Livewell with Jacqueline The Podcast: Recent Episodes
Jacqueline Bouley Price
Sharing tips, tricks and inspiration to help you find balance on and off your plate regarding food, movement, and mindset change.
You are your loudest voice in your head - and how you talk to yourself matters.
I see so many women struggle with negative self talk - and friend let me tell you shame is no motivator.
In today's episode I share this one trick that will stop negative self talk in its tracks. I want you to try it ... what does it bring up for you? I also expand and share how you can take it a step further and start planting the seeds of self love.
Have you ever felt shame for wanting to change your appearance? For you how fit in your clothes? Maybe you want to slim down, look more toned/athletic. Feeling this way is a personal choice - and you should do this for no one else but yourself.
In today's episode I give you permission to want to change your body (or not). From shame to body positivity I cover reasons why we should make a choice based on our own feelings and desires, and not what someone or something (hello media!) tells us we should.
Fat Loss is Hard. Simple yes, but not easy. But there are a whole host of other things that go along with putting yourself into the almighty calorie deficit.
Is hunger normal? What is up with cravings? How about my hormones? Why am I SO tired? How come my partner doesn't like me very much right now? Is this even the right time to be doing this?
These are just of the few topics I touch on in this episode so you can decide if doing a fat loss phase right now is appropriate for you.
I can't even count the number of restrictive diets I have done - the ones with food lists, menus, shakes, juices all the things I CAN'T have. I was so tired - and then I learned that I could start putting in a sweet treat/crunchy moment that brought me JOY. Not only would I be happy mentally I would also still lose weight...Say what??
In today's episode I ams sharing how important it is to eat for joy while in a diet phase. Using the thought process and knowledge I teach inside LWJ coaching you can unlock how to learn what brings you joy so you can still eat the foods you love and lose the weight you desire.
Sure you may know sleep is important for weight loss - but do you know HOW important? It is the secret fat loss maker as we say in LWJ coaching!
I can already see the eye roll - yea yea I know I need to get more sleep but I love my scrolling in bed, watching Netflix and falling asleep on the couch, the kids wake me up and all the things that interrupt that quality night. I see you friend and some of these you can't change, but some you can and that is where I want to focus.
In today's episode I break down all the reasons you need to prioritize that precious time for shut eye - from hormones down to hunger cravings and some of them may surprise you!
I used to think walking didn't matter that much - you weren't really working out if you weren't sweating and pushing hard! I had to eat my words on this one - b/c walking and your step game are one of the biggest levers you can pull when it comes to fat loss.
In today's episode I am sharing how many steps you should aim for daily, why walking and getting awareness of how many steps you get daily is going to be your power play, and how you can easily increase your daily step count without going for long 5 mile walks.
Does being in a diet for months on end seem terrifying? You already want to quit before you started because you feel like it's going to take forever? You already have fomo on the things you aren't going to be able to do? What if I told you there's a better way?! In today's episode of the basics of fat loss I'm talking to you all about the phasic approach.
I'm breaking down why it is really appropriate for you to only do a fat loss phase for a defined period of time and then live the rest of your year at maintenance. You're going to be shocked at how long I think you should be in a calorie deficit versus long I believe you should be living eating at caloric maintenance - and how you should be putting those calories to use!
Have you been thinking about starting a fat loss phase but just have no idea how long it's going to take? Jump in to today's episode where I give you examples of this long term, steady and sustainable approach that let's you live.
In the continued series of understanding the basic in fat loss today I am breaking down what the heck is a Calorie Deficit? These words sound mathy but I promise it isn't that scary! It also is the SINGLE thing you need in order to lose body fat.
No we don't need to cut carbs, go keto, be strict paleo or do juice cleanses...besides all of these work b/c they put you automatically into a calorie deficit! So drop into this short episode to learn more about what this concept is and how you can bring back bread into your life and still reach your goals!
I bet you didn’t think I was going to see this first! In fact, it really is the only place to start because if you don’t know what you’re doing how can you make a change? Yes, you might say my pants don’t fit Jacqueline and that’s awareness enough for me and that’s fair - but this is starting from a place of shame and often negative self talk. In this episode, I dive in to how I have my clients get awareness of their current situation and the first step that they can take in order to help themselves in their fat loss journey. The series is going to be super helpful and full of so much free information for you to get started especially when you feel like you have no idea where to start.
Hot topic alert! Back when I started my Instagram in 2018 I gladly shared my high vs my low weight, my weight in between in addition to changes for my clients. But now here in 2024 as I am sharing candidly my current fat loss journey, I have decided against sharing my bodyweight publicly. In this episode of dive into all the reasons why I’m choosing not to do this and instead choosing to focus on other barometers of success during my current loss journey. If you feel triggered about the scale, but also want to learn how to undo some of that this is a great episode for you to tune into. My goal is to help one more woman neutralize her relationship with the scale and also to put more weight on all of the non scale victories (NSVs) outside of that number.
I am half way through my 16 week fat loss phase - and I am sharing with you my current results, feelings and emotions! Let me tell you the emotional piece of this has been the hardest - and that is why I want to share!
In this episode I dive into why I chose to do a build phase first, then a fat loss phase and the calories during both. I also share with you my intense frustrations with the scale (hint: it didn't move for SIX WEEKS!) and how that affected me.
Losing body fat is challenging - and that is why hiring a coach is so imperative b/c it can feel very lonely and most people give up right before the magic happens. It is always darkest before the dawn - and having someone holding you accountable reminding you of all the things you are doing that don't involve the scale to move the needle is so helpful!
So jump into this episode if you are about to start a calorie deficit or you have in the past and have frustrations about that previous experience as I am sharing what is different this time around.
Clients as all the time: should I track this hot sauce? Mustard? Cilantro? Cinnamon? This may be controversial as a flexible dieting/macro tracking coach but my answer is NO. Why? Because I know that isn't your problem, friend. Your issue is eating the bites out of the mac n' cheese pot, the handful of goldfish while making the lunches, the extra mimosas a brunch then the burger after b/c you needed a grease bomb so you didn't eat your planned food.
Yikes - this one hurts.
But I am here to save you! Tracking is such a great tool, but when we get TOO nuanced we get burn out and then stop. Instead, I have a strategy I am sharing in this episode to help you gain awareness about your eating habits and patterns. Once you try this you will then be armed with the data to make a decision on how to proceed -- no ketchup tracking required!
You Have to Kill The Old Version of You.
If you want to TRULY change, that is. Sounds aggressive but here me out: you just doing this diet/challenge/packaged shake thing isn't going to last long term. You may think it give you the results - but what happens on day 31 or when the 6 week facebook challenge group closes? What sustainable habits have you changed? Were you just waiting until the time was up so you could binge all the restricted foods you couldn't have?
In today's episode I am talking about how I overcame my binge/restrict mentality. I loved to identify myself as my diet - vegetarian, paleo, shake, vegan you name it! If I ate a mini Snickers with my grandma 'we were being bad' - talk about a lot of unlearning I've had to do.
If you are still living in the land of food rules and you can't wait til you can 'cheat' (I HATE this word b/c it implies such negativity) then you need to listen to this one. You will get some ideas of how to start incorporating those foods into your daily life without guilt - and then true food freedom is in view!
