Losing 100 Pounds With Phit-n-phat.com: Real Diet Talk From Someone Who Defeated A Lifetime Of Obesity And Now Teaches You Ho

Get the Free Course here: https://phit.click/freecourse   A few weeks ago, I fulfilled a long-time goal of mine. I hosted a 5K/10K/Half Marathon for the girls in my Tribe. Women of all ages and fitness levels trained together and raced together, some of them for the very first time, proving that all it takes is a goal and the drive to succeed to do anything you put your mind to. And every single one of them finished, some with laughter and some with tears. It was a beautiful day.  

Get the Free Course here: https://nobsweightloss.com/free-course-organic/   I get so many requests to talk about loose skin that I decided it's time to get real about it here on the podcast. Losing a lot of weight will undoubtedly result in some loose skin. I have some! I've taken care of some of it with surgery and I've left some behind. But the most important thing I've done is looked at my own judgements of how my body looks, loose skin and all. In this podcast I share my journeys with loose skin, the physical journey and the emotional one.  

Get the Free Course here: https://nobsweightloss.com/free-course-organic/   Today we go a little deeper into the benefits of food prep. Corinne talks about how she developed the concept through assessing what she could do in the moment. That's how the best food prep plans are created. Learn how to assess what you need and how often you need it. Take a look at your eating habits and determine the best way to set yourself up for a good food week! This podcast will give you some great ideas and new tools to consider.  

Get the Free Course here: https://nobsweightloss.com/free-course-organic/   In this episode of our weekend series, we talk about how to assess your weekend. Planning and assessing are the bookends of success. Good planning just doesn't happen without first assessing what went right and what needs improvement. And the key to an effective assessment is to make sure you are doing it without regret, judgement, and shame. We teach you all about how and when to do your best assessment in this episode.    

Get the Free Course here: https://nobsweightloss.com/free-course-organic/   Today's episode is the second of our three part series on weekends. In this episode we talk about how to handle quick changes in the plan and what to do when you catch yourself OFF plan. We all have moments. But you get to decide what feeling to attach to it. You also get to decide how you will think about the next meal.  

Get the Free Course here: https://nobsweightloss.com/free-course-organic/   Today we begin our three part series on weekends. We start with the importance of creating a weekend plan. This plan needs to be doable and realistic. It needs to be something you know you will successfully complete. Part of creating this plan is visualizing! Think about what you'll eat, where you'll eat it, and who you are eating it with! Think about what you'll say and do when someone calls to ask you to go out. And think about how great you'll feel at the end of the weekend when you know you've banged it out of the park. Listen in for some great tips for planning an amazing weekend.    

Get the Free Course here: https://phit.click/freecourse   Today we talk some more about Joy Food. We had a client ask "I ate chocolate today, should I skip my joy food this weekend?" And the answer is no. Here's why - it's just as important to figure out why she ate the chocolate. She was very likely eating in response to an emotion. That's important work! But it's not a reason to punish ourselves by giving up the food we love that is properly planned.  

Get the Free Course here: https://nobsweightloss.com/free-course-organic/   I get this question ALL THE TIME. Why do I keep quitting? Why can't I stay on plan? Here's what happens. We just start to get sloppy. We don't do our food journals, we skip exercise, or we grab some chips. These are called little quits. And guess what. Little quits add up to big quits, and all of a sudden you're not losing weight. You're in maintenance mode and you don't know why. Today we talk about why we do this and how to clean them up.    

Get the Free Course here: https://nobsweightloss.com/free-course-organic/   Today we are talking about a concept called The Four Circle Method. This is a great tool that allows you to plan your daily actions and see how those actions contribute to your overall goal. It allows you to see how today's weight loss plans will contribute to the progress you make to your overall goal. It shows you how the little wins you have today add up to big wins in the long term.   

Get the Free Course here: https://nobsweightloss.com/free-course-organic/   One week of not losing weight is not a stall and it's not a catastrophe! Your body is an amazing creation - it could be just adjusting to your new life or getting ready to do a big fat dump! When your body doesn’t release weight for a week, it’s not stalled, It’s doing things on the inside. It’s all about the chemistry that’s setting you up to release a good amount at one time. If you get frustrated and have a week when you eat your face off, you’ve just negated the work your body is doing. Today's podcast gives great tips on how to handle your plateau emotionally, and how to get your weight loss re-started.  

Get the Free Course here: https://nobsweightloss.com/free-course-organic/   Today we talk about how finding a community to support you while you lose weight is essential to your success. A weight loss community helps you connect to others who are walking the same path. You share ideas, you share successes and heartaches. A community helps you find connection to those who hear the same message and learn the same things every day. The value of having support is being willing to reach out or to receive support and love from other people.  

Get the Free Course here: https://nobsweightloss.com/free-course-organic/     Think about this. To lose weight you MUST be willing to eat just enough. You have to learn how to eat until satisfied. No one who "stuffs themselves" or is a card carrying member of the Clean Plate Club is going to lose weight easy. To lose weight you have to be able to leave food behind. Restaurants will overserve you, your mom will insist you have more, if you order pizza you get a better deal when you buy two, and sometimes even what you prepare yourself is just too much for that meal. Your inability to "waste" food will make losing weight harder. You just can't overeat and expect losses. When I work with clients I ask them how often they are overeating. A lot of them think overeating is limited to a binge-fest on a bad day. Nope! In fact, for most of us, that's the LEAST damaging. Give-up moments are easy to spot. What's elusive and often WAY harder to stop is the justified overeating. "I"m full, but I portioned this so I should

Get the Free Course here: https://phit.click/freecourse   In this episode we put a name to the concept of knowing when to start and stop eating - The Hunger Scale. It's a tool I teach my Tribe that helps frame the concepts of eating when you are slightly hungry and stopping when you're satisfied. I give lots of tips on how to identify your body's signals, and I tell how you messing it up is the only way to learn.  

