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THE CONFIDENT BODY PODCAST – Brain-based strategies and self-compassion practices to unlock your full potential — Health & Fitness
THE CONFIDENT BODY PODCAST – Brain-based strategies and self-compassion practices to unlock your full potential

Fuel your body, unleash your soul: The podcast for women ready to lose weight and fully embrace their unique gifts and talents.

Learn how to transform your body and mind with brain science and self-compassion.

Do you know *what* to do to lose weight but can’t find the time or energy to actually do it? Are you the one always behind the camera taking pictures of everyone else on vacation because you don’t like the way you look?

Are you ready to stop waiting to lose weight in order to start participating in life?

In this podcast, you’ll find shame-free weight loss solutions that set you free from the exhausting cycle of being ”on a diet” or ”off the wagon”. Together, we’ll help you overcome self-sabotaging behavior through simple tools, brain hacks, and steps to rewire your brain for weight loss.

If you’re ready to stop feeling like you are the problem and lose weight in a way that makes you feel like you can trust yourself, then you’re in the right place.

Hi, I’m Lizzie. Welcome to the Confident Body Podcast where we talk about all the mental and emotional parts of weight loss that diets don’t tell you.

I spent most of my life feeling self-conscious about my body, looking for the next diet, or wishing I could just lose a few pounds. After feeling massive imposter syndrome teaching fitness, I began to wonder if there was more to feeling great than just nutrition and exercise. I realized that feeling confident in your skin is more about what’s between your ears than what’s on your plate. I began to understand how diets go against the way your brain is naturally wired and how diets make it so hard to lose weight long term. I learned specific strategies and tools to work WITH my brain to lose weight for good and finally feel confident in my body.

And you can too.

If you want to look in the mirror and see what’s RIGHT about you…Learn solutions that are easy and fit your busy life…Find out how to train your brain for weight loss…and love yourself and your body all the way down the scale, then let’s go.

lizzie@confidentbody.coach
www.confidentbody.coach
www.confidentbody.coach/tips

Copyright: © Copyright 2022-2023 All rights reserved.

Latest Episodes:

"Don't get too excited" - Why we sabotage our success Oct 30, 2024

Have you ever found yourself finally making progress on your weight loss journey, only to have your brain swoop in with, “Don’t get too excited,” or “It won’t last”? You’re feeling great, but instead of celebrating, you’re already worrying about slipping back. Why is it that even when things go right, we can’t fully enjoy it?

What if, instead of guarding ourselves against disappointment, we’re actually holding back from fully living? What would happen if you let go of those thoughts and allowed yourself to explore what you might be capable of?

In today’s episode, we’ll cover how fear of backsliding keeps you stuck in the cycle of self-doubt, why it feels so scary to feel good, and how to shift into a mindset that helps you grow instead of holding you back. Plus, we’ll dive into practical tips on having the courage to ditch those limiting beliefs and embrace the good things happening.

Ready to ditch the doubt and dive into the real progress you’re capable of?

Aw yeah, let’s go!

The Endless Search for 'Enough' Oct 25, 2024

Have you ever felt like no matter what you do, it's just never enough? Like you’re constantly chasing this elusive “enoughness,” only to find it slipping through your fingers, no matter how hard you try or how much you give?

Why is it that we keep looking for validation from others—whether it's in our careers, our relationships, or even how we look—hoping it’ll finally make us feel worthy? And yet, it feels like filling a bucket with a hole at the bottom, doesn’t it?

Today we’re talking about why this “not good enough” feeling keeps showing up, how our endless search for external approval fuels it, and, most importantly, how you can break free from the prison of your own making..

So, are you ready to stop seeking and start seeing your worth?

Aw yeah!

https://confidentbody.coach/tips/

BOOK: You Are A Miracle

Self-Sabotage Uncovered: Why Your Brain Won’t Let You Become Who You Need to Be Oct 16, 2024

Have you ever found yourself stuck in the same habits, desperately wanting to change but feeling like something deep inside is holding you back? You swear you'll finally lose the weight, but no matter how hard you try, it feels like some mysterious force is keeping you in place. Frustrating, right?

But here's a question: Could it be that it's not just your habits that are the problem, but how you judge certain types of people—the ones you secretly resent or disdain? What if your brain is protecting you from becoming what you disdain, even if that's exactly what you need to be in order to succeed?

In this episode, we’ll cover how our assumptions about others create hidden blocks, why jealousy and judgment may be at the root of your struggles, I’ll share some personal stories of how I had to look in the mirror and address my own judgments of others, and how to finally shift your mindset to open up real change.

Ready to dive in and discover how to challenge your beliefs and break through those barriers?

Aw yeah!

https://confidentbody.coach/tips/

BOOK: You Are A Miracle

A unique spin on a timeless piece of wisdom Oct 09, 2024

Have you ever had a moment when you’re working on something or reading something completely unrelated to weight loss and your brain thinks “Oh wow, this could apply to weight loss too.”

You may not experience that as often as I do, because in my brain, everything is an analogy for weight loss, but I had an interesting conversation with a client recently that put a unique spin on a piece of old, but timeless, piece of wisdom.

So what does one of the most well known Bible verses have to do with weight loss? Stay tuned to find out.

https://confidentbody.coach/tips/

BOOK: You Are A Miracle

Getting a Handle on Emotional Eating Oct 03, 2024

Have you ever found yourself reaching for that extra snack, binge-watching TV, or avoiding exercise, and wondering, “Why am I doing this?” You know these behaviors aren’t helping, but somehow, you can’t stop. A lot of the time the real reason behind all of this is that you’re avoiding your feelings. And not just avoiding them—maybe you’re so good at it, you don’t even know what you’re feeling anymore.

Ever wonder what would happen if you actually allowed yourself to feel those feelings instead of pushing them away? What if they’re not something to fear but instead, messengers with something important to tell you?

Today we’ll cover why we’re so quick to bury our emotions, how avoiding them can lead to self-destructive habits, and most importantly, how to start seeing feelings as benevolent messengers guiding us toward what we truly need.

So, are you ready to face those feelings and finally find freedom from those familiar frustrations?

Aw yeah, let’s go!

https://confidentbody.coach/tips/

BOOK: You Are A Miracle

This one skill creates more weight loss than any other Sep 18, 2024

Have you ever found yourself staring at an empty plate, wondering, “Have I had enough, or should I go for seconds?” Maybe you’ve felt that little twinge of fear—what if I get hungry before the next meal? Or perhaps you just can’t shake the urge to keep eating, even when you know you’re full.

Why is it so tricky to tune into our body's natural signals? Could it be that years of diets and shame have disconnected us from our own wisdom? How do we get back to trusting ourselves and our bodies?

In today’s episode, we’ll cover why your fullness cues might feel like a mystery, why rules aren't the answer, and how to get curious with some simple experiments to lighten up the “should’s” and gather real data to help you reacquaint yourself with your body's signals.

So, are you ready to stop the struggle and start syncing with your body’s signals?

Aw yeah, let’s go!

https://confidentbody.coach/tips/

BOOK: You Are A Miracle

Winning the Ups and Downs of Weight Loss Sep 11, 2024

Have you ever felt like you're pedaling uphill on your weight loss journey, only to find yourself slipping back into those old unhealthy habits? Why does it seem so easy to fall into the same patterns, even after you've made so much progress?

The reason why is because we've been conditioned to believe weight loss is an all-or-nothing ride, where the slightest wobble can send us spiraling backward.

Today we’re talking about why it’s easy to fall back into old habits, how that all-or-nothing mindset sabotages our efforts, and how negative self-talk that slows us down faster than hitting the brakes on a bike.

Best of all, we’ll talk about how you can break free by learning to adjust your pace—whether it’s a leisurely pedal or a full sprint. You’ll discover how to navigate your weight loss journey with more flexibility and less frustration.

Ready to ride your way to a better perspective?

Here we go!

https://confidentbody.coach/tips/

BOOK: You Are A Miracle

Stop Holding Yourself Back Sep 04, 2024

Have you ever felt like you were finally making progress with your weight loss journey, only to find yourself holding back, waiting for that "other shoe to drop"? You know, that fear that all your hard work is just a temporary blip on the radar? It's like your mind is playing a cruel trick on you, keeping you from fully embracing the positive changes you're making.

Why is it so hard to let ourselves feel good about our accomplishments? This can show up in work or relationships too. Why is it that feeling good about your achievements—whether it's weight loss or any other area of life—can sometimes be scarier than staying stuck?

Is it because we're afraid of jinxing things? Or is there something deeper at play?

Today, we're diving into the hidden reasons why feeling good can feel dangerous, and how to recognize when you’re hitting your own upper limits. We'll cover the root causes of this fear, the signs to watch out for, and practical strategies to help you break free from its grip.

Are you ready to stop sabotaging your success and start embracing the positive feelings in your life?

Aw yeah, here we go!

https://confidentbody.coach/tips/

BOOK: You Are A Miracle

Celebrating 100 Episodes with Special Guest Corinne Crabtree Aug 28, 2024

Have you ever had an idea for something that totally scared you and you were absolutely certain that the idea is way above your pay grade. But then there’s a little voice that says…what if I try?

And of course immediately your rational voice comes back online and says “What are you thinking? That’ll never work. No one will listen to you.”

And yet that little voice has a quiet tenacity and persistence. And you begin to think…what if I try?

Today is a celebration of that voice inside your head. The quiet one that whispers - not the loud one that’s shouting at you most of the time. That voice that is the narrator of your dreams. That voice that speaks from your authenticity. That voice that is the representation of your Divine uniqueness that is meant to be expressed and the reason why you’re here in this lifetime. It is that voice that whispers “You are meant to shine”.

We are celebrating that voice today because this is the 100th episode of the Confident Body Podcast and this podcast would never have been a thing if I hadn’t listened to the little whisper that said “what if I try?” because let me tell you, the loud voice of insecurity and doubt and imposter syndrome was loud and proud when I first thought of starting a podcast. And yet here we are.

And to celebrate this milestone with me today is a very special guest. Someone who has had a huge impact on me. She’s helped me a lot in my own journey in weight loss and learning to love myself. And I’ve also learned so much from her, just by watching, listening, and observing.

Joining me on the podcast today is Corinne Crabtree:

Creator of the No BS Weightloss program and membership consisting of thousands of amazing women.
She is the host of the Losing 100 Pounds with Corinne podcast.
Creator of …I don’t …15ish different weight loss courses within her membership. There’s so many and they’re all awesome.
She also has a FREE, easy, step by step course to help you get started, and that alone has helped thousands of women lose weight. You can find that at nobsweightloss.com/free-course.
She’s a wife, a mom, an entrepreneur, a CEO, oh and she’s also my boss. (See I told ya she was smart. She hired me!)

Some of the topics we covered include:

What as different for her the LAST time she lost weight.
The one thing that gets in the way when smart women know "what" to do but have a hard time actually doing it.
The 4 reasons why we eat and why emotional eating trips us up so much.
Specific action steps for perfectionists and people pleasers.

Ladies and gentlemen, without further ado, I am so excited to share with you my conversation with the one and only Corinne Crabtree.

