Vanessa G Fitcast

I used to think my body was simply a machine, and you just need to hit a few buttons to lose weight...   Hit the button for increasing calories burned by moving your booty; hit the button for decreasing calories in your pie hole.   AKA Calories In vs. Calories Out.   CICO is a law, and it is true. BUT our bodies are more like complex computers… there’s more to our programming than meets the eye.  ...

Coming off of birth control can be extremely intimating and cause lasting issues if done incorrectly...   Again, this isn't meant to scare you as we want what's best for you and your health. To best help in this situation, we thought we'd share our birth control stories and how we both went about coming off of birth control.   Joining me again is our Head Coach at VGFN Alex Long and we have very d...

We are not anti-birth control… we want you to be educated on your options and the truth...   When we speak of birth control on this episode, we are specifically covering hormonal birth control. There are many forms of non-hormonal birth control methods including condoms, spermicide, and the Copper IUD. We want you to be informed about hormonal birth control specifically.   We have our head coach A...

Belly fat is something a lot of us are self conscious about and wanting to work on but it can also be a SYMPTOM of an over-stressed body.    If you’ve struggled to lose fat from your midsection or gained fat in this area, it might be your body’s way of letting you know that your cortisol levels are out of balance.   The number one cause of unwanted belly fat is chronic stress. Abdominal fat cells...

If you ever needed inspiration to get out of your comfort zone, this might be the perfect episode for you...   Have you ever wanted to do something epic but know it's going to be hard? Do you want to build true self-confidence within yourself? Whether it's starting your fitness journey, starting a new habit, or anything you're excited but scared about, our hope is today's episode inspires you forw...

Do you feel like you’re working hard but not seeing the results from your hard work?   We've been there too and we know how demoralizing it can feel when you think you're doing everything right and still not seeing the results you want.   After coaching thousands of women, we sat down and thought about the top 3 biggest mistakes we see and we're excited to talk about those today on this episode!  ...

In Part 1, we covered the research and potential benefits of keto and now it's time to talk about the risks...    I tried the Keto diet years ago and … I lost my period and felt like a crazy person.   I know this isn't everyone's experience and there's merit in certain situations when it comes to the keto diet. What sparked this two part conversation?   If you go to my IG page, you’ll see a Story...

 I tried the Keto diet years ago and … I lost my period and felt like a crazy person.   I know this isn't everyone's experience and there's merit in certain situations when it comes to the keto diet. What sparked this two part conversation?   If you go to my IG page, you’ll see a Story Highlight called “My Story” where I talk about my whole journey from struggling with my weight, developing an eat...

What do you do when your motivation runs out?   I am so excited to be joined by my mindset coach Leslie Crevar who is back on the show to share her knowledge and wisdom with us for Round 2.   Leslie is a licensed mental health counselor, life coach, wife, and mother. She has worked to as she says “show me my mind.” Because if I can understand my mind then I can clearly see everything that is happe...

I’m not anti cardio, I’m anti relying on cardio for fat loss...   I spent too much of my younger years thinking that cardio was the sole way to my dream body and I couldn't have been more wrong. This is a common myth in the health and fitness industry I am adamant on breaking.   Why strength training is so much better for losing weight and losing fat is the fact that it keeps our metabolism strong...

Warning before you press play: we wouldn't recommend eating while listening to this episode…   While we don't go into great graphic detail about our topic today and the… final result… we just wanted to forewarn you if you are easily squeamish about bowel related topics.   Anyway, let's talk parasites. It can be extremely uncomfortable to think about something growing inside of you but the truth is...

We're probably going to get a lot of hate from this episode but the truth needs to be told... I can’t tell you how many women have come to us with stubborn body fat they want to lose and when I ask them what they’ve already tried,⁣ the answer is “Optavia” (or a similar fad diet that promises fast weight loss by following non-evidence-based food restrictions).⁣   𝐈𝐭’𝐬 𝐧𝐨 𝐰𝐨𝐧𝐝𝐞𝐫 𝐭𝐡𝐞𝐬𝐞 𝐰𝐨𝐦𝐞𝐧 𝐚𝐫𝐞 𝐧𝐨𝐰...

