Create Your Balance

SO a little over a year ago, I went in for a microdiscectomy for L5-S1 in my lower back. If you 've been following me, you know most of the details BUT it seems things have taken a turn that I certainly did not expect.  I can say, it isn't what I had hoped for a year out but I'm dealing with it the best I can. I will CUSS, COMPLAIN, and CRY but I will not QUIT!!  As always, I'm putting one foot in front of the other and hoping for the best. Listen as I fill you in on the latest in my recovery.   

Muscle weighs more than fat! I hear it all the time, but ya know what, it's not true.  A pound, is a pound is a pound. Which weighs more?  A pound of feathers or a pound of bricks? You may choose bricks as your answer. Neither weighs more than the other, yet they do appear different. This is so true about muscle versus fat, and I'm about to discuss it in this episode.   

I often ask my clients how consisten they have been with their programs in the past and most times they tell me they have been consistent but just aren't seeing results.  Well, IF you are REALLY consistent, you will definitely see results. In the world o weight loss and fitness, a LOT of programs have a start and stop date. In the REAL, CONSISTENT world, there is no end, it becomes your life AND it MUST be realistis and sustainable.  Let's dive into a bit more on what it REALLY means to be consistent.   

Are you finding that what you used to do in your 20's and 30's for weight loss is no longer woring now that you are in your 40's and 50's? YEP, that's what this episode is all about and I'm going to clue ya in on what WILL work for sustainable wieght loss in your 40's and up. Let's chat more about it all...  

In this episode, I am braking down the MYTH of sweat being fat crying. While it is a funny little phrase, it is NOT true.   SWEATING pretty much means your body is hot and it is cooling off. It doesn't have much to do with SUSTAINABLE weight loss at all.    Let's break down they myth and discuss what you CAN do to see sustainable fat loss!    ******************************   Self-Paced COURSE!! 75% OFF SPECIAL: CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj **************************************************** Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins  

Negative body image!!  Have ya ever had negative thoughts about your body?  Not liked what you see when you look in the mirror? Changed your clothes 15 times only to end up wearing something baggy that covers the areas you don't quite like?  This was once a daily occurrence for me. I struggled on and off for years from the age of 14 on. Itused to suck up all of my time and sometimes I would let it ruin my entier day.  SO how dod I overcome it all? Can I just say, it's not always daisies, rainbows and butterflies BUT it no longer ruins my day. I am able to quiet the thoughts if and when they sneak up on me. It has changed my life tremendously because I worked on changing up my mindset and turned those negative thoughts into positive ones.  See, we weren't born hating and shaming ourselves, it's a LEARNED behavior and I had to UNLEARD all the BS that I learned from the outside sources. You can do it too so let's talk about HOW you can do just that.    ***************************************************** Self-Paced COURSE!! 75% OFF SPECIAL: CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj **************************************************** Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/   

Is your weight loss method sustainable?  Sustainable weight loss requires REALISTIC methods of healthy eating and exercise habits that you can maintain over time. It's not about following a specific diet or program for a short period of time, but rather making changes that you can incorporate into your everyday life.  If you are using a specific program or product that should happen to go off the market, will you be abe to MAINTAIN the results you achieved from that program or product?    My motto is always, is is sustainable, maintainable and can you keep your sanity!!!??? Some of these programs will give you those fast results in an unrealistic and unhealthy way and then when you “go off” the program, there is weight gain over time. We seem to have a pattern of blaming ourselves when this happens. Let me tell you right now, IT IS NOT YOUR FAULT!!  SO how do you know if you are doing something that is sustainable? Let's dive into that.   ************************** MENTIONS: In this episode I mentioned a few pervious podcasts and live videos I have done in the past:    Dying to be Thin   How Being a Beachbody Coach and Working at A Gym Destroyed Me   ***************************************************** Self-Paced COURSE!! 75% OFF SPECIAL: CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj **************************************************** Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/       

How many times have you been around the block with yo-yo diets?  ME, Probably more than half my life. When you live your life chasing the diets and the diet mentality is ingrained in your brain, it's hard to look at food as anything but the enemy. At least that's how I used to live. I went by the good/bad food mentality and feared anything that could cause me to gain weight. Food was the enemy and exercise was the punishment. Best life I ever lived ( sense the sarcasm) IT SUCKED!!  Fast forward to today and I can tell you I have healed my relationship with food and see it for what it is…FOOD!! Yep, no food is off limits to me anymore and it has made my life so much easier. A relationship that was once so complicated is now very peaceful.  So, how did I make peace with food after all the years of living in the diet and weight loss fantasy world? Let's talk about that and how you can make peace too!!    ****************************************************   Self-Paced COURSE!! 75% OFF SPECIAL: CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj **************************************************** Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/       

I know, you're thinking, she's crazy. Hear me out for a second. I get that when you lose a few pounds and you can zip your pants a bit easier, you FEEL a sense of accomplishment and happiness BUT, with most, it quickly deflates because it can be VERY difficult to maintain.  In comes the feelings of defeat, guilt, and anger. It takes a lt of effort to get ther and sometimes it takes even more to MAINTAIN those results.  When we focus so much on the weight loss, the number on the scale and our pants, it can be overwhelming and a huge life suck!! Go ahead and ask me how I know that. I'd hop on the newest program to lose weight, tone up and FEEL confident about myself only to end up obsessing ovet the number on the scale and being pissed off because things did NOT always go my way.  Was it willpower?  Was I not focused enough?  Was I not disciplined enough?  I would feel like I wasn't good enough and pick myself and my body apart. How's that for living a healthy life? IT'S NOT!!! I'd end up thinking I just wasn't good enough..Oh, and I'd be finding all areas of my ody that I hated and felt I needed to workout more and eat less to change.    This cycle chased me for more than half of my life and it has done the same for so many women I have worked with. SO let's dive in to things and talk a bit more about this and how you can work through it.    ********************************************   Self-Paced COURSE!! 75% OFF SPECIAL: CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj **************************************************** Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/   

Well, here I am again! I'm roughly 20-ish weeks out of back surgery updating you again. WHY?  Well, I really want to give you all the details of the FULL recovery…the good, the bag, the ugly and everything in between. It's been a road if I do say so myself.  It's kind of like life, ya know, things are going all good and then one day…BAM!! The shit hits the fan. In my world, I've learned it's all about how you handle it. Can I just say that sometimes, I don't handle it all that well when it hits BUT I DO make it through. Ya know, a few cuss words here and there and then I push forward…which is EXACTLY what I did last week. YEP, the shit hit the fan and I lost it!!  Let's talk about what happened. Shall we?   

