THE CONFIDENT BODY PODCAST - Brain-based strategies and self-compassion practices to unlock your ful | Podcast

1. Are you making decisions from a place or love or fear?

Have you ever felt like you're stuck in a dieting hamster wheel, constantly chasing THE THING that will actually work, but you always end up feeling defeated? Why do we do that? Why don’t we trust ourselves to know how to eat? Imagine this: you're staring at the menu, torn between the salad and the burger. Is it because you genuinely want the salad, or are you fearing the guilt that comes with the burger? Today we’re unraveling the layers of trust issues that diets leave in their wake. We’ll

May 08,2024 30:14

2. I just want to eat whatever I want, whenever I want

Have you ever found yourself thinking “I just wish I could eat whatever I want, whenever I want”? Maybe you even remember a time when that seemed to be true. Ah the good ol’ days. Isn’t it funny how we seem to remember the past with rose colored glasses?But now a’days, if you even look at a hamburger you’ll put on 5 pounds. Ugh! Today we're diving deep into that burning question: "Why can't I eat whatever I want, whenever I want?” We’ll talk about why it makes sense that we think this way and

Apr 24,2024 28:33

3. The Tyranny of the Shoulds

Have you ever found yourself trapped in the endless cycle of "shoulds"? You know, those nagging thoughts that tell you what you should be doing, how you should look, and who you should be? It's like having a not-so-helpful, naggy backseat driver living in your head, right?But here's the kicker: does listening to those "shoulds" actually get you anywhere? Or do they just slow you down, leaving you feeling guilty and stuck?In today's episode, we're diving headfirst into the murky waters of those "

Apr 17,2024 29:39

4. Secrets Keep You Sick - Interview with Yvette Salva

Have you ever found yourself thinking ahead to when no one will be home and you can eat whatever you want - or how much of whatever you want - in secret without anyone to see? Maybe you wait till everyone is in bed, or you “do good” while you’re at work when others can see. But when you get home and you’re by yourself, it’s a different story. That can bring on so much shame. The same can be true of drinking. One of my most shameful things from the past has been drinking more when I’m alone than

Apr 10,2024 53:05

5. Letting Go To Step Into Who You Can Be

Have you ever felt like there’s more inside you that you’re not tapping into? Like you're standing in the shadows of your own potential, afraid to step into the spotlight for fear of judgment? That nagging voice in your head says, “I know there’s more for me than this. There’s more I can do or give.” and at the same time that voice says "What will they think if I am truly me?"Today I’d like to share with you a story from a recent experience I had with a group of amazing coaching professionals a

Apr 03,2024 29:33

6. I Feel Like I'm Not Enough

Have you ever found yourself in a relentless pursuit, chasing the ghost of "enoughness" with every step you take? Like no matter how much you hustle and strive, that bucket of worthiness never seems to fill up? It's like running on a treadmill, right? No matter how fast you go, you never quite reach your destination.In this episode, we're peeling back the layers of the "not enough" syndrome that plagues so many of us. From societal pressures to our own inner critics, we'll explore the root caus

Mar 27,2024 25:12

7. 12 Nuggets of Wisdom: Reflecting On A Year of Coaching with My Client Jessie Ellertson

Have you ever wondered what it’s like to work with a coach for a year?This episode is a little different. This is a replay of a conversation between my client Jessie Ellertson and me, where I was a guest on her podcast. Jessie is a life coach herself and she’s been my client for about a year. In this episode we talk about the top 12 lessons learned she’s had as takeaways during our work together. We talk about everything from how to view invisible progress to handling vacations and holidays to a

Mar 20,2024 01:19:58

8. The Good, the Bad, and the Judgy: Exploring Our Inner Judgments

Have you ever found yourself in a public place and a random stranger walks by and out of nowhere a super judgy thought pops in your brain. “Why would she wear that? Didn’t she look in the mirror this morning? At least I don’t weigh that much.” And then you think “What is wrong with me? Who thinks like that about other people?”Or maybe you find yourself in a situation where you're just dying for someone close to you to make a different choice? Maybe it's your friend, your partner, or even your pa

Mar 13,2024 29:14

9. Falling Off the Wagon - A Different Perspective

Have you ever had one of those days when your diet plan feels more like a distant memory than a reality? You know, the ones where that innocent-looking cookie led to a full-blown snack attack, and suddenly, you're knee-deep in a bag of potato chips?I so get it. We've all been there, and let's face it, life happens. Those moments of "diet destruction" might just be your secret sauce to success!Why does going off your plan have to feel like such a train wreck?In today's episode, we're peeling back

Mar 06,2024 23:20

10. What's the Point?

Have you ever found yourself on that rollercoaster of diets, calorie counting, feeling like you're trapped in a numbers game, fixated on what that scale says? You’ve been at it for a few weeks and maybe the scale has moved a little, but really not nearly like you expected. And you’re starting to get frustrated. And maybe you have a weekend or a night out where you didn’t stay totally on plan and all the work you put in to lose 1.7 pounds feels like it gets erased.You find yourself staring at the

