Understanding Midlife Weight Gain: Causes and Solutions

Struggling with midlife weight gain? You’re not alone. Many women in their 40s to 60s face this challenge, but it doesn’t have to be a losing battle. In this post, we explore the common causes of weight gain during menopause, debunk myths, and offer practical, holistic solutions. Learn how balanced nutrition, enjoyable exercise, stress management, and better sleep can help you regain control of your health. Plus, download our free guide, ‘8 Basic Habits that Healthy People Do,’ to kickstart your journey to a healthier, happier you. Read More . . .

Total Health in Midlife Episode #162: Why I Don’t Log My Food

I remember the exact moment when I realized that my food diary had become my prison. Every calorie counted, every nutrient tracked, I was trapped in a relentless cycle where my self-worth hinged on my meal choices.  Welcome to a heartfelt episode of the Total Health in Midlife podcast, where I take you through my transformative journey from the meticulous world of food logging to the liberating practice of intuitive eating. Together, we’ll explore how to break free from the shackles of the food diary and learn to trust our body’s natural cues to lead us toward a healthier, more joy-filled way of eating. Throughout the episode, I dive into the hidden dangers of food logging perfectionism, weaving in stories of individuals like my client Jerry, whose struggle with habit tracking brought light to the necessity of self-compassion in our eating journey.  We’ll discuss the power of adopting a beginner’s Read More . . .

Done with Dieting Episode #100: Letters To My Future Selves

A phrase that has been popping up for me recently has been, “Who you are becoming is far more important than what you are doing. And yet, it’s what you are doing that is shaping who you are becoming.” You can’t change your past. However, you can actively shape who you desire to be. Your past experiences do not determine what you can accomplish in life moving forward. We can change who we are becoming – and chart out a future that we want instead of letting the choices of the day determine our future. In this super vulnerable episode, I’ve started a project where I’m publicly stating my goals for the next 6 months, 1 year, 2 years, 3 years, 5 years, and 10 years – and then as those milestones come to pass, I’ll reflect on how things have changed, what I learned, and who I had to Read More . . .

Done with Dieting Episode #66: Why You Might Not Want to Lose Weight

Is it the weight? Or the habits that we do to lose weight? We’re told all the time – to lose weight and our risk of health-related disease will go down. I’m guilty of this as well. My health journey started as a way of trying to avoid following in my mother’s footsteps and getting breast cancer. But the data is misleading. Because we know that losing weight on a fad diet or losing weight in an unhealthy way will NOT produce the increased health benefit that we desire. So then is it the good habits that we adopt that produce the increased health benefit? Or the result, i.e.: the weight loss? What you’ll Learn from this Episode How to uncover the reasons behind wanting to lose weight and what other steps you may want to take to in preparation for the weight loss. Why simply losing weight will not Read More . . .

Done with Dieting Episode #57: Women’s Hormones & Weight Loss with Jade Teta

How to work with your body in menopause and perimenopause instead of against it. If you’re a woman in midlife, it can feel frustrating when your habits haven’t changed, yet your body does. All of the things that we used to do to feel good in our bodies no longer work. As our bodies change to move out of the childbearing years, the habits and behaviors that we do to stay healthy have to change too. As we move out of childbearing years, our body’s hormones shift to support the different needs of our body. As a result, we need to learn how to work WITH our body as opposed to against it. No one likes change. Changing the way we approach our healthy habits takes effort, organization, and planning. But the good news is that through the techniques that you’ll learn in this podcast, you’ll be able to adapt Read More . . .

Done with Dieting Episode #56: Advice to my Beginner Self

Want to know the secrets that I would tell myself – the version of me who was starting out on this journey? Of course, we can’t change our past. But if I were to go through my journey again, this is the advice that I’d share with my beginner self in order to save her a ton of money, mind-drama, and in turn, help her achieve her goal to success faster. Regardless of what journey you’re setting out on, wouldn’t it be valuable to talk to the version of yourself who has actually achieved the goal? What would she say to you? What advice would she give you so that you can get there faster and with fewer mistakes? In this podcast, I’m sharing the advice that I’d give to my beginner self. I want her to succeed. I want you to succeed, get there faster, and avoid the mistakes Read More . . .

Lose Weight Forever Replay

 Watch the Video to Discover How to Lose Weight Forever Click to play What You’ll learn in this videoIn this presentation, you’ll understand why everything that we’ve been taught about weight loss is wrong when it comes to weight loss for women in mid-life.The Secret to Losing Weight isn’t found in diets, meal plans, or exercise programs.There’s no one-sized fits all approach when it comes to losing weight and feeling good.Why diets and exercise programs don’t work for long term weight loss, but what does instead. The best thing I’ve gained from working with Elizabeth is confidence. She allowed me to realize that I am in control of me and my results. She gave me the tools I needed to succeed. I realized that healthy eating doesn’t have to be a “diet” and can actually be enjoyable. I am 100% happier and healthier after working with Elizabeth. Diana D.Former Client Read More . . .

