Many of us, myself including, hold ourselves back by hanging on to past pain, shame, disappointment or rejection.
That's a choice. It's a choice to hold on. It's a choice to let go.
In today's episode, we're talking about how to let go of past pain so you can be happier and make far more effortless progress towards your goals.
This isn't an easy charge but it's one of the most powerful things you can do! Listen to today's full episode to hear how on of my clients made the choice to let go of what was holding her back and how it immediately transformed her cravings and desire to overeat.
http://primalpotential.com/228-let-go-of-past-pain/
How To Let Go Of Past Pain
When we release the pain associated with people who have let us down, rejected us or hurt us, we are free to take care of ourselves, be happy and live our best lives.
In today's episode, I'll share how I've done this and, more recently, how one of my clients did this and the impact it had on her food choices.
We create & maintain problems because they give us a sense of identity ~ Eckhart Tolle
Choose not to be offended and you won't be
Ships don't sink because of the water around them but because of the water within them
You do not have to attend every argument to which you're invited
Does this offense need to impact the choices you make right now?
Will it move you forward to allow this offense to influence your choices today?
Pour your energy into what you do have control over and ignore what you don't have control over
You only have control over 3 things in your life - the thoughts you think, the images you visualize and the actions you take ~ Jack Canfield
Resources
Episode 221: Turn Off the Thought Faucet
Episode 204 - The Problem Behind The Problem
Join me at ASCEND in Nashville!
Wanna Help?
If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
Are GMOs dangerous? What are GMOs? Where are they? Should I avoid them?
These are all the questions we're answering in today's podcast.
I'll share my thoughts on whether or not these are something you need to worry about and what risks exist with exposure to genetically modified organisms.
http://primalpotential.com/227-are-gmos-dangerous/
Are GMOs Dangerous? What Are They?
GMO stands for genetically modified organism. Genes from one plant, animal, virus or bacteria are transferred to another plant or animal.
Generally, this process is used to make crops more resilient against environmental factors like frosts or insects, or to enhance physical features or increase shelf life and reduce spoilage.
In today's episode, in addition to discussing my thoughts on the question, "Are GMOs dangerous", we talk about how they are created and what impact they have on the modified organism.
Using corn as an example, we explain how corn is genetically modified. Did you know that the genetic modification of corn causes every cell in the corn plant to emit a pesticide?
Plus, the genetic modification of corn appears to change the nutrient profile.
Take a look at the side-by-side comparison of GMO and Non-GMO corn below.
What does this mean for our health?
The technology used to create GMO crops has developed so rapidly, we cannot be certain of the long-term health effects. The burden of proof on large agricultural companies is limited and most of the research has been done on mice and rats.
How to avoid GMOs
Buy foods and ingredients that are USDA-certified organic, or from local growers you trust that don't use herbicides. Check out the link for the Non-GMO Shopping guide below to find out more information.
Resources
Join me at ASCEND in Nashville!
Sometimes, we actually hold ourselves back in our attempt to make rapid progress.
More often than not, we have to slow down to go faster.
In today's podcast, I'm talking about how doing less, focusing on fewer things and slowing down your thoughts can actually accelerate your progress towards your goals.
http://primalpotential.com/226-slow-down-to-go-faster/
Slow Down To Go Faster
In today's episode, we're covering how to take a step back, simplify, and create a baseline to avoid frustration, and achieve your goals.
You want results NOW. Trust me, I've been there. You hit the ground running and you are doing EVERYTHING you can think of to get to your end goal. But are you doing too much, too soon? Are you considering the sustainability of your actions? Do your intentions match your actions? And are your actions consistent?
Does our motivation exceed our training?
Often times, we create false fantasy plans in our head that do not reflect the reality of our actions. We set a baseline so high that it may not be doable at our current training and commitment level. The fantasy plans and inability to stick to these crazy expectations lead very quickly to frustration, which can easily turn into quitting altogether.
Breaking the cycle
Breaking free is about doing less. I really believe that you can achieve MORE when you do LESS. The key is separating the fantasy plans from reality.You must build a base that you can obtain, and grow from there. Your base will help you break free from food obsession and yo-yo dieting.
Revisit the 80/20 Rule
The 80/20 Rule is simply 80% of your results stem from just 20% of the things you do, the actions you take. Focus your energy on the 20% of actions that are truly effective and ditch the 80% that doesn't.
