In today's episode I share a conversation with one of my Masters Club clients. When I asked her about the most significant changes she's made in her life, she shared how she's now certain that she is in control of her life. She's in control of her food choices, her physique, her career, finances and much more.
Our discussion centers around a few follow-up questions: did you always feel like you had that control? And: how did you create it? How has that sense of control impacted how you take care of your body?
Specifically, we talked about how she transitioned to feeling limited because of her circumstances to feeling empowered regardless of her circumstances.
Then we got talking about her struggles. She isn't seeing the physical progress she knows she is capable of and she feels like she needs more standards for herself when it comes to food. We quickly got to the root of the problem: eating too much of the "right" things. She's improved the quality of what she's eating, but the quantity is probably a bit much for her goals.
Together, we established a strategy for paying more attention to how much she's eating versus how much she needs to eat.
Don't miss today's conversation!
http://primalpotential.com/360-taking-control-life/
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Wednesday July 12th is Primal Potential's 3rd anniversary. Pretty crazy, right? The very most important thing to say today is THANK YOU.
Primal Potential wouldn't exist without you & it exists for you. In today's episode I'm sharing some ideas I have for making this community even more fun & transformative for you.
From the bottom of my heart, thank you for making Primal Potential what it is and everything it will become. I am beyond grateful for you!
If you want to help me celebrate, it would mean the world to me if you'd take a second to leave a rating & review of the podcast on iTunes (Apple Music) or wherever your listen.
http://primalpotential.com/359-3rd-anniversary/
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Excuses, procrastination & not trusting yourself stem from one problem: communication.
We all understand the importance of honest & productive communication with others, but we don't spend much time improving the way we communicate with ourselves. This is a problem.
To overcome excuses, to begin to trust yourself and to get to a point where what you say you'll do actually means something, improve the way you communicate with yourself.
Today we'll talk about how.
http://primalpotential.com/358-tackling-excuses-procrastination/
How To Communicate Like A Buddhist
Breaking Barriers - Overcoming Emotional Eating & Self Limiting Beliefs
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The other day on my daily blog I invited you to "ask me anything" and today I'm sharing my answers. Some of the questions are personal in nature - everything from my goals & recent progress to whether or not I have a boyfriend. Others are playful and some are certainly tactical.
I consider you guys family and I love when we can get to know each other better. Today, you'll hear a little bit more about my own journey, my life as well as my thoughts on things like sugar addiction, perfection and working out.
http://primalpotential.com/357-elizabeth-answers-questions/
Temptation & Fighting Against Yourself
Breaking Barriers - Overcoming Emotional Eating & Self Limiting Beliefs
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Do you feel like you're a bit complacent? You want more results but you're just not pushing yourself to get those results?
On today's episode I'm talking with one of my clients who has lost 70 lbs and wants to lose more. When I asked about his current challenges & struggles he said, "I've become complacent."
He finds himself rationalizing choices because one treat or indulgence won't really make a big difference in the long run.
Part of this is human nature. Our motivation, if not constantly cultivated, ebbs & flows. Plus, with 70 lbs of weight lost, it's easy to focus on how much you've accomplished and use that to justify throttling back on the effort.
And, we can rationalize & justify pretty much everything.
The problem is: that's not what this client wants. He doesn't want to throttle back. He doesn't want to rationalize & justify. He wants to overcome the complacency. Today, we talk about how.
http://primalpotential.com/356-complacency-rationalization/
Summer Fat Loss Fast Track Info
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This might be one of my favorite episodes ever. Here's what happened: I got an email from a client who was really struggling. In the heat of a moment of frustration, she wanted to eat.
She was simultaneously making choices that weren't aligned with her goals AND mad at herself that she was still fighting these battles with food.
While bemoaning the ongoing struggle, she chose to turn to food.
She was feeling emotional, overwhelmed and held captive by temptation & surrender.
We went back & forth over email and voice note and when it was all said & done, I asked if I could share our exchange on the podcast. Fortunately for everyone who listens, she said yes.
Don't miss this one.
http://primalpotential.com/355-intensity-of-temptation/
Summer Fat Loss Fast Track Info
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Are there foods that you feel have more power than you do? Like once you stop with that certain thing, you just can't stop? Do you ever feel like you're addicted to sugar?
