Destination Begin: Recent Episodes
Kristen Smith
I’ve lost over 250 pounds and changed my life radically many times over. I’ll be detailing my life as a child in a religious cult, growing up as a fat kid, losing weight, bariatric surgery, fitness hacks, meal and life planning strategies and real life, tough love cheering you on to achieving your goals and aspirations. I don’t pet. I am silly. I am fun. And I am simply ordinary. Which means I am qualified to convince other ordinary folks how to do the extraordinary.
It's my birthday and I took an episode to reflect on my personal life this past year. The joys, lessons and goals for the next one.
I used to say I had Daddy Issues. Now I see it differently. My perspective changed my relationship with my past and deepened the love and adoration I am capable of experiencing for my dad. A miracle is a change in perception. And miracles are possible every moment and in every memory. Enjoy a little learning about my dear dad with me and I hope you find some deeper love for your own daddy today.
SummaryIn this episode, Kristen talks about her recent retreat in Colorado and her experience with bench triggers. She shares how she dealt with the temptation to binge and the importance of identifying the underlying reasons for cravings. Kristen also discusses the power of pursuing dreams and the impact of the retreat on both herself and the participants. The conversation is a reflection on a retreat that Kristen organized and led. She describes the activities and experiences of the retreat, including a self-love workshop, yoga, hiking, and shared meals. Kristen also shares personal moments of vulnerability and growth, such as dealing with grief and learning about her own ego. She emphasizes the importance of self-care and the transformative power of retreat experiences. Kristen also mentions upcoming retreats in Costa Rica and Marco Island.Takeaways: Identify the underlying reasons for cravings and find alternative ways to fulfill those needs. Don't be afraid to pursue your dreams and bring them to life. Retreats and travel can be opportunities to meet new people, make emotional connections, and have transformative experiences. Loving and cherishing your own heart and soul brings peace and confidence. Taking time for yourself and engaging in activities that bring you joy and delight is important for self-care. Retreat experiences can be transformative and create lifelong memories. Self-care and self-love are essential for personal growth and well-being. Eating clean and nourishing foods can positively impact energy levels and mood. Vulnerability and apologizing for mistakes are important aspects of leadership. Retreats provide opportunities for connection, learning, and personal empowerment. Upcoming retreats in Costa Rica and Marco Island offer unique experiences focused on self-love and wellness.
My Tennessee vacation recap, a trip home to Minnesota and the takeaways from waiting too long to rest.
The contrast of the darkest moments from my past with the greatest joy of my reality to remind you that your life doesn't have to stay the same for one more day.
Ladies, this one is for you! No matter how old you are or are not, perimenopause and menopause are a fact of being a lady. In this episode I talk about weight gain during the time, what not to do in response and how you can best respond to support your health and wellness. You deserve to feel your best and be empowered to support your beautiful body.
Shirley is 8 years old and has an amazing personality - so much so that I wanted to let you all get to know her a bit. I met her 3 years ago when she came to boot camp with her mom and jumped in to do all the workout moves with such gusto that I was just totally inspired. She has such a fun outlook on life, big goals and dreams and the cutest little voice. Enjoy this interview with the amazing, chatty, lovely Shirley Jane Graham :)
My trip to Minnesota recap.
A donut binge.
The history of life since starting podcasting
Life isn't fair.
My apologies for promoting sugar free things.
My apologies for promoting unhealthy habits.
Want to learn more about my story and my coaching programs? www.kristensmithonline.com
Recent happenings with migraines, inappropriate clients and my fun moped. Plus my 8 most important motivation points in one place
It's all relative when it comes to what our bodies can do, and in this episode I share some perspective from my personal training eyes on clients who inspire and get results. Boring things are to be mastered and come to terms with in order to be successful. Some tips and strategies to master the monotony and make life's routines more fun!
Three years ago on March 5th I got divine direction to go for my wildest dreams. A little reflection on why I regret nothing and continue to reach for it all!
Motivation to encourage you to go after what you want. Inspire yourself and grab a soul experience because you deserve it!!
The Miami Marathon is over and in this episode you'll hear how it went. Plus a challenge to clean up your foods to real, clean foods this month, including why and how to do it! Save 15% with code Thekristenexperience on the best beef protein powder that tastes like dessert, not meat, at www.equipfoods.com
A former 400 pound woman was on the cover of the sports page of The Miami Herald. That's me. So again I ask....what can't you do again? Plus a couple quick ways to connect with some of your purpose!
Some thoughts about connecting with empathy for your past and parents, and why healthy leashes on our nutrition ensure a happy and safe walk on the boardwalk to our goals! (Dog analogies abound...it just works!). Want to learn more about my new favorite protein powder? Equipfoods.com has beef collagen protein you will LOVE! Code for 15% off is Thekristenexperience Join my supportive and fun weight loss program The Kristen Experience. $79 per month gets you an on demand coaching library and a weekly meeting online with all of us for accountability, support and fun challenges! www.thekristenexperience.com
Finding out heaven is now, finding joy in the present is my focus of the year. Updates in Miami life and more New Year fun.
Life is too short to do anything you hate. Sometimes you must keep doing that thing. So what if you stop hating it and decide to bring your best self to it? My experience with falling in love with something I did not enjoy. It's worth the struggle to let the ego die.
Don't fall for the hype of new year products and fad diets. A few tips for having a successful transformation in 2024. Join the Kristen Experience On Demand program and community for just $79/month. Coaching, nutrition, support, education and mindset tips all from me and the others learning with you! www.thekristenexperience.com
Holiday happenings and the 6 things that held me back in 2023. If these have held me back this year, they will keep holding me back next year. What are yours? This episode finishes up with an empowering motivation to start your new year. Want more support and encouragement from me? Join the Kristen Experience online! An on demand coaching platform and supportive community with challenges, accountability, education and friends for the journey. $79 per month for weekly coaching with me in the group community plus your own plan for changing your lifestyle one step at a time. Join and get 7 days free to try it! www.thekristenexperience.com
Meet Nadina and hear her story of transformation, losing 90 pounds in 18 months! Her story will motivate you and inspire you to start NOW!!
A trip down memory lane of my favorite Thanksgiving memory. Plus how to set your intention for 2024 by asking and answering two key questions. www.thekristenexperience.com
Real talk about life and losing friendships and losing weight. Undeniable facts about overall health and wellness that will accelerate your journey once you imolement!
A reminder of your power when life gets hard plus some sanity check holiday reminders to enjoy the holidays feeling good!
Self love and your mindset are the most important factors in transformation. In the final 63 days of 2023, use this pep talk on why you are worth transformation and how your mindset can be strengthened to do it! Also, I am so excited to share a follow up with Kate! Kate has been losing weight and changing her habits to transform all year, and her results are incredible. Finish 2023 strong!
A recent pancake lesson, my experience at a week-long meditation retreat with Dr Joe Dispenza, and are your priorities in line with what you want?
