The Health Wellness & Chocolate Podcast: Recent Episodes
Katie Corbett
Can I really lose weight after having kids? How do I lose weight for the last time? How do I find time to improve my health when I'm so busy? What is the best way to lose weight & keep it off? How do I hit my goals? How can I create a life I love? How do I lose weight quickly without deprivation? AND the biggest question of all- can I really stop yo-yo dieting and obsessing over food? Welcome to the Health Wellness & Chocolate Podcast where we answer all these questions and so much more! Week after week host & Certified Health Education Specialist & weight loss expert, Katie Corbett, brings you the best weight loss tips, scientific wellness strategies, brain hacks and inspirational stories to help you lose weight for the last time and start building a life you love. Katie shares tangible tips and hacks that she used to lose 60 pounds even in her 40's & after having 8 kids.
When life is hard, we think somethings gone wrong, or that we're wrong- but Life Is Hard!
In this podcast episode, I'll share with you some tools that you can use to cope with life when you feel pressure from every angle, tight finances, strained relationships, not enough time to do it all etc..
I'll teach you about Viktor Frankl, an Austrian psychologist who shared what he did during his time in a concentration camp and how he got through the hardest part of his life, his biggest take aways and how we can apply the same approach to whatever we're facing today.
When you're ready to take the work deeper, head over to Health Wellness & Chocolate
We talk a lot about emotional eating in this podcast. Emotional eating habits are established in childhood, but how do they differ from mindless eating? In this episode, I'll teach you how to identify mindless eating patterns and how to easily change them, reduce your appetite, and feel more satisfied by eating less and losing weight without feeling deprived.
If you want help with this, check out The Health & Wellness Blueprint
https://www.healthwellnessandchocolate.com/pl/146304
This week let's talk about how to create a healthy environment that will help us stick to our health goals. I'll give you 7 things that you can do today to set yourself up for a healthy fall. You'll be able to set yourself up for success no matter what comes your way- even a crazy schedule.
If you want some healthy meal ideas & a grocery list too, click for the : Free Grocery Printable
Now that school is back in session and activities have all started again, it's so hard to find time to make a decent meal for our family. rather than being surprised that the kids want dinner AGAIN, use this podcast episode to help you get fast, easy, nourishing dinner ideas onto your table each night of the week. This will help you stick to your health goals and budget!
For a free resource, head here for the grocery list as well as the meal ideas I talk about Free Grocery List Printable & Meal Ideas
In this episode, Katie helps you identify your negative core beliefs and shares with you how to notice them as they relate to why you struggle with overeating.
You'll learn the link between your negative core beliefs and how each one makes you feel powerless. That powerlessness turns up your hunger dial.
If you're feeling stuck, this episode is a must listen! Join the Health & Wellness Blueprint to take this work deeper.
In this week's episode you'll learn how to use the three different regions of your brain to change the current results you have been creating and shift into a new state of being. By updating your thoughts you can create an ideal version of yourself to create a new personal reality, you'll use the homework to begin to prune the old neuro-pathways that aren't serving you.
This process takes time & intention but yields such lasting results, way better than any diet. If you want to take the work deeper- head over to Health Wellness & Chocolate and check out more free trainings.
Did you know that C.S. Lewis & J.R.R. Tolkien were friends and had a writing group called The Inklings. They would meet in Pubs in Oxford and discuss their writings. They also would romp through the English Countryside enjoying nature, traveling from village to village. Charles Dickens suffered from insomnia and as a consequence, would walk the streets of London. These men were literary legends and their writings made all the better by incorporating downtime into their lives.
This is the perfect time of year to find time to rest and be quiet, but it's easier said than done. Listen to this episode to learn how, and when you want to go deeper, check out the Health & Wellness Blueprint. https://www.healthwellnessandchocolate.com/pl/146304
On a scale of 1-10, how important is food to you? Over the course of the day, how often do you think about food? Are you still eating when you start planning your next meal? Is food the center of your life and the most important part of your day?
Listen in to this episode and we'll break down how to make food less important and how to find things that can replace eating as the center of your world. When you're ready to take this work deeper, head to the signature on demand weight loss course, The Health & Wellness Blueprint https://www.healthwellnessandchocolate.com/pl/146304
If you're in a hard place right now and frustrated with life & your health efforts, listen in to this episode!
I'll walk you through the exercise "A Time When I Was At My Best"
This is so helpful because it reminds you of who you are, your strengths, wins, and gifts.
If your weight loss efforts have had a lot of starts & stops, or the events of the past few years have worn you down, doing this exercise will help you be reminded of the qualities and concepts of yourself that may be lost so you can intentionally put them back in your life again and start feeling better and get out of that rut.
When you're ready to go deeper head over to Health Wellness & Chocolate and grab the free resources!
Are you fascinated with cook books, cooking shows, think about food all day long and what you're eating next- then this episode is for you!
When I started out on my Year Of Grace Journey to lose weight for the lat time, I had stumbled onto the fact that I was an emotional eater.
I had thought emotional eating was when you sat in your closet and ate fried chicken. I had never identified as an emotional eater and therefor wasn't able to help myself, until I learned all about it.
Listen in to this week's podcast and learn what emotional eating actually is, and what is isn't. And when you're ready for more help head over to Health Wellness & Chocolate
Overeat On Vacation? Telling yourself you blew it? This episode is a must listen!
Katie will teach you how to rebound after a big eating event like the 4th of July or summer vacation. Rather than saying you blew it, ask, "What Can I Learn From This?"
Also- accept that sometimes you need a break from your life and rest, use that rest to learn about yourself and increase your wellness literacy. Listen in to learn how, so you don't sabotage yourself & your wellness efforts!
Also- to take grab more free help, head over to Health Wellness & Chocolate
There is a time & place to indulge, and to do so while on vacation is totally justifiable.
But- if overeating is not going to support your wellness and health goals, you need to listen to this podcast so you'll be able to eat all your favorite foods while on vacation and not sabotage your weight loss efforts.
You can use the same skills I give you and apply it to a picnic or any adventure!
For more health & wellness tips head over to https://www.healthwellnessandchocolate.com
There are so many reasons why food feels impossible to resist even when you're full and today I'll cover a bunch of them and give you some tips on what your next steps should be.