I see it all the time - you step on the scale buck naked in the am and it’s UP. Now your day is ruined! What I’m doing isn’t working! Why am I even trying? Or perhaps you got started with some new healthy habits but the fear of what the scale will say is holding major power over you. In today’s episdoe I address all of these common experiences that myself, my husband, close friends and clients have all experienced. I give you some tactical tips and tricks on how to neutralize your relationship with the scale & how to take other progress measures that can help you keep walking in the path toward your goals.
I get it - tracking your food can feel so exhausting and time consuming. It isn't the only tool to have you lose weight - but it certainly is eye opening to help you understand portion sizes. So many people under estimate calories consumed...so this may also be a reason why your progress isn't moving in the direction you desire!
In this episode I explain what pre-logging is, why it will save you overall time and frustration and relieve you from that exhausting decisions fatigue! If you feel like you are tracking and not seeing results or are ready to toss out that annoying app give this one a listen as I am sharing some insights you may find super helpful!
Want to know what I am eating to help me reach my fat loss goals? In this episode I spilling the tea on my top foods that are helping me to mitigate hunger, protect all the precious muscle I've built, and help me lose body fat.
You may be shocked at what I am NOT including as well! I am also sharing my top tips on why people often struggle with maintenance foods and 'diet' foods - and what you can do to even the playing field!
Your meals are prepped, you are nailing your step game, focusing on reducing stress, prioritizing sleep and you are overall focused on making this fat loss phase a success! That is until the text comes through "Hey honey want to go out for ________ tonight?" Argh! You are JUST getting into your groove and here the offer to deviate from your plan presents itself. How do you handle this? You want to say no but also yes but also not cook but also stay committed...help!
I got you boo.
Enter the Power of a Positive No - a simple and effective strategy that will help you not only stand in your power to stay committed to yourself and your goals but ALSO gives you the opportunity to practice and strengthen your boundaries. Because guess what friend? This is temporary - and you have bigger goals right now! Tune in to this episode to learn my exact wording I use to give thanks, a gentle yet firm no for now and how I set myself up for continued success (and say YES to future me - pasta included!)
Cardio for hours! Magical pills! Getting too jacked! In the quest for body recomposition the noise can be overwhelming. Today I am breaking down 5 fat loss myths: •Cardio is the best exercise for fat loss • You can spot reduce body fat • Strength training will make you bulky • Certain foods & exercises can burn belly & booty fat • Hormonal changes make fat loss impossible after 40
Raise your hand if you grew up in the magazine era where you needed to get on the cardio machine for 45 minutes & eat 1200 cal because that was going to burn all of your fat? Oh but I just want to be SKINNY Jacqueline! Man I fell victim to that too for a time - but thank goodness I know better now. As I’m in my fat loss phase a lot of people are wondering are you increasing your cardio? How are you planning on burning more fat? In this episode I’m sharing the decision we are making and the lever We are pulling in order to do this fat loss phase in most appropriate and timely (read: quick!) manner. If you are someone who is constantly doing excessive cardio, and wondering why it’s not moving the needle in your fat last journey this episode is for you!
JBP you know how to track macros and change your body composition - why did you need to hire coach?
Well after a year of surgeries & recoveries, set backs and depression I knew I needed help. I knew I wanted to hire my coach 9 months before we even started working together! I forecasted out when the best time to set my self up for success would be in my life - and we started our work together.
You see we all can use accountability - and someone who has even more expertise in areas we don't. I knew I needed to build muscle (yes even more than I had!) & I knew I had gained some body fat too. So I had a choice: build more muscle first (lean gains phase) or drop body fat first (calorie deficit phase). It is so easy for us to want to chose the get smaller phase first - but I knew muscle building was the right move and seasonally it made sense (hello New England winter!) Now as I enter the fat loss/calorie deficit phase I am excited to see how the hard work over the last 16 weeks in the gym will show up. But more importantly I am ready - ready to put in the work, the meal prep, the diligent tracking, the sleep, and the steps.
It is the end of January and your 30 day challenge/juice cleanse /enter whatever restrictive thing you were attempting to do has ended… Now what? Trust me Friend I have been there - in this episode I share a story about how I puked outside my husband‘s car while going down the highway after eating & drinking some beers and pretzels and I have to tell you it was no fun. Especially when I had to clean it up when it was frozen to the car the next day. I know that there’s a better way to do things and it certainly does not involve removing certain food groups and telling yourself you can’t have some thing just waiting till the end you can binge on it later. If you find yourself constantly restricting, this episode is for you!
Hi I’m Jacqueline and I’m a recovered Orthorexic. What’s that word mean? I used to only eat “healthy” foods - and that changed based on what diet I was eating. Vegan! Paleo! You name it and I just “couldn’t have it” and I was better than you bc I had will power! Until I would cheat that is … then the guilt and bad words to myself would start. Only when I found tracking macros and flexible dieting did I start to heal this part of myself. If you live in the land of good and bad foods and foods are off limits this one is for you!
Wow 2023 was a doozy for yours truly - and she isn't sad to see it go! Even as I look in the rear view not wishing to repeat some of the not so pretty times (hello jaw fracture! sinus surgery!) I will tell you one thing: it made me a stronger human today. Which leads me to sharing my word of the year for 2024: Create.
Wait what JBP? What the heck does this have to with your past year? And where are you headed with this one? You gotta give a listen to see what the meaning behind this year's choice is, how I am planning to apply it and also how I can encourage you to choose a word (versus a resolution b/c we know those never work!) to be your guiding light for this coming year.
Are you stuck? Have you stalled in making progress towards changing your life/goals/happiness? Sometimes we can all feel so lost - we are doing all the 'right' things (or so we think) or we get stuck on the overthinking merry-go-round. This is also the time we get distracted by bright shiny new objects and try that on for size (I'm looking at your juice cleanses and lose X pounds in X days!).
Let me tell you this is when most people quit, throw in the towel and say it didn't work! See told you. I give UP. But friend, what if you just needed validation on what you were doing was or wasn't working? Then once you receive that creating a plan of how to proceed? Sometimes we can't see the forest for the trees and that is when choosing to invest in yourself for support makes all the difference.
In this episode I am sharing when making that decision to invest happened for me, the thoughts fears and stories I was telling myself about why I wasn't worthy of it and how I changed that narravtive (hello reparenting and unlearning!). So if you are feeling stuck and not sure what your next step is give this a listen - it may inspire you for your next step in making the changes your desire become a reality.
Listen - you want to make a change but you also want to enjoy the holidays! I see you boo - and this episode is just for you!
Lots of choices can be made between now and then, and waiting until Jan 1 aka the diet starts Monday mentality can have you also feeling a little reckless! What if, instead, we had you slow roll with the 3 S's? Yep - my simple strategy of Sweets, Steps and Social Media is going to pave the path for you to start doing some things NOW so you are already in motion by the time everyone else is rolling themselves through the door of the gym.
This is all about CHOICES and not restriction or limitation. After all, it is the time to be merry and bright and no one wants to feel they can't enjoy the holiday spirit. So pop this one into your ears, grab your walking shoes and see which strategy you can start today!
