MindBody Alchemy

S3E12 - Commitment and a Broken Heart (fat loss edition)

Fri, 26 Apr 2024 15:15:17 -0000

Episode Notes

This episode is all about how unwavering commitment is necessary if you value true and lasting change in your overeating habits and in your life, and how lacking commitment is a recipe for a broken heart and loss of trust in yourself.

This is a little tough love for you if you're stuck in the same cycles of overeating and starting over on Monday.

If you found this episode helpful, share it on Instagram and tag me @stephmiramontes so I can come and give you some love for sharing.

Follow Soul Centered Fitness on Instagram

Find out your diet personality type. Take the quiz .

Join the Unstuffed Interest List HERE .

Click HERE for Coaching Inquiries.

Email me your questions, comments, and business inquiries to steph@soulcenteredfitness.co!

This podcast is brought to you by Soul Centered Fitness.

Thanks for listening!

Chapters:

00:00 The Brutal Truth About Commitment

00:46 Exploring the Depths of Commitment

01:28 The Real Cost of Wavering Commitment

02:00 The Painful Truth: Learning from Mistakes

04:15 Advice for Breaking the Cycle of Overeating

07:26 Building Trust and Confidence in Yourself

08:25 Understanding Overeating: It's Not About the Food

The MindBody Alchemy Podcast is your go-to for the science of fat loss, and the secrets to a healthier you.

Catch us next week for more, and don't forget to hit subscribe so you never miss an episode.

Here's to making peace with our plates and our minds!

Fat Loss Strategies, Healthy Lifestyle, Calorie Counting, Fitness Goals, Emotional Eating, Body Confidence, Personal Growth, Balanced Diet, Weight Loss Tips, Self-Care PracticesFat Loss, Weight Management, Healthy Eating, Exercise, Nutrition Tips, Healthy Body Image, Wellness Journey, Metabolism Boost, Diet Plan, Mindful Eating

S3E11 - "I Eat Whatever I Want" 4 Years Laters and Still 40 Pounds Down Client Interview with Candace Calley

Fri, 19 Apr 2024 15:15:17 -0000

Episode Notes

Apologies for the audio quality on this one!

Discover how Candace has lost 40 pounds and kept it off for 4 years and counting!

She shares with us the parts that were easy and the struggles she experienced with changing her habits as a single mom and a foodie who travels for work.

You don't want to miss this update!

If you found this episode helpful, share it on Instagram and tag me @stephmiramontes so I can come and give you some love for sharing.

Follow Soul Centered Fitness on Instagram

Find out your diet personality type. Take the quiz .

Join the Unstuffed Interest List HERE .

Click HERE for Coaching Inquiries.

Email me your questions, comments, and business inquiries to steph@soulcenteredfitness.co!

This podcast is brought to you by Soul Centered Fitness.

Thanks for listening!

Chapters:

00:00 Introduction to Mind Body Alchemy Podcast 00:20 Success Story: Candice Kelly's Fitness Journey 01:28 Candice's Background and Dieting History 03:30 The Turning Point: Starting the Program 04:27 Breaking Down the Program's Approach 11:13 The Impact of Habit Changes on Emotional Eating 16:16 The Freedom of Letting Go of Diet Culture 22:15 Reflecting on the Journey and Looking Ahead 22:49 Meal Planning and Energy Distribution 23:13 Breaking Free from Weight Obsession 23:33 Embracing Body Awareness Over Scales 25:25 Navigating Food Choices On the Road 27:06 Maintaining Healthy Habits During Travel and Celebrations 28:26 Mastering Mindful Eating and Enjoyment 33:07 Physical Changes and the Impact of Exercise 36:07 Sustaining Habits and Mindful Snacking 40:00 The Transformative Journey of Habit Change 43:18 Closing Thoughts and Encouragement

The MindBody Alchemy Podcast is your go-to for the science of fat loss, and the secrets to a healthier you.

Catch us next week for more, and don't forget to hit subscribe so you never miss an episode.

Here's to making peace with our plates and our minds!

S3E10 - When Emotions Cause Your Overeating and Weight Gain

Fri, 12 Apr 2024 15:15:17 -0000

Episode Notes

Sign Up for the 3 Pillars of Lifelong Weight Loss Live Training HERE.

If you found this episode helpful, share it on Instagram and tag me @stephmiramontes so I can come and give you some love for sharing.

Follow Soul Centered Fitness on Instagram

Find out your diet personality type. Take the quiz .

Join the Unstuffed Interest List HERE .

Click HERE for Coaching Inquiries.

Email me your questions, comments, and business inquiries to steph@soulcenteredfitness.co!

This podcast is brought to you by Soul Centered Fitness.

Thanks for listening!

Chapters:

00:00 Welcome to Mind Body Alchemy

00:21 The Emotional Eating Revelation

00:32 Understanding Emotional Eating

03:32 The Common Misconception of Emotional Eating

07:14 Identifying Your Relationship with Food

10:07 The Emotional Triggers Behind Overeating

17:07 Unpacking the Layers of Emotional Eating

18:09 Navigating Emotional Needs and Solutions

21:08 Transforming Your Eating Habits with Coaching

21:54 Closing Thoughts

The MindBody Alchemy Podcast is your go-to for the science of fat loss, and the secrets to a healthier you.

Catch us next week for more, and don't forget to hit subscribe so you never miss an episode.

Here's to making peace with our plates and our minds!

S3E9 - Your Dieting Past Predicts Your Future Fat Loss and How to Change That

Fri, 05 Apr 2024 16:05:16 -0000

Episode Notes

In this episode, we delve into the often-overlooked aspect of how our past experiences with dieting can influence our current and future weight loss efforts.

Despite our desire for a fresh start, our dieting history can have a significant impact on our outcomes.

Join me as we explore the three key ways your dieting past may sabotage your weight loss journey and learn strategies to overcome these challenges.

Low Confidence False Associations Nervous System Response

Addressing the impact of our dieting past is crucial for setting the stage for successful weight loss. By acknowledging and working through the emotional and physiological barriers created by past experiences, we can cultivate a mindset of self-compassion, resilience, and empowerment on our journey toward better health.

Don't let the ghosts of dieting past dictate your future—take charge and rewrite your story.

If you found this episode helpful, share it on Instagram and tag me @stephmiramontes so I can come and give you some love for sharing.

Follow Soul Centered Fitness on Instagram

Find out your diet personality type. Take the quiz .

Join the Unstuffed Interest List HERE .

Click HERE for Coaching Inquiries.

Email me your questions, comments, and business inquiries to steph@soulcenteredfitness.co!

This podcast is brought to you by Soul Centered Fitness.

Thanks for listening!

Chapters: 00:00 Introduction to Mind Body Alchemy Podcast 01:03 The Impact of Past Dieting on Future Success 03:18 Top Three Reasons Your Dieting Past Affects You 03:27 Exploring Low Confidence and False Associations 07:20 Understanding Your Nervous System's Role 12:30 Reprogramming for Success 18:01 Concluding Thoughts

The MindBody Alchemy Podcast is your go-to for the science of fat loss, and the secrets to a healthier you.

Catch us next week for more, and don't forget to hit subscribe so you never miss an episode.

Here's to making peace with our plates and our minds!

S3E8 - I Just Want to Eat Like a Normal Person: Are You Sure?

Fri, 29 Mar 2024 16:05:16 -0000

Register for the FREE Live Training: Three Pillars for Lifelong Weight Loss

Have you ever caught yourself wishing you could just eat like a "normal" person? What does that actually mean?

This episode breaks down the fallacy of eating like a normal person and offers a shift in perspective as it relates to eating like a "normal" person.

If you want to start feeling less stressed and obsessed about your diet, weight loss, and the way your body looks, let's dive in!

If you found this episode helpful, share it on Instagram and tag me @stephmiramontes so I can come and give you some love for sharing.

Follow Soul Centered Fitness on Instagram

Find out your diet personality type. Take the quiz .

Join the Unstuffed Interest List HERE .

Click HERE for Coaching Inquiries.

Email me your questions, comments, and business inquiries to steph@soulcenteredfitness.co!

This podcast is brought to you by Soul Centered Fitness

Thanks for listening!

Chapters:

00:00 Welcome to Mind Body Alchemy 00:40 The Struggle with Food and Body Obsession 03:17 Redefining 'Normal' Eating and Self-Perception 07:05 The Journey from Yo-Yo Dieting to Self-Acceptance 10:06 Building a Life of Health and Pleasure 13:27 Redefining Normalcy and Embracing Self-Care

The MindBody Alchemy Podcast is your go-to for the science of fat loss, and the secrets to a healthier you.

