Why Your “To Do” List May Be Fattening

Why Your _To Do_ List May Be Fattening


How is your New Year’s resolution to get healthy going?

Did you know that most New Year’s resolutions are broken by as early as January 18th?

As a clinical hypnotherapist who helps people in the areas of stopping smoking and weight management, it has always been interesting to me that the busiest time of the year isn’t the first few weeks – right after resolutions to change have been made – but the last few weeks of January when the resolutions have been broken (yet again) and the idea that maybe something deeper needs to shift begins to become apparent.

I want to introduce to you one of the biggest buzz killers of our annual get healthy resolve – YOUR TO-DO LIST – and where you put your healthy new goals on it. If you can shift your mind around this one thing, you can get back going with your healthy New Year – I promise!


One reason our “get healthy” promises are vulnerable to die an early-in-the-year death is that we make our starry-eyed resolutions during the holiday season when we have been out of our overwhelming day-to-day life and duties. Our brain has had some down time and we can think BIG.

We imagine how good it will feel to exercise 5 days a week. We muse how much slimmer we will be when we shop every week and have healthy food at home to reach for. We know how much saner we would be if we took 10 minutes a day to meditate! We make the promise to ourselves to make that happen.

Then we get back into our day-to-day life. Our to-do list starts getting longer and all of those wonderful dreams of being slim and healthy are put to the bottom of the list—basically tossed to the curb along with the holiday wrapping paper and dried-out pine tree.

  • “I’m too busy to exercise this week!”
  • “I didn’t have time to shop for healthy food so I went thru the drive-thru!”
  • “How can I meditate when I have to walk the dog, feed the kids and get ready for work?”


Chances are if you have been struggling to get healthy you may have the deep unconscious belief that “I have got to do everything on my list and take care of everyone and then I will have time to take care of myself.”

So, if we are truly to achieve our health goals—it would then go to figure we need to:

  • Start to challenge the belief that our health comes behind everything else on the list.
  • Adjust our to-do list accordingly

1) CHANGE YOUR PERCEPTION OF YOUR HEALTH AND ITS IMPORTANCE ON YOUR LIST: I invite you to see that your health is the thing that you experience all of your life through. Your health is what others also depend upon to be in place in order for you to be of service to them. Your health allows you to bring your best “you” to all you do and all the people in your life. Your health makes everything else on your to-do list possible…get the drift?  YOUR HEALTH SHOULD BE #1 ON YOUR LIST – ALWAYS.

2) OBSERVE YOUR TO-DO LIST WITH NEW EYES: Consider that the overly ambitious inner list maker in your head is not run by you, but by old beliefs and myths that do not even belong to you. Often the beliefs that write our to-do list come from our parents, our culture and society at large, that’s right – your to-do list doesn’t even belong to you!

So start to challenge that darn list. Ask, : “Why is washing the dishes more important than going for a walk after dinner?”

Is that item on your list really that important to do now, or does it just seem that way? What would happen if you shopped for healthy meals before posting your vacay pics on social media? Would the world end?

Ask of everything on your list, “Why do I think doing this is more important than my taking care of myself?”.

Maybe in a new light, as you go through your list, all of those seemingly urgent items now become less pertinent compared to your feeling good in your body because you are making healthy choices and exercising.

By challenging those old beliefs you start to break them up in your deeper mind so that your new and healthy beliefs can start to grow.

I am going to ask you to do something really uncomfortable to your subconscious mind: put your health goals at the top of the list and take some of the other things off your list and put them on the list some other time.

The more you start to look at your to-do list as an advocate for yourself and your health the more some of those other “to-dos” will start to fall away as you see them as way less important that your being your best you.

Once you start creating to-do lists that truly support you won’t even need to put health on your New Year’s Resolution list next year—because “Get healthy and release weight” will be crossed off your list.

