Stuff No One Told Us About Weight Loss: Recent Episodes
Fossa
We're sharing ALL the stuff we wish someone had told us earlier...(and there's a lot!) Like how to lose weight and keep it off for good, without crazy diets or intense exercise regimes.
We talk about losing weight, yes, but you'll see there's SO much more to it than simply exercise or eating. We're getting real with you and sharing the exact methods we've personally used to change our habits, and the most up to date (and surprisingly simple) behaviour change methods we teach our clients.
With Fossa coaches Eloise Kulesz and Aaron Kuszla.
Successful behaviour change requires a few key things to be in place.
Many of us have tried to change our behaviours in the past, having various levels of success. Sometimes we might be able to stick with it for a month or two, but most times it's a few weeks at best.
This is usually because there are some fundamental things that aren't in place to begin with. In this episode, that's exactly what I'll be covering. They're simple, but they make a world of difference day to day when trying to make changes stick.
P.S. When you're ready, here's a few ways we can help you further:
1. Achieve your goals more efficiently with private coaching!
We can help you build the right habits to reach your health goals. Whether you want to lose weight, gain strength, eat better or sleep better, we can help!
⭐️Learn more about whether our coaching program is right for you here: https://heyfossa.com/private-coaching/
2. Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/oGCSgA
3. Check in with our daily behaviour change and lifestyle tips on Instagram.
Join us over on Instagram: https://instagram.com/heyfossa
4. Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
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🧠✨🌱 Fossa, we use proven, real-life behaviour change systems to help people just like you reach their health & wellness goals. Learn simple methods to build healthy habits that stick.
Hey, Aaron here,
On this episode of the podcast I'm sharing with you some step by step ways to start improving your nutrition for health.
Often, nutrition is one of those major areas people try to make changes with, sometimes those changes stick...many times they don't. If you've ever had this happen to you, this will be a great episode for you.
This will be especially helpful for you if you just want some simple starting steps and a process to follow to make changes that stick, and that you'll see benefits from no matter your goals.
P.S. When you're ready, here's a few ways we can help you further:
1. Achieve your goals more efficiently with private coaching!
We can help you build the right habits to reach your health goals. Whether you want to lose weight, eat better, sleep better, or be more productive, we can help!
⭐️Learn more about whether our coaching program is right for you here: https://heyfossa.com/private-coaching/
2. Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/oGCSgA
3. Check in with our daily behaviour change and lifestyle tips on Instagram.
Join us over on Instagram: https://instagram.com/heyfossa
4. Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
//
🧠✨🌱 Fossa, we use proven, real-life behaviour change systems to help people just like you reach their health, fitness & wellness goals. Learn simple methods to build healthy habits that stick.
Today we are answering some questions we received on our YouTube channel regarding hunger cues.
We address following hunger cues at work, as well as how to follow hunger cues if you also have fitness goals or want to maintain (or build) muscle.
These are questions we get asked a lot, so we hope this helps if you've been wondering these yourself.
P.S. When you're ready, here's a few ways we can help you further:
1. Achieve your goals more efficiently with a private coach!
We help you build the right habits to reach your health goals. Whether you want to lose weight, eat better, sleep better, or be more productive, we can help!
⭐️Learn more about whether our coaching program is right for you here: https://heyfossa.com/private-coaching/
2. Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/oGCSgA
3. Check in with our behaviour change and lifestyle tips on Instagram.
Join us over on Instagram: https://instagram.com/heyfossa
4. Join our weekly newsletter, Mindful Change, for free!
Get behaviour change tips in your inbox here: https://heyfossa.com/mindful-change
5. Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: change@heyfossa.com
//
🧠✨🌱 Fossa, we use real-life behaviour change systems to help people just like you reach their health & fitness goals. Learn simple methods to build healthy habits that stick.
Science shows setting goals makes us more likely to change, however the typical way we’ve been taught to set goals might be stopping you from achieving the outcome you want. In 2023, SMART goals are out...HABIT goals are in!
In this episode, we share why SMART goals aren't necessarily helping you, and how to implement our new framework to get the most out of your hard work.
Enjoy the episode!
P.S. When you're ready, here's a few ways we can help you further:
1. Achieve your goals more efficiently with a private coach!
We help you build the right habits to reach your health goals. Whether you want to lose weight, eat better, or get fitter, we can help!
⭐️Learn more about whether our coaching program is right for you here: https://heyfossa.com/private-coaching/
2. Check out our blog.
Get tips on the psychology of behaviour change, plus proven strategies to reach your health and wellness goals, and much more here: https://heyfossa.com
3. Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/oGCSgA
4. Check in with our daily behaviour change and lifestyle tips on Instagram.
Join us over on Instagram: https://instagram.com/heyfossa
5. Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
//
🧠✨🌱 Fossa, we use proven, real-life behaviour change systems to help people just like you reach their health & wellness goals. Learn simple methods to build healthy habits that stick.
When December hits, things get a bit hectic. It's the end of the year, it's the holidays, there's often a lot going on. So understandably, we tend to put our health habits on the back-burner...We'll pick them back up in Jan, right?
In today's episode, we're discussing why December is a great time to build new habits, and how you can use December to build momentum (while ALSO enjoying your holidays!) so you're not starting from scratch in January.
P.S. When you're ready, here's a few ways we can help you further:
1. Get our Mindful Change newsletter in your inbox weekly.
Our free weekly email newsletter is designed to help you make lifestyle changes that feel good. Feel inspired, get healthy, spend time on things that matter to you.
⭐️Sign up here: https://heyfossa.com/mindful-change/
2. Achieve your goals more efficiently with a private behaviour change coach!
We help you build the right habits to reach your health goals. Whether you want to lose weight, eat better, sleep better, or be more productive, we can help!
⭐️Learn more about whether our coaching program is right for you here: https://heyfossa.com/private-coaching/
3. Check out our blog, where Eloise is writing daily.
Get tips on the psychology of behaviour change, plus proven strategies to reach your health and wellness goals, and much more here: https://heyfossa.com
4. Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/oGCSgA
5. Check in with our daily behaviour change and lifestyle tips on Instagram.
Join us over on Instagram: https://instagram.com/heyfossa
6. Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
//
🧠✨🌱 At Fossa, we use proven, real-life behaviour change systems to help people just like you reach their health & wellness goals. Learn simple methods to build healthy habits that stick.
In today's episode we're discussing what to do when you don't reach your goals. Many of us set goals and fail to achieve them, but it doesn't necessarily mean your goal was a failure! Listen in to learn how, as behaviour change coaches, we approach goal setting, planning, and getting results.
P.S. When you're ready, here's a few ways we can help you further:
1. Achieve your goals more efficiently with a private behaviour change coach!
We help you build the right habits to reach your health goals. Whether you want to lose weight, eat better, sleep better, or be more productive, we can help!
⭐️Learn more about whether our coaching program is right for you here: https://heyfossa.com/private-coaching/
2. Check out our blog, where Eloise is writing daily.
Get tips on the psychology of behaviour change, plus proven strategies to reach your health and wellness goals, and much more here: https://heyfossa.com
3. Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/oGCSgA
4. Check in with our daily behaviour change and lifestyle tips on Instagram.
Join us over on Instagram: https://instagram.com/heyfossa
5. Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
//
🧠✨🌱 Fossa, we use proven, real-life behaviour change systems to help people just like you reach their health & wellness goals. Learn simple methods to build healthy habits that stick.
