Afleveringen
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Have you ever thought, âI better eat this nowâitâs my only chanceâ?Or, âI canât throw that away. That would be wasteful.âOr maybe, âThis is vacation food. It doesnât count.â
Welcome back to our 6 part series on excuses called Excuses Exposed. Today weâre talking about Scarcity excuses. Scarcity excuses love to sound noble. Practical. Even generous. But underneath all that helpful-sounding logic is fear. Fear of missing out. Fear of being wasteful. Fear that if you donât eat it now, youâll never get the chance again. Scarcity thinking doesnât just affect your choicesâit erodes your trust in yourself.
Before we get into that, letâs do a quick recap.
In Episode 1, we laid the groundwork: excuses are just mental habits designed to protect you from discomfort. We talked through the Excuse-Proofing processâPause, Ponder, Pivot, Practice.
In Episode 2, we looked at emotional excusesâlike âI deserve itâ or âI just want itââwhere food gets used as a shortcut to reward, comfort, or relief.
Then in Episode 3, we explored minimizing excusesâthose quiet little âjust one biteâ moments that add up more than we think.
Today, weâre looking at scarcity excusesâthoughts that make food feel like a limited-time offer, or a social obligation, or a moral duty to the Clean Plate Club.
Letâs dig into the fear of not having enoughâeven when youâre already full.
Ready? Letâs go!
https://confidentbody.coach/tips/
BOOK: You Are A Miracle
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Have you ever thought, âJust one more bite,â or âThis isnât a real snackâ? And then before you know it, youâve grazed through dinner while cooking it, tasted everything twice, and now youâre halfway into the evening wondering why youâre still hungry... or worse, why you feel stuffed but not satisfied?
Welcome back to our 6 part series on excuses called Excuses Exposed. Today weâre talking about Minimizing excuses. Minimizing excuses are slippery. They sound harmless. They dress themselves up in logic. âItâs just a little taste.â âItâs not like Iâm bingeing.â âThis one day wonât make a difference.â
But if youâve ever felt like youâre working so hard and not seeing results, it might be these quiet little decisions that are clogging up the system.
Before we dive in, letâs do a quick check-in on where we are in the series.
In Episode 1, we talked about what excuses really areâmental habits, not moral failingsâand we walked through the Excuse-Proofing Process: Pause, Ponder, Pivot, Practice.
In Episode 2, we got personal and unpacked emotional excuses. Thatâs when food becomes your therapist, your reward, your stress relief. And we looked at the real needs hiding underneath the hunger.
Today is all about the excuses that donât scream. They whisper.
Ready? Letâs go!
https://confidentbody.coach/tips/
BOOK: You Are A Miracle
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Zijn er afleveringen die ontbreken?
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Have you ever found yourself standing in the kitchen after a long day, thinking, âI just need something sweetâ? Not because you're hungry. Not because it's time for dinner. But because your nerves are fried, your patience has packed up and left, and your brain is screaming, âI need a win.â or âI want to relax and now itâs my turn.â
Or maybe itâs not even about stress. Maybe you had a good day. You got a lot done, you kept things together, and now you want a reward. And that reward just happens to look like a cookie. Or a drive-thru order. Or that giant glass of wine that can fit the whole bottle in one glass.
The problem is that cookies aren't about hunger at all. Itâs your brain asking to be seen, soothed, or celebrated.
Welcome back to our 6 part series on excuses called Excuses Exposed. Today weâre talking about emotional excuses. The ones that whisper things like, âI deserve this,â or âI just want it,â or âItâs not fair.â These are the moments when food becomes your therapist, your reward, or your tiny rebellion.
And listen, I get it. These thoughts feel true. But what theyâre really doing is putting food in charge of your feelingsâand thatâs a lot of pressure to put on a bag of chips.
Before we dig in, letâs do a quick recap of where weâve been and where weâre headed.
In Episode 1, we broke down what excuses really are. Not signs of failure. Not personality flaws. Just mental habitsâways your brain tries to avoid discomfort. We talked about the four-step Excuse-Proofing Process: Pause, Ponder, Pivot, and Practice.
Today, weâre taking that process and applying it to one of the most common excuse families: emotional eating.
But for now, letâs get into the messy, very human world of emotional eating.