Get the Free Course here: https://nobsweightloss.com/free-course-organic/   Please note: We don't use the term "thought download" in the membership very much anymore. Now we just call it JOURNALING.   Today's episode teaches the importance of what we call the thought download. A thought download, or TDL as we call it in the No BS membership, is a journal entry. It's your daily dear diary. TDLs are the backbone of what we teach, because you're not overeating because there's food in front of you. You're overeating because of what you're thinking.      

Get the Free Course here: https://nobsweightloss.com/free-course-organic/   HOLY CRAP it's episode 50! As we were thinking about this episode, we decided to look at the evolution of the podcast and the evolution we've seen in ourselves. One of us is a talker and the other is a planner. Can you guess which is which? But here's the funny thing - the one who talks actually plans more and the one who plans actually gets in front of the mike and talks! I've watched the coaches on my team think outside the box and question what they believed about themselves. I've watched the four of us as team members grow and change and refocus our lives in a way that serves women who want to lose their physical and mental weight. It's been a tremendous year of growth...growth in knowledge and even more in self-confidence and self-awareness. And the podcast has allowed me to connect to people in a way I've never been able to imagine. I've brought you problems and solutions, coaching moments and applause, and laughter and tears. I

Get the Free Course here: https://nobsweightloss.com/free-course-organic/   Today I talk about the time in my life when I decided to take responsibility for my life and my weight. I had to start really understanding WHY I was eating and really examining what benefits I found in overeating. The brain seeks pleasure to avoid pain. The problem with this is that we EAT to avoid the pain in our life. Why is THAT a problem? Because food doesn't comfort you. There's no benefit to eating through pain. It's the habits that you create to avoid the pain that are the real painful part. And it's the extra weight that you carry around that causes the pain. Then the realization hits. The way you are living is more painful then the pleasure you are finding in food. Logan was a baby. When I took a good look at my life at 29, I realized that this was not what I wanted for him. I didn't want him to go through the depression and the bullying. I decided it was time to make my old lifestyle as painful and unappealing as possible.

Get the Free Course here: https://nobsweightloss.com/free-course-organic/   I used to be the Queen of BUSY. I've always been able to get a lot done but also one of those chics who felt hurried, exhausted and never feeling accomplished. This episode I talk about what changed for me to go from being busy to doing more than I ever have without needing to crap an extra hours each day.  

Get the Free Course here: https://nobsweightloss.com/free-course-organic/   I'm a busy lady just like you. I can tell you one thing:I attract women who get a lot done and feel they have no time left for themselves. That's why I want to talk about self-care a minute. I decided a long time ago that self-care was not optional. But, I also don't define it like most people. Self-care, for me, is taking time each day to clean out my brain. I need to know what's going on in there that needs re-directing. Just because I wake up in a sour mood doesn't mean the day is shot. It means I need to ask myself to generate the feelings I want for the day.   To me planning and assessing is self-care. The ultimate form of self-care is my mental health. Knowing I am prepared for my day, thought ahead, decided how I was going to show up for the world is the best gift I give myself. Sure I get my hair done, go out to dinner every now and then, but the real form of self-care I love is taking a few minutes to just figure out how I am

Get the Free Course here: https://nobsweightloss.com/free-course-organic/   If you want to lose weight and drink there are a few things you must know. First, keeping up your current booze habit is no different than saying I want to eat cake and lose weight. You CAN have wine and you can have cake... But you CAN'T have either of them or both whenever you want. That's the real problem. Are you having cake and booze when you want it or when you plan it? The best way I know how to teach you to lose weight is to do these THREE SIMPLE things: Know what you are eating and drinking. Before you give up food and alcohol get real about what you currently eat, how often, when, and why. When you have this information you are READY to move to the next step. Decide when you will have eat and drink things you know SLOW down weightloss. Decide, plan, commit, and no extras. That means if you plan three glasses of wine Friday and Saturday you don't get a fourth and you surely don't get it on Wednesday when the day was bad. Asse

Get the Free Course here: https://nobsweightloss.com/free-course-organic/    Do you ever dread weighing yourself? I had a PNPTribe member call weighing in an "emotional rollercoaster." When you weigh in you do you know what you are ACTUALLY weighing? Probably not. If you did then you would have zero problems getting on that scale no matter how you showed up with food this week. Your issue might be you are weighing your self-judgement. That's a waste of time. Ever thought these things? "I'll never lose weight." "OOOHHH I was so good this week!!!!" "I lost 2lbs. but I have like 78lbs. to go." "I lost 2lbs. so tonight I can have that extra margarita and chips." That's weighing your self-judgement. You are weighing how you think about that number instead of the your body weight. Those thoughts are not helpful. Here's what you must know... When you weigh the only thing the scale reflects is your fat, muscle, water, and organs. Each of those are responding to hormones, your actions, and the barometric pressure. Yes