Brenda joins me on the podcast to talk about her experience of getting started on her journey back to her self, health, weight loss, and joy after life changes, weight regain and finding herself stuck in the mud. Her empowering story will show you how important it is to simply start, trust the process, and how much joy and confidence is found from day one. Brenda had a gastric sleeve just like me and was considering a revision before choosing to start over with addressing her relationship with emotional eating and food. I am so proud of Brenda and you will be too! So much hope and joy in this episode.
Dr Carla Caturia, Teen Coach, assistant principal and college professor, joins me in this episode to talk about teenagers! Nutrition, habits, how to talk to and listen and lead by example are just a few topics we chat about. You can find Dr Carla on Instagram @drcarlacaturia to follow and learn more strategies and encouragement from her on all things kids and teens and more! Dr Carla would love to be a resource for you and your family. Reach out for a call to find out how she can best serve you! Carla@tamingteens.com
The final wedding recap, plus compelling reasons why today needs to be your day one and how to implement it being your day one. I also digressed into a little narrative about the value of letting go of your victim flag.
Some of the idiosyncrasies of Minnesota, and the things that stood out on my recent trip. Plus some live reporting at the Minnesota State Fair with Roy. This episode is all fun so listen in and experience a little Minnesota with me.
A long and emotional sit down with my husband, Roy to hear the details of his life story. This is raw and unedited, in the hopes that you will hear the sincerity and emotion, and get a picture of the trajectory of his life. Over 48 years headed in one direction, repeating patterns that kept him stuck, before a hard pivot into a new direction, and the start of his second story. He tells his story so you will see that no matter what the theme of your first story, you can turn the page and write a new one, the moment you grab the pen.
A freedom experience in Chicago, some of my favorite protein ideas and a deep dive into emotional eating. Why do you emotionally eat and how can you break the chains?
My next group program starts September 7 and it’s going to be a fully immersive intensive group “therapy-style” program. Freedom from food addiction, learning how to truly love on and invest in YOU and freedom from diet culture will be the focus. This is going to be life-changing and in this episode, I tell about why I chose this program to offer and who I am praying will be a part of it.
Boot Camp has taught me a lot about myself and how to run a business. I’ve also learned a lot about what leadership requires and entails. Some of the lessons along the way are applicable and helpful to lots of areas of life. Listen and learn a little bit why you should just let other people carry a ladder.
In this episode, I tell you all about my wedding, and then connect you to the power that you have to save yourself, one moment at a time. Also included is our wedding song.
Creating your future via meditation and visualization. The power of rehearsing your food behaviors and my 10 day cut for wedding weight loss.
Divorce. It’s not easy to navigate and sometimes we have horrible ex’s to get over. So how do you do it? How do you move on happily and take your life back? I share my experience on finding freedom over time and ideas on how you can indeed take your life and make it whatever you wish, ex or not.
My client, Kate is experiencing great success with consistently losing weight. In this episode, Kate talks about how she got started, how it’s going and what she’s learning in her first 10 weeks of individualized weight loss coaching with me. Listen and learn from Kate.
In this episode, I talk about meditation and learning about my brain and habits through Dr. Joe Dispenza’s work. His guided mediation and online course has been changing me, Roy and the energy in our household. www.doctorjoedispenza.com. Also in this episode, the top 8 reasons why you may not be losing weight plus how to address them.
Surround yourself with people who call you higher and make you better. A few of the life changing lessons I have learned from my best friend Amanda on her birthday - it’s wisdom we all need!
I want more joy in my 45th year of life and some of the things that will curate that make a nice little list to focus on. Maybe some of these things will resonate with you too.
A little recap about my Minnesota trip, my review of Shiny Happy People, and a list of the seven pillars of wisdom on which I frame my daily life.
A special guest this week, my friend and client Rachel Haugo! She found and read Allen Carr’s book, Quit Drinking Without Willpower - The EasyWay Method and it changed her life. This book applies also to any addiction, for me it’s sugar, and we talk about the book and it’s effect for her new sobriety and my relationship with sugar.
You don’t have to go on auto pilot doing the things that you continually wish that you could stop doing. You can take a moment and notice what you’re really getting out of the things that you do each day. See how long the enjoyment lasts and really assess if it’s something that you want to keep going in your life.
Instead of using energy to white knuckle your way away from being the old you, use your energy to mentally rehearse and prepare by creating the future you do want.
In this episode, I talk about the difference between fueling your body and simply eating for any other reason. I also dig into what foods to purchase at the grocery store for protein-based eating and what carbohydrates go well with it.
Your life will stay the same if you don’t allow your dreams some time in your imagination. Dream it. Visualize it. Then watch it come to you.
Nine minutes of hard work doesn’t accomplish a whole lot, but we sure think that nine minutes of extra sleep is worth delaying the start of our day. Defy the snooze button with logic.
A craving is simply a withdrawal symptom. Pay attention to the next time you really want some thing and notice if the relief comes from actually eating the thing or is simply the relief of wanting the thing
Food is emotional and beautiful, and often presented to us in such a way that it pulls us in so we want it badly. One of my favorite mantras is to simply say “it’s only food” and move on. Give it a try.
Pay attention to your hunger cues. Do you have to stop everything and eat the minute you feel hunger? Do you feel physical hunger or is it just time to eat
If you could spend 24 hours in your dream body, you would come back from the experience, lit up and questioning why you hung onto the things that kept you stuck for so long.
What are you really giving up when you stop eating junk food? Make a list and compare it to what you’re gaining. You may be surprised to see what you’re clinging to for no good reason at all.
The story of my love for origami, and how folding 1000 cranes changed my experience through one of the most difficult transitions of my life.
This week is all about feeding your soul. Each day there will be an assignment for you to complete to feed your soul. At the end of the week you will be astonished at how much goodness you have fueled your self with Assignment 7 - Reflect and Implement
This week is all about feeding your soul. Each day there will be an assignment for you to complete to feed your soul. At the end of the week you will be astonished at how much goodness you have fueled your self with Assignment 6 - Clean
This week is all about feeding your soul. Each day there will be an assignment for you to complete to feed your soul. At the end of the week you will be astonished at how much goodness you have fueled your self with Assignment 5 - Fun
This week is all about feeding your soul. Each day there will be an assignment for you to complete to feed your soul. At the end of the week you will be astonished at how much goodness you have fueled your self with. Assignment 4 - $5 Venmo
This week is all about feeding your soul. Each day there will be an assignment for you to complete to feed your soul. At the end of the week you will be astonished at how much goodness you have fueled your self with Assignment 3 - Your Baby Blues
This week is all about feeding your soul. Each day there will be an assignment for you to complete to feed your soul. At the end of the week you will be astonished at how much goodness you have fueled your self with. #2 Say Thank You Again
This week is all about feeding your soul. Each day there will be an assignment for you to complete to feed your soul. At the end of the week you will be astonished at how much goodness you have fueled your self with.