Sometimes stopping eating means the relaxing time of connectedness is over- and we don't want it to be, so we keep eating even when we're full.
Also- if we are life time yo-yo dieters, we need to learn how to recalibrate our "normal, satisfied feeling" rather than feeling full as the normal way to feel after a meal.
And finally- eating even when you're full is rooted in lack and scarcity and I'll share with you some tools on how to shift that in your mind to abundance, so you can stop that habit!
For more help, head over to https://www.healthwellnessandchocolate.com
On the podcast this week, I'm sharing with you truths that I've discovered and had reinforced after reading a few books from prominent psychologists.
The leading takeaway was the importance of telling th truth and keeping your word to yourself and how that ripples into every area of your life. I'll share with you some studies and surprising results that back up success of keeping your word to yourself.
Take this work deeper- head over to https://www.healthwellnessandchocolate.com
In the fourth and final part of our four part series- The 4 D's of Weight Loss, we talk about the 4th D, Do It For 24 Hours.
Why 24 hours? It keeps your brain from freaking out- it allows you to tweak and give yourself grace to make mistakes on your weight loss journey and know that all you have to do is for 24 hours and then you can adjust till you find what works.
This eliminates black and white thinking as well as the thought- one mess up and throw it all away. All four steps work together perfectly, and if followed, weight loss becomes inevitable.
Check out other free resources at https://www.healthwellnessandchocolate.com
If eating helps you deal with a life you don’t like, you’ll get really good at living a life you don’t like, instead of changing your life
In Part 3 of our series on the "4 D's Of Weight Loss", we're talking about how to develop life strategies to avoid using food & emotionally eat.
This is the difference between typical diets and weight loss strategies that actually work.
And if you want help doing this- head here https://www.healthwellnessandchocolate.com/pl/259715 and join me for the next 90 days - don't wait doors close June 5th.
| If eating helps you deal with a life you don’t like, you’ll get really good at living a life you don’t like, instead of changing your life Listen in To This class and learn how to create major changes in your belief level. You'll learn how to make better decisions at the meta level and everything else will follow. Your self sabotaging will end, your goals will get hit, and the weight will come off. And you can start your wellness journey right away, and to learn more about the 90 Days Of Wellness Program go here: https://www.healthwellnessandchocolate.com/pl/259715 |
This episode will help you understand why you always feel hungry and food seems impossible to resist at times.
You'll learn important questions to ask yourself that will allow you to understand why your brain is telling you that the ice cream you eat at night feels so important and irresistible.
Don't miss the opportunity to join me for the 90 Days Of Wellness- starting June 6th! for more information head here: https://www.healthwellnessandchocolate.com/pl/259715
The #1 question I get asked when I tell my clients to plan what they want to eat 24 hours ahead of time is, "How do I do that? I don't know what's going to happen tomorrow!"
Your brain wants to be confused about this because it doesn't want to be wrong and it doesn't want to be deprived. Trying to create a perfect meal plan will keep you stuck and it also keeps you safe from failing.
In this episode, I walk you through the reasons why its important to create a meal plan as well as some questions to ask yourself while you create it.
If you want more help creating your meal plan, let's hop on a free strategy session call where I'll help you create your meal plan so you can end the confusion around what to do and if you're interested, I can tell you about working 1:1 with me in my Super Simple Weight Loss Coaching Program. just email katie@healthwellnessandchocolate.com and tell me you want a free strategy meal plan session.
In this episode, we talk about how to get your mental house in order.
Just like you would hire a home inspector to check out a potential investment and discover any problems or flaws, let's do that with our thoughts!
Use your internal critic to your advantage, take stock and learn how to do an internal audit so that you can start fixing up your mind and creating a life you love.
When you're ready to work with me- email me Katie@healthwellnessandchocolate.com and let me know you want to learn more about my super simple weight loss program.
The urgency to lose weight is rooted in lack & fear. We think arriving at a smaller number on the scale will make life magically better. So when we're in a hurry to lose weight, we become more self critical, rigid, hasty in choices, perfectionistic, all or nothing, expect immediate results and feel hopeless if there aren't drastic changes right away.
This leads to feeling easily frustrated, which leads to quitting a diet as soon as you feel it's not working, and you feel miserable because you just want to get it over with.
This episode is a must listen if you do any of this! You need to learn how to shift your mind from lack to sufficiency and use a gentle approach to your weight loss if you want it to be sustainable. I'll teach you how to do this. Also- If you're ready to lose weight the right way and want to work with me, email me at katie@healthwellnessandchocolate.com and let me know you want to have a consultation call with me.
Often, when we have a pain point in our life- we avoid it. Typically we'll find something that will bring us pleasure, it allows us to be distracted momentarily.
It even feels good in the moment, but eventually pain follows.
In fact, pain always follows us when we try to avoid it and seek after pleasure.
Rest assured, that's totally normal! Your brain wants you to be safe, avoid pain and seek pleasure. Nothing has gone wrong.
Listen in to this week's episode as I share some examples of how we avoid pain and what behaviors we do instead.
You'll also learn how to stop this habit and make some real changes once and for all.
When you're ready to hop on a free call and learn how to lose weight forever with the tools I teach, email me at katie@healthwellnessandchocolate.com and let me know you want to hop on a free call.
Celebrating Easter, or any Holiday is always so special; friends, family, good food & making memories, there is so much to enjoy!
Are you beating yourself up after a big Holiday event where you ate too much rich food?
Listen in to this week's podcast where Katie will share with you some tips on how to get back on your wellness journey without guilt or remorse.
Use this past event to learn from and develop new strategies for what to do next time.
When you're ready to take the work deeper, reach out to Katie & tell her you want to work together- email her at katie@healthwellnessandchocolate.com or go here to learn more: https://www.healthwellnessandchocolate.com/pl/181424
Everyday we make decisions based on questions we ask ourselves.
If you feel stuck, frustrated and not enjoying the results you currently have in your life- you might be asking yourself questions that are not useful.
Asking better questions yields better solutions and better results.
Listen in to today's podcast to learn how to filter your questions and learn how to get the root of the way you ask questions so that you can begin to have better results in your life.
