Afleveringen
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There's a significant chance your health and fitness goals will rely on the quality of your gut health...
After working with over 800 women in our coaching company and seeing the results already in our Beat the Bloat Challenge, it's incredibly clear how important gut health is to your quality of life and your weight loss goals.
With all of the information we are sharing with our ladies inside the challenge, we wanted to bring some of the highlights and information to you on the podcast and we wanted to do this in two parts.
In this Part 2, we are going to dive into some tips and tricks on how to beat the bloat and how to solve some of these common gut issues. We'll discuss the 80/20 rule, gluten and dairy, reducing added sugar, eating more fiber, and many more tips you can start to incorporate today!
Time Stamps:
(1:33) 80/20 Whole Food Rule
(6:25) Reducing Gluten and Dairy Consumption and Adding Back
(7:30) Reducing Added Sugar
(9:17) Eat More Fiber
(12:41) Adding More Water
(13:59) Functional Lab Testing and Supplementation
(16:55) How to Know If Itâs Working
(19:59) Questions To Ask Yourself
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Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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There's a significant chance your health and fitness goals will rely on the quality of your gut health...
After working with over 800 women in our coaching company and seeing the results already in our Beat the Bloat Challenge, it's incredibly clear how important gut health is to your quality of life and your weight loss goals.
With all of the information we are sharing with our ladies inside the challenge, we wanted to bring some of the highlights and information to you on the podcast and we wanted to do this in two parts.
In Part 1, we are going to go over some of the biggest pitfalls that I've succumbed to over the years and what we work with our client's on to restore their hormones and gut health.
Not only will we cover some main food culprits but also tackle stress and it's role in gut health.
Definitely stick around for Part 2 as we'll dive into potential solutions to address these issues but first, it's important to have awareness around the issue.
Time Stamps:
(1:42) Our Beat The Bloat Challenge
(4:17) What To Expect In This Masterclass
(9:30) Research Between Poor Gut Health and Other Issues
(10:52) What Causes Poor Gut Health?
(13:30) Gusherâs
(19:02) Gut Health and Stress
(21:50) Seed Oils
(25:56) Gluten and Dairy
(28:30) Hurricane Example
(32:32) Insulin Resistance
(36:02) Counting Added Sugar
(36:47) Low Fiber Diet
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Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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Zijn er afleveringen die ontbreken?
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What does your 100% look like today?
An incredible question to ponder by our amazing guest on the podcast today!
Our guest today is no other than Vital Spark Assistant Coach Olivia Glosser.
Olivia joined us at the end of 2023 and quickly proved herself to be a top coach, taking her prior 4 years of experience of online coaching and combining that with our unique systems and methods at Vital Spark to start getting incredible client results right away, and turning her 1-on-1 clients into raving Liv fans.
A lot of that comes from how relatable Liv is, having in the past lost nearly 40lbs herself by healing her own metabolism, building a healthy relationship with food, and creating a sustainable lifestyle.
And then again more recently lost 40lbs through her postpartum journey, having become a Mom last September to her baby boy Hayes.
Today, Iâm so excited for her to share her story with you all, and inspire and motivate all of you to find the same long-term sustainable balance that Coach Olivia has found!
In this episode, we discuss Olivia's story both in her fitness journey and becoming a coach, how she learned to navigate adult life after college and finding healthy habits, recognizing your 100% in different seasons of life, and more!
Time Stamps:
(1:12) Our Amazing Assistant Coach Liv
(3:20) Coach Livâs Story In The Beginning
(9:52) There Has To Be Another Way
(11:02) Finding a Healthy Balanced Approach to Food
(13:18) Becoming A Coach
(16:10) Navigating Adult Life and Healthy Habits
(16:59) What Does Your 100% Look Like Today?
(18:52) Example of 100%
(21:08) The Constant Journey
(23:56) Future of Livâs Journey
(26:57) What We Want To Leave You With
(28:16) Where to Find Liv
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Join our FREE Beat the Bloat Challenge starting Monday April 1st!
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Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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If you want to hear something crazy⌠summer is only 12 weeks away!
With that, I know a lot of you are probably thinking, "Well I would LOVE to lose weight before then!"
