Outsmart Overeating

With our phones being glued to our hands on a daily basis, social media is the place where many of us spend the majority of our digital time, and unfortunately this can hijack not only our fat loss results, but our happiness as well. 

We are the result of our environment, and when we're constantly afloat in a sea of calorie counting infographics and shiny booty pics, it's easy to start to doubt who we are and where we're going.

Join Rog Law & I as we discuss how to navigate social media in a way that serves instead of hindering. 

Topics discussed:

• The pitfall of having too many voices in your ear
• Letting who you want be guide who you follow on social media
• Information overload leading to self-sabotage 
• Are your goals really yours?
• The importance of putting what you see on social media in the proper context

How does social media affect your day?  Does it hinder you or help you?  Let us know!

Physical hunger shows itself with a physical sensation of emptiness in your stomach, often accompanied by a rumbling feeling. Psychological hunger is simply the desire to eat, with no physical indicators that your body is needing more food at that moment.

Eating when your body isn't signaling a need for more fuel is a symptom of a deeper issue and can lead to weight gain when consistently ignored.

Join former client and current co-coach, Eileen Trujillo, and me as we discuss:

• The obvious and not-so obvious differences between mind hunger and physical hunger and why understanding this is imperative to your body composition goals.
• Why learning your physical hunger cues requires consistent practice and patience.
• Why it's important to become familiar with varying degrees of hunger and how to use this skill as a weight loss tool.
• Actionable steps to help you learn how to navigate hunger and become more in-tune with your body's needs.

What have you learned about your body's hunger signals as you've practiced hunger directed eating? We'd love to hear your comments below. Thanks for listening!

Physical hunger shows itself with a physical sensation of emptiness in your stomach, often accompanied by a rumbling feeling. Psychological hunger is simply the desire to eat, with no physical indicators that your body is needing more food at that moment.

Eating when your body isn't signaling a need for more fuel is a symptom of a deeper issue and can lead to weight gain when consistently ignored.

Join former client and current co-coach, Eileen Trujillo, and me as we discuss:

• The obvious and not-so obvious differences between mind hunger and physical hunger and why understanding this is imperative to your body composition goals.
• Why learning your physical hunger cues requires consistent practice and patience.
• Why it's important to become familiar with varying degrees of hunger and how to use this skill as a weight loss tool.
• Actionable steps to help you learn how to navigate hunger and become more in-tune with your body's needs.

What have you learned about your body's hunger signals as you've practiced hunger directed eating? We'd love to hear your comments below. Thanks for listening!

The most damaging beliefs of all are the self-limiting beliefs we have about ourselves.

These toxic thoughts become our reality. It's a self-imposed box we lock ourselves into; it's the lens we view the world through and we behave in accordance with our beliefs about ourselves.

It's this inner critic that prevents us from reaching our true potential.

Join Rog Law & me as we talk about the dangers of identity labels and what to do instead.

Topics discussed:

• Why limiting beliefs are so dangers
• The power of positive labels (and how to create them)
• What self-talk is and how you can use it to your advantage
• How to create identity-based goals

What about you? How does your inner critic show up in your life? Let us know your thoughts!

The most damaging beliefs of all are the self-limiting beliefs we have about ourselves.

These toxic thoughts become our reality. It’s a self-imposed box we lock ourselves into; it’s the lens we view the world through and we behave in accordance with our beliefs about ourselves.

It’s this inner critic that prevents us from reaching our true potential.

Join Rog Law & me as we talk about the dangers of identity labels and what to do instead.

Topics discussed: 

• Why limiting beliefs are so dangers
• The power of positive labels (and how to create them)
• What self-talk is and how you can use it to your advantage
• How to create identity-based goals

What about you?  How does your inner critic show up in your life?  Let us know your thoughts!

In last week's episode, I interviewed a Friends With Benefits client, Aubrey Allen, on how she was able to transition from a food-obsessed chronic dieter to someone who feels completely in control in any dining scenario while effortlessly maintaining her weight through the power of habit.

In this week's episode, I interviewed another client, Julia Fletcher, on her unique experience in my coaching program. As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Julia was kind enough to open up and share some of hers.

