Incognito Athlete: My 100-Pound Weight Loss Journey: Recent Episodes
Erica | The Incognito Athlete
My whole life, I’ve hidden behind my weight, calling myself the Incognito Athlete, unhealthy enough to never reach my full athlete—and happiness—potential.
No more! I’m on a weight loss mission to drop 100 pounds, releasing myself from the guilt, stress and depression that's held me back.
In my documentary podcast, I weigh in each week on the scale, but also with the wisdom, interviews and guest stories of what actually works! Episode topics include fitness, health, nutrition, diet, mental wellness, life coaching, food prep, fat loss and workout tips.
Visit IncognitoAthelete.com for more!
This episode is about Barbie (2023), the movie. THERE ARE NO SPOILERS. You do not have to be a fan. You don’t even have to like Barbie. And, you do not have to see the movie to get anything from this episode. All you have to do is have a bit of ambition. Let’s do this!
Everyone may be talking about Barbie, the new movie from Mattel Films. But there’s been a lot of chatter around feminism, patriarchy and bleeped-out cuss words.
I have another perspective I want to bring up.
Barbie has evolved considerably since she was first created in the 1950s. Heck, she’s been completely reimagined since my years of playing with her in the 1990s. As an idea, a persona, Barbie is instilling the idea of courage and dreaming big in fans worldwide.
The movie tells this tale by introducing us to “traditional” Barbie, the tall, pretty blonde we often imagine when we hear her name. Instead of taking us on a magical journey with lessons of friendship and adventure, the story takes a hard turn, touching on topics of sadness, aimlessness and even death.
Barbie–the movie and the character–take a courageous leap to suggest that life as we know it may not be all we are meant for. Sometimes, stepping outside of the comfort of your Dream House, circle of friends and hometown are exactly what it takes to find yourself.
It takes freaking gumption!
Gumption is a critical stage in the coaching process I use with my clients. Owning that bit of fear mixed with desire for change is critical in achieving your dreams, whether it’s to be able to play on the floor with your children, walk the dog without pain or lose 100 pounds.
Join me in this episode–again with NO SPOILERS–to discuss how a cultural icon may be a source of inspiration to ditch the cookie-cutter ways, try something new, and take a leap of faith to allow yourself to be truly “you”.
Looking for more Barbie insights? Check out my BONUS episode WITH SPOILERS on how the movie’s final message brought me to tears and fueled my fire to bravely own my life and embrace who I am today!
Take the first step–just like Barbie– with a FREE, 30-day challenge to help you own the guts, chutzpah, faith–whatever you want to call it–in yourself. Level up with the Weight Loss Boost to lose up to 10 pounds during the challenge with my favorite weight loss tactic. It's called the GUMPTION challenge. Click here for details and get started! <<
Visit UnmaskedWellness.com for other free resources to make smart moves in your own wellness journey.
You can also subscribe for weekly emails with insights, inspiration and info to level up your weight loss journey success and learn how to live unmasked.
Follow my podcast to access more helpful episodes wherever you binge your favorite podcasts.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook,TikTok and YouTube. I would love for you to follow me and share my posts so others can join in on the conversation.
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
Support this podcast: https://podcasters.spotify.com/pod/show/weight-loss-unmasked/support
This episode is about Barbie (2023), the movie. There ARE SPOILERS in this episode. You do not have to be a fan. You don’t even have to like Barbie. And, you do not have to see the movie to get anything from this episode. All you have to do is have a bit of ambition. I also encourage you to first listen to the full Episode 33 to get the full message. Let’s do this!
Barbie–the movie and the character–take a courageous leap to suggest that life as we know it may not be all we are meant for. Sometimes, stepping outside of the comfort of your Dream House, circle of friends and hometown are exactly what it takes to find yourself.
It takes freaking gumption!
Gumption is a critical stage in the coaching process I use with my clients. Owning that bit of fear mixed with desire for change is critical in achieving your dreams, whether it’s to be able to play on the floor with your children, walk the dog without pain or lose 100 pounds.
Join me in this BONUS episode WITH SPOILERS on how the movie’s final message brought me to tears and fueled my fire to bravely own my life and embrace who I am today! (Hopefully, it does for you too!)
Take the first step–just like Barbie– with a FREE, 30-day challenge to help you own the guts, chutzpah, faith–whatever you want to call it–in yourself. Level up with the Weight Loss Boost to lose up to 10 pounds during the challenge with my favorite weight loss tactic. It's called the GUMPTION challenge. Click here for details and get started! <<
Visit UnmaskedWellness.com for other free resources to make smart moves in your own wellness journey.
You can also subscribe for weekly emails with insights, inspiration and info to level up your weight loss journey success and learn how to live unmasked.
Follow my podcast to access more helpful episodes wherever you binge your favorite podcasts.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook,TikTok and YouTube. I would love for you to follow me and share my posts so others can join in on the conversation.
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
Support this podcast: https://podcasters.spotify.com/pod/show/weight-loss-unmasked/support
We learn by observing others. Allow me to be your study.
As I round the corner on my weight loss journey, I continue to learn about myself, what works...and what doesn't.
Sharing my weight loss experience was what started this podcast in the first place.
For me, weight loss was a struggle, the bane of my existence, a source of sadness for most of my life. When I began approaching 300 pounds, I had to draw the line.
I had to start taking care of myself. And I have.
Despite the cloud of doubt or lightning strike of fear regarding weight loss, there's a great deal of insight, excitement and pride that comes with making the commitment.
I am a walking testament to this.
In this episode, I outline:
- Where I am
- What I’ve learned
- What I'm doing
This includes three personal lessons on:
- Feelings of overwhelm
- Sticking the the play
- Staying in action
Take the first step now with a FREE, 30-day challenge to help you see that you have the guts, chutzpah, belief–whatever you want to call it–in yourself. Level up with the Weight Loss Boost to lose up to 10 pounds during the challenge with my favorite weight loss tactic. It's called the GUMPTION challenge. Click here for details and get started! <<
Visit UnmaskedWellness.com for other free resources to make smart moves in your own wellness journey.
You can also subscribe for weekly emails with insights, inspiration and info to level up your weight loss journey success and learn how to live unmasked.
Follow my podcast to access more helpful episodes wherever you binge your favorite podcasts. If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook,TikTok and YouTube. I would love for you to follow me and share my posts so others can join in on the conversation.
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
Support this podcast: https://podcasters.spotify.com/pod/show/weight-loss-unmasked/support
Our beautiful world is so dynamic. There's so much to explore; so many people to meet; and so many things to do. So, in order for us to live our best life--on our terms--we have to be aware of the distractions that exist.
This is especially important when you're on a mission to adopt a different lifestyle or lose weight to improve your wellness.
In thinking on the topics, I developed a comprehensive list that comes with a handy mnemonic device: FEELINGS.
- Failed Commitments
- Egotism
- Entertainment
- Laziness
- Insincerity
- Negativity
- Gossip
- Support (lack of)
And then I review how to remove that B.S. from your life to make room for what REALLY matters to you and supports your goals:
- Acknowledge
- Assess
- Act
To support your journey to being the master of your domain, I've created something just for you! It's a FREE, 30-day challenge to help you see that you have the guts, chutzpah, belief–whatever you want to call it–in yourself to grab life by the horns and go for it. It's called the GUMPTION challenge. Click here for details and get started! <<
Want to make a lifestyle change...for good? Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com to learn more about wellness mindset coaching opportunities with me!
You can also subscribe for weekly emails with insights, inspiration and info to level up your weight loss journey success and learn how to live unmasked.
Follow my podcast to access more helpful episodes wherever you binge your favorite podcasts. If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook,TikTok and YouTube. I would love for you to follow me and share my posts so others can join in on the conversation.
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
Do you wake up in the morning feeling groggy, like you haven’t slept, or maybe melancholy about the day?
Do you end your day beating yourself up for not going for that walk or going to the gym like you promised your friend?
Do you feel guilty for having dessert again this week or ordering takeout, even though you have plenty of fresh food in the fridge?
Do you hate feeling short of breath after getting the mail, playing with your kids or even just walking up the stairs?
All these emotions mean you’re fed up. And that’s the first step to making change in your life. It also means you’re living a life that doesn’t BRING YOU HAPPINESS. IT DOESN’T SERVE YOU.
Although you may think you’re in a state of complete misery, hopeless and a body that doesn’t feel like your own, all of these painful emotions actually mean that you're actually in the best place right now. YOU KNOW WHAT YOU NEED.
You might think you want to stay up late and drink, but what you really want is to feel refreshed and cheery when you wake up in the morning.
You might think you want to rest at the end of the day, but what you really want is to get in a good workout and ride the high of those endorphins instead.
You might think you want another piece of cake, but what you really want is to feel better in your clothes and less rumbly in your tumbly?
In short, you may feel powerless, but you are in the driver’s seat my friend. You have the courage AND desire.
So now, what?
The solution is simple: MAKE A CHANGE.
The “now what?” question is exactly why I created the GUMPTION Challenge. The short list of simple guidelines empower you to put that courage in action immediately, and in turn, grow that gumption to yield some big results.
That’s what the GUMPTION Challenge is all about. Making some small, simple, doable changes in your life that ACTUALLY line up with who you are and what you want! (And it's FREE!)
What is the GUMPTION Challenge?
- Move daily for at least 30 minutes (yoga, mobility and walking count!)
- Eat balanced meals and healthy snacks
- Drink 8 glasses of water a day (including sparkling water and seltzer!)
- No alcohol--it's possible!
- YOUR CHOICE: Pick something that fits your personal goals and preferences!
WANT A WEIGHT LOSS BOOST?
One of my biggest issues I had with the GUMPTION Challenge from the start is that it really didn’t address weight loss. And that's definitely something we're after, right?
Now, there's a Weight Loss Boost option designed to:
- Nurture your courage
- Empower you to make a change
- AND help you lose up to 10 pounds (and keep it off!)
How do you get started? You have a few options:
-
(FREE) Start whenever you want with the rules outlined above.
-
(FREE) Register for weekly emails that includes lessons from my coaching to level up your gumption-growing experience.
-
($27 Weight Loss Boost) For the cost of ordering dinner, you'll receive:
-
Weekly emails with lessons and resources
- Advanced exercises to help break down the barriers that keep you in a cycle of weight loss and gain, or repeating self-sabotaging behavior
- My proven weight loss plan to help you drop up to 10 pounds AND keep it off (I've done it multiple times myself!)
Click here to get started!
Want to make a lifestyle change...for good? Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com to learn more about wellness mindset coaching opportunities with me!
You can also subscribe for weekly emails with insights, inspiration and info to level up your weight loss journey success and learn how to live unmasked.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook,TikTok and YouTube. I would love for you to follow me and share my posts so others can join in on the conversation.
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
It takes guts to face our fears. Whether it's riding a terrifying rollercoaster and stepping on the scale, it can plague you, hold you back and diminish your quality of life if you don’t address it.
Getting your gumption back probably feels easier said than done.
You may feel like weight loss is impossible.
You may think that happiness is a fairytale.
You may believe you're destined to settle.
I'm here to tell you there's hope--and it's all within YOU!
Despite these tales you tell yourself, you have the strength within you. By fostering the spark that I know is inside you, we can grow your courage and gumption to go after all your dreams, from weight loss to utter happiness.
In this episode, I show you how it's possible with a fun yet real story about how I conquered an adult fear of riding a rollercoaster, restoring the fearless spirit I used to have as a teen.
Then, I outline four powerful lessons about embracing the gumption within you:
- You can only grow outside of your comfort zone.
- Nothing is as bad as it seems.
- Trust yourself.
- You are safe.
