Reclaim Your Plate

What happens after you lose your first 5, 10, 15, 20+ pounds? How can you lose more weight without trying to ADD more to your plate? In this episode, I share with you why the quality of your habits is more important than adding MORE habits to focus on. I also share the different weight loss phases AND the biggest mistake I see that can sabotage the weight loss progress you’ve created for yourself....

The way you think about your body will impact your progress. It will determine how fast or slow you go in your weight loss journey. If you think calling yourself fat every morning is going to motivate you to work harder— Wrong! In this episode, I share some of my favorite thoughts to help me be kind to my body and enjoy the process. Tune in. Register for the FREE Masterclass “Know Exactly What To...

You can’t focus on the quality of your healthy habits until you’ve built the healthy habits first. When you focus too much on perfecting the food on your plate, making sure you can hit the gym 5x a week when you haven’t built the habit of not working through your lunch break and moving your body in a way that feels easy, you will SLOW down your progress. In this episode, I share what not to focus...

This episode features my 1:1 client Honoree Thor! I share her journey to help you see what can be possible for you even when you are on a time crunch. Honoree is a med student with an impossible schedule. She struggled with food and her body image for a long time. Through 1:1 coaching, she was able to break out of her dieting habits, love and accept her body & build confidence around her sweet...

Diet culture doesn’t work because it doesn’t allow you to go through the 3 stages that I’ll share with you in this episode to create eating and workout habits that stick. Once you understand which stage you need to spend time on, you’ll feel confident in the process instead of jumping from workout programs to another and know what your REAL work is. This one can’t be missed. Let’s connect: Private...

Are you taking up space in your life in order to make room for the healthy lifestyle changes you want to make? In this episode, I reflect on a huge lesson I learned in 2022 and how making ONE decision to do Insanity 10 years ago changed the way I show up for my health/weight loss journey. These are words of encouragement for you. :) Let’s connect: Private 1:1 Coaching - Let’s break diet habits you...

After working with my client Pajar 1 year later, she reflects on losing 7 pounds, gaining the 7 pounds back by choice, and sharing her story on how losing weight taught her to love herself, experience true healing, and show up as the powerful mother of 3 she’s always wanted to be. Pajar inspires me so much through her growth so listen to her wisdom :) To tune into Part 1 of her interview, check ou...

Do you beat yourself up for not having “enough” discipline? and you believe that if you do, you would do everything “right” when it comes to eating healthy and working out? If so, I want you to listen to what I gotta say to a client I coached when she came to me with this. You will automatically shift your perspective on how you can become disciplined the moment you finish this episode. Take a lis...

Holidays can come with family traditions and cultural foods that you love to eat and can’t stop. In this episode, I have a special guest and friend Naihomy that will join me in this conversation. We discuss how you can overcome food challenges when your emotions are high, when there are lots of options available, and how to prepare yourself for success. We both help our WOC clients feel safe to be...

The diet rules you’ve been trying to stick to don’t work for you because you are a woman of color (WOC). As a WOC, you love your family, traditions, and community. You want these people to be a part of your weight loss journey and still be able to eat the foods you love without stripping a part of your identity. In this episode, I share 3 diet culture rules that don’t work for WOC and why you shou...

Whether you choose to lose weight or maintain your weight during the holidays, it is up to you. There’s no right or wrong way and it depends on your unique situation but knowing what’s best for you during this time is going to help you feel more at ease walking into the holiday gatherings with a plan on how much to eat. In this episode, I share with you exactly what you need to have in place to no...

There can be so much food to choose from when you are hanging out with family, friends, and co-workers during the holidays. You’re surrounded by free treats, all-you-can-eat platters, and also lots of opportunities to indulge. In this episode, I am going to help you not overeat and feel confident around food no matter where you go to celebrate. You’ll leave knowing exactly what tools to use for ea...

The food temptations during the holidays make it hard for you to have control. You want to eat every single variety on the dinner table but you don’t want to overeat. You want to lose weight but you don’t want to miss out on the fun. In this episode, I share with you 4 eating habit mistakes you make that causes you to overeat during this season. Understanding these 4 mistakes will help you have po...

