Magic Mindset with Heather Maio

Are you tired of endless cardio sessions that never seem to change your body shape? Have you been chasing that "toned" look without understanding what it really takes to get there?In this episode, we dive into the science and strategy of body recomposition – the process of building muscle while losing fat to create that coveted defined, strong physique you desire.You'll learn why your nutrition approach might be sabotaging your efforts if you're under-eating in an attempt to slim down. This episode breaks down the practical aspects of an effective strength training program, helping you understand what "lifting heavy" actually means for your body and your goals. We look at how to progress safely, how to know if you're challenging yourself enough, and how to structure your weekly workouts for optimal results.Most importantly, we address the mindset shifts that help women succeed in transforming their bodies – moving from purely aesthetic goals to performance-based victories that keep you motivated and consistent for the long term.Whether you're a beginner who's never touched a weight or someone who's been dabbling in fitness but hasn't seen the body changes you want, this episode gives you the roadmap to build the strong, defined physique you're looking for – without endless cardio or restrictive dieting.Tune in to discover how to work with your female physiology, not against it, to create lasting change in how your body looks and feels.To further improve your relationship with food and your body: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Are you tired of the weight loss roller coaster? In this episode, we dive into why traditional approaches might fail you and how changing your mindset can create lasting results.We explore the common mental barriers women face on their fat loss journey - from perfectionism that derails their progress to emotional eating patterns that feel impossible to break. You'll learn why your busy lifestyle and hormonal fluctuations create unique challenges and how to navigate them effectively.Most importantly, you'll discover practical techniques to rewire your brain for success. We'll cover identity-based changes that transform how you see yourself, process-focused thinking that celebrates your wins beyond the scale, and simple habit-stacking methods that make healthy choices automatic.This episode provides actionable strategies for women who want to stop fighting their bodies and start working with their minds. Whether you're juggling career demands, family responsibilities, or both, these evidence-based approaches help you create sustainable change without the overwhelm.To further improve your relationship with food and your body: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options 

Tired of feeling controlled by food cravings? In this episode, we explore how strategic semi-cleanses can help you reset your taste buds and break free from hyperpalatable food addiction, without extreme restrictions or deprivation.Discover when a temporary reset might be what your body needs, and how to distinguish this balanced approach from trendy detoxes that promise miracles. We'll walk through a practical framework for temporarily modifying your diet while maintaining satisfaction and nutrition.Learn what happens to your taste preferences during a 7-14 day reset, what withdrawal symptoms to expect, and how to navigate challenging situations while staying committed. Plus, get actionable tips for creating a supportive environment that sets you up for success.This isn't about perfection or forever-restriction—it's about intentionally recalibrating your relationship with food so you can enjoy everything in moderation while naturally gravitating toward nourishing choices. Hit play to discover how small, strategic changes can lead to sustainable eating habits that last a lifetime.To further improve your relationship with food and your body: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Ever grab that chocolate bar even though you just ate lunch? Or find yourself munching mindlessly during your favorite show? In this episode, we dive into the difference between your body's true hunger signals and the cravings that sabotage your goals.You'll discover why your brain can trick you into thinking you're hungry when you're bored, stressed, or just responding to temptation, and give you the strategies to recognize your body's genuine needs.From hunger scale assessments to nutritional suports that keep you satisfied longer; this episode will give you the tools you need to help you feel your best. It is time to stop fighting against your body and start working with it. Hit play and start transforming your relationship with food, end the frustrating cycle of cravings, and finally achieve sustainable fat loss results that last. To further improve your relationship with food and your body: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

No more performative confidence; we are going for authentic self-awareness. Being so sure of who we are, our values, and our worth, we can enter any room with our heads held high.This episode is for anyone fighting insecurities and struggling to build confidence. We will talk about building evidence-based self-worth, setting goals that bolster confidence, and recognizing when imposter syndrome is a good thing and when it is holding you back. No more faking it until you make it; that's not helping. It is time to show up as your true, authentic self.  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Forget complicated health plans. This episode is your cheat sheet for feeling great with minimal effort, because changing your life and feeling good is simple and with the right tools you can make it happen with ease. I will supply the toolbox; you get to cherry-pick what you want to take and how you use it. If you want simple strategies that bring real results, this episode is for you. Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Keeping up with the Joneses keeps you anxious, unhappy, and stuck. Thinking that the keep to happiness is more is the reason you never feel content and fulfilled. This week we are talking about the beauty of staying in our own lawn, enjoying where we are and what we have and how cultivating that type of awareness and presence the exactly the thing we need to help us feel like we have it all. Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