Are you feeling the fire growing inside of you? Good! Because I have something to really fuel it!
It's called the GUMPTION Challenge!
It's a FREE, 30-day challenge to help you see that you have the guts, chutzpah, belief–whatever you want to call it–in yourself to grab life by the horns and go for it. It's called the GUMPTION challenge. Click here for details and get started!
Want to make a lifestyle change...for good?
Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com to learn more about wellness mindset coaching opportunities with me!
You can also subscribe for weekly emails with insights, inspiration and info to level up your weight loss journey success and learn how to live unmasked.
Follow my podcast to access more helpful episodes wherever you binge your favorite podcasts. If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook,TikTok and YouTube. I would love for you to follow me and share my posts so others can join in on the conversation.
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
When we make a choice, it's often to improve life, learn, grow and succeed. However, that road may bring about unexpected experiences and, yes, sometimes these unpleasant feelings.
When I first started this podcast, I the goal was to show what it's really like to experience a 100-pound weight loss journey. Social media can be so filtered that the sweat and suffering can often be totally hidden from view.
I also wanted to show people, maybe like you, that the tough times that come with weight loss are simply part of the process.
See, losing weight successfully is not just a black and white diet plan. It's not a quick fix. And it's certainly not a simply process.
It does take work, dedication and a lot of heart.
At the starting line of my journey, I saw myself as the Incognito Athlete, a woman who was strong and capable in my own way, but lacked the socially acceptable exterior. I had the ambition to make a change, and jumped head-first into a journey to lose the weight for good!
After sometime, it all clicked for me. I wasn't just on a weight loss journey. Nope! This was a journey to discover what health and happiness truly looks like. And the outcome has been something greater and more fulfilling than I ever imagined.
Now that I've unlocked the mystery behind weight loss, I can see that the Incognito Athlete, although ambitious and hopeful, was still limited in her beliefs...especially of herself.
I've reached a new point of self-development now, one where I no longer hide behind the mask or feel "less than".
I now LIVE UNMASKED.
I discovered the barriers I'd set for myself and I busted them down to do more, see more and achieve more than I ever thought possible.
And, just as I set out to do from Day 1, I'm sharing all these freeing lessons with you.
It is my mission to support anyone who is feeling unseen, incapable or defeated with their health and happiness through customized goal-setting and proven weight loss strategies, while leveraging critical lessons in gratitude, grace and grit.
From this point on, the Incognito Athlete podcast is now Weight Loss Unmasked.
Whether you are looking to lose 100 pounds like me, just a few pounds to feel better in your skin, or to brighten your world with more joy and less self-loathing, this podcast is for you. I'll discuss weight loss tips and overall wellness guidance, often times paired with free resources to supercharge your efforts.
A massive thanks goes out to each of you who have been there from the beginning. My heart goes out to you for your support. With that, I send you all the inspiration and encouragement you need to get started or keep going, no matter where you are in your own journey.
If you are new to the podcast, know you're in the right place. Unlike the shock-factor coaching, glamour-guilting messages out there, I cut to the chase while supplying you with exercises and coaching that will expand your mind to a new level...one that is UNMASKED.
Ready to make a lifestyle change...for good? Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com to learn more about wellness mindset coaching opportunities!
You can also subscribe for weekly emails with insights, inspiration and info to level up your weight loss journey success and learn how to live unmasked.
Follow my podcast to access more helpful episodes wherever you binge your favorite podcasts. If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook,TikTok and YouTube. I would love for you to follow me and share my posts so others can join in on the conversation.
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
Your summer vacation is finally here! There's almost nothing like getting away. You can cut loose, forget about your responsibilities for a few days and just be carefree for once.
What does that look like for you? Enjoying some convenient drive-thru visits? Getting that mile-high ice cream sundae? Day-drinking your worries away?
In the past, people convinced me that "you only live once"? Maybe so. But having a fun vacation doesn't require any of these things. In fact, your past traditions and choice can be revisited.
This year, you have a chance to define your vacation in a way that work for your new lifestyle and is still just as cool and carefree as you want it to be.
In this episode, I dive into these six summertime tips for your upcoming trip!
- Sub Your Snacks
- Know Before You Go
- Don't Wait--Hydrate
- Pick Your Poison
- Aim to Be Active
- Tell Your Friends
Want to make a lifestyle change...for good? Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com to learn more about wellness mindset coaching opportunities with me!
You can also subscribe for weekly emails with insights, inspiration and info to level up your weight loss journey success and learn how to live unmasked.
Subscribe to more episodes wherever you binge your favorite podcasts. If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook,TikTok and YouTube. I would love for you to follow me and share my posts so others can join in on the conversation.
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
The elusive balance in life. Many of us seek it. Few truly find it. Why? Because life is more like juggling, keeping all the balls in the air to keep the important things in your life afloat.
"Stressful" may be the word that comes to mind, but it doesn't have to be, especially when you're doing your best to actually take care of yourself for once.
In this episode, I talk about how it's totally possible to be the boss of your life WHILE also losing weight. I cover:
- How the balance in life isn’t possible
- How to prioritize what really matters
- 3 major tips on how to make time for the things that are most important
FREE RESOURCE!
"Juggling Life While Losing Weight" is an easy but telling exercise to help you prioritize what REALLY matters to you. Plus, you can use it over and over again to reinforce your new priorities, goals and beliefs in yourself! Click here to download it for FREE now!
Want to make a lifestyle change...for good? Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com to learn more about wellness mindset coaching opportunities with me!
You can also subscribe for weekly emails with insights, inspiration and info to level up your weight loss journey success and learn how to live unmasked.
Subscribe to more episodes wherever you binge your favorite podcasts. If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook,TikTok and YouTube. I would love for you to follow me and share my posts so others can join in on the conversation.
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
Have you ever found yourself traveling along your badass path to wellness or weight loss, making strides and seeing some progress, when all of a sudden you feels these emotions of doubt, worry, fear, guilt or even regret? Like everything you've done to this point won't last anyway or that you're incapable of reaching the finish line?
That's what I call "winner's remorse". It's a very common--and very normal--phenomenon that happens when we change the way we've been living for years and years, so our brain is like, "Whoa! That's not the path we want. You're going to lose."
It's a mental place of "being stuck" or even self-sabotage, if we let it.
What's important to note here is the AWARENESS of the occurrence. When the skeletons in your closet come out and remind you of all the times you failed, suggesting this is just another one of those times, BE AWARE and then shift your thoughts.
I liken it to traveling an unknown mountainous path that's way more uncertain than the shiny distractions of the Vegas strip. Yet, it's the true path to success.
Tune into this episode for a real conversation about this with my husband, Frank (@forgedfatherfrankie), and to hear more about ways to stay the course even in the midst of impending remorse for all the hard work you've been putting in:
- Find or recommit to your mantra
- Analyze the validity of your thoughts
- Recruit an accountabilibuddy
- Hire a coach
- Access one of my free downloads to strength your mental muscle!
FREE RESOURCES!
Winner's Circle Poster: Seeing AND celebrating the wins are critical to your ongoing success when on a weight loss or wellness journey. This is also an effective way to dispel any doubts, fears or untruths that may (and typically do) creep up when you're making positive changes in your life. Make this poster YOURS by adding big and small wins to remind you that you are AMAZING! Click here to get this free download!
Self-Alignment Inquiry: Whether you're gaining the gumption to start your wellness journey or conducting a midway check-in, the Self-Alignment Inquiry is hugely helpful! It's just a short, single-sided worksheet with two simple exercises that help you determine how aligned you are with your goals. Complete each part with an open mind and space for grace. Remember, you're courageous for taking steps to put yourself first. That alone is a huge win! Click here to get this free download!
Want to make a lifestyle change...for good? Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com to learn more about wellness mindset coaching opportunities with me!
Subscribe to more episodes wherever you binge your favorite podcasts. If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook,TikTok and YouTube. I would love for you to follow me and share my posts so others can join in on the conversation.
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
There are some days you might feel like a piece of crap, like no one cares and nothing you do matters. I've had those days. I even felt like that a little recently. (It comes with the territory of being human.)
What isn't necessary is accepting this lie.
Yep, this is a lie that we tell ourselves, based on life experiences and the "evidence" that we collect to prove that we are right. But, because you're strong and resetting your mindset, you're not captive to these falsehoods. You have the ability to be a better detective, and to determine what's true and what's not.
In this episode, I dissect this heart-clenching experience, how it comes up and how to diffuse it whenever it happens.
I also outline your path to what you really want: happiness. I find that happiness is derived from three major things:
- Your physical wellness
- Your mental wellness
- Your sense of purpose
By focusing on and investing in these areas, you are sure to achieve that "brass ring" and feel the happiness that you seek. Join me for this episode to flip the script on your day to make it a great one!
Want to make a lifestyle change...for good? Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com to learn more about wellness mindset coaching with me!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
I want to tell you a story. A piece of my story. About how gratitude saved my life when I felt utterly hopeless and was on the verge of homelessness.
"Gratitude" can feel very subjective or even fake in the age of social media. Everyone seems to have some new selfie or family portrait to portray the oh-so-fuzzy thankfulness that they feel. And they may certainly do! But it's not resonating with you. Why? Because it's not about you.
Your life feels run by lists, obligations, housecleaning and managing everything your family expects from you.
It's exhausting. And so the idea of gratitude--that there's anything at all to be grateful for--seems truly unrealistic.
I did too until I was faced with no choice but to go down the dark, ominous path of negativity or up the bright path of faith and opportunity. By choosing to look at the few things that still brought me some joy and goodness, and putting grateful energy toward them, I was able to survive (and thrive!) beyond one of the most scary, uncertain times in my life.
Tune in for my story and use it as a source of inspiration to look at your own life. Then, take my three tips to adding meaningful, sincere gratitude in your life. These small actions make a massive difference, whether you're making a shift in your wellness journey or are just wanting to feel happier during your days.
- Start your day by listing 3 things for which you are grateful.
- Intentionally demonstrate gratitude for these three things at least once throughout the day.
- Close your day by thinking of at least one miracle that happened to you.
To support your journey to being the master of your domain, I've created something just for you! It's a FREE, 30-day challenge to help you see that you have the guts, chutzpah, belief–whatever you want to call it–in yourself to grab life by the horns and go for it. It's called the GUMPTION challenge. Click here for details and get started! <<
Want to make a lifestyle change...for good? Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com to learn more about wellness mindset coaching with me!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
Everytime I go to a convention, I get the excited jitters. Maybe it’s because I’m an extrovert. I love surrounding myself with people, especially people who get me.That’s exactly how I felt recently at the Music City Fit Expo in Nashville,TN.Thanks to my industrious husband, @forgedfatherfrankie , who’s always on the hunt for the next coolest thing for us to do, we got signed up to attend. At first, we were stoked to just see what kind of cool merch we could find. Although I got some awesome stuff, I got way more out of it than I ever could have imagined–and is the topic for this episode.There, we were inspired to keep three confidence-boosting beliefs top of mind for our own wellness journeys. Join me for this feel-good, inspiring episode with my co-host, Frank, to jump-start your own engine or reinvigorate your own efforts to achieve happiness and health in your life. >> To support your journey to being the master of your domain, I've created something just for you! It's a FREE, 30-day challenge to help you see that you have the guts, chutzpah, belief–whatever you want to call it–in yourself to grab life by the horns and go for it. It's called the GUMPTION challenge. Click this link in my bio for details and get started! <
"I just don't wanna." When I'm tired, like really tired, this is the repeat phrase that pops into my head. What's yours?
And it's valid, right? You work hard, take care of others and have this huge weight loss or wellness goal looming ahead like a giant billboard sign that says, "100 Miles to Go". If you weren't tired for all the task-masting, the thought of all those workouts feels utterly exhausting. All you really want is your couch and some fuzzy socks.
