How to reward yourself without food
At my highest weight of 250 pounds, rewarding myself with food was an everyday event. Got through a tough meeting? Head to Starbucks for a tasty drink. Kids behaving badly and you aren’t screaming at them? Sneak a few Oreos from the pantry. Slayed your To-do list like a boss? Toast yourself with a glass […]
Creating consistency in weight loss
Action is the currency of weight loss. You can’t do the same things you’ve always done and expect different results. And you most certainly cannot take different actions only once in a while and expect consistent results. If you want to reach your weight loss goal, you must be consistent. Consistency is what I coach […]
The ONE thing you need to start losing weight
People overcomplicate weight loss all the time. But to get started and to keep going, you really only need one thing: Belief. It’s absolutely true. Believing that you can lose weight is the ONE thing you need. You don’t need a food scale, a bathroom scale or a calorie counting app to get started. All […]
100 Non-scale victories to celebrate
The scale is only one measure of success on your weight loss journey. Most people ONLY focus on that one measurement. Why is that a problem? Well, the scale will NOT show a loss each week. Hormones, water retention, stress, bathroom issues, etc. can all affect the number on the scale and won’t reflect the […]
Why weight loss goals suck
One of the most influential books on my weight loss journey was Atomic Habits by James Clear. His take on setting weight loss goals blew my mind and helped me to set my weight loss journey up for success. Basically Atomic Habits says that goals (including weight loss goals) suck and don’t help you achieve lasting […]
Five things for successful weight loss
Millions of people try losing weight each year with the end goal in mind. A certain number of pounds lost, a particular pant size or a dress they are trying to wear for a special occasion. But it’s much more important to have the right start to your weight loss journey. Here are five things […]
Magic in Every Mile
This past weekend I ran the runDisney Wine and Dine Half Marathon and 5k. At the race expo they had tons of merchandise with “Magic in every mile” emblazoned on it. At first, I thought it was a cute saying. But as I ran along the 13.1 mile course, the idea came to me: Magic […]
Five thoughts that kept me FAT
For all of my adult life, I felt stuck. It felt like my fate in life was to be overweight. I tried and failed so many diets that I figured I was just broken. In reality, the only thing that was broken was my thinking. Here are five thoughts that kept me FAT: I don’t […]
How visualization can help you lose weight
A powerful tool you can use on your weight loss journey is visualization. I often tell my clients that our thoughts are the instruction manuals for our brains but that doesn’t just include the sentences we tell ourselves. Our brains are powerful machines. You can reinforce those thoughts, create more desire, strengthen commitment and increase […]
How to find your why for losing weight
When people are struggling to lose weight, I often hear them say that they don’t have a compelling enough reason why they want to lose weight. Your why can often be the reason you choose to continue on your weight loss journey even when you don’t feel like it. It is a reason greater than […]