So just to review:

  1. Challenge where your health goals are currently on your to-do list.
  2. Take a hard look at your current to-do list and challenge the things on there and their importance in relationship to your health and well-being.
  3. Adjust accordingly.

Have a great and healthy 2018 – where you actually achieve those healthy resolutions!!

xoxo Rita


A Simple Mind Hack to Empower You Over Holiday Sugar

How to Keep Hungry Away All Day

Halloween is over and it’s the official beginning of the holiday season–the season of sweets, parties and comfort eats.  My treat to you today is sharing with you the POWER OF NO. No? Yes, NO!


It must be the candy corn (which many of you know is a major trigger food for me), the nostalgia of childhood, or all the Pumpkin Spice everything; as soon as Halloween and those bite size candies come around, so does this mental phenomena called “it’s the holidays”.  We find ourselves much more vulnerable to all our trigger foods, eating more calories, exercising less,and believing we have no choice but to surrender to the spell.

We emerge sometime after January 1  when the bell chimes and the spell of “it’s the holiday’s” recedes. We are left in the wake of the aftermath with weight gain, more struggle, and the disappointment of “how did I let it all go?”.

But, in this season of YES, we can start using the POWER OF NO.

FANTASY OR REALITY??In case you have not realized it, the mind can’t really separate fantasy from reality.

Have you ever found yourself watching a James Bond film where James is being chased by the bad guy and realize that your heart is beating faster, your breathing is elevated, and your stomach is tensed up — just as if you were being chased right alongside 007?

Have you ever watched someone watching an intense sporting on TV stand up and begin yelling at the players on the screen as if they believed the players could really hear them?  We can tap into this very phenomenon and the power of self hypnosis to help you resist trigger foods.


I am going to give you a subtle but easy and effective cognitive technique that you can use in a relaxed (self-hypnotic) state to help change your relationship to a particular trigger food (usually sweets or starches) that you have a vulnerability to over eat or binge on.

I have used this with some of my trigger foods (frosting, Wine Gums, and candy corn) in the past and it works well.  You will want to practice this exercise a number of times for it to have a real impact.

-Find a place to get comfortable and close your eyes.


-Now imagine your trigger food in front of you.


-Now practice saying “No” to that trigger food in many different ways and times.


(IMPORTANT:  Not “No” as in, “You can’t have it.”  I mean “No” as in “I choose not to have it.”  Making this distinction between –you can’t have and I choose NOT to have is huge.  The former engages the Inner Critic and the latter engages the Inner Coach.)


-Practice saying “no” to your trigger food politely—Pause and take a deep breath between each time you imagine yourself saying “no” to your trigger food.

Thank you, but no.

No thanks.








-Now imagine saying no to the trigger food firmly the same way.



I said no!






Repeat this polite no and firm no with the trigger food in the circumstances that you might encounter it; at the grocery store, at the party, in the office, in your kid’s goody bag, in a restaurant, in your cupboard (hey, what’s it doing there?), at a drive through etc.


-Now imagine someone else is eating your trigger food and telling you how delicious it is and offering it to you.


-Imagine many different ways of saying no politely and then firmly to them.

You can even yell at them if you wish( in your imagination that is!).

Now, still in the relaxed position run this exercise again but now add your voice.  Practice really saying no politely at first and working your way up to a resounding firm “No!”.  Make sure you take a breath in between each “NO!” and align yourself with that feeling that you are saying “No” because you choose to and not because you have to. You can do this part while you are driving in the car—just say no!!

I recommend that you start with the food that is your strongest trigger and repeating down the list of trigger foods.  And repeat a few days or before you go to a party or event where you know you’ll be tested.

Please let me know how this works for you.

xo Rita

Shift Into Clean Eating October

Avoid the Fattening Good Time Trap

Hi there,

Welcome to autumn!


After the free-for-all looseness of the summer, it is a great time to get back to basics and structure.  For me and many of my clients—this means starting with our eating. The relaxed mode of summer can cause even the most focused of us to stray off the path.