But is it?
This is where the rubber meets the road. The fatigue tells you one thing, but your heart is telling you another.
This paradox has fascinated me throughout my personal development journey, that I can know the right thing to do, but still experience strong urges to buy the chips and order the pizza, completely putting my weight loss journey into a tailspin.
So, with full transparency, I divulge the "Phases of Fighting Fatigue", complete with honest self-talk and emotions. By sharing my personal, internal struggle, I seek to validate your own experience and feelings as well as offer you insights on how to navigate through the fatigue to the winner's circle.
In addition to walking through my phases, I also offer new perspectives on unforeseen snafus, unfortunate happenings and long, freakin' days. (It's the stuff that's totally changed my life. My hope is even a piece of it is something that can serve you well, too!)
To support your journey to being the master of your domain, I've created something just for you! It's a FREE, 30-day challenge to help you see that you have the guts, chutzpah, belief–whatever you want to call it–in yourself to grab life by the horns and go for it. It's called the GUMPTION challenge. Click here for details and get started! <<
Want to make a lifestyle change...for good? Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com to learn more about wellness mindset coaching with me!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
Meal prep. It's become a buzz word on social media and a dividing philosophy amongst wellness pursuers. To prep or not to prep?
You may think you don't have enough time.
You may even think it's too costly.
But what is the real price of NOT meal prepping??
If you're on the fence--and are looking for some logical reason to give it a shot--tune into this episode. Just like you, I'm out to maximize my days to make sure I'm productive while also being protective of my "me time".
It was during a lull in my meal prepping habits that I realized how extremely valuable the weekly ritual had become:
- Saving up to 10 hours of my life each week
- Eliminating hundreds--if not thousands of calories--in my diet
- Perpetual progress in my weight loss pursuit (no turning back!)
I have nothing to gain by sharing these revelations with you, and you have nothing to lose by listening.
To support your journey to being the master of your domain, I've created something just for you! It's a FREE, 30-day challenge to help you see that you have the guts, chutzpah, belief–whatever you want to call it–in yourself to grab life by the horns and go for it. It's called the GUMPTION challenge. Click here for details and get started! <<
Want to make a lifestyle change...for good? Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com to learn more about wellness mindset coaching with me!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
Do you ever feel like a ping pong ball, bouncing back and forth from this thing and that person to handle what you're met with? I certainly have! It's exhausting! Or maybe you feel like you're flying in the Millennium Falcon, shifting into hyperdrive, just bracing yourself for the trip to goodness-knows-where.
This is life. Or is it?
At 280 pounds, I threw my hands in the air, took off my proverbial seatbelt and said, "Enough is enough!" I'd reached a new point of unhealthiness where all I wanted to do was hide in my closet amongst the clothes that didn't fit me anymore.
It was time to make a change.
And truly, that was the turning point in my life where I realized that I do have more power over my life than I thought. I had gotten myself to that point, and I was going to get myself out of it.
The moral to the story: Life doesn't run us. We can run our life.
Doubt me? I don't blame you. However, I still think you can benefit from this episode--which is really 9 episodes in one--where I talk through my top ways you can start to run your life, rather than be at the effect of everything (and everyone) around you.
In the words of Buddy Dieker from the Netflix series, Ozark: “You Gotta Act And Let Everybody Else React.”
And here's how:
- Initiate Change
- Make a Plan
- Choose Your Words Carefully
- Communicate!!!
- Control What You Can Control
- Assess Your Needs Vs. Your Wants (and basically stick to your plan)
- Don’t Take Things Personally
- Set Boundaries
- Embrace Who You Are
To support your journey to being the master of your domain, I've created something just for you! It's a FREE, 30-day challenge to help you see that you have the guts, chutzpah, belief–whatever you want to call it–in yourself to grab life by the horns and go for it It's called the GUMPTION challenge. Click here for details and get started! <<
Want to make a lifestyle change...for good? Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com to learn more about wellness mindset coaching with me!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
I’m the kind of girl who loves a good list. Are you that way too? You get your favorite pen and notebook or pop open your favorite app to itemize your to-dos to stay productive. Oh, and when it’s time to check and item or cross it off you feel like you just stepped on the podium!
If you are, then you’re in good company!
Planning and preparation are so critical when it comes to achieving anything. We can’t just wish upon a star and hope we can become the CEO of a company or lose 100 pounds. Things like that require a game plan with steps and heck, even deadlines.
But what I’ve noticed in my own experience is that all the planning and prep can actually create what feels like paralysis.
So think about this for a second...
Was there ever a time when you felt resistance or found yourself over-analyzing? Especially about things like when you’ll exercise, whether you should call your friend to meet you at the gym, or what foods you should make this week? Or maybe you found yourself procrastinating when it came time to get to the gym, prep your meals, place your grocery order, pack your gym bag, schedule an appointment with your coach, or something of the like?
That’s what I’m talking about, that there can be a paralysis in the planning. Before you know it, you’ve lost an hour when you could have been out there getting that walk in.
If you feel like you’ve been shuffling the same tasks from week to week, then check out this episode to learn:
- Probing questions to ask yourself and find out whether you're in planning paralysis.
- Three ways shake off the resistance and get in motion.
- A key pro tip that gives the introspective bunch or folks that always ask "why" some real food for thought!
SUPERCHARGE YOUR EFFORTS WITH MY RESTORATION CHECKLIST FOR FREE!
Download your own personal Weekly Restoration Checklist for FREE by clicking here. Whether it's Sunday or another day of the week, use that time to physically and mentally prepare for the work, projects, family events or me time ahead. Make this checklist your own by adding items that matter to you! <<
Want to make a lifestyle change...for good? Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com to learn more about wellness mindset coaching with me!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
I love salami. When I tell you I love salami, I mean I can devour an entire package in one day if I’m not too careful. That’s nearly one pound of salty, processed meaty goodness. Nom nom!
When I nibble on just one piece, there’s like a wave that comes over me and I audibly say, "Mmmmmm". Is there a food that does that for you, like maybe a piece of chocolate or a sip of wine?
It’s literally a pleasure trigger that interrupts my thoughts and emotions, and gives me that warm and fuzzy feeling.
It wasn’t until a few years ago that I realized something. As much as I enjoy this feeling, this burst of deliciousness and moment of happiness was just that–fleeting. Before I knew it, I was feeling full in my belly, of 1500 calories and 140 g of fat, but still empty in my heart.
Depressing, I know. But that’s not what I want to dwell on today. Because here’s the deal. I still love salami and I’m not about to break up with it. You can have your salami–or cake or steak or wine or whatever is your thing–and eat it too while on your wellness journey. You can still enjoy the yummy things in life in a way that aligns with your weight loss plan and goals.
How? I’m going to dive into it in today’s episode! Tune in for four different ways to continue enjoying the foods you love without feeling the guilt of enjoying them. I also leave with you with one final recommendation to help you make choices that will support your pursuit of .
BONUS RESOURCES:
Take the Eat It or Beat It Quiz! This silly-sounding quiz is just a fun and easy way to see if maybe your favorite food still has a place in your wellness journey or if might be worth saying, "Beat it!" to the foods that are in your way of winning at weight loss. Here's the link: https://tinyurl.com/EatItOrBeatItQuiz.
To support you in this effort, I've created something just for you. It's a FREE, 30-day challenge to help you see that you have the guts, chutzpah, belief–whatever you want to call it–in yourself to grab life by the horns and go for it! It's called the GUMPTION challenge. Click here for details and get started! <<
Want to make a lifestyle change...for good? Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com to learn more about wellness mindset coaching with me!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
There's never enough time in the day. There's so much to get done. So many people you love and support. And those dreams of yours...they have a place here too, don't they?
This is the place where Janelle found herself, a busy mother of two little girls, a wife, a daughter, a sister, and a woman who felt unhappy, overweight, and worn out. But she also knew she was a woman with a purpose.
Taking life by the horns, she beat the clock by organizing her days and prioritizing her energy. After much dedication, she's now making progress with her weight loss. Even more important, she's enjoying time with her children even more, fostering a healthy marriage with her husband, pursuing a new job opportunity and passion project, and embarking on her bucket list goal to run a marathon.
The story Janelle has is one we can all relate to, yet it inspires us to see beyond the walls we may have created, to see what's truly possible in our pursuit of happiness and health.
The new online thrift boutique, 42, is featured in this episode. 42 offers affordable clothing and light as an advocate for their local and online communities. Visit their online store or Facebook profile to support their cause today! <<
Want to make a lifestyle change like Janelle? Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
Burned out. Tired. Carrying the load. Whatever it is that you might be feeling right now, I’m sure I can relate to a degree. Especially when Sunday rolls around. Ugh. I mean, isn’t Sunday supposed to be the “day of rest”?
However, a few months back, I realized that I was forsaking my Sunday by “resting” through inaction. It dawned on me that Sunday is actually a day of rest-oration! Rather than squander the day or dwell too much of the ticking countdown of the weekend, I used my precious Sunday to prepare myself for the week ahead, making it way less dreaded and tons more successful.
Preparation and planning fuel your productivity and progress. In this episode, I run through my own personal checklist of items that have improved my Sunday and set me up for success through the entire week, including:
- Stock Your Fridge with Fuel
- Prepare Food and/or Meals
- Schedule Workouts for the Week
- Outline Tomorrow’s Schedule
For the entire checklist, tune into the episode AND download your own personal Weekly Restoration Checklist for FREE by clicking here. Whether it's Sunday or another day of the week, use that time to physically and mentally prepare for the work, projects, family events or me time ahead. Make this checklist your own by adding items that matter to you! <<
Want to make a lifestyle change...for good? Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com to learn more about wellness mindset coaching with me!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
Ten years. That's about how long it took me to get over my false belief that I was too fat, to slow, to incapable of running a 5K. Until now. I just recently achieved that goal, and it got me thinking about how stuck we can feel in beliefs and feelings.
What kind of goals do you have for yourself? What kind of feelings come up for you when you think about them?
Feelings can be uncomfortable. I GET IT! They're personal and make us vulnerable. Yet, if we consider them within ourselves, we're totally safe.
That's where I encourage you to get unstuck and take your first steps, in the safety of your own head and heart. And here's how:
- Decide what’s not working
- Shake it up and make a commitment to change
- Make a plan that works for you
These short exercises you do with yourself can really allow you to get to know who you are today, not live in who you were 10 or 20 years ago.
This can take some courage! So, kudos to you for even considering this!
To support you in this effort, I've created something just for you. It's a FREE, 30-day challenge to help you see that you have the guts, chutzpah, belief–whatever you want to call it–in yourself to grab life by the horns and go for it! It's called the GUMPTION challenge. Click here for details and get started! <<
Want to make a lifestyle change...for good? Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com to learn more about wellness mindset coaching with me!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
SEE BELOW FOR A FREE EVENT OPPORTUNITY! <<
This episode is not about me. Despite the title, I'm more interested in sharing with you the things I learned from completing 75Hard that I think YOU will want to know. Think of me as me as a big sister for about 25 minutes as I relay my life lessons so you don't have to go through the pain and suffering–and four attempts–that I experienced.
Yet it’s those stumbles, those flat out failures, that helped me toughen up, grow my grit, and achieve so much more inner-peace than I’ve ever had. That's what makes them PURE GOLD. In listening to my story, my goal is to:
- Help you determine if the challenge is right for you...right now.
- Dispel any fear or uncertainty around the challenge.
- Encourage you to pursue anything that’s outside of your comfort zone, even if it’s not the 75Hard Challenge.