I often feel that a LOT of us women give up on ourselves BEFORE we even start. Give me a second here to explain as I come to you with a little rant about what I go through and hear as a health and nutrition coach.    It may sound a little harsh but I am coming at you from a place of love. Is it possible that the efforts we've been trying all this time are the WRONG efforts? Is it possible those paths have led us to where we are today without weight loss journey's?   I'm about to ruffle some feathers here. This episode is not for the faint of heart, I am telling it like it is and laying it all out there in hopes some of you out there realize what you are doing and choose a path that actually FITS you and your lifestyle.    I always say, listen with an open mind and hear me out…and I am telling you, you'll need to open your ears for this one and hear what I am saying.         

I get it a calorie deficit is needed but … It is NOT the most important thing. Most of us out here aren't even sure what that REALLY MEANS!! Calorie deficit is indeed an effective method for weight loss, but it's important to approach it carefully. When focusing on a whole foods diet, people often naturally consume fewer calories without strict calorie counting.  A calorie deficit is necessary for weight loss, but cutting calories too drastically can have negative effects. Very low-calorie diets can lead to loss of lean muscle mass, which slows down your metabolism. . This can make it harder to maintain weight loss in the long term…and EVEN more difficult to see FAT loss!!    Super restrictive diets can negatively impact hormones and metabolism. The 1200 calorie “diet” is a thing of the past AND it is NOT realistic, healthy OR sustainable.  They may lead to insufficient nutrient intake, bone loss, and increased risk of osteoporosis. These diets can also be difficult to maintain long-term, potentially resulting in weight regain, with most of that weight gain being FAT GAIN!!!    Instead of extreme calorie restriction, I  recommend adopting a sustainable, healthy lifestyle.  This includes:   1. Getting adequate sleep. 2. Focusing on nutrient-dense whole foods 3. Incorporating regular physical activity, especially strength training.( don't be afraid to life a little heavier)  4. Managing stress.   Keep it simple, listen to your body, EAT and get in some healthy movement!!!     

Working out hard and doing “all the things” but not seeing the results you expected? Feel like no matter what you do, you aren't seeing your body change where you want it to change? Should you change up your workouts? Call it quits? Start a different one and see is that one “is the one”?  It get it, it can be so confusing BUT jumping from program to program will NOT get you the results you are looking for. I'm about to fill you in on some stuff that your last diet/workout program may not have told you.  YES it's important to move your body in ways that you enjoy. You should look forward to your workouts, not hate them or feel like they are punishment.  However, if you are looking to “tone” “lean out” or build muscle, like changing your body composition (losing fat & building muscle), your workouts AND MEALS should reflect that.   But don't worry, there's room for what you enjoy too. You likely just need to incorporate weight training, or have a more structured weight training program where you can focus on progressive overload.   STOP chasing the calorie burn on your watch!! You are NOT going to see a huge number when you incorporate strength training and that's OKAY! Your workouts should not be about burning as many calories as possible in that short time.    GO LIFE HEAVY SHIT!!! EAT THE PROTEIN!! The more muscle you have, the better primed your metabolism is. THIS will not show up on your calorie counter BUT you will see the results on your body!! Building muscle has you actually burning more calories while you're AT REST!!  IT TAKES TIME!! Somehow, we think it's not working and we run back to that last weight loss program because “ it worked that one time”. STARVING YOURSELF THIN WILL NOT GIVE YOU MUSCLE!!! I get it, it's the comfort zone. BUT, nothing changes if nothing changes!!    You are changing things up too frequently and your body has a WTF moment! You are not sticking to anything long enough for your body to progress and adapt to things. Give it 4-6 WEEKS!! Yep, I know, when you are used to doing 87 different workouts, this might seem difficult or even boring!! PROGRESSIVE OVERLOAD, watch and see what happens. You will notice you can life heavier, your endurance is better and you FEEL like a bad ass! STOP with the exercise ADHD!!!      *****************************************   Self-Paced COURSE!! 75% OFF SPECIAL: CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj **************************************************** Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh       *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/     

Pictures are really tough, especially when struggling with negative body image. I remember avoiding pictures, hiding behind others, and staring at old photos of myself for hours and thinking,WTF? “Is that what I really look like?” I think to myself. There was a picture from my parents 25th wedding anniversary party that hit me head. I tore it up and threw it in the garbage as soon as I saw it.  It sucks to feel this way and miss out of saving memories. It sucks even more to not feel comfortable or confident in your body, spending HOURS to get ready, only to leave the house more self conscious than before. It makes sense you are feeling this way when we are living in a society of “picture perfection” with photoshop, and filters. We are constantly hit with pictures of “pretty people” on social media - how could you not compare yourself? Your weight and body are not the problem - it's the idea that you need to love and look “perfect” in every picture you take. You deserve and CAN feel comfortable and confident in your body and pictures - at any weight or size.   We are our own worst enemies. Self-judgement is REAL!! We may scrutinize our perceived flaws or focus on aspects that we are insecure about. The act of being photographed can also make us more aware of our appearance, leading to heightened self-awareness and self-criticism. Ever ZOOOOM way in to different parts of your body and just tear yourself apart?  When we see a picture of ourselves — and are in a struggle with body image — we only see ourselves in one dimension, physically. We mentally block out the people smiling around (or at) us. We forget how the photo symbolizes the fun we had. In fact, we don't even notice the magnificence of the location. Instead, we zoom the lens of our own eyes onto our bodies. Soon, nothing else matters.   A body is all we see–a flat, one-dimensional object we can choose to critique like a teacher looking for wrong answers on a test. Circle those flabby arms with red ink! Oh, add those bags under my eyes, more points deducted for imperfection! We dehumanize ourselves. Truth is, we scold ourselves for not looking less human. That's definitely a great way to boost self-esteem. CLEARLY, I'm joking, but I'm sure some of you know what I'm talking about.    Over analyzing yourself in pictures can easily turn into a rabbit hole.  Why not try to shift the focus to experiences and relationships: Instead of solely focusing on your appearance in pictures, shift your attention to the experiences and relationships captured in those moments. Value the memories, emotions, and connections associated with the picture rather than solely critiquing your physical appearance. It's important to remember that our perception of ourselves can be influenced by various subjective factors, and self-criticism based on pictures may not always reflect an accurate or objective view of our appearance. Developing self-acceptance and focusing on the qualities and attributes that extend beyond physical appearance can help cultivate a more positive self-image.     ******************************   Self-Paced COURSE!! 75% OFF SPECIAL: CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj **************************************************** Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/   

