In the latest episode of Fit Girl Magic, it’s all about how to break up with the traditional dieting mindset and find a more sustainable and enjoyable way to be healthy. I challenge the perpetual ‘on’ mode of dieting, introducing the concept of maintenance as an essential phase in our long-term health journey.
How to Exercise Safely in Extreme Heat |356 What If Nothing Is Wrong… Your Life Just Changed?|355 Consistency Isn't a Discipline Problem for Women Over 40|354 Who Are You When You Stop Playing Small?| 353 Why Your Old Fitness Routine No Longer Fits Your Life |352 Over 40? It's Time to Ditch the Complicated Skincare Routine|351 Before You Buy a Weighted Vest… Listen to This|349 It's Time to Stop Following BS Diet Advice from the 90s|348 How to Stand Out on Linked In |347 The Real Reason Women Over 40 Struggle With Consistency|346 Why You Feel Off Even When Everything Looks "Normal" | 345 re You Ready for Fat Loss… Or Just Frustrated With Your Body?|344 Intermittent Fasting After 40: Tool or Just Another Diet in Disguise?| 343 Why You're Doing Everything Right and Still Gaining Weight After 40|342 Stop Starting Over Why the Gym Is Becoming Healthcare| 341 Why Doing Less Works Better for Midlife Weight Loss| 340 Why Doing Less Works Better for Midlife Weight Loss|339 Why Your Weight Feels Stuck After 40 (And What Actually Works Instead)|338 Breaking Free from Food Addiction: How Real Recovery Helps Women Find Peace with Eating|337 How Fat Loss Actually Works After 40|336 Why January Is the Worst Time to Diet After 40|335 GLP-1, Peptides, and the Midlife Metabolism Mess No One Prepares You For|334 Perimenopause, Alcohol, and the Real Reason You Don't Bounce Back Anymore|333 Why Dieting Isn't Working Anymore and What Actually Will|332 Why Cortisol Is Wrecking Your Sleep and Health – Solutions from Stress Nation|331 Sneezing Without Fear: Pelvic Floor Secrets Every Woman Over 40 Needs|330 How to Stay Consistent Through the Holidays (Without Burning Out)|329 How To Lift Harder Not Smarter Over 40| 328 What Every Woman Over 40 Needs to Know About Good Fats with Udo Erasmus|327 2 Diet Lies Midlife Women Needs To Stop Believing|326 5 Must-Have Supplements Every Woman Over 40 Should Know About (and the Ones to Avoid)| 325 Am I the A hole to My Body|324 The Truth About Stress & Midlife Weight| 323 Midlife Weight Loss Without the Hustle|322 What Women Need to Know About GLP-1s, Ozempic, and Midlife Weight Loss|321 Why Weight Loss After 40 Isn’t About Discipline|320 Inflammation or Fat? How to Tell (and Fix It!) |319 Is Your Healthy Lifestyle Actually Stealing Your Life? |318 Do You Want to Stop Being A People Pleaser?|317 Your Guide to the 4 Seasons of Fat Loss|316 How to Make Healthy, Delicious Dinners Easy |315 You didn’t fall off the wagon, you outgrew the plan|314 Inflammation, Hormones, and Perimenopause Truths|313 Why Your Old Diet Tricks Are No Longer Working|312 Surprising Truths About Osteoporosis, Bone Health, and Fracture Risk with Dr. John Neustadt|311 Fat Loss Should Be a Phase, Not a Lifestyle | 310 How to Stop Being Scared of Money with Tess Waresmith|309 How To Flinally Stop Yo-Yo Dieting| 308 How To Ditch Dieting and Feel Amazing|307 Hot Girl Summer Is Out Consistency and Confidence Are In|306 How to Reclaim Your Energy, Sanity, and Self-Compassion|305 Reverse Dieting Over 40: How to Heal a Tired Metabolism |304 What You Must Know About Navigating Hospital Stays What can you do revive your tired metabolism?