One of the easiest ways to get back to basics with food is to focus on a healthy plan that eliminates processed foods and focuses on whole foods.  I find that doing this for a month just helps to bring awareness to what exactly we are eating – and it feels great.

Of course, there are a lot of levels of processed foods and a lot of questions about what is really happening to food before it gets into our shopping cart (or market basket).  Good news—I have a great resource to help make this easy.  My friend Andrew Wilder has a great website and blog dedicated to this healthy whole food eating.  It’s an amazing resource and keeps things simple.

And this October, you can join a free community challenge on his site Eating Rules.  Each year, Andrew hosts the challenge to not eat processed foods for the month of October.  If you sign the pledge, you’ll get an inspiring email daily with great recipes and helpful tips.  More good news—the challenge and all the resources are free!  And you can still eat chocolate!  Here’s the link to the site and the challenge: October Unprocessed Challenge here

Andrew started October Unprocessed in 2009 when he decided to cut out processed foods for an entire month. The challenge has grown each year and since then, more than 30,000 people have taken the pledge along with him.  I did the challenge last year and found it to be a great experience, helping me:

* Overcome carb and sugar cravings

* Feel healthier and more energetic

* Get some great new healthy meal and snack ideas

* Release some weight and feel fitter heading into the holidays

I hope you’ll consider joining me this year– it’s a great way to get support and get healthy.  Here’s the link again: Enroll here 

Also, I interviewed Andrew about why he started the challenge and he gives some great tips for getting started. Please listen here.

One more piece of good news—I was asked by Andrew to contribute a guest post for the challenge.  So, I have created a new clean eating hypnotic meditation session designed to keep you motivated to stick with the challenge and to keep enjoying eating in the way nature intended. You’ll be receiving that from Andrew on the first day of the challenge!

I am excited to start a month of healthy eating before heading into the holiday season.  I do hope you’ll join me.

Happy eating!

Alone we diet, Together we Shift
Rita Black

PS – I know people often think that eating unprocessed is expensive, but it doesn’t have to be. And to help you get started, Andrew’s scored some great discounts from Bob’s Red Mill, Mighty Nest, and Olisio to help make the challenge easier and more affordable than ever. He’ll be passing along coupons to us to take advantage. So join us today!

eating rules

How To Keep Hunger Away All Day

woman eating yogurt at desk

Did you just eat an hour ago and you are already hungry again?  Are you plagued with cravings for sugary foods or highly refined salty-crunchy foods?  Well, chances are you may not be getting enough protein.

As a hypnotherapist and cognitive weight expert, I will tell you one of the biggest nutritional Shifts that someone can make to take back their power from food is to make sure that they are eating enough protein on a daily basis.  If you have worked with me either privately or with the Shift 30 Day Weight Mastery Process or  Shift in a Box Process—you already know that I harp on a lot about the power of protein!!


If someone is complaining about being hungry, I will ask, “Are you eating enough protein?”

If someone is suffering from night eating, I will inquire, “Are you having a protein rich snack around 4pm?”

If someone has been binging or feeling really addicted to carbohydrates and sugar, I will advise, “make sure you cut the carbs and up your protein in order to break the sugar spell.”

At Shift, we don’t give you a diet.  I really believe that you must individually create a way of eating that you have ownership of–one that works for you and your lifestyle.  I believe you need to discover what works best for you and your body by becoming a loving scientist.  You do this by observing what foods work at what times for you and what doesn’t work and then making changes and choices based on your findings. We don’t have an ‘expert” giving you a list of good foods and bad foods.

I will, however, harp on about your getting enough protein—about 72 grams per day, which is about three 4 oz. servings the size of your palm. If your daily calorie budget is more than 1600 calories a day, you may need even more.



Why would a hypnotherapist blather on so about getting enough protein?

