CONSISTENT by Primal Potential

Latest Episodes:

212: Overwhelmed? Aug 02, 2016

Show notes

There was a definite theme in my coaching this week - individuals who feel overwhelmed or like they aren't sure where to start or how to proceed. I've got you covered in today's episode!

If you ever feel overwhelmed by your goals or by all the strategies & approaches available to you, if you ever feel like you don't know how or where to dive in, we will clear that up in today's episode.

http://primalpotential.com/212-overwhelmed-beat-overwhelm-and-indecision/

211: Thin People & Food Issues Jul 30, 2016

Show notes

Food issues, guilt, emotional eating and food obsession are not exclusive to overweight and obese individuals. Not even a little bit. Today, we're talking about thin people & food issues.

Except, it's more than that. We're talking to my sister.

A couple weeks ago, I had my mom on the show. It was a tough episode but we talked about how, as a thin mother, she really struggled with having an overweight child (me). I was the token fat kid. It was a rough road.

That episode triggered a lot of comments and questions, many of which were related to that sister I talked about. What was it like for her, as a thin child, to grow up with so much emphasis on food and shame related to obesity?

Well, "that sister" is Debi. My oldest friend, my closest friend and the yin to my yang. Don't miss this candid conversation about food issues then & now in the absence of a weight struggle.

http://primalpotential.com/211-thin-people-food-issues/

210: When You Are Your Own Worst Enemy Jul 28, 2016

Show notes

I used to be my own worst enemy. There was a huge gap between what I wanted and what I did. There wasn't anyone keeping me from achieving my goals...except for me.

Because of that, one of my affirmations is now "I am militantly on my own side". I am on my team. I will not sabotage myself.

I don't need all the answers but I will not stop seeking, trying and finding a way.

In today's motivational minisode, I'm talking about how and why to get on your own team. It's time to stop being your own worst enemy.

http://primalpotential.com/210-own-worst-enemy/

209: How To Stop Overeating Jul 26, 2016

Show notes

If we could master how to stop overeating, we'd be pretty much all set, right? In fact, I'd be a bazillionaire if I could give you just a couple words to help you stop overeating forever. Easier said than done, for sure!

But today we are moving in that direction. I want to help you understand why we overeat and what we can do about it, beginning today.

If you listen to the facts & strategies in this episode, I am 100% positive that we can move you in the direction of your goals right now, today.

http://primalpotential.com/209-how-to-stop-overeating/

How To Stop Overeating

Overeating is a complex issue. If we want to understand how to stop overeating, we have to understand what triggers us to overeat and how to overcome or re-wire those triggers.

In today's episode (don't miss it!), we'll talk about things like:

Taste specific satiety (how you can feel "full" of one thing but keep eating something different)
Overeating cues
Understanding our desire for food rewards and how to break the cycle
The power of hyperpalatable foods
What it really means to determine if & when food is "worth it"
How to make incremental improvements
Food urges that come with behavioral transitions

If you want to reduce or stop overeating, you absolutely need to listen to today's episode!

208: The Truth About Food Guilt Jul 23, 2016

Show notes

What is food guilt? We've all done it to ourselves, one bad food choice leads to throwing in the towel on the entire day. That gross feeling and disappointment with ourselves, that is food guilt. Beating yourself up and assigning emotion to your food choices is the essence of food guilt.

Looking at yourself as good or bad based on your food choices - that is food guilt.

Here's what I want you to consider: Is it working for you?

Is it improving your choices or is it keeping you stuck in a negative cycle of your own creation that leads to more choices you feel badly about?

Does it help you feel better about yourself, or help you make a better choice the next time you think about cheating? Chances are it doesn't, and it never will. So you've got to stop beating yourself up over FOOD!

In today's episode, I'll be diving into why food guilt doesn't work, why you should stop it, and what you should be doing instead.

http://primalpotential.com/208-food-guilt/

207: Lessons To Your Future Self Jul 21, 2016

Show notes

Everyone knows that hindsight is 20/20. We all wish we could go back and give our younger self's advice. Today's podcast focuses on the exact opposite idea. The past is in the past, we've learned lessons the hard way, and it is time to move on and look forward. In today's podcast (one of my favorites!), I'm talking about lessons to my future self.

All of this introspection was inspired by the article, "20 Tips I'd Give Myself 20 Years Ago" which has NOTHING to do with fatloss. In the podcast, I'm breaking out key points from the article that really hit home for me, and I'm sharing the 3 lessons I would give to my future self.

http://primalpotential.com/207-lessons-to-my-future-self/

Your life is not about how much you weigh or what size you wear. Your life is about how you feel.

Are you happy? Happiness is about JOY! As you create more joy, you create more happiness. The goal is not about a number, the goal is about the joy in your heart.

Don't let fear influence your decisions.

How many times have you not done something because you were scared of what other people would think or say? How much have you missed out on?

