The Get Your Goal Podcast

Latest Episodes:

Fast Weight Loss vs. Permanent Weight Loss Jan 18, 2024

Show notes

Which would you rather: lose weight fast, or lose weight permanently? This is easy: FAST weight loss! No, wait. PERMANENT weight loss. Fast? Permanent? It’s so hard to choose! Well, hold onto your hat, GOALfriend, because they’re not mutually exclusive, and today I’m going to tell you how you can have BOTH.

First a disclaimer: when I’m saying fast weight loss, I’m not writing a snake oil check that biology can’t cash. Your body has limits to what it can and will do. For a woman over 50, “fast weight loss” means losing something in the neighborhood of 1-5 pounds a month, without starting and stopping over and over, or stalling out for weeks, months, or years at a time.

And permanent weight loss doesn’t mean you’ll never gain an ounce, but rather that you’ll maintain your weight within a range of about 5-10 pounds while – here’s the best part – never worrying about your weight again.

So our topic today answers the question: what can you do to put an end to self-sabotage, keep losing weight consistently, and ensure that you’ll get all the way to your goal weight without gaining it all right back?

In this episode of the Get Your GOAL podcast, we’re taking an honest look at the roots of impatience that have you craving fast weight loss, and I’m sharing the super simple actions you can take that’ll make your weight loss both fast and permanent.

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.

Getting Your Brain Onboard with Weight Loss Jan 11, 2024

Show notes

Weight loss over 50 is driven by three things, in this exact order: number one, believing that you can. Number two, eating in a slight caloric deficit over time, and number three, lovingly supporting your metabolism while you do the other two things.

Getting your brain onboard with weight loss and believing that you can lose weight is, hands down, the most important part of your weight loss journey. Your body doesn’t go anywhere your brain doesn’t go first. But the solution isn’t just chanting affirmations or forcing yourself to think positive thoughts.

There’s actually a simple path to total weight loss belief in yourself, your body, and your decisions that starts with observation.

Observing a thing (your disbeliefs) changes a thing. And this is the exact work we begin with The 5-0 Method, which includes journaling prompts that help you observe your brain and its disbeliefs.

The next step is untangling those disbeliefs, by feeling your feelings instead of shoving them down. Getting in touch with your body and building this bridge of trust between your thoughts and feelings is the root of unshakeable belief.

And finally, the last step is setting yourself free from your old disbeliefs, by gently letting them go. Learning to master the skills of observing, untangling and setting free is the clear path to permanent weight loss.

Helpful Timestamps:

00:00 Recording inside, comfy and alone for once.

03:45 Mindset matters; your brain leads the way.

06:46 Example, mixed beliefs about shoes.

10:50 Understanding how thoughts affect feelings and actions.

13:52 Get your mindset on board for weight loss!

17:18 Starting mindset work in weight loss journey.

21:31 Acknowledge that thoughts create feelings, start by noticing.

24:44 Examine habits, feelings, and subconscious thoughts closely.

27:31 Believing in yourself for permanent weight loss!

31:48 Mastering mindset is essential for lasting weight loss.

32:56 Maximize potential with The 5-0 Method.

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.

This is Why Your Other Weight Loss Programs Didn't Work Jan 04, 2024

Show notes

Wanna know why your last weight loss program didn’t work? The short answer is this: they were only trying to change your body. But my friend, weight loss only finishes in your body. It starts in your brain.
So, if you want to ditch the programs that don’t work, and lose weight for the last time, you gotta know what’s been missing from those other plans. Which is exactly what we’re talking about today.
Weight loss feels like such a “body thing,” and you’ve heard your whole life that it’s all about calories in and calories out, so if you want to lose one pound, you’ve gotta burn 3500 calories. But how come it’s never that easy in real life?
Because sustainable, permanent weight loss isn’t just about your body.
Your brain and your body are always working together, which means that your weight loss program needs to work with them both.
Helpful Timestamps:

00:00 The podcast discusses why other weight loss programs failed.