(Oh hey, real quick. You know that I’m all about encouraging you to be you, and shine your light. Well Corinne is a southern, sassy talking gal so there’s some adult language in this episode. So if you’ve got little ears nearby, it might be time to pause and go grab your headphones.)

Let’s go!!

Learn more about Corinne:

Losing 100 Pounds with Corinne

No BS Weightloss Membership Program

Unlock the Secrets to Losing 100 Pounds FREE Course

**********

https://confidentbody.coach/tips/

BOOK: You Are A Miracle

The Urge Equation Aug 21, 2024

Have you ever stared at that tempting treat, your brain practically drooling with desire, and felt like a tug-of-war was happening inside your head? One side is screaming, "Just one bite!" while the other whispers, "Think of your goals." It's like your brain is having a personal wrestling match, right?

It's that all-too-familiar struggle where your willpower is pitted against your cravings, and yeah, it's really tempting to give in.

But why is it so tough to sit with that discomfort and allow the urge? What if there was a way to show your brain just how much payoff you are - or are NOT - getting in the momentary satisfaction of giving in?

In today’s episode, we’re diving into the concept of "quantifying the suck" as a tool to help you along the way to behavior change.

We’ll cover how to dip your toe into the water of the discomfort zone, how change actually happens, and ask yourself if you’re being real with your expectations of yourself.

Are you ready to crunch the numbers and conquer your cravings?

Aw yeah! Here we go!

Learn more!

https://confidentbody.coach/tips/

You Are A Miracle book

Mind Over Munchies Aug 14, 2024

Have you ever found yourself staring at the fridge after a long day, feeling like a walking, talking zombie, and the only thing that sounds remotely appealing is a pint of ice cream?

Yeah, me too.

We've all been there - overwhelmed, exhausted, and reaching for comfort in the form of food. It’s like our brains are on autopilot, screaming, “I NEED RELIEF NOW!”

Sometimes that voice is so loud, the food is already in your mouth or long gone before you even “wake up” and wonder “Wow, did I really need to eat that?”

But what if those moments of weakness were actually golden opportunities?

Today, we’re turning the script on those impulse food grabs. We'll uncover the sneaky ways our thinking hijacks our willpower and explore practical strategies to reclaim control. Get ready to transform those split-second decisions from moments of self sabotage to opportunities to trust yourself.

Ready to find relief and resilience?

Aw yeah ya are! Let’s do this!

Learn more!

https://confidentbody.coach/tips/

You Are A Miracle book

The Excuse Trap: Why We Make Excuses and How to Break Free Aug 07, 2024

Have you ever had a plan to work out today, only to get caught up in things and you technically have time but somehow it just doesn’t get done? You know the drill, that pesky inner voice starts singing its excuse song on repeat: "I'm too drained," "Work was a nightmare," or the all-time favorite, "Maybe I'll just adult harder tomorrow."

Ugh, excuses! We all make them, but the question is, are they really calling the shots? I am here to tell you, excuses are normal. They’re normal! Expect them…but they don't have to hold you hostage.

In this episode, we'll cover how to spot those sneaky excuses, learn to anticipate them, and most importantly, how to challenge them and show up for yourself regardless of what your brain is telling you.

So are you sick of excuses sabotaging your progress? It's time to ditch the drama and get after it like you know you’re capable of.

Strap in, because we're about to get real about what's holding you back.

Let’s go!!

Learn more!

www.confidentbody.coach/tips

You Are A Miracle book

Is Your Mindset Holding You Back? Jul 31, 2024

Have you ever felt like your brain is a broken record, stuck on a loop of negativity? You know, the kind that whispers things like, "This workout iss too hard, skip it. I should choose a salad but that’s so boring." Or the sneakier more insidious kind of self-talk like “I want to lose 50 lbs, that’ll take forever!” “I’m working so hard, and the scale is hardly moving. Why bother?!?

My friend, I’ve been there and I have sung that sad, depressing inner monologue. But what if I told you that you're not stuck with that soundtrack?

Today, we are talking about the power of mindset. We'll cover how your thoughts shape the way you see the world, as well as a specific tool you can use to shift that negativity bias and unlock a whole new level of resilience and adaptability.

So, are you ready to ditch the Debbie Downer in your head and start rocking a mindset that not only helps you achieve your goals, but helps you just enjoy your life more?

Well buckle up buttercup, because this episode is about how to change the way you think, and that my friend, can change everything!

Who’s ready? Who’s fired up?

I sure am! Let’s go!

Learn more!

https://confidentbody.coach/tips/

Book: You Are A Miracle

3 Crucial shifts to help you lose weight for the last time Jul 24, 2024

Have you ever known exactly what to do to lose weight but found yourself stuck on actually doing it? You know the drill: eat healthier, exercise more, but somehow it just doesn’t happen. It’s like there’s this invisible barrier holding you back.

Why is it so hard to put those plans into action?

In today's episode, we’ll cover the common pitfalls that make it hard to actually implement the things we know we “should” do in order to lose weight.

Sneak peak: You’ll find it as no surprise to hear that the main culprits include negative self-talk, the pressure of perfection, and the overwhelm of too much change all at once. We'll talk about tangible easy action steps to help you address these obstacles and make doable changes that can lead to real success.

Ready to talk about the 3 core changes that can help you lose weight for the last time?

Aw yeah, let’s go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Goal Weight: Are you thinking about it all wrong? Jul 17, 2024

Have you ever felt like your happiness was waiting for you on the other side of your goal weight? Have you ever believed that shedding those extra pounds will magically transform your life?

Why does it seem like that elusive goal weight holds all the power over your joy and self-worth?

In today's episode, we’re diving into the common struggle of tying your happiness to weight loss. We'll cover the myths and lies we’ve been taught since birth. The reasons why magical thinking makes it harder to lose weight, and how to shift your focus from simply losing weight to truly living a life you actually want - whether that’s at a lower weight or not.

So, are you ready to see through the illusion of magical thinking and find genuine joy right where you are?

Let’s go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Feeling Stuck? Jul 11, 2024

Have you ever felt stuck in a rut? Like when change comes knocking at your door, it can kinda leave you feeling down in the dumps. And maybe you find yourself convinced that things just won't work out?

Why does change seem so hard, and why do we often feel like we're swimming against the tide?

Today’s episode is kinda fun. Because on the day that this episode is released, it’s my birthday today and birthdays are a natural time to reflect, look back, and also look ahead. It’s almost like the year ahead is a present from the future just waiting to be opened. It’s a blank canvas.

In today’s episode, we’re talking about endings and new beginnings. We’ll cover the natural stages of change, as well as walk through a very personal story of change and evolution that I experienced in my life.

So if you’re experiencing change (because who isn’t?) then this episode is for you. As always, we’ll talk about actionable steps to help you embrace a proactive mindset that can turn change into an adventure.

At the end of the day, the past is just information. The future is determined by your choices today.

So, are you ready to break free from the cycle of feeling stuck and discover the secrets to navigating life's storms with simplicity and confidence?

Aw yeah ya are! Here we go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Consistency: Myths and Misconceptions vs. Methods that Actually Work Jul 03, 2024

Have you ever felt like you're either on the wagon or off the wagon with your weight loss efforts, and the minute you stumble, it all comes crashing down? That all-or-nothing mindset can make every setback feel like a complete failure.

Why is it that consistency sometimes feels so out of reach and struggling with it often leaves us feeling defeated and exhausted?

What if the ideas and rules about consistency that we’ve been taught are a little misguided? Maybe there’s a better way to approach consistency that doesn’t break under the pressure of real life.

Today, we’re talking about consistency.

Why focusing on streaks and rigid structures sets us up for failure.
How to redefine your definition of consistency.
And 4 specific steps to:
- make it easier to start,
- easier to keep going,
- easier to feel like you're winning,
- and the all important plan for resiliency rather than perfection.

Ready to gain clarity on consistency and conquer that conundrum of falling off the wagon once and for all?

Aw yeah!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Why Quitting is Easy and How to Keep Going Jun 26, 2024

Have you ever felt like no matter how hard you work, your goals still seem a million miles away? Like you’re stuck on a treadmill of all effort and no finish line in sight? Before long, the internal pressure that has been building caves under some straw that breaks the camel’s back and we throw in the towel before we even reach the goal. It’s frustrating, disheartening, and downright exhausting.

But why DO we give up so easily? Why do we feel the pressure mounting and the goal slipping further away? What if the secret to success isn’t about the end result, but about recognizing, focusing on and celebrating the small steps along the way?

In today’s episode, we’ll cover the real reasons we quit before reaching our goals, the science behind why it’s so important to allow yourself to see progress in your efforts, and how to shift our focus to the little changes that make a big difference.

So are you ready to discover how savoring your successes can help you maintain motivation and keep your heart in the game so that you can actually get to the prize that you’re looking for??

Let’s dive in!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Don't Let Summer Derail Your Weight Loss Jun 20, 2024

Have you ever felt like your summer plans throw a wrench in your weight loss journey? Whether it's changing schedules, vacations, BBQs, or those irresistible seasonal treats, staying on track can feel almost impossible.

How do you enjoy your summer fun without derailing your progress? It can feel like a tough balance to strike, but with a little planning it’s not impossible.

Today we’re talking about how to adjust to new schedules and routines, how to plan for those special trips, and how to create a post-vacation strategy that helps you return to your goals without guilt.

So, are you ready to sail into the summer without sinking your progress?

Aw yeah! Let’s dive in.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Why it's so easy to fall back into old habits Jun 12, 2024

Have you ever found yourself doing great with a new routine, only to slip back into old, unhealthy habits? It’s frustrating, right? Have you ever wondered why it's so easy to fall back into those old patterns, even when you’re determined to change?

In today's episode, we’ll cover why our brains are wired to seek the familiar, which makes breaking old habits so challenging, as well as how to create a "back to normal" checklist to support you when nature takes over.

So, are you ready to handle the habit hiccups and find out how to stay on track?

Aw yeah! Let’s dive in.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

No Cure For Being Human Jun 05, 2024

Have you ever had a moment that makes you appreciate how good things are?

I like to pay attention to synchronicities in life and I recently had a few that came in with the message that was telling me to pause and appreciate.

It made me wonder about why our fear of pain—whether it’s losing someone we love or the fear of failure—often holds us back. And yet how do we look that fear in the face and have the courage to embrace the imperfection of being human and risk the vulnerability that comes along with it?

Today we’re talking about fear, mortality, and what it means to live a full life. Oh yeah, we’re going there.

Strap in my friend!

Here we go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

People Pleasing May 29, 2024

Have you ever felt like your mental radar is constantly tuned into what would make other people happy rather than what you actually want?

Like hypothetically, maybe Mom wants you and the family to come over for dinner this weekend. It would just break her heart if she wasn’t able to see you. But your spouse really doesn’t want to go and the kids can’t be bothered. They want to know what grandma is cooking because they only like certain things. And if you do go, you know that you need to eat more than you want of whatever she’s cooking because otherwise she’ll get her feelings hurt.