Two reasons and both have to do with your brain—

1)    Research shows that the lack of certain amino acids found in protein sets up the brain to crave sugar and carbohydrates. When you haven’t been eating enough protein, your brain is more prone to seek out the more sweet and refined carbohydrates in large quantities (binges).  Also, the more refined carbohydrates you consume, the more hungry you feel.

2)    Protein gives you the most bang for your caloric buck.  If you are eating relatively few calories in order to stay within your body’s calorie needs for weight release for maintenance, a serving of protein is going to leave you feeling more satisfied and stable than a serving of carbohydrates.

Having said this, I am not advocating a no carb-diet plan here–nor am I saying all is lost if you are a vegetarian or vegan.  I am just saying that upping your protein, no matter what the source, and lessening the starchy carbs usually helps my clients stay happy and satisfied within their caloric needs for weight release.


There are two times I especially suggest that the protein source be with you—breakfasts and afternoon snack time.  If I have learned anything from my own weight struggles, as well as the hundreds of clients I have worked with over the years, it is this: Starting the day with a good protein source sets you on a good course for the rest of the day.  And afternoon snack time is also key because if we stabilize our blood sugar at this time with some protein, then we head into dinner with a sane head and a belly that isn’t screaming to be fed with whatever we can put our hands on first (usually bread!)

Starting the Day Right: Breakfast

Eating morning meal that is right for your body allows you to head into your day with stable blood sugar levels—a must for weight management.  Every body is different in the morning so you need to tune into yours and your special needs.  Observe how your body responds to the breakfast that you currently feed it.  How does it feel a few hours later?  Are you hungry?  Tired? Light headed? Or are you feeling good and focused on what you are doing?

My clients and I have observed the following about different types of breakfast foods.

Help! I just ate breakfast!! (after eating these breakfast foods, one feels hungry in about an hour or so): 

-Sugary and sugar-free commercial yogurts (even fat-free ones)

-Most cold (non-bran) cereals even the “whole grain” ones (this depends on your system)

-Granola (very high in calories too)

-Bagels (also high in calories)



-Toast with jam (no protein)

-Juice only

-Quick-cooking oats or instant oats from envelopes

-Sugary coffee drinks

Wow!  I’m feeling great! (these foods tend to keep one’s blood sugar levels stable and hunger satisfied through the morning):

-High fiber/High protein cereals

-Eggs/egg beaters/ egg whites

-Low fat cheeses

-High protein smoothies

-High protein 0% fat Greek yogurt

-Low-fat cottage cheese

-Whole fruit with some sort of protein

-Slow cooking oatmeal and whole grain cereals

-Vegetarian sausages/links/bacon

-Lean bacon/ turkey sausage/ Canadian bacon

-High fiber muffins that have no sugar in them (Zen muffins and fibercakes)

-Whole grain or high fiber toast/ English muffins/ tortillas with protein on them

-Bean or vegetable soups


It is wise to not allow yourself to get super hungry—that is when many of us tend to overeat. Make snacks work for you—not against you.  Many snacks out of a vending machine or grabbed on the go cause you to feel hungrier and more tired—the exact opposite of what a snack is intended for plus many processed snacks contain more calories than some meals.

Avoid: Stuff out of the vending machine, snacks that are primarily sugar, fat and salt, anything highly processed

Examples:  Cookies, muffins, chocolate bars, sugary juice drinks, sugary coffee drinks, granola bars, chips etc.

Seek: Snacks that contain protein, snacks that contain fiber, snacks that have some protein and complex carbohydrate or fat and carbohydrate.


