The Diet Diaries

Today is episode 115 of The Diet Diaries and I’m talking all about how we like to blame one single food for the reason we gain weight or can’t lose weight when the truth is never about any one food.

It’s about the dosage. 

I’m sharing how I gained weight on Whole 30 and why that happened—because when it comes to losing and gaining fat, calories are calories. Whether you get them from avocados or cake. 

Then I’m diving into why all calories aren’t created equal when it comes to nutrition, satisfaction and enjoyment and how we start to move away from the all or nothing thinking that keeps us trapped in the diet cycle. 

Here’s some of the specifics I’m discussing today:

• Why no single food, not even carbs or sugar, are what make you gain OR lose weight
• What calorie density means, what it looks like and why it matters
• What nutrient density means, what it looks like and why it matters
• Why certain foods are easier to over eat and how we manage that

We’ll be learning all of the skills to move away from the all or nothing approach to food in Eat with Ease, my 6 week nutrition and body image group coaching program. The waitlist is open now which gets you 20% off the regular rate when registration opens Feb 22. 

Here's the episode I did all about calories.

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In episode 114 of The Diet Diaries I’m talking all about the Spring Weekend Retreat.

And I’m not only talking about how we’ll be spending our time and what you can expect out of it, but why its SO hard to commit to something like this.

Why we often feel selfish and guilty for prioritizing ourselves. 

The truth is that being selfish is a good thing. Selflessness has become glorified to the point where feeling overwhelmed and burnt out is our new normal state of existence. 

Here’s what I’m diving into today:

• How the Spring Weekend Retreat will help you get clear, grounded and specific about the skills you need to work on to start feeling at ease around food and in your body

• Why its so hard to prioritize yourself and exactly how to do it

• Why time away from the chaos of life is one of the most valuable choices you can make for yourself

• The location, the house, the food and the plan for the weekend

The Spring Weekend Retreat is May 19-21 at a gorgeous house in Hunter NY, 2 hours north of New York City in the Catskill Mountains. The all inclusive rate for the weekend is $675. Click here to get all the details and sign up to join us.

Eat with Ease, my 6 week nutrition and body image group coaching program, is coming March 8. Add your name to the waitlist here to get 20% off the regular rate and first access to sign up when registration opens later this month!

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In episode 113 of The Diet Diaries I’m sharing a personal story about my son Ben and how it directly relates to the work we’re doing here, together, to move away from dieting and find ease around food and our bodies. 

In today’s episode you’ll hear:

• The struggle Ben has been having on his basketball team this year and how he started to overcome it
• Why its so hard to figure out how to change eating habits
• The significance of focusing on effort instead of outcome
• Why breaking up with dieting can feel so scary and what to do about it
• How to measure progress in terms of effort
• The framework that will help guide you when you feel afraid to make a change
• Why we continue to do things that we know aren’t good for us

I have 1:1 coaching spots available and if you’re struggling with feeling uncomfortable in your own body and are realizing that another diet isn’t going to change it, I’m your girl. Click here to set up a time to chat to see if coaching could be a good fit for you. 

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Today is the third episode in the unofficial body image series and in episode 112 I’m talking about how we use aesthetic changes to feel good about ourselves. 

Whether its getting dressed, doing your hair, wearing make up, dieting to change what your body looks like, getting injections, having plastic surgery….all of these external changes live on a spectrum and I want to help give you a framework for how to use them in a way that will actually get you the result you’re after. 

Here’s what I’m talking about today:

• Why not all external changes are the same (I.e. putting on make up is not the same as dieting to lose weight)
• How to figure out which changes are the right ones for you and will get you the outcome you want
• How my own experience with plastic surgery affected my body image
• Why you can’t rely on how and what you look like to provide your self worth

I have 1:1 coaching spots available and if you’re struggling with feeling uncomfortable in your own body and are realizing that another diet isn’t going to change it, I’m your girl. Click here to set up a time to chat to see if coaching could be a good fit for you. 

Episodes referenced:

107 The one question that can change your body image

109 How to actually feel happy in your body

90 Living by your values to find your happiest, best body for life

74 What I learned from my nose job at 16

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Today’s special guest episode is with my friend and colleague, Dr. Sarah Doan. Sarah is a physical therapist turned strength coach and takes a really thoughtful, intentional approach to how she uses strength training and nutrition principals to help people find confidence in their bodies. 