Ready? Letâs go!
https://confidentbody.coach/tips/
BOOK: You Are A Miracle
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Have you ever said to yourself, âI know what to do... I just donât do itâ? Maybe youâve had that moment where youâre standing in front of the fridge, not even hungry, thinking, âWhy am I here again?â Or you planned to go for a walk, but Netflix and the couch made an offer your brain just couldnât refuse.
Itâs frustrating, right? Because youâre smart. Youâve read the books. Youâve probably downloaded half the internet on what to eat, how to move, how to lose the weight. So why does it feel like your actions keep skipping town without your permission?
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Welcome to Excuses, Exposed â a special series from the Confident Body Podcast. If youâve ever felt like you know what to do to lose weight, but just canât seem to follow through⊠this oneâs for you. Because guess what? Youâre not broken. Youâre not weak. Youâre not lacking motivation. Youâre just running up against some very convincing stories your brain has been repeating for years. Stories that sound helpful⊠but quietly keep you stuck.
In this six-part series, weâre going to shine a light on the most common mental habitsâexcusesâthat hold you back from feeling confident in your body and consistent in your habits. Each episode will walk you through a specific type of excuse, break it down with real-life weight loss examples, and give you simple tools to recognize it and respond on purpose.
Hereâs what weâll cover:
In Episode 1, weâll start with the basics: what excuses really are, why they feel so true in the moment, and the four-step process you can use to work through them without shame or self-sabotage.Episode 2 dives into emotional excusesâthose moments when food becomes your therapist, your cheerleader, or your quick escape.In Episode 3, weâll unpack minimizing excusesâthe âjust one bite wonât hurtâ kind of thoughts that seem small, but add up fast.Episode 4 tackles scarcity excusesâthe ânow or neverâ stories that push you to clean your plate or eat like itâs your last supper.Episode 5 is all about overwhelm excusesâthe kind that show up when life feels too heavy and food feels like the only relief.And finally, in Episode 6, weâll take on predictable patternsâthe weekend spirals, the holiday free-for-alls, the âIâll start over Mondayâ trapâand how to break the cycle without needing perfection.Each episode is designed to help you pause, rethink, and pivot with purpose. Youâll get real, relatable examples, and a tiny action step to take with you into the week.
So if youâre ready to stop arguing for your limitations and start leading with intention, this is your invitation to begin.
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Today, weâre going to talk about why excuses happens. And no, itâs not because youâre lazy, broken, or secretly allergic to vegetables. Itâs because youâre human. And your brain is doing what it was wired to doâprotect you.
But if we donât call out the excuses for what they are, they start running the show. They keep us stuck in a loopâsame weight, same thoughts, same late-night snacking pattern on repeat.
So in todayâs episode, Iâm going to show you how to recognize those sneaky little thoughts that sound reasonable in the momentâbut are actually holding you back. And Iâm going to teach you the four-step process that helps you Excuse-Proof your mind.
Yes, your brain will still throw excuses at you. Itâs not going to become a motivational guru overnight. But with this process, you wonât have to believe every thought it offers you. Youâll be able to pause, question, and move forward anyway.
https://confidentbody.coach/tips/
BOOK: You Are A Miracle
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Have you ever felt like the harder you chase weight loss, the more drained, discouraged, and disconnected you feel. Itâs like chasing weight loss turns into a full-time job you never signed up for â exhausting, never-ending, and somehow never enough, no matter how hard you try? Like no matter what you do, the number on the scale holds all the power.
Chasing weight loss is like staring straight at the sun. It seems so bright and promising at first â like itâs going to solve everything â until it just leaves you squinting, burned out, and wondering why youâre so tired all the time.
Itâs interesting how reaching a certain number feels so urgent... but even when you get close, it still doesnât feel like itâs fixing the real problem.
The problem isnât that you want to lose weight, but how youâre seeing it. Thereâs a different way to approach your goals in weight loss. One that doesnât leave you fried or frustrated.
Today, weâll cover:
why chasing the number actually burns you out faster,what youâre really hoping weight loss will give you,and how to use a simple tool â a PRISM â to reconnect to the real reasons you started this journey in the first place.Weâll also talk about how to stop letting the scale steal your joy and build real momentum, no matter what the number says.
