Posts Tagged ‘finding what works’

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!

Be THE Best? Or Be YOUR Best?

Wednesday, September 27th, 2017

Be your bestWhat’s the difference?

Well, when you want to be the best, you push yourself.

You compare yourself to what others are doing.

You decide where you fit in on the curve.

And you take actions based on your position.

(Sometimes you take NO actions based on your position!)

You also judge your worth based on that position.

Could striving to be THE best push you to leave your comfort zone and achieve a lot?

Maybe.

But it is hard to define.

And by definition, there’s only one in each category.

So, what does that make you if you’re not THE best?

Now, what if, instead, you strove to be YOUR best?

You push yourself.

You set goals.

You move out of your comfort zone

You don’t compare yourself to others.

You don’t measure yourself on the curve.

And you certainly don’t judge yourself based on your position.

BUT, you grow.

You move.

You change.

And your only comparison is YOU to YOU.

I don’t know about you, but to me, that feels a whole lot friendlier and more supportive.

Me? I’m going to work to be MY best.

The heck with being THE best.

Losing Weight, Gaining Time

Tuesday, August 8th, 2017

timeHow much time do you spend thinking about what you eat?

And about what you didn’t eat?

How about what you want to eat?

And what you wish you hadn’t?

What about your body?

Wish it were thinner, firmer, smaller?

And let’s not forget the guilt.

How much time do you spend on guilt and regret for things you’ve eaten, for what you weigh, for basically, well, for being you?

Do you spend time thinking about weight you’ve gained?

Weight you haven’t lost?

Weight you wished you had lost?

How about counting?

Do you count points, calories, fat grams or carbs?

Do you search the bookstores for an answer?

Do you spend time wondering what is wrong with you?

Searching the internet for a magic bullet?

And how about the way you torture yourself when you get dressed.

What looks good on a body you wish were different?

I don’t know about you, but I’m getting tired just writing about all the time we spend thinking about weight, food and our bodies.

What a waste of the life you have!

  • You could be finding the love of your life.
  • Running a race.
  • Writing a killer report for work.
  • Starting a business.
  • Reading an incredible book.
  • Painting a gorgeous picture.
  • Listening to kickass music.
  • Dancing around your house.
  • Bonding with your best girlfriend.
  • Loving your kids.
  • Writing a book.
  • Watching a sunset.
  • Taking in a great movie.

Wow.

All the things you could be doing.

If you could lose your extra weight.

No.

If you could lose the whole problem.

Losing the weight takes care of the symptom.

Temporarily.

Losing the whole problem is a permanent fix.

For good.

So stop wasting your time.

Stop looking and obsessing and wishing and hating yourself.

Find out why you overeat, and do the work. Make the change at that deep level.

And you will gain enough time to create an incredible life.

Or make the one you already have awesome.

Episode 84: What Are Your Values?

Tuesday, August 8th, 2017

Episode 84: What Are Your Values?

Do you know what your values are? What do you believe? How do you choose to live your life?

Values podcast 84

These are questions we rarely sit down and think about. Yet your values rule your life. Or should rule your life.

When you aren’t aligned with what’s important to you and what you believe, then you will feel out of whack. You’ll have a hard time keeping promises to yourself. And a hard time getting where you want to go.

Let’s use today’s coaching session to help you take a look at your values, and see whether your life is in sync with what you truly value and want.

Coming Soon!

Free Webinar: 3 Essential Steps for Weight Loss Success! Join me to find out what MUST happen to permanently change your eating, your body, and your weight. Register here: https://realweightloss.lpages.co/3-essential-steps/

Webinar

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

THE FREEDOM COACHING GROUP: The Freedom Group for emotional eating is closed for enrollment as we do some remodeling. It will reopen very soon, so get on the wait list here and be the first to know when we are taking new members: http://weightlossmadereal.com/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 83: An Interview with JJ Virgin, Nutrition and Fitness Expert

Tuesday, August 1st, 2017

Episode 83: An Interview with JJ Virgin, Nutrition and Fitness Expert

Thanks for joining us today as I interview JJ Virgin, the celebrity and fitness expert. JJ is the author of four New York Times bestsellers: The Virgin Diet, The Virgin Diet Cookbook, JJ Virgin’s Sugar Impact and JJ Virgin’s Sugar Impact Diet Cookbook.

JJ Virgin podcast 83

You can find JJ and get her recipes, articles and helpful online programs at JJVirgin.com.

Here are some of the topics we covered in our chat today:

  • Food intolerances vs. allergies or sensitivities
  • Snacking vs. eating 3 meals a day
  • How to figure out your own personalized way of eating
  • Why JJ views your body as a chemistry lab
  • How stress fits into the equation of healthy living
  • Sugar: should we give it up?
  • Are artificial sweeteners helpful?
  • What about sugar cravings? And withdrawal?
  • Can you truly be addicted to sugar or any other food?
  • What does JJ mean about the ‘miracle mindset’?

Enjoy our discussion and hear the answers to questions my clients ask me all the time.

JJ VirginCelebrity nutrition and fitness expert JJ Virgin teaches clients how to lose weight and master their mindset so they can lead bigger, better lives. She is author of four NY Times bestsellers: The Virgin Diet, The Virgin Diet Cookbook, JJ Virgin’s Sugar Impact Diet, and JJ Virgin’s Sugar Impact Diet Cookbook.

Her memoir Miracle Mindset: A Mother, Her Son, & Life’s Hardest Lessons explores the powerful lessons in strength and positivity that she learned after her son Grant was the victim of a brutal hit-and-run accident.

JJ hosts the popular JJ Virgin Lifestyle Show podcast and regularly writes for Huffington Post, Rodale Wellness, and other major blogs and magazines. She’s also a frequent guest on TV and radio and speaks at major events.

In addition to her work with nutrition and fitness, JJ is also a business coach and founded the premier health entrepreneur event and community, The Mindshare Summit. Find articles, recipes, helpful online programs, and more at www.jjvirgin.com.

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

THE FREEDOM COACHING GROUP: The Freedom Group for emotional eating is closed for enrollment as we do some remodeling. It will reopen very soon, so get on the wait list here and be the first to know when we are taking new members: http://weightlossmadereal.com/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 79: Why You May Fear Regaining the Weight You Lose

Tuesday, July 4th, 2017

Episode 79: Why You May Fear Regaining the Weight You Lose

Welcome back, my friend!

Imagine that you’ve done it! You’ve held on long enough to change the way you are eating. You’ve stopped eating emotionally. Maybe you’ve been resisting those urges to binge.

Regaining podcast 79

But oddly enough, you don’t feel confident and proud. You feel nervous and insecure.

Why? Because you may have used sheer willpower to accomplish your feat, and that isn’t enough.

That isn’t enough to change from the inside out. To change deeply enough that you do walk around feeling relaxed and proud and confident.

And my goal for you is that if someone asks how you eat or what you do for yourself, you might find it hard to explain, because these days you think: That’s just how I live!

So let’s talk about changing from the inside out, so you don’t fear regaining weight you lost, or slipping back into old habits.

I will see you in the coaching session.

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 78: Interview with Dani Spies

Tuesday, June 27th, 2017

Episode 78: Interview with Dani Spies

Welcome to a special interview edition of my Weight Loss Made Real Podcast. My guest today, chosen specially for you, is my friend and colleague, Dani Spies.

Dani Spies podcast 78

Dani is a Health, Wellness, and Weight Loss Coach and the founder of the popular YouTube cooking show, Clean & Delicious, where she shares lots of fast, easy and healthy recipes, tips, + ideas to help you eat better and cook more so you can feel great!

In this interview, we talk about how Dani manages food in her own life, and how she eats both for pleasure and for nourishment.

We discuss planning food and shopping and prepping it, all cornerstones of taking good care of yourself.

Even if you don’t love to cook, you’ll appreciate Dani’s super simple ideas for eating real food without a lot of work.

And how she is able (and how you can too) to think about food and eating in a way that makes it easy for her to always feed herself and her family with low effort and high enjoyment.

Enjoy!

Dani SpiesDani Spies is a Health, Wellness, and Weight Loss Coach and the founder of the popular YouTube cooking show, Clean & Delicious, where she shares lots of fast, easy and healthy recipes, tips, + ideas to help you eat better and cook more so you can feel great!

CleanandDelicious.com

Clean and Delicious on YouTube

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!

Take Off The Gloves

Tuesday, June 20th, 2017

Woman with Boxing GlovesAre you guilty of beating yourself up?

For things you do?

For things you wish you had done?

How about for how you feel?

Or for how you look?

Or famously, for what you weigh?

Am I leaving anything out?

At one point or another, we’ve probably all succumbed to self-beating. It’s a learned reaction.

Instead of feeling compassion and seeing what we might need to feel better, we whip ourselves with our words or our thoughts.

And we add insult to injury.

Maybe we think that if we don’t put on boxing gloves and whip ourselves into shape, we’ll be worse.

Do less.

Eat more.

Make more mistakes.

Gain more weight.

Here’s how the cycle goes:

  • We think something that makes us feel crappy.
  • Then we make it worse with how we talk to ourselves.
  • And then, in a desperate attempt to feel better somehow, we partake in a shadow comfort.

A shadow comfort gives us immediate gratification, but hurts us in the long run.

So if we overeat or overspend or overdrink to relieve the painful beating in our head, we’ll pay for it when we’re done.

And then the voice continues.

On and on and on.

There’s only one way out of this mess.

Stop.

Stop talking to yourself in a way that you’d NEVER talk to anyone else.

Be kind.

Take off the boxing gloves.

You deserve better.

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!