How to Lose Weight Forever

How to Lose Weight ForeverWithout Giving Up Everything that Brings you Joy!Join Me! Learn how to simplify, & be successful! WEDNESDAY, september 29th8pm Et/ 7pm CT/ 5pm PT   2  4 Days :     0  2 Hours :     1  1 Minutes :     1  0 Seconds You missed out! Reserve your spot NOW! Weight Loss doesn’t have to be difficult. Losing Weight is hard!A we get older you can’t deny the fact that the techniques that we used as younger women just don’t work for us anymore! As a result, we feel like our desire to lose weight is a pipe dream, never to be fulfilled. Or Is it?Maybe it’s just that no one has told us that we need to pivot to meet the needs of our changing body – and then how to do that. Does it have to be?My experience with 100’s of women proves that weight loss is not only possible, Read More . . .

Done with Dieting Episode #28: How Accountability Helps Weight Loss

In episode 28 of the Done with Dieting Podcast, I’m talking all about accountability; specifically, the difference between internal and external accountability – Gretchen Rubin differentiates Upholders from Obligers in her book, The Four Tendencies. As women, we’re socialized to put other people’s wants and needs before our own. So of course it makes sense that most of us can keep commitments to others, but not ourselves. But this quality is changeable. I know because *I* used to not be able to keep commitments to myself. But now I can. And if we ever want to be able to ‘get consistent’, or ‘be disciplined’, putting ourselves and our needs on the list of priorities, is a MUST. What You’ll Learn from this Episode Listen to the Full Episode: Featured on the Show: Full Episode Transcript: You are listening to the Done with Dieting Podcast Episode number 28. Hi, I’m Elizabeth Read More . . .

Done with Dieting Episode #22: The Power of Visualization in Weight Loss

Do you use the power of visualization when it comes to achieving your goals? If you’re not, you’re missing out. I’ve talked about visualization on the podcast before, in a few techniques that I use within my coaching practice, but on episode 22 of the Done with DIeting Podcast, we’re talking about the power that visualization has to create your results: Visualizing what’s going to happen BEFORE it even happens. See, we often use our past experiences to determine if we’re capable of doing something in the future. (Example: I’ve made rice before, so I’m relatively confident that I can make risotto.)  Because weight loss will often take several attempts before we are successful. We often use those past attempts as evidence that weight loss isn’t meant for us. When your confidence and belief that you can be successful in your goal are low, having a vision can help you Read More . . .

Done with Dieting Episode #15: When other people lose weight

It’s hard not to feel like something is wrong with us when we try so hard to lose weight and it seems like everyone around us is having massive success. Sometimes we feel jealous, petty, and downright resentful. We want to be the supportive friend, but far too often when other people around us are having success in getting consistent with their exercise habits, discovering great new ways of preparing vegetables, or are completely beaming because they feel like they’ve discovered their magic formula, what we really want to do is punch them in the nose. But we can’t do that.  In this episode of the Done with Dieting Podcast, learn the three (3) secrets that can turn that negative thought pattern around so that you can use other people’s success as motivation instead of deflating you. What You’ll Learn from this Episode Listen to the Full Episode: Featured on Read More . . .

20 Minute Weight Loss Workouts

Short Workouts for Busy People!Lose Weight in Just 20 Minutes a Day You don’t have to spend hours in the gym to see results. In fact, for many folks, the amount of time you spend exercising past 30 minutes, you get diminishing results! These workouts include Strength Training and Cardio to get you Done and Out the Door in Half The Time! Request Your Workouts What you’re Getting When you Sign Up The 20 Minute Weight Loss Workout Series is filled with short, intense, 20 minute workouts for busy people. There are tons of different workout formats to prevent boredom, and the workouts combine both strength training and cardio conditioning workouts at the same time so that you do more in less time!You’ll get results with as few as 2 workouts per week filled with challenging moves to strengthen your total body.SafeVideo Demonstrations Of ExercisesWritten Explanations With Cueing For Safe Execution Of ExercisesCustomizableMake Exercises Or Workouts More ChallengingScale Read More . . .

4 things I learned from logging my food & exercise

At some point along my weight loss journey, I realized that I wasn’t going achieve my goals and have them be life long habits if I was implementing radical and quick fix solutions. I needed to think about sustainable habits. What were those things that I could do and keep doing for years and years, and still be successful? AND if I was going to do something that wasn’t sustainable, I would acknowledge it, but if it could get me to a goal and then I could safely transition off of it, the technique would be worth a try. An example of this is food logging and wearable fitness trackers. In my guide, 7 Mistakes I made in my Fat-Loss Journey, one of the 7 mistakes that I made was being too dependent on the calories in versus calories out approach. And that’s true. I used my fitness trackers and Read More . . .

