Becoming Fully Free Podcast

There's one piece of nutrition advice that makes me want to scream every time I see it...and it's this: "If you're struggling to lose weight, you probably need to eat more!" NO! Absolutely not. This is lazy, inaccurate advice and in today's episode I'm telling you what you *actually* need to do to bust through a fat loss plateau. 

One of the most popular questions I get from those interested in coaching with me is "Can I still go out for drinks with my friend?" and "Can I still go out to eat and go on vacations and stuff?" And of course, my answer is YES! Any program that tells you otherwise is a huuuuge red flag. In today's episode, I'm giving you a few strategies for how to still have a life and keep your health and other goals a top priority!

There is so much we CAN'T control while we're working towards our goals - life still happens, the scale will be up & down for a million different reasons, we'll have to deal with food pushers and those who might question our choices. But at the end of the day, there are three major things we CAN control and in today's episode I'm sharing exactly what those are.

Literally everyone I know could use a little extra support in at least one area of their lives. There are SO MANY benefits that come a long with hiring a coach and in this episode I'm telling you why you should hire a health coach - even when you feel like you don't need one!

This episode was AMAZING and we're talking all things $$$$$$.

Jen is financial advisor turned personal financial manager/CFO for clients. She is in the business of helping you get really good with your money. From working with clients to understand how to best manage and organize their finances, build savings, plan understand investing Jen has your back.

Jen shares her Starter Plan, talks about the biggest blocks she sees women putting up that holds them back from making more money, and teaches us the basics of how to know our money on a deeper level.

Connect with Jen:

Today's guest is Syeda Neary, a self-worth and dating coach who teaches women how to find and keep true love as a successful and independent woman in alignment with your human design.

We talk about what human design is, how to use it to make dating more enjoyable and more successful, what it takes to find your person, the importance of knowing YOUR values, how to set and stick to your boundaries when dating and so much more.

Whether you're out in the dating world or not, you're going to LOVE this episode. Be sure to share it with anyone you know who it would be helpful for, and you can find all of Sy's info below!

Today's guest, Erin Candeloro, is an expert home organizer who helps busy women clear the clutter from their homes and minds. In this episode we talk about how clutter effects cortisol levels (the stress hormone), Erin's super simple system for not just decluttering but also for keeping it that way, how to get your family on board, the benefits of delegating not doing it all yourself, and so much more!

You can find all of Erin's info linked below so you can connect with her and check out her services!

This convo was FIRE! Wendy is a Body Confidence Coach who teaches women how to ditch the scale, stop hating their body & live a body confident life. We covered everything from toxic fitness coaches (and my confession of how I used to be one ~cringe~) to clothing sizes, why bodyweight doesn't actually matter at all, and how to free yourself from the hole diet culture digs us into.

Wendy's Links:

I’ve had more than a few clients say to me “I don’t know what any other goal could be besides fat loss. If I’m not trying to lose weight, what’s the point?” and I get it! We are SO conditioned to focus only on aesthetics because that’s what matters big time in our society.⠀In today's episode, I'm offering you 3 alternative focuses when it comes to your nutrition goals that have nothing to do with fat loss. 

We hear all the time that we need to love ourselves....but HOW do we actually do it? In this episode I'm giving you the framework to create your very own self-love cocktail so you can start loving on YOU.

One of the "complaints" I get from clients within the first month or so of their 1:1 coaching program is that there's no way what they're doing can be working because it doesn't feel hard. Eating foods they actually like feels too indulgent, too enjoyable, and there's no way that can lead to the result they want - because if they're not struggling, they must be doing it wrong. In this episode I'm telling you why that's insanely backwards [+ I'm giving you a little life update, too!]

The ups and downs of habit change and changing up your nutrition habits are really real. My clients experience it all! The excitement, the self-doubt, the "Lauren you want me to eat MORE?!"... and I've broken it down into 3 phases: The Honeymoon Phase, The Discovery Phase, The Growth & Stability Phase. I'm explaining each phase in this episode and what you can expect in each phase. 

It's not what you think.... I'm taking you back to 2015. It had been about 6 months since I started doing the hard work on my relationship with food, exercise, and my body. And things were changing - fast. In this episode I give you the exact things I did to make a lasting change, and how you can do it, too.

Lots of ladies tell me they workout consistently, put the work in at the gym, and are lifting heavy, but they’re not seeing the muscle definition and tone they really want. They know the muscle is there, but their body composition doesn't reflect the work they're putting in in the gym.⁣
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The key to getting that strong look? I'm spilling the secrets it in this podcast episode.

I think a lot of people hear 'nutrition coach'  and think "why would I pay someone to tell me what to eat?" Or they think "OMG just tell me what to eat! That's what I need!" But truly, the job as a nutrition coach isn’t to tell you what to eat - clearly you know how to do that already because you're alive - the job of a nutrition coach is much more nuanced and much more involved.

In this episode, I share the 6 things I coach my clients on that have nothing to do with what's on their plate or how they exercise, which, IMO, anyone who calls themselves a nutrition coach needs to be doing as well.

If you’ve been on a diet before, you know that the standard prescription for weight loss is to cut calories.

• WW “works” because they put you in a caloric deficit.
• Whole 30 cuts grains, sugar, and legumes = calorie deficit
• Keto = cuts carbs = calorie deficit

But we also know, these diets work until they don’t.

