Create Your Balance: Recent Episodes
Melanie Sobocinski
The Create Your Balance Podcast is where you'll find tips on how you can simplify your life and find overall balance in your health and wellness. Whether you are looking to simplify your life, feel more confident in your own skin and balance and improve your overall physical and emotional well being, or simply struggling with finding the right mindset to stay positive... You're in the right place and this is the Podcast for you!
If this is your first time listening to one of my podcasts, buckle up because you are about to hear my FULL, ONGOING story of how exercise has kept me afloat and sunk me more than once.
I’m not your 30 day, quick-fix program girl, but I have been around that block a few times. There has been so much that I have learned about myself and my body through the years and I feel it MUST be shared for those of you who may have been or are in the same place.
Let’s talk more about how exercise took bme out of a dark place, more than once and where I’m at today with it all.
I’ve said it before and I’ll say it again..I’M NOT A FAN!!
In this episode, I’m once again diving in to WHY I’m not a fan of those before and after photos that are posted to promote weight loss. I have talked about this a time or two before, but this time I’m diving a bit deeper. I get it, before and after photos showcase the hard work and transformation people go through… BUT, what is it REALLY doing to to us when we see them???
Let’s chat about that…
SO a little over a year ago, I went in for a microdiscectomy for L5-S1 in my lower back. If you 've been following me, you know most of the details BUT it seems things have taken a turn that I certainly did not expect.
I can say, it isn’t what I had hoped for a year out but I’m dealing with it the best I can. I will CUSS, COMPLAIN, and CRY but I will not QUIT!!
As always, I’m putting one foot in front of the other and hoping for the best. Listen as I fill you in on the latest in my recovery.
Muscle weighs more than fat! I hear it all the time, but ya know what, it’s not true.
A pound, is a pound is a pound.
Which weighs more? A pound of feathers or a pound of bricks?
You may choose bricks as your answer. Neither weighs more than the other, yet they do appear different. This is so true about muscle versus fat, and I’m about to discuss it in this episode.
I often ask my clients how consisten they have been with their programs in the past and most times they tell me they have been consistent but just aren't seeing results.
Well, IF you are REALLY consistent, you will definitely see results. In the world o weight loss and fitness, a LOT of programs have a start and stop date. In the REAL, CONSISTENT world, there is no end, it becomes your life AND it MUST be realistis and sustainable.
Let’s dive into a bit more on what it REALLY means to be consistent.
Are you finding that what you used to do in your 20’s and 30’s for weight loss is no longer woring now that you are in your 40’s and 50’s?
YEP, that’s what this episode is all about and I’m going to clue ya in on what WILL work for sustainable wieght loss in your 40’s and up. Let's chat more about it all...
In this episode, I am braking down the MYTH of sweat being fat crying. While it is a funny little phrase, it is NOT true.
SWEATING pretty much means your body is hot and it is cooling off. It doesn’t have much to do with SUSTAINABLE weight loss at all.
Let’s break down they myth and discuss what you CAN do to see sustainable fat loss!
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Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins
Negative body image!!
Have ya ever had negative thoughts about your body?
Not liked what you see when you look in the mirror? Changed your clothes 15 times only to end up wearing something baggy that covers the areas you don’t quite like?
This was once a daily occurrence for me. I struggled on and off for years from the age of 14 on. Itused to suck up all of my time and sometimes I would let it ruin my entier day.
SO how dod I overcome it all? Can I just say, it’s not always daisies, rainbows and butterflies BUT it no longer ruins my day. I am able to quiet the thoughts if and when they sneak up on me. It has changed my life tremendously because I worked on changing up my mindset and turned those negative thoughts into positive ones.
See, we weren’t born hating and shaming ourselves, it’s a LEARNED behavior and I had to UNLEARD all the BS that I learned from the outside sources. You can do it too so let’s talk about HOW you can do just that.
Self-Paced COURSE!!
75% OFF SPECIAL:
CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
FREE STUFF!!
Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
Is your weight loss method sustainable?
Sustainable weight loss requires REALISTIC methods of healthy eating and exercise habits that you can maintain over time. It's not about following a specific diet or program for a short period of time, but rather making changes that you can incorporate into your everyday life.
If you are using a specific program or product that should happen to go off the market, will you be abe to MAINTAIN the results you achieved from that program or product?
My motto is always, is is sustainable, maintainable and can you keep your sanity!!!??? Some of these programs will give you those fast results in an unrealistic and unhealthy way and then when you “go off” the program, there is weight gain over time. We seem to have a pattern of blaming ourselves when this happens. Let me tell you right now, IT IS NOT YOUR FAULT!!
SO how do you know if you are doing something that is sustainable? Let’s dive into that.
MENTIONS: In this episode I mentioned a few pervious podcasts and live videos I have done in the past:
Dying to be Thin
How Being a Beachbody Coach and Working at A Gym Destroyed Me
Self-Paced COURSE!!
75% OFF SPECIAL:
CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
FREE STUFF!!
Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
How many times have you been around the block with yo-yo diets?
ME, Probably more than half my life. When you live your life chasing the diets and the diet mentality is ingrained in your brain, it’s hard to look at food as anything but the enemy. At least that's how I used to live. I went by the good/bad food mentality and feared anything that could cause me to gain weight. Food was the enemy and exercise was the punishment. Best life I ever lived ( sense the sarcasm) IT SUCKED!!
Fast forward to today and I can tell you I have healed my relationship with food and see it for what it is…FOOD!! Yep, no food is off limits to me anymore and it has made my life so much easier. A relationship that was once so complicated is now very peaceful.
So, how did I make peace with food after all the years of living in the diet and weight loss fantasy world? Let’s talk about that and how you can make peace too!!
Self-Paced COURSE!!
75% OFF SPECIAL:
CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
FREE STUFF!!
Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
I know, you’re thinking, she’s crazy. Hear me out for a second. I get that when you lose a few pounds and you can zip your pants a bit easier, you FEEL a sense of accomplishment and happiness BUT, with most, it quickly deflates because it can be VERY difficult to maintain.
In comes the feelings of defeat, guilt, and anger. It takes a lt of effort to get ther and sometimes it takes even more to MAINTAIN those results.
When we focus so much on the weight loss, the number on the scale and our pants, it can be overwhelming and a huge life suck!! Go ahead and ask me how I know that. I’d hop on the newest program to lose weight, tone up and FEEL confident about myself only to end up obsessing ovet the number on the scale and being pissed off because things did NOT always go my way.
Was it willpower?
Was I not focused enough?
Was I not disciplined enough?
I would feel like I wasn’t good enough and pick myself and my body apart. How’s that for living a healthy life? IT’S NOT!!! I’d end up thinking I just wasn’t good enough..Oh, and I’d be finding all areas of my ody that I hated and felt I needed to workout more and eat less to change.
This cycle chased me for more than half of my life and it has done the same for so many women I have worked with. SO let’s dive in to things and talk a bit more about this and how you can work through it.
Self-Paced COURSE!!
75% OFF SPECIAL:
CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
FREE STUFF!!
Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
Well, here I am again! I’m roughly 20-ish weeks out of back surgery updating you again. WHY?
Well, I really want to give you all the details of the FULL recovery…the good, the bag, the ugly and everything in between. It’s been a road if I do say so myself.
It’s kind of like life, ya know, things are going all good and then one day…BAM!! The shit hits the fan. In my world, I’ve learned it’s all about how you handle it.
Can I just say that sometimes, I don’t handle it all that well when it hits BUT I DO make it through. Ya know, a few cuss words here and there and then I push forward…which is EXACTLY what I did last week. YEP, the shit hit the fan and I lost it!!
Let’s talk about what happened. Shall we?
I often feel that a LOT of us women give up on ourselves BEFORE we even start. Give me a second here to explain as I come to you with a little rant about what I go through and hear as a health and nutrition coach.
It may sound a little harsh but I am coming at you from a place of love. Is it possible that the efforts we’ve been trying all this time are the WRONG efforts? Is it possible those paths have led us to where we are today without weight loss journey’s?
I’m about to ruffle some feathers here. This episode is not for the faint of heart, I am telling it like it is and laying it all out there in hopes some of you out there realize what you are doing and choose a path that actually FITS you and your lifestyle.
I always say, listen with an open mind and hear me out…and I am telling you, you’ll need to open your ears for this one and hear what I am saying.
I get it a calorie deficit is needed but …
It is NOT the most important thing.
Most of us out here aren’t even sure what that REALLY MEANS!!
Calorie deficit is indeed an effective method for weight loss, but it's important to approach it carefully. When focusing on a whole foods diet, people often naturally consume fewer calories without strict calorie counting.
A calorie deficit is necessary for weight loss, but cutting calories too drastically can have negative effects. Very low-calorie diets can lead to loss of lean muscle mass, which slows down your metabolism. . This can make it harder to maintain weight loss in the long term…and EVEN more difficult to see FAT loss!!
Super restrictive diets can negatively impact hormones and metabolism. The 1200 calorie “diet” is a thing of the past AND it is NOT realistic, healthy OR sustainable.
They may lead to insufficient nutrient intake, bone loss, and increased risk of osteoporosis. These diets can also be difficult to maintain long-term, potentially resulting in weight regain, with most of that weight gain being FAT GAIN!!!
Instead of extreme calorie restriction, I recommend adopting a sustainable, healthy lifestyle.
This includes:
-
Getting adequate sleep.
-
Focusing on nutrient-dense whole foods
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Incorporating regular physical activity, especially strength training.( don’t be afraid to life a little heavier)
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Managing stress.
Keep it simple, listen to your body, EAT and get in some healthy movement!!!
Working out hard and doing “all the things” but not seeing the results you expected?
Feel like no matter what you do, you aren’t seeing your body change where you want it to change?
Should you change up your workouts? Call it quits? Start a different one and see is that one “is the one”?
It get it, it can be so confusing BUT jumping from program to program will NOT get you the results you are looking for. I’m about to fill you in on some stuff that your last diet/workout program may not have told you.
YES it’s important to move your body in ways that you enjoy. You should look forward to your workouts, not hate them or feel like they are punishment.
However, if you are looking to “tone” “lean out” or build muscle, like changing your body composition (losing fat & building muscle), your workouts AND MEALS should reflect that.
But don’t worry, there’s room for what you enjoy too. You likely just need to incorporate weight training, or have a more structured weight training program where you can focus on progressive overload.
STOP chasing the calorie burn on your watch!! You are NOT going to see a huge number when you incorporate strength training and that’s OKAY! Your workouts should not be about burning as many calories as possible in that short time.
GO LIFE HEAVY SHIT!!! EAT THE PROTEIN!!
The more muscle you have, the better primed your metabolism is. THIS will not show up on your calorie counter BUT you will see the results on your body!! Building muscle has you actually burning more calories while you’re AT REST!!
IT TAKES TIME!! Somehow, we think it’s not working and we run back to that last weight loss program because “ it worked that one time”. STARVING YOURSELF THIN WILL NOT GIVE YOU MUSCLE!!! I get it, it’s the comfort zone. BUT, nothing changes if nothing changes!!
You are changing things up too frequently and your body has a WTF moment! You are not sticking to anything long enough for your body to progress and adapt to things. Give it 4-6 WEEKS!! Yep, I know, when you are used to doing 87 different workouts, this might seem difficult or even boring!!
PROGRESSIVE OVERLOAD, watch and see what happens. You will notice you can life heavier, your endurance is better and you FEEL like a bad ass!
STOP with the exercise ADHD!!!
Self-Paced COURSE!!
75% OFF SPECIAL:
CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
FREE STUFF!!
Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
Pictures are really tough, especially when struggling with negative body image. I remember avoiding pictures, hiding behind others, and staring at old photos of myself for hours and thinking,WTF? “Is that what I really look like?” I think to myself.
There was a picture from my parents 25th wedding anniversary party that hit me head. I tore it up and threw it in the garbage as soon as I saw it.
It sucks to feel this way and miss out of saving memories. It sucks even more to not feel comfortable or confident in your body, spending HOURS to get ready, only to leave the house more self conscious than before. It makes sense you are feeling this way when we are living in a society of “picture perfection” with photoshop, and filters. We are constantly hit with pictures of “pretty people” on social media - how could you not compare yourself?
Your weight and body are not the problem - it’s the idea that you need to love and look “perfect” in every picture you take. You deserve and CAN feel comfortable and confident in your body and pictures - at any weight or size.
We are our own worst enemies. Self-judgement is REAL!!
We may scrutinize our perceived flaws or focus on aspects that we are insecure about. The act of being photographed can also make us more aware of our appearance, leading to heightened self-awareness and self-criticism. Ever ZOOOOM way in to different parts of your body and just tear yourself apart?
When we see a picture of ourselves — and are in a struggle with body image — we only see ourselves in one dimension, physically. We mentally block out the people smiling around (or at) us. We forget how the photo symbolizes the fun we had. In fact, we don’t even notice the magnificence of the location. Instead, we zoom the lens of our own eyes onto our bodies. Soon, nothing else matters.
A body is all we see–a flat, one-dimensional object we can choose to critique like a teacher looking for wrong answers on a test. Circle those flabby arms with red ink! Oh, add those bags under my eyes, more points deducted for imperfection! We dehumanize ourselves. Truth is, we scold ourselves for not looking less human.
That’s definitely a great way to boost self-esteem.
CLEARLY, I’m joking, but I’m sure some of you know what I’m talking about.
Over analyzing yourself in pictures can easily turn into a rabbit hole.
Why not try to shift the focus to experiences and relationships: Instead of solely focusing on your appearance in pictures, shift your attention to the experiences and relationships captured in those moments. Value the memories, emotions, and connections associated with the picture rather than solely critiquing your physical appearance.
It's important to remember that our perception of ourselves can be influenced by various subjective factors, and self-criticism based on pictures may not always reflect an accurate or objective view of our appearance. Developing self-acceptance and focusing on the qualities and attributes that extend beyond physical appearance can help cultivate a more positive self-image.
Self-Paced COURSE!!
75% OFF SPECIAL:
CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
FREE STUFF!!
Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
SO here I am, 3 months out from surgery just giving a little update on things these days.
If I’m being honest, I’ll say I’m nowhere where I want to be BUT, I am on my way there, which is what really matters right now. Let’s face it, it’s been an uphill battle and I made it to the top. It’s all downhill from here and I get to start over. Who the heck is ever excited about that??
ME! Why? Because I’m making it all about the journey and NOT the destination!! Let me just fill you in a bit while you listen.
Not getting the results you think you should be getting form your weight loss program? Somehow, we think if the scale isn’t moving, we are failing at what we are doing. Hmmmm, is that really the case?
We somehow think if the scale isn’t saying what we want it to say, we think nothing is happening and you’re just wasting your time. Why is it that we only celebrate the weight loss or the number on the scale or our pants going down?
I get it, you’re in a calorie deficit, you are increasing your protein and you’re adding in more workouts…BUT you’re not seeing any changes. Is it possible that you are setting up your expectations for yourself that are just unreal? SUSTAINABLE FAT LOSS takes time and patience.
We are expecting a result that we’re not seeing and I get that it can be so frustrating.
I think it’s time we look in other places for a result OTHER than the number on the scale.
STOP looking for results based on the scale numbers! If you have started moving your body and eating in a healthier way..YOU are already seeing results, you may just have to open your eyes up to something other than that damn number!!
Patience and CONSISTENCY are key!!
Take the focus away from the number on the scale and lowering your calories to 1200!! Start focusing on how you FEEL!! Look at the data over time ( months) Check yourself and be honest..are you REALLY being consistent? How many times a week are you eating out? Are you prioritizing protein? Are you moving throughout the day ( outside of your workouts)?
JUST KEEP GOING!!!
Mentions:
Beachbody video I mentioned in the podcast: https://www.youtube.com/watch?v=YtpCg3dd6Rs
75% OFF SPECIAL:
CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
FREE STUFF!!
Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
Oh they’re EVERYWHERE, they want you to believe they are something new and different…BUT do you know how to spot a fad, quick-fix diet? I know, I sure the hell didn’t, which is why I tried anything and everything back in the day.
So what the heck is a fad diet?? That’s exactly what I’ll be talking about in this episode.
Fad diets are advertised as quick-fix plans that promise weight loss and/or drastically improved health. Many fad diets are restrictive and involve rigid rules around what foods you can eat, how much you can eat, what times you’re allowed to eat, and even how much to exercise. While many diets can offer desirable outcomes in the short-term, most often the results are temporary due to the unsustainable, restrictive nature of the diet plan. They just aren’t sustainable for the long haul, which is WHY we are always chasing the next weight lost trend.
These “Fancy” diets do NOT live up to their promises ( false promises) and some can be downright UNHEALTHY and dangerous…BUT, as long as we lose weight and becom smaller, we’re good!! NOOOO!! Please stop!
There are many risk to diets that the diet industry will not tell you. Don’t worry, I sure the hell will. Risks such as weight cycling, losing touch with physical hunger cues, slowed metabolism, low energy, loss of muscle mass, obsession with food, anxiety, depression, guilt, shame, body dissatisfaction, cravings, greater risk of heart disease, the potential for developing disordered eating, and the list goes on… This is why I do NOT promote this BS. Been there, done that and I have apologized over and over for not seeing throught all the false promises.
Spotting a fad diet can be tricky snce some promise such awsome results and they say they are taking a different approach to weight loss altogether.
Here are a few tips on spotting their BS:
Does it actually give food a moral value? Good/bad, restricted, eliminated, clean/dirty? That is a DIET! Does is have strict rules telling you when, how and what you should eat? Do you feel deprived of certain foods? Are you missing out on life because of the eating plan? Who created the program?
Those are just a few of the signs I’ll be discussing in this episode…
CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
FREE STUFF!!
Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
I spoke of an eposide of Dr. Phil in this episode: this in the link: https://www.youtube.com/watch?v=AXPZUd2O4xw
If you have been following me for a while now, you may know my take on this one but let’s just reiterate things for the sake of sanity.
I get it, we recognize that many people believe the key to health is losing weight. And many times doctors will tell people things like, “if you don’t immediately lose weight, you will die.” I get that hearing somthing like that may give you quite a scare and honestly, it may be what needs to be done…BUT…
Did you know there is ample research that suggests that people can improve health independent of weight by increasing health related behaviors such as getting enough sleep, engaging in physical activity, connecting with friends and loved ones, eating fruits and vegetables, managing stress, and more.
I get that some of it is outside of our control (ie genetics and socioeconomic status) and it’s important to remember that health is not a reflection of moral worth. Which I do discuss my genetics in this podcast and give the low down of how my life went at the ripe “old” age of 24 with high cholesterol and thinking my life was over since I DO have heart disease in my family…MIND YOU, weight loss was NOT something that would have helped this situation!!
When it comes to our OVERALL health it’s important to remember that dieting can cause significant stress on a person. Worrying about every bite consumed, yo-yo-ing up and down, avoiding social interactions to protect the diet you’re on… all of that seems far from healthy. Good lord, I know it sure caused me a ton of stress not to mention how that stress to be “smaller, leaner and cut” led me to jack up my thyroid. How’s that for weight loss equalling health?
Whatever you choose, MUST work for you, fit your life AND be HEALTHY on all levels. I want you to engage in behaviors that feel good to you, that have you feeling empowered and free, that keep you free from obsessing about food. We weren’t put on this earth to constantly be chasing the next diet to think it will help our overall health. There is so much more to it.
How do you feel about the scale? Do you step on it every day and let it determine how your day will go? Are you allowing it to rule your life? Is it owning your feelings?
I can remember letting the scale set the tone for the day. I’d step on it every damn morning and if it went up, it pretty much ruined my day. I had to workout a little more that day and eat better. If it went down, I felt like what I was doing was working and I was succeeding. Can I just say that was NOT a way to live!! It sucked the life right out of me.
If this hits you in the feels and you have done this before, you need to listen to what I am saying in this episode.
WEIGHT: "A body's relative mass or the quantity of matter contained by it, giving rise to a downward force; the heaviness of a person or thing." That’s what Google says it is. I’m going to talk about what it REALLY is and what all those numbers added up mean…it’s not what you think it is either.
It’s time to stop letting the scale define you!!
Well, as of now I am coming up on 6 weeks post-op. I have started PT and I am SLOWLY moving forward.
Am I gald I did it? Well, I can say I am glad I am no longer in the pain I was in BUT It seems the more people I talk to, the more they want to try to confirm my fears. This is why I didn’t tell many people I was even having the surgery. Now, I have people asking me how I am doing and then they go into “ man, you just hear so many bad stories about back surgery”..yep, thank you for your time, I will gladly show you my hand (thank your lucky stars it is all 5 fingers) and tell you I do not want to hear it. SERIOUSLY, who the fuck does that and why? SHUT THE FUCK UP about it, PLEASE!!
Anyway, I am in a place now where a LOT scares me and I am listening to every signal my body is giving me and taking things very slowly.
Some people aren’t happy about that but, again, I am giving ZERO fucks about what someone else thinks. It’s real, I was REALLY cut on and I am in recovery and taking it one day at a time. Trust me when I say I WISH I was faking this all along because I do not wish this on my worst enemy!!
Everyone heals differently and every little thing I FEEL scares the shit out of me now. I’ll be talking more about all the feels and how my recovery is going in this episode.
So many times we look at our health and weight loss journey and get over whelmed because we look at how far we have to go instead of celebrating how far we’ve actually already come.
It is truly all about the mindset and the way you look at it. I have my clients break their goals down because I know that sometimes they can seem like they are hard to reach if we look at them long-term.
Every goal you set it ATTAINABLE, you just have to have the right plan and mindset to get there.
One thing I’ve stopped doing is focusing on how far I have to go. Instead, I’m praising myself for how far I’ve come. I’m bringing that, and more to this episode.
A little bit or raw honesty here…since I’ve been doing this often.
When I found out I had to have back surgery, a part of me was TERRIFIED. I had worked so hard on my workouts and strength training to get to where I was at. I feel I was in the best shape inside and out that I had ever been in and I felt so kick ass about my workouts.
For a bit, I thought there was no way I could ever do it again. But then that negativity left me. I made a promise to myself that I would do everything in my power to get back to that, EVEN if it looked a littel diffeenton all angles.
Let me tell you, It’s hard ,there are days I long for those workouts BUT I know I am not quite there yet and it will be a while before I do get there. Looking at it from one agle I see how damn far I will have to go BUT, when I take that angle and switch it up, I look forward to the challenge knowing full well I’m gonna love to hate it and hate to love it but I WILL get there. AND when I do get there, I WILL keep going!!
See, there is no start stop for me. There is no start stop for my health either.
Here is your sign that you CAN do it, and that it IS WORTH IT. I see you,, freaking out, wondering how you can pull it off. Feeling tired, or feeling DONE.
But keep going and I promise you will be so glad you did..You CAN do hard things!!
Is there a secret to healing your metabolism? Is it really even broken?
It seems we see more and more out there about WHAT can speed up your metabolism and help you lose weight. There are magic pills, potions and shakes out there promising to help speed up your metabolism…BUT do we really need that?
In this episode I’m going to give you a few simple and easy tips to heal your metabolism and keep it fired up. Let me just first say, you are not broken and neither is your metabolism.
I get it. You may feel like it’s harder and harder to keep off gaining extra weight, even when you’re exercising and eating the same?
Yaknow they say as you get older, your metabolism starts to slow down. Plenty of food and nutrition companies claim to boost metabolism like it’s as simple as flipping a switch. While it might not be that easy, you can still improve your metabolism at any age.
So what the heck is your metabolism and what is its job?
Simply put, metabolism is your body turning food into energy. It’s how many calories you burn each day. Having a fast metabolism is commonly thought of as the ability to overeat without gaining weight, whereas a slow metabolism is the opposite; gaining weight without overeating. But, let’s not over complicate it.
These 5 habits to get a healthier metabolism are way easier than you have been lead to believe. It really is as simple as:
Building muscle
Getting moving
Eating some fiber
Geting some ZZZ’s
EATING!!
Let’s dive into these habits real quick…
I have to admit, I’ve never been a fan of my C-Section scars. I don’t wear a 2 piece bathing suit unless it has full coverage of my scars and stretch marks. Can you say body image issues? Yep!! They are there BUT they have been there even before I had these scars.
Let’s talk about the scars though since it’s awareness month. I’ve been ashamed of them, not what they brought me BUT the looks of them have disgusted me for years…BUT I’m working on letting that go. No one needs to see them because I think they’re ugly and look bad.
Is that a me issue? I believe it is. Shit, my body has been CUT OPEN 3 times ( 2 vertical incisions and one bikini cut) to spew forth LIFE of another human being!! That’s pretty much a miracle in itself but put in the fact that I was cut open and then had to be a mother instantly. Not once but 3 times. That’s pretty fucking amazing.
I remember my uncle saying…I have no idea how the hell you walked after that. ( after he watched a live c-section) They get you up and about within 24 hours of this major surgery. Yet we think getting back to our pre-baby body is the most amazing thing our bodies can do. Funny, I will NEVER be back to the pre-baby body because I have scars and stretch marks galore…AND I think what my body went through is the most amazing thing MY body has and will ever do!
Man, I have worn those scars as shame for YEARS instead of being proud of what they symbolize!! It’s time we actually DO recognize things like this instead of trying to hide them and that’s exactly what I’m bringing you in this episode!!
P.S. I think I recorded this and tired rerecording it 2-3 times because it got a little emotional for me. The end result is unedited and straight forward ( as are most of my podcasts)
If you’re over 40 or slowly approaching that age and yuo can’t quite seem to keep the weight off, you need to listen to this.
Ever feel like what used to work for you just isn’t working anymore? You’ve tried it all and can’t seem to see sustainable weight loss results? No worries, I’ve got you covered in this podcast.
From weight loss, to weight gain, hormones, menopause and all that comes with getting up there in age, I’m bringing the truthbombs today as to why you maynot be seeing the results you’re looking for.
Well, if you’ve been following me for a bit now, you know I’ve had some medical ‘things’ going on that I have mentioned a bit here and there. Well, in this episode, I’m giving you the big update on it all and taking you along for the full journey.
As this episode is airing, I will be roughly 4 days post-op from a microdiscectomy on L-5-S1. A Lot of you know that I have had back problems for a LONG time and twice it has turned into big ass nerve pain starting from literally my ass to the bottom of my foot. Never in my life had I ever felt so much pain.
Surgery was NOT what I wasnted BUT it is what I needed. I had ehxausted all of my options and my body just wasn’t cooperating with me.