So how do you do that?
In this episode Iâm going to answer that question for you.
Hint: the answer is NOT jumping into a diet like keto or intermittent fasting or getting on a weight loss medicationâŚ
Itâs strategy.
Most people fail at their fat loss attempts because they have zero strategy.
No âprepâ strategy.
No âwhat happens when I plateauâ strategy.
No âexit plan to sustain this vs gain it all backâ strategy.
Itâs basically just deciding one day that they want to lose weight for summer, and then jumping into the shiniest fad diet.
So while thereâs a LOT of nuance to fat loss, I wanted to give you a general template for what I would do if I were trying to lose fat for summer in a healthy, sustainable way.
In this episode, we'll go through the 6 step strategy from tracking your food for a week to what to do with that information, creating a calorie deficit plan (if that is right for you at this time), and more!
We'll also talk about a bonus step and way for you to join us LIVE and FOR FREE!
Time Stamps:
(1:32) Summer Is Only 12 Weeks Away
(2:22) Change Takes Time
(6:10) Step 1: Tracking and Logging Food For 7 Days
(7:32) Why Change Starts with Awareness
(9:55) Step 2: Figuring Out Next Steps
(11:40) Episodes on Reverse Dieting
(15:08) The Stress Component
(16:12) Step 3: Creating a Calorie Deficit Plan
(21:54) Protein Target
(25:27) Fiber Goal
(27:27) Water Goal
(29:11) Step 4: Adding In Movement
(31:02) Step 5: Execution and Tracking Progress
(36:57) Assessing Other Changes
(38:47) Step 6: Assessing and Potential Adjustments
(40:50) Bonus Step: Our Free Challenge
(43:58) Whatâs Included
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Join our FREE Beat the Bloat Challenge starting Monday April 1st!
---------------------
Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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If you feel like you've done everything to lose weight and you simply can't get over the hump, today's guest is the MICHAEL JORDAN of our industry and shares why that might be the case...
Vince Pitstick is the CEO of Vidal Coaching (formerly known as Nutrition Dynamic), Metabolic Mentor University, and NuEthix Formulations. Vince and I met through our relationship with our business mentors and he is someone I've learned SO MUCH from in the functional health realm.
In today's episode, we discuss Vince's obsession with helping individuals with their health, the road it took to finding out the solutions to his incredibly impressive 12 pillar framework, and we discuss the FLUSH! Our favorite Metabolic Detoxification Method for women that are dealing with hormonal imbalances and weight loss resistance.
"The Flush" protocol is meant to help up-regulate detoxification systems, support liver and gut function, while also helping to nourish the adrenal system in order to help achieve increased energy, reduced GI symptoms, bloating, constipation and irritation, improved skin, better sleep and reduced fatigue.
Time Stamps:
(1:17) Our Special Guest Vince Pitstick
(3:10) The 90 Degree View On A 360 Degree Problem
(6:14) The FLUSH Method
(15:06) Our Detox Pathways
(20:10) Participants In Study Groups
(23:04) Mitochondrial Adaptation
(27:52) The Main Factors of FLUSH
(32:47) Women Today and Their Health
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Follow @vince_pitstick on Instagram
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Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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You FINALLY reached that health goal you've been working so hard to achieve and a few weeks or months later⌠something doesn't' feel right...
You find yourself feeling like you're drifting aimlessly now with your health and fitness and old habits and patterns are starting to creep back in. The one's you thought you had eliminated for good.
Slowly but surely, you're back to where you once were, setting the same goal, and your brain is excited to now pursue this goal because you've done it before but⌠did this have to happen in the first place?
This is exactly the road I felt like I was going down after my hormone healing journey recently and my Instagram stories sparked today's episode!
We'll discuss why it is so important to have an exciting goal after reaching one, what intentionally actually is when it comes to your health and your actions, why our brains are wired this way and how to combat it, and more!
Time Stamps:
(0:32) Recovery Modalities
(2:50) What Sparked This Episode
(4:18) My Previous Hormonal Dysfunction
(6:25) Having Goals For Whatâs Next
(8:48) Last Weekâs Steps
(11:53) Defining Intentionality
(23:15) Let Us Know If This Was Helpful
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Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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Today's guest is a dream come true and we can't wait for you to hear this conversation...
