Fit Moms Squad

Free Masterclass "The Best Way to Lose Fat", save your spot here: https://www.bsbtribe.com/workshop

In today's episode, I talk about why I decided to try vegetarian keto and what happened.

After discovering that I had estrogen dominance, I decided to cut out all animal protein for 21 days. Since I eat a lot of conventional meat products that contain added hormones, I was increasing my estrogen, and reducing my intake would help my body eliminate extra estrogen (or at least that was the plan).

Here are my top takeaways from trying Vegetarian Keto that I talk about in this episode: 

1. Vegetarian keto is hard but doable
2. Helped me focus on consuming more fiber (which helped me poop more, which helped my body remove extra estrogen)
3. I did not see any change with my weight (bummer, I know)
4. I never felt "full" after meals
5. It was tough to train hard during workouts

Don't forget to save your seat for my upcoming FREE Live Masterclass, "The Best Way to Lose Fat." You can register here: https://www.bsbtribe.com/workshop

Get your free weight loss resources here: https://www.bsbtribe.com/resources

Subscribe & Review in iTunes

Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode. 

Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!

You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there! 

Thank you!

SIGN UP FOR THE STOP-SELF SABOTAGE WORKSHOP. Use code "EMAIL" at checkout for a discount: https://www.bsbtribe.com/stopselfsabotage

What is self-sabotage? Why do we do it? So many of us self-sabotage without even knowing it because our habits have become autopilot behaviors.

Self-sabotage are the actions and thoughts that go against our goals. No matter how big or small those actions are, they keep us stuck and prevent us from reaching our goals. 

Some examples are:

• Eating like an ahole because it’s the weekend
• Eating the whole house after you make one mistake
• Not meal planning knowing you are most likely going to eat junk food instead
• Eating things that aren’t on your plan when you lost weight
• Giving up and binging when you gained weight 

It's important to understand how the brain works and why we self-sabotage in the first place. The survival of humans depends on maximizing rewards. However, our brains don’t know the difference between rewards from self-sabotage or rewards from reaching our goals..it just wants the dopamine rush.

In order to stop self-sabotaging, we must reprogram our brain habits and associate weight loss with pleasure and self-sabotaging behaviors with pain.

I will teach you HOW to Stop Self-Sabotaging at my LIVE  workshop event.

In this workshop, I am going to show you EXACTLY how to do it and it starts with identifying your self-sabotaging triggers and understanding what causes you to self-sabotage in the first place.

You will learn my exact 3-Step Process to Stopping Self Sabotage that I used to end my own sabotage and that I teach my private clients inside my online community, BSB Tribe. 

PLUS, You'll have access to the recording of this workshop and workbook FOREVER.

There are only 100 spots available so make sure you save your seat today: https://www.bsbtribe.com/stopselfsabotage

Get your free weight loss resources here: https://www.bsbtribe.com/resources

Subscribe & Review in iTunes

Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode. 

Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!

You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there! 

Thank you!

Hit a Weight Loss Stall? Take the quiz to find out why and how to break it: https://www.bsbtribe.com/stallquiz
Take my free weight loss course here: https://www.bsbtribe.com/workshop

In this episode, I interview Jeanine Escobar about all things Macros & Cheat Day. Jeanine is a health coach and works with clients to help them transform their bodies with macro counting and fitness. 

Topics Covered:

• The best approach to macro counting
• What is the best way to follow a low-carb, ketogenic diet?
• What is the best strategy for cheat days?
• Should everyone count macros?
• Should everyone have cheat days?
• How to get back on track after a cheat day?

Abut Jeanine:

The Coach and Creator of the Bikini Boot Camp

Podcast Host of Candidly with Coffee

After gaining over 100lbs with my first pregnancy 23 years ago I know first hand what it is like to struggle with weight gain and loss. I spent most of my 20’s ad 30’s yo-yo dieting. It wasn't until I discovered Fitness & Macros back in 2013 that I was finally able to stop the cycle. I found my passion in helping educate others do the same! To date, I have helped thousands of clients not only look their best but feel their best, all while still maintaining balance.

Website: https://www.jeanineescobar.com

Podcast: https://mrsceoj.podomatic.com


Get your free weight loss resources here: https://www.bsbtribe.com/resources

Subscribe & Review in iTunes

Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode. 

Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!

You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there! 

Thank you!

Not losing weight? Take the Free Quiz to find out why and what to do about it: https://www.bsbtribe.com/stallquiz
Free Weight Loss Course: https://www.bsbtribe.com/workshop

Are you quitting too soon? I see so many women start their weight loss journey and give up too soon because they don't see the results they want within a month. Quitting is a form of self-sabotage because you aren't giving your brain a chance to rewire old habits. The mistake I see many women make is they put a time frame on their weight loss goals and set up unrealistic expectations on themselves. When they don't reach those expectations within a month, they quit.

In this replay of a Facebook Live I did, I talk about the 3 phases your brain goes through when you are trying to change your lifestyle and how you have to stick to something for at least 90 days to see the change and determine whether your plan is working for you or not. Contrary to popular belief, it takes 66 days to build or change habits (not 21 or 30) so if you aren't giving yourself enough time, you may be quitting right before changes happen.

