Posts Tagged ‘daily routine’

Episode 102: Listener Questions About Sugar, Caffeine and Alcohol

Tuesday, December 12th, 2017

Episode 102: Listener Questions About Sugar, Caffeine and Alcohol

Have you ever wondered if you were the only person in the world who struggled with a particular challenge?

Questions podcast 102

Chances are, you’re not.

Unique as you are, you’re not alone in this journey. And you’re not alone in what you find difficult, and what you are seeking answers to.

So today, I am answering questions from three listeners. I think you will relate to these questions.

One is from Mary about sugar. One is from Sudha about drinks and caffeine. And the last is from Paula about alcohol.

Each one of these may have its own future podcast episode.

In this coaching session, I mention a previous podcast about deprivation. Please check that out, because when you say ‘no’ to yourself, that sneaky brain of yours might try to convince you that you’re deprived.

You’re not! And I want you to understand why.

I am approaching the questions about sugar, caffeine and alcohol from a coaching and psychology perspective. Not from the perspective of body chemistry or nutrition.

Let me know what you think and if you’ve ever struggled with any of these substances. Do you keep them in your life? If so, in what amounts? What are your guidelines?

Let’s take a look at the mindset of indulging in sugar, caffeine and alcohol, and how they might affect you.

Mentioned in this episode: Episode 22: How Fear of Deprivation Makes You Overeat and What to Do About It


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey.

Collection 1: Episodes 1 – 52 contains these great features: easy-to-read summaries of all the main, most important concepts from each podcast episode, room for you to take notes that are relevant to you and your life, right there alongside the summary notes, a direct link to each episode for your reference and so you can easily listen while you read the summaries, an action step for each episode, links to additional resources mentioned are embedded right into the notes so you can easily access them, if desired… and much more!

Get all the details and purchase your copy today.


The Freedom Group

Do you struggle to lose weight or stop eating emotionally? If you do, click here to learn how The Freedom Group can help. The Freedom Group is a coaching program with me as your coach and a group of like-minded women who will help you reach your goals. We use my unique EAT, THINK, LOVE program. Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members.


Gifts and Important Links

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d so appreciate it if you would leave me an honest rating and review on iTunes at http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 100: Keep Your Weight Loss Goals on the Front Burner

Tuesday, November 28th, 2017

Episode 100: Keep Your Weight Loss Goals on the Front Burner

You know what you want to do. You’ve figured out how to do it. And you know what your next step needs to be.

Front burner podcast 100

But somehow, you get busy. You get distracted. And then, poof! Your goal is gone!

You literally, in the moment, forget what you were trying to do. All your plans fly out of your head and you proceed, doing what you’ve always done.

Why does this happen? Trust that you’re not alone in ‘forgetting’ what you were planning to do. It happens because of habit and distraction.

And in this coaching session, I’m going to help you shine the light on your old habits, and lessen the likelihood of this happening to you, so your weight loss goal stays on the front burner of your mind.

Make a plan, know your next step, and poof! You actually do it! That is your goal, so you can make the changes you want. Let’s do this!

Mentioned in this episode: Episode 5: Working on Project YOU: Creating Your Weight Loss Blueprint

Podcast Study Guide Contest!

To celebrate my 100th podcast episode, you can win 1 of 10 downloadable copies of my new, soon to be released, Podcast Study Guide. The first three winners will also get a physical copy in the mail. Enter here. (If you are already on my Podcast Study Guide waiting list, you are already entered into the contest!)

The Freedom Group

Do you struggle to lose weight or stop eating emotionally? If you do, click here to learn how The Freedom Group can help. The Freedom Group is a coaching program with me as your coach and a group of like-minded women who will help you reach your goals. We use my unique EAT, THINK, LOVE program. Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members.

Coming Soon!

I am developing a new product especially for you: a Podcast Study Guide (see contest above). If you would like to be notified when it is available, please click here and join the waiting list.

Gifts and Important Links

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d so appreciate it if you would leave me an honest rating and review on iTunes at http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 98: The Math of Weight Loss

Tuesday, November 14th, 2017

Episode 98: The Math of Weight Loss

Are you baffled about why you weigh what you weigh? Do you just tend to take all the factors that make up weight loss and lump them all together?

Math podcast 98

That’s not how I think about it. I like to look at what you weigh as a very simple, objective equation. Your weight, on one side, is made up of all the different parts of your life:

  • Your food.
  • How you eat.
  • How you think.
  • The choices you make.
  • How you take care of yourself.

Just to name a few.

So if you want to change your number, your weight, listen in as I show you how to view your weight as a simple equation.

And if you want to change the number, you can play with all the parts that make up your life.

