This week marks the beginning of several weeks of holidays.
That means parties, family gatherings, and lots of food.
Thanksgiving is all about being grateful for what we have, who we are connected to in our lives.
But too often, for most, it’s all about the food.
The side dishes.
Need I go on?
You don’t have to go to your holiday meals carrying a small Tupperware container with veggies and cottage cheese.
That’s old school, right?
You are here to live your life and that includes enjoying good food.
But that doesn’t have to mean that you leave this holiday being as stuffed as the turkey. I want you to feel excited going into this holiday, not dreading it.
So today, on the Fat Murder Podcast, co-coach, Steph and I talk about dealing with this holiday season in a way that allows for pleasure, but still leaves you in charge of what you do, how you eat and how you feel.
I’m going to show you how to think going into these celebrations, what to do, and how to create an occasion for yourself that you can look back at and feel proud.
Proud of yourself for keeping your word to yourself, AND still enjoying all of the food.
What do you love most about the holiday season?
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EPISODE 134: How Much Exercise is Too Much?
33:38The go-to fat loss tool that most people clamp onto right out of the gate is cardio, often at the expense of the most powerful tool of body composition change: strength training. Join co-coach, Steph Miramontes, and me on the Fat Murder Podcast as we put exercise in its proper place in your fat loss tool belt to help you get the results you're working towards so you can move on to other, more interesting things in your life. Topics discussed: Why people engage in extreme exercise (hint: it’s rooted in fear) The problems most people run into when they ramp up their exercise while decreasing their food intake (and what to do instead) Physical signs that you're doing too much exercise and what the “right amount” actually is Psychological clues to look out for to determine whether your relationship with exercise is unhealthy Subtle ways that MORE exercise actually reduces your chances at weight loss success The BEST exercise for weight loss Those are just a few of the topics covered in this week’s episode. Which one of the bullet points are you most interested in learning about? Let me know!
EPISODE 133: 6 Reasons Why You're Struggling to Achieve Your Goal
34:16Sure, reading is cool, and I’ve definitely learned a lot over the years by doing it, but it’s not a substitute for taking action. Body transformations are a lot like dancing – you don’t learn by watching, you have to get on the floor and learn the steps. Sadly, the action step is where most get stuck and ultimately fail. That’s why, today, co-coach, Steph Miramontes, and I want to talk to you about the 6 primary reasons why people never achieve their goals (and what you can do about it). I used to be a massive procrastinator and called myself lazy. As it turns out, I just didn’t have any strategies in place to set myself up for success. It was going to take more than installing a productivity app on my phone if I wanted to finish the things I started. Today, on the Fat Murder Podcast, we talk about the strategies we use to help our clients stop dragging their feet and take action on the things they truly wanted in life. What’s a goal in your life that you’ve been struggling to achieve? consistently flossing your teeth? waking up 20 minutes earlier? completing 3 workouts a week? The solution to your problem is in this episode. Give it a listen. I know it will help you!
EPISODE 132: Client Interview with Macarena Niada
53:00In last week's episode, I interviewed client, Sophie Milner, on how she was able to transition from a food-obsessed chronic dieter to someone who feels completely in control in any dining scenario while effortlessly maintaining her weight through the power of habit. This week, I'm excited to share the interview of Unstuffed client, Macarena Niada, on her unique experience in my group coaching program. As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Macarena was kind enough to open up and share some of hers. Topics discussed: Why Macarena decided to join the program and how it turned out to be exactly what she needed to stop bouncing around from diet to diet and commit to unraveling her emotional ties to food. Macarena shares some of her biggest challenges in the program and how the introduction to “trigger foods” was the breakthrough she didn't know she needed. At what point in the process Macarena witnessed her relationship with food beginning to shift and how she's been able to overcome her self-limiting beliefs and history of self-sabotage. Macarena also discusses why this process "worked" when others never did. Her best piece of advice for those who fear gaining weight if they stop macro/calorie counting, and why confronting this fear is essential for long-term success. Thanks again to Macarena for being a guest and sharing her valuable insights. Be sure to give this episode a listen and let us know what topics you'd like us to cover in the future.
