The Fierce Life with Concita Thomas

Giving up sugar isn't a required step on the journey to sustainable weight loss. As a matter of fact, learning to eat sugar in moderation is a a required skill, if you plan to enjoy bread, dessert, and cocktails as a part of your lifestyle. However, managing the middle ground between giving up sweets and eating them with wreckless abandon is rarely addressed with any level of specificity. "Just eat in moderation" sounds great, but most of us have tried that and failed miserably. The problem isn't our willpower. The problem is that most of us have never been taught the strategy behind making that advice a reality in our daily lives. This episode outlines that strategy. If you enjoy bread, cocktails, and dessert and you have a weight loss goal, you can't afford to skip this episode. Show Notes Page: https://concitathomas.com/ep118

If you're tired of counting calories like a glorified Food Accountant, but serious about reaching your weight loss goal, this episode is for you. There is a simple, effective way to reach your goals without living and dying by the daily calorie count. However, it's going to take a little food education, a healthy dose upfront work, and a ton of awareness. This episode breaks down exactly how you can attain this goal.

Sports are cancelled. Graduations are cancelled. In person classes are cancelled. But, is personal fitness cancelled too? It depends on who you ask. While I personally haven't cancelled personal fitness for myself, I know that for many it's not a priority right now. Even those of us who want to continue on a personal fitness journey may find that it needs to look very different than it ever has before. In this episode of the podcast, we discuss how to maintain your personal fitness in the age of Coronavirus. Start Coaching Club for Only $19: https://concitathomas.com/start19 Order Concita's Book - Figure Friendly Meals in Minutes: https://concitathomas.com/book Fierce Friends Support Group: https://concitathomas.com/becomeafiercefriend Show Notes: https://concitathomas.com/ep116

I know you may not want to hear this but that list of 100 recipes you found on Pinterest is not going to help you create the variety you want in your healthy meals. At least not consistently. Think about it. Aren't you tired of throwing away random ingredients that you could only use for that one recipe? What about taking almost an hour to cook dinner while you double check the recipe to make sure you are "doing it right"? Sis, there's a better way to consistently eat healthy food without having to rinse and repeat that same chicken and broccoli. Here's an approach that can help you make it happen. Resources: Concita's Book - Figure Friendly Meals in Minutes: https://concitathomas.com/book Get Started with Coaching Club for $19: https://concitathomas.com/start19

So, we know that cooking our meals at home gives us more control over our intake and our results. But, who has time to do that? Well? Errrrrry night of the week? Not you, right? I used to think the same thing. As a matter of fact, I used to pride myself on my ability to order Figure Friendly meals ANYWHERE. While that is still a useful skill, I eventually got burned out on the restaurant food- and associated cost. However, I still wasn't willing to spend a lot of time in the kitchen to make meals each day. OK, let's be honest. I was only willing to spend about 15 minutes- max! As per usual, I got busy answering the question, "what would it look like if I could (insert desire) even though I (insert limitation)". It took a little experimentation, but soon I was able to figure out how to consistently cook Figure Friendly Meals at home even though I'm not willing to spend more than 15 minutes in the kitchen creating them. Turns out, I figured out how to make it happen in 10 minutes or less.  That's what we're talking about in today's episode. https://concitathomas.com/ep114 Order Concita's New Book, Figure Friendly Meals in Minutes: https://concitathomas.com/book Get Started with Coaching Club for Only $19: https://concitathomas.com/start19

Ever feel like your healthy eating efforts aren't producing results - but not quite the ones you want? Maybe your're losing weight, but you have no energy. Or, you feel great, but your weight isn't budging- and you were hoping it would? The truth of the matter is that "healthy eating" isn't enough if you want to look and feel great while keeping your health intact along the way. That's where Figure Friendly eating can help. Show Notes: https://concitathomas.com/ep113 Resources: Figure Friendly Meals in Minutes: https://concitathomas.com/book Start Coaching Club for Only $19: https://concitathomas.com/start19

"I eat healthy, but I can't seem to lose weight". Have you ever said this? I know that I have. It's frustrating to actually be putting in the work, making an effort, and still not get the results that you want. However, when we understand why this is happening, it's relatively easy to fix. All it takes is awareness and action. I can't make you take action, but if you listen to this episode, you'll have the awareness that you need to create a different outcome. Join me as we discuss simple mistakes that well meaning healthy eaters make on their weight loss journey now.  Show Notes: https://concitathomas.com/ep112 Resources: Figure Friendly Meals in Minutes: https://concitathomas.com/book Coaching Club: https://concitathomas.com/start19

