You are listening to the Weight Loss for Successful Women podcast with Shannan Christiansen episode number 137. Welcome to Weight Loss for Successful Women, a podcast for women who are ready to break the diet cycle and end their struggle with weight for good. Here’s your host, fortune 100 executive, and certified life coach, Shannan Christiansen.

Hello love. I’m so happy to back with you. In today’s episode, I’m going to share an inside peek into Transform Boss Weight Loss. That’s what I’m going to do today. In Transform Boss it is everything. We have coaching, a transformative weight loss course, lots of tools, tips, and of course our community is unlike any community that you’ve ever been a part of. It’s full of love, support, no judgment. Ladies who understand what it’s like to carry extra weight, to be a woman, to do everything for all the other humans, to feel overwhelmed. And this community is just, it’s amazing. I’m so proud of it. And I love my Bosses. We also have tons of bonuses and bonus content. I love to over deliver. I am invested in my Bosses. I want them to have success. I want them to reach all their dreams and goals.

So today is just a small glimpse into the bonuses that when you come into Transform Boss they are there for you. So when you join Transform Boss, all of our replays, bonuses, all of our bonus content, I mean hundreds and hundreds of hours of content is right there for you. So today I’m going to share two of our Quick Hits. These are small bite sized teachings that we put out every week in Transform Boss Weight Loss. Do you struggle starting over on Mondays or maybe you beat yourself up? I mean, sometimes the way that we talk to ourselves is unlike any way that we would talk to anyone else. I struggled with both of these for most of my life. And these two Quick Hits are going to help you. So enjoy my love.

This first Quick Hit is on last suppering. You know, eating all the things because you’re going to start again on Monday. We have so much diet trauma from restricting and then bingeing. Here we go. Hello ladies. Okay. So Monday’s Quick Hit video, so excited. So today I want to do just a Quick Hit on last suppering, because it’s Monday, and we just got off of a holiday weekend, and what I used to do and what I think most of us have done is this kind of all or nothing, in or out, good or bad.

Because we’ve been on diets for so long, our brain loves to settle in there, about you should eat this, and if you eat this you’re bad. If you go off plan you’re bad. If you don’t make a realistic plan you’re bad. And what I want you to do today, however this weekend, maybe it was amazing, and maybe it wasn’t, maybe you had some challenges, is today you just get to do the next best thing. You get to eat on plan or make your realistic plan. Tonight you can do it for tomorrow. And I say this because last suppering is such disordered eating. It is old diet mentality, where you’re just eating all the things, everything that you can’t have tomorrow.

And what happens when you do that, when you start tomorrow after the holiday, or you know what, whatever it is, on Monday, on Wednesday, whatever, after the event, what happens is your brain that’s a habit for you. It’s just a habit. I’m going to do this last suppering where I’m eating all the things, because you have this really faulty thought, I can’t have that tomorrow. I can’t have that on Thursday. And what I want to offer you is you can. And if you ate all the things over the weekend, what I don’t want you to do is to go to this really restrictive regime starting today, or starting tomorrow where you’re good. So you’re not good or bad. You’re good and bad. You’re wonderful, and you know, challenged, right?

Everything is an and, nothing is an or. And why this is so important my love it’s so important to remember this, because who you are and what you eat, they have nothing to do with each other. Who you are is kind and beautiful, and you know, faulty, you know, all the things we are humans and all of those things.

And if we eat or we don’t eat, doesn’t make us good or bad. If you eat something healthy, it doesn’t make you a good person. Or if you eat something not healthy, again, I don’t know what healthy is, but your version of healthy doesn’t make you a bad person. And I just say this because we have so many of those faulty thoughts just lingering in our brains. And then what happens is we eat more than what we wanted to. And so then we tell ourselves that we’re bad. And then we tell ourselves that I’m going to be good tomorrow. And by good, I’m going to restrict. Then what happens is you’re in this neverending cycle of overeat, restrict, overeat, restrict.

What I want to do, and what I’m trying to do with you is to really change that to really, you know, this kind of disordered eating is really what it is. And it’s either this eating all the things or restricting. And I just want you to one, if you’re having those thoughts, just become aware of them. Okay, you don’t need to beat yourself up. And then I just want you to replace it with a one better thought, right? So this is a ladder, right? You don’t need to go to rosie posie, rainbows, and sunshine. Just one better. Instead of I ate all the things, I’m failing, it could be I’m learning how to eat over holiday weekends. I’m learning how to enjoy food without overeating, right? Just a one better thought.

So tomorrow or even tonight, depending on what time zone you’re in, just make your plan and just make it realistic. If you’ve eaten all the things, you’re not going to go to no things today, you’re just going to like eat. You’re going to make your plan. And you’re going to choose and decide what you want to eat. And you’re going to put some of those things on there, because this is the most important part. When you up-level slowly, you will have more success. If you keep doing this all in, all out, all in, all out, it’s just, you’re on the diet roller coaster. And I don’t want that for you.

