THE CONFIDENT BODY PODCAST - Brain-based strategies and self-compassion practices to unlock your full potential

Have you ever said to yourself, “I know what to do... I just don't do it”? Maybe you've had that moment where you're standing in front of the fridge, not even hungry, thinking, “Why am I here again?” Or you planned to go for a walk, but Netflix and the couch made an offer your brain just couldn't refuse. It's frustrating, right? Because you're smart. You've read the books. You've probably downloaded half the internet on what to eat, how to move, how to lose the weight. So why does it feel like your actions keep skipping town without your permission? ********* Welcome to Excuses, Exposed — a special series from the Confident Body Podcast. If you've ever felt like you know what to do to lose weight, but just can't seem to follow through… this one's for you. Because guess what? You're not broken. You're not weak. You're not lacking motivation. You're just running up against some very convincing stories your brain has been repeating for years. Stories that sound helpful… but quietly keep you stuck. In this six-part series, we're going to shine a light on the most common mental habits—excuses—that hold you back from feeling confident in your body and consistent in your habits. Each episode will walk you through a specific type of excuse, break it down with real-life weight loss examples, and give you simple tools to recognize it and respond on purpose. Here's what we'll cover: In Episode 1, we'll start with the basics: what excuses really are, why they feel so true in the moment, and the four-step process you can use to work through them without shame or self-sabotage. Episode 2 dives into emotional excuses—those moments when food becomes your therapist, your cheerleader, or your quick escape. In Episode 3, we'll unpack minimizing excuses—the “just one bite won't hurt” kind of thoughts that seem small, but add up fast. Episode 4 tackles scarcity excuses—the “now or never” stories that push you to clean your plate or eat like it's your last supper. Episode 5 is all about overwhelm excuses—the kind that show up when life feels too heavy and food feels like the only relief. And finally, in Episode 6, we'll take on predictable patterns—the weekend spirals, the holiday free-for-alls, the “I'll start over Monday” trap—and how to break the cycle without needing perfection. Each episode is designed to help you pause, rethink, and pivot with purpose. You'll get real, relatable examples, and a tiny action step to take with you into the week. So if you're ready to stop arguing for your limitations and start leading with intention, this is your invitation to begin. ********** Today, we're going to talk about why excuses happens. And no, it's not because you're lazy, broken, or secretly allergic to vegetables. It's because you're human. And your brain is doing what it was wired to do—protect you. But if we don't call out the excuses for what they are, they start running the show. They keep us stuck in a loop—same weight, same thoughts, same late-night snacking pattern on repeat. So in today's episode, I'm going to show you how to recognize those sneaky little thoughts that sound reasonable in the moment—but are actually holding you back. And I'm going to teach you the four-step process that helps you Excuse-Proof your mind. Yes, your brain will still throw excuses at you. It's not going to become a motivational guru overnight. But with this process, you won't have to believe every thought it offers you. You'll be able to pause, question, and move forward anyway. https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever felt like the harder you chase weight loss, the more drained, discouraged, and disconnected you feel. It's like chasing weight loss turns into a full-time job you never signed up for — exhausting, never-ending, and somehow never enough, no matter how hard you try? Like no matter what you do, the number on the scale holds all the power. Chasing weight loss is like staring straight at the sun. It seems so bright and promising at first — like it's going to solve everything — until it just leaves you squinting, burned out, and wondering why you're so tired all the time. It's interesting how reaching a certain number feels so urgent... but even when you get close, it still doesn't feel like it's fixing the real problem. The problem isn't that you want to lose weight, but how you're seeing it. There's a different way to approach your goals in weight loss. One that doesn't leave you fried or frustrated. Today, we'll cover: why chasing the number actually burns you out faster, what you're really hoping weight loss will give you, and how to use a simple tool — a PRISM — to reconnect to the real reasons you started this journey in the first place. We'll also talk about how to stop letting the scale steal your joy and build real momentum, no matter what the number says. Are you ready to swap endless striving for strong, steady success?   https://confidentbody.coach/tips/ BOOK: You Are A Miracle

Have you ever felt super motivated to chase a health goal—only to hit a wall a few weeks later and wonder, “Why did I even want this in the first place?” If so, you're not alone. And no, you're not flaky or failing. You might just need a pivot. In this episode, we're digging into the moments when your goals stop feeling inspiring and start feeling like pressure. Whether you're unsure about continuing a weight loss journey, craving more peace and flexibility, or just tired of chasing numbers, this episode gives you permission to pause, pivot, and prioritize what actually feels right for you. What You'll Learn: Why it's totally normal to feel conflicted about your goals (and how that's a sign of growth) How to tell when it's time to shift from outcome-based goals to process-based habits What to do when motivation fades and the scale starts feeling like a tyrant How to reframe daily health work as maintenance—not punishment Why changing your mind isn't quitting—it's choosing what matters now Big Ideas: Setting a goal without clarity is like decorating your living room for winter in the middle of July. It just doesn't feel right anymore—and that's okay. Weight loss isn't about the number—it's about the feeling you think the number will bring. And guess what? You can start feeling confident, strong, or in control before the scale moves. Think of your health like brushing your teeth. You don't expect one brushing to last forever—it's regular maintenance, not a punishment. Goals are not tattoos. You're allowed to pivot. In fact, the smartest people do.   Are you ready to pause, pivot, and prioritize what actually feels right for you?  Aw yeah, let's go!    https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever eaten one cookie and thought, “Welp, I blew it—might as well start over Monday”? Or skipped one workout and spiraled into “I'm just not disciplined enough”? You're not lazy, and you're definitely not broken. You might just be tangled up with a sneaky little saboteur called perfectionism. In this episode, we're pulling back the curtain on why perfectionism—disguised as self-improvement—is actually hijacking your health journey. We'll explore how to shift from all-or-nothing to just keep going… even if it's messy. In This Episode, You'll Learn: Why perfectionism isn't about high standards—it's about fear (with fancy shoes) The 4 perfectionist personas in weight loss (hello, Rule Follower and Right Timer!) How to make progress without needing every day to be perfect The L.I.G.H.T. model to help you grow with self-compassion instead of shame   So are you ready to hit pause on perfection and open up to possibility. Aw yeah, let's go!    https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever felt like you're always restarting your weight loss journey? Like one week you're super focused—you're doing A, B, and C—and the next week, you're thinking, "Ugh, this is so hard. I need a break." So you go back to eating how you want... but then the weight creeps back on, and suddenly you're right back where you started? It feels like you're stuck in this exhausting cycle—being so “on plan” that you burn out, taking a break to live your life, then feeling like you've blown it and need to start all over again. Why does it feel like weight loss is the only area of your life where you fall into that black-and-white, all-or-nothing thinking? Today we're unpacking: Why perfectionism makes weight loss feel harder than it has to be How the "I have to start over" mindset keeps you stuck And what to do instead—so you can make steady progress without constantly hitting the reset button We're also going to address that sneaky sabotagey thought “I just want to be DONE thinking about weight loss.” Are you ready to stop swinging between “all in” and “all out” and finally find your groove?  Aw yeah, let's go!    https://confidentbody.coach/tips/ BOOK: You Are A Miracle   