Most of us aren't working to our fullest potential...I know I wasn't. I was mailing it in HARD in my basement gym. Doing just enough to check the box. Then I was wondering: why doesn't my body look the way I want it? Actually why is it going in the opposite direction?! I lift heavy what is going on here isn't it enough?Nope, it wasn't. And I had to start pushing further. So many of my clients get stuck with past stories (me!) or limiting beliefs that keep them from exploring growth. Not just in body changes and strength but also in our mindset.In this episode I am exploring how my pride has grown since I have stepped outside my comfort zone of joining a gym and lifting in ways never done before. Even though I was scared, I did it anyways - and the results have truly brought tears of joy to my life.
Oooh JBP are you asking me to give up booze during the holidays?! Who even ARE you!
Ok ok but here me out - I am 8 weeks deep into a booze break and feelings FANTASTIC. I knew when I started with my coach I wasn't about to let anything stand in the way of my progress that I could control - so the bye to the booze for now! Not forever though, I mean she still loves her tequila and red wine!
I think when you're really really taking a hard look about the goals that you have you got to be honest and ask yourself "what is standing in my way? Have I really done everything that I possibly can to walk this path towards where I want to go?" and if you're sitting there wondering and looking all around but the one thing standing in your way is your nightly glass of wine I'm going to tell you try to take a break for a week or two and see what happens.
I am dropping a couple of hot ideas I have to help you with reaching for the ritual - because I am willing to bet you really just want to fill your cup (not your wine glass!) at the end of the day and that really comes from a place of self love and self care.
I am currently in a muscle building phase aka lift heavy weights, feeding the muscles and seeing what we can grow! This may sound sexy to you (and many parts of it are!) but there are some parts that will mess with your MIND. Living in a body with more body fat (read: uncomfortable and clothes not fitting), eating more calories intentionally than you are used to (and sometimes you get sick of eating), also fighting the baked in thoughts of:
"I should be smaller"
"I need to lose fat first"
"How do I stay eat and grow and trust the process"
I talk a lot about positive self talk but I also am someone who battles what is trying to be sold to me on the daily and what I grew up seeing in 90's girls magazines! There needs to be more talk about now only WHY building muscle is important as we women age, but also facing the challenging thoughts that come along with the process - and that is what this episode is all about.
JP just had total knee replacement 10 days ago -- and let me tell you I underestimated how hard it would be. The pain, the need, the exhaustion - the unknown! Having gone through this with him it made me really take a hard look - not only at myself & how I committed to caring for my husband but also how I care for myself during such a challenging time. Self care if not selfish - so in this episode I am sharing some of the tips I used to make sure I was putting something in my own bucket while I was helping the one I love.
I have news : I joined a big scary gym. Yep - I got out of my comfort zone out of my house out of my basement and decided to pay a fee to show up to a place that can feel scary and intimidating. A Bunch of really strong people walking around, a bunch of girls in tight clothes, taking selfies all of it us there - but guess what? I’m not feeling scared anymore. In today’s episode I’m sharing with you a few tips that I have instilled in myself to build my confidence to be able to walk through those doors and say “hey I’m here and I can (and deserve to!) take up space”. If you’re feeling like you want to do something scary (even if it’s not joining a gym) & you’re having fear, self doubt and imposter syndrome I got you! Friend it is time to grow and I ask you to put your ego & fears aside because this episode is for you!
Ever wonder how the heck to travel and not blow it out of the water? In today's Ripped from the Headlines episode I am sharing with you how I travel to the City of Sin and what I pay attention to the most! I am certainly not tracking macros while here - but I CAN pay attention to certain things that will help me feel like I don't need a 'vacation from my vacation' when I get home. If you struggle on how to find the balance of enjoying your time away and keeping some mindfulness on tap this episode is for you!
You are tracking - showing up to your phone app and entering the data. But the results you were hoping for seem elusive…what the heck is happening? In today's episode I am sharing the entry error I see clients make all the time - and once you fix it you will be tracking like a macro boss!
Raise your hand if you are guilty of not wishing your Amazon package arrived sooner? Of wishing you fit into your 'skinny jeans' after eating one salad? Or being able to do a pull up after one gym training sesh?
Welcome to Instant Gratification kids - and we got a problem with it.
James Clear talks about this in his best selling book Atomic Habits (did you get that yet? I have an episode on WHY you need this book ASAP!). We are just too used to it and it has numbed us.
So I am here to help you with The Reward Reframe - sharing with you specific examples of what I personally do and what my clients do not only to get shit done they don't want to (like create a new habit that may feel hard!) but also feel more appreciation and gratitude for the reward when it does show up.
Summer's over and the schedules are in full force. You are just rolling in to feeling like you have it all under control - but you realize you are confused on where to start. Do I need a new sexy $40 water vessel? Wait I need to get 8K a day and an hour walk outside? Who is meal prepping in the house and delivering my groceries? What time is soccer camp on Saturdays? Oh crap it interferes with my _______. Huzzuh the holidays start this week how am I ever going to say no to the kugel it doesn't fit my macros!
I get it. I have been there (and frankly am there with you RIGHT now!) it can feel paralyzing trying to figure where to start - so put on this short LWJ love nuggets episode and figure out your first step with me right by your side.
10K? Is that a real thing? What if you did some data gathering with your new wearable and realize you're only getting 2500K? Do you need to walk 5 miles a day? Who the heck has time for this?! Your sitter just cancelled! Your meeting is running over! Wait I can't stand cardio can I substitute steps? I am hitting all the variables that can interrupt your step game and giving you actionable steps to help you get your step game strong!
What does your road to your goals look like? Are you just wishful thinking that magically your dream body will appear? That your exercise routine will take off? That self care window will open up and you can dreamily walk through? You need to pave your path, friend. It is the only way that works - and I promise future you will thank you. It isn't that hard - but the consistency is what will challenge you.
I was swimming in the emerald green water of Lake Tahoe yesterday. What I thought would be a gentle frolic in the water turned out to be a soul searching distance swim that asked me to dig deep, quiet my self doubt & face some of my fears. I never would have tried without my swim coach (a 12 year old junior life guard!) by my side. If you keep standing in your own way & your inner voice is saying you can’t I want to plug in this episode and get ready to find that inner strength.
Fine fine saboteur - but is it you? Are you the one setting yourself up for failure or success? Are you making choices that barricade the road to your goals or are you building bridges? Why do you keep lying to yourself making excuses that you can't, you don't have time, you don't have support or this isn't easy? Or is someone like this in your life keeping you from reaching your finest potential (friend, partner, etc). Today I am sharing some insights to help you find out which one you are - so if you are ready for a truth seek & destroy the sabotage mission come along with me!
How do I keep my progress once I've reached my goal? I am 'so good' during the week but I lose it on weekends! Date nights and dinner out got me like whoa! I know the booze I have a few nights a week is holding me back...Sound familiar? It should b/c it is you! Yes - these are real life client chats I have had and the struggle is real. In today's episode I break down how to approach these sticky spots (and a few others like travel and vacation) & how to make a feasible reasonable plan! Some JBP words of wisdom + tough love comin' in hot!