Are you ready to swap endless striving for strong, steady success?
https://confidentbody.coach/tips/
BOOK: You Are A Miracle
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Have you ever felt super motivated to chase a health goalâonly to hit a wall a few weeks later and wonder, âWhy did I even want this in the first place?â If so, youâre not alone. And no, youâre not flaky or failing. You might just need a pivot.
In this episode, weâre digging into the moments when your goals stop feeling inspiring and start feeling like pressure. Whether youâre unsure about continuing a weight loss journey, craving more peace and flexibility, or just tired of chasing numbers, this episode gives you permission to pause, pivot, and prioritize what actually feels right for you.
What Youâll Learn:
Why itâs totally normal to feel conflicted about your goals (and how thatâs a sign of growth)How to tell when itâs time to shift from outcome-based goals to process-based habitsWhat to do when motivation fades and the scale starts feeling like a tyrantHow to reframe daily health work as maintenanceânot punishmentWhy changing your mind isnât quittingâitâs choosing what matters nowBig Ideas:
Setting a goal without clarity is like decorating your living room for winter in the middle of July. It just doesnât feel right anymoreâand thatâs okay.Weight loss isnât about the numberâitâs about the feeling you think the number will bring. And guess what? You can start feeling confident, strong, or in control before the scale moves.Think of your health like brushing your teeth. You donât expect one brushing to last foreverâitâs regular maintenance, not a punishment.Goals are not tattoos. Youâre allowed to pivot. In fact, the smartest people do.Are you ready to pause, pivot, and prioritize what actually feels right for you?
Aw yeah, letâs go!
https://confidentbody.coach/tips/
BOOK: You Are A Miracle
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Have you ever eaten one cookie and thought, âWelp, I blew itâmight as well start over Mondayâ? Or skipped one workout and spiraled into âIâm just not disciplined enoughâ? You're not lazy, and you're definitely not broken. You might just be tangled up with a sneaky little saboteur called perfectionism.
In this episode, weâre pulling back the curtain on why perfectionismâdisguised as self-improvementâis actually hijacking your health journey. Weâll explore how to shift from all-or-nothing to just keep going⊠even if itâs messy.
In This Episode, Youâll Learn:
Why perfectionism isnât about high standardsâitâs about fear (with fancy shoes)The 4 perfectionist personas in weight loss (hello, Rule Follower and Right Timer!)How to make progress without needing every day to be perfectThe L.I.G.H.T. model to help you grow with self-compassion instead of shameSo are you ready to hit pause on perfection and open up to possibility.
Aw yeah, letâs go!
https://confidentbody.coach/tips/
BOOK: You Are A Miracle
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Have you ever felt like you're always restarting your weight loss journey? Like one week you're super focusedâyou're doing A, B, and Câand the next week, you're thinking, "Ugh, this is so hard. I need a break." So you go back to eating how you want... but then the weight creeps back on, and suddenly you're right back where you started?
It feels like you're stuck in this exhausting cycleâbeing so âon planâ that you burn out, taking a break to live your life, then feeling like youâve blown it and need to start all over again.
Why does it feel like weight loss is the only area of your life where you fall into that black-and-white, all-or-nothing thinking?
Today weâre unpacking:
Why perfectionism makes weight loss feel harder than it has to beHow the "I have to start over" mindset keeps you stuckAnd what to do insteadâso you can make steady progress without constantly hitting the reset buttonWeâre also going to address that sneaky sabotagey thought âI just want to be DONE thinking about weight loss.â
Are you ready to stop swinging between âall inâ and âall outâ and finally find your groove?
Aw yeah, letâs go!
https://confidentbody.coach/tips/
BOOK: You Are A Miracle
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Have you ever felt guilty about spending money on yourself? Like, you have to âearn itâ first, or youâd rather give to others than invest in your own well-being? Or maybe you feel like no matter how much money you make, itâs never enough?
What if I told you that the way you think about money is eerily similar to the way you think about your body?
If you see money as scarce, you might also see weight loss as impossible.If you believe money is stressful, you might also find caring for your body overwhelming.If you struggle to receive money, you might also struggle to receive self-care, love, or nourishment.Today, weâre going to talk about:
The surprising connection between your money beliefs and your body image.How childhood stories shape both.A powerful mindset shift that will help you feel abundantâin both your wallet and your body.Are you ready to break free from the scarcity mindset and start seeing yourself as worthy of investment?