SO here I am, 3 months out from surgery just giving a little update on things these days.  If I'm being honest, I'll say I'm nowhere where I want to be BUT, I am on my way there, which is what really matters right now. Let's face it, it's been an uphill battle and I made it to the top. It's all downhill from here and I get to start over. Who the heck is ever excited about that?? ME! Why? Because I'm making it all about the journey and NOT the destination!! Let me just fill you in a bit while you listen.      

Not getting the results you think you should be getting form your weight loss program? Somehow, we think if the scale isn't moving, we are failing at what we are doing. Hmmmm, is that really the case?  We somehow think if the scale isn't saying what we want it to say, we think nothing is happening and you're just wasting your time. Why is it that we only celebrate the weight loss or the number on the scale or our pants going down?  I get it, you're in a calorie deficit, you are increasing your protein and you're adding in more workouts…BUT you're not seeing any changes. Is it possible that you are setting up your expectations for yourself that are just unreal? SUSTAINABLE FAT LOSS takes time and patience.  We are expecting a result that we're not seeing and I get that it can be so frustrating.  I think it's time we look in other places for a result OTHER than the number on the scale.  STOP looking for results based on the scale numbers! If you have started moving your body and eating in a healthier way..YOU are already seeing results, you may just have to open your eyes up to something other than that damn number!!  Patience and CONSISTENCY are key!!  Take the focus away from the number on the scale and lowering your calories to 1200!! Start focusing on how you FEEL!! Look at the data over time ( months) Check yourself and be honest..are you REALLY being consistent? How many times a week are you eating out? Are you prioritizing protein? Are you moving throughout the day ( outside of your workouts)?  JUST KEEP GOING!!!   ***************   Mentions: Beachbody video I mentioned in the podcast: https://www.youtube.com/watch?v=YtpCg3dd6Rs 75% OFF SPECIAL: CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj **************************************************** Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski   Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/     

Oh they're EVERYWHERE, they want you to believe they are something new and different…BUT do you know how to spot a fad, quick-fix diet? I know, I sure the hell didn't, which is why I tried anything and everything back in the day.    So what the heck is a fad diet?? That's exactly what I'll be talking about in this episode.  Fad diets are advertised as quick-fix plans that promise weight loss and/or drastically improved health. Many fad diets are restrictive and involve rigid rules around what foods you can eat, how much you can eat, what times you're allowed to eat, and even how much to exercise. While many diets can offer desirable outcomes in the short-term, most often the results are temporary due to the unsustainable, restrictive nature of the diet plan. They just aren't sustainable for the long haul, which is WHY we are always chasing the next weight lost trend.  These “Fancy” diets do NOT live up to their promises ( false promises) and some can be downright UNHEALTHY and dangerous…BUT, as long as we lose weight and becom smaller, we're good!! NOOOO!! Please stop!  There are many risk to diets that the diet industry will not tell you. Don't worry, I sure the hell will. Risks such as weight cycling, losing touch with physical hunger cues, slowed metabolism, low energy, loss of muscle mass, obsession with food, anxiety, depression, guilt, shame, body dissatisfaction, cravings, greater risk of heart disease, the potential for developing disordered eating, and the list goes on… This is why I do NOT promote this BS. Been there, done that and I have apologized over and over for not seeing throught all the false promises.  Spotting a fad diet can be tricky snce some promise such awsome results and they say they are taking a different approach to weight loss altogether.  Here are a few tips on spotting their BS: Does it actually give food a moral value? Good/bad, restricted, eliminated, clean/dirty? That is a DIET! Does is have strict rules telling you when, how and what you should eat? Do you feel deprived of certain foods? Are you missing out on life because of the eating plan? Who created the program?  Those are just a few of the signs I'll be discussing in this episode… ******************************************** CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski   Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/  **************************   I spoke of an eposide of Dr. Phil in this episode: this in the link: https://www.youtube.com/watch?v=AXPZUd2O4xw  

If you have been following me for a while now, you may know my take on this one but let's just reiterate things for the sake of sanity.  I get it, we recognize that many people believe the key to health is losing weight. And many times doctors will tell people things like, “if you don't immediately lose weight, you will die.” I get that hearing somthing like that may give you quite a scare and honestly, it may be what needs to be done…BUT… Did you know there is ample research that suggests that people can improve health *independent of weight* by increasing health related behaviors such as getting enough sleep, engaging in physical activity, connecting with friends and loved ones, eating fruits and vegetables, managing stress, and more.  I get that some of it is outside of our control (ie genetics and socioeconomic status) and it's important to remember that health is not a reflection of moral worth. Which I do discuss my genetics in this podcast and give the low down of how my life went at the ripe “old” age of 24 with high cholesterol and thinking my life was over since I DO have heart disease in my family…MIND YOU, weight loss was NOT something that would have helped this situation!!  When it comes to our OVERALL health it's important to remember that dieting can cause significant stress on a person. Worrying about every bite consumed, yo-yo-ing up and down, avoiding social interactions to protect the diet you're on… all of that seems far from healthy. Good lord, I know it sure caused me a ton of stress not to mention how that stress to be “smaller, leaner and cut” led me to jack up my thyroid. How's that for weight loss equalling health?  Whatever you choose, MUST work for you, fit your life AND be HEALTHY on all levels. I  want you to engage in behaviors that feel good to you, that have you feeling empowered and free, that keep you free from obsessing about food. We weren't put on this earth to constantly be chasing the next diet to think it will help our overall health. There is so much more to it.   

