Becoming Fully Free Podcast

There's one piece of nutrition advice that makes me want to scream every time I see it...and it's this: "If you're struggling to lose weight, you probably need to eat more!" NO! Absolutely not. This is lazy, inaccurate advice and in today's episode I'm telling you what you *actually* need to do to bust through a fat loss plateau. If you're wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, my next round of 1:1 coaching is beginning on Monday, May 15th. You can get all the details on the program here. All you need to do is apply for a spot - I'm only opening 5 & applications close 5/1- to let me know you're interested. You're not committing to the program by applying, you're just letting me know you want to learn more about how we can potentially work together. So if you're wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, you need to apply today. Once I get your application I'll reach out and we'll talk next steps! Let's work together to get you implementing everything I teach you here on a consistent basis!

One of the most popular questions I get from those interested in coaching with me is "Can I still go out for drinks with my friend?" and "Can I still go out to eat and go on vacations and stuff?" And of course, my answer is YES! Any program that tells you otherwise is a huuuuge red flag. In today's episode, I'm giving you a few strategies for how to still have a life and keep your health and other goals a top priority! If you're wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, my next round of 1:1 coaching is beginning on Monday, May 15th. You can get all the details on the program here. All you need to do is apply for a spot - I'm only opening 5 & applications close on 5/1 - to let me know you're interested. You're not committing to the program by applying, you're just letting me know you want to learn more about how we can potentially work together. So if you're wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, you need to apply today. Once I get your application I'll reach out and we'll talk next steps! Let's work together to get you implementing everything I teach you here on a consistent basis!

There is so much we CAN'T control while we're working towards our goals - life still happens, the scale will be up & down for a million different reasons, we'll have to deal with food pushers and those who might question our choices. But at the end of the day, there are three major things we CAN control and in today's episode I'm sharing exactly what those are. If you're wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, my next round of 1:1 coaching is beginning on Monday, May 15th. You can get all the details on the program here. All you need to do is apply for a spot - I'm only opening 5 - to let me know you're interested. You're not committing to the program by applying, you're just letting me know you want to learn more about how we can potentially work together. So if you're wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, you need to apply today - applications close on May 1st. Once I get your application I'll reach out and we'll talk next steps! Let's work together to get you implementing everything I teach you here on a consistent basis!

Literally everyone I know could use a little extra support in at least one area of their lives. There are SO MANY benefits that come a long with hiring a coach and in this episode I'm telling you why you should hire a health coach - even when you feel like you don't need one! I know there are some of you who need support and need more help making the things I teach you here stick. My next round of 1:1 coaching is beginning on Monday, May 15th. You can get all the details on the program here. All you need to do is apply for a spot - I'm only opening 5 - to let me know you're interested. You're not committing to the program by applying, you're just letting me know you want to learn more about how we can potentially work together. So if you're wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, you need to apply today. Once I get your application I'll reach out and we'll talk next steps! Let's work together to get you implementing everything I teach you here on a consistent basis!

This episode was AMAZING and we're talking all things $$$$$$. Jen is financial advisor turned personal financial manager/CFO for clients. She is in the business of helping you get really good with your money. From working with clients to understand how to best manage and organize their finances, build savings, plan understand investing Jen has your back. Jen shares her Starter Plan, talks about the biggest blocks she sees women putting up that holds them back from making more money, and teaches us the basics of how to know our money on a deeper level. Connect with Jen: Instagram Know Your Money Course Book Recommendations I Will Teach You to be Rich Know Yourself, Know Your Money

Apply for a spot in Fully Free 1:1 Coaching here. We've all been there - trying to cut lots of calories fast to lose weight fast. And if you've been there, done that, you also know what comes next...the rebound. In this episode I explain why the rebound happens, why the dieting actually makes fat loss a lot harder, and what you should do instead.

In today's episode I'm sharing why I've decided to go back to basics when it comes to running my business and why I keep choosing to invest thousands of dollars in business coaching, even though I'm 7 years into running my own company. If you're ready for a coach of your own to help you get to your nutrition goals, click here to apply for my 1:1 coaching program, Fully Free. This is the LAST WEEK to apply and start in March. Any applications received after Friday, April 1st must wait until May to being their program.