Fruit and peanut butter

Apple slices and a low fat cheese stick

0% fat Greek yogurt and fruit

Fruit and small amount of nuts

Fiber bar and yogurt

Cottage cheese and fruit

Lo fat ricotta cheese spread on a lo carb tortilla with a savory or sweet topping

Lo-carb tortilla and hummus,

Carrots and hummus etc

Veggie burger patty

Deli turkey slices

Hard-boiled egg with an apple (TJs sells hardboiled, shelled eggs in a bag)

Turkey jerkey

Tuna in a pouch


I could go on and on and on about protein’s power, but don’t take my word for it! If you are struggling with hunger after meals or sugar and carb cravings, try upping your protein intake a few hundred calories a day and removing the same amount of calories of starchy food.  See if this helps keep you more happily on your path to long term permanent weight release.  And let me know what protein swaps work for you!

Have a Shifted Month and May the Protein Source be with You!


Tips to Avoid the Fattening “Good Time” Trap + free hypnosis

Summer food

It’s official– the summer is now here. I can feel a part of me relax just by writing that. There is nothing like the idea of summer to bring back the kid in all of us—warm sunny days, letting our hair down and relaxing.  Unfortunately, it also is a time when we too easily relax into unhealthy habits, especially with the abundance of social outings of the season.

Being social is a very primal core part of who we are as descendants of cave men (and women) and our wiring to “let down our hair” runs deep. This primal wiring can create definite challenges to our desire to stick to a healthy lifestyle, especially if we are working to lose weight. We don’t want to feel deprived and “on a diet” when we are hanging out with others–and we don’t have to. To help keep summer on track, I am including a free 6 minute social eating hypnosis session.  This is to be listened to prior to going out to whatever social event may be challenging. Please give it a listen and then read the tips below. With just a few painless adjustments, you can stick with your healthy intention and learn to enjoy going out–from the inside out.


When we think about going out and having fun with friends, family, or co-workers, our brain sends out a shot of the neurotransmitter dopamine which immediately excites and arouse us. “GOOD TIME!” our mind thinks. Being with others in a social way is one of our deepest needs, but the challenge is that we also tend overeat when we are with others, sometimes almost twice as much, research says.

The other night, I went over to one of my oldest friend’s home for dinner. I had been looking forward to this night out all week as I knew it was going to be the weekend and we would be relaxing and having a good time.  When I was thinking “Good Time”, what did I mean? Did I mean the food was going to be good? Was it going to be good to drink some wine and relax? Was it going to be good to connect with my friends and share about our ongoing lives? What was going to be so good? It turns out the meal was burnt and the wine was warm but we sat out under the stars and talked and had a most wonderful time.


Often when we go out, our mind thinks “Good Time” and we fall into the trap of letting the food and drink be responsible for the good time rather than the deeper experience within ourselves.

When I struggled with weight, I would look forward primarily to what we were going to be eating and drinking before thinking about the people I was going to be with—my good time was defined by the food and not so much about the people. Therefore, I tended to overeat, always looking for the bite of food that would fulfill me and often I never found it—I just ended up feeling full but not “full-filled”. Consequently, most of my social eating added to my waistline but not my true inner satisfaction.

When I began to Shift to a healthier mindset and life (what I call the ‘Shift to Thin Thinking”), I knew that for long term success, I would need to change my social eating priorities. Maybe it wasn’t really about the food so much as the people I was eating food with. When I could change my focus from people first, food second, I could get more pleasure for less calories.

Here are some questions I learned to ask myself before any social event that help prepare my mind for social eating success by allowing me to get clear of what my specific needs are for the event—what “having a good time” means.  By getting clear up front, before the stimulus of the event, I am able to keep my focus on what is important to me. I end up feeling less FULL and more FULL-FILLED.


1.  WHAT IS THE FULL-FILLING PART OF THE EVENT FOR ME? WHAT IS MY TRUE GOAL?  Are you meeting with a friend? Is your family coming over? Is this a work party? How do you want to leave this gathering—what would you like to feel as you leave? Like you spent some quality time speaking with the people you were with? By getting clear on your true social goals, you focus your mind on other people rather than your stomach.

