I just binged the new Victoria Beckham documentary on Netflix. I knew I would like it, but honestly: It was quite different from what I expected. In this episode, I share the three key takeaways that stood out the most to me. We talk about showing up (even when people don’t get it), what elegance really means, and why success is always more of a marathon than a sprint. If you’ve ever been underestimated, struggled to stay consistent, or just needed a little reminder that growth takes time 👉🏻 this one’s for you. ...... Want to see what life looks like behind the mic? I share little thoughts, moments & more over on Instagram: 📲 @vanessa.fritz

Ever opened Social Media, watched a “5 a.m. routine,” a Bali workcation vlog, and thought: "Should my life look like that too?" 🤔 These days we open our favorite Apps, turn on reality TV, or YouTube - and suddenly we’re surrounded by “perfect” lives, flawless routines, and people who seem to have it all figured out. But here’s the truth: most of it isn’t real, and it’s definitely not the standard we need to measure ourselves against. In this episode, we’re unpacking some of the biggest myths the online world sells us: from the 5 a.m. morning routine to hustle culture, constant travel, monetizing every hobby, and the illusion of picture-perfect relationships and homes. I’ll share why chasing these ideals might be holding you back, what’s actually worth paying attention to, and how to feel grounded in your own version of “normal.” If you’ve ever caught yourself thinking you’re behind, not enough, or missing out: This conversation is for you. See (or hear) for yourself: - How to navigate trends, routines & what actually works for you: https://youtu.be/X80sv8lyKIk Want to see what life looks like behind the mic? I share little thoughts, moments & more over on Instagram: 📲 @vanessa.fritz

Little side note: In the beginning I mention the year 2004 twice. Actually I mean 2024 in both cases. Sorry for the confusion. 😉 Ever opened your phone just to “check something quickly” … and suddenly three hours are gone? Yep, I’ve been there too. And let’s be real: most of the time we don’t even feel good afterwards. 🫠 Let's dive into what actually happens in your brain when you’re caught in the endless scroll. From the dopamine fireworks to why our attention span is shorter than ever, I’ll share insights that might make you look at TikTok, Reels & co. a little differently. But don’t worry - it’s not about deleting all your apps. I’ll share some practical shifts you can try so your phone serves you, not the other way around. See (or hear) for yourself: - Stop watching short videos! by Torben Platzer: https://youtu.be/EDbEuEdvMJo - Why everyone is quitting social media by Matt D'Avella: https://youtu.be/zN-rElTzR_4 Want to see what life looks like behind the mic? I share little thoughts, moments & more over on Instagram: 📲 @vanessa.fritz

Ever noticed how once you think about buying a certain car, you suddenly see it everywhere? Or when you focus on something you want, it keeps popping up around you? That’s not coincidence - it’s your brain at work. In this episode, we dive into the hidden system that shapes what you notice and what you miss. It’s like your very own real-life algorithm. And when you learn how to use it, life starts to feel a lot less like random luck and a lot more like intention. I’ll share stories, simple tools, and little mindset shifts that can help you tune this filter in your favor. Because once you start paying attention, you’ll realize you’ve had this superpower all along. Want to see what life looks like behind the mic? I share little thoughts, moments & more over on Instagram: 📲 @vanessa.fritz

Two people. The same picture. Completely different truths. In this episode, we’re unpacking how perspective shapes everything - and why sometimes, both sides might be right. Want to see what life looks like behind the mic? I share little thoughts, moments & more over on Instagram: 📲 @vanessa.fritz

No motivation but too much on your list? In this episode, I share my favorite playful way to tackle tasks when nothing else seems to work. It’s not about quick fixes - it’s about turning the hard stuff into something fun. Let’s bring more ease (and dopamine!) into our day-to-day. 🎧✨ Want to see what life looks like behind the mic? I share little thoughts, moments & more over on Instagram: 📲 @vanessa.fritz

What if confidence isn’t something you’re born with - but something you build by keeping promises to yourself? In this episode, I’m sharing a part of the self-confidence conversation we don’t talk about enough: self-trust. Why it matters. What happens when it’s missing. And how it slowly, quietly shapes how you show up in all parts of your life. Let’s talk about setting goals - and quietly ghosting them (yep, been there), cringe beginnings, the slow-burn magic of consistency, and how your “why” might be the thing that actually unlocks your follow-through. This one’s for you if: 🫠 You’ve started things and struggled to keep them going. 🤷🏼‍♀️ You keep cancelling on yourself and don’t know why. 😎 You’re craving a version of confidence that feels real, not performative. Press play and join me. See (or hear) for yourself: - Video from Maureen Evelyn: "I Got Rejected 365 Times By Posting Content Daily:" https://youtu.be/PCG405SKYUA?si=oAPBIGWQLXCc46vy - Last Episode OWaT: How to navigate trends, routines & what actually works for you: https://youtu.be/X80sv8lyKIk?si=CK-ysXxwsIOvLsnZ Want to see what life looks like behind the mic? I share little thoughts, moments & more over on Instagram: 📲 @vanessa.fritz