Catch us next week for more, and don't forget to hit subscribe so you never miss an episode.

Here's to making peace with our plates and our minds!

S3E7 - Fat Loss Mistake – Hard Talk

Fri, 22 Mar 2024 16:37:13 -0000

Episode Notes

It's easy to get caught up in the "how" to lose weight, but there's something deeper that you have to master if you really want to see long-term success.

In this episode, I'm giving you a little bit of an attitude adjustment.

You'll learn how "hard-talk" is the single biggest block to fat loss success and how to shift your perspective for faster and more permanent results.

No matter what strategy you try to lose weight, this piece can't be ignored. Are you ready?

00:00 Intro 00:17 Tackling Energy Vampires and Inner Critics 00:54 The Simplicity of Weight Loss Habits 01:49 Unveiling the Truth About Hard Talk 03:21 The Emotional Challenge of Eating Habits 06:01 The Power of Positive Self-Talk 08:34 Choosing Your Exhaustion Wisely 09:52 The Importance of Self-Compassion

If you found this episode helpful, share it on Instagram and tag me @stephmiramontes so I can come and give you some love for sharing.

Follow Soul Centered Fitness on Instagram

Find out your diet personality type. Take the quiz .

Join the Unstuffed Interest List HERE .

Click HERE for Coaching Inquiries.

Email me your questions, comments, and business inquiries to steph@soulcenteredfitness.co!

This podcast is brought to you by Soul Centered Fitness

Thanks for listening!

The MindBody Alchemy Podcast is your go-to for the science of fat loss, and the secrets to a healthier you.

Catch us next week for more, and don't forget to hit subscribe so you never miss an episode.

Here's to making peace with our plates and our minds!

S3E6 - 3 Secrets to Create More Time & Energy For Weight Loss Success

Fri, 15 Mar 2024 18:51:13 -0000

Episode Notes

Save Time and Boost Energy!

In this episode, you'll discover 3 secrets that make finding time and energy for weight loss possible, for you!

The biggest weight loss barriers have nothing to do with the confusing arguments on TikTok about whether we should eat carnivore diets or go vegan. It's not as stressful as calculating the perfect ratio of macronutrients or spending hours in the gym covered in sweat, either.

The biggest weight loss barrier for most is finding the time and energy to give a crap in the first place.

What you might learn is holding you back, could surprise you! You don't need to find an extra couple of hours in the day to lose weight. You have to make 3 powerful changes, that will free up the energy and time you already have.

Say Goodbye to Struggles: Transform Your Life and Your Body with 3 Powerful Changes for Weight Loss!

If you found this episode helpful, share it on Instagram and tag me @stephmiramontes so I can come and give you some love for sharing.

Follow Soul Centered Fitness on Instagram

Find out your diet personality type. Take the quiz .

Join the Unstuffed Interest List HERE .

Click HERE for Coaching Inquiries.

Email me your questions, comments, and business inquiries to steph@soulcenteredfitness.co!

This podcast is brought to you by Soul Centered Fitness

Thanks for listening!

00:00 Welcome to Mind Body Alchemy 00:22 The Struggle with Weight Loss and Energy 01:08 Conquering Energy Vampire #1 06:32 Energy Vampire #2 09:23 Energy Vampire #3 12:00 Implementing Change for a Healthier Life 13:45 Closing Thoughts

The MindBody Alchemy Podcast is your go-to for the science of fat loss, and the secrets to a healthier you.

Catch us next week for more, and don't forget to hit subscribe so you never miss an episode.

Here's to making peace with our plates and our minds!

S3E5 - Fat Loss: Ditch the Sabotage Mindset Part 2

Fri, 08 Mar 2024 15:03:44 -0000

In this episode, we are taking on part 2 of the cognitive distortions that stop fat loss in it's tracks.

Break free from catastrophizing, fortune-telling, control fallacies, and emotional reasoning (yikes)!

Losing weight is about so much more than calories in, and calories out. If you want to stop bouncing up and down the scale, you've got to learn about what you're really up against.

By understanding and tackling these cognitive distortions, you're not just losing weight; you're gaining a healthier, happier mindset.

If you found this episode helpful, share it on Instagram and tag me @stephmiramontes so I can come and give you some love for sharing.

Follow Soul Centered Fitness on Instagram

Find out your diet personality type. Take the quiz .

Join the Unstuffed Interest List HERE .

Click HERE for Coaching Inquiries.

Email me your questions, comments, and business inquiries to steph@soulcenteredfitness.co!

This podcast is brought to you by Soul Centered Fitness

Thanks for listening!

Fat Loss, Weight Management, Healthy Eating, Exercise, Nutrition Tips, Body Positivity, Wellness Journey, Metabolism Boost, Diet Plan, Mindful Eating

00:00 Introduction and Welcome

00:59 Understanding Cognitive Distortions

01:33 The Impact of Catastrophizing

02:04 The Role of Shame in Weight Loss

02:20 Overcoming Catastrophizing

05:34 The Pitfalls of Fortune Telling

08:41 Control Fallacies and Their Impact

11:50 Emotional Reasoning: The Final Hurdle

13:54 The Power of Change and Growth

15:42 Conclusion and Final Thoughts

The MindBody Alchemy Podcast is your go-to for the science of fat loss, and the secrets to a healthier you.

Catch us next week for more, and don't forget to hit subscribe so you never miss an episode.

Here's to making peace with our plates and our minds!

Fat Loss Strategies, Healthy Lifestyle, Calorie Counting, Fitness Goals, Emotional Eating, Body Confidence, Personal Growth, Balanced Diet, Weight Loss Tips, Self-Care Practices

S3E4 - Fat Loss: Ditch the Sabotage Mindset Part 1

Fri, 01 Mar 2024 14:59:56 -0000

Episode Notes

In this episode, we dive deep into the sheer power of the mind over body.

We're getting real about fat loss – not just the usual "eat less, move more" spiel, but the mental gymnastics that often leave us tripping over our own feet. We're talking about the sneaky cognitive distortions that sabotage our fat loss journeys faster than a double cheese pizza on a Saturday night.

The All-or-Nothing Mindset: Ever found yourself demolishing a tub of ice cream because you ate one cookie and thought, "Well, my diet's ruined now"? Welcome to the all-or-nothing mindset, the arch-nemesis of sustainable fat loss. We're dissecting why this black-and-white thinking not only derails your diet but also keeps you from enjoying life's little pleasures (one cookie and you've blown the day).

Discounting the Positives: So, you lost a pound this week, but you're bummed it wasn't five? If you're the kind to overlook your victories, no matter how small, we're calling you out. Let's chat about why acknowledging every win on your fat loss journey is crucial and how to start giving yourself the credit you deserve.

The Tyranny of Shoulds: "I should work out more." "I shouldn't eat that." Sound familiar? The shoulds are like that overbearing friend who means well but ends up making you feel worse. We're exploring how to kick these shoulds to the curb and start making choices that feel good and are good for you.

Overgeneralization: So, you had one bad week and suddenly, you're convinced you'll never reach your fat loss goals. Overgeneralization is like doom-scrolling through your own failures, but we're here to offer some perspective (and a few laughs) on how to break this cycle.

Fat loss isn't just about counting calories and hitting the gym; it's a mental game, too. By understanding and tackling these cognitive distortions, you're not just losing weight; you're gaining a healthier, happier mindset.

The MindBody Alchemy Podcast is your go-to for the science of fat loss, and the secrets to a healthier you. Catch us next week for more, and don't forget to hit subscribe so you never miss an episode.

Here's to making peace with our plates and our minds!

If you found this episode helpful, share it on Instagram and tag me @stephmiramontes so I can come and give you some love for sharing.

Follow Soul Centered Fitness on Instagram

Find out your diet personality type. Take the quiz .

Join the Unstuffed Interest List HERE .

Click HERE for Coaching Inquiries.

Email me your questions, comments, and business inquiries to steph@soulcenteredfitness.co!

This podcast is brought to you by Soul Centered Fitness

Thanks for listening!

Fat Loss, Weight Management, Healthy Eating, Exercise, Nutrition Tips, Body Positivity, Wellness Journey, Metabolism Boost, Diet Plan, Mindful Eating

S3E3 - An Honest Look at Weight Loss Injections (Especially If You Want To Be Fit)

Fri, 23 Feb 2024 16:09:50 -0000

Episode Notes

With the introduction of new weight loss drugs like Semaglutide, Wegovy, and other GLP1 medications, I thought it was time to discuss the good, the bad, and the ugly, and look at this through an honest lens.

