Done with Dieting Episode #45: Bare Minimums

Why sometimes do we need to live in the “Good Enough?” I am a huge fan of doing the minimum effective dose. Who wants to spend more time in the gym & not get results? The minimum effective dose answers the question: What’s the least amount of work that I need to do & still feel like I’m moving forward?  Yes, this approach might take longer than, let’s say if I did things “perfectly”, but more often than not, when we try to be ‘perfect’ we can’t sustain it for very long, and then we go off the plan because we feel like we’ve failed. What many folks feel like they need, is rules – just tell me what to do so that I can (fill in the blank): be healthy, lose weight, stop these cravings, get off my meds, sleep through the night, or make my joints stop hurting. Read More . . .

Done with Dieting Episode #44: Self-Doubt

Overthinking it? Get rid of the inner critic that’s telling you that you can’t. Self-doubt shows up in us in a few different ways. Second-guessing ourselves, over-thinking a problem, or imposter syndrome. Through the years, what I’ve learned is that self-doubt shows up when I’m on the edge of my comfort zone – and typically when I’m in a situation where I’m trying to improve or grow. In these situations, self-doubt is normal. We all experience it. What determines whether we grow or shrink is whether we listen to it, believe it, and allow it to influence our behavior. The more we do, the smaller our life gets. The less we listen – yes, of course, it’s scary, but – the more comfortable we get ignoring it, and the fuller our life becomes as a result. What you’ll Learn from this Episode What self-doubt sounds like in our heads, and Read More . . .

Done with Dieting Episode #43: Amanda Ryan – Fear

Ever wonder why women are so obsessed with weight loss, where it isn’t something that men really struggle with? Why is that? Or feel resentful because you have to watch every single thing that goes into your mouth?  Ever have hyper-critical thoughts about what other people are thinking about you and/or your appearance? In today’s podcast, we’re going to dig into some of the messages that we’ve received as women including: What it means to be a woman What unconscious rules we feel like we have to abide by How feminism ties into body image and so much more! I am super excited to introduce you to Dr. Amanda Ryan-Fear – Women’s Leadership & Feminist Coach as we explore the reasons why so many women are dissatisfied with their bodies & pursue weight loss as the means that will help us feel better about them. Listen in as we approach Read More . . .

Done with Dieting Episode #42: Boundaries

Setting boundaries is easy. It’s enforcing them that can be challenging. And it may not make sense why we’re talking about boundaries when we’re talking about our health, especially in the context of our weight loss goals.  However, in the process of growing into the person who finds maintaining her weight effortless, establishing boundaries is a crucial skill so that other people’s needs and wants don’t get in the way of our success. We don’t think about boundaries when it comes to prioritizing our health, however, when we’re in the process of establishing our new behaviors, the tug of not wanting to disappoint others will be a strong deterrent. What we do next makes all the difference. What you’ll Learn from this Episode How to establish healthy boundaries without needing to control others behavior? Why thinking about boundaries is important if you want to be successful in your goals? Why Read More . . .

Done with Dieting Episode #41: Self-love with Renee Suzanne

Self-love is where dating and health intersect. If you want to be inspired by a woman’s story of how things were not going in the right direction, but how she was able to create the life of her dreams, you are going to want to tune into this interview with Dating Coach, Renee Suzanne. Renee is such an inspiration in grit, determination, and realizing that she deserved more than what she had been allowing herself. Even if you aren’t in the dating pool right now, it was even a surprise to me how much overlap there is when it comes to dating, weight loss, and self-care. This episode is a great example of how when we change our perspective around how when we change our perspective on an experience, it changes the experience and potentially helps us create the result that we’re looking for more quickly. About Renee Suzanne Renée Read More . . .

Done with Dieting Episode #40: Stages of Awareness

You can’t change what you don’t acknowledge. One of the widely accepted suggestions for changing habits is to do them slowly. Don’t make radical changes to what you’re currently doing – lean into – it so that you don’t create too much discomfort, get overwhelmed & quit. But far too often, we think we’re further along than we actually are, and in the process inadvertently bite off more than we can chew. Whenever we want to change a bad habit into a better one – what that requires is a certain level of paying attention – especially if the old habit is one that we do automatically. When we’re changing our behaviors, it’s easier for our brains to fall into the unconsciousness that automatically happens when we follow the habit loop. Changing our behavior requires paying attention and focus. So it’s super common if we default to old patterns that Read More . . .

Done with Dieting Episode #39: Abstinence versus Moderation

Learn how to manage shades of gray in a world where only black & white exist. Lots of diets talk about completely eliminating certain foods from your diet. And these techniques work for a while – until they don’t. And when we really think about it, unless we have a food intolerance, do we really see ourselves wanting to give up entire food groups forever?  No – of course not. So, how do we straddle the line between all or nothing to the very gray area of how to have some without diving into “too much?” Listen in on this episode and start the process of getting out of all or nothing thinking and establishing the self-trust that it takes to learn how to moderate for yourself. What you’ll Learn from this Episode How completely eliminating a habit is easier than doing it some of the time? Why learning how Read More . . .

Done with Dieting Episode #38: Stages of Change

The process of creating a habit takes more than 21 days &  is way more complex than we think Whenever we want to create a new habit, we THINK that it’s just as easy as knowing what to do & doing it.  In fact, there’s a myth out there that all we have to do to change our behavior is do the thing for 21 days & we’re fixed! LOL! Anyone who has tried to quit smoking, start exercising or decided that they’re going to quit junk food knows that the 21-day thing is a bunch of bunk. The truth is that creating new behaviors (or quitting established ones) is a lot more complex than we realize. In fact, there are 6 stages of change. AND we move through them fluidly. Not linearly – meaning that we will revert back to a previous stage or stages & that’s totally normal. Read More . . .

Done with Dieting Episode #37: Belonging With Emily Gough

In a world where we’re connected more than ever, why do we feel more disconnected? We are more hyper-connected than ever. Yet, many of us report feeling lonelier than we did before we had social media & all these different ways we had to connect with each other. In this episode, you’ll learn the different aspects of belonging and connection – how they relate to trust, vulnerability, authenticity, and self. If you want more connections in your relationships, you won’t want to miss this episode. Emily Gough Bio: Emily Gough is a human connection & transformational coach, speaker, mental health advocate, and host of the top 200 Room to Grow™ podcasts. With years of coaching experience, connection & compassion as superpowers, and a tendency to bring a sense of humor to tough topics, Emily’s warm, genuine, down-to-earth, and direct approach encompasses the full mind/body and will give you the guidance, Read More . . .

Done with Dieting Episode 36: Managing Menopause

Menopause is no joke. But there are things that you can do to manage your symptoms. Menopause is something that ½ of our population will go through, is going through, or has gone through that no one is talking about. And because we’re not talking about it, many of us feel like we need to ‘put up or shut up’ – that there isn’t a lot that we can do to manage the symptoms of our changing bodies. But there are lots of things that we can do to manage our symptoms: insomnia, night sweats or hot flashes, cravings, energy dips, brain fog, and that extra weight that magically appears around our mid-section. And it really doesn’t have to be difficult. Tune in to this episode to learn a few tips & techniques that you can use to manage your symptoms & feel like yourself again. What you’ll Learn from Read More . . .