Get Unstuck Today

Latest Episodes:

Episode 11: Try This Pre-Weigh-In Practice For A Better Relationship With The Scale! Oct 19, 2018

Show notes

In this episode, I discuss a strategy shared with me by a friend and long-time 1:1 Nutrition Coaching client, Carolyn. Carolyn has a history of letting the scale negatively influence her day, specifically, her mood and confidence. After years of frustration with that clunk of metal, she finally found a strategy that positively primed her to handle any number she saw and still feel great about herself. Listen to learn Carolyn's strategy!

Episode 10: 5 Reasons Your Weight Increases After A Diet (And Why It's Okay) Oct 15, 2018

Show notes

In this episode, we'll dissect five major reasons you see an uptick on the scale in the 5 - 10 days after a diet. We will discuss why these changes are not only to be expected but also beneficial. If you're guilty of freaking out when you see a small jump on the scale after a diet then this episode is a MUST LISTEN!

Episode 009: How To Fight Back Against Trigger Foods Oct 12, 2018

Show notes

In this bite-size episode, you'll learn how to not only identify your trigger food(s) - the ones that you intend of having a bite of but end up devouring - but how to fight back and conquer them.

Episode 008: The Worst Mistake You Can Make After A Diet Oct 08, 2018

Show notes

In this episode, you'll learn about the WORST mistake you can possibly make after a dieting phase and how this mistake is what's holding you back from losing weight and keeping it off for good!

Episode 007: The Importance Of Non-Scale Victories During A Maintenance Phase Oct 05, 2018

Show notes

In this bite-size episode, you'll learn why it's crucial that you track other indicators of progress outside the scale. The scale is a pesky, unreliable clunk of metal that's bound to drive you insane and likely to lead to irrational, emotionally charged nutrition decisions. No Bueno. Understanding where to look for victories and positive change – outside the scale – will arm you with the feel-good emotions of success and progress you need and deserve to stay strong during a weight-maintenance phase.

Action Step: After listening to this episode, list at least four non-scale parameters of health, well-being, and progress you'll track during your post-diet weight-maintenance phase.

Episode 006: Overcoming The Psychological Adaptations To Maintain Your Weight Once And For All Oct 01, 2018

Show notes

In this episode, you'll learn how your thoughts and mindset are impacted from your very first diet, as well as by every subsequent diet, and how these changes ultimately influence your ability to maintain your weight loss once and for all.

Episode 005: Why You Should INCREASE Protein After You Finish Dieting Sep 28, 2018

Show notes

In this bite-size episode, you'll learn why it may be beneficial to increase carbohydrates, fat, AND protein following completion of a diet. You'll learn what advantages this offers, how long to keep protein elevated for, and how to transition back to your normal protein intake without gaining back a bunch of weight.

Action Step: After listening to this episode, outline how many more grams of protein you'll eat per day after your next diet, for how long, and how you will go about reducing this number back to normal when it's time.

Episode 004: Physiological Adaptations That Occur During A Diet Sep 24, 2018

Show notes

In this episode, you'll learn just how much of an impact a calorie deficit has on your metabolism, and specifically your ability to expend energy and handle an influx of calories at the end of a diet. You'll also better understand the vulnerable and challenging position you're in at the end of a diet and how to best approach this period to maintain your hard-earned weight loss.

Action Step: After listening to this episode, simply reflect:

Are you guilty of yo-yo dieting?
Are you guilty of wanting to diet again a few weeks after finishing your last diet?

It's okay! But you NEED to change your thoughts and actions to break free from this vicious cycle if you want to achieve successful long-term weight maintenance.

Okay, I actually do have an action step: Write the following down FIVE times: "After a diet, I am in a vulnerable position, physiologically speaking, and need to spend just as much time, if not more, NOT dieting before considering another diet."

Episode 003: Your End Of Diet Weight Is A Lie Sep 15, 2018

Show notes

Have you ever experienced what felt like a significant jump on the scale shortly after finishing a diet?

You're not alone.

In this episode, I'll convince you that your end of diet weight is a lie. And that by using this final weight (or, your lowest weight), as a reference point to judge success during a maintenance phase, you're setting yourself up for failure. Instead, you'll learn what a more accurate (and reliable) point of reference is to better use to define success during a maintenance phase and how to use the scale, in general, to track progress after a diet.

Action Step: After listening to this episode, figure out your new – more accurate and reliable – reference weight to be used to measure success during your current or upcoming post-diet weight maintenance phase.

Episode 002: Getting Clear On Your Vision of Weight Maintenance Sep 14, 2018

Show notes

In this episode, we discuss the importance of having an ideal vision of what a successful weight maintenance phase looks like to you and how to cultivate it.

How many nights per week will you dine out?

How many times per week will you enjoy alcohol?

How will you navigate office treats?

Will you eat the food at each social occasion you attend?

You need to have an answer to these questions (and more) before embarking on a weight-maintenance phase so that you set the right expectations and are able to confidently define success.

Action Step: After listening to this episode, take 10 minutes and answer the questions discussed to paint the picture of your ideal weight maintenance phase!

Our TOPPODCAST Picks

Follow Us

Stay Connected

Related Podcasts

Links

Stay Connected