In this episode, we’re diving into the deep end as we discuss the relationship between body positivity, fat acceptance, and the nuanced conversation around health, weight loss, and self-love.

This episode talks about what I'm encouraged by as it relates to weight loss drugs and the concerns I have about them too. Semaglutide, Wegovy, Tirzeptide, Liraglutide, Zepbound, and all the other names for this class of drugs are here and making waves.

I'll be the first to admit, if I was still deep into my weight loss journey I would have been the first in line for these drugs and wouldn't have cared about the side effects or potential consequences. Now though, I'm older and wiser. I have time and experience on my side and I know a thing or two about sustainable weight loss.

My opinions might surprise you, trigger you, annoy you, or give you some relief if you've been thinking about what these drugs could do for you.

I would LOVE to hear all about what you think about them. Have you tried them? Are you using one now to support your weight loss goals? How is it going? Send me an email and let's chat!

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

If you found this episode helpful, share it on Instagram and tag me @stephmiramontes so I can come and give you some love for sharing.

Follow Soul Centered Fitness on Instagram

Find out your diet personality type. Take the quiz .

Join the Unstuffed Interest List HERE .

Click HERE for Coaching Inquiries.

Email me your questions, comments, and business inquiries to steph@soulcenteredfitness.co!

This podcast is brought to you by Soul Centered Fitness

Thanks for listening!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

S3E2 - Tess Holiday is on Diet, Anti-Diet Guru's are Losing Weight, and Body Positivity is Changing

Fri, 16 Feb 2024 19:01:52 -0000

Episode Notes

With the introduction of new weight loss drugs like Semaglutide, Wegovy, and other GLP1 medications, it seems like everyone is losing weight these days, including many of the previously loud and proud anti-diet influencers.

In this episode, we’re diving into the deep end as we discuss the relationship between body positivity, fat acceptance, and the nuanced conversation around health, weight loss, and self-love.

This episode talks about what it means that Tess Holiday and other Body Positive influencers are suddenly on a diet and how to navigate feelings of betrayal while figuring out how to be your OWN influencer.

Body positivity isn’t what mainstream media tells us it is and it’s not for everyone in every situation. You should be able to experience positive or at least neutral feelings about your body, but what does that mean from a behavioral standpoint?

We’re going to break down what actually does feel positive and what is straight up body positive gas lighting that may give you relief from the social pressures of being thin, but isn’t telling you the truth about the consequences of saying that none of this matters.

Maybe weight loss isn't such a dirty word after all?

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

If you found this episode helpful, share it on Instagram and tag me @stephmiramontes so I can come and give you some love for sharing.

Follow Soul Centered Fitness on Instagram

Find out your diet personality type. Take the quiz.

Join the Unstuffed Interest List HERE.

Click HERE for Coaching Inquiries

Email me your questions, comments, and business inquiries to steph@soulcenteredfitness.co!

This podcast is brought to you by Soul Centered Fitness

Thanks for listening!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

S3E1 - Weight Loss Beyond a New Year's Resolution

Fri, 09 Feb 2024 15:35:00 -0000

Episode Notes

You've tried the whole "New Year, New You" a million times and it never seems to work out, but that doesn't make you a failure. If you've continued to chase the same goal, it means you're committed! You just haven't figured out the right formula to help you stay consistent.

This year, why not be a rebel and choose not to ditch your resolution? Instead, keep pivoting and changing your strategy until you figure out exactly what works for you.

This episode is all about learning to take your goals beyond the New Year energy that gets us to set resolutions, into the less exciting but much more effective energy of small changes over time as part of an overall strategy to get to where you want to go.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

If you found this episode helpful, share it on Instagram and tag me @stephmiramontes so I can come and give you some love for sharing.

Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness

Find out your diet personality type. Take the quiz.

Click HERE for Coaching Inquiries

Email me your questions, comments, and business inquiries to steph@soulcenteredfitness.co!

Thanks for listening!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

S2E25 - You Don’t Overeat Because of Your Family – They aren’t sabotaging you

Sat, 29 Oct 2022 17:25:00 -0000

Episode Notes

F*ck Fruitcake is coming soon. Join the waitlist. Take a look at how you eat in ways that you wish you didn’t.

Do you snack on the sofa because your partner does?
Do you always take seconds when your Mom plates them?
Do you eat at parties, during meetings, and other events when you aren’t hungry and don’t want to, just to avoid standing out or being called out?

If you feel like your family and friends are sabotaging you, this is the episode you’ve got to listen to. Don't forget to subscribe, rate, and review the podcast. It helps more than you know! If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing. Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness Email me your questions and comments to stephmirmamontes@lesliehooper.com! Find out your diet personality type. Take the quiz. Click HERE for Coaching Inquiries Thanks for listening!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

This podcast is powered by Pinecast.

S2E24 - Restriction and Obsession

Mon, 24 Oct 2022 11:30:00 -0000

Episode Notes

Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness.co. Email your questions and comments to stephmiramontes@lesliehooper.com**

Find out your diet personality type. Take the quiz. Don't forget to subscribe, rate, and review the podcast. It helps more than you know! If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing.

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

This podcast is powered by Pinecast.

S2E23 - Environment for Success, Without the Diet

Sat, 15 Oct 2022 16:20:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz. Did you know that you can set your environment up for weight loss success without falling into the trap of dieting? Dieting tells you that to be successful, you have to eliminate temptation. Remove your favorite foods from your house and stop buying things that you typically overeat. This teaches you that you can’t be trusted around food and leaves you disempowered in situations where you aren’t in control of what is around you. It reinforces the binge-restrict eating cycle and it’s not necessary. An environment for success using hunger-directed eating is different. This podcast teaches the steps you can take to ensure you have the best chance at building mindful eating habits that help you lose weight for good. Don't forget to subscribe, rate, and review the podcast. It helps more than you know! If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing. Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness.co. Email your questions and comments to stephmiramontes@lesliehooper.com

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

This podcast is powered by Pinecast.

S2E22 - Truth About Weight Loss

Sat, 08 Oct 2022 01:00:00 -0000

Episode Notes

Unstuffed, is coming SOON! The doors open on Oct 4, 2022, and you don’t want to miss out on the limited bonuses we are offering. Mark your calendar and share! Changing your life is more fun with friends!

If you found this episode helpful, share it on Instagram and tag me @stephmiramontes so I can come and give you some love for sharing.

Follow Soul Centered Fitness on Instagram

Find out your diet personality type. Take the quiz .

Join the Unstuffed Interest List HERE .

Click HERE for Coaching Inquiries.

Email me your questions, comments, and business inquiries to steph@soulcenteredfitness.co!

This podcast is brought to you by Soul Centered Fitness

Thanks for listening!

The MindBody Alchemy Podcast is your go-to for the science of fat loss, and the secrets to a healthier you.

Catch us next week for more, and don't forget to hit subscribe so you never miss an episode.

Here's to making peace with our plates and our minds!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

This podcast is powered by Pinecast.

S2E21 - How to Make Progress Faster

Fri, 30 Sep 2022 22:30:00 -0000

Episode Notes

Unstuffed, is coming SOON! The doors open on Oct 4, 2022 and you don’t want to miss out the limited bonuses we are offering. Mark your calendar and share! Changing your life is funner with friends! This episode isn’t about throwing spaghetti at a wall to see what sticks. It’s about seeing what sticks, why it sticks, and how we can make it stick again. You’ll learn how learning the skill of making decisions is tied to your weight loss success and the two best skills for making progress faster. If you are an over thinker, perfectionist, or someone who gets all sweaty thinking about making decisions then this episode is for you. The longer you wait, the longer it takes. Find out your diet personality type. Take the quiz. Don't forget to subscribe, rate, and review the podcast. It helps more than you know! If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing.

Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness.co. Email your questions and comments to stephmiramontes@lesliehooper.com

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

This podcast is powered by Pinecast.

S2E20 - Keep F*cking Going

Fri, 23 Sep 2022 22:01:00 -0000

Join us for the 3 Pillars of Successful Weight Loss Workshop!

Feeling frustrated that nothing works? This is the kick in the pants you need. It’s tough love and it’s what will finally make a difference for you. The kicker is that the effort you put into doing this one thing for your weight loss is equal to the effort you already put into it by quitting. Are you ready for change? P.S. Unstuffed, is coming SOON! The doors open on Oct 4, 2022 and you don’t want to miss out the limited bonuses we are offering. Mark your calendar and share! Changing your life is funner with friends.

