CONSISTENT by Primal Potential

Today I'm sharing my coaching method with you. This isn't just how I work with clients, it's how I coach myself. I'm not on a diet and I don't "put" my clients on a diet. I'm not into guilt, drama, negativity, sacrifice or an obsession with a "goal weight". Today I'll share with you my thoughts on paying attention, aligning your thoughts with what you want, creating change via evolution, not revolution, improving your outlook and constantly adjusting. If you are ready to do things differently and create permanent change (while enjoying the process), this is your episode. https://primalpotential.com/550/ Before we dive into the episode: today I shared an opportunity for you to take a sneak peak inside the winter 12 Weeks to Transformation! While the podcast is mostly about information and strategy, the 12 WT is all about action. It's about getting off the sidelines, into the game, and returning to action every day. In addition to weekly challenges, a guided daily journal, a private Facebook group and weekly live Q&As, I also share short daily coaching audio messages to help you return to your intentions each day, no matter what's going on in your life. Want to experience 5 days of those short coaching messages? Share your email address here and you'll get coaching messages right to your inbox for the next 5 days! > Get 5 days of coaching messages delivered right to your inbox Resources: Want to join the Winter 2019 12 Weeks to Transformation? Secure your spot here! Still want to learn more about the 12 WT process? Listen to episode 546 of the Primal Potential Podcast Related Episodes: Episode 549: Workshop for Creating Change in 2019 Episode 548: 3 Strategies to Get Out of Your Own Way Episode 546: Don't Get It Twisted Follow me on Instagram

It's the final episode of 2018 and today I'm sharing my process of reflecting on the past year and creating priorities and plans for the one to come. A year-end review is something I've come to love and enjoy at the end of every year. In fact, I've been doing a month-end review for the last several months and I absolutely plan to continue. Join me today to not only hear the structure I follow in these reviews, but also for my reflection on 2018 and my personal and professional plans for the new year! https://primalpotential.com/549/ Before we dive into the episode: today I shared an opportunity for you to take a sneak peak inside the winter 12 Weeks to Transformation! While the podcast is mostly about information and strategy, the 12 WT is all about action. It's about getting off the sidelines, into the game, and returning to action every day. In addition to weekly challenges, a guided daily journal, a private Facebook group and weekly live Q&As, I also share short daily coaching audio messages to help you return to your intentions each day, no matter what's going on in your life. Want to experience 5 days of those short coaching messages? Share your email address here and you'll get coaching messages right to your inbox for the next 5 days! >>> Get 5 days of coaching messages delivered right to your inbox Questions from Today's Episode: Reflecting on the past: What am I proud of? What should I be celebrating? What did I accomplish or achieve? What went well? What did I learn? What improvements did I make? What relationships did I strengthen? Reflecting on what's to come: What do I want that I don't yet have? What can I let go of that's no longer serving me? What's been holding me back? What is most important to me? Am I acting like it? How can I think bigger? If I wasn't "playing it safe", what would I want for my life? If everything was possible, what would I go after? What needs to change? How can I make it more fun? How can I use this to build relationships & add connection? How will I keep these ideas top of mind for the weeks and months to come? Resources: Want to join the Winter 2019 12 Weeks to Transformation? Secure your spot here! Still want to learn more about the 12 WT process? Listen to episode 546 of the Primal Potential Podcast Related Episodes: Episode 344: 6 Critical Strategies to Crush Your Goals Episode 293: How to Stop Drifting and Crush Your Goals Episode 119: Goal Setting Workshop Follow me on Instagram

You know what to do but you aren't consistently doing it. You're super clear on the problem, but you aren't holding yourself accountable to taking action on creating the solution. You think about it all the time. You wish things were different. Maybe you're frustrated or sometimes feel disappointed in yourself and your choices. I have those conversations every single day. This week in particular, I had about dozens of phone calls with current clients and there were 3 strategies that kept coming up again and again. These are strategies to help you get out of your way that make change dramatically (and immediately) easier! If you feel like you're usually the primary thing holding you back - this episode is totally for you! Time is running out to register to work with me - every single day - for 12 weeks to kick off 2019. To learn more about the 12 Weeks to Transformation program, click here. To register, follow this link. https://primalpotential.com/548 Resources: Find out if the 12 Weeks to Transformation is right for you Grab your spot in the Winter 2019 12 Weeks to Transformation Follow me on Instagram

We are so quick to spread ideas that are negative. We're quick to share about the problems in our lives or the things that upset us, and while I think being open is valuable, I also think it's high time to start spreading some ideas that make us better - that make us happier and healthier while improving all the relationships in our lives (especially the relationships we have with ourselves). How's that for a big 'ol run-on sentence? In today's episode, I'm sharing 10 powerful thoughts I strongly believe are ideas worth spreading and I hope we'll do just that! I hope we'll practice them, we'll embrace them and we'll share them with people we love by way of our own example. Do you have an idea you believe is worth spreading? Share it with me by tagging me on Instagram with a picture of this episode playing on your device and tell me what idea you believe is worth spreading! Here's to creating change, one moment at a time, by embracing these 10 ideas worth spreading! https://primalpotential.com/547/ Resources: Register for the Winter 12 Weeks to Transformation! Learn more about the 12 Weeks to Transformation! Here's a link to that Instagram post about attitudes in the gym! Looking to try the Balsamic dressing I mentioned? Make sure you register via this link to save extra! Episode 543 - Judgement & Insecurity Follow me on Instagram

