show episodes
 
Your Ideal Body isn’t dictated by superficial beauty standards. Nor does it have anything to do with changing your body so you’ll feel accepted by others or deemed beautiful and worthy by society. Your Ideal Body isn’t even a what - it’s a when. It’s the body you’re in when you’re no longer obsessing over your food and body. It’s when you’re comfortable and confident in your own skin. And it’s when you’re living your full life experience without fear of judgement from others or from yourself ...
 
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show series
 
Most of us were not taught how to manage our emotions as children, and so we did the best we could as we grew up. Many of us used one of the most easily accessible tools - food - to distract us from Big Feelings, and now aren't sure how to stop the pattern. On today's solo episode, Deanna coaches guest Diana through addressing a lifetime of emotion…
 
🟡 Just because you’re “doing everything right”, it doesn’t mean your body is going to change. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s entirely possible that in order for you to lose weight, you’d have to engage in calorie intakes, behaviors, or make sacrifices that would actually diminish your overall life experience - even if weight loss is an outcome. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That’s wh…
 
Permission-based eating is often misunderstood as a license for having a free-for-all. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A lot of people, when given permission to eat what they want, suddenly start seeing the equivalent of dollar signs with food. Their eyes light up. It’s party time. And then they struggle to get out of that initial phase of eating all the foods they had …
 
The dieting mindset is responsible for disordered eating patterns, inconsistency with healthy habits, and believing your value and worth is equal to the size of your body. So how do we break free without completely giving up on ourselves and our health? On today's solo episode of the podcast, Deanna coaches guest Nancy through the question, "How do…
 
What most of us don’t realize is all we’re really trying to do in life is get back to that state of wholeness where our true life experience begins. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So the solution isn’t really to pursue goals of excellence - it’s to let go of the baggage that is keeping us from living as our whole selves where unlimited potential exists. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In …
 
What does it feel like to have healed your relationships with food, body, exercise and mind and achieve your Ideal Body? If all you've ever known is diet culture and frustration, the idea of what you're even doing this for could feel elusive. In today's solo episode, Deanna describes what it feels like when you're no longer self-sabotaging and frus…
 
🟡 Living up to society’s expectations of what your body should look like is exhausting, and hyper-focusing on conforming to societal standards can be harmful to our lives. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But living on the opposite end of the spectrum, where we don’t care what anyone thinks of us at all, is unrealistic for us as human beings. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We’re wired to car…
 
What makes a diet harmful? When does your diet turn into a form of dieting? It’s important to know these things because dieting is rarely a sustainable way of eating, which means any results you might experience will be temporary. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today’s solo episode, Tony breaks down 10 characteristics of dieting you’ll want to avoid if your goal is…
 
"But a long time I ago I did a low carb diet and it worked...I just need to get back to that." We hear statements like these in our email inboxes and DM's every week, to which we respond....but did it really work? On today's solo episode, Deanna deconstructs what it means for something to work so you can stop the yo-yo dieting rollercoaster for goo…
 
🟡 Your emotional eating struggle can’t be solved by manipulating your food or body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yet time and time again people ignore this all-too-common struggle and instead opt to restrict calories, track macros, cut out sugar, or try to lose weight with the hopes it’ll solve all their problems. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And the result? They suppress their emotion…
 
Cutting calories and intentionally eating less is NOT the first step in the weight loss process, yet that’s the approach nearly everyone takes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There is something big that needs to happen first if you expect to have any chance at long-term success. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today’s solo episode, Tony breaks down the right and wrong time to experiment…
 
Compulsive eating is frustrating and can be tough to navigate, especially if you don't understand exactly why it happens. In today's solo episode, Deanna answers the question "Why can't I stop eating?" so you can get down to the heart of exactly what leads to compulsive eating behaviors and address the exact thing that needs your attention. If you …
 
🟡 A lot of people struggle with the idea of permission-based eating. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Some people see it as a license to eat everything and anything in sight. While others are so afraid of gaining weight that they don’t ever actually give themselves true permission. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When do you say yes to food? When do you say no? What if you can’t stop eating a…
 
Insecurity is a result of living two different identities - one identity that you put out to the world, and another you keep to yourself (also known as your authentic self). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Insecurity is the gap between these two identities. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today’s solo episode, Tony explains this insecurity gap and what you need to do to close it and put …
 
If you've ever tried to adopt a new healthy habit that ended up falling apart within a couple of weeks, you're not alone. You probably thought this was a character flaw but this couldn't be further from the truth. In reality, a very real formula is already in place with your habits, you just need to understand them and use them to your favor. On to…
 
A member of our Built Daily Elite community said - “if these professionals in charge of teaching me how to feel better about myself can't feel ok about themselves then why am I bothering?!?” I thought it was a good question and concern of hers and thought it would make a great podcast episode. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today’s solo episode, Tony breaks down th…
 
