Do you still think like a dieter? The goal of coaching and intentional thinking is to stop thinking like a dieter and to choose a lifestyle that works for your body and your health. 

I still have diet mentality thinking though--even after years of working on my thoughts! The difference for me though is that I've worked on it long enough that I'm on to my brain--and I talk back! 

Listen in to hear what diet mentality thoughts came up for me last week and exactly what I did about it. 

Want to help determine what's on future podcasts? Schedule a podcast research interview with me! I promise--zero discussion of my program--this is not a sales call. I simply want to get to know my listeners better and make sure this is exactly what will help you most! Schedule here: wellwithlisa.as.me (choose Podcast Research as the appointment type)

Key takeaways:

• What are diet mentality thoughts?
• How can you recognize them?
• Three diet mentality thoughts that came up for me (2 around food, 1 around exercise) 
• Three strategies you can take when approaching diet mentality type thoughts
• Handle the Holidays episode 15 mentioned in this episode

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa
• Subscribe: podcast.wellwithlisa.com

Anxiety is common in life but particularly for my clients when they are trying to lose weight.  We get distorted thought patterns, and we don't know how to get out of them. My guest Angela Adams is an expert coach on all things anxiety and she is helping us through these thoughts--giving us three ways to overcome them. These are strategies you can implement this week.  

Key takeaways:

• What exactly is anxiety? How is it different from worry? 
• Why do we feel it so often?
• What are the main distorted thought patterns that happen when trying to lose weight?
• Three strategies to help you overcome your anxious thoughts!

A note on mental health: We are discussing everyday sort of worry and anxiety. If you are experiencing clinical anxiety and/or panic attacks, please seek medical advice. Coaching can be done (and can be quite helpful as Angela discusses in her life) in conjunction with other modalities, under the direction of a licensed therapist. 

Angela's Bio:
I am a wife, (married to my sweetheart for 35 years), a mother of four, and grandmother of four, and a Certified Life Coach, coaching those who want to put a pause on their anxiety and learn how to understand it, manage it and even embrace it so they can love thier life and thrive.  I am passionate about helping others become emotinally resilient.   I have a BS Degree in Marriage and Family studies from BYU-Idaho and have worked as a Family Resource Coordinator through First Things First Arizona and Peoria Unified School District  working with parents and families  with the goal of helping them learn the skills they need to be successful in school and life.

Where to find Angela Adams:

• Angela's website
• Angela's instagram: @angelaadamscoaching
• Angela's Facebook

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa
• Subscribe: podcast.wellwithlisa.com

Have you heard of the Blue Zones? Seems like a dream right--just follow their lifestyle and you too can live to be 100! It's not so simple, or straightforward.  In this episode, Erin Skinner and I talk about Blue Zones, and specifically the vegan/vegetarian diet that is pushed with this company, and why it's not all it's cracked up to be. 

I know you'll be surprised to learn exactly what was going on in the Blue Zone regions. But you may not be as surprised to hear Erin and I talking about the importance of protein.

My clients know I ask them to eat protein at every meal. Erin also gives us 4 main pillars to begin improving your own nutrition. 

Key takeaways:

• What are Blue Zones and why are they important 
• What nutrients are lacking in a vegan diet
• Why veganism is a threat to your health
• The 4 pillars of a healthy eating plan
• Free guide mentioned in intro:  Go-To Meal Guide--grab it HERE

Erin's Bio:
Erin Skinner is a military veteran and Registered Dietitian Nutritionist who helps her clients leverage the power of food to improve their wellness.

Throughout her own health journey, Erin felt frustrated and neglected by the traditional medical community.  So, she transitioned to the world of integrative and functional nutrition. She has since helped thousands of patients experience the relief of finding the root cause of their illnesses, and resolving them with individual nutrition plans.  

Seeing her patients’ success made Erin passionate about functional medicine. However, she was still frustrated by the lack of access and high cost.  As a result, she pursued her license to become an  Integrative and Functional Certified Nutritional Practitioner. Later, Erin co-created one of the nation’s first insurance-based functional medicine clinics, the Inspire Health Center. This clinic’s success proved to Erin that functional medicine can be accessed through insurance. Empowered Nutrition is, above all, a continuation of this vision: to make the next generation of healthcare accessible to all.

Erin is also the creator of Lean for Life, a program that teaches you how to heal your metabolism so that you can have natural appetite and weight regulation.  Learn more: https://www.subkit.com/empowerednutrition

Don't forget to SHARE this episode with a friend! Tag me and I'll send a little something special your way! 

Where to find Erin Skinner:

• Erin's website
• Erin's instagram: @empowerednutrition.health
• Erin's YouTube

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa
• Subscribe: podcast.wellwithlisa.com

Do you ever tell yourself you fell off the wagon? How does that feel? Do you feel like getting back up again when you are so unkind to yourself? Likely not. 

In this super quick episode today, I address what Thanksgiving is, what it's not, and why saying "I fell off the wagon" is just not true! It's applicable to Thanksgiving, Christmas or a random difficult Wednesday.

Don't forget to SHARE this episode with a friend! Tag me and I'll send a little something special your way! 

Key takeaways:

• Why we say we fell off the wagon
• What's really happening
• Remember--it's just one day
• Handling the Holidays episode 15--be sure to listen to this one for help on the entire season! 

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa
• Subscribe: podcast.wellwithlisa.com

Do you have an inner mean girl? We pretty much all do so don't feel bad in the least if you answered yes! In this episode, my guest Andrea Hanson and I dive into what is going on with that inner critic, where does it come from and what to do about it. This is such a great topic for all women, and especially for those that are trying to make health changes in their lives.