Have you ever felt guilty about spending money on yourself? Like, you have to “earn it” first, or you'd rather give to others than invest in your own well-being? Or maybe you feel like no matter how much money you make, it's never enough? What if I told you that the way you think about money is eerily similar to the way you think about your body? If you see money as scarce, you might also see weight loss as impossible. If you believe money is stressful, you might also find caring for your body overwhelming. If you struggle to receive money, you might also struggle to receive self-care, love, or nourishment. Today, we're going to talk about: The surprising connection between your money beliefs and your body image. How childhood stories shape both. A powerful mindset shift that will help you feel abundant—in both your wallet and your body. Are you ready to break free from the scarcity mindset and start seeing yourself as worthy of investment?  Aw yeah, let's go!    https://confidentbody.coach/tips/ BOOK: You Are A Miracle   

Have you ever found yourself thinking, “Who am I to think I could do this? I'm just… me.” Maybe you've started a weight loss journey—again—and that nagging voice in your head whispers, “What makes you think this time will be different?” Or maybe you're stepping into a new role at work, finally chasing a dream, or trying something outside your comfort zone, and suddenly, your brain starts serving up a buffet of self-doubt. If that sounds familiar, you're not alone. This is imposter syndrome, and it's sneaky. It makes you believe you're not capable, not worthy, not enough. And just like those old diet rules that told you you had to suffer to see results, imposter syndrome keeps you stuck, doubting yourself instead of taking action.  It's like your brain throws up a big, flashing “Do Not Enter” sign whenever you're about to do something important. But here's the good news: you don't have to let it stop you. But today, instead of listening to the "do not enter" sign, we're going to change it to say “this matters to me”. In this episode, we're going to cover: Why imposter syndrome happens and why it's not your fault How to reframe it so you stop feeling like a fraud—whether in weight loss, work, or life The two-step process to move past it and take action even when you don't feel ready If you've ever let self-doubt hold you back,(I mean, we all have right?) then this episode is for you.  So are you ready to ditch self-doubt and step into the brilliant light you were meant to be?  Aw yeah, let's go!    https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever told yourself, "I just have no discipline"? Or maybe "Ugh, I know what I need to do—I just need to DO it!" It feels awful, right? Like you're stuck in a loop of frustration and self-blame. But saying those things isn't just making you feel bad—it's actually keeping you stuck. In today's episode, we'll cover: Why telling yourself you need more discipline is the fast track to nowhere The sneaky way your brain keeps you safe (but also keeps you stuck) And how to shift from self-blame to agency and self-efficacy by owning your choices Are you ready to stop playing the role of victim in your own life and take back your power?  Aw yeah, let's go! 

Have you ever wondered what it's like to work with a coach for a year? This episode is a little different. This is a replay of a conversation between my client Jessie Ellertson and me, where I was a guest on her podcast.  Jessie is a life coach herself and she's been my client for about a year. In this episode we talk about the top 12 lessons learned she's had as takeaways during our work together.  We talk about everything from how to view invisible progress to handling vacations and holidays to addressing even deeper beliefs about identity and how we want to show up for ourselves in this life.  It was so much fun to recap a year of coaching with Jessie and I am so glad I get to share it with you.  We've got a year's worth of wisdom packed into this episode, and the journey's just getting started! Are ya ready for the rocket ride? Aw yeah! Let's go!  Jessie Ellertson is a  Military Wife Life Coach. She helps military wives experience peace, love, and JOY while dealing with deployment. You can learn more about her at her website https://www.simplyresilient.net/. And be sure to check out her podcast, The Simply Resilient - A Podcast For Military Wives.  Learn more! www.confidentbody.coach You Are A Miracle book https://confidentbody.coach/tips/

Have you ever found yourself in a public place and a random stranger walks by and out of nowhere a super judgy thought pops in your brain. “Why would she wear that? Didn't she look in the mirror this morning? At least I don't weigh that much.” And then you think “What is wrong with me? Who thinks like that about other people?” Or maybe you find yourself in a situation where you're just dying for someone close to you to make a different choice? Maybe it's your friend, your partner, or even your parents. You think “If he'd just lose a little weight…. If she just noticed all I do….. Why do they always have to SAY those things?” You just KNOW that if they made that one little change, - do something different, say something different, act different, BE different - everything would be better. Or at least YOUR life would be better.  We're talking about those moments when I'm biting your tongue, trying to keep from blurting out, "Why can't they just see what I see?!" We've all been there. And it's totally normal! That feeling can come from a place of wanting the best for others, but it comes off feeling victimy and angry. The tricky part is that sometimes, it can leave us feeling a little guilty and empty, like they're not measuring up or not being who we want them to be. And then we end up judging ourselves for judging them. Ugh!  So, what do we do? Do we just bite our tongue and keep those feelings buried inside? Or is there another way? A way that allows us to be true to ourselves and our feelings, while also honoring and respecting those we love so much? In today's episode, we're going to dive deep into this thorny topic of judging ourselves and those closest to us. We'll explore why it happens, how it feels, and most importantly, how to move through it with grace and love. Are you ready to peel back the layers of judgment and uncover the truth beneath?    Aw yeah! Learn more! www.confidentbody.coach You Are A Miracle book https://confidentbody.coach/tips/

