How to Have Your Own Back

Project Weight Loss

#Self-Improvement #Fina Perez #MBA #Fitness #Business #Podcasting Education #Weight Loss

6:24

Grumpy helps a reader choose the best hydrangea for their hometown. Plus, Grumpy’s gripe of the week. You can find us online at southernliving.com/askgrumpy Ask Grumpy Credits: Steve Bender aka The Grumpy Gardener - Host Nellah McGough - Co-Host Krissy Tiglias - GM, Southern Living Lottie Leymarie - Executive Producer Michael Onufrak - Audio Engineer/Producer Isaac Nunn - Recording Tech Learn more about your ad choices. Visit podcastchoices.com/adchoices…

about a year ago 9:09

MP3•Episode home

In this episode, I share what it means to have your own back and why it’s one of the most loving things we can do—not just for ourselves, but for everyone around us. We’ll talk food, time, mindset, and that quiet truth we all feel but sometimes ignore.

If you’ve ever felt like the hill is too steep, this one’s for you.

Come join me on the trail.

And as always, I leave you with a quote to carry with you this week:

“Sometimes the bravest and most important thing you can do is just show up.”

– Brené Brown

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

160 episodes

Project Weight Loss

How to Have Your Own Back

Project Weight Loss

published about a year ago

MP3•Episode home

If you’ve ever felt like the hill is too steep, this one’s for you.

Come join me on the trail.

And as always, I leave you with a quote to carry with you this week:

“Sometimes the bravest and most important thing you can do is just show up.”

– Brené Brown

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

160 episodes

#Self-Improvement #Fina Perez #MBA #Fitness #Business #Podcasting Education #Weight Loss

All episodes

Project Weight Loss

1
The Habits Maester: James Clear 12:20

1 day ago12:20

12:20

This week, I’m sharing some reflections on habits, a sweet moment with someone dear to my heart, and diving into the work of a true Maester of habits—someone whose insights have deeply shaped the way I approach change, consistency, and results. Whether you're navigating your health journey, a big life project, or simply trying to find a rhythm that works, this episode is packed with heart and wisdom that I think you’ll feel right away. So, grab your walking shoes, your journal, or your coffee, and let’s spend a little time together thinking about what it means to build a system that actually works. And as always, I’ll leave you with this week’s quote to carry with you: “Every action you take is a vote for the type of person you wish to become.” — James Clear Reference Clear, James. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery, 2018. Holiday, Ryan. The Daily Stoic Podcast. Interview with James Clear: “James Clear on Getting 1% Better Daily With Stoicism.” Clear, James. “James Clear on Getting 1% Better Daily With Stoicism.” The Daily Stoic Podcast, hosted by Ryan Holiday. James Clear & Ryan Holiday Interview Link You can watch the insightful conversation between James Clear and Ryan Holiday on YouTube here: James Clear on Getting 1% Better Daily With Stoicism Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
When Panic Strikes 23:43

8 days ago23:43

23:43

When panic strikes, it hits before thought has a chance to catch up. In this episode, I get real about fear — not the idea of it, but the full-body experience. We’ll talk about how panic hijacks the brain, how to self-soothe, and what I learned on the trail when things got intense. A grounded, honest look at fear, and how to walk through it. Quote of the Week: “You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face.” – Eleanor Roosevelt References: Whalen, P. J., et al. (2001). Human amygdala responsivity to masked fearful eye whites. Neuron, 27(3), 595–601. Schiller, D., et al. (2010). Preventing the return of fear in humans using reconsolidation update mechanisms. Nature, 463(7277), 49–53. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
The Balance Within: Work & Life 18:15

15 days ago18:15

18:15

What if the most radical thing you could do for your weight loss and your life was to love yourself exactly as you are—today, not ten pounds from now? In this episode, I explore the powerful paradox that self-acceptance and unlocking real, lasting change. We'll dive into what it means to love yourself while still wanting more, and how this balance fuels the habits that lead to transformation. I’ll bring in some research, and reflect on why your thoughts—not your weight—are often the real obstacles in your way. Quote of the Week: “There is no such thing as work-life balance. It is all life. The balance has to be within you.” – Sadhguru Citations: Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101. Crisp, R. J., & Turner, R. N. (2010). Essential Social Psychology (2nd ed.). SAGE Publications. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
The Easy Way to Stop Overeating — Inspired by Allen Carr 18:46

22 days ago18:46

18:46

This week, I'm unpacking the helpful and surprising connection between Allen Carr’s method for quitting smoking and breaking free from overeating. What does lighting a cigarette have in common with late-night snacking or emotional eating? More than you think. I share the stats, the mindset shift that changes everything, and how we can use Maester Carr’s wisdom to step into more freedom and fewer food regrets. I also give you an update on my Pacific Crest Trail training (the blisters are real!) and talk about how I plan for my joy eats—and why that makes all the difference. This one is part insight, part inspiration, and all about reclaiming your agency, one intentional decision at a time. Tune in and let’s walk this path together! Quote of the Week: “It is health that is real wealth and not pieces of gold and silver.” – by Mahatma Gandhi Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
The Real Deal: Empathy Despite Frustration 16:34

29 days ago16:34

16:34

This week, I’m speaking to something that we all perceive: this idea of “ frustrating people ”. You know the ones. The co-worker who replies with “per my last email,” the family member who pokes your last nerve, or even that little voice inside your own head that won’t quit. In this episode, I talk about how empathy isn’t just a feel-good idea—it’s a real tool for reducing stress, emotional eating, and overwhelm. Plus, I share how this shows up in my Pacific Crest Trail prep (and how I nearly forgot the ibuprofen!). Tune in for insights, laughter, and maybe a few moments of reflection. Quote of the week: “When you judge another, you do not define them, you define yourself.” – Wayne Dyer Dye(Zaki, J., & Cikara, M. (2017). Empathy and cooperation. Frontiers in Psychology , 8, 202.) Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
Coffee Talk 18:27

5 weeks ago18:27

18:27

In this episode, we’re diving into one of our favorite daily rituals—coffee. But don’t worry, this isn’t an anti-coffee episode. I’m not taking your cup away! Instead, I’ll walk you through the pros and cons of coffee from a Project Weight Loss lens, and we’ll look at whether this beloved brew is helping or hindering your goals. Here’s what we’ll cover: · The science-backed benefits of coffee (spoiler: antioxidants, brain health, and more) · The not-so-great side effects (think: sleep, stress, and gut issues) · How coffee ties into your Project Weight Loss goals · My personal approach to enjoying coffee mindfully · Tips to cut back (if that’s what you decide to do) · A little fun with 10 coffee one-liners Quote of the Week: “People always think that happiness is a faraway thing," thought Francie, "something complicated and hard to get. Yet, what little things can make it up; a place of shelter when it rains - a cup of strong hot coffee when you're blue; … a book to read when you're alone - just to be with someone you love. Those things make happiness.” ― Betty Smith, from her book - A Tree Grows in Brooklyn Links Mentioned in This Episode: Episode on the 36 Questions to Build Intimacy Sources Journal of Nutrition: Vinson JA, et al. (2005). Coffee as a source of antioxidants in the diet. EatingWell.com: Moderate coffee consumption linked to lower heart disease risk. EatingWell article Harvard School of Public Health: Coffee and brain health. Harvard T.H. Chan School of Public Health National Institutes of Health: Coffee and lower disease risk. NIH Study American Journal of Clinical Nutrition: Caffeine and metabolic rate. Acheson KJ, et al. (1980). Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
How to Have Your Own Back 9:09

6 weeks ago9:09

9:09

This week, I laced up and hit Chabot Park again, training for the Oregon stretch of the PCT—even on the days I didn’t feel like it. Why? Because there’s power in showing up for ourselves, especially when the world feels overwhelming. In this episode, I share what it means to have your own back and why it’s one of the most loving things we can do—not just for ourselves, but for everyone around us. We’ll talk food, time, mindset, and that quiet truth we all feel but sometimes ignore. If you’ve ever felt like the hill is too steep, this one’s for you. Come join me on the trail. And as always, I leave you with a quote to carry with you this week: “Sometimes the bravest and most important thing you can do is just show up.” – Brené Brown Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
News, Nerves, and Stress Eating 18:03

7 weeks ago18:03

18:03

Ever find yourself eating when you're not really hungry? You might be surprised by what’s actually triggering it. In this episode, we take a closer look at the sneaky ways stress shows up—especially when the news cycle won’t quit—and how it can quietly derail your health goals. If you’ve ever felt caught in a cycle of overwhelm, distraction, and fog eating, this one’s for you. Quote of the Week: “You cannot always control what goes on outside. But you can always control what goes on inside.” — Wayne Dyer Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Creating Bonds That Last: Intimacy & the 36 Questions 25:11

8 weeks ago25:11

25:11

Have you ever had a conversation that made you feel truly seen, understood, and connected? This week, we’re unpacking the art of connection, exploring Arthur Aron’s 36 Questions. References: Harvard Study of Adult Development, 2017 Holt-Lunstad, Smith, & Layton, Perspectives on Psychological Science, 2010 Mehl et al., Eavesdropping on Happiness, Psychological Science, 2010 Aron et al., The Experimental Generation of Interpersonal Closeness, Personality and Social Psychology Bulletin, 1997) Arthur Aron 36 Questions: 1. Given the choice of anyone in the world, whom would you want as a dinner guest? 2. Would you like to be famous? In what way? 3. Before making a telephone call, do you ever rehearse what you are going to say? Why? 4. What would constitute a "perfect" day for you? 5. When did you last sing to yourself? To someone else? 6. If you were able to live to the age of 90 & retain either the mind or body of a 30-year-old for the last 60 years of your life, which would you want? 7. Do you have a secret hunch about how you will die? 8. Name 3 things you and your partner appear to have in common. 9. For what in your life do you feel most grateful? 10.If you could change anything about the way you were raised, what would it be? 11.Take four minutes & tell your life story. 12.If you could wake up tomorrow having gained any 1 quality or ability, what would it be? 13.If a crystal ball could tell you the truth about your life, the future, or anything else, what would you want to know? 14.Is there something that you've dreamed of doing for a long time? Why haven't you done it? 15.What is the greatest accomplishment of your life? 16.What do you value most in a friendship? 17.What is your most treasured memory? 18.“ “ terrible memory?19.If you knew that in one year you would die suddenly, would you change anything about the way you are now living? Why? 20.What does friendship mean to you? 21.What roles do love & affection play in your life? 22.Share something you consider a + characteristic of your partner. Share a total of 5 items. 23.How close & warm is your family? Do you feel your childhood was happier than most people's? 24.How do you feel about your relationship with your mother?25.Make 3 true "we" statements each. For instance, "We are both in this room feeling..." 26.Complete this sentence: "I wish I had someone with whom I could share..." 27.If you were going to become a close friend with your partner, please share what would be important for them to know. 28.Tell your partner what you like about them; be very honest, saying things that you might not say to someone you've just met. 29.Share with your partner an embarrassing moment in your life. 30.When did you last cry in front of another person? By yourself? 31.Tell your partner something that you like about them already. 32.What, if anything, is too serious to be joked about?33.If you were to die this evening with no opportunity to speak with anyone, what would you most regret not having told someone? Why haven't you told them yet? 34.Your house, containing everything you own, catches fire. After saving your loved ones & pets, you have time to safely make a final dash to save any 1 item. What is it? Why? 35.Of all the people in your family, whose death would you find most disturbing? Why? 36.Share a personal problem & ask your partner's advice. Ask your partner to reflect how you seem to be feeling about the problem you have chosen. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
The Science of Results 18:33

9 weeks ago18:33

18:33

This week we speak to getting results—it’s what we all want, right? But what if the secret isn’t just about working harder but working smarter? In this episode, I’m diving into the strategy of reverse engineering success, breaking down how to set clear goals, anticipate obstacles, and make real progress. We’ll talk about the mindset shifts that make all the difference and the science-backed methods that help you lose weight and keep it off. Because here’s the truth—your future isn’t something you wait for; it’s something you create. And that’s why I love this week’s quote: "The best way to predict the future is to create it." – Peter Drucker. So, let’s create it - let’s get to work. Citations: National Institutes of Health, 2020 Sonnentag, Journal of Occupational Health Psychology, 2003 Harvard Business Review, 2017 Journal of Behavioral Medicine, 2019 The American Journal of Clinical Nutrition, 2021 Locke & Latham, American Psychological Association, 2002 Gollwitzer & Sheeran, Harvard Business Review, 2006 Wing & Phelan, National Weight Control Registry, 2005 Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
The Truth Maester: Byron Katie 23:58

10 weeks ago23:58

23:58

What if the thoughts that cause us stress and suffering weren’t actually true? This week, I’m diving into the transformative teachings of the Maester, Byron Katie—the master of truth and generosity. We’ll explore what it means to meet reality as it is, rather than how we think it should be, and how this shift can bring us real freedom. If you’ve ever felt stuck in a loop of negative thinking or struggling with the past and what it all means, this episode is for you. Let’s unpack the power of inquiry and see what’s possible when we stop believing everything we think. Join me as we explore The Work and the profound peace that comes with a mind at home with itself. ( Katie, Byron, and Stephen Mitchell. A Mind at Home with Itself. Harper One, 2017.) Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Saying "No" Is A Complete Sentence 16:58

11 weeks ago16:58

16:58

In this week’s episode we take a look at what it means to say “NO”. How often do you say yes when you really mean no? We’ve all been there—agreeing to things out of guilt, obligation, or simply because we don’t want to rock the boat. But what if saying no was actually the key to protecting your energy, your time, and even your well-being? What if it wasn’t about rejection, but about making space for what truly matters? There’s something so powerful about knowing when to say no. Not just for the sake of turning things down, but because every no we give makes space for something that truly matters. Too often, we agree to things out of habit, out of fear, or because we don’t want to disappoint. Lets unpack the power of saying no—the kind of no that builds trust in yourself, that aligns with your goals, and that allows you to live with more intention. We’ll talk about why it’s so hard, how we unlearned it, and most importantly, how we can reclaim it. Quote of the week: Never say ‘yes’ with your lips, if in your heart you are saying ‘no.’” -Paulo Coelho Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
Emotional Intelligence: The Stoic Way 18:51

12 weeks ago18:51

18:51

This week, I'm unpacking a topic that has been a game-changer in my life—emotional intelligence. The truth is, how we handle life's challenges can often come down to one simple but profound idea: it's not what happens to us, but how we interpret those events that truly affects us. I'm sharing some personal reflections on how this plays out in real time, especially when the heat of the moment takes over. We'll explore how questioning our own reactions—while not always easy—can give us back our power and help us move forward with more clarity and peace. We'll also unpack the timeless wisdom of the Stoics—the Maesters of emotional intelligence. Zeno, Seneca, Epictetus, and Marcus Aurelius each offer powerful teachings on how to navigate life's inevitable ups and downs. These philosophies have helped me not only on my Project Weight Loss journey but in the bigger picture of how I want to show up in the world. If you've ever found yourself feeling hot, irritated, or ready to throw in the towel when things get hard, this episode is for you. Quote of the Week: "When we are no longer able to change a situation, we are challenged to change ourselves." — Viktor Frankl Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Heartbroken But Not Broken 7:52

13 weeks ago7:52

7:52

Hello, my dear friends. This week, I share a deeply personal journey — one of heartbreak, strength, and the quiet generosity that carries us through life’s most difficult moments. When the unexpected happens and our hearts ache, what do we do? How do we show up for others and ourselves in times of grief? This episode explores the power of presence and the profound impact of offering care, even when our own hearts are broken. Together, we reflect on what it means to love harder — to set aside judgment, lean into connection, and hold space for one another. If you've ever found yourself navigating the storm of loss or standing beside someone you love in their darkest hour, this conversation is for you. Join me as we walk through the waves of grief, armed with love, clarity, and the courage to keep going. Quote of the Week: "I grew up with six brothers. That’s how I learned to dance—waiting for the bathroom." — Bob Hope Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Book List that Could Change Your Life 23:47

14 weeks ago23:47

23:47

Living Your Best Life—One Chapter at a Time Books have shaped my life in ways I could have never imagined, and this week, I want to share the profound impact of reading on our journey to living our best lives. Whether it's the wisdom of the Maesters, the emotional depth of a novel, or the courage found in stories of resilience, books give us a connection to something greater than ourselves. Inspired by the incredible words of Poet Laureate Amanda Gorman and the universal language of world and the universal language of storytelling, this episode is all about the power of literature—its ability to challenge us, move us, and ultimately transform our world. From the Alchemist to the timeless classics and even banned books, we’ll explore what makes a book worth reading and how literature can inspire change. I’ll also share my personal reading goal for the year—20 books, including selections from Maesters, unfinished works, and those that have been challenged or banned. Because when we expand our minds, we expand our possibilities. What books have left a mark on your life? Have they pushed you, scared you, or given you a new way of seeing the world? Let’s dive deep into the stories that shape us. So, my lovely listeners, wherever you are—in Abu Dhabi, Germany, Mexico, France, the United States, or any of the incredible places you’re tuning in from—thank you for being here. I am thinking of you, and I hope this episode inspires you to reflect on the books that have influenced your journey. Let's embrace the written word and let it guide us to our best selves. Quote of the Week "When I look back, I am so impressed again with the life-giving power of literature. If I were a young person today, trying to gain a sense of myself in the world, I would do that again by reading, just as I did when I was young." -Maya Angelou Amanda Gorman Interview Link: Meet the Press Interview: Amanda Gorman Interviewed by Kristen Welker Fina's 20 Books List: 48 Laws of Power Animal Farm Beloved Crossroads of Twilight Forever Huckle Berry Finn Iliad James Let Them Theory Liliana's Invincible Summer Loving What Is Meditations-Marcus Aurelius Mindful Investor Silvan Method Slaughter House Five Tao Te Ching The Art of War The Great Gatsby The Obstacle is the Way The Perks of Being a Wallflower Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Ryan Holiday: The Stoics Maester 28:25

30 weeks ago28:25

28:25

In this week’s episode of Project Weight Loss, I share some of the wisdom of a modern-day Maester of Stoicism, Ryan Holiday, whose teachings are so beautifully aligned with our journey here. We explore how living into our truth and building truly beneficial habits can help us reach beyond our goals and find our true purpose. Reflecting on many of the powerful Stoic reminder, such as the reminder of memento mori, the reminder of death, that helps us propel our lives to live in the best way we can. We consider what it means to let go of the good to make room for the great, as the wise Zig Ziglar once shared. As you listen, I invite you to consider a new mindset—one that keeps you proactive, focused on what truly matters, and living with the end in mind. Remember, you have the power to shape your life, and intentional choices can help you live it to the fullest. And as our Maester Ryan Holiday reminds us: “For the Stoics, life was a gift, something to be lived, and philosophy was a way to live it well, to live what they called the good life.” Quote of the week: "One day is equal to every day. If you can get one day right, you have a shot at getting your life right." – Heraclitus Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Eating with Intention: The Hunger Scale Guide 15:47