Not long ago, someone asked me if I'd provide transcripts for the 12 WT weekly challenge webinars. Then, I got a similar question about the format of the 12 Weeks to Transformation. My answer to both requests was the same... "Is the information in the 12 Weeks to Transformation all videos? If so, is there any way to have a transcript of the content? I don't retain information very well when it is presented verbally. I do much better with the written word." Here's the deal, my friend. We aren't here to learn. We're here to change. There's a really big difference in those two approaches and many people follow the familiar "learning" path, failing to realize that it's not the same as the "changing" path. We're diving into that in today's episode of the podcast and I'll be sharing how I coach clients through the changing process (not the learning process) in my 12 Weeks to Transformation groups. https://primalpotential.com/546/ Resources: Register for the Winter 2019 12 Weeks to Transformation Watch the webinar mentioned on today's episode Follow me on Instagram

Episode 543 of the podcast was one of the most popular ones to date! By popular demand, we're doing a follow-up episode to talk about how we can improve our responses to what we perceive as judgement from others. If you want to build self confidence, improve your relationships or simply be a happier version of yourself, this episode is for you. We'll be tackling listener questions about judgement from family members and talking through how we can happily & healthily respond to people who think and act much differently than we do. https://primalpotential.com/545/

There are 3 things I've just begun practicing to improve both my health and my happiness. In today's episode, I'm sharing them with you and giving some examples of what the practice looks like in my daily life. I'm already convinced that these will improve my relationships AND increase my productivity and success! I'd love to know if any (or all) of these 3 resonate with you OR if there are other changes you're working to incorporate into your life and how I can help! https://primalpotential.com/544/ Resources: Get on the wait list for the Winter 2019 12 Weeks to Transformation Join the December 13th 12 WT information webinar! My favorite mocktail is really simple and you can adjust the ingredients to suit your personal preferences: Sparkling water (plain or flavored, you choose) A splash of apple cider vinegar A sprig of rosemary Squeeze of lemon Handful of whole cranberries You can find mocktail ideas here as well Follow me on Instagram

Insecurity. Fear of what others think. We're going there today, not to have a theoretical discussion, but to talk about strategies and perspectives that will help each one of us stop letting those feelings limit our lives. It's a choice. We feel those feelings, think those thoughts and face those fears but we don't need to submit to them. If you have follow-up questions or comments on this topic, I strongly encourage you to DM me on Instagram, email me or comment on the show notes page so we can continue this conversation and start living more fully! https://primalpotential.com/543/ Resources: Hop on the wait list for the Winter 2019 12 Weeks to Transformation Want to learn more about what the 12 WT is and how it works? Listen to episode 515 of the podcast for all the details including who it's for, who it's not for, how much it costs, what's included and more! Want to give the Thrive Market clean wine line a try? Shop via thrivemarket.com/primalwine to try it out and be sure to let me know what you think! Episode 538: If You're Over 30... Episode 540: Younger Follow me on Instagram

Today I have the great pleasure of talking with Jimmy Moore and his wife Christine (a Nutritional Therapy Practitioner) about their newest book, Real Food Keto. First and foremost, this episode is about far more than ketogenic diets. Even if you aren't a ketogenic eater, you want to listen to this episode. I was so excited to see a book come on the market that focuses on real food and nutrient density. Sure, there are lots of bars and shakes out there. There are an increasing number of keto cookies and brownies and paleo desserts. In fact, there are so many of these type of things that a lot of people are losing sight of HEALTH. For the sake of health, longevity, mood, energy and overall wellness, our food choices must be about more than impact on our waist line and overall flavor. Nutrient density matters. I could rant about this for days and weeks, but instead, let's dive into the conversation with Jimmy & Christine. We have a thoughtful conversation about dietary individuality, myths surrounding ketogenic diets and the critical importance of nutrient density. If you have questions about this book or want to dive deeper into any of the topics, be sure to leave a comment and let me know! https://primalpotential.com/542/ You can get Real Food Keto on Amazon here. Resources: Hop on the wait list for the Winter 2019 12 Weeks to Transformation Want to learn more about what the 12 WT is and how it works? Listen to episode 515 of the podcast for all the details including who it's for, who it's not for, how much it costs, what's included and more! Predominantly Paleo's Paleo Cowboy Chili More about Jimmy & Christine Moore Check out Fabletics! Register through fabletics.com/primalpotential and save big on leggings!

Have you ever heard of the first rule of holes? I'm happy to share it with you. The first rule of holes is: stop digging. If you want to create a change in your life, the first thing you have to do is change the way you think. If you want to create a solution in your life, you have to stop arguing for, justifying and reinforcing the problem. In today's episode, we'll talk through examples and strategies. Don't miss it! If you have follow up questions, be sure to leave a comment here on the show notes page, email me or direct message me on instagram! https://primalpotential.com/541/ Resources: Hop on the wait list for the Winter 2019 12 Weeks to Transformation Want to learn more about what the 12 WT is and how it works? Listen to episode 515 of the podcast for all the details including who it's for, who it's not for, how much it costs, what's included and more! Episode 539: How I Coach Myself Through Temptation & Apathy Looking to try out Thrive Market? Register via thrivemarket.com/primalpotential/ and you'll save an extra 25% on your first order plus you'll get a free 30-day trial membership! Here is the wild-caught canned salmon I like from Thrive Market and here's the coconut flour I use as part of the salmon cakes recipe You can't go wrong with Diane Sanfilippo's recipe for salmon cakes Follow me on Instagram

Fact: We all get older. Myth: Getting older means increased body fat, decreased energy, memory issues, joint pain and chronic illness. You can age well. You can get or stay lean. You can maintain energy and cognitive function. Fact: We all have genes. Myth: Genes determine how you age. We can control the expression of our genes. We can turn gene expression on or off, up or down, by the way we eat, sleep, move and stress. It's been a long time since we've done a book review episode but that's exactly what we're doing today! I highly recommend Dr. Sara Gottfried's newest book: Younger. I'll be sharing some of the highlights from the book along with what changes I'll be making in my own life as a result of reading it. https://primalpotential.com/540/ Resources: Younger: A Breakthrough Program to Reset Your Genes and Reverse Aging by Dr. Sara Gottfried Get on the wait list for the winter 2019 12 Weeks to Transformation Learn more about the 12 Weeks to Transformation Episode 048: Understanding Epigenetics Episode 538: If You're Over Age 30... Learn more about the Golden Rules of Carbs & Fat Loss Salmon Cakes - 21 Day Sugar Detox Follow me on Instagram

