Primal Potential - The Anti-diet Solution To Mastering Fat Loss Naturally

What is the one hour strategy? Great question. I came up with it the other day while brainstorming a few ways to help some of my clients. It is often straight-up hard to create momentum with good choices you feel proud of when you haven't been making them consistently. Breaking the cycle of choices you don't feel good about and repeatedly making choices you do feel good about, well, that's not always easy. Enter: the one hour strategy. http://primalpotential.com/261-one-hour-strategy-create-winning-days/ The One Hour Strategy To Create More Winning Days The one hour strategy is based on one or all of the following questions: What can I do in the next hour to take care of myself? What's the best way to spend the next hour? What can I do in the next hour to feel proud or more in control? In the next hour, what choices would be my best? You can implement the one hour strategy in the middle of a tough day, at the start of a day, or towards the end of a day during which you need to feel more balanced, focused o

Is it weird for me to say that I love this episode? Because I REALLY love this episode. I used to DREAD holidays, vacations, dinners out, birthdays and pretty much any celebration because I had no idea how to enjoy myself and enjoy the food without going way far overboard. That was exhausting and a lot harder than it needed to be. In today's episode I'm sharing anti-diet holiday success strategies so you can enjoy your holiday, enjoy your food and feel great afterwards. You don't need to ditch your goals to enjoy the holidays and you also don't need to deprive yourself of the special things that are really worth indulging in. http://primalpotential.com/260-anti-diet-holiday-success-strategies/ Anti-Diet Holiday Success Strategies In today's episode, I ask you to consider a couple of questions: What would it look like for you to go to a holiday gathering, party or dinner out and feel amazing during and after? What would you need to change to make that your new normal? What's "the middle" for you - that area

Today's episode is an activity I want you to go through with me. I'm going to ask you a series of questions and I want you to write your answers down on paper. Sometimes, we aren't doing what it takes to make progress because we haven't defined the work we need to do. If that's your problem, I'm going to help you define it today. Other times, we aren't doing what it takes because of mental or emotional barriers. As I'll share in today's episode, many people's issues aren't food or fitness but rather self-talk, self-discipline or self-doubt. We'll start with a basic question "Do you know what to eat for your goals?" and take it from there. If you're looking to overcome your internal barriers, be sure to check out FAQs about Breaking Barriers here or enroll here. http://primalpotential.com/259-what-to-eat-for-your-goals/ Do You Know What To Eat To Reach Your Goals? In today's episode, I talk you through a workflow of the following problems so you can determine your next steps toward your goals. Do you know wha

In episode 257 I talked about the danger of diets. I repeated what I've said a million times before: short term strategies lead to short term solutions. However, I talked about how there aren't short cuts to lasting success. If you want to not yo-yo diet anymore, if you want to not obsess about food and weight loss for the rest of your life, if you want to feel like you can enjoy indulgences without guilt or regression, there are certain skills you HAVE to build and most diets aren't teaching them. In today's episode, I'm talking in more detail about those 4 skills and going through specific, real-life examples of how you can begin to build them today. http://primalpotential.com/258-4-required-skills/ 4 Required Skills You Can't Be Successful Without Thinking before you act & not being owned by your impulses or emotions Living in the middle (not being only "on" or "off") Becoming a "now" person (and not putting off your goals until tomorrow, next week or next month) Paying more attention to your body and

I think we can all relate to being attracted by a diet promising rapid results. We want the results and that matters more, in the moment, than whether or not we can sustain them. I loved what I read in a recent issue of The Harvard Business Review: The good news is, you're making good time. The bad news is, you're lost. All too often, we care more about pace than sustainability. This means that we do the same work over and over, we spend far too much time, money and energy on results we won't sustain. In today's episode, I'm sharing something that most people aren't talking about. It's really not about how you lose the weight. It's about whether or not you develop the life skills you'll need to sustain your results. http://primalpotential.com/257-the-appeal-of-a-new-diet-what-no-one-is-telling-you/

A couple months ago I shared with you guys that I was taking on a scary-for-me challenge: hot yoga. Specifically, 45 90-minute hot yoga classes in 45 days. The 45 days have now gone by (dang, time flies) and I'm sharing with you my final thoughts. Specifically, I'm sharing what this challenge taught me about all-or-nothing thinking and why there is no "wagon". Yeah, that notion of being on or off "the wagon" has got to go! http://primalpotential.com/256-there-is-no-wagon/ Anti-Perfection & Why There Is No "Wagon" I didn't make it to 45 classes in 45 days and I still count it as a massive win. Yeah, we build this vision of perfection and expectation when we start something new or set a goal. That's normal. What's normal but not helpful is to see anything short of that vision as "failure". It's not black and white. There are more possible outcomes and more possible ways to win than the way you've pre-defined it. In fact, I think success will almost NEVER look like you envision it before you start. Don't sel

