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In this episode, I'll break down one of the most powerful mindset tools every woman on a weight-loss journey needs: quality questions.

Most of us were never taught how to speak to ourselves in a way that leads to growth, especially female perfectionists who tend to ask dead-end questions like:

• “What’s wrong with me?”
• “Why can’t I stay consistent?”
• “Why do I always self-sabotage?”

But those questions don’t move you forward, they keep you stuck in guilt, shame, and frustration.

Inside this episode, you’ll learn:
 ✨ What quality questions are and why they create better results
 ✨ How your questions shape your actions, self-trust, and emotions
 ✨ Real examples of how to shift from shame-based questions to solution-focused ones
 ✨ What to ask yourself when you feel triggered, overwhelmed, or ready to quit
 ✨ How quality questions help you regulate emotions, avoid emotional eating, and build discipline

If you’re ready to stop self-sabotaging and start showing up as the highest version of yourself, this episode is for you.

Also Check out episode 32 on Negative Self Talk

Support the show

If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:

1. Apply for coaching or download my freebie HERE

2. Click the "follow" button and the bell icon to be notified when a new episode goes live

3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month!

4. Have a question? Leave me a comment or find me on Facebook and ask! Q&A

5. Rate this podcast! Please provide a review and 5 start rating.

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If you’re using Ozempic or thinking about it, this episode is for you.

Today I'll break down what the medication does and what it can’t do, when it comes to real, lasting weight loss.

You’ll learn why building a fitness identity, mastering your macros, and having a sustainable system still matter if you don’t want to be dependent on medication forever.

Support the show

If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:

1. Apply for coaching or download my freebie HERE

2. Click the "follow" button and the bell icon to be notified when a new episode goes live

3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month!

4. Have a question? Leave me a comment or find me on Facebook and ask! Q&A

5. Rate this podcast! Please provide a review and 5 start rating.

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If you’ve ever eaten food you didn’t even want just to make someone else happy, this episode is for you. 💭

In today’s episode, I'll dive into the connection between people-pleasing and weight loss, especially during the holiday season. You’ll learn how this habit shows up in your health journey, where it comes from, and why it’s secretly keeping you stuck.

We’ll talk about:
 ✨ The root causes of people-pleasing and how it affects your body
 ✨ Why saying “yes” too often leads to burnout, guilt, and stalled progress
 ✨ How to protect your habits and peace when others pressure you to eat or drink more
 ✨ How to set boundaries with family and friends, including those rude comments about your body
 ✨ Simple ways to stay consistent without people-pleasing your way off track

If you’re ready to take your power back and build the confidence to say no without guilt, the Fit Figure Formula can help you do exactly that, from the inside out.

🔥 Black Friday Offer (Last Chance to join the Formula for 2025!):
💥 $200 off enrollment
💥 1 extra month FREE (5 months total)
💥 Bonus 1:1 coaching call for the first 5 women who join

Support the show

If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:

1. Apply for coaching or download my freebie HERE

2. Click the "follow" button and the bell icon to be notified when a new episode goes live

3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month!

4. Have a question? Leave me a comment or find me on Facebook and ask! Q&A

5. Rate this podcast! Please provide a review and 5 start rating.

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If you’ve ever felt constantly hungry, bloated, or like your digestion has a mind of its own, this episode is for you.

We’re talking about the most underrated nutrient in your fat loss journey; fiber.

In this episode, I’m breaking down:

• Why fiber is your fat loss BFF 
• How it helps regulate your hunger, hormones, and bathroom schedule (yes, we’re going there 💩)
• My favorite simple ways to hit your fiber goals
• The biggest mistakes people make when they start increasing fiber (and how to avoid the bloat)

If you’ve ever tried to “eat clean” but still felt bloated, tired, and stuck... fiber might be the missing piece of your macros puzzle.

Support the show

If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:

1. Apply for coaching or download my freebie HERE

2. Click the "follow" button and the bell icon to be notified when a new episode goes live

3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month!

4. Have a question? Leave me a comment or find me on Facebook and ask! Q&A

5. Rate this podcast! Please provide a review and 5 start rating.

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So you’ve realized your relationship with food might need healing… now what?

In Part 2 of this series, we’re talking about what healing your relationship with food actually looks like... and it’s not about more rules, restriction, or willpower.

 It’s about rebuilding trust with your body, your hunger cues, and yourself.

 We’ll walk through practical ways to move from control to confidence, from guilt to grace, and from self-criticism to self-compassion.

You’ll learn what progress looks like in real life, how to stay consistent without perfection, and how to make peace with both your plate and your reflection.

💫 This episode will help you start feeling free, balanced, and confident around food for good.

Support the show

If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:

1. Apply for coaching or download my freebie HERE

2. Click the "follow" button and the bell icon to be notified when a new episode goes live

3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month!

