Fitness & Sushi

Most people would prefer to not have to count calories, but they're afraid to give it up.

They think they will lose control around food. They think they won't be able to lose weight. They think it works for them.

None of these things are true if you're struggling with your food and body.

Instead, the peace and freedom around food that you want won't be found until you break from the calorie obsession.

Let me be clear, though. There's nothing inherently wrong with calorie counting - UNLESS you struggle with your food and body.

For these people, of which Deanna and I used to be one of them, the calorie tracking is an anchor to Diet Culture. It'll keep you stuck in the diet cycle so long as you keep depending on it.

In episode 263. of Fitness & Sushi, Deanna and I are going to help you understand why calorie counting is holding you back. We'll explain when it's useful and when it's an obstacle. And we'll show you what to do instead

In this episode - “How to Let Go of Calorie Counting and Find Peace in Eating Again”, you'll learn...

🔶 Why calorie counting keeps you trapped in an obsessive cycle with food

🔶 How letting go of numbers helps you tune into your body's natural hunger and fullness cues

🔶 What to do when fear of losing control around food keeps you from giving up calorie tracking

🔶 Why letting go of calorie counting leads to healthier eating habits

🔶 The psychological toll of tracking every calorie and what it's doing to you

…and much more!

So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️

Enjoy!

—— 

When you’re ready, here are more ways we can help you…

1) Read Tony’s Book for Free

His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon.

2) Join Our Free Built Daily Facebook Group

Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join.

3) Schedule Your Free Breakthrough Call

This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

There's a tendency for people to always be seeking out more motivation so that they don't have to keep relying on willpower to push them.

This might actually work - IF we weren't approaching motivation wrong in the first place.

If you make the necessary shifts, you won't need motivation to sustain you. Instead, the healthy behaviors you want in your life will become the easier and more effortless choices to make (and do).

In episode 262 of Fitness & Sushi, Deanna and I are going to debunk some of Diet Culture's psychology that is actually holding you back, and we're going to show you how to approach motivation as a short-term tool - getting the momentum going until habit takes over and keeps you going.

In this episode - “How to Reignite Your Motivation When You've Been Stuck”, you'll learn...

🔶 Why motivation fades and how to get it back

🔶 How to tap into your deeper "why" to stay focused

🔶 The importance of creating a routine that energizes rather than drains you

🔶 Why relying solely on willpower is a recipe for burnout

🔶 How to frame setbacks as opportunities for growth, not failure

🔶 What dumbbell lunges walking has to do with anything

…and much more!

So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️

Enjoy!

—— 

When you’re ready, here are more ways we can help you…

1) Read Tony’s Book for Free

His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon.

2) Join Our Free Built Daily Facebook Group

Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join.

3) Schedule Your Free Breakthrough Call

This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

What if I told you that I could guarantee a 50/50 chance you'd end up gaining weight if you tried following a Diet Culture approach to lose weight?

Would you take those odds for a chance of success?

But wait... the other 50% chance isn't all a success. Instead, nearly all of that percentage will lead to some weight loss followed by you regaining the same weight you lost.

The "real" success, measured only in long-term pounds lost (ie not necessarily ending body image struggles, food obsession, etc, in the process), is just a measly 5%.

That's right. Studies suggest a Diet Culture approach leads to upwards of 95% of people regaining any lost weight within 2-5 years.

And about half (or up to 65%) of those people end up heavier than their pre-diet weight. And it gets worse with each successive attempt.

Yet despite the dismal odds, we keep taking the chance that we might win the weight loss lottery.

Diet Culture does not work. It has taught you to make every mistake you could think of that goes against your long term best interests.

If you want to achieve your Ideal Body, you need to recognize these mistakes and take a whole new approach.

In episode 261 of Fitness & Sushi, Deanna and I are going to break down 3 of the biggest mistakes we've seen repeated over and over again from our new clients in the Mentorship (and that we've made ourselves at one point in time). And then we'll show you the approach to take instead.

In this episode - “The 3 Biggest Mistakes Diet Culture Taught You”, you'll learn...

🔶 Why relying on a diet mindset can trap you in a cycle of temporary fixes, leading to repeated failures and frustration

🔶 How focusing solely on willpower can be harmful, fueling shame and self-doubt instead of addressing deeper issues

🔶 The dangers of prioritizing weight loss over overall health and well-being, and how it can undermine long-term success

🔶 Why traditional approaches often fail to address the root causes of food and body struggles

🔶 How to shift your focus from quick fixes to sustainable, holistic changes that improve your relationship with food, body, and self

🔶 Why nepotism has no place in our business

…and much more!

