Cravings Control for Fat-Loss – Détails, épisodes et analyse

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#122 -Part 1: Satisfull Plate. Your LEAN Portion + 5 Tips

Saison 1

mardi 23 janvier 2024 • Durée 15:34

Resources

Bareblends.com Fun Facts

Description

Satisfull Plates is your North Start for cravings control & fat loss, and the first part of creating one is to lead with a protein-forward food. In this episode, I share how much protein you want to aim for per day as a woman, different sources of protein, and 5 tips to help you be successful with selecting and cooking your protein sources.

Timestamps
[00:00:59] - Intro to the episode

[00:02:22] - What is LEAN?

[00:03:33] - Sources of protein

[00:04:37] - Fun Facts about Protein

[00:07:02] - 1st Tip - Plate your protein first

[00:07:59] - 2nd Tip - Be an informed consumer

[00:09:35] - 3rd Tip - You don't have to cook special

[00:10:35] - Sign up for The Cravings CLEANUP Challenge!

[00:11:29] - 4th Tip - Some protein sources also count towards CRAVE

[00:12:14] - 5th Tip - One fattier cut of meat per day

[00:13:25] - 6th Tip - Switch heavy, creamy sauces with seasoning and spices

[00:14:41] - Wrap up, share this with a friend, Outro

Connect with me!

Instagram:@lauracavallo__cravings_coach

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

#32: Client Spotlight - Beth Thomas

Saison 1 · Épisode 32

jeudi 16 mars 2023 • Durée 55:42

Today you hear first hand from my client Beth Thomas, a single working mom of 2 who has struggled for nearly 20 years with disordered eating and body image challenges until her work with Laura Cavallo Coaching for 6 months.

Beth shares how her her childhood growing up with brothers impacted her self image and confidence which led to an eating disorder in her early 20's. After the four year struggle between anorexia and then bulimia Beth knew that what she was doing "just wasn't right. I didn't feel like myself".

Beth goes on to share her journey to discover the type of diet & exercise that worked for her, but always holding on to the notion that "smaller is better". Even when she joined LCC Beth admits, "I thought this could be another way to help me get smaller"; but within our 6 months together Beth applied my nutrition, exercise & mindset strategies to help her get out of her own way and start living the full life she deserved. She's now training for strong (not skinny), doesn't binge and deprive and instead enjoys candy, fries and dining out with her friends and family without the stress, doubt and anxiety she used to experience. Listen in on her journey...

Resources

Apply for 1:1 Coaching Program

:: If you like our podcast, please leave a review and subscribe so you can help support the show, xo Laura! ::

Timestamps

(00:53:00) - Intro to client Beth Thomas

(00:04:13) - A bit of background, life in Canada, growing up with 3 brothers

(00:08:30) - Impacts of opinions, repercussions on her self-image and dieting, dealing with anorexia

(00:13:58) - Bouncing back from Anorexia, getting help and transitioning to Bulimia

(00:16:35) - Her healing journey

(00:21:51) - Scenario before starting to work with LCC

(00:25:48) - Initial goals when starting with LCC coaching

(00:31:01) - Her journey with LCC coaching: developing awareness, discovering triggers and her self-learning process

(00:41:12) - Some AHA moments of her journey at LCC coaching

(00:46:15) - Advise for someone who might be struggling

(00:49:13) - What's next on Beth's Journey

(00:50:28) - Who would be a good fit for Cravings Control program?

(00:53:54) - Favorite crave food

(00:54:57) - Outro

Connect with me!

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

#31: Brandy Schroeder, Lifestyle and Nutrition Coach

Saison 1 · Épisode 31

mardi 14 mars 2023 • Durée 01:09:09

In this personal & professional discussion with Coach B we talk about her experience growing up as a "fat-kid" and how joining a gym in her late teens sparked this love of lifting that would manifest itself in both healthy and unhealthy habits throughout her life; from a disordered relationship with body-building and dieting to a healthier mindset & experience joining a cross-fit box. Now Coach B helps women get to maintenance weight (& stay there) through habit change, moderation and using her 20+ years of experience in health and fitness. We get into the nitty gritty with reverse dieting or as Coach B refers to it as "getting to maintenance" and the biggest issues she sees with women who are trying to lose weight.

