Vanessa G Fitcast
Episodes
Ep. 167 Gut Health Masterclass Part 2: Unlocking the Secrets to a Healthy Gut
15 Apr 2024
Contributed by Lukas
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 co...
Ep. 166 Gut Health Masterclass Part 1: Avoid These Major Gut Health Pitfalls
08 Apr 2024
Contributed by Lukas
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 co...
Ep. 165 Recognizing What Your 100% Looks Like Today with Vital Spark Assistant Coach Olivia Glosser
01 Apr 2024
Contributed by Lukas
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 Vi...
Ep. 164 Your Step-by-Step Plan to Lose Weight For Summer
25 Mar 2024
Contributed by Lukas
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...
Ep. 163 Do You Need a FLUSH? Sitting Down With Vince Pitstick, the Creator of our Favorite Metabolic Detoxification Method
18 Mar 2024
Contributed by Lukas
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...
Ep. 162 Your Goal After The Goal: Avoiding Self-Sabotage After Reaching A Big Health and Fitness Goal
11 Mar 2024
Contributed by Lukas
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 f...
Ep. 161 Breaking Free From The Diet Trap, Exercising For The Love Of Your Body, and Creating a Sustainable Lifestyle with Sal Di Stefano
04 Mar 2024
Contributed by Lukas
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 ind...
Ep. 160 The Surprising Mindset Shifts that Helped Kat Glover Lose 25lbs and Keep it Off
26 Feb 2024
Contributed by Lukas
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 d...
Ep. 159 Not Toning Up? Why Your Workouts Aren't Working For You
19 Feb 2024
Contributed by Lukas
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... ...
Ep. 158 Does Tracking Calories Create a Bad Relationship With Food? Here's Our Take
12 Feb 2024
Contributed by Lukas
I saw a message getting shared on Instagram recently making the claim that: “ANYONE who tracks their calories / macros has a BAD RELATIONSHIP with f...
Ep. 157 Is Your Gut Health Affecting Your Mental Health?
05 Feb 2024
Contributed by Lukas
An unhealthy gut creates many health issues and can cause mental health issues such as anxiety, depression, and mood disorders. Recent research has s...
Ep. 156 Featured Replay: The 6 Secrets To Fat Loss
29 Jan 2024
Contributed by Lukas
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...
Ep. 155 8 Simple Changes to Balance Your Cortisol
22 Jan 2024
Contributed by Lukas
I’m 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 t...
Ep. 154 Weird Signs Your Cortisol is Out of Balance
15 Jan 2024
Contributed by Lukas
The women who are often in the WORST position are the ones who have been conditioned to living in “fight or flight”. It feels normal... they mi...
Ep. 153 Eating Disorder to Registered Dietitian: Connie Sanchez's Inspiring Journey
08 Jan 2024
Contributed by Lukas
Today's guest and coach has been through chronic stress, hormone imbalances, and found healing through holistic approaches and yoga... Today we have ...
Ep. 152 The Complete Guide to Setting and Actually Achieving Your Goals This New Year Part 2
01 Jan 2024
Contributed by Lukas
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 y...
Ep. 151 The Complete Guide to Setting and Actually Achieving Your Goals This New Year Part 1
25 Dec 2023
Contributed by Lukas
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 Ep...
Ep. 150 Why You Self Sabotage Your Health and Fitness Goals
18 Dec 2023
Contributed by Lukas
You don’t self sabotage because you’re weak, not disciplined enough, or a “failure.” You self sabotage because something in the goal you are ...
Ep. 149 How to Drink Intuitively
11 Dec 2023
Contributed by Lukas
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 ...
Ep. 148 8 Alternative Holiday Health Strategies
04 Dec 2023
Contributed by Lukas
You’re probably getting bombarded with all sorts of tips, tricks, hacks, wellness gadgets, fit tech gizmos, supplements, overly restrictive diets, a...
Ep. 147 My Hormone Healing Journey: From Adrenal Fatigue to Energized CEO on Conquer the Day Podcast
27 Nov 2023
Contributed by Lukas
It gets worse before it gets better... The truth that few want to share but the truth you need to hear if you want to fully heal in a hormone healing...
Ep. 146 Here's The Best Way To Avoid Falling Off Track With Your Macros
20 Nov 2023
Contributed by Lukas
If you’re having trouble hitting your macros, it is typically coming down to this one thing... Poor planning. And when it comes to poor planning, ...
