EP #167: What I Learned From The Gap & The Gain

Ep #167: What I Learned from The Gap and the Gain

In today’s episode I share what learned from the book The Gap & The Gain by Dr. Benjamin Hardy & Dan Sullivan. Goals are just guideposts, meant to help us focus on who we are becoming, not if we hit the goal in the timeframe we set.  Instead of living in the past, and focusing on all you have done wrong, what if you focused on what you are doing right – what is working? What if you lived in the gain?

Featured on the Show:

You are listening to the Weight Loss for Successful Women Podcast with Shannan Christensen, episode number 167. Welcome to Weight Loss for Successful Women, a podcast for women who are ready to break the diet cycle and end their struggle with Wait for good. Here’s your host, fortune 100 executive and certified life coach, Shannan Christensen. Woo, Ladies. Hello, love.

So happy back with you today. Today I wanna share what I’ve learned from a book that I have read called The Gap and the Gain. It’s written by Dr. Benjamin Hardy and Dan Sullivan, and I loved it. You know, I love learning ladies, and I love to, sometimes even when I’m learning, it’s just reinforcement of things that I might know or were taught.

But this is why I love learning from different people and different authors and different business experts and life coaches and all the different things, because as I learn, you know, they always teach it in a little different way or give different examples, which I absolutely love. So I am getting excited. You know, it’s December, I know, I can’t even believe it,

ladies. We always say that, right? But here it is. Here we go. 2023 is almost here and getting ready for Christmas, and I’m 98% done with my Christmas planning and shopping. So I feel pretty excited. And this week my leadership team and I are having an in-person meeting here in Phoenix on Friday and Saturday. We’re just so excited for all of the amazing things that are going to happen in 2023 and transform Boss weight loss.

And you know, we really are gonna look at our member experience from the moment they become members through their journey and our client experience, and just really look to enhance what we’re already doing. You know, I love making things easier, simpler, and then also fun and exciting. I like to blow my lady’s minds. I do love to overdeliver. I for sure do.

So that is this weekend. I cannot wait. And on top of it, I’m going to Colorado. I know I’m leaving actually in a couple hours. The weather’s not too bad. I’m not even gonna complain. I mean, it will be cold, but nothing that I can handle, for sure. So let’s get into today’s show. I read this book and well,

I’m just gonna say we are gonna do it. We’re gonna do this book as a book club in Transform Boss next year. I love this book because over time I have watched myself, as I’ve learned, as I’ve had more success, become more focused on the gain, and it really has led to amazing success. When I get into my head and I start puddling around and I start focusing on my challenges,

my failures, then I mostly either do nothing, disconnect, or I start to sabotage and go backwards. So here are three lessons that I learned from the Gap in the game. So the first thing is this quote, I’m gonna read a quote from Dan Sullivan. The way to measure your progress is backward against where you started, not against your ideal.

See, we all have this goal that we’re trying to attain, but we keep moving the goal post. Think about that for a moment. Think about how many goals, whether it’s weight loss goals, financial goals, career goals, relationship goals. We set these goals, but we keep moving the goal post. We start to achieve it, and then we move the goal post.

We start to compare ourselves with other folks. We’re not thin enough, we’re not rich enough, we’re not educated enough. Our career is not enough. You know, we’re not good enough mothers or wives. We keep moving the goal post. We are focused on this external reference point that we measure our success with. I think about this with weight loss,

how many times I would lose weight, but it still was not good enough. I had this number, this number in my head that until I reached it, I was not good enough. Not only was the weight, but I then related it back to myself and how I felt about myself. Even though I was making progress, even though I was losing weight,

even though I was feeling good, I still had these sabotaging thoughts that it wasn’t good enough. I did not work out enough. I did not eat good enough. You know, I was not small enough. And really what it did was just keep me on the diet rollercoaster. I was not celebrating my progress, how far I had come. I wasn’t celebrating the new habits that I was creating.

I was just thinking that I needed to hit this goal, and I didn’t celebrate the journey along the way. And the second thing that I learned was all about the gap and how the gap impacted my success. Here’s another quote from Dan Sullivan. Your future growth and progress are now based in your understanding about the difference between the two ways you measure yourself against an ideal,

which puts you in what I call the gap and against your starting point, which puts you in your gain, appreciating all that you have accomplished. Ladies, the gap is consistently measuring yourself against this ideal. So until you reach it, it’s not good enough. Even though you’re making progress. This leads to frustration, overwhelm in weight loss. You don’t love the process.

You don’t do it in a way that you can always do it. You tell yourself things like, I can just restrict for six months. Then once I reach my goal, I’ll be normal. I’ll eat normal. But then you lose some weight, it comes and you’re still puddling. You’re still thought looping. You don’t enjoy the process. You’ve been restricting.

You haven’t learned how to lose weight in a way, eating, enjoying your favorite foods, living your life. And you have this thought it’s not good enough because you’re moving the goal post. And so you start gaining it back. But the gain is looking backwards to measure your success from where you started and appreciating the progress you have made. In the book,

Dr. Benjamin Hardy, he tells this story of a person who weighed over 400 pounds. She’s like an Instagram person, and she weighed over 400 pounds and she lost 240 pounds. But of course, you know, social media, she had haters. She had folks saying she was not thin enough, she had loose skin. And what she realized is that she had to focus on what success meant to her and look at the progress she made.

Because if she didn’t, then the 240 pounds that she had lost, that she had taken off her body would not have been good enough. I just want you to think about that for a moment. She lost over half of her body size, and it still would not have been good enough if she did not change the way that she thought. I mean,

crazy, right? When we compare ourselves to others, it will never be good enough. But when you focus on the process, not the external ideal, not just one data point, you start to find your success and then you compound it. Success is like compound interest over time. As you build on it and you focus on the successes that you have,

it starts compounding. And then you start feeling better. You start feeling happier. My love. What you focus on is what you will do. I want you to hear that. What you focus on is what you will do, what you think will become your results. So if you focus on the gap, what you have not accomplished, the challenges you’re having,

then that is what you’ll get. If you focus on the gain, what you have achieved, the success that you are having, what is working, then you will get more of that. And the third thing is that living in the gain can transform everything and always measure backwards. Here’s a quote from Dr. Benjamin Hardy. The gain is the antidote. The gain creates immediate happiness.

The gain connects you to yourself and your own progress. The gain transforms everything. The gain gives you power over the direction in your life. The gain gets you out of the gap. We live in a goal orientated society where tons of pressure to be perfect to live this perfect life that doesn’t exist. I love goals, but I really think of them really as just guidepost.

I teach ladies and transform boss how to set impossible goals, but it’s never about the goal. It’s on who they are becoming the next version of themselves. It’s about the process. It’s about focusing on their successes. It’s not about the goal. And in some arbitrary timeframe they set, we often overestimate what we can do in a short period of time and underestimate what we can do in a long period of time.

I learned this from one of my coaches, and it’s so true. We think in, you know, three months we can lose a hundred pounds, but we don’t think in five years what we can do. And what happens is we set unrealistic short-term goals, and then we expect to change everything overnight. When you measure yourself by how far you’ve come,

what successes you’re having, what parts of the process is working, you have more success. If you focus yourself on these short term unrealistic goals and just one data point, you have more challenges, more failures. One more piece of this is how we look at the past. For many of us, we’ve looked at the past as a way to beat ourselves up for challenges or mistakes that we’ve made.

But when you use the past to celebrate how far you’ve come, how you are such a boss, how you have gained wisdom, experience that you’ve overcome, pain, suffering, loss, and you’re still here doing the work, what if you focused on what you’re doing, right? What is working, what successes you are having? What if you lived in the game?

I love this book and there’s so much more. If you’re in Transform Boss, don’t worry. We’re gonna do this book club in the first half of next year. And if you wanna take this work deeper than take my free course, go to free boss course.com. Ooh, I can’t wait. And next week I’m gonna share three things that have helped me have success.

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 wanna learn more, come on over to bflycoaching.com. That’s BFLYcoaching.com. See you next week.


Ep #166: What I Learned From Mel Robbins

Ep #166: What I Learned From Mel Robbins

In today’s episode I share what I love about the book, High Five Habits by Mel Robbins. In this book, Mel shares a simple 2-minute daily practice that can help you start to see yourself differently. I share 3 things I love about this book and how you can start implementing them into your daily routines.

Featured on the Show:

You are listening to the Weight Loss for Successful Women Podcast with Shannan Christensen, episode number 166. 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 Christensen.

Hello love. So happy to be back with you. Today, I’m gonna share three things I love from Mel Robbins, her newest book actually, The High Five Habit. I love Mel Robbins and her stories. In the High Five Habit, she teaches this simple process of giving yourself a high five in the mirror and really looking at yourself and doing this every day. We did this as a book club earlier in the year in Transform Boss Weight Loss, my membership program, and the ladies loved it. So did I. I love the High Five Habit. There is some good science behind it too. And for me, I love doing it, and I love when I watch other ladies doing it. I realize I do high fives a lot. I do it with my grand babies all the time.

You know, I think about as I was growing up and in school, even at work, you know, when someone does a great job, I’m like, woo-hoo, high five. And so this thought of giving yourself a high five, ooh, I like it. So I wanna share with you just three things that I love about it, and you know, relate them back to finding some love for yourself and weight loss.

So, number one, she says this, this is her quote, “the relationship with yourself is the foundation for everything else in your life.” Ooh, I love it. You know, the relationship with yourself, I believe, is the most important relationship that you’ll have on this earth. And because everything else stems from the relationship that you have with yourself. And for many of us, we just get so busy with everyone else. We get so busy with life. We get so busy pleasing others. We get so busy trying to make folks like us. We are worried about our families and all the things we have to do that we forget about ourselves.

This thought that the relationship with yourself is the foundation, it’s the beginning of everything else. Ooh, I love it. You know, to believe in yourself and to celebrate yourself is everything. You know, I think somewhere along the way we start to believe that, you know, our needs, our dreams, ourselves, we don’t matter that much, and that celebrating ourselves is conceited or boastful. But honestly, for 99% of the women, you don’t have that problem. We have the exact opposite. We don’t celebrate ourselves. We don’t even look at ourselves in the mirror. We don’t even take two minutes for ourselves. Everything becomes about all the other people.

Or we get so lost in buffering. Buffering with, you know, these things so we don’t feel feelings, you know, buffering with social media and Netflix and overeating. And you know, when you start to show up for yourself, when you start to build that relationship with yourself, oh, ladies, it just changes so much for you. I think about this exercise we did. So every year, once a year, I do this big event in Transform Boss, and it’s called Unstoppable Live, and it’s an in-person and virtual event. And we did this mirror exercise where they had a mirror and they really had to look themselves in the mirror, and it was a small, it was just their face, and they just really, and it brought up so much emotion. Because we, we don’t even look at ourselves anymore.

When is the last time you really looked yourself in the eyes in the mirror and you had a moment of celebration, a moment of love for yourself? This simple habit of high fiving yourself and looking yourself in the mirror every day, I think it’s a good one. I love it. It seems a little quirky. She talks about that a lot in the book. I think some folks are like, Hm, but I tell you my love. Ooh, it’s good.

Number two, another quote from Mel. “If you look in the mirror and don’t see a person worth celebration, it’s time to change that.” I think for many of you, especially because we’ve dieted for so long, and bootcamps and restriction and punishment, we think if we just could beat ourselves up, if we can just tell ourselves, you’re so, you know, ugly, fat, blah, blah, blah, that you will then motivate yourself. But the exact opposite happens. You cannot beat yourself up to motivate yourself.

Ladies, just take a moment and think about how many times that you’ve created these negative thoughts and beliefs about yourself. The more that you repeat negative things about yourself, the more your brain goes to thinking that is who you are. And then you start building this evidence that you can’t do anything, that you’re not good enough, that you can’t lose weight, that you’re not pretty enough, you’re not this enough, and it just continues to keep compounding.

