Lean With Plants

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How Paloma Escaped A Lifetime Of Failed Diets And Is Rocketing Towards Her Goal Sep 24, 2024

Meet Palomoa, one of our amazing Lean with Plants clients, who has lost 18 pounds and transformed her life in just a few short months, despite facing challenges like chronic illness and ADHD.

After trying countless diets, she’s finally discovered what truly works for her. Tune in as we dive into her inspiring journey, filled with insights and practical tips that can motivate you to make positive changes in your own life!

📚 Join the FREE mini-course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

📆 Get a FREE 1:1 Weight Loss Consult to see how we can help you smash those goals https://link.localbestgyms.com/widget/form/pOZDvwcJQoWbQ5KPeiGv

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

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How To Stop Feeling Like A Failure And Accelerate Your Progress Sep 16, 2024

What if instead of feeling like a failure every time you mucked up, you got a boost of motivation and could make progress faster?

What if instead of being scared of failure, you embraced challenges head on with excitement?

I truly believe that when people learn to fail ‘well’ they become unstoppable.

Tune in to hear how to do just that.

If you’re ready to do whatever is required to succeed for your health goals, then book a free consult with our team to talk about making that a reality.

📚 Join the FREE mini course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

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Find the constraints to your success Sep 10, 2024

Imagine you’re faced with two paths to success: one is hard and full of obstacles, while the other is straightforward and effective.

The secret to success isn’t about working harder; it’s about working smarter. Successful people don’t create more obstacles for themselves, they find ways to remove them.

In this episode, I’ll use the inversion method to explain how figuring out what will guarantee failure and avoiding those issues is often much simpler than trying to discover the perfect path to success.

Instead of getting overwhelmed by all the endless things you need to do to become successful, focus on identifying what would guarantee your failure, then simply, do the opposite.

It’s natural to feel like you’re fighting a losing battle and that progress is impossible. It’s easy to think that giving up is the only option. But true success isn’t about never facing challenges; it’s about persevering, taking responsibility, and making adjustments to simplify your path so you can achieve your goals with greater ease.

📚 Grab your copy of the Calorie Density chart here, by signing up to my FREE mini course to kickstart your weight loss 👇https://kickstarter.fitwithplants.com/products/3086bdba-221a-4ab6-992e-8f93f077363f/categories/4ded6ac5-7986-4e47-b4d7-7453d90db29e/posts/e2395f15-0a7e-4633-b758-74b9a47c3a89

The podcast i talk about in the episode

https://podcasts.apple.com/nz/podcast/modern-wisdom/id1347973549?i=1000666600695 👇

If you’re ready to do whatever is required to succeed for your health goals, then book a free consult with our team to talk about making that a reality.

📚 Join the FREE mini course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

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How Janie Lost 32lbs In Her Late 60s While Dealing With Crazy Life Challenges Sep 03, 2024

Janie spent years trying to lose weight and get healthier, but sticking to a diet long-term was always a struggle. Since joining the Lean with Plants family, everything has changed. Now, at 69 years old, post-menopausal, and busy caring for her husband, Janie could have easily felt discouraged. Instead, she found a way to stay consistent, enjoying the foods she loves without overcomplicating things, and has become the hero of her own story. With determination and support from her coach, Janie has lost 32 pounds, changed her mindset, and transformed her life.

📚 Join the FREE mini-course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

📆 Get a FREE 1:1 Weight Loss Consult to see how we can help you smash those goals https://link.localbestgyms.com/widget/form/pOZDvwcJQoWbQ5KPeiGv

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

https://podcasts.apple.com/be/podcast/the-5-things-that-guarantee-you-never-achieve-your/id1502040576?i=1000657064772

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How I Brainwashed Myself To Get Lean Aug 28, 2024

I’m not a genius and I still got lean.

I’m no one special BUT I lost 40lbs by brainwashing myself to be able to change engrained behaviours.

In this episode, I share the 10 things that helped me to change.

Not just in weight loss, but in business, fitness, and my personal life as well.

If you’re sick of feeling like a failure because you can’t stay consistent or break free off old patterns… then listen in.

The 5 Things That Guarantee You Never Achieve Your Weight Or Fitness Goals:

How To Trick Your Brain Into Doing Hard Things And Actually Liking It!

https://podcasts.apple.com/be/podcast/how-to-trick-your-brain-into-doing-hard-things-and/id1502040576?i=1000661554137

If you’re ready to do whatever is required to succeed for your health goals, then book a free consult with our team to talk about making that a reality.

📚 Join the FREE mini course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

https://www.instagram.com/pagingadventure

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How Jordan Lost 37lbs While Consistently Traveling! Aug 06, 2024

Jordan lost 37 pounds by staying consistent, despite traveling at least once a week every month. She began her weight loss journey on her own, driven by personal commitment and self-discipline as she was fed up of yo-yo dieting. However, the challenges of doing it solo prompted her to seek coaching, investing in herself to achieve her goals.

The accountability and guidance from Lean with Plants coaching have been crucial to Jordan's ongoing success, helping her achieve impressive consistency and lose weight more quickly in a sustainable manner that she can maintain for life!

Tune in to learn how coaching can unlock your full potential and discover how Jordan embraced this journey, transformed her mindset, and made impactful behavioural changes. See how these steps reinvented her life, boosted her confidence, and opened up exciting new opportunities.

Jordan's story is truly inspiring, showcasing how a commitment to self-improvement can lead to transformative results.

You can follow Jordan and her adventures below👇

📚 Join the FREE mini-course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

📆 Get a FREE 1:1 Weight Loss Consult to see how we can help you smash those goals https://link.localbestgyms.com/widget/form/pOZDvwcJQoWbQ5KPeiGv

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

https://fitwithplants.com/schedule-your-call-7

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10 Cheat Codes For Making Your Goal A Reality Jul 30, 2024

Ever wonder how some people achieve big goals and make progress with seemingly little effort, while others are working alot harder but feel stuck?

In this episode, I'll reveal 10 cheat codes to help you turn your goals into reality by making your journey easier, not harder.

No matter the setbacks, difficulties, or how long the road ahead seems, these cheat codes will help provide you with the tools to gain success. Even if progress feels slow or the path isn’t clear, I know that staying consistent with your efforts will eventually get you where you want to go.

By embracing these 10 cheat codes, you’ll demonstrate that you’re someone who pushes through obstacles, fatigue, and self-doubt. You’ll become the person who stumbles but always gets back up. Our behavior is shaped by our identity, and to succeed, we need to become people who keep moving forward.

These ten cheat codes have kept me committed to my journey and helped me achieve my goals, no matter the challenges. I hope they can help you too!

Want help losing weight for good? Book a FREE weight loss consult so my team and I can chat to you personally about how to reach your goals.

You can learn the exact framework that kickstarted me losing 40lbs as a vegan for FREE👇

https://fitwithplants.com/kickstarter-opt-in-page-page

You'll learn 🧠 👉 The truth about weight loss 👉 How to eat more and burn fat 👉 What to eat and limit 👉 To create weight loss optimised meals 👉 To stop self-sabotage and get consistent

📚 Join the FREE mini course to kickstart your weight loss 👇

https://fitwithplants.com/kickstarter-opt-in-page-page

📱 I love hearing from you guys! So follow me around the social stuff!!

🤙 Find me on: My Website ➔

https://www.chelseamae.com

Instagram ➔

https://www.instagram.com/chelseamaecullen/

Podcast - Lean with Plants ➔

https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576

How to Effortless Maintain Your Weight And Escape The Lose/Gain Cycle Jul 22, 2024

Have you ever wondered why it’s so easy to gain weight back?

Have you ever felt trapped in a cycle of lose some, then gain some endlessly?

In this episode we’ll look at how to easily maintain weight loss, pause when you stop losing rather than gaining it all back… and know how to safeguard yourself from sneaky old behaviours creeping back in.

This is the building block to finding body and food freedom. A system of eating that feels maintainable.

A clear understanding of what your day to day meals look like and solid habits with your food and behaviours.

Having clearly defined boundaries so nothing to ‘slip’ to.

When you do this, you truly can put weight loss behind you. For good.

If you’re ready to do whatever is required to succeed for your health goals, then book a free consult with our team to talk about making that a reality.

📚 Join the FREE mini course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

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The 6 Steps To Avoid Bad Decisions And Speed Up Your Progress Jul 15, 2024

Ever struggled with knowing if you’re making the right decision?

Ever wondered how successful dieters know what actions to take to smash their goals and seem to have more opportunities to be successful?

In this episode we break down the 6 step system for how to become a decisive action so that you can make the right moves that get you to your goal FAST.

If you’re ready to do whatever is required to succeed for your health goals, then book a free consult with our team to talk about making that a reality.

📚 Join the FREE mini course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

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How To Trick Your Brain Into Doing Hard Things And Actually Liking It! Jul 08, 2024

Imagine if you could ‘self talk’ yourself into doing difficult things and actually enjoying them? Imagine being able to tell yourself, I’m going to achieve X, and then being able to follow through and doing it?

In this episode we’re going talk about how to do just that using the power of framing and reframing to tell yourself stories that propel to your goals while actually feeling GOOD about it.

Work smarter not harder right?

If you’re ready to do whatever is required to succeed for your health goals, then book a free consult with our team to talk about making that a reality.

📚 Join the FREE mini course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

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The Exact Daily Formula I Used To Lose 40lbs And Keep It Off Jun 25, 2024

Fat loss doesn’t have to be mystical, it’s actually a simple formula, with consistent inputs that have consistent outputs (eat veggies and get into a calorie deficit = lose fat)

The hard part is what behavioural inputs you need to ACTUALLY do it.