Sal Di Stefano started as a professional in the fitness industry as a trainer at the age of 18. His passion for fitness combined with his love of people quickly propelled him into big box gym management by the time he was 19 years old. During his career in gym management he grand opened some of the largest gyms in the California Bay Area and was often recognized as a top performer in sales, production and team leadership earning him accolades from top industry leaders.
After decades of running his studio he met Doug the current producer of Mind Pump and shortly after he met Adam Schafer and Justin Andrews. They quickly hit it off due to their different backgrounds but similar approaches to fitness and health and they decided to start a fitness and health podcast. Mind Pump was launched and quickly became the number one fitness and health podcast in the world.
Currently Sal is one of the most sought after experts in fitness and health with his effective, grounded and easy to understand style of communication. He has been on hundreds of top podcast shows and frequently speaks at trainer and health practitioner events. His passion for fitness, health and people is unmatched and he is steadfast with his goal of making the fitness industry one that is a force for good, with long term health being the focus and not one that is riddled with diet pills, crash diets and false promises.
Sal does a really incredible job of sharing the raw truths of how to build a lean, toned body with science and facts, but in a way that is also digestible and not intimidating for beginners, which is why we are so excited to have him on the podcast live with us today.
Time Stamps:
(1:08) Dream Come True Guest Today
(5:22) Exercising Because You Love Your Body
(16:02) Selling Ethically
(21:06) People Want Trustworthiness
(23:32) Not Adding To The Shame Spiral
(25:37) Food Isnât Just Fuel
(28:02) Client Example and Finding Root Cause
(35:20) A Good Coach Is a Guide
(41:32) Top of Mt. Everest and Challenges
(49:32) Diets Becoming Politicized
(52:32) Where To Find Sal and Mindpump
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Follow @mindpumpdistefano on Instagram
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Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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I can't wait for you to hear this conversation with a graduated client who is thriving now and keeping the 25lbs she lost off and she's been able to do that with her mindset.
Kat Glover is a past client and worked with our Coach Kat. Kat worked with us for about a year and a half and she graduated from our Forever Fit program last May. She was an incredible client and made incredible physical progress, but the real star of the show was her mindset growth and her improvements in relationship with food/exercise. She has done a phenomenal job maintaining her results too!
When Kat first came to us for coaching, she was doing all the ârightâ things on paper. She was no stranger to being active. She was a competitive swimmer growing up, started running marathons after college and even completed her first Ironman that year. Kat was frustrated she had the foundational knowledge from her nutrition degree but still couldn't figure out what to do to get the physical results she wanted.
She did weight watchers for a short period of time- but it created more of that good/bad food mentality. Despite being very active and eating âhealthyâ, she got to her highest weight. Kat was tired of being stuck in a cycle of viewing food as âgoodâ or âbadâ and not feeling confident when she looked in the mirror.
Kat knew there was a piece of the puzzle she was missing and thatâs why she came to us.
During her first three months, Kat:
-Went through our Flexible Reverse Dieting System
-Increased her calories by nearly 400 per day
-Slowly started introducing previously âoff limitsâ foods
-Was doing less cardio and only resistance training 3 days per week
-Focused more on sleep and stress management
During those 3 months, Kat:
-Noticed clothes were fitting better
-Saw more muscle definition
-Consistently set PRs in the gym
-Got more comfortable visualizing portion sizes
-Felt confident practicing intuitive eating
-Completely transformed her mindset around nutrition and exercise
Ultimately, she felt more freedom when it came to eating and moving her body!
After that she continued into our Forever Fit program, and lost 25lbs while eating more and running less.
During the time she was a client, she made a huge move to NYC! While she was adjusting to her new life in a brand new city, she gave herself more opportunities to practice intuitive eating. Kat spent the first year of coaching building her foundation with tracking, and because of that, she was able to feel empowered to confidently navigate her nutrition goals without having to rely on tracking in MFP!
She has come so far along with her relationship with food, moving away from the all or nothing mindset, and finding her version of balance!
