Weight Loss for Quilters

Do you feel anxious about summer and the pressure to look "just right" in your swimsuit or shorts? You're not alone! In this episode, we tackle the weight loss expectations that come with warmer weather and break the cycle of self-judgment and emotional eating. You'll hear an inspiring story from a Love Yourself Thin member who, despite deep grief, chose to keep living her best life—because happiness isn't about weight loss or looking a certain way. We also dive into the outdated "rules" of weight loss and what actually works for lasting change. In This Episode, You'll Learn: ✔️ Why "I can't be happy until I lose weight" is a lie ✔️ The real reason behind emotional eating (hint: it's not just about food!) ✔️ How to break the cycle of stress-eating and self-judgment ✔️ A practical worksheet to help you stop numbing with food and start truly feeling Resources & Next Steps:

Do you feel like no matter how hard you try to make changes, you always seem to fall flat on your face? Maybe you stick to your goals for a few weeks, but then life happens—cupcakes are served, plans don't go as expected, and suddenly you find yourself devouring a whole bag of Oreos or adding more fabric to your already full stash. If this sounds familiar, this episode is for you. I'm Dara Tomasson, and welcome to the 200th episode of The Quilters Coach Podcast! That's right—200 episodes, over four years of showing up, learning, and growing together. And guess what? It's all been perfectly imperfect. In this special episode, we're tackling perfectionism head-on. So many of my clients don't even realize they're perfectionists—until they take my quiz and have that oh wow moment. Perfectionism shows up in sneaky ways, keeping you stuck in all-or-nothing thinking, self-doubt, and endless frustration. But today, I'm here to offer you something invaluable: relief. In This Episode, You'll Learn: Why embracing imperfection is the key to real change The perfectionism quiz—how to recognize the hidden ways perfectionism is holding you back How perfectionism fuels self-sabotage (whether it's with food, quilting, or relationships) The wisdom of Brianna Wiest, Benjamin Hardy, and Stephen Covey on growth, nature, and success How small, consistent actions over time lead to massive transformation A Story of Breakthrough I share the inspiring story of a woman who followed me for years, doubting herself, before finally reaching out. She thought she wasn't “smart enough” to figure things out, but the truth was, she just needed the right tools to process her emotions and break free from old patterns. Now, she's inside Love Yourself Thin, ready to change her life. Take the Quiz! Are you a perfectionist? Find out by taking the quiz on my website! It will calculate your results and give you insights into how perfectionism might be affecting your life. Visit www.daratomasson.com to take the quiz today. Final Thoughts You don't have to be perfect to grow. Nature isn't perfect, yet it flourishes. Growth happens in the mess, in the imperfections, in the willingness to try again. So buckle up, listen in, and give yourself the gift of embracing imperfection. Resources & Links: Take the Perfectionist Quiz: HERE  Join Love Yourself Thin: www.daratomasson.com Follow me on Instagram: @daratomasson Book: The Mountain is You by Brianna Wiest Thank you for being part of this journey. Here's to 200 episodes and many more to come!  

Do you ever finish a beautiful quilt, only to immediately notice the three tiny mistakes instead of celebrating the masterpiece you created? If so, you're not alone. Many of us struggle to embrace success—we focus on what's wrong instead of what's right. In this episode, I break down why we have such a hard time allowing ourselves to feel good and how that impacts our lives. When we constantly reject our own success, we can fall into cycles of overeating, overspending, or over-scrolling to fill the emotional gap. But there's a way out! I also share a powerful coaching moment from inside my membership, where a client lost 80 pounds, regained 20, and learned to reframe her progress instead of spiraling into self-doubt. You'll learn: ✅ Why success feels uncomfortable and how your brain tries to “protect” you from it ✅ How to identify your internal success thermostat and adjust it ✅ A simple mindset shift to start embracing and sustaining your wins If you're tired of self-sabotage and want to feel better without guilt, this episode is for you! Resources & Links:

Have you ever had a dream so big that you were afraid to say it out loud? You're not alone. I remember the first time I said, “I want to be an international quilting instructor.” I had five kids, my youngest was still in diapers, and I lived in the middle of nowhere. The doubt crept in—who was I to dream this big? But I'm so glad I did. In this episode, we'll explore: ✨ The power of dreaming and why it's essential for growth

In today's episode, we're talking about how to support your body through menopause with movement, nutrition, and stress management. Just like we maintain our cars to keep them running well, we need to care for our bodies with the best fuel, movement, and recovery. We discuss: ✅ The importance of strength training and mobility to prevent muscle loss and frailty ✅ Why movement is truly medicine (according to Dr. Vonda Wright) ✅ How to improve sleep and manage stress with simple, science-backed habits ✅ The power of mindset—stop believing menopause myths and start creating habits that serve you! Menopause doesn't have to mean decline. It can be a time of strength, wisdom, and vitality. Listen in to learn how to take care of your body and feel your best! Resources & Links:

When was the last time you felt truly happy—without having to earn it, work toward it, or complete a task first? In this episode, Dara Tomasson, The Quilters Coach, challenges the idea that happiness is something we must deserve or achieve. She walks through a powerful mindset shift that will change the way you approach joy and self-worth. You'll also hear an inspiring win from a member of Dara's Love Yourself Thin program, who is learning to break free from blame and shame around weight regain. Plus, Dara introduces a simple yet transformational tool to help you stop living with conditional happiness and start embracing the present moment. What You'll Learn in This Episode: The “When I ___, then I ___” trap and how it keeps you from true happiness Why waiting for external achievements (weight loss, retirement, awards) to feel happy doesn't work A personal story about how Dara's attachment to home renovations affected her self-worth How shifting your perspective can bring immediate relief and joy The power of curiosity and self-compassion in your weight loss and life journey Member Win Spotlight: A Love Yourself Thin member shares her breakthrough: instead of blaming her husband or shaming herself for regaining weight, she is exploring the deeper emotional connections behind it. This shift in perspective has been life-changing! Join the Love Yourself Thin Membership: If you're ready to lose weight in a way that lasts—without dieting, shame, or relying on willpower—this membership is for you. You'll learn life coaching tools to: Understand why you overeat or feel exhausted all the time Set boundaries and say yes to yourself without guilt Achieve permanent weight loss through mindset and emotional work Break free from the cycle of external validation Special Offer: Dara offers a 20 pounds down in 90 days money-back guarantee when you join Love Yourself Thin. Final Thoughts: Happiness doesn't come after the weight loss, the promotion, or the renovation—it starts with the way you think about yourself right now. Take control of your happiness today, and stop waiting for an external milestone to give you permission to feel good. Resources & Links: Join Love Yourself Thin here: www.daratomasson.com/LYT Follow Dara on Instagram: www.instagram.com/daratomasson Listen to more podcast episodes: www.daratomasson.com/podcast If you loved this episode, be sure to subscribe and leave a review! Let's help more quilters break free from conditional happiness and start truly living.  