Not just go to the gym each week, but HOW to make yourself do it when you just want to lie on the couch and watch Netflix.

That’s where habits come in… and using the 4 stages of habit building to make positive behaviours easy and obvious, and negative ones difficult and painful.

In this episode, I break down how to do exactly that, so that you don’t have to hope and pray you reach your goals, you are guaranteed to.

If you’re ready to do whatever is required to succeed for your health goals, then book a free consultation with our team to talk about making that a reality.

📚 Join the FREE mini course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

🤙 Find me on:

My Website ➔ https://www.chelseamae.com/

Instagram ➔ https://www.instagram.com/chelseamaecullen/

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How to Become A Life Long Baddie! Aka Create A Fitness Routine That Lasts Jun 11, 2024

Building a consistent workout routine isn’t about losing weight.
It’s about heart health, preserving muscle, reducing the risk of various diseases, mental health and building trust in yourself.

No MATTER who you are, some form of exercise routine is vital for long-term health.
In this episode, I’ll cast a vision for adding this to your routine, plus show you how to make it easier, more satisfying and FUN so you can do it long term.

If you’ve ever struggled to build a workout routine that lasts and actually enjoy doing it… then this is the episode for you.

If you’re ready to do whatever is required to succeed for your health goals, then book a free consult with our team to talk about making that a reality.

📚 Join the FREE mini course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

https://airtable.com/appYNl0OitMzhygNo/pagSGqgZqbEL3i1XO/form

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How To Win The Diet War And Fight For Your Freedom Jun 04, 2024

We’re in a war for our health and most women are losing.

We’re loosing to processed foods, dopamine, habits and not being able to structure an environment of success…. but there is hope.

We can take back our health and confidence… and it starts by realising that we need to get serious about behavioural change.

If you're interested in being one of the 10 women at the Lean with Plants retreat in September 2024, then you can apply below:

If you’re ready to do whatever is required to succeed for your health goals, then book a free consultation with our team to talk about making that a reality.

📚 Join the FREE mini-course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

https://airtable.com/appYNl0OitMzhygNo/pagSGqgZqbEL3i1XO/form

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The 5 Things That Guarantee You Never Achieve Your Weight Or Fitness Goals May 28, 2024

If you want to guarantee failure, then these are the 5 things to do (or keep doing)

Sometimes it’s easier to simply avoid the things that will guarantee failure, and do the opposite, rather than try to come up with what success looks like!!

This concept comes from the great Charlie Munger (this entire episode was inspired by his work) and is all about inverting success.

Be warned. This episode is spicy.

I go hard on core beliefs that are probably holding you back.

There are 3 that most people hold onto that will stop them from achieving their goals, and they are not fun to admit are actually holding us back.

If you like results, being challenged, and making progress… then give this one a listen.

If your’re interested in being one of the 10 women at the Lean with Plants retreat in September 2024, then you can apply below:

If you’re ready to do whatever is required to succeed for your health goals, then book a free consult with our team to talk about making that a reality.

📚 Join the FREE mini course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

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How To Get What You Need From Your People To Ensure Success - Having Hard Conversations May 13, 2024

Ever found yourself in weight loss discussions, surrounded by differing opinions, personal insecurities, and well-intentioned advice? It's a common challenge when aiming for your weight loss goals. But remember, you're not alone!

Join me for a live discussion with our Lean with Plants members, where we'll explore strategies for navigating these tough conversations with spouses, family, friends, and others. This journey can often lead us to feeling misunderstood or out of place, but it's vital to stay true to our aspirations and values, regardless of external validation.

Maintaining body autonomy and embracing our uniqueness, even in the face of obstacles or misunderstandings, is crucial for success. I hope this episode provides valuable insights into effective communication and self-assertion on your weight loss journey.

Always remember, your journey is yours alone, and authenticity is key to success.

📚 Join the FREE mini course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

📆 Get a FREE 1:1 Weight Loss Consult to see how we can help you smash those goals https://link.localbestgyms.com/widget/form/pOZDvwcJQoWbQ5KPeiGv

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

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The Weird Mindset That Allows Successful People To Improve 90% Faster 🤯 May 06, 2024

What is the one character trait that allows one person to make leaps in their progress and another to keep failing?

Curiosity… weird but true and in this episode we’ll talk about how to implement curiosity in your journey to learn and improve faster AND know what big steps to take to have the most leverage in getting to your goals.

Buckle up!!

📚 Join the FREE mini course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

📆 Get a FREE 1:1 Weight Loss Consult to see how we can help you smash those goals

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

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The 10 Things You MUST Know To Lose Fat (And Keep It Off) Apr 29, 2024

Ever been in a group of women talking about all the diet’s they’ve done?

Ever wondered everything and nothing seems to work and why it’s so hard to burn fat? Ever felt confused by all the different info out there and don’t know what to believe?

In this episode we’ll break down the 10 things you MUST know to understand weight loss, and how to use it to start burning fat and keep it off.

Think of this as weight loss 101 for dummies… but not just knowledge, instead practical advice you can apply today.

📚 Join the FREE mini course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

📆 Get a FREE 1:1 Weight Loss Consult to see how we can help you smash those goals https://link.localbestgyms.com/widget/form/pOZDvwcJQoWbQ5KPeiGv

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

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How Ramona Lost Fat And Built Lean Muscle After Menopause! Apr 22, 2024

Ramona is losing fat and gaining muscle post menopause.

She’s almost 60 but has lost 20lbs over the past few months and if feeling in better shape now then she did 20 years ago.

Tune in for her inspiring story, plus so many nuggets of wisdom of how to build iron clad habits like she has!

📚 Join the FREE mini-course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

📆 Get a FREE 1:1 Weight Loss Consult to see how we can help you smash those goals https://link.localbestgyms.com/widget/form/pOZDvwcJQoWbQ5KPeiGv

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

https://scrappycookbook.com/

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8 Months Of Bulking Recap - How Much I Gained And What I Learned Apr 17, 2024

I’m opening up about weight gain, bulking and becoming muscle mommy in training!All the tea, all things I’ve leant and my results.

Come a long for the ride, and learn from my success (and my mistakes!)

Low Waste Cooking And Simple Meal Prep — Interview With Carleigh From Plant You Apr 08, 2024

Carleigh Bodrug, founder of PlantYou and author of the New York Times bestselling PlantYou, talks about how to create easy kitchen systems, meal prep and reduce food waste!

We talked about making prepping easy, learning to cook, experimenting in the kitchen and finding quick and easy ways to meal prep that work for even the busiest people.

What I loved most was our conversation on how to beat perfectionism in the kitchen, avoid overwhelm and create sustainable, simple systems to eat healthier, even if you don’t have a ton of confidence in the kitchen.

Carleigh’s second cookbook, Scrappy Cooking: 140 + Plant-Based Zero-Waste Recipes That Are Good For You, Your Wallet, and the Planet is out now and I am so excited for my copy, grab your copy and get cooking!

Check out the Plant You website:

https://plantyou.com/

Follow Carleigh on Instagram

https://www.instagram.com/p/Cxs4D6kLLTX/

📚 Join the FREE mini course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

📆 Get a FREE 1:1 Weight Loss Consult to see how we can help you smash those goals https://fitwithplants.com/schedule-your-call-6

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

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How To Do Hard Things While Creating A Sustainable Lifestyle Apr 04, 2024

The goal isn’t to do easy things!

We’re doing that now.

The goal is to become the kind of person where hard things are easy things for YOU.

The power of successful people is they know where to tweak things to make them FEEL easier, more satisfying, more fun, or slip into those behaviours better than other people.

Unsuccessful people think things SHOULD feel easier, but then MAKE them harder. Successful people think things SHOULD feel hard, but then MAKE them easier.

Once we know the path to success is to conquer hard things, we need to get a clear expectation of what ‘hard’ looks like, and then make them as simple, fun, and easy as possible so we can do them forever.

In this episode, we talk about exactly how to do just that.

📚 Join the FREE mini-course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

📆 Get a FREE 1:1 Weight Loss Consult to see how we can help you smash those goals https://fitwithplants.com/schedule-your-call-6

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

https://www.broccolimum.com/ebooks

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Interview with Ami (Broccoli Mum) on Losing 60lbs And Making Lifelong Changes Mar 26, 2024

From raw vegan and meal replacement shakes to now cooking up delicious, weight loss recipes for her 140k followers on Instagram, to say Ami has had a wild transformation is an understatement.

Buckle up for some serious weight loss wisdom and inspiration from one of the most down to earth and ‘real’ humans out there.

Also check out some of Ami’s amazing recipes below👇

📚 Join the FREE mini-course to kickstart your weight loss 👇

https://fitwithplants.com/kickstarter-opt-in-page-page

📆 Get a FREE 1:1 Weight Loss Consult to see how we can help you smash those goals https://fitwithplants.com/schedule-your-call-6

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000580702765

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More Mantra’s And Mindsets That Changed My Life Mar 18, 2024

We’re going to talk about mindset on this episode.

Bia’s and worldviews that get you moving forward our keep you stuff.

I'll dive deep in to how our default thought patterns and internal dialogue can sometimes be very negative, and how to change that for good.

Change is possible, because even though we may not have control over the thoughts our brains are telling us, we can have 100% influence on how we respond them.