|302 How to Stop Sabotaging Yourself and Start Nourishing Your Whole Life |301 Consistency is Key: 300 Episodes of Fit Girl Magic's Life Lessons | 300 From Bloat to Bliss: Gut Health Secrets From Punishment to Peace: Rewriting the Rules of Health|298 Sneaky Stressors Keeping On The Belly Fat |297 Prolon's Unique Fasting Method|296 Your Diet Is Stopping You From Losing Weight. Here's Why|295 Redefining Aging and Beauty in Our 40s with Nicole Meline|294 How Change Your Workout for Women 40 and beyond | 296 Building Better Boundaries for a Healthy Lifestyle |292 The Consistency Code: Your Secret to Losing Stubborn Fat After 40| 291| 291 Healing from Within: Gut Health Strategies for Women Over 40 |290 5 Healthy Things to Start Today|289 Keys To Navigating a Career Change| 288 5 Easy Ways to Get Your Health Back On Track| 287 Tackling Nutritional Challenges with Tamar Samuels|286 To Women Who Want A Winter Health Reset| 285 Ditch Trying To Be Perfect In Order to Find Real Success|284 24 Health Myths To Leave Behind in 2024|283 What is the lymphatic system and why women over 40 need to care |282 What every women over 40 ought to know about building muscle|281 Maximizing Your Travel Rewards: Strategies From Points Guru Megan Lanford|280 Your No BS Guide to Building Your 12-Week Health Journey |279 Transform Stress into Calm: Breathwork Secrets|278 The Menopause Mystery—Why Didn't Anyone Warn Us About This |277 9 Ways To Thrive Through The Holidays| 276 The Secrets to a Balanced Metabolism and Reduced Inflammation with Dr. Jane Durst Pulkys |275 The Scale is Not Moving Now What | 274 Creating Sustainable Habits| 273 Season-Based Nutrition: The Key to Sustainable Fitness|272 Simple Tips You Need to Manage Your Cortisol|271 Your Intermittent Fasting Questions Answered|270 Do want to navigate menopause with ease?|269 Is intermittent fasting the magic bullet for women over 40?|268 Unpacking Insulin Resistance: Dr. Morgan Nolte's Guide to Better Health|267 Do I Need To Lose Weight Before Strength Training?|266 From Procrastination to Confidence: A 6 Week Transformation Process|265 What To Do To Get Weight Loss Results Over 40| 264 Moving Beyond Extreme Diets: A New Approach to Nutrition and Exercise| 263 How Do I Lose 30 Pounds in 60 Days?|262 Unlocking the Secrets of PCOS with Dr. Herman Weiss| 261 Three Steps to Shift Your Mindset and Lose Belly Fat|260 3 Ways To Lose Belly Fat Part 3 |259 3 Ways to Lose the Belly Fat: Part 2|258 3 Ways to Lose the Belly Fat: Part 1|257 7 Days Sail Through Summer Day 7 Review 7 Days Sail Through Summer -- Stress and Sleep Sail Through Summer| The Power of Movement Overcoming Diet Plateaus: Insights from My 20-Week Fitness Journey|256 Sail Through Summer Day 4 -- Gut Health Sail Through Summer Day 3 Whole Foods 7 Days Sail Through Summer Day 2 Balanced Plate Day 1: Challenge: Let’s Talk Water! Here’s What Every Women Over 40 Needs to Know About Cholesterol|255 Case Study: Are you doing everything and can't lose weight|254 Stop Chasing Diets: Essential Mindset Shifts For Women Over 40|253 How to Keep Fit During Summer: 7 Strategies That Work|252 5 Ways To Break Free of Quick Fix Diets| 251 Using Red Light Therapy to Heal|250 Diet Lies I’d Tell My Younger Self to Stop Believing|249 Are you ready to break the cycle of burnout?| 248 Mastering Metabolism: The Over-45 Woman's Path to Fat Loss| 247 How To Manage Your Aging Family Members|246 How to Set Life Boundaries|245 Suzette Simon's Candid Breast Cancer Journey|244 Taming the scale: What the numbers actually mean|243 How to Ignite Your Second Act in Midlife|242 How To Eat Over 40| 241 Finding Your Self-Care Magic with Dr. Judy Wright|240 Breaking the Diet Roller Coaster: Tips for Women Over 40| 239 Breaking Free from Diet Culture| 238 What Every Women Over Needs to Know To Break Up With Food Rules|237 what every women over 40 needs to know to break up with food rules|236 How to create a calorie deficit?| 235 Everything You Need to Know About Ozempic|234 Building Sustainable Health Routines for Women Over 40|233 Are you looking to Commit to Your Health In 2024| 232 24 Fitness Myths To Leave In 2024|231 Discover the Secrets About Hair Loss|229 To Women Who Want To Declutter But Can’t Get Started|230 Navigating The Holidays | 1211 5 Weight Loss Mistakes Perimenopausal Women Need To Stop Making|228 Do You Need A Great Workout Playlist| 227 Here's What You Need To Know About Being Consistent| 226 What You Need To Know About ADHD|225 How Consistency Can Transform Your Fitness Routine| 224 Beyond Calories: Demystifying Insulin Resistance and Blood Sugar|223 Who Else Wants To Thrive In Menopause|222 Unleash The Incredible of Intentional Habits|1020 Unlocking the Secrets of Hormones and Metabolism| 1019 Your Diet Needs You Change Over 40| Day 1 Who Else Wants To Know About HRT?