Today's guest is Syeda Neary, a self-worth and dating coach who teaches women how to find and keep true love as a successful and independent woman in alignment with your human design. We talk about what human design is, how to use it to make dating more enjoyable and more successful, what it takes to find your person, the importance of knowing YOUR values, how to set and stick to your boundaries when dating and so much more. Whether you're out in the dating world or not, you're going to LOVE this episode. Be sure to share it with anyone you know who it would be helpful for, and you can find all of Sy's info below! Syeda Neary Website Instagram

Today's guest, Erin Candeloro, is an expert home organizer who helps busy women clear the clutter from their homes and minds. In this episode we talk about how clutter effects cortisol levels (the stress hormone), Erin's super simple system for not just decluttering but also for keeping it that way, how to get your family on board, the benefits of delegating not doing it all yourself, and so much more! You can find all of Erin's info linked below so you can connect with her and check out her services! Website Instagram

This conversation with Tanya was amazing - we covered everything from switching career paths, to creating wealth, finding your purpose, creating more joy and happiness, how to create confidence to make out of the box choices...we covered A LOT! I hope you love today's episode and be sure to let me know your biggest takeaway over on IG @laurenbradleycoaching! Tanya's Info: Instagram Website

This convo was FIRE! Wendy is a Body Confidence Coach who teaches women how to ditch the scale, stop hating their body & live a body confident life. We covered everything from toxic fitness coaches (and my confession of how I used to be one ~cringe~) to clothing sizes, why bodyweight doesn't actually matter at all, and how to free yourself from the hole diet culture digs us into. Wendy's Links: Website Instagram Virtual Workout Class Sign Ups

I've had more than a few clients say to me “I don't know what any other goal could be besides fat loss. If I'm not trying to lose weight, what's the point?” and I get it! We are SO conditioned to focus only on aesthetics because that's what matters big time in our society.⠀In today's episode, I'm offering you 3 alternative focuses when it comes to your nutrition goals that have nothing to do with fat loss. If you're ready to stop struggling and stressing over food and are ready to start learning the much more enjoyable and sustainable way to get the results you want, click here to apply for my 1:1 coaching program, Fully Free!

We hear all the time that we need to love ourselves....but HOW do we actually do it? In this episode I'm giving you the framework to create your very own self-love cocktail so you can start loving on YOU. Book referenced in this episode: Eat, Pray, #FML by Gabrielle Stone

One of the "complaints" I get from clients within the first month or so of their 1:1 coaching program is that there's no way what they're doing can be working because it doesn't feel hard. Eating foods they actually like feels too indulgent, too enjoyable, and there's no way that can lead to the result they want - because if they're not struggling, they must be doing it wrong. In this episode I'm telling you why that's insanely backwards [+ I'm giving you a little life update, too!] Apply for 1:1 coaching by clicking here

The ups and downs of habit change and changing up your nutrition habits are really real. My clients experience it all! The excitement, the self-doubt, the "Lauren you want me to eat MORE?!"... and I've broken it down into 3 phases: The Honeymoon Phase, The Discovery Phase, The Growth & Stability Phase. I'm explaining each phase in this episode and what you can expect in each phase. And if you're ready to go through these phases with me, click here to apply for a spot in my 1:1 coaching program.

It's not what you think.... I'm taking you back to 2015. It had been about 6 months since I started doing the hard work on my relationship with food, exercise, and my body. And things were changing - fast. In this episode I give you the exact things I did to make a lasting change, and how you can do it, too. If you're ready to get started on your own food freedom and lasting fat loss journey, click here and apply for a spot in my 1:1 coaching program.

Lots of ladies tell me they workout consistently, put the work in at the gym, and are lifting heavy, but they're not seeing the muscle definition and tone they really want. They know the muscle is there, but their body composition doesn't reflect the work they're putting in in the gym.⁣ ⁣ The key to getting that strong look? I'm spilling the secrets it in this podcast episode. Let me help you achieve that strong, toned, fit look you're after. Click here to join Fueled Up Reset kicking off on January 18.