Feb 28,2024 25:43

11. The Hidden Roadblock That's Holding You Back

Have you ever felt like, “I know I should work out, but I don’t have time.” or “I want to take time to meal plan but I get so busy and I run out of energy. Between the kids, my job, not to mention being a wife, I find it hard to carve out time for myself.” Listen, it is hard to find time these days. Life is BUSY. It’s even harder to make ourselves a priority in our own lives. I mean that feels kinda selfish. And there are so many other people that need a piece of our time and energy first. I’m

Feb 14,2024 24:50

12. Beyond Weight Loss

Have you ever felt like there was more inside you that you have to give? Like maybe you’re not maxing out your potential? Or even scratching the surface? So often we wait until we lose the weight in order to go for that thing or to put ourselves out there in a scary way. Today, we’re gonna get deep. We’re going to talk about purpose, meaning and the shining your glorious light the way you were made to.Ready to shine? Aw yeah. Let’s go! Learn more!www.confidentbody.coach/tipsYou Are A Miracle boo

Feb 07,2024 31:45

13. The Puzzle Perspective: Unlocking the Weight Loss Code

Have you ever felt like losing weight is like trying to solve a Rubik's Cube blindfolded? The struggle is real, right? It's not just the simple formula that diets try to tell us it is. It's an emotional rollercoaster filled with frustration, self-doubt, and - let’s be honest - the occasional forbidden love affair with a pint of ice cream. But what if it didn’t have to be that way? Instead of a tortuous grind, what if it could be thought provoking game?Picture this: You, with a magnifying glass,

Jan 24,2024 30:48

14. A New Approach to Weight Loss Resolutions

Have you ever set a goal to lose weight around the new year and thought “alright, this year I will lose 25 lbs. I’m gonna make it happen.”Then life happens instead. And the next year you’re thinking “Ok THIS is the year. I’m gonna commit. I’m gonna get a bowflex. I’m gonna workout 6 days a week.” And by Jan 17th you’re hanging laundry on that bowflex. And you think “Ugh, this happens every time! What the hell is wrong with me?” The answer is:We change at the speed of safety. [Wait, what did she

Jan 17,2024 31:11

15. How Long Do You Want To Wait?

Have you ever had the thought, “I have so much weight to lose. It'll take forever”? Or maybe this one resonates a little more: “I do well for [fill in the blank amount of time] and then I fall back into my old habits. After a while I just say ‘screw it.’” Or here’s a doozy: “I should never have gained this weight. I feel broken.” Today we’re talking about how we argue for our limitations. Spoiler alert - if you argue for your limitations, you get to keep them. We’re diving into: Why we focus m

Jan 10,2024 26:12

16. The Year Ahead - ABCs of Weight Loss

Welcome to a brand new year!! The start of the year is often about endings and new beginnings. There’s so much promist and potential in the beginning of the year. There can also be a lot of stress and pressure, but that’s for another podcast. Today, in honor of the new year, we’re going back to the beginning - to the basics - to our ABCs. Yes, folks that’s right. Today is all about the ABCs of weight loss. And trust me when I say that the foundation of weight loss is not in macros or calories an

Jan 03,2024 23:06

17. The Year In Review - Looking for Progress

Every year, around late December-early January, I do an exercise called the year in review / the year ahead. Today I’m going to focus more on the year in review and next week we’ll talk about the year ahead. I like the year in review part of the exercise because it’s a great way to reflect back on the year that was. It helps me bring to mind the positive memories and savor them. Sometimes it helps me process through some difficult things that may have happened in the year and learn from them. Gi

Dec 27,2023 28:17

18. It Doesn’t Matter

Twas the week before Christmas and your thoughts are all a-chatter,So many diet thoughts are stirring, especially the one that says “Ya know what? It doesn’t even matter.” Have you ever told yourself that? Have you ever just been fed up with all your efforts to lose weight that you get to a point where you mentally throw your hands up in the air and say “Ugh! Why do I even bother? No matter how hard I try, it doesn’t even matter.” That thought can be especially prevalent this time of year when

Dec 20,2023 23:36

19. The Best Present Ever

Have you ever had a time when the weather was getting colder and you swapped out the summer clothes for the winter ones and realized, "Dang. My winter clothes don't feel so great on me." So you go shopping and you find yourself standing in front of a dressing room mirror, winter clothes in hand, and feel your heart sink because you just feel like nothing seems to fit? My friend, you're not alone! It's a moment that hits us all, leaving us feeling discouraged and trapped in a never-ending cycle

Dec 13,2023 28:53

20. Handling the Holidays Pt3: December

It’s that time of year my friend. That time warp on the calendar between Thanksgiving and Christmas where it seems like we have more to do and less time to do it in. And there’s just so much going on, who could possibly think about maintaining healthy habits during this time of year? Between holiday parties, end of the year obligations at work, decorating, shopping, cooking, coordinating travel, mailing the holiday cards (haha, as if! More like valentines day cards) is it any wonder we want to j