We're back! After a short hiatus, we're back with a freshly updated show for you - welcome to Lessons in Behaviour Change!
In this episode we chat about:
- why we changed the name of our podcast
- the most important mindset required for changing any behaviour
- how to cultivate this mindset to accelerate your success
- and more!
We hope you enjoy this episode, and we're excited to share more lessons in behaviour change with you each week!
P.S. When you're ready, here's a few ways we can help you further:
1. Achieve your goals more efficiently with a private behaviour change coach!
We help you build the right habits to reach your health goals. Whether you want to lose weight, eat better, sleep better, or be more productive, we can help!
Learn more about whether our coaching program is right for you here: https://heyfossa.com/private-coaching/
2. Check out our blog, where Eloise is writing daily.
Get tips on the psychology of behaviour change, plus proven strategies to reach your health and wellness goals, and much more here: https://heyfossa.com
3. Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/oGCSgA
4. Check in with our daily behaviour change and lifestyle tips on Instagram.
Join us over on Instagram: https://instagram.com/heyfossa
5. Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
We're back! After a short hiatus, we're back with a freshly updated show for you - welcome to Lessons in Behaviour Change!
In this episode we chat about:
- why we changed the name of our podcast
- the most important mindset required for changing any behaviour
- how to cultivate this mindset to accelerate your success
- and more!
We hope you enjoy this episode, and we're excited to share more lessons in behaviour change with you each week!
P.S. When you're ready, here's a few ways we can help you further:
1. Achieve your goals more efficiently with a private behaviour change coach!
We help you build the right habits to reach your health goals. Whether you want to lose weight, eat better, sleep better, or be more productive, we can help!
Learn more about whether our coaching program is right for you here: https://heyfossa.com/private-coaching/
2. Check out our blog, where Eloise is writing daily.
Get tips on the psychology of behaviour change, plus proven strategies to reach your health and wellness goals, and much more here: https://heyfossa.com
3. Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/oGCSgA
4. Check in with our daily behaviour change and lifestyle tips on Instagram.
Join us over on Instagram: https://instagram.com/heyfossa
5. Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
In this week's episode, we discuss how Aaron's eating habits and coaching style have changed and shifted for the better, particularly after he turned 30. New priorities, new lifestyle, and new knowledge all call for new eating habits! There are plenty of takeaways and nuggets of wisdom we've both learned over 10+ years working in the fitness industry that you can apply to your own situation here! Hope you enjoy this week's discussion :) https://heyfossa.com (heyfossa.com) P.S. When you're ready, here's a few ways we can help you further:
- Join The Habit Reset membership!
The Habit Reset is our monthly membership where we help you build healthy habits that stick! Whether you have a goal to lose weight, eat better, or generally live healthier, we make it simple and doable to reach your goals. Plus, we'll be with you every step of the way! Get access to expert coaches, live workshops, our signature habits course, and much more! ⭐️ https://thehabitreset.com/ (Click here to learn more: https://thehabitreset.com)
- Private online nutrition coaching
Want a bit of extra guidance and support on the journey to your goals? We can help! You'll get one of us as your dedicated coach to walk you through the process of eating better one step at a time. Take out the confusion and overwhelm so you have more time to live the life you want.
👉 https://go.heyfossa.com/fossa-nutrition-online (https://go.heyfossa.com/fossa-nutrition-online)
- Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/LswUqu (https://goo.gl/oGCSgA)
- Check in with our daily weight loss and lifestyle tips on Instagram.
Join us over on Instagram: https://www.instagram.com/heyfossa/ (https://instagram.com/heyfossa)
- Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
//
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
Most of us know what "healthy" eating looks like, but why is it still such a roadblock for so many of us? The answer comes down to the fact that what we put in our mouth is influenced by ALL areas of our lives - there's so much more to a healthy lifestyle than simply choosing a salad over a burger... As nutrition coaches, this is what we help our clients with - building skills to be able to make better food choices for ourselves, even when life gets stressful! In this episode we're clearing up some common questions like: What is the difference between a nutrition coach, nutritionist, and dietitian? Which one should YOU see, depending on your needs? Why you might benefit from nutrition coaching if your goal is to eat better consistently to lose weight or just to feel better
If you're interested in working with us,https://go.heyfossa.com/fossa-nutrition-online ( click here) to read more about how we can help you! https://go.heyfossa.com/fossa-nutrition-online (https://go.heyfossa.com/fossa-nutrition-online) //
Want to ask us a question, or share your thoughts on the podcast? Email us: info@fossaathletic.com
In this episode we discuss the power of journaling, and why we are both focusing on this habit during September. We share our personal experiences with journaling, how our thoughts about it have changed, and also give you some prompts and techniques you can use for yourself! Hope you enjoy this episode :) P.S. If you want to follow along our journaling journey this month, find us on https://instagram.com/heyfossa (Instagram here: @heyfossa) P.P.S. When you're ready, here's a few ways we can help you further:
- Join The Habit Reset membership!
The Habit Reset is our monthly membership where we help you build healthy habits that stick! Whether you have a goal to lose weight, eat better, or generally live healthier, we make it simple and doable to reach your goals. Plus, we'll be with you every step of the way! Get access to expert coaches, live workshops, our signature habits course, and much more! ⭐️ https://thehabitreset.com/ (Click here to learn more: https://thehabitreset.com)
- Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/LswUqu (https://goo.gl/oGCSgA)
- Check in with our daily weight loss and lifestyle tips on Instagram.
Join us over on Instagram: https://www.instagram.com/heyfossa/ (https://instagram.com/heyfossa)
- Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
//
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
In this week's episode, we're sharing with you 3 of the biggest lessons Eloise has learned so far on her personal habit journey. She has been sharing her habits on Instagram during the month of August, and this has led her to realise a few key things about how she approaches her habits successfully NOW vs. how she approached them (unsuccessfully) in the past. Hope you enjoy this episode! :) P.S. When you're ready, here's a few ways we can help you further:
- Join The Habit Reset membership!
The Habit Reset is our monthly membership where we help you build healthy habits that stick! Whether you have a goal to lose weight, eat better, or generally live healthier, we make it simple and doable to reach your goals. Plus, we'll be with you every step of the way! Get access to expert coaches, live workshops, our signature habits course, and much more! ⭐️ https://thehabitreset.com/ (Click here to learn more: https://thehabitreset.com)
- Get access to our FREE 5-part email series.
Learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight but effortlessly stay there for good:
👉 https://go.fossaathletic.com/weight-loss-mistakes (https://go.fossaathletic.com/weight-loss-mistakes)
- Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/LswUqu (https://goo.gl/oGCSgA)
- Check in with our daily weight loss and lifestyle tips on Instagram.
Join us over on Instagram: https://www.instagram.com/heyfossa/ (https://instagram.com/heyfossa)
- Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
//
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
Most of us jump straight to trying to change the food we eat when we have a goal to lose weight or eat better...because that's what the diet industry has pushed for years! However, as you'll see in today's episode, there are 5 things that are much MORE important than your food choices when you're trying to lose weight. If you're skipping over these 5 things, changing your eating habits for the long haul is going to be much more challenging. P.S. When you're ready, here's a few ways we can help you further:
- Join The Habit Reset membership!