|221 Are you ready to face your fitness excuses?|220 Here's what every women over 40 needs to know about cooking healthy| 219 Are You Ready To Thrive In Menopause?| 218 How Can Vitamin D Transform Your Life|216 What Every Menopausal Women Needs to Know About Strength Training|216 Should You Do the 75 Hard Show |215 How to track your menopause journey |214 How To Deal with Grief |213 Are you enjoying your weight loss process| 212 Are You Done with Procrastination| 211 Are you ready to break up with diet culture|210 Menopause: Your Top Questions Answered | 209 What Everyone Must Know About DIET CULTURE AND MID-LIFE|208 Are You Failing For These 8 Common Weight loss Pitfalls|207 Unlocking Wellness at 40+: What Lab Tests Are Essential for Optimal Health|206 What you need to know about the Effects of Alcohol After 40 |205 What women need to know about Alzheimer's|204 5 Things Keeping The Weight On|203 What Every Woman Needs To Know About Hashimoto’s |202 I need To Focus On These 5 Things To Change My Body|201 I Was An OverExerciser||0526 How To Be Your Own Success Story| 200 Do you want a guilt-free summer?|199 What Every Woman Ought To Know About Gut Health| 198 Are You Ready To Be Consistent? |197 Are You Ready To Nail The Diet Basics?| 196 It's time to stop hating your body |195 You Can't Always Be On A Diet|194 How To Successfully Deal With Stress|193 The Power of Atomic Habits| 192 Is Sugar A Really Big Deal? | 191 Are you looking to master self-discipline? |190 What You Ought To Know About Hypnosis|189 10 Weight Loss Mistakes Over 40 You Are Making| 188 Are you ready to make consistent progress towards your goals| 187 Are you looking to improve your brain fog? | 186 The Secrets To Practical Stress Management |185 The secret to weight loss success stop trying to be perfect|184 7 Ways To Build Self Discipline|183 Discover The Secret To Setting Strong Boundaries|182 How to Handle Adrenal Fatigue| 180 Are You Ready To Beat Stress and Overwhelm in 2023?| 181 Are You Making These Weight Loss Mistakes| 179 How to Fall In Love With Your Over 40 Body| 178 Do You Need A Health Reset?| 177 Simple Mindset Tactics That Help You Lose Weight |176 3 Reasons Why You Feel Stuck| 175 Using Math to Overcome Overeating| 174 How To Avoid Diet Boredom| 173 How To Evolve Your Fitness Through The Years|172 Cracking The Belly Fat Code||1104 Belly Fat Code Overview| 171 Hallmark Movies and Dieting?: What do they have in Common| 1028 Are You Ready To Beat Your All Or Nothing Mindset? | 170 Fat Loss VS Weight Loss: What's The Difference?|021 How I Improved My Menopause Story| 167 Hidden Toxins In Our Bodies Mystery Revealed|168 What Every Women Should Know About Menopause|167 Menopause Myths Part 2| 0930 Do You Want To Know More About Macros| 166 8 Common Myths About Menopause Part 1 What Causes Belly Fat In Women Over 40?| What Women Over 40 Ought to Know About Protein| 0916 Are You Ready To Give Up The Busy Badge? |164 Do you Want to Know About Unexplained Weight |0909 3 Reasons to Stop Trying To Do Everything| 163 Are You Ready To Let Go Of Control? ||0903 Do You Need To Press LIfe's Pause Button|162 What exactly is healthy aging? |161 Powerlifting It's Easy If You Do It Smart||160 Are You Ready To Survive The Dog Days Of Summer||0812 Are You Ready To Find The Courage To Change |159 Three Powerful Tips for Women Over 40 Who Want to Make a Change| 0805 Do you want to break from diet culture| 158 6 Nutritional Myths That Must Die| 0729 What is Accountability and Why Do You Need It Show |156 3 Simple Steps to Becoming More Consistent, Over 40|011 What is Accountability and Why Do You Need It| 156 Fitness Lessons I've Learned Over the Years How To Avoid The Shame Spiral and Make Peace With Your Body| 155 What To Do When You Fall Off The Diet Wagon|0708 6 Steps To Making A Change In Your Health| 154 How Long Does It Take To Get Fit?