So, the 10 Things I Learned From Completing the 75Hard Challenge (and that I explain in this episode) are:
- Water is life.
- Change feels sucky.
- Feels happen.
- Guilt is more painful than sweating.
- Look past your walls.
- Running the rain is badass.
- 75Hard is not that hard.
- Do it because YOU want to.
- We truly can do more than we think.
- We are never done.
PLUS, I have a very exciting announcement especially for you--my listeners.
Ready to get gritty and dig in those heels? Then join me for GUMPTION, a 30-day challenge to help you see that you have the guts, chutzpah, belief–whatever you want to call it–in yourself to grab life by the horns and go for it! Click here to get the details and save your seat! The challenge kicks off next Wednesday, March 29! <<
Want to make a lifestyle change...for good? Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com to learn more about wellness mindset coaching with me!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
See below for details on my FREE DOWNLOAD to accompany this episode! <<
Self-sabotage was one of the most common and annoying trends that became ever-apparent in my weight loss--and gain--cycles. Know what I'm talking about? I'd lose 10-20 pounds, get all proud of myself, and then celebrate with pizza...three nights in a row? I continually did things that didn't match the weight loss and wellness results that I was working so hard for. It was maddening!
What I didn't realize is that my beliefs, thoughts, words and actions DID NOT align with who I was working to become.
I was not being who I wanted to be.
Instead of making changes, I'd beat myself up and usually give up all together until I couldn't button my jeans again. And so the cycle continued...!
Rather than continue a similar cycle that I did, I'm encouraging you to raise your awareness (and gumption) to take these three steps to being who you want to be:
Step #1: Determine if you are truly in alignment with the person you seek to be.
Step #2: Define who you want to be.
Step #3: Make changes.
OK, easier said than done, right? Nope! It’s actually quite simple. I explain all these steps and encourage you to see that who you want to become is who you are now. All you may need is a little realignment with your beliefs, thoughts, words and actions to reach your weight loss or wellness goals.
Ready to make some changes? Awesome! Click HERE to download my FREE Self-Integrity Inquiry worksheet to get started NOW! There's no time like the present, and all the answers you need are within you!
Want to make a lifestyle change...for good? Visit UnmaskedWellness.com or email me at erica@unmaskedwellness.com to learn more about wellness mindset coaching with me!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
What does it mean to be OK? What happens when we don't feel OK? Why does everyone else sometimes seem OK, while feelings of discontent, upset or sadness loom?
I've been grappling with the idea of being OK and what it really means. As someone who is seeking a place of "happiness and health", I often reflect on the ambiguity of those terms. What happiness means to me is not what it means to anyone else.
Therefore, the idea of being OK (or not OK) is also completely subjective.
Still, in recent years, a trendy saying has emerged in our society that states, "It's OK to not be OK". Is that a fair statement? How does that differ for each of us?
In this episode, I touch on my own experiences of not feeling OK and ponder a revised perspective on the on-trend saying, by looking at:
- What Emotions are Associated with Not Being the Opposite of OK
- Assessing the These Emotions
- How Emotional Awareness & Management are Key to Self-Care
BONUS: Grab a FREE download of the top resources that have supported me in my self-discovery and wellness journey. As we all continue on our personalized wellness journeys, learning about ourselves is quite possibly the most unexpected aspect. And it's amazing! Tap into these gems and let me know what you think! You can download it now by visiting: unmaskedwellness.com/resources.
EPISODE RESOURCES:
Connect with me on Instagram, Facebook, Twitter and TikTok. I would also love for you to follow me and share my posts so others can join in on the conversation!
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
Ready to make a lifestyle change...for good? Visit UnmaskedWellness.com or DM me online to learn more about wellness mindset coaching with me!<<
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
This is not a motivational speech that just tells you to never give up--NEVER SURRENDER!
That's a great attitude to have, for sure, yet what really motivates perseverance and persistence is understanding the reasoning behind the quitting, pausing, excuses and downright lies that prevent goals from being reached.
This episode is rich with information based on my experience and research. In about 20 minutes, you'll understand why you are not a destined quitter, how to uncover the reasons behind your decisions to quit in the past, and how to navigate toward a path of possibilities through personalized understanding.
Not convinced it's possible? I illustrate my own path as a quitter-turned-winner through my four attempts to complete the 75Hard Challenge.
In closing, I pose eight critical questions to help guide you out of your rut and straight to the winners circle:
- Do you believe in change?
- Do you believe in yourself?
- Are you willing to put in consistent effort?
- What do you want to change?
- Why do you want to change it?
- What fears come up for you around that change?
- Where does that fear come from?
- What truth or truths reinforce your belief in change?
FREE LISTENER RESOURCE
This is complex stuff, so if you want to see my personal example of how I answered these questions, click here. I’ll also include a list of four unwelcome challenges that you’ll actually want to embrace when you commit to quitting quitting!
RELATED EPISODES
Why We Should Choose to Live Hard | Dolly's Story & the 75Hard Challenge
From 75Hard to Freedom
EXPLORE YOUR OPTIONS
If you answered "no" to any of the first three questions listed above, please contact me. We can explore whether working together is something you’re interested in or if there’s another resource I can offer that brings you closer to the health and happiness you seek. Visit UnmaskedWellness.com or DM me online to learn more about wellness mindset coaching with me!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
When getting in that workout or managing to prep your meals for the week feels impossible, it may be time to level-set on what's truly possible. The barriers that are keeping you from losing the weight and taking your goals by storm may not be as tall or impenetrable as they seem.
What if these barriers were just in your mind? Beliefs you learned forever ago that are stuck there like a glob of gum under a table. You can't see it but it's always there!
As silly as it sounds, this is often the case.
However, for Abby, her experience with barriers is a different story. As a woman with an upper-limb deficiency, her outlook on life--and the way people have looked upon her--gives her a unique perspective of what a barrier truly is.
Tune into this episode for her priceless perspective, personal barrier-breaking recommendations, and messages to bring down the stereotype walls around disabilities and those who are disabled.
Need the notes? Here you go!
Ways to Break Down Barriers
- Engage your grit: If you have a dream, develop a plan or roadmap to get there. That's how you grow grit!
- Daily affirmations: Starting the day with a positive, personal message can set the tone for the rest of your day, while reinforcing true beliefs about yourself.
- Surround yourself with like-minded, goal-driven people: Creating or finding a tribe that supports you in your wellness journey is a key contributor to your ongoing success.
- Continue learning: Ongoing education keeps the information front and center so you're more likely to use your new lessons in the moment, rather than resort to your old beliefs and behaviors that no longer serve you.
Breaking Down Barriers with People Who Have Disabilities
- See the person before you see the disability. We are all different. A disability is unlike race, shape, height or hair color. Acknowledge personality and intellectual attributes more than appearance.
- Don’t be afraid to ask questions of people with disabilities. Including them in the conversation and teaching our youth raises the awareness of the person and their value.
- Avoid assuming people with disabilities need help. Give them the space to "flourish" and grow their own grit.
Abby's Message to People with Disabilities
- Don’t be afraid to ask for help. This doesn't mean your weak, and it can also bridge the gap of misunderstanding by including others in your experiences.
- Listening to discouragement from others and creating false beliefs only solidify the walls between you and what you want. Acknowledge the goal in your life and go after it no matter what barriers or beliefs you have.
Ready to make a lifestyle change...for good? Visit UnmaskedWellness.com or DM me online to learn more about wellness mindset coaching with me!
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
"Buy my products!" "Get skinny quick!!" "Be swimsuit ready for summer!!"
We are inundated with people who think they know what we need to do to lose the weight. And sure, some of these weight loss programs and products might help us to quickly lose weight, yet how long will it last? At what cost? How will it affect you physically...or even mentally?
This episode topic is different. Instead of telling you what you need to do, I'm encouraging you to identify something to stop doing. I usually steer away from the negative terms--can't, don't, won't--yet I've found that acknowledging this one act that that WE ALL DO (including me!) makes a profound difference.
By removing this action from your daily practice, you will make a lifelong improvement in your pursuit to lose weight, be healthy and live happily.
Tune in to learn the one thing to STOP doing that is getting in your way of winning in weight loss!
All my other episodes and some details about me can also be found on my website:IncognitoAthlete.com.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
Ready to make a lifestyle change...for good? Visit UnmaskedWellness.com or DM me online to learn more about wellness mindset coaching with me!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
Disorganized. Cluttered. Discombobulated. Whatever you want to call it, when things feel out of sorts, it hits home in the biggest ways. Maybe you've been forgetting things. You may be distracted at work, or fatigue is setting in harder than ever. Perhaps the house you used to love is now the bane of your existence.
Rather than give in and claim that 2023 is just going to be another year of bullsh*t, tune into this episode! I dive into three ways you can claim the New Year and tidy things up in your life in a personal, process and relationship sense. These simple approaches have the potential to make a massive impact on your day-to-day, your outlook on life and your ability to attain all the goals you've set.
Pro Tip: In this episode, I mention my use of the Passion Planner. Check out their sleek planners and FREE downloads at PassionPlanner.com.
Ready to make a lifestyle change...for good? Visit UnmaskedWellness.com or DM me online to learn more about wellness mindset coaching with me!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
When you're winning--when you are really feeling inspired by the New Year, the good vibes and your plans for success--are you truly owning those achievements? No matter how small they may be, even if they're just plans to make a positive difference for your wellness, how are you framing your current state? Do you have a little case of the jitters? Or are you pumped that you are making change and going after your weight loss, wellness or even just happiness goals?
So many questions! Yes, I know!
I ask these questions because we too often focus on the negative, the resistance of starting something new or even the unfounded fear that comes with taking a step into the unknown. Rather than consider these changes an adventure, you may be overanalyzing things. This can go so far as to lead to you to self-sabotage.
Instead, I encourage you to own your wins. Own the changes, plans, goals and even small wins you've already claimed as you start the New Year.
Here are three questions to ask yourself:
- What is it that has you feeling like a winner? Why?
- What are you doing that's working...for you personally?
- Are you still achieving growth?
By practicing a little introspection--looking inward-- you can truly own your successes and internalize them as reminders whenever you need them.
Ready to make a lifestyle change...for good? Visit UnmaskedWellness.com or DM me online to learn more about wellness mindset coaching with me!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
You have it all figured out. Your weight loss plan has everything from coaches to a nutrition plan and rigorous exercise schedule. How can anything go wrong?
Although your plan may be well thought out, the perfectionism that's required of these commitments can create an extreme amount of pressure, even if it's just pressure on yourself. The result: mistakes, missteps and feelings of failure.
Grace--or leeway--as you begin your weight loss journey can help you adjust to these plans and even assess if they're the right fit for you. By giving yourself some space to get used to your new lifestyle choices, both physically and mentally, you are much more likely to stay dedicated to your actions and to achieve your goals.
What does "giving yourself grace" actually look like?
- Speaking kindly to yourself, rather than constantly criticize any shortcomings.
- Evaluating "why" you may have come up short or made a mistake in order to prevent it from happening again.
- Assessing and pivoting or recommitting to your weight loss plan(s) to ensure you're expectations are reasonable and your plans are attainable.
Ready to make a lifestyle change...for good? Visit UnmaskedWellness.com or DM me online to learn more about wellness mindset coaching with me!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
There's no denying the presence of sugar plums dancing in your head! And it's that very fact that may have you wondering if you're winning or losing at your weight loss efforts. This is especially true when an old mindset creeps up to interfere with your growth. (Just one more cookie or glass of egg nog...!) Fear not! There are three simple things you can consider to correct any falsehoods that might be lingering in your mind:
- How are you measuring your progress?
- Based on these methods, are you making progress?
- If so, great! That means you're winning! If not, that's OK! This is where you can assess goals and change the course.
