36. FRAMEWORK TO SUBCONSCIOUSLY REWIRE FOOD BEHAVIORS

Lets talk... FOOD FOCUS.   "I should eat this, but I want to eat this." "I want to eat intuitively, but tracking feels safer." " This sounds amazing, but I'd rather not suffer over calories." Sound familiar?! Today I jam on why this mental back and forth is DEPLETING your system and HOW to relax, create space and surrender to the incessant thoughts :) PS- a little life update, I am FINALLY in Arizona :) and could not be more happy about it!! I will continue to pull back social media usage as I head into this next chapter but AS always... reach out, connect and SUBSCRIBE!!  AND.... Interested in ending binge eating, food guilt and body stress for good?!?! Head over to my IG (@letsgetem___) for a free chapter of my ENDING BINGE EATING EBOOK, or head to my website (www.letsgetemcoaching.com) to snag the full version.

Feeling exhausted? Tired of your mind spinning in circles? Wanting to escape your own mental craziness?! Today I go over the ONE SUPERPOWER (thank you Michael A. Singer for this) that will allow you to drop the mental chatter, release the inner critic, and come back home to yourself. Interested in my END BINGE EATING EBook? Head over to my IG (@letsgetem___) for a free chapter, or my website (www.letsgetemcoaching.com) and snag the full version. As always, reach out, connect and SUBSCRIBE!!

Hangover anxiety. Have you ever experienced it? Today I talk about my quick three step process that I use when I experience negative body image days (especially post drinking as it’s one of my triggers). What do I do? Move my body- I love to focus on the beating of my heart and remember what it’s like to inhabit my body. I don’t focus on calories, or even look at myself during this exercise, but rather focus on the gratitude I have for my ability to move. Body image meditation- (I am OBSESSED with insight timer. There are thousands of experts who have body image meditations recorded). My biggest insight from this one: Stop comparing my now body to an older smaller body. Instead, allow my self image to be a blank, fresh slate. Journaling/therapy- Talking it out, becoming validated, and totally being held by someone who hears, understands and truly listens is always helpful. EVEN when you think you’ve already “heard it all” and are an expert (ha ha), never underestimate the possibility of someone else’s words. They may surprise you!! As a reminder- you are allowed to SET boundaries around things that don’t make you feel like the best, even if it’s against the grain :) ALSO- SHOUTOUT TO SIMONE BILES AND PRIORITIZING MENTAL HEALTH EVEN OVER A POSSIBLE GOLD MEDAL. What an inspiration. A role model. A true hero. If you haven’t heard her story, go check it out. PS- If you struggle with binge eating and are sick and tired of the shame and guilt you feel around food, MAKE SURE to check out my “WHY WE BINGE EAT” ebook. Head over to my IG to snag a free chapter. As always, don’t forget to reach out, connect and subscribe. IG: @letsgetem___ website: www.letsgetemcoaching.com

Want to end constant food focus, calorie stress, compensatory morning cardio and extreme guilt around food…. And step into trust around food, appreciation for exercise, and even a deeper existence in life?!?! Then THIS episode is for you. In summary, the two pieces that changed the binge eating game for me were… Switching up my physical routine. Scheduling plans post my (possible) binge in order to distract myself and stop the spiral. Challenging the habitual patterning of food and exercise times.    2. Separating my identity from my binge eating behaviors. Understanding binge eating was not indicative of my worth or abilities and simply habitual patterning that was no longer serving me. I dive deeply into my story, the exact ways I utilized these two pieces and what my life looks like today without binge eating. If this is something you want (aka this episode hit home for you), make sure to head over to www.letsgetemcoaching.com and SNAG the “End binge eating Ebook” for a discounted price :)

The one sentence that CHANGED everything for me & allowed for me to live a FULLER, HAPPIER and MORE TRUTHFUL life. I guarantee you will NOT FORGET this quote :)  AS A REMINDER!!!!! If you want to go from food guilt, negative body image, and an overall **stuckness** with how you feel about yourself... To food freedom, happiness in your body, and re-falling BACK in love with yourself... DO NOT FORGET to book your 60 minute intensive with me. Reach out and connect with me here: Instagram: https://www.instagram/com/letsgetem___/ Website: https://www.letsgetemcoaching.com/

Alli Spotts-De Lazzer is a Licensed Marriage and Family Therapist, a Licensed Professional Clinical Counselor, a “CEDS” Certified Eating Disorders Specialist, and a CEDS Supervisor. Alli has authored the book, MeaningFULL: 23 Life-Changing Stories of Conquering Dieting, Weight, & Body Image Issues; presented educational workshops at conferences, graduate schools, and hospitals; and published articles in academic journals, trade magazines, and online information hubs. Her professional-related volunteerism includes co-chairing committees for both the International Association of Eating Disorders Professionals and the Academy for Eating Disorders, facilitating a support group for carers of people with eating issues, and creating #ShakeIt for Self-Acceptance!®, a series of public events sparking conversations about self-acceptance through fun, motivating messages. She was named the 2017 iaedp Member of the Year, and Mayor Garcetti recognized July 13, 2017 as “#ShakeIt for Self-Acceptance! Day” in the City of Los Angeles. To find a local bookstore, link mentioned in podcast: https://bookshop.org/ Amazon: https://www.amazon.com/MeaningFULL-Life-Changing-Stories-Conquering-Dieting/dp/1950730697/ref=sr_1_2?dchild=1&keywords=MeaningFULL&qid=1621491638&sr=8-2 Barnes and Noble: https://www.barnesandnoble.com/w/meaningfull-alli-spotts-de-lazzer/1137536357?ean=9781950730698 Unsolicited Press: https://www.unsolicitedpress.com/store/p307/meaningfull.html MeaningFULL links: Website: https://www.meaningfullread.com/ All socials are @MeaningFULLread Instagram: @MeaningFULLread https://www.instagram.com/meaningfullread/ Facebook: @MeaningFULLread https://www.facebook.com/MeaningFULLread Twitter:@MeaningFULLread https://twitter.com/MeaningFULLread Therapist links: https://therapyhelps.us As always, SUBSCRIBE to the podcast on Apple Podcasts, Spotify, etc. and CONNECT with EM on IG @letsgetem___!