I've certainly been there and so has one of my clients, with whom I'm chatting on today's episode.
After losing 100 pounds, she convinced herself that she had been addicted to certain foods and she didn't have the power or self-control to include them in her life. For a time, that perspective really served her. It helped her keep the weight off and consistently make quality food choices.
However, things changed and she realized she wanted to trust that she has far more control than any food, at any time. She wanted to find her own power and move beyond the idea that food was more powerful than she was.
Today we chat about finding your power, overcoming fear and a different approach to the idea of food addiction.
http://primalpotential.com/354-tackling-food-addiction/
Summer Fat Loss Fast Track Info
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Who hasn't seen the sensational headlines over the past couple weeks? Everything from "Coconut Oil Isn't Healthy. It Never Was Healthy" to "The World Just Fell Out of Love with Coconut Oil".
Where did this come from? Is there new research we need to consider? In today's episode we're looking at this coconut oil controversy, where it came from, the science that is referenced and how you can find what works best for your body.
http://primalpotential.com/353-coconut-oil-controversy/
Summer Fat Loss Fast Track Info
325: Dietary Fats To Avoid & Why
075: Dietary Fat & Cholesterol
Dr. Chris Masterjohn's Podcast On Saturated Fat Research
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One of the primary reasons we haven't reached our goals is that we doubt ourselves. It's not the doubt itself that is the problem, but it's the inaction & inconsistency that stems from doubt.
In today's episode I'm talking about why we doubt and how to leave all your past failures, frustrations and missed opportunities behind you so you can create a dramatically different outcome than anything you've had before.
We talk through legitimate hurdles to success like projecting past failures onto future attempts, valuing information over implementation and much more.
http://primalpotential.com/352-overcoming-doubt/
If you'd rather watch this episode as a presentation instead of listen, follow this link:
http://primalpotential.com/sum17replay
Summer Fat Loss Fast Track Info
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I could have called this episode so many different things. I could have called it "Lifestyle Transformation After Baby". I could have called it "When You Should NOT Workout". I could have called it "Learning To Be Calm As A Fat Loss Strategy". I should probably just keep it simple and call it awesome.
In today's episode I'm talking with one of my Fat Loss Fast Track clients who has lost 90 pounds, 40 of which has been in the last few months of her Fat Loss Fast Track experiences.
At first, we talk a lot about what has worked well for her. We talk about how learning to be less reactive and more calm has helped her weight loss but also her happiness.
Then we start to talk about exercise, sleep and when to push yourself.
Not only is she inspiring, she's incredibly wise and I know you're going to get so much out of her story!
http://primalpotential.com/351-lost-90-pounds/
Summer Fat Loss Fast Track Info
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Too often, we scramble for solutions without taking the time to really define and understand the problem. That leads to lots of effort with little results. We either solving the wrong problem or implementing the wrong solution, or both. It's a waste of time & a fast track to frustration.
Today's episode features a candid conversation with one of my Masters Club clients. Prior to her time in the Fat Loss Fast Track, she was always on a diet. She felt like her only weight loss strategy was "eat less" and she was exhausted by it.
Though she developed a solid strategy that worked for her, she struggled to make consistent positive choices after having a baby and juggling life, marriage & motherhood.
Through the course of our convo we define the problem, toss around potential solutions and determine a course of action to help her learn more about what works for her and get back to feeling her very best.
http://primalpotential.com/350-identifying-the-real-problem/
Summer Fat Loss Fast Track Wait List
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I'm so excited to have one of my Fat Loss Fast Track clients on the show today. She's in the trenches of creating lasting change and refining what works best for her body & lifestyle.
After feeling great about her first 12 weeks in the Fat Loss Fast Track, she struggled with enthusiasm, engagement & consistency in the second 12-weeks.
She talks candidly about cycles of success and how she's fighting back to recreate momentum.
I think it's powerful to see & hear what strategies work for people and how they overcome obstacles. Today's episode is a great example.
http://primalpotential.com/349-success-cycles/
Summer Fat Loss Fast Track Wait List
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Be careful. Your lies will become your truth. The messages we send to ourselves via our thoughts & words become our reality. They are powerful.