Do you ever find yourself reaching for food out of habit rather than hunger? Maybe you're out running errands, and that Dairy Queen calls your name, or after a long, exhausting day, you hear the Ben & Jerry's in your freezer beckoning. These foods may offer comfort in the moment, but they aren't solving the real problem. In this episode, Dara Tomasson, professional quilter turned life coach, explores why breaking up with food is so difficult. She shares insights into the neuroscience behind cravings, why our brains are wired to seek food for comfort, and how we can start rewiring those patterns for lasting change. Dara also discusses how patterns of emotional eating develop, how they impact our health, and what we can do to create healthier habits. She highlights a client's inspiring journey—at 63, she has lost 70 pounds and is continuing her transformation by shifting her mindset and reducing self-shame. If you've ever wondered why it's so hard to break free from food cravings, this episode is for you. Key Topics Covered: The emotional connection to food and why certain foods seem irresistible How our brain's “motivational triad” influences eating habits (seeking pleasure, conserving energy, avoiding pain) Why food cravings are often about comfort, not hunger How refined sugars and processed foods create a cycle of dependency Real-life client success story: overcoming emotional eating and losing weight sustainably Understanding how habits are formed and why willpower alone isn't enough The importance of rewiring subconscious patterns to create lasting change Resources & Free Worksheets: Dara has created a helpful worksheet to guide you through breaking free from emotional eating. Download it from the show notes to get the most out of this episode! Click HERE to access the worksheet  Next Steps: Join the Love Yourself Thin Membership: Get personalized coaching and weekly support to help you transform your relationship with food and weight loss. One-on-One Coaching: If you're ready for deeper support, Dara has opened up four spots for private coaching. Don't wait—these spots fill up fast! Subscribe & Review: Love the podcast? Subscribe and leave a review to help more quilters find this valuable content. Connect with Dara: Website: daratomasson.com Instagram: @daratomasson Facebook: Love Yourself Thin Community Let's break up with food patterns that no longer serve us and start creating a life where we feel in control, confident, and free!  

In part two of this series on GLP-1 drugs, Dara Tomasson discusses alternatives to these weight loss medications and shares her concerns about their long-term effects. She emphasizes the importance of addressing the root causes of weight gain through life coaching tools rather than seeking quick fixes with unknown side effects.   Key Points ✅GLP-1 is a naturally occurring hormone produced in the small intestine that regulates blood sugar, digestion, and appetite ✅While GLP-1 medications may be effective, we don't yet have long-term data on potential side effects ✅Historical weight loss drugs have often had dangerous consequences that weren't immediately apparent ✅Basic weight loss science: weight loss occurs when we're in a calorie deficit, allowing our bodies to use stored fat ✅Starting at age 30, we lose 3-5% of muscle mass, which accelerates during menopause (sarcopenia) ✅Many weight issues stem from unhealthy coping strategies developed in childhood   Dara's Two Key Messages ✨Your worth as a human has nothing to do with your body size, appearance, or material possessions ✨

Welcome to the Quilter's Coach Podcast! In this thought-provoking first installment of a two-part series, Dara Tomasson explores the controversial topic of GLP-1 weight loss medications (Ozempic, Wegovy, Mounjaro). While acknowledging potential benefits, she shares her concerns about unknown long-term side effects and discusses why addressing the root causes of weight gain may be more effective than medication. Key Points ✨GLP-1 is a naturally occurring hormone produced in our gut and brain that helps regulate blood sugar, digestion, and appetite ✨GLP-1 medications are synthetic versions that last longer in the body than natural GLP-1

Welcome to The Quilter's Coach Podcast, Episode 192! Today, we're challenging the common misconception of self-care as only external indulgences like manicures and shopping. True self-care is about taking care of your whole self—physically, emotionally, and mentally. If you've ever felt unsure about what real self-care looks like, you're in the right place. Understanding Self-Care Self-care is the intentional act of nurturing yourself in a holistic way. We are complex humans with physical, emotional, and mental needs. Ignoring any of these areas leads to suffering. Athletes excel not just because of physical training but because they have mental coaches who equip them with strategies and tools.  Are you giving yourself the same level of care and strategy? The Velcro Problem: Taking on Others' Burdens Many caregivers and nurturers struggle with setting boundaries, leading to emotional exhaustion. We often take on other people's problems as if they are our own, weighing ourselves down. Example: A client shared how she now has a dedicated space to sit and process emotions instead of carrying them like Velcro. The challenge: How much responsibility do you have for others versus yourself? Redefining Self-Care: A Powerful Definition Self-care is treating yourself with the same unconditional love and gentle attention you'd give a baby. Just as you wouldn't shame a baby for being hungry or tired, you shouldn't judge yourself for needing rest, emotional support, or nourishment. Ask yourself: Are your self-care habits meeting your deeper needs or just covering up stress? Good, Better, Best: Evaluating Your Self-Care Choices Like shopping categories, self-care can be evaluated as good, better, best. Example: Shopping may be a good self-care tool, but does it provide deep, lasting nourishment? The more we question and refine our self-care strategies, the more clarity we gain on what truly works. Practical Self-Care Strategies Physical Self-Care: Prioritize sleep (7-8 hours) Eat nourishing foods (Example: kiwis for digestive health) Wear comfortable, well-fitting clothes Engage in relaxing activities like soaking in a hot tub or sitting by a fire Emotional Self-Care: Nurture friendships and social connections (Example: Choosing to engage in conversations at a basketball tournament rather than sitting alone) Set boundaries to avoid overextending yourself emotionally Create small moments of joy (Example: Playing with a child at the playground) Mental Self-Care: Learn new things (Example: Exploring YouTube University, reading fiction, trying a new hobby) Reduce gossip and negativity—observe how you handle difficult situations Take an inventory: Are you managing your thoughts well, or are you stuck in unhelpful patterns? Taking a Self-Care Inventory Reflect on the past few days: Did you get enough sleep? How much screen time did you have? Did you have meaningful conversations? Did you nourish yourself physically, emotionally, and mentally? Be an observer of your habits—no judgment, just awareness. Creating a Self-Care Budget Think of your time like money—if each hour were a dollar, how would you spend it? Prioritize: Sleep (7-8 hours) Eating well Emotional connection Mental stimulation Balance is key. Where are you overspending or neglecting? Final Thoughts The more you invest in your self-care, the more it will improve your overall well-being. Like a garden, what you nourish will grow. Prioritize your own mental, emotional, and physical health. Self-care isn't selfish—it's essential for living the life you truly want. Take a moment today to reflect: What does real self-care look like for you?     Thank You for Listening! If this episode resonated with you, share it with a friend! Want more tools and support? Join my membership and learn how to truly care for yourself. Follow me on Instagram for more insights on self-care and personal growth. Grab this week's worksheet HERE Watch this episode on YouTube HERE Check out other episodes HERE   

Do you struggle with understanding or even identifying your emotions? Many of us grew up without truly learning about emotions—we were handed a cookie when we felt sad or told to stop crying instead of being taught how to process feelings. In this episode, Dara Tomasson breaks down true emotions vs. indulgent (or pretend) emotions and why this distinction is key to creating permanent change in your life. You'll learn: ✅ What emotions actually are (hint: they're just vibrations in your body!) ✅ The difference between real emotions and indulgent emotions like overwhelm, worry, and procrastination ✅ How indulging in emotions keeps you stuck in patterns of self-sabotage ✅ Why emotional intelligence is the key to weight loss, overcoming perfectionism, and stopping people-pleasing Dara also shares a powerful client story of a woman who went from self-sabotage to stepping into her dream of starting a long-arm quilting business—all by learning how to process her emotions. If you've ever found yourself stress-eating, scrolling mindlessly, or avoiding difficult decisions, this episode will give you the tools to start truly feeling instead of reacting.