I'm not immune to temptation or moments of apathy. I absolutely have moments, days and even weeks where I think thoughts like, "Who cares? What's the point?" I absolutely have moments (and days) when I want to eat all the things that aren't nailed down. I'm not different from most people in that regard. However, I might be a little different in how I respond to them. In today's episode, I'm sharing a simple and powerful strategy I use to win the hard moments in my life. If you struggle with temptation, apathy or mentally checking out, this is a great episode for you! https://primalpotential.com/539/ Resources: Join the wait list for the Winter 2019 12 Weeks to Transformation Learn more about the 12 Weeks to Transformation Follow me on Instagram

I hope everyone listens to this episode! My friend: once you go beyond the wonderful age of 30, you will lose muscle mass unless you intentionally and consistently work to maintain or increase it. This rate of muscle loss can range from 3-8% per decade! Think about that! You could have 16% less muscle mass by the age of 50! Why does this matter? Contrary to popular belief, this isn't just a cosmetic issue related to body composition. It's not just about strength, balance and mobility. We need to take action to prevent muscle loss and faciliate muscle building in order to stay healthy, prevent diabetes, have a healthy metabolism and much, more more. Sarcopenia, or age-related muscle wasting, is both reversible and preventable. Today we will explore the systemic impact of sarcopenia on your health and discuss what you can do about it! Don't miss this episode! https://primalpotential.com/538/ Resources: Hop on the wait list for the Winter 2019 12 Weeks to Transformation Learn more about the 12 Weeks to Transformation on episode 515 of the podcast Past episodes on fitness: 513: Elements of Fitness for Fat Loss 160: Fat to Fit Part 3 - Fitness 215: 6 Ways to Get More from Your Workout 035: Fitness for Fat Loss Follow me on Instagram

What's your bliss point? That's the conversation I want to have with you as we go into the holiday season. For me, feeling amazing during the holidays has as much to do with my mindset as it does to do with my choices. Probably even more. I used to go into the holidays with a ton of anxiety. I was worried about the food that would be available. I worried about overeating and I worried about restriction and missing out. It didn't work. I wasn't happy. I wasn't enjoying myself. Now, I think about my bliss point. The intersection of enjoyment and feeling amazing. This is actually a common marketing term! A bliss point is the amount of consumption that maximizes a customer's satisfaction for a particular good or service. For example, the bliss point of ice cream might be one small bowl and the bliss point for travel might be one trip a month. A customer who exceeds their bliss point may feel stressed, unsatisfied or regretful. Bliss point is purely related to a customer's needs and wants as opposed to budget. It has implications for product design, customer experience, diversification and pricing. (Simplicable.com) As you go into a holiday, a family meal or even a weekend or evening out - what is the intersection of feeling great about your choices and fully enjoying yourself? https://primalpotential.com/537 Resources: Join the wait list for the Winter 2019 12 Weeks to Transformation Learn more about the 12 Weeks to Transformation New to Thrive Market? Register via thrivemarket.com/primalpotential to save an extra 25% on your first order AND get a free 30-day trial membership! 416: Healthy Holiday Gift Ideas 534: Binge Eating & The Holidays What I'm Enjoying for Thanksgiving 2018 Follow me on Instagram

This week, my whole perspective changed. I won't sugar coat it: I've been stressed out. I'm been anxious. I've been indulging thoughts of fear and worry. Then, something really powerful and unexpected it happened. It blew my mind and I think it will really floor you, too. It changed my whole perspective and I hope I never, ever forget this lesson! If you've been stressed, worried, anxious or unsure, please don't miss this episode! https://primalpotential.com/536/ Resources: Hop on the wait list for the Winter 2019 12 Weeks to Transformation Check out Fabletics! Follow me on Instagram

I love when you ask questions and suggest topics for the podcast. You know why? Because that's the whole point of the Primal Potential podcast! The entire goal is to help you help yourself! This is your podcast and my sole objective is to help you help yourself live a happier, healthier life! If you have questions or are struggling, be sure to let me know so we can begin to work through them on the show! Just the other day on Instagram, I asked what questions or topics you'd like to hear about on the podcast. A ton of of you submitted questions and I've divided them into two episodes. In episode 534 we talked about binge eating, the holidays, travel and resisting negativity. Today, we're taking a hard right turn. I'm answering your questions about starting a business, overcoming procrastination, recovering from workouts and, though seemingly random, what's behind acid reflux and what (surprising) thing you can do to make it better. https://primalpotential.com/535/ Resources: Join the wait list for the winter 2019 12 Weeks to Transformation Past episodes on sleep: Episode 016: Hack Your Sleep for Health & Fat Loss Episode 181: Sleep, Hormones & Fat Loss Follow me on Instagram

I love when you ask questions and suggest topics for the podcast. You know why? Because that's the whole point of the Primal Potential podcast! The entire goal is to help you help yourself! This is your podcast and my sole objective is to help you help yourself live a happier, healthier life! If you have questions or are struggling, be sure to let me know so we can begin to work through them on the show! Just the other day on Instagram, I asked what questions or topics you'd like to hear about on the podcast. A ton of of you submitted questions and I've divided them into two episodes. Today we're talking about travel, binge eating and the holidays. In episode 535 we'll be less on the emotional side and more on the practical side, addressing questions about nutrition, hormones, stomach acid, money and more! Make sure to let me know if there's something I can do to help you! https://primalpotential.com/534/ Resources: Get on the wait list for the winter 2019 12 Weeks to Transformation Learn more about the 12 Weeks to Transformation Cauliflower Recipe Mashup New to Thrive Market? Want to try out their new wine offerings? Save 25% on their new release of organic, no-sugar-added wines when you register though: thrivemarket.com/primalwine/ Previous episodes & blogs on binge eating: Episode 148 - Inside a Binge Episode 151 - How to Stop Overeating Episode 314 - Strateging to Stop Binge Eating Episode 527 - The Metabolic Effect of Overeating Blog - Airport Binges Follow me on Instagram

