Think about your brain as a room full of thoughts.  You want to get them organized, in order, and deliberate.  Most of the time, thought are just random, unfocused, and overwhelming.
When you let your mind go, where does it go? What do you think about? 
Obsessive thoughts?
Habitual thoughts?
Thoughts that create desire or buffering?
This process helps to clean out and organize your mind like you clean out and organize your house.  What do you need to let go of? What is outdated and no longer useful? What don't you want to think about anymore? What do you want to fill your mind with? What do you want to use your mind power to create?
This podcast content was originally posted in 2022 but I've re-recorded it because it is a game changer and today is the perfect time to make the changes needed so you can live the life you crave!

As a health coach, I am asked questions all the time... by clients, friends, family, and even people in line at the coffee shop.
I've taken some of the most commonly asked questions and I answer them on today's podcast!

Take a listen

Starting your weight loss journey can be daunting. We simply want someone to tell us exactly what to do.  We've all been there – wanting someone to spell out the exact steps to shed those extra pounds. But what if I told you that true success lies in creating your own unique path?
Imagine this: I provide you with all the details, from what and when to eat to how to exercise, but the weight doesn't magically disappear when you snap your fingers. Frustration sets in, blame is assigned, you quit and  soon the cycle repeats with a new coach or social media influencer.
Here's the reality: I am 100% here for support and guidance, but the key to lasting success is when YOU take charge. When YOU decide what works best for you, set your own goals and protocol, and declare, "I am doing this," that's when the transformation happens.
In this episode, I'll share 5 guidelines to EMPOWER YOU on your personalized weight loss journey.
Let's kickstart the journey to creating YOUR personalized plan for success.

Excuses are sentences running around in your head that make you feel justified to overeat.

Excuses often feel true.

Excuses always provide relief.

Excuses are normal.

Excuses that aren't noticed are the only ones that have total power over you. Once you notice them,  you're taking your power back so you can overcome them.

Hit play and listen to 3 ways to flip the script and change your excuses into statements that instill positive actions.

I invite you to take a few minutes and complete this exercise. It’s an amazing way to end a month.

By celebrating everything that went well and summarizing all the learnings that took place over the last month, we honor our process and setup the conditions so that success is continued and inevitable.

Here is a list of questions to help you reflect on your wins in February.

What was the most memorable part of this past month? Describe it.

What were the 3 biggest lessons that you learned?

What did you accomplish this past month?  What are you most proud of?

How are you different this past month from the month prior?

What are you most grateful for?

Name 3 things that you can improve on this upcoming month.

What are the concrete actions you can take to work on these improvements?

Answer these questions and keep crushing your goals!

Let's Go!

In order to get something different, you need to do something different. 
In this episode, we delve into the fascinating realms of your brain, spotlighting two distinct parts and their unique functions.

Once you understand that many of your thoughts and actions have been "coded" into your brain, you can give yourself compassion as you teach your brain to think differently and create a different action to something as common as eating a plate of food

Awareness is the first step in changing any process or creating a new process.

So, how would you rate your relationship with food?

Is it your go-to for comfort when things go awry?

Does it calm you?

Is it your go-to celebration tactic?

Does it give you energy?

I have a worksheet for you that can help you rate where you are now. And if any of your thoughts freak you out, you can normalize them, neutralize them, and decide on the next best decision to move forward.

Having a positive relationship with food is a goal we should all have in order to help achieve our health goals.

In this episode, I talk about the beauty of unlearning. It was inspired by a single line I read in a book. "I wonder if there is a school for unlearning."
It's amazing how you can read one line and how it can translate into an absolutely powerful conversation.  Today I am talking about 5 common health and dieting beliefs that we need to unlearn. And once you unlearn them, your weight loss goals will become that much easier. 

Hey, ever wonder why we pack on the pounds and why so many of us can't seem to get a handle on our weight?
It's a common struggle, and I have heard it all from friends, colleagues, and even random people in line at the store. They share a relatable story saying, "I'm smart, but I can't figure out this food thing. Why is it so hard?"
Well, turns out, we all have this super-smart, logical brain, but there's also a sneaky little habit brain that's like a stubborn toddler when it comes to food.
The podcast dives into understanding this habit brain so you can take control with your big, beautiful, and smart logical brain.

What happens when I say, "Don't think about a purple elephant?"
Yep, you probably thought about a purple elephant. 
What do you think happens when you tell yourself, "I can't eat after 7pm" 
Yep, all you think about is what you want to eat.
When creating goals for yourself, I talk about what types of goals to avoid and a better approach to creating goals that your mind is willing, open, and excited to achieve.