Are you constantly filtering yourself, worried about what others might think? In this powerful episode, Dara Tomasson addresses the common struggle of dimming your light to make others comfortable. Key Points: Why we learned to prioritize others' opinions The myth of "hurting others' feelings" How self-sabotage protects us from shining Understanding emotional adulthood Featured Tool: The Balance Scale Exercise Learn how to: Identify your positive achievements Recognize self-sabotaging behaviors Understand your "happiness set point" Break free from people-pleasing patterns Client Example: Successful quilter holding back from sharing: • Finished projects • Travel adventures • Weight loss journey All due to fear of making others feel bad Important Truth: You cannot control how others feel. Their reactions are based on their thoughts, not your actions. March 2025 Theme: Overcoming Overwhelm April 2025 Theme: Building Resilience & Conflict Resolution Ready to stop dimming your light? Book a free 25-minute coaching session with Dara. Remember: What you think about yourself matters more than what others think about you.

Do you feel like you've given up on making goals? Maybe you're afraid to set them because checking in on them feels even worse than not making them at all. If you've ever felt stuck in a cycle of setting goals, losing motivation, and then beating yourself up over it—this episode is for you! Dara dives into the real reason we struggle with goal-setting and follow-through, why self-sabotage happens, and how to break the cycle. Plus, she's sharing a powerful mindset tool that has helped countless women inside her membership finally take control of their goals without fear, shame, or overwhelm.

Episode 188. Being the Boss Do you find yourself being overly self-critical, always focusing on what you did wrong? In this episode, Dara Thomason helps you reframe your inner dialogue by exploring the kind of boss you are to yourself—and the kind of boss you want to be. In This Episode: ✅ Why our brains naturally focus on the negative—and how to shift that pattern ✅ Different boss styles (from workaholic to empathetic) and how they shape your self-talk ✅ How to stop being a micromanager, perfectionist, or critic to yourself ✅ Actionable steps to become a supportive, encouraging boss in your own life

Podcast Episode 187: Not Letting Yourself Have It All Host: Dara Tomasson, The Quilters' Coach In this episode, Dara dives into the subconscious ways we hold ourselves back from living our fullest lives and achieving our goals. Whether it's weight loss, quilting, or personal growth, many of us unknowingly sabotage ourselves due to fear, self-doubt, and deeply ingrained beliefs. Dara shares insights from her coaching experience, including a powerful story of a client who resisted losing weight because she feared being judged for having "too much." This episode explores the root causes of self-sabotage, touching on topics like negative self-talk, societal expectations, and our need for emotional safety. Using Maslow's hierarchy of needs as a framework, Dara explains how meeting our basic needs—like sleep, nutrition, and emotional security—is essential for personal growth. She also shares personal stories about her journey to self-acceptance and how she overcame barriers to success, including struggles with work-life balance and external validation. Dara provides actionable tips, including conducting a daily "time audit" to evaluate how well you're meeting your needs and prioritizing your goals. She challenges listeners to rethink their self-imposed limitations and start giving themselves permission to have it all. Key Takeaways:

Pendulum Swing on Love and Weight Loss In this episode, Dara Thomason uncovers the emotional side of weight loss and how the pendulum swing between extremes—strict dieting vs. total food freedom—can keep you stuck. She shares insights on why traditional weight loss methods fail, the role of self-love and belonging, and how to achieve a balanced, sustainable approach to both health and happiness. If you've ever felt frustrated by yo-yo dieting, emotional eating, or weight loss trends like Ozempic, this episode is for you!

Do you feel stuck in the sugar cycle, no matter how hard you try to break free? In this episode, Dara Thomason, the Accidental Weight Loss Coach, shares strategies to help you break unhealthy patterns and transform your relationship with food—without relying on calorie counting or step tracking. Building on the insights from Episode 184, Dara explores how connection plays a crucial role in overcoming addiction and how reprogramming your brain can lead to lasting weight loss success. What You'll Learn in This Episode: ✅ Why traditional weight loss methods often fail ✅ The connection between addiction, environment, and weight struggles ✅ How to rewire your brain using neuroplasticity and the vagus nerve ✅ A real-life client success story that proves small changes make a big impact ✅ Practical strategies to create a sustainable calorie deficit without tracking every bite Key Takeaways:

Addiction and How to Break Free In today's episode, we dive into a powerful concept that challenges the traditional narrative around addiction. What if addiction isn't about the substance or behavior itself but about a lack of connection? As the Quilter's Coach, I'm here to help you uncover the deeper issues behind the habits that hold you back—whether it's sugar, scrolling, shopping, or people-pleasing. We'll explore why connection, both with others and yourself, is the true antidote to addiction. Through personal coaching stories, compelling research, and actionable strategies, I'll show you how understanding your habits and reconnecting with your inner wisdom can transform your life. I also share a touching story of a client who overcame her struggles with perfectionism and people-pleasing to host a stress-free event, showing how connection to self can reduce anxiety and increase joy. Plus, we'll take a closer look at groundbreaking studies, like the Rat Park experiment, that illustrate how community and connection play a vital role in overcoming addiction. In this episode, you'll learn: Why addiction isn't just about chemical hooks—it's about the need for connection. How perfectionism and self-judgment keep you stuck in unhealthy patterns. The importance of vulnerability in building stronger relationships with yourself and others. Practical tools for reconnecting with your purpose and breaking free from habits that no longer serve you. Resources and Links: Book a discovery call with me for personalized coaching: https://daratomasson.com/contact/ Learn more about the Rat Park experiment and its insights on addiction: https://www.yesmagazine.org/social-justice/2015/02/12/portugal-cut-drug-addiction-rates-in-half-by-connecting-users-with-communities This episode is a reminder that you're not broken—you just haven't learned how to connect deeply with yourself. Let's break the cycle of addiction and create a life of purpose, joy, and fulfillment. Subscribe and Share: If you found this episode helpful, please subscribe and share it with someone who could benefit. Don't forget to leave a review—it helps others discover the podcast! Watch this episode on Youtube Grab this week's episode worksheet HERE. Checkout other Episodes HERE. Let's start connecting and creating a life you love, one stitch at a time.