Too many of us stay busy doing things that don't really matter. We live in a self-created vortex of tasks and work, rarely pausing to consider: Is this necessary? Is it working? Is it improving my life? Is the return on this worth the time and energy it requires? I read something the other day that I'm certain will improve my relationships, my work-life and my health. Not surprisingly, it wasn't about relationships or health; it was about real estate. When rennovating homes, most people spend money where it doesn't need to be spent. They aren't disciplined in how they deploy their funds. To counteract this tendency, they're taught to break down potential home improvements into the following categories: Necessary and increases value Unnecessary and increases value Necessary and does not increase value Unnecessary and does not increase value In today's episode of the podcast, we're talking about the application of this practice to our task lists, our communication and our goals. I hope you enjoy it! https://primalpotential.com/533/ Resources: Join the wait list for the 2019 Winter 12 Weeks to Transformation To learn more about the 12 Weeks to Transformation, take a listen to episode 515 of the Primal Potential podcast. Looking for that Breaking Barriers coupon code? Use the code katie to take $50 off until the new course launches. Check out Thrive Market and save an extra 25% on your first order when you register through thrivemarket.com/primalpotential/ Follow me on Instagram

If I challenged you to complete a broad jump - to leap forward as far as you can - where would you place your feet before jumping? If your feet are spread too wide, you lose power. You can't initate a powerful leap if your feet are spread wider than your hips. Similarly, you can't jump as far if your feet are too close together. It's pretty common for fitness coaches and trainers to correct someone's stance. If your feet aren't in the right place, you can't perform well. The same thing is true in life. Your power stance, in life, isn't about where you put your feet but rather where you put your attention. If your attention is on the past or the future, you're losing power to take full advantage of the moment you're in. If you want to immediately become a more powerful change agent in your own life, listen to today's episode. https://primalpotential.com/532/ Resources: Fabletics! Take full advantage of this crazy deal for amazing, affordable leggings! fabletics.com/primalpotential/ Keto Burrito Bowl Hop on the wait list for the Winter 2019 12 Weeks to Transformation! Learn more about the 12 Weeks to Transformation! Breaking Barriers Follow me on Instagram

Are you dealing with doubt? Is your doubt keeping you from trying? Is your doubt keeping you from consistency? When we doubt our ability to create or maintain change, we're looking at it wrong. We're overlooking who we become in the process. When you focus on winning the day you're in, you become a person capable of more than you're capable of now. If doubt keeps you from doing your best, this episode is for you! https://primalpotential.com/531/ Resources: Join the wait list for the Winter 2019 12 Weeks to Transformation The ONE Thing by Gary Keller & Jay Papasan Episode 255: Dealing with Doubt, Frustration & Inaction Episode 352: Overcoming Doubt & Creating Consistency Follow me on Instagram

If you want to create change, knowing what to do isn't enough, yet, you need to know what to do. If you want to create change, you need to have the right attitude, but attitude alone isn't enough. In today's episode, we're talking about 3 critical ingredients needed to create massive change in your life: Knowledge Effort Attitude Please don't merely acknowledge these elements. Assess yourself. In what area are you strongest? In what area do you need improvement? What will you do about it today? Don't miss today's deep dive into developing this solid framework for massive change! https://primalpotential.com/530/ Resources: Join the wait list for the Winter 2019 12 Weeks to Transformation Fat Loss Basics podcast series runs from episodes 121 to 126 Follow me on Instagram

Recently, a few of my 12 Weeks to Transformation clients asked if I'd be willing to do a podcast on the idea of emotional sobriety. Of course I said yes! One of the most insidious barriers to change is going through your life making decisions in moments when your under the influence of emotion. If you continue to let emotions dominate your decision making progress, you'll continue to struggle. In today's episode we talk about recognizing when you're under the influence of emotion, increasing your emotional resilience and a practice for minimizing the choices you make when your rational mind is clouded by emotion. I think you're going to really enjoy this show! Take a listen! https://primalpotential.com/529/ Resources Jump on the wait list for the Winter 2019 12 Weeks to Transformation EB's Cabbage Salad Bowl Thrive Market now has wine! Register to explore Thrive Market and their amazing products and deals through thrivemarket.com/primalpotential and you'll save an extra 25% off your first order and get a free 30-day trial membership! Follow me on Instagram

The Primal Potential podcast is your podcast. This show is your show. It's not a platform for me to talk about things I think are important - it's a platform for me to help you help yourself. That's why today is a listener Q&A on all things success and progress! Over on Instagram, I asked what you want to hear about and the questions came pouring in! Today we're talking about everything from staying motivated after progress, if dairy can included in a fat loss friendly way of eating, morning routines, hormones, sex and more! If you have questions that I didn't address on the episode, I want to hear them! Either DM me on Instagram, send me an email or leave a comment here on the show notes page! https://primalpotential.com/528/ Resources: Join the wait list for the Winter 2019 12 Weeks to Transformation Fabletics! You asked about some of my favorite looks from Fabletics and I've shared them on today's episode! If you want to give Fabletics a try or stock up on amazing holiday gifts for the fitness enthusiast in your life, register through fabletics.com/primalpotential to take advantage of their 2 for $24 deal! For more on dairy and fat loss, check out episodes 025 and 128 For more on morning routines, take a listen to episode 099 If you're looking to learn more about hormones, start with episodes 011 through 014 Episode 495: The End of All or Nothing Thinking EB's Cabbage Salad Bowl Recipe Follow me on Instagram!

