Feel like it's really hard to keep yourself motivated if you don't have a specific goal, benchmark or deadline to look forward to?

In this episode, I walk you through the different types of motivation, how to identify which one might be driving your motivation issues, and and how shifting your approach can help you stay consistent without guilt or pressure.

Plus, I’ll give you a quick journaling exercise to uncover your deeper reasons for taking care of yourself and increasing your motivation without needing a fat loss goal or a competition to keep you motivated.

🎁 Grab the Self-Trust Starter Kit (free 5-day mini course!)
https://bitesize.kit.com/selftrust

🧠 Interested in coaching?
https://bitesize.es/coaching-2/

Connect with me on Instagram: https://www.instagram.com/bitesizenutri 

In this episode, Gillian breaks down four (+ an extra one) practical steps to stop mentally calculating calories...

Because calories stick with you, even if you haven’t tracked macros in years.
If you feel like you know calories by heart and can’t shut off the mental math, this is your guide to reducing the noise and finding more peace with food.

You’ll hear:

• What makes calorie calculations so sticky

• What to do instead of counting

• Why your thoughts aren’t facts

• How mindfulness and values-based eating help

• What to expect as you practice a new way of thinking

🎁 Free Resource: Self-Trust Starter Kit
Learn how to start trusting yourself again, define your values, and make more confident choices around food, fitness, and life.

📞 Interested in 1:1 Coaching?
Click here to learn more or schedule a free call: https://bitesize.es/coaching-2

In this episode, I’m sharing the real, unfiltered thoughts I’ve had about how pregnancy is impacting my body, how it would’ve messed with my head years ago and left me miserable, and the three mental shifts I wouldn’t survive pregnancy without:

✨ Why how I look doesn’t determine how I feel about myself
✨ How I navigate hunger, fullness, and cravings without guilt or control
✨ Why changes in my body or routine now spark curiosity.. not judgment

This one’s for you if you’ve ever feared body changes, obsessed over food, or believed you needed control to feel okay.

And it’s especially for anyone who’s pregnant or thinking about it... and wondering how to handle the mental side of it all.

🎁 Get the FREE Self-Trust Starter Kit
Start rebuilding your trust in yourself to make choices that don't require restriction, micromanaging or tracking every bite.
👉 https://bitesize.kit.com/selftrust

🧠 Want to go deeper with 1:1 coaching support?
Take a look at coaching details or schedule a free call here: https://bitesize.es/coaching-2/

One of the scariest parts of quitting macro tracking or dieting? Trusting your hunger.
I’ve been there... convinced that if I listened to my appetite, I’d eat everything in sight.
If you've ever felt the same way, this episode is for you.

Inside, we’ll explore:

• Why dieting teaches you to distrust your hunger cues

• What the hunger scale is and how to use it before meals or snacks

• The four types of hunger and how to spot them

• What’s actually going on with your hunger hormones (explained simply)

• A client story of how tuning into hunger helped her stop tracking without spiraling

• Why this ONE skill can help you reduce food obsession and build trust with your body

You’ll walk away with a practical tool you can use today to feel more in control and less reactive around food... no tracking required.

🔗 Links Mentioned:

🎁 Get the FREE Hunger Guide: https://bitesize.kit.com/hungerfullness

🧠 Want to go deeper with 1:1 coaching support?
Explore coaching here: https://bitesize.es/coaching-2/

Summer is here , and it's a moment when body image can really suffer.

In this episode, Gillian shares her personal experience with chafing, along with how to manage the physical discomfort without spiraling into 'I have to lose weight ASAP!'

If you can relate to any sort of body discomfort or shame during the hot months, you'll love this episode.

In this episode:

• How Gillian deals with chafing

• Why chafing can trigger shame and self-criticism

• How we make discomfort mean something about our bodies

• What to do when sensation turns into self-judgment

• Why addressing physical discomfort doesn’t require changing your body

• A mindset shift to help you feel more at peace in your skin this summer

🔗 Want to feel more confident and calm around food and your body?
Grab the free Self-Trust Starter Kit here: https://bitesize.kit.com/selftrust
Or check out 1:1 coaching options: https://bitesize.es/coaching-2/

In this episode, I’m joined by Megan, a former client who shares her journey from relying heavily on macro tracking to building a more trusting, confident relationship with food and her body.

Whether you're considering nutrition coaching or wondering if the results actually stick, Megan’s story is proof that the right support can create change that lasts far beyond your time together.

What You’ll Hear in This Episode:

• How Megan’s background as a college athlete shaped her food beliefs and fears of weight gain

• The downside of macro tracking when it becomes the only tool

• What made Megan decide to seek coaching support

• The identity shifts and mindset work that helped her feel in control again

• Why life years after coaching is even more meaningful than during it

Links:

• Interested in coaching? Learn more: ⁠⁠https://bitesize.es/coaching-2/ 

• Connect with me on Instagram @bitesizenutri

Get the Self Trust Starter Kit: https://bitesize.kit.com/selftrust

In this episode, you'll learn:

• exactly why it's such a struggle to feel in control when 'unhealthy' food is in front of you
• why telling yourself you shouldn't eat the cake or the fries doesn't work
• the two-fold solution that requires you to look at your overall mindset around food AND what happens in the moment when these foods are around
• how to start trusting in yourself more when these scenarios arise

Learn more about 1:1 coaching: ⁠⁠https://bitesize.es/coaching-2/ 

Connect with me on Instagram: ⁠⁠https://www.instagram.com/bitesizenutri⁠⁠

In this episode, learn about how understanding what truly matters to you can build trust in your decision making, get you off 'autopilot' in your day- to-day, and develop the part of yourself that has unshakable self-confidence.

Access the Self-Trust Starter Kit here: https://bitesize.kit.com/selftrust

Learn more about 1:1 coaching here: https://bitesize.es/coaching-2/ 

Connect with me on Instagram:  https://www.instagram.com/bitesizenutri 

TW: if you do not feel comfortable hearing about miscarriage or pregnancy loss, please skip this episode

I'm sharing my story of pregnancy loss, discovering i DID want to be a parent after years of not knowing, and why I wish we talked about these things more (even though I hid it for a really long time).

Connect with me on Instagram: ⁠⁠https://www.instagram.com/bitesizenutri⁠⁠

Enquire about 1.1 coaching: https://bitesize.es/contact 

In this episode, you'll learn about body checking and why common behaviors like inspecting photos, pinching body fat or even stepping on the scale keep the cycle of food obsession, insecurity and on/off dieting going.

Download the free ADAPT guide mentioned in the episode: https://bitesize.kit.com/adapt

Learn more about 1:1 coaching: ⁠⁠https://bitesize.es/coaching-2/ 

Connect with me on Instagram: ⁠⁠https://www.instagram.com/bitesizenutri⁠⁠