EPISODE 131: Client Interview with Sophie Milner
51:34In this episode, I had the pleasure of interviewing former Friends With Benefits (now turned UNSTUFFED) client, Sophie Milner. In the spring of 2021, Sophie was frustrated and fed up with dieting. As someone who experienced a classic history of yo-yoing with no long-term results to speak of, she reached out with the intention of getting off the maddening merry-go-round once and for all. In this episode Sophie shares the story behind her dieting checkered dieting history and how those struggles propelled her into a negative spiral of chronic dieting. In this week's episode, we discuss: The biggest challenges she faced when the program ended and how she's been able to execute the psychological tools she learned to remain consistent in her habits. Sophie shares why she decided to try hunger directed eating and how the program helped her identify herself as a struggling perfectionist Why having a more structured program was the game-changer she needed What eye-opening revelations she's made while continuing to step further away from diet culture What holiday and social eating looks like for her now compared to years previous (hint: no more food anxiety or losing control) Sophie’s BEST piece of advice for those who fear they'll gain weight if they stop calorie counting and focus on weight loss through behavior change. For more conversations on topics like binge eating, emotional eating, the all-or-nothing mindset, and your inner critic, you can check out previously recorded episodes. If there’s a topic you’d like us to cover in an upcoming episode, let us know in the comments below. •••LINK IN BIO•••
EPISODE 130: How to Actually Achieve Your New Year's Goals
41:21Every year, millions of dieters -- maybe even you -- set their eyes on a weight loss goal for the new year. Generally, the SAME weight loss goal they've had for the previous decade on January 1st. This year, I'm encouraging you to try something different; something that actually works. Screw what the 90% of unsuccessful dieters are doing, and learn what the successful 5% are doing instead. In this episode with co-coach, Eileen Trujillo, you’ll learn: WHY you self-sabotage, and lifelong strategies to end it forever. How perfection is the enemy of progress, and why embracing your imperfections is essential for long-term success. How diets lead you down a path of hopelessness and frustration, and actionable steps you can take TODAY to help you lose weight without one. The real reason you feel out of control around food (hint: you’re not addicted), and how understanding your inner psychology will change the game. Do you have a resolution for the new year to lose weight? Have you mapped out your plan on how you're going to get from Point A to Point B? I'd love to hear about your pathway to success. How are you going to achieve your goals this year?
EPISODE 129: Rewriting Your Past to Create a Better Future
23:09What we believe and who we believe ourselves to be will always have more impact on our ability to lose weight than food ever will. Our core beliefs infiltrate every thought, feeling, and action we make on a daily basis — from our values, to our religious and political beliefs, and even the way we eat. We simply follow these blind scripts without exploring who influenced us to feel this way and why. Join co-coach, Steph Miramontes, and me on the Fat Murder Podcast as we help you develop the awareness and psychological tools on the path to living your best life! Topics discussed: Understanding who and what influenced your core beliefs and why this could be a big missing piece in your weight loss puzzle. What are your strongest beliefs? Are they helping or hurting you? How to decipher where these beliefs come from and actionable steps to help you rewrite those that no longer serve you. What the process of change looks like when replacing old thought patterns for the better. What about you? Who were some of your primary influencers? How have they played a role in your life? Are there any you're prepared to ditch? I’d love to hear your thoughts! Leave a comment and let me know.