06:30 Negative thoughts and doubts affecting weight loss.

10:10 Many programs didn't work due to unsustainable habits and food preferences.

13:05 Create belief in weight loss through intentional decisions and data collection, leading to sustainable habits and self-belief.

14:36 Creating belief for yourself is key to weight loss success with the Five O Method. Understanding past failures is essential for making it work.

18:55 Address disbeliefs, sustainable habits, intentional belief, daily journaling, portion control, mindset shift.

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 REALLY Ready to Lose Weight? Dec 28, 2023

Show notes

It’s almost the first of the year, and literally everybody is talking about “New Year, New You!” But how do you know if you’re actually ready to make the deep, foundational change of losing weight for the last time? I’ve got a couple of checklists to help you know for sure, so let’s dive in!

Wanting, wishing, and hoping you can lose weight this year is very different from actually being READY to lose weight. In this week’s episode of the Get Your GOAL podcast, we’re chatting about the “red flags” that indicate you’re not ready, as well as the signs that all point to “let’s go!”

There are plenty of coaches and online gurus who urge you to lose weight quickly with extreme measures, but I’m here to share my wisdom on permanent weight loss, which starts with your mindset.

If you’ve got a weight loss goal for 2024, this podcast and The 5-0 Method are the best place to start. Download the free guide and listen now so you can get your goal.

Helpful Timestamps:

00:00 List of signs indicating you're not ready.

05:10 Disgust doesn't drive weight loss effectively.

07:00 Yearning for the past may hinder progress.

11:31 Be kinder and gentler to yourself during menopause.

16:18 Be patient with your body's changing timeline.

17:28 Real change begins in your brain first.

21:30 Free weight loss mindset guide for women.

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.

BONUS: Updates Nov 19, 2023

Show notes

There’ve been some behind-the-scenes changes in Get Your GOAL-ville, so it’s time to share a few updates about what’s been happening and what’s coming next!
Join me in this bonus episode of the Get Your GOAL podcast to hear about my new cats (yes, plural), how it’s going with this year’s business pivot, why I’m taking a brief hiatus, and some minor but fun changes coming soon to the 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.

Weight Loss Q&A With Pahla B Nov 09, 2023

Show notes

We’re diving into the world of weight loss, and answering YOUR questions – it’s a weight loss Q&A with Pahla B! Listen now for mindset-shifting advice on dealing with discouragement, re-thinking a recent weight gain, managing emotional eating, and more.
On this episode of the Get Your GOAL podcast (which is a replay of a recent *live* Q&A session), we’re debunking calorie counting myths and addressing menopausal challenges with practical, doable advice for your weight loss journey.
Along the way, I answered questions about the importance of journaling, managing emotions, and changing your mindset about food. Because weight loss is not just about mechanical body changes, but also about shifting your thought patterns and beliefs.
Join me for this enlightening, insightful episode that’s sure to help you achieve your weight loss goal. Don't miss it!
Note: This episode of the GYG Podcast will be released on Thursdays in the near future. Stay tuned!

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.

Your Questions About Calories Nov 05, 2023

Show notes

When it comes to losing weight over 50, there’s so much conflicting information. But the science is clear, and I can help you sort it out so YOU can lose all the weight you want and keep it off forever.
On this week’s episode of the Get Your GOAL podcast, we’re diving into the archives and answering your questions about calories!
Should you eat your calories throughout the day, or is it okay to eat them in one setting? And what if you’re still hundreds of calories away from your target, but it’s the end of the day? You don’t want to throw your body into starvation mode, but you don’t want to gain weight from late-night snacking either. So what’s a menopausal girl to do?
The short answer is: it depends – not just on the calories, but on your other metabolism-supporting habits, and (most importantly) how you feel.
Making The 5-0 Method work for you means listening to your brain and your body to make decisions that feel doable and sustainable.

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.