Join the waitlist for UNSTUFFED here!

Our waitlisters have the first chance at signing up and receiving the bonus before we announce it on social media and to the rest of the email list. Don't forget to subscribe, rate, and review the podcast. It helps more than you know! If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing. Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness Never miss an episode: Join my mailing list for weekly coaching, and more. Email me your questions and comments! Find out your diet personality type. Take the quiz. Click HERE for Coaching Inquiries Thanks for listening!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

This podcast is powered by Pinecast.

S2E19 - Why I Don't F*ck with Intuitive Eating

Fri, 16 Sep 2022 23:40:00 -0000

Join us for the 3 Pillars of Successful Weight Loss Workshop!

Let’s talk about feeling powerless around certain foods, being addicted to food, sugar addiction, and where our obsession with high calorie foods really comes from. When we understand our behavior better, we can change our it. Don't forget to subscribe, rate, and review the podcast. It helps more than you know! If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing. Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness Never miss an episode: Join my mailing list for weekly coaching, and more. Email me your questions and comments! Download your free fat loss guide - Lose the Diet, Gain a Life Find out your diet personality type. Take the quiz Click HERE for Coaching Inquiries Thanks for listening!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

This podcast is powered by Pinecast.

S2E18 - Food Has Power Over Me

Sat, 10 Sep 2022 00:45:00 -0000

Join us for the 3 Pillars of Successful Weight Loss Workshop!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

This podcast is powered by Pinecast.

S2E17 - Goal Setting Energy

Fri, 02 Sep 2022 05:00:00 -0000

Join us for the 3 Pillars of Successful Weight Loss Workshop!

Today we are breaking down goal setting in a new way. We aren't talking about how to set goals, we're talking about the energy we set them from and whether or not they are the right goals to set in the first place. When you know WHY you're setting your goals, and you like your reasons, you're more likely to achieve them. Don't forget to subscribe, rate, and review the podcast. It helps more than you know! If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing. Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness Never miss an episode: Join my mailing list for weekly coaching, and more. Email me your questions and comments! Download your free fat loss guide - Lose the Diet, Gain a Life Find out your diet personality type. Take the quiz Click HERE for Coaching Inquiries Thanks for listening!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

This podcast is powered by Pinecast.

S2E1 - F*ck It Up, and Keep Going

Fri, 26 Aug 2022 20:40:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz! Today we are talking about the relationship you have with yourself on a weight loss journey. How willing are you to f*ck it all up and keep going? In this episode you’ll learn the importance of failure and how it can help you reach your goals faster. How to drop the shame and self-criticsm so you can lose your weight in a way that is healthy and sustainable. Get unstuck and break up with dieting using the power of habit, psychology based weight loss tools, and improve your body image all at the same time. Mistakes don’t cost you, but quitting because of them will! Don't forget to subscribe, rate, and review the podcast. It helps more than you know! If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing. Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness Never miss an episode: Join my mailing list for weekly coaching, and more. Email me your questions and comments! Download your free fat loss guide - Lose the Diet, Gain a Life Click HERE for Coaching Inquiries Thanks for listening!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

This podcast is powered by Pinecast.

S2E15 - One Solution Focused

Fri, 19 Aug 2022 17:00:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Do you find yourself struggling with the same problem over and over, but every time you try to change, you end up in the same place?

This isn't a willpower issue, it's creativity one. You are letting your mind get away with being lazy with it's problem solving and it keeps you feeling stuck.

In this episode you'll learn:

how to break out of feeling stuck
what it costs you to be one solution focused and how to change it
how to overcome lazy problem solving in order to finally reach your goals

One problem, whether it's overeating, snacking, or trying to change a habit, requires more than one solution.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing. Learn how we can work together 1:1 Learn more about Unstuffed and join the waitlist! Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness Never miss an episode: Join my mailing list for weekly coaching, and more. Email your questions and comments to stephmiramontes@lesliehooper.com

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

This podcast is powered by Pinecast.

S2E13 - Pissy Pants Decisions

Fri, 12 Aug 2022 21:45:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Want to learn how to do the things you really want to do, even when you don't feel like doing them? In this episode you'll learn all about pissy pants decisions and how they can help you use will power intelligently. No will power burnout, just successful action toward your weight loss goal.

This episode answers the question, "how do I stop overeating when I've stopped restricting?" because your inner rebel is coming up every time you try to make a change. We are talking about why you feel entitled to indulge in foods that were previously forbidden and how to change that without going back to dieting behaviors.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

This podcast is powered by Pinecast.

S2E12 - Entitled Indulgence

Fri, 05 Aug 2022 15:48:14 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

This podcast is powered by Pinecast.

S2E11 - Habits for Weight Loss

Fri, 29 Jul 2022 21:18:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

This series of episodes have taught you many of the reasons that weight loss is SO D*MN HARD, and how to overcome your obstacles. Today I want to teach you about the HOW. In this episode, you'll learn which habits I teach my clients in order to achieve weight loss success and why they are the ones you want to master too!

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

This podcast is powered by Pinecast.

S2E10 - Is Wearing Makeup a Body Image Issue? Special Guest Laura Kalirai

Fri, 22 Jul 2022 10:00:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Join me as I talk to Laura Kalirai, as we discuss the nuance around makeup and body image. Laura and I both have coaching and makeup artistry as a trade, in common and have had a lot of our learning and unlearning in this area. You'll learn:

Why we feel pressure to look a certain way
Awareness of beauty standards and the impact it has on your value
The social conditioning that impacts how you see your face, AKA you've been trained to think you're ugly without modifying your look
The gender binary and makeup has evolved over time

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

S2E9 - Why Weight Loss is Complex, but Not Impossible

Fri, 08 Jul 2022 21:37:22 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Weight loss might seem damn hard, but that's only because you expect it not to be. You've been sold a pack of lies when it comes to losing weight. They say it can be fast, easy, and effortless. They explain how certain foods are evil, and tell you all of the ways you're terrible for liking them.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

S2E8 - You Don't Know How to Get Results

Fri, 01 Jul 2022 20:27:04 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Today you'll learn all about getting results ahead of time and what that means for your weight loss success long term. If you've been on and off diets for decades, you might be lacking the ability to get results.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

S2E7 - Stop Saying, "I Have To"

Fri, 24 Jun 2022 21:09:04 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

In this episode you'll learn why, "I have to" is the fastest way to prevent your success and what you can start thinking instead. If you struggle to get started or sustain your progress, this may be the one change you HAVE to make in order. to change it.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

S2E6 - Solving the Wrong Problem, Why It's Not About Food

Fri, 17 Jun 2022 23:03:55 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

It's NOT about the food. The diet industry keeps you distracted and confused while you try to figure out what you should and shouldn't be eating, but the real issues lie in WHY you overeat in the first place. In this episode, you'll learn how to find your sneaky and not-so-sneaky overeating habits so you can finally start using the right tools for the job. It's time to figure out weight loss beyond counting calories and depriving yourself of the foods you enjoy. Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

S2E5 - Does Intentional Weight Loss Work? My Weight Loss Story

Fri, 10 Jun 2022 17:48:37 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Does intentional weight loss work? We hear it all the time.

95% of diets fail
No one keeps their weight off
You would be able to lose weight if you had more discipline
You don't want it bad enough
Something is wrong with you if you can't figure this out

Even though most people will spend years of their lives losing and regaining weight, there is still a lot of mystery around why weight loss is so unsustainable for most. I am going to break down the reasons why I see so many people struggle to lose and keep the weight off, and why I was one of those people for decades. You'll learn what I am doing differently now, and how you can decide if intentional weight loss is for you. This is episode 1 of many in the series that will help you understand the ins and outs of weight loss and give you the tools to succeed if or when you are ready for this work.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

S2E4 - Your Most Important Relationship in Weight Loss

Fri, 03 Jun 2022 10:00:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Today we are talking about the relationship you have with yourself on a weight loss journey. Why it's important to focus on your relationship with you, what your relationship deal breakers are, and how to ask yourself the right question to ensure that you build trust.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

S2E3 - My #1 Weight Loss Tip

Fri, 27 May 2022 10:00:58 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

My number one weight loss tip! This is what you really need to make the weight loss results sustainable and the process enjoyable. I'll tell you what I work on with my clients and how it helps them change the way they approach the journey of weight loss and how they make better decisions that last a lifetime. Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

S2E2 - What Body Comparison Really Is

Fri, 20 May 2022 10:00:20 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Comparison feels like crap, but it may not be what you think it is. When you compare your body to someone else's, what are you REALLY thinking will be different? Social and other forms of media, social conditioning, our family of origin, and our culture all contribute to beauty standards. All of them are unattainable in some way or another because it's subjective. While there are very real consequences for the most marginalized among us due to these unrealistic beauty standards and compassion for oneself won't change that, it's important to offer it to yourself and others anyway. Part of having a healthy body image is being honest with yourself about why you have the opinions you have about your body and the bodies around you. You can change your thoughts and opinions in a more purposeful way if you understand more about their origin. Once you understand why humans compare, what we are really thinking when we compare, and how to use that comparison to grow in your own journey, you'll stop feeling so terrible about yourself when comparison strikes.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

S2E1 - Your Resistance to Stop Eating When You've Had Enough

Fri, 13 May 2022 10:00:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

This episode answers the question, "why do I struggle to stop when my body has had enough after I've already cut back on my eating?" You'll learn:

why you may not want to stop
how giving yourself permission to eat more can help break the cycle
why compassion is your secret weapon
how to work with your brain to soften the urge and start making progress

This is one of the key pieces that will help you break through your fat loss plateau using hunger-directed eating.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

I'm Back!

