Your Best Body: Recent Episodes
Michelle Gilhousen
Do you ever find yourself starting your diet Monday, and then halfway through the week you’re at a drive-thru ordering a burger with a side of fries and a milkshake? Or maybe you’re sifting through your pantry for something to eat, and 30 minutes later you’ve eaten an entire bag of chips, a package of Oreos, cookies, cake, literally anything you can get your hands on.Then this is the podcast for you! I’ve struggled with my own journey of dieting, restricting calories, just to binge for hours on end on food, in or out of my house. I lost 40 pounds throughout my own weightloss journey, learning along the way what I should and shouldn’t have done, and I’m going to share all of my tips with you so your weightloss journey can be so much simpler. We’re going to talk about all things fitness, nutrition, health, diet, wellness, workout, exercise, food prep, food science, mental health, lifestyle, and fat loss advice and knowledge that I’ve learned and accumulated along the way.My main mantra: The best body is the one you create without a diet.
In this week's episode, I talk about the pivot of this podcast, and that we'll be moving on into season 2 of this podcast. Stay tuned if you want to find out what happens next!
This week I talk about the comfort zone, where you want to be comfortable and where you want to be uncomfortable in order to succeed and get the results you want in life.
In this week's episode I dive into how our brain works and how desire is trained inside us - just as we can desire something we can also decondition ourselves to no longer desire that same thing. I go through the 24 hour plan, how to allow the urges that you'll have to go off the plan, how you'll most likely go through withdrawal, but at the end you'll have de-conditioned your internal programming, your brain, to no longer have a strong desire to overeat and over-consume in order to lose weight permanently.
In this week's episode I talk about how to get results and how to make your life easier. I give some awesome nuggets that I've received from my coach and Tony Robbins that have helped me with my mindset and creating the momentum, actions, and the results that I want in my life. The key: doing the things that we think are hard. Apply to work with me at: www.michellegilyfit.com or find me on IG: @michellegily
In this episode I go over the 4 reasons why you shouldn't use a meal plan for your weightloss goals. If you want to sign up to work with me : apply at www.michellegilyfit.com or find me on IG: @michellegily
Talking about this much debated topic and question that I get asked all the time. The 5 main things an online coach will do for you that a personal trainer will not and when it's beneficial to hire one or the other when you're looking at coaches for this new year. This is my knowledge based on experience as a personal trainer and having friends as personal trainers and working for major global gyms and small mom and pop gyms as well as my experience owning an online health and fitness business and being surrounded by a community of established online coaches who are always in the best interest of serving their clients. You can apply to work with me at: www.michellegilyfit.com and find me on IG: @michellegily
Contrary to popular opinion - I want you to stop making a new years resolutions. Only 3% of resolutioners actually follow through with their new years plan, and I don't want you to fall into the 97% because the odds are not in your favor. In this episode, I dive into what you should do instead, goal planning, how to track your metrics, making realistic goals, and showing up from a place of love instead of hate this year. You can apply to work with me 1:1 at www.michellegilyfit.com or find me on Instagram @michellegily.
This week I talk about how to set goals for the new year - and the three different types of goals you can set - good, better, and best goals. How each of these goals can help you with losing weight permanently, and how to keep them realistic or as unrealistic as you want and still achieve them. WORK WITH ME: www.michellegilyfit.com OR find me on IG: @michellegily
This week I discuss how to stick to your diet and stop falling off the diet train, how to stop yo-yo dieting, and really create a permanent and sustainable solution to your weightloss problems. Here are my 7 diet tips for you on how to stay on track! Work with me: www.michellegilyfit.com or find me on IG: @michellegily
In this weeks episode, I go over all the tips to lose 100 pounds without tracking a single calorie or macro. These are the basic building blocks to get you to start forming daily habits and awareness that will get you to move more and start losing weight effortlessly!
Find me on IG: @michellegily or sign up to work with me: www.michellegilyfit.com/coaching
This week I talk about the power of choice - how life is 90% out of control and about 10% in our control, and with that 10% we have the power to create so much possibility with how we talk to ourselves and how we talk about our decisions. Follow along to learn how to feel empowered about your weightloss journey and life choices!