When you're ready to take this work deeper, head here and work with me. https://www.healthwellnessandchocolate.com/pl/181424
The biggest growth happens when we go through challenges and come out the other side.
What if we chose some of those challenges on purpose in order to become who we want to become, challenging our growing edge.
It's the part of our lives where we feel stuck or come up against something we dread & avoid at all costs, but there's a small voice inside us that tells us to do it anyway- in order to hit the goals we have for ourselves.
In this episode, I'll walk you through how to find where your growing edge is and what your next steps need to be in order to hit your goals.
When you're ready to use your growing edge for weight loss, I'm here to guide you, - email me at katie@healthwellnessandchocolate.com and we'll work together!
Waiting to feel motivated to begin a weight loss or wellness journey? What if that motivation can be created inside your head with your thoughts?
One way you can do this is to isolate discouraging thoughts that are keeping you stuck and holding you back and change them - what if you thought "I can do this easily" - would that be compelling?
Listen in to today's podcast as I give you two tools and lots of thoughts to help you begin your weight loss journey.
When you're ready , head here to begin working with me: https://www.healthwellnessandchocolate.com/pl/181424
Often, we pat ourselves on the back for being busy and on the go. But what happens when you have no idea how to enjoy downtime without using food as the vehicle for allowing it.
Do you find that every time you relax, your brain insists you eat something?
Listen in to today's podcast and learn about the connection between our negative self beliefs and the way we allow our needs to get met by using food as the vehicle.
It's a fascinating journey!
Let's work together 1:1 to develop strategies to get those needs met without food, go here for more information: https://www.healthwellnessandchocolate.com/pl/181424
You know that food cravings & overeating are rooted in feelings of lack.
You also know that your brain learned in CHILDHOOD how to get needs met, usually by using food.
Listen in and use a tool called "Food Tracing" to help you recognize the connections between unmet needs and foods from your past. Understanding where the craving comes from will help you identify your present needs.
Learn these tools & take the work deeper if you want to end yo-yo dieting. Work with me 1:1, go here for more information: https://www.healthwellnessandchocolate.com/pl/181424
Do you feel stuck in a rut?
Do you want to feel better, hit your goals and be at your best- but don't know how to do it?
Listen in to today's podcast where you'll learn three simple tools to use right away to feel powerful, effective and change your core beliefs and start feeling better.
These tools and more are what you'll use when we work together 1:1 to lose weight, feel better, have more energy and stop sabotaging yourself. Let me teach you how- go here for our free call to get started: https://www.healthwellnessandchocolate.com/pl/181424
Having boundaries around your eating habits eliminates a lot of drama. You can do this while having grace and not being rigid.
Having boundaries in place also allows for you to become aware of your needs that you may be using food to fill.
Let's take this work deeper and let me show you the connection between how your brain uses food to solve for a different problem- head here for a free consultation https://www.healthwellnessandchocolate.com/pl/181424
Following the rules for weight loss is exactly why 97% of all diets fail.
Rule following eats away at your self concept, erodes your self esteem and allows black & white thinking to take over.
Decision making allows for you to consider your own needs and empowers you to consider yourself in order to hit the goals you want to hit.
But- your brain makes decisions the same way it has since childhood because it thinks it's reasonable. You need to teach your brain how to make unreasonable decisions. Listen in to learn how this works- it's fascinating!
When you're ready to make a decision to jump on a free consultation call go here: https://www.healthwellnessandchocolate.com/pl/181424 or email me katie@healthwellnessandchocolate.com
How do I love and accept my body and lose weight at the same time?
If I love and accept my body- I won't be motivated to lose weight.
Believe it or not- there is a happy place where loving your body is totally necessary in order to lose weight. Listen in as we take a look at the thoughts you need to have to generate this feeling towards your body.
And to take this work deeper- go here https://www.healthwellnessandchocolate.com/pl/181424 and sign up for a free consultation
We all have 6 basic needs.
Our brain requires homeostasis.
If you have lack in any area of your 6 core needs, your brain will do whatever it takes to avoid those lack feelings and restore homeostasis.
You need to learn tools that move you from lack to sufficiency.
Listen in to today's podcast as we learn more about our 6 basic needs and tricky ways our brain gets those needs met and what you can do about it!
Ready to take this work deeper? Let's set up a call to chat 1:1 https://www.healthwellnessandchocolate.com/pl/181424
Do you start and stop projects or habits based on whether you feel like it or not? Do you try to lose weight only to get derailed shortly after? If so- this episode is a must listen!
Let's pull apart the thoughts of someone who is interested in changing their life vs someone who is committed to making changes in their life. Subtle shift, but so powerful.
When you're committed to take this work deeper- reach out to me and let's do a free consultation to see if we are a good fit to work together in my Super Simple Weight Loss Program. https://www.healthwellnessandchocolate.com/pl/181424
After researching and reading literally hundreds of books, and teaching and coaching women for four years now, I have distilled sustainable weight loss down to four easy steps.
The core component of these steps, is the belief that sustainable weight loss is possible. It's important for you to find a coach or a supporter who actually believes that it's possible to lose weight with four simple steps.
Listen in to the podcast and when you're ready to take the work deeper, contact me katie@healthwellnessandchocolate.com and let's see if we're a good fit to work together. https://www.healthwellnessandchocolate.com/pl/181424
How many times are we bombarded with "the perfect meal plan" messages. As if one size fits all.
What's worse, if we pick a meal plan to lose weight and don't do it perfectly, we internalize it to make it mean we are failures or have no will power. We make it mean something negative about us- and it erodes our belief that we can actually lose weight and eat well.
The thought I want to offer this week is- "There is no right way to eat, there is only a way to eat that you make right."
Listen in to today's podcast to really let this idea marinate & when you're ready to take the work deeper, head here: https://www.healthwellnessandchocolate.com/pl/146304
Anxiety is rooted in lack. Lack of self trust, self concept, self belief and self efficacy.
Let's root it out by using these simple tools and thought prompts. Turn towards the anxiety and discovering the root, then let's question its validity and start doing these steps to rebuild our self concept and drive the anxiety out.
When you're ready to take this work deeper, head here: https://www.healthwellnessandchocolate.com/pl/146304
If becoming 30 pounds lighter seems impossible or elusive- this episode is a must listen!
