Livewell with Jacqueline The Podcast

You know what to do, you're just not doing it.  If I had a nickel for every time I heard this... But it is true! You get excited about the bright shiny new diet, exercise program, gym but then your motivation starts to leave because you aren't seeing results fast enough or it is too hard to maintain.  Sound familiar?  In this episode , I explain why you struggle with consistency and give y...

You are out of shape. You are uncomfortable in your skin. You are embarrassed & think you'll look foolish. Y ou don't know how to use the machines or what exercises to do. You think everyone is going to judge you.  If you are after REAL change you need to get uncomfortable.  In this episode I share some of my favorite tangible, actionable tips on how to combat gymtimidation - from chan...

I HATE being hungry. It is such an uncomfortable feeling! But I also have learned, it is normal and to expect it especially when I am trying to lose weight (aka in a calorie deficit). However this doesn't mean I have to suffer - and there ARE some amazing strategies to limit your hunger and to help you make it more tolerable! In today's episode I explore several easy, actionable tips that you can...

I get it - you hate tracking. But why? It is time consuming. You are trying to recall at the end of a long day what you ate and have (unknown) entry errors. You are embarrassed and don't want anyone seeing what you eat. You don't want to touch your phone. You do not have to track your food if you don't want to. Phew! But...What gets tracked gets changed. In this episode I help you simp...

You know ‘em - the biggest cheerleader let’s go to Costco and get the bulk meat for meal prep! Or the let's go to Sunday Funday and have wings and beers - don't you love me anymore?! Why are you ruining our relationship!!!  Enter the diet supporter or sabotoger. This isn't just relegated to significant others - this is any friend, family member or person in your circle who has an effec...

Fat loss will take longer than you think - so this is what I suggest you do instead! Fall in LOVE with the process. Now before you go running away hear me out - if you don't fall in love with the journey I can tell you right now you are never going to maintain your results. Why? You haven't changed. You haven't yet become the new version of you. But I get it - other diets have failed y...

Losing a cherished furbaby is a special kind of hurt, as loss of unconditional love and your best friend all happen at the same time. In this episode, I share my personal experience of navigating grief after the loss of my OG french bulldog Simone. It is so important to allow ourselves to grieve without guilt, cherish the memories, and practice self-care during this difficult time but sometimes we...

JP and I have been dreaming of this trip for so long. Italy for his 60th. Spain for my 40th. We know what the Pandy did…So here we are about 4 years behind and we decided together to start with Italy first!   I am sharing all the details of the regions we stayed in, the food we ate, and how I approached La Dolce Vita.  Spoiler Alert: She did not track her macros.  This episode is a bit longer than...

Are you showing up for yourself the way you would when someone is watching? Or are you hiding? Doing the self sabotage? The thing you said you wouldn't do? Avoiding the thing you said you would do?  In this episode I explore self-identity and personal growth and envisioning the future you. What is the person doing? How do they look? Act? Dress? Feel??? When it comes time to make a change you h...

You just found out you need to eat HOW much protein a day?! How they heck do I do this? It seems like a lot. You already feel like a failure before you even start. Don't worry, I got you!  In this episode I share my top three tips for increasing protein intake. You'll learn the importance of protein for overall health, including disease prevention and maintaining physical function as we ag...

Are you blown away to know I eat dessert every.single.night? How about the fact that I do it every night while dieting?! Even my coach said “I am impressed by your daily commitment to dessert”. I told her don't be because if I didn't have this I wouldn't be doing this.  You see, you need to eat the way you want to see yourself eating - the sustainable version of you that isn't cutt...

It's back-to-school season - how is your re-entry going? I am so excited b/c I feel like I have a plan and a path. In this episode I am chatting why it is back to school for us all - and why it is YOUR time. Are you looking to create new habits? Stop ones that aren't serving you? What do you want the next 4/6/12 months to look like? I started my muscle building and fat loss journey nearly...