2. IS THE GOOD TIME IN THE FOOD OR DRINK? In our minds, food can mean “fun”. Social celebrations often have wonderful food to indulge in but the problem is when we over-indulge we end up actually feeling bad. Getting mindful about the food you will be eating beforehand also allows you to be more mindful about your choices and amounts once you are in the middle of the event.

Get clear on:
a. Taking small portions and eating mindfully and slowly. The 3 bite rule is especially useful for this. After 3 bites, your mouth experience diminishes greatly.

b. Think about how you can feed yourself in a way that allows you to stay within your weight goal needs but also have a bit of pleasure. We don’t need to gorge in order to have a good time. Take a moment to think about how eating lightly can be more fun—especially when heading home and not feeling like you over did it.

c. Think about alcohol and how much you need. Do we really need to drink in order to have a good time?Often, we socially associate drinks with getting the “party” going. It really helps to decide upon how many drinks you will have ahead of time before the first bottle is opened. Again, the more you focus on bringing your inner party, the need to rely on drinks to have a good time greatly diminishes.

3. HOW CAN I “BE” THERE? When thinking about going out, I think about the way I can connect with people, often it’s by listening and really hearing what people are saying and responding from the heart. Just being there. By being a true friend, I am bringing more to the social experience than a homemade dessert! I am giving of myself and allowing people to give to me. It’s these types of exchanges that are sweeter than any cake!

4. HOW CAN I LEAVE FEELING FULL-FILLED? Think through to getting home from the social event. What would you like to feel like?  Like you ate well but not too much? That you gave yourself a treat but not a tummy ache? That you brought something of yourself and shared it with others while you are bringing home a bit of the people you were with by letting them and who they were in to yourself—allowing yourself to be full-filled.


I encourage you to listen to the following short hypnosis session. This is to be used prior to going out to any social event that may be challenging for you.  If you have not experienced hypnosis previously, please listen to the Introduction track first and read more about hypnosis here.

1 Minute Intro Track
6 Minute Social Eating Hypnosis

Listen to this session on the morning of or right before social events. DO NOT USE WHILE DRIVING!

Feel free to share the download and tips with your family and friends so that everyone can share in a healthy, light and mindful summer.

Keep working on the full-filling practice of shifting your focus in social situations from food to full-fillment. Taking the time to really think through your social events and ask yourself these inner questions can go a long way to shifting the amount of true pleasure you get from all of your social  events.

ox Rita

Am I Going To Eat Over This?

Eat over this - blog header

Guidelines to Avert an Emotional Eating Episode
I was so pissed off!  How dare they? My two best friends couldn’t make my birthday party. Why weren’t they coming? Didn’t they love me? Wasn’t I cool enough?
I was angry and I was eating, chomping away as I processed my hurt. I came to as I reached the bottom of the icing bowl. Without realizing it, I had just demolished all of the chocolate frosting just hours before my birthday party.Now on top of angry, I felt sick and sad. My friends hadn’t ruined my birthday, I had, with my response to finding out they couldn’t come.


Have you ever been in a situation when something in life happened and you just ate over it because that just seemed like the thing to do at the time? The only response that your brain would allow you do?

Emotion, Stress, and The Brain
Our mind and body evolved to move from 0-100 milliseconds to get us out of danger as fast as possible. This fight-or-flight response enhanced survival back in the day. When fear or danger happens today, that same amazing survival mechanism occurs. The hormone cortisol floods the system, and the reptilian brain literally shuts down the conscious, rational-thinking brain. It says “Hey, there’s no time to think –JUST MOVE THOSE FEET!” Almost instantly, every bit of energy goes to preparing us to flee as fast as possible.

The problem is that the reptilian brain does not know how to differentiate between a lion and bumper-to-bumper traffic, the yelling boss, or friends not coming to your birthday party. The mind interprets any change in “normal” as a threat, triggering release of cortisol to prep the body for a lightning-fast get-away.

