Livewell with Jacqueline The Podcast

You are out of shape. You are uncomfortable in your skin. You are embarrassed & think you'll look foolish.Y ou don't know how to use the machines or what exercises to do. You think everyone is going to judge you. If you are after REAL change you need to get uncomfortable. In this episode I share some of my favorite tangible, actionable tips on how to combat gymtimidation - from changing your current beliefs to feeling empowered to be able to walk through those doors with confidence so you can get on the path to reach your fitness goals!

I HATE being hungry. It is such an uncomfortable feeling! But I also have learned, it is normal and to expect it especially when I am trying to lose weight (aka in a calorie deficit).However this doesn't mean I have to suffer - and there ARE some amazing strategies to limit your hunger and to help you make it more tolerable!In today's episode I explore several easy, actionable tips that you can employ today to help mitigate hunger and when it strikes. I talk about the importance of protein, eating higher volume, and why getting connected to your hunger signals is a super cool power play in your long term weight loss strategy.

I get it - you hate tracking. But why? It is time consuming.You are trying to recall at the end of a long day what you ate and have (unknown) entry errors.You are embarrassed and don't want anyone seeing what you eat. You don't want to touch your phone.You do not have to track your food if you don't want to.Phew!But...What gets tracked gets changed.In this episode I help you simplify tracking which can lead to better results, less stress and actually looking FORWARD to the process!Understanding your food intake is crucial for success, so if you are feeling stuck b/c 'you think you eat healthy' this one is for you!

You know ‘em - the biggest cheerleader let's go to Costco and get the bulk meat for meal prep! Or the let's go to Sunday Funday and have wings and beers - don't you love me anymore?! Why are you ruining our relationship!!! Enter the diet supporter or sabotoger. This isn't just relegated to significant others - this is any friend, family member or person in your circle who has an effect or influence on you and your choices.  They can be well - meaning, or they can have it out for you!Often what they serve you is a mirror of what they wish they would do themselves…but we aren't here to give them therapy!We are here instead to create healthy boundaries so YOU can continue to reach your goals without feeling: -FOMO-like you aren't disappointing someone-that you have to bend to make someone else happy at the sacrifice of your own goals and happiness-become resentful of someone  This episode is a good one full of real life examples and how you can be empowered to keep strong on your journey b/c this isn't about them (even though they think it is…) 

Fat loss will take longer than you think - so this is what I suggest you do instead! Fall in LOVE with the process. Now before you go running away hear me out - if you don't fall in love with the journey I can tell you right now you are never going to maintain your results. Why? You haven't changed. You haven't yet become the new version of you. But I get it - other diets have failed you in the past and they asked you to follow rules, instead of betting on yourself. This time is different - and if you start to really enjoy and settle into the process that will pave the path to your progress.  Give a listen below if you are feeling like this is taking forever and you are ready to jump ship…

Losing a cherished furbaby is a special kind of hurt, as loss of unconditional love and your best friend all happen at the same time. In this episode, I share my personal experience of navigating grief after the loss of my OG french bulldog Simone. It is so important to allow ourselves to grieve without guilt, cherish the memories, and practice self-care during this difficult time but sometimes we don't allow ourselves what we really need. Space? Movement? Rest? Tears? Sadness? Cereal for dinner? In this episode I encourage you to act with compassion toward yourself as you process your emotions. You are not on anyone's timeline but your own. Even though this episode may have a sad topic I give some actionable tips and advice for moving through this process both physically and mentally.

JP and I have been dreaming of this trip for so long. Italy for his 60th. Spain for my 40th. We know what the Pandy did…So here we are about 4 years behind and we decided together to start with Italy first!   I am sharing all the details of the regions we stayed in, the food we ate, and how I approached La Dolce Vita.  Spoiler Alert: She did not track her macros.  This episode is a bit longer than typical LWJ drops so grab a gelato (less fat than American ice cream and super clean ingredients FTW!) and take a leisurely stroll to hear all about what I loved, what I would do differently and if I think we will go back. 