Dec 06,2023 39:13

21. It’s Not Fair

Have you ever found yourself looking at all the things on your calendar or your to-do list and thought “I can’t believe I have so much to do. It’s not fair.” Or maybe you’ve looked at the cute, skinny mom at preschool drop off and thought “Ugh. It’s not fair. It’s so easy for her and here I am having to think about every item I put in my mouth.” Or the really fun one, “I was SO good ALL week, and then 1 day of not being super hyper vigilant about what I ate, and I regained all the weight I lost

Nov 29,2023 26:47

22. Taming the Mental Chatter: Overcoming Food Fixation and Weight Loss Fears

Have you ever found yourself obsessing over what's for lunch while you're still eating breakfast? Or maybe you're constantly negotiating with your inner voice asking, “Am I hungry? I’m not sure. Even if I’m not hungry, and WANT something….” and those thoughts in your head just won't give you a break? And that’s just the mental chatter. There’s also FEAR. Fear of hunger. So many of us are afraid to feel hungry - for valid reasons! And there’s the more subtle but persistent fears about What if I

Nov 22,2023 37:20

23. Handling the Holidays Pt 2: November

Have you ever approached the holiday season with a mixed feeling - sort of a mix of “Yay the holidays!” and “Ugh, the holidays.” It’s November and it’s part 2 of our 3 part series on handling the holidays. Today we’re addressing Thanksgiving specifically and looking at All. The. Things that comes with it - both from the emotional angle as well as tactically from the food angle. Thanksgiving doesn’t have to be a minefield if you go into it with some intention and compassion. Feeling ready to

Nov 15,2023 28:45

24. How Your Brain is Like Google and How To Use It For Weight Loss

Have you ever been caught in that cycle of self-doubt, worrying about what other people think and thinking that, “Maybe people don’t like me.” Or doubting if those extra pounds will ever come off. Or if you DO lose weight, then you worry if you’ll be able to keep it off. Does it ever feel like your brain is working against you and your goals? You’re not alone. And you’re not crazy. Today we’re going to talk about:Why we're wired to think negatively about our weight loss goalsThe science behin

Nov 08,2023 26:14

25. A Surprising Solution To Emotional Eating

Have you ever found yourself in the kitchen, staring into the depths of your fridge after a tough day? Or maybe you find yourself in front of the pantry, eyeing those cookies or crackers having a 'shouldn't-but-totally-will' moment? Or you’re sitting on the couch staring in disbelief at the bottom of a chip bag, or a tub of ice cream….And the kicker is, you don't even remember a super conscious decision to go on this snack adventure? I know I’ve been there. Why, oh why, does it feel like our br

Nov 01,2023 26:46

26. Mini Episode: What Could You Do In 8 Weeks?

Tomorrow is November 1st. That means there's only about 8 weeks left in the year. What small change could you make and do it imperfectly yet consistently that could make a difference for you?Don't wait till the holidays are over. Now is the time. Small changes lead to lasting weight loss. What's a small thing you can do in these last few weeks of the year to make a lasting impact on your weight loss journey? Don't wait. Your future self is counting on you.

Oct 31,2023 07:26

27. Handling the Holidays Pt 1: October

Have you ever felt Halloween looming on the calendar and on the one hand you’re like “Yay! I love the holiday season!” And on the other hand you’re thinking, “Ugh. I always gain weight this time of year.” In this episode we are starting the first of a 3 part series on handling the holidays. One for October, one for Nov and one for Dec. The holidays are a special time of year - both in our lives and in our weight loss journey. Over the course of this 3 parts series, We’re gonna address everythin

Oct 25,2023 29:03

28. What To Do When You’re Getting All Up In Your Head

Have you ever had a time when you were worried about something, continually stressing over it? Your ruminating thoughts create anxiety and pretty soon you’re waking up in the night and your brain instantly goes to this thing you’re thinking about. And by the time it’s afternoon or after dinner you’re so worn out from worrying over this thing or the anxiety has accumulated that you just need cookies to escape for a minute. We’ve all been there. Today we’re talking about the stories we tell ourse

Oct 18,2023 24:24

29. Breaking Free from Scale Anxiety

Have you ever had a day when you step up to the scale and think “I think Ishould see a good number today. I’ve been drinking my water, sticking to my plan…yeah, this’ll be good.”Or maybe even you feel like stepping up the scale is like stepping up to a roulette wheel and there’s no predicting where it’ll land, but you’re crossing your fingers. But then the scale spits out its number and you’re like “Eh? Whaa???” It’s not a number you wanted. And now that number is in your head ALL DAY. Ugh. Toda

Oct 11,2023 13:58

30. 3 Keys to Turning the Negative Thought Storm Around

Have you ever had a day where you wake up, maybe it’s like 3:27am. You really could go back to sleep. You really WANT to go back to sleep. But your brain is suddenly AWAKE. Your thoughts are online and they’re LOUD. Did I file that report properly at work? Oh shoot I have to remember that tomorrow is picture day for the kids at school. And I’m supposed to bring snacks to Thursday’s game? I hate it when it’s my turn to bring snacks because I never have time to do the homemade thing like the other