31 weeks ago15:47

15:47

Hey there my lovelies! In this episode, I’m diving into something that will not only help you on your weight loss journey but can really help the way you look at food—the hunger scale. Trust me, this is going to make a big difference, especially with all the holiday goodies right around the corner! We’ll talk about how hormones, mindset, and even your food choices impact where you fall on that hunger scale. I’ll also give you some practical tips to manage your hunger, avoid overeating, and set yourself up for success in both your personal health goals and your work projects. This episode is about feeling in control, not restricted, and finding that sweet spot between nourishing your body and enjoying life. Whether you’re working toward a healthier lifestyle, managing busy projects, or just want more peace of mind around food, this episode is for you. You don’t want to miss it! Quote of the Week: "Balance is not something you find, it’s something you create." — Jana Kingsford Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Stoics: Virtue Over Chaos 17:11

32 weeks ago17:11

17:11

Curious about how ancient wisdom can guide your path to purpose and fulfillment? In this episode, we dive into the timeless teachings of Stoic philosophers like Zeno, Seneca, Epictetus, and Marcus Aurelius. Discover insights on mastering your thoughts and emotions, aligning with your inner truth, and building a life rooted in virtue. How can these lessons help you strengthen your resolve and live with integrity, no matter the challenges? Understanding and applying these Stoic teachings, we can learn to live with greater clarity, resilience, and purpose in our weight loss journeys and beyond. Tune in to find out how Stoic philosophy offers practical tools to live with clarity, resilience, and purpose—not just in your weight loss journey, but in all areas of life. Quote of the week: "The time is always right to do what is right." -Martin Luther King Jr Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Natural Dopamine Hits 21:32

33 weeks ago21:32

21:32

In this week's episode, I share important and interesting insights on how to naturally boost dopamine in ways that support your health and wellness journey. We often turn to quick fixes—like sugar or social media—for that dopamine hit, but what if there are more sustainable ways to feel good and stay motivated? From simple practices like connecting with others and enjoying nature to surprising tips like the power of warmth and protein, I explore how these natural dopamine boosters can help us stay on track and feel our best. Tune in to learn 10 natural ways on how to elevate your mood and motivation in a healthy, lasting way! Quote of the Week: “Live in the sunshine, swim the sea, drink the wild air.” -Ralph Waldo Emerson Reference: Medical News Today article Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Loving Yourself Even When You're Not at Your Goal Weight 17:36

34 weeks ago17:36

17:36

Hello my friends! I'm so excited to have you with me this week for a topic that’s important to me and our Project Weight Loss journey—loving yourself even when you're not at your ideal weight. In this episode, I explore the delicate balance between self-love and self-improvement. Is it possible to fully embrace who we are right now while still working towards our goals? Absolutely! I'll share insights from my own journey, and we'll dive into what the Stoics, like Epictetus and Marcus Aurelius, have to say about self-acceptance and inner contentment. We often feel that we can only love ourselves once we've reached our "goal weight" or some external benchmark, but that mindset can actually hold us back. Together, we'll uncover how to love ourselves at every stage of our journey, while still striving for growth. I’ll also be answering a big question: How do we reconcile self-love with the drive to change? Tune in to hear practical strategies, and don’t miss the quote of the week from Glennon Doyle – "We can do hard things. We can love ourselves and work to become who we are meant to be, at the same time." Thank you for being here, and I can’t wait to share this special episode with you! Hello my friends! I'm so excited to have you with me this week for a topic that’s important to me and our Project Weight Loss journey—loving yourself even when you're not at your ideal weight. In this episode, I explore the delicate balance between self-love and self-improvement. Is it possible to fully embrace who we are right now while still working towards our goals? Absolutely! I'll share insights from my own journey, and we'll dive into what the Stoics, like Epictetus and Marcus Aurelius, have to say about self-acceptance and inner contentment. We often feel that we can only love ourselves once we've reached our "goal weight" or some external benchmark, but that mindset can actually hold us back. Together, we'll uncover how to love ourselves at every stage of our journey, while still striving for growth. I’ll also be answering a big question: How do we reconcile self-love with the drive to change? Tune in to hear practical strategies, and don’t miss the quote of the week from Glennon Doyle: "We can do hard things. We can love ourselves and work to become who we are meant to be, at the same time." Thank you for being here, and I can’t wait to share this special episode with you! Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Best & Worst Diets of 2024 – A Review 32:01

35 weeks ago32:01

32:01

In this episode, I take a closer look at the US World News Report on the best and worst diets of 2024. I’ll reveal the top three diets you might want to reconsider, and why experts are placing them at the bottom of the list of the best diets. Then, I’ll share which diets are ranked at the top and how they can help you live a healthier, more balanced life. Tune in to hear my thoughts on making choices that align with your long-term health and happiness. Quotes of the Week: "Dieting is the only game where you win when you lose!" – Karl Lagerfeld "The best diet is the one you don't know you're on." – Brian Wansink Episode 53: Blue Zones: The Secrets to Living Episode 56: A Most Powerful Asset – A Good Diet: The Mediterranean Diet US News And World Report, Best Diets 2024 Today Show on the Best Diets of 2024 Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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R.A.I.N. & Shine 20:05

36 weeks ago20:05

20:05

In this episode, I explore a powerful mindfulness tool called RAIN, a framework that can help us address anxiety and cultivate self-compassion. We talk about how mindfulness isn’t always easy to understand or practice, but with the RAIN steps—Recognize, Allow, Investigate, and Nurture—it becomes a bit more tangible. I share how mindfulness has impacted my life and dive into the teachings of Tara Brach, who added her own twist to this concept by incorporating a focus on nurturing ourselves through radical compassion. We’ll also look at expert insights on the importance of mindfulness in managing stressors. Join me as we walk through the steps of RAIN and how this tool can help us be more present, compassionate, and resilient, especially on our Project Weight Loss journey. Quote of the week: “Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).” ~James Baraz If you enjoy the episode, please share it, rate, and subscribe to the podcast. Your support means the world to me and helps us reach more people. ADAA Article - The Anxiety and Depression Association of America- The RAIN: A Mindful Framework for Addressing Anxious Thoughts. Written by Melissa Lewis-Duarte, Ph.D. Tara Brach RAIN Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Thriving Through Stress 26:48

37 weeks ago26:48

26:48

In this week’s episode, we are tackling stress and touching on overwhelm. These two emotions, especially overwhelm, can be so harmful to our well-being, but we often don’t realize we can address them right away. Whether its stress eating that derails our weight loss journey, or feeling overwhelmed by work, relationships, or money, we know these emotions impact our physical and mental health. My goal is to give you strategies to manage these emotions and help you thrive—not just get by. Stress and overwhelm can wreak havoc, but with the right mindset and tools, we can handle them better and create thriving, happier lives. We will also discuss how stress is different from anxiety and why it's important to distinguish the two. Plus, I’ll share some fun, practical strategies to manage stress. Whether it’s giving your workout gear personalities or trying on accents, we’re adding some humor to help lighten the load. Let’s remember the ultimate goal here: you and I are enough just as we are, and taking the pressure off ourselves can do wonders. Quote of the week: “These mountains you are carrying, you were only supposed to climb” – Najwa Zebian. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Running Out Of Time? 18:12

38 weeks ago18:12

18:12

In this episode, we explore the concept of time and how it shifts throughout our lives. As children, time seems endless, but as we grow older, it feels like it speeds up, and we often fear that it's running out. And yet the truth is, that time is relative, and how we perceive it depends on our mindset and priorities. We all have the same 24 hours, but how we choose to spend those hours defines the quality of our lives. Living intentionally and prioritizing what truly matters allows us to make the most of the time we have, whether it’s 10 years or this one moment in time - today. I also speak to this idea of time to weight loss and project management. Just like in life, managing our health goals or projects comes down to breaking them into manageable steps and aligning them with our priorities. It’s not about rushing to the finish line but making consistent, thoughtful choices every day. Time is on our side when we focus on the present, and by treating each day as an opportunity for growth and progress, we can create lasting, meaningful change in our lives. Quote of the week: “Time isn’t precious at all, because it is an illusion. What you perceive as precious is not time but the one point that is out of time: The Now. That is precious indeed. The more you are focused on time —past and future — the more you miss the now, the most precious thing there is.” ― Eckhart Tolle Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Go After It Like You Mean It 23:33

39 weeks ago23:33

23:33

In this episode, we get to it! I speak to the importance of taking our Project Weight Loss journey seriously, with no half measures. I emphasize what is important about following through to act in alignment with our goals. It's not enough to just want something—we have to care enough to plan, execute, and stay consistent, even when it's challenging. I share personal insights on how I shifted my mindset and how that change led me to achieve my goals. I give you key takeaways in order to get your results, and the associated actions essential to your success. Quote of the week: "Discipline is choosing between what you want now and what you want most.” —Abraham Lincoln Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Maester Dr. Brené Brown: The Emotions Maester 25:14

40 weeks ago25:14

25:14

In this episode, I share what I have learned from the teachings of the great Dr. Brené Brown, and the profound impact of emotions on our lives, focusing on the themes of courage, vulnerability, and empathy as explored by our Maester Emotions Researcher, Dr. Brené Brown. I discuss what I have learned from this amazing Maester including how our emotions drive our actions and habits, which directly influence our journey to personal growth and weight loss. I emphasize the importance of understanding and embracing our emotions—rather than numbing or avoiding them—as a way to empower ourselves to make meaningful changes. By facing our fears, vulnerabilities, and shame, we can build stronger connections with others and develop a deeper sense of self-awareness and resilience. I also explore how the stories we tell ourselves shape our perceptions and relationships. Brené Brown’s teachings encourage us to question the narratives we create in our minds and seek the truth in our interactions with others. This self-reflection can lead to healthier, more authentic connections. Additionally, I discuss the concept of "holding our center" during challenging times, highlighting the value of grounding ourselves in our emotions while navigating life's uncertainties. This episode is an honest reminder that embracing our emotional experiences is essential to living a fulfilled and courageous life. Dr. Brené Brown's Website Netflix: Brené Brown - The Call to Courage Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Understanding Envy & Jealousy 24:16

41 weeks ago24:16

24:16

This week, I speak to the two powerful emotions: envy and jealousy. These emotions, often misunderstood and used interchangeably, play a significant role in our lives, influencing our actions, thoughts, and ultimately, our Project Weight Loss journey. Envy typically arises when we desire something that someone else has, reflecting a scarcity mindset that leaves us feeling less than or lacking. Jealousy, on the other hand, involves the fear of losing something or someone we value, often leading to a sense of insecurity. Understanding the distinct nature of these emotions is crucial because they both create barriers—envy distorts our perception of others' lives, making us believe the grass is greener elsewhere, while jealousy stems from a fear of loss that can damage our relationships and self-esteem. By recognizing and addressing these emotions, we can begin to dismantle the barriers they create, opening ourselves up to true intimacy, compassion, and self-acceptance. Envy and jealousy are natural, but they don’t have to control us. Instead of letting these emotions dictate our thoughts and actions, we can shift our perspective, celebrate others' successes, and recognize the abundance in our own lives. This awareness allows us to live more freely and fully, helping us to stay focused on our own goals and to work towards our best lives with a sense of peace and possibility. Quote of the Week: “Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it.” -Rumi Brenee Brown Interview with Ellen Brenee Brown Ted Talk Calm App Meditation-Envy Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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JOY: The Antidote to Stress 19:38

42 weeks ago19:38

19:38

In this episode of Project Weight Loss, I speak to the enduring nature of joy and how it stands apart from pleasure and happiness. Exploring definitions and personal reflections, we uncover how joy is an inside job that can be cultivated despite life's challenges and stressors. By seeking and practicing joy, we find a powerful antidote to stress and a key to living a fulfilled life. Through insights from this episode you can embrace joy in your daily life. My dear friends, please share and rate this episode, together we can help people live their best and most joyful lives. Thank you for listening and sharing. Quote of the week: “We cannot cure the world of sorrows, but we can choose to live in joy.” By Joseph Campbell Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Weight Loss Success: Comfortable with the Uncomfortable 21:55

43 weeks ago21:55

21:55

In this week's episode of Project Weight Loss, I talk about the importance of becoming comfortable with the uncomfortable and how this can transform our lives. Deciding to face challenges head-on and embrace discomfort shifts our mindset, and can build resilience, creating a pathway to growth. By choosing to navigate through discomfort, we can break free from our comfort zones, tackle our goals with confidence, and move closer to the lives we truly desire. Join me as we discover how stepping into discomfort can be the key to unlocking our full potential. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Freedom of Letting Go 14:20

44 weeks ago14:20

14:20

This week, we unpack the concept of letting go, exploring how releasing old identities, relationships, and possessions can open up new possibilities and allow us to live our best lives. Letting go isn't just about physical items; it's about shedding the mental and emotional weight that holds us back, making space for growth and transformation. It's curious how good byes can release power and bring it back. We'll discuss how the act of letting go is integral to our Project Weight Loss journey, helping us to redefine our self-worth and embrace healthier identities. By letting go of what no longer serves us, we create room for what truly matters, paving the way for a more fulfilling and balanced life and helping those around us and communities do the same. Quote of the Week: By Maester Lao Tzu “When I let go of what I am, I become what I might be. When I let go what I have, I receive what I need.” Thank you Maester Tzu Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Homeostasis: The Pain and Satisfaction Feedback Loop 23:39

15 weeks ago23:39

23:39

Ever feel like your body is working against you when it comes to weight loss? In this episode, I unpack the fascinating concept of homeostasis—our body’s natural way of maintaining balance—and how it plays a critical role in our eating habits, cravings, and metabolism. I’ll break down why extreme dieting backfires, how dopamine influences our food choices, and what we can do to work with our body instead of fighting against it. We’ll also explore the power of pain—yes, pain!—and how embracing the right kind of discomfort can actually help us create lasting change. Drawing from the research of Dr. Anna Lembke, I’ll share strategies to reset our brain’s reward system, reduce emotional eating, and find balance in a world filled with instant gratification. And of course, I’ll tie it all back to our Project Weight Loss journey and project management principles—because real, sustainable transformation is all about strategy and balance. If you’ve ever struggled with cravings, felt stuck in cycles of self-sabotage, or wondered why your body resists change, this episode is for you. Tune in as we uncover the science behind lasting weight loss and the small shifts that make all the difference. Quote of the week: “ Balance is not something you find, it’s something you create .” – by Jana Kingsford References: Caloric Restriction and Metabolic Adaptation: A study published in The American Journal of Clinical Nutrition found that increasing dietary protein from 15% to 30% of energy intake, while keeping carbohydrate intake constant, led to a sustained decrease in ad libitum caloric intake. Dopamine and Eating Behavior: Research in Nature Neuroscience highlighted that dopamine depletion reduces food-related reward activity, indicating that dopamine plays a significant role in eating behavior and energy balance. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Divide & Conquer: What Stands In The Way Becomes The Way 12:15

16 weeks ago12:15

12:15

Hello, my dear friends. This week, we’re speaking to a powerful concept—one that plays out in ways we don’t always recognize. It’s a strategy often used in war and politics, but it also shows up in our personal lives, our relationships, and even in our journey toward health and wellness. How do we navigate division without letting it consume us? How do we use awareness and wisdom to move forward with strength and clarity? When we face challenges, whether in our friendships, careers, or personal growth, we have a choice. We can allow obstacles to stop us, or we can use them as stepping stones to something greater. So, how can you take what stands in your way and turn it into the way forward? How can you channel conflict, resistance, or even self-doubt into meaningful action? Let’s explore these questions together. Quote of the Week “Quod obstat viae fit via—what stands in the way, becomes the way.” -Greek Goddess Athena Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Victimhood 20:46

17 weeks ago20:46

20:46

Have you ever felt stuck, like the world is working against you? That no matter how hard you try; external forces keep holding you back? This week, we’re diving deep into the concept of victimhood—how it sneaks into our thinking, impacts our actions, and ultimately, holds us back from the success and fulfillment we seek. Whether it’s in our weight loss journey, our careers, or our personal relationships, when we fall into the trap of believing we have no control, we unknowingly give away our power. But what if there was another way? What if we could shift our mindset and reclaim our influence over our own lives? This episode will challenge the way you see obstacles and villains in our lives, offering a new perspective on how to move from feeling powerless to stepping fully into your strength. We’ll explore what it really means to take responsibility—not in a way that blames, but in a way that empowers. Quote of the Week: " The most common way people give up their power is by thinking they don’t have any." – by Alice Walker Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Your Word of the Year and How to Follow-Through 19:42

18 weeks ago19:42

19:42

This week, we’re speaking about the powerful practice of choosing a "Word of the Year" and how it can serve as a compass for your goals and intentions. Whether your word is “wisdom,” “discipline,” or even “community,” this episode explores how to use it as a guiding light to overcome challenges and stay focused. I’ll share examples, personal reflections, and actionable tips to help you clarify your vision and align your actions with your aspirations. Plus, I’ll speak to my own word for the year and how it’s shaping my journey. The Quote of The Week: “Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also.” – Roman Emperor Marcus Aurelius 50 Words to Consider as Your Word of The Year: 1. Abundant 2. Authentic 3. Balance 4. Believe 5. Calm 6. Care 7. Community 8. Courageous 9. Creative 10.Decisive 11.Disciplined 12.Diversity 13.Dream 14.Elevate 15.Empathy 16.Empower 17.Evolving 18.Explore 19.Flourish 20.Focus 21.Freedom 22.Fun 23.Gratitude 24.Growth 25.Harmony 26.Heal 27.Innovate 28.Inspire 29.Integrity 30.Intention 31.Joy 32.Justice 33.Kindness 34.Live 35.Love 36.Mindful 37.Minimalist 38.Passion 39.Peace 40.Persevere 41.Resilience 42.Resolute 43.Service 44.Simplify 45.Sojourner 46.Temperance 47.Thrive 48.Unity 49.Veritas 50.Wisdom Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

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Walking: Butterflies Having Fun 20:08

19 weeks ago20:08

20:08

Walking—it’s such a simple, accessible act, yet it has the power to transform our lives. In this episode, we explore how this straightforward practice can bring profound benefits to your physical health, mental clarity, and emotional balance. From reducing cravings to easing joint pain and even boosting immune function, walking proves to be much more than just a way to get from point A to point B. We’ll also dive into the inspiring story of Libby DeLana, the “Walking Maester,” who turned a simple daily walk into a transformative ritual. Her wisdom and practical advice—like starting small, staying curious, and committing to the practice—offer a roadmap for anyone looking to create a walking habit that feels meaningful and sustainable. Whether you’re hitting the trails, strolling through your neighborhood, or simply walking on a treadmill, this episode is packed with insights and resources to inspire your journey. Quote of the Week: “I have never regretted a walk, never. Even on those rainy, cold mornings, when I arrive home wet to my core, I am wiser and more grounded for having gone.” -Libby DeLana Links and References: (Magnolia Journal Issue 20: Article Walking the Earth by Libby DeLana, 2021) Nina Simone – Feeling Good (official Video) Libby’s Instagram Link Health Harvard: 5 Surprising Benefits of Walking A Quiet Place Day One official trailer link Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Maester Brooke Castillo: The Cognitive Behavior Theory (CBT) Maester 25:20

