Find an exercise that you love to do. You’ll have a much more successful weight loss strategy. Movement you love is one of the keys to optimal weight loss, along with strength training and ensuring you’re not overexercising. In this third part of my series on mistakes that prevent optimal weight loss, I’m discussing the most common exercise mistakes we make. Exercise Mistakes When Trying to Achieve Optimal Weight Loss You don’t do exercise you love You purely focus on cardio You exercise too muc...
Feb 01, 2023•29 min
Your nutrition strategy is one of the most important aspects of optimal weight loss. But there are common nutrition mistakes we make that are actually counterproductive to weight loss. Not sticking to your nutrition strategy, over- or under-eating your calories or macros, and not sticking to your plan on the weekend are some of the biggest pitfalls you might have. In part two of my series, I’m discussing the top nutrition mistakes that prevent optimal weight loss. Nutrition Mistakes Preventing O...
Jan 25, 2023•26 min
Optimal weight loss is different from traditional weight loss. We’re ditching the scale. We’re committing to change. We’re focusing on maintaining lean muscle mass. Most importantly, we’re making mindset changes. This is the first episode in a four-part series on the mistakes that prevent optimal weight loss. Tune in for a discussion all about the mindset mistakes we make. Mindset Mistakes that Prevent Optimal Weight Loss All or none thinking Setting unrealistic expectations Giving your obstacle...
Jan 18, 2023•25 min
We all often struggle to ask for help. It’s common to think that if we can’t ask for help, it’s a sign of weakness. But asking for help isn’t a weakness. It’s a strength. In this episode, I’m discussing what happens when we become aware that we need help and then ask for help. How to Ask for Help Admit that you need help Be vulnerable enough to ask someone for help Accept the kindness offered Get Vulnerable and Ask for Help It’s difficult to ask for help. Putting yourself out there, admitting wh...
Jan 11, 2023•30 min
Taking medicine for weight loss, optimizing your nutrition, and familiarity with your body’s natural weight trends – this episode is all about answering your questions. This is what it boils down to – this is why this journey is about so much more than weight loss. In this final episode of So Much More Than Weight Loss, I’m going through any outstanding questions listeners have asked me. Maintain Muscle Mass and Lose Fat Strength training three times a week Optimize your nutrition Eat to your sp...
Jan 04, 2023•28 min
Resistance to insulin, leptin, or ghrelin can make it difficult to lose weight effectively, if at all. Insulin plays an important role in regulating your blood sugar, leptin in weight loss, and ghrelin in your hunger cues. In Part 8 of So Much More Than Weight Loss, I talk about these three resistances and how you can heal from them. How to Decrease Your Leptin Resistance Increasing your Basal Metabolic Rate Having a specific and unique nutrition strategy that will work for you Do exercise that ...
Dec 28, 2022•27 min
Be smart about how you lose weight. Using formulas to determine your Basal Metabolic Rate and your Total Daily Energy Expenditure gives you a better idea of what your body needs to lose weight. In Part 7 of So Much More Than Weight Loss, I discuss the importance of preserving your lean muscle mass, how your hormones impact your total daily energy expenditure, and when the best time to do cardio actually is. Use Equations for Effective Weight Loss Identify your Basal Metabolic Rate using the Miff...
Dec 21, 2022•26 min
What do weight loss plateaus, loving movement, and ditching perfectionism have in common? They’re all essential parts of a long-term weight loss strategy. In part 6 of So Much More Than Weightloss, I talk about the importance of weight loss plateaus and why we have them, why you need to find movement that you love doing, and what happens when you stop perfectionism. How to Love Movement: What do you like to do? How often are you moving just to move? Finding Movement You Love Plateaus are an impo...
Dec 14, 2022•27 min
Do you know what it feels like to get physically hungry? So many of us don’t know what our body’s hunger signals are, and we so often don’t listen to them if we do feel hunger – or satiety. In part five of So Much More Than Weight Loss, I talk about setting intuitive goals, trusting your hunger cues (especially those early ones), eating mindfully, and how tracking macros might lead to food freedom. What Intuitive Goals Look Like Creating more awareness Creating more self-compassion Healing the r...