Stress also shifts the brain into a reward-seeking state, because it associates the reward state to “feeling better.” Eating may be a calming reward, but eventually it also makes us feel bad about ourselves. I know because I did it for years myself and it never helped and only made things worse. When I finally overcame the habits and behaviors that allowed me to release 40 pounds and keep it off for twenty years, learning to avoid emotional eating was one of the key changes that helped me create lasting change.

In my work with clients, I help them understand that when they feel angry, sad, anxious or even really happy, they cannot use willpower to avoid the desire to eat for comfort because during emotional surges, the impulse control part of the mind is not available to us—it is literally shut down!


A strategy I teach my clients to avoid comfort-eating teaches them to stop the automatic response and calm themselves down, sort of as you would a small child coming to you in distress.  You can develop the ability to be your own Inner Coach calming your Inner small child who needs comforting.

Here is the 3 step process to calm yourself and move through any emotional episode while staying connected to you what you really want.

1. Notice your feelings and acknowledge them, “I am hurt! Those Bit%3s aren’t coming to my party.”

2. Allow the feeling and say—“it’s okay to feel the feeling that I am mad at my friends”. So often, we try to push away uncomfortable feelings—if you allow them in and label the feelings, you begin to have power over them versus them having power over you.3. Ask yourself the question “Am I going to eat over this? Because if I am, I had better come up with another solution.” This allows your stressed and emotional brain a big pause, a real self care moment and a chance to shift gears from the thought of eating to the thought of truly taking care of ourselves. If we eat to numb, we not only add unneeded calories to our bodies but we lose the chance to find something that will truly take care of us. Using food as a ban-aid doesn’t take care of us it leaves us feeling worse than before.

If the answer is yesthen try one of these 3 more slimming alternatives:
a. Forgive Whomever Wronged You (even if it was you who wronged you.) Resentment is like eating poison and expecting the other person to die. My two friends were off living their lives oblivious to the fact that I shoveled 2000 calories worth of icing down my throat. To forgive is divine and it’s damn slimming too. Do what I call an “Insta-Forgive”. Don’t forgive them for them, forgive them for you—just let it go. If you need to take an action later, like speak with the person, you can do that too, but ‘insta-forgive’ them upfront so they don’t cause you both anger and an additional pound of wiggle in the back.
b. Rest In Peace Often when we are feeling extreme emotions that would cause us to eat, we are tired and our brain is overwhelmed. Sometimes, just a quick 10 minute lie down is just what you need to pull yourself out of fight or flight eating mode and into thinking more rationally about how to really deal with an issue. if you can get some zzzzs all the better. Research shows we need many respites through the day but our fast-paced culture breeds it out of us. Try to give yourself the love of a good nap. Scarlett O’Hara said “I’ll think about it tomorrow.” We say, “I’ll think about it after my nap.”
c. Get Some Coaching From a Friend Calling someone or reaching out to process your feelings is a great way to connect with people. People love to help—so take advantage. Let someone contribute to you! Chances are your friend has been through what you are experiencing or can just hear you out and let you process what happened. Sometimes, it helps to ask specifically for what you need, like—“I need your opinion, what would you do?” or “I don’t need your opinion, but I would love for you to hear me and let me process. Is that okay?”

This tool has been one of the best ways I’ve used to grow my ability to break out of emotional eating situations. It has also helped many clients gain confidence in their ability to handle their emotions without eating over them.

I hope you will try this powerful tool out soon, although I hope it isn’t because your friends don’t show up to your birthday!


I am excited to announce that I am publishing the book version of my successful hypnosis based weight mastery program (The Shift Weight Mastery Process).  The book is called From Fat to Thin Thinking: Unlock your Mind for Permanent Weight Loss and will be out in a few months.  I am currently creating a group of people who will be a part of the book’s launch.

If you enroll you will receive:
-Special bonuses created only for book launch participants
-Sneak peaks from the book
-Savings– launch day discounts and more!

Please sign up here to be a part of our exciting launch.

