If you’re like me and grew up immersed in diet culture, you probably have a negative association with food journaling. The word alone might bring to mind obsessive calorie counting, weighing every bite, and plugging data into an app - only to use that information to judge yourself. No wonder so many people avoid it altogether. But here’s the good news: food journaling doesn’t have to be like that. In fact, it shouldn’t be. The kind of food journaling I do with clients is rooted in curiosity, not criticism. I see it as both a tool and a skill - something that helps you understand your habits and something you get better at over time. Food Journaling as a Tool One of the first things I remind clients is that meaningful change … [Read more...] about Rethinking Food Journaling: From Judgment to Curiosity
Coaching Tools
Digging Deep: Finding Your Why Before Tackling Change
Change is hard. We all know it. Whether it’s starting a new fitness routine, revamping your diet, or finally decluttering the “everything” drawer, the journey can feel daunting before you even begin. That’s why before diving headfirst into any transformation, it’s crucial to pause and dig into your deeper motivations. This isn’t about checking off a to-do list; it’s about understanding why this change matters to you on a personal level. Trust me, knowing your why can be the difference between giving up after two weeks and pushing through even when Netflix and the couch are calling your name. Ask Yourself These Game-Changing Questions: The 5 Whys: Motivation Mining 101 One of my favorite tools for getting to the heart … [Read more...] about Digging Deep: Finding Your Why Before Tackling Change
Want to Make Lasting Changes? Start with Your Environment!
Ever set out to make a big change, pumped up with good intentions and iron-clad willpower, only to feel like you’ve hit a wall a few weeks in? Suddenly, that healthy habit you were so excited about seems impossible, and you’re left feeling “weak” or “undisciplined.” Sound familiar? 🤔 Here’s the thing: it’s not just about willpower! One of the biggest factors influencing our behavior is often right under our noses—our environment. Yep, the spaces around us can either make it easier or harder to stick to our goals. Access, or how easy things are to reach, can have a huge impact on what we do (or don’t do). The best part? Most of us can tweak our surroundings to nudge us toward those positive changes. A classic example is the “kitchen … [Read more...] about Want to Make Lasting Changes? Start with Your Environment!
How Being Kind to Yourself Can Transform Your Eating Habits
Some people think self-compassion is just fluff. Fair enough: It’s not always easy to see the link between self-compassion and nutrition habits. But here’s the truth: Properly harnessing self-compassion can be a game-changer, helping you eat, move, and live better. And a recent study published in Nutrients sheds light on exactly why that is. What is Self-Compassion? Self-compassion involves treating yourself with the same kindness and understanding as you would a good friend. It has three core components: How the Study Was Conducted To explore the connection between self-compassion, body image, and eating habits, researchers surveyed 100 mothers using online questionnaires. These surveys measured levels of … [Read more...] about How Being Kind to Yourself Can Transform Your Eating Habits