Dec 07, 2022•28 min
Why do you want to make a body composition change? Understanding your feelings and deepest wants is an essential part of lasting change. Diving into your emotions allows you to set intentional boundaries, stick to your realistic goals, and commit to a long-term, sustainable body composition goal. Key Steps in Setting Realistic Body Composition Goals Understand your unique body type Set realistic goals with slow, sustainable changes Dive into your non-negotiables Commit to a new nutrition strateg...
Nov 30, 2022•27 min
It’s time to move past your limiting beliefs - they really are just holding you back. Identify what they are, examine why you have them, gather the evidence you need to prove to yourself why these limiting beliefs aren’t true, and then set tangible, measurable goals to move past them finally. Join me in part 3 of my So Much More Than Weight Loss series. Move Past Limiting Beliefs By: Gaining awareness of what the belief is Gaining evidence of why the belief is not true Set tangible goals The Pro...
Nov 23, 2022•31 min
When it comes to your health, there is so much more at stake than just your weight. It’s about getting more out of your life and more into your life. Live your authentic agenda that prioritizes your emotions and feelings, social life and connections, and authentic physical health. Get More Into Your Life For your authentic agenda For your thoughts For your emotions For your connection and what you need socially For your authentic body The Importance of Emotional Processing When you think of ange...
Nov 16, 2022•26 min
Weight loss isn’t the answer for everyone. But, then what is? That's what I’ll be discussing in this new series, “So Much More Than Weight Loss”. In this episode and throughout this series, we’re on a journey of awareness, so that you can better know where you are and where you want to go. Accomplishing health goals requires Self-compassion Self-acceptance Recognition of your positives Knowledge of your emotions Why there’s more to health goals than weight loss We are often hyper-focused on the ...
Nov 09, 2022•32 min
Life is full of discomfort. Naturally, we try to avoid and limit uncomfortable situations. However, I would argue that experiencing discomfort is really an opportunity to lean in and experience transformational growth. Growing through discomfort involves: Awareness of the discomfort Sitting with your feelings Creating habits to serve us Understanding that you’re the most important person in the room Making yourself a priority Committing to an 18-month nutrition plan Growth Begins with Awareness ...
Nov 02, 2022•30 min
We all use excuses not to commit to an exercise or health plan. But the truth is, that’s all they are: excuses. If you find yourself full of excuses not to commit, you’re not alone – it’s a widespread occurrence. Dr. Mark Novitsky joins me to discuss the top ten reasons we don’t commit to a fitness or health plan. The Top 10 Reasons Why You Haven’t Committed to Exercise Time Mistrust Disappointment Shame for Needing Help Overwhelm Resistance Always Putting Others First Procrastination Discountin...
Oct 26, 2022•33 min
Fasting is one of the popular ways to eat for weight loss. However, it’s not without its pitfalls, especially if you’re trying to change your body composition. I’m all about finding the best way to fast in a way that works for you. In this episode, I’m talking about the five pitfalls of fasting and what you can do to avoid them. The Pitfalls of Fasting You’re not eating enough protein The sub-optimal eating window when trying to optimize body composition You’re eating too many calories Increased...
Oct 19, 2022•31 min
There is so much more to weight loss than just losing weight. Weight loss includes thought work, boundary setting, healing your relationship with your body, and growing massively in many areas of your life. If weight loss is your goal, I want you to go deeper. In part two of the so much more than weight loss series, I talk about weight loss as a secondary effect of improving your life. If Weight Loss Is Your Goal Find the right nutrition plan for your unique body type Strength train to preserve ...
Oct 12, 2022•29 min
There is so much more than weight loss. It all comes down to how you define success – it’s not just the number on the scale. Even if that number doesn’t shift, you’re improving your health, thought distortions, boundaries, and so much more. In part one of this series, I talk about everything that is so much more than weight loss. Thought Distortions and Weight Identify a thought distortion you have Apply it to areas of your life where it might be showing up How does this thought distortion impac...
Oct 05, 2022•30 min
Wanting to lose weight isn’t a bad goal. But, we need to talk about everything that comes with how you’re losing weight. We need to rethink weight loss. I actually don’t think the term “weight loss” serves us well at all. In this episode, I talk about how you can rethink weight by considering your body’s recomposition, regular strength training, and eating macronutrients consistent with your body type and goal. Rethink Weight Loss By Pre- and post-workout nutrition is key Increase your protein c...
Sep 28, 2022•32 min