Listen to the original Mantra’s and Mindsets podcast below:

If you like this episode please leave a review and let me know what you think.

📚 Join the FREE mini course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

📆 Get a FREE 1:1 Weight Loss Consult to see how we can help you smash those goals

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

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How Rebecca Lost 35lbs, Built Simple Meal Prep Systems, And Learnt To Have Hard Conversations Mar 04, 2024

Imagine going from never being an inconvenience to learning to can ask for what you want, telling the restaurant what you need, and getting your partner on board with your diet.

That’s exactly what Rebecca did.

In this episode, we talk about how she lost 35lbs and started having hard conversations.

How she built simple and easy systems to support her habits, EVEN when times get tough or she needs to travel.

📚 Join the FREE mini-course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

📆 Get a FREE 1:1 Weight Loss Consult to see how we can help you smash those goals

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

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Travel Confidence//How To Avoid Weight Gain And Still Enjoy Your Trip Feb 27, 2024

If you’re going to get different results, then you need to change your identity around food… not just at home but when traveling and out of your house.

In this episode I break down the 3 steps to still keep making progress while you travel or leave your house.

If you’re not a recluse and ever plan to leave your home again, then you’re going to need these tools!

📚 Join the FREE mini course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

📆 Get a FREE 1:1 Weight Loss Consult to see how we can help you smash those goals

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

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The 5 Habit Building Cheat Codes I Used to Lose 40lbs and Keep Them Off Feb 19, 2024

We’re going to talk about the fail-proof way to build a habit.

You only need to focus on 5 things.

If you think use these 5 areas, and build your habits this way, you cannot help but succeed. This is the cheat code for changing behaviour.

If you don’t, you go around in circles feeling like a failure, wondering why you’re so lazy. Feeling frustrated that you can't stick to something.

Feeling annoyed that you don’t keep your word to yourself.

You’re not the problem, you just haven’t had a way of forming habits yet.

In this episode, we dive into how to do just that.

📚 Join the FREE mini course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page

📆 Get a FREE 1:1 Weight Loss Consult to see how we can help you smash those goals

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

Subscribe and see you next week.

Year of Change: 3 Simple Steps to Actually Succeed Long-Term Feb 12, 2024

Long-term change boils down to 3 things:

Solidifying core habits.
Going through the valley of despair and coming out the other side.
Making change feel sustainable.

In this episode, I’ll dive into how to do just that.

Not short-term behaviour change, but how to make it stick for the long haul.

If you want more than a fleeting diet plan and to actually put weight loss behind you once and for all and make this your year, then tune in.

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How Lilly Lost 25lbs, Became A Runner, And Built Confidence She Didn’t Think Was Possible Feb 07, 2024

Lilly struggled with perfectionism, self-destructive habits, and emotional eating.

Now she’s lost 25 lbs, become a runner, and can eat in a way that she knows she’ll maintain for life.

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How Danielle Stopped Secret Bingeing And Reached Her Goal Weight FAST!! Feb 01, 2024

After years of feeling like a failure, because she couldn’t lose or keep off the weight consistently, Danielle got to her goal weight in record time while ALSO feeling good about the process.

Her story of beating secret bingeing, giving up alcohol, and finally ‘winning’ at her diet while finding food freedom is incredibly inspiring.

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How to Use Failure to Accelerate Your Progress Jan 15, 2024

We’re going to talk about how to really make change.

Most people say they want it, but won’t actually create systems that force a change in behaviour.

As James Clear from the book Atomic Habits states, “You rise and fall to the level of your systems.” Your systems are just the structures, environment and routines that shape your behaviour, so the cool thing is as soon as we use the 8 principles of system building, we can create systems that make it inevitable to succeed, even in light of failures.

Join me in this episode to do exactly that.
Want to be part of our Beta Program? Click the link to apply: https://airtable.com/appYNl0OitMzhygNo/shrBLoWblIIODkZAe

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From 210lbs to Plant-Based Athlete - How Shari Lost the Weight and Climbed Mount Everest Jan 08, 2024

Shari was the girl who always got picked last in gym class.

She never dreamed she’d be an athlete (much less in her 50’s) but now she’s runs marathons and in September climbed the equivalent of Mount Everest on a plant-based diet.

Tune in for her wild story of 27 + fad diets, becoming a runner, and struggling with low energy on a keto diet.

Now she’s 9lbs away from her goal weight, completely confident she can get there without restriction, and knows she can eat this way for the rest of her life… not only that she gained the energy she needed to complete the gruelling 29029 Everest event.

This episode will inspire and challenge you in what’s possible.

If Shari can become the hero of her story, so can you.

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Holiday Weight Gain, New Year's Resolutions, and Making Your Goals STICK! Dec 25, 2023

What’s it going to take to stop the weight gain cycle again this year?

It’s going to mean radical responsibility to change and take action.

It’s going to require building core habits that don’t rely on willpower.

It’s going to mean you get comfortable picking yourself up after failure.

It’s going to mean tough conversations and a new identity.

It’s going to mean you become the person you’re destined to be.

Let’s do this.

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How Trace Reached Her Goal Weight in 14 Weeks After Dieting for 15 Years!! Dec 13, 2023

After 15 years of yo yo dieting, starving and feeling like a failure, once Trace had the tools to succeed she reached her goal in 14 weeks!!

In this episode we go over losing fat while eating more, navigating social situations and staying consistent… and what can happen when you gain confidence and stop thinking about weight loss all the time.
Chick Pea Mash -https://www.youtube.com/shorts/F1j6J5uYl04

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My story of losing 40lbs, extreme exercise, dieting hell and finding food freedom Dec 05, 2023

I tried almost every diet. High carb, low carb, raw till four, fully raw, counting calories, you name!! But nothing stuck until I learnt about calorie density and started stuffing my face with potatoes.In this episode I look back at my journey and the lessons learnt a long the way.
Losing 40lbs is no joke… but the real success for me is finally being able to maintain it, and know I can for life.
Be inspired about what’s possible.

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What To Do When Everything Feels Hard And You Want To Quit Nov 27, 2023

We’ve all felt that feeling of wanting to quit. When things feel difficult, slow and frustrating.

When we’re not sure what to do next or feel hopeless.

In this episode, we go over the 4 emotions around wanting to give up, and how to use each of them to propel you to your goal, not away from it.

If you’ve ever felt like giving up on your diet or want a goal that feels too hard, this is for you.

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How Ginger Lost 33lbs In Her 50’s — After A Lifetime Of Feeling Like A Failure Nov 20, 2023

Ginger has been dieting her entire adult life.

I remember the first call we had, she told me she didn’t think she’d actually be able to be successful and this was her last ditch effort.

A year later she’s lost 33lbs, become a badass and done things she thought impossible… like fly out to visit her son after feeling she could never get on a plane!!

This episode has so many practical and mindset nuggets on how Ginger made lasting change.

For anyone feeling hopeless after a lifetime of dieting (Ginger is nearly 60!!) There is hope and change when you have REAL behavioural change tools.

📆 Want change like Ginger? Get a FREE 1:1 Weight Loss Consult to see how we can help you smash those goals

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The Top 10 Weight Loss Habits Nov 13, 2023

Wanna change? You’re going to need to build new habits, do things differently, and create a new identity.

If you want to change that you’re going to need to be prepared to let go of everything surrounding the old default patterns and build new ones!

In this episode, we look at the top 10 habits that helped me lose 40lbs and keep them off.

(And now 1000s of other women inside of Lean with Plants)

I share how to actually start implementing them and the tools for building repetition and consistency even when things feel difficult.

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How Judy lost 60lbs and beat breast cancer Nov 06, 2023

Radical responsibility and a hero’s mindset. That’s what makes Judy different.

Not only has she lost 60lbs, but she’s also the carer of her husband, and took ownership of her life to beat cancer. To say she has not had life easy is an understatement.

In this episode we talk about how to take up space, ask for what you need and find a supportive community.

We also dive into how to get out of all or nothing thinking and embrace the journey of small changes to find food freedom and make more progress!!

Be inspired and encouraged about what’s possible with Judy’s story.

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How to have more motivation and reinforce positive behaviour Oct 30, 2023

Motivation is the catalyst then ongoing drive to work towards a goal.

Most of us have seen ‘motivational content’ millions of times without really taking action.

We get stuck when things feel difficult and frustrated (then give up) when we don’t see enough progress.

In this episode, we’ll talk about how to change that by:

Knowing where you want to go and having a strong reason to start.
Looking at the struggle as meaningful and being motivated to continue.
Using proven behaviour tools to KEEP going even when things get tough.

Be encouraged, inspired, and walk away with actionable tools to keep going.

You ARE capable of change. You just need the right tools.

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How Serena lost 160lbs and took ownership of her Future Oct 23, 2023

There’s something insanely impressive about the perseverance and dedication needed to lose 160lbs… (an entire person!) but that’s exactly what Serena did.

No fad dieting, just tiny habits, lots of potatoes, and radical responsibility for her environment. (And a ton of hard conversations with family and friends.)

We dive into motivation… how to keep going when you’ve got a long road ahead.

Communicating with family… how to get your kids and partner on board with changes.

Vacations… how to stay consistent with a 9-day Disneyworld Trip!

One of my favourite interviews ever, buckle up for some serious encouragement and a light kick in the pants too.

🧠 Get the accountability you need to crush your goals 👇

Book a FREE Goal Setting Weight Loss consult with our team

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What I’m teaching my kids about body image and food Oct 16, 2023

What I'm teaching my daughters about body image and food... lots of nuggets, and some controversial opinions, I believe this is going to be helpful whether you're a parent or not...