Oct 04,2023 18:42

31. How to Overcome Perfectionist Expectations

Have you ever set a goal for yourself that feels reasonable - like maybe it's to plan your meals for the week or walk on the treadmill for 30 min a day - and you’re like, “That’s not too much to ask. I should be able to get this done.”Then the week rolls around. Maybe you got on the treadmill on day 1 & 2 but by day 3 something got in the way. Or you plans your meals for the week and by Tuesday you’re thinking “I have no interest in eating that.”And when you can’t meet your goal (that felt like

Sep 27,2023 18:34

32. From Cravings to Clarity: Unraveling the Secrets of Your Urges

Have you ever found yourself looking into the pantry thinking “What am I in the mood for right now?” Or maybe you know that on your way home from work your brain will say “Hey, what if we just run past the drive thru real quick?” Or maybe it’s after dinner but before bed and predictably every night - no matter how much you promised yourself you wouldn’t snack after dinner - you find yourself opening up the freezer to see what delicious delights might be there to satisfy that urge. Today we’re t

Sep 20,2023 24:43

33. Your Weight Loss Secret Weapon - Sleep

Have you ever noticed that when you’re tired you tend to crave junk food even more? Just how much does the quality of last night’s sleep impact my choices today? ⇒ The answer is A LOT. Today we’re going to talk about how your brain literally sends signals to increase your cravings for junk food when you’re tired and how you can use sleep as your secret weapon for making weight loss easier. Ready to get started? Let’s go. Learn more!www.confidentbody.coach/tipsYou Are A Miracle book

Sep 13,2023 29:01

34. How To Eat Out At Restaurants and NOT Wreck Your Progress

Do you have a favorite restaurant? Maybe a place you love to go on Saturdays? Or perhaps it’s just for special occasions. But when you go, oh boy, look out. It is ON. It’s like calories don’t count and you’re not worrying about the diet when you head to this place. Except when you step on the scale the next day you’re like, “Ugh. Why does just one night out have to mean I’ve gained 3 lbs over night? It’s not fair!” Uh huh, today we are talking about restaurants. We’re getting tactical again s

Sep 07,2023 20:27

35. I Should Know Better

Have you ever had a Monday morning where you look back over the weekend and you just think… “Ugh. I blew all my hard work. AGAIN. It’s not like this is a surprise. It’s not like I don’t know what happens on Monday after a weekend of not paying attention.” Or maybe it’s not a weekend. Maybe it’s just a random Tuesday night where you found yourself having a snack before dinner or after dinner. And then another and then another and then 5 snacks later you’re like… “I can’t believe I did this again

Aug 30,2023 23:53

36. When The Novelty Wears Off

What happens when you are 3-4 weeks into a new diet program and the novelty has worn off? Why is it harder to keep going in week 4 than week 1? What’s different? How is it that you can be motivated in other areas of your life - maybe at work or taking care of your family - but you can’t seem to muster that same motivation and consistency for yourself? Today we’re going to talk about Why it’s completely natural to be harder to motivate on week 4 than week 1Why you can be successful in other ar

Aug 21,2023 31:42

37. Help! I Feel Like A Failure

How many times have you told yourself “Today I’m gonna be good.” Or “I’m only going to have 2 cookies tonight.” And then find yourself going back on your word to yourself. Or how many times have you tried to lose weight, and fell off the wagon? Or maybe lost weight, only to gain all the weight back? How many times have you run out of steam with the new diet plan and just felt like a big ol’ failure. We have ALL experienced that from one time or another. Failure just stinks. It hurts. And the f

Aug 09,2023 29:02

38. SNAFU

Have you ever gone a week or two when you were really on track and feeling like you were making progress, but then something like a trip or a birthday comes along and you feel like you backtracked on all your progress? Or maybe you were really on point throughout the whole week but then on the weekend you feel like you undid all that hard work and you’re right back where you started? Today we’re going to talk about a different way to look at things so that when those life events come along.You

Aug 02,2023 21:04

39. How Setting A Goal Weight Backfires and What To Do Instead

Have you ever tried to lose weight for a specific event or to look good for a specific someone? We can willpower our way some of the way there. Maybe even most of the way there. But how did you feel about yourself when you got “there”? And how long did that last? Today we’re talking about the fallacy of setting a goal weight and the “I’ll be happy WHEN I lose weight” trap. We’ll address: 2 specific reasons why that mindset backfires and what to do instead to set yourself up for success …so th

Jul 26,2023 23:49

40. I Wish I Could Just Get Over This

Have you ever had a night where you just really went overboard and ate way more than you planned and thought “What the heck is wrong with me?” Or maybe you woke up the next morning and maybe had too much to drink or overate and you ask yourself “What is my freaking problem?” “I know better. Why can’t I do better? Maybe there’s just something wrong with me. I just wish I could get over this.” I know I’ve certainly been there. Here’s the problem. That kind of thinking is hurting you. It’s hold

