Thrive Beyond Size

When you think about exercise, how do you feel? Excited and ready to go or full of dread? Your answer to that question all depends on how you approach working out. The diet industry would have you believe that exercise is something you MUST do to lose weight. Aside from the fact that this is completely untrue, when you think exercise is something you MUST do, it feels like a chore and so you don’t want to do it.

So in this episode, we’re looking at your mindset around exercise, and offering an alternative way to look at movement that will make you feel a heck of a lot better about including it in your life.

Specifically, you’ll learn:

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What comes to mind when you think about setting goals? For some, it may be a sense of excitement. But for many of us, it fills us with dread. As women, we spend so much time focused on taking care of others that we forget what it’s like to have dreams for ourselves. We may even feel guilty or selfish for wanting more in our lives.

But it doesn’t have to be that way. This week, I’m joined by Dr. Angela Veesenmeyer, a coach who helps women create the next version of themselves. She shows us a whole new way to look at goals that will inspire you to stop quitting on yourself and the things that are important to you, including your weight loss.

By listening to this episode, you’ll learn:

To help you learn how to stop quitting on your goals and get the most out of this episode, download Angela’s free workbook here:

www.themindmanagementcoach.com/freeworkbook

You can also find Angela on Instagram @angelaveesenmeyermd

LEARN MORE FROM DR. MICHELLE TUBMAN:

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The weight loss world can be an overwhelming place to navigate. There is SO much conflicting information out there and it’s hard to know who you can trust. For the longest time, the diet industry had pretty much everyone convinced that in order to lose weight, you had to eat less, move more, and that would be enough. And when we quickly learned that this is rarely enough, “experts” started piping in and everyone had a theory on the royal road to weight loss: low fat, low carb, keto, macros…nevermind the crazy fad diets out there – I even remember trying to live on grapefruits for awhile.

In recent years, new movements started popping up – Health At Every Size (HAES), body positivity, intuitive eating, the antidiet, and more – aimed at encouraging us to love our bodies as they are, look beyond weight loss for happiness, and importantly, to heal us from all the trauma caused by diet culture over the years.

And while I completely embrace body acceptance, living life beyond the scale, and healing diet trauma, these movements have also left many women feeling very alone, and sometimes even judged negatively for wanting to lose weight.

So in this episode, I am joined by dietician and fellow weight loss coach Cassie Christopher. Together we navigate through all of this with the goal of illustrating for you that there is a middle ground in weight loss. There are places where you can learn to both accept your body AND make the healthy changes you want. There are places where you can learn how to live the life you want and deserve right now WHILE you lose your weight. And there are places where you can heal from years of diet trauma, and learn how to feed your body and soul from a place of self-love, self-compassion, and knowing what’s truly right from you, no matter what the diet industry has to say about that.

To learn more about Cassie and download her free roadmap, "You're done with dieting but still want to heal emotional eating", visit her at: cassiechristopher.net/free

LEARN MORE FROM DR. MICHELLE TUBMAN:

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We always talk about the importance of feeling your feelings when it comes to weight loss. But what does that actually mean, and why is it so important? This week, we’re joined by coach Rhonda Farr, an expert in all things emotions. She tells exactly why our feelings are so important to our weight loss journey (and living a fulfilled life in general).

In our interview we discuss:

• What exactly an emotion is by exploring several definitions
• How we actually experience emotions in our body
• What “embodiment” is and why it’s crucial for weight loss
• Various methods to practice embodiment

If you loved what Rhonda had to share with us, download load her free course:

Free Four Part Series to Magnetize Mind and Body to Your Goals:

https://rhondafarr.com/minicourselandingpage/

Learn more about Dr Tubman and Wayza Health:

Website: www.wayzahealth.com

Download my free Food Freedom Roadmap here

Follow me on Facebook and Instagram

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Journaling is a powerful tool for transforming your life, and it’s essential on your weight loss journey. Journaling allows you to gain awareness of your deeper thoughts and beliefs that keep you stuck in old patterns of eating, and it also allows you to explore new ways of relating to food.

In this episode of the podcast, we talk to Jen Laffin, a writing coach. She teaches us how to use journaling on the weight loss journey and shares great tools to get you started.

