Fitness & Sushi

Last Thursday I podcasted about my experience with emotional eating and how I worked through the process of saying no to getting the pumpkin fritters I felt the compulsion to eat (episode T32). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A member of our Elite community asked a great question about that episode, and I wanted to expand on her thoughts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To paraphrase, she asked how me saying no to the fritters reconciled wi...

You always have permission to eat anything, but how do you know when you should? Knowing is the understanding the difference between indulging for self-care and indulging for self-sabotage. On today's solo episode, Deanna answers the question "When is self-indulgence self-care, and when is it self-sabotage?" so you can know when skipping the workout, heading to the spa, or eating the chocolate is...

🟡 In this episode - "How to Navigate Your Ideal Body Journey Through the Holidays" , you'll learn... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 The situations you need to be on the lookout for ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 How to stay on track without sacrificing your enjoyment ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Strategies for handling one-off events ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why "making room for calories" backfires on you ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 How the diet industry preys on your holid...

Emotional eating is bound to happen at some point, and what you do when the compulsion gets set in motion is key to the outcome you experience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode Tony shares a recent emotional eating struggle he went through and how he was able to get through it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If the episode was helpful, consider leaving a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can conn...

What does an unhealthy relationship with food look like? Well, it can look a couple of different ways, or a combination of both. On today's solo episode of the podcast, Deanna dives into two of the most common ways an unhealthy relationship with food manifests so you can identify your struggle and start to eat "normally" again. If you enjoyed this episode please leave us a 5 star rating and review...

🟡 In this episode - "How to Tackle Your Binge Eating Behavior" , you'll learn... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 What causes binge eating ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why most food-centric approaches don't work ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 What you need to do to start feeling in control of food again ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 The 3-part framework for overcoming binge eating ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 How you can reframe bingeing as an asset ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why Deanna is the c...

If you're unable to stick to the calorie deficit you've created, there's one of three reasons this is happening. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode Tony goes through 3 reasons why your intentional calorie deficit is unsustainable and what you need to do before one can be effective. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If the episode was helpful, consider leaving a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can co...

Have you ever stopped to investigate the messages you got around what you should look like, and what gives you value in a looks-obsessed society? On today's solo episode, Deanna takes you on a journey through some of the shocking messages she received as a child around what women should be, so you can understand how to explore your own anxieties around your worth and take back the control. If you...

🟡 In this episode - "How to Start Seeing Your Hunger as an Asset Instead of a Liability" , you'll learn... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why hunger isn't something to be avoided or feared ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why you don't need to fight your hunger to lose weight ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 The strategy for turning your hunger into an asset ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 The reasons you see hunger as an obstacle to your goal ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why you can onl...

The path to food freedom is through your body image. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So many people are focused on their eating as a way to change their body, but in reality, you should be focused on your body image if you want to improve your eating. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Why? Because the perception you have of your body influences how you go about eating. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode Tony explains the tie between your body...

How do you get from a struggle to a breakthrough? #Donthateinvestigate On today's solo episode of the podcast, Deanna breaks down the mantra that will break you out of self-sabotage and frustration and help you understand the exact next steps to take. If you enjoyed today's episode please give it a 5 star rating and review. To get more information on the Built Daily Mentorship , click here.  Follo...

🟡 In this episode - "How to Give Up On Body Control Without Giving Up On Yourself" , you'll learn... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 How to stop thinking about manipulating your body all the time ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why giving up diets isn't the same thing as giving up on your health ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 What body manipulation needs to be replaced with ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why the opposite is body manipulation isn't body neglect ⠀⠀⠀⠀⠀⠀⠀⠀...

Criticism and judgement are part of life. You will never be able to get away from them. They are part of the human experience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What isn't part of the human experience is letting judgement and criticism bother you and keep you from living your life to the fullest. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In order to get to a place where you are immune from the negative thoughts and words of others, you have to stop add...

It's much easier to manage overeating, hunger, and food in general when life goes according to plan, but what about when things become chaotic? On today's solo episode, Deanna coaches guest Shaina through her struggles with bringing her new healthy food relationship and habits on the road during her frequent travels. You'll learn how to manage balance no matter what is going on with your life, eve...

Have you ever struggled with staying in control with food? You try and try to force yourself to eat the perfect foods, macros, or calories and keep finding yourself at the bottom of a pint of Ben & Jerry's, frustrated and feeling awful.  On today's solo episode, my guest and mentor Jill Coleman of JillFit shares how she found herself stuck in a cycle of restricting for fitness competitions only to...

We don't need any more people telling us the obvious - we need help understanding WHY we're struggling to implement the goals we want to achieve. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode Tony explains what you need to focus on in order to start consistently doing the behaviors you know are good for you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If the episode was helpful, consider leaving a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ ⠀⠀⠀⠀...

🟡 In this episode - " How to Get the Most Out of Your Health & Fitness Without It Consuming Your Life " , you'll learn... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why fitness doesn't have to be a hobby for you to get the benefits ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 The 20% you need to focus on to get 80% of the benefits ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 The mindset shift you need to maintain effective habits when motivation is low ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why you don't need to j...

Permission-Based eating is a way of relating to food, but one that comes with a lot of questions, like is saying no ALWAYS a form a restriction? On today's solo episode of the podcast, Deanna coaches guest Hayley through some of the most common questions and misconceptions of Permission-Based so that you can know when it's best to say yes and when it's best to say no to the foods you love. If you...

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Join us in Built Daily Elite! - https://builtdaily.com/elite/ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ —— ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Using the scale when you have an unhealthy relationship with your body is like staying in a toxic relationship when you're trying to heal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Similar to how calorie counting isn't bad UNLESS you have an unhealthy relationship with food, using the scale isn't bad either - UNLESS you have an unhealthy relatio...

Why is it so hard to let go of the idea that dieting is going to save us and solve all our problems? The longer we hang on to this fairytale, the more we prolong our healing and the path to TRUE long-term success. On today's solo episode, Deanna wipes out the myth that dieting is going to solve your issues so you can stop wasting your time and transform your life and your health. If you enjoyed to...

🟡 If you want more self-worth or confidence, give it to yourself. Stop making it contingent on a smaller body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The more we tie our self-worth to our body, the more uncomfortable we are in our own skin. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instead of using food and exercise to meet our needs and feel our best, we end up using them as tools for controlling our body and value. Because any unwanted number on the scal...

All-or-nothing thinking prevents you from seeing solutions to your problems. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instead, when things aren't going exactly the way you want them to, you end up taking less than desirable action, or none at all. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode Tony walks you through his peanut butter M&M dilemma and how he used his healed relationship with mind to overcome detrimental all-or-nothing thinkin...

We live in a culture that is obsessed with dieting and small bodies. Diets, coaches, trainers, free information is literally everywhere. And yet with all of these resources, our culture is becoming more and more unhealthy and struggling with health issues at an increasing rate that is staggering. So what is the disconnect? Dieting and the mindset it has given you. On today's solo episode, Deanna g...

🟡 To join the FREE 3-day Built Daily Breakthrough Sessions event, just go to the following link to get the details and sign up - https://builtdaily.com/sessions/ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ———————— ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Inconsistent eating is a side effect of diet culture thinking. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You might have the best of intentions for taking control of your life, but if you get unknowingly sucked into the diet culture trap, yo...