PEP TALK | Your Weight Loss Is a Reflection of Your ACTIONS

🌟 COACHING MEMBERSHIP: Own Your Eating Habits Eat healthy naturally and lose weight for the last time. Join the membership here: https://katrentas.com/membership — 🎙️IN THIS PEP TALK: This might sting — but you’ve been warned. Your current weight is a mirror. It reflects exactly how much you’re prioritizing your health — and where your body deserves to be right now. After 7+ years coaching ambitious women, the emotion I see most isn’t doubt or overwhelm. It’s entitlement. Thoughts like: “I should’ve lost more by now.” “It’s not working.” “I’ve done everything.” “I can’t because of my symptoms.” Those thoughts keep you stuck in victim mode — where you never have to own your results. If you’re my person, you want to hold yourself to a higher standard. Start dismantling entitlement so you can take responsibility.  — ❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast. I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show. They’re extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated. Finally, don’t forget to subscribe to the podcast to make sure that you never miss an episode! — 📱STAY CONNECTED: Website: https://katrentas.com Instagram: https://www.instagram.com/katrentas Coaching: https://katrentas.com/membership

🌟 COACHING MEMBERSHIP: Own Your Eating Habits Eat healthy naturally and lose weight for the last time. Join the membership here: https://katrentas.com/membership — 🎙️IN THIS PEP TALK: I’m going to be real with you. No one’s coming to hand you your weight loss because you’ve had it hard. You’re the one who has to get in the muck and create it. Right now — and I’ve been there, so no shame — you’re probably scrolling, waiting for something to click, for that missing puzzle piece to finally make it easy. But here’s the truth: the puzzle piece isn’t coming. You are the puzzle piece. It’s always been you. No one’s going to justify your struggle and say, “You’re right, here’s your transformation.” You’ll have to build it yourself. Now, this doesn’t mean hustle or shame your way through it — those approaches burn out fast. It means owning the simple truth: “I am responsible for making this happen.” Say it out loud. Feel it. Not “I should” or “I need to,” but “I will figure this out.” When you stop waiting for motivation or a magic fix, and fully own that it’s on you — that’s when everything starts to change. — ❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast. I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show. They’re extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated. Finally, don’t forget to subscribe to the podcast to make sure that you never miss an episode! — 📱STAY CONNECTED: Website: https://katrentas.com Instagram: https://www.instagram.com/katrentas Coaching: https://katrentas.com/membership

💡 FREE COURSE: Solve Your Food Struggles In 5 Days Take the next step and start making healthy eating easier today. Access my free video series now: https://katrentas.com/course — 🎙️IN THIS EPISODE: You’ve had a long day. You’re drained, your brain is foggy, and the last thing you want is to “coach yourself” through food choices. In that moment, eating feels like the easiest fix, not because you’re hungry, but because you’re tired. And when exhaustion hits, food has always been the fastest way to take the edge off. The problem isn’t that you’re tired. The problem is that your brain only trusts food to solve for it. In this episode, you’ll learn: → Why exhaustion makes cravings feel so urgent → How to separate physical hunger from emotional fatigue → A framework for caring for yourself without defaulting to food → Practical ways to create safety and relief when your energy is gone Being exhausted doesn’t mean you lose control with food. It just means your child brain is online and your job is to step in as the parent. You don’t have to be perfect. You just have to stay present enough to lead yourself through it with care. Learn more at: https://katrentas.com/eating-healthy-exhausted-podcast — ❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast. I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show. They’re extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated. Finally, don’t forget to subscribe to the podcast to make sure that you never miss an episode! — 📱STAY CONNECTED: Website: https://katrentas.com Instagram: https://www.instagram.com/katrentas Coaching: https://katrentas.com/membership

💡 FREE COURSE: Solve Your Food Struggles In 5 Days Take the next step and start making healthy eating easier today. Access my free video series now: https://katrentas.com/course  — 🎙️IN THIS EPISODE: You step on the scale and see you’re down a few pounds. Relief floods in. You think, “It’s working!” But a week later, the number stalls…or you overeat…and suddenly the perspective totally shifts. You think, “I’ve ruined it. I’m back at square one.” The truth is, this isn’t about the results you want. It’s about how you relate to your progress and whether you’re parenting yourself or letting your emotions call the shots. In this episode, you’ll learn: → The difference between Child Mindset (emotional highs and lows) and Parent Mindset (steady self-leadership) → Why excitement and panic aren’t reliable fuel for long-term change → A simple framework for staying grounded when results aren’t immediate → How to hold space for your emotions without letting them drive the process Being in charge of your eating doesn’t mean being perfect or emotionless. It means knowing how to parent yourself through your weight loss journey — even when the child part of you wants to spiral. Learn more at: https://katrentas.com/in-charge-eating-podcast — ❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast. I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show. They’re extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated. Finally, don’t forget to subscribe to the podcast to make sure that you never miss an episode! — 📱STAY CONNECTED: Website: https://katrentas.com Instagram: https://www.instagram.com/katrentas Coaching: https://katrentas.com/membership

#PepTalk  🌟 COACHING MEMBERSHIP: Own Your Eating Habits Eat healthy naturally and lose weight for the last time. Join the membership here: https://katrentas.com/membership — ❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast. I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show. They’re extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated. Finally, don’t forget to subscribe to the podcast to make sure that you never miss an episode! — 📱STAY CONNECTED: Website: https://katrentas.com Instagram: https://www.instagram.com/katrentas Coaching: https://katrentas.com/membership