The most important thing to do is give yourself a fair assessment and seek out the support you need.
If a plan with wellness mindset coaching is what you seek, let's talk! Book an initial call with me to get some questions answered (https://calendly.com/erica-unmasked/1-1-coaching-consult). You can also learn more at UnmaskedWellness.com.
WANT NUTRITION SUPPORT, TOO? Ask me about a one-of-a-kind opportunity that is designed to be the LAST weight loss program you'll ever need.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
"Isn't this good enough? I mean, I've lost a lot of weight already!" How many times have you asked this question of yourself? Up and down goes the scale, and yet calling it quits halfway to your goal still may feel reasonable. This is the merry-go-round path I had chosen countless times in my life. Despite the personal growth I have achieved, I found myself in a very similar situation recently, considering the very same question.
And for awhile, it made some sense to me. I feel better. I am healthier. I feel pretty. I can perform well in a workout. Is it really worth it, continuing the weight loss journey?
When I asked myself that question, I realized I had it all wrong. I was focusing on the weight loss--the calories and the workouts--rather than myself. That's when I realized the magic question that I needed to be asking myself instead: Am I really worth it?
Mind. Blown.
A flip of perspective and a few word changes changed my whole outlook. My health and happiness are worth it. I am worth it.
And so are you!
Tune into this latest episode to check in with yourself and consider what's standing in your way of reaching your wellness goals!
Ready to make a lifestyle change...for good? Visit UnmaskedWellness.com or DM me online to learn more about wellness mindset coaching with me!
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
"It was the best of times. It was the worst of times." Isn't just the way it is when you're on a mission to lose weight? You're pumped, wanting to making a change in your life, but you can't help this nagging feeling that another failure is right around the corner. Before the burnout bug can bite you in the behind and totally sabotage the great achievements you're making, tune into this episode! I cover three simple things you can do to support you in your continued pursuit to be a happier and healthier you! Find the Balance Budget Your Time Stay in MotionNo matter what, always remember that being the priority is not selfish; it is simply self-care. By implementing these measures, you will see over time how you're simply just making simple yet impactful changes in how you operate. This allows you to have your cake and eat it too--even literally!If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.Ready to make a lifestyle change...for good? Visit UnmaskedWellness.com or DM me online to learn more about wellness mindset coaching with me!No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
When there's 100 pounds to lose, it can feel discouraging. Stressful. Upsetting. Impossible. It is not all peaches and cream, sunshine and rainbows. Renewing the way you live your life, the choices you make, the food you eat, the people you spend time with...it all plays into the process.
Do even after finding the courage to make the changes you need to live a happy, healthy life, the journey is certainly not overnight.
This has been my experience. And it hit me hard when I hit the halfway point. Burnout can happen. It can truly happen at any point.
In this episode, I talk about what contributed to my burnout and how I'm taking these lessons to continue the second half of my wellness journey. I also share three easy steps you can implement today to get back on course if you ever find yourself wanting to throw in the towel:
- Determine what you need (and don't need).
- Put it into action.
- Stay the course.
No matter how you feel, know that you have the power to choose yourself when making decisions that impact your life.
If you are loving the episodes or have some feedback, please leave a review onApple Podcasts or your favorite podcast app–thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram,Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some details about me can also be found on my website:IncognitoAthlete.com.
Ready to make a lifestyle change...for good? VisitUnmaskedWellness.com or DM me online to learn more about wellness mindset coaching with me!
No matter what, keep making choices that serve you in your pursuit to living a life of happiness and health!
Can I keep this up? What if I fail? Can I even do this?
Oh yeah, I can do this.
Join me, Erica, for the second season of the Incognito Athlete podcast for bite-size episodes with powerful messages and impactful insights.
I’ve hit the halfway point In my weight loss journey. Now, it’s time to leave behind the incognito ways, and live unmasked. I’m your fellow wellness journey traveler and now a wellness mindset coach who guides people to discover their mask and what’s holding them back from living a life of health and happiness.
Episode 1 drops Wednesday, November 23. Subscribe on Apple Podcasts, Spotify, Stitcher or wherever you binge your favorite episodes.
Want to take this trek with me? Get more details on one on one coaching or Subscribe for podcast updates, mindset tips, and motivating inspiration at unmaskwellness.com.
Are you ready? Together, let’s do this.
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
Life is hard. It's so unpredictable. Everything is just so crazy.
These are some of the statements I used to exclaim to manage through my days. Maybe they sound a little familiar to you too! The fact is these are often times excuses as well. They are statements that allow us to be affected by life rather than for us to manage our life.
Is your mind blown? Good. Mine was too the first time I considered this concept.
In this episode, I get into this mindset to support you in your pursuit to own the day. I also outline three basic steps to uncomplicating your life so you can stay in pursuit of your weight loss, health and happiness goals.
Tune in. You're worth it.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app! Thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
Ready to make a lifestyle change...for good? Visit UnmaskedWellness.com or DM me online to learn more about wellness mindset coaching with me!
No matter what, keep working hard on your pursuit to living a life of happiness and health!
I'm about to embark on the trip of a lifetime: a cruise to Alaska. From eagles to whales, from mountains to glaciers, I'm looking forward to a whole new adventure like never before.
But, there's one thing I didn't account for: the mountain of temptations that come with an all-inclusive vacation, like 24/7 buffets, all-night hot dogs stands and bars around every corner.
"How are you feeling about the cruise?" my dietician asked.
My answer: "Freakin' awesome."
After years of battling self-sabotage and issues with self-control, I'm excited and confident in my ability to maintain my new lifestyle in one of the most tempting environments on the planet.
This episode is all about hanging tough in a tough environment, where I outline the key ways I'm making the most of this cruise while sticking to my guns--my commitment to myself--in staying committed to a healthy lifestyle.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app! Thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
Ready to make a lifestyle change...for good? Visit UnmaskedWellness.com or DM me online to learn more about wellness mindset coaching with me!
No matter what, keep working hard on your pursuit to living a life of happiness and health!
Have you ever felt paralyzed with indecision, stuck at the starting line of your weight loss journey, new project or big dream? Maybe you even have a stockpile of ideas just waiting to be realized?
Meanwhile, the frustration of the weight you've gained comes to a head and the stress of going clothes shopping is more than you can bear. It's just been easier to do nothing than to possibly do the wrong thing and waste precious time.
Yet, how can anything be wrong if it's still a step toward your goal?
That's the idea behind imperfect progress. Rather than sitting and stewing, you can be stepping forward!
In this episode, I tell my own story of how my pursuit toward perfection literally took me to the point of exhaustion. I also cover the 5 steps toward making imperfect progress today:
-
Setting or Reassessing Your Goal
-
Defining the Path to that Goal
-
Scheduling Your Actions
-
Taking Action
-
Eliminating Criticism
Reach your weight loss goal and become the person you long to be. Unmasked in 90 Days is a 3-month mindset coaching program to discover the mask you wear and claim your right to remove it, revealing your authentically amazing self!
Visit unmaskedwellness.com to learn more or to schedule an inquiry call with me. Let's do this!
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app! Thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
No matter what, keep working hard on your pursuit to living a life of happiness and health!
The scale and I go back...way back! (I'd bet money that you have a similar history with yours.) Whether you look at my mortifying experience in elementary school or my more recent shocker when I hit nearly 280 pounds, there is no denying that I've put more than my physical weight on that thing. Instead, I based my self-worth and emotional stability on the scale, creating a whole layer of stress and limitations on my weight loss efforts.
That is until I made the decision to change my perspective.
I must lend credit where it's due! Dietician Laura Hamilton of Empower Nutrition opened my eyes to the benefits of weighing in daily. She is the catalyst for why my newest daily habit is checking in on the scale.
After taking you back through some scale trauma and weirdness, I cover the five invaluable things that weighing daily has taught me:
- Our weight is never constant.
- Our bodies are affected by various influences.
- Our weight can be telling of what influences affect us most.
- Detaching emotions from the scale is possible.
- Sources beyond the scale can expand our insights.
Several weeks ago, I was blasted by someone close to me. The text messages were unexpected and completely unwarranted. It hit me hard, harder than I ever expected. Even though I weathered the scathing outburst, an underlying current of hurt stuck with me. What’s wrong with me? What did I do wrong? Why do I deserve this? Some of the same questions I used to ask resurfaced. Although I don't allow this person to hold me small anymore, the old feelings and reaction existed like a steady hum day after day. This was a massive distraction. Distractions are triggers we’ve given power. They can derail us...if we let them. The result of this incident led to a shift in my life, some "failures" and also some supremely incredible achievements. Namely, I'm proud to announce my partnership with Empower Nutrition, where I am offering mindset coaching to guide women to weight loss success and lifelong wellness management. I could not be more humbled nor thrilled to be imparting the wisdom and tools to help other women like myself to unmask themselves to reveal their true self. It is this concept--and inspiration from the Incognito Athlete analogy--that inspired the name for my business: Unmasked Wellness & Mindset Coaching. Interested in taking the 12-week step toward a life of happiness and health? We've got you. Please contact me through my website or online. Stay tuned for more details on my 100-pound weight loss journey and on Unmasked Wellness! If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app! Thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey! Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation! All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com. No matter what, keep working hard on your pursuit to living a life of happiness and health!
Cheers! Celebrating with a champagne toast or kicking back after a long day with a glass of wine is commonplace in our culture. We deserve a little relaxation, right?
Sure, however, at what expense?
In this diary entry of an episode, I dive into how alcohol became normalized for me early on in life, how I learned to cope with alcohol and what my relationship looks like now as I hit my midway point in the 75Hard Challenge. From an embarrassing drunken weekend story to a scarring encounter with belligerence, I look at where to draw the line in a way that I can continue forging my path toward health and happiness.
Note: The messages in this episode reflect my experience and learned knowledge as a source of information and inspiration to achieve security and wellness in your own life. I am not a certified mental health professional. If you or someone you know is exhibiting symptoms of alcoholism, or suffering from any form of abuse, please seek professional support.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app! Thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
No matter what, keep working hard on your pursuit to living a life of happiness and health!
I've made it halfway through 75Hard, and boy, have I experienced some amazing changes and revelations! Yes, and I'm eager to share every single one with you. In this episode, I dive into the exact stage where I am and the mind-blowing experiences I'm having, including:
- Fearlessness
- Flow State
- Alignment
These are not just pipe dreams; they've become part of my reality. And it's paying off in my wellness journey...big time! Tune in to find out more about what it feels like to be "in the flow" and how you can achieve it as well.
Here are some other great resources I reference in this episode:
- 75Hard Challenge
- 75Hard Book
- Grit by Angela Duckworth
- Atlas of the Heart by Brené Brown
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app! Thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
No matter what, keep working hard on your pursuit to living a life of happiness and health!
“Don’t talk to strangers.” That’s advice I haven’t taken as an adult. In fact, I love talking with people I don’t know. Different experiences, unique insights and sometimes compelling stories I feel would make blockbuster movies. More often than not, my biggest takeaway is a life lesson that becomes a life hack or alternate perspective that broadens my mindset. In this episode, I outline five profound mic-drop tips that came so organically during my trip to Dallas that I just had to share.
In Part 2 of my interview with Dolly Baker, we dive into the unique critical tasks she completed as part of the year-long Live Hard program. If you have not already tuned into Part 1 (Episode 27), please do so to get the full scope and impact of 75Hard and Live Hard.
In listening to this episode, we cover:
- What critical tasks were surprisingly challenging for Dolly.
- How the year-long program changed her outlook on life.
- What it's been like after completing Live Hard.