How to Achieve Mastery and Break Free from Old Habits In today's episode, I'm talking about the concept of mastery—what it truly means and how to achieve it in ways that stick. As the “accidental weight loss coach,” I've learned that creating lasting habits isn't about perfection but about intention. Did you know that Day 19 of building a habit is often a make-or-break day? I recorded this episode on January 19th because I'm here to help you avoid falling into the statistics of setting a goal and giving up. Together, we'll explore how to reframe your mindset and create habits that support a joyful, sustainable life. I also share a powerful story about a client who discovered how her fears shaped her identity and decisions—and how she broke free to create a life aligned with her true self. It's a reminder that our old patterns don't have to define us, and by applying intentional tools, we can create new habits that align with the life we really want. Mastery, as we'll discuss, doesn't mean perfection; it means creating autopilot habits that serve us. I'll also reflect on J.K. Rowling's insights on failure and imagination, two tools that are key to redefining success on your own terms. In this episode, you'll learn: How to define mastery for yourself and recognize areas where you've already achieved it. Why failure and imagination are essential for growth and transformation. Practical tools to rewire your brain and create habits that align with your goals. Ready to dig deeper? Sign up for my free masterclass at darathomason.com/freeclass, and let's get started! Watch this episode on Youtube Grab this week's episode worksheet HERE. Checkout other Episodes HERE.

Are you craving more joy and excitement in your life? Maybe you feel like you're going through the motions, stuck in a cycle of routines and expectations. What if you could rewrite the recipe of your life, adding just the right ingredients to make it uniquely yours? This episode is all about discovering three unexpected ingredients to create the most delicious and fulfilling life, tailored to your dreams and goals. In this episode, Dara shares her journey of transforming her life by embracing curiosity, fun, and intentional questioning. From achieving her dream of becoming an international quilting instructor to helping clients design lives they love, she explains how these key ingredients lead to clarity, freedom, and lasting happiness. You'll also hear inspiring stories of clients who broke free from societal pressures and created their own paths, whether in business, weight loss, or personal growth. What you will learn in this episode: The importance of curiosity in breaking free from judgment and experimenting with new approaches. How infusing fun into your daily life and decisions can make even challenges feel lighter. Why questioning long-standing habits and expectations helps you take ownership of your life. Dara's insights will inspire you to rethink the way you approach your goals and create a life that truly reflects who you are. Tune in for actionable tips and real-life examples that will help you find freedom and joy in your unique journey! Watch this episode on Youtube Grab this week's episode worksheet HERE. Checkout other Episodes HERE.

Do you wake up feeling the weight of 2025 already? Does life feel like Groundhog Day, with the same routines and frustrations repeating no matter your good intentions? If you're craving relief and want to break the cycle, this episode is for you. Together, we'll explore practical strategies to help you create real change and bring much-needed relief into your life. In this episode, I share four transformative strategies to help you stop the pressure cycle and create lasting relief. From learning to “burn the boats” and let go of old habits to embracing the pendulum swing of trying new approaches, these strategies will help you redefine your relationships, habits, and mindset. You'll hear stories of clients who found unexpected freedom and joy by applying these tools and how you can, too. This episode is all about creating a new baseline for your life—one that feels authentic and sustainable. What you will learn in this episode: The importance of letting go of old patterns and “burning the boats” to create change How to use the pendulum swing of experimentation to find what truly works for you The power of creating a new baseline and questioning long-held expectations This episode is packed with actionable insights to help you step into 2025 with clarity and confidence. Let's make relief your new reality! Watch this episode on Youtube Grab this week's episode worksheet HERE. Checkout other Episodes HERE.

Do you ever feel stuck in habits or patterns that aren't helping you reach your goals? Have you been holding onto things simply because you think quitting isn't an option? If so, this episode will help you see quitting in a whole new light. I'm sharing how strategically letting go of what no longer serves you can create the space and energy you need to thrive in 2025. In this episode, I dive into why quitting isn't about failure—it's about freedom. I share personal stories, including how I've embraced boldness and simplicity to grow my coaching business. You'll also hear an inspiring client success story about how quitting old patterns transformed her relationship. This episode is all about helping you make intentional choices to let go of what's holding you back and focus on creating a life you truly love. What You Will Learn in This Episode: Why quitting the right habits or mindsets can lead to greater progress and clarity. How to embrace boldness and simplicity to create lasting change in 2025. An inspiring example of how quitting control can improve relationships and personal growth.   Watch this on Youtube Grab this week's episode worksheet HERE Checkout other Episodes HERE

Are you feeling stressed about setting goals for the New Year? Does the thought of goal-setting make you cringe because you haven't done well with them in the past? If so, you're not alone. In this episode, we're diving into a new way to approach goals that feels achievable and empowering—no shrinking or shuddering required. I'll show you how to create goals that inspire you to grow and succeed without unnecessary pressure. In this episode, I share the difference between clean and dirty goals, concepts I've learned and applied to my own life and teaching. Clean goals are clear, motivating, and transformational, while dirty goals can leave you feeling stuck or pressured. You'll also learn how to reverse-engineer your own successes and uncover why some past goals fell short. Plus, I share an inspiring win from a client who used these strategies to achieve an ambitious quilting goal. What you will learn in this episode: The seven characteristics of a clean goal and why they're essential for success How to identify and avoid dirty goals that create unnecessary pressure A simple reverse-engineering exercise to understand your goal-setting habits and make lasting changes   Watch this on Youtube Grab this week's episode worksheet HERE Checkout other Episodes HERE

Do you find yourself struggling to feel joy, even when you look around and see everything you have? If you've ever wondered why it's so hard to feel joyful in the everyday moments of life, this episode is for you. Join me as we explore what joy really means, why it sometimes feels elusive, and how to embrace it more intentionally. In this episode, I share heartwarming wins from my clients and practical tools to help you discover and cultivate more joy in your life. We'll redefine joy, uncover how your brain influences what you notice, and explore ways to record and measure joy to create a more balanced and fulfilling life. Whether it's through reframing your thoughts, anchoring your experiences, or measuring progress, these strategies will help you live more intentionally and with purpose. What you will learn in this episode: How to define joy in a way that resonates with you and fits your life Tools to intentionally seek, record, and amplify moments of joy Strategies for embracing both positive and negative emotions to create a balanced and fulfilling life Watch this on Youtube Grab this week's episode worksheet HERE Checkout other Episodes HERE

Do you worry about planning for the New Year, feeling nervous and unsure about how to make it your best year yet? Maybe self-doubt creeps in, and you're not confident about creating the changes you truly want. The good news is that, just like a blank sheet of paper, the new year is a blank slate. In this episode, I'm sharing practical, doable strategies to help you step into 2025 with clarity and confidence. In this episode, I walk you through a simple yet transformative exercise to plan your ideal year. You'll learn how to collect data about your current routines, envision your dream day, and identify the shifts needed to create the life you desire. With insights from my coaching experience and tools like the time capture strategy, I'll show you how to take control of your year without feeling overwhelmed. Let's build a year that truly reflects your goals, values, and joy. What you will learn in this episode: How to use the "time capture" exercise to assess your current habits Steps to design your ideal day and align it with your best self Practical strategies to break old patterns and create lasting change in 2025 Watch this on Youtube Grab this week's episode worksheet HERE Checkout other Episodes HERE