That’s just one of the many ways you can find yourself constantly bending over backward to please others. And yet, where are you in the process? What about what YOU want? You can’t even remember the last time you asked yourself “What do I want?”

Does it feel like you're stuck in a cycle of prioritizing everyone else's needs above your own? And how does people-pleasing impact your weight loss efforts?

In this episode, we'll dive into the depths of people-pleasing and its sneaky impact on your weight loss journey. We'll cover the root causes, how it adds an extra layer of complexity to weight loss, and most importantly, how you can learn to let YOU be one of the people that you please in your life too.

So, are you ready to untangle the complicated knot of people-pleasing and loosen it up a little to make weight loss easier on yourself?

Aw yeah! Let’s dive in.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

I'm afraid to feel my feelings May 22, 2024

Have you ever been told “You’re too sensitive”? Have you ever felt like your emotions were just a little too much and too overwhelming to handle? Like you’re afraid to let your feelings be okay because deep down, you assume you're the problem?

I mean, how embarrassing is it to cry in front of your boss, right? Pull yourself together, girl! (Oh wait, is that just me?)

So what we end up doing is, instead of looking those big, powerful feelings in the eye, it’s so much easier to stuff them away with food or drink and focus on the idea that you’ve got to keep it all together, because otherwise you’ll be a puddle of gooey, messy emotions on the floor.

What if you’re NOT the problem? What if you CAN handle those big, powerful emotions?

What if there were tiny steps you could take to allow your feelings and start embracing them, instead of running away?

Today, we’re talking about feeling your feels. I’m opening up about some emotional stuff I’ve been through and my journey from ignoring my feelings and landing in the doctor’s office, to baby stepping my way towards the freedom that lies on the other side of the fear of feeling what you feel.

We’ll talk about tangible ways to dip your toe into the water of feeling your feelings, and how to stop thinking that you’re the problem.

Ready to face what you fear with baby steps towards personal peace??

Aw yeah! Let’s go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

But what if I regain? May 15, 2024

Have you ever stepped on the scale, feeling proud of your progress, only to have that nagging voice in your head whisper, "But can you keep it off?"

It's a familiar fear, isn't it? That sneaky worry that success might just be temporary, and those old habits will come creeping back in. But what if I told you there's a way to silence that doubt and live in the now?

In today's episode, we're diving deep into the all-too-common fear of failure and perfectionism that can sabotage our weight loss journeys. We'll cover how to acknowledge those feelings, focus on today, and embrace the growth that's within your reach.

So, are you ready to shake off the shackles of tomorrow's worries and bask in the beauty of the present? Tune in as we explore how to conquer your fears and own your journey!

Aw yeah, let’s go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Are you making decisions from a place or love or fear? May 08, 2024

Have you ever felt like you're stuck in a dieting hamster wheel, constantly chasing THE THING that will actually work, but you always end up feeling defeated?

Why do we do that?

Why don’t we trust ourselves to know how to eat?

Imagine this: you're staring at the menu, torn between the salad and the burger. Is it because you genuinely want the salad, or are you fearing the guilt that comes with the burger?

Today we’re unraveling the layers of trust issues that diets leave in their wake. We’ll talk about how it’s not your fault and we’ll explore how you can own your power by making choices from a place of love, not fear.

So, are you ready to step past the pitfalls of perfectionism and permissive thinking and step into a place where you give yourself permission to choose what you really prefer?

Aw yeah, let’s go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

I just want to eat whatever I want, whenever I want Apr 24, 2024

Have you ever found yourself thinking “I just wish I could eat whatever I want, whenever I want”?

Maybe you even remember a time when that seemed to be true. Ah the good ol’ days. Isn’t it funny how we seem to remember the past with rose colored glasses?

But now a’days, if you even look at a hamburger you’ll put on 5 pounds. Ugh!

Today we're diving deep into that burning question: "Why can't I eat whatever I want, whenever I want?” We’ll talk about why it makes sense that we think this way and explore why our desires may be more complex than just satisfying a craving.

We’re gonna bust through some of the excuses your brain gives and discover that what you actually want, may be different than you think.

So, are you ready to wander into the wilderness of your mind and wonder about that wish of wanting to eat whatever you want, whenever you want it?

Ah yeah! Let’s go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

The Tyranny of the Shoulds Apr 17, 2024

Have you ever found yourself trapped in the endless cycle of "shoulds"? You know, those nagging thoughts that tell you what you should be doing, how you should look, and who you should be? It's like having a not-so-helpful, naggy backseat driver living in your head, right?

But here's the kicker: does listening to those "shoulds" actually get you anywhere? Or do they just slow you down, leaving you feeling guilty and stuck?

In today's episode, we're diving headfirst into the murky waters of those "shoulds" swimming around in your head. We'll explore why we're so afraid of trying and failing, and how we can start to break free from the guilt they bring.

Today we’re gonna uncover the secrets to noticing and depersonalizing those "should" thoughts, and learn how to question them like a pro - or even - a hero. Plus, we'll sprinkle in some wisdom from voices you respect, helping you see those "shoulds" in a whole new light.

So, are you ready to shake off the shackles of the shoulds and choose your own path forward?

Aw yeah! Let’s go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Secrets Keep You Sick - Interview with Yvette Salva Apr 10, 2024

Have you ever found yourself thinking ahead to when no one will be home and you can eat whatever you want - or how much of whatever you want - in secret without anyone to see? Maybe you wait till everyone is in bed, or you “do good” while you’re at work when others can see. But when you get home and you’re by yourself, it’s a different story. That can bring on so much shame.

The same can be true of drinking. One of my most shameful things from the past has been drinking more when I’m alone than when I’m with other people. The self loathing that can breed in the cover of darkness is intense.

So today we are peeling back the layers of shame and secrecy with a special guest, my friend and fellow life coach, Yvette Salva.

We explore her story of inner turmoil of leading a life as a fitness professional on display in the front of the room, while hiding painful secrets of anorexia, bulimia, alcoholism and addiction.

In this episode, we'll cover the raw reality of hitting rock bottom, feeling addicted, and struggling to break free from the shame spiral.

Yvette and I cover specific steps to go from feeling addicted to food and destructive behaviors to creating intentional systems that set you up for success.

And at the root of it all is learning to love yourself on the inside first.

One quick heads up: There is some adult language in this episode. I always tell you that the world needs more YOU. That you are meant to shine your light exactly as you are. And Yvette is New Jersey strong and brings it with some sassy language. So if you’ve got little ears in the car, maybe hit pause and come back to this episode a little later. And when you do, you’re in for some real talk and truth bombs.

Are you ready to peel back the layers and break free from the shackles of shame?

Aw yeah! Buckle up, buttercup!

Yvette Salva is a personal trainer and life coach who helps empower women to lead a healthy life.

You can learn more about Yvette at her website https://yvettesalvafitness.com/.

Or click the links to find her on Facebook and Instagram and YouTube.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Letting Go To Step Into Who You Can Be Apr 03, 2024

Have you ever felt like there’s more inside you that you’re not tapping into? Like you're standing in the shadows of your own potential, afraid to step into the spotlight for fear of judgment? That nagging voice in your head says, “I know there’s more for me than this. There’s more I can do or give.” and at the same time that voice says "What will they think if I am truly me?"

Today I’d like to share with you a story from a recent experience I had with a group of amazing coaching professionals and how it relates to you diving into the heart of that struggle between insecurities and imposter syndrome and being your most authentic self, radiating with confidence and owning your innate talents like a boss.

In this episode, we’re talking about tapping into your inner wisdom and embracing your own uniqueness and shining bright like you were always meant to - exactly as you are.

So, are you ready to fire up your inner lighthouse and light up the world?

Aw yeah! Here we go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

I Feel Like I'm Not Enough Mar 27, 2024

Have you ever found yourself in a relentless pursuit, chasing the ghost of "enoughness" with every step you take? Like no matter how much you hustle and strive, that bucket of worthiness never seems to fill up? It's like running on a treadmill, right? No matter how fast you go, you never quite reach your destination.

In this episode, we're peeling back the layers of the "not enough" syndrome that plagues so many of us. From societal pressures to our own inner critics, we'll explore the root cause of why we base our worth on external measures, leaving us perpetually unsatisfied.

What if I told you that your worth isn't something you need to constantly hustle for? What if I said it's already there, nestled within you like a hidden gem waiting to be discovered?

It's time to break free from the cycle of striving and embrace the truth that you are already whole.

So, are you ready to stop chasing enough and rewrite your narrative?

Aw, yeah!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

12 Nuggets of Wisdom: Reflecting On A Year of Coaching with My Client Jessie Ellertson Mar 20, 2024

Have you ever wondered what it’s like to work with a coach for a year?

This episode is a little different. This is a replay of a conversation between my client Jessie Ellertson and me, where I was a guest on her podcast.

Jessie is a life coach herself and she’s been my client for about a year. In this episode we talk about the top 12 lessons learned she’s had as takeaways during our work together.

We talk about everything from how to view invisible progress to handling vacations and holidays to addressing even deeper beliefs about identity and how we want to show up for ourselves in this life.

It was so much fun to recap a year of coaching with Jessie and I am so glad I get to share it with you.

We've got a year's worth of wisdom packed into this episode, and the journey's just getting started!

Are ya ready for the rocket ride? Aw yeah! Let’s go!

Jessie Ellertson is a Military Wife Life Coach. She helps military wives experience peace, love, and JOY while dealing with deployment. You can learn more about her at her website https://www.simplyresilient.net/.

And be sure to check out her podcast, The Simply Resilient - A Podcast For Military Wives.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

The Good, the Bad, and the Judgy: Exploring Our Inner Judgments Mar 13, 2024

Have you ever found yourself in a public place and a random stranger walks by and out of nowhere a super judgy thought pops in your brain. “Why would she wear that? Didn’t she look in the mirror this morning? At least I don’t weigh that much.” And then you think “What is wrong with me? Who thinks like that about other people?”

Or maybe you find yourself in a situation where you're just dying for someone close to you to make a different choice? Maybe it's your friend, your partner, or even your parents. You think “If he’d just lose a little weight…. If she just noticed all I do….. Why do they always have to SAY those things?”

You just KNOW that if they made that one little change, - do something different, say something different, act different, BE different - everything would be better. Or at least YOUR life would be better.

We're talking about those moments when I’m biting your tongue, trying to keep from blurting out, "Why can't they just see what I see?!"

We've all been there. And it's totally normal! That feeling can come from a place of wanting the best for others, but it comes off feeling victimy and angry. The tricky part is that sometimes, it can leave us feeling a little guilty and empty, like they’re not measuring up or not being who we want them to be.

And then we end up judging ourselves for judging them. Ugh!

So, what do we do? Do we just bite our tongue and keep those feelings buried inside? Or is there another way? A way that allows us to be true to ourselves and our feelings, while also honoring and respecting those we love so much?

In today's episode, we're going to dive deep into this thorny topic of judging ourselves and those closest to us. We'll explore why it happens, how it feels, and most importantly, how to move through it with grace and love.

Are you ready to peel back the layers of judgment and uncover the truth beneath?