Turn off the thought faucet
It is so hard to slow down when our minds are moving at 100 miles per hour. When you catch yourself bouncing all over the place in your thoughts, slow down and focus on RIGHT NOW.
Don't create big plans that you can't execute that then create feelings of failure. Instead, pick one thing to focus on each week. After the week has ended evaluate your progress on that one thing. Take those evaluations and go from there making one change for the next week. These changes will become habits that you can sustain and create a healthy lifestyle that reaches your end goals.
Resources
Episode 221: Turn Off the Thought Faucet
Join me at ASCEND in Nashville!
Wanna Help?
If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
As of today, there are only 4 months left before 2017. No matter what you've done for the first 8 months of the year, let's finish strong. The year will fly by and I want you going into 2017 without regrets and carrying forward a sense of pride, hope and accomplishment.
In today's podcast I'll share 3 ways you can capitalize on these next 4 months of the year.
We're heading into a time of the year where there are challenges - back to school, holidays, cooler weather - but we have a fantastic opportunity to capitalize on these challenges and make unparalleled progress towards our goals.
Check out these 3 simple strategies and pick the one that feels the most feasible for you!
http://primalpotential.com/225-dominate-the-rest-of-2016/
How To Dominate The Rest of 2016
In today's episode we tackle 3 ways to make the most of 2016.
Card-a-Day
Buy a few packs of index cards. Count out as many cards as there are days left in the year (as of September 1st, 2016, there are 122 days remaining in 2016).
Every day, take a blank card from your stack. On one side, write down ONE thing you can & will do that day to move in the direction of your goals.
On the back of the card, write down one affirmation or mantra.
Carry your card with you and conquer that ONE thing.
The next day, grab your next blank card and start fresh with your one commitment for the day and your affirmation or mantra.
Singular Practice
Pick ONE thing you want to practice each day between now and the end of the year. Maybe you decide that between now and the end of the year, you'll practice mastering the fat loss breakfast every single day.
Maybe you'll decide that between now and the end of the year, you'll sweat every single day.
Maybe you want to practice carbs at night every day until the end of the year.
Pick one thing and commit to daily practice for the remainder of 2016.
Ladies - Go To ASCEND!
I'm hosting a small group of women where we will take our journeys to the next level.
We'll spend the 4 weeks before the event gathering tons of valuable information about your schedule, your work ethic, your barriers, excuses and limitations.
Then, we'll spend 2 jam-packed days together in downtown Nashville Tennessee creating YOUR specific action plan for results.
I give you my word that ASCEND will be completely transformational and you and your journey will never be the same!
I've got another powerful book club episode for you today! Several years ago, I read the book The Four Agreements and recently realized there was a new book, The Fifth Agreement.
After re-reading The Four Agreements & listening to The Fifth Agreement, I knew I need to share my thoughts on fat loss and The Four Agreements.
The subtitle of the first book is A Practical Guide to Personal Freedom and I think that's such a great way to describe the quest for our ideal body & incredible health.
We want to be free from food obsession. We want to be free from emotional eating, overeating, fear of missing out, guilt, deprivation & everything in between.
I'm excited to share my thoughts on the book and how we can apply these agreements to accelerate our progress towards our goals!
Fat Loss & The 4 Agreements
In today's episode we apply The 4 Agreements to health, happiness and fat loss. The 4 agreements include:
- Be impeccable with your word
- Make no assumptions
- Take nothing personally
- Always do your best
The 5th Agreement
- Be skeptical but learn to listen
Resources
The Four Agreements http://amzn.to/2b8lPaM
The Fifth Agreement http://amzn.to/2b7KnAd
Jen Sinkler on Instagram (the post I describe in today's episode)
https://www.instagram.com/jensinkler/
Join me at ASCEND in Nashville!
Wanna Help?
If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
Yes! You can heal your metabolism! In today's episode we're talking about exactly how you can begin. Maybe you feel like you've always had a sluggish metabolism, maybe you're recognizing that you've done some metabolic damage with your yo-yo dieting past, perhaps you're noticing some changes as you get older or you just want to be proactive. No matter what you're reasons, your metabolism is not set in stone. There is so much you can do to heal your metabolism and make it more efficient!
Unfortunately, most people go about it the wrong way and inadvertently do more damage. Most people figure they can speed up their metabolism by exercising more. That's analogous to thinking you can make a car with a busted engine go faster if you just slam on the accelerator harder.