Some of my simple keys to wellness and using your body well. Your body is a powerful tool, and if it doesn’t work, you don’t get to experience life outside of 4 walls.
You are needed by those who know you AND by those you don’t. We can’t actually see all of those that have been impacted by us. But it is 100% true that you matter so bask in the necessity of you.
You are a soul that lives in a body and your body is the only way your soul gets to move around on the Earth to experience life. If you’d like a free workbook from my workshop, Healthy You, emailed to you, send me a DM at the Kristen Experience on Instagram or email me Kristen@kristensmithonline.com.
This podcast is called Destination Begin because from the very beginning, I have preached the beginning of anything is the most important part.
When we can’t find the belief in our own power, we can call on the opinions of those who love us and imagine they’re correct. This feeds the transformation cycle and creates actual belief in your value. Rinse and repeat!
The power of a positive word cuts through the mundane and the fog and brings energy that can be felt in the moment and in the future. Can you change someone’s life today?
Can you let yourself flow through your obligations today? Instead of hoping that they’re all over soon, so you can chill, can you notice the beauty around you, have gratitude for what you get to do, and simply be present?
Digging into finding out my personal “why” led to the retelling of a story that was a turning point in my life. I discovered what was inside of me, that it had been there all along and would serve me through all of life’s unfair moments.
Can you double down on what you know you do well and pull yourself out of tasks and experiences that simply don’t bring your best? It’s great to work on your weaknesses, but also let you be you.
You will find reasons why you can’t, as well as reasons why you can. The reasons why you can’t will always be there, but the reasons you can will be built, found, given to you, and developed. Yes you can, absolutely you can.
Someday, people will stand around at your funeral and talk about you. You still have time to impact what they will say.
This podcast exists to empower you by you. So list off, rapidfire, the qualities of yourself that you’re most proud of. Return to this again and again, and continue to add to the list.
What do people come to you for advice on? When someone has a need, and they reach out to you, what are they looking for? Focus on the gifts of your soul and how you serve those around you..
Identify patterns and themes in your history. Notice where they have served you and where they have taken from you. With this information you can craft a more intentional future.
On self-care Sunday and fill your own cup, first. Anything extra you can pour in is available to give to others.
If I can, you can. If I am, you are. I have no special training to live life. We are all capable of magnificent things.
One hour spent preparing your week can save you so much more than one hour of even the toughest exercise
The longer you hold that heavy weight of other people’s opinions, bitterness, or resentment, the heavier it gets and the more energy from other parts of your life have to get involved. Can you set it down?
No matter what your job title is or how do you spend the day, you’re not just your title. You are you, bringing your own spin, brightness, light, and flavor to everything you do.
What if you found out you that you were responsible for achieving something so great it changed the world? You’d get busy doing it!
Are you root bound? Have you outgrown your flower pot? Moving yourself to a new place is scary but it is the only way to grow and blossom bigger and better than what you’ve outgrown where you are.
In this episode, I make a frame work for you to follow for a healthy diet. Sorting foods out that you should have every day, things that should only be consumed weekly or less, and what should be rare occurrences on your plate. Also AI is here to stay and some fun uses I have found.
There’s a lot of noise around exercise and lots of things you can do but today I tell you the number one piece of movement advice you’ll ever hear
The best advice I could ever give you to guarantee you a happier life is in this episode.
We believe ideas about happiness that are false. It’s not in the future and it’s not a result of what you have or will have. It is now accessible to you
Instead of rushing into your Monday with the task list, notice your thoughts. Make them power statements about YOU.
If you do nothing, what was your life look like at the end of the year? What will your house be like? We relationship be like? What was your work life be like? Unfortunately, the trajectory of all living things is heading toward death. Left unchecked, you speed it up. Don’t do that, determine that you can change your life one choice at a time and go out and do the things you know you need to do to actually get the things that you want.
Don’t be afraid to pivot. Pursue and change direction. More education. A certification. You get to craft a life of your choosing!
Tough love (tough self love!) involves requiring action of yourself. Demand it. Hold yourself accountable.
Love is inside of you and accessible at all times. You can prove it by following a simple visualization exercise using someone you dearly love. Try it and bask in love today!
You are the master of your kingdom or a slave to your circumstances. You create what controls you by your belief.
A mantra can be positive or negative. Find a negative one and stitch it on its face to become power!
Don’t give up when you hit a wall! Get some outside, expert counsel on board before determining if you should or should not pivot!
No more effort is required to aim high in life, to demand abundance, than is required to accept misery and poverty.
The story of my and Roy’s engagement! I also discuss my personal list of rules and responsibilities as a partner and eventual wife. It may sound a little old fashioned or setting feminism back a few decades but this is just my list of four top priorities. Because I discuss sex a bit…anyone triggered by that (my mom and brother) may not want to listen..
What have you done lately? Do you have a bouquet of dried flowers you stare at, representing beauty and accomplishments of the past? Fresh water in an empty vase is waiting for you!
Do it today. Say it today. The biggest lie we buy into is that we have enough time ahead to do and be and fix and get.
Being wrong is hard to admit and even tougher to stomach when lots of people point it out. We can learn to be correctable and embrace our vulnerability.
My hero is my brother - sharing what true, deep forgiveness, love and service is. Happy birthday today to Allen - my life is forever changed because you saved me again and again. ❤️
A general life update of all the life things in the first half of the episode. Then Roy joined in for a relationship chat about what we have learned about ourselves in our first year of dating.
We often wait for ideal conditions before we start things, change things, or grow things. So ask yourself, what is ideal? You might find that it doesn’t exist and that now is the perfect time.
Seeking harmony in our life, instead of a balance we either have or have not, makes it easier to flow with life’s ups and downs, needs and requirements.
100th Episode! 100 episodes are done so I challenge you to think of something you want to do and do it at least 100 times!
Yes, I’ve last weight, but what I’m most proud of is losing the narrative that could have ended my Joy.
No matter how small the resentment, with time carrying the weight will impact how you see the world and interact with others. Do you have some thing you can sit down today?
Ruins in Rome gave me pause to consider what is buried deeper in my soul and am I willing to destroy what I’ve already found in order to get to that next level?
Do what you said you’d do…ship the product…even if it’s late and you sound like a frog!
Talk about your dreams as if they are for sure happening. Not I hope I can or I wish I can. I will. I am going to Venice. I am traveling the world. When I go to Dubai… Dream bigger and speak it as if it’s already happened. Then visualize it coming true. Everything is possible.
It’s interesting to try to describe yourself in terms of your treats in qualities, and say nothing about where you live, who you’re married, too, where you’re from, what you do for work. Give it a try.