Aw yeah!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Falling Off the Wagon - A Different Perspective Mar 06, 2024

Have you ever had one of those days when your diet plan feels more like a distant memory than a reality? You know, the ones where that innocent-looking cookie led to a full-blown snack attack, and suddenly, you're knee-deep in a bag of potato chips?

I so get it. We've all been there, and let's face it, life happens. Those moments of "diet destruction" might just be your secret sauce to success!

Why does going off your plan have to feel like such a train wreck?

In today's episode, we're peeling back the layers of those off plan moments when you feel like the whole day is wrecked and you might as well just enjoy yourself.

We'll cover why we feel the pressure to be perfect on our weight loss journeys,
how diets set us up for failure,
and most importantly, the golden nugget hidden within those off-plan moments!

Get ready to unlock the power of these "diet detours" because they are gifts filled with so much valuable information - if you can just get curious enough to let the learning in.

Are you ready to turn those setbacks into setups for success?

Let's do this!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

What's the Point? Feb 28, 2024

Have you ever found yourself on that rollercoaster of diets, calorie counting, feeling like you're trapped in a numbers game, fixated on what that scale says? You’ve been at it for a few weeks and maybe the scale has moved a little, but really not nearly like you expected. And you’re starting to get frustrated. And maybe you have a weekend or a night out where you didn’t stay totally on plan and all the work you put in to lose 1.7 pounds feels like it gets erased.

You find yourself staring at the scale, wondering, "What's the point of all this effort if the numbers aren't budging?"

Today we’re talking about answering that question. What IS the point of taking care of yourself and making the effort for yourself whether or not you lose weight.

We’ve all been there – staring at the scale and feeling like it is the ultimate arbiter of our success. what if I told you that the real magic isn't in the digits on the scale?

Think about it – when you do something nice for someone you love, it's not about expecting something in return, right? Well, the same goes for your body. It's time to shift the focus from numbers to feelings and establish a loving relationship with yourself.

So today, we’re answering that question. The one the voice inside your head whispers when it says “what’s the point of all this effort anyway if the scale isn’t moving?”

Are you prepared to pivot your perspective on the whys behind wanting the weight loss process, and willing to wonder about creating a relationship with yourself and your body beyond the scale?

Aw yeah! Let’s get after it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

I want to NOT want it Feb 21, 2024

Have you ever had a specific food that just feels like it has a little more power over you than you do over it?

Like there are some foods that you can just take it or leave but there are others that you’re like “you’ll have to pry it from my cold dead fingers.”

And yet on the inside, you’re maybe a teensy bit scared that this food is more in control of you than you are of it?

Today we’re going to talk about what to do when you get to a place where just want to NOT want it. And how to take baby steps towards reclaiming your control.

Ready?

Let’s get started!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

The Hidden Roadblock That's Holding You Back Feb 14, 2024

Have you ever felt like, “I know I should work out, but I don’t have time.” or “I want to take time to meal plan but I get so busy and I run out of energy. Between the kids, my job, not to mention being a wife, I find it hard to carve out time for myself.”

Listen, it is hard to find time these days. Life is BUSY. It’s even harder to make ourselves a priority in our own lives. I mean that feels kinda selfish. And there are so many other people that need a piece of our time and energy first.

I’m not denying that.

At the same time, putting yourself last or even just somewhere near the bottom of your priority list is having devastating consequences for you.

Whether it’s in your health and how you want to feel in your body, or your relationships with other people, or even more with your relationship with yourself - which of course is at the root of it all.

Today we’re going to talk about the one giant roadblock that so many of us struggle with when it comes to prioritizing ourselves.

It may not be what you think.

What’s that one major obstacle we all face?

Receiving.

So many of us are not good at receiving.

So today we’re going to talk about

Why is it so hard to receive? I’m not talking about gifts. I’m talking about receiving compliments, receiving help, receiving your innate worthiness and enoughness without having to strive for it or earn it.
We’re also talking about how putting yourself is NOT selfish.
How prioritizing yourself is an act of service to the people you care about most.
And how when you open yourself up to receive, you give others such a gift.

Receiving is an act of service. And it’s something that takes practice.

But we gotta start with changing our mindset around it.

Ready?

Let’s go!!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Beyond Weight Loss Feb 07, 2024

Have you ever felt like there was more inside you that you have to give? Like maybe you’re not maxing out your potential? Or even scratching the surface? So often we wait until we lose the weight in order to go for that thing or to put ourselves out there in a scary way.

Today, we’re gonna get deep. We’re going to talk about purpose, meaning and the shining your glorious light the way you were made to.

Ready to shine? Aw yeah. Let’s go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

The Puzzle Perspective: Unlocking the Weight Loss Code Jan 24, 2024

Have you ever felt like losing weight is like trying to solve a Rubik's Cube blindfolded? The struggle is real, right? It's not just the simple formula that diets try to tell us it is. It's an emotional rollercoaster filled with frustration, self-doubt, and - let’s be honest - the occasional forbidden love affair with a pint of ice cream.

But what if it didn’t have to be that way? Instead of a tortuous grind, what if it could be thought provoking game?

Picture this: You, with a magnifying glass, examining your weight loss journey like a fascinating puzzle rather than a daunting problem.

Here’s a question: What if, instead of blaming ourselves for every little hiccup in our fitness routine, we approached weight loss with curiosity and a beginner's mind?

In this episode, we’re talking about how a book that has nothing to do with weight loss can inspire you to think about weight loss in a whole new way. And if there’s nothing else that you get from this episode, there are 4 words that map out the repeatable process you can use to turn your weight loss experience around from painful to puzzling. From shaming and blaming to wondering and learning.

So, are you ready to ditch the shame, put on your science goggles, and approach weight loss like a puzzle instead of a pain the petunias?

That’s right. Strap in cuz it’s time to get our learning on!

Let’s go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

A New Approach to Weight Loss Resolutions Jan 17, 2024

Have you ever set a goal to lose weight around the new year and thought “alright, this year I will lose 25 lbs. I’m gonna make it happen.”

Then life happens instead.

And the next year you’re thinking “Ok THIS is the year. I’m gonna commit. I’m gonna get a bowflex. I’m gonna workout 6 days a week.” And by Jan 17th you’re hanging laundry on that bowflex.

And you think “Ugh, this happens every time! What the hell is wrong with me?”

The answer is:

We change at the speed of safety.

[Wait, what did she say?]

We change at the speed of safety. Which means that if we change too many things at once and your brain does not feel safe, change will not take place. You’ve got to implement change in the RIGHT way.

So how about this year we do it differently? What if you could work smarter, not harder this time?

Today we’re talking about goal setting in a way that sets you up for success, is strategically designed to help you maintain momentum, helps you feel good about your progress along the way, and actually genuinely helps you make progress towards that outcome you’re looking for.

Ready to get real about resolutions this year?

Aw, yeah! Let’s get to it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

How Long Do You Want To Wait? Jan 10, 2024

Have you ever had the thought, “I have so much weight to lose. It'll take forever”?

Or maybe this one resonates a little more: “I do well for [fill in the blank amount of time] and then I fall back into my old habits. After a while I just say ‘screw it.’”

Or here’s a doozy: “I should never have gained this weight. I feel broken.”

Today we’re talking about how we argue for our limitations. Spoiler alert - if you argue for your limitations, you get to keep them.

We’re diving into:

Why we focus more on our limitations than our capabilities
How it’s not your fault that your brain tends to go there
And 3 specific steps to help you shift your lens from focusing on what you can’t do to what you CAN do.

If you ever want to get “there” then you’ve got to start where you are - right here.

So, ready to examine the lens that illuminates our limitations and refocus it on our capabilities, competencies, capacity, and what is within our control?

Aw yeah!!

Let’s do it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

The Year Ahead - ABCs of Weight Loss Jan 03, 2024

Welcome to a brand new year!! The start of the year is often about endings and new beginnings. There’s so much promist and potential in the beginning of the year. There can also be a lot of stress and pressure, but that’s for another podcast.

Today, in honor of the new year, we’re going back to the beginning - to the basics - to our ABCs. Yes, folks that’s right. Today is all about the ABCs of weight loss.

And trust me when I say that the foundation of weight loss is not in macros or calories and which diet you choose - because all diets work - if you can do them for the rest of your life.

No my friend, the ABCs of weight loss is much deeper and more important than that. It’s a foundation that you can build on when life is going great and lean on when life is not going according to plan. It’s a foundation that can last you a lifetime - much longer than any “diet”.

Ready re-learn our ABCs?

Aw yeah!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

The Year In Review - Looking for Progress Dec 27, 2023

Every year, around late December-early January, I do an exercise called the year in review / the year ahead. Today I’m going to focus more on the year in review and next week we’ll talk about the year ahead.

I like the year in review part of the exercise because it’s a great way to reflect back on the year that was. It helps me bring to mind the positive memories and savor them. Sometimes it helps me process through some difficult things that may have happened in the year and learn from them. Give myself some compassion. And often I realize that I accomplished more than I realized.

Looking back and reflecting on progress is not something we do a whole lot in weight loss. We are always looking ahead - to that over the rainbow magic land of Oz where I’ve lost my weight and my life is now amazing.

And when we do that, we’re putting all of our happiness in the hands of the scale and forgetting that there’s so much more to life, to happiness, to weight loss, than just the scale.

I mean tell me the truth. Have you ever found yourself staring at that stubborn number on the scale, feeling like it holds the key to your entire well-being? You're desperately looking for progress but only finding frustration?

Only measuring your progress by the scale is all-or-nothing thinking. It’s like going from 1 to 1000 without acknowledging the 999 milestones in between.

The key to weight loss success (and by the way the key to actually ENJOYING your weight loss success) is to count those victories that come in all shapes and sizes - not just on the scale. Because that is the secret sauce to keeping your momentum going.

Ready to reflect back on the year that was and find all the little gems hidden along the way?

That’s right! Strap in cuz we’re going mining for gold here people!

Let’s go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

It Doesn’t Matter Dec 20, 2023

Twas the week before Christmas and your thoughts are all a-chatter,

So many diet thoughts are stirring, especially the one that says “Ya know what? It doesn’t even matter.”

Have you ever told yourself that? Have you ever just been fed up with all your efforts to lose weight that you get to a point where you mentally throw your hands up in the air and say “Ugh! Why do I even bother? No matter how hard I try, it doesn’t even matter.”

That thought can be especially prevalent this time of year when the holidays are in full swing. Life is busy, things are stressful, you’re making the holiday cookies, planning the traditional foods, and don’t even get me started about all the emotions. If there ever was a time for emotional eating, I don’t know about you but MY brain is like “This seems like the perfect time of year for emotional eating!” Oy! It can feel like enough that it’s tempting to just tell yourself “It doesn’t matter.”

Today we’re talking about that one little sentence - “It doesn’t matter” - and how it can seem like a relief in the moment but it actually erodes the core of your superpower by diminishing your efficacy - your sense of control.

Today we’re talking about how to take that sentence and turn it around to help you go from feeling like the victim and feeling helpless to being the hero in your own story.

