Hey and Happy New Year! If you've been a long time listener of this podcast you will know I love James Clear and his book 'Atomic Habits'. It's been my bible of habit change for such a long time now. James Clear suggests that the most effective way to create lasting change and form new habits is to shift our identity and focus on becoming the type of person who embodies the habits we want to cultivate, as apposed to focusing on outcomes. Lately I've realized I have been extremely focused on outc...
Jan 17, 2023•51 min
This week I'm going to discuss how to create a system that helps develop discipline in your food choices. I’ll be explaining the 6 key things you can start today to help you develop more discipline and consistency over time. Self-discipline is the ability to push yourself forward, stay motivated, and take action, regardless of how you're feeling, physically or emotionally. Instead of thinking 'I am the problem’ or ‘ I have no self control' you need to start working on your system. Your system is...
Dec 05, 2022•57 min
This week we’re talking how to break bad habits once and for all by getting clear on what’s ACTUALLY holding you back and then changing it, rather than saying it ‘shouldn’t’ be an issue. Ever heard the saying; 'If nothing changes, nothing changes'? - Lets change it! Listen now to learn how you can adopt this mindset and start breaking those bad habits for good. 📚 Join my FREE Kickstarter Challenge👇 https://www.chelseamae.com/kickstarter-about 🤙 Find me on: My Website ➔ https://www.chels...
Nov 22, 2022•36 min
Lets get into myth busting! There's so much information out there when it comes to health and wellness that it can get very confusing for us to understand. Many views are polarising, blown out of proportion, misunderstood and yet so many studies seem to back up every single opinion so you end up not being sure what to believe. This week I will be breaking down and discussing the 5 most common health and wellness myths that I hear on a daily basis when it comes to weight loss that I feel need put...
Oct 18, 2022•54 min
I’ve talked a lot about tiny steps and how to make progress without oodles of motivation… but what do you do when you want big changes fast?? In this episode I share the 6 stages of creating HUGE change fast. Motivation Commitment Plan Accountability Measuring progress Following through Every one of these is necessary for making big changes, and incredibly powerful!! We’re launching a coaching program that has all of these elements (and more) to help a few people make bigger changes faster, if y...
Oct 10, 2022•52 min
This week we're talking about mindset, particularly challenging your thoughts by using positive affirmations and mantras. I'll dive deep in to how our default thought patterns and internal dialogue can sometimes be very negative. I hope this episode will give you some hope to believe change is possible, because even though we may not have control over the thoughts our brains are telling us, we can have 100% control and influence on how we respond them. Resources 7 Habits of highly effective peop...
Sep 26, 2022•1 hr 4 min
If you want to lose weight, you may be wondering how much you should be exercising and what exercises you need to do to lose weight. Losing weight is all about being in calorie deficit, so it's understandable you think you need to exercise to lose weight as you'll burn more calories right? Whilst there is some truth to that it's more complex than you might think. There's a lot to unpack this week, so in this episode I'll be discussing what effect exercise has on your ability to lose weight, what...
Sep 19, 2022•57 min
This week I thought I'd talk you about how to get comfortable, with being uncomfortable. Embracing discomfort definitely won't be pleasant but it's necessary if you want to experience personal growth. The thing is If you always stay in your comfort zone and avoid situations where you might fail or be uncomfortable, then there is little way for you to grow as an individual. A quote which I love and I have hanging on my wall is " fail faster" because it reminds me everyday that instead of striving...
Sep 05, 2022•44 min
In this episode I share 4 key ways I keep going when my goals feel so far away! I talk a lot about not being perfect and why it's important to fail faster but this week I want to get a little more personal. The crux of it is; We don’t want to put our lives on hold until we reach a certain goal, because life is happening NOW, and the future is never a given. It's so important to focus on the present and put values, before beauty. I'll be talking about why this matters so much to me and how I crea...
Aug 23, 2022•57 min
Harness the power of gateway habits to boost your consistency with less effort. 🎉 Win a goodie bag starter kit and a scholarship to the Lean with Plants program! 🎉 Challenge runs from Friday the 5th ➡️ Monday 8th August 2022 (CST) My definition of “gateway habits” are small, easy habits that have a HUGE knock on affect to other behaviour. They’re like gateway drugs. Once you start, the harder stuff is the next step (although unlike taking drugs gateway habits make way for POSITIVE behaviour!!)...