I had feared this moment would come and in my mind I knew recovering from back surgery at age 49 was probably going to be easier than recovering at 79.
Trust me whan I say ALL the feelings came out, especially over the last 5 months when it all started to go down hill. Anger, frustration, fear, anxiety, defeat, fear…did I say fear?!?! That was the one that held me back the most. And possibly pride. I didn’t want to give in to surgery, I wanted to heal without haiving to be opened up.
Well, in this podcast I give a little “pre-op” story that led me to the surgery and over the next few weeks and months, I will be taking you all on the journey of recovery. I have had many clients who have had set backs and, liek me, it IS the end of the world. It really isn’t but I was there and feeling sorry for myself and being severely pissed off because I was in a place in my fitness journey that I waskicking ass and taking names ( let me have my moment) THAT right there was a HUGE set back for me because I knew everything woul dhave to come to a dead stop and I’d be starting over AGAIN…but this time, my mindset is different and that is what I am sharing in this podcast.
I am human, just like you and I have had BIG feelings on all of this BUT I know I will make a kick ass come back and live to tell about it all.
If you're a long time follower, you know I’ve struggled on and off with body image issues and I’ve discussed the “recovery” process of it all…BUT there are times when those thoughts try to haunt you.
SO what happens when they come creeping back? I always say, its not always butterflies, rainbows and unicorns” and, it’s not.
If you’ve been listening to my most recent podcast you are aware that healthwise, I have a few things going on which I believe hav lead me to a little bit of a weight loss down fall ( yep, I said downfall)
Surprised? I mean who gets upset or has body image thoughts when they lose weight? IT doesnt matter WHAT SIZE you are, if the thoughts are there, they WILL always be there no matter what size you are. It’s what’s going on in your head that you have to work on not so much that damn number on the scale.
Well, recently these thought have been trying to creep in and I have been fighting them off. I know the old me would be flipping the fuck out with all that is going on. BUT with the mindset changes that I have gone through things are easier to work through and don’t freak me out as much as they used to.
SO let’s talk about that a bit more…shall we?
I get asked all the time, How can I tone up my Arms? Abs? Booty? Legs?
Well, I’m coming right out and letting you know that the word TONED is right up there with the new word, SNATCHED!! I’m not a fan of either because they are complete marketing words.
I’m sure you’re wondering what the heck I am even talking about. I mean they have vidoes and workouts that tell you you can “tone” these parts of your body…BUT do we even know what that really means? Do we know what actually MUST happen in order to have that “ toned “ look?
YOU CANNOT SPOT TRAIN a specific area of your body. I know the marketing out there will tell you differently and show you some sort of image that makes you believe you’ll have a snatched waist if you march in place with your arms above your head or somethe even crazier. The FACT is that your body is the one that decides how and when it oxidizes fat, not there fancy little marketing polys.
SO how in the world do you get that “look”? MUSCLE!!! Yep!
Now before you go jumping in the kool-aid, let me dive into it in this podcast and then you can decide what flavor it is.
Yep, I’m calling it out once again as you all know how I feel about this ‘wonderful” little compliment. I pretty much despise it and I’ll tell you why once again in this podcast. Trust me when I say I’ve heard it enough myself and also heard how it has affected a LOT of my clients with their struggles. YES, I said struggles.
Seems we look at that compliment at the surface level but I’m about to take you a bit deeper into how I feel about it and what it says to some of us. Don't get me wrong, compliments are great...BUT, is this the one we want to be throwing around so much?
I suppose it depends on the circumstances BUT do we always know the circumstances? Each time I have received that “compliment” in the past 2 years it has actually made me laugh because I was not in a space of trying to lose weight OR did I feel like I “looked great”. It’s actually not about a look to me anymore, it’s about a FEEL!!
Let me dive right into it real quick here and fill you in.
SO which is it? Healthy or skinny? Can you have one without the other? Do the two come hand in hand?
If you look at how society defines it, then you MUST be skinny in order to be healthy and everything else exciting that comes with life. If you know me and follow me, you know my answer is that the 2 do NOT have to come hand in hand. YOU can be healthy AND unhealthy at ANY SIZE!!
You can fight me on that but my gloves are off with all things that society promotes as healthy because quite frankly I have to say that about 90% of it is all BULLSHIT!
We focus so much on our size and the number on the scale that we are actually missing out on what TRUE health really means. No worries though, I’m going to talk about it all in this podcast so go ahead, grab a cup of coffee and sit back and relax and listen up…
y
It seems this is a new trend or one that I have been seeing more and more of out on social media…and quite frankly..it grinds my gears.
Of course, I will be talking about it in this episode. Does it really matter what I eat in a day or what anyone else eats? What one person eats in a day should not matter to you. Most of these posts and videos I am seeing are not even enough food to sustain a toddler. Social media has so much of an influence on us BUT it’s not always healthy.
I am sure sometimes there are some great recipe ideas out there and we can find something to spice up our meals BUT what another person eats in a day should have no bearing on what you eat or decide to eat. Keep in mind that I can put 5 different clients on the SAME eating plan and they will all see different results. These “What I eat in a day” posts know nothing about you nor do you know why that person is eating that way. Eating plans MUST be individualized and in my personal coaching opinion, BE REALISTIC... MANY, too many of these posts are NOT a realistic way to eat.
Let’s dive into WHAT I EAT IN A DAY!!!
In this episode, I’m diving into why we continually chase weight loss. A lot of women that come to me have struggled for years with yo-yo diets and they have tried everything, and then some, only to end up gaining back what they lost and feeling frustrated.
Sound familiar? It seems we want to go blaming ourselves and think we failed when in reality we have been chasing something that is not real. I’m not sure why we, as women, continually chase the next big thing in search of losing those last 10 pounds, again and again.
Why are we so disparity chasing weight loss and the next quick fix or whatever will get us slimmer by the wedding or big event we have coming up?
Seriously, WHY are we always chasing weight loss? LEt’s talk about that a little more in depth. Shall we?
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Oh the holidays are upon us and we’re all fearing that holiday weight gain. Seems to sneak up on us every year…BUT you can make this year different and actually avoid it altogether.
I’m about to give you a few little secrets on how you can avoid the holiday weight gain this year and each and every year after this!!
P.S. It’s not as difficult as you think it is…I promise. Oh, and it’s not a diet either!!
Take a listen and I’ll give you some tips and pointers on how you can avoid the holiday weight gain and STILL enjoy grandmas Christmas cookies!!!
I get that people would like to lose weight. There is NOTHING wrong with wanting to lose weight. BUT I ask you this, IF you are someone who wants to lose weight…WHY? WHY do you want to lose weight? WHY do you want to be thin? That answer will tell you more than you realize in a nutshell.
So many people really don’t have a concrete answer to it and they are continuously chasing the next weight loss magic product out there hoping that maybe this time, this one will work. Again….WHY do you want to be thin?
It seems that a LOT of us, myself included, have no clue as to what it is COSTING us when it comes to our overall health. When I say I have done and tried pretty much everything out there. I mean it…AND at one time, it had me VERY UNHEALTHY…But hey. I was thin so that’s all that matters..right?!?!?
THIN does NOT always equal health. Health comes in all sizes and shapes and can be attained WITHOUT being thin ( even if society tells you differently)
Let’s chat a bit more about this, shall we?
I had someone ask me what I had been up to these days and why I had been so quiet. They also asked me how my handstand was coming along. Well, things are a little slow-moving right now because I’ve had a bit of a setback…which is what I am discussing in this podcast.
I wanted to share it because a LOT of us suffer setbacks here and there in our lives. They can SUCK big time, I get it. I feel sharing this part of my story and what I have been going through may help a person or two realize that things aren’t permanent when we hit a little setback and the most important thing is that we continue moving forward…with what we have!!
So let’s get into what I’ve been up to…
In this episode, I am sharing a little more of my story with you all. If you’ve followed me, you know that I struggled with my relationship with my body, food, and exercise. Well, I’m here to tell you that there are STILL things that trigger those old feelings BUT I am better able to cope now.
It seems people think it’s all butterflies, daisies, and rainbows all the time BUT those old thoughts and feelings creep up sometimes. Knowing what to do and how to manage those feelings is where you take back that power from the “ old days” of the diet mentality.
I used to let the scale define me. I would step on it first thing in the morning and it would literally set the tone for my day. I can’t tell you how many more times I’d step on it throughout the day. Ugh, I was a slave to it. If the number went up, I was disappointed and felt like I was failing…not to mention I’d eat less that day and add a bit more time to my workout. If it went down, Oh the world was on my side that day and all was just fine and dandy.
I gave so much power to that little number and I let it dictate my life and how I felt about myself. Thankfully I have learned how to handle it and work through those unhealthy behaviors and feelings.
I went to the doctor a few weeks ago and, of course, they make ya hop right up on that scale…well, most times it is not an issue for me anymore BUT this time, a few of those old feelings came creeping back when I looked up at that number.
SO, what did I do and how did I handle it? I can say I handled it WAYYYY better than I would have a few years back. Click below to listen to the full story.
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In this episode, I’m diving into what consistency REALLY is. It seems we have been led to believe it is a 30, 60 or 90-day thing when it comes to our weight loss. Isn’t that how a lot of the diets are?
They tell you what to do, how to do it and for how long and…MAGIC…you drop the weight….UNTIL you gain it back, over and over and over again. How’s that working?
It seems we are consistent with hopping from one diet to the next and missing what we REALLY need consistency with. We’re making it harder than it is and thinking that we are the ones who are failing when it’s really these outdated programs. Matter of fact, some of them are set up to fail with a 95% failure rate. Ugh!!!
I’m about to give you 3-5 things that need consistency and are actually things you can SUSTAIN when life happens. We have what it takes we’ve just been doing it with the diet mentality in mind and things don’t work that way in the long run.
Let’s dive in. Shall we?
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It seems that weight loss is impossible for some. We’ve tried everything and nothing seems to be working. I hear this all the time so I’m about to break it down because I think there is so much we do not understand about weight loss because society and the diet world has us confused.
So, WHY do our bodies seem to fight us when it comes to weight loss? Why cant we seem to keep the weight off once it’s gone? Why are the things we used to do to lose weight no longer working? It’s your body fighting back after years of yo-yo dieting.
Did you know that roughly 90% of people who have lost weight will eventually gain it back? Now, that’s not to say that sustainable weight management is impossible. But, understanding how your body responds to weight loss efforts can help you establish realistic expectations on your journey.
So let’s talk about WHY your body is fighting back, shall we?
I’ll be discussing what has happened to our metabolism, why it’s possible it has slowed down, and how to bring it back up to normal speed. The role our hormones play in all of this and how smart our bodies actually are and why it fights back every time we try to lose weight along with tips on how to bring it all into a place where you and your body can work together to reach your goals.
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Can you be healthy at any size? I know that is somewhat controversial out there in society these days but, I’m going to talk about it because it needs to be out in the open.
I’d like you to listen to this episode with an open mind, and see if you think a bit differently at the end.
Health comes in all shapes and sizes! I said what I said. It’s not that your weight doesn’t matter BUT it doesn’t define you and it sure as hell isn’t the defining factor of your over all health. I mean really… is carrying a few extra pounds really as big a deal as everyone makes it out to be? I get it, we have an obesity “epidemic” but I think it’s being approached from the completely wrong direction and I’m about to tell you why.
So what the heck is HEALTHY AT ANY SIZE? It’s a movement that promotes acceptance and appreciation of one’s body, even if you’re considered to be overweight. It encourages overweight people to shift their focus from losing weight to other healthy habits, such as eating healthy foods and getting more exercise. Weight loss is not the be all end all to health!
You can be healthy AND unhealthy at any size…Being in a smaller, society-accepted body doesn’t mean health. I can tell you FIRST-HAND tht when I was smaller and weighed less that I was probably at the most unhealhitest time of my life…oh, but I fit the part that society wants us to think is healthy. That is why I fight this so hard to let others know that health comes in many sizes and shapes.
If you’re still wanting to fight me on this one, I encourage you to listen to this podcast and then take a few minutes to let it sink in. You may find you see things from a little different point of view.
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Why do you work out? Go ahead and really think about that for a second before you dive into this podcast. People work out for many different reasons..to lose weight, to tone up in certain places, for that wedding they have coming up, to feel stronger and empowered. So why do you work out?
I feel I used to approach working out from the wrong aspect and I’m going to be talking about that in this episode. It seemed no matter what I did, I wasn’t seeing the results I thought I should have been seeing. It wasn’t until I took a step back and asked myself WHY I was working out that I realized I was doing it for SUPERFICIAL reasons…YEP, many of us do that.
What approach do you take when you start a workout program? Is it positive or negative? Do you even know?
Let’s dive into it all real quick here. Shall we?
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When is comes to weight loss and calories, it seems the “magic” number is 1200 calories.
In this episode, I am going to break that all down for you. The diet indusrty is promoting the eat as little as possible, lose some ( water) weight, see results ( temporarily) and then gain it back and then some…only to go on another diet that does the same thing. Sounds crazy, doesn’t it? Well, it is and it’s NOT working.
SO, how many caloires should you be eating if you want to lose weight or maintain what you’ve lost. First off, in order to actually lose weight and keep it off, you MUST lose fat, not water. These quick fix, magic, bullshit low caloire diets will only get you water loss and that is NOT sustainable. Let’s break it all down and see how many caloires you actually need in a day to just survive and then we can talk the number you need for ( sustainable) weight loss.
In this episode, I’m revealing the TRUTH behind the BS of waist trainers. Seriously, what are we training our waists for? These things are HAMRFUL and they serve NO purpose at all in slimming your waist as they FALSELY promise!!
Stop “waisting” your money on them. They are actually defeating the purpose of having “abs”..did you know they WEAKEN your ad/core and pelvic core muscles?? That’s just ONE of the unhealthy things they do. Let’s talk more about the dangers of waist trainers/ trimmers.
While they may be trendy, they’re not likely to help you lose much weight around your middle. In fact, they can be dangerous and may be risky to your health.
Take a listen to this podcast to learn about what waist trainers do and whether they’re worth the risk
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How’s your relationship with food? I’m going to tell you that IF you’ve ever been on a diet, your relationship may be “complicated”with food.
I’ll be bringing that to light in this episode along with a few ways that you can imporve that relationship. You may think your relationship is just fine with food, I know I did.
A good relationship with food involves welcoming all foods in moderation, eating foods that you enjoy, not allowing food to control your life, and knowing that the foods you eat do not define your value as a person.
That was not quite my relationship with food with all the dieting I had done in the past. I was actually AFRAID of food ( Sounds crazy, I know). I would weigh, measure, track, avoid, fear, restrict, obsess and straight up just not listen to my body and the hunger cues it was giving me. THAT, is what happened in diet land and it is also not a very good relationship with food.
Let’s dive intohow to improve that and actually be albe to look at food as food and not a good or nad thing.
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I’m sure MANY of us have been on a diet or two during our lifetime.
In this episode, I am going to be breaking down the thought process I used to have about diets that so many still have and why it is such BS. Yep, I’m going there. It’s time the diet industry and all the crap they have been jamming down our throats gets exposed.
I honestly used to believe that IF I did the diet for said amount of days and lost the weight, once it was all over I could go back to normal and things would be just fine…well, I fucked around and found out that wasn’t so true. BUT for so long, I would blame myself ( because that’s what the diets want you to do). I thought I was the one who was doing it all wrong and would just go from diet to diet thinking it was me.
It was never a one-and-done because I NEEDED to lose the weight or try not to gain it back or lean out or fit into my jeans..it was ALWAYS something. Sadly, I learned to think that way because I was brainwashed by the diet mentality for more than half my damn life. I know many out there that are on this same path and it’s not a way to live I can tell you that.
I’m diving into why we just can’t seem to maintain that weight loss and why it is such a struggle. I’m going to be straight-up honest with you and give you the ONLY way to end that struggle and what to do about it all.
There IS another way!!
Yes, I said DANGEROUS…In today’s episode I am going to talk about society’s beauty standards and why the suck and afre dangerous. Take a look around on social media and look at the cray things that get attention.
Doesn’t everyone want the “perfect” figure, pouty lips and whatever else they promote that makes you socially acceptable? It seems it all comes down to appearance and whtehter or not you feel accepted in today’s society. The standards are a bit irrational and king of hard to keep up with since they are ever changing.
I’m calling bullshit on these standards and telling you that they can be down right dangerous. Not only for us women today BUT for our children and here’s why…
From body dysmorphia to eating disorders to negative emotions AND even suicide…I’ll be diving into them all and the dangers of them. Let’s chat more about that…shall we?
I also mentioned last weeks podcast about waving the white flag on the fantasy ( perfect) body. You can listen to that HERE
In this episode, I read something about waving the white flag that Donna Ashworth wrote. It hit me hard when I read it because I waited so damn long to wave that white flag. I played the diet game for far too long hoping I would one day get that dream body of mine.
I spent way too many years hating, shaming and trying to make my body something it may have never became…Because society pushes these beauty standards and YES, I fell prey to them along with the diet mentality.
There are so many women out there that are going through or have gone through what I just explained so I had to put them out there so you know you are not alone.
Body acceptance can be difficult and I get that. We have to realize that we only have one body and even if we are working on it ( making it stronger from the inside out) we have now, is 100% worthy of love, kindness and acceptance without changing a single thing. It’s time to stop the war with ourselves!
Breaking free of the diet mentality and societal expectations that you need to be thin to be happy is total FREEDOM!!
As a parent, you are one of the most influential role models in your child’s life and can have a positive impact on your child’s body image.
What kind of example are you seeing? Is it a negative one or a positive one?
In this episode, I’m coming out with a few tips on how we can set a POSITIVE example for our kids when it comes to body image and weight. With all that is out there in society and social media, our kids are starting to have issues younger and younger and it's time we as parents step in.
Parents can encourage their children to feel good about themselves and their bodies by showing them how it’s done and leading by example, so let's talk about how you can set a good example.
I also mentioned a few statistics in this episode and how I recorded a podcast about it so I am attaching that podcast here in the notes. You can listen to it HERE
Let’s face it, there are new fitness fads and trends popping up every day. It can feel impossible to figure out if any are truly beneficial for your health, and which fads are nothing more than a waste of time and MONEY.
In this episode, I’m going to be talking about 5 fads that aren't worth your valuable time or cash, and they can even do more harm to your body than good… can I just say that there are WAY more than just 5.
Diet pills, magic shakes, waist trainers, cutting certain foods completely to juice cleanses and detoxes…a LOT of these may be doing us more harm than good.
This is a link to the episode I mentioned in this podcast. Dying to be Thin
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Let’s talk DIETS for women over 40 in this episode. They say 40 is the new 30, thanks to healthier habits…BUT why are so many of us STILL struggling with weight loss?
What is the BEST diet for women over 40? Is there one? I mean,there’s so much info out there and so many diets that you see on the daily so you’d think a few of them would be good for us women in our 40’s…RIGHT??
Can you guess what my answer is? Let me just start by saying that your 40s are not the time to try fad diets for quick weight loss. You need a clear plan for long-term health, well-being, weight loss, and weight maintenance.
Both your nutritional needs (food and water) and your metabolism (how fast your body converts food to energy) change as you age. So what worked for you in your 20’s and 30’s may not work for you now and IT’S NOT YOUR FAULT.
So let’s dive into what the “best diet” is for women in their 40’s.
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In this episode, I’m about to go with another unpopular opinion because I’m just not understanding the big attraction with Ozempic. I have a LOT of questions. I know a few people who are using Ozempic to help with type 2 diabetes and I get that.
I’m a little confused about the big attraction to it for weight loss. If you know me, you know I have questions and of course, I’ll be addressing them in this episode. These questions are some that you may even have and/or IF you are contemplating or even using Ozempic for weight loss, you may want to ask your doctor these questions.
If you’ve followed me for an amount of time, you know how I feel about weight loss products. I’m not a huge fan at all. What I am a fan of is LEARNING about our bodies and actually knowing what they need on an individual level. You can eat all the kale, try all the diets, and diet pills and injections BUT, if you don’t dive deep and look at the big picture of WHY you struggle with weight loss, you may never see sustainable results.
I also love how the advertisement even has a catchy little tune so you sing it all day and won’t forget about it.
I’m just curious IF it is doing more harm than good for the long haul. So let’s dive in.
Keeping your metabolism primed and working at its best is crucial for losing weight and keeping it off.
However, some of the things we are doing from day to day may actually be slowing down our metabolism.
On a regular basis, these habits could make it hard to lose weight — and even make you more prone to gain weight in the future.
In this episode, I’m going to be talking about 6 lifestyle mistakes that may be slowing down our metabolism.
From making sure we are eating enough to adding a little strength training to our workouts I’m dropping it all right here in this episode.
Bottom line, making a few small little changes and incorporating these tips into your routine can help your metabolism
Having a well-primed metabolism can help you lose weight and keep it off, if that is your goal, while also giving you more energy.
Let’s talk about this…shall we??
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In this episode, I’m going to be letting you in on a little secret of the NUMBER ONE habit you need to break in order to see sustainable weight loss.
Of course there are many habits that can help you lose weight, like eating more vegetables, getting adequate protein, keeping a food journal and moving your body more.
BUT, there are also some habits that can keep you from seeing the scale move—eating mindlessly, turning to food when you're stressed and drinking your calories to name a few.
There is ONE HABIT that is deeply ingrained for may of us who have been lifelong dieters, and while most people think it is helping, it actually could be the reason you aren't seeing lasting results.
This habit is actually slowing down your metabolism and causing us to GAIN weight in the long run…even though the diet industry is jamming it down our throats that it is the be all, end all to weight loss.
So what IS the number one habit you should break?? Let’s chat about that. Shall we??
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In this episode, I’m going to be revealing the reasons WHY what we’ve been told about weight loss is WRONG…It’s time we start rethinking weight loss and looking at it from a whole new perspective.
The things we’ve been told about weight loss are pretty much bullshit and I’m going to fill you in on the top 5 reasons.
I believe in taking a balanced approach to health and wellness and I do NOT believe these myths are promoting any balance at all. It’s time to say goodbye to the quick fixes, weight loss trends, and restrictive mindsets.
Having goals are great and all BUT they MUST be realistic and they have to be something you can sustain for the long haul and in the diet world, that’s not REALISTIC…
SO, let's debunk these myths…shall we??
In this episode, I’m about to tear apart a few of the “fancy” fitness and nutrition trends that NEED TO GO!!! I know, this might ruffle some feathers but I’m totally okay with that.
There is so much out there these days and all the trendy programs can actually be a little on the UNHEALTHY side and I just feel that needs to be out there in the open so people can understand FULLY and then make their choices based on that and not on the fact that “everyone” is out there doing it.
I know I know…you saw some awesome results from some of these I am about to talk about. I’m not discrediting your hard work at all. If it works for you, keep doing what you’re doing.
Most of these “Trends” are not sustainable and you will not see LONG TERM results. Sure, you’ll initially see results but they more than likely will NOT stick and each time you will find it harder and harder to maintain and I’ll be telling you exactly WHY in this podcast.
I discussed a bit about before and after photos as I am not a huge fan of those either and here’s why
Are you Sabotaging Your Results with Before and After Pictures?
Summer is just around the corner and we’re all “gearing up for summer” and trying to get rid of our winter bodies!!
Oh, if you know me, you know I’m going to be bringing some light to this situation in this podcast. This “summer Body” is such toxic BS and it’s doing more harm than good…unless you’re the diet industry!!
These summer bodies, beach bodies, or whatever they are calling it these days have a huge toll on our mental health. SURRREE, skinny is healthy…IS IT?? I mean who doesn’t want to be able to show off their 5 pack and tight booty in their new bikini at the beach and pool parties???
Isn’t that what’s getting all the attention these days? …as a LOT of us look at our body with disgust thinking IF ONLY we could lose that winter weight, then summer would be awesome!!!
This type of thinking has a toll on our mental health. Besides making us unhappy with our own bodies and distressed because of what others might think of us, it can cause some of us to dive into eating disorders, anxiety, and depression. This diet culture is conveying the wrong message, yet so many are buying into it.
Just take a look at social media and everything that’s out there promoting it. Some of it, if not ALL of it can be VERY unhealthy. Oh, come on…” how in the world can this be unhealthy”?
Oh, don’t worry, I’m about to talk about all of it.
It's time we change this toxic narrative and start to appreciate our bodies for what they do for us. We are so much more than a number on the scale or a size!!
I’m about to reveal a few more hidden truths in this next episode…
There are a lot of hidden truths the fitness industry won’t tell you and a lot of these truths are useful information that could make a difference in someone’s fitness journey by saving them time and money.
With this in mind, I want to highlight aspects of the fitness industry that people should keep in mind in order not to get disillusioned along their journey or make mistakes that could be easily avoided by having just a little bit more insight.
Go ahead and ask me how I know…I’ve been there, done that and promoted it…Remember, I have been in the industry for quite some time now and if you know me, you know I lay it out there and reveal the BS!! It’s time we all know the truth!!
From the false promises, manipulation, bad advice from “fitness coaches”, fast results, and the advice from all the “experts” out there on social media…I’ll be talking about it all.
I get that it can be frustrating when it comes to weight loss struggles. I’ve had a few clients who have used diet pills in the past only to end up having even more struggles.
In this episode, I’m going to be talking about a few of the dangers of diet pills and how they can affect your overall health. I get it, we feel that if we are overweight, we are risking our health…BUT do we really even know the cost these diet pills are putting on our health? Which is the lesser of 2 evils? If you know me, you may already know the answer. If not, don’t worry, I’ll be sure to bring it all into the light in this podcast.
For individuals with a strong desire to lose or maintain their weight, diet pills may seem like a magical solution. The manufacturers of these products make fancy promises about the “magic” these drugs can do, but most of these claims are not backed up by clinical research.
In fact, these drugs that promise to help you shed pounds or burn fat may hold hidden dangers to your health. In spite of the risks of using diet supplements, the demand for these products continues to rise, especially among individuals with eating disorders.
I’m just going to throw a few of the dangers out there real quick such as addiction, increased risk for heart attacks and strokes, ineffectiveness, along with multiple different side effects…not to mention the lack of sustainability. It may look tempting, especially if you’ve been battling that scale for more than half your life...BUT, before you go popping that pill, I want you to listen to this podcast before you make ANY decision.
Let’s dive in…shall we?
So many times, we step on the scale and we’re either doing the happy dance because it’s down a few pounds OR we are ticked as all get out because the numbers have gone up a bit. Are ya feeling me here?