20 weeks ago25:20

25:20

This week, I’m diving into the teachings of Maester Brooke Castillo, a master of Cognitive Behavioral Therapy (CBT) coaching and founder of The Life Coach School. Brooke has an incredible gift for simplifying transformative concepts and teaching us to take control of our thoughts and emotions. One of her many profound lessons? “Are you creating your thoughts, or are your thoughts creating you?” Today, I’ll unpack the wisdom she’s shared, from holding space to understanding how under-feeling—not overeating or over-drinking—is often at the heart of our struggles. And as we prepare for a brand-new year, I’m inviting you to join me in my Project 66 program—a chance to jumpstart your goals, shed what’s weighing you down, and step into your best life. Whether it’s losing 20 pounds, building better habits, or simply creating space for joy and growth, I’ll be right there with you. DM me on Instagram @fina.projectweightloss or visit projectweightloss.org to learn more. Let’s make 2025 a year of bold, beautiful living. And with that, I’ll leave you with Brooke’s wise words: “You need to remember the best legacy you can give your kids is an example of a life well lived. They may listen to what you say, but they will do what you do.” -Brooke Castillo Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Intentions: Your North Star 17:19

21 weeks ago17:19

17:19

Hello, my dear friends! I’m thrilled for all the possibilities that 2025 holds for us. This episode is all about intentions—our guiding lights, our North Stars (or Southern Cross, for some of you across the globe!). We’ll explore how focusing on what truly matters can transform our lives into something richer and more fulfilling. So, let’s dive into how we can turn our fears into excitement and our goals into realities. Together, we’ll uncover the steps to align with your true intentions, create a clear plan, and tackle the challenges ahead. And, of course, we’ll talk about how to make 2025 the year you achieve your Project Weight Loss goals. Don’t miss this inspiring episode—and if you love it, please subscribe, rate, and share the show. Your support means the world to me! 💖 Quote of the Week: “The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience.” – Eleanor Roosevelt Related Episodes: Episode 35: Your Work of Art: Intentions for 2023 See You at the Top: Zig Ziglar, The Maester The Gift of Time Schedule Your Priorities: Episode 86 - Commit, Constrain, Conquer: A Strategy to Achieving Your Weight Loss Goals" Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Reflections of 2024 16:59

22 weeks ago16:59

16:59

This week, we’re unpacking the ancient power of reflection—our own countdown of 2024. Together, we’ll explore how looking back can reveal moments of peace, joy, and growth. I’ll share some thoughts on the ancient roots of meditation, how it ties into journaling, and how these practices can help us reflect on our year in a meaningful way I’ll also guide you through ways to make reflection fun and intentional. From pondering your word of the year to creating a top 10 list of moments, songs, or people, we’ll unpack how to turn these reflections into opportunities for growth. Whether you’re sharing the process with a trusted friend or diving into creative prompts, this episode is all about celebrating your journey and preparing for the future with clarity and purpose. To close, I’ll leave you with the wisdom of Epictetus: “Allow not sleep to close your wearied eyes, Until you have reckoned up each daytime deed: ‘Where did I go wrong? What did I do? And what duty’s left undone?’ From first to last review your acts and then Reprove yourself for wretched acts, but rejoice in those done well.” Let’s make reflection a tool for growth and a gift to ourselves as we move into the new year. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Present Wisdom 22:52

23 weeks ago22:52

22:52

Hey there, my lovely friends! The holidays are here (if you’re listening live), and what better time to talk about the present—not just the ones wrapped under the tree, but the gift of being here, now. In this episode, we’re unpacking what it really means to live in the moment, to let go of the past, and to embrace the magic of this very second. And don’t worry if you’re catching this later—this wisdom is timeless, just like you. We explore how the simple act of being present can transform everything from our relationships to our personal growth. I’ll share some of my own reflections (and a few holiday thoughts), plus practical strategies to help you unwrap the gift of now. Let’s talk about why being present isn’t only about mindfulness—it’s about connection, courage, and creating space for joy. Quote of the week: “Letting go is not about the courage to release the past it’s about having the wisdom to embrace the present.” - Steve Mariboli Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Out of Hiding-Out of Shame: The Excitement of Living Authentically 16:52

24 weeks ago16:52

16:52

In this weeks’ episode we unpack the emotions of shame, guilt and the actions and results of hiding from who we want to be. We speak about vulnerability and authenticity, answering the questions that can lead us to live an interesting and exciting life. Join me this week to unravel our pain, our disengagement and live into the life that excites us. Quote of the Week: “How desperately difficult it is to be honest with oneself. It is much easier to be honest with other people. What is true is invisible to the eye. It is only with the heart that one can see clearly.” - Antoine de Saint-Exupery Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Inflammation 101: What Your Body Is Trying to Tell You 16:40

25 weeks ago16:40

16:40

Have you ever wondered what your body might be trying to tell you when it feels off? In this week’s episode we’re taking a deeper look at the world of inflammation—a silent signal that could be holding you back from reaching your health and weight loss goals. Whether it’s brain fog, weight stagnation, or feeling constantly fatigued, inflammation might be the culprit. We break down the science behind inflammation, explore surprising causes like stress and diet, and reveal how chronic inflammation impacts more than just your waistline. From the foods you eat to the thoughts you think; your daily choices that could be adding fuel to the fire—or helping to extinguish it. But it’s not all bad news! You’ll leave this episode with practical tools and insights to reduce inflammation naturally, align with your wellness goals, and live a vibrant, energized life. Tune in to learn how to listen to your body and thrive! Quote of the Week: “The doctor of the future will give no medicine but will interest his patients in the care of the human frame, diet, and in the cause and prevention of disease.” -Thomas Edison Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Why We Need Each Other 21:06

26 weeks ago21:06

21:06

This week, I’m reflecting on the value of community, especially during this season of gratitude. Community isn’t just about the people around us—it’s about a shared feeling of connection, purpose, and belonging. Whether it’s with family, friends, colleagues, or even virtual groups like this one, being part of a community enriches our lives in profound ways. In this episode, we explore why community matters and how it supports us through challenges and celebrates our joys. I’ll share insights on how to create or rediscover your own sense of fellowship, and why building these connections is one of the most important things we can do for our lives and growth. Quote of the week: "In every community, there is work to be done. In every nation, there are wounds to heal. In every heart, there is the power to do it." -Marianne Williamson Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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How to keep the Momentum, Through Loss: Amor Fati 17:24

27 weeks ago17:24

17:24

This week, we’re discussing what it means to measure success, especially in the face of setbacks. What happens when we don’t win, or when someone we care about doesn’t succeed? Is our happiness tied to the result, or is there something deeper that drives us forward? Together, we’ll explore the teachings of the Stoics, the wisdom of Viktor Frankl, the principles of Steven Covey, and the practical advice of Zig Ziglar. And of course, I’ll share my personal thoughts on how we can find peace and momentum amidst life’s challenges. Through the lens of amor fati —the love of fate—we’ll unpack the idea of embracing what is and transforming it into fuel for growth. How can we love the process, even when the outcome isn’t what we hoped for? And more importantly, how can we maintain our momentum when life feels heavy? This episode is a heartfelt invitation to reflect on your own measures of success and align them with your values. Quote of the week: “Success is not final, failure is not fatal: it is the courage to continue that counts.” -Winston Churchill Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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How To Create Your Vision Board for Reinvention 21:12

28 weeks ago21:12

21:12

In this episode, as I moved through this unexpected week, I felt the emotions fear, sadness and unexpected joy. And this joy reminded me of the healing and inspirational tool of vision boards for moving into our best lives. So this week, I’m diving into the world of vision boards and exploring how they can help us find the courage to dream boldly, even in challenging times. I share my recent experience visiting the Monarch butterflies in Mexico, a powerful reminder of the dreams I once set for myself and the beauty of seeing them come to life. Together, we’ll look at how to create your own vision board, whether you want to focus on one theme or approach it from all aspects of life—from relationships and health to adventure and growth. I offer guidance on the themes you can consider, supplies you’ll need, and ways to make it a meaningful experience. By the end, I hope you feel inspired to bring your dreams into view and build a space for joy and possibility, no matter where you are today. Weekly Quote: "Create the highest, grandest vision possible for your life, because you become what you believe." — Oprah Winfrey Service Podcast: Davida Scott Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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One Meal a Day (OMD) 18:09

29 weeks ago18:09

18:09

In today’s episode, I’m sharing a small but impactful way to support our health, environment, and communities as we unpack the concept of “One Meal a Day” (OMD) and explore how committing to just one plant-based meal each day can make a difference. Inspired by Maester Suzy Amis Cameron’s OMD movement, I talk about how this simple change has influenced my life, even while traveling through Michoacán, Mexico. From the beauty of local produce to the joy of sharing a colorful, fresh meal with friends, I’ve seen how powerful this habit can be. I also touch on some eye-opening research on the benefits of plant-based eating, including its potential to lower the risk of chronic diseases and reduce our environmental impact. If you’re curious about how OMD might fit into your life, or simply looking for a meaningful, actionable change, this episode is for you. Quote of the Week: “OMD is my life’s mission, and I want to thank you for changing the world with us. The oceans and forests thank you. The crisp, clean air, rivers, plants, and animals thank you. Your heart and arteries and healthy cells thank you. And your children and future generations thank you. Together we can do this.” – Suzy Amis Cameron Suzy Ormis Cameron Website Oprah Interview - OMD Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Surrendering to Recovery: Inside OA 29:25

45 weeks ago29:25

29:25

In this episode I speak to the Overeaters Anonymous (OA) program and what I have learned about the program and the insight I have from partaking in the program years ago. OA focuses on creating a supportive fellowship rooted in the principles of the 12-step program, aimed at helping individuals overcome compulsive eating behaviors. It parallels Alcoholics Anonymous (AA), emphasizing anonymity and a surrender to the powerlessness over food. The program offers structured steps that encourage spiritual growth, moral inventory, and making amends, all within a fellowship that strives to foster understanding and support. I do not support any food program specifically and invite you to speak with your clinician before entering into any food or exercise program. If you found this discussion on OA insightful, I invite you to subscribe to the show for more episodes on wellness strategies, and living your best life through the lens of project management. Join our community of listeners committed to personal growth and empowerment and I invite you to share the episode with your friends and family. Overeaters Anonymous (OA) Site Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

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Upper Limit Milestone: Plateaus 23:36

46 weeks ago23:36

23:36

Hello, my dear friends, I am wishing the best for you! I had such amazing runs and hikes this week, and I posted pictures on my Instagram, @fina.projectweightloss in case you want to take a peek. We have 4 weeks left and are on day 42, moving along nicely. My sister, my hubby, and I hiked to Devils Rest, which was a 4-mile uphill hike. It was challenging but rewarding. I also ran an 8k and have more runs planned for next week. How is your challenge going? Are getting out there and/or dropping what is weighing you down? I hope so! You got this! This week, we have such an important topic: plateaus in our weight loss journey. A plateau is a milestone where our weight loss stops or slows despite continuing our food protocols and exercise routine. It’s important to understand plateaus and not fight them. They are just part of the process. Research from the Calerie Study shows that a lack of diet adherence, not metabolic adaptation, is a major contributor to weight-loss plateaus. This means it's often about our food choices and habits rather than our metabolism. I will discuss two concepts to handle plateaus: the "see and clean up" approach, and the "shake it up" method. We need to assess our food protocols honestly and make necessary adjustments, and also consider shaking up our mental health, physiology, or spirit to push through our limits. Remember, awareness is king, and with patience and perseverance, we can break through any barrier and continue moving toward our best lives. Stay strong, stay motivated, and let’s keep forging ahead together! Calerie Study Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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A Call To Action 18:03

47 weeks ago18:03

18:03

In this episode, I speak to the powerful concept of a call to action, exploring how our thoughts often prevent us from acting in our best interest and achieving the outcomes we desire. I highlight the importance of shifting our mindset to embrace possibility and take those crucial first steps. We examine our work life and projects, and work to overcome procrastination and self-doubt, understanding that our actions can create confidence that propels further action. We also discuss the significance of active engagement in our ideals and beliefs as citizens, reminding you that change begins with one person deciding to act. Furthermore, we explore the role of courage and love in fostering meaningful relationships and serving others. I offer and speak to the value of connecting, and be present in your relationships, building strong bonds through consistent, genuine interactions. In the realm of service, I emphasize the importance of starting where you are and using what you have, highlighting that even small acts can create significant positive changes. This episode is about taking actionable steps towards your goals, and live a life out in the open with courage and love. The time for action is now. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Final Stretch-Questions that Matter 16:38

48 weeks ago16:38

16:38

In this episode of Project Weight Loss, we dive into the power of reflection and how asking the right questions can propel us forward. Inspired by my running coach, Maester Coach Chris Bennett, we explore the concept of "finish line questions," which help you think deeply about your journey and goals. As we run or walk together, I'll guide you through these transformative questions, and together we reflect on our past, present, and future. Whether you're driving, running, or relaxing, take a moment to consider these questions and how they can impact your life. Click here for your PDF Reflections/Questions Here are the nine questions we discuss in this episode: 1. What was the best advice you ever received, and who gave it to you? 2. Who was your favorite teacher or Maester, and why? 3. What language did you want to learn but stopped? What's stopping you from continuing? 4. If you could relive a moment in your past, what moment would that be and why? 5. When you have a great run, how do you feel? 6. How are you enough, and what are you grateful to yourself for? 7. What if you did know how to achieve your goals? How would you approach them? 8. What would your future self-thank you for doing today? 9. How will you live your best life, knowing that life is finite? Tune in to discover how these questions can help you achieve clarity, boost your self-confidence, and live your best life. Let's reflect, run, and evolve together! Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Transforming Worry into Power: Break the Habit 28:41

49 weeks ago28:41

28:41

In this episode of Project Weight Loss, I unpack the habit of worrying and its impact on our projects and personal lives. I explain how worrying can lead to decision paralysis, increased stress, and unhealthy habits like emotional eating and poor sleep. By addressing the habit of worrying, we can improve our decision-making, health, and productivity. I share practical steps to break this habit, such as practicing mindfulness, structured problem-solving, and positive affirmations. Join me as we explore ways to manage worry and live our best, most productive lives and to up level our Project Weight Loss. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Perfectly Imperfect: “Bill W.” the Big Book Maester 21:24

50 weeks ago21:24

21:24

In this week's episode, I speak to the life and teachings of Maester Bill W., the co-founder of Alcoholics Anonymous. We explore his emphasis on anonymity, the development of the 12-step program, and the importance of service, acceptance, and surrender in recovery. I share how Bill W.'s principles resonate with our Project Weight Loss journey, emphasizing the need for honesty, integrity, and love in our personal transformations. Bill W.'s story of struggle, recovery, and impact provides valuable insights for anyone facing challenges with addiction or seeking personal growth. Join me as I uncover the profound wisdom from his seminal work, the "Big Book," and how it relates to our path toward a healthier, more fulfilling life through our Project Weight Loss. AA 12 Principles: 1. Acceptance 2. Hope 3. Faith 4. Courage 5. Honesty 6. Patience 7. Humility 8. Willingness 9. Brotherly Love 10. Integrity 11. Self-discipline 12. Service AA 12 Steps: 1. We admitted we were powerless over alcohol—that our lives had become unmanageable. 2. Came to believe that a Power greater than ourselves could restore us to sanity. 3. Made a decision to turn our will and our lives over to the care of God as we understood Him. 4. Made a searching and fearless moral inventory of ourselves. 5. Admitted to God, to ourselves, and to another human being the exact nature of our wrongs. 6. Were entirely ready to have God remove all these defects of character. 7. Humbly asked Him to remove our shortcomings. 8. Made a list of all persons we had harmed, and became willing to make amends to them all. 9. Made direct amends to such people wherever possible, except when to do so would injure them or others. 10. Continued to take personal inventory and when we were wrong promptly admitted it. 11. Sought through prayer and meditation to improve our conscious contact with God as we understood Him, praying only for knowledge of His will for us and the power to carry that out. 12. Having had a spiritual awakening as the result of these steps, we tried to carry this message to alcoholics, and to practice these principles in all our affairs. Maester Bill W. Wikipedia Biography: Stepping Stone: Bill W.’s home Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Path to Passion 19:13

51 weeks ago19:13

19:13

Hello, my beautiful friends! Welcome back - Today, we’re diving into the emotion of passion—how to live with it and get more of it. Passion, is derived from the Latin "pati" meaning to suffer, is about enduring pain for something meaningful. Passion and compassion are intertwined, both stemming from understanding and empathy. We also speak to the art of compassion by Maester Dr. Bruce Perry on the Ten Percent Happier podcast, we explore shifting from judgment to understanding others' pain. Passion is crucial for a fulfilling life, fueling our drive even through tough times. It’s contagious and inspiring, but it must come from our own desires, not mimicking others. Cultivating passion requires effort. For example, my running passion started with a mental block, but I used music and visualization to push through. I offer for us to embrace our fears and use them as motivation. Passion takes energy but also creates it. Honesty, clarity of intention, and willingness to fail are key. Passion means living authentically and wholeheartedly. As Maester Oprah Winfrey says, "Passion is energy. Feel the power that comes from focusing on what excites you." Thank you for joining me today. I’d love to hear from you! Please rate and share the podcast. Tell me your favorite episode and share it with others who might benefit from our discussions. Keep living with passion and purpose. Until next time, take care and keep moving forward my lovely friends. Love you. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Winning: The 66-Day Challenge 14:44

1 year ago14:44

14:44

Hello, my beautiful friends! Welcome to our Project Weight Loss podcast. This week, I’m visiting my daughter, and it’s been heartwarming. I’ve finally gotten a breather and am ready for what’s next. Today, I’m excited to talk about creating habits and making them stick, inspired by my time here in LA and the beautiful journey of transformation we all undertake. In this episode we explore how to follow our intuition and apply this to an exercise challenge I’ve planned for us. We’ll commit to 5 minutes of exercise daily for 66 days, forming a new habit. And we will use science to help make our winning habit a staying habit. Every step counts towards our metamorphosis. Until next time, keep moving forward. Oldest Sport Article @fina.projectweightloss Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Weight Loss Success During My Craziest Time 17:25

1 year ago17:25

17:25

In this week’s episode I share my experience with food sequencing, a method where you eat vegetables first, followed by protein, fat, and finally starchy foods. Amidst a hectic schedule of running my coaching business, podcasting, moving homes, and taking on new real estate projects, I found that starting my mornings with carrots and cucumbers before my main breakfast has made a significant difference. This approach helped me feel fuller faster, making it easier to avoid overeating, and surprisingly, I lost 8 pounds in 4-6 weeks without much effort. Research supports these observations, indicating that food sequencing can lower post-meal glucose spikes and aid in weight management. By incorporating this method, I've been able to maintain my health despite my busy lifestyle. As Maester Mark Hyman says, "Food isn't like medicine, it is medicine and it’s our number one tool for creating the vibrant health we deserve." Have an amazing week everyone - love you! A Review of Recent Findings on Meal Sequence: An Attractive Dietary Approach to Prevention and Management of Type 2 Diabetes Eating Vegetables First Regardless of Eating Speed Has a Significant Reducing Effect on Postprandial Blood Glucose and Insulin in Young Healthy Women: Randomized Controlled Cross-Over Study Mark Hyman interview: The Key Signs You're NOT HEALTHY & How To Use Food To HEAL THE BODY | Jessie Inchauspé Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Decision Clarity: In 3 Simple Steps 16:03

