Self-compassion without accountability is self-sabotage with better marketing.

There's a fine line between being kind to yourself and making excuses. Between honoring your needs and avoiding discomfort. Between grace and giving up.

This episode is for the woman who's tired of not knowing when to push through and when to step back.

Here's what we're covering:

·       The difference between being tired FROM your work vs. tired OF your work

·       How to tell if you need rest or if you're avoiding discomfort

·       When "listening to your body" becomes an excuse to quit

·       The signs you need grace vs. when you need accountability

The truth? Sometimes the most compassionate thing you can do is hold yourself accountable. Sometimes the kindest choice is the harder one.

We'll break down:

·       Red flags that your "self-care" is self-sabotage

·       When burnout is real vs. when resistance is normal

·       How to be honest with yourself about what you actually need

·       Practical strategies for making decisions when emotions are high

You don't need more permission to quit when things get hard. You need better discernment about when pushing through serves you and when it doesn't.

Stop using self-compassion as an excuse to avoid growth. Start using it to fuel sustainable progress.

Because the goal isn't to be perfect, it's to be honest.

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Today, we're getting real about fat loss - specifically the things I wish someone told me years ago that would have saved me so much time, frustration, and yo-yo dieting.

I spent years chasing perfection with my eating, and all it did was lead to those "f@ck it" moments where I'd throw in the towel completely. 

If you are over feeling like crap in your body and ready to embrace changes that work, this episode is for you. 

To further improve your relationship with food and your body: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

In this episode, I share the exact mantras that transformed my relationship with fitness, food, and my body—and have helped hundreds of my clients break through their own excuses.

If you're:

·       Constantly "waiting to feel ready" to start your health journey

·       Letting one bad meal turn into a bad week

·       Finding yourself "stuck" despite knowing what to do

·       Making choices based on feelings rather than goals

This episode will be your wake-up call.

These aren't gentle affirmations—they're tough love phrases I use to call out my BS (and now, yours too). 

I break down why execution—not information—is what's keeping you from your goals, and how to finally align your environment with your intentions.

If you are done with self-sabotage and ready for real change, this episode is for you.

To further improve your relationship with food and your body: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Struggling with unpredictable moods, stubborn weight gain, or nights when sleep feels impossible? In this essential episode, we will dig into what changes are and are not happening during perimenopause.

Discover lifestyle strategies that can dramatically improve your hormonal health. We'll explore science-backed supplements that work and stress management techniques specifically designed for midlife hormonal challenges.

When is it time to consider medical support? Learn to recognize when your symptoms might benefit from HRT, and when lifestyle changes are needed.

To further improve your relationship with food and your body: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

In this no-nonsense episode, we're ditching trendy fat loss hacks and getting honest about what works for women tired of being on the weight loss roller coaster. 

If you're looking for someone to sugarcoat the process or sell you on the latest miracle supplement, this isn't it. 

Instead, we're diving into the blunt truth about sustainable fat loss strategies that aren't sexy or exciting – but actually deliver results.

This episode challenges common misconceptions about hunger, late-night eating, and the endless search for shortcuts. We'll explore why the basics that everyone wants to skip over are exactly what create lasting change.

If you're ready for straight talk about the unsexy but effective strategies that successful women use to reach their fat loss goals, this episode cuts through the noise. It gives you actionable steps you can implement immediately. 

Sometimes the most valuable advice isn't what you want to hear – but it might be exactly what you need to break through your plateaus and create sustainable change.

Join me for this candid conversation about the simple, proven approaches to help you feel your best and reach your goals. 

No gimmicks, no false promises – just straight talk about getting results.

To further improve your relationship with food and your body: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Ever feel like you're finally in the groove with your health & wellness routine when life decides to throw you a curveball? Life starting “life-ing” a little too hard—and suddenly your carefully crafted healthy habits start slipping away.

In this episode, we tackle the reality of staying consistent with nutrition and exercise when your routine falls apart. Because let's be honest—life is rarely perfectly organized and predictable, especially for women juggling multiple roles and responsibilities.

We explore why maintaining some level of consistency during chaotic times helps you navigate stress more effectively and prevents the exhausting cycle of starting over repeatedly. You'll learn practical strategies for creating what I call your "baseline routine"—the essential habits that keep you feeling good even when time and energy are in short supply.