Trigger warning this episode talks about cancer, care giving, generational trauma and german chocolate cake. Listen if you want to learn a bit more about:
-how I grew up & how it affected me (from being a great cake baker to being a great coach)
-how I firmly believe we have to unlearn past behaviors and negative talk that is handed down
-how you can still build a 3 layer cake with square pans and how not to cut it.
Did you know I got a D in Cell Biology 110? Did you also know I still went on to graduated with honors from undergrad, get accepted to chiropractic school and graduate with honors as well?
Just like thinking one crappy grade may ruin your overall 4 year experience, one week of indulgent vacation isn't going to overturn 51 weeks out of the year.
Tune in to today's LWJ love nugget to find out how this mindset shift can unleash your consistency potential!
This simple 3 step approach can be critical in flipping the script from "ugh this way of eating is so annoying I don't have time and I'll never make progress" to "I feel in control about what is in front of me, my choices and how I am taking care of myself to inch closer to my goals"!
In today's episode I explain what PPP is & how to use it to your advantage. When you get frustrated pull out this 90's hip hop moment and remind yourself I'm down with PPP!
Here she goes again - talking about lifting & strength training! I am here to tell you : maybe you don’t need to get smaller / lose fat to get the aesthetic you desire but you maybe need to lift. So many clients want that toned, athletic, healthy, strong “I look like I workout” body but think fat loss is the only way to get there. Here’s a secret: it may be that but more often it is putting in muscle! Stop being scared of this - you aren’t gonna get jacked and you aren’t gonna get bulky. What you ARE gonna get is confident AF (in and out of the gym!), stronger body & mind, prevent injuries and arms that will look good in that tank top. Yes we want to FEEL good but also looking good feels good as hell too.
Have you ever felt like you were in a holding pattern? That you weren't moving forward? And maybe you had negative self talk b/c you aren't moving in the direction you want/need/should be? What if I told you that holding ground and maintaining IS PROGRESS? I learned this concept when I had my coach years ago and my over achieving, A+ student, always be doing the most attitude was shook! Say what? I can just maintain my weight & I am winning? Holy moly! Today's podcast episode explores this concept - and this is loudest for the people in the back who think they always have to be losing weight in order to make progress. Sometimes holding right where you are at is exactly where you need to be.
Can I tell you a secret? I didn't want to believe my fake silicone boobs were making me sick. I buried my head in the sand, and didn't want to open my eyes to the possibility that something I CHOSE TO PUT INTO MY BODY was causing a problem. I was nervous about another surgery, thought people would judge me for getting them/taking them out, and was honestly fearful of all the time it would take to recover that I would be missing from the gym. But do you wanna know what started the entire journey? Two things: a random stranger DM and a book sent to me from today's guest.
This episode is super special as my dear friend Julia Walsh from @oilygoodlife and I are chatting about our 13 year relationship, how we have grown & changed as women, and how she was scared AF to tell me my toxic titties could be causing me all the sickness I was experiencing. Me? Unapproachable? By one of my besties? Welcome to a clash of self awareness/boundaries/enneagram type!
It has been 4 years since she sent that book (that sat on the shelf for a year) and we decided it was time to share with you our journey together...on how she dropped this mini bomb on me, gave me space & support all at the same time (from 350 miles away!) but most of all helped me walk through this journey of removing my toxic titties which can feel extremely lonely and isolating.
This episode is for you if:
- you have a mom/sister/friend who you suspect is sick from silicone & you just don't know how to share
- you have done a lot of boundary work and are learning how to grow in adult relationships
- you wonder how to keep your friendships alive after big life changes (marriage, moving, kids)
- you want to learn more about clean/low-tox living lifestyles
- you want to laugh your ass off b/c these 2w3 enneagram types have love + power struggle all at the same time
If you have ever started a fat loss journey, you maybe have asked yourself this question: do I start with diet or exercise first? Which will get me the biggest bang for my buck? Move the needle the fastest? Which will give me a quick win? How do I avoid overwhelm and not quit like all the other times? It is a big question I get asked a lot - and today I am revealing my feelings on where to start in today's episode!
A ripped from the headlines episode where I felt seen! Does this sound familiar? "I had a great week, then on Saturday pool snack happened, then the seafood pasta at dinner then the soft serve ice cream - ahhh!" Guess what? It is the beginning of summer and especially here in New England we want to enjoy every once this short season has to offer. So how the heck do we balance the weekends without completely bombing our progress? In this episode I am sharing how I forecast out the week - meaning how to spread around the theory of an entire week of macros! Yep - not just the day to day set you have, but instead looking ahead, putting more calories/macros to days or events (hello standing Saturday date night! hello beach snacks!) then reverse engineering your week. Because look: you don't want to miss out. But you also don't want to let excuses that you don't have control get in your way of making the progress you want to see. So let this episode give you some of my tried and true tangible tips that I use not only myself but with clients on how we can have our ice cream and eat it too!
It's not your fault - you didn't know. Yep - that is a fave statement of mine when I help clients start to understand how macros and portion sizes work. Why? You were never taught! I think this kinda' thing should be taught in school - learning what food have what value and how to build a sound plate from a specific place. That is why I love a food scale in the beginning - it really helps you know what a true portion size is. From there we can start to eye ball (hello chipotle burrito beans and rice! hello sushi rolls!) to then make empowered guessimates when we are out living our lives. I want to help you see where some of the trip ups happen for real clients - and entry errors and under estimating portions are right at the top! This episode will help you feel empowered to see why you may not be making progress, what to do about it, and help to get things moving in the right direction!
Just b/c you see me back squat 200 lbs doesn't mean I started there! From wanting my legs to get skinny so I should do dumbbell goblet squats to 'shrink' my inner thigh (ps spot reduction does NOT work) to stepping into bro spaces at globo gyms, bootcamps, CrossFit and now Progressive Overload Training (read: lift heavy shift on repeat) I have seen a lot! This episode is here to help you understand that 1) we all start somewhere 2) you deserve to take up space 3) lifting makes you feel confident 4) injury prevention as we age is a thing to be taken seriously 5) when you commit & show up consistently you can make some serious changes! Come follow along on my 20 year lifting journey where I share it all - and let me inspire you to start today!
When I revamped my website earlier this year we decided to do away with bikini before/afters - why? They are easy click bate friends. Instead I decided to do video testimonials from clients who have had SUCCESS in many ways outside of just their physical appearance.
This past weekend a dear friend sent along an IG reel produced by Dove - about a girl who had suffered an eating disorder which was perpetuated by her access to her phone and accounts on social media. It brought me back to when I was 10 years old and started my own insecurity and suffering journey...but at the time there was no internet, no Instagram held in my hand to have me comparing my body only mean boys & girls picking on me or the monthly teen magazine telling me to eat 1200 calories and run.
In this episode I share why I took down all of mine and my clients before/afters (yes you may still see some bikini pics of me but they are either involved with my lifting or explant journeys). It goes hand in hand with my post on why I think "what I eat in a day posts" are toxic.
