Lessons in behaviour change

By Fossa

If you're ready to step into the next level version of yourself, you're in the right place. We talk about the science and mindset behind changing habits and behaviours like: eating better, exercising ... more

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FAQs about Lessons in behaviour change:

How many episodes does Lessons in behaviour change have?

The podcast currently has 73 episodes available.

Lessons in behaviour change episodes:

October 21, 2021 7. 10 weight loss lessons we wish we knew earlier (Part 1)
In this episode we share the first 5 of 10 weight loss lessons we wish we knew earlier.

Here's what we cover:
- A big realisation around "healthy" foods
- How much food to eat to lose weight
- Why willpower is the worst strategy
- The biggest driver of results
- The truth about people who have the results you want

Hope this episode is helpful for you! :)

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Come say hi! Find us here:
Facebook: https://www.facebook.com/fossaathletic/
Instagram: https://instagram.com/fossa.athletic
YouTube: https://goo.gl/oGCSgA
Website: https://www.fossaathletic.com
Podcast: https://anchor.fm/fossa-athletic
Email: [email protected]

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Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
...more
24min
October 17, 2021 6. How to stick to your weight loss goals (and not quit on yourself!)
"I know what I should be doing, I just can't seem to do it!?" Ever felt like that? We sure have!
One of the biggest roadblocks most of us face when trying to lose weight is sticking to the plan! We can't seem to get ourselves to do it for longer than a few weeks or months. Instead, we get into this yo-yo diet cycle where we're constantly starting new programs and quitting as soon as they don't meet our expectations.
We're not ever giving ourselves a chance to succeed!
But it's not always easy to figure out why we keep sabotaging ourselves...
In this episode we discuss why this is such a common problem, and how you can turn things around and stop quitting on yourself!

//

Come say hi! Find us here:
Facebook: https://www.facebook.com/fossaathletic/
Instagram: https://instagram.com/fossa.athletic
YouTube: https://goo.gl/oGCSgA
Website: https://www.fossaathletic.com
Podcast: https://anchor.fm/fossa-athletic
Email: [email protected]

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Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
...more
34min
October 14, 2021 5. How to enjoy weekends while losing weight
Do you struggle to stick to your plan on the weekend? If you continually fall off the bandwagon on the weekends, this episode is for you!
Weekends are 30% of your week, and make up over 3 months of the year! If you’re constantly taking the weekends off and starting over on Monday, this is probably part of why you’re not seeing the results you want.
In this episode we discuss:
0:00 Weekends are 30% of your week
2:09 Why weekends are typically harder
5:34 How to enjoy your weekend while staying on plan
11:40 Our number one tool to keep weekends structured
15:04 Our experience of weekends on a strict diet
17:28 The way we do it now (why it’s much more effective!)
19:00 How can I eat food I love and still lose weight?
22:13 Overemphasising the enjoyment of food

//
Come say hi! Find us here:
Facebook: https://www.facebook.com/fossaathletic/
Instagram: https://instagram.com/fossa.athletic
YouTube: https://goo.gl/oGCSgA
Website: https://www.fossaathletic.com
Podcast: https://anchor.fm/fossa-athletic
Email: [email protected]
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
...more
26min
October 10, 2021 4. Listen to your hunger cues to lose more weight
No one told us that listening to our hunger cues was the key to losing weight (and feeling good!) So we’re sharing that lesson with you today - why listening to your body so important, and how you can start tuning in to see results yourself.
Your body innately knows how much food it needs! Get rid of the diets and meal plans and start tuning back in to your natural hunger signals (And if you’re anything like us, breathe a sigh of relief when you realise eating to lose weight is not as complicated as the diet industry wants you to believe!)

In this Episode we cover:
0:00 Eat when hungry and stop when satisfied = losing weight!
2:00 What you eat is LESS important
3:27 Why it's hard to stop at satisfied
8:44 You probably don't need as much food as you think
12:10 What are physical hunger cues
15:50 3 main reasons we eat food
17:49 How to know when you're satisfied

We hope you enjoy this episode!
//
Come say hi! Find us here:
Facebook: https://www.facebook.com/fossaathletic/
Instagram: https://instagram.com/fossa.athletic
YouTube: https://www.youtube.com/channel/UCyRNXdKiyqnncK93cGgtN2Q
Website: https://www.fossaathletic.com
Podcast: https://anchor.fm/fossa-athletic
Email: [email protected]
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
...more
24min
October 07, 2021 3. Why we don't exercise for weight loss
Is exercise needed for weight loss? No! In this episode we're discussing why we don't use exercise as a primary weight loss tool, and what works better instead!
If you're someone who exercises hard but you still don't see the results you want, this episode will explain why.
Our attitude towards exercise has changed a lot over the years, and we're sharing how we used to think vs. how we think now, and why we no longer teach exercise as a primary strategy for our weight loss clients.

Timestamps:
0:00 Intro
0:20 Focusing on exercise takes the focus off what matters more
5:40 Exercise is only 4% of your day
8:40 Exercising for the wrong reasons
16:39 Exercise has diminishing returns

We hope you enjoy this episode!

