Ever feel like you are behind the 8 ball when you return from a trip away from home? Laundry for days, no groceries in sight, appointments and playdates booked right away, and you are waving to your beach vibes in the rear view? Well today's episode is for you as I am sharing practical, tangible tips and tricks for you to rock your re-entry! These are strategies I share with my coaching clients so they feel they can come back to 'real life' still feeling recharged and not pulling the covers over their head Monday morning. From groceries and meal prep, laundry and house cleaning we got you! I say we as I also asked my dear friend Julia Walsh over the @oilygoodlife to share her tips for 'Mama's Who Went Away Solo'. You'll be surprised at how many of our tips cross-over but a few extra bonus ideas from this amazing mama of a 6 and 1 year old.

I was the Queen of the Land of Food Rules. I was better than you b/c I was ________ (vegetarian! paleo! vegan! juice cleanser! shake drinker!) Well guess what? Food rules suck and it is only a matter of time before you get fed up with all the restriction and want to binge. Been there, done that. The endless cycle was so exhausting. The black or white yes or no I am good or bad mindset had to stop - and it finally did when I started to lead with then "how will this food make me feel?" foot.

If you are struggling with trying every diet that works until it doesn't this episode is for you. Being able to break free from the mindset that you are on/off plan, that you need to keep restricting food groups to see the results - I want you to tune in. There is a more flexible path to truly finding the right foods that will help you reach your goals not only bringing you food but also mindset freedom.

This episode is vulnerable AF. I am sharing my personal experience of not only how I quit my calorie deficit aka a cut aka what many call 'a diet' not once but twice in the past 9 months. I haven't shared this publicly until now. Why? Because my inner critic tells me it's humiliating! You announced you were doing one then just faded away? Who can trust you? You know how do to this what is wrong with you? Why aren't you following through? You teach this for a living for crying out loud! Sheesh who would hire a failure like you? The other voices tell me You are human. You are relatable. You had other things that were more important than eating a little less food. You had to heal from surgery. You had to continue to heal your relationship with yourself & hire a therapist. You had to clean up some other life stuff because it was in the way of your focus.

You see, it shouldn't be this hard. If you find yourself struggling, going in fits and starts, asking yourself is this really worth it? Is this the right time? Do I need to figure out some other shit before I can address this? Than this episode is for you. Because I am here to tell you: when you do the deeper work, release and let go of what is not serving you it is pretty incredible how much more quickly the weight not only mentally but physically will be shed.

BTW this episode has a lot of swears - so earmuffs for the littles!

He's not going to change the way he's eating - he is going to change the amount. Why? Because portion control is the name of the game - and in this episode guest host Jonathan Price (my hubs!) explains that the restaurant portion is not his portion. Life is not fun with out bread, steak and french fries! So come listen to how JP is going to focus on losing 10-15 without giving up his favorite foods and also how he is going to shift the focus on his fitness while managing a knee injury. Also there's a new catch phrase in town: Snick snack snick snack! 

Movement is for mental health - we know that. So what the heck do you do when you are sidelined due to surgery? How do you keep your mental game tight and now freak the eff out?! In today's episode I am sharing my exact thought process on how I approached my explant surgery. You see, it is different than an injury. The surgery had a calendar date - it was a known entity. I had time to prepare - and that is a gift. If you are facing surgery, in the midst of recovery, or scared to schedule for fear of the downtime this episode is for you.

JP & I drive from Cape Cod, MA to Florida every year. Usually I pack a cooler full of food but often it goes uneaten. This year I decided I would participate in roadside food - all while being in a cut. In this episode I am sharing some tips & tricks I used to make choices that were in alignment with my goals - fries & ice cream cones included! 

Let's talk boobs -  you know here at LWJ we are certainly not shy! After sharing my own explant journey so openly it allowed myriad women to slide into my DMs knowing they had a safe to space to share, ask questions, and just be heard. Today is a special interview for many reasons. First at the time of this recording our guest Stephanie Taylor was just hours away from her unilateral mastectomy surgery. You see, Stephanie and I had connected previously over our love for non-toxic personal care products but little did we know that we both would be chatting about our respective breast surgeries. Even though our diagnoses vary vastly & we each had very different reasons for our surgeries we found a common ground in talking about breast and general health, how maintaining healthy habits and a positive outlook affect your journey and how it is imperative you be your own personal health advocate. In addition to these Stephanie is sharing in more detail her own personal battle through her breast cancer journey, from her self diagnosis, her push for early imaging (she has a family history) her specific type of cancer & how it differs from the various types of breast cancer and how she ultimately found her way in to a trial for women diagnosed at an early age. She also sheds light on the type of surgery she is having, the decision of how she came to this conclusion, what a DIEP flap is and why she is avoiding breast implants and instead using her own body tissue. If you have boobs or know someone who has them this is an episode you need to listen to. 

This is a ripped from the headlines - from me! I was baking a cake this past weekend when my 7 year old neighbor boy looked at the sugar and asked 'is this healthy'? It really sparked many feelings in my mind - and allowed us to enter into a conversation. What is good/bad (ps there isn't!) what is healthy/not healthy in terms of food...I don't talk that way but I used to! In this episode I break down WHY I think the word healthy has a negative effect on our relationship with food and how you can instead turn/shift your talk around - not only for yourself but also for the loved ones (including the little ears!) around you. 

I get it - you are doing ALL the things! Sleep, water, steps and tracking --- but how ACCURATE is your tracking? In today's episode I am sharing some of the most common mistakes I see clients make when it comes to entering food into a food log/app. Newsflash: you may be tracking but your entries could be wildly off! I break down how to find better entries, share why I think tracking as a tool is invaluable and reasons why it shouldn't be demonized. I also help you to understand how small simple things can add up to you not being in a calorie deficit (read: why you AREN'T losing weight!) and how to fix them. Why put in all the work to not see the results?! Let's audit and find where the errors are to get you on your path to success!