When we zoom out and really understand how tiny we are on our tiny little planet, in this vast universe, our little tiny problems, all of a sudden are tinier - perspective is everything
You will always win when you decide to go back in for another go at love in any situation. Relationships, family, friendships. I dare you to be a love warrior.
I had time on my hands so decided to impromptu make a podcast while on the race course finishing up my partial run/walk of the Rome Marathon. Roy joined me for a final wrap up too. Enjoy some sounds and real time thoughts from Rome!
Starting out too fast is the number one mistake of all marathon runners. Just like when she’s seeing our goals, starting out too fast is a big mistake. Pacing yourself to achieve big things is the key to successfully getting there in one piece.
Writing to yourself, talking to yourself, out loud, and being your own internal cheerleader, is how you can nurture a healthy heart and soul through positive self talk
Nutrition nuggets information on fat. Too much good fat is too much fat. Fat free is not enough fat. Strike a balance.
Continuing to expand your knowledge through the experience and wisdom of others is necessary to a healthy heart and soul!
Carbs are not the devil - what is a carb and what kind should you eat? Little lesson on what to grab and why.
I will leave in three key ingredients to a healthy heart and soul. Movement of your body is ingredient number one.
Episode one of a nutrition series on the podcast. All about protein. Why do you need it and how to add it.
Every moment is new, which means your life is new with every moment. You get to choose your experience moment by moment.
If you’re growing and evolving as a person, you may find that you become less tolerant of old topics of conversation, friendships, and forms of entertainment. What are you now allergic to?
What’s your greatest accomplishment? The thing that has proved your own fierceness and power? Tell someone. Tell yourself. Remind yourself of how powerful and amazing you are on this Fierce Friday.
Looking back on our memories can be entertaining, but also, it’s a chance to be empowered by seeing the evidence of how far we have calm and all of the wisdom we have gleaned along the way
Transformation is permanent. There’s no going back to the old ways, patterns or being. Purpose to transform, not just change.
What is motivation? Do you need motivation? You can generate your own motivation but in case you’re all out, I have some for you this morning.
We often get preoccupied with what everyone else needs to do and in so doing, neglect our own areas of mess. Don’t be a street sweeper across the street. Keep your side clean - it’s a full time job!
“I learned to love myself, when I compared myself to something great at Majestic. Whatever man in his being contemplates himself, a pond, he will become it.” - Ramtha
Today, I affirm you in the same ways that I have affirmed myself. Listen to some truth about who you are and use it to fuel an amazing day.
Quitting guarantees, you get nothing. Just 1 cm of progress is more than what you get when you quit.
It’s good to leave room in our life for the unknown, but today, choose to celebrate all of the habits you’ve created that make you so spectacular
Life is super messy…but beyond that there’s magnificent gifts and beauty. What do you see?
The most beautiful things out there pale in comparison to you. Do you believe that? Try it out.
Whether you acknowledge it or not, life happens with the purpose of making you better. If you choose to see the good, you can milk it for all it’s worth.
As you head into your weekend, use the encapsulation strategy to make sure that you don’t use the entire weekend as a reason to get off track chasing your goals.
Are you “too busy” when you’re asked to participate in new moments or experiences? This is a trap I have fallen into many times. Respond with, “too busy with what?” And examine what’s stealing your time and robbing you of what you could be newly experiencing!
The unconditional love of a dog changed everything. And is the perfect reminder of our own loveliness. Simply because.
What would happen in your life if you truly went all out? Push the gas pedal to the floor? So many of us never do it. We never know what’s possible when we sprint, go hard, push ourselves to a new level. What if you did that today?
Our thoughts can swirls so rapidly that we lose all energy to move forward. Today I challenge you to sit down the swirl and do one thing that moves you forward.
On self-care Sunday, taking five minutes to just be still, is the minimum time that you deserve to just to be in your own company.
Monday is a holiday and it is also six weeks into the new year. Shake off your failures and start fresh! Use the weekend to prepare!
Do you let yourself rest then promptly kick yourself for taking the rest? Humans are notorious for demanding a break from our own rules, and then treating ourselves poorly for taking the break. Inconsistency causes internal disrespect.
if your life is like a chair, you have four legs that supports you. And sometimes one of those legs will fail. A job, a relationship, health. What do you do then?
If you don’t have it, don’t begrudge others from having it. What they have proves to you that it’s possible for you to have it as well. If you don’t have it, can you be it for others?
Happy Valentine’s Day! Today I hope you love on everyone around you and most importantly yourself!
Some life happenings here in Miami plus the broad view story of how I have rebuilt life and found my way through every obstacle I have encountered. You have a resume of crushing obstacles too. Find them, focus on them and don’t stop until you imagine a way through.
External gratitude is nice but most of us show up in our lives in a great way simply because we have internal drive to succeed and be excellent. Making yourself proud first is the gateway to getting all of the recognition that you need or want out of your life.
Happy 33rd birthday in heaven, Chelsea. You never played it small and we can all still feel your spirit!
A little story about my new shoes and an invitation to be grateful for your shoes and your ability to walk in them today.
When you’re born you look like your mom and dad; but when you die you look like all of your decisions. What decisions will you make today that will make an impact on what you look like? To yourself? To others? Food for thought today.
I didn’t hit the mark yesterday in any part of my life. Instead of the old beat myself up habits, I employ a course-correction strategy. You can too!
Changing your thinking for a couple of days isn’t enough to rewire long patterns of negative and unproductive self talk. Consistently and persistently bombarding your thoughts with new ones is the key to changing your thoughts and changing your life.
Choosing to believe that all of the potholes, road bumps, and detours lead to a better place will suddenly cause you too see the evidence of it along the way.
When is the last time you had fun? You are entitled to it. You’re here for it. Take it.
Two minutes is not much time but multiplied daily for a year…it’s 12 hours of time. What can you do with 12 hours of productivity?
It’s not always pleasant to feel the burn, but growth and permanent strengthening occurs when we struggle under a load of tension.
Boundaries and fun are part of a great relationship, including the relationship you have with yourself.
Set some goals in all departments of your life! Make them doable and clear and habit-based!
Life changes really fast once you decide to move forward and choose to live. You know what’s behind you, not knowing what’s in front of you can be scary. But go for it.
I play this many times a week for my own reminder of my power. YOUR LIFE DOES NOT HAVE TO STAY THE SAME FOR ONE. MORE. DAY.
Just because you can’t see the sun doesn’t mean it’s not there. And just because life’s circumstances often cloud your ability to see your own power, it doesn’t mean that you are not powerful.
When circumstances are piling up and it feels like your life is falling apart, because the universe is conspiring in your favor always, it is guaranteed that your life is actually falling together.
A girl without a plan it is just a dream. Backing into the steps necessary to reach your goals makes a goal attainable and achievable and doable.
Where do your thoughts take you? Just because you have a thought doesn’t mean you have to hop onto it and ride it all the way through to a destination. Pay attention to the thoughts that come in and which ones you just let pass and which ones you grab and ride.