Here’s a sneak peek of what to expect:

I DON'T hold beauty as a value metric. I don't call my kids pretty or cute. I don't call myself beautiful or believe I need to I don't think stretch marks or loose skin or rolls are beautiful or that it matters. I don't think every woman has to be beautiful because beauty is just wrapping paper. I'm trying hard to come against a beauty-obsessed culture by saying screw it rather than expanding my view of what 'beauty' means.

Tune in to hear this and more about how to raise kids who view food and their bodies WELL!!

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75lbs Down and Counting! - Kezia reveals the secret sauce to success Sep 25, 2023

Kezia lost 75lbs in Lean with Plants and then became a coach!
In this episode we talk about her journey, the game changers that got her losing weight after years of dieting, and how she’s translated that knowledge into solid action steps for Lean with Plants Clients.

We highlight the top mindsets and habits of our best clients and how you can get the same results.

This is not a quick fix, but when you apply these behaviours lasting change follows.

Buckle up for a value-packed episode and learn from the data of what truly brings lasting change.

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How Nikki went from victim to hero with tiny habits Sep 18, 2023

Imagine going from years of weight fluctuations, dieting, negative self talk and feeling like a ‘failure’ to confidently maintaining despite stress and constant challenges.

That’s Nikki’s story, and in this episode we dive into how she lost 10lbs and knows she’ll never diet again.

From not being able to brush her teeth every day, to creating a planking habit every time her son does.

From never being able to maintain any of the weight she’d loose from years of different diets, to now being ‘in the battle field’ of her journey but KNOWING she can keep going and finding it fun.

Nikki’s story is inspiring and has so many nuggets of wisdom to start making real changes, even if you feel overwhelmed and like you’ll never be able to get to the goal.

Her story is proof that our identity and behaviour can radically change when we have the right tools.

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Unlocking the Power of Unshakeable Routines Sep 11, 2023

Routines are the foundation of who we are today and will be tomorrow.
Unsexy but INFINITELY powerful in changing our behaviour. We must develop habits and routines that are not swayed by motivation if we want to succeed.
Listen in for how to build routines that are satisfying, easier and that we can do consistently. 100% of the time.
I mentioned the podcast episode Identity, which you can listen to here!

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Youtube ➔

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How Janelle found food freedom and built a lifestyle she loves Sep 04, 2023

Janelle shares how she found food freedom, build simple and easy habits as a busy mum, stopped beating herself up about failure and found peace at last.

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https://www.amazon.com/Raising-Girls-Who-Like-Themselves/dp/1760894362/ref=monarch_sidesheet

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How to become the hero of your own story Aug 28, 2023

No one is coming to save you.

No one is going to pick up a fork and put broccoli in your mouth or say no your mother in law for you.

Change is HARD, so we MUST be the hero of our own story and face the fight head on if we want to succeed in weight loss, habit change, fitness, or really anything.

Unfortunately we’ve been condition to be passive victims… mere side characters rather than the protagonist we were destined to be.

All this can change when we adopt a heroes mindset and know how to keep moving forward even when challenges inevitably come. (There’s no good story without some conflict!)

In this episode go over what to expect, how to embrace struggle, and ultimate transform into the hero that gets the prize.

The hero you are destined to be.

I mentioned a book called — Raising girls who like themselves by Kasey Edwards. So far I’m loving it!! You can find it here:

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How Joanna lost 30lbs, transformed her habits and found food freedom after decades of yo yo dieting Aug 22, 2023

As we mark Joanna’s one-year milestone with Lean with Plants, I wanted to share how she’s lost the 30lbs and now can KEEP it off after starting dieting at just 7 years old.
In this episode we dive into escaping decades of yo yo diets and fads, gaining confidence and building habits and becoming yourself again after motherhood and weight gain

It is truly an honour to see someone transform before you eyes like Joanna has, and her story is sure to encourage you too.

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How to Gamify Habits and Make Dieting Fun Aug 14, 2023

Isn’t it weird how kids learn so fast while having FUN, and yet adults try and struggle while HATING the process? It’s time we explore a new way of learning and building habits. The formula for success is always repetition and play makes it easier to get your reps in because it’s fun and rewarding.

Tune in to learn about gamifying your habit building.

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Dieting and stress - how to keep going life get’s too hard Jul 30, 2023

My life get’s really darn hard. There are so many days I don’t feel like I can cope and yet somehow I’ve maintained 40lbs of weight loss, while running a business, being a busy mama and having a husband with a disability.

10 years ago I did NOT have the toolkit to make that happen and it’s been trial and error and many books on behavioural science later that I have a toolkit of 6 habits/mindsets that keep me going on my worst days.

They are:

I know that 100% effort isn’t required to see results, but SOME consistent effort is always needed.
Consistent minimal effort beats intensity EVERY time. You don’t need to sprint, but you do need to put 1 foot in front of the other. Ask yourself what that looks like everyday. It changes.
I don’t pendulum swing. Your circumstances aren’t binary, behaviour doesn’t need to be either. I’m looking for the best I can do even on my worst days
I set minimum targets rather than big goals.
I have a level of external support and accountability even when I’m feeling like I can’t do things.
I make my life easier so I’m more likely to follow through on good behaviour.

Simple tools but they truly work.

If you’re needing more personal help and accountability to lose fat, jump on a free strategy call with our team to see how we can help you get lean 📆

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Effort is the price of success Jul 21, 2023

At the beginning of the year, I said my goal for this year was to be mediocre, however even though I believe there are times when mediocrity can be helpful, it can also be a hinderance.
Success requires effort and perseverance, for there is no gain without pain. Hard work serves as the key that unlocks the door to triumph. The things truly worth having in life are not obtained effortlessly; they demand dedication and resilience. Weight loss is one of those things, it doesn't come easy, it takes time, dedication and consistency to see great results. Success is not a mere gift bestowed upon us; it is earned through relentless commitment and determination.

The more we invest in our endeavors, the more satisfying the victory becomes. The journey towards success is marked by a path paved with hard work, guiding us towards our aspirations.

It's important to remember that if success were easily attainable, everyone would have it. Yet, it is the challenges we face and overcome that make it truly meaningful.
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Weight loss rules to live by Jul 04, 2023

Let’s talk about the 3 weight loss rules to live by.

We'll be exploring the concept of calorie density and three key principles to keep in mind as you’re choosing what foods are optimal (and harmful) for fat loss.

So if you're looking for some practical tips and tricks to help you on your weight loss journey, stick around and let's get started!

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You’ve got nothing to lose by going all in Jun 26, 2023

Take a leap, embrace the unknown, and ask yourself, "What's the worst that could happen if I don't try a new approach to weight loss?

What have I got to lose by going all in?

Inaction and fear means there's a real cost to our overall health and mindset. This week I dive into Callie's story, which is what inspired me to do this episode. It's important to remember the immediate benefits of consistent action, even without immediate results. Failure often stems from a lack of action, so remove barriers, confront obstacles, take risks, and do the thing anyway.

Shift your focus from outcomes to the process of growth, let go of results, practice persistence, and understand that overnight success follows years of perceived failure. Measure progress, explore multiple indicators of success, and seek motivation through repetition, accountability, making action easier, rewarding progress, and fostering a community that normalizes the behaviors you want to cultivate.

Shift your focus from outcomes to the process of growth.

Release your attachment to results.
Reflect on the person you could become by consistently doing 'the thing', even without immediate results. Will you be better off than before?
It's all about practice and staying in the game.

🌟 Remember, overnight success often follows years of perceived failure.

Measure your progress, choose growth.
Keep track of your achievements.
Look beyond a single measure of success.
Find ways to stay motivated.

Discover the processes that drive consistent action

Embrace repetition and routine, establishing structured habits within your daily life.
Seek accountability to stay on track and ensure follow-through on your commitments.
Make action feel effortless by simplifying tasks and finding ways to streamline your efforts.
Celebrate your progress through rewards and acknowledgments.
Surround yourself with a supportive community that normalizes the behaviors you aspire to cultivate.

Episodes resources:

Microwaves and safety (You’ll see citations attached to this video) https://nutritionfacts.org/video/Are-Microwaves-Safe/
Essentialism - Greg Mckeown

Atomic Habits - James Clear

📚 Join the FREE mini course to kickstart your weight loss 👇 https://fitwithplants.com/kickstarter-opt-in-page-page 📆 Get a FREE 1:1 Weight Loss Consult to see how we can help you smash those goals ⁠⁠https://fitwithplants.com/schedule-your-call-6⁠⁠⁠

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How the diet industry lied to us Jun 20, 2023

Weight loss is often surrounded by a cloud of mystery and perceived complexity. There are many fad diets promoting quick weight loss and so much conflicting information online, it's hard to know what is true and what isn't.
The diet industry thrives on exploiting people's desires to lose weight quickly and effortlessly, often resorting to misleading claims.
Many people believe that there must be some secret formula to shedding pounds and getting in shape. They tend to think of themselves as unique individuals who require personalized advice or special attention in order to achieve their weight loss goals. Additionally, there is a prevalent belief that our metabolisms are somehow flawed or broken, making it even more difficult to lose weight as we age. This leads to the idea that we need specific diets tailored to our body types or blood types.