As a newbie of the 75Hard challenge, I also kick off the episode with some interesting revelations! I actually challenge you to listen for the change in my voice, tone and words from my interview with Dolly (recorded about 6 weeks ago) to today when I produced the episode for my listeners. My revelations since then translate into advice for you, whether or not you choose to do 75Hard:
- Assess your words: Be sure that you are speaking words of action and positivity, leaving behind the limiting self-doubt.
- Seek a solution: When things seem insurmountable, engage that brain of yours to have what you want in life. What do you want or need to achieve the happiness and health that you seek?
- Pave the path: Big dreams are not just dreams. They can be your reality with a step-by-step game plan. If you don't believe me, check out the book Grit by Angela Duckworth.
Here are some other great resources I reference in this episode:
- 75Hard Challenge
- 75Hard Book
- Tick, Tick... BOOM! movie
- When Strivings Cease by Ruth Chou Simons
Life is already hard. Why should we ever try to make things more difficult for ourselves? Honestly?!
Mental toughness. That's the purpose of the 75Hard Challenge, created by entrepreneur Andy Frisella. I first learned about this program a few years ago, but became more intimately aware of the intensity of its critical challenges when my friend, Dolly Baker, took it head on. Not only did she complete the 75Hard Challenge--75 days of total commitment and discipline--she also completed the year-long Live Hard program. (Yeah, she's pretty amazing.)
In the first of two episodes with Dolly, we learn about her own wellness journey, which involves ditching her old indulging habits of enjoying cake and sweets for ones that would lead her to be a bodybuilder and competitor. Today, she's in pursuit of establishing stable, lifelong wellness practices. However, after feeling stuck in a rut, she decided her mindset needed a little attention as well. She shares with us:
- What inspired her to commit to the 75Hard Challenge.
- The surprising challenges she experienced along the way.
- TIps for anyone who is interested in strengthening their own mental toughness.
- The life-changing lessons she learned from completing Live Hard.
The second part of this interview will come next week, where she dives into all the new tasks--and revelations--she had in the final phases of Live Hard.
Not inspired yet? Well, I am. That's why I've also committed to completing the 75Hard challenge. I'm ready to level up my mental toughness, and speak to my own journey in this episode.
If you're interested in learning more about 75Hard, you can visit https://andyfrisella.com/pages/75hard-info. IT'S COMPLETELY FREE! I purchased the app for about $5 and borrowed his book to read along the way, but you do not need either to complete the challenge. All you need is to make the choice.
For information on nutrition, I encourage you to check out Laura Hamilton, RD at Empower Nutrition (as well as her FREE workshop that's coming in about a week)!
- https://empowernutrition.info/
- https://empowernutrition.info/free-weight-loss-workshop
- https://www.instagram.com/laura_empower.nutrition/
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app! Thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
No matter what, keep working hard on your pursuit to living a life of happiness and health!
I'm not the expert. That's why I seek out the pros like Laura Hamilton, RD of Empower Nutrition. Laura brings high-energy to her profession, engaging clients in her unique approach that keeps things SIMPLE. Don't believe her? Tune in! We cover two things most people avoid when pursuing weight loss, and address other critical topics like trust, discipline and throwing a party for yourself! (We'll explain in the episode.)
If you're curious to know more about Laura's approach and gain some helpful tips, sign up for her FREE Easy Wins 3-Day Weight-Loss Workshop, which starts on May 17, 2022. Here's the link to register now! https://empowernutrition.info/free-weight-loss-workshop
You can also learn more about Empower Nutrition at https://empowernutrition.info/ or by following Laura on Instagram at @laura_empower.nutrition (https://www.instagram.com/laura_empower.nutrition/).
In addition to our great chat and Laura's successful effort to convince me that weight loss can be easy, I also share a personal story about success, a slip up and one of the most significant decisions I've made yet in this wellness journey: to complete the 75Hard Challenge. I unpack what led to that decision, what 75Hard entails and how I'm feeling about the mental toughness tasks that are going to further propel me on my mission to be a total badass.
If you are loving the episodes or have some feedback, please leave a review onApple Podcasts or your favorite podcast app! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey! Thank you so much!
Say hey, and let me know what’s going on with your journey on Instagram and Facebook. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
No matter what, keep working hard on your pursuit of living a life of happiness and health!
In the wake of demolished chocolate bunnies and jelly beans, we are sometimes left with nothing but guilt. That's what I used to do to myself, play the blame game of what I coulda shoulda done instead.
Instead of being a source of negativity, I evaluate my current mindset and move forward in my weight loss journey.
In this episode, I encourage you to do the same, finding the balance between offering yourself some grace while maintaining your grit. Then, with summer events knocking at our doorstep, I outline six wellness and weight loss tips to game plan your actions the next time the pressure of picnicking arises.
- Set Your Boundaries, Especially with Invitations
- When Compromising, Plan!
- Set Limits For Your Plate
- Pre-Pick Your Poison
- Fill 'Er Up!
- Do You, Boo
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app! Thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
No matter what, keep working hard on your pursuit to living a life of happiness and health!
The will. The grit. The energy. Whatever you want to call it, I lost it...for about a week. What the heck happened? A lot, actually. In the episode, I outline some of the latest happenings in my life, but more importantly, I discuss the ultimate awareness about these "things"....
They are simply distractions--situations, instances and responsibilities--that were given way more attention than necessary to the point that they took over. I let them take over.
When "things happen" in our life, we have two choices: to give them our attention or not. In the past, I always gave happenstances my undivided attention, even when it wasn't my issue. I'd involve myself and my emotions to the point of upset and sometimes exhaustion. In short, I was in survival mode, flailing around from one thing to the next based on how I was feeling and not what actually served me well.
That's what happened recently. I traded in my grit in a moment of weakness and went into survival mode, grabbing every piece of chocolate I could get my hands on. Oh yeah.
The important thing to remember when our survival skills kick in is that we are in control. We can acknowledge these thoughts and feelings, yet engage our self-awareness to make the better choice that's not going to reverse all the hard work we've put in to be healthier and happier.
By tuning in, you'll get to hear a three-step exercise to check in with yourself and maintain your grit through even the most trying of times. If nothing else, I hope you'll feel solace in knowing you're not alone, no one is perfect and it's never too late to get back on track.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app! Thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some details about me can also be found on my website:IncognitoAthlete.com.
No matter what, keep working hard on your pursuit to living a life of happiness and health!
If there's one thing I'm sure of at this point in my weight loss journey, it's that self-awareness is critical. What is self-awareness? It's the ability to recognize our thoughts and feelings. Once we can achieve that, we can manage our thoughts and feelings, shifting them away from the negativity that often leads to self-sabotaging behavior like binge eating or chastising yourself for not keeping your wellness commitments.
Life Coach Lindsey Lang spoke to this topic in Episode 22 as well as "Attacking Self-Sabotage with Affirmations" in Episode 23. These episodes are rich with tips and to-do's to get you started.
This bonus episode is a meditation to help you develop your self-awareness. It is recommended that you integrate the meditation into your morning when you're free of any distractions. (No multi-tasking allowed!) The meditation itself is only about 6 minutes, which is doable even for the busiest individual.
The meditation is Lindsey's adaptation of a meditation from Heart Inspired Presentations. The sound track "Healing Light" is by Jordan Jessup's album, Ambient Worlds II.
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app! Thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
No matter what, keep working hard on your pursuit to living a life of happiness and health!
In this episode, Life Coach Lindsey Lang and I continue our conversation on the importance of self-awareness to applying affirmations as part of combating self-sabotaging behaviors. There's nothing like a two-parter! (Listen to Episode 22 now to make sure you're not missing anything by following this link: https://www.incognitoathlete.com/podcast/episode/2d73f6e3/beat-the-cravings-with-this-quick-trick.)
Do you suddenly taste granola in your mouth? When I used to hear about affirmations, I did too. You're not alone. Part of the reason is because the affirmations I tried to use didn't feel genuine to me. Then, I started writing my own. That's when my whole perception changed.
In this episode, Lindsey and I describe affirmations from a place of common sense and customization so you can also test their use against self-sabotage like binge eating, extraneous cheat meals and people pleasing in social settings. We cover:
- What affirmations are why they aren't silly or cheesy.
- How to write them so they are personalized to your own efforts.
- How and when to apply them so they actually work.
- How they have served Lindsey in pretty miraculous ways throughout her adult life.
We also address some other stellar resources you may want to check out:
- "Ordering from the Cosmic Kitchen" by Patricia J. Crane, Ph.D.
- "You are a Badass" by Jen Sincero
- "Atlas of the Heart" by Brené Brown
If you are loving the episodes or have some feedback, please leave a review on Apple Podcasts or your favorite podcast app! Thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
No matter what, keep working hard on your pursuit to living a life of happiness and health!
Secret time: I've discovered that tricking myself is a key factor in maintaining my success in this 100-pound weight loss journey.
Oh yeah! I'm playing mind games with myself in a positive way to get away from the intense, compulsive cravings for chocolate, chips and gummy bears as well as the gloomy, paralyzing self-doubt that I have experienced...especially when it comes to losing weight.
There's one tool that's really saved me from ruining all the hard work that I've put in so far. I cover it, among other resources and insights, with life coach Lindsey Lang, who is also a dear, trusted friend of mine. As a certified life coach for many years, Lindsey understands the mind in a way that I aspire to! She once coached me years ago when I was deep in the muck, suffering because of my own codependency and due to the circumstances I'd created for myself. She has seen me at my worst and never given up on me, showing me patience and teaching me the tools to escape from the mental prison I put myself in.
The pills, the products and the programs may help you see some early success, but I promise, if you work on your mindset and apply the tools, the less stressed, sad and defeated you will feel in the long run. And, the weight will stay off. I want that for you. You deserve it.
Please leave a review on your favorite podcast app. I want to hear from you! Plus, leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey! Thank you so much!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
I want to take you back to a dark, uncertain time, to the days when impending puberty was lurking around the corner and the pressures of social life mounted. Yes, the time I’m speaking of is middle school. Dunn dun dunnnnnnn!
Middle school was such a weird time. I didn’t know who I was and I was afraid of everything: afraid of upsetting or disappointing my parents; afraid of not knowing the answer when called upon in Algebra; afraid of my friends no longer saving me a seat at the lunch table. But quite possibly worst of all was running the dreaded mile in gym class.
That's where my rocky relationship with running began.
In this episode I walk you through the times I loved to hate and hated to love running in five stages of what feel like growth. (See if it mirrors anything that you've experienced in your own life.)
The stages are:
I can't.
I won't.
I will for you.
I will for me.
I can.
At the end of my episode, I share with you a pretty major goal I've set for myself as well as some glitter (because we can never have enough of that in our lives, right?) In addition to thanking all of you who listen, follow and support me, my special shout-outs this go around to to:
Infamous_lindz
Steph O'Brien
Tacy Schuler
If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app! Thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
That quick fix is always what I was after. One of the most memorable (and scarring) times was when I had gained weight my senior year in high school, binging on Surge I'm sure, and couldn't fit into my prom dress just a week before the big night. I cut carbs. I chugged water. I begged. My mother was kind enough to run out and grab me a slimmer, something I didn't even know existed at the time. (This is pre-Spanx, OK?) It was an uncomfortable, archaic device, but it worked. I could wear my dress.
Years later, I had similar situations where I was just desperate to be thin like my friends or to look better for my boyfriend. ("I feel like he's pulling away from me!") Lawd, I don't miss those years.
Today is a different situation, however. Now, I'm doing it for me and my health, not for vanity or anyone else.
For that reason, I was surprised when my dietician suggested a smoothie cleanse, the 10-Day Green Smoothie Cleanse, when I first started this journey last year. I was like, "Sure, I'll do it if you think it'll work."