But when you start to look at yourself and you start to see your worth, because you’ve always been a hundred percent worthy, you’ve always been a hundred percent beautiful, and nothing about this earth like the things, the socialization, or the thing that person said to you in the third grade, none of it matters. It’s about you looking at yourself and seeing the beautiful soul and person that you are. And I just wanna say it again. You cannot beat yourself up to motivate yourself because the exact opposite happens.

Number three, another quote from Mel. “Your dreams are your responsibility. No one is coming.” Ladies, I teach this. I talk about this, because I believe in this so hard. I think we were taught, especially I grew up in the seventies, eighties, and there was a lot of, you know, chick flicks, and we watched a lot of things where the man was coming to be the hero. I think about Pretty Woman, you know, it was one of my favorite movies. And Richard Gear comes in the limo, and he has the flowers, and he’s coming to be the hero of her story. But that’s not how it works. No one is coming. You are the one that’s coming. You are the hero of your story.

Your life is your responsibility, and your dreams are your responsibility. No one else’s. It’s not the job of someone else to make you feel great. It’s not the job of someone else to love you. We put this responsibility on other people like, Ugh, they don’t love me. They don’t accept me. No. Right? Because you don’t love you. You don’t accept you, but you tell yourself that it’s them. My love, when you start to love yourself, when you start to become the hero of your story, it will matter less and less what the other folks do. Because you are the hero. You’re showing up for you. You’re doing the work. You’re the one who is coming. Mm. Ladies, just listen to that again. I know it’s my favorite. It’s my favorite.

Try it my loves. Give yourself a high five. Look at yourself right in the eyes. Then allow yourself to celebrate you just for being you, for the beautiful soul you are. Mm, so good. And if you wanna take this work deeper, then go to freebosscourse.com and take my free course. All right my love. See you next week. Bye for now.

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



Ep #165: 2 Simple Steps to Help You With Holiday Meals

Ep #165: 2 Simple Steps to Help You With Holiday Meals

In today’s episode, you will discover how to use my simple 2-part process so you can eat without the shame and guilt this holiday season.

In this process you will learn how to decide ahead of time and what to do when you are facing challenges – like a food pusher or feeling grief and loss during this time.

Holidays are meant for fun and joy but for many of us they bring a whole lot of baggage and overeating. You won’t want to miss this episode as I also share simple tricks to help you during your holiday meal.

Featured on the Show:

You are listening to the Weight Loss for Successful Women Podcast with Shannan Christensen, episode number 165. 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 Christensen.


Hello love. So happy to be back with you. I wanted to do this show today cause I wanted to talk about holiday meals, and I wanna give you just a really simple two-step process. I did this the other day in a coaching call with my bosses and I just love this very simple process to really come into awareness and planning. So much of this work and so much of living your best life is just being aware of your challenges and planning for them. I can’t wait my love.


So I wanna tell you this story about how Thanksgiving used to be for me. This is not that long ago, but a few years ago. And I would, you know, cook for days. You know how it is ladies, if you’re the one who does the cooking, if you’re lucky and you don’t have to, you know, be really grateful for that. But if you’re like me, I cook. My mom used to always cook. And then the last couple to few years before she passed, I kind of took it over. And Thanksgiving for us is lots of family recipes and a lot of cooking. And I would start the day before Thanksgiving and of course cook all day, and then of course on Thanksgiving.


And what it left me feeling was exhausted. And then the meal comes and it lasts, you know, really about 10 to 20 minutes, but we’ll give it 30 minutes. And I would overeat. I would be eating all throughout cooking. So by the time the meal was over and we had dessert, I was just exhausted. My body would hurt, my legs would ache, and I would just wanna take a nap. And I didn’t have a ton of energy to really celebrate and have fun. Now I would, you know, fake it ladies, this is what we do. But it wasn’t the authentic self that I am now when it comes to how I want to feel on Thanksgiving. One of the things that I started was I asked for help.


I know ladies, before I get into the two-step process, I just want to share this with you. You know, I used to think I had to do all the things and now I ask for help. And my daughter-in-law and son, they’ll come over on Wednesday and my grand babies too. It’s so fun. They help me prepare the meal and do the cooking and I don’t have to do it all by myself.


And so if you have someone in your life that can help you, ask them. You’ll be amazed at the response. And when you get help, it helps you to one, have fun and share that with your family or friends. It also, again, is just another tradition that you can create. I just wanted to share that cause I love that. Now what I do, there’s a two-step process and I took some of my bosses through part of this process in the coaching call, but I wanna expand on it and talk really about some of the challenges that you might face and give you some tips on what to do.


So the first part of the process is awareness. And this goes to awareness of what the holiday really means to you and how you want to feel during and after. Just taking a couple minutes and deciding what is important, what do you want to feel? So Thanksgiving is the closest holiday. We celebrate it. For me, I want to feel joy. I want to feel excitement, celebration, and it means just a time for my family to get together and celebrate. It’s also my birthday and my daughter-in-law’s birthday and we always celebrate it on Thanksgiving, and it’s a time for me to celebrate my daughter-in-law, and have fun and you know, laugh and play games and go outside. It’s gonna be gorgeous here. So that’s what the holiday means to me. It really means love and family.


And I want to feel amazing, energetic, I wanna feel joyful. I wanna laugh and have fun. And after I want to feel just excited and content. And what’s important about it to me again, is just the family piece, the love piece. But I wanna add one more thing. I also wanna show up for me. I wanna take care of myself. I want to eat foods that feel good to me. I wanna enjoy some of my favorite Thanksgiving or holiday treats, but I don’t want to overeat them. I don’t want a stomachache. I don’t want to feel stuffed.


And so as I go into this holiday, I just took five minutes and just asked myself three questions. Number one, why is this holiday important to me? Number two, what challenges could I face? Number three, how do I want to feel during and after? These three questions are so powerful because they’re simple and they take about two minutes to answer.


The second part of the process is planning. I ask myself these three questions and then I got into the second part of the process, which is planning and deciding. Planning is an important part of the process because you’re using your thinking brain, your prefrontal, instead of your automatic habit brain or Lizzy. And then you’re deciding, what do I want to eat?


And things like, how many leftover meals will I have? You’re deciding this ahead of time. And what this does is allows yourself to be in an abundant mind and allowance instead of restriction. And when you’re planning and deciding, this is so important, don’t do it with your diet brain. Really think about what do I want to eat? What do I want to enjoy? What’s important to me? When you’re doing that, do that with allowance.


And the next part is what challenges will I face? You know, there’s lots of challenges that you could face. One, you might, when the food is there in front of you, want to overeat it even if you’ve planned ahead of time. So I wanna give you a couple tips during the meal time, what to do, or even as you’re, you know, making the meal, you know, for sure I like to taste things as I’m cooking them because I wanna make sure they’re good. And so what you can do is grab a small plate and put the things on it as you’re cooking, and then you just continue to put that on your small plate so you can just see what you’re eating.


Again, this is about awareness. So if I eat a bite of stuffing, I take that same portion and put it on a small plate. That way I can just be aware of what I’m, you know, that old saying, I think it’s bite licks and taste or something like that. It just gets you into awareness of what you’re eating throughout the day. And then at the meal, I like to actually put smaller portions on my plate, and on my realistic plan I actually on holiday meals, I’ll say, and you can have two plates, two servings. And why I do that is because I start with the smaller portions and then I get up. I get up, I walk around, I maybe start to put some things away, I check in with my family. You know, I just, sometimes I just even get up and just go to the restroom.


That disruption allows me to decide, do I want to go back for the second plate? Now if I did, if I was still hungry, I would allow myself. Sometimes there’s like, oh yeah, I’m a little still a little hungry. I might put a couple more scoops of whatever, stuffing is my favorite, on my plate. But again, it’s allowing myself to be in that awareness and to again, stay in my thinking brain. And it allows me to enjoy myself and enjoy my holiday meals without all of this guilt and shame.


Now, another challenge that I face is I have lots of feelings. Normally on the morning of Thanksgiving, I always feel some sadness and it’s because my mother has passed and it’s usually around my birthday time. And so I feel sad and I allow myself to feel it. I allow myself to feel sad. Usually I’ll write about her and allow myself to cry. And then I go into why I’m grateful that she was my mom and why I’m so grateful that she was in my life. And then it just changes the feeling for me and how grateful I am that she gave me all of these beautiful skills and all these beautiful recipes that I get to share with my family and my grandkids. And what it does is I don’t have to eat and push down the feelings of the loss or the sadness.  And for you, you might be missing family members, you might be missing someone that you love. You might have relationships that are strained right now. And so just allowing yourself to feel it without trying to avoid it.


The third challenge is food pushers. So maybe you’re one where you’re like, oh, I’m going to someone’s house and they want you to eat all the things, right? My solution for food pusher, I am actually one, so is my mom. So I totally understand from the food pusher side, and being on the other side of it, I think it’s just easy to say, oh my gosh, as you’re eating it, I love it. This is so good. And then if you start to feel full, just saying, Hey, I’m feeling so full. Can I take some of this home with me? You know, just helping them to see that you’re enjoying the food that they cooked, and you don’t need to make it a big deal.


I think sometimes we wanna, you know, make it mean that something’s wrong with them or how they’re always trying to push this food on me. You know, all the things we have, all the thoughts we have, and really it’s just they want you to enjoy it. So my simplest trick is really just to tell them how much you love them and you love the food and tell them the truth. You know, I’m feeling full. I know we wanna make it this big deal and come up with stories and all the things. And really you can just say,


you know, I’m feeling so full right now, but I’ll take some home for sure.


My love, in any holiday meal, in any situation, you can eat with abundance and love without restriction, guilt and shame. You can eat until you start feeling satiated or satisfied. You don’t need to cut out your favorite foods. You will also eat this meal again, right? I think sometimes we have these scarcity thoughts like, you know, I’m gonna eat all the things because I’m never gonna have pie again. And just allowing yourself to eat with abundance and love, and check in with your body. Check in with your body and see how you’re feeling. Because it goes back to the first part of the process. How do you wanna feel during and after?


Holidays, for you and me, I have a feeling are just so much more than the food. They’re really about love and enjoyment and being able to spend time with families and friends and folks that we love. So allow yourself to enjoy them. Allow the fun and joy. And I wish you the best holiday season, and I hope that you just laugh and have fun and joy and feel all the other stuff too.


And love, if you wanna take this work deeper, then take my free course, you can head on over to freebosscourse.com and take my free course. 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.



Ep #164: Bust Those Old Diet Beliefs Part 3

Ep #164: Bust Those Old Diet Beliefs Part 3

In the last of this series, Coach Jenn and I bust through old diet beliefs that can keep you stuck. Today we teach you how to turn in your membership to the clean plate club and how to start to want more for yourself than a cupcake. 

Featured on the Show:

You are listening to the Weight Loss for Successful Women Podcast with Shannan Christiansen, episode number 164. 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 Christensen.

Woo. Hello, love. So happy to be back with you. And we are continuing, this is the third part in our getting rid of the diet beliefs and busting them. Kind of like that old show. I think it was called MythBusters. Cause there’s a lot of myths out there, and for sure in the diet industry, there’s a lot of myths. So today Jenn and I are gonna take you through the last of this series, and I’m excited because today, Ooh, we’ve got some diet beliefs, right, Jenn?

 Yes, Yes. So Jen, tell us our first one. Our first one today is the Clean Plate Club. Oh my gosh. You know, this really is a belief. I don’t know if it’s a diet belief, but it is a belief that for many of us, because many of our parents or grandparents grew up, you know, depression era or just, you know, they grew up just, you don’t waste. You don’t waste. And so we grew up with, you know, we’ve got to clean our plates. And I think so many ladies, this belief is strong.

And again, my dad, he grew up very poor. And because of that, it was just a no go in our house. Like you were gonna sit at that table until you cleaned your plate. I mean, there was just no getting around it. You ladies know, right? They used to say, Oh, you know, there’s third world countries and they don’t have food and you can’t waste food. And I just wanna bust this myth because this is the thing. I’m not saying to go out there and throw away food. So I wanna say that first before I say what I’m gonna say. Cuz ladies are like, I don’t wanna waste food. This isn’t about that. This is about waste. You’re gonna either waste it in the trash can, or you’re gonna waste it on your body and you get to decide.