Do you worry about gaining the same 10 or 15 pounds every holiday season? Maybe it feels inevitable with all the parties, treats, and indulgences that come with the festive season. What if you could approach holiday eating differently this year—without guilt or stress—while still enjoying the foods you love? In this episode, I'll share practical strategies to help you navigate holiday eating with intention, so you can enjoy the season without sacrificing your health or peace of mind. In this episode, I discuss why holiday weight gain feels so common and how to address it with simple, actionable strategies. From planning your indulgences to building awareness around transitions and overwhelm, I break down effective techniques to help you stay mindful and avoid the traps of holiday overindulgence. You'll also learn how to deepen your relationship with yourself by being intentional with your choices and creating traditions that align with what truly brings you joy. What you will learn in this episode: How to strategically plan your "joy eats" without guilt or overeating The importance of transitions and self-awareness during the holidays Ways to strengthen your relationship with yourself through mindful holiday traditions Watch this on Youtube Grab this week's episode worksheet HERE. Checkout other Episodes HERE.  

Have you ever wondered why our ancestors celebrated Thanksgiving and how gratitude can transform your mental, physical, and emotional well-being? This episode dives into the deep history of Thanksgiving and its ties to gratitude practices that have stood the test of time. Drawing on both historical traditions and modern scientific research, I explore why gratitude is more than just a feel-good practice—it's a proven way to improve overall well-being. In this episode, I'll share insights on why gratitude plays such a powerful role in our lives, the science behind its benefits, and how to start cultivating it for yourself. I'll also take you behind the scenes into my personal and client experiences, showcasing how gratitude can help build stronger relationships, improve emotional health, and even aid in weight loss. Plus, you'll get a glimpse into the fascinating history of Thanksgiving and the universal truths that connect us all. What you will learn in this episode: How gratitude impacts mental, physical, and emotional health according to scientific studies. The historical roots of Thanksgiving and its connection to gratitude traditions across cultures. Practical ways to incorporate gratitude into your daily life for lasting transformation.   Grab this week's episode worksheet HERE. Watch this episode on YouTube. Checkout other Episodes HERE.

Do you ever feel like you're using coaching tools in a way that actually makes things harder? Many of us, myself included, can fall into the trap of using coaching methods or personal growth strategies with the wrong mindset, turning them into sources of stress and pressure instead of empowerment. In this episode, I dive deep into how life coaching tools can sometimes become a weapon when misused—leading to feelings of failure, frustration, and burnout. Just like a hammer can be a powerful tool or a destructive weapon depending on how it's used, the same goes for the coaching tools we implement in our lives. In this episode, I'm going to share why you might be inadvertently sabotaging your own success with coaching tools and how to shift your perspective. I also share personal stories and real-life examples, including a client story about body image, weight loss, and the pressure we place on ourselves. By examining how pressure impacts our mindset and behavior, I'll show you how to free yourself from unhealthy expectations and create space for true self-compassion. Whether you're struggling with goals, weight loss, or just feeling stuck, this episode will give you actionable insights to shift your approach. What you will learn in this episode: How to avoid using life coaching tools as a weapon and instead use them as empowering tools for growth. The importance of differentiating between needs and wants, and why understanding this can relieve unnecessary pressure. How to practice self-compassion and take the pressure off, so you can achieve your goals with a healthier mindset.   Grab this week's episode worksheet HERE. Watch this episode on YouTube. Checkout other Episodes HERE.

Have you ever felt that the holiday season brings as much stress as it does joy? With so many expectations and traditions, it's easy to feel overwhelmed, wishing you could enjoy Christmas on your own terms without the pressure. If the thought of holiday preparations makes you anxious, this episode is for you. I'm Dara Thomason, and today, we're exploring how to create a holiday season that feels meaningful and stress-free. In this episode, I walk you through how to kick holiday stress to the curb, using powerful insights from neuroscience and personal experiences. Together, we'll reflect on how to adjust your holiday habits to feel more joy and less pressure. You'll learn practical tools to help you plan ahead, edit traditions that no longer serve you, and visualize a holiday season that leaves you feeling connected and fulfilled. It's all about crafting a Christmas that brings peace instead of chaos! What you will learn in this episode: How to reframe your holiday traditions to align with what truly brings you joy Ways to set clear emotional goals for Christmas to keep stress at bay Simple visualization techniques to prepare for a peaceful and enjoyable holiday   Grab this week's episode worksheet HERE. Watch this episode on YouTube. Checkout other Episodes HERE.   Resources: Emotion Wheel: https://positivepsychology.com/emotion-wheel/ The Happiness Project: https://gretchenrubin.com/books/the-happiness-project/ Michael Phelps - The Journey: https://www.youtube.com/watch?v=p-mZhvxeK_k Science of Visualization: https://www.neurovine.ai/blog/the-science-of-visualization-can-imagining-your-goals-make-you-more-likely-to-accomplish-them

Do you ever feel stuck in your weight loss journey, frustrated by those seemingly endless plateaus? Have you reached a point where the scale just won't budge, leaving you questioning if all your efforts are even worth it? This episode is here to remind you that plateaus aren't a setback—they're a powerful place to pause, reflect, and build stability in your progress. Whether you're focused on weight loss or any other area in life where you're hitting resistance, it's time to reframe these "stuck" moments as opportunities for growth. In this episode, I dive deep into the concept of plateaus and why they're not the enemy many people think they are. Using real stories from my clients and my own experiences, I unpack how these stages of stability are essential for sustainable progress. Together, we'll look at how weight plateaus mirror other areas in life, like career or personal goals, where we often feel pressured to keep pushing forward without stopping to appreciate the progress we've made. I share valuable insights on shifting your perspective around plateaus to recognize them as essential steps in your journey, allowing your body and mind to fully acclimate before moving forward. What you will learn in this episode: How to reframe plateaus as moments of stability and growth, not failure Why understanding your "why" for weight loss or any goal makes all the difference Practical strategies to stay motivated and aligned with your goals without falling into self-sabotage   Grab this week's episode worksheet HERE. Watch this episode on YouTube. Checkout other Episodes HERE.

Do you use food as a treat or find yourself struggling with the temptation of holiday sweets? Many of us see food as a reward, especially during holidays like Halloween, where treats are abundant. Have you ever asked yourself if there's a healthier, more fulfilling way to handle these temptations? In this episode of the Quilters Coach Podcast, we'll talk about navigating holiday temptations and exploring the stories we tell ourselves around food. I'll guide you through shifting your mindset from seeing food as a treat to finding more lasting, internal satisfaction. In this episode, I share how we unconsciously reward ourselves with food and what we can do to break this cycle. By understanding our relationships with food—whether it's for comfort, joy, or escape—you'll gain a clearer perspective on how to make healthier choices without feeling deprived. I also share a story about my personal journey in creating a healthier relationship with food during Halloween and how you can embrace that shift, too. Plus, we'll look at how the environment and the stories we tell ourselves play a role in shaping our food habits. What you will learn in this episode: How to identify when you're using food as a reward or comfort. Practical tips for navigating Halloween and holiday treats mindfully. How to cultivate internal fulfillment without relying on external sources like food.   Grab this week's episode worksheet HERE. Watch this episode on YouTube. Checkout other Episodes HERE.

