Your self-talk after a binge is important. So is your self-talk when you’re feeling an urge. How you talk to yourself might be demotivating you or making it harder for you to feel your urge. Your self-talk matters so let’s talk about it. In this episode, I’m encouraging you to encourage yourself. I’m talking about why it matters and how you’re going to get yourself through an urge. Listen in to find out how. Interested in working with me? Go to http://www.coachkir.com/group to get all the inform...
Feb 08, 2022•6 min
It can be frustrating to try and stop yourself from binge eating but then not do it. You may think you’re doing it wrong and not making progress. But, you may be wrong. In this episode, I’m talking about what progress usually looks like when you’re going through the process of stopping binge eating. There’s a progression that happens with your awareness and effective decision making that will result in you eventually preventing a binge. Listen in to this episode to learn what that looks like and...
Feb 01, 2022•10 min
Are you committing to feeling urges and stopping binge eating? Or are you interested in doing? What’s the difference? Today you’ll find out. In this episode, I’m talking about the difference between being committed and interested and whichever you are matters. Only one will create new habits and real change and if you’re not doing it, I’m going to help you figure out why. Listen in to make the decision for yourself whether or not you’re going to stop binge eating. Interested in working with me? ...
Jan 25, 2022•15 min
Your process of stopping binge eating will most likely include urges and binges and how you think about them when they happen matters. You may make it mean you’re doing it wrong and that you can’t stop binge eating. Or you can still believe that you are on the right path. In this episode, I’m going to explain why you are still on the right path, even if you binge, and what to do if you binge to keep you on track. Listen to find out. Interested in working with me? Go to http://www.coachkir.com/gr...
Jan 18, 2022•7 min
Your ideal eating habits aren’t just going to appear. You’re going to design and create them. In this episode, I’m going to walk you through how you’re going to do it. You’re going to be intentional about what “normal eating” will look like for you and intentional about the steps you take to get there. Listen in to learn how. Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need! Find show notes and more information at https://coachkir.com/180...
Jan 11, 2022•13 min
Food probably isn’t scarce in your life but, you might be making it scarce in your mind if you’re telling yourself you can’t eat certain foods anymore or it’s not enough. But there’s also the foods that actually are scarce like holiday specialities and seasonal foods. You might obsess about making sure you get them and maybe even overeat on them “while you can.” Either way, whether it really is scarce or if you’re just making it scarce in your mind, it’s possible for you to instead create abunda...
Jan 04, 2022•15 min
If you’re afraid of your urges, you’re not going to allow yourself to feel them. You’re going to do whatever you can to avoid them. So once one pops up, you’re probably going to get food ASAP to avoid what you’re fearful of. In this episode, I’m going to help you drop that fear you’ve been experiencing so you can get through your urge without eating food. You don’t have to be so afraid of you urge. Listen in to how you’re going to do it. Interested in working with me? Go to http://www.coachkir.c...
Dec 28, 2021•11 min
You have thoughts about gaining weight and they might be contributing to your binge eating. You may engage in eating behaviors that make stopping binge eating harder if you fear weight gain. So your thoughts about weight gain might need to change. In this episode, I’m showing you how your thoughts about weight gain are affecting your eating and how you can stopping worrying so much about your weight. Listen in to learn how. Interested in working with me? Go to http://www.coachkir.com/group to ge...
Dec 21, 2021•16 min
Sometimes, you just don’t feel like doing the work. You’re tired of doing it and it’s just SO much work. Well, in today’s episode, I’m going to help you do it anyway, even when you’re tired, or don’t feel like it or, or think it’s just so exhausting. There’s just a couple little shifts you need to make in your thinking that can make a world of difference and take you from feeling dreadful to motivated. Listen in to find out what they are and how you’re going to get yourself to do the work! Inter...
Dec 14, 2021•13 min
Food is comfort. But is it? I’m going to say no and in this episode, I’m telling you why. Yes there may be some chemical reactions in your brain that happen when you eat but, there’s more to the story. The comfort you experience is mostly coming from somewhere else. So the good news here is, you can create comfort without eating anything. Listen in to this episode to learn how you’re going to stop using food as your main source of comfort. Interested in working with me? Go to http://www.coachkir...
