Outsmart Overeating

Have you ever bought cookies you've been craving, consumed the entire box, and then taken out the trash before your partner returns home? Or maybe you've ordered a salad while dining out with friends, but stopped to pick up a cheeseburger and fries on your way home so you can enjoy the food without feeling judged? Yeah, me too.   Join co-coach, Eileen Trujillo, and I as we discuss why dieters like...

Calorie counting is often touted as the Holy Grail of fat loss, and while it is effective, it often comes with a heavy mental and physical price tag attached to it. From constantly being on-guard about how many calories every piece of food you eat contains to avoiding social events because you fear not being able handle the food that's there, for some this can be a one-way ticket to Crazyville, po...

With our phones being glued to our hands on a daily basis, social media is the place where many of us spend the majority of our digital time, and unfortunately this can hijack not only our fat loss results, but our happiness as well.  We are the result of our environment, and when we're constantly afloat in a sea of calorie counting infographics and shiny booty pics, it's easy to start to doubt wh...

Physical hunger shows itself with a physical sensation of emptiness in your stomach, often accompanied by a rumbling feeling. Psychological hunger is simply the desire to eat, with no physical indicators that your body is needing more food at that moment. Eating when your body isn't signaling a need for more fuel is a symptom of a deeper issue and can lead to weight gain when consistently ignored....

The most damaging beliefs of all are the self-limiting beliefs we have about ourselves. These toxic thoughts become our reality. It's a self-imposed box we lock ourselves into; it's the lens we view the world through and we behave in accordance with our beliefs about ourselves. It's this inner critic that prevents us from reaching our true potential. Join Rog Law & me as we talk about the dangers...

In last week's episode, I interviewed a Friends With Benefits client, Aubrey Allen, on how she was able to transition from a food-obsessed chronic dieter to someone who feels completely in control in any dining scenario while effortlessly maintaining her weight through the power of habit. In this week's episode, I interviewed another client, Julia Fletcher, on her unique experience in my coaching...

This week I'm super excited to share another client interview with Friends With Benefits member, Aubrey Allen. In this episode, Aubrey shares her experience within the program a lifelong dieter who struggled with labeling foods "bad" and chronic yo-yo dieting. After decades of traveling down dead-end roads that left her more frustrated than before, she joined the Friends With Benefits group to not...

When it comes to fat loss, how you're physically (and mentally) feeling at the end of a meal can determine so much of your actual success. Unfortunately, we often blow right past the signs that our body has had enough not for just one meal, but every meal. Do this often enough and you'll stay stuck, frustrated and confused as to why your efforts aren't yielding results. Join Rog Law & and me as we...

In the pursuit of achieving a lean physique, one of the most important aspects that is thrown by the wayside is....well, ourselves. While fat loss is a physical process that anyone can learn, we aren't taught to care for our mental well-being along the way.  Join Rog Law and me as we give you the lowdown on how to take good care of your mind while you take care of your body. Topics discussed: Wher...

Along the road of getting anywhere that we want to go, those fun and silly things we call "emotions" will jump into the street out of nowhere. One of the most notorious offenders (imagine it standing in front of a lineup holding some prison numbers if that makes your mind giggle) is guilt, and it can cause a wreck before you make any significant progress on your journey. Join Rog Law and I as we t...

Here's a shocking statistic for your eyeballs: 95% of diets fail, which I honestly think is a low number. If you don't stick to the unreasonably strict guidelines that most diets prescribe for the rest of your life, then the diet will inevitably fail. But here's the good news: you don't have to become part of this statistic  Join Rog Law & me as we get down and dirty and talk about the reasons why...

Have you ever noticed how perpetual dieters are never the leanest people you know? It's the lean people who are consistently doing the right stuff day after day, year after year, rarely talking about their "meal plan", "detox" or their next "cleanse." They don't even use the word "diet" or think about dieting as a New Year's resolution or goal. No drastic changes to their eating behaviors needed -...

