Fitness & Sushi

Too many people use the terms weight loss and healthy interchangeably. But they are not synonyms. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If weight loss is going to happen, it's going to happen as a byproduct of you getting healthy. It is a side effect of improved health IF the behaviors that create the improved health lead to that outcome. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Most people have this backwards. They think it's the weight loss that leads t...

Diet culture has taught us that there is one way to deal with a negative body image: go on a diet! On today's solo episode of the podcast, Deanna teaches you what to do with the negative feelings you have around your body that will not only keep you off the diet rollercoaster, but move you towards a more consistent healthy lifestyle. If you enjoyed this episode, please consider leaving a 5 star ra...

🟡 In this episode - "How to Tolerate More Discomfort So You Can Grow " , you'll learn... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 The types of discomfort you need to learn to navigate ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why discomfort is a necessary part of the growth process ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 What needs to be paired with discomfort in order for it to be effective ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why stress isn't always a bad thing ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 When you need to utilize w...

Something I'm constantly seeing from fitness coaches is this idea that it's OK to want to lose weight in order to look and feel better. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yes… it's 100% OK to lose weight for any reason you want to. But with those choices also come consequences. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode Tony explains the faulty thinking is the "look better" mindset, and the better way to approach your desires. ⠀⠀⠀...

"Swimsuit season is just around the corner!" *vomit* Diet culture is glorification of weight loss at all costs, and for decades it has shamed us for daring to wear a swimsuit, shorts, or tank tops if we didn't yet have our "summer body". On today's solo episode of the podcast, Deanna rages against the machine of diet culture and the ridiculous standards they've caused you to internalize so you can...

🟡 In this episode - "How to Know When You've Taken Your Ideal Body Pursuit Too Far " , you'll learn... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 The process we use for making adjustments to your Ideal Body ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 When to push for changes and when to pull back ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 The role acceptance plays in the calibration process ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why improved health or body changes aren't guaranteed ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 What happens if...

As you work on healing your relationship with exercise, your goal is to attach new meaning to physical activity. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If much of the association you have with exercise is all about body manipulation, weight loss frustrations, and lack of enjoyment, then you are going to find it very difficult to consistently work out. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A miserable means rarely takes you to an enjoyable end. So you ne...

You're desperate to make changes, so you implement a plan...and then, in what feels like an out-of-body experience, you find yourself at the bottom of a bag of Doritos wondering what the hell just happened. Why do we do this to ourselves? This is so normal, and the good news is it's quite solvable! On today's solo episodes, Deanna will walk you through the 3 main reasons you're sabotaging your hea...

🟡 In this episode - "How to Implement a Healthy Boundary Without It Feeling Like a Food Rule " , you'll learn... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 The difference between a healthy boundary around food and a food rule ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 The state of mind you need to be in in order for a healthy boundary to be effective ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why you might think a food rule works but it really doesn't ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why from the outside...

One thing is for certain - at some point on your Ideal Body journey, someone is going to say something and you're going to get offended. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ They may say something directly to you, or you may read or hear the words of another person being directed to someone else. Either way, their opinions, also known as their judgements and beliefs, are bound to cause you some discomfort eventually. ⠀⠀⠀⠀⠀⠀...

"OMG you look so great!!! Have you been losing weight? You look incredible!!" Hearing this might have felt great at one time, but chances are you experienced the dark side of being complimented on weight loss at some point in your life. On today's solo episode, Deanna explores the shadow side of being complimented for weight loss so you can be more aware and protect yourself in the future. If you...

Whether judgement is coming from other people or if it's your own self-judgement, we tend to focus on avoiding the emotional discomfort associated with it at all costs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But the true cost of fearing judgement is how small your life becomes. You become hyper-focused on curating your life in a way that accounts for all potential threats of judgement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode Tony s...

What does it look like to give up the prison of dieting, de-program diet culture, and liberate yourself to live your full life experience in your Ideal Body? On today's solo episode, Deanna takes you step by step from the beginning of the typical journey so you can know what to expect along the way as you heal, and see what is waiting for you on the other side. If you enjoyed today's episode, plea...

🟡 In this episode - "How to Exercise When You Don't Have the Energy To Do It , you'll learn... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 When you need to push yourself and when you shouldn't ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why willpower can be a useful tool in this situation ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 How to address your resistance to working out ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why you need a healthy relationship with exercise in order for willpower to be useful ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶...

So much of our past influences our life to this day. We have experiences that create an imprint in our minds. These emotional bookmarks are then held for us and are used to interpret the events of the now. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wouldn't it be nice to be able to change our past? Well, it's possible. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode Tony explains how you can change your past and its influence over your present...

Should you try intermittent fasting? A question we've been hearing a lot of lately, and one without a black and white answer...that depends on a lot of things about YOU. On today's episode of the podcast, Deanna shares her thoughts on intermittent fasting and whether or not you should consider trying it. If you enjoyed this episode, please consider leaving a 5 star rating and review. To work with...

🟡 In this episode - "How to Create Your Own Food Paradise" , you'll learn... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 What happens when you're not satisfied with your food ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 The key variables to focus on to enhance your diet ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why constantly needing a break from your diet is a red flag ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why your weekend eating tends to improve when you bring more satisfaction into your weekdays ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶...

🟡 In this episode - "How to Create Your Own Food Paradise" , you'll learn... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 What happens when you're not satisfied with your food ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 The key variables to focus on to enhance your diet ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why constantly needing a break from your diet is a red flag ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why your weekend eating tends to improve when you bring more satisfaction into your weekdays ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶...

For a lot of people, giving up the idea of losing weight feels like they're giving up on themselves. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I understand. But this type of thinking is a byproduct of being swept up in Diet Culture. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode Tony shows you why this thinking is misguided and backwards, and how you should be framing this situation instead. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If the episode was helpful, consider lea...

When we say "love your body", do you think of looking in the mirror and admiring what you see? On today's solo podcast, Deanna explains why loving your body is not a state of mind, but a set of intentional actions you take everyday so you can get consistent and improve your life experience. To get more info on the Built Daily Mentorship, click here . Follow Deanna on Instagram .

🟡 In this episode - "How to Spot the Smoke and Mirrors of Diet Culture" , you'll learn... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Some examples of misleading propaganda ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why you should take everything you see with a grain of salt ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 How to put on your reality goggles and see the whole picture ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why popularity I'd a diet isn't a good indicator of your success with it ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 The problem...

So many of us are competitors in this worldwide beauty pageant called Life.   We all get what feels like honorary nutrition and exercise degrees so that we have enough knowledge to change our bodies.   And why do we do this? So that we can feel more valuable as a human being. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode Tony explains the belief most people have of "my body is my worth", and how to overcome i...

I found an old food diary and instantly wished I could go back in time and coach myself... What would I say to 25 year old Deanna about the cookies she can't stop eating? On today's solo episode of the podcast, you'll learn my advice to myself so you can use it in case you're struggling with cookies the way I was then. If you enjoy this episode please consider giving us a 5 star rating and review....

🟡 In this episode - "How to Stop Taking Criticism and Judgement Personally" , you'll learn... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why even though criticism feels like it's about you, it really isn't ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Where yours and other people's judgements come from ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why understanding yourself is key to understanding other people's judgement ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why you should take compliments with a grain of salt ⠀⠀⠀...

Your beliefs filter your world. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ They are the reason two people can live through the same situation, yet experience it differently. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Why do I tell you this? Because that's what your life is - a never-ending series of experiences that are shaped by your beliefs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So if you want to change your life, you need to change your beliefs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode Tony he...