I think a lot of people hear 'nutrition coach' and think "why would I pay someone to tell me what to eat?" Or they think "OMG just tell me what to eat! That's what I need!" But truly, the job as a nutrition coach isn't to tell you what to eat - clearly you know how to do that already because you're alive - the job of a nutrition coach is much more nuanced and much more involved. In this episode, I share the 6 things I coach my clients on that have nothing to do with what's on their plate or how they exercise, which, IMO, anyone who calls themselves a nutrition coach needs to be doing as well. If you're ready to get your nutrition game on point, click here to get all the details on the Fueled Up Reset kicking off on January 18.

Click here to get all the details and grab your spot!

There's this mentality of “it's the holidays! I'll refocus on January!” Then January comes and you're scrambling to find a juice cleanse or prepping to go back on Keto, and promising yourself you'll workout 7 days a week when for the past two months you've been eating and drinking your face off and sitting on the couch. It's not going to work What is? I'm spilling the secrets in this episode!

If you've been on a diet before, you know that the standard prescription for weight loss is to cut calories. WW “works” because they put you in a caloric deficit. Whole 30 cuts grains, sugar, and legumes = calorie deficit Keto = cuts carbs = calorie deficit But we also know, these diets work until they don't. And they don't work because #1 they cut calories SO drastically our hunger and cravings increase and our energy plummets AND…they don't focus on the QUALITY of foods as much as is necessary. In this episode I make my case for why QUALITY actually matter more than QUANTITY when it comes to fat loss and general health Join the Fueled Up Reset Waitlist here

The great thing about holiday stress is that it's predictable, which means we can make plans to reduce the amount of stress we experience and the negative impact it has on us - but, what is that plan supposed to look like? In this podcast, we're going to talk about how to manage: Food, drinking Doing too much Get-togethers or loneliness Seasonal Affective Disorder Pre-holiday Stress Management Checklist Enjoy!

Cravings are inevitable - but when they hit, what are you supposed to do? In this podcast I cover Hunger v Cravings The 3 D's Method Common causes of cravings & how to handle them Enjoy!

Back in November I ran a free training series called Happy & Healthy for the Holidays. On day one, we covered mindful eating. Now, I know, this is a term that gets thrown around A LOT, but no one really knows what it actually means beyond "listen to your body" (cue the eye roll). In this training, I got into lots of detail as to what mindful eating actually is and HOW to do it. SO grab a pen and piece of paper for some notes, and enjoy!

If you tuned in the last few weeks, you know that for the month of November I've been be re-releasing some of the most popular BFFP episodes from the past year, and today is the last one before we jump back in with brand new stuff for you! Today's episode is all about that time I went Sugar Free for 30-days. You know I LOVE all things sugar. Cookies, candy, pastries, donuts, alllllll the things! So why on Earth would I challenge myself with cutting all that out when I've come so far in terms of eating them moderately and mindfully? I'm spilling all the details in today's episode! And as always if you could share this episode on your social media or with anyone you think might benefit from it, I'd be so grateful!

If you tuned in the past few weeks you know that for the month of November I'm going to be re-releasing some of the most popular BFFP episodes from the past year. If you missed the last three re-plays you can go back and listen after this amazing episode all about how Shorter Workouts can mean Better Results. When it comes to exercise, more isn't always better. But something I hear all the time is that 20 minute workouts just don't feel like enough or that if the workouts aren't at least 45 minutes, what's the point?! And honestly that couldn't be further from the truth. In this episode, I'm making my case for why you need to go shorter on the workouts and how doing so will accelerate your results! And as always if you could share this episode on your social media or with anyone you think might benefit from it, I'd be so grateful!

If you tuned in last week you know that for the month of November I'm going to be re-releasing some of the most popular BFFP episodes from the past year. If you missed the last two re-plays you can go back and listen after this amazing episode all about Handling Change. Listen - no one LOVES change. No one thrives in an environment that's chaotic and always different and always changing BUT change is inevitable, isn't it? So, in this episode I give you a little ramble on how to come to peace with change and really embrace it instead of fighting against it. Aside from my very first episode where I share my food & fitness story, this episode has the second most plays, so that tells me you probably need to hear it again! And as always if you could share this episode on your social media or with anyone you think might benefit from it, I'd be so grateful! Enjoy the replay!

