You know what to do, you're just not doing it. 

If I had a nickel for every time I heard this... But it is true! You get excited about the bright shiny new diet, exercise program, gym but then your motivation starts to leave because you aren't seeing results fast enough or it is too hard to maintain. 

Sound familiar? 

In this episode, I explain why you struggle with consistency and give you tangible, actionable tips and strategies to help you stick to the plan so you can start seeing the results you desire!

You are out of shape. You are uncomfortable in your skin. You are embarrassed & think you'll look foolish.Y ou don't know how to use the machines or what exercises to do. You think everyone is going to judge you. 

If you are after REAL change you need to get uncomfortable. 

In this episode I share some of my favorite tangible, actionable tips on how to combat gymtimidation - from changing your current beliefs to feeling empowered to be able to walk through those doors with confidence so you can get on the path to reach your fitness goals!

I HATE being hungry. It is such an uncomfortable feeling! But I also have learned, it is normal and to expect it especially when I am trying to lose weight (aka in a calorie deficit).

However this doesn't mean I have to suffer - and there ARE some amazing strategies to limit your hunger and to help you make it more tolerable!

In today's episode I explore several easy, actionable tips that you can employ today to help mitigate hunger and when it strikes. I talk about the importance of protein, eating higher volume, and why getting connected to your hunger signals is a super cool power play in your long term weight loss strategy.

I get it - you hate tracking. But why?

It is time consuming.

You are trying to recall at the end of a long day what you ate and have (unknown) entry errors.

You are embarrassed and don't want anyone seeing what you eat.

You don't want to touch your phone.

You do not have to track your food if you don't want to.

Phew!

But...What gets tracked gets changed.

In this episode I help you simplify tracking which can lead to better results, less stress and actually looking FORWARD to the process!

Understanding your food intake is crucial for success, so if you are feeling stuck b/c 'you think you eat healthy' this one is for you!

You know ‘em - the biggest cheerleader let’s go to Costco and get the bulk meat for meal prep! Or the let's go to Sunday Funday and have wings and beers - don't you love me anymore?! Why are you ruining our relationship!!! 

Enter the diet supporter or sabotoger. This isn't just relegated to significant others - this is any friend, family member or person in your circle who has an effect or influence on you and your choices.  

They can be well - meaning, or they can have it out for you!Often what they serve you is a mirror of what they wish they would do themselves…but we aren't here to give them therapy!

We are here instead to create healthy boundaries so YOU can continue to reach your goals without feeling: 

-FOMO

-like you aren't disappointing someone

-that you have to bend to make someone else happy at the sacrifice of your own goals and happiness

-become resentful of someone  This episode is a good one full of real life examples and how you can be empowered to keep strong on your journey b/c this isn't about them (even though they think it is…) 

Fat loss will take longer than you think - so this is what I suggest you do instead! Fall in LOVE with the process. Now before you go running away hear me out - if you don't fall in love with the journey I can tell you right now you are never going to maintain your results. Why? You haven't changed. You haven't yet become the new version of you. But I get it - other diets have failed you in the past and they asked you to follow rules, instead of betting on yourself. This time is different - and if you start to really enjoy and settle into the process that will pave the path to your progress.  Give a listen below if you are feeling like this is taking forever and you are ready to jump ship…

Losing a cherished furbaby is a special kind of hurt, as loss of unconditional love and your best friend all happen at the same time.

In this episode, I share my personal experience of navigating grief after the loss of my OG french bulldog Simone. It is so important to allow ourselves to grieve without guilt, cherish the memories, and practice self-care during this difficult time but sometimes we don't allow ourselves what we really need. Space? Movement? Rest? Tears? Sadness? Cereal for dinner?

In this episode I encourage you to act with compassion toward yourself as you process your emotions. You are not on anyone's timeline but your own. Even though this episode may have a sad topic I give some actionable tips and advice for moving through this process both physically and mentally.

JP and I have been dreaming of this trip for so long. Italy for his 60th. Spain for my 40th. We know what the Pandy did…So here we are about 4 years behind and we decided together to start with Italy first!  

I am sharing all the details of the regions we stayed in, the food we ate, and how I approached La Dolce Vita. 

Spoiler Alert: She did not track her macros. 

This episode is a bit longer than typical LWJ drops so grab a gelato (less fat than American ice cream and super clean ingredients FTW!) and take a leisurely stroll to hear all about what I loved, what I would do differently and if I think we will go back. 

Are you showing up for yourself the way you would when someone is watching? Or are you hiding? Doing the self sabotage? The thing you said you wouldn't do? Avoiding the thing you said you would do? 

In this episode I explore self-identity and personal growth and envisioning the future you. What is the person doing? How do they look? Act? Dress? Feel???

When it comes time to make a change you have to be ready to become a new person - and if that time is now this episode is for you.

You just found out you need to eat HOW much protein a day?! How they heck do I do this? It seems like a lot. You already feel like a failure before you even start. Don't worry, I got you! 

In this episode I share my top three tips for increasing protein intake. You'll learn the importance of protein for overall health, including disease prevention and maintaining physical function as we age. I also discuss the significance of planning meals, effective meal prep strategies, and how to increase portion sizes to meet protein goals.  If you are struggling to hit that daily protein target this episode is one you don't want to miss!