Ep. 202 Are You Pushing or Pulling Yourself To Your Goals? There's A Difference

12/16/24 • 18 min

I was baby-sitting a 5-year-old girl (NOT my perfect little niece from this video) when I found myself shocked into silence... ⁣⁣⁣

⁣⁣⁣

My goal to get her to take a shower suddenly felt unimportant as I watched her stand in front of the mirror, put her hands on her cute little 5-year-old belly, and say ⁣⁣⁣

⁣⁣⁣

“I’m fat.”⁣

⁣

⁣⁣No idea how to respond (I was 16 at the time), I defaulted to “don’t say that!”⁣⁣⁣

⁣⁣⁣

Of course, considering I was talking to a 5 year old, this just prompted a “why?”⁣⁣⁣

⁣⁣⁣

I too thought “why?”⁣⁣⁣

⁣⁣⁣

WHY is a FIVE year old girl picking apart her body?⁣⁣⁣

⁣⁣⁣

I was very familiar with the struggles of comparing my body to other girls in high school, ⁣⁣finding myself wearing looser shirts and positioning myself in photos to hide the parts of my body I was ashamed of... ⁣⁣⁣

⁣⁣⁣

But this was when I first realized just how much diet culture and negative body talk affect us.⁣⁣⁣

⁣⁣

When women say “I can’t eat that” or “I’m on a diet”... girls hear that too.⁣⁣

⁣

This has always been a deep driver for me as a coach...⁣

⁣⁣⁣

Despite the 1000+ women my team and I have coached over the last 5 years, I was NOT put on this earth to help women lose weight.⁣⁣⁣

⁣⁣⁣

I was put on this earth to help women LOVE their bodies by HEALING them. ⁣⁣⁣

⁣⁣

Is weight loss often a part of that journey toward health? For sure!⁣⁣ And our girls are dang proud of the external transformations they achieve. ⁣

⁣

But these transformations come from a place of LOVE and wanting to give ourselves the gift of consistent energy, regular PMS-free cycles, freedom to eat foods without fear of GI issues... not from a place of self-hate or shame.⁣

In this episode, we'll discuss how to pull yourselves toward your goals in a positive way rather than being pushed by ego or in negative ways. This is a powerful mindset shift to head into the new year with and we hope you start adopting it today!

Time Stamps:

(0:42) Shared A Recent Story On Instagram

(5:45) Pulling Ourselves Into The Positive

(8:45) Imagine You Are Talking To A 5 Year Old

(15:55) Our Individualized Approach

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Follow @vanessagfitness on Instagram for daily fitness tips & motivation.

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

Click here to send me a message on Facebook and we’ll 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 5⭐️ rating and review on iTunes!

I was baby-sitting a 5-year-old girl (NOT my perfect little niece from this video) when I found myself shocked into silence... ⁣⁣⁣

⁣⁣⁣

My goal to get her to take a shower suddenly felt unimportant as I watched her stand in front of the mirror, put her hands on her cute little 5-year-old belly, and say ⁣⁣⁣

⁣⁣⁣

“I’m fat.”⁣

⁣

⁣⁣No idea how to respond (I was 16 at the time), I defaulted to “don’t say that!”⁣⁣⁣

⁣⁣⁣

Of course, considering I was talking to a 5 year old, this just prompted a “why?”⁣⁣⁣

⁣⁣⁣

I too thought “why?”⁣⁣⁣

⁣⁣⁣

WHY is a FIVE year old girl picking apart her body?⁣⁣⁣

⁣⁣⁣

But this was when I first realized just how much diet culture and negative body talk affect us.⁣⁣⁣

⁣⁣

When women say “I can’t eat that” or “I’m on a diet”... girls hear that too.⁣⁣

⁣

This has always been a deep driver for me as a coach...⁣

⁣⁣⁣

Despite the 1000+ women my team and I have coached over the last 5 years, I was NOT put on this earth to help women lose weight.⁣⁣⁣

⁣⁣⁣

I was put on this earth to help women LOVE their bodies by HEALING them. ⁣⁣⁣

⁣⁣

Is weight loss often a part of that journey toward health? For sure!⁣⁣ And our girls are dang proud of the external transformations they achieve. ⁣

⁣

Time Stamps:

(0:42) Shared A Recent Story On Instagram

(5:45) Pulling Ourselves Into The Positive

(8:45) Imagine You Are Talking To A 5 Year Old

(15:55) Our Individualized Approach

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation.