Now, whether she is tracking or not, she feels confident in her ability to make intentional nutrition decisions and she notices she naturally gravitates towards staying hydrated, prioritizing protein, adding a fruit or vegetable, and listening to her hunger and fullness cues!
Listen in as we talk about her experience, some initial hesitations as she started with the program, non-scale victories, moving to NYC and her food relationships, and more!
Time Stamps:
(2:23) Kat Before VGFN
(4:41) Starting with Coach Kat
(8:33) Initial Hesitations
(11:38) Overcoming Cutting Out Cardio
(21:39) Non-Scale Victories
(25:05) Moving to NYC and Food Relationships
(31:55) Final Thoughts
(33:27) Please Share This Episode
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Follow @kat_glo_ on Instagram
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Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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If you feel like you're doing everything right in the gym and still not seeing the results you want, you probably fall into one of two categories...
The first category is you are training too much with the wrong volume and intensity. We see this a lot with women taking several group classes a week along with their regular training and they aren't giving their body time to recover and heal.
Muscle is initially broken down in the gym and built back up through nutrition, sleep, and recovery but many women get this concept backwards.
The other category is not training enough and therefore, can't create a proper stimulus to see lean muscle and definition. It may feel like you are training and putting in a sweat but you potentially have many reps in reserve during your lifts, too long of rest periods in between sets, and/or you are not getting enough training volume to certain muscle groups per week to see progress.
In this episode, we want to break down these two categories in depth, explain why sticking to a plan for at least 3 months will be the best decision you can make for yourself, and share our FREE 3 day a week training program with you!
Time Stamps:
(1:38) Recording On Valentineâs Day
(1:50) Omar Getting Flowers⌠Day Of
(2:28) Omarâs Defense
(3:22) Why Your Workouts Arenât Working
(4:32) 2 Main Reasons
(5:35) Training Too Much and Under Recovered
(8:07) Junk Volume
(10:20) Imagine This Scenario
(11:55) Intensity Issues
(13:05) Not Training Enough or Hard Enough
(16:38) Which Category Do You Fall In?
(17:51) Free 3 Day a Week Strength Training Program
(19:32) Free Program Results
(20:60) Please Share This Episode
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Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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I saw a message getting shared on Instagram recently making the claim that: âANYONE who tracks their calories / macros has a BAD RELATIONSHIP with foodâ...
So I wanted to give our thoughts having worked with hundreds of women, many through tracking, many coming to us with negative relationships with food, and answer the questionâŚ
DOES tracking calories/macros create a bad relationship with food?
Hot take: No.
That would be like saying that budgeting your finances creates a bad relationship with money.
Tracking, like tracking anything, is a tool.
Your relationship to the thing in which you are tracking has nothing to do with that tool, and everything to do with the way you THINK about it. Because your thoughts create your feelings. And your feelings about it are what weâre often referring to when we say your ârelationshipâ with it.
To make a blanket statement that ANYONE who budgets their food to ensure they are sticking to their goals has a bad relationship with food is absurd.
Listen in as we dissect more of this controversial claim, the art of flexibility with your food, freedom through food education and awareness, and more!
Time Stamps:
(2:00) Calorie Tracking Claim on Social Media
(3:20) Tracking Is Like Budgeting
(6:50) Why You Would Track Calories
(10:30) Defining Momentum
(15:20) The Art of Flexibility
(19:02) Freedom Through Education and Awareness
(21:42) Eating âCleanâ But Not Seeing Progress
(25:32) Being Tied To MyFitnessPal
(31:12) Tracking and Your Process of Interpretation
(34:17) Our Free Facebook Group
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Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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An unhealthy gut creates many health issues and can cause mental health issues such as anxiety, depression, and mood disorders.
Recent research has shown what those with gut issues already know, that there is a connection between gut health and mental health issues, including anxiety, depression, and mood disorders.
It's not a coincidence, it's grounded in science.
The gut, often referred to as the "second brain" houses trillions of microorganisms collectively known as the gut microbiota.
These tiny little guys play a pivotal role in regulating the production of neurotransmitters, including serotonin and dopamine, which are crucial for mood regulation.
