Project Weight Loss

Send us a textI've trained for endurance in all kinds of ways—some smart, some not-so-much. This week, I'm sharing how I built a jogging routine that actually works with my life, not against it. Whether I'm prepping for a thru-hike or squeezing in a jog before the day takes over, I've learned that movement can be reshaped to meet you exactly where you are.If you've ever wanted to jog but felt too slow, too tired, or too unsure of where to begin, I've been there. I'm bringing you stories from the trail, from the road, and from those early days when two miles felt like an event. I'll also share the strategy that kept me from falling off track—especially when motivation faded—and what I've learned from my own missteps (literally).This one's for the folks who want more energy without spending all day chasing it. If you've got a pair of shoes and a few spare minutes, you're already closer than you think. Meet me in this episode, and let's explore what a jogging practice can become when you let go of the noise and start with the smallest, clearest step.Quote of the week:“I run because it's so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can't. But then you find your inner strength, and realize you're capable of so much more than you thought.” —Arthur BlankRESEARCH CITATIONS1.    Lee, D.C., Pate, R.R., Lavie, C.J., Sui, X., Church, T.S., & Blair, S.N. (2014). Leisure-time running reduces all-cause and cardiovascular mortality risk. Progress in Cardiovascular Diseases, 57(2), 154–162.2.    Bertelsen, M.L., Hulme, A., Petersen, J., & Parner, E.T. (2020). Preventive effect of running on lower extremity injuries: a randomized trial. Journal of Science and Medicine in Sport, 23(3), 229–234.Let's go, let's get it done. Get more information at: http://projectweightloss.org

Send us a textHey my beautiful friends –This week's conversation was sparked by a funny little tech discovery and a box I mailed — both of which got me thinking about food in a new way. You know how people are always quick to tell you what not to eat? Well, this week we flip the script. I'm sharing thoughts from my own journey and a coach that made me laugh and think — and you'll hear why his words still stick with me to this day. We're keeping things simple, kind, and grounded in something real. I'm not handing out rules, I'm sharing a mindset and maybe even a little inspiration for your next grocery run or packed lunch. And as always, we'll close with a little heart lift — this one from Michael Pollan, who said, “Eat food. Not too much. Mostly plants.”Come hang out with me, and let's talk about what loves us back. References:1.    Zhang & Talalay, Frontiers in Nutrition, 20232.    Liu, Nutrients, 20233.    Viguiliouk et al., Obesity Reviews, 20234.    Jenkins et al., AJCN, 20245.    Estruch et al., The Lancet Diabetes & Endocrinology, 20236.    Guasch-Ferré et al., BMJ, 20237.    Yao et al., Nutrients, 20238.    Harvard Nurses' Health Study Update, 20239.    Anderson et al., AJCN, 202410.Simopoulos, Frontiers in Endocrinology, 202311.Ye et al., Nutrients, 202312.Sonnenburg et al., Cell Metabolism, 202413.Mozaffarian et al., AJCN, 202314.Mastrocola et al., Appetite, 202315.Pollan, M. (2009). In Defense of FoodLet's go, let's get it done. Get more information at: http://projectweightloss.org

 This week's episode touches something very real for us the quiet, hidden moments with food. You know the ones I mean.  This week we unpack truth-telling, and the honest reflections that came up as I sat in nature, hat feather and all. If you've ever felt the urge to eat in secret, or noticed that tug-of-war between freedom and fear, this one's for you. Quote of the Week: “You either walk inside your story and own it, or you stand outside your story and hustle for your worthiness.” – Brené Brown  References1.    Secretive Eating and Disordered Eating BehaviorsKenney, E. L., & Gortmaker, S. L. (2017)."Secretive eating and associated disordered eating behaviors in a large sample of adolescents." Appetite, 114, 303–309.https://doi.org/10.1016/j.appet.2017.03.0372.    Hidden Eating and Emotional SuppressionPivarunas, B., Kelly, N. R., Pickworth, C. K., Cassidy, O. L., Radin, R. M., Shank, L. M., ... & Tanofsky-Kraff, M. (2015)."Loss of control eating and secretive eating in youth: Associations with emotion dysregulation and body mass." Journal of Behavioral Addictions, 4(3), 174–180.https://doi.org/10.1556/2006.4.2015.0203.    Habit Formation and ReplacementDuhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House.(Referenced concept: Cue-Routine-Reward cycle) Quote Attributions·        “I've learned that people will forget what you said... but people will never forget how you made them feel.”Maya Angelou – Verified quote.·       “You either walk inside your story and own it, or you stand outside your story and hustle for your worthiness.”Brené Brown – From Daring Greatly (2012).An important disclaimer: If you're struggling with clinical anxiety, depression or extreme fear, please reach out to a licensed healthcare provider.Let's go, let's get it done. Get more information at: http://projectweightloss.org

Hello, my beautiful friends—this week, we go deep. Not just into the roots of fear, but into the bold, often quiet heartbeat of courage. Inspired by Memorial Day and those I call the Maesters of bravery—from Grandma Gatewood's canvas shoes on the Appalachian Trail to my own personal moments of standing in fear and choosing love—we explore how real courage doesn't mean the fear disappears. It means something else matters more. And yes, that something is often love. In this episode, I share practical, research-backed tools to help you access your own courage—no matter how loud the fear feels. From hiking updates to history's unsung heroes (hello Sherpa Tenzing!), from family memories to the neuroscience of bravery, I hope this one sparks something in you. If it does, please share it. We all need reminders of our light.Reference:1.    Rate, C. R., Clarke, J. A., Lindsay, D. R., & Sternberg, R. J. (2007). Implicit theories of courage. The Journal of Positive Psychology, 2(2), 80–98. https://doi.org/10.1080/174397607012288132.    Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self‐compassion program. Journal of Clinical Psychology, 69(1), 28–44. https://doi.org/10.1002/jclp.21923 Learn more about Stoic Maester Ryan Holiday and subscribe to his newsletter at:https://ryanholiday.net/ • The Daily Stoic Newsletter Quote of the Week“True heroism shames us. Humbles us. It moves us beyond reason—because it came from something beyond reason... We fail them and we fail ourselves if we don't wrestle with the meaning of this sacrifice.” – Ryan Holiday Let's go, let's get it done. Get more information at: http://projectweightloss.org

