Eat Well, Think Well, Live Well

Join the Group Coaching Program  HERE How you construct your meals can feel very “diety” if you are counting macros and weighing your food. But it doesn’t have to be that way. Focusing on balancing proteins, fiber and fat on your plate not only will help you stay full longer, it will also help balance your blood sugar. You can do this just because you care about how you fuel your body--not because...

Yoga can be so intimidating! Amanda Low really breaks it down for us today–the perfect place to start, how to fit it in and why we should even bother!   This is the final installment of my Movement March series with our focus on different types of movement and the way the body uses energy also through NEAT. Check out the last two episodes for more: Episode 33: Resistance Training with Maverick Wil...

Movement March continues! Do you know what NEAT is? It's your non-exercise activity thermogenesis. That basically means all the movement you do in a day that is not part of your formal "workout" or exercise routine.  And you'll be shocked at how much difference it makes in your total energy expenditure for the day. In my dieting days I only thought my workouts "counted&quo...

Join us today to chat all things weight lifting for women, walking, and just overall getting started with the movement that counts for making a physical change in the body! Maverick and I even get into some diet culture stuff, bag on that diet app that I won't name here but you've probably used and build you up with some self love help!   BONUS CLIP FOR EMAIL SUBSCRIBERS! Want to hear th...

Liz Roman, Functional Nutritional Therapy Practitioner and Restorative Wellness Practitioner, joins me today to discuss constipation, bloating, gas and all things gut health! Even if you don't think you have gut issues, listen in because you will be surprised at all the things that are actually linked back to the gut--even your energy level! We share practical tips for constipation, gas, dige...

You've dieted in the past. And sometimes you lost weight.  What were you eating then? If you ever struggle to figure out exactly what you should eat now, especially since you've given up dieting with me, this episode is for you! Walk through this quick 4 question process  with me to get ideas about what really works for you body! Don't worry--I won't be telling you to go back o...

Have you ever wondered if my coaching program is just another diet? This episode is here to answer that question. I dive into 6 characteristics of a fad diet and discuss the flaws with each. Then you can decide if you think my program sounds like it shares any of those features! Don't miss this! -->Join the Group Coaching Program Waitlist HERE More from Well with Lisa: Your Go-To Meal Guid...

Have you felt like food is addictive to you? Is it fruit and vegetables, or more the ultra processed foods? I think I know what you answered there.  David Greenwalt and I discuss the addictive nature of ultra processed foods and how to get more real foods into your diet.  We discuss easy ways to get started and the importance of having a strong why--your whypower!  Key takeaways: Definition of ult...

Have you ever been so sick that you simply could not take care of your regular tasks, including taking care of the kids? Yes, we all have. Even if it's only for a couple of days, most of us have had the experience of not being able to function at our full capacity. This week, we are actually doing something a little different on the podcast. I know most of my listeners are women and they also...

How do you feel about wasting food? Does it bother you? Have you been a member of the clean plate club for a while? Maybe even since childhood? Today I'm going to give you some background on where the clean plate idea comes from and you will be surprised--I know I was.  Then we will talk about why our portions are so distorted and what it means for you if you've decided not to overeat an...

The microbiome--what is it and why should we care? This episode will answer that for sure.  For starters, consider that genetically "we are about 150 times more bacteria than we are human. We actually have at least 150 times more genes in our bacteria than we do in our human cells! So when you think about genetics and epigenetics and all the things we keep hearing about, bacteria is a big dea...

What do you think a life coach does? Just give you positive thought mantras and cheerlead you along the way?  Sorry but no. That's not how I roll.   I focus on intentional thinking and I care way more that you reach your goals than you are comfortable doing it! sound harsh? Nah. I just know that discomfort is, as Brooke Castillo says, "the currency of your dreams!" Key takeaways: Wh...

How many times do you wander into the kitchen just to get a little snack? Do you know what this is doing to your insulin sensitivity? My guest in this episode Dr. Chelsea Azarcon, teaches us the ins and outs of our hunger hormones, how insulin resistance and sensitivity play a role and why snacking is not actually great for our health. Over the course of the episode I counted 10 separate benefits...