However, the truth is far simpler. We are not as special as we think when it comes to weight loss. The fundamental principle remains the same for everyone: we need to create a calorie deficit. Our metabolisms don't actually break; the main difference lies in the fact that we tend to lead more sedentary lifestyles, resulting in fewer calories burned. Ageing also plays a role in weight gain, mainly due to decreased physical activity levels. Lifestyle factors also influence weight gain, but the basic strategy for weight loss remains unchanged.

Weight loss is not a rapid process in most cases. Instead, a healthy and sustainable rate is around 1-2 pounds per week. Any additional weight loss beyond this can be considered a bonus, but it's important to focus on the non-scale victories and leading measures of progress such as long term habit change rather than solely fixating on the number on the scale.
The foundation of successful weight loss lies in creating a calorie deficit. While our starting points may vary there is no need for complex and specific diets based on body type or blood. By understanding the true nature of weight loss, we can implement effective strategies and achieve our goals, regardless of our individual circumstances.

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Cheat meals, cravings, and restriction Jun 12, 2023

Should you Incorporate cheat meals into your diet?

Indulging in meals that deviate from your usual eating routine raises the question of whether it is a beneficial practice. The concept of "cheating" on your diet often carries negative connotations, suggesting that you are engaging in something forbidden or naughty. It can lead you to make choices that conflict with your long-term objectives.

But what exactly is the ultimate goal? When faced with choices, what is the best option for you in the present moment? For me, personally, I don't believe in the concept of cheat meals or days. Experience has taught me that what starts as a cheat day can easily spiral into a cheat week.

If you find yourself yearning for a break from your regular diet, it might be an indication that the current approach is not sustainable in the first place. The idea of cheat days fails to acknowledge that success can manifest differently in various situations.

So, what should you do when perfection seems unattainable? Instead of an all-or-nothing mindset, strive for a "next best" mentality. Focus on doing something better than what you have previously done, rather than succumbing to extreme patterns.

Rather than swinging between extremes, consider incorporating pauses into your routine. This means allowing yourself occasional indulgences while maintaining overall balance.

Here are some practical examples of how to enhance your indulgent experiences:
Elevating Takeout Meals:

Make them more filling.
Incorporate additional vegetables.
Opt for options with lower calorie density.

Alternate Choices:

Pair your pizza with a side of broccoli.
Enjoy a burger accompanied by homemade potato chips.
When visiting a place like Starbucks or Disney World, opt for a baked potato as a lighter option.

Comfort Meals:

Indulge in dishes like curry or creamy pasta that provide a sense of comfort.
These meals may be slightly heavier, but they can still be enjoyed in moderation.

Treats and Desserts:

Transform these moments into special occasions.
Take your time savoring each bite.
Choose single-serve portions to maintain control and avoid overindulgence.

In summary, the concept of cheat meals can be reimagined as an opportunity to explore indulgent choices in a mindful manner. By incorporating these strategies, you can strike a balance between enjoying occasional treats and maintaining a healthy lifestyle.
Thanks for listening

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Gaining weight and losing momentum: How to STOP the scale creeping up Jun 07, 2023

Weight gain and loss are responses to changes in calorie intake, which are not mystical occurrences but rather predictable outcomes. These changes can be influenced by internal and external factors related to our environment and behavior. Understanding these factors is attainable.

To achieve desired changes in weight, it is important to modify both internal and external aspects of your current environment. The traditional approach, which relies solely on willpower and the belief that enduring pain will lead to different results, has proven ineffective in the past.

Instead, adopt a new approach:

Make decisions that increase the likelihood of progress towards your goal, focusing on the direction rather than seeking a single right answer.
Implement internal systems that facilitate behavioral changes.
Establish external systems that promote desired behaviors.
Recognize that disciplined individuals are not inherently more disciplined but rather create environments that support discipline..
Consider the contents of a bodybuilder's pantry or a skateboarder's trunk as examples as to what your own pantry looks like.

I'll also be discussing my personal strategies, which involves:

Holding myself accountable for my actions.
Discovering enjoyable ways to incorporate exercise into my routine.
Creating commitment devices to reinforce my goals.
Modifying my external environment to enhance the likelihood of success.

Thanks for listening

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How winners think differently May 29, 2023

Winners, often exhibit certain mindset traits and thinking patterns that contribute to their success. It's so important to cultivate a winners mindset because when it comes to losing weight you need to look past obstacles and see the opportunity for change so you can take action. Winners believe in their ability to overcome obstacles.
They view setbacks and failures as learning opportunities rather than roadblocks. Instead of dwelling on problems, they actively seek solutions and stay optimistic about their chances of success.
In this episode I'll go over the main ways I think winners think differently:

They make an Intentional effort be positive
They acknowledge and share wins and progress
They express what they are grateful for
They are disciplined about not being a victim in how they speak
They look for ways to solve problems
They recognise that emotions are not an absolute truth
They are data driven not emotionally drive.

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Character traits of successful dieters - Part 2 May 21, 2023

People who lose weight and keep it off have 12 traits in common.

In this episode we’ll go over the last 6 of these traits.

Keeping things simple and easy.
Understanding the power of tiny habits.
Seeking accountability.
Cultivating patience
Viewing success on a longer timeline
Focus on fast, messy action rather than perfectionism.

Tune in to hear how to becoming an action taker, not an excuse maker, and start seeing results.

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Character traits of successful dieters - Part 1 Mar 29, 2023

In this episode I'm going to be talking about the character traits that makes people successful when it comes to dieting and losing weight. The attributes I will be talking about are shared by successful people everywhere, but they don’t happen by accident or luck. They originate in habits, built a day at a time. My team and I have identified 12 key traits that all successful dieters have in common. This is a 2 part episode, I will be talking about the first 6 in this episode, so don't forget to subscribe to the podcast so you don't miss out on part 2.
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Overachievers and habits - why it’s so much harder to get consistent Mar 20, 2023

Consistency is harder for overachievers because they go from 100 miles an hour to zero very quickly as they rely on their willpower rather than creating habits.
If we set ambitious goals that we can't reach, we often lose heart and abandon them altogether. However, the "1% better daily" principle advocates for making small daily improvements that can eventually result in substantial progress.

By concentrating on making consistent 1% improvements every day, individuals who are overachievers can establish sustainable habits that will eventually help them get to their long term goals.

Although minor changes may appear insignificant initially, they can result in significant progress and growth over time. By continuously making incremental improvements, those who aim for excellence can develop momentum and accomplish their objectives in a sustainable manner.

James Clear, author of "Atomic Habits," suggests that relying solely on willpower is not a sustainable way to build habits. Instead, he recommends implementing a system of small, consistent actions that gradually become part of one's routine. For overachievers, this may mean setting lower expectations and focusing on the process rather than the outcome. By creating a habit of consistent, small actions, overachievers can avoid burnout and achieve their goals in a sustainable way.
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Prioritizing Health During a Crisis: How to Stay Consistent in Survival Mode Mar 06, 2023

in this episode, we talks about how to prioritise health even when you’re going through a crisis and just surviving. We’ll talk about the benefits of losing weight in a healthy way, which includes gaining confidence and self-discipline, having more energy, and being equipped to deal with the stresses and difficulties of life.

We also dive into practical ways to deal with a crisis, such as eliminating distractions and decision fatigue, accepting discomfort, saying "no" more often, and prioritizing sleep. This is all about shifting from a victim mentality to a victor mentality, taking ownership for what you want, and committing to small but regular actions to achieve your goals.

If you liked the podcast, please leave me a review on apple podcasts!! It helps get the message out to more people.

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How AI will change the weight loss industry forever Feb 27, 2023

In this episode, we’ll discuss how artificial intelligence (AI) is set to change the weight loss industry forever.

We explore the potential uses of AI in coaching, customising meal plans and workout routines, and making complex information more accessible to the public that has previously relied on industry ‘guru’s’ to translate.

I predicts that as AI becomes more prevalent in diagnosis, health professions such as nutritionists, dieticians, and doctors will become less valued. Instead, accountability and behavioural tools will become the most important parts of success. (They already are!!)

The biggest factor to success is implementation. Action beats knowledge every day.

While AI will help with some of this and change how we implement, human connection, accountability and community will still continue to be a huge part of what makes habit change ‘sticky’ so that you ACTUALLY do it long term.

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Don't Let the Scale Determine Your Success: Understanding Weight Fluctuations Feb 14, 2023

When it comes to tracking your progress on a weight loss journey, the number on the scales can be both encouraging and demoralizing. While it's natural to want to see the number go down as you make progress, it's important to remember that there are many factors that can influence the number on the scale in the short term.
In this episode I'll discuss why it's always important to focus on fat loss rather than just the number on the scales as there are many reasons why your weight can fluctuate such as the amount of food in your system, glycogen, water weight, and muscle weight can all influence the number in the short term.
By paying attention to these factors and reprogramming your mind to see the scales as a tool for interpret data rather a measure of your own self worth and success, you can then start tracking progress your in a holistic way and get a more accurate picture of your progress on your weight loss journey.
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5 Little-Known Consistency Killers & How to Beat Them Jan 25, 2023

In this podcast, I'll be sharing with you how systems and environment can change our behavior, and why even when we want it most, we still can’t seem to change!

I'll be discussing 5 subtle changes in our systems that can greatly affect our behavior and prevent consistency, and sharing tips and strategies on how to combat these changes in order to develop unshakeable default behaviors that lead to long-term habit change, and ultimately, weight loss!!

We’re constantly being pulled towards the path of least resistance and actively in battle with our current habits and environment. I'll be sharing my own struggles and what I have learned on how to create good habits, combat current ones, and understand the influences that affect them.