Aug 02, 2022•1 hr 2 min
Kezia lost 50 lbs (and counting) while spending less time in the kitchen and making her system easy. Here’s what she said: “in January when the doors were open for LWP I wasn't quite ready to jump in, I felt like I had all of the knowledge and understanding and I could do it on my own. So I decided to give myself some time to try it alone. Alas, I was able to eat the right things but then weekends would come and my consistency would fly out the window. So here I am signed up for LWP this round a...
Jul 25, 2022•1 hr 9 min
Those that have been following me for a while know that I recently went on a 3 month trip around the United States of America. Whilst traveling I haven't been keeping up with eating 100% healthy, as I would in my home environment. So in this episode I'm going to talk about several actionable positive behaviours I'm going to start doing to get my healthy eating habits back on track now that I'm back home in New Zealand. If you are someone that struggles with all in all out mindset when it comes t...
Jul 12, 2022•59 min
Making faster progress isn’t about stricter diets and more discipline, it’s about taking consistent action steps that move you closer to your goal. The problem is we get tired, bored, lose motivation or give up, or (insert excuse here) and progress stalls or goes out the window. This isn’t a flaw with YOU, it’s a human character trait that keeps us alive, we’re kinda designed to choose the path of least resistance to conserve energy and constantly innovate… BUT that’s not super helpful when we n...
Jul 06, 2022•1 hr
After traveling the United States for 2 months I’ve got some thoughts about eating healthy (and not) here and I wanted to share them with you! This episode is really just a conversation about processed foods, huge billboards that pull you off the highway, the price of cherry tomatoes and how to set up your environment to promote the behaviours you want to cultivate. There are some fascinating things about human psychology and behaviour that we can learn about shaping habits from McDonalds, as co...
May 30, 2022•1 hr 16 min
I struggled with my weight for almost 10 years. I was miserable and unhappy and after many failed diets, too many rules and too much restriction, I thought it was time to do something that was sustainable, easy, obvious and attractive! That's when I finally found a solution that worked for me. I was able to lose 40lbs and become the leanest I have ever been if my life even after having 2 kids! The method I'm going to be talking about is tried and tested across my course Lean with Plants where hu...
May 12, 2022•1 hr 6 min
I recently did an Instagram live where I spoke to some of the amazing Lean with Plants members about their personal experiences on their weight loss journey and took some of your questions! There were some great questions and I loved answering them all, so I thought it would great to share this live episode with all of you, so that you can find the answers to some of my most commonly asked questions! In this episode, I answer questions about how to change your habits so you can start to master y...
May 04, 2022•1 hr 8 min
I finally got the chance to do my first in person podcast and meet with the amazing Beth, who is a pod leader in the Lean with Plants course, and it was so exciting!! In this episode Beth shares her incredible story of how she was able to lose 40lbs and finally find the food freedom she desperately wanted after trying around 15 unsuccessful diets which she had done for most of her life. Beth discusses how she was able to use the skills she had taken from Lean with Plants course to create systems...
Apr 25, 2022•1 hr 26 min
I started a challenge with some friends where I would commit to running 5km a day for 90 consecutive days. It's now day 77 of the challenge and I’ve managed to run 5km every single day for 77 days and counting. In this episode, I discuss what I’ve learnt about habit formation and the many behavioural hacks this challenge has taught me along the way. All of which, have made it possible for me to continue running for 70+ days, even when I was struggling and just wanted to give up. There are 4 impo...
Apr 11, 2022•1 hr 4 min
In this episode I have the privilege to talk to Bree who shares her amazing story about how she managed to transform her life, change her daily habits and lose 37lbs since beginning her weight loss journey. It was Bree who inspired me to run 5km a day, as she was able to run 5km a day for 250 consecutive days, which in total is 1250kms, that's absolutely incredible! In this episode Bree shares it all. How she managed to grow trust and confidence in herself to lose weight, how long it took her to...
Apr 04, 2022•1 hr 13 min
Are you a self proclaimed binge eater? Maybe you’ve tried various diets, severely lowered your calorie intake, staved yourself, gone to bed hungry and yet no matter what you still just can’t seem to get out of the never ending binge eating cycle. In this episode I talk about my personal struggle with binge eating and how I was able to stop the cycle of binging on food, lose 40 lbs, and maintain the best figure I’ve had in my adult life. Now I have the freedom to eat as much as I want without the...
