Summer offers us a new routine.  

kids' camps

college packing

vacations

Friday happy hours outside

family BBQs and more

But that doesn't mean you have to throw out the progress you have made on your health journey.

If you say you are " too busy" your brain will look for evidence to support that.  But if you make a commitment to yourself to make progress every day, you can stay on track.

Start with this worksheet

Today we are talking about a thing.  An inanimate object.  It is not alive. Does not breathe, does not talk, yet everyone listens intently to what it says and gives it ALL the power over their lives.  It's the scale. It's what so many of us bow down to every morning and say, “Please scale  -   please allow me to feel good about myself for the day.”

Drama around the scale does not serve us.   

Scale drama is a frequent conversation topic because it's something people use to connect with each other. A night out with friends can lead to, "I'm at war with the scale this week, how about you?"  Let’s not connect based on what the scale says or how “hard it is." Let's connect on how powerful we are, how smart we are, our achievements, and what great people we are?

This episode will teach you what kind of mindset we need to have before, during, and after weighing in. I will also emphasize the importance of shifting your mindset to make long term weightloss inevitable. 

Today we learn about our modern brain and our primal brain.

Think about your brain as a room full of thoughts. 

You want to get them organized, in order, and deliberate. 

Most of the time, thoughts are just random, unfocused, and overwhelming. 

When you let your mind go, where does it go? What do you think about? Obsessive thoughts. Habitual thoughts. Thoughts that create desire for buffering. 

The process is to clean out and organize your mind like you clean out and organize your house. What do you need to let go of? What is outdated and no longer useful? What don't you want to think about anymore? What do you want to fill your mind with? What do you want to use your mind power to create?

This podcast is a game changer and today is the perfect time to make the changes needed so you can live the life you crave!

Show notes

Access to the worksheet

Many of us get into a routine during the week and have this thought about the weekends just being hard.

We associate weekends with dinner parties, BBQs & potlucks, going out and gorging on all the things!.

Maybe weekends are your time off and all you want to do is relax…and cooking seems like so much work.

You see, when we don’t challenge our belief that weekends are hard, all we’re going to see are things that reinforce our beliefs.

On this week’s podcast, I’m shining a light on WHY your brain does this.

Many people link together healthy eating and exercise and they make a vow to change their behavior and tackle both at the same time… BUT that only puts our brain in overwhelm and it will do everything in its power to make you stop making changes in both arenas.

Pleasure is what drives habit loops. Habits are the actions we take on a daily basis that determine our quality of life. Our habits are built on what feels most pleasurable to us. So let's make movement FUN!

In this episode, I'll go over 5 guidelines on how to incorporate movement into your life and make it STICK!

Moving daily will help you sleep better, elevate stress, and feel good.  That momentum will create further change.

Try it. And most importantly, let me know how it goes!

This week we talk about Nutrition  - Part 2.

We are still talking about getting rid of all the Diet Culture rules that are playing in the background in our brains and creating new, motivating thoughts.

Last week we hit the 4 keys to how to start losing weight in a way that is easy and sustainable. This week we go over 5 diet culture thoughts and flip so you can start to create new thoughts that will help you release the weight and crush your goals AND love yourself through the entire process.

This week we talk about Nutrition and its not a diet. 

It's about getting rid of all the Diet Culture rules that are playing in the background in our brains and creating new, motivating thoughts.

It's about creating a game plan that works for YOU

What you will learn

4 keys to kickstarting your new and improved relationship with food

You will create awareness and get in tune and start listening to your bodies signals of when you are hungry and when you've had enough

And once you create the change and see the change,  momentum will follow.

Today is all about sleep

Why You Need It

When you are not sleeping, your body is cooking up a perfect recipe for weight gain.

When you’re short on sleep, it’s easy to lean on a large latte to get moving. You might be tempted to skip exercise  and then grab takeout for dinner, because you're too tired.

When you sleep, your body is resting and rebuilding. It's getting everything tuned-up so it is working properly and efficiently during the day.  All the magic happens when we sleep.

How To Get It

Developing a night time routine

Show Notes

Shawn Stephenson -  Sleep Smarter

Matthew Walker -  Why We Sleep

Today we are talking stress.

Why is this important to talk about this? Digestive stress is about 25% what we eat, and 75% who we are being when we eat.

Eating under stress is not only commonplace, it’s now socially acceptable and often a prerequisite for managing our lives. Sometimes we wear it as a badge of honor, saying look at me, I’ve got so much going on, that I don't have time for lunch or we scarf down a bar while doing 3 other things at the same time.

WHAT YOU WILL DISCOVER

Show notes

Beathe+ app https://apps.apple.com/us/app/breathe-simple-breath-trainer/id1106998959