234. How to Make Changes to Your Diet That Will Stick

Have you ever wondered why you self-sabotage? Why you struggle to do the things you know are good for you? Our intentions are usually good. We want to be healthier. We want to be more fit. We want to be happier. But for some reason we keep coming back to our old way of living - getting our old "results". Why does that happen? For the last 4 days we've been breaking down the Ideal Body Formula. The idea is simple... Your Ideal Body is the natural side effect of healthy relationships with food, body, exercise, and mind. We've already gone deep on the first 3 relationships, and now it's time to finish off this series with the last. You're going to find out why this relationship is the key to tying the other 3 together (and getting you to your Ideal Body). In day 5 of The Ideal Body Formula Series Deanna and I are diving deep into your relationship with your mind. Side note: Don't forget to sign up for the free Ideal Body Challenge later this month. We're going to be putting everything we talk about into practice. Sign up here. In today's episode - "Relationship with Mind", you'll learn... 🔶Why you frequently self-sabotage and what you need to do to overcome it 🔶What the difference is in being process vs outcome focused (and which you should be) 🔶Where all your limiting beliefs come from 🔶Why you lose motivation to take action after few days or weeks 🔶Why you need to stop viewing struggles as a sign you're doing something wrong …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ To listen just click on Apple Podcasts or Spotify below. Or go to your favorite podcast player and search for “Fitness & Sushi”. You can also download the episode by clicking the 3rd button down… Enjoy!   ——    When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join. 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

The standard exercise prescription is strength training and cardio. But like most things with your health and fitness, knowing what might be good for you doesn't always translate into you actually doing it. When it comes to exercise, there are many issues people struggle with... doing exercise they don't enjoy seeing exercise as a way to burn calories using exercise to make up for (or preempt) poor eating pushing workouts too hard (or not resting enough) not having the motivation to do them skipping workouts too often ... the list goes on. There's a reason for this - you have a broken relationship with exercise. Healing this relationship will do wonders for your health and fitness. You'll always be drawn to working out. Your workouts will be much more enjoyable. And you will achieve your Ideal Body. In day 4 of The Ideal Body Formula Series Deanna and I are diving deep into your relationship with your exercise. Side note: Don't forget to sign up for the free Ideal Body Challenge later this month. We're going to be putting everything we talk about into practice. Sign up here. In today's episode - "Relationship with Exercise", you'll learn... 🔶What to do if you find yourself avoiding exercise 🔶The most important criteria for choosing effecting exercise 🔶Why you don't have to push to exhaustion for your workout to be effective 🔶How to make it easy to want to move your body 🔶The limiting beliefs you have surrounding exercise that make it hard to stay motivated …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ To listen just click on Apple Podcasts or Spotify below. Or go to your favorite podcast player and search for “Fitness & Sushi”. You can also download the episode by clicking the 3rd button down… Enjoy!   ——    When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join. 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

Is there anything more demoralizing than looking in the mirror and being disappointed with what you see? You feel unattractive, less valuable in society, and it affects everything from your personal relationships to your career. This is the disempowering messaging Diet Culture pushes on us - that you need to look a certain way to be happy and worthy. In day 3 of The Ideal Body Formula series Deanna and I are diving deep into your relationship with your body. This is a big one. Your relationship with your body affects your eating, your exercise, and your entire life experience. So it's worth learning how to fix it. Side note: Don't forget to sign up for the free Ideal Body Challenge later this month. We're going to be putting everything we talk about into practice. Sign up here. In today's episode - "Relationship with Body", you'll learn... 🔶How to stop worrying about what other people think of your body 🔶The true source of your body insecurities 🔶Why manipulating your body isn't the answer to a negative body image 🔶Why society's beauty standards aren't something to strive for (and what is instead) 🔶How to create amazing body confidence …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy!   ——    When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join. 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

For Day 2 of The Ideal Body Formula Series we're breaking down your relationship with food. You probably already know something is wrong with your approach to eating, but it can be hard to understand what needs to be fixed. The symptoms of a dysfunctional relationship with food are apparent... Excessive food thoughts. Out of control eating. Not trusting yourself around food. Never knowing how much to eat. And the list goes on. But the problem is Diet Culture takes an ineffective backwards approach to solving these problems. So that's what we're going to dig into today. Side note: Don't forget to sign up for the free Ideal Body Challenge later this month. We're going to be putting everything we talk about into practice. Sign up here. In today's episode - "Relationship with Food", you'll learn... 🔶What to do when you feel like you can't control yourself around food 🔶Why strict rules around your eating tend to backfire 🔶How to understand what your body needs to thrive 🔶Why you struggle with emotional eating (and how to overcome it) 🔶How to break the nighttime and weekend overeating cycle …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy!   ——    When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join. 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

We're doing something different this week. For the next 5 days, we're running a special podcast event called "The Ideal Body Formula Series". Each day we'll be breaking down a different part of the Ideal Body Formula. This is all in anticipation for our yearly Ideal Body CHALLENGE later this month. You can sign up for the free challenge right here. Today, on the first day of the podcast series, we're breaking down the Ideal Body Formula in detail and showing you why it's the answer to your lifetime food and body struggles. In this episode - "Plugging Yourself Into the Formula", you'll learn... 🔶What the Ideal Body Formula is 🔶Why it’s the antidote to Diet Culture 🔶The first steps you need to take to reach your Ideal Body 🔶Why the typical "eat less, move more" advice doesn't work 🔶Why your weight isn't the problem (and what actually is) …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy!   ——    When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join. 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

