UNF*CK YOUR WEIGHT LOSS

Is your "summer bod" ready? Summer is right around the corner. It's beautiful outside! The grass is green and the flowers are blooming. But all you can worry about is the fact that bathing suits and shorts season is looming around the corner.

Rather than spending all summer wearing a sweater, why don't we work on feeling good NOW?

Dieting is very surface-level. It's comfortable, and it's familiar. It leaves us in this cycle of always chasing a number, a size, or a feeling. You are quite simply just chasing the thrill.

But...

If you want to lose weight PERMANENTLY, you need to go deeper and make some decisions about who you want to be and get to work. Rule #1 of permanent weight loss- No matter where you are in your journey, you're always going to work on yourself. Rule #2 of permanent weight loss- Learn how to implement flexible eating.

Let's get into all this and more in episode 47 of Unf*ck Your Weight Loss NOW!

About Bonnie-

Bonnie Lefrak is a Life & Body Transformation Expert and Founder of Selfmade, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive our habits and behaviors. It is her goal to help women create certainty in their own lives, their own results, and their own abilities.

Weight loss is not about the one “right” diet – it is about MUCH more than that. Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on.

Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out.

By addressing both the physical and mental aspects of dieting and weight loss, she has coached thousands of women ages 30-55+ from all over and helped them ditch the mindsets that are holding them back, achieve permanent weight loss, and get the bangin’ body of their dreams.

Bonnie is an expert at Demystifying weight loss. She helps you u****k your diet brain. She is on a mission to help women love themselves, to find PEACE in the process of losing weight, taking care of themselves, and leveraging the power they do have to become who and want they want right now.

Connect with Bonnie-

Listen to me...F*ck the scale. No seriously...f*ck it. You don't need a scale to lose weight. It is nothing more than an inanimate object that weighs you. And it weighs all of you, not just your fat. It weighs your muscle, your fat, your bones, your hair, your skin, your clothes.......everything.

What it says also changes at any given moment. Different times of day, week, or year will all weigh differently. Weighing in the morning will be different than at night, and so on. It can also change based on so many different factors including hormones and water weight. The scale is quite simply an unreliable tool that leaves us with unrealistic expectations. We aren't going to hit a certain number on the scale and solve all of our problems. We won't win a prize.

So since we are giving the scale a big middle finger...

Let's look at some other ways we can track our progress and reach our goals in episode 46 of Unf*ck Your Weight Loss, now!

About Bonnie-

Bonnie Lefrak is a Life & Body Transformation Expert and Founder of Selfmade, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive our habits and behaviors. It is her goal to help women create certainty in their own lives, their own results, and their own abilities.

Weight loss is not about the one “right” diet – it is about MUCH more than that. Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on.

Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out.

By addressing both the physical and mental aspects of dieting and weight loss, she has coached thousands of women ages 30-55+ from all over and helped them ditch the mindsets that are holding them back, achieve permanent weight loss, and get the bangin’ body of their dreams.

Bonnie is an expert at Demystifying weight loss. She helps you u****k your diet brain. She is on a mission to help women love themselves, to find PEACE in the process of losing weight, taking care of themselves, and leveraging the power they do have to become who and want they want right now.

Connect with Bonnie-

How can we approach diets and dieting without losing ourselves in the process?

Let me start off by asking you this...

What do you believe is in the way of your weight loss? Before you answer this question, let me warn you...don't say "me". If you are in my free Facebook group called Food, Fitness, Fat Loss for Real Life then you have probably seen me post this question. I tend to do it once every few months as a way to open up the conversation about weight loss.

The last time I posted it a woman answered that the diet industry is what was in the way of her weight loss. This is an interesting thought. Is the diet industry in the way of your weight loss? If so, how?

We are bombarded daily with commercials, ads, billboards, movies, TV shows, social media, etc that talk about dieting and being thin or lean. They make it seem as if you have to be a certain size to be happy, and that is just not true. The two things are not exclusive to each other. You don't just reach a certain weight and instantly become happy.

So how can we approach diets and dieting without losing ourselves in the process? Can we remain flexible enough to still enjoy the foods that we love and lose weight at the same time?

Let's break down my take on the diet industry in episode 45 of Unf*ck Your Weight Loss now!