:: If you like our podcast, please leave a review and subscribe so you can help support the show ::

Resources

Email: brandy@motivateandbfit.com

Podcast: More than Macros Radio

Web: www.motivateandbfit.com

Timestamps

(00:00:53) - Intro to our guest Coach Brandy Schroeder

(00:03:43) - Life and Fitness journey: from her struggles as a kid, to body-building competitions, motherhood and body-image issues

(00:13:03) - 3 Biggest takeaways from her life journey

(00:22:00) - From body-building to coaching women

(00:31:00) - Brandy's methodology when working with women

(00:43:03) - Counting Macros vs Loose tracking

(00:46:21) - Self-control, binge-eating, fears and strategies

(00:54:15) - Finding balance and enjoyment in food

(00:55:22) - Coaching from a Mindset perspective

(01:00:56) - How to connect with coach B

(01:01:55) - Favorite crave food

(01:06:15) - Final thoughts

(01:08:30) - Outro, connect on Instagram!

Connect with me!

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

#30: 10 Triggers That can Cause You to Eat/Crave More or Less

Saison 1 · Épisode 30

jeudi 9 mars 2023 • Durée 12:31

How much we crave and eat (or how little) is directly impacted by our environment, our cognition around food, our past experiences and our emotional state. Who knew, right?! Listen in as I share 10 triggers that can cause more or less cravings so you can bring more awareness and understanding to your eating habits so you can start to connect the dots and discover your individual WHY & HOW when it comes to why you eat (or don't eat).

Resources

Add me on Instagram: @lauracavallo__cravings_coach

Timestamps

(00:00:53) - Intro

(00:02:28) - #1 Where are you eating

(00:03:02) - #2 Who you eating with

(00:03:40) - #3 Your past food experiences

(00:04:19) - #4 How big your plate is

(00:04:37) - #5 What's on your plate

(00:05:22) - Rate our podcast!

(00:05:45) - #6 What you ate at your last meal

(00:06:48) - #7 How fast you are eating

(00:07:24) - #8 How loud or fast the music in the background is

(00:07:50) - #9 Your emotional state when you are eating

(00:08:24) - #10 How long it's been since your last meal

(00:08:59) - Recap of 10 triggers that can impact on hungers & cravings

(00:12:11) - Outro, connect on Instagram

Connect with me!

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

#29: Leah Byrd - Holistic Menstrual Coach

Saison 1 · Épisode 29

mardi 7 mars 2023 • Durée 50:54

If you're not educated on your cycle, birth control or how you period can inform your health decisions give this podcast a listen!

Like many of us Leah grew up having to find her own way when it came to her menstrual health after experiencing anxiety and depressive episodes while on birth control. From there she began researching natural forms of birth control and found a love for all things menstrual health.

In this podcast episode we cover a lot of topics ranging from Cycle Syncing, the all-natural Fertility Awareness Method, cyclical living, birth control, menstrual health general and using your period as a biomarker of health.

"Your cycle is always communicating to you" -Leah Byrd

Resources

What Does Your Period Say About You? This course is devoted to helping you learn what a healthy period looks like and how you can use the information from your body to empower your health decisions.

Cervical Discourse Course

Timestamps

(00:00:54) - Intro to Leah Byrd: Holistic Menstrual Educator

(00:04:12) - A little bit about her background

(00:06:11) - Her experience growing up with fitness and nutrition

(00:10:30) - The start of her menstrual journey: from pills to natural birth control

(00:13:44) - On her food influence

(00:15:26) - The important talk: Sex Education

(00:19:23) - Identifying the 4 phases of women's cycle: lifestyle, hormones, nutrition and fertile window

(00:30:18) - The impact of stress, nutrition and sleep in the 4 phases

(00:33:04) - Cycle-syncing and cyclical? living

(00:36:01) - Women influencing the hormonal health industry

(00:37:40) - How can you work with Leah, 1:1 and courses

(00:40:30) - From cycle tracking to Holistic Menstrual Educator

(00:44:07) - Why do women need to learn about Body Literacy

(00:46:49) - How to find Leah on social media

(00:47:38) - Favorite crave food!

(00:48:44) - Final thoughts: small steps into your menstrual journey

(00:50:36) - Outro, connect on Instagram!

Connect with me!

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

#28: Client Case Study: Cassie's Weight Loss Journey!

Saison 1 · Épisode 28

jeudi 2 mars 2023 • Durée 26:04

Cassie is a single mom of two, with a full-time job as a teacher! She worked with Laura Cavallo Coaching for 6-months and during that time Cassie experienced profound changes in the look and feel of her body. Cassie came to us with intense period cravings, no workout routine, constipation and an average of 6 hours of sleep...and in our time together lost 10 pounds and 10 inches, was sleeping better, moving more & improved her mood, energy & mental health. Give a listen to Cassie's story for some inspiration!

