Explore every episode of the podcast The Healthy, Real Food®️ Podcast with Erin Hart, BSN, RN

Why Most Resolutions Fail: Discovering Your Deep Why | Monday Mindset Episode 179

In this episode of Monday Mindset, Erin Hart, a registered nurse health coach, discusses the significance of finding a deep 'why' to achieve and sustain weight loss goals. She reflects on her personal journey of losing 125 pounds by adopting a sugar and flour-free lifestyle. Erin introduces the 'Seven Levels Deep' exercise, originally from Dean Graziosi, to help viewers uncover their deeply-rooted motivations. By focusing on a profound 'why', Erin explains how one can overcome obstacles and stay committed to their health and wellness goals. The episode emphasizes mental fortitude and the importance of consistent action for lasting success. Erin also invites viewers to join her for a free mindset mastery session to further support them in their health journey.

00:00 Introduction and New Year Resolutions

00:31 Replay Announcement: Finding Your Deep Why

02:09 Meet Erin Hart: Your Health Coach

03:25 The Power of a Deep Why

05:26 Mastering Your Mindset for Weight Loss

09:21 The Seven Levels Deep Exercise

16:36 Conclusion and Invitation for Free Coaching

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Emotional Mastery for Lasting Weight Loss Success | Monday Mindset with Brooke Oniki

In this empowering episode of Monday Mindset, nurse health coach Erin Hart interviews certified life coach Brooke Oniki. Together, they explore strategies to manage thoughts and emotions for breaking emotional eating cycles, especially focusing on a sugar and flour-free lifestyle. Brooke introduces a transformative model to understand how thoughts drive feelings and actions, providing insights applicable to anyone, not just empty nesters. Tune in to learn practical tools for lasting weight loss, improving your relationship with food, and handling emotional challenges with loved ones. Episode #178 is packed with valuable information to help you feel better and achieve your health goals.

00:00 Introduction to Monday Mindset

00:05 Meet Brooke Oniki: Life Coach Extraordinaire

00:37 The Power of Managing Thoughts and Emotions

04:00 Brooke's Personal Journey with Emotional Eating

06:45 Understanding and Allowing Negative Emotions

16:49 The Model: Transforming Thoughts into Results

18:38 Real-Life Application of the Model

23:36 Believable Thoughts for Positive Change

24:03 Building a Positive Relationship with Your Body

26:03 Empowering Thoughts for Parenting

29:31 The Power of Thought Work in Daily Life

38:35 Managing Food Desires and Self-Control

43:12 Using Data to Understand Your Body

45:01 Conclusion and Final Thoughts

To learn more about life coaching with Brooke if you're a mom transitioning to having adult children, check out her website at www.brookeoniki.com to learn more and watch her free video to learn strategies to overcome the #1 problem her clients encounter and how to solve it.

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Embracing Change: Transforming Your Life and Body

In this episode, registered nurse and health coach Erin Hart explores the powerful concept of past, present, and future selves, focusing on how these aspects shape the life you desire. Erin shares her personal journey of overcoming obesity through a sugar and flour free lifestyle, losing over 100 pounds and finding peace with food and her body. She discusses the importance of growth mindset, neuroplasticity, and healthy coping mechanisms. Erin provides practical exercises and motivational advice on how to start small, consistent changes today to become the future self you aspire to be, emphasizing that with faith and determination, change is possible.

00:00 Introduction: Can People Really Change?

00:18 Exploring Past, Present, and Future Selves

02:45 Erin Hart's Personal Transformation Journey

04:02 Lessons to My Younger Self

05:37 The Rule of Thirds and Embracing Challenges

07:32 Learning from the Past to Shape the Future

10:20 Practical Steps for Personal Growth

12:42 Conclusion: Embrace Your