Your thoughts & words are not only descriptive but also prescriptive. They are instructions to your subconscious & they inform your behavior.
If you're saying that you're out of control and have no motivation, that will become your truth, whether you want it to or not.
If you struggle with doubt or negativity, don't miss today's episode!
http://primalpotential.com/348-lies-become-truth/
Summer Fat Loss Fast Track Wait List
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I had a busy weekend, full of lessons, many of which came from my first time on a bike in God knows how many years.
Saturday, I ate lots of treats (for me) and several alcoholic beverages. Sunday, I ate really clean & biked around Martha's Vineyard.
On both days, I was reminded of powerful lessons that help me break through my mental barriers, make progress towards my goals and take great care of myself.
In today's episode, I'm sharing 5 of those real-life lessons with you! I hope you enjoy them!
http://primalpotential.com/347-5-life-lessons-for-success-fat-loss/
Summer Fat Loss Fast Track Wait List
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You might not see it this way, but chances are, you're creating chaos in your life.
Often, we turn to food & alcohol in response to stress, emotion, tension or anxiety. Food allows us to escape, avoid & numb whatever is bothering us.
Then, we turn our attention to an attempt to NOT eat or drink in response to these feelings.
However, that's like trying to lower a fever with ice instead of addressing & resolving what's causing the fever.
In today's episode I will share what I wish I knew when I was younger about emotional reactions that contributed to overeating, binging and obesity.
http://primalpotential.com/346-stop-creating-chaos/
Summer Fat Loss Fast Track Wait List
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The other day I overheard a conversation between two women at the gym. One woman was complaining to the other about her stress incontinence, or, as she described it, leaking urine during her workout.
The other woman shared that she has the same problem and they attributed it to having kids and talked about how there was no solution other than surgery.
That's not true.
In today's episode, I'm talking not only about stress incontinence but about how we ignore problems instead of fixing them. That has got to stop.
We power through workouts without regard to what is happening with our bodies. We do nothing about aches, pains, incontinence, headaches and other symptoms instead of looking to identify & resolve the underlying issue.
Whether you workout or not, whether you experience stress incontinence or not, I strongly recommend you listen to this episode, and to your body.
http://primalpotential.com/345-stress-incontinence-solutions/
Summer Fat Loss Fast Track Wait List
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Becoming A Supple Leopard by Kelly Starrett
Find a physiotherapist in your area:
Canada: http://www.physiotherapy.ca/About-Physiotherapy/Find-a-Therapist-Directory
USA: http://www.womenshealthapta.org/pt-locator/
UK: http://www.csp.org.uk/your-health/find-physio/physio2u
Australian: http://www.physiotherapy.asn.au/APAWCM/Controls/FindaPhysio.aspx
New Zealand: http://physiotherapy.org.nz/about-physiotherapy/find-a-physio/
A couple weeks ago I went up to Albany, NY to watch one of the CrossFit regional competitions. All of the athletes were highly skilled and wanted to win. However, being highly skilled and wanting to win wasn't enough.
As I watched the competition, I paid close attention to factors that made athletes struggle & falter as well as common factors that set athletes up for success.
In today's podcast, I'm sharing with you 6 critical strategies that will help you crush your goals based on what I observed at the regionals.
We all want something, but that doesn't mean we consistently do the work to stay focused and achieve our desired outcome. Today's episode will help you crush your goals and move from wanting to win to actually winning.
http://primalpotential.com/344-crush-your-goals/
Summer Fat Loss Fast Track Wait List
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Please do not confuse thoughts with emotions. Many people think that it's our emotions, our feelings, that drive our choices.
It's not.
It's our THOUGHTS. Sure, it can be our thoughts about what we feel, or it can just be thoughts without emotional ties.
If you want to change the choices you make, you've first got to understand the thoughts that drive them, both good & bad.
You have to be willing to surrender this hyper focus on tactic. If you aren't consistently making the kinds of choices you want it, it's not because you've yet to find the right program, meal plan or calorie allotment.
It's because of the way you think prior to making a choice.
Today I'm going to help you discover the thoughts that are helping you, the thoughts that are hurting you and what you can do about it.
http://primalpotential.com/343-drives-choices/
Summer Fat Loss Fast Track Wait List
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Can sun exposure increase your metabolism? Can it help you burn fat more efficiently?