The holiday season is here, which means lots of drinking and food temptations. In this episode, I share with you how you can lose weight while drinking alcohol because you can. You don’t need to get rid of it entirely and you certainly don’t need to wait until 2023 to start your weight loss journey “clean”. I share with you how to have fun with families and friends during this time and still see p...

Have you ever lost weight and wondered “how the heck did I do that?” and then you get yourself confused about how you can keep repeating that secret formula in order to lose the total weight you want? In this episode, I share with you what it’s like when you have imposter results and how to overcome it so that you can feel confident in the process of losing weight and know how to repeat your weigh...

Cat went from being afraid of carbs to eating her fancy ass bread in peace.⁣ She struggled with body insecurities most of her life and had a lot of shame around the food choices she made and walked away with more confidence in her body while pregnant. ⁣ Through her time in 1:1 coaching, she’s …⁣ —Learned how to stop eating when she’s full⁣ —Honor her cravings instead of going against her body⁣ —St...

Do you set broad/generic weight loss goals like “I just want to feel confident, I want to look good or I want to lose 10 pounds” when really you want something more? Deep down you want the 20 pounds, a flatter tummy that doesn’t bulge out when you take pics but you’re afraid to set a specific goal because you don’t believe you can hit it. In this episode, I share with you by setting safe weight lo...

When you struggle to process negative emotions in your journey, you turn to food to feel better. You overwork yourself at the gym hoping to get into a positive mindset to stay motivated to lose weight. In this episode, I share with you the raw truth of your journey. You won’t always be confident, you will doubt yourself and feel like crap but how you get yourself to build healthier eating habits a...

THE 5 POUND WORKSHOP IS BACK— VIRTUALLY!⁣ ⁣ Get ready to save the date for September 29th @ 6:30pm CST and join me on Zoom as I teach you how to lose 20 pounds doing it 5 pound at a time with my simple 5-step process.⁣ ⁣ Losing your first and last 5 pound is a massive transformation to your self-confidence after years of dieting. Once you can achieve this milestone, you will be amazed at how quick...

In this episode, I have a special guest (my client) Liz Walker sharing her journey of losing 15 pounds while enjoying the process. She is an example of how losing weight can become an easy lifestyle change when you get to eat what you want, workout in a way that doesn’t require the gym, and feel confident in your skin for every single pound that comes off. If you tend to dread the journey to losin...

I am officially back from my break and through this process, I learned so many lessons that I can’t wait to share with you because I know life also happens to you every time you set a weight loss goal. 2022 has been a wild ride and I want to share how I was able to create weight loss results for myself after graduating with my masters, being traditionally married, having my bridal shower, and cele...

When you find yourself doubting whether you should start switching things up by restricting more and workout longer, you’re not trusting the process. For this 50th episode, I give you 4 ways to trust the weight loss process so you can see it all the way through without making the same mistakes I did. When you are impatient, you get quick results that don’t last or you add more and become LESS cons...

When you hear that voice in your head telling you “You can’t eat that cookie, you’ve been working really hard and that’s going to ruin your progress” or “You need to workout harder and beat last week’s record”, you have an internal trainer that’s bullying you. Not working with this part of your mindset is what keeps you feeling unmotivated and inconsistent. If you want to learn how to be nicer to...

Do you freak out when you start feeling unmotivated? Next thing you know, you see yourself slowly going back to your old habits of not eating healthy and working out when you don’t want that. In this episode, I share why this happens and how you can start creating motivation for yourself from a non-judgemental place to stay consistent. Let’s connect: Follow me on Instagram at: https://www.instagra...

Do you set a weight goal and then forget about it? You find yourself going through the year realizing you haven’t made the progress you want to make when you look in the mirror. You tell yourself “Omg! the year is almost over and I haven’t reached the goals I set yet!”. No problem, in this episode, I share with you why you abandon the weight loss goals you set for yourself and how you can be aware...