On this episode I talk about some of the supplements I would recommend. Like, zinc, magnesium, fish oil, vitamin D and vitamin B, creatine, and protein powders. I talk about what these supplements do for your body and why I recommend them. And, why you should think about getting better quality supplements. Find me on my website: www.michellegilyfit.com or on Instagram: @michellegily
In this week's episode, I talk about how to make decisions to create the life and results you want (whether that's to lose weight, find a new job, increase your pay, whatever it may be). And a powerful tool to use in order to create the things you want in your life FASTER. 60 seconds is all you have to make your wildest dreams come true. Are you in??
ENROLLMENT IS IN FULL SWING! You have 2 weeks to get the discounted price for my 1:1 private coaching before it goes away and experience my new program with all it's added benefits and features. Apply to work with me at: www.michellegilyfit.com OR DM me on IG: michellegily
On this week's episode I talk about what stress is, how the hormones in our body (cortisol) are affected, what cortisol does in our body, and what the side effects of high stress levels are on our body and our actions. Then, I dive into some tips on how to manage tips. If you want the biggest tip of all - mental and emotional management, then sign up to work with me! You can get in on my Black Friday Deal NOW, before all of Instagram does, by contacting me on my website: www.michellegilyfit.com and telling me you're in! Or sign up for a free 1:1 discovery call with me to map out your plan of losing weight through the holidays or in the new year. You can also message me on Instagram: @michellgily and tell me you're in there!
The are 6 main things that water helps you with in order to aid and enhance your weightloss process that you need to know RIGHT NOW! I always preach how important it is to drink water, and now I give you all the reasons why, how much to drink on a daily basis, and how it varies from person to person.
Sign up to work with me for the Black Friday bonus by applying here: www.michellegilyfit.com or DM me on Instagram and tell me you're in: @michellegily
In this week's episode, I share with you 3 simple tips you keep you moving towards your health and fitness goals throughout the holiday weekend, which can apply to all holidays. These 3 simple tricks will keep you propelling forwards and losing weight without guilt or food FOMO so that you don't have to take a step back this weekend during Halloween or any weekend or holiday in the future.
Apply to work with me: www.michellegilyfit.com
Find me on IG: @michellegily
Last, but not least, of this 3 part series on how to lose weight without a diet, is your mindset! So far in part one we've discussed how your nutrition impacts your weightloss, and in part two we discussed your workout program and training regimen. Now this week, we're talking all about mindset, how positive and negative thoughts drive the result you want in your life, and how you have full control over your own life and it's path and trajectory.
Apply to work with me here: www.michellegilyfit.com
IG: michellegily
This week we go over strength training and it's importance in losing weight, how it effects your BMR (Basal Metabolic Rate) which is how many calories you burn at rest, how it affects your body, and what it does for you in the long run. Tune in as we go over part 2 of this series, with part 1 being all about nutrition.
In this 3 part series I'm going to walk through how to lose weight without having to go on a crazy diet plan of tracking or counting calories and macros. It's simple. And in order for it to be sustainable, it has to be simple. Listen along as I talk about the first step - awareness around your nutrition and how we can better enhance your nutrition and eating habits!
Sign up to work with me here: www.michellegilyfit.com
Find on me on Instagram: michellegily
This week I want to challenge you! I want to challenge you to take action - what if you couldn't give up on your weightloss, health or fitness goals? Then what would you do? Think about it!
On this week's episode I talk about your self-belief plan to counteract self-doubt, procrastination, other people's opinions and opinions about yourself in 3 simple and easy steps. These will make a huge impact if you follow them through on your weightloss journey!
Website: www.michellegilyfit.com
IG: @michellegily
Hey there! In this week's episode I talk about how to overcome your binge eating patterns in 4 simple, easy steps - RAIN. Tune in to find out more about this acronym and how it can help you before, during or after a binge!
In this week's episode I dive into the 4 steps to stop the self sabotaging thoughts and behaviors that you may have that are preventing you from losing weight. I explain how to bring awareness to them, what they may look like, how to shine light in a new direction (a more positive one) that creates more weight lost than weight stall, how our self-sabotaging behaviors are controlled in our brains, and how we tend to take action as human beings that support that behavior. Tune in to find out!