Topics Julia and I discussed:

• The wake-up call she needed to stop bouncing around from diets to diets and commit to unraveling her emotional ties to eating and lose the weight, once and for all.
• Julia shares some of her biggest challenges in the program and the small changes that contributed to her dramatic weight loss results.
• At what point in the process, Julia witnessed her relationship with food beginning to shift and how she's mastered any restaurant/social setting with complete confidence.
• Julia also discusses why this process "worked" when others never did.
• Her best piece of advice for those who fear gaining weight if they stop macro/calorie counting, and why confronting this fear is essential for long-term success.

Give this episode a listen and let us know what topics you'd like to hear in the future.

In last week's episode, I interviewed a Friends With Benefits client, Aubrey Allen, on how she was able to transition from a food-obsessed chronic dieter to someone who feels completely in control in any dining scenario while effortlessly maintaining her weight through the power of habit.

In this week's episode, I interviewed another client, Julia Fletcher, on her unique experience in my coaching program. As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Julia was kind enough to open up and share some of hers.

Topics Julia and I discussed:

• The wake-up call she needed to stop bouncing around from diets to diets and commit to unraveling her emotional ties to eating and lose the weight, once and for all.
• Julia shares some of her biggest challenges in the program and the small changes that contributed to her dramatic weight loss results.
• At what point in the process, Julia witnessed her relationship with food beginning to shift and how she's mastered any restaurant/social setting with complete confidence.
• Julia also discusses why this process "worked" when others never did.
• Her best piece of advice for those who fear gaining weight if they stop macro/calorie counting, and why confronting this fear is essential for long-term success.

Give this episode a listen and let us know what topics you'd like to hear in the future. 

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

In this episode, Aubrey shares her experience within the program a lifelong dieter who struggled with labeling foods "bad" and chronic yo-yo dieting. After decades of traveling down dead-end roads that left her more frustrated than before, she joined the Friends With Benefits group to not only lose the weight but to learn how to drop the food obsession and eat like a "naturally thin person."

Topics discussed:

• What it's like to go from an "all-or-nothing" mindset to someone who effortlessly keeps treats in the home without feeling out of control
• Aubrey discusses some of her biggest challenges within the program and how it helped her and her husband reconnect and form a deeper relationship
• After years of wasting money on unsuccessful weight loss attempts, most people will be skeptical of a psychology-based program like FWB. Aubrey shares why she had the courage to join and how focusing on her relationship with food instead of scale weight was the change she didn't know she needed
• At what point in the program the habits began to *click* for her and physical changes became more apparent
• What Aubrey 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! Aubrey 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, check out previous episodes. Thanks for tuning in!

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

In this episode, Aubrey shares her experience within the program a lifelong dieter who struggled with labeling foods "bad" and chronic yo-yo dieting. After decades of traveling down dead-end roads that left her more frustrated than before, she joined the Friends With Benefits group to not only lose the weight but to learn how to drop the food obsession and eat like a "naturally thin person."

Topics discussed:

• What it's like to go from an "all-or-nothing" mindset to someone who effortlessly keeps treats in the home without feeling out of control
• Aubrey discusses some of her biggest challenges within the program and how it helped her and her husband reconnect and form a deeper relationship
• After years of wasting money on unsuccessful weight loss attempts, most people will be skeptical of a psychology-based program like FWB. Aubrey shares why she had the courage to join and how focusing on her relationship with food instead of scale weight was the change she didn't know she needed
• At what point in the program the habits began to *click* for her and physical changes became more apparent
• What Aubrey 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! Aubrey 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, check out previous episodes. Thanks for tuning in!

When it comes to fat loss, how you're physically (and mentally) feeling at the end of a meal can determine so much of your actual success. Unfortunately, we often blow right past the signs that our body has had enough not for just one meal, but every meal. Do this often enough and you'll stay stuck, frustrated and confused as to why your efforts aren't yielding results.

Join Rog Law & and me as we talk about how to end your meals properly!

Topics discussed:

• Why it can be so challenging to stop eating at the end of a meal
• Determining if overeating is a habit or not
• The importance of changing your environment to guide you towards success
• Strategies on how to determine how full you are

Did you find this episode helpful? What topics would you like to hear about in the future? Let us know!