We over consume food in response to lack or scarcity thoughts. How you do one thing is how you do most- listen in to understand what your brain is doing and use the tools learned in this workshop to begin changing your body & life forever.
If you want to take this work deeper and get 30 pounds lighter- join the Health & Wellness Blueprint here: https://www.healthwellnessandchocolate.com/pl/146304
Welcome to a very special series on the podcast, The How To Eat Like Your Skinny Friends special series. This is the last three chapters of a book I wrote a few years ago, and it includes the 6 truths successful people who have lost weight and kept it off know.
In today's episode, find out why what you have been doing to try to lose weight is not working and learn this tool to create extraordinary weight loss success without dieting or deprivation.
If you're ready to take this work deeper, I invite you to join me inside the Health & Wellness Blueprint where you'll learn over 36 different tools to finally achieve food freedom and lose weight for the last time. https://www.healthwellnessandchocolate.com/pl/146304
Welcome to a very special series on the podcast, The How To Eat Like Your Skinny Friends special series. This is the next three chapters of a book I wrote a few years ago, and it includes the 6 truths successful people who have lost weight and kept it off know.
In today's episode, find out why what you have been doing to try to lose weight is not working and learn this tool to create extraordinary weight loss success without dieting or deprivation.
If you're ready to take this work deeper, I invite you to join me inside the Health & Wellness Blueprint where you'll learn over 36 different tools to finally achieve food freedom and lose weight for the last time. https://www.healthwellnessandchocolate.com/pl/146304
Welcome to a very special series on the podcast, The How To Eat Like Your Skinny Friends special series. This is the first three chapters of a book I wrote a few years ago, and it includes the 6 truths successful people who have lost weight and kept it off know.
In today's episode, find out why what you have been doing to try to lose weight is not working and learn this tool to create extraordinary weight loss success without dieting or deprivation.
If you're ready to take this work deeper, I invite you to join me inside the Health & Wellness Blueprint where you'll learn over 36 different tools to finally achieve food freedom and lose weight for the last time. https://www.healthwellnessandchocolate.com/pl/146304
Check out today's podcast where I interview Tanja Shaw from Fit & Vibrant you. We talk about how to get started with a health routine, how to feel better, how to shift mindset etc... You don't want to miss it!
Tanja Shaw is a sought-after life and weight loss coach, host of the Fit and Vibrant You Podcast, founder of Ascend Fitness + Lifestyle, a holistic health coaching studio in Chilliwack, BC, and Fit + Vibrant Over 50. Tanja has built a credible reputation for helping 1000s of women get to their happy, healthy weight permanently, naturally and without the obsession so that they can LIVE their life.
You can find her here: Free Training for Women Over 50: www.fitvibrant50.com
Website: www.tanjashaw.com
If you have results in your life that you are not happy with, it could be due to emotions that you are trying to avoid.
You may be making decisions on what to eat, who you spend time with, where you go, what you do, what career you have all based on an emotion you are trying to avoid.
Listen in to this weeks class and learn how to identify what emotion you are trying to avoid the most.
Also- head here https://www.healthwellnessandchocolate.com/pl/146304 and lose weight for the last time for only $1 trial.
Listen in to this weeks podcast and use these tools to thrive this Thanksgiving & Christmas season.
Do you overeat due to scarcity, party time mentality or emotional reasons? Let's strategize and help you navigate the biggest eating time of the year with success so that you approach New Years without regrets and pants that don't fit!
Now is the perfect time to Join the Health & Wellness Blueprint- only $1 https://www.healthwellnessandchocolate.com/pl/146304
While some stress can actually be beneficial to you, living at a heightened state of stress as a "normal" way of living is harming your health.
Feelings such as sleeplessness, overwhelm, worry, anxiety, nervous overeating are all signs that you may have become a stressaholic.
Listen in to this weeks episode to see what you can do to reduce constant stress just by tweaking a few things.
Short on time? Grab this grocery list printable and use it to make 14 nourishing meals in 30 minutes or less. https://www.healthwellnessandchocolate.com/pl/133144
Did you know that if your are going to gain weight, it will most likely be during the holiday season?
Let's use this week to plan ahead and set ourselves up to keep our health & wellness on track by creating some minimum baselines or goals that we can do that won't be overwhelming to implement but will keep us from throwing all our health goals out the window till January. Listen in as I walk you through the process.
Also- Grab the grocery list printable to get your hands on a grocery list that you can make 14 meal ideas from that are nourishing in under 30 minutes right here: https://www.healthwellnessandchocolate.com/pl/133144
In this weeks episode, we'll take a look at your mindset and learn how to identify your scarcity thoughts which are leading you to over-consume.
How we do one thing is how we do most thing- so these thoughts ripple into every decision we make!
Head here to get a healthy grocery list https://www.healthwellnessandchocolate.com/pl/133144
Have you ever had a crazy experience and then felt suddenly hungry?
In today's episode Katie shares with you a CRAZY snapshot of her day as a mom of 8 & a Golden puppy and then gives you a list of ways you may be soothing with food- even if you don't realize it!
Also, if you want to have someone hold you accountable to your health goals, especially during the holidays, check out this link and chat with Katie 1:1 https://www.healthwellnessandchocolate.com/pl/181424
Weight loss happens in your mind and if you just pick an eating plan (aka diet) hoping the “next new diet” will “fix” your weight problem, you will always have a weight problem.
Isolating the thoughts you have that are driving the feelings of eating are crucial in weight loss.
It’s so important in fact, if you don’t learn this skill- weight loss will feel elusive for you.
Listen in as I teach you a skill to notice thoughts and how to isolate them so that you can enjoy the holiday season without blowing your wellness goals.
Also- if you want to work 1:1 with me, I have 5 spots open- head here to set up a call to see if we are a good fit to work together. https://www.healthwellnessandchocolate.com/pl/181424
Diets don't work.
It's a proven fact.
They cause your brain to think in crazy ways.
They deprive you of learning & growing in your self concept.
They cause you stress & anxiety.
They cause overeating.
Listen in to learn what tools do work.
Head over to https://www.healthwellnessandchocolate.com/pl/133144 and grab a free grocery list with 14 nourishing meal ideas done for you in 30 minutes or less.