So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️

Enjoy!

—— 

When you’re ready, here are more ways we can help you…

1) Read Tony’s Book for Free

His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon.

2) Join Our Free Built Daily Facebook Group

Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join.

3) Schedule Your Free Breakthrough Call

This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

In episode 260 - “Can Weight Loss and Healing Your Relationships with Food and Body Coexist?”, you'll learn...

🔶 Why the traditional diet mindset can undermine your efforts to heal

🔶 How to approach weight loss without falling back into harmful diet culture habits

🔶 How to identify when your weight loss goals are in conflict with your body acceptance journey

🔶 The psychological impact of trying to achieve both weight loss and healing

🔶 Why long-term health should be prioritized over quick fixes

🔶 Why Deanna said that Tony will never look like Superman

…and much more!

So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️

Enjoy!

—— 

When you’re ready, here are more ways we can help you…

1) Read Tony’s Book for Free

His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon.

2) Join Our Free Built Daily Facebook Group

Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join.

3) Schedule Your Free Breakthrough Call

This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

So you're ready to end your lifetime eating struggle but you have no idea where to even start.

It seems like there are a lot of things you need to do and you're starting to feel confused and overwhelmed.

Before you even start trying to change your behaviors and create new habits, there are a few other things you absolutely must do in order to succeed.

Most people either forget to do them, or they don't even realize they are supposed to. As a result, they try to change their habits, only to end up self-sabotaging and making things harder than they need to be.

Don't let your good intentions go to waste.

In episode 259 of Fitness & Sushi, Deanna and I are going to go through the first 4 steps everyone needs to follow in order to set themselves up for a productive food freedom journey. If you implement what we talk about, your new healthy habits will have the underlying framework needed to effectively free you from your food prison.

In this episode - “How to Get Started on Your Journey to Food Freedom”, you'll learn...

🔶 The first mindset shift you need to make to break free from Diet Culture

🔶 Why addressing your food fears is crucial for lasting change

🔶 Why letting go of food rules is the key to true freedom

🔶 How to build trust with your body one meal at a time

🔶 Why your relationship with food reflects your relationship with yourself

🔶 Why Deanna thinks everything Tony says has some kind of hidden meaning

…and much more!

So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️

Enjoy!

—— 

When you’re ready, here are more ways we can help you…

1) Read Tony’s Book for Free

His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon.

2) Join Our Free Built Daily Facebook Group

Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join.

3) Schedule Your Free Breakthrough Call

This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

We don't think about exercise the right way.

We think of it as this compartmentalized aspect of our day that stereotypically includes either strength training, or cardio, or both.

It's just another obligation for most people, whether you're the person who struggles to consistently work out, or you're the person who is afraid to miss a workout.

There are of course those who live an active lifestyle without even thinking about it. Movement feels easy and effortless to get done consistently, even if that means you're challenging your mental and physical limits.

So how do you get from the struggle you have with exercise right now, to a place where you look forward to working out every day?

In episode 258 of Fitness & Sushi, Deanna and I are going to show you why it's important to redefine what it means to exercise, and how you can start approaching movement so that it becomes a natural part of your day.

In this episode - “How to Turn Exercise Into the Highlight of Your Day”, you'll learn...

🔶 How to identify physical activities that genuinely bring joy into your routine

🔶 Why thinking outside the box and redefining "exercise" is key

🔶 How to let go of exercise guilt and embrace the imperfect nature of movement

🔶 How to start decompartmentalizing exercise and incorporate it into your day to day life

🔶 Why it's important to make a workout routine your own

🔶 What adult playtime has to do with the episode (and it’s not what you think)

…and much more!

So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️

Enjoy!

—— 

When you’re ready, here are more ways we can help you…

1) Read Tony’s Book for Free

His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon.

2) Join Our Free Built Daily Facebook Group

Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join.

3) Schedule Your Free Breakthrough Call

This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

I believe that everybody emotionally eats to some degree. It's normal and can be very regulating.

As we usually say - it's not a problem until it's a problem. But for many people, emotional eating has become a problem.

Overcoming emotional eating is a multi-part process that includes addressing restriction and deprivation, directly meeting your needs, learning how to productively cope, and some smaller steps in between.

We've laid that process out in detail in many episodes already.