Jul 19,2023 33:41

41. Stop Waiting To Feel Good

Have you ever felt like there was more inside you that you have to give? Like maybe you’re not maxing out your potential? Or even scratching the surface? So often we wait until we lose the weight in order to go for that thing or to put ourselves out there in a scary way. Today, we’re gonna get deep. We’re going to talk about purpose, meaning and the shining your glorious light the way you were made to.Ready to shine? Aw yeah. Let’s go! Learn more!www.confidentbody.coach/tipsYou Are A Miracle b

Jul 11,2023 30:53

42. When You Just Can’t Even

Have you ever experienced a time where you’ve been working really hard to make a change in your behavior but there comes a moment in the day or the week when you really DON’T want to have to think about it in the moment? It almost feels like something takes over inside you and there’s like this Jekyll and Hyde moment where part of you is like “Why are you eating right now? We’re not hungry? Are you sure you want to keep eating?” and the other part of you is like “Na-ah. I just can’t even, right

Jul 05,2023 18:13

43. Putting Yourself Last

Have you ever felt like, “I know I should work out, but I don’t have time.” or “I want to take time to meal plan but I get so busy and I run out of energy. Between the kids, my job, not to mention being a wife, I find it hard to carve out time for myself.” Listen, it is hard to find time these days. Life is BUSY. It’s even harder to make ourselves a priority in our own lives. I mean that feels kinda selfish. And there are so many other people that need a piece of our time and energy first. I’m

Jun 28,2023 24:42

44. Bonus episode_Weight Loss and Motherhood

Losing weight is hard enough. But when you’re a mom of young kids, it can seem like your whole life revolves around taking care of them and you come last. Whether it’s dealing with a postpartum body or how to navigate cooking healthy food when the kids just want chicken nuggets and cheeseburgers, trying to lose weight when you’re a mom of little ones can be tough. In today’s special bonus episode, I had the privilege of being interviewed by Jill Wright, host of the Grow Like A Mother podcast.

Jun 22,2023 28:02

45. Taking Ownership of Your Life Is Not Selfish - It’s SelfLESS - An Interview with Becky Sporrer

Have you ever had a moment when you’ve just had A DAY? You’re taking care of the kids and getting them where they need to be. You’re handling things at your job and juggling all the things. And then your spouse gives you a simple ask, like “Honey, can you get us more chicken next time you’re at the store.” And something in your brain just snaps.” It’s like no matter how much I do, there will always be more. I am never ….enough.” If that resonates, then I have got a treat for you. For the first

Jun 20,2023 59:00

46. How To Get Back On Track (Especially When You Want To Quit!)

Who hasn’t needed a restart or a reboot when your new habits slipped a little?And who hasn’t wondered “Why do I even bother?” when you’re kinda tired of diet and feeling like you want to quit?So in today’s episode, we talk about 2 specific reasons why it’s normal to want to quit (and of course what to do about those 2 things).And then we’ll address 3 specific steps for getting back on track and feeling motivated again. Ready? Let’s get after it! Learn more!www.confidentbody.coach/tipsYou Are A M

Jun 18,2023 23:04

47. Why Words Matter So Much Mini Episode

How you talk to yourself matter more than what's on your plate! Learn quick hacks for managing the mentality in your mind. Ready? Let’s get after it! Learn more!www.confidentbody.coach/tipsYou Are A Miracle book

Jun 17,2023 03:36

48. How To Handle A Snack Attack Mini Episode

Quick hacks for handling the snack monster.Ready? Let’s get after it! Learn more!www.confidentbody.coach/tipsYou Are A Miracle book

Jun 16,2023 03:07

49. Letting Food Go To Waste Mini Episode

Lots of us struggle to let food go to waste. Here's a different way to look at it to help you treat your body better than the trash can. Ready? Let’s get after it! Learn more!www.confidentbody.coach/tipsYou Are A Miracle book

Jun 15,2023 04:48

50. Why The Order In Which You Eat Your Food Matters Mini Episode

What you eat first makes a difference in how the food impacts your body and ultimately helps you lose weight. Learn how to eat food in the order that makes weight loss easier. Ready? Let’s get after it! Learn more!www.confidentbody.coach/tipsYou Are A Miracle book

Jun 14,2023 05:39

51. 4 Tips To Make Healthy Food Fit Your Life Instead of the Other Way Around

Let’s face it, sometimes it can be really hard to make healthy food work with your life as it is.You’ve got a busy schedule. The family has their favorite foods they may not be the healthiest.Sometimes, you just feel like pizza.Unhealthy food is super easy, and healthy food take work.So today we’re talking about:4 specific reason why it's not your fault that you may have found it hard to fit healthy food into your life.And 4 focused tips to make it easier for you to fit healthy food into the lif

Jun 13,2023 23:34

52. Why Eat From A Smaller Plate Mini Episode

I did a series of bonus videos for a wellness challenge recently and I wanted to share them with you too! Today's mini episode talks about how eating from a smaller plate is a small thing that can make a big difference and make it painless to manage your portions. Ready? Let’s get after it! Learn more!www.confidentbody.coach/tipsYou Are A Miracle book