What is the metabolic effect of overeating or binging? While we can mentally and emotionally reset, our body isn't so quick to reset just because it's a new day. I don't know about you, but I used to convince myself that each new day was a reset. While that is absolutely true for each day (and even each moment) in our minds, we can't deny that there are lasting metabolic and hormonal effects to overeating and binging. In today's episode we're going to talk about prolonged fat loss impairment, chronic stress and hormonal imbalances that result from overeating and binging. I have found that when I understand (accurately) what is happening in my body as a result of my choices, I think through my decisions more carefully. I hope you enjoy the episode! https://primalpotential.com/527/ Resources: Hop on the wait list for the Winter 2019 12 Weeks to Transformation 314: 3.5 Strategies to Overcome Binging 148: Personal - Inside a Binge 338: The Big Lie About Binges 151: How To Stop Overeating 197: Overeating and Your Metabolism Follow me on Instagram

If I could wave my magic wand and change your mind in some way, here are the three things I would immediately change... Before I tell you what they are, let me tell you how this came about. I have a personal coaching practice that helps me help my clients. I routinely ask myself, "What are my clients teaching me? If I could wave my magic wand and give them a skill or perspective that would make their lives easier, what would I give them?" This keeps me from getting frustrated and helps me focus on what they need and how I'll give it to them. The other day, in between workouts, my inbox was blowing up with emails from new clients. Since a new 12 Weeks to Transformation recently started, there are a lot of questions, a lot of eagerness and even a lot of desperation. Instead of getting frustrated, I asked myself one of those questions: If I could wave my magic wand and give these clients something that would help them create change in their lives, what would I give them? Today's podcast is my answer to that question! https://primalpotential.com/526/

In each episode between now and the end of the year, I'm determined to help you make progress, one day at a time. Today, we're taking a look at what isn't working for you right now. When we evaluate, without drama or judgement, what's not working and what's holding you back, we step into a tremendous amount of power. From there, we're going to establish new options. What else could you do? What could you adjust, just for today? We aren't trying to change everything at all once, but what we're looking to identify today are the destructive choices that happen either most often or have the most significant impact on your life. If you're ready to make small changes that will create a big impact, don't miss today's episode! https://primalpotential.com/525/ Resources: Looking to try Palmini? Here's what I buy. Palmini with Pesto Recipe Follow me on Instagram

As of October 3rd, there are only 90 days between now and the new year! In today's episode I'm sharing simple strategies that will ensure you win the rest of the year! It doesn't require a plan, it doesn't require perfection. You can start today. You don't need to wait. You have everything you need to start right now. https://primalpotential.com/524/ Resources: Episode 206: My #1 Recommendation For Fat Loss Give Fabletics a try! Register via fabletics.com/primalpotential to get 2 pairs of leggings for $24! Follow me on Instagram

As I shared in this past weekend's VIP email, I just finished the manuscript for my first book! I am BEYOND excited! The process of writing was much more challenging than I expected, but it taught me a lot. In today's episode, I'm sharing the #1 lesson I learned while writing and how I plan to apply this lesson in other areas of my life. Plus, I'm showing you how you can use this lesson to win absolutely ANY moment you're in and make change so much easier! Do not miss this episode! https://primalpotential.com/523/ My favorite quote from this episode: "The more simple something is, the less likely it is to be disordered." ~ John Bogle Resources: Primal Kitchen Avocado Oil If you're new to Thrive Market, make sure to register via thrivemarket.com/primalpotential/ to save an extra 25% on your first order and get a free 30-day trial membership! Hemp Heart Crusted Chicken Nuggets Enough: True Measures of Money, Business and Life Follow me on Instagram

In episode 521 of the podcast, I shared my personal story of becoming debt free. I go into detail about how I started, the process I followed and how I handled struggles like my then-husband not being totally on-board with the idea. I also had my sister on the show - she is currently paying down her debt and overcoming the hurdles of massive student loans and a modest salary. In today's episode I'm answering all your questions about money and debt including: How to start when you've been ignoring your financial situation How to become debt free when you're barely making ends meet How to stick to a budget How to budget for personal indulgences (new clothes, spa treatments, etc) How to handle a spouse who is a spender when you're a saver How to prioritize weight loss while getting out of debt How to eat healthy on a budget How to save and invest at the same time Please note that I am not a financial advisor. I am sharing my experience and personal opinions and I do not purport to be a financial expert. I am not. For your own financial advice, please contact a financial expert. https://primalpotential.com/522 Resources: Episode 521: Get Out of Debt No Matter How Much You Make Total Money Makeover by Dave Ramsey DaveRamsey.com Episode 019: What Getting Out of Debt Taught Me About Weight Loss Episode 116: Healthy Eating On A Budget Check out Thrive Market and save big on eating well! Register via thrivemarket.com/primalpotential and save an extra 25% on your first order and get a free 30-day trial membership! Follow me on Instagram

Getting out of debt changed my life. I wasn't always good with my money. I didn't make much and I spent more than I took home. Getting out of debt didn't happen quickly and it wouldn't have happened at all if I continued to make excuses and prioritize pleasure over happiness. Last week on Instagram, I asked you guys to vote on which topic you'd rather hear about today: fasting or getting out of debt. Those were the two topics about which I got the most questions and "debt" won by a landslide! Thanks so much to everyone who voted and submitted questions! In today's episode, I'm going to share my personal journey of getting out of debt and answer YOUR questions on all topics money! https://primalpotential.com/521 Resources: Total Money Makeover by Dave Ramsey DaveRamsey.com Episode 019: What Getting Out of Debt Taught Me About Weight Loss Episode 116: Healthy Eating On A Budget Check out Thrive Market and save big on eating well! Register via thrivemarket.com/primalpotential and save an extra 25% on your first order and get a free 30-day trial membership! Follow me on Instagram