How can we be so excited about our goals and the prospect of 2020 being our year on December 31st yet feel SO behind by February 6th? As disappointing as it can be, it's common. If you feel this way, you aren't alone. Today, I'm stopping by to let you know that you are NOT behind. February is the new January. I'm not just saying this to make you feel better although I hope it does make you feel better. I'm saying this because when we put goal achievement into perspective, we really can see that the beginning of anything doesn't doom the end and feeling "behind" is really a lack of insight about how the process is going to go down. Resources: MY NEW BOOK: Figure Friendly Meals in Minutes https://concitathomas.com/book Free Support Group: https://www.concitathomas.com/becomeafiercefriend

We know that balancing all of the moving pieces involved with creating sustainable weight loss can be challenging. However, adding the holiday season to that mix can make it feel impossible. It doesn't have to be this way though. There are things that we can do to not only survive the holiday season, but thrive during this time. All it takes is a solid intention and some practical strategies to make it all work. That's what we're talking about on the latest episode of the podcast. Join me as we discuss some of the first steps to ensuring that you thrive during the holiday season and beyond. Pre-Order Concita's New Book: https://concitathomas.com/book Episode Show Notes: concitathomas.com/ep111

We've all heard the saying "everything in moderation". But, can that really work for weight loss? Many of us have ditched the diets and are trying to find our way back to some middle ground. We want to be able to eat freely without rigid rules and long lists of banned foods. However, many of us find that we simply can't lose weight when we're eating that way. In today's episode, we dig into the truth behind why eating moderately isn't working for weight loss. The good news is, when you identify which one of these road blocks is holding up your progress, it's quite simple to address. You'll be on your road to getting the results you want without going back to the diet you ditched. FREE 5-Minute Meals Training & Recipe: http://concitahthomas.com/5minutemeals Episode Show Notes: http://concitathomas.com/ep110

On the surface, a regularly scheduled cheat day may seem like an effective way to avoid the feeling of deprivation while eating to lose weight. You get one day to eat the indulgent foods you may be missing. The thought is that you can eat the foods, "get it out of your system", and then continue on with your healthy eating. That's how it's supposed to work. For many of us, that's not how it works in practice. There's more to weight loss than balancing calories. The regular practice of having a cheat day can pose threats to your sustainable weight loss far beyond the calories you consume that day. In this episode of the podcast, I dive into why I think a cheat days are a bad idea if you want to create sustainable weight loss. Show Notes: http://concitathomas.com/ep109 ***NEW*** Free Training: My 3 Secrets to Consistently Create 5-Minute Meals at Home: http://concitathomas.com/5minutemeals Get Started with Coaching Club for $19: http://concitathomas.com/start19

So many of us have suffered through hunger and cravings just to lose weight. Not only is that not effective for sustainable results, it's unnecessary. All it takes is a little bit of intention to create delicious meals that leave you full for hours and give you the weight loss results you want. That's what we dive into in today's episode. Three simple, effective strategies to create filling meals. Say bye to unbearable hunger. That ends now. http://concitathomas.com/ep108 Get started with Coaching Club for just $19: http://concitathomas.com/start19

It's easy to understand why someone quits when they aren't getting results. But, why do we quit when we are getting results? Why do we go through the trouble of getting started and gaining momentum only to stop? More importantly, how can we stop doing that? That's what we're discussing in this episode of the podcast.

One of the most popular barriers to lasting results is consistency with the steps required to achieve results. But, why is consistency such a struggle? Many of us have realized that picking a sustainable approach and respecting our personal preferences makes consistency more attainable. Yet, even with those advantages, some of us still struggle. The problem is that there is another reason that consistency is hard. This more subtle cause of inconsistency is often overlooked. Failing to recognize and address it could leave you struggling with consistency despite having everything else about your approach perfectly aligned. In today's episode, you'll learn what the subtle cause of inconsistency is and how to stop it in its tracks. Show Notes: http://concitathomas.com/ep106 Bloat Be Gone Challenge: http://concitathomas.com/bloatbegone

The first step in a weight loss journey is deciding - truly deciding - that you want to lose the weight. Many times getting to that point takes time. We go through phases of contemplating the change, considering the effort that is involved, and talking ourselves out of it. But, what happens when we're ready for action? How do we begin our weight loss journey in a way that is both effective and sustainable? How do we avoid quick fixes that may help us lose 10 pounds only to gain 20 back later? That's what we explore in this episode - how to start well and set yourself up to stay the course. concitathomas.com/ep105 Free Bloat Be Gone Challenge: concitathomas.com/bloatbegone Free Online Support Group: concitathomas.com/becomeafiercefriend

