Brain Boss

Today we talk about how suppressing an emotion like deprivation can lead you to sabotage in "healthy" ways. A little too much peanut butter, a few too many (handfuls) of raw almonds, sneaking extra bites while cooking or cleaning up after meals....can all add up to those last few pounds we're trying so hard to lose.

I share how to make these seemingly little adjustments to get new results - not by resisting or distracting - but by shifting your perspective.

Download your free cheat sheet here: Sneaky Sabotage: https://jenpillipowcoaching.lpages.co/sneaky-sabotage-cheat-sheet-ep-29/

Interested in taking these tools deeper? Check out Commitment Secrets: the high-achiever's guide to goal satisfaction in your clothes, in the kitchen, and in the gym: https://jen-s-school-4weightloss.thinkific.com/courses/set-your-weight-loss-goal-the-right-way

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Instead of waiting for January 2019 to get back to our weight loss goal let's recommit now - but nothing crazy - let's just focus on 1 skill that to get really good at between now and next year.

That way we aren't starting from scratch in January, we've already built some momentum.

That's what we're talking about today on the podcast.

And if you're interested in my new online program Commitment Secrets, you can check it out here:

For a limited time, use the coupon code smile for more than 60% savings at checkout.

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Commitment Secrets Update!

Sign up for the FREE ONLINE CLASS: November 6, 7, or 8 @ 9am PT/12pm ET HERE

Today on the podcast we take a look at skill building – how we are often doing this even when we don’t mean to (I was a pro at eating mixed nuts at 3pm and drinking on the weekends…).

We talk about the difference between value alignment and instant gratification and how to assess your own motives.

It’s a simple concept, but an important mindset to have. Skill-building in a conscious and deliberate way allows us to take control, get the freedom we want, and achieve sustainable weight loss.

And the best part is – the more you practice the skills you need – the easier it gets. The more you make the healthy choices, the more you say no to overeating – your brain will start to take over and do it for you. When that happens, it no longer requires your effort.

Commitment Secrets Update!

Sign up for the FREE ONLINE CLASS: November 6, 7, or 8 @ 9am PT/12pm ET HERE

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Every day we are faced with opportunities to move closer to our authentic selves, or further away. The choice is always ours; but it starts with self awareness.

In this week's episode we talk about what it means to step into our authentic selves and how this helps us on your weight loss journey.

Commitment Secrets Update!

Sign up for the FREE ONLINE CLASS: November 6, 7, or 8 @ 9am PT/12pm ET here:

https://jenpillipowcoaching.lpages.co/commitmentsecrets

See acast.com/privacy for privacy and opt-out information.

Who are you identifying as? "I'm the type of person that can't say no to sugar or wine". OR "I'm the type of person that sometimes says no".?

And when you experience a setback - when you eat more than you wanted, or you miss a workout - do you think you are a failure? OR do you think "I made the wrong choice, but that doesn't make me a bad person"?

If you feel like you can't say no to beer, and a number on a scale is an indication of your worthiness - then this episode is for you.

Check out Carol Dweck's website at https://mindsetonline.com/abouttheauthor/ and her Ted Talk at https://www.ted.com/talks/carol_dweck_the_power_of_believing_that_you_can_improve/discussion

Brene Brown Ted Talks:

https://www.ted.com/talks/brene_brown_on_vulnerability?language=en

https://www.ted.com/talks/brene_brown_listening_to_shame/transcript?language=en

Download my free Workbook for this episode here:

https://jenpillipowcoaching.lpages.co/growth-mindset-intervention-worksheet-ep-25/

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In this week's episode I chat with Bevan James Eyles – a husband, a father, and someone who has dedicated his life to inspiring others to discover their lifetime love of fitness.

He represents one of the world’s biggest fitness companies, Les Mills, he’s raced 8 Ironman triathlons, including Ironman Hawaii, he has 3 podcasts (including one of my all time favorites: Fitness Behaviour), he’s a speaker, a writer, a mentor, he’s created an online program “My 5km dream” for beginner runners, and written a fabulous book called “The Fitness Attitude”.

I’ve been following Bevan and his work for about 7-8 years and I’ve learned so much from him. I immediately resonated with his message of building behaviours and habits that create a life you love to create the best version of yourself.

You can find Bevan at bevanjameseyles.com, check out his online running program at my5kmdream.com and buy his book on Amazon "The Fitness Attitude".

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Happy Thanksgiving to my fellow Canadians!

Whether you already have a gratitude practice in place, or you’ve been resisting because it seems like it can’t actually make that much of a difference, listen up.

I'm excited to share research from HeartMath.com / HeartMath.org on how your heart is creating MORE emotion than the thoughts in your head.

If you are tired of thinking new thoughts, this may be the break you need to change it up :)

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In last week's episode we talked about how weight loss goals need a different formula than other goals in our life. 

Because unlike other goals that get "completed", your weight loss goal can't "complete". The same journey that got you there needs to continue after, for sustainable weight loss. Your weight loss goal doesn't have a completion date. A race day. A title, or a degree.

Your weight loss goal is about who you will become, and who you show up as every day.

In part II of this topic I talk about how we can approach our weight loss goal - in a revolving circle that represents our life and the best version of ourselves. 

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I bet you are really good at setting goals AND achieving them.....

I bet you've run marathons / half marathons / 10 km's / triathlons.....

I bet you've graduated university, and been promoted at work more than once......

So why is your weight loss goal different?

Because it needs a different framework than the other goals in your life. Because unlike other goals that get "completed", your weight loss goal can't be "complete". The same journey that got you there needs to continue after, for sustainable weight loss.

Achieving a certain weight doesn't "complete" you. It's not about getting to a certain number on the scale. If that's all it was - you'd be there. In fact, you may have found yourself there many times - only to find yourself unable to maintain it.

Because your weight loss goal doesn't have a completion date. A race day. A title, or a degree.

Your weight loss goal is about who you will become, who you become, and who you show up as every day.

That kind of transformational goal needs a whole new framework.

I have created "Commitment Secrets" to teach that framework, and this podcast episode shares a sneak peak into Module 1.

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I often talk about how important the weight loss journey is and one of the reasons is the lessons you get to learn along the way. In this episode I talk about 9 of the valuable lessons I learned on my journey.

It's less about achieving a number on the scale - it's more about who you become in the process. And who you are becoming doesn't happen over night. And that's the journey. And part of the fun ;)

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