Are you showing up for yourself the way you would when someone is watching? Or are you hiding? Doing the self sabotage? The thing you said you wouldn't do? Avoiding the thing you said you would do?  In this episode I explore self-identity and personal growth and envisioning the future you. What is the person doing? How do they look? Act? Dress? Feel??? When it comes time to make a change you have to be ready to become a new person - and if that time is now this episode is for you.

You just found out you need to eat HOW much protein a day?! How they heck do I do this? It seems like a lot. You already feel like a failure before you even start. Don't worry, I got you!  In this episode I share my top three tips for increasing protein intake. You'll learn the importance of protein for overall health, including disease prevention and maintaining physical function as we age. I also discuss the significance of planning meals, effective meal prep strategies, and how to increase portion sizes to meet protein goals.  If you are struggling to hit that daily protein target this episode is one you don't want to miss!

Are you blown away to know I eat dessert every.single.night? How about the fact that I do it every night while dieting?! Even my coach said “I am impressed by your daily commitment to dessert”. I told her don't be because if I didn't have this I wouldn't be doing this.  You see, you need to eat the way you want to see yourself eating - the sustainable version of you that isn't cutting out total food groups, but that instead is making conscious choices that are in alignment with your goals and allow you to appreciate life! That is how you can stick with it long term. A life without desserts is not a life I want to live. So jump into today's episode to hear about how I make sure my daily dessert happens and how you can too! 

It's back-to-school season - how is your re-entry going? I am so excited b/c I feel like I have a plan and a path. In this episode I am chatting why it is back to school for us all - and why it is YOUR time. Are you looking to create new habits? Stop ones that aren't serving you? What do you want the next 4/6/12 months to look like? I started my muscle building and fat loss journey nearly a year ago now! So much has changed in this time - when I started I could only think of the mountain I had to climb. Now I am thrilled b/c the time has passed and I am such a different person. If you are feeling like a change needs to happen because you don't feel good, you aren't happy with what you currently are doing and you are ready to hear the tough love this episode is for you. Today I reveal: 00:00 Embracing the Back-to-School Season 01:21 The Importance of Building Muscle 03:21 Saying Goodbye to Old Habits 05:06 The Joy of Enjoying Food 09:29 The Benefits of Asking for Support

You want this weight gone YESTERDAY. You are just tired of carrying this extra 10,20,30, 50+ lbs and it needs to get outta here! But why is this process so slow?! In today's episode I break down all the common reasons why losing weight after 40 is hard AF. Notice I didn't not say impossible! But certainly there are more roadblocks standing in your way. I talk about hormones, sleep, muscle building, stress and so much more. So if you are frustrated with the scale like I was and ready to jump ship thinking this is never going to work for you tune in and let's really understand why you should settle in and not give up!

You're the over achiever. The star student who let nothing stand in her way to reaching the top. You give it your all and if you can't it isn't worth it. But for some reason you can't just seem to start this weight loss journey. You think it has to be perfect - your calorie deficit locked and loaded, your step game above 10K, your sleep 7-9 hours, meal planning & prepping like a boss and that scale better damn move! And if it doesn't you are a failure. You have no reason being here if it all isn't perfect. So why start? It is safer to stay over here...this is where we peel it all back and start with The One Thing. In today's episode I break down how starting super small by adding One Thing into your routine is the first building block of the foundation. I already can see you squirm - but JBP what if I am not doing them all?! That is exactly the point - and how we tear it down to basics so we can build the strongest foundation that will lead to lasting lifestyle change. You've never done it this way before and now is the time to try.

I get asked this question A LOT - what are you best tips and tricks while traveling? Well first don't you dare bring a food scale. I am not that coach - and I believe that learning how to do this while traveling will make you so much more empowered. So first we shift the mindset from fear and failure to excitement and empowerment! In this episode I am sharing my 3 top habits I focus on while traveling. You can easily do them - no food scale required!

Being in a calorie deficit is hard AF. Being in one for too long can lead to burn out, lack of compliance, strong cravings, extra high moodiness and drained energy. One of the smartest things to do is fat loss in phases as it can help to mitigate these issues! I am chatting in today's episode about why I am taking the longer but more sustainable approach to my fat loss. Yes we all want it done yesterday, but keeping it off for good really is the name of the game.

