135: How to Break Bad Habits to Hit Your Goal Weight

In this episode, we dive into the intricate world of people-pleasing, especially as we approach the holiday season—a time filled with gatherings, high expectations, and the potential for stretched boundaries. Joined by my friend and master coach, Sara Bybee Fisk, we unpack the roots of people-pleasing, why it’s deeply ingrained in us, and how it plays out in family dynamics, social settings, and professional environments. Sara shares insights on how to navigate these situations authentically, balancing the desire for connection with self-respect. This conversation offers practical tips for maintaining your boundaries and preserving your joy, so you can walk through the holiday season with less stress and more fulfillment. Sara Bybee Fisk is a Master Certified Coach and Instructor who teaches women how to eliminate people pleasing and perfectionism from their lives. She is an anxious optimist and born again feminist who listens to more books than she actually sits down to read. She loves a good hike, good dark chocolate and good conversations. Her big dreams include learning to sail and to sing and dance like JLo and helping thousands of women create the big, juicy lives they want to be living. She is a wife and mom of 5 and she enjoys those roles most of the time.    Resources:  Get full show notes and more information here: https://www.burnstressloseweight.com/137 Sara's Links: Stop People Pleasing: Holiday Edition Class: https://pages.sarafisk.coach/spp-holiday  Website: www.sarafisk.coach Instagram: https://www.instagram.com/sarafiskcoach/ Facebook: https://www.facebook.com/SaraFiskCoaching/ Free Facebook Group: https://www.facebook.com/groups/stoppeoplepleasingwithsarafisk Tiktok: https://www.tiktok.com/@sarafiskcoach?lang=en Podcast: https://theexgoodgirlpodcast.buzzsprout.com/share Youtube: https://www.youtube.com/@sarafiskcoaching1333 LinkedIn: https://www.linkedin.com/in/sara-bybee-fisk/   Learn more: https://www.burnstressloseweight.com/  Get the Body Reset Private Podcast: https://www.burnstressloseweight.com/bodyreset

In this episode, I’m diving into a challenge that most high-achieving women can relate to: indecision. I’m reflecting on my own struggles with making decisive decisions, especially during the hectic transition from summer to fall, when routines shift and overwhelm can skyrocket. I’m unpacking the toll that half-hearted decisions and endless rumination can take, and why making clear, committed choices might just be the key to achieving lasting weight loss and wellness—especially during the holiday season when it's easy to get sidetracked. If you’re ready to end the cycle of overwhelm and start the new year ahead of the game, tune in for actionable insights on turning small, purposeful decisions into big wins. Resources:  Resources: Get full show notes and more information here: https://www.burnstressloseweight.com/136 Learn more: https://www.burnstressloseweight.com/  Get the Body Reset Private Podcast: https://www.burnstressloseweight.com/bodyreset

Are you struggling to break old habits that seem to hold you back from achieving your goals? In this episode, I’m going into the process of habit change, using a story about my son learning to play piano to highlight how unlearning bad habits is just as important as creating new ones. Whether it's stress eating, procrastination, or being overly self-critical, we’ll unpack why we form these habits and I’ll share practical strategies for making real, lasting change—both on and off the scale. Tune in to explore the brain’s incredible ability to rewire itself and learn how daily, intentional action can help you break free from habits that no longer serve you. This episode is packed with insights on why habits stick and how you can start creating new pathways for success.   Resources: Get full show notes and more information here: https://www.burnstressloseweight.com/135 Learn more: https://www.burnstressloseweight.com/  Get the Body Reset Private Podcast: https://www.burnstressloseweight.com/bodyreset

In today’s episode, we’re revisiting a topic that so many of us face on our weight loss journey: falling off the bandwagon and figuring out how to get back on. Whether it's a holiday weekend, a vacation, or just a tough day, we've all had those moments where we stray from our plans. The good news? You’re always in control of getting back on track, and it doesn’t have to wait until the new year. In this episode, I’ll explore why we sometimes derail, how to shift our mindset, and actionable steps to regain momentum without guilt or drama. If you’re feeling stuck or discouraged about falling off your plan, listen to this episode for a refreshing perspective on why it happens and how to bounce back stronger than ever. Let’s redefine what it means to stay on the path toward your goals, and how to take ownership of your journey—no matter where you’re starting from today.   Resources: Get full show notes and more information here: https://www.burnstressloseweight.com/134 Learn more: https://www.burnstressloseweight.com/  Get the Body Reset Private Podcast: https://www.burnstressloseweight.com/bodyreset  

