The Healthy, Real Food®️ Podcast with Erin Hart, BSN, RN

The Benefits of Intermittent Maintenance Breaks in Weight Loss

Join me in episode 183 as we delve into the powerful strategy of intermittent maintenance breaks during the weight loss phase. Discover how this science-backed approach can help avoid burnout, protect your metabolism, and prepare you for long-term success. We'll explore how taking short, planned breaks from caloric deficits can offer both mental and physical benefits, fostering a sustainable and consistent weight loss journey. Learn how to implement these breaks effectively without derailing your progress and why consistency triumphs over intensity. Ready to optimize your weight loss journey? Tune in now!

00:00 Introduction to Weight Loss Struggles

00:20 The Concept of Intermittent Maintenance Breaks

00:32 Mindset and Strategy for Weight Loss

01:02 Episode Introduction and Disclaimer

02:45 Understanding Consistency and Burnout

04:13 The Science Behind Maintenance Breaks

06:17 Metabolic Adaptation Explained

11:50 Benefits of Maintenance Breaks

13:48 Psychological and Long-term Benefits

16:02 Research and Studies on Maintenance Breaks

18:02 Practical Tips for Implementing Breaks

18:58 Addressing Concerns and Misconceptions

20:27 When to Take Maintenance Breaks

22:09 Potential Downsides and Final Thoughts

25:50 Conclusion and Encouragement

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Mastering Your Relationship with the Scale: Tips for Sustainable Weight Loss

In this episode, we explore the emotional relationship many have with the scale and discuss how to shift focus from the number to the process. Success in a sugar and flour-free lifestyle is about cultivating consistent habits rather than chasing scale outcomes. Learn tips to maintain a healthy mindset towards the scale, understand the importance of focusing on monthly weight trends over daily fluctuations, and hear insights from Bill Walsh's process-driven philosophy and James Clear's 'Atomic Habits.' Discover how to celebrate non-scale victories and embrace a sustainable approach to weight loss. For personalized weight loss strategies, visit healthyrealfood.com.

00:00 Introduction: Struggling with the Scale

00:17 Shifting Focus: Process Over Outcomes

02:21 Mastering Your Mindset Around the Scale

03:13 Tips for a Healthy Relationship with the Scale

10:25 Empowering Thoughts and Non-Scale Victories

16:30 Conclusion: Embrace the Long Game

18:25 Final Thoughts and Call to Action

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Achieve Your Goal Body in 2025: The Atomic Habits Book Club

Join us in this episode of the Healthy Real Food Podcast as we dive into the power of daily habits and how they shape our lives, inspired by James Clear's 'Atomic Habits.' Learn how to build habits that align with your goals and achieve lasting weight loss success with a sugar and flour-free lifestyle. We explore the game-changing principles from Atomic Habits, including the importance of identity, starting small, and creating supportive systems. If you're a woman over 40 looking to lose weight for the last time, this episode is perfect for you. Discover actionable steps to become the healthy, empowered version of yourself and sustain your transformation journey into 2025. Don't forget to subscribe for more inspiration and tips on living your best sugar and flour-free life.

00:00 Introduction: Achieve Your Dream Life

00:08 The Power of Habits

02:04 Atomic Habits Book Club

02:16 Personal Transformation Journey

03:00 Key Principles from Atomic Habits

04:08 Identity and Behavioral Change

05:51 Starting Small for Big Results

07:18 Breaking Bad Habits

08:14 Building New Habits

09:12 Creating Supportive Systems

10:10 Conclusion and Next Steps

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

The Success Path to Sustainable Weight Loss Course: An Exclusive Sneak Peek

In this episode of the Healthy Real Food Podcast, Erin Hart offers a detailed preview of her new online course designed specifically for women over 40 who are seeking sustainable weight loss. She explains the key concepts of her 'Success Path' framework, which includes mindset mastery, developing a winning strategy, consistent execution, and mastering maintenance. Drawing from her personal experience of losing over 100 pounds, Erin shares valuable tools and resources like workbooks, meal plans, and the importance of a sugar and flour-free lifestyle. The episode also introduces exclusive content, such as a 4-week yoga course and the 'Love Yourself First' telesummit replays, aimed at enhancing overall well-being. Join Erin as she provides actionable steps to achieve long-term weight loss and a healthier lifestyle.