5 Master Tips to Keeping Lost Weight Lost

5 tips

5 Master Tips to Keeping Lost Weight Lost

We often hear inspiring stories about people losing weight, but so often these inspiring tales have an untold ending when the pounds start coming back.  For most dieters, the maintenance of a desired weight is far more challenging than the initial weight loss.  And, a weight plateau — staying at a steady weight for a period of time — isn’t associated with success the same way as taking pounds off.

But, isn’t this actually the goal we all want — lose the weight….and keep it off!!

I recently caught up with a client of mine who lost — actually “released”, as she has no desire to re-find the weight — 33 pounds over a decade ago after struggling with her weight her whole life. I talked with her about her maintenance success–what actually works on a “day in, day out” basis to keep lost weight off without thinking about it.

In a world of dieting and starting over again on Monday, Janet might now seem like a super human, but in the past, she was like many dieters, “I had lost and gained weight so many times it was embarrassing.” Janet shared with me how she made a few key shifts in her thinking and behaviors that allowed her to lose (release forever) the unwanted weight, and once she got to her ideal weight, made maintenance easier than she expected.

Janet, like many people who have long term weight success, develop new ways of thinking and behaving that shifts them out of “weight struggling” and into “weight mastery”. Please listen to my interview with Janet where she goes more deeply into the mental shift she made that was a game changer, some specific daily habits, and more about how hypnosis helped change her old thinking.

Here are some insights from my interview with Janet along with research from many people who have taken weight off and kept it off long term:

5 Keys to Long Term Weight Release

1) Focus on changing your life for the better and not just the number on the scale. Our minds are powerful and where we choose to focus creates our reality. Really committing to yourself and  your health in order to make your experience of life a happier and freer one is more seductive than restricting yourself in order just to make the numbers on the scale go down.

2) Bring in the coach and put the critic and rebel on the bench. Janet mentioned a huge part of her mental shift came from really changing her inner dialog. When she started coaching herself instead of criticizing herself, she noticed that the need to rebel disappeared. Many Weight Masters notice this shift in inner self speak is the ticket to lasting change and confidence.

3) Never start over. Ever. The heart of long term weight release and maintenance is about consistency and not perfection. Starting over tomorrow becomes a nasty habit that is hard to break. Make a commitment to yourself to get back to healthy eating at the next meal and learn from your mistakes—don’t start over because of them.

4) Pace yourself –don’t race down the scale. In all of my years of coaching weight and keeping off 40 pounds myself I have never seen a super speedy weight loss stick.  Research shows that releasing weight slowly allows your mind to really adapt to a healthy change in lifestyle.  Remember the way of eating that allows you to release the weight is going to look a lot like the way of eating that allows you to maintain the weight.  Create a way of eating that you love that allows you to maintain your ideal weight.

  5) Surround yourself with supportive people and supportive foods. No weight success story happens in a vacuum.  You have to create the people in your life as a weight support team—people who join you in healthy lifestyle activities.  Also keeping healthy foods in and tempting foods out of your environment has been shown as a key to long term success. Find friends who will exercise with you and enroll family and friends in choosing healthy restaurants and healthy meals to eat when at home. Janet says her husband and friends are a support and know to keep her trigger foods—bread and desserts out of the house.

Just remember:  Long term weight mastery isn’t about being good or perfect. It’s about making a decision to really make a change in your life FOR YOU so that you can be your best you and life your best life.


I am excited to announce that I am publishing the book version of my successful hypnosis based weight mastery program (The Shift Weight Mastery Process).  The book is called From Fat to Thin Thinking: Unlock your Mind for Permanent Weight Loss and will be out in a few months.  I am currently creating a group of people who will be a part of the book’s launch.

If you enroll you will receive:
-Special bonuses created only for book launch participants
-Sneak peaks from the book
-Savings– launch day discounts and more!

Please sign up here to be a part of our exciting launch.