And so, if you find that you were last suppering, all you have to do today, doesn’t matter, ask yourself, become aware of it, become aware of those thoughts that are causing it. And then just decide, okay, tomorrow, I’m going to make my plan. I’m going to make it realistic. And then just move on my loves, and practice new thoughts around what you’re learning. Last suppering, eating all the things, bingeing, restricting all the things, nothing, because what happens is I think during holidays, events, parties, because there have been so many times in our lives that we haven’t been able to eat those things because we chose not to, but we were on some diet, our brain it just really is like, it almost hurts our brain to have allowance and to say, yeah, you know what?

July 4th, we’re going to have a s’more, right. We’re camping. We’re going to have a s’more. And you eat a s’more and you check in with your body and you see like, Hey, am I approaching satiated? Am I approaching full? Like, where am I at? Right? Because I can have whatever I want to eat. And I’m telling you having allowance without these thoughts of I’m never going to eat this again, I can’t have this tomorrow, that is resistance and restriction, and it will just keep you stuck on the diet roller coaster. Ah, I don’t want that for any of you.

Okay my loves. So all you gotta do is one simple thing. Make your realistic plan for tomorrow, simple, and make it realistic. And find a one better thought than the beat down and the last suppering and all those. A one better thought. Just one level up, that’s it. All right my loves. Ooh ladies, I know, I love that Quick Hit. I really struggled with that for most of my life. And now it’s such freedom to know that I never have to start over.

This next Quick Hit is about how we tolerate putting ourselves down, talking to ourselves in a way that does not serve us. It keeps us stuck believing that we can’t lose weight. That we’ll fail again. You don’t want to miss this inside track to Transform Boss Weight Loss. Hello beautiful ladies. So welcome to today’s Quick Hit. And today is all about just how we talk to ourselves, and deciding on purpose that we are going to talk to ourselves more than we listen. And then the second part of that is really deciding on purpose to stop beating yourself up.

I think we live in this sort of, I don’t know, judgment of ourselves, and we have talked to ourselves in a way that is detrimental, right? And we’ve done it for so long that we don’t even recognize it. And we do it in tricky little ways. And we tell ourselves all sorts of things. You know, we look in the mirror like, oh, look those wrinkles, oh, look at this, oh, this isn’t, you know, we don’t even look in the mirror, right. We dropped something on the floor, we’re like, why are you so dumb? These are just these old records that are playing in the back of our brain. It really does, I think over time, it keeps us so disconnected from our authentic self.

One of the things when I, you know, really got into this work and started, you know, my process and just deciding, like making this decision that I wasn’t going to beat myself up anymore, making that decision, it was a really pivotal moment that when those thoughts came in, that I would acknowledge it, meaning just saying, it’s not what we believe anymore.

Right. And talking back to myself, telling those old program thoughts we don’t believe that anymore. And you know, ladies, I think sometimes in this work we make it really complicated, and you know, we want to, you know, get to the root of everything and we want everything to change. And I find that it’s just every day throughout the day, and just when certain thoughts come in, or when you notice that you want to overeat or you want to eat off plan, or you notice that you’re feeling some negative emotion, just taking a deep breath, becoming aware, challenging the thoughts, and really talking to yourself more than you listen. It’s some of the best advice I think.

And as I, you know I’m always researching and listening and reading, and when I look at really people who have done extraordinary things, there is always this layer of how they speak to themselves, how they talk to themselves way more than they listen. Those thoughts are always going to be there about not doing the thing, about staying in bed, you know, whatever it is, they just don’t listen. They just talk to themselves like, yeah, I hear ya, but we’re going to do this, or I hear ya, but we don’t believe that anymore. And it suggests this everyday practice. You don’t have to be perfect at it. All you have to do is when you notice it, become aware, take a breath and then tell yourself not today Lizzie, not today.

So one, become aware of how you’re speaking to yourself. How you’re thinking about yourself, because that’s really what it is. When these thoughts come in, at some point in your brain, you believe it. And so it’s deciding to not believe it anymore. You can believe whatever you want, and why not believe that you are just the most beautiful, capable, amazing human. It’s a good belief. You are. You are. You should believe that. Believe that because the other stuff, look, what does it do for you? Nothing. Just brings you down and it doesn’t help you achieve your goals, and it doesn’t help move you forward. It’s just nonsense. It’s nonsense. It’s old puddle thoughts.

So one, again, decide what you want to think and believe about yourself. Become aware. And then two, talk to yourself more than you listen. So easy. Yeah. I know every day you just get an opportunity to do it every single day. How cool is that? I think it’s pretty cool. So this was just a small sneak peek into Transform Boss Weight Loss. This was just two of our Quick Hits. They come out every single week in Transform Boss Weight Loss. We have hundreds of hundreds of hours of teaching, tools, and tips so that you can lose weight for the very last time. We organize them in a way so you can do a little at a time so you don’t get overwhelmed.

We’re opening on June 14^th, mark it down my love, for five days. You do not want to miss it. All right my love, bye for now.

Thank you for listening to this episode of Weight Loss for Successful Women. If you love what you heard today and want to learn more, come on over to bflycoaching.com. See you next week.