You are your loudest voice in your head - and how you talk to yourself matters. I see so many women struggle with negative self talk - and friend let me tell you shame is no motivator. In today's episode I share this one trick that will stop negative self talk in its tracks. I want you to try it ... what does it bring up for you? I also expand and share how you can take it a step further and start planting the seeds of self love.

Have you ever felt shame for wanting to change your appearance? For you how fit in your clothes? Maybe you want to slim down, look more toned/athletic. Feeling this way is a personal choice - and you should do this for no one else but yourself. In today's episode I give you permission to want to change your body (or not). From shame to body positivity I cover reasons why we should make a choice based on our own feelings and desires, and not what someone or something (hello media!) tells us we should.

Fat Loss is Hard. Simple yes, but not easy. But there are a whole host of other things that go along with putting yourself into the almighty calorie deficit. Is hunger normal? What is up with cravings? How about my hormones? Why am I SO tired? How come my partner doesn't like me very much right now? Is this even the right time to be doing this? These are just of the few topics I touch on in this episode so you can decide if doing a fat loss phase right now is appropriate for you.

I can't even count the number of restrictive diets I have done - the ones with food lists, menus, shakes, juices all the things I CAN'T have. I was so tired - and then I learned that I could start putting in a sweet treat/crunchy moment that brought me JOY. Not only would I be happy mentally I would also still lose weight...Say what?? In today's episode I ams sharing how important it is to eat for joy while in a diet phase. Using the thought process and knowledge I teach inside LWJ coaching you can unlock how to learn what brings you joy so you can still eat the foods you love and lose the weight you desire.

Sure you may know sleep is important for weight loss - but do you know HOW important? It is the secret fat loss maker as we say in LWJ coaching! I can already see the eye roll - yea yea I know I need to get more sleep but I love my scrolling in bed, watching Netflix and falling asleep on the couch, the kids wake me up and all the things that interrupt that quality night. I see you friend and some of these you can't change, but some you can and that is where I want to focus. In today's episode I break down all the reasons you need to prioritize that precious time for shut eye - from hormones down to hunger cravings and some of them may surprise you!

I used to think walking didn't matter that much - you weren't really working out if you weren't sweating and pushing hard! I had to eat my words on this one - b/c walking and your step game are one of the biggest levers you can pull when it comes to fat loss. In today's episode I am sharing how many steps you should aim for daily, why walking and getting awareness of how many steps you get daily is going to be your power play, and how you can easily increase your daily step count without going for long 5 mile walks.

Does being in a diet for months on end seem terrifying? You already want to quit before you started because you feel like it's going to take forever? You already have fomo on the things you aren't going to be able to do? What if I told you there's a better way?! In today's episode of the basics of fat loss I'm talking to you all about the phasic approach. I'm breaking down why it is really appropriate for you to only do a fat loss phase for a defined period of time and then live the rest of your year at maintenance. You're going to be shocked at how long I think you should be in a calorie deficit versus long I believe you should be living eating at caloric maintenance - and how you should be putting those calories to use! Have you been thinking about starting a fat loss phase but just have no idea how long it's going to take? Jump in to today's episode where I give you examples of this long term, steady and sustainable approach that let's you live.  

In the continued series of understanding the basic in fat loss today I am breaking down what the heck is a Calorie Deficit? These words sound mathy but I promise it isn't that scary! It also is the SINGLE thing you need in order to lose body fat. No we don't need to cut carbs, go keto, be strict paleo or do juice cleanses...besides all of these work b/c they put you automatically into a calorie deficit! So drop into this short episode to learn more about what this concept is and how you can bring back bread into your life and still reach your goals!

I bet you didn't think I was going to see this first! In fact, it really is the only place to start because if you don't know what you're doing how can you make a change? Yes, you might say my pants don't fit Jacqueline and that's awareness enough for me and that's fair - but this is starting from a place of shame and often negative self talk. In this episode, I dive in to how I have my clients get awareness of their current situation and the first step that they can take in order to help themselves in their fat loss journey. The series is going to be super helpful and full of so much free information for you to get started especially when you feel like you have no idea where to start.