We can and need to do better with our messaging - because our kids are watching. If you have children, small humans who look up to you as a role model, if you experienced bullying as a child for your weight or if you are on your journey and feeling triggered by before/afters you may find this episode helpful.
Legit ripped from the headlines from ME! Recorded in real time - I had to drop this LWJ love nugget episode!
Chloe pissed on the floor - and JP yelled for me to come clean it up b/c he was on the phone...but of course I had just
stepped out of the shower and was wet, cold and pissssed. Chloe WTF?! Oh and I am behind on work,
I can't take her in her normal spot b/c yard work, JP was laughing and all I want to do it eat a effin' cookie!
But spoiler alert: she did NOT eat the cookie. She thought about it though...instead I walk you through
my exact thought process and how I navigated that emotional wave. This shit takes practice - and I am not
perfect but I am WAYYYYY better than I used to be! Enjoy the energetic chaos in this episode - but also know
that sharing this vulnerably allows you to peek behind the curtain to know that I am just like you. I have
had a lot of practice and have created this riding the wave as part of my tool kit to deal with my previous emotional
eating behavior.
Have you quit recently bc you were embarrassed or ashamed?.I’ve had 3 clients this week share with these variations on the shame theme:“Thank you for never making me feel judged, crazy, lazy, or stupid”“I am sorry and embarrassed - I feel overwhelmed”“I will not log out bc of shame or embarrassment”Chatting coaching strategies that you can implement today (hello PAGE RAGE!) to start facing shame head on - and start making progress towards creating small steps towards the lifestyle changes you desire!
I can't stand putting away the dishes - seriously the most annoying house task (besides putting away my clean laundry!). But guess what kids? It has to get done and it is my job b/c JP already loaded and ran the dishwasher #divisionoflabor. So instead of avoiding it hoping he would put it away (hint: that trick didn't work) I decided to Habit Stack it. What does that mean? Well tune in to this episode to find out! I am sharing how I created this formerly despised habit into one I now get done 95% of the time - which is an A in my book!
Dropping some love bombs for you today in this episode. It truly is a ripped from the headlines IRL! Sharing with you not only my own personal experience with shopping for suits without my toxic titties but also sharing views from my mama friends who want to wear suits that make them feel confident, sexy and also secured without fear of nip slip. Tune in today if you are facing a fear of impending swimsuit season - I guarantee there is something for to take away for the next time you find yourself in the dressing room!
Ever feel like you are behind the 8 ball when you return from a trip away from home? Laundry for days, no groceries in sight, appointments and playdates booked right away, and you are waving to your beach vibes in the rear view? Well today's episode is for you as I am sharing practical, tangible tips and tricks for you to rock your re-entry! These are strategies I share with my coaching clients so they feel they can come back to 'real life' still feeling recharged and not pulling the covers over their head Monday morning. From groceries and meal prep, laundry and house cleaning we got you! I say we as I also asked my dear friend Julia Walsh over the @oilygoodlife to share her tips for 'Mama's Who Went Away Solo'. You'll be surprised at how many of our tips cross-over but a few extra bonus ideas from this amazing mama of a 6 and 1 year old.
I was the Queen of the Land of Food Rules. I was better than you b/c I was ________ (vegetarian! paleo! vegan! juice cleanser! shake drinker!) Well guess what? Food rules suck and it is only a matter of time before you get fed up with all the restriction and want to binge. Been there, done that. The endless cycle was so exhausting. The black or white yes or no I am good or bad mindset had to stop - and it finally did when I started to lead with then "how will this food make me feel?" foot.
If you are struggling with trying every diet that works until it doesn't this episode is for you. Being able to break free from the mindset that you are on/off plan, that you need to keep restricting food groups to see the results - I want you to tune in. There is a more flexible path to truly finding the right foods that will help you reach your goals not only bringing you food but also mindset freedom.
This episode is vulnerable AF. I am sharing my personal experience of not only how I quit my calorie deficit aka a cut aka what many call 'a diet' not once but twice in the past 9 months. I haven't shared this publicly until now. Why? Because my inner critic tells me it's humiliating! You announced you were doing one then just faded away? Who can trust you? You know how do to this what is wrong with you? Why aren't you following through? You teach this for a living for crying out loud! Sheesh who would hire a failure like you? The other voices tell me You are human. You are relatable. You had other things that were more important than eating a little less food. You had to heal from surgery. You had to continue to heal your relationship with yourself & hire a therapist. You had to clean up some other life stuff because it was in the way of your focus.
You see, it shouldn't be this hard. If you find yourself struggling, going in fits and starts, asking yourself is this really worth it? Is this the right time? Do I need to figure out some other shit before I can address this? Than this episode is for you. Because I am here to tell you: when you do the deeper work, release and let go of what is not serving you it is pretty incredible how much more quickly the weight not only mentally but physically will be shed.
BTW this episode has a lot of swears - so earmuffs for the littles!
He's not going to change the way he's eating - he is going to change the amount. Why? Because portion control is the name of the game - and in this episode guest host Jonathan Price (my hubs!) explains that the restaurant portion is not his portion. Life is not fun with out bread, steak and french fries! So come listen to how JP is going to focus on losing 10-15 without giving up his favorite foods and also how he is going to shift the focus on his fitness while managing a knee injury. Also there's a new catch phrase in town: Snick snack snick snack!
Movement is for mental health - we know that. So what the heck do you do when you are sidelined due to surgery? How do you keep your mental game tight and now freak the eff out?! In today's episode I am sharing my exact thought process on how I approached my explant surgery. You see, it is different than an injury. The surgery had a calendar date - it was a known entity. I had time to prepare - and that is a gift. If you are facing surgery, in the midst of recovery, or scared to schedule for fear of the downtime this episode is for you.
JP & I drive from Cape Cod, MA to Florida every year. Usually I pack a cooler full of food but often it goes uneaten. This year I decided I would participate in roadside food - all while being in a cut. In this episode I am sharing some tips & tricks I used to make choices that were in alignment with my goals - fries & ice cream cones included!
Let's talk boobs - you know here at LWJ we are certainly not shy! After sharing my own explant journey so openly it allowed myriad women to slide into my DMs knowing they had a safe to space to share, ask questions, and just be heard. Today is a special interview for many reasons. First at the time of this recording our guest Stephanie Taylor was just hours away from her unilateral mastectomy surgery. You see, Stephanie and I had connected previously over our love for non-toxic personal care products but little did we know that we both would be chatting about our respective breast surgeries. Even though our diagnoses vary vastly & we each had very different reasons for our surgeries we found a common ground in talking about breast and general health, how maintaining healthy habits and a positive outlook affect your journey and how it is imperative you be your own personal health advocate. In addition to these Stephanie is sharing in more detail her own personal battle through her breast cancer journey, from her self diagnosis, her push for early imaging (she has a family history) her specific type of cancer & how it differs from the various types of breast cancer and how she ultimately found her way in to a trial for women diagnosed at an early age. She also sheds light on the type of surgery she is having, the decision of how she came to this conclusion, what a DIEP flap is and why she is avoiding breast implants and instead using her own body tissue. If you have boobs or know someone who has them this is an episode you need to listen to.
