Total Health by Elizabeth

Life & Weight Loss Coach - Learn Simple Sustainable Skills that Reap Great Rewards.
Total Health by Elizabeth
Total Health by Elizabeth16 hours ago
Did you overdo it this weekend?

Did you get on the scale this morning & Freak the Eff Out?!?

It’s okay. I got you.

First: Breathe.

Second: I need you to hear me on this - It is IMPOSSIBLE for you to have gained 5 lbs of fat or more in a weekend.

Third: Listen to episode 25 of the Done with Dieting Podcast: How did I Gain 5 lbs over the weekend?!?

AND if you like it & want more, you can check out episode 14: The Truth About Carbs by clicking this link:
Total Health by Elizabeth
Total Health by Elizabeth3 days ago
On an upcoming podcast episode, I want to answer listener questions. Because one thing I’ve learned over the years is that if one person has a question or is unclear about something, someone else has the question or problem too!

What do you want to know?

Do you want to know something health related?
- What’s the best time to exercise?
- What is the easiest way to be consistent with exercise?
- What to do when you just don’t feel like eating the healthier option?
- How to plan meals that you want to eat?
- How many calories should you eat?

Do you want to know about my journey?
- What’s my diet look like these days?
- What’s my exercise routine look like?
- What’s my current health struggle?

Or it could be something totally personal
- What is it like to live in Mexico?
- What do I miss about living in the states?
- What’s the weirdest job I ever had?

OR Maybe there’s something that I mentioned on a previous episode that you want clarification on. The sky’s the limit. Ask me anything.

Send me a DM or comment!

Thank you!!

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Total Health by Elizabeth
Total Health by Elizabeth
Total Health by Elizabeth3 days ago
I think there’s a nuanced difference between “perfect is the enemy of good enough” and “it’s not just good, it’s good enough.”


No one wants to be mediocre. Right?

We want to be exceptional.

However exceptional and perfect are NOT the same. When I think about being exceptional, I know that I’m going to piss people off - because I expect more from everyone around me. And when we want to put out exceptional work, it elevates the playing field.

Just because something is exceptional, doesn’t mean that it can’t be improved upon.

Versus perfection.

When I think about perfection, I take it all on myself. I assume all responsibility & don’t ask enough of others because I’m trying to control how others perceive me. Wanting to put something perfect out into the world is totally up for interpretation. Who is to say what is perfect?

Your perfect and my perfect may be different (and becomes personal) where exceptional isn’t personal and becomes objective.

One of the biggest problems with perfect is that it’s not a sustainable state.

We can not sustain a perfect track record forever.

You want to know what’s for sure not possible? Perfectly executing our newly cultivated health and fitness habits through the holidays.

That’s why I teach my clients about bare minimums.

Bare minimums are the center lane on a highway that has traditionally only had two lanes: On the wagon & off the wagon.

Will bare minimums get you to your goal? Maybe not.

But maybe. You’d be surprised at how far you can get by 1/2 @ssing your goals.

If you missed this week’s Done with Dieting Podcast- episode 45 Bare Minimums - you can use this strategy to keep your commitment to your health this holiday season. Listen in wherever you catch podcasts or on the web by clicking this link:
Total Health by Elizabeth
Total Health by Elizabeth4 days ago
I have 15 years of experience working with adults on losing weight, getting fitter, feeling better, & generally improving their health.

That means that I have 15 holiday seasons' experience in what works & what doesn’t work when it comes to not needing a do-over to come January.

Two things tend to happen. Either:
1) we white-knuckle it the entire holiday season - beating ourselves up for any holiday treat we have- and therefore generally not enjoying the season.
2) going all in, eating all the fruitcake & drinking all the egg nog; and basically giving up on even trying to maintain any level of self-care that we’ve worked so hard to establish.

See - the thing is that in neither of these scenarios, do we practice self-care.

In one, we’re super strict. On the other, we have no boundaries.

The first is over-control. The second is out-of-control.

If there’s one thing that will help us to not feel like we need a detox in January, it’s balance: practicing self-care.

Doing what will make us feel good tomorrow & the next day over what will taste good at the moment. Taking care of the future version of ourselves. What does she need?

Sometimes it's the broccoli, but sometimes it’s the cookies.

And being able to tell the difference is what will help you to achieve long-lasting success.
Total Health by Elizabeth
Total Health by Elizabeth5 days ago
Happy Thanksgiving!🍁🦃🍽

Over the years, giving thanks and having gratitude have really shifted for me. There was a time when I felt like my gratitude practice was very forced. The things that I was grateful for were material & unimportant in the overall context of life & my purpose on this earth.

But when we can look at gratitude and Thanksgiving day from a different lens, we can shift what having a gratitude practice means.*

I’d like to invite you today to truly become aware of how much abundance you have - especially when it comes to food. When we notice that food is literally everywhere & we can pretty much have whatever we want whenever we want it, that can be a huge turning point in our relationship with food.

And when you realize that food is plentiful, you’ll realize that you don’t have to eat it all. There’s more where that came from.

Have an amazing holiday!

* If you’d like a different perspective on creating a gratitude practice, listen to episode 16 of the Done with Dieting Podcast: Want to be Happier?
Total Health by Elizabeth
Total Health by Elizabeth6 days ago
My Pre-Holiday Reminder: If it doesn’t taste good, stop eating it. It WILL NOT taste better if you keep eating.

We think that. Don’t we? Especially with foods that LOOK good, or that we used to like: foods that have sentimental value.

It’s almost like our brain is saying to us, “this SHOULD taste better.” And so we keep eating - chasing that ‘should’ that ISN’T.

And so then what happens, is that we feel unsatisfied with the tastiness that we expected, and we go searching for it - either through eating more of the same thing, or switching to something else to give us that dopamine hit that we didn’t get.

Just stop.

Recognize that this is what is happening & give yourself permission to be disappointed.

When we change our relationship with food, the food doesn’t give us the dopamine hit that it used to give us because we get bigger dopamine hits in the areas of our life that really matter: connection, our relationships, purpose, belonging, and true gratitude.


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