The Get Your Goal Podcast

Latest Episodes:

When to Adjust Your Calories May 21, 2023

Show notes

Depending on how much weight you want to lose, you might need to adjust your calories while on your weight loss journey. On this episode of the Get Your GOAL podcast, I’m teaching you when, why, and how to make those adjustments.
My rule of thumb is that there are two times during weight loss when you might want or need to adjust your calories – at the beginning of your journey when you’re learning to be consistent, and after you’ve lost about 40 pounds (or your weight loss has stopped for more than four weeks).
Not everybody needs to make adjustments, but if you do, here are some key points to keep in mind:
-First and foremost, it’s OKAY to adjust your calories. You are an experiment of one, and you can do anything.
-Be sure to take your time adjusting, and spend at least a month gathering data before you make changes.
-Know that the data you’re gathering ISN’T from the scale, it’s from your body’s signals and what your brain offers you in your journal. (This blows your mind, doesn’t it?)
-And finally, make your adjustments based on whether or not you can eat your target calories consistently, not on whether or not you think it’ll “make you lose weight.” Calories don’t make you lose weight, consistency does.
When you’re empowered to make your weight loss journey your own, and understand how and why to adjust your calories – you’re unstoppable!

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.

Journal Prompts May 14, 2023

Show notes

Daily journaling is the most useful tool in your weight loss toolkit. And on this week’s episode of the Get Your GOAL podcast, I’m sharing my best tips with you, so you can feel like a journaling pro and get the most out of it.
Each day with The 5-0 Method, we do five tasks that make you say, “Oh! I had no idea weight loss at my age could be so simple.” And the number one task is to manage your mindset, by finding your thoughts and deciding if they’re helpful.
So many women are on board with four of the five tasks – because water, sleep, eating, and exercise seem more “weight lossy” than journaling, don’t they? But in my experience, it’s the mindset work that makes the difference between long term success versus those who struggle or give up.
Each day with The 5-0 Method, we do five tasks that make you say, “Oh! I had no idea weight loss at my age could be so simple.” And the number one task is to manage your mindset, by finding your thoughts and deciding if they’re helpful.
So many women are on board with four of the five tasks – because water, sleep, eating, and exercise seem more “weight lossy” than journaling, don’t they? But in my experience, it’s the mindset work that makes the difference between long term success versus those who struggle or give up.
MY FIVE BEST JOURNALING TIPS:
1. Know WHY you’re journaling
2. Keep your journal prompt question simple and direct
3. Start your question with “What do I think about …?”
4. Stick to one topic
5. Quit while you’re ahead
Want to get started journaling for weight loss? As a special treat to my podcast listeners, I’m sharing the FREE download, “30 Days of Journal Prompts.” Grab your copy at https://getyourgoal.com/podcasts/287-journal-prompts/

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.

Top Five Weight Loss Questions May 07, 2023

Show notes

You have questions about weight loss over 50, and on this week’s episode of the Get Your GOAL podcast, I’ve got the answers!
I’ve been studying weight loss for over ten years and really paying attention to the questions you have – especially when you first get started on your journey. It feels difficult to navigate all your choices, and unbelievable that others have had success with such a counterintuitive plan.
You want to get everything right, so you can stop gaining this menopausal weight and start losing. But it’s confusing to figure out what to do or where to go for credible information.
The wonderful truth of it all is that even the most complex questions have a simple answer.
On today’s empowering episode of the Get Your GOAL podcast, we’re exploring calorie apps, chatting about whether or not to eat junk food, and deciding what to count as water, with science-based answers and the mindset shifts that will help you move forward with confidence.

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.

Weighing Yourself Apr 30, 2023

Show notes

Weighing yourself can feel calm and easy. In this episode of the Get Your GOAL podcast, I’m sharing the simple process that will change your relationship with the scale.
You’re on board with the idea of how mindset work or journaling *might* be helpful for losing weight. But weighing yourself? It’s hard, it feels terrible, and if you could just throw away your scale, you definitely would.
I hear from clients all the time that they hate to weigh themselves because the daily fluctuations drive them crazy, or they feel like the numbers just mess with their heads. You feel really good about your eating and exercising and water and sleep, but then you get on the scale and your weight is up, or it’s still the same, and all of a sudden it’s like everything you’ve been doing is all for nothing.
If this is you, you’re in the right place. Today, we’re taking a deep dive into the topic of WEIGHING YOURSELF, and I’m sharing exactly how to make peace with the scale once and for all.
WHAT YOU'LL LEARN:
- WHY weighing yourself feels awful
- HOW your brain sees the number on the scale, and
- WHAT to do right now to feel better about weighing yourself

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.