In this episode, I’ll be filling you on on a few of the reasons the scale fluctuates ON A DAILY BASIS…it’s really nothing to get all worked up about. If you are anything like I used to be, it would literally set the tone for the day.
Before we get started, let me just fill you in on a little secret…the scale doesn’t define you nor does it really give a straight answer on your overall health.
I get it, the scale causes a LOT of anxiety for some people…it used to drive me crazy whenever I stepped on it. Over time, I developed a healthier relationship with it…I know many of us need to improve our relationship with the scale so I hope this podcast helps.
The beginning of a good relationship with the scale starts with understanding your weight will fluctuate! This is a science!! Not a moral debate on self-worth! Many factors contribute to weight spikes that have nothing to do with fat gain!
Your weight can fluctuate based on this such as, how much water you’ve been drinking, how much sodium you are eating, whether or not you have taken a POOP lately ( yep, I went there), stress, and hormonal changes in your body…NOT ONE OF THEM has a thing to do with FAT gain so don’t sweat it. Let’s talk a bit more about all of this…shall we?
I hear it all the time...I just don’t seem to be building any muscle or losing fat and I’ve been working out for a while now. Sound familiar?
In this episode, I’m going to be revealing 5 reasons why you’re not losing fat and building muscle.
If you're exercising on a regular basis, it's easy to get frustrated when you're not seeing the results you're working so hard to achieve. Yet before you get down on yourself or, worse, start to think that your working out isn’t quite working out, hear me out. You may just need to make a few simple tweaks to your routine to start building muscle and melting fat.
I get it… You’ve been working out, and eating what you think is right, but you’re just not gaining the muscle that you thought you would or losing the fat. It sucks! Doesn’t it?
Sure, you could lift weights until you’re blue in the face, day in and day out, following the best exercise and nutrition plan out there to a tee, but without an adequate amount of nutrients, you’re not going to get where you want to go. Ohhhh could that be one of the 5 reasons??
From getting enough rest to eating enough and being consistent with your workouts, I’m giving you the low down on it all.
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In this episode, I’m bringing out a little more of my story.
I never know IF and when I should open up the book and start a new chapter BUT I’ve been having a LOT of conversations with a lot of women lately and it seems they have gone through a LOT of what I have gone through. I KNOW we’re not the only ones so, in an effort to let you ladies out there who may have gone through or BE going through any of this…I want to share it to let you know you are NOT alone!!
I have done MANY crazy things to try to lose weight and make my body OR parts of my body smaller and I feel like with each new attempt ( and failure) I got further and further away from being healthy. Funny thing though, the compliments just kept coming as I was “leaning out” or “toning up”.
Not only did the compliments keep coming, I still hated what I saw in the mirror, feared food, feared gaining any weight back, and feared any kind of gathering that would have “bad” food to tempt me. How’s that for healthy??
When I say I’ve tried it all, I pretty much HAVE TRIED IT ALL and didn’t even give my over health one single thought as long as I was getting smaller…UNTIL IT ALL BACKFIRED on me.
From meal replacement shakes, diuretics, magic pills, cleanses, and potions to working out EXTRA HARD I have been there and done that and I’m about to share it all with you…
Have ya ever felt like no matter what you try for weight loss, you’re always failing or falling off the wagon??
Well, in this episode, I’m going to reveal that it’s NOT you, it’s these damn diet programs. YOU are not failing and there is nothing wrong with you if you are struggling with all the diets you are trying.
We think we are failing because of the BS rules of the program which most are unrealistic to begin with…don’t worry, they have a different program for you that will “work”! All they really want is a repeat customer!!
Let’s talk statistics for just a second here.
Diets have a 95 % failure rate
97 percent of dieters regain everything they lost and then some within three years. ( and when ya gain it back everyone blames themselves not the bull shit diet of rigid rules and restrictions for being so unrealistic)
With each new fucked up quick fix or magic diet that everyone is doing..it messes us up mentally more than we realize.
Perfection, competition, comparison, fear, restriction, unsustainable, unrealistic
What we’re not dealing with is the UNDERNEATH part of it all.
WHY are we struggling? WHY do we constantly feel like we need to be chasing a diet? Getting leaner? Avoiding certain foods to the point where we fear them? Taking the measurements and daily pictures…trying to keep up with the daily workouts only to end up feeling like WE have failed when LIFE HAPPENS!!
Ya know, life is going to continue happening and these diets don’t give a rats ass if you have a wedding in the middle of your 75-day program or 21-day “colon” cleanse..you just keep your eyes on the prize and miss out because you want that before and after photo!!
Is it willpower? Dedication? Do we not want it bad enough?
NOPE!!!
We really just have no idea WHY anymore. We continue to chase that number on the scale or that smaller size pants. We try to follow the plan the best we can and shit happens and we “fall off the wagon”.
Well, it’s time to tell the diets to fuck off and burn the wagon. Let’s work on coming from a place of self-love and self-care, not hatred or guilt.
THIS is what I’m talking about in this episode!!
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FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
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In this episode, I’m going to be talking about 5 signs you may be working out for the wrong reasons. I’ll share a little bit of my story and how I used to work out for these EXACT reasons.
I get it, when it comes to working out we all have our reasons or goals…BUT are they helping or hurting you? The way I used to look at was hurting me believe it or not….EVEN when I was standing up in front of that class leading the exercises.
I often ask my clients what their goals are and why they work out and the answers are all pretty much the same.
“To be healthier”
“To tone up”
“To Lose weight”
“ To feel better in my skin”
If you’ve ever had a chat with me you know I have you dive deeper on those answers to find out the REAL reason behind working out.
While there is nothing wrong with those answers, it makes sense to examine your reasons for wanting to create change. What’s your true motivation? Does it come from a place of lack — or is your desire to push yourself coming from a place of self-care/love/discovery?
The difference is huge. Let’s chat more about that along with the 5 signs you may be working out for the wrong reasons…Shall we?
Join our new VIRTUAL/LIVE Workout Membership http://bit.ly/3FvqkwU
Let’s connect:
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Get your FREE copy of the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
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Check out my website @ https://www.melaniesobo.com/
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Is there REALLY a shitty way to lose weight?
YES! It’s called PRETTY MUCH EVERY DIET OUT THERE THAT WE’VE ALL TRIED A TIME OR TWO!
I’m guilty of doing it OVER AND OVER again for more than half my life and each time I’d expect different results…ya know something that was sustainable and would “fix” all my weight and body image issues.
I’m about to talk about these 7 common shittiest ways ( we’ve all tried) to lose weight and how they have done nothing but sabotage our efforts and results.
From setting unrealistic goals to fad diets to working out WAYYY too much as a punishment, I’m bringing it today in this podcast.
I struggled more than half my life with body image issues thinking that if ONLY I were “Skinner” I’d be more accepted and life would be grand.
Well, in this episode I’m talking about how I FINALLY learned the difference between skinny and healthy…They are NOT one and the same!!
Skinny doesn’t always mean healthy. In fact, it could mean just the opposite and I’m going to share with you exactly WHY!
There’s a difference between being fit and being skinny, and there's a fine line between healthy eating and disordered eating.
At times, my quest to be “healthier” consumed me. I became completely obsessed with the size of my body and what I put in my mouth ( I'd say that's pretty healthy!??!!)
It was literally an emotional roller coaster; my highs (losing two pounds in a week) and my lows (“ruining” my day by eating one cookie) sent me dangerously close to moments of self-loathing, body shaming, undereating and extreme exercising.
The skinnier me was more fucked up mentally when it came to my size and what I ate.
The skinnier me had high cholesterol. ( IN MY EARLY 20s...pretty healthy right there!!)
The skinnier me obsessed over food and would overexercise and undereat.
The skinnier me was ALWAYS looking for the next quick fix to make myself SMALLER!
The skinnier me was UNHEALTHY!!! Physically, mentally and emotionally.
I don't know about you but THAT is NOT healthy...NONE OF IT!! Yes, society tells us skinny is healthy!! Well, ya know what I have to say about that? FUCK SOCIETY!!
It took me more than half of my life with these struggles and many more! I always thought I was doing it right...ya know, because "Everyone else was doing it"
Through my own experiences along with furthering my education in health and wellness, I have learned that SKINNY most definitely does not always equal healthy. YOU can be healthy at any size...yep, I said what I said there!!
I am sure as hell, not that skinny little "healthy" person I was back then...BUT I am HEALTHY!!
I am happier, healthier, and more confident than I ever could have imagined; though that isn’t to say I haven’t been a bit damaged along the way. It's been a healing experience for sure and it is what I help other women do with my coaching now.
You get to define TRUE health and for me, I FINALLY figured out that it starts from the inside out!!
In this episode, I’m diving a little deeper into another chapter of my story. I’m talking about ALL the positive things that happened when I stopped dieting.
I cannot tell you the amount of STRESS and crazy that came with the constant dieting and thoughts of losing weight. It took up a LOT of my time and pretty much sucked the life out of me.
From struggling relationships to fear of food, slowed metabolism, stress, cravings, and nighttime binges it was the life I lived all while trying to fit into what society said was “healthy”. All while thinking it was “normal”...Needless to say, it was NOT healthy for me, which I reveal in this podcast.
So much has changed, for the BETTER since I quit dieting and I tell all in this episode. Would you believe that there have been so MANY POSITIVE changes since I quit obsessing over food and going on ( and off) diets???
As always, the truth bombs and F-Bombs are flying..you have been warned.
In this episode, I’m going to be talking about 5 myths about calories that could be preventing you from losing weight.
Can I just say that IF it were as “Easy” as calories in/calories out we’d all be at our ideal weight and NO ONE would EVER need to go on a diet again!!
If you’ve been trying to lose weight and are anything like I used to be when it comes to what you put in your mouth, you're probably overwhelmed with calories — from checking food labels for them to counting them to figuring out how many you need to stick to in order to see the numbers on the scale budge. How bad of a life suck is that??
I get it, the weight-loss concept of burning more calories than you take in each day sounds simple enough, but calories are still fairly misunderstood by the average person. There is so much information and MISinformation out there how can we know what is REALLY true??
Let’s talk about these myths. Shall we?
- MYTH 1: A Calorie is a Calorie: A 50-calorie apple breaks down the same way in the body as a 50-calorie of OREO’S, right? Not exactly.
- Myth 2: You Burn Most of Your Calories During Exercise: Exercise pretty much accounts for 5% of your calorie burn.
- Myth 3: Some Foods Have Negative Calories: EVERY food has some calorie value
- Myth 4: Burning 3500 Calories Makes You Lose a Pound of Fat: There are MANY other factors that help determine how one loses fat.
- Myth 5: Counting calories is The BEST Way to Lose Weight: I can slightly agree calorie counting can be an effective way to lose weight. But it's not the only way…nor is it the BEST way.
While this may be a tried and “true” approach that so many have been using for years with each diet they go on what matters more is that you take an individualized approach to weight loss and consider your needs and what will work best for you.
I also Referenced 2 previous podcasts that you can check out here:
How I Overcame Body Dysmorphia and Disordered Eating
Dying to Be Thin
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In this episode, I'm going to be sharing my story of how I overcame body dysmorphia and disordered eating
Sweet Lord Jesus, you’re a Health and Nutrition Coach, you should have your shit together and KNOW all the things about healthy eating, body image, and exercise…
Shouldn’t you??
Umm, I am as human as they come and I can tell you that I have STRUGGLED more than some may know and I hid it all so well for so many years…
...it was when I actually entered the fitness world that I realize how fucked up things were out there. I got to a point where I KNEW something had to change AND I needed not only to work on what I was struggling with BUT to share it with others because I kept seeing the same struggles with my clients.
I got to a point where I refused to promote the bullshit anymore because it was fucking me up more than I had ever thought it could.
So please, allow me to share the trial and tribulations of my journey with you...It’s my GOAL to share the REAL, IMPERFECT, TRANSPARENT struggles that I have gone through to let women who struggle just as I did know they are not alone and there is another way.
In this episode, I’m going to be talking about calorie counting and the actual DANGERS it can do to your overall health. I know, I know, calories in/calories out and calorie deficit is the ONLY way to lose weight…BUT there are a lot of unknown factors in those statements and it is NOT always the way to go.
So many of these calorie counters are NOT accurate...yep, I said it. NOT ACCURATE!! Not to mention the nutrition labels and the margin of error there. SO do we REALLY know the numbers when it comes to counting??
I get it, it’s a ballpark figure and maybe you are seeing results BUT there is so much more behind that counting and the numbers that we sometimes fail to realize what it can do to our overall health. I didn’t see it in the beginning but I’m so glad I saw through the BS of it all.
And of course, I’m going to fill you in on all of that in this podcast.
HAPPY NEW YEAR…It’s all about the New year, new me…Isn’t it?
Is your new year's resolution to improve your health and lose weight?
In this episode, I’ll be diving into why we struggle so much at keeping these resolutions and what you can do to make them actually STICK AND SEE LASTING RESULTS!!!
Perhaps you’d like to make some helpful changes for your health and well-being, but you want to do it without the rigidity, futility, overwhelm, or joylessness that comes along with dieting? You’d like to actually STICK with it this time around and not “fall off the wagon” and feel like a failure.
WHY do we do this to ourselves EVERY New Year? I’m about to tell you why along with the 5 reasons WHY we find these resolutions don’t stick.
These 5 reasons are very common and easy to “fix”..don’t worry, I’ve got your back.
We seem to jump from one diet to the next, hoping our waist will get smaller and the number on the scale will go down…BUT at WHAT COST???
I NEVER once thought about the cost “back in the day” BUT…
In this episode, I’m going to be talking about the COST and the LONG-TERM effects that no one talks about when it comes to dieting. I would hop from one diet to the next hoping that MAYBE this one would be THE ONE only to end up pissed off, disappointed, and feeling like a failure because THEY DIDN’T WORK!!
TRUTH BOMB…DIETS SUCK AND THEY DON’T WORK!!! Took me half of my life to figure it out and to realize that I WAS indeed suffering these long-term effects but just ignored them.
Effects such as:
- Decreased Metabolism
- Loss of Muscle Mass
- Food Obsession
- Disordered Eating
- Guilt, Shame, and Anxiety when the diet DOESN’T WORK ( even if it worked last time)
- Negative self-talk
- Bingeing or Overeating
- Rebound Weight Gain
YEP, all of the above, and then some, happened to me yet I never saw it or realized what it was doing to my health.
I have weekly discussions with clients about different diets or “lifestyle programs” they have been told to go on. Many don’t consider the long-term damage that is done from even just 6 months-1 year of dieting.
This is what is promoted in the diet land where you’ll be your best self and healthy…THIS is NOT health! In fact, it’s quite the opposite if you ask me AND I LIVED IT!! Such a bunch of fuclery if I do say so myself!!
If you want to become your healthiest self, we must start at the ROOT cause, and trust me, it’s about so much more than the scale girlfriend The good news? You DO NOT have to diet in order to be healthy or feel your best self.
I’m curious - what damage has dieting done for you??
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In this episode, I’m getting up close and personal about my TRUE journey through weight loss and health and how it has led me to where I am today and how I work with my clients.
Truth be told, I promoted and stood behind the diet industry and everything it stood for…UNTIL I found myself in the MOST UNHEALTHY place I had ever been as far as my relationship with food, exercise, and my body. Talk about the “HEALTH” industry..oh don’t worry, I will.
I share this story to help those who have had similar struggles as I have had for the majority of their lives. The struggle is REAL and I have been there, and done that and now I share it with you in hopes that it may help ANYONE out there who has gone down or is currently on this path. There is ALWAYS another way. I promise you that.
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FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
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Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
Does losing weight REALLY help you feel more confident??
Let’s talk about that. Shall we?
I’m diving into the REAL TRUTH in this episode.
I hear all the time, from the women who come to me, that they’d like to lose weight to FEEL more confident, have more energy and be happier….BUT is weight loss what you need in order to FEEL that way?
Seems the diet industry pushes that and has us believing that ALL of our wildest dreams will come true once we lose weight with their program ( ok, maybe I exaggerated a bit there BUT come on)
Honestly, I love those answers. They are powerful.
What women are saying (and what you’re likely saying, too) is that reaching your ideal weight, letting go of extreme dieting tactics, and getting more energy would transform your life.
That’s no small thing.
BUT WAIT…there’s more…When I ask what has held them back from achieving these goals theri top answers, ironically are..
Lack of confidence
Lose/lack my motivation
Lack of feeling happy/energy/good about myself.
The REASONS have become the EXCUSES as to WHY they aren’t seeing the results they deserve…THIS is TOTALLY normal and I hear it all the time.
SO, how do we break the cycle?
If we are constantly using our REASONS/EXCUSES as one and the same we’ll be forever caught in this perpetual vicious cycle.
WE MUST INTERRUPT THIS PATTERN and get off the yo-yo diet rollercoaster!!!
This podcast could be your ticket off this crazy yo-yo diet cycle
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In this episode, I’ll be diving into HOW does work AND FAIL for the same reasons. I know, you’ve lost weight on such and such diet…BUT are you someone who has done that OVER and OVER again throughout your whole life?
If you are, then you may want to listen up and hear what I have to say before you decide to hop on the new diet bandwagon that “everyone is doing”.
I’ve always said, diets work UNTIL THEY DON’T..and I’m about to talk about that in this podcast.
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Worried about the “ holiday weight gain” you’re hearing all about??
I got your back, no worries!!
In this episode, I’m giving you a few SIMPLE tips on how you can avoid the holiday weight gain this year. It may just be easier than you think.
I know this time of year we’re hearing all about the good/bad of all the holiday gatherings and fearing the foods we may be tempted to eat and then…Oh, my..do I dare say it…WE COULD GAIN 20 FUCKING POUNDS!! Yep, that’s the word on the street.
All these holiday parties got ya thinking you are going to gain weight and you’re so scared that will happen that you can’t even enjoy the day itself!!
What if I told you there were 3-4 SIMPLE things you could do to avoid weight gain this holiday season? You don’t have to believe me, I know…I’m not a 72 BILLION dollar industry that is trying to scare the shit out of you with the fear of gaining weight…BUT ya may just want to listen to this episode and see what ya think.
You deserve to ENJOY the holidays this year without the fear of weight gain and I’m filling you in on how you can do so!!
In this episode, I’ll be talking about why the scale may be fluctuating on a daily basis and whether or not you are losing FAT or WATER…this is important in order for you to see sustainable results.
Some reasons the scale may be fluctuation are:
Factors like sodium and carbohydrate intake, exercise, food intake, bowel patterns, a person's menstrual cycle, medications, and alcohol can all contribute to daily swings in the number on the scale.
Most importantly would be WATER RETENTION and I am going to be going into a few reasons you may be retaining…you might want to know this if you are someone who sees a daily fluctuation.
Here are some common reasons that we experience water retention, other than eating a salty meal:
- The menstrual cycle
- Birth control
- Elevated stress, which could be caused by:
- Lack of sleep
- Emotional stress
- Trauma
- Exercising (fluid retention in the muscles to help protect and heal micro-tears in the muscle tissue after exercise)
- Over-exercising
- A caloric deficit
I go into detail on the hows and whys of all of these so be sure to listen...there is NOTHING wrong with seeing the scale fluctuate a few pounds here and there.
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
FREE STUFF!!
Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
In this episode, I’ll be talking about why the scale may be fluctuating on a daily basis and whether or not you are losing FAT or WATER…this is important in order for you to see sustainable results.
Some reasons the scale may be fluctuation are:
Factors like sodium and carbohydrate intake, exercise, food intake, bowel patterns, a person's menstrual cycle, medications, and alcohol can all contribute to daily swings in the number on the scale.
Most importantly would be WATER RETENTION and I am going to be going into a few reasons you may be retaining…you might want to know this if you are someone who sees a daily fluctuation.
Here are some common reasons that we experience water retention, other than eating a salty meal:
- The menstrual cycle
- Birth control
- Elevated stress, which could be caused by:
- Lack of sleep
- Emotional stress
- Trauma
- Exercising (fluid retention in the muscles to help protect and heal micro-tears in the muscle tissue after exercise)
- Over-exercising
- A caloric deficit
I go into detail on the hows and whys of all of these so be sure to listen...there is NOTHING wrong with seeing the scale fluctuate a few pounds here and there.
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
FREE STUFF!!
Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
If you have followed me even for a millisecond, you know how I feel about before and after photos when it comes to weight loss.
I get the whole, “ I use it to keep track” BUT AT WHAT COST??
In this episode, I’m about to tell you what it cost me and many of my clients. NO ONE, I mean NO ONE tells you what goes on in the AFTER, AFTER part of it all. No worries, I’ve got that covered.
No one talks about how we LOVE the compliments and then FEAR gaining a single pound back..I’m about to fill you in on a little bit ofmy story right there along with a few thatmy clientshave shared with me. You’ll soon find out WHY the compliments may not be what they are cracked up to be!!
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
FREE STUFF!!
Get your FREE copy of the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
If you have followed me even for a millisecond, you know how I feel about before and after photos when it comes to weight loss.
I get the whole, “ I use it to keep track” BUT AT WHAT COST??
In this episode, I’m about to tell you what it cost me and many of my clients. NO ONE, I mean NO ONE tells you what goes on in the AFTER, AFTER part of it all. No worries, I’ve got that covered.
No one talks about how we LOVE the compliments and then FEAR gaining a single pound back..I’m about to fill you in on a little bit ofmy story right there along with a few thatmy clientshave shared with me. You’ll soon find out WHY the compliments may not be what they are cracked up to be!!
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
FREE STUFF!!
Get your FREE copy of the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
So many of us are all about which diet we will do next and who is seeing the results we’re wanting.
Maybe you just started the “Whole 30” because you want to lose some weight.
You realize now you can’t eat sugar, bread, or drink alcohol for 30 days. You start losing your mind! “Omg, what am I gonna do?”
In this episode, I’m giving a quick rundown of WHAT’s REALLY in a DIET.
What do you have to “give up” in order to see results?
What do you do AFTER the said diet ends?
Ask yourself these questions before you go jumping to the next diet:
“Is this something I can continue doing for the long term?”
“Is this sustainable for me?”
It’s no wonder why we continue to struggle. These diets are a LIFE SUCK!!! It’s not a diet you need…sorry to break that to you but it’s the honest truth.
If you’re struggling over and over again you need to start focusing on building a lifestyle YOU can stick to.
That starts with NOT restricting certain foods and eating QUALITY foods, walking, doing strength training, getting enough sleep, hydrating, building healthy habits, eating more fruits and veggies, alleviating some stress, and being consistent and patient.
It took me a while to understand this and I now teach it to my clients and they are seeing amazing changes in their lives!!
Hope this helps!
In this episode, I get SUPER EMOTIONAL on all levels about the weight loss advice some of these doctors are giving out.
I have to come clean here and I MUST get this out there. I am shocked at the number of DOCTORS that prescribe a diet plan to their patients that is VERY UNHEALTHY, in fact, it kind of sort of encouraged disordered eating and can lead to eating disorders.
It actually makes me sad that this is even happening…and this story I am about to share, with permission from a client, was “advice” from a fricking WEIGHT LOSS CLINIC!! It breaks my heart how many women have come to me with VERY similar stories. We TRUST these doctors to have HEALTH in their best interest but I’m not seeing it with the strategies they are using to “help” their patients lose weight.
It's just another quick fix packaged differently ( I SAID WHAT I SAID). Don’t fall for it ladies.
You’ll have to excuse me because I kind of went off in this podcast and got a LITTLE emotional…so you know that means I was dropping F-Bombs left and right.
PLEASE< I beg of you, before you take the advice on weight loss from your doctor, listen to this podcast and do some research before you make any decision. While you may see some weight loss with these programs, it does NOT in one way promote TRUE health because it can lead to MANY unhealthy habits along the way.
Always ASK questions, ALWAYS know what you’re taking and ALWAYS, ALWAYS listen to your body.
These are my clients exact words and it broke my heart reading it.
“I am your poster child Melanie. I have issues with Everything. I have done all the things you speak of. Your talks resonate to my soul. I will share how I fell into another hole just last year.
Doc refers me to a weight loss center. I’m obese. (Doc supervised, good thing right) Medicine, not one but two (not a big med taker)to help appetite and metabolism, bmi check. 1000-1200 calories a day. Intermittent fasting. Carb limit.
I was diligently lifting 3x a week and walking on alternate days. I was losing a pound a week. I did lose 25 lbs in about 5 1/2 months. When I questioned 1000 calories not being enough. They said it was ok. I said. The amount I’m eating and my exercise should be more a week. I don’t think I’m eating enough. No they said you, in essence, have abused your body for so long your metabolism isn’t efficient. It will improve but they don’t know when it will kick in. Here take another pill, or an injectable. Didn’t do it.
The aha moment is after 5 months, they did another bmi again. I had only lost 4 pounds of fat. I was like WHAT? What did I lose then? Water, muscle. Muscle which I have been trying so hard to attain to help me. After I stopped, 20 lbs came flooding right back on. I struggle because I’ve always failed. Never learned my lesson. Until Now!! 60 years old. Have I caused so much damage that weight loss isn’t attainable? My body won’t do what it needs to work efficiently anymore. Lack of knowledge and a Lifetime of abuse…. Can I ever make up for that? I am making better decisions, reading labels. Doing your class. Just wanted to share. I feel defeat and embarrassment.”
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
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FREE STUFF!!
Get your FREE copy of the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
Do you REALLY know who you are working with when you start a health and weight loss program?
In today's episode, I’m going t be talking about health coaches and how some seem to be crawling out of the woodwork left and right. The problem with that is the number of UNQUALIFIED health coaches that are out there.
How do I know this? I used to be one!!! Until I knew better and educated myself better. Working with someone who is educated can make a difference in your results and whether or not they are healthy.
Ladies!! You’ll want to listen up!! We’re talking about your body…You literally get one of them.
In this episode, I am going to be talking about a common struggle that my clients come to me with. I hear all the time “I’ve tried everything and nothing seems to be working…even the things I’ve done in the past!”
Weight loss can be a tricky thing as we get older. There’s so much MIS information out there…trust me when I say that I have tried it all, and then some.
I’m about to expose a few secrets the diet industry is keeping from you when it comes to weight loss for women! The number on the scale isn’t always as simple as eating less or moving more.
The REAL truth behind weight loss struggles is often ignored and NEVER addressed in your quick-fix diets out there.
Truths such as:
STRESS from the diets and what it’s doing to your progress
Exercise duration and type ( is it doing more harm than good?)
