Outsmart Overeating

The go-to fat loss tool that most people clamp onto right out of the gate is cardio, often at the expense the most powerful tool of body composition change: strength training. Join Rog Law & I as we put cardio in its proper place in your fat loss tool belt to help you get the results you're working towards so you can move on to other, more interesting things in your life.

Topics discussed:

• Why people fear strength training (and why it's unfounded)
• The problems most people run into when they ramp up their cardio while decreasing their food intake (and what to do instead)
• Signs that you're doing too much cardio
• You're not simply being a project you're working on, but a partner you're working with
• Sustainability vs short term gains

This podcast is edited and managed by Derrick Michaud Shelby Row Productions, LLC www.shelbyrowproductions.com

When it comes to how we look, how strong we are, how fast we're progressing and everything in between, our emotions can push our rational minds out of the driver's seat, take the wheel, and drive us straight towards Crazyville.

Like sticking a fork into an electrical socket, comparing ourselves to others is more often than not a horrible idea that no good can come from. In this episode, Rog Law & I discuss the sinkhole of comparison and how to create a more powerful mindset that serves to build you up instead of tear you down.

Topics discussed:

• The interconnected relationship between comparison and self-sabotage
• Why, if left to our own devices, we will never feel satisfied when we compare ourselves to others
• The power of your inner circle, and the importance of regularly tending to those relationships
• The dangers of comparing our insides to someone else's outsides

This podcast is edited and managed by Derrick Michaud Shelby Row Productions, LLC www.shelbyrowproductions.com

When it comes to achieving our goals, the biggest obstacle to our progress is ourselves. To be able to defeat the enemy, we must first know them, so join Rog Law & me as we dive deep into enemy territory to arm yourself with the tools to emerge victoriously!

Topics discussed:

• Common reasons that people self-sabotage
• Inner toddler vs inner adult
• The mindset of finding your WHY, and opportunities instead of problems
• The power of observing thoughts objectively instead of going down an emotional rabbit hole
• The true cost of self-sabotage

This podcast is edited and managed by Derrick Michaud Shelby Row Productions, LLC www.shelbyrowproductions.com

It is without question that we will encounter stressful circumstances in our lives. Instead of doing everything that we can to avoid them, it makes more sense to invest in the tools that not only allow us to successfully navigate stressful situations, but to thrive despite our circumstances. Join Rog Law & me as we give you the lowdown on stress and how to make sure you don't get steamrolled by it.

Topics discussed:

• Chronic stress, short term stress and its effects on your appetite.
• The liberating power of identifying and observing your emotions.
• What emotions are we experiencing specifically? Don't put them under the umbrella of STRESS
• The two most important components that are involved in any meaningful change you want to make
• Other contributors that are hindering your progress like lack of sleep, caffeine, and hardcore workouts, and being overstimulated & under recovering
• Chronic stress vs short term stress and its effects on your appetite

How does stress affect your goals? What's one takeaway from this episode that can help you manage your stress?

This podcast is edited and managed by Derrick Michaud Shelby Row Productions, LLC www.shelbyrowproductions.com

This week I'm super excited to share another client interview with Friends With Benefits member, Maddie.

In this episode, Maddie shares her experience within the program as an emotional eater and chronic yo-yo dieter. After many years of unsuccessful dieting attempts, she joined the Friends With Benefits group to not only lose the weight, but to lose the mindset that caused her to gain it in the first place.

Topics discussed:

• What it's like to be a food-obsessed dieter to someone who is effortlessly able to keep processed foods in the home without feeling out of control
• After years of wasting money on unsuccessful weight loss programs and products, most people will be skeptical of a psychology-based program. Maddie shares why she had the courage to join FWB and how focusing on her relationship with food instead of scale weight was the change she didn't know she needed
• Maddie discusses some of her biggest challenges within the program and how patience and consistency were the key ingredients in her transformation
• At what point in the program the habits began to *click* for her and physical changes became more apparent
• What Maddie wishes she had known at the beginning of the program and her best piece of advice for those who are afraid to stop calorie counting and practice mindful eating

Please give this week's episode a listen! Maddie was an excellent guest who provided a ton of valuable insights that you can benefit from. For other topics, like motivation, binge eating, procrastination, and self-sabotage, checkout previous episodes.

