Posts Tagged ‘daily routine’

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!

Episode 75: Why You MUST Have Clear Guidelines to Lose Weight!

Tuesday, June 6th, 2017

Episode 75: Why You MUST Have Clear Guidelines to Lose Weight!

You know all those promises you make to yourself?

“I’ll do better.” “I’ll be good.” “I’ll eat less.”

Guidelines podcast 75

Well, they are worthless. Sorry to burst your bubble, but our coaching sessions aim to get you past doing what you’ve always done, and onto doing what works.

And one of the first things that needs to change is the clarity… yes, the clarity of the promises you make.

I want you to start creating guidelines and getting totally clear on what you will and won’t do. Exactly what are these promises to yourself?

Because only when you are really clear will you be able to make the right decision when faced with choices in the moment.

Eating better or eating less is meaningless in the moment you are sitting in front of a plate of food.

What does better mean? And exactly what does less mean?

Here’s where we will nail this down together: I want you to be able to keep your promises to get the results you want. To do that, you need to learn to make better promises. Starting now.

Join me in this coaching session as I show you how to toss the old general goals and promises, and instead, create clear and motivating guidelines that you can actually follow.

I will see you in the 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 72: Treat or Snack?

Tuesday, May 16th, 2017

Episode 72: Treat or Snack?

Snickers before lunch? Cupcakes before dinner? Fast food after breakfast?

Treat or snack podcast 72

What do you eat and when do you eat it? If you’re a regular listener, you know that the first thing you need to do is check in with yourself and make sure you’re hungry.

And then if you are, what do you eat?

In this short and sweet coaching session, I teach you the difference between a snack and a treat.

We talk about when you might want to have either one. And how to make smart choices when the time comes.

It’s time to stop kidding yourself about your food choices. It’s time to know when to eat what. And be able to shed your extra weight and stick to your plan.

Let’s dive into the snack vs. treat debate.

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 62: Are You Having a Bad Day? Listen to This Before You Eat!

Tuesday, March 7th, 2017

Episode 62: Are You Having a Bad Day? Listen to This Before You Eat!

Are you having a bad day? The reason I ask is that with my clients, so many overeating episodes begin with a ‘bad day’.

Bad day podcast 62

So, what makes a bad day? Does it have anything to do with you? And do you have any control over how it goes down?

Yes. Yes. And yes.

You have a lot to do with how your day goes. And how you feel at the end of a day.

It is so connected to how you think about your day. If you’ve been listening to me for a while, I’ll bet this isn’t a surprise.

Our day is what we make it. So, pull up your cozy chair and listen as I coach you on how to have fewer bad days. And what to do when you truly have a bad one.

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 50: End Emotional Eating with Extreme Self-LOVE: An Interview with Margie Beiswanger

Tuesday, December 13th, 2016

Episode 50: End Emotional Eating with Extreme Self-LOVE: An Interview with Margie Beiswanger

Did you know that almost all good coaches have their own coach? I love being coached in all different areas. It’s a way for me to stretch myself to become the best version of me.

Self-love podcast 50

Self-care, which I’ve started calling self-love is one big way to take care of yourself. To dare yourself to really figure out what you need, and find a way to give it to yourself.

Because that’s what most of us who eat emotionally are trying to do. We’re not trying to sabotage our hard work. We’re just trying to survive and feel better and do our best.

However, that extra eating isn’t working.

That’s why I invited one of my own coaches, Margie Beiswanger, to talk to me and you about how she makes self-LOVE a regular part of her life.

I thought you’d like to hear from a real live woman, who shares many of the challenges you have, and learn how she does it.

I mean, how she really does it.

For several years, as I’ve been coached by Margie on growing my coaching business, somehow we’ve always managed to come around to whether or not I was taking care of me. And many times I wasn’t.

So listen as Margie and I talk about why self-LOVE for yourself is important, and why you might feel just a little guilty doing it, and how to get over that guilt. Now.

Join me.

Margie BeiswangerMargie Beiswanger of Transform Your Brilliance delights in showing experienced coaches, consultants, holistic healers, change agents, and other transformative entrepreneurs how to translate their unique gifts and expertise into signature programs and products so that they can reach more of their ideal clients, leverage their time, expand their business, and earn a good living. She is passionate about showing solopreneurs how their brilliance can shine even brighter!

Get Margie’s gift, Create a Brilliant Vision for Your Life and Business here.

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

If you are ready to take your weight loss and eating issues to the next level, it’s time to talk with me. Visit http://www.weightlossmadereal.com/talk for a free consultation with Cookie and find out if coaching is the solution to your struggle.

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!

Ep 47 How to Divide Your Day to Manage Your Weight!

Tuesday, November 22nd, 2016

Episode 47: How to Divide Your Day to Manage Your Weight!

Do you ever feel like your day is running amok from the moment you wake up until the moment you crash on your pillow at night?

Dvide Day podcast 47

So many women just like you go, go, go all day long and feel like they have no control over their day. It stands to reason that if you think you have no control over your day, then chances of sticking to your eating plan are slim to none.

In order to be able to think and take a breath between activities and obligations and even remember what you’re trying to do, it helps to divide your day into sections and let yourself flow from one to the next.

And the key is intentionality.

Some days throw the unexpected at us. All day. But most days, even if they are hectic, have a rhythm to them.

Here’s what you’ll learn today about managing your day so you can stay focused on your eating goals:

  • Ease into your day with a morning routine, including deciding how you want your morning to go. And who you want to be as your day moves ahead.
  • Once you get to work, whatever your definition of work is, again, check in and decide what you want to happen and how you’d like to respond to things.
  • Do you consciously think about what’s coming up on the calendar? You should. Not in dread, but in the spirit of being in charge.
  • When you get home in the evening, again, build in a transition period to ease into your down time. Even if you have a lot more you’d like to accomplish.
  • How do you want to feel when you go to sleep? Do you know how to accomplish that feeling?