This week, I'm sharing some reflections on habits, a sweet moment with someone dear to my heart, and diving into the work of a true Maester of habits—someone whose insights have deeply shaped the way I approach change, consistency, and results.  Whether you're navigating your health journey, a big life project, or simply trying to find a rhythm that works, this episode is packed with heart and wisdom that I think you'll feel right away. So, grab your walking shoes, your journal, or your coffee, and let's spend a little time together thinking about what it means to build a system that actually works. And as always, I'll leave you with this week's quote to carry with you:“Every action you take is a vote for the type of person you wish to become.” — James Clear Reference Clear, James. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery, 2018. Holiday, Ryan. The Daily Stoic Podcast. Interview with James Clear: “James Clear on Getting 1% Better Daily With Stoicism.”  Clear, James. “James Clear on Getting 1% Better Daily With Stoicism.” The Daily Stoic Podcast, hosted by Ryan Holiday.  James Clear & Ryan Holiday Interview LinkYou can watch the insightful conversation between James Clear and Ryan Holiday on YouTube here: James Clear on Getting 1% Better Daily With StoicismLet's go, let's get it done. Get more information at: http://projectweightloss.org

When panic strikes, it hits before thought has a chance to catch up. In this episode, I get real about fear — not the idea of it, but the full-body experience. We'll talk about how panic hijacks the brain, how to self-soothe, and what I learned on the trail when things got intense. A grounded, honest look at fear, and how to walk through it. Quote of the Week:“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face.” – Eleanor RooseveltReferences:Whalen, P. J., et al. (2001). Human amygdala responsivity to masked fearful eye whites. Neuron, 27(3), 595–601.Schiller, D., et al. (2010). Preventing the return of fear in humans using reconsolidation update mechanisms. Nature, 463(7277), 49–53.Let's go, let's get it done. Get more information at: http://projectweightloss.org

What if the most radical thing you could do for your weight loss and your life was to love yourself exactly as you are—today, not ten pounds from now? In this episode, I explore the powerful paradox that self-acceptance and unlocking real, lasting change. We'll dive into what it means to love yourself while still wanting more, and how this balance fuels the habits that lead to transformation. I'll bring in some research, and reflect on why your thoughts—not your weight—are often the real obstacles in your way. Quote of the Week: “There is no such thing as work-life balance. It is all life. The balance has to be within you.” – Sadhguru Citations: Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101. Crisp, R. J., & Turner, R. N. (2010). Essential Social Psychology (2nd ed.). SAGE Publications.Let's go, let's get it done. Get more information at: http://projectweightloss.org

This week, I'm unpacking the helpful and surprising connection between Allen Carr's method for quitting smoking and breaking free from overeating. What does lighting a cigarette have in common with late-night snacking or emotional eating? More than you think. I share the stats, the mindset shift that changes everything, and how we can use Maester Carr's wisdom to step into more freedom and fewer food regrets. I also give you an update on my Pacific Crest Trail training (the blisters are real!) and talk about how I plan for my joy eats—and why that makes all the difference.  This one is part insight, part inspiration, and all about reclaiming your agency, one intentional decision at a time. Tune in and let's walk this path together!Quote of the Week:“It is health that is real wealth and not pieces of gold and silver.” – by Mahatma GandhiLet's go, let's get it done. Get more information at: http://projectweightloss.org

This week, I'm speaking to something that we all perceive: this idea of “frustrating people”. You know the ones. The co-worker who replies with “per my last email,” the family member who pokes your last nerve, or even that little voice inside your own head that won't quit. In this episode, I talk about how empathy isn't just a feel-good idea—it's a real tool for reducing stress, emotional eating, and overwhelm. Plus, I share how this shows up in my Pacific Crest Trail prep (and how I nearly forgot the ibuprofen!). Tune in for insights, laughter, and maybe a few moments of reflection.  Quote of the week:“When you judge another, you do not define them, you define yourself.” – Wayne DyerDye(Zaki, J., & Cikara, M. (2017). Empathy and cooperation. Frontiers in Psychology, 8, 202.)Let's go, let's get it done. Get more information at: http://projectweightloss.org

In this episode, we're diving into one of our favorite daily rituals—coffee. But don't worry, this isn't an anti-coffee episode. I'm not taking your cup away! Instead, I'll walk you through the pros and cons of coffee from a Project Weight Loss lens, and we'll look at whether this beloved brew is helping or hindering your goals. Here's what we'll cover:·      The science-backed benefits of coffee (spoiler: antioxidants, brain health, and more)·      The not-so-great side effects (think: sleep, stress, and gut issues)·      How coffee ties into your Project Weight Loss goals·      My personal approach to enjoying coffee mindfully·      Tips to cut back (if that's what you decide to do)·      A little fun with 10 coffee one-liners  Quote of the Week:“People always think that happiness is a faraway thing," thought Francie, "something complicated and hard to get. Yet, what little things can make it up; a place of shelter when it rains - a cup of strong hot coffee when you're blue; … a book to read when you're alone - just to be with someone you love. Those things make happiness.”―  Betty Smith, from her book -A Tree Grows in Brooklyn Links Mentioned in This Episode: Episode on the 36 Questions to Build Intimacy  SourcesJournal of Nutrition: Vinson JA, et al. (2005). Coffee as a source of antioxidants in the diet. EatingWell.com: Moderate coffee consumption linked to lower heart disease risk. EatingWell article Harvard School of Public Health: Coffee and brain health. Harvard T.H. Chan School of Public Health National Institutes of Health: Coffee and lower disease risk. NIH StudyAmerican Journal of Clinical Nutrition: Caffeine and metabolic rate. Acheson KJ, et al. (1980). Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals.Let's go, let's get it done. Get more information at: http://projectweightloss.org

This week, I laced up and hit Chabot Park again, training for the Oregon stretch of the PCT—even on the days I didn't feel like it. Why? Because there's power in showing up for ourselves, especially when the world feels overwhelming. In this episode, I share what it means to have your own back and why it's one of the most loving things we can do—not just for ourselves, but for everyone around us. We'll talk food, time, mindset, and that quiet truth we all feel but sometimes ignore.If you've ever felt like the hill is too steep, this one's for you. Come join me on the trail.  And as always, I leave you with a quote to carry with you this week: “Sometimes the bravest and most important thing you can do is just show up.”– Brené BrownLet's go, let's get it done. Get more information at: http://projectweightloss.org

Ever find yourself eating when you're not really hungry? You might be surprised by what's actually triggering it. In this episode, we take a closer look at the sneaky ways stress shows up—especially when the news cycle won't quit—and how it can quietly derail your health goals. If you've ever felt caught in a cycle of overwhelm, distraction, and fog eating, this one's for you. Quote of the Week: “You cannot always control what goes on outside. But you can always control what goes on inside.” — Wayne DyerLet's go, let's get it done. Get more information at: http://projectweightloss.org