Hot topic alert! Back when I started my Instagram in 2018 I gladly shared my high vs my low weight, my weight in between in addition to changes for my clients. But now here in 2024 as I am sharing candidly my current fat loss journey, I have decided against sharing my bodyweight publicly. In this episode of dive into all the reasons why I'm choosing not to do this and instead choosing to focus on other barometers of success during my current loss journey. If you feel triggered about the scale, but also want to learn how to undo some of that this is a great episode for you to tune into. My goal is to help one more woman neutralize her relationship with the scale and also to put more weight on all of the non scale victories (NSVs) outside of that number.

I am half way through my 16 week fat loss phase - and I am sharing with you my current results, feelings and emotions! Let me tell you the emotional piece of this has been the hardest - and that is why I want to share! In this episode I dive into why I chose to do a build phase first, then a fat loss phase and the calories during both. I also share with you my intense frustrations with the scale (hint: it didn't move for SIX WEEKS!) and how that affected me. Losing body fat is challenging - and that is why hiring a coach is so imperative b/c it can feel very lonely and most people give up right before the magic happens. It is always darkest before the dawn - and having someone holding you accountable reminding you of all the things you are doing that don't involve the scale to move the needle is so helpful! So jump into this episode if you are about to start a calorie deficit or you have in the past and have frustrations about that previous experience as I am sharing what is different this time around.

Clients as all the time: should I track this hot sauce? Mustard? Cilantro? Cinnamon? This may be controversial as a flexible dieting/macro tracking coach but my answer is NO. Why? Because I know that isn't your problem, friend. Your issue is eating the bites out of the mac n' cheese pot, the handful of goldfish while making the lunches, the extra mimosas a brunch then the burger after b/c you needed a grease bomb so you didn't eat your planned food. Yikes - this one hurts. But I am here to save you! Tracking is such a great tool, but when we get TOO nuanced we get burn out and then stop. Instead, I have a strategy I am sharing in this episode to help you gain awareness about your eating habits and patterns. Once you try this you will then be armed with the data to make a decision on how to proceed -- no ketchup tracking required!

You Have to Kill The Old Version of You. If you want to TRULY change, that is. Sounds aggressive but here me out: you just doing this diet/challenge/packaged shake thing isn't going to last long term. You may think it give you the results - but what happens on day 31 or when the 6 week facebook challenge group closes? What sustainable habits have you changed? Were you just waiting until the time was up so you could binge all the restricted foods you couldn't have? In today's episode I am talking about how I overcame my binge/restrict mentality. I loved to identify myself as my diet - vegetarian, paleo, shake, vegan you name it! If I ate a mini Snickers with my grandma 'we were being bad' - talk about a lot of unlearning I've had to do. If you are still living in the land of food rules and you can't wait til you can 'cheat' (I HATE this word b/c it implies such negativity) then you need to listen to this one. You will get some ideas of how to start incorporating those foods into your daily life without guilt - and then true food freedom is in view!

I see it all the time - you step on the scale buck naked in the am and it's UP. Now your day is ruined! What I'm doing isn't working! Why am I even trying? Or perhaps you got started with some new healthy habits but the fear of what the scale will say is holding major power over you. In today's episdoe I address all of these common experiences that myself, my husband, close friends and clients have all experienced. I give you some tactical tips and tricks on how to neutralize your relationship with the scale & how to take other progress measures that can help you keep walking in the path toward your goals.

I get it - tracking your food can feel so exhausting and time consuming. It isn't the only tool to have you lose weight - but it certainly is eye opening to help you understand portion sizes. So many people under estimate calories consumed...so this may also be a reason why your progress isn't moving in the direction you desire! In this episode I explain what pre-logging is, why it will save you overall time and frustration and relieve you from that exhausting decisions fatigue! If you feel like you are tracking and not seeing results or are ready to toss out that annoying app give this one a listen as I am sharing some insights you may find super helpful!

