Weight Loss that Lasts

If you’re reading this shortly after it was posted and you’re here in the USA, that Thanksgiving dinner is probably fresh in your mind (and quite possibly your stomach, too…)

And just like football and family, it seems that one of the grand traditions of Thanksgiving day is overeating which is unfortunately followed by a massive food hangover.

Tell me if this sounds familiar…

Whether you meant to or not, you fell into a big-time gorge session at the table.

And your next thought is to just keep the food train rolling. After all, you already blew your diet, right? Might as well just keep eating…

Then, there’s the post-feast aftermath.

Suddenly, you feel the need to atone for all those dietary sins. So it’s strict food crackdowns or ideas of “starting back over on Monday”, right!?

Of course, you probably know where shaming, restriction, and dieting get you. Right back to binging.

So you end up on this diet rollercoaster from Thanksgiving through January first. Then the New Year’s resolutions come around and. And you’re convinced that you’ll stick to the plan, get in shape, and lose that holiday weight. For reals.

Of course, those promises usually don’t even make it to Super Bowl Sunday…

Just like Pumpkin Spice lattes and Black Friday sales, so many of us repeat the same Thanksgiving “traditions” year after year.

How would you like to break that seasonal cycle once and for all? If that sounds good to you, read on!

Because let’s get real. What most of do to to manage our food at holiday time doesn’t work.

Depending on sheer “willpower” is NOT the answer. Forbidding yourself from having that piece of pie or that extra serving of mashed potatoes will only throw fuel on the food-bender fire.

But how do you get through overindulgences at holiday dinners without punishing yourself to get back on track?

Today I’m sharing how to handle overeating in a fresh, new way, no matter what time of year it is!

No more fighting overeating with more overeating. No more paying for what you ate yesterday by starving yourself today. And no more off-the-chain workouts to compensate for turkey overload!

We all know from years of experience that those things don’t work. And it’s time to take on an old problem with a new attitude.

Let me show you how to bounce back from a food hangover the healthy and loving way–no food shaming required!

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Step 1: Fuel yourself right (even if you over fueled last night). I know how it sounds. Like fighting fire with fire, right? But the truth is that the way to stop binge eating really is to eat more.

Now, I’m not saying to go binge again after a binge!

What I do mean is that you need to give your body what it needs in every moment. Even in the aftermath of a binge.

It might sound strange, but when you come off of a food bender, it actually leaves you more susceptible another one. You’re in a vulnerable place, and doesn’t take much set yourself off again.

But the answer isn’t slapping yourself with starvation to keep yourself in line. That kind of restriction can just as easily lead you to a repeat binge session.

All you need to do is sit with your body. Listen to what she tells you. And give her what she needs to properly refuel, and to restore balance.

That might mean more food, hydration, rest–any number of things.

But don’t starve yourself. Don’t deny yourself any food at all because you had too much last night. Be gentle, listen carefully to your body, and refuel yourself lovingly.

Step 2: Add in things that bring you back to life. When you’ve gone overboard with food, it can make you feel like garbage. And your first instinct might be to clear said garbage out of your system with a full-on fasting session.

But like we said in Step 1, cutting your calories to crazy low levels will only stress your body out more, no matter how tempting that green-juice fast might sound.

So here’s the best-of-both-worlds solution: in addition to eating adequately, add in foods that make your body feel fresh and alive.

Maybe for you, that’s a green juice or an extra side of veggies or fruit. Or a maybe including a side salad with a balanced meal. Anything that makes you feel revived, alive, and balanced.

Adding in a few nutrient-rich, alkalizing foods will do some legitimate damage control in your body. They’ll help you get your vitality back a lot faster and more effectively. And you’ll start feeling more like yourself a lot more quickly!

Step 3: Love yourself (instead of punishing yourself). Sure, a rigorous workout is a way to show your body that you care for it. But a trip to the gym shouldn’t be a means of torture for bad food behavior.

Or to put it another way, you don’t need to go on a workout binge today because you fell into a food binge yesterday.

Just like with food, when it comes to movement, treat yourself with respect. Listen to your body, and give yourself the kind of movement that you need.