💡 FREE COURSE: Solve Your Food Struggles In 5 Days Take the next step and start making healthy eating easier today. Access my free video series now: https://katrentas.com/course  — 🎙️IN THIS EPISODE: You tell yourself you just need to be more consistent with healthy eating. But usually, what that really means is: "I need proof I’m doing it right." You’re chasing the feeling of being “on track,” of feeling accomplished, of not falling behind. And when life gets messy, that focus only piles on more pressure. The problem isn’t that you can’t be consistent. It’s that your brain is solving for your self-worth instead of solving for your actual result. In this episode, you’ll learn: → The difference between a self-worth focus and a results focus with weight loss → Why “I just need to be consistent” keeps you stuck → How the most successful clients move forward even when they fail → A simple shift to help you stay in motion instead of in a spiral Because weight loss doesn’t happen from being perfect — it happens from learning, adjusting, and taking the next step forward again and again.  Learn more at: https://katrentas.com/weight-loss-focus-podcast  — ❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast. I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show. They’re extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated. Finally, don’t forget to subscribe to the podcast to make sure that you never miss an episode! —  📱STAY CONNECTED: Website: https://katrentas.com Instagram: https://www.instagram.com/katrentas Coaching: https://katrentas.com/membership

‼️ FREE LIVE WORKSHOP: How to Eat Healthy Consistently ‼️ Backed by 7+ years of coaching experience and proven behavior-change strategies, this free live workshop will show you the science and skills that make consistency with healthy eating possible long term. Reserve Your Spot Here: https://katrentas.com/workshop

💡 FREE COURSE: Solve Your Food Struggles In 5 Days Take the next step and start making healthy eating easier today. Access my free video series now: https://katrentas.com/course  — 🎙️IN THIS EPISODE:  It’s the end of the day. You’ve been “on” since morning. You've been working, checking off to-dos, and holding it together. And then you sit down on the couch, and suddenly the only thing that sounds good is food. You’re not really hungry. But you're tired. You’re tense. You want relief. And before you even realize it, you’re through a meal that while comforting, you barely even tasted. This isn’t about not having willpower. It’s about emotional depletion. In this episode, you’ll learn: → Why cravings show up at night even when you’ve “done everything right” all day → How to pause long enough to figure out what you’re actually needing → A simple way to eat at night without guilt or spirals → Other rituals you can lean on so food isn’t your only source of comfort Nighttime cravings don’t mean you’re failing. They’re just natural signals when your body is asking for attention. When you know how to respond with intention instead of desperation, evenings stop feeling like the hardest part of the day with healthy eating. Learn more at: https://katrentas.com/cravings-long-day-podcast — ❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast. I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show. They’re extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated. Finally, don’t forget to subscribe to the podcast to make sure that you never miss an episode! — 📱STAY CONNECTED: Website: https://katrentas.com Instagram: https://www.instagram.com/katrentas Coaching: https://katrentas.com/membership  

💡 FREE COURSE: Solve Your Food Struggles In 5 Days  Take the next step and start making healthy eating easier today. Access my free video series now: https://katrentas.com/course  — 🎙️IN THIS EPISODE:  It’s Sunday night and you’re sitting with that heavy feeling in your chest after a weekend of overeating. The shame creeps in. Your brain is already planning how you’ll “fix it” tomorrow. No breakfast, an extra workout, maybe stricter rules this week. You tell yourself you’ll start over on Monday. But here’s the truth: the binge itself isn’t the problem. It’s how you respond to it that either keeps you stuck in the cycle or helps you get back on track with your goals. In this episode, you’ll learn: → Why one weekend doesn’t erase your progress → The difference between “fixing” a binge and actually getting back on track → What to do Monday morning that grounds you instead of punishes you → How to rebuild self-trust even after overeating Getting back on track isn’t about hustling harder or forcing discipline. It’s about practicing calm, present leadership with yourself so you keep making progress. Learn more at: https://katrentas.com/back-on-track-weekend-binge-podcast — ❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast. I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show. They’re extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated. Finally, don’t forget to subscribe to the podcast to make sure that you never miss an episode! — 📱STAY CONNECTED: Website: https://katrentas.com Instagram: https://www.instagram.com/katrentas Coaching: https://katrentas.com/membership

💡 FREE COURSE: Solve Your Food Struggles In 5 Days Take the next step and start making healthy eating easier today. Access my free video series now: https://katrentas.com/course  — 🎙️IN THIS EPISODE: You’re sitting down at a restaurant with loved ones. The menu’s in front of you, but your mind is already spinning. You start scanning for the “healthy” options, wondering if you should just order the salad…even though you don’t want the salad. Or maybe you’ve already decided to just “let it be a cheat meal” and deal with the guilt later. The whole time, you’re not really enjoying yourself, you’re attempting to control yourself. You're ruminating on the best decision, worrying about how you’ll feel after, and making estimated calculations of how to “make up for it” tomorrow. It’s exhausting. I get it. And, there's deeper things at play here that go past the choices on the menu. In this episode, we’re talking about a different way to approach restaurant meals.  You’ll learn: → How to make decisions from your body’s needs instead of pressure to "eat the right things" → A simple way to enjoy foods you love without eating past fullness → How to stop using restaurant meals as a test of your “discipline” → The check-in moments that keep you present and in control of your meal Restaurants aren’t a break from your healthy eating habits. They’re a chance to practice them in real life, with real food, in real moments. Learn more at: https://katrentas.com/eat-healthy-at-restaurants-podcast — ❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast. I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show. They’re extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated. Finally, don’t forget to subscribe to the podcast to make sure that you never miss an episode! — 📱STAY CONNECTED: Website: https://katrentas.com Instagram: https://www.instagram.com/katrentas Coaching: https://katrentas.com/membership