Want to know what I am eating to help me reach my fat loss goals? In this episode I spilling the tea on my top foods that are helping me to mitigate hunger, protect all the precious muscle I've built, and help me lose body fat. You may be shocked at what I am NOT including as well! I am also sharing my top tips on why people often struggle with maintenance foods and 'diet' foods - and what you can do to even the playing field!

Your meals are prepped, you are nailing your step game, focusing on reducing stress, prioritizing sleep and you are overall focused on making this fat loss phase a success! That is until the text comes through "Hey honey want to go out for ________ tonight?" Argh! You are JUST getting into your groove and here the offer to deviate from your plan presents itself. How do you handle this? You want to say no but also yes but also not cook but also stay committed...help! I got you boo. Enter the Power of a Positive No - a simple and effective strategy that will help you not only stand in your power to stay committed to yourself and your goals but ALSO gives you the opportunity to practice and strengthen your boundaries. Because guess what friend? This is temporary - and you have bigger goals right now! Tune in to this episode to learn my exact wording I use to give thanks, a gentle yet firm no for now and how I set myself up for continued success (and say YES to future me - pasta included!)

Cardio for hours! Magical pills! Getting too jacked! In the quest for body recomposition the noise can be overwhelming. Today I am breaking down 5 fat loss myths: •Cardio is the best exercise for fat loss • You can spot reduce body fat • Strength training will make you bulky • Certain foods & exercises can burn belly & booty fat • Hormonal changes make fat loss impossible after 40

Raise your hand if you grew up in the magazine era where you needed to get on the cardio machine for 45 minutes & eat 1200 cal because that was going to burn all of your fat? Oh but I just want to be SKINNY Jacqueline! Man I fell victim to that too for a time - but thank goodness I know better now. As I'm in my fat loss phase a lot of people are wondering are you increasing your cardio? How are you planning on burning more fat? In this episode I'm sharing the decision we are making and the lever We are pulling in order to do this fat loss phase in most appropriate and timely (read: quick!) manner. If you are someone who is constantly doing excessive cardio, and wondering why it's not moving the needle in your fat last journey this episode is for you!

JBP you know how to track macros and change your body composition - why did you need to hire coach? Well after a year of surgeries & recoveries, set backs and depression I knew I needed help. I knew I wanted to hire my coach 9 months before we even started working together! I forecasted out when the best time to set my self up for success would be in my life - and we started our work together. You see we all can use accountability - and someone who has even more expertise in areas we don't. I knew I needed to build muscle (yes even more than I had!) & I knew I had gained some body fat too. So I had a choice: build more muscle first (lean gains phase) or drop body fat first (calorie deficit phase). It is so easy for us to want to chose the get smaller phase first - but I knew muscle building was the right move and seasonally it made sense (hello New England winter!) Now as I enter the fat loss/calorie deficit phase I am excited to see how the hard work over the last 16 weeks in the gym will show up. But more importantly I am ready - ready to put in the work, the meal prep, the diligent tracking, the sleep, and the steps.

It is the end of January and your 30 day challenge/juice cleanse /enter whatever restrictive thing you were attempting to do has ended… Now what? Trust me Friend I have been there - in this episode I share a story about how I puked outside my husband‘s car while going down the highway after eating & drinking some beers and pretzels and I have to tell you it was no fun. Especially when I had to clean it up when it was frozen to the car the next day. I know that there's a better way to do things and it certainly does not involve removing certain food groups and telling yourself you can't have some thing just waiting till the end you can binge on it later. If you find yourself constantly restricting, this episode is for you!

Hi I'm Jacqueline and I'm a recovered Orthorexic. What's that word mean? I used to only eat “healthy” foods - and that changed based on what diet I was eating. Vegan! Paleo! You name it and I just “couldn't have it” and I was better than you bc I had will power! Until I would cheat that is … then the guilt and bad words to myself would start. Only when I found tracking macros and flexible dieting did I start to heal this part of myself. If you live in the land of good and bad foods and foods are off limits this one is for you!