Resources

1:1 Coaching application for 2023

(00:00:53) - Intro to a client case study: Cassie

(00:01:46) - Cassie's background, routines & struggles

(00:07:03) - How we work at Laura Cavallo Coaching (LCC)

(00:08:00) - Week 1: Focusing on improving digestion

(00:10:03) - Weeks 2 & 3: Addressing sleep

(00:13:47) - Week 4: Choosing healthier snacks

(00:15:19) - Recap! Improvements Month 1

(00:15:12) - Month 2: Consistency on weekends

(00:17:43) - Month 2: Strategy around Movement/Work-Out routine

(00:18:74) - Month 2: Supplementing with vitamins

(00:19:22) - Month 2: Cassie's excerpt from LCC checking form

(00:20:13) - Month 3: Menstrual Cycle tracking, for monthly hormonal symptoms

(00:21:30) - Month 3: Self care - gratitude practice and journaling

(00:22:30) - Month 3: Strategies for navigating the holiday season

(00:21:31) - Month 3: Cassie's excerpt from LCC check-in form

(00:24:01) - Cassie's weight loss & lifestyle results

(00:25:39) - LCC 1:1 Coaching Applications for 2023 are open!

(00:25:57) - Outro

Connect with me!

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

#27: To Snack Or Not To Snack

Saison 1 · Épisode 27

mardi 28 février 2023 • Durée 14:22

One of the most asked questions I get is: "How often should I be eating for fat-loss and health?" Well-at the end of the day we need to eat less than we burn for fat-loss but we also need to make sure that cravings & hunger stay at bay so we can attain that calorie deficit. I break-down how long you should go in-between meals, the hormones linked to fullness & cravings & the foods that may make you want to snack more.

:: If you like our podcast, please leave a review and subscribe so you can help support the show ::

Resources

Rate on Apple

Rate on Spotify

DM me on Instagram

How to create a #Satisfull plate

Timestamps

(00:00:53) - Intro to Snacking

(00:02:04) - What is meal timing?

(00:02:17) - Differences between Hunger and Cravings

(00:02:49) - Reasons that can trigger Cravings

(00:03:54) - Example #1 Constantly overeating

(00:04:35) - Example #2 Embedded habits

(00:05:05) - Example #3 Eating high-sugar, high-calorie meals

(00:05:54) - How to regulate your appetite and hunger

(00:08:19) - Rate our Podcast!

(00:08:40) - Attuning hunger & cravings

(00:10:19) - Recommendations for #satisfull meals

(00:14:04) - Outro, connect on Instagram

Connect with me!

WAITLIST OPEN: The Cravings Code Feb 2024: Reduce cravings & overeating by up to 70% & prime your mindset & metabolism to naturally eat fewer calories & sustainably lose weight.

#26: From Alcoholism to Fit at 50: Beth Wilkas Feraco Online Wellness Coach

Saison 1 · Épisode 26

jeudi 23 février 2023 • Durée 48:17

Listen in on today's real and raw episode as Beth takes us through her life & health journey from drug addiction and alcoholism to fit at 50 with a thriving online coaching business.
We discuss Beth's earlier years losing her father and friends in the span of a one week and how she turned to alcohol & drugs as a way to cope. She shares her "Aha" moment that caused her to get sober and pick-up running as a way to challenge her body and mind in her early years of sobriety. We discuss the role of mental health, her transition to strength training and what her core fitness & nutrition values are as a coach. Beth shares how she deals with trolls on IG and shares her favorite types of chips she loves to indulge in. Give a listen!

:: If you like our podcast, please leave a review and subscribe so you can help support the show ::

Resources

www.bethferacofitness.com

Beth's Instagram

Beth's TikTok

Timestamps

(00:00:53) - Intro to Beth Wilkis Feraco

(00:02:58) - The start of her fitness journey

(00:11:06) - Catalyst into Alcoholism

(00:13:26) - Ties between mental health and wellbeing

(00:16:45) - Recommendations for people struggling with Alcohol

(00:21:10) - Transition from Cardio to Strength Training

(00:25:12) - Core values and message to Beth's community

(00:28:41) - Nutrition & Mindset Coaching philosophy

(00:31:13) - Dealing with haters and trolls on Social Media

(00:36:33) - Advice for people consuming Nutrition & Health content

(00:38:39) - Favorite Crave foods

(00:40:26) - How to work with Beth, group coaching & programs

(00:42:33) - What's next! holidays, business and fun

(00:47:06) - Outro, where to find Beth online

(00:47:49) - Rate our podcast!

Connect with me!