Have you ever had a conversation that made you feel truly seen, understood, and connected?  This week, we're unpacking the art of connection, exploring Arthur Aron's 36 Questions.  References:Harvard Study of Adult Development, 2017Holt-Lunstad, Smith, & Layton, Perspectives on Psychological Science, 2010Mehl et al., Eavesdropping on Happiness, Psychological Science, 2010Aron et al., The Experimental Generation of Interpersonal Closeness, Personality and Social Psychology Bulletin, 1997)Arthur Aron 36 Questions:1.    Given the choice of anyone in the world, whom would you want as a dinner guest? 2.    Would you like to be famous? In what way? 3.    Before making a telephone call, do you ever rehearse what you are going to say? Why? 4.    What would constitute a "perfect" day for you? 5.    When did you last sing to yourself? To someone else? 6.    If you were able to live to the age of 90 & retain either the mind or body of a 30-year-old for the last 60 years of your life, which would you want? 7.    Do you have a secret hunch about how you will die? 8.    Name 3 things you and your partner appear to have in common. 9.    For what in your life do you feel most grateful? 10.If you could change anything about the way you were raised, what would it be? 11.Take four minutes & tell your life story. 12.If you could wake up tomorrow having gained any 1 quality or ability, what would it be?13.If a crystal ball could tell you the truth about your life, the future, or anything else, what would you want to know? 14.Is there something that you've dreamed of doing for a long time? Why haven't you done it? 15.What is the greatest accomplishment of your life? 16.What do you value most in a friendship? 17.What is your most treasured memory? 18.“ “ terrible memory?19.If you knew that in one year you would die suddenly, would you change anything about the way you are now living? Why? 20.What does friendship mean to you? 21.What roles do love & affection play in your life? 22.Share something you consider a + characteristic of your partner. Share a total of 5 items. 23.How close & warm is your family? Do you feel your childhood was happier than most people's?24.How do you feel about your relationship with your mother?25.Make 3 true "we" statements each. For instance, "We are both in this room feeling..." 26.Complete this sentence: "I wish I had someone with whom I could share..." 27.If you were going to become a close friend with your partner, please share what would be important for them to know. 28.Tell your partner what you like about them; be very honest, saying things that you might not say to someone you've just met. 29.Share with your partner an embarrassing moment in your life. 30.When did you last cry in front of another person? By yourself? 31.Tell your partner something that you like about them already. 32.What, if anything, is too serious to be joked about?33.If you were to die this evening with no opportunity to speak with anyone, what would you most regret not having told someone? Why haven't you told them yet? 34.Your house, containing everything you own, catches fire. After saving your loved ones & pets, you have time to safely make a final dash to save any 1 item. What is it? Why? 35.Of all the people in your family, whose death would you find most disturbing? Why? 36.Share a personal problem & ask your partner's advice. Ask your partner to reflect how you seem to be feeling about the problem you have chosen.Let's go, let's get it done. Get more information at: http://projectweightloss.org

This week we speak to getting results—it's what we all want, right? But what if the secret isn't just about working harder but working smarter? In this episode, I'm diving into the strategy of reverse engineering success, breaking down how to set clear goals, anticipate obstacles, and make real progress. We'll talk about the mindset shifts that make all the difference and the science-backed methods that help you lose weight and keep it off.Because here's the truth—your future isn't something you wait for; it's something you create. And that's why I love this week's quote: "The best way to predict the future is to create it." – Peter Drucker. So, let's create it - let's get to work.Citations:National Institutes of Health, 2020Sonnentag, Journal of Occupational Health Psychology, 2003Harvard Business Review, 2017Journal of Behavioral Medicine, 2019The American Journal of Clinical Nutrition, 2021Locke & Latham, American Psychological Association, 2002Gollwitzer & Sheeran, Harvard Business Review, 2006Wing & Phelan, National Weight Control Registry, 2005Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.Let's go, let's get it done. Get more information at: http://projectweightloss.org

What if the thoughts that cause us stress and suffering weren't actually true? This week, I'm diving into the transformative teachings of the Maester, Byron Katie—the master of truth and generosity. We'll explore what it means to meet reality as it is, rather than how we think it should be, and how this shift can bring us real freedom. If you've ever felt stuck in a loop of negative thinking or struggling with the past and what it all means, this episode is for you. Let's unpack the power of inquiry and see what's possible when we stop believing everything we think. Join me as we explore The Work and the profound peace that comes with a mind at home with itself. (Katie, Byron, and Stephen Mitchell. A Mind at Home with Itself. Harper One, 2017.)Let's go, let's get it done. Get more information at: http://projectweightloss.org

In this week's episode we take a look at what it means to say “NO”. How often do you say yes when you really mean no? We've all been there—agreeing to things out of guilt, obligation, or simply because we don't want to rock the boat. But what if saying no was actually the key to protecting your energy, your time, and even your well-being? What if it wasn't about rejection, but about making space for what truly matters? There's something so powerful about knowing when to say no. Not just for the sake of turning things down, but because every no we give makes space for something that truly matters. Too often, we agree to things out of habit, out of fear, or because we don't want to disappoint.  Lets unpack the power of saying no—the kind of no that builds trust in yourself, that aligns with your goals, and that allows you to live with more intention. We'll talk about why it's so hard, how we unlearned it, and most importantly, how we can reclaim it.  Quote of the week: Never say ‘yes' with your lips, if in your heart you are saying ‘no.'”-Paulo CoelhoLet's go, let's get it done. Get more information at: http://projectweightloss.org

This week, I'm unpacking a topic that has been a game-changer in my life—emotional intelligence. The truth is, how we handle life's challenges can often come down to one simple but profound idea: it's not what happens to us, but how we interpret those events that truly affects us. I'm sharing some personal reflections on how this plays out in real time, especially when the heat of the moment takes over. We'll explore how questioning our own reactions—while not always easy—can give us back our power and help us move forward with more clarity and peace. We'll also unpack the timeless wisdom of the Stoics—the Maesters of emotional intelligence. Zeno, Seneca, Epictetus, and Marcus Aurelius each offer powerful teachings on how to navigate life's inevitable ups and downs. These philosophies have helped me not only on my Project Weight Loss journey but in the bigger picture of how I want to show up in the world. If you've ever found yourself feeling hot, irritated, or ready to throw in the towel when things get hard, this episode is for you. Quote of the Week:  "When we are no longer able to change a situation, we are challenged to change ourselves." — Viktor FranklLet's go, let's get it done. Get more information at: http://projectweightloss.org

