Everything you need to know about diet and nutrition to successfully and HEALTHILY lose weight ;)

That's a wrap folks! We've arrived! We're in our 12th and last week of our winter round! How exciting that you've made it this far and have followed through on your commitment to yourself! Woo! But now what? We have a whole month to go before we start our next round. Here's the thing. These short seasons of interim between rounds can be CRUCIAL in the make OR break of all the progress that you just made! Be on guard - there is a vortex effect that can suck you in to old habits and old ways and have you keep kicking the can down the road until "the next round starts". DON'T DO IT! This episode is all about how you can set yourself up for this next month of April, as we wait to start our next spring/summer round. But more importantly it's a great practical guide of habits you can start to ensure success in continuing to work toward your goals despite not having official programming and quite the same amount of accountability as usual ;) We got this guys!

Join me as I answer common questions that group members have, specifically toward exercise and fitness.

Questions:
1. Does walking in place, on a treadmill and/or walking outside offer the same health benefits? 2. Does the time of day at which you exercise matter?
3. When doing strength and cardio is it better to do cardio first? After? During?
4. What are your favourite stretches?
5. What do you do if you have a sore back (or knees or whatever) do you push through? Rest it? Do specific exercises for the sore muscle?
6. Is it too late in life to start a specific exercise? Can your body be too old to start something new?
7. What’s the very best exercise for weight loss? I’ve heard lots of people saying contradictory advice specifically with running vs walking
8. What’s some fun ways to get your kids interested in exercise and fitness from home?
9. How do you know when to increase your weights safely?
10. Why are rest days so important?

Spring is in the air - and you know what that means!? Running! The sun is shinning and it makes it all the more tempting to get outside and get some exercise in as we breathe in the fresh air. So many people have a desire to run and get out there but can get overwhelmed with where to start. Join me as I chat with my two good friends, Holly and Harley, who are long time runners. We talk about common mistakes that are made as people start running, where to start as far as "a running plan" goes and discuss a bunch of stuff like: running gear, cadence, trail running and a whole lot more!

If you've been debating about running or maybe just testing out the waters by running little bouts here and there - this episode is for you!

For this episode, I chat with one of my first ever clients Shelley Hoffman. Shelley has made incredible progress over the years on so many different levels. She lost almost 60 lbs, she was stronger than ever before, she was embracing consistency and moderation and feeling quite happy and confident as a result - but then... Life happened. Hard things happened. And slowly but surely she noticed herself sabotaging the very things she had worked so hard for! It is a psychological war, one that can be so tiresome but we do not fail so long as we do not quit! Join us as we chat about just how real the struggle is.

I am so grateful to you my friend for sharing your story at such a vulnerable time. I hope your story will resonate with others and help them as they fight the good fight! I believe in you Shelley! This round was my comeback round, perhaps the next one can be yours ;)

In this episode I talk about consistency and why it is the driving force to seeing any kind of progress in your health journey. All too often we can get frustrated with our lack of results and not take responsibility for our lack of consistency with our nutrition and fitness plan. But why is consistency so hard? It's because it can often feel like there's always something! It's not as difficult to be consistent when we are at home in our normal routine fully in control of all the variables. But as you know, life can be busy and it can often feel like there's always either a birthday party to attend, a weekend away visiting family, then it's your turn to host a fun weekend event, not to mention if your kids travel because of sports, etc. In order to see long lasting progress we need to find ways to navigate through these trickier times where we are less in control of the variables - and in this episode I try and share all of my tips and tricks that I use to do just that!

Join me for my second interview as I chat with my husband about his perspective on weight loss and what it was like to be the support person to someone struggling to lose weight and attain their goals.

Mark was such a key player in my weight loss success so I thought it would be interesting to hear things from his point of view.

I count myself very blessed to have had this man by my side during some of the more darker times I have had to live through.

Don't underestimate the importance of support throughout this journey! It is KEY to success!

Consider this Part 2 of a 4 Part series. Please be sure to have listened to the previous episode (7) "The "A" Word" before listening to this one. It is foundational in understanding what we are talking about today. So in part 1 we tackled the WHAT IS FOOD ADDICTION and how do you know if you struggle with it or not. In this episode we scratch the surface of the ACTION PLAN that needs to come if you are looking to overcome this addiction. If you are wondering where to start RIGHT HERE is a good place ;) Below are the questions I want you to start with. I'm just listing them here so that you don't have to go back and listen to the whole thing again to find them.

1. What are the top 3 stressors in your life that trigger you toward food to cope?
2. Has there been any trauma or crisis in your life that you have not worked through. That you’ve overlooked or neglected because it might be too painful to open that door again?
3. Are there certain people in your life that are toxic? People that bring you down far more in life than support and uplift you?

Start here and dig deep ;) It's a wild ride but totally worth it!

Addiction. When we hear this word many things might come to mind but what likely does not is a picture of someone addicted to food. Join me, in this episode, as I discuss the WHY NOT. Why DON'T people prioritize their health and fitness when the evidence is clear on just how beneficial it is for their lives? There are many factors at play but I believe that many of us struggle with addiction and are just simply not aware of it. For some of us, it is not enough to just learn proper nutrition and exercise and develop an action plan. For some of us, this root of addiction might be exactly what keeps derailing us in our health journey. Although this episode will not apply to everyone, personally, I believe if you do not struggle with it yourself there is someone that you know that struggles with it. So I hope this episode can be helpful to both the person that may resonate with the struggle but also to anyone wanting to be a support to someone in their lives that does struggle with it! It's time to get real with ourselves folks ;) Here we go.

Join me as I answer questions from my current members, after completing our first month together in my program. These are always fun to listen to because chances are if someone else is wondering, you may have wondered the same thing ;)

Questions include:
-What is your definition of progress/success?
-What vitamins do you think are important to take?
-How do you manage eating out? Enjoy or splurge?
-I find my plate can look different from the rest of my family. Is this normal? How do I make this a lifestyle for everyone?
-How do you manage going away food wise?
-Does it matter WHEN you eat? Specifically when you start eating and stop eating?
-How many servings of vegetables should I be aiming for every day?
-What about macros? Don't those matter as we track our food?
-When should you adjust your calories as you're losing weight? After losing 10 lbs? 20 lbs?
-Should some of the calories burned through exercise be replenished at a certain level?
-Is my daily calorie goal too low?