How do you feel about the scale? Do you step on it every day and let it determine how your day will go? Are you allowing it to rule your life? Is it owning your feelings?  I can remember letting the scale set the tone for the day. I'd step on it every damn morning and if it went up, it pretty much ruined my day. I had to workout a little more that day and eat better. If it went down, I felt like what I was doing was working and I was succeeding. Can I just say that was NOT a way to live!! It sucked the life right out of me.  If this hits you in the feels and you have done this before, you need to listen to what I am saying in this episode.  WEIGHT:  "A body's relative mass or the quantity of matter contained by it, giving rise to a downward force; the heaviness of a person or thing." That's what Google says it is. I'm going to talk about what it REALLY is and what all those numbers added up mean…it's not what you think it is either.  It's time to stop letting the scale define you!!   

Well, as of now I am coming up on 6 weeks post-op. I have started PT and I am SLOWLY moving forward.  Am I gald I did it? Well, I can say I am glad I am no longer in the pain I was in BUT It seems the more people I talk to, the more they want to try to confirm my fears. This is why I didn't tell many people I was even having the surgery. Now, I have people asking me how I am doing and then they go into “ man, you just hear so many bad stories about back surgery”..yep, thank you for your time, I will gladly show you my hand (thank your lucky stars it is all 5 fingers) and tell you I do not want to hear it. SERIOUSLY, who the fuck does that and why? SHUT THE FUCK UP about it, PLEASE!! Anyway, I am in a place now where a LOT scares me and I am listening to every signal my body is giving me and taking things very slowly. Some people aren't happy about that but, again, I am giving ZERO fucks about what someone else thinks. It's real, I was REALLY cut on and I am in recovery and taking it one day at a time. Trust me when I say I WISH I was faking this all along because I do not wish this on my worst enemy!!  Everyone heals differently and every little thing I FEEL scares the shit out of me now. I'll be talking more about all the feels and how my recovery is going in this episode.       

So many times we look at our health and weight loss journey and get over whelmed because we look at how far we have to go instead of celebrating how far we've actually already come.  It is truly all about the mindset and the way you look at it. I have my clients break their goals down because I know that sometimes they can seem like they are hard to reach if we look at them long-term.  Every goal you set it ATTAINABLE, you just have to have the right plan and mindset to get there.  One thing I've stopped doing is focusing on how far I have to go. Instead, I'm praising myself for how far I've come. I'm bringing that, and more to this episode.  A little bit or raw honesty here…since I've been doing this often. When I found out I had to have back surgery, a part of me was TERRIFIED. I had worked so hard on my workouts and strength training to get to where I was at. I feel I was in the best shape inside and out that I had ever been in and I felt so kick ass about my workouts.  For a bit, I thought there was no way I could ever do it again. But then that negativity left me. I made a promise to myself that I would do everything in my power to get back to that, EVEN if it looked a littel diffeenton all angles.  Let me tell you, It's hard ,there are days I long for those workouts BUT I know I am not quite there yet and it will be a while before I do get there. Looking at it from one agle I see how damn far I will have to go BUT, when I take that angle and switch it up, I look forward to the challenge knowing full well I'm gonna love to hate it and hate to love it but I WILL get there. AND when I do get there, I WILL keep going!!  See, there is no start stop for me. There is no start stop for my health either.  Here is your sign that you CAN do it, and that it IS WORTH IT. I see you,, freaking out, wondering how you can pull it off. Feeling tired, or feeling DONE. But keep going and I promise you will be so glad you did..You CAN do hard things!!    

Is there a secret to healing your metabolism? Is it really even broken?  It seems we see more and more out there about WHAT can speed up your metabolism and help you lose weight. There are magic pills, potions and shakes out there promising to help speed up your metabolism…BUT do we really need that?  In this episode I'm going to give you a few simple and easy tips to heal your metabolism and keep it fired up. Let me just first say, you are not broken and neither is your metabolism.  I get it. You may feel like it's harder and harder to keep off gaining extra weight, even when you're exercising and eating the same?  Yaknow they say as you get older, your metabolism starts to slow down. Plenty of food and nutrition companies claim to boost metabolism like it's as simple as flipping a switch. While it might not be that easy, you can still improve your metabolism at any age.  So what the heck is your metabolism and what is its job?  Simply put, metabolism is your body turning food into energy. It's how many calories you burn each day. Having a fast metabolism is commonly thought of as the ability to overeat without gaining weight, whereas a slow metabolism is the opposite; gaining weight without overeating. But, let's not over complicate it.  These 5 habits to get a healthier metabolism are way easier than you have been lead to believe. It really is as simple as: Building muscle Getting moving Eating some fiber Geting some ZZZ's EATING!!  Let's dive into these habits real quick…  

I have to admit, I've never been a fan of my C-Section scars. I don't wear a 2 piece bathing suit unless it has full coverage of my scars and stretch marks. Can you say body image issues? Yep!! They are there BUT they have been there even before I had these scars. Let's talk about the scars though since it's awareness month. I've been ashamed of them, not what they brought me BUT the looks of them have disgusted me for years…BUT I'm working on letting that go. No one needs to see them because I think they're ugly and look bad.  Is that a me issue? I believe it is. Shit, my body has been CUT OPEN 3 times ( 2 vertical incisions and one bikini cut) to spew forth LIFE of another human being!! That's pretty much a miracle in itself but put in the fact that I was cut open and then had to be a mother instantly. Not once but 3 times. That's pretty fucking amazing.  I remember my uncle saying…I have no idea how the hell you walked after that. ( after he watched a live c-section) They get you up and about within 24 hours of this major surgery. Yet we think getting back to our pre-baby body is the most amazing thing our bodies can do. Funny, I will NEVER be back to the pre-baby body because I have scars and stretch marks galore…AND I think what my body went through is the most amazing thing MY body has and will ever do! Man, I have worn those scars as shame for YEARS instead of being proud of what they symbolize!! It's time we actually DO recognize things like this instead of trying to hide them and that's exactly what I'm bringing you in this episode!!  P.S. I think I recorded this and tired rerecording it 2-3 times because it got a little emotional for me. The end result is unedited and straight forward ( as are most of my podcasts)     

If you're over 40 or slowly approaching that age and yuo can't quite seem to keep the weight off, you need to listen to this.  Ever feel like what used to work for you just isn't working anymore? You've tried it all and can't seem to see sustainable weight loss results? No worries, I've got you covered in this podcast. From weight loss, to weight gain, hormones, menopause and all that comes with getting up there in age, I'm bringing the truthbombs today as to why you maynot be seeing the results you're looking for.   