So if you eat more food, then your body needs for fuel, then your body stores it as fat somewhere on your body. So you’re gonna either throw that in the trash or save it for the next day for leftovers, whatever you wanna do. But I know you’re not packaging that up, shipping it to, you know, a third world country. No, you’re not doing that. Neither am I. If I wanna help out and support someone I like send money or my time. I say this because it is just a old belief that plays in the back of our heads that we’ve gotta finish what’s on our plate. And what happens is we eat more than what we need for fuel, and then it just shows up on our body.

So you can waste it in the trash can, or you can waste it on your body. You decide. This one, I feel, I had this one for so long, like I was just like, and now I have no problem because this is the thing, ladies. We live in this crazy country that, I mean, I love our country, but when it comes to food, the sizes are too big. We have plus sized all our food. I mean, we have little tiny bellies, and we like have these meals that are just ridiculously big. And so I have no problem in eating half my meal and asking myself, Ooh, how am I feeling?

Am I feeling full? Oh, I’m feeling full, and either packaging it up for the next day or throwing it in the trash. And I tell you ladies, Oh, I mean this in all the ways, you can put it on your body, or you can put it in the trash. Like really, really think about this one ladies. I find this too. You know, Paul and I, we don’t have kids at home. You know, before, you know, it takes a while. I think for, especially if you had family at home and now your kids, you know, moved out and then you’re at home, or they’re busy, they’re teenagers and they don’t eat at home as much, and that transition into just two people in the home.

Or maybe you’re a single person and then everything you buy is like for 10 people and you’re like, Oh my gosh. I mean, there’s lots of tips. You can freeze it, you can do different things, but just don’t forget, don’t just eat it because it’s there. Jenn, anything else to add on this topic? When I think about this, I think about also ladies dealing with this in social settings, right? You go to a family barbecue or you go out to dinner with friends and family. Mostly, I think if somebody makes you food, you eat some, and then maybe you’ve heard this before, you know, you don’t finish it and they say, Oh, did you not like it?

And you start to feel this pressure that you not eating this food equates to them not being a good cook, or you don’t love them, or whatever that association might be. But that is again, just our thoughts around it, right? When we can just learn to disconnect from that and just say, Oh no, I’m just full. It was delicious. And stop and make it mean nothing, it changes us creating from our thoughts, those feelings of shame or guilt, and then eating till we’re overly full and being uncomfortable. Or maybe even sometimes for yourself, you’re just like, Oh, it’s so good. I just want that one more best bite. I’m just gonna keep, And you keep searching for it. And then the next thing you know, your plate is empty.

And so it just goes back to checking in with yourself, listening to your body, slowing down. We have ladies in the program that when they go out to eat, the first thing they do is they box up half their meal and get it to go so that they then aren’t overeating their foods. They know that they don’t eat all of that. I just love that little tip. Yeah, me too. Yeah, that’s a good one. You know ladies, it’s just, again, realizing that we do live in abundance. We have, for many of us, there’s enough food around. And just realizing that, again, at the end of the day, if you’re eating more fuel than you need, you’re just storing it as fat somewhere in your body.

I like Jenn brought up because I think, you know, my mom was a food pusher. I am. I can be too, right? I love watching people eat what I cook, so I understand it. But again, it’s very easy to just say, Oh my gosh, that was so delicious. I loved every bite, but I’m full. Like I’m so full right now. You know? And just telling them how great it was and loving them up. Everybody loves to hear that. I’m telling you, when people tell me how much they love my food, I’m like, Yes, I know. It’s so good, wasn’t it? So again, just love ’em up and tell ’em about it, right? So you don’t have to feel guilty and eat all of it. Just tell ’em how stuffed you are, right? Just be honest, right? So many times people pleasing. People pleasing is the biggest lie we do. We think we’re pleasing people, but basically we’re just lying to them.

We’re not telling them the truth, and we’re not being our authentic selves. I mean, that’s a whole other potty episode, but ooh, ladies, instead of just being honest, right? Ugh, it’s good. I love that one.

Okay, so what’s our next one, Jenn? Our next topic is thinking that we need to restrict to lose weight. Oh yeah. You know, ladies, I talked a little bit about this in the episode prior about abundance versus restriction. And I have to say, I always thought I had to restrict because scientifically, logically, I understand, right? This whole, if you eat less right, you will lose weight. I understand scientifically, but this is your thinking, your mind. When you think a resource is scarce like food, you think you can’t have it, then all you want is it. If you think that you don’t have enough food or you’re never gonna eat that cupcake again, then all that you want is to hurry up and last supper and eat it all. And you start to have these thoughts that you can’t have it.

And then Lizzie, your inner rebel is like, Oh my God, we gotta eat all of it all the time because we’re never gonna have this again. But you do have it again. And so when you change your thinking to abundant thinking, this is crazy, are you ready? When you go from restrictive thinking to abundant thinking, you actually end up eating less.

Let me say this again. When you go from restrictive thinking to abundant thinking, you actually eat less. See, we think that we need to tell ourselves we can’t have it, but when you say you can’t have it, then all you want is it. And then you overeat it and you binge on it. Rather than, I can eat whatever I want. I’m just choosing right now not to eat it cuz I don’t want it. I’m full. I don’t want it. So when you start to change your mindset around that, you know, when you look at all the things you eat in a week and you’re like, I eat all the things. I just stop when I’m starting to feel full. I don’t clean my plate anymore.

I don’t have to eat all of it. I eat it until I’m satisfied, until I’m feeling good. That is the key to all of this. And I tell you ladies, it takes a lot of support. This is why I’m so passionate about ladies coming in into Transform Boss. Because as you’re breaking your diet brain, as you’re learning new things, you have to think differently. You have to think differently than everything you’ve been taught. And it takes time, patience and a community of women who are doing and learning the same thing. I could talk about this one all day. I actually do in Healing You. It’s a whole workshop because it’s just, again, when we think we need to restrict, Lizzie goes crazy. Like, we’re not gonna eat that. We’re never gonna have food. And then goes back to your primitive cave days. Well then I’ve gotta hoard it, right?

If you look at your pantry and you got food for a month, I just want you to ask yourself why? Because you have this scarcity thinking around food, Jenn. Mm, It’s a good one. What do you think? Yeah, I think this is such perfect timing too, right? As the holidays start rolling around, right? We’ve got our favorite foods that everybody makes around the holidays, and that’s it. I would have favorite cookies my mom would make, or different things. My mom’s an excellent cook, and I would have this thought of like, Oh my gosh, I gotta eat all of these because I’m not gonna have ’em until next Christmas again. And the truth is, I can get the recipe or my mom would be more than happy, I’m sure to make these anytime I want throughout the whole year, right? But for me, when I thought about this restriction also creates this fear around food.

I had missed events because I was restricting, and I was afraid if I went to certain events, social settings, that I would overeat or I wouldn’t be able to control myself. Or I would have times that I truly was physically hungry, but I would deny myself that food because I was at my points, I was at my servings. I just look back and it’s like, oh, it makes me sad to think that I treated my body that way. Our bodies are these amazing things that just function high level for us every day without thinking. And when we can reconnect and fuel it with the foods that we want, and some that, you know, might not feel the best, but really show up and when we’re hungry, eat and when we’re not stop. This whole restriction is just fear based in my mind.

And so getting past that and knowing, like you said, that coming from an abundance mindset that all of this is always available and shoot, my inner Lizzie rubble is strong. And so it is that way when I tell her we can’t have something, she will make sure, I mean, this is just me in life too. I’m like, Oh, you tell me that I can’t do this. Watch me. And so when I say absolutely we can have anything, it’s like, oh, well, I kind of don’t want it. And so just pay attention when that pops up for you because it it is so true.

Yeah. That inner rebel is strong ladies. It almost feels like you’re eating behind your own back. You know, you told yourself you’re not going to eat it and then you eat it. You know, one of the tips that I love from our ladies is we had a lady who was really struggling with night eating and she decided, you know, I’m just gonna put it on my plan. I’m just gonna allow myself to have it. And that’s the crazy part, when you allow it, it takes out the naughtiness of it, the like, I can’t have it. I mean, ladies, when we think we can’t have it, all we want, is it? So it’s good.

All right, Jen, I think we have one more. Yes. Our last Myth Buster diet belief is around counting. So counting calories, counting points, counting all the things. Let me give it up for all my ladies. How many of you ladies, raise your hand right now if you have looked at a label, Oh my goodness, ladies, right? How many calories, how many fat grams, how many carbs? All the things. And I know that some of you ladies have health conditions and you’re like, but Shannan, I need to, But this is what, even my ladies who have health conditions, when you start to pay attention to how food feels in your body, when you become the scientist of your own body, you start noticing like, Oh, okay, when I eat this much of this, I don’t feel good, right?

Or I test my sugar and it goes up too high. You start to pay attention and notice, and then you can make decisions from that point. And I just say this because I think of my life today, and I pay more attention to what my body’s telling me. And I don’t count anything.

I don’t have a calorie limit or you know, all that stuff, or carbs or anything. And it’s not too ladies. I have tell you that day belief is strong. I mean, still, I’ll pick up something and, and I’m like, Oh my gosh, why are you reading the label? Like, because we’ve just done it for so long. When you, you know, start to tune into your own body and you start to pay attention to what, how it feels, your body will tell you when things don’t feel good, when you’ve eaten a little too much, or if you know certain things don’t agree with you, that is becoming the scientist of your body.

I don’t count anything. I don’t count carbs, calories, I don’t know. And neither do any of my ladies. We, we just, that’s nonsense. We just don’t do any of that. We just pay attention. We reconnect with our bodies, which I think to me is the most powerful part of this work, is letting your beautiful, miraculous body be your guide. We have relied on all these folks who have no idea, our body makeup, what our body needs, our health, whatever it is, and we have just let them guide us. And it’s just steered us to this place where, you know, we’re struggling, where we feel hopeless, where we feel like we don’t know what to do. Should I eat carbs? Should I not?

Should I mean, oh my gosh, there’s so much conflicting information out there, ladies, if I looked at one study, I could show you another study that tells you the exact opposite. And so I just say, lose the confusion. Ask your body. It’s the best thing. And, and you know, you know, we like to be confused. Lizzie likes to tell us that we don’t know. We don’t know, but we know. We know if we pay attention.

What do you think, Jenn? Mm, I love that. Lose the confusion. That’s good. Yeah, I just, you know, when I think of counting, it physically creates like a heaviness in my body. Automatically I’m like, I don’t wanna do it. No, keep me away from it. For me, it just became all consuming when I was doing it, right? All day long. Because this is the thing, ladies, before I started this work and got to know it all day long, I was thinking about food. So then if I have to think about calories, I have to think about points. Whatever it is that I’m doing, these were thoughts that were constantly going through my mind all day trying to keep a running tally of what was going into my body.

You know, it made me do a couple things. It made me just stick to the same foods because over time you better bet I had those things memorized. I knew exactly what calories foods had or what points foods had and how much to have. And then the other thing is when I would be in a space of just being tired from the day, the week, whatever it was, it felt like such work just to eat food. I should say eat the right foods at the time what I thought, right? Stay on my plan, that I just threw it out the window for that day. You know, I’m too tired today to count, so I’ll just start tomorrow. I’ll be good again tomorrow.

I just didn’t feel like doing it and I didn’t need to do that was the thing. But from what I knew at the time, it led me to all or nothing. I was either obsessing over making sure I was getting to the exact serving size, the exact calories, or I was on the other side binging. And so neither way was helping me. It’s just heavy when I think about counting, Oh, I know we did it for so long. I counted calories in my head for so long points in my head. Oh my gosh. I used to know all the points to all the things, and then it’d be like, Ooh, free food. And then I’d be like eating. I remember I used to make this concoction.