Hello, my dear friends. This week, I share a deeply personal journey — one of heartbreak, strength, and the quiet generosity that carries us through life's most difficult moments. When the unexpected happens and our hearts ache, what do we do? How do we show up for others and ourselves in times of grief? This episode explores the power of presence and the profound impact of offering care, even when our own hearts are broken. Together, we reflect on what it means to love harder — to set aside judgment, lean into connection, and hold space for one another. If you've ever found yourself navigating the storm of loss or standing beside someone you love in their darkest hour, this conversation is for you. Join me as we walk through the waves of grief, armed with love, clarity, and the courage to keep going. Quote of the Week:  "I grew up with six brothers. That's how I learned to dance—waiting for the bathroom." — Bob HopeLet's go, let's get it done. Get more information at: http://projectweightloss.org

Living Your Best Life—One Chapter at a Time Books have shaped my life in ways I could have never imagined, and this week, I want to share the profound impact of reading on our journey to living our best lives. Whether it's the wisdom of the Maesters, the emotional depth of a novel, or the courage found in stories of resilience, books give us a connection to something greater than ourselves. Inspired by the incredible words of Poet Laureate Amanda Gorman and the universal language of world and the universal language of storytelling, this episode is all about the power of literature—its ability to challenge us, move us, and ultimately transform our world. From the Alchemist to the timeless classics and even banned books, we'll explore what makes a book worth reading and how literature can inspire change. I'll also share my personal reading goal for the year—20 books, including selections from Maesters, unfinished works, and those that have been challenged or banned. Because when we expand our minds, we expand our possibilities. What books have left a mark on your life? Have they pushed you, scared you, or given you a new way of seeing the world? Let's dive deep into the stories that shape us. So, my lovely listeners, wherever you are—in Abu Dhabi, Germany, Mexico, France, the United States, or any of the incredible places you're tuning in from—thank you for being here. I am thinking of you, and I hope this episode inspires you to reflect on the books that have influenced your journey. Let's embrace the written word and let it guide us to our best selves. Quote of the Week "When I look back, I am so impressed again with the life-giving power of literature. If I were a young person today, trying to gain a sense of myself in the world, I would do that again by reading, just as I did when I was young." -Maya AngelouAmanda Gorman Interview Link: Meet the Press Interview: Amanda Gorman Interviewed by Kristen WelkerFina's 20 Books List:48 Laws of PowerAnimal FarmBelovedCrossroads of TwilightForeverHuckle Berry FinnIliadJamesLet Them TheoryLiliana's Invincible SummerLoving What IsMeditations-Marcus AureliusMindful InvestorSilvan Method Slaughter House FiveTao Te ChingThe Art of WarThe Great GatsbyThe Obstacle is the WayThe Perks of Being a WallflowerLet's go, let's get it done. Get more information at: http://projectweightloss.org

Ever feel like your body is working against you when it comes to weight loss? In this episode, I unpack the fascinating concept of homeostasis—our body's natural way of maintaining balance—and how it plays a critical role in our eating habits, cravings, and metabolism. I'll break down why extreme dieting backfires, how dopamine influences our food choices, and what we can do to work with our body instead of fighting against it. We'll also explore the power of pain—yes, pain!—and how embracing the right kind of discomfort can actually help us create lasting change. Drawing from the research of Dr. Anna Lembke, I'll share strategies to reset our brain's reward system, reduce emotional eating, and find balance in a world filled with instant gratification. And of course, I'll tie it all back to our Project Weight Loss journey and project management principles—because real, sustainable transformation is all about strategy and balance. If you've ever struggled with cravings, felt stuck in cycles of self-sabotage, or wondered why your body resists change, this episode is for you. Tune in as we uncover the science behind lasting weight loss and the small shifts that make all the difference. Quote of the week: “Balance is not something you find, it's something you create.” – by Jana KingsfordReferences:Caloric Restriction and Metabolic Adaptation: A study published in The American Journal of Clinical Nutrition found that increasing dietary protein from 15% to 30% of energy intake, while keeping carbohydrate intake constant, led to a sustained decrease in ad libitum caloric intake. Dopamine and Eating Behavior: Research in Nature Neuroscience highlighted that dopamine depletion reduces food-related reward activity, indicating that dopamine plays a significant role in eating behavior and energy balance.  Let's go, let's get it done. Get more information at: http://projectweightloss.org

Hello, my dear friends. This week, we're speaking to a powerful concept—one that plays out in ways we don't always recognize. It's a strategy often used in war and politics, but it also shows up in our personal lives, our relationships, and even in our journey toward health and wellness. How do we navigate division without letting it consume us? How do we use awareness and wisdom to move forward with strength and clarity? When we face challenges, whether in our friendships, careers, or personal growth, we have a choice. We can allow obstacles to stop us, or we can use them as stepping stones to something greater. So, how can you take what stands in your way and turn it into the way forward? How can you channel conflict, resistance, or even self-doubt into meaningful action? Let's explore these questions together.  Quote of the Week“Quod obstat viae fit via—what stands in the way, becomes the way.” -Greek Goddess AthenaLet's go, let's get it done. Get more information at: http://projectweightloss.org

Have you ever felt stuck, like the world is working against you? That no matter how hard you try; external forces keep holding you back? This week, we're diving deep into the concept of victimhood—how it sneaks into our thinking, impacts our actions, and ultimately, holds us back from the success and fulfillment we seek. Whether it's in our weight loss journey, our careers, or our personal relationships, when we fall into the trap of believing we have no control, we unknowingly give away our power. But what if there was another way? What if we could shift our mindset and reclaim our influence over our own lives? This episode will challenge the way you see obstacles and villains in our lives, offering a new perspective on how to move from feeling powerless to stepping fully into your strength. We'll explore what it really means to take responsibility—not in a way that blames, but in a way that empowers.  Quote of the Week: "The most common way people give up their power is by thinking they don't have any." – by Alice WalkerLet's go, let's get it done. Get more information at: http://projectweightloss.org

This week, we're speaking about the powerful practice of choosing a "Word of the Year" and how it can serve as a compass for your goals and intentions. Whether your word is “wisdom,” “discipline,” or even “community,” this episode explores how to use it as a guiding light to overcome challenges and stay focused. I'll share examples, personal reflections, and actionable tips to help you clarify your vision and align your actions with your aspirations. Plus, I'll speak to my own word for the year and how it's shaping my journey. The Quote of The Week: “Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also.” – Roman Emperor Marcus Aurelius 50 Words to Consider as Your Word of The Year: 1.    Abundant2.    Authentic3.    Balance4.    Believe5.    Calm6.    Care7.    Community8.    Courageous9.    Creative10.Decisive11.Disciplined12.Diversity13.Dream14.Elevate15.Empathy16.Empower17.Evolving18.Explore19.Flourish20.Focus21.Freedom22.Fun23.Gratitude24.Growth25.Harmony26.Heal27.Innovate28.Inspire29.Integrity30.Intention31.Joy32.Justice33.Kindness34.Live35.Love36.Mindful37.Minimalist38.Passion39.Peace40.Persevere41.Resilience42.Resolute43.Service44.Simplify45.Sojourner46.Temperance47.Thrive48.Unity49.Veritas50.WisdomLet's go, let's get it done. Get more information at: http://projectweightloss.org

