Have you ever wondered what realizations you might have when you start changing your habits? What surprising discoveries might you make about yourself and the process of transformation? There are definitely some recurring themes and insights from my clients as they've done the work of changing their habits, and that’s what today’s episode is all about.   Tune in this week to dive into the sometimes surprising, sometimes challenging, but always enlightening realizations that come with doing...

Do you feel like you're spinning your wheels, trying to balance your career and family responsibilities while neglecting your own wellness? If so, you're not alone. As high-achieving women, we often prioritize everyone else's needs above our own, leaving us feeling exhausted and depleted.   Join me this week as I explore the root causes of the imbalance between career, family, and your wellness. I share practical strategies for setting boundaries, prioritizing your needs, and creating...

There is a real connection between overachieving and body image. As someone who has struggled with both, I know firsthand how the drive to succeed can lead to unhealthy behaviors and negative self-talk. It's a vicious cycle that can leave you feeling exhausted, frustrated, and feeling like you’re never good enough.     Tune in this week as I explore the connection between overachieving and body image. By learning to recognize the patterns of overachieving and how they impact your body...

Feel like you're running on empty, but you keep pushing through because you think that's what it takes to succeed? I used to believe that too. In different professional fields and work cultures, sleeplessness is still worn as a badge of honor. But what if I told you that not getting enough sleep could be sabotaging your health and fitness goals?     Tune in this week to learn practical tips and strategies for improving your sleep quality and quantity, even if you have a demanding...

Are your limiting beliefs holding you back from reaching your goals? Are you tired of telling yourself the same old stories about why you can't make positive changes in your life? It's time to break free from the thoughts that are keeping you stuck.     Tune in this week as I guide you through identifying and dismantling your limiting beliefs. You'll learn how to question the thoughts that have been running on autopilot for years and replace them with empowering new beliefs that will...

Are you tired of setting goals and then forgetting about them? Do you struggle to make lasting changes to your health and fitness habits? You need a new approach to goal setting, and I have a framework that you can start using right now to make reaching your health and fitness goals simpler and easier.     Tune in this week as we go beyond your usual goal frameworks and explore how to engineer goals that actually work for you. You'll learn how to get specific about what you need to...

Have you ever found yourself trying to change your habits, only to give up when things get uncomfortable? Do you feel like you're putting in effort but not seeing the results you want? If so, you may be falling into the trap of trying lite, and it could be holding you back from making real, lasting change.     Tune in this week as I dive deep into the concept of trying lite and show you how it sabotages your efforts to transform your lifestyle habits. You’ll learn what trying lite...

Do you track your calories meticulously, only to find that every time you step on the scale, it isn't budging? It's beyond frustrating when your tracker says you're in a deficit but your body seems to disagree. What gives?     Tune in this week as I break down the eight main issues I come across with calorie tracking, and show you what to do instead. You'll learn why reconnecting with your natural hunger signals is the real key to lasting weight loss, and I give you a more powerful...

Do you ever feel like you're stuck in a rut with your habits? You know you want to change, but no matter how hard you try, you just can't seem to break free. If this sounds familiar, you're not alone. Changing habits is tough work, and it's easy to get frustrated when progress feels slow.      Tune in this week to dive into the nitty gritty of why habits are so hard to change, and what you can do to make it easier. I explain the purpose of habits, how they get hardwired into your...

Ever feel like you can't make progress on your goals because your schedule is too unpredictable? If your routine gets bent out of shape, how can you prioritize your health goals and healthy habits while dealing with everything life throws at you?      Tune in to discover how to create a plan for practicing flexibility and taking the drama out of schedule changes. This is about taking back control when it feels like your routine is out of control, and with the right mindset and...

Do you struggle with all-or-nothing thinking when it comes to changing your habits? You're either totally on track or completely off the rails, with no middle ground. Sound familiar? In this episode, I dive into why this black-and-white mindset is sabotaging your progress and keeping you stuck in a vicious cycle of yo-yo dieting.      Tune in this week to discover practical strategies for overcoming all-or-nothing thinking so you can finally break free from the diet rollercoaster and...

Have you ever wondered how long it will take to change your habits and see results? If you're feeling frustrated or impatient with the process, you're not alone. Habit change isn't easy, and if you're questioning how long you need to stick with it before you see real change, this episode is for you.   Tune in as we unpack the faulty assumptions often hiding beneath the surface when we feel stuck and want to know how much longer change will take. Discover how to reframe this common question...