Knowledge is power, so it’s vital we understand WHY we fail before creating strategies that ACTUALLY work.

If we want long term change, we’ve got to create systems that are easy, obvious, attractive, and satisfying, so we can actually stick to them! Join me on this journey as we uncover the hidden roadblocks that prevent consistency and learn how to overcome them.

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https://www.amazon.com/Essentialism-Disciplined-Pursuit-Greg-McKeown/dp/0804137382

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Mediocre Goals for the New Year: My plan to do less and achieve more Jan 17, 2023

Hey and Happy New Year!
If you've been a long time listener of this podcast you will know I love James Clear and his book 'Atomic Habits'. It's been my bible of habit change for such a long time now.
James Clear suggests that the most effective way to create lasting change and form new habits is to shift our identity and focus on becoming the type of person who embodies the habits we want to cultivate, as apposed to focusing on outcomes.
Lately I've realized I have been extremely focused on outcome goals and whilst thinking about my new year goals I've decided that I need to be OK with being mediocre, so I can do less but achieve more.
In this episode I'll be discussing 5 reasons mediocrity can help combat perfectionism and why setting mediocre goals for myself is helping me to fight all or nothing thinking and behavior and help me achieve success.
Podcast Resources
A lot of these concepts were also inspired by James Clear and Greg Mckeown and you can find the links to their books below👇

Essentialism - Greg Mckeown

Atomic Habits - James Clear

This episode may also be useful to you
How to break bad habits once and for all 👇
https://podcasts.apple.com/NZ/podcast/how-to-break-bad-habits-once-and-for-all/id1502040576?i=1000587314591
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How to develop discipline with your food choices Dec 05, 2022

This week I'm going to discuss how to create a system that helps develop discipline in your food choices. I’ll be explaining the 6 key things you can start today to help you develop more discipline and consistency over time.
Self-discipline is the ability to push yourself forward, stay motivated, and take action, regardless of how you're feeling, physically or emotionally. Instead of thinking 'I am the problem’ or ‘ I have no self control' you need to start working on your system. Your system is SO important to your long term success.
Podcast Resources
How to break bad habits once and for all 👇
https://podcasts.apple.com/NZ/podcast/how-to-break-bad-habits-once-and-for-all/id1502040576?i=1000587314591
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Youtube ➔ https://www.youtube.com/ChelseaMae
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How to break bad habits once and for all Nov 22, 2022

This week we’re talking how to break bad habits once and for all by getting clear on what’s ACTUALLY holding you back and then changing it, rather than saying it ‘shouldn’t’ be an issue.

Ever heard the saying; 'If nothing changes, nothing changes'? - Lets change it!

Listen now to learn how you can adopt this mindset and start breaking those bad habits for good.

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5 weight loss myths that need to die Oct 18, 2022

Lets get into myth busting! There's so much information out there when it comes to health and wellness that it can get very confusing for us to understand. Many views are polarising, blown out of proportion, misunderstood and yet so many studies seem to back up every single opinion so you end up not being sure what to believe.
This week I will be breaking down and discussing the 5 most common health and wellness myths that I hear on a daily basis when it comes to weight loss that I feel need putting to bed once and for all.
Some of these myths include, that you need large amounts of protein, it's much harder to lose weight as you age, carbohydrates make you fat, fat makes you fat and willpower is the most important factor for weight loss.
Episode Resources👇
Interview with Dr Michael Greger - answering hard questions about weight loss
https://podcasts.apple.com/us/podcast/interview-with-dr-michael-greger-answering-hard/id1502040576?i=1000537522680
Mastering Diabetes interview with Robby
https://podcasts.apple.com/us/podcast/lwp-mastering-diabetes-interview-with-robby/id1502040576?i=1000518629789
If you listened to last weeks episode, you'll know we’re launching a coaching program to help a few people make bigger changes faster, if you’re interested in learning more click below 👇

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How to get big results FASTER (Science of motivation/action) Oct 10, 2022

I’ve talked a lot about tiny steps and how to make progress without oodles of motivation… but what do you do when you want big changes fast?? In this episode I share the 6 stages of creating HUGE change fast.

Motivation
Commitment
Plan
Accountability
Measuring progress
Following through

Every one of these is necessary for making big changes, and incredibly powerful!!

We’re launching a coaching program that has all of these elements (and more) to help a few people make bigger changes faster, if you’re interested in learning more click below 👇

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Mantra’s and mindsets Sep 26, 2022

This week we're talking about mindset, particularly challenging your thoughts by using positive affirmations and mantras. I'll dive deep in to how our default thought patterns and internal dialogue can sometimes be very negative. I hope this episode will give you some hope to believe change is possible, because even though we may not have control over the thoughts our brains are telling us, we can have 100% control and influence on how we respond them.
Resources
7 Habits of highly effective people by Stephen R Covey
Man’s search for meaning by Victor E Frankl
Atomic Habits by James Clear
If you like this episode please leave a review and let me know what you think.
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What exercises should you be doing for fat loss Sep 19, 2022

If you want to lose weight, you may be wondering how much you should be exercising and what exercises you need to do to lose weight.
Losing weight is all about being in calorie deficit, so it's understandable you think you need to exercise to lose weight as you'll burn more calories right? Whilst there is some truth to that it's more complex than you might think. There's a lot to unpack this week, so in this episode I'll be discussing what effect exercise has on your ability to lose weight, what exercises to do and most importantly when is the right time to include it.
Podcast episode about NEAT:
https://podcasts.apple.com/nz/podcast/heres-a-very-neat-fat-loss-hack-you-need-to-know/id1502040576?i=1000497988464

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Get comfortable being uncomfortable Sep 05, 2022

This week I thought I'd talk you about how to get comfortable, with being uncomfortable.
Embracing discomfort definitely won't be pleasant but it's necessary if you want to experience personal growth.
The thing is If you always stay in your comfort zone and avoid situations where you might fail or be uncomfortable, then there is little way for you to grow as an individual.
A quote which I love and I have hanging on my wall is " fail faster" because it reminds me everyday that instead of striving to be perfect, to fail fast and often because you can achieve so much more by just getting started, giving it ago, being okay with failure and being uncomfortable.
Link for the video game YouTube video I mention: https://youtu.be/s6tLGo9yij0

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How to keep going when the goal feels too far away Aug 23, 2022

In this episode I share 4 key ways I keep going when my goals feel so far away! I talk a lot about not being perfect and why it's important to fail faster but this week I want to get a little more personal. The crux of it is; We don’t want to put our lives on hold until we reach a certain goal, because life is happening NOW, and the future is never a given. It's so important to focus on the present and put values, before beauty.
I'll be talking about why this matters so much to me and how I create meaning in today.
You can work towards being an improved version of yourself, but ultimately to keep yourself going it boils down to having contentment, joy and appreciation for today.
We have to start living and be grateful for today before it’s too late.
Episode resources:
Books mentioned
The Subtle Art of Not Giving a F*** by Mark Manson
The Seven Habits of highly effective people by Stephen R. Covey
Essentialism by Greg Mckeown
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https://www.chelseamae.com/gateway-habits-challenge

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Gateway habits to speed up fat loss Aug 02, 2022

Harness the power of gateway habits to boost your consistency with less effort.

🎉 Win a goodie bag starter kit and a scholarship to the Lean with Plants program! 🎉

Challenge runs from Friday the 5th ➡️ Monday 8th August 2022 (CST)

My definition of “gateway habits” are small, easy habits that have a HUGE knock on affect to other behaviour.

They’re like gateway drugs. Once you start, the harder stuff is the next step (although unlike taking drugs gateway habits make way for POSITIVE behaviour!!)

Click below to get involved in the challenge👇

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James Clear - Atomic Habits 📕

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How Kezia lost 50 lbs while spending less time and effort cooking! Jul 25, 2022

Kezia lost 50 lbs (and counting) while spending less time in the kitchen and making her system easy.

Here’s what she said:

“in January when the doors were open for LWP I wasn't quite ready to jump in, I felt like I had all of the knowledge and understanding and I could do it on my own. So I decided to give myself some time to try it alone. Alas, I was able to eat the right things but then weekends would come and my consistency would fly out the window. So here I am signed up for LWP this round and already just investing the money in it is giving me the push I need to practice my consistency and reach my goals!” (July 2021)

Since then she’s focused on layering habits like her home habit, then weekends, then eating out.

It’s crazy what can happen with small, consistent action and learning to trust yourself again.

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📚 Get your FREE ebook!

If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.

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https://richardralston.com/

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How I’m getting back on track after travel and weight gain Jul 12, 2022

Those that have been following me for a while know that I recently went on a 3 month trip around the United States of America. Whilst traveling I haven't been keeping up with eating 100% healthy, as I would in my home environment. So in this episode I'm going to talk about several actionable positive behaviours I'm going to start doing to get my healthy eating habits back on track now that I'm back home in New Zealand.
If you are someone that struggles with all in all out mindset when it comes to weight loss, hopefully these simple principals will be able help you to stay as consistent as possible, so you can get the desired results you want long term that are sustainable on your weight loss journey making it easier for you to succeed.
📚 Join the FREE mini course to kickstart your weight loss 👇
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How i'm simplifying my cooking system video on YouTube 👇
https://www.youtube.com/watch?v=8UZRPSyJ-2E&t=1s
What running everyday for 70 days has taught me about habits 👇
https://podcasts.apple.com/gb/podcast/what-running-everyday-for-70-days-has-taught-me-about-habits/id1502040576?i=1000557149358
📚 Get your FREE ebook!
If you like this episode, please give me a review and a share!
Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!
I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.
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Using the tiny step method Jul 06, 2022

Making faster progress isn’t about stricter diets and more discipline, it’s about taking consistent action steps that move you closer to your goal.

