Lean With Plants

Latest Episodes:

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

Show notes

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

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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

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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

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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

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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

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How the diet industry lied to us Jun 20, 2023

Show notes

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

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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

Show notes

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

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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

Show notes

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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