Work with me: www.michellegilyfit.com
IG: @michellegily
Hey! This week I dive into how to create a new story with purpose to fuel your weightloss journey in a way that makes you feel powerful and excited instead of worthless and tired. We all carry around a story, and we can actively choose to keep it or make a new one for ourselves in a way that serves us to be a better version of ourselves in the future. I share how I carried around my victim mentality for so long and my "not good enough" syndrome, but that quickly changed as I shifted my story and came up with all the reasons that I was good enough.
Apply to work with me here: www.michellegilyfit.com
Find me on IG: @michellegily
In this week's episode I dive into the habit loop and how it starts. There are two ways we move through life - consciously and unconsciously. Our habits are part of our unconscious brain, and in order to change them we have to bring awareness and consciousness to them. I give you 10 tips on what to do to break that overeating pattern once you're aware of the "trigger" or cause of it.
Find me on IG: @ michellegily
or online: www.michellegilyfit.com
In this week's episode I talk about how perfectionism gets in the way of your weightloss journey. About how it takes 66 days to create a habit (anywhere from 18 days on the short side to 105 days on the longer side). And how you really need to stick to a plan/method for longer than 2 months (at least 3) to start creating the new behaviors and habits to make this weightloss method work and stick. Stop trying to be perfect, and be more realistic and human. Messing up is part of the process!
Work with me: www.michellegilyfit.com
IG: @michellegily
On this week's episode I talk about how every action and decision you make leads to your weightloss success or retracts from it, because ultimately you are responsible for your weightloss success.
You have to take ownership of it, every single day, to become the person you want to be who is lighter, and come up with reasons that are compelling you make you want to do it every single day.
You have to bring consciousness and awareness to your eating patterns, habits, and behavior in order to determine if those are the ones you want to keep in your life or toss away.
You can create anything you want to. You can lose weight sustainably. You can lose weight for good.
Sign up to work with me at: www.michellegilyfit.com
Find me on social media - Instagram: @michellegily
In this episode, I talk about how I cut weight 5 kilos (11 pounds) without tracking macros or calories and using an app to make sure I was on track.
I tracked my weight, and that was it.
And how it affected my performance with weightlifting. (Which it didn't)
I was very happy with my meet results, and the new up-leveled person I've become cutting and losing weight this way. That I would choose to do it this way over and over again every time. And I don't fear cutting or losing weight. It no longer brings me stress or anxiety.
Sign up to work with me: www.michellegilyfit.com
IG: @michellegily
In this episode I dive into being future focused instead of past focused.
If we always look to the past to define what it is we create in the future, then we will continue to create the same results over and over again. Instead, I challenge you to look to the future of what is possible instead of looking into the past of what is probable.
Probability is past focused, and doesn't create the results you want.
Possibility is future focused, and DOES create the results you want.
And regardless, ANYTHING is possible. It's possible that you can create the same results and it's also equally possible that you can experience massive growth and create new ones.
The choice is up to you! But staying in the past only creates more past results. Focusing on the future creates so much possibility and new results.
Hey there!
In this episode I go through 10 common reasons why you're not getting the results you want with weight loss - the cold hard truths that may be difficult to hear. The reasons why you're creating the body you have right now, why you're staying overweight, and why you don't want to commit.
And it has to do with the excuses that you make, not taking ownership of your results, perfectionism, not wanting to feel hunger or be uncomfortable, and continuously doing the same thing over and over hoping for a different result.
I say these reasons in the most loving way, but in order to create a different result, you have to start doing something differently. And the most important factor with your weightloss journey is going to be your nutrition.
If you want to find out more about what I do with my clients head on over to
www.michellegilyfit.com
Or if you want to follow me on social media and see what it is I'm up to lately, you can find me on Instagram: @michellegily
In this episode I explain my journey with weightloss, the struggles I went through when I was trying to heal my relationship with both food and my body.
And it wasn't easy. It took a lot of time.
But there are 3 main key components that helped me lose it for good: mental, physical, and emotional management.
