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Struggling with your self-image or feeling shackled by the 'never good enough' syndrome?

My conversation with mindset coach Risa Hasbrook shares  how a shift in perspective can liberate you from these constraints, fostering a celebration of your body as it is, and as it can be.

Risa, with her journey from South Africa to the U.S., provides powerful insights into appreciating ourselves without being fixated on the scale.

We tackle the myths surrounding food, exercise, and body image, and the cultural entrapment in the 'no pain, no gain' philosophy, illustrating how developing a healthier mindset is the key to sustainable life changes.

This episode full of gold --Risa shares personal stories and transformative experiences, highlighting the power of coaching across all life areas.

From the positive impact of mindset shifts on relationships and time management to sustainable weight management, we weave through the narrative of growth and wellness.

Risa and I explore how redefining daily activities as exercise, inspired by Dr. Krum's research, can lead to tangible health benefits, and how adopting a more fulfilling approach can turn the mundane into a catalyst for wellness.

Our discussion rounds off with actionable tips for shifting your mindset and thought patterns towards a more positive body image.

We explore the nuance of self-talk, the impact of adding "yet" to our critical inner dialogue, and the importance of quantifying and recognizing moments of body appreciation.

Do you sometimes feel selfish for taking time for yourself?
Tired of doing things that only lead to short term changes?
Want to feel MORE like yourself again?

if that's you, click the link to book a call to learn more about the power of the non-diet approach to help you feel and look better all while juggling motherhood and work.

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Are you tired of bouncing from one diet to another, only to end up feeling like a failure?

I promise you're not alone.

Join us as we debunk the unrealistic expectations and restrictions that are synonymous with traditional diets.

Forget about deprivation; this mindful and intuitive approach will foster a healthy relationship with food and yourself.

 Learn how delaying gratification, embracing a growth mindset, and making balance and enjoyment central to your eating habits for sustainable weight loss are a must.

With so much conflicting information about dieting, it's easy to adopt a temporary mindset, but we're here to guide you towards a sustainable lifestyle change.

 A holistic approach is the key to successful weight management.

We also talk about  the advantages of working with a nutrition coach or registered dietitian for personalized guidance.

If you're ready to  take control of your health, live a more fulfilling life, and transform your relationship with food, and most importantly, with yourself. Make the decision to act now by scheduling your free consult here, and remember to have a fantastic week ahead!

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Are you tired of trying diets that don't work?

Have you ever wondered if there's a different approach to nutrition that doesn't involve restrictions or guilt?

 We're here with you today to debunk many nutrition myths and help you find a sustainable and personalized approach to your diet.

We're exploring how to consider 'diet' as a noun and not a verb.

It's not about punishing yourself with diets;

it's about understanding your body and its unique needs.

 You'll learn how to stop comparing your diet results to others and instead focus on what foods make your body feel its best.

What if we told you there's no such thing as 'good' or 'bad' food but a spectrum to help you balance your meals?

 In our journey today, we'll explore a non-diet approach to nutrition, emphasizing the importance of food freedom.

We’ll guide you on how to keep a journal and monitor your body's responses to different changes.

You'll discover why a personalized approach to nutrition and fitness is key to a healthy lifestyle.

And remember, the Strong Her Way app and the Mindful Eating Project are great resources to accompany you on your journey to a healthier you. So, let's get started!

Ready to get started? Book a free consult today!

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Ever felt burdened by the societal expectations of being a perfect mother, a dedicated professional, and maintaining an ideal body? 

We’re here to let you in on a secret, you're not alone. 

We've been there too, and we're here to share our personal journeys of finding peace, calm, happiness, and fulfillment in our own unique ways. 

In this enlightening conversation, we're sharing struggles, triumphs, and perspectives on health, fitness, and self-care in a way that is doable for busy working moms.

We're talking about the transformation from traditional health and fitness models to a non-diet approach and how it can liberate you from societal pressures and transform your life.

We’ve all heard it before, "work-life balance is the key to fulfillment." 

But can you really divide your time and energy equally among all life aspects? 

We dare to challenge this notion. 

As we navigate through our discussion, we'll explore the idea of work-life integration, adjusting focus according to life's changing seasons, and finding fulfillment in unique ways. 

Remember, it's not about doing everything perfectly; it's about doing what's right for you at this moment in your life. 

We're discussing the importance of self-reflection in personal development, understanding your own desires, and differentiating between personal aspirations and societal expectations.

Building a healthy relationship with food and exercise might seem like a daunting task with the constant expectations to look and feel a certain way. 

But, we're here to tell you that it doesn't have to be that way. 

We're diving into shifting mindsets and redefining self-care. 

It's time for a revolution—an evolution—from self-care activities being something we do to ourselves to something we do for ourselves. 

This is your call to empowerment, growth, and transformation. Join our conversation and find your Strong Her Way to Eat, Move, and Live.

