In this final episode of my Fat Loss 101 series, I’m breaking down the real reasons you might not be seeing results, even when it feels like you’re doing everything right. From overtraining and under-eating to sneaky mindset traps, I’m giving you the honest truth about what’s keeping you stuck and how to finally move forward.

I’m also sharing a few client stories that show exactly what happens when you stop guessing, get strategic, and trust the process. If you’re ready to stop spinning your wheels and actually see results that last, this one’s for you.

00:00 – Welcome to The Magic Hour ✨
00:25 – Fat Loss 101 Recap + What’s Coming Today
01:18 – Why You’re Working Hard but Still Stuck
02:33 – Common Mistake #1: Overtraining
03:43 – Client Story: Scaling Back to See Results
06:49 – Why “More” Isn’t Always Better
09:06 – Common Mistake #2: Undereating
12:10 – Podcast Chaos ft. My Cat 🐾
13:01 – Common Mistake #3: Letting Yourself Off the Hook
15:54 – The Truth About Mindset & Accountability
17:42 – Why Coaching Helps You Stay Consistent
19:17 – Common Mistake #4: Lack of Patience
21:13 – The Hard Truth About Fat Loss
23:28 – Client Story: Breaking All-or-Nothing Cycles
27:56 – Why Now Is the Best Time to Start
29:34 – How to Apply for Coaching: form.typeform.com/to/hkaE5Z?typeform-source=christyleecoaching.typeform.com

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I’m opening up about something most people don’t talk about when it comes to fat loss: the emotional weight that keeps you from releasing the physical weight.
I’m sharing my own story of grief, trauma, and rebuilding after divorce — and how healing my emotions completely changed my body, my energy, and the way I see myself. We’ll talk about how emotional stress impacts your metabolism, what really happens in your body when you’re stuck in survival mode, and how to start creating safety again so your body can finally let go.

This one’s close to my heart. It’s raw, it’s honest, and it’s all about learning to give yourself grace while doing the work.

00:00 – Intro / Welcome to Day 2
02:15 – My story of grief, trauma, and rebuilding after divorce
07:30 – How emotional stress impacts fat loss
11:45 – Why your body resists fat loss in survival mode
14:10 – The truth about cortisol and stress
17:50 – Simple nervous system regulation tools
21:05 – “Checking out” vs. intentional rest
25:40 – Journal prompts and rituals for emotional release
28:30 – Recap + Code word for free guide

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Let’s talk about motivation and why it’s not the thing that’s going to keep you consistent. In this episode, I’m breaking down what really drives lasting fat loss and how to keep showing up even when you don’t feel like it. I’ll walk you through the mindset shifts that helped me stop starting over every Monday and finally create momentum that sticks.

If you’ve ever felt like you just “lost your motivation,” this episode will help you understand what’s really happening and how to get your fire back for good.

02:33 – My Why: Why I Coach and What I Believe In
04:59 – What We’ll Talk About on This Podcast
06:22 – Fat Loss 101: 3-Day Series Overview
07:26 – Day 1: The Truth About Motivation
08:43 – Exercise: Write Out Your “Why”
15:52 – Vision Boarding for Motivation
18:16 – Motivation vs. Discipline
21:23 – Building Habits and Routines
23:55 – Habit Stacking: Making Small Changes Stick
25:13 – Follow the Plan, Not Your Mood
26:22 – Setting Up Your Environment for Success
29:22 – Recap + Code Word for Your Free Guide

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Have you ever felt like you’re doing “enough” but not seeing changes? 

Today I’m talking about some hard truths about fat loss, fitness, and the mindsets that quietly sabotage progress. We’ll talk about why you’re not “entitled” to results just because you worked out, ate clean once, or skipped alcohol, and how science, not emotions, drives real change. I open up about my own frustrations with my height, calorie needs, and sober lifestyle, and the actions I’ve learned to take anyway. 

You’ll hear why waiting for motivation is a losing game, how to build the discipline muscle when you don’t feel like it, and the difference between knowing what to do and actually doing it. This episode will give you the clarity, honesty, and push you need to stop overthinking, cut the excuses, and start creating the results you want.

01:42 – Why You’re Not “Entitled” to Results

04:18 – Science Over Feelings

06:02 – My Own Challenges

08:45 – The Action Anyway Mindset

10:19 – Waiting for Motivation is a Trap

12:27 – Building the Discipline Muscle

14:06 – Knowing vs. Doing

15:32 – Stopping the Overthinking Spiral

17:40 – Cutting the Excuses

19:15 – Back to Basics

21:08 –  A direct challenge to get honest, take action, and own your results

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Feeling overwhelmed, burnt out, and like there’s never enough time in the day? In this episode, I walk you through why that’s happening — and what you can actually do about it. From managing your energy and breaking out of phone-scrolling cycles to rethinking urgency at work and learning how to ground yourself, I’ll show you how to create more peace so you can start showing up confidently in your life and fitness goals.

00:00 – Welcome Back to the Pod!
01:27 – An overview of my mission: helping you become confident AF and live life on your terms.
02:17 – How modern life (and social media) are fueling stress and disconnection, and why it’s blocking your health goals.
05:43 – The Phone Scroll Spiral: A look at how mindless scrolling adds to overwhelm and steals your time, energy, and ability to show up for yourself.
10:20 – Is This Actually Urgent? Learn how made-up rules and urgency culture keep us anxious, and how to pause, assess, and regain control.
17:00 – The “How Important Is It?” Check-In: A mindset tool that helps reduce stress and puts things back in perspective, even when the dishes are piling up.
20:02 – A reminder that shifting your mindset means seeking out voices and people who reflect the life you want to create.
21:06 – Energy Management 101: The concept of managing your energy (not just your time) and what that looks like in daily life.
25:08 – The Energetic Bubble + Anchor Meditation: Two powerful visual tools to help you stay grounded, especially in chaotic environments (like stressful meetings or crowded rooms).
27:51 – How simple practices, like setting boundaries, reducing urgency, and getting honest about screen time, can help you reclaim your peace and move toward your goals with more energy.
30:50 – Final thoughts on why this is a practice (not perfection), and how to start bringing these tools into your everyday life, even if it’s messy.

