Weight Loss Success: Recent Episodes
Natalie Brown
Are you a successful woman who feels like you have everything together but your weight? You’re not alone. You may think that what you need is the right meal plan, or a new gym membership. But the real solution to lasting weight loss is not just changing what you do, but understanding and changing WHY you do it. That’s what your host, Master Certified Weight Loss Coach Natalie Brown learned firsthand after struggling with her own weight for years. Now, Natalie provides powerful coaching and useful exercises in bite-sized weekly episodes. Join us, and learn more about losing weight for the last time at itbeginswithathought.com.
I’m so excited to bring you today’s episode. I have my bestie Carrie Marshall here. She is an expert goal coach, and at this time of year, we all need a little expertise in this area. We’re all thinking about things ending and new beginnings, and as humans, we have this idea in our minds that starting over feels good, whether that’s a new day, week, month, or year. So this week, Carrie is sharing her amazing goal strategy and how you can use it in your own life.
Get full show notes and more information here: https://itbeginswithathought.com/150
As we’re nearing the end of 2022, I was reflecting on the year gone by, thinking about what I would share with you if I could boil it down to one thing. So, tune in this week to discover the one thing every human on the planet needs to know. I’m sharing why life was never meant to be perfect, why being a human will always be hard, and how to show up for yourself with love and kindness every day.
Get full show notes and more information here: https://itbeginswithathought.com/149
Tune in this week to discover the books that changed my life, and how they could change yours. I’m sharing my favorite quotes and concepts from the books that helped me on the way to self-acceptance, understanding my body, and so much more.
Get full show notes and more information here: https://itbeginswithathought.com/148
Take a moment and just think about where you are on your weight-loss journey. This can be in relationship to your weight goal or any health outcomes you have in mind. Are you satisfied with where you are right now, or do you think you should be somewhere else? Tune in this week to discover why believing you should be somewhere other than where you are right now isn’t helping you act in your best interests, and how to focus on right now instead.
Get full show notes and more information here: https://itbeginswithathought.com/147
Grief is an unavoidable part of the human experience, but my guest this week helps her clients love life again after tragedy. Krista St-Germain is an expert in so many things, but she primarily works with widows who are going through the grief of losing their partner, and she specializes in post-traumatic growth. Tune in this week to hear from Krista all about the potential that grief offers us to pause and create intentionality without negating the emotional experience of going through tragedy.
Get full show notes and more information here: https://itbeginswithathought.com/146
Tune in this week to discover why eating more than you intended to this Thanksgiving doesn’t take you all the way back to square one. Most importantly, I’m showing you how to take the focus away from your weight so you can create the kind of presence that allows you to create the kind of life and body you want.
Get full show notes and more information here: https://itbeginswithathought.com/145
I talk a lot about how weight loss is not just about changing what you eat. I’ve often said that it’s actually about changing your relationship with food. However, this week I share why I’ve changed my mind on weight loss being about changing your relationship with food. You’ll hear why I believe replacing “changing” with “healing” is so much more useful to you on your weight loss journey, and what healing your relationship with food will require of you.
Get full show notes and more information here: https://itbeginswithathought.com/144
For a lot of people, their eating feels like a compulsion that they can’t change and feel in control of. We use food to create a feeling, and we feel whole, until we pay the toll. This week, discover where you’re trying to fill up the holes so that you can feel whole. I’m sharing how food helps us feel whole, temporarily, and how to identify the physical and mental cost of using food to escape instead of learning to truly feel your feelings.
Get full show notes and more information here: https://itbeginswithathought.com/143
What comes to mind when I say that your body is your home? If your body doesn't feel like your home yet, it's okay. Tune in this week to discover what it takes to make your body feel like a home where you belong. I’m sharing some inspiring words to give you valuable perspective, as well as what you can do to start feeling at home in your body, not when the scale goes down, but right now.
Get full show notes and more information here: https://itbeginswithathought.com/142
For so many women, we tell ourselves that once we lose the weight, then we can buy the clothes. We think we'll be confident after we have the body we want. But is that true? In this episode, I talk with Master Certified Style Coach Judith Gaton about the problem with believing that you need to glow up before you can feel confident, and why your body is already worthy of feeling good no matter its size. We discuss whole self-care, wanting to lose weight while being body positive, and how to grow your confidence.
Get full show notes and more information here: https://itbeginswithathought.com/141
When you make a mistake, do you keep going or do you start over? The biggest thing I’ve had to work on is completing something without it being perfect, allowing myself to make mistakes, and keep going. So, to help you do the same, I’m giving you some new rules for living a not-perfect life. I’m discussing how to start allowing yourself to make mistakes on your weight-loss journey, so you can see the messy, beautiful progress you’re making, instead of throwing it all out and starting over.
Get full show notes and more information here: https://itbeginswithathought.com/140
Tune in this week to discover why, even though it may not feel like it right now, your path to weight loss is the imperfect path you’re currently walking. I’m sharing why you won’t find all of the obstacles in your way until you’re walking your imperfect path, and why you’ll look back on it differently once you reach your destination.
Get full show notes and more information here: https://itbeginswithathought.com/139
Who doesn’t love a before-and-after photo? Every year, I used to buy the issue of People Magazine titled “Half Their Size” and I even have pictures of transformations throughout my own life. However, before-and-after photos are just a representation of our outsides. In this episode, learn why the most important transformations always occur on the inside, and how these lay the foundation for permanent change on the outside.
Get full show notes and more information here: https://itbeginswithathought.com/138
Are you aware of the habits that are preventing you from losing weight? Tune in this week to discover how to break the habits that are holding you back and create new ones in their place. I’m sharing why these habits around food are so difficult to address, and why the key to breaking old habits lies in challenging yourself to create new ones.
Get full show notes and more information here: https://itbeginswithathought.com/137
I’m so happy to be bringing you my first-ever interview on the podcast this week with Dr. Katrina Ubell, a coach for female physicians who helps them lose weight for the last time. She recently released a book that dives deep into emotional eating, thoughts, and feelings, and she’s here to discuss it.