While Intermittent Fasting has proven to be a path to sustainable weight loss for some, it isn't ideal for everyone. There are several important things that women should consider before jumping head first into the Intermittent Fasting style of eating. How do you know if it's for you? If it is, how do you get started well? That's what you'll discover in this episode. http://concitathomas.com/ep104 Free Bloat Be Gone Challenge: http://concitathomas.com/bloatbegone Free Online Support Group: http://concitathomas.com/becomeafiercefriend

"You should love yourself just the way you are." We've all heard this. Most likely, we all agree. However, does that mean that any time we want to change something about ourselves that we don't love ourselves? Is a desire to change synonymous with an absence of self love? It depends who you ask. A few years ago, when the Body Positivity Movement picked up steam in the mainstream fitness arena, many people grappled with that exact question. Does wanting to lose weight mean I'm not body positive? If I love myself, why do I want to lose weight? Can I love myself as I am now and STILL  want to lose weight? Today, the answer would depend on who you ask. In today's episode, Jasmin Murphy and I dive into a discussion on whether or not body positive weight loss is real and what it would look like if it exists.  Show Notes Page: http://concitathomas.com/ep103 Join the FREE Support Group: http://concitathomas.com/becomeafiercefriend

All of the food and fitness information and motivation can't help us when we're standing in our own way. However, it's easy to stand in our own way without even knowing it. We may believe that we need more resources, discipline, and motivation when all we need is LESS self sabotage. In this episode, we dive into the topic of self sabotage. We talk about what it is, how it shows up in our lives, and how to stop it in its tracks. http://concitathomas.com/ep102

We've all been there. We're eating way more junk food than we want to eat. We feel bloated and lethargic. We feel like we should stop, but we just can't bring ourselves to do it. We don't have the energy to make the effort to eat foods that will make us feel better. Yet, until we find a way to eat the foods that make us feel better, we will continue to feel drained and run down. How do we stop the downward spiral and get back to eating in a way that makes us feel great without feeling deprived? That's what we dive into in today's episode. http://concitathomas.com/ep101

So many women have told me that getting their kids to eat healthy is a struggle. These moms sometimes forgo their own healthy eating in order to avoid cooking multiple meals or allow dinner time to turn into battle time when their kids resist the healthy foods they cook. It doesn't have to be this way. You can get your kids excited about healthy eating with a few clever strategies. Today, my children, AJ and Jackie join me to share how we do it in our house. Even though their mom is a fitness pro, they still love pizza and all of the typical kid food. Tune in to learn how we make it all work together. Producers: Concita, AJ, and Jackie Thomas http://concitathomas.com/ep100

During the last episode of the podcast, we explored whether or not food journaling was really helpful for weight loss. One of the major challenges we uncovered was the amount of time and effort the process takes. In this episode, we dive into three great hacks that make the process easier and set you up to reap the benefits of food journaling without being burned out by the process. http://concitathomas.com/ep99/

If you've been on a weight loss journey for any length of time, chances are that you've tried tracking your food. I have definitely tracked my food in a variety of ways over the years too. But, how helpful was it – REALLY? According to the latest research, food journaling may be the most important factor in weight loss success. But, why is it that so many have kept a food journal for years and never met their goal? This is what we're discussing in this epidsode. Tune in to find out whether or not food journaling is really worth the hype. http://concitathomas.com/ep98/

We've all been there. You eat the cup cake, the fries, or whatever your favorite indulgence is and wonder... Is this OK? Will I be able to move on with my healthy meals or is this like the last time? Is this the start of the unraveling of my healthy habits? While most of us want to be able to indulge in our favorite foods and still get results, we sometimes struggle to do so without worry and second guessing our choices. How can we stop THAT PART? Tune in to today's episode to find the answer because we all deserve to eat the things we like, get the results we want, and do it all without worrying along the way. http://concitathomas.com/ep97

Today, we're revising the fourth most downloaded episode of all times. We've all heard that it's better to lose weight slowly. You know the saying, "the faster it comes off, the faster it comes back". But, is that really true? Are there any cases where that's not true? Check out Episode 67 to get the details on this topic. *****LISTEN HERE***** Listen on iTunes: http://bit.ly/thefiercelifeepisode67 Listen on My Website: http://concitathomas.com/ep67/ ********************** Then, join the conversation over in our FREE support group: http://concitathomas.com/achievelastingweightloss