Ep. 145 Uncovering the Root Causes: Lauren Cosgrove's 2-Year Transformation Battling Hashimotos, IBS-D, and Adrenal Fatigue
13 Nov 2023
Contributed by Lukas
Today's guest is a shining example of never giving up on yourself despite going through many uphill health battles... On today's episode, we have an ...
Ep. 144 Emotional Regulation Masterclass Part 2
06 Nov 2023
Contributed by Lukas
What we're about to share with you changed my life and our hope is this perspective on emotions helps you get unstuck... I've shared a lot about my h...
Ep. 143 Emotional Regulation Masterclass Part 1
30 Oct 2023
Contributed by Lukas
What we're about to share with you changed my life and our hope is this perspective on emotions helps you get unstuck... I've shared a lot about my h...
Ep. 142 The Link Between Healing Your Hormones and Body Fat with Abbey Nelson
23 Oct 2023
Contributed by Lukas
If you've been feeling alone or stuck in your fitness and fat loss journey, may this episode serve as a source of encouragement and hope for you... I...
Ep. 141 This Framework Changed My Life - The Triangle of Health
16 Oct 2023
Contributed by Lukas
When I was introduced to this concept, how I thought about my health completely changed... Back in the day, a mentor of mine taught me this really va...
Ep. 140 Therapist to Wellness Advocate: Lainie Phelp's Lessons on Health, Healing, and Helping Others
09 Oct 2023
Contributed by Lukas
Even coaches and therapists need support of their own and today's guest has become a ripple effect by prioritizing her health and wellness... Today, ...
Ep. 139 Are You Overeating or Undereating? Here's How to Know
02 Oct 2023
Contributed by Lukas
One of the biggest questions I get is “How do I know if I’m overeating or undereating?" It’s especially common when you’re trying to figure i...
Ep. 138 How to Find Your Limit Without Burning Out With Brian and Lindsey Pickowitz
25 Sep 2023
Contributed by Lukas
There's a fine line between testing your limits both physically and mentally and pushing past those limits into burnout and chronic exhaustion... If ...
Ep. 137 How Busy Nurse Audrey Giatras Went From Crushing Herself in CrossFit With No Results to Finding Freedom and Balance with VGFN
18 Sep 2023
Contributed by Lukas
If you're finally ready to ditch the all or nothing mindset and are ready to commit to finding freedom and balance in your life and health, look no fu...
Ep. 136 How to Cycle Sync Your Workouts, Nutrition, and Self-Care for A More Productive, Fulfilling, and Healthier Life Part 2
11 Sep 2023
Contributed by Lukas
Our bodies and brains are different during each phase of our cycle, so our food, exercise, and self-care should ideally be different each week, too. ...
Ep. 135 How to Cycle Sync Your Workouts, Nutrition, and Self-Care for A More Productive, Fulfilling, and Healthier Life Part 1
04 Sep 2023
Contributed by Lukas
Our bodies and brains are different during each phase of our cycle, so our food, exercise, and self-care should ideally be different each week, too. ...
Ep. 134 The Only Food Rules You Should Actually Follow
28 Aug 2023
Contributed by Lukas
I used to follow endless food rules… Don’t eat after XYZ time of night... Only eat whole foods, nothing processed... Don’t eat ingredients yo...
Ep. 133 Metabolic Damage: The Hidden Culprit Behind Stubborn Weight
21 Aug 2023
Contributed by Lukas
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 ...
Ep. 132 How to Come Off Of Birth Control The Right Way with Alex Long
14 Aug 2023
Contributed by Lukas
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 wa...
Ep. 131 The Truth About Hormonal Birth Control with Alex Long
07 Aug 2023
Contributed by Lukas
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 s...
Ep. 130 The Secret Ways Stress Causes Belly Fat & What To Do About It
31 Jul 2023
Contributed by Lukas
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’...
Ep. 129 A Woman On A Mission - Why Kelsey Lensman is Doing 48 Fitness Competitions in 48 States in 48 Days
24 Jul 2023
Contributed by Lukas
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 epi...
Ep. 128 3 Mistakes Keeping You From Weight Loss Results
17 Jul 2023
Contributed by Lukas
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 ...
