THE CONFIDENT BODY PODCAST - Brain-based strategies and self-compassion practices to unlock your full potential

Have you ever set a goal to lose weight around the new year and thought “alright, this year I will lose 25 lbs. I’m gonna make it happen.” Then life happens instead.  And the next year you’re thinking “Ok THIS is the year. I’m gonna commit. I’m gonna get a bowflex. I’m gonna workout 6 days a week.” And by Jan 17th you’re hanging laundry on that bowflex.  And you think “Ugh, this happens every time...

Have you ever had the thought, “I have so much weight to lose. It'll take forever”? Or maybe this one resonates a little more: “I do well for [fill in the blank amount of time] and then I fall back into my old habits. After a while I just say ‘screw it.’” Or here’s a doozy:  “I should never have gained this weight. I feel broken.”    Today we’re talking about how we argue for our limitations. Spoi...

Welcome to a brand new year!! The start of the year is often about endings and new beginnings. There’s so much promist and potential in the beginning of the year. There can also be a lot of stress and pressure, but that’s for another podcast.  Today, in honor of the new year, we’re going back to the beginning - to the basics - to our ABCs. Yes, folks that’s right. Today is all about the ABCs of we...

Every year, around late December-early January, I do an exercise called the year in review / the year ahead. Today I’m going to focus more on the year in review and next week we’ll talk about the year ahead.  I like the year in review part of the exercise because it’s a great way to reflect back on the year that was. It helps me bring to mind the positive memories and savor them. Sometimes it help...

Twas the week before Christmas and your thoughts are all a-chatter, So many diet thoughts are stirring, especially the one that says “Ya know what? It doesn’t even matter.”    Have you ever told yourself that? Have you ever just been fed up with all your efforts to lose weight that you get to a point where you mentally throw your hands up in the air and say “Ugh! Why do I even bother? No matter ho...

Have you ever had a time when the weather was getting colder and you swapped out the summer clothes for the winter ones and realized, "Dang. My winter clothes don't feel so great on me." So you go shopping and you find yourself standing in front of a dressing room mirror, winter clothes in hand, and feel your heart sink because you just feel like nothing seems to fit?    My friend, you're not alon...

It’s that time of year my friend. That time warp on the calendar between Thanksgiving and Christmas where it seems like we have more to do and less time to do it in. And there’s just so much going on, who could possibly think about maintaining healthy habits during this time of year? Between holiday parties, end of the year obligations at work, decorating, shopping, cooking, coordinating travel, m...

Have you ever found yourself looking at all the things on your calendar or your to-do list and thought “I can’t believe I have so much to do. It’s not fair.”  Or maybe you’ve looked at the cute, skinny mom at preschool drop off and thought “Ugh. It’s not fair. It’s so easy for her and here I am having to think about every item I put in my mouth.”  Or the really fun one, “I was SO good ALL week, an...

Have you ever found yourself obsessing over what's for lunch while you're still eating breakfast?  Or maybe you're constantly negotiating with your inner voice asking, “Am I hungry? I’m not sure. Even if I’m not hungry, and WANT something….” and those thoughts in your head just won't give you a break?    And that’s just the mental chatter. There’s also FEAR.  Fear of hunger. So many of us are afra...

Have you ever approached the holiday season with a mixed feeling - sort of a mix of “Yay the holidays!” and “Ugh, the holidays.”    It’s November and it’s part 2 of our 3 part series on handling the holidays.    Today we’re addressing Thanksgiving specifically and looking at All. The. Things that comes with it - both from the emotional angle as well as tactically from the food angle.    Thanksgivi...

Have you ever been caught in that cycle of self-doubt, worrying about what other people think and thinking that, “Maybe people don’t like me.” Or doubting if those extra pounds will ever come off. Or if you DO lose weight, then you worry if you’ll be able to keep it off.    Does it ever feel like your brain is working against you and your goals?    You’re not alone.  And you’re not crazy.    Today...

Have you ever found yourself in the kitchen, staring into the depths of your fridge after a tough day?  Or maybe you find yourself in front of the pantry, eyeing those cookies or crackers having a 'shouldn't-but-totally-will' moment?   Or you’re sitting on the couch staring in disbelief at the bottom of a chip bag, or a tub of ice cream….And the kicker is, you don't even remember a super conscious...

