258. How to Turn Exercise Into the Highlight of Your Day

In episode 267 - “How to Navigate Food Freedom and Body Anxiety During the Holidays”, you'll learn... 🔶 How to set realistic expectations for yourself this holiday season 🔶 Strategies for enjoying holiday treats without guilt or restriction 🔶 How to handle food-related comments from family members 🔶 How to prioritize self-care during a busy and often stressful season 🔶 Why you need to be careful not to turn the holiday season and New Years into a big binge / restrict 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! To join the holiday food workshop, go to builtdaily.com/holiday ——   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.

In episode 267 - “How to Unlock True Self-Confidence and Inner Peace”, you'll learn... 🔶 The role of self-acceptance in building genuine confidence 🔶 Action steps you can take to start nurturing inner peace 🔶 What vulnerability has to do with confidence 🔶 How having more self-confidence impacts your eating, exercise, and the rest of your life 🔶 How to handle setbacks without letting them take over your life …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.

Welcome to the third and final day of the Diet Culture Rehab Challenge. This is a recording of the third day of the challenge, which was presented LIVE to people who joined the challenge. The challenge is 3 days, with each day working on a key strategy for breaking free of Diet Culture. Day 1 – Reclaim Exercise: Release the need to use exercise for body control, so you can enjoy it and build lasting consistency Day 2 – Reclaim Food: Learn how diet culture created the willpower problems you think you have and how to find effortless control around any food. Day 3 – Reclaim Your Body: Find out why weight management is causing massive problems and how to have a healthy relationship with your body that improves your consistency. If you'd like to join the challenge you can go to https://builtdaily.com/diet-culture-rehab/ and sign up. It's free, and there is a workbook to download that goes with it.

Welcome to the second day of the Diet Culture Rehab Challenge. This is a recording of the second day of the challenge, which was presented LIVE to people who joined the challenge. The challenge is 3 days, with each day working on a key strategy for breaking free of Diet Culture. Day 1 – Reclaim Exercise: Release the need to use exercise for body control, so you can enjoy it and build lasting consistency Day 2 – Reclaim Food: Learn how diet culture created the willpower problems you think you have and how to find effortless control around any food. Day 3 – Reclaim Your Body: Find out why weight management is causing massive problems and how to have a healthy relationship with your body that improves your consistency. If you'd like to join the challenge you can go to https://builtdaily.com/diet-culture-rehab/ and sign up. It's free, and there is a workbook to download that goes with it.

Welcome to the first day of the Diet Culture Rehab Challenge. This is a recording of the first day of the challenge, which was presented LIVE to people who joined the challenge. The challenge is 3 days, with each day working on a key strategy for breaking free of Diet Culture. Day 1 – Reclaim Exercise: Release the need to use exercise for body control, so you can enjoy it and build lasting consistency Day 2 – Reclaim Food: Learn how diet culture created the willpower problems you think you have and how to find effortless control around any food. Day 3 – Reclaim Your Body: Find out why weight management is causing massive problems and how to have a healthy relationship with your body that improves your consistency. If you'd like to join the challenge you can go to https://builtdaily.com/diet-culture-rehab/ and sign up. It's free, and there is a workbook to download that goes with it.

In episode 266 - “The Formula for Breaking Free From Diet Culture”, you'll learn... 🔶 How Diet Culture has been setting you up for failure with food 🔶 Why the scale is doing more harm than good 🔶 How freeing yourself from Diet Culture opens up more space for what really matters in your life 🔶 The key for unlocking the joy of movement so that you'll have lasting consistency 🔶 Why trying to control your body keeps the diet cycle going strong …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.

In episode 265 - “How to Approach Nutrition and Exercise During Periods of Emotional Distress”, you'll learn... 🔶 Why emotional distress can drastically change your eating and exercise habits 🔶 The importance of gentle movement when intense exercise feels like too much 🔶 Why restrictive diets can worsen emotional distress and what to do instead 🔶 How to give yourself grace and avoid guilt around your eating and exercise routines during stressful periods 🔶 How to use nutrition and movement as tools for healing, not punishment, when life feels tough …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.

In episode 264 - “How to Handle Sudden Unexpected Weight Gain”, you'll learn... 🔶 How to reframe the situation to keep you from diving back into restrictive diet habits 🔶 Why weight gain doesn't mean failure 🔶 The adjustment process if changes need to be made 🔶 Why weight fluctuations are actually a normal occurrence 🔶 How to ensure the weight gain doesn't impact your self-worth …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.

Most people would prefer to not have to count calories, but they're afraid to give it up. They think they will lose control around food. They think they won't be able to lose weight. They think it works for them. None of these things are true if you're struggling with your food and body. Instead, the peace and freedom around food that you want won't be found until you break from the calorie obsession. Let me be clear, though. There's nothing inherently wrong with calorie counting - UNLESS you struggle with your food and body. For these people, of which Deanna and I used to be one of them, the calorie tracking is an anchor to Diet Culture. It'll keep you stuck in the diet cycle so long as you keep depending on it. In episode 263. of Fitness & Sushi, Deanna and I are going to help you understand why calorie counting is holding you back. We'll explain when it's useful and when it's an obstacle. And we'll show you what to do instead In this episode - “How to Let Go of Calorie Counting and Find Peace in Eating Again”, you'll learn... 🔶 Why calorie counting keeps you trapped in an obsessive cycle with food 🔶 How letting go of numbers helps you tune into your body's natural hunger and fullness cues 🔶 What to do when fear of losing control around food keeps you from giving up calorie tracking 🔶 Why letting go of calorie counting leads to healthier eating habits 🔶 The psychological toll of tracking every calorie and what it's doing to you …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.

There's a tendency for people to always be seeking out more motivation so that they don't have to keep relying on willpower to push them. This might actually work - IF we weren't approaching motivation wrong in the first place. If you make the necessary shifts, you won't need motivation to sustain you. Instead, the healthy behaviors you want in your life will become the easier and more effortless choices to make (and do). In episode 262 of Fitness & Sushi, Deanna and I are going to debunk some of Diet Culture's psychology that is actually holding you back, and we're going to show you how to approach motivation as a short-term tool - getting the momentum going until habit takes over and keeps you going. In this episode - “How to Reignite Your Motivation When You've Been Stuck”, you'll learn... 🔶 Why motivation fades and how to get it back 🔶 How to tap into your deeper "why" to stay focused 🔶 The importance of creating a routine that energizes rather than drains you 🔶 Why relying solely on willpower is a recipe for burnout 🔶 How to frame setbacks as opportunities for growth, not failure 🔶 What dumbbell lunges walking has to do with anything …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.