The Habit Reset is our monthly membership where we help you build healthy habits that stick! Whether you have a goal to lose weight, eat better, or generally live healthier, we make it simple and doable to reach your goals. Plus, we'll be with you every step of the way! Get access to expert coaches, live workshops, our signature habits course, and much more! ⭐️ https://thehabitreset.com/ (Click here to learn more: https://thehabitreset.com)
- Get access to our FREE 5-part email series.
Learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight but effortlessly stay there for good:
👉 https://go.fossaathletic.com/weight-loss-mistakes (https://go.fossaathletic.com/weight-loss-mistakes)
- Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/LswUqu (https://goo.gl/oGCSgA)
- Check in with our daily weight loss and lifestyle tips on Instagram.
Join us over on Instagram: https://www.instagram.com/heyfossa/ (https://instagram.com/heyfossa)
- Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
//
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
Feeling fear, doubt, and worry is a very common part of the weight loss journey. Unfortunately, many of us (including ourselves) let these fears hold us back and stop us from reaching our goals! In this episode, we're sharing some of the fears we have experienced while losing weight, and how we have been able to overcome and manage them. If you've ever worried about anything like "this might not work" or "what will other people think" or "what if I do lose weight, but then gain it back again?" you're not alone, and this episode is for you! P.S. When you're ready, here's a few ways we can help you further: 1. Join The Habit Reset membership!
The Habit Reset is our monthly membership where we help you lose weight, overcome emotional eating, and build healthy habits that stick! We make it simple and doable, and we'll be with you every step of the way to help you reach your goals - whether you have a lot of weight to lose, or you just want to find freedom around food, we're here to support you inside The Habit Reset! ⭐️ https://thehabitreset.com/ (Click here to learn more: https://thehabitreset.com)
- Get access to our FREE 5-part email series.
Learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight but effortlessly stay there for good:
👉 https://go.fossaathletic.com/weight-loss-mistakes (https://go.fossaathletic.com/weight-loss-mistakes)
- Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/LswUqu (https://goo.gl/oGCSgA)
- Check in with our daily weight loss and lifestyle tips on Instagram.
Join us over on Instagram: https://www.instagram.com/heyfossa/ (https://instagram.com/heyfossa)
- Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
//
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
We often question whether the time is "right" for us to start (or continue) losing weight. We feel like we've already got a lot on our plate and this will be just another thing to add on... but how do you know whether you're just making excuses, VS. now truly not being the right time? That's what we're discussing in today's episode! We cover the 3 questions you need to ask yourself when you're considering changing any behaviour, plus we give you a step-by-step framework to go through when you're getting started with anything new. Hope this is helpful! P.S. When you're ready, here's a few ways we can help you further:
- Join The Habit Reset membership!
The Habit Reset is our monthly membership where we help you lose weight, overcome emotional eating, and build healthy habits that stick! We make it simple and doable, and we'll be with you every step of the way to help you reach your goals - whether you have a lot of weight to lose, or you just want to find freedom around food, we're here to support you inside The Habit Reset! ⭐️ https://thehabitreset.com/ (Click here to learn more: https://thehabitreset.com)
- Get access to our FREE 5-part email series.
Learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight but effortlessly stay there for good:
👉 https://go.fossaathletic.com/weight-loss-mistakes (https://go.fossaathletic.com/weight-loss-mistakes)
- Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/LswUqu (https://goo.gl/oGCSgA)
- Check in with our daily weight loss and lifestyle tips on Instagram.
Join us over on Instagram: https://www.instagram.com/heyfossa/ (https://instagram.com/heyfossa)
- Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
//
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
Today we're answering the question, "What should I eat?" once and for all! In this episode we talk about why this might not be the best question to ask if you have a weight loss goal...but we also answer the question by giving you a simple strategy to use when you want to figure out what YOU should be eating for yourself. You'll get a lot out of this episode if you're currently feeling confused or overwhelmed with a lot of the conflicting food rules out there, and if you want a solid step by step plan on exactly what to focus on to lose more weight (while still enjoying food too!) P.S. When you're ready, here's a few ways we can help you further: 1. Join The Habit Reset membership!
The Habit Reset is our monthly membership where we help you lose weight, overcome emotional eating, and build healthy habits that stick! We make it simple and doable, and we'll be with you every step of the way to help you reach your goals - whether you have a lot of weight to lose, or you just want to find freedom around food, we're here to support you inside The Habit Reset! ⭐️ https://thehabitreset.com/ (Click here to learn more: https://thehabitreset.com)
- Get access to our FREE Emotional Eating Ebook.
Learn how to start to take back control and improve your relationship with food: 👉 https://go.fossaathletic.com/how-to-beat-emotional-eating (https://go.fossaathletic.com/how-to-beat-emotional-eating)
- Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/LswUqu (https://goo.gl/oGCSgA)
- Check in with our daily weight loss and lifestyle tips on Instagram.
Join us over on Instagram: https://www.instagram.com/heyfossa/ (https://instagram.com/heyfossa)
- Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
//
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
** Register your seat for our FREE MASTERCLASS on Thursday 23rd June 2022: https://go.heyfossa.com/build-healthy-habits
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We all know what those obvious stressors are in our lives, such as speaking in front of people if you have a fear of public speaking, or doing tasks that have a high risk to them...they're the ones we can easily identify as stressful.
But what about those stressors that fly in under the radar? These are things that we often don't even realising are happening, such as switching between tasks often - this puts stress on our brain to work harder.
The thing is, stress builds up over time. It can quite quickly get to a point where it begins to feel overwhelming. If we haven't got the right coping mechanisms in place, often times we turn to food as a way to deal with this stress, or we can sometimes turn to other unhelpful habits.
The key to being able to get a handle on things such as emotional eating, overeating, and overwhelm is to learn to manage your stress levels...namely being aware of these INVISIBLE stressors and managing them as much as possible.
In this episode, we go over 3 of the biggest ones we face in our world today (these stressors are only getting worse too), how these will typically show up for you, and what you can do to work through them, so they don't sabotage your weight loss efforts and lifestyle.
P.S. When you're ready, here's a few ways we can help you further:
- Work with us - private nutrition coaching.
This is for those who are interested in getting personalised support and guidance on their journey to losing weight for good. Click here to learn more and see if this might be a fit for you: https://go.heyfossa.com/fossa-nutrition-online
- Get access to our FREE 5-part email series.
Learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight but effortlessly stay there for good:
👉 https://go.fossaathletic.com/weight-loss-mistakes
- Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/oGCSgA
- Check in with our daily weight loss and lifestyle tips on Instagram.
Join us over on Instagram: https://instagram.com/heyfossa
- Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
//
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
Do you ever feel like you KNOW a lot of what you "should" be doing, you just can't seem to get yourself to do it consistently? This is very common, particularly when on a weight loss, health, or fitness journey (we've been there!). There is a lot of info out there, and most of us have a general idea of what kind of healthy lifestyle behaviours we should be doing... So why aren't we doing them?
The truth is, there's MUCH more to building new habits and behaviours than simply knowing what behaviours to use. Our lives are complicated and full of all sorts of stressors, distractions, and priorities that make actually DOING things much harder in practice. In this episode, we discuss a mindset shift called a "beginner's mindset" that can help you gain new perspective on your journey. This mindset shift could help you finally discover the answers you're looking for, and start to make serious progress towards the results and the life you want for yourself.
P.S. When you're ready, here's a few ways we can help you further:
- Work with us - private nutrition coaching.