Fri, 06 May 2022 13:02:07 -0000

Episode Notes

I'm back on the podcast! I'm so excited to be bringing you weekly episodes that cover topics on body image, mindset, nutrition, exercise, habits, and more.

Don't forget to hit subscribe and check back each week!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

S1E44 - Busting Plateaus and (more) Self-Sabotage

Wed, 06 Oct 2021 23:46:23 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

You've hit a wall and you're not sure how you can fix these lingering self-sabotage behaviors. You're about 1 day from calling it quits and deciding that if it's going to be this hard, you might as well just eat about it. That is when it's time to go deeper. Your mess is calling you in and asking you to look at the things you've been turning away from. There is a reason we say that it's not about the food, and this is the podcast that tells you exactly why that is. Ready?

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

S1E43 - When It's Time to Quit and When to Double Down

Tue, 28 Sep 2021 19:35:20 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Sometimes we outgrow a goal, sometimes we need to trust ourselves to just keep going, and other times we get the urge to say that we are ready to walk away from the goal because it isn't important anymore; when in reality life feels hard and the goal has taken a backseat. The skill you lack is learning to ride the waves without quitting. This is perfectionistic thinking incognito. You start to feel overwhelmed by keeping up the initial intensity of effort you had in the beginning. Rather than asking yourself how to ride the wave, or get some extra support, you decide to justify the urge to walk away by telling the story that it just doesn't matter anymore. But will it matter in 6 months? Will it matter in a year or two? If you know the answer is yes, stay with it and dial back the intensity of effort. If you don't know for sure, stay with it long enough to be sure. Quitting can be a revelation and a gift. Sometimes we stay with things out of fear or guilt that we've spent so much time on that goal already. That kind of quitting comes from a place of growth. It's aligned. It usually comes after a period of growth and discomfort, not in the middle of it. But if quitting gives you a sense of relief from the burden on your mind, but doesn't have an aligned reason, then that relief is more about avoiding the discomfort right before the real growth happens.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

S1E42 - Taking Responsibility for Your Journey w/Eileen Trujillo

Tue, 21 Sep 2021 14:25:22 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

The only way out is through. This is a hard truth, but it is always said with love. It's time to stop looking for reasons why things won't work and justifying crappy thinking with excuses and blaming. Most programs will have some things that fit great, and some that you struggle to implement. Sometimes a strategy works right away, and other times it has to marinate for a while. What we know for sure is that change requires repetition and responsibility. Here are some examples:

It's easy to blame a jerk for making you feel bad, but even if someone said something terrible to you, you are responsible for what you make it mean and how you react to it.
It's easy to think that since you ran out of paper in your planner, that you couldn't keep your schedule, but the reality is that you could make due with a marker and some cardboard if it really matters to you.
It's tempting to blame life circumstances for overwhelming you, but you still have the option to say no, take things one step at a time, reprioritize, or extend your timeline.
If you didn't get what you were expecting out of a relationship, book, or program it is still your responsibility to take what you did learn and put it into action.

You can blame, justify, excuse, and complain until the cows come home. Hell, you may even be right to do so, but how does that serve you? How does that get you to your next level of success? When you take responsibility for what you can control, you are open to solutions and you have control. You can change things that you take ownership over. When you choose to double down on why everyone or everything else was wrong, you stay in victim mode and rely on everyone but yourself to change the way you think and feel, and ultimately you relinquish your ability to get a better result.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E41 - Loving an Ugly Child: Lessons on Acceptance

Tue, 14 Sep 2021 20:13:12 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Does acceptance make you feel like apathy or defeat? If this is how you feel, you're in good company. Many people feel like this and they too are missing out on the potential that self-acceptance offers you in your journey to your goals. In this episode we are talking about how to use self-acceptance to move you forward instead of falling for the quitters narrative. You'll learn about what acceptance really looks like, how it can help you refocus your attention to where you want to be heading. This is your opportunity to learn how to love the ugly child, and finally get out of your own way. Doors open for the next round of group coaching on October 12, and I will be sharing the sign up links with you on Instagram. Mark your calendars! This program is a total makeover, and better than ever. We are going deep and I can't wait to see you transform.****

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E40 - It's Dopamine - Pleasure and Commitment Pt.2

Tue, 07 Sep 2021 14:00:35 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

The battle in our heads between wishing that things weren't so pleasurable, and being terrified that our pleasure from food will be taken away is real. It's challenging to know where to point the finger. Are we weak-willed gluttons or is the food out to get us and life isn't fair? I would suggest that there is probably a little of both (haha), but the reality isn't so sinister. We just need to understand how pleasure is related to pain, and what we actually do have control over. When it comes to having a difficult relationship with food, we have to be on the lookout for our pleasure leaks. This episode simplifies these systems and shows us that we aren't out of control around food, we just haven't quite learned how to work with the systems we have. Find your pleasure leaks, change the way you reward yourself, and watch your relationship with food change along the way. *Shout out the Andrew Huberman of Huberman Labs for making these concepts around dopamine, pleasure, and pain so easy to digest. If you love to geek out on neuroscience as much as I do, be sure to give that page a follow. Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E39 - Is Pleasure Killing Your Commitment?

Mon, 30 Aug 2021 10:33:59 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

You will always hear me go to bat for finding the most pleasurable way to reach your goals, and that it is the secret sauce to consistency. So why then, after seeking pleasure are you still struggling to get where you want to go? The answer lies in your binary language. Pain, frustration, and desperation will make it easy to fall into the trap of all-or-nothing thinking. It's useful at the beginning of any goal, as it helps you stay committed to doing all the things. What eventually happens though, is your all-or-nothing thinking gets mixed in with your old habitual thought and behavior patterns. This leaves you feeling entitled to feeling differently about doing the same old thing. That isn't how it works. Pleasure is a bigger experience than just finding the path of least resistance. Finding the nuance and committing to a bigger picture of pleasure will help you stay in the long game and get you to your goals.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E38 - Overwhelm - Too Much Information and Feeling Broken

Fri, 20 Aug 2021 15:30:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

The story goes something like this. Get SUPER motivated Set a goal Sign up for a program, or make a plan Get started with a bang! You're ready While you're riding that high, you start consuming all the related information from social media posts, books, articles, podcasts, and other experts At first, it feels very validating because finally someone gets what you are going through and they have answers. Yipee! But after a while, the enthusiasm dies down and you start to feel the familiar slow quit creep up. Why does this happen? Overwhelm. An innocent habit of consuming information has left you feeling broken, and overwhelmed by all the things you have to work on. You may even start questioning whether or not the path you chose is the right one. All of the sudden it feels too big. It's too much. You're uncertain. Since it feels insurmountable, you lose that early surge of belief in yourself and you start letting things slide. Why bother anyway? Survival mode kicks in and before you know it, you've gone back to the old comforts of your old habits with a fresh dose of self-loathing to tend to. But it doesn't have to be that way, and this episode is going to teach you how to stay committed to your goal in the midst of all the overwhelming information that is out there. Are you ready to get unstuck and keep your cool? This is the episode you didn't know you desperately needed.****

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E37 - Sweet Little Lies: They're Crushing You

Thu, 05 Aug 2021 15:30:24 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

It seems innocent enough, but it's one of the top ways you are obliterating your chances of success. The scariest part is that it's so habitual, that it's unconscious and forgettable. Read that again. Not only do you barely know you are doing it, but you don't remember doing it. When you aren't present to your choices, and you let the little things slide without acknowledgment, you can't make corrections. This leaves you feeling frustrated and confused because your efforts aren't working. My suggestion? Tell yourself the truth, always. Bring compassion and love, but always from truth. Easier said than done, but always worth the effort. Are you in? Shoot me a message and let me know!

