Let’s start out 2024 on the right foot with weight loss! These are some of the most impactful changes that you can work on right now to have weight loss- for the long term! Links mentioned: Article: How many calories we burn when walking Weekends Episode 10k Steps Episode Eating Out Episode Setting Goals Episode Some key takeaways from this episode include: Make sure you’re setting very specific goals. If your goal this year is to “eat healthier,” great! But that goal doesn’t really mean much. Plus it doesn’t allow you to problem solve. Set very specific goals to make actual p ..read more

109: 2023 Trends It’s that time of the year where we’re assessing the year’s health and wellness trends! Listen in to determine which trends you should leave and keep going into 2024. Some key takeaways from this episode include: There are so many new and exciting weight loss medications. If weight loss has been difficult for you in the past, this could be an option for you. It will be interesting to see how this impacts the weight loss industry overall in the years to come.  Walking pads are still popular for 2023! And a great way to stay active while you’re working at home. 2020 com ..read more

One holiday barrier that we haven’t covered is the lack of time that this month brings! Staying healthy does take time with cooking, exercise, and planning, but I’m going to give you my top tips for how to stay consistent with these despite the lack of time.   Some key takeaways from this episode include: Make a plan and prioritize to save time. Or to create more time! Make sure to go to the grocery store and think about which health goals you’re going to really focus on this time of the year and drop the rest.  When trying to save time with cooking, think of easy proteins a ..read more

The holidays can feel like an endless rollercoaster of events involving food. You may find yourself saying things like. “I’ll just focus on my weight-loss goals after the new year.” Illa and TMN Coach Catherine encourage you to tune in as holidays don’t have to be this way. You can still work on weight-loss, all while enjoying your favorite holiday foods by using some of these tried and true tools to help you navigate holiday feasting. 2 Tips for Holiday Parties include: Protein and Produce! Capitalize on those P’s. Make sure your plate is filled with good protein sources and a variety of p ..read more

I always enjoy looking at gift guides and thought you would too?! These are my top 10 products/ services to buy that can make weight loss easier for you or whoever you’re buying for this year! (Links are affiliates for me) Links mentioned: Food Scale Measuring Cups / Spoons Gym Membership Walking Pad Weights Brooks Walking Shoes New Balance Walking Shoes Cookbooks 5 ingredient cookbook Skinny taste cookbook Bluezones cookbook Salad Cookbook Evlo Trainer Podcast Interview Blender (Vitamix) Water Bottles Hydraflask Tervis Swell Wearable Device Ap ..read more

I know that I’ve already covered Thanksgiving in 2 different podcast episodes, but this one is focusing in a little more on the traveling and being-away-from home elements. I asked for your struggles on this situation and you answered! So I’m giving you my top tips for your holiday travels on today’s episode.  Links mentioned:   Episode 103: What do Calorie Calculations/ Resting Rate/ Basal Rate Mean? Some key takeaways from this episode include: Make a realistic wellness plan for your holiday trip. Can you think of 2-3 habits that will help you, but won’t overwhelm you? Ex ..read more

103: Why Online Calorie Calculators are Sabotaging Your Weight Loss  PLEASE listen before you totally unravel during the holiday season! Weight fluctuations do not mean that you’re not losing weight. I see too many people think that a higher number on the scale means that they’ve failed and then they give up all together. If you know that it’s just a fluid fluctuation and stick with your healthy habits, you’ll likely see a lower weight a couple of days later! Coach Lacey and I break all of this down for you today.  Some key takeaways from this episode include: Rapid weight loss is ..read more

103: Why Online Calorie Calculators are Sabotaging Your Weight Loss  This has been a topic that I’ve wanted to cover for a while and I’m excited to dive into it with you today! I think using online calorie calculators aren’t the worst thing in the world, but I just see a lot of people giving up prematurely on their weight loss because they don’t understand how to use the tool. In today’s episode, I’m going to explain why using online calorie calculators are likely sabotaging your weight loss with 3 main points and also give you an action plan for what you can do on your own! Links mention ..read more

Around this time of year, my clients’ biggest concerns are how they’ll handle Thanksgiving. It’s a holiday that is characterized by alllll the comfort food, yummy desserts, and festive drinks. While our TMN method allows for enjoying all your favorite foods, Thanksgiving can be a big trigger for overeating or a pattern of restriction if you don’t plan for the day. In this episode, I’m sharing my top 5 tips for how to actually enjoy your Thanksgiving (and the holidays as a whole), even if you’re on a weight loss journey.    Links mentioned: Get healthy Thanksgiving recipe ideas in o ..read more

Hormones are an important topic that’s on a lot of people’s minds lately, especially when it comes to weight gain. In this episode, I’m sharing the biggest lessons I learned from an obesity training certification that I recently completed. I will cover the top three hormones that can affect your ability to lose weight, how genetics play a bigger role in obesity than you might think, and how to adapt your weight loss plan if you’re struggling with your hormones. Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more ..read more