On today’s episode we are talking about self-sabotage, why we do it, and how to stop. I’m going to give you three actionable steps that you can start today! Let’s dive in!

Self-sabotage leads to chronic self-disappointment, meaning chronically feeling disappointed in yourself, and chronic self-disappointment often leads to a heaping dose of negative self-talk. 

And what do you do when you feel crappy? You eat. Brownies make us feel better. Popcorn, wine, Taco Bell, Starbucks… you name it. Because we don’t want to be alone with that person who talks to us that way, so we numb out the voice that tells us we suck. 

We eat to self-soothe from the self-abuse we’ve just inflicted on ourselves… and the cycle continues.

How do we stop self-sabotage? Here are the four steps I teach in my 90 Days to FF program:

1. You must commit to building trust with yourself– just like in a relationship with someone who’s broken your trust, it will take time to rebuild it
2. You must stop talking shit to yourself– you wouldn’t tolerate it from others!
3. You must decide you’re worthy
4. You must stop planning to eat foods you don’t love.

Now, we might intellectually understand these four steps in theory, but applying them in your life and truly integrating them takes guidance like that which we offer in the 90 Days program. In the program my women learn how to build unbreakable trust with themselves, stop the negative self-talk tape looping in their heads, how to feel worthy enough to put their health and wellness first, and how to eat in a way that they love and still lose weight. If you’re ready to join them and get these results, too, head over to https://www.liapinelli.com.

In the meantime, here’s where I recommend you start to smash your self-sabotage habit:

1. Plan REALISTICALLY what you’re going to eat 24 hours in advance
2. Eat exactly that.
3. Celebrate following through!
   1. Don’t try to be perfect– perfect is the enemy of good
   2. And speaking of perfect, tune in next week when we talk about how perfectionism is effing up your goals.

Listen for free at The Life You Crave Podcast wherever you get your podcasts.

Connect with Lia Pinelli! Have you taken my free 17-minute training, Eating Without Fear? Get it here: https://liapinellicoaching.com/eatingwithoutfear Website - https://www.liapinelli.com/ Facebook - https://www.facebook.com/liapinellicoaching Instagram - https://www.instagram.com/liapinelli/

In this episode, you will learn why I still plan what I’m going to eat in advance. Planning is the key to ending self-sabotage and losing unwanted weight and in this episode I teach you how you can use the power of planning to achieve your goals, too.

Listen for free at The Life You Crave Podcast wherever you get your podcasts.

Connect with Lia Pinelli! Have you taken my free 17-minute training, Eating Without Fear? Get it here: https://liapinellicoaching.com/eatingwithoutfear Website - https://www.liapinelli.com/ Facebook - https://www.facebook.com/liapinellicoaching Instagram - https://www.instagram.com/liapinelli/

Have you ever said "I know what I need to do, I'm just not doing it!" If you said yes, then you, my friend, are probably an emotional eater. And no, the image below is NOT what I mean by emotional eater...

When I talk about emotional eating, people often think of something like the image above and think "That's not me!" But emotional eating doesn't typically look like that. Emotional eating can be eating because you're...

• Bored
• Stressed
• Excited
• Or something just "looked good" 

Whenever we eat for any reason other than real, physical hunger we are likely eating for emotional reasons.

And there is NO SHAME in that, however for many of us emotional eating is the #1 reason we struggle to find peace with food. 

Here's how you can tell if emotional eating is sabotaging your health goals:

1. You frequently eat when you're not physically hungry (learn how to recalibrate your physical hunger & satiety cues HERE).
2. You struggle with impulsive choices in the moment that you regret later.
3. You break promises to yourself to eat "better" or differently. 
4. You beat yourself up after eating.
5. You feel regret after eating.
6. You're anxious or stressed about eating.
7. You don't trust yourself around food.
8. You often celebrate with food.
9. You often reward yourself with food.

For the women in my 90 Days to Food Freedom program, emotional eating is THE biggest obstacle to permanent, sustainable weight loss. It is emotional eating that never gets addressed in traditional diets. Even Noom isn’t there for you at 9:00pm after you finally get the kids to bed and finally have a minute to yourself and all you want is a big ass glass of wine, a pint of Ben & Jerry’s, and your current binge show on Netflix. The SOLUTION to emotional overeating is:

1. Learn to feel our feelings without eating/drinking.
2. Create lives we LOVE, unapologetically.

On the podcast I go in depth on the four steps toward that solution, which are...

1. Become aware of your feelings! It's cliche, but SO true.
2. When you're eating, identify your REASON for eating. 
3. Ask yourself if you like your reason, then decide if you want to continue.
4. Commit to creating a life you love more than food! Create a life that is better than a BROWNIE!