If you tuned in last week you know that for the month of November I'm going to be re-releasing some of the most popular BFFP episodes from the past year. Last week you, re-listened to “I Feel Fat” and it seems like some of you, given the DMs I've been getting from it on Instagram, needed that little kick in the butt as a reminder to speak more kindly to yourself and think about the things you DO want vs what you don't want. Today's episode is My new take on alcohol - where I talk about that time I found myself sitting on the couch each night with a glass of wine, then waking up the next morning feeling like garbage. I tried everything I could think of to make myself feel better - aside from not drinking wine. I didn't want to stop drinking all together. But I did want to feel more energized, I was tired of the headaches, and I wanted to be more focused and productive during the mornings. So, I started implementing a new rule to help me cut back on drinking and the results were....surprising! You all LOVED this tip so if you need a refresher, get ready! And as always if you could share this episode on your social media or with anyone you think might benefit from it, I'd be so grateful! Ok! Enjoy the replay!

Being that it is now November 2021, that means this podcast has been up and running for an entire year. There are over 66 episodes recorded and I kind of can't believe it because I started this thing in a total whim. I learned how to record a podcast, how to upload it, then just...started. And here we are a year later. So, I'm gonna look at this past year as Season One of the BFFP, and to close it out, we're gonna do something a little special. Over the month of November, each Monday I'm going to release one of the 5 most popular episodes so far. That means the episodes that have the most listens, those that I've gotten the most feedback on, or one of my personal favorites! To kick things off, we're re-playing the “I Feel Fat” episode of the podcast where we talk about what you REALLY mean when you say “I feel fat” how to stop saying things like that to yourself because they're not at all helpful, and coming up with some better feeling thoughts. And as always if you could share this episode on your social media or with anyone you think might benefit from it, I'd be so grateful! Ok! Enjoy the replay!

We're going to talk about creating your results - any results - with your thoughts. Your thoughts create your life. Plain & simple. Because your THOUGHTS create your feelings, for better or worse. I highly suggest taking out a notebook and pen for this one - it's an interactive podcast episode, today!. If you want to learn from the woman who created the framework I'm talking about in this episode, click here to learn about Brooke Castillo and The Life Coach School Podcast.

Gratitude is a really powerful (and often overlooked) mindset hack to help you focus on the things in your life that you are grateful for or feel blessed to have. We as humans tend to focus on everything we don't have yet, things we didn't get done, all we still have to do. A gratitude practice helps pull your focus to all you do have, all that's already going well, and everything you've already accomplished. This practice can have the power to make you a happier and healthier person if you actually commit to practicing it. So how do you even get this practice started? I'm giving you a few options in this episode.

Personal responsibility is one of the deepest forms of self-respect and self-care. Personal Responsibility means taking full ownership of your results, or lack of results. Because it's true. At the end of the day, YOU choose what to eat, how much to eat, why you're eating, when you're eating...that's all YOUR choice. My own life was transformed when I realized I was unknowingly bypassing personal responsibility for my health and happiness. I was the queen of blaming stress, diet culture, and not having enough willpower for keeping me stuck in a diet/binge cycle. But after learning about the concept of personal responsibility, my entire life changed. Tune in to today's episode to learn how to start taking some personal responsibility for yourself and walk away feeling more motivated and empowered than you have in a long time!

Obsession = Stress and we can't stress our way to a positive result. This is a quickie episode - get ready to feel a boost in motivation and don't forget to click here and apply for a spot in my 1:1 coaching program. I'll teach you how to drop the obsession, how to trust yourself and how to get those results you want SO BADLY in the simples, most enjoyable way possible.

When a client comes to me and says "I want to lose 10 pounds this month" I know we're in for a RIDE! The issue isn't the goal - it's fine if you want 10 pounds gone, we can do that. But when you focus on things you can't control (aka the scale), you set yourself up for a lot of frustration because there will for sure be normal scale fluctuations that sometimes seem to make zero sense. So, instead of focusing on outcome-based goals, I encourage my clients to focus on behavior-focused goals. I explain exactly what that means in today's episode.

