Transition. movement, passage, or change from one position, state, stage, subject, concept, etc., to another; change There are 2 types of transitions that can sneakily sabotage our weigh less efforts: 1. In between daily life circumstances (work/home; lunch/after lunch) - if we don't give ourselves space between the Go-Go-Go - our emotions and ...…

“The magic you’re looking for is in the work you’re avoiding.” Unknown. I’m always interested in the reasons why people want to lose weight - I mean beyond the aesthetics. What we explore in today's episode is another way to ask you what your why is: -what needs healing in you? -what lesson needs to be learned? -what patterns of growth opportun ...…

When I ask my 2 year-old, "what time is it?" he says, "6 minutes". When I ask my clients and students how long it took them to get true freedom from a craving they answer in "allowed urges" as a measure of time. I love this. Listen in on this weeks' episode as Angie shares how she naturally and sustainable overcame her cravings and urges for wi ...…

Do you have extra "treats" on the weekends or on a "snow day" that tend to unravel all the progress you made during the week? Listen in while I walk Loretta through a new strategy to help overcome old sabotaging habits. Also - if you are interested in diving deeper with allowing urges and making them disappear, check out my Allow Urges Inner Ci ...…

If you love the concept of how allowing urges can decrease desire, cure cravings, and help you achieve effortless and sustainable weight loss, but you're confused about how to do it, you'll love this episode. I have a conversation with Carole, a podcast listener who wrote me this comment: I cannot differentiate between surfing the wave and whit ...…

If you overate or overdrank (or both!) over the last few weeks and you're trying to get back on track but the cravings are driving you crazy - this Strategy is for you! In less than 30 minutes, you'll learn: What triggers or "cues" your craving Specifically what to do when the craving hits How to decrease your desire for the craving and lose in ...…

If you have limiting beliefs that you can't lose weight because: -your job requires you to entertain clients frequently -your partner brings home wine / chips / treats on the regular -you think in "all-or-nothing terms" -you think you have to suffer to lose weight - but that doesn't work either -you can't stick to your plan on weekends because ...…

In this week's episode I reference Gretchen Rubin, a habits and happiness expert, and her research on abstaining and moderating. This is an important episode because many of us assume we should "abstain" from certain foods while we "diet". But what I love about her research is this asks you to know yourself - and recognize if you have moderator ...…

In this week's episode I go through 3 steps to put you in control of eliminating cravings - in a healthy, sustainable, brain re-wiring kind of way. Resources and further reading: Atomic Habits by James Clear Happier Podcast - Gretchen Rubin You are Not your Brain by Jeffrey Schwartz

As a follow up to the last episode I go into the strategies around 2 particular happiness boosters and how they relate to improving our weight loss journey.

In this week's episode I'm building on the happiness set point concept and weaving in the concept that weight loss isn't what makes us unhappy, but it's a symptom thereof. In order to address the symptom, we need to dig deeper and understand the underlying unhappiness and solve it from there. Once we solve what's really happening the symptoms s ...…

In this episode I talk about perspective, fear, and skepticism. I understand how shifting your mindset can sound too hard, too much effort AND / OR too easy to work. I share some research behind why it works and how we don't have to let emotions like fear or skepticism be in the drivers seat of our life. I love Elizabeth Gilbert's analogy of fe ...…

Today we talk about how suppressing an emotion like deprivation can lead you to sabotage in "healthy" ways. A little too much peanut butter, a few too many (handfuls) of raw almonds, sneaking extra bites while cooking or cleaning up after meals....can all add up to those last few pounds we're trying so hard to lose. I share how to make these se ...…

"My goal for 2018 is to accomplish the goals of 2017, which I should have done in 2016 because I promised them in 2014 and planned them in 2013." Instead of waiting for January 2019 to get back to our weight loss goal let's recommit now - but nothing crazy - let's just focus on 1 skill that to get really good at between now and next year. That ...…

Commitment Secrets Update! Sign up for the FREE ONLINE CLASS: November 6, 7, or 8 @ 9am PT/12pm ET HERE Today on the podcast we take a look at skill building – how we are often doing this even when we don’t mean to (I was a pro at eating mixed nuts at 3pm and drinking on the weekends…). We talk about the difference between value alignment and i ...…

Every day we are faced with opportunities to move closer to our authentic selves, or further away. The choice is always ours; but it starts with self awareness. In this week's episode we talk about what it means to step into our authentic selves and how this helps us on your weight loss journey. Commitment Secrets Update! Sign up for the FREE O ...…

Who are you identifying as? "I'm the type of person that can't say no to sugar or wine". OR "I'm the type of person that sometimes says no".? And when you experience a setback - when you eat more than you wanted, or you miss a workout - do you think you are a failure? OR do you think "I made the wrong choice, but that doesn't make me a bad pers ...…

In this week's episode I chat with Bevan James Eyles – a husband, a father, and someone who has dedicated his life to inspiring others to discover their lifetime love of fitness. He represents one of the world’s biggest fitness companies, Les Mills, he’s raced 8 Ironman triathlons, including Ironman Hawaii, he has 3 podcasts (including one of m ...…

Happy Thanksgiving to my fellow Canadians! Whether you already have a gratitude practice in place, or you’ve been resisting because it seems like it can’t actually make that much of a difference, listen up. I'm excited to share research from HeartMath.com / HeartMath.org on how your heart is creating MORE emotion than the thoughts in your head. ...…

In last week's episode we talked about how weight loss goals need a different formula than other goals in our life. Because unlike other goals that get "completed", your weight loss goal can't "complete". The same journey that got you there needs to continue after, for sustainable weight loss. Your weight loss goal doesn't have a completion dat ...…