Loving My Menopausal Body Apr 23, 2023

Show notes

The idea of loving your menopausal body sounds so nice. But what are the actual steps? How do you DO that? I’ve got the scoop in this week’s episode of the Get Your GOAL podcast!
Loving your menopausal body is a feeling that’s available to you – even if right now you think you hate your body, or it’s betrayed you, or you just don’t understand it anymore. You CAN love your body, and I highly encourage you to do so.
When menopause came knocking at my door, it changed everything I thought I knew about myself. But instead of getting stuck in the anger, frustration, and betrayal of those changes, I decided to change my MIND.
Join me today as I share the story of my menopause (and grief, and aging) journey, and what it’s meant to my relationship with my body.
WHAT YOU'LL LEARN:
- How I knew I WASN’T loving myself (I honestly hadn’t realized I wasn’t)
- How MENOPAUSE wasn’t really the problem (of course it was my thoughts!)
- Why it wasn’t about my WEIGHT or what I can DO, either
- The EXACT STEPS I’ve taken to feel loving toward my body (that you can take, too)
Are you ready to start loving your menopausal body? This week’s 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.

Belief Apr 16, 2023

Show notes

Your body will only go where your brain goes first. Which means that successful weight loss begins with the belief that you can lose weight.
On a scale of one to ten, how much do you currently believe that you can get to your goal weight? Zero? This could be what’s stopping you from getting your goal.
In this week’s short, sweet and inspirational episode of the Get Your GOAL podcast, we’re diving into the concept of BELIEF and why it’s so important in reaching your goal. I’m sharing personal stories of how I overcame my own lack of belief and how you can borrow belief from outside of you, too.
WHAT YOU'LL LEARN:
- Why belief is the “secret sauce” to getting your goal
- How to cultivate belief in yourself
- Where you can get belief (for free!)

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.

What To Eat For Weight Loss Apr 09, 2023

Show notes

Losing weight with The 5-0 Method means you’re focused on eating the right number of calories every day – because staying in a slight caloric deficit over time is the only scientifically proven way to shed pounds. But WHAT should you eat? Do you need to go low carb, or eat in an 8-hour window, or find low calorie substitutes for your favorite foods?
No, no, and no. In fact, your best bet is to eat the foods you already love, in portion sizes to fit your weight loss calorie target.
But how can that be? Don’t you have to eat healthy for your health? And hasn’t that whole “calories in, calories out” myth been debunked?
Yes and yes. 🙂And also… eating for weight loss is more nuanced than a catchy sound bite can capture. In this week’s episode of the Get Your GOAL podcast, we’re taking a deep dive into the topic of what to eat for weight loss, while taking the long view of the lasting changes you can make in your life to maintain your weight forever.
WHAT YOU'LL LEARN:
- The easiest MINDSET HACK to change old habits
- Why healthy eating DOESN’T work for weight loss
- How restricting yourself ALWAYS backfires
Join me for this week’s episode of the Get Your GOAL podcast and empower yourself to make simple, sustainable changes that will help you reach your goal weight.

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 Get Any GOAL (Not Just Weight Loss!) Apr 02, 2023

Show notes

Most of us think getting to our goal will be just a straight line to success, and when things get tough, we just give up. But that doesn’t have to be your story. When you know what to expect along the way, even the bumpy path to your goal is navigable. And the truth of it is, the road to your goal looks like… a checkmark!
On this week’s episode of the Get Your GOAL podcast, I’m drawing you the map and pointing out all the milestones you can expect, so you can get YOUR goal, no matter what it is.
WHAT YOU'LL LEARN:
- Why success is NEVER linear
- How to THINK about your progress, and
- What to DO when the road gets tough
If you’re ready to get your goal, this episode 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.

When Weight Loss is SLOW Mar 26, 2023

Show notes

Slow weight loss is frustrating, isn’t it? Even when you’re faithfully putting in the work with The 5-0 Method, you might still be losing weight slower than you want to, and you’re just so… over it.
But what if slow weight loss isn’t the problem that you think it is? What if there’s a simpler answer than just trying to work harder?
Because there is: in this week’s episode of the Get Your GOAL podcast, I’m covering the science of how fast or slow you can reasonably expect to lose weight at our age (and why), plus the mindset shift you can access TODAY to get the scale moving faster.
WHAT YOU'LL LEARN:
- Why SLOW weight loss isn’t really a problem
- The REAL issue that’s slowing you down, and
- The ONE EASY TIP that can get the scale moving faster
No matter how slow it’s going, my friend, you *can* lose all the weight you want and keep it off forever when you’re working on your mindset like we do here on the Get Your GOAL podcast!

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 Losing Fitness? Mar 19, 2023

Show notes

You used to be able to go hiking or running for hours on end, lift super heavy weights, and still have the stamina to live your life. But now that you’re exercising moderately – I mean, twenty-three minutes a day, are you kidding me? – to lose weight, you MUST be losing fitness. Right?
Not right.
My friend, on this week’s episode of the Get Your GOAL podcast, we’re exploring the science of menopause and aging and how it affects your fitness, chatting about how your body makes exercise adaptations at any age, and easing your fears about losing fitness while you lose weight. I’ve got the facts about your body, and together we’ll manage your mindset!
WHAT YOU'LL LEARN:
- Why you’re ALWAYS both gaining *and* losing fitness
- The REAL problem with moderate exercise, and
- How to STOP sabotaging yourself with worry and lose weight for the last time
Your beautiful, amazing, miraculous body always wants to keep up with what you are doing right now. Your brain, on the other hand, always wants to think about what it used to do. This episode of the Get Your GOAL podcast will help you work with your brain rather than constantly struggling against it.

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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