Episode Notes

Find out your diet personality type. Take the quiz!

The battle in our heads between wishing that things weren't so pleasurable, and being terrified that our pleasure from food will be taken away is real. It's challenging to know where to point the finger. Are we weak-willed gluttons or is the food out to get us and life isn't fair? I would suggest that there is probably a little of both (haha), but the reality isn't so sinister. We just need to understand how pleasure is related to pain, and what we actually do have control over. When it comes to having a difficult relationship with food, we have to be on the lookout for our pleasure leaks. This episode simplifies these systems and shows us that we aren't out of control around food, we just haven't quite learned how to work with the systems we have. Find your pleasure leaks, change the way you reward yourself, and watch your relationship with food change along the way. *Shout out the Andrew Huberman of Huberman Labs for making these concepts around dopamine, pleasure, and pain so easy to digest. If you love to geek out on neuroscience as much as I do, be sure to give that page a follow. Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing. Learn how we can work together 1:1 Learn more about Unstuffed and join the waitlist! Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness Never miss an episode: Join my mailing list for weekly coaching, and more. Email your questions and comments to [email protected]

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Episode Notes

Find out your diet personality type. Take the quiz!

You will always hear me go to bat for finding the most pleasurable way to reach your goals, and that it is the secret sauce to consistency. So why then, after seeking pleasure are you still struggling to get where you want to go? The answer lies in your binary language. Pain, frustration, and desperation will make it easy to fall into the trap of all-or-nothing thinking. It's useful at the beginning of any goal, as it helps you stay committed to doing all the things. What eventually happens though, is your all-or-nothing thinking gets mixed in with your old habitual thought and behavior patterns. This leaves you feeling entitled to feeling differently about doing the same old thing. That isn't how it works. Pleasure is a bigger experience than just finding the path of least resistance. Finding the nuance and committing to a bigger picture of pleasure will help you stay in the long game and get you to your goals.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing. Learn how we can work together 1:1 Learn more about Unstuffed and join the waitlist! Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness Never miss an episode: Join my mailing list for weekly coaching, and more. Email your questions and comments to [email protected]

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Episode Notes

Find out your diet personality type. Take the quiz!

The story goes something like this. Get SUPER motivated Set a goal Sign up for a program, or make a plan Get started with a bang! You're ready While you're riding that high, you start consuming all the related information from social media posts, books, articles, podcasts, and other experts At first, it feels very validating because finally someone gets what you are going through and they have answers. Yipee! But after a while, the enthusiasm dies down and you start to feel the familiar slow quit creep up. Why does this happen? Overwhelm. An innocent habit of consuming information has left you feeling broken, and overwhelmed by all the things you have to work on. You may even start questioning whether or not the path you chose is the right one. All of the sudden it feels too big. It's too much. You're uncertain. Since it feels insurmountable, you lose that early surge of belief in yourself and you start letting things slide. Why bother anyway? Survival mode kicks in and before you know it, you've gone back to the old comforts of your old habits with a fresh dose of self-loathing to tend to. But it doesn't have to be that way, and this episode is going to teach you how to stay committed to your goal in the midst of all the overwhelming information that is out there. Are you ready to get unstuck and keep your cool? This is the episode you didn't know you desperately needed.****

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing. Learn how we can work together 1:1 Learn more about Unstuffed and join the waitlist! Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness Never miss an episode: Join my mailing list for weekly coaching, and more. Email your questions and comments to [email protected]

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

Episode Notes

Find out your diet personality type. Take the quiz!

It seems innocent enough, but it's one of the top ways you are obliterating your chances of success. The scariest part is that it's so habitual, that it's unconscious and forgettable. Read that again. Not only do you barely know you are doing it, but you don't remember doing it. When you aren't present to your choices, and you let the little things slide without acknowledgment, you can't make corrections. This leaves you feeling frustrated and confused because your efforts aren't working. My suggestion? Tell yourself the truth, always. Bring compassion and love, but always from truth. Easier said than done, but always worth the effort. Are you in? Shoot me a message and let me know!

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing. Learn how we can work together 1:1 Learn more about Unstuffed and join the waitlist! Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness Never miss an episode: Join my mailing list for weekly coaching, and more. Email your questions and comments to [email protected]

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

Episode Notes

Find out your diet personality type. Take the quiz!

Post-Covid weight gain have you hiding under the bed when the invite for the happy hour comes through? Should you feel shame and get your act together or should you accept what is, and slam the door on your social life? How about neither. In this episode, I'm showing you why this may have happened, why your weight isn't a problem, and clearing up the confusion that comes from the two social media camps that are pulling you in different directions. Spoiler alert, you deserve to experience joy, take up space, and decide for yourself if you want to lose the weight you've gained. Oh, and you aren't alone! No matter where you stand on the issues surrounding this pandemic, a huge dose of collective compassion is past due. Let's get to work.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing. Learn how we can work together 1:1 Learn more about Unstuffed and join the waitlist! Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness Never miss an episode: Join my mailing list for weekly coaching, and more. Email your questions and comments to [email protected]

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

Episode Notes

Find out your diet personality type. Take the quiz!