The answer is yes. In today's episode we're going into the science of sun, your skin & hormones to look at how moderate sun exposure can minimize cravings, reduce inflammation, increase energy and support your metabolism & ability to burn fat.
I know our society talks about the dangers of the sun and tells us all to put on sunscreen before we talk to the mailbox but here's the reality: sun burn is bad, the sun is not.
There are many health benefits of sun exposure beyond vitamin D and we'll be talking about them today!
http://primalpotential.com/342-sun-exposure-your-hormones/
Summer Fat Loss Fast Track Wait List
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I had a particularly motivating morning the other day. However, it didn't start out that way. It started out with an onslaught of self-doubt, excuses and self-imposed limitations.
I am not immune to negativity & excuses. I have just as many doubts & excuses as the next person. Sometimes they win. Often, they don't.
In today's motivational minisode I'm sharing my motivational morning and how I work through real limitations without letting them dictate my decisions.
http://primalpotential.com/341-motivational-minisode/
Summer Fat Loss Fast Track Wait List
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I am so pumped to share a powerful conversation I had with one of my Fat Loss Fast Track clients about body image and the real reasons we want to change our bodies, lives & relationship with food.
On today's episode, Kristi and I talk about how the mental game of nutrition and weight loss has not only changed her body but also her life.
She's brave enough to talk about existing insecurities and what it is that she really wants - why she really wants to lose weight & change her body.
If you have ever had a body image issue, this is an episode you won't want to miss!
Huge thanks to Kristi for her openness and inspiration!
http://primalpotential.com/340-body-image/
Summer Fat Loss Fast Track Wait List
How To Leave A Rating & Review (thank you!!!)
I recently sent an email to my Fat Loss Fast Track clients asking them all a direct question: Are you a dropout?
I wanted them to think hard about their level of effort and engagement while giving a lifeline to those who need some extra support & encouragement.
I want to open the lines of communication with every single one of the FLFTers so we can make the rest of the spring FLFT the best of the spring FLFT.
I got some really powerful email responses from folks who have drifted and are struggling. I printed them all out. I studied them and, to the extend that they will let me, I'm working to help all of them become stronger than their excuses.
In today's episode I'm sharing some of their emails with you and talking about mental models to help all of us end the drama, stop sensationalizing our choices & become stronger than our excuses.
http://primalpotential.com/339-stronger-than-your-excuses/
Summer Fat Loss Fast Track Wait List
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There are a series of well-worn lies we tell ourselves about binges. There are a series of stories we tell ourselves that aren't true.
They might be familiar, but they certainly aren't true.
Today I want to help you move beyond overeating and binging by shining light on these well-worn lies and stories.
http://primalpotential.com/338-lie-about-binges/
Summer Fat Loss Fast Track Wait List
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I rarely make blanket recommendations. When I talk about nutrition, I'm quick to say that strategies depend on your goals.
When I talk about nutritional improvements, I'm quick to consider someone's baseline. I'm not going to recommend the Golden Rules of Carbs & Fat Loss to someone who is currently eating fast food & candy every day. It would probably be too big a transition for them, right now.
I think that almost all change is relative to the individual and their goals.
However, there are a small list of changes that I think EVERYONE would benefit from, regardless of their goals and their baseline.
In today's episode I'm sharing what those are and why I think they're so important.
http://primalpotential.com/337-6-changes-need-make/
The Golden Rules of Carbs & Fat Loss
Summer Fat Loss Fast Track Wait List
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I would bet you have someone you admire. Maybe you admire their discipline, work ethic or attitude. I have people like that, too.
And if you're like me, you might wish you were more "like them". That you thought like they think, act like they act, or have the magical qualities of discipline and motivation that they have.
Been there. Totally get it.
But here's what I know: you can change. You can redefine yourself.
I went from work-place slacker to hard-driving overachiever.
I went from careless spender to disciplined money manager.
I went from emotional yo-yo dieter with zero lasting discipline to consistently healthy eater.
You can redefine yourself. I am still redefining myself and today I'll tell you how.
http://primalpotential.com/336-redefine-yourself/
Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating
Summer Fat Loss Fast Track Wait List
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