Dec 07, 2021•11 min
You may have a lot of knowledge about how to stop binge eating but, are you actually applying it? You might think you’re all ready but, when you feel an urge, you don’t do what you know you do. What you’re doing is, what I’m calling in this episode, not going over the hump. The hump is going to begin with the hard stuff. It’s the incline where you have to put in effort. But on the other side, it’s downhill and therefore easier. So if you want to get to the easier part, you first have to go throu...
Nov 30, 2021•10 min
If you binge after exercising because you think exercising means you can eat more or exercise after a binge to make up for the binge, then this episode is for you. Exercise becomes something to blame or a punishment or obligation. You may determine how much you allow yourself to eat based on how much you exercise. You may exercise to try and counteract a binge. All of this is turning exercise into something it doesn’t need to be. If you want to change your relationship with exercise then listen ...
Nov 23, 2021•15 min
If you’re not going to be binge eating anymore, what are you going to do? When you have a habit, you’re not just going to stop doing it, you’re going to replace it with something else. So let’s talk about what you’re going to do. In this episode, I’m sharing the two things you’re going to replace binge eating with. Listen in to find out what they are and how you’re going to make sure they work for you. Interested in working with me? Go to http://www.coachkir.com/group to get all the information ...
Nov 16, 2021•13 min
If you feel shame about your binge eating, you’re not alone. Binge eating is probably not something you’re proud of and you might be thinking there’s something wrong with you. You don’t want people to know about it and if you binge, all you want to do is hide. In this episode, I’m going to help you to drop the shame and not feel so bad about yourself no matter how long you’ve binged for. Binge eating doesn’t have to come along with a serving of shame. Listen in to find out how you’re going to fe...
Nov 09, 2021•15 min
There's some confusion about what diet mentality is. Because of this, people are worried about engaging in certain eating behaviors that can actually help them. They think that it's diet mentality, so they're resistant, and it's actually not. In this episode, I'm clearing up what diet mentality actually is and how you can break yourself out of it. You're going to stop listening to what the diet industry has told you and start making decisions for yourself instead. Listen in to get started! Inter...
Nov 02, 2021•17 min
When you binge, you're running the show. It's all about what you want and what you think you need. But what about your body? In this episode, I'm exploring the idea of being in a partnership with your body. Your body's wants and needs matter too so let's make sure we consider them. Listen in so you can start being more connected to your body instead of leaving it out of the decision making process. Interested in working with me? Go to http://www.coachkir.com/group to get all the information you ...
Oct 26, 2021•7 min
After you binge, or if you make an eating mistake, you have some thoughts and feelings about it and they matter. They will determine what you do and how you treat yourself afterward. How you're responding it either going to look like a judge or a scientist. In this episode, I'm breaking down the two options and discussing which will be more useful and why. Your reaction choice is optional, so let's start choosing the one that will move you forward, not keep your stuck. Interested in working with...
Oct 19, 2021•8 min
If you've noticed your kid is exhibiting eating habits that worry you then this episode is for you. It can be hard to know what to do and what is the right way to handle this topic. You may also worry that they may end up like you. So in this episode, I'm going to share some tips for useful ways to help you kid. With that, you're also going to hear some useful ways to help yourself with your own eating. Listen in to start helping them and yourself. Interested in working with me? Go to http://www...
Oct 12, 2021•17 min
You have some beliefs that aren't serving you well. You learned them either when you were a kid or at some point in your adult years. You may not have even noticed that you have these beliefs or that they're negatively affecting you. But they exist in your mind and they are affecting you. In this episode, I'm point out some common unuseful beliefs and showing you how to unlearn beliefs that no longer serve you and that are negatively affecting your eating. Let's make sure you're taking charge of...
Oct 05, 2021•16 min
It doesn't feel good to eat in secret. You feel bad about what you're doing and you feel dishonest. You might not be entirely sure why you're doing it but you know you don't want to be. In this episode, I'm going to explain why it's happening. I'm also going to tell you how to stop secret eating and I'll give you a tip for how you can stop in the middle of a binge. You don't have to feel ashamed or guilty about what and how much you're eating. Listen in to find out how you can change that. Inter...