When the balance of these microorganisms is disruptedâwhether due to poor diet, chronic stress, or gut inflammationâit can lead to an altered gut-brain axis, a critical communication pathway between the gut and the central nervous system.
This disruption can trigger or exacerbate mental health conditions.
In today's episode, we want to discuss and cover some of the issues I went through during my gut healing journey, how those issues and symptoms affected my relationship, why keeping this a constant focus and priority in your life is essential, and more!
Time Stamps:
(1:18) Just Got Back From Fort Lauderdale
(3:25) For My Ladies Wanting to Improve Mentally
(5:01) Coming Back From Our Ski Trip With A Bug
(12:40) Omarâs Perspective
(15:27) The Importance Of Your Gut Health
(19:16) Gut Permeability
(26:57) Food Sensitivity
(30:21) Defining Embarrassing Gas
(33:09) Our Free Facebook Group
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Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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It's around that time of year when New Year's Resolutions, particularly one's around fat loss, start to lose their momentum...
We want to keep you on track and inspired so today's episode is actually a replay of our most popular episode to date on the Vanessa G Fitcast!
In this episode, we share the six secrets to fat loss that I wish someone had told me before I started my own fat loss journey so many years ago.
I had to learn all of these the hard way... and if I had just understood these 6 secrets from the beginning, I wouldâve reached my goals so much sooner!
---------------------
Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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Iâm not going to just tell you how to fix the SYMPTOMS of a cortisol imbalance, because only fixing symptoms is like plugging the sink but leaving the water running.
We have to make simple swaps over time to help your body naturally heal itself.
Iâm also not going to tell you to take certain supplements.
Adrenal supplements taken by one person may make another person's condition much worse.
And supplements will do nothing for you if you have not addressed lifestyle factors first.
If you continue to stress the body with your lifestyle, nothing will happen when you take supplements. Some examples of lifestyle stressors are nutrient deficiencies, overtraining, mold exposure, alcohol intake, extreme job stress, and other health issues.
Sometimes supplements arenât even needed, simply making lifestyle adjustments alone will be sufficient to alleviate symptoms for a lot of women.
In today's episode, we are going to discuss my top 8 ways to balance your cortisol through lifestyle changes and habits. Let me know which ones you will start incorporating!
Time Stamps:
(1:25) Last Weekâs Episode
(3:02) Simple Approaches
(7:27) #1: Calm and Quiet Environment
(8:57) Omarâs Foam Earplugs
(10:12) #2: Set Screen Limits
(12:06) #3: Soothing Music
(13:40) #4: Stay Grateful and Positive
(15:33) #5: Increase Water Intake and Electrolytes
(17:48) #6: Eating More
(19:27) #7: Prioritizing Rest and Recovery
(20:04) #8: Incorporating More Play Time
(24:47) Getting Your Life and Body Back Through Vital Spark
---------------------
Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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The women who are often in the WORST position are the ones who have been conditioned to living in âfight or flightâ.
It feels normal... they might even thrive off pressure and âperform betterâ.
Iâm talking to you high achievers....
Trouble is, regardless of whether or not you FEEL stressed, itâs all the same to your body...
Thereâs only so much your body can take before it will start shutting down (Adrenal Fatigue or HPA Axis dysfunction), and FORCE you to slow down.
And by that stage... itâs a bit late. Itâs going to take you a lot longer to recover. Absolutely not impossible, but the journey can feel tedious and frustrating.
In this episode, I want to share with you 13 specific signs that your cortisol might be out of balance and share my experiences with these signs. In next week's episode, we'll talk more about what to do if you have these issues but it all starts with awareness.
Time Stamps:
(1:32) My Adrenal Fatigue and Finally Feeling Recovered
(2:47) Empathy For This Issue
(6:05) Weirdly Specific Signs of Adrenal Fatigue
(7:02) Twitching Eyelids
(8:25) Noise Sensitivity
(9:52) Compulsive Checking
(12:09) Not Being Hungry in the Morning
(12:22) Intense Sugar or Salt Cravings
(15:14) Muscle Cramps and Aches
(16:45) Brain Fog
(17:56) Poor Short Term Memory
(19:07) Donât Feel Like Talking to People
(22:42) Nightmares
(23:50) Feeling Sick After Exercising
(25:26) Round Puffy Face
(27:59) My #1 Piece of Advice Through Healing
(28:42) Next Weekâs Episode
(29:16) Please Share This Message With Others
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Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
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Download Our FREE Metabolism-Boosting Workout Program
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Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
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Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
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Check out our Youtube Channel!