No. That'll make it worse.
You have to fix it. You have to address the problem, not try to over-power it.
The same is true with your metabolism. We can't just eat less, exercise more and expect our metabolism to respond favorably. It won't.
Let's dive into what your metabolism is, why it might need to be healed and specific diet & lifestyle strategies you can put into place today to help you heal your metabolism, increase energy and burn fat more efficiently.
http://primalpotential.com/223-how-to-heal-your-metabolism/
How To Heal Your Metabolism
Listen to the full episode to understand:
- What your metabolism is (and isn't)
- Why it might need healing, repair or optimization
- What common strategy actually damages your metabolic function
- How to heal your metabolism
Strategies to improve your metabolism include:
- Limit processed foods
- Limit or avoid crop oils like corn, canola & safflower
- Focus on stable fats including coconut oil, grass fed butter, ghee, full fat dairy and grass fed meat
- Lift weights
- Avoid toxins in food, water and personal products
- Manage stress & sleep
Resources
Podcast on water filtration & water quality
Carbohydrate Strategies for Fat Loss
Join me at ASCEND in Nashville!
Wanna Help?
If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
There is very little that is more frustrating than feeling like you're doing the work for fat loss, practicing self-discipline and putting forth your best effort only to step on the scale and see that it has gone up!
Today I want to share my answer to a listener emailed to ask, "Why am I gaining weight?" after being active and eating fat loss friendly meals.
Her email to me has something for everyone - questions about consistency, activity levels and clean eating. Here's her email and today's podcast shares my in depth answer.
Hi. I listened to the podcast on motivation and I'm working my way through the breaking barriers. But, here is what I notice, I am consistent and I do believe I can lose weight. But I've gained 2 pounds since Saturday while staying consistent with my 10000 steps and fat friendly meals. I even walked 7 miles yesterday. Any thoughts?
Listen below for my answers, tips & suggestions.
http://primalpotential.com/222-why-am-i-gaining-weight/
"Why am I gaining weight when I'm doing the work?"
In today's episode I share my thoughts & suggestions related to:
- What might have led to the weight increase
- Limitations of monitoring progress with the scale
- More effective ways to measure progress
- What consistency is & isn't
- When "fat loss friendly" isn't fat loss friendly
- The link between activity & water retention
Resources
How & where to measure - I recommend measuring every other week. Be sure to record your measurements so you can evaluate your progress over time!
Join me at ASCEND in Nashville!
Spaghetti Squash Primavera with Basil Cashew Pesto
Wanna Help?
If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
Powerful motivational minisode on tap for you guys today! Yes, you read it right: I want you to turn off the thought faucet!
One of most destructive things keeping us from our goals and our highest potential is the way we leave reality, retreat into our minds and manufacture worries, problems, concerns, doubts and fears.
Not only does this generate a state where we feel anxious and powerless, it also takes us out of the moment, preventing us from seizing opportunities to take action in the direction of our goals.
In this motivational minisode I want to help you identify strategies to successfully turn off the thought faucet but I also want you to understand and accept a few powerful realities:
- Your thoughts are not facts
- You are not your thoughts
- You are the thinker - you are in control
http://primalpotential.com/221-turn-off-the-thought-faucet/
Resources
Join me at ASCEND in Nashville!
I spend a lot of time reviewing my clients' journals. This is where they record what they eat, how much, when, their progress, their workouts, what's working & what's not. The great thing about seeing the insider view of so many people's journeys is that I can quickly spot some of the most common fat loss mistakes most people make.
In today's episode, I'm sharing 5 of the most common fat loss mistakes I see practically every day.
The great news is that when you identify what doesn't work, you move closer to what does work.
http://primalpotential.com/220-fat-loss-mistakes
5 Fat Loss Mistakes Most People Make
In today's episode we're talking about the most common fat loss mistakes most people make & how to avoid them. Don't miss the full episode for all the details on these challenges and obstacles!
- Eating when you aren't hungry
- Overeating healthy or fat loss friendly foods
- Being more attached to the results than to the process
- Excessive frequency of "treats"
- Lack of consistency
Resources
Join me at ASCEND in Nashville!
I'm super excited about today's episode! In the last episode, we talked about how every choice is a chance to move in the direction of your goals. About how we have the opportunity to move in the direction of our goals with every single choice we make. It's not an all-or-nothing proposition!