Jun 12,2023 02:18

53. The 1 Habit That Makes Weight Loss Easier Mini Episode

They say that 10% of the effort creates 90% of the results. What's true in business is true in weight loss too. Check out this episode to learn the one habit that can make all your other efforts so much easier. Ready? Let’s get after it! Learn more!www.confidentbody.coach/tipsYou Are A Miracle book

Jun 11,2023 06:37

54. How To Handle Weekends Mini Episode

In the mini episode we're talking about some quick tips to make weekends easier so they don't wreck all the hard work you did from Monday to Friday. Ready? Let’s get after it! Learn more!www.confidentbody.coach/tipsYou Are A Miracle book

Jun 09,2023 04:35

55. Portion Control Hacks Mini Episode

Today we cover some quick, easy strategies to make portion control straight forward and painless. Ready? Let’s get after it! Learn more!www.confidentbody.coach/tipsYou Are A Miracle book

Jun 08,2023 04:14

56. The 4 Step Formula To Finally Make Habits Stick

It can be really tough to get a new habit going and more importantly, to KEEP a new habit going. Today, we talk aboutWhy it’s hard to keep doing a new habitAnd 4 specific steps to implement so that you can hack the habit building process and finally find the formula that helps you to not only start a new healthy habit, but keep doing over time until it becomes part of who you are.Ready? Let’s get to it! Learn more!www.confidentbody.coach/tipsYou Are A Miracle book

Jun 07,2023 22:26

57. What To Do When It Feels Like Nothing Is Working

Have you ever stepped on the scale and it went up instead of down? And you just feel so defeated. And you brain begins to wonder, am I ever going to lose weight? Am I destined to be at this weight, this size, or more forever? If feels like no matter what I do, it’s just not working. Today we’re talking about the feeling of defeat. When you feel like it’s not working. Of course, it’s natural for your brain to do that bt it’s not helpful. So we’re going to talk instead about all the ways that invi

May 31,2023 28:39

58. Falling Off The Wagon

Have you ever had a day where you started off great? You had a nice healthy breakfast. Things are going well through lunch. Then in the afternoon you have a few pretzels and realize that puts you over your calories for the day. Suddenly you’re thinking, “Ugh. I had three pretzel sticks instead of two, and that put me twenty-three calories over my budget. The heck with it. I really wanted potato chips anyway. And while I’m at it (since I’ve already blown it), I might as well have three cupcakes,

May 24,2023 25:48

59. How To Handle Travel

Whohoo! Summer is on its way. Yaasssss. It’s a time to maybe slow down a little, the kids are out of school. Which means schedules are a little less routine and hopefully maybe there’s a family trip or two it there too. Which is great! And can also be a minefield is you’re trying to lose weight. So today we’re talking about TRAVEL. Travel doesn’t have to be a disaster nor does it need to set you back and undo all the progress you’ve made. But it does take some intentional thought. So let’s di

May 22,2023 24:02

60. I Don’t Want To Let Food Go To Waste

Have you ever finished the box of crackers or the package of cookies, just to get it out of the house? Have you ever eaten your kids’ leftovers because you don’t want to let the food go to waste? Or maybe you’ve looked at something leftover in the fridge and thought, “Well I might as well eat this because no one else in the family will.” Not letting food “go to waste” can be one of the toughest, most deeply ingrained roadblocks that we face. There are lots of reasons why that belief is so deepl

May 17,2023 28:50

61. Why We Go Back on Our Promises To Ourselves

Have you ever been trying to change a habit like eat less sugar or drink less wine and you’ve got yourself a nice plan thinking “Today I will NOT have sugar. I will be strong.” And then somewhere along the way your brain sneaks in a thought like, “some chocolate would be really great right now.” or “I just want something sweet” or maybe it’s even that the sugar is there in front of you like in the candy bowl at the office, and you feel like you’re mentally holding on by your fingernails. You t

May 10,2023 28:47

62. What To Do When You Feel Food Guilt

Do you ever feel guilty when you eat a certain type of food? Do you think of certain categories of food as “good” or “bad”? When was the last time you ate a cookie or a piece of cake without feeling guilty? Today we’re going to talk about food labeling. That's what we’re doing when we say “I was bad last night.” or when we say “sugar is bad” or “I’ve been good all week.” We’re going to talk about: How we’re programmed to think that wayHow that kind of thinking is actually holding you back. An

May 03,2023 19:27

63. I want to NOT want it

Have you ever had a specific food that just feels like it has a little more power over you than you do over it? Like there are some foods that you can just take it or leave but there are others that you’re like “you’ll have to pry it from my cold dead fingers.” And yet on the inside, you’re maybe a teensy bit scared that this food is more in control of you than you are of it? Today we’re going to talk about what to do when you get to a place where just want to NOT want it. And how to take baby s