Your body and mind require downtime.
Your brain needs to turn off and rest.
For so many of us, we put ourselves last and try to fit an unreasonable list of tasks into a small amount of time and we force ourselves to continue till we are exhausted.
We need to learn how to plug into that small voice inside of us that tells us what we need and take time for self care so that we don't push ourselves to exhaustion and then compensate by self indulgence. It's an important balance to hit.
Listen in to learn how to create balance with self care before it leads to self indulgence. And head over to Health Wellness and Chocolate and download a free grocery list pdf for healthy meal ideas that take under 30 minutes to make https://www.healthwellnessandchocolate.com/pl/133144
It's not a lack if willpower or weakness if you can't stick to an eating plan for very long.
Listen in to today's podcast and learn how to evaluate your own emotional maturity so that you can see if you have any areas that are causing you constant hunger and learn how to tweak them.
Also, looking for healthy, nourishing meal ideas? Head over to Health Wellness & Chocolate and grab the free grocery list printable https://www.healthwellnessandchocolate.com/pl/133144
In this episode I explain how to tune into your stretch receptors to learn true satisfaction when it comes to eating. You'll also learn how to process the thoughts that come up when your meal ends much sooner than expected.
This data is key in understanding how you use food to manage your emotions.
When you're ready- head over to Grab the free pdf grocery list printable and get 14 meal ideas. https://www.healthwellnessandchocolate.com/opt-in
Are you constantly reacting to the urgency in life as opposed to being proactive in life?
Do you wake up behind schedule? If so- listen in to this podcast where Katie, a busy homeschool mom of 8, shares her favorite tips on managing her time.
Also, grab the free Grocery List Printable that comes with 14 meal ides that you can make in 30 minutes or less. https://www.healthwellnessandchocolate.com/pl/133144
Your brain's job is to make sure you stay alive, safe and happy. Anytime your brain has any inclination that you are in danger, or unhappy, it will create a solution to restore your safety.
It will take whatever short cuts it can to make that happen.
This is important to understand: When your brain thinks- it uses tons of calories ( have you ever had to really concentrate on something new or difficult and find yourself exhausted even if you weren't doing something physical?)
That's because your brain was working hard and burning calories. Even though your brain only takes up 2% of your body weight it accounts for 20% of energy use.
Because of it being a big calorie burner- Your brain will try to conserve as much of that energy as possible- in order to do that it creates automatic habits (or systems) that don’t require your deliberate intentional thoughts as often as possible. It basically develops systems for anything you repeatedly do- putting you on autopilot so to speak
Doors are closing on The Health & Wellness Blueprint- enroll now https://www.healthwellnessandchocolate.com/pl/259715
Your brain wants to keep you happy, safe and alive, and it conserves as much energy as possible, it created habits for you without your awareness. If you have an uncomfortable emotion or something that causes you to have unpleasant thoughts, your brain learned that if you ate something, you would feel better, & forget about those uncomfortable feelings and thoughts.
So anytime that happens, your brain tells you- you're hungry. And it does that over and over again till it's so automatic, you don't even notice it happening!
Doors are now open on the Health & Wellness Blueprint- get in before they close https://www.healthwellnessandchocolate.com/pl/259715
How do you carve out time for wellness in the midst of a packed schedule?
In today's episode we talk about how to identify pockets of time, to move our body, create healthy meals and find time for relaxation, connection, & reflection.
Go here to grab the free grocery list printable I mention in the show https://www.healthwellnessandchocolate.com/pl/133144
So often, we want to be told, what to eat, when to eat it & how much to eat.
The same can be said for exercise- how much, what type, for how long...
But the secret to long lasting weight loss, is reclaiming your agency to lose weight and grow in your self efficacy.
Rather than feeling powerless to lose weight, take ownership of your choices and grow in belief of what you are capable of.
This is a life skill that can be used in many different situations of you life.
In this episode, I'll break down for you what you need to do to get started, and then join the blueprint to keep up your momentum.
Doors close on the Health & Wellness Blueprint September 12th and won't open again till January 2022- so don't wait to get in!!!
Click here to learn more: https://www.healthwellnessandchocolate.com/pl/146304
Did you know- the average woman will try over 126 different diets in her lifetime?
Diets don't work. Extra Weight Is Just A Symptom Of A Life Out Of Balance. Let Me Teach You How To Lose Weight & Build A Life You Love. Once You Work On The Inside, The Outside Will Change. I'll Be Your Guide, You Do The Winning!
Join The Health & Wellness Blueprint Today https://www.healthwellnessandchocolate.com/pl/146304
Most day to day stress is caused by unsolved problems in our life and feeling powerless to be effective to change them.
In this weeks podcast- identify the three areas of your life that cause you the most stress and use this tool to begin to manage it better.
A well managed life will reduce the stress you feel. The less stress you have the more effective you can be and food won't be necessary to ease the stress!
For more tools to manage your life & weight- check out the Health & Wellness Blueprint https://www.healthwellnessandchocolate.com/pl/146304
There is a Link Between Anxiety And Hunger Have you found yourself either dealing with a stressful situation or even just THINKING about a stressful situation and you suddenly feel hungry? It's a thing! Your brain is actually trying to protect you from the uncomfortable feelings of stress and worry. A bit of food will provide your brain with enough dopamine to feel better as well as provide a nice distraction from whatever you were thinking about just prior to being suddenly hungry. Your brain is brilliant, but eating when you aren’t biologically hungry doesn’t serve you or your long term weight loss goals. Watch to learn how to stop. If you found this video helpful and want to learn more- head over to the Health & Wellness Blueprint https://www.healthwellnessandchocolate.com/pl/146304
I don't know about you but I am savoring every last second of summer. I am enjoying our lazy, pool filled, days and relaxed routine. As August flies by, I am noticing my schedule begin to fill.
The kids are starting school soon, which means I’ll be teaching them soon. Good bye slow morning routine.
It was nice while it lasted.
You know that feeling- like you are running from one thing to the next.
I need order in my life to keep things running smoothly and keep me from feeling stressed out.
I wanted to share with you five simple things you can do this week, and the remaining month of August, so you can set yourself up for a healthy fall.