I mean, it was literally chemicals. I mean, I had some strawberries in there too, but it was like this whole sugar-free jello with, I can’t even remember with like strawberries and whatever. And it was like this thing, and I’d be like, Oh, it’s free. I can eat all of it, you know? And it’s just like, until I was sick and had red dye, I mean just, yeah. Oh, when I think about it and oh, I don’t know ladies, it’s just, this is the thing. Jenn and I have gone through lots of different myths and you know, I think what we lose when we just focus on dieting and losing weight, we just miss out on the beauty of our lives.

We miss out on the joy and the fun and our dreams and our goals. We just put ’em all in a closet and then we just focus. And so because we have all our dreams and our goals sitting in the closet, and we’re living these robotic lives for everyone else, we just forget. We just forget. You know, I just wrote this email while I was at the cabin because you know, my daughter-in-law is pretty spectacular. And you know, she’s a mother of five. She runs the back end of our business. She is just amazing. She’s young. I mean, she’s just amazing. And she’s also learning the drums. And she has this dream of playing on the stage at her church and being in the band because she has dreams.

And this is the thing, and it’s funny because, you know, I love watching young people because I think as we age, we just forget to dream. We forget ourselves. We get into all these other things, and then our best dream is, Oh, this Saturday I’m gonna pick up a bundt cake. And it’s like, what? Like that’s your best dream. That a food, I mean, ugh, ladies, our lives are bigger than that. We were here for a purpose. We are talented and capable, and we have all these different hobbies and talents and all these things, and we just put ’em in a closet. And then we’re sad and we’re depressed. We have anxiety, we have all these things.

And we’re like, Well, no wonder we forgot how to dance. We forgot how to listen to the music. The music of our lives, ladies. And we have literally relied on a cupcake or a slice of pizza. And I just wanna tell you, you’re worth more than that. I know that for sure. So go grab your hobbies and your dreams and your goals, Pull ’em up out of that closet. Because then food will become the least important thing in your life. I’m gonna drop the mic and leave that. Go pull those dreams and those goals out of that closet and start living the life that you were meant to live. I love you ladies. And if you wanna take this work deeper than take my free course at freebosscourse.com. I’ll see you next week. All right, Bye for now love.

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



Ep #163: Bust Those Old Diet Beliefs Part 2

Ep #163: Bust Those Old Diet Beliefs Pt. 2

Join Coach Jenn and I in part 2 of a 3-part series on busting old diet beliefs and myths. In this episode we dive into exercise and last suppering. We give you actionable steps so you can think and do differently. I wanted to be “normal” but it kept me last suppering and thinking I “should” exercise every day for hours.

Featured on the Show:

Full Episode Transcript:

You are listening to the Weight Loss for Successful Women Podcast with Shannan Christensen, episode number 163. 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 Christensen.

Hello love. So happy to be back with you. And today we’re going on to part two of busting all the myths, all the diet beliefs out there, and just core beliefs that maybe we learned when we were kids and they still show up today. And I’m so excited because I get to record this with Coach Jenn and she’s amazing. She is a Transform Boss Weight Loss coach, and she’s been on her own journey in many different ways and just transformed her life.

She also coaches the ladies who struggle with weight loss and all the things. And so, so excited for her to be with us today. And we’re just gonna move into the next diet belief. So Jenn, what’s the next diet belief? The next diet belief is that we believe that we have to exercise to lose our weight. Oh, this one ladies, this one, I mean, ladies, if you grew up and you saw anything like Biggest Loser, or you were inundated with the personal trainers and the gym memberships and beach body and all the exercise videos and Tony Horton. And what we did over time is tied movement of our bodies, you know, flexibility, building muscles with losing weight.

Now, I’m not gonna say that it doesn’t assist, but this is what has happened. We think if we don’t exercise, or we have these old beliefs that we need to exercise a certain amount a day and da da da da. And so then what happens is we tell ourselves that if we’re not doing it, we’re not gonna lose weight. And then that gives us an excuse to overeat. So then you’re like, Oh, well I’m not exercising or I’m not moving, or I’m not doing this, I said I was gonna do this. And then you feel frustrated and then you overeat. Or the flip side of that is you move your body, maybe you take a walk, maybe you do some flexibility and then you’re like, Ooh, I exercised today. Ooh, I’m gonna eat that cupcake.

Exercise and weight loss is so entangled, but not in a good way. See, this is what I believe. I believe our bodies were made to move. If you just watch a little kid, I was just up at the cabin with my grandchildren, and let me just tell you, they don’t sit still. They gotta be moving all the time. I mean, we were laughing about it because we were sitting at the table playing Uno, for just a second I just started looking around the table at my grandchildren. As adults, we started talking about it. And even my granddaughter, she was like waving her hands in the air. She was just sitting there, but she had to wave her hands in the air.

And so I say this because our bodies like movement. Our bodies do not like to be in the same position for very long, other than when we sleep at night. Even then ladies, you know, when you get outta bed, your body’s like, Hey, whoa, this has been a lot. You know, you feel a little creaky, especially those of us who are getting older. Because our bodies don’t like to be in the same position very long.

It’s even why in the middle of the night, you know, we don’t stay in the same position. We roll, we move to the side, we move to the other side. Our bodies like to move. This is so important. Your bodies like to move. And when you think of movement as just movement, you know, I like to get up. I like to walk around the house. I like to, you know, carry in my groceries. Your body likes to move. And this really doesn’t have anything to do with weight loss. And I mean that because if you keep correlating to weight loss and movement, you will just stay on the diet rollercoaster. You will be in this constant hamster wheel of, I need to be like Biggest Loser, I need to exercise hours a day. And then when you don’t, you think it’s not working, you get frustrated and then you overeat.

Or you exercise, you move your body a little and you’re like, Ooh, I even if you’re not physically hungry, you’re like, Oh, but I am. You tell yourself that you’re hungry and you’re not. And so movement is just what our bodies like to do, whatever that is. My body likes to move all the time. It does. It likes to move. When I go on walks, this is my tip for you ladies, I remove all time constraints and I, some days I walk for 10 minutes. Some days I walk for two hours. I don’t put any time limits, I don’t put anything, even when I’m lifting weights ladies, I don’t do reps. I just like lift the weights because I really wanna just get all that nonsense out of my head.

I stretch all the time, all the time throughout the day, because my body likes to stretch my body. I like to lift things because I like feeling strong. And as I age, we lose muscle. That’s just a thing. Doesn’t mean that you need to go out there and be a bodybuilder unless you want to, but for most of us it just means pick up some stuff. You can pick up a milk jug ladies, carry in your groceries. We make this so much bigger than what it needs to be. And whatever your mobility is right now, just do a little more. That’s it. Leave all the time stuff out. Leave all the reps out, leave all the to-dos out. Just go do things you love. Go dance. Go garden. Go do the things that like, I like to walk because I enjoy it. I love it. Oh my gosh, I love it so much. I love to hike. I love it. It feels good to me.

So Jenn, ooh, I can to hear what you think about movement. Cause you know, I know you’ve had some stuff with that. No. Yes. Yeah, when I started this work with Transform, I actually completely stopped doing my workouts because I had to, I noticed that I had to retrain my brain and my thoughts about movement because this was one of my limiting beliefs that I had to work out, and not only work out, but so many days a week for so long, or else I just wasn’t going to have progress. And so I started from scratch.

I stopped working out completely and then I slowly started adding it back in. It’s been such a game changer. I’m no longer beating myself up for when I don’t go and do a workout or don’t go and get movement in. And the thing that’s really helped me with that is using minimum baseline. So saying, All right, this week I am going to three out of seven days or four out of seven days, I’m gonna move my body in whatever way I choose for that day for 20 minutes. And then those are just minimums. If I want to do more, fantastic. Because this is the thing ladies too, is you know, when we tie exercise to losing weight, we forget about all the amazing benefits that really come from movement. I have more energy, I have a clearer mind. My patience is a lot better because I’m more grounded, right?

I’ve been able to really center myself through my movement, whatever that looks like. I just think that we really lose sight of what this movement is when we tie it to exercising. It equates for me at least putting pressure on myself, and again, making me not good enough, that I’m a failure and all of the things. Knowing that we don’t have to exercise or move our bodies every single day, meet yourself where you’re at, or maybe you’re like me and maybe you just need to erase the board and start from scratch and start retraining your brain on what you want to believe about movement.

Yeah, and I think, you know Jenn, you gotta just make it fun. Yeah, I hear ladies like, I hate exercise. Well, no wonder. Because you did it in a way that was punishing, in a way that didn’t feel good to you, and something you didn’t like to do, because someone told you you needed to do it in this way. You have to find the ways to move your body that you really enjoy, that are fun. We have ladies who Dance, we have ladies who do those little free videos online. We have ladies who do Pilates or who just do things in different ways that feel good to them. When you’re first learning this work, I always tell my new members, you know, if you’re not doing movement, if you’re not doing exercise right now, don’t start. Because there’s so many diet beliefs. We have so much stuff.

And what happens is you start trying to do movement and you’re trying to break your diet brain, and it’s just this whole nonsense. You feel overwhelmed and then you quit on yourself. Now, if you already are doing it, continue, but if you’re not and you’re just learning this work, work on the mind first. The body will come, but work on your mind first. And just don’t forget, your body likes to move. I’m like, ladies, I mean this. Like get, just get up sometimes. Like some of you ladies are at this point where like walk down your hallway a couple times, like walk around your kitchen island a couple times. You don’t need to make this complicated. And you know, turn on your favorite song and just even if you’re sitting there and just move your upper body, right? Stretch your feet out. I mean, there’s just so many ways like to just have fun with it. You know, get your grand babies or your kids and just have a dance party.

There’s just, I don’t know, there’s just so many things to do ladies, and do it in a way that’s with love. And when you do that, you’ll find the things that you do and then you want to be more consistent cuz it feels good. Ladies, none of us wanna do things that feel horrendous to where we can’t walk for three days. That doesn’t feel good. Even as I build muscle, I never do it to the point where I can’t walk for three days, where I’m just so sore. You know, even if I’m a little sore, cuz sometimes that happens, fine, but again, I don’t punish myself and then I don’t beat myself up with what I do or what I don’t do.

I think about like my grandmother who was always naturally thin and just, I mean, I don’t think diet was even a part of her vocabulary. When she said diet, she meant it in the way that it was supposed to be. Like what foods you had. You know, like not what we think of diet nowadays. My grandmother just was always moving, she was always doing something and nothing with exercise. She was just like, you know, dusting the shelves or doing the things or walking outside cuz she loved being outside. She loved gardening, right? The diet industry has just sold us a bill of goods. And then what’s happened is we’ve stopped moving our bodies in a way that we were always supposed to. We stopped doing it and we just sit and watch Netflix all night. So that’s my thoughts on movement. I just, we gotta reprogram our brains around it. If we don’t, and you don’t do things that you love. So for some of you, you love certain things you might love running, you might love bicycling, whatever it is. If you love it, go. Go do it and love it and love all of it. But if you don’t, why are you doing it? That would be the question I’d ask myself.

All right, belief busted. What’s our next one? I Love it. Our last one is last suppering. Oh yeah, last suppering. Yeah, yeah, yeah. So we have this ideal that we’re gonna start tomorrow, that we’re gonna start over. So we’ve gotta like get in all the food. So last suppering is, I’m gonna start my diet on Monday, and so I’m gonna eat all the things because I’m not gonna be able to have it again. Now, I would say for most of you, most of my listeners, you have done this, probably more than once.

I think about this whenever I do like the free public challenges. I think ladies are always last suppering before, usually we start challenges on Monday. They’re just, you know, I’m gonna be good, right? Because we have this thought that we’re gonna be good, and good means restriction. And so when we think we’re gonna restrict, we go into this hoarding. I gotta eat all the things because I’m never gonna eat it again. But I just wanna reassure all of you, you will eat it again. And so when you think you won’t and you have to eat all the things and last supper, then what happens is you just eat all the things.

 Monday comes and then you know, you don’t start, or you half start and then you last supper for the next three months. I’ve last suppered for maybe a year, where I keep telling myself I’m gonna start and then I never start. I tell my ladies, my bosses, you never have to start over. Every day is just you just take the next best action. You just take the next best action. You don’t need to start over. It’s just a decision. What is the best decision for me in this moment?