And it did.
After three or four months of being stagnant, I decided to implement this cleanse again. The results were no less stellar than the first time.
I've read a lot of articles about smoothie cleanses. Some people don't recommend them because they're just a "quick fix", much like that Renaissance-era device I strapped around my waist in high school. I don't disagree...to an extent.
It's not the cleanse that's temporary. It's the eating behaviors that take place afterward. I 100% believe that's why I've been so successful in losing a significant amount of weight each time I've worked this strategy into my plan.
So, why not use this to my advantage? I plan to!
In this episode, I walk you through my experience with the cleanse, compare it to the first time, offer new insights and tips, and discuss my game plan for the future to stay steady on my path to weight loss. Health and happiness...here I come!
I humbly write this letter to you as a message of understanding and encouragement to go after anything you want in life. Please share this episode with anyone else you know who may be feeling stuck, helpless, discouraged or lost in their pursuit of health and happiness.
I would also love to hear your feedback and what your goals are for the future. Comment on my episode on Instagram and Facebook (@incognito.athlete). All the good vibes are welcome!
Remember, all my other episodes and some info about me can also be found on my website: IncognitoAthlete.com.
If you are loving the episodes so much, please leave a review on this podcast app! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey. Thank you so much!
She's a recent graduate, a grandmother...and a powerlifter. DeeDee Cox simply defies social norms. That's quite possibly what I love most about her, aside from her million-watt smile. Coming from a lifestyle that totally lacked nutrition and exercise, DeeDee found herself on the brink of diabetes and feeling the urgency for change. She gradually found things that worked for her, trying bootcamp-style workouts and other ways to improve her health. After all, she had her family, including her grandkids, to think about. After a simple push from a friend, DeeDee found herself somewhere she never expected: in a gym with a barbell in her hands. From that moment, she was hooked, and has since found her passion for powerlifting. In this episode, we dive into what powerlifting is, how it's positively impacted her life, how freaking strong she is (inside and out), and why DeeDee is more determined than ever to compete at the Ironman Classic this month. I round out this episode by diving into my latest focus: the 10-day Green Smoothie Cleanse. Oh yeah! I'm at it again to jump-start my weight loss and get off this never-ending plateau. With great things to report--and a sneak peek into next week's episode--this is most definitely one of my favorite episodes to date.
A REQUEST FOR YOU: Please take a moment to leave a written review on Apple Podcasts or your favorite podcast app. Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation! All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
Riding the hills and valleys of a wellness journey aren't for the faint of heart! It requires more determination and focus than I ever expected!
For this reason, I'm grateful for the community I found through CrossFit and for the network of supporters I have surrounding me. When I'm feeling low or unsuccessful, I have people sending me motivating messages and asking me when I can join them for a workout.
Strength is fostered when you're part of a community comprised of like-minded people. If you want to win, your surround yourself with winners. If you want to improve your cardio game, you find people who dig running. If you want to quilt, you'll find that quirky group of quilters to teach you the ropes.
In this episode, I welcome my husband, partner and CrossFit coach to talk about our experience with community, and how it brought us together to be the strong duo I'm so grateful we've become. We discuss the difference between being on our own compared to finding our CrossFit box, what CrossFit is really like for the average human and the richness of having a healthy, supportive community.
Frank is also a new member of a virtual community, The Forged Father, that supports men who are in pursuit of living and leading a legacy. He discusses the benefits of online communities as well, diving into the positive outcomes he's experienced through virtual mentoring and programming.
Resources:
CrossFit.com
Instagram: @theforgedfather
Instagram: @frankgurrierijr
If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app--thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey.
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some details about me can also be found on my website:IncognitoAthlete.com.
My husband told me tonight that I am "a badass".
Normally, I'd give him the cutesy smile and whisper, "Thanks, babe". Not tonight. The irony of this statement lights up my eyes. "Yes, I am a badass!" I said back. Little did he know I just wrapped up my latest podcast episode, featuring this exact phrase and attitude I've recently embraced. (Read on to see the universe at work.)
In the last couple weeks, I've wrapped up my program with my dietician and my life coach. Both of them were exceptional to the point that I felt "free". Not free from restrictions or pesky reminders, but free from fear.
If you've ever read Jen Sincero's book, You are a Badass, you know what I'm talking about. (If you haven't, please get a copy of it stat!)
As I near the end of her easy-to-digest manual for living the life of your dreams--or at least one free of all the negativity we often carry--I can't help but see those little moments of glitter popping up everywhere (just like my husband's comment), telling me that I'm on the right path and that my growth isn't over yet.
Supercharged and ready to put some urgency behind my commitments, I discuss the value in independence, having confidence in what we learn and keeping the faith that we will achieve our goals. I also weave in the wisdom of Lisa A. Romano to discuss how codependency can hinder us in even the most innocent of circumstances.
If you are loving the episodes so much you think they're 5-star awesome, please leave a review on your favorite podcast app! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey. Thank you in advance!
Resources:
Jen Sincero, author of You are a Badass: @jensincero
Lisa A. Romano, life coach and author: @lisaaromano
You can also say, "Hey!" and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some facts about me can also be found on my website: IncognitoAthlete.com.
Young, beautiful...and pre-diabetic, Amanda Nunn was sick and tired of being sick and tired. Predisposed to diabetes and other health concerns, she tapped into her "hard-headedness" and harnessed something else: discipline and determination. Literally teaching and retraining herself how to care for her own body, Amanda found herself on a journey that looked much less like a diet and more like a lifestyle reboot. Step by step on her weight loss and wellness mission, she found success in losing a whopping 85 pounds, and ultimately being in the best shape--and health--of her life.
Interviewing Amanda was like discovering a gold mine of new ideas, tricks and faith to stay on the weight loss path and not veer off too far. Why? Amanda was met with various challenges like body dysmorphia, overexertion, binge eating, ADD and adjusting to prescription meds. And then there were those late nights in school where the only semblance of food was tucked away in a vending machine. (Are you sure Fritos aren't an option?)
From those challenges came great wisdom and awesome motivation to flip around her entire life. Recently earning her certification, she's now inspiring others as a professional trainer to trailblaze their way to happiness and health with her circuit and bootcamp classes. Talk about taking life by the horns!
Tune into this episode for some useful tips from someone who's been there, including how to track your progress to fun exercise recommendations that may help you get off the couch. You can also follow or reach out to Amanda on social:
Facebook: Amanda Nunn-Goal Digger Fitness @mandanunn
Instagram: @amanda_cmptrainingrome
Don't forget to check out the Passion Planner (passionplanner.com)! There are so many choices to suit your needs and help you start getting stuff done!
If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app or on Facebook! Thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
I was down for the count. Exhausted, achy and…well…kind of depressed. What was my deal? I got "the VID".
But it wasn’t the symptoms that really took a toll. It was the sadness that set in. I sent myself straight down a path of depression and disappointment. I let COVID get me.
Any bout of sickness–or unexpected speed bump–is hardly an excuse to throw discipline and responsibilities out the window.
DISCLAIMER: This is not a sob episode about my period of illness. This is about 4 pretty remarkable lessons I learned while sick that I'm 100% sure will resonate with you:
1: The world continues turning...every day.
2: Drama will happen if you let it.
3: Taking care of yourself doesn’t mean making a mile-high ice cream sundae.
4: I have a personal desire to stay connected.
I Dedicate This to You: Because sometimes life just kicks us in the behind, and we all deal with it on one level or another, I dedicate this episode to you, my listeners! Be sure to listen to the end for my special message to you. This is perhaps the most valuable lesson I've learned on my journey.
And of course, I wrap everything up with my official weigh in! Time for some accountability!
Spread the Joy: If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app or on Facebook! Thank you so much! Leaving reviews and sharing my posts are the best way for people to find me and work alongside me as I pursue this journey!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. I would love for you to follow me and share my posts so others can join in on the conversation!
All my other episodes and some details about me can also be found on my website: IncognitoAthlete.com.
Hello, my die-hard supporters! I’m so happy to report that I DID NOT disappear and I most certainly haven’t quit my 100-pound journey. I’ve just recently been sick. I was not only pretty physically and mentally drained, I was experiencing a lot of feelings. Since we last spoke, I felt sad, depressed, alone, stunned, forsaken, snubbed, weak, inadequate, fat, lazy, hopeless and helpless. Let’s just say it was a rollercoaster few weeks. But what else is new, right? That’s the kicker. I’ve been through this rodeo before. At least this time, I had the tools to march on!
Tune in to get some more details on what's going on with me and what's in store this week! Plus, I drop some really helpful, motivational quotes that have helped me. They may be useful to you, too!
Thank you for your continued support and faith in me as I continue my weight loss journey! You are all champions!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.
Listen to other episodes on my website: IncognitoAthlete.com.
If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!
I lie to myself. Well, at least I have for many years. I have made tons of promises (and resolutions) to myself and then slipped back into my old ways of eating processed foods, staying up too late, drinking too many calories and loafing on the couch.
This year, I'm trying a new method, one that doesn't involve an overwhelming list of new habits and activities I have to remember each day, and applies all the mindset and wellness lessons I've learned in the last year.
For 2022, I have two primary resolutions. You know one of them...to lose weight and improve my health. Tune in to hear the other and all the details surrounding how I plan to tackle it.
In this episode, I outline 5 simple steps to rethink and reset your New Year's resolutions in a way that will make your weight loss, wellness and other goals feel achievable. It's a mash-up of methods I've learned from different sources that already feels like a winning solution.
Join me in saying "no" to mainstream, quick-fix programs that are marketed this time of year, and let's welcome overall lifestyle-changing methods to leading a happier and healthier life! Blam!
____________________________
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.
Listen to other episodes on my website: IncognitoAthlete.com.
If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app or Facebook!
Programs. Nutritionists. Workouts. Diet pills. Trainers. Doctors. They all have an opinion on wellness and weight loss. How can we possibly know what's best for us? Experiencing weight gain after moving to her new home of India, Brittany was determined to get healthy and regain her figure. When she realized her body was behaving differently in showing unusual symptoms, she sought council on what to do and how to stabilize her health. Diagnosed with polycystic ovary syndrome, she was prescribed medication to help with her weight loss.
Unfortunately for Brittany, that's when things turned from bad to worse.
Tune in to hear her story, and join the conversation to help others with similar experiences with the adverse effects of PCOS and prescription medication.
Wrapping a bow on the episode, my week in review is brimming with excitement over my updates for the week! You've got to hear what happened! And of course, I step on the scale for what is maybe my most amazing weigh-in yet!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.
Listen to other episodes on my website: IncognitoAthlete.com.
If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app or Facebook!
I had it in my head that meal planning and prepping were silly topics, ones that I already had down pat. I've changed my mind. Literally. With a stronger, healthier mindset, now I'm seeing that these methods are critical components to maintaining my focus in my weight loss journey. It seems simple enough, but then again, setting new habits ain't always that easy! Getting off the rollercoaster for good, I'm revisiting these "Wellness 101" tactics, at the consistent urging of my dietician, to get back on the horse and keep plugging away.
Tune in for some personal tips, must-have resources and of course, my weekly weigh-in! Onward and upward on this mission for happiness and health!
Resources:
I'll be posting my Weekly Meal Planning print-out on Facebook at @incognito.athlete.
How to Meal Plan: 23 Helpful Tips
Here’s How To Store Pretty Much Any Kind of Produce
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.
Listen to other episodes on my website: IncognitoAthlete.com.
If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!
Looking back over the last few years, I almost can't believe how far I've come, how much I've grown! And I'm not done yet! In this moment, on this day of Thanksgiving, I just want to say "thanks" for your ongoing support and love. You're my inspiration! Happy Thanksgiving!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.
