THE CONFIDENT BODY PODCAST - Brain-based strategies and self-compassion practices to unlock your full potential

Mini Episode: What Could You Do In 8 Weeks?

Tomorrow is November 1st. That means there's only about 8 weeks left in the year. 
 
What small change could you make and do it imperfectly yet consistently that could make a difference for you?
Don't wait till the holidays are over. 
Now is the time. 
Small changes lead to lasting weight loss. 
What's a small thing you can do in these last few weeks of the year to make a lasting impact on your weight loss journey? 
Don't wait. 
Your future self is counting on you. 
 
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/

Handling the Holidays Pt 1: October

Have you ever felt Halloween looming on the calendar and on the one hand you’re like “Yay! I love the holiday season!” And on the other hand you’re thinking, “Ugh. I always gain weight this time of year.”
 
In this episode we are starting the first of a 3 part series on handling the holidays. One for October, one for Nov and one for Dec. 
 
The holidays are a special time of year - both in our lives and in our weight loss journey. Over the course of this 3 parts series, We’re gonna address everything from your mindset, to the emotional aspect of this time of year, to handling family sssstuff, and of course practical tips and hacks to help you plan. 
 
Are you feeling all set to seize the seasonal celebrations?"
 
Aw yeah! 
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/

What To Do When You’re Getting All Up In Your Head

Have you ever had a time when you were worried about something, continually stressing over it?
Your ruminating thoughts create anxiety and pretty soon you’re waking up in the night and your brain instantly goes to this thing you’re thinking about.
And by the time it’s afternoon or after dinner you’re so worn out from worrying over this thing or the anxiety has accumulated that you just need cookies to escape for a minute. 
 
We’ve all been there. 
Today we’re talking about the stories we tell ourselves and how we can create extra anxiety and stress for ourselves with our thoughts. 
We’ll also talk about 3 questions you can ask yourself to get clear on your story and help diffuse some of that pain or anxiety your thoughts have been creating for you. 
 
Ready to dive into the pages of your story? Let go!
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/

Breaking Free from Scale Anxiety

Have you ever had a day when you step up to the scale and think “I think Ishould see a good number today. I’ve been drinking my water, sticking to my plan…yeah, this’ll be good.”
Or maybe even you feel like stepping up the scale is like stepping up to a roulette wheel and there’s no predicting where it’ll land, but you’re crossing your fingers. 
But then the scale spits out its number and you’re like “Eh? Whaa???” It’s not a number you wanted. And now that number is in your head ALL DAY. Ugh. 
Today we’re talking about the scale. 
How to turn down the temperature on what we make that number mean and what to focus on instead. 
Ready? Let’s get to it!
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/

3 Keys to Turning the Negative Thought Storm Around

Have you ever had a day where you wake up, maybe it’s like 3:27am.
You really could go back to sleep. You really WANT to go back to sleep. But your brain is suddenly AWAKE.
Your thoughts are online and they’re LOUD.
Did I file that report properly at work? Oh shoot I have to remember that tomorrow is picture day for the kids at school. And I’m supposed to bring snacks to Thursday’s game? I hate it when it’s my turn to bring snacks because I never have time to do the homemade thing like the other moms do. I just buy chips and fruit drinks. Yes I’m the mom poisoning your child with chemicals when other moms bring fresh cut oranges and vitamin water. Ugh.  What are we doing for Thanksgiving this year? I know we’ll need to include my sister in law but she drives me crazy. And blah blah blah blah. 
 
And that’s just your to-do list. We didn’t even get started about the voice in your head that has opinions about yourself.
Why did I eat all that this weekend? I can never stick to a plan. I’ve ruined all my progress. I feel like such a failure. My husband is never going to think I’m attractive again.
And so on. 
 