Walking—it's such a simple, accessible act, yet it has the power to transform our lives. In this episode, we explore how this straightforward practice can bring profound benefits to your physical health, mental clarity, and emotional balance. From reducing cravings to easing joint pain and even boosting immune function, walking proves to be much more than just a way to get from point A to point B.We'll also dive into the inspiring story of Libby DeLana, the “Walking Maester,” who turned a simple daily walk into a transformative ritual. Her wisdom and practical advice—like starting small, staying curious, and committing to the practice—offer a roadmap for anyone looking to create a walking habit that feels meaningful and sustainable.Whether you're hitting the trails, strolling through your neighborhood, or simply walking on a treadmill, this episode is packed with insights and resources to inspire your journey. Quote of the Week: “I have never regretted a walk, never. Even on those rainy, cold mornings, when I arrive home wet to my core, I am wiser and more grounded for having gone.” -Libby DeLana Links and References:(Magnolia Journal Issue 20: Article Walking the Earth by Libby DeLana, 2021)Nina Simone – Feeling Good (official Video)Libby's Instagram LinkHealth Harvard: 5 Surprising Benefits of WalkingA Quiet Place Day One official trailer link  Let's go, let's get it done. Get more information at: http://projectweightloss.org

This week, I'm diving into the teachings of Maester Brooke Castillo, a master of Cognitive Behavioral Therapy (CBT) coaching and founder of The Life Coach School. Brooke has an incredible gift for simplifying transformative concepts and teaching us to take control of our thoughts and emotions. One of her many profound lessons? “Are you creating your thoughts, or are your thoughts creating you?”  Today, I'll unpack the wisdom she's shared, from holding space to understanding how under-feeling—not overeating or over-drinking—is often at the heart of our struggles. And as we prepare for a brand-new year, I'm inviting you to join me in my Project 66 program—a chance to jumpstart your goals, shed what's weighing you down, and step into your best life. Whether it's losing 20 pounds, building better habits, or simply creating space for joy and growth, I'll be right there with you. DM me on Instagram @fina.projectweightloss or visit projectweightloss.org to learn more. Let's make 2025 a year of bold, beautiful living.  And with that, I'll leave you with Brooke's wise words:“You need to remember the best legacy you can give your kids is an example of a life well lived. They may listen to what you say, but they will do what you do.” -Brooke CastilloLet's go, let's get it done. Get more information at: http://projectweightloss.org

Hello, my dear friends! I'm thrilled for all the possibilities that 2025 holds for us. This episode is all about intentions—our guiding lights, our North Stars (or Southern Cross, for some of you across the globe!). We'll explore how focusing on what truly matters can transform our lives into something richer and more fulfilling.  So, let's dive into how we can turn our fears into excitement and our goals into realities. Together, we'll uncover the steps to align with your true intentions, create a clear plan, and tackle the challenges ahead. And, of course, we'll talk about how to make 2025 the year you achieve your Project Weight Loss goals. Don't miss this inspiring episode—and if you love it, please subscribe, rate, and share the show. Your support means the world to me!

This week, we're unpacking the ancient power of reflection—our own countdown of 2024. Together, we'll explore how looking back can reveal moments of peace, joy, and growth. I'll share some thoughts on the ancient roots of meditation, how it ties into journaling, and how these practices can help us reflect on our year in a meaningful way I'll also guide you through ways to make reflection fun and intentional. From pondering your word of the year to creating a top 10 list of moments, songs, or people, we'll unpack how to turn these reflections into opportunities for growth. Whether you're sharing the process with a trusted friend or diving into creative prompts, this episode is all about celebrating your journey and preparing for the future with clarity and purpose. To close, I'll leave you with the wisdom of Epictetus:“Allow not sleep to close your wearied eyes,Until you have reckoned up each daytime deed:‘Where did I go wrong? What did I do? And what duty's left undone?'From first to last review your acts and thenReprove yourself for wretched acts, but rejoice in those done well.”Let's make reflection a tool for growth and a gift to ourselves as we move into the new year.Let's go, let's get it done. Get more information at: http://projectweightloss.org

Hey there, my lovely friends! The holidays are here (if you're listening live), and what better time to talk about the present—not just the ones wrapped under the tree, but the gift of being here, now. In this episode, we're unpacking what it really means to live in the moment, to let go of the past, and to embrace the magic of this very second. And don't worry if you're catching this later—this wisdom is timeless, just like you.We explore how the simple act of being present can transform everything from our relationships to our personal growth. I'll share some of my own reflections (and a few holiday thoughts), plus practical strategies to help you unwrap the gift of now. Let's talk about why being present isn't only about mindfulness—it's about connection, courage, and creating space for joy.Quote of the week: “Letting go is not about the courage to release the past it's about having the wisdom to embrace the present.” - Steve MariboliLet's go, let's get it done. Get more information at: http://projectweightloss.org

In this weeks' episode we unpack the emotions of shame, guilt and the actions and results of hiding from who we want to be. We speak about vulnerability and authenticity, answering the questions that can lead us to live an interesting and exciting life. Join me this week to unravel our pain, our disengagement and live into the life that excites us. Quote of the Week:“How desperately difficult it is to be honest with oneself. It is much easier to be honest with other people. What is true is invisible to the eye. It is only with the heart that one can see clearly.” - Antoine de Saint-Exupery Let's go, let's get it done. Get more information at: http://projectweightloss.org

Have you ever wondered what your body might be trying to tell you when it feels off? In this week's episode we're taking a deeper look at the world of inflammation—a silent signal that could be holding you back from reaching your health and weight loss goals. Whether it's brain fog, weight stagnation, or feeling constantly fatigued, inflammation might be the culprit. We break down the science behind inflammation, explore surprising causes like stress and diet, and reveal how chronic inflammation impacts more than just your waistline. From the foods you eat to the thoughts you think; your daily choices that could be adding fuel to the fire—or helping to extinguish it. But it's not all bad news! You'll leave this episode with practical tools and insights to reduce inflammation naturally, align with your wellness goals, and live a vibrant, energized life.  Tune in to learn how to listen to your body and thrive! Quote of the Week: “The doctor of the future will give no medicine but will interest his patients in the care of the human frame, diet, and in the cause and prevention of disease.” -Thomas Edison Let's go, let's get it done. Get more information at: http://projectweightloss.org

