Hey sister,

Today I am excited to introduce you to my fellow soul sister, Brittany Brown. Brittany is the founder of BeatBingeEating.com, Women's Empowerment Leader, Speaker, Author, and Master Coach.

Her company helps women that struggle with body image and food. Brittany helps women return to their innate nature so they can live fully and share their gifts with the world.

And all of this isn’t coming from someone that hasn’t been there.

Brittany has been there; she has struggled herself with unhealthy relationships with food and body image, and now she is helping women overcome the same issues she has had to overcome herself.

HERE’S WHAT WE TALKED ABOUT:

• How to maintain a healthy relationship with food regardless of your emotions and how to eat and actually feel satisfied without affecting your weight loss goals.
• How dieting is tricking your brain into craving and bingeing behaviors and how to put and end to this once and for all so you can reach your long term goals (hint: you should actually enjoy carbs).
• Reprogramming your brain to work for you and help you reach your transformation sooner than ever before. 

The Feels

Emotional eating; we have heard of this over and over again. You feel anxious? You eat. You feel stressed? You eat. However, this isn't the entire story.

You don't have to have everything in life sorted out before you can have a healthy relationship with food.

That is empowering! Weight off our shoulders.

Is sorting out your emotions important? Of course, but it doesn't have to affect your eating habits negatively.

Would it be ideal to not come home from work stressed? Yes, but that doesn't imply that food should be the fallback.

You can establish healthy eating patterns regardless of how you are feeling.

The secret - ninja brain super powers!

Your brain's wiring has a lot more power over your eating habits than your emotions.

Brain Power, Baby, Brain Power 

When we are dieting or restricting food in anyway, we trigger survival mechanisms in our brain. This is essentially a binge eating switch. It decreases leptin in the body which makes you eat more without feeling full.

Low calorie or low carb diets flip that switch on and prime the brain to binge (because I needed another reason to eat that croissant). That switch is there to keep us alive, so we don't starve. When we are  in survival mode,  we can engage in out of control behavior that isn’t really us.

Our brain rewards the eating and this pattern becomes ingrained, like programming yourself to binge eat. The good news? We can reprogram your brain. We can shut down the survival mechanisms by fueling your body and actually get hunger cues and actually feel full.

(Wanna know more about this cavewoman instinct? Check out Ep#146 Food as Sex, Overcoming Stress Eating Addiction and Smart Solutions for Our Food Trigger with the Father of Paleo Trend Robb Wolf )

Three Phases of Overcoming Binge Eating:

Phase 1: This phase is gaining awareness of the brain patterns running our hunger cues and understanding the survival mechanisms our bodies are using against us. No diet or form restriction will work because that survival switch is activated. You are not you when you’re hungry (this podcast is not sponsored by Snickers, although we wish).

When you’re body isn’t fueled with nutrient dense foods, an addict like behavior appears. To switch off that mechanism,  it is suggested to eat and fuel your body adequately. Eating balanced meals, having protein, veggies, carbs, and being present in your meals can help you turn that switch off.

The point is to feel satisfied.

Phase 2:  Now that we are aware of what is causing our hunger cues,  we move on to reprogramming our brain to be objective and realize that we are separate from those urges.

Understanding that the more we separate from those urges,  the more likely we are to break the bridge that takes us to binge eating. I know, I know, easier said than done and to be honest, this might be the hardest part of the process but it has to be done, and you will be so much better off mentally once you can master this separation, sister.

Phase 3: This is a perspective shift and dives a little deeper than eating more and being objective. It requires us to change the way we see the relationship with ourselves and our bodies.

If you had a romantic relationship that was on the rocks. How would you restore it? Would you make him miserable until he gives in? Or would you try to nurture the relationship and make him feel loved?

Treat  your relationship with yo’ self like you would treat a relationship with anyone else that is important to you. Date yo’ self if you have to but nourish your body and love yourself intensely enough to know that your body is a temple.

It can totally feel like our bodies are working against us on our journey to our transformation but we can still get there strong! Are you willing to do whatever it take to reach your transformation and be your happiest and sexiest self, sister?  