Today, we're revising the third most downloaded episode of all times. Can we just admit that it's human nature to pay attention to what seems to be working for others? It's true in life and weight loss and that's why so many of us are STILL discussion whether or not we should follow the Keto diet. In this episode, I discussed why I absolutely DO NOT eat that way. However, what's bad for me may be great for you. So, I also discuss how to know if Keto just may be your way to sustainable weight loss on your own terms. Check out Episode 62 to get the details on this topic. *****LISTEN HERE***** Listen on iTunes: http://bit.ly/thefiercelifeepisode62 Listen on My Website: http://concitathomas.com/ep62/ *********************** Then, join the conversation over in our FREE support group: http://concitathomas.com/achievelastingweightloss

Today, we're revising the second most downloaded episode of all times. Whether it's for reasons of improved health or aesthetics, many of us want to reduce the amount of belly fat we care. In this episode, Concita and Dr. Jade Teta dive deep into what works and what has the potential to backfire when it comes to losing belly fat. Hear it all in Episode 53. ****Listen on iTunes: http://bit.ly/thefiercelifeep53**** ****Listen on my website: http://concitathomas.com/ep53/********* Then, join the conversation over in our FREE support group: http://concitathomas.com/achievelastingweightloss

Today, we're revising the #1 downloaded episode of all times. With summer creeping upon us, it's important to revisit why we just may want to resist the urge to start making tons of changes to tighten up for the summer. Check out Episode 16 where we dive deep into this discussion. ****http://www.concitathomas.com/ep16/********* Then, join the conversation over in our FREE support group: http://concitathomas.com/achievelastingweightloss

In today's episode I am answering one of your really popular questions which is “Concita, how did you get to the point where you can incorporate dessert or anything that you like to eat, without going overboard?” How do you prevent one brownie from becoming 2 ½? A few chips from becoming a whole bag? What is the secret? Is there something specific that you did that I can do? And the answer is yes! And I outline and detail that in today's show. http://www.concitathomas.com/ep96/

In today's episode, we're going to be talking about: Consider this before you try to achieve sustainable weight loss on your own terms. We're diving deep into the most overlooked consideration that can set you up for sustainable weight loss on your terms. http://www.concitathomas.com/ep95/

In today's show, we're going to do a little reflecting. It's the truth about how sustainable weight loss looks and feels like. This is a former Facebook live that I recorded on my 42 birthday and I was just really reflecting on how I got to this place of sustainable weight loss and shedding a lot of light on what it that really looks like from the inside, versus maybe what we've been told. http://www.concitathomas.com/ep94/

In today's show, we're going to talk about how to turn failure and frustration in your weight loss journey into an advantage. This is the ultimate game changer because here's the thing, we're ALL going to experience frustration. We're going to brush up with some failure on this journey. But when you know how to turn that thing that used to bother you into an advantage, it's game-changing. http://www.concitathomas.com/ep93/

In today's show, we are going to talk about things that are not the cause of your weight loss struggles. This will be both eye-opening and freeing for many people. Because unfortunately a lot of what we're being told we have to pay attention to in order to create sustainable weight loss, is just not true. http://www.concitathomas.com/ep92/

In today's show, we're going back to some mindset type of stuff, and we're going to dive deep into whether or not being a strong, independent, helpful person is actually making it harder for you to reach your goals. And if so, what you can do about that. http://www.concitathomas.com/ep91/

In today's show we are going to dive deep into why focusing on what to add to your meals, instead of cutting out junk food, works better every single time. It's not something that I think, it's something that I've seen again and again, and if we're talking about creating lasting results, we want to focus on addition before subtraction. http://www.concitathomas.com/ep90/

In today's show we're going behind the scenes, just like we did in those last two episodes, but this time we're going into the Get It Off Keep It Off experience of Joelle Murchison. I'm so excited for you to hear her story, to be inspired by her and most of all to find out what she did to get what she wanted to get, with the time, the effort and the approach that she had to give. It's super inspiring, and it really shows us that all of us can do it. http://www.concitathomas.com/ep89/

In today's show I'm taking you behind the scenes into the Get Off Keep It Off experience of Sharon Gibson. This is an amazing story and I cannot wait for you to hear about the surprising news she got from her doctor, just a few most into the program. http://concitathomas.com/ep88/

In today's show, we're going to speak with Tasha Soto. We're taking you inside her “Get It Off Keep It Off” Coaching experience. So many times you see these amazing before and after pictures, and you really don't get insight into what between the before and the after. And even if you do, you're getting not getting in in real time, while all those emotions, challenges, and struggles are still very real. http://www.concitathomas.com/ep87/

In today's episode, we're doing another tangent topic. We're talking about how sometimes this weight loss thing is complicated. We're going to talk about how race and gender impact weight loss and I couldn't think of any better person to bring on for this conversation, than my friend, Chrissy King. http://www.concitathomas.com/ep86/

