The Get Your Goal Podcast

Latest Episodes:

Are You Doing ENOUGH? Dec 22, 2019

Show notes

It’s a question I get asked almost daily: “Am I doing ENOUGH?” And the answer is never as simple as that question seems.
No matter your goal - losing weight, running farther, lifting heavier, etc - there’s always a thought in our minds that maybe we’re not doing enough. And you might not be (according to your brain)!
Today on the Fitness Matters podcast, we’re delving into
Why this question is actually unanswerable
How we know what “enough” is
What your brain does with questions like this, and (most importantly)
How to ask a better question to get better results

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.

GRIEF Dec 15, 2019

Show notes

Today, December 15th, is the second anniversary of my sister’s death. Over the past two years, I’ve had an up close and personal experience of just how much GRIEF matters to your fitness.
So let’s talk about it.
My friend, this episode of The Fitness Matters Podcast has more warnings than any other I’ve recorded:
Even though I hope this conversation is helpful for you, I am NOT a grief counselor, nor an expert in any psychological manner
I AM going to cry
I’m not bothered by the crying, but YOU might be, and that’s okay
I am also going to LAUGH, because that’s how I roll
It’s not going to be everybody’s cup of tea. This conversation is raw, unfiltered and difficult.
But it’s also important!
Your body is affected by grief as much as your mind is, and that means that your fitness will CHANGE as you are on your grief journey. Interestingly, you might find yourself and your fitness following the same five stages of grief that psychologists report:
Shock and denial
Anger and guilt
Bargaining
Depression
Acceptance
During this episode, I share personal stories of my journey, in an effort to help you navigate your own road.

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.

Making Mistakes Dec 08, 2019

Show notes

You have a big goal, but you’re afraid of doing the “wrong” things. My friend, today on the Fitness Matters podcast, we’re talking about how MAKING MISTAKES truly matters.
Or doesn’t matter. Depending on how you look at it. 😅
This episode is part rant, part wildly unconventional fitness advice and ALL good 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.

Changing Your MIND Dec 01, 2019

Show notes

Let's talk about changing Your MIND, because my friends, this MATTERS. Are you feeling stuck? Like you can't choose between two different goals? On this week's episode, we're exploring HOW and WHY you might change your mind, and I've got some practical advice from my own journey of changing my mind (and my mindset!) about this 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.

How I Lost Weight at 49 (During Menopause!) Oct 21, 2019

Show notes

This one’s PERSONAL. We’re going for an hour-long walk and run and talking about WEIGHT LOSS during menopause or perimenopause - specifically, how *I* lost about seven pounds over the last two months. And lemme tell you something, it wasn’t easy!
But also?
It wasn’t too hard. My friend, losing weight at any age is something that *you* can do, too (if you want to).
Today’s episode features intervals of a minute-thirty (running) and thirty seconds (walking) - feel free to switch those up or use them in whatever way works for YOU.
This deep dive into the topic of weight loss isn’t your usual, “Here’s what I ate and this is how I exercised” fluff, because that’s not how we do things here on the Let’s RUN Podcast.
Nope.I’m getting into the nitty-gritty (and TMI) of *exactly* how weight loss works, both biologically and psychologically.
Yes, there are tears, and yes, we’re talking about my period. :) There are also plenty of insights and practical tips that YOU can use on YOUR weight loss journey.
Here’s how I successfully lost weight and plan on keeping it off:
✔️ I had a GOAL
✔️ I had PLAN
✔️ I had TOTAL COMMITMENT, and (maybe the most important thing)
✔️ I MANAGED MY MINDSET
You might be surprised to learn which one of these things was the hardest for 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.

WEIGHT LOSS, Part Five: Getting to Your Goal Weight Jul 29, 2019

Show notes

OMG, we did it! We made it to Part FIVE of the Weight Loss series and it’s time to WALK and TALK about getting to your GOAL WEIGHT and staying there forever! Sounds simple, right?
It absolutely is.
But that doesn’t mean it’s going to be easy. 😅
Once you reach your goal weight, you are DONE but you’re definitely not FINISHED. There’s still work to do, and most of it is on your mindset.
Join me in real time for a lovely 30 minute WALK while we chat about:
- The new goal you MUST set for yourself
- How and why your BRAIN wants to keep worrying about losing weight
- What it takes to TRUST YOURSELF and move forward
There’s a whole new world out there for you and your “new” body - what are you going to do with 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.