Well, if you've been following me for a bit now, you know I've had some medical ‘things' going on that I have mentioned a bit here and there. Well,  in this episode, I'm giving you the big update on it all and taking you along for the full journey.  As this episode is airing, I will be roughly 4 days post-op from a microdiscectomy on L-5-S1. A Lot of you know that I have had back problems for a LONG time and twice it has turned into big ass nerve pain starting from literally my ass to the bottom of my foot. Never in my life had I ever felt so much pain.  Surgery was NOT what I wasnted BUT it is what I needed. I had ehxausted all of my options and my body just wasn't cooperating with me.  I had feared this moment would come and in my mind I knew recovering from back surgery at age 49 was probably going to be easier than recovering at 79.  Trust me whan I say ALL the feelings came out, especially over the last 5 months when it all started to go down hill. Anger, frustration, fear, anxiety, defeat, fear…did I say fear?!?! That was the one that held me back the most. And possibly pride. I didn't want to give in to surgery, I wanted to heal without haiving to be opened up.  Well, in this podcast I give a little “pre-op” story that led me to the surgery and over the next few weeks and months, I will be taking you all on the journey of recovery. I have had many clients who have had set backs and, liek me, it IS the end of the world. It really isn't but I was there and feeling sorry for myself and being severely pissed off because I was in a place in my fitness journey that I waskicking ass and taking names ( let me have my moment) THAT right there was a HUGE set back for me because I knew everything woul dhave to come to a dead stop and I'd be starting over AGAIN…but this time, my mindset is different and that is what I am sharing in this podcast.   I am human, just like you and I have had BIG feelings on all of this BUT I know I will make a kick ass come back and live to tell about it all.     

If you're a long time follower, you know I've struggled on and off with body image issues and I've discussed the “recovery” process of it all…BUT there are times when those thoughts try to haunt you.  SO what happens when they come creeping back? I always say, its not always butterflies, rainbows and unicorns” and, it's not.  If you've been listening to my most recent podcast you are aware that healthwise, I have a few things going on which I believe hav lead me to a little bit of a weight loss down fall ( yep, I said downfall)    Surprised? I mean who gets upset or has body image thoughts when they lose weight? IT doesnt matter WHAT SIZE you are, if the thoughts are there, they WILL always be there no matter what size you are. It's what's going on in your head that you have to work on not so much that damn number on the scale.    Well, recently these thought have been trying to creep in and I have been fighting them off. I know the old me would be flipping the fuck out with all that is going on. BUT with the mindset changes that I have gone through things are easier to work through and don't freak me out as much as they used to.  SO let's talk about that a bit more…shall we?   

I get asked all the time, How can I tone up my Arms? Abs? Booty? Legs?  Well, I'm coming right out and letting you know that the word TONED is right up there with the new word, SNATCHED!! I'm not a fan of either because they are complete marketing words.  I'm sure you're wondering what the heck I am even talking about. I mean they have vidoes and workouts that tell you you can “tone” these parts of your body…BUT do we even know what that really means? Do we know what actually MUST happen in order to have that “ toned “ look?  YOU CANNOT SPOT TRAIN a specific area of your body. I know the marketing out there will tell you differently and show you some sort of image that makes you believe you'll have a snatched waist if you march in place with your arms above your head or somethe even crazier. The FACT is that your body is the one that decides how and when it oxidizes fat, not there fancy little marketing polys.    SO how in the world do you get that “look”? MUSCLE!!! Yep! Now before you go jumping in the kool-aid, let me dive into it in this podcast and then you can decide what flavor it is.     

Yep, I'm calling it out once again as you all know how I feel about this ‘wonderful” little compliment. I pretty much despise it and I'll tell you why once again in this podcast. Trust me when I say I've heard it enough myself and also heard how it has affected a LOT of my clients with their struggles. YES, I said struggles.  Seems we look at that compliment at the surface level but I'm about to take you a bit deeper into how I feel about it and what it says to some of us. Don't get me wrong, compliments are great...BUT, is this the one we want to be throwing around so much? I suppose it depends on the circumstances BUT do we always know the circumstances? Each time I have received that “compliment” in the past 2 years it has actually made me laugh because I was not in a space of trying to lose weight OR did I feel like I “looked great”. It's actually not about a look to me anymore, it's about a FEEL!! Let me dive right into it real quick here and fill you in.   

SO which is it? Healthy or skinny? Can you have one without the other? Do the two come hand in hand?  If you look at how society defines it, then you MUST be skinny in order to be healthy and everything else exciting that comes with life. If you know me and follow me, you know my answer is that the 2 do NOT have to come hand in hand. YOU can be healthy AND unhealthy at ANY SIZE!! You can fight me on that but my gloves are off with all things that society promotes as healthy because quite frankly I have to say that about 90% of it is all BULLSHIT!  We focus so much on our size and the number on the scale that we are actually missing out on what TRUE health really means. No worries though, I'm going to talk about it all in this podcast so go ahead, grab a cup of coffee and sit back and relax and listen up… y

It seems this is a new trend or one that I have been seeing more and more of out on social media…and quite frankly..it grinds my gears.  Of course, I will be talking about it in this episode. Does it really matter what I eat in a day or what anyone else eats? What one person eats in a day should not matter to you. Most of these posts and videos I am seeing are not even enough food to sustain a toddler. Social media has so much of an influence on us BUT it's not always healthy.  I am sure sometimes there are some great recipe ideas out there and we can find something to spice up our meals BUT what another person eats in a day should have no bearing on what you eat or decide to eat. Keep in mind that I can put 5 different clients on the SAME eating plan and they will all see different results. These “What I eat in a day” posts know nothing about you nor do you know why that person is eating that way. Eating plans MUST be individualized and in my personal coaching opinion, BE REALISTIC... MANY, too many of these posts are NOT a realistic way to eat.  Let's dive into WHAT I EAT IN A DAY!!!  