Thanks for tuning in!

This podcast is edited and managed by Derrick Michaud Shelby Row Productions, LLC www.shelbyrowproductions.com

The world has changed in a huge way and the disruptive impact that it's having is far-reaching. Instead of feeling completely overwhelmed and being led by your emotions during these trying times, join Rog Law & me as we discuss how you can navigate this current situation while still making progress in the areas of your life that are important to you.

Topics discussed:

• How to manage your emotions during this challenging time
• Actions you can take RIGHT NOW to improve your levels of self-care
• Specific strategies to help manage boredom eating
• A perspective shift that can help you thrive despite the current circumstances

How will you take care of yourself during this time? Let us know!

This podcast is edited and managed by Derrick Michaud Shelby Row Productions, LLC www.shelbyrowproductions.com

In this episode, I had the pleasure of interviewing current Friends With Benefits, client, Miriam Blyth.

As someone who struggled with losing weight for 20 years, Miriam opens up and shares the traumatic story behind her first dieting attempt and how that event propelled her into a negative spiral of disordered eating for decades.

In this week's episode, we discuss:

• The biggest challenges she faced as an emotional eater and how she has been able to overcome these obstacles through accountability and support

• Miriam shares her experience with hunger directed eating prior to working with one another, and why having a more structured program was the game-changer she needed

• How measuring progress through habit tracking and non-scale victories (instead of scale weight) has contributed to successful weight loss she can maintain for the rest of her life

• At what point in the program the habits began to *click* and she was able to see the physical changes she desired

• What holiday and social eating looks like for her now compared to years previous (hint: no more food anxiety or losing control)

• Miriam's BEST piece of advice for those who fear they'll gain weight if they stop calorie counting and focus on weight loss through behavior change

For more conversations on topics like binge eating, emotional eating, the all-or-nothing mindset, and your inner critic, you can check out previously recorded episodes.

This podcast is edited and managed by Derrick Michaud Shelby Row Productions, LLC www.shelbyrowproductions.com

When it smiles in our favor, we're walking on cloud 9 and nothing can bring us down.

When it shows us a number other than the one we want, it can send us into a mental and physical tailspin.

The scale is a neutral device, but when it comes to the amount of power we give it to have an impact on our lives, neutral is the furthest thing from the truth. In this episode, Rog Law and I talk about how to improve your relationship with the scale.

Topics discussed:

• Why people put so much value & emphasis on the scale
• Scale avoiders vs Scale addicts
• Different non-scale victories to celebrate and mark your progress
• How often we recommend weighing yourself

This podcast is edited and managed by Derrick Michaud Shelby Row Productions, LLC www.shelbyrowproductions.com

We want fat loss and we want it NOW! Unfortunately, no matter how fast we want results, change happens on its own schedule and the more we try to fight it, the harder we inevitable will crash and burn. In this episode, Rog Law and I discuss the power of letting go of the timeline when it comes to your fat loss goals.

Topics discussed:

• Why boxing yourself in with an arbitrary timeline can do you more harm than good
• Unrealistic expectations and the cycle of frustration that ensues
• Not looking to lose weight, but losing the mindset and habits that led to weight gain in the first place
• The tools of fat loss & the tools of maintaining fat loss (hint: they're very similar)

This podcast is edited and managed by Derrick Michaud Shelby Row Productions, LLC www.shelbyrowproductions.com

When it comes to the role that food plays in our life, it can be challenging to not give our personal power away to it. If our life was a concert, the goal is to create a relationship with food that has it as a background dancer, not the main star. In this episode, Rog Law and I discuss developing an empowering mindset around food.

Topics discussed:

• How to begin to put food in its proper place in your life
• The most important habit that lean people regularly do that you can implement TODAY
• What a constant preoccupation with food may be telling you about the state of your life
• Ideas to help get you started on the path of reconnecting to your life

This podcast is edited and managed by Derrick Michaud Shelby Row Productions, LLC www.shelbyrowproductions.com