Listen for free at The Life You Crave Podcast wherever you get your podcasts.

Connect with Lia Pinelli! Have you taken my free 17-minute training, Eating Without Fear? Get it here: https://liapinellicoaching.com/eatingwithoutfear Website - https://www.liapinelli.com/ Facebook - https://www.facebook.com/liapinellicoaching Instagram - https://www.instagram.com/liapinelli/

Holy white chocolate covered Oreos at Christmas! Me and my VIP squad have been kicking sugar habits to the curb these past couple of weeks and we've been having actual F U N doing it!! 

Skeptical, are you? Try it out yourself:

1. The first trick to making it F U N is creating your own Girl Squad to kick the habit with you! Find some friends, make your commitments, and get this party started!
2. Next, head over to my Kick Sugar Instagram Highlight to get all of the tips and tricks you need to make your sugar detox a success. 

Check out my client, Alyssa, on the podcast this week!!  Alyssa is a therapist and a first-year doctoral student in Memphis who has been working with me for the last year. Tune in not only to hear her transformation story, but also to hear about why as a psychologist she still has a life coach-- and how important it's been in navigating her twenties!

Listen for free at The Life You Crave Podcast wherever you get your podcasts.

Connect with Lia Pinelli! Have you taken my free 17-minute training, Eating Without Fear? Get it here: https://liapinellicoaching.com/eatingwithoutfear Website - https://www.liapinelli.com/ Facebook - https://www.facebook.com/liapinellicoaching Instagram - https://www.instagram.com/liapinelli/

Want to know what THE biggest key was to my sustained 30 lbs. weight loss?

Learning how to reduce my desire to overeat. I used to suffer from what I call over desire, which is the miserable preoccupation with so-called tempting, forbidden foods. I define over desire as either experiencing strong cravings for certain foods and/or constantly thinking– or obsessing– about food. These strong cravings– for me it used to be for wine, bread & cheese, and chocolate peanut butter cups-- made me feel powerless over food. I just couldn't resist!! It’s the feeling of the brownies calling to you from the kitchen, or your kids french fries taunting you from their plates. You think of nothing else while you're choking down your salad except for how badly you want the fries but how you “shouldn’t”. THAT is over desire. 

Here’s how we typically try to solve the problem of over desire: we try to use willpower, discipline, and resistance to conquer it. We wake up every day and put on a suit of armor, ready to head into battle with sinful sugary treats, wicked buttery carbs, and tantalizing bottles of wine. Guess what, I don’t need to tell you this but I’m gonna– war is exhausting. Battle is depleting. And no one can keep it up for a lifetime. Because when you’re battling such a powerful desire, you’re destined to lose due to exhaustion. And I have good news for you– you don’t need it. It doesn’t work anyway! But you really don’t need it. There is a reason you’re experiencing over desire– and no, it’s not because you're inherently flawed or there is something wrong with you. Tune in to the podcast this week to learn how our over desire is driving the perpetual, miserable cycle of overeating foods that sabotage our goals! In my 90 Days to Food Freedom program I take my clients step-by-step through the process of dismantling their over desire and they are constantly mind-blown just like I was that this is even a thing… that this is even possible. But it is. It was possible for me and it’s possible for you. If you want to learn more head over to liapinelli.com and book a call with me to learn more about the 90 Days to Food Freedom program.

Listen for free at The Life You Crave Podcast wherever you get your podcasts.

Connect with Lia Pinelli! Have you taken my free 17-minute training, Eating Without Fear? Get it here: https://liapinellicoaching.com/eatingwithoutfear Website - https://www.liapinelli.com/ Facebook - https://www.facebook.com/liapinellicoaching Instagram - https://www.instagram.com/liapinelli/

Do you ever feel like you can eat and eat and never really feel satisfied, and find it hard to stop because the food tastes so good? Or you’re just looking for that feeling of satisfaction and can’t seem to find it?

I used to be like that, too. Spoonfuls of pasta, mac n cheese, bread and butter, cheese and crackers… there was no off switch until I was overstuffed. I could pick at food and eat and eat for days, never really feeling satisfied.

I couldn’t figure out why I was insatiable until I learned about a concept called over-hunger which is exactly what I’m talking about on the podcast this week.

This is Part 2 of the How I Did It series and I get down and dirty with how over-hunger is caused and what you can do if you suffer from it, too.

Listen for free at The Life You Crave Podcast wherever you get your podcasts.