In this episode, I'm diving into why we continually chase weight loss. A lot of women that come to me have struggled for years with yo-yo diets and they have tried everything, and then some, only to end up gaining back what they lost and feeling frustrated.  Sound familiar? It seems we want to go blaming ourselves and think we failed when in reality we have been chasing something that is not real. I'm not sure why we, as women, continually chase the next big thing in search of losing those last 10 pounds, again and again.  Why are we so disparity chasing weight loss and the next quick fix or whatever will get us slimmer by the wedding or big event we have coming up?  Seriously, WHY are we always chasing weight loss? LEt's talk about that a little more in depth. Shall we?    *********************************************   Join our inner circle coaching group @https://bit.ly/3JDbvKA Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski   Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/

Oh the holidays are upon us and we're all fearing that holiday weight gain. Seems to sneak up on us every year…BUT you can make this year different and actually avoid it altogether.  I'm about to give you a few little secrets on how you can avoid the holiday weight gain this year and each and every year after this!!  P.S. It's not as difficult as you think it is…I promise. Oh, and it's not a diet either!!  Take a listen and I'll give you some tips and pointers on how you can avoid the holiday weight gain and STILL enjoy grandmas Christmas cookies!!!   

I get that people would like to lose weight. There is NOTHING wrong with wanting to lose weight. BUT I ask you this, IF you are someone who wants to lose weight…WHY? WHY do you want to lose weight? WHY do you want to be thin? That answer will tell you more than you realize in a nutshell.  So many people really don't have a concrete answer to it and they are continuously chasing the next weight loss magic product out there hoping that maybe this time, this one will work. Again….WHY do you want to be thin?  It seems that a LOT of us, myself included, have no clue as to what it is COSTING us when it comes to our overall health. When I say I have done and tried pretty much everything out there. I mean it…AND at one time, it had me VERY UNHEALTHY…But hey. I was thin so that's all that matters..right?!?!?  THIN does NOT always equal health. Health comes in all sizes and shapes and can be attained WITHOUT being thin ( even if society tells you differently)  Let's chat a bit more about this, shall we?   

I had someone ask me what I had been up to these days and why I had been so quiet. They also asked me how my handstand was coming along. Well, things are a little slow-moving right now because I've had a bit of a setback…which is what I am discussing in this podcast.    I wanted to share it because a LOT of us suffer setbacks here and there in our lives. They can SUCK big time, I get it. I feel sharing this part of my story and what I have been going through may help a person or two realize that things aren't permanent when we hit a little setback and the most important thing is that we continue moving forward…with what we have!!    So let's get into what I've been up to…    

In this episode, I am sharing a little more of my story with you all. If you've followed me, you know that I struggled with my relationship with my body, food, and exercise. Well, I'm here to tell you that there are STILL things that trigger those old feelings BUT I am better able to cope now.  It seems people think it's all butterflies, daisies, and rainbows all the time BUT those old thoughts and feelings creep up sometimes. Knowing what to do and how to manage those feelings is where you take back that power from the “ old days” of the diet mentality.  I used to let the scale define me. I would step on it first thing in the morning and it would literally set the tone for my day. I can't tell you how many more times I'd step on it throughout the day. Ugh, I was a slave to it. If the number went up, I was disappointed and felt like I was failing…not to mention I'd eat less that day and add a bit more time to my workout. If it went down, Oh the world was on my side that day and all was just fine and dandy.  I gave so much power to that little number and I let it dictate my life and how I felt about myself. Thankfully I have learned how to handle it and work through those unhealthy behaviors and feelings.  I went to the doctor a few weeks ago and, of course, they make ya hop right up on that scale…well, most times it is not an issue for me anymore BUT this time, a few of those old feelings came creeping back when I looked up at that number.  SO, what did I do and how did I handle it? I can say I handled it WAYYYY better than I would have a few years back. Click below to listen to the full story.    *************************************************   Join our inner circle coaching group @https://bit.ly/3JDbvKA Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski   Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/   

In this episode, I'm diving into what consistency REALLY is. It seems we have been led to believe it is a 30, 60 or 90-day thing when it comes to our weight loss. Isn't that how a lot of the diets are?  They tell you what to do, how to do it and for how long and…MAGIC…you drop the weight….UNTIL you gain it back, over and over and over again. How's that working? It seems we are consistent with hopping from one diet to the next and missing what we REALLY need consistency with. We're making it harder than it is and thinking that we are the ones who are failing when it's really these outdated programs. Matter of fact, some of them are set up to fail with a 95% failure rate. Ugh!!!  I'm about to give you 3-5 things that need consistency and are actually things you can SUSTAIN when life happens. We have what it takes we've just been doing it with the diet mentality in mind and things don't work that way in the long run.  Let's dive in. Shall we?    ******************************** Join our inner circle coaching group @https://bit.ly/3JDbvKA Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski   Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/     

It seems that weight loss is impossible for some. We've tried everything and nothing seems to be working. I hear this all the time so I'm about to break it down because I think there is so much we do not understand about weight loss because society and the diet world has us confused.  So, WHY do our bodies seem to fight us when it comes to weight loss? Why cant we seem to keep the weight off once it's gone? Why are the things we used to do to lose weight no longer working? It's your body fighting back after years of yo-yo dieting.  Did you know that roughly 90% of people who have lost weight will eventually gain it back? Now, that's not to say that sustainable weight management is impossible. But, understanding how your body responds to weight loss efforts can help you establish realistic expectations on your journey. So let's talk about WHY your body is fighting back, shall we?  I'll be discussing what has happened to our metabolism, why it's possible it has slowed down, and how to bring it back up to normal speed. The role our hormones play in all of this and how smart our bodies actually are and why it fights back every time we try to lose weight along with tips on how to bring it all into a place where you and your body can work together to reach your goals.    *************************************************************************************** Join our inner circle coaching group @https://bit.ly/3JDbvKA Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski   Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/   