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Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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Today's guest and coach has been through chronic stress, hormone imbalances, and found healing through holistic approaches and yoga...
Today we have on a very special guest, miss Connie Sanchez!
Connie is a registered dietitian nutritionist, Integrative and Functional Nutrition Practitioner, Certified Yoga Teacher, Experienced in Gym TrainerâŁ, and one of our incredible 1-on-1 expert coaches here at Vital Spark (more to come on our recent rebranding!).
She has an incredible background with her own journey and I'm so excited to share her and her story with you today!
We discuss how Connie first got started in fitness, the role of stress and 11 years of resilience, finding yoga and why it's so powerful, and more!
Time Stamps:
(1:15) Our Incredible Assistant Coach Connie
(2:08) How Connie Got Started in Fitness
(6:35) Completing Schooling
(10:52) The Role of Stress and 11 Years of Resilience
(15:54) The Power of Yoga
(23:04) Where To Start with Yoga
(25:58) Final Thoughts
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Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
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Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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Now that we have our goals set, it's time to create steps to achieve them...
If you're looking for something quick and easy, we have Episode 48 for you to check out but if you really want to dive deep, this is the episode for you!
We are going to go through the 6 steps in depth of how to set and achieve your goals in 2024.
We'll reflect on the past year and acknowledge our wins, answer some thought provoking questions, remember or establish the vision for our lives, define each major category of our lives, and much more!
In this Part 2, we're going to cover Step 6 which is HOW we achieve our goals using the 3x3 strategy, breaking it down into a quarterly and weekly planning process, determining your Daily Big 3, and more!
Time Stamps:
(1:50) Going Into 2024 A New Way
(3:02) Tangent Omar Story
(4:30) Episode 47 For The Simple Route
(5:16) Reflection On The Past Year
(7:44) Questions to Reflect On
(10:47) Setting Up Your Environment for Focus
(11:34) Vision For The Future
(13:37) Defining Each Category
(15:45) Why Futurecasting Works
(17:09) 8-12 Annual Goals for 2024
(18:47) Brain Dump Goals
(20:28) Single Most Important Goal
(22:27) SMART Goal and Action Oriented Goals
(27:15) Marathon Example
(28:58) Setting Up Our Goals for Success
(31:39) Celebrating Your Goals
(34:44) Keep These Goals Top of Mind
(35:27) Omar Example
(42:28) Creating Quarterly Goals
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Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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Let's make 2024 your best year ever and that starts with the right goal setting process...
If you're looking for something quick and easy, we have Episode 48 for you to check out but if you really want to dive deep, this is the episode for you!
We are going to go through the 6 steps in depth of how to set and achieve your goals in 2024.
We'll reflect on the past year and acknowledge our wins, answer some thought provoking questions, remember or establish the vision for our lives, define each major category of our lives, and much more!
Stick around for Part 2 next week when we'll cover the most important step: putting the first 5 steps into action!
Time Stamps:
(1:50) Going Into 2024 A New Way
(3:02) Tangent Omar Story
(4:30) Episode 47 For The Simple Route
(5:16) Reflection On The Past Year
(7:44) Questions to Reflect On
(10:47) Setting Up Your Environment for Focus
(11:34) Vision For The Future
(13:37) Defining Each Category
(15:45) Why Futurecasting Works
(17:09) 8-12 Annual Goals for 2024
(18:47) Brain Dump Goals
(20:28) Single Most Important Goal
(22:27) SMART Goal and Action Oriented Goals
(27:15) Marathon Example
(28:58) Setting Up Our Goals for Success
(31:39) Celebrating Your Goals
(34:44) Keep These Goals Top of Mind
(35:27) Omar Example
(42:28) Creating Quarterly Goals
---------------------
Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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You donât self sabotage because youâre weak, not disciplined enough, or a âfailure.â
You self sabotage because something in the goal you are working towards is being perceived as a threat to your physical, mental, or emotional safety.