Inflammation
Sleep Depravation
A LOT of these issues are actually caused by continually going on and off a diet…BUT the diet industry will NOT tell you that. No worries…that’s what I’m here for.
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
FREE STUFF!!
Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Follow Me on facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
In this episode, I’m bringing up a comment I saw on a post about someone who had been working out for a while. They were in conversation with someone who told them they didn’t LOOK any different from working out.
I’m about to rip into WHY you should NEVER be so ignorant to say such a thing. We never truly know why a person starts working out nor do we know what their goals are. SO, to say something as far as HOW their EXTERNAL appearance hasn’t changed is straight up ignorant BUT I understand it because society is so BLIND to the fact that there are actually people out there that work out for other reasons than to shrink the size of their body.
Some people DO work out to change their bodies on the outside…BUT so many more workouts out to FEEL different. Some work out for strength, empowerment, and endurance. Some work out to improve their mental health and of course, some do it because punching people in the face is frowned upon!!
I discuss that along with my reasons and feelings behind my workout years.
I hope to at least get the point across that is it NOT okay to say something like that to another person and WHY it’s not really okay.
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
FREE STUFF!!
Get your FREE copy of the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
In this episode, I’m bringing up a comment I saw on a post about someone who had been working out for a while. They were in conversation with someone who told them they didn’t LOOK any different from working out.
I’m about to rip into WHY you should NEVER be so ignorant to say such a thing. We never truly know why a person starts working out nor do we know what their goals are. SO, to say something as far as HOW their EXTERNAL appearance hasn’t changed is straight up ignorant BUT I understand it because society is so BLIND to the fact that there are actually people out there that work out for other reasons than to shrink the size of their body.
Some people DO work out to change their bodies on the outside…BUT so many more workouts out to FEEL different. Some work out for strength, empowerment, and endurance. Some work out to improve their mental health and of course, some do it because punching people in the face is frowned upon!!
I discuss that along with my reasons and feelings behind my workout years.
I hope to at least get the point across that is it NOT okay to say something like that to another person and WHY it’s not really okay.
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
FREE STUFF!!
Get your FREE copy of the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
In this episode, I’m about to get VOCAL (in case you haven’t heard me in the past)
See I have people attack me ALL THE TIME telling me I promote obesity because I am so against DIETS! YES, I’m against the BULLSHIT behind the diets and the UNHEALTHY shit they promote and I will not sit down about that. With that being said...I am NOT against weight loss.
So I’ll be filling you in on what the heck that means because they can CO-EXIST!!
Diet culture sucks and it had my life turned upside down as it has for many of my clients.
The quick fix diets, the ones promoted by “health coaches”, the fat burners, the magic meal replacement shakes…that’s just the tip of the iceberg.
Let’s face it, the diet industry is a flawed system ( because IF they did work, we wouldn’t always be looking for the next diet) of toxic beliefs
THIS, THIS RIGHT HERE is what I’m against!
The diet industry does the following and it makes me want to puke…BUT instead, I’ll take a stand and expose the truth behind what they are brainwashing us to believe and ACCEPT!!
The diet industry does the following and it’s time you know:
- Worships thinness and equates it to health and moral virtue, which means you can spend your whole life thinking you’re flawed or broken just because you don’t look like the impossibly thin “ideal”
- Promotes weight loss as a means of attaining higher status, which means you feel compelled to spend a massive amount of time, energy, and money trying to shrink your body, even though the research is very clear that almost no one can sustain intentional weight loss for more than a few years.
- Turns food into “GOOD and “BAD” categories, which means you’re forced to be hyper-obsessed about your eating, ashamed of your food choices, and distracted from your pleasure, your purpose, and your power;
So, YES, I am against the diet culture but that doesn’t mean I am against weight loss or that I am anti-health. Health comes in many different sizes and shapes!!
It’s important to remember that we all have different needs. There is no ONE way to be healthy and the path to health will look different for each of us.
My question for you would be: do you know what healthy looks like for YOU? Or do you feel overwhelmed and confused by all of the conflicting information out there?
Let me know in the comments – I’d love to help!
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
FREE STUFF!!
Get your FREE copy of the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Follow Me on facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
In this episode, I’m revealing 5 DIET RED FLAGS you should be aware of.
Diets have such tricky and tempting marketing tactics and they definitely play on our insecurities. Heck, some even sound too good to be true!
If that's the case…RUN!
Always ask yourself if what you’re about to do or have done has been or will be sustainable. I can guess your answer will most likely be NO!
Don’t be fooled by these...
🚩 DIET RED FLAGS 🚩
- You certainly cannot eliminate Whole Food group for the rest of your life ( unless it’s something that makes you ill)
- Exact meal plans are not a one size fits all and NOT sustainable.
- Don’t get me started on the magic shakes and miracle fat burners…not gonna work!
- Let’s stop labeling food as good and bad…this is the number one reason for guilt and shame when it comes to eating.
- Quick, fast results…
Real change takes time. Sustainable weight loss comes from fat loss and these quick fixes will only result in water weight loss.
If you’re done with quick fixes and ready to end the struggle with weight loss without going on another restrictive diet, I’m here for you. DM me and let’s chat.
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
FREE STUFF!!
Get your FREE copy of the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
When it comes to the fitness and weight loss industry, there is a TON of information and MIS information out there.
In this episode, I’m going to be discussing the TOP 4 trends out there in the fitness industry that could be causing us more harm than good. Trust me when I say I KNOW…I’ve been there, done that, promoted that, and then some. AND IF I ever tried to promote it to you, I apologize!
It really grinds my gears to hear and see these 4 things promoted left and right:
- Eating 1200 calories
- Taking supplements of magic shakes that are not needed and could cause more harm than good
- Being told calorie deficit is the ONLY way when most women are and have been undereating for way too long
- People who promote “weight loss” products just because they have used them and are now calling themselves health and fitness “influencers”
So the advice you think is helping...Is only hurting a generation of already confused women
REMEMBER: Health, weight loss, and body transformation is NOT one size fits all
It's YOU SIZE FITS YOU
If you’re struggling with where to go from here on your weight loss journey, feel free to reach out, I’d love to chat with you.
Let’s connect:
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
FREE STUFF!!
Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF
Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO
FOLLOW ME:
Be sure to subscribe to my Podcast on iTunes @ Create Your Balance
Follow Me on facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
With all the fitness trackers out there it’s hard to know what to use…
In this episode, I’ll be filling you in on what I use to track MY progress. So many people ask me how I track things and what I eat in a day so I figured I’d fill you all in on that. Because…inquiring minds want to know.
Now, if you have followed me in the past OR even listened to my podcast last week ( HERE )
So let’s get right to it and stop all the mumbo jumbo of these show notes…shall we?
FREE DOWNLOAD: The 7 Secrets The Diet Industry Is Keeping From You @ https://bit.ly/2ZXn6QF
Waiting List for Group Coaching Membership @https://bit.ly/3u8mxj0
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Do you use fitness trackers? Did you know they have a dark side?
I’ll be talking about the dark side of these apps such as My Fitness Pal…Could tracking calories and macros every day hurt more than help, or even sabotage your diet completely? You’d be surprised.
Sure, they’re great to keep track of your progress and your macros. It’s a great feeling when you get all of your rings to coles or even get a little award for kicking butt on your progress for that day…BUT…there might be potential for a negative side..Let me just say, there IS a negative side.
I’ll be talking about the downfalls that some of these trackers can have on us. I can remember being quite obsessed with the numbers myself not too long ago and it led to a VERY unhealthy relationship with food and exercise.
Here are just a few symptoms that might raise some red flags that I will be addressing:
- Body image concerns (a strong risk factor).
- Restrictive eating in an attempt to change body weight or shape.
- Low self-esteem
- Major preoccupation with body weight and shape to the point it dominates your thoughts and lives.
- Binge Eating
If you're checking off ANY of these boxes and saying, that's totally me, then you may want to analyze whether the way you're using tracking apps is helping you or contributing to hanging on to or even aggravating those symptoms. ALSO, you may want to listen to what it is doing to our CHILDREN!!!
PLEASE, I beg you to listen to this podcast, if not for you BUT for your children. You may just be surprised at what you are about to hear.
FREE DOWNLOAD: The 7 Secrets The Diet Industry Is Keeping From You @ https://bit.ly/2ZXn6QF
Waiting List for Group Coaching Membership @https://bit.ly/3u8mxj0
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
Let’s talk metabolism…In this episode, I’ll be letting you in on a few ways to tell if you are killing ( slowing down) your metabolism.
I’ll also be telling you about the 2 MOST IMPORTANT keys to a healthy metabolism ( muscle and fuel) .
These 2 go hand in hand in making sure your metabolism is well-primed…BUT over the years we’ve done some things that may be a little counterproductive to our metabolism.
No worries, I’m about to fill you in on all things metabolism...
Waiting List for Group Coaching Membership @https://bit.ly/3u8mxj0
Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh
Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340
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Check out my website @ https://www.melaniesobo.com/
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Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
“How do I lose weight fast?”
“How do I get rid of belly fat fast?”
“How do I lose the last 10 pounds?”
These are common questions I get asked and in this episode, I’m diving right into the answers.
You may not expect the answers I’m giving you but I’m laying out the truth and you NEED to know it.
Nowadays, we’re so used to instant gratification that many of us fail to realize that losing weight and keeping it off is a process, not something that can be achieved overnight.
If we were REALLY able to lose weight fast…AND KEEP IT OFF, the diet industry would go broke!!
Let’s talk about the REAL truth behind quick weight loss and how and why it may or may not work for you.
Membership waiting list: https://bit.ly/3u8mxj0
In this episode I’ll be talking about how to promote a healthy relationship with food a body with your children. I know with all the info out there in social media and TV our children are exposed to so many different avenues of body image and weight that it can be difficult to know what to do.
I feel the most important thing is to start with ourselves and the example we are setting. So…what kind of example are you setting for your children?
Many of my clients reach out to me because they have struggled, often since childhood, with disordered eating, chronic dieting, and body hatred and desperately do not want to pass that on to their child.
In this podcast I reveal a few ideas to protect your children from food and body shame..
SUCH AS:
- Enjoying meals as a family
- Not having any off limit foods ( listen with an open mind and you’ll understand where I’m coming from)
- Not categorizing food as good or bad
- Modeling balanced eating
- Refraining from associating food choices with body size
- Keeping exercise as fun and not a punishment ( it’s called HEALTHY movement for a reason)
- Not speaking about your appearance or size in a negative way.
These are just a few of the tips I discuss in this episode…keep in mind that we as parents are setting the example and we want it to be a good one so we can break this cycle once and for all.
(Losing weight quickly is impressive, it shows you are motivated and have a timed goal…ACTUALLY KEEPING THE WEIGHT Off is what is the truly impressive part shows that you’ve learned that making healthy choices is NOT just about being motivated for a specific event)
In this episode, I’m going to dive right in and let ya know what a crock this all is and what we keep doing to our bodies each time we fall for the “lose weight quickly” bit these companies put out there.
I get it, you have a special event coming up and you’re googling “how to lose weight quickly and safely by “such and such day””
Fitness plans promising fast results become pretty appealing as the warmer weather approaches. You must understand, however, that a large portion of these weight-loss regimens are risky. They’re also unreliable, especially if you’re expecting long-term results.
Your health should always be your number one priority. Any diet or routine that puts your health at unnecessary risk is not worth your time.
If you’re going on vacation in a month and want to lose 10 lbs you’re super motivated because you want to look good in vacation pics.
So you work out 6x a week, eat 1200 caloriess and lose weight. AT WHAT COST???
Great, right?
Well, that depends...
If you come home and go back to your regular lifestyle and put the 10 lbs back on, that just shows that you’re only really interested in losing the weight while you’re motivated to do so.
It doesn’t prove that you made any real changes.
So if you want to go up and down like this, losing weight before an event and then gaining it back then fine. Continue as is.
If you want to lose weight and KEEP it off, well then you’ve got to abandon the need for motivation.
There’s no reason to go jumping into a drastic – and potentially harmful – fitness regimen
It’s really just sticking to simple, healthy habits that will allow for this mindset shift.
Once you make the right choices without agonizing over your decision you’ll see the results you want and won’t have to worry about ever gaining the weight back.
No, this isn’t easy.
But acknowledging that you have to swap your old habits for new, healthy ones is the first step.
You don’t have to do them all at once. One new habit at a time…and they have to come as easy as changing your underwear or they won’t stick!
One at a time is great. Over time you won’t need motivation to work out or to make healthy eating decisions. They will be ingrained in you.
So stop relying on motivation. Build up the right habits. It will make all the difference
If you need some help and you're not sure where to start, send me a DM and we can see if I can help
I also mentioned a previous podcast where I talked about dieting's side effects. You can click HERE to listen to that episode.
Are you constantly struggling to maintain a healthy diet? You decide you want to eat healthily.
You have an idea of what to do and you start with really good intentions, only to give up and fall back into your old eating habits in a week or two.
Sound familiar?
Wondering why is it so tough for you to stick with your healthy eating plans?
In this episode, I’ll be talking about the biggest roadblock that is holding you back…MINDSET!
Yep, it’s your stinkin’ thinkin’!
If you want to transform your dietary habits and make changes last, you need to focus on getting your mind right, first!
I’ll be discussing 5 mindset shifts that you need to work on in order to make healthy eating a HABIT that sticks ( P.S. it has NOTHING to do with the latest quick fix or any kind of restrictive diet plan)
Tips and Shifts Such as:
What mindset is: a particular way of thinking about something
Why mindset matters for a healthy lifestyle and eating habits: The way you think about food and nutrition can make or break your healthy eating goals.
And of course, the 5 mindset shifts ( tips) that you need to work on in order to make healthy eating and living a habit:
- Consistency > Perfection
- Moderation NOT Restriction
- Half Full Glass ( positive attitude )
- Change Doesn’t Happen Overnight ( Be Patient)
- There’s No Such Thing as “Failure”
Ever wonder WHY you can't quite find a great pair of jeans that fit just right??? Because they kind of suck...which is what I'll be talking about in this episode... Jeans are not a one size fits all… Got thick thighs? Large calves? A small waist? JEANS WILL NOT FIT YOU. This makes shopping for jeans an absolute nightmare. Why are there so many different styles?
- Skinny jeans.
- Boyfriend jeans. ...
- Straight cut...
- Bootcut jeans. ...
- Flare jeans. ...
- Jeggings. ...
- Low rise jeans. ...
- High-waist jeans.
- Relaxed
- Boot cut
- Mom jeans
- Dad jeans
- Stretchy jeans
Just to name a few
Want to bend over? I hope you've got a belt. Riding a bike? NOT TODAY! Sitting down?? You must be in the mood to pop a button!
They leave lines in your legs, you have to keep pulling them up
I try on 7 or 8 pairs only to end up leaving empty-handed and PISSED.
Is there something WRONG with my body?
Why the hell is every pair different and why the hell does my body not fit into these jeans??
You’d think they should be made for OUR bodies and not the other way around.
Seems when they don’t fit us, we feel like shit and end up hating and shaming ourselves wondering why the hell none fit, and think we need to conform our bodies by making them smaller in some way just to FIT into their jeans…sound familiar??
..fuck the jean makers.
There is NOTHING wrong with our bodies and EVERYTHING wrong with the fit of these asshole jeans.
It’s not you, the jean cuts and sizes do NOT make sense and I don’t think there is a single woman out there who hasn’t had this complaint a time or two before.
Let me know if you're feeling me here!!
When we go on diet after diet, there is something NO ONE tells us…NOT even these diet companies.
In this episode, I am discussing a few side effects from dieting that no one talks about and some of us don’t even realize it’s happening. ALL of these fancy diets can have some long term lasting side effects and we need to be fully aware of what they are doing to us.
They can actually be causing more damage than we realize as we are just watching the number on the scale go down…BUT, it’s what’s going on INSIDE that we need to open our eyes to.
I’ve listed below a few of the negative side effects that diets are causing and I discuss each one in more detail in this podcast.
1200 calories???
- Slows your metabolism. Anything you eat your body will hold on to and store it as fat…FOOD=ENERGY and when the ENERGY ( 1200 calories) is low, your body is smart and slows itself down to keep up.
-
Low Calorie STRICT Diets lead to poor health
-
Cold, constipated, thinning hair, low energy, more sickness
Binge Eating
- You are at a high risk of binge eating. Restrictive eating OF ANY KIND, leads to binge eating. ITs your body's survival mode kicking in and making you hungry ( HORMONES)
Thoughts Consumed by FOOD
- It can become an obsession..the numbers, what you “Can’t” have and want and when the next meal is coming.
MOODY
- Low energy, feeling HANGRY, Irritable
Ignoring Your Body’s internal que’s
- You're Confusing your body and your HORMONES by ignoring what it’s telling you…you lose trust in your body's ability to nourish itself.
Falling OFF THE WAGON
- Diets can be successful SHORT TERM…however, ost dieters regain their initial weight and then some within 2-5 years and some just plain “fall off the wagon” and just continue starting over and over AGAIN
Disordered Eating Habits/ unhealthy relationship with food
-
Obsessing over the number of “good/bad” foods, fat burner, meal replacement shakes, fear of food…can lead to EATING DISORDERS!!
-
Thinking it’s the enemy, fearing it, food becomes intertwined with negative emotions, judgment, guilt, shame, food is no longer FOOD but labeled as good/bad, on or foo limits
I hope this has opened your eyes to some of the potential side effects from dieting. If you are someone who is struggling with any of the above issues, I urge you to take a moment and step back and ask yourself IF going on a diet is what you really need right now. If you’re not sure how to answer that question or you don’t know where to start, feel free to reach out…I’d love to have a conversation with you and talk further about it all.
If you are stuck, frustrated, sick of yo-yo dieting and want to reclaim your health and would like a little group support and some awesome tips on nutrition and exercise for lasting weight loss and lifestyle balance...come join us in our free Facebook Group…
This group is specifically for women who want and need a different approach to weight loss and health...an approach from the inside, out!
In this episode, I’m getting a little up close and personal with you about a post I saw on FB that hit me right in the feels.
Link to original post: https://www.facebook.com/lovelyinthedarkblog/posts/486951299472810
As I read it, it really hit me and I KNOW I am not the only one who felt exactly what Lovely In the Dark explained in her words on growing up as a teenager in the 90s and having difficulties knowing how to love her body.
As someone who went to an all-girls high school, I felt the comparison part HARD!! In this podcast, I revealed a bit about that and a few statistics about where today's teens are at.
Most importantly, I brought up a few great tips on how we can start loving our bodies more instead of bashing them IT HURTS!!
You were not put on this earth to hate, shame, or belittle your body…it’s time we learn to LOVE ourselves and you can start right here by listening to this podcast.
It seems we have become a society that is VERY dependent on the diet industry…and THEY JUST EAT IT UP!!
In this episode, I’m giving a few unfiltered thoughts and FACTS about how the diet industry has created a clutter of dependency and what it is actually doing to our health.
Sorry, not sorry but I do call out a few companies in this one. NOT for my gain BUT for YOUR HEALTH! These companies should be ashamed of themselves for how they are promoting weight loss and calling it “healthy” . It is FAR FROM THAT and I’m telling you exactly why.
Diets are failing us yet we are the ones conditioned to think it is our own fault. Not enough willpower, we’re weak. Tell me any other company or product that is failing 98% of the time and STILL has us believing it is our fault!?!? I’ll wait….
Yet, each and every time we “fall off the wagon” we beat ourselves up because we think we have failed, yet again. Over and over we set out in search of the “only” thing that will make us feel better…ANOTHER DIET! WHY? Because there will ALWAYS be one waiting there for us with the promise of a thinner, better, “healthier”, happier and better life…
…And they fail us over and over again!!
I’m not sure WHY this BS is not illegal yet. Seriously, I’m just going to keep exposing them and how they are not only causing damage to our physical and mental health BUT I’m also going to start calling them out by name.
Diets are ineffective when it comes to sustainability AND THEY CAN BE DOWNRIGHT HARMFUL!! All this on again off again can wreak havoc on our physical and mental well-being as I stated above Dieting can also be associated with increased risk of disordered eating, body image issues but we just want that number on the scale to be lower and we are not seeing the big picture.
Let me just expose that for you because you were not put here on this earth to constantly be on a diet.
If you’ve had enough of the weight loss struggle and the failed diets that make YOU feel like a failure then you’ll want to consider this podcast your ticket off the emotional yo-yo diet rollercoaster. It doesn’t have to be this way, I promise!!
If you are stuck, frustrated, sick of yo-yo dieting and want to reclaim your health and would like a little group support and some awesome tips on nutrition and exercise for lasting weight loss and lifestyle balance...come join us in our free Facebook Group…
This group is specifically for women who want and need a different approach to weight loss and health...an approach from the inside, out!
Maybe you're struggling with the control of food in your life and the one and off again diet cycles. Maybe you want to love what you see in the mirror, to stop counting, planning, and controlling food, to stop saying "tomorrow will be better" and "why can't I get it together?"
Maybe it's time. Time for you to stop trying to lose weight with a traditional diet and work on a REAL transformation.
Step one is to book a "breakthrough" session with me to uncover why you're stuck in this struggle, how to end them for good.
Click HERE to set up a FREE session
In this episode, once again, I am exposing the BS behind the diets..even the ones that say they aren’t a diet.
How can you REALLY Tell if what you are doing IS indeed a diet? Remember, they suck and they don’t work but this one is claiming NOT to be a diet…so how are sure?
Well, I’m going to dive into how you can tell and the top things to look for before you “go on” another diet. I’m giving the TOP 4 things to expose whether a certain program IS a diet or not!! I’m also going to reveal some of the HEALTH RISKS that can be associated with these “not a diet’ programs along with an actual SOLUTION!!
MANY of these companies and or quick fixes out there tell you their product or way is NOT a diet...it's a "lifestyle change"
I ALWAYS say be VERY careful when they use the wording "lifestyle change". It can be VERY loosely defined and sometimes IT IS a complete, UNSUSTAINABLE way of a "lifestyle change"
SO, how do you know if it really IS a diet??
Well, let’s dive into the actual definition of what a diet is…
-
a special course of food to which one restricts oneself, either to lose weight or for medical reasons.
-
verb
-
restrict oneself to small amounts or special kinds of food in order to lose weight.
-
The end result is a promise of WEIGHT LOSS!
- It has you weigh yourself daily!
- It categorizes foods as either good/bad, permitted/ forbidden!
- It has you RESTRICTING or eating "less of" something!!
YEP!! That IS a diet. Don't be fooled by these companies and their fancy "it's not a diet" wording!!
We need to start UNDERSTANDING our body's signals and GIVING IT WHAT IT NEEDS instead of taking things away!
For years we've been doing this to ourselves...when does it end?
Ask yourself HOW HAS IT WORKED IN THE PAST??
Did you lose the weight and KEEP IT OFF??
DIETS DO NOT WORK!!!
In this episode, I’m coming right out with it ( keep the little ears away) I’m dropping the F-bombs AND truth bombs about all of this eat less, move more BS, and why it is fucking with us on so many levels.
It's not as simple as "eat less + move more"
If that were the case, EVERYONE would be at their “ideal weight”
If you feel like you keep failing at your diets, it’s not a lack of willpower or self-control…it’s the damn diets!!
Your body is SO much smarter than these diets but we keep confusing it with eating less and less.
Our body can’t make sense metabolically of shrinking our body and is fighting us from maintaining a reduced energy intake. ( low calorie…calories= energy)
Feeling HANGRY when dieting is your brain letting you know that it needs food, and appropriate amounts of it, in order to keep doing all the really amazing things you want to do every day.
Your body is smart and knows what's best but it cannot function optimally if you keep restricting!
I’m giving you 5 REASONS WHY this eating less is fucking with you and your results:
-
YOUR BODY COMPENSATES BY SLOWING DOWN YOUR METABOLISM:
-
YOUR HUNGER HORMONE (GHRELIN) INCREASES
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YOUR FULLNESS HORMONE ( LEPTIN) DECREASES
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YOUR BODY FIGHTS TO MAINTAIN MUSCLE
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IT’S A NEVER ENDING BATTLE WITH YOUR BODY
This is a vicious cycle and I was VERY stuck on it. SO many of my clients come to me who have been on this rollercoaster for years. They diet, hit a plateau and then need to find another diet that will have them eating less and less in order to see any results. We need to realize what we are doing to ourselves and our health by constantly jumping on another diet or exercising “just a bit more” every time our weight loss slows down.
We are all created different and these quick fix diets do NOT account for that. Knowing AND understanding what our body needs and actually giving it that will result in a much safer, more effective and SUSTAINABLE weight loss.
If you are sick of constantly losing and gaining weight back, click HERE and let’s set up a time to look into what has you stuck.
In this episode, you're going to hear about Chrissy's transformation.
Such an awesome transformation over 4 weeks. Chrissy had a few tweaks to make and she made them. She showed up for herself and did the work she needed to do. I'm so proud of her and her transformation.
I have seen confidence shine through here and I am so proud of Chrissy!
Take a listen to her story... We worked through things like self-sabotaging thoughts, how we feel when we hear the word diet and all the things that have been holding us back from seeing the results we deserve.
This is a 4-week program specifically to help women who are obsessed with food, struggling with weight loss, over-exercising, and never feeling like what they do is ever good enough.
It’s where you’ll finally break through the limiting beliefs and negative thought patterns that have been holding you back. We touch on all the thoughts we have around diets, body image, weight loss, exercise, and the past experiences that may have had self-sabotaging effects on us.
If you are tired of losing weight only to regain the weight back, I urge you to go listen to this podcast and look into this program before you start your next weight loss program.
This course provides what it’s missing from most weight loss programs on the market today, which is how to best apply their fitness advice into your life without burning yourself out.
There are so many weight loss programs that teach people how to DIET and exercise...
What we don’t have are programs that teach people how to apply all the necessary changes into their lives without getting overwhelmed and burning out, which is the key to sustainable weight loss.
This is where the MINDSET MADNESS COURSE comes in.
It will show you how to best apply into your life all the weight loss and fitness advice you get from the weight loss or diet program you are following, with the lowest chance of burning out and quitting.
If you would like to apply for the program you can click HERE!!
If you have been following me for a while, you already know the answer to that question…
In this episode, I’m going to be talking about the pros and cons of actually DITCHING the DIETS for good.
Have you ever thought about how yo-yo diets affect your overall health?