Learn how to become the expert when it comes to your own body and how you feed it, and how to do the work to transform your perspective and lose weight for the last time.
Get full show notes and more information here: https://itbeginswithathought.com/136
Tune in this week to discover why your life is about so much more than the food you eat. I’m sharing a couple stories of realizing this for myself, and I’m showing you the mindset that makes food seem so much more important than it is. Learn how to fill your memories with the rest of what life has to offer.
Get full show notes and more information here: https://itbeginswithathought.com/135
Do all the decisions and weekly to-do lists feel like you’re trying to get somewhere quickly, but you have weights around your ankles? This week, I'm sharing a practical exercise to help you identify what is weighing you down on your weight loss journey, what’s giving you wings and helping you excel at losing weight, and most importantly, how to use mindset to lighten the areas that are currently weighing you down.
Get full show notes and more information here: https://itbeginswithathought.com/134
Tune in this week to discover how to spot the lies you’re telling yourself. I’m sharing why statements like, “It doesn’t matter,” or, “I deserve this,” seem harmless but are actually lies that erode your self-trust, and I’m showing you how to instead cast your vote for the person you want to become in spite of the discomfort in this moment.
Get full show notes and more information here: https://itbeginswithathought.com/133
Have you ever let the little number on the scale dictate how you show up for yourself? This week, I’m showing you how to show up and do it for YOU instead of the numbers, acceptance, or praise you think you need. I’m sharing how to stay with yourself instead of abandoning yourself when things get tough, and why you already know how to take care of yourself, regardless of what the numbers might be telling you.
Get full show notes and more information here: https://itbeginswithathought.com/132
Tune in this week to discover how too much of a for-now attitude makes sustainable weight loss impossible. I’m sharing how to consider what will work for now, how you can make it a forever decision, and how to come up with a plan of action so you don’t lose sight of the future.
Get full show notes and more information here: https://itbeginswithathought.com/131
Discover why we break our commitments to ourselves so easily, and how to instead make your commitment to your weight loss unbreakable. I’m sharing how to break down your action steps for losing weight, decide on what you want to commit to, and make that commitment non-negotiable.
Get full show notes and more information here: https://itbeginswithathought.com/130
When it comes to weight loss, we’re often on a restrictive diet or we’re eating all the things we want with no regard. We’re either losing weight or gaining it. So, tune in this week to discover the middle ground and the beauty there is to be found when the swinging pendulum of life finally settles in the middle.
Get full show notes and more information here: https://itbeginswithathought.com/129
This week, I’m sharing the lessons I learned from watching the show Alone recently and how they can benefit you on your weight loss journey. I know that so many of you will benefit from the reminder in this episode that when it rains, it pours, and that’s okay.
Get full show notes and more information here: https://itbeginswithathought.com/128
When you think about losing weight, all of the actions you need to take, and how much progress you’re making, how do you feel? My guess is there’s some tension there, bracing yourself for misery, holding tight to your rules, ready for white-knuckling. So this week, I’m sharing the importance of opening up and relaxing to aid your weight loss, rather than buckling down and stressing.
Get full show notes and more information here: https://itbeginswithathought.com/127
Tune in this week to uncover why loving yourself is so difficult, where you’re judging yourself and struggling to show yourself compassion, and how to instead try on some neutral thoughts. Most importantly, I'm giving you a roadmap you can work through to learn how to truly love yourself.
Get full show notes and more information here: https://itbeginswithathought.com/126
Tune in this week to discover the importance of factoring in loving, intentional rest in your day-to-day. I’m sharing how to decide what feels truly restful for you, how much you need, and how to create a practice for making rest the priority that it needs to be.
Get full show notes and more information here: https://itbeginswithathought.com/125
Join me this week as I share my favorite belief with you. Whether you find yourself constantly eating off-plan, you don’t know how to listen to your fullness cues, or it’s challenging to stop berating yourself when things go sideways, this belief will help you move closer to seeing solutions that will serve your goals.
Get full show notes and more information here: https://itbeginswithathought.com/124
Whether it’s self-care, weight loss, or anything else, why do we procrastinate on the things that we actually want to do? If you regularly find yourself saying things like, “I need to wait until this is over,” or, “I’ll save this for later,” this episode is for you. I'm sharing how to get clear on what you truly want, and why now is the time to go after it.
Get full show notes and more information here: https://itbeginswithathought.com/123
What do you really deserve as a reward for living your amazing life? Is the food you’re choosing really rewarding you? This week, discover why the foods you’re rewarding yourself with aren’t as rewarding as you might think, and how to think differently so you can honor and respect yourself and your accomplishments without turning to ice cream, soda, or candy.
Get full show notes and more information here: https://itbeginswithathought.com/122
Tune in this week to discover the importance of what you wear, and more importantly, how you think about what you wear. I’m sharing how to identify where your relationship with your wardrobe needs work, and how to decide what you really want to wear, so you can start feeling truly confident in your clothes.
Get full show notes and more information here: https://itbeginswithathought.com/121
If you want to hold onto the things that are important, you have to first get clear on everything else you’re carrying, especially when it comes to health and weight goals. Imagine each belief you had about yourself was a one-pound rock. What would you carry around in that scenario?
Get full show notes and more information here: https://itbeginswithathought.com/120
This week's episode is the perfect opportunity for you to check in with where you are on your journey and get really clear on how it’s going. If you’re sincerely ready to change your relationship with yourself and with food for the long term, you need to look carefully at how you’re showing up, and I'm showing you how.
Get full show notes and more information here: https://itbeginswithathought.com/119
Listen in this week to discover the importance of opening up and forgiving your past selves for the choices they made, so you can show your future self a little more love. I’m sharing how to see where this work lies in your life, and how to reconnect with the past versions of yourself that you might currently be ignoring.
Get full show notes and more information here: https://itbeginswithathought.com/118
Tune in this week as we expand on the conversation around navigating emotions. I’m giving you some new tools to help you feel and observe the emotions you’ve been trying to avoid, and I’m sharing the science behind how riding this wave brings more presence, happiness, confidence, connection, and success into your life.