For most of my life, I desperately wanted to change but didn't believe I could. I doubted myself and my ability to change. I was completely overcome by paralyzing self-doubt & negativity. It was toxic. In today's episode I want to talk about these things and share my thoughts about how we can overcome self-doubt, disbelief and negativity to take action and improve our lives. No more waiting. Now's the time. http://primalpotential.com/255-dealing-with-self-doubt-disbelief-negativity/ Dealing with Self-Doubt, Disbelief & Negativity You cannot hold someone else to a higher standard of doing right by you than that to which you hold yourself. The fastest way to overcome self-doubt is to take small, incremental steps in the direction of your goals. You are only confined by the walls you build - what walls are you building with your thoughts, words, actions or limiting beliefs? What are you negatively manifesting? What barriers or obstacles are you building with your thoughts, words or actions? How can you

Fear will hold you back. I get emails every single day from listeners looking for how to overcome fear. The fears are different, but the problem is the same. I'm afraid I don't have what it takes I'm afraid that even if I'll lose the weight I'll put it back on Fear of missing out gets me every time What if I have loose skin when I lose the weight? Fear impedes action and is fueled by thought. In today's episode I am sharing how to overcome fear and turn "what if" into "what now". http://primalpotential.com/254-how-to-overcome-fear/ How to Overcome Fear Fear is a case of too much future & not enough present Thought fuels fear Use affirmations to redirect your focus when you're focusing fear I'm not there yet That's not real now What can I do now? What is my next step? In this moment, you are creating the conditions of your future - is it the future you want or the future you fear? "Thinking will not overcome fear, but action will." W Clement Stone Turn your "what ifs" into "what nows" "Remove the ve

I don't think any of us would argue that having more self control would be a positive change in our lives. But, easier said than done, right? In today's podcast I'm helping you understand effective and ineffective ways to build more self control and I'm also sharing a willpower challenge that will help you make this a more concrete, tangible objective. http://primalpotential.com/253-building-more-self-control/ How To Build More Self-Control "If you conquer yourself, you can conquer the world" Paulo Coelho If you rule over yourself, there is no door that won't open for you. Today I'm sharing a 7-day willpower challenge and explaining how we can be smart about our attempt to build more self-control. Here are a few key points from today's episode: Self control builds self-esteem, not the other way around! If you want more self-esteem, build more self-control. Will power gets stronger with use. Repeat decisions require less and less energy Are you creating a willpower deficit? Identify opportunities to operate

Do you know what you really want? I used to be incredibly frustrated with myself & confused: I desperately wanted to lose weight but I wasn't doing the work. How could I want something so bad yet continuously make choices which sabotaged that desire? I figured it out: I didn't really understand what I wanted & why. Today we're talking about values and principles because I strongly believe this is required work if we want consistency & progress. This is one of my Fat Loss Fast Track veteran webinars where I challenged them to establish their values and principles and showed them how we experience tension & frustration when we aren't thinking or acting in alignment with what we want most. Values & Principles Today I'm sharing one of my webinars from my Fat Loss Fast Track veterans group. I hope you love it! Definitely take a listen! Are these things aligned: What you want What you say What you think What you do Your values are what is most important to you. Your principles link your values

Let's stop justifying indulgences. Let's stop talking ourselves into treats when we want our goals more. Today, I'll tell you how! You don't have to justify brussels sprouts or chicken, so why do you feel like you need to justify treats? Beyond that, is the way you're justifying them even true? Are you being honest with yourself with your justifications? In today's episode I'm talking about HOW you can stop justifying and start owning your choices, whether they're aligned with your goals or not. http://primalpotential.com/251-justifying-indulgences/

There are so many things competing for your focus. It's easy to feel overwhelmed and like the deck is stacked against you. It's easy to focus on what you can't do. Maybe your schedule isn't conducive to the changes you want to make. Maybe your spouse isn't supportive. Maybe you're overwhelmed. Maybe you have a long history of giving up on yourself and you struggle with belief. I get it. Those are all very real. But, focusing on those things don't help you and focusing on those things isn't your only option. In today's motivational minisode, I'm challenging you to focus on this: what you can do. What you are willing to do. What step you can take. What options you do have. What progress you're ready to make. Do not miss this powerful motivational minisode! http://primalpotential.com/250-motivational-minisode-focus/

Today is about ending excuses, especially that tried & true excuse of, "I'll start tomorrow". Here's the reality: it doesn't matter how motivated you are, it doesn't matter how great your plan is or how much you want it if you are in the habit of talking yourself into delay, deferral or excuses. Instead of focusing on what to eat, when to eat or the latest, greatest diet, I encourage you to look at the ways you talk yourself into not doing the work, and focus on overcoming those limitations. We're doing that together in today's episode. Don't miss it! http://primalpotential.com/249-ending-excuses Ending Excuses: "I'll Start Tomorrow" Yes, tomorrow exists. However, it has nothing to do with what you can do today. When we put off our plans, when we defer our goals to tomorrow, it's just a way of making ourselves feel better about not doing the work. We don't want to say "I'm not going to eat healthy" so instead we say "I'll do it tomorrow". What you can do tomorrow doesn't have anything to do with what you