Ep. 127 What Keto REALLY Does to The Female Body Part 2
10 Jul 2023
Contributed by Lukas
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 ...
Ep. 126 What Keto REALLY Does to The Female Body Part 1
03 Jul 2023
Contributed by Lukas
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...
Ep. 125 Mastering Your Mind with Mindset Coach Leslie Crevar
26 Jun 2023
Contributed by Lukas
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 kno...
Ep. 124 Why Cardio is Terrible for Fat Loss
19 Jun 2023
Contributed by Lukas
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 ...
Ep. 123 I Tried a Parasite Cleanse and The Results Were Shocking
12 Jun 2023
Contributed by Lukas
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 ...
Ep. 122 Why Optavia Keeps Failing You (And Other Fad Diets Too)
05 Jun 2023
Contributed by Lukas
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 st...
Ep. 121 Our Top Tips for A Flat Tummy
29 May 2023
Contributed by Lukas
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 tu...
Ep. 120 9 Surprising Health Lessons I Wish I Had Learned Earlier
22 May 2023
Contributed by Lukas
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 th...
Ep. 119 Should You Cut Back on Drinking? The TRUTH About Alcohol & Hormone Health
15 May 2023
Contributed by Lukas
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 t...
Ep. 118 What We're Currently Doing With Our Nutrition & Training (It Might Surprise You)
08 May 2023
Contributed by Lukas
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 ...
Ep. 117 Are You Setting Yourself Up For Success?
01 May 2023
Contributed by Lukas
Intention is the difference between stumbling upon success and deliberately creating it... With that intention comes planning and the self-awareness ...
Ep. 116 Teach Your Body To Burn More Calories with These 4 Hacks
24 Apr 2023
Contributed by Lukas
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 ...
Ep. 115 Spring Cleaning for Your Habits: The 4-Step Formula
17 Apr 2023
Contributed by Lukas
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 overlo...
Ep. 114 How to Break Your Own Limiting Beliefs and Unlock The Higher Version of Yourself with Travis Dalrymple
10 Apr 2023
Contributed by Lukas
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...
Ep. 113 4 Hacks For A Healthier Relationship With Food & Exercise
03 Apr 2023
Contributed by Lukas
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 foo...
Ep. 112 6 Signs You Aren't Eating Enough
27 Mar 2023
Contributed by Lukas
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 impor...
Ep. 111 Managing Health & Hormones as a High Performing CEO & Mom with Erin Dimond
20 Mar 2023
Contributed by Lukas
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 tal...
Ep. 110 What to Do If You Have Metabolic Resistance
13 Mar 2023
Contributed by Lukas
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 a...
Ep. 109 How Kelly Transformed Her Body Without Changing Her Weight On The Scale
06 Mar 2023
Contributed by Lukas
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...
Ep. 108 Do You Have Metabolic Resistance? Here’s How to Know
27 Feb 2023
Contributed by Lukas
There's a discouraging tell-tale sign of metabolic resistance many clients come to us with and we don't want you to be in the same boat... Me and my ...
Ep. 107 Exercise Lies That Keep Women Stuck
20 Feb 2023
Contributed by Lukas
Women have been lied to for years about exercise and it's time we expose them... We as women have been lied to from social media to magazines to what...
Ep. 106 Do These 5 Things for 90 Days And You'll Be Unrecognizable By Summer
13 Feb 2023
Contributed by Lukas
Summer 2023 is closer than you think and I know you want to make this summer your best one yet... While it's only mid-February as this episode releas...
Ep. 105 How Your Hormones Are Contributing to Your Weight Gain on The Wellbeing Wanderer Podcast
06 Feb 2023
Contributed by Lukas
It took me years to crack the code on my own weight struggles... If you're new to the podcast or haven't heard my story yet, I was recently interview...
Ep. 104 Our Current Routines & How They Help Us Hit Our Health Goals
30 Jan 2023
Contributed by Lukas
Wanting to improve your routines this year and need some inspiration? Becoming an entrepreneur and coach has allowed me the freedom to try different ...
Ep. 103 Will You Gain Weight During a Reverse Diet? Here’s What You Need to Know
23 Jan 2023
Contributed by Lukas
Are you wondering if you will gain weight during a reverse diet? This podcast episode is for you! If you've following my journey over the past year...