Recently, one of my summer clients shared a bit of her transformation with me - she's lost weight, improved her mood, eliminated her cravings and overcome a sugar addiction. I asked if she'd be willing to share some of the steps she took and she's sharing her journey with us today on the podcast! We talk about how to create change without willpower and keep success simple - really, really simple. One of the ideas we discuss on the show that I think you're really going to connection with is: You don't know how bad you feel until you start making yourself feel better. You don't know how much better you can feel until you stop making yourself feel so bad. https://primalpotential.com/520/ Looking to register for the Fall 12 Weeks to Transformation? We kick off September 30th. You can learn more by listening to episode 515. Resources: Register for the Fall 12 Weeks to Transformation! Follow me on Instagram

If you ever feel stuck or unsure of how to start making progress, today's motivational minisode is for you! The truth is, you are never stuck and you don't have to figure out a "plan" to begin. There's a simple starting point that is available and acheivable in every single moment! https://primalpotential.com/519/ Resources Learn more about the Fall 12 Weeks to Transformation Register for the Fall 12 Weeks to Transformation - If you're looking for the link to the veterans group because you've already done your initial 12 weeks, shoot me an email BEFORE September 30th. Looking for Palmini? If you try it, be sure to let me know what you think! Palmini with Pesto Recipe The Motivation Manifesto Follow me on Instagram

"To a man with a hammer, everything looks like a nail." ~ Charlie Munger For most of my life, my only approach to fat loss was more restriction and more deprivation. I was so caught up in the misery of the problem that I wasn't being strategic in my approach. I returned to a strategy, over and over again, that didn't work for me. In today's episode we're going to talk about the common strategies people repeat that don't work as well as alternatives that do work. The goal of today's episode is to help you recognize where you have great intentions but terrible results so you can adjust your approach to one that is both sustainable and effective. https://primalpotential.com/518/ While you're here... Register for the Fall 12 Weeks to Transformation! If you've already been through the initial 12 weeks, shoot me an email to get the link to join the Veterans group! We kick off Sunday September 30th! If you have questions about how working with me is different from listening to the podcast, definitely listen to episode 515 where I answer that question and go into all the details!

Your body fat is not inert. It is actually an active, endocrine organ that produces and secretes hormones and inflammatory cytokines. This is one of many reasons that an "eat less, exercise more" approach to fat loss is often ineffective and insufficient. In today's episode we're talking about an approach to health and fat loss that will not only make you feel better, but will improve your health and your body's ability to release and burn stored fat! https://primalpotential.com/517/ Resources: Register for the Fall 2018 12 Weeks to Transformation! (If you're looking to join the veterans group because you've already been through your first 12 weeks, please shoot me an email and I'll get you the link.) Try Picnik Creamer! If you're new to Thrive Market, register through thrivemarket.com/primalpotential/ before you shop so you save an extra 25% on your first order and get a free 30-day trial membership! Episode 454: Meditation Episodes 016 and 181 on the importance of sleep! Episode 417: Light Therapy Episode 031: Omega 3 Fatty Acids Episode 504: Viome Follow me on Instagram

September is a natural time to check in with yourself and course-correct as needed. Summer is over, the kids are back to school, and the new year is right around the corner. Just this past weekend I sat down with my journal to check-in with myself and my goals. In today's episode I'm sharing the questions I asked myself as well as a webinar from my winter 12 Weeks To Transformation veterans group. In that webinar, we did a quick check of the basics, a quick check of attitude and perspective, and then dove into breaking down one of the major barriers to change: your story about your past and your problems. I'm sharing this because I know it will be a great tool for you as we go into the last season of this year and also because registration for the fall 12 Weeks to Transformation is now open! You can register at this link or, if you need more information, make sure to listen to episode 515 for all the details! https://primalpotential.com/516/ Three Questions In This Episode: What do you want? Who do you want to be? How do you want to see yourself? Resources: Learn more about the Fall 2018 12 Weeks to Transformation Register for the Fall 2018 12 Weeks to Transformation Kaepernick Commercial - Hear What You Want 195: Golden Rules of Carbs & Fat Loss 206: My #1 Fat Loss Recommendation (Journaling) Q&A 6: How To Make Breakfast Fat Loss Friendly Follow Elizabeth on Instagram

If you listen to this podcast, you have great intentions. Are those intentions backed up with action? Consistent action? Are you getting results? Would a coach help? How? What's the difference between having me as your coach and listening to the podcast? We are diving deep into all these questions today! To join the wait list for the fall 12 Weeks To Transformation, click here! https://primalpotential.com/515/ Resources: 12 Weeks to Transformation Wait List 3 Ways To Make Change Easier (Today) Follow me on Instagram

If you need some motivation and encouragement, you'll want to listen to today's episode! I was recently talking to an OBGYN client who wanted to know my thoughts and ideas on how she could motivate her patients to take action on the nutrition information she gives them. You might be suprised to hear that I told her that she can't. Yup, I told her that she can't motivate them with information. See, information isn't transformation. Instead, I shared with her how I try to motivate and inspire my clients (without using information to do it). https://primalpotential.com/514/ Looking for the hemp heart crusted spicy chicken fingers recipe? Here it is! Resources: Want to be on the wait list for the upcoming Fall 2018 12 Weeks to Transformation? Click here and be sure to let me know if you have questions! Looking to join me tonight (live) for the Q&A webinar? Here's the link to register! Learn more about Transformation Is Now on episode 480 If you want to stock up on the ingredients for the chicken nuggets, check out Thrive Market! That's where I got the hemp hearts, coconut oil, coconut flour and spices! Register via thrivemarket.com/primalpotential and you'll save an additional 25% off your first order and get a free 30-day trial membership! For more about hemp hearts, listen to episode 506 of the podcast! Follow me on Instagram!

