CONSISTENT by Primal Potential

We've got a special minisode today! If you can get past the audio quality (I recorded outside on my iPhone), this message will help you make the most of each day!

Every once in a while I record voice notes for my Fat Loss Fast Track clients (I recorded one for them while playing racquetball the other day) and I'm sharing one of them with you today! As I worked out, I thought about the power in the phrase "every choice is a chance".

Is the day you're having today moving you towards the life you want?

What can you do today to move in that direction?

Don't write off the day if it didn't start well - every single choice is a chance to move in the direction of your goals.

I know many of us struggle with frustration - being frustrated with ourselves when we don't do the things we feel we should. Capitalizing on "every choice is a chance" can help you break through that frustration, that inertia, and more in the direction of your goals!

Every choice is a chance! Don't miss this short minisode!

http://primalpotential.com/218-minisode-every-choice-chance/

The Primal Potential podcast is your podcast. I want to help you overcome your struggles & challenges. I want to help you reach your unique goals. This week, it's been obvious that many people are struggling with their evening eating habits so today I'm sharing 4 strategies to help you tackle nighttime eating!

I know that many of you feel in control all day long but out of control at night.

I know that many of you are frustrated with the choices you make night but don't know how to take control and make meaningful improvements that stick.

Don't miss today's podcast on 4 ways to improve your evening eating habits!

http://primalpotential.com/217-improve-evening-eating-habits/

In today's episode I detail the follow 4 ways to improve your evening eating habits, take control of the night time and make faster progress towards your goals:

1. Change your expectations
2. Identify what represents an improvement for you (just for today)
3. Evaluate what's worth it (and what's not)
4. Dramatically change your state

Sometimes we think we can out-smart ourselves. We think that with enough willpower, grit & determination, we can out-smart ourselves. I don't think that's too effective.

I want to help you work WITH yourself, not against yourself. In today's episode, I want to help you conquer inconsistency and self-sabotage but helping you understand why we so often give in and what we can do to be more strategic in our approach.

Today is all about how your subconscious works. In short, it will always look to avoid pain and seek pleasure. This is simply part of how we are wired for survival.

This can work powerfully in our favor or staunchly against us, depending on what we do and how we think.

Unfortunately, most people have, through years of failed diets and giving up on themselves, associated far more pain with the achievement of their goals than pleasure. Today, we're changing that.

Making some straight-forward adjustments to how you think about your goal can accelerate your progress and improve your life!

http://primalpotential.com/216-conquer-inconsistency/

One of the first strategies I talk about in today's episode is identifying your existing pleasure & pain associations. First, establish your goal. Then, free associate all the painful or negative words, thoughts & feelings associated with the achievement of that goal. Then, free associate all of the positive words, thoughts & feelings associated with the achievement of that goal.

Then identify the opposite of your goal and go through the same process - create a list of all the positive and negative associations you have with whatever is opposite your goal.

Intentionally build the list of pleasurable associations related to the achievement & pursuit of your goal.

"You can't change what's going on around you until you start changing what's going on within you" ~ Zig Ziglar

Don't be a part of the problem, be a part of the solution.

Focus as much of your energy as possible on what you can do to make the achievement of your goal positive, exciting and fulfilling. Stop putting energy towards why it's hard, frustrating or negative.

Join me at ASCEND in Nashville!

Breaking Barriers

Fed & Fit Cauliflower Salad

Whether you're working out regularly or you haven't yet incorporated it into your lifestyle, today we're going to tackle 6 simple ways to get more out of your workout! No matter what we spend our time & energy doing, we want to make sure we're getting as much from it as possible!

While exercise isn't the be-all-end-all of fat burning and physique improvement, it does have the power to accelerate our progress, improve mood and help us get healthy - let's just make sure we're being as efficient as possible.

It doesn't matter if you have a gym membership or not, it doesn't matter if you love working out or you don't - these 6 ways to get more out of your workout will help you get to the next level!

http://primalpotential.com/215-get-more-out-of-your-workout/

Before we dive into those 6 strategies that will allow you to get more out of your workout, a few caveats for those who are resistant to change or for those who haven't yet incorporated fitness into their routine.

It's important to remember that fitness is not the important element of fat loss or physique improvement. In today's episode I'll talk about how we the primary drivers of fat loss include:

• Your attitude & perspective
• What and how much you eat
• Stress & sleep

The important thing to keep in mind is that exercise shouldn't be a punishment or something we dread. Just like the key to long term success with nutrition is finding foods you love that love you back, it's critical that you experiment with different activities to find what you love, enjoy & look forward to.

Over the long term, we won't consistently do that which we don't enjoy.

Onto those 6 strategies that will help you get more out of your workout - I go into a whole lot detail on the "how" in today's episode so make sure to listen to the full show!

1. Get consistent (this episode tells you how)
2. Add a leisure walk after your workout (the "why" here is very science-based)
3. Decrease the duration & increase the intensity
4. Go heavier
5. Switch the stimulus
6. Incorporate micro movement

I told you guys I'd share what equipment I have at home. You absolutely don't need any of this, but I find I can do just about any workout I want and get a whole-body workout with these few things.