Today we’re talking about our thoughts.
Why they are the way they
are and what to do about them.
Ready to delve into the nooks and crannies of your mind?
Aw yeah, let’s go! 
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/
 

How to Overcome Perfectionist Expectations

Have you ever set a goal for yourself that feels reasonable - like maybe it's to plan your meals for the week or walk on the treadmill for 30 min a day - and you’re like, “That’s not too much to ask. I should be able to get this done.”
Then the week rolls around.
Maybe you got on the treadmill on day 1 & 2 but by day 3 something got in the way.
Or you plans your meals for the week and by Tuesday you’re thinking “I have no interest in eating that.”
And when you can’t meet your goal (that felt like you SHOULD be able to do) you feel like a failure and you ask yourself something like “Why can’t I just do this simple thing? What is wrong with me!?!?!” 
And you give up and head for the ice cream.
Today we’re talking about:
the expectations we set for ourselves
and how we accidentally set ourselves up for failure with some sneaky perfectionist thinking
and how to get around that with a simple tool that allows you to be imperfect and still make progress.
Ready to get after it?
Let’s go! 
 
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/
 

From Cravings to Clarity: Unraveling the Secrets of Your Urges

Have you ever found yourself looking into the pantry thinking “What am I in the mood for right now?” Or maybe you know that on your way home from work your brain will say “Hey, what if we just run past the drive thru real quick?”
Or maybe it’s after dinner but before bed and predictably every night - no matter how much you promised yourself you wouldn’t snack after dinner - you find yourself opening up the freezer to see what delicious delights might be there to satisfy that urge. 
 
Today we’re talking urges.
Desires.
Those moments when gremlins take over your brain and say “I don’t care what promises I made to myself earlier in the day or what was on my plan or the fact that I want to lose weight and feel healthy so I can play on the floor with my grandkids. My brain gremlin has taken that 'What’s Your Why' worksheet I filled last month and turned it into a paper airplane, set it on fire and tossed it out the window.
Right now I JUST WANT ALL THE THINGS! 
 
We’re going to talk about :why urges happen
(spoiler alert - they’re normal and you’re not broken).
How urges are not evil.
They’re not even something you need to “just get over or conquer”.
They might even be…trying to tell you something important.
And we’ll talk about the 3 step process to turn urges into your friend. 
Ready to look underneath the urge, discover the diamonds hidden in your desire, and turn that evening eating habit into an educational moment?
(I think I went a little too far on the alliteration there. Might need to dial it back.) 
 
Aww yeah ya are. Let’s get after it!
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/

Your Weight Loss Secret Weapon - Sleep

Have you ever noticed that when you’re tired you tend to crave junk food even more? 
 
Just how much does the quality of last night’s sleep impact my choices today? 
 
⇒ The answer is A LOT.
 
Today we’re going to talk about how your brain literally sends signals to increase your cravings for junk food when you’re tired and how you can use sleep as your secret weapon for making weight loss easier. 
 
Ready to get started? Let’s go. 
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/

How To Eat Out At Restaurants and NOT Wreck Your Progress

Do you have a favorite restaurant? 
Maybe a place you love to go on Saturdays? 
Or perhaps it’s just for special occasions. 
 
But when you go, oh boy, look out. It is ON. It’s like calories don’t count and you’re not worrying about the diet when you head to this place. 
 
Except when you step on the scale the next day you’re like, “Ugh. Why does just one night out have to mean I’ve gained 3 lbs over night? It’s not fair!”
 
Uh huh, today we are talking about restaurants. 
 
We’re getting tactical again so that you can have the gift of looking at how you’re thinking about things when you go out and also several specific strategies to help you feel prepared the next time you’re going out to eat. 
 
Ready? 
Let’s get after it!
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/

I Should Know Better

Have you ever had a Monday morning where you look back over the weekend and you just think… 
“Ugh. I blew all my hard work. AGAIN. It’s not like this is a surprise. It’s not like I don’t know what happens on Monday after a weekend of not paying attention.” 
 
Or maybe it’s not a weekend. Maybe it’s just a random Tuesday night where you found yourself having a snack before dinner or after dinner. And then another and then another and then 5 snacks later you’re like… 
“I can’t believe I did this again. I should know better.”
 
I should know better. 
Oy. Those words really pack a punch in so many ways. 
 
Today we’re diving into ….    
Why there’s a big difference between knowing better and doing better and it has nothing to do with your self discipline nor is it your fault. 
Why living in the fantasy land of shoulds is making you unhappy and hurting your efforts to lose weight. 
And the #1 character trait you can use to get out of the shoulds and into reasonable realistic action steps. And it’s a character trait that everyone has - even if you might be a little out of practice. 
 
Ready to rewrite the story of Shoulderlla and create your own happy ending? 
 
Yeah. Absolutely! 
Let’s get to it!  
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/