Head over to the Health & Wellness Blueprint and join for only $1- I know it can help you https://www.healthwellnessandchocolate.com/pl/146304
Study after study has shown that when you keep track of your eating habits and write down what you eat, you have a better rate of success than those who do not. There are several reasons why a food journal helps with weight loss. First, it creates awareness around your eating habits. Second, it forces you to see where you are facing resistance around your health goals. Third, it naturally helps reduce how many calories you take in as well as creating a new habit of keeping your word to yourself. Watch the class and learn about how a food journal can also help reduce the drama you have around your eating choices and why that's an essential element in the weight loss process. Especially if you struggle with emotional eating. Ready to Lose weight for the last time? I know I can help you- head over to the Health & Wellness Blueprint today and get started for only $1 https://www.healthwellnessandchocolate.com/pl/146304
I have read hundreds of business & marketing books as well as hundreds of Health & Wellness books & articles.
There are common themes that run through successful behavior & people.
I think these 6 core values summarize the most important behaviors and mindsets that you can apply to your own life and make any dream your reality.
Head over to the Health & Wellness Blueprint- it's only $1 and it's amazing (if I do say so myself! lol) https://www.healthwellnessandchocolate.com/pl/146304
If you tend to eat more when you're feeling stressed, this bonus episode is a must watch.
I'll teach you three practical tips & strategies that you can use to head off stress that would trigger you to overeat.
If you learn to apply these tools into your life, your emotional energy tank will never run out!
When you're ready to lose weight for the last time- head over to Health Wellness & Chocolate https://www.healthwellnessandchocolate.com/pl/146304
Now more than ever, people are taking more responsibility for their personal health.
Listen in if you're looking for natural, practical ways to boost your immune system.
Learn how to boost your immune system with these practical tips.
You may be surprised as we discuss some techniques beyond supplements & hand washing.
When you're ready to learn more- head over to Health Wellness & Chocolate! https://www.healthwellnessandchocolate.com/pl/146304
In this episode, you learn about 9 different self care rituals that will lead to weight loss that do not include diet and exercise.
If you think of your lifestyle as links in a chain, each link contributes or detracts from your well being.
We dive into ways you can strengthen the links in your chain so weight loss becomes inevitable.
When you're ready to go deeper, head over to the Health & Wellness Blueprint and try it out for only $1 https://www.healthwellnessandchocolate.com/pl/146304
Dive into "How To Eat Like Your Skinny Friends" e-book:
"Real women have real bodies! The women in the exercise videos or the ones that sell weight loss shakes make their living working out and being fit and thin to sell their products. They spend the majority of their day “working” on their biggest selling point, their body. The women in magazines or on tv have been digitally altered and enhanced. We cannot compete with this! Give yourself a break from these modern ideals and love the body you have. Once you begin to accept and love it, you will begin to treat it well, give it rest, nourish it with good food, and move it around to keep it fit. Respect your body, don’t worry about the number on the scale, your body will find its own natural point eventually. The goal of your life should not be to be thin at any cost, the goal of life is to live life!"
Chalene Johnson just made a youtube video on her channel Titled "Did I Leave Beachbody & The Fitness Industry?"
In this podcast episode, I share my thoughts on her video and share with you encouraging information to help you in your wellness journey.
If you want to read the whole e-book, head over to The Health & Wellness Blueprint- where you have access to it for only $1 https://www.healthwellnessandchocolate.com/pl/146304
Our thoughts affect our appetite.
Often, our thoughts can drain our emotional tank and leave us hungry.
Then we make food choices that don't support our personal health goals- and we make it mean something is wrong with us!
In this week's episode we talk about how to notice thought errors and how to replace them with thoughts that are believable and will help us hit our health goals.
Like what you hear? Get the Netflix of Weight Loss in The Health & Wellness Blueprint for only $1 https://www.healthwellnessandchocolate.com/pl/146304
It's the day after a big day of feasting.
Now what?
Forget about healthy living till Labor day?
Listen in to learn this tool that helps you create goals with minimum action to help hit them & enjoy your summer!
And when you're ready, head over to the Health & Wellness Blueprint & try it out for only $1 https://www.healthwellnessandchocolate.com/pl/146304
This time of year is filled with BBQ's and Vacations!
Does that mean all your weight loss and health improvement efforts need to take a back seat till summer is over?
Listen in to today's episode where we strike a balance between eating good food at the BBQ & supporting your health efforts- even while on vacation.
It can be done!
Plus, when you're ready- head over to the Health & Wellness Blueprint & Try it out for only $1 https://www.healthwellnessandchocolate.com/pl/146304
All diets work..... until they don't.
There are actually six pillars for successful weight loss.
Listen in to learn what they are and start applying them into your life today!
Also, when you're ready, here is the link to the Health & Wellness Blueprint- so you can check out the "netflix" of weight loss!
https://www.healthwellnessandchocolate.com/pl/146304
Words we attach to an experience become our experience- so what are you telling yourself? In today's episode I share with you an example of how the words I attach to my most recent experience become what I actually experience. If you find you overeat when stressed or feeling low- this technique will be invaluable for you. When you're ready head over to the Health & Wellness Blueprint and give it a try for only $1 https://www.healthwellnessandchocolate.com/pl/146304
How often do you set a goal and actually do well with it- but..... life gets in the way.
And the goal goes out the window.
Not because of your lack of willpower, but because you haven't learned this tool yet.
Listen in on today's podcast to learn the art of mental contrasting when you're setting goals.
Also- if you found this helpful, please join the Health & Wellness Blueprint to go deeper https://www.healthwellnessandchocolate.com/pl/146304
Join me today as I walk you through the foundational tool I use with my clients; The Wheel Of Life Assessment Tool.
I'll walk you thorough the process of how to identify where the gaps of life are and how to fill them up without using food.
I also share some of my favorite resources to get your needs met so that food can take its rightful place in life.