You want this weight gone YESTERDAY. You are just tired of carrying this extra 10,20,30, 50+ lbs and it needs to get outta here! But why is this process so slow?! In today's episode I break down all the common reasons why losing weight after 40 is hard AF. Notice I didn't not say impossible! But certainly there are more roadblocks standing in your way. I talk about hormones, sleep, muscle...

You're the over achiever. The star student who let nothing stand in her way to reaching the top. You give it your all and if you can't it isn't worth it. But for some reason you can't just seem to start this weight loss journey. You think it has to be perfect - your calorie deficit locked and loaded, your step game above 10K, your sleep 7-9 hours, meal planning & prepping like...

I get asked this question A LOT - what are you best tips and tricks while traveling? Well first don't you dare bring a food scale. I am not that coach - and I believe that learning how to do this while traveling will make you so much more empowered. So first we shift the mindset from fear and failure to excitement and empowerment! In this episode I am sharing my 3 top habits I focus on while t...

Being in a calorie deficit is hard AF. Being in one for too long can lead to burn out, lack of compliance, strong cravings, extra high moodiness and drained energy. One of the smartest things to do is fat loss in phases as it can help to mitigate these issues! I am chatting in today's episode about why I am taking the longer but more sustainable approach to my fat loss. Yes we all want it done...

You are your loudest voice in your head - and how you talk to yourself matters. I see so many women struggle with negative self talk - and friend let me tell you shame is no motivator. In today's episode I share this one trick that will stop negative self talk in its tracks. I want you to try it ... what does it bring up for you? I also expand and share how you can take it a step further and s...

Have you ever felt shame for wanting to change your appearance? For you how fit in your clothes? Maybe you want to slim down, look more toned/athletic. Feeling this way is a personal choice - and you should do this for no one else but yourself. In today's episode I give you permission to want to change your body (or not). From shame to body positivity I cover reasons why we should make a choic...

Fat Loss is Hard. Simple yes, but not easy. But there are a whole host of other things that go along with putting yourself into the almighty calorie deficit. Is hunger normal? What is up with cravings? How about my hormones? Why am I SO tired? How come my partner doesn't like me very much right now? Is this even the right time to be doing this? These are just of the few topics I touch on in th...

I can't even count the number of restrictive diets I have done - the ones with food lists, menus, shakes, juices all the things I CAN'T have. I was so tired - and then I learned that I could start putting in a sweet treat/crunchy moment that brought me JOY. Not only would I be happy mentally I would also still lose weight...Say what?? In today's episode I ams sharing how important it i...

Sure you may know sleep is important for weight loss - but do you know HOW important? It is the secret fat loss maker as we say in LWJ coaching! I can already see the eye roll - yea yea I know I need to get more sleep but I love my scrolling in bed, watching Netflix and falling asleep on the couch, the kids wake me up and all the things that interrupt that quality night. I see you friend and some...

I used to think walking didn't matter that much - you weren't really working out if you weren't sweating and pushing hard! I had to eat my words on this one - b/c walking and your step game are one of the biggest levers you can pull when it comes to fat loss. In today's episode I am sharing how many steps you should aim for daily, why walking and getting awareness of how many steps...

Does being in a diet for months on end seem terrifying? You already want to quit before you started because you feel like it's going to take forever? You already have fomo on the things you aren't going to be able to do? What if I told you there's a better way?! In today's episode of the basics of fat loss I'm talking to you all about the phasic approach.  I'm breaking down...

In the continued series of understanding the basic in fat loss today I am breaking down what the heck is a Calorie Deficit? These words sound mathy but I promise it isn't that scary! It also is the SINGLE thing you need in order to lose body fat. No we don't need to cut carbs, go keto, be strict paleo or do juice cleanses...besides all of these work b/c they put you automatically into a ca...

I bet you didn’t think I was going to see this first! In fact, it really is the only place to start because if you don’t know what you’re doing how can you make a change? Yes, you might say my pants don’t fit Jacqueline and that’s awareness enough for me and that’s fair - but this is starting from a place of shame and often negative self talk. In this episode, I dive in to how I have my clients ge...