Your story might include things you are not proud of or that are painful but I bet it includes some beautiful moments too. You have always been you just with different skills, and unlearned lessons. Honor it by being honest about it and recalling it and telling it from a place of compassion.
A long but poignant interview with the amazing man who has stolen my heart. Roy has had an incredible journey of self discovery this past year and he joins me to tell about it here. Listen to the end….it’s worth the time to hear the culmination of the current journey.
Happy birthday to my friend Shannon, who changed my life dramatically. Just by being her.
There’s a difference between self-love, self-esteem, and self-worth, you can cultivate all three.
People who put you down are truly reflecting back to you how they feel about themselves. Or, they’re settling for less than they deserve and they can’t stand to see you going for what you deserve. Keep those haters in context and surround yourself with winners.
How my holidays went and how I regained my footing and my typical habits after coming home.
Time and attention are required to master everything. Knowledge. Skills. Thought patterns. Love. Work.
Your left brain is programmed to automatically be you. If you’re trying to change you, you can use the right side of your brain to put in new experiences.
Anxiety is the act of trying to cope with tomorrow, today. There’s a sure antidote for anxiety and worry and it involves the present moment.
Why not you? And If Not Now…When? Two questions to answer in response to the lizard brain of protection!
Losing weight and changing your body takes time and work but some elements are more important than others. I rank the top three and give you keys to helping you implement!
Compare how long you’ve been alive with how long you’ve been exercising a bad habit. It takes more than a few days to break a habit you’ve been doing for thousands. You can speed up the process by completely cutting something out for a year. Give it a try.
What’s the difference between loving yourself and bragging about yourself? Sometimes it can feel awkward to say the things you love about yourself but here’s a little example of what the difference is.
Do you ever wake up feeling like you don’t have what you need to get through the day? That’s normal sometimes. But it doesn’t mean you have to quit.
Looking at what you have brings gratitude and joy if you focus on the great things. Use it to fuel you and to inspire loving change for more of the life you love
How are you in your body mind and heart? Ask it of yourself. And then ask it if others. Dig a little deeper today!
It takes nine months to build a baby. Your goals may take nine months to build too. It’s a growing process and every part is important.
Lasting change requires that you think greater than you feel. Surround your goals with higher thoughts to overcome low feelings and see how you can empower your change!
Vices are poor substitutions for coping skills. You may find you have abundant options available to cope that are more effective than the habit you formed.
Even if the circumstances aren’t perfect or you can complete execute, it’s better to show up and put in the reps and do the thing than skip it and lose your own credibility with your word!
Visualize the you that you will be on this day next year. Play the tape forward and visualize having reached every goal.
Fear happens. But when it does, you can face it with the courage you have tapped into time and time again to defeat it!
Don’t let excuses win this year! Arm yourself with truth before your excuses sabotage your plans!
Do you have a 100% track record for doing hard things. If you remind yourself of all the things you’ve endured, it can empower you to set bigger, loftier goals for the new year knowing that you can indeed do it!
Forgiveness is a decision but the process has some powerful steps. The first one is to re-tell their story. Here is my story of how that led me to complete forgiveness.
Your inner child is who you really are. Recall your favorite memories as a child at Christmas and bring that same energy to your day today
How do I love myself? Here are three ways you can start today, showing yourself the love you deserve.
You can change your role, your title and how you show up in life. Just because you have it locked in doesn’t mean you must stay there. Your soul is calling? Answer!
Do or don’t do. The word “try” leaves the door open for failure. Decide to do. And then obstacles are merely inconveniences, not true stopping points.
You can see the goodness of you in the people you love. They are a mirror. You are a mirror.
Pain and suffering are inevitable parts of life. They beautify and soften us and are a part of the story of life. We can learn to bless the pain and use it for our good
If you could see your soul, what would it look like? Your soul is more bright than the sun, so bright human eyes could never stare at it. Bask in your own magnificent light!
Give yourself credit for everything you’ve done this week! It fuels you to be and do more!
You get to decide how the main character of your story of your life behaves and shows up. Write a good one!
Peace is waiting for the moment you decide. Empowerment builds as you do the different thing.
Sometimes we are stuck or miserable because we are avoiding doing the thing we need to do or we are allowing others to determine our experience. Today is a little tough love - love yourself enough to be honest and ask more of yourself today!
Take a few moments to feel your soul. It centers you and reminds you of your loveliness. Just 5 minutes will change your everything!
Take a little quiz to find out if you are a Foodaholic. The good news? You can identify as a food addict but you are NOT powerless to change your story. Empower yourself to control food so food does not control you.
A recap on the forgiveness and redemption in my family dynamic- the amazing restoration of my sister and me - and my role in holding grudges.
My most successful weight loss clients have some things in common and learning these habits will help you when you need motivation!
Just a catch-up story time - the fun and insights on my trip to London! Also, what I learned about telling my story.
Marathon update! Plus how I got started losing weight. It involved swaps and it’s how I continue to manage my food cravings when they hit. Start where you are and move closer to ideal. Swapping out high calorie foods for lower calorie items is a skill that can help you lose weight and make permanent changes.
Another round of 75hard has me trying the carnivore diet and training for another marathon. Digestion issues make for a gross training incident and a little life update on love.
My Paris trip adventures including my experience honoring my inner self instead of eating my way through the treats of the city every day.
I’m in Paris! Part 1 of my European travel experience! I landed in London and had a quick visit before Paris! The stained glass in Saint Chappell cathedral offered a beautiful perspective on the chapters of life. Struggle to reconcile painful chapters? Me too. Listen.
My intentional food plan deviations at the Minnesota state fair and letting the “pig” out of the cage. Also a special treat, Amanda joins me to tell all about our epic run to the fair and everything we are.
Operation Honey Bun explained, plus thoughts on how to see slow weight loss in a new way, what your purpose is and the Minnesota State Fair
Cheating on your diet, breaking your commitments and eating off plan is discussed along with “what is pig slop?”
Miami update, post-show binges, friends who call you higher and using visualization to create a new reality.
My show is over and I spent a week in Minnesota having fun and dealing with post-show diet reverse. The pendulum swing of the hyper restriction to “food party” is a process to manage. All the fun, GI distress and food treats plus how I’m dealing two weeks later with my physique changes.
Nutrition Q & A- Macro-based eating, protein options, eating out on a diet, water intake, how to start a weight loss journey and more.
I took the stage again in my third bodybuilding competition at The NPC Twin Cities Open on July 9th. It was my first time competing as a Wellness competitor and my experience was fun and full of learning as my prep culminated in a full, fun, winning day!
An update on my final 10 days before show. It’s Wednesday of snow week so 3 more days to stage. Weight loss, salt and more salt!
