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Musclebound Mama: Eat The F*cking Cake
18 minutes | Sep 1, 2021
I could never pull that off
Listen, clothing is really just a decoration when you think about it but I realize how much power we give it. We don’t put curtains on our walls and think about how fat they make the window look. Why do YOU have to be judged on your shape but we can learn to love a window or piece of furniture in any condition?Who makes these rules?Your Negative Automatic Thoughts are an important window into your own insecurities. In this episode, we'll dissect some that might be familiar to you!
18 minutes | Aug 16, 2021
You Are Not Your Body Fat
Today, I’m going to ask you to look at something that causes us a lot of pain - in an objective way.I’m not sharing anything earth-shattering here when I tell you that most women are uncomfortable in their skin. The diet industry is a multi-billion dollar one and the reason for that is we continuously, as a society, shame people for a very basic biological process - fat storage.So, first I want to talk about fat storage. Then, I'm going to help you stop identifying AS your fat storage.
20 minutes | Aug 10, 2021
Belief in 5 Steps
Belief is not “I think I might be able to” - it is acceptance that a statement is true. Acceptance!I was never willing to set goals for myself because I never believed that I was entitled to accomplishing it or capable of achieving it. So, if I didn’t set goals I would not fail myself, right? Wrong.Because, whether we are willing to label it or not - we do hope for things. We do “wish” for things. I hoped for things and my husband did things. The difference was that he believed he would and I only hoped. Here’s the thing: Belief is crucial to achieving a goal. When we believe our goals are possible FIVE things happen. Find out in this episode.
22 minutes | Mar 23, 2021
I Love You & I'm Listening
At yoga recently, the instructor asked a question that rocked me. She said: “I love you, and I am listening; when was the last time you said that to yourself?”. I was floored. I think you will be, too.
18 minutes | Nov 21, 2020
The Dreaded Plateau
Have you ever said this: "The scale won't move no matter what I do!"? When this happens, we're so quick to shift the blame to our body and decide that it's not doing what it's supposed to. But, the truth is, there are a number of reasons this could be happening and it's probably not what you think. Tune in and find out what it is and how to move that needle.
22 minutes | Nov 13, 2020
Pelvic Floors, Anxiety, and Dicks aren't Special
I know you expect this episode to be light and easy and tell you not to accept your future in adult diapers and that’s all still true. But, this appointment I'm going to tell you about changed my life. I’ve worked with thousands of women and without exaggeration, at LEAST 75% of them experienced trauma or chronic stress or anxiety. The physiological response I have been experiencing is not unique to me and the solution was NOT on my radar. I hope it’s now on yours.
21 minutes | Nov 6, 2020
Meal Prep Hacks
We know that success at *anything* comes from planning, prepping and executing - right?Your body composition goals are not different. Not one single person reached their goals accidentally. That means meal planning and prepping so you can just follow the path you carefully laid out - to success. But, how?I'll tell you!
21 minutes | Oct 29, 2020
Goal Weights are Bull$hit
Do you have a goal weight? Have you ever had one? Most of us have or even still have one now. Many have been inactively chasing that goal weight for decades. One of the first questions I ask during the intake process with new clients is “what is your goal during your time here?” The answer I get to this question tells me a lot. Some people tell me they had poor results from recent lab work at their physical and need to make their diet a priority. Some want to create a better relationship with food so their kids don’t develop the same habits they’ve struggled with. Some tell me they need to get their carb cravings under control. But the most telling of all is when a new client says “I want to hit 140lbs by my birthday (or, enter any special occasion in here, really). It seems innocent enough, right? I mean, it’s a concise goal so this person must know what they want and are going to be hyper-focused on achieving that goal - and that might be true. But, then I follow up by asking if they’ve been that weight before and usually, they have, and that’s why they want to be there. So, it goes without saying that they’ve been there and were happy there - so, that’s the place where happiness happens, right?Wrong.I’ll tell you why.
16 minutes | Sep 17, 2020
12 Steps to Kicking Ass
I’ve compiled a list of 12 things I have learned to-date. I know this list will expand as I grow but here’s what I have so far. I hope you’ll learn some new strategies to help you become the strong, take-no-bullshit person you’ve always wanted to be and to remove those limiting beliefs - and kick ASS at life!
19 minutes | Sep 10, 2020
The Generation That Will Save Us
I met some Millenials and I have some thoughts. If you feel like ranting about systemic racism, internalized misogyny, social conditioning and how the Millenials have been sent in for the clean up on aisle on 2020 - this one's for you.
18 minutes | Sep 3, 2020
Stress is a Motherf*cker
Have you said any (or all) of these things lately?Why can’t I open my laptopWhy can’t I get out of bedWhy can’t I exerciseWhy can’t I be emotionally available to my familyWhy can’t I feed myself properlyMe too. It's because you’re done. You’ve expended more emotional energy than you had and you have nothing left.In this episode, we dive into what happens in our bodies to cause this emotional paralysis and find a way out.
20 minutes | Aug 27, 2020
The Covid-19 Diet
One of the reasons many are struggling with their eating habits right now is this huge loss of control we're all experiencing. I can tell you without a doubt that even those with only a moderately challenging relationship with food, are struggling right now, too.In this episode, we'll talk about coping strategies, cookies, and emotional eating.
20 minutes | Jun 29, 2020
Take that Photo, Mama!
Episode 20: Take that Photo, Mama!In my intake process, I ask potential clients what it is that brought them to coaching. Knowing and understanding your “why” is very important to the process because in order to succeed you have to revisit it, often. Something that comes up more often than it should is this: “I saw myself in a family photo and I was disgusted with myself”.Heartbreaking, right? Look, I’ve been there. I get it. But, I’d like to spend this episode discussing it.Let's do this.