|0701 Client Testimonial: Thank you for teaching me balance|153 Are You Working On Your Mindset| 0624 Do You Know What Brings You Joy?|152 How Do You Know What To Eat? |6 How to focus on the little things and get results| 151 Why Women Over 40 Need To Strength Train| 5 You Are Enough| 150 Stress Free Summer Masterclass Making Time for Self-Care (Even if you’re Super-Busy What To Do When Your Diet Stops Working| 149 Want To Lose Weight? Manage Your Stress | 0527 How To Have A Stress Free Summer| 148 Sleeping the 1st big rock How To Talk To Your Kids About Weight | 147 Are you ready to break up with your diet mindset? |146 The 4 Steps To Consistency Over 40 | 0506 5 tips to get ready for summer over 40| 145 Consistency Is King Over 40 | 0429 Why you need mobility and strength| 144 You Can't Always Be On A Diet | 0422 Why Are You Really Dieting? | 143 You Can't Do It On Your Own| 0415 How To Stop Letting Self Doubt Hold You Back|142 Stop Trying to Be 30 | 141 Stop Trying To Be 30 | 5 The 4 Ms Method | 0327 The Power of Movement | 0324 How Exercise Effects Your Metabolism| 0327 Katie Veazie Strength Training Builds Confidence | 140 Are You Working Out Too Much? | 4 Is Self Care Bull Sh*t? | 139 You don't have to spend hours in the gym to see results! | 2 Creating A Sustainable Healthy Life Over 40 | 138 I Must Workout Hard To Get Results Workouts Don't Need To Crush You Kim| 137 Why Do I Feel So Behind The Secrets To Getting Better Results With A Coach| 136 Client Testimonial: The Power of Mindset| 135 The Power Of A Flexible Metabolism| 134 How to make exercise a habit Kim | 133 How To Reset Your Wellness| 132 Client Testimonial: How To Trust Your Journey| 131 What Makes A Great Fitness Coach| 130 Are You Ready To Stop Making These Nutrition Mistakes? |129 The 10 Fitness Mistakes You are Making| 128 Client Testimonial: I finally had a weight loss strategy|127 It's possible to have balance in life| 126 6 keys to struggle free weight loss| 125 How To Find Your Blind Spots |124 Client Testimonial -- How To Find Your Blind Spots |123 Secrets To Crushing Your Weight Loss Goals| 122 Is it Possible To Eat In Moderation| 121 What Every Women Ought To Know About ANXIETY| 120 Focus on Process Goals To Get What You Want 10 Days To Reboot and Refocus -- Creating a Wellness Vision What Makes A Great Workout For Women Over 40 | 119 Client testimonial Staying Fit For Life| 118 You can be stress free even if you are a stress ball|117 Strategy: The Secret To Weight Loss| 116 The Secret To Finding Your Happiness| 115 Client Testimonial: Even Coaches Need A Coach|114 Are You Ready To Improve Your Sex Life | 113 Accountability Is The Key To Weight Loss Success|112 Tips About AGING PARENTS You Need To Know| 111 Client testimonial: Are you ready to have more energy? |110 Are You Ready To Become Consistent With Your Health| 109 Are You Ready To Dominate Your Weight Loss Fundamentals| 108 Changing Your Mindset Can Help You Easily Lose Weight|107 Setting boundaries is the key to finding balance| 106 Are You Ready To Take Control Of Your Struggling Marriage| 105 are you ready to focus on your weight loss| 104 Here's What To Do To Build Confidence, Faith and Belief|103 Why You Need To Practice Patience To Achieve Your Goals|102 If You Hate Cooking Its Time To Start Creating Automatic Meals|101 There Will Always Be Challenges To Overcome| 100 Are You Ready To Get Out Of Your Own Way| 99 Start Losing Weight Taking These 2 Steps|98 Here is What You Should Do For Injury Prevention |97 You're About To Discover The Keys to Sustainable Weight Loss|96 Breathwork It's Easy If You Do Just Start | 95 Are You Ready To Bust Your Weight Loss Plateau? |94 