So let me ask you….Are you ready to pivot from a powerless perspective to a positive and proactive point of view?

Are you feeling geared up to go from a gloomy to glorious and game-changing attitude?

Are you ready to go from victim to victor in your own life???

(I confess, I asked chat.gpt to help me with those sentences. What? Work smarter, not harder, right?)
Anyway, let’s get after it! Here we go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

The Best Present Ever Dec 13, 2023

Have you ever had a time when the weather was getting colder and you swapped out the summer clothes for the winter ones and realized, "Dang. My winter clothes don't feel so great on me." So you go shopping and you find yourself standing in front of a dressing room mirror, winter clothes in hand, and feel your heart sink because you just feel like nothing seems to fit?

My friend, you're not alone! It's a moment that hits us all, leaving us feeling discouraged and trapped in a never-ending cycle of self-doubt.

How many times have you heard that nagging voice in your head saying you'll never lose weight, never reach your goals, and never truly be happy.

What if the real roadblock to reaching your goals is not the diet or the exercise routine, but your own lack of self-love? It's that self-sabotaging voice inside your head, telling you that you're not worthy, that you'll never shed those pounds, and you'll never truly be content.

In this episode I want to tell you about a recent conversation I had with a client and how it uncovered something a lot deeper that could unlock what's been holding her back - and most importantly, how that applies to you.

It's time to stop quitting on yourself and start embracing the love you deserve. It's time to rewrite the story you tell yourself and discover the keys to unlock the treasure trove in your heart to allow yourself to shine your light nice and bright, the way you were made to.

Ready to stop blocking your own progress and find out how loving yourself is the best gift of all?

Let's let the love in baby! Here we go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Handling the Holidays Pt3: December Dec 06, 2023

It’s that time of year my friend.

That time warp on the calendar between Thanksgiving and Christmas where it seems like we have more to do and less time to do it in.

And there’s just so much going on, who could possibly think about maintaining healthy habits during this time of year? Between holiday parties, end of the year obligations at work, decorating, shopping, cooking, coordinating travel, mailing the holiday cards (haha, as if! More like valentines day cards) is it any wonder we want to just not worry about it until January?

Today is part 3 of our 3 part handling the holiday series. We’ll talk a little bit about mindset and a lot about tactical advice to make the holiday season work FOR you rather than against you.

Ready to embrace the holiday extravaganza?

Aw yeah!

Here we go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

It’s Not Fair Nov 29, 2023

Have you ever found yourself looking at all the things on your calendar or your to-do list and thought “I can’t believe I have so much to do. It’s not fair.”

Or maybe you’ve looked at the cute, skinny mom at preschool drop off and thought “Ugh. It’s not fair. It’s so easy for her and here I am having to think about every item I put in my mouth.”

Or the really fun one, “I was SO good ALL week, and then 1 day of not being super hyper vigilant about what I ate, and I regained all the weight I lost last week. It’s not fair!”

I am raising my hand and saying yes, that’s me. I have said “it’s not fair” to all 3 of those circumstances.

Today we are talking about the concept of “it’s not fair” and how it’s so not helping us, and how to turn that thought around and manage your mindset around things rather than being the victim to everything around you.

Ready to tackle one of the sneaky sentences that sabotages our success?

Aw, yeah! Here we go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Taming the Mental Chatter: Overcoming Food Fixation and Weight Loss Fears Nov 22, 2023

Have you ever found yourself obsessing over what's for lunch while you're still eating breakfast? Or maybe you're constantly negotiating with your inner voice asking, “Am I hungry? I’m not sure. Even if I’m not hungry, and WANT something….” and those thoughts in your head just won't give you a break?

And that’s just the mental chatter. There’s also FEAR.

Fear of hunger. So many of us are afraid to feel hungry - for valid reasons!
And there’s the more subtle but persistent fears about
- What if I never lose weight?
- What if I try and fail, again.
- What if I DO lose weight and start attracting unwanted attention?
- What if I gain the weight back?

Why do we let our minds run wild with food and fear thoughts, turning them into a never-ending mental marathon?

Let’s talk about mental chatter.

Why it’s so normal and it’s not your fault that your brain ruminates on these thoughts.
We'll explore how to turn down the volume in your brain and make those food thoughts no big deal.

But here's the real puzzler:

What if fear wasn't something to dread?

What if it was more like a friendly, albeit quirky, companion on your weight loss journey? In this episode, and show you how fear can become your ally, not your adversary.

Ready to unravel the mystery of why we're so afraid of fear itself and how we can turn it into an ally?

Aw yeah! Let’s get to it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Handling the Holidays Pt 2: November Nov 15, 2023

Have you ever approached the holiday season with a mixed feeling - sort of a mix of “Yay the holidays!” and “Ugh, the holidays.”

It’s November and it’s part 2 of our 3 part series on handling the holidays.

Today we’re addressing Thanksgiving specifically and looking at All. The. Things that comes with it - both from the emotional angle as well as tactically from the food angle.

Thanksgiving doesn’t have to be a minefield if you go into it with some intention and compassion.

Feeling ready to embrace the holiday season?

Aw yeah, let’s go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

How Your Brain is Like Google and How To Use It For Weight Loss Nov 08, 2023

Have you ever been caught in that cycle of self-doubt, worrying about what other people think and thinking that, “Maybe people don’t like me.”

Or doubting if those extra pounds will ever come off.

Or if you DO lose weight, then you worry if you’ll be able to keep it off.

Does it ever feel like your brain is working against you and your goals?

You’re not alone.

And you’re not crazy.

Today we’re going to talk about:

Why we're wired to think negatively about our weight loss goals
The science behind the psychological underpinnings of your doubts and fears.
And how your thoughts are like the keywords in your very own Google search bar of your brain. It's like the trusty search engine ready to serve up results that your thoughts tell it to look for.

Intrigued to know more about how you can program your thoughts intentionally and return the mental search results that you WANT to get?

Well, grab your mental toolkit, because we're about to dive deep into the brain’s Search Engine Optimization secrets that'll start steering you toward your desired destination, one thought at a time. .

Ready to get to it? Let’s go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

A Surprising Solution To Emotional Eating Nov 01, 2023

Have you ever found yourself in the kitchen, staring into the depths of your fridge after a tough day?

Or maybe you find yourself in front of the pantry, eyeing those cookies or crackers having a 'shouldn't-but-totally-will' moment?

Or you’re sitting on the couch staring in disbelief at the bottom of a chip bag, or a tub of ice cream….And the kicker is, you don't even remember a super conscious decision to go on this snack adventure? I know I’ve been there.

Why, oh why, does it feel like our brain takes a vacation in these moments? It's like our brain goes on a spontaneous holiday, leaving us with a guilty pleasure snack in the moment, that simply leaves us with just plain guilt later.

Ever wondered why that happens?

And even more importantly, what to DO about it?

Well, today, we're about to unravel the mysteries of your mind and body. We'll explore

why we turn to food when things go wrong,
why your brain does its little Houdini act,
How It’s not your fault
And we’ll discuss how the solution is not about your thoughts at all.

So, are you ready to ditch the snack-time amnesia and unpack some emotions? we're diving deep into the pantry of your mind to find those answers.

Ready to get after it? Aw yeah!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Mini Episode: What Could You Do In 8 Weeks? Oct 31, 2023

Tomorrow is November 1st. That means there's only about 8 weeks left in the year.

What small change could you make and do it imperfectly yet consistently that could make a difference for you?

Don't wait till the holidays are over.

Now is the time.

Small changes lead to lasting weight loss.

What's a small thing you can do in these last few weeks of the year to make a lasting impact on your weight loss journey?

Don't wait.

Your future self is counting on you.

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Handling the Holidays Pt 1: October Oct 25, 2023

Have you ever felt Halloween looming on the calendar and on the one hand you’re like “Yay! I love the holiday season!” And on the other hand you’re thinking, “Ugh. I always gain weight this time of year.”

In this episode we are starting the first of a 3 part series on handling the holidays. One for October, one for Nov and one for Dec.

The holidays are a special time of year - both in our lives and in our weight loss journey. Over the course of this 3 parts series, We’re gonna address everything from your mindset, to the emotional aspect of this time of year, to handling family sssstuff, and of course practical tips and hacks to help you plan.

Are you feeling all set to seize the seasonal celebrations?"

Aw yeah!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

What To Do When You’re Getting All Up In Your Head Oct 18, 2023

Have you ever had a time when you were worried about something, continually stressing over it?

Your ruminating thoughts create anxiety and pretty soon you’re waking up in the night and your brain instantly goes to this thing you’re thinking about.

And by the time it’s afternoon or after dinner you’re so worn out from worrying over this thing or the anxiety has accumulated that you just need cookies to escape for a minute.

We’ve all been there.

Today we’re talking about the stories we tell ourselves and how we can create extra anxiety and stress for ourselves with our thoughts.

We’ll also talk about 3 questions you can ask yourself to get clear on your story and help diffuse some of that pain or anxiety your thoughts have been creating for you.

Ready to dive into the pages of your story? Let go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Breaking Free from Scale Anxiety Oct 11, 2023

Have you ever had a day when you step up to the scale and think “I think Ishould see a good number today. I’ve been drinking my water, sticking to my plan…yeah, this’ll be good.”

Or maybe even you feel like stepping up the scale is like stepping up to a roulette wheel and there’s no predicting where it’ll land, but you’re crossing your fingers.

But then the scale spits out its number and you’re like “Eh? Whaa???” It’s not a number you wanted. And now that number is in your head ALL DAY. Ugh.

Today we’re talking about the scale.

How to turn down the temperature on what we make that number mean and what to focus on instead.

Ready? Let’s get to it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

3 Keys to Turning the Negative Thought Storm Around Oct 04, 2023

Have you ever had a day where you wake up, maybe it’s like 3:27am.

You really could go back to sleep. You really WANT to go back to sleep. But your brain is suddenly AWAKE.

Your thoughts are online and they’re LOUD.

Did I file that report properly at work? Oh shoot I have to remember that tomorrow is picture day for the kids at school. And I’m supposed to bring snacks to Thursday’s game? I hate it when it’s my turn to bring snacks because I never have time to do the homemade thing like the other moms do. I just buy chips and fruit drinks. Yes I’m the mom poisoning your child with chemicals when other moms bring fresh cut oranges and vitamin water. Ugh. What are we doing for Thanksgiving this year? I know we’ll need to include my sister in law but she drives me crazy. And blah blah blah blah.

And that’s just your to-do list. We didn’t even get started about the voice in your head that has opinions about yourself.

Why did I eat all that this weekend? I can never stick to a plan. I’ve ruined all my progress. I feel like such a failure. My husband is never going to think I’m attractive again.

And so on.

Today we’re talking about our thoughts.

Why they are the way they
are and what to do about them.

Ready to delve into the nooks and crannies of your mind?

Aw yeah, let’s go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

How to Overcome Perfectionist Expectations Sep 27, 2023

Have you ever set a goal for yourself that feels reasonable - like maybe it's to plan your meals for the week or walk on the treadmill for 30 min a day - and you’re like, “That’s not too much to ask. I should be able to get this done.”