That episode raised the question of "how?"
I want to stop hitting snooze so I can start my day strong but HOW do I stop talking myself out of it in the moment?
I want to stop eating after dinner but how do I actually talk myself out of the treats when I'm standing in front of them?
We are tackling those questions today with a concrete strategy on making all your days the best the can be, especially how you can turn around the tough days and make even your bad days good days!
How we respond when a day isn't going our way or we haven't brought our best effort defines our lives and our progress towards our goals.
You are the most important person you'll ever lead and I want to help you keep the promises you make to yourself. Today's podcast will help you do that.
http://primalpotential.com/219-make-bad-days-good/
How To Make Bad Days Good (and have more good days)
Want a motivational message to kick your tail into high gear when you need it? Click here to download it! Don't forget you can get DAILY motivational messages with the Primal Potential iPhone app!
In today's episode as we explore how to make your bad days good and have more good days, I talk about the importance of answer a few questions include:
- What does your best morning/evening look like?
- What do you need to do to make it happen?
- What are your options & opportunities when things don't go "perfectly"?
You always have the opportunity to finish strong. Never declare the day "lost" or the race run.
We've got a special minisode today! If you can get past the audio quality (I recorded outside on my iPhone), this message will help you make the most of each day!
Every once in a while I record voice notes for my Fat Loss Fast Track clients (I recorded one for them while playing racquetball the other day) and I'm sharing one of them with you today! As I worked out, I thought about the power in the phrase "every choice is a chance".
Is the day you're having today moving you towards the life you want?
What can you do today to move in that direction?
Don't write off the day if it didn't start well - every single choice is a chance to move in the direction of your goals.
I know many of us struggle with frustration - being frustrated with ourselves when we don't do the things we feel we should. Capitalizing on "every choice is a chance" can help you break through that frustration, that inertia, and more in the direction of your goals!
Every choice is a chance! Don't miss this short minisode!
http://primalpotential.com/218-minisode-every-choice-chance/
The Primal Potential podcast is your podcast. I want to help you overcome your struggles & challenges. I want to help you reach your unique goals. This week, it's been obvious that many people are struggling with their evening eating habits so today I'm sharing 4 strategies to help you tackle nighttime eating!
I know that many of you feel in control all day long but out of control at night.
I know that many of you are frustrated with the choices you make night but don't know how to take control and make meaningful improvements that stick.
Don't miss today's podcast on 4 ways to improve your evening eating habits!
http://primalpotential.com/217-improve-evening-eating-habits/
4 Ways to Improve Evening Eating Habits
In today's episode I detail the follow 4 ways to improve your evening eating habits, take control of the night time and make faster progress towards your goals:
- Change your expectations
- Identify what represents an improvement for you (just for today)
- Evaluate what's worth it (and what's not)
- Dramatically change your state
Sometimes we think we can out-smart ourselves. We think that with enough willpower, grit & determination, we can out-smart ourselves. I don't think that's too effective.
I want to help you work WITH yourself, not against yourself. In today's episode, I want to help you conquer inconsistency and self-sabotage but helping you understand why we so often give in and what we can do to be more strategic in our approach.
Today is all about how your subconscious works. In short, it will always look to avoid pain and seek pleasure. This is simply part of how we are wired for survival.
This can work powerfully in our favor or staunchly against us, depending on what we do and how we think.
Unfortunately, most people have, through years of failed diets and giving up on themselves, associated far more pain with the achievement of their goals than pleasure. Today, we're changing that.
Making some straight-forward adjustments to how you think about your goal can accelerate your progress and improve your life!
http://primalpotential.com/216-conquer-inconsistency/
Conquer Inconsistency
One of the first strategies I talk about in today's episode is identifying your existing pleasure & pain associations. First, establish your goal. Then, free associate all the painful or negative words, thoughts & feelings associated with the achievement of that goal. Then, free associate all of the positive words, thoughts & feelings associated with the achievement of that goal.
Then identify the opposite of your goal and go through the same process - create a list of all the positive and negative associations you have with whatever is opposite your goal.
Intentionally build the list of pleasurable associations related to the achievement & pursuit of your goal.
“You can’t change what’s going on around you until you start changing what’s going on within you” ~ Zig Ziglar
Don't be a part of the problem, be a part of the solution.