Tomorrow is November 1st. That means there's only about 8 weeks left in the year.    What small change could you make and do it imperfectly yet consistently that could make a difference for you? Don't wait till the holidays are over.  Now is the time.  Small changes lead to lasting weight loss.  What's a small thing you can do in these last few weeks of the year to make a lasting impact on your we...

Have you ever felt Halloween looming on the calendar and on the one hand you’re like “Yay! I love the holiday season!” And on the other hand you’re thinking, “Ugh. I always gain weight this time of year.”   In this episode we are starting the first of a 3 part series on handling the holidays. One for October, one for Nov and one for Dec.    The holidays are a special time of year - both in our liv...

Have you ever had a time when you were worried about something, continually stressing over it? Your ruminating thoughts create anxiety and pretty soon you’re waking up in the night and your brain instantly goes to this thing you’re thinking about. And by the time it’s afternoon or after dinner you’re so worn out from worrying over this thing or the anxiety has accumulated that you just need cookie...

Have you ever had a day when you step up to the scale and think “I think Ishould see a good number today. I’ve been drinking my water, sticking to my plan…yeah, this’ll be good.” Or maybe even you feel like stepping up the scale is like stepping up to a roulette wheel and there’s no predicting where it’ll land, but you’re crossing your fingers.  But then the scale spits out its number and you’re l...

Have you ever had a day where you wake up, maybe it’s like 3:27am. You really could go back to sleep. You really WANT to go back to sleep. But your brain is suddenly AWAKE. Your thoughts are online and they’re LOUD. Did I file that report properly at work? Oh shoot I have to remember that tomorrow is picture day for the kids at school. And I’m supposed to bring snacks to Thursday’s game? I hate it...

Have you ever set a goal for yourself that feels reasonable - like maybe it's to plan your meals for the week or walk on the treadmill for 30 min a day - and you’re like, “That’s not too much to ask. I should be able to get this done.” Then the week rolls around. Maybe you got on the treadmill on day 1 & 2 but by day 3 something got in the way. Or you plans your meals for the week and by Tuesd...

Have you ever found yourself looking into the pantry thinking “What am I in the mood for right now?” Or maybe you know that on your way home from work your brain will say “Hey, what if we just run past the drive thru real quick?” Or maybe it’s after dinner but before bed and predictably every night - no matter how much you promised yourself you wouldn’t snack after dinner - you find yourself openi...

Have you ever noticed that when you’re tired you tend to crave junk food even more?    Just how much does the quality of last night’s sleep impact my choices today?    ⇒ The answer is A LOT.   Today we’re going to talk about how your brain literally sends signals to increase your cravings for junk food when you’re tired and how you can use sleep as your secret weapon for making weight loss easier....

Do you have a favorite restaurant?  Maybe a place you love to go on Saturdays?  Or perhaps it’s just for special occasions.    But when you go, oh boy, look out. It is ON. It’s like calories don’t count and you’re not worrying about the diet when you head to this place.    Except when you step on the scale the next day you’re like, “Ugh. Why does just one night out have to mean I’ve gained 3 lbs o...

Have you ever had a Monday morning where you look back over the weekend and you just think…  “Ugh. I blew all my hard work. AGAIN. It’s not like this is a surprise. It’s not like I don’t know what happens on Monday after a weekend of not paying attention.”    Or maybe it’s not a weekend. Maybe it’s just a random Tuesday night where you found yourself having a snack before dinner or after dinner. A...

What happens when you are 3-4 weeks into a new diet program and the novelty has worn off?    Why is it harder to keep going in week 4 than week 1? What’s different?    How is it that you can be motivated in other areas of your life - maybe at work or taking care of your family - but you can’t seem to muster that same motivation and consistency for yourself?    Today we’re going to talk about  Why...

How many times have you told yourself “Today I’m gonna be good.” Or “I’m only going to have 2 cookies tonight.” And then find yourself going back on your word to yourself.    Or how many times have you tried to lose weight, and fell off the wagon? Or maybe lost weight, only to gain all the weight back?   How many times have you run out of steam with the new diet plan and just felt like a big ol’ f...

Have you ever gone a week or two when you were really on track and feeling like you were making progress, but then something like a trip or a birthday comes along and you feel like you backtracked on all your progress?    Or maybe you were really on point throughout the whole week but then on the weekend you feel like you undid all that hard work and you’re right back where you started?    Today w...