This week, I'm reflecting on the value of community, especially during this season of gratitude.  Community isn't just about the people around us—it's about a shared feeling of connection, purpose, and belonging. Whether it's with family, friends, colleagues, or even virtual groups like this one, being part of a community enriches our lives in profound ways. In this episode, we explore why community matters and how it supports us through challenges and celebrates our joys. I'll share insights on how to create or rediscover your own sense of fellowship, and why building these connections is one of the most important things we can do for our lives and growth. Quote of the week: "In every community, there is work to be done. In every nation, there are wounds to heal. In every heart, there is the power to do it." -Marianne Williamson Let's go, let's get it done. Get more information at: http://projectweightloss.org

This week, we're discussing what it means to measure success, especially in the face of setbacks. What happens when we don't win, or when someone we care about doesn't succeed? Is our happiness tied to the result, or is there something deeper that drives us forward? Together, we'll explore the teachings of the Stoics, the wisdom of Viktor Frankl, the principles of Steven Covey, and the practical advice of Zig Ziglar. And of course, I'll share my personal thoughts on how we can find peace and momentum amidst life's challenges. Through the lens of amor fati—the love of fate—we'll unpack the idea of embracing what is and transforming it into fuel for growth. How can we love the process, even when the outcome isn't what we hoped for? And more importantly, how can we maintain our momentum when life feels heavy? This episode is a heartfelt invitation to reflect on your own measures of success and align them with your values. Quote of the week: “Success is not final, failure is not fatal: it is the courage to continue that counts.”  -Winston ChurchillLet's go, let's get it done. Get more information at: http://projectweightloss.org

In this episode, as I moved through this unexpected week, I felt the emotions fear, sadness and unexpected joy. And this joy reminded me of the healing and inspirational tool of vision boards for moving into our best lives. So this week, I'm diving into the world of vision boards and exploring how they can help us find the courage to dream boldly, even in challenging times. I share my recent experience visiting the Monarch butterflies in Mexico, a powerful reminder of the dreams I once set for myself and the beauty of seeing them come to life.  Together, we'll look at how to create your own vision board, whether you want to focus on one theme or approach it from all aspects of life—from relationships and health to adventure and growth. I offer guidance on the themes you can consider, supplies you'll need, and ways to make it a meaningful experience. By the end, I hope you feel inspired to bring your dreams into view and build a space for joy and possibility, no matter where you are today. Weekly Quote:"Create the highest, grandest vision possible for your life, because you become what you believe." — Oprah Winfrey Service Podcast: Davida ScottLet's go, let's get it done. Get more information at: http://projectweightloss.org

In today's episode, I'm sharing a small but impactful way to support our health, environment, and communities as we unpack the concept of “One Meal a Day” (OMD) and explore how committing to just one plant-based meal each day can make a difference. Inspired by Maester Suzy Amis Cameron's OMD movement, I talk about how this simple change has influenced my life, even while traveling through Michoacán, Mexico. From the beauty of local produce to the joy of sharing a colorful, fresh meal with friends, I've seen how powerful this habit can be. I also touch on some eye-opening research on the benefits of plant-based eating, including its potential to lower the risk of chronic diseases and reduce our environmental impact. If you're curious about how OMD might fit into your life, or simply looking for a meaningful, actionable change, this episode is for you.  Quote of the Week:  “OMD is my life's mission, and I want to thank you for changing the world with us. The oceans and forests thank you. The crisp, clean air, rivers, plants, and animals thank you. Your heart and arteries and healthy cells thank you. And your children and future generations thank you. Together we can do this.” – Suzy Amis Cameron Suzy Ormis Cameron WebsiteOprah Interview - OMDLet's go, let's get it done. Get more information at: http://projectweightloss.org

In this week's episode of Project Weight Loss, I share some of the wisdom of a modern-day Maester of Stoicism, Ryan Holiday, whose teachings are so beautifully aligned with our journey here. We explore how living into our truth and building truly beneficial habits can help us reach beyond our goals and find our true purpose. Reflecting on many of the powerful Stoic reminder, such as the reminder of memento mori, the reminder of death, that helps us propel our lives to live in the best way we can. We consider what it means to let go of the good to make room for the great, as the wise Zig Ziglar once shared. As you listen, I invite you to consider a new mindset—one that keeps you proactive, focused on what truly matters, and living with the end in mind. Remember, you have the power to shape your life, and intentional choices can help you live it to the fullest. And as our Maester Ryan Holiday reminds us: “For the Stoics, life was a gift, something to be lived, and philosophy was a way to live it well, to live what they called the good life.” Quote of the week: "One day is equal to every day. If you can get one day right, you have a shot at getting your life right." – Heraclitus Let's go, let's get it done. Get more information at: http://projectweightloss.org

Hey there my lovelies! In this episode, I'm diving into something that will not only help you on your weight loss journey but can really help the way you look at food—the hunger scale. Trust me, this is going to make a big difference, especially with all the holiday goodies right around the corner! We'll talk about how hormones, mindset, and even your food choices impact where you fall on that hunger scale. I'll also give you some practical tips to manage your hunger, avoid overeating, and set yourself up for success in both your personal health goals and your work projects. This episode is about feeling in control, not restricted, and finding that sweet spot between nourishing your body and enjoying life. Whether you're working toward a healthier lifestyle, managing busy projects, or just want more peace of mind around food, this episode is for you.  You don't want to miss it! Quote of the Week: "Balance is not something you find, it's something you create." — Jana KingsfordLet's go, let's get it done. Get more information at: http://projectweightloss.org

Curious about how ancient wisdom can guide your path to purpose and fulfillment? In this episode, we dive into the timeless teachings of Stoic philosophers like Zeno, Seneca, Epictetus, and Marcus Aurelius. Discover insights on mastering your thoughts and emotions, aligning with your inner truth, and building a life rooted in virtue. How can these lessons help you strengthen your resolve and live with integrity, no matter the challenges? Understanding and applying these Stoic teachings, we can learn to live with greater clarity, resilience, and purpose in our weight loss journeys and beyond. Tune in to find out how Stoic philosophy offers practical tools to live with clarity, resilience, and purpose—not just in your weight loss journey, but in all areas of life.Quote of the week: "The time is always right to do what is right."-Martin Luther King JrLet's go, let's get it done. Get more information at: http://projectweightloss.org

In this  week's episode, I share important and interesting insights on how to naturally boost dopamine in ways that support your health and wellness journey. We often turn to quick fixes—like sugar or social media—for that dopamine hit, but what if there are more sustainable ways to feel good and stay motivated? From simple practices like connecting with others and enjoying nature to surprising tips like the power of warmth and protein, I explore how these natural dopamine boosters can help us stay on track and feel our best.  Tune in to learn 10 natural ways on how to elevate your mood and motivation in a healthy, lasting way! Quote of the Week:  “Live in the sunshine, swim the sea, drink the wild air.”  -Ralph Waldo EmersonReference:Medical News Today articleLet's go, let's get it done. Get more information at: http://projectweightloss.org