As I shared in episode 509, I recently completed my CrossFit Level 1 Training. It really got me thinking about how I can make sure I'm not simply going through the motions of exercise, but that I'm really doing the right things for my body and my goals. Too many people 'check the box' by going to the gym, but they aren't increasing their fitness or moving towards their goal of fat loss. I texted my good friend and former trainer Nathan and asked if he'd help me establish a general framework for my own workouts, within the CrossFit format I love so much. See, in a CrossFit gym, owners/trainers can choose to write their own programming. Some programming is fantastic. Some leaves much to be desired. My fitness isn't in the hands of my gym owner, my fitness is in my hands. After Nathan and I began chatting about this over the phone, I said, "Hey! I think my podcast listeners would love to listen in on this conversation! Are you okay recording this with me?" He agreed, and that's what we're doing in today's episode. Terms that come up include: Metcon: metabolic conditioning AMRAP: as many reps as possible The general structure Nathan recommends for me, based on my goals and my current level of training includes: 1 rest day per week 3 compound movement strength days, focusing on relatively heavy weights, multiple sets of 2-6 reps 4 metcons per week, most in the 6-12 minute range 1-2 single modality workouts, also high intensity (running, rowing, biking, swimming) https://primalpotential.com/513/ Resources: Episode 074: CrossFit & Weight Loss Episode 509: How To Increase Your Fitness Episode 215: 6 Ways To Get More Out Of Your Workout Episode 035: Fitness For Fat Loss Episode 160: Fat To Fit - Fitness Want some great workout clothes? Give Fabletics a try! When you register through this link, you can get two amazing pairs of leggings for $24!

I have a client who is struggling. She really wants to create change, she wants to end the struggle, but she's not consistently doing the work. In today's episode, I want to get really practical and talk about my coaching philosophy for these kinds of situations. How do you break out of a pattern? How can you end the struggle? There IS a way out and we're talking about those strategies today. I'll share how I coach my client as well as how I continue to overcome my own struggles. One of the strategies I talk about in my episode is keeping my home a place that sets me up for success. I don't keep treats and snacks in my house, but here are some of the things I do keep. If you're new to Thrive Market, make sure to register through the link thrivemarket.com/primalpotential so you can save an extra 25% on your first order and get a free 30-day trial membership. Hemp hearts - these are a new staple for me and I explain what makes them so special in episode 506 Coconut aminos - I use this as a salad dressing base, marinade and I add it to cauliflower rice stirfry Primal Kitchen Salad dressings - I like the Balsamic the best - I'm not a huge fan of the Greek. These also make great marinades for meat or veggies prior to grilling! https://primalpotential.com/512/ Resources: Get on the wait list for the Fall 2018 12 Weeks to Transformation! Take advantage of the amazing deal to get 2 pairs of high quality, gorgeous leggings for only $24! Give Thrive Market a try! Follow me on Instagram

We are stepping up to clear the confusion today. Too many people are losts in the weeds trying to determine which way of eating is best: paleo, primal, keto, intermittent fasting, low fat, high fat, carb cycle...the list is endless. Fortunately, there are 4 common sense questions we can ask of each of these approaches that will give us answers unique to us. We might answer these questions differently - as we should - but they will help us determine what is best & healthiest for each of us. I'm also sharing a really exciting annoucement today! I've been a Fabletics customer since 2014 and I was thrilled when they reached out to see if they could give my listeners a special offer! Don't miss my thoughts on their products as well as what I liked, what I didn't like, and what I'm personally looking for in workout gear! https://primalpotential.com/511/ http://fabletics.com/primalpotential/

The other day I posted on Instagram about how I moved away from hating my body when I was at my heaviest. I shared that I didn't start declaring that I loved my body, I simply reminded myself that I was capable of changing it. There are two big mistakes I see people making that keep them from creating change in their lives: they are too dramatic and/or they are lying to themselves about how they feel or what they want. In today's episode we're going to look at cutting out the drama and shifting from self-loathing to more effective ways of thinking. If you need help in the mindset department or you're struggling to create change, you won't want to miss this episode! https://primalpotential.com/510/ Resources: Get on the wait list for the Fall 2018 12 Weeks To Transformation! New to Thrive Market? Register through thrivemarket.com/primalpotential/ to save an extra 25% on your first order and get a free 30-day trial membership! Follow me on Instagram

Here's my $0.02 - too many people are going through the motions, trying to eat better and move more but they aren't getting results. Two steps forward, two steps back or simply checking the box of doing the right thing but not seeing any significant change in their health, body composition or fitness level. I know I've certainly found myself in that trap. Today I want to talk about what fitness is and, most importantly, how you can increase your fitness and create actual change in your health, physical ability and physique. https://primalpotential.com/509/ Related episodes include: 074: CrossFit & Weight Loss 507: Don't Major In The Minors Follow me on Instagram!

In today's episode I want to explore this idea that most of us really don't know how amazing we can feel. Even if you feel you do know, are you consistently creating that reality? Perhaps more importantly - in thinking that you do know, are you limiting further improvements? So many questions and comments stemmed from an email I sent out the other day and I want to dive into the perspective of self-improvement today. Does it mean we don't appreciate how far we've come? Does it mean we have to be perfectionists or purists? Does it mean there isn't room for indulgence? Does it mean we aren't giving ourselves the benefit of the doubt? You won't want to miss this motivational episode! https://primalpotential.com/508/ Resources: Hop on the wait list for the Fall 2018 12 Weeks To Transformation Want to give Thrive Market a try? Register via thrivemarket.com/primalpotential/ to save an extra 25% on your first order and get a free 30-day trial membership! Follow me on Instagram