Physically being able to feel hunger and be ok with it.
Managing my emotions so that I don't binge or emotional eat.
And shifting my mindset with different thoughts that empowered me instead of sticking to beliefs that were hidden and that other people would say about me.
I go into detail over this, how to feel hunger on a scale, how to change your environment for success, and create the results that you want with your weightloss.
And it all started with me. Being committed to my goals and myself. Allowing foods that I restricted, in moderation, and allow my urges and cravings to be there, and satisfy them without going overboard.
It worked for me, and it can for you too.
Follow me on Instagram: @michellegily
Sign up to work with me: www.michellegilyfit.com
On this week's episode I talk about the 3 key factors in creating consistency with your weightloss journey so that you don't jump ship or give up when you're feeling demotivated, frustrated, and not seeing results.
The 3 important factors are: discipline, accountability and motivation.
You need all 3 of these in order to create success with your weightloss journey.
I dive into how you can create discipline with nutrition and working out, meal prepping, and anticipating obstacles or failure.
How you can find accountability with friends, an accountability buddy, family members, group classes, a community, or a coach.
And finding motivation even when you're not motivated - inspiration from different avenues, social media, and other platforms, and realigning with your goals on why you created them in the first place.
You can sign up to work with me at: www.michellegilyfit.com
And find me on social media - IG: @michellegily
In this week's episode I talk about the difference between wanting and needing to lose weight - and how a small word can make a huge impact on our weightloss journey.
Wanting leads to desire. Needing leads to desperation and graspy vibes.
One leads you towards your goals full of motivation and reasons to do it, the other treats it like a chore, something that you don't want to do but have deemed is necessary for the moment.
A simple mindset shift of want vs. need can make a huge change towards getting to your goal in a simple and effortless manner.
Sign up to work with me: www.michellegilyfit.com
Follow me on IG: michellegily
On this episode I explain what intuitive eating is -
Definition: Giving yourself unconditional permission to eat; honoring your hunger and respecting the body regardless of weight or shape. Being physically active for enjoyment and health. Not just to burn calories or lose weight.
And then go on to explain my 3 tips to becoming an intuitive eater if you have been previously chronically dieting.
1. Taking back power from the scale.
2. Resisting diets when your weight seems to increase.
3. Finding body neutrality when body positivity seems out of reach.
You can find me at: www.michellegilyfit.com
To work with me or sign up for a free 1:1 consultation, visit my website.
You can also find my free PDF for the 3 weightloss tips to make your weightloss journey simple and sustainable.
Find me on social -
IG: @michellegily
Hey everyone!
In this episode I discuss the two different types of hunger we experience - one where we think we're hungry and our brains are telling us we want food, and the other one where we're physically hungry and we can feel the sensation in our bodies with our stomach grumbling.
One of these reasons is the cause for overconsumption, binge eating, overeating, and being overweight.
Can you guess which one?
Tune in to find out! And get my 3 tips to stop the mental hunger.
Website for coaching: www.michellegilyfit.com/coaching
IG: @michellegily
In this week's episode I talk about the 3 most common mistakes that are stopping you from making progress towards losing weight and weightloss.
As mentioned in the episode you can download my free PDF OR sign up for a FREE consultation call with me at: michellegilyfit.com
You can also DM me on Instagram: @michellegily if you have any questions or want to get to know me more!
The 3 common mistakes you're making right now that are preventing your weightloss are:
- Picking a Weightloss Method that's Unsustainable and Doesn't fit with your Lifestyle.
- Trying to Outrun Your Diet.
- Not Utilizing Your most Powerful Asset - Mindset.
I dive into these 3 a bit more on this episode and give you a clear understanding of how these 3 mistakes are getting in your way, and what to do instead. I help you understand why these are stalling your weightloss and give you solutions to these common weightloss mistakes to go out there attack your goals right now.
So many times I get asked this question: Michelle, Can I drink alcohol and still lose weight?
On this episode I talk about the 3 things hindering your weightloss with alcohol including the calories, sugar content, and recovery.
How the "carb" labels on different drinks don't amount to the actual amount of calories in each drink.
