Follow Your Gut
Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.
Episode 66: 3 Steps to Stop Weekend Overeating
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Summary
Who’s done it? Raise your hand high if you do really well with your eating Monday through Thursday, then Friday night hits and your habits go to hell in a hand basket for the next 3 days.
I know I have! You make it through a stressful week and the ultimate reward is that Friday night pizza you enjoy while watching Netflix.
Then Saturday hits and you find yourself gravitating towards those chips and cookies you did so good at avoiding all week.
Then Sunday comes and it’s time for brunch and...
Episode 57: Kaizen: Your Secret Weapon for Lasting Habit Change?
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Summary
What is kaizen??
It's a Japanese term for 'continuous improvement' and it relies on small, incremental, consistent changes that lead to potentially massive improvement and transformation.
Both research and my own experience shows, this is by far the MOST effective strategy for long term weight loss.
How can it help with weight loss?
- When you set small, manageable goals, you experience the dopamine rush of quick wins. Leading to greater motivation to keep going instead of the discouragement that...
Episode 56: Could Your Weight Loss Plateau Be Stress Induced?
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Summary
This week, I hopped on a call with a woman who I'm guessing you may relate to. She was frustrated by a sudden weight gain after having maintained her weight for 7 years. And it seemed no matter how hard she tried, nothing was working to get it back off.
She went from fasting for 18 hours per day to fasting 21 hours per day (and felt like shit while not dropping an ounce). She was working out hard 6 days per week. She was only eating 500-600 calories per day. She felt like it was hopeless, like she...
Episode 54: If I Had to Give ONE Tip to Lose Weight, Feel Your Best, and Prevent Disease... THIS is it!
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Summary
We were all told as kids to 'eat your fruits and veggies'. But how much is enough? What counts as a serving? Why do we need so many? And how do we fit them all in??
These are the questions I'll be answering in this week's episode of the Life Unleashed Podcast!
How Many Servings of Produce Should You Aim for Daily?
8 Fist-Sized Servings (approximately 3/4 cup each).
Why So Many?
Episode 51: Sugar Cravings Suck! Here are 3 Steps to Conquer Them.
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Summary
Sugar. It can be such a source of joy, comfort, and celebration, while it can just as easily transform into an uncontrollable source of weight gain, shame spirals, and some rough bouts of acne and bloating (I know... hot).
And just like you, I've been there, walking that line between the good, the bad, and the ugly side of sugar.
But why is it so hard to walk that line? Why is it such a slippery slope? And is there room for sugar in a healthy, well-balance diet?
I...
Episode 49: 4 Mental Shifts to Stop Yo-Yo Dieting for Good
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Summary
So you want to lose weight, you're ready to take your fitness goals off the back burner, and kick your butt into gear. And low and behold, like an answer to your prayers, you see an ad for the newest diet that promises you'll drop 20 pounds in your first month, and all you have to do is (fill in the blank).
You've been here before. Sometimes the fill in the blank is simple and straight forward, like cutting out all added sugar. Sometimes it's gross like only drinking a concoction of lemon and cayenne...
Episode 42: 5 Mistakes That Are Killing Your Motivation to Workout
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Summary
If you struggle staying motivated to workout regularly, I totally understand. Even as a personal trainer I struggle with this from time to time. But while we tend to preoccupy ourselves with finding motivation hacks, rarely do we take the time to figure out how we're sabotaging our motivation to begin with.
1. You're pigeonholing what it means to 'workout'.
If you say you don't like working out, chances are you have a very narrow perspective on what working out is. Getting your exercise in doesn't mean you have...
Episode 41: Kat's Favorite Things to Grow Your Health and Business
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Summary
Part of creating a life of abundant health, happiness, and success is discovering the tools and products that make the road easier and more enjoyable. Which is why today I'm sharing the things I've found over the years that have been absolute game-changers in my health, business, and life.
1. Favorite Protein Shake: Vital Proteins Collagen + Shakeology
2. Favorite Fitness App: Beachbody On Demand (click the 3-month membership option if you want to give it a try for free) +MyFitnessPal
3. Favorite Water Bottle: ...
Episode 38: 6 Ways to Meal Prep Based On Your Personality Type
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Summary
1. The 'Cleaver'
- When you do something, you do it all the way. You are the ultimate Sunday prep person.
- You're going to want to pick your recipes for the week, put each meal on the calendar, grocery shop, chop, cook, and package your meals. It takes up your entire Sunday but the rest of the week you are 100% food-stress free.
2. Left-Overs Lover
- You feel like there's nothing better than sitting down to a delicious, home cooked meal that you just had to spend 5 minutes warming up.
- Every time you...
Episode 34: The 80/20 Rule to Excel in Health, Business, and Love
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Summary
"Balance is not something you find. It's something you create." -Jana Kingsford
Health
- The 80/20 rule at play: 80% of what you eat is healthy and 'on plan', 20% of what you eat is for 'fun'.
- How to know you're in 'the zone':
- You feel energized.
- You're confident in your ability to maintain your routine.
- You're seeing results without feeling deprived.
- How to know you're off:
- You stop seeing results.
- Old symptoms come back like lethargy, digestive upset, or cravings.
- You feel out of control or like you're swinging...