Sound complicated? It’s not. Join me as I show you the New Math of Weight Loss. No calculator needed. Promise!

Podcast Study Guide Contest!

To celebrate my 100th podcast episode, you can win 1 of 10 downloadable copies of my new, soon to be released, Podcast Study Guide. The first three winners will also get a physical copy in the mail. Enter here. (If you are already on my Podcast Study Guide waiting list, you are already entered into the contest!)

The Freedom Group

Do you struggle to lose weight or stop eating emotionally? If you do, click here to learn how The Freedom Group can help. The Freedom Group is a coaching program with me as your coach and a group of like-minded women who will help you reach your goals. We use my unique EAT, THINK, LOVE program. Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members.

Coming Soon!

I am developing two new products especially for you: a Podcast Study Guide (see contest above) and a complete Weight Loss Made Real Home Study Program. If you would like to be notified when they are available, please click here and join the waiting list.

Gifts and Important Links

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d so appreciate it if you would leave me an honest rating and review on iTunes at http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 97: Writing Down Your Weight

Tuesday, November 7th, 2017

Episode 97: Writing Down Your Weight

Do you remember Julia Cameron and her book, The Artist’s Way?

It was all about writing each day in order to tap into your creative thoughts.

Writing podcast 97

Today, I’m going to share two of the tools I like best from another one of her books, called The Writing Diet.

What if spending a few minutes each day writing instead of eating could help you get to the root of things?

Wouldn’t you try it? I want to help you get some clarity, instead of getting those cookies.

So join me as I discuss and teach two of Julia’s tools that can help you access whatever is causing you to eat more than you need, and holds you back from what you want most: freedom.

See you in the session.

Podcast Study Guide Contest!

To celebrate my 100th podcast episode, you can win 1 of 10 downloadable copies of my new, soon to be released, Podcast Study Guide. The first three winners will also get a physical copy in the mail. Enter here. (If you are already on my Podcast Study Guide waiting list, you are already entered into the contest!)

The Freedom Group

Do you struggle to lose weight or stop eating emotionally? If you do, click here to learn how The Freedom Group can help. The Freedom Group is a coaching program with me as your coach and a group of like-minded women who will help you reach your goals. We use my unique EAT, THINK, LOVE program. Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members.

Coming Soon!

I am developing two new products especially for you: a Podcast Study Guide (see contest above) and a complete Weight Loss Made Real Home Study Program. If you would like to be notified when they are available, please click here and join the waiting list.

Gifts and Important Links

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d so appreciate it if you would leave me an honest rating and review on iTunes at http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 96: How a Food Journal Can Help You Lose Weight

Tuesday, October 31st, 2017

Episode 96: How a Food Journal Can Help You Lose Weight

Oh, my goodness! Just the mere mention of keeping a food journal is enough to throw most of my clients into a tizzy.

Food Journal podcast 96

How about you? What memories does the thought of writing down what you eat, bring up for you?

Could it be memories of shame and judgment and thinking poorly of yourself?

Remember when you dieted, and you slipped, (of course you slipped!) and you went to write down that slip and ugh! You felt terrible?

No more. I am not saying you must keep a food journal. But if you are stuck in a plateau, and don’t know why your weight is at a certain point, keeping a journal for a few days can be a dose of truth.

And nothing moves you ahead faster than dealing with reality as it is, not as you wish it were, not as you remember it was, nor as you hope it should be.

Reality is what you are truly doing, and eating, and that is giving you the result you have.

Let’s lose the old image of the harsh, punishing food journal and look at a simpler version that will help you play detective in your own life.

Mentioned in this podcast: Episode 6: Troubleshooting When to Start and When to Stop Eating

Podcast Study Guide Contest!

To celebrate my 100th podcast episode, you can win 1 of 10 downloadable copies of my new, soon to be released, Podcast Study Guide. The first three winners will also get a physical copy in the mail. Enter here. (If you are already on my Podcast Study Guide waiting list, you are already entered into the contest!)

The Freedom Group

Do you struggle to lose weight or stop eating emotionally? If you do, click here to learn how The Freedom Group can help. The Freedom Group is a coaching program with me as your coach and a group of like-minded women who will help you reach your goals. We use my unique EAT, THINK, LOVE program. Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members.

Coming Soon!

I am developing two new products especially for you: a Podcast Study Guide (see contest above) and a complete Weight Loss Made Real Home Study Program. If you would like to be notified when they are available, please click here and join the waiting list.

Gifts and Important Links

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d so appreciate it if you would leave me an honest rating and review on iTunes at http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 93: What Would You Do for Weight Loss? Self-Care, Treats, Rewards and Bribes

Tuesday, October 10th, 2017

Episode 93: What Would You Do for Weight Loss? Self-Care, Treats, Rewards and Bribes

Are you confused when you hear me talking about self-care, and treats, and rewards and bribes?