Hello my friends! I'm so excited to have you with me this week for a topic that's important to me and our Project Weight Loss journey—loving yourself even when you're not at your ideal weight. In this episode, I explore the delicate balance between self-love and self-improvement. Is it possible to fully embrace who we are right now while still working towards our goals? Absolutely! I'll share insights from my own journey, and we'll dive into what the Stoics, like Epictetus and Marcus Aurelius, have to say about self-acceptance and inner contentment. We often feel that we can only love ourselves once we've reached our "goal weight" or some external benchmark, but that mindset can actually hold us back. Together, we'll uncover how to love ourselves at every stage of our journey, while still striving for growth.I'll also be answering a big question: How do we reconcile self-love with the drive to change? Tune in to hear practical strategies, and don't miss the quote of the week from Glennon Doyle – "We can do hard things. We can love ourselves and work to become who we are meant to be, at the same time." Thank you for being here, and I can't wait to share this special episode with you!Hello my friends! I'm so excited to have you with me this week for a topic that's important to me and our Project Weight Loss journey—loving yourself even when you're not at your ideal weight. In this episode, I explore the delicate balance between self-love and self-improvement. Is it possible to fully embrace who we are right now while still working towards our goals? Absolutely! I'll share insights from my own journey, and we'll dive into what the Stoics, like Epictetus and Marcus Aurelius, have to say about self-acceptance and inner contentment. We often feel that we can only love ourselves once we've reached our "goal weight" or some external benchmark, but that mindset can actually hold us back. Together, we'll uncover how to love ourselves at every stage of our journey, while still striving for growth. I'll also be answering a big question: How do we reconcile self-love with the drive to change? Tune in to hear practical strategies, and don't miss the quote of the week from Glennon Doyle:"We can do hard things. We can love ourselves and work to become who we are meant to be, at the same time."    Thank you for being here, and I can't wait to share this special episode with you! Let's go, let's get it done. Get more information at: http://projectweightloss.org

In this episode, I take a closer look at the US World News Report on the best and worst diets of 2024. I'll reveal the top three diets you might want to reconsider, and why experts are placing them at the bottom of the list of the best diets. Then, I'll share which diets are ranked at the top and how they can help you live a healthier, more balanced life. Tune in to hear my thoughts on making choices that align with your long-term health and happiness. Quotes of the Week: "Dieting is the only game where you win when you lose!" – Karl Lagerfeld "The best diet is the one you don't know you're on." – Brian Wansink  Episode 53: Blue Zones: The Secrets to Living Episode 56: A Most Powerful Asset – A Good Diet: The Mediterranean Diet US News And World Report, Best Diets 2024 Today Show on the Best Diets of 2024Let's go, let's get it done. Get more information at: http://projectweightloss.org

In this episode, I explore a powerful mindfulness tool called RAIN, a framework that can help us address anxiety and cultivate self-compassion. We talk about how mindfulness isn't always easy to understand or practice, but with the RAIN steps—Recognize, Allow, Investigate, and Nurture—it becomes a bit more tangible.I share how mindfulness has impacted my life and dive into the teachings of Tara Brach, who added her own twist to this concept by incorporating a focus on nurturing ourselves through radical compassion. We'll also look at expert insights on the importance of mindfulness in managing stressors. Join me as we walk through the steps of RAIN and how this tool can help us be more present, compassionate, and resilient, especially on our Project Weight Loss journey.Quote of the week: “Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won't).” ~James Baraz If you enjoy the episode, please share it, rate, and subscribe to the podcast. Your support means the world to me and helps us reach more people.ADAA Article - The Anxiety and Depression Association of America- The RAIN: A Mindful Framework for Addressing Anxious Thoughts. Written by Melissa Lewis-Duarte, Ph.D.Tara Brach RAIN Let's go, let's get it done. Get more information at: http://projectweightloss.org

In this week's episode, we are tackling stress and touching on overwhelm. These two emotions, especially overwhelm, can be so harmful to our well-being, but we often don't realize we can address them right away. Whether its stress eating that derails our weight loss journey, or feeling overwhelmed by work, relationships, or money, we know these emotions impact our physical and mental health. My goal is to give you strategies to manage these emotions and help you thrive—not just get by. Stress and overwhelm can wreak havoc, but with the right mindset and tools, we can handle them better and create thriving, happier lives. We will also discuss how stress is different from anxiety and why it's important to distinguish the two. Plus, I'll share some fun, practical strategies to manage stress. Whether it's giving your workout gear personalities or trying on accents, we're adding some humor to help lighten the load. Let's remember the ultimate goal here: you and I are enough just as we are, and taking the pressure off ourselves can do wonders.  Quote of the week: “These mountains you are carrying, you were only supposed to climb” – Najwa Zebian.Let's go, let's get it done. Get more information at: http://projectweightloss.org

In this episode, we explore the concept of time and how it shifts throughout our lives. As children, time seems endless, but as we grow older, it feels like it speeds up, and we often fear that it's running out. And yet the truth is, that time is relative, and how we perceive it depends on our mindset and priorities.  We all have the same 24 hours, but how we choose to spend those hours defines the quality of our lives. Living intentionally and prioritizing what truly matters allows us to make the most of the time we have, whether it's 10 years or this one moment in time - today. I also speak to this idea of time to weight loss and project management. Just like in life, managing our health goals or projects comes down to breaking them into manageable steps and aligning them with our priorities. It's not about rushing to the finish line but making consistent, thoughtful choices every day. Time is on our side when we focus on the present, and by treating each day as an opportunity for growth and progress, we can create lasting, meaningful change in our lives. Quote of the week: “Time isn't precious at all, because it is an illusion. What you perceive as precious is not time but the one point that is out of time: The Now. That is precious indeed. The more you are focused on time —past and future — the more you miss the now, the most precious thing there is.” ― Eckhart TolleLet's go, let's get it done. Get more information at: http://projectweightloss.org

In this episode, we get to it! I speak to the importance of taking our Project Weight Loss journey seriously, with no half measures.  I emphasize what is important about following through to act in alignment with our goals. It's not enough to just want something—we have to care enough to plan, execute, and stay consistent, even when it's challenging.  I share personal insights on how I shifted my mindset and how that change led me to achieve my goals. I give you key takeaways in order to get your results, and the associated actions  essential to your success.Quote of the week:"Discipline is choosing between what you want now and what you want most.” —Abraham LincolnLet's go, let's get it done. Get more information at: http://projectweightloss.org

