How to Stop At One Scoop

In this episode, I’m talking about how I eat ice cream almost every single night + actually stop when I’ve had enough, inspired by a DM asking: “How do you stop at one scoop? Every time I allow myself some, I want more.”Because I haven’t always been able to have ice cream in the freezer without thinking about it constantly, going back for more, or finishing the pint just so it wouldn’t be in the house anymore.I’m taking you through my own journey from banning ice cream + eating entire pints of low-calorie alternatives to enjoying the real thing without the mental battle. And the FIVE things that changed my ability to feel in charge around food, without relying on more discipline or stricter rules.ON TODAY’S EPISODE:→ How I included ice cream almost every night while working toward my body goals, including during postpartum fat loss→ My journey through veganism, fasting, tracking + clean eating, and how ice cream became something I felt I couldn’t be trusted around→ Why low-calorie ice cream felt like a trade-off instead of a treat + still left me wanting more→ Why properly nourishing your body FIRST matters when you feel out of control around sweet treats→ The difference between physical + mental restriction, and how “I’m allowed some, but only one scoop” can still leave you feeling deprived→ How having MORE ice cream available helped me stop feeling like I needed to finish it→ How to start identifying why you’re reaching for food, even when you’re not obviously sad, stressed or “eating your feelings”→ Why knowing what you’re feeling + no longer expecting ice cream to fix it makes it easier to choose how much you actually want→ How tying your worth to being “good” with food can fuel the guilt + overeating cycle→ Why these shifts go far beyond ice cream + can change how you relate to your body, productivity, relationships + yourself→ Where I would start if you eat healthy but still struggle with cravings, feeling satisfied + seeing the results you wantLINKS:→ Join the Nutrition Blind Spots Challenge: a two-week live experience to uncover + overcome the little things in your nutrition that could be holding you back, with opportunities to ask questions + messaging support four days a week. → Emotional → Conscious Eating: explore the deeper patterns driving your behavior around food + join the waitlist for the next round. → Learn more about emotional eating + start understanding your patterns: FREE EMOTIONAL EATING TRAINING→ Visit my website for free resources, self-paced programs, and coaching options→ Follow me on InstagramUse the code NCLOVE at checkout to get 10% off any self-paced offer, just for podcast listeners.

In this episode, I’m talking about what I would actually focus on right now if you want to feel your best in your body next spring + summer.Because the work that changes your body next year doesn’t start next year.And that does NOT mean dieting from October until summer, being perfect through the holidays, or suddenly adding more workouts because you know you’ll be eating more.It means using this season to work on the things that matter most now + take time so that when January, spring + eventually summer come around, you’re adjusting + fine-tuning instead of panicking and trying to completely transform your body in 6 weeks.ON TODAY’S EPISODE:→ Why waiting until January (or worse, April/May) to think about your body goals makes everything harder than it needs to be→ The TWO things I would focus on for the next 3 months if you want to feel lean, toned + confident next year→ Why your current workouts might be completely mismatched with the body you’re actually trying to create→ What to focus on if you need to lose fat + build lean muscle vs. if you already feel too muscular, puffy or bulky→ Why doing MORE exercise + burning more calories before the holidays can actually make you feel less in control around food→ Why exercise should never be the reason you’re “allowed” to eat your normal meals→ How your body type, training history, lifestyle, stress + current body composition all affect the way your body responds to exercise→ Why I’d focus less on having “perfect” nutrition right now + more on untangling food from your emotions before the holidays→ The ways emotional eating can show up that have nothing to do with obviously eating your feelings including restriction, control + feeling scared you won’t be able to stop once you start→ The simple 5 Whys exercise I use to start uncovering what’s actually underneath a pattern around food→ How focusing on your workouts + emotional eating NOW can help you enter January already feeling more in charge of your body instead of feeling like you need to start overLINKS:→ SCULPT is on sale this month — learn how to create a workout routine specifically for YOUR body, lifestyle + aesthetic goals.→ Learn more about emotional eating + start understanding the patterns driving your behavior around food: [FREE EMOTIONAL EATING TRAINING]→ Visit my website for free resources, self-paced programs, and coaching options→ Follow me on InstagramUse the code NCLOVE at checkout to get 10% off any self-paced offer, just for podcast listeners.