I bet you are really good at setting goals AND achieving them..... I bet you've run marathons / half marathons / 10 km's / triathlons..... I bet you've graduated university, and been promoted at work more than once...... So why is your weight loss goal different? Because it needs a different framework than the other goals in your life. Because ...…

I often talk about how important the weight loss journey is and one of the reasons is the lessons you get to learn along the way. In this episode I talk about 9 of the valuable lessons I learned on my journey. It's less about achieving a number on the scale - it's more about who you become in the process. And who you are becoming doesn't happen ...…

Do you trust yourself around food? Can you keep chocolate in the house? Can you go to social events without going overboard or losing control? For some people it comes natural. For me – not so much! If you are like me, you’ll appreciate this episode where I break down how you can develop self trust and feel good around all kinds of food. Even w ...…

What does Dr. Seuss have to do with weight loss? Turns out he is a prime example of how constraints work in our favor. This episode also introduces the concept of cognitive distortions and how they disrupt our weight loss goals - and how to overcome them. If you want to learn how to make the mindset shift to viewing your chosen protocol as art ...…

In this weeks’ episode I break down how goal-focused, high performers sometimes overuse food and alcohol as their “fun” (I should know – I’ve been there). I offer a mindset shift to help you feel empowered instead of trapped – and a way to stop delaying happiness. “You won’t clean up your eating until you clean up your thoughts.”…

If you’ve ever wondered if you should be eating every 2 hours (or not), this episode is for you! I talk about what happens physically in our bodies when we do snack, and how to break the habit if you want to stop. Learn how to become a fat burning, emotion processing machine and listen in!

Have a vacation coming up? This is for you! This episode is inspired by one of the ladies in my Commitment Secrets online program. She asked “How do you handle vacations? I just started seeing real consistent progress, now I have a holiday and I don’t even want to go for fear of undoing all my hard work.” I totally relate to this fear; I used t ...…

Have you ever been “good” all day, only to overeat at dinner, then think “I might as well keep going, the day is ruined now anyway”? Have you ever eaten off plan and it took you days to get back on track? Maybe this happens every Friday night and you get back on track every Monday? This episode is for you! I teach a tool called the “Reset” to g ...…

Do you self-sabotage your weight loss efforts? I view self-sabotage as a band-aid for uncomfortable moments in our lives. Although it may solve an immediate problem of anxiousness, boredom, or stress, it creates problems on the back end: it interferes with our long-term goal of weight loss and robs us of living our best self and showing up the ...…

This is a very special episode where I interview my client Candice at the end of her time working one-on-one with me. She shares how she overcame frustration, confusion, and a fear of the scale in 8 short weeks. Not only did she shift her mindset with regards to weight loss (and lost weight), but the tools also helped her through some difficult ...…

Today’s Brain Boss episode covers 2 areas I feel are so important with making changes and losing weight in a sustainable way: #1 is the difference between Being vs. Doing – and what I mean by that is really creating change from the inside out (your Being), rather than just ‘dieting’ (the Doing). In other words, rather than trying to follow a fo ...…

Want to join one of my FREE online classes to learn how you can stop feeling deprived, stop self-sabotaging, stop working out harder, and lose weight in a sustainable way? Where previous participants have said versions of: “I’ve never put these tools to practice with weight loss before: mind. blown.” ü 4 Tools for your Food Freedom Toolkit Regi ...…

Today on the podcast I’m answering a listener question from Kelley about how to handle social situations when you love good wine and good food, but it leads to sabotage. I offer her 2 tools to practice, how relying on willpower just increases desire and sabotage, and how to work with the competition in our brains between wanting to lose weight, ...…

After Values Part I, you know what values are and how they relate to weight loss. The deeper level is to ensure we are building values from an intrinsic place, not from external pressures, and how to make sure our values don’t become rigid rules. To align your Values with your weight loss goal the how looks like this: we want to align our goals ...…

If you’ve got diet fatigue – if you’ve spent years (decades even!), trying to eat less, move more, quit sugar, quit flour, and your weight has been up and down, you may just need to regain a sense of meaning and purpose for your goal. On today’s episode, I talk about what Values are, how they are the secret sauce to staying committed, and the 4 ...…

Today on Brain Boss I talk about what it means to “surf the wave”, and how that keeps you from sabotaging your good intentions. This episode is perfect for you if you want to stop grabbing handfuls of trail mix or cereal throughout the day because you know that habit is sabotaging your results. If you are interested in having a better relations ...…

Today on Brain Boss I talk about the 3 overarching categories of why we sabotage and how to overcome them. This episode is perfect for you if: · You experience cravings · Eat when you are tired / stressed / restless · Eat out of habit, not actual hunger (unnecessary snacking, TV eating, entertainment eating) If you are interested in having a be ...…

Today on Brain Boss I hypothesize that we’re approaching weight loss backwards and provide you with an alternative mindset. You'll also hear a bit of my story as I tried this new weight loss approach (it worked!). This episode is perfect for you if: · what you’ve been trying isn’t working; · you need to learn how to use patience or grit to stop ...…

Today on Brain Boss I talk about having an all-or-nothing mindset and why perfectionism sabotages our weight loss goals. I provide 2 tools: How to interrupt the cycle of eating when you aren’t hungry (stop mindless snacking) What to do if you do sabotage, and how to get quickly back on track This episode is perfect for anyone who starts the day ...…

Today on Brain Boss I’m sharing one of the pillar BRAIN TOOLS I teach my clients to put a stop to self-sabotage. If you only practice 1 tool I teach, let it be this one. It gets to the core of any problem, providing an antidote, not just a band-aid. Once I learned this tool, it totally changed how I approach weight loss and totally changed my r ...…

This week we are talking about why failure is important and why it’s required for sustainable weight loss.

This EP talks about what Brain Boss is, who I am, and what to expect!