Outsmart Overeating

Is alcohol stalling your weight loss? Probably. But this week's episode is all about how to enjoy booze without cock-blocking your dreams of having a better body.

For many of us, the alcohol party began flowing in college during tailgates, beer pong, and keg handstands. But for some, the party hasn't ended and they''re still waking up with a pounding headache in a bed filled with Taco Bell wrappers and regret.

For centuries, alcohol has been the glue used to cultivate social connection -- celebrating holidays with family, numbing first date jitters, or simply unwinding at happy hour with colleagues. But at what point does alcohol stop being the life of the party and start becoming the roadblock on the path to our goals?

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

• WHY do we drink alcohol and under what circumstances is it "worth it" vs when it's being used as a crutch
• How alcohol consumption leads to instances of overeating and what you can do to combat this issue 
• What emotional eating and drinking have in common and why it's important to identify the differences so you can better manage your intake
• WHO do you drink more around and why? The value of noticing your social and evironmental triggers and how they contribute to your desire to drink
• Valuable strategies to help you manage your intake so you can enjoy alcohol in a way that feels GOOD, but doesn't wreck your goals

What about you? Are you a big drinker? What strategies have you been able to implement to help you consume fewer alcohol calories without having to miss the party?

Leave a comment below!

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

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 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

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

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