15 minutes | Jun 22, 2020
The Forever Changed Body
Episode 19: The Forever Changed BodyThe list of visible and invisible changes in a woman’s body are endless: stretch marks, loose skin, diastasis recti, shifted pelvis, lumbar impairment, saggy breasts, pelvic floor weakness, VAGINAL SCAR TISSUE. If that isn’t enough, there are the potential hormonal shifts of pregnancy that don’t always adjust after the baby is in your arms like hyper and hypothyroidism – conditions that some women have for the rest of their lives that they didn’t have before they got pregnant. Ladies, you are fucking warriors.Now, given that childbirth isn’t new, I shouldn’t be telling you anything you don’t already know. However, I happen to know that the majority of you don’t know this - Maybe you did know for a moment, but along the way you shifted your focus from “holy shit, look what I made in my body and pushed out of my vagina (or had violently carved from my abdomen)” to “what the hell happened to my body, I can’t even look at myself”.Yes, I’m talking to you. I see you. I hear you. I feel these very words in my heart on a daily basis, too – because I am also a woman.
16 minutes | Jun 15, 2020
The View From Rock Bottom
Episode 18: The View From Rock BottomI have a heavy topic to cover today. I want to share that this could be triggering for anyone struggling with an eating disorder or in recovery. So, no matter how interested you might be in my story, I hope you’ll put your wellness ahead of your curiosity.
22 minutes | Jun 8, 2020
Subscription Meal Kit Review!
This year I decided to do a little experimenting with meal subscription boxes. I’m always on the lookout for things that will make my clients’ lives easier and help them to avoid feeling deprivation in their diet. As you’ve heard me say many times before, deprivation is unsustainable. No one wants to live on chicken, rice & broccoli for life - nor is it necessary to. Part of sustainable fat loss is incorporating foods you already love into your plan - whatever that plan might be. And you may have heard, we loooooove carbs.Tune in and see which one I liked best!
19 minutes | May 31, 2020
Here are some things I hear on a daily basis:I have no self-controlI have no will powerI can’t have any sugar or I won’t be able to stopI can’t keep ice cream in my houseHave you thought these things? Honestly, this is so many people but very few say it out loud.Something you might not know is that these things actually have very little to do with food. These things are not facts - they are beliefs. And I’ll tell you a secret about beliefs: they are optional.Freedom is learning to be with whatever is. Controlling our environment is not freedom, yet this is our default mode when things aren’t going well. “That’s it, no more of X”, “starting tomorrow I am done with X”. Sound familiar? It really does sound logical to rally by regaining control and in truth, the issue isn’t really in the regrouping but rather in the way we do that and the reason we feel it’s uncomfortable in the first place. I mean, we have these expectations of our environment, don’t we? We expect that if I do this, this, and that, I can predict that my day will unfold in this way. Most days, that is how things unfold and there really isn’t anything eventful that takes place. We feel accomplished, in control, and like we have our shit together.The problem lies in situations where things don’t go according to plan. We feel like we’re holding up our end of the bargain by doing this, this, and that, and we expect the day will just go the way we imagined it. But, then it doesn’t.Tune in for some strategies to free yourself from food.
18 minutes | May 18, 2020
The next few episode topics are straight from YOU - the listener. I put out a call a few weeks ago to find out what you really wanted to know and so today’s episode is thanks to a new listener, Bert. He wanted to know about metabolism and the fact vs fiction of metabolic speed.One of the things I hear most often is: “I have a slow metabolism” or “I have metabolic damage”. Today's episode will dive into the 10 most important factors in metabolic speed.
24 minutes | May 11, 2020
Is Social Media Really Social?
Full disclosure, this episode isn’t going to be about weight loss myths or the fat loss industry at all. I thought I’d spend the next few episodes doing something more fun. Storytelling. I LOVE listening to people’s stories because it gives you the ability to step into a different time and space - and outside of your own experiences. I mean, we see everything from our perspective because well, we can’t live in the heads of others. But, don’t you think we would be a lot more connected in general if we knew more about one another’s experiences? I feel like we spend more time being social on social media but we aren’t really learning anything about one another. We’re experiencing their current moments - sometimes heavily curated moments - but not their background and who they really are. Which is really a shame because with us all being more accessible to one another than ever, don’t you think it would be more important to connect more deeply and less superficially? I mean, really, Facebook exchanges don’t have more social depth than even the chat you have with your neighbour while walking the dog. It could be so much more.
18 minutes | May 3, 2020
Free the Boobies!
Have you ever put on an item of clothing and felt like you’re the most beautiful person in the world? That’s how I feel in this top. But, I was conflicted because you could see my areola and of course my nipples because well, they just do what they want on every body. So, here I was firm in my love of this piece but feeling like I “shouldn’t” wear it because you can see a very basic part of my body that literally everyone has. I was kind of taken back by my feelings about this. I’m not exactly insecure. This is not something I normally struggle with. So, I asked my husband what he thought and the first thing he said was “I can see your nipples”. So, now I feel I can’t wear this top for sure. But, I asked him what that meant. Why did it matter if he could see my nipples? He responded, “well, if you want to be gawked at go for it”. Then I asked if he felt the same way about men’s nipples? Are they judged and sexualized for their nipples - because men don’t wear bras and wear arguably lighter fabric than women? He said that it wasn’t the same - and when I asked why he said: “I don’t know, ask society!”So, I did.
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