Everyone has an inner critic. It tells us all that we have done wrong, and what we could do better. It does serve a useful function, but when we cannot turn it off, we can get into self-defeating patterns.

Learning to master your inner critic will be a secret weapon to achieving your goals. Motivational self-talk is a skills that elevates your ability to crush your goals and meaningfully take charge of your life.

Using motivational self-talk has been game-changing for me. It makes me feel inspired, confident, and empowered, and I'm going to teach you how to do it.

Motivation comes from action. The more action we take the more motivated we can be. But if we discount everything that we do this does not give rise to motivation. We need to get present and not dwell on the past.

Tune in to hear how to turn the critic into motivation.

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health condition. Check with your health care professional.

Kelly humbly shares her story with yo-yo diets. She remembers how mentally taxing it was to lose weight, and then quickly put the weight back on. She was tired of this pattern of defeat.

She woke up one day and was tired of being miserable. She knew her diet life was impacting the people around her and she was ready for change.

She worked on:

1. Changing her mindset.

2. Finding of way of eating for longevity.

3. Creating small habits to get you to the long term goal.

4. Journaling.

5. Self-love.

She gives us a frame to rewrite our story with food, our body, and the relationship we have with ourselves.

Kelly @kellyfolkfit

Amber @yoyodietbreakup

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

From overwhelmed with food cravings to freedom around food.

In this episode I shared examples of food cravings in my own life. I remember back to not being able to focus on my friends because I was thinking about food. I share less extreme examples of the food in the coffee room that calls me.

I differentiate between a food craving, hunger, and desire.

I give my top strategy for how to deal with cravings.

The cool thing is, after practicing this, I now have a new relationship with food and I feel free. I want you to know there is a way out.

You can find me on Instagram @yoyodietbreakup

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

Tara teaches us how to tap into the sexy and confident side of ourselves. She has a classy way to discuss feeling sexy, helping women to own their power and feel free to move their bodies.

Tara shares her story of struggle with food and unhealthy eating, all while being a group exercise fitness instructor. She vulnerably shares her challenges with always being on a diet, and the battle with gaining weight.

She still gets goosebumps when she thinks of recovery and her new relationship with food.

Tara teaches us how to let go of fear and step into the gym or fitness class feeling our best. She gives freedom with her practical strategies. She stresses the importance of consistency and action if we want change.

Tara’s Instagram @tara_romano

Amber's Instagram @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.

I always wanted to be lean, but I had no idea how. I just to joke that I was in shape, and that shape was just round. I laughed and pretended I was cool with it, the truth was a was embarrassed with how I looked.

Learning about the different macro nutrients, in particular the role of protein in lean muscle development was game changing for me. I started putting on muscle and losing fat, I was shocked.

I used to be frustrated by the statement “food is fuel”, but I have learned, that once food is digested, that becomes true, and that not all foods fuel the same.

In losing weight, we want to lose fat and not lose muscle. We need protein or the muscle breaks down. A plus is that it is satiating and less likely to be stored as fat in the body.

Listen in to see how protein pacing may help you reach your body goals.

@yoyodietbreakup

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health condition. Please check with your health care professional

Jennifer went from being active to sitting in the sidelines as her children played sports. Her activity decreased, and her schedule increased, leading her to eat convenience foods. In her 40s she noticed changes in her hormones, and her weight snowballed, leading her to be 5 sizes bigger than her younger self. She hit her rock bottom.

She moved out of her rock bottom using the following steps:

1. Decide to make time for yourself

2. Say yes

3. You are the one that must change

4. Get the unhealthy food out of your house

5. Journaling

6. Staying off the scale

7. Thinking of the changes as her lifestyle, not a diet

She reminds us “nobody is going to do this for you, except for you.” She eloquently puts the ownership on each of us to take control of our lives and our health.

Instagram @yoyodietbreakup

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

Rachel helps us redefine body image. She graciously shares her difficulties with body, weight and shape. She takes us back to her unhealthy relationship with exercise, and how she has transformed into a woman she loves.

She talks about her struggle with negative body image, and how impactful the Freshmen 15 was in college. She remembers back to her days of binge eating and over exercise and shares her challenges and how she over came them.

She reminds us that healthy body image is a skillset for life. She gives practical strategies for learning to appreciate your body, and change negative body thoughts to positive.

Get ready for real, raw, and transformational. She sheds light on how we can learn to love our bodies at any size.

Rachel Spenser @mycoachrachel

Amber Mckenzie @yoyodietbreakup

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

So many times I’ve ended up eating something I didn’t mean to, felt guilty and wondered why I didn’t have willpower.

I remember so many Sunday nights saying “I’ll start Monday” and continuing to struggle with willpower.

In this episode I define willpower and help you understand this illusive quality. We talk practical strategies to help with the moments that the deceptive willpower seems to have left you.

Here are my top tips that help can help you overcome the willpower gap:

1. Get the triggers out of the house.

2. If it needs to be there, out of sight out of mind.

3. Plan for the weak moments.

4. Tap into tribe

I am on Instagram @yoyodietbreakup and Facebook under Amber Mckenzie

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

David grew up the skinny kid, wanting to put on muscle. He began working out, and shortly after got into a car accident. He knew he would never play sports again. Nevertheless, David persisted with his exercise.

He teaches us that it's not so much about the result but what we gain on the journey. He gives us permission to love our bodies. He shares that fitness is a life long journey. If we want to keep the results from our efforts, it is something we need to commit to for the long term.

David talks about how self-discipline works in his life.

If you need some fitness inspiration, and you’re ready for more confidence in every aspect of your life, this podcast is for you.

David's Instagram @davidnorrie.sociallyspeaking.

Amber's Instagram @yoyodietbreakup or Facebook as Amber Mckenzie

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 plan.

Sarah talks about going from unhealthy in college to a plant based lifestyle. She talks about her journey over the last 8 years from fast food to filling her plate with plants.

She wisely shares about the value in going slow, so that you can stick with it.

She gives great suggestions about how to begin to go more plant based. The top suggestions were:

1. Incorporate more plants into the meals you’re already making

2. Start experimenting with meat alternative

We had great conversation on intuition. She explained:

“I always as myself, how do I want to feel and then I try to think of things that will me feel that way.” If you are trying to be more intuitive you need to be more conscious and aware. Slow down and tune in, which she emphasizes takes practice.

She gives advice on how to choose energizing vegetables. She gives us vegetable digestion 101 to help us figure out what vegetables are for us.

Sarah's Instagram @theseasonaldiet

Amber @yoyodietbreakup