Fitness & Sushi

If you've ever tried to adopt a new healthy habit that ended up falling apart within a couple of weeks, you're not alone. You probably thought this was a character flaw but this couldn't be further from the truth. In reality, a very real formula is already in place with your habits, you just need to understand them and use them to your favor. On today's solo episode, Deanna answers the question "H...

A member of our Built Daily Elite community said - "if these professionals in charge of teaching me how to feel better about myself can't feel ok about themselves then why am I bothering?!?"   I thought it was a good question and concern of hers and thought it would make a great podcast episode. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode, Tony breaks down the true meaning of struggle, why it shouldn't be...

Do you think about either food or your body more than half the time? If so, you're not alone - this is a common but not normal artifact of diet culture. On today's solo episode of the podcast, Deanna answers the question "Why do I think about food and my body so much?" so that you can understand what traps lead to this obsession and do something about it. To join the free Food & Body Obsession wor...

🟡 It can be difficult to explain your Ideal Body journey to people who have only ever known diet culture. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The idea that losing weight isn't the primary goal for someone who is working on healing their relationships with food, body, exercise, and mind, can be hard to understand for some people. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ They might wonder what the point in all your work is if you're not going to lose wei...

Calorie budgets are not what determine how much you eat. Your food intake is influenced on a much more subconscious level.   By understanding the biggest driver of what, when, how much, and why you eat, you can start turning short-term progress into long-term changes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode, Tony explains the #1 thing that determines how much you eat and what you can do to make a much...

We live in a society that worships small bodies and demonizes fat. The messages are everywhere, and most of us have been absorbing and internalizing these messages since we were children. And while some of the messaging may have been well-intentioned (health), the phobia it created is harming us in ways we may not even realize. On today's solo-episode, Deanna dives into diet culture and the many w...

🟡 Losing weight is possible for everyone, but just because it's possible, it doesn't mean it should be something you pursue at all costs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ "Possible" is not free from side effects and consequences. Even if you have good and virtuous reasons for wanting to lose weight, your biology, psychology, and lifestyle might have other plans for you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But that doesn't mean you shouldn't att...

Your weight is a side effect of your life experience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Too many people get this backwards and make their life experience dependent on their weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So they focus on their weight instead of directly trying to improve the things that lead to the better life experience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode, Tony shows you what kind of progress can be made without losing a single poun...

For most humans, stress and emotions are going to be a very normal and predictable part of life - we can't escape them. But we CAN become more resilient to them. On today's solo podcast, Deanna answers the question "How do I stop using dieting and/or food to escape my feelings?" so that you can stop numbing out by obsessing over your body or eating emotionally. If this episode is helpful, consider...

🟡 Wearing a swimsuit shouldn't be a reward for looking good enough or acceptable to society. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yet year after year we feel resistance to wearing one, so we address this resistance by trying to lose weight - further reinforcing the belief that your worth is tied to your body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We think that looking a certain way will make us immune from judgement and criticism, but in reality, thi...

As you work to heal your relationships with food, body, exercise, and mind, you're likely to come up against some resistance. Thoughts, emotions, and behaviors will test your commitment to changing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can be proactive by managing your expectations and having a game plan in place for when things get tough. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode, Tony goes over 5 of the most common struggles...

We've all been there: panic at a doctor's weigh-in, a dressing room disaster, or an unflattering photo. But reacting in this state gets you nowhere fast. On today's solo episode, Deanna answers the question "What do I do when I feel triggered?" so you can skip the diet rollercoaster reaction and use a helpful two-step process to get through it with real answers. If this episode is helpful, conside...

🟡 Your thoughts and emotions influence your behaviors. Therefore, having a healthy relationship with your mind is a necessary part of achieving your Ideal Body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ An unhealthy relationship with your mind leads to self-sabotage, motivation struggles, and a suboptimal life experience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ By fixing your mindset you create a foundational framework that all other relationships (food, bo...

Most people love the idea of healing their relationships with food, body, exercise, and mind… stopping the food obsession, feeling confident in their own skin, and living their full life experience - SO LONG AS THEY DON'T GAIN WEIGHT. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I get it. But placing this kind of conditionality on your healing journey is the very thing that keeps you from healing and achieving your Ideal Body. ⠀⠀⠀⠀...

The diet industry loves to sell to you with before and after photos, but with such a low long-term success rate (2-5%), you're most certainly not getting the whole story. In today's solo episode, Deanna explores what's REALLY behind the photos so you can stop being sidetracked by them and get focused on yourself and your Ideal Body journey. If this episode is helpful, consider leaving a 5 star rat...

🟡 Your relationship with exercise (and physical activity in general) determines how consistent you will be with it and whether you'll be adherent long enough to get all the potential benefits. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The problem is a lot people don't have a healthy relationship with exercise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ They do exercise they hate in an effort to change their body. They use it to "purge" excess calories they eat...

Most people pursue weight loss in a way that sets them up for failure right from the start. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ They jump right into the "eat less, move more" mentality without any regard or understanding for why they haven't already been eating less or moving more in the first place. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode, Tony shows you the 2-step process for achieving sustainable weight loss so that you stop...

You know you should be making time to exercise and you want to be healthy, but you dread it. It feels like another chore you have to check off a list. In today's solo episode, Deanna answers the question "Why do I dread exercise and how can I start looking forward to it?" In this three step process, you might find yourself making excuses TO exercise instead of excuses not to. If this episode is he...

🟡 Of all four of the relationships that make up your Ideal Body (food, body, exercise, and mind), your relationship with your body is arguably the most important one. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Why? Because how you perceive your body, your self-worth, your self-acceptance, your self-talk, and your ability to handle judgement all heavily influence your approach to eating and exercise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your entire Ideal B...

Your approach to eating and exercise is highly determined by your body image and how you perceive yourself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Knowing this, we want to ensure we aren't going into our Ideal Body journey from a place of self-hate and body rejection. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode, Tony shows you what happens when you make one very important shift in your relationship with your body, and what you need to...

You REALLY want to be healthy and make smart choices, but it's almost as if someone takes over your mind and does the exact opposite of what you know you should be doing. This can feel beyond frustrating - because it's certainly not from lack of WANTING. Why can't I follow through? In today's solo episode of the podcast, Deanna coaches through the question, "Why do I self-sabotage?" so you can sto...

🟡 You will never achieve your Ideal Body if you have an unhealthy relationship with food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yet time after time people wanting to lose weight ignore these dysfunctional dynamics with their eating and instead opt to just restrict calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And what happens? Maybe they lose a little weight in the short term or maybe they don't. But one thing is certain - they get stuck in a perpet...

Food rules place you into a disempowering position where all your eating choices are based around "I can't have" or "I shouldn't have". ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This creates an unfavorable dynamic that places food in the position of power and control. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's solo episode, Tony shows you a better way to approach your eating so that you feel in control and empowered and make the choices that help you...

If you think you're physically addicted to sugar, this might be holding you back from getting down to the true reason you can't stop eating it.   In today's solo episode, Deanna answers the question "Am I addicted to sugar?" so you can investigate why you might feel out of control when you eat it.   If this episode is helpful, consider leaving a 5 star rating and review. ⠀⠀⠀⠀⠀⠀⠀⠀⠀   To learn more...

🟡 You might be ready to ditch diet culture and its focused mission to achieve the societal beauty standard at any cost, but you don't know what to do once you've made that decision. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you go into Intuitive Eating? Body Positivity? Health at Every Size? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ No, you focus on achieving the NEW Ideal body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The new Ideal Body rejects the extremes of all these communities and...