Maybe that’s a walk. It might be a trip to the gym. It could mean getting some extra rest. Sometimes just stepping outside for a breath of fresh air is all it takes!

Bottom line: do what your body calls you to do, not what the exercise fanatics or the Instagram fitness models are preaching. Honor your needs first, and you won’t go wrong.

And speaking of “wrong….”

Step 4: Don’t make yourself wrong for overeating. So you overate last night. But you know what? That doesn’t make you a bad person. It doesn’t mean that you’re broken, flawed, or weak.

It just means that you overindulged. Everyone does it from time to time, and you don’t need to feel ashamed!

So when the morning after comes, treat the binge like an isolated incident rather than an indictment of your character.

The truth is that you are a strong, powerful, and amazing person. And overeating incidents don’t determine your worth. It happens. Acknowledge it, take care of yourself, and let it go.

So there you have it! Four ways to free yourself from the side effects of overeating and get yourself back to peace and balance.

The take-home message with all of these tips is to follow your own inner guidance system.

Because when it comes to it, your body knows what it needs. And the solutions are all within you.

All you need to do is listen, and work with your body instead of fighting it. Especially when it needs a little love after a rough night with food!

Don’t let the Thanksgiving table (or any other holiday gathering) make you feel the post-binge shame spiral. Take your power back, love yourself, and get back to balance when you need to!

Of course, this isn’t your usual “get back on track” post-holiday binge advice.

Back when I struggled with my body and my food, bouncing back from a binge was a full-scale battle. The worst part was that I was conflicted.

I knew what my body needed to recover, but I was hung up on what I thought I should do, according to everyone else. And I was stuck in that conflict for over 12 years.

(Worst of all, it wasn’t just at Thanksgiving–it was any time a big meal was in the picture!)

But I found my way to freedom, and went on to help thousands of other women do the same for themselves. And I can show you how to free yourself, too!

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!

Believe it or not, it’s that time of year again. The holidays are back, ready or not!

As we all know, the year-end festivities can bring happiness and cheer. But then again, there’s a lot of emotion-charged side-effects that go along with the “most wonderful time of the year.”

And if you’ve ever been in a strained relationship with your body or your food, the holidays might not bring the sparkly feelings that you wish they would.

It’s that moment when you get that party invitation. Or you put that family dinner on your calendar. You want to be excited for good times with loved ones, but something else happens instead…

Your mind starts to envision every potential holiday eating disaster.

What if the appetizer table at the company party is a smorgasbord of temptation, and you just can’t help yourself?

What if the family dinner feels more like a minefield of forbidden foods than a time to enjoy special moments with loved ones?

These are the kind of thoughts that bring more worry and panic than comfort and joy.

But here’s what I want you to know…

Just because holiday celebrations often revolve around food doesn’t mean that a binge eating incident is your holiday destiny.

You can make it through the holiday season without fear of the holiday food. You can make it through to New Year’s without gaining that seven to 10 holiday pounds that the average person supposedly gains.

And did I mention that you can do this while still partaking of your favorite holiday delicacies?

So stay with me, and I’ll share the strategies that have helped me and the thousands of women I’ve worked with to let go of holiday food fear for good!

Let me show you five ways to navigate the food situation at any holiday gathering–and still enjoy every bit (and bite) of the season!

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Step One: Don’t “Save Calories.” I bet you know this game. The big holiday dinner with the family is looming on your calendar, so you make a deal with yourself. You’ll starve yourself all day so that you can “save” those calories for a super-sized meal at night.

It sounds logical enough, right? But ironically, “saving your calories” usually ends in consuming all of those calories right back–and more.

Why does this happen?

If you’ve been starving all day, you’ll end up a ravenous trainwreck by the time dinner rolls around. And that in itself triggers all the overeating that it was supposed to prevent. And sometimes, that overeating morphs into a full-on binge.

Not quite what you bargained for when you decided to ration out your calories for a good cause, right?

So don’t deny your body the nutritional support that it needs all day in hopes of a guilt-free eat-a-thon that night. Take care of your needs in every moment, even on special days.