WEIGHT LOSS, Part Four: The Middle Jul 22, 2019

Show notes

Feeling stuck in the middle of your WEIGHT LOSS journey? Let's talk about it!
And while we talk, let's go for a terrific walk and run with one minute intervals.
Lots of things can happen in the middle of losing weight that can feel frustrating:
Your weight loss slows down
You hit a plateau
You gain and lose the same few pounds
You start to feel unmotivated
So what should you do about it?
Well, first:
✅ Check your weight
✅ Check your calories
✅ Check your exercise
✅ Check your mindset
✅ Check your goal
Then, make sure you're doing this ONE THING to keep moving forward.

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.

WEIGHT LOSS, Part Three: Mindset Issues Jul 15, 2019

Show notes

Are you ready for it? Because this week we're diving DEEP and getting into the mindset issues that can block your weight loss success. It's a tough topic, but you are definitely tougher!
And while we're chatting, Let's RUN (and walk)! I've got the handy-dandy Gymboss set for one minute intervals that you can use in any manner that suits you best.
There are lots of different places where you might run into mental stumbling blocks on your weight loss journey.
You might discover that you have blocks about:
THE WEIGHT LOSS PROCESS. Sometimes even *thinking* about trying to lose weight is where we get stuck, because we bog ourselves down with ideas like "I have to eat healthy" or "I have to give up my favorite foods" or "I have to exercise all the time," etc.
YOUR BODY. Yes, it used to be easier to lose weight when we were younger. Yes, your body behaved differently before kids. Yes, puberty / childbirth / menopause has changed everything. None of these things are reasons why you can't lose weight now, but we sure think so.
YOUR FAMILY OR FRIENDS. Wanting to lose weight sometimes means we want something different than the people we love the most, and that can bring up feelings of guilt.
WHO YOU'LL BECOME. What if you start to put yourself and your needs first? What does that mean about you? (Hint: it's not what you think!)
There's a lot to dig through here, so let me lay out what this process looks like:
Step 1: Start listening to your thoughts! What are you saying to yourself over and over that's blocking you from success?
Step 2: Believe that you can change your mind. Because you can!
Step 3: Practice your new thoughts daily. Daily. Every day. I can't be more clear about this: D A I L Y.
Step 4: Keep moving forward. Weight loss still comes down to eating the right number of calories every day!
My friends, working through your weight loss mindset issues isn't going to be easy, but it will be SO worth it in the end.

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.

WEIGHT LOSS, Part Two: Getting Started Jul 08, 2019

Show notes

On today's all-new, hour-long episode of the Let's RUN podcast, we're covering everything (and I do mean *everything*) you need to know about WEIGHT LOSS - how it works, why it works and what you need to do to make it happen. And while we're talking, let's go for a nice, long WALK!
We're starting the conversation with some facts about BIOLOGY and how it affects your ability to lose weight, including:
⚖️ Your body's biological imperatives
⚖️ How your body takes in, stores and then uses energy
⚖️ What elements of this system you can actually control (hint: there's only one and it's CRITICAL that you control it!)
And then we'll chat about EXACTLY what you need to do to get started on your weight loss journey:
✔️ Commit to a GOAL
✔️ Have a PLAN and stick with it
✔️ TRACK your numbers, specifically your consistency with numbers
✔️ ANALYZE your results over time
Along the way, I have a lot to say about the "eat less, move more" mentality, opinions about how to choose the plan that's right for you and SO much more.

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.

WEIGHT LOSS, Part One: My Story Jul 01, 2019

Show notes

Let's talk about WEIGHT LOSS! This episode is Part ONE of a 5-part series, where we're covering everything from how to start losing weight, dealing with mindset issues, overcoming the dreaded plateau, and how to maintain your weight forever.
Today, we're chatting about MY WEIGHT LOSS STORY, from my childhood influences through teenage struggles and young motherhood, until I finally lost weight permanently about 13 years ago.
What did I do? How did I stick with it? And WHY did it work?
I've asked myself these questions so many times over the years, and while we chat about it, Let's RUN.
The handy-dandy Gymboss is set for one minute intervals, which you can use in whatever way works best for you.
Through my own weight loss journey and while working with fitness and weight loss clients, I've learned that there are FOUR KEYS to success:
CONSISTENCY - there's no way around this one, eating the right number of calories every single day is the main driver of weight loss
MODERATION - working out harder makes weight loss harder, but when you move moderately the scale will move in the right direction
100% COMMITMENT - losing weight needs to be the number one focus; being committed keeps you motivated
BELIEF - going hand in hand with commitment is the belief that your program will work and that you are capable of following through

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.