1 year ago16:03

16:03

In this week's episode, I give you 3 simple steps into the art of making decisions. We explore how to overcome indecision, clarify your choices, and trust yourself in the process. By embracing decision-making with courage and awareness, you can reduce stress and move confidently towards your goals. If you found this episode helpful, please follow, share the podcast with your friends, and subscribe so you never miss an update. Your support means the world to me and helps us continue to grow our community. Thank you for listening! (Calm App, Indecision, 2024) Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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NOVA Unpacked: Discovering Joy in Real Food 17:32

1 year ago17:32

17:32

In today's episode, I unpack the NOVA classification system, a framework that categorizes foods based on the extent of processing they undergo. And reflecting on my own preferences, I find joy in simple pleasures like herbal tea and avocado toast, realizing that my tastes have evolved with newfound knowledge. As I offer - for you to explore your own food preferences, I challenge you to consider what brings zest to your life, from seasonal produce to post-meal strolls. You see, we have the power to decide what nourishes our bodies and ignites our passions. So, as you embark on this journey of self-discovery, remember: you are what you eat, so don’t settle for anything less than authentic, nourishing goodness. Until next time, my dear friends, may your plates be filled with joy and your hearts with passion. Love you all. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Identity Shift: Project Manager Mindset 18:12

1 year ago18:12

18:12

In this episode, I unpack the transformative power of identity in our weight loss journey. I share some stories, emphasizing how our identity shapes our actions and the value of striving to become our best selves. Inspired by mentors like Maester Manny (my son) and also Maester Life Coach Zig Ziglar, I discuss the pivotal moment when I decided to project manage my weight loss journey during an executive retreat, embracing a new identity focused on health and wellness. Introducing the VERITAS system, I outline its key components, emphasizing honesty, truth, and enjoyment in the weight loss process. By incorporating project management principles such as defining goals, setting objectives, and managing risks, listeners are encouraged to embark on their own transformative journeys. Remember, every project is an opportunity for growth, and through intention, perseverance, and self-awareness, we can all become better versions of ourselves. I Had a Son and Lost Two Years of Memories You Tube Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Project You Rule: Cultivating a Positive Self-Image 16:13

1 year ago16:13

16:13

In today's episode, I unpack the third important rule for our Project Weight Loss and that is the self-confidence in you rule, the vital "Project You" rule. This rule emphasizes the importance of cultivating a positive self-image. Self-confidence is paramount for both weight loss success and effective project management. By embracing self-love and checking self-criticism, we unlock our true potential and inspire those around us. Remember, nurturing a positive relationship with ourselves sets the foundation for all other relationships in our lives. It's not selfish; it's necessary. So, I offer, let's prioritize self-care and positivity, knowing that when we love ourselves unconditionally, we create a ripple effect of empowerment and fulfillment. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Seize the Day: How 24 Hours Can Change Your Life 18:08

1 year ago18:08

18:08

In this episode, I unpack the transformative potential of the 24-hour rule, exploring its impact on decision-making, emotional regulation, memory retention, and meal planning. Drawing from personal anecdotes and research insights, I reveal how this simple principle can revolutionize our approach to weight loss and holistic well-being. From learning to navigate major decisions with clarity and confidence to cultivating mindfulness in our dietary choices, the 24-hour rule serves as a powerful tool for empowering change and driving progress in Project Weight Loss and beyond. As we journey through the episode, we uncover practical strategies for implementing the 24-hour rule in various aspects of our lives, from professional endeavors to personal habits. By embracing imperfection and committing to continual growth, we harness the full potential of each day, propelling ourselves forward on the path to success and fulfillment. Tune in to discover how the 24-hour rule can unlock new opportunities, enhance resilience, and accelerate your transformation journey in Project Weight Loss and beyond. Harvard Business Review 12/2/2010 Baylor College: Memory Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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PWL Rule #1: The 90-Second Secret 22:51

1 year ago22:51

22:51

In this episode, I unpack the 90-second rule and the concept of emotional management. This rule is so relevant to both our project management and weight loss journeys. Exploring the 90-second rule and drawing from Dr. Jill Bolte Taylor and Viktor Frankl's insights, I offer practical strategies for handling emotions effectively and therefore handling our reactivity and our success in our Project Weight Loss. I illustrate the benefits of applying the 90-second rule in real-life situations in order to make conscious decisions in both professional and personal contexts. Overall, I bring you valuable insights and actionable tips for achieving success by mastering emotions in various aspects of life to lose whatever can hold us back and weigh us down. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Milestones & Memories: Celebrating 100 Episodes Together 25:19

1 year ago25:19

25:19

Hello, my beautiful friends! Can you believe it? This is our 100th episode, and I'm filled with gratitude for each and every one of you. What a journey it's been, especially this week – it's been a roller coaster with a trip to the ER thrown in for good measure. But hey, we're all okay, and that's what matters. First and foremost, I want to extend a humble thank you to all of you for sticking with me and for sharing the podcast. It means the world to me. Some of you lovely listeners have even told me you've listened to certain episodes multiple times – thank you for that! So, for this special episode, I've put together a few clips from some of the most popular and your favorite episodes. I hope you enjoy them. And please forgive me if they're not perfect – this week has taught me to embrace B- work, especially when life throws curveballs. Each clip will be accompanied by the title and episode number, in case you want to revisit the full episodes later. So, without further ado, let's dive in: 1. "Our Brains and Why We Overeat" – Episode 8 2. "From Reasons to Seasons" – Episode 99 3. "What the Heck Is a Life Coach?" – Episode 51 4. "Let's Talk Fats" – Episode 64 5. "Regrets" – Episode 41 And last but certainly not least, the top episode: "Tamara Levitt: The Mindfulness Maester" – Episode 20 And to wrap up this monumental episode, here's a quote to ponder: "Be yourself; everyone else is already taken" by Oscar Wilde. I love YOU so much. Thank you for being a part of this incredible journey. Here's to the next 100 episodes and beyond! Special Thank you to Andrey Rossi for the wonderful song, Seize the Day that you hear in between the clips. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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From Reasons to Seasons: The People that People Our Lives 18:19

1 year ago18:19

18:19

In today's episode, we're going to unpack a topic that's close to my heart: the profound impact that relationships have on our project weight loss journey. Lately, I've been reflecting on the significance of the people in our lives, both in our professional and personal spheres. I've been contemplating retirement and it's got me thinking about the wonderful individuals who have crossed my path throughout my career. I also define what relationships mean to me. I've been inspired by the insights of Maester Drew Chalker, who suggests that people enter our lives for specific reasons, providing support and guidance during challenging times. Drew also talks about the concept of seasons in relationships, where individuals come into our lives to share, grow, and learn, but only for a period. I'm incredibly grateful for the lifelong relationships that have shaped me into who I am today. From family members to mentors and friends, each person has left an indelible mark on my life. As we wrap up, I encourage you to reflect on the people who have influenced your weight loss journey. Remember, our relationships shape how we perceive ourselves and the world around us. I'll leave you with a quote from Anaïs Nin "We don't see things as they are, we see them as we are." Thank you for joining me on this episode of the people that people our lives, and how they come into our lives for a reason, a season and a lifetime. I hope you'll take some time to share this episode with your loved ones and continue the conversation about the power of relationships in our wellness journey. Until next time, take care and stay well. Zig Ziglar : You Were Born to Overcome Life's Challenges Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Powerful Emotions, Powerful Results 17:26

1 year ago17:26

17:26

In this episode of Project Weight Loss, I do a deep dive into the transformative power of some emotions on our Project Weight Loss journey. Exploring the emotions of discipline, courage, clarity, joy, gratitude, and certainty. I share insights on how these emotions can serve as guiding lights, empowering us to overcome any impediment and cultivate a healthier, happier life. I also share a summary of my VERITAS (truth) model, the system I use in Project Weight Loss. I invite you to join me on this enlightening journey of self-discovery and transformation. Together, let's harness the strength of our emotions to create lasting change and step into a brighter, more vibrant future. Don't miss out on this empowering episode filled with actionable advice and heartfelt encouragement for you to get ready and shed what weighs you down so you can embrace a life of wellness and fulfillment. VERITAS Episode Series Part 1 The How Part 2 The Pause & the Past Part 3 The System: VERITAS Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Eagerly Live Your Best Life: Embracing the Gems 7:24

1 year ago7:24

7:24

In this week's episode, I speak to the concept of living our best lives amidst significant changes and challenges in our lives. From retiring from my government job to the change of my sister's move and home renovations with my honey, life's transitions on the surface can seem overwhelming. However, amidst the chaos, I reflect on the small, precious moments that define true happiness. Inspired by an unattributed social media post, I encourage you my listener to contemplate on your own interpretation of living your best lives. I share examples of what it means to me-it's the simple yet profound experiences that enrich our lives. Join me as I share heartfelt moments and insights, reminding us all to treasure life's gems. Until next week, keep on living your best lives, my dear friends. Signing off with warmth and love, your friend Fi. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Crave Less, Live More: Mastering the Art of Not Wanting 25:19

1 year ago25:19

25:19

In today's episode of Project Weight Loss, I, Fina Perez, your guide and coach, unpacked desires and cravings and the concept of not wanting to want to overeat or eat off plan. We unraveled over desire, focusing on the intense allure of cravings and the broader spectrum of desires, particularly in the context of our relationship with food. This exploration serves as a crucial foundation for our collective journey towards a healthier, more intentional life. As we our Project Weight Loss journey, I emphasized the significance of understanding these nuances. Over desires and cravings possess the potential to veer us away from our true desires. For me, it's about cultivating a healthy body and savoring a remarkable quality of life in the years ahead. From pinpointing when and where these desires typically surface to providing actionable strategies for overcoming them, this episode aims to empower you in conquering these challenges. Closing with the timeless wisdom of Plato and Seneca, we are reminded that the first and greatest victory is the conquest of oneself, a key to celebrating life without unnecessary cravings. Until our next insightful journey together, stay true to your path, nurture contentment, and wield the power to conquer yourself. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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What are Ultra Processed Foods (UPF): Maester Chris Van Tulleken Insights 29:55

1 year ago29:55

29:55

In this episode, I dive into the complex world of Ultra Processed Foods (UPF) and unpack it for you, prompted by research on diabetes and health concerns and drawing inspiration from the insightful vlog of Susan Pierce Thompson, I embark on unraveling the complex concept of UPF with the guidance of the Maeser Dr. Chris Van Tulleken, affectionately dubbed as "Maester Chris" for his expertise. Dr. Van Tulleken's perspective on UPF is enlightening, emphasizing the effects of UPF on our health while debunking misconceptions and offering powerful insights. Through Dr. Van Tulleken's teachings, we explore the profound impact of UPF on our bodies, from its influence on neurotransmitters to its role in driving chronic diseases like obesity and diabetes. Amidst the seriousness of the topic, I want us to have fun and with a lighthearted approach, I highlight strategies for navigating the UPF-laden modern food landscape. Ultimately, the episode focuses on the importance of informed decision-making, with a reminder to keep judgment at bay and our focus firmly on our plates. With Dr. Van Tulleken's wisdom as our guide, we embark on a journey towards healthier choices and a deeper understanding of the foods we consume. https://www.brightlineeating.com/blog/ultra-processed-people https://zoe.com/learn/podcast-ultra-processed-food https://www.youtube.com/watch?v=5QOTBreQaIk Bee Wilson Article in the Guardian Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Rising Above Haters-Including Ourselves 30:44

1 year ago30:44

30:44

In this episode of Project Weight Loss, I delve deep into the pervasive issue of hater-talk, offering six actionable strategies to break free from its grip. As a life coach specializing in empowering female project managers, I understand the unique challenges we face in balancing leadership roles and personal well-being. I outline a comprehensive 6-step approach to overcoming negative self-talk, providing listeners with the tools they need to rewrite their inner dialogue and lead with unwavering confidence. Throughout the episode, I will speak to the importance of self-awareness, self-compassion, and surrounding oneself with truth and beauty. By challenging negative thoughts, practicing affirmations, and cultivating a supportive environment, listeners will learn to silence their inner critic and embrace their innate potential. Whether you're a seasoned project manager or navigating leadership for the first time, this episode offers invaluable insights to help you conquer the haters and the self-hate and step into your power. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Breaking the Quit Cycle 19:48

1 year ago19:48

19:48

Hey everyone, I hope you're doing well! How was your Valentine’s Day? By now, it's likely passed, but I hope the love and warmth of the occasion linger with you, whether from a friend, family member, or a special someone. Sending some love your way too, with a little wink for good measure. In this episode we're delving into something that hits close to home for many of us: the tendency to quit on our goals. Whether it's weight loss or any other aspect of life, quitting seems to be a common theme, especially after the initial burst of enthusiasm that comes with New Year's resolutions. Research shows that only a small percentage of people actually stick to their resolutions, and by mid-February, a significant majority have already given up. But fear not, my friends, because today we're dissecting the reasons behind quitting and exploring strategies to break this cycle. It's time to reignite our commitment, embrace resilience, and keep pushing forward, no matter the obstacles. So, let's dive in and reclaim our determination together! Episode 86- Commit, Constrain, Conquer: A strategy to Achieving your Weight Loss Goals Link Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Help for the Caregivers: Transforming Emotions into Action 28:51

1 year ago28:51

28:51

In this heartfelt episode of Project Weight Loss, we shift gears from our regularly scheduled content to unpack a topic close to my heart: caring for others while managing our own emotions. Drawing from my recent personal experiences of facing a loved one's illness, I share my insight on transforming feelings of helplessness, guilt, and frustration into empowering actions. Through introspective coaching techniques I guide you on embracing awareness, accepting emotions without judgment, and reframing mindset to cultivate compassion and resilience. I offer encouragement to recognize the validity of your emotions, identify the thoughts driving them, and consciously redirect their mindset towards realistic and empowering thoughts. Understanding the importance of normalizing these emotions as part of the human experience and the significance of self-care and seeking support. We understand that navigating emotions effectively, can enhance our quality of life and better serve our loved ones. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Unleashing Your Higher Mind-The Prefrontal Cortex 22:39

1 year ago22:39

22:39

In this episode we take a profound journey into the transformative realm of our higher mind – the prefrontal cortex. The episode explores the significance of planning in weight loss. We discover that planning ahead engages the higher brain, offering a strategic advantage in navigating desires and impulses. We understand the profound impact of working from the higher mind, elucidating the dual outcomes of habit formation and a bolstered self-confidence when commitments are honored. Delving deeper, we illuminate the profound connection between emotional intelligence, maturity, and the prefrontal cortex. And we unravel the layers of personal growth that stem from facing urges and acknowledging the potential ramifications of our choices. We are reminded of the parallels between planning for the future and finding peace in the present, highlighting how activating the prefrontal cortex becomes the blueprint for sculpting a healthier and more fulfilling life. Tune in to unlock the secrets of your higher mind and embark on a transformative journey towards sustainable weight loss and overall well-being. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Nourishing Your Life: Nutritarian Maester, Dr. Joel Fuhrman 20:55

1 year ago20:55

20:55

In this episode we explore the Maester Nutritarian lifestyle with renowned physician and nutrition expert, Dr. Joel Fuhrman. Discover the key principles of Nutritarian living, including the power of GBOMBS—Greens, Beans, Onions, Mushrooms, Berries, and Seeds—and how these nutrient-dense components can help inform your Project Weight Loss journey. I share my personal journey of incorporating Dr. Fuhrman's teachings into my life, from making salads the main meal to crafting homestyle gelato ice cream, and speaking to some ofthe added benefits of intermittent fasting taught by Maester Fuhrman. Learn from this Maester, a a board-certified family physician and a best-selling author and nutritional researcher. Gain valuable insights into the science behind Nutritarian living and how this holistic approach can positively impact your well-being. Subscribe, rate, and embark on the journey to optimal health with Project Weight Loss. Learn more about this Maester here . Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Balance Within: Navigating Your Project Weight Loss Journey with Equanimity 32:12

1 year ago32:12

32:12

In this episode, we delve into the profound connection between equanimity, looking at balance and self-compassion, exploring how these two concepts intersect in the realm of emotional well-being and mindfulness. Equanimity, characterized by maintaining a balanced and composed state of mind in the face of challenges, lays the groundwork for emotional resilience. We discuss how cultivating equanimity provides us with the strength to navigate difficult situations without succumbing to overwhelming emotions. This emotional stability, in turn, forms a crucial foundation for the practice of self-compassion, our Project Weight Loss and ultimately living our best lives. Building upon the foundation of equanimity, we extend kindness and understanding to ourselves, particularly in moments of failure or difficulty. We discuss how the emotional resilience fostered by equanimity creates a fertile ground for balance and peace, forming a positive feedback loop that enhances overall emotional well-being. Tune in to discover practical insights and tools for incorporating equanimity and self-compassion into your daily life, fostering a more compassionate and resilient mindset. Please subscribe and rate our show. Thank you. Maester Jeff Warren's Teachings on Equanimity. Equanimity Definition Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Bubbling Truths: Unveiling the Science Behind Diet Soda 27:12

1 year ago27:12

27:12

Hello, lovely listeners! Greetings from a chilly day in California. In today's episode, I delve into the intriguing world of diet sodas and their impact on the body. And I explore the effects without passing judgment, focusing on empowering you to make informed choices for your health. I unveil three educational statistics shedding light on the potential drawbacks of diet soda. From weight management challenges to metabolic confusion and impacts on gut health, the episode offers tips for mindful choices. We discuss the controversial topic of aspartame, the artificial sweetener, presenting what the Maesters say about it. Despite the concerns, I mphasize the importance of informed decision-making and introduces expert perspectives, such as T Colin Campbell's, to provide a balanced viewpoint. To guide you towards healthier alternatives, I offer the option of choosing natural sweeteners, staying hydrated with water, reading labels for fewer additives, and practicing moderation. Tune in next week for more insights and inspiration on the path to a healthier and happier you! T Colin Campbell -Center for Nutrition Studies Episode on Water: How Water Can Help You Lose Weight: H2O, the Elixir of Life Studies from NIH (Czarnecka K, Pilarz A, Rogut A, Maj P, Szymańska J, Olejnik Ł, Szymański P. Aspartame-True or False? Narrative Review of Safety Analysis of General Use in Products. Nutrients. 2021 Jun 7;13(6):1957. doi: 10.3390/nu13061957. PMID: 34200310; PMCID: PMC8227014.) Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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"Let Them Tell You No" Interview with Maester Teacher: Davida Scott 36:54