Have you ever felt like your entire sense of worth comes from how much you're doing for others? Like, if you're not constantly checking things off your list, making meals, running errands, or solving everyone else's problems, then… what's your purpose? And if you do take a moment for yourself—just to sit, breathe, maybe even (gasp!) relax—you feel a wave of guilt because shouldn't you be doing something? That's exactly what we're talking about today. We'll unpack: Why it's so hard to take time for yourself without guilt. How resentment might actually be pointing to what you really want. And how to find your worth beyond being “needed.” So, are you ready to reclaim your rest, redefine your worth, and release the pressure to do it all?   Aw yeah ya are! Let's go! https://confidentbody.coach/tips/ BOOK: You Are A Miracle   

Have you ever felt like you were the only one struggling with weight loss while everyone else seemed to have it all figured out? Maybe you've thought, If I really wanted this, I'd be doing better by now. Or Why is it so easy for them, but I keep messing up? Or Have you ever set your sights on something exciting—maybe a new job, a passion project, or even a new relationship—only to feel that voice creep in and say, “Who am I to do this?” That's the sneaky little bugger we call imposter syndrome. And oh, does it love to mess with our heads Now, let me ask you this—what if those thoughts weren't facts? What if that self-doubt, that comparison, that imposter syndrome wasn't a sign that you're failing but just a normal part of the process? Today, we're diving into why imposter syndrome and self-doubt show up in weight loss, why waiting to feel ready is a trap, and how to stop comparison from stealing your progress. We'll cover: Why self-doubt doesn't mean you're failing—it means you're human. How doubt and action can coexist (yes, you can feel unsure and still make progress). The sneaky way comparison makes you feel like a failure and how to flip it to fuel your success. A lot of times imposter syndrome whispers “Who am I to do this?”. Well by the end of this episode, I hope you'll be thinking “Who am I NOT to?” If self-doubt and comparison have been steering your journey, it's time to take back the wheel. Are you ready to stop letting self-doubt and comparison call the shots? Aw yeah ya are! Let's go! https://confidentbody.coach/tips/ BOOK: You Are A Miracle   

Have you ever felt like guilt and shame were your constant companions on your weight loss journey? Like no matter how much progress you make, there's always that voice in the back of your mind saying, “It's not enough”? Or maybe you've wondered, How do I even begin forgiving myself for all the things I've done or all the times I've “failed” in the past? If this sounds familiar, then today's episode is just for you. My guest, Debbie Lurvey, is a life coach and weight loss coach who has been through her own incredible journey of losing 100 pounds. But here's the thing—it wasn't just about the weight. Debbie discovered that the key to lasting change wasn't more willpower or stricter rules. It was compassion, forgiveness, and learning to trust herself again. In this episode, we'll cover: How guilt and shame can hold us back from real progress. The life-changing power of self-forgiveness. Practical tools to get started, no matter where you are today. Are you ready to ditch the guilt, embrace your imperfections, and start loving yourself while making real progress? Then let's dive in!   https://confidentbody.coach/tips/ BOOK: You Are A Miracle  Learn more about Debbie at https://www.debbielurveycoaching.com/ April and Debbie Dish on the Truth About Weight Loss

Have you ever found yourself saying, ‘I've tried everything, and nothing works'? Maybe you've been on this rollercoaster for years—you start with the best intentions, make a little progress, and then somehow, it all falls apart. Before you know it, you're back where you started, wondering what went wrong. It's frustrating, it's exhausting, and honestly? It makes you want to throw in the towel and say, ‘What's the point?' Sound familiar? But what if the real problem isn't you? What if it's the story you've been telling yourself about who you are and what you're capable of? What if this old, worn-out script—things like ‘I always fail' or ‘This is just how I am'—isn't true at all, but it's the very thing keeping you stuck? In today's episode, we're going to unpack how these old stories take root in our minds, why they feel so safe and familiar (even when they're holding us back), and most importantly, how to rewrite your narrative so you can finally start moving forward. I'll share practical steps to shift your mindset and show you how small changes can lead to big breakthroughs. So, are you ready to let go of the stories that no longer serve you and uncover fresh possibilities for your future? Let's go! https://confidentbody.coach/tips/ BOOK: You Are A Miracle

Have you ever stood on the scale and thought, "How is this even possible?" You've been eating pretty well—sure, there are treats here and there—but nothing extreme, right? Yet, the number keeps creeping up. It feels unfair, frustrating, and honestly, a little defeating. Do you find yourself thinking, "I shouldn't weigh this much. I haven't done anything wrong!"? It's a thought that seems innocent enough, but it might be holding you back more than you realize. In today's episode, we'll explore: Why that “I shouldn't weigh this much” thought feels so valid, but also why it backfires. The sneaky ways it can keep you stuck. And how you can shift your thinking toward a more empowering narrative—one that helps you take control and start moving forward. So, are you ready to release resistance, reframe your reality, and reclaim your confidence? Let's dive in!   https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever found yourself standing on the scale, holding your breath, as if that number could somehow declare your worth? Maybe you've thought, “If I could just lose these last 10 pounds, then I'd finally feel confident, happy, or good enough.” But let me ask you this: At the end of your life, do you think anyone—your kids, your partner, your best friend—will sit around reminiscing about what you weighed? Or will they remember the way you made them laugh so hard they couldn't breathe, the warmth of your hugs, and the memories you created together? Here's the thing: when we fixate on the scale, we miss out on the life that's happening right now. We pour so much energy into what we're not—not skinny enough, not fit enough, not “there” yet—that we forget to appreciate everything we are. It's like spending your entire road trip staring at the GPS and grumbling about how far you still have to go, instead of looking out the window at the breathtaking scenery all around you. What's worse, constantly focusing on where you're not actually makes the journey harder and longer. Why? Because when you're fixated on your perceived shortcomings, it's exhausting and discouraging. That mental weight can keep you stuck, feeling like progress is out of reach. In today's episode, we're unpacking what really matters in life. Weight loss isn't the destination—it's just one of many tools you can use to build a life you love. We'll talk about: How to start living fully today, no matter your size. Why being present beats striving for perfection every single time. And how letting go of your obsession with the scale can create more space for joy, connection, and freedom. So, are you ready to shift your mindset, savoring the moment, and celebrating what truly matters? Let's go!  https://confidentbody.coach/tips/ BOOK: You Are A Miracle