Do you often find yourself feeling exhausted at the end of the day but not truly fulfilled? Do you struggle to accept compliments or downplay your own achievements? If you've ever felt like you're undervaluing yourself, this episode is for you! We'll explore the common mindset traps that lead us to overlook our own value and how to start shifting those habits today. In this episode, I'll share practical tools and real-life examples to help you recognize when you're undervaluing yourself and how to break free from that trend. I dive deep into why we often feel responsible for others' happiness and neglect our own needs, and I'll guide you through actionable steps to start celebrating your worth. Plus, you'll learn how to set goals and create an environment that supports your growth—both mentally and emotionally. What you will learn in this episode: How to identify if you're undervaluing yourself and why it happens. Simple strategies for shifting your mindset to prioritize your own value and happiness. The power of consistency and how small changes can create lasting transformation.   Grab this week's episode worksheet HERE. Watch this episode on YouTube. Checkout other Episodes HERE.

Have you ever felt frustrated with your relationship, wondering why no matter how hard you try, things just don't seem to improve? Do you often find yourself waiting for your spouse or significant other to make the right moves, only to feel disappointed? In this episode, I share why your happiness and the quality of your relationships are actually within your control—yes, it's up to you! In this episode, I dive into how life coaching can transform not just your relationships but also your overall happiness. I'll guide you through powerful tools and techniques for rethinking your expectations in your marriage or other relationships. From letting go of “shoulds” to rewriting your manual for how others should act, I explain how to stop placing conditions on others and start focusing on what you can control. Whether you're dealing with relationship struggles or navigating difficult conversations, this episode will give you fresh insights and strategies. What you will learn in this episode: How to identify and reframe your relationship “manual” for a happier marriage. The importance of taking responsibility for your own happiness. Practical tools for having difficult conversations and building better relationships   Grab this week's episode worksheet HERE. Watch this episode on YouTube. Checkout other Episodes HERE.

Have you ever felt stuck while trying to build your quilting business and wondered if there's a way to overcome the mental and emotional challenges of entrepreneurship? Life coaching might be the missing piece you need. In this episode, we explore how life coaching can help you gain clarity, build confidence, and create a sustainable business model for your quilting venture. In this episode, I'll share actionable strategies for building a successful long-arm quilting business, from setting up your studio to pricing your services effectively. You'll hear real-life success stories of quilters who used both business tools and life coaching techniques to reach their goals. Whether you're just starting out or looking to grow, life coaching offers valuable insights to help you navigate challenges and achieve business success. What you will learn in this episode: How life coaching can help you overcome mindset barriers and build confidence as a quilting business owner. The key steps to set up and grow your quilting business, including marketing and pricing strategies. How to balance your passion for quilting with the practicalities of running a successful business. Grab this week's episode worksheet HERE. Watch this episode on YouTube. Checkout other Episodes HERE.

Have you ever wondered what life coaching is really about and why it's becoming such a powerful tool for personal growth? Do you feel like you're stuck in a cycle of striving for success but never quite feeling fulfilled? In this episode, I explore why life coaching is more than just goal-setting—it's about understanding how your thoughts and emotions shape your reality and learning how to take control of them for lasting change. In this episode, I break down the essence of life coaching and why it matters for anyone looking to transform their life. Whether it's weight loss, improving relationships, or growing a business, life coaching helps you stop relying on willpower and start creating sustainable habits. I'll also share personal stories and client experiences that show how powerful it is to learn how to be happy and fulfilled, no matter where you are on your journey. Together, we'll explore how coaching gives you the clarity and tools to change your mindset and, ultimately, your life. What you will learn in this episode: The role of life coaching in helping you find clarity and happiness in your current circumstances. Why it's crucial to rewire your brain for success rather than rely on willpower alone. How life coaching helps you connect your thoughts and emotions to create lasting change.   Grab this week's episode worksheet HERE. Watch this episode on YouTube. Checkout other Episodes HERE.

Do you ever doubt your ability to achieve the results you want or struggle to trust yourself when setting goals? If you've ever felt stuck or uncertain about how to prioritize your time and energy, this episode is for you. As we dive into tools and strategies that will help you take control and truly start living an authentic life, I'll guide you through ways to guarantee your success without the stress or overwhelm. In this episode, I share personal stories and insights on how life coaching principles can help you create permanent changes in your life. Whether it's feeling more relaxed, building better relationships, or breaking old habits, you'll discover how organizing your time into three categories—necessary, essential, and nice-to-do—can lead to more balance and fulfillment. I also share a heartfelt story of how a member found deeper connection in her marriage by applying some of these tools. What you will learn in this episode: How to organize your time into three key categories for more balance Why your worth as a person is already 100%, and how to embrace that Practical steps to take control of your life and guarantee your results   Grab this week's episode workheet HERE. Watch this episode on Youtube. Checkout other Episodes HERE.   Other Resources: Choose Ye This Day to Serve the Lord 

Do you ever feel like you're overwhelmed with advice on how to improve your life, yet all you crave is a moment of peace? Do you wonder if there's a simple way to incorporate more calm into your life without all the extra stress? If so, this episode is for you! I dive into a topic that might surprise you—walking—and how it can not only benefit your physical health but also bring peace into your day-to-day life, guilt-free. In this episode, I share my personal journey with walking and how my mindset about it shifted over time. From struggling with the guilt of not walking enough to embracing the beauty of walking for pleasure and connection, I reveal how this simple activity has changed my approach to both health and life. I also discuss the amazing health benefits backed by science and how walking can be a tool for emotional and mental well-being. What you will learn in this episode: How walking can help you calm your mind and activate your parasympathetic nervous system. The surprising benefits of walking backed by studies, including how it can reduce cravings and boost your immune system. Why you don't need to walk or exercise to lose weight, but how doing it guilt-free can enhance your overall happiness and well-being.   Resources: 5 surprising benefits of walking Top 10 Benefits of Walking   Grab this week's episode HERE. Watch this episode on Youtube. Checkout other Episodes HERE.  

Do you ever feel like you're not truly reflecting the life you want, even though you're doing all the right things? Do you find yourself wishing for more connection, better results in your personal life, and perhaps even a more fulfilling quilting experience? This episode dives deep into how life coaching tools, just like quilting tools, can help you create the results you've always wanted in your life. I'm here to show you how these tools, which have changed my life, can also change yours. In this episode, I explain why I rebranded the podcast and membership and what it means to be the "Quilters Coach." I share the importance of using the right tools to achieve both quilting and life goals, from helping quilters lose weight to improving their relationships, businesses, and overall productivity. I walk through three key life coaching tools—The Model, 50/50, and Emotional Adulthood—that have had a transformative effect on my own life and the lives of my members. By the end, you'll understand how these tools can create lasting change and help you solve any problem in your life. What you will learn in this episode: The Model: How organizing your thoughts can directly impact the results you're getting in life. The Law of 50/50: Understanding the balance of positive and negative experiences in life. Emotional Adulthood: How to stop taking responsibility for other people's feelings and gain control over your own. Grab the worksheet HERE. Checkout other episodes HERE. Watch this on Youtube.