1 year ago36:54

36:54

In this inspiring interview, we sit down with Davida Scott, an award-winning teacher and visionary mentor who has dedicated her life to empowering others to live their best lives. Davida's philosophy centers around the importance of embracing one's authentic self, advocating for the power of individuality in a world that often pressures conformity. She passionately discusses the transformative impact of not letting failures define or discourage us, emphasizing resilience as a key ingredient for personal growth. At the heart of the conversation is Davida's life work, the groundbreaking program she founded called "Raising Leaders." This legacy initiative is more than just an educational model; it's a movement that seeks to instill leadership qualities and a sense of purpose in every individual it touches. Davida shares anecdotes and stories from her program, highlighting how Raising Leaders is not just about academic achievement but also about fostering a mindset that empowers students to become leaders in their own lives. Through her wisdom and experiences, Davida Scott provides a roadmap for all of us to unlock our true potential and lead fulfilling lives. CTA Article NEA Award Alameda County Women's Hall of Fame " Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that. " -MLK Jr. Psalm 91: Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Commit, Constrain, Conquer: A Strategy to Achieving Your Weight Loss Goals" 28:35

1 year ago28:35

28:35

In this empowering episode of Project Weight Loss, we dive into the transformative concept of constraining and recommitting to your goals. I share insights from a recent collaboration on goal setting and takes you on a journey to reimagine yearly best practices. Discover the significance of time chunking, end-of-the-week debriefs, and reflective lookbacks to gain a deeper understanding of your progress. The episode emphasizes the importance of constraining goals and making non-negotiable commitments, drawing inspiration from renowned figures like Zig Ziglar and Tony Robbins. As we explore the power of decision and commitment, you will hear compelling examples and anecdotes, and uncover the pitfalls of vague intentions and the strength that comes from declaring your commitments boldly. The episode concludes with a strategic blueprint for success. Whether your focus is on 'Project Weight Loss,' your business, or financial wellness, this episode provides actionable insights to propel you toward an unstoppable journey of growth and achievement. Tune in, commit to your goals, and let's conquer together! Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Dance of Life: How to Feel Better 24:49

1 year ago24:49

24:49

In the spirit of the season, we extend warm Seasons Greetings to our lovely listeners. This episode is an exciting exploration of cognitive behavioral science and its role in helping us feel better. I share personal experiences from a busy week, emphasizing the importance of taking a moment to breathe and find joy amidst life's hustle. Reflecting on the power of intentional actions, the host recounts a moment of dancing alone, discovering the profound impact of small, significant actions on one's well-being. The episode delves into the realm of cognitive behavioral science, highlighting how our thoughts shape our emotions and ultimately influence our lives. Drawing on the insights of Maester C. Robert Cloninger, a psychiatrist, the podcast explores the interconnectedness of our physiology, minds, and spirits in the pursuit of well-being. I offer for us to embrace calmness, engage in mindful awareness, and reshape our thoughts using cognitive behavioral techniques to foster positive belief systems. In the second part of the episode, I explore practical ways to apply cognitive behavioral science to enhance well-being, particularly in the context of a weight loss journey. Emphasizing the importance of reshaping thoughts and improving self-talk, I guide listeners through a process of intentional feeling and making sustainable behavioral changes. I encourage a non-judgmental awareness of thoughts and feelings, incorporating mindfulness techniques such as noting, body scans, and journaling. We are reminded to leverage our strengths and capabilities, embracing self-compassion and kindness throughout the journey. Episode 26 VERITAS: Episode 82 (Mindset & Solitude): Episode 83 (Mindset & Positivity): Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Mastering Portion Control: The Project Weight Loss Approach 16:44

1 year ago16:44

16:44

Hello my dear friends! This week's episode focuses on the importance of portion control in maintaining a healthy lifestyle. I draw parallels between managing a project and managing one's plate, introducing three science-based tips for mastering portion control: mindful eating, the plate method, and leveraging the science of portion sizes. I want us to not just learn from the research but put our learning to action - make portion control a daily habit, and I invite you to work with me for a holistic approach to health. Have a fabulous week! USDA Dietary Guidelines Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Beyond Affirmations: Harnessing Positivity and Fun for a Healthier You! 21:01

1 year ago21:01

21:01

This week we're diving into a topic that's not just essential for weight loss but for living your best life in general – the power of positive self-talk. Now, positive self-talk isn't just some fluffy concept; isn't just about repeating affirmations; it's rooted in scientific research. that can significantly impact both your psychological and physiological well-being. And the reason for this topic is that as this week progressed I noticed how my clients, my friends and family talk to ourselves. And the truth is that at times, we are not very nice to ourselves. And also interesting was that the topic did not just come up with my conversations around me, and my coaching, but also around me in the tools and Maesters that I love to listen to and the universe was even speaking to me. The topic was all around me and it is so important to keep this mindset going all around us. In this episode, I give you some science, some coaching, some reasons for your positive self-talk and we have a fun top ten. We do need humor in our lives and silliness too. I am also linking the episode on Atomic Thoughts for a deep dive on the topic. Winking at you today... https://www.buzzsprout.com/1991284/12121605-atomic-thoughts.mp3?download=true https://www.tut.com/ Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Embracing Solitude: A Journey from Loneliness to Self-Discovery 18:27

1 year ago18:27

18:27

I have been looking forward to speaking with you on the two states of emotions, loneliness and solitude and I want to unpack them while giving you some actionable items for you to use to help you on your journey of self-discovery. I share the story of the Loretto Chapel and the miraculous staircase, a beautiful and magical story that takes place in Santa Fe New Mexico. In particular, I share my busy weekend and how being present with my solitude really helped me overcome my loneliness. As a life coach, I encourage my clients to embrace solitude. And well the taking in of this solitude can be done through meditation or through just being in stillness. Or it can be in a walk or hike. And you see It's in these quiet moments of solitude that we have an opportunity to discover our true selves, away from the noise of the world. Solitude provides us with an opportunity to reflect on our goals, values, and the path we are on. It's a crucial component to our self-care and to our personal development. Please share the episode with your loved ones. @fina.projectweightloss Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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FOMO: Fear of Missing Out & Your Extraordinary Life 30:11

2 years ago30:11

30:11

In this episode we briefly unpack FOMO particularly important during the start of the holiday season in the US and all across the world. I also spent some time listening to my previous podcast on gratitude and really wanted to rerelease it because it's how I feel about you and our lives today (the same as then); in peace, in gratitude and in love. I sincerely wish you all a wonderful, safe and joyful holiday season with you and yours. Thank you for listening, please share the podcast with someone whom may benefit from it. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Stephen Covey: The Integrity Maester 37:21

2 years ago37:21

37:21

I am excited to share with you an amazing Maester this week, Stephen Covey who is well known for his seminal work, his book "The 7 Habits of Highly Effective People" (1989): This groundbreaking book has sold millions of copies worldwide and is widely regarded as one of the most influential self-help books ever written. It outlines seven habits that individuals can cultivate to achieve personal and professional effectiveness. In this episode I speak to his primary books and teachings, and I share how this all pertains to our Project Weight Loss and to us living our best lives, in integrity. I go over many concepts, but primarily I will give you three in the notes: 1. beginning with the end in mind, 2. prioritizing what truly matters, 3. and cultivating a proactive mindset, These teachings became cornerstones for individuals striving to live their best lives. And to me can really help us in this goal, in this living. https://resources.franklincovey.com/the-8th-habit/big-rocks-stephen-r-covey https://en.wikipedia.org/wiki/Stephen_Covey https://www.latimes.com/local/obituaries/la-me-stephen-covey-20120717-story.html Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Magic Chairs of WW: Weight Watchers 20:06

2 years ago20:06

20:06

In this episode I speak to the Diet Program WW International, Inc, previously known as Weight Watchers. I give you the historical backdrop of the program, the stats and ranking of the program and I explain the basic aspects of how it works. I also give you my personal experience and what I consider the beautiful aspects of the program, WW. Please listen, review and rate the show. And join me in Project 66, to take your life to a whole another level. https://en.wikipedia.org/wiki/WW_International https://health.usnews.com/best-diet/weight-watchers-diet#:~:text=Long%2DTerm%20Weight%20Loss,more%2C%20based%20on%20available%20evidence . Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Make It Beautiful: The Day of the Dead 24:43

2 years ago24:43

24:43

In this episode we learn about celebrating the beauty in life and in death. We learn about the cultural tradition from the Latin Countries of celebrating the Day of the Dead. This traditional celebration can teach us a beautiful aspect of grief and healing. While grief can feel like a heavy burden, like we're carrying it around with us, preventing us from living our fullest lives, through the connections of others, we can start to heal. It is another way to help us shed some of the emotional baggage that comes at us, that can weigh us down. In this episode we discover the town of Janitzio Michoacan and we also review and take in the beautiful list from one of the stories in Maester Cheryl Strayed's beautiful book, Tiny, Beautiful Things. https://www.calm.com/blog/dia-de-muertos https://www.cherylstrayed.com/tiny_beautiful_things_114549.htm https://www.towson.edu/news/2022/dia-de-los-muertos-explained.html Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Art of Being Likable and Embracing New Relationships 26:13

2 years ago26:13

26:13

In this episode we dive deep into how to become more likable and how to hold interest in relationships. I give you 10 areas of focus that will really help you communicate better as you meet new people and as you strengthen your current relationships. By loving who you are, you become more likable and approachable. Start your day with a dose of self-affirmation, cherish your unique qualities, and learn to embrace your imperfections. Confidence is your secret weapon. When you love yourself, it shines through, and people are irresistibly drawn to that confidence. The first step to becoming more likable? Fall in love with You! Likability in the end is an inside job and it has to be authentic to really serve you and serve your goal of living your best life. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Shame Thrives Until You Own It! 20:09

2 years ago20:09

20:09

In this episode we speak to the emotion of shame and we look at what the Maesters teach us about this emotion, specifically the Maester on Emotions, Dr. Brene Brown and the Mindfulness Maester, Tamara Levitt. We look at Dr. Brene Brown’s work on this impactful emotion and I give you my perspective of this emotion as well as a way to own shame so you can then release it. I also speak to emotions in general and my perspective on the reality of emotions. You see, I think that we cannot have positive emotions without the negative ones. And in my mind, it’s not healthy to strive to only be happy, only have peace. It’s not realistic and I think if we can’t own it, we can’t conquer it. Maester Brene defines shame “as the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging—She says it’s something we’ve experienced, done, or failed to do making us unworthy of connection”. So, while shame can feel like we have been broken, or knocked down a peg our ability to be resilient despite it, is really a huge arsenal for us. This week we talk about creating your action plan to grow from this emotion. You see, Shame thrives until you own it. Because if you don’t release it, it will hold you and own you. You will go the thing you don’t want to do. You will indulge in the thing you don’t want to indulge in. Share this episode with anyone you think could benefit from hearing it. Have a great week! ( https://brenebrown.com/articles/2013/01/15/shame-v-guilt/#:~:text=I%20define%20shame%20as%20the,makes%20us%20unworthy%20of%20connection . 2023) Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Let's Find Our Truth 25:48

2 years ago25:48

25:48

In this episode, we delve into the importance of self-honesty and revisiting our personal truths. We go on a journey of self-reflection, emphasizing the significance of reconnecting with our core values and beliefs as it pertains to our Project Weight Loss and our quality of life. We explore how honesty with oneself can lead to personal growth and authenticity. Throughout the podcast, we dive into the important questions we can ask ourselves to help the you embark on your own journey of self-discovery and self-awareness. Tune in to this refreshing episode and rediscover the power of being honest with yourself. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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How Water Can Help You Lose Weight: H2O the Elixir of Life 18:30

2 years ago18:30

18:30

In this episode we unpack the valuable elixir of life, water. And we have fun looking at the science and the effects of drinking more water. We talk about the secret weapon that many overlook when it comes to shedding those extra pounds – water! Yes, the clear, tasteless, and often underrated elixir of life. Have you ever heard that drinking more water can help you lose weight? Well, my dear listeners, it's not just a myth. It's backed by science and you know how I love my science! We break down the pivotal role that water plays in nearly every bodily function, and that includes metabolism and fat loss. So mark this episode as one of your favorites and share it with your family and friends. Maester's Articles/Reference: https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/ https://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss#:~:text=Observational%20studies%20have%20shown%20that,every%204%20years%20(%2018%20) . https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&cad=rja&uact=8&ved=2ahUKEwiz8tnBqtaBAxUwJEQIHYgjBUsQFnoECCIQAQ&url=https%3A%2F%2Fyourwellnesscenter.com%2Fblog%2F5-proven-ways-hydration-is-key-for-weight-loss%2F&usg=AOvVaw1GQgQjZzumW4zboq19kfr_&opi=89978449 https://healthmatch.io/weight-management/how-much-water-should-you-drink-to-lose-weight#how-much-water-should-i-drink-to-lose-weight https://www.everydayhealth.com/water-health/water-body-health.aspx#:~:text=Your%20body%20uses%20water%20in,eating%20foods%20that%20contain%20water Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

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Exceptions: How to Plan to Go Off Plan 28:56

2 years ago28:56

28:56

In this episode I share with you how to have planned exceptions that really change how you view your Project Weight Loss Plan. I share my return from my vacation in Europe and I share how I used this exception mindset to live my best life, to live fully present and fully human. And while I normally don’t make unplanned exceptions, I do make exceptions regularly. I also offer you a 3-step process for this exception plan and provide a bit of storytelling, sharing my experience of my exceptions during my Camino De Santiago trip. I love the quote this week, by Oliver Wendall Holmes Sr.: “The young man knows the rules, but the old man knows the exceptions.” Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Special Episode - Finding Flow on the Camino Frances 48:26

2 years ago48:26

48:26

In this week’s special episode we talk with our Camino De Santiago friends some new and some that are on the journey with us. We learn that we can always learn from others and that being in the flow happens when we are present in the moment, open to learning, and open to living. On this leg of my Camino trip, our group is light one cosmonaut, because our yogi Vanessa finished her Camino experience. I am feeling fortunate to have had Vanessa on the trip our youngest Maester and I also feel fortunate that as a group we saw such amazing villages in France. We said goodbye to the quaint villages of Le Puy, Aumont Aubrac, Nasbinal, St. Chely, St. Colm d’olt, Espalion, Estaing, Golinhac, Conques, St. Circ La Popie, Rocamadour and Figeac. We got around 😂 And all throughout we were sharing pictures, sharing food, sharing lessons, and yes also having disagreements (the messy in the middle part) and in the process I got to teach and - learn from other travelers walking their Caminos, their way.. And all of this made me ask how open am I to learning from others, open to accepting a hand from others. How about you? How is your walk in life going so far? Is there a Maester, unlikely or likely that you can learn from? Is there a challenge that you feel has been weighing you down? Is it time for you to face the challenge? I hope that you look towards your life in flow and I hope that you are open to learning from what and whom is around you. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Camino Le Puy: Sing the Song That Only You Can Sing 24:46

2 years ago24:46

24:46

In This episode I share the Camino Le Puy with you; speaking with Father Phillip Thompson on what the Camino and living your best lives means to him and his group of singers. We speak with our Yogi (yoga and meditation adviser) a young and wise soul who speaks to her experience on our Le Puy Camino walk. We speak with Victoria a Gite (hotel) proprietor on our journey and San our group leader who speaks with us about what Camino means to her and which is her favorite French village. We also speak about leaving our pain behind and leaning into gratitude instead and being our authentic selves. We speak to supporting each other and the camaraderie the Camino provides. I also speak in this episode to sadness and above all living fully, living in action. I want for you to find your way, your song. Resources: Journey to the Heart: Daily Meditations to the Path to Freeing Your Soul Song: If Ye Love Me by Thomas Tallice Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

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Dr. Michael Breus, the Sleep Maester 35:44

2 years ago35:44

35:44

“Sleep is that golden chain that ties health and our bodies together.” -Thomas Dekker I wanted to bring you the information I have learned from the sleep Maester, Dr. Michael Breus on the sleep science I have learned from his teachings and some strategies he recommends and of course, why all this matters. And it certainly does matter to our Project Weight loss and overall quality of life. I am sure you can agree that sleep is very important. Here’s the deal, bad sleep, whether not enough or not good quality of sleep has been shown to negatively affect: · blood pressure · our heart, with heart disease · a decrease in immune function · diabetes · increased pain, or pain stimulus · cancer cell growth · poor decision making · libido and testosterone · And last but not least, weight gain. So, the big why for us is that Sleep is one of those things that when we don’t get enough, it will manifest itself in our weight, our looks, our health, and our overall viability. But this is where our Sleep Maester, Dr. Michael Breus comes in to the picture. And I am so excited to tell you all about him and what I have learned from his teachings. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Case for Rest & Relaxation 24:22

2 years ago24:22

24:22

The resting mind is fantastic at bringing us solutions and innovation. And what this means to me is that rest is not the absence of work, but the decision to chose to do something different than your job, that 9-5 or that business. How you spend your rest values more than how much you rest? The higher level of detachment the higher recovery, the higher restorative rest, the breaks that you take help you to relax. Do you like chess, checkers, coloring, puzzles, like me? What deep rests do you take; walks, hikes, climbs, runs? What is it for you? I really hope that you take this topic of rest and relaxation more seriously and I hope that I have made a case along with the Maesters that back me up, that rest, especially deep rest is really a gem for living our best lives. And you know what, it's ok to relax and be happy. And with that I will leave you with the words of Anne Lammott: "Almost everything will work again if you unplug it for a few minutes…Including you". I am also adding applicable episode that is connected to this episode. Episode 9: Feel Your Emotions - Don't Eat Them: https://www.buzzsprout.com/1991284/10919119-feel-your-emotions-don-t-eat-them.mp3?download=true Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Atomic Thoughts 22:53

2 years ago22:53

22:53

I am so excited for you to create your own Atomic thoughts and that’s is what I am to share with you this week. Atomic thoughts have five main components 1. they are simplified, generally small and clear 2. They are very powerful, and drive our emotions, drive how we feel. And we know that our emotions move us to act or not act. 3. Atomic thoughts are energetic in that they call us to act and propel us to feel the energy. 4. They are ours and 5. last and really the most important to me, is that they are true. We cannot fake these power sentences, they feel right and true at their core. And this is why I created my system based on this concept of VERITAS, truth And what I love about Atomic thoughts is that they provide the vision for what we truly want. At our core. And most of the times they are not automatic. You see the problem is not what you look like, not your failures nor disappointments, it’s not being overweight, all of that is a manifestation of the something that is weighing you down. The true problem is that we are under feeling. And guess what fuels our emotions, what fuels our feelings, our thoughts. I want you to recognize the power of your thoughts. Such a game changer. We can create the habit of thinking Atomic Thoughts, Thoughts that help us take our new daily actions and feel the emotions as they come our way. We address the cause and then the rest is so much more doable, will power becomes less of an issue. And through all of it we can be gentle with ourselves because what’s so beautiful about you is your humanity. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Courage to Face the Most Powerful Questions 26:47