Jump Rope

Kettlebell

Dumbbells

Wall ball

Sandbag

If you want to incorporate a little bit of movement without any equipment, here's one of my fave workouts to do without any equipment:

Complete 5 rounds for time of the following:

• 20 body weight squats
• 15 sit-ups
• 10 burpees
• 5 push-ups

If you have a jumprope, one of my faves is to accumulate 1000 jumps as fast as possible. You can start by doing sets of 50, resting when needed. If 1000 seems daunting, do what doesn't seem daunting. You could start by accumulating just 100 jumps. Start where you need to, work up your skill with each workout.

If you have some equipment at home, try this short one.

Set a timer for 15 minutes and do as many rounds as possible of the following before time expires:

• 15 kettlebell swings
• 15 goblet squats
• 10 burpees

Join me at ASCEND in Nashville!

Spaghetti Squash Primavera with Basil Cashew Pesto

Breaking Barriers

Episode 117 - Do It Anyway

Episode 039 - The Science of Fat Burning

Episode 035 - HIIT

Episode 160 - Fitness & Fat Loss

Morning Routines

Dieting didn't work for me. Sure, I lost weight sometimes, but it was a yo-yo cycle of deprivation followed by over-indulgence - of weight loss followed by weight gain (misery and obsession accompanying every step).

I got to the point where I realized that I was working hard, obsessing over food but not getting where I wanted to go and not achieving the goals that mattered most. In today's episode I'm sharing my top 7 anti-diet strategies that allowed me to stop obsessing over food, stop dieting, get consistent, lose weight and keep it off.

If you feel like your approach isn't working or isn't giving you the results (or peace of mind) you want, don't miss this episode!

http://primalpotential.com/214-anti-diet-strategies-fat-loss/

Today we're talking about food! I'm sharing some of my favorite summer meals that are quick, easy, delicious and totally fat loss friendly!

In today's episode I talk about the relationship between deprivation and temptation. Basically, the more you deprive yourself, the less you create fat loss friendly meals you actually enjoy, the more likely you are to be tempted by EVERYTHING. The less you're enjoying your fat loss friendly foods, the lower the bar for something to tempt you.

So, if you can enjoy your food more, you'll be less likely to overindulge in treats that just aren't worth it!

Don't miss today's episode for some of my absolutely favorite summer meals that are flavorful, easy, affordable and fat loss friendly! Recipes & resources are below.

http://primalpotential.com/213-favorite-summer-meals/

Fish Tacos with SizzleFish

Cauliflower Tortillas from Slim Palate

Salmon Cakes

Garlic Scape Pesto (add all ingredients in your blender)

• Approximately 10 garlic scapes
• 1/2 cup pistachios
• 1/2 cup parmesan cheese (real, not fake powder)
• Extra virgin olive oil to your preferred texture/thinness
• Salt & pepper to taste

Cabbage salad bowl

Join me at ASCEND in Nashville!

SizzleFish

Vitamix Blender

There was a definite theme in my coaching this week - individuals who feel overwhelmed or like they aren't sure where to start or how to proceed. I've got you covered in today's episode!

If you ever feel overwhelmed by your goals or by all the strategies & approaches available to you, if you ever feel like you don't know how or where to dive in, we will clear that up in today's episode.

http://primalpotential.com/212-overwhelmed-beat-overwhelm-and-indecision/

Food issues, guilt, emotional eating and food obsession are not exclusive to overweight and obese individuals. Not even a little bit. Today, we're talking about thin people & food issues.

Except, it's more than that. We're talking to my sister.

A couple weeks ago, I had my mom on the show. It was a tough episode but we talked about how, as a thin mother, she really struggled with having an overweight child (me). I was the token fat kid. It was a rough road.

That episode triggered a lot of comments and questions, many of which were related to that sister I talked about. What was it like for her, as a thin child, to grow up with so much emphasis on food and shame related to obesity?

Well, "that sister" is Debi. My oldest friend, my closest friend and the yin to my yang. Don't miss this candid conversation about food issues then & now in the absence of a weight struggle.

http://primalpotential.com/211-thin-people-food-issues/

I used to be my own worst enemy. There was a huge gap between what I wanted and what I did. There wasn't anyone keeping me from achieving my goals...except for me.

Because of that, one of my affirmations is now "I am militantly on my own side". I am on my team. I will not sabotage myself.

I don't need all the answers but I will not stop seeking, trying and finding a way.

In today's motivational minisode, I'm talking about how and why to get on your own team. It's time to stop being your own worst enemy.

http://primalpotential.com/210-own-worst-enemy/

If we could master how to stop overeating, we'd be pretty much all set, right? In fact, I'd be a bazillionaire if I could give you just a couple words to help you stop overeating forever. Easier said than done, for sure!

But today we are moving in that direction. I want to help you understand why we overeat and what we can do about it, beginning today.

If you listen to the facts & strategies in this episode, I am 100% positive that we can move you in the direction of your goals right now, today.

http://primalpotential.com/209-how-to-stop-overeating/

Overeating is a complex issue. If we want to understand how to stop overeating, we have to understand what triggers us to overeat and how to overcome or re-wire those triggers.

In today's episode (don't miss it!), we'll talk about things like:

• Taste specific satiety (how you can feel "full" of one thing but keep eating something different)
• Overeating cues
• Understanding our desire for food rewards and how to break the cycle
• The power of hyperpalatable foods
• What it really means to determine if & when food is "worth it"
• How to make incremental improvements
• Food urges that come with behavioral transitions

If you want to reduce or stop overeating, you absolutely need to listen to today's episode!