Wow 2023 was a doozy for yours truly - and she isn't sad to see it go! Even as I look in the rear view not wishing to repeat some of the not so pretty times (hello jaw fracture! sinus surgery!) I will tell you one thing: it made me a stronger human today. Which leads me to sharing my word of the year for 2024: Create. Wait what JBP? What the heck does this have to with your past year? And where are you headed with this one? You gotta give a listen to see what the meaning behind this year's choice is, how I am planning to apply it and also how I can encourage you to choose a word (versus a resolution b/c we know those never work!) to be your guiding light for this coming year.

Are you stuck? Have you stalled in making progress towards changing your life/goals/happiness? Sometimes we can all feel so lost - we are doing all the 'right' things (or so we think) or we get stuck on the overthinking merry-go-round. This is also the time we get distracted by bright shiny new objects and try that on for size (I'm looking at your juice cleanses and lose X pounds in X days!). Let me tell you this is when most people quit, throw in the towel and say it didn't work! See told you. I give UP. But friend, what if you just needed validation on what you were doing was or wasn't working? Then once you receive that creating a plan of how to proceed? Sometimes we can't see the forest for the trees and that is when choosing to invest in yourself for support makes all the difference. In this episode I am sharing when making that decision to invest happened for me, the thoughts fears and stories I was telling myself about why I wasn't worthy of it and how I changed that narravtive (hello reparenting and unlearning!). So if you are feeling stuck and not sure what your next step is give this a listen - it may inspire you for your next step in making the changes your desire become a reality.

Listen - you want to make a change but you also want to enjoy the holidays! I see you boo - and this episode is just for you! Lots of choices can be made between now and then, and waiting until Jan 1 aka the diet starts Monday mentality can have you also feeling a little reckless! What if, instead, we had you slow roll with the 3 S's? Yep - my simple strategy of Sweets, Steps and Social Media is going to pave the path for you to start doing some things NOW so you are already in motion by the time everyone else is rolling themselves through the door of the gym. This is all about CHOICES and not restriction or limitation. After all, it is the time to be merry and bright and no one wants to feel they can't enjoy the holiday spirit. So pop this one into your ears, grab your walking shoes and see which strategy you can start today!

Most of us aren't working to our fullest potential...I know I wasn't. I was mailing it in HARD in my basement gym. Doing just enough to check the box. Then I was wondering: why doesn't my body look the way I want it? Actually why is it going in the opposite direction?! I lift heavy what is going on here isn't it enough? Nope, it wasn't. And I had to start pushing further. So many of my clients get stuck with past stories (me!) or limiting beliefs that keep them from exploring growth. Not just in body changes and strength but also in our mindset. In this episode I am exploring how my pride has grown since I have stepped outside my comfort zone of joining a gym and lifting in ways never done before. Even though I was scared, I did it anyways - and the results have *truly* brought tears of joy to my life.

Oooh JBP are you asking me to give up booze during the holidays?! Who even ARE you! Ok ok but here me out - I am 8 weeks deep into a booze break and feelings FANTASTIC. I knew when I started with my coach I wasn't about to let anything stand in the way of my progress that I could control - so the bye to the booze for now! Not forever though, I mean she still loves her tequila and red wine! I think when you're really really taking a hard look about the goals that you have you got to be honest and ask yourself "what is standing in my way? Have I really done everything that I possibly can to walk this path towards where I want to go?" and if you're sitting there wondering and looking all around but the one thing standing in your way is your nightly glass of wine I'm going to tell you try to take a break for a week or two and see what happens. I am dropping a couple of hot ideas I have to help you with reaching for the ritual - because I am willing to bet you really just want to fill your cup (not your wine glass!) at the end of the day and that really comes from a place of self love and self care.