Here’s what we cover in today’s episode:

• Why we need to stop addressing people’s physical and mental challenges in isolation and view ourselves as an integrated ecosystem
• How to improve body image and why a diet never changes it
• Why lifting heavy is one of the most powerful tools to change your body image
• How mindful exercise helps you connect to your body in a way unrelated to what you look like
• Why you can’t only rely on how you look to feel good about yourself
• Sarah’s experience with dieting and weight loss and why being smaller still didn’t make her happier
• Why gaining weight can be a good thing
• When you’re in the right place to lose fat and how to do it without dieting
• The surprising negative impact of anti-diet culture

Subscribe to The Diet Diaries wherever you get your podcasts so you get new episodes every Monday.

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Real talk, I don’t set New Year’s goals or resolutions. But I know MANY folks do and if you do, I want it to work for you!

So today I’m sharing how I approach goal setting…and the cool part is it really doesn’t have anything to do with the new year. You can use these strategies anytime you want to work on changing something about your life. 

Here’s what I’m talking about in episode 110: 

• Science of fresh starts is a real thing so if it feels meaningful to you, lean into it
• Instead of setting a resolution or a goal, set a behavior or an action
• Why focusing on actions instead of outcomes (goals) is the only way to success 
• How to enjoy the process of starting a new behavior including change of eating habits
• Exactly how to take a goal and turn it into specific daily actions 

I have 1:1 coaching spots open and would love to support you through the process of making changes around food, eating and body image that will last for life. Click here to schedule a complimentary call where we can get to know each other and talk about what working together could look like. 

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Today’s episode is inspired by the Jonah Hill's documentary Stutz which I watched on Netflix over the holiday. 

I’m talking about why what we see on the outside never captures a person’s lived experience on the inside. So when we look at before and after photos or see someone famous lose a bunch of weight and automatically assume they are happy and their life is better, there is SO much we’re missing. 

Happiness doesn’t come from achieving an external goal around money or a clothing size or a job or a house. 

It comes from the actions you’ve taken that are in line with your values and how you want to show up in the world. 

And as we come into 2023 and you’re thinking about what you want for yourself this year, this conversation is essential. 

In this episode you’ll hear:

• Why external changes don’t guarantee happiness
• How to improve body image without losing weight 
• Why seeing celebrities lose weight feels so triggering 
• How to stay connected to YOUR work when it seems like a quick fix would be the easy answer 

I’m looking to begin working with 4-5 new 1:1 clients this month. If you’re ready to make a permanent change so you can stop feeling obsessed with food, start feeling at ease in your body and lose fat, I’d love to help. Click here to schedule a compliment call so we can talk about what working together could look like. 

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Today’s shortie episode is all about how to get through this holiday week which often feels like a black hole where we don’t know what day or time it is and lack all sense of structure or routine.

You may have a tendency to go into that all or nothing place and say screw it, I’ll get my act together next week, but in today’s episode I talk about why that may ultimately make things harder for you in the long run. 

Here’s what we’re talking about in Episode 108 of The Movement Diaries. 

• A simple yet powerful analogy that will get you re thinking the “eff it” mindset around food this week
• How to maintain structure will still feeling like you’re getting a break over the holidays
• The question that can help you stop emotionally reacting and start thoughtfully responding

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Back today with another episode focused on how to improve body image with a very specific question you can use to check in when you find yourself trash talking your body in the mirror. 

Because for some reason its become totally ok to be mean to ourselves and believe that that’s what will motivate us to change. Except….it doesn’t. 

So in today’s episode I’m sharing a simple tool you can use to pause and check in to immediately interrupt the negative thoughts and begin to slowly improve your body image over time. 

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On today’s episode of The Movement Diaries I’m talking with mom, physiotherapist and recovering disordered eater Rhonda Chamberlain.

I’m so grateful to have Rhonda as a guest because she shares the years she spent binge eating, restricting and punishing her body with exercise and how she finally came to terms with it.

Here’s what we cover:

-Rhonda’s background as a high level gymnast and the lasting effect that had on her body image and eating

-Her rock bottom moment that changed everything

-How pregnancy impacted her relationship with food

-How binge eating became her way of dealing with life

-The specific skills she uses to stay connected to her body and away from the external pressures of diet culture

Subscribe to The Movement Diaries wherever you get your podcasts to get new episodes downloaded every Monday.

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Listen to more episodes of The Diet Diaries