I make a lot of car analogies in my coaching.
So I consider this week, prep week.  Just as you get your car ready to go on a long road trip, this week I am getting you ready for your 2024 journey.
Come along for the ride as I ask some powerful questions that will help you choose your position in the car, your destination and make you realize that you are in complete control of your journey.

I don’t want anyone sitting around letting their fear dictate how they’re going to show up in their life. That’s my tagline... Live the life you CRAVE. 

It is fine to be afraid, but let’s stop letting the fear dictate how we show up. There was a quote I recently heard.

“Faith and fear both demand for you to believe in something that you can’t see.” if you can’t see it, you might as well go with faith.  

every. time.

Listen to learn the 5 things I quit fearing and the 5 things I learned to have faith in that helped me heal my relationship with food.

I'm going to be honest with you. December raises my anxiety level. The end of one year, the start of another, the holidays, the expectations... it all weighs on me.

But then I remember this statement.

“You get to take 100% responsibility for your life and the way it turns out.”

When I first heard this statement it was a game-changer for me. I let the words sink in and I could feel the power and confidence building inside me. There was no more blaming other people or circumstances for how things turned out for me.

So, I am sharing with you the 8 questions I ask myself daily to keep me focused, centered, and content, while still moving forward each day and making progress on my goals.

When I work with my clients we talk a lot about goals and priorities.
Then we talk about how often our priorities related to health and well-being (big rocks) are not treated like a priority.  Once we start filling the day with all the medium and small rocks (let’s admit, it’s easy to get quick fixes from those little rocks) there is no room in the jar for what is truly important to us.

What are your big rocks?
How do they fit into your schedule each day?

Do you ever suddenly find yourself down the rabbit hole of negative self-talk?

Maybe you’re telling yourself “I’m not good enough” or “I’ll never reach my goals.”

Do you ever ask yourself, “Are these thoughts serving me?”

I can almost guarantee, they’re not.

In this episode, I talk about our brain’s negative noise.
Negative noise tells us negative things about our lives, self, and the world. I discuss how to identify negative noise so that you can process it. Some negative thoughts get lodged into our minds and we don’t even realize it, but there are ways to counteract this and program our brains to lead the lives we want.

You are a liar!
You will have more conversations with yourself than with anyone else in your lifetime.  And I want to challenge you to prove to me that you are not a liar ( at least sometimes) when you talk to yourself.

For example, you’re about to skip the gym, again.

At that moment, you might be telling yourself...

"It doesn’t matter anyway."
"I’ll never get to where I want to be.”
"I will never change and be a person that goes to the gym consistently."

In THAT moment, I want you to identify the lie that you are telling yourself.  The statement that does not feel helpful to you. I want you to ask yourself one critical question.

Is that true?

Let’s say the thought you chose is “I’m never going to get to the level of strength I want to be at.”

Is that true? Do I know for sure that’s true? Is there ANY evidence indicating that it isn't true?

Maybe it is possible that you can get as strong as you want,

Maybe there is a world where you can make this change.

Maybe you need to settle on a neutral statement, like "I don't know with 100% certainty that this thought is true." and see where your brain goes from there. 
Listen and learn more.

No one wants to feel uncomfortable. In fact, your primitive brain purposefully steers you away from it in order to "protect you."

But when you take small steps to master the skill of discomfort tolerance you can stop running away from your goals - feel the discomfort, move through it, and meet the person you would like to become on the other side.

There are 3 types of eating - Habit Eating, Emotional Eating, and Intentional Eating. Members in my CRAVE! membership group and my 1:1 coaching learn the differences about each of these and they get to decide how they want each to be a part of their life.

Today, I am sharing with you facts about Habit Eating and ways to eliminate it from your daily activities.

Click below for the worksheet that is mentioned in the podcast
Habit Eating Worksheet

You've been there - left a tough meeting, your child is having a tantrum in public, you feel that life has gotten the better of you and the vision of sitting down with a pint of ice cream is looking oh so good.
Before you reach for the ice cream, try this 2-minute breathing exercise. It will give you the space to remind yourself who you want to be and that you have a choice in how you respond to your life. 

Amid the whirlwind of conflicting thoughts, there is a simple truth. It’s OK, even normal, for two conflicting feelings to be present at once. Even more importantly, if you add a simple “and” between the two opposing emotions, you immediately give each their equal space and regain balance and control.

Here’s the magic in action:

I am scared AND I have hope.

I am sad AND okay at the same time.

I am afraid AND resilient.

I am anxious AND moving forward with optimism.