The Diet Diaries

This is one of those episodes where something happens and I need to talk about  it IMMEDIATELY. Like an emergency podcast, but in a good way.  I dropped everything to record this because the thoughts came to me and felt so urgent to discuss. And here’s what it's about. Putting disordered eating out into the open. Helping people understand what disordered eating is and why it's happening...

Episode 97 of The Movement Diaries is all about why I’ve started adding in HIIT workouts after a 5+ year hiatus. HIIT stands for high intensity interval training and is the type of workout that I used to do years ago, when exercise was only about earning food or burning off food.  I share the two main drivers that brought this about after all these years and how I’m able to do these workouts witho...

Today I’m talking about why I’ve totally changed how and why I wear my Apple Watch. I got my watch 3.5 years ago and from the moment it arrived, I wore it everyday, all day.  I loved seeing the data around movement and it felt so convenient and easy to have text messages show up on my wrist. I (mistakenly) thought it would keep me off of my phone. And yet over time, I started to notice a shift in...

I’m back with a guest today, my neighbor, colleague and friend Janine Flannery who is the founder of the Allergy Aspect, which creates awareness and advocacy for people living with food allergies and EOE (a rare esophageal disease associated with food allergies). Janine shares what it was like when her infant son was diagnosed with multiple anaphylactic food allergies and how it transformed her li...

Today’s episode is like a mini coaching session around the core skills you need to be working on to feel at ease around food and in your body. I break this down into three categories: what, why and how. What focuses on the nutrition part of eating-learning how to choose a protein, carb and a fat. Knowing what foods are what and how much you need of each. Why focuses on learning the difference betw...

We’re back! (Apologies in advance I forgot to shut off my window A/C unit, so theres a little intermittent background noise). And today’s episode is all about what, how and why I ate and moved/exercised in Greece. I share my thought process and the skills I used to choose what to eat throughout our trip. And as probably will come as no surprise, these are the same skills I use everyday at home. Th...

Two important announcements to start:  The Movement Diaries is taking a 2 week vacation while I’m away in Greece! New episodes will pick back up Monday, September 12. The waitlist for my 6 week group coaching program, Eat with Ease, is open. This is a skills based program to help you find more acceptance, ease and trust when it comes to food, eating and body image. Click here to join so you get fi...

Let’s talk about time. How much time we need to make lasting changes. How long the coaching process takes How much time you’ve spent living in the chronic diet cycle and why accepting that is a key part of setting expectations. How long it takes to learn, practice and get proficient at the skills you need to find ease around food and in your body.  How much time it takes for your body to respond t...

This might be one of my favorite episodes. Because it gets to the core of how I approach coaching and what really creates change that lasts for life.  Today I’m talking about values and why using a values based approach to reworking your relationship with food and your body is the key to long term success. This is really about shifting our choices from being driven and motivated by external pressu...

Today I’m talking about one of the most common and damaging words we use to talk about ourselves-and that is the way we use the word fat. We have weaponized the word fat to be the absolute worst possible thing we could ever be.  And until we learn to strip away the emotion we’ve assigned to that word, we won’t be able to change anything about how we feel about our bodies.  One of the simplest ways...

Today’s guest is Pilates teacher and studio owner Allison Skewes.  Allison comes from a place similar to many of us, which is that exercise is was about weight loss and changing your body. So when she found Pilates and discovered how amazing it felt for her, it became not just a form of exercise but also her career. As a woman living in a bigger body, Allison’s focus is on creating an inclusive ex...

Solo episode today talking about what happens when you make the choice to break up with traditional dieting and begin figuring out how eat in a way that is sustainable everyday, all the time. Forever. You have to totally redefine what it means for what you’re doing to be working.  Because we’re used to a drop on the scale to be the way we measure if what we’re doing is working. But when you choose...

Today I’m talking with body neutral strength and fitness coach Christine Chessman. Christine is an eating disorder survivor, mom of 2 girls and an amazing advocate for women finding acceptance in their bodies through exercise. As a body neutral coach, Christine places no focus on weight loss/aesthetics through exercise-its all about relearning how to incorporate movement into your life in a way th...

