Outsmart Overeating

If you've ever said: "I'll start tomorrow" "I need to eat all of this now because tomorrow it's back to the diet" "I'll get back on track on Monday" This tells me you're someone who struggles with the "all-or-nothing" mindset. Unfortunately, when you have this thought pattern, it makes consistency nearly impossible to achieve. And consistency is essential for success. Logically, you know you shoul...

A couple weeks ago, I flew to San Antonio to meet with Coach Steph Miramontes for some projects we're working on. While there, she and her wonderful husband, Nefi, took me out to a fabulous 12-course dinner. And let me tell you, it was an experience to remember! In the past, this is exactly the type of dining situation that would have paralyzed me. I would have felt anxious about not being able to...

This week marks the beginning of several weeks of holidays. That means parties, family gatherings, and lots of food. Thanksgiving is all about being grateful for what we have, who we are connected to in our lives. But too often, for most, it's all about the food. The turkey. The stuffing. The pies. The side dishes. Need I go on? You don't have to go to your holiday meals carrying a small Tupperwar...

Tomorrow, we officially open the doors to the 6-week holiday eating program, F*ck Fruitcake ! If you want to be able to celebrate the holdays eating all of your favorite foods without the gulit (and the weight gain), then this program is for you. But don't get it twisted, the strategies and mindset shifts detailed in this program are not only appicable during the holidays, but for the rest of your...

Don't miss it! November 15th - 18th, I'll temporarily be accepting clients into my very first Holiday Eating program - F*ck Fruitcake !    This program has been a long time coming, but I'm excited to show you how to end yo-yo dieting so you can celebrate the New Year feeling better, not worse. Learn more now ==> HERE   In today's episode of the Fat Murder Podcast , co-coach, Steph Miramontes , and...

Don't miss it! November 15th - 18th, I'll temporarily be accepting clients into my very first Holiday Eating program - F*ck Fruitcake !    This program has been a long time coming, but I'm excited to show you how to end yo-yo dieting so you can celebrate the New Year in clothes that fit better, not worse. Learn more now ==> HERE   Whether it's eating a whole bag of chips in front of the TV, or the...

With Halloween upon us, the Sugar Express is rolling full steam ahead!   This is the time of year when cravings reach critical mass, new diabolical scientific concoctions hit the streets, and candy bowls across the land always seem to be filled to the brim.    Unfortunately, this holiday also brings about unnecessary stress, self-judgement and uncontrolled eating - truly scary stuff! Join co-coach...

In this episode of the Fat Murder Podcast , co-coach, Laura Kalirai , and I talk about the wild-eyed 'all-or-nothing' beast and the many ways that it rears its ugly head in the pursuit of our goals. Join us as we explain how to turn your fear of failure into a super power that unlocks achievement in areas of your life where you typically self-sabotage. Topics discussed: The myth of perfection and...

Most often people get confused about what boundaries are and what they are not. In this episode, I invited co-coach, Laura Kalirai , to help set the record straight by looking at the differences between this amazing tool for creating intimacy and simply setting expectations for other people. Boundaries are never easy to establish, but avoiding them is doing you and your relationships a disservice....

This episode is dedicated to the Unstuffed fence sitters. (Learn more HERE ) We're opening the doors to new clients tomorrow! Coaches Steph Miramontes and Laura Kalirai join me on this week's episode of the Fat Murder Podcast to talk about the program and everything we've learned over the years. Both from a client's perspective (Laura) and from the angle of a coach and program developer. In this e...

The Three Pillars of Successful Weight Loss workshop is happening today! Register here . In this episode, co-coach Steph Miramontes joins me in having the pleasure of interviewing client two-time client, Melissa Parinello. Melissa joined the Friends with Benefits (now Unstuffed ) group coaching program in 2020 — focused on losing weight In 2022 she came back for another round after realizing that...

On this week's episode of the Fat Murder Podcast , co-coach, Laura Kalirai , joins me as we discuss how to lose weight through Hunger Directed Eating. As I tell my clients, these are not rules. Your diet brain is going to turn them into rules since that's what you're used to, but this is how you take care of yourself in a loving way. They are "If love could speak to you about food" guidelines. The...