Then the week rolls around.

Maybe you got on the treadmill on day 1 & 2 but by day 3 something got in the way.

Or you plans your meals for the week and by Tuesday you’re thinking “I have no interest in eating that.”

And when you can’t meet your goal (that felt like you SHOULD be able to do) you feel like a failure and you ask yourself something like “Why can’t I just do this simple thing? What is wrong with me!?!?!”

And you give up and head for the ice cream.

Today we’re talking about:

the expectations we set for ourselves
and how we accidentally set ourselves up for failure with some sneaky perfectionist thinking
and how to get around that with a simple tool that allows you to be imperfect and still make progress.

Ready to get after it?

Let’s go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

From Cravings to Clarity: Unraveling the Secrets of Your Urges Sep 20, 2023

Have you ever found yourself looking into the pantry thinking
“What am I in the mood for right now?”
Or maybe you know that on your way home from work your brain will say “Hey, what if we just run past the drive thru real quick?”

Or maybe it’s after dinner but before bed and predictably every night - no matter how much you promised yourself you wouldn’t snack after dinner - you find yourself opening up the freezer to see what delicious delights might be there to satisfy that urge.

Today we’re talking urges.

Desires.

Those moments when gremlins take over your brain and say “I don’t care what promises I made to myself earlier in the day or what was on my plan or the fact that I want to lose weight and feel healthy so I can play on the floor with my grandkids. My brain gremlin has taken that 'What’s Your Why' worksheet I filled last month and turned it into a paper airplane, set it on fire and tossed it out the window.

Right now I JUST WANT ALL THE THINGS!

We’re going to talk about :why urges happen
- (spoiler alert - they’re normal and you’re not broken).
How urges are not evil.
- They’re not even something you need to “just get over or conquer”.
- They might even be…trying to tell you something important.
And we’ll talk about the 3 step process to turn urges into your friend.

Ready to look underneath the urge, discover the diamonds hidden in your desire, and turn that evening eating habit into an educational moment?

(I think I went a little too far on the alliteration there. Might need to dial it back.)

Aww yeah ya are. Let’s get after it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Your Weight Loss Secret Weapon - Sleep Sep 13, 2023

Have you ever noticed that when you’re tired you tend to crave junk food even more?

Just how much does the quality of last night’s sleep impact my choices today?

⇒ The answer is A LOT.

Today we’re going to talk about how your brain literally sends signals to increase your cravings for junk food when you’re tired and how you can use sleep as your secret weapon for making weight loss easier.

Ready to get started? Let’s go.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

How To Eat Out At Restaurants and NOT Wreck Your Progress Sep 07, 2023

Do you have a favorite restaurant?

Maybe a place you love to go on Saturdays?

Or perhaps it’s just for special occasions.

But when you go, oh boy, look out. It is ON. It’s like calories don’t count and you’re not worrying about the diet when you head to this place.

Except when you step on the scale the next day you’re like, “Ugh. Why does just one night out have to mean I’ve gained 3 lbs over night? It’s not fair!”

Uh huh, today we are talking about restaurants.

We’re getting tactical again so that you can have the gift of looking at how you’re thinking about things when you go out and also several specific strategies to help you feel prepared the next time you’re going out to eat.

Ready?

Let’s get after it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

I Should Know Better Aug 30, 2023

Have you ever had a Monday morning where you look back over the weekend and you just think…

“Ugh. I blew all my hard work. AGAIN. It’s not like this is a surprise. It’s not like I don’t know what happens on Monday after a weekend of not paying attention.”

Or maybe it’s not a weekend. Maybe it’s just a random Tuesday night where you found yourself having a snack before dinner or after dinner. And then another and then another and then 5 snacks later you’re like…

“I can’t believe I did this again. I should know better.”

I should know better.

Oy. Those words really pack a punch in so many ways.

Today we’re diving into ….

Why there’s a big difference between knowing better and doing better and it has nothing to do with your self discipline nor is it your fault.
Why living in the fantasy land of shoulds is making you unhappy and hurting your efforts to lose weight.
And the #1 character trait you can use to get out of the shoulds and into reasonable realistic action steps. And it’s a character trait that everyone has - even if you might be a little out of practice.

Ready to rewrite the story of Shoulderlla and create your own happy ending?

Yeah. Absolutely!

Let’s get to it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

When The Novelty Wears Off Aug 21, 2023

What happens when you are 3-4 weeks into a new diet program and the novelty has worn off?

Why is it harder to keep going in week 4 than week 1? What’s different?

How is it that you can be motivated in other areas of your life - maybe at work or taking care of your family - but you can’t seem to muster that same motivation and consistency for yourself?

Today we’re going to talk about

Why it’s completely natural to be harder to motivate on week 4 than week 1
Why you can be successful in other areas of your life, but not this one
And 3 specific ways to adjust your thinking.

Ready to bust through the gap between novelty and new established habits?

Then let’s go.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Help! I Feel Like A Failure Aug 09, 2023

How many times have you told yourself “Today I’m gonna be good.”

Or “I’m only going to have 2 cookies tonight.” And then find yourself going back on your word to yourself.

Or how many times have you tried to lose weight, and fell off the wagon? Or maybe lost weight, only to gain all the weight back?

How many times have you run out of steam with the new diet plan and just felt like a big ol’ failure.

We have ALL experienced that from one time or another.

Failure just stinks. It hurts.

And the fear of failure often holds us back from trying in the first place.

Today we’re tackling failure.

What exactly IS IT that we’re afraid of?
My personal story of failure
The 5 step process to make failure your friend and
And the 3 letter word to help you turn around what you’re making failure mean…

So you can use it as the rocket fuel for your weight loss journey.

Ready to flip the script on failure?

Let’s go.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

SNAFU Aug 02, 2023

Have you ever gone a week or two when you were really on track and feeling like you were making progress, but then something like a trip or a birthday comes along and you feel like you backtracked on all your progress?

Or maybe you were really on point throughout the whole week but then on the weekend you feel like you undid all that hard work and you’re right back where you started?

Today we’re going to talk about a different way to look at things so that when those life events come along.

You don’t have to look at it as if you’re starting over from scratch.
You don’t have to let it wreck your progress.
And you can use it as a stepping stone catapulting you towards your success.

Ready? Let’s go.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

How Setting A Goal Weight Backfires and What To Do Instead Jul 26, 2023

Have you ever tried to lose weight for a specific event or to look good for a specific someone?

We can willpower our way some of the way there. Maybe even most of the way there. But how did you feel about yourself when you got “there”?

And how long did that last?

Today we’re talking about the fallacy of setting a goal weight and the “I’ll be happy WHEN I lose weight” trap.

We’ll address:

2 specific reasons why that mindset backfires
and what to do instead to set yourself up for success

…so that you can love yourself WHILE you lose weight and make sure the changes you make are sustainable over time.

Ready? Let’s get to it.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

I Wish I Could Just Get Over This Jul 19, 2023

Have you ever had a night where you just really went overboard and ate way more than you planned and thought “What the heck is wrong with me?”

Or maybe you woke up the next morning and maybe had too much to drink or overate and you ask yourself “What is my freaking problem?”

“I know better. Why can’t I do better? Maybe there’s just something wrong with me. I just wish I could get over this.”

I know I’ve certainly been there.

Here’s the problem.

That kind of thinking is hurting you.

It’s holding you back because you’re assuming there’s a problem with you.

Today we’re gonna have a little tough love.

I’m getting vulnerable about some struggles I’ve had and we’re getting through this together?

You ready?

You and me.

LET’S GO.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Stop Waiting To Feel Good Jul 11, 2023

Have you ever felt like there was more inside you that you have to give?

Like maybe you’re not maxing out your potential? Or even scratching the surface?

So often we wait until we lose the weight in order to go for that thing or to put ourselves out there in a scary way.

Today, we’re gonna get deep. We’re going to talk about purpose, meaning and the shining your glorious light the way you were made to.

Ready to shine? Aw yeah. Let’s go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

When You Just Can’t Even Jul 05, 2023

Have you ever experienced a time where you’ve been working really hard to make a change in your behavior but there comes a moment in the day or the week when you really DON’T want to have to think about it in the moment?

It almost feels like something takes over inside you and there’s like this Jekyll and Hyde moment where part of you is like “Why are you eating right now? We’re not hungry? Are you sure you want to keep eating?” and the other part of you is like “Na-ah. I just can’t even, right now. Lalalalaala. Not listening. Be quiet so I can just enjoy some blissful peace.”

This is basically what happens when we fall into the trap of all or nothing thinking.

Today we’re going to talk about

What’s going on in your brain in those moments
Why that happens (yep, it’s just your brain doing what brains do!)
And especially what to do about it and how to move forward in a way that doesn’t leave you feeling a whole heap of shame and guilt the next day.

Ready to get to it?

Yeah. Let’s go.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Putting Yourself Last Jun 28, 2023

Have you ever felt like, “I know I should work out, but I don’t have time.” or “I want to take time to meal plan but I get so busy and I run out of energy. Between the kids, my job, not to mention being a wife, I find it hard to carve out time for myself.”

Listen, it is hard to find time these days. Life is BUSY. It’s even harder to make ourselves a priority in our own lives. I mean that feels kinda selfish. And there are so many other people that need a piece of our time and energy first.

I’m not denying that.

At the same time, putting yourself last or even just somewhere near the bottom of your priority list is having devastating consequences for you.

Whether it’s in your health and how you want to feel in your body, or your relationships with other people, or even more with your relationship with yourself - which of course is at the root of it all.

Today we’re going to talk about the one giant roadblock that so many of us struggle with when it comes to prioritizing ourselves.

It may not be what you think.

What’s that one major obstacle we all face?

Receiving.

So many of us are not good at receiving.

So today we’re going to talk about

Why is it so hard to receive? I’m not talking about gifts. I’m talking about receiving compliments, receiving help, receiving your innate worthiness and enoughness without having to strive for it or earn it.
We’re also talking about how putting yourself is NOT selfish.
How prioritizing yourself is an act of service to the people you care about most.
And how when you open yourself up to receive, you give others such a gift.

Receiving is an act of service. And it’s something that takes practice.

But we gotta start with changing our mindset around it.

Ready?

Let’s go!!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Bonus episode_Weight Loss and Motherhood Jun 22, 2023

Losing weight is hard enough.

But when you’re a mom of young kids, it can seem like your whole life revolves around taking care of them and you come last. Whether it’s dealing with a postpartum body or how to navigate cooking healthy food when the kids just want chicken nuggets and cheeseburgers, trying to lose weight when you’re a mom of little ones can be tough.

In today’s special bonus episode, I had the privilege of being interviewed by Jill Wright, host of the Grow Like A Mother podcast.

Jill is a speaker, writer, and rockstar coach helping moms find alignment with their purpose through mindset work, intuition, spirituality and self development techniques.