Stop "shoulding" on yourself Oct 29, 2023

Show notes

Feel like there are things you should be doing for weight loss (like drinking enough water), but you’re just not motivated? This week on the Get Your GOAL podcast, we’re diving into the struggle of consistency and I’m sharing my personal experience with staying hydrated. So grab your water bottle and let’s reframe your mindset to break free from the burdensome “shoulds!”
It's happened to all of us at some point. You start off all gung-ho about drinking the recommended amount of water every day, only to fall off the wagon and berate yourself for not doing what you "should" be doing. Sound familiar? But here's the thing I've learned: all this "shoulding" doesn't do you any good. It just drags you down and makes you feel burdened. And what's worse is that it often leads to avoiding doing the very thing you're "shoulding" yourself to do!
So, what's the solution? Instead of telling yourself, "I *should* be drinking my water," ask yourself, "Why do I *want* to drink water?" It seems like such a small difference, but trust me, focusing on the reasons you want to do something makes it easier to take action. Rather than feeling burdened, you’ll discover a sense of curiosity and excitement about drinking water.
And here's the real secret: It's finding your own motivation, your own reasons for wanting to drink water that’ll get you to actually drink. Maybe it's because you want to feel energized, or because it supports your weight loss goal, or simply because it makes you feel good. Whatever it is, make it personal and meaningful to you. Stop "shoulding" on yourself and start creating the results you really want.
Cheers to a fabulous, hydrated life, my friend!

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.

Sleeping for Weight Loss Oct 22, 2023

Show notes

How much sleep do you *really* need for weight loss? And what if you’re awake in the night with racing thoughts? In this week’s episode of the Get Your GOAL podcast, I’ve got the scoop on all things SLEEP and how it impacts your weight loss journey. So grab a cup of tea, sit back, and enjoy!
In today's episode, I've got something really special planned for us. I've been going through the archives and found some old Q&A episodes that I just had to bring back. Answering your questions is my absolute favorite part of my job, so get ready for a fun and informative show.
But before we dive into the Q&A session, I wanted to share some exciting news. I'll be hosting an all-new, live Q&A session in November, exclusively for those on my email list. If you're not on it yet, head over to https://getyourgoal.com/list/ and sign up.
Now, let's talk about sleep. I received a few questions about how much sleep is recommended for weight loss, and it's such an interesting topic. Personally, I've noticed that my sleep needs have changed over the years. I used to be able to function on less sleep when I was younger, but now, I really struggle with anything less than 8 hours.
However, the amount of sleep you need is personal and can vary from person to person. It's not just about the number of hours in bed, but also the quality of sleep you're getting.
If you're someone who struggles with insomnia or racing thoughts at night, like my friend Heather, it might be helpful to plan for more time in bed to ensure you get enough sleep. Also, journaling before sleep can be a game-changer for calming your mind. I personally like to write down my thoughts and remind myself that they're just thoughts, not facts. It really helps me be more of a compassionate observer of my own mind.
Stay tuned for more exciting content and don't forget to join my email list for the exclusive live Q&A session in November. Until next time, happy sleeping!

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.

Should You CUT CARBS to Lose Weight? Oct 15, 2023

Show notes

Everywhere you turn, somebody is telling you to cut carbs to lose weight. But is that actually the most effective way? Does it really work? In this week’s episode of the Get Your GOAL podcast, I’m spilling the tea about cutting carbs, and showing you exactly what works for weight loss.
*Can* you cut carbs to lose weight over 50? Sure (sort of). But *should* you? Well, that’s a whole ‘nuther question with a (probably) different answer!
We’re diving deep into the mindset of eating for weight loss in this episode, and exploring the topic of low carb diets in a way you’ve never heard. Plus, I’m sharing a simple strategy to find your unique answer to this weight loss conundrum.
WHAT YOU'LL LEARN:
- Why cutting carbs doesn’t guarantee weight loss
- The foolproof formula for losing weight over 50
- How to tell the difference between what you should do and what you want to do
If you’re ready to break free from the rules and restrictions of outdated weight loss regimes, 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.

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