Follow Your Gut
Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.
Episode 256: Put an End to Diet Perfectionism and the Overeating it Causes
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Perfectionism. It plays out in so many facets of our life. Why? Because there is safety in perfection.
If we never mess up, if we never do anything bad, then nothing bad will happen to us.
If we can be perfect at our job we wonât get fired. If we can be perfect in our relationships no one will leave us. If we look perfect no one will reject us. If weâre perfect with our diet, weâll finally have the body we want.
But itâs interesting, because I think in areas outside of food, weâre sort of forced to accept that we wonât be perfect. And
Episode 253: Your 7-Step Survival Guide for a Peaceful Thanksgiving
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Click here for more info on the THREE insane offers I'm putting out for my Black Friday sale and to snag your spot(s) before they fill up. I only have so many spaces in my calendar so I fully anticipate having to close the doors early due to limited availability.Â
Not ready to start working together right this second? No worries. You'll have 3 months post-purchase to begin whatever program you choose!
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 Thanksgiving is 2 days away. And while in an ideal world itâll be a beau...
Episode 252: Never Say âIâll Start on Mondayâ Again
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Click here for more info on the THREE insane offers I'm putting out for my Black Friday sale and to snag your spot(s) before they fill up. I only have so many spaces in my calendar so I fully anticipate having to close the doors early due to limited availability.Â
Not ready to start working together right this second? No worries. You'll have 3 months post-purchase to begin whatever program you choose!
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How many times? How many times have you promised yourself âtomorrow Iâll ...
Episode 250: 5 Reasons You Lose Control Around Treats (And How to Stop)
Do you ever feel out of control around certain foods?
Maybe you canât keep cookies in the house because youâll eat the entire box within a day or 2.
Maybe when you do allow dessert into your house you intentionally eat the whole thing just to get rid of it so you donât have to deal with that nagging voice in the back of your head thatâs constantly pushing you to go back for more.
Maybe you only eat certain foods in the car or when no one is home because you know the amount you eat âisnât normalâ but you donât feel like you can s
...Episode 248: Making Peace with Food with Mindful Eating
 When I say âmindful eatingâ or âlisten to your bodyâ whatâs your instinctual response?
I know for a lot of people their knee jerk reaction is, âMy body wants cheetos and ice cream at every meal, so I donât think you want me listening to my body.â
This is incredibly common and it points to an unfortunate theme:Â we do not trust our bodies. And we do not trust ourselves.
And where does that leave us but to rely on a diet telling us exactly what we are and are not allowed to eat?
But hereâs the irony:Â dieting is not only one of the stronges...
Episode 245: My #1 Tip for Healthy Travel (Sans Deprivation)
I just came back from a 7-day cruise and on the last night my friend Jose asked how disciplined I felt like I was during the trip.Â
I said, âI donât know that âdisciplinedâ is the right word.â Discipline in this context implies willpower, sacrifice, and strict rules. That really doesnât describe my experience on board.Â
The right word? Mindful. Hereâs how this looked in practiceâŚ
Mindful of my hunger and satiety cues.
With lots of all-you-can-eat buffets it would be easy to go overboard (pun intended). So I regularly asked myself if I wa...
Episode 217: Your Holiday Survival Guide: 12 Health Hacks to Avoid Eater's Remorse
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Summary Â
It's that time again, the holiday season is officially upon us and here is my holiday vision for you:
You go through your days enjoying seasonal treats without stress, regret, or going overboard.
You effortlessly navigate holiday parties, family gatherings, and travel.
You enter into the new year feeling good in your skin but not feeling like you had to deprive yourself to get there.Â
How do we make that happen? By following my 12 holiday hacks!Â
1. Make small swaps in your favorite recipes and/or try...
Episode 213: How I Lost the 'Last 10 LBS' Without Dieting, Tracking, or Restricting (Part 2)
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Summary Â
It's happening, the moment you've been waiting all week for. I'm about to spill the tea on the exact steps I took with my food and fitness to lose those 'last 10 pounds' I gained while vacationing in Greece.Â
But before we get to the good stuff I need you to see me as your personal coach right now. And as your coach I am imploring you, if you haven't listened to (or at least read) part 1 yet... GO BACK!Â
I know mindset work isn't nearly as sexy as the more specific diet advice, but I swear to you if I didn't get my m...
Episode 212: How I Lost the 'Last 10 LBS' Without Dieting, Tracking, or Restricting
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Summary Â
I forgot what it was like... carrying weight on your body that you don't want to be there.Â
I remembered it in theory.
I remember pinching my stomach with frustration. I remember folding my arms over my torso every time I sat down to hide the rolls. I remember hating sit ups because it made my pooch more pronounced. I remember working out twice a day hoping it would fix the problem.Â
But what I forgot are all the emotions you experience on a minute-by-minute basis.Â
I forgot that you don't ever get a reprieve from...
Episode 208: Overcoming Food Fear - Part 2
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Summary Â
Last week we talked about what steps you can take to start overcoming your food fears whether they be eating bananas, enjoying carbs, not tracking every morsel you eat, and the like.Â
But there was one step that needed its own episode: debunking the lies that made you fearful in the first place.Â
So much of our anxiety around food comes from inaccurate, incomplete, or outdated information. So it's time to set the record straight.Â
