The Diet Diaries

This episode is long overdue! Today I’m talking about the transformative changes I've made to my workout routine since last August, and the insights I've gained from adjusting how I exercise as I approach my mid-forties and navigate perimenopause.
At its core, this is  about understanding how our bodies adapt and respond to different types of movements and intensities, and making informed choices that enhance our well-being. I've shifted from long, leisurely walks to a more structured approach involving strength training and varied cardio, and I've noticed significant changes not just physically, but how I feel mentally and emotionally.

What you’ll hear in today’s episode:

• The importance of evolving your exercise routine over time as your body adapts
• Why integrating strength training into regular fitness regimens to maintain muscle mass, metabolism, and overall health is something you HAVE to do
• The role of higher intensity workouts and how to approach adding them in to your routine
• Why working out needs to feel at least a little uncomfortable sometimes
• How to know if you’re working hard enough

 
I hope this epodes gets you thinking about what steps you can take to make your workouts more aligned with your health goals and how you want to feel in your body.

Follow along with my friend and trainer Gina Wright on IG. 

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I am thrilled for today’s episode which has been  in the works for almost 4 months!

I’m talking with fashion stylist Liza Lieberman. I’ve been following her on IG for several years and have learned so much from her—she has truly helped reshape the way I think about getting dressed which has had an incredible impact on my body confidence. 

Liza believes that fashion is wellness and our conversation dives into what that means and why it matters so much for our well being. 

Here is some of what we talk about in today’s episode:

• The emotional power of clothes and how what we wear can influence how we feel and perceive ourselves.
• Overcoming self-doubt and the "I can't wear that" mindset 
• How to incorporate trends into your wardrobe in a way that feels authentic to you
• How to navigate the complex world of online shopping and making fashion choices that are truly for you.

This conversation will get you thinking about what you’re wearing, why you’re wearing it and how it’s affecting the way you show up in the world.

Follow along with Liza on Instagram and on her website where you can learn more about her styling services and seasonal capsule wardrobe guides (she just released an extended size capsule for Spring!)

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We often talk about things "working" for us, especially in the realm of diets. But if we have to go back to them over and over, did they really work? 

This episode is a bit of a thought experiment on what it truly means for something to work, especially when it comes to dieting and weight loss. I ponder the concept of 'working' not as a short-term fix but as a long-term solution.

I ask some tough questions – like why we chase temporary fixes and ignore the deeper, more permanent solutions. It's about shifting our focus from the immediate gratification of quick results to the enduring satisfaction of real, lasting change. How often have we returned to a diet that "worked" before, only to find ourselves back at square one?

This conversation is really about challenging our definitions of success and pushing ourselves to think beyond the next quick fix. It's about learning, growing, and maybe even accepting a bit of discomfort now for a lot more happiness later.

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Hello friends!

Episode 172 of The Diet Diaries covers yet another topic around body confidence: what does the word “flattering” really mean? 

I’ve been giving this a lot of thought over recent months after a convo with a friend and why it's so tied to making us look thinner or hiding certain parts of our bodies. It's sparked some thoughts on how we could shift our perspective to embrace clothes that simply make us feel great - because isn't that what actually matters? 

Here are some questions I talk through today:

• What does "flattering" mean to you? Is it about feeling good, or is it tangled up in looking a certain way?
• Can we find a way to compliment ourselves and others without focusing on body size or shape?
• Why do we hold onto certain narratives about what we can or cannot wear based on our bodies?

In this episode, I share a personal take on why I believe that if something fits well, feels comfortable, and you absolutely love it, it's inherently flattering - no caveats needed. Plus, a little nudge to challenge those deeply engrained stories we tell ourselves about our bodies and fashion.

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Welcome back to episode 171 of The Diet Diaries.

Today, I'm thrilled to bring you a conversation that's a little different but incredibly close to my heart. I recently had the opportunity to chat with Helene Jafine, a partner and coach at Girls Just Wanna Box, a boxing gym in Toronto, Canada.

This episode is candid, vulnerable and emotional as both Helene and I share a lot about our personal struggles with exercise and body image.

Helene’s story resonated deeply with me, especially her insights on how boxing reshaped her relationship with her body and her approach to nutrition. It reinforced the importance of being present in our bodies, focusing on what they can do rather than how they appear.

Our conversation covers mental health, empowerment, and the often overlooked emotional benefits of physical activities like boxing.

Helene's experiences, along with the stories of the women she coaches, highlight the sport's role in fostering self-esteem and body confidence, challenging the narrow definitions of fitness and beauty that society often imposes.

This episode is more than just a talk about boxing. It's about the broader journey of self-acceptance and finding strength in places we might not traditionally look.

