Fit Moms Squad

Download your Free Weight Loss Motivation Guide here: https://www.bsbtribe.com/motivation

In today's episode, I talk about my Top 10 tips to Motivate Yourself to Lose Weight. Download the accompanying PDF to keep these tips in mind;

1. Start with why- what is your reason for losing weight? Go deep here, there is always a root reason and that is what is going to keep you going. 
2. Begin with the end in mind- What does your life look like 6 months from now. Are the changes you want to be sustainable? 
3. Keep a success calendar and reward yourself with something special at the end- If you hit your monthly goal, reward yourself with self-care or a cute new workout outfit
4. Make tiny habits that you can stick to- tiny habits lead to big changes. Instead of jumping in full throttle, start small
5. Get a coach- all successful people have coaches. Even coaches have coaches; for good reason. Coaches help you stay accountable and motivate you to push through struggles. To join our coaching program, join the BSB Tribe Waitlist. Doors open soon. 
6. Focus on the NSV's (non-scale victories)- The scale lies. The number on the scale on a given day varies on so many factors. Measure your body instead. See how your clothes fit. Focus on those things and not just the number on the scale
7. Tell yourself a true lie- If it’s hard for you to imagine yourself ever losing your weight because you have failed so many times in the past, think of some stories of who you want to be, what you want to look like, what size you are, and start visualizing that version of you. Your brain doesn't know what is reality and what is just your thoughts. Think yourself thin.
8. Join a community of like-minded women- There is something powerful that happens when a group of like-minded women. Join my community, BSB Tribe if you want to stay motivated to lose weight
9. Don't be afraid of messing up- I give you permission to mess up. If you’re not motivated to do something you need to do, just decide to do it badly. Messing up is better than doing nothing. Eventually, you will get better and the “messing up” will happen less and less.
10. Don't compare yourself to others- Nothing kills motivation faster than seeing someone else getting extreme weight loss results doing the EXACT same thing you are, but you are at a null. However, you must remember that we all have different bodies, metabolisms, and situations. There are many factors to consider such as hormones, gut, prior diets and to some extent, genes. Keep your eyes on your plate and don’t compare yourself to a stranger on the internet.

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!

Get Your Free Weight Loss Resources Here: https://www.bsbtribe.com/resources

In today's episode, I am talking with Shawn Mynar about all things mindset related to weight loss.

We talk about what a diet mindset is, how it may be keeping you stuck in life and on your weight loss journey, how limiting beliefs hold you back, the keto diet becoming a trend, and how to start paying attention to the "mean girl" in your brain.

Check out Shawn's new podcast, Unstuck and her website for more resources related to all things midset!

https://www.shawnmynar.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 @eatbefitexplore so come say "hi" there! 

Thank you!

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

In today's bonus episode, I share a FB live from my #AskLesya segment. I answer the question "Why is it so hard to stay in Ketosis?"

If you want to know why you are struggling to maintain ketosis, listen to this episode.

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!

Start your Free Trial of BSB Tribe and get Clean Keto Meal Plans, Shopping Lists, Macros and Recipes, Workout Plans you can do from home and a bunch of free bonuses to help you on your weight loss journey!
https://www.bsbtribe.com/bsblite

Today, I want to talk about how we can stay focused in the midst of chaos. No matter what is going on in this world, the only thing we can control is our own selves, how we show up for ourselves and the choices we make as it relates to health.

Now, it's more important than ever to focus on eating the best quality foods to build up our immune systems. We need to fuel our bodies with the best nutrients so we can stay strong and support our bodies.

Don't let negative thoughts and worry take over. When you worry and think negative things constantly, you raise your cortisol. High cortisol will weaken your immune system and not to mention, it stalls your weight loss.

Focus on your "why". What is your reason for wanting to lose weight? Go deeper than the first thing that comes to mind. That is your real why.

If watching the news is stressing you out, turn off the TV and take a break from social media. Make time to meditate, read, catch up on sleep and be with your family. Focus on what is important.

Take the time to practice gratitude. What do you have to be thankful for? There are so many things we have to be grateful for today, think about those things.

Think about what you want a month from now. Do you want to be 10lbs heavier because you spent this time emotional eating or 10 lbs lighter because you took control, stayed focused on your weight loss goals, followed a meal plan and workout plan and now you are ready for summer!

Start your Free Trial of BSB Tribe here: https://www.bsbtribe.com/bsblite

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!

Free Weight Loss Resources:https://www.bsbtribe.com/resources
Free Sugar-Free Meal Plan: https://www.bsbtribe.com/mpwp
Get on the BSB Tribe Waitlist:https://www.bsbtribe.com/bsb-waitlist

In today’s episode, I talk about why I decided to give up sugar for the entire year and how I am doing that.