This time we're zeroing in on the resilience aspect of emotional eating and how you can raise the discomfort threshold from where you usually feel compelled to use food to cope.

The more emotionally resilient you are, and the more you use willpower (the right way!), the easier it will be to overcome your emotional eating.

In episode 257 of Fitness & Sushi, Deanna and I are going to show you how to be emotionally resilient while also becoming more in tune with your emotions. And we'll help you see the big picture of how this plugs into the overall emotional eating framework.

In this episode - “How to Build Resilience Against Emotional Eating”, you'll learn...

🔶 The strategies for building emotional resilience and breaking free from food addiction

🔶 How to harness your willpower to resist emotional eating triggers

🔶 The importance of meeting your emotional needs to reduce food cravings

🔶 How to more effectively cope with your emotions without turning to food

🔶 How to identify and address the root causes of your emotional eating habits

🔶 Why Tony tends to ask Deanna questions that she literally just answered

…and much more!

So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️

Enjoy!

—— 

When you’re ready, here are more ways we can help you…

1) Read Tony’s Book for Free

His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon.

2) Join Our Free Built Daily Facebook Group

Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join.

3) Schedule Your Free Breakthrough Call

This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

On July 24th Deanna did a live Food and Body Workshop where she taught a group of women how to overcome their preoccupation with food and their body.

She showed them why this lifetime obsession with looking a certain way happens, and why it's not your fault.

And she laid out a better path to take to achieving your Ideal Body - one that doesn't keep you trapped in a prison of food rules and conditional self-worth.

The LIVE workshop is over, but she's sharing the replay of it here on the podcast.

To schedule a free breakthrough call go here and claim an open slot.

When people decide to get themselves out of Diet Culture, they're confused about how they're supposed to change their physical activity.

It's still important to them that they achieve their fitness goals, but they're worried they're making the wrong choices.

Is forcing yourself to work out considered Diet Culture? What about tracking your workouts? Is that the equivalent of calorie counting?

Are you supposed to change up your workouts? Not push yourself too hard? How is that going to impact your body?

We've gotten many questions from our clients over the years on the topic, and this episode is going to answer those unknowns.

In episode 256 of Fitness & Sushi, Deanna and I are going to show you the difference in physical activity between Diet Culture and anti-Diet Culture, and how you can ensure that your fitness goals continue to be a priority.

In this episode - “How to Be Fit Without Following Diet Culture”, you'll learn...

🔶 The difference between true fitness and diet culture fitness

🔶 The main decision factor in choosing your physical activity

🔶 Why associating fitness with weight loss keeps you stuck in diet culture

🔶 How to balance fitness with other aspects of life

🔶 Whether you should be exercising or training

🔶 Why Deanna has no shame

…and much more!

So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️

Enjoy!

—— 

When you’re ready, here are more ways we can help you…

1) Read Tony’s Book for Free

His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon.

2) Join Our Free Built Daily Facebook Group

Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join.

3) Schedule Your Free Breakthrough Call

This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

Vacations are meant to be enjoyable, but many times concerns about our body, food, exercise, and navigating personal relationships get in the way.

The standard Diet Culture advice tends to focus on getting in shape for your vacation and how to eat and exercise while you're there to keep it in great shape.

But what normally happens is you get thrown into a binge-restrict cycle, and you become more food and body focused than ever. Judgmental comments from family about your body and the food you're eating are just more fuel for the fire.

There is a process to follow for vacations, but we don't approach them in a way that you're used to hearing.

Instead, we do it in a way that puts the experience first - without physical or emotional discomfort, or having to worry or stress about your food and body.

In episode 255 of Fitness & Sushi, Deanna and I are going to break down what a "good" vacation looks like from an anti-diet perspective. And we'll show you the most important concept you need to keep in mind that no one seems to talk about.

In this episode - “How to Enjoy Your Vacation Without Stressing About Food and Fitness”, you'll learn...

🔶 Simple mindset shifts that allow you to fully enjoy your vacation

🔶 Why it's OK to let go of strict food and fitness routines

🔶 How to balance indulgence and well-being

🔶 Ways to stay active without feeling like you're working out

🔶 How to navigate the body focus and obsession leading up to and during vacation

🔶 Why Deanna can’t help commenting on my hand signals

…and much more!

So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️

Enjoy!

—— 

When you’re ready, here are more ways we can help you…

1) Read Tony’s Book for Free

His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon.

2) Join Our Free Built Daily Facebook Group

Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join.

3) Schedule Your Free Breakthrough Call

This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.