This one’s for you if you’ve ever felt overwhelmed by all the “shoulds” of self-care. 🫠 Is it still care if it just feels like another to-do list? In this episode, I’m pulling back the curtain on the self-optimization bubble - how I fell into it, what I tried, what I learned, and what I’ve let go of. From morning routines and fasting windows to meditation, skincare, and that 10-step beauty ritual everyone’s talking about… Let’s get real about what actually serves you—and what just sounds good on the internet. Because not every trend is made for your life. And maybe, just maybe, the best routine is the one that feels like a warm hug instead of a full-time job. See (or hear) for yourself: - Leon | xskincare 🐝: https://www.instagram.com/xskincare/ Want to see what life looks like behind the mic? I share little thoughts, moments & more over on Instagram: 📲 @vanessa.fritz

In this episode, I’m sharing a shift in perspective that came to me on a slow Sunday morning. We’ll explore why our minds love to fill in the blanks with worst-case scenarios, what’s actually going on in other people’s heads (hint: it’s probably not about you), and how to come back to yourself when your confidence starts to wobble. This isn’t about ignoring what people think - it’s about not letting it define who you are. Ready for a little mindset reframe? See (or hear) for yourself: - Book from Valerie Geller: https://gellermedia.com/books/ - TikTok about other people's thoughts: https://vm.tiktok.com/ZNdaekx69/ Want to see what life looks like behind the mic? I share little thoughts, moments & more over on Instagram: 📲 @vanessa.fritz

Discipline isn’t always loud. Sometimes, it looks like tying your shoes when you’d rather stay in bed. Or showing up for yourself when no one’s clapping. This week, I’m taking you behind the scenes of my half marathon journey — not to talk running splits or medals, but what I’ve learned along the way: about mindset, commitment, and why showing up matters (especially when it doesn’t feel good). We’ll talk about: ✨ the reality of doing something when it’s no longer fun ✨ the mantras that carried me through ✨ and how setting priorities in one area of life can shift everything else too Plus, I’m sharing two TikToks that unexpectedly hit deep — and how they might just shift the way you see yourself and your life. Let’s dive in. And maybe you’ll find a little something in here that you didn’t know you needed. 💭 See (or hear) for yourself: - my Insta-Recap to my first Half Marathon last year: https://www.instagram.com/p/DCMcNkeMZBn/?img_index=1 - Book: David Goggins - Can't hurt me - TikTok: Different versions of you: https://vm.tiktok.com/ZNdP5frwP/ - TikTok: Romanticize your life: https://vm.tiktok.com/ZNdP5smxC/ Want to see what life looks like behind the mic? I share little thoughts, moments & more over on Instagram: 📲 @vanessa.fritz

Things don’t always go as planned. You’re excited, you’ve got everything lined up… and then life throws a thunderstorm your way. Literally. In this episode, I’m sharing a story from my latest weekend at a festival — a weekend that didn’t exactly end the way we hoped. But instead of staying stuck in frustration, I took it as a reminder of something deeper: what if it was all happening for us, not to us? We’re talking about: 🌩️ Radical acceptance in real life (not just as a buzzword) 🍞 What burnt toast has to do with staying calm ⏳ How small everyday moments shape how we handle the big ones 🌀 Why control isn’t always the goal — and what to focus on instead So if you’ve ever had one of those “ugh, seriously?!” kind of moments (who hasn’t?), this one might bring a bit of peace and perspective to your day. Want to see what life looks like behind the mic? I share little thoughts, moments & more over on Instagram: 📲 @vanessa.fritz

Who says you need a mentor? What if your next big step is just a podcast episode, a YouTube video, or a good book away? In this episode, I’m sharing thoughts on how the internet can help us shape the next version of ourselves — by learning from people we admire (even if we’ve never met them). It’s about finding mentors and role models, sometimes in unexpected places — and how that can slowly but surely change the way you think, live, and grow. Also: a little story from my recent travels that reminded me how beautiful small human connections can be. ✨ Tune in & get inspired. See (or hear) for yourself: - DOAC: Emma Grede - The Business Expert: https://youtu.be/EdlXcVu1CTs?si=8F0C_MffKGAyjHpM - Call her Alex Documentary Want to see what life looks like behind the mic? I share little thoughts, moments & more over on Instagram: 📲 @vanessa.fritz

Ever felt like you’re somehow… not like the others? Like you stand out — at family dinners, summer parties, festivals, or even just in everyday conversations? In this episode, we talk about those moments where you feel like the odd one out — whether it’s because you made a different life choice, changed direction, or just don’t vibe with the crowd around you. No pressure to be loud or radically different — but an invitation to stay true to yourself, even if you feel a little offbeat. I’m sharing personal stories (cheerleading in a tiny town, showing up sober at a beer pong table 😉), some lessons learned, and reflections that might help you navigate similar situations — a little more grounded, a little more confident, and a lot more you. Let’s talk about… ✨ Belonging vs. authenticity ✨ Social norms that are just… weird ✨ Why people might push back when you grow ✨ And how to stay soft, open-hearted, and true to yourself through it all No preaching, just real talk. Let’s dive in. See (or hear) for yourself: - DOAC: They Lied About Alcohol’s Effect On Your Brain!: https://youtu.be/Fg7U-BhiZGE?si=LnPyUv30x8JipkMa - DOAC: Dopamine Expert: https://youtu.be/R6xbXOp7wDA?si=JVOlyPtPraMLp0M1 Want to see what life looks like behind the mic? I share little thoughts, moments & more over on Instagram: 📲 @vanessa.fritz

