The Get Your Goal Podcast

Latest Episodes:

How To Lose Weight Without Feeling Like You're On a Diet Mar 28, 2024

Show notes

You can’t really lose weight without dieting…can you? What if this so-called conventional wisdom isn’t very wise after all? What if you could lose all the weight you want and keep it off forever, without feeling like you’re on a diet at all? My friend, you can, and this episode of the Get Your GOAL podcast will tell you how.

The fact is, you can DO all the things to lose weight – which is to say, creating belief in yourself and eating in a slight caloric deficit over time, while supporting your menopausal metabolism with adequate hydration, sleep, and exercise – without FEELING like you’re on a diet.

Because your feelings don’t come from what you’re doing – they come from your thoughts. 🤯

You’re not doomed to constantly feeling restriction, obligation, pressure, uncertainty, frustration, anger, or overwhelm on your weight loss journey. In fact, this week I’m offering up three alternative (and much more pleasant) feelings that you can easily have while you’re losing weight, instead of feeling like you’re on a diet.

Thanks for joining 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.

The 3 Biggest Mindset Shifts I Made To Lose Weight In My 50s Mar 21, 2024

Show notes

A couple of years ago, I lost weight for the last time. And while I was losing weight, I experienced three really big mindset shifts that forever changed the way I think about my body, my weight, and myself. So today, I’m sharing with you the three biggest mindset shifts I made to lose weight in my 50s.

Mindset is basically just another word for belief or beliefs. Which is basically just another way of saying a thought or collection of thoughts that you’ve been practicing subconsciously and maybe haven’t challenged.

We all have beliefs we’ve never looked at! And that’s why mindset work is such a crucial part of weight loss. Right now, you have beliefs about losing weight that are holding you back, and any time you want to, you can simply challenge them and SHIFT to a different belief.

Here are the three biggest mindset shifts I made to lose weight in my 50s:

From “I can’t” to “I can, but I might choose not to”
From “Menopause sucks!” to “This is what my body is supposed to do”
From “Losing weight is harder over 50” to “Losing weight is different over 50”

Losing weight in your 50s and beyond and keeping it off for the rest of your life will require you to shift your mindset. Right now you have thoughts and beliefs that aren’t helping you lose the weight you want. But you can shift out of your unhelpful mindset and into the thoughts, beliefs and feelings that will take you directly to 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.

5 Things You're NOT Doing That Are Slowing Down Your Weight Loss Results Mar 14, 2024

Show notes

Wanna speed up your weight loss results? Of course you do. Then my friend, one of the first things you need to look at is what you’re currently doing (or in this case, NOT doing) that’s slowing you down. On this week’s episode of the Get Your GOAL podcast, I’m sharing five things you’re NOT doing that are slowing down your weight loss results.

I get asked a lot about what to DO for weight loss – which makes sense, because I’m a weight loss coach! And of course I have a super simple framework called The 5-0 Method that tells you exactly what to do each day to lose all the weight you want and keep it off forever.

But the thing we’re talking about today is something I almost never get asked about, and that’s what you’re NOT doing, and how it’s not only dramatically affecting your weight loss, but could be the reason why you would struggle to keep the weight off in the future.

Here are five things you’re NOT doing that are slowing down your weight loss results:

You’re not JOURNALING
You’re not WEIGHING YOURSELF
You’re not TRACKING YOUR CALORIES
You’re not HOLDING YOURSELF ACCOUNTABLE
You’re not DOING A MONTHLY CHECK IN

Being willing to look at yourself honestly – your thoughts, your weight, your calories, your accountability and your progress – is THE THING that will speed up your weight loss 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.

3 Signs You're Ready to Lose Weight for Good Mar 07, 2024

Show notes

Sometimes you feel really prepared to start your weight loss journey, and sometimes you’re pretty sure you need to do more research, and it’s off to Google you go. But this constant back and forth isn’t really helping you lose weight. So today I’m sharing three signs that you are ready to lose weight for good.

If you’ve been wondering about whether or not you’re ready to lose weight, wonder no more, my friend. Here are three simple-to-spot signs that prove it’s time to lose weight for the last time:

You notice yourself complaining about your weight
You can spot a diet that’s not for you
You’re listening to this podcast

You really ARE ready, so let’s go!

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.

Why Weight Loss is Important Feb 29, 2024

Show notes

You’ve been wanting to lose weight for a while now, but there’s a part of you that feels really foolish about going on another diet in your 50s. I mean, how vain is that? It’s not like you’re going to go running around in a bikini at this age.

But on the other hand, you’ve always wanted to be a woman of a “certain age” who looks and feels her best. One of those women whose whole essence oozes calm confidence and self-assurance. Maybe you could rock a bikini.

Ugh! But maybe you should just get over it and accept that this is your menopausal body – with 30 extra pounds. My friend, if this is the argument that you keep having in your head about whether or not weight loss is important, this podcast episode is for YOU.

Join me as we identify the lessons you’ll learn and the benefits you’ll gain on a weight loss journey to self love, self trust, and showing up as your best self in the world.

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 Weight for the Last Time Feb 22, 2024

Show notes

You’ve gained and lost weight before, maybe even dozens of times, and you’re sick of it. You’re ready to be done with this dieting nonsense forever. But how does that even work? How do you lose weight for the last time? Like THIS.