Have you ever felt like the minute you stop dieting, all bets are off, and suddenly your “normal” way of eating feels like a free-for-all buffet? Maybe you've wondered, “Why does eating healthy always feel like a punishment, and when will it ever feel… well, normal?” If that sounds familiar, you're not alone! The secret to lasting weight loss isn't another diet or a magical quick fix—it's changing what “normal” eating looks like for you, little by little, over time. In today's episode, we'll cover: How to shift your mindset about food without feeling deprived. A 3-step framework that you can use to lose all the weight you want. And the magic of small changes that stick for life! Ready to turn the “diet cycle” into a thing of the past and finally feel confident in your choices? Aw yeah, let's go!    https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever set a New Year's resolution or goal with the best of intentions—thinking, This is the year I finally get it together—only to feel stuck, overwhelmed, or like you're not making any progress by mid-January? What if the problem isn't you, but the way you're setting your goals? What if typical goal-setting strategies—like going big, going hard, or going all-in—are incomplete at best, and broken at worst? In today's episode, we're diving into the five most common mistakes people make when setting goals. We'll cover things like why knowing your “why” is essential, how too many goals can derail your progress, and why the size of your goal matters more than you think. Plus, I'll share practical tips to help you set goals that inspire you and actually stick. So, are you ready to ditch frustration and start the year with goals that work for you, not against you? Let's go!    https://confidentbody.coach/tips/ BOOK: You Are A Miracle

Have you ever had a time when the weather was getting colder and you swapped out the summer clothes for the winter ones and realized, "Dang. My winter clothes don't feel so great on me." So you go shopping and you find yourself standing in front of a dressing room mirror, winter clothes in hand, and feel your heart sink because you just feel like nothing seems to fit?    My friend, you're not alone! It's a moment that hits us all, leaving us feeling discouraged and trapped in a never-ending cycle of self-doubt.   How many times have you heard that nagging voice in your head saying you'll never lose weight, never reach your goals, and never truly be happy.   What if the real roadblock to reaching your goals is not the diet or the exercise routine, but your own lack of self-love? It's that self-sabotaging voice inside your head, telling you that you're not worthy, that you'll never shed those pounds, and you'll never truly be content.   In this episode I want to tell you about a recent conversation I had with a client and how it uncovered something a lot deeper that could unlock what's been holding her back - and most importantly, how that applies to you.    It's time to stop quitting on yourself and start embracing the love you deserve. It's time to rewrite the story you tell yourself and discover the keys to unlock the treasure trove in your heart to allow yourself to shine your light nice and bright, the way you were made to.     Ready to stop blocking your own progress and find out how loving yourself is the best gift of all?    Let's let the love in baby! Here we go!   Learn more! www.confidentbody.coach/tips You Are A Miracle book

Have you ever looked at the New Year looming ahead and thought, This is going to be my year! …but then by February, you're already back in old routines, and your goals feel like a distant memory? Ugh, right? Been there, done that, and bought the T-shirt. What if, this year, instead of resolutions that fall flat, you tried something different? What if instead of starting the year with a list of rules, you began with a love letter to yourself—a vision of who you could be and the steps to make her a reality?  Imagine it's the end of next year, and you're writing about all the amazing things you've done. What habits did you build? How did you overcome challenges? And—this is the juicy part—how did it feel to finally celebrate yourself for all that effort? In today's episode, we'll explore how to write a powerful letter to your future self, how to reverse-engineer those dreams into doable habits, and how to plan for the inevitable roadblocks so you stay on track, even when life gets messy. We'll cover: How to dream big about the future you want to create. The step-by-step process for turning those dreams into tangible habits. How to plan for obstacles before they derail you. So, are you ready to create a year you'll look back on with pride and joy? Aw yeah—let's dream big and make it happen! Aw yeah, let's go!    https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever felt like you're drowning in a sea of tasks, projects, and holiday plans, unsure where to start or how to keep your head above water? Like you're stuck in this loop of procrastination, fatigue, and self-judgment that only makes things worse? Why is it that we know what needs to be done, but overwhelm keeps us frozen or spinning in circles? And more importantly, how can we break free? In today's episode, we'll dive into the causes of overwhelm—why it feels so heavy, the tricks our minds play on us, and how our bodies react. You'll learn: How to identify where overwhelm shows up in your body and mind. The surprising reasons we stay stuck in overwhelm (hint: it might feel safer than you think). Simple, actionable steps to reclaim your focus and create momentum again. Ready to break the cycle and find your calm, confident rhythm?  Aw yeah, let's go!    https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever approached the holiday season with a mixed feeling - sort of a mix of “Yay the holidays!” and “Ugh, the holidays.”   Today we're addressing Thanksgiving specifically and looking at All. The. Things that comes with it - both from the emotional angle as well as tactically from the food angle.    Thanksgiving doesn't have to be a mine field if you go into it with some intention and compassion.    Feeling ready to embrace the holiday season?  Aw yeah, let's go!  Learn more! www.confidentbody.coach/tips You Are A Miracle book

Have you ever been caught in that cycle of self-doubt, worrying about what other people think and thinking that, “Maybe people don't like me.” Or doubting if those extra pounds will ever come off. Or if you DO lose weight, then you worry if you'll be able to keep it off.    Does it ever feel like your brain is working against you and your goals?    You're not alone.  And you're not crazy.    Today we're going to talk about: why we're wired to think negatively about our weight loss goals The science behind the psychological underpinnings of your doubts and fears. And how your thoughts are like the keywords in your very own Google search bar of your brain. It's like the trusty search engine ready to serve up results that your thoughts tell it to look for.  Intrigued to know more about  how you can program your thoughts intentionally and return the mental search results that you WANT to get? Well, grab your mental toolkit, because we're about to dive deep into the brain's Search Engine Optimization secrets that'll start steering you toward your desired destination, one thought at a time. . Ready to get to it? Let's go!