Andrea W. Hanson is a motivational speaker and the author of two books about having a positive mindset while living with a diagnosis; “Live Your Life, Not Your Diagnosis” and “Stop Carrying The Weight of Your MS”. She’s also a master certified life & mindset coach who’s lived with multiple sclerosis for over two decades. Her podcast, “Live Your Life, Not Your Diagnosis” features conversations with people who are creating extraordinary lives while living with chronic illness.

Andrea teaches people how to tune out the noise of their inner critic and listen to their authentic voice so they can feel confident in their ability to make changes and create the life they want. Her upcoming online course uses the Live Your Life, Not Your Diagnosis method to help high achievers living with a chronic illness to create self-care, deeper confidence, and helps them get back to feeling like themselves again. Get more information and join the waitlist at AndreaHansonCoaching.com/waitlist.

Don't forget to SHARE this episode with a friend! Tag me and I'll send a little something special your way! 

Key takeaways:

• What is the inner critic and why is she there
• Is tough love necessary and does it work in the long term?
• Willpower is a form of the inner critic
• How to become aware of the inner critic--the first step in making changes
• How the inner critic shows up in our behavior
• Calming the inner critic and replacing her with intentional thoughts

Where to Find Andrea Hanson:

• Andrea's website
• Andrea's instagram: @andreawhanson
• Andrea's podcast: Live Your Life, Not Your Dianosis
• Waitlist for Andrea's upcoming course: Sign up here!

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa
• Subscribe: podcast.wellwithlisa.com

Join me today as I welcome Jancee Wright to the podcast! We discuss the challenges of managing clothing when your weight is fluctuating.  Whether you are in a weight loss phase, or you want to be soon, Jancee will clarify what to keep and what to toss and how to organize what's left!

Jancee is  a certified life coach + professional organizer and founder of “Finding your Fancee”.  She helps women get out of overwhelm and into action through small and simple wins. 

Her mission is to inspire ladies to clear physical + mental clutter in their Homes, Hearts and Heads so they can create space to walk in their own pair of “Fancee” shoes and live their best lives and thrive.

Don't forget to SHARE this episode with a friend! Tag me and I'll send a little something special your way! 

Key takeaways:

• How to find clarity in your closet
• Defining your style and personal uniform
• What to keep, what to acquire, and what to let go, based on your goals
• What to do with clothing when our body size is fluctuating
• 20 minute wins

Where to Find Jancee Wright:

• Jancee's website
• Jancee's instagram: @findingyourfancee
• Jancee's facebook group: @findingyourfanceecoaching

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa
• Subscribe: podcast.wellwithlisa.com

It's holiday season! Do you worry about all the food and parties and events and how will you ever keep up your weight loss? Or just keep from gaining weight? 

Listen in to 6 tips I've been using with my clients for several years to keep your health and weight loss goals from moving to the back burner the next few months. 

Don't forget to SHARE this episode with a friend! Tag me and I'll send a little something special your way! 

Key takeaways:

• How many events do you REALLY have? Let's get your calendar out for this tip
• Buffets can be tricky--2 tips just for those
• What does scarcity look like and why does it come up so often around this time
• What's the most important part of the holiday season
• More on the Prioritizing Sleep in episode 6 with sleep coach Janet Whalen

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa
• Subscribe: podcast.wellwithlisa.com

Does getting on the scale cause all sorts of drama in your brain? What if I'm up? What if I was especially good this week and it shows? We give all this value to the scale and think that it's actually measuring our value and our efforts.  Spoiler: it's not.

Hear me rant about why influencers get it wrong with throwing out the scale and what it actually is measuring.

Don't forget to SHARE this episode with a friend! Tag me and I'll send a little something special your way!

Download the free worksheet to help you with your scale drama HERE!

PLEASE NOTE: This episode is not appropriate for those with eating disorders or recovering from eating disorders.  Please use your doctor's/therapist's advice in regards to weighing yourself if this is you! ❤️

Key takeaways:

• What the scale actually measures
• Why the scale has gotten a bad rap
• How to weigh yourself
• Why to weigh yourself
• More on the 24 Hour Practical Plan listen to episode 2

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa
• Subscribe: podcast.wellwithlisa.com

Join me this week with my guest Brittany Lindsay.  Brittany is a Certified Fitness Instructor and Personal Trainer of 14 years & certified in over 17 different formats. She is a mom to 3 boys and lives in California. Her love of fitness runs through her veins as she grew up watching her mom teach for 35 years! She LOVES motivating others to reach their highest health and fitness goals.

Find Brittany here:
Instagram: @fitnessgirl.britt
Facebook: @fitnessgirlbritt
[email protected]

Don't forget to SHARE this episode with a friend! Tag me and I'll send a little something special your way! 

Key takeaways:

• Difference between movement and exercise
• Benefits of exercise beyond your scale weight
• Importance of rest days
• Lifting weights to failure vs. injury--how to know which is which
• Motivation and commitment 

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa
• Subscribe: podcast.wellwithlisa.com

Avoiding negative emotions actually doesn't work that well. Let me teach you how we end up feeling the exact emotions we are trying to avoid! 

Don't forget to SHARE this episode with a friend! Tag me and I'll send a little something special your way! 

Key takeaways:

• Disappointment happens in response to a thought
• The full range of positive and negative emotions is what creates the human experience
• Learning to experience negative emotions actually produce positive emotions, such as empowerment and confidence
• More on the model listen to The Self Coaching Model

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa
• Subscribe: podcast.wellwithlisa.com