2 years ago26:47

26:47

Today it is all about what will help bring courage and power to our lives. And that is by asking ourselves the questions that we are sometimes not ready or willing to ask. In this episode I offer a path to explore powerful positive questions that bring our lives into alignment with our truths. And it starts by asking ourselves some base questions: 1. What am I choosing to feel, think or believe? 2. and the key supporting question-WHY? These questions move us out of autopilot and help us to get unstuck. We come to realize that we ask questions all the times, so why not make the decision to ask positive, high quality questions. This process requires strength and courage, and I recommend that we take care of ourselves in order to do this, by creating a safe and loving setting for us, so that we can get to work. And you know some of my trusty questions that I love, are how can I live my best life and how can I help you live your best life too. So today, I will leave you with the words of the Maester David Whyte, “The marvelous thing about a good question is that it shapes our identity as much by the asking as it does by the answering.” Have an amazing week! Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Milestone #2: Being Fat Adapted 29:47

2 years ago29:47

29:47

Discover about an incredible turning point and milestone in our Project Weight Loss, that of becoming fat adapted. In this episode I break down what this concept means and the benefits it provides for us. I also do a deep dive on sugar and flour, with the hope that with this information you will make some pivot point decisions for your health if you have not done so already. Please also find the relevant episodes for this topic, in case you want to go a little deeper on brain science and food. Thank you so much for sharing the podcast and reviewing it. <3 Related episodes: Our Brains & Why We Overeat https://www.buzzsprout.com/1991284/10877898-our-brains-why-we-overeat.mp3?download=true The Food Thing https://www.buzzsprout.com/1991284/11000882-the-food-thing.mp3?download=true Intermittent Fasting & Our Circadian Rhythm https://www.buzzsprout.com/1991284/11403715-intermittent-fasting-our-circadian-rhythm.mp3?download=true Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Your Work of Art: Intentions for 2023 21:50

2 years ago21:50

21:50

In this episode I want to focus on taking stock of some lessons learned from my goals from last year and the process of the intentions that align with creating your best life for this year. I break down the process I used to create my goals last year and my intentions on how to create my goals for the upcoming year. This process entails creating concordant, SMART (Specific, Measurable, Attainable, Relevant and Time-bound) goals that provide value to our lives and potentially to other people. And all of this work is so relevant to our Project Weight Loss in that it helps us create a framework for the quality of life we want to live in a holistic and intentional way. I also want to share previous episodes that are related to this topic and can help you in your intentions for this upcoming year. See You at the Top: Zig Ziglar, The Maester https://www.buzzsprout.com/1991284/episodes/10952952# The Gift of Time https://www.buzzsprout.com/1991284/episodes/10799816# Schedule Your Priorities: https://www.buzzsprout.com/1991284/episodes/10834428# Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Fresh Start: Forgiveness Part 2 19:00

2 years ago19:00

19:00

Processing our emotions can lead us to forgive ourselves, free us to act and resolve our own problems. And in the end, it is usually not as bad as we think. You see forgiveness of oneself requires some bravery that we all have in us. Just enough bravery to move us to resolve our own setbacks. I want us to see that forgiveness is a process that we are the Maesters over. That it all starts for me by acknowledging the emotions behind not forgiving and then getting really clear about where we are currently. Being fully present in the moment of today. The reality of right now. Then moving from the specificity of the situation, and acting. And all through out at the base is strength. Think strength and power over ourselves. And in this process, if there is something that you need to do to help you, then do it. For example, if you need to create boundaries to gain strength, then do it. Create boundaries that ensure you are meeting your needs. Say no when you mean to say no. And the last thing I want to say about self-forgiveness is that it is not permission to be unkind in the future to yourself or others or to others. Ask for forgiveness when you feel you have wronged someone. And of course, what I always love to say, do the right thing, just because you can. I love the idea that we can find closure with what we did or did not do in 2022 and start off with a clean slate in 2023. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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When to Forgive: Forgiveness Part 1 26:30

2 years ago26:30

26:30

This podcast episode is being released during the holidays and I wanted to have a conversation with you around the topic of forgiveness of others during this important time. This is a two part series. I want to share my understanding of it, share my story and share what the Maesters say on this topic. This year, I humbly ask that you allow yourself the possibility of finding forgiveness in your heart by letting go of the resentment that weighs you down...chose to free yourself from it. I want to leave you with the quote from the one I believe is one of the ultimate Maesters in the area of forgiveness and that is Nelson Mandela, The Nobel Peace Prize winner, the former president of south Africa who was imprisoned for 27 years. He wrote in his autobiography Long Walk To Freedom , "As I walked out the door toward the gate that would lead to my freedom, I knew if I didn’t leave my bitterness and hatred behind, I’d still be in prison." Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Demystify the Keto Diet 17:51

2 years ago17:51

17:51

This week we are demystifying the Ketogenic Diet. The big takeaways are first and foremost consult your doctor for your specific needs, secondly, I am not providing a recommendation either way, but I do want you to have as much information as I can possibly bring you. And last, I hope to bring you what I have learned from research, from the Maesters and from my own experience. I believe very strongly, that the more we know, the better off we are. Have a wonderful week! Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Money Mindset 27:31

2 years ago27:31

27:31

I am super excited today to talk about all things money and to talk a bit about two amazing Maesters, Tony Robbins and an unlikely one, Betty Smith, the author of A Tree Grows In Brooklyn. I will also talk about asset allocation a key money concept. I want to share my money mindset, primarily that money in the end is neutral, it is how we see money that creates our relationship with it and our mindset about money can also influence our relationships with others. I want us to use our money mindset in abundance and in kindness, not to fight, not to blame, not to despair. Our money mindset can be a very valuable tool for our project weight loss in that it can create less of a stressor for us and give us confidence in all we do, including how we handle our food. Our minds and hearts are our biggest assets and if we live in what is authentic to us, we can create so much wealth. We can create a money mindset that will hook us up to live our best lives. Money is just one tool of the many we have. And so, I want to leave you with a simple quote by one of the richest men in the world, Warren Buffet: “The more you learn, the more you earn.” Have a beautiful plentiful week everyone. Rate, review, and follow me on Apple Podcasts Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Dr. Susan Peirce Thompson, The Brain Science Maester 21:45

2 years ago21:45

21:45

I am super excited today to talk with you about the Brain Science Maester, Susan Peirce Thompson (SPT). She has helped me to realize that the craziness of yoyo diets was in large part due to the types of foods I ate, not just how much. She made sense of why I could not keep to my plans, no matter how strong the commitment was to stay on plan. She is smart, kind and lives a large life in service, with an amazing goal of touching one million lives. It is a privilege to share with you what I have learned from her valuable teachings. She is the founder of Bright Line Eating and is a New York Times best-selling author. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Our Extraordinary Lives: The Science of Gratitude & Service 24:56

3 years ago24:56

24:56

In this episode I bring the science of gratitude to our Project Weight Loss, with the realization that we are extraordinary, in fact more so than we think. I also give you concrete examples and give it all meaning. Join me in this realization and take on the challenge of the gratitude count down. It's easier than we think. Hoping you have a fantastic month of November, the month that holds two important weeks, the National Week of Kindness and Thanksgiving, our day to give thanks, to be in gratitude. Love you all. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Holiday Tips & Tools for Your Project Weight Loss 16:19

3 years ago16:19

16:19

I am excited to share some valuable tools that can really help you towards your Project Weight Loss goals. Make these holidays different than other years, make it the year that you lose weight and have a great time with no regrets. If you so chose, use my tools to get your holidays supercharged and create new habits and a new identity for this year and the years to come. If you want to download the great 10 Holiday Tips and Tools Guide go over to my website to download it. I give you a few more tips to consider. “Take care of your body. It’s the only place you have to live.” -Jim John Have a beautiful week and share the podcast with your family and friends! Want the 10 Holiday Tips & Tools guide, click on the link below: https://creative-inventor-6439.ck.page/a00cc1157d Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Grief, Loss, and Day of the Dead 40:07

3 years ago40:07

40:07

In this episode we will be talking about grief, loss and being left. I will also be sharing what I have learned from the two amazing Maesters, Elizabeth Kubler-Ross and Byron Katie. I will talk about Kubler-Ross' 5 stages of death and dying and her later addition to that list. I will also be sharing the different perspectives on loss and as importantly my perspective on it as it relates to bringing meaning to the concepts and bringing it all together by speaking to the Day of the Dead. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Part 3: VERITAS 21:07

3 years ago21:07

21:07

In this week’s episode we move from the pause and our past to where we want to go. And I offer that what can help us towards our goals is my VERITAS Model. And If you want to get the eBook that gives some infographics to help visualize the model, then head over to my website projectweightloss.org to download it. I hope that you do the work that will serve you towards your goals and dreams. So, for your project weight loss, I ask: · What’s your vision? What is it that you intend? · What emotion comes up for you when see that vision? · What is the result you seek? · What are the impediments, in your way? See yourself overcoming them. · What thoughts do you need to think to overcome the impediments that are in the way of your project weight loss? · And from here, what actions do you need to take, what are they? · And these actions will yield your new situation, your project weight loss. When you Compile your list of action steps or tasks in order of importance and considering your timeliness, place them on your calendar and focus doing what's you committed to do. When we are working from a place of integrity and honesty it is easier to keep to our commitments. Have a beautiful week in VERITAS! Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Maester Eric Schlosser: Author of Fast Food Nation 27:53

2 years ago27:53

27:53

In this weeks episode I speak to what I have learned from the author of Fast Food Nation, Maester Eric Matthew Schlosser. I wanted to speak to his teachings because in my perspective knowledge is true power, over our bodies and our own volition. His teaches all aspects of the fast food industry; from its historical perspective, to its business aspects and the humanistic fallout from father industries need for low wage labor. He wrote three books: 1. Fast food 2. Reefer madness 3. Command control: nuclear weapons, the Damascus accident and the illusion of safety that he wrote in 2013 This Maester is an American investigative journalist along the lines of the great Upton Sinclair. He was a finalist for the Pulitzer Prize for history for his most recent book. I speak to what I have learned from his teachings and highly recommended his books. ( https://en.wikipedia.org/wiki/Eric_Schlosser , 2023) Note: Camino de Santiago Le Puy, communal dining with Victoria at Gite d’etape St. Andre- France Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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3 Simple Strategies to Lose Weight or Stay Your Course While Traveling 22:08

2 years ago22:08

22:08

This week’s episode is about how to take your Project Weight Loss with you when you travel. I give you three vital strategies to have the success you seek during a vacation or during a business travel. The first strategy is to start off with a commitment to be intentional, whether that is to lose, maintain or gain a little. So for me how it has worked is if I use the majority of these tools, I can see anywhere from a 2 pound loss to five pounds in your 2-3 week vacation. If you just use 2-3 tools you are likely to maintain, if you use at least one of these tools you may gain weight, but it will be in a normal range of around 1 pound and if you don’t use any and eat and drink without inhibition, well you are likely to gain anywhere from 2-5 pounds. I offer - have flexible tools for your plan that you can use. Choose a few and think the thought, I will be committed but flexible with how I stay on my plan. We don’t change the GPS to reach our destination, the main goal; we can vary the tools being flexible with the how. And in the end, if you use a handful of the tools I share in this episode you will see a loss on your travel. And the last strategy is to give yourself grace and if you have grace to spare which you likely will, offer others grace too. Let's keep your Project Weight Loss strong, even when you are out of your element, when you are traveling. ( Vacations Can Lead to Weight Gain, Contribute to 'Creeping Obesity', pulled 2023) ( When to Set Rigid Goals and When to be Flexible, pulled 2023) Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Interview with John Eric Henry-Service Part 2: Sometimes the Best You Can Do is Just Hold Someone's Hand 33:49

2 years ago33:49

33:49

The episode that you will be listening to is an interview I recorded with John Eric Henry (JEH) the manager for the safe parking program in alameda county The safe parking program is individuals that are experiencing from housing insecurity, as they are living in their cars. The program is called safe parking because the goal is to provide them a safe space to park their car while they receive services to transition them out of homelessness into housing. I met John Eric, I like to call him JEH, through my 9-5 doing work helping people suffering from homelessness. And I got to know him and the remarkable work that he does. A person of service and I wanted to delve deeper into this Maester’s mind around this topic. To me service is an integral part of living our best and most fulfilling lives. I hope you listen and truly hear this great intellect and kind soul. I also want to apologize for the sound quality but I did not want to rerecord, because I wanted to get this episode to you on this Maester of Service, our real life front line heroes. His favorite quotes are: “That which makes you happy can’t make you fly” - Peter Pan “Feed Your Head” - Alice In Wonderland His book recommendation is the Seven Habits of Highly Effective People by Stephen Covey j-e/h manages the Safe Parking Program, linked below: http://www.alcosafeparking.com/ https://alcosafeparking.com/index.html Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Butterfly Effect- Service Part 1 25:44

2 years ago25:44

25:44

This week, I break down a little bit in recounting the effect that a great person, an angel to me has had on my life. I come to you to unpack the scientific and very real effect of what others do that have a far reaching impact on our lives, it is termed the Butterfly Effect. So, "In chaos theory, the butterfly effect is the sensitive dependence on initial conditions in which a small change in one state of a deterministic nonlinear system can result in large differences in a later state. (Wikipedia, 2023) Simply put, the butterfly effect on a world level, means that the small random things we do can have an impact on a grand scale, in fact it means that we are connected more than we think we are. And it gives a huge value to our connectivity. I also share some research from MIT on this concept of the Ripple Effect that is connected to the concept of the very real Butterfly Effect. I unpack this theory with two primary stories, one on the impact of someone's kindness towards me and the other, a story of how my 30-Day Challenge as an offering for my Camino de Santiago Walk impacted a dear friend to do their own version of the challenge. I also offer a way on how you can create your butterfly effect: 1. Decide to give, start with something that tugs at you and takes you outside yourself to help someone else, a person, an animal, nature, the universe 2. Act, give with no strings, no conditions 3. Whenever doubt sets in, ask yourself, what would love do Have a beautiful week everyone, spread the kindness and share this episode with your family and friends. https://en.wikipedia.org/wiki/Butterfly_effect https://www.media.mit.edu/projects/the-ripple-effect-your-are-more-influential-than-you-think/overview/ Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Facts, Stories and Paradigms; It's Time to Lose What's Weighing You Down! 24:10

2 years ago24:10

24:10

This week’s episode is about how we can change our paradigm, our perspective of how we see the world, how we make sense of it all. I speak to the idea of a story versus a fact and I also speak to the stories we tell ourselves about our bodies, whether we are body shaming ourselves or we take in other people’s body shaming of us. And how stories in general have so much impact in our lives and can create connections and understanding, by knowing someone's story. I also speak to the invaluable work of the Maester Byron Katie, whom I respect so much and love dearly, even though I have never met her, I see her and hear her. She teaches us how to live our best lives through her work on what she calls “The Work”. I also speak to the relevant work of the Maester Stephen Covey who helps us with living our best lives. These two Maesters guide us and give us tangible lessons we can put into practice to lose what is weighing us down and help us to live our best lives. I also welcome you to reach out to me on an area you need help in. You can reach me at fina@projectweightloss.org As with all my episodes I recommend that you consult your doctor or clinician on any food or Mental health needs. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Fear: Either Run or Rise 26:04

2 years ago26:04

26:04

I am really excited to share my recent experience at the Sacred Gathering of Women event, where 75 brave and shining souls gathered to discover their flow and learn about the elements while learning about themselves. The experience was magical and true healing was in the air. In this episode I also speak to the elements of air, fire, water and earth, and to the most unlikely Maester of Fear, the character of Aangh, in the Netflix series t he Avatar, the Last Air Bender. From this premise of our healing with the elements we unpack fear and I share what I have learned from the brilliant and talented Maester, Elizabeth Gilbert, the author of Eat, Pray, Love. Through the Calm App, I learned from her Masterclass, about her perspective of fear and how to move with fear and not let it drive our actions, or stop our creativity-our life's flow. I hope you enjoy this episode. Please share this episode with whomever you think needs to hear it. (Elizabeth Gilbert, Creative Living Beyond Fear) https://blog.calm.com/blog/elizabeth-gilbert-author-of-eat-pray-love-teaches-a-calm-masterclass-on-creativity (Avatar the Last Air Bender (3 Series) on Netflix) https://www.netflix.com/title/70142405 Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Let's Talk Fats 21:01

2 years ago21:01

21:01

This week we talk about one of my favorite things to eat and that is fats, the healthy types of fats. I unpack the three different types of fats, what they are and why it matters to our Project Weight Loss. I also give examples of the foods that make up the Unsaturated Fats, Saturated Fats, and Trans Fats. We also get to have some fun this episode with an avocado count down at the end. Remember, that we learn and grow one step at a time and we evolve to the best versions of ourselves with our current mindset and the possibility of what could be. Have fun this week and eat some healthy fats in moderation. Love you lots! References: https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#TOC_TITLE_HDR_7 https://www.nofusskitchen.com/quotes-about-avocado-instagram-captions/ https://www.webmd.com/diet/types-fat-in-foods Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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How to Find Peace in Disagreements 20:57

2 years ago20:57

20:57

This week I speak to how we can keep our cool, not just in a heated room but in a heated situation. And that’s the topic today. How to stay cool and find your peace when all around you, people are losing theirs. I speak to the common denominator in our lives, us and how we can get out of our heads and into actions and ways of thinking that really help us move towards peace, no matter how someone treats us, speaks to us or speaks about us. So, come out of the heat and listen to this weeks podcast and listen also to an excerpt of Rudyard Kipling's famous poem, IF, that is such a great Maester in this concept of finding our zen. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Juice & Our Project Weight Loss 26:10

2 years ago26:10

26:10

I am excited to come to you this week on all things juicing and I give you 11 observations of juicing as to what the Maesters have to say about Juice and our weight loss and of course what it all means to our Project Weight Loss. I bridge the concepts making them simple to understand and to apply to what serves us the best. As with all my episodes I recommend that you consult your doctor or clinician on any food or health plan. I also am including the links to the Maesters that I speak to in this episode and share my perspectives of their teachings. https://health.usnews.com/health-news/health-wellness/articles/2014/06/06/the-dangers-of-juice-cleanses https://www.healthline.com/health/food-nutrition/juicing-vs-blending#takeaway https://www.healthline.com/health/food-nutrition/juicing-vs-blending#sugar https://www.youtube.com/watch?app=desktop&v=QLIcer082fc Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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From Project Plan to Lifestyle 33:20

2 years ago33:20

33:20

In this episode I refresh the elements of a project plan and make the connection between a plan and our Project Weight Loss. I bridge the concepts in a project plan, making them simple to understand to apply to our way of thinking. I also speak to the movement from a plan to a program in business and how that movement also applies to our work, as we transition that program to equate to our best life, the true and authentic life we want to be living. And I leave you with the words from the Maester President, Abraham Lincoln: “And in the end, it's not the years in your life that count. It's the life in your years.” Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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A Magical Moment of Joy: Maester Marie Kondo 26:14