We also dig into the mindset shifts that make consistency possible, including how to redefine what consistency means during challenging phases of life. Hint: it might look very different from your "normal" routine, and that's completely okay.

Whether you're currently in a season of change or want to prepare for inevitable future disruptions, this episode gives you the tools to maintain your healthy foundation when everything else feels unsteady. Because taking care of yourself isn't just another task on your to-do list—it's what gives you the strength to handle whatever life throws your way.

To further improve your relationship with food and your body: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Are you tired of endless cardio sessions that never seem to change your body shape? Have you been chasing that "toned" look without understanding what it really takes to get there?

In this episode, we dive into the science and strategy of body recomposition – the process of building muscle while losing fat to create that coveted defined, strong physique you desire.

You'll learn why your nutrition approach might be sabotaging your efforts if you're under-eating in an attempt to slim down. 

This episode breaks down the practical aspects of an effective strength training program, helping you understand what "lifting heavy" actually means for your body and your goals. We look at how to progress safely, how to know if you're challenging yourself enough, and how to structure your weekly workouts for optimal results.

Most importantly, we address the mindset shifts that help women succeed in transforming their bodies – moving from purely aesthetic goals to performance-based victories that keep you motivated and consistent for the long term.

Whether you're a beginner who's never touched a weight or someone who's been dabbling in fitness but hasn't seen the body changes you want, this episode gives you the roadmap to build the strong, defined physique you're looking for – without endless cardio or restrictive dieting.

Tune in to discover how to work with your female physiology, not against it, to create lasting change in how your body looks and feels.

To further improve your relationship with food and your body: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Are you tired of the weight loss roller coaster? In this episode, we dive into why traditional approaches might fail you and how changing your mindset can create lasting results.

We explore the common mental barriers women face on their fat loss journey - from perfectionism that derails their progress to emotional eating patterns that feel impossible to break. You'll learn why your busy lifestyle and hormonal fluctuations create unique challenges and how to navigate them effectively.

Most importantly, you'll discover practical techniques to rewire your brain for success. We'll cover identity-based changes that transform how you see yourself, process-focused thinking that celebrates your wins beyond the scale, and simple habit-stacking methods that make healthy choices automatic.

This episode provides actionable strategies for women who want to stop fighting their bodies and start working with their minds. Whether you're juggling career demands, family responsibilities, or both, these evidence-based approaches help you create sustainable change without the overwhelm.

To further improve your relationship with food and your body: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Tired of feeling controlled by food cravings? In this episode, we explore how strategic semi-cleanses can help you reset your taste buds and break free from hyperpalatable food addiction, without extreme restrictions or deprivation.

Discover when a temporary reset might be what your body needs, and how to distinguish this balanced approach from trendy detoxes that promise miracles. We'll walk through a practical framework for temporarily modifying your diet while maintaining satisfaction and nutrition.

Learn what happens to your taste preferences during a 7-14 day reset, what withdrawal symptoms to expect, and how to navigate challenging situations while staying committed. Plus, get actionable tips for creating a supportive environment that sets you up for success.

This isn't about perfection or forever-restriction—it's about intentionally recalibrating your relationship with food so you can enjoy everything in moderation while naturally gravitating toward nourishing choices. 

Hit play to discover how small, strategic changes can lead to sustainable eating habits that last a lifetime.

To further improve your relationship with food and your body: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Ever grab that chocolate bar even though you just ate lunch? Or find yourself munching mindlessly during your favorite show? In this episode, we dive into the difference between your body's true hunger signals and the cravings that sabotage your goals.

You'll discover why your brain can trick you into thinking you're hungry when you're bored, stressed, or just responding to temptation, and give you the strategies to recognize your body's genuine needs.

From hunger scale assessments to nutritional suports that keep you satisfied longer; this episode will give you the tools you need to help you feel your best. 

It is time to stop fighting against your body and start working with it. Hit play and start transforming your relationship with food, end the frustrating cycle of cravings, and finally achieve sustainable fat loss results that last. 

To further improve your relationship with food and your body:

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options