About Bonnie-

Bonnie Lefrak is a Life & Body Transformation Expert and Founder of Selfmade, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive our habits and behaviors. It is her goal to help women create certainty in their own lives, their own results, and their own abilities.

Weight loss is not about the one “right” diet – it is about MUCH more than that. Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on.

Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out.

By addressing both the physical and mental aspects of dieting and weight loss, she has coached thousands of women ages 30-55+ from all over and helped them ditch the mindsets that are holding them back, achieve permanent weight loss, and get the bangin’ body of their dreams.

Bonnie is an expert at Demystifying weight loss. She helps you u****k your diet brain. She is on a mission to help women love themselves, to find PEACE in the process of losing weight, taking care of themselves, and leveraging the power they do have to become who and want they want right now.

Connect with Bonnie-

Eating for weight loss can be simple. It doesn't have to be overly complicated. You don't need all the recipes and complicated shopping lists. You just need to KEEP. IT. SIMPLE. After all, my goal is to help you simplify your weight loss and achieve your goals while also enjoying the foods that you love. So I decided to share with you 10 things that I always have on my grocery list.

Some of the things on my list might be surprising to you. I think people want to think that anybody who is in the health fitness, nutrition, weight loss transformation coaching space is f*cking perfect. Like they only eat organic and only eat chicken and broccoli...nothing else. But that would be a lie. I'm not perfect. I'm human. And so are you. If you want to simplify your weight loss, you should definitely start simplifying your grocery list.

Let's get into my list on episode 44 of Unf*ck Your Weight Loss right now!

About Bonnie-

Bonnie Lefrak is a Life & Body Transformation Expert and Founder of Selfmade, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive our habits and behaviors. It is her goal to help women create certainty in their own lives, their own results, and their own abilities.

Weight loss is not about the one “right” diet – it is about MUCH more than that. Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on.

Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out.

By addressing both the physical and mental aspects of dieting and weight loss, she has coached thousands of women ages 30-55+ from all over and helped them ditch the mindsets that are holding them back, achieve permanent weight loss, and get the bangin’ body of their dreams.

Bonnie is an expert at Demystifying weight loss. She helps you u****k your diet brain. She is on a mission to help women love themselves, to find PEACE in the process of losing weight, taking care of themselves, and leveraging the power they do have to become who and want they want right now.

Connect with Bonnie-

In today’s information age, we literally have all the information we could ever want at our fingertips.

But that’s not necessarily a good thing when you are trying to lose weight.

Here’s what I see happen…

We think we don't know enough. 

So we go in search of more information that is supposed to help us make the right decision.

We go collect more recipes, research more science about calories, or look at more theories and strategies regarding weight loss. 

Before you know it… 

We're swimming in information and feeling paralyzed by all the options we have. 

We're left feeling frustrated because we just don't know what is going to work. 

And when the diet industry gets involved, we’re left feeling confused because they offer the quick fix, the magic pill, or the special gadget that will make all your weight loss dreams come true. 

Except…

SPOILER ALERT: they don't…wamp wamp wamp…. 

So we just end up with even more confusion and still want to lose the weight.

What if I told you that you could end that confusion and become the woman that loses weight and keeps it off?

What if I told you that you could go from being a confused, struggling, stuck “dieter” to an empowered, confident, assured, and certain woman?

You just need to end the weight loss confusion.

Let's get into that, and more, on episode 43 of Unf*ck Your Weight Loss!

About Bonnie-

Bonnie Lefrak is a Life & Body Transformation Expert and Founder of Selfmade, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive our habits and behaviors. It is her goal to help women create certainty in their own lives, their own results, and their own abilities.

Weight loss is not about the one “right” diet – it is about MUCH more than that. Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on.

Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out.

By addressing both the physical and mental aspects of dieting and weight loss, she has coached thousands of women ages 30-55+ from all over and helped them ditch the mindsets that are holding them back, achieve permanent weight loss, and get the bangin’ body of their dreams.

Bonnie is an expert at Demystifying weight loss. She helps you u****k your diet brain. She is on a mission to help women love themselves, to find PEACE in the process of losing weight, taking care of themselves, and leveraging the power they do have to become who and want they want right now.

Connect with Bonnie-

Would you like to know the reason why most people gain back the weight they lose? Weight loss statistics prove that 97% of all people, not necessarily all women, but all people, will go on to regain the lost weight within three years. Those are pretty tough statistics. The question is why? Why do we gain it back? We have obviously had some success in losing weight. We know it can be done.

