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

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/

How Your Brain is Like Google and How To Use It For Weight Loss

Have you ever been caught in that cycle of self-doubt, worrying about what other people think and thinking that, “Maybe people don’t like me.”
Or doubting if those extra pounds will ever come off.
Or if you DO lose weight, then you worry if you’ll be able to keep it off. 
 
Does it ever feel like your brain is working against you and your goals? 
 
You’re not alone. 
And you’re not crazy. 
 
Today we’re going to talk about:
Why we're wired to think negatively about our weight loss goals
The science behind the psychological underpinnings of your doubts and fears.
And how your thoughts are like the keywords in your very own Google search bar of your brain. It's like the trusty search engine ready to serve up results that your thoughts tell it to look for. 
Intrigued to know more about  how you can program your thoughts intentionally and return the mental search results that you WANT to get?
 
Well, grab your mental toolkit, because we're about to dive deep into the brain’s Search Engine Optimization secrets that'll start steering you toward your desired destination, one thought at a time. .
 
Ready to get to it? Let’s go!
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/

A Surprising Solution To Emotional Eating

Have you ever found yourself in the kitchen, staring into the depths of your fridge after a tough day? 
Or maybe you find yourself in front of the pantry, eyeing those cookies or crackers having a 'shouldn't-but-totally-will' moment?  
Or you’re sitting on the couch staring in disbelief at the bottom of a chip bag, or a tub of ice cream….And the kicker is, you don't even remember a super conscious decision to go on this snack adventure? I know I’ve been there. 
Why, oh why, does it feel like our brain takes a vacation in these moments? It's like our brain goes on a spontaneous holiday, leaving us with a guilty pleasure snack in the moment, that simply leaves us with just plain guilt later. 
Ever wondered why that happens? 
And even more importantly, what to DO about it?
Well, today, we're about to unravel the mysteries of your mind and body. We'll explore 
why we turn to food when things go wrong, 
why your brain does its little Houdini act, 
How It’s not your fault
And we’ll discuss how the solution is not about your thoughts at all. 
So, are you ready to ditch the snack-time amnesia and unpack some emotions? we're diving deep into the pantry of your mind to find those answers.
Ready to get after it? Aw yeah!
 
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/

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/