You want to lose fat, you want to look toned, and you want to heal your relationship with food in the process. Sound too good to be true?It's not. By focusing on sustainable shifts, nourishing your body, and adding more health to your life, you can have it all. This episode will give you the strategies you need to help you look and feel your best.  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Are your good habits slipping? Are you skipping the gym a little more than usual? Snoozing your alarm? Forgetting to meal prep? Waiting for motivation to get started?That is the CREEP. When we let little things slide and get a little too comfortable being lazy.This episode is a pattern interrupter that will help you spot and stop the three most common ways we slowly self-sabotage without even noticing.If you have been feeling slightly off, this one is for you.  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

If you scroll back far enough, you will see episodes with “Manifest!” in the title, but it's been a loooong time since I've suggested manifesting to anyone.  I believe it is messing us up, keeping us stuck, and maybe making us a little lazy.Vision boards and affirmations are great, but without action – they are delusional thinking. In this episode, we will talk about why stopping manifesting can be the most powerful thing you can do because it gives you the power to focus on what you can control: Your Actions.  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Binging is not about your lack of willpower – it is your unmet needs screaming for attention. This is not another diet conversation; it is real talk about why food has become your coping mechanism.If you are struggling with binge eating, this episode is for you. We will discuss hunger, comfort, avoidance, and controlling your food. You will discover:-       Why dieting is derailing your recovery-       How unmet emotional needs trigger binge cycles-       The benefit of eating ENOUGH-       How joy and pleasure can be your saving graceThis conversation has no room for shame, just honest strategies to help you break free from binges for good.  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Are you tired of starting over? This episode may be the reality check and (loving) kick in the pants you need. We will cover the ways to building habits, create more ease and constructing the most delicious consistency. Because following the plan – not your mood is the goal.Being sick of your excuses is a good place to be; it means you are ready to make meaningful changes. Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Let me set the stage: You have six weeks to get your sh.t together and feel confident in a swimsuit. You know better to jump into the latest crash diet, but you want to look GOOD.  So, what do you do?? I got you.In this episode, we're breaking down six simple habits that'll have you feeling confident and swimsuit-ready without trashing your metabolism. This is not about shrinking; it is about becoming the most confident, energized, and healthiest version of YOU! Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

It is time to stop being your own worst critic. To leave with your inner mean girl and embrace your potential. This episode is your ultimate breakup letter to self-doubt. Feeling dramatically better is possible; it only takes a little effort and a willingness to change your story.  This is not BS toxic positivity - it is a guide to transforming how you see yourself and showing up for your goals. In this Episode, You'll Learn How To: - Crush the "I'll start tomorrow" mentality forever - Stop arguing with yourself and create non-negotiable standards  - Recognize when you're thinking instead of doing (and how to fix it) Hitting pause on your goals and dreams is no longer an option. It is time to become your biggest cheerleader. Your reputation with yourself is what you practice and rehearse - so let's rewrite that script, shall we?  Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Tired of starting over? Ready to break free from the cycle of sporadic motivation and build lasting habits that stick? Of course you are. You're too cute to keep falling off the wagon.   In this episode, we're diving deep into the secret sauce of consistency – and trust, it's not about perfection.  It's about progress, self-compassion, and becoming the most resilient version of yourself. What You'll Learn: • The truth about why those tiny, daily actions matter more than epic weekend warrior moments • How to rewire your brain to make consistency feel *almost* effortless • Practical strategies to keep showing up – even when Netflix and wine are calling your name. No more all-or-nothing thinking. No more beating yourself up. Just honest, actionable strategies to help you become and feel consistently amazing.   Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1  