Make sure to check out my Sexyfit Method Book for more on training your mind for transformation success and tons of delicious recipes to help you get there. You can secure your copy here.

With love,

Zlata
FREE RESOURCES: 

Free 5-Step Audio Training for Food Freedom Forever: BeatingBingeEating.com/audio-training

Free Beating Binge Eating Blueprint Video Training: BeatingBingeEating.com/video-training

Instagram: https://www.instagram.com/beating_binge_eating/ (@beating_binge_eating)

Facebook: https://www.facebook.com/brittanybtv

Twitter: https://twitter.com/brittanybtv (@brittanybtv)

Youtube: https://www.youtube.com/brittanybrowntv

Hello, sister and welcome back to the Sexyfit Podcast!

Sister, women ask me all the time if we can really ever actually love our bodies. The answer is HELL YAHS.

I am not saying that it’s easy but accepting yourself in a world that profits from your insecurities and your self-hatred, is as courageous as it is necessary.

There are so many misconceptions about what accepting yourself really means and how to actually achieve radical self-acceptance. Sister, today I will be talking about:

• How acceptance does not mean complacency and how you can still reach your transformation while accepting yourself at any point in your journey. 
• Why you cannot hate your way into self-love and how to set yourself up for long term success instead of failure. 
• The importance of forgiving yourself for the years of negative self-talk and torture in order to reach your transformation stronger than ever.

Accepting Yourself Does NOT Mean Complacency:

For a lot of us, a lot of times, we tend to think that acceptance means complacency. That we stop doing, stop trying, or stop subscribing to any kind of hope for ourselves when we decide to accept ourselves. Sister, this couldn’t be further from the truth.

It is no coincidence that we have such a difficult time with the word “acceptance," and we think that acceptance means giving up all our efforts and all that we have worked for. You can still work on your transformation AND still know that you are sexy goddess that deserves love.

You CAN’T Hate Your Way into Self Love:

I was a slave to my routine when I trained to maintain 110 lbs on a  5’4’’ frame and actually accept myself. In order to get there, I had to torture myself. It started to sound ridiculous; it broke my health, and it was exhausting. I realized that it wasn’t necessarily what health is and that there had to be a different way.  

Have you ever thought “I will love my body when I can wear ______”? Or have you ever thought that it must be so easy for the women promoting healthy body image to actually promote loving themselves when they already have the “perfect body”?  “Oh yeah, I’ll love myself when I look like them.”

The reality is that we cannot hate ourselves into loving ourselves and that we can’t judge ourselves or compare ourselves until we are “happy” with ourselves. Sister, that is like trying to turn water into wine by simply hating water. 

(Are you sick and tired of dieting? Check out Ep#116 Make Peace with Food and Never Diet Again with Mel Wells)

Forgive Yourself Like You Mean It

Imagine looking at your kid and saying:

“honey, you are a fat cow, and until you lose ten pounds, I am not going to love you. I am also not going to feed you and I am going to make you run around the building until you lose those fat thighs of yours. Not really going to love you until you figure out your muffin top.”

Harsh, huh? Well, you say this all the time to YOURSELF.

Love yourself like you would love baby Angie or sweet pumpkin Johnny.

You love your children regardless of their appearance, right?

You want them to grow, to learn, to reach their goals. You can also love yourself regardless of where you are now and still let yourself grow, learn, and achieve.

If we accept ourselves the way that we are, with the extra pound, what’s the worst thing that will happen?

Radical acceptance starts with forgiveness. Looking yourself in the eye and forgiving yourself for the years of negative self talk, throwing up, starving, and that one time you drank only vegetable juice for a week.

(There is a GREAT book called Radical Forgiveness by Colin Tipping, you can get your hands on it here.)

I know that the concept of accepting yourself is as foreign as vegemite. You love your body, it’s a beautiful body, and it is the body that you are going to grow from. In a world that profits from our insecurities, it is courageous to love yourself.