In this episode, I share what I have learned from the teachings of the great Dr. Brené Brown, and the profound impact of emotions on our lives, focusing on the themes of courage, vulnerability, and empathy as explored by our Maester Emotions Researcher, Dr. Brené Brown. I discuss what I have learned from this amazing Maester including how our emotions drive our actions and habits, which directly influence our journey to personal growth and weight loss. I emphasize the importance of understanding and embracing our emotions—rather than numbing or avoiding them—as a way to empower ourselves to make meaningful changes. By facing our fears, vulnerabilities, and shame, we can build stronger connections with others and develop a deeper sense of self-awareness and resilience. I also explore how the stories we tell ourselves shape our perceptions and relationships. Brené Brown's teachings encourage us to question the narratives we create in our minds and seek the truth in our interactions with others. This self-reflection can lead to healthier, more authentic connections. Additionally, I discuss the concept of "holding our center" during challenging times, highlighting the value of grounding ourselves in our emotions while navigating life's uncertainties. This episode is an honest reminder that embracing our emotional experiences is essential to living a fulfilled and courageous life.Dr. Brené Brown's WebsiteNetflix: Brené Brown - The Call to CourageLet's go, let's get it done. Get more information at: http://projectweightloss.org

This week, I speak to the two powerful emotions: envy and jealousy. These emotions, often misunderstood and used interchangeably, play a significant role in our lives, influencing our actions, thoughts, and ultimately, our Project Weight Loss journey. Envy typically arises when we desire something that someone else has, reflecting a scarcity mindset that leaves us feeling less than or lacking. Jealousy, on the other hand, involves the fear of losing something or someone we value, often leading to a sense of insecurity. Understanding the distinct nature of these emotions is crucial because they both create barriers—envy distorts our perception of others' lives, making us believe the grass is greener elsewhere, while jealousy stems from a fear of loss that can damage our relationships and self-esteem. By recognizing and addressing these emotions, we can begin to dismantle the barriers they create, opening ourselves up to true intimacy, compassion, and self-acceptance. Envy and jealousy are natural, but they don't have to control us. Instead of letting these emotions dictate our thoughts and actions, we can shift our perspective, celebrate others' successes, and recognize the abundance in our own lives. This awareness allows us to live more freely and fully, helping us to stay focused on our own goals and to work towards our best lives with a sense of peace and possibility. Quote of the Week: “Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it.” -Rumi Brenee Brown Interview with Ellen Brenee Brown Ted Talk  Calm App Meditation-Envy Let's go, let's get it done. Get more information at: http://projectweightloss.org

In this episode of Project Weight Loss, I speak to the enduring nature of joy and how it stands apart from pleasure and happiness. Exploring definitions and personal reflections, we uncover how joy is an inside job that can be cultivated despite life's challenges and stressors. By seeking and practicing joy, we find a powerful antidote to stress and a key to living a fulfilled life. Through insights from this episode you can embrace joy in your daily life. My dear friends, please share and rate this episode, together we can help people live their best and most joyful lives. Thank you for listening and sharing. Quote of the week: “We cannot cure the world of sorrows, but we can choose to live in joy.” By Joseph CampbellLet's go, let's get it done. Get more information at: http://projectweightloss.org

In this week's episode of Project Weight Loss, I talk about the importance of becoming comfortable with the uncomfortable and how this can transform our lives. Deciding to face challenges head-on and embrace discomfort shifts our mindset, and can build resilience, creating a pathway to growth. By choosing to navigate through discomfort, we can break free from our comfort zones, tackle our goals with confidence, and move closer to the lives we truly desire. Join me as we discover how stepping into discomfort can be the key to unlocking our full potential.Let's go, let's get it done. Get more information at: http://projectweightloss.org

This week, we unpack  the concept of letting go, exploring how releasing old identities, relationships, and possessions can open up new possibilities and allow us to live our best lives. Letting go isn't just about physical items; it's about shedding the mental and emotional weight that holds us back, making space for growth and transformation.It's curious how good byes can release power and bring it back. We'll discuss how the act of letting go is integral to our Project Weight Loss journey, helping us to redefine our self-worth and embrace healthier identities. By letting go of what no longer serves us, we create room for what truly matters, paving the way for a more fulfilling and balanced life and helping those around us and communities do the same. Quote of the Week:By Maester Lao Tzu “When I let go of what I am, I become what I might be. When I let go what I have, I receive what I need.” Thank you Maester TzuLet's go, let's get it done. Get more information at: http://projectweightloss.org

In this episode I speak to the Overeaters Anonymous (OA) program and what I have learned about the program and the insight I have from partaking in the program years ago. OA focuses on creating a supportive fellowship rooted in the principles of the 12-step program, aimed at helping individuals overcome compulsive eating behaviors. It parallels Alcoholics Anonymous (AA), emphasizing anonymity and a surrender to the powerlessness over food. The program offers structured steps that encourage spiritual growth, moral inventory, and making amends, all within a fellowship that strives to foster understanding and support.  I do not support any food program specifically and invite you to speak with your clinician before entering into any food or exercise program. If you found this discussion on OA insightful, I invite you to subscribe to the show for more episodes on wellness strategies, and living your best life through the lens of project management. Join our community of listeners committed to personal growth and empowerment and I invite you to share the episode with your friends and family.Overeaters Anonymous (OA) SiteLet's go, let's get it done. Get more information at: http://projectweightloss.org

Hello, my dear friends, I am wishing the best for you! I had such amazing runs and hikes this week, and I posted pictures on my Instagram, @fina.projectweightloss in case you want to take a peek. We have 4 weeks left and are on day 42, moving along nicely. My sister, my hubby, and I hiked to Devils Rest, which was a 4-mile uphill hike. It was challenging but rewarding. I also ran an 8k and have more runs planned for next week. How is your challenge going? Are getting out there and/or dropping what is weighing you down? I hope so! You got this! This week, we have such an important topic: plateaus in our weight loss journey. A plateau is a milestone where our weight loss stops or slows despite continuing our food protocols and exercise routine. It's important to understand plateaus and not fight them. They are just part of the process. Research from the Calerie Study shows that a lack of diet adherence, not metabolic adaptation, is a major contributor to weight-loss plateaus. This means it's often about our food choices and habits rather than our metabolism. I will discuss two concepts to handle plateaus: the "see and clean up" approach, and the "shake it up" method. We need to assess our food protocols honestly and make necessary adjustments, and also consider shaking up our mental health, physiology, or spirit to push through our limits. Remember, awareness is king, and with patience and perseverance, we can break through any barrier and continue moving toward our best lives. Stay strong, stay motivated, and let's keep forging ahead together!Calerie StudyLet's go, let's get it done. Get more information at: http://projectweightloss.org