We all know change is hard, but is there something we can do to make it easier? Approximately 70-80% of all human behavior executed in a day is done through the power of habit — from how many times we hit the snooze button in the morning til what route we take home from work. So when we want to change a behavior in our lives, suddenly it takes intentional effort and may require us to go in a compl...

Body image is one of the most challenging areas of work I've experienced both personally and professionally. And it makes sense. We live in a culture that values thinness, so it's only natural to desire and work towards being "better," fitter, and a "toned up" version of yourself. This is what society deems as a representative of beauty. Since our earliest days, we have been taught to feel shame a...

Consider what "triggers" you to eat more than your body needs. It all starts with our thoughts. And our thoughts lead us to a feeling — for better or worse. And these feelings are what drive our actions. Our actions produce our outcomes. When we take action, we get a result. And when that action is overeating, the result is excess body fat. This is basic Cognitive Behavioral Psychology and it's wh...

This week in the Fat Murder Podcast , co-coach, Laura Kalirai and I talk all things cravings. Topics discussed: The important difference between physical hunger and cravings. How we unintentionally turn craving from a cuddly puppy into a rampaging monster. Lifestyle factors that increase our level of cravings. Actionable steps to reduce our cravings and put them in their proper place. If you're ba...

Daniel Pink is the best-selling author of books that show the hidden ways to motivate yourself and those around you. His new book is all about The Power of Regret. Daniel was still in his 20s when he'd risen to be the chief speechwriter to the Vice President of the United States, but he walked away from it all with no idea what he wanted to do next. He decided to bring his wisdom to all of us with...

Body image can really mess with our heads — in bed…and in other areas of our life. The way you see your body can have a big impact on your feelings about yourself and your ability to show up in your life. Today, on the Fat Murder Podcast join co-coach Steph Miramontes  and me as we discuss the feelings of body self-consciousness and how it can interfere with cultivating a rich life that you love....

Today, on the Fat Murder Podcast , we wanted to talk about habit formation and how long it really takes to form a habit.   Unless you've been living under a rock, you've likely heard that it takes 21 days to form a habit, but is that true? And where did that number come from?   If you're anything like me, you learned it as if it was some kind of undisputed fact.   Life lesson: When a lot of people...

Today, on the  Fat Murder Podcast , co-coach, Steph Miramontes and I talk about confidence. More specifically, how to create confidence, because this is one of the biggest issues that so many of our clients struggle with. Why does confidence even matter? Why is it something that we should strive for, and create in our lives? I personally think that it's very important because with your dreams comb...

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, Laura Kalirai , on this week's episode of the Fat Mur...

Portion sizes have increased over the years, and food is more convenient than ever. And when our environment is filled with an abundance of food, it can be hard to say no, especially for a dieter who feels restricted and deprived. In a 2015 review of 72 studies published by the Cochrane Library, it says, "Research consistently shows that when we're presented with a big portion, we eat more—even wh...

T H R E E  Y E A R S This week on the Fat Murder Podcast , co-coaches, Eileen Trujillo and Steph Miramontes are back to help me celebrate our two year anniversary. In this episode, we hosted an 'Ask Me Anything,' where listeners were encouraged to write in with their questions so we could answer them on the air. Topics discussed: thoughts on Sunday meal prep our favorite "beauty product" how to st...

In last week's episode, I interviewed sister clients, Cheryl and Janine, on how they were able to transition from long-term yo-yo dieters who felt out of control around food to losing weight using the power of habit. This week, I'm excited to share the interview of Unstuffed client, Anne Exmoor, on her unique experience in my group coaching program. As you know, no two dieters are the same and we...

In this episode, I had the pleasure of interviewing sister clients, Cheryl and Janine. In 2021, Cheryl was frustrated with having regained weight AGAIN and was contemplating another stint on Weight Watchers. As someone who experienced a history of yo-yoing with no long-term results to speak of, she decided to do something different and brought her sister, Janine, along for the ride. After working...