In this episode, I’m talking about what it actually means to stay in charge of your body + your results, especially when life changes, your routine gets disrupted, or your body isn’t doing exactly what you expected it to.Because being “in charge” does NOT mean maintaining your leanest body 365 days/year, never missing a workout, or controlling every variable perfectly.It means trusting yourself enough to know how to respond when things change without immediately restricting, adding cardio, punishing yourself, or throwing your entire strategy out the window.ON TODAY’S EPISODE:→ Why giving yourself grace + taking ownership of your results can exist at the same time→ The difference between acknowledging your circumstances and letting them decide what happens next→ Why taking ownership doesn’t always mean doing MORE (and when deliberately doing less might actually be the right decision)→ How one higher weigh-in, missed workout, hungrier day, or tighter pair of jeans can make you suddenly question everything you know→ How to separate the FACT of what’s happening from the STORY you’re immediately telling yourself about what it means→ Why you don’t need to respond to every change in your body with a change in strategy→ How to return to your normal habits after travel, holidays, missed workouts, different eating, or a hard week without punishment or “making up for it”→ Why wanting to change your body doesn’t require hating, restricting, or fighting it first→ The things I’m no longer willing to sacrifice for fat loss + why your strategy needs to fit inside the life you actually want→ The 4 questions you can come back to whenever your body, life, routine, or results changeLINKS:→ Watch Moving → Sculpting for free + learn how to start training more intentionally for YOUR body + YOUR goals→ Visit my website for free resources, self-paced programs, and coaching options→ Follow me on InstagramUse the code NCLOVE at checkout to get 10% off any self-paced offer, just for podcast listeners.

In this episode, I’m talking about what it would actually take to seriously burn fat + lean out over the next 8 weeks, ie., looking at the gap between what you know and what your actual days are creating.We’re talking about why being healthy isn’t necessarily the same as actively creating fat loss, why “locking in” doesn’t mean restriction or doing more, and how to identify the few things that would actually move the needle for you.Because the next 8 weeks are going to pass either way.ON TODAY’S EPISODE:→ The 7-day reality check that will show you whether your current habits are actually creating the result you want→ Why you can be doing everything “healthy” and still be maintaining your current body→ Why fat loss isn’t about adding more protein, steps, workouts, or rules→ How I personalize what my clients actually need to “lock in” on instead of tracking generic fat-loss habits→ Why waiting until Monday, after the trip, or until you feel motivated doesn’t make change easier→ The difference between intentionality and restriction with food + exercise→ Why constantly renegotiating your plan is keeping you stuck→ How 8 weeks of focused consistency can give you completely different data about your body→ How The Fall Lock-In helps you identify and close the specific gaps between the result you want and what your weeks are currently creatingLINKS:→ Join Fall Lock-In for 8 weeks of personalized focus across nutrition, movement, exercise + mindset [early-bird discount ends at 9 pm on Monday 9/14]→ Visit my website for free resources, self-paced programs, and coaching options→ Follow me on InstagramUse the code NCLOVE at checkout to get 10% off any self-paced offer, just for podcast listeners.

In this episode, I'm answering the question I get asked more than almost any other: When am I in fat loss mode, and when am I in maintenance? How do I know when to switch?ON TODAY'S EPISODE:→ Why treating fat loss and maintenance as two separate mindsets keeps you cycling between losing and gaining→ The business analogy that changed how I think about building a body you get to keep→ A client story from my early Equinox days, and the text I got years later from a client who's living proof of the alternative→ Why I stopped calling it a "plateau" and started calling it my best body→ What maintenance actually looks like when the strategy is right, including on a trip with cheese, bread, and ice cream every nightGot questions I didn't cover? DM me or shoot me an email, I'll keep answering them as we go.LINKS:→ Access The Body Bundle, a self-paced program that's DIY but deeply personalized, teaching you to understand your own unique body and make decisions based on what's actually true for you, not a generic plan.→ LAST CHANCE to join The Momentum Collective before I go on maternity leave. Doors close for good on August 23th, and we start August 24th. 12 weeks of personalized support inside a group container.→ Check out my website for free resources, courses, and more!→ Let's connect on Instagram.Use the code NCLOVE at checkout to get 10% off any self-paced offer, just for podcast listeners.

In this episode, I'm talking about trusting the process, especially when you don't have the evidence yet that it's going to work.I've been in a bit of a mindset funk lately, if I'm honest, and it made me want to come back to something I've relied on so many times in my life: making a decision from intuition and following through before I had any proof it would pay off (and it's already paying off!).Check out ⁠The Body Bundle⁠ — my signature program, aka my entire framework, and it has helped hundreds of women transform their bodies and their relationship with food because they finally understand how their body works and learn to work with it, not against it. Free around food, confident in their body, and actually getting results.ON TODAY'S EPISODE:→ Why I've been in a lull lately, and what I'm doing to get my momentum back→ The framework I use to trust the process, even when I have zero evidence it's working→ The moments in my life I was terrified wouldn't work out, and what actually happened→ Why waiting for proof before you act keeps you stuck exactly where you are→ How to borrow evidence from someone else's story when you don't have your own yetGot questions I didn't cover? DM me or shoot me an email, I'll keep answering them as we go.LINKS:→ Explore ⁠The Body Bundle⁠ for science-backed fat loss strategies.→ Check out my ⁠website⁠ for free resources, courses, and more!→ Let's connect on Instagram.