Are you feeling overwhelmed by stress and wondering why it's so hard to follow through on the things you know you should do to feel better? Stress affects everyone, but understanding why we don't always act on what we know can be a game-changer. Whether it's sticking to a routine, getting enough sleep, or managing emotions, building trust with yourself is key to overcoming stress and achieving the life you want. In this episode, I explore the topic of stress—how it manifests, its impact on our health, and the steps we can take to reduce it. I share stories from my clients who have worked through stress and built stronger self-trust, as well as practical tips like maintaining a daily routine and the importance of meaningful connections. Plus, I guide you through two powerful exercises for releasing emotional tension and letting go of resentment, helping you tap into your body's natural ability to calm and restore balance. What you will learn in this episode: Why stress affects both your mind and body and how to cope with it effectively. A step-by-step exercise to release resentment and negative emotions. How to build trust with yourself through routines, sleep, and healthy habits. Grab your workheet HERE. Download the transcript HERE. Checkout this related resource. Watch this episode on Youtube.

Do you ever feel like there's a problem in your life that seems impossible to solve, no matter what you try? In this episode of the Quilters Podcast, I'm diving into the topic of facing seemingly unsolvable problems and offering a fresh perspective on how to approach them. We'll explore how to shift your mindset to feel more empowered and less overwhelmed by life's challenges. In this episode, I encourage you to reflect on the problems you've faced at different stages of your life—from childhood to adulthood—and examine how you overcame them. By taking a step back and breaking down these issues, we can identify the patterns and strategies that have helped us in the past and apply them to current challenges. I also share a powerful exercise that involves connecting with your future self to gain insights and wisdom, helping you tackle your problems with a renewed sense of confidence and clarity. What you will learn in this episode: How to identify and articulate your current problems clearly. The importance of reducing pressure by separating your self-worth from your goals. A powerful visualization technique to connect with your future self and gain practical insights. Grab your worksheet HERE. Watch this episode on Youtube. Checkout other episodes HERE.

Do you ever feel overwhelmed by guilt, torn between feeling blessed in your life and still wanting more? Guilt can be a heavy emotion, making you question your worth and choices. It's something many of us carry without even realizing how deeply it affects our health, our happiness, and our ability to truly enjoy the present moment. Whether it's the guilt from not meeting expectations or the guilt passed down from family, it's time to confront it head-on. In this episode, I dive into the complexities of guilt and how it shows up in our lives, often as two conflicting thoughts that pull us in different directions. I share my personal journey with guilt, especially how it was modeled for me growing up, and how I learned to rewrite my own "manual" for living. This manual, filled with outdated rules and expectations, often drives our feelings of guilt. But here's the good news—you have the power to rewrite it, to create a new set of rules that align with your values and desires. What you will learn in this episode: How to recognize and process guilt by connecting with your body's emotions. The importance of rewriting your "manual" to reflect your true desires and values. Practical steps to overcome guilt and take charge of your personal growth journey. Grab your worksheet HERE! Watch this episode on YouTube. Checkout other episode HERE.

Do you ever find yourself putting everyone else's needs ahead of your own, only to feel unfulfilled and stuck in the same patterns? It's time to stop quitting on yourself and take control of your journey. The truth is, quick fixes like weight loss drugs won't bring lasting transformation. The real change comes from within—by redefining your relationship with food, your body, and most importantly, yourself. In this episode, I dive deep into the emotional and psychological challenges that often stem from unresolved trauma, particularly sexual trauma, and how these issues can manifest as unhealthy behaviors, such as emotional eating and addiction. Through personal stories and experiences, I illustrate how vital it is to take small, consistent steps toward healing and becoming the person you aspire to be. By understanding how our brains work, we can start living into our future selves and create lasting, positive changes. What you will learn in this episode: How unresolved trauma can affect your body and behavior. The power of visualization in transforming your self-image and future. Practical steps to start healing and overcoming self-destructive patterns. Grab your worksheet HERE. Watch this episode on YouTube. Listen to other episodes HERE.

Do you ever feel frustrated with your relationship with food, constantly seeking comfort in it but finding that it never truly satisfies you? You might have considered or even tried weight loss drugs, hoping for a quick fix, only to realize that they don't address the deeper issues. These drugs can seem like an easy solution, but they often come with risks and don't tackle the underlying emotional and psychological factors that lead to unhealthy eating habits. Instead, they may offer temporary results, leaving you in the same cycle of frustration and disappointment. In this episode, I dive deep into the ineffectiveness of weight loss drugs and why they don't solve the real problems at the core of our struggles with food and body image. I share my personal journey and insights as a life coach, where I've seen firsthand how addressing the root causes of these issues can lead to lasting change. Through coaching, I've helped women shift their mindset, break free from destructive patterns, and build a healthier relationship with themselves and their bodies. This approach is about more than just losing weight; it's about transforming your life from the inside out. What you will learn in this episode: Why weight loss drugs often fail to provide lasting results and how they can pose serious risks to your health. The power of coaching in uncovering the root causes of emotional eating and creating lasting change in your life. How personal growth and self-acceptance can lead to a healthier, more fulfilling relationship with food and your body, without relying on quick fixes. Topic Resource. Grab your worksheet HERE. Watch this episode on Youtube.

Do you ever feel like you're going through life without a clear sense of direction or purpose? In this episode of "The Quilters Coach Podcast," I explore the profound impact of discovering and embracing your true self on your personal transformation journey. It's not just about achieving goals or adopting traits you admire in others, but about uncovering and nurturing the authentic qualities that make you unique. In this episode, we delve into the idea that real transformation begins with a deep understanding of who you are at your core. I share insights on how to embark on this journey of self-discovery, emphasizing the importance of looking beyond societal expectations and superficial markers of success. We discuss practical steps to connect with your inner self, such as journaling, meditation, and mindful reflection, and how these practices can lead to a more fulfilling and purposeful life. What you will learn in this episode: Uncovering Your True Self: Techniques to explore and understand your authentic desires, values, and strengths. Breaking Free from External Expectations: How to differentiate between what you truly want and what society expects of you. Creating a Life Aligned with Your Authentic Self: Strategies for setting goals and making decisions that reflect your genuine aspirations and values. Grab the worksheet HERE.

