Being that it is now November 2021, that means this podcast has been up and running for an entire year. There are over 66 episodes recorded and I kind of can’t believe it because I started this thing in a total whim. I learned how to record a podcast, how to upload it, then just...started. And here we are a year later.

So, I’m gonna look at this past year as Season One of the BFFP, and to close it out, we’re gonna do something a little special.

Over the month of November, each Monday I’m going to release one of the 5 most popular episodes so far. That means the episodes that have the most listens, those that I’ve gotten the most feedback on, or one of my personal favorites!

To kick things off, we’re re-playing the “I Feel Fat” episode of the podcast where we talk about what you REALLY mean when you say “I feel fat” how to stop saying things like that to yourself because they’re not at all helpful, and coming up with some better feeling thoughts.

And as always if you could share this episode on your social media or with anyone you think might benefit from it, I’d be so grateful!

Ok! Enjoy the replay!

We’re going to talk about creating your results - any results - with your thoughts.

Your thoughts create your life. Plain & simple.

Because your THOUGHTS create your feelings, for better or worse.

I highly suggest taking out a notebook and pen for this one - it's an interactive podcast episode, today!. 

If you want to learn from the woman who created the framework I'm talking about in this episode, click here to learn about Brooke Castillo and The Life Coach School Podcast.

Gratitude is a really powerful (and often overlooked) mindset hack to help you focus on the things in your life that you are grateful for or feel blessed to have. We as humans tend to focus on everything we don’t have yet, things we didn’t get done, all we still have to do. A gratitude practice helps pull your focus to all you do have, all that’s already going well, and everything you’ve already accomplished.

This practice can have the power to make you a happier and healthier person if you actually commit to practicing it.

So how do you even get this practice started? I'm giving you a few options in this episode.

Personal responsibility is one of the deepest forms of self-respect and self-care.

Personal Responsibility means taking full ownership of your results, or lack of results. Because it's true. At the end of the day, YOU choose what to eat, how much to eat, why you’re eating, when you’re eating...that’s all YOUR choice. 

My own life was transformed when I realized I was unknowingly bypassing personal responsibility for my health and happiness. I was the queen of blaming stress, diet culture, and not having enough willpower for keeping me stuck in a diet/binge cycle. But after learning about the concept of personal responsibility, my entire life changed.

Tune in to today's episode to learn how to start taking some personal responsibility for yourself and walk away feeling more motivated and empowered than you have in a long time!

Obsession = Stress and we can't stress our way to a positive result. This is a quickie episode - get ready to feel a boost in motivation and don't forget to click here and apply for a spot in my 1:1 coaching program. I'll teach you how to drop the obsession, how to trust yourself and how to get those results you want SO BADLY in the simples, most enjoyable way possible.

When a client comes to me and says "I want to lose 10 pounds this month" I know we're in for a RIDE! The issue isn't the goal - it's fine if you want 10 pounds gone, we can do that. But when you focus on things you can't control (aka the scale), you set yourself up for a lot of frustration because there will for sure be normal scale fluctuations that sometimes seem to make zero sense.

So, instead of focusing on outcome-based goals, I encourage my clients to focus on behavior-focused goals. I explain exactly what that means in today's episode. 

Your meals are spot on. Your clothes are fitting better. You're more confident. More energetic. Then you see a picture of yourself and you're like WTF?! Why don't I look as good as I feel? We're dissecting this exact question in today's episode.

It’s OK to be aware of the scale and you don’t have to smash it or throw it away, but it shouldn’t be the only way of tracking progress -- especially if every time you get on it, you feel defeated and throw all your hard workout out of the window.

In this episode, I'm giving you a few other ways to track progress that you can use in conjunction with, or instead of, the scale.

If you want to change the results you have, you absolutely, without a doubt, change the way you *think* about food.⠀

In this episode I dive deep into why diets like WW continue to fail and give you a super simple 2-step process to help you rewire your brain to be a lot more supportive and positive.

Enrollment in the Wicked Fueled Transformation Challenge closes tomorrow at noon. Click here to grab your last minute spot!