In this episode, I'm sharing everything I'm doing differently this time around for myself, my body, my mental health, and my baby as I navigate this pregnancy and postpartum season.This one's a little different from a typical episode. Think of it as the big sister advice I wish someone had handed me from the start.ON TODAY'S EPISODE:→ The wardrobe shift that's making this pregnancy so much easier (and what's actually in rotation→ Why I'm rethinking my hospital stay and postpartum setup this time→ The small sleep + feeding changes that are protecting my sanity→ Why I'm restructuring my "time off" completely, and working differently than I expected in the early months→ The one social media habit I dropped without even tryingGot questions I didn't cover? DM me or shoot me an email, I'll keep answering them as we go.LINKS:→ Episode: "How I Reached My Leanest Body in Less Than 5 Months Postpartum" — listen on Spotify or Apple Podcasts→ the breastfeeding & positioning pillow I'm using→ Mumma Milla , hopefully a game-changer this time aroun→ Hunzag one piece→ Elysiian bikini→ Hatch on the go sound maschineLet's connect on Instagram.

In this episode, I'm sharing what the last two weeks in France actually looked like – the chocolate croissants, the candy, the ice cream, the bread, all of it – and exactly what I'm doing now that I'm back to feel and look my best again without the restriction or the all-or-nothing mindset.Because getting back on track doesn't have to be dramatic. And if it feels dramatic every single time you come home from a trip, that's actually a sign your everyday strategy needs work... not your willpower.I'm walking you through every single thing I'm doing this week, the mindset shift that made all the difference, and why I'm not cutting out sugar, not doing a detox, and not weighing myself , and why that's actually the smarter move.ON TODAY'S EPISODE:→ The mindset reframe I used the moment I landed → Why I started meal planning on the plane home → Why I'm not stepping on the scale for a full week → The one intentional sugar tweak I'm making (without cutting it out) → How I got my workout routine back without overthinking it → Why rebuilding my evening routine is just as important as food and movement → Why none of this needs to be dramatic when your foundation is already solidLINKS:→ Grab my free Meal & Grocery Planning Template — the exact one I use every week and used on the plane home to get back on track→ Ready to build the everyday strategy that makes coming home from a trip a non-event? Nourish is currently $100 off with code N100 at checkout — this is the program for women who want to stop starting over and finally have a nutrition approach that works around real life→ Let's connect on InstagramUse code NCLOVE at checkout to get 10% off any self-paced offer, just for podcast listeners.

Liz came to me after more than a decade of navigating her relationship with food. From a diagnosis of anorexia in college, through recovery, and then into a new chapter in her 30s, where restrictive patterns + thoughts started creeping back in due to weight gain.In this episode, she shares what it actually looked like to do the real work – the kind of deep, lasting shift that has her walking into her wedding feeling genuinely good in her body.This one is for the woman who has tried everything and still feels stuck. The one who knows the rules aren't serving her, but doesn't know how to let them go without "losing control over her body". Liz was that woman, and she'll tell you exactly what changed.ON TODAY'S EPISODE:→ Why the urge to grip tighter around food is often the thing keeping you furthest from your goals and what to do instead→ How to finally eat at restaurants, on work trips, and through all of life's spontaneous moments without the mental spiral that follows→ What it looks like to build a body you feel good in by doing less, not more in the gym→ How to stop the binge-restrict cycle for good by addressing what's actually driving it→ Why Liz chose this work over GLP-1s, macro tracking, and every other route she'd tried, and what made the difference→ What it feels like to trust your body again after years of notLINKS:→ Ready to build your create your Unique Nutrition Strategy first? Begin with Nourish, the program for women who want food to feel easy again, all while burning fat. Use code N100 for $100 off for a limited time only.→ Join the ⁠Momentum Collective⁠, the ongoing support Liz credits for getting her here, for personalized coaching in a group setting so we can tackle nutrition, exercise, mindset, overcoming emotional eating, self-sabotage & all the things together.→ Let's connect on Instagram.Use code NCLOVE at checkout to get 10% off any self-paced offer, just for podcast listeners.

In this episode, I'm getting honest about what's been happening in my own life lately (trying to sell our house, the chaos, the uncertainty, being pregnant), and how I noticed it showing up in my relationship with food and my body.I walk you through the exact pattern I see in myself and in so many of the women I work with: when life feels out of control, the need for control lands on food. And yet, the irony is that trying to control food only makes it louder.If you've ever found yourself more critical of your body during a stressful season, snacking more at night, or struggling to avoid cravings, this episode is going to explain exactly why and what actually helped me.ON TODAY'S EPISODE:→ Why stress and chaos send us straight to food and body criticism→ The pattern of self-criticism + food noise happening at the same time, and what it's really pointing to→ What a relaxed relationship with food actually looks like→ What makes food "loud", and how it keeps you stuck→ Why the fix in my own life was rarely about nutrition→ What I did to get back on trackLINKS:→ Build your Unique Nutrition Strategy + be in charge of your body and behavior with Nourish – the program for women who want to reduce food noise + food to feel easy again→ Already done the work but still feeling the noise? The Nutrition Blind Spot Challenge lives inside the Momentum Collective, your next layer is in there→ Let's connect on InstagramUse code NCLOVE at checkout to get 10% off any self-paced offer, just for podcast listeners.