The Diet Diaries

On episode 123 of The Diet Diaries I’m talking with plus size model, digital creator and founder of the Properly Fitting Bra Club, Caralyn Mirand Koch. I’ve been inspired by and learning from Caralyn for several years on Instagram  and am thrilled to have her on the podcast as a resource for our community.  Caralyn shows up in a way that is real, relatable and authentically herself and that’s why...

What would happen if you took care of yourself the way you took care of everyone else in your life? That’s the question I’m asking in Episode 122 of The Diet Diaries around self care. We tend to think of self care as getting a massage or a facial, binge watching Netflix, going out for dinner with friends. And that all counts and has value.  But what about learning how to change eating habits? Impr...

On Episode 121 of The Diet Diaries I’m diving into the myth of happiness and the connection to emotional eating. Inspired by a quote I read on my beloved Cup of Jo blog by author Hugh McKay, I’m talking about the idea of wholeness and how that is a much more accurate way to describe what need to want for ourselves as humans. If you’ve ever struggled with the hard thoughts and feelings because you’...

Today is a special milestone on The Diet Diaries because for the first time ever, I’m talking with a client. Lindsay and I have been working together since August 2022 and like all of us that are here, Lindsay was a life long yo yo dieter, relying on her size and shape as a main source of happiness in her life, constantly battling negative body image. Every diet was always about getting smaller, b...

Today’s episode is a really important one because its about how you learn to respond to and deal with your negative thoughts around food and your body.  You know the thoughts telling you things like: Your stomach is fat and disgusting That cellulite looks gross in those leggings You’re out of control around these cookies You can do every diet in the world and they will NEVER change the way you thi...

Today is episode 118 of The Diet Diaries and I’m talking about how fat loss happens without dieting. I’ve talked about the skills that are part of this many times before, but today I’m getting more specific around exactly how those skills impact what, why and how you’re eating and how that connects to fat loss.  We’ve always been told that there is one way to lose weight. A diet. But as is often t...

Today is a very special episode of The Diet Diaries because I’m talking with one of my very best friends in the world who is also a brilliant movement coach, Alia Bisat. The overlap between the work Alia does as a movement coach and the work I do around nutrition and body image is truly incredible and that’s what we’re diving into today.  Here are some of the big topics Alia and I discuss: Why the...

Today on episode 116 of The Diet Diaries I’m talking about the difference between skills and rules and while rules may get you short term fat loss results, they will keep you stuck in the yo yo diet cycle forever. Skills are how you change eating habits Eat with Ease is starting March 8 so I’m spending time today walking through the week by week breakdown the program, the skills you will learn and...

Today is episode 115 of The Diet Diaries and I’m talking all about how we like to blame one single food for the reason we gain weight or can’t lose weight when the truth is never about any one food. It’s about the dosage.  I’m sharing how I gained weight on Whole 30 and why that happened—because when it comes to losing and gaining fat, calories are calories. Whether you get them from avocados or c...

In episode 114 of The Diet Diaries I’m talking all about the Spring Weekend Retreat. And I’m not only talking about how we’ll be spending our time and what you can expect out of it, but why its SO hard to commit to something like this. Why we often feel selfish and guilty for prioritizing ourselves.  The truth is that being selfish is a good thing. Selflessness has become glorified to the point wh...

In episode 113 of The Diet Diaries I’m sharing a personal story about my son Ben and how it directly relates to the work we’re doing here, together, to move away from dieting and find ease around food and our bodies.  In today’s episode you’ll hear: The struggle Ben has been having on his basketball team this year and how he started to overcome it Why its so hard to figure out how to change eating...

Today is the third episode in the unofficial body image series and in episode 112 I’m talking about how we use aesthetic changes to feel good about ourselves.  Whether its getting dressed, doing your hair, wearing make up, dieting to change what your body looks like, getting injections, having plastic surgery….all of these external changes live on a spectrum and I want to help give you a framework...

