The Get Your Goal Podcast

Latest Episodes:

6 Things I've Learned About Weight Loss Oct 08, 2023

Show notes

Let’s celebrate SIX YEARS of the Get Your GOAL (formerly Fitness Matters and formerly formerly Let’s RUN) podcast with a list of six things I’ve learned about weight loss.
I’ve been a fitness professional for almost a dozen years now, so you might think I already had it all figured out when I started this podcast on October 3, 2017.
Nope.
Back then, I was just a young 47-year old who had barely entered perimenopause and was still running ultramarathons for fun. My, how the years (and helping thousands of women over 50 lose weight!) have changed my weight loss philosophy.
SIX THINGS I'VE LEARNED ABOUT WEIGHT LOSS:
- Exercise doesn’t make you lose weight
- Your body has a lot of information, but you might not be listening
- You can eat what you want without feeling guilty
- It takes as long as it takes
- Un-remembering old mottos is tough
- Your body only goes where your mind goes first
Join me for a fun look back at six years of podcasting, and a practical look forward to YOUR weight loss journey!

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

100% Consistency Oct 01, 2023

Show notes

You know you need to be consistent with your weight loss habits, but it feels so HARD. How can you get consistent, and exactly how consistent do you really need to be? In this episode of the Get Your GOAL podcast, we’re diving deep into the topic of consistency so YOU can lose all the weight you want and keep it off forever.
In The 5-0 Method, I explain the five daily tasks that create weight loss:
Managing your mind
Eating the right number of calories
Drinking the right amount of water
Getting adequate sleep
Exercising moderately
And my standard for each of these five tasks is that you hit all five of them with 100% consistency, every single day. Because the science is incredibly clear – weight loss is driven by 1.) believing that you can 2.) eating in a slight caloric deficit over time, and 3.) 4.) and 5.) supporting your metabolism while your body is doing the difficult job of converting fat into energy.
Hitting each of these tasks at 100% consistency *will* produce weight loss.
But the way you’ve probably tried to come at this is with willpower: you’ve simply demanded of yourself that you do these things. You’ve gritted your teeth, you’ve put your nose to the grindstone, you’ve clamped a lid on yourself, or restricted yourself.
What I want to offer you today is a way of thinking about, and achieving, 100% consistency that will guarantee not just your weight loss success, but your maintenance success, too.
WHAT YOU'LL LEARN :
- WHY building belief is so important on your weight loss journey
- The DIFFERENCE between belief and willpower, and
- Exactly HOW to build belief, step by step

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

Are You Doing Too Much? Sep 24, 2023

Show notes

If you’re having trouble losing weight, taking a look at how much you’re working out is one of the first places you can troubleshoot. Menopausal women have different exercise and recovery needs than younger women, and – believe it or not – too much exercise can actually lead to weight GAIN over 50.
On this episode of the Get Your GOAL podcast, we’re exploring how much is too much.
Overexercise isn’t always the problem, but it’s a far more common issue than the internet would lead you to believe. And it’s particularly problematic for menopausal women, because we recover so differently than we used to.
We live in a society that values hard work, doing more, pushing yourself to extremes, and being the best. And I don’t argue with those values, exactly – but I do want you to understand the nuances of how to incorporate those ideals into your menopausal life. Especially as you’re losing weight.
WHAT YOU'LL LEARN:
-How to know when you’re doing too much (including the signs and symptoms you’ve been ignoring)
-Why you find yourself continuing to do what you’ve always done (even when you’re not getting the results you want)
-The step-by-step process for finding your balance and losing weight with ease (instead of willpower)
If you’re ready to get to your goal weight without pushing yourself to extremes, this episode of the Get Your GOAL podcast is for you!

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

How to Count the Calories in Your Homemade Meals Sep 17, 2023

Show notes

You’ve really got this calorie counting thing down pat when it comes to simple foods or eating in restaurants that list their calories. But what about when you cook at home? How do you figure out the calories in your favorite dishes when you’re just throwing things together?
In this episode of the Get Your GOAL podcast, I’ll show you how to count the calories in your homemade meals with a simple, step-by-step process.
Imagine never being afraid of going out to eat, or going to a friend’s house, or going on vacation, ever again. Picture yourself confidently portioning out every meal, every time, to fit your calorie target without second-guessing yourself.
This can be you because it’s just a skill to count calories, which means that you can learn how.
Right now, your brain is making excuses to stop you from counting all of your calories (which is completely normal, and exactly how your brain is supposed to work). But when you execute this simple process, and practice it regularly, you’ll realize that there are NO calories that you can’t figure out.
WHAT YOU'LL LEARN:
- HOW to calculate the calories for any recipe
- WHY it’s so hard to make yourself do this, and
- HOW to overcome your resistance

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

Four Weight Loss Habits That Make Maintenance EASY Sep 10, 2023

Show notes

Of course you’re creating weight loss habits to lose weight, but did you know that some of the actions you’re taking will help with maintenance, too? In this episode of the Get Your GOAL podcast, I’m sharing the four best weight loss habits you can build today to make maintenance easy.
When it comes to weight loss habits, most of us focus on things like eating in a caloric deficit, or exercising regularly. But there are other habits you can create now that will pay off big maintenance dividends later.
Four Weight Loss Habits That Make Maintenance Easy:
- Planning your meals ahead of time
- Looking at the big picture of your weight
- Complimenting yourself
- Drawing from success in other areas of your life
Losing weight successfully requires you to pay attention and act with intention – and maintenance is more of the same. This episode of the Get Your GOAL podcast will show you the way!

