Shannon weight from 20lbs overweight and obsessed with food, to healthy and experiencing food freedom. The creator of the Fat Loss Intensive shares her personal struggles with exercise, junk food, low weight, and weight maintenance. She gives practical tips about how we can manage our weight in a sustainable way.

In this episode we discuss:

• Balance

• Food quality

• Reducing stress

• Prioritizing sleep

• The journey

• Sustainability

Shannon's instagram: instagram.com/shannonburuchian

Amber's instagram: instagram.com/yoyodietbreakup

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health condition. Check with your health care professional before making changes to your diet or exercise program.

Meal prep has been the secret sauce in losing weight and keeping it off. Let’s face it, preparing meals can be time consuming and can often lead to deciding to forgo the operation. But if you want to get to a lower size body than you have ever been in, or stay in a different body, this episode might be for you.

In this episode we cover:

1. The menu

2. Easy snacks

3. Portions

4. Measuring

5. Tracking

6. Outsourcing

Amber’s Instagram: instagram.com/yoyodietbreakup

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health condition. Check with your health care professional before making changes to your diet or exercise program.

Kim is not only a coach and a mom, but a coach especially for moms. She knows what it takes to raise a little one while maintaining her fitness and health, and knows that it’s not easy. She helps us pick out what might be hampering our abilities to begin making a change, and how to move past that and get started on changing your life.

In this episode we discuss:

• Setting goals while juggling being a mom

• Feeling your health

• Motivating yourself without a scale or weight as a measurement

• The benefit of routine

• Taking responsibility to find what you really want in life

Kim’s Instagram: instagram.com/kimperryco

Amber’s Instagram: instagram.com/yoyodietbreakup

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health condition. Check with your health care professional before making changes to your diet or exercise program.

I used to be anxious about travel. I almost always gained weight when I went away. This left me not wanting to travel, or dreading meals while away.

It was a mixed emotion because on the one hand I loved to eat, but on the other I really didn’t like the guilt and remorse when I got home.

Lets talk strategy. In this podcast we talk the main beliefs + actions to adopt to stay on track.

1. Travel is not an excuse to over-indulge

2. Be radically responsible for everything that goes in your mouth

3. Make a plan

4. Create a strategy to overcome common problems

Instagram: instagram.com/yoyodietbreakup

This podcast is not meant to diagnose, treat, prevent or cure and medical or mental health condition. Check with your healthcare provider before making changes.

Sandra travels the world and stays lean. Learn how this two-time fitness cover model, and bikini pro athlete can travel the world and live in a body she loves. She helps us get clear on our intentions and the life we want to live through sharing her success.

In this episode we discuss:

• Being intentional

• Morning routine

• Fitness

• Food choices

• Bikini Competitions

• Prevention of binge eating

Sandra’s Instagram: instagram.com/sandra_tartaglia

Amber’s Instagram: instagram.com/yoyodietbreakup

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health condition. Check with your health care professional before making changes to your diet or exercise program.

I did not understand how other people stayed motivated. I would go to sleep thinking the next day would be different, only to wake up and take the action I took the day before. So many days I promised myself never to eat another whole bag of licorice, and vowed I would hit the gym, then I would... sit on the couch and eat licorice.

I’ve learned that most people want motivation to be easy, fast, and be a lasting state. My experience has been that isn’t how it works. Here is the simple formula I use when I’m struggling with motivation:

Motivation is the product of some thought combination that goes something like this “I will just get started (thought)” + “It feels good to get going (feeling)” + actually doing what you said you would do (action) = motivation (result).

This podcast is not meant to diagnose, treat, prevent or cure and medical or mental health condition. Check with your healthcare provider before making changes.

Catie had never thought about competing, and then she became a bikini competitor. Catie had been an athlete, and world traveler. No matter where she went, there was a gym, and over time people asked her about competing. This placed an idea in her head, and eventually she went for it.

In this episode we discuss:

• the darker side of dieting and weight loss

• Impact of emotional and physical depravation

• Strategies to manage cravings and social life

• Brain fog

• Why she might want to compete again

Catie’s Instagram: instagram.com/catieleta/

Amber’s Instagram: instagram.com/yoyodietbreakup/

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health condition. Check with your health care professional before making changes to your diet or exercise program.

Binge eating left me feeling weak and powerless around food. I thought I lacked will power and self-control. I stopped trusting myself around food. On the one hand, I loved losing myself in the pleasure of sugar and carbs until I was so full it hurt, and on the other hand I just wanted the insanity around food to stop.

In this podcast I talk my top 6 tips to master binge eating:

1. Manage mistakes

2. Counter your thoughts

3. Handle fear of gaining weight

4. Understand the impact of feeling full

5. Dominate planning

6. Use distraction

This podcast is not meant to diagnose, treat, prevent or cure and medical or mental health condition. Check with your healthcare provider before making changes.

Will provides a lifestyle blueprint to help people lose weight and keep it off. He provides education and practical strategies to combine food, supplements, exercise and mindset so people can achieve their body goals.

In this episode we discuss:

• Nutrition for weight management

• Use of supplements

• Role of exercise

• Mindset management

• Evaluation of progress

Will's Instagram: instagram.com/i.am.willpowered

Amber’s Instagram: instagram.com/yoyodietbreakup

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health condition. Check with your health care professional before making changes to your diet or exercise program.

I knew I wanted to lose weight, and I would say “I just want to lose a little weight.” But lets be real, a 1lb weight loss was not was what I was looking for. Weight loss loves clarity, and so does my mind.

The less clear I am on what my goals are the more my sneaky little inner cupcake lover can trick me into eating things that will move me farther away from my body goals.

When I create SMART goals for my body and weight loss, my inner high vibe/fitness/nutrition loving self can be crystal clear and direct with my inner cupcake lover. When my cupcake lover says “oh c'mon, the icing is pink”, my goals direct my other inner voice to say “yes, the icing looks yummy, but that’s not in line with your goals."

Now pull out a notebook and write out your SMART GOAL:

S: Specific

M: Measureable

A: Attainable

R: Realistic

T: Timely

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health condition. Check with your healthcare provider before making changes.