This is for those who are interested in getting personalised support and guidance on their journey to losing weight for good. Click here to learn more and see if this might be a fit for you: https://go.heyfossa.com/fossa-nutrition-online
- Get access to our FREE 5-part email series.
Learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight but effortlessly stay there for good:
👉 https://go.fossaathletic.com/weight-loss-mistakes
- Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/oGCSgA
- Check in with our daily weight loss and lifestyle tips on Instagram.
Join us over on Instagram: https://instagram.com/heyfossa
- Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
//
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
In this episode we're discussing what to do when you gain weight, particularly if you regain weight while you're on a weight loss journey. Weight regains are a normal part of the journey, but most of us feel really defeated when we regain weight, and we want to jump in and take drastic actions to quickly lose weight... But we're here to show you a better way - a way that not only feels better, but that also leads to longer term results!
In this episode we give you a step-by-step process to follow after you've gained weight, so you can get back to feeling good as soon as possible.
Hope this is helpful! :)
P.S. When you're ready, here's a few ways we can help you further:
- Work with us - private nutrition coaching.
This is for those who are interested in getting personalised support and guidance on their journey to losing weight for good. Click here to learn more and see if this might be a fit for you: https://go.heyfossa.com/fossa-nutrition-online
- Get access to our FREE 5-part email series.
Learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight but effortlessly stay there for good:
👉 https://go.fossaathletic.com/weight-loss-mistakes
- Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/oGCSgA
- Check in with our daily weight loss and lifestyle tips on Instagram.
Join us over on Instagram: https://instagram.com/heyfossa
- Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
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🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
In this episode we're answering your questions about losing weight!
- Should I eat before I go out, even though I'm not hungry?
- I'm hardly eating anything, why aren't I seeing results?
- Should I stop drinking alcohol when trying to lose weight?
- I feel bad when I step on the scale. Should I stop weighing in?
Have any more questions about weight loss, eating habits, exercise, or anything healthy lifestyle related? Email us at info@fossaathletic.com and we'll answer your question on a future episode!
P.S. When you're ready, here's a few ways we can help you further:
- Work with us - private nutrition coaching.
This is for those who are interested in getting personalised support and guidance on their journey to losing weight for good. Click here to learn more and see if this might be a fit for you: https://go.heyfossa.com/fossa-nutrition-online
- Get access to our FREE 5-part email series.
Learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight but effortlessly stay there for good:
👉 https://go.fossaathletic.com/weight-loss-mistakes
- Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/oGCSgA
- Check in with our daily weight loss and lifestyle tips on Instagram.
Join us over on Instagram: https://instagram.com/heyfossa
- Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
//
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
If losing weight is currently feeling extra challenging or difficult, this episode is for you!
In this episode, we share 5 of the most common reasons weight loss might be feeling hard, and at the end we give a bunch of concrete strategies you can use to make losing weight feel more doable.
We talk a lot about stress, misinformation in the diet industry, self-compassion and self-talk, managing expectations, and all-or-nothing thinking that's stopping you from seeing the progress you want.
P.S. When you're ready, here's a few ways we can help you further:
- Work with us - private nutrition coaching.
This is for those who are interested in getting personalised support and guidance on their journey to losing weight for good. Click here to learn more and see if this might be a fit for you: https://go.heyfossa.com/fossa-nutrition-online
- Get access to our FREE 5-part email series.
Learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight but effortlessly stay there for good:
👉 https://go.fossaathletic.com/weight-loss-mistakes
- Find similar content on our YouTube channel.
Subscribe to our YouTube Channel: https://goo.gl/oGCSgA
- Check in with our daily weight loss and lifestyle tips on Instagram.
Join us over on Instagram: https://instagram.com/heyfossa
- Send us an email.
Need to ask us a question, or just want to share your thoughts on the podcast? Email us: info@fossaathletic.com
//
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
In today's episode we're talking all about weight maintenance, and how it's important to think about this WHILE losing weight (because the way you lose weight is the way you'll maintain it!) In particular, we chat about a study that looked at over 6000 people who had lost weight and maintained it for over a year, and the commonalities between the participants who were successful. They shared a lot of valuable advice that you'll wanna hear if you're currently on a weight loss journey.
We hope you enjoy this week's discussion!
P.S. We've opened up a few spots for our private nutrition coaching! This is for those who are interested in getting personalised support and guidance on their journey to losing weight for good. Click here to learn more and decide if this might be a fit for you: https://go.heyfossa.com/fossa-nutrition-online
//
Get access to our FREE 5-part email series, to learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight but effortlessly stay there for good:
👉 https://go.fossaathletic.com/weight-loss-mistakes
//
Come say hi! Find us here:
Instagram: https://instagram.com/heyfossa
Facebook: https://www.facebook.com/heyfossa
Website: https://www.heyfossa.com
YouTube: https://goo.gl/oGCSgA
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
"Why has nobody told me this before?" Is a book Eloise recently read by psychologist Dr Julie Smith, and is packed to the brim with valuable lessons on how to navigate the ups and downs of life. Today we're discussing 3 lessons from this book, and how they can be applied to your weight loss journey. This book has so many parallels with the way we teach weight loss mindset and habits (beyond the similarity of the book name to our podcast name!) and we highly recommend it as a must-read book for everyone.
Book links (no affiliation):
Amazon AU
Big W
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Get access to our FREE 5-part email series, to learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight but effortlessly stay there for good:
👉 https://go.fossaathletic.com/weight-loss-mistakes
//
Come say hi! Find us here:
Instagram: https://instagram.com/heyfossa
Facebook: https://www.facebook.com/heyfossa
Website: https://www.heyfossa.com
YouTube: https://goo.gl/oGCSgA
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
In this episode, we discuss Aaron's 3 biggest takeaways from the book "Hard Work Pays Off" by Crossfit athlete Mat Fraser, and how these lessons on success can also be applied to weight loss. We hope you enjoy this one!
Book links (no affiliation):
- Big W
- Amazon AU
//
Get access to our FREE 5-part email series, to learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight but effortlessly stay there for good:
👉 https://go.fossaathletic.com/weight-loss-mistakes
//
Come say hi! Find us here:
Instagram: https://instagram.com/heyfossa
Facebook: https://www.facebook.com/heyfossa
Website: https://www.heyfossa.com
YouTube: https://goo.gl/oGCSgA
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
Many of us have beliefs about food, often formed during childhood, that we continue to hold onto, even when they are no longer serving us. Some of the most common food beliefs can really hold us back on our weight loss journey, because they impact our eating behaviours in ways we often don't stop to question.
In this episode we discuss 3 of the most common food beliefs we've come across, and we share practical tips and strategies you can use to start shifting these old beliefs to lose more weight.
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Get access to our FREE 5-part email series, to learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight but effortlessly stay there for good:
👉 https://go.fossaathletic.com/weight-loss-mistakes
//
Come say hi! Find us here:
Instagram: https://instagram.com/heyfossa
Facebook: https://www.facebook.com/heyfossa
Website: https://www.heyfossa.com
YouTube: https://goo.gl/oGCSgA
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
High intensity interval training is the go-to for many who want to lose weight. But is it really the best option for weight loss? In this episode, we discuss our thoughts on exercise for weight loss, findings from a study on the topic, and also chat about the many mistakes we've made with exercise in the past.