You can’t go back and change anything. This is why I think abundance thinking versus restrictive thinking, this is the key. And it really does take this healing your relationship. We’re doing this series in Transform Boss right now called Healing You, and it’s about healing your relationship with food and yourself. This process that I put ladies through is all about healing, and it takes time and grace and patience, because you’re reprogramming your brain after years of traumatic diet beliefs and diet thinking.

Ladies, I know so many of you are hurting because you hate the way you look. You hate pictures of yourself. You have all these negative beliefs about yourself, and I just wanna tell you that one, you’re not alone. And two, it’s just nonsense. We have just been programmed by this, you know, cultural society around these diet beliefs. This is why I wanted to do this series with Jenn, because my loves you are beautiful, you’re gorgeous, and you do have the ability to lose weight and live in the body that you want to live in. Maybe you’re at the weight you wanna live in, and you have the ability, whatever that is, to do that. And so just allow yourself to trust the process of what you’re learning.

Even if you’re not a boss and you’re just learning through this podcast, give yourself some grace and allow yourself to be an abundant thinker, not a scarce thinker around food. Ladies, how you lose weight for the last time is you do it with abundance. You do it with this thought, I can eat anything I want. I can eat the cupcake, I can eat the pizza, I can eat whatever. I’m just gonna check in with my body and ask myself, how does it feel? Am I physically hungry? Right? All of these other basics that I, I teach, they all work together.

So again, you can start to believe something different about yourself so that you can start to meet yourself where you’re at, so that you can lose weight with abundant. Because when you go to scarcity, thinking last suppering thinking, you’re just obsessing about food. That’s all you’re thinking about. I can’t have it, so I’ve gotta, I gotta eat all the things. Last suppering, I think is one of the hardest thoughts to get over because we always think we’re behind. We always think we need to start over.

And I’m just here to tell you, you’re never behind and you never have to start over. Today, you just get to take the next best action. Jenn, what do you Think? Amazing, Shannan. Yeah, when I think about last suppering, I mean, I did this so many times before I would start my next diet, right? And usually it was over the weekend because I was gonna start on a Monday.

It was always my set day to start and I’d clean out the pantry, go spend all the money on all the food, and a lot of the times I’d end up falling off a plan. I’d end up throwing the food away because it would go bad, or I just didn’t want to eat it, and it was just so wasteful. You know, when I think about that process of telling myself, Okay, this is the one, it’s gonna work this time, I’d fantasize about losing the weight and what it was going to look like and how it was going to feel and be just so excited. And then even for the times that I did follow through, you know, many of the times it had restriction or cutting out food groups, but I wouldn’t see instant results.

And so then I would go back to restricting even more, which led to binging, and it was just the self-sabotaging cycle going round and round. It’s just so draining to even think of, like, I’m so thankful to not last supper anymore, to just know, you know, ladies, I’ve done this work now for over two years and I still have times where I overeat or overindulge, and now instead of having it where I have to start over, I just, like Shannan said, get to like reflect on why, what’s going on, what happened, and then just take that next best action.

And there’s just a peace and a freedom in that. Not having to start over and being okay with knowing this is just how it’s going to be, right? There’s gonna be times that I eat on plan that I check in, and then I’m human. There’s going to be times that I have overeats and nothing’s gone wrong. Just take that next best action. Yeah, it’s the best actually. The best action. Next best action. I love that tool. It’s one of the tools we teach in Transform Boss, because you know, I was always taught that I needed to start over. And again, this was just thoughts that I had, but I don’t even know what that means if you really think about it. I mean, we do think we clear out the pantries like Jen said, and all the things, but it’s just nonsense. It just sets us up for failure and quitting on ourselves instead of meeting ourselves right where we’re at, and then slowly up-leveling over time, right?

Slowly eating less over time. We go from eating all the things to chicken and salad. It just doesn’t work. You can’t do it. I tell you, you can do it for a bit, but then you keep telling yourself, Well, when I lose the weight, then I’ll go back to eating normal. It doesn’t work. Then you gain the weight back. Then you’re like, Oh my gosh, here I am. I can’t keep this up. But if you slowly lose weight over time by eating all the foods, not being fearful of food, you actually lose it for the last time. I tell you, my clients who are the most successful eat a variety of foods.

They never start over. They don’t last supper. Even if they have times where they overeat, just like me. They just, right. They just, you know, they just like, Okay, what’s the next best thing? Mm, it’s good. Okay, my love. So Jenn and I answered two more in this episode, but I have a couple more in my head. So I think what I’m gonna do is we’re gonna do one more because I mean, who doesn’t like to bust the myths? I love them. I mean, we have diet beliefs, we have so many, there’s probably hundreds, but I think Jenn and I are gonna do a couple more on the next one. Again, ladies, this is just starting to reprogram your brain so that you can start to think different things so you can feel a different way, so you can do something different.

And if you want to take this work deeper, then of course go to freebosscourse.com. That is my free course. Subscribe to the podcast so that every week I’m just in your library so that you can continue to listen to tools and tips and all things weight loss. All right my loves. 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.


Ep #162: Bust Those Old Diet Beliefs

Ep #162: Bust Those Old Diet Beliefs

Join Coach Jenn and I as we take a deep dive into the diet beliefs, and we do our own version of MythBusters, what the diet beliefs are and how to move forward from them. We give you simple solutions to bust your old diet beliefs like cutting out food groups and that you must eat at a certain time of day.

Featured on the Show:

Full Episode Transcript:

You are listening to the Weight Loss for Successful Women Podcast with Shannan Christensen, episode number 1 62. 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 Christensen. Hello, I love, so happy to be back.

And today we have a very special episode. You know, I think every episode is special, but of course when we have Coach Jenn on, it’s so special and today we’re gonna be like that. You know that old show, I think it was called MythBusters. We’re gonna be Diet MythBusters today. We’re gonna go through some diet, old diet beliefs and old diet thoughts.

I think old thinking that pops up. As you know, you’re on your weight loss journey. So I’m very excited to get in today’s show. This has been a really fun season for us. We welcomed in a bunch of new bosses, which I’m so excited about. My family and I, we just came back from Cabin North in Pine and had the best time ever.

And you know, ladies, it’s just a reminder to have lots of fun enjoying your life when a cupcake is the best thing of your day or week or month. I think it’s just time to like look at that. I tell you I had to because we have these beautiful things in our lives and sometimes we miss out on it because we’re just thinking about the food.

I know I was there for a really long time. I was just like a robot going through my life and forgetting about all the beautiful things that were around me every single day, not just on weekends and vacations every single day. Today we are gonna get into it. We are gonna just go through and talk about how these beliefs show up and what to do about it.

Because I think the diet rollercoaster, which I was on Jenn, was on for many, many years. For me, most of my life, these beliefs were just so ingrained in me. I didn’t even really have to think about it. They were just there. And what happens is they just keep a stuff in this like hamster wheel of dieting and not dieting and then overeating and going through our binge cycles and obsessing about what is the next new diet.

And it just keeps us feeling hopeless, feeling like we don’t know what to do. So you ladies know, coach Jenn, if you’re new to the podcast coach Jenn has been on before. She is amazing. Jenn, what do you wanna say to the ladies? Hi ladies. These I think are just going to hit home at least a couple of them for each lady.

So just listen in, see which ones you relate to, and hopefully you get some really great takeaways to walk, walk away with. Ooh, yeah, what’s our first one, Jenn? Our first one is cutting out a food group. Oh boy. Ladies, I know, I’m telling you, somewhere along the way, some, you know, marketer realize that you could create some diet or food plan that cut out some sort of food.

And you know, way back when it was low fat, so cut out all the fat, then it was cut out all the carbs. Some former fashion since, I don’t even know, 40 years maybe now, you know, cut out the sugar, sugar busters, you know, all the things, right? We’ve just been told that we shouldn’t eat a food group,

right? If you think of food groups, right? Protein car, veggie fruit, you know, all the different food groups. I really wanna challenge that because I think food groups, like I think about my own body and I think about all the different foods that I eat on a regular basis. As I’ve reconnected to my body, I eat all the food groups,

some foods, and each of the food groups are fuel for me and some are not. I think this is so important. We call it becoming the scientist of your own body. But I think for me, becoming the scientist means taking back my power and my control and really redesigning my brain around food. It’s this healing process with food. I think about vegetables.

There are some vegetables that feel great in my body and there are some that don’t. I think about grains and rice and all that. There’s some that feel great and some that don’t. And I eat all of it. I eat fuel, food, non-fuel food. This is just part of the healing. You know, ladies, we’ve all been just brainwashed.

I still to this day, you know, when I’m eating bread or I’m like, I have this because I was on Atkins for so long and I still have this moment, right? And not all the time, but sometimes it’ll come like, whoa, you know? And it’s just this old belief, you know, I eat potatoes and rice and all of the things.

And it just goes back to this brainwashing honestly, of diet culture. Someone sold us a diet somewhere and we didn’t connect with our bodies. Now for some of you, there are certain carbs that feel amazing and some that don’t just like me. And I get to become this scientist of my own body. And so we’ll put these episodes in the show notes.

So if you wanna go back to that one and listen to it, but we’ll put all of these kind of extra podcast episodes in the show notes for you. So you have them. But when you become the scientist, oh, ladies, and you reconnect and you figure out what foods feel good, what foods don’t, and then you just eat all the things,

things, ugh, It’s everything. Jenn, what would you say to that one? Yeah, I think it’s so interesting as you’re naming all of these trends, what is good food? What is bad food? And how it’s evolved and changed over the years. It just is that when I found myself, when I was cutting out food groups, I was labeling foods,

good foods and bad foods. It wasn’t individual foods, it was food groups. And by doing that, I missed out on a lot of foods that are fuel to me. Rice can be fuel and potato can be fuel for me. And you know, we’ve heard the saying that carbs are bad, stay away from carbs. That’s how you gain weight.

And it’s just not the truth. But what I noticed is, as I was labeling foods, good or bad, it then translated into a reflection of me. So if I ate those foods, I was then being good or I was being bad. And along came, we know with our thoughts come failings and actions. And so from those thoughts that I was being bad,

I would feel guilt or shame. And the beat downs would come. And usually, you know, when you’re not eating certain food groups, you wanna binge on ’em. Once you start, it really backfired to my whole cutting out. You know, I ended up overeating these food gro groups that I was cutting out. And so it just didn’t make sense.

You know, like Shannan said, we’re so used to somebody give me what I’m supposed to eat, give me my meal plan. And the power comes when you get to just start paying attention and you get to decide what your meal plan is. And it isn’t set. It changes, you know, as frequently or as infrequently as you want it to.

Oh, that’s good. Jenn, I loved how you talked about how we start labeling food as good or bad. And then we start labeling ourselves as good or bad. So when I am good, I just eat protein, right? When I’m bad, I’m eating carbs. And I absolutely agree with you. It leads to binging and overeating. I have studied folks who have never had weight problems.

I love those folks. They’re very interesting to me. They’re like my little lab rat, right? Because I’m like, whoa, I don’t even understand it. Cause it doesn’t make sense to me. I’ve been on a diet since I was eight. Someone who has never dieted, who has always never had a weight problem. I find them like aliens to me,

but I love talking to them. And when I do, just the way that they think about food, they don’t think of food as good or bad. They just like, Oh, this feels great. My body, this doesn’t, you know, I eat this sometimes. Great. You know, they just have this whole different viewpoint. And this is what I myself,

have been learning this viewpoint and really practicing these thoughts of abundance around food. And that food isn’t good or bad. Food is just food. I don’t label food as healthy or not healthy or good or bad. It’s just some of it feels amazing and fuels me and some of it doesn’t. And I still eat the, some of it that doesn’t. Mm.

Okay. Jenn, what’s our second one? Our Next one kind of leads into that is thinking that we have to eat at a certain time of The day. This is what I think diets do. They keep us disconnected from our body. See, someone gives you a meal plan, someone tells you what times to eat, they don’t know your body,

so they’re just like, this is what you need to do. And so then you just do it. This is what I, I think is just one of the worst things about diet culture. It keeps us disconnected from our own bodies. We are Searchie for this external solution when losing weight. And you know, eating fuel for our body is an internal thing.