This has been on my list of topics for a long time and today is the day. Why we get stuck in the binge/restrict cycle and how to break it.  I’m sharing a seemingly meaningless story about a recent lunch to illustrate the change that is possible when you commit to doing the work. One of the key pieces is getting honest with yourself about whether you’re eating what you want or what you think you “s...

In today’s solo episode I’m talking about whether you are talking to yourself as your own enemy or your own ally. I shared an IG post about this recently that really resonated with all of you, so wanted to create another resource to learn more about this idea here.  I’ve been spending a lot of time studying and learning more about self compassion as a practice to shift body image and the behaviors...

Today I’m talking with movement teacher and human body expert Dinneen Viggiano. Dinneen is the founder of Retrain Back Pain, an approach to self care that teaches you how to self advocate, educate yourself around pain and learn to improve your quality of life even when nothing else has worked.  Our discussion covers so many useful topics from how to deal with chronic back pain (spoiler alert, its...

Today’s episode is a follow up from an IG story thread from last week-because what I was sharing  needs a more permanent place than an IG story that is long gone as a resource. And what I’m talking about today is how you choose, in any given moment, what and how you want to eat.  Not based on what we’ve been taught is “good” and “bad,” but based on what you have learned works for you.  This is abo...

Today I’m talking with Toronto based Registered Dietician and coach for working moms Ahuva Hershkop. Ahuva helps women make the transition from living a life by default to a life be design. I love this articulation and everything Ahuva shares in her approach to living a fulfilled life as woman, a mom, a friend, a daughter; all of the roles we manage everyday.  We have such a great conversation aro...

First, I’m talking about how important it is to take action for causes you believe in. Specifically, for gun reform. In the wake of last week’s horrifying tragedy in Uvalde, TX I encourage you to call your political representatives -US Senators and Congress person and let them know how important it is for them to support stricter gun laws.  But today’s episode is really about joy. What we rely on...

Just because we have a thought doesn’t mean we have to do something about it. This isn’t about ignoring the thoughts, wishing them away or pretending they aren’t there. Quite the opposite. Its about noticing. Acknowledging. And then making a conscious, intentional choice about how we want to respond.  We make a lot of choices and decisions on autopilot, especially around food and our bodies. Wheth...

Why do we know what we need to do or want to do and yet can’t seem to do it? Classic self sabotage. I’m talking through the answer to this on today’s episode.  Spoiler alert-its not because you didn’t have enough will power or motivation.  Its because doing new or different things, even when we know they are better choices for us, creates a lot of discomfort for our brains. Its actually a normal r...

I randomly put on an episode of The Home Edit last weekend and it ended up inspiring today’s episode.  Here’s the crux of it. We are misusing and misunderstanding the word health.  Being healthy is not about eating nutritious foods. You can eat tons of “healthy” food and be an unhealthy person. You can eat “unhealthy” food and be a healthy person.  Health is about SO MUCH MORE than what you eat. I...

Today I’m talking about the language we use around food and why it matters.  Words like clean, treats and junk. Because language like this implies good and bad. On and off track. And without us even realizing it, these words perpetuate the all or nothing mindset so many of us struggle with.  We set ourselves up to feel crappy when we use words like this around food because of the guilt and shame a...

Today is a fun one! I’m talking with business, nutrition and life coach Ashley Pardo. Ashley was my coach for 6 months and now I am grateful to have her as a mentor and a friend. At its core today’s conversation today is about body image and how to make peace with how you feel in your own skin. We both share lots of personal experiences and candid thoughts on: What body acceptance actually means W...

I had a nose job when I was 16 and thought it would make me feel pretty, happy and self confident. It didn’t. And I’m today talking about why. As someone who went to extreme lengths to change something about my body in order to be happier, I want to shout from the rooftops that you don’t improve your body image by changing how you look on the outside. You do it by changing how you feel about yours...