Don't let the fear of rejection, looking stupid, or getting hurt keep you from experiencing all of the things you want to experience and enjoying life like you deserve.

You matter more than the work you do. You are not the work you do.

Make yourself a priority. You will have more to give the world when you give more to yourself.

206: My #1 Fat Loss Recommendation Jul 19, 2016

Show notes

OK, you've decided to make a change, but you have no idea where to start (or restart). Today's podcast will dive into my #1 fat loss recommendation: tracking.

We aren't talking about calorie counting, carb or macro counting, just some down and dirty quick journaling. In less time than it takes to obsessively count your item of choice (and with far less frustration), you can learn more about what is and what is not working for you. It's easy, it's quick and it's crucial to laying the groundwork for finding a solution that works for you.

I'll be talking about what to track, when to track, and most importantly WHY we track.

http://primalpotential.com/206-my-1-fat-loss-recommendation/

My #1 Fat Loss Recommendation

Tracking! Think of it like a journal. You don't have to spend time worrying about exact calories, or even exact portion sizes. What you are really after is a documenting what you ate and how it made you feel.

It does not need to be a chore. You can get this done in less than 5 minutes each day. Ultimately, it will help you establish trends and analyze those trends as a tool in our weight loss journeys.

Why You Should Track

1. To learn more about your body and what works for you

2. To keep you objective.

3. To anchor yourself to your goals

What You Should Track

Food and Feelings. It is that simple. If you get in a workout, add fitness, too!

Food is easy, just track what you eat (approximately how much), and when.

Feelings don't have to be hard, but it is the most important. Include your hunger, cravings, and energy over the course of the day. I encourage you to expand past the basic feelings and include your mood, the quality of your sleep, and events that occurred during the day. These really helps create a comprehensive picture of what exactly is going on in your world.

Most everyone should be able to effectively track in under 5 minutes a day.

Where You Should Track

I've created a tracking cheat sheet and template to get you started. Find a routine that works for you and stick with it!

Learning From Your Document

Revisit. Revisit. Revisit.

Take time to look back through your tracker and identify trends.

Analyze the food you are eating and correlating body reactions. Analyze your workouts to identify how that affects your energy level and hunger.

205: Use Your Mind To Transform Your Body Jul 16, 2016

Show notes

We are continuing our celebration of Primal Potential's 2nd anniversary with a super special guest! My friend and former Fat Loss Fast Tracker, Maggie!

I want you to hear directly from someone who has transformed, inside and out, over the last 14 or so months. She has lost 50 lbs, more than 13 inches from her waist and she feels that the biggest changes she made were to the way she thinks! That's right, Maggie is going to share how you can use your mind to transform your body.

She is real, she is inspirational and I hope we can all find encouragement and hope in her powerful message!

http://primalpotential.com/205-use-your-mind-to-transform-your-body/

Use Your Mind to Transform Your Body

In today's episode, Maggie and I tackle so much including:

What results she has created over the last 14-15 months
How affirmations changed her life
How she handles days when she isn't feeling motivated
How her mindset has changed
How her dietary habits have changed

Resources

Join me at ASCEND in Nashville!

Follow Maggie on Instagram & check out her transformation!

Bounce Back Strategy

204: The Problem Behind The Problem Jul 14, 2016

Show notes

Today is a special & emotional episode! My mom is on the show! Yup, we are discussing the problem behind the problem - where my unhealthy relationship with food & body image began and how she coped with raising an overweight child.

While I don't think our past defines us and I certainly don't think we're stuck there, I absolutely believe it is important to evaluate your self-limiting food & body image beliefs and begin to ask "Are these true?" and find ways to move beyond them.

You don't want to miss this emotional episode!

http://primalpotential.com/204-the-problem-behind-the-problem/

The Problem Behind The Problem

In today's episode, my mom and I tackle so much including:

Specific choices she made and how they impacted how I view food and my body
The development of unhealthy relationships with food & body image
Helpful and unhelpful strategies related to raising an overweight child
How her body image impacted the way I thought about food
What might have happened if she took a different approach
How restriction and forced exercise shaped the way I look at health

I want to give another huge THANK YOU to my mom for stepping outside of her comfort zone, admitting where she made mistakes and having this honest conversation with me to hopefully help others and open up conversations about weight, shame and body image.

203: Happy Anniversary, Primal Potential Jul 12, 2016

Show notes

Today is Primal Potential's 2nd anniversary!

THANK YOU, from the bottom of my heart, for your support, trust and encouragement.

What a wild ride it has been!

I hope you'll take a few minutes to listen to today's episode on Primal's anniversary. Today, I'm opening up registration for ASCEND, the first ever Primal Potential Women's Transformation Weekend.

Listen to hear all the details and click here to be one of the 50 women to join me in downtown Nashville, TN this November!

Tickets are on sale now!

http://primalpotential.com/203-happy-anniversary/

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