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E36 - Going Out After Post-Covid Weight Gain

Mon, 26 Jul 2021 23:30:37 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Post-Covid weight gain have you hiding under the bed when the invite for the happy hour comes through? Should you feel shame and get your act together or should you accept what is, and slam the door on your social life? How about neither. In this episode, I'm showing you why this may have happened, why your weight isn't a problem, and clearing up the confusion that comes from the two social media camps that are pulling you in different directions. Spoiler alert, you deserve to experience joy, take up space, and decide for yourself if you want to lose the weight you've gained. Oh, and you aren't alone! No matter where you stand on the issues surrounding this pandemic, a huge dose of collective compassion is past due. Let's get to work.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E35 - Wishing Time Away for the End Result

Wed, 16 Jun 2021 11:13:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Wishing time away is a waste! Not just a waste of time, because ironically it is, but it's a wasted opportunity to experience pleasure and joy all the way through. Every mistake can either bring you closer to quitting or closer to your goal, depending on how you choose to think about it. If you loathe what you do, but feel it's all going to be worth it in the end, you're sorely mistaken. The process is the reward. I know it sounds cliche, but what is the alternative? How many times have you reached a goal, only on the heels of setting another one or letting it all go when it doesn't feel the way you expected it to feel? We celebrate the scale going down, but we don't celebrate how great it feels to walk away from food that you want to eat but you're not hungry. We celebrate getting into a smaller size, but how often are we saying good job for drinking our water? We don't stay in that state of celebration and euphoria because we reached a goal. We stay there because we choose to cultivate it for ourselves all along the way. We don't have to wait for an end result in order to feel that way. In fact, I insist that you don't. End results are fun but fleeting moments of excitement. I'm interested in living a more full life every day, not just the day I can fit into a smaller pair of jeans. Start learning to celebrate every win, every milestone, and every screw-up that you learn from. The mundane daily tasks are the real champions of our story, and they never get the credit they deserve.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E34 - The Toxic Couple: Self-Sabotage and Impatience

Wed, 09 Jun 2021 11:32:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Self-sabotage and impatience are two peas in a pod. They are the worst couple you've ever invited to dinner, and they've overstayed their welcome long enough. In this episode, you'll learn

How to break free from impatience and stop your self-sabotage
Why a slow journey is far superior to fast results
The hidden reasons you keep sabotaging and how to stop
Why you've never been able to sustain your progress up to this point
And to learn to become the person who is at your goal, before you get there

This is for all of you who have spent years chasing the same goal, seeing success, losing it, and can't figure out what the missing piece is.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E33 - Are You Making Decisions or Exceptions? Here's Why It Matters

Wed, 02 Jun 2021 16:13:27 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Just a little note to tell you that you will hear a kitten in this episode for the first minute and a half or so. How you think about the moments that are not aligned with your goals is everything. You can make or break your progress by not knowing the difference between making decisions and making exceptions. In this episode, I break down

what differences to watch for when it comes to making choices
how to know if you're making a decision or exception and why you should care
how you can expect your outcomes to change based on how you choose between the two
how to keep the ball rolling after a night out, or social situation

If you've found yourself spinning your wheels in frustration, you don't want to miss this episode. Whether the goal is weight loss, business, relationships, or life goals; decisions vs exceptions is a game-changer.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Find out more at https://mindbody-alchemy.pinecast.co

S1E32 - Thinking on Purpose - A Masterclass

Mon, 24 May 2021 18:10:12 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Yes, I said masterclass! This is a longer episode and it is not the one you want to listen to on your walk or drive. This is the episode to listen to with a pen and paper, so get ready to learn! Part of the reason diets are such a problem is due to their abysmal retention rate. The strategy often sucks, but that isn't the biggest issue. What is missed in every diet out there, is the toolbox that allows you to build resilience.

What if you knew how to change the way you feel?
What if you didn't allow a bad day to derail your progress?
What if a mistake wasn't the beginning of the end?
What if you didn't have to keep looking for new diets, and you were able to problem solve quickly?

How would it feel to start using your brain in a way that was purposeful, so you didn't have the urge to give up or start over? You can succeed at reaching your goals, without the fear of losing everything the next time you come upon an obstacle, go on vacation, or have a crappy day.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Find out more at https://mindbody-alchemy.pinecast.co

S1E31 - Stop Saying You're Impatient If You Want to Lose Weight

Fri, 14 May 2021 23:29:09 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Being impatient about your weight loss, is what keeps you repeating the same patterns and stops you from ever getting to check this goal off your list. In this episode you'll learn -

Why impatience puts the breaks on progress
How you make weight loss harder for yourself
Why it feels like you work really hard, and never see change
What realistic expectations look like
The 3 things you have to get really good at, if you want to kick this habit to the curb

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E30 - Trigger Food Troubleshoot: It's All in Your Head

Sat, 08 May 2021 17:07:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Trigger foods! If you don’t know yet, a trigger food is any food that makes you feel or act in a certain kind of way. If you feel guilty, shameful, out of control, or you blame any food for your weight gain, you have trigger foods.
This is the episode that is going to help you stop feeling guilty and freaking out about the foods that you love, so you can coexist in peace.
When I tell a client to purposely add these foods into their meals, it goes one of two ways. Freak out mode, or a big sigh of relief. Either way, there tends to be a few things that come up, as we work through these foods.
If you’re wondering if trigger foods are ever going to feel neutral, when you won’t want to eat them anymore, you'll stop self-sabotage already, or you just want to know what a trigger food actually is, this is your episode.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E29 - Two Skills to Master for Self-Accountability

Fri, 30 Apr 2021 17:18:48 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

If you hire coaches and join weight loss programs, find success, and then can't sustain the results without the accountability once you're on your own, this is your episode!
If you have learned not to beat yourself up when you aren't perfect, but you still aren't getting results, this is your episode!
If you think that the only way to succeed is to constantly berate yourself into action, except, you still haven't been able to get to your goal or maintain it, this is the episode for you.
I'm going to teach you two game changing skills when it comes to reaching and sustaining your goals.
Take a page out of the self-help books and learn how to do compassion and curiosity, to take your self-accountability game to the next level.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E28 - Purpose and Passion in Midlife and Beyond w/Special Guest Jennifer Arthurton

Mon, 15 Mar 2021 17:36:54 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Sign up for a 1:1 Call or Join her 4 week Intensive This episode is for all of my 40+ women, but everyone has something to gain from the wisdom and love dropped here today. Join me as I chat with Jennifer Arthurton about getting stuck in midlife, and why it's more important than ever to show up as your authentic self. Jennifer shares her story of how she went from burnt out and unwell, to thriving in her 50's. There aren't enough stories of women who are showing up fully in their power in midlife and beyond. She is the example that we all need when it comes to finding more purpose and passion in our daily lives no matter what age we are. You'll learn -

How society has shaped our opinions of what a midlife woman is, and how it's missed the mark completely.
How to avoid burnout and embrace this new season in your life.
Jennifer's 5 step strategy to guide you out of that stuck place, so you can tap into your inner wisdom and desire.
The ways that comparison and unrealistic expectations keep us distracted and stuck.

Jennifer is a passionate advocate of the inherent power and knowledge that women possess at a time when they often feel overlooked and doubt themselves most. She's an incredible coach and community leader for the underrepresented midlife women. I can't say enough about how much I respect and appreciate the work that she is putting out into the world. Tune in!

Follow her on Instagram
Listen to the Old Chicks No Sh*t Podcast

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E27 - Fat Loss Killer, It's a Little Thing

Thu, 04 Mar 2021 19:11:36 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E26 - The One About Self-Worth and Self-Esteem

Fri, 12 Feb 2021 15:21:37 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Where does your self-worth come from? Is it coming from your work? Your body? Your accomplishments and accolades? What if all of that was stripped away, would you still feel worthy? Do you put yourself out there, share your gifts with the world, and truly believe there is enough awesome to go around, or do you tuck it away because you fear that you will somehow run out if you share it? This episode breaks down the ins and outs of self-worth and self-esteem, how to see where your opportunities to improve are, how to move past some of the blocks that prevent you from showing up as your best, and why you deserve everything the world has to offer you.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E25 - Body-Love or Physique Goals. Do You Have to Choose?