Ep. 102 Our 2022 Biggest Mistakes, Lessons, and Reflections
16 Jan 2023
Contributed by Lukas
You know what we thought would be fun? Reflect on our mistakes last year and share it with you... We joke as we know that all mistakes are lessons in...
Ep. 101 Do You Need a GI Map? with Gut Health Expert Alex Long
09 Jan 2023
Contributed by Lukas
Lab work and testing are great tools at your disposal but when are they necessary for YOU specifically? I have traded Omar in for a better looking, f...
Ep. 100 The Best Way To Lose Weight in 2023
02 Jan 2023
Contributed by Lukas
So many people make the mistake of thinking that the key to feeling more confident and feeling leaner is to eat less and exercise more... This couldn...
Ep.99 How Pam Lost Weight In Perimenopause Without Giving Up Traveling
26 Dec 2022
Contributed by Lukas
Even as an active, sports-loving European working in the athletic industry, Pam still found herself with a slow metabolism and weight she wanted to lo...
Ep.98 These Are The Foods That Make Fat Loss Easier
19 Dec 2022
Contributed by Lukas
Fat loss isn’t about eating specific “fat-burning” foods... Going into a fat loss phase is pretty simple (as long as you're not metabolically a...
Ep.97 The 7 Things You NEED to Avoid Adrenal Fatigue
12 Dec 2022
Contributed by Lukas
Have you ever slept 7+ hours but still felt EXHAUSTED? Me too. While sleeping is physical rest, you actually need 7 types of rest to avoid adrenal f...
Ep.96 Why You Keep Eating Past Fullness & What to Do About It Part 2
05 Dec 2022
Contributed by Lukas
Part 2 of reasons why you find yourself eating past fullness and not sure why... Eating past fullness from time to time is normal. I do it too! It ca...
Ep.95 Why You Keep Eating Past Fullness & What to Do About It Part 1
28 Nov 2022
Contributed by Lukas
Do you find yourself eating past fullness and not sure why? Eating past fullness from time to time is normal. I do it too! It can happen for a lot of...
Ep.94 Why Your Calorie Deficit Isn't Working
21 Nov 2022
Contributed by Lukas
Sometimes people get confused in thinking that losing weight is all about “calories in vs calories out”... So they think… as long as I’m eati...
Ep.93 A Motivation Hack for When You Have None
14 Nov 2022
Contributed by Lukas
I recently learned a new motivation hack that helped me out a ton I wanted to share with you... If you've been following along on my health journey r...
Ep.92 How to Fix Bloating, Constipation, and Diarrhea for Good with Alex Long
07 Nov 2022
Contributed by Lukas
You're in store for a lot of poop talk when you press play on today's episode…This is such an important topic to discuss openly though because it's ...
Ep.91 4 Ways You’re Making Progress Toward the Body You Want Without Realizing It
31 Oct 2022
Contributed by Lukas
Ironically, I wrote this while watching a scary movie at the theatre….Unfortunately, so many women give up too soon on the way to their goals becaus...
Ep.90 How I Stopped Binge Eating
24 Oct 2022
Contributed by Lukas
We're riding the vulnerable train today as I explain part of my past with my binge eating...This is an area that I've shared snippets of my life in pa...
Ep.89 From "Married to the Macros" to Eating Mindfully with Alex Long
17 Oct 2022
Contributed by Lukas
Do you feel married to your macros and want a way out? Today's episode might be that ticket for you... We have our highest requested returning guest ...
Ep.88 What Gucci Has to Do With Fat Loss
10 Oct 2022
Contributed by Lukas
Remember that time you went to Gucci and picked out a BEAUTIFUL bag and immediately handed your card over without checking the price tag... And t...
Ep.87 Should You Cut Calories When You Stop Losing Weight? How Long Should You Diet For? Answering Your Fat Loss Questions
03 Oct 2022
Contributed by Lukas
As we prepared for Hurricane Ian last week, we thought we'd answer a few great questions from our community on fat loss...We are thankfully okay after...
Ep.86 How We ACTUALLY Did With Our Nutrition In Europe
26 Sep 2022
Contributed by Lukas
We are back state side and excited to share our trip with you! This episode is a follow-up from Episode 84, “10 Days in Europe Without Over-Eating,...
Ep.85 Are Your Friends the Problem?