The reason is, we didn't change our mindset. We made the scale go down, but we didn't become the successful, confident badass. Instead, we are still the struggling, fearful, doubtful, afraid dieter. Without that change in our identity, we are most likely going to continue to struggle with weight loss.

The way you think is so much more important than the number on the scale. It is the key to success. If we want to become women who lose weight, and keep it off, then we have to remember who we are. Let's jump right into doing just that on episode 42 of Unf*ck Your Weight Loss, now!

About Bonnie-

Bonnie Lefrak is a Life & Body Transformation Expert and Founder of Selfmade, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive our habits and behaviors. It is her goal to help women create certainty in their own lives, their own results, and their own abilities.

Weight loss is not about the one “right” diet – it is about MUCH more than that. Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on.

Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out.

By addressing both the physical and mental aspects of dieting and weight loss, she has coached thousands of women ages 30-55+ from all over and helped them ditch the mindsets that are holding them back, achieve permanent weight loss, and get the bangin’ body of their dreams.

Bonnie is an expert at Demystifying weight loss. She helps you u****k your diet brain. She is on a mission to help women love themselves, to find PEACE in the process of losing weight, taking care of themselves, and leveraging the power they do have to become who and want they want right now.

Connect with Bonnie-

I am here to help you truly unf*ck your weight loss. To help you undo the years of programming the diet industry has instilled into your brain. One question I often get is, "What can I do to lose weight RIGHT NOW?"

It's simple. Ch Ch Ch Changes. You have to make sustainable changes. Creating a weight loss lifestyle is about making changes that you can live with. It is about playing the "long game". It is not a sprint. You aren't going to make these changes for a few weeks and that's it.

Creating a weight loss lifestyle is also not about perfection. You don't have to do everything 100% right, every day, in order to achieve weight loss. It is about making changes to become the best version of yourself. The woman who learns how to lose weight and keep it off for life. Today I'm going to give you a list of 10 things you could use for weight loss RIGHT NOW.

I don't want to overwhelm you. Some of the things on the list are just collecting data to see where you are at. Others are changing the way you view certain things. In this episode, you will also a few action items designed to help you take action RIGHT NOW. I challenge you to pick one thing from the list that you could easily do and one thing that would make the most impact on your current weight loss journey. Then let's work from there.

Let's get to it in episode 41 of Unf*ck Your Weight Loss now!

About Bonnie-

Bonnie Lefrak is a Life & Body Transformation Expert and Founder of Selfmade, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive our habits and behaviors. It is her goal to help women create certainty in their own lives, their own results, and their own abilities.

Weight loss is not about the one “right” diet – it is about MUCH more than that. Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on.

Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out.

By addressing both the physical and mental aspects of dieting and weight loss, she has coached thousands of women ages 30-55+ from all over and helped them ditch the mindsets that are holding them back, achieve permanent weight loss, and get the bangin’ body of their dreams.

Bonnie is an expert at Demystifying weight loss. She helps you u****k your diet brain. She is on a mission to help women love themselves, to find PEACE in the process of losing weight, taking care of themselves, and leveraging the power they do have to become who and want they want right now.

Connect with Bonnie-

If you're listening to this podcast, you're probably here because you're looking for weight loss help. You might be a struggling dieter. You might be wanting to move out of that into being a Self Made woman, but you just don't know enough about it.

In the free Facebook group, which I hope you are a part of, Food, Fitness, Fat Loss for Real Life I have been talking a lot about what's been happening behind the scenes inside my coaching group called Self Made. We have taken all of the intel we gathered over the last 2.5 years about what's working, what's not working, and where are women struggling and relaunched as Self Made 2.0.  

I'm going to go through some of the frequently asked questions people have had for me about Self Made. I'm not doing this because it's a sales pitch, but because I think the answers are actually going to help you on your weight loss journey. Whether we work together or not, these are the kinds of questions that come up. And my answers are probably going to be universal whether this is about you deciding to have me as your coach, your new best friend, or just different things that come up for you in your own weight loss journey.

Let's get right to it on episode 40 of Unf*ck Your Weight Loss, now!

About Bonnie-

Bonnie Lefrak is a Life & Body Transformation Expert and Founder of Selfmade, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive our habits and behaviors. It is her goal to help women create certainty in their own lives, their own results, and their own abilities.