When I poll our community on whether they would prefer to be able to eat without counting calories, the answer is always a resounding yes. The problem? They don't trust themselves to be able to do it. Many people don't even know what true hunger and fullness even feel like. Others feel a loss of control and confidence surrounding their eating when they aren't tracking. But if the last decade has shown me anything - it's even the most staunch calorie counters can learn to let it go and trust their body's hunger cues. I was one of those people, and there are so many others like me. This skill is a key component to healing your relationship with food. And as you probably know, your relationship with food is 1 of the 4 relationships you need to heal in order to achieve your Ideal Body. In episode 243 of Fitness & Sushi, Deanna and I are going to show you how to get back in touch with your body's hunger cues so that you can work towards just being able to eat like a normal person without the constant food and calorie obsession. In this episode - “How to Trust Your Body's Hunger and Fullness Cues", you'll learn... 🔶 Why we don't trust ourselves to just listen to our body 🔶 Strategies for reconnecting with your body's hunger cues 🔶 Why your success depends on being able to honor your body's signals 🔶 Reasons you might never feel hungry or always feel hungry 🔶 Why hunger isn't something you want to ignore or try to suppress 🔶 Why Deanna thinks Tony has made it impossible for her to talk about being vegan …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy!   ——    When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join. 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

Binge eating affects nearly 3 million adults in the United States. And women are twice as likely to suffer from it compared to men. There's an even greater number of people who suffer from disordered eating - up to a quarter of the population or more. Some of the symptoms include... eating until you're uncomfortably full eating alone due to embarrassment feeling out of control eating without feeling hungry hiding food being preoccupied with food avoiding social situations involving food These struggles around food lead to problems in your social life, career, health (mental and physical), and other relationships. I've also struggled through a binge eating disorder, and many of our clients have too. The good news is you don't have to be one of these statistics. You absolutely can overcome this struggle, and we're going to show you how. In episode 242 of Fitness & Sushi, Deanna and I are going to break down the physical and emotional causes of binge eating and show you what to do to start feeling in control with food again. In this episode - “How to Break the Binge Eating Cycle", you'll learn... 🔶 The common triggers that lead to binge eating 🔶 Why your relationship with food is key to overcoming the struggle 🔶 Why trying to force yourself not to eat certain foods ends up backfiring 🔶 What recovering from binge eating typically looks like 🔶 How to deal with the guilt and shame around food that surround binge eating behavior 🔶 Why Deanna decided she was the show director today …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy!   ——    When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join. 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

Our society places a lot of importance on extrinsic values such as wealth, career, education, and social status. But none of these can compare to the time and energy we put into trying to improve our appearance. And how does that work out for most people? We struggle - for a lifetime. What's interesting (and ironic) is how we willingly put ourselves into a disempowering identity in an effort to feel empowered. We feel less-than for most of our lives so that we have a chance to feel a higher sense of worth. It doesn't have to be that way. You can have and be so much more. In episode 241 of Fitness & Sushi, Deanna and I are going to help you understand why we do this to ourselves and what you can do to start seeing yourself as a worthy, whole human being. The result is a better life experience - immediately. In this episode - “How to Stop Placing So Much Importance On Your Appearance", you'll learn... 🔶 The real reason we obsess about our looks 🔶 Strategies for shifting your focus from appearance to intrinsic strengths 🔶 How to deal with the impact of disempowering societal standards 🔶 Why your body is the least interesting thing about you 🔶 How to find better balance between internal and external validation 🔶 Why Deanna needs everyone to know she’s vegan …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy!   ——    When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join. 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

So many people like the idea of breaking free of Diet Culture, but they're afraid. They have fears surrounding weight gain, losing control with their eating, and worsening health. It's normal to have fears when undergoing such a big lifestyle change, but there's really nothing to worry about. All of the fears are just that - fears. Rarely do they manifest in the way you think they will. Understanding this will allow you to make the changes necessary to finally achieve your Ideal Body. In episode 240 of Fitness & Sushi, Deanna and I are going to go one by one through the biggest fears that keep people from adopting an anti-diet lifestyle. We'll show you why the fears manifest, and what you can really expect on the other side. In this episode - “How to Overcome the Fears Keeping You From Embracing an Anti-Diet Lifestyle", you'll learn... 🔶 The root fears preventing you from breaking free of Diet Culture 🔶 Strategies for overcoming the fear of weight gain 🔶 How to address any concerns about losing control around food 🔶 Why fears about worsening health are misguided 🔶 How to deal with judgment and social pressures when transitioning to a new lifestyle 🔶 How Deanna's Spanish studies are creeping into the episode …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy!   ——    When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join. 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

Creating healthy habits is hard enough as it is. We don't need to add unnecessary resistance to the process. There are some very specific things you should consider doing, as well as avoiding, when attempting behavioral change. When done right, new habits are easier to implement, which makes it possible to stack more and more habits into your life. In episode 239 of Fitness & Sushi, Deanna and I are going to break down a multi-pronged approach to creating healthy habits that last. This is the same process we follow ourselves, as well as use to help our clients in their own health and fitness journey. In this episode - “How to Make Healthy Habits Easier to Create", you'll learn... 🔶 How to transition from old habits to new by changing the way you value your daily behaviors 🔶 The psychology that needs to be in place in order for healthy habits to have a solid foundation 🔶 Willpower's role in helping you get started with new behaviors 🔶 When you'll realize whether your new habit will stick 🔶 Why there's likely to be some discomfort with any sort of change 🔶 How Deanna was quick to agree when Tony opened up about his struggle with relationships …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ To listen just click on Apple Podcasts or Spotify below. Or go to your favorite podcast player and search for “Fitness & Sushi”. You can also download the episode by clicking the 3rd button down… Enjoy!   ——    When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join. 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.