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

A New Approach to Weight Loss Resolutions

Have you ever set a goal to lose weight around the new year and thought “alright, this year I will lose 25 lbs. I’m gonna make it happen.”
Then life happens instead. 
And the next year you’re thinking “Ok THIS is the year. I’m gonna commit. I’m gonna get a bowflex. I’m gonna workout 6 days a week.” And by Jan 17th you’re hanging laundry on that bowflex. 
And you think “Ugh, this happens every time! What the hell is wrong with me?”
 
The answer is:
We change at the speed of safety. 
[Wait, what did she say?]
We change at the speed of safety. Which means that if we change too many things at once and your brain does not feel safe, change will not take place. You’ve got to implement change in the RIGHT way. 
 
So how about this year we do it differently? What if you could work smarter, not harder this time? 
 
Today we’re talking about goal setting in a way that sets you up for success, is strategically designed to help you maintain momentum, helps you feel good about your progress along the way, and actually genuinely helps you make progress towards that outcome you’re looking for. 
 
Ready to get real about resolutions this year? 
Aw, yeah! Let’s get to it!
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/

How Long Do You Want To Wait?

Have you ever had the thought, “I have so much weight to lose. It'll take forever”?
Or maybe this one resonates a little more: “I do well for [fill in the blank amount of time] and then I fall back into my old habits. After a while I just say ‘screw it.’”
Or here’s a doozy:  “I should never have gained this weight. I feel broken.” 
 
Today we’re talking about how we argue for our limitations. Spoiler alert - if you argue for your limitations, you get to keep them. 
We’re diving into: 
Why we focus more on our limitations than our capabilities
How it’s not your fault that your brain tends to go there
And 3 specific steps to help you shift your lens from focusing on what you can’t do to what you CAN do. 
 
If you ever want to get “there” then you’ve got to start where you are - right here.
 
So, ready to examine the lens that illuminates our limitations and refocus it on our capabilities, competencies, capacity, and what is within our control? 
Aw yeah!! 
Let’s do it!
 
Learn more!
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www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/

The Year Ahead - ABCs of Weight Loss

Welcome to a brand new year!! The start of the year is often about endings and new beginnings. There’s so much promist and potential in the beginning of the year. There can also be a lot of stress and pressure, but that’s for another podcast. 
Today, in honor of the new year, we’re going back to the beginning - to the basics - to our ABCs. Yes, folks that’s right. Today is all about the ABCs of weight loss. 
And trust me when I say that the foundation of weight loss is not in macros or calories and which diet you choose - because all diets work - if you can do them for the rest of your life. 
No my friend, the ABCs of weight loss is much deeper and more important than that. It’s a foundation that you can build on when life is going great and lean on when life is not going according to plan. It’s a foundation that can last you a lifetime - much longer than any “diet”. 
Ready re-learn our ABCs? 
Aw yeah! 
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/

The Year In Review - Looking for Progress

Every year, around late December-early January, I do an exercise called the year in review / the year ahead. Today I’m going to focus more on the year in review and next week we’ll talk about the year ahead. 
I like the year in review part of the exercise because it’s a great way to reflect back on the year that was. It helps me bring to mind the positive memories and savor them. Sometimes it helps me process through some difficult things that may have happened in the year and learn from them. Give myself some compassion. And often I realize that I accomplished more than I realized.
Looking back and reflecting on progress is not something we do a whole lot in weight loss. We are always looking ahead - to that over the rainbow magic land of Oz where I’ve lost my weight and my life is now amazing. 
And when we do that, we’re putting all of our happiness in the hands of the scale and forgetting that there’s so much more to life, to happiness, to weight loss, than just the scale.
I mean tell me the truth. Have you ever found yourself staring at that stubborn number on the scale, feeling like it holds the key to your entire well-being? You're desperately looking for progress but only finding frustration?
Only measuring your progress by the scale is all-or-nothing thinking. It’s like going from 1 to 1000 without acknowledging the 999 milestones in between.
The key to weight loss success (and by the way the key to actually ENJOYING your weight loss success) is to count those victories that come in all shapes and sizes - not just on the scale. Because that is the secret sauce to keeping your momentum going.
 
Ready to reflect back on the year that was and find all the little gems hidden along the way? 
That’s right! Strap in cuz we’re going mining for gold here people!
Let’s go!
 
 
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/

It Doesn’t Matter

Twas the week before Christmas and your thoughts are all a-chatter,
So many diet thoughts are stirring, especially the one that says “Ya know what? It doesn’t even matter.” 
 
Have you ever told yourself that? Have you ever just been fed up with all your efforts to lose weight that you get to a point where you mentally throw your hands up in the air and say “Ugh! Why do I even bother? No matter how hard I try, it doesn’t even matter.”
 
That thought can be especially prevalent this time of year when the holidays are in full swing. Life is busy, things are stressful, you’re making the holiday cookies, planning the traditional foods, and don’t even get me started about all the emotions. If there ever was a time for emotional eating, I don’t know about you but MY brain is like “This seems like the perfect time of year for emotional eating!” Oy! It can feel like enough that it’s tempting to just tell yourself “It doesn’t matter.”
 
Today we’re talking about that one little sentence - “It doesn’t matter” - and how it can seem like a relief in the moment but it actually erodes the core of your superpower by diminishing your efficacy - your sense of control. 
 