This conversation covers everything from

Why we blame ourselves when we find it hard to lose weight
How self compassion is more effective at creating behavior change than beating ourselves up.
How your body is the gateway to everything in this life and how to use all 5 of your senses to appreciate your body today.
Why it is so important to be happy WHILE you lose weight versus waiting for when you lose weight.
How to battle the natural negativity bias on your brain by grading yourself on a curve.
Plus a quick hack for moms feeling guilty about serving “kid food” that can feel less than healthy.

I’m so excited to share this special bonus episode with you. I hope you enjoy and stay tuned to the end to hear about how to learn more about Jill and where to follow her.

Let’s get to it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Taking Ownership of Your Life Is Not Selfish - It’s SelfLESS - An Interview with Becky Sporrer Jun 20, 2023

Have you ever had a moment when you’ve just had A DAY?

You’re taking care of the kids and getting them where they need to be. You’re handling things at your job and juggling all the things. And then your spouse gives you a simple ask, like “Honey, can you get us more chicken next time you’re at the store.”

And something in your brain just snaps.” It’s like no matter how much I do, there will always be more. I am never ….enough.”

If that resonates, then I have got a treat for you. For the first time ever, I am excited to welcome a guest to the podcast.

My guest today is the amazing Becky Sporrer, a wife, mom, teacher, author, doer of all the things. As she described herself to me, she said “I am just an ordinary woman that God has done extraordinary things with.”

In this episode we talk about:

How putting everyone else’s needs in front of our own leads to emptiness and potentially weight gain.
How so often we end up standing on the sidelines of our life.
How putting yourself as a priority is actually selfLESS.
And some tactical strategies to take baby steps towards how to stop looking outside yourself to find your worth and validation and begin to allow yourself to live a life of abundance and greatness.

I can’t wait for you to meet Becky and I know you’re going to love this conversation.

Without further ado, let’s get to it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

How To Get Back On Track (Especially When You Want To Quit!) Jun 18, 2023

Who hasn’t needed a restart or a reboot when your new habits slipped a little?

And who hasn’t wondered “Why do I even bother?” when you’re kinda tired of diet and feeling like you want to quit?

So in today’s episode, we talk about 2 specific reasons why it’s normal to want to quit (and of course what to do about those 2 things).

And then we’ll address 3 specific steps for getting back on track and feeling motivated again.

Ready? Let’s get after it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Why Words Matter So Much Mini Episode Jun 17, 2023

How you talk to yourself matter more than what's on your plate!

Learn quick hacks for managing the mentality in your mind.

Ready? Let’s get after it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

How To Handle A Snack Attack Mini Episode Jun 16, 2023

Quick hacks for handling the snack monster.

Ready? Let’s get after it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Letting Food Go To Waste Mini Episode Jun 15, 2023

Lots of us struggle to let food go to waste.
Here's a different way to look at it to help you treat your body better than the trash can.

Ready? Let’s get after it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Why The Order In Which You Eat Your Food Matters Mini Episode Jun 14, 2023

What you eat first makes a difference in how the food impacts your body and ultimately helps you lose weight.

Learn how to eat food in the order that makes weight loss easier.

Ready? Let’s get after it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

4 Tips To Make Healthy Food Fit Your Life Instead of the Other Way Around Jun 13, 2023

Let’s face it, sometimes it can be really hard to make healthy food work with your life as it is.

You’ve got a busy schedule. The family has their favorite foods they may not be the healthiest.

Sometimes, you just feel like pizza.

Unhealthy food is super easy, and healthy food take work.

So today we’re talking about:

4 specific reason why it's not your fault that you may have found it hard to fit healthy food into your life.
And 4 focused tips to make it easier for you to fit healthy food into the life you already have instead of forcing you to change existing structure that make your life run the way it already does.

Ready? Let’s get to it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Why Eat From A Smaller Plate Mini Episode Jun 12, 2023

I did a series of bonus videos for a wellness challenge recently and I wanted to share them with you too!
Today's mini episode talks about how eating from a smaller plate is a small thing that can make a big difference and make it painless to manage your portions.

Ready? Let’s get after it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

The 1 Habit That Makes Weight Loss Easier Mini Episode Jun 11, 2023

They say that 10% of the effort creates 90% of the results.

What's true in business is true in weight loss too.

Check out this episode to learn the one habit that can make all your other efforts so much easier.

Ready? Let’s get after it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

How To Handle Weekends Mini Episode Jun 09, 2023

In the mini episode we're talking about some quick tips to make weekends easier so they don't wreck all the hard work you did from Monday to Friday.

Ready? Let’s get after it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Portion Control Hacks Mini Episode Jun 08, 2023

Today we cover some quick, easy strategies to make portion control straight forward and painless.

Ready? Let’s get after it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

The 4 Step Formula To Finally Make Habits Stick Jun 07, 2023

It can be really tough to get a new habit going and more importantly, to KEEP a new habit going.

Today, we talk about

Why it’s hard to keep doing a new habit
And 4 specific steps to implement so that you can hack the habit building process and finally find the formula that helps you to not only start a new healthy habit, but keep doing over time until it becomes part of who you are.

Ready? Let’s get to it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

What To Do When It Feels Like Nothing Is Working May 31, 2023

Have you ever stepped on the scale and it went up instead of down? And you just feel so defeated.

And you brain begins to wonder, am I ever going to lose weight? Am I destined to be at this weight, this size, or more forever? If feels like no matter what I do, it’s just not working.

Today we’re talking about the feeling of defeat. When you feel like it’s not working.

Of course, it’s natural for your brain to do that bt it’s not helpful.

So we’re going to talk instead about all the ways that invisible progress IS happening and how to help train your brain to see it to give your efforts time to grow.

Ready wrestle back some control over your brain space from the clutches of the scale?

Yeah, lets get to it.

Learn more!

www.confidentbody.coach/tips

You Are A Miracle book

Falling Off The Wagon May 24, 2023

Have you ever had a day where you started off great? You had a nice healthy breakfast. Things are going well through lunch. Then in the afternoon you have a few pretzels and realize that puts you over your calories for the day.

Suddenly you’re thinking, “Ugh. I had three pretzel sticks instead of two, and that put me twenty-three calories over my budget. The heck with it. I really wanted potato chips anyway. And while I’m at it (since I’ve already blown it), I might as well have three cupcakes, a half a box of crackers, and three slices of pizza.”

Today we’re talking about falling off the wagon.

We’ll address 2 specific reasons why our brains are wired to make it feel like we fell off the wagon when we have a slip up
And 4 specific tips to help you banish falling off the wagon forever.

Ready to bust up that wagon and use the leftover scraps as fuel your fire of awesome???

Yeah then let’s go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

How To Handle Travel May 22, 2023

Whohoo! Summer is on its way.

Yaasssss.

It’s a time to maybe slow down a little, the kids are out of school. Which means schedules are a little less routine and hopefully maybe there’s a family trip or two it there too.

Which is great!

And can also be a minefield is you’re trying to lose weight.

So today we’re talking about TRAVEL.

Travel doesn’t have to be a disaster nor does it need to set you back and undo all the progress you’ve made. But it does take some intentional thought. So let’s dive in!

Ready?

Let’s go!!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

I Don’t Want To Let Food Go To Waste May 17, 2023

Have you ever finished the box of crackers or the package of cookies, just to get it out of the house? Have you ever eaten your kids’ leftovers because you don’t want to let the food go to waste? Or maybe you’ve looked at something leftover in the fridge and thought, “Well I might as well eat this because no one else in the family will.”

Not letting food “go to waste” can be one of the toughest, most deeply ingrained roadblocks that we face. There are lots of reasons why that belief is so deeply entrenched in our brains.

Today we’re going to talk about why it’s hard to let food go to waste.

Then we’ll walk through 4 different ways to look at the idea of wasting food and shifting your perspective on it.

And finally, we’re going to walk through a very specific exercise to dismantle that old belief and allow you to open up to the possibility that that old narrative may not be serving you and you can make a new choice.

Ready to examine some old beliefs?

Let’s go!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Why We Go Back on Our Promises To Ourselves May 10, 2023

Have you ever been trying to change a habit like eat less sugar or drink less wine and you’ve got yourself a nice plan thinking “Today I will NOT have sugar. I will be strong.”

And then somewhere along the way your brain sneaks in a thought like, “some chocolate would be really great right now.” or “I just want something sweet” or maybe it’s even that the sugar is there in front of you like in the candy bowl at the office, and you feel like you’re mentally holding on by your fingernails.

You think to yourself, “What is wrong with me that I make a promise to myself and then I want to go back on it at the first moment of temptation?”

Today we’re going to talk about it’s not your fault that you want to go back on your word to yourself and how to look at that whole situation a little differently.

Ready for a mindset shift for your brain?

Let’s do this.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

What To Do When You Feel Food Guilt May 03, 2023

Do you ever feel guilty when you eat a certain type of food?

Do you think of certain categories of food as “good” or “bad”?

When was the last time you ate a cookie or a piece of cake without feeling guilty?

Today we’re going to talk about food labeling. That's what we’re doing when we say “I was bad last night.” or when we say “sugar is bad” or “I’ve been good all week.”

We’re going to talk about:

How we’re programmed to think that way
How that kind of thinking is actually holding you back.
And how to think about it instead.

Ready to redefine what you think of as good or bad when it comes to food?

Nice.

Let’s get to it.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

I Want To NOT Want It Apr 26, 2023

Have you ever had a specific food that just feels like it has a little more power over you than you do over it?

There are probably some foods where you feel like you can just take it or leave. But then there are other foods that you’re like “You’ll have to pry this from my cold dead fingers.”

And yet on the inside, you’re maybe feeling a teensy bit scared that this food has more control over you than you do over it?

Today we’re going to talk about what to do when you get to a place where just want to NOT want it.

And how to take baby steps towards reclaiming your control.

Ready? Let’s get started.

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

How To Overcome The Secret Thing That’s Holding You Back Apr 19, 2023

Today we’re gonna get deep.

A lot of times when we want to lose weight, there are the normal reasons - feel better, healthier, fit into clothes, confident, etc.

But sometimes we run into roadblocks on the way there. And if you’re just following a diet plan, it’s hard to uncover what’s slowing you down.

In my work with clients, the more we work together, we often find that beneath the surface there is a limiting belief holding them back. In the secret recesses of our brain there might be a voice that whispers painful thoughts that feel true.

Here’s a few examples of real comments from real clients.

“There’s something wrong with me. I think I’m broken”
or “I’ll only find love if I’m skinny – but I’m not so I must be unlovable.”
Or “in my family when I was little, love was conditional based on how I behaved or how I looked”
or the all time favorite that pretty much sums it all up…. “I am not enough”.

Today we’re going to talk about:

Where those beliefs come from.
How to identify them.
And most importantly, how to choose a new story to help move yourself towards FREEDOM.

This is a good one. You ready my friend? Let’s get to it.

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Bonus Episode - Why Can’t It Be Both? Apr 15, 2023

Why does losing weight have to come from a place of dissatisfaction?

Why can’t we love our bodies and lose weight too?

In today’s special bonus episode, I had the privilege of being interviewed by Sonja Janisse, founder and CEO at Fresh Approach Fitness.