It’s not external. And so, you know, when someone says you need to eat at this time, I mean, I can’t tell you how often. So when I look at all my clients and I have a lot of them, and they all eat differently, all of them. I don’t tell them when to eat, what to eat, what time to eat.

And I have some ladies who eat three times a day, five times a day. I have some ladies who eat, you know, a couple times a day. I mean, it just varies in the spectrum because our bodies are different. We have different needs. And you know, when you’re told that you need to eat breakfast, you need to eat lunch,

you need to eat dinner, you need to eat three snacks, you have to do that to keep your metabolism up. It’s such a, it’s such a myth. It’s boo bust, bust that myth. It’s such a myth, it’s not true. And so, and then on the other end of the spectrum, right, fasting came along and then it’s like,

right? But for some folks that does not work. I say this to you ladies, is because you now have the power to ask yourself this simple question, Am I physically hungry? There are times in the morning where I don’t eat breakfast, mostly because I’m not physically hungry. And so I just ask myself, am I physically hungry? And if I’m not,

I don’t eat. There’s sometimes at dinner I’m not hungry. And so I ask myself, am I physically hungry? If it’s a no, I don’t eat. If it’s a yes, I eat. When you start connecting to your body, and this varies for me, you know, it’s so interesting because my body is cyclical. There are times where like sometimes I’ll eat at nine or 10 in the morning because I’m physically hungry.

And then there are times where I don’t eat until it’s two. And again, when you start paying attention and you start asking yourself, very simple question, Am I physically hungry? Would you know a chicken breast or a bowl of broccoli do right now? And your body’s like, Yes, give it to me. Then you know, the time of the day,

all of our bodies are different. And if someone tries to tell you your body needs this, be very, very, very wary of that. Because they don’t know your body. I, I tell you this because truly the person who knows your body best is you. And when you connect back to it, it’s so powerful. What do you thinking Jenn?

Yeah, I, as you were saying that, I’m like, I kind of fall into a bunch of different categories cuz mine is the same. I don’t always eat the same way every day. It changes literally daily, a lot of times in week spans, or depending on my activity level or what is going on in my life. But when I started thinking about eating at a certain time,

it made me giggle a little bit because I grew up with a very regimented, we eat breakfast before we go to school. You cannot miss your breakfast, you need your energy for the day. Lunchtime was at noon and then dinner time was, you know, 5 30, 6, whatever time. And that was it. And if you were hungry in between, it was like,

you better wait. You can have one snack and that is it. And this is no disrespect to my parents, right? This is just what they knew, what they were raised on and that is it. But when I think about having to eat meals at a certain time, when I think back, it almost created this like panic mode where when it was time to eat,

I would overeat past full. And I wasn’t connected to my body paying attention to this, but my brain was like, okay, you better make sure that you eat enough so you’re not hungry before the next meal comes because you have this time. And it’s that scarcity. You talk about Shannan, right? Like the food’s not gonna be there, you’re not gonna have any food until dinner time.

It’s just so false. Like I didn’t need that food. It just was that mindset of scarcity. My body had more than enough food. And so just, you know, allowing yourself to check in and see are you physically hungry? And then be okay with not eating if you’re not. Or vice versa, if you are hungry and you just ate two hours ago,

maybe you ate a non-fuel food that’s just not long lasting and you are hungry again. And that’s okay. Oh, I think it just really does come back to connecting with your body and starting to pay attention to what your body cues are. Yeah, I love that, Jenn, because you know, we were, all of us were raised differently in different things,

right? And so, you know, some of you have scarcity because growing up you didn’t have a lot of food, right? And so when you became an adult and you started being able to make your own choices or buy your own food, then suddenly you wanted to hoard it because it was like, whoa, you know, I didn’t have a lot.

Some of you have been on diets and so then, you know, it’s like, oh my gosh, I need to eat. I need to, I mean, I was that way. I always had food with me at all times. If I was going on a trip, if I was going on an airplane, if I was going on a longer car ride,

I would have all of these thoughts. And ladies, our bodies are made to want or need food. And we have these hunger cues in us, right? We have this hormone called grelin that actually when we connect with our bodies and we start, we actually can experience what physical hunger is. And just so you ladies know, physical hunger is not an emergency.

I know we think it is, but it really isn’t. And so when we become physically hungry and we allow that, you know, I tell ladies this is a tip I tell my transformed bosses. For me, I didn’t know what true physical hunger felt like. I didn’t know what it felt like in my body. I had no clue because I’d never let myself get hungry.

I had these thoughts back to Jenn’s point about don’t get hungry. Whoa, you cuz I, I didn’t like the feeling of being physically hungry. And so I would do everything not to feel that feeling, but this is important. So then for years I just avoided that feeling. So I never knew. So I was just eating all the time and caring,

you know, I don’t know, anywhere from 80 to 150 pounds of extra weight. And so ladies, my tip for you, if you don’t know what physical hunger feels like in your body, cuz it feels different for all of us than depending on when you sleep. So when you have your daily sleep of, you know, six to nine hours,

whenever that is for you, you just, when you wake up, instead of eating right away, just extend that by an hour or two and then that way you can start to see what physical hunger feels like in your body. For me, it’s a little wispy. I feel a little lightheaded. My brain is like, Hey, we need to get some food,

we need to get some water, we need to like my body. I start feeling these signals, right? I start thinking about food a lot. And if I go a little past physically hungry to the next kind of level of that, I do, my stomach feels so light that almost gives me a little bit of a stomach ache actually. And so for me,

that’s how physical hunger feels like. Jenn, what would you say physical hunger feels like in your body? I start to get tired. I start to get a little lightheaded. Not crazy, but a little lightheaded. You know, my mood can shift, angry can kick in for me angry. So just noticing that those are probably my biggest hunger cues.

And it varies for all of you, you know, ladies, just allowing yourself to feel a little physically hungry, know what that feels like in your body so that when you’re not physically hungry, when you’re emotionally hungry, you can tell the difference. Now, we emotionally eat for many reasons, and one of them is because, you know, we don’t wanna feel a feeling.

So we put something in between us and the feeling. So we buffer. We buffer with food. And so if we don’t wanna feel loneliness, if we don’t wanna feel boredom, if we don’t wanna feel anger or frustration or sadness, we’ll eat because we wanna put something in between that. Another reason why we emotionally eat is because we want that dopamine hit.

We want to feel better. We want, you know, we think we have this thought that food is gonna make us feel better. And so we emotionally eat. And you know, emotional eating also lends to what I like to call habit eating. And so again, this is just, we’ve created this habit. Maybe it’s at night, maybe it’s when you get home from work,

maybe it’s, you know, I always have to have a dessert after dinner. It’s just this habit, you know, we have this old habit that just plays. And so at that time of day, or maybe it’s a certain circumstance that we get into, again, it lends itself to we’re eating for another reason other than physical hunger. So we’re eating that dessert after dinner because that’s what we do when we’re not even physically hungry for it.

We’re just eating it. You know, eating at night, right? I know night eating and weekend eating can be a real trigger and habit for so many ladies. And my advice ladies, is just ask yourself and get into the habit of asking, am I physically hungry? Because just yourself coming into that awareness will take you out of that habit brain.

It’ll take you out of the feelings, right? Avoidance of feelings because you’re coming into awareness and sometimes you might eat anyways, but just asking yourself, am I physically hungry? You’ll start to become surprised at how many times the answer that pops in your head is no. And then you get to decide what you wanna do. Do I want to eat this?

Or I’m not hungry. So you actually start to say, you know, I’m just not hungry for it right now. And I tell you, when you do this over and over again, it feels so powerful to say, I can have it, I just don’t want it. That is like, that is the sweet spot, ladies. So we’ve only gotten two diet beliefs.

I know, ladies, these episodes are gonna be amazing. Jenn and I are gonna continue. So next week’s episode will be more diet beliefs and more beliefs that just keep us on the diet rollercoaster. So you wanna make sure that you hit subscribe or follow wherever you listen to the podcast. So every week the new episode just pops up in your library.

And if you wanna go deeper in this work, then go to free boss course.com and you can take my free course. Mm. So good. Okay, we’ll see you next week. All right, Bye for now. Thank you for listening to this episode of Weight Loss for Successful Women. If you love what you heard today and wanna learn more, come on over to b fly coaching.com.

That’s bflycoaching.com. See you next week.


Ep #161: Ohh, the Holidays

Ep #161: Ohh, the Holidays

I remember how I used to feel overwhelmed at the holidays and then would eat all the things, then end up feeling worst. Oh, and through in a good cold or bronchitis in there for good measure. I had to learn how to show up for me during the holidays. In this episode, I will teach you how to start thinking differently about the holidays plus I have an amazing invitation for you.

Featured on the Show:

  • Follow me on Instagram! @shannanchristiansen
  • Holiday Healing You Workshop – Start your journey of healing your relationship with food and how to handle the holidays without overeating and still eating your favorite food. The first 40 ladies will get the workbook mailed to them. Register by 11/07 at bflycoaching.com/yes

Full Episode Transcript:

You are listening to the Weight Loss for Successful Women Podcast with Shannan Christensen, episode number 161. 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 Christensen.


Hello love. So happy to be back with you. Oh, ladies, we just welcomed in a whole bunch of new Bosses, #newboss. I am so excited for them. We had the Welcome party last night and it was amazing. I love these ladies and I cannot wait to watch their journey and watch them transform and reach all of their goals. I know that they are excited and also have some fear, but that’s what we do in Transform Boss. I teach them how they can have success and still have fear. Because fear will always be your passenger. Always.


I know fear never goes away and it doesn’t go away unless you’ve completely disconnected and you’re living like this kind of meh life. I know. When you want something amazing, you want to reach goals, you want to have your dreams and desires, what I talked about in last week’s episode, fear will always show up. So what? What? Yeah, that’s what I teach you my loves. So what? When you know it will be there, fear, and you do amazing things anyway. You are unstoppable.


Ladies, we are getting ready to go up north to this amazing cabin with my family. This is our yearly fall trip and I cannot wait. It will be cold and fun. Oh, and my grandbaby’s ladies, I cannot wait. I just wanna wrap myself in them. I do. I just love them so much and I’m gonna disconnect. I’m gonna get lots of rest. I just cannot wait. I’m gonna sit by the fire, read, play games. Oh, my loves the best.


So let’s talk about the holidays. Oh, yes, they are here. I know they come every year. I think they come faster and faster the older I get. I absolutely love the holidays. They are my favorite time of the year, and they’re also full of all the feelings. Loss, grief, worry, overwhelm. For so many holidays, I did all the things for all the other humans. I did. And I remember holidays, though I loved them also, there was many years I would get sick, like with bronchitis and different things because I just, I don’t know. I worked myself to death, honestly. I just worked and worked and worked and did everything for everyone else, and I wanted everything to be perfect.


And then as I went through this process that I teach now, I started curating my own holidays, how I wanted them. I made a plan of the things I wanted to do, how I wanted to show up, and how I wanted to feel during them. I let go of the perfectionistic, people pleasing me. I really did. I don’t have to have the perfect tree or the perfect holidays, or the perfect family. I just allow myself to enjoy and have joy. I love the holidays, and I’m not worried about my weight or going to things I don’t want to. I find that my family has more fun with me because of it.


I actually show up better for the humans around me, and I also allow myself to feel the feelings. You know, I miss my mom and the holidays, it was her favorite time too. Oh my goodness. She loved them. And I miss her, and I miss the traditions. I miss her cooking. I miss her calling me five times a day, no lie, because she just loved them. She loved going over her list a hundred times with me, and I just miss it. And oh, I know. I get a little emotional ladies. And I allow myself to feel those feelings. I allow myself not to have the perfect tree, the perfect family, the Instagram shop.


I get my messy holiday life, and it feels relieving actually. It feels like relief, my holidays, it feels like joy. That is what my holidays feel like now. I’m not obsessing about the food I’m going to eat because I’m pushing down other feelings that I’m having. I just feel all of them. And I allow myself to have an imperfect holiday. When I started thinking differently about the holidays and made a plan, I make a plan every year, it has made all of the difference in the world.