Easy Weight Loss Webinar

How to Lose Weight Forever with the least amount of effort!Weight Loss doesn’t have to be complicated. Join me. Learn how to simplify, & be successful!This Webinar has passed,but you can still get the Replay Sign Up NOW! Losing Weight is hard!Or is it?Does it have to be?In this Super-Informational Webinar, you’ll learn 3 easy-to-apply tips that I guarantee will bring you success towards your weight loss goals!You’ll Learn:  1. How cutting out “bad” foods is a huge mistake & what to do instead.  2. How to stay motivated even when you’re not seeing results.  3. How to lose weight without having to do tedious things like logging your food.  4. The ONE THING that will ruin your success & how to avoid it. This Webinar has passed, but you can still get the Replay SIGN ME UP! Sign Up About your HostElizabeth ShermanLife & Weight Loss CoachHi There! I’m Elizabeth! I’ve been Read More . . .

Does my 2 mile walk still count if I walked all the way to breakfast tacos?

I saw this post on Facebook the other day, and it gave me pause. It brought me back to a mindset that I had for, most of my dieting career. I remember when I believed that I had to earn my food. I had these rules around when I could and couldn’t eat. I could eat if and only if I knew that I could create enough of a calorie deficit by the end of the day to ‘work it off’. ‘It’ being the food that my body needed to live. Maybe it’s the calories in versus calories out approach, but diet and exercise are inextricably linked. And so it’s not a stretch to see how I could  easily get caught in the trap of having to earn my calories – especially around the holidays when there are no shortage of memes that get passed around about how much you need to exercise to Read More . . .

What do elephants and cancer have to do with my fat-loss journey?

In thinking about how the cancer had destroyed my mom’s body, it occurred to me that in order to avoid this disease, I needed to prepare my body so that it would be able to fight off any disease that it might encounter. Not only did I need to get down to a healthy weight, but I also needed to eat better quality of foods, become active, and well, become a responsible adult. Read More . . .

3 Tips for Eating & Weight Loss

Part 1 in the Runtex University Bucky & Bob Speaking Series My husband tells me that I eat more food than anyone that he knows. He’s probably right. I can eat large volume of food. I also remember as a kid going to an ice cream parlor with my sister. After I finished mine, I finished hers too. She looked at me & stated "Your stomach is a bottomless pit." Looking back, it’s really not a mystery to me that I ended up overweight, but also that I’ve devised a few really good strategies for being able to eat, not depriving myself & still being able to maintain my smaller size. 1) Don’t Drink Your Calories Have you seen the calorie counts on some of the Starbucks coffee drinks? A Venti Double Chocolaty Chip Frappuccino® Blended Crème has 670 Calories! That’s about a third of my calorie budget! Plus, in Read More . . .

Done with Dieting Episode #123: How People Pleasing Impacts Your Health

In this episode, I dive deep into the concept of people-pleasing and its impact on our health and well-being. I explore the challenges faced by women in saying no and how this behavior stems from avoiding conflict and the need to control others’ emotional responses. Throughout the episode, I share personal experiences with people pleasing and how it can manifest in various aspects of life. I also discuss the importance of setting boundaries, practicing self-compassion, and seeking coaching and support to overcome this tendency. Join me as I break down the effects of people pleasing and the importance of prioritizing our own needs over accommodating others, especially for women in midlife. Don’t forget to prioritize your well-being and have an amazing week! Chapter Summaries: Exploring People Pleasing (0:00:07) People pleasing is the tendency to prioritize other people’s needs and desires over our own, often at the cost of our well-being. Read More . . .

Done with Dieting BONUS Episode: Feel Good Sisterhood Announcement

The Feel Good Sisterhood is a small group coaching program for women who want to lose weight but are done with dieting. The program takes all of my teachings, tools, and resources from my 1:1 coaching & puts them together in a sequential format. We will be addressing diet, physical activity, and other topics as they pertain to caring for ourselves and the person we desire to be in the future. The program will have 3 different aspects: weekly coaching calls, a community space for support and accountability between calls, as well as weekly teachings and resources to support your goals. Learn More about the Feel Good Sisterhood at https://elizabethsherman.com/groupcoaching Listen to the Full Episode: Featured on the Show: Full Episode Transcript: Hey everyone, welcome to today’s episode. So, I wanted to create a short episode about the feel good sisterhood because the program will be open for enrollment soon. Read More . . .

Done with Dieting Episode #7: What’s it mean to Listen to your Body

We’re told that we should listen to our body. What does that even mean? Nobody ever taught me that. Was I missing from school that day?  When I was on my quest to get my eating and desire for sweets under control, I was always amazed at people who could eat just one cookie. And so when I started talking to them about their eating habits, I learned that they paid attention to how food made them feel. It was something that I never thought about.  Sure! I knew when I was hungry & occasionally I knew when I had overeaten, but when I started actually paying attention to my body, I learned that my body gave me subtle cues  that were my body’s way of communicating with me about what it needed. Listening to your body is the first step in creating the awareness needed to decode the messages Read More . . .