And they don’t work because #1 they cut calories SO drastically our hunger and cravings increase and our energy plummets AND…they don’t focus on the QUALITY of foods as much as is necessary.

In this episode I make my case for why QUALITY actually matter more than QUANTITY when it comes to fat loss and general health

We’re going to talk about creating your results - any results - with your thoughts.

Your thoughts create your life. Plain & simple.

Because your THOUGHTS create your feelings, for better or worse.

I highly suggest taking out a notebook and pen for this one - it's an interactive podcast episode, today!. 

If you want to change the results you have, you absolutely, without a doubt, change the way you *think* about food.⠀

The more you judge yourself, criticize yourself, and stress yourself out about your food choices, the further away you get from your goal.⠀

Like they say, you can't expect a positive results with a negative mind.⠀

In this episode I dive deep into why diets like WW continue to fail and give you a super simple 2-step process to help you rewire your brain to be a lot more supportive and positive.

We've all been there - trying all the quick-fix programs, getting short-lived results, then being right back to square one as quickly as it all started.

And those programs are SO tempting because we all want our results yesterday, but (obviously) they aren't worth the effort.

So, to help keep you sane and to help you finally get lasting results, I'm going to give you a few Do's and Don'ts to keep in mind as you navigate your own body transformation journey.

When it comes to body transformation, we tend to think "eat less, exercise more!" So we sign up for all the fitness classes, start running, spend hours each week in the gym...but that's not the solution.

The eat less, exercise more advice can work at first, but if you're spending hours on the treadmill, your body will eventually adapt, meaning you'll have to start going longer and harder and spend more time on the treadmill.

Who has the time?

In this episode, I'm giving you suggestions for how to shift your workouts to be more inline with not just your goals, but your body's metabolism, so you can start getting some results already!

Enrollment opens up TOMORROW (8/24) for my 6-week transformation challenge where I’m going to help you get your nutrition protocol all squared away. We’ll be sure you’re eating enough food to stay satisfied, eating the right kinds of foods, and make sure you’re eating solid portions of protein at every meal. On top of that, we’re going to get your fitness habits squared away (because those HIIT workouts 5x/wk aren’t doing you any favors) and we’ll get your mind right so you can focus on the things that matter (bye bye calorie counting), stay consistent, and start getting some results that will last.

When you think body transformation does your brain automatically go to nutrition & exercise? After all, "fat loss is 80% nutrition and 20% exercise" is drilled into our heads, right?

But the BIGGEST piece people miss when they set out on a transformation journey is what's going on between their ears.

We can be our own worst enemy, or our own biggest cheerleader.

In this episode, I'm covering 3 mindset shifts you need to make if you want a lasting transformation.

Coming up in September I’m running a 6 week transformation challenge where I’m going to help you get your nutrition protocol all squared away. We’ll be sure you’re eating enough food to stay satisfied, eating the right kinds of foods, and make sure you’re eating solid portions of protein at every meal.

On top of that, we’re going to get your fitness habits squared away (because those HIIT workouts 5x/wk aren’t doing you any favors) and we’ll get your mind right so you can focus on the things that matter (bye bye calorie counting), stay consistent, and start getting some results that will last.

You have the best intentions when you start a fat loss program. But are the methods you're trying actually doing more harm than good? Listen to today's episode to be sure you aren't making these 3 mistakes!

Coming up in September I’m running a 6 week transformation challenge where I’m going to help you get your nutrition protocol all squared away. We’ll be sure you’re eating enough food to stay satisfied, eating the right kinds of foods, and make sure you’re eating solid portions of protein at every meal.

On top of that, we’re going to get your fitness habits squared away (because those HIIT workouts 5x/wk aren’t doing you any favors) and we’ll get your mind right so you can focus on the things that matter (bye bye calorie counting), stay consistent, and start getting some results that will last.

How do we know when we're experiencing a true craving we want to satisfy or when its’ just mindless eating/giving into the “well everything is allowed so I’m going to each chocolate and ice cream and chips and cheese all afternoon because I can!” mentality? You know by now I love my sweets - and my clients do too. The hardest part for them, though, is knowing when an indulgence is REALLY worth it and when they’re eating something “because I can.” So I want to clear up exactly how to tell the difference.

Be sure to listen to the end so you can enter a really fun giveaway I'm holding to celebrate 50 episodes of the Becoming Fully Free Podcast!

A couple months ago I found myself sitting on the couch each night with a glass of wine, then waking up the next morning feeling like garbage.

I tried everything I could think of to make myself feel better - aside from not drinking wine. I didn't want to stop drinking all together. But I did want to feel more energized, I was tired of the headaches, and I wanted to be more focused and productive during the mornings.

So, I started implementing a new rule to help me cut back on drinking and the results were....surprising!

Mentioned in this episode:

During that time of the month do you feel unmotivated? Tired? Hungry? Irritated? All of the above?

Same! And....it's still not an excuse to eat and drink all the things and then lay on the couch!

You actually can use your period to your advantage and create a game plan for how to stay on point with your healthy habits, and in this episode, I talk about how!

It's hard to know what to believe. You're scrolling through IG, see someone with 10k followers and figure they must know what they're talking about, right?!And sometimes they’re spot on. But more often, they’re just straight up false and often times dangerous So, in this episode we're talking about three fitness myths that need to die and what to do instead!