This is a ripped from the headlines - from me! I was baking a cake this past weekend when my 7 year old neighbor boy looked at the sugar and asked 'is this healthy'? It really sparked many feelings in my mind - and allowed us to enter into a conversation. What is good/bad (ps there isn't!) what is healthy/not healthy in terms of food...I don't talk that way but I used to! In this episode I break down WHY I think the word healthy has a negative effect on our relationship with food and how you can instead turn/shift your talk around - not only for yourself but also for the loved ones (including the little ears!) around you.
I get it - you are doing ALL the things! Sleep, water, steps and tracking --- but how ACCURATE is your tracking? In today's episode I am sharing some of the most common mistakes I see clients make when it comes to entering food into a food log/app. Newsflash: you may be tracking but your entries could be wildly off! I break down how to find better entries, share why I think tracking as a tool is invaluable and reasons why it shouldn't be demonized. I also help you to understand how small simple things can add up to you not being in a calorie deficit (read: why you AREN'T losing weight!) and how to fix them. Why put in all the work to not see the results?! Let's audit and find where the errors are to get you on your path to success!
I’m giving you a look behind the scenes on how I’m not only coach my clients, but myself with eating meals out. Dining out is not only a wonderful social experience but it’s a great mental experience for us to take a break and give ourselves a chance to not cook and to be taken care of. However, that can feel overwhelming especially when you have goals in mind. I’m sharing some of the tips and tricks that I have used in my own lived experience along with how I coach my clients to navigate this. What I know to be true is that never going out and white knuckling through your entire time is never gonna work and will only lead you to rebound. Tune in to this episode if you struggle on how to manage a balance of eating out but also staying true to yourself & not hurting relations with your partner/family/friends.
I'm sharing a recent experience I had with my activity tracker (wearable) - a Garmin Venu. In this episode I chat about why I got a wearable in the first place, why I think I got a burn, and how that has affected me over the past several weeks. I am considering the idea of another wearable - but not entirely sure if I want one and if I want it to be a watch. Come check out this behind the scenes episode as I weigh the pros and cons of my personal experience as it may help you if you are on the fence of getting one too!
This ripped from the headlines episode is directly from a former client’s mouth who has gained a little bit of weight over the holidays and she’s thinking she immediately needs to run back into a cut/calorie deficit in order to lose this fluff. I talked her out of this, and instead lead her to gaining a little bit of awareness by some data gathering, and then also explaining the differences between overindulgence & over consumption. I asked her to find out which one she may be doing and from there we can make a decision once we gather data!
Pictures. Measurements. A pair of pants. The Scale. Does this strike fear in your heart, or can you take on the data with curiosity? Remove emotion and instead get the data down on paper so you can then make adjustments if necessary? In today's episode I am sharing with you why I firmly believe my weekly check ins (that I write down in a cute french bulldog notebook from the dollar bin at Target!) have helped me to maintain my 25 weight loss over the past 5 years. Not only have they helped me maintain they also have given me more mental freedom - the gentle accountability that nudges me in the direction of my goals without having to do something drastic. Give a listen & let me know if you'll try 1 or all 4!
If you’ve been around the LWJ community for a bit, you know every year I choose a word to be my beacon, my guiding light. My grounding word for when shit gets hard because it does! Tune in to today’s quick episode to hear the word I chose for 2023 and to get some insights to why I’m #nervcited about it.
If you’re anything like me, there’s so many delicious cookies lurking around every corner of this holiday season. I’m sharing with you in this LWJ love nugget episode My top 3 tips on how to make sure that you don’t have Christmas time FOMO with the treats, but you also don’t accidentally overindulge and have regrets later on.
Movement for mental health, mindset, feeling strong, being consistent and voting for your healthy future self. When you learn that there are myriad reasons why movement can be beneficial and begin to embrace these benefits it gives you a space to show up in a way that will always serve you. This episode explores why movement matters just outside of looking good or achieving a desired aesthetic. If you need more reasons and motivation to get you to move this episode is for you!
That’s it - you’ve had enough. You’re ready to make a change. You’re looking back at 2022 in retrospective trying to understand what worked for you, what didn’t, what you’d like to change and who you like to become for 2023. You recognize that New Year’s resolutions have never worked for you in the past and you’re deciding it’s time to actually make some real lifestyle changes. In this podcast episode, I’m sharing why atomic habits has not only changed my life but it has changed the life of so many of my clients. If you do nothing else for your future self, grab this book in paper back and sit down with this podcast to understand why I think this book is a vote for your future self.
Does the idea of tracking macros/calories scare the crap out of you? The fact that you have to be so nuanced to come within a certain range otherwise you will “fail”keep you from starting? what if I told you there was an easier way? In today’s episode I’m sharing the reasons for giving calories and protein ranges. Notice I didn’t even talk about carbs and fats! This episode I am sharing some of the reasons why giving yourself ranges may help you be more consistent, compliant and allow you to finally reach your goals!
This podcast is dedicated to YOU. Thank you for being here - but also thank yourself for the gift of Starting. Now. What are you waiting for? The next 6 weeks where on average the population gains 6-7 lbs? Calling me in January wishing you would have started sooner? Setting expectations of yourself is one of the best acts of self care we can have. If you are wanting to start now but are SCARED that you won't be able to enjoy the holidays this episode is for you. Full of a few tangibles to toss around on Thanksgiving and also some honest tough love let this episode be the sign that now is your time.
This week is a little real shit show in my house. One of my dogs has been really sick and I’m finding piles of poop everywhere. Frankly, it’s exhausting and I don’t have much time between doing all the laundry, trying not to throw up and wiping up dooty. So what are my nonnegotiables when shit hits the fan? I certainly don’t do all the things that I love to do to take care of myself, but there are three things that I always make sure I do every single day. Tune into this podcast to see what I do and see if it inspires you to take care of yourself when things get really shitty.
Are you struggling with where to start? Maybe you have a lot of weight to lose or maybe you just feel there’s so much information out there and it’s overwhelming? I’m here to tell you my top two simple & effective strategies for you to get started on your weight loss journey today!
You are already nervous about the holidays - the food! The Hosting! The ______ family member commenting on your body/food/life choices. You already feel guilty for running the turkey trot b/c you left everyone to fend for breakfast themselves. I have NEWS for you - YOU are in control. In today's episode I am sharing tacticals & practicals - the tips I use to help myself (and clients!) navigate the minefield that are framily holiday functions. You do NOT have to be the same human you have been in the past (man these try to throw us back to childhood) and you can protect your peace this holiday season.
Do you struggle with your sleep? Getting to sleep, staying asleep, crappy sleep quality, insomnia? How about binging Netflix and staying up way past your bedtime? Or just craving that 'moment' on the couch to yourself but ends up being to your detriment when you fall asleep drooling with your phone in your hand? Or maybe you hop out of bed after hitting the snooze 2-3 x and rush around to get every one and everything out of the house on time and you feel already behind? Then this episode if for you! Morgan Adams of Morgan Adams Wellness is a certified sleep coach and she is sharing her best practices of how to create an AM & PM routine that works for YOU. She shares simple strategies you can implement TODAY that are free, proven and effective. Sleep is critical not only to our overall well being but also to help us reach our health, fitness and weight loss goals. Tune in to learn how you can tweak your routine to get the sleep of your dreams.