Also- grab your Wheel of Life Assessment Tool when you join the Health & Wellness Blueprint for only $1 https://www.healthwellnessandchocolate.com/pl/146304
Diets are just bandaids. That's why they’ll work for a bit but they never address the real reason why weight is an issue in the first place Your brain's job is to keep you happy and alive and it learned to interpret any uncomfortable feeling, like self doubt, as a signal to you to eat, because it will help you feel better. You might not even notice this- your brain is great at something called automaticity and it basically does it without requiring you to pay attention. It’s why you suddenly find yourself in front of the fridge feeling suddenly hungry just as you sit down to watch tv at night. Or why, like me, I would be elbow deep in a bag of chocolate chips every afternoon at 4. As a matter of fact, studies have shown that people who struggle with their weight don’t realize that they eat 47% more food than they actually do. And without the tools and knowledge I can teach you, sustained weight loss will always feel elusive & you’ll feel powerless. What do you think you would look like if you actually did exactly everything that I teach you? Do You Want to find out? I teach you step by step exactly what I learned and used during my year of grace. This is that missing piece of the puzzle you have been looking for. And- if you find this class helpful- come work with me inside the Health & Wellness Blueprint- I'll teach you everything I know- so you can stop dieting and lose weight for the last time. https://www.healthwellnessandchocolate.com/pl/259715
Listen in on today's podcast to learn about contagious mindsets & habits & how they are either supporting you or hindering you.
Also- learn how to spot moral licensing from your brain before you self sabotage.
Don't Miss OUT- The doors to the Heath & Wellness Blueprint are OPEN! For the next 12 weeks we will be meeting together live & doing "LOSE WEIGHT WITH KATE" and you get a free coaching call when you join. Plus lifetime access to the Health & Wellness Blueprint (save $50) To Join & get more information go to this link: https://www.healthwellnessandchocolate.com/pl/259715
What are Indulgent Pleasures?
How do you identify them?
Are indulgent pleasures keeping you from hitting your goals?
Listen to the podcast to learn how to discover simple pleasures, which may be the key to you finally winning!
Get inside the Health & Wellness Blueprint now for only $1 https://www.healthwellnessandchocolate.com/pl/146304
What falls under the umbrella of self care?
Is it escaping your life- or is it creating a sustainable life that doesn't require escape?
Is it learning about yourself & learning how to treat the body you have with respect?
Is it selfish?
Answers to these questions and some tips on how to implement self care.
Also- when you're ready- join the Health & Wellness Blueprint for only $1 https://www.healthwellnessandchocolate.com/blueprint
Here’s a little secret the diet industry will never tell you- it almost doesn't matter what you eat when you lose weight, but rather what's happening inside your brain! Crazy right!?!?
99% of weight loss happens inside your brain. Once you shift your mindset- your weight loss will become inevitable as you change your habits and thoughts and emotions.
In this podcast I’m going to teach you a simple technique & A Surefire way to put an end to yo-yo dieting and lose weight for the last time.
These three questions will help shift your weight loss. No matter where you are in your weight loss journey- this process is perfect for you, and I’ve used it not only in my own life but also with helping hundreds of women lose weight over the past few years.
Join the Health & Wellness Blueprint for only $1 here: https://www.healthwellnessandchocolate.com/pl/146304
Have you ever wondered why you desire to eat healthy, but end up overeating.
Or- you start the week determined to work out but end up not exercising at all-
And you can't figure out why in the world you keep doing that?
If you find that your intention and your actions are not lining up- you NEED to listen to this podcast!
I'll walk you through how to uncover you core beliefs and then give you a tool to work through so that your behavior can line up with your goals.
No- it's not a lack of willpower!!!
Get inside the Health & Wellness Blueprint for only $1 right now!!! https://www.healthwellnessandchocolate.com/pl/146304
If you tell yourself that eating is your favorite part of your day, or that you deserve certain foods to reward yourself- you might be using food to cope with frustrations of unfulfilled potential.
Join me as we dive into this topic and get action steps to discover how to fill up without using food.
If you found this helpful & you want to learn more- join me inside the Health & Wellness Blueprint- you can join as a trial for only $1. https://www.healthwellnessandchocolate.com/pl/146304
Did you overindulge this past Holiday week?
Listen for tips on how to get back on track.
Plus- do you react to circumstances around you or have you learned to respond to your circumstances without turning to food?
Listen in to this episode and learn how to be a thermostat instead of a thermometer and respond to life's challenges instead of always responding to the chaos of life.
Join the Health & Wellness Blueprint- it's only $1 & you'll learn tons of tools to help with your weight loss that doesn't include deprivation. https://www.healthwellnessandchocolate.com/pl/146304
Eating is a fast way to feel better- it distracts us from any uncomfortable feelings and gives us a hit of dopamine.
Our brain learned this and does it for us automatically.
Now, let's learn a better way to feel better, get what we want out of life and do it without extra calories.
Grab a pen & paper so you can do the exercises I teach you in this podcast.
And when you're ready to go deeper- join the Health & Wellness Blueprint- it's only $1 https://www.healthwellnessandchocolate.com/pl/146304
When you shop for new clothes, you consider your lifestyle, your budget, your taste and your personality.
Shopping for a weight loss program is very similar.
Learn the one thing that you need in order to make sure you get the weight loss plan that is the perfect fit.
Enroll in the Health & Wellness Blueprint- The Last Weight Loss Program You'll Ever Need! https://www.healthwellnessandchocolate.com/pl/146304
What is self acceptance? And how does it relate to weight loss? Listen in to today's podcast and discover the one thing people who struggle with their weight have in common.
Learn how to accept your feelings and thoughts without turning to food to avoid them and how to learn from those emotions to get your needs mets. This class is jam packed with helpful information.
Go deeper and join the Health & Wellness Blueprint https://www.healthwellnessandchocolate.com/pl/146304
Too much stress in our lives can prevent weight loss.
Stress causes our bodies to:
Become Inflamed
interrupt proper hormone function
Stresses The Adrenal & Thyroid glands
Increases Blood Sugar
Listen for three tips on how to manage stress to improve your health & when you're ready- grab the Ultimate Healthy Living Bundle on sale now till March 12, 20021 https://ultimatebundles.com/sale/uhlb2021-main/#a_aid=a10750&a_bid=f8737a8b
It's been a long winter- and add covid restrictions to the mix and life has been, well- kinda hard.
Let's DO something good- shake the dust off and take control of what we can.
Join me today as I share some tips to help you get out of that rut and start enjoying life again!
