The Get Your Goal Podcast

You have questions about weight loss over 50, and I have the answers! In this episode of the Get Your GOAL podcast, we’re digging in on calculating your calories, intuitive eating, getting off track, and more.

Losing weight during and after menopause is different, and if you’re like the thousands of women I’ve helped to lose weight, you have questions about what’s changed and what works now. So, let’s dive in!

Lucy: What’s the timeline for seeing results? My body is in early menopause and really not responding to my efforts in the same way as it has in the past.

Lisa: What should you do when you stall? How do you figure out why you’re stalling?

Jeni: I'm curious what you think and know about intuitive eating.

Cathy: How do people successfully count calories (mine is 1670 daily from your 5-0 method) without spending money or taking lots of time?

Erika: How to negotiate calories when having friends over once a week or fortnight. We’re non drinkers. My calories go way over and I get out of routine real quick! Is it portion control and learning to say no that needs addressing?

Meredith: I would really like to understand how to eat at a slight caloric deficit. How do I figure out all the numbers? How do I control portion sizes more effectively?

Many thanks to the lovely Bs who responded to my recent survey with these great questions – I hope the answers are helpful to YOU.

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

Today, we're diving into a topic that I see popping up all over the place—getting off track in your weight loss journey. It's a common experience that so many of us go through, and in this episode of the Get Your GOAL podcast, I've got the answers for why you get off track and what you can do about it!

Let's talk about something so many of us experience on our weight loss journeys—getting off track. Whether you're just starting out or you've been at it for a while, it happens to the best of us. But here's the good news: it's completely solvable!

The root of getting off track lies in your subconscious thoughts that create feelings you'd rather avoid.

Here's the key: observe what's going on without judgment. Be kind to yourself and remember that it's all part of being human. Remove the label of "off track" and embrace the opportunity for growth.

When you’re ready for a more advanced mindset strategy, here it is: after you’ve found the subconscious thought that creates the uncomfortable feeling, you simply FEEL the feeling, without doing anything else about it.

As you practice observation without judgment and embrace the uncomfortable feelings, you'll find yourself more willing and capable of staying on track. Truly, there's no such thing as "off track." Every experience is an opportunity to learn and grow, and you have the power to navigate through this and keep moving forward!

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

When you start journaling for weight loss with the Two-Step Tool, it’s kind of shocking how many unhelpful thoughts you have, isn’t it? My friend, you’re not alone and your mindset isn’t bad. On this episode of the Get Your GOAL podcast, I’m sharing some inspiration to help you keep going when negativity threatens to bring you down.

The first time (or the first couple of times) you sit down to journal, you really don’t expect to hear anything too bad. But then you start writing and all of a sudden, it seems like everything in your head is negative!

Finding negativity and unhelpful thoughts while you journal is completely normal, and doesn’t mean anything about you. Your thoughts are simply a product of your experiences and social conditioning – they’re electrical impulses in your brain, not indications of your worth or your character.

But the discovery of these unhelpful thoughts can really throw you for a loop, and you might start to wonder…is your mindset BAD? Definitely not, and finding your unhelpful thoughts presents an opportunity for growth and transformation. By acknowledging and accepting them, you create space to replace them with more supportive and empowering ones. Remember, you don't have to force yourself to think positive thoughts! Your mindset will naturally move toward a healthy balance simply by uncovering and observing what you’re already thinking. And this episode of the Get Your GOAL podcast will help you make sense of the good and the bad of your weight loss mindset journey.

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

It happens to all of us: you go out with friends or family and fully intend to stay within your calorie target and stay on track for weight loss, but you find yourself overindulging. It seems like this behavior is beyond your control, but in this episode of the Get Your GOAL podcast, I’m sharing the real reason you overindulge and offer a solution for what you can do instead.

My friend, food is not just fuel – we’ve all been socialized to associate it with feelings of love, comfort, and pleasure. Overindulgence occurs in social situations or special occasions, and is driven by a desire to feel loved and connected.

But here's the thing: no amount of food or drink can truly fill the void. The only person who can fill it is you. By investing in yourself and cultivating feelings of love, joy, and celebration from within, you can break the cycle of overindulgence.

So, instead of viewing indulgence as a negative or self-sabotaging act, think of it as an investment in your relationships, pleasure, and self-worth. You deserve pleasure, joy, and connection. By investing in yourself, you'll find a healthier balance and a more sustainable approach to indulgence.

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

Weight loss has gotten so much harder in your 50s (and beyond), hasn’t it? You’ve started thinking that maybe you’re just too old to lose weight. But in this episode of the Get Your GOAL podcast, we’re kicking that thought to the curb and exploring both the science and the mindset of losing weight at any age.

You, my friend, are NOT too old to lose weight. Regardless of your age, your gender, or your life circumstances, weight loss is driven by two essential factors: believing that you can, and eating in a slight caloric deficit.