Rather than try harder, do this instead:
Most people actually have more than enough discipline to achieve their goals, they just arenât applying it in the right way.
Weâve been told that if we procrastinate or avoid taking action the only way to get where we want to go is to try harder & do it anyways...
But that doesnât work (& you know that too...)
Hereâs why...
Every time you take action despite the procrastination, perfectionism, and avoidance coming up you arenât âfixingâ the situation... you are actually AVOIDING the problem at hand.
Thatâs because procrastination, perfectionism & more donât magically disappear if you discipline yourself once, twice, or even 1000 times.
Unless you get rid of the thing thatâs causing those patterns you are going to need discipline every single time if you ever want to accomplish anything.
Although most of us have enough discipline... we donât have an unlimited amount of it.
In this episode, we'll discuss the all or nothing mindset and how it involved our recent trip to Mexico, why you're actually self-sabotaging, and why asking yourself the right questions is key.
Time Stamps:
(2:02) The Pattern of Self-Sabotage
(4:47) All or Nothing and Coming Back From Mexico
(6:27) Why You Are Actually Self-Sabotaging
(13:57) Asking Yourself Questions Are the Key
---------------------
Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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Much like eating intuitively, there's a way to approach alcohol that will serve you best especially around this time of year...
We recently got back from an all inclusive trip to Mexico and the old version's of us would have only had one thing in mind,
"How can we get our money's worth and drink as much as we want?"
Trust us, we've been there and we totally understand. Why not go all out since it's built into the price? Whether or not you'll be enjoying this scenario or some drinks at a family or work party, this mindset shift has helped us both feel better the next morning and stay on track with our goals.
In today's episode, we want to pose 3 important mindful questions to ask yourself before taking that first drink. These questions will frame the experience you want to have, why you're partaking and enjoying the drink, all with little to no judgement on the subject.
We want you to enjoy the holidays to the fullest while also keeping the promises to yourself about your health and fitness and this is the best way we've found to accomplish both!
Time Stamps:
(1:56) Recent Trip to Mexico
(2:31) Getting Your Moneyâs Worth
(5:04) Intuitive Drinking
(7:31) Ask Yourself These 3 Questions
(13:57) Do You Like Your Reasons for Drinking?
(18:06) Is This Enjoyable and Satisfying to Me?
(21:22) Coming Out of a Restrictive Diet
---------------------
Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
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Youâre probably getting bombarded with all sorts of tips, tricks, hacks, wellness gadgets, fit tech gizmos, supplements, overly restrictive diets, and unnecessarily complex fitness programs that will promise to help us âbe goodâ and âstay healthyâ this holiday season.
We've shared episodes in the past focused on nutrition and fitness strategies around the holidays.
So, Iâd like to offer you something a bit different this year.
In today's episode, we are going to discuss 8 evidence-informed strategies from Tim Frie, a very smart guy in the trauma-informed care and functional medicine space, to support, care and nurture yourself during the holiday season.
The last one, making room for psychologically safe activities, might be my favorite so we hope you stick around for the whole episode and implement 1, 2, or all of these this holiday season!
Time Stamps:
(1:17) Itâs the Holiday (and Elf) Season
(3:40) This is a Hard Time and Season
(5:52) #1: Build Time Cushions Into Your Schedule
(10:13) #2: Stay Hydrated
(13:06) #3: Assess and Push Back Non-Urgent Projects
(15:04) #4: Unsubscribe to Things That Donât Serve You
(18:19) #5: Reflect on How Your Body Felt In The Past
(19:57) Working With a Coach
(22:04) #6: Communicating Support Needs to Your Family
(25:43) #7: Mindfulness Around Shifting Appetite Preferences
(28:40) #8: Make Room for Psychological Safety Activities
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Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
---------------------
Join the Womenâs Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!
---------------------
âClick here to send me a message on Facebook and weâll see how I can help or what best free resources I can share!
---------------------
Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!
---------------------
Check out our Youtube Channel!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5âď¸ rating and review on iTunes!
- Laat meer zien