Mar 28, 2022•1 hr 6 min
In this episode I talk to Katy who shares her incredible story about her battle with Bulimia and how she managed to overcome it, lose 20lbs and keep it off sustainably. Although this episode is an emotional one, Katy’s story has a happy ending! She is now confident about her eating habits, and she finally has food freedom and has lost the weight without starvation or restriction. I really hope Katy’s story encourages anyone who is experiencing difficulties that you can walk away with hope that c...
Mar 21, 2022•59 min
Understanding a calorie deficit in conjunction with calorie density and habit change is what really made a difference to me losing 40lbs. I recently put out a YouTube video with the 5 action steps that helped me on my weight loss journey to losing 40lbs, but I thought It would a be a great idea to delve into more depth on this topic, so that it can help you understand in more detail how fat loss works. In this episode I’ll be sharing with you the 5 core principals that helped me lose 40lbs and k...
Mar 14, 2022•1 hr
With everything that's happening in the world right now, it can be very difficult to focus on the things that we used to see as 'important' but may now may seem 'less important'. The thing is, when you put all your focus on issues that are outside of your control, your overall influence on those issues ends up shrinking, as you become less focused on the things that also actually matter to you. I want to say, it's okay to not be okay sometimes and worry about things beyond our control because we...
Mar 07, 2022•56 min
When it comes to habit change (including weight loss) we are are hardwired to choose the path of least resistance. We rely so much on willpower and motivation to change our habits, but lack of motivation and willpower are not character flaws. They are a reaction to the systems we create. You can see increasingly better results by not working smarter NOT harder. Every single successful person who has maintained their weight loss in the long term has created a system that works for them, one that ...
Feb 28, 2022•56 min
How many calories are you really burning? If you’ve ever felt confused about where you sit on the ‘bell curve’ of calorie burn and how to determine your base metabolic rate (BMR) then this episode is for you! There is so much confusion around calorie burn and finding those numbers, but the more important question is how to reduce and stay consistent from your unique starting point... whether that’s low or high! After taking a deep dive into understanding metabolic rates, overall calorie burn and...
Feb 22, 2022•1 hr 2 min
Consistency is paramount for long term success in weight loss and really anything, but it's so hard to develop it! Most of us rely on motivation and willpower to 'white knuckle' something difficult until we inevitably slip up and then feel like garbage for failing. Fortunately there is a far better and easier way to become more consistent and we take a deep dive into that in this episode. You'll learn my 4 step framework for improving consistency which has been proven to work on myself and 100s ...
Feb 09, 2022•53 min
What are the best weight loss foods? Let me tell you right now, it’s not apple juice and olive oil!! In this episode we look at the 3 main elements in foods that influence a calorie deficit: Calorie density Satiety Fibre content Using these 3 categories you can make any meal awesome for weight loss or at least improve it, and rather than focus on either perfection or giving up all the time, you’ll find the middle ground you can actually sustain. When it comes to changing habits LONG term, think ...
Jan 25, 2022•1 hr 1 min
Resolutions fail and we stay in the same crap behaviour patterns because willpower is limited and motivation comes and goes like a fickle lover. Fortunately there’s a better way to set yourself up for success and gain momentum through gateway actions and tiny daily habits. In this episode I’m sharing my goals for 2022 and the 3 key things Im focusing on to improve this year and achieve my goals. If you’re wanting to learn more about how identity shapes behaviour, check out this episode👇 Who you...
Jan 18, 2022•1 hr
2021 was a pretty eventful year, and rather than just make a ton of goals and resolutions for 2022 I think it’s important to sit back and review what did and didn’t work and take the lessons forward! My biggest lessons in 2021 were: Own your struggle. Look back at how far you’ve come and create milestones. You need to be part of community. Pause dont quit. If you want to know more about creating better goals and resolutions check out these episodes 👇 Who you need to become to get lean https://p...
Jan 10, 2022•42 min
Everyone struggles with comparison and not feeling good enough. It happens to EVERYONE and what matters most is what you DO with that. Are you letting comparison derail your progress because it feels way to far off to achieve your goals? Are you loathing the journey because you can see your own failings so clearly? There's a better way, and in this podcast we'll talk about how to ditch the comparison, have grace for yourself, and enjoy the journey!! 📚 Join my FREE Kickstarter Challenge👇 h...
Jan 03, 2022•46 min