In today's episode, we're going to dive deeper into a conversation on whether or not healthy packaged food is real or imagined. Can you really call yourself a healthy eater if the thing that you eat comes in packages or boxes, or not? Joining in today's conversation is, my good friend, coach, hormonal weight loss specialist, Keri Mantie. http://www.concitathomas.com/ep85/

In today's show, we are going to continue our theme of talking about food and figure-friendly eating this January. We're specifically going to talk about having fast, figure-friendly meals without relying on take-out. Yes, it's actually possible, fast and figure-friendly without take-out. And to help us dive deeper into this topic I have brought on a friend and guest-expert, chef Ashley Shep. http://www.concitathomas.com/ep84/

In today's show, we're going to talk about easy Figure-Friendly snacks that do not require cooking. We're into the new year, holidays are over. For a lot of us, that means that we're returning to keeping a bit more of a tighter rein on exactly what it is we are eating. This episode was requested by Tamika, one of our Fierce Friends over in our Fierce-Friend support group. http://www.concitathomas.com/ep83/

This episode is a quick share. I simply want to share with you what my current favorite figure-friendly take-out meals are. Maybe you'll get some inspiration from them, or maybe you'll start eating the exact same thing. http://www.concitathomas.com/ep82/

In today's show, I'm going to give you guys really quick, fast, figure-friendly meals that the entire family will like. This episode was requested from our Fierce Friends support group. This is not a pen and paper episode, this is simply a quick, “get some meal ideas” episode. http://www.concitathomas.com/ep81/

In today's episode, we're going to talk about how to create fitness and weight loss goals that you'll actually achieve this year. Or next year rather as this episode is airing December 27th, so we haven't said Happy New Year yet. But if you're wondering what in the world you're going to do next year so that you're not at December 27th realizing that you didn't achieve your fitness goals, then this episode is for you. http://www.concitathomas.com/ep80/

In today's show, you guys are going to meet three of my fierce friends, well your fierce friends too. I'm so excited about this episode because today we're going to talk about the most important gift you can give yourself to finally succeed with lasting weight loss. And by the way, Merry Christmas! http://www.concitathomas.com/ep79

In today's show, we're gonna talk about the easy hacks that you can use to make your food and fitness on track while you are traveling for the holidays. I'd like to give a shoutout to Stephanie, one of our fierce friends in our free support group because she requested this episode. So if you love it make sure you say “Hey!” and “Thanks!” to Stephanie inside of the free support group, Concita's Fierce Friends. http://www.concitathomas.com/ep78/

In today's show, we're talking all about the holiday parties, that by now, we've probably already been going to, but I'm betting you have quite a few more on your list. We're going to talk about how you can fully enjoy these parties, including your favorite festive foods, cocktails, if you're into that type of thing. And how to do that without causing physical discomfort, mental anguish, and weight gain. So I am opening up the book, and I'm giving you my detailed holiday party survival strategy. http://www.concitathomas.com/ep77/

Today we are going to go on a bit of a tangent and talk about the surprising connection between beauty rituals and weight loss success. You guys know I'm a medium maintenance girl, so I brought in my good friend, also owner and designer over at “Blessed (Plus) Body Wear”, Ana Tigre. We're going to talk about what you may not know about what beauty rituals have to do with weight loss success. http://www.concitathomas.com/ep76/

In today's show, we're going to talk about what to do now that Thanksgiving is over, especially if you maybe overindulged a little bit. So in today's show, I'm going to share simple strategies that my clients and I use to recover quickly from overindulging holiday eating. So if that happened to you and the tips on the front-end didn't help and this was an overindulgent weekend for you, then no worries, I've got you covered. http://www.concitathomas.com/ep75/

In today's show, we're going to talk about how to handle the food pushers. You know who I'm talking about...Grandma Fae, aunt Sheila, cousin Suzie. The ones who are always monitoring your plate and trying to put more on it. We all have at least one in our family, and we're coming up on the Thanksgiving Holiday, for those of us that celebrate. So I felt like this would be a great time to talk about how to handle the food pushers in your life. http://www.concitathomas.com/ep74/

In today's show, we're going to talk about holiday eating and I'm going to pull back the curtain and I'm going to share with you how I deal with holiday eating; both past and present, what has worked and what hasn't. If you're anywhere on the spectrum. If you do not feel like the holidays come and go, and you fully enjoy your holiday, including the festive food. And you do so without eventually feeling physically unwell, or emotionally not so well because you don't like the way you handled it. If that's you then you'll want to stick around for the episode. http://www.concitathomas.com/ep73/