Getting off the yo-yo diet rollercoaster is a much more health-conscious choice than sticking with them because diets don’t work! ( SHOCKER)
They can negatively impact your relationship with food, your body and really your overall physical and mental health. 💁🏼♀️
I 100% understand though that letting go of something that is all you’ve known in the “health” space can be freakin scary! TRUST me when I say I KNOW…been there, done that and lived to tell about it!
Here are a few Pros and COns I will be discussing in this episode:
Pros:
- You don’t have to stress about going out with friends that you’ll go over your numbers
- You can TRUST yourself around food
- You can start to accept and respect your body instead of hating it and always trying to change it
- …and a few more…
Cons:
- Leaving behind the “only thing” you know can be scary
- You may feel you have lost control
- …and a few more…
Let’s face the truth here when we’re talking about health…The diet industry does NOT put your health first, they put their profit first.
The more we can understand and accept this, the less money that goes into this KAJILLION dollar industry that only preys on our insecurities!!
If you feel your pros are outweighing your cons, whether you feel ready to ditch diets or not, book in for a FREE DISCOVERY CALL! Let’s chat more about where you’re at with all of this!
Do you want to know the REAL, TRUE way to boost your metabolism, lose fat and keep muscle?
CAN YOU HANDLE THE TRUTH??
In this episode, I am going to give REAL tips on how you can boost your metabolism, lose fat and keep muscle. Yep, I’m using the same line the diet companies put out there BUT I’m bringing you the TRUTH on how to actually get these results in a SUSTAINABLE way where you won’t be looking for the next big thing in 3 months to a year.
Boost your metabolism, lose fat and keep your muscle!!
How many products are out there promising this? They get you with that line right there BUT they aren’t getting you the SUSTAINABLE results.
See they can promise you that until the cows come home, post the before and after pictures all day long to entice you BUT what they aren’t doing is TELLING YOU THE TRUTH on how to actually accomplish what they are promising.
Sure, you see some initial weight loss when you first go on their diet BUT what happens once those 30, 60 or 90 days are up?
If you had already boosted your metabolism, lost the fat and kept the muscle you wouldn’t be looking for the NEXT THING out there to get you those results.
I sometimes wonder IF we can even handle the REAL TRUTH about how we CAN actually boost your metabolism, lose fat and keep the muscle. I mean, do we really want to hear the truth or do we just want that easy quick-fix button to get us there for a little bit?
NONE, I repeat NONE of what you are seeing out there this month will get you sustainable results.
SO! CAN YOU HANDLE THE TRUTH?
I’ve got 5 pretty simple tips to give you so keep your eyes peeled because I’m about to go live today with the 5 REAL tips on how you can boost your metabolism, lose fat and keep muscle..let’s chat.
If you are looking for more REAL, TRUE tips on how to boost your metabolism, lose fat and keep your muscle come and join us for our 3 Day Workshop on the who, what and why's of metabolism. It's FREE!! Click HERE to Join
Ahhh, yesss… a FRESH NEW YEAR to start AGAIN!!!
The diet industry is coming in hot with all the NEWEST FAD diets that EVERYONE Is doing…
Well, in this episode, I’m going to suggest you DON’T hope on that “New Year, New Me!” bandwagon. I’m about to give my unfiltered thoughts on this age-old saying that many of us feel the need to play into each new year.
I get it, the holidays are over and you may feel like you’ve overindulged a bit too much!! Is that REALLY the end of the world?
I’m going to discuss WHY it is not the end of the world and how the diet industry plays on these fears and insecurities we have EVERY YEAR!!!
They are missing out on a few things, which I will discuss, such as: Taking inventory of the past and diving deep into all we have tried:
I’ll be discussing WHY we need to reevaluate the following:
- How far did each of these strategies take you toward “fixing” your food and body image issues?
- What happened after you stopped using these strategies?
- What did using these strategies cost you when it comes to your time, money, energy, emotional or physical state, etc.?
Again, I’m out to bring the trust behind the BS in the diet industry and I’m pulling out all the stops and bringing it with full force.
Don’t worry, if you have these thoughts that you NEED another diet, you are not alone. The diet culture and its promises can be quite tempting but I’m here to show you there is another way!!
Liz recently went through my Mindset Madness program where we worked on the mindset we have around weight loss, food, and our bodies.
Prior to her getting started she said she felt frustrated, lost and was looking for honest help.
We worked through things like self-sabotaging thoughts, how we feel when we hear the word diet, and all the things that have been holding us back from seeing the results we deserve.
This is a 4-week program specifically to help women who are obsessed with food, struggling with weight loss, over-exercising, and never feeling like what they do is ever good enough.
It’s where you’ll finally break through the limiting beliefs and negative thought patterns that have been holding you back.
We touch on all the thoughts we have around diets, body image, weight loss, exercise, and our past experiences that may have had self-sabotaging effects on us.
If you are tired of losing weight only to regain the weight back, I urge you to go through this short course before you start your next weight loss program.
This course provides what it’s missing from most weight loss programs on the market today, which is how to best apply their fitness advice into your life without burning yourself out.
There are so many weight loss programs that teach people how to DIET and exercise... What we don’t have are programs that teach people how to apply all the necessary changes into their lives without getting overwhelmed and burning out, which is the key to sustainable weight loss.
This is where the MINDSET MADNESS COURSE comes in.
It will show you how to best apply into your life all the weight loss and fitness advice you get from the weight loss or diet program you are following, with the lowest chance of burning out and quitting.
If you would like to apply for the program you can click the link https://bit.ly/3pgZu3X
In this episode, I’m dropping a few more truth bombs on the whole weight loss world. If you listened to my last podcast, I dropped a “few” facts and statistics on the sad things that weight loss is doing to us as a whole. I figured I’d keep going and let you know that losing weight does not necessarily make you healthier.
Oh, wait! What now?
I know that a lot of us have been told, by our doctor, to lose weight because of A, B, or C numbers being high. Well, losing weight doesn’t actually improve health biomarkers such as blood pressure, fasting glucose, or triglyceride levels for most people.
SO, with that being said..Did you know that you CAN actually lower those numbers WITHOUT going on a diet and losing weight? When we go on these crazy diets we do whatever it takes to lose the weight…BUT are we doing it in a healthy manner? Most times, the answer to that question is NO!
I go into detail as to WHY weight loss doesn’t equal health and talk a bit about WHAT you actually need to do in order to lose weight in a healthy manner ( if that is your goal)
I’ve had clients come to me after losing 20-30 pounds and they go to the doctor and find out their numbers are even higher than they were prior to dieting. But, hey, that number on the scale is lower and the doctor just said “you need to lose weight”.
There’s a missing piece here that no one is talking about when it comes to weight loss and REAL health and I’m bringing it in this podcast.
Have you ever stopped to look at the actual facts and statistics of the damage dieting is causing us?
No worries, I got ya right here in this episode. I can tell you that these statistics are astounding. I can alos tell you that I am bring my complete, raw and unfiltered thoughts on it all so there WILL be TRUTHBOMBS and F-BOMBS dropped!
Here are just a few that I will be discussing and giving my unfiltered thoughts on.
- 95% of diets fail and most will regain their lost weight in 1-5 years
- 75% of American women surveyed endorse unhealthy thoughts, feelings or behaviors related to food or their bodies
- 91% of women recently surveyed on a college campus had attempted to control their weight through dieting, 22% dieted “often” or “always”
- Almost half of American children between 1st – 3rd grade want to be thinner and half of 9 - 10 year old girls are dieting
- 35% of “occasional dieters” progress into pathological dieting, (disordered eating) and as many as 25%, advance to full-blown eating disorders
- At least 10 million females and 1 million males are fighting a life and death battle with an eating disorder and million more are struggling with binge eating disorder
- Eating disorders are among the TOP DEADLIEST mental disorder
I’m not sure how THIS is not out there in the public eye! Instead, we have these multi-million dollar companies jamming the next quick fix down our throats telling us we will be thin, lean, sexy, and healthy if we do their magic program.
If you’re one of the 45 (PLUS) million Americans that plan to go on a diet in the new year...I’ve got one word for you...DON’T.
Listen To this podcast and let the reality of these statistics sink in. Don’t be a statistic!!
It seems so many are out to lose weight for one reason or another these days...BUT What many people don’t realize is that there are really only two ways to lose weight: healthy vs. unhealthy weight loss.
With countless products, programs, diets, and regimens being flaunted as a magic bullet to weight loss, it is tempting to jump on one of them just to lose the weight. But the sad reality is, many of these approaches only deliver dramatic unhealthy weight loss results that are hard to maintain.
This is exactly what I’ll be talking about in this episode.
Things like”
What is UNHEALTHY weight loss? Do we really know or understand? An unhealthy weight loss plan pushes you to lose a lot of weight quickly.
What unhealthy weight loss approaches do to your overall health and metabolism.
And, most importantly...what HEALTHY weight loss really is.
Are we DYING to be thin? LITERALLY!
In this episode I’m dropping the truth bombs about what is REALLY going down in the weight loss/ diet world that society is jamming down our throats.
Am I angry?? YEP! It’s time to let the cat out of the bag and tell it like it is. It has to be put out there and I’m taking a stand for those of us ( yes I was included in this too) who have fallen prey to the BS that is out there that is LITERALLY brainwashing us to think we need another diet.
It’s time we learn the truth and see these diets for what they are really doing to us...so many are DYING to be thin.
Been there, done that, jacked up my thyroid, and found out the hard way that it was NOT worth it. We are at a point where we are RISKING our health just to be a smaller size and it needs to STOP!
So, let’s dive in...shall we?
If you are stuck, frustrated, sick of yo-yo dieting and want to reclaim your health and would like a little group support and some awesome tips on nutrition and exercise for lasting weight loss and lifestyle balance...come join us in our free Facebook Group
This group is specifically for women who want and need a different approach to weight loss and health...an approach from the inside, out!
In this episode, I’m talking about how we actually are self-sabotaging our own weight loss effort AND how it’s possible we are allowing others to do the same. I’m also giving a few awesome tips on how to overcome these struggles so it doesn’t happen anymore.
The first step to most recovery ( and YES, dieting and struggling with weight for more than half your life requires a recovery process) is admitting there is an issue...the issue is SELF-SABOTAGE and we may not even recognize it.
Check it out:
Have you ever gotten to a point in your weight loss journey when things are moving along nicely, you have lost a bit of weight and are so close to hitting your ideal goal weight, and then “something” happens… you revert back to your old eating habits.
Ya know... “I am good during the day, but at night I start grazing and picking, and then tell myself I will start again tomorrow.”
Or,
“I had a bad eating day, might as well quit.”
For some, it may be a quick return to old eating behaviors, for others, it is a slow gradual reoccurrence. Then you feel so disappointed and frustrated regarding your inability to lose weight yet again, so you decide to give up.
Ever felt this way? If this is you, just know you are not alone. BUT...WHY does this happen time and time again you might ask?
SELF-SABOTAGE!!
Self-sabotage is when you destroy your own ability to achieve your weight loss goals by working toward your weight loss goal and then somehow retracting from it.
There are several reasons why this may be happening and I’m about to dive right into them and give you a few tips and pointers to work through them...Let’s chat a bit more.
P.S...Want to join a group of supportive women? Come join us in our private Facebook group... HEALTHY LIVING... Nutrition & Exercise Tips for lasting weight loss and lifestyle balance...
This group is specifically for women who want and need a different approach to health. An approach that starts from the inside, out!
In this episode, I'm talking about the 4 ways to combat a bad body image day.
Let’s face it, we all have them and sometimes it happens more than we’d like to admit.
SO how do we work through them and realize it’s just a bad day not a bad forever?
Instead of letting them completely ruin your day let’s learn how you can combat them
Such as…
Acknowledging your thoughts and feelings
Making yourself more comfortable in the situation ( possibly a little change)
Reminding yourself that you are more than just your body
Learning to find the right support
These are very surface level when you just read them but I will go a bit deeper into the true meanings of each one and how you can use them to help combat these “bad” days that do come up from time to time.
P.S...Want to join a group of supportive women? Come join us in our private Facebook group... HEALTHY LIVING... Nutrition & Exercise Tips for lasting weight loss and lifestyle balance...
This group is specifically for women who want and need a different approach to health. An approach that starts from the inside, out!
In this episode I’m going to be talking about the body positivity movement and what I am actually against...You may be surprised to hear that I am NOT against weight loss. It seems that sometimes when people hear body positivity they think it’s anti-weight loss and that it promotes obesity.
I’m 187% ANTI-DIET B.S. but if you have followed me and know my story, you know exactly why.
Weight loss isn’t a bad goal to have, I just believe we have been going about it in such a harmful way in the diet world for so long. I can honestly say, that WHEN I did lose weight and when I WAS in a smaller body..there was NOTHING healthy about it, especially the way I felt about my body.
I am all for health and self-improvement. And, what I see is that so much of our desire to lose weight is actually harming our health and self-improvement...let’s dive a bit deeper here with this podcast. Shall we?
I’m bringing it in this episode...the gloves are off!
I’m about to lay it all out there on why I despise the diet and weight loss industry.
Let’s face it, we’ve all fallen prey to their false promises. I used to promote the BS and all it did was ruin me and I saw the same demise happen with a LOT of my clients.
So I’m giving you my top 3 reasons ( when I could probably go into about 487 million) as to why I hate the diet industry.
- They are constantly jamming their BS down your throat, it’s everywhere you look..if you lose weight, you’ll be more worthy or you’ll be more socially accepted...ohhhh that one gets me. The thought process we have adopted when it comes to this one REALLY grinds my gears.
- They take advantage of us when we are most vulnerable. They know what’s up and they will be right there reminding you..ya know like right after the holidays?!?! There they are everywhere you turn, in every shop, there is a book or DVD or magazine encouraging you to lose weight. But it’s not just suggesting you might want to lose weight. It’s telling you you SHOULD want to lose weight “because we overdid it this holiday season”!
- My biggest worry and beef I have with the weight loss industry is what it is doing to the younger generation. THIS MUST STOP! This is such a jacked-up message that is being sent out to our children and they deserve better!!
I cannot confirm or deny that I dropped a few F-bombs (you’ve been warned)...BUT I can guarantee that the TRUTH-BOMBS will be dropped left and right!
P.S...Want to join a group of supportive women? Come join us in our private Facebook group... HEALTHY LIVING... Nutrition & Exercise Tips for lasting weight loss and lifestyle balance...
This group is specifically for women who want and need a different approach to health. An approach that starts from the inside, out!
When it comes to divorce, it can be a difficult decision to make and some even feel alone. Believe it or not, the anxiety, depression and bitterness of a divorce can leave your health in a not so good condition.
No worries, we’ve got your back.
In this episode, Kelli discusses how you can heal and celebrate a restored and healthier you!
She shares a bit about her story and how her divorce left her filled with anxiety and in a state of depression. She went looking for help but it was all so scattered it was tough to find what she really needed.
She went on a quest to learn about how to heal from what she was experiencing. The result was a path that took me from that empty place to one of joy, freedom, and peace...and now she is out to help others conquer these same struggles.
Whether you are struggling with making the decision of getting a divorce or you are contemplating trying to work things out with your spouse, Kelli can help, you don’t have to do this alone.
You can find out more about Kelli in these places:
www.KelliCalabrese.com
www.Facebook.com/kelliCalabrese
https://www.facebook.com/groups/intentionallyfabulous
www.IntentionallyFabulous.com
When it comes to weight loss, it can be a complex subject involving genetics, diet, exercise, and hormones...PLUS, there is so much information out there and it can be confusing.
In this episode I’m going to dive right into the TRUTH behind why your body may be holding onto the weight.
There are some things happening in your body that may make weight loss a bit stubborn and I’m here to let you know it doesn’t have to be this way. Sometimes just making little adjustments can help end the struggle with weight loss.
I’ll be discussing things such as HORMONES, STRESS, CRAVINGS, METABOLISM and MUCH MORE...
So, let’s get into it. Shall we?
P.S...Want to join a group of supportive women? Come join us in our private Facebook group... HEALTHY LIVING... Nutrition & Exercise Tips for lasting weight loss and lifestyle balance...
This group is specifically for women who want and need a different approach to health. An approach that starts from the inside, out!
With all the information out there, weight loss can be quite complicated.
In this episode, I am answering the top 10 questions that I get asked most often.
I’m about to give you the most HONEST answers you will ever hear.
I’ll answer your questions such as
How often should I eat to lose weight?
How many calories should I eat?
And What is the best way to track weight loss?...And many more.
As someone who’s helped so many women lose weight over the last 10 years and whose goal it is to help thousands more, I’m all for answering your weight loss questions and giving you my top tips.
In this episode, I’ll be talking about DIETS and if they are actually setting you up for failure.
If you’re like most women, you believe dieting IS the key to weight loss and have spent more than half of your life and hundred, if not thousands of dollars on fat burners, meal replacement shakes, weight loss programs and much more.
I’m about to call this self-sabotaging instead of dieting. I know, it’s a bit negative but today I’m telling you what you NEED to hear, not what you WANT to hear.
Time aftertime, we undermine our own success and let the diet fail us which only reinforces the set backs.
This cycle continues again and again, year after year, Monday after Mondayonly for us to “fall off the wagon”and gain the weight back and then some. We have to STOP falling for these diet lies...it’s setting us up for failure every time.
I’m about to dive more into the whole “eat less, move more”, Calorie deficit and all the struggles we have faced over the years with all of these new trendy, quick fix diets and show you exactly what you need to do in order to break this cycle and stop self sabotaging.
Let’s dive in…
Maybe you're struggling with the control of food in your life and the one and off again diet cycles. Maybe you want to love what you see in the mirror, to stop counting, planning, and controlling food, to stop saying "tomorrow will be better" and "why can't I get it together?"
Maybe it's time. Time for you to stop trying to lose weight with a traditional diet and work on a REAL transformation.
Step one is to book a "breakthrough" session with me to uncover why you're stuck in this struggle, how to end them for good.
Click HERE to set up a FREE session
Do you feel like your metabolism is slow? Maybe it’s broken? Over 40 and feel like it's come to a snail's pace?
In this episode, I’m talking about metabolism and why it may be slow..no worries, it’s NOT broken BUT there are some things we may have done in the past that have slowed it down. Oh and P.S. Don’t blame it on menopause either.
You have the power and you’ve had it all along my dear ( cue Glinda the good witch from The Wizard of Oz)
I’ll be giving you:
- The 3 ways YOU can control your metabolism
- The Most Common Mistakes We’ve made with our metabolism during weight loss
- Tips to improve your metabolism
You’re not a lost cause, there IS hope if you’ve hit a plateau or feel stuck on this journey.
In this episode, I’ll be talking about the struggles some of us face when it comes to weight loss and WHY we haven’t been able to lose the weight and keep it off.
There are actually 3 things I repeatedly see when my clients come to me. It seems they struggle with these 3 most often. I’ll be talking about them and diving deep into them:
- Taking Inventory of the past
- Confidence
- Your Weight Loss Approach
Also, I’ll be discussing a few habits that will help you get through these struggles and actually see results instead of yo-yo-ing through it.
Let me just say, you’ve had the power all along my dear...we just haven’t been looking in the right places.
It might be time to go back to the basics.
Let’s dive in...shall we?
In this episode, I'll be diving into what disordered eating is and a little bit of my story.
Do any of these sound familiar???
- Frequent dieting, anxiety associated with specific foods or meal skipping
- Chronic weight fluctuations
- Rigid rituals and routines surrounding food and exercise
- Feelings of guilt and shame associated with eating
- Preoccupation with food, weight, and body image that negatively impacts the quality of life
- A feeling of loss of control around food, including compulsive eating habits
- Using exercise, food restriction, fasting, or purging to "make up for bad foods" consumed
I've probably felt them all at one time or another.
Believe it or not... these are signs of disordered eating habits which could eventually lead to an eating disorder.
Way back when I would never have thought anything about any of these habits... Most, including myself, are unaware that these eating patterns are problematic or harmful.
This is something another diet WILL NOT FIX!!!
I can recall learning about this in my nutrition school and was just shaking my head and realizing THAT WAS ME!!
What people don't realize is the damage this causes not only to our metabolism and hormones BUT to our emotional and mental health.
It's a healing process for sure but it's probably the best thing I've ever done for my health and I've seen so much GOOD come out of it with myself and my clients.
How many of these sounded familiar to you?
Let’s talk more about this...
Maybe you're struggling with the control of food in your life and the one and off again diet cycles. Maybe you want to love what you see in the mirror, to stop counting, planning, and controlling food, to stop saying "tomorrow will be better" and "why can't I get it together?"
Maybe it's time. Time for you to stop trying to lose weight with a traditional diet and work on a REAL transformation.
Step one is to book a "breakthrough" session with me to uncover why you're stuck in this struggle, how to end them for good.
Click HERE to set up a FREE session
“Cheat” Meal, “Treat” Meal...or just another meal?
In this episode, I’m discussing the difference between a cheat meal and a treat meal and how it can affect different people in different ways.
When we hear the word “CHEAT” meal we think of it like this: Cheating within a diet plan involves giving yourself calculated, planned permission to temporarily break strict diet rules.
We are “allowing” ourselves to “cheat” on the plan..but in some cases, which I hear often with my clients, we “fall off the wagon’ and a cheat meal turns into a cheat day, or week.
While the cheat meal approach may work for some people, it could also have some potentially detrimental effects.
The word “cheat” has a culturally negative connotation and is associated with feelings of guilt. Using that term to describe a food or meal could impair your ability to maintain self-control even within the cheat meal framework.
While a “Treat” may seem a bit more positive, in some minds it’s still one in the same..a planned “permission slip” to eat outside the rules.
“Treat” meals still imply that some foods are good and some are bad. Of course, some foods are more nutritionally dense than others BUT no one food is “Bad”..it really just comes down to how much and how often you eat it.
So for some, BOTH of these “cheat” or “treat” can cause anxiety about whether or not they are “Getting it right” and not going overboard or “Falling off the wagon”.
How about just a regular old day of eating?
Keep in mind this stuff is not a one size fits all and if you seem to keep “falling off the wagon” or your treat/cheat days turn into treat/cheat weeks...then this is not something you want to keep doing over and over again for the rest of your life.
Let’s dive in to the rest of the cheat/treat debate here. Shall we?
In this episode, I’m going to be discussing traditional diets versus transformational diets.
But first, let’s talk about what traditional and transformational really mean when it comes to diets AND what we get out of them…
Traditional: This is pretty much every diet out there. They give you a set of rules that you follow for a specific amount of time and promise a certain outcome.
It’s totally possible to get that outcome BUT what they don’t tell you in traditional diets ( or should I say TEACH you) is that it can be pretty difficult to MAINTAIN those promised results. Almost as if that traditional way is not sustainable long term
With traditional dieting and learning, you are told what to do and how to do it, you only retain about 20% of what you’ve learned and then we seem to “fall off the wagon” because things get hard. Oh and traditional diets have a 95% failure rate.
Transformational: This is where you see an actual TRANSFORMATION. You gain a sense of understanding and see an actual transformation. One you can maintain for life. You are guided and you actually LEARN the what and the how...you don’t need to be told every step of the way.
A true transformation is when you can see results and sustain them. It starts from the inside out and there is no pass/fail here...you actually LEARN!!
Seems the success rate here is pretty high!!
So now, let’s talk about how these 2 relate to the diet and weight loss world and which one you can benefit from the most when it comes to seeing sustainable results.
Maybe you're struggling with the control of food in your life and the one and off again diet cycles. Maybe you want to love what you see in the mirror, to stop counting, planning, and controlling food, to stop saying "tomorrow will be better" and "why can't I get it together?"
Maybe it's time. Time for you to stop trying to lose weight with a traditional diet work on a REAL transformation.
Step one is to book a "breakthrough" session with me to uncover why you're stuck in this struggle, how to end them for good.
Click HERE to set up a FREE session
In this episode I’m discussing the “feelings” that come with weight loss, or should I say the ones we sometimes chase for way too long.
Is it REALLY the weight loss that will bring us the feelings we’re longing for OR is it just the actual feeling we want to FEEL?
So what the heck am I talking about here...you’ll have to go listen to the podcast to hear my full details BUT I talk a little bit about:
How it may not REALLY be the weight loss you want but it’s the HAPPINESS you do. ( It’s the FEELING)
How IF you can’t be happy now- at exactly the weight you’re at today-you won’t be happy at your goal weight ( go ahead and ask me how I know,I pretty much lived this one)
Understanding these 2 and the fact that it's’ not really weight loss you want ( which there’s nothing wrong with wanting to lose weight) but the FEELING you think you will have when you lose the weight will be a HUGE factor in your success or lack thereof.
We need to start practicing those HAPPY feelings RIGHT NOW at the exact weight we’re at.
HAPPINESS IS AN INSIDE JOB!!
SO let’s dive in...
P.S...Want to join a group of supportive women? Come join us in our private Facebook group... HEALTHY LIVING... Nutrition & Exercise Tips for lasting weight loss and lifestyle balance...
This group is specifically for women who want and need a different approach to health. An approach that starts from the inside, out!
In this episode, I’m talking about our HABITS and how it has gotten us to where we are today with our weight loss goals.
SO, if you’re someone who has struggled with losing weight and keeping it off for the better part of your life you may want to check your habits and beliefs around it...which I talk about in todays podcast.
This crazy rollercoaster isn’t getting us anywhere but stuck and it’s all in our daily habits.
I’ll be short and sweet here in these notes because you definitely want to get into this podcast where I drop truth bombs about little tweaks that you can make in your daily habits that will have you crushing your goals...oh and of course there are a few f-bombs.
It’s time someone lets the cat out of the bag and takes a stand against the diet industry to let you know that these habits that have been embedded in our minds are all complete BS and just keep us stuck, shaming our bodies and seeing food as the enemy...BUT that can all change with a few simple steps.
Let’s chat about that. Shall we??
I’m super excited about this week's special guest, Angela Brown.
In this episode, we talk about all things THYROID!
Both Angela and I have thyroid backstories and we talked about what we both went through from ( my story) Radioactive Iodine to her story of her struggles with Hypothyroidism to where she is today and how she helps others overcome their own thyroid issues.
After going through her own battle for many years she decided enough was enough. She decided to become an FDN-P.
After becoming certified as a Functional Diagnostic Nutrition Practitioner, she finally started getting answers. She began much more extensive testing on herself and kept digging for more answers.