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Get access to our FREE 5-part email series, to learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight but effortlessly stay there for good:
👉 https://go.fossaathletic.com/weight-loss-mistakes
//
Come say hi! Find us here:
Instagram: https://instagram.com/heyfossa
Facebook: https://www.facebook.com/heyfossa
Website: https://www.heyfossa.com
YouTube: https://goo.gl/oGCSgA
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
Losing weight is one thing, but keeping it off involves a different strategy. In this episode we're discussing the 2 big things that most people overlook when it comes to not just losing weight, but keeping weight off for good.
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Get access to our FREE 5-part email series, to learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight but effortlessly stay there for good:
👉 https://go.fossaathletic.com/weight-loss-mistakes
//
Come say hi! Find us here:
Instagram: https://instagram.com/heyfossa
Facebook: https://www.facebook.com/heyfossa
Website: https://www.heyfossa.com
YouTube: https://goo.gl/oGCSgA
Email: info@fossaathletic.com
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
We're back together for a joint episode this week, and we're discussing all the ins and outs of why most diets don't work for long-term weight loss. And more importantly, we're chatting about what DOES work if you're looking to lose weight and keep it off for good.
We got really into our discussion and ran a bit over time, but we hope you get some value out of it! :)
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Get access to our FREE 5-part email series, to learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight but effortlessly stay there for good:
👉 https://go.fossaathletic.com/weight-loss-mistakes
//
Come say hi! Find us here:
Instagram: https://instagram.com/heyfossa
Facebook: https://www.facebook.com/heyfossa
Website: https://www.heyfossa.com
YouTube: https://goo.gl/oGCSgA
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
Most people think "healthy habits" are things like drink more water, exercise more, eat healthy food, get more sleep...but there's more to it than that. We approach habits differently to most. Our goal is to help you not just lose weight, but also keep it off for good, therefore we don't just care about what you do - we care about HOW you do it.
For weight loss specifically we teach 3 areas of habits and behaviours that help you get results and keep them long term. In this episode I'm sharing what these habit areas are, and why they're important for your results!
We apologise for the poor audio on this episode. We decided it was worth publishing anyway, and we hope it's not too distracting for you!
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Get access to our FREE 5-part email series, to learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight but effortlessly stay there for good:
👉 https://go.fossaathletic.com/weight-loss-mistakes
//
Come say hi! Find us here:
Instagram: https://instagram.com/heyfossa
Facebook: https://www.facebook.com/heyfossa
Website: https://www.heyfossa.com
YouTube: https://goo.gl/oGCSgA
Email: info@fossaathletic.com
🌱 At Fossa, we help you build simple habits to lose weight and keep it off for good.
Most of us are very good at overcomplicating the process...I certainly am! When losing weight, this tends to happen even more than normal. We worry so much about all the small details that we forget to implement the basics - the things that give us the results!
In this episode I talk about what some of those small unhelpful complications are, why we tend to overcomplicate things, and how you can get back to what really matters for long term weight loss.
In this episode, I discuss some surprising learnings I took away from a recent conversation with a client who is struggling to gain weight. I found it fascinating to learn that he was naturally doing many of the things we teach our weight loss clients to implement!
Whether you are someone looking to lose or gain, there are a lot of similarities in the methods that work - they're just opposites! Some very interesting take aways here if you have a weight loss goal.
- Aaron
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Get access to our FREE 5-part email series, to learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight but effortlessly stay there for good:
👉 https://go.fossaathletic.com/weight-loss-mistakes
//
Come say hi! Find us here:
Instagram: https://instagram.com/heyfossa
Facebook: https://www.facebook.com/heyfossa
Website: https://www.heyfossa.com
YouTube: https://goo.gl/oGCSgA
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
🌱 At Fossa, we help you build habits to lose weight and keep it off for good.
It's February, which means the excitement and motivation of the New Year has worn off for many of us... Maybe you struggled to get back into a routine after the holidays, or maybe you started strong but have now found yourself in a bit of a slump...
In this episode I discuss why we often lose our motivation, and exactly what to do about it. I also explain how to do a monthly reset, which is a tool you can use throughout the whole year to stay on track and reach your weight loss goals!
Hope this episode is helpful :)
- Eloise
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Come say hi! Find us here:
Facebook: https://www.facebook.com/heyfossa
Instagram: https://instagram.com/heyfossa
YouTube: https://goo.gl/oGCSgA
Website: https://www.heyfossa.com
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
//
Get access to our FREE 5-part email series, to learn the 5 common (but little-known) mistakes that stop many of us from losing weight, so you can not only reach your goal weight, but effortlessly stay there for good: https://go.fossaathletic.com/weight-loss-mistakes
Life gets busy, we can't avoid that. What we can do is choose how we respond to our chaotic schedule. Will we give in to the stress and let ourselves go, often leading to further burnout and stress...OR will we choose to look after ourselves in small ways, so we can start to feel good and perform better, despite our busy lives?
In this episode, I'm talking about the truth behind "busy" culture, and 3 ways you can continue working towards your weight loss goals without giving up any extra time.
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Come say hi! Find us here:
YouTube: https://goo.gl/oGCSgA
Instagram: https://instagram.com/heyfossa
Facebook: https://www.facebook.com/heyfossa
Website: https://www.heyfossa.com
Email: info@fossaathletic.com
Ever had one of those moments where you started eating a few chips, and ended up finishing the whole bag? Or maybe it was a block of chocolate... If yes, you're not alone! Certain types of processed foods are designed by food manufacturers to keep us wanting more. It's a normal response in our brain to want to eat food that tastes good. However, when we start to feel out of control around certain foods, or our eating habits are stopping us from living at the weight we want to, this can become a problem.
The good news is our trigger foods don't have to be a problem forever. In this episode I'm sharing not just why so many of us overeat, but also some proven techniques and strategies you can use to reduce the pull of these foods and put you back in the drivers seat.
Hope this one is helpful!
- Aaron
Do you find it hard to stick to new habits when you're trying to lose weight? Maybe you try to eat healthy and it lasts a few weeks, or you start working out but after a month or so you fall off the bandwagon... If so, you're not alone. Most of us have a problem with creating change in our lives, and the reason for this is because we tend to believe the 3 myths we're talking about today!
In this episode, we're covering 3 big myths that could be stopping your new healthy habits from sticking.
Your environment is either going to make weight loss easier or harder for you. And the good news is, it only takes a few very small and simple tweaks to your current environment to make new habits more automatic to do, therefore making weight loss more predictable!
In this episode, we share 3 simple ways you can edit your environment (home, work, etc.) for success, plus a few quick environment hacks that have worked for us!
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Come say hi! Find us here:
Facebook: https://www.facebook.com/heyfossa
Instagram: https://instagram.com/heyfossa
YouTube: https://goo.gl/oGCSgA
Website: https://www.heyfossa.com
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
It's one thing to talk about setting goals and building new habits...but it's a whole other thing to actually follow through and stick to them beyond the first few weeks!
When we first decide to make new changes in our lives, it's exciting! We feel motivated and ready to go big! But after a few weeks or months, this excitement wears off and we inevitably go back to our old habits. This leaves us feeling defeated and wondering why it's so hard to reach the goals and lifestyle changes we want for ourselves.
In this episode, we're sharing:
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A simple trick to make sure you're setting goals you will actually follow through on
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How to do what you say you'll do (don't set yourself up for failure!)
