You know what to do, you're just not doing it.
If I had a nickel for every time I heard this... But it is true! You get excited about the bright shiny new diet, exercise program, gym but then your motivation starts to leave because you aren't seeing results fast enough or it is too hard to maintain.
Sound familiar?
In this episode, I explain why you struggle with consistency and give you tangible, actionable tips and strategies to help you stick to the plan so you can start seeing the results you desire!
You are out of shape. You are uncomfortable in your skin. You are embarrassed & think you'll look foolish.Y ou don't know how to use the machines or what exercises to do. You think everyone is going to judge you.
If you are after REAL change you need to get uncomfortable.
In this episode I share some of my favorite tangible, actionable tips on how to combat gymtimidation - from changing your current beliefs to feeling empowered to be able to walk through those doors with confidence so you can get on the path to reach your fitness goals!
I HATE being hungry. It is such an uncomfortable feeling! But I also have learned, it is normal and to expect it especially when I am trying to lose weight (aka in a calorie deficit).
However this doesn't mean I have to suffer - and there ARE some amazing strategies to limit your hunger and to help you make it more tolerable!
In today's episode I explore several easy, actionable tips that you can employ today to help mitigate hunger and when it strikes. I talk about the importance of protein, eating higher volume, and why getting connected to your hunger signals is a super cool power play in your long term weight loss strategy.
I get it - you hate tracking. But why?
It is time consuming.
You are trying to recall at the end of a long day what you ate and have (unknown) entry errors.
You are embarrassed and don't want anyone seeing what you eat.
You don't want to touch your phone.
You do not have to track your food if you don't want to.
Phew!
But...What gets tracked gets changed.
In this episode I help you simplify tracking which can lead to better results, less stress and actually looking FORWARD to the process!
Understanding your food intake is crucial for success, so if you are feeling stuck b/c 'you think you eat healthy' this one is for you!
You know ‘em - the biggest cheerleader let’s go to Costco and get the bulk meat for meal prep! Or the let's go to Sunday Funday and have wings and beers - don't you love me anymore?! Why are you ruining our relationship!!!
Enter the diet supporter or sabotoger. This isn't just relegated to significant others - this is any friend, family member or person in your circle who has an effect or influence on you and your choices.
They can be well - meaning, or they can have it out for you!Often what they serve you is a mirror of what they wish they would do themselves…but we aren't here to give them therapy!
We are here instead to create healthy boundaries so YOU can continue to reach your goals without feeling:
-FOMO
-like you aren't disappointing someone
-that you have to bend to make someone else happy at the sacrifice of your own goals and happiness
-become resentful of someone This episode is a good one full of real life examples and how you can be empowered to keep strong on your journey b/c this isn't about them (even though they think it is…)
Fat loss will take longer than you think - so this is what I suggest you do instead! Fall in LOVE with the process. Now before you go running away hear me out - if you don't fall in love with the journey I can tell you right now you are never going to maintain your results. Why? You haven't changed. You haven't yet become the new version of you. But I get it - other diets have failed you in the past and they asked you to follow rules, instead of betting on yourself. This time is different - and if you start to really enjoy and settle into the process that will pave the path to your progress. Give a listen below if you are feeling like this is taking forever and you are ready to jump ship…
Losing a cherished furbaby is a special kind of hurt, as loss of unconditional love and your best friend all happen at the same time.
In this episode, I share my personal experience of navigating grief after the loss of my OG french bulldog Simone. It is so important to allow ourselves to grieve without guilt, cherish the memories, and practice self-care during this difficult time but sometimes we don't allow ourselves what we really need. Space? Movement? Rest? Tears? Sadness? Cereal for dinner?
In this episode I encourage you to act with compassion toward yourself as you process your emotions. You are not on anyone's timeline but your own. Even though this episode may have a sad topic I give some actionable tips and advice for moving through this process both physically and mentally.
JP and I have been dreaming of this trip for so long. Italy for his 60th. Spain for my 40th. We know what the Pandy did…So here we are about 4 years behind and we decided together to start with Italy first!
I am sharing all the details of the regions we stayed in, the food we ate, and how I approached La Dolce Vita.
Spoiler Alert: She did not track her macros.
This episode is a bit longer than typical LWJ drops so grab a gelato (less fat than American ice cream and super clean ingredients FTW!) and take a leisurely stroll to hear all about what I loved, what I would do differently and if I think we will go back.
Are you showing up for yourself the way you would when someone is watching? Or are you hiding? Doing the self sabotage? The thing you said you wouldn't do? Avoiding the thing you said you would do?
In this episode I explore self-identity and personal growth and envisioning the future you. What is the person doing? How do they look? Act? Dress? Feel???
When it comes time to make a change you have to be ready to become a new person - and if that time is now this episode is for you.
You just found out you need to eat HOW much protein a day?! How they heck do I do this? It seems like a lot. You already feel like a failure before you even start. Don't worry, I got you!
In this episode I share my top three tips for increasing protein intake. You'll learn the importance of protein for overall health, including disease prevention and maintaining physical function as we age. I also discuss the significance of planning meals, effective meal prep strategies, and how to increase portion sizes to meet protein goals. If you are struggling to hit that daily protein target this episode is one you don't want to miss!