4. Have a question? Leave me a comment or find me on Facebook and ask! Q&A

5. Rate this podcast! Please provide a review and 5 start rating.

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If you’ve ever felt like food controls you instead of the other way around...this episode is for you.

 In Part 1 of this two-part series, we’re breaking down what an unhealed relationship with food actually looks like, especially for women who tend to be perfectionists.

We’ll talk about the signs that your relationship with food might need healing from guilt, overthinking, and “all-or-nothing” thinking to emotional eating, body shame, and constant starting over.

You’ll learn how perfectionism feeds these patterns and why control around food often masks something deeper.

By the end of this episode, you’ll have a deeper understanding of why food feels so heavy sometimes and where to start if you’re ready to find peace with food again.

✨ Listen if you’re tired of yo-yo dieting, food guilt, and feeling like your worth depends on how perfectly you eat.

Support the show

If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:

1. Apply for coaching or download my freebie HERE

2. Click the "follow" button and the bell icon to be notified when a new episode goes live

3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month!

4. Have a question? Leave me a comment or find me on Facebook and ask! Q&A

5. Rate this podcast! Please provide a review and 5 start rating.

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This episode is extra special! It’s the two-year anniversary of the Fit Figure Formula Podcast! 🎉

I’m reflecting on this journey, what’s made it so meaningful, and how you can help it continue to grow and reach more women just like you.

In this episode, I’m sharing three simple ways you can support the show.

Plus, I’m diving into some of the top lessons I teach my clients that come from the biggest mistakes I see women making when it comes to their mindset, macros, and movement. 

Whether you’ve been listening since day one or you’re new to the community, this episode is a heartfelt thank-you, a reflection, and a guide to what’s next. 💫

Support the show

If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:

1. Apply for coaching or download my freebie HERE

2. Click the "follow" button and the bell icon to be notified when a new episode goes live

3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month!

4. Have a question? Leave me a comment or find me on Facebook and ask! Q&A

5. Rate this podcast! Please provide a review and 5 start rating.

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Do you ever find yourself feeling guilty after eating — like you “messed up” or have to make up for it later? You’re not alone. In this episode, we’re diving into why guilt shows up around food and how it keeps you stuck in the all-or-nothing cycle.

I’ll walk you through:

• Where food guilt really comes from (and why it’s not your fault)
• How guilt sabotages your progress and mindset
• Practical steps to start letting go of guilt and eating with confidence

If you’ve ever struggled with that little voice telling you that you “shouldn’t” have eaten something, this episode will give you the mindset shifts and tools to finally break free.

✨ Ready to heal your relationship with food and feel in control again? This one’s for you.

Support the show

If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:

1. Apply for coaching or download my freebie HERE

2. Click the "follow" button and the bell icon to be notified when a new episode goes live

3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month!

4. Have a question? Leave me a comment or find me on Facebook and ask! Q&A

5. Rate this podcast! Please provide a review and 5 start rating.

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Are you stuck in the cycle of talking about what you want without taking the steps to actually get there? In this episode, I break down the difference between complaining and committing, and why one keeps you spinning your wheels while the other propels you forward.

We’ll dive into:

• How to spot when you’re complaining (even if it sounds like venting or “processing”)
• Why committing is the secret to lasting results in weight loss, fitness, and beyond
• Simple mindset shifts to help you stop making excuses and start making progress

If you’ve been feeling frustrated with your journey, this episode will give you the clarity and encouragement to move from stuck to unstoppable.

Support the show

If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:

1. Apply for coaching or download my freebie HERE

2. Click the "follow" button and the bell icon to be notified when a new episode goes live

3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month!

4. Have a question? Leave me a comment or find me on Facebook and ask! Q&A

5. Rate this podcast! Please provide a review and 5 start rating.

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In this episode, Stephanie Riles is breaking down the truth about all the conflicting weight loss advice you see online... because let’s be real, most of it is keeping you stuck instead of helping you move forward.

From “just cut carbs” to “do hours of cardio,” the internet is flooded with quick fixes and toxic advice that leaves you frustrated, confused, and questioning if you’ll ever see results.

Tune in to discover how to:
 💥 Spot the most common lies that keep women spinning their wheels
 🚫 Let go of the myths that sabotage progress
 🥗 Focus on simple, proven strategies that actually move the needle
 💖 Build a healthy lifestyle that feels good AND gets results

If you’ve ever felt like you’ve tried everything the internet told you to do and you’re still stuck, this episode will help you cut through the noise and finally see what really works.

Support the show

If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:

1. Apply for coaching or download my freebie HERE

2. Click the "follow" button and the bell icon to be notified when a new episode goes live

3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month!

4. Have a question? Leave me a comment or find me on Facebook and ask! Q&A

5. Rate this podcast! Please provide a review and 5 start rating.