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A little mindset shift that will mean you'll be able to stick to your new habits, even on your WORST days
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How to plan ahead at the beginning to ensure you'll stay committed to your goals long-term
We hope you enjoy this episode! :)
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Come say hi! Find us here:
Facebook: https://www.facebook.com/heyfossa
Instagram: https://instagram.com/heyfossa
YouTube: https://goo.gl/oGCSgA
Website: https://www.heyfossa.com
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
Today, we’re discussing how to lose weight in 2022 - 3 things to stop doing if you want the best results.
Many of us set goals heading into the new year, however, most of us never reach those goals or we just never seem to hold onto the results.
If you’ve found yourself in that boat before, you’re not alone, we’ve had that happen to us too. We’ve also learnt some simple shifts you can make, especially when it comes to losing weight, that will help you stay on track, dial in your focus and get better results this year.
Specifically, we’ll be talking about:
0:00 - How “Shiny object syndrome” is literally training your brain to work against you.
8:25 - Are you lacking patience or falling victim to FOMO? Here’s what to do instead.
13:39 - The super common belief system that isn’t helping you, it’s robbing you of the results you could be already getting.
Check it out and let us know if this was helpful!
Hope you’re having a great start to 2022!
//
Come say hi! Find us here:
Facebook: https://www.facebook.com/heyfossa
Instagram: https://instagram.com/heyfossa
YouTube: https://goo.gl/oGCSgA
Website: https://www.heyfossa.com
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
//
Ready to lose weight for good, without dieting? Our Intentional Weight Loss Workshop is here for you! Click here to apply today: https://go.fossaathletic.com/iww-application48189665
Welcome to the last episode of 2021! Today we're talking about how to set yourself up to reach your weight loss goals in 2022 (in a way where you get to keep the results!) Specifically we're discussing HOW you're setting goals, and why most people do it wrong. Too many of us set grand New Year's resolutions that we never achieve because we're simply not thinking long-term. Let's make a pact that this kind of short-term thinking ends now.
This year, make a point to set goals with the journey in mind - don't just focus on the destination. We talk you through exactly WHY this is important, and how you can get started to set yourself up for success in the coming year.
We hope this is helpful, and Happy New Year!
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Come say hi! Find us here:
Facebook: https://www.facebook.com/heyfossa
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Website: https://www.heyfossa.com
Email: info@fossaathletic.com
In this episode we're sharing the yearly review system that we have used for the last few years, inspired by Brendon Burchard. We walk you through a whole-life assessment, as well as a specific habits assessment for your weight loss goals.
Reviewing and reflecting on the year is one of the best things you can do for yourself! Even more so if you had a year you'd rather forget. This process will help you tie a bow on the year, take away any learnings and lessons you need, and celebrate ALL the wins, so you can move on to the next year with a clean slate and a fresh mindset.
We hope you'll join us in reviewing and celebrating everything that was the year of 2021!
//
Come say hi! Find us here:
Facebook: https://www.facebook.com/heyfossa
Instagram: https://instagram.com/heyfossa
YouTube: https://goo.gl/oGCSgA
Website: https://www.heyfossa.com
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
//
Ready to lose weight for good, without dieting? Our Intentional Weight Loss Workshop is here for you! Click here to apply today: https://go.fossaathletic.com/iww-application
Sometimes it's the smallest shifts that lead to the biggest changes! This is particularly true when looking at the way we think about things. When you've got a weight loss goal, you can't afford to keep your old thinking patterns and get new results! That's why, in this episode, we're sharing 3 very simple mindset shifts that will accelerate your results.
These are small ways we've shifted our own mindsets, and the most common shifts we see in our clients as they make progress on their weight loss journey.
Hope this is helpful!
Gary Vee and Brendon Burchard both talk about the importance of taking personal accountability for your own life, rather than blaming outside things. This is particularly helpful when you're losing weight, because it helps you take control over your situation and results, meaning you're more likely to keep going and see more success. And beyond that? Accountability leads to feeling happier and more fulfilled in general!
In this episode, we're sharing the top lessons we've learned from both Gary and Brendon about the power of accountability.
We hope you get some value out of this one :)
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Come say hi! Find us here:
Facebook: https://www.facebook.com/heyfossa
Instagram: https://instagram.com/heyfossa
YouTube: https://goo.gl/oGCSgA
Website: https://www.heyfossa.com
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
//
Ready to lose weight for good, without dieting? Our Intentional Weight Loss Workshop is here for you! Click here to apply today: https://go.fossaathletic.com/iww-application
It's the small actions that will make the biggest difference to your weight loss results! In this episode we share 7 super small habits that we use to create big lifestyle changes. These are incredibly simple things we can ALL start focusing on - not just to lose more weight, but also to feel better!
No need to overhaul your entire life, just start making small changes and you'll be surprised at the results that follow :)
//
Come say hi! Find us here:
Facebook: https://www.facebook.com/heyfossa
Instagram: https://instagram.com/heyfossa
YouTube: https://goo.gl/oGCSgA
Website: https://www.heyfossa.com
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
//
Ready to lose weight for good, without dieting? Our Intentional Weight Loss Workshop is here for you! Click here to apply today: https://go.fossaathletic.com/iww-application
When we try to force ourselves to do things that we don't really want to do, we're using willpower. Unfortunately, most people RELY on willpower as their only weight loss strategy! Forcing themselves to "eat healthy" at all costs, workout at a crazy intensity no matter what, and beating themselves up about it when things don't go to plan, thinking this is the only way to do it....
It's not! There's a better way.
It's time to stop relying on willpower, because it's NOT sustainable (therefore isn't going to serve your long term goals!)
In this episode, we discuss how willpower shows up, what the alternative is, and how you can shift your mindset to make losing weight a much more enjoyable (and effective) process.
Does it feel like losing weight is extra challenging for you? Do you compare your progress to other people, who seem to make weight loss look easy? Does it feel like some people just know a "secret" to losing weight (or keeping it off), that you are somehow unaware of?
If you answered "yes" to any of the above...this episode is for you!
Today on the podcast we're talking about what to do when weight loss feels harder for you, why some people make it look easy, and why comparing your progress to others is never helpful (you never know what's happening behind the scenes!)
Hope you enjoy this episode :)
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Come say hi! Find us here:
Facebook: https://www.facebook.com/heyfossa
Instagram: https://instagram.com/heyfossa
YouTube: https://goo.gl/oGCSgA
Website: https://www.heyfossa.com
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
//
Ready to lose weight for good, without dieting? Our Intentional Weight Loss Workshop is here for you! Click here to apply today: https://go.fossaathletic.com/iww-application
We've got a Special Holiday Edition of the podcast for you today! 🎄 In this episode, we're discussing everything you need to know about losing weight over the Christmas period, WHILE also enjoying yourself (the two are not mutually exclusive!)
Get rid of the January 1st diets, detoxes, and panic-induced fitness challenges by taking action towards your goals NOW. If you're serious about living the life you want, don't wait until next year to start!
This episode is for you if you want to wake up on January 1st feeling proud of yourself, refreshed, and ready to kick some goals in 2022! Even if your goal is just to avoid gaining weight over Christmas, we share some helpful mindset shifts and specific action steps you can take to make this holiday period your best yet!
Hope you enjoy this one, and happy holidays! 🥂
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Come say hi! Find us here:
Facebook: https://www.facebook.com/heyfossa
Instagram: https://instagram.com/heyfossa
YouTube: https://goo.gl/oGCSgA
Website: https://www.heyfossa.com
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
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Ready to lose weight for good, without dieting? Our Intentional Weight Loss Workshop is here for you! Click here to apply today: https://go.fossaathletic.com/iww-application
Are you a serious foodie? This episode is for you! We discuss why you definitely CAN lose weight, even while eating the foods you love.