“ I’ll just do it one last time”. “ I haven’t binged in a week, I deserve this!” Sound familiar? In today’s episode, I speak about TANGIBLE ways to end the HABITUAL PATTERNING of binge eating that you may have found yourself in. The biggest piece= SEPARATING the binge voice from your true self. Why? Because the less energy we put into battling something we’ve identified with, the less power it has over us. It sounds counterintuitive, but it works. And that’s why the framework I go over in this episode works too. IN summary: RECOGNIZE SEPARATE DISMISS MOVE ON Want to know more about how to PATTERN INTERRUPT + how to step away from binge eating for good?!?! TUNE into this episode. If you are interesting in booking a 60 minute intensive with me, DM me on IG @letsgetem___ . As always, reach out, connect and subscribe!

In today's episode, I share a HUGE ANNOUNCEMENT as to what's been occurring behind the scenes of LETSGETEM.  The past few months have not been easy for me, and in this episode, I share why. I am open, raw, vulnerable, and speaking my unfiltered truth about making hard decisions and coming to conclusions that are inconvenient. The mission of LETSGETEM to decrease human suffering around all things food and body ( food guilt, binge eating, emotional eating, negative body image, etc.) is not changing, simply the modality of bringing forth the mission is shifting.  TODAY'S TAKEAWAYS: 1) Allow yourself to change. 2) Don't be so attached to one way of doing things. It only imprisons us in our own suffering. 3) It's okay to ask your gut something and arrive to an inconvenient answer that DOES NOT feel good. 4) Being human means getting real with ourselves. Over and over again.  If you want to SCHEDULE AN INTENSIVE WITH ME SOON (MY SCHEDULE IS FILLING UP :), DM my IG below: @letsgetem___ As always, reach out, DM me, and SUBSCRIBE to the show.

She was SOOOOO loved by my audience, I had to have her on again :)  If you haven't listened to EPISODE 11 with Elizabeth Travis, I highly recommend doing so! As a quick recap- Elizabeth is a college friend of mine who originally showed me that it's totally okay to talk openly about our struggles with food. By sharing transparently about her struggle to my sorority house (and owning what she had been through), she made me feel accepted, seen and understood, even when my eating disorder was largely a secret at that time. There is SO much power in knowing you ARE NOT ALONE. As a newly registered nurse (yesss girl!!!), Elizabeth has recently dedicated her career to helping those who struggle with eating disorders, as she has accepted a job at an Eating Recovery Center in Chicago :) I am beyond proud of her and thankful for all she has taught me through the years. I am even MORE excited for THIS conversation... Today we discuss: 1. NAVIGATING CHANGE- How we can cope with uncertainty and the unknown of a new job, school, city, etc. and NOT destroy our relationship with food and exercise in the process. 2. REBUILDING TRUST WITH OUR BODIES AND EXERCISE- What questions we can ask ourselves and how to find a happy balance. 3. EMOTIONAL EATING- Why it isn't bad!!! Depending on our relative history with food, emotional eating can TOTALLY be a good coping mechanism for us and doesn't deserve any guilt or shame. Of course if this is our only mechanism for navigating change, finding other ways to handle new times is healthy. However, overall no one EVER deserves to feel bad for using food as comfort or as a way to feel safe. 4. MENTAL "REAL ESTATE"- How we can "measure" how much time we spend ruminating or obsessing over food, our bodies and exercise, and ways to address and shift this. I know you will LOVE this episode as much as I do. Enjoy and as always, subscribe, reach out and connect with me here: Instagram: https://www.instagram/com/letsgetem___/ Website: https://www.letsgetemcoaching.com/

We ALLLL know after many awaited months (literally a year?!) of THE quarantine, HOT GIRL SUMMER is coming fast. And maybe that's bringing up a lot of mixed emotions. Are you feeling nervous about your body? Feeling guilty around food recently? Or find yourself being hard on yourself for both? If so... the following three topics I cover in THIS episode will be of MAJOR value to you. 1) How YOU can take the rules, shame, judgment and guilt OUT of your intuitive eating journey as we head into the summer. 2) How you can STEP away from the good/bad dichotomy of food (thanks diet culture) and shift into a proactive REFRAME of supportive vs. unsupportive choices. 3) Reminding yourself that there are two phases to ending binge/compulsive overeating. Most importantly, first getting OUT of survival mode (which means needing to permission ALL foods to be there- EVEN when it's scary!!).  THEN, examining habitual patterning and mindless behaviors and finding different mechanisms to cope.  Even when diet culture is rampant during this season, remember YOUR journey is unique to you and may STILL require the opposite of a lot of the rhetoric out there (especially if you are still in phase 1).  Enjoy the episode and as always, subscribe, reach out and connect with me here: Instagram: https://www.instagram/com/letsgetem___/ Website: https://www.letsgetemcoaching.com/