Today we’re talking about how to take that sentence and turn it around to help you go from feeling like the victim and feeling helpless to being the hero in your own story. 
 
So let me ask you….Are you ready to pivot from a powerless perspective to a positive and proactive point of view?
Are you feeling geared up to go from a gloomy to glorious and game-changing attitude?
Are you ready to go from victim to victor in your own life???
 
(I confess, I asked chat.gpt to help me with those sentences. What? Work smarter, not harder, right?)Anyway, let’s get after it! Here we go!
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/

The Best Present Ever

Have you ever had a time when the weather was getting colder and you swapped out the summer clothes for the winter ones and realized, "Dang. My winter clothes don't feel so great on me." So you go shopping and you find yourself standing in front of a dressing room mirror, winter clothes in hand, and feel your heart sink because you just feel like nothing seems to fit? 
 
My friend, you're not alone! It's a moment that hits us all, leaving us feeling discouraged and trapped in a never-ending cycle of self-doubt.
 
How many times have you heard that nagging voice in your head saying you'll never lose weight, never reach your goals, and never truly be happy.
 
What if the real roadblock to reaching your goals is not the diet or the exercise routine, but your own lack of self-love? It's that self-sabotaging voice inside your head, telling you that you're not worthy, that you'll never shed those pounds, and you'll never truly be content.
 
In this episode I want to tell you about a recent conversation I had with a client and how it uncovered something a lot deeper that could unlock what's been holding her back - and most importantly, how that applies to you. 
 
It's time to stop quitting on yourself and start embracing the love you deserve. It's time to rewrite the story you tell yourself and discover the keys to unlock the treasure trove in your heart to allow yourself to shine your light nice and bright, the way you were made to.  
 
Ready to stop blocking your own progress and find out how loving yourself is the best gift of all? 
 
Let's let the love in baby! Here we go!
 
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/
 

Handling the Holidays Pt3: December

It’s that time of year my friend.
That time warp on the calendar between Thanksgiving and Christmas where it seems like we have more to do and less time to do it in.
And there’s just so much going on, who could possibly think about maintaining healthy habits during this time of year? Between holiday parties, end of the year obligations at work, decorating, shopping, cooking, coordinating travel, mailing the holiday cards (haha, as if! More like valentines day cards) is it any wonder we want to just not worry about it until January? 
Today is part 3 of our 3 part handling the holiday series. We’ll talk a little bit about mindset and a lot about tactical advice to make the holiday season work FOR you rather than against you. 
Ready to embrace the holiday extravaganza? 
Aw yeah! 
Here we go!
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/

It’s Not Fair

Have you ever found yourself looking at all the things on your calendar or your to-do list and thought “I can’t believe I have so much to do. It’s not fair.” 
Or maybe you’ve looked at the cute, skinny mom at preschool drop off and thought “Ugh. It’s not fair. It’s so easy for her and here I am having to think about every item I put in my mouth.” 
Or the really fun one, “I was SO good ALL week, and then 1 day of not being super hyper vigilant about what I ate, and I regained all the weight I lost last week. It’s not fair!”
 
I am raising my hand and saying yes, that’s me. I have said “it’s not fair” to all 3 of those circumstances.  
Today we are talking about the concept of “it’s not fair” and how it’s so not helping us, and how to turn that thought around and manage your mindset around things rather than being the victim to everything around you. 
 
Ready to tackle one of the sneaky sentences that sabotages our success? 
Aw, yeah! Here we go! 
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/

Taming the Mental Chatter: Overcoming Food Fixation and Weight Loss Fears

Have you ever found yourself obsessing over what's for lunch while you're still eating breakfast?  Or maybe you're constantly negotiating with your inner voice asking, “Am I hungry? I’m not sure. Even if I’m not hungry, and WANT something….” and those thoughts in your head just won't give you a break? 
 
And that’s just the mental chatter. There’s also FEAR. 
Fear of hunger. So many of us are afraid to feel hungry - for valid reasons! 
And there’s the more subtle but persistent fears about 
What if I never lose weight? 
What if I try and fail, again. 
What if I DO lose weight and start attracting unwanted attention? 
What if I gain the weight back?
 
Why do we let our minds run wild with food and fear thoughts, turning them into a never-ending mental marathon?
 
Let’s talk about mental chatter. 
Why it’s so normal and it’s not your fault that your brain ruminates on these thoughts. 
We'll explore how to turn down the volume in your brain and make those food thoughts no big deal.
 
But here's the real puzzler: 
What if fear wasn't something to dread? 
 
What if it was more like a friendly, albeit quirky, companion on your weight loss journey? In this episode, and show you how fear can become your ally, not your adversary.
 
Ready to unravel the mystery of why we're so afraid of fear itself and how we can turn it into an ally? 
Aw yeah! Let’s get to it!
 
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/

Handling the Holidays Pt 2: November

Have you ever approached the holiday season with a mixed feeling - sort of a mix of “Yay the holidays!” and “Ugh, the holidays.” 
 
It’s November and it’s part 2 of our 3 part series on handling the holidays. 
 
Today we’re addressing Thanksgiving specifically and looking at All. The. Things that comes with it - both from the emotional angle as well as tactically from the food angle. 
 
Thanksgiving doesn’t have to be a minefield if you go into it with some intention and compassion. 
 
Feeling ready to embrace the holiday season? 
Aw yeah, let’s go! 
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/