EPISODE 128: How to Overcome Shiny Object Syndrome and Stay Committed
27:04Have you heard of the Shiny Object Syndrome? It is the tendency for someone to chase something new, be it a new idea, trend, or goal, rather than to stay focused on what they’re doing. For most of my readers, it will be chasing a new diet — Weight Watchers, Noom, Whole30, macro counting, etc. The behavior is similar to a child who is attracted to anything that’s shiny and new. Have you spent much time around a toddler lately? They are constantly attracted to anything that moves or makes a sound. When seeing something for the first time, they’re intrigued, but quickly lose interest as the item loses its novelty. Then it’s on to the next new shiny thing. You know that you have experienced the shiny object syndrome in your quest for weight loss if you can relate to the following: Wake up with intention to eat a certain way, but nothing gets executed. You consistently make yourself new goals, but never see them through to the end. You jump from one weight loss or workout program to another, believing the wild claims of each one. You frequently move from one goal to the next rather than stick to what you’re doing to the end. At the heart of it, the issue with the shiny object syndrome is distraction. Being constantly drawn to new ideas and tools, and abandoning important tasks in the process. If this sounds like something you struggle with then you don’t want to miss today’s episode of the Fat Murder Podcast with co-coach, Steph Miramontes. In this episode, we exchange ideas on: How to get things done How to stop being distracted by new ideas and fancy trends, rather than follow through with your current plan How to avoid becoming a jack of all trades, master of none Join us for today’s episode so you can stay focused on your plan and get good enough to reap the rewards of your efforts.
EPISODE 127: Top 4 Holiday Eating Strategies
26:03While most are battling holiday overeating and as a result, weight gain, our clients are feeling more in-control of their eating habits than ever. So what’s changed and how are they doing it? Join us on this week’s episode of the Fat Murder podcast as co-coach, Eileen Trujillo (@eileen__trujillo) and I discuss our top 4 eating holiday eating strategies. Can you guess what they are!?
EPISODE 126: How to Bounce Back After a Weekend of Overeating
28:17Decades of research into the psychology of eating behaviors have shown us that the more we attempt to rigidly control our eating the more likely we are to lose that control when faced with unpleasant thoughts and feelings, especially when these feelings arise due to perceived “diet failure.” Why would eating a spoonful of ice cream drive you to eat the whole pint followed by the false promise to do better on Monday? It's a defense mechanism. By eating more and focusing on the food you are momentarily escaping the negative self-talk, judgment, and guilt you feel when being unable to stick to your plan and long term goals. But what if instead of beating yourself up, you met yourself with kindness and compassion? What if you gave yourself permission to eat it? Would that spoonful still turn into a pint? Join co-coach, Eileen Trujillo, and me for this week's episode of the Fat Murder Podcast where we'll be discussing how to navigate instances of overeating BEFORE they happen. That's right, this week we're talking about developing the psychological tools to help you prevent instances of overeating, but when it does happen -- it's no longer an opportunity to bully and berate yourself. You'll also learn: What it means to be mindful and the value in acknowledging your feelings instead of trying to ignore or stuff them down with food Why being curious and compassionate with yourself helps reduce instances of overeating Thought scripts you can begin practicing NOW so you're prepared for that holiday eating event later What about you? How long have you been trying to force your body into a smaller version of itself? What do you say to yourself when you have an instance of overeating? Do you commit to a new diet tomorrow or excuse your behavior with a little white lie, "Oh, it's just a bite"? How would your life be different if you didn't have any food rules at all? How would it feel if you were able to be completely in-control and stop eating whenever you wanted? No drama. No white-knuckling. No need to start over tomorrow. If forcing your body into a smaller version of itself through dieting worked, don't you think it would have worked by now? It's time to try something different. Something that actually works. It's time to try the self-compassion diet. Give this week's episode a listen to learn how.
EPISODE 125: Unstuff Yourself This Thanksgiving
38:59This week marks the beginning of several weeks of holidays. That means parties, family gatherings, and lots of food. Thanksgiving is all about being grateful for what we have, who we are connected to in our lives. But too often, for most, it’s all about the food. The turkey. The stuffing. The pies. The side dishes. Need I go on? You don’t have to go to your holiday meals carrying a small Tupperware container with veggies and cottage cheese. That’s old school, right? You are here to live your life and that includes enjoying good food. But that doesn’t have to mean that you leave this holiday being as stuffed as the turkey. I want you to feel excited going into this holiday, not dreading it. So today, on the Fat Murder Podcast, co-coach, Steph and I talk about dealing with this holiday season in a way that allows for pleasure, but still leaves you in charge of what you do, how you eat and how you feel. I’m going to show you how to think going into these celebrations, what to do, and how to create an occasion for yourself that you can look back at and feel proud. Proud of yourself for keeping your word to yourself, AND still enjoying all of the food. What do you love most about the holiday season?