See, with my bosses, we make a plan every year. Every year I do a holiday workshop, and we plan and curate what our holidays are gonna be. I don’t need to eat my way through them. I get to feel all of the feelings and still enjoy my favorite foods.


So number one, decide on how you want to show up this holiday, what you wanna do for yourself. And what you’re okay with letting go of or not going to. Ladies, when you don’t wanna do something and you do it anyways, that’s full of resentment and ugh, just horrible feelings, and you don’t show up as your best self. So do the things that you wanna do. Your family will thank you for it.


Number two, join us in our Holiday Healing You Workshop. What? I know that some of you missed out on our opening of Transform Boss and you’re kicking yourself. But I wanna help you with the holidays. So I’m doing a four-hour workshop with all of my Transform Bosses on November 12th, and I’m gonna invite ladies who are not Transform Bosses to come to the four-Hour Workshop.


All of my Transform Bosses, don’t worry, it’s on your calendar. You got this, you’re coming. You don’t have to do a thing. But if you are not in Transform Boss Weight Loss, then you can go and register for the workshop. It costs $19. I mean, what a steal ladies, $19 for the workshop. And the first 40 ladies that register will also get the workbook mailed to them.


Now you must register by November 7th, 2022. In this workshop, you’re gonna learn how to start setting goals that you can achieve, what the optimal Healing Zone is, and I’m gonna start to teach you how to heal your relationship with food and how to start rebuilding your relationship with food and yourself. Then together we’re gonna curate a plan for you and the holidays. How to get through the holidays like a boss.


This workshop will be so powerful. Now, if you’re a boss again, don’t worry, you’re in. It’s on your calendar my love. Now, for all my non bosses who are not in Transform Boss, when you pay the $19, you’re gonna get the four-hour workshop, the workbook and replay of the event that won’t expire for three months.


Ooh, so good. I never do this, but I really have a mission of helping every woman live their best life in a body she loves. So go to bflycoaching.com/yes. We’ll also put it in the show notes for you. So good, my loves. Bye for now.


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



Bonus – How to Lose Weight and Get Off the Diet Roller Coaster

Bonus Episode - How to Lose Weight and Get Off the Diet Roller Coaster

Ready to finally stop dieting and get off the diet roller coaster. I want to introduce you to Transform Boss and how you can get support and have the tools that you need to live your best life in a body you love.

Follow me on Instagram @shannanchristiansen

Tranfsorm Boss Weight Loss is OPEN FOR ENROLLMENT! Join now at jointransformboss.com

Full Episode Transcript:

You are listening to a special episode of Weight Loss for Successful Women with Shannon Christensen. This is a bonus episode, and this is for all the ladies who wanna know how to get off the diet roller coaster and lose weight for the last time. I’m not much of a joiner. I’m not, and even when I was a kid, I spent a good amount of time by myself,

and it was important to me when I created Transformed Boss Weight Loss that it was a place where any woman who wanted to lose weight would feel comfortable, where she felt that she wasn’t alone anymore. Whether she was an extrovert or an introvert, I wanted women to feel supported in a fun and welcoming community where weight loss was the one thread that we all had in common.

I have had a good amount of shame and struggle around my weight. I felt alone in weight loss most of my life. When I created Transform Boss, I wanted to create a community where love, acceptance and no judgment were the guiding principles. Every member, coach, mentor, ambassador, and our entire team are in Transform Boss to grow, learn,

support, and hold space for one another. I would never want anyone to feel left out or uncertain of what to do. This is why when you come join us and transform Boss, you will be taken step by step through what to do and how to make the most of the membership work for you. You are unique. You have different needs and desires.

You only have so much time. We will help you design a program based on your needs. Now, you’ll have some doubts, fear and overwhelm, but that is normal. We will be there to support you and help you get through those feelings. You can lose weight for the last time and do it in a way that you can enjoy and do.

I have done this work and I have felt just like you. When you commit to yourself, we will commit to you. Here’s exactly what happens when you join. First you get your login credentials to the membership site. That is amazing, and this is where you can start on the Transform Boss Weight Loss course right away to start having success and to start feeling better.

Next, you’re gonna join our community. Our community is completely optional. We have a private boss only Facebook group. This is a new boss Facebook group for all of our new bosses just like you. Our entire team will be in there to support you and answer any questions that you have. Then you’ll come to the welcome party. I take you step by step on how to get started.

And of course, course, if you can’t make it, there’s always a replay available. As you move through the Transform Boss Weight Loss course and other bonus materials, you’ll be able to attend a coaching call or a deep dive call for coaching and coursework. You will also be able to submit a question through Ask a Coach for written coaching anytime 24 7. We want to make sure that you have everything you need,

and we also have a bonus vault. We are like the Netflix, Hulu of weight loss. We have tons of workshops, bonus trainings, video series where I take you behind the scenes of my life and my work. I’ll show you what I eat, how I move my body, my challenges, and my own work. I show you my family in life too.

This is a nine week series that you will have at your fingertips when you join. You’ll find that you’re not as hungry and you know what to do at night or on the weekends where you would have blown it. And then over time, you’re just gonna start to blow your own mind. You will start to feel unstoppable and fierce. You will start to lose weight and watch in awe like,

This is really happening. I’m still eating pizza and losing weight. And you’ll watch your life and weight start to change. Think about where you wanna be in three months. You can start the new year without Searchie for the next diet because you’re already gonna be on your way. So this question is transform Boss weight loss for you. You might be wondering or have some fear around if it will work or not.

I can’t promise or guarantee you results, but I can show you the way with kindness, love, and support. I will be your biggest cheerleader. If anyone is promising you results, be wary of them because at the end of the day, you have to show up, Start believing yourself and do the work. Transform Boss does work when you show up and trust the process.

See, you will run into old Lizzy thoughts. You will have challenges. Life will get hard, but that is why you need support. We think we can follow some food plan and do it by ourselves, but you have to have support and weight loss. You need someone sometimes to just tell you it’s gonna be okay, and you got this when you’re feeling like you just can’t do it.

We have built a community like no other. It’s small and personal. You can be a lurker or engage. It’s up to you. Some of my ladies are lurkers. They don’t really post ever. Some post sometimes and some they’re in in the community every day. But no matter how they engage, as long as they’re lurking, they have success. Now,

you can go to join transform boss.com and see some of our client’s stories. These are real women just like you. I think they’re so brave. They share their stories and their before and after pictures. And let me tell you ladies, these are just some of our ladies. They had fear and doubt and did not think they could do it too. They had people tell them that they would never lose weight and why should they even try to lose weight?

But then they took a chance and they have become the hero of their story and change their life. I just get the privilege of being their teacher and coach. Transform boss is different. We are always looking for ways to up level. I’m always trying to over deliver to help our ladies. Three months ago, I had this idea, how can I help our members more?

So my team and I, we brainstorm, and what came out of it was the welcome book and the TBOs book. See, we do everything digitally so you can download everything online and all the things, right? But sometimes you just want a hard copy of some of the things. So we created these books as a bonus that we mail to you.

You get them as part of your membership, not some added fee. So in month one, you get your welcome book. It has all the worksheets in inspiration and tools you need to get started. And then in month two and every month, as long as you’re a member of Transform Boss, you get the TBOs book and it has monthly worksheets, fun stuff like recipes,

thoughts of the month and so on, Challenge and workshop, worksheets and inspiration. I mean, we take our members too. They are the Cover Girls, the cover models. Oh, yes. And I just wanna ask you, are you gonna be one of our cover models? Ugh, I’m telling you ladies, if you go to join transform boss.com,

you can see our November cover model. She’s absolutely gorgeous. This is how Transform Boss is always looking to make your journey easier and simpler. Now is your chance to get started. It is your chance to show up for yourself to be the hero of your story. I know that it’s difficult and I know that you have all the fear, but my love,

you can sit with your fear and do nothing, or you can sit with your fear and change your life. You get to decide. Go to join transform boss.com to get started today. We close on October 24th at 11:55 PM Pacific Time. I can’t wait to be your coach. Thank you for listening to this episode of Weight Loss for Successful Women. If you love what you heard today and wanna learn more,

come on over to bly coaching.com. That’s B F L Y coaching.com. See you next week.


EP #160: What Have You Given Up On In Your Weight Loss Journey

EP #160: What Have You Given Up On In Your Weight Loss Journey


How I used to be so tired of the diets and my struggle with my weight that I became indifferent to it. I had to learn that I matter, that I deserved more than a cupcake.

In this episode, I teach you 3 simple steps to start going after your goals, dreams and desires.

Featured on the Show:

Full Episode Transcript:

You are listening to the Weight Loss for Successful Women Podcast with Shannon Christensen, episode number 160. Welcome to Weight Loss for Successful Women, a podcast for women who are ready to break the diet cycle and end their struggle with Wait for good. Here’s your host, Fortune 100 executive and certified life coach, Shannon Christensen. Hello, love. So happy to back with you.

Oh my gosh. 160 episodes. 160 weeks. I know, it’s amazing. Ladies. I know, I’m so excited. I barely can contain myself today. We are open. Transform Boss is Open. This is our last opening of the year, so if you have been waiting to get in, get in My Loves. I know. Transform Boss is so amazing.

I’m telling you ladies, I have been putting some things together and I’ve just been really looking at everything we offer in Transform Boss. And it is amazing. I’m so proud of the team and our coaches and our mentors and our challenge ambassadors. We just have the best team and all of our back end operations and support teams. I mean, I’m just so proud today.

That’s how I’m feeling. Have you ever just felt so proud? You’ve seen a journey that you’ve been on, You know you’re out there and you’re not always quite sure what you’re doing, and then it all kind of comes together and I feel like that is where we are right now. So we are open. We’re also in the middle of the finished strong challenge.

I love challenges. I really do just love them. I love watching ladies explore this idea that diets don’t work and there’s a different way. And I love introducing ladies to this work. The challenges always touch my heart because I see ladies and their struggle and all the things that we just go through and it’s just amazing, ladies, it can make me so emotional.

If you wanna join, go to join transform boss.com. You’ll get all the information there. We have a couple new videos on there too. So good. Love it. So today I wanna talk about what you may have given up on. I remember before I had lost my weight, I had gained some weight. You know, I was in that kind of period where,

you know, I had lost a lot of weight and then it was coming back on. You know what I’m talking about, right? And you start having all these feelings like, here I am again. I’m gaining weight and I just don’t wanna diet anymore. I just was so tired of dieting. You know what I’m talking about? I know you do.

If you’re a woman in this country or other countries, you know exactly what I’m talking about. Where you start feeling shameful because you’ve gained some of it back and worried that people are gonna start to notice that here you are again. Can’t figure it out. And I remember thinking I was just so tired of it, I just didn’t even wanna think about it anymore.

I was so tired of worrying about it. I was so tired of my weight. I was so tired of looking for the next diet. I was thinking about going back to Weight Watchers again. I had never really had success with them, you know, not long term, maybe a few pounds here or there, but I just was so frustrated and I just got to this place where I just was indifferent.

I just thought, I’m just gonna always struggle with it. It doesn’t matter. Anyway. Have you ever felt like that? I remember telling myself that I was getting older family genetics, that I was para menopausal at the time. You know, I had a husband who loved me. I had a career that it was fine, that I didn’t love my body,

that I didn’t always feel good. It was just fine. Have you ever felt this way? See, I just got so tired of it all, and I told myself I didn’t have the time that I was not gonna put one more dollar into diets and that I just had this thought that I couldn’t do it. I had this fear around it. I just didn’t wanna think about it anymore.

And I was eating all the things. I was eating all the things because I didn’t know what to do. And I was so confused about it all because I thought I’ve done all the diets, I did weight loss surgery, I did all the things, and here I was still overweight, still looking for the next diet, still thinking I had to exercise every day and do all the things and get a trainer and all right.