Learn more about Girls Just Wanna Box on their website and Instagram

I have 4 1:1 coaching spots open for new clients. If you have struggled with weight loss—losing and gaining, yo yo dieting, stress eating, binge eating—and you still aren’t happy with how you feel around food and in your body but don’t know another way to deal with it than to start another diet,  schedule a consult before March 28 to talk about working together 1:1. 

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Friends. Today is an EPISODE.

I’m talking about the reasons why women choose to modify their appearance—whether its makeup, plastic surgery, hair coloring and anything in between. 

I’m talking about the role of social media influencers on those reasons. 

I’m talking about how you can get honest with yourself about why you’re doing what you’re doing when it comes to what you look like.

I share a lot of my own personal experience, including having plastic surgery at 16. 

This conversation plays a huge role in the epidemic of disordered eating, body image issues and body confidence. 

It took guts for me to share my point of view publicly on this. But I believe that this is a conversation we MUST be having. If we want anything to change around the cultural and societal expectations of women—this is what we need to be talking about.

I would truly love to hear your thoughts--please email me or DM me on Instagram and we can talk. 

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Episode 169 of The Diet Diaries talks about something we don’t often want to talk about: gaining weight.

Can gaining weight be good? Why would we need or want to gain weight? Is there such a thing as good or bad weight gain? 

We are so brainwashed that weight gain is bad under any circumstances—and as always, that extreme, all or nothing thinking oversimplifies the complexity of being a human. 

There are MANY circumstances where gaining weight is healthy and needed. So how do you know what’s right for you? 

• How to figure out why you’ve gained weight
• The difference between ideal weight and best weight
• The role of mental health
• Situations/circumstances when gaining weight is normal 
• How your history with food and dieting fits in
• How does gaining weight impact body image issues? 

I’m taking on new 1:1 clients! Schedule a consult if you want to talk more about what’s been going on with you and how 1:1 coaching could support you to make changes around your relationship with food, body image, weight loss without dieting, behavior change and exercise. 

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Episode 168 of The Diet Diaries is part 3 in an unplanned three part series that has the power to really transform what, why and how you eat.

I highly recommend listening to episodes 166 and 167 first, but you can definitely just dive right into this one and get started on the three key skills I share thats can help you lose weight without a diet. 

Today’s episode is all about reprioritizing food. Stop making eating an afterthought or something you do while you’re getting something else done. Let’s learn how to enjoy having a meal and begin to understand the role that plays in your relationship with food and how to lose weight without a diet. 

Here’s what I’m covering in episode 168

• The three key skills you need to practice to stop mindless overeating
• How to incorporate them so you don’t get overwhelmed and give up
• How these impact fat loss

Also a an important reminder at the top of the episode: I am opening up 1:1 coaching spaces starting late March/early April. As part of that I am raising the 1:1 coaching rate for the first time, ever. But before that happens, I’d love offer podcast listeners an opportunity to grab a 1:1 spot at the current rate, which is $275/month. If you’ve been thinking about working together but haven’t made the move yet, then now is the time.

If you’re interested, click here to schedule a consult call before Friday March 8 (meaning the call needs to be on the schedule for this week or next) so we can get to know each other. No obligation with the consult—just a chance for you to share what’s been going on with you, learn more about how personalized coaching works and see if it feels like the right fit. 

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Today’s episode is a follow up from last week’s where we talked about the concept of “fattening” foods and what that actually means.

In episode 167 I’m getting into how the idea of calorie density and nutrient density connects back to fat loss. We’ll revisit the grid concept from last week and talk about how to use that as a tool to figure out what foods you need to be incorporating into your day to day routine to work on fat loss without counting calories.

You’ll hear a little bit about the good/bad mindset around food and how to shift away from that and where you actually need to focus your time, energy and attention if you want to lose fat without a diet.

In other big news—I am opening up 1:1 coaching spaces starting late March/early April. As part of that I am raising the 1:1 coaching rate for the first time, ever. But before that happens, I’d love offer podcast listeners an opportunity to grab a 1:1 spot at the current rate, which is $275/month. If you’ve been thinking about working together but haven’t made the move yet, then now is the time.

If you’re interested, click here to schedule a consult call before Friday March 8 (meaning the call needs to be on the schedule for this week or next) so we can get to know each other. No obligation with the consult—just a chance for you to share what’s been going on with you, learn more about how personalized coaching works and see if it feels like the right fit. 

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I remember growing up hearing the language “oh that food is so fattening.” 

It made it sound like eating that food would make you fat, which was, of course, the worst thing that could possibly happen (please hear the sarcasm).

What people really meant is that the food had a high calorie density. 

What does that mean? 

That’s exactly what I’m talking about in episode 166 of The Diet Diaries. 

Here’s what we’re talking about today:

—A framework to change the way you think about food
—How to feel less emotional about certain foods
—Why this impacts the guilt and shame you feel after eating “bad” foods

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Sign up for my weekly letter with personal stories and nutrition, body image and mindset tips
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Listen to more episodes of The Diet Diaries