Summer 2023 is officially here and we know what's on your mind...   Are you tired of battling with stubborn belly fat? Do you dream of having a flat tummy and feeling more confident in your own skin? Look no further!    On today's episode, Omar and I reveal our most effective tips and tricks for achieving a flat tummy and overall better health. These tips may not be what you think though.   These...

There's so much we wished we learned earlier about our health and we want you to be better equipped...   Omar and I were recently discussing some of the lessons we've learned about our health and fitness over the years and we thought it'd make for a great episode if we came up with our own list and shared our biggest lessons with you!   From our Crossfit days to my battles and issues with hormone...

I recently put up a question box on IG asking what you guys want to learn about on the podcast and Ericka asked a great question...   She asked about the effects of alcohol on hormone health, so today we're going to share what you REALLY need to know about alcohol and your hormones, and share personal tips we’ve taken to cut back on our own drinking.   Many women we talk to experience hormonal imb...

I am honestly nervous to share this episode with you so we need to make a deal first...   We are going to share what we've been up to when it comes to our nutrition and training as I've been on a few new protocols while Omar has been getting jacked!   Before you hit play, we need to make a deal: this is a protocol specifically designed FOR ME and I would advise not attempting this without expert g...

Intention is the difference between stumbling upon success and deliberately creating it...   With that intention comes planning and the self-awareness of what true results look like from a time perspective. You see, true results are delayed by 60-90 days, especially when it comes to our health and fitness.   We all love instant gratification but the work you're putting into your workouts, your nut...

Most women think just exercising more  or moving more will burn more calories but there's more to it than that...   We’re all about working SMARTER instead of harder, which is why we use the 90-Day Metabolic Reset Method with many women who want to be able to burn more calories so they can lose fat easier, and without spending hours in the gym.    But today we’re not going to talk about that…   To...

It’s that time of year coming out of the winter months that we all want to look & feel good and that starts with...   Your habits.   We tend to overlook small changes because they don’t matter much in the moment. If you haven’t been to the gym in months and then you go to the gym 3 days this week, you’re still out of shape. But over time small changes can have a huge impact.   A small change in yo...

Do you know what your limiting beliefs are and what's holding you back from the next version of yourself? With so much to do and so much information at our disposal, we can have a tendency to be bogged down by everyone else's thoughts and beliefs, including what we are capable of. It's not until we explore our beliefs and question them that what might be holding us back is our thoughts, feelings,...

A better relationship with food and exercise might be a lot closer than you think...   Trust me, I've been there. My relationship with exercise and food have had many ups and downs in my life and it's only been recently that I feel like I have a firm grasp on it. If you've listened to a few of our previous episodes on my story, you know exactly what I mean.   We wanted to share the top 4 hacks/min...

The reasons you're lacking energy and not progressing towards the body you want may surprise you...   If you are a regular listener, you know how important it is to fuel your body correctly for the goals and dreams you have. The 1200 calorie diet is digging you into a hole that is harder and harder to get out of everyday you spend in it.   Omar and I want to share the top 6 signs that you aren't e...

I am beyond excited to share today's guest with you as she is someone I've looked up to in the online coaching space for years and someone who can talk the talk because she's walked the walk...   Erin Dimond AKA “The OG Online Trainer”, started Online Fitness Coaching in 2013. Around that same time, she opened a gym and started her journey as a bodybuilder and eventually evolved into coaching wome...

We want to share a powerful analogy with you that may FINALLY give you that light bulb moment when it comes to metabolic resistance….   Imagine you are your dream car, whatever make and model it is. You start to notice that you aren't getting the gas mileage you used to… now what?   Do you jam the pedal down to the floor hoping if you go faster, the gas mileage won't matter? This leads to more and...

Our amazing VGFN client Kelly has completely transformed her body yet… the scale didn't move…   Kelly Donoghue grew up in Atlanta Georgia and began competing in the Miss America Organization at 15 years old. After graduating from the University of Georgia, Kelly moved to New Jersey to pursue law school at Rutgers University.     She graduated with her J.D. in May of 2021 and while studying for the...