A bad day is not an excuse to trash yourself.  When life throws you a curveball, it's an opportunity to practice resilience, not a reason for self-destruction.  One mistake is not a permission slip to throw in the towel until tomorrow. Instead of letting a hiccup derail you, use it as a springboard to help you navigate change.  This episode is your ultimate guide to navigating tough times without self-destructing. Learn why: • One bad moment doesn't equal a bad day • Self-sabotage is NOT self-care • Resilience is a skill you can develop (and how to do it!) Discover practical strategies to: • Stop throwing in the towel when things go wrong • Treat yourself with compassion during difficult times • Rebuild your day, moment by moment If you struggle with emotional eating, negative self-talk, or giving up as soon as things get tough, this episode is for you.      Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Ever feel like your brain is sabotaging your health goals faster than you can say "emotional eating"?  What if your mind was your most powerful health tool – not your biggest enemy? In this episode, we're diving deep into the mind-body connection that nobody wants to discuss.  No fluffy affirmations, no toxic positivity – just honest strategies for emotional wellness that move the needle. We will: - Unpack the sneaky ways stress hijacks your health goals - Expose the truth about emotional eating triggers - Develop rock-solid self-compassion techniques that don't feel like BS - Give you a mental resilience toolkit that works in real life You'll walk away understanding: - Why your emotions are critical to your health transformation - Practical mindfulness strategies that take minutes, not hours - How to break the cycle of stress-driven self-sabotage - Techniques to rebuild your relationship with yourself Perfect for the woman who: - Feels trapped in a cycle of stress and unhealthy coping - Wants to understand the emotional side of her health journey - Is ready to stop fighting herself and start supporting herself If you're done with surface-level advice, ready to create genuine inner peace, and want to understand the emotional landscape of your health – this episode was custom-designed for you.   Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Finding Your Fitness: Exercise That Feels Good, Not Punishing Raise your hand if you're tired of workout routines that make you want to run (away, not on a treadmill).  What if exercise could feel like something you look forward to – not another item on your guilt-laden to-do list? In this episode, we're blowing up everything you thought you knew about fitness.   No more punishment, no more boring routines, no more feeling like you're failing before you even start.  If you're done feeling bad about exercise, ready to discover movement that lights you up, and want a no-BS approach to getting stronger – this episode was made for you.   Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1  

Are you sick of nutrition advice that sounds like it was written for a robot? Ready to ditch the diet drama and enjoy eating?  In this nutrition-focused episode, we'll discuss everything you need to know about fueling your body to help you feel your best.   Forget complicated meal plans and restrictive eating – we're talking real-world nutrition that fits your crazy-busy life AND helps you reach your body-related goals. Perfect for the woman who wants: - Nutrition advice that doesn't require a PhD - Realistic strategies that work - To stop feeling guilty about everything you eat If you're done with diet confusion, ready to eat for energy and feel amazing, and want nutrition advice that makes sense – this episode is your new best friend.   Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Ever feel like transforming your life requires superhuman effort? What if it doesn't have to?  What if you could create lasting change in just two minutes?  In this episode, we're cracking the code on habit formation and giving you the ultimate toolkit for personal transformation. Get ready to turn those "someday" dreams into "right now" actions. We will: - Decode the psychology behind why habits stick (or don't) - Master the 2-Minute Rule that makes change feel ridiculously simple - Unlock a powerful self-questioning technique that designs your personal growth roadmap - Reveal how microscopic actions can trigger massive life transformations After this episode, you'll walk away knowing exactly: - Why your past habit-building attempts have crashed and burned - How to permanently break through self-sabotaging patterns - Exactly how to create a personalized strategy that feels more like freedom than force If you're tired of spinning in the same frustrating cycles, ready to move far beyond your limitations, and want a no-BS approach to personal growth, this episode was designed specifically for you. Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Are you trapped in the endless cycle of yo-yo dieting, feeling frustrated and defeated?  Are you sick of starting only to feel like you need to start over a few weeks later? You are not alone - 95% of diets fail. You are not the problem; the diets, cleanses, and protocols are.  In this episode, we'll discuss the myths of traditional dieting, why they will never work, and what to do instead. We will cover the path to body transformation that goes far beyond counting calories. We will talk about: ·       The psychology behind why most weight loss attempts backfire ·       Critical mindset shifts that separate success from repeated failure ·       Foundational strategies for fat loss that actually work long-term ·       How to treat your body with respect and create lasting change This isn't just another weight loss podcast—it's your roadmap to breaking free from diets for good.  Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