6 days out from my NPC Twin Cities Open competition update. Plus, how to hold your position this summer using food rules you actually follow. Information on my summer session of the mindset training program is also included. For more information email kristen@kristensmithonline.com.
The latest on my bodybuilding prep process as I am approaching show day for my NPC Twin Cities Open Wellness & Bikini show. What I’m eating, my mindset and how I’m feeling as the show approaches. To order 1st Phorm supplements.. https://1stphorm.com/?a_aid=DestinationBegin
44 nuggets of advice, lessons learned and life strategies from my first half of life. Food, fitness, mind, heart and cooking. All of it here in little bites. Book referenced: Seth Speaks by Jane Roberts Air fryer model to buy: Ninja DZ201 Foodi 8 Quart 6-in-1 DualZone 2-Basket Air Fryer with 2 Independent Frying Baskets Amazon $189
We have five senses and yet we go to the sense of taste constantly for soothing, distraction, pleasure, fun, joy and more. Make a list of ways you can use the other senses to enjoy being a human, experiencing life and adding goodness without food and taste ruling. Also my show prep update and my strategies for reverse dieting and eating fun foods again after prep dieting.
A personal podcast highlighting the power of love and starting over as evidenced by my recent trip to Minnesota for my niece’s wedding celebration. Also discussed: staying on diet track while traveling and my visit to NYC en route to Minnesota.
Sarah Kouri is my guest this week to tell her story of her relationship with food, her body and overcoming an eating disorder and regain health. Follow her on Instagram @sarahkouri at www.miamifitnesscoach.com
A collection of lessons from the ocean about body love, perspective, setting down food obsessions and faith.
An update on prep, my dating life and a conversation about how to live from a place of true connection with your soul. Life happens and we can live jaded and programmed by those circumstances or we can live according to who we are in our soul - our inner child, truest self, most innocent and optimistic voice.
Update on Miami Life plus a dive into added sugar and where it hides in “healthy” foods. There’s 10 grams of sugar in a Krispy Kreme donut. Let’s see how many surprising “healthy” products have more sugar than that!
This week my friend and client Paige shares her experience with bulimia and anorexia and subsequent recovery. Frank conversation and potentially triggering subject matter may not be suitable for all audiences. Please listen with caution if you are triggered by this topic or similar.
Amanda joins me for this episode and we talk about our body building show last year and how we responded in the off-season. We are prepping for another show and dig into the experience of the highs, lows and calorie hacks along the way.
Spin around the idea of deserving what you have and apply it to deserving what you don’t like. The concept being that you deserve to be where you are based on how you have shown up.
A tribute to my brother Allen on his birthday plus, how I feel about my new prep life for another bodybuilding competition.
The past tells us we can’t. The future never arrives. All we have is now to create the weight loss and lifestyle we want. Strategies on how to make “now” happen.
Have you ever thanked the pain in your life? This process allows you to see the other side - what you gained from it - and leads to forgiveness and compassion.
Losing 250 lbs requires saying “no” many times when faced with delicious foods. In this episode I talk about the reality of the power we have over food.
All about the new love of my life, and the three most common reasons we get stuck and don’t self-actualize. Empower yourself with this episode!
Valentines Day, Minnesota visit update and some examples of how I think, shop and live life according to my goals and health.
The story of your breakups and loves of your life can limit you or empower you. In this episode I tell the story of my relationship and subsequent breakup with Randy and talk about how toxicity from your past can steal your future.
A new start with my sister, dating fun, neighbor Dave, and an exploration of how to find your brand. How do you show up when you’re representing YOU?
It’s a few weeks into the new year and your motivation may be fading and you may be ready to say “screw this!” This episode talks about why you may feel this way and how to adjust, reset and recommit!
An update on Miami life and answering your questions about supplements, workout clothes, motivation and how to talk to your family about weight and wellness.
My Youtube Channel features a series of Story Time episodes, where I get comfy on my couch and tell stories. This week's podcast features my latest Story Time chat, telling stories about watching TV (the Helevision) at K-Mart, covering up my sinful elbows and more.
Watch the episode on YouTube at https://www.youtube.com/watch?v=nI2jvDR5QGE
Ignore the hype and focus on these four tried and true lifestyle components for good health and weight loss.
I learned a lot in 2021 so I give you a brief recap and also give you the two most important tips for achieving your 2022 goals.
The importance of rest and recovery is known but not followed by me. So on my recent week in Rio I rested and also learned some valuable truths via an encounter with Christ the Redeemer via helicopter. There are no coincidences.
My story of my mom has been all over this podcast and it is time to tell the second story. Love is all that matters, in the end, as it is in the beginning. It’s pure and has healing power that overwrites the narrative we write. Watch the YouTube of this episode here: https://youtu.be/u7tRQ_6OyO4
I did another NPC Bikini competition and learned why these are fun for me and also why I won’t be doing more. I’m pretty sure. I think. Watch this podcast recording on YouTube: https://youtu.be/nYHt67LIi5Y
Growing up in church I was told to never let anyone hypnotize me. But I did it anyway and confronted my lonely, sad, isolated 11-yr old self in a way I never could have done any other way. The results blew my mind and changed my heart forever.
In this episode I get a little bratty but overall, explain my gratitude for the universe having a much bigger plan than I could have imagined. The most hurtful and inexplicable “NO” led the way to the most powerful opportunity of my life. At the time it was a tough pill to swallow but I fought to keep a good attitude and in the end…magic happened.
I went to Ukraine and I got a message from the universe that changed me. I hope it changes you. If not, at least enjoy hearing about this Minnesota girl on her first trip out of the country…alone. Squatting toilets and free food and Kamelot and the most beautiful wedding in the countryside of Ukraine.
A bit about my final and most recent skin removal surgery plus general life updates and what my coaching is all about. Get caught up on life stuff with me and this episode is recorded on video so you can also watch on YouTube and IGTV
Three weeks post-bikini show reflections on the pendulum swing coming off of a prep diet and back to normal life.
My detailed telling of my experience as a bikini competitor at my first NPC Bodybuilding Competition.
There are lies and half truths we believe about weight loss and diets that are convenient excuses or actual bad information and these lies keep us stuck and frustrated. I debunk the most common ones I have heard and encourage you to star over with a new set of truth bombs so you can win your weight battle for good.
“Have you always been a fit person?” “No, I used to be an obese person.” In this episode I talk about the process of changing your identity and the multiple times you already have done so. You have the credibility needed to believe you can indeed change your habits and behaviors so much so that your identity can change yet again. If I can, you can.
The story of becoming a mom, navigating being a single mom and the healing that is possible after being an imperfect mom.