Today, she helps others take back control of their thyroid with the right tools, resources, diet, sleep, exercise, stress-reducing techniques, and supplements. She is even offering you a FREE GUIDE to help you. Click HERE to get yours today.
You can also find out more about Angela and how she works with her clients by checking her out at: angelabrown.org
Have you ever said or thought this...
“I’ll just lose those last __ lbs then I’ll be happy” or “If I could just lose __ lbs then I would finally love my body!”
I can remember having these thoughts and saying things like this at least once or twice a week.
In this episode, I’ll be discussing how tying your happiness to your weight can have more of a negative impact on your body, health, and quality of life than you may realize. I can tell you, it didn’t help me one bit, in fact, it made things even harder when it came to food and exercise.
I’ll be talking about a few things I feel need to be addressed on this issue like...
Where did all of this come from?
Think about it. It’s everywhere you look, tv, internet, radio. We’re fed by the diet industry from a young age that there’s a very specific way our body should look, a culturally ideal body, and once we look that way then this whole new, wonderful world opens up to us, we feel great about our body, we become happy, healthy, accepted, loved, successful… so naturally, we strive for that. I’m about to tell you it’s a bunch of BS right there. I know, tough pill to swallow...BUT it needs to stop because it’s not only ruining our relationship with food and our bodies, it’s now hitting the younger generation and I’ll talk a bit more about that in this episode too.
How it triggers destructive behaviors around food and exercise?
Seems if we don’t look like that culturally “ideal body”,then we’re taught our body is the enemy, it’s not good enough and it needs to be fixed and changed. With all that is out there to “help fix us” ( we’re not broken) it leads to unhealthy behaviors that can have some long-term effects on our overall health.
How to overcome these thoughts and strive for true health and/or sustainable weight loss
It all starts with your approach and your thoughts. You can still want to lose weight and that’s fine, but fighting against the body and forcing change isn’t a smart or healthy strategy. Neither is putting living your best life on hold until you look a certain way. You CAN be happy right now without even losing your first pound ( trust me on this one. I explain it more in detail in the podcast)
PLUS...MUCH MORE.
So dive in and take a listen.
I always say that when it comes to weight loss, it goes way deeper than just diet and exercise...in fact, what's holding us back pretty much has nothing to do with either.
In this episode, I’ll be discussing the 5 most common psychological roadblocks to weight loss and how to overcome them.
Weight loss can be such an uphill battle for anyone but add in all the emotional struggles and you have yourself a hot mess of roadblocks.
If you've tried every diet and exercise plan and can't slim down, it’s possible there may be a psychological block in your way.
Seems we all start out on a diet with the best of intentions yet something seems to get in the way and we end up “falling off the wagon”. We often end up derailing our progress when we feel tired, or stressed, or bored, or frustrated. And let's face it...these emotions pop up often.
So how do you work through this and actually hit your goals?
The first step to a healthy resolution is identifying the issue. In order to get past your roadblock, you'll first need to figure out specifically, what that roadblock is.
Below are the most common emotional issues that come into play when people struggle to lose weight.
All or Nothing Thinking
People who experience all-or-nothing thinking while trying to lose weight believe that they are either a complete success or a total failure based on their food choices.
Negative Body Image
If your body image is too negative it can hinder the weight loss process.
Stress
Let’s just say that stress can really hinder weight loss because of what it can do to your hormones. AND take a guess at what a LOT of us do when we’re stressed? We stress ( emotional) eat.
Depression
Sometimes just the perception of being overweight increases psychological distress and may lead to depression. Not to mention what happens in our minds each time we feel the need to diet again and again without seeing results. TOTALLY DEPRESSING!!
Personal or Childhood Trauma
This one is a deep dive with quite a few of my clients. Our past experiences often lead to weight issues, believe it or not.
Tips to overcome these barriers
-
Journal
-
Take baby steps ( small goals )
-
Listen to your thoughts ( keep the positive )
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Relaxation Techniques
-
Prioritize sleep
If you are struggling unsuccessfully to lose weight, Any one of these mental barriers to weight loss may be to blame. Think about why your roadblock or "wall" is in place and then take steps to get the help you need to reach and maintain a healthy weight...I’m here for you if you’d like to discuss this further.
If you are stuck, frustrated, sick of yo-yo dieting and want to reclaim your health and would like a little group support and some awesome tips on nutrition and exercise for lasting weight loss and lifestyle balance...come join us in our free Facebook Group
This group is specifically for women who want and need a different approach to weight loss and health...an approach from the inside, out!
For real...what’s up with the 1200 calorie diets? Why is the be-all, end-all of weight loss? Who even came up with this?
I have so many people come to me telling me they are on a 1200 calorie diet and yet they are still struggling with losing weight.
In this episode, I’ll be discussing the 1200 calorie diet and the actual TRUTH around it.
Let me just tell you that I’ve been there, done that and then gained it back.
It seems the 1200 calorie diet is where we all go when we think we need to lose weight..no matter our current size, weight, or activity level...we must “eat less and move more” to lose weight.
BUT, If I can teach you anything it is that WE ARE NOT ALL THE SAME and 1200 calories is not enough to sustain a small toddler.
Calorie needs are different for each of us and can also vary on the daily. When someone comes to me and asks how many calories they should be eating I generally say...ENOUGH!! Most times after a deep dive into what they are currently eating, we discover they are NOT even touching the 1200 calorie mark, they aren’t even eating enough to keep their energy up let alone fuel their body properly.
Most times, it’s our thoughts around food and what we think it does as far as gaining weight that has us afraid to even touch 1200 calories a day. I mean, “Susie” lost weight on her 1200 calorie diet that her doctor put her on...so I’m sure it will work for me….P.S….YOU are NOT Susie!! Also, you have no idea why and how long of a duration her doctor has her only eating 1200 calories ( which I despise when doctors do this)...again, it comes to our thoughts around food and calories and weight loss. Is it possible that some of our thoughts around all of this are a bit twisted???
I know mine sure was.
1200 calorie diets can actually be quite harmful, not only for our thoughts BUT for our health. They may cause some of the following symptoms:
- Dizziness
- Extreme Hunger ( leading to binge eating)
- Nausea
- Deficiencies
- Fatigue
- Headache
- Slowed Metabolism
It seems we will try whatever it takes to be smaller ( because society says smaller is better) without blinking our eyes at what it is doing to our overall health.
Please take a few minutes and listen to this podcast and listen to what I have to say about the 1200 calories that pretty much ruined my life. Yep, a little bit more of my story is coming out...I was so fixated on the external changes that I didn’t realize what the 1200 calories were doing to me internally...I’m about to reveal the TRUTH behind these 1200 calorie diets.
If you are stuck, frustrated, sick of yo-yo dieting and want to reclaim your health, and would like a little group support and some awesome tips on nutrition and exercise for lasting weight loss and lifestyle balance...come join us in our free Facebook Group…
This group is specifically for women who want and need a different approach to weight loss and health...an approach from the inside, out!
YA know how when you start talking to someone and you just know they have some awesomeness to them and you just have to share their thoughts with the world?
Well, that’s how I felt when I was talking to Amy Slater.
I was originally planning on chatting with Amy to see if we were a good fit to do a podcast together and about 10 minutes into our conversation I said…”I wish we were recording!!”
And there it all started...We just went with it. We talked about all things weight loss, post baby healing, hormones and the whole mindset around how women feel about their bodies. It was absolutely awesome and the conversation just kept flowing.
Amy Slater is the mom to two sets of twins. She works with post postpartum moms who are struggling with low energy, imbalanced mood, poor digestion and low exercise tolerance.
Amy helps moms achieve a sustainable solution to chronic dieting and over or under exercise and bring forever get rid of the fatigue and feelings of frustration that happens when kids are finally getting into a rhythm in school.
Amy’s own health journey brought her to her work after recovering from 15 years of amenorrhea she recovered her fertility, rebalanced her body after being stretched to the max from two twin pregnancies, healed her gut after having H.Pylori and major dysbiosis.
Amy has been a movement coach for over 20 years and holds her practitioner training in Functional Diagnostic Nutrition in addition to a bachelor’s in nutrition and dietetics.
Amy is a Fellow of Applied Functional Science and an Applied Health and Human Performance Specialist.
Her passion for learning and curiosity for all things to support the body from organic gardening to training the fascial system to support the pelvic floor drives her work.
Amy’s goal is to support moms wholly from creating a supportive family environment to finally understanding through functional lab testing why they are feeling stressed, overweight, and exhausted through her Resilient Mama Method.
You can find Amy’s “Busy Mom’s Post Pandemic Support Plan” by clicking HERE!
I always love a good transformation story and today I will be sharing Vanessa’s.
When Vanessa first came to me she was struggling with her self-confidence. Her long term goal was to feel good about her appearance and have more self confidence. She also wanted to make healthy eating a habit and make working out a daily habit.
Well, not only did she accomplish ALL of those, but we made it work for her life. It was all about HOW we could incorporate these things into her life as simple new habits.
Here’s a little of what she had to say...
“The positive changes that I have seen and still see are that I am enough.
I can do it (whatever it is I put my mind to) and that things will be ok.
I am now able to see the real person in the mirror. I didn't lose all the weight I thought I needed to lose but honestly, it was the guilt and the fear and the self-doubt that was weighing me down more so than that actual number on the scale.
I learned that I am not a quick fix and this is an ongoing process, and I learn something new about myself every day.”
To hear the rest of Vanessa’s Story be sure to listen to the full podcast.
Unedited Video of our interview: https://youtu.be/akedc-emIXQ
If Vanessa’s story resonated with you and you would like to explore what it would be like working with me…
Feel free to fill out the application below and we can set up a FREE breakthrough session and see if we’re a good fit.
APPLICATION
If you are stuck, frustrated, sick of yo-yo dieting and want to reclaim your health and would like a little group support and some awesome tips on nutrition and exercise for lasting weight loss and lifestyle balance...come join us in our free Facebook Group…( INSERT LINK: https://www.facebook.com/groups/574339769435340)
This group is specifically for women who want and need a different approach to weight loss and health...an approach from the inside, out!
FEAR OF LOSING WEIGHT?!?!
Is that even a thing?
Well, I’m about to reveal the most common reasons why losing weight may be scary and how these fears may be holding you back from seeing the results you’re after.
I know, it sounds crazy but hear me out. We all have fears, don’t we?
Well, what if I told you that your own fears may be exactly what is holding you back from seeing the results you’re wanting? It seems a LOT of my clients have been self sabotaging their progress for YEARS!! It’s hard to see it on a surface level BUT once we dive into things we realize what fears have them stuck and we work through them one at a time.
Burying your fears or dismissing them as silly could sabotage your plans to get healthier.
The first step: Identifying what could be holding you back.
Here are the most common reasons people are afraid to lose weight:
- Fear of the Unknown
- Fear of Relationships Changing
- Fear of Unwanted Attention
- Fear of Failure
- Fear of Giving up What’s Comfortable
- Fear of Embarrassment
How does one overcome these fears?
- Start Small
- Talk through the fears with someone who understands and can help you
- Plan Long Term
You may not think any of these apply to you BUT if you have been struggling with seeing sustainable results when it comes to your health and wellness goals, you may just want to sit down and listen to me elaborate on this.
Conquering your fears may seem like a silly task, but by figuring out the root causes and working with the right strategies, can move closer to your goal of losing weight and getting healthy...without all the struggles!!
Let’s be real here for a quick second, we’ve all come up with some kind of excuse when it comes to working on our health and wellness.
Tell me if you’ve used any of these?
- "I don’t have time."
- "It’s too expensive."
- "I’m going to wait until ( X, Y, Z... you can fill in the reasons you’ve said you’d wait)."
- "I’ve already tried everything and nothing works, why bother"
- “I hate exercising.”
I hear these "reasons" all the time. But the truth is, they’re all just excuses.
All of them.
In this episode, I’m diving right into the truth bombs of WHY we continue using these excuses and what it is costing us in the long run.
What’s your best excuse? I’d love to hear some that you’ve used in the past.
I’ll tell you straight up WHY we keep using them and how to turn them into REASONS!!
Why not challenge yourself in a different way?
Turn your EXCUSES into your REASONS!!
What are the REASONS you want to lose weight and feel good about what you see in the mirror?
Do you want to FEEL better, have more energy, lose weight, feel good about what you see in the mirror, and be able to ENJOY the foods you love?
When your REASONS become bigger than your EXCUSES, then you’ll start making the right changes.
And I’ll be here to help you every step of the way.
Take a listen and learn a little something you may not know about your excuses.
Book your FREE Weightloss Breakthrough session >>> CLICK HERE <<<
I can remember thinking I needed to lose weight or make a certain part of my body smaller as young as 14 years old.
Right then and there was the first time I started losing.
In this episode, I’m going to dive right into all that I lost through my years of on and off dieting. Sure, I lost a little weight here and there..BUT I can tell you today...I weigh more than I ever did when I was constantly trying to make some part of my body smaller or fit into a certain size.
All those years had me lost..pieces of me that I had to reclaim in order to be WHOLE again. I let the diet industry make me think I needed to be obsessed with all the numbers and my size...and for what?
I lost way more than a few pounds each time I went on a diet...I lost MYSELF. I lost my health, belief in myself, trust in my body...love, respect and acceptance for my body went right out the door.
I’ll never forget when I realized this and what all those years took away from me. Sadly, these exact feelings came from the diet culture...the same thing I ran to EVERY TIME I thought I needed to be “fixed”.
Go ahead and listen to the rest of my story as you may hear some similarities and if you do, just know you are not alone.
I discuss all the feelings that came along with this and how I have turned it around to not only help me but help so many other women out there in similar situations with weight loss.
LADIES: Have you ever felt like…
You’ve tried and retried EVERY diet out there and they just don’t seem to work anymore
You struggle with what you see in the mirror ( just can’t seem to get rid of that “belly fat”)
You are STUCK on a vicious cycle without seeing results
In this episode, I share my unfiltered thoughts on what’s going on in the diet and weight loss industry world (+ what happens when Instagram-famous “health coaches” try to give weight loss advice ).
I’m dropping all the truth bombs along with a few F-Bombs
I’m also sharing….
a little bit about my unconventional ways of weight loss (I’m not afraid to go against popular opinion)
why I quit dieting altogether
and where I still see HUGE opportunities for change around what we think about weight loss
I’ll see ya on the inside…
Oh and P.S. :
I made mention of a little announcement I’ll be making in regards to a masterclass I'll be hosting soon. You can catch all the details right here…
Allow me to introduce myself…
I know many of you already “know” me and know what I do for a living…
BUT…
I have a few newbies here, plus
In this episode, I’m doing a little re-introduction of sorts to let you all know the who, what, when, where and why of ME.
Let me just say that in the past couple of years, a LOT has changed.
I pretty much flipped the script entirely on the “diet” world that I used to promote.
Here’s why…
I knew something had to change...SO, I changed it.
Over the past 2 ½ years I have taken a deeper dive into what TRUE HEALTH and NUTRITION really is. I have gone through extensive nutrition and life coaching training and have taken a deeper dive into the HOW, WHAT and WHY of our struggles with weight loss, body image, and our relationship with food.
So...go ahead and take a listen and allow me to introduce myself.
In today's episode, we dive deeper into our learned behaviors and feelings around food and emotional eating.
I can’t even describe all the awesomeness in this episode. Meghan really brings it into light.
She discusses all of our learned messages regarding food, dieting,and exercise...along with our looks/size and how our minds create the emotional and behavioral connections to these through relational frame theory.
Mindset is HUGE when it comes to how we feel around these things. I feel this is an important message to get out there because we’re all human and we should be allowed to FEEL our feelings. It’s a whole different sense of freedom when we can allow the feelings to be felt and understand these learned behaviors.
It may just be the key to resolving our emotional eating binges and self-sabotaging dieting behaviors.
Take a listen,
In this episode I’m going to dive right into how and why calorie counting can be harming you and your weight loss efforts. Let’s just say it became a very unhealthy obsession for me and I’ll go into that a bit more as I discuss these top 3 reasons.
Let’s keep in mind that “diets'' and calorie counting are NOT a one size fits all. If you are doing what everyone else is doing, you may want to take a few minutes and listen up. I had to learn the hard way but I want to inform you of the how and why so you can make the right decision for YOU when it comes down to it all.
So what are the 3 reasons? I’ll just go briefly into them here real quick:
- It’s not a one size fits all...somehow this calorie counting “Thing” falls under the “diet umbrella” so we think it’s the ONLY way ( P.S...It’s NOT!)
- Calorie counting can lead you down the path of becoming obsessed with being perfect with all the numbers and if you should happen to “go over” on anything...you think you’ve failed ( It’s not you, it’s the DIET)
- This “way of life” has also somehow become the “norm” and had us tying it to our self-worth ( I stayed within my numbers!! HECK YEAH) ok, what happens if you don’t hit the numbers or go over?
Be sure you listen to this full episode as I go further into detail on these 3 reasons along with the HOW on getting past the struggle.
If you are stuck, frustrated, sick of yo-yo dieting and want to reclaim your health and would like a little group support and some awesome tips on nutrition and exercise for lasting weight loss and lifestyle balance...come join us in our free Facebook Group
This group is specifically for women who want and need a different approach to weight loss and health...an approach from the inside, out!
In this episode, I’m going to be walking about 5 surprising, yet simple shifts that you can make that will have you hitting your weight loss goals in no time.
I get it, you’ve tried it all and you’re still unhappy with the way your body looks and feels. I have been there more times than I’d like to admit.
Nothing seems to work long term and what used to work for you way back when, is no longer getting you the results you desire.
Maybe you just can’t seem to get back to your old self no matter what you do sooo..you resort to going on another diet and counting calories once again.
Can I put a truthbomb out there for you?
There is a DEEPER reason why you’re unable to keep the weight off long term and it has nothing to do with your diet and food.
Let’s talk about these 5 shifts you can make and start seeing results TODAY!!!
The link I talked about in this podcast for my FREE MASTERCLASS >>> DITCH THE DIETS MASTERCLASS
I also discussed the link to get into my Private group ( for women) Click here to join us.
If you are stuck, frustrated, sick of yo-yo dieting and want to reclaim your health, and would like a little group support and some awesome tips on nutrition and exercise for lasting weight loss and lifestyle balance...come join us.
This group is specifically for women who want and need a different approach to weight loss and health...an approach from the inside, out!
How’s your relationship with food? Is it “complicated”?
In our weight and image-obsessed culture, it is very easy to feel very overwhelmed about food. This “complicated” relationship can sabotage our very best efforts, leave us feeling down, and simply take the fun out of eating.
Who wants that? I’m here to tell you, it doesn’t have to be this way!
In this episode, I’m going to dive into the 10 signs of an unhealthy relationship with food.
This type of relationship may be considered to be a form of disordered eating.
Many are unaware that they may have disordered eating. Disordered eating is defined as a variety of disturbed, abnormal eating behaviors, and every 3 out of 4 women suffer from it...and most aren’t even aware!
Disordered eating is often ignored, or worse, celebrated or prescribed in our fatphobic, “wellness”-obsessed culture. Are you curious if your “clean eating” might be too clean?
Here are some signs that your relationship status with food is “Complicated”.
I'll be diving a bit deeper into the following in today's podcast
- You ONLY focus on “CLEAN EATING”
- You avoid all the foods you actually WANT when in social settings
- You categorize food as either “good” or “bad”
- You live according to strict rules and beat yourself up if you break them
- You are a portion control freak
- You have feelings of guilt around food
- You use exercise as a means to “earn” food
- You give weight-based compliments
- Everything is all about the numbers
- You have designated “Cheat” days
What’s the difference between a healthy approach to food versus the above 10 that makes the relationship “complicated”?
FLEXIBILITY??? TRUST??? LETTING GO???
Let’s talk about this “complicated” relationship and how you can mend it.
I get it...with the new year comes a whole NEW outlook on life. I honestly LOVE setting goals and there is nothing wrong with having a plan to get from point A to point B…
BUT...STOP FALLING FOR THE WEIGHT LOSS GIMMICKS AND MAKING THE NEW YEAR ABOUT LOSING WEIGHT!!
In this episode, I’m bringing out all the BS that these “DIETS” are dropping in your news feed as the new year approaches...YEP!! I’m picking a fight and dropping truth bombs and F-Bombs in hopes that you will not fall prey and waste your time, effort and money ONCE AGAIN on these false promise BS diet scams.
REMEMBER, they have a 95% FAILURE RATE!! It’s not you, it’s the damn diet.
The diet industry is telling you lies and of course, I’m out to call them out.
WHY is it that every December, the news feed is filled with DIET advertisements? Is that what we’ve become? A society of working towards a SMALLER body to FEEL good?
I’m challenging you, right now to once and for all STOP with the diets and work on reframing how you are working on your health without directly connecting them to your body size or the number on the scale.
Let’s talk about the BS…
I don’t know why we do this to ourselves. Every year, we jump on the NEW YEAR NEW ME bandwagon and the number one goal is to lose weight!!
Don’t get me wrong. Setting goals and working to achieve them is an honorable mission in life. But I’m not going to pretend that a calendar change makes me a completely different person.
But here’s a thought: instead of subscribing to what’s become a very tired narrative, this year, let January be yours. There are so many reasons why you might consider this:
- You can start anything at any time
- Weight loss isn’t everything
- It’s all about the journey
2021 is the year that you can focus on being healthier rather than just smaller.
Not sure how or where to start? Let me help you ditch diet culture, set goals that don’t include weight loss, and help you feel better from the inside out.
Are you ready to enter into the new year focusing on what makes your body feel good? Share your key takeaways from this episode and this year with me in the comments below.
FREE DOWNLOAD I discussed in this episode.
7 SECRETS THE DIET INDUSTRY IS KEEPING FROM YOU DOWNLOAD
If you are stuck, frustrated, sick of yo-yo dieting and want to reclaim your health and would like a little group support and some awesome tips on nutrition and exercise for lasting weight loss and lifestyle balance...come join us in our free Facebook Group…
This group is specifically for women who want and need a different approach to weight loss and health...an approach from the inside, out!
“I’m going to wait until the New Year to start?”
If I had a dime for every time I heard those words in the last few weeks…
In this episode, I’m dropping some truth bombs about how waiting to start your journey can cost you..
The best time to start may be right now. There are many reasons why you should start your wellness journey —after all, there’s no time like the present.
I get it, it can be easy to get caught up in the hustle and bustle of the holiday season, and put off your own goals for a healthier you, BUT, let me say it once again…
There is no time like the present to start thinking about and taking action towards your goals.
In fact, putting off your goals could actually be causing you more stress.
I feel we stop dead in our tracks because we are scared not because it’s a busy season. There’s always going to be SOMETHING...and there really is no perfect time to start.
Don’t be afraid of failure...be afraid of being in the same exact spot you are next year.
Why NOW??
Well, what’s it costing you to stay stuck where you are right now?
Your health, relationships, maybe a job?
How you feel about yourself? Your mental, emotional and physical health?
That all adds up down the road…
BUT you can make a decision RIGHT NOW to change that and that’s exactly what I’m bringing in this podcast.
Let’s dive right in...
If you are stuck, frustrated, sick of yo-yo dieting and want to reclaim your health, and would like a little group support and some awesome tips on nutrition and exercise for lasting weight loss and lifestyle balance...come join us in our free Facebook Group…
This group is specifically for women who want and need a different approach to weight loss and health...an approach from the inside, out!
I wasted so much money, time, and energy on dieting gimmicks looking for a magic solution to give me the perfect body...like $40,000 over the past 30 years!!
In this episode, I’m sharing a flashback of my journey with you so that you can see the mental shift and the investment that I had to make in order to stop waiting for the weight AND WASTING MY MONEY!!!
I was stuck in the diet mentality world and thought that a diet would FIX me. I would constantly be searching for the next “quick fix” in hopes that this one would be THE ONE.
It was INSANITY...I kept doing the same damn thing over and over again expecting different results.
It was EXHAUSTING and FRUSTRATING
It was all my stinkin’ thinkin’...
I had to think of it all in a different way because I realized that if I kept doing what I had always done, I was never going to get the transformation I was craving.
So, why am I telling you all of this?
Because I know what it feels like to be stuck on that emotional rollercoaster.
I know what it’s like to feel like a prisoner in your own body. I know how debilitating it is.
I don’t want any other woman to ever have to feel that way.
I want every single woman that struggles with weight and loving herself to know that it’s not another diet that’s going to “fix “you.
I want you to know that you are NOT broken.
I imagine you’ve probably wasted a ton of money on those quick-fix gimmick diets.
Do you know the definition of insanity? Doing the same thing over and over but expecting different results.
That's what we’re doing to ourselves…
IT’S NOT YOUR FAULT and you don’t have to waste another dime on BS diets...let’s dive right into it.
If any of this resonates with you, let’s chat.
I can help you with that! Book a FREE discovery call TODAY…
My proven CIRNA METHOD has helped lots of other women besides myself. I want to extend a hand and offer that same help to you.
The program may not be for you but, isn’t it worth finding out if it is right for you?
It’s time to break free of the yo-yo diet/body shame cycle…
On this free call, you’ll discover:
- How to stop attaching your self-worth to a number on the scale so that you can live life now…not XX lbs from now!
- A simple way to feel confident in your body now without having to go on another diet.
- The secret sauce to finally feeling confident
- Plus a whole lot more…
There are a limited number of spaces available, so be sure to secure yours today CLICK HERE TO BOOK YOUR CALL TODAY
If you are stuck, frustrated, sick of yo-yo dieting and want to reclaim your health, and would like a little group support and some awesome tips on nutrition and exercise for lasting weight loss and lifestyle balance...come join us in our free Facebook Group…
This group is specifically for women who want and need a different approach to weight loss and health...an approach from the inside, out!
Do you feel stuck in an unhealthy relationship with food and your body image?
If so, you’re not alone….
In this episode, I’m going to give you 3 mindset shifts that will help transform these relationships.
It’s not uncommon to have a complicated relationship with food and your body. Many people do.
Sometimes this begins with body criticism and judgment, which then leads to unhealthy choices around food and exercise in an effort to improve their body.
I spent YEARS struggling with my relationship with food and my body.
I always had a strong desire to lose weight and a belief that life would be so much better if I could reach my “ideal weight”.
In all honesty, I had never really been overweight, but I think I always had a distorted view of how my body looked compared to how I believed it should look.
Looking back now, I can see how my mindset was completely off and my lack of confidence only got worse with each diet failure.