Are you a high achiever who's been chasing success through strict plans and rules? In this episode, I’m re-airing one of my most impactful episodes about why so many of us fall into the trap of rule-following, especially when it comes to weight loss. I share my own journey of studying for my OBGYN oral board exams, how rigid plans backfired, and the key to making lasting behavior changes without feeling overwhelmed or restricted. Learn why focusing solely on rules can keep you stuck, and discover how to pivot towards choices driven by deeper desires. This episode is a powerful reminder that the key to success—whether in weight loss or life—lies in shifting your mindset from obligation to empowerment.   Resources: Get full show notes and more information here: https://www.burnstressloseweight.com/133 Learn more: https://www.burnstressloseweight.com/  Get the Body Reset Private Podcast: https://www.burnstressloseweight.com/bodyreset  

In this episode of Burn Stress. Lose Weight, I’m discussing the often overlooked concept of flexibility in weight loss, as an "advanced skill." Flexibility is something many of us crave when embarking on a weight loss journey, but I want to share why mastering consistency first is critical before playing with flexibility. Through personal insights and real-life examples, I’ll uncover the common pitfalls many women face when they try to introduce flexibility too soon. Learn how focusing on consistent execution, rather than exceptions, can transform your approach to achieving and maintaining your weight loss goals.   Resources: Get full show notes and more information here: https://www.burnstressloseweight.com/132 Learn more: https://www.burnstressloseweight.com/  NOW ENROLLING Burn Stress. Lose Weight. Feel Unstoppable Group: https://www.burnstressloseweight.com/group

In this insightful episode, I’m delving into the final type of the Stress Types mini-series, exploring the "people pleaser" or "fawn" response. This episode is a must-listen for professional working moms who identify as overachievers and struggle with social settings that challenge their fat-burning goals. I want to normalize the instinctive need to fit in, but also empower you with tools to break free from the people-pleasing cycle that derails weight loss and personal growth. I’ll share my own journey and teach strategies to align actions with your deeper values, ensuring that even in stressful social situations, you remain in control.   Resources: Get full show notes and more information here: https://www.burnstressloseweight.com/131 Learn more: https://www.burnstressloseweight.com/  Sign up for my Masterclass on October 4th: https://www.burnstressloseweight.com/masterclass 

In this episode of Burn Stress, Lose Weight, I’m diving into the "freeze" stress response, as it relates to procrastination. Through her my own real example—recording this episode while running an errand she admits was a way to avoid work—I’ll illustrate how high-achieving moms often find themselves stuck, even when they seem to be moving at a hundred miles an hour. If you're struggling to follow through on your plans, feeling overwhelmed by the pressure to get things "just right," this episode will resonate with you. It’s not about being perfect, but about breaking through indecision and learning to execute even when things feel messy.   Resources:  Get full show notes and more information here: https://www.burnstressloseweight.com/130 Learn more: https://www.burnstressloseweight.com/  Sign up for my Masterclass on October 4th: https://www.burnstressloseweight.com/masterclass 

In this episode of Burn Stress, Lose Weight, I’m diving into the second stress type in my mini-series, the Advocate, which often manifests as the "fight" response. I’ll explain how our stress reactions play a critical role in derailing weight loss efforts, particularly for professional, high-achieving moms. We’ll explore two common scenarios—the Scarce Advocate and the Righteous Advocate—and how these mentalities can create obstacles between you and your long-term body goals. I’m also breaking down the "think, feel, act" cycle and sharing how the stress response leads to mindless snacking, grazing, and inconsistent follow-through. If you've been struggling to stay on plan despite all your hard work, this episode will help you gain deeper awareness of the root cause—and how to change your approach.   Resources:  Get full show notes and more information here: https://www.burnstressloseweight.com/129 Learn more: https://www.burnstressloseweight.com/  Sign up for my Masterclass on October 4th: https://www.burnstressloseweight.com/masterclass   

In this episode of the Burn Stress, Lose Weight podcast, I’m diving deep into one of the four stress types: the Escapist. I’m explaining how stress can sabotage our progress not just on the scale, but in life. Through this insightful and relatable lens, I’ll share how the Escapist stress type triggers emotional eating, and why focusing purely on changing actions like snacking doesn’t work in the long run. Using the timeless think-feel-act cycle, you’ll learn how stress patterns develop, and most importantly, how we can change them at the root. Resources:  Get full show notes and more information here: https://www.burnstressloseweight.com/128 Learn more: https://www.burnstressloseweight.com/  Get the Body Reset Private Podcast: https://www.burnstressloseweight.com/bodyreset