I am currently in a muscle building phase aka lift heavy weights, feeding the muscles and seeing what we can grow! This may sound sexy to you (and many parts of it are!) but there are some parts that will mess with your MIND. Living in a body with more body fat (read: uncomfortable and clothes not fitting), eating more calories intentionally than you are used to (and sometimes you get sick of eating), also fighting the baked in thoughts of: "I should be smaller" "I need to lose fat first" "How do I stay eat and grow and trust the process" I talk a lot about positive self talk but I also am someone who battles what is trying to be sold to me on the daily and what I grew up seeing in 90's girls magazines! There needs to be more talk about now only WHY building muscle is important as we women age, but also facing the challenging thoughts that come along with the process - and that is what this episode is all about.

JP just had total knee replacement 10 days ago -- and let me tell you I underestimated how hard it would be. The pain, the need, the exhaustion - the unknown! Having gone through this with him it made me really take a hard look - not only at myself & how I committed to caring for my husband but also how I care for myself during such a challenging time. Self care if not selfish - so in this episode I am sharing some of the tips I used to make sure I was putting something in my own bucket while I was helping the one I love.

I have news : I joined a big scary gym. Yep - I got out of my comfort zone out of my house out of my basement and decided to pay a fee to show up to a place that can feel scary and intimidating. A Bunch of really strong people walking around, a bunch of girls in tight clothes, taking selfies all of it us there - but guess what? I'm not feeling scared anymore. In today's episode I'm sharing with you a few tips that I have instilled in myself to build my confidence to be able to walk through those doors and say “hey I'm here and I can (and deserve to!) take up space”. If you're feeling like you want to do something scary (even if it's not joining a gym) & you're having fear, self doubt and imposter syndrome I got you! Friend it is time to grow and I ask you to put your ego & fears aside because this episode is for you!

Ever wonder how the heck to travel and not blow it out of the water? In today's Ripped from the Headlines episode I am sharing with you how I travel to the City of Sin and what I pay attention to the most! I am certainly not tracking macros while here - but I CAN pay attention to certain things that will help me feel like I don't need a 'vacation from my vacation' when I get home. If you struggle on how to find the balance of enjoying your time away and keeping some mindfulness on tap this episode is for you!

You are tracking - showing up to your phone app and entering the data. But the results you were hoping for seem elusive…what the heck is happening?  In today's episode I am sharing the entry error I see clients make all the time - and once you fix it you will be tracking like a macro boss!

Raise your hand if you are guilty of not wishing your Amazon package arrived sooner? Of wishing you fit into your 'skinny jeans' after eating one salad? Or being able to do a pull up after one gym training sesh? Welcome to Instant Gratification kids - and we got a problem with it. James Clear talks about this in his best selling book Atomic Habits (did you get that yet? I have an episode on WHY you need this book ASAP!). We are just too used to it and it has numbed us. So I am here to help you with The Reward Reframe - sharing with you specific examples of what I personally do and what my clients do not only to get shit done they don't want to (like create a new habit that may feel hard!) but also feel more appreciation and gratitude for the reward when it does show up.

Summer's over and the schedules are in full force. You are just rolling in to feeling like you have it all under control - but you realize you are confused on where to start. Do I need a new sexy $40 water vessel? Wait I need to get 8K a day and an hour walk outside? Who is meal prepping in the house and delivering my groceries? What time is soccer camp on Saturdays? Oh crap it interferes with my _______. Huzzuh the holidays start this week how am I ever going to say no to the kugel it doesn't fit my macros! I get it. I have been there (and frankly am there with you RIGHT now!) it can feel paralyzing trying to figure where to start - so put on this short LWJ love nuggets episode and figure out your first step with me right by your side.

10K? Is that a real thing? What if you did some data gathering with your new wearable and realize you're only getting 2500K? Do you need to walk 5 miles a day? Who the heck has time for this?! Your sitter just cancelled! Your meeting is running over! Wait I can't stand cardio can I substitute steps? I am hitting all the variables that can interrupt your step game and giving you actionable steps to help you get your step game strong!

What does your road to your goals look like? Are you just wishful thinking that magically your dream body will appear? That your exercise routine will take off? That self care window will open up and you can dreamily walk through? You need to pave your path, friend. It is the only way that works - and I promise future you will thank you. It isn't that hard - but the consistency is what will challenge you.