This is your year.   This time, you will make resolutions so perfectly aligned with your goals and desired outcomes that failing at them is not an option.  You will walk into 2025 with the skills needed to set yourself up for success and effortlessly thrive. Sounds good, doesn't it? It can be your reality; all you need is a solid understanding of where you are, where you want to be, and what you are willing to do to get there. This episode will walk you through simple shifts you can make now to help you release what is holding you back.  No more flop eras. From here on out it will be aligned actions, inspired behaviors and delicious discipline. If you feel the pull to level up, this episode is for you.  Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

It is your time to shine Honey Baby.  The daydream version of yourself: the one who has her sh*t together, accomplishes her goals, treats her body kindly, and shows up for herself fully.   This episode focuses on what you can do right now to start supporting your growth, goals, and self.   You will be given practices to help you create a focused mindset that aligns your ACTIONS with your aspirations.  If you feel the pull to level up, this episode is for you. Think of it as a jump-start to your New Year's glow-up.   Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1  

Do you have fat loss goals? Do you want to feel amazing in your body? Do you want to eat in a way that helps you feel your best and do so with ease? If you answered yes to any of the above, this episode is for you. This short and sweet podcast will discuss three ways to make meal prep a breeze and set up your kitchen for success.  If meal prep feels like too big of a chore, does not happen regularly, or is something you dread, this episode is for you. I cannot cook your chicken breast for you, but this is the next best thing.    Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Starting a fitness routine is scary, but do you know what is scarier? Never starting at all.  This episode is the advice I wish I had at the beginning of my fitness journey when I was too scared to start, unsure of what to do, and playing small.  Whether starting from square one or looking to level up your current exercise routine, this episode is for you. No more overthinking, making it complicated, or causing fitness to be overwhelmed.  This episode will help you find your motivation and give you the support you need to become a Muscle Mommy.    Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

You want to know that you have your back.  You want to know that you are someone you can depend on. Confidence does not come from putting on your favorite jeans; it comes when you know you are someone you would do anything for – and that happens when you spend time today making sure tomorrow will be easier. You want to set future you up for success. Not leave her a mile long to-do list. This episode a short and sweet pep-talk that will help you make sure you are following through for you. If you are sick of starting mornings feeling behind the ball, if you are always telling yourself, “I will start Monday” and never seem to start – this one is for you.   Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

If you dread the holidays every year because of the lack of control you feel over your diet; this is for you.  You can have your cake and eat it too. Even better, you can eat it without shame, guilt, or fear that by having that cake, you have undone all your progress and will have to start over again on Monday.  If you start every January trying to undo everything you ate from Thanksgiving until the New Year, this episode is REALLY for you. We will discuss simple and easy ways for you to enjoy the holiday season without stressing about your waistline, helping you feel your best without deprivation or restriction. Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Ever wonder why your fat loss journey feels so HARD?  You are doing everything right, but nothing is working, results are taking forever, and you can never seem to keep them when they come It might be because you are believing some fat loss BS, marketing, and myths.  In this episode, we will set the record straight, helping you break free from misleading, outdated, and harmful beliefs holding you back from progress. If you have ever been confused about nutrition advice, are not sure if carbohydrates are wonderful or harmful, if fat is your friend, if fasting will help you, if you need a cleanse, and generally – what you should be eating to help you shed fat and feel great – this episode is for you.     Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Feeling stuck with your fitness, nutrition, or personal development journey? Hitting a plateau is completely normal, but staying there doesn't have to be.  This episode discusses practical strategies for reigniting your motivation and pushing through the slump. Setbacks are part of any growth, fitness, or wellness journey. Understanding the causes of motivation dips will prepare you for how to navigate through them.  We will cover how mindset shifts, small goals, and celebrating non-scale victories can pull you out of a slump and get you back on track.  Whether your plateau is currently happening, has yet to happen, or has been holding steady for years, this episode will help you push beyond it.    Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Struggling with body dysmorphia can be consuming, but healing is possible. It starts with shifting your expectations and honest self-reflection. In this episode, we will discuss how to navigate body dysmorphia, find your triggers, and change your inner dialogue. If you are sick of talking junk to yourself, of looking in the mirror and picking apart what you see, and are ready to make peace with your body, this episode is for you.    Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Why you are not reaching your fat loss goal ↓ In this episode, I will break down the four common reasons you may struggle to reach your fat loss goals.  Whether you are just starting your wellness journey or if you have been throwing hands with the same fat loss goal for the last twenty years, this episode is for you. We will cover: -       The beauty, blessing, and benefit of TIME  -       Dietary Misconceptions: Why you may not be eating what you think you are eating  -       Liquid Calories  -       Calorie and Step Trackers  -       How to create a fat loss plan that adds to your life This episode will give you a better understanding of the fat loss process and help you create a plan tailored to your lifestyle and goals.  If you need more help reach out below to schedule a session.     Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Is chasing pleasure causing you more pain? In this episode, we will discuss the true cost of YOLO-ing your way through life because what may feel good in the moment may be the same thing bringing you more shame, discomfort, and pain.  We will cover the psychological dynamics that tempt you to give in to cravings and impulses – even when you know those behaviors are not serving you.  If you have ever felt like you are self-sabotaging your way through life, repeating the same mistakes over and over, this episode is for you.  overcomeIt will help you identify triggers, move through cravings, and build discipline.  Learn to balance the scale of present AND future joy, ensuring that your choices align with your goals and the person you aim to be.  If you want to connect further, use the links below or DM me on Instagram to schedule a session.   Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