Notwithstanding the obvious reasons why sugar is bad, I want to talk about my personal reasons and what inspired me to take action and become committed to this decision. 

If you have been listening to this show, you probably know my story about how last year, I gained 20 lbs while on keto and found out from doing many tests that I had elevated cortisol, thyroid issues, and an imbalanced gut.

For example; Let’s take cortisol. Anytime I would eat sugar, it would trigger my cortisol. My cortisol level was already extremely high, so it was making it worse.

Thyroid: When we eat sugar, our insulin spikes and high insulin is harmful to the thyroid gland, so that’s enough reason right there to eliminate sugar if you are trying to heal your thyroid

Gut: Anytime I would consume sugar, I was feeding the bad bacteria and the yeast inside my gut. Since my test showed that I had too much bad bacteria and some yeast overgrowth in my gut, eating sure was like adding lighter fluid to the flame. Not to mention sugar can cause leaky gut which when your gut lining gets tiny holes in it and food particles literally leak out into your bloodstreams.

Tune in for action steps to eliminate and reduce your sugar intake. 

It is possible to go sugar-free and here are some more reasons to inspire you to pursue this goal: 

1. Too much sugar can lead to fatty liver
2. Sugar can cause insulin resistance which can lead to diabetes and heart disease
3. Sugar causes inflammation
4. Sugar feeds cancer
5. Sugar raises your cholesterol 
6. Sugar is absolutely pointless to your body and contains no nutrients... Its a waste
7. Sugar keeps you addicted and a slave to a substance- we should not be dependent on a foreign substance like that  

Alright mama, what do you think? Are you up for the challenge? Come say Hi on Instagram and let me know if you are going to try reducing or eliminating your sugar intake. I promise it will change your life. 

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!

Free Weight Loss Resources: https://www.bsbtribe.com/resources
Free 21-Day Trial of Les Mills on Demand: https://lmod.go2cloud.org/SF2O
Free BSB Tribe Sample Workout: https://www.bsbtribe.com/mpwp
BSB Tribe will open soon! Join the waitlist: https://www.bsbtribe.com/bsb-waitlist

The 5th secret to weight loss is strength training.

Why weight training works so well, is because lifting weights helps you build muscle and the more muscle you have on your body, the more fat you burn...even when you aren’t working out.

The difference between cardio and resistance training is what happens after you are done with the workout. After cardio, whatever calories you burned during that session, that’s all you get.

With strength training, you burn calories during the session and after. You’re body literally becomes a fat-burning machine, and speaking of being a fat-burning machine, this is why strength training works so well with keto. 

Exercise improves our heart health, improves inflammation, blood pressure, vitality, longevity, decreases depression, improves mood 

Now, with that being said, there is a reason this weight loss secret is last. Exercise is important but it’s not the priority.

I want to talk about this for a bit because I hear this a lot when I ask my clients and followers why they aren’t getting the results they want. The answer is usually “I’m not working out enough” I don’t exercise. I am here to tell you, exercise is not for weight loss. 
 It doesn’t matter how many hours you spend on the treadmill if your diet is crap. Not to mention, if your hormones are off and you have a messed up gut, exercise won’t help you either.

Exercise is complementary to all of these things and it’s not the reason you aren’t losing weight.

If you want to lose weight and keep it off you first need to take a look at your hormones and regulate that, then you need to check your gut, then change your brain habits because once the medical stuff is corrected, you need to fix the mental stuff...then and only then, the exercise will help complement that process and help you get toned and fit. 

 I didn’t mention eating because the food is the backbone of everything. If I had a diagram to explain this, clean eating would be the outside circle and all of the other parts would be connected to the eating. The food helps with everything else, including the fitness part. 

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 a 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!

Free Weight Loss Resources: https://www.bsbtribe.com/resources
Clean Keto Reset: https://eatbefitexplore.com/clean-keto-reset/

In today's episode, I talk about the fourth secret to losing the weight you want without gaining it back; eating Clean, Real Food or Clean Keto. 

You can call this Clean Keto, Whole 30, low carb or paleo, it doesn’t matter. I don’t want to use diet labels because they are irrelevant, what is important is the food you are putting inside your body.

One of two things happens every time you eat;

1. You’re healing your body
2. You’re feeding disease (sooner or later, it will creep up)

The reason why I teach my clients to eat clean keto is that it’s the best approach when it comes to supporting all of the other secrets I have talked about.

• Eating Clean Keto supports your hormones, especially insulin. It helps cortisol and thyroid as well. Eating Clean Keto is a great way to regulate and balance your gut
• Eating Clean keto helps you get rid of sugar and carb cravings so it’s easier for you to reprogram those brain habits...