19 Sep 2022
Contributed by Lukas
Do you have crabs? 🦀 As friends I mean! (get your mind out of the gutter!!!!) When you look at who you’re spending time with, it’s import...
Ep.84 10 Days in Europe Without Over-Eating? Here's How We're Doing It
12 Sep 2022
Contributed by Lukas
Omar and I are off on our first official vacation as business owners and fiancé's and things will be different on this trip... We have planned our i...
Ep.83 Why I Stopped Working Out - My Adrenal Fatigue Story Part 2 with Alex Long
05 Sep 2022
Contributed by Lukas
Part 2 of my adrenal fatigue story where we will cover more specific and tactical aspects... From my cortisol dropping and what cortisol dominance me...
Ep.82 Why I Stopped Working Out - My Adrenal Fatigue Story Part 1 with Alex Long
29 Aug 2022
Contributed by Lukas
I wouldn't wish what I've gone through recently on my worst enemy but I'm so glad I did and would do it again in a heartbeat... Today is another stor...
Ep.81 Why I Don't Use Genetics As An Excuse Anymore
22 Aug 2022
Contributed by Lukas
Gather around as I have a story to share with you. A story about body image, shame, and let's call her Karen on a Spirit Airlines flight... On said S...
Ep.80 3 Secrets to Building a Butt
15 Aug 2022
Contributed by Lukas
So many women think they are stuck with a flat, deflated butt but (no pun intended) that doesn't have to be the case.... In reality, what you need ar...
Ep.79 How to Get Started with Strength Training Part 2 with Aaron Gilbert
08 Aug 2022
Contributed by Lukas
Part 2 of how to get started with strength training with Aaron Gilbert dives into a few topics we know you will love AND we have a gift for you at the...
Ep.78 How to Get Started with Strength Training Part 1 with Aaron Gilbert
01 Aug 2022
Contributed by Lukas
If you've been wanting to start strength training either in the gym or at home and just have no clue where to begin, we've got you girl... VGFN's own...
Ep.77 How to Find Out If You Have Hormone Issues
25 Jul 2022
Contributed by Lukas
The reason you aren't losing weight may have nothing to do with calories or your diet... There's much more to weight loss than the simple calories in...
Ep.76 From 225lbs & Bingeing to Becoming a Successful Coach: Abbey Nelson's Story
18 Jul 2022
Contributed by Lukas
I have a very special guest today and someone I am really excited to introduce to the VGFN community…Welcome Abbey Nelson! Abbey is our newest assis...
Ep.75 Are You Falling For These 5 Diet Scams?
11 Jul 2022
Contributed by Lukas
I've fallen victim to so many dieting scams in the past promising the world in an instant to me and I don't want you to make those same mistakes…It'...
Ep.74 Postpartum Nutrition Secrets with Kat Young
04 Jul 2022
Contributed by Lukas
There are so many misconceptions and societal inaccuracies when it comes to postpartum, pre-natal, and post-natal health and we have a special guest t...
Ep.73 Feeling Tired All the Time? It Might Be One of 5 Culprits
27 Jun 2022
Contributed by Lukas
Does this sound like you… you got "enough" sleep last night, you're on your third cup of coffee, it's not even noon yet, and you're exhausted...Ther...
Ep.72 How to Eat Healthy and Save Money in the Process
20 Jun 2022
Contributed by Lukas
Is it possible to lose weight AND save money in the process? You'll find out in today's episode...We're here to give you some tactical tips and tricks...
Ep.71 What is the "Right" Weight for Your Body?
13 Jun 2022
Contributed by Lukas
A recent Instagram DM asking about my height and weight got me to thinking about younger Vanessa. It's completely understandable to see someone on soc...
Ep.70 Got PCOS? Here's How to Get Your Body Back (with Alex Long)
06 Jun 2022
Contributed by Lukas
Struggling with weight gain, irregular or no periods, and/or excessive acne? There could be an underlying cause...We're talking all things PCOS today ...
Ep.69 3 Steps to Upgrading Your Identity
30 May 2022
Contributed by Lukas
There is a physical self you see in the mirror, and then there is an image of yourself in your mind. The truth is… the two are not necessarily the s...
Ep68. How to Get Your Body Beach Ready Fast
23 May 2022
Contributed by Lukas
The mistake most women make when they realize that summer is right around the corner and they have a beach trip or a summer vacation that they want to...