Have you ever had the thought, “I have so much weight to lose. It'll take forever.”? Or maybe this one resonates a little more: “I do well for [fill in the blank amount of time] and then I fall back into my old habits. After a while I just say ‘screw it.'” Or here's a doozy:  “I should never have gained this weight. I feel broken.”    Today we're talking about how we argue for our limitations. Spoiler alert - if you argue for your limitations, you get to keep them.  We're diving into:  why we focus more on our limitations than our capabilities How it's not your fault that your brain tends to go there And 3 specific steps to help you shift your lens from focusing on what you can't do to what you CAN do.    If you ever want to get “there” then you've got to start where you are - right here.   So, ready to examine the lens that illuminates our limitations and refocus it on our capabilities, competencies, capacity, and what is within our control?  Aw yeah!!  Let's do it! Learn more! www.confidentbody.coach/tips You Are A Miracle book

Have you ever found yourself finally making progress on your weight loss journey, only to have your brain swoop in with, “Don't get too excited,” or “It won't last”? You're feeling great, but instead of celebrating, you're already worrying about slipping back. Why is it that even when things go right, we can't fully enjoy it? What if, instead of guarding ourselves against disappointment, we're actually holding back from fully living? What would happen if you let go of those thoughts and allowed yourself to explore what you might be capable of? In today's episode, we'll cover how fear of backsliding keeps you stuck in the cycle of self-doubt, why it feels so scary to feel good, and how to shift into a mindset that helps you grow instead of holding you back. Plus, we'll dive into practical tips on having the courage to ditch those limiting beliefs and embrace the good things happening. Ready to ditch the doubt and dive into the real progress you're capable of? Aw yeah, let's go! 

Have you ever felt like no matter what you do, it's just never enough? Like you're constantly chasing this elusive “enoughness,” only to find it slipping through your fingers, no matter how hard you try or how much you give? Why is it that we keep looking for validation from others—whether it's in our careers, our relationships, or even how we look—hoping it'll finally make us feel worthy? And yet, it feels like filling a bucket with a hole at the bottom, doesn't it? Today we're talking about why this “not good enough” feeling keeps showing up, how our endless search for external approval fuels it, and, most importantly, how you can break free from the prison of your own making..  So, are you ready to stop seeking and start seeing your worth?  Aw yeah!    https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever found yourself stuck in the same habits, desperately wanting to change but feeling like something deep inside is holding you back? You swear you'll finally lose the weight, but no matter how hard you try, it feels like some mysterious force is keeping you in place. Frustrating, right? But here's a question: Could it be that it's not just your habits that are the problem, but how you judge certain types of people—the ones you secretly resent or disdain? What if your brain is protecting you from becoming what you disdain, even if that's exactly what you need to be in order to succeed? In this episode, we'll cover how our assumptions about others create hidden blocks, why jealousy and judgment may be at the root of your struggles, I'll share some personal stories of how I had to look in the mirror and address my own judgments of others, and how to finally shift your mindset to open up real change.  Ready to dive in and discover how to challenge your beliefs and break through those barriers?  Aw yeah!    https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever had a moment when you're working on something or reading something completely unrelated to weight loss and your brain thinks “Oh wow, this could apply to weight loss too.”  You may not experience that as often as I do, because in my brain, everything is an analogy for weight loss, but I had an interesting conversation with a client recently that put a unique spin on a piece of old, but timeless, piece of wisdom.   So what does one of the most well known Bible verses have to do with weight loss? Stay tuned to find out.   https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever found yourself reaching for that extra snack, binge-watching TV, or avoiding exercise, and wondering, “Why am I doing this?” You know these behaviors aren't helping, but somehow, you can't stop. A lot of the time the real reason behind all of this is that you're avoiding your feelings. And not just avoiding them—maybe you're so good at it, you don't even know what you're feeling anymore. Ever wonder what would happen if you actually allowed yourself to feel those feelings instead of pushing them away? What if they're not something to fear but instead, messengers with something important to tell you? Today we'll cover why we're so quick to bury our emotions, how avoiding them can lead to self-destructive habits, and most importantly, how to start seeing feelings as benevolent messengers guiding us toward what we truly need. So, are you ready to face those feelings and finally find freedom from those familiar frustrations?  Aw yeah, let's go! https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever found yourself staring at an empty plate, wondering, “Have I had enough, or should I go for seconds?” Maybe you've felt that little twinge of fear—what if I get hungry before the next meal? Or perhaps you just can't shake the urge to keep eating, even when you know you're full. Why is it so tricky to tune into our body's natural signals? Could it be that years of diets and shame have disconnected us from our own wisdom? How do we get back to trusting ourselves and our bodies? In today's episode, we'll cover why your fullness cues might feel like a mystery, why rules aren't the answer, and how to get curious with some simple experiments to lighten up the “should's” and gather real data to help you reacquaint yourself with your body's signals. So, are you ready to stop the struggle and start syncing with your body's signals? Aw yeah, let's go! https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever felt like you're pedaling uphill on your weight loss journey, only to find yourself slipping back into those old unhealthy habits? Why does it seem so easy to fall into the same patterns, even after you've made so much progress? The reason why is because we've been conditioned to believe weight loss is an all-or-nothing ride, where the slightest wobble can send us spiraling backward.  Today we're talking about why it's easy to fall back into old habits, how that all-or-nothing mindset sabotages our efforts, and how negative self-talk that slows us down faster than hitting the brakes on a bike. Best of all, we'll talk about how you can break free by learning to adjust your pace—whether it's a leisurely pedal or a full sprint. You'll discover how to navigate your weight loss journey with more flexibility and less frustration. Ready to ride your way to a better perspective?  Here we go!    https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever felt like you were finally making progress with your weight loss journey, only to find yourself holding back, waiting for that "other shoe to drop"? You know, that fear that all your hard work is just a temporary blip on the radar? It's like your mind is playing a cruel trick on you, keeping you from fully embracing the positive changes you're making. Why is it so hard to let ourselves feel good about our accomplishments? This can show up in work or relationships too. Why is it that feeling good about your achievements—whether it's weight loss or any other area of life—can sometimes be scarier than staying stuck? Is it because we're afraid of jinxing things? Or is there something deeper at play?  Today, we're diving into the hidden reasons why feeling good can feel dangerous, and how to recognize when you're hitting your own upper limits.  We'll cover the root causes of this fear, the signs to watch out for, and practical strategies to help you break free from its grip. Are you ready to stop sabotaging your success and start embracing the positive feelings in your life? Aw yeah, here we go!    https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever had an idea for something that totally scared you and you were absolutely certain that the idea is way above your pay grade. But then there's a little voice that says…what if I try?  And of course immediately your rational voice comes back online and says “What are you thinking? That'll never work. No one will listen to you.”  And yet that little voice has a quiet tenacity and persistence. And you begin to think…what if I try?   Today is a celebration of that voice inside your head. The quiet one that whispers - not the loud one that's shouting at you most of the time. That voice that is the narrator of your dreams. That voice that speaks from your authenticity. That voice that is the representation of your Divine uniqueness that is meant to be expressed and the reason why you're here in this lifetime. It is that voice that whispers “You are meant to shine”.     We are celebrating that voice today because this is the 100th episode of the Confident Body Podcast and this podcast would never have been a thing if I hadn't listened to the little whisper that said “what if I try?” because let me tell you, the loud voice of insecurity and doubt and imposter syndrome was loud and proud when I first thought of starting a podcast. And yet here we are.    And to celebrate this milestone with me today is a very special guest. Someone who has had a huge impact on me. She's helped me a lot in my own journey in weight loss and learning to love myself. And I've also learned so much from her, just by watching, listening, and observing.    Joining me on the podcast today is Corinne Crabtree:  Creator of the No BS Weightloss program and membership consisting of thousands of amazing women. She is the host of the Losing 100 Pounds with Corinne podcast. Creator of …I don't …15ish different weight loss courses within her membership. There's so many and they're all awesome.   She also has a FREE, easy, step by step course to help you get started, and that alone has helped thousands of women lose weight. You can find that at nobsweightloss.com/free-course. She's a wife, a mom, an entrepreneur, a CEO, oh and she's also my boss. (See I told ya she was smart. She hired me!) Some of the topics we covered include: What as different for her the LAST time she lost weight. The one thing that gets in the way when smart women know "what" to do but have a hard time actually doing it. The 4 reasons why we eat and why emotional eating trips us up so much. Specific action steps for perfectionists and people pleasers. Ladies and gentlemen, without further ado, I am so excited to share with you my conversation with the one and only Corinne Crabtree.   (Oh hey, real quick. You know that I'm all about encouraging you to be you, and shine your light. Well Corinne is a southern, sassy talking gal so there's some adult language in this episode. So if you've got little ears nearby, it might be time to pause and go grab your headphones.)  Let's go!!   Learn more about Corinne: Losing 100 Pounds with Corinne No BS Weightloss Membership Program Unlock the Secrets to Losing 100 Pounds FREE Course ********** https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever stared at that tempting treat, your brain practically drooling with desire, and felt like a tug-of-war was happening inside your head? One side is screaming, "Just one bite!" while the other whispers, "Think of your goals." It's like your brain is having a personal wrestling match, right?   It's that all-too-familiar struggle where your willpower is pitted against your cravings, and yeah, it's really tempting to give in.   But why is it so tough to sit with that discomfort and allow the urge? What if there was a way to show your brain just how much payoff you are - or are NOT - getting in the momentary satisfaction of giving in? In today's episode, we're diving into the concept of "quantifying the suck" as a tool to help you along the way to behavior change.  We'll cover how to dip your toe into the water of the discomfort zone, how change actually happens, and ask yourself if you're being real with your expectations of yourself.  Are you ready to crunch the numbers and conquer your cravings? Aw yeah! Here we go!     Learn more! https://confidentbody.coach/tips/ You Are A Miracle book