It is time to get clear on the realistic sacrifices you will have to make to achieve and maintain your fat loss goal. In a world full of quick fixes and magic pills, this podcast is a healthy serving of reality.  We will focus on the truth behind any fat loss goal. You will walk away with a better idea of the effort needed to achieve your goals and a plan that will help you get there. We will discuss the behaviors that you may have to give up to get to where you want to be.  From your relationship with alcohol and exercise to the importance of meal planning – we will cover it all.  Tune in for a candid conversation on making sustainable changes. Whether you are just starting your fat loss journey or have been struggling for years, this episode will help support your goals. If you need help tailoring a custom plan suited to your lifestyle reach out using the link below or DM me on Instagram.    Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Pushing Past Stuck.  There is no gatekeeping around here. I am spilling every secret to help you overcome self-sabotaging behaviors and patterns.  We will unpack the stories holding you back and discuss how to spot and prepare for your triggers.  No more being caught off guard by your bullsh.t. This episode will leave you feeling prepared and ready to take on the behaviors holding you back.  Whether you are struggling in your personal life, with your nutrition and fitness, career, or in relationships, this episode will help.  Think of it as your bestie who loves you enough to tell you when you deserve better and will hold your hand while you get there. If you would like to continue the conversation discussing your sticking points, use the link below or DM me on Instagram.    Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Maybe she was born with it? Or maybe she worked her peach off for it?  In today's episode, we dig deep into the qualities, traits, and habits of women who seem to have an effortlessly healthy relationship with food.  If you ever wondered how someone could have a brownie, enjoy it guilt free and stop before they are grossly full - this episode is for you. We will cover the importance of: -       Having a Growth Mindset -       Being Curious  -       Staying Non-Judgmental  -       Embracing the Eb and Flow of nutrition, cravings, and your body  -       Nutrition 101: Using knowledge to empower your choices  This episode is not just about what you eat. It is about how you view what you eat and how you feel about your choices. With a few mindset shifts and a bit of effort, you can drastically improve your relationship with food.  For more information or to connect directly, use the links below.   Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Another diet will not help you. Grace and curiosity will.  If you want to stop overeating for good, this episode is for you. We will discuss why willpower will not work.  You cannot white knuckle and diet your way to a better relationship with food. Where you think you need more discipline, you may need more grace. This episode will help you discern where and when both are needed.  We will discuss: -       Why you may need to step away from your weight loss goals  -       The relationship between overeating and stress -        The relationship between PLEASURE and overeating  -       How to best nourish yourself so you can fully support your new goals  This episode will help you embrace a healthier, happier, and more balanced approach to eating. You will learn to spot your triggers and navigate your cravings. If you have been feeling stuck, hopeless or like you need to start another diet every Monday, this one is for you. To connect further, use the links below or head to my DMs on Instagram.    Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Have a gut feeling? You may want to listen to it… Our gut is called our second brain for good reason. The health of our gut plays a large role in our mental health.  This episode will discuss the gut-brain axis, covering how your gut microbiota communicates with your brain and influences your mood, cognition, and overall mental well-being.  Exploring how an imbalanced gut can lead to mood disorders like anxiety and depression, and identify strategies for optimal gut health. I will share my most effective tips for improving your gut microbiome with diet and lifestyle changes. If you have been feeling like a bloated baddie or your baseline has been a little too blah for your liking – this episode is for you.  Whether you're struggling with digestive issues, mood swings, or looking to improve your overall well-being, this episode is full of information to help you thrive. If you want to continue the conversation, head to the link below or DM me on Instagram.   Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Are you feeling the pull to re-download My Fitness Pal? Before you jump, listen to this episode. Calorie (and macronutrient) tracking is a complicated, complex subject. For some people, it is a tool that can set them free. For others, it is a cage.   When it comes to calorie tracking, you have to know yourself. This episode will help you decide whether tracking your food is the right call.  We will discuss the science of nutrition, the benefit of knowing what you are consuming, what tracking systems to use, and how to do so without losing your mind.  We will also discuss when to set the calorie tracker down and walk very far away.  This will be a balanced discussion focusing on the benefits and downsides of both sides. If numbers trigger you, it is not the episode for you. If you are wondering about calorie tracking, and what your macronutrient breakdown should be or are frustrated with your lack of progress – hit the play button. To continue this discussion, considering your lifestyle and goals, use the link below or DM me on Instagram.   Join the September Reset Coaching Group: https://newyorksportandfitness.lpages.co/nourished/ Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Change is hard. But do you know what is harder? Staying stuck in your bullsh.t. This episode will walk you through the actions needed to make your ideal reality your REAL reality.  No fluffy affirmations; we are going for true behavior change.  We will cover the science behind why change is hard and discuss the steps you can take to rewire your brain for change.  Combining curiosity with visualization, you will be given all the tools to help you move past self-sabotage for good.  If you want to continue the conversation, use the link below or head to my DMs on Instagram.    Join the September Reset Coaching Group: https://newyorksportandfitness.lpages.co/nourished/ Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Fall is around the corner, which means it is time to be like the season and shed anything that is not serving you. Leave draining habits in the past and make room for ones that expand one.  This episode will help you remove anything that is not positively adding to your life and do so in a way that feels supportive and intuitive.  If you are ready to leave your bullsh*t behind, this episode is for you.  Join the Five Week Nutrition Reset Program: https://newyorksportandfitness.lpages.co/nourished/ Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Does being the healthiest version of you feel amazing?  Yes.  Does it also come with some scarifications that do not feel great at the time? Also, yes. Becoming and STAYING someone who treats herself amazing, shows up for herself fully and supports her future self will take work.  The magic comes from understanding that working on your health and growth has fantastic payoffs. Working on your bullsh*t may be the easier route at the moment, but it will cause more pain in the future.  This episode will unpack the truth about becoming the best version of you: the good, the work, the effort, and the payoffs. If you have been feeling frustrated, like you are not making any progress, and are wondering if you are doing enough – this episode is for you.   Schedule a call with Heather or Join the Five Week Group: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Are you feeling overwhelmed by stress? You are not alone. Life tends to life a little too hard at times.  This episode has tools to help you navigate the most challenging times.  We will explore how to identify your triggers and become aware of stressors before they become a problem.  We'll also discuss mindfulness practices to help you stay grounded, and ways to stay rooted in the present moment. From time management strategies to lifestyle choices, we will cover all the ways you can keep stress at bay and be equipped to deal with stressors when they pop up. Think of this episode as your stress survival guide to keep in your back pocket whenever needed, because you are too cute to walk around upset.   Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Let's explore the science of gratitude (without boring ourselves to sleep). We all know that gratitude does impressive things, and listing a few things we are grateful for daily can cause powerful changes in our lives. But how powerful are those changes? Is taking the time to drill ourselves about our blessings every morning worth it? Yes – but only if you are going all in on it.  This episode will help you make the most of your gratitude practice and put any time spent reflecting and journaling to good use.  This episode is for you if you want to build more resilience, create deeper relationships (with your loved ones and yourself!), and see opportunities instead of problems.   Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