Get full show notes and more information here: https://itbeginswithathought.com/117
Losing weight isn’t just about changing what you eat. One thing that makes a huge difference on this journey is transforming your relationship with yourself so you can show up differently, speak to yourself with more encouragement, and really take care of you. So tune in this week to gain real awareness around your self-concept and start believing a story that allows you to grow.
Get full show notes and more information here: https://itbeginswithathought.com/116
This week, I’m sharing some of my deeper thoughts about results and how I interact with my clients’ goals and results. We’re looking behind the question, “What is your client success rate?” and I’m discussing why so many people’s brains thrive off of this kind of guarantee, and why I’m not in the business of giving it to them.
Get full show notes and more information here: https://itbeginswithathought.com/115
Discover how to make your weight loss more than simply a sea change. I’m sharing the importance of witnessing your own transformation every step of the way, seeing the ripples and waves you’re creating, and how to inspire yourself on your journey to anything you’re trying to achieve.
Get full show notes and more information here: https://itbeginswithathought.com/114
Join me this week as I share an update, an analogy, and a story that I think will be extremely helpful to you as you embark on your own journey of change. You’ll discover why we have a limited perspective of what’s possible when we first begin, and how to expand that view going forward.
Get full show notes and more information here: https://itbeginswithathought.com/113
This week, I'm sharing an incredibly profound and important concept to mull over about being in your body. I’m showing you how we’ve unknowingly become disconnected from the experience of being ourselves, why this is a problem, and some simple ways to spend more time in your body and less time thinking about how it looks to others.
Get full show notes and more information here: https://itbeginswithathought.com/112
Join me this week as I lay out the various phases of the health and weight loss journey that you might be experiencing, and how we show up in each stage in a way that doesn’t serve us. I’m offering observations from my own life as well as my clients’, and one powerful tool that will help you check in and dial into where you are with love and kindness for yourself.
Get full show notes and more information here: https://itbeginswithathought.com/111
Join me this week as I show you how there’s so much more to this work than calories, carbs, or points. I’m sharing how I set out to create a program that fills the gap between self-love and weight loss, and the skills I’m teaching my clients inside my new program.
Get full show notes and more information here: https://itbeginswithathought.com/110
Tune in this week as I offer questions to help you identify and let go of unhelpful stories so you can start creating new ones that serve you on your weight and health journey. I’m showing you why we don’t notice the stories that keep us stuck, and how to approach yourself with compassion and curiosity as you do this work.
Get full show notes and more information here: https://itbeginswithathought.com/109
Listen in this week as I share a lightbulb moment I had about Future You work. I’m showing you where we perfectionists get tripped up imagining our future selves, why this practice isn’t always sunshine and rainbows, and the power of inviting along our anxiety, worry, and unanticipated issues we might face along the way.
Get full show notes and more information here: https://itbeginswithathought.com/108
Discover what love in practice looks like, and what it doesn’t look like. I’m offering examples of coming from love in terms of food, exercise, and the scale, so you can start identifying where you need to channel love for you and cultivate the skill of involving not only your brain, but your body in the decisions you make.
Get full show notes and more information here: https://itbeginswithathought.com/107
I recently finished listening to Naomi Wolf’s book, The Beauty Myth, and this week, I’m sharing some of the most impactful quotes and concepts from it. This book has invited me to shift the way I see myself and other women, and I’m extending this invitation to you too.
Get full show notes and more information here: https://itbeginswithathought.com/106
What are your perceived “problems” that come along with being fully you? Who decided that was wrong? Join me this week as I share why I now truly believe being full-on me is an incredible superpower, and invite you to embrace your full authenticity too.
Get full show notes and more information here: https://itbeginswithathought.com/105
This week, I’m taking you along on a journey of my evolving philosophy to show you there’s always a path forward, even if you feel stuck right now. I'm showing you why the philosophies you live by will always continue to evolve, and what my experience has looked like.
Get full show notes and more information here: https://itbeginswithathought.com/104
Listen in this week to discover what trust is and isn’t, and the power of thinking about trust as a choice that is always in your hands. I know trusting yourself is often easier said than done, so I’m giving you three principles you can apply when trusting yourself feels challenging.
Get full show notes and more information here: https://itbeginswithathought.com/103
Listen in this week as I dispel five weight loss myths that simply aren’t true in my experience of coaching hundreds of people. You’ll discover why these myths halt most people’s weight loss attempts, and what it really takes to get to your goals.
Get full show notes and more information here: https://itbeginswithathought.com/102
Recalibration is an amazing process our brains and bodies undergo without much conscious effort from us. I'm sharing a couple of examples from my own life where I had a-ha moments about the power of recalibration, why failing is a necessary part of the process of recalibration, and how to start small with it to create massive changes in your life.
Get full show notes and more information here: https://itbeginswithathought.com/101
I’m sharing my top 10 concepts that I believe are crucial for successfully getting to your health and weight goals. Incorporating these into your work is going to be a game-changer, and I promise, these skills are going to make the process easier and help you approach yourself with more compassion and grace.
Get full show notes and more information here: https://itbeginswithathought.com/100
Join me this week as I share some amazing tools and concepts I’ve learned from Barbara Fredrickson’s book, Positivity. I’m highlighting a few that I think will be relevant to you on your health and weight loss journey, so you can play around with your own positivity ratio and see your life transform.
Get full show notes and more information here: https://itbeginswithathought.com/99
Tune in this week as I share seven steps to making your New Year’s resolutions inevitable. I’m showing you what to avoid when setting your resolutions, how to address the common obstacles that might come up, and some valuable data points to keep track of to help you along the way.
Get full show notes and more information here: https://itbeginswithathought.com/98
Join me as I re-share gems from episodes 56 to 70 of the podcast. We’re looking at everything from the power of focusing your mind on the present moment and how you can use comparison either for your benefit or detriment to identifying where transitions in your day might be trouble spots for you.
Get full show notes and more information here: https://itbeginswithathought.com/97
I’m showing you why our brains are always prepared to present us with a giant folder of evidence of all the ways we suck, and how to instead build up a portfolio of success evidence that you can draw on as a reminder of how amazing you are.