I am going to teach you how to mentally break your day in sections, and guide you to consciously choose how you want each part to go. And how you want to show up in each of those parts.

I’ll see you in the session!

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

If you are ready to take your weight loss and eating issues to the next level, it’s time to talk with me. Visit http://www.weightlossmadereal.com/talk for a free consultation with Cookie and find out if coaching is the solution to your struggle.

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!

Vacations and Parties and Travel, Oh My!

Thursday, September 15th, 2016

Do you do well managing your eating and self-care Monday through Friday, but get thrown for a loop on special occasions and vacations?

vacations

Many of us lead full, busy lives filled with restaurant meals, big events and some vacations. Our lives are literally filled with special occasions.

To manage their everyday life, my clients develop a plan for eating, taking care of themselves, for movement, even for how to think to get their best feelings.

Yet sometimes, they’ll feel stress about how to handle an upcoming business trip, or the snacks at church after services, a big wedding or a dream vacation.

Their stress comes from telling themselves: This isn’t normal.

It’s not my 9 to 5 routine.

I won’t be able to handle this without losing control.

How can I maintain my eating plan if I go on this cruise?

Here’s the deal:

It is normal.

It’s a different version of normal.

Just like the weekend is a different version of the workweek.

If you are lucky enough to have a full life with lots of events and occasions and celebrations, don’t put down your fork.

But do put down your fear.

These events are special but don’t have to be difficult.

They are just variations.

So embrace them.

Anticipate them.

Plan for them.

And while you certainly want to enjoy them, you want to be guided by your own internal thermostat.

Your own internal rules.

One of my clients calls it her own GPS system.

So no matter where you are and who is offering you the taste delight of a lifetime, you always check in with your own inner wisdom first.

This doesn’t mean you can’t or shouldn’t enjoy a special food treat at an event.

It just means that you should treat it like you’d treat any other decision you make for yourself.

  • Am I hungry?
  • Is this a worthy choice for me?
  • Will I feel better or worse after I eat this?

You get to decide.

So enjoy your full, busy and very social life.

Enjoy its irregularities and its contrast from every day to special.

But know that the special events are also just another part of your life.

And you always get to choose how you want to be in every situation you encounter.

So don’t panic.

Enjoy!

Ep 36 Do You Really Need to Cook to Eat Well and Lose Weight?

Tuesday, September 6th, 2016

Episode 36: Do You Really Need to Cook to Eat Well and Lose Weight?

Both sides of a good question.

Are you a gourmet cook? Me neither!

Cook Podcast 36

Sometimes I’m a takeout queen, and other times I’m prepping food for a healthy week.

It’s really good to know where you stand in the cooking question debate: to cook or not to cook? That is the question.

Here’s what we’ll cover in this coaching session that you need to know and think about:

  • How the way you choose to feed yourself determines the ease or difficulty of your weight loss.
  • Why you might choose to cook in order to eat better.
  • On the other hand, why eating out might be stressful… or, it might actually make feeding yourself much easier.
  • Why does it feel safer regarding food choices to eat at home?
  • How to look at your food sensitivities and allergies so you aren’t feeling deprived.
  • What if cooking just isn’t your thing?
  • What are some options to restaurants, if you don’t want to cook?
  • How to feel in charge of what and how you eat no matter what method you choose to get food.
  • How do you make an eating plan that works?
  • Why it’s important to actually make a decision about cooking or not cooking.

Let me help you face the facts and make a choice, so you have no guilt and you always know where your next meal is coming from.

Join me for this coaching session.

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!

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

If you are ready to take your weight loss and eating issues to the next level, it’s time to talk with me. Visit http://www.weightlossmadereal.com/talk for a free consultation with Cookie and find out if coaching is the solution to your struggle.

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!

Ep 33 Guest Interview with Corinne Crabtree of Phit-n-Phat: How Prepping Your Food Ahead of Time Can Make Your Weight Loss So Much Easier!

Tuesday, August 16th, 2016

Episode 33: How Prepping Your Food Ahead of Time Can Make Your Weight Loss So Much Easier!

Guest Interview with Corinne Crabtree of Phit-n-Phat.

Today, I am proud to present my colleague Corinne Crabtree. Corinne lost 100 pounds over 10 years ago by taking a simple approach: only do each day what you are willing to do for the rest of your life. She started with walking and thinking through the food she ate. Before her weight loss she battled obesity from the age of 9, never played sports, and lived in a drive-thru. She now has completed over 50 half marathons, 4 marathons, 7 Tough Mudders and a 4 triathlons. She has kept her weight off and now coaches women how to develop an active and healthy lifestyle.

Food Prepping Podcast 33

Visit http://www.phit-n-phat.com/cookie for a free video and great tips on how to make your life and weight loss easier with food prepping!

Corinne, whose company is called Phit-n-Phat.com inspires women to create weight loss plans that work and are truly livable.

One of the things she teaches and practices is food prepping: chopping and cooking and portioning out what you’ll need to make your whole week easier.

We talk about the concept of deciding ahead of time and how that takes the challenge out of making so many food decisions each day. We also cover how to deal with the food for the rest of your family.

Please join us for this coaching session as Corinne and I tell you all about prepping your food and how it works.

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!

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

If you are ready to take your weight loss and eating issues to the next level, it’s time to talk with me. Visit http://www.weightlossmadereal.com/talk for a free consultation with Cookie and find out if coaching is the solution to your struggle. You may also 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!