2 years ago26:14

26:14

This week we look to what the seasons bring and sometimes the seasons brings us a bit of work that can have an unexpected hidden joy. Out of the work and at times struggles, we can find some diamonds, as Maester Marie, teaches us, if we know what we are looking for. I share with you what I have learned from Maester Marie Kondo and I highly recommend that you purchase her book, the life-changing magic of tidying up. (The life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing', 2014) (Konmari.com, 2023) Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Trifecta of Emotions Series: #3 Anxiety 24:26

2 years ago24:26

24:26

This week we unpack, what I consider to be the most impactful of the emotions that can move us to act against our best interests, against our Project Weight Loss, that of anxiety. My goal in this episode is to help you discover the possibility of transforming yourself by going within yourself. This understanding of the emotions and understanding what is behind them will help you so much to conquer them and to use them to your benefit. Please share the episode with anyone you think can use it in this moment. I love you and am rooting for you as you learn to become the Maester of your emotions. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Trifecta of Emotions Series: #2 Anger 27:41

2 years ago27:41

27:41

In this episode I unpack the emotion of anger as an emotion that we inevitably will feel and could be on the other end of the manifestation of this emotion. I speak to value that comes from being in awareness of this emotion, because this emotion can create an incredible amount of energy, energy that if is not harnessed can lead us to regret our actions from this emotion. I also speak to the importance of having self-care when we are on the other side of this emotion understanding that we have the fundamental right to be whole and we are worthy of love and compassion. And the understanding that we can afford ourselves grace throughout the processing of this emotion. And I leave you with the ultimate Maester’s words when it comes to emotions, Brene Brown, from her book Atlas of the Heart: “Anger is a catalyst. It’s an emotion that we need to transform into something life-giving: courage, love, change, compassion and justice.” (Brown, Brené. 2021. Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience. New York, Random House.) Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Trifecta of Emotions Series: #1 Boredom 17:23

2 years ago17:23

17:23

In this episode we break down boredom, the first of what I call the trifecta of triggering emotions. The three emotions are boredom, anger and anxiety. I wanted to start with the first one, boredom that seems so benign on the surface. And in a way it is a bit of an innocent emotion. There are 3 camps in the way we deal with boredom. We either hate it, love it, or we just let it be- we are at peace with it. The issue is that this emotion usually brings a sense of restlessness with it, where something feels amiss. And, we do not want to feel amiss, we want to be right with the world, in the world, acting being, doing. Busy. And if we are not there with the busy, then what the heck, this emotion comes up and we want to run from it, we want to escape from it. It’s as if there is a huge void that we have to fill immediately. We look to fill the void that we think boredom brings. But how we react to this emotion is where the real awareness and skill lies. I want to unpack this emotion and give you a different perspective so that it doesn't derail our good intentions and our Project Weight Loss. We are reminded that any emotion starts as a feeling, a vibration in our body, our physiology, which is just our bodies giving us a signal, a vibration of some sort. And what happens is that we act from this physiological reaction. We act from this feeling. We don’t sit with it, we move to escape from it. It’s sticky and can even feel hot at times. And usually our actions are those actions that are not in our best interest where we are not really being true to ourselves, not being present for our lives. So, we take it a step further and we act to seek the comfort of food, alcohol, drugs, porn or some other outside stimulus. We look to fill the void of boredom. But what if we didn’t. What if we were just present with it. Knowing ahead of time that you will be bored, you are going to have moments of that frenetic and sticky boredom and it will be coupled with other emotions. And so, what are you going to do, are you going to want to escape it? Or will you face it, see it, be present with it. Because to me, when you are bored, there’s the potential that your true self comes out. You get to be present with you. And here’s the thing, the truer, the more honest and the more present you are with yourself, with your existence, the more power and peace you gain over your existence. To me this is intimacy. And from here comes the innovation, the curiosity, the manifestation of your life that can be revealed to you. Remember, that boredom is just your heart calling you and if your present with it, the way of the world will reveal itself to you -Fina Perez Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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A Most Powerful Asset - A Good Diet: the Mediterranean Diet 20:48

2 years ago20:48

20:48

In this episode we learn that the Mediterranean diet is really a mix of cuisines from some varied and ancient cultures, 21 to be exact and that Maesters have found this diet to hold health benefits. I speak to the teachings of the Maester Ancel Keys, and the Maesters from our previous episodes T Colin Campbell and Dan Buettner who talked about primarily plant-based eating and the blue zones, where people lived the longest and yes, the locations of Greece and Italy were on that very small list. I love that they teach us that eating a whole primarily plant-based way of eating has so many benefits. They proport the benefits of great health and longevity. And I will add that it’s not only the food, but the lifestyle that rounds out this diet. A relaxed existence and a nice walk. So, as I prep for my walks and hikes and I meditate to the Maester Tamara Levitt, I will leave you with the words from the Maester I love and respect, T Colin Campbell, "A good diet is the most powerful weapon we have against disease and sickness." ( https://en.wikipedia.org/wiki/Ancel_Keys , 2023) ( https://health.usnews.com/best-diet/mediterranean-diet , 2023) Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Part 2: The Pause and the Past 21:18

3 years ago21:18

21:18

In this week’s episode we move from the model of our unintentional being to pause and to reflect on what we are feeling. If after full reflection our feelings do not change, then let’s sit in a pause and take another look. 1. Ask yourself, why do you feel the same way. 2. Journal about any new related emotions of the same situation. 3. Pull out your thoughts and take a good look at them. Then decide to fully look at what is making you feel this way and if it is something that happened in the past (recent or many years ago) and chose to fully explore it. Take from it the past that serves you and from a place of truth and kindness let go of what no longer serves you. Look at the strengths, the lessons, the aspects of the past that can help you, and choose to change your story, your past to this. You can change your perspective of your past. Our next episode is close to my heart, because I will share my personal tool, what I think is the missing piece. And If you want to get the eBook that gives some infographics around all of this then head over to my website project weight loss, to download it. I will also share a bit of my bio, my background in the next episode. And I cannot wait for you to join me in with Project 66. I will close the list on Monday, so the time is now and I am excited to see on the inside. I want to leave you with one of my favorite quotes from the Maester Pema Chodron, and she says: “Pause practice can transform each day of your life. it creates an open doorway to the sacredness of the place in which you find yourself. The vastness, stillness and magic of the place will dawn upon you, if you let your mind relax and DROP for just a few breaths the storyline you are working so hard to maintain.” Have a safe and beautiful week everyone and share this episode with your loved ones! Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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I Kept Asking Myself But How? My Answer…Part 1 23:15

3 years ago23:15

23:15

This week we are discussing the "how" to really dive deep to our Project Weight Loss. For years, I tried and tried and knew what I needed to do to lose weight, but I really did not have any idea as to how I could move myself to take consistent unstoppable action to achieve my Project Weight Loss goals and live the amazing life I live today. I have discovered this for myself and this podcast starts that conversation about our unintentional models of being that we live with. I break it down and work to help us move towards a new way of thinking, understand that our emotions fuel what we do. And our thoughts are the reasons we feel the emotions we feel. Go to my website to sign up to receive my accompanying mini eBook on Refocusing & Rezooming your Project Weight Loss. This week I am opening Project 66 and am so excited to share that we will start on November 7th. Work with me during these 66 days. I can help you with your Project Weight Loss, let’s work together to start the process with a strong foundation. Have a beautiful week. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Cognitive Dissonance & the Stoics 14:56

3 years ago14:56

14:56

I am excited about the topic this week, because this is a topic that is so related to the stage of monitoring and controlling of our Project Weight Loss-that of understanding Cognitive Dissonance. This episode offers some useful tools for addressing cognitive dissonance, and the bias' we hold that are in line with this week’s topic. I also want to respectfully ask that you write a review on Apple Podcasts. I would so appreciate that! Knowing that cognitive dissonance happens and knowing that we can think through it, can give us clarity of intention and decision making. We already made the decision to stay on plan, so let’s stay on plan, no matter what our brain is telling us to make us uncomfortable. Why, because we can take unstoppable action towards our Project Weight Loss goal. We got this! Cognitive Dissonance will happen and when it does, we want to be fully aware of it, understand it and be ready to choose the thoughts that serve us, that will truly help us achieve our Project Weight Loss and our best lives. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Milestone #1: Rediscovering the Unapologetic You 15:45

3 years ago15:45

15:45

Our Project Weight Loss’ first milestone is this; that once you let the food go, you rediscover you and become completely unapologetic about who you are and who you are becoming. I am excited for you. Excited for all of it, bring it on I say, the negative emotions you will feel, the peace, and the joy that can follow. The questions below are meant for the awareness of our first milestone in our Project Weight Loss Journey, which is that once we are left with ourselves, based on our new decisions and our new habits, we will be left with our emotions and once we physically process the emotions and breath through them we will be left with our person. Let's ask ourselves what we want, what we enjoy and how we will regenerate ourselves. And then let's be completely unapologetic about our decisions and wants. Let's decide to show up for ourselves! Questions for consideration: 1. Are you a sports fan or do you prefer live events? 2. What’s your favorite color and why; what does it remind you of? 3. What’s your favorite plant or flower? 4. Do you like to garden or do you like to graph plants or do you like crafts? 5. Are you an early bird gets the worm type of person or a night owl? 6. Do you prefer vacations, staycations, or the spa? 7. Do you like to read or write? 8. Are you a You Tuber or a movie buff? 9. How do you like to regenerate yourself? 10. How do you treat yourself? 11. What brings you joy? Have a beautiful week. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Intermittent Fasting & Our Circadian Rhythm 21:12

3 years ago21:12

21:12

I want to talk with you today about Intermittent Fasting. Intermittent Fasting put simply, is eating during a restricted timeframe. There are different types of intermittent fasting, one where you restrict your daily eating window to let say a 16: 8-hour window, where you fast for 16 hours and you eat during an 8-hour window. There is also the 5:2 method where you eat for 5 days and fast 2 days. So, again a time restricted feeding. In this episode, I give you information based on what I have read from the Maesters Dr. Longo and Dr. Fuhrman. I highly recommend that you read their books, Dr. Longo wrote the book the Longevity Diet and Dr. Fuhrman’s book is Eat to Live. My takeaway is that the information from the research reflects an occasional restricted eating window of 12 hours is fine and can be helpful to your food plan, with your doctor’s supervision. Have a beautiful week. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Tamara Levitt, the Mindfulness Maester 23:22

3 years ago23:22

23:22

I am super excited today to talk with you about a Maester who has really helped me level up to the next level of my life and that is Tamara Levitt. She is one of the Maesters that has helped me the most with my Project Weight Loss. And while there are many people who are fantastic when it comes to weight loss. the key part here is that Project Weight Loss is yes, about losing weight, but more importantly it’s about gaining your sanity in the process, and that Maester for me is Tamara Levitt. Reading Tamara’s bio, was very inspiring for me, because it reminded me that as humans we are so beautifully imperfect and that’s the way it should be. Tamara Levitt is the head of mindfulness for the Calm App, a meditation app that I listen to for my mediation and that has partnerships with health care providers to provide a meditation mechanism She has recorded thousands of meditations, and has a masterclass on Gratitude in the Calm App, that I highly recommend you listen to. I have learned so much from her meditations. I have learned new words from different languages. I have learned how to change my reactivity to my situations, my world and I have learned so much about gratitude. Have a beautiful week. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Special Episode: Camino de Santiago- the Way 33:32

3 years ago33:32

33:32

This week, I am super excited over the Camino de Santiago journey that my sister San and undertook in the beautiful mountains of Galicia Spain, known as Camino Frances-and ending our walk in Finisterre (the end of the world). I am offering a special intention of hope for you on your Project Weight Loss. The purpose of my walk is to offer gratitude to the world to a higher spirit for learning and living with my sister Angel. She is the main reason for my walk. I thank my Angel for making my life richer and larger, she was a beacon of light for me. Have a beautiful week. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Exercise: Saying Hello to Mother Nature 22:45

3 years ago22:45

22:45

Our conversation this week is about exercise and my thoughts around the decoupling of exercise from weight loss. This is a big separation from what most of us have been thought to think about weight loss. I want your Project Weight Loss to be as seamless and positive as possible and I want you to have the tools and information that I think will get you there. I will be talking about when to incorporate exercise and how to get your routine automatic and almost effortless. I will also share another testimonial from one of the lovely ladies in my Project 66. I am super excited for her and her journey, and I have no doubt, no doubt whatsoever that she will succeed in her Project Weight Loss goals. You got this, go outside, take a walk, or go on a hike and say hello to Mother Nature for me. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Scales: Weight, Hunger, & Food 25:35

3 years ago25:35

25:35

Our conversation this week is about 3 important scales that can level up our Project Weight Loss, and they are the weight scale, the hunger scale and the food scale. The data tells us that the weight scale is our friend. That tracking of our weight daily and seeing it either on paper or on an app, can be very helpful to us. On average people lose more weight when the weigh themselves daily or regularly. There are many reasons that our weight can be affected, so let’s pay attention and be in awareness over it so we can use the risk management tools to course correct as needed. Manage your mind around the scale and feel your emotions instead of acting out from them. Let the vibration in your body happen. Over time, the reactions to the scale will change, they will level out. Be in awareness of your body when you eat, ask yourself where are you on the hunger scale. How full or hungry are you. Practice the thought, that the scale is a valuable tool. Use a food scale for weighing your foods, particularly your grains, carbs, fats and proteins; eat and enjoy them, but be in awareness around how much of them you eat. So, use the scales and become a ninja with knowing how much you are eating and of what. This is awareness if you use these 3 scales, your project weight loss will be stronger. The data bears out that you will be helped if you chose to see the scales and use them as positive tools for your project weight loss journey. You got this, be in full awareness and learn to befriend the scales. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Risk Management-3 Simple Steps 14:20

3 years ago14:20

14:20

Our conversation this week is about our Project Weight loss as it pertains to the risks and how to monitor and course correct for one of the major risks, events or situations that are unplanned. I will give you 3 simple tools that will help you take the deep dive into monitoring risks and provide some valuable questions that create a framework for the deep work. The three steps to course correct are to first, assess the situation by asking some general questions. And this is really just stopping to take a look at what happened. The what, when where why and how. Then step two we do the deep dive to analyze ourselves a little deeper. What I am making this mean? How does it all feel and take a look at the thought a good look at the thought causing that feeling. Ask yourself, not in a blaming way, but in an inquisitive way, how will this affect my project weight loss. And then last, go to work to course correct, by deciding what your response be for the next time. And with this comes the sharing with your connections the lessons learned and the recap of what happened. 1, 2, and 3. All deep work, but really at the end of the day, simple. And this is very helpful in so many other areas, but particularly for our Project Weight Loss. Write it down, analyze it and then move on. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Power of Commitment 18:52

3 years ago18:52

18:52

This week, we are talking about the power of commitment. Commitment starts with the clear intention, vision of what we are committing to do and why we are committing to our Project Weight Loss, then we move towards the mentality of the personal promise, the unspoken promise to ourselves that we will do this. And from this comes an incredible amount of authority, of power, power we can claim and share to reinforce it. Then, throughout the process we keep sharpening our saw, we keep at it. We do this with a perspective of having a future focus, a leveling up of ourselves. So today, my dear friends, I leave you with a quote from the Maester Paulo Coelho who wrote the Alchemist. One of my all-time favorite books. Please buy it or read it from the library. Paulo Coelho says, “Freedom is not the absence of commitments, but the ability to choose and commit myself to what is best for me... Profound commitment to a dream does not confine or constrain: it liberates. Even a difficult, winding path can lead to your goal if you follow it to the end.” Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Special Episode: Running the Bridge of the Gods 10:36

3 years ago10:36

10:36

This week, “we are on fire”, and super excited over the Bridge of the Gods Run in the beautiful mountains of Cascade Locks, Oregon, which is in the outskirts of Portland, Oregon. I have been training for 14 weeks and it has culminated in the run with about 1700 other runners and their families. I will talk about how beautiful it is to look forward to the events and to the connections with our loved ones in lieu of revolving our worlds around the food only. Our Project Weight Loss has us focusing on striving and stretching our limits towards health and creating experiences that keep our lives fueled. Shout outs to the Maester, Chad Sperry, the Director of the Run and all the staff that put it all together and of course my loves, who make it all worth it. https://www.facebook.com/projectweightloss.org Have a beautiful week. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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"Do The Right Thing, Just Because You Can" -Fi 16:33

3 years ago16:33

16:33

This week, we are discussing the operating guidelines we have in our project weight loss as it pertains to other people, particularly our loved ones. I will talk about how kindness and coming towards our relationships with the understanding that we hold so much power and so much intention from letting others be who they will be while we hold true to who we are. And the gold in this episode is the thought that “we can do the right thing, just because we can-Fi”. Chose to celebrate your special moments or any circumstance that comes your way- with your loved ones in a way that serves you both. Have a beautiful week. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Be Unstoppable: Execute Your PWL 24:49

3 years ago24:49

24:49

This week, we are moving along on our Project Weight Loss (PWL) towards the execution phase, which for us means that we are becoming unstoppable. I will share in this episode the types of actions, and we will go over some techniques on how to execute our plan, the ability to change our habits. And for this, I talk about what I have learned from the fantastic Maester, Dr. Judson Brewer, who is a leading expert on addiction and specializes in habit change. He is a psychiatrist, neuroscientist and clinical researcher and he wrote “The Craving Mind” book. I love his voice and his teachings. So please check him out. You can also find his masterclass on the Calm app, which you know is my trusty meditation app. I also share a little bit about how the being unstoppable is also about the recovery, how we get up from the falls and how we take on the fails with a new mindset, a commitment to a be a new unstoppable us. Have a beautiful week. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Food Thing 26:31

3 years ago26:31

26:31

This week, we are focusing on the “The Food Thing”, or the "eating thing". The idea of what clean eating is and the four types of eating. I will also talk about the Maesters, Fauja Singh and Dr. Joel Fuhrman. I will discuss what I have taken from Dr. Fuhrman’s teachings around his concepts of GBOMBS and eating foods with omega 3 fatty acids. I will also share what I eat in this episode. Fauja Singh is so inspirational because he leads by example. The example of redefining our limits. I truly hope that you that you know that it is never too late to reach your Project Weight loss goals, no matter the weight, no matter the age, no matter what others think. Have a beautiful week. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Conquering Your Urges 37:21

2 years ago37:21

37:21

Today, I am so excited to bring you 5 very useful strategies to help you conquer the urges to overeat, by finding your truth, through self-compassion, a quick recovery, finding new natural comforts, reprogramming your behaviors and planning with your prefrontal cortex. I break it all down for you in this episode, it's the kind of information I wish I had in my twenties. Please share this episode with your loved ones and listen to it as often as you need to. I love you dear friends, and I know that you can conquer the urges that come your way. Have a great week, you deserve it! https://creative-inventor-6439.ck.page/e1fb75b14e Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Just You And Me 30:16