The problem is we get tired, bored, lose motivation or give up, or (insert excuse here) and progress stalls or goes out the window.

This isn’t a flaw with YOU, it’s a human character trait that keeps us alive, we’re kinda designed to choose the path of least resistance to conserve energy and constantly innovate… BUT that’s not super helpful when we need to say no to oreos and YES to broccoli. 😭🥦

The good news is instead of working against it, we can hack motivation by using tools like the next tiny step method to KEEP moving forward, even in our worst moments.

In this episode I share exactly how to use the method to find your next tiny step, commit to when you’ll implement it, and use momentum to make your next actions easier and more likely. Yah!!

This method was developed by Richard Ralston who is a mentor, friend, and amazing human, so check out more about him below 👇

A lot of these concepts were also inspired by James Clear and Greg Mckeown and you can find the links to their books below👇

Essentialism - Greg Mckeown

https://www.amazon.com/Essentialism-Disciplined-Pursuit-Greg-McKeown/dp/0804137382

Atomic Habits - James Clear

We use this method in our Progress PODS in Lean with Plants and it’s helped our members see phenomenal results. If you’re not making the progress you want to on your weight loss journey, why not join our fam, and start taking leaps and bounds with the tools to make it easier and a community to support you a long the way.
How Beth Lost 40lbs Podcast episode
https://podcasts.apple.com/us/podcast/how-beth-lost-40-lbs-and-kept-it-off-after-15-failed-diets/id1502040576?i=1000558653972

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📚 Get your FREE ebook!

If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

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Everything I’ve learned about eating healthy in America May 30, 2022

After traveling the United States for 2 months I’ve got some thoughts about eating healthy (and not) here and I wanted to share them with you!

This episode is really just a conversation about processed foods, huge billboards that pull you off the highway, the price of cherry tomatoes and how to set up your environment to promote the behaviours you want to cultivate.

There are some fascinating things about human psychology and behaviour that we can learn about shaping habits from McDonalds, as counter intuitive as that sounds!

If you found this episode helpful and have a practical application, send me an email, dm, or message in a bottle so I can geek out about it too!

See you next week for another episode.

📚 Join the FREE mini course to kickstart your weight loss 👇
⁠⁠https://fitwithplants.com/kickstarter-opt-in-page-page ⁠⁠

📚 Get your FREE ebook!

If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

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How to make a weight loss system that is EASY, OBVIOUS, and ATTRACTIVE - Instagram LIVE Replay May 12, 2022

I struggled with my weight for almost 10 years. I was miserable and unhappy and after many failed diets, too many rules and too much restriction, I thought it was time to do something that was sustainable, easy, obvious and attractive! That's when I finally found a solution that worked for me. I was able to lose 40lbs and become the leanest I have ever been if my life even after having 2 kids! The method I'm going to be talking about is tried and tested across my course Lean with Plants where hundreds of women have managed to lose weight just by using the same systems.
Learning about how weight loss works is a small piece of the puzzle. You may know what you should be doing, but it's implementing what you know that's the hardest part! The missing piece for a lot of women is building a strong habit foundation on a consistent basis that help you become the kind of person who is able to accomplish your weight loss goals.
Do you struggle to stay on track even though you know what to eat? Do you feel you have an all or nothing mindset and once you fail, you revert back to old eating habits? In this episode I'm going to discuss why habits are so important, and how to use them to build systems that make your weight loss easy, obvious and attractive so you can become more consistent and finally start shedding those pounds!
Remember this is not a bout willpower, it's not about someone else being better at it than you. It's about finding a system that works for for you! You are not broken and you are certainly not a failure. There are many different ways of implementing new systems and habits that can work for you. Listen to this episode so I can give you the kickstart you need to finally have the food freedom that I now have.
I also take some questions at the end! I hope the Q&A is super helpful for you!
If you want to watch the Instagram live replay video - go to my instagram page here:
https://www.instagram.com/p/Cc4DkktKAbG/
Plant based nutrition facts
https://nutritionfacts.org/
Info on Lean with Plants Course Membership
https://www.chelseamae.com/LWP2B
I highly recommend the book by James Clear - 'Atomic Habits' if you're interested in habit change!
📚 Join the FREE mini course to kickstart your weight loss 👇

📚 Get your FREE ebook!

If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.

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Answering questions about weight loss!! - Instagram LIVE Replay May 04, 2022

I recently did an Instagram live where I spoke to some of the amazing Lean with Plants members about their personal experiences on their weight loss journey and took some of your questions! There were some great questions and I loved answering them all, so I thought it would great to share this live episode with all of you, so that you can find the answers to some of my most commonly asked questions!

In this episode, I answer questions about how to change your habits so you can start to master your life, how to use systems to get results rather than using motivation, plant based pregnancy and tips on how to stay consistent so you're finally able to to make steps towards getting food freedom!
The Lean with Plants members also share their personal stories and tips about how they lost weight! They also give you an insight to into the Lean with Plants course and how the course has helped them change their lives.
I hope this Q&A is super helpful for you!
If you want to watch the Instagram live replay video - go to my instagram page here:
https://www.instagram.com/p/Cc-0D9lI3iS/
Plant based nutrition facts
https://nutritionfacts.org/
Info on Lean with Plants Course Membership
https://www.chelseamae.com/LWP2B
I highly recommend the book by James Clear - 'Atomic Habits' if you're interested in habit change!
📚 Join the FREE mini course to kickstart your weight loss 👇
https://fitwithplants.com/kickstarter-opt-in-page-page

📚 Get your FREE ebook!

If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

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How Beth lost 40 lbs and kept it off after 15 failed diets! Apr 25, 2022

I finally got the chance to do my first in person podcast and meet with the amazing Beth, who is a pod leader in the Lean with Plants course, and it was so exciting!!
In this episode Beth shares her incredible story of how she was able to lose 40lbs and finally find the food freedom she desperately wanted after trying around 15 unsuccessful diets which she had done for most of her life.
Beth discusses how she was able to use the skills she had taken from Lean with Plants course to create systems that enable her to be consistent with her eating habits, eat as much as she wants and finally lose the weight she always wanted, become her leanest in a long time and get to a place where she now feels comfortable in her own skin. We also talk about the benefit of celebrating wins no matter how small and how you important it is to celebrate wins and yourself!
I got so much out of this episode! I hope Beth's story inspires you as much as it did me
📚 Join the FREE mini course to kickstart your weight loss 👇
https://fitwithplants.com/kickstarter-opt-in-page-page

📚 Get your FREE ebook!

If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

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What running everyday for 70 days has taught me about habits Apr 11, 2022

I started a challenge with some friends where I would commit to running 5km a day for 90 consecutive days. It's now day 77 of the challenge and I’ve managed to run 5km every single day for 77 days and counting.
In this episode, I discuss what I’ve learnt about habit formation and the many behavioural hacks this challenge has taught me along the way. All of which, have made it possible for me to continue running for 70+ days, even when I was struggling and just wanted to give up.
There are 4 important steps to how our brain forms habits; the cue, the craving, the response and the reward, all of which I will explain in this episode and how our behaviour is shaped by them.
When you understand how habits are formed and you start to see the power of using behavioural tools to hack your habits, you will think about behaviour in a completely different way.
I'm hoping you can starting using these ideas and hacks so you can begin designing a system that works for you. A system that enables you to follow through with doing those things that may seem too far out of your reach, because you'll equipped with the knowledge and tools to make it much easier for you to achieve success.
I HIGHLY recommend reading the book Atomic Habits by James Clear to understand more about how you can hack your habits through behavioural change.

📚 Join the FREE mini course to kickstart your weight loss 👇
https://fitwithplants.com/kickstarter-opt-in-page-page

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If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

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How Bree lost 37 pounds, transformed her habits, and ran 1250 kms! Apr 04, 2022

In this episode I have the privilege to talk to Bree who shares her amazing story about how she managed to transform her life, change her daily habits and lose 37lbs since beginning her weight loss journey. It was Bree who inspired me to run 5km a day, as she was able to run 5km a day for 250 consecutive days, which in total is 1250kms, that's absolutely incredible!
In this episode Bree shares it all. How she managed to grow trust and confidence in herself to lose weight, how long it took her to get results and the small daily habit changes that helped lead her to massive results!
Her story just blows me away because it is so powerful what can happen when you decide to look forward to the future, not look back at past failures that have been holding you back and continue to push forward making daily improvements that get you closer to that person you want to become. Bree has mastered the foundational habits that has enabled her to master her life and we both believe that it's possible for you too!
📚 Join the FREE mini course to kickstart your weight loss 👇
https://fitwithplants.com/kickstarter-opt-in-page-page

📚 Get your FREE ebook!

If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

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My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000544842782

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How I stopped the binge eating cycle Mar 28, 2022

Are you a self proclaimed binge eater? Maybe you’ve tried various diets, severely lowered your calorie intake, staved yourself, gone to bed hungry and yet no matter what you still just can’t seem to get out of the never ending binge eating cycle.

In this episode I talk about my personal struggle with binge eating and how I was able to stop the cycle of binging on food, lose 40 lbs, and maintain the best figure I’ve had in my adult life.

Now I have the freedom to eat as much as I want without the fear of binging. I hope this episode empowers you to take back control, so you can develop a better relationship with food and build the habits that are going to get you the weight loss results you want.