You can find Morgan @morganadams.wellness on IG and www.morganadamswellness.com. She offers free 20 min consults so if you desire better sleep habits reach out to her!
Have you been living in maintenance and felt like your clothes have gotten a little bit tighter? You’re feeling a bit more fluffy? You’ve noticed that the scale and your measurements are starting to creep up. Do not panic! Instead, we’re going to gather data then decide. This episode is for you if you’ve ever felt like I need to go right back into a calorie deficit at the first signs of gaining weight. I want you to get off that roller coaster and instead use data to make a decision.
Oh New York! Land of the pizzas bagels and endless food options. JP and I are both being mindful (and I’m tracking!) bc we enjoyed our summer A LOT. So how are we planning to attack our dinners out in the Big Apple? What about lunch? Is JP going down in a serious carb confession? Listen to find out!
In this new series I’m dropping LWJ love nuggets! These are 2 min or less episodes where you can pop me into your ears for a quick jolt of JBP inspo.
I can barely believe it’s already been six months since I’ve had my toxic titties taken out. It truly is incredible how time flies as I remember living hour to hour post surgery and how this anniversary snuck up on me. In today’s episode I’m answering so many questions that you have all had from do I like how my boobs look, do I miss, what are the scars like and Am I happy with the results. I’m also chatting about what Jonathan thinks and how you need to be your own advocate when it comes to your health.
The coffee conundrum! There’s so many different things that come down to enjoying our coffee. The taste. The warmth. The cozy. The ritual. But I often do you get questions on if I’m going to make a change with my coffee what does it look like? First thing I’m going to tell you – I want you to think about what you really enjoy about your coffee and then if you want to make a change what are you open to? Because if you’re trying to do it bc somebody else tells you you should you’re going to fight it the entire way. Nobody should be messing with how you like your coffee first thing in the morning. But if you feel like you’re taking too much sugar or you’re putting in too much cream or you don’t like the kind of creamer that you’re using and you want to explore because you might feel better that’s a different story. Tune in today’s episode because were chatting about something that’s really simple yet turns people into a tizzy!
Focus on the PROCESS. Yes it can be absolutely infuriating when we’re not seeing changes on the scale, measurements, pictures, or how our clothes fit. I’m here to tell you weight loss is not linear and if you’re not enjoying the entire process you’re going to be very disappointed. Its also going to be very exhausting. In today’s episode I’m giving tangible tips on how to focus on the process so your entire experience can be much more enjoyable and full of self love.
Do you feel overwhelmed by the transition from summer and the fall? Do you always feel like you’re going back to school and get a little anxious? Do you feel like you need to undo the fun you had during the summer by being super restrictive and implementing a ton of new rules? This episode challenges all of those feelings and beliefs and gives you three actionable tools to start today so you can feel like you’re moving in the right direction towards your goals!
Warning : this episode goes deep! If you want to see true everlasting change you need to get uncomfortable. Today I’m sharing what emotional eating is, how to label it, understand it and giving you tangible tools on how to change this behavior. If you are TRULY ready to feel the feelings and stop numbing yourself this episode is for you.
Social Media Break = Mental Health Break. Do you ever find that you are scrolling until you’re sad? That you’re following accounts that don’t bring you joy or that you don’t agree with your viewpoint or that are no longer serving you? Do you ever feel badly about yourself after you see somebody’s post wishing you were doing some thing different in your life and you get stuck in the comparison trap? in this episode I chat about how this is happened to me in the past and why I take social media breaks and then what I also do when I return to clear my feed so my social media experience can bring me a bit more joy.
It’s really this simple kids. However people try to make it super complicated. Today I’m breaking down the four things that I ensure are in place when I want to lose weight. Trust me if you’re consistent with these four things you will see a shift on the scale, the way that your clothes fit AND your overall confidence.
You are a unique individual. No cookie cutter approach is going to work for you. In today’s episode I share a glimpse behind the scenes of customized coaching with me. I share real life examples of client struggles & how we approach them together so they can get lasting lifestyle change and results.
Raise your hand if you feel guilty purging your closet? How about negative self talk saying "oh I should fit into these" or "I just need to work harder then these will fit soon". You DESERVE to dress your body in clothes that bring you joy this very moment.
In today's episode I share some mindset shifts that can help YOU make the move - to purge your closet, to share with someone else, and to create space to shop your closet so you can feel confident each time you get dressed.
Have you ever given up a comlente food group? Have you ever thought I can’t have carbs anymore so I can lose weight? What if I told you there’s space for carbs and as a matter fact your body really needs them and loves them! Your brain likes them & so do your muscles and I’m here to tell you why carbs are your friend.
I was on the diet roller coaster starting at age 14. Eliminating food groups was how it all started --- and I didn't know how to stop. I found that I was 'proud' and a 'good person' if I stayed the course and followed the rules. I was struggling so hard inside at times. I felt left out. I remember having a steak with a candle in it while everyone else had birthday cake. How depressing.
In today's episode I am sharing how I finally got of the diet roller coaster and found the land of maintenance. Where I am easily able to maintain my weight loss, move my body mindfully, allow myself grace and love - all while enjoying the foods I love the most and the fitness that brings my most joy.
If you are struggling b/c you are constantly restricting - give this episode a listen.
I recently got a question in Instagram DM asking asking this tracking like this diminish your quality of life and cannot be demoralizing to your health and fitness journey when results aren’t witnessed? At first I felt personally attacked! You don’t know me! You don’t know my story… but then I calmed down, and said “wow she doesn’t know me, my story or how I coach inside of LWJ!” I created this episode to give you a behind-the-scenes of how am I coach the way that I do. Yes there are some clients who track hint this is NOT for everyone and there are some who don’t and we focus on habits. Overall I’m sharing what I found to be helpful for so many clients over the years which often is a blend of both. If you were ever curious what really goes on behind the curtain of personal, customized coaching with me this episode shed some light!
I turn 42 next week - is it really fair for me to wish I had my 38 year old body? If you were my BFF sitting
across from me at lunch would you say "You know, I wish you looked like your 38 year old self...remember her?
She was so jacked and lean!" Eff. That. Noise.
But why do you say this to yourself?
In today's episode I share what my birthday gift to myself is
for this next trip around the sun...and it isn't diamonds.
I see you – I know you want that ice cream that fried seafood those beach and boast snacks and those boozie fire pit moments. In this episode I’m sharing tangible tips and tricks of how I think that you can approach your summer and not have any FOMO and still reach your goals!
I’m here to tell you I got liposuction in my inner thighs and I still don’t have a thigh gap. One of the most hated body parts of mine has been my hip dip since I was 18 and I’m going to share with you the reasons why getting the fat sucked out of your legs is not going to make you happier today or tomorrow so you better start loving yourself as is.
Come listen to what I order when life gets really crazy and I still don’t feel like cooking!