If you can relate at all to struggling with your relationship with food or your body, please know it is not your fault. Also, please know that it doesn’t have to be this way and it all begins with changing your mindset.
So let’s talk about the three mindset shifts that will help you transform your relationship with food and your body:
Letting go of your obsession with weight loss and the number on the scale…
Eating MORE...yes, I said more...you’ll understand when you listen to the podcast, I promise.
Accepting your body NOW, as it is...even if you’re still ”working” on it.
If you are stuck, frustrated, sick of yo-yo dieting and want to reclaim your health, and would like a little group support and some awesome tips on nutrition and exercise for lasting weight loss and lifestyle balance...come join us in our free Facebook Group…
This group is specifically for women who want and need a different approach to weight loss and health...an approach from the inside, out!
In this episode I’m giving you 5, maybe 6 tips on how to avoid the holiday weight gain and overeating.
The holidays are quickly approaching and it's the time of year where many feel they overeat, overindulge and feel a bit out of control with food. This often leads to feelings of frustration and hopelessness and then we “go on” a new year's diet....
Here are some powerful tips to support you in staying in avoiding the holiday weight gain and to treat your body well, so that you can move into the New Year feeling balanced.
Who wants to start the new year off on another diet or feeling deprived and restricted? I know I don't!
Let’s dive into these 5 tips...Shall we?
In this episode, I’m going to be talking about the perfect diet...Does one even exist?
Yes, yes it does.
The perfect diet IS out there, but not in the way that you think.
Truthbomb: There is no one perfect diet that works for every single person on this entire planet. That's impossible.
Each person has a different set of nutritional requirements to keep them healthy.
Many diets just barely sustain you or keep you alive. That doesn't mean that they are good for you long term.
Your perfect diet should not just keep you alive, it should help you thrive. It should give you the best possible intake of nutrients to allow your body to be as healthy as it can be...It should be BALANCED!!
So what does the perfect diet look like?
I’m bringing you 5 simple guidelines to finding your perfect diet...if you follow these simple guidelines to eating and thinking about food, better health is a few bites away.
Your diet should be balanced, enjoyable, sustainable, adequate, and maintainable...and most of all, it should keep you sane and not obsessing over the numbers.
Let’s talk a bit more about these 5 simple guidelines.
Feel like you just can’t find the perfect diet?
I WANT TO HELP . . .
Let's find out WHY you've been trapped on the emotional yo-yo diet rollercoaster for so long and put an end to it.
Let’s make some breakthroughs instead. Book your "Breakthrough Session" today.
DM me to get your call set up...I have a few openings left this week :)
If you are stuck, frustrated, sick of yo-yo dieting and want to reclaim your health, and would like a little group support and some awesome tips on nutrition and exercise for lasting weight loss and lifestyle balance...come join us in our free Facebook Group…
This group is specifically for women who want and need a different approach to weight loss and health...an approach from the inside, out!
“I can’t stick to a diet for more than a few weeks.” Here’s why and what to do about it. If you can’t stick to a diet for more than a few weeks, this podcast is for you…
Is this you?
Another year is almost over and…
-I lost no weight
-I look the same
-My energy is non-existent
-I don’t like the way I look in pictures
-I don’t feel in control around food
Let’s make sure your 2021 is not another year that comes and goes for you without anything changing…yet again.
Let’s talk about the 3 reasons you can never seem to stick to a diet:
- Is your plan sustainable?
- Have you changed your relationship with food?
- Do you have the right support and accountability?
Would you believe me if I told you these 3 reasons had nothing to do with willpower??
Let’s discuss this in further detail...shall we??
Sometimes losing weight can seem really tough... And keeping it off is another huge challenge!
BUT...is it all that dieting you have been doing that is causing you to gain weight?
In this episode, I’m going to be talking about a few predictable things that with each nes diet is setting you up for weight gain AND what you can do to “undo” all those years of this cycle.
What if weight loss didn't have to be a struggle? There's sort of a vicious circle with dieting and guilt and shame, or other negative feelings.
What if your body actually knee what it was supposed to weigh?
What if losing weight didn't have to be so stressful with all the diet confusion out there?
What if you didn’t have to keep starting over EVERY MONDAY?
What if you didn’t have to restrict certain foods?
WHAT IF?
Let’s talk about the alternatives to going on a diet and make sure you don’t gain weight from your diet again…
If you are stuck, frustrated, sick of yo-yo dieting and want to reclaim your health and would like a little support and some awesome tips on nutrition and exercise for lasting weight loss and lifestyle balance...come join us in our free Facebook Group
This group is specifically for women who want and need a different approach to weight loss and health...an approach from the inside, out!
Does it ever feel like you've spent most of your adult life on a diet? While you may experience initial success with many of the popular weight loss programs, sadly, the pounds typically creep back on. This can leave you beating yourself up and feeling depressed.
In this episode, I’m going to go over a few tips that may help you feel better about your weight and how to overcome the feelings of depression.
I get it, dieting really can impact your mental health, especially since it is all about rules and restrictions.
So, what do you do if your weight is getting you down, but you're sick and tired of the crash diets which seem to always lead to losing and gaining the same 10, 20, or 30 pounds?
Let’s chat about some healthier ways to lose weight and how to focus your energy on healthy choices that allow your body to return to its happy place and spend time learning how to accept your body, appreciate it, reconnect, or in some cases, connect with it for the first time.
Cardio? Weights? Which one will speed up your metabolism and help you lose weight?
In this episode, I'll be bringing it to you LIVE..truthbombs and all about Cardio -VS- Weight lifting
I feel like this is a multiple part question with a few multiple part answers. I get it, we all want to make sure we are getting more bang for our buck when it comes to working out. We're all busy and we just want to know what will get us the quickest results in the shortest time.
I hear you loud and clear. You want to feel as if you're working out in the best way to hit your goals.
So the question is... Do you need to drip in sweat to see success? Or will heavy lifting help you reach your goals?
Remember, I said it was a multiple part answer. So let's dive in and answer a few questions like:
- Is cardio better for fat loss OR should I lift weights?
- What are the best forms of exercise to get results?
-
What are the impacts of cardio versus weights on your metabolism and overall calorie burn?
-
The benefits of both
If you are stuck, frustrated, sick of yo-yo dieting and want to reclaim your health and would like a little support and some awesome tips on nutrition and exercise for lasting weight loss and lifestyle balance...come join us in our free Facebook Group…
This group is specifically for women who want and need a different approach to weight loss and health...an approach from the inside, out!
Body image refers to how an individual sees their own body and how attractive they feel themselves to be…
In this episode I’m laying it all out there and I’ll be talking about things such as:
What body image REALLY is
How you can feel good at any size, shape or weight
The difference between negative and positive body image and where these thoughts come from
Why we struggle with body image
It might be time to switch the negative to positive and live a life of abundance. This starts from the inside out and comes with a LOT of freedom once you have an understanding of yourself and how you perceive what body image really is.
Let’s talk more about these things. Shall we?
If you are stuck, frustrated, sick of yo-yo dieting and want to reclaim your health and would like a little support and some awesome tips on nutrition and exercise for lasting weight loss and lifestyle balance...come join us in our free Facebook Group…
This group is specifically for women who want and need a different approach to weight loss and health...an approach from the inside, out!
How does one SIMPLIFY weight loss? I mean some of us have been trying to lose those LAST 10 POUNDS for 187 years now…
In this episode, I’ll be giving you 3 EASY TIPS to SIMPLIFY YOUR WEIGHT LOSS.
What if...we tried to simplify things instead of making it all so complicated? It seems there is so much information out there and we are willing to try whatever it takes just to be a smaller size. We don't realize what we're doing to our bodies on the inside from a health standpoint because we have been brainwashed to believe that a DIET is the ONLY WAY TO LOSE WEIGHT!
Who wants to complicate things with all the counting, weighing, and measuring? Why not SIMPLIFY?
It can be as easy as:
- Building Healthy Habits
- Building a Strong Foundation
- Stopping the Restrictive Diets
I know this all may sound crazy to you but…
WHAT IF?
What if these 3 easy steps help simplify your weight loss? I know, with all that society is "teaching" us about weight loss, this may be hard to understand. Some may even think there is NO WAY any of this can actually result in weight loss.
What if focusing on one habit at a time works?
What if simplifying things help you make a lasting change?
What if you slowly built habits you can stick to a year from now?
What if you stopped over complicating things and just focused on one habit at a time?
What if you believed you could accomplish your goals this time?
What if BUILDING a solid foundation works and you never have to diet again?
What if...you listened to this podcast to find out more about 3 EASY STEPS TO SIMPLIFY YOUR WEIGHT LOSS…
If you are stuck, frustrated, sick of yo-yo dieting and want to reclaim your health and would like a little support and some awesome tips on nutrition and exercise for lasting weight loss and lifestyle balance...come join us in our free Facebook Group…
This group is specifically for women who want and need a different approach to weight loss and health...an approach from the inside, out!
Everyone loves a good before and after story so I'm about to lay mine out there in this episode It's about a journey of a few losses and a few gains, with not all of it being about weight OR that glorious transformation picture we all want to be like. Shit, I wanted that image so damn bad. So much so, that it kind of killed me inside in more ways than I'd like to admit.
Heck, I could give you a quick before and after picture and I could make myself look different in each one just by how I hold myself up in the picture...BUT before I do that, let me let you in on a little secret. Before and afters are BULLSHIT!!
YEP...I just said that...strap yourself in, it’s about to get REAL..
If I can teach you one thing by listening to this podcast it’s that you don’t always need that AFTER picture to show you’ve made progress. Things got ugly for me and it took me a while to understand and accept that...BUT it was a huge weight off my back when I realized there was more to my story than a before and after picture.
This is my story and I’m sticking to it...
P.S...Want to join a group of supportive women? Come join us in our private Facebook group... HEALTHY LIVING... Nutrition & Exercise Tips for lasting weight loss and lifestyle balance...
This group is specifically for women who want and need a different approach to health. An approach that starts from the inside, out!
WHERE DO YOU WANT TO BE A YEAR FROM NOW!!??
When you think about where you want to be a year from now - do you still want to be trying to lose weight stuck on the emotional diet rollercoaster?
I’m hoping 187% of you would answer that with a hard NO!
In this episode, I'm going to be talking about 5 simple steps to sustainable weight loss...
If I can teach you just ONE THING, it’s to stop chasing the short term, instant gratification quick fixes...
I’ve been there and I want you to LEARN from my mistakes with my 5 SIMPLE STEPS…
But FIRST, I want to fill you in on a little something…
I was the QUEEN of yo-yo dieting and self-sabotage...
I was busy counting my 1200 calories a day all while overtraining so I could burn off the “fat” and get “lean”.
All while I was miserable & felt like shit on the inside…
I wasted more money on “fat-burning” supplements, magic potions, and shakes because I was led to believe it was the only way and it was working for “EVERYONE”!
Like many, I THOUGHT it was the answer and I thought each new quick fix was going to be THE ONE because I was desperate and just wanted to see some results.
Listen up and try to understand...
The weight loss industry is a $72 BILLION DOLLAR INDUSTRY.
They thrive off of our weaknesses and promises quick fixes that don’t work!
In fact, 95% of diets fail YOU (that’s a 5 % success rate)
LESS than 3% of people who are successful keep it off for 5+ years.
So let me ask you again...WHERE DO YOU WANT TO BE IN A YEAR?
Stuck?
Struggling?
Dieting your ass off?
Frustrated?
STILL?
This is exactly WHY I changed the way I work with my clients and WHY I use the CIRNA Method with them.
5 SIMPLE STEPS to SIMPLE, SUSTAINABLE WEIGHT LOSS...
-
Getting to the root of your weight loss struggles
-
Working on your relationship with your body and food
-
The TRUTH about food and nutrition ( what the weight loss industry won’t tell you)
-
Healing your metabolism and hormones
-
How to make it work long term and find the right balance
LADIES, would you like more Nutrition & Exercise Tips for lasting weight loss and lifestyle balance??
Join us in my FREE FACEBOOK GROUP
This group is specifically for women who want and need a different approach to health. An approach that starts from the inside, out
I’m sure most of you, if not all of you listening to this podcast, have tried a diet or two in your lifetime.
Think back for a second and ask yourself…
How old were you when you went on your first diet?
Why did you go on a diet?
Did you get results?
How long did your results last?
How did your dieting progress from that point on?
In this episode, I’m going to discuss what years and years of YO-YO DIETING has done to our METABOLISM and how to help get it back to working correctly.
I’ll discuss a few signs and symptoms to tell if your metabolism has been negatively affected by dieting...such as:
*Inability to lose weight
-
Difficulty Sleeping
-
Mood Changes
-
Low energy and Fatigue
-
Craving and Binging
….and a few other symptoms that you may not ever realize…
Did you know that healing your metabolism can be as simple as focusing on things like eating nourishing foods, getting enough sleep, managing your stress, and keeping your gut health in check…
Let’s discuss it a bit more…
P.S...Want to join a group of supportive women? Come join us in our private Facebook group... HEALTHY LIVING... Nutrition & Exercise Tips for lasting weight loss and lifestyle balance...
This group is specifically for women who want and need a different approach to health. An approach that starts from the inside, out!
It seems they say by the time a woman hits 40, it’s all downhill. Well, I’m here to tell you, IT’S NOT nor does it have to be.
In this episode, I’m going to let you in on 4 little secrets every woman over 40 needs to know about losing weight.
I feel as though a lot of my clients come to me wanting to lose weight and they feel STUCK. They’ve tried everything and it’s like a complete uphill battle now. Diets they’ve done in the past are not getting them the results they used to get, they feel like their metabolism has slowed to a snail's pace, they are seeing more fluff around their mid sections and of course you can throw in the HORMONES too if you attribute the age.
I’m about to tell you that it doesn't have to be a struggle and you CAN see results. There are just a few things that may require a different approach as we age GRACEFULLY.
So,what are the 4 things every woman over 40 needs to know about losing weight? Is it boosting their metabolism? Something as simple as getting better sleep? Eating properly? You’ll have to listen to find out. You know I’m short and to the point so it won’t take up too much of your time…
I can tell you one thing, it’s not another quick-fix diet… You CAN see results...it may just require you to take a little different approach than in the past.
Let’s chat. Shell we?
P.S...Want to join a group of supportive women? Come join us in our private Facebook group... HEALTHY LIVING... Nutrition & Exercise Tips for lasting weight loss and lifestyle balance...
This group is specifically for women who want and need a different approach to health. An approach that starts from the inside, out!
Can’t seem to stay motivated long enough to hit your weight loss goals?
I got you…
In this episode I’ll be talking about 12 ways...12...to help you stay motivated on your weightloss journey.
I feel in order to see actually REAL sustainable results, we have to be willing to invest in ourselves.
Being motivated and knowing your WHY is important for your long term success.
With the proper tools and support you can find and stay motivated and hit your weight loss goals.
Knowing WHY you want to start a weight loss journey is the most important...I can tell you that is TIP NUMBER one. You need to be clear on your goals and define ALL the reasons behind them. Make sure your goals are realistic (#2). You have to be real and honest because this prevents the burn out that seems to have us all “Falling off the wagon” time and time again.
When you can take the baby steps (#3) in the right direction of your goals you’ll be celebrating your success. It’s all about progress, not perfection (#10) and understanding that there will be a few obstacles in the way that will try to stop you. When you have a plan and allow these challenges, you can develop coping skills ( #9) and easily push through anything that may try to stand in your way.
We all have different motivating factors and knowing them and being able to APPLY them to our lives can make a huge difference if and when we feel like giving up.
P.S...Want to join a group of supportive women? Come join us in our private Facebook group... HEALTHY LIVING... Nutrition & Exercise Tips for lasting weight loss and lifestyle balance...
This group is specifically for women who want and need a different approach to health. An approach that starts from the inside, out!
How many diets have you been on in the past? How many have you actually QUIT? Heck, some of us quit before we even get started...that right there, may be a sign…
In this episode I’m going to be giving you 3 TOP REASONS why you need to QUIT on your diet, and by that I mean, completely GIVE UP DIETING!!! I know, it sounds crazy BUT hear me out.
I was at a point where I felt like I was on a diet more than I wasn’t YET I wasn’t seeing any changes, which was a bit frustrating. I knew something had to change…
It was time that I QUIT my diet!!
Here are my top 3 reasons WHY we need to QUIT THE DIET!!
Diets do not address WHY you struggle with emotions or over eat. They will never help you get to the ROOT cause of your struggles…no matter how many you try.
All the years of dieting kept me in DIET PRISON...I swore I was obsessing left and right over what I was and wasn’t supposed to eat. What the hell kind of life is that to live?
Diets don’t teach you how to listen to your body. It seems they have you fighting your body left and right...don’t eat this, don’t eat after this time, don’t eat more than this. What ever happened to eating when you are hungry? That’s a sign your body is trying to tell you something.
I can tell you one thing for sure. If any of those 3 reasons sound crazy to you, you are JUST LIKE ME! I didn’t believe it. Each time I just went looking for the “next one” that would fix me.
News flash: You cannot solve your food and body issues with the same harmful “DIET MENTALITY” mindset that got you in the mess in the first place.
QUIT YOUR DIET!!!
If this is an area that you feel you may need some help in, please feel free to reach out and let’s have a chat.
melaniesobo@melaniesobocinski.com
P.S...Want to join a group of supportive women? Come join us in our private Facebook group... HEALTHY LIVING...
Nutrition & Exercise Tips for lasting weight loss and lifestyle balance...
This group is specifically for women who want and need a different approach to health. An approach that starts from the inside, out!
If you want to end the struggle with yo-yo dieting and see lasting weight loss results…
…I’d love to share the exact steps to get you there...these are THE SECRETS THE DIET INDUSTRY IS KEEPING FROM YOU ‼️‼️
I’ve put together a super simple guide that not only reveals the 7 SECRETS THE DIET INDUSTRY WON’T TELL YOU but it also walks you through:
✔️ 5 reasons diets are preventing you from getting lasting results
✔️ How sleep can affect your weight loss results
✔️ How your METABOLISM & HORMONES are linked to your weight loss AND/OR gain
✔️ How programs with deadlines are setting you up to fail
✔️ The secret ingredient to getting lasting weight loss results
✔️ The #1 Reason people don’t see the results they want
This E-Book is PACKED with valuable content on every single page.
With this guide, you’ll have everything you need to see the weight loss results you’re looking for.
PLEASE accept this as my FREE GIFT to you...🎁
Honestly, I just want more women to be able to end the struggle with yo-yo dieting and see lasting weight loss results...
It doesn’t have to be hard or complicated... CLICK HERE TO GET YOUR FREE eBOOK
Follow Me on facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
ATTENTION: Mothers, Sisters, Aunts, Daughters
Are you sick of feeling overwhelmed by the global pandemic? Are you looking for a proven and engaging way to stay mentally and emotionally well?
In this episode, I’m offering up a way for you to work on YOU and Get Your Power Back and Love The Life Your Live.
Studies are showing more emotional distress since this isolation has been in place
This the best and easiest way to take care of yourself and eliminate stress, overwhelm, and the overall feeling of being tired.
It’s true, you can eliminate the anxiety, the chaos, feeling lost in the shuffle of all the things going on or not going on in your life right now.
Imagine discovering the real you underneath the weight of the world you’re carrying on your shoulders.
Imagine...
- Not worrying about what anyone thought about you
- Feeling positive about yourself
- Being confident about how you presented yourself when you walked into a room,
- Being able to identify and let go of all the limiting beliefs about yourself
- Learning so much about yourself
- Finding out who you really are
I’m going to show you…
- How you can live like this all the time
- How it's going to come naturally every day
- How to set it up for long term success
- How to make part of your daily routine
Life is going to be in so much more balanced
How would it feel if you were living happier, weren’t feeling more stressed
How would your life be different?
How much better would you feel?
With everything going on right now, so many people are isolated and it’s having such a profound effect on them, and not in a good way. I’m offering this all at 93% OFF... I wanted to make this easily available to everyone!
Like less than your Starbucks addiction costs.
Get in now because this is a limited time offer, after all I can’t keep it at this price forever ;-)
Click The Link To Watch My Video To See How You Can Start Living a Powerful Life That You Love https://www.melaniesobo.com/project-self-love-amp-lp
This episode gets a little up close and personal with my story of recovery.
It almost didn't make it to a podcast at all because I was actually afraid of what people would think. I mean...is there really a RECOVERY when it comes to years of yo-yo dieting and body shaming? Isn’t recovery from something someone is addicted to?
YES! My answer is YES!
I was ADDICTED, OBSESSED and it was starting to lean towards the unhealthy side as it was taking up my every thought and action each day.
In this episode, I’m diving right into my struggles and downfalls that I feel kept me stuck in the diet world for so long.
Why would body shaming and dieting start at the young age of 14? I’ll tell ya.
Why would someone think their body was not good enough EVEN when they lost the weight? I’ll tell ya.
What would make someone WAKE UP from this and realize something needed to change? I’ll tell ya…
All you have to do is listen...
P.S...Want to join a group of supportive women? Come join us in our private Facebook group... HEALTHY LIVING...
Nutrition & Exercise Tips for lasting weight loss and lifestyle balance...
This group is specifically for women who want and need a different approach to health. An approach that starts from the inside, out!
If you want to end the struggle with yo-yo dieting and see lasting weight loss results…
…I’d love to share the exact steps to get you there...these are THE SECRETS THE DIET INDUSTRY IS KEEPING FROM YOU ‼️‼️
I’ve put together a super simple guide that not only reveals the 7 SECRETS THE DIET INDUSTRY WON’T TELL YOU but it also walks you through:
✔️ 5 reasons diets are preventing you from getting lasting results
✔️ How sleep can affect your weight loss results
✔️ How your METABOLISM & HORMONES are linked to your weight loss AND/OR gain
✔️ How programs with deadlines are setting you up to fail
✔️ The secret ingredient to getting lasting weight loss results
✔️ The #1 Reason people don’t see the results they want
This E-Book is PACKED with valuable content on every single page.
With this guide, you’ll have everything you need to see the weight loss results you’re looking for.
PLEASE accept this as my FREE GIFT to you...🎁
Honestly, I just want more women to be able to end the struggle with yo-yo dieting and see lasting weight loss results...
It doesn’t have to be hard or complicated... CLICK HERE TO GET YOUR FREE eBOOK
Whether you feel stressed out right now or not...there are times (Like these) where it is important to remember your health.
In this episode, I’m giving you 5 tips on staying healthy during stressful times...ESPECIALLY during a pandemic!
We all experience stress and anxiety on occasion, some of us more than others as we all deal differently, but there are situations in our life that can raise our stress levels...LIKE a DAMN PANDEMIC!!
Added stress can harm our immune systems, our digestion, our sleeping pattern and even our HORMONES!!! So how does one make sure they are working on managing their stress along with staying healthy during stressful times?
I’m so glad you asked because that is EXACTLY what I will be talking about during this podcast. While there are many things we cannot control, there ARE quite a few tha we CAN control.
It’s important to recognize that we MUST take our health into our own hands and a few simple steps to manage our mindset to get through times of uncertainty, overwhelming stress and anxiety..which is what I’m about to discuss in this podcast.
In this episode, I’m about to tell you a little story of how I started out my day a few days ago and tried on ALL THE CLOTHES and none of them fit me. I was a bit pissed and in the past, I would have been angry with myself thinking I had gained weight or ate too much and my first thought would have been...I need to go on a diet!
Well, I’m blaming the damn clothes this time and I’m about to tell you exactly why. It’s time we stop putting all the blame on ourselves and start looking at WHY the clothes do not fit and WHAT exactly is going through our heads when this happens.
Believe it or not, most times, it has nothing to do with your weight or needing to go on a diet and it has everything to do with the clothes and a few other factors...
I'm about to drop a few truth bombs, and of course a few F-Bombs...Let’s dive right into that...
Are LOW CALORIE diets worth it?
In this episode I’m about to lay down the law and give my 2 cents on these low calorie diets. If you have been following me, you already know what I think of diets BUT, THIS...THIS 1200 calorie B.S. is just insane.
SAdly, I used to be one of those 1200 calorie followers until I realized what it was doing to my health, physically,and emotionally. It wasn’t worth it. ALL FOR A SMALLER SIZE?
NOPE!
Let me just give you a quick little run down of what can actually go on in your body when you do these little low calorie, restrictive diets:
Malnutrition: You are starving your body of the nutrients it needs and this can lead to a whole whirlwind of health issues.
Such as…
Hair loss
Weight gain
Muscle loss
Digestion issues
Emotional issues
Skin issues
And much more that I mention in this podcast...see you inside...
In this episode I discuss what food freedom is: It’s pretty much the absence of any diet rules or restrictions. It’s being able to eat what you want and when you want WITHOUT feeling guilty.
I know many people are worried that they may put on weight if they are not following a set of diet rules or some meal plan.
Can we all just agree that you were born for So. Much. More. than constantly thinking about food, weight, and how your clothes are going to fit today? You deserve food freedom.
So...what are we going to do about it?
Finding success with food and body requires three simple steps. They truly are simple, but that does not in any way mean that they are quick or easy. It’s not a 30, 60 or 90 day quick fix.
I discuss these 3 in more detail in this podcast:
Awareness
Choice
Trust
As long as you’re still here, and you’ve read this far, I know one thing about you: You’re ready to learn more about the 3 simple steps to food freedom.
It seems that weight loss and dieting are always the top of most people's lists these days. We’re all so focused on weight loss that sometimes we don’t realize that we’re actually missing out on things in life.
In this episode, I talk about what we are missing out on in life by constantly being on a diet.
Are social events something that you fear because there’s food there that may not be on your diet? Do you find yourself skipping out on pictures because you haven’t lost the weight yet? Is it possible you’re hanging on to the “thin myth”?
Let’s dive in and talk about what you may be missing out on and how to change that and enjoy your life!!
P.S...Want to join a group of supportive women? Come join us in our private Facebook group... HEALTHY LIVING...
Nutrition & Exercise Tips for lasting weight loss and lifestyle balance...
This group is specifically for women who want and need a different approach to health. An approach that starts from the inside, out!
If you want to end the struggle with yo-yo dieting and see lasting weight loss results…
…I’d love to share the exact steps to get you there...these are THE SECRETS THE DIET INDUSTRY IS KEEPING FROM YOU ‼️‼️
I’ve put together a super simple guide that not only reveals the 7 SECRETS THE DIET INDUSTRY WON’T TELL YOU but it also walks you through:
✔️ 5 reasons diets are preventing you from getting lasting results
✔️ How sleep can affect your weight loss results
✔️ How your METABOLISM & HORMONES are linked to your weight loss AND/OR gain
✔️ How programs with deadlines are setting you up to fail
✔️ The secret ingredient to getting lasting weight loss results
✔️ The #1 Reason people don’t see the results they want
This E-Book is PACKED with valuable content on every single page.