Feb 21,2024 20:15

64. How To Overcome The Secret Thing That’s Holding You Back

Today we’re gonna get deep. A lot of times when we want to lose weight, there are the normal reasons - feel better, healthier, fit into clothes, confident, etc. But sometimes we run into roadblocks on the way there. And if you’re just following a diet plan, it’s hard to uncover what’s slowing you down. In my work with clients, the more we work together, we often find that beneath the surface there is a limiting belief holding them back. In the secret recesses of our brain there might be a voice

Apr 19,2023 23:54

65. Bonus Episode - Why Can’t It Be Both?

Why does losing weight have to come from a place of dissatisfaction? Why can’t we love our bodies and lose weight too? In today’s special bonus episode, I had the privilege of being interviewed by Sonja Janisse, founder and CEO at Fresh Approach Fitness. Sony has such a special kind of energy that is just so magnetic and infectious. Sonya made it so easy. I felt like I was talking to an old friend because we were so on the same wavelength. This conversation focuses on the idea of why can’t we

Apr 15,2023 01:07:11

66. How To Stop Beating Yourself Up (and Why It Is THE Key To Weight Loss)

Have you ever heard yourself say “I tend to be pretty hard on myself.” or “I can be a bit of a perfectionist.” or maybe you hear yourself say “I beat myself up when I blow it.” Today we’re talking about how that kind of thinking actually holds you back and LITERALLY leads to worse results. Plus what to do instead so that you can actually move towards the results you’re looking for. Ready to get after it? Let’s get to it! Learn more!www.confidentbody.coach/tipsYou Are A Miracle book

Apr 12,2023 30:15

67. What To Do When You Think ”This Will Never Work”

How many times have you looked in the mirror and thought “I look fat in these pants.” or “I can’t wear sleeveless shirts because of the chicken wings on my arms.” Thanks to movies, magazines, society and of course, social media, we have these expectations of how we should be or how we should look and when we don’t measure up, we beat ourselves up. That can be rough because now you find yourself in a constant battle with the person you spend the most time with - yourself. **The story you tell

Apr 05,2023 24:34

68. The 5 Step Process To Recover From an Overeat

Have you ever had a day where you’ve been on a roll, doing well for a little while. And then inexplicably, you find yourself going off the rails? Maybe you’re at an event and the cookie plate is just right THERE in front of you. Or maybe it’s 3:47pm and the kids snacks just look good and then you find yourself going back for 2nd, 3rd, or 4th serving. And even while you’re eating you’re thinking “I know I should stop.” but weirdly you don’t And then later you feel like “Why did I do that? What

Mar 29,2023 22:33

69. 4 Tips To Make Habit Change Easier

How many times have you tried a New Year’s cleanse or a 30 day strict diet to kick start things? Maybe you stuck to the plan, maybe not. But over time, whatever changes you may have seen during that intense time frame didn’t stick. And that can make you feel like you’re starting over again every time and ends up leading to the yo-yo cycle of down and then back up the scale. Today we’re gonna talk about: Why it’s normal to feel drawn in by those programs that promise big change in a short amou

Mar 22,2023 24:39

70. 3 Hacks to Feel More Love For Your Body Today

Have you ever looked at an old photo of yourself and thought “Wow, I look so skinny in that picture! I’d be happy to weigh what I weighed then!” …and yet you remember when that picture was taken. You felt self conscious then. You wanted to lose weight then. You were thinking THEN … “I’ll be happy when I’m X weight or when I lose 10 lbs.” How much of our lives do we spend living for “when”? Chasing that horizon of happiness that happens at some imaginary “when”? Today we’re going to talk abou

Mar 15,2023 19:04

71. What to do when your clothes don’t feel right

How many times have you walked through your day constantly reminding yourself “Ugh these pants are too tight. I need to lose weight.” It can be just THE WORST when your clothes remind you all the time that you’re not at the size you want to be. But those negative feelings accumulate throughout the day and you end up trying to muscle your way down the scale with willpower and chastising yourself. And that doesn’t feel very good. Nor does it work long term. Today we’re gonna talk about a diffe

Mar 08,2023 18:59

72. 4 Strategies To Make Weekends Your Weight Loss Friend

Do you ever feel like you did great all week, from Monday till about 5:27 pm on Friday and then you end up undoing all your hard work over the course of the weekend? How should it be possible that just 2 days of being less strict can override 5 days of awesome? It’s so frustrating! Today we’re going to talk about… Why we tend to blow our progress on the weekends, What’s going on in your brain when that happens, And 4 specific strategies to break you out of that up-down weekend cycle. I’m so ex

Mar 01,2023 21:38

73. The 5 Step Process That Is THE Skill of Weight Loss

Have you ever tried a 30 day challenge or a 90 fitness program and felt really motivated at the start, but sorta secretly worried in your heart that you weren’t sure you could keep it up the whole 30 days or 90 days? We tend to do that with weight loss and particularly with diets. We start off strong and feel super motivated! But there’s this fear in the back of your mind that says… “What if I can’t keep this up? What happens when my motivation wanes?” Today we’re going to talk about that fea