Have you ever found yourself staring at the fridge after a long day, feeling like a walking, talking zombie, and the only thing that sounds remotely appealing is a pint of ice cream?  Yeah, me too. We've all been there - overwhelmed, exhausted, and reaching for comfort in the form of food. It's like our brains are on autopilot, screaming, “I NEED RELIEF NOW!”  Sometimes that voice is so loud, the food is already in your mouth or long gone before you even “wake up” and wonder “Wow, did I really need to eat that?”   But what if those moments of weakness were actually golden opportunities?    Today, we're turning the script on those impulse food grabs. We'll uncover the sneaky ways our thinking hijacks our willpower and explore practical strategies to reclaim control. Get ready to transform those split-second decisions from moments of self sabotage to opportunities to trust yourself.    Ready to find relief and resilience?   Aw yeah ya are! Let's do this!    Learn more! https://confidentbody.coach/tips/ You Are A Miracle book

Have you ever had a plan to work out today, only to get caught up in things and you technically have time but somehow it just doesn't get done? You know the drill, that pesky inner voice starts singing its excuse song on repeat: "I'm too drained," "Work was a nightmare," or the all-time favorite, "Maybe I'll just adult harder tomorrow." Ugh, excuses! We all make them, but the question is, are they really calling the shots? I am here to tell you, excuses are normal. They're normal! Expect them…but they don't have to hold you hostage. In this episode, we'll cover how to spot those sneaky excuses, learn to anticipate them, and most importantly, how to challenge them and show up for yourself regardless of what your brain is telling you.  So are you sick of excuses sabotaging your progress? It's time to ditch the drama and get after it like you know you're capable of.   Strap in, because we're about to get real about what's holding you back.  Let's go!!   Learn more! www.confidentbody.coach/tips You Are A Miracle book