We’re all on social media. Probably every day. And while it can be fun, inspiring, and full of connection — sometimes it also pulls us into patterns we didn’t even notice were forming. In this episode, I’m sharing some thoughts on how social media really works behind the scenes — and how you can take back a little more control over what you see and how it shapes your mind. It’s not about quitting your favorite apps. It’s about using them in a way that actually feels good. And yes, there’s room for both: the fun cat videos and the content that lifts you up. Ready? Let’s dive in. .... Want to see what life looks like behind the mic? I share little thoughts, moments & more over on Instagram: 📲 @vanessa.fritz

Have you ever felt guilty for starting over — again and again? For changing jobs, hobbies, opinions, your whole vibe? Same here. 🙋🏼‍♀️ This episode is for the multi-passionate, ever-evolving souls. The ones who get excited about new ideas, new chapters, and the freedom to change direction (again). Inspired by a Madonna biography I listened to recently, we’re talking about what it means to reinvent yourself — not because you’re lost, but because you’re curious. And how society’s obsession with “sticking to one thing” might not be the only way to live a meaningful, successful life. We’ll talk about: 🎨 Why it’s totally okay (and even powerful) to pivot 🌀 How your values stay steady even when your path doesn’t 💡 Why being open to change might be the skill of our time 🧃And yes… why wearing a Disney shirt to the gym is 100% valid life choice If you’ve ever felt “too wild” or “not focused enough” — I see you. 🤍 See (or hear) for yourself: - Mensch! Madonna: https://mensch.podigee.io/138-new-episode

Ever have one of those days where you completely lose control? You start strong, everything seems on track—and then suddenly you’re spiraling, binge-eating snacks, ignoring your to-do list, and wondering, “What is even happening?” In this episode, I walk you through a real-life moment like that—from sunshine and productivity to chaos and guilt—and how I pulled myself out of the rut without beating myself up. You’ll hear: ✨ The 3 simple steps that helped me reset (and can help you too) ✨ Why a “bad day” isn’t over until you decide it is ✨ A powerful reminder from 91-year-old Jane Goodall about belief, self-worth, and the stories we tell children If you’ve ever felt like a puppet on a string in your own life, this one’s for you. See (or hear) for yourself: - Jane Goodall @ Call her Daddy: https://youtu.be/4cGn-gm4MTI?si=VA3NZCWjyLqTYNvD

Ever come across a quote that feels like a punch in the gut—but in the best possible way? This week, one sentence stopped me mid-scroll and held up a mirror I didn’t know I needed. 🙈 In this episode, I share what that quote stirred up in me—about slow progress, self-doubt, losing your way a little (and finding yourself again). We talk about the comparison trap and the quiet power of simply not giving up. There’s also a little side note on AI, the future of work, and how to stay grounded when the world moves fast. ✨ If you’re feeling stuck, behind, or unsure if you’re still on the right path—this one’s for you. See (or hear) for yourself: - Post: "It's gonna take years": https://www.instagram.com/p/DJjdhYTC50C/?img_index=1 - AI-Talk DOAC: https://youtu.be/JMYQmGfTltY?si=58-ZorIiePUS0hoy

Welcome to the very first episode of One Week at a Time! In this premiere, I’m taking you behind the scenes of how this podcast idea was born – quite literally during a run with a podcast in my ears. I talk about those “click” moments that spark change, the myth of being brave when making life shifts like emigration, and how our subconscious mind often holds us back more than we think. You’ll also hear why it’s okay to keep your ideas to yourself until they’re strong enough to stand, and how asking “What’s the worst that can happen?” can change the way you approach any big decision in life. Oh – and yes, we also talk about PMS, spinning bikes, and mood resets. It’s real, it’s honest, it’s all part of it. Come along and listen in – one week at a time. See (or hear) for yourself: - Baby Got Business x Candy Crash: https://open.spotify.com/episode/2hZgrATSIeEx0N8KtecIsA?si=2e1dda3b28f44791 - The Video to Jim Kwik's Quote: https://youtu.be/0KNLzUo8V1Y?si=cE7juPa1-KMqEQS - Call her Daddy x Millie Bobby Brown: https://youtu.be/376JmatmnaI?si=4ogMiGdGrHaF7lsp

Hey you, I’m Vanessa – a curious, multipassionate soul sharing what sparks growth, joy, and alignment in everyday life. In this short intro episode, I’ll tell you what this podcast is all about and what you can expect each week. Let’s grow together, one week at a time. ✨