I don’t blame you!

Treats Rewards Bribes podcast 93

These words can be confusing. That’s why you might default into giving yourself a sweet whenever you feel that need for ‘something’. Or when you want to reward yourself for a job well done.

And how about a little bribe for getting yourself to do something challenging? That’s allowed, right?

It’s good to take care of yourself, no doubt. But I want you to make sure that what you’re giving yourself really is a well-deserved reward, and not a poorly chosen treat that takes you off track from your goals.

Let’s talk about the difference between self-care and treats, bribes and rewards, when to use them, and how to use them so they feel good and truly lead you closer to what you want.

The Freedom Group

Do you struggle to lose weight or stop eating emotionally? If you do, click here to learn how The Freedom Group can help. The Freedom Group is a coaching program with me as your coach and a group of like-minded women who will help you reach your goals. Enrollment opens four times a year, so get on the waiting list and be the first to know when we’re accepting new members.

Coming Soon!

I am developing two new products especially for you: a Podcast Study Guide and a complete Weight Loss Made Real Home Study Program. If you would like to be notified when they are available, please click here and join the waiting list.

Gifts and Important Links

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d so appreciate it if you would leave me an honest rating and review on iTunes at http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 92: To Reach Your Weight Loss Goals, You Need to Play and Rest!

Tuesday, October 3rd, 2017

Episode 92: To Reach Your Weight Loss Goals, You Need to Play and Rest!

Are you all about your ‘to do’ list? Even when it comes to Project You?

Play and rest podcast 92

No rest for you! No play for you! Not until you lose those extra pounds. You don’t deserve it! Keep pushing ahead.

How sad. And how demotivating.

We need to step back and see our lives from a distance. You are working on Project You in these three parts: EAT, THINK, and LOVE.

All great! But now, let’s take Project You and put it into the bigger picture of your life: WORK, PLAY, and REST.

Yes, play and rest right now. Before you reach your weight loss goals. To help you get to those goals with more pleasure and peace. Right now.

Work, play and rest. Listen to this coaching session and see how you’re doing in all three areas.


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey.

Collection 1: Episodes 1 – 52 contains these great features: easy-to-read summaries of all the main, most important concepts from each podcast episode, room for you to take notes that are relevant to you and your life, right there alongside the summary notes, a direct link to each episode for your reference and so you can easily listen while you read the summaries, an action step for each episode, links to additional resources mentioned are embedded right into the notes so you can easily access them, if desired… and much more!

Get all the details and purchase your copy today.


The Freedom Group

Do you struggle to lose weight or stop eating emotionally? If you do, click here to learn how The Freedom Group can help. The Freedom Group is a coaching program with me as your coach and a group of like-minded women who will help you reach your goals. We use my unique EAT, THINK, LOVE program. Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members.


Gifts and Important Links

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d so appreciate it if you would leave me an honest rating and review on iTunes at http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 89: Time Management Interview with Jill Farmer

Tuesday, September 12th, 2017

Episode 89: Time Management Interview with Jill Farmer

You’re trying to make changes in your life. In how you eat. How you live. And basically, how you show up in this world.

Time podcast 89

And I’ll bet there have been times when you’ve said: “I can’t do it all! I just don’t have enough time!”

I understand. I’ve been there myself. And reading about time management (and trying to apply what I read) is one of my favorite pastimes.

So how do you do it? How do you find or make time for what is most important to you?

Join me and my guest, Jill Farmer, author of ‘There’s Not Enough Time… and Other Lies We Tell Ourselves’.

Here’s what we discuss:

  • What’s the most common complaint Jill hears from her clients?
  • Should we look at making a lifestyle change, like losing weight as a ‘to do’, or as a project?
  • Why is planning ahead important and how do you get yourself to do it?
  • How does perfectionism fit into how we manage our time?
  • Why is it so important to be able to say ‘no’?
  • And, what’s the biggest mistake people make when they are making a list of things to do?

I want to help you change, and change is made of up lots of actions and details.

Join me in this interview so you can learn to manage yourself better as you change.

Jill FarmerJill Farmer is the author of “There’s Not Enough Time… and Other Lies We Tell Ourselves” which debuted as a bestseller in the Time Management category on Amazon.

In 2015, The Washington Post named Jill to its 21-Day Time Hacker team as one of the top time experts in the country. Jill travels the U.S. delivering keynotes and teaching her acclaimed program for some of the top corporations and organizations in the world.

In addition to being a master certified life coach practicing since 2010, Jill Farmer is a wife and the mother of two daughters. For more than a decade, she was an Emmy Award winning consumer reporter and television anchor in St. Louis.

