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Meal plans promise control but deliver restriction, creating unhealthy cycles of guilt, dependency, and all-or-nothing thinking that undermine real progress and disconnect us from the joy of eating.

• Meal plans represent an understandable desire for control when feeling overwhelmed
• They offer a false promise of simplicity by removing decision-making
• One-size-fits-all approaches fail to account for individual circumstances, preferences, and real life flexibility
• Following external rules creates dependency instead of building true understanding
• When life inevitably happens, deviation from the plan triggers guilt and reinforces feelings of failure
• Meal plans appropriate only for specific situations like competitive bodybuilders or medical requirements
• Women need education, empowerment and sustainable habits instead of rigid rules
• True success comes from understanding how to fuel your body and making confident choices in any situation
• Identity-based change means becoming someone who prioritizes health consistently, not perfectly
• Building a flexible approach that includes satisfaction and enjoyment leads to sustainable results

Take control of your relationship with food through education rather than restriction. Learn to trust yourself to make empowered choices that align with both your health goals and your values.

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In this episode, we explore the top 10 traits of women who succeed in their health and fitness pursuits, helping you identify potential gaps in your approach and providing actionable strategies for improvement.

• Taking radical responsibility instead of blaming external factors like kids, time, hormones or age
• Prioritizing consistency over intensity—understanding that B+ effort consistently beats A+ effort occasionally
• Developing identity-driven habits by shifting from "trying to be healthy" to "I am a healthy person"
• Balancing self-compassion with high standards—not beating yourself up over bad days while maintaining ambitious goals
• Using data, not drama—tracking progress objectively instead of spiraling emotionally when results aren't immediate
• Practicing preparedness over perfection by pre-deciding meals, workouts, and priorities
• Investing in support systems through coaching, mentorship or community rather than struggling alone
• Managing energy holistically through sleep, stress, food and thought patterns—not just focusing on workouts
• Embracing discomfort as a necessary part of growth rather than a signal to stop
• Setting vision-backed goals with clear understanding of why you want change and what success looks like to you

Join us for our upcoming free live webinar on May 28th where you'll receive valuable insights to implement immediately into your life. Look for more details coming soon!

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Have you ever felt that traditional meditation just doesn't work for you? You're not alone. After years of downloading apps and attempting to sit still, I discovered something that transformed my approach to mindfulness—walking meditation.

Walking meditation combines physical movement with mindfulness practice, creating a powerful alternative for those who struggle with sitting still. The multisensory experience of walking—feeling the air, hearing surrounding sounds, seeing changing scenery—creates a natural container for focused attention that many find more accessible than traditional meditation. 

This episode shares my personal journey from avoiding solitary walks to embracing them as essential daily practice. I explore how walking meditation helped me overcome resistance to regular movement and transformed my mental wellbeing. The science supports this approach too—engaging multiple senses enhances learning and cognitive processing, making walking meditation particularly effective for those who learn best while moving.

Beyond the mindfulness benefits, regular walking contributes significantly to physical health and longevity. I share the inspiring example of my father-in-law who stayed remarkably active into his late 70s through regular walking, creating lasting family memories in the process. Walking meditation serves as both preventative healthcare and immediate stress relief—perfect for tough days, moments of low self-belief, or simply transitioning between work and home life.

The episode concludes with a complete guided walking meditation you can use immediately. This gentle practice helps you expand awareness beyond screens, reconnect with your body, and cultivate self-compassion through movement. Whether you're a meditation skeptic or simply looking for a fresh approach to mindfulness, walking meditation might be the missing piece in your wellness routine. Ready to step into greater wellbeing? Lace up your shoes and join me.

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Diane shares her inspiring journey from struggling with menopause, work stress, and poor body image to achieving remarkable physical and mental transformation with Feed my Health coaching.

• Joined Feed my Health in January 2024 after initially hesitating due to fear of failure
• Previously tried extreme measures like 600-calorie diets but never achieved sustainable results
• Now eats more food than ever before while continuing to lose weight
• Transformed her relationship with exercise from making daily excuses to walking 16,000+ steps daily
• Experiences significantly less pain through consistent movement
• Dropped from size 14-16 to size 10, weighing less than ever before as an adult
• Mental transformation as significant as physical – regained confidence and sense of self
• Improved sleep, energy levels, and intimate relationships
• Learned to fuel her body properly with balanced nutrition
• Believes "you have no idea what's possible" until you commit to the process
• Approach focuses on consistency and sustainable habits rather than quick fixes
• Now views her body with appreciation rather than criticism

If you're struggling with your health journey or feel like you've hit a wall, book a call to discuss how Feed my Health can help you achieve similar results: rosalindfeedmyhealth on Instagram.

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Hormonal weight gain affects women of all ages, but especially those in perimenopause and beyond who find their old weight loss strategies no longer work despite their best efforts. This frustrating reality is not about lack of willpower but about hormonal changes requiring a completely different approach to health and weight management.

• Three key hormones affect weight gain: estrogen (regulates metabolism and fat distribution), progesterone (balances estrogen, supports sleep), and cortisol (stress hormone)
• As estrogen declines, metabolism slows and fat redistributes to the midsection
• Progesterone drops faster than estrogen, creating "estrogen dominance" that disrupts sleep and increases anxiety
• High cortisol from any type of stress (emotional, physical, nutritional) signals your body to store fat
• Old weight loss methods like severe calorie restriction and excessive exercise actually increase stress hormones
• Women's bodies are biologically programmed to preserve fat during stress, unlike men's bodies
• Building muscle is crucial for metabolism, insulin regulation, and burning calories at rest
• The 90-10 rule: eat nourishing foods 90% of the time, enjoy treat foods 10% of the time without guilt
• Consistent, adequate protein intake supports muscle maintenance and satiety
• Mindful movement like walking and Pilates supports fat loss without increasing stress hormones

Please share this episode with someone who needs to hear this message because understanding the role of hormones could be the gift that helps them stop blaming themselves and start finding solutions that actually work.