Sony has such a special kind of energy that is just so magnetic and infectious. Sonya made it so easy. I felt like I was talking to an old friend because we were so on the same wavelength.

This conversation focuses on the idea of why can’t we have both.

The yes, and....

Instead of the either or.

When that comes to weight loss we’re talking about loving our bodies while we lose weight rather than waiting until after we reach some number on the scale.

We talked about everything from movement, meals, mindset, and even money. You might be interested to hear my take on how money is a form of receiving that can be a microcosm for all the ways we receive - or struggle to receive - and how that impacts our weight loss efforts.

I’m so excited to share this special bonus episode with you.

Ready? Let’s go.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

How To Stop Beating Yourself Up (and Why It Is THE Key To Weight Loss) Apr 12, 2023

Have you ever heard yourself say “I tend to be pretty hard on myself.” or “I can be a bit of a perfectionist.” or maybe you hear yourself say “I beat myself up when I blow it.”

Today we’re talking about how that kind of thinking actually holds you back and LITERALLY leads to worse results.

Plus what to do instead so that you can actually move towards the results you’re looking for.

Ready to get after it?

Let’s get to it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

What To Do When You Think ”This Will Never Work” Apr 05, 2023

How many times have you looked in the mirror and thought “I look fat in these pants.” or “I can’t wear sleeveless shirts because of the chicken wings on my arms.”

Thanks to movies, magazines, society and of course, social media, we have these expectations of how we should be or how we should look and when we don’t measure up, we beat ourselves up.

That can be rough because now you find yourself in a constant battle with the person you spend the most time with - yourself.

**The story you tell yourself about yourself is the story you’ll hear more than any other in your life.**

Today we’re going to talk about:

How to catch the story you’re telling yourself
Why it matters
And how to steer that conversation in a better direction in a way that feels true and authentic.

Ready to get after it?

Let’s get to it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

The 5 Step Process To Recover From an Overeat Mar 29, 2023

Have you ever had a day where you’ve been on a roll, doing well for a little while. And then inexplicably, you find yourself going off the rails?

Maybe you’re at an event and the cookie plate is just right THERE in front of you. Or maybe it’s 3:47pm and the kids snacks just look good and then you find yourself going back for 2nd, 3rd, or 4th serving.

And even while you’re eating you’re thinking “I know I should stop.” but weirdly you don’t And then later you feel like “Why did I do that? What is wrong with me?”

Listen, we’ve all been there.

Today we’re gonna talk about:

How days like that are totally normal.
Why they happen.
And how to prevent yourself from sliding into a whirlpool of shame around them so that you can get right back on track and treat it like a one time event rather than the excuse to throw in the towel.

Ready to get after it?

Let’s get to it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

4 Tips To Make Habit Change Easier Mar 22, 2023

How many times have you tried a New Year’s cleanse or a 30 day strict diet to kick start things?

Maybe you stuck to the plan, maybe not. But over time, whatever changes you may have seen during that intense time frame didn’t stick.

And that can make you feel like you’re starting over again every time and ends up leading to the yo-yo cycle of down and then back up the scale.

Today we’re gonna talk about:

Why it’s normal to feel drawn in by those programs that promise big change in a short amount of time
Why they don’t work
And how to remember to love the little changes that last.

Ready? Let’s get after it.

Learn more!

You Are A Miracle book

https://confidentbody.coach/tips/

3 Hacks to Feel More Love For Your Body Today Mar 15, 2023

Have you ever looked at an old photo of yourself and thought “Wow, I look so skinny in that picture! I’d be happy to weigh what I weighed then!”

…and yet you remember when that picture was taken.

You felt self conscious then.

You wanted to lose weight then.

You were thinking THEN … “I’ll be happy when I’m X weight or when I lose 10 lbs.”

How much of our lives do we spend living for “when”? Chasing that horizon of happiness that happens at some imaginary “when”?

Today we’re going to talk about:

How living in “when-land” hurts you
And what you can do right now to START LIVING AND LOVING AND FEELING HAPPY TODAY.

Ready? Let’s get after it.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

What to do when your clothes don’t feel right Mar 08, 2023

How many times have you walked through your day constantly reminding yourself “Ugh these pants are too tight. I need to lose weight.”

It can be just THE WORST when your clothes remind you all the time that you’re not at the size you want to be.

But those negative feelings accumulate throughout the day and you end up trying to muscle your way down the scale with willpower and chastising yourself.

And that doesn’t feel very good. Nor does it work long term.

Today we’re gonna talk about a different way to think about yourself and your body that can feel a lot better and also LEAD TO WAY BETTER RESULTS.

If you’re ready for a better way to think about it when your clothes don’t feel right, then you’re in the right place. Let’s get to it!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

4 Strategies To Make Weekends Your Weight Loss Friend Mar 01, 2023

Do you ever feel like you did great all week, from Monday till about 5:27 pm on Friday and then you end up undoing all your hard work over the course of the weekend?

How should it be possible that just 2 days of being less strict can override 5 days of awesome? It’s so frustrating!

Today we’re going to talk about…

Why we tend to blow our progress on the weekends,
What’s going on in your brain when that happens,
And 4 specific strategies to break you out of that up-down weekend cycle.

I’m so excited for this episode. Ready? Let’s goooo.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

The 5 Step Process That Is THE Skill of Weight Loss Feb 22, 2023

Have you ever tried a 30 day challenge or a 90 fitness program and felt really motivated at the start, but sorta secretly worried in your heart that you weren’t sure you could keep it up the whole 30 days or 90 days?

We tend to do that with weight loss and particularly with diets. We start off strong and feel super motivated! But there’s this fear in the back of your mind that says…

“What if I can’t keep this up? What happens when my motivation wanes?”

Today we’re going to talk about that fear
Why it’s normal to have those thoughts
Why slips ups and mistakes are NOT a problem
And the 5 step process you can use to learn and master the SKILL of weight loss.

Ready? Let’s get to it.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

The 7 Most Common Self Sabotaging Thoughts (Self Sabotage Part 3) Feb 15, 2023

In the last 2 episodes, we’ve talked about

What self-sabotage is
Why it happens
How if you’re human, it’s normal to self-sabotage
And the 3 step process to bust through self-sabotaging thoughts and behavior.

And there are 7 categories of common thoughts that lead to self-sabotage. Be aware of these common traps and learn how to avoid them.

Falling off the wagon
Food labeling
“I don’t want to let food go to waste”
Worry
Comparison
Vanity
Permission

If you’ve ever struggled with any of the 7 common categories of self-sabotage, then this episode is for you!

Ready? Let’s get to it.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

The 3 Step Solution For Self Sabotage (Self Sabotage Part 2) Feb 08, 2023

Self-sabotage happens to EVERYONE. If you have a human brain, you have the capacity for self sabotage.

In this episode we talk about the 3 step process you can use to take those old self-sabotaging thoughts and make them work to your advantage.

We also talk about 5 specific “SNEAKY SABOTAGERS”: sneaky thoughts that can derail your progress and how to turn them around so they don’t trip you up.

Ready? Let’s get to it.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

4 Reasons Why We Self Sabotage (Self-Sabotage Part 1) Feb 01, 2023

Have you ever tried to lose weight and and began to see some success and you’re like “I’ve got this!”

But then something strange happened on your way down the scale.

Maybe subtly, maybe suddenly, but definitely inexplicably, you stopped doing the behaviors that helped you have some of that success in the first place.

And you’re like “Why am I sabotaging myself?”

In this episode, we’re going to talk about:

What self sabotage is,
Why it happens,
How it’s completely normal,
And then we’ll get a quick glimpse into next week’s episode which will dive into the 3 step process for overcoming self-sabotage.

Ready? Let’s get to it.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

Solutions For When You Feel Like Giving Up Jan 25, 2023

Have you ever tried to lose weight - maybe been on a diet or a specific program - and you’re working really hard. Maybe you had some success the first few weeks, but things tapered off and you’re FEELING FRUSTRATED and you want to quit?

Today we’re going to talk about:

Why that happens
How it’s NORMAL that it happens
And the 5 things you can do to help yourself move past that feeling.

If you’re ready to get over giving up, this episode is for you!

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

The One Habit The Makes Weight Loss Easier Jan 18, 2023

If I could only ever give you 2 pieces of advice on how to make weight loss sustainable, this episode covers the first one: meal planning. (The other would be that how you talk to yourself is more important than what’s on your plate, but that’s a different podcast.)

Today’s episode is packed! We’re going to talk about:

Why meal planning makes weight loss so much easier,
Bust through some of the common roadblocks to meal planning like, “I don’t have time” or “I just like to go with what I feel like eating in the moment.”
Why it’s not your fault if meal planning didn't work for you in the past,
And what to do differently this time.

Then we wrap up with 3 specific, easy strategies for meal planning so that you can pick the strategy that works best for you.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

What an old picture of you can teach you about feeling great today Jan 11, 2023

Have you ever looked at an old picture of yourself and thought how good you looked? You think, "I’d love to have that body now!"

But you remember when it was taken and the thoughts in your mind at that time weren’t happy then either.

You're not alone! So many folks feel the same way.

Today we're talking about why that happens and how it's not your fault.

Plus 3 specific action steps for how to feel great NOW.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

“Help! The scale went up for no reason!” Jan 04, 2023

Have you ever had a day where you stepped up to the scale expecting to see a happy number (because you know you’ve been doing all the right things.) Then inexplicably, that number is NOT a happy number.

You think “How can this be happening? And then the rest of your day you walk around with a cloud of unhappy thoughts following you.

Today we’re going to talk about the SCALE.

-> How it gets in our heads and why.

-> Plus 3 different perspectives to help you approach the scale in a way that helps YOU be in control of the way that you think about that number.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

3 Tips To Start Seeing Progress Today Dec 17, 2022

It’s natural to want to see progress. It's part of our human nature. That’s why weight loss can be so hard because it takes time and patience.

In this episode we cover:

1) How to look at progress differently.

2) How to create simple action steps to make it easy to get started.

3) And the one type of food that makes an outside impact on your weight loss efforts.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

3 Reasons Why It’s Not Your Fault That the Diet Didn’t Work Dec 17, 2022

You are not broken. Diets go against the grain of how our brains are wired. The diet mentality keeps us stuck in self sabotaging thinking. In addition, we make it harder for ourselves by thinking "I'll be happy when I lose weight" versus "I choose to be happy WHILE I lose weight.

Instead, think of weight loss like nurturing a garden rather than running a race towards a finish line.

Learn more!

www.confidentbody.coach

You Are A Miracle book

https://confidentbody.coach/tips/

The Confident Body Podcast Trailer Nov 27, 2022

Stop feeling like you are the problem and start working WITH the natural wiring of your brain to lose weight.

This podcast helps you see yourself and your body as a miracle so you can stop waiting to lose weight in order to participate in life.

If you want to look in the mirror and see what’s RIGHT about you…Learn solutions that are easy and fit your busy life…Find out how to train your brain for weight loss…and love yourself and your body all the way down the scale, then let’s go.

lizzie@confidentbody.coach

www.confidentbody.coach

https://confidentbody.coach/tips/

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