I was just in this state of indifference. I was just in this state of, I just didn’t care about it anymore. And what happened was I started not caring about meat, and I just did what I always did. I showed up for everyone else. I overworked, I put all my energy into all the other humans, and then at the end of the day would come home and eat my reesey peanut butter cups,

my peanut m and ms, and tell myself, this is what I deserved. You know, my loves. As I’m teaching new ladies this week, I see their struggles and it’s so interesting to me because as they tell their stories, I can see myself in their stories because we have so much fear around losing weight. Our bodies, you know, we’ve given up this idea that our bodies can feel good.

You know, we see pictures of ourselves and we’re just horrified, then beat ourselves up because we have these thoughts like, how could we let ourselves get this way? How can we be here again? But even if you’re getting to your goal weight, or even if you’re there, these thoughts of failure, the fear of failure, the fear of gaining it back,

it can lead to these thoughts of indifference and they still will come up. See, my loves, for many of us women, we have pushed our dreams and desires down. We stopped dreaming, we stopped desiring things for ourselves. We put all our hope into others, our kids, grandkids, family members, partners, and you know, we have hope for them.

We want the best for them. But somewhere along the way, we stop wanting it for ourselves. We have to be very careful because this thought, I’m too old. I’m too overweight, I’m too, fill in the blank. It just keeps us without hope for ourselves. See, we’ve quietly given up hope on our dreams and desires. When I decided to lose weight for the very last time and started to dream again,

I had to start to get some hope. I had to start to believe that things were possible for me. Now, all the things came up, all the fear. I mean, Lizzie, she just wants me to stay the same. You know that part of your brain, she’s always talking to you. She just wants you to stay the same.

But somewhere inside of you, there is this other part of you, this little girl who is just like, No, we want more. We want to play. We want to dream. We want to go out there and get it and just get it. We want to live this life that is meaningful. We want things for ourself. Now, Lizzie,

she still pipes up. I just now know how to talk to her. This is what I do in Transform Boss Weight Loss. I teach women how to start to have hope, how to start to have dreams and desire for themselves again, and how to talk to Lizzie. I have a lot of women around me cheering me on. I have support.

That is the foundation of Transform Boss, weight loss, it’s coaching course and community. See my loves. I know that you’ve done this by yourself. I tell you, I did it for so long. But you have to have support in this life, in your journey. You have to have women around you who know what you’re going through, who are cheering you on.

That my love. That is what helps us. That is what helps us start to have hope again, dreams and desires. We see other women doing amazing things, and then we want to do that too. You know, I read a lot of business business books and they say that you are the sum of the five people that you spend the most time with.

And I tell you ladies, that always stuck with me. I can’t remember who said it, someone you know, it was in one of the business books, and then I’ve heard it lots of times since. What it means is that when you’re around people who are farther along in the journey than you are, who can inspire you, who can show you the way,

then you level up. If you’re around people who are just struggling and, and you know in their own drama, then it can be difficult for you to know how to move forward. This is what I love about Transform Boss. You know, my ladies inspire me. They inspire me to be better, to show up better. They have tips and tools.

They try new things. You know, I have ladies who are starting businesses who are, I mean, just doing amazing stuff in this world. And I just tell you ladies, this support of a community of women, it is everything. My love. You were meant for more. You matter. You were meant for dreams and desires for yourself. Of course,

we have them for the other humans, but you have to make it on the list. So what to do? Number one, ask yourself, what is my biggest dream or desire for myself, my love for yourself? I know we have ’em for everyone else. That’s not what this question is. What is your biggest dream or desire for you? Number two,

what support do you need? How can you get a community of women who support you, who are non-judgmental, who inspire you to be better? Three, you gotta allow Lizzie to pipe up. We think she shouldn’t, but she is going to. She’s gonna tell you all the things, and you just have to talk to her and reassure her that you got her,

you got her, and that you know what to do. And if you’re ready to take this work deeper, then come join us. Go to join transform boss.com. We are open until Monday the 24th. I think it’s 1155 Pacific time. We close and we’re closing until March of 2023. Ladies, you know, at the end of every year, I just get into my bosses.

That’s what I do. We just, we just, I love ’em up, help ’em get through the holidays. We have so many fun things going on in Transform Boss. Over the next couple months, we have The Healing You Series where I’m teaching ladies how to heal the relationship with food and themselves. We just have so much fun stuff. We have a holiday block party in December that is gonna be amazing.

So come join us. Yeah, you got this, my love. You know what to do. All right, Right, my loves. Bye for now. Thank you for listening to this episode of Weight Loss for Successful Women. If you love what you heard today and wanna learn more, come on over to bly coaching.com. That’s B F L Y coaching.com.

See you next week.


Ep #159: How to Heal Your Relationship with Food for Long Term Success

Ep #159: How to Heal Your Relationship with Food for Long Term Success

Are you just tired of being on a diet or the diet roller coaster?

You will learn how to start the healing process, a must for long-term weight loss.

In this weeks episode you will learn how to start curating a different relationship with yourself and food.

You have to go through the healing process so you can get off the diet roller coaster for good.

You must learn how to heal your relationship with food.

Long term weight loss is an inside job –you must heal first before you can release the weight for good.

Featured on the Show:

Full Episode Transcript:

You are listening to the Weight Loss for Successful Women Podcast with Shannan Christensen, episode number 159. 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 Christensen.

Hello love. So happy to be back with you. You know my love, when I was overweight, I kept thinking that a food plan and/or exercise plant was gonna help me lose weight, but it never did long term. I had to learn how to lose weight by healing my relationship with food and then myself. Today I’m gonna teach you my five-step healing process. Mm, So good.

My love, I am getting so excited. I know. One, it’s October and I love it. It is one of my favorite months of the year. I’m also getting excited because we are getting ready to open Transform Boss for the last time in 2022. You know ladies, this is what I do. If you’re new to me, I love to close the doors because my last couple months of the year I am working with my bosses.

I really double down, help them through the holidays. We are doing this amazing series called Healing You and we are doing some just powerful work. So this is our last opening until March 2023. The challenge Finish Strong, it starts on Monday the 17th. This challenge is super special. It is gonna be life and weight changing for so many women. So join us. We’ll put the link in the show notes, but it is bflycoaching.com/me. And mark your dates. October 18th, we open Transform Boss Weight Loss for the very last time in 2022. You can go to jointransformboss.com to learn more. I know my loves, I can’t wait.

So let’s get into it. Ooh, I love today’s episode. You know, I love them all, but today I really love. I love this work of healing. Healing is so powerful, cuz it helps you move into the next version of yourself. So diet culture, I know my loves, diet, culture, diet, trauma. I mean, we’ve all been through it. And this diet rollercoaster of thinking you have to restrict, thinking that you have to over exercise.

What it does long term is really keeps you in confusion. This is an important thing because if you look even at all the research papers and all the things, they’re every single one, if I find one that says I should eat this way, then I can find another one that completely contradicts it. And what that does is just keeps us in confusion. Like, what do I do? Low fat, high fat, plant based, keto, what do I do? And then when you’re confused, you do nothing. You just throw up your hands and you just are like, Oh, I don’t know what to do, so I’m just gonna just eat all the things and just disconnect.

Now I wanna show you exactly what to do. And this is what I do for my clients. We’re doing this special five-month series in Transform Boss, and it’s called Healing You. In Healing You, we go in depth every single month on the five-step process. I created this five-step process because it’s what I went through and what I’m watching my clients go through. And healing our relationships with food and with ourselves, it really is the only way to lose weight long term. If you wanna stay on the diet rollercoaster, my love, you know, just keep looking for the next diet. If you’re ready to start the healing process, to start doing this work, I know we love to tell ourselves how it’s difficult and hard, but being on the diet rollercoaster, I think it’s the hardest thing of all.

Living in a body that you don’t love, feeling your clothes being tight, fearing that if you lose the weight you’re just gonna gain it back. All the things, my love. These thoughts that just go on and on in our head. My love, that is hard. Healing, it is hard work, but it is the best work of your life. When I lost weight for the last time, when I started to have acceptance and love for my body, this was the healing process. And this is what I’m teaching my clients of Transform Boss.

So I wanna take you through my five steps of healing. Number one is awareness. Awareness is the first step in the healing process because you have to know where you’re at. You have to understand the thoughts and the beliefs of what you’re thinking, because what you think and what you believe produces a feeling. And then you do or don’t do something based on it. And another part of this process is some very powerful questions. For many of us, maybe you, I was on the diet rollercoaster for almost 38 years. I mean, it was deep beliefs, and I had a lot of thoughts around if I lose this weight, then I am going to lose relationships, myself, right? People aren’t gonna like me anymore. I’m gonna become this different person.

And so you have to be aware of what you think you will lose when you release the weight. You have to understand what you’re fearful of, what you currently sabotage, what your triggers are. So for example, for me, anytime I went under 200, that was a trigger for me. It’s a different weight for everyone, but as soon as I went under 200, I would sabotage my success. And so I had to understand and be aware of all of those thoughts and beliefs. When you come into awareness, you are being fully transparent with yourself. You are coming into this authenticity. You’re not lying to yourself, you’re not blaming, you’re not the victim. You are the hero. You are aware of exactly where you are today and the thoughts and beliefs that you’re thinking.

Number two, oh, it’s all about the feelings. Learning to feel emotion, learning how to process it instead of pushing it down with food. For so many years, I just pushed down my feelings with food or disconnection, or other ways I buffered, like shopping, Netflix. But emotions, they live in our body. So even though you’re pushing them down, they’re still there. And then they start to get trapped, and then we start sabotaging. We start feeling other emotions. We start beating ourselves up. We even can become physically ill and we don’t know why. We get headaches, our body aches, our neck aches, and all of this we think is something external.

So much of this are these emotions that are living in our body. The second part of the healing process is learning how to process and feel emotion. I tell you my love, when you, this is ugh everything. When you decide and learn how to process any emotion, you can feel anything, you become unstoppable. When you can feel shame, when you can feel uncomfortable, when you can feel deprivation, when you can feel anything and process it without taking negative action against yourself, it is the secret to the universe my love.

The third part of the healing process is deciding. This is a powerful step. It’s when you make a decision ahead of time. You find forgiveness and appreciation. You also will make big goals, but then chunk them into micro goals, smaller goals, so that you are taking baby steps. This part of deciding ahead of time. Why this is such a powerful step is because you’re using your thinking brain instead of your automatic, which holds all those old beliefs and old thoughts and old habits. And of course Lizzy. That part of your brain, right? When you’re deciding ahead of time, you’re using your thinking brain.

That’s the brain that knows your dreams and goals, my love. Anytime you can get into that part of your brain, so powerful. You wanna get into your optimal healing zone, This is where, again, you’re just using your thinking brain instead of your Lizzy or automatic brain.  So the third part of the process is deciding, again, making decisions ahead of time.

The fourth part of the process is remodeling. I think of remodeling, right? If you’ve ever gone through remodeling, it’s amazing and it’s painful and all the things right? It’s wonderful and exciting. You know, you’re rebuilding something. In weight loss and healing your relationship with food and yourself, you’re starting to rebuild your habits and your mindset. You’re starting to curate your new identity.

See my love, if you’ve been overweight for any period of time, you’ve created an overweight identity. You have deep beliefs about who you are, what you can do. And now in this remodeling process, you’re gonna create the next version of yourself. You are gonna decide on purpose who she is, what she is, and how she shows up for herself. Remodeling, oh, it’s such a beautiful part of the healing process.

And number five is recognition phase. In this phase of the healing process, you start to find acceptance of where you have been and where you are headed. You understand your fears and you’re no longer resisting them or staying in confusion. You start to celebrate who you are today because you know exactly how you show up, and you’re not anchored into some old version of yourself.

You celebrate your success. You’re more focused on celebration and where you are today than beating yourself up and living some old version of yourself. These five phases of the healing process are critical to healing your relationship with food. You must heal to release the weight for the last time. Now, if you wanna go through this work at a deeper level, you want the support and all the tools and the resources to do it, then join us in Transform Boss. Go to jointransformboss.com to learn more about when we’re open. Oh, this work is good, my love. 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.