Do you think about either food or your body more than half the time? If so, you're not alone - this is a common but not normal artifact of diet culture. On today's solo episode of the podcast, Deanna answers the question "Why do I think about food and my body so much?" so that you can understand what traps lead to this obsession and do something ab…
 
🟡 It can be difficult to explain your Ideal Body journey to people who have only ever known diet culture. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The idea that losing weight isn’t the primary goal for someone who is working on healing their relationships with food, body, exercise, and mind, can be hard to understand for some people. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ They might wonder what the point in…
 
Calorie budgets are not what determine how much you eat. Your food intake is influenced on a much more subconscious level. By understanding the biggest driver of what, when, how much, and why you eat, you can start turning short-term progress into long-term changes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today’s solo episode, Tony explains the #1 thing that determines how …
 
We live in a society that worships small bodies and demonizes fat. The messages are everywhere, and most of us have been absorbing and internalizing these messages since we were children. And while some of the messaging may have been well-intentioned (health), the phobia it created is harming us in ways we may not even realize. On today's solo-epis…
 
🟡 Losing weight is possible for everyone, but just because it’s possible, it doesn’t mean it should be something you pursue at all costs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ “Possible” is not free from side effects and consequences. Even if you have good and virtuous reasons for wanting to lose weight, your biology, psychology, and lifestyle might have other plans for you. …
 
Your weight is a side effect of your life experience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Too many people get this backwards and make their life experience dependent on their weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So they focus on their weight instead of directly trying to improve the things that lead to the better life experience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today’s solo episode, Tony shows you what kind of…
 
For most humans, stress and emotions are going to be a very normal and predictable part of life - we can't escape them. But we CAN become more resilient to them. On today's solo podcast, Deanna answers the question "How do I stop using dieting and/or food to escape my feelings?" so that you can stop numbing out by obsessing over your body or eating…
 
🟡 Wearing a swimsuit shouldn’t be a reward for looking good enough or acceptable to society. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yet year after year we feel resistance to wearing one, so we address this resistance by trying to lose weight - further reinforcing the belief that your worth is tied to your body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We think that looking a certain way will make us immune …
 
As you work to heal your relationships with food, body, exercise, and mind, you’re likely to come up against some resistance. Thoughts, emotions, and behaviors will test your commitment to changing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can be proactive by managing your expectations and having a game plan in place for when things get tough. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today’s solo epis…
 
We've all been there: panic at a doctor's weigh-in, a dressing room disaster, or an unflattering photo. But reacting in this state gets you nowhere fast. On today's solo episode, Deanna answers the question "What do I do when I feel triggered?" so you can skip the diet rollercoaster reaction and use a helpful two-step process to get through it with…
 
🟡 Your thoughts and emotions influence your behaviors. Therefore, having a healthy relationship with your mind is a necessary part of achieving your Ideal Body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ An unhealthy relationship with your mind leads to self-sabotage, motivation struggles, and a suboptimal life experience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ By fixing your mindset you create a foundational…
 
Most people love the idea of healing their relationships with food, body, exercise, and mind… stopping the food obsession, feeling confident in their own skin, and living their full life experience - SO LONG AS THEY DON’T GAIN WEIGHT. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I get it. But placing this kind of conditionality on your healing journey is the very thing that keeps yo…
 
The diet industry loves to sell to you with before and after photos, but with such a low long-term success rate (2-5%), you’re most certainly not getting the whole story. In today’s solo episode, Deanna explores what’s REALLY behind the photos so you can stop being sidetracked by them and get focused on yourself and your Ideal Body journey. If this…
 
🟡 Your relationship with exercise (and physical activity in general) determines how consistent you will be with it and whether you’ll be adherent long enough to get all the potential benefits. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The problem is a lot people don’t have a healthy relationship with exercise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ They do exercise they hate in an effort to change their body…
 
Most people pursue weight loss in a way that sets them up for failure right from the start. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ They jump right into the “eat less, move more” mentality without any regard or understanding for why they haven’t already been eating less or moving more in the first place. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today’s solo episode, Tony shows you the 2-step process for a…
 
You know you should be making time to exercise and you want to be healthy, but you dread it. It feels like another chore you have to check off a list. In today’s solo episode, Deanna answers the question “Why do I dread exercise and how can I start looking forward to it?” In this three step process, you might find yourself making excuses TO exercis…
 
🟡 Of all four of the relationships that make up your Ideal Body (food, body, exercise, and mind), your relationship with your body is arguably the most important one. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Why? Because how you perceive your body, your self-worth, your self-acceptance, your self-talk, and your ability to handle judgement all heavily influence your approach to e…
 