When is avoiding helpful? Pretty much never. Avoiding the scale, avoiding journaling, avoiding ticking off habits, avoiding speaking to someone...whatever it looks like for you, avoiding is a coping mechanism to avoid discomfort (AKA. our own thoughts). Unfortunately, we end up avoiding doing the things that are going to get us the results we want, and we stop doing the real work of facing our thoughts and feelings. When we avoid, we miss the opportunity to learn, grow, and improve.
Today we're talking about why we avoid, why it's not helpful, and how you can start to work through your patterns of avoidance, particularly in weight loss.
Emotional eating is one of the most common eating habits our clients tell us they want to stop. Often many people eat emotionally without even realising they're doing it! Eating emotionally isn't just eating when you're sad. It's eating when you're bored, tired, stressed, annoyed, or even when you're excited! Unfortunately, if weight loss is your goal then it's essential to get on top of this eating habit.
In this episode we're discussing what emotional eating is, why it's so common, and how it might be sabotaging your weight loss efforts. We also give you some solid tips to start reducing your emotional eating habit right away, if that's something you want to do.
We hope this is helpful! :)
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Website: https://www.fossaathletic.com
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Email: info@fossaathletic.com
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Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
//
Ready to lose weight for good, without dieting? Our Intentional Weight Loss Workshop is here for you! Click here to apply today: https://go.fossaathletic.com/iww-application
Your brain is smart 🤓 It likes to use shortcuts to help you make decisions faster, without having to think too much. These shortcuts are called cognitive biases, and they're a result of our brain interpreting a situation based on our past experience and current beliefs. Unfortunately, sometimes these biases hold us back because we get stuck with limiting beliefs that are no longer serving us.
This happens most often when we're trying to make big changes in our lives, like when we're losing weight! We can't become our next level self while keeping our old thinking patterns.
Today we're sharing 3 of the most common cognitive biases that tend to sabotage our weight loss progress. When you can notice them coming up, you get to step in and make a better choice for yourself.
Which biases can you recognise that come up in your own life?
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Website: https://www.fossaathletic.com
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
//
Ready to lose weight for good, without dieting? Our Intentional Weight Loss Workshop is here for you! Click here to apply today: https://go.fossaathletic.com/iww-application
Today on the podcast we're sharing a helpful way to set your kitchen up for weight loss success...the kitchen clean out project!
This is something we've used ourselves to make our kitchen a nicer place to be, so we feel much more inspired to cook delicious healthy meals.
Try it out and feel the difference for yourself! :)
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Facebook: https://www.facebook.com/fossaathletic/
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Website: https://www.fossaathletic.com
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
//
Ready to lose weight for good, without dieting? Our Intentional Weight Loss Workshop is here for you! Click here to apply today: https://go.fossaathletic.com/iww-application
We used to be BIG journal skeptics...until we realised how awesome journaling is. Writing in a journal can help you think clearer, make sense of your thoughts and feelings, reduce overwhelm, and yes - lose more weight!
Something we've noticed over the last couple of years is the people who journal the most are the ones who see the best weight loss results. They also feel generally happier and more confident in themselves and their lives!
We've felt the incredible power of journaling ourselves too, which is why we're excited to share more about it with you today.
Get your journal out and let's get into it!
Today on the podcast we're chatting about how to make dinners less stressful when you're losing weight!
Picture this...You're tired after a long day, and now instead of relaxing, you're rushing around trying to prepare a meal for yourself and/or the family... sound familiar? We're often trying to please everyone, while also follow specific rules around what we should eat to lose weight. It's no wonder we feel stressed about what to cook.
The key to feeling clear and calm around meal times is to plan ahead and keep it simple. We discuss exactly how you can do this for yourself in this podcast episode.
Hope it's helpful! :)
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Website: https://www.fossaathletic.com
Podcast: https://anchor.fm/fossa
Email: info@fossaathletic.com
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
You know that feeling, when life gets a bit crazy, and everything seems to be happening at once...? At these times, most of us put our self care and health on the back-burner. We think it makes sense to pick it back up at a later time when life is calmer and we can do it "properly"...
Except this doesn't make sense at all! In doing this, you're building the skill of pausing your goals when things get hard.
There's no perfect time to lose weight, and there is no such thing as a calm life where nothing ever goes wrong. Therefore, it makes sense to start learning how we can keep losing weight, or keep moving towards our goals EVEN WHEN life is crazy. This is a much more valuable skill to have!
In this episode we're talking about a very effective way you can do this, starting right now.
Too many of us are busy doing "ALL the things" but aren't achieving our goals because our focus is in the wrong place! We've been there too, and it's frustrating. That's why, in this episode, we're sharing a strategy to help you get laser focused on 5 major moves that will get you to your goal (without all the wasted time and energy).
We're sharing the 5 weight loss moves we swear by for ourselves and our clients - if we ONLY had 5 things we could do to guarantee we would lose weight, these would be it!
Here's what we cover:
0:00 Why 5 major moves?
2:00 5 simple moves to guarantee weight loss results
3:35 Move 1 - listen to hunger cues
5:40 Move 2 - make decisions ahead of time
7:28 Move 3 - journaling
11:52 Move 4 - drinking water
14:47 Move 5 - sleep
18:00 What's distracting you from the 5 moves?
Hope this episode is helpful for you :)
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Website: https://www.fossaathletic.com
Email: info@fossaathletic.com
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Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
Most of us approach things, particularly losing weight, with the mindset of "I'll try, but it probably won't work." But how might you do things differently if you acted as if you couldn't fail?
This small mindset shift can make a HUGE difference to our results, which is why we're chatting about in today's podcast episode!
Here's what we cover in this episode:
0:00 How our mindset influences our results
2:43 Where would you be a year from now?
4:18 Why we go for immediate comforts (like food)
6:12 There's no way to fail when you take action
8:45 Don't give up (you might be seconds away from a breakthrough!)
9:42 Check your unrealistic expectations
13:00 Homework: make a list
Hope you enjoy this episode :)
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Come say hi! Find us here:
Facebook: https://www.facebook.com/fossaathletic/
Instagram: https://instagram.com/fossa.athletic
YouTube: https://goo.gl/oGCSgA
Website: https://www.fossaathletic.com
Podcast: https://anchor.fm/fossa-athletic
Email: info@fossaathletic.com
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
In this episode we share the final 5 weight loss lessons we wish we knew earlier. If you haven't yet listened to part 1, check out episode 7 first!
Here's what we cover:
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Why keeping it simple is a weight loss superpower
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How your self-talk makes or breaks your results
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How to build self-trust and confidence along the way (don't wait until you've lost the weight)
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Settling the exercise vs. diet debate
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What stops weight loss (it's not your hormones, metabolism, genetics, age, or past experience...)
Hope you enjoy this one!
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Come say hi! Find us here:
Facebook: https://www.facebook.com/fossaathletic/
Instagram: https://instagram.com/fossa.athletic
YouTube: https://goo.gl/oGCSgA
Website: https://www.fossaathletic.com
Podcast: https://anchor.fm/fossa-athletic
Email: info@fossaathletic.com
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
In this episode we share the first 5 of 10 weight loss lessons we wish we knew earlier.