Do you view exercise as just a way to lose weight or get in shape? What if I told you that moving your body can transform your life in ways that go far beyond your physical health? I truly believe that every person on this planet should move their body, and in today's episode, you'll discover why.   If you're ready to harness the power of movement and experience the ripple effect it can have on your mindset, relationships, and career, then this episode is for you. Get ready to be...

Do you struggle with sticking to your healthy eating plan, especially on busy days or weekends? Do you find yourself winging it with food choices more often than not? You're not alone, so it's time to talk about why planning is so difficult, what an effective plan looks like, and how to make meal planning an easy part of your wellness routine.     Tune in to discover why you need a plan to lose weight, and why you feel resistance when it comes to planning. You'll learn my top tips...

Do you feel like you're stuck in a cycle of overeating and, no matter how hard you try, you can't break free? If you're struggling with a cycle of overeating that you can't seem to change permanently, you're definitely not alone. I recently had a coaching call with a client who, by the end of this call, had a real a-ha moment about what it really takes to stop overeating for good. Spoiler alert: it has nothing to do with your diet and movement plan.     Tune in this week to discover...

Protein is essential for building muscle, recovering from injury, curbing hunger, and maintaining weight loss. But there's a lot of confusion out there about how much protein we actually need and the best ways to get it. I'm going to clear all that up and share some simple strategies you can implement right away, whether you're an omnivore or plant-based.     By the end of this episode, you'll walk away with a solid understanding of why protein matters so much. You'll learn how to...

You've decided you want to change your life and develop new, healthy habits, but you're just not feeling it… sound familiar? What do you do next? How do you get your motivation back when you just can't seem to stick to your plan?      Whether you want to lose weight, grow more muscle, or just move your body more, there are going to be days when you just don't want to eat the salad, go to the gym, or even go for a walk. Tune in this week to discover what to do when your motivation is...

What do you do when your diet isn't working? I speak to women all the time who tell me their diet isn't working, and I've helped enough clients work through this that some recurring themes and patterns have emerged. If you want to know why your diet isn't working and what you can do about it, this episode is for you.     If you're worried that your diet isn't getting you the results you'd hoped for, tune in this week for some useful questions to ask yourself and some practical tips...

We're talking about failure today, specifically how failure relates to following your plan for eating and moving. Most people don't like to think about failure, but in all honesty, failure is essential. So, if you're stuck in pursuit of your health and fitness goals, it's time to consider whether a fear of failure is holding you back.     If you're fear of failure is keeping you stuck, tune in this week to turn it on its head. I discuss how too many people believe that failing at...

Are you THAT person at the birthday party that doesn't have a slice of cake because it's not on your eating plan? Do you tend to skip the fast food at lunch meetings and bring a salad from home instead?    Tune in this week as I pull apart the idea of being THAT person. Whether it's being that person who gets a workout in before a flight, who drinks water with friends instead of alcohol, or who declines cake at a kid's birthday party, you'll learn how to dismantle this thought process and...

When it comes to habits, your brain is on autopilot. It’s a predictable routine that you get some pleasure from. The tricky thing is, we don’t continue with habits that don’t make us feel better in some way. So, while overeating causes us pain in the long run, we keep doing it because it feels good in the moment. So, how can you break these kinds of habitual patterns that may feel amazing in the moment but leave you feeling negatively about yourself?     Tune in this week to discover...

Today, we're going back to basics and I'm sharing one of the most essential concepts you can take and start putting into practice this very second to begin changing your life. Making big adjustments in your life isn't going to be easy, but it doesn't have to feel impossible either.     Tune in this week to discover how to change your life and your lifestyle without downloading any apps or counting any calories. I share why making changes in your life can start small, without being...

If you habitually overeat, it's easy to feel like you're stuck in this hardwired habit. However, even if you've been overeating for years and it feels like you'll never be able to stop, you are not powerless here. Sure, it takes work, but there are simple things you can do to begin managing your overeating, and you can get started right now.      Tune in this week to discover not only why you overeat, but what you can do about it. I share how overeating becomes a habit that feels...

Whether you're at the start of your fitness journey, or you've been at it for a while already, getting your head around calories and macros can be super confusing. There's tons of science, pseudoscience, and anecdotal information out there, so it's time to pull it all apart and make understanding your calories and macros easier.     Tune in this week to discover a simple approach to both calories and macros. I give you concrete ideas to make understanding and calculating your...