Fear steals joy and momentum and in this episode I talk about how to turn that fear into statements of confidence. Also in this episode I answer the common listener questions of what exactly I eat and what to eat when going out to a restaurant. Also a recommendation to follow Mike Bledsoe on social media to learn and grow in new ways and my current read, The Mastery of Self by Don Miguel Ruiz Jr. Mentioned in this episode: Catalina Crunch cereal https://us.catalinacrunch.com
Amanda joins me to talk about our current “hard thing” we are doing together; prepping for our first bodybuilding competition. At six weeks out from show, we talk workouts, diet, the mental challenge and the crazy things we didn’t expect to need to learn or buy to be prepared. Posing, bikinis, spray tans and funnels...to name a few.
This week I talk about calorie-saving snacks, time saving tips for food prep, and various items I use to add flare without calories to my food. I also talk about the importance of knowing what people in your life are empty wells and which ones can offer to fill your cup. Links to mentioned items: Guar Gum https://amzn.to/399NOXZ. Ninja Air Fryer https://amzn.to/3d1c9QO Fish Delivery https://www.fishlevelcorp.com
The story of some recent life changing and exciting news and how it came about. I also answer a couple questions you sent in and recommend you read everything written by Glennon Doyle, specifically Love Warrior and Untamed.
In this episode I talk about how to change your body composition through macronutrient control as well as what the scale does and does not tell us. All of this relates to the composition of our hearts and minds based on what we put into our mind and our own conversations with ourselves. It all comes down to diet.
In this episode I talk about the idea of being willing to do the things you must do to get the things you most want. Most recently prepping for my first bikini competition and the effort and willingness required to do the hard things over and over again. I also talk about the recent change in how I pray and how you too can find prayer empowering instead of wistful.
I share in this episode the top mantras, facts and methods for successful weight loss and permanent lifestyle change.
In this episode I talk about the birth of Miami Beach Boot Camp as well as my recent huge epiphany about my childhood relationship with my dad. This gets raw, emotional and real and I hope it lands on hearts that need it just like mine did.
The Four Agreements by Don Ruiz was a read that changed everything for me. It brought the biggest gifts I could have ever asked for: Reconciliation and Healing. In this episode I catch you up on Miami life, my holidays in Minnesota and tell you about my dear Grandma Mabel. To support this podcast you can become a monthly supporter via anchor or be a customer of my two partner companies Smart Baking Company (discount code Destination_Begin) and Built Bars (discount code Destinationbegin)
This episode features my friend Amanda as my guest to discuss her personal story of transformation from an obese, drugs and alcohol addicted young girl to a fit, healthy, endurance athlete, career woman, wife and mother of three. Amanda has completed multiple Ironmans, triathlons, ultra-marathons, and other big adventures which has translated to career and life achievements that otherwise would have been outside of her imagination to strive for. Doing hard things has become her lifestyle. After listening to this episode you will be inspired and motivated to find and do your own hard things!
In this episode I talk about why it's important to love yourself, what self-love is and is not and how a lack of self-love leads to bad decisions. I can trace most of mine back to a lack of self-understanding and self-love. I also talk about how I have cultivated a deeper sense of self, learned to recognize my inner child and talk about how you can start to love, defend and nurture your own soul.
My history with clothes from cult church, dressing identically like my mom as a teen, clothing my 400lb body and learning how to shop and dress all over again as I lost weight. I also share my favorite tips, shopping hacks and fitness clothing brands and styles to keep things sucked in and looking your best! Favorites mentioned in this episode: Maiden Form thong body suit shaper: Spanx leggings; Old Navy - Elevate Compression Leggings and Bermuda Shorts: Fabletics VIP membership and Sculptknit leggings; Target All in Motion Sports Bras; Balega socks; Hoka One One shoes: Allbirds Dashers and Runners
My move to Miami and how it came to fruition plus the dangerous trap of comparison I found myself in during Week 1.
Randy joins me to discuss the entire year of the Live Hard program, how it changes our lives and what the power of this program can mean for you.
Today is a hodge podge of topics, Q&A style. I cover your questions about raising kids with healthy food relationships, weight loss surgery, mantras and motivation with some other fun topics too.
In this episode we talk about taking an honest look at how you eat and move your body. By assessing where you fall on the spectrum of a healthy lifestyle, you can find the small changes you can make to move in the right direction.
Making a list of what you should change but then choosing the things you WOULD change, empowers you to act and execute.
Grab a notebook or your notes app to follow along. After listening you will have a list of the ways you are going to execute those changes as well as how you'll reward yourself for the efforts.
Don't forget to share this podcast with a friend and/or to your social media! Word of mouth is how this podcast spreads to those who need to hear it!
I recently hiked Pike's Peak in Colorado with my bestie and as usual, I found lots of life lessons in doing something hard. A weight loss journey or road to better health is a very hard thing that can take a long time, much like hiking to the top of a 14,000 foot mountain. On today's episode I tell the story of our trip and hopefully you will find a parable in this story that helps you in your journey.
Losing weight is science but how you do it can vary exponentially. There are many strategies for making a diet fit into your lifestyle and ways to ease the struggle and make new habits part of who you are. In this episode I reveal some of the most powerful strategies I have implemented over my weight loss journey to lose weight and keep me engaged, as well as the most popular strategies of my coaching clients and friends I have helped along my journey. Grab a notebook or your notes app and get ready to jot down some new tips and tricks for helping you reach your weight loss goals.
Resources mentioned:
www.MyFitnessPal.com
Jillian Michaels The Six Keys: Unlock Your Genetic Potential for Ageless Strength, Health and Beauty
https://bookoutlet.com/Store/Details/9780316448642B?source=ppc&ppc_campaign=u1407004000&gclid=CjwKCAjwmMX4BRAAEiwA-zM4JvRMFzpbncXYrCya5uCByQK0K84y3x-SdNJKiydKHFe6yUebra2onRoCCHcQAvD_BwE
Randy joins me again to discuss our experience with Phase 1 and Phase 2 of the Live Hard program. If you are considering 75Hard or LiveHard, this will push you to dig in and have your own experience with personal toughness and commitment to hard things. To learn more about 75 Hard and Live Hard, follow the hashtags #75hard and #livehard on Instagram and listen to the linked episodes of the MFCEO Project here: 75 Hard https://podcasts.apple.com/us/podcast/real-af-with-andy-frisella/id1012570406?i=1000468529541. Live Hard Phase 1 https://podcasts.apple.com/us/podcast/real-af-with-andy-frisella/id1012570406?i=1000442089959
In this episode: Preparing for opportunities that present themselves, the unnecessary idea of motivation, protein supplements and pre-loading happiness.
Links from this episode:
Protein supplements I love www.1stphorm.com
Online learning tool www.udemy.com
Smart Baking Company www.smartbakingco.com/destination_begin CODE: Destinationbegin
2019 was a year of change for me including four plastic surgery procedures to remove excess skin. In this episode I talk about the importance of finding a good surgeon, the process, recovery and emotional and mental impact of it all. this episode includes some references to surgical procedures and while I attempt tact and avoid details as much as possible, if you’re disturbed by such topics please be aware
Reflection on the goodness that comes after darkness and what I’ve been learning about love, moving, life on life’s terms and an announcement about the podcast format.