Get full show notes and more information here: https://itbeginswithathought.com/96
This week, I explore some more critical nuggets of wisdom that will help you on your weight loss journey. As always, I’m leaving you with some questions to ponder and answer for yourself because taking action here is a vital component that will help you reach your weight and health goals.
Get full show notes and more information here: https://itbeginswithathought.com/95
Make your future self’s life simpler and easier, and her success inevitable with this week's episode. I offer some small gifts you could hook your future self up with right now. I’m sharing some of the ways I do this in my own life, and some questions to consider as you let yourself be guided by creativity and love for that future version of you.
Get full show notes and more information here: https://itbeginswithathought.com/94
This week, I share part three of my favorite nuggets of wisdom series, and invite you to take a deep dive where necessary. Taking in the goodness is awesome, but applying it with the exercises I recommend alongside each episode is what will move you forward.
Get full show notes and more information here: https://itbeginswithathought.com/93
Tune in this week to hear all about this awesome new tool I’ve been using and how you can make the most of it on your own weight loss journey. I share some guidelines for what to include on your checklist, how not to use this checklist, and what has been making mine so effective. I invite you to try it out, see how it goes, and remember that simplicity is key.
Get full show notes and more information here: https://itbeginswithathought.com/92
Tune in this week as I share some incredible facts I’ve discovered about our bodies from a series on Netflix called Human: The World Within. What I’m sharing will have you thinking not about how your body appears, but how it works, and I’m offering a couple of exercises alongside to get you focusing on gratitude for the amazing vessel you live in.
Get full show notes and more information here: https://itbeginswithathought.com/91
This week, I'm reviewing episodes 18 through 30 and sharing the core lessons that are going to be absolute game-changers on your weight loss journey. We’re covering everything from the detriments of food rules and how to become the author of your life, to what self-care truly means and how to facilitate it in a way that serves you.
Get full show notes and more information here: https://itbeginswithathought.com/90
This week, I’m sharing my week-long experiment of trying to generate gratitude. I think this practice of accessing the positives is extremely valuable yet underutilized on our journey towards our health goals. Join me on the podcast as I let you in on my process of tapping into gratitude, the struggles I faced, and what I’ve discovered.
Get full show notes and more information here: https://itbeginswithathought.com/89
This week, I'm refreshing your memory of the fundamental tenets of the first 17 episodes of this podcast. I’m highlighting some of my favorite insights and analogies, like why weight loss only requires us to learn one skill and the truth about dieting and what you can or can’t eat. I encourage you to listen out for what speaks to you today and get ready for more nuggets in future episodes!
Get full show notes and more information here: https://itbeginswithathought.com/88
Join me this week as I share with you my habits that have faded in the last year and my assessments of why this has happened. I’m showing you the importance of going through the process of investigating this in your own life, and some of the markers I use to check in with my health habits when this inevitably happens from time to time.
Get full show notes and more information here: https://itbeginswithathought.com/87
Tune in for part 2 of Listener Questions! I'm showing you how to break the cycle of perpetually putting off habit change and where to begin with your weight loss journey. There are 2 requirements that are absolutely crucial if you want to start making small changes, and I’m guiding you through them today.
Get full show notes and more information here: https://itbeginswithathought.com/86
This week, I'm showing you how to follow your heart and do what matters to you, even when you don’t want to. This is a skill I’ve been building myself, and I’m sharing what will make it simple for you to do it anyway when the inevitable I-don’t-wannas show up.
Get full show notes and more information here: https://itbeginswithathought.com/85
Tune in this week as I outline what to do when your perception of your inner and outer self isn’t lining up. I’m showing you why this is happening, often only minutes apart, how to shift your focus from how your body looks to how it feels, and the side effects of putting urgency and pressure on having to lose weight right now.
Get full show notes and more information here: https://itbeginswithathought.com/84
I invite you to think about the things you currently believe you have no choice about by changing your sentences to “I get to…” Making the shift from a feeling of obligation to opportunity in this way lets you see the things you actually want, so I’m showing you how the words you choose will ultimately determine your outcomes, and how the choice is always yours.
Get full show notes and more information here: https://itbeginswithathought.com/83
If you’re finding that you have both the desire to get away from where you currently are, and a fear of where you’re going, tune in this week. Goal fear makes perfect sense, especially when we’re imagining the unknown and the seemingly impossible, but I’m showing you why it doesn’t have to be an obstacle that keeps you from moving forward.
Get full show notes and more information here: https://itbeginswithathought.com/82
This week I'm showing you how to meet in the middle of ideal and real on your weight loss journey. So many of us have bought into the narrative that our lives should look and feel ideal at all times, and I’m sharing the detriments of approaching your weight loss in this way.
Get full show notes and more information here: https://itbeginswithathought.com/81
The weight loss process is determined by our choice to either stay in our comfort zone or to go do the things we know will move the needle. There’s a helpful time for both, and this week, I’m showing you the different ways you might be choosing to hide right now, and how it might be keeping you stuck.
Get full show notes and more information here: https://itbeginswithathought.com/80
This week, I invite you to begin expanding your sources of joy beyond food. I’m sharing the differences I see between non-food and food joy, what we have to come to terms with if we want to let go of food joy, and the longer-lasting joys I’ve chosen to look for in my life instead.
Get full show notes and more information here: https://itbeginswithathought.com/79
Listen in this week as I dive into a lesson I learned about deliberate to automatic thinking. I’m showing you why this is what we’re all working towards, and what is required of you to keep going despite the obstacles and challenges that will inevitably come your way.
Get full show notes and more information here: https://itbeginswithathought.com/78
This week I show you the difference between kindness and excuses. I’m highlighting the mistakes we often make when we eat off-plan, what giving up on yourself looks like, and how to begin letting go from a place of love to drive long-term change.
Get full show notes and more information here: https://itbeginswithathought.com/77
This week as I guide you in identifying what your top priorities are, and share an exercise that will show you if you’re living in alignment with them. This is not about perfecting the balancing act that life is and only working on your priorities, but simply an ongoing assessment that will give you greater clarity when you’re feeling out of whack.