Not only will this help you avoid the pain of overindulgence, but when you do get to your party, you’ll make grounded, present-moment minded food choices. This means you’ll actually enjoy your food instead of wallowing in guilt about it! So it’s a big-time win-win.

Step 2: Let go of holiday food FOMO. So you get to a holiday shindig, and BOOM–you see your “downfall” holiday delicacy, front and center on the appetizer table.

And right away, your brain tells you to eat it NOW. And lots of it. Because if you miss your chance, that holiday treat will vanish for another year, right?

But here’s a truth that you won’t hear anywhere else…

Just because a holiday lasts for one day doesn’t mean that your favorite foods will turn back into pumpkins at midnight.

That right there is holiday food FOMO–the idea that you have to eat all the special holiday foods NOW, or you’ll miss out for another year.

And when your brain thinks that food is scarce–whether it is or not–it’ll flip on the survival switch and send you into food overdrive.

Now, here’s the thing. If you’re privileged enough to be reading this right now, I’m guessing that you have access to most of the essentials in life. That means that a genuine scarcity of food probably isn’t part of your reality.

But if you’re afraid that there won’t be enough food for any reason, your survival-minded brain will still hit the panic button. And make you think you have to consume all that you can eat.

Now, here’s another truth: holiday food FOMO is just a straight-up lie. Or in other words, it doesn’t have to be an official holiday for you to enjoy a holiday-themed treat!

Let’s face it–you could have that pumpkin pie, mashed potatoes, or Christmas cookie any time of the year. You don’t have to force yourself to gorge on seasonal treats for fear of missing the holiday window!

Because let’s be real–that isn’t food freedom. And freedom is the ultimate goal, no matter what time of year it is.

This brings us to Step 3!

Step 3: Embrace your freedom. There’s something exciting on the other side of hyper-control with food. And that, of course, is freedom!

Because no matter what day it is on the calendar, freedom with your food is the ultimate goal. So if you allow yourself a bit of wiggle room all year round, the special days are a lot less likely to trip you up.

Even better, the more consistent you are with food freedom, the more trusting of a relationship you’ll create with your body. And when you and your body trust each other, magical things happen.

You won’t worry about not being properly fed. Food scarcity triggers won’t be an issue. Your survival instincts will be kept at bay.

That means you’ll be less likely to fall into overeating, even at holiday time!

Step 4: Visualize yourself at peace with food. Maybe it sounds silly or kind of “woo-woo.” But I can attest to the power of visualization. It has helped me create my dream life–including my dream relationship with my body and my food!

Visualization can be a little bit scary, though, especially when you’re new to the practice.

After all, to envision the life that you do want, sometimes means confronting what you don’t want. It means letting go of the things you fear and shifting your focus to the things you love.

But if you’re like a lot of us, and your default visualization mode is envisioning a disaster before picturing a miracle, this can be a tricky transition.

Add to that an ongoing war with your body or your food, and a holiday party might trigger a vision of your worst overeating nightmare.

But what if you could picture a happier outcome? One where you’re at ease, empowered, and enjoying every moment of the holiday food experience?

I recommend giving your brain a chance to see the outcome that you desire rather than the one that you dread.

Why is this such a powerful action?

If you start picturing yourself as the person who navigates food situations with ease, you’ll start identifying with that person. You’ll feel what it feels like to be confident in all food circumstances.

And when a food-based event happens “IRL,” you’ll embody that vision with a lot more ease!

Even better, visualization helps you prepare for any life situation, whether it’s a job interview, the big game, or a holiday party! So it’s a useful life skill no matter what.

So how do you harness the power of visualization to make your next holiday party a joyful experience?

Just create a scene of how you want that holiday party to go, almost like you’re writing a movie.

Envision yourself, for example, walking into the party. You’re connecting with friends, feeling confident, and enjoying the food. And without fear, guilt, or loss of control.

Make the scene as vivid as you can. Capture the feelings that you want to feel, and let them arise in your body. Then picture the scene to the point that your brain is convinced that it’s a done deal.

Then when you stroll into the event, it’ll feel more like a walk in the park than a walk on the plank!

Step 5: Keep the activities that keep you grounded. It’s easy to get lost in the chaos of the season. While the festivities can be exhilarating, the hustle of the season just might take over your life.

And from there, it might uproot you from everything that keeps you grounded.

So regardless of the date on the calendar, remember to take time for yourself and do what makes you YOU every day!

That means keeping up with the things you love–and that love you back. Maybe for you, that’s a workout, a meditation session, or quality time with your journal.

Not only will your everyday self-care practices keep you centered, but they’ll also help you manage special events with more grace, ease, and confidence.

Most of all, you’ll end up feeling more peaceful, cheerful, and joyful. And isn’t that what the holidays are supposed to be about anyway?

I hope that these tips and tricks help you have a happier and more empowered holiday season!

Remember, these tricks work are there for you any time you’re facing a potential food freakout. So use them well no matter what the season might be!

Of course, this approach to the holidays might be new to you, and I get that! I was on board the holiday struggle bus for over a decade before I decided to hop off.

So if you’re looking for more support to break free from the struggle with your body and your food, I’ve got a holiday gift with your name on it!

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!

If you live in this modern-day world, you’re busy. Whether you’re a stay-at-home mom, you’re climbing the corporate ladder, or you’re building an empire of your own, you’re most likely in “GO” mode all the time.

You’ve got responsibilities and deadlines, and the clock always seems to be ticking.

No matter what your situation is, you’re probably going through your day in overdrive.

So in an effort to keep the day moving, most of us default to getting up in our heads.  And disconnected from our bodies.

Here’s why that overthinking turns into overstressing…and overeating.

When you disconnect your body and stay stuck in your head, you miss your body’s natural cues. And from there, you unconsciously push through hunger pangs because there are so many demands on your attention.

Then the night time hits. And one of two things happen…

One, since your body has been starving all day, it demands a fast fix. And it’s screaming at you to eat more (and the sooner, the better!).

Then there’s the alternative…

The stress catches up with you, and it multiplies from there. And what are you triggered to do when you’re in a state of internal chaos?

Eat, of course–and grab as many as those quick fix foods as you can!

So that’s the basic M.O. of the night time craving.  

But there is good news! You don’t have to let these end-of-day cravings and stress ruin your evening.  

If you’ve ever…

…started the day feeling in control, then found yourself scouring the cabinets when the sun went down, this is for you.

….stood in front of the fridge “after hours” looking for answers, (even though you know you won’t find them there), then you’re gonna love this.

…found yourself repeatedly feeling less than satiated at the end of the day and you don’t know why, then watch and read on.

Watch the video below proactive to learn how to stop cravings before they start as well as handle them when they show up so they no longer control your life!

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How to Stop Nighttime Cravings in 4 Steps

Back when I struggled with my body and my food, it was a daily thing…

Nearly every morning, I would start with a “good” breakfast, convinced that today, I’d “stick to the plan.”

Then when lunch would roll around, I’d feel that slight twinge. But I kept pushing through, hoping it would go away.

Then when nighttime hit, all dietary hell broke loose. Just like that, I found myself eating everything in sight.

Night time cravings struck again. And as usual, they won.

Why do so many of us go through the day feeling empowered and on track, and then when the clock strikes “night time,” all bets are off?

I’ve got four steps to help you head off the evening munchies. They’ll not only help stop overeating before it starts, but will also make you feel supported throughout your entire day!

Step 1: Eat enough throughout the day. Here’s the thing. No strategy will work if you aren’t getting the nutritional support you need first.

I’ve worked with thousands of women over the years. And when we start working together, nearly all of them tell me that they believe they’re eating enough to get by.

But let’s be real–if you’re having nighttime urges to eat, it’s safe to say that you’re probably not even getting by. And you’re definitely not getting the nutritional support to leave you feeling truly satisfied.

Sometimes our clients balk at the idea of increasing their calories, and I get that.

But salads, sprouts, and smoothies alone will only take you so far. If you get by all day on just  “healthy” fare, you’re going to get blindsided by powerful cravings at night.

Now, I’m not knocking the salads! But it’s crucial that your meals are grounding and satisfying. And a salad alone is not likely to give you all the nutritional love that your body needs (trust me, I’ve tried…)

So opt for meals that are both healthy and leave you satiated throughout the day instead of stringing your body along on a bare minimum of calories.

Start with the basics, and make sure you’re properly fed. Because at the end of the day, if your body isn’t happy, your willpower won’t stand a chance against night time cravings.  

Step 2: Slow down (and even stop!) the stress throughout the day. I’ve talked a lot about how stress leads to cravings, weight gain–all the things you don’t want. That’s why breaking the stress cycle works wonders. And believe it or not, it’s easier than it sounds!

All it takes to shift out of stress is a simple change in activity. It’s interjecting a de-stressor that redirects your focus, even if only for a moment.

You might think that “de-stressing” means a hot bath, a massage, or a long walk on the beach. If you have time for those things, great!

But de-stressors don’t have to be time-consuming or elaborate to be effective.

In fact, all it takes is a deep breath. Or an affirmation. Maybe listening to a favorite song or one-minute clip from a meditation app.

It could be a sentence or two that you write in a journal. Or a reminder on your phone that tells you it’s time to take 60 seconds and just chill.

I like to call them “mini-rituals.” They’re simple, quick, and oh-so-effective. I find that when I’m in a bind and don’t have time for much of anything, one of these little tricks can truly work miracles.

What does this have to do with night time cravings? These mini-ritual moments help you refocus throughout the day.

They reduce your overall stress so that it doesn’t build up during the day, and hit you all at once at night. They also help you stay centered without sliding into autopilot eating.

Reducing your stress wards off overeating at any point in the day, and especially at night!

Step 3: Transition into your night-time game. Sometimes when you’ve been in high-power mode all day, it’s a shock to the system when you stop moving.

You begin to actually FEEL and this can be overwhelming and send you heading for the cabinets.

Instead, give yourself time to transition and give yourself another escape from the day besides food.

This is why I suggest is taking the time to transition from the race of the day to the reward of the evening. That’s where a night time ritual comes in.

It doesn’t have to be fancy or time-consuming. All that you need is to pause from the chaos of your day, and shift into “stop” mode for the evening.

Even if all you do is sit quietly for five minutes and decompress, that can make all the difference!  

So shift your vibe from “go” to “stop.” And do it before the allure of the snack cabinet hits you, if possible!

Step 4: Make decisions from a place of peace instead of chaos. Once you shift into night mode, this is the time to make a choice.

Because when you’ve found your center, instead of eating on autopilot, you’re making food choices based on what you truly need in the moment.

So slow down, reconnect with yourself, and decide what you really want. Eat slowly and intentionally. And let your body and your brain register the mealtime experience.

Because when your body and your brain know they’re being fed, they won’t send out the desperate hunger pangs that lead to cravings.  

You’ll also choose a nourishing and balanced meal that leaves you satisfied. And not just barely satisfied, but rather with that warm-bellied bliss that comes from a nourishing meal.

And if you find yourself wanting a little sweet treat after your meal, let yourself have one! Don’t make it taboo, and don’t avoid it for the sake of “sticking to a diet.”

Because the bottom line is this: honor how your body is feeling, and do it by choice. Don’t let unconscious eating take over. Bring presence to your meals, and let the rest flow from there.

Start integrating these steps into your life, and you’ll take the bite out of nighttime cravings!

It might take a little bit of time for the full effects to show up. But the more you practice, the better they will work for you.

And if you’d love a little more support in implementing these strategies to squelch nighttime cravings, I’ve got your back!

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!

I’m sure you know the drill.

You overate last night. And you decide that to make up for yesterday, you’re going to go lights-out at the gym today.

Or maybe you feel like lately, you’ve been falling off the wagon with food. And that you need a monster weightlifting session or a big run to get “back on track.”

Maybe you just believe that pushing yourself to the breaking point at the gym is only the road to lasting weight loss. Because, “no pain, no gain,” right?

(Or in this case, “no pain, no loss…”)

Sometimes we all believe that excessive exercise can make up for something we shouldn’t have eaten. Or that it can force our bodies into dropping extra weight.

After all, it seems logical to overcompensate at the gym when you overeat in the real world. And it makes sense that you need to “work harder” if you want to change your body, right?

So why is it that over-the-top workouts usually don’t (ahem!) “work out” for either of those goals?

Because more often than not, when you beat yourself up, you break your body down. (And not in a healthy way!)

Even though they seem like they should help, those excruciating workouts deplete your body. You break down a lot of muscle and put a lot of undue stress on your system.

And unfortunately, that stress can lead to cravings, overeating and weight gain. Pretty much the exact opposite of everything you wanted.

So am I telling you to stop exercising, or that you should forget your athletic goals?

Of course not. Your body needs movement. It needs to be challenged every once in a while to grow stronger.

But there’s a difference between nudging your body to go a little further and pushing yourself to to compensate for “bad” eating choices.

Working out because you genuinely want to be stronger is not the same as forcing your body to change with punishing regimens at the gym.

There are workouts that DO work. But there are others that unnecessarily stress your body–and can backfire big-time on your long-term goals.

If you want to bring your body back into balance after an overeating incident, or if you have a genuine desire to burn fat, there are some workouts will actually set you back.

Watch the video below where I tell you what those workouts are, why they can cause more harm than good, and tell you which exercise styles truly will help you burn fat and kick cravings.

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So you’re at the gym after a long and intense exercise session. You’re on such fitness high that you don’t think much about your post-workout refueling plan.

And then suddenly, you crash–and cravings get the best of you.

At this point, willpower doesn’t stand a chance. Your body needs fuel, and the quick-fix feels like the only alternative.

So you fill the void with sugar, carbs, or whatever else you can get your hands on. Physiology trumps willpower and goals once again!

2 Workouts That Hurt Your Weight Loss Efforts Instead of Help Them (and What to Do Instead)

Long, endurance-like training. Don’t get me wrong–if you love running, you don’t have to forego your athletic goals. For many of us, sports and working out are a passion unto themselves. I totally get that! And there are ways to work with your sport without stressing your body out.

But for the average person, constant steady-state cardio is pretty intense on your body. And it can break your body down more than it builds your body up, especially if you’re not properly refueling.

So if you’re only doing the long-distance run to lose weight, your body’s rebound effect will sorely disappoint you.

Working out on an empty stomach. I know this might trigger some backlash from the intermittent fasting crowd. But an intense workout first thing in the morning on an empty stomach won’t induce your body to burn its fat reserves (no matter what intermittent fasting fans might tell you!).

When your body is running on empty, it doesn’t go straight to fat burning. It goes after other systems in a desperate bid for energy. It attacks your adrenal glands, your endocrine system, and your muscle mass.

So those empty-stomach workouts actually deplete your body’s energy. And typically set you up for out-of-control cravings later in the day.

So if everything you’ve heard about fat-burning workouts is off the mark, what’s the alternative?

How do you move your body so that it challenges you, and without burning yourself out and ending up ravenous?

The truth is that your body knows what it needs. All you need to to do is listen to what it’s telling you, and respond accordingly.

And yes, there’s a workout for that!

You don’t have to beat yourself up to get positive results. Let’s talk about how to honor your body and get fit and healthy at the same time!

3 Ways To Work Out WITH Your Body Instead of FIGHTING Against It

Step 1: Choose a workout that you LOVE. Just because one exercise plan helped your friend drop 20 pounds doesn’t mean it’s for you. And just because everybody is into Zumba or CrossFit doesn’t mean that you have to be on the bandwagon, too.

It’s a lot easier to show up for something that you love rather than to tolerate something you secretly resent. So choose an activity that lights you up, or your commitment will turn into a struggle.

Step #2: Give yourself a break. Now, don’t get me wrong. I’m not saying to never push yourself. And if you have athletic goals that require intense training, like a triathlon or a marathon, do what you gotta do!

But you do need to remember is that for every day you tackle the intense cardio or up the ante at the weight room, match it with a day that includes a yoga class or a nice, long walk.

Because tough days at the gym means stress on your body. And if you’re going all-out every day without proper recovery time, that stress accumulates. Which leads to depletion, exhaustion, and of course, cravings. And weight gain.

And when it comes to fitness, the rest days are just as important as the tough days.

Because it’s during the rest period that your body assimilates nutrients, builds muscle, and gets stronger. It’s also the time when your body diminishes the stress response. And this ultimately defuses cravings.

So it’s ok to get a tough workout in occasionally. But being in a perpetual state of battle will eventually backfire, so be sure to take time to chill out!

Step 3: Mix up your workouts with intervals. Want an easy way to get a challenging workout that won’t burn you out?

Try alternating short bursts of intensity with rest intervals. We’re talking a few minutes of workout with a burst of recovery time. Alternating between the two can make even a 20-minute workout challenging and effective.

The best part is that you don’t have to max out your heart rate for an hour to get the training effect you want!

So the bottom line is this: move your body in a way that you enjoy. Allow yourself adequate recovery and refuel time. And incorporate rest days with lighter activities that help defuse your stress response.

Now, you might feel like rest might not feel like work. In fact, you might even wonder if you’re being lazy, or letting yourself “off the hook” by not pushing yourself harder.

But if you’re an intense, all-or-nothing kind of person like me, I know that you don’t shy away from your commitments.

So try this: instead of making a commitment to killing it in the gym, commit to something a little bit different. Commit to exercising in a way that pushes your body, optimizes your metabolism, and allows that adequate recovery time.

Move in ways that you love, and push yourself when you need to. But on other days, make sure that you refuel, rest, and recover. And always take care of yourself in between.

I hope this helps you understand how workouts work, and how you can tailor yours to support all your fitness goals!

If you’re stuck on the idea that it’s “go big or go home” every day at the gym, trust me–I was there for a long time!

Let me help you break free of all those outdated exercise rules, and create a plan that’ll work with you rather than wear you down.

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!

It’s that moment when you say to yourself, “I’ll just have one piece of candy,” only to find yourself at the bottom of the bag.

Or maybe it hits you at night…

You’ve had a balanced meal, and you’re feeling peaceful. And then you get that pang for something sweet to “finish it off.” Before you know it, you’re scouring the cabinets looking for more.

Of course, I’m talking about sugar cravings. Those triggers for sweets that hit you out of nowhere, and don’t let up until they’re satisfied.

Why is that granular white stuff so powerful?

Halloween is coming. And for some of us, the scariest part of this holiday is the allure of trick-or-treat candy. How do you get past this candy-crazy season without tearing through your kid’s candy bag or single-handedly finishing off the candy dish at work?

Well, rest assured–you don’t have to fear chocolate bars and candy corns anymore!

Today I’m going to show you how to break free from sugar cravings once and for all. I’ll help you set yourself up not only power through Halloween, but also to live every day without falling to the sugar blues.

You’ll learn what to do when a sugar attack hits–and how to stop cravings before they start!

And here’s a hint: it’s NOT about “cutting out sugar.” Because you know me–I’m not big on rules and restrictions.

But I do have a few secret weapons that’ll set you free from cravings and manage them when they do show up!

(And believe it or not, my methods even allow you to have an occasional treat!)

Ready to squash those sugar urges and make peace with sweets? Let’s curb those pangs once and for all–and without guilt, fear, or rules!

–

–

Step #1: Sleep and water FIRST. I know, seems basic…but are you truly getting enough sleep and hydration? Sure, maybe it sounds irrelevant, but there’s a reason I’m asking.

Here’s the deal. Sleep deprivation and dehydration leave you feeling depleted. And when you’re in a state of lack, you’re in a state of stress and your body is going to crave more.

Your body looks for whatever it can find not only to meet your needs but also to quell the panic. And sugar is a quick fix when you’re feeling stressed out or depleted.

Fulfilling your body’s needs with sugar might give you momentary relief, but that buzz doesn’t last. After about 10 seconds, the sugar high is gone. And the sugar crash that follows is often worse than the original stress.