2 years ago30:16

30:16

In this episode, we celebrate a year of Project Weight Loss, a year of the work, on our sense of safety, our work to live a healthy, wealthy and peaceful existence. And this existence is grounded in a self-compassion and acceptance of who we truly are. I wanted to come to you, today for this special episode and in this special month of mental health awareness, of women's health and celebration the special holiday of Memorial Day. I wanted for just you and me, to have a simple conversation of what I hold to be valuable. It is my wish that you sit down, answer the questions I ask you in this podcast and get to work to move your life to where you want it to be. I offer you a simple and mighty offering today: May you be safe. May you be healthy. May you be wealthy. And may you be at peace. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Blue Zones: The Secrets to Living 23:02

2 years ago23:02

23:02

The blue zones are regions in 5 countries where some interesting health discoveries have been uncovered. Those countries are Costa Rica, Greece, Italy, Japan, and the US; the Nicoya region in Costa Rica, Ikaria Greece, Sardinia Italy, Okinawa Japan, and last, but not least, my state California US, and the region is Loma Linda CA which is in southern CA. They matter and are very important to our Project Weight Loss, because these zones are the places that have been found to house some of the healthiest individuals that have some of the longest lifespans. Basically, I am talking quality of life. We can take some of their teachings from what I am going to call The Blue Zone Maesters. And because of the outcomes of the people that live there, these regions have been studied. To find out why people live so long and seem to be doing pretty well in these regions. In this episode, I want to focus on the wealth of lessons they give us. Dr. Gianni Pres, and Michel Poulain, published an article in the Experimental Gerontology journal speaking specifically to Sardinia Italy, where there was a high concentration of centenarians, all that means is people that were 100 years old or older. This work got lots of attention. And I think that’s because one of the coveted thoughts out there is how can we as humans live longer, the so-called elixir of life. What is the secret to a long life, but not just a long life, but not just a long life, but a great quality of life with the love of others and the love for ourselves. So, Dan Buettner is an amazing Maester whom took this work to a whole another level. He has written many books and the book that reference in this episode primarily; the teachings and what I have learned is based on his book, Blue Zones, 9 Lessons for Living Longer, From the People Who’ve Lived the Longest. And also, his article Power 9. And what Maester Dan Buettner did is he went in search of other areas that also had this phenomenon. As a result, he added the other regions to the original location of Sardinia Italy. He is a National Geographic Fellow and an award-winning journalist and author. He is also a NY Times best-selling author and his written other books on this topic including a cook book. My respects to Maester Buettner and his work! (Blue Zones, 9 Lessons for Living Longer, 2012) ( https://www.bluezones.com/2016/11/power-9/ , 2023) https://www.buzzsprout.com/1991284/12687662-dr-t-colin-campbell-the-plant-based-diet-maester.mp3?download=true https://www.buzzsprout.com/1991284/12215220-dr-michael-breus-the-sleep-maester.mp3?download=true Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Finding Your Own Yellow Brick Road with Vic 29:29

2 years ago29:29

29:29

In this week's episode we talk to one of my beautiful and successful clients Vic. We talk about her experiences and she gives us her nuggets of wisdom and her stories. To me, Vic is an all-around extraordinary person, who embodies what it means to really care about people. We learn from her that we do deserve the beautiful feedback from others and how she is living in her best life in the California foothills. She tells us about her experience with project 66 not knowing what to expect. How her relationships and mental health is strengthened with the valuable work we chose to do by honoring our commitments. Today she is living a strong quality of life in health and wellness, equipped with the tools to fulfill the life she wants to be living, in honesty and the connections of others. She also leaves us with a wonderful metaphor to her favorite movie, the Wizard of OZ. Please find her resource recommendations below: · Using a daily tracking sheet, for her it was from our work in Project 66. · The idea of sharing is caring from our inner circle of friends. Vic’s favorite quotes: · “What you believe you will achieve” -Barbara Luke · “I believe I can honor my commitments to myself, no matter what!” -Fina Perez Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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What the Heck is a Life Coach 32:16

2 years ago32:16

32:16

In this episode I break down what a life coach is; I define it, provide contextual comparisons and some examples of the results from the valuable work. To me, a life coach simply someone who helps you to move your life from good to great, helping you get unstuck. This existence of freedom and strength brings you the courage to trust in yourself, in your abilities and in your possibilities. That is what a life coach is to me. A Life coach gets to the source of what is holding you back, the cause and that to me is key. Because the eating, drinking, social media-ing, etc is a result of not looking and addressing the root of the issue and then from there once we address the cause, we pivot to find what your true intention is. A life coach, helps you find your peace and helps you move into unstoppable action. Action that will get you to that healthy body, mind and spirit. A place where you are in full awareness. So for us on our Project Weight loss what it looks like, is working to move into the possibilities of where we want to be. I work with you, giving you real tools that you can easily use. You don’t have to bring anything with you, but your commitment to yourself. Now for me, specifically, my goal is for you to find your true self and live in that truth so that you can evolve in to the absolute best version of you. There are so many nuggets that you can take to demystify the meaning of working with me, a life coach. And, I share a bit of my journey and my current escapade to Costa Rica and the Arenal Volcano, a great adventure. In this episode, I close and leave you with the words of Charlie Wardle: A bird sitting on a tree is never afraid of the branch breaking, because its trust is not on the branch, but on its own wings. Have a great week everyone and trust in your own wings. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Dr. T. Colin Campbell, The Plant-Based Diet Maester 33:05

2 years ago33:05

33:05

In this episode, I bring you the author of the renowned and amazing book, the China Study, T Colin Campbell, PhD. I share with you what I have learned from his teachings and how this work has impacted the way I think and was part of why I love data and respect data. To me, Dr. Campbell's information is what needs to be shared in the world and can make such an incredible impact to our holistic aspect of health and wellness. I invite you to read his books and listen to any of his audios, because he does not disappoint. And if you want to take a peek into some of his teachings take the sample class he teaches on plant-based nutrition. He has partnered with Cornell University in this Certificate Program. https://nutritionstudies.org/ (The China Study, 2006) Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Hold Space..."Just Walk Beside Me" 19:01

2 years ago19:01

19:01

In this episode, I break down the communication concept of holding space. I speak to what holding space is and what it is not. My goal is to provide you some tools to use to communicate with others that are in need of our space and to provide service to those that want to share their deep hurts and their deep joys. Remember that while being whole is a non-negotiable for us, the basis of holding space is to allow the time and space for someone else to be whole too. And to me, Albert Camus, the French-Algerian Nobel laureate, illustrates this concept of holding space - perfectly, in his quote: "Don’t walk in front of me…I may not follow. Don’t walk behind me… I may not lead. Just walk beside me… and be my friend " https://www.buzzsprout.com/1991284/11622043-part-3-veritas.mp3?download=true Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Macros: 3 Takeaways 17:14

2 years ago17:14

17:14

In this episode I break down my understanding of macro nutrients "macros" and provide you with information on what the Maesters say about it and of course, my experience with counting macros. The recommendation is to first consult your doctor and watch yourself- adjusting your food nutritional values based on your health needs Macro counts and percentages may be best used with an app or calculator Macro counts are helpful if considering the quality of the grams you eat in conjunction with the quantity. This perspective, helps you to go a little deeper, and be more mindful of the categories of foods, especially when exercising I hope this episode brought you a little information on macros, the carbs, fats and proteins we eat and fuel our body with. Remember that awareness and knowledge is great, and for me, when considering macros consider both the counting them and the considering the food nutrition value as well. And I will leave you with the quote from Amit Ray. “Excellence comes when we balance quality with quantity.” Have a great week everyone. And please share this episode or rate it on Apple Podcasts. Thank you References: (Barrie, 2023) https://www.everydayhealth.com/diet-nutrition/how-to-count-macros-a-detailed-beginners-guide/ (NIH, 2023) https://www.niddk.nih.gov/bwp Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Living a Bigger Life with Cheryl 22:20

2 years ago22:20

22:20

In this episode we talk with my lovely client Cheryl as she imparts her wisdom and experience about how valuable it is to be fully present for your life and the joy of finding your tribe. We talk about her experience working with me in our Project 66 and her decision to go into the un-chartered territory of going all in to trust oneself in this process. She is Cheryl 2.0, the “real deal” and talks beautifully about moving from vulnerability to courage. She also speaks to the 12 Step program that helps you celebrate success and find your truth without criticism, holding the space for you. And she speaks to finding that space in Project Veritas, the mastermind that came out of her project 66 “Tribe” and living in gratitude. She teaches us to be present for our lives because we are so worth it. You are so worth it! The resources she recommends are: Project 66 12-step program Her tribe (Project Veritas Mastermind) The Calm App Project Weight Loss Podcast episode 41: Regret Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Make Your Best Decisions 31:23

2 years ago31:23

31:23

A decision starts with a choice of options you have, decisions you need to make to reach a conclusion, live that vision, that intention. Everything is on the table for you to sift through and make a thoughtful decision. In project planning, indecisions can cost us. Start by setting a time and space for you to make your important decisions. Layout all the considerations, and ask yourself what is in my span of control. As the stoics teach us, if it is truly not in our control, it’s time to let it go. So, when making the considerations, the big consideration is what is my gut and my heart telling me to do. Ask why and be about the reason you love to do what you resolved, decided to do. Don’t be quick to change your decision to reach your goal, change how you can get there. Trust yourself that you have made the best decision you could make, because remember hindsight is non-existent in this moment today. Accept the fear that comes with the big decisions, and do it anyway, evolve anyway. Go at it with courage because, the worst-case scenario can be not living your best-case scenario as my coach loves to say. If I am scared, it just means I am on the right track, because evolving, changing can be scary. Fear is an old friend that just has good intentions, and we could make the decision to accept it and take it with us on our journey. For your food, consult your doctor and talk to them about leptin resistance. Let go of the flour brain that is fluff when it comes to the flour lol it’s not useful on the regular, sugar and flour block our ability to make sound food decisions for our project weight loss. The research teaches us that. Decide to bet on yourself, market yourself, and commit to your growth in this process. Be about it, decide to work your project weight loss and lose the weight and lose what is weighing you down. Decide to do the follow through-the unstoppable action. So what decisions will you make or remake? What decisions will you make for your life or for your project weight loss. Would you decide to lose the weight once and for all, for your overall health? Would you love and accept yourself through the process, loving you as a non- negotiable? Would you help others along your journey, by being responsible, being an example and caring for your fellow man? And so, I will leave you this week with the words of the beautiful soul, Nelson Mandela: "May your choices reflect your hopes, not your fears." Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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You Are Your Greatest Project-with San 28:46

2 years ago28:46

28:46

In this episode I interview my sister who really wanted to be my client, because she believes so strongly in the work that I am doing and because she is seeing the results. I worked with her project weight loss, helping her lose what was weighing her down. We worked on the topic of relationships and self-confidence. And if you listen to my podcast a primary tenet of my project is authenticity, VERITAS! I am excited for you to get to know my special friend San and her gold nuggets of weight loss wisdom, her new thoughts around relationships, finding her flow in life and above all, being her authentic self. Take a listen and I hope you enjoy it. -Love always, Fi Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Newsflash 19:29

2 years ago19:29

19:29

I dedicate this episode to my dear client and to you my friends, in the hope that our mental health journey is strengthen by our own knowledge. We are stronger than we think and smarter than we let on. We are tough as nails. And I share the words of a very special Maester to me, Cheryl Strayed. I highly recommend any of her books, but in particular her New York Times best selling book, Wild: From Lost to Found on the Pacific Crest Trail. As your inner thoughts are telling you the story, reciting the monologue of life's issues, I want to share my 10 newsflashes that have been so helpful to me. 1. To get to goal, you have to feel your emotions. 2. Thinness does not equate to happiness. 3. Others do not make us feel the emotions we feel. 4. Our emotions of dissatisfaction or loneliness are based on what we think 5. Feelings come and go, and the fact that they go, is such good news. 6. We cannot abdicate the responsibility, the privilege to hold our own value, & act from it. 7. There is incredible value in practicing self-love and self-awareness. 8. We can stay on plan despite the pain. 9. We have the ability to feel love, even when we think no one is feeling love for us. 10. We - you and me, are not alone. Please share this episode with your loved ones and yes, those you don't feel love for too. So they may feel love and show up as the best versions of themselves for all of us and above all, for themselves. Have a beautiful week! Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Getting to Goal with Maritza 28:05

2 years ago28:05

28:05

I have a very special guest for you this week, her name is Maritza Ilario and she is such an amazing soul. She will share with us how she achieved her weight loss goal and her overall journey in Project 66. I really wanted to bring you not just a success story, but really to humanize this process. And for me, what brings me so much motivation and really pushes me to show up for you is to see the changed lives. The people that we can touch and touch our lives back. And so today you will meet one of them, you will meet Maritza. To see the outcome and the passion from the work we do as people, is really awe inspiring and so in line with my guest today. She will share about the journey she has taken to reaching her goal. I hope you enjoy listening to my successful and beautiful client, Maritza Ilario. Maritza’s Maesters & Resources: · Seat of the Soul Community led by Gary Zukav · Project Weight Loss Podcast, Fina Perez · Atlas of the Heart, Brene Brown · Think Like a Monk, Jay Shetty · Lighter, Young Pueblo · Atomic Habits, James Clear One of Maritza’s favorite quote: “When you are willing to feel any emotion and not react to it, but allow it to be you will begin to move closer to your ideal weight.” -Fina Perez Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Meditation & Science: the Value of You in Stillness 24:19

2 years ago24:19

24:19

Hello my friends, hope your week was everything you wished it to be and that you had a moment to yourself this week. In this episode we break down mediation, the so called zen practice and I introduce you to some new Zen Maesters, with the ultimate goal of finding your footing, finding yourself in a moment of stillness. We do not meditated in this episode, but I bring you the science behind meditation and how I practice my meditation. Thank you for listening, I so appreciate and value your time. Hoping you have an amazingly zen and mindful week. Love you all! Please click the link below to go to my website and upload the meditation pdf https://projectweightloss.org/podcasts/ Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Regret 26:27

2 years ago26:27

26:27

In this episode we break down regret and look at it from the lens of our past self, our future self and our current self. We consider the aspects of regret and how at times, it can serve us and at times it does not. I offer some possible solutions and insights into this important topic and I appreciate my client, Cheryl for requesting our conversation on this topic. I also created a mini workbook that will be available tomorrow on thought work that can help you move forward. I am so grateful for all of you and am excited for the possibilities that your future self can bring and all the satisfaction that comes along with learning and living out from under regret into possibility. So that your today is exactly as you want to live it. Thank you for listening! Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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"See You at the Top -Zig"-the Maester 19:48

3 years ago19:48

19:48

Don't miss this episode! This week is very important, because we are focusing on the Maester Zig Ziglar and his lessons on goal setting, role models, writing your story and living your best life. To me, he was the example of a Master Life Coach and I will always treasure his teachings and his story telling. I highly recommend that you read any of his books and check out Ziglar Inc., to learn more about him and his legacy. And I truly hope to "See You at the Top", as Zig would say. I want to see you living your best life and not waiting for things to happen to you, but act for all the great things that can happen in your life. And of course, I take you on my exercise journey in this podcast Have a beautiful week and I will see you at the TOP! Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Feel Your Emotions- Don’t Eat Them 22:53

3 years ago22:53

22:53

This week, we are focusing on Brain Science as it relates to emotional overeating. I will be coaching you on how to feel your emotions instead of eating through them and how understanding how our brain, gut and emotions are interconnected is so important. We also talk about the value of connections as it relates to the new science of positive psychology. The Maesters in this area, are Dr. Brene Brown, Dr. Susan Pierce-Thompson, Byron Katy and Cheryl Strayed. In this podcast, I give you another goldmine of information on the brain nervous system. And I discuss the health solutions to feel our feelings and not eat as a result of them. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Our Brains & Why We Overeat 19:07

3 years ago19:07

19:07

This week, we are continuing the work on the Planning Phase of our Project Weight Loss, and we are focusing on the brain science of our Project Weight Loss. I will be coaching you on why we overeat, discussing the important brain science research from one of my favorite Maesters in this area, Dr. Susan Pierce-Thompson. In this podcast, I give you a gold mine of information on neuroscience. I discuss the motivational triad, the nucleus accumbens and dopamine down regulation. I discuss how eating too much sugar and flour over time makes it so that insulin blocks our hormones leptin and ghrelin from working and I piece it all together like a puzzle. Use this information to help you make the best decisions for you, for your health and make this year, the year of focusing lazer sharp on your health. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
Time: Schedule Your Priorities 15:11

3 years ago15:11

15:11

This week, we are continuing the work on the Planning Phase of our Project Weight Loss, and we are focusing on Time Blocking. I will be coaching you on how valuable your short-term goals are as it relates to the calendaring of your time, with the understanding that the things you do today, will create the freedom and fullfillment of your life tomorrow. And scheduling your priorities can help you with your Project Weight Loss goals. In this podcast, I give you concrete steps that will serve you in your day to day commitments to yourself. Let’s do the important work today, so that your future self can be taken care of. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
The Gift of Time 16:06

3 years ago16:06

16:06

This week, we are continuing the work on the Planning Phase of our Project Weight Loss, and we are focusing on the Gift of Time. I will be coaching on time as a continuum and how important it is to focus on the main thing, “love” and how prioritizing our time and looking at the dependencies of time, can help us achieve our Project Weight Loss goals. We are searching for the magic pill, not realizing that the magic pill is us. We are also doing a time check, by recapping why it is important to lay the ground work first, then move to having time commitments. Let’s do the important work today, so that our future self can be taken care of. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
Time: Decisions & Beliefs 14:14

3 years ago14:14

14:14

This week, we are continuing the work on the Planning Phase of our Project Weight Loss, working on identifying our resources -- our next resource being our TIME. This topic will be the first part of a three (3) - part series. I will be coaching on our decisions and our belief systems. I want you to be brave and know that we don’t always have the foresight to connect the dots of our lives until we do what we set out to do. I will also talk about two Maesters, Steve Jobs and Gabriele Grunewald. Please find the link below to Steve Jobs 2005 Stanford commencement speech. https://www.youtube.com/watch?v=UF8uR6Z6KLc Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
The Beauty of Connections 19:35

3 years ago19:35

19:35

This week, we are working on the Planning Phase of our Project Weight Loss, identifying our resources. Understanding that our primary resources is the human resource, the H-Factor. I will be teaching about the stakeholders in our lives and how they can support us and how we can manage ourselves around them; understanding that we are less alone than we think we are. I will also invite you to connect with me in our Project 66 cohort that starts on National Best Friends Day. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
Authenticity 23:36

3 years ago23:36

23:36

This week, I want us to unmask ourselves and find the passion in who we are, what we love and where we want to go on our Project Weight Loss. Being your authentic self is not only freeing, but can create so much self-confidence within us. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
The Three I's 15:12

3 years ago15:12

15:12

In this episode I will be focusing two important masters in the area of intention and purpose. I will also go deep on the concepts of intentions, impediments and intution, that are so important and missing from many cognitive behavioral theories (what we do and how we change our selves). Intention and Impediments are important links that not only strengthen the foundation of our Project Weight Loss, but our lives as a whole. Find out more about the ripple effects that the three areas, Intention, Impediments and Intuition can show us. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
Why Not Choose Love 23:55

3 years ago23:55