Get full show notes and more information here: https://itbeginswithathought.com/76
I invite you to take one simple baby step to get yourself moving in the direction you want to go. Instead of checking in with yourself with can I, should I, or am I supposed to, this baby step starts with, “Am I willing to…” and using this is going to help you pull the covers down and look around at where change can begin to take place.
Get full show notes and more information here: https://itbeginswithathought.com/75
I invite you to start seeing how you can love on your toddler brain and give it reassurance that everything is okay, that there is no need to panic, and that it will always be cared for. This is part and parcel of our journey to our health goals, and I promise, doing this work is going to heal your relationship with food and your body.
Get full show notes and more information here: https://itbeginswithathought.com/74
This episode is dedicated to all my clients, past, present, future, and you, listening in today.
The weight loss journey is paved with seemingly impossible work, with progress made and then lost, over and over. And if you have a hard time giving yourself love and compassion on this journey, this love letter is for you.
Get full show notes and more information here: https://itbeginswithathought.com/73
I’m showing you why believing the thought that “it’s unfair” when it comes to your weight loss journey is never useful, and I’m offering an alternative thought instead that will help you move closer towards appreciation and acceptance of your one and only body.
Get full show notes and more information here: https://itbeginswithathought.com/72
If your past self got a peek at your life today, what have you achieved that she would have never thought possible? I’m showing you how our brains love to indulge in disbelief and doubt while disregarding all the amazing twists and turns that are inevitable in your future, and I’m inviting you to start dreaming of the latter instead.
Get full show notes and more information here: https://itbeginswithathought.com/71
Discover why so many of us experience transition trouble spots in terms of eating on plan and taking care of ourselves. If you find yourself leaning on food for comfort or relief, and it’s not contributing to your weight loss goals, I’m showing you how you can start understanding these trouble spots so you can come up with alternative solutions.
Get full show notes and more information here: https://itbeginswithathought.com/70
I'm sharing the most common objections to making a plan that I hear from my clients and my rebuttals to these arguments. The whole point of making a realistic plan is for you to experience true freedom from the chaos you’re experiencing in your brain right now, and this practice is the start of getting closer to future you.
Get full show notes and more information here: https://itbeginswithathought.com/69
Discover why we all need a review and refresh in our lives, and how to get rid of what is no longer serving you. I’m helping you consider where in your weight loss journey this concept of reviewing and refreshing could benefit you, and some examples of where to start with this process.
Get full show notes and more information here: https://itbeginswithathought.com/68
I'm sharing how I came to embrace a gratitude out loud practice, and the power of actually speaking out the magic that you notice in your day. I’ll be honest, it was a little awkward at first and it definitely took working up to, but I promise you’ll start seeing the impact when you give it some experimentation.
Get full show notes and more information here: https://itbeginswithathought.com/67
When it comes to weight loss, the notion of accepting your reality right now can feel unsettling. If you find yourself arguing with reality, focusing on the past, or beating yourself up about it, I invite you to try on the questions I’m posing to you today. There is so much power in observing and owning what you’re doing, and I’m showing you how you can start accepting your reality right now.
Get full show notes and more information here: https://itbeginswithathought.com/66
When we change up our food and start taking care of our bodies in a different way, it’s naturally a shock to the system. I invite you to notice what feels comfortable now that once felt uncomfortable. Moving from comfort to discomfort and setting loving limits can be challenging, but I’m showing you why it’s not a problem and how to find what balance looks like for you right now.
Get full show notes and more information here: https://itbeginswithathought.com/65
I’m inviting you to plan for your future self while still considering your current self, and this is where the Growth Zone comes in. Deliberately pushing yourself into the Growth Zone is the most compassionate, loving way to embrace the weight loss journey, and it’s truly the recipe for success.
Get full show notes and more information here: https://itbeginswithathought.com/64
Join me on the podcast this week to discover why giving yourself free and clear permission to eat anything, at any time, in any amount helps you make more aligned, more conscious choices. I’m explaining what psychological reactance and the boomerang effect mean in this context to show you the power of granting yourself full permission and autonomy.
Get full show notes and more information here: https://itbeginswithathought.com/63
Listen in this week as I propose the benefits of setting fun goals that you can’t wait to get started on. I’m showing you why the words you choose to use in goal setting are absolutely everything, and how to reframe your goals so that they light you up instead of bringing up those all too familiar feelings of dread and anxiety.
Get full show notes and more information here: https://itbeginswithathought.com/62
Comparison is something all humans do. It’s a necessary function that serves us, but when we don’t think critically about what and who we’re comparing ourselves to and why, it can spiral into despair, leaving us feeling terrible. But it doesn't have to be this way. In today's episode, I'm showing you how to disrupt comparison when it’s only serving to make you feel discouraged.
Get full show notes and more information here: https://itbeginswithathought.com/61
Tune in this week as I show you how the work of processing your resentment and anger is applicable to other people in your life, but even more, how it’s applicable to you and feeling disappointed or frustrated about your body, your weight loss journey, or your choices. I’m inviting you to consider that forgiveness is actually a gift you can give yourself, and what getting to this place can lead to.
Get full show notes and more information here: https://itbeginswithathought.com/60
Join me this week as I share why I believe it’s useful to rethink the concept of The Golden Rule and what I think The Reserve Golden Rule can bring you instead. Using this alternative to guide you on your weight loss journey is so much more compassionate and loving, and it will transform the way you treat the most important person in your life: yourself.
Get full show notes and more information here: https://itbeginswithathought.com/59
Join me on the podcast this week as I show you how to borrow a feeling from other situations in your life that can serve you on your weight loss journey. I 100% guarantee that you can bring up a memory that fills your whole being with pride and love for yourself, and this is going to fuel so much success.
Get full show notes and more information here: https://itbeginswithathought.com/58
Join me on this episode as I urge you to let go of the idea that there is one solution for everyone. Don’t be disheartened when I say not everything will work, and instead, be excited by the journey of discovery ahead because I guarantee there is a unique prescription that will work just for you.