The Secrets Your Fitness Personality Reveal About How To Lose Weight |93 There are 5 stages to change your unhealthy behaviors| 92 Weight Loss Principles Are Easy If You Just Do It Smart|91 To Women Over 40 Who Want To Beat Life Challenges But Can't Get Started |90 What Every Women Needs to Know About Toxic Relationships|89 Who Else Wants To Be Consistent With Their Health? |88 How a 40 something quickly and easily loses weight| 87 How do You Shift Your Hardcore Fitness Identity| 86 How Your Mindset Improves Your Body|85 Your Key To Fitness Success: Movement| 84 are your healthy living rules are affecting your progress| 83 Are You Ready For A Mindset Overhaul?| 82 Yes You Can Learn To Eat Intuitively | 81 How to Really Start To Use Accountability For Your Health|80 The Secrets To Tracking Your Food | 79 Who Else Wants To Be Successful With TALKING TO Their DAUGHTER about dieting | 78 To Women Who Want To Lose Weight But Can’t' Get Started| 76 Who else wants to balance their hormones naturally | 76 What's One Thing I Wish I Knew When I Started Working Out |75 Boost Your Habits With These Tips Do You Want To Eat A More Plant Based Diet| 74 Are You Ready To Reset Your Wellness | 72 Are you tired of overeating? Do You want to find food freedom? | 72 Don't Just Sit There Start using these 4 Pillars Of Weight Loss|70 How To Do Self Care And Not Feel Guilty| 70 Strength Training Myths Women Over 40 Need To Stop Believing| 69 Who Else Wants To Know The Mystery Behind Pelvic Floor? | 68 Here's What Every 40-Something Needs To Know About Strength Training| 67 The Secret To Overcoming Adversity| 66 Crush Your Cravings How To Create A Healthy Routine In A New Normal | 64 Who Else Wants To Know The Mystery Behind Self Trust| 63 Ways to change your behavior that virtually no one knows about|62 Alcohol and Weight Loss How To Keep It Simple |61 Healing Your Relationship With Food | 60 Can you jumpstart your metabolism| 59 Quick and Easy Ways To Beat Burnout | 58 Why Your Really Need Courage | 57 The Power Of A Daily Routine| 56 You Are Your Habits | 55 Stop Spinning Your Wheels And Start Practicing Patience|54 The Secrets To Living A Lean Life | 53 Adults Friends Made Easy What You Need To Know| 51 What Does Taking Radical Responsibility Really Mean| 51 Are You Ready to Get and Keep Your Fitness Motivation?|50 Are You Ready To Break Up With Overtraining? |49 Apply These Techniques To Increase Your Hydration | 48 You Are Divorced Now What | 47 Are You Ready To Have A Good Night Sleep | 45 What The Heck Are Essential Oils|44 The Best Ways to Streamline Your Nutrition |42 What You Need to Know About Meal Prep| 46 10 Habits Holding You Back From Success| 42 What You Need To Know About Self Discipline |41 Don't Be Fooled You Do Need An Estate Plan | 40 What You Really Need To Know About Self-Care | 39 Is it time to question your relationship with alcohol | 38 how to easily get your act together and be healthy|37 How To Dethrone Your Inner Mean Girl | 36 How It's Possible To Be Healthier In 90 Days |35 Why REPS Is The Only Skill You Really Need| 34 Want A Healthier Life? Focus On Mindset | 33 How To Break Up With Body and Food Obsession | 32 How To Explore Spirituality |31 9 Reasons Why You Are Stuck and What To Do About It| 30 Are You Ready To Stop Dating Mr. Wrong | 29 Apply These Tips To Master Your Nutrition | 28 The Power Of Quality Movement | 27 4 Alternatives To Dieting |26 How To Own Your Body and Your Style | 25 Are You Ready For Life To Feel Effortless | 24 Creating A Wellness Vision That Gets Results | 23 How To Start Keeping It Real | 22 The Ugly Truth About The Pill | 21 Easy Ways to CRUSH the Year End Slump| 20 How To Follow Your Travel Dreams Secrets To Beginning Exercise Quickly And Efficiently | 18 Who Else Wants To Figure Out Menopause | 16 Now You Can Discover Secret Ways To Stop Stressing That You Won't Hear Anywhere Else | 15 To Women Who Want To Learn Healthy Discipline | 14 A New Way To Create