Focus as much of your energy as possible on what you can do to make the achievement of your goal positive, exciting and fulfilling. Stop putting energy towards why it's hard, frustrating or negative.
Resources
Join me at ASCEND in Nashville!
Whether you're working out regularly or you haven't yet incorporated it into your lifestyle, today we're going to tackle 6 simple ways to get more out of your workout! No matter what we spend our time & energy doing, we want to make sure we're getting as much from it as possible!
While exercise isn't the be-all-end-all of fat burning and physique improvement, it does have the power to accelerate our progress, improve mood and help us get healthy - let's just make sure we're being as efficient as possible.
It doesn't matter if you have a gym membership or not, it doesn't matter if you love working out or you don't - these 6 ways to get more out of your workout will help you get to the next level!
http://primalpotential.com/215-get-more-out-of-your-workout/
6 Ways To Get More Out of Your Workout
Before we dive into those 6 strategies that will allow you to get more out of your workout, a few caveats for those who are resistant to change or for those who haven't yet incorporated fitness into their routine.
It's important to remember that fitness is not the important element of fat loss or physique improvement. In today's episode I'll talk about how we the primary drivers of fat loss include:
- Your attitude & perspective
- What and how much you eat
- Stress & sleep
The important thing to keep in mind is that exercise shouldn't be a punishment or something we dread. Just like the key to long term success with nutrition is finding foods you love that love you back, it's critical that you experiment with different activities to find what you love, enjoy & look forward to.
Over the long term, we won't consistently do that which we don't enjoy.
Onto those 6 strategies that will help you get more out of your workout - I go into a whole lot detail on the "how" in today's episode so make sure to listen to the full show!
- Get consistent (this episode tells you how)
- Add a leisure walk after your workout (the "why" here is very science-based)
- Decrease the duration & increase the intensity
- Go heavier
- Switch the stimulus
- Incorporate micro movement
I told you guys I'd share what equipment I have at home. You absolutely don't need any of this, but I find I can do just about any workout I want and get a whole-body workout with these few things.
If you want to incorporate a little bit of movement without any equipment, here's one of my fave workouts to do without any equipment:
Complete 5 rounds for time of the following:
- 20 body weight squats
- 15 sit-ups
- 10 burpees
- 5 push-ups
If you have a jumprope, one of my faves is to accumulate 1000 jumps as fast as possible. You can start by doing sets of 50, resting when needed. If 1000 seems daunting, do what doesn't seem daunting. You could start by accumulating just 100 jumps. Start where you need to, work up your skill with each workout.
If you have some equipment at home, try this short one.
Set a timer for 15 minutes and do as many rounds as possible of the following before time expires:
- 15 kettlebell swings
- 15 goblet squats
- 10 burpees
Resources
Join me at ASCEND in Nashville!
Spaghetti Squash Primavera with Basil Cashew Pesto
Episode 039 - The Science of Fat Burning
Dieting didn't work for me. Sure, I lost weight sometimes, but it was a yo-yo cycle of deprivation followed by over-indulgence - of weight loss followed by weight gain (misery and obsession accompanying every step).
I got to the point where I realized that I was working hard, obsessing over food but not getting where I wanted to go and not achieving the goals that mattered most. In today's episode I'm sharing my top 7 anti-diet strategies that allowed me to stop obsessing over food, stop dieting, get consistent, lose weight and keep it off.
If you feel like your approach isn't working or isn't giving you the results (or peace of mind) you want, don't miss this episode!
http://primalpotential.com/214-anti-diet-strategies-fat-loss/
Today we're talking about food! I'm sharing some of my favorite summer meals that are quick, easy, delicious and totally fat loss friendly!
In today's episode I talk about the relationship between deprivation and temptation. Basically, the more you deprive yourself, the less you create fat loss friendly meals you actually enjoy, the more likely you are to be tempted by EVERYTHING. The less you're enjoying your fat loss friendly foods, the lower the bar for something to tempt you.
So, if you can enjoy your food more, you'll be less likely to overindulge in treats that just aren't worth it!
Don't miss today's episode for some of my absolutely favorite summer meals that are flavorful, easy, affordable and fat loss friendly! Recipes & resources are below.
http://primalpotential.com/213-favorite-summer-meals/
Favorite Summer Meals for Fat Loss & Flavor
Fish Tacos with SizzleFish
Cauliflower Tortillas from Slim Palate
Garlic Scape Pesto (add all ingredients in your blender)
- Approximately 10 garlic scapes
- 1/2 cup pistachios
- 1/2 cup parmesan cheese (real, not fake powder)
- Extra virgin olive oil to your preferred texture/thinness
- Salt & pepper to taste
Resources
Join me at ASCEND in Nashville!