Is alcohol stalling your weight loss? Probably. But this week's episode is all about how to enjoy booze without cock-blocking your dreams of having a better body. For many of us, the alcohol party began flowing in college during tailgates, beer pong, and keg handstands. But for some, the party hasn't ended and they''re still waking up with a pounding headache in a bed filled with Taco Bell wrapper...

The go-to fat loss tool that most people clamp onto right out of the gate is cardio, often at the expense the most powerful tool of body composition change: strength training. Join Rog Law & I as we put cardio in its proper place in your fat loss tool belt to help you get the results you're working towards so you can move on to other, more interesting things in your life. Topics discussed:  Why pe...

When it comes to how we look, how strong we are, how fast we're progressing and everything in between, our emotions can push our rational minds out of the driver's seat, take the wheel, and drive us straight towards Crazyville. Like sticking a fork into an electrical socket, comparing ourselves to others is more often than not a horrible idea that no good can come from. In this episode, Rog Law &...

When it comes to achieving our goals, the biggest obstacle to our progress is ourselves. To be able to defeat the enemy, we must first know them, so join Rog Law & me as we dive deep into enemy territory to arm yourself with the tools to emerge victoriously! Topics discussed: Common reasons that people self-sabotage Inner toddler vs inner adult The mindset of finding your WHY, and opportunities in...

It is without question that we will encounter stressful circumstances in our lives. Instead of doing everything that we can to avoid them, it makes more sense to invest in the tools that not only allow us to successfully navigate stressful situations, but to thrive despite our circumstances. Join Rog Law & me as we give you the lowdown on stress and how to make sure you don't get steamrolled by it...

This week I'm super excited to share another client interview with Friends With Benefits member, Maddie. In this episode, Maddie shares her experience within the program as an emotional eater and chronic yo-yo dieter. After many years of unsuccessful dieting attempts, she joined the Friends With Benefits group to not only lose the weight, but to lose the mindset that caused her to gain it in the f...

The world has changed in a huge way and the disruptive impact that it's having is far-reaching. Instead of feeling completely overwhelmed and being led by your emotions during these trying times, join Rog Law & me as we discuss how you can navigate this current situation while still making progress in the areas of your life that are important to you. Topics discussed: How to manage your emotions d...

In this episode, I had the pleasure of interviewing current Friends With Benefits, client, Miriam Blyth. As someone who struggled with losing weight for 20 years, Miriam opens up and shares the traumatic story behind her first dieting attempt and how that event propelled her into a negative spiral of disordered eating for decades. In this week's episode, we discuss: The biggest challenges she face...

When it smiles in our favor, we're walking on cloud 9 and nothing can bring us down. When it shows us a number other than the one we want, it can send us into a mental and physical tailspin. The scale is a neutral device, but when it comes to the amount of power we give it to have an impact on our lives, neutral is the furthest thing from the truth. In this episode, Rog Law and I talk about how to...

We want fat loss and we want it NOW! Unfortunately, no matter how fast we want results, change happens on its own schedule and the more we try to fight it, the harder we inevitable will crash and burn. In this episode, Rog Law and I discuss the power of letting go of the timeline when it comes to your fat loss goals. Topics discussed: Why boxing yourself in with an arbitrary timeline can do you mo...

When it comes to the role that food plays in our life, it can be challenging to not give our personal power away to it. If our life was a concert, the goal is to create a relationship with food that has it as a background dancer, not the main star. In this episode, Rog Law and I discuss developing an empowering mindset around food. Topics discussed: How to begin to put food in its proper place in...

Angelina Jolie vs Jennifer Aniston The Rock vs Jason Momoa NSYNC vs Backstreet Boys These questions are hard enough to answer, but do you know the one that leaves people perpetually stuck? Feeling satisfied vs feeling stuffed. In today's episode, Rog Law and I dive directly into this important distinction, one that doesn't get talked about nearly as much as it should. Topics discussed: The psychol...

What do climate change, a T-Rex chasing you down the street, and banana bread have in common? The fact that someone is afraid of each one of these! The first two? That makes total sense. The banana bread? Not at all. When it comes to food, it can be really tough to leave our emotions behind. In this episode, Rog Law and I serve as your guides to help you move beyond fear when it comes to specific...