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Mind & Soul

Homebound Stress Eating Getting You Down? Stop Unwanted Eating Habits With One Simple Shift

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The diet world has its rules. Ugh, so many rules!!

And the expert’s who push them promise: If you don’t break them or find the willpower to stick to the plan, you’ll get where you want to be

Unfortunately, these strict demands are frequently an issue for strong, powerful, driven women like us 😉

The bright side of our natural drive for perfection and high performance: we get a lot of shit done

The not so bright side: a ton of pressure and self criticism andddd when it comes to diets and very unhappy brain that makes us think about food and eat more after intense dieting

Diets (or diet like behavior and thinking) lead to a huge struggle with food–binge eating, weight gain, you name it.

That struggle with food can last for years. Gaahhhh it angers me to even think about it!

I went through the diet-binge-repeat struggle myself for over a decade, and I’m super grateful to be able to face this crazy time WITHOUT food making it any harder!

Now, you’ve got the stress of quarantines, lockdowns, and “IDK what will happen next” fears…it’s totally normal to be struggling now more than ever, and also normal to be REALLY hard on yourself in the process!

But I’m bringing you some good news today!

Your food struggle doesn’t have to make tough times worse. In fact, even in this chaotic, turmoil-filled time, you can still find peace.

You can drop those unwanted eating habits from your life, and create a supportive relationship with food. (Really!)

But how, especially when you’re stuck in a house full of quarantine snacks you wouldn’t normally let yourself have?

Watch the video below and I’ll share with you a super-simple shift to help you get your center back–and fast. It’s counterintuitive, but it works wonders when the struggle gets a little too real!

 

 

Like I mentioned earlier, what I’m about to share might sound counterintuitive. It might even sound too simple to work. But it’s crazy powerful. Ready?

Give yourself a break.

Not fancy. Not rocket science. Just give yourself permission to take it easy, for once. Be gentle with yourself. Less pressure. More patience and forgiveness.

Now, this doesn’t mean lowering your standards. It doesn’t mean to stop trying your best to show up for yourself and your loved ones. What it DOES mean is to stop beating yourself up. Let go of the need to be perfect all the time, and give yourself a little grace.

Because I have to be honest with you. This whole situation has been insanely hard for everyone.

There’s constant bad news. We can’t be sure if grocery stores will have food. We don’t really know what’s happening, or when it will end. We’re stuck at home for who knows how much longer.

All our basic core needs–our safety, security, health, finances, food–are in question. It’s no wonder that we’re full of anxiety these days! And if you’ve had a history of numbing out the stress with food, quarantine freakouts can take unsupportive eating habits to epic levels.

So how do you stop the urge for a candy bar (or two or ten) when the stress is off the chain? Before you head to the cabinet to make it all go away, try this…

1-Stop, slow down, and take a deep breath. Be gentle and easy on yourself. Give yourself a break. Stop demanding perfection of yourself.

2-Ask yourself what you need right now to feel your best. Check in with your needs, and honor what your inner self asks for.

I know, you have a lot of commitments. Work at home, kids at home, school from home–any or all these might apply to you. But there’s also one other major priority that you shouldn’t overlook–YOU.

Now, let’s make these check-in questions even more specific when relating to food. Once you’ve found your center, and you’ve found that what you need is nutritional support, consider this question…

What do you need to eat to feel your best?

Not what the diet book told you to eat. Not what the health guru teaching the online workouts said. Not what the hubs or wifey is demanding. But what YOU need to feel energized, happy, and grounded.

Now, you might be wondering why these basic questions are so powerful. Why is it such a big deal to take a few moments and focus on your own needs?

Here’s the thing. As a woman, I’m guessing that you put other people’s needs ahead of your own most of the time. Probably a lot more often than you might think, too.

The truth is that we as women tend to reference others far more than we reference ourselves. Most of the time without even realizing we’re doing it! Let me give you an example.

Think about the last (pre-quarantine) time you were out to eat with your girlfriends. The waitperson might’ve come by to ask if anyone wanted bread, another drink, or to see a dessert menu. What did you say?

Chances are you probably didn’t give an enthusiastic YES or NO based on what you were feeling. If you’re like most women, you looked around the table and asked everyone else what they wanted first.

As women, we want everyone to be happy. We want to take care of the group and ensure that everyone is having a good time, and their needs are being met. This is a perfectly fine thing, of course.

But the problem comes in when you do this at the expense of your own needs.

Of course, finding “me time” can be tough when you’re dealing with other people’s needs 24/7 while stuck at home. Kids, partners, family, remote bosses–you get the idea. Sure, check in with everyone around you to see if they’re OK. But remember to do yourself the same favor!

The big takeaway? Be gentle on yourself. Give yourself a break. Check in with yourself on the regular. Be sure that you’re getting what you need to be as happy as you can be, both physically, emotionally, and spiritually.

Now, here’s my assignment for you: take your phone, and set up a reminder. Set it to go off every hour, and create a short and sweet message for yourself. Something like “what do I need right now?” or whatever words get your attention and resonate with you.

Then the notification pops up, stop what you’re doing. Get yourself in a comfortable place. Then put one hand on your heart, the other on your belly. Take a deep breath in and out. Then ask yourself what you need right NOW to feel as amazing as possible.

Try this right now, if you can. What comes up for you, and what do YOU need right now to feel the best that you can?

Do you need a dance party? Do you need to call a friend, pummel a pillow, or step out to your car and create your personal scream chamber? How about cooking yourself a meal, watching a show on Netflix, or simply BEing for a few moments?

Chances are good that whatever you’re told will serve you far better than an disconnected, autopilot trip to the cabinet.

So give yourself a break. Go easy on yourself, and take a moment to connect. Then ask yourself what you need, and honor that request. All of this not only helps you drop unsupportive eating habits, but also makes it easier to show up as your best self for EVERYONE. (Yourself included!)

Now, if you’re struggling with food right now, I get it. Binge triggers, food hangovers, and emotional eating are bad enough. Add in the insanity of our current situation, and those things can turn into an all-out nightmare…

If you need any support in this area, we are here for you!

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!

What To Do When You’re Having A Bad Day (With food, mood, body image, etc)

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Things are so nuts right now. I hope that wherever you’re reading this from, it at least there very least provides a bit of peace, hope, and clarity.

About a month ago, I filmed a video that shares 3 super effective ways to take your power back if you’re experiencing a negative emotion, feeling down about what you ate or how you’re doing with food, having a bad body image day, or things just aren’t going as planned.

I had no idea what was coming when I filmed it, but I KNOW that the tools I share to shift those negative emotions will be really supportive through a time like this.

If you’re here now, I’m guessing that one of your toughest triggers is FOOD. I hear you on that one!

Food was once my hot-button issue, and it instilled a fear in me that ruled my life for over a decade. And when a bad day hit, the cravings and compulsions went to a whole new place. Sometimes it happened even when I thought I’d gotten over all those old triggers.

Tell me if this rings a bell…

You’re feeling energized and positive. Those cravings have tamed down, you haven’t binged in a while, and for the first time in forever, you feel good about yourself. Then BOOM, an off day hits, and out of the blue, you find yourself ravenously scouring your cabinets.

Or to put it this way, one minute you’re the picture of empowerment. The next minute, you’re elbow-deep in a bag of chips.

So what happened? How did you go from the top of the world to the bottom of the barrel?

Trust me, we ALL have our moments…The bad days that feel like monster setbacks happen to everyone.

But remember just because you fell doesn’t mean you’ve failed! You’re only human. (Really!)

Here’s the thing. It’s not so much what happens, but how you handle it. The good news is that you do have a say in that part! I’m going to show you 3 Steps to move through those blindsiding bad days with grace, ease, and empowerment.

Do not let a momentary setback turn into a permanent defeat. Read on and you’ll learn how to slay those bad food moments and get back on the path to food freedom forever–and FAST!

 

 

When you’re on the journey to freedom, sometimes a bad day can trigger #allthethings you thought you’d put away for good. Even things like compulsions and cravings.

The path is not linear like what you think it is.

I’ve come so far, why is this happening? Do these cravings mean I’m not free after all? Am I going to go back to binging again? What’s wrong with me?

You get the idea, right? Your mind starts ruminating, spinning, and creating stories. None of which are real.

So what do you do when those triggers that you thought were gone come roaring back with a vengeance?

Keep reading to learn the 3-step process to help you take your power back from bad moods and old food triggers–and in less time than you might think.

Ready to bounce back fast from unwelcome moods and emotional jolts? Let’s dive right in!

Step 1: Acceptance. Sometimes when you’re having a rough day, the fundamental issue isn’t the mood itself. It’s the resistance you feel about how you’re feeling.

In other words, you don’t want to feel the way you’re feeling. So you attempt to fight your way out of it and get back to your “high vibes only” mode.

I get it. But the Universal truth is that whatever you resist, persists. That means that to get past the pain, you need to acknowledge that it’s happening instead of pretending that it isn’t.

You see, if you’re in an emotional spiral, any action you take from this patterned and neurotic place will backfire. So before you do anything else, stop. Accept where you are. Then take a deep breath, and find your center.

So the first step is acceptance. Believe me, I mean it 100% when I say this: It’s OK to be not OK.

Now, I don’t mean “accept” as in raise the white flag, give up and stay stuck in the downward spiral. I’m saying drop the belief that it’s wrong to feel the way you feel. And accept that there are ebbs and flows to everything, including the food freedom journey.

You see… Life is cyclical. Some days are warm and sunny like spring, others bring wild and crazy storms. There is darkness and light, mountains and valleys, ups and downs.

The Universe and nature works in cycles as well. Since you’re a part of this world, accept that your body and brain work in the same way!

That doesn’t mean you have to fall victim to lousy moods, but you do need to accept them when they show up. Be real, be honest, and tell yourself that yes, you’re having a bad day. And that’s OK.

Then, once you feel more grounded and present, focus on stopping the rumination and the storytelling in your mind. This will set you up for Step 2.

Step 2: Do the smallest doable thing. Once you feel more OK with not being OK, take the next step. Stay centered and grounded, then ask yourself this question.

What can I do to feel as good as I possibly can right now?

In other words, what is the smallest doable thing you can do right now to take care of yourself?

The answer could be as simple as a glass of water. It might be some nourishing food. Or getting up and moving your body with intention. Maybe it’s listening to a soothing song or having a dance break. Do what you need to do to take care of your needs, and do it with love and kindness.

You don’t have to solve everything that’s going on. Your first simple step is to feel as good as you can be given your current circumstances and show yourself a little love and support. (No pressure here)

Then and ONLY then is it time to consider shifting back into that high-vibe state.

Step 3: Shift your state. So, how do you shift the rest of the way out of the funk and back to your happy place you ask? Start with baby steps that help you realign in all the ways: mind, body and spirit.

Here are some of the things I like to do…

My mental realignment go-tos are inspiring audiobooks and podcasts. I also use affirmations, meditations, and hypnotherapy. For the physical side of things, I love to get outside.

I make it a point to get outside every morning no matter what kind of a day it feels like. Connecting to nature is both grounding and energizing. It truly works wonders to shift your state, no matter how awful you feel! That’s why I include this step as part of my morning routine, rain or shine.

So pick your favorite pick-me-up, and use it to shift back to the way that you want to feel. This will absolutely turn things around for you if backed by your emotions

Now, here’s a bonus step for you! When you’re feeling more like you again, consider topping things off with a dash of gratitude.

I love to give thanks for simple things, like having a beautiful backyard. Or the clear blue sky above. I even express gratitude for the body I own that lets me experience this world.

Now, remember–gratitude is the icing on the cake. Don’t force yourself to feel it if you’re not in the headspace yet! But if you’ve gone through the first two steps and you’re ready to bring the extra appreciation, go for it. It’s a beautiful addition to this practice!

One more thing. When you’re going through this, it’s important to give yourself a break. Don’t criticize yourself too harshly for having a hiccup in the first place. Don’t worry if you can’t do the steps perfectly on your first (or 21st) try.

Be kind to yourself, and accept that everyone has their ups and downs on this food freedom journey.

For that matter, remember that you’re on the road to change, and change is challenging. Give yourself credit for taking it on! After all, you’re attempting to make empowering choices. You’re changing your actions and breaking old patterns. That’s a beautiful thing!

The best part is that the more you practice these steps, the easier they will become. Stay on the path, and remember that it won’t be this challenging forever!

So when the funky moods hit and the food triggers attack, accept where you are first. Then stabilize yourself to where you feel centered again. Then decide on the smallest doable thing that will elevate your state. And if you’re ready, add a bit of gratitude on top.

I’m sending you big love for your journey, and I know these steps will break you out of the food funk and get you back on your path. Use them well, and watch what happens!

Now, if you’re looking for support and guidance on this journey to food freedom, we’ve got you!

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

 

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!

Got The Holiday Blues? 3 Steps To Cheer You Up

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The end of the year coming fast, and guess what? The Holidays are back. So is everything that goes with them.

But as much fun as snow, shopping, and Hallmark movies are, let’s be real…The end of the year festivities can sometimes be tough on the emotional front.

Maybe you had a challenging year. Maybe you’re feeling lonely.

Or, maybe nothing is really wrong in your life, but you still feel a bit “off” inside.

Either way, all of the 24/7 holiday happiness can get to you. And it can make you feel down when it’s supposed to do just the opposite.

Not only is it not fun, but it can potentially leave you vulnerable to triggers. Things like alcohol, mindless Social Media Scrolling, and of course, food.

But fear not! Today I’m going to show you cheer yourself up if the holiday blues have got you down.

Because let’s be honest. Quick-fixes for sad moods don’t work ANY time of the year.

And trying to force yourself to feel happy when you aren’t never works, no matter what the season.

In today’s videos, I share three simple steps to lift your spirits and get your holiday cheer back on, no quick-fix required!

 

 

I speak for myself, but I’m pretty sure I’m not alone. So here goes.

Sometimes, even when my life is flying high, there’s a part of me that feels a little down.

I have many moments where life looks beautiful on the outside, yet for some unknown reason, I’m feeling less than happy.

Other times, my life is crazy and chaotic, and I feel stressed and overwhelmed, and I know exactly why I’m feeling off.

But either way, when I feel less than stellar, I know I can be unnecessarily hard on myself.

Here’s an example from my life…

A while back, I moved across the country to start a new life adventure. It’s been a fantastic experience, but even now, I still often feel like I’m far from home.

Sure, I visit a lot. But I don’t have the luxury of popping in to hang out at my nephew or making spur-of-the-moment plans with my Mom.

This gets especially stuff around the holidays.

Regardless of what’s causing you stress or to feel down over the holidays, emotional stress can bring on emotional triggers. We all know where that can lead, right? (Emotional eating, perhaps?)

So let’s make sure that holiday stress doesn’t get the better of you this year!

I’ve got three ways to turn those sad feelings around and get back to enjoying life. You can use them to bring back your holiday cheer, or give you a boost any time you’re feeling a little low…

Step 1: Be with what’s happening. First things first. If you’re feeling down, just own it. Instead of forcing yourself to be happy right away, simply recognize how you feel. Know that if you’re feeling sad, down, or lonely, that’s OK.

Sometimes we all try to bypass your emotions rather than just being with them. And there’s plenty of quick fixes out there to help us do it. But they all only work for so long.

Even worse, they disconnect you from yourself.

So instead of grabbing a drink, a snack, or getting lost in comparison while scrolling Instagram, try something better.

First, acknowledge how you feel, and without judgment. I’m not saying to wallow in self-pity. You don’t have to lay in bed for hours, dwelling on your misery. Simply acknowledge what is coming up.

Be with your emotions, and honor yourself. Breathe, connect with yourself, and let the feelings move through you without making them mean anything.

Then, once the feelings pass, do something kind and supportive for yourself!

Maybe it’s getting out of the house and changing your immediate environment. It could be calling a friend, sharing an honest post online, or focus on what you’re grateful for in life.

Speaking of gratitude, let’s talk about Step 2!

Step 2: Look for What’s Working. Let’s be honest. If you’re constantly looking for what’s wrong in your life, what do you think you’ll see? That’s right. More of what’s wrong.

This is where a shift in focus comes in. Once you’ve been honest about how you feel, and you’ve worked through the tough stuff, focus next on how you want to feel.

Back when I first started my business, all I thought about was how far I had to go. How much money I wasn’t making. Scarcity was the name of my game.

Then one of my coaches, Ryan Yokome, had me try a super-simple but game-changing exercise…

He had me write down five things in my life that I was grateful for and five things I could acknowledge myself for. I was instructed to do this every night, and to watch what happened.

What a difference it made! It made me realize that up until then, my brain was so busy looking for the struggle that it overlooked the good stuff in my life.

Doing this easy exercise every night did more than making me feel good in the moment. Over time, it trained my brain to start looking for what was right instead of what was wrong. This has been my predominant attitude every since!

So start noticing all of the things that are right in your life, and do it routinely. Regularly give yourself credit for how amazing you are. Over time, seeing the beauty in every moment will be your new normal.

Thanks for the exercise, Ry!

Step 3: Get it out (ideally in your journal). Now I have to be totally transparent. I don’t always like journaling, but I AM big on it. It’s an extremely powerful practice, but it does take…well, practice.

Sometimes making yourself put pen to paper and write out how you’re feeling is a struggle. What I have found is that ironically, the more I despise the idea of journaling, the more I need to actually do it.

Journaling is an amazingly effective way to sort out your feelings and find your center. There’s something quite powerful about getting your feelings out of your body and onto the page.

What do I do if I really need to journal but hate the thought of writing? I just grab a pen and start what I call a “brain dump.”

I write down everything–all the nasty feelings, all the mental stories, random nonsense–whatever is in my head. I get it out of my head and onto the page.

Then, once I get it all out, a wild thing happens…

I feel differently about whatever was bothering me. Whatever it was doesn’t seem to be nearly as scary anymore.

Most of all, I always realize that no matter what I’m feeling, I’m going to be OK.

It helps me remember that I can handle anything, I’m never alone, and everything is working out in my favor. There’s a divine plan, and I’m part of it.

Then, I look for the gift in whatever it was that was stressing me out. And trust me, there is always a gift in every experience.

Take my moving across the country as an example. Sure, it’s still often challenging to be so far from home. But since I’ve been in my new city, I’ve created a community of amazing friends.

Honestly, if I would’ve stayed close to my own home, I might not have put so much effort into finding friends who “get” me on a Soul level. But necessity spurned me into action, and now I have an amazing support network.

There’s always a silver lining. The more you train your brain to see it, the more you’ll actually see it!

So use these tips to get yourself centered when those holiday blues hit you. Remember that no matter how challenging things look, there is always a way through.

There’s a gift in every experience. And you have the power to shift your thoughts, shift your inner state, and shift your reality.

That’s when feeling amazing becomes the rule rather than the exception, no matter what time of year it is!

If you need any support in this area, we are here for you!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!

 

 

How To Slay The Day With A Morning Routine (That You Actually Stick To)

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How you start your day is how you live your life. You’ve probably heard this before. Do you agree? In my experience, it’s spot-on accurate.

My days go much better when I don’t immediately dive into email or scroll social media first thing in the morning. Getting grounded and empowered before I do anything else each day has literally changed my life.

That means I start my day with a solid morning routine.

Of course, all the gurus swear by morning routines. But sometimes, the things they suggest get a little bit crazy…

Get up at 5AM, go through a million enlightening steps, meditate, journal, gratitude, move, pray, breathe, get fully ready, ahhhhhh

Fair enough. But first of all, who has time for all that? And second, does a morning routine have a complex, multi-step ritual to actually work?

Most of us like the idea of morning routines. A lot of us start morning rituals with the best of intentions (just like starting diets or workout programs, actually…)

But despite how much we’d like to be up at 5 AM meditating and mastering our mindset, this is how an attempt at a morning routine usually turns out…

You try it for a few days, it loses steam, and you’re back where you started. (This was my epic morning ritual fail for years.)

Or think you’re going to go from no morning routine to a 22-step morning plan. You write down all the steps. You’re raring to go the night before you start. Then the morning comes, you look at your list, and it feels like a day’s worth of work.

Before you know it, your enlightening morning routine turns into another to-do list. And you quit.

Don’t make your morning routine something that you stick to for one day. Morning routines don’t have to take hours or include countless steps to be effective.

The secret to successful mornings is the same as making any positive changes. It’s about building supportive habits, one step at a time. Small and steady steps win the race!

In this video, I’m going to show you how to create a morning routine that will help you slay the day, and will actually work.

 

 

Step One: Start out simply. If you’re new to morning routines, start by making one small change. Then give that one small step the time to become a habit.

Now, here’s the cool part. You can start a morning routine by doing nothing.

The first thing that I do in the morning is nothing. What does that mean, exactly?

Instead of rushing into the first step – I lay in bed and let my body wake up.

I scan my body. I check in with my body. I stretch, move my arms, and get my energy flowing. But not much more. So in other words, I don’t really DO anything. I simply allow myself to BE.

I allow myself to wake up. I breathe with peaceful intention. I express my gratitude for all that I have in life. I do grab a glass of water from my night stand, but that’s the only active part.

This was the first morning routine that I ever did, and it was THAT simple. All I did was commit to laying in bed for 15 minutes and connecting to my body.

But here’s the kicker: there is one thing that I did NOT do that made all the difference…

In the first 15 minutes of my day, I did NOT reach for my phone.

I know, that’s pretty radical, right? And I’m not going to lie–it was the biggest morning routine challenge of all!

But with some practice, I established a new habit: a peaceful, connected, phone-free start to my day. That alone was magical.

Once I mastered a few peaceful phone-free minutes every morning, I moved on to step 2.

Step Two: Add in each new thing, one at a time. Waking up without diving for the phone was my morning routine for awhile. Then when this became second nature, I took things to the next level.

I added a little prayer or channeled some energy. I visualized myself waking up and feeling amazing for the day. Then I added in some moving and stretching to get the energy flowing.

The next piece I added in was a morning playlist of favorite songs. After that I occasionally added in an audiobook or a favorite podcast as I was making breakfast or getting ready for the day.

Now, you might be wondering if I added in all these steps in one fell swoop. The answer is no.

I added in one thing at a time. I gave each step at least a week or two to become second nature. Once each practice became embodied, I added another that I knew would be supportive.

Remember to choose add-ons that you enjoy. Don’t choose things that you think sound good but you secretly can’t stand. Just because this guru or that influencer gets up at 5AM or meditates every day doesn’t mean it’s your thing!

I used force myself to do everything everyone was telling me, but then I had to realize that I needed to figure out what works for ME!

Things that sounded good but didn’t resonate with me. You can imagine what happened.

I did them for a few days or a week, but it was a struggle. My morning routine went from a gift to a chore, and I ended up quitting altogether.

Focus on what you like to do. That way you’re a lot more sure of keeping up with it!

Step Three: The finishing touches. I end my morning ritual with breakfast and journaling. Then I look at my schedule for the day, and get it all started.

The short version is this: I start with connection and gratitude, then end with intention. That’s my morning routine in a nutshell!

It comes down to four steps. Waking up with gratitude, energizing movement, a nourishing breakfast, and daily intentions.

Step Four: Let go of the pressure to be perfect. Now, here’s the most important reminder of all. Your morning routine doesn’t have to be perfect.

I’m hardly perfect with my morning routine. I don’t do every single step every single day.

I always start with that 15 phone-free minutes every morning. But after that, I pick and choose extra layers according to my needs. Sometimes I don’t add anything, other days I add in several steps. It all depends on how I feel and what I need in that moment.

(P.S. Notice that “present moment choices” thing? If you hang out with me on the regular, that probably sounds familiar…)

So morning routines aren’t about following a rigid set of rules. It’s setting aside intentional time for yourself in the morning. It’s doing what will empower you and set you up for success for the day. That’s it!

The only “rule” I’d suggest for a morning routine would be to start with 15 phone-free minutes. Connect with your body, allow yourself to wake up, and set the tone for the day.

Once you’ve mastered that, add in the layers that feel exciting and empowering, one step at a time!

Don’t feel like you need an elaborate, 22-step routine for it to “count.” Start with that one basic step, then add in what feels right to you in the moment.

I hope this has given you some inspiration and ideas to create a morning routine for yourself! Remember, your routine doesn’t have to look like mine. Take these ideas, start with the basic first step, and make your morning routine your own!

Ready to inspire and empower your mornings? Here’s my suggestion to get started:

First, make a list of all the things you’d like to include in a morning ritual. Then, circle the top four activities inspire you the most.

Then choose the one that stands out the most. Start there, and commit to that one small step every day until it becomes second nature (I recommend making step one the 15 phone-free minutes, but it’s up to you!).

It might take two weeks for your first step to stick. Maybe even three or four. That’s OK. Master this first step first, then add in the next item from your list. Then repeat the process, giving yourself another week or two to integrate each new step.

Start small. Build up your routine over time, and watch what happens. It just might change how you start your day, and eventually how you live your life.

If you need any support in this area, we are here for you!

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly! 

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!

How NOT To Pass Food Struggles Onto Your Children

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Most parents have their children’s best interests at heart. But like the rest of us, parents are human beings who do the best they can every day. And we all have our moments.

About 75% of the women we work with at Beating Binge Eating have mothers or grandmothers who struggled with their body and their food.

And/or have fathers or grandfathers who sent messages about their appearances. (Things like dropping hints about losing weight, praising weight loss and being skinny, being “on track,” or getting “healthy” and more…)

Seeing these struggles and taking on these beliefs have plagued them all their lives, too.

They’re messages that have been passed down from generation to generation, wreaking havoc every step of the way.

These messages might have been unintentional. They might have even been well-intentioned. But either way, the impact of those early messages can’t be denied.

The more you see your mother struggling with food, the more you believe that food is an enemy.

The more you hear that your father say that you “need to lose weight,” the more you equate size with worthiness.

Whether those messages are conscious or not, their impact is powerful.

Does that mean that food and body struggles have to “run in the family” forever?

Of course not.

There’s something you can do to stop the food-body family struggles, starting NOW.

If you’re a mama, a mama-to-be, or a future mama, this is for you. Even if you don’t have a family, I bet you have kids in your life who look up to you. So this is for you, too!

Want the generational body-food war to end? Find out how to pass down messages and body love and food freedom instead of endless food struggles in the video below:

 

 

Now, if you’re a parent and you’re reading this, I know that you have your children’s best interests at heart. More than likely, your own parents wanted the best for you, too.

Of course, they might have conveyed some questionable body-food ideas when you were growing up. But that was probably because they were misinformed themselves.

Unfortunately, that misinformation most likely set you up for food struggles. Struggles that have likely stayed with you up until now.

In all fairness, though, it’s not your parents’ fault…

Damaging information and impossible standards are everywhere. From the diet industry to the fashion world to our own families, negative messages run rampant in our lives.

We all absorb these cultural signals, take them to heart, and build a belief system around them. We create belief systems that lead to actions like crazy restrictive dieting and relentless body shaming.

Then, of course, we pass them along to the young ones in our lives. Because we don’t know any other way.

Before you know it, you’re broadcasting your struggles, and children in your life notice. Not only do the kids take them on, they believe that they’re normal.

Most women (and men) who struggle with binging believe that they’re hiding it from their children. But the kids do notice when their parents behave strangely with food.

You might not think that your child sees you body-checking yourself in the mirror. Or dressing to cover up jiggly arms or thighs. But they pick up on the energy of dissatisfaction, and it makes an impression.

Children pick up on energy, feelings, and words. They notice what’s happening around them more than we realize. That means they take what the adults do as examples, and form beliefs around those examples.

If your children see you obsessing over food, binging on the sly. or hating the way you look, they’ll pick up on it.

When I was growing up, my mother did the best she could. She loved me dearly. She supported me. But her struggle with food was real and as she tried to help herself she tried to help me too.

She only meant to show me the methods she knew to break free. We tried diets together, pushed ourselves hard at the gym…

There were many other outside factors, but through this all I developed a pretty dysfunctional relationship with my body and food that lasted for nearly a decade.

Then a few years ago, the most amazing thing happened…

My mom healed her personal struggle through our own Beating Binge Eating program.

Her body released weight without trying. She freed herself from cravings and urges to binge. Now she feels free, happy, and fulfilled in her life, especially with her body and food.

That means she takes pictures with the family without fear of not looking right. We eat together without any food weirdness getting in the way. All those things that used to keep both of us stuck are distant memories now.

She has become a beacon of light in our community. She’s a shining example of everything that Food Freedom Forever stands for, and I couldn’t be more proud of her!

So no matter who you are or how long you’ve struggled, it is NEVER too late to heal your struggle. And when you do, you’ll also make an impact on the ones who come after you.

It’s also never too early to pass down loving and supportive messages and methods to your children.

No matter where you are in your journey, do what you can to instill positive messages in your. Show them examples of well-being, vitality, and happiness rather than shame, struggle, and pain.

That means start with treating yourself with kindness, respect, and love. Then show the children in your life how it’s done!

Now, I’m not saying that you have to be perfect. You don’t have to go from a wounded to healed body image overnight, or “fake it ‘til you make it.”

Just focus on healing yourself first, one step at a time. Then make an example of body and food-positive behaviors from there.

The key is to do things that make you feel good about yourself. Take steps to create an easy relationship with food, and cultivate body love.

Once you’ve started making positive changes in your life, you can be the change for others. That includes your children!

So take the steps. Do what you have to do. Not only will you heal yourself, but you’ll also impart supportive values to your kids.

If you don’t know what those steps are yet, that’s OK. We’re here to help!

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!

My Struggle with Binge Eating: How I Found Food Freedom Forever

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Over the last few years, I’ve helped more than 2000 women (not counting the 1000’s of others touched in our free communities) end their struggle with their body and their food.

It’s been a privilege and an honor, not just because of the food piece, but because of what women get to do when they are free from the chains of this struggle.

However, it didn’t always look this way for me…

It wasn’t that long ago that my life was a vicious cycle of binging, dieting, and repeating.

I struggled for over a decade. Now I’m proud to say that I’ve been free for over 5+ years, and I’ve never been happier.

But the road to Food Freedom Forever was grueling. I had my struggles. I had my setbacks. Moments where I felt like I’d be stuck forever.

Then, I discovered 3 simple but game-changing truths about food, my physiology, and freedom.

Now, I don’t have cravings anymore. The urges to binge are gone. In fact, I can say with confidence that I will never binge again.

It’s not because I found the ultimate workout. I didn’t learn to push myself harder or up my willpower and stick to the perfect diet, either.

It’s because I rewired myself from the inside out.

Watch the video below where I go deep into my body-food saga. I’ll share how it started, how it played out, and the three main takeaways I learned along the way so you don’t have to struggle like I did.

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It all started around the middle of my high school years. Back then, for various reasons, I put a lot of importance on how I looked.

I remember gaining a little bit of weight in my mid-teens. It wasn’t a ton, but it was enough of a shock to bring on a ton of fear and insecurity.

I started forming all these beliefs about my worth and the size of my body. I don’t believe this now, but at the time, these thoughts crippled me:

I thought that the type of boys I wanted to date wouldn’t be with me if I wasn’t a certain look and size.

I didn’t think I’d get into college and have the school experience I’d want if I was overweight.

I thought that extra pounds would keep me from being a competitive athlete.

I even thought that being the wrong size would keep me from getting my dream job and opportunities in life.

Translation? I believed that being overweight would stop me from receiving the love, connection, and life that I desired.

Sounds crazy, right? But these fears aren’t superficial whims or ego trips.

Love, attention, and connection are core human needs. Needs that I thought I couldn’t meet because of a few extra pounds.

All that self-rejection and insecurity sent me on a decade-long quest to change my body. Let me tell you, it went a lot further and got a lot crazier than I ever intended…

Of course, then weight loss schemes started innocently enough. I went on diets. I took a few diet pills here and there. I had a cheat meal from time to time after weeks of strict dieting.

Then cheat meals turned into cheat days. Cheat days became cheat weekends. Weekends so bad that I’d wake up feeling bloated, swollen, and disgusted with myself on Monday morning.

Then it got to the point where I couldn’t get through a day without binging now matter how good of getting back “on track” my intentions were that morning.

To control these massive overeating spells…

I’d try diets, fasts, and juice cleanses to undo the damage.

I worked out like a maniac to offset binges. I even hired big-name personal trainers and entered fitness competitions to have a goal to stick to thinking that would control me.

I convinced myself that I was doing this out of a passion for fitness and nutrition. Turns out it was just an obsession with getting weight off my body.

Even more damaging was what I believed about weight loss…

I believed that if I could just lose weight, all of my problems would just disappear.

So I tried every diet and followed every fitness guru out there. Then I realized was it didn’t matter who I worked out with or whose diet I stuck followed no matter how incredible they were.

It wasn’t about the food. It wasn’t about the exercise. The harder I tried to control both of those things, the more chaotic my life became.

The scariest part was that through it all, I did some serious damage to my body.

The restrict-binge-repeat cycle and the yo-yo dieting left my thyroid suppressed. My pituitary gland stopped functioning nearly completely. My hormones were out of whack. I was close to Stage 4 adrenal fatigue (Doctors would say that’s bedrest and burnout).

Then, there was the acute kidney failure that put me in the hospital for a week after one of my fitness shows. This one shook me to my core.

I remember being in the hospital bed. My dad had come to see me in the hospital, and things weren’t looking good.

My blood pressure was spiking. I couldn’t catch my breath. Then I looked up and I saw the terrified look in my Dad’s eyes, knowing that he couldn’t help me.

Just like that, I realized that my actions weren’t just hurting me. They were tormenting the people I loved, too.

Now, I wish I could tell you that this was THE moment that I miraculously healed myself. But unfortunately, after that epiphany I tacked on another six years of food-body hell.

But it was a powerful turning point for me.

I decided that I needed a change and I couldn’t keep hurting those around me the way I was.

I set out on a holistic healing quest. I was determined to heal myself, then show the world how to heal, too.

I became a certified health coach. After graduation, an international coaching organization hired me to manage their health division, and I was on my way.

At this company, I worked under many holistic healing professionals. There was a nutritional healer, an Acupuncturist and naturopathic Doctor, and 2 renowned coaches… just to name a few.

Being around all that knowledge seemed like the fast-track to my goals. I’d learn from these holistic professionals. I’d heal myself. Then I’d show the world how to heal, too.

That was my plan. Then there was the reality…

I did focus on learning holistic healing, particularly through nutrition. But that food-focus had some unintended consequences.

The more I concentrated on healing through food, the more I thought about food. And before I knew it…

I was binging again.

Even with my company’s top coaches, doctors, and healers helping me. I still binged.

Now, I wasn’t going through two drive thrus and secretly eating in my car while crying my eyes out anymore.

Instead I was hiding in the Whole Foods parking lot gorging on whatever “health foods” I could get my hands on.

Then that fateful day came, and it all fell apart.

The head of the company asked me to submit a current image of myself for their website. At the time, I’d put on another 20 pounds. Needless to say, that request hit me like a ton of bricks.

I was telling others how to be healthy but I couldn’t get myself that way. I felt like the ultimate fraud.

So I resigned my position and left the health and wellness industry altogether. I promised myself that I was still going to help others get healthy, but I had to start with myself.

That determination sent me on a new journey.

I pursued personal development. I studied modalities like Neuro-Linguistic Programming (NLP), hypnotherapy, and traditional therapy. I researched eating disorders and how they’re treated. I dug deep and learned a lot.

After a couple of years of this self-improvement kick, I began feeling more confident. I upgraded my belief systems and let go of a lot of self-sabotaging behaviors.

But I still thought about food. A lot of the time.

I still had cravings. I still had mini binges or at minimum a feeling of compulsion towards certain things. There was still a lot of emotional eating.

No matter how much healing I’d done, food still had way too much power over me.

Then there was a particularly bad binge experience that sent me over the edge. I remember laying on my floor crying. Feeling broken. Feeling confused. And feeling like something was deeply wrong with me.

At this point in my life I felt like I only had 2 choices:

I would check myself into an inpatient eating disorder center. OR, I would try Overeaters Anonymous.

I chose the latter. It proved to be the proverbial last straw moment, too…

I had a wonderful woman offer to support me, and we chatted for the first time. The conversation we had was one I’d never forget.

She told me that I’d be addicted to food for the rest of my life. She said that I’d have to abstain from carbs and sugar forever. She told me that I’d always have this “monster” addiction, and that I needed prayer and devotion to get through it.

It would take this white-knuckle abstinence from temptations 24/7, and for the rest of my life. THAT was the only way I’d ever be free.

It was so confronting:

Was I a food addict? Would I struggle with this for the rest of my life?

After a debilitating cry session on the floor. I came to my senses.

NO. NO. NO F-ING WAY. NO.

I refused to accept this as my truth.

Then I thought about all the other women who came to these people for help, and were told the same story.

My no grew – it wasn’t just taking a stand for myself, it was taking a stand for all women who’ve ever felt or been told the same.

I was not an addict that would have to struggle forever – I don’t believe anyone is.

I promised myself that I would NOT let anyone brand me or any other human with an “eating disorder” until the end of time.

Sooo, I hit the books AGAIN…

I embarked on a deep-dive study on addiction. I wanted to learn what it was and what it wasn’t once and for all.

From there, I dug deeply into neuroscience. I learned about how neuroplasticity works. I also did my homework on brain and body physiology.

Through all of my prior experiences and my exhaustive research, I discovered three powerful truths. Three crucial truths that set me free.

Truth #1: Weight loss is not about the perfect diet or the ideal workout. If weight loss or binge-control is the goal, diet and exercise alone are not the answers. In fact, obsessing over them makes your body-food battles significantly worse.

Truth #2: The deep emotional work matters, but it’s also not everything. Emotional work is a big deal, and a significant part of the process. Self-love and body positivity counts. But they won’t get you there by themselves.

Typically, there are some physiological things that are going on at a deeper level that drive eating behavior, that literally have nothing to do with who you are as a person.

Truth #3: I was NOT broken (and neither are you). Through all my ups and downs, I learned the most important truth of all. I wasn’t binging because I was broken, flawed, or hopeless.

I didn’t have an addiction that would plague me for life. There were specific brain and body triggers that were driving my urges to binge, and they needed to be addressed.

Turns out that conventional diet and exercise wisdom was pitting me against my body. It was supposed to set me free, but it kept me stuck in a cycle of binging for over a decade.

Now, here’s the bottom line…

Binge eating isn’t about willpower. It’s not about self-control. You don’t need 10 years of talk therapy to heal yourself. And you definitely don’t need to brand yourself with an eating disorder for life.

It took me over a decade to learn all of this, and it made me realize my true mission.

I needed to teach what I’d learned to others so that they wouldn’t suffer as long as I did. That’s how the Binge eating blueprint was born…

First, I coached women privately for a few years with great success. They’d break free from their struggle in 6 months to a year, but I wanted them to have freedom faster.

So, I created that path with our signature system: The Beating Binge Eating Blueprint

It’s an 8-week journey that has helped 720+ women heal their struggles without years of therapy.

You don’t have to be in a crazy 15-year struggle. You can change your life in a lot less time than that, and we’re here to help!

That’s my story, and I hope that it inspires you to learn more about breaking free, too!

If you need any support in this area, we are here for you!

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!

Ready to feel in control of food and feel good about your body?

(Get the EXACT system myself and thousands of my client have used to successfully live a life fueled by freedom instead of living as a slave to diets, weight, and food obsession.)

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