Have you ever felt like your brain is a broken record, stuck on a loop of negativity? You know, the kind that whispers things like, "This workout iss too hard, skip it. I should choose a salad but that's so boring." Or the sneakier more insidious kind of self-talk like “I want to lose 50 lbs, that'll take forever!” “I'm working so hard, and the scale is hardly moving. Why bother?!? My friend, I've been there and I have sung that sad, depressing inner monologue. But what if I told you that you're not stuck with that soundtrack? Today, we are talking about the power of mindset. We'll cover how your thoughts shape the way you see the world, as well as a specific tool you can use to shift that negativity bias and unlock a whole new level of resilience and adaptability. So, are you ready to ditch the Debbie Downer in your head and start rocking a mindset that not only helps you achieve your goals, but helps you just enjoy your life more? Well buckle up buttercup, because this episode is about how to change the way you think, and that my friend, can change everything! Who's ready? Who's fired up? I sure am! Let's go!   Learn more! https://confidentbody.coach/tips/ Book: You Are A Miracle

Have you ever known exactly what to do to lose weight but found yourself stuck on actually doing it? You know the drill: eat healthier, exercise more, but somehow it just doesn't happen. It's like there's this invisible barrier holding you back. Why is it so hard to put those plans into action?  In today's episode, we'll cover the common pitfalls that make it hard to actually implement the things we know we “should” do in order to lose weight.  Sneak peak: You'll find it as no surprise to hear that the main culprits include negative self-talk, the pressure of perfection, and the overwhelm of too much change all at once. We'll talk about tangible easy action steps to help you address these obstacles and make doable changes that can lead to real success. Ready to talk about the 3 core changes that can help you lose weight for the last time?  Aw yeah, let's go!  Learn more! www.confidentbody.coach You Are A Miracle book https://confidentbody.coach/tips/  

Have you ever felt like your happiness was waiting for you on the other side of your goal weight? Have you ever believed that shedding those extra pounds will magically transform your life?  Why does it seem like that elusive goal weight holds all the power over your joy and self-worth? In today's episode, we're diving into the common struggle of tying your happiness to weight loss. We'll cover the myths and lies we've been taught since birth. The reasons why magical thinking makes it harder to lose weight, and how to shift your focus from simply losing weight to truly living a life you actually want - whether that's at a lower weight or not. So, are you ready to see through the illusion of magical thinking and find genuine joy right where you are?   Let's go! Learn more! www.confidentbody.coach/tips You Are A Miracle book

Have you ever felt stuck in a rut? Like when change comes knocking at your door, it can kinda leave you feeling down in the dumps. And maybe you find yourself convinced that things just won't work out? Why does change seem so hard, and why do we often feel like we're swimming against the tide? Today's episode is kinda fun. Because on the day that this episode is released, it's my birthday today and birthdays are a natural time to reflect, look back, and also look ahead. It's almost like the year ahead is a present from the future just waiting to be opened. It's a blank canvas.  In today's episode, we're talking about endings and new beginnings. We'll cover the natural stages of change, as well as walk through a very personal story of change and evolution that I experienced in my life.  So if you're experiencing change (because who isn't?) then this episode is for you. As always, we'll talk about actionable steps to help you embrace a proactive mindset that can turn change into an adventure. At the end of the day, the past is just information. The future is determined by your choices today.  So, are you ready to break free from the cycle of feeling stuck and discover the secrets to navigating life's storms with simplicity and confidence? Aw yeah ya are! Here we go!      Learn more! www.confidentbody.coach/tips You Are A Miracle book

Have you ever felt like you're either on the wagon or off the wagon with your weight loss efforts, and the minute you stumble, it all comes crashing down? That all-or-nothing mindset can make every setback feel like a complete failure. Why is it that consistency sometimes feels so out of reach and struggling with it often leaves us feeling defeated and exhausted?  What if the ideas and rules about consistency that we've been taught are a little misguided? Maybe there's a better way to approach consistency that doesn't break under the pressure of real life. Today, we're talking about consistency.  Why focusing on streaks and rigid structures sets us up for failure. How to redefine your definition of consistency. And 4 specific steps to: make it easier to start,  easier to keep going,  easier to feel like you're winning, and the all important plan for resiliency rather than perfection. Ready to gain clarity on consistency and conquer that conundrum of falling off the wagon once and for all? Aw yeah!  Learn more! www.confidentbody.coach/tips You Are A Miracle book

Have you ever felt like no matter how hard you work, your goals still seem a million miles away? Like you're stuck on a treadmill of all effort and no finish line in sight? Before long, the internal pressure that has been building caves under some straw that breaks the camel's back and we throw in the towel before we even reach the goal. It's frustrating, disheartening, and downright exhausting. But why DO we give up so easily? Why do we feel the pressure mounting and the goal slipping further away? What if the secret to success isn't about the end result, but about recognizing, focusing on and celebrating the small steps along the way? In today's episode, we'll cover the real reasons we quit before reaching our goals, the science behind why it's so important to allow yourself to see progress in your efforts, and how to shift our focus to the little changes that make a big difference.  So are you ready to discover how savoring your successes can help you maintain motivation and keep your heart in the game so that you can actually get to the prize that you're looking for?? Let's dive in!   Learn more! www.confidentbody.coach/tips You Are A Miracle book

Have you ever felt like your summer plans throw a wrench in your weight loss journey? Whether it's changing schedules, vacations, BBQs, or those irresistible seasonal treats, staying on track can feel almost impossible. How do you enjoy your summer fun without derailing your progress? It can feel like a tough balance to strike, but with a little planning it's not impossible. Today we're talking about how to adjust to new schedules and routines, how to plan for those special trips, and how to create a post-vacation strategy that helps you return to your goals without guilt.  So, are you ready to sail into the summer without sinking your progress?  Aw yeah! Let's dive in.  Learn more! www.confidentbody.coach/tips You Are A Miracle book

Have you ever found yourself doing great with a new routine, only to slip back into old, unhealthy habits? It's frustrating, right? Have you ever wondered why it's so easy to fall back into those old patterns, even when you're determined to change? In today's episode, we'll cover why our brains are wired to seek the familiar, which makes breaking old habits so challenging, as well as how to create a "back to normal" checklist to support you when nature takes over. So, are you ready to handle the habit hiccups and find out how to stay on track?   Aw yeah! Let's dive in.  Learn more! www.confidentbody.coach/tips You Are A Miracle book

