Thrive Beyond Size

Do you tend to eat your meals on the run, in front of the TV, at your desk, or while you’re distracted in some other way? If so, you aren’t alone. But when it comes to weight loss, distracted eating is a broken strategy. In this week’s episode, you’ll learn why, and how you can use the power of awareness to help you lose weight. After listening to this episode, you’ll know more about: How importan...

Are you confused over what diet you should be following to lose weight? It’s information overload out there. But in this episode, I’ll put the issue to rest and answer that question once and for all. After listening to this episode, you’ll understand: Why “research mode” results in analysis paralysis. Why the nutrition experts can’t agree on the healthiest way to eat. The three things most diets h...

Do you ever find yourself mindlessly reaching into the pantry when you’ve had a bad day? Or does it take you 10 minutes to rummage through your fridge to find something you need? If so, it’s time for a kitchen makeover. In this episode, you’ll learn: How your environment affects your food decisions How to prepare for your kitchen makeover to make it as successful as possible Strategies for cleanin...

Self-care is such a hot topic these days – but how often do we actually allow ourselves to indulge in it? Self-care is so much more than bath bombs and pedicures. This episode is all about exploring the true meaning of self-care, and how we can open ourselves up to actually receive it. After listening, you’ll understand: The three essential components of effective self-care How to identify what yo...

We get down and dirty on the episode this week. I dig deep into what happens when we fall into a funk, and how it affects our relationship with food, particularly if we are emotional eaters. You’ll hear my personal story of living through a recent funk. After listening, you’ll better understand: Why self-compassion is important, and also why it’s so hard to give it to ourselves The three things yo...

If you’ve been stuck in old habits that you can’t kick, if you suffer from food cravings that you just can’t understand, or if you’re plagued by unwanted negative thoughts about your body or self-worth, then you’ll want to tune in to this episode! We interview Katie Wrigley, a Cognomovement coach. She guides us through the process of using mind-body exercises to harmonize the two hemispheres of th...

Weight and money: common worries of women everywhere. And the solution is simple – we have to change the way we think about money and our bodies. Today we are joined by Dr. Bonnie Koo, physician and money coach, where we tackle the topics of: Rewriting our stories of guilt and shame around money Rethinking the definition of money and debt How we spend money to buffer difficult emotions Learning ho...

In the final episode of the Intermittent Fasting series, we explore hunger. If you’re like so many women who struggle with weight, you might feel like hunger is a terrifying emergency. But it can also be a tremendous tool for weight loss. So in this episode, you’ll hear about: The many benefits of allowing yourself to feel hunger How to recognize physical versus emotional hunger How to use The Hun...

Last week, we explored the science behind intermittent fasting. If you’re still wondering if experimenting with intermittent fasting is right for you, then you’ll want to tune in to this episode. You’ll learn: How to decide if intermittent fasting is right for you Four different ways to experiment with intermittent fasting A method for evaluating if fasting (or any other experiment you’re trying)...

Intermittent fasting is a hot topic these days. Its many proposed benefits include weight and fat loss, improved metabolism and glucose control, cancer prevention, slowing down cognitive decline, and increasing longevity. But does the science actually support this? After listening to this episode, you’ll have a better understanding of: What actually happens in your body when you fast The potential...

How often have you found yourself staring at a cupcake, desperately wanting to eat it, but thinking that you probably shouldn’t? There’s a good reason why you frequently end up in a tug-of-war with yourself when it comes to food. And Jill Bolte Taylor’s new book, Whole Brain Living, gives some creative insight into why this happens. In this episode, I explore Bolte Taylor’s “four characters” and h...

How many times have you been stigmatized, bullied, or discriminated against because of your weight? Women of all shapes and sizes are constantly told that in order to fit in, to have value in our society, they have to conform to an unachievable cultural ideal. And it’s the Bikini Industrial Complex that keeps us trapped in this never-ending pursuit of perfect. In this episode, you’ll hear about: W...

Did the Covid pandemic leave you feeling like you had no control in your life? When you start to focus on all the things in your life that you have no control over, it can start to feel overwhelming very fast. But overwhelm is an emotion that won’t get you very far, especially if weight loss is one of your goals. So in this episode, you’ll learn: Why overwhelm is an indulgent emotion Why we may ov...

Have you ever gone nuts buying all the delicious mint chocolate Girl Guide cookies as soon as they start selling them? If so, there’s a good reason why you do this. In this episode, you’ll learn how scarcity thinking leads to unhelpful eating choices and how you can learn to shift from a scarcity mentality to an abundance mentality. By the time you finish listening, you’ll also learn: How deprivat...

How often do you celebrate your small wins? More importantly, do you even recognize them at all? Acknowledging your small wins is essential on your weight loss journey. It provides motivation because it gives you a constant stream of dopamine hits - you go out looking for more and more wins to collect. And before long, those small wins add up to huge results. In this episode, you’ll learn how to:...

Journeying towards weight loss is never easy and it doesn’t happen overnight. For Melanie Cayer, our coaching client, it’s a decade-long struggle. In this episode, we will talk about Melanie's weight loss journey through coaching. We'll talk about how to overcome fear of food and the guilt that comes with eating, being apprehensive in trying out coaching, journaling emotions instead of eating them...

How many decisions do you make in a day? And how easy is it to make a good decision at the end of a busy day? We make countless decisions in our daily lives that we don’t even realize we’re doing. In this episode, we talk about making decisions ahead of time by activating the prefrontal cortex of your brain, the part responsible for logical reasoning and decision making, rather than your primitive...

What happened to you? It’s a great question to ask when you find yourself falling headfirst into a bag of Cheetos. Understanding what’s happening in your brain when this happens, and why it happens, gives you the power to choose a different way to manage your stress and difficult emotions. In this episode, we take a deep dive into Oprah Winfrey and Bruce Perry’s new book “What Happened to You: Con...

What does it really take to commit to weight loss? It takes more than desire. It requires understanding your own compelling reason for wanting to change your body. It requires putting a stop to collecting information, buying programs, and signing up for weight loss challenges, and taking real action instead. In this episode, we’ll navigate the importance of commitment, managing your mind, and taki...

What if I told you that sugar isn’t the problem when it comes to struggles with weight, it’s actually the solution, and weight gain is an unfortunate side effect? In this episode, we’ll explore the concept of symbolic substitutes, and one big reason why sugar can be oh so tempting. By the time you finish listening, you’ll learn: Why we use symbolic substitutes to manage difficult emotions. Why wil...

Have you spent years on the diet rollercoaster, never really reaching your weight and health goals? If so, you aren’t alone. It is commonly said that that 95% of diets fail. In this episode, you’ll learn why that is the case. I’ll share my own personal journey with weight loss, and how, through lots of trial and error, I found the answers. By the time you finish listening, you’ll discover: How sim...

Join us when we go LIVE on July 22, 20211 You’ve heard that 99% of diets fail. But what if you could learn how to be the 1% that succeeds, without restriction, crazy hours at the gym, or an endless list of food rules? Join emergency physician and weight loss coach, Dr. Michelle Tubman, as she explores the intersection of medicine and mindset in weight loss. You’ll learn the science behind hunger,...