This week I talk about holding your position versus making progress during this crazy quarantine crisis. I also talk about how to cultivate personal happiness - it's an inside job. And happy birthday to my big brother. I said the word "fart" in this episode in his honor. I hate that. But he's worth it.
Many people who live a healthy lifestyle or who have radically changed their lives for the better deal with or have dealt with family and/or friends who are not only unsupportive but are downright determined to tear them down. This is frustrating, hurtful and can be incredibly counter-productive. In this episode I talk about my experience with unsupportive people in my life and how I have learned to understand the why behind their unkind words and behaviors and how I have set up boundaries and healthy ways to respond.
The Covid-19 situation has caused a lot of fear, anxiety and uncertainty and has changed our daily lives dramatically. In this episode I address how I'm coping with the changes and managing the new, if not temporary, normal. Listen in for 10 practical ideas I personally have implemented to navigate these uncharted waters.
I decided to tell the story of marriage number two. I had said I never would but there have been so many women I have met lately who have found themselves in my shoes. There is merit to sharing in the hopes you learn something or see something relevant to your life. This episode deals with recovery and addiction and it is my intent to be respectful and only tell my perspective without making assumptions or casting judgement on others in recovery or battling addiction. This is MY story and I strive to only tell my story and not his.
What I’m up to, my thoughts on toilet paper and other random topics including answering listener questions from previous episodes.
Losing weight that you have regained from a previously successful diet is especially hard. The defeat and frustration having to dig in and do the hard work all over again when you feel like a failure can be overwhelming. It's not unlike having to lose weight for the first time - weight gain after an injury or a baby can be shockingly hard to lose and start a frustrating cycle of self-loathing and comparison that is hard to overcome. In this episode I go over strategies for addressing tackling the weight, habits and thoughts for good so your weight loss is permanent and you don't have to keep battling and fighting to lose the same pounds over and over again.
In July of 2011 I had a Vertical Sleeve Gastrectomy. and I spend this episode discussing what the process was like before and how it affected me afterwards. Rapid weight loss affects hormones, metabolism and body image, and requires a new commitment to a brand new way of life. Loose skin, sliding back into old junk food habits and continually tweaking my response to all of it are among the challenges I faced and still have been addressing over 8 years later.
This week I simply recap some of the stuff I've been up to, which invariably leads to some tangents involving catching up on pop culture, meal plan tweaks, the two-sides of deprivation, and enduring hard things.
I talk about my recent Miami trip, starting Phase 1 of the LiveHard program including those dang 5 minute cold showers, and the glee of holding my first workshops to teach about overcoming binge and emotional eating.
After I lost over 200 pounds I found myself in a cycle of restrictive eating and strenuous exercise followed by weekend food binges and junk food indulgences that ensured I started my week bloated, frustrated and buried under shame and guilt for not sticking to my best-laid plans. I could get to the gym and work hard but couldn't solve my eating hangups no matter what I tried. The Never Binge Again plan by Dr Glenn Livingston changed my relationship with food and my ability to finally reach my fitness and weight loss goals once and for all. In this episode I go through the mental trick I learned from Dr Livingston to separate my constructive mind from my primal, binge-eating mind so I can stay in control of what I eat at all times and reach my goals. Writing your own personalized food rules will set you up for success, teach you how to shake off the shame blanket of emotional, boredom and binge eating and reach your goals.
A vacation should be enjoyable in all ways, including your meals and activity. Often it can be counter-productive to go into all-out vacation mode and eat ALL THE THINGS which leads to feeling sick, tired, bloated and coming home with excess weight gain. In this episode I talk about making a vacation plan for your movement, meals, desserts, hydration and overall vacation vibe so you enjoy yourself thoroughly with no guilt or remorse. I also go over my sure-fire plan for getting rid of vacation bloat and weight gain in just one week.
In this episode I go into detail about my first marriage and the factors that played into my decisions to get married, the dysfunction of our dynamic and how I eventually got out. Getting unstuck from any relationship is not just about breaking up or getting a divorce. I also talk about the work involved with getting emotionally unstuck so a relationship from the past doesn’t steal from the future.
75 Hard is a challenge of 75 days to develop mental toughness. On this episode I am joined by a fellow 75 Hard alumni, Randy, as we tell about our respective 75 day experience. If you have completed 75 Hard, are currently attacking the challenge or are contemplating it - take a listen to get some insight, encouragement and incentive to indeed invest in your life in this powerful way .
On this episode I talk about my childhood raised in a religious cult, including how the church began, how it shaped our home-life and family dynamic and led to my home-schooled education. I tell the stories of the biggest events and beliefs that shaped who I am and detail the doctrine, fear-based manipulations and "no way out" ideas that kept me stuck. Ultimately forgiveness is the path to being 'unstuck.' My life mantra as it pertains to my upbringing is: I start now. Forgive Hard. Repeat.
*This episode is highly personal and does not cast many people in a positive light. Therefore I did not name names or places and tried very hard to be sure that my opinions and ideas are noted as such and I am not slandering, accusing or calling out any person for any crime or wrong-doing. This is just a story of my experience for the sake of telling it in the hopes that it encourages the listener to shake off the chains of their own childhood if needed, and to go out and live a life more abundant. This episode involves a lot of raw emotion and is not as professional-sounding as i would wish. It was a balance between editing it and letting it flow. I hope you enjoy and I hope you bear that in mind when listening.
Reaching your goals is a challenge and if you're like me, you have tried and failed at many weight loss attempts. In this episode I go through the ways that I have lied to myself, let myself off the hook and slid backwards in my many attempts to stick to an eating plan. It's only when I have been honest, drawn a clear line in the sand and stopped treating myself that I have been able to successfully change my habits and reach my goals. Listen and see if you can hear these lies resonate in your own mind. Perhaps being honest with yourself on these points will be the key that makes you successful in 2020.
It's January - that means the gym is full of New Year's Resolution-ers. You may have to wait for a treadmill or your favorite squat rack, your classes may be full and it may frustrate you. But you can make a huge impact on the lives of those people who are trying to make life and health changes. In this episode I talk about the moments and people who made the biggest impact on my ability to push through the embarrassment of being the largest person in a big-box gym, receiving a life-changing compliment and the way a gym community changed my identity forever.
Here I tell the story of my weight loss journey from 405 pounds to having lost 250 pounds. I also give a list of the most powerful keys to weight loss from my experience and how to lose weight and keep it off.
This first episode gives a broad overview of who I am and why I have something to say. I tell the story of the three main ways I have gotten free of a 405 pound body, the mental and emotional trappings of being raised in a religious cult, and a subsequent abusive and controlling marriage. If I can get unstuck...anyone can.