I'm excited to say that I recently completed my CrossFit Level 1 Trainer course and passed the accompanying exam. Though I learned a tremendous amount about CrossFit, fitness, movement and my body, I also learned a lot that applies to life & general goal achievement. In today's podcast, I'm going to resist the urge to dive deep into fitness, movement, body mechanics and CrossFit & am instead going to share with you about 8 different lessons that I feel apply brilliantly to life, fat loss, finances and relationships. I'd love to know which of these concepts resonates most with you! https://primalpotential.com/507/ Resources: Want to get on the wait list for the Fall 2018 12 Weeks to Transformation? Click here! Episode 074: Weight Loss & CrossFit Follow me on Instagram

Today we are talking about hemp hearts! I recently started incorporating these as a substitution for other nuts and seeds do the recommendations in my Viome assessment. Hemp hearts contain all 9 essential amino acids, they don't contain oxalates or phytates (as most nuts and seeds do) and they contain both omega 3 and omega 6 fatty acids. They're a rich source of minerals and they have a great nutty flavor! Today we'll talk about their omega profile and what makes it unique as well as considerations for buying hemp seeds and different ways to incorporate them. https://primalpotential.com/506/ Resources: Get your microbiome analyzed and receive customized diet, lifestyle and supplement recommendations from Viome! Get $20 off your kit through this link. Here are the hemp hearts I buy from Thrive Market. If you're new to Thrive Market, make sure to register through thrivemarket.com/primalpotential so you save an extra 25% on your first order and get a free 30-day trial membership. Episode 504: Avoid, Minimize, Indulge Episode 031: Omega 3 Fatty Acids Get on the wait list for the Fall 2018 12 Weeks To Transformation Follow me on Instagram

Today we're exploring the importance of a creating a great mind so that you can create (and maintain) a great body. However, this isn't just about physique. Great relationships, great careers and great families also require that you develop a strong, healthy mind! We're so quick to focus on the steps we need to take to create a great body or a strong financial portfolio, but the disciplined pursuit of a great mind doesn't rank as high on the priority list. It's time to change that! Don't miss today's episode! https://primalpotential.com/505/ Resources: Hop on the wait list for the Fall 2018 12 Weeks To Transformation! In today's episode I talked about my new love of hemp hearts! As I explained in episode 504, I have to avoid most nuts right now, so hemp hearts are a great alternative because of their nutty flavor! I put them on top of salads and yogurt - they're so good! I get mine from Thrive Market. Here's the brand I buy. If you're new to Thrive Market, make sure to register through the link thrivemarket.com/primalpotential so you save an extra 25% on your first order and get a free 30-day trial membership! Follow me on Instagram

I've done a few episodes on the importance of optimizing the microbiome. The microbiome, or collection of bacteria, viruses, fungi & yeast in our bodies, influences the development of disease, metabolism & body weight, sleep, mood, energy and much more. A few months ago, I decided to turn to Viome to get a personalized look at my own microbiome. In today's episode I'll talk about what Viome offers and what I learned in the process. To get your personalized recommendations and save $20 on your Viome kit, click here. Here's a closer look at my personal report. This doesn't include every single view and piece of information, but it will give you a good idea of what your report will look like. https://primalpotential.com/504/ The supplements that were recommended for me (based on my unique microbiome) are: Klaire Labs Ther-Biotic Factor 6 Prebiotin Prebiotic Fiber Powder DaVinci Laboratories of Vermont Spectra Reds Powder Resources: To get your personalized recommendations and save $20 on your Viome kit, click here. Past episodes on the microbiome include: Episode 432 How The Microbiome Can Help You Burn Fat Episode 482 How The Microbiome Determines Your Health Hop on the wait list for the Fall 2018 12 Weeks To Transformation! Follow me on Instagram

There is no denying the amazing healing potential of the foods we eat. In this "Food As Medicine" series, we're exploring medicinal and healing properties of different foods. Today, we're exploring the health benefits of ginger as well as some great, fat loss friendly ways to incorporate it into your diet! https://primalpotential.com/503/ Resources: Hop on the wait list for the Fall 2018 12 Weeks To Transformation! To learn more about it, listen to episode 468 of the podcast. Episode 450: Food As Medicine - Coconut Episode 458: Food As Medicine - Turmeric Episode 466: Food As Medicine - Sulfur Episode 476: Food As Medicine - Brazil Nuts Episode 144: Apple Cider Vinegar Want to give Thrive Market a try? Register through thrivemarket.com/primalpotential to save an extra 25% on your first order and get a free 30-day trial membership! Follow me on Instagram

A huge turning point in my health and weight loss journey was getting out of debt. I know that might seem weird, but it's true. The lessons I learned while getting out of debt taught me so much about health, fitness and even starting a business. For example: the little things do matter when you're getting out. The $2 coffee matters. The little things can get you into big trouble. Alternatively, they can transform your life for the better. In today's episode, having just celebrated 4 years in business, I'm sharing 4 lessons I learned in business that are actively improving my life every day! I hope you enjoy them! https://primalpotential.com/502 Resources: Are you new to Thrive Market? Register via thrivemarket.com/primalpotential so you will save an extra 25% on your first order and get a free 30-day trial membership. Follow me on Instagram 295: Billion Dollar Life Lessons From Ray Dalio 019: What Paying Down Debt Taught Me About Weight Loss 053: Soy Story

At your request, today I'm sharing an incredible client success story. When Louise first found Primal Potential, she felt out of control. Her marriage was in trouble, her finances were on the rocks, she was overweight, stressed out and turning to food & alcohol for comfort. In the last (almost) two years, she has created transformation in every aspect of her life. She would tell you that her 60 pound weight loss is the least of the changes she's made. She infinitely calmer, happier and more in control. Her marriage has improved, her business has improved and she's enjoying her life more. I can't wait to share our conversation with you in today's episode! https://primalpotential.com/501/ Resources: Get on the wait list for the Fall 2018 12 Weeks to Transformation Follow me on Instagram