There was a definite theme in my coaching this week - individuals who feel overwhelmed or like they aren't sure where to start or how to proceed. I've got you covered in today's episode!
If you ever feel overwhelmed by your goals or by all the strategies & approaches available to you, if you ever feel like you don't know how or where to dive in, we will clear that up in today's episode.
http://primalpotential.com/212-overwhelmed-beat-overwhelm-and-indecision/
Food issues, guilt, emotional eating and food obsession are not exclusive to overweight and obese individuals. Not even a little bit. Today, we're talking about thin people & food issues.
Except, it's more than that. We're talking to my sister.
A couple weeks ago, I had my mom on the show. It was a tough episode but we talked about how, as a thin mother, she really struggled with having an overweight child (me). I was the token fat kid. It was a rough road.
That episode triggered a lot of comments and questions, many of which were related to that sister I talked about. What was it like for her, as a thin child, to grow up with so much emphasis on food and shame related to obesity?
Well, "that sister" is Debi. My oldest friend, my closest friend and the yin to my yang. Don't miss this candid conversation about food issues then & now in the absence of a weight struggle.
I used to be my own worst enemy. There was a huge gap between what I wanted and what I did. There wasn't anyone keeping me from achieving my goals...except for me.
Because of that, one of my affirmations is now "I am militantly on my own side". I am on my team. I will not sabotage myself.
I don't need all the answers but I will not stop seeking, trying and finding a way.
In today's motivational minisode, I'm talking about how and why to get on your own team. It's time to stop being your own worst enemy.
If we could master how to stop overeating, we'd be pretty much all set, right? In fact, I'd be a bazillionaire if I could give you just a couple words to help you stop overeating forever. Easier said than done, for sure!
But today we are moving in that direction. I want to help you understand why we overeat and what we can do about it, beginning today.
If you listen to the facts & strategies in this episode, I am 100% positive that we can move you in the direction of your goals right now, today.
http://primalpotential.com/209-how-to-stop-overeating/
How To Stop Overeating
Overeating is a complex issue. If we want to understand how to stop overeating, we have to understand what triggers us to overeat and how to overcome or re-wire those triggers.
In today's episode (don't miss it!), we'll talk about things like:
- Taste specific satiety (how you can feel "full" of one thing but keep eating something different)
- Overeating cues
- Understanding our desire for food rewards and how to break the cycle
- The power of hyperpalatable foods
- What it really means to determine if & when food is "worth it"
- How to make incremental improvements
- Food urges that come with behavioral transitions
If you want to reduce or stop overeating, you absolutely need to listen to today's episode!
What is food guilt? We've all done it to ourselves, one bad food choice leads to throwing in the towel on the entire day. That gross feeling and disappointment with ourselves, that is food guilt. Beating yourself up and assigning emotion to your food choices is the essence of food guilt.
Looking at yourself as good or bad based on your food choices - that is food guilt.
Here's what I want you to consider: Is it working for you?
Is it improving your choices or is it keeping you stuck in a negative cycle of your own creation that leads to more choices you feel badly about?
Does it help you feel better about yourself, or help you make a better choice the next time you think about cheating? Chances are it doesn't, and it never will. So you've got to stop beating yourself up over FOOD!
In today's episode, I'll be diving into why food guilt doesn't work, why you should stop it, and what you should be doing instead.
http://primalpotential.com/208-food-guilt/
Everyone knows that hindsight is 20/20. We all wish we could go back and give our younger self's advice. Today's podcast focuses on the exact opposite idea. The past is in the past, we've learned lessons the hard way, and it is time to move on and look forward. In today's podcast (one of my favorites!), I'm talking about lessons to my future self.
All of this introspection was inspired by the article, "20 Tips I'd Give Myself 20 Years Ago" which has NOTHING to do with fatloss. In the podcast, I'm breaking out key points from the article that really hit home for me, and I'm sharing the 3 lessons I would give to my future self.
http://primalpotential.com/207-lessons-to-my-future-self/
Your life is not about how much you weigh or what size you wear. Your life is about how you feel.