Jill is also the unsuccessful herder of the two worst-behaved dogs in the universe.

Visit Jill’s website here and learn more about her Light Your Fire Retreat here.

The Freedom Group

Do you struggle to lose weight or stop eating emotionally? If you do, click here to learn how The Freedom Group can help. The Freedom Group is a coaching program with me as your coach and a group of like-minded women who will help you reach your goals. Enrollment opens four times a year, so get on the waiting list and be the first to know when we’re accepting new members.

Coming Soon!

I am developing two new products especially for you: a Podcast Study Guide and a complete Weight Loss Made Real Home Study Program. If you would like to be notified when they are available, please click here and join the waiting list.

Gifts and Important Links

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d so appreciate it if you would leave me an honest rating and review on iTunes at http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 81: Bad Day? Don’t Eat Your Way Through a Bad Day

Tuesday, July 18th, 2017

Episode 81: Bad Day? Don’t Eat Your Way Through a Bad Day

When was the last time you had a ‘bad day’? Go back to that day and let’s think about it together.

Bad day podcast 81

Did it feel like things just happened to you that you had no control over?

Sometimes things DO happen, to all of us. But things that happen don’t have to give us that dreaded bad day.

In this coaching session, we are going to make some changes in the way you think about your days, so the ‘bad’ days are much more rare.

What makes a bad day for you? And once you decide it’s a bad day, what happens? How is your bad day connected to your eating?

Let’s look at the truth behind what truly makes a bad day and show you where you do have so much more control than you think you do.

Can you change your feelings about your day and leave your food and eating out of it? Absolutely!

Let me give you a whole new perspective on how to treat yourself no matter what kind of day unfolds for you.

See you in the coaching session!

Coming Soon!

I am developing two new products especially for you: a Podcast Study Guide and a complete Weight Loss Made Real Home Study Program. If you would like to be notified when they are available, please click here and join the waiting list.

Gifts and Important Links

Talk with Cookie

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

THE FREEDOM COACHING GROUP: If you’ve ever dreamed about having your own personal coach to work on your eating with you, you’re closer than you think. My coaching group is happening now! It’s super affordable, supportive, and an amazing resource if you struggle with overeating, emotional eating or binge eating. Take all you’re learning here on the podcast and go to the next level. Click here: http://weightlossmadereal.com/group to get all the details and join our group Weight Loss Made Real: The Freedom Group. Because really, isn’t freedom what we all want? I hope to see you in the group!

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d so appreciate it if you would leave me an honest rating and review on iTunes at http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 80: Weekend Weight Loss or Weight Gain?

Tuesday, July 11th, 2017

Episode 80: Weekend Weight Loss or Weight Gain?

What does your typical eating week look like?

If you’re like I used to be, it would look straight and narrow Monday through Thursday, and wide-open and full speed ahead on the weekend.

Weekend podcast 80

I’d tell myself on Friday that I deserved to reward myself for getting through the week. For accomplishing all that I did. For putting in hours and powering through, even when I was tired.

And, I had a very willing partner in my husband, David, whose favorite suggestion is always, “Let’s treat ourselves! It’s the weekend!”

So… I deserved to ‘treat myself’, right?

And that’s what I did. Until too many Monday mornings of shame, regret, and an upward moving scale woke me up.

I finally realized that if I kept up the pattern I was living in, I’d never get where I wanted to go.

I’d never accomplish my eating goals. My self-care goals. And certainly not my weight goals.

So, what’s the solution? Do you have to be strict and rigid and hard on yourself all the time?

No! If you know me, you know that’s not how I roll. Pull up a comfy chair and listen as I coach you on how to have a good week AND a good weekend and still be heading in the right direction.

Brain Over Binge Independent Study Course

If you want to stop binge eating, click here and check out the new Independent Study Course, created by Kathryn Hansen and myself.

Coming Soon!

I am developing two new products especially for you: a Podcast Study Guide and a complete Weight Loss Made Real Home Study Program. If you would like to be notified when they are available, please click here and join the waiting list.

Gifts and Important Links

Talk with Cookie

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

THE FREEDOM COACHING GROUP: If you’ve ever dreamed about having your own personal coach to work on your eating with you, you’re closer than you think. My coaching group is happening now! It’s super affordable, supportive, and an amazing resource if you struggle with overeating, emotional eating or binge eating. Take all you’re learning here on the podcast and go to the next level. Click here: http://weightlossmadereal.com/group to get all the details and join our group Weight Loss Made Real: The Freedom Group. Because really, isn’t freedom what we all want? I hope to see you in the group!

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d so appreciate it if you would leave me an honest rating and review on iTunes at http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!