But if you get proactive about the basics like sleep and water, you’ll keep both hyper-stress and depletion at bay. And the pull toward a sugar fix will ultimately fade away!

Step #2: Step up your nutrition game. Everyone gets an occasional craving. Sometimes it doesn’t mean much. Other times, it’s a cue that you need a little more nutritional love than you’re getting!

Just like sleep and water, you need nutrients. And if you’re missing out on any particular vitamins, your body will seek a fast fix. Enter our old pal sugar once again!

How do you fill vitamin void so that your body doesn’t seek out energy in the form of something sweet?

Sure, vitamin supplements can help you fill the gaps in your diet. But the ideal way to get your nutrients is through good ol’ fashioned food.

And the best way to get the most out of your food is to actually be present at your meals.

That means eat slowly. Eat adequately. Eat a diversity of food. Give your food a chance to be assimilated so that you get all the good out of it that you can.

This accomplishes a couple of things…

First, you receive all the nutritional goodness that your food has to offer. Second, slow and deliberate eating gets your brain out of panic mode. Your body understands that it’s going to be fed, and those fear-based survival pangs come to a halt.

These two things alone can stop cravings of all kinds. Including the ones for sugar!

So eat adequate amounts of food. Eat slowly, and with presence and love. Let your food support you so that you don’t need a sugar hit to keep you going.

Step #3: Watch the salt (and how it makes you feel!). Sure, it might sound like another strange connection, but sometimes salt and sugar go hand in hand. Especially when it comes to sugar pangs.

Let me explain what I mean by that…

I see a lot of people go all-out with salty foods, then suddenly feel the need to “balance it out” with a big dose of sugar. Sounds crazy, I know. But strange as it sounds, it’s a common phenomenon.

So what does this tell you?

Think of it this way. If you eat a lot of one kind of food and then feel the need for sugar to “counteract” it, it’s a hint that you might be out of balance somewhere.

It’s not a cue to eat more sugar. It’s a hint to consider adding in different kinds of food to restore balance.

But let’s be clear. I’m not telling you to cut out salt, eliminate sugar, or swear off carbs. That translates into restriction, which brings on all kinds of cravings.

But if one kind of food is triggering you to reach for sugar as a compensation, it’s a cue your diet might be lacking in something else altogether.

So check in with your body, ask it what it needs, and add in a few new foods to restore peace and balance to your life!

Step #4: Allow yourself a treat now and then! Now, here’s the ultimate trick to free you from sugar cravings. It’s counterintuitive, I admit. And some people out there might flat-out disagree with it. But here it is.

Allow yourself some indulgences without guilt or shame.

That means creating space for an occasional piece of candy. And without fear of caving and eating the whole bag!

It’s like this. If you deliberately starve yourself, cut your calories to crazy low levels, and forbid yourself from having certain foods, that’s a lot of restriction.

And after all that pressure to be perfect, when you finally cave and eat that piece of candy, you likely won’t stop until you see the bottom of the bag.

Because after being told NO for so long, your body and brain will rebound big-time. You’ll even find yourself believing that the candy won’t be there tomorrow. So eat now or forever hold your peace (and eat ‘til it’s gone!).

But if you honor your needs in every moment and without restriction, those occasional pangs for something sweet won’t be nearly as dramatic.

That means that you can have something sugary on occasion, and without guilt or fear!

How do you make this work?

By letting go of strict diet rules. By getting out of your head and into your body, and honoring what your body needs. Moment to moment.

When you make connected choices in every moment, you give your body what it genuinely needs in each frame. Which ultimately satisfies both your needs and desires.

So the true secret to squelching sugar cravings is simply allowing yourself to live your life!

That means bringing presence to every moment. Enjoying life rather than hiding from it. And allow yourself a treat once in a while!

Does this sound easier said than done? Believe me, I hear you. I struggled with sugar cravings for over 12 years.

But now they’re virtually gone from my world!

Sure, I have occasional pangs for sugary treats. But they don’t rule my life. And I don’t lose control with sugar anymore.

You can have that kind of freedom, 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!