After listening, you’ll learn:

• The science behind why putting pen to paper is so effective
• Several journal prompts you can use daily, including the “3 G’s”
• Tricks for getting started when you think you have nothing to say
• The benefits of having a daily journaling practice

If you’d like to more about Jen, visit her at www.JenLaffin.com.

Learn more about Dr Tubman and Wayza Health:

Website: www.wayzahealth.com

Download my free Food Freedom Roadmap here

Follow me on Facebook and Instagram

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Do you sometimes use alcohol to soothe uncomfortable emotions like stress, anxiety, or boredom? If you do, you’re not alone. It’s so common for those of us who struggle with overeating to overdrink as well. And not just eat or drink, but also shop, binge on Netflix, or get lost scrolling through social media. It’s just what our brains like to do to avoid feeling all those uncomfortable or painful emotions.

In this episode, I’m joined by Caroline Holke, a Drink Less Coach who helps people overcome the sh*tty parts of drinking. You’ll learn:

• Why you turn to alcohol when you don’t really want to
• Practical tips for gaining control over your drinking
• How to retrain your conditioned response to alcohol so that you can drink what you want, when you want

To help you practice navigate your urges to drink, download Caroline’s free guide here: https://www.carolineholkecoaching.com/cravings-hack

LEARN MORE FROM CAROLINE HOLKE

WEBSITE | INSTAGRAM | FACEBOOK

Learn more about Dr Tubman and Wayza Health:

Website: www.wayzahealth.com

Download my free Food Freedom Roadmap here

Follow me on Facebook and Instagram

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It’s my birthday today! The past year has been full of some hard lessons…and also really coming to understand what’s important to me personally and professionally. This podcast and Wayza Health has pushed me way outside my comfort zone, and I believe I’m a better woman, physician, and coach because of it. I love nothing more than learning and sharing what I learn with you. So tune in to this episode to hear my little pearls of wisdom on what it means to be 46 today.
 

LEARN MORE FROM DR. MICHELLE TUBMAN:

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What’s the first thing you often do when you start a weight loss program? For many, it’s deciding what you want to weigh – your goal weight. We often have that one magical number in mind. The number that defines our success and the number that will bring us happiness. But what if your body has something else in mind? What happens if you don’t reach that desired number on the scale? Defeat, frustration, and a whole lot of beating ourselves up.

But there is a different way to define your goal weight – one that trades that defeat and frustration into joy and confidence. In this episode, we talk about the concept of ideal weight. Specifically, you’ll learn:

LEARN MORE FROM DR. MICHELLE TUBMAN:

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What role does exercise play in your life? We all know that exercise is an important part of a healthy lifestyle…after all, our bodies were built to move! But so often, we get stuck in the mindset that we have to move or workout in a certain way to lose weight. This week we talk to Stephanie Lueras, a personal trainer who lost 200 lbs, regularly competes in endurance events, and now teaches others how to find joy in movement.

After listening to this episode, you’ll know:

To learn more about Stephanie, check out her website:

https://heartandsolefit.com

LEARN MORE FROM DR. MICHELLE TUBMAN:

WEBSITE | INSTAGRAM | FACEBOOK

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Weight loss is 10% nutrition and 90% a mental game. All those thoughts in your head that tell you what you “should” do to lose your weight tend to work against you. And that’s because those same voices all say you aren’t worthy, you don’t deserve to lose your weight, and that everyone else’s needs are more important than your own. If you want to lose your weight and keep it off, you have to start talking to yourself in a different way.

In this episode of the Mindful Weight Loss podcast, we talk with Sharon Natoli, a coach who specializes in self-talk. We explore the different judgmental and critical voices that are always screaming in our heads, and we also talk about how we can access the companion voices that are on our side, and work to help us achieve our goals.

After listening to this episode, you’ll understand:

To learn about Sharon and her self-talk work, visit her at: www.sharonnatoli.com

Download Sharon’s PDF: Find Your Voice At Work by clicking HERE.

LEARN MORE FROM DR. MICHELLE TUBMAN:

WEBSITE | INSTAGRAM | FACEBOOK

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