Are you blown away to know I eat dessert every.single.night? How about the fact that I do it every night while dieting?!
Even my coach said “I am impressed by your daily commitment to dessert”.
I told her don't be because if I didn't have this I wouldn't be doing this.
You see, you need to eat the way you want to see yourself eating - the sustainable version of you that isn't cutting out total food groups, but that instead is making conscious choices that are in alignment with your goals and allow you to appreciate life!
That is how you can stick with it long term. A life without desserts is not a life I want to live. So jump into today's episode to hear about how I make sure my daily dessert happens and how you can too!
It's back-to-school season - how is your re-entry going? I am so excited b/c I feel like I have a plan and a path.
In this episode I am chatting why it is back to school for us all - and why it is YOUR time. Are you looking to create new habits? Stop ones that aren't serving you? What do you want the next 4/6/12 months to look like?
I started my muscle building and fat loss journey nearly a year ago now! So much has changed in this time - when I started I could only think of the mountain I had to climb. Now I am thrilled b/c the time has passed and I am such a different person.
If you are feeling like a change needs to happen because you don't feel good, you aren't happy with what you currently are doing and you are ready to hear the tough love this episode is for you.
Today I reveal:
00:00 Embracing the Back-to-School Season
01:21 The Importance of Building Muscle
03:21 Saying Goodbye to Old Habits
05:06 The Joy of Enjoying Food
09:29 The Benefits of Asking for Support
You want this weight gone YESTERDAY. You are just tired of carrying this extra 10,20,30, 50+ lbs and it needs to get outta here! But why is this process so slow?!
In today's episode I break down all the common reasons why losing weight after 40 is hard AF. Notice I didn't not say impossible! But certainly there are more roadblocks standing in your way. I talk about hormones, sleep, muscle building, stress and so much more.
So if you are frustrated with the scale like I was and ready to jump ship thinking this is never going to work for you tune in and let's really understand why you should settle in and not give up!
You're the over achiever. The star student who let nothing stand in her way to reaching the top. You give it your all and if you can't it isn't worth it. But for some reason you can't just seem to start this weight loss journey.
You think it has to be perfect - your calorie deficit locked and loaded, your step game above 10K, your sleep 7-9 hours, meal planning & prepping like a boss and that scale better damn move! And if it doesn't you are a failure.
You have no reason being here if it all isn't perfect. So why start? It is safer to stay over here...this is where we peel it all back and start with The One Thing.
In today's episode I break down how starting super small by adding One Thing into your routine is the first building block of the foundation. I already can see you squirm - but JBP what if I am not doing them all?! That is exactly the point - and how we tear it down to basics so we can build the strongest foundation that will lead to lasting lifestyle change. You've never done it this way before and now is the time to try.
I get asked this question A LOT - what are you best tips and tricks while traveling? Well first don't you dare bring a food scale. I am not that coach - and I believe that learning how to do this while traveling will make you so much more empowered. So first we shift the mindset from fear and failure to excitement and empowerment!
In this episode I am sharing my 3 top habits I focus on while traveling. You can easily do them - no food scale required!
Being in a calorie deficit is hard AF. Being in one for too long can lead to burn out, lack of compliance, strong cravings, extra high moodiness and drained energy. One of the smartest things to do is fat loss in phases as it can help to mitigate these issues!
I am chatting in today's episode about why I am taking the longer but more sustainable approach to my fat loss. Yes we all want it done yesterday, but keeping it off for good really is the name of the game.
You are your loudest voice in your head - and how you talk to yourself matters.
I see so many women struggle with negative self talk - and friend let me tell you shame is no motivator.
In today's episode I share this one trick that will stop negative self talk in its tracks. I want you to try it ... what does it bring up for you? I also expand and share how you can take it a step further and start planting the seeds of self love.
Have you ever felt shame for wanting to change your appearance? For you how fit in your clothes? Maybe you want to slim down, look more toned/athletic. Feeling this way is a personal choice - and you should do this for no one else but yourself.
In today's episode I give you permission to want to change your body (or not). From shame to body positivity I cover reasons why we should make a choice based on our own feelings and desires, and not what someone or something (hello media!) tells us we should.
Fat Loss is Hard. Simple yes, but not easy. But there are a whole host of other things that go along with putting yourself into the almighty calorie deficit.
Is hunger normal? What is up with cravings? How about my hormones? Why am I SO tired? How come my partner doesn't like me very much right now? Is this even the right time to be doing this?
These are just of the few topics I touch on in this episode so you can decide if doing a fat loss phase right now is appropriate for you.
I can't even count the number of restrictive diets I have done - the ones with food lists, menus, shakes, juices all the things I CAN'T have. I was so tired - and then I learned that I could start putting in a sweet treat/crunchy moment that brought me JOY. Not only would I be happy mentally I would also still lose weight...Say what??
In today's episode I ams sharing how important it is to eat for joy while in a diet phase. Using the thought process and knowledge I teach inside LWJ coaching you can unlock how to learn what brings you joy so you can still eat the foods you love and lose the weight you desire.