Fitness & Sushi

🟡 You know the ritual - come into the office, get weighed, share your symptoms or get a regular checkup, and then be told you need to lose weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not exactly a recipe for an enjoyable experience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In fact, many people who are struggling with their bodies are hesitant to go to the doctor to get the help they need because they don't want to feel shamed over their weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So in episode 96 of Fitness & Sushi, Deanna and I are going to show you how to approach your doctor visit in a confident way so you can get the help you need and leave feeling good about the advice you receive. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In this episode - "How to Handle When Your Doctor Says You Need to Lose Weight", you'll learn... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why the advice you receive might not be helpful ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 What you need to focus on instead when you get the "lose weight" advice ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why the standard "you need to lose weight" advice can be more harmful than good ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 The 2-part process to follow for when you get unhelpful advice ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why the symptom treating approach most doctors take doesn't create the outcomes they want ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why Tony will talk about men's issues for his gratitude next time so Deanna stops copying him ⠀⠀⠀⠀⠀⠀⠀⠀⠀ …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 ⭐️⭐️⭐️⭐️⭐️

Wanting to lose weight shouldn't be something you're ashamed of. We all have our reasons for how it would improve our quality of life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But too many people approach weight loss the wrong way - leading to a lifetime of weight cycling, disappointment, frustration, and further ingraining of ineffective habits. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode, Tony explains the problem with the weight loss approach most people take, and shows you the right way to address your desires. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If the episode was helpful, consider leaving a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To take your free Ideal Body Assessment, go to - idealbodyassessment.com ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can connect with Tony on Instagram - @tony.schober

If you're struggling with controlling your portion sizes, trying to force yourself to eat the "right" amount is never going to work. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Forcing control is an artifact of a dieting mindset, and is not a long-term solution. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode, Deanna will answer the question "How do I accomplish portion control?" so that you can get to the root of the problem and eating the "right" amount starts to come naturally. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If this episode is helpful, consider leaving a 5 star rating and review. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can connect with Deanna on Instagram @DeannaSchober

🟡 How much you eat isn't determined by a calorie budget - it's a side effect of your relationships with food, body, exercise, and mind. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sure… you can willpower your way through your body's built in regulation system in the short-term. But if you have a poor relationship with food, no amount of intentional calorie restriction will be maintainable in the long-term, which means "progress" is temporary. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To repair your relationship with food most people need to let go of calorie counting for a while, as it tends to keep you anchored to diet thinking and gets in the way of healing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But a lot of people fear feeling out of control and gaining weight if they let go of budgeting their calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So in episode 95 of Fitness & Sushi, Deanna and I are going to tell you exactly what you can expect when you stop counting, and what you need to do instead so that you continue to feel in control of your eating and move towards achieving your ideal body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In this episode - "How to Ditch Calorie Counting Without Feeling Out of Control", you'll learn... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why calorie counting might be keeping you stuck ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 How to neutralize the fears you have of giving it up ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 What you need to do to start rebuilding trust in your eating ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 What you can expect when you give up calorie counting ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why how much you eat isn't determined by a calorie budget ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why Deanna assaults Tony in bed every night ⠀⠀⠀⠀⠀⠀⠀⠀⠀ …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 ⭐️⭐️⭐️⭐️⭐️

A lot of us reject the idea of body acceptance. We just aren't happy with who we are or how we look. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But this lack of acceptance is affecting your fitness and life more than you realize. And getting to a place of more body acceptance can dramatically improve your eating, exercise, and every other part of your life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode, Tony breaks down the 4-step process for creating body acceptance so you can start liking who you see in the mirror and living your full life experience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If the episode was helpful, consider leaving a 5 star rating and review. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can connect with Tony on Instagram - @tony.schober