00:00 Introduction to Sustainable Weight Loss

01:29 Course Overview and Personal Journey

05:37 Mindset, Strategy, and Execution

10:31 Course Modules and Resources

20:03 Maintenance and Long-Term Success

22:33 Additional Resources and Conclusion

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Why Most Resolutions Fail: Discovering Your Deep Why | Monday Mindset Episode 179

In this episode of Monday Mindset, Erin Hart, a registered nurse health coach, discusses the significance of finding a deep 'why' to achieve and sustain weight loss goals. She reflects on her personal journey of losing 125 pounds by adopting a sugar and flour-free lifestyle. Erin introduces the 'Seven Levels Deep' exercise, originally from Dean Graziosi, to help viewers uncover their deeply-rooted motivations. By focusing on a profound 'why', Erin explains how one can overcome obstacles and stay committed to their health and wellness goals. The episode emphasizes mental fortitude and the importance of consistent action for lasting success. Erin also invites viewers to join her for a free mindset mastery session to further support them in their health journey.

00:00 Introduction and New Year Resolutions

00:31 Replay Announcement: Finding Your Deep Why

02:09 Meet Erin Hart: Your Health Coach

03:25 The Power of a Deep Why

05:26 Mastering Your Mindset for Weight Loss

09:21 The Seven Levels Deep Exercise

16:36 Conclusion and Invitation for Free Coaching

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Emotional Mastery for Lasting Weight Loss Success | Monday Mindset with Brooke Oniki

In this empowering episode of Monday Mindset, nurse health coach Erin Hart interviews certified life coach Brooke Oniki. Together, they explore strategies to manage thoughts and emotions for breaking emotional eating cycles, especially focusing on a sugar and flour-free lifestyle. Brooke introduces a transformative model to understand how thoughts drive feelings and actions, providing insights applicable to anyone, not just empty nesters. Tune in to learn practical tools for lasting weight loss, improving your relationship with food, and handling emotional challenges with loved ones. Episode #178 is packed with valuable information to help you feel better and achieve your health goals.

00:00 Introduction to Monday Mindset

00:05 Meet Brooke Oniki: Life Coach Extraordinaire

00:37 The Power of Managing Thoughts and Emotions

04:00 Brooke's Personal Journey with Emotional Eating

06:45 Understanding and Allowing Negative Emotions

16:49 The Model: Transforming Thoughts into Results

18:38 Real-Life Application of the Model

23:36 Believable Thoughts for Positive Change

24:03 Building a Positive Relationship with Your Body

26:03 Empowering Thoughts for Parenting

29:31 The Power of Thought Work in Daily Life

38:35 Managing Food Desires and Self-Control

43:12 Using Data to Understand Your Body

45:01 Conclusion and Final Thoughts

To learn more about life coaching with Brooke if you're a mom transitioning to having adult children, check out her website at www.brookeoniki.com to learn more and watch her free video to learn strategies to overcome the #1 problem her clients encounter and how to solve it.

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

The Ultimate Christmas Gift for Your Future Self | Healthy Real Food Podcast Episode 177

In this episode of the Healthy Real Food Podcast, host [Name] encourages listeners to give themselves a meaningful gift this holiday season by focusing on self-care and sustainable habits. The discussion emphasizes the importance of making choices today that will benefit your future self, sharing practical tips on health and mindset. The host also introduces a comprehensive coaching program designed to support women in achieving their health and wellness goals, including group and one-on-one coaching options. Tune in to discover how you can make this year 'The Year of You' and start transforming your life.