Listen to other episodes on my website: IncognitoAthlete.com.
If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!
Ignoring texts. Creating arguments out of thin air. Bringing up resolved arguments. Recruiting others against you. Initiating smear campaigns through gossip. Calling you crazy. Sending strings of argumentative messages. Lying about what they said…or did. These may be indications of a verbally abusive situation. Although these seem tame compared to the definition of physical abuse, verbal abuse, especially over time, can have lasting, harmful effects.
In fact, it can start as something innocuous, and grow and fester over time, leading to damaging effects. In pursuit of my physical wellness through weight loss, I'm uncovering layers of weight that I have carried most of my life, proverbial weight on my mind and heart. "Only the mindset matters," says my mindset coach. So, I'm taking a time out today to call it what it is--abuse--and move forward by sharing my experience and findings with you.
If you are experiencing something that "just doesn't feel right", I encourage you to seek counsel with someone who does. Whether it is a life coach, therapist or psychologist, mental health professionals can support you in defining your experiencing and helping you work through your feelings.
For somewhere to start, I recommend Life Coach Amanda Brooke. As a third-generation life coach with 20 years of applied experience, she has taught me the tools to manage life's challenges better than ever. Feel free to reach out to me for details on my experience, or check out her "Free Your Mind" 90 day program at amandabrookelifecoach.com/freeyourmind.
Referenced Resources:
"What is Verbal Abuse?" | Medical News Today
Lisa A. Romano | Breakthrough Coach & Author
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.
Listen to other episodes on my website: IncognitoAthlete.com.
If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!
You mean bottled water isn't all the same? I'm not talking about taste. I'm talking pH levels and ingredients.
As necessary as water is, I've learned that not every water source is equal and neither are their components. In fact, many bottled water sources are highly acidic, which challenges your body's instinct to stay pH balanced, and doesn't support our weight loss or wellness goals.
In this episode, I conduct a home science experiment to find out the pH of popular bottled water brands, including Aquafina, Dasani, SmartWater and Fiji, to learn what sources are best to grab on the go. I also rate these sources on taste to share which popular water brand I'll be purchasing on my trip this weekend to Omaha, NE.
(Yes, I said Nebraska!)
Tune in next week for more details on our adventure to the Midwest and my mini wellness retreat!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.
Listen to other episodes on my website: IncognitoAthlete.com.
If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!
It's time to break it down. I have a confession to make. Join me for a "keepin' it real" kind of episode with no fluff and no more nonsense!
Self-sabotage is real as I am sitting here typing this. Whether a person is in pursuit of new job, searching for a loving relationship with a partner or setting a new weight loss goal, we all have the ability to make it happen or throw a giant grenade in the middle of our carefully mapped out plan. What happened to the energy, the passion, the motivation?
It all goes away thanks to the Jedi mind tricks we play on ourselves. I can personally attest to this truth.
This brings me to my confession to you as my trusted listener. After, I'm sharing three ways that I'm using tried and true self-development tactics to take the bull by the horns and not allow my goals to be dead on arrival.
Say hey, and let me know what’s going on with your weight loss journey on Instagram, Facebook, Twitter and TikTok.
Listen to other episodes on my website: IncognitoAthlete.com.
If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app or on Facebook!
Cutting foods has been an ongoing trend for the better part of my life. From juicing to intermittent fasting diets, I've lived in various cycles of deprivation. And it stinks. No one really wants to give up pizza, right? Plus, I almost always ended up in the same place, binging on those foods to fill the void and ultimately sabotage my efforts.
As part of my weight loss and wellness journey, I've learned three ways that I can have my pizza AND eat it too. Yum! These sustainable solutions are alternatives to eliminating food and offer you the freedom to still savor the foods that you love. And they don't require a scale, point system or mail-order, microwave meal. I not only discuss options for pizza but also for pasta, chocolate and alcohol. (Double yum!)
Resources:
https://www.nhrmc.org/~/media/testupload/files/low-gylcemic-meal-planning.pdf?la=en
https://www.healthline.com/nutrition/shirataki-noodles-101#what-they-are
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Listen to other episodes on my website: IncognitoAthlete.com.
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Stress can have such damaging effects, especially for someone like me who is pushing past self-sabotage and mental roadblocks in pursuit of better health. It can ultimately lead to burn out and quitting. But not for this girl. You've heard the commercials. You've seen the ads. Now, I've given them a try. Tune in for 9 ways that I successfully overcome all types of stress that come up in everyday life. If you take away one nugget of stress management support from this episode, then it will be worth the 30 minutes of listening. I promise.
Sources & Resources:
https://www.healthline.com/nutrition/fat-soluble-vitamins#vitD
https://www.mindbodygreen.com/articles/how-having-overweight-or-obesity-affects-your-vitamin-d-needs
https://todoist.com/productivity-methods/pomodoro-technique
https://chopra.com/articles/how-breathwork-benefits-the-mind-body-and-spirit
https://www.healthline.com/nutrition/benefits-of-maca-root
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
https://www.medicalnewstoday.com/articles/321805
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.
Listen to other episodes on my website: IncognitoAthlete.com.
If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!
Making changes to improve your life can be a challenge. When other people find it their business to monitor and even police what you're eating, achieving your goals can be exponentially more difficult. In this episode, I cover my usual Week in Review, and focus on food shaming, body image bullying, losing relationships and self-shaming. I also touch on why we as humans food shame, and how we can combat these situations. How do I get over it? I have several reasons for this journey, but one primary source of motivation. I'll give you a hint, it's not my dress size. It has to do with my wellness score. Tune in to learn if I'm passing or failing, and to learn what I'm doing to reverse the damage.
Sources: https://www.womenshealthmag.com/food/a19892604/food-shaming/ https://health.clevelandclinic.org/food-shaming/
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok. Listen to other episodes on my website: IncognitoAthlete.com. If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!
I’m following up (as promised!) with my results of the 10-Day Green Smoothie Cleanse, which I kicked off in Episode 3.
(If you have not listened to that episode, please do so now! You’ll want to hear about the framework for the process, which is based off of JJ Smith’s best-selling book.)
In this info-packed short, I review all my PRs and misfires as well as one ultra-surprising result that came from this 10-day practice of pure discipline. And, of course, I share my final weight and total weight loss after finishing the program. I think you'll be as surprised as I am!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.
Listen to other episodes on my website: IncognitoAthlete.com.
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I'm like a detective, a journalist, a curious crusader, digging for information to help my weight loss surgery be a success. Even though I am not choosing weight loss surgery, I see so much value in hearing the stories of the people I'm meeting along the way. Trisha's story is no different.
This bonus track for Episode 4 is about Trisha Lessis, who experienced weight loss surgery 10 years ago, and is still benefitting from her decision. She's outside all the time and trying new things like canoeing and ziplining. Today couldn't be more different from where she started, at 315 and suffering from all the symptoms a 20-something doesn't want to deal with.
Whether you are making surgery your game plan or just looking for some inspiration for yourself, check out this bonus short, and let me know how you connect with her story.
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.
Listen to other episodes on my website: IncognitoAthlete.com.
If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!
My method of weight loss isn't the only path to take. That's why I'm taking a time-out this week to introduce you to Kymmie Huard, a courageous and strong young woman who paved a path to wellness by choosing weight loss surgery. With so much to gain by losing weight, Kymmie made this personal decision based on her own personal needs in order to prioritize herself and the quality of her future. In our interview, we dive into what prompted her decision, how she came to choose weight loss surgery, the rewards she now sees post-recovery and all the feels in between.
To find out how you might share YOUR unique journey to wellness on the podcast, please contact me on Instagram: @incognito.athlete.
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.
Listen to other episodes on my website: IncognitoAthlete.com.
If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!
Hey, everyone! It’s Erica, the Incognito Athlete. Just touching base quickly today to let you know my weekly episode release is going to be a little late this week. Sometimes, life throws us curveballs, and we have to just roll with it.
All is well, thank goodness, and I’ll be back in touch with you all tomorrow with an awesome episode, featuring a strong, young woman who’s winning after weight loss surgery. She’s been an inspiration to me, and I’m sure she will be to you as well.
Thank you for your patience, and I’ll look forward to connecting with you all tomorrow! I appreciate you so much for listening. Have a stellar day!
She sat me down and said, "We're going to do a cleanse." A cleanse?! My dietician told me recently she wanted me to kick-start my weight loss journey with a 10-day smoothie cleanse?! Oh yeah. It's going down.
The 10-Day Green Smoothie Cleanse by JJ Smith was the premise for the challenge I've been given. Join me on this pivotal episode with some of the most helpful guidance I've received in my years of vying for wellness. I'll break it down with my own tips on how to hang in there for 10 days, and as always, give you the gritty details of how things are going so YOU can achieve success in your own journey to awesomeness!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.
Listen to other episodes on my website: IncognitoAthlete.com.
If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!
I've been on diet plans before, programs both offering quick fixes and lifestyle changes. Now, with the right mindset, I'm taking what I've learned from them all to formulate a fail-proof framework for losing 100 pounds.
How am I so sure? I'm not doing this alone. Backed by a tribe and supported with effective tools, I'm actually excited about getting started on this journey! For serious!
And I'm sharing every aspect with you!
Tune in to find out all the particulars. Make sure you grab your notepad. I'm dialing down on all the details to make sure you have the same intel and advantage that I do. If there's one thing I've learned, it's that go at it alone is a sure way to fail. Join me and let's do this thing together!
Sharing resources is key to helping one another. These tools have helped me. Although I am no expert, I want to share them with you to use if and when they suit your needs. Here are the resources I mention in this episode!
Five Minute Journal
Find a CrossFit Gym
Amanda Brooke Life Coach
Tony Robbins: I Am Not Your Guru
Fitness Journal
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.
Listen to other episodes on my website: IncognitoAthlete.com.
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We all have a story. Perhaps yours is somewhat like mine.
My childhood was laced with family trips trips to the drive-in for ice cream, and big birthday bashes with gobs of cake and pizza. Into my teens, there were lots of parties, flowing with Surge and other radioactive, packaged goods. (Cheese puffs were my favorite!) With lots of fun times (and equally delicious grub) as a kid, it was no match for the freedom that came in college and beyond...
The delicious cycle of destructive nutrition is the core of how I got to this unhealthy point in my life, perpetuated by people pleasing, self-soothing and ultimately self-sabotage.
In this episode, I dive deep into these memories and findings with my husband, Frank, to identify where my choices contributed to the ongoing feat of losing weight and feigning for all the wrong things.
What similarities will you find in my experiences? What root causes will you uncover?
With all this intel about ourselves, we can only be that much stronger and successful!
Tune in, and let me know what discoveries you make about your own story on Instagram, Facebook, Twitter and TikTok.
Listen to other episodes on my website: IncognitoAthlete.com.
If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!
I’m launching my own podcast, written, recorded, produced and promoted by me: Erica. I am making my mark by creating a movement for people like me who are craving life and want to walk in the light, free of guilt, ridicule, judgement, stress, depression and feelings of insignificance.
For years, I’ve hidden behind my weight, never allowing myself to be ME. I’ve referred to myself as the Incognito Athlete, just heavy and unhealthy enough to never reach my full athlete potential.
No more!
Today, I’m taking the first step on my journey to drop 100 pounds, releasing myself from all the negativity I literally carry with me and allowing myself to be exactly who I was divinely created to be.
Subscribe to listen along for impactful life hacks and knowledge nuggets, or start working along with me, listening to each episode each week as we conquer our goals together. Let's do this!
Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.
Listen to other episodes on my website: IncognitoAthlete.com.
If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!