Today’s special guest episode is with my friend and colleague, Dr. Sarah Doan. Sarah is a physical therapist turned strength coach and takes a really thoughtful, intentional approach to how she uses strength training and nutrition principals to help people find confidence in their bodies.  Here’s what we cover in today’s episode: Why we need to stop addressing people’s physical and mental challeng...

Real talk, I don’t set New Year’s goals or resolutions. But I know MANY folks do and if you do, I want it to work for you! So today I’m sharing how I approach goal setting…and the cool part is it really doesn’t have anything to do with the new year. You can use these strategies anytime you want to work on changing something about your life.  Here’s what I’m talking about in episode 110:  Science o...

Today’s episode is inspired by the Jonah Hill's documentary Stutz which I watched on Netflix over the holiday.  I’m talking about why what we see on the outside never captures a person’s lived experience on the inside. So when we look at before and after photos or see someone famous lose a bunch of weight and automatically assume they are happy and their life is better, there is SO much we’re...

Today’s shortie episode is all about how to get through this holiday week which often feels like a black hole where we don’t know what day or time it is and lack all sense of structure or routine. You may have a tendency to go into that all or nothing place and say screw it, I’ll get my act together next week, but in today’s episode I talk about why that may ultimately make things harder for you i...

Back today with another episode focused on how to improve body image with a very specific question you can use to check in when you find yourself trash talking your body in the mirror.  Because for some reason its become totally ok to be mean to ourselves and believe that that’s what will motivate us to change. Except….it doesn’t.  So in today’s episode I’m sharing a simple tool you can use to pau...

On today’s episode of The Movement Diaries I’m talking with mom, physiotherapist and recovering disordered eater Rhonda Chamberlain. I’m so grateful to have Rhonda as a guest because she shares the years she spent binge eating, restricting and punishing her body with exercise and how she finally came to terms with it. Here’s what we cover: -Rhonda’s background as a high level gymnast and the lasti...

Today’s episode is the first in a series I’m going to be doing around body image. There’s so much to cover in this space and I want what I’m sharing to feel really doable instead of overwhelming. So I’m going to focus on one specific idea/skill per episode.  Let’s talk about getting dressed. In our new post pandemic, work from home, athleisure dominated world, getting dressed has taken on a new me...

Today, on this Monday after a long holiday weekend full of eating, traveling, no school, different work schedules, visitors and just general chaos, I’m talking about how to feel like yourself again without feeling the urge to “get back on track.” We tend to swing from one extreme to the other, really struggling to settle somewhere in the middle. And today’s podcast gives you a really clear way on...

Today I’m talking with my very close friend, strength coach and yoga teacher Gina Wright. This episode is kind of us just having a conversation with each other and then sharing it with all of you to listen, so expect a lot of laughing and fun tangents. Within that we have an amazing conversation around why strength training for women is non negotiable, how to get started if you feel intimidated an...

Today is Monday November 14 which means we are in full on holiday season mode. So I wanted to talk through some very specific skills you can draw from over the next 6-8 weeks so you can feel like yourself in January and not diving into another juice cleanse.  Real talk, this time of year may not be the best time to start something totally brand new in terms of change around food and exercise. But...

Today’s episode may feel a little controversial and unexpected because I’m talking about calories. And to be honest, I’ve been afraid to talk about this. Because we automatically label anything to do with calories as “bad” or as promoting diet culture. But it’s just not that simple. Because calories are about science. Our bodies were designed to require calories to survive.  The issue is the meani...

Today is episode 100!! It is a pretty cool milestone and first and foremost I want to say thank you for listening. For your support. For sharing with your friends and family. Truly, I do not take it for granted that you take time out of your week to listen to what I am sharing.  First I’m talking through a big change coming in 2023 based on the direction that I’m taking the podcast (all good stuff...

Today’s episode of The Movement Diaries brings back my first repeat guest, movement teacher and dear friend, Erica Webb. What’s even cooler about this is that Erica and I have known each other for nearly 3 years online and we recorded this episode one week before finally meeting in person in LA at a business conference. Erica is truly one of the most important people in my life, not just as a frie...