Sep 28, 2021•18 min
Sometimes people don't want to focus on their urges because they're concerned that will make them bigger. But that's not exactly true. Your focus on them could make them smaller. In this episode, I'm helping you to see that focusing on your urges doesn't always make them grow. It can but, it depends on HOW you focus on them. How you do it matters. So listen in to this episode to learn why it's important to focus on your urges and how you can do it in a useful way. Interested in working with me? ...
Sep 21, 2021•10 min
Sabrina struggled with binge eating, and all that comes along with it, for years. Her life, her work, and her relationships were greatly affected by not only the eating but the excessive exercise she was using to counteract her eating. There were so many times she thought she wouldn't be able to fix this and she would just be this way forever. But she was wrong. Now, she's completely binge-free and her life has become so much better in so many ways. I'm bringing her on the podcast today to share...
Sep 14, 2021•31 min
Do you blame yourself for your binges or do you take responsibility for them? Is there even a difference? I think there is and today I'm talking about it. On the surface they are the same but there's more to it. How you think about what you did matters and I'm going to tell you why. Also, at the end I'll be talking about blaming people, food, and stores for your binges so listen in to get it all. Interested in working with me? Go to http://www.coachkir.com/group to get all the information you ne...
Sep 07, 2021•11 min
When you stop your binge eating habit, you're going to replace it with another habit. It may be useful or it may be more buffering. What's useful and what's buffering? That's what I'm talking about in this episode. Habit replacement happens but you need to be aware of what you're replacing with. I'm going to give you my suggestion for a useful habit replacement and help you figure out if you're buffering. Listen in to find out how. Interested in working with me? Go to http://www.coachkir.com/gro...
Aug 31, 2021•12 min
People want to know what to do when they're in the moment, feeling the urge to binge. I'm going to tell you. But, I'm also going to talk to you about something that is equally important as what you do in the moment. If you're not doing this other thing, it's going to be quite challenging to do what you're supposed to do when you're feeling that urge. So listen to this episode to learn what to do both in the moment and to prepare for the moment. Get yourself ready to handle that moment when you'r...
Aug 24, 2021•12 min
If you think you're taking a lot of action toward stopping binge eating but aren't seeing progress, you might not be taking the proper kind of action. There's two kinds of action – passive and massive. It's important to have a balance between the two otherwise, you mind find yourself not creating any new changes in your life. In this episode, I'm breaking down the two and giving you ideas for what kind of action will actually move you toward your goal of a binge-free life. Let's make sure you're...
Aug 17, 2021•13 min
Being alone with your thoughts can be challenging if you have a lot of negativity going on in your mind. You might avoid it because you think it will be too uncomfortable. Then a problem arises when your way to avoid is by distracting with food. In this episode, I want to help you get on board with being alone with yourself and actually facing your thoughts. It's worth it to do it. So listen in and get a perspective on how you can start doing it and why it will be helpful for you to. Interested ...
Aug 10, 2021•13 min
You gotta prepare yourself to feel urges. Otherwise, when they come up, you're sitting there not knowing what to do or you just react. So I highly recommend you take some time to anticipate urges. Not only is what you prepare important but also HOW you prepare. So in this episode, I'm talking about both. Let's get you ready to feel instead of eat! Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need! Find show notes and more information at https:...
Aug 03, 2021•6 min
People use food as a reward a lot. But is that problem? Yes and no. In this episode, I'm talking about when it isn't a problem and when it is and why. If you're going to use food as a reward, there's some things to consider. Listen in to learn what they are and also how to not use food as a reward if you don't want to. Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need! Find show notes and more information at https://coachkir.com/156...
Jul 27, 2021•8 min
Your thoughts matter. Everything you do begins with a thought and when you're not being intentional about what you're thinking, you're not going to be intentional about your actions. In this episode, I'm talking about intentional and unintentional thinking, why they matter, and how you can do more intentional thinking. I'm going to give you an exercise you can do to start shifting into thinking more of the thoughts you want to be thinking and less of the ones you don't. Listen in to learn more a...
Jul 20, 2021•12 min