📚 Join the FREE mini course to kickstart your weight loss 👇
https://fitwithplants.com/kickstarter-opt-in-page-page

Some other podcast episodes you might find helpful:

How to stop emotional eating👇 https://podcasts.apple.com/nz/podcast/how-to-stop-emotional-eating/id1502040576?i=1000507256964

Getting in touch with hunger and fullness cues + intuitive eating👇https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000535360592

How to use failure to 10x your results👇

Who are you going to need to BECOME to get lean?👇

https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000501589475

📚Want a free recipe ebook?

If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.

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My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

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How Katy overcame her eating disorder, found food freedom and lost 20 pounds sustainably! Mar 21, 2022

In this episode I talk to Katy who shares her incredible story about her battle with Bulimia and how she managed to overcome it, lose 20lbs and keep it off sustainably. Although this episode is an emotional one, Katy’s story has a happy ending! She is now confident about her eating habits, and she finally has food freedom and has lost the weight without starvation or restriction. I really hope Katy’s story encourages anyone who is experiencing difficulties that you can walk away with hope that change and healing is possible!!!

📚 Join the FREE mini course to kickstart your weight loss 👇
https://fitwithplants.com/kickstarter-opt-in-page-page

📚 Get your FREE ebook!

If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.

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The 5 steps that helped me kickstart my weight loss Mar 14, 2022

Understanding a calorie deficit in conjunction with calorie density and habit change is what really made a difference to me losing 40lbs. I recently put out a YouTube video with the 5 action steps that helped me on my weight loss journey to losing 40lbs, but I thought It would a be a great idea to delve into more depth on this topic, so that it can help you understand in more detail how fat loss works. In this episode I’ll be sharing with you the 5 core principals that helped me lose 40lbs and keep it off for years.

You can watch that video version below!

https://www.youtube.com/watch?v=5u5rWIVW5g8&list=PLx5KyrWlb91IiT51kZvTej263jPBOINin&index=16
Podcast episode on calorie density 👇
https://podcasts.apple.com/nz/podcast/how-to-get-into-a-calorie-deficit-without-counting/id1502040576?i=1000468508974

📚 Join the FREE mini course to kickstart your weight loss 👇
https://fitwithplants.com/kickstarter-opt-in-page-page

📚 Get your FREE ebook!

If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

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How I cope in survival mode & how to not let stress derail your progress Mar 07, 2022

With everything that's happening in the world right now, it can be very difficult to focus on the things that we used to see as 'important' but may now may seem 'less important'.
The thing is, when you put all your focus on issues that are outside of your control, your overall influence on those issues ends up shrinking, as you become less focused on the things that also actually matter to you.
I want to say, it's okay to not be okay sometimes and worry about things beyond our control because we are human with emotions, but we all know that when anxiety and stress they take over and influence our ability to cope, work, eat healthy then we need to have a strategy to deal with it.
So in this episode, I'll be discussing a great way to help you cope with whats happening in the world and how to not let outside factors (such as stress, war, injustice) derail your progress, by explaining the 3 key things that have helped me deal with stressful times and still maintain a high level of consistency.
The 7 habits of highly effective people book by Stephen Covey 👇
https://www.amazon.co.uk/Habits-Highly-Effective-People-Anniversary/dp/1471195201/
📚 Join the FREE mini course to kickstart your weight loss 👇

https://fitwithplants.com/kickstarter-opt-in-page-page
📚 Get your FREE ebook!

If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

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My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000526192440

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How to make more progress with less effort, working smarter not harder Feb 28, 2022

When it comes to habit change (including weight loss) we are are hardwired to choose the path of least resistance. We rely so much on willpower and motivation to change our habits, but lack of motivation and willpower are not character flaws. They are a reaction to the systems we create.
You can see increasingly better results by not working smarter NOT harder. Every single successful person who has maintained their weight loss in the long term has created a system that works for them, one that makes it as a easy as possible for them to maintain it long term. They do NOT have more willpower than you. They simple have a better system.
The secret to success is understanding that you need remove any obstacles and friction in your path and make it simpler and easier for you to succeed!
Listen to the full episode so you don't miss the 3 steps I outline on how to remove friction, so you can step into your power and achieve success without any extra effort at all!
Here are some other podcast episodes mentioned:
Your progress hinges on this👇

How to make progress easier and faster👇

https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000521930794
📚 Join the FREE mini course to kickstart your weight loss 👇
https://fitwithplants.com/kickstarter-opt-in-page-page

📚 Get your FREE ebook!

If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

https://www.ncbi.nlm.nih.gov/pubmed/12468415

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How to calculate your calories and understanding your BMR Feb 22, 2022

How many calories are you really burning? If you’ve ever felt confused about where you sit on the ‘bell curve’ of calorie burn and how to determine your base metabolic rate (BMR) then this episode is for you!

There is so much confusion around calorie burn and finding those numbers, but the more important question is how to reduce and stay consistent from your unique starting point... whether that’s low or high!

After taking a deep dive into understanding metabolic rates, overall calorie burn and average calorie numbers you’ll learn the 3 top action steps you need to start losing weight with or without finding an arbitrary number.

Neat explained

Calorie average requirements

https://www.nap.edu/read/10490/chapter/2?term=average+calorie+requirement#5

📚 Join the FREE mini course to kickstart your weight loss 👇
https://fitwithplants.com/kickstarter-opt-in-page-page⁠ 📚 Get your FREE ebook!

If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.

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Instagram ➔ https://www.instagram.com/chelseamaecullen/

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Why consistency is so key for long term fat loss and how to improve it Feb 09, 2022

Consistency is paramount for long term success in weight loss and really anything, but it's so hard to develop it!
Most of us rely on motivation and willpower to 'white knuckle' something difficult until we inevitably slip up and then feel like garbage for failing.
Fortunately there is a far better and easier way to become more consistent and we take a deep dive into that in this episode.
You'll learn my 4 step framework for improving consistency which has been proven to work on myself and 100s of others.
Enjoy!
📚 Join the FREE mini course to kickstart your weight loss 👇
https://fitwithplants.com/kickstarter-opt-in-page-page⁠ 📚 Get your FREE ebook!

If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

https://brenebrown.com/podcast/atomic-habits-part-1-of-2/

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The best foods for fat burning!! Plus a surprising game changer for consistency Jan 25, 2022

What are the best weight loss foods? Let me tell you right now, it’s not apple juice and olive oil!!

In this episode we look at the 3 main elements in foods that influence a calorie deficit:

Calorie density
Satiety
Fibre content

Using these 3 categories you can make any meal awesome for weight loss or at least improve it, and rather than focus on either perfection or giving up all the time, you’ll find the middle ground you can actually sustain.

When it comes to changing habits LONG term, think about what will you be able to do for the rest of your life? Then build on that.

The podcast episode that had a HUGE impact on me this week was with Brene Brown and James Clear 👇

References for the podcast are linked below:

Satiety of different foods:https://pubmed.ncbi.nlm.nih.gov/7498104/

Okinawan diet (nutritionfacts.org)

https://nutritionfacts.org/video/the-okinawa-diet-living-to-100/

Slowing the insulin spike of refined bread with berries

Törrönen R, Kolehmainen M, Sarkkinen E, Poutanen K, Mykkänen H, Niskanen L. Berries reduce postprandial insulin responses to wheat and rye breads in healthy women. J Nutr. 2013;143(4):430–6.

Comparing combustible and metabolizable calories from a high fibre diet.

Wisker E, Feldheim W. Metabolizable energy of diets low or high in dietary fiber from fruits and vegetables when consumed by humans. J Nutr. 1990;120(11):1331–7.

The lentil effect:

Mollard RC, Wong CL, Luhovyy BL, Anderson GH. First and second meal effects of pulses on blood glucose, appetite, and food intake at a later meal. Appl Physiol Nutr Metab. 2011;36(5):634–42.

📚 Join the FREE mini course to kickstart your weight loss 👇
https://fitwithplants.com/kickstarter-opt-in-page-page

📚 Get your FREE ebook!

If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000501589475

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3 keys to set yourself up for success in 2022 Jan 18, 2022

Resolutions fail and we stay in the same crap behaviour patterns because willpower is limited and motivation comes and goes like a fickle lover.

Fortunately there’s a better way to set yourself up for success and gain momentum through gateway actions and tiny daily habits.

In this episode I’m sharing my goals for 2022 and the 3 key things Im focusing on to improve this year and achieve my goals.

If you’re wanting to learn more about how identity shapes behaviour, check out this episode👇

Who you need to become to get lean

A lot of this episode was inspired by James Clear and his book Atomic Habits which I’ve linked below👇

📚 Join the FREE mini course to kickstart your weight loss 👇
https://fitwithplants.com/kickstarter-opt-in-page-page

📚 Get your FREE ebook!

If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000501589475

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The most important things I learnt in 2021 Jan 10, 2022

2021 was a pretty eventful year, and rather than just make a ton of goals and resolutions for 2022 I think it’s important to sit back and review what did and didn’t work and take the lessons forward!

My biggest lessons in 2021 were:

Own your struggle.

Look back at how far you’ve come and create milestones.

You need to be part of community.

Pause dont quit.

If you want to know more about creating better goals and resolutions check out these episodes 👇

Who you need to become to get lean

The right way to set goals in the new year

https://podcasts.apple.com/nz/podcast/the-right-way-to-set-goals-in-the-new-year/id1502040576?i=1000504230120

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