Here is what eating “Clean Keto" is:

• Eating whole, real foods 
• Choosing organic, grass-fed, free-range, non-GMO foods 
• Avoiding Dairy
• Eliminating sweeteners
• No Processed foods
• No artificial ingredients
• Avoiding nuts or eating them in very small amounts
• Avoiding alcohol

Essentially, the point of Clean Keto is to eat real food and quite frankly, this is the original way of eating Keto.

What I noticed when I switched to Clean Keto Eating.:

• All of my inflammation went away. When I woke up in the morning, my rings weren’t tight, and my face wasn’t swollen
• My stomach looked and felt flat the whole time. Now, mind you, I had two babies, so I don’t have washboard abs, but during Clean Keto, my stomach looked and felt so flat
• I started having so much more energy than I used to. The increased energy was immense for me because I have a one-year-old who still gets up at night sometimes, so I don’t get as much sleep as my body needs.
• Overall, I felt better, my moods were more stable, and I was less anxious
• My hair started to get thicker. I am not kidding you, my hair has gotten so thin since after having my second baby but I noticed after this challenge that it stopped falling out as much
• My sleep improved
• I no longer had cravings for sugar

The point isn’t about tracking macros or counting calories. It’s about eating Real Food First. 

When you are ready to commit to it for a month, I invite you to pick up a copy of the Clean Keto Reset. Its’ a 4week clean keto reboot that will help you reset your weight loss and start healing your body from the inside out. 

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 a 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!

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

In today's episode, we talk about the third secret to weight loss; reprogramming bad brain habits. What are some bad brain habits that may be holding you back from reaching your weight loss goals?

1. Do you ever binge eat?
2. Do you stress or emotional eating?
3. Do you fall off the wagon on weekends?
4. Do you have sugar cravings and urges?
5. Do you always want something sweet after dinner?
6. Does sitting down to watch tv automatically make you want to snack?
7. Do you have an “all or nothing mentality”
8. Do you restart your diet on Mondays?
9. Are you good the whole day but then evening comes and you “lack willpower?

If you answered yes to any of the questions above, you have bad brain habits that you need to reprogram.

These habits are learned and when we keep repeating them, our brain stores them as habits to make our lives easier. 

The primal brain or reptilian brain is the oldest part and it’s in charge of conserving our energy, keeping us alive and turning on the flight or fight response. It doesn’t know any better so when we repeat certain behaviors, it stores it as a habit to make our lives easier

The other part of our brain is the prefrontal cortex which is the “thinking” and analytical brain. This is the part that makes us different from animals and gives us control over our behaviors and actions 

Inside BSB Tribe, I teach my clients how to reprogram their brains by what I call my 3 R’s method. 

1. Recognize- awareness, discovering your own brain habits 
2. Rile - rile your brain up by catching yourself in these habits and not following through the habits 
3. Reprogram- reprogram your brain by replacing the bad habits with good habits

Brain habits are the reason we gain our weight back. Plain and simple. We know what we should be eating, we know how to work out, you now know about hormones and gut health so you have all the tools- especially inside the tribe but if you don’t get your brain habits reprogrammed, it will all be a temporary fix.

In this episode, I teach you how to start implementing the first step "recognize". Make sure to join BSB Tribe to get access to the complete "Brain Habits" course. See you inside! 

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!

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

In today's episode, I talk about the second secret to losing the weight you want without gaining it back; Balancing your Gut.

I talk about why gut health is important, how it relates to weight loss, how do you know if you have gut issues and what to do about it so you can continue reaching your weight loss goals. 

If your gut is not balanced, you will have a hard time losing weight and you may even gain water weight from all the bloat related to dysbiosis.

Download your free gut-friendly meal plan here: https://www.bsbtribe.com/mpwp

Don't forget to subscribe and leave a review if you like the Fit Moms Squad Podcast. Thank you for listening! 

See you next week! 

What are the secrets to weight loss? In today's episode, I talk about the first secret to losing weight and keeping it off.

Topics mentioned:

Insulin-How it affects weight loss and how to control it
Cortisol- How it causes you to hold on to weight and how to regulate it
Thyroid- Do you have a thyroid issue without even knowing it?

If you want to learn more about how to regulate your hormones, join BSB Tribe by going to https://www.bsbtribe.com/

As mentioned in the episode, here is the link to a meal plan that can help control your insulin levels and blood sugar: https://www.bsbtribe.com/resources

Join our free Fit Moms Squad FB here to connect with other moms who are losing weight with keto and fitness:https://www.facebook.com/groups/fitmomssquad/

Thank you for listening! 

If you enjoyed today's show, please share it with your friends and family. 

Don't forget to subscribe to Fit Moms Squad in Apple Podcast to make sure you never miss an episode.

I would be really grateful if you left me a review on iTunes too! These reviews help other people find my podcast! Thank you! 

See you next week!