Get full show notes and more information here: https://itbeginswithathought.com/57
Tune in this week to discover the value of being focused on the process versus the product. I’m sharing tools and concepts from a book I love called The Practicing Mind to help you focus on the process of getting to your goal, and I know implementing these nuggets will make the process feel so much more like magic than the agitation and frustration we often get trapped in.
Get full show notes and more information here: https://itbeginswithathought.com/56
Join me this week as I show you what the process of changing lenses has looked like for me over the year of podcasting we’re celebrating today, and how so many of you are wearing damaging lenses that make it impossible for you to see all the ways in which you are amazing and accomplished right now.
Get full show notes and more information here: https://itbeginswithathought.com/55
Listen in this week to discover why it makes perfect sense if you find yourself answering your urges and cravings without even realizing it, and what you can do to start guiding yourself through them in a different way. You don’t have to feel hopelessly doomed if you feel controlled by your cravings, and I’m showing you how to start creating a new habit loop that serves you instead.
Get full show notes and more information here: https://itbeginswithathought.com/54
Join me this week as I show you 4 ways we can inject more love into the process of weight loss, and why examining if you’re approaching it from love or hate is such valuable information to have. I’m offering simple questions throughout this episode to guide you in seeing where you can feel more love and gratitude for your journey so you can finally drop the self-hatred that keeps you stuck.
Get full show notes and more information here: https://itbeginswithathought.com/53
Listen in this week as I show you why it’s so crucial to question what your brain is making other people’s words mean, and how to apply the concepts I shared with you last week to instances where you might be believing that other people are hindering your weight loss efforts. This is the best way to start a practice of honoring yourself, and I guarantee this will filter through all areas of your life.
Get full show notes and more information here: https://itbeginswithathought.com/52
Join me on the podcast this week as I show you why we worry about what other people think of us and our bodies, and what happens when you get caught in this trap. While it feels like other people’s opinions can hurt us, I’m offering that this is a complete lie and why that is the best news ever.
Get full show notes and more information here: https://itbeginswithathought.com/51
Listen in this week as I invite you to think about the long haul of your weight loss journey. Are you in it only when it feels easy, or are you prepared to keep going, rain or shine? Changing our bodies and brains takes time, and the practice of identifying your definition of the long haul will help you take quitting off the table when it inevitably gets hard.
Get full show notes and more information here: https://itbeginswithathought.com/50
Join me on the podcast this week as I show you why it’s not possible to listen to outside sources for inside information. After a lifetime of seeking answers from others, learning to listen takes time and compassion, so I’m giving you some questions and exercises you can try out to start tuning into your body and what it really needs.
Get full show notes and more information here: https://itbeginswithathought.com/49
Join me on the podcast today to discover the power of turning judgment into curiosity. The spark of curiosity, that feeling where you feel like you need to know more or do something to find information or answers, is critical in creating forward motion, and I’m laying out a few questions for you to get started.
Get full show notes and more information here: https://itbeginswithathought.com/48
If you want to get out of your own way to go after something new this year, this episode is for you. Letting go of old beliefs that don’t serve us seems like an easy decision, but when push comes to shove, it can be really hard to do. So as always, I’m sharing questions and tips for you to get started approaching this work with love and compassion for yourself.
Get full show notes and more information here: https://itbeginswithathought.com/47
Tune in this week to discover why you need to try micro resolutions to start meeting yourself where you are so you can move forward and experience success in a sustainable way. It might actually help you get to where you want to be on New Year’s Eve of 2021, and I’m laying it all out here to guide you.
Get full show notes and more information here: https://itbeginswithathought.com/46
Listen in this week as I demonstrate the concept of “the best part” by laying it out to you on micro and macro levels. It can be so profound to question why you might see any part of a journey - whether it’s related to weight loss or not - as the best part, and challenging your current opinion is going to open you up to so many other possibilities.
Get full show notes and more information here: https://itbeginswithathought.com/45
Tune in this week as I outline an exercise to demonstrate how you have changed and are changeable. So many of us think we have our opinions and beliefs locked down, but applying the concepts I’m sharing with you today is going to give you a much wider lens to see your life through and so many more opportunities to move forward in your life.
Get full show notes and more information here: https://itbeginswithathought.com/44
Tune in this week to discover why having conflicting desires is completely normal and why you don’t have to let them take over and mean that something is wrong with you. While we all wish we could eliminate desires that don’t serve us, it’s wired into our humanness, so instead, I’m offering a series of questions you can ask yourself to shift your perspective.
Get full show notes and more information here: https://itbeginswithathought.com/43
Join me on the podcast this week as I offer you a simple reframe that will shift how you feel about the aftermath of your eating decisions. Judgment never serves you, and swimming in the drama is totally optional. So instead, I’m laying out questions that you can ask yourself to consciously decide what your aftermath is going to look like, to guide you to more success in the future.
Get full show notes and more information here: https://itbeginswithathought.com/42
Listen in this week to discover how to start examining what you’re arguing for and against in your life. Learning to combat your brain’s well-rehearsed arguments will help you see a way to argue for things to be just as they are right now, and being able to hear both sides and make a decision that serves you is a beautiful gift.
Get full show notes and more information here: https://itbeginswithathought.com/41
Listen in this week as I outline a practice you can try on to open your mind up to new possibilities of what’s right and wrong. Your weight loss journey could look so different if you asked yourself whether something else could be true, and cracking open the vault to explore different perspectives is going to be so transformational.
Get full show notes and more information here: https://itbeginswithathought.com/40
Join me on the podcast this week as I share a practice that will help you start shifting the conversation you’re having about yourself. Bringing awareness to what are often such poisonous thoughts that we keep in the dark can be so transformative, and I urge you to try this with the utmost compassion and grace for yourself.
Get full show notes and more information here: https://itbeginswithathought.com/39
Tune in today as I take a deep dive into the science behind making changes to our adult brains, and I’m showing you why learning how to zoom in and out is so powerful in creating sustainable, long-lasting changes. Our brains are changeable, even as adults, and it takes zooming in and zooming out to put it all into perspective.