The other day I asked my Fat Loss Fast Track veterans (folks who have been through more than one Fat Loss Fast Track with me) where they feel strong in their fat loss journey and where they don't feel so strong. One of the most common areas of struggle was evenings. Nighttime choices. The choices made after work and during/after dinner. I don't think they're alone in that struggle. Are evenings hard for you? They used to be my biggest area of struggle, for many reasons, and today we're talking about how to improve your evening eating habits and get to a point where you feel confident in and proud of your nighttime choices.   http://primalpotential.com/248-improve-evening-eating-habits/ How To Improve Evening Eating Habits There are many reasons for the evening struggle. Unfortunately, we tend to focus on what's wrong with the evenings instead of focusing on how we can make improvements. Think about it, it makes sense that evenings are hard. We tend to be more tired in the evening and have more energy in the

Totally random episode here! So random it doesn't even get a number or official show notes! Take a listen to this short episode I recorded while pacing in my living room with my new thoughts on all or nothing thinking and what yoga taught me about the on/off approach to nutrition & fitness.

I'm sure you've heard that comparison is the thief of joy yet most of us manufacture insecurity & shame by comparing ourselves to others. In today's episode we're talking about why it's so important to keep your eyes on your own work but also HOW to do it. It seems like we almost automatically compare ourselves to others. Plus, when we stop comparing and pay attention to ourselves, we are often confronted by negative thinking & judgement. http://primalpotential.com/eyes-on-your-own-work/ Eyes On Your Own Work (And How To Stop Comparing) In today's episode, I explain the dangers of comparing yourself to other people. Frankly, they have NOTHING to do with you and your journey. See, when we focus our attention on other people, we can't be focused on ourselves and the opportunities in front of us to grow, improve and take action. The only journey that matters is your journey. Any time or energy spent on someone else's journey is time wasted. One of the reasons we focus on others is because we aren't comfo

If you feel stuck, frustrated, confused or like you aren't seeing the progress you want, don't miss these 5 dietary changes for faster results. The key to today's episode lies in not seeking new information but in measuring your own consistent implementation of what you already know but aren't yet doing. http://primalpotential.com/246-5-dietary-changes-for-faster-results/ 5 Dietary Changes For Faster Results Often, we sift through information evaluating what we know instead of what we're consistently doing. If we know something already, we gloss over it, whether we're consistently doing it or not. Today that stops. As you listen to these 5 dietary changes for faster results, I don't want you thinking of what you know or what you don't, I want you evaluating what you're doing consistently and what you're not. As you hear each strategy, ask yourself the following questions: Am I doing this? Am I doing it consistently? Is there room for improvement? How will I implement those improvements today? How can I prac

I don't know about you, but I used to think that people who reached their goals simply had something I didn't have. They had more motivation. More self-discipline. Better genes. Whatever they had that made them successful, I just didn't have it. I was wrong. And if you think that way, you are too. In today's episode, I want to talk about how successful people think. I want to look at how successful people respond to things that might be a real challenge to you - temptation, setbacks, frustrations - so that you can stop letting those things stop you. Today is about figuring out how to turn your stop signs into starting lines. http://primalpotential.com/245-how-successful-people-think/ How Successful People Think There are two ways to approach your choices: You can blame them on other people and circumstances outside your control (work, time, etc) You can acknowledge that you are totally in control of every choice you make How successful people think: No matter what happens around them, they acknowledge that

Life can be very hard. Many of deal with far too many negative emotions. We get frustrated, we feel lonely, overwhelmed, angry, sad. We focus on fear of the future and shame around the past. Instead of helping you improve your responses to negative emotions, today's episode will help you overcome negative emotion. Yup, put it behind you. Let it go. Because honestly, the ROI (return on investment) of letting go of this negativity is far greater than the ROI of practicing a better reaction to it. If you found this episode helpful, I think you'll really enjoy my self-guided e-course, Breaking Barriers, which is all about overcoming emotional eating, negativity & self-limiting beliefs. http://primalpotential.com/244-overcome-negative-emotion/

Let's get back to the basics of metabolism to help you figure out why you aren't losing weight and what you can do about it! I recently shared with you guys that episode 240 was one of my favorites - we were talking about how your body allows or disallows fat burning and what you can do to control this cellular & hormonal signaling. Understanding these concepts is really the key to figuring out why you aren't losing weight or why you're always hungry or why you can't get your cravings under control. After that episode, some of you shared that it went a little over your head. Since this is your show, that's not okay with me! I want every episode to be FOR YOU so we're breaking it down today to ensure that everyone understands these important basics of why you gain weight, why you aren't losing weight and what you can do about it. http://primalpotential.com/243-metabolism-101-why-you-arent-losing-weight/ Metabolism 101 - Why You Aren't Losing Weight If you want the detailed science & technical explanat