Can you be healthy at any size? I know that is somewhat controversial out there in society these days but, I'm going to talk about it because it needs to be out in the open. I'd like you to listen to this episode with an open mind, and see if you think a bit differently at the end.  Health comes in all shapes and sizes! I said what I said. It's not that your weight doesn't matter BUT it doesn't define you and it sure as hell isn't the defining factor of your over all health. I mean really… is carrying a few extra pounds really as big a deal as everyone makes it out to be? I get it, we have an obesity “epidemic” but I think it's being approached from the completely wrong direction and I'm about to tell you why.  So what the heck is HEALTHY AT ANY SIZE? It's a movement that promotes acceptance and appreciation of one's body, even if you're considered to be overweight. It encourages overweight people to shift their focus from losing weight to other healthy habits, such as eating healthy foods and getting more exercise. Weight loss is not the be all end all to health!  You can be healthy AND unhealthy at any size…Being in a smaller, society-accepted body doesn't mean health. I can tell you FIRST-HAND tht when I was smaller and weighed less that I was probably at the most unhealhitest time of my life…oh, but I fit the part that society wants us to think is healthy. That is why I fight this so hard to let others know that health comes in many sizes and shapes.  If you're still wanting to fight me on this one, I encourage you to listen to this podcast and then take a few minutes to let it sink in. You may find you see things from a little different point of view.    ************************************ Join our inner circle coaching group @https://bit.ly/3JDbvKA Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski   Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/       

Why do you work out? Go ahead and really think about that for a second before you dive into this podcast. People work out for many different reasons..to lose weight, to tone up in certain places, for that wedding they have coming up, to feel stronger and empowered. So why do you work out?  I feel I used to approach working out from the wrong aspect and I'm going to be talking about that in this episode. It seemed no matter what I did, I wasn't seeing the results I thought I should have been seeing. It wasn't until I took a step back and asked myself WHY I was working out that I realized I was doing it for SUPERFICIAL reasons…YEP, many of us do that.  What approach do you take when you start a workout program? Is it positive or negative? Do you even know?  Let's dive into it all real quick here. Shall we?  ************************************************************   Join our inner circle coaching group @https://bit.ly/3JDbvKA Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski   Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/

When is comes to weight loss and calories, it seems the “magic” number is 1200 calories.  In this episode, I am going to break that all down for you. The diet indusrty is promoting the eat as little as possible, lose some ( water) weight, see results ( temporarily) and then gain it back and then some…only to go on another diet that does the same thing.  Sounds crazy, doesn't it? Well, it is and it's NOT working.  SO, how many caloires should you be eating if you want to lose weight or maintain what you've lost. First off, in order to actually lose weight and keep it off, you MUST lose fat, not water. These quick fix, magic, bullshit low caloire diets will only get you water loss and that is NOT sustainable. Let's break it all down and see how many caloires you actually need in a day to just survive and then we can talk the number you need for ( sustainable) weight loss.   

In this episode, I'm revealing the TRUTH behind the BS of waist trainers. Seriously, what are we training our waists for? These things are HAMRFUL and they serve NO purpose at all in slimming your waist as they FALSELY promise!!  Stop “waisting” your money on them. They are actually defeating the purpose of having “abs”..did you know they WEAKEN your ad/core and pelvic core muscles?? That's just ONE of the unhealthy things they do. Let's talk more about the dangers of waist trainers/ trimmers.  While they may be trendy, they're not likely to help you lose much weight around your middle. In fact, they can be dangerous and may be risky to your health. Take a listen to this podcast to learn about what waist trainers do and whether they're worth the risk     ************************ Join our inner circle coaching group @https://bit.ly/3JDbvKA Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski   Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/         

How's your relationship with food? I'm going to tell you that IF you've ever been on a diet, your relationship may be “complicated”with food.  I'll be bringing that to light in this episode along with a few ways that you can imporve that relationship. You may think your relationship is just fine with food, I know I did.  A good relationship with food involves welcoming all foods in moderation, eating foods that you enjoy, not allowing food to control your life, and knowing that the foods you eat do not define your value as a person.  That was not quite my relationship with food with all the dieting I had done in the past. I was actually AFRAID of food ( Sounds crazy, I know). I would weigh, measure, track, avoid, fear, restrict, obsess and straight up just not listen to my body and the hunger cues it was giving me. THAT, is what happened in diet land and it is also not a very good relationship with food.  Let's dive intohow to improve that and actually be albe to look at food as food and not a good or nad thing.    ************************** Join our inner circle @https://bit.ly/3JDbvKA Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski   Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/         

I'm sure MANY of us have been on a diet or two during our lifetime.  In this episode, I am going to be breaking down the thought process I used to have about diets that so many still have and why it is such BS. Yep, I'm going there. It's time the diet industry and all the crap they have been jamming down our throats gets exposed.  I honestly used to believe that IF I did the diet for said amount of days and lost the weight, once it was all over I could go back to normal and things would be just fine…well, I fucked around and found out that wasn't so true. BUT for so long, I would blame myself ( because that's what the diets want you to do). I thought I was the one who was doing it all wrong and would just go from diet to diet thinking it was me.  It was never a one-and-done because I NEEDED to lose the weight or try not to gain it back or lean out or fit into my jeans..it was ALWAYS something. Sadly, I learned to think that way because I was brainwashed by the diet mentality for more than half my damn life. I know many out there that are on this same path and it's not a way to live I can tell you that.  I'm diving into why we just can't seem to maintain that weight loss and why it is such a struggle. I'm going to be straight-up honest with you and give you the ONLY way to end that struggle and what to do about it all.  There IS another way!!   