What does a good relationship with food feel like?  What does it look like?  How would you nourish yourself if your relationship with food was in the best place possible  This episode will help you answer those questions and more, along with helping you create a plan perfectly tailored to your goals and lifestyle that will help you get there.  We will address the five common obstacles that may be hindering your path to a healthier relationship with food and provide you with practical alternatives to overcome them.  If feeling good in your body and eating in a way that keeps you feeling fantastic and satisfied is on your to-do list, this episode is for you.   Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Build more confidence and overcome your self-doubt.      Sounds great, right? But how do you do it? This episode has you covered. You will be given the tools to help you identify and challenge the limiting beliefs holding you back AND help you reframe them.  Focusing on the actions that will help you build self-trust, grow your confidence, and show yourself that you are someone you can depend on.  Covering everything from the power of positive self-talk, self-compassion, and true self-care, this episode covers actional steps that will grow your confidence and step into the knowing that you are someone you would do anything for.      Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

No more letting your good habits fall to the wayside. No more “starting over” and “falling off the wagon” … It is time to define and REFINE your baseline. By focusing on your foundation, you can have your cake and eat it, too—enjoy all the benefits of a healthy lifestyle without sacrificing fun.  This episode will empower you to set priorities and define your daily and weekly non-negotiables. This will enable you to align your goals and establish a strong foundation for success, putting you in control of your healthy lifestyle.  We will also discuss my favorite nutrition tip to keep you feeling good while enjoying everything you love.  Combining grace with accountability and discipline with flow, we will explore all the ways to ensure you take amazing care of yourself every day without sacrificing any enjoyment.    Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Do you want to be more consistent? Set a goal, and know you will do everything possible to achieve it. Do you want to know that you are someone you can depend on? Of course, you do, and discipline is the bridge that will help you get there.  In this episode, we will discuss the absolute magic of discipline and, more importantly, how to create more of it. You will learn how to create routines that support your desired outcomes and build habits that make those routines automatic.  This episode will give you the tools to become someone you can trust by teaching you how to practice delayed gratification and create more accountability for yourself.   Combining self-discovery with empowerment, this episode will give you the tools to unleash your inner strength and build discipline to help you create extraordinary results.  Schedule a call with Heather: ⁠https://www.heathermaio.com/coaching-options⁠ Purchase the Magic Mindset Self-Paced Program: ⁠https://www.heathermaio.com/hello-health⁠  Purchase Not Another Diet Book: ⁠https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

It is your time to bloom into exactly who you want to be.  The daydream version of yourself: the one who has her sh*t together, accomplishes her goals, treats her body kindly, and shows up for herself fully.   This episode focuses on five self-care strategies that will support your growth.  Covering the power of intention, how to clear and reset your energy, why you may need to set a few more boundaries, and two more tips to keep you on top of your game.  You will be given practices to help you cultivate a focused mindset that aligns your ACTIONS with your aspirations.  If you feel the pull to level up, this episode is for you. Think of it as a jump-start to your glow-up.     Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Sometimes, the best gifts you can receive are the ones you can only give yourself.  In this episode, we will discuss two super simple, completely free, and majorly impactful gifts you can give yourself that will make your days much more carefree, easy, breezy, and beautiful.  Discover how handling life head-on can boost your mood and reduce stress and how one simple shift in your environment will invite a sense of calmness into your home.  This episode is for you If you are looking for simple and practical tips to improve your days.   Schedule a Session with Heather: https://www.heathermaio.com/coaching-options Invest in the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Do you need help maintaining nutritional habits you feel good about?  Do you feel like you spend weeks, sometimes months, being ON with your wellness habits, but somehow, they always slide back to a not-so-healthy baseline? Do you have trouble finding and staying in a nutritional stride you feel good about? If you feel like you are always starting only to find yourself re-starting a few weeks later, this episode is for you.  We will discuss six fool-proof ways you can make your nutritional routine life-proof.  No more falling off on the weekends, over the holidays, or during the long, lazy summer days.  With a few simple shifts and a little effort, you can set yourself up to always feel your best.  Aiming for perfection is over; we are setting ourselves up to succeed by focusing on consistency, kindness, and listening to our bodies.  Schedule a Session with Heather: https://www.heathermaio.com/coaching-options Invest in the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

It is time to enter your growth mindset girly era.  No more seeing problems; it is time to see opportunities in every situation.  This episode will cover the two habits you can implement today to make wins and successes and ease your new normal.  Limiting beliefs will disappear when you realize how a few small shifts can change the way you look at yourself and the world around you.  If you feel the pull to create more accountability in your life and do so from a place of love and compassion, this episode is for you.  Schedule a Session with Heather: https://www.heathermaio.com/coaching-options Invest in the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1