Wishing time away is a waste! Not just a waste of time, because ironically it is, but it's a wasted opportunity to experience pleasure and joy all the way through. Every mistake can either bring you closer to quitting or closer to your goal, depending on how you choose to think about it. If you loathe what you do, but feel it's all going to be worth it in the end, you're sorely mistaken. The process is the reward. I know it sounds cliche, but what is the alternative? How many times have you reached a goal, only on the heels of setting another one or letting it all go when it doesn't feel the way you expected it to feel? We celebrate the scale going down, but we don't celebrate how great it feels to walk away from food that you want to eat but you're not hungry. We celebrate getting into a smaller size, but how often are we saying good job for drinking our water? We don't stay in that state of celebration and euphoria because we reached a goal. We stay there because we choose to cultivate it for ourselves all along the way. We don't have to wait for an end result in order to feel that way. In fact, I insist that you don't. End results are fun but fleeting moments of excitement. I'm interested in living a more full life every day, not just the day I can fit into a smaller pair of jeans. Start learning to celebrate every win, every milestone, and every screw-up that you learn from. The mundane daily tasks are the real champions of our story, and they never get the credit they deserve.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing. Learn how we can work together 1:1 Learn more about Unstuffed and join the waitlist! Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness Never miss an episode: Join my mailing list for weekly coaching, and more. Email your questions and comments to [email protected]

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

Episode Notes

Find out your diet personality type. Take the quiz!

Self-sabotage and impatience are two peas in a pod. They are the worst couple you've ever invited to dinner, and they've overstayed their welcome long enough. In this episode, you'll learn

• How to break free from impatience and stop your self-sabotage
• Why a slow journey is far superior to fast results
• The hidden reasons you keep sabotaging and how to stop
• Why you've never been able to sustain your progress up to this point
• And to learn to become the person who is at your goal, before you get there

This is for all of you who have spent years chasing the same goal, seeing success, losing it, and can't figure out what the missing piece is.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing. Learn how we can work together 1:1 Learn more about Unstuffed and join the waitlist! Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness Never miss an episode: Join my mailing list for weekly coaching, and more. Email your questions and comments to [email protected]

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co

Episode Notes

Find out your diet personality type. Take the quiz!

Just a little note to tell you that you will hear a kitten in this episode for the first minute and a half or so. How you think about the moments that are not aligned with your goals is everything. You can make or break your progress by not knowing the difference between making decisions and making exceptions. In this episode, I break down

• what differences to watch for when it comes to making choices
• how to know if you're making a decision or exception and why you should care
• how you can expect your outcomes to change based on how you choose between the two
• how to keep the ball rolling after a night out, or social situation

If you've found yourself spinning your wheels in frustration, you don't want to miss this episode. Whether the goal is weight loss, business, relationships, or life goals; decisions vs exceptions is a game-changer.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing. Learn how we can work together 1:1 Learn more about Unstuffed and join the waitlist! Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness Never miss an episode: Join my mailing list for weekly coaching, and more. Email your questions and comments to [email protected]

Find out more at https://mindbody-alchemy.pinecast.co

Episode Notes

Find out your diet personality type. Take the quiz!

Yes, I said masterclass! This is a longer episode and it is not the one you want to listen to on your walk or drive. This is the episode to listen to with a pen and paper, so get ready to learn! Part of the reason diets are such a problem is due to their abysmal retention rate. The strategy often sucks, but that isn't the biggest issue. What is missed in every diet out there, is the toolbox that allows you to build resilience.

• What if you knew how to change the way you feel?
• What if you didn't allow a bad day to derail your progress?
• What if a mistake wasn't the beginning of the end?
• What if you didn't have to keep looking for new diets, and you were able to problem solve quickly?

How would it feel to start using your brain in a way that was purposeful, so you didn't have the urge to give up or start over? You can succeed at reaching your goals, without the fear of losing everything the next time you come upon an obstacle, go on vacation, or have a crappy day.

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing. Learn how we can work together 1:1 Learn more about Unstuffed and join the waitlist! Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness Never miss an episode: Join my mailing list for weekly coaching, and more. Email your questions and comments to [email protected]

Find out more at https://mindbody-alchemy.pinecast.co

Episode Notes

Find out your diet personality type. Take the quiz!

Being impatient about your weight loss, is what keeps you repeating the same patterns and stops you from ever getting to check this goal off your list. In this episode you'll learn -

• Why impatience puts the breaks on progress
• How you make weight loss harder for yourself
• Why it feels like you work really hard, and never see change
• What realistic expectations look like
• The 3 things you have to get really good at, if you want to kick this habit to the curb

Don't forget to subscribe, rate, and review the podcast. It helps more than you know!

If you found this episode helpful, share it on Instagram and tag me @soulcenteredfitness.co so I can come and give you some love for sharing. Learn how we can work together 1:1 Learn more about Unstuffed and join the waitlist! Follow Soul Centered Fitness on Instagram This podcast is brought to you by Soul Centered Fitness Never miss an episode: Join my mailing list for weekly coaching, and more. Email your questions and comments to [email protected]

Support MindBody Alchemy by contributing to their tip jar: https://tips.pinecast.com/jar/mindbody-alchemy

Find out more at https://mindbody-alchemy.pinecast.co