Three weeks in a firm adhesive bandage and I finally get to see what my new boobs look like. But more than that I get to have a conversation with my doctor about all of the mental physical and emotional work I’ve done to get to this place to except my body.
Do you ever get so upset when your plans get ruined? You know side tracked, party time, partner chooses pizza, someone has surgery, another gets sick? Do you throw in the towel or learn how to live in the #gracespace? Today I am sharing how being able to give yourself grace when you plans go to shit is going to empower you to learn how to accept where you are and also act with self love and kindness.
Do you have a certain way you want your body to look? And if you don’t get there you are going to be disappointed? Do you Have self loathing/hatred, negative self talk or worse think of giving up? In Today’s episode I focus on the ONE THING I started prior to my surgery that has made all the difference in my expectations on what my appearance will look like - and it totally applies to you especially if you are going through your own body changing journey.
It is proactive! Do you often feel you’re a victim of circumstance and plans just happened to you? It’s some thing always getting in the way of you be able to stay on track with your meal planning? Let me tell you planning is your key to freedom. I want you to think about planning in date nights! Planning in cupcakes! Planning in chips! When you do this you will unlock the secret to maintenance life success.
What will my boobs look like? Is it going to be worth it? What if my symptoms don't change? Fat transfer - I heard they don't work! How bad will the scars be?! Chatting more details about my upcoming explant in today's episode
If you keep focusing on the scale you are going to often be disappointed. But what if I told you there was a BETTER way of tracking your health journey progress? One that was filled with more self worth, self love, confidence building and leads ultimately to seeing the changes both outside AND inside? Give a listen to this episode for some examples of how you can feel successful in your journey today!
A ripped from the headlines episode! Listen to how a current coaching client has a breakthrough around a brownie moment. If you are struggling with good/bad foods (which don't exist!) or punish yourself every time you eat something 'you shouldn't' this episode is for you!
The scale can be a lying bitch - and what are we to do when she doesn’t move? We need to focus on all the non scale victories! Listen to this episode to learn more about how you are making progress and you might not even know!) & can celebrate these wins.
I’ve been keeping this quiet for way too long and it’s time I share why I haven’t been feeling well for years. In this episode I dive into breast implant illness & why I think my implants are causing it. I recorded this at the beach and got cut off midway so this is going to be part one and part two will follow!
We have all been there - the days when you JUST don't want to go to the gym. I've been asked "Jacqueline how do you stay motivated?" Well kids I don't. Ha! In today's episode I am sharing with you 2-3 tips that help me stay consistent - even when I don't wanna.
Newsflash : one meal did not ruin your progress. It is the countless choices that you’re making day in and day out that are not helping you to reach your goals. Yes you may have had an overly indulgent experience in one meal but if you’re really getting back on track the next meal your body should be able to handle this. Listen to this episode to see my philosophy on this and how you can start to experience a little bit more freedom all while staying consistent
Are you constantly fighting how you’re eating? Are you hating what you’re doing even though you’re seeing results? Are you white knuckling through the entire time just trying to get to a certain number and then can’t wait to eat the way you really want to? Then this episode is for you. Once you finally start giving yourself permission to eat the way you really want to eat in layer that on top of how to track your macros in - stay in the calorie deficit & that is when the maintenance magic occurs. Tap in to these three nuggets of wisdom that you can apply today to help you start to get the results you want all while enjoying the process!
Are you standing in the pantry eating 5 marshmallow &
chugging ½ a protein shake?
Are you freaking that you have to give up
your egg yolks and say goodbye to thighs?
This one is for you - b/c it call all exist!
If you don't eat the way you WANT to you will never
survive the macro dance. Instead let's figure how to
balance what you desire to eat + your macro targets…
and I'll show you how in this episode!
Oh but Jacqueline I don’t want to get bulky or super jacked or look like a ____. In today’s episode I’m sharing my lifting and or resistance training educator success when it comes to fat loss confidence and changing out your body feels & looks. Do you want to change your aesthetic faster? It’s time to pick things up and put them down!
Are you in a constant feedback loop saying that you aren’t doing enough, forgetting what you’ve accomplished and beating yourself up? I have some tactical tips to help you get out of this cycle in today’s episode!
This episode I taking you BTS - no not that boy band - but behind the scenes of how I handle our weekly #pizzadate. We have one nearly every Sunday - and I want to show YOU how I check in with myself not only mentally but physically. Doing this allows me to make choices and empowers me to move forward, not only in my own personal fitness journey but in my relationship with food as well. Give a listen if you have foods on the "NO" list and are tired of playing this diet dogma.
A hard working mom takes a look at her week day wine and learns how it is impacting her success. Come listen to find out the truth about why wine is a #macroasshole & how you can feel more empowered going forward
Seriously though. If it was easy everybody would do it and it wouldn’t be a $71 billion industry. In today’s episode I’m sharing with you when I think are the tenants you need to find yourself to be successful in your health journey. One is support. The other is planning. Planning is not punishment - planning is proactive. Mind set shifts coming your way!
I hate feeling like a failure. That’s doesn’t mean I don’t like failing…always a lesson to learn there. Today I share the ONE THING that allows me to keep moving forward even when roadblocks, emergencies and unexpected turns happen.
Unpopular opinion: I don’t really believe in New Year’s resolutions. Hey now! But I have one better for you and it’s been successful for me in the past – choosing a word. In today’s episode I share with you my specific method that I’m using this year to choose my word, why I think this is more successful over failed resolutions and how I use it daily. Come along with me in this process & if you feel inspired to choose a word I’d love to know what it is!
With 10 days left of the year the holiday rush is on! Travel, family, hosting - or maybe even your plans got upended. The stress can feel overwhelming...in today's episode I share some simple strategies that I use with my private coaching clients to get them through this crazy season.
Vulnerable podcast alert - I am sharing with you some of the bullying experiences I had as a child. Why? B/c I know that we can carry these things with us into our adulthood - and they can affect our relationship with ourselves and with food. Every day I work on these feelings. Every day I get stronger. I know you can too.
In today’s episode I’m chatting 4 different reasons why I believe you should have protein be a part of your overall goal while in a calorie deficit.
Hint : it’s because you’re doing it all wrong. In today’s episode I share with you two of my not so secret tricks that will help you enjoy this a lot more!
Interviewing my dad - former radio DJ & top selling car salesman for 30+ years on our mutual love for classic rock & how he has built professional relationships that has allowed him sell to generations.
But I don't have TIME! Oh yes you do and I'm here to help you find it. Between doing a time audit to removing accounts that no longer serve you, this episode dives into how to start setting up some healthy boundaries around your time & your apps b/c scrolling til you're sad is, well, sad.
Do you feel like you need to suffer when you are trying to lose weight? That the food you eat should be punishing in order for you to reach your goals? I have news for you: that doesn't work and your white knuckling days are over. Listen to today's episode how you can start to build PLEASURE in your meal prep.
In today’s episode I share why I love habits, how they set you up for success to reach your goals AND how they will actually give you FREEDOM & time back
Sharing a little background about me, why you should give a listen and consider sticking around! I chat about how I started my first diet at an early age, how I have struggled with my own body weight and image for years on end, and how I have finally found a place of balance with my food and mindset.