If you'd like me and my team to help you improve your daily habits, to lose pounds every week, and keep them off forever...

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Restriction isn't about punishment—it's about reclaiming your power and honoring the future version of yourself through empowered choices that align with your true standards.

• Shifting from "I can't have this" to "I'm choosing what feels best for me" transforms your relationship with health
• The identity shift from someone who "can't stick to anything" to someone who "keeps promises to herself" happens through consistent small choices
• Every time you say yes when you meant no, you reinforce an identity of someone who always caves
• Having standards differs from following rigid rules—standards come from your values while rules feel externally imposed
• Four practical strategies: pause before deciding, reframe restriction as choice, establish personal standards, and celebrate when you honor your boundaries
• Standing firmly in your choices often earns more respect than conforming to others' expectations
• Your standards may have gotten fuzzy amid life's responsibilities, but you can reclaim them without guilt

Don't be afraid to stand up for what you believe in and say it out loud. It's more powerful than keeping it to yourself.

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Mindset is the foundation of everything we do, and it's more than just "being in the right headspace" - it's about your identity and the stories you tell yourself that either propel you forward or keep you stuck.

• The key to transformation isn't finding the perfect diet or exercise plan
• Waiting to "be in the right mindset" before taking action is backward thinking
• You must become the person who achieves goals, not wait to feel ready
• We rarely question our negative thoughts, accepting them as truth
• Three powerful questions to challenge limiting beliefs:
 1. Is it actually true?
 2. Can I absolutely know it's true?
 3. How do I react when I believe this thought?
• Changing your self-talk from "I always fail" to "I'm learning and growing" changes everything
• Intelligent, capable women often feel defeated when it comes to their own health
• The only thing standing in your way is the belief that you can't change
• Sharing resources like this episode helps others feel less alone

Share this episode with someone who needs to hear it - if you want to go slow, go alone; if you want to go fast, go together.

If you'd like me and my team to help you improve your daily habits, to lose pounds every week, and keep them off forever...

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Rosalind Tapper tackles listener questions on weight loss, motivation, and lifestyle changes, offering straight-talking advice for sustainable results rather than quick fixes.

• Stop overcomplicating weight loss and abandon the belief that drastic measures are necessary
• Motivation is just an emotion that fluctuates – build momentum through consistent action instead of waiting to "feel like it"
• Your environment significantly impacts your success – surround yourself with supportive elements
• Body confidence comes from how you treat yourself daily, not from reaching a specific weight goal
• Setting clear boundaries and prioritizing what truly matters helps balance work, family, and self-care
• Going to bed and waking up at the same time every day can be life-changing for health and productivity
• Examine why you feel guilty about putting yourself first – understand what you're gaining from this pattern

Follow me on Instagram @rosalindfeedmyhealth with any questions, and tune in next Monday for an episode on practical mindset and identity shifts that can transform your life immediately.

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Understanding the difference between closed and open mindsets can transform how we approach challenges and pursue our goals. A closed mindset holds us back through resistance to change and fear of failure, while an open mindset embraces growth and sees setbacks as valuable feedback.

• Closed mindset traits include blaming others, avoiding challenges, and seeing abilities as fixed
• Open mindset traits include embracing growth, viewing challenges as opportunities, and believing abilities can be developed
• Our mindset directly affects our weight loss journey, business growth, and personal development
• Failure should be reframed as feedback - a stepping stone rather than a reflection of self-worth
• Three essential relationship types everyone needs: mentors ahead of you, peers beside you, mentees behind you
• Building genuine connections requires intentional effort and willingness to invest in others
• Surrounding yourself with people who challenge and inspire you is crucial for personal growth
• Celebrating progress along the journey is just as important as celebrating final results

Join me next week for a Q&A episode! Send in your questions about anything - fitness, health, or any other area of life you'd like advice on, and I'll answer them on the podcast.

If you'd like me and my team to help you improve your daily habits, to lose pounds every week, and keep them off forever...

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The 10 Commandments of Transformation provide a framework for understanding where you are in your health journey and what needs to change to create lasting results. Each commandment addresses a critical aspect of transformation, from understanding your current level to visualizing your final destination.

• Understanding your current level - identifying whether you're at level 1 (information gathering), level 2 (inconsistent action), or level 3 (striving for excellence)
• Developing a pro athlete mentality - recognizing that results come from consistent private work, not just what's visible to others
• Examining your relationship with food and the scale - addressing how childhood influences shape current behaviors
• Focusing on process rather than outcomes - finding ways to enjoy the journey instead of fixating only on results
• Being open to feedback without emotional reactivity - developing the ability to hear and consider different perspectives
• Practicing presence in all activities - giving full attention to one thing at a time rather than constant multitasking
• Recognizing that non-actions shape your identity - asking how someone who's achieved your goal would show up daily
• Approaching life as a game you're designing - creating joy and excitement in daily choices
• Seeking coaching and mentorship - understanding you don't need to do everything alone
• Visualizing your "final movie scene" - clearly seeing the outcome you're working toward

Book a call with me through the link in the show notes to discuss your vision and create a game plan for achieving your health transformation.

If you'd like me and my team to help you improve your daily habits, to lose pounds every week, and keep them off forever...

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