How the sugary drinks like margaritas, mimosas, and sangrias are actually calorie bombs.
And what alcohol does to the body in terms of recovering if you workout consistently and have body or physique goals.
And included in this episode is my recommendation as far as how to drink and still lose weight, as well as what types of drinks to order that keep you on track to losing weight.
You can find my PDF file here for the 3 Weightloss Tips for Simple and Sustainable weightloss on my website:
https://www.michellegilyfit.com/3-steps-to-losing-10-pounds
And you can find me on IG: @michellegily
Hey everyone!
In this week's episode I talk about the 10 weightloss tips that I wish I knew when I started losing weight for the first time. These are some of the mistakes I made in my journey that I don't want you to have to figure out on your own, and if you can learn from my mistakes, then even better! I want weightloss to be simple, easy, and effortless for you and that's what I do in these 10 tips.
In the beginning I talk about my new booklet - A Simple and Sustainable 3 Step Process to Lose the Last 10 Pounds.
This can be applied whether you're trying to lose your very first 10 or the last 10, it helps you simplify the weightloss process, create a reason you want to do it that's unwavering and go after it in a method that I teach my clients how to do.
The link can be found right here:
https://www.michellegilyfit.com/3-steps-to-losing-3-pounds
Click "show me the way" and it'll be sent to your inbox in your email.
Then I go into the 10 tips for weightloss which are:
- Understanding why you're overweight and overeating.
- Understanding how to lose weight in a sustainable way.
- Loving yourself at every weight - how your body image has a factor on your weightloss, and the thoughts you have about it right now.
- Understanding the external factors that affect your weightloss.
- Understanding the internal factors that affect your weightloss.
- Understanding emotional management, emotional eating, and how to stop escaping/avoiding emotions by eating.
- Understanding the reasons why your weight fluctuates on a day-to-day basis.
- Aim for progress not perfection.
- Stay consistent with the method of weightloss you choose.
- Find help if you can't do it alone.
Feel free to sign up for 1:1 coaching if you're looking for a coach! You can send in an application at: www.michellegilyfit.com
You can also reach me on IG: michellegily
In this week's episode I dive into what to do after you've binged or overeaten.
I break it down into a 3 step process:
Step 1: Understand why you binged.
Step 2: Were you hungry when you binged.
Step 3: End the restriction, and go back to eating your normal caloric intake without restriction.
The way to end the cycle, is by breaking the cycle and it starts with not restricting again after you've overeaten or binged! Listening to those hunger cues the next day and eat when you're hungry and stop when you're full.
Here's the link to my website as mentioned in the show: www.michellegilyfit.com
and my IG handle: @michellegily
In this episode I talk about the key factors in the cycle of dieting.
First phase: Restricting what we eat - limiting our caloric intake in order to lose weight.
Second phase: Food obsession - constantly thinking about everything that we can or can't eat, when we can eat, meal timing, and food FOMO.
Third phase: Emotional eating and food cravings. Cravings increase due to restriction, and finally when self-control isn't enough we cave. We avoid or escape our emotions by eating.
Fourth phase: Binging - eating everything in sight that you've been craving, thinking about, and limiting. You finally cave, maybe even blackout, and eat until you're extremely uncomfortable and unable to breathe.
Fifth phase: Feeling guilt/shame over how much we ate, how we don't have control over our eating, and how we feel at the end of the binge. Then, punishing ourselves for what we've done.
And the cycle repeats.
In today's episode, I dive into my 10 year long journey with my body image, my relationship with food, and the yo-yo dieting patterns I developed.
From gaining 40 pounds throughout my 4 years in college to drastic "quick weight loss" diet, I share this journey with you so that you can know you're not alone and I'm with you. I tried every diet under the sun - no fat, low carb, no sugar, paleo, macro counting, calorie counting, juice cleansing, and realized that they all had negative effects.
Today, I'm confident and happy with my body. I feel strong and energetic - like I can conquer anything.
I help women stop the dieting mentality, lose the remaining weight they want, and get the strong and confident body of their dreams. Head over to my website www.michellegilyfit.com to learn more.