Get full show notes and more information here: https://itbeginswithathought.com/38
Join me this week as I outline the characteristics of our toddler brain and what it looks like when it's in charge. Not unlike actual toddlers, parenting our toddler brain takes patience, strength, and compassion, and I’m showing you how you can start the process to best serve you on your weight loss journey.
Get full show notes and more information here: https://itbeginswithathought.com/37
Join me this week as I show you how your brain uses evidence from the past against you, and how to notice what you’re currently believing about your ability to accomplish your goals. Turning your past evidence of failure into a reference point is so powerful, and I hope this inspires you to look at your past as a tool to evaluate how you’ll move forward.
Get full show notes and more information here: https://itbeginswithathought.com/36
Join me on the podcast this week as I dive into the reality of creating change in your life and give you a process for creating your manifesto. Envisioning your goals is the easy part, but creating this manifesto is where the rubber meets the road, and using it will help you make conscious decisions every step of the way on your weight loss journey.
Get full show notes and more information here: https://itbeginswithathought.com/35
Join me on this episode as I address the reality of the weekend to help you extricate yourself from the idea that your weekends are somehow different from weekdays. Being willing to be transparent with yourself about why you believe weekends don’t count is crucial to your success, and I’m laying out a few questions for you to examine your thoughts closer.
Get full show notes and more information here: https://itbeginswithathought.com/34
Listen in this week as I show the importance of editing thoughts that don’t serve you, and a simple guideline that will make editing your thoughts easy. There are really only 3 considerations for losing weight that make sense, and I’m laying them out here to help you decide whether weight loss is truly something that you want for yourself.
Get full show notes and more information here: https://itbeginswithathought.com/33
Join me on the podcast this week to discover how the real solutions on your weight loss journey are actually counter-intuitive solutions that you can find within yourself. You don’t have to look outside of yourself for answers or to feel better, and this is the best news ever because it means you can feel any emotion with nothing to fear.
Get full show notes and more information here: https://itbeginswithathought.com/32
Join me this week to discover how having expectations that are too high often end up in self-sabotage. Subscribing to the idea that the only way to lose weight is by being “perfect” will mean no actual progress and no weight loss, so I invite you to use the questions I’m sharing today to figure out if you have expectations that need some adjusting.
Get full show notes and more information here: https://itbeginswithathought.com/31
Join me this week to discover how to tune into your emotions to know how to best care for yourself over the different seasons of your life. Your emotions are always there and they’re always changing, so asking the questions to evaluate what you need and re-evaluate it as you go through different phases is so crucial.
Get full show notes and more information here: https://itbeginswithathought.com/30
Join me this week as I offer a new way to think about finding peace with your body and losing weight. The process of change is rarely pretty, and it’s often hard, messy, and frankly, not fun. So, I’m sharing a few key questions for you to consider so you can create a body you love and a self-concept that’s fueled by love, gratitude, and compassion.
Get full show notes and more information here: https://itbeginswithathought.com/29
Join me on the podcast as I share 41 things I love, like, and accept about myself, in celebration of my 41st birthday this week! I’m encouraging you to try this exercise out for yourself, to start a process of opening your brain up to the wonder that is you. Weight loss can so often feel like a journey of hating yourself, and I know this exercise helped me see how far I’ve come in my relationship with myself.
Get full show notes and more information here: https://itbeginswithathought.com/28
Join me on the podcast to discover the role your imagination plays in your weight loss journey. It can be really hard to imagine the future you who has her weight figured out and loves her body right now, but starting the work of practicing accessing those feelings with your imagination will enable you to feel and take action from that future place.
Get full show notes and more information here: https://itbeginswithathought.com/27
Weight loss is a goal and a challenge that can grow you, but it needs to be driven from a place of love for ourselves. So today, I’m diverting slightly from our usual format, and I want to give you a few questions you can ask yourselves to really check in, dive deeper, and understand what you truly want and why.
Get full show notes and more information here: https://itbeginswithathought.com/26
Tune in this week to discover what is happening when you feel like quitting and what you can do when you find yourself headed down this path. Spending your time resisting and wishing away your desire doesn’t work, so I’ll be giving you some questions you can ask yourself to figure out how you can give yourself the gift of relief any time you want, without quitting.
Get full show notes and more information here: https://itbeginswithathought.com/25
Listen in this week as I show you the role of homeostasis in weight loss and how it affects our actions and feeling states. I’ll be showing you how to change your emotional set point to create sustainable, lasting change, and as always, I’m posing a few questions for you so you can thoroughly examine and question the thoughts you’re choosing to believe right now.
Get full show notes and more information here: https://itbeginswithathought.com/24
Join me on this week’s episode as I show you how to turn weight-loss weapons into tools that will allow you to keep commitments to yourself, follow through, and end the struggle. You’ve likely used these things as ways to judge yourself and create even more collateral damage, and I’m showing you a new way to look at your weight loss journey.
Get full show notes and more information here: https://itbeginswithathought.com/23
Join me today as I open up my inner world to you and share a thought download I did recently. I’m sharing how I use this process to focus on feeling a new feeling and make a new thought default. Making a conscious effort to clear out the thoughts in your brain and bringing them front of mind is so transformative, and I can’t wait for you to try it out.
Get full show notes and more information here: https://itbeginswithathought.com/22
Listen in today as I show you two common obstacles that get in way of you rewriting the story of your life, and the antidotes to them. The journey will never always be 100% comfortable and joyful, but that doesn’t mean anything has gone wrong. You are the author of your story. It’s that simple, and I hope this series has given you a new perspective on why the power is in your hands.
Get full show notes and more information here: https://itbeginswithathought.com/21
Join me today to discover how your feelings are just a physical reaction to your thoughts, and why negative feelings aren’t a problem. What becomes a problem is when we resist and fight against the discomfort, leading to additional negative consequences you don’t want in your life. Being willing to build the skill of feeling your emotions is a superpower you can cultivate, and I’ll be sharing an exercise with you today that will help you practice doing this.