Weight loss is not about the one “right” diet – it is about MUCH more than that. Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on.

Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out.

By addressing both the physical and mental aspects of dieting and weight loss, she has coached thousands of women ages 30-55+ from all over and helped them ditch the mindsets that are holding them back, achieve permanent weight loss, and get the bangin’ body of their dreams.

Bonnie is an expert at Demystifying weight loss. She helps you u****k your diet brain. She is on a mission to help women love themselves, to find PEACE in the process of losing weight, taking care of themselves, and leveraging the power they do have to become who and want they want right now.

Connect with Bonnie-

Working out and losing weight are not mutually exclusive.  You can lose weight without working out.  Is working out good for you? Of course it is. Is your weight loss dependent on it? Nope. I want to pull working out away from weight loss. I want to untangle that big mess in our heads about how we need to work out in order to lose weight. I have clients that have lost considerable amounts of weight without working out one bit.  There is even a coach in Self Made that lost her first 50-60 lbs without working out. It can be done.

Now, I do believe working out does have its place. Walking is one of my favorite things. I believe that walking is the best low-impact exercise that virtually anyone can do.  I also enjoy strength training and yoga. There are so many fun and exciting things to choose from when it comes to exercise, but you have to get your mindest right to achieve weight loss.

Losing weight, and keeping it off, means you have to start with the decision to do so. The moment you make the decision to lose weight...your journey starts. That's the commitment. I'll be the first to tell you that life gets lifey and there will be setbacks, but you have to learn how to have a back-up plan. 

Let's learn how to get our minds right and stay on track on episode 39 of Unf*ck Your Weight Loss now!

About Bonnie-

Bonnie Lefrak is a Life & Body Transformation Expert and Founder of Selfmade, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive our habits and behaviors. It is her goal to help women create certainty in their own lives, their own results, and their own abilities.

Weight loss is not about the one “right” diet – it is about MUCH more than that. Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on.

Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out.

By addressing both the physical and mental aspects of dieting and weight loss, she has coached thousands of women ages 30-55+ from all over and helped them ditch the mindsets that are holding them back, achieve permanent weight loss, and get the bangin’ body of their dreams.

Bonnie is an expert at Demystifying weight loss. She helps you u****k your diet brain. She is on a mission to help women love themselves, to find PEACE in the process of losing weight, taking care of themselves, and leveraging the power they do have to become who and want they want right now.

Connect with Bonnie-

Tell me if you have seen this quote before...

“Choose your hard. Marriage is hard. Divorce is hard. Choose your hard. Obesity is hard. Being fit is hard. Choose your hard. Being in debt is hard. Being financially disciplined is hard. Choose your hard.  Communication is hard. Not communicating is hard. Choose your hard. Life will never be easy. It will always be hard but we can choose our hard. Pick wisely.”

Maybe it inspires you, maybe it doesn't. But truly...what does it even mean? There is a lot of grey area in this quote.  Life isn't just black and white.  It is much more complicated than that...and so is weight loss.

Here's what I know...

The brain is always going to choose, not necessarily what is easy, but what is familiar. Many women struggle because of this. The choices they make are actually hard, but they continue to make them because they are familiar. It's very hard to break the pattern of what is familiar, especially when it comes to weight loss, dieting, and working out. 

Change is hard. For many women, including me, it is very hard to do something different. It's very hard to trust a new process. It's very hard to stop really restrictive dieting. BUT...there are ways to succeed by making simple changes.

Let's look at ways to "choose our hard" on episode 38 of Unf*ck Your Weight Loss.

About Bonnie-

Bonnie Lefrak is a Life & Body Transformation Expert and Founder of Selfmade, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive our habits and behaviors. It is her goal to help women create certainty in their own lives, their own results, and their own abilities.

Weight loss is not about the one “right” diet – it is about MUCH more than that. Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on.

Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out.

By addressing both the physical and mental aspects of dieting and weight loss, she has coached thousands of women ages 30-55+ from all over and helped them ditch the mindsets that are holding them back, achieve permanent weight loss, and get the bangin’ body of their dreams.

Bonnie is an expert at Demystifying weight loss. She helps you u****k your diet brain. She is on a mission to help women love themselves, to find PEACE in the process of losing weight, taking care of themselves, and leveraging the power they do have to become who and want they want right now.

Connect with Bonnie-