Success | 13 Want Big Results Build Small Healthy Habits | 12 7 Steps To Getting Healthy And Staying On Track Food Has No Control Over You | 10 Are You Ready To Pay Off Debt Without Struggling? To Women Who Want To Live More Mindfully, But Can't Get Started | 8 What Every Momma Needs To Know About Being An Empty Nester | 7 The Secret To Effortless Weightloss Revealed | 6 To Women Who Are Too Busy To Get Healthy | 5 What Every Women Ought To Know About Moderation | 4 Discover The Secrets To Healing Metabolic Damage with Natalie Newhart |3 Easiest Way To Create Lasting Habits | 2 What is Fit Girl Magic Being a Healthy 40 Something Today with Esther Blum|1 LIve Coaching Call: Food Teleconference Fabulous Fit Squad Book Review -- Why Diets Are Failing Us 50 Ways to Soothe Without Food Little Book Of Thin -- Fabulous Fit Squad Can I Be A Yummy Mummy? Hungry For Change Fabulous Fit Squad -- Cavewomen Don't Get Fat Book Review: Crazy Sexy Diet
In this episode I talk about how to structure you nutrition similarly to the world of the NBA. I draw parallels between structured and unstructured seasons and the idea of scheduling phases of dieting efforts. I emphasize the importance of strategic breaks to recharge mental stamina and maintain enthusiasm for a fit lifestyle.
The episode delves deep into treating our body’s adjustments like a delicate thermometer, advocating for gradual changes rather than quick fixes. I share my own journey, planning an 8 to 12-week fat loss phase followed by 20 weeks of maintenance. This commitment echoes the central message of the podcast: achieving fitness is a marathon, not a sprint.
Addressing Binge-Restrict Cycles and Food Fears
I talk about the common binge-restrict cycles and food fears many individuals face. I can’t stress enough about the value of consistency over time, challenging the damaging effects of extreme diets. The discussion offers practical advice for listeners wrestling with these issues.
While maintenance may seem daunting, I highlight its unique rewards. I share my personal transformation from an obsessive diet mindset to one that embraces maintenance with joy. The podcast empowers listeners to find a balance that allows for indulgence without guilt, promoting a healthier relationship with food.
I passionately emphasize the importance of savoring the fitness journey, including giving oneself the grace to live fully while prioritizing health. Joining the Fit Girl Magic Facebook group means becoming part of a supportive community that views health as a holistic and enjoyable pursuit.
A significant portion of the episode is dedicated to mastering our dietary choices. I advise against falling for dietary trends and encourage learning to master the fundamentals to better understand your individual nutritional need. My guidance, rooted in personal experience, is aimed at those seeking to break free from fad diets in favor of a lifestyle-friendly approach.
I compare dieting success to winning the lottery, highlighting the empty victory of reaching a goal weight without knowing how to maintain it. I candidly urge listeners to commit to mastering the art of maintenance to avoid the cycle of yo-yo dieting.
I challenge listeners to learn how to cycle diet and maintenance, encouraging you to experiment with their health routines. It’s about cultivating patience, embracing grace, and recognizing the detrimental effects of relentless dieting. The Fit Girl Magic podcast is not just about reaching your ideal weight; it’s about redefining your life by understanding the essence of maintenance and loving the process every step of the way. Join the Fit Girl Magic community today! Fit Girl Magic podcast episode as I work to help shift the focus towards true health and hoping to help you discover joy in your fitness journey. It’s time to break free from the dieting carousel and step onto a path of lasting well-being.
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