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

Three Tips to Start Losing Weight Today Sep 03, 2023

Show notes

Wanna start losing weight today? This episode of the Get Your GOAL podcast has my top three tips!
You’re ready to lose weight, so the first thing you do is a total pantry clean-out of all the junk food in the house. Then you set your alarm for an hour earlier than usual so you can get in a good, hard workout. You’re focused, you’re determined… and in two weeks, you’re right back where you started, eating dinner on the couch and complaining that your pants don’t fit.
Isn’t there a way to get off this feast or famine roller coaster and actually lose weight?
There is, and I’m going to share it with you today. I’ve got my top three tips to get started on sure-fire, sustainable weight loss. And even if these three tips don’t sound related, I promise, they are.
Here’s the overarching theme: work WITH your brain and your menopausal body, instead of against them.
HOW TO START LOSING WEIGHT TODAY:
Tip #1: Focus On Belief
Tip #2: Prioritize Pleasure
Tip #3: Plan for Recovery
Weight loss over 50 can be simple and sustainable, and this episode of the Get Your GOAL podcast will show you how.

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

How To Choose Your GOAL Weight Aug 27, 2023

Show notes

You’re on a weight loss journey, but what’s your destination? How do you choose your goal weight? This week’s episode of the Get Your GOAL podcast will help you read the map and get where you want to go.
You know you want to lose weight, and you’ve got some numbers rattling around in your mind about where the scale might end up, but you’ve also got some doubts. So you’re searching the internet and asking the experts, hoping that’ll clear things up for you.
Instead, it seems to be making your decision even harder! Should you look at BMI charts, or focus on your body fat? And can’t you be healthy at any size?
My friend, let’s clear up the confusion by understanding WHY this decision feels confusing in the first place, and then I’ll share my simple process for choosing the best goal weight for YOU.
WHAT YOU'LL LEARN:
- Goal weight standards you probably want to consider
- Factors you definitely don’t need to worry about, and
- Where to find the ultimate authority for your choice

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

Losing the First Five Pounds Aug 20, 2023

Show notes

Weight loss is driven by 1.) believing that you can, and 2.) eating in a slight caloric deficit over time. This means that the real key to losing your first five pounds is working on your belief, and this episode of the Get Your GOAL podcast will show you how.
When you first get started and you’re working on losing your first five pounds, you probably think the secret lies in somehow making yourself eat and drink and journal and sleep and exercise.
But the actual secret sauce of weight loss is building belief. So, how do you do that, exactly?
In this week’s episode of the Get Your GOAL podcast, I’ll show you a simple formula and share personal insights about building belief while losing your first five pounds.
WHAT YOU'LL LEARN:
- Why belief work is so important
- What belief work actually looks like in real life

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

Celebrating Your Weight Loss Wins Aug 13, 2023

Show notes

How often do you celebrate your weight loss wins? Every pound? Every five pounds? Or are you waiting until you get to your goal weight before you celebrate? Today’s episode of the Get Your GOAL podcast is a celebration of celebrating – plus a lesson on why it’s good for weight loss.
The science is clear: celebrating your wins helps you win even more. So why is it so hard for you to toot your own horn? And what can you do to make celebrating your wins easier?
We’re diving into the topic of celebration today!
WHAT YOU'LL LEARN:
- Why celebrating feels hard
- Why it’s a good idea to celebrate anyway
- How to celebrate in a way that changes your brain (for the better)
Plus, I’m modeling celebration for you on this, the 300th episode of the Get Your GOAL podcast. Yay, me!

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

Answering Your Weight Loss Questions Aug 06, 2023

Show notes

You have questions about weight loss over 50, and I have the answers! In this episode of the Get Your GOAL podcast, we’re digging in on calculating your calories, intuitive eating, getting off track, and more.
Losing weight during and after menopause is different, and if you’re like the thousands of women I’ve helped to lose weight, you have questions about what’s changed and what works now. So, let’s dive in!
Lucy: What’s the timeline for seeing results? My body is in early menopause and really not responding to my efforts in the same way as it has in the past.
Lisa: What should you do when you stall? How do you figure out why you’re stalling?
Jeni: I'm curious what you think and know about intuitive eating.
Cathy: How do people successfully count calories (mine is 1670 daily from your 5-0 method) without spending money or taking lots of time?
Erika: How to negotiate calories when having friends over once a week or fortnight. We’re non drinkers. My calories go way over and I get out of routine real quick! Is it portion control and learning to say no that needs addressing?
Meredith: I would really like to understand how to eat at a slight caloric deficit. How do I figure out all the numbers? How do I control portion sizes more effectively?
Many thanks to the lovely Bs who responded to my recent survey with these great questions – I hope the answers are helpful to YOU.

Ready to get your big goals? Here are the next steps:

LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.

SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.

JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.

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