Aw yeah, letâs go!
https://confidentbody.coach/tips/
BOOK: You Are A Miracle
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Have you ever found yourself thinking, âWho am I to think I could do this? Iâm just⊠me.â Maybe youâve started a weight loss journeyâagainâand that nagging voice in your head whispers, âWhat makes you think this time will be different?â Or maybe youâre stepping into a new role at work, finally chasing a dream, or trying something outside your comfort zone, and suddenly, your brain starts serving up a buffet of self-doubt.
If that sounds familiar, youâre not alone. This is imposter syndrome, and itâs sneaky. It makes you believe youâre not capable, not worthy, not enough. And just like those old diet rules that told you you had to suffer to see results, imposter syndrome keeps you stuck, doubting yourself instead of taking action.
Itâs like your brain throws up a big, flashing âDo Not Enterâ sign whenever youâre about to do something important. But hereâs the good news: you donât have to let it stop you.
But today, instead of listening to the "do not enter" sign, weâre going to change it to say âthis matters to meâ. In this episode, weâre going to cover:Why imposter syndrome happens and why itâs not your faultHow to reframe it so you stop feeling like a fraudâwhether in weight loss, work, or lifeThe two-step process to move past it and take action even when you donât feel readyIf youâve ever let self-doubt hold you back,(I mean, we all have right?) then this episode is for you.
So are you ready to ditch self-doubt and step into the brilliant light you were meant to be?
Aw yeah, letâs go!
https://confidentbody.coach/tips/
BOOK: You Are A Miracle
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Have you ever told yourself, "I just have no discipline"? Or maybe "Ugh, I know what I need to doâI just need to DO it!"
It feels awful, right? Like youâre stuck in a loop of frustration and self-blame.
But saying those things isnât just making you feel badâitâs actually keeping you stuck.
In todayâs episode, weâll cover:
Why telling yourself you need more discipline is the fast track to nowhereThe sneaky way your brain keeps you safe (but also keeps you stuck)And how to shift from self-blame to agency and self-efficacy by owning your choicesAre you ready to stop playing the role of victim in your own life and take back your power?
Aw yeah, letâs go!
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Have you ever wondered what itâs like to work with a coach for a year?
This episode is a little different. This is a replay of a conversation between my client Jessie Ellertson and me, where I was a guest on her podcast.
Jessie is a life coach herself and sheâs been my client for about a year. In this episode we talk about the top 12 lessons learned sheâs had as takeaways during our work together.
We talk about everything from how to view invisible progress to handling vacations and holidays to addressing even deeper beliefs about identity and how we want to show up for ourselves in this life.
It was so much fun to recap a year of coaching with Jessie and I am so glad I get to share it with you.
We've got a year's worth of wisdom packed into this episode, and the journey's just getting started!
Are ya ready for the rocket ride? Aw yeah! Letâs go!
Jessie Ellertson is a Military Wife Life Coach. She helps military wives experience peace, love, and JOY while dealing with deployment. You can learn more about her at her website https://www.simplyresilient.net/.
And be sure to check out her podcast, The Simply Resilient - A Podcast For Military Wives.
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/
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Have you ever found yourself in a public place and a random stranger walks by and out of nowhere a super judgy thought pops in your brain. âWhy would she wear that? Didnât she look in the mirror this morning? At least I donât weigh that much.â And then you think âWhat is wrong with me? Who thinks like that about other people?â
Or maybe you find yourself in a situation where you're just dying for someone close to you to make a different choice? Maybe it's your friend, your partner, or even your parents. You think âIf heâd just lose a little weightâŠ. If she just noticed all I doâŠ.. Why do they always have to SAY those things?â
You just KNOW that if they made that one little change, - do something different, say something different, act different, BE different - everything would be better. Or at least YOUR life would be better.
We're talking about those moments when Iâm biting your tongue, trying to keep from blurting out, "Why can't they just see what I see?!"
