Sure you may know sleep is important for weight loss - but do you know HOW important? It is the secret fat loss maker as we say in LWJ coaching!

I can already see the eye roll - yea yea I know I need to get more sleep but I love my scrolling in bed, watching Netflix and falling asleep on the couch, the kids wake me up and all the things that interrupt that quality night. I see you friend and some of these you can't change, but some you can and that is where I want to focus.

In today's episode I break down all the reasons you need to prioritize that precious time for shut eye - from hormones down to hunger cravings and some of them may surprise you!

I used to think walking didn't matter that much - you weren't really working out if you weren't sweating and pushing hard! I had to eat my words on this one - b/c walking and your step game are one of the biggest levers you can pull when it comes to fat loss.

In today's episode I am sharing how many steps you should aim for daily, why walking and getting awareness of how many steps you get daily is going to be your power play, and how you can easily increase your daily step count without going for long 5 mile walks.

Does being in a diet for months on end seem terrifying? You already want to quit before you started because you feel like it's going to take forever? You already have fomo on the things you aren't going to be able to do? What if I told you there's a better way?! In today's episode of the basics of fat loss I'm talking to you all about the phasic approach. 
I'm breaking down why it is really appropriate for you to only do a fat loss phase for a defined period of time and then live the rest of your year at maintenance. You're going to be shocked at how long I think you should be in a calorie deficit versus long I believe you should be living eating at caloric maintenance - and how you should be putting those calories to use!

Have you been thinking about starting a fat loss phase but just have no idea how long it's going to take? Jump in to today's episode where I give you examples of this long term, steady and sustainable approach that let's you live.  

In the continued series of understanding the basic in fat loss today I am breaking down what the heck is a Calorie Deficit? These words sound mathy but I promise it isn't that scary! It also is the SINGLE thing you need in order to lose body fat.

No we don't need to cut carbs, go keto, be strict paleo or do juice cleanses...besides all of these work b/c they put you automatically into a calorie deficit! So drop into this short episode to learn more about what this concept is and how you can bring back bread into your life and still reach your goals!

Hot topic alert! Back when I started my Instagram in 2018 I gladly shared my high vs my low weight, my weight in between in addition to changes for my clients. But now here in 2024 as I am sharing candidly my current fat loss journey, I have decided against sharing my bodyweight publicly. In this episode of dive into all the reasons why I’m choosing not to do this and instead choosing to focus on other barometers of success during my current loss journey. If you feel triggered about the scale, but also want to learn how to undo some of that this is a great episode for you to tune into. My goal is to help one more woman neutralize her relationship with the scale and also to put more weight on all of the non scale victories (NSVs) outside of that number.

I am half way through my 16 week fat loss phase - and I am sharing with you my current results, feelings and emotions! Let me tell you the emotional piece of this has been the hardest - and that is why I want to share!

In this episode I dive into why I chose to do a build phase first, then a fat loss phase and the calories during both. I also share with you my intense frustrations with the scale (hint: it didn't move for SIX WEEKS!) and how that affected me.

Losing body fat is challenging - and that is why hiring a coach is so imperative b/c it can feel very lonely and most people give up right before the magic happens. It is always darkest before the dawn - and having someone holding you accountable reminding you of all the things you are doing that don't involve the scale to move the needle is so helpful!

So jump into this episode if you are about to start a calorie deficit or you have in the past and have frustrations about that previous experience as I am sharing what is different this time around.

Clients as all the time: should I track this hot sauce? Mustard? Cilantro? Cinnamon? This may be controversial as a flexible dieting/macro tracking coach but my answer is NO. Why? Because I know that isn't your problem, friend. Your issue is eating the bites out of the mac n' cheese pot, the handful of goldfish while making the lunches, the extra mimosas a brunch then the burger after b/c you needed a grease bomb so you didn't eat your planned food.

Yikes - this one hurts.

But I am here to save you! Tracking is such a great tool, but when we get TOO nuanced we get burn out and then stop. Instead, I have a strategy I am sharing in this episode to help you gain awareness about your eating habits and patterns. Once you try this you will then be armed with the data to make a decision on how to proceed -- no ketchup tracking required!

You Have to Kill The Old Version of You.

If you want to TRULY change, that is. Sounds aggressive but here me out: you just doing this diet/challenge/packaged shake thing isn't going to last long term. You may think it give you the results - but what happens on day 31 or when the 6 week facebook challenge group closes? What sustainable habits have you changed? Were you just waiting until the time was up so you could binge all the restricted foods you couldn't have?

In today's episode I am talking about how I overcame my binge/restrict mentality. I loved to identify myself as my diet - vegetarian, paleo, shake, vegan you name it! If I ate a mini Snickers with my grandma 'we were being bad' - talk about a lot of unlearning I've had to do.

If you are still living in the land of food rules and you can't wait til you can 'cheat' (I HATE this word b/c it implies such negativity) then you need to listen to this one. You will get some ideas of how to start incorporating those foods into your daily life without guilt - and then true food freedom is in view!

I see it all the time - you step on the scale buck naked in the am and it’s UP. Now your day is ruined! What I’m doing isn’t working! Why am I even trying? Or perhaps you got started with some new healthy habits but the fear of what the scale will say is holding major power over you. In today’s episdoe I address all of these common experiences that myself, my husband, close friends and clients have all experienced. I give you some tactical tips and tricks on how to neutralize your relationship with the scale & how to take other progress measures that can help you keep walking in the path toward your goals.