For the belief piece, I like to rely on science and “stack” my belief in myself on top. Meaning, you can believe that you personally are capable of losing weight because you are a biological specimen that always responds to certain principles.

So, why does it feel so much harder to lose weight than it used to?

Because when you were younger, you could get away with drastic calorie restriction, but now you need to be more strategic and efficient in your behaviors. Eating in a *slight* caloric deficit is key, instead of the extreme measures you’re used to.

No matter your age, it's time to rewrite the narrative and approach weight loss with confidence, knowing that science (and the Get Your GOAL podcast!) is on your side.

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

Every weight loss journey is unique, but you will also inevitably come across three universal “pit stops” along your way. On this episode of the Get Your GOAL podcast, we’re chatting about the three stages of weight loss, so you can navigate the road with ease.

When you set out to achieve a weight loss goal, it can feel like you’re traveling alone and you might even wonder if you’re the only one who feels confused or overwhelmed or stuck.

But you’re definitely not alone.

Over the years of working with thousands of women losing weight, I’ve identified three distinct stages of the weight loss journey that everybody goes through: the first five pounds, which are swirling with indecision; the “messy middle,” which challenges your patience and fortitude; and the last five pounds, where so many women are tempted to quit right before they reach the finish line.

When you know what to expect along the way, this weight loss journey won’t feel so treacherous – embrace your journey, celebrate your milestones, and bask in the certainty of your inevitable success. Join me for this week’s episode, and let’s go!

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

You’re good all day (or all week), but when seven o’clock rolls around, you can’t stop munching. How can you be consistent on nights and weekends, so you can lose all the weight you want? Like THIS.

On this week’s episode of the Get Your GOAL podcast we're tackling a common struggle – staying consistent with your calories on nights and weekends.

The answer? Lose the weight in a way that’s ultimately sustainable for maintenance.

This means no more restriction, no more “diet mentality,” no more beating yourself up or making excuses. This means loving yourself while you’re losing weight (not just when you get to your goal).

WHAT YOU'LL LEARN: 
- Why “thinking positively” isn’t the answer (it never is)
- How to find the right balance for YOU
- How journaling gets to the root of the issue
- What self awareness *really* looks (and sounds) like

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

Today's topic, "Why bother?" is a seemingly rhetorical question you’ve likely asked yourself on your weight loss journey. But in this episode of the Get Your GOAL podcast, we’re answering it and using the information to move forward!

You’ve faced moments of doubt and frustration on your weight loss journey. But you have the power to overcome them using the Two-Step Tool, and the simple process I’m outlining for you here:

• Restate the question in a negative declarative form. 
• Listen to the reasons that arise in your mind. 
• Recognize them as thoughts, not truths.
• Assess the helpfulness of these thoughts by paying attention to how they make you feel. 
• Label the unhelpful thoughts.
• Restate the question in a positive declarative form and listen for the answers in your head.
• Again, assess the helpfulness of these thoughts by how they feel.

By recognizing and choosing supportive thoughts, you can overcome the "why bother?" mindset and get your weight loss goal.

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

When you’re plagued with indecision because you fear making a mistake, there’s one clear path forward: make mistakes anyway. This MVP episode of the Get Your GOAL podcast will show you how and why making mistakes is the fastest and best way to get your goal.

It can feel pretty overwhelming, for those of you who are new to the podcast, to try and sort through two hundred and ninety-one older episodes. So, occasionally, I’ll be sharing some of the most valuable older episodes, with an introduction like this one, which sets you up for why the message is still relevant and helpful today.

This episode, about making mistakes, has two key takeaways:
-First, that perfectionism slows you down
-And second, that being willing to make mistakes will take you everywhere you want to go

And the best evidence for this argument can be had just by listening to this three-and-a-half year old podcast! You can hear how far I’ve come, and how much clearer my message is, and how much I’ve changed and grown as a podcaster, all because I was willing to make mistakes and not wait until I could put out some perfectly polished podcast. Because if that was the case, we’d all still be waiting!

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

Whether you think you already know how to lose weight, or think you don’t, I have a powerful mindset shift to share in this episode of the Get Your GOAL podcast that will teach you everything you need to know about losing weight!

On the one hand, if you’re telling yourself that you already know how to lose weight, it sounds like a good thing, right? Like, you know about how menopause has changed weight loss, and you understand the science of how eating in a slight caloric deficit over time is the way your body releases weight, and you know the five tasks to do every day. This is all really good stuff!

But, also… here you are, getting the five tasks done, but not actually losing any weight.

And on the other hand, if you’re telling yourself that you don’t know how to lose weight, you’re probably feeling a lot of confusion or overwhelm or doubt. And you might be asking a lot of questions without really implementing any of the answers, because you sort of think that that must not be it.

So… you’re not really losing weight, either.

In both cases, there’s a simple shift you can make RIGHT NOW that will accelerate your results and get you where you want to go.

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.