We've all been there. And it's totally normal! That feeling can come from a place of wanting the best for others, but it comes off feeling victimy and angry. The tricky part is that sometimes, it can leave us feeling a little guilty and empty, like theyâre not measuring up or not being who we want them to be.
And then we end up judging ourselves for judging them. Ugh!
So, what do we do? Do we just bite our tongue and keep those feelings buried inside? Or is there another way? A way that allows us to be true to ourselves and our feelings, while also honoring and respecting those we love so much?
In today's episode, we're going to dive deep into this thorny topic of judging ourselves and those closest to us. We'll explore why it happens, how it feels, and most importantly, how to move through it with grace and love.
Are you ready to peel back the layers of judgment and uncover the truth beneath?
Aw yeah!
Learn more!
www.confidentbody.coach
You Are A Miracle book
https://confidentbody.coach/tips/
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Have you ever felt like your entire sense of worth comes from how much youâre doing for others?
Like, if youâre not constantly checking things off your list, making meals, running errands, or solving everyone elseâs problems, then⊠whatâs your purpose?
And if you do take a moment for yourselfâjust to sit, breathe, maybe even (gasp!) relaxâyou feel a wave of guilt because shouldnât you be doing something?
Thatâs exactly what weâre talking about today. Weâll unpack:
Why itâs so hard to take time for yourself without guilt.How resentment might actually be pointing to what you really want.And how to find your worth beyond being âneeded.âSo, are you ready to reclaim your rest, redefine your worth, and release the pressure to do it all?
Aw yeah ya are! Letâs go!
https://confidentbody.coach/tips/
BOOK: You Are A Miracle
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Have you ever felt like you were the only one struggling with weight loss while everyone else seemed to have it all figured out? Maybe youâve thought, If I really wanted this, Iâd be doing better by now. Or Why is it so easy for them, but I keep messing up?
Or Have you ever set your sights on something excitingâmaybe a new job, a passion project, or even a new relationshipâonly to feel that voice creep in and say, âWho am I to do this?â Thatâs the sneaky little bugger we call imposter syndrome. And oh, does it love to mess with our heads
Now, let me ask you thisâwhat if those thoughts werenât facts? What if that self-doubt, that comparison, that imposter syndrome wasnât a sign that youâre failing but just a normal part of the process?
Today, weâre diving into why imposter syndrome and self-doubt show up in weight loss, why waiting to feel ready is a trap, and how to stop comparison from stealing your progress. Weâll cover:
Why self-doubt doesnât mean youâre failingâit means youâre human.How doubt and action can coexist (yes, you can feel unsure and still make progress).The sneaky way comparison makes you feel like a failure and how to flip it to fuel your success.A lot of times imposter syndrome whispers âWho am I to do this?â. Well by the end of this episode, I hope youâll be thinking âWho am I NOT to?â
If self-doubt and comparison have been steering your journey, itâs time to take back the wheel. Are you ready to stop letting self-doubt and comparison call the shots?
Aw yeah ya are! Letâs go!
https://confidentbody.coach/tips/
BOOK: You Are A Miracle
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Have you ever felt like guilt and shame were your constant companions on your weight loss journey? Like no matter how much progress you make, there's always that voice in the back of your mind saying, âItâs not enoughâ?
Or maybe youâve wondered, How do I even begin forgiving myself for all the things Iâve done or all the times Iâve âfailedâ in the past?
If this sounds familiar, then todayâs episode is just for you. My guest, Debbie Lurvey, is a life coach and weight loss coach who has been through her own incredible journey of losing 100 pounds.
But hereâs the thingâit wasnât just about the weight. Debbie discovered that the key to lasting change wasnât more willpower or stricter rules. It was compassion, forgiveness, and learning to trust herself again.
In this episode, weâll cover:
How guilt and shame can hold us back from real progress.The life-changing power of self-forgiveness.Practical tools to get started, no matter where you are today.Are you ready to ditch the guilt, embrace your imperfections, and start loving yourself while making real progress? Then letâs dive in!
https://confidentbody.coach/tips/
BOOK: You Are A Miracle
Learn more about Debbie at https://www.debbielurveycoaching.com/
April and Debbie Dish on the Truth About Weight Loss
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Have you ever found yourself saying, âIâve tried everything, and nothing worksâ? Maybe youâve been on this rollercoaster for yearsâyou start with the best intentions, make a little progress, and then somehow, it all falls apart. Before you know it, youâre back where you started, wondering what went wrong. Itâs frustrating, itâs exhausting, and honestly? It makes you want to throw in the towel and say, âWhatâs the point?â Sound familiar?