Have you ever had a moment that makes you appreciate how good things are?    I like to pay attention to synchronicities in life and I recently had a few that came in with the message that was telling me to pause and appreciate.    It made me wonder about why our fear of pain—whether it's losing someone we love or the fear of failure—often holds us back. And yet how do we look that fear in the face and have the courage to embrace the imperfection of being human and risk the vulnerability that comes along with it?     Today we're talking about fear, mortality, and what it means to live a full life. Oh yeah, we're going there.    Strap in my friend!  Here we go!  Learn more! www.confidentbody.coach/tips You Are A Miracle book

Have you ever felt like your mental radar is constantly tuned into what would make other people happy rather than what you actually want?  Like hypothetically, maybe Mom wants you and the family to come over for dinner this weekend. It would just break her heart if she wasn't able to see you. But your spouse really doesn't want to go and the kids can't be bothered. They want to know what grandma is cooking because they only like certain things. And if you do go, you know that you need to eat more than you want of whatever she's cooking because otherwise she'll get her feelings hurt.  That's just one of the many ways you can find yourself constantly bending over backward to please others. And yet, where are you in the process? What about what YOU want? You can't even remember the last time you asked yourself “What do I want?”  Does it feel like you're stuck in a cycle of prioritizing everyone else's needs above your own? And how does people-pleasing impact your weight loss efforts?  In this episode, we'll dive into the depths of people-pleasing and its sneaky impact on your weight loss journey. We'll cover the root causes, how it adds an extra layer of complexity to weight loss, and most importantly, how you can learn to let YOU be one of the people that you please in your life too. So, are you ready to untangle the complicated knot of people-pleasing and loosen it up a little to make weight loss easier on yourself?  Aw yeah! Let's dive in.  Learn more! www.confidentbody.coach/tips You Are A Miracle book

Have you ever been told “You're too sensitive”? Have you ever felt like your emotions were just a little too much and too overwhelming to handle? Like you're afraid to let your feelings be okay because deep down, you assume you're the problem? I mean, how embarrassing is it to cry in front of your boss, right? Pull yourself together, girl! (Oh wait, is that just me?) So what we end up doing is, instead of looking those big, powerful feelings in the eye, it's so much easier to stuff them away with food or drink and focus on the idea that you've got to keep it all together, because otherwise you'll be a puddle of gooey, messy emotions on the floor.  What if you're NOT the problem? What if you CAN handle those big, powerful emotions?   What if there were tiny steps you could take to allow your feelings and start embracing them, instead of running away?  Today, we're talking about feeling your feels. I'm opening up about some emotional stuff I've been through and my journey from ignoring my feelings and landing in the doctor's office, to baby stepping my way towards the freedom that lies on the other side of the fear of feeling what you feel.  We'll talk about tangible ways to dip your toe into the water of feeling your feelings, and how to stop thinking that you're the problem. Ready to face what you fear with baby steps towards personal peace??  Aw yeah! Let's go!  Learn more! www.confidentbody.coach/tips You Are A Miracle book

Have you ever stepped on the scale, feeling proud of your progress, only to have that nagging voice in your head whisper, "But can you keep it off?"   It's a familiar fear, isn't it? That sneaky worry that success might just be temporary, and those old habits will come creeping back in. But what if I told you there's a way to silence that doubt and live in the now?   In today's episode, we're diving deep into the all-too-common fear of failure and perfectionism that can sabotage our weight loss journeys. We'll cover how to acknowledge those feelings, focus on today, and embrace the growth that's within your reach. So, are you ready to shake off the shackles of tomorrow's worries and bask in the beauty of the present? Tune in as we explore how to conquer your fears and own your journey! Aw yeah, let's go! Learn more! www.confidentbody.coach/tips You Are A Miracle book

Have you ever felt like you're stuck in a dieting hamster wheel, constantly chasing THE THING that will actually work, but you always end up feeling defeated?    Why do we do that?  Why don't we trust ourselves to know how to eat?    Imagine this: you're staring at the menu, torn between the salad and the burger. Is it because you genuinely want the salad, or are you fearing the guilt that comes with the burger?     Today we're unraveling the layers of trust issues that diets leave in their wake. We'll talk about how it's not your fault and we'll explore how you can own your power by making choices from a place of love, not fear.   So, are you ready to step past the pitfalls of perfectionism and permissive thinking and step into a place where you give yourself permission to choose what you really prefer?  Aw yeah, let's go!   Learn more! www.confidentbody.coach/tips You Are A Miracle book

Have you ever found yourself thinking “I just wish I could eat whatever I want, whenever I want”?    Maybe you even remember a time when that seemed to be true. Ah the good ol' days. Isn't it funny how we seem to remember the past with rose colored glasses? But now a'days, if you even look at a hamburger you'll put on 5 pounds. Ugh!    Today we're diving deep into that burning question: "Why can't I eat whatever I want, whenever I want?” We'll talk about why it makes sense that we think this way and explore why our desires may be more complex than just satisfying a craving.   We're gonna bust through some of the excuses your brain gives and discover that what you actually want, may be different than you think.    So, are you ready to wander into the wilderness of your mind and wonder about that wish of wanting to eat whatever you want, whenever you want it?     Ah yeah! Let's go!   Learn more! www.confidentbody.coach/tips You Are A Miracle book

Have you ever found yourself trapped in the endless cycle of "shoulds"? You know, those nagging thoughts that tell you what you should be doing, how you should look, and who you should be? It's like having a not-so-helpful, naggy backseat driver living in your head, right? But here's the kicker: does listening to those "shoulds" actually get you anywhere? Or do they just slow you down, leaving you feeling guilty and stuck? In today's episode, we're diving headfirst into the murky waters of those "shoulds" swimming around in your head. We'll explore why we're so afraid of trying and failing, and how we can start to break free from the guilt they bring. Today we're gonna uncover the secrets to noticing and depersonalizing those "should" thoughts, and learn how to question them like a pro - or even - a hero. Plus, we'll sprinkle in some wisdom from voices you respect, helping you see those "shoulds" in a whole new light. So, are you ready to shake off the shackles of the shoulds and choose your own path forward?  Aw yeah! Let's go!   Learn more! www.confidentbody.coach/tips You Are A Miracle book