Do you find yourself telling the same old story?

If so, this episode is for you.

Telling yourself the same old story is like replaying a familiar tune on a broken record, stuck in a loop of repetitive narratives.

You can be having success, but then something comes up, and the old story comes back into your mind.

Your story became a safety mechanism.

There’s a certain allure to the familiar because your brain likes to keep you comfortable.

While your story has been relevant at some point, clinging to it can hinder your progress.

Coming into awareness and wanting to change is powerful.

To change, you have to get uncomfortable.

You have to do something different.

I’m going to give you my take on how to change your story.

In this episode…

≫[1:40] I had this story that I played over for a long time.

≫[2:39] I had a belief that was connected to the story.

≫[3:51] It comes from a belief for me that ultimately, I’m going to struggle.

≫[4:45] How the same old story shows up...

Are you a snacker or a grazer? Some people are and some are not.

Before I lost my weight, I had a fear of being hungry.

I would always make sure that I had snacks available.

In today’s episode, I talk about snacking and how it might be showing up for you and I give you my take on what to do about it.

In this episode…

≫[4:28] Emotional eating is eating outside of physical hunger because you are trying to satisfy some emotional need.

≫[5:04] If you’re not getting enough water or sleep, your body could be sending you signals because it wants sleep or hydration.

≫[6:45] Before this work, I was afraid to feel hungry.

≫[8:22] If I took everything that I had eaten and put it on a plate, it would be a full meal.

≫[9:02] My take on what to do.

Have you ever wanted to journal?

I remember putting pressure on myself to journal.

I would do it for a few days but found that I couldn’t be consistent with it.

In today’s episode of the podcast, I talk about journaling and a different process that I teach my Transform bosses.

I will teach you a magical secret to help you lose weight.

In this episode…

≫[1:06] Do you put pressure on yourself that if you journaled more, you would lose more weight?

≫[2:29] We put pressure on ourselves that then gives us another reason to quit, beat ourselves up, or tell us that we’re not good enough.

≫[3:12] Writing is very powerful, but I needed it to be different because journaling in the traditional way was not working.

≫[4:21] Losing weight and starting to heal your relationship with food is all about the mental weight.

≫[4:55] Reflection work is about taking old stories or current stories that are holding you down and dumping them out on paper.

≫[5:43] When you start dumping, you sta...

Sometimes, when we’re not feeling well, all we want to do is eat.

If you have been on the diet roller coaster, you have probably associated food with comfort.

In today’s episode, I delve into why we turn to food for comfort when we are under the weather and explore strategies to manage these cravings.

In this episode…

≫[2:08] We crave comfort.

≫[3:59] Our brain goes into automatic mode.

≫[5:24] We’ve tied certain foods to getting better.

≫[6:59] Trauma from diet restriction can resurface.

≫[8:02] My take on what to do.

The holidays are quickly approaching.

They are full of busyness and sometimes we power down.

We start having the conversation with ourselves that we will just wait until next year.

In today’s episode, I discuss the reasons why the holiday season can be harder and I give you tips and tools to help you not give up on yourself.

In this episode…

≫[1:40] It’s important to learn how to still care and show up for yourself during the holidays.

≫[4:52] We have made the association in our brains that rest equals comfort equals food.

≫[6:14] My take on what to do.

≫[6:49] Put some space between feeling a negative emotion and doing something.

≫[8:19] What makes me joyful? Leave the comparison of what everyone else is doing.

≫[9:11] You are worth showing up for yourself and caring for yourself.

≫[10:05] Do something simple every day.

≫[10:16] Show yourself some kindness and love.

Diets focus on short-term results and quick fixes.

Diets are often too restrictive and unsustainable.

Until you heal the core issue, you will just gain weight back.

In today’s episode of the podcast, I share why diets don’t work long-term and I give you my take on what to do.

In this episode…

≫[4:42] My thoughts created my feelings and my feelings were driving everything I was doing or not doing.

≫[5:29] I have learned how to have acceptance for me, for my body, how to have love for it, and how to go through life’s ups and downs and come back to myself.

≫[6:58] I want to help you develop that voice inside of yourself that says, I can do this.

≫[7:55] The diet roller coaster is this losing and gaining of weight through restriction and binging and overeating.

≫[9:27] If you don’t fix the core issue, you’ll just gain the weight back.

≫[11:59] I had to learn how to fit this into my lifestyle so that it would work for me.

≫[15:03] Allowing yourself to feel negative emotion ...

If you have been on the diet roller coaster, you have probably quit on yourself before.

In today’s episode of the podcast, I am going to give you different triggers and reasons that we end up quitting on ourselves.

In this episode…

≫[4:03] When you can start to see the triggers, then you can make different decisions.

≫[4:44] Lack of self-belief.

≫[6:36] Physical weight is just a symptom.

≫[7:05] We quit because of external pressure.

≫[8:54] We quit because we have fear of judgement.

≫[10:37] Perfectionism can cause us to quit.

≫[13:28] Perfectionism keeps you paralyzed; you don’t do anything.

≫[14:17] Burnout is another trigger.

≫[16:01] My take on what to do.

≫[17:44] To take actions that serve you, you have to think differently.

Time. We make the excuse that we don’t have enough time to do the things for ourselves.

We don’t have time to live the life we dream about. Creating time for me is prioritizing what matters and being honest with myself on time has helped me to create a life of my dreams, to lose weight, have the career and business I want, and to show up for all the humans in my life.

This is available for you too.

In today’s episode of the podcast, I challenge you to find the real reason why you don’t have time to lose weight and live a life that you create.

I want you to send me an email on what you are going to do – what action will you do to create more time.

I want you to overload my email inbox, [email protected].

In this episode…

≫[2:28] Time is one of the challenges that people believe prohibits them from losing weight.

≫[4:07] If I am not intentional with my time, I focus on low value things.

≫[7:10] It’s scary to go after the version of you that is not at her natural wei...

Do you do good all week and then overeat on the weekends, sabotaging any success you have already had?

In this episode, I share why it happens and what to do.

In this episode…

≫[1:44] I had a routine during the week so staying on track was easier. I think this is normal.

≫[2:14] It’s important to understand and get curious about why you may be overeating.

≫[3:39] We have associated food with comfort. We get a dopamine hit from a lot of our favorite comfort foods.

≫[5:07] Weekends can be difficult because we start telling ourselves we deserve it.

≫[6:54] You have a busy schedule during the week, so you push your emotions down.

≫[6:50] This is for all my working ladies

≫[8:43] Get curious

≫[9:08] My take on weekends and weight-loss

≫[10:49] Creating a weekend routine

≫[12:37] Talking to yourself more than you listen

≫[13:01] Shannan’s tip for weekend success