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Ever find yourself eating mindlessly, lost in the rhythm of hand to mouth, without even realizing how much you've eaten? 

Or maybe you've caught yourself turning to food to cope with stress, anxiety, or even in the midst of celebration. 

In this episode  we talk about  our eating habits, breaking them down into four types - -- -mindless
 -emotional
 -habitual
 -physical eating. 

We examine why we often eat food without a real physical hunger and the role distractions, emotions and routines play in our eating habits.

 We also explore the tricks and traps of emotional and habitual eating and how they disconnect us from our body's hunger and fullness cues. 

 The episode provides practical tips on using a hunger and fullness scale to tune into your body's unique cues. If you're looking to transform your relationship with food and exercise, this episode is essential listening to help you develop a mindful and conscious approach to eating.

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Have you ever wondered why you're hitting a weight loss plateau despite doing all the right things? 

We'll be peeling back the layers of the 'calories in versus calories out' equation and shedding light on why it's not as straightforward as it seems, particularly for women.

 We'll also touch on why calorie counting isn’t the holy grail of weight management and how our weight can be influenced by more than just the food we consume.

We will also explore how your mental, emotional, and physical health habits can significantly enhance your overall wellbeing.

You'll also walk away with some insight as to why not all calories are created equal when it comes to calories in vs calories out; fitness trackers, nutrition labels and their accuracy.

Lastly, we talk about:

- different factors when it comes to weight loss  such as gender, muscle mass, genetics, and even sleep deprivation. 

- the potential psychological side effects of using tracking tools and learn to foster a healthy relationship with food, exercise, and your body without falling into a diet trap.

- determining the right amount of food for your body and goals, and establish healthier habits for sustainable weight loss. 

So, hit play and get ready to rethink everything you thought you knew about weight loss and metabolism.

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Ever found yourself mindlessly munching on snacks late at night and wondering how to curb this habit?

Today, we zero in on this shared struggle and offer three strategic tips to beat the habit, whether it's rooted in routine, absent-mindedness, or emotional distress.

We'll share tips to ensure you're nourishing yourself adequately and wisely throughout the day,  eliminating late-night hunger.

Plus, we'll tackle the emotional reasons behind nighttime snacking and show you how to stop using food as an escape.

 Join us as we explore a healthy and sustainable relationship with food, and equip you with the knowledge to manage your eating habits without falling prey to restrictive diet patterns that keep you stuck in the never-ending diet loop.

Ready to ditch the constant battle with food and the scale?
Book a free consult to learn more about my non-diet approach and start creating food freedom today! 

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Hey Friend!

I feel like this is the stuff that is rarely, if ever talked about when it comes to weight loss surgery or medication. To many, the can seem like the magic solution. But, for most, the things that contributed to weight gain in the first place wasn't ever just about the food.

The things weight loss surgeries seem to miss (just like diets, and other quick fixes) is all the mental and emotional baggage or trauma we are carrying around--likely contributing to the weight in the first place.

This week we have a special guest for the show. Kelly Chance is a coach who helps women who have (or are considering) weight loss surgery heal their relationship to food and their bodies.

Kelly had dieted for over 40 years. She ended up getting the lap band surgery thinking it would be the magic bullet to help her finally end her struggle with her weight and food for good, but learned there were other issues that the surgery couldn't fix or even made worse.

Kelly shares her experience with lap band surgery, her struggle after the surgery, and ways you can work on having a healthier relationship to food and your body whether or not you have had or are thinking about having weight loss surgery.

Connect with Kelly to learn more about working with her:
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Website

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Hey Friend!
Welcome back to another episode of the show. This week I am sharing with you my hot take on tracking food, steps, and your daily exercise minutes.

Tracking can either be used as a weapon against ourselves OR we can use it as a tool to help us move more consistently toward our goals and daily targets.

If you've tried every diet in the past, chances are you're feeling a bit gun shy and even burned out on tracking.

I get it!

It took me some time to get to the place where I can track without it taking over my life or causing me to spin out.

I share some of my best practices in this episode to help take the pressure off having to do it perfectly while still creating results.

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Hi friend!

I don't know about you, but how I sleep sets the stage for how I'm feeling all the next day.

We are learning more and more the importance of quality sleep on our overall health and wellbeing. And yet, sleep is still one of the things my clients struggle with the most when we start working together.

Some key signs of poor sleep include:
-Feeling more hungry the next day (and usually craving the quick carbs for a boost of energy)
-Shorter fuse with your kids and your hubby
-Lack of energy to exercise

Whether your sleep is suffering a ton right now or you feel like you're sleeping ok-ish, but don't ever feel totally rested in the morning, this episode is for you!

Connect with Renay Roberts

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Are you ready to ditch the diet for good? Make friends with food and peace with your body?

Want to go from consumed with thoughts around food and your body all day to feeling more energized and having MORE time to do what matters most to you?

I can help! Book a free consult with me to see if we are a good fit