But what if the real problem isnât you? What if itâs the story youâve been telling yourself about who you are and what youâre capable of? What if this old, worn-out scriptâthings like âI always failâ or âThis is just how I amââisnât true at all, but itâs the very thing keeping you stuck?
In todayâs episode, weâre going to unpack how these old stories take root in our minds, why they feel so safe and familiar (even when theyâre holding us back), and most importantly, how to rewrite your narrative so you can finally start moving forward. Iâll share practical steps to shift your mindset and show you how small changes can lead to big breakthroughs.
So, are you ready to let go of the stories that no longer serve you and uncover fresh possibilities for your future?
Letâs go!
https://confidentbody.coach/tips/
BOOK: You Are A Miracle
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Have you ever stood on the scale and thought, "How is this even possible?" Youâve been eating pretty wellâsure, there are treats here and thereâbut nothing extreme, right? Yet, the number keeps creeping up. It feels unfair, frustrating, and honestly, a little defeating.
Do you find yourself thinking, "I shouldnât weigh this much. I havenât done anything wrong!"? Itâs a thought that seems innocent enough, but it might be holding you back more than you realize.
In todayâs episode, weâll explore:
Why that âI shouldnât weigh this muchâ thought feels so valid, but also why it backfires.The sneaky ways it can keep you stuck.And how you can shift your thinking toward a more empowering narrativeâone that helps you take control and start moving forward.So, are you ready to release resistance, reframe your reality, and reclaim your confidence? Letâs dive in!
https://confidentbody.coach/tips/
BOOK: You Are A Miracle
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Have you ever found yourself standing on the scale, holding your breath, as if that number could somehow declare your worth? Maybe youâve thought, âIf I could just lose these last 10 pounds, then Iâd finally feel confident, happy, or good enough.â
But let me ask you this: At the end of your life, do you think anyoneâyour kids, your partner, your best friendâwill sit around reminiscing about what you weighed? Or will they remember the way you made them laugh so hard they couldnât breathe, the warmth of your hugs, and the memories you created together?
Hereâs the thing: when we fixate on the scale, we miss out on the life thatâs happening right now. We pour so much energy into what weâre notânot skinny enough, not fit enough, not âthereâ yetâthat we forget to appreciate everything we are. Itâs like spending your entire road trip staring at the GPS and grumbling about how far you still have to go, instead of looking out the window at the breathtaking scenery all around you.
Whatâs worse, constantly focusing on where youâre not actually makes the journey harder and longer. Why? Because when youâre fixated on your perceived shortcomings, itâs exhausting and discouraging. That mental weight can keep you stuck, feeling like progress is out of reach.
In todayâs episode, weâre unpacking what really matters in life. Weight loss isnât the destinationâitâs just one of many tools you can use to build a life you love. Weâll talk about:
How to start living fully today, no matter your size.Why being present beats striving for perfection every single time.And how letting go of your obsession with the scale can create more space for joy, connection, and freedom.So, are you ready to shift your mindset, savoring the moment, and celebrating what truly matters?
Letâs go!
https://confidentbody.coach/tips/
BOOK: You Are A Miracle
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Have you ever felt like the minute you stop dieting, all bets are off, and suddenly your ânormalâ way of eating feels like a free-for-all buffet? Maybe youâve wondered, âWhy does eating healthy always feel like a punishment, and when will it ever feel⊠well, normal?â
If that sounds familiar, youâre not alone! The secret to lasting weight loss isnât another diet or a magical quick fixâitâs changing what ânormalâ eating looks like for you, little by little, over time.
In todayâs episode, weâll cover:
How to shift your mindset about food without feeling deprived.A 3-step framework that you can use to lose all the weight you want.And the magic of small changes that stick for life!Ready to turn the âdiet cycleâ into a thing of the past and finally feel confident in your choices? Aw yeah, letâs go!
https://confidentbody.coach/tips/
BOOK: You Are A Miracle
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