Sister, if you feel like you are having a tough time reaching food freedom and training your mind to create healthy relationships with food and your body, you can find helpful tips and strategies in my book The Sexyfit Method. You'll also find tons of delicious recipes like soulful pancakes and caliente chicken tacos. Sister, what are you waiting for? You can get it here.

With love,

Zlata

FREE RESOURCES

Sexyfit Private Community on Facebook: Surround yourself with people who believe in you, become a part of Sexyfit Group today. Join in at www.sexyfit.com/community

Hey Sister,

I was sitting here today and feeling insanely grateful for everything that has happened in the last month and even everything that happened for the last twenty-seven years.

(Check out Ep #132 Happy Birthday to Me! 7 Thing I Learned Before Turning 27  )

Ever felt that this personal development stuff is just too much? You are doing all the affirmations, all the journaling, and the coaching, etc...

If you are trying your best to better yourself and it just seems like such hard work, I invite you to see this as an opportunity to break open into being the best version of who you are.

Here's All The Good Stuff I covered Today:

• Resilience and consistency are already within you.
• Letting go of the need for approval and validation.
• The importance of loving yourself for all of you.

Everything That We Are Looking for is Already Within Us:

If you are trying to find resilience and consistency, it’s already within you. When you were a child and were learning to walk, you didn’t just give up because you fell a few times. You fell, and you got back up.

If this isn’t coming to then maybe you are not doing it the right way for you or maybe it isn’t for you. We have over come fear, we have been  creative, we have been resilient. We have fallen off trees, ran with friends, and gotten back up.

Everything was programmed within us until different stories happened. By stories, I mean pressures and judgments.

Working for Approval and Validation:

As a podcaster, I KNOW that some people are just not going to like me. But are we here for someone else’s approval and validation? No. When we work for someone else’s approval and validation, we give them a piece of ourselves that we could have given ourselves.

The more we work for approval and validations, the less of it we will receive it. Nobody really benefits. If Lady Gaga said “I am not going to wear this meat dress because of what others are going to think”, would she the unique boss sister she is now?

No, she rocked that meat dress and made some fantastic music (and probably had an hour shower afterward).

Love Yourself:

When we stop living for validation and acceptance and in fear of judgement, then what do we live for? We live for a different kind of love; SELF LOVE. A little more cheese for that pizza? Maybe, but you need to love yourself for ALL of you and not just parts of you.

If we all loved ourselves for who we are, the world would look completely different.

I have couple slots open for through my private practice for any boss lady that wants to feel fulfilled and purposeful, sister you can sign up for my VIP private coaching right here sexyfit.com/coaching.

With love,

Zlata

Hey sexy,

I am very excited to share my Facebook live conversation with health coach, entrepreneur boss lady,  and one of my soul sisters Angie Lee. You’re probably familiar with Angie from her previous interview with us: Ep #124: Build Your 6 Figure Health Coaching Business in 2017 with Angie Lee, and we brought her back for more.

I know that this is unusual content than what we normally share but I feel every woman needs to hear this.

Seriously, being a female entrepreneur can make us stressed and make us anxious. If your hustle is making you feel overworked, stressed, and anxious then this is the episode for you sister.

Here’s What We Talked About:

• Overly committed? People pleasing and how we are wired to be “yes woman.”
• How to overcome emotional overwhelm.
• Everything that glitters isn’t always gold: how success looks different for everybody.

Saying Yes to EVERYTHING:

Do you ever feel like there is just way too much on your plate and most of those items aren't even things you wanted in the first place, like arugula in your salad when you clearly only wanted spinach? We are literally wired to please, we are used to living in tribes, and the cavewoman inside of us is programmed to please a man (how convenient, right?). 

I know it seems tricky and goes against our wiring, but you don’t have respond to every single email, every single request, or every single invitation....you can just say no. Gasp,“no” is just so harsh, right? Well, NO. Thinking about what  YOU want to do and want advances YOUR business and  YOUR goals is important. Sister, you can say no to the s#!t you don’t want.