Connect with Lia Pinelli! Have you taken my free 17-minute training, Eating Without Fear? Get it here: https://liapinellicoaching.com/eatingwithoutfear Website - https://www.liapinelli.com/ Facebook - https://www.facebook.com/liapinellicoaching Instagram - https://www.instagram.com/liapinelli/

Everybody wants to know HOW I did it. This week's podcast is the first in a multi-episode series that shares whatcha all have been asking for.... PLUS, if you're not a podcast listener, be sure to head over to my Instagram where I will be recording the same story in my Highlights so you can catch it there!  Here's the overview:

1. Dieting screws up our natural hunger and satiety levels, causing metabolic dysfunction which in turn can slow our metabolism and pretty much screw us over in the long run, resulting in increased weight GAIN and resistance to weight loss over time (how's that for a run on sentence!!)
2. Good news!! This can be undone!! Amen!!
3. Step #1 STOP dieting and counting calories immediately. It is a huge waste of your precious mental real estate.
4. Step #2 Reactivate your natural hunger and satiety levels (I teach you how in the podcast)

This first episode in the series isn't the end of the road so keep tuning in to get the full story on HOW I did it.

Listen for free at The Life You Crave Podcast wherever you get your podcasts.

Connect with Lia Pinelli! Have you taken my free 17-minute training, Eating Without Fear? Get it here: https://liapinellicoaching.com/eatingwithoutfear Website - https://www.liapinelli.com/ Facebook - https://www.facebook.com/liapinellicoaching Instagram - https://www.instagram.com/liapinelli/

There's no such thing as TMI in my world, especially when it comes to periods.

After all, if it weren't for periods, none of us would be here right now so let's just get over it already!

For D E C A D E S I suffered from incapacitating monthly pain and exhaustion. I dreaded getting my period... until I met the magical Tara McCann.

Tara is a Menstrual Health Coach (yup, you read that right) who supports women to use the power of their menstrual cycle to tune in to what their body needs and to work with their body instead of against it.

Tara taught me that...

1. My pain and exhaustion were not normal and I'd been dismissed by my doctor for years. I needed to advocate for myself, which I did and am forever grateful.
2. I can leverage my cycle to gain insight, clarity, and ultimately productivity in my lives.

Plus, even if you don't have a period, Tara teaches us how you can still leverage the cycle of the moon to reap the same benefits.

Listen to my interview with her on The Life You Crave Podcast this week. 

 

Connect with Lia Pinelli! Have you taken my free 17-minute training, Eating Without Fear? Get it here: https://liapinellicoaching.com/eatingwithoutfear Website - https://www.liapinelli.com/ Facebook - https://www.facebook.com/liapinellicoaching Instagram - https://www.instagram.com/liapinelli/

The tables are turned on the podcast this week as Megan Gillespie of Boss Ladies and Babies podcast interviews me about my journey as a mom and entrepreneur!

She even got me to dish on my most embarrassing mom moment... let's just say it had something to do with a 5-year-old + the B-Word + Lizzo (because all roads lead back to Lizzo in my world). 

Megan is a mom business mentor who creates bomb ass resources for mompreneurs adverting through motherhood and building their careers. On this episode you'll learn...

1. How I found food freedom and became a life coach
2. How I eat healthy even when I'm busy AF
3. One of my most embarrassing moments as a mom! 

Listen to my interview with her on The Life You Crave Podcast this week. 

You can learn more about her by checking out her Instagram at Boss Ladies and Babies!  

Connect with Lia Pinelli! Have you taken my free 17-minute training, Eating Without Fear? Get it here: https://liapinellicoaching.com/eatingwithoutfear Website - https://www.liapinelli.com/ Facebook - https://www.facebook.com/liapinellicoaching Instagram - https://www.instagram.com/liapinelli/

I'm dishing the dirt on the podcast this week! Tune in to hear my own personal story of how I went from chronic dieter and overeater to finding peace with food and losing 30 lbs. for good! Trigger Warning: My story does include candid sharing of disordered eating so please use discretion before listening.

Listen for free at The Life You Crave Podcast wherever you get your podcasts.

 

90 Days to Food Freedom Enrolling Now!If you've been on the fence about working with me to find your own pathway to food freedom, now is the time! Grab your seat while there are still spots left!

https://liapinellicoaching.com/90days

 

Connect with Lia Pinelli! Have you taken my free 17-minute training, Eating Without Fear? Get it here: https://liapinellicoaching.com/eatingwithoutfear Website - https://www.liapinelli.com/ Facebook - https://www.facebook.com/liapinellicoaching Instagram - https://www.instagram.com/liapinelli/