🟡 There's a lot of fear surrounding permission-based eating and allowing yourself to eat anything you want, at any time, in any quantity. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ People think that with that kind of unrestricted permission that they'll go completely off the rails and eat junk food 24/7. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But fear isn't reality, and permission isn't the same thing as action. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Permission is the mindset that creates the mental space for you to determine what it is you actually need to feel your best. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In episode 94 of Fitness & Sushi, Deanna and I explain the misconceptions of permission-based eating and help you understand the process better so you can get to a more empowering place with your eating. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In this episode - "How to Create Healthy Boundaries Around Food Using Permission-Based Eating", you'll learn... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why healthy boundaries and permission have to coexist ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 The difference between healthy boundaries around food and food rules ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why permission-based eating isn't just a free-for-all ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why you very well might eat everything and anything as you transition to permission-based eating ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 The right way to establish healthy boundaries around food ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why Tony felt guilty for having his Christmas lights up on Valentine's Day ⠀⠀⠀⠀⠀⠀⠀⠀⠀ …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 ⭐️⭐️⭐️⭐️⭐️

We all struggle with perfectionism, and it keeps us stuck and frustrated on our ideal body journey.

In today's solo episode, Tony breaks down the ways it manifests in your eating, exercise, and body image, and shows you how to overcome it so that you start taking more effective action in your life.

If the episode was helpful, consider leaving a 5 star rating and review.

You can connect with Tony on Instagram - @tony.schober

🟡 Both Diet Culture and Body Positivity have their extremes.

Don't get me wrong… a lot of good has come out of both communities, such as nutritional awareness and fitness communities from Diet Culture, and body acceptance and self-care from the Body Positivity movement.

But unfortunately, both can take their philosophies too far - pushing open-minded people away, and keeping them from finding a health and fitness "home" they can relate to.

Here's the good news… there is a happy medium that takes the best of both worlds while dismissing the extremes, and we call it The NEW Ideal Body.

In episode 93 of Fitness & Sushi, Deanna and I break down the good and bad of both communities and help you find a new home that respects your need for body and goal autonomy while ensuring the extreme ideologies don't turn you off to the good ideas you know would improve your quality of life.

In this episode - "How to Balance the Extremes of Diet Culture and Body Positivity", you'll learn...

🔶 Why both of these communities have their pros and cons

🔶 How to take the best of both worlds and create The NEW Ideal Body

🔶 How to redefine body acceptance so you aren't sacrificing your goals

🔶 Why your body, health, and goals are no one's business but your own

🔶 Why people who reject diet culture might have a hard time fitting into the body positive movement

🔶 Why Deanna thought Tony was a dud until he made her laugh

…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 ⭐️⭐️⭐️⭐️⭐️

In this episode you'll learn...

🔶 Why food and dieting tend to be distractions from other issues in your life

🔶 How to know if you're meeting a need or creating a distraction from it

🔶 The common needs we attempt to meet with food but shouldn't

🔶 How to know if your coping strategy is creating a secondary problem

🔶 What to do once you've discovered the need you've meeting ineffectively

🔶 Why Tony refuses to have a cry sesh

🟡 The key to being consistent with exercise for life is to understand that it isn't the exercise itself you enjoy - it's just the vehicle for creating an atmosphere or state that brings you joy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you don't enjoy the means you won't experience the ends. In other words, if you can't find the satisfaction in the activity itself, you will never stay engaged with it long enough to see the side effects of consistency - results. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It doesn't matter if it's walking or strength training or biking or whatever - the exercise is just a vehicle for joy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That joy may come from being outside, being with other people or by yourself, feeling powerful and strong, creating new experiences, not having responsibilities for an hour, or whatever you're craving. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In episode 91 of Fitness & Sushi, Deanna and I show you how to view your exercise differently so that you can start optimizing your workouts, get more consistent with them, enjoy them more, and improve your overall life experience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In this episode - "How to Attach New Meaning to Exercise So You'll Want to Do It", you'll learn... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why it's not the particular exercise itself we really like ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why we tend to be inconsistent with exercise ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 How to figure out what it really is you love about exercise ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 The patterns to look for that drive your enjoyment ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why "what exercise do you enjoy?" isn't the right question to ask ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why Tony would walk in -25 degrees if he had to ⠀⠀⠀⠀⠀⠀⠀⠀⠀ …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 ⭐️⭐️⭐️⭐️⭐️