Do you ever find yourself feeling stuck in a pattern of self-doubt and frustration, especially when things don't go as planned? In a recent experience, I worked with a client who felt overwhelmed by her sister's rare and challenging health condition. Through our coaching sessions, she had a transformative realization: she was viewing her situation through a "broken brain" lens, leading to unnecessary self-criticism and emotional turmoil. This newfound awareness not only helped her shed physical weight but also brought a sense of clarity and emotional relief. In this episode, I delve into the ups and downs of both personal and professional life, emphasizing how our mindset can significantly impact our experiences. I share how, even as a coach, I sometimes struggle with feeling like a failure when business outcomes aren't as expected. This story serves as a powerful reminder that growth and progress are often non-linear, filled with setbacks and breakthroughs. I also touch on the physical manifestations of emotional stress, sharing my personal encounter with illness due to overworking and neglecting my body's needs. What you will learn in this episode: The importance of recognizing and reframing negative thought patterns. The reality of non-linear progress in both personal and professional growth. The link between emotional stress and physical health and how life coaching can aid in achieving a holistic balance. Join me as we explore these themes and learn how to navigate life's challenges with more compassion and resilience. Get Your Worksheet HERE.  

Do you ever feel like you're stuck in a cycle of negative thinking, believing that change is impossible? I was once there too, overwhelmed by fears and doubts about my future. But through life coaching, I discovered tools that changed my life. I want to share how these tools can transform your life as well, especially if you're facing the challenges of menopause or perimenopause. Today's episode, titled "Name Change," dives deep into these life-altering strategies. In this episode, I'll take you on my personal journey from feeling scared and hopeless to losing 50 pounds and building a thriving coaching business. I'll discuss how life coaching helped me shift my mindset, improve my relationships, and achieve goals I never thought possible. I'll also highlight the incredible transformations I've witnessed in other women who embraced these tools. What you will learn in this episode: How to change your mindset and embrace new possibilities The impact of life coaching on personal and professional growth Strategies for navigating menopause and perimenopause to become your own best expert Join us and discover how you too can unlock your potential and create lasting change.    Grab your worksheet HERE.   Sign up for my upcoming 3-day Master Course: Weight Loss is Not About Food and Why Life Coaching is the Permanent Solution July 23-25 at 9am Pacific | via Zoom

Hey there! Welcome back to the podcast. I'm thrilled to have you join me for another episode. Do you ever feel like life's challenges are steering you off course? Are you letting the negative voices in your head take control, or are you stepping in as the nurturing, guiding figure in your own life? It's crucial to cheer yourself on and be the kind, correcting voice that keeps you on track. In this episode, we're diving into some crucial topics that can help you navigate life's transformations. We'll explore the concept of being in charge of your own life, much like the protagonist in a choose-your-own-adventure book. By allowing yourself time to process both the negative and positive experiences, you can create a healthy loop for emotional processing and habit formation. What you will learn in this episode: How to cheer yourself on and take control of your life's direction. The importance of navigating life's choices and learning from each step. Practical tools for connecting your mind and body to create lasting change. Thanks for joining me. I can't wait to hear what you thought of this episode. Please continue to rate this podcast, and follow me on Instagram for more tips and support. Grab your worksheet HERE! Recommended Books: Choose Your Own Adventure Feel The Fear and Do It Anyway Be Your Future Self Now

Do you ever feel like you're constantly investing time and energy into everyone else but yourself? As a certified life coach, I understand how challenging it can be to prioritize self-care and personal growth. It's not selfish to invest in yourself; it's essential. In my coaching journey, I've seen how taking time to focus on your own brain and well-being can create a ripple effect, positively impacting not just you but also your family and community. In this episode, I share a success story of a new member who resisted temptation and felt empowered by her choice. This story highlights the broader positive impact on her family and community. I delve into my background as a teacher and how that experience translates to my coaching methods. I also explain the concept of the spiral curriculum, emphasizing the importance of foundational learning and gradual complexity, connecting brain functions and habits to overall well-being. What you will learn in this episode: The importance of self-investment: Understand why taking time for yourself is crucial and not selfish. The spiral curriculum: Learn how foundational learning and gradual complexity can help you grow. Brain and body connection: Discover how brain functions and habits are linked to your overall well-being and how you can use this knowledge to create lasting change. Grab your worksheet HERE. Book Mentioned: Man's Search for Meaning by Victor E. Frankl

Have you ever found yourself overwhelmed by unexpected events, like a sudden illness in the family, and wondered how to cope? In this episode, I dive deep into how we handle life's surprises and the impact of both big and small traumas on our well-being. I share a personal story about my sister's visit, which took an unexpected turn, testing our resilience and ability to adapt. In this episode, I discuss the difference between life coaching and therapy, emphasizing how each plays a vital role in dealing with trauma. I introduce the concept of big T and small T traumas, explaining how significant events like natural disasters and personal experiences like emotional abuse shape us. Additionally, I share a success story from my membership program, highlighting a member who turned her summer challenge into a meaningful act of giving by donating quilts to the Ronald McDonald House. What you will learn in this episode: How to distinguish between big T and small T traumas and understand their impact on your life. The importance of processing emotions and not avoiding them, recognizing that acceptance is crucial for mental health. The power of documenting and celebrating positive experiences to balance the negative, fostering a mindset of gratitude and resilience. Join me as I invite you to explore these insights and consider becoming part of a supportive community focused on personal growth and lasting change. Get this episode's worksheet HERE.

Have you ever felt triggered and frustrated when people talk about weight loss? I totally get it. It's especially annoying when you've already achieved your weight goals and see others struggling with ineffective methods. This frustration is exactly why I created this podcast. I know how hard it can be to watch others struggle with tasks that you know could be done more easily and effectively. In this episode, we dive into the theme of summertime body love, a topic that might initially seem triggering but offers profound insights. We discuss how to love and appreciate your body, share stories of members whose lives have transformed through this journey, and explore the concept of body value and self-worth. We also touch on societal and cultural influences on our body image, comparing our bodies to sewing machines, and how having an operating manual for self-care can make a significant difference. What you will learn in this episode: How to identify and overcome the triggers related to body image and weight loss. The importance of understanding and questioning societal and cultural messages about body image. Practical tools and strategies to develop a healthier, more loving relationship with your body.   Download your worksheet HERE. Sign up for the Summer Time Body Love Master Class HERE. Book a Consult Call with Dara.

Have you ever felt like menopause or perimenopause is a death sentence? I know what you're talking about because I actually thought that too, and I'm so glad that I didn't listen to all of those things. I've lost 50 pounds and kept it off all during perimenopause without any extreme measures like counting calories or tracking steps. If you can relate, welcome to the club. I'm so glad you're here at this podcast. Let's dive into what to expect from perimenopause and postmenopausal life. In this episode, I share the story of Ruth, a 73-year-old member of my program, who significantly improved her health and relationships, allowing her to actively participate in her family's lives, including babysitting her great-grandchildren. I emphasize the importance of seeing menopause not as an end but as a new beginning filled with wisdom and contributions. I also discuss the overload of information available online and the challenge of finding personalized, reliable advice. What you will learn in this episode: The importance of essential lifestyle changes, including getting 7-9 hours of sleep, eating a balanced diet, exercising regularly, and managing stress. How to overcome challenges like muscle mass loss and the unique pressures of the "sandwich generation." The value of self-acceptance and personal growth, and how to filter through the plethora of online advice to find what resonates personally.   Grab your worksheets HERE.