Your approach to eating and exercise is highly determined by your body image and how you perceive yourself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Knowing this, we want to ensure we aren’t going into our Ideal Body journey from a place of self-hate and body rejection. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today’s solo episode, Tony shows you what happens when you make one very important shift in your …
 
You REALLY want to be healthy and make smart choices, but it's almost as if someone takes over your mind and does the exact opposite of what you know you should be doing. This can feel beyond frustrating - because it's certainly not from lack of WANTING. Why can't I follow through? In today's solo episode of the podcast, Deanna coaches through the …
 
🟡 You will never achieve your Ideal Body if you have an unhealthy relationship with food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yet time after time people wanting to lose weight ignore these dysfunctional dynamics with their eating and instead opt to just restrict calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And what happens? Maybe they lose a little weight in the short term or maybe they don’t. But …
 
Food rules place you into a disempowering position where all your eating choices are based around “I can’t have” or “I shouldn’t have”. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This creates an unfavorable dynamic that places food in the position of power and control. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today’s solo episode, Tony shows you a better way to approach your eating so that you feel in contro…
 
If you think you’re physically addicted to sugar, this might be holding you back from getting down to the true reason you can’t stop eating it. In today’s solo episode, Deanna answers the question “Am I addicted to sugar?” so you can investigate why you might feel out of control when you eat it. If this episode is helpful, consider leaving a 5 star…
 
🟡 You might be ready to ditch diet culture and its focused mission to achieve the societal beauty standard at any cost, but you don’t know what to do once you’ve made that decision. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you go into Intuitive Eating? Body Positivity? Health at Every Size? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ No, you focus on achieving the NEW Ideal body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The new Ideal Body …
 
I’m not anti-calorie counting. But I am anti-calorie counting when you’re trying to heal your relationship with food. Why? Because it keeps you anchored to past dieting thoughts and behaviors and keeps you from rebuilding trust in yourself around food. In today’s solo episode, Tony shows you why calorie counting gets between you and your Ideal Body…
 
Are you in a toxic relationship with the scale? Most of us think it is keeping us in check, but if you dig a little deeper, it’s affecting your behavior subconsciously. On today’s solo episode, Deanna helps you investigate the big picture of your relationship with the scale so you can free yourself to treat your body the way it deserves and get con…
 
🟡 In episode 105 of Fitness & Sushi, Deanna and I are going to show why you might be out of touch with your body’s hunger cues and what you need to do to start navigating your hunger effectively. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In this episode - “How to Understand and Start Trusting Your Own Body’s Hunger Cues”, you'll learn... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔶 Why most people are out of tou…
 
🟡 To celebrate our 100th episode of the Fitness & Sushi podcast we’re doing a 5-part daily series called - The Secrets to Achieving Your Ideal Body. 🥳 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Deanna and I spent a day brainstorming and narrowed down what we consider the 15 most important strategies you need to implement for a successful Ideal Body journey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We’re breakin…
 
🟡 To celebrate our 100th episode of the Fitness & Sushi podcast we’re doing a 5-part daily series called - The Secrets to Achieving Your Ideal Body. 🥳 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Deanna and I spent a day brainstorming and narrowed down what we consider the 15 most important strategies you need to implement for a successful Ideal Body journey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We’re breakin…
 
🟡 To celebrate our 100th episode of the Fitness & Sushi podcast we’re doing a 5-part daily series called - The Secrets to Achieving Your Ideal Body. 🥳 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Deanna and I spent a day brainstorming and narrowed down what we consider the 15 most important strategies you need to implement for a successful Ideal Body journey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We’re breakin…
 
🟡 To celebrate our 100th episode of the Fitness & Sushi podcast we’re doing a 5-part daily series called - The Secrets to Achieving Your Ideal Body. 🥳 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Deanna and I spent a day brainstorming and narrowed down what we consider the 15 most important strategies you need to implement for a successful Ideal Body journey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We’re breakin…
 
🟡 To celebrate our 100th episode of the Fitness & Sushi podcast we’re doing a 5-part daily series called - The Secrets to Achieving Your Ideal Body. 🥳 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Deanna and I spent a day brainstorming and narrowed down what we consider the 15 most important strategies you need to implement for a successful Ideal Body journey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We’re breakin…
 
There’s a lot of misunderstanding behind the idea of permission-based eating. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Eating what you want, when you want, in as much quantity as you want can be very scary for someone who isn’t familiar with the process. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today’s solo episode, Tony explains the process from start to finish, what you can expect as you go through it, w…
 
It can be tempting to label our actions, behavior, and even ourselves as “good” or “bad” in the context of our goals and how we want to be living.⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today’s solo episode, Deanna coaches through the question “Why should I stop labeling things as good or bad?” You’ll hear why these labels keep you stuck and what you should be doing instead.…
 
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