00:00 Welcome to the Healthy Real Food Podcast

00:36 The Ultimate Gift for Your Future Self

02:04 Prioritizing Self-Care During the Holidays

03:07 Creating Your Future Self Today

04:16 Daily Choices for a Healthier Future

05:37 Investing in Self-Care and Coaching

06:04 My Personal Transformation Journey

07:30 The Power of Coaching and Support Systems

09:06 Group Coaching and Success Path Course

12:20 One-to-One Coaching for Personalized Support

13:07 Free Coaching Session and Final Thoughts

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Embrace Your Progress: The Gap and the Gain | Monday Mindset Episode 176

In this episode of the Healthy Real Food Podcast, we delve deep into the empowering concept of 'The Gap and the Gain,' inspired by Dan Sullivan and Dr. Benjamin Hardy. Host reflects on the year's accomplishments and setbacks, emphasizing that every step, including failures, counts as progress. Learn how to recalibrate your mindset by celebrating gains rather than focusing on gaps and see setbacks as lessons in disguise. This mindset shift can transform the way you view your journey, especially at the end of the year. Join us to reflect, reset, and step into the new year stronger and more resilient.

00:00 Reflecting on Last Year's Resolutions

00:32 Introducing the Gap and the Gain

02:14 Understanding the Gap and the Gain Concept

04:53 Personal Reflections and Vulnerability

07:29 Lessons Learned and Moving Forward

09:22 Celebrating Gains and Progress

16:02 Challenge for the Week and Final Thoughts

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Laurie Lundgren: "Taking Care of the Future Me" | Healthy Real Food Podcast

Join Erin Hart, a registered nurse and health coach, on the Healthy Real Food Podcast as she sits down with Laurie Lundgren. Laurie shares her incredible journey of losing 60 pounds and maintaining her weight loss for over four years through a sustainable, sugar and flour-free lifestyle. In this episode, Laurie discusses her transformation journey, her mindset shifts, and the hundreds of delicious recipes she has created to make healthy eating enjoyable. Laurie, the author of two cookbooks, provides valuable insights during the Q&A session on staying motivated, handling setbacks, and making healthy eating fun. Tune in for an inspiring interview that will guide you towards a healthier lifestyle!

00:00 Introduction to Laurie's Transformation

01:51 Welcome and Introductions

04:48 Laurie's Background and Journey

07:21 Challenges and Mindset Shifts

10:13 Developing a Sustainable Lifestyle

16:51 The Power of Creativity in Cooking

22:50 Paradigm Shift in Eating Habits

30:43 Favorite Recipes and Final Thoughts

31:15 Freezing Tips and Batch Cooking

31:40 Apple Pumpkin Spice Muffins

32:40 Efficient Food Prep and Planning

33:39 The Importance of a Food Journal

35:30 Meal Prepping as a Gift to Your Future Self

35:55 My GFSF Kitchen Facebook Page

37:24 Gratitude and Community Support

37:40 Q&A Session with Laurie

49:52 The Dub Club and Night Eating

55:50 Final Thoughts and Upcoming Events

To get Laurie's amazing cookbooks and meal plans... go to www.mygfsfkitchen.com

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Creating a Course Correction Plan for Sustainable Weight Loss

This episode of Monday Mindset with health coach Erin Hart revisits one of the most popular episodes of last year, focusing on the concept of creating a course correction plan for a sugar and flour-free lifestyle. Erin, who successfully lost 125 pounds and kept it off, shares her personal journey, strategies for overcoming food addiction, and the importance of quick and immediate course correction. The episode provides actionable steps and emphasizes the need for self-compassion, connection, and commitment to maintain long-term success in weight loss.

00:00 Introduction and Thanksgiving Greetings

00:14 The Importance of Course Correction

03:00 Personal Journey and Struggles

04:50 Creating a Course Correction Plan

12:45 Strategies for Immediate Course Correction

20:56 Self-Compassion and Continuous Improvement

28:57 Final Thoughts and Encouragement

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.