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IT'S MY 50TH EPISODE!

Thank you so much for being here! If you're reading this, send me a message on Instagram and let me know how long you've been listening and what episode has impacted you the most. Bonus points: Let me know what topics you'd like to hear discussed in future episodes or maybe another creator you'd like to come on the show with me for an episode. <3

I just turned 37… and if I’m being honest, it hit different. In today’s episode, I’m getting personal and sharing what this birthday brought up for me: grief, growth, reflection, and the powerful act of reclaiming my story.
I talk about how I’ve taken back painful dates like Valentine’s Day, my separation anniversary, and New Year’s Eve, and turned them into moments of celebration, healing, and bold self-expression. Whether you’re going through a breakup, navigating a life transition, or just feeling like you’re not where you “should” be, I hope this episode reminds you: you get to rewrite the story.

[00:00–01:17] I’m back! Why I’ve been MIA and why this episode had to come first
[01:18–02:34] I just turned 37 and wanted to make this one personal
[02:34–04:20] Aging has been hard for me — especially post-divorce
[04:20–06:08] Remembering that aging is a privilege & reflecting on friends I’ve lost
[06:08–07:26] My mental health and confidence are so much stronger than last year
[07:26–09:07] Let’s talk about reclaiming painful dates and rewriting our stories
[09:07–10:48] I didn’t choose the divorce, but I chose how I would show up after it
[10:48–12:12] A moment with my coach that helped me rise instead of stay stuck
[12:12–13:53] Reclaiming Valentine’s Day with a community event (and cute pajamas)
[13:53–15:12] Taking a solo trip on the anniversary of my separation
[15:12–17:00] Coming out as poly & reclaiming NYE with my favorite artist
[17:00–19:00] Riding on the SoulCycle podium on Valentine’s Day — healing through movement and music
[19:00–21:18] You don’t need a partner to feel proud of your life
[21:18–22:44] From dread to intention: how to plan for hard days and make them yours
[22:44–24:20] Bold choices have helped me heal faster — and they can help you, too
[24:20–25:45] What I’m celebrating now: turning 37, my 100th SoulCycle ride, and being excited again

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Today I'm talking through some of the most common excuses and mindset blocks that hold us back from reaching our health and fitness goals, and how to actually move past them. If you've ever held the belief that you’re just “bad at sticking to things” or waiting for life to calm down or relying on motivation to show up first.. then this episode is for you. Find out how to rewire those thought patterns, rebuild trust with yourself through small, doable habits, and create a plan that’s realistic for your life, not some fantasy version of it. We talk about the all-or-nothing mindset, the constant cycle of “starting over,” or feeling like you’re too picky or too busy to make progress... Let me show you how to shift your thinking and start building momentum in a way that finally sticks.

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I’m opening up about the real, emotional, and practical challenges of starting over after life throws you off course—like it did for me when I went through a divorce at 36. After a viral Instagram video about my journey resonated with so many, I felt called to record this episode to speak directly to anyone in that raw, rebuilding phase. I share my own story of grief, how society sets us up to expect a perfect, linear life, and why it's crucial to give yourself space to mourn before you start to rebuild. You'll also hear my go-to tips for getting through those early days: I’ll talk about the little things that made a big difference for me—like creating a cozy, personal space, starting small self-care routines, and keeping my body moving even when it was hard. Plus, I’ll share how focusing on my fitness helped rebuild my confidence and why my Glow Up Challenge is designed to help you do the same—by combining mental health and fitness in a way that feels doable when you’re overwhelmed. If you’re in the thick of it, this episode is here to remind you: rebuilding is messy, non-linear, but you are strong enough to do it, step by step.

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In this episode, I take you behind the scenes of what it’s really like to build a business on social media—from humble beginnings with no clue what I was doing, to becoming a successful online coach with a deeply personal mission. I share how I turned my passion for fitness into a career, the mindset shifts that changed everything, and the raw truth about what it takes to grow online: consistency, self-trust, and a whole lot of inner work. You’ll hear about the investments I’ve made in coaching, the challenges I’ve faced (including showing up through heartbreak and divorce), and why building real relationships—not just posting pretty pictures—is the key to long-term success. If you’re dreaming about starting your own thing or growing your coaching biz, this episode will remind you that it’s possible—and that you’re not alone.

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In today's conversation, I sat down with Grace Kirkley to explore how our nervous system influences everything from our stress responses to our ability to reach goals like weight loss, business growth, or just feeling better day to day. We talked about the “attic and basement” analogy for hyper- and hypo-arousal states, and how recognizing when we’re dysregulated is the first step toward real, lasting change. Grace shared tools to bring ourselves back into a regulated state—like movement, grounding, and breathwork—and emphasized the importance of self-awareness and curiosity over judgment. We dug into common coping mechanisms like scrolling or emotional eating, and how those often stem from unmet needs like safety or connection. What really stood out to me was the idea that instead of pushing harder when we’re overwhelmed, the most effective thing we can do is pause, regulate, and return with more clarity. This episode was such a powerful reminder that building a better life starts with tuning into our bodies, honoring our emotions, and choosing self-compassion over hustle.

Connect with Grace: https://www.instagram.com/gracekirkleycoaching/

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