Your meals are spot on. Your clothes are fitting better. You're more confident. More energetic. Then you see a picture of yourself and you're like WTF?! Why don't I look as good as I feel? We're dissecting this exact question in today's episode.

It's OK to be aware of the scale and you don't have to smash it or throw it away, but it shouldn't be the only way of tracking progress -- especially if every time you get on it, you feel defeated and throw all your hard workout out of the window. In this episode, I'm giving you a few other ways to track progress that you can use in conjunction with, or instead of, the scale.

If you want to change the results you have, you absolutely, without a doubt, change the way you *think* about food.⠀ The more you judge yourself, criticize yourself, and stress yourself out about your food choices, the further away you get from your goal.⠀ Like they say, you can't expect a positive results with a negative mind.⠀ In this episode I dive deep into why diets like WW continue to fail and give you a super simple 2-step process to help you rewire your brain to be a lot more supportive and positive. Enrollment in the Wicked Fueled Transformation Challenge closes tomorrow at noon. Click here to grab your last minute spot!

We've all been there - trying all the quick-fix programs, getting short-lived results, then being right back to square one as quickly as it all started. And those programs are SO tempting because we all want our results yesterday, but (obviously) they aren't worth the effort. So, to help keep you sane and to help you finally get lasting results, I'm going to give you a few Do's and Don'ts to keep in mind as you navigate your own body transformation journey. If you're ready for a transformation of your own, you're in the right place. The Wicked Fueled Transformation Challenge will get you into a consistent exercise and nutrition routine that will help you secure sustainable results lasting far beyond the 6-weeks program. WFTC kicks off on September 7th.

When it comes to body transformation, we tend to think "eat less, exercise more!" So we sign up for all the fitness classes, start running, spend hours each week in the gym...but that's not the solution. The eat less, exercise more advice can work at first, but if you're spending hours on the treadmill, your body will eventually adapt, meaning you'll have to start going longer and harder and spend more time on the treadmill. Who has the time? In this episode, I'm giving you suggestions for how to shift your workouts to be more inline with not just your goals, but your body's metabolism, so you can start getting some results already! Enrollment opens up TOMORROW (8/24) for my 6-week transformation challenge where I'm going to help you get your nutrition protocol all squared away. We'll be sure you're eating enough food to stay satisfied, eating the right kinds of foods, and make sure you're eating solid portions of protein at every meal. On top of that, we're going to get your fitness habits squared away (because those HIIT workouts 5x/wk aren't doing you any favors) and we'll get your mind right so you can focus on the things that matter (bye bye calorie counting), stay consistent, and start getting some results that will last. Keep your eyes peeled on my IG page @laurenbradleycoaching so you can grab your spot as soon as they open up!

When you think body transformation does your brain automatically go to nutrition & exercise? After all, "fat loss is 80% nutrition and 20% exercise" is drilled into our heads, right? But the BIGGEST piece people miss when they set out on a transformation journey is what's going on between their ears. We can be our own worst enemy, or our own biggest cheerleader. In this episode, I'm covering 3 mindset shifts you need to make if you want a lasting transformation. Coming up in September I'm running a 6 week transformation challenge where I'm going to help you get your nutrition protocol all squared away. We'll be sure you're eating enough food to stay satisfied, eating the right kinds of foods, and make sure you're eating solid portions of protein at every meal. On top of that, we're going to get your fitness habits squared away (because those HIIT workouts 5x/wk aren't doing you any favors) and we'll get your mind right so you can focus on the things that matter (bye bye calorie counting), stay consistent, and start getting some results that will last. Enrollment opens in 8/24 so keep your eyes peeled on my IG page @laurenbradleycoaching

You have the best intentions when you start a fat loss program. But are the methods you're trying actually doing more harm than good? Listen to today's episode to be sure you aren't making these 3 mistakes! Coming up in September I'm running a 6 week transformation challenge where I'm going to help you get your nutrition protocol all squared away. We'll be sure you're eating enough food to stay satisfied, eating the right kinds of foods, and make sure you're eating solid portions of protein at every meal. On top of that, we're going to get your fitness habits squared away (because those HIIT workouts 5x/wk aren't doing you any favors) and we'll get your mind right so you can focus on the things that matter (bye bye calorie counting), stay consistent, and start getting some results that will last. Enrollment opens in 8/24 so keep your eyes peeled on my IG page @laurenbradleycoaching

Let me start by saying - FAILURE isn't a bad thing. It's a necessary part of the journey to success. And if we can learn to 1) embrace failure, and 2) overcome repeated failures, we'll get to our end goal even faster. In this episode, I cover 7 big reasons why you're not where you want to be yet and exactly what to do about each of them. Enjoy!