Feb 22,2023 20:30

74. The 7 Most Common Self Sabotaging Thoughts (Self Sabotage Part 3)

In the last 2 episodes, we’ve talked about What self-sabotage isWhy it happensHow if you’re human, it’s normal to self-sabotageAnd the 3 step process to bust through self-sabotaging thoughts and behavior. And there are 7 categories of common thoughts that lead to self-sabotage. Be aware of these common traps and learn how to avoid them. Falling off the wagonFood labeling“I don’t want to let food go to waste”WorryComparisonVanityPermission If you’ve ever struggled with any of the 7 common catego

Feb 15,2023 33:49

75. The 3 Step Solution For Self Sabotage (Self Sabotage Part 2)

Self-sabotage happens to EVERYONE. If you have a human brain, you have the capacity for self sabotage. In this episode we talk about the 3 step process you can use to take those old self-sabotaging thoughts and make them work to your advantage. We also talk about 5 specific “SNEAKY SABOTAGERS”: sneaky thoughts that can derail your progress and how to turn them around so they don’t trip you up. Ready? Let’s get to it. Learn more!www.confidentbody.coachYou Are A Miracle book

Feb 08,2023 31:07

76. 4 Reasons Why We Self Sabotage (Self-Sabotage Part 1)

Have you ever tried to lose weight and and began to see some success and you’re like “I’ve got this!” But then something strange happened on your way down the scale. Maybe subtly, maybe suddenly, but definitely inexplicably, you stopped doing the behaviors that helped you have some of that success in the first place. And you’re like “Why am I sabotaging myself?” In this episode, we’re going to talk about: What self sabotage is, Why it happens, How it’s completely normal, And then we’ll get a

Feb 01,2023 27:29

77. Solutions For When You Feel Like Giving Up

Have you ever tried to lose weight - maybe been on a diet or a specific program - and you’re working really hard. Maybe you had some success the first few weeks, but things tapered off and you’re FEELING FRUSTRATED and you want to quit? Today we’re going to talk about: Why that happens How it’s NORMAL that it happens And the 5 things you can do to help yourself move past that feeling.If you’re ready to get over giving up, this episode is for you!Learn more!www.confidentbody.coachYou Are A Miracl

Jan 25,2023 25:35

78. The One Habit The Makes Weight Loss Easier

If I could only ever give you 2 pieces of advice on how to make weight loss sustainable, this episode covers the first one: meal planning. (The other would be that how you talk to yourself is more important than what’s on your plate, but that’s a different podcast.) Today’s episode is packed! We’re going to talk about: Why meal planning makes weight loss so much easier, Bust through some of the common roadblocks to meal planning like, “I don’t have time” or “I just like to go with what I feel

Jan 18,2023 20:33

79. What an old picture of you can teach you about feeling great today

Have you ever looked at an old picture of yourself and thought how good you looked? You think, "I’d love to have that body now!" But you remember when it was taken and the thoughts in your mind at that time weren’t happy then either.You're not alone! So many folks feel the same way. Today we're talking about why that happens and how it's not your fault. Plus 3 specific action steps for how to feel great NOW. Learn more!www.confidentbody.coachYou Are A Miracle book

Jan 11,2023 27:34

80. “Help! The scale went up for no reason!”

Have you ever had a day where you stepped up to the scale expecting to see a happy number (because you know you’ve been doing all the right things.) Then inexplicably, that number is NOT a happy number. You think “How can this be happening? And then the rest of your day you walk around with a cloud of unhappy thoughts following you. Today we’re going to talk about the SCALE. -> How it gets in our heads and why.-> Plus 3 different perspectives to help you approach the scale in a way that helps YO

Jan 04,2023 22:53

81. 3 Tips To Start Seeing Progress Today

It’s natural to want to see progress. It's part of our human nature. That’s why weight loss can be so hard because it takes time and patience.In this episode we cover: 1) How to look at progress differently. 2) How to create simple action steps to make it easy to get started. 3) And the one type of food that makes an outside impact on your weight loss efforts. Learn more!www.confidentbody.coachYou Are A Miracle book

Dec 17,2022 20:02

82. 3 Reasons Why It’s Not Your Fault That the Diet Didn’t Work

You are not broken. Diets go against the grain of how our brains are wired. The diet mentality keeps us stuck in self sabotaging thinking. In addition, we make it harder for ourselves by thinking "I'll be happy when I lose weight" versus "I choose to be happy WHILE I lose weight. Instead, think of weight loss like nurturing a garden rather than running a race towards a finish line. Learn more!www.confidentbody.coachYou Are A Miracle book

Dec 17,2022 13:37

83. The Confident Body Podcast Trailer

Stop feeling like you are the problem and start working WITH the natural wiring of your brain to lose weight. This podcast helps you see yourself and your body as a miracle so you can stop waiting to lose weight in order to participate in life.If you want to look in the mirror and see what’s RIGHT about you…Learn solutions that are easy and fit your busy life…Find out how to train your brain for weight loss…and love yourself and your body all the way down the scale, then let’s go.lizzie@confide

Nov 27,2022 04:04

THE CONFIDENT BODY PODCAST - Brain-based strategies and self-compassion practices to unlock your ful

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