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

Click here to send me a message on Facebook and we’ll 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 5⭐️ rating and review on iTunes!

Previous Episode

Ep. 201 How My Clients Eat 2000+ Calories And Lose Weight

Would you believe me if I said the majority of our clients at Vital Spark consume 2000+ calories?

Many even higher!

In order to understand this, you need to understand BMR.

You have actual BMR, potential BMR, actual TDEE, and potential TDEE. Getting to potential TDEE will create a metabolism that is more forgiving to live a healthy, balanced lifestyle.

For those who don't know, BMR stands for Basal Metabolic Rate and TDEE stands for Total Daily Energy Expenditure (we'll explain what these mean in the episode).

So how do we get to potential BMR and potential TDEE?

BMR:

Improve metabolic processes by working systems of the body: Adrenals, Thyroid, Liver, Gut, Sex hormones, and Insulin.

TDEE:

Increase NEAT: Work on habits and behaviors to increase activity levels, Increase energy by feeding up, Increase desire to get out and move by improving internal health (you’re less inclined to play with your kids or do active adventures with friends when your PMS is terrible or your gut is irritated),

Optimize NEAT: Strength train > cardio, More calorie burn POST workout, Work smarter not harder, Make it shorter and more effective, which makes you more consistent with workouts.

Optimize TEF: Work on food quality without unnecessarily removing foods and creating restriction. ADD don’t subtract mindset

This is why you’ll see me share so many quotes or testimonial videos from clients saying how they’re eating foods they used to restrict, and have LOST weight!

Listen in as we go in detail about all of this and more!

Time Stamps:

(1:46) Quick Story You May Relate To

(4:10) What Is BMR?

(6:21) What Burns Calories

(8:04) Diving Deeper Into BMR

(10:02) Potential vs Actual TDEE

(15:37) Our Process

(18:32) The Calories Out Portion

(20:08) Actions We Have Our Clients Work On

(22:32) Food Quality

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation.

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

Click here to send me a message on Facebook and we’ll 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 5⭐️ rating and review on iTunes!

Next Episode

Ep. 203 How to Eat for Hormone Balancing - Simplified

Everyone wants to know how to eat to balance your hormones and I wish it was an easy answer...

“Just tell me what to eat” people will ask.

I’m actually really happy that we as a culture have shifted away from the low fat of the 90’s, low carb of the early 2000’s, and the overall fearing calories of recent years, and are starting to bring awareness to eating FOR hormone health!

But we’re also very much still a culture of processed foods and fast food.

Everyone’s living off caffeine and stress, and our blood sugar is all over the place.

Eating to balance your hormones is a matter of going back to basics and eating in a well rounded & nourishing way.

In this episode, we're going to share the 3 steps to follow to eat in a way that promotes balanced hormones including how to eat a mostly whole food diet, how to avoid eating naked carbs, and how to get 20-40 grams of protein at each meal.

These steps have helped the thousands of women we've coached at Vital Spark and we hope they work for you too!

Time Stamps:

(1:32) It’s The Mold!

(2:08) Eating For Your Hormones

(5:22) Diet Aka Did I Eat Today?

(6:04) #1: Mostly Whole Food Diet

(9:27) #2: Avoid Eating Only Naked Carbs

(13:26) #3: Eating 20-40 Grams of Protein At Each Meal

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation.

---------------------

Download Our FREE Metabolism-Boosting Workout Program