Yes, I said DANGEROUS…In today's episode I am going to talk about society's beauty standards and why the suck and afre dangerous. Take a look around on social media and look at the cray things that get attention.  Doesn't everyone want the “perfect” figure, pouty lips and whatever else they promote that makes you socially acceptable? It seems it all comes down to appearance and whtehter or not you feel accepted in today's society. The standards are a bit irrational and king of hard to keep up with since they are ever changing.  I'm calling bullshit on these standards and telling you that they can be down right dangerous. Not only for us women today BUT for our children and here's why…   From body dysmorphia to eating disorders to negative emotions AND even suicide…I'll be diving into them all and the dangers of them. Let's chat more about that…shall we?  ************************ I also mentioned last weeks podcast about waving the white flag on the fantasy ( perfect) body. You can listen to that HERE   

In this episode, I read something about waving the white flag that Donna Ashworth wrote. It hit me hard when I read it because I waited so damn long to wave that white flag. I played the diet game for far too long hoping I would one day get that dream body of mine. I spent way too many years hating, shaming and trying to make my body something it may have never became…Because society pushes these beauty standards and YES, I fell prey to them along with the diet mentality.  There are so many women out there that are going through or have gone through what I just explained so I had to put them out there so you know you are not alone.  Body acceptance can be difficult and I get that. We have to realize that we only have one body and even if we are working on it ( making it stronger from the inside out)  we have now, is 100% worthy of love, kindness and acceptance without changing a single thing. It's time to stop the war with ourselves! Breaking free of the diet mentality and societal expectations that you need to be thin to be happy is total FREEDOM!!     

As a parent, you are one of the most influential role models in your child's life and can have a positive impact on your child's body image. What kind of example are you seeing? Is it a negative one or a positive one?  In this episode, I'm coming out with a few tips on how we can set a POSITIVE example for our kids when it comes to body image and weight. With all that is out there in society and social media, our kids are starting to have issues younger and younger and it's time we as parents step in.  Parents can encourage their children to feel good about themselves and their bodies by showing them how it's done and leading by example, so let's talk about how you can set a good example.  ****************** I also mentioned a few statistics in this episode and how I recorded a podcast about it so I am attaching that podcast here in the notes. You can listen to it HERE

Let's face it, there are new fitness fads and trends popping up every day. It can feel impossible to figure out if any are truly beneficial for your health, and which fads are nothing more than a waste of time and MONEY.  In this episode, I'm going to be talking about 5 fads that aren't worth your valuable time or cash, and they can even do more harm to your body than good… can I just say that there are WAY more than just 5.  Diet pills, magic shakes, waist trainers, cutting certain foods completely to juice cleanses and detoxes…a LOT of these may be doing us more harm than good.    This is a link to the episode I mentioned in this podcast. Dying to be Thin    ****************************************   Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski   Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/     

Let's talk DIETS for women over 40 in this episode. They say 40 is the new 30, thanks to healthier habits…BUT why are so many of us STILL struggling with weight loss?  What is the BEST diet for women over 40? Is there one? I mean,there's so much info out there and so many diets that you see on the daily so you'd think a few of them would be good for us women in our 40's…RIGHT?? Can you guess what my answer is? Let me just start by saying that your 40s are not the time to try fad diets for quick weight loss. You need a clear plan for long-term health, well-being, weight loss, and weight maintenance. Both your nutritional needs (food and water) and your metabolism (how fast your body converts food to energy) change as you age. So what worked for you in your 20's and 30's may not work for you now and IT'S NOT YOUR FAULT.  So let's dive into what the “best diet” is for women in their 40's.    *************************************   Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski   Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/  

In this episode, I'm about to go with another unpopular opinion because I'm just not understanding the big attraction with Ozempic. I have a LOT of questions. I know a few people who are using Ozempic to help with type 2 diabetes and I get that.  I'm a little confused about the big attraction to it for weight loss. If you know me, you know I have questions and of course, I'll be addressing them in this episode. These questions are some that you may even have and/or IF you are contemplating or even using Ozempic for weight loss, you may want to ask your doctor these questions.  If you've followed me for an amount of time, you know how I feel about weight loss products. I'm not a huge fan at all. What I am a fan of is LEARNING about our bodies and actually knowing what they need on an individual level. You can eat all the kale, try all the diets, and diet pills and injections BUT, if you don't dive deep and look at the big picture of WHY you struggle with weight loss, you may never see sustainable results.  I also love how the advertisement even has a catchy little tune so you sing it all day and won't forget about it.  I'm just curious IF it is doing more harm than good for the long haul. So let's dive in.  

Keeping your metabolism primed and working at its best is crucial for losing weight and keeping it off. However, some of the things we are doing from day to day may actually be slowing down our metabolism. On a regular basis, these habits could make it hard to lose weight — and even make you more prone to gain weight in the future. In this episode, I'm going to be talking about 6 lifestyle mistakes that may be slowing down our metabolism. From making sure we are eating enough to adding a little strength training to our workouts I'm dropping it all right here in this episode.  Bottom line, making a few small little changes and incorporating these tips into your routine can help your metabolism  Having a well-primed metabolism can help you lose weight and keep it off, if that is your goal, while also giving you more energy.  Let's talk about this…shall we??  ***********************************   Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski   Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/   

In this episode, I'm going to be letting you in on a little secret of the NUMBER ONE habit you need to break in order to see sustainable weight loss.  Of course there are many habits that can help you lose weight, like eating more vegetables, getting adequate protein, keeping a food journal and moving your body more.  BUT, there are also some habits that can keep you from seeing the scale move—eating mindlessly, turning to food when you're stressed and drinking your calories to name a few.  There is ONE HABIT that is deeply ingrained for may of us who have been lifelong dieters, and while most people think it is helping, it actually could be the reason you aren't seeing lasting results.  This habit is actually slowing down your metabolism and causing us to GAIN weight in the long run…even though the diet industry is jamming it down our throats that it is the be all, end all to weight loss.  So what IS the number one habit you should break?? Let's chat about that. Shall we??  ************************************   Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski   Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/