You know I LOVE all things sugar. Cookies, candy, pastries, donuts, alllllll the things! So why on Earth would I challenge myself with cutting all that out when I've come so far in terms of eating them moderately and mindfully? I'm spilling all the details in today's episode!

How do we know when we're experiencing a true craving we want to satisfy or when its' just mindless eating/giving into the “well everything is allowed so I'm going to each chocolate and ice cream and chips and cheese all afternoon because I can!” mentality? You know by now I love my sweets - and my clients do too. The hardest part for them, though, is knowing when an indulgence is REALLY worth it and when they're eating something “because I can.” So I want to clear up exactly how to tell the difference. Be sure to listen to the end so you can enter a really fun giveaway I'm holding to celebrate 50 episodes of the Becoming Fully Free Podcast! Click here to access the free download I mention in this episode, too!

Someone recently asked me what my #1 tip was for someone wanting to start their fat loss journey, and since I told them, I thought it was only fair to tell you, too! Enjoy!

Something a lot of my clients have been experiencing lately is pushback from their partner about their eating and drinking habits. Whether it's "we have to eat together!" or "come on just have another drink with me" it can feel frustrating and like the person you love the most is trying to sabotage your efforts. In today's episode, I'm giving you a few ideas for how to get your partner on board - or not! Because at the end of the day, the only thing you need to get started and to stay the course is YOU being on board with your own stuff. Their support is a nice bonus, but not a necessity. I dive into this a lot deeper in today's episode. Enjoy!

This is a juicy one today! We're breaking down the idea of "I deserve it" when it comes to food and looking at restriction in a completely different way. We're talking about your toddler brain and your adult brain, and why restriction isn't always a bad thing. Enjoy!

A couple months ago I found myself sitting on the couch each night with a glass of wine, then waking up the next morning feeling like garbage. I tried everything I could think of to make myself feel better - aside from not drinking wine. I didn't want to stop drinking all together. But I did want to feel more energized, I was tired of the headaches, and I wanted to be more focused and productive during the mornings. So, I started implementing a new rule to help me cut back on drinking and the results were....surprising! Mentioned in this episode: Stop Overdrinking with Brooke Castillo The Sober Diaries

During that time of the month do you feel unmotivated? Tired? Hungry? Irritated? All of the above? Same! And....it's still not an excuse to eat and drink all the things and then lay on the couch! You actually can use your period to your advantage and create a game plan for how to stay on point with your healthy habits, and in this episode, I talk about how! If you want to dive really deep into your own cycle, I highly suggest checking out my friend Hilary's podcast by clicking here

It's hard to know what to believe. You're scrolling through IG, see someone with 10k followers and figure they must know what they're talking about, right?!And sometimes they're spot on. But more often, they're just straight up false and often times dangerous So, in this episode we're talking about three fitness myths that need to die and what to do instead! After you listen, head over to the Fit Summer Challenge info page and grab your spot! We'll get your body & brain fit as fiddle this summer in the most fun way!

I had a really interesting convo with a client this week on her coaching call. We talked about emotional eating and why it's totally OK for that to be one of her go to strategies when things get hard. SAY WHAAAAAAAAAAT?! So often we're told that we shouldn't use food as a coping strategy, it's not healthy, it's wrong, we need to figure out how to stop doing it, etc etc. But what if we stopped trying to fight it and just let it be what it is? What if we allowed food to be something that brings us joy and grounds us? In this episode I'm making my case for the plus side of emotional eating and I'd love to hear your thoughts, too! Find me over on Instagram @laurenbradleycoaching and lemme know what you think!