How can you change your mindset to keep going even if you don't see instant results? How can you approach your weight loss journey as a lifestyle, rather than a "diet" that has an end date? The truth is, there is no finish line when it comes to health and fitness. You will always be on this journey. You will have ebb and flows and struggles that may sidetrack you, but as long as you stay committed and develop good habits, you will reach your goals regardless of your life circumstances.

Get your free weight loss resources here: https://www.bsbtribe.com/resources

Subscribe & Review in iTunes

Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode. 

Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!

You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there! 

Thank you!

Watch my free weight loss course here: https://www.bsbtribe.com/workshop
Hit a weight-loss stall? Take this quiz to find out why: https://www.bsbtribe.com/stallquiz

In today's episode, I interview Dani about how to get freedom from sugar.

Topics discussed:
Why is it so hard to quit sugar?
Why are we so addicted to sugar?
What is the root cause of emotional eating?
What is the difference between someone who has a sugar problem vs addiction?
What happens in your brain when you eat sugar?
Is there a difference between someone who can have sugar in moderation vs someone who needs to abstain from it forever?
What are the first steps someone needs to take to start their journey of sugar freedom?

Danielle Daem is a Sugar Freedom Coach & Speaker who is passionate about helping women reshape their relationship with sugar so they can reclaim control over their health and energy once and for all! Having struggled with sugar addiction herself, she knows exactly how difficult and overwhelming the journey can be. Using her extensive knowledge in nutrition, personal experience, and coaching, Dani helps her clients discover a new way of living in which sugar cravings and guilt no longer controls their health and life.

Sugar Freedom Coach & Speaker

www.danielledaem.com
Facebook: Danielle Daem Coaching 

Instagram: @danielledaem 

Get your free weight loss resources here: https://www.bsbtribe.com/resources

Subscribe & Review in iTunes

Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode. 

Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!

You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there! 

Thank you!

Hit a stall? Take the quiz to find out why: https://www.bsbtribe.com/stallquiz
Sign up for my free weight loss course here: https://www.bsbtribe.com/workshop

In today's episode, I share the one habit that will help you lose the last ten pounds; Food Journaling.

Food journaling has changed everything for me and has given me more control of what put in my body and has helped me build integrity with myself.

In today's show, I will tell you how to food journal, why you should journal, and some troubleshooting tips that can help you through the bumps along the way.

Try it for a week and let me know how it goes by sending me a DM on Instagram!

Get your free weight loss resources here: https://www.bsbtribe.com/resources

Subscribe & Review in iTunes

Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode. 

Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!

You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there! 

Thank you!

Has your weight loss stalled? Take the quiz to find out why:
https://www.bsbtribe.com/stallquiz
Free Weight Loss Workshop Course: https://www.bsbtribe.com/workshop

In today's episode, I am interviewing Cristy from Code Red Lifestyle about to lose weight without exercise, diet foods, pills, or shakes.

Cristy created a nutrition program where people lose 10% of their body weight each month WITHOUT shakes, pills, diet foods, or exercise. I teach people how to eat real food, drink water, and sleep. Yes, it's THAT simple. I had to learn this the hard way: by being fat myself! But you can learn from my mistakes, skip to the front of the line, and lose your weight FOREVER. We don't have a weight LOSS problem in this country. We have a weight RE-GAIN problem.

Websites:
www.coderedlifestyle.com

www.10poundtakedown.com

Topics covered on the show:

• Isn't losing weight just about eating less and exercising more?
• What is a “CODE RED" Lifestyle?
• Do you need to be in Nutritional Ketosis to get results? 
• The reason for our obesity problem in the US
• The top biggest lies when it comes to weight loss 
• Why it’s so hard to stay away from foods that make us fat?
• How to avoid all of the junk food that is marketed  to us everywhere
• Cheat Days, are they ok? 
• Can you have sugar in moderation?

Get your free weight loss resources here: https://www.bsbtribe.com/resources

Subscribe & Review in iTunes

Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode. 

Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!

You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there! 

Thank you

Stuck in a weight-loss stall? Take the quiz to find out why: https://www.bsbtribe.com/stallquiz
Free Weight Loss Course: https://www.bsbtribe.com/workshop

In this episode, I talk about the difference between being on a diet and following a WOE (way of eating)

A diet can be defined as a specific "diet plan" or things that we eat. I often see women confuse the two and approach weight loss in a strict diet mentality which leaves them deprived, feeling restricted and rebelling against the plan they are on.

In this show, I talk about how you can make your own plan that fits into your personal needs, desires, goals, and lifestyle. We need to stop looking at what everyone else is doing and find a plan that works for us and fits in with our lives and the way we love to eat.

In order for weight loss to be sustainable, you have to make up your personal food plan which I talk about in this episode.

Labels don't matter. Whether you are keto, low-carb, paleo, vegetarian, etc; that is not the goal here. The goal is to make a list of the foods that are acceptable to you and which aren't based on where you are at in your journey.