Are you happy? Happiness is about JOY! As you create more joy, you create more happiness. The goal is not about a number, the goal is about the joy in your heart.
Don't let fear influence your decisions.
How many times have you not done something because you were scared of what other people would think or say? How much have you missed out on?
Don't let the fear of rejection, looking stupid, or getting hurt keep you from experiencing all of the things you want to experience and enjoying life like you deserve.
You matter more than the work you do. You are not the work you do.
Make yourself a priority. You will have more to give the world when you give more to yourself.
OK, you’ve decided to make a change, but you have no idea where to start (or restart). Today’s podcast will dive into my #1 fat loss recommendation: tracking.
We aren’t talking about calorie counting, carb or macro counting, just some down and dirty quick journaling. In less time than it takes to obsessively count your item of choice (and with far less frustration), you can learn more about what is and what is not working for you. It’s easy, it's quick and it's crucial to laying the groundwork for finding a solution that works for you.
I’ll be talking about what to track, when to track, and most importantly WHY we track.
http://primalpotential.com/206-my-1-fat-loss-recommendation/
My #1 Fat Loss Recommendation
Tracking! Think of it like a journal. You don't have to spend time worrying about exact calories, or even exact portion sizes. What you are really after is a documenting what you ate and how it made you feel.
It does not need to be a chore. You can get this done in less than 5 minutes each day. Ultimately, it will help you establish trends and analyze those trends as a tool in our weight loss journeys.
Why You Should Track
1. To learn more about your body and what works for you
2. To keep you objective.
3. To anchor yourself to your goals
What You Should Track
Food and Feelings. It is that simple. If you get in a workout, add fitness, too!
Food is easy, just track what you eat (approximately how much), and when.
Feelings don't have to be hard, but it is the most important. Include your hunger, cravings, and energy over the course of the day. I encourage you to expand past the basic feelings and include your mood, the quality of your sleep, and events that occurred during the day. These really helps create a comprehensive picture of what exactly is going on in your world.
Most everyone should be able to effectively track in under 5 minutes a day.
Where You Should Track
I've created a tracking cheat sheet and template to get you started. Find a routine that works for you and stick with it!
Learning From Your Document
Revisit. Revisit. Revisit.
Take time to look back through your tracker and identify trends.
Analyze the food you are eating and correlating body reactions. Analyze your workouts to identify how that affects your energy level and hunger.
We are continuing our celebration of Primal Potential's 2nd anniversary with a super special guest! My friend and former Fat Loss Fast Tracker, Maggie!
I want you to hear directly from someone who has transformed, inside and out, over the last 14 or so months. She has lost 50 lbs, more than 13 inches from her waist and she feels that the biggest changes she made were to the way she thinks! That's right, Maggie is going to share how you can use your mind to transform your body.
She is real, she is inspirational and I hope we can all find encouragement and hope in her powerful message!
http://primalpotential.com/205-use-your-mind-to-transform-your-body/
Use Your Mind to Transform Your Body
In today's episode, Maggie and I tackle so much including:
- What results she has created over the last 14-15 months
- How affirmations changed her life
- How she handles days when she isn't feeling motivated
- How her mindset has changed
- How her dietary habits have changed
Resources
Join me at ASCEND in Nashville!
Follow Maggie on Instagram & check out her transformation!
Today is a special & emotional episode! My mom is on the show! Yup, we are discussing the problem behind the problem - where my unhealthy relationship with food & body image began and how she coped with raising an overweight child.
While I don't think our past defines us and I certainly don't think we're stuck there, I absolutely believe it is important to evaluate your self-limiting food & body image beliefs and begin to ask "Are these true?" and find ways to move beyond them.
You don't want to miss this emotional episode!
http://primalpotential.com/204-the-problem-behind-the-problem/
The Problem Behind The Problem
In today's episode, my mom and I tackle so much including:
- Specific choices she made and how they impacted how I view food and my body
- The development of unhealthy relationships with food & body image
- Helpful and unhelpful strategies related to raising an overweight child
- How her body image impacted the way I thought about food
- What might have happened if she took a different approach
- How restriction and forced exercise shaped the way I look at health
I want to give another huge THANK YOU to my mom for stepping outside of her comfort zone, admitting where she made mistakes and having this honest conversation with me to hopefully help others and open up conversations about weight, shame and body image.