A Girl’s Gotta Have Choices:

Anxiety and stress are not who you are. Sister, you are many things; amazing, strong, courageous, but you are not your anxiety or your stress. Stress and anxiety are emotions, and you feel stress, and you feel anxiety but you are not stress or anxiety (you have a car, are you a car?).

I say this with love sister, but anxiety and stress are choices. You choose how you feel, and you choose what you put on your plate and what is worth being on your plate and this means that being aware of what is causing your stress and putting your priorities in order.

Looks Can Be Deceiving:

Comparison is the thief of joy, and sometimes we see other women that look “successful” on social media or wherever but we don’t really know how they are feeling and what success is to them.

Success looks different for everyone. For me, success looks like recreating myself and helping women slay through my private practice and helping women understand who they are and what success looks like for them.

I have couple slots open for through my private practice for any boss lady that that wants to feel fulfilled and purposeful, sister you can sign up for my VIP private coaching right here sexyfit.com/coaching.

With love,

Zlata

Hi sexy and welcome back to the Sexyfit Podcast!

I am beyond excited to welcome Kathrine Woodward Thomas onto the show. She is the author of the national bestseller Calling in "The One", and an amazing human being whom I really consider as my magical mentor. 

Katherine Woodward Thomas is also the author of the New York Times Bestseller Conscious Uncoupling: 5 Steps to Living Happily Even After. She is a licensed marriage and family therapist, and teacher to thousands from all corners of the world. Katherine is the originator of the Conscious Uncoupling process made famous by Gwyneth Paltrow and Chris Martin, as well as creator of the Calling in “The One:” 49 Days to Love online course.

Her highly transformative teachings have been featured on The Today Show, as well as in The New York Times, Time Magazine, The Wall Street Journal, The Washington Post, and many other media outlets.

Today we’re discussing the topics that will hit home for so many of you. Actually, I personally went through the Calling in "The One" process and my life was never the same again. With this interview we wish to inspire you to take bold actions and transform the relationship with yourself in order to live a life full of love. 

With love,
Zlata

• How to set an “outrageous” intention for yourself and co-create your own future?
• How to overcome the obstacles for love and heal the relationship with self?
• What is Core Love Identity and how to access it?
• What is Conscious Uncoupling process and how can it help with ending relationships?  

Katherine's website: www.KatherineWoodwardThomas.com  

www.ConsciousUncoupling.com

www.CallingInTheOne.com

Social Media:

Twitter: www.twitter.com/katwoodwardthom

Facebook: www.facebook.com/katherinewoodwardthomas

Free Audio Series: www.betterbreakupexperience.com

Sexyfit Private Community on Facebook. Surround yourself with people who believe in you, become a part of Sexyfit Group today. Join in at www.sexyfit.com/community

Hi sister, happy Friday!

I keep getting a lot of questions around meal prep. I’m thinking about teaching a whole class about it, because meal prep is truly an art that helps us stay consistent, satisfied, healthy and sexy.

You know I’m a firm believer in macronutrient approach, meaning I won’t teach you how many meals per day you MUST have. It’s all about what feels good to you. It also doesn’t matter at what time of the day you eat, as long as you hit your macros. As a result you get a great deal of freedom, flexibility and an opportunity to create what’s best for you when it comes to meals and meal prep.

For easier navigation around this topic, let’s divide meals to breakfast, lunch, dinner and snacks.

#1 BREAKFAST

Whether you like to drink your breakfast or eat it on the go, good for you. You can have frozen veggies and fruits that you can just toss in a shaker and go. If you like eating premade breakfast, then burritos, protein muffins, overnight oats or quiche are all great ideas you can prep beforehand. But if you like to make your breakfast in the morning, you will need your favorite ingredients readily available.

#2 LUNCH

If you’re bringing your prepped lunch to work, make sure that the lunch you prepared is the lunch you actually LIKE eating. We tend to pack chicken, rice and broccoli and they just look sad in the lunch box. Think about how you can make your lunch appetizing. I like to look at it as proteins, carbs and fats. You can cook salmon pasta, or chicken stir-fry, turkey meat balls or turkey taco, just make sure it looks and tastes delicious.

