Fitness & Sushi

Permission-Based Eating is the antidote to the diet roller-coaster and your ticket out of the binge/restrict cycle. But for some, it can be really scary. There are three main reasons people struggle with giving themselves permission to eat the foods they want, and addressing these will be the key to transforming your relationship with food. In today's solo episode, Deanna will walk you through the...

🟡 In this episode - "How to Stop Self-Sabotaging the Goals You Want Most " , you'll learn...   What exactly self-sabotage is The two main root causes of self-sabotage How to get your actions to line up with your desires How your unmet needs affect your behaviors Why you need to explore your belief system Why Deanna had big breakthroughs going to a Taylor Swift tribute concert   …and much more!  ...

When you're ready, here are more ways we can help you…   1) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join .   2) Get My Daily Emails I send out a short email every day containing an interesting story, lesson, or strategy to help you ditch diet culture. Click here if you want them .   3) Joi...

If you want to stop the never-ending cycle of yo-yo dieting, you have to stop thinking like a dieter. Diet mindset is responsible for self-sabotage, lowered self-confidence, and feeling out of control. In order to become more consistent, you need to shift the way you think about yourself, food, your body, and exercise. In today's solo episode, Deanna walks you through that shift so you can start b...

🟡 In this episode - "How to Approach Your Weight Loss Goals in an Anti-Diet Way " , you'll learn...   Why letting go of your weight loss goal is the key to your success The similarities and differences between losing weight and your Ideal Body Why body acceptance and weight loss aren't opposing goals Why you shouldn't forget where you started What you can expect both in the short-term and the lon...

When you're ready, here are more ways we can help you…   1) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join .   2) Get My Daily Emails I send out a short email every day containing an interesting story, lesson, or strategy to help you ditch diet culture. Click here if you want them .   3) Joi...

If eating when you're stressed or emotional is causing you problems, but you just can't make yourself stop in the moment and investigate, you can still address and improve your emotional eating. In today's solo episode, Deanna will walk you through a tool she has been using with her private clients that has helped them develop their emotional eating tools and skills, even after the emotional eatin...

🟡 In this episode - "How to Work Through Your Nighttime and Weekend Overeating " , you'll learn...   Why these are common times to overeat What you need to do to address these struggles How to determine whether eating more at these times is even a problem How willpower interacts with the eating forces at play The 3 main reasons we tend to overeat at predictable times Why the theme of the episode...

When you're ready, here are more ways we can help you…   1) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join .   2) Get My Daily Emails I send out a short email every day containing an interesting story, lesson, or strategy to help you ditch diet culture. Click here if you want them .   3) Joi...

One of the most common questions we get is "How do I talk to my kids about food and bodies with my kids without using diet culture?" How do you teach them about nutrition without demonizing foods? What if they're getting teased for their weight or you're scared they will be?  When we're asked these questions, we send our community to an incredible Instagram account, "Kids Eat In Color", run by Jen...

🟡 In this episode - "How to Set Boundaries With the Food Police " , you'll learn...   The difference between policing yourself vs policing from others Why lack of context means you shouldn't judge what someone else is eating Why you don't need to enforce food rules What to do with scary nutrition information Why a lot of food policing is based in good intention Why we're considering a new segment...

When you're ready, here are more ways we can help you…   1) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join .   2) Get My Daily Emails I send out a short email every day containing an interesting story, lesson, or strategy to help you ditch diet culture. Click here if you want them .   3) Joi...

You KNOW you will feel better if you exercise, or make yourself a meal, or meditate. But you just can't overcome the resistance you have to actually DOING it. In today's solo episode, Deanna walks you through 5 ways you can work through resistance towards the things you know will make you feel great.  If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️...

🟡 In this episode - "How to Deal With the Stigma of Being in a Bigger Body " , you'll learn...   How to handle some of the pressures you're experiencing Why others' beliefs have nothing to do with you Why most of stigmas out there are misguided How to go about surrounding yourself with supportive people Why the guilt and shame from diet culture makes your situation worse Why Deanna couldn't podca...

When you're ready, here are more ways we can help you…   1) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join .   2) Get My Daily Emails I send out a short email every day containing an interesting story, lesson, or strategy to help you ditch diet culture. Click here if you want them .   3) Joi...

🟡 In this episode - "How to Give Up the Scale When It Feels Hard to Do " , you'll learn...   Why healing requires you to stop using the scale What happens when you try to hang onto it during the healing process What you need to replace the scale with Why you shouldn't feel bad if you're struggling to give up the scale The problem with non-scale victories Why Tony gave the state of the union addre...

It feels innocent enough. You look around the gym and you think something like, wow she looks so good, I wish I looked like that. Or if you're really honest, you've probably thought "I'm glad I don't look like that".   It doesn't make you a good or bad person, but it does reflect the values and beliefs you have adopted, which are your own metrics for whether you feel good about yourself or not. On...

🟡 In this episode - "How to Stop Thinking About Food All the Time " , you'll learn...   Why food is always on your mind What to do to neutralize these food obsessive thoughts When it might be necessary to have heightened food awareness The biggest non-food reason causing you to think about food Whether it's realistic to purely follow your hunger cues Why Deanna had her rap and dance on display  ...

We are all humans with needs - and many of us are trying to meet these needs with things like food, alcohol, and other maladaptive coping tools. On today's solo episode of the podcast, Deanna will show you how you can use exercise and movement to meet a large majority of those needs adaptive and empowering way. If you enjoyed today's episode, please consider leaving us a 5 star rating and a writte...

🟡 In this episode - "How to Overcome Your Limiting Beliefs Surrounding Exercise " , you'll learn...   The common misconceptions about exercise What to do if your exercise is inconsistent Why low intensity exercise is impactful too Why traditional strength training isn't a necessity Why you don't have to do something just because it's good for you Why Deanna feels like Tony's little puppy dog   …a...

In diet culture, because everything is based on the idea of a finish line that you're trying to reach, when you "mess up" or aren't perfect, starting over feels overwhelming and pointless. It's as if you failed, game over.   In today's solo episode, Deanna is going to teach you how to change your beliefs around starting over so you can get more consistent with whatever habit you're trying to imple...

🟡 In this episode - "How to Be Free of Diets While Living In a Diet Culture World " , you'll learn... The boundaries you might be forced to deal with The big societal pressure you're going to have to work through The strategies to keep you from falling back into diet culture Our definition of fat phobia How to make your world more manageable Why Tony couldn't take Deanna seriously the entire epis...

You've become aware of diet culture and it's negative effects on you and your mental health…and you're so angry about that. It's one thing to stop dieting and reject diet culture - and another to know how to approach your body and your body image after that rejection. On today's solo episode, Deanna gives you the next steps after rejecting diet culture so you don't feel like you're falling through...

🟡 In this episode - "How to Handle Vacations and Other One-Off Events " , you'll learn...     How to navigate the 4 big vacation obstacles     Where most of your time and efforts should be focused     Strategies for eating and exercise while you're away from home     How your operating system and environment interact in vacation     Why you shouldn't treat your vacation like an end date     Why w...

It's a spectacular 2 weeks of every year.⁣ ⁣ Walking my neighborhood each day I get to experience the blooming of all the Bradford Pear trees.⁣ ⁣ Those are the trees you see early spring that go through an amazing transformation when they get completely covered in a mass of white flower blooms.⁣ ⁣ I love it. It makes me happy to experience them. Change is in the air.⁣ ⁣ Until it all comes to an en...