Here's what we cover:
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A big realisation around "healthy" foods
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How much food to eat to lose weight
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Why willpower is the worst strategy
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The biggest driver of results
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The truth about people who have the results you want
Hope this episode is helpful for you! :)
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Come say hi! Find us here:
Facebook: https://www.facebook.com/fossaathletic/
Instagram: https://instagram.com/fossa.athletic
YouTube: https://goo.gl/oGCSgA
Website: https://www.fossaathletic.com
Podcast: https://anchor.fm/fossa-athletic
Email: info@fossaathletic.com
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
"I know what I should be doing, I just can't seem to do it!?" Ever felt like that? We sure have!
One of the biggest roadblocks most of us face when trying to lose weight is sticking to the plan! We can't seem to get ourselves to do it for longer than a few weeks or months. Instead, we get into this yo-yo diet cycle where we're constantly starting new programs and quitting as soon as they don't meet our expectations.
We're not ever giving ourselves a chance to succeed!
But it's not always easy to figure out why we keep sabotaging ourselves...
In this episode we discuss why this is such a common problem, and how you can turn things around and stop quitting on yourself!
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Come say hi! Find us here:
Facebook: https://www.facebook.com/fossaathletic/
Instagram: https://instagram.com/fossa.athletic
YouTube: https://goo.gl/oGCSgA
Website: https://www.fossaathletic.com
Podcast: https://anchor.fm/fossa-athletic
Email: info@fossaathletic.com
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
Do you struggle to stick to your plan on the weekend? If you continually fall off the bandwagon on the weekends, this episode is for you!
Weekends are 30% of your week, and make up over 3 months of the year! If you’re constantly taking the weekends off and starting over on Monday, this is probably part of why you’re not seeing the results you want.
In this episode we discuss:
0:00 Weekends are 30% of your week
2:09 Why weekends are typically harder
5:34 How to enjoy your weekend while staying on plan
11:40 Our number one tool to keep weekends structured
15:04 Our experience of weekends on a strict diet
17:28 The way we do it now (why it’s much more effective!)
19:00 How can I eat food I love and still lose weight?
22:13 Overemphasising the enjoyment of food
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Facebook: https://www.facebook.com/fossaathletic/
Instagram: https://instagram.com/fossa.athletic
YouTube: https://goo.gl/oGCSgA
Website: https://www.fossaathletic.com
Podcast: https://anchor.fm/fossa-athletic
Email: info@fossaathletic.com
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Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
No one told us that listening to our hunger cues was the key to losing weight (and feeling good!) So we’re sharing that lesson with you today - why listening to your body so important, and how you can start tuning in to see results yourself.
Your body innately knows how much food it needs! Get rid of the diets and meal plans and start tuning back in to your natural hunger signals (And if you’re anything like us, breathe a sigh of relief when you realise eating to lose weight is not as complicated as the diet industry wants you to believe!)
In this Episode we cover:
0:00 Eat when hungry and stop when satisfied = losing weight!
2:00 What you eat is LESS important
3:27 Why it's hard to stop at satisfied
8:44 You probably don't need as much food as you think
12:10 What are physical hunger cues
15:50 3 main reasons we eat food
17:49 How to know when you're satisfied
We hope you enjoy this episode!
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Facebook: https://www.facebook.com/fossaathletic/
Instagram: https://instagram.com/fossa.athletic
YouTube: https://www.youtube.com/channel/UCyRNXdKiyqnncK93cGgtN2Q
Website: https://www.fossaathletic.com
Podcast: https://anchor.fm/fossa-athletic
Email: info@fossaathletic.com
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Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
Is exercise needed for weight loss? No! In this episode we're discussing why we don't use exercise as a primary weight loss tool, and what works better instead!
If you're someone who exercises hard but you still don't see the results you want, this episode will explain why.
Our attitude towards exercise has changed a lot over the years, and we're sharing how we used to think vs. how we think now, and why we no longer teach exercise as a primary strategy for our weight loss clients.
Timestamps:
0:00 Intro
0:20 Focusing on exercise takes the focus off what matters more
5:40 Exercise is only 4% of your day
8:40 Exercising for the wrong reasons
16:39 Exercise has diminishing returns
We hope you enjoy this episode!
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Website: https://www.fossaathletic.com
Podcast: https://anchor.fm/fossa-athletic
Email: info@fossaathletic.com
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Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
In Episode 2 we're talking about how no one told us our thoughts literally create our reality (and how to use this to your advantage when losing weight).
Most of us overthink and overdramatise the facts of our life, and it's so important to become aware of this because it's holding us back! In this episode you'll learn how to identify the difference between facts and thoughts so you can reduce stress and overwhelm (making the whole process much more enjoyable!)
We also share why it's helpful to give your mind a name, how we've personally done this, and how your negative alter-ego can actually help you become your best self.
In this episode you'll find:
0:00 No one told us our thoughts create our reality
0:52 Most of us overthink weight loss
4:21 How we overdramatise the process (facts vs. thoughts)
6:20 Why it’s helpful to give your mind a name
10:54 Meet our negative alter-ego’s
14:30 Using your alter-ego to become your best self
16:52 How our thoughts affect our behaviour
18:06 What's missing from traditional weight loss diets (this is critical to long-term results)
We hope you find this chat helpful!
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Come say hi! Find us here:
Facebook: https://www.facebook.com/fossaathletic
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Website: https://www.fossaathletic.com
Email: info@fossaathletic.com
//
Grab a FREE copy of our ebook - 3 secrets to beat emotional eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
Today we're talking about the elephant and the rider analogy, which can help us understand why change is so hard when we try to force ourselves through willpower. We also give you strategies to get both sides of your brain working together, so you can create change in your life in a way that will stick.
If you've ever wondered why change is so damn difficult, or why it feels like an internal battle every time you try to build new habits...this episode is going to give you the answer.
Here's what we cover in this episode:
0:00 Two sides of our brain
0:55 The elephant and the rider analogy
2:15 Why you can’t force change on yourself
3:20 A common diet scenario
5:50 Beating yourself up to lose weight?
8:23 The only sustainable weight loss strategy
11:16 3 things you need to create lasting change
13:54 Setting boundaries for success
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Facebook: https://www.facebook.com/fossaathletic/
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Website: https://www.fossaathletic.com
Podcast: https://anchor.fm/fossa-athletic
Email: info@fossaathletic.com
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
Most of us freak out when we make mistakes, especially while on a weight loss diet! We assume we've ruined everything when we overeat, or eat off plan, and at this point we'll either quit our diet completely OR we'll make it worse by eating more out of guilt and shame..
Whether you feel like your weakness is weekends, holidays, events, eating out, or just stress or emotions in general - you need to be able to navigate these times without quitting or "falling off the wagon". Mistakes are part of the process, and it's not possible to be successful in anything, especially weight loss, without things not going according to plan!
The mistake isn't the real problem, it's the thoughts and meaning we assign to the mistake.
Mistakes WILL happen, so how are you going to approach them? In this episode I've covered 4 detailed steps on exactly how you can NOT screw up your diet or weight loss efforts next time you make a mistake :)
Ready for more?
Find us here: Facebook: https://www.facebook.com/fossaathletic/
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Check this out on YouTube: https://youtu.be/gNe3n6pxJWg
Website: www.fossaathletic.com
To enquire about our weight loss coaching, or to ask us a question, email us at info@fossaathletic.com