I have another rule of thumb. If you like to have something sweet after lunch, make sure you calculate for a dessert in your daily macros. Then you can have a square of chocolate, half of protein bar, a cookie or an apple. Plan for it and set yourself up for success.   

#3 SNACKS

I like to have a snack and a boost of energy around 4pm, otherwise I’ll just be hangry until dinner. My typical choices are a protein shake or apples and nuts. Boiled eggs or yogurt with berries are also good choices. The key is to know your energy patterns and pay respect to them by choosing the right meal at the right time.  

#4 DINNER

This is typically a time when we end up face up in the pantry. Either we waited for too long to eat, or we didn’t have enough transition time between work and home. That’s why snacks before dinner will help you stay on track.

My favorite dinner is a salad with a piece of protein, and I change the salad bed each time. You may also want to move your carbs to dinner time, and that’s the best choice if you’re eating out.

I urge you to cook every three or four days. It will save you loads of time and money and set you up for success. Figure out how many meals per day you want to have and the strategy for each meal. Create an environment where you enjoy the meal prep. Cook with your friends, turn on the radio, have a half glass of wine, or listen to a podcast while you’re doing it. Once you stop looking at it as some chore, and instead look at it as your fuel for success, your perception will shift and you’ll know what you need to do.  

Have a great meal prep weekend and see you on Monday!

With love,
Zlata  

P.S. If you like this topic and you would like to read more about meal prep and get super awesome recipe ideas, you can get them in the Sexyfit Method Book at www.sexyfit.com/book

FREE RESOURCES:

Sexyfit Private Community on Facebook. Surround yourself with people who believe in you, become a part of Sexyfit Group today. Join in at www.sexyfit.com/community

I  used to think the gym was my therapy.

I would come here to unload the bullshit of my day, feel angry, "release" my frustrations with people, work off something I ate or punish my fat body into obedience to be slightly less fat.

Fitness is cheaper than therapy, right? We all heard that and I used to agree.

Gym used to be a place to further deepen and praise my way of living in emotional unintelligence. I came here when I didn't say the things I needed to say. When I would not feel the feelings I needed to feel. When I was frustrated with myself, with the unfinished business of empty emotions everywhere. Because iron would always understand. The dumbbells somehow "got me" as they were smarter than humans (I still believe it's true at times).

It's the furthest thing away from the truth.

When I hurt my shoulder I started running to channel my negative energy. Then I started training for ninja warrior and hurt my shoulder even more. After that I ran a Spartan as if it made sense. Then who the freak knows what I did. Until I started working around my injuries, I caused my built up emotions to push too hard, run too fast, do too much at once. Like I'd come to the gym and go "let's workout what doesn't hurt today ... maybe let's just walk then".

Therapy is therapy.
Emotions are emotions.
Fitness is fitness.
Body is body.

All different.

What is fitness/movement all about?

Love. Showing yourself love, respect, care for your sacred temple. Workout because you love your body. We only have ONE MF ONE BODY. That's the one you have, you might as well love it and appreciate it and listen to what it's telling you. Not what your head is saying about a crappy day but how your body wants to move. What feels good today? Fitness is different for everyone. Move in a way that feels good to you.

Gym, weights, yoga, movement is not a path to boil up your emotions and release them later. That's not how you show love to your body - that’s how you run into an oblivion, injure yourself, and when you get "happy", you stop because there is nothing to release.

Being able to exercise is a privilege.

Say what's left unsaid.
Feel what feels unfelt.
Share what needs to be shared.
Go to therapy and then workout.

To help you achieve a sustainable lifestyle shift, get my book here: www.sexyfit.com/book

With love,
Zlata

Sexyfit Private Community on Facebook. Surround yourself with people who believe in you, become a part of Sexyfit Group today. Join in at www.sexyfit.com/community

Hello sisters and welcome back to the Sexyfit Podcast!

I asked in the community what topics you would like me to cover on the podcast. The one question that stood out to me was what to do about coworkers who are brining unhealthy food to the office. Either the smell of that food triggers a craving, or we go out to eat on the lunch break with our nutrition plan in head, but get overtaken by the moment.