With this guide, you’ll have everything you need to see the weight loss results you’re looking for.
PLEASE accept this as my FREE GIFT to you...🎁
Honestly, I just want more women to be able to end the struggle with yo-yo dieting and see lasting weight loss results...
It doesn’t have to be hard or complicated... CLICK HERE TO GET YOUR FREE eBOOK
In today’s episode I’m going to dive into what disordered eating is along with some signs and symptoms.
Disordered eating is used to describe a range of irregular eating behaviors that may or may not warrant a diagnosis of a specific eating disorder.
Now when I say disordered, I’m not diagnosing anything and I am not necessarily talking about the common eating disorders such as anorexia and bulimia or anything along those lines.
These signs and symptoms I am discussing are some you may not even realize you have BUT they can eventually lead to actual diagnosed disorders.
First and foremost, this 1200 calorie “diet” is number one on my list of disordered eating.
I’ll be discussing signs and symptoms of disordered eating such as:
- Frequent dieting, anxiety associated with specific foods or meal skipping
- Chronic weight fluctuations
- Rigid rituals and routines surrounding food and exercise
- Feelings of guilt and shame associated with eating
- Preoccupation with food, weight and body image that negatively impacts quality of life
- A feeling of loss of control around food, including compulsive eating habits
- Using exercise, food restriction, fasting or purging to "make up for bad foods" consumed
I do NOT give my clients meal plans. I have multiple reasons WHY but, in this episode, I'm going to discuss the 4 I feel are most important and why.
I know many people just want to be told what to eat, how much and when but what happens when the meal plans are done? What have you learned about nutrition?
How does one succeed with weight loss without a meal plan?
Let me just answer that loosely: Because everyone knows how to lose weight short-term. Eat less, and exercise more...OR is it the answer?
The problem is nobody knows what to do when they get to the promised land! What happens AFTER the meal plans are done with and you reach your goal? How do you maintain?
I don’t do the DIET MENTALITY so let’s dive into the 4 reasons and WHY:
- Meal Plans Don’t Work
- Meal Plans are Too Strict
- Meal Plans Don’t Teach You Anything
- Meal Plans Make Eating the “BAD” Foods Feel Like Punishment
THIS is exactly WHY I hate giving out meal plans. So WHAT does work? Listen to the podcast and you’ll find out...it’s not what you might think either.
Did you know traditional diets don’t teach you what you really need to know?
No one teaches you how to lose the emotional weight ..which is exactly WHY we start over and over again, Monday after Monday
I’m about to give you 5 things fad diets won’t teach you...no matter how many you try.
You’re about to find out exactly why you stay stuck on the emotional yo-yo diet rollercoaster ….starting over every single Monday but yet expecting different results.
You’ll never get the real results you want without these five things
I often ask my clients what their “goal weight” is when I first consult with them. This gives me a ballpark figure of where they want to go and how to reach their goal.
BUT….
There’s a little problem with this “goal weight” and waiting to reach it…
In this episode I’ll be diving into WHY waiting for your goal weight can become a problem.
I get it, your goal weight is this magical place where you finally get the body you’ve always dreamed of. Once you get to your goal, you’ve made it. Once you get to your goal, all the happy things finally fall into place for you.
You get to finally wear that outfit you’ve been waiting to fit into. You can go on vacation. Wear the bathing suit.
It’s almost as if once you get to goal weight you’re unstoppable. You’ll no longer have the weight holding you back from living the life of your dreams...BUT how in the world can it be a problem??
It’s more so what you’re missing out on while WAITING to hit that “goal weight”
Let’s talk about the issue with the whole concept of “goal weight” and what could happen IF you don’t quite reach that goal.
Follow Me on facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
You’re doing ALL THE THINGS...eating clean, exercising...BUT you’re not quite seeing the number on the scale go down. What’s the deal?
If the scale is stuck despite your healthy eating, add walking, jogging, dancing, or strength training to your routine, it’s possible your metabolism has slowed down for one reason or another.
In this episode I’m going to tell you a few mistakes you may be making that are causing your metabolism to slow down.
Things like:
What you are eating and drinking and whether you are getting enough of the RIGHT nutrients. There are many things we try when it comes to losing weight but these are SUPER IMPORTANT and they might just be the missing link to your success.
P.S...Want to join a group of supportive women? Come join us in our private Facebook group... HEALTHY LIVING...
Nutrition & Exercise Tips for lasting weight loss and lifestyle balance...
This group is specifically for women who want and need a different approach to health. An approach that starts from the inside, out!
If you want to end the struggle with yo-yo dieting and see lasting weight loss results…
…I’d love to share the exact steps to get you there...these are THE SECRETS THE DIET INDUSTRY IS KEEPING FROM YOU ‼️‼️
I’ve put together a super simple guide that not only reveals the 7 SECRETS THE DIET INDUSTRY WON’T TELL YOU but it also walks you through:
✔️ 5 reasons diets are preventing you from getting lasting results
✔️ How sleep can affect your weight loss results
✔️ How your METABOLISM & HORMONES are linked to your weight loss AND/OR gain
✔️ How programs with deadlines are setting you up to fail
✔️ The secret ingredient to getting lasting weight loss results
✔️ The #1 Reason people don’t see the results they want
This E-Book is PACKED with valuable content on every single page.
With this guide, you’ll have everything you need to see the weight loss results you’re looking for.
PLEASE accept this as my FREE GIFT to you...🎁
Honestly, I just want more women to be able to end the struggle with yo-yo dieting and see lasting weight loss results...
It doesn’t have to be hard or complicated... CLICK HERE TO GET YOUR FREE eBOOK
Losing weight can be a never ending battle. Some of us have always been looking for the hot new diet that will magically make it all easier. Sorry to break it to you, but staying slim and healthy is usually about making a commitment to lasting lifestyle changes—not the latest trendy diet.
In this episode, I’m talking about 6 things you have to give up to lose weight for good. Some of these things some of us have been doing for half of our lives.
It seems the diet culture has us believing all the WRONG ways to lose weight.
Take a listen to this podcast to find out if you’ve been doing these 6 things and find out how you can work on making some changes in order to see lasting weight loss results.
When it comes to weight- loss so many of us are searching for the right diet. There’s so much information out there BUT it’s very possible you may be making these 10 mistakes...without really knowing it.
In this episode, I’ll be addressing these 10 common mistakes we have all made and what to do about them to actually see sustainable weight loss.
Once you are aware of these mistakes, you’ll have a good idea of what’s been holding you back and how to get started back towards reaching your weight-loss goals.
How many times have you said “I’ll start Monday” or
“Well today is blown; I’ll just get back on track tomorrow” or
“I’m on vacation so I don’t care – I’ll get serious after”?
Seems the “start over” is always on Monday.
In this episode, I’ll be talking about the vicious cycle that we seem to continue to go on Monday after Monday.
Does this sound familiar?
Here’s how it goes:
- Start a diet with strict rules
- Lack of variety creates boredom and feelings of deprivation
- Break strict dietary rules and “cheat” on diet
- Feel guilty for “cheating” and give up altogether
- Eat all the foods you weren’t allowed on the diet
And then it starts over.
I’m about to let you in on a little secret on how you can get off this rollercoaster and find the right balance WITHOUT another MONDAY!!
Do you love your body? It's actually okay if you don't find yourself loving your body every day. I think it is more of a body acceptance type mindset that will have us feeling better about ourselves.
In this episode I’ll be talking about 5 things you should know when you are working towards body acceptance.
Things like:
Letting it go
Stop comparing yourself to others
Learning to respect and honor your body
True Health
And much more…
You are not alone... So many people have issues with their bodies. We all suffer with body issues now and then...we’re human.
Happiness is not a body shape, it's what's inside that matters. When we love ourselves from the inside out, everything will come into place.
Have you ever looked at your before and after pictures and not liked what you see?
EVEN if you lost weight, you still found something you weren’t happy with?
In this episode I’m going to be talking about WHY you may not be happy with what you see in the before and after pictures...
- Is something missing?
- Are you self sabotaging?
- Do you feel you are constantly struggling?
Let’s discuss WHY you may be feeling WHAT you’re feeling and HOW you can get past that and actually SEE the results you’re wanting to get.
Follow Me on facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
So many times I hear people say…”If I could only lose this weight, I’d be happy.”
In this episode, I’ll be diving into my story and talking about body image.
I was stuck in the thought of “If only”
If only I could lose the weight, I’d be happy
If only I could lose the weight, I’d like my body
If only I could fit back into these jeans, I’d look great…
This way of thinking made me almost give up on life completely.
THIS is why most people do not see the results they are expecting from a weight loss program.
They actually are going about it completely backward.
I was so backwards with my thinking that I was destroying my insides and shaving 20 years off my life just so that I could LOOK good on the outside for a short period in my life…
I was STUCK in the “IF ONLY” mindset…
I’m giving you tips on how to get “UNSTUCK” and get through that phase in a healthy way.
It really is embarrassing to admit exactly how vain and ridiculous I was.
It wasn’t until I got comfortable with the size that I was, no matter what size that was,
that I was able to have the right mindset that helped me to start getting lasting results...which is exactly what I will be talking about in this podcast…
Follow Me on facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
Do you struggle with binge eating? Did you know that is one of the signs that you are actually not eating ENOUGH.
We’ve always been taught to eat less and move more in order to lose weight. Well, I’m here to tell you that it’s not always true AND it’s not the only way for you to lose weight.
These 1200 calorie diets ARE NOT ENOUGH!!
In this episode, I’ll be giving you the 5 reasons HOW to know if you are undereating or not.
Are you constantly craving certain foods?
Do you tend to grab whatever you can after a long days work?
Do you tend to feel tired and worn down?
Do you always find it a struggle to lose weight no matter what you try or how much you eat?
Do you notice that you bloat from time to time?
If you answered YES to any of the above questions...you may want to be sure to listen to this podcast to make sure you are not setting yourself up for failure and frustration.
It’s possible that a little tweak may be needed in order for you to see results or push past your plateau...I’ll talk more about that in this episode.
Too many times we feel like we have failed our diet...time and time again.
In this episode I’m debunking that “myth” that you “fail” your diet because you do not have willpower or motivation...THE DIET IS FAILING YOU!
Sadly, we keep looking for another one to “fix” us.
When your phone fails to work properly, do you blame yourself?
When your car goes on the fritz do you blame yourself?
Are you picking up what I'm putting down here?
We would blame the product in this case. Yet, when it comes to a diet and whether or not it works, we blame OURSELVES!!!.
Let’s discuss HOW and WHY to stop blaming yourself and how to start seeing actual results from your weight loss efforts...without feeling guilty, shamed or like a failure.
Follow Me on facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
Through all my years of being into fitness and actually being in the industry, I have seen many different approaches to fitness and weight loss and what I want to know is...
WHAT HAPPENED TO HEALTH?
In this episode I’m talking about a few different aspects of fitness and how I’ve seen it in the past. I’m kind of picking a fight with the way it is promoted and how I feel it has nothing to do with HEALTH at all.
All the words the fitness industry uses makes me sick and it does NOT promote health as far as exercise goes. All the fat burners, pre workouts and everything we're using to make ourselves LOOK a certain way...is that HEALTHY?
So many people are working out to “Get lean”, make “Gains”, to lose weight BUT...what if you don’t see any of those results? Would you still workout?
It seems a lot of us are just doing it for a LOOK. BUT, WHAT HAPPENED TO HEALTH?
It’s time we change the reasoning behind why we workout and take away the whole “LOOKING GOOD” aspect of it all and make it more about our health...FROM THE INSIDE OUT!
It’s way deeper that what you’ll look like on the outside...you can have all the muscles and gains but if you don’t start from the inside, it will never be good enough for you.
Take a listen to my own story about how and when this all changed for me and how looking at exercise from a different point of view can make a world of difference to your overall health and wellness.
I’m sure you’ve gotten results from a diet or 2 in the past...let’s talk a bit more about that.
HOW LONG DID THE RESULTS LAST?
In this episode, I’ll be talking about how these quick fix diets are FAILING us. We’re not the ones failing. Sure, diets work in the beginning...BUT I’m talking about what happens later on down the line.
If I had known then what I know now, I would be a lot better off with my relationship with food. This is exactly what I’m talking about in this podcast. Let’s get off the emotional cycle of the diets and get lasting results...WITHOUT A DIET!
Stop blaming yourself, stop feeling guilty, stop chasing the next quick fix...you’ll hear all about what I went through and HOW you can avoid the mistakes I’ve made in the past and see true weight loss results without all the emotional baggage that comes with dieting
Follow Me on facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
I know, especially right now, things are uncertain and I am sure it is highetining anxiety and stress for some, if not all, of us.
In this episode I’ll be talking about how a LOT of ua are feeling at this time of crisis (COVID-19) and how we can cope with our emotions.
I know a lot of us, myself included, are having so many mixed emotions. Some of us feel lost, overwhelmed, uncertain, stressed out, trapped, cooped up, disappointed, frustrated and annoyed. You are not alone.
I’m giving a few tips and suggestions on HOW to cope with stress and anxiety during this uncertain time that we’re in right now.
I hope it helps you and gives you a little piece of mind. We WILL make it through this...TOGETHER!!
What's up with the weight gain?
You're working out, watching what you've been eating but you just can't seem to see any changes on the scale. You're frustrated and ready to throw in the towel, again.
It might be time to dive a little deeper into what else might be going on.
We’re about to dive into that in this episode. I know how frustrating it can be when you’re doing all the things and are NOT seeing and results...AND you might even be watching the numbers on the scale go up.
I’ll be talking about a few other factors, 8 to be exact, that might just be causing you to gain weight and believe it or not, they have nothing to do with “going on a diet”!
The point of me putting this all out there is to open people's minds to just a few of the reasons you may be seeing unexplained weight gain. It's possible that by addressing these issues, you may not need to go on another DIET!!
At the end of the day, you have the ability to work on any one of these areas above. Imagine what a few small changes can do to you. You are in control and YOU can do it!! You've got this.
NEWS FLASH!! Most diets fail!! There is a reason why most diets fail and I’m going to tell you why.
It’s not you, it’s the diet. In this episode I'm going to go over the 4 TOP REASONS why most, if not all, diets fail and how you can succeed.
The diet industry is making money off of us making us think we have failed when in all reality, the diet is failing us. We'll straighten that right out in this episode.
We'll go over having a plan for your goals and weight loss and make sure you are not making these 4 mistakes.
Links I spoke about in this episode:
Step-by-Step guide to Healthy Sustainable Weight Loss:
Healthy Living Facebook Group
Follow Me on facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
In this episode I have a very special guest who shares her story with us about how she went from feeling alone as a teenager and turned things around and gave back to the community. She became who she needed to be when she was younger.
Bre Zolfo shares her story in this podcast and talks about her speech, that touched my heart, in New York and how her Cafe Fresco business came to be. She speaks of her business vision of “COMMUNITY LOVE” and how she gives back to her community.
This was a touching podcast and got me a bit choked up to say the least. I am incredibly honored to now Bre and very thankful she shared her story with us. This world needs more community love and I believe Bre is on to something. She has been featured on Steve Harvey , WGN Radio and CBS This Morning. She has won community involvement awards and is about to receive another BIG AWARD in the next week.
Be sure to give Bre a shout out and stop in for a cup of coffee if you’re ever in Crown Point, Indiana. Cafe Fresco is where you want to be!! (April 17th @ 9 am is the big day of the award ceremony)
SHOW NOTES:
Bre’s Speech in New York… https://www.youtube.com/watch?v=yOTthy2DRGc
Cafe Fresco’s Facebook Page.... https://www.facebook.com/frescocp/
“Oh, you look good!” I would hear that as I was slowly dying inside. Those words meant nothing to me as I was in a very ugly place on the inside. How I looked and how I felt did not add up.
In this episode, I’m going to be talking a bit more about my story and how I felt like I was suffering internally as my external was “looking good”.
I’ll be discussing how I was feeling on the inside and struggling with my thoughts about myself and HOW I worked to overcome those thoughts and work on myself from the inside out.
How's your relationship with food?
Many of us don't realize that our relationship with food may be unhealthy. We're too busy going on diets, restricting certain foods and losing weight.
In this episode, I will be discussing how chronic dieting CAN lead to an unhealthy relationship with food and how you can heal that relationship.
I'll be discussing thing like:
Emotional Eating
Binge Eating
Falling off the Wagon
Body Image
I'm giving you my top 8 tips on working towards a healthier relationship with food and your body.
Follow Me on facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
We all start our diets with good intentions. Maybe we want to drop a few pounds for the summer, or a special event. It’s possible the doctor had told you that you are a bit overweight. Maybe you just want to look good in the mirror and tone up a bit.
We all know the drill when it comes to dieting. We get all ready to go and geared up with our new “going on a diet” toys. The water bottle, the new workout clothes, our scale that measures our body fat along with our weight and our new shiny scale to measure our food. You think you’re making all the right moves, so why aren’t the pounds melting off? You might be making these 4 crucial mistakes…without even really knowing it.
In this episode, I’ll be discussing 4 crucial mistakes you may be making, without even knowing it...things like
- Are you eating enough
- Are you doing the right diet
- Are you counting the numbers right
- Are you doing something sustainable
Follow Me on facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
What is the secret to healthy eating? People ask me quite often…What’s the secret to healthy eating? I’ve actually got a little known motivator that can do wonders…
Are you finding yourself feeling defeated in the face of seemingly easy to follow WEIGHT LOSS advice, such as eating more vegetables, eat smaller portions, don’t eat when you aren’t hungry, and move more?
Are you searching for the motivation to put all of that together to see results?
If you’re finding yourself unable to follow the same old “one size fits all” approach and, silly bits of advice, you are not alone.
We all know what we “should be doing” ( or at least that’s what I always hear from my clients) BUT we’re not getting into the nitty-gritty of why you aren’t already doing it.
In this episode, I’ll be discussing the SECRET to healthy eating...it’s time we get to the ROOT of the issue and start eating better.
Follow Me on facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
In today’s episode I have a special guest. She has been a friend of mine for a few years now and I have seen her kick butt at being her own advocate for her health. She has pushed past barriers and made sure she gets the answers to her questions.
She was recently diagnosed with Sjogrens, an autoimmune “disease” ( I really hate the word disease). It was a hard hit and a big pill to swallow when the diagnosis came BUT she is a warrior and had been stepping up and being her own advocate and finding the RIGHT doctors who will listen to her and work with her to make sure she gets the right answers and treatment.
Her story is one of courage, fight, determination and of course setbacks and tears...but she keeps fighting and she is sharing her story with you all today….Please welcome my friend Stefanie.
In this podcast Stefanie shares that she has been writing a blog to document her journey. If you’d like to hear more of her story you can check it out by heading here >>>>> Learning and Living with Sjogrens <<<
Follow Me on facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
Do you know these 4 hidden reasons why your diet may not be working?
We all start our diets with good intentions. Maybe we want to drop a few pounds for the summer, or a special event. It's possible the doctor had told you that you are a bit overweight. Maybe you just want to look good in the mirror and tone up a bit.
In today's episode, I’ll be talking about the 4 hidden reasons why your diet may not be working. I’ll be discussing whether or not you are eating enough or too much, diving into how a calorie is NOT a calorie and talking about the numbers and which “diet” you may be on.
Let’s dive in and learn more about these hidden reasons that I’m about to uncover.
Follow Me on facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
When it comes to weight loss, I’d have to say emotions are most of my clients biggest obstacle.
Even more than the physical barriers we may deal with, our emotional patterns or reactions can be the hardest to overcome. I’ve found this to be true with not only myself, but with a lot of the people I work with in my programs. It’s an emotional rollercoaster to say the least.
So many emotions can come into play on a weight loss journey * Stress * Anxiety * Depression * Guilt * Anger
Those are just a few that come to mind and have gone through myself.
In this episode I’ll be giving some great tips on how to handle the emotional journey of weight loss with things like Self-Awareness, not obsessing over the numbers and finding support to help you along your journey.
Follow Me on facebook @ https://www.facebook.com/melanie.sobocinski
Check out my website @ https://www.melaniesobo.com/
See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en
Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/
Stress and Weight Gain Are you stressed out? Do you know that your stress and how you handle it can cause you to gain weight? Let's talk about stress and weight gain.
In this episode I’ll be diving into the common mistakes we are making, without even being aware, that may be causing stress and weight gain. I dive a little into the role HORMONES play in all of this stress/weight gain area. I will also give tips and advice on how to handle this said stress and see results you deserve from your weight loss efforts.
Most importantly, I will talk about how TO stop the weight gain from stress.
References from podcast:
* Stress Reducing Supplements
Good quality supplements have the potential to dramatically improve your results if taken correctly and for a sufficient amount of time. Trust me on this one, I know from experience and I've found some pretty high quality supplements that have dramatically changed my life and helped reduce my stress levels.
These supplements, called adaptogens, have many studies showing that they can alter cortisol (3), but that they can also promote weight loss by increasing muscle mass and by reducing recovery time post work out.
Supplementing with high-quality supplements such as ashwagandha or Rhodiola may be the boost your body needs.
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I’m about to tell you the #1 reason you haven’t been able to lose those last 10 pounds. How to drop those last 10 pounds!! They can be stubborn, can’t they? Heck, some people are on their 87th time of trying to lose those last 10 pounds.
I get it, those last 10 pounds can be a PAIN in the A$$!
In this episode, I’ll be filling you in on the #1 reason you’re having such a hard time with those last 10 pounds and talking about what your SWEET SPOT is.
That number on the scale may just be hampering your progress so let’s work on getting through that and dropping that weight an easier way.
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How do you measure your progress without using the scale? THROW AWAY THAT SCALE!! Yes! Throw it away. You do NOT need to use the scale to measure your progress.
In this episode, I’ll be talking about WHY we, as women, seem to think the scale means so much as far as our progress and HOW to get away from that and measure our progress differently.
I know what it’s like to have the scale dictate my day depending on whether or not that number has gone up, stayed the same, or gone down and it’s not a way to live.
It’s time to throw that scale out and look at other ways to measure your progress and that’s exactly what I’ll be discussing in today's podcast.
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I also referenced a webinar about emotional eating. You can check that out here EMOTIONAL EATING WEBINAR
It’s not you, it’s the diet…It might be time for a break-up. I remember telling this to one of my clients as she came to me feeling defeated and said: “I’ve tried EVERYTHING!”
Everything meaning she was:
- Reaching the point where she was done with dieting.
- Tired of the weighing, the tracking, the lists of foods she shouldn’t or should be eating.
- Sick of feeling like she wasn’t measuring up every time another diet failed.
In this episode, I’ll be giving you my 5 STEPS on HOW TO BREAK UP WITH YOUR DIET...and still see the results you’re looking for.
I also referenced a webinar about emotional eating. You can check that out here EMOTIONAL EATING WEBINAR
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In this episode, I am diving a bit more into my story as a fitness professional and all the BS myths and false promise traps that I fell into that only led me to hate myself even more.
Was I a fake? I sure felt like it. It gets pretty raw in this episode as my passion tends to come out with unpopular opinions and cuss words!!
Buckle up ladies...this one gets pretty REAL!!
Oh yes, I’m calling BS on those before and after pics. I cannot tell you how many before pictures I have taken over the years only to end up being pissed off in the end. I do NOT have one single after picture because I did NOT see any difference. At least, nothing I THOUGHT was different in the before versus after photo.
In this episode, I’ll fill you in on the 4 reasons WHY before and after pictures are B.S., why they say nothing about your overall health and why they don’t always equal confidence.
You’ll be surprised to hear that you can actually be happy, healthy and confident without ever taking a before or after picture...because they’re BULL SHIT!!
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There are many things I wish I had known before I started to go on diets but I am going to share 6 important things I wish I had known before I went on a diet.
If someone only told me that I would not only lose my mind but that I’d also lose myself I don’t think I would have gone on or been looking for the “next diet”.
No one ever told me BUT I’m going to tell you in this episode… What I wish someone would have told me about going on a diet * Your body will fight you every single time to get back to its normal weight!
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You’re killing your metabolism.
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You won’t find weight loss in a magic pill, shake or fancy wrap or lotion.
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It’s okay to be conscious of what you’re eating without going on a DIET
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It’s okay to eat the cake
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There are so many more productive things you can be doing with your time than counting and weighing every damn thing!!
BLOG POST: https://www.melaniesobo.com/6-things-i-wish-i-had-known-before-i-went-on-a-diet
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What Happened When I Stopped Going on a Diet
I can remember going on diets left and right, trying to find the right one to rid me of those last 5 or 10 pounds or help me lean out. I got to a point where it was doing me no good and only leaving me frustrated.
BEFORE YOU GO ON ANOTHER DIET, YOU NEED TO HEAR THIS!! I remember being so flipping overwhelmed at the thought of stepping on the scale…
Especially since I was doing ALL THE THINGS to see results but I wasn’t seeing a damn thing! It was a fricking vicious cycle…a rollercoaster of BS!
In this episode,I’m going to reveal some top secret information on HOW I stopped dieting and what happened to my body…
I’m about to tell you my story and how YOU can stop dieting and get off this crazy rollercoaster!!
In this podcast, I referenced my Masterclass where I give all the detail about overcoming the Emotional Diet Rollercoaster. You can find that webinar by clicking this link.
BLOG: https://www.melaniesobo.com/what-happened-when-i-stopped-going-on-a-diet
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Today's guest is a well known Functional Diagnostic Practitioner and Integrative Holistic Health Coach and is the founder of Thrive By Food. She has recently opened a NEW are of her business to help other coaches structure their health coaching businesses and take them to new levels.
With a background in marketings, communications, and advertising, she has helped many businesses take it to the next level and she decided it was time to help out her fellow health coaches.
She assists other health coaches by teaching them what took her over 5 years to learn in a shorter time which is the EXACT reason why all 3 of her businesses have massively scaled, been crazy profitable and have felt FUN.
Join us in today's episode to hear all of her great advice.
Kristin also offers a FREE consultation/ introductory call : Book Your Call TODAY
You can also find her on facebook >>> KRISTIN THOMAS