Also- please if you find this helpful- sign up for the Health & Wellness Blueprint- it's only $1 https://www.healthwellnessandchocolate.com/pl/146304
If you struggle with your weight, there is a good chance that your response to the ups and downs of life are met with the desire to eat.
In fact, it’s probably just a habit that you don’t notice.
Your brilliant brain developed a habit so you don’t even need to think about how to get your needs met. It figured out the fastest, best way to help you and created a habit for you. These habits trigger a response in your body that make you desire to overeat.
But here is the good news.
Most of the reasons for overeating fall into one of five categories.
Listen in to see what they are!
You can pay attention to the triggers and begin to identify them and then change them, before you overeat.
Do this every time and eventually the extra weight will come off without needing will power.
Want to go deeper? Join the Health & Wellness Blueprint Today!
Weight loss barriers have three components to them.
Internal
External
Philosophical
Listen in on a brief overview of each area. I'll give you questions to reflect on so you can see what area you want to focus on first.
If you want to deep dive into any area, get into The Health & Wellness Blueprint! https://www.healthwellnessandchocolate.com/pl/146304
There are three versions of you that you have a relationship with. Your Future self, your past self & your current self.
Understanding who you are
Where you've been
How you've gotten here
What your needs are
How you're going to get to where you want to be
all requires thought work.
Listen in on todays podcast where I'll walk you through the process of how to get your current needs met without using food & how to start stepping into the future version of yourself.
Want to go deeper? Join The Health & Wellness Blueprint for only $1.00 https://www.healthwellnessandchocolate.com/pl/146304
Learning how to identify all the ways you justify your eating is critical in weight loss. In todays episode, I show you how to isolate those thoughts so you can shine a light on all the ways you justify your eating habits.
As always, you can join the Health & Wellness Blueprint for only $1.00 here: https://www.healthwellnessandchocolate.com/pl/146304
We often link dieting and deprivation.
What if you change how you perceive deprivation and look at it as a way to hit your goals.
Understanding that feeling deprivation is part of the human experience allows us to allow it as we march towards our goals.
When you say yes to one thing, you are depriving yourself of the experience of saying yes to another thing. Learn how to decide what goals to work towards and what deprivation you are willing to tolerate to get there.
Find this information helpful? Head over to The Health & Wellness Blueprint- it's only $1.00! https://www.healthwellnessandchocolate.com/pl/146304
On this podcast episode, we deep dive into the purpose of emotions/ feelings.
People who are overweight, tend to have a feeling phobia.
Learn how the tools of feeling your feelings will allow for weight loss to become simple.
Katie walks you though some reasons why you might do this and what to do instead.
As always, head over and sign up for the Health & Wellness Blueprint for only $1.00 here: https://www.healthwellnessandchocolate.com/pl/146304
Studies have shown that when you are in a room that is filled with clutter and is messy, you will eat more than if you were in that same room with the same access to food and the only difference is the room is neat and tidy.
Why is that? Join me on todays podcast as we learn about another brain hack to use to help you lose weight for the last time.
And don't forget, head over here: https://www.healthwellnessandchocolate.com/pl/146304
and sign up for the 7 day trial of The Health & Wellness Blueprint where you'll have access to the e-book, "How To Eat Like Your Skinny Friends" as well as the 9 foundational weight loss classes and the "Users Manual" workbook. It's only $1.00.
We have a lot of misconceptions about thin people and how they regulate their eating & what they weigh.
We think they can eat whatever they want to & never have to deny themselves any pleasure because they are thin.
We also think that once we are thin, we can eat whatever we want and that our lives will be wonderful and perfect.
Join me as I peel away some of these misconceptions.
If you want to try out the Health & Wellness Blueprint for only $1.00 and kick start your weight loss, head over here https://www.healthwellnessandchocolate.com/pl/146304
Being able to tell the difference between emotional hunger and physical hunger is critical in weight loss. As a chronic dieter, you have muddied the ability to do that. I'll give you tools that you can implement in your life right away to help you lose weight for the last time.
This recording was from my Live Monday Zoom calls with the members of the Health & Wellness Blueprint, but I wanted to share it with you all so you can implement it into your life.
If you want to try out the Health & Wellness Blueprint for only $1.00 and kick start your weight loss, head over here https://www.healthwellnessandchocolate.com/pl/146304
This is a replay from my live zoom call that I did with the members of The Health & Wellness Blueprint. This week is all about goal setting.
In this workshop, I'll walk you through several questions you can ask yourself so you can start the New Year with a clear road map to hit your goals.
Grab a pen and paper and let's get started.
Understanding how your brain works is critical when trying to lose weight. This insight will help you understand the drive behind your hunger and why you take the actions you take.
If you want the workbook I mention in the podcast, sign up for the grocery list printable at healthwellnessandchocolate.com which will automatically enroll you in the weight loss challenge and you'll be able to download the workbook.
Looking at your lifestyle as a whole and then chunking down to see what your are doing right and build on those successes to create the results you want.
If you want the workbook I mention in the podcast, sign up for the grocery list printable at healthwellnessandchocolate.com which will automatically enroll you in the weight loss challenge and you'll be able to download the workbook.
In this episode we'll deep dive into how your mind interprets your feelings and processes them automatically and how you can catch them and identify them.
If you want the workbook I mention in the video, sign up at healthwellnessandchocolate.com the free grocery list will enroll you into the weight loss challenge and you'll be able to download the workbook that goes along with this challenge.
You'll learn why weight loss has been such a pain point for you & how to course correct. Head over to
HealthWellnessandchocolate.com to sign up for the free grocery printable and get the weight loss challenge course along with the printable workbook.
Get ready to begin your weight loss journey. No weird food plans, or insane exercise routines. We start the New Year off by losing weight The right way.
If you want the weight loss workbook, head over to
https://www.healthwellnessandchocolate.com/pl/133144 and sign up for the grocery list printable, which also includes all five days of the weight loss challenge as well as The Weight Loss Workbook I mention in the podcast.
Meet Katie, mom of 8, Certified Health Education Specialist & Weight Loss Expert, as she shares with you her personal weight loss story and teaches you exactly what she learned during her "Year Of Grace" to lose weight for the last time. Don't forget to like & subscribe as new content will be added weekly and you don't want to miss out!