Get your free weight loss resources here: https://www.bsbtribe.com/resources

Subscribe & Review in iTunes

Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode. 

Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!

You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there! 

Thank you!

Watch my free weight loss course here: https://www.bsbtribe.com/workshop

In today's show, I interview Kellie from Kellie's Kitchen on all things meal planning

If you are a busy mom who wants to make meal prepping easy or you are overwhelmed with how to meal prep, tune into this show as we talk about tips and tricks on making meal prepping easy and doable even if you have a busy schedule.

Topics covered on this show:

• How to make keto work for you and your family 
• How to make time to meal prep
• How to deal with picky eaters 
• How to plan your week according to your schedule 
• Kellie's meal planning routine

Kellie Logsdon is the founder and creator of TheKellieKitchen.com, an online food blog specializing in low carb cooking and a ketogenic lifestyle. Kellie develops and shares recipes and her expertise for Low Carb Cooking and Ketogenic Lifestyle through her own journey to health.  

After years of her own stomach issues, yo-yo dieting and ill overall health Kellie went on to earn a Certification in Holistic Health and Nutrition.  With trial and error, lots of cooking and intense research Kellie came upon the diet that changed her life forever - The Ketogenic and Intermittent Fasting Lifestyle Diet.  Kellie finally figured out that weight loss and overall health are best managed with real food and less medicine.

Kellie shares her recipes and simple strategies on her blog for overall health (that no one was talking about when she was growing up) that are found in the kinds of foods we eat AND when we eat them. 

Kellie learned and perfected Low Carb lifestyle techniques and recipes using whole foods and clean products that brought her to her best health. 

Kellie is on a tireless journey to create and share amazing Low Carb and Keto-friendly foods and tips with you using real food in a real kitchen. TheKellieKitchen.com is a place where you will learn to eat real foods that can help you feel better, lose weight, clear your brain and give you more energy. 

www.TheKellieKitchen.com 

YouTube: youtube.com/c/thekelliekitchen (weekly LIVE show)

Instagram: @TheKellieKitchen

Pinterest: @TheKellieKitchen

Facebook Page: Facebook.com/TheKellieKitchen (weekly LIVE show)

Facebook LIVE video: weekly LIVE cooking show

Facebook Group: Facebook.com/groups/HealthyKetoInTheKellieKitchen

Twitter: @TheKellieKitch

Shop: shop.thekelliekitchen.com

Cookbook coming sometime in 2020

Get your free weight loss resources here: https://www.bsbtribe.com/resources

Subscribe & Review in iTunes

Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode. 

Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!

You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there! 

Thank you!

Watch this free weight loss workshop to learn how to lose the weight you want without gaining it back! https://www.bsbtribe.com/workshop

Today's episode is a short replay of a FB Live I did on the top Keto mistakes to avoid. After 5 years of keto, I have made so many mistakes. These are the top 7 that I recommend you avoid:

NOT GETTING ENOUGH ELECTROLYTES

Sodium, magnesium, and potassium are so vital when starting the Ketogenic diet.

OVEREATING CHEESE AND NUTS.

It’s hard. I know. I love cheese. Who doesn’t? (ok, lactose-intolerant people don’t). The cheese is fantastic and very keto-friendly. However, overeating will stall your weight loss and bloat you. The same goes for Nuts. They are healthy, yes, but it is effortless to eat too many.

NOT TRACKING MY FOOD- AT LEAST IN THE BEGINNING.

Here is the bottom line, you will never know how many carbs you are eating unless you track everything. You may think that there are no carbs in a specific food but once you input it into something like My Fitness Pal and it says 10 grams of carbs per serving you may change your mind about eating it.

NOT MEASURING MY KETONES.

This one goes hand in hand with tracking your food. You will not know for sure if you are following the Ketogenic Diet correctly unless you measure. That is just the cold hard truth.

CHEATING AND EXPECTING KETO TO WORK.

Weekends, holidays, and events are always happening. I started pretty strict with Keto and then a few weeks later something would come up, and I would cheat.

Each time you cheat on keto, you immediately gain water weight. For me, the average is 5 lbs. It would set me back about a week and then I would follow Keto 3 more weeks and cheat again. You get the point.

NOT REALIZING THAT KETO DESSERTS ARE STILL DESSERTS WITH FEWER SIDE EFFECTS.

Ah, my wicked sweet tooth. I've been struggling with a sugar addiction all my life. Keto has helped a lot. However, I fell into a bad habit of eating too many Keto treats.

Yes, Keto desserts are much better for you than the processed, high sugar high carb desserts, but they are still desserts.


BEING AFRAID TO EAT FAT.

When it comes to top Keto mistakes to avoid, this was a big one for me because of my nutrition background. During my undergrad, I learned that fat is bad. Fat causes high cholesterol, heart disease, obesity, etc.

I was so afraid that if I ate more fat than I would get fat. While this is true on a SAD (Standard American Diet) which is high in fat and carbohydrates, keto works the opposite.

Get your free weight loss resources here: https://www.bsbtribe.com/resources

Subscribe & Review in iTunes

Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode. 

Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!

You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there! 

Thank you!