Get full show notes and more information here: https://itbeginswithathought.com/20
Join me today as I share two versions of my own weight story, to show you the power of consciously choosing the stories you believe. We create the experience of our lives through the stories we choose to tell, and so on this episode, I’ll be showing you how to separate out the facts from your thoughts. You are the author of your story, and you have the power to control what you make it mean.
Get full show notes and more information here: https://itbeginswithathought.com/19
Listen in today as I invite you to question whether your food rules are serving you. Our judgments about whether something is good or bad and all the rules that we use to punish ourselves thin are keeping you stuck and actually taking away all your power. So, I’m giving you a list of questions you can ask yourself to dig deep and gain awareness of your reasons for your food rules and whether you really love them.
Get full show notes and more information here: https://itbeginswithathought.com/18
Join me this week as I show you why shame fuels actions that look like hiding, and actions that, in the bigger picture, get us nowhere closer to actively becoming anti-racist. Our toddler brains will resist questioning our thoughts and beliefs, but it’s time we recognize and become aware of our own racist thinking and our privilege. I’ll also be sharing some useful resources so you can start listening and take responsibility for your own learning too.
Get full show notes and more information here: https://itbeginswithathought.com/17
Join me on the podcast this week as I show you why being connected to your body is so crucial to the success of your weight loss journey. I’m sharing some of the biggest obstacles to weight loss success and questions that you can ask yourself to get conscious and make decisions that will get to your goal.
Get full show notes and more information here: https://itbeginswithathought.com/16
Join me on the podcast this week as I show you why rushing to get to your goal creates more damage than necessary, and why slowing down and willing to feel your uncomfortable emotions is the key to creating new habits and new ways of thinking. This is what it takes, but it will result in a whole new you with a new outlook and new body.
Get full show notes and more information here: https://itbeginswithathought.com/15
Join me on the podcast today as I show you what all or nothing thinking looks like, why it’s a problem, and then what you can do about it. I’m offering a three-step process that is going to help you start thinking in greyscale, to see every possibility in between, and this is going to help take away the pain that you might be unconsciously inflicting on yourself.
Get full show notes and more information here: https://itbeginswithathought.com/14
Join me on the podcast this week as I offer you two exercises to help bring you out of all the chatter in your head and into the present moment and your senses. I’m also outlining a four-step process called expansion that will help you allow any unpleasant emotion. This takes time, but with practice and patience, you’ll start seeing those feelings you deemed monsters as friends with information to give you.
Get full show notes and more information here: https://itbeginswithathought.com/13
This week, I outline how most of us react to unpleasant emotions, how your emotions (even the negative ones) can benefit you when you stop resisting them, and an exercise that will help you assess whether you want to react differently to them in the future. Make sure to tune in next week when I’ll be sharing a simple four-step tool I love that will help you move through and open up to your emotions.
Get full show notes and more information here: https://itbeginswithathought.com/12
Join me today as I show you how you can start inhabiting yourself. I’m sharing an exercise called an “I-am list” that you can practice to start loving yourself and the body you live in. Doing this will help you make different decisions about how you take care of yourself and show you how to find comfort in your own skin.
Get full show notes and more information here: https://itbeginswithathought.com/11
Join me this week as I show you why “enough” is a measurement we can’t define and therefore, can’t ever reach. Constantly doubting your value blocks any forward motion that is available to your right now, and so I’m offering a question I love to use to challenge my beliefs about my own enoughness.
Get full show notes and more information here: https://itbeginswithathought.com/10
Join me this week as I show you what is happening in your brain when you feel the urge to eat something because of its smell, even if it’s not in line with your goals. The good news is that just like you learned to make that connection, you can also unlearn the associated memories and emotions of that food smell, and I’m showing you how.
Get full show notes and more information here: https://itbeginswithathought.com/9
Join me this week as I show you exactly how worrying thoughts are playing out in your life. I’m also sharing a couple of hacks that I love using, that have worked for me in creating my weight loss results. You can also use a super helpful check-in protocol I’m offering you here to determine how to respond to your worries.
Get full show notes and more information here:https://itbeginswithathought.com/8
Join me this week as I show you how your “shoulds” are playing a part in any negative feeling that you may have, whether it’s about your body, or weight, or anything else. You have the ability to take this lens off, and I’m offering you a series of questions that you can ask yourself to do this, so that you can live with more compassion and design a life you love on purpose.
Get full show notes and more information here: https://itbeginswithathought.com/7
In this episode, I want to talk you through three pivotal moments in your weight loss journey. We'll discuss the importance of planning for these moments, why you shouldn't beat yourself up when you have missteps, and why you don't need to catastrophize when things don't go perfectly according to plan.
Get full show notes and more information here: https://itbeginswithathought.com/6
In this episode, we're going to talk about diet words and why it's so important to be mindful of our language around food. We'll also chat about why feeling deprived or restricted makes us want to rebel against our own rules, which means we throw long term gains out the window for short term satisfaction.
Get full show notes and more information here: https://itbeginswithathought.com/5
We have to go through some necessary darkness during weight loss. Though it is a simple journey, it certainly isn't an easy one. In this episode, we'll dive deep into the idea of necessary darkness and crossing the river of misery. We're going to be uncomfortable on this journey, no matter what we do. We get to choose whether we want the discomfort of staying the same, or the discomfort of transformation.
Get full show notes and more information here: https://itbeginswithathought.com/4
In today’s episode, I want to talk about how our thoughts create our feelings, rather than what happens outside of us. Any time you have a feeling, there is a thought behind it – and once you internalize that concept, the whole world will open up for you.
Get full show notes and more information here: https://itbeginswithathought.com/3
In today’s episode, I’ll tell you all about why thinking about the Future You can be such a powerful tool on your weight loss journey. We’ll talk about how to choose which aspects of yourself you want to bring into the future, and which you want to leave in the past.
Get full show notes and more information here: https://itbeginswithathought.com/2
I want to start things off with a bit of background about me, my journey with weight loss, and what this podcast is going to be. And I also want to dive right in and teach you something new about how you see yourself and your weight. It’s called your Weight Identity, and it will shed some light on how your thoughts about your body are affecting the way you feel.
Get full show notes and more information here: https://itbeginswithathought.com/1