Have you set any goals or resolutions for 2023? Maybe not since you think you are unlikely to achieve them. Only about 9% of those that set resolutions in 2022 reached their goals.   Don't be discouraged by this number. This episode will help you figure out how to be part of that 9%!!  Listen in to learn a few unconventional ways to reach your goals in 2023. Key takeaways: How to set goals--w...

This next week and half--the time between now (when this episode is published) and the New Year is not a time to dread those coming resolutions.  It's also not a time to overeat because of those scarcity thoughts that your brain offers you. You know the ones that sound like "well I better eat this now while I can!"  This leads to your brain worrying that everything will be terrible...

Do you still think like a dieter? The goal of coaching and intentional thinking is to stop thinking like a dieter and to choose a lifestyle that works for your body and your health.  I still have diet mentality thinking though--even after years of working on my thoughts! The difference for me though is that I've worked on it long enough that I'm on to my brain--and I talk back!  Listen i...

Anxiety is common in life but particularly for my clients when they are trying to lose weight.  We get distorted thought patterns, and we don't know how to get out of them. My guest Angela Adams is an expert coach on all things anxiety and she is helping us through these thoughts--giving us three ways to overcome them. These are strategies you can implement this week.   Key takeaways: What ex...

Have you heard of the Blue Zones? Seems like a dream right--just follow their lifestyle and you too can live to be 100! It's not so simple, or straightforward.  In this episode, Erin Skinner and I talk about Blue Zones, and specifically the vegan/vegetarian diet that is pushed with this company, and why it's not all it's cracked up to be.  I know you'll be surprised to learn ex...

Do you ever tell yourself you fell off the wagon? How does that feel? Do you feel like getting back up again when you are so unkind to yourself? Likely not.  In this super quick episode today, I address what Thanksgiving is, what it's not, and why saying "I fell off the wagon" is just not true! It's applicable to Thanksgiving, Christmas or a random difficult Wednesday. Don&apos...

Do you have an inner mean girl? We pretty much all do so don't feel bad in the least if you answered yes! In this episode, my guest Andrea Hanson and I dive into what is going on with that inner critic, where does it come from and what to do about it. This is such a great topic for all women, and especially for those that are trying to make health changes in their lives. Andrea W. Hanson is a...

Join me today as I welcome Jancee Wright to the podcast! We discuss the challenges of managing clothing when your weight is fluctuating.  Whether you are in a weight loss phase, or you want to be soon, Jancee will clarify what to keep and what to toss and how to organize what's left! Jancee is  a certified life coach + professional organizer and founder of “Finding your Fancee”.  She helps wo...

It's holiday season! Do you worry about all the food and parties and events and how will you ever keep up your weight loss? Or just keep from gaining weight?  Listen in to 6 tips I've been using with my clients for several years to keep your health and weight loss goals from moving to the back burner the next few months.  Don't forget to SHARE this episode with a friend! Tag me and...

Does getting on the scale cause all sorts of drama in your brain? What if I'm up? What if I was especially good this week and it shows? We give all this value to the scale and think that it's actually measuring our value and our efforts.  Spoiler: it's not. Hear me rant about why influencers get it wrong with throwing out the scale and what it actually is measuring. Don't forge...

Join me this week with my guest Brittany Lindsay.  Brittany is a Certified Fitness Instructor and Personal Trainer of 14 years & certified in over 17 different formats. She is a mom to 3 boys and lives in California. Her love of fitness runs through her veins as she grew up watching her mom teach for 35 years! She LOVES motivating others to reach their highest health and fitness goals. Find Br...

Avoiding negative emotions actually doesn't work that well. Let me teach you how we end up feeling the exact emotions we are trying to avoid!  Don't forget to SHARE this episode with a friend! Tag me and I'll send a little something special your way!  Key takeaways: Disappointment happens in response to a thought The full range of positive and negative emotions is what creates the h...