Let’s talk about managing holiday overwhelm and making this season truly special without all the pressure.

You don’t need a perfect holiday to have a wonderful one.

Set realistic expectations, simplify where you can, and remember to take care of yourself through it all.

Focus on what really matters—time with family, making memories, and finding joy in the simple moments.

Let’s make this holiday season a little more meaningful and a lot less stressful.

In this episode…

[2:00] Overwhelm isn’t a requirement to a meaningful holiday season

[3:05] This is for all my perfectionists!

[4:07] Being intentional during the holiday season

[4:23] Setting realistic expectations

[5:29] Prioritize and simplify

[6:43] Making time for yourself

[7:30] Take a pause

[8:27] Focus on connection not perfection

People-pleasing might feel like keeping the peace, but it can quietly drain our energy, time, and self-worth.

This episode dives into the roots of people-pleasing, why we crave approval, and the hidden toll it takes on our well-being.

Discover practical steps to set healthy boundaries, nurture self-respect, and reclaim your energy for what truly matters.

Tune in and learn how to break free from the cycle of people-pleasing and step into a more empowered and authentic life.

In this episode…

[2:26] “Saying yes to something doesn’t really mean anything if you never say no.”

[3:02] How people pleasing can be draining

[3:46] How socialization has impacted most women

[3:56] Perfectionism

[4:40] How people pleasing can create resentment

[5:56] Fear of rejection

[8:56] Steps to overcome people pleasing

Comparison has a sneaky way of robbing us of joy, making us feel like we’re always falling short.

It’s easy to get caught up in what others are doing, but that mindset keeps us stuck and unfulfilled.

By shifting our focus to our own progress and celebrating our personal milestones, we can reclaim our happiness.

Life becomes richer when we stop measuring ourselves against others and embrace our unique journey.

In this episode…

[4:09] Comparing your experience

[5:17] When you compare yourself to Google results

[5:53] Shaming yourself

[7:40] Allowing yourself to feel emotion

[9:00] The importance of support

[10:37] Comparing yourself to social media

[11:47] Disconnecting due to comparison

Let’s talk about something we all face on the weight loss journey: disappointment. For emotional eaters, it can be tough, and those feelings can start to weigh on you (pun intended!) —whether it’s setting unrealistic goals, obsessing over the scale, or feeling like you’re constantly falling short.

I’ve been there, and I get it. In this episode, I’ll share some practical ways to handle those tough moments, like focusing on non-scale victories, practicing self-compassion, and finding support in community.

It’s all about embracing the process, one small step at a time, and remembering that real progress goes far beyond any number on the scale.

In this episode…

[2:27] Building evidence

[4:29] Expectations

[6:33] Plateaus

[7:09] Perfectionism

[8:28] The power of coaching

[9:07] Changing the dialogue

[10:36] Self-compassion and kindess

Many of us develop a “weight identity” based on how we’ve seen ourselves through the lens of our body, shaped by past experiences, comments from others, or struggles with food.

This self-perception can affect not just how we approach weight loss but how we maintain it.

Often, mental and emotional factors, like feeling trapped by old habits or beliefs, make the journey even harder.

But when we begin to embrace self-acceptance and foster a healthy relationship with food, we can break free from those old patterns.

It’s about shedding the emotional weight too, allowing us to live in a way that feels good and sustainable, not just on the scale but in our daily lives.

In this episode…

[2:13] What is a “weight identity”?

[4:52] What you think and what you feel, is what you will become

[6:37] Your body is not an apology

[7:30] Understanding your limiting beliefs

[8:19] Creating a new identity

[8:46] Breaking free from your old...

Building healthy relationships starts with self-work.

By understanding and improving ourselves, we lay the foundation for stronger connections with others.

Expectations, both spoken and unspoken, can significantly impact relationships—too often, they lead to disappointment or frustration when they aren’t aligned.

It’s essential to recognize that everyone comes with unique experiences and perspectives.

When we approach relationships with open minds and a willingness to understand those differences, we can reduce miscommunication and foster deeper, more fulfilling connections.

In this episode…

[1:17] Relationships with others

[2:08] Thinking that if someone was different, that your life would be better

[3:03] All you can control is how you show up in the relationship

[3:24] Expectations and our rulebooks for others

[6:25] Causing and avoiding suffering

[9:18] When you think something, you will create it

[10:37] Empathy and compassion

[10:37] How would...

The relationship we have with ourselves is the cornerstone of every other relationship in our lives.

When we engage in negative self-talk and compare ourselves to others, it erodes our self-esteem and affects how we connect with those around us.

That’s why the upcoming “Relationships Camp” is such an important opportunity! This virtual event is designed specifically for women who want to deepen their relationship with themselves, which in turn will enhance their connections with others.

It’s a chance to invest in yourself, break free from the cycle of comparison, and experience transformative personal growth.

Don’t miss out on this opportunity to nurture the most important relationship you have—the one with yourself.

Join us at the camp and take the first step toward a more fulfilling life.

In this episode…

[1:03] Checking in with yourself as we approach the end of the year

[2:25] Podcast announcement

[8:28] What is a relationship...

In this episode, Coach Jenn and I explore the complex relationship between stress and weight loss.

We delve into how stress impacts our bodies and minds, often sabotaging our best efforts to achieve and maintain weight goals.

Recognizing personal stress triggers becomes a crucial step in this journey.

By understanding what sets off our stress responses, we can adopt healthy coping mechanisms that foster resilience and emotional well-being.

Through emotional processing and self-awareness, we learn to build a positive relationship with food, where eating becomes a source of nourishment rather than a reaction to stress.

Join us as we discuss practical strategies for integrating these insights into your everyday life.

In this episode…

[1:34] How we help women achieve and celebrate their goals in Transform Boss

[3:32] Life is 50/50

[5:55] Stress can be used positively

[6:22] Our emotions can be indicators of what is going on

[7:23] It’s okay to feel negative emotion

In this candid and insightful episode, Coach Jenn and I dive deep into the role of dopamine in emotional eating and distractions.

We unpack the science behind why we crave certain foods and activities, distinguishing between real pleasure and the deceptive allure of false pleasure.

I share some of my personal journey, reflecting on my growth and the strategies I have implemented to manage tempting foods.

Together, Coach Jenn and I provide practical tips and encouragement for women who struggle with emotional eating, highlighting the importance of becoming aware of your eating habits and processing emotions rather than seeking quick fixes.

Key Takeaways:

Understanding Dopamine:

· The role of dopamine in our brain and how it influences our cravings and behaviors.

· The difference between real pleasure (lasting satisfaction) and false pleasure (temporary highs).

Emotional Eating:

· Why we turn to food for comfort and distraction.

· The importance of...

Do you ever feel like the word “hard” stops you in your tracks?

In this episode, discover how your perception of “hard” can either hold you back or push you forward in your personal transformation as Coach Jenn and I dive into the “hard” you choose and discuss the fears of failure and success that keep many stuck in the dieting loop.

As we pass through the middle of the year, reflect on how quickly this year is flying by and take this time to check in on your progress and reassess your goals.

Understand the significance of sustained success over temporary results and why it’s crucial to choose the path of transformation over familiar yet ineffective methods.

Discover the beauty of hard work, likened to a caterpillar transforming into a butterfly, and learn how embracing imperfections and setbacks can allow you to recognize your self-worth and embark on the journey towards true lasting change.

Tune in to this week’s episode as Shannan...