On this week’s episode, I’m going to lay out how to lose weight for the last time in a step-by-step list, but let me also point out the overarching theme – the one key takeaway that, if it’s the only thing you remember from this podcast, it’ll still send you in the right direction.

And it’s this: losing weight for the last time REQUIRES YOU to create a loving and trusting brain-body connection. If you don’t do this, you will continue to create the results you’ve created in the past, or the results you currently have. Meaning, you’ll gain and lose weight again and again, or you’ll stay stuck where you are now.

On the other hand, when your brain and your body are working together as a team, you will be unstoppable, and getting to your goal weight will be inevitable.

Tune in now, and when you’re ready to lose weight for the last time, join us in the Get Your GOAL group!

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 Stop Eating Your Feelings Feb 15, 2024

Show notes

It’s been a long day, and your coworkers got on every single one of your nerves, including your last one. You’re super stressed out and you’ve got a deadline to meet, but… it’s like you can’t even stop yourself from heading to the pantry and stuffing your face. You know you’re eating your feelings, and you’re really ready to stop doing it, but how? My friend, like THIS.

This week’s episode of the Get Your GOAL podcast is super practical, with step-by-step instructions that’ll help you

Make peace with your feelings
Understand why they’re doing what they do, and
Stop stress-, comfort-, or overeating permanently

We’re covering a lot of ground today, so take notes and get ready to practice some emotional skills, so you can lose all the weight you want and keep it off forever.

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.

The "F" Word Feb 08, 2024

Show notes

Don’t worry, today’s episode of the Get Your GOAL podcast isn’t really about the “F” word you’re probably thinking of – the four-lettered one. But we are absolutely going to chat about a certain three-lettered “F” word that’s slowing down your weight loss, and I’ll be sharing my best strategies for overcoming this common mindset block, so you can get your goal.

You’re kind of afraid of writing certain things in your journal, aren’t you? Like it’s too personal, or too embarrassing, or too vulgar to put into writing.

Maybe you’re afraid of writing in your journal at all. If you had a sibling read your diary when you were younger or adults telling you that “good girls don’t talk like that,” you might be worried that your words could be used against you.

But, my friend, let me say this plainly: censoring yourself in your journal is blocking you from losing weight.

So in this week’s episode of the Get Your GOAL podcast, we’re uncovering why you do it, how to stop, and how it’ll change your life (and your weight!) to be completely open and honest with yourself inside the safety of your journal.

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 Stay On Track for Weight Loss (Even When You're Out of Your Routine!) Feb 01, 2024

Show notes

Weight loss is actually pretty straightforward. You have a routine, and you stick to your routine. And it all goes just fine… as long as you’re in your routine. But when you go out to eat, or somebody brings donuts to work, or there’s a wedding or a new baby or a birthday to celebrate – I mean, how can you stay on track for weight loss when you’re out of your routine? We’re getting into it today, love, and I’m going to show you exactly how.

First and foremost, I offer you this: you’re always on track for weight loss. Every part of your journey – even the twists and turns and long stretches of not feeling like you’re losing weight – is getting you to your goal.

And.

I also have some really practical mindset advice around making decisions about what “on track” looks like for you, and how to have your own back to stick with it.

Imagine feeling confident about your choices no matter where you go, or who you’re eating with, or what’s being served. And picture how fast you’ll get to your goal when you get off the “on track-off track” merry-go-round, and stay focused.

It’s available to you, and this episode of the Get Your GOAL podcast will show you how.

Timestamps:

04:22 Weight loss mindset: rules, self-manipulation, individuality.

11:21 Create flexible routines by setting and meeting parameters.

19:04 Embrace change, trust the process, visualize success.

27:39 Take control of your life and choices.

32:09 Imagine relaxed future, maintenance after weight loss journey.

36:24 Socialization and support are invaluable for personal growth.

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 Do When the Scale Goes UP Jan 25, 2024

Show notes

You stepped on the scale this morning, and it was up 1.2 pounds from yesterday. Your heart sank to your stomach, and your brain went into overdrive, telling you that obviously, this is a disaster – you’re gaining weight! You’re never going to get to your goal, or if you do, now it’s going to take longer. It’s all because of those stupid cookies you ate yesterday. If you had any self control at all, this wouldn’t have happened. But it’s going to be okay, today’s a new day, and you’ll just get on with it as best you can.

Sounds familiar, doesn’t it? My friend, today on the Get Your GOAL podcast, we’re digging deep into the monkey chatter you hear in your brain, and I’ve got a simple, practical MINDSET solution for what to do when the scale goes up.

Before we talk about mindset, though, let’s clear up a little biology: today’s weight didn’t go up because of what you ate yesterday. Your body has billions of daily processes that affect the scale, and what you’ve recently eaten is only the tiniest fraction of that.

The problem is that simply understanding this fact intellectually doesn’t stop you from feeling bad. Well, here’s why: your brain is hard-wired to make meaning from data. It’s normal, it’s natural, and it’s just what your brain does!

But hang on, because here comes some amazing news: your brain is ALSO hard-wired to be able to simply observe without making meaning. We just don’t get taught to use this skill, because the other way is sort of the default.

When you practice this superpower, though, you’ll be unstoppable. The scale won’t ruin your day, you won’t be tempted to overexercise or undereat in response to today’s weight, and you’ll feel calm and in control – even when the scale goes up.

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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