Here are some practical tools and tips to help you overcome that particular obstacle.

1. What is will power? Understand how your nutrition plan works with your will power.

Can these foods that are not necessarily desirable fit into your nutrition plan? If they can fit into your macros, I don’t see why you can’t eat them. Sometimes we get stuck in rigid plans and expect ourselves to be perfect. That’s how we slip and feel guilt afterwards.  

Your nutrition plan has to have some wiggle room for the foods you really enjoy.  You know I’m all about macros and balancing. At times there are some yummy things that can make it into the office. Your nutrition plan has to allow for food freedom.

1. Understand your commitment

If you are committed to creating the best results, to eating food that makes you feel good and not eating food that does not, your decisions will be easier. Commitments to yourself have nothing to do with circumstances and your perceptions of the food as good or bad.

1. Take actions to create a better environment at work

Find out why your coworkers keep bringing specific food to the office. Make a suggestion for a healthier option, it will make you a considerate person. Be the change you want to see. You are the one who gets to lead the change and create a different culture in your office.

If certain food triggers a craving, what can you do at home to satisfy that craving? How can you recreate a healthier version of that meal? This is the opportunity to act from the place of empowerment, to become creative and resourceful. There is no craving you cannot substitute with a healthier option.

In the end it really comes down to creating habits, and the habits come from your commitment. The more you act from the place of empowerment, the easier it’s going to be.

Sister, if you have any questions you would like me to address on future podcasts, head to sexyfit.com/community and post your topic there, I’ll be happy to respond. Stay tuned!

With love,
Zlata

FREE RESOURCES:

Sexyfit Private Community on Facebook. Surround yourself with people who believe in you, become a part of Sexyfit Group today. Join in at www.sexyfit.com/community

Hey sister, I want to introduce your to my friend, a fellow coach and one of the best online trainers I have ever met - John Romaniello.

He has been featured in Shape Magazine, Women's Health, The New York Times and countless other publications for his work.

John, a New York Times Best Selling Author I should mention, shared his ultimate wisdom today in regards to fat loss, making a sustainable lifestyle shift and designing lifestyle systems that work for us long term.

• Most common mistake women make on their fitness journey
• Why the same thing doesn't work for the same people and how to figure out what will work for you
• How do we drop body fat quickly yet safely…? (this is profound!)
• Drinking - YEY, NEY?
• ...and easy tips you can apply to get started on your fitness journey today

John was extraordinarily generous to share his Five Principles of Radical Fat Loss with us today (totally free). If you are ready to drop fat and get super sexy, this is for you: http://romanfitnesssystems.com/get-ripped/

With love,
Zlata

This is our signature program designed for women who are sick and tired of the dieting roller coaster, want to break free from yo yo dieting cycle, create complete food freedom and get sexy and fit for life.

In the confusing world of shortcuts, diets, DVDs and “health food” that tastes like cardboard, this is a an all inclusive solution to create a sustainable lifestyle shift.

We walk you through the exact steps to create the right mindset to achieve and sustain your goals, to create complete food freedom and stop obsessing over every bite of food. We show you how to incorporate simple fitness as a part of your life, so you can love your body and get in the best shape of your life.

Mindset, nutrition and fitness are layered with weekly accountability and 24/7 access to your coaches. Wrap this up with incredible, small community of 30 like-minded woman who are walking the same journey with you. They are always there to support you, lift you up, celebrate your wins and help you when times get tough.

If nothing has worked and you are feeling frustrated, overwhelmed and just want something that finally works – SEXYBACK is the right program for you.

Want to learn more? This program is by application only. Apply here sexyfit.com/mastermind

Homepage: romanfitnesssystems.com

Twitter: @johnromaniello
Facebook: /OfficialJohnRomaniello

Five Principles of Radical Fat Loss: http://romanfitnesssystems.com/get-ripped/

Sexyfit Private Community on Facebook. Surround yourself with people who believe in you, become a part of Sexyfit Group today. Join in at www.sexyfit.com/community