//

Come say hi! Find us here:
Facebook: https://www.facebook.com/fossaathletic/
Instagram: https://instagram.com/fossa.athletic
YouTube: https://www.youtube.com/channel/UCyRNXdKiyqnncK93cGgtN2Q
Website: https://www.fossaathletic.com
Podcast: https://anchor.fm/fossa-athletic
Email: [email protected]

//

Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
...more
25min
October 03, 2021 2. How thoughts affect behaviour - give your mind a name
In Episode 2 we're talking about how no one told us our thoughts literally create our reality (and how to use this to your advantage when losing weight).
Most of us overthink and overdramatise the facts of our life, and it's so important to become aware of this because it's holding us back! In this episode you'll learn how to identify the difference between facts and thoughts so you can reduce stress and overwhelm (making the whole process much more enjoyable!)
We also share why it's helpful to give your mind a name, how we've personally done this, and how your negative alter-ego can actually help you become your best self.
In this episode you'll find:
0:00 No one told us our thoughts create our reality
0:52 Most of us overthink weight loss
4:21 How we overdramatise the process (facts vs. thoughts)
6:20 Why it’s helpful to give your mind a name
10:54 Meet our negative alter-ego’s
14:30 Using your alter-ego to become your best self
16:52 How our thoughts affect our behaviour
18:06 What's missing from traditional weight loss diets (this is critical to long-term results)
We hope you find this chat helpful!

//

Come say hi! Find us here:
Facebook: https://www.facebook.com/fossaathletic
Instagram: https://instagram.com/fossa.athletic
YouTube: https://www.youtube.com/channel/UCyRNXdKiyqnncK93cGgtN2Q
Website: https://www.fossaathletic.com
Email: [email protected]

//

Grab a FREE copy of our ebook - 3 secrets to beat emotional eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
...more
24min
September 30, 2021 1. Why habit change is so hard - The elephant and the rider
Today we're talking about the elephant and the rider analogy, which can help us understand why change is so hard when we try to force ourselves through willpower. We also give you strategies to get both sides of your brain working together, so you can create change in your life in a way that will stick.
If you've ever wondered why change is so damn difficult, or why it feels like an internal battle every time you try to build new habits...this episode is going to give you the answer.
Here's what we cover in this episode:
0:00 Two sides of our brain
0:55 The elephant and the rider analogy
2:15 Why you can’t force change on yourself
3:20 A common diet scenario
5:50 Beating yourself up to lose weight?
8:23 The only sustainable weight loss strategy
11:16 3 things you need to create lasting change
13:54 Setting boundaries for success
//
Come say hi! Find us here:
Facebook: https://www.facebook.com/fossaathletic/
Instagram: https://instagram.com/fossa.athletic
YouTube: https://goo.gl/oGCSgA
Website: https://www.fossaathletic.com
Podcast: https://anchor.fm/fossa-athletic
Email: [email protected]
//
Grab a FREE copy of our ebook - 3 Secrets to Beat Emotional Eating: https://go.fossaathletic.com/how-to-beat-emotional-eating
...more
17min
January 21, 2021 How NOT to screw up your diet
Most of us freak out when we make mistakes, especially while on a weight loss diet! We assume we've ruined everything when we overeat, or eat off plan, and at this point we'll either quit our diet completely OR we'll make it worse by eating more out of guilt and shame..
Whether you feel like your weakness is weekends, holidays, events, eating out, or just stress or emotions in general - you need to be able to navigate these times without quitting or "falling off the wagon". Mistakes are part of the process, and it's not possible to be successful in anything, especially weight loss, without things not going according to plan!
The mistake isn't the real problem, it's the thoughts and meaning we assign to the mistake.
Mistakes WILL happen, so how are you going to approach them? In this episode I've covered 4 detailed steps on exactly how you can NOT screw up your diet or weight loss efforts next time you make a mistake :)

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Ready for more?
Find us here: Facebook: https://www.facebook.com/fossaathletic/
Instagram: https://instagram.com/fossa.athletic
Check this out on YouTube: https://youtu.be/gNe3n6pxJWg
Website: www.fossaathletic.com
To enquire about our weight loss coaching, or to ask us a question, email us at [email protected]
...more
19min
December 23, 2020 When you feel like weight loss will never work for you...
To those who feel "broken", like their hormones are against them, or like they just can't lose weight no matter what they try...
I've been there, felt it all. Tried it all.. I've even taught things to others and pushed advice that I wish I hadn't - but it's all a learning experience, right!?
Coming out the other side, I now have valuable insight and experience that might help you on your journey too.
You're not alone!
...more
10min
December 13, 2020 How to approach weight loss during the holiday season
Can you lose weight around Christmas time? Or should you put your goals on hold until the new year...?
In this episode I'm discussing how you can continue to lose weight over the holidays WHILE also enjoying yourself. And yes, it's totally possible!

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Let's chat:
To enquire about our weight loss coaching, or to ask us a question, email us at [email protected]
Follow us on Instagram: @fossaathletic
Subscribe to our YouTube channel: https://www.youtube.com/channel/UCyRNXdKiyqnncK93cGgtN2Q
Find us on Facebook: @fossaathletic
...more
6min

FAQs about Lessons in behaviour change:

How many episodes does Lessons in behaviour change have?

The podcast currently has 73 episodes available.