Mon, 01 Feb 2021 14:47:59 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

This episode answers the question that nearly every body-love seeking person has. Does body acceptance mean I can't have a physique based or weight loss goal? Hint: There's nothing wrong with wanting a smaller body if that is what feels like a more accurate representation of you living at your best. Keeping the extra weight means keeping the habits that caused it. Ignoring your needs, avoiding self care, emotionally eating, numbing out, and shutting down the path to a joy-filled life. In this episode you'll learn how to - tell the difference between body goals that serve you, versus goals that set you back. ask the right questions, to keep your goals aligned with your values. stay focused on what REALLY matters. navigate the guilt and duality that comes from holding both of these ideas at the same time. If you are struggling with feelings of guilt, because you still want a body transformation to go with your body acceptance journey, tune in.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E24 - What Kind of Eater are You?

Mon, 25 Jan 2021 11:34:37 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Today’s podcast is all about self inquiry, and discovering what kind of eater you are, and then deciding what kind of eater you want to be.

How do you interact with food?
Are you secret eating?
Is binge eating and emotional eating controlling your life?
Do you feel free to go on dates, participate in social events, and eat in front of others?

This episode helps you ask the right questions, and gives you a powerful tool to start transforming this right away. Freedom is right around the corner.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E23 - Diet Failure? It's Not What You Think.

Tue, 19 Jan 2021 01:40:48 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

It's time to stop failing and start getting results. Have you ever wondered why you struggle to get back on track after a binge or emotional eating experience? The answer isn't that you suck at will power. The reality is actually much simpler. In this episode you're going to learn the one big mindset shift you need to make in order to stop failing at any goal, so you can reach it, and move on. These principles apply equally to weight loss, saving money, planting a garden, or any other goal that you've worked hard for, yet can't hold onto. I've learned that I can't fail, and by the of this episode you'll be right there with me. Ready? Dive in.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E22 - How to Change Any Habit with Ease, Ha!

Fri, 08 Jan 2021 19:04:30 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

You might think that change is impossible, but that is only because you haven't learned why you keep screwing yourself over. It's simple, but it isn't easy. That is, until you learn how to break habit change down into 6 simple steps that you can use as anchors to get you back on track when things feel hard. When you're sabotaging your goals, these steps will help you see what needs to be done so that you can get out of your own way, and keep moving forward. Whether your goal is weight loss, reducing the time you spend on social media, waking up earlier, beginning meditation, starting to exercise, or anything else; this system works!

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E21 - Body Love: It Matters w/ Guest Stephanie Curry

Mon, 28 Dec 2020 17:53:53 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

This is the episode about waving the white flag when it comes to the battle with your body. Losing weight is a worthy goal, but if you still pick and pull at the parts you don't like, what's the point? Achieving a smaller body isn't the key to having a positive body image. Being willing to respect and accept the skin your in will make your weight loss transformation a more pleasurable process, and you might actually find that it was body respect that you were craving all along. This episode features special guest Stephanie Curry as we discuss what it looks like to work with me on Body Image. She shares her story, and how doing this work was a surprising and integral part of her transformation. This is the episode you need if you're ready to see your body through kinder eyes, improve the relationship you have with yourself, and are ready to ditch diet suffering in exchange for a permanent solution to loving the skin you're in.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E20 - You Want Me to Thank WHAT Now?

Sat, 19 Dec 2020 01:44:34 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Bigger booty, thicker thighs, a soft tummy, and all the areas you are pulling and tugging at don't deserve that kind of treatment. In fact, it's time you threw that attitude in the trash, and traded in for some major gratitude. Today is all about body fat, and the weight you've gained from emotional eating. Extra body fat and weight gain might not be comfortable, but it does have a purpose. Once you listen to this episode, you'll be looking at your weight gain through a whole new lens. One that is not only more loving, but filled with gratitude as well. In this episode you'll learn - Why weight gain isn't the end of the world. What your body fat is trying to show you. How your body has been holding down the fort for a long time. And what you need to do, to let it off the hook so you can turn it around. Isn't it time to change the relationship you have with your body?

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E19 - Still Binge Eating, Even When You've Stopped Restricting

Fri, 04 Dec 2020 17:01:08 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

This episode answers the question, "how do I stop overeating when I've stopped restricting?" because your inner rebel

You've quit restricting foods, you're allowing yourself to eat dessert, you are no longer counting calories or macros, and yet you still find standing in front of an open refrigerator eating until you are physically miserable. You've been told that the solution to your binge eating lies in your ability to stop restricting and you've done it! So what gives? In this episode I break down all the hidden ways that you are still restricting, that have nothing to do with food. You'll learn -

where to find restriction beyond what's on your plate.
how to recognize your triggers.
what your safeguards are, and how to get past them.
what is missing from your binge eating recovery.

If binge eating is still getting in the way of having a good relationship with food and your body, make sure you tune in!

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E18 - Boundaries! Survive The Holiday Table Talk

Fri, 20 Nov 2020 23:26:27 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

If you love hanging out with family but dread the conversations about diet, your weight, your size, whether or not you’re getting seconds, and if your well-meaning aunt is going to push food you’re way; then this is your episode! Boundaries are never easy to establish, but avoiding them is doing you and your relationships a disservice. In this episode you’ll learn -

What a boundary is.
How to establish a boundary.
How to stand up for yourself in a loving way.
How to take responsibility for your own environment and well-being.
How boundaries have nothing to do with making others change their behavior, and all about what YOU must do instead.

Mentions - Brooke Castillo (The Life Coach School Podcast) Kara Loewentheil (Un F*ck Your Brain Podcast) Amy E. Smith (The Joy Junkie Podcast) _P.S. If any of my listeners know any of these fabulous females, and can introduce me, I’d love to have them on the show! _

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E17 - Client Interview ft. Candance Cally

Wed, 11 Nov 2020 12:50:07 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Candace's weight story started after she had her daughter, and he found herself searching for a diet to help her lose the baby weight. One diet led to another, and always ended with the same outcome. More weight gained, more frustration. She was tired of the restriction, rules, and giving up on her favorite foods. Nothing seemed to work, and that is when she and I started working together. While she had her doubts coming into the program, she stuck with it and her results have been incredible. Learn how Candace changed her mindset, gained confidence, lost weight, and got fit through the power of habit. You don't want to miss this episode, where she drops so much wisdom and encouragement. Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E16 - How to Self-Love, and How NOT to

Wed, 04 Nov 2020 00:25:11 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Everyone wants to talk about self-love like it's a constant, and some magical place that you get to. But the reality is, self-love is a verb. It's something that you do. Not bubble baths and lusting in the mirror over your thighs (though that can certainly help), but the daily decisions that show yourself that you matter. In this episode we are learning -

how to Normalize the celebration of others without comparing and wanting what they have.
how to begin a self-love journey that is authentic instead of the marketable version that leads to more comparison and frustration.
how the content you consume can help or hurt you.
what to focus on instead of your body.
Opening your eyes to what is really driving your insecurities.
how to be more discerning about what thoughts and beliefs you're willing to have about yourself.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E15 - Physique Goals, Sacrifice, & Managing Expectations

Tue, 27 Oct 2020 08:30:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

If you feel like you're always just missing the mark when you start a new diet, and the yo-yo cycle is leaving you frustrated, be sure to tune in to this episode. You'll learn -

Why you've struggled so much in the past.
Why suffering and perfection will only keep you stuck.
How to break out of yo-yo dieting for good.
What managing your expectations really looks like.
How ditching the timeline will keep you from getting stuck.
Using self-compassion to combat your perfectionist mindset.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E14 - Oooooh The One About the Scale! Why bother?

Tue, 20 Oct 2020 08:30:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Do not miss this! This topic had to be addressed, and I'll probably address it again in a future episode.

Does the scale get your blood pressure up? I get it. I’ve been there! This episode challenges you on your ideas about the scale, and your relationship with it.

I’m calling for a cease fire on your scale weight! This is the episode for you if

The scale makes or breaks your day.
You always start the day by jumping on the scale to determine what to wear.
You think you need to be a certain weight to be healthy.
You’re focused on achieving a specific number.

Thanks so much for listening! If you loved this episode, please hit that subscribe button and leave me a rating and review. Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E13 - Don't Get it Twisted; Weight Loss is a Hobby

Tue, 13 Oct 2020 08:30:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

I've seen people in bodies that would be considered the perfect specimen to represent "health" and they were suffering physically and mentally trying to hold onto a body that felt like a full time job. I've heard it a thousand times. I want to lose weight to be healthy! But the reality is a little bit different. In this episode I break down:

Why it's important to be honest about your motivation to lose weight.
Why health is not a good enough reason for most people.
The mindset shift you NEED to have in order to enjoy the process more, and make progress long term.
How to avoid fitness burn out.
What the science really says about weight loss and health

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E12 - Hunger or Appetite Your Key to Fat Loss Success

Tue, 06 Oct 2020 08:30:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Hunger is our bodies way of letting us know when, and how much to eat. But there is more at play here than simply saying, eat when you're hungry. If only it were that easy! Learning to work with your hunger is the key to successful and sustainable fat loss. It's a skill that needs to be developed and practiced. In this episode you'll learn

How often you should eat, and how much
The difference between hunger and appetite (they aren't interchangeable).
What hunger really feels like.
How appetite throws a wrench in your plans to eat for your hunger signals.
How to stop resisting hunger.
How you know if your hunger signals are working.
Why you always feel like you're hungry.
How to adapt to a different eating frequency.
How to adapt your plan to accommodate strict eating times that you don't have control over.
The little things that get in your way of honoring your true hunger signals.
How to troubleshoot your hunger, when the habit just isn't working out for you.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E11 - Pleasure Centered Goal Setting

Tue, 29 Sep 2020 08:30:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Get your Desire Map Planner Here We are breaking the rule of no pain, no gain, and focusing on pleasure filled goal setting! In this episode you’ll learn:

What pleasure has to do with successful transformation (and how to make it work for you).
How to check in with yourself when you're feeling off track.
How to change your strategy instead of quitting.
To recognize your dial movers, and focus on less.
Choosing goals from abundance rather than lack and comparison.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E10 - Box Checking Your Way To Weightloss

Tue, 22 Sep 2020 08:55:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

If you hang around me long enough, you’re going to hear me say something along the lines of, you can’t just will yourself to transformation. Instead of thinking about what you have to do, you must think about who you have to become. I firmly believe that permanent change requires this. But if you’ve never been where you want to be, then it might be hard to imagine what that looks like, let alone actually put it into practice. In this episode you’ll learn -

The one trick you need to learn to cut through the diet industry noise.
How to build skills instead of going through the motions forever.
How to hack your mindset for success.
What you’re really missing, and how it holds you back.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E9 - Selfies and Body Image

Tue, 15 Sep 2020 22:00:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Warning: This episode has explicit language. I want to talk to you about photos today because very few things are as triggering as seeing yourself in one that you consider unflattering. This is a must listen, if you struggle with accepting how you look in photos. In this episode we’ll cover:

How to win the battle of you vs the photo.
A new way to look at a bad photo.
How selfies can help you heal your relationship with your body.
The most triggering kind of selfie, and why it's all messing with your head.
Why you should take more selfies, to heal the relationship with your body image.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E8 - Client Interview Amanda Nies-Berger

Tue, 01 Sep 2020 10:00:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

We had some audio issues on zoom, but this podcast was too good not to share. Please forgive the hiccups, and enjoy! I am so excited for today’s show because I have one of my favorite humans joining me. My client Amanda has worked with me for a while now. We became fast friends, and I can’t wait for you to get to know her. Amanda has had quite a transformation, and is continuing along her journey. You can check out her pictures on Instagram. But more impressive is her mental transformation. She has come a long way, in spite of her many obstacles that would have most people quitting. What she has to share is what transformation really looks like, and so we hit the record button to share it with you. In this episode Amanda and I discuss the ins and outs of dieting, including:

Why weight watchers and other diet approaches didn’t work.
Fears and challenges around building self-trust.
How self-care went from impossible to essential.
The dangers of diet culture, even showing up at your doctors office, and so much more.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

S1E7 - Binging Be Gone: Leslie Hooper helps you break the binge eating cycle.

Tue, 25 Aug 2020 08:00:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

My guest this week is Leslie Hooper, owner of HooperFit. Leslie has helped countless people stop binging, and guides them out of diet hell and into a peaceful relationship with food using a psychology based approach mixed in with a little tough love. I’m excited to have her on the show to discuss a topic that is touchy, but also very common, especially among those of us with long dieting histories. We are talking about binge eating, and I know this is going to have some incredible takeaways. Be sure to listen to the end to get a mic drop moment from Leslie, so you can stop this for good. Topics covered in this episode

Defining binge eating.
The problem with number chasing and restriction.
How identifying as a binge eater can set you back.
The trap of trying to diet your way out of binge behavior.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

S1E6 - Self-Sabotage Solutions

Tue, 18 Aug 2020 08:00:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

This is the episode that talks about self-sabotage. Not in the intentional, screw it kind of way. But in the way that your brain seems to be actively doing the most to ensure you never stop getting in your own way, no matter how hard you try. I'm breaking down

Common excuses, and why discipline isn't the problem.
How your thoughts determine your results, and how to try on new ones.
How you recognize a brain lie, and begin to change the patterns.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

S1E5 - Choosing the Right Diet

Tue, 11 Aug 2020 08:00:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

In this episode, I'll cover the essential questions you must ask, before you choose your next diet.
It's tempting to go on another diet, especially when something triggers that feeling of not good enough. But all to often we end up quitting because our willpower runs out, something in life comes up, and we hit the same obstacles time and time again.
This time, you want to do it right so it sticks.
Putting in the pre-work before you jump in, will yield much better results and you'll finally be able to say, "this is my lifestyle" instead of being on another diet year after year.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

S1E4 - If Not Dieting, Then What?

Mon, 03 Aug 2020 18:13:31 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

how effective is dieting, if you still have to do it year after year? You know that dieting is a frustrating endeavor but you don't know what to do instead. It's time to ditch the quick fix makeovers, and start judging successful transformation in a new way. In this episode you'll learn:

The one unsexy, boring thing that will never let you down.
How to make changes that stick.
How to choose what to work on first, when you feel like so many things need change.
What makes for a solid habit, versus a weak one.
Why shortcuts keep costing you long-term results
Why learning another diet trick isn't what you need now, or ever.
How habits shape your success.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

S1E3 - Beliefs are Essential to Your Success

Mon, 03 Aug 2020 16:27:14 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

It's easy to fall into the trap of trying to achieve your goal, and then believing it's possible. The idea that I'll believe it when I see it, seems logical, but it has a major flaw. In this episode you'll learn:

Why beliefs are a prerequisite to setting your goals, and how they provide a roadmap to reaching them.
Why believing ahead of time will amplify your success, and make change easier.
What your self-sabotage is really about.
Why you should question every belief you have.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

S1E2 - Do You Love Food Too Much?

Mon, 03 Aug 2020 08:00:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

How many times have you heard, heal your relationship to food? Sounds great, _but what the heck does it even mean? _ In this episode I'll cover: What it really means to love food. How to define what it means to be in right relationship to food. How your relationships in life can be a model for your success. The 6 things that make up your relationship to food. Why you shouldn't give up the foods you love. How perfection plays into your relationship to food.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Intro MindBody Alchemy

Mon, 03 Aug 2020 08:00:00 -0000

Episode Notes

Navigating the awkward space between body transformation, and unconditional self-love. All my years of dieting left me stressed about food, dependent on the scale, and in a constant battle with my body.

All the frustration wasn't for nothing though. I took away some incredible lessons, and now I'm going to share them with you.

As a fitness and nutrition coach since 2012, I have some insight into what works, what doesn't, and why you keep making the same mistakes over and over again.

No longer will you be a slave to one dimensional diet plans and programs that don't consider the most important piece of the puzzle.

This episode will teach you

The real reason you're still stuck, even though you've tried every diet.
The essential key to success that most diets and programs miss.
That you can love the skin you're in, and still have physique goals.

Be sure to hit subscribe and let's go!

This podcast is brought to you by https://soulcenteredfitness.co/ Never miss an episode: Join my mailing list for weekly coaching, and more. https://view.flodesk.com/pages/5d9dec8e8ab310000f0c1576

S1E1 - Why You're Still Overeating

Mon, 03 Aug 2020 08:00:00 -0000

Episode Notes

Find out your diet personality type. Take the quiz!

Can't stop overeating? Before you blame it on a lack of willpower, let's chat. This episode dives into the most common reasons you overeat, and covers everything from snacking to fasting, and everything in between. Topics in this episode cover:

The obvious, and the sneaky ways that overeating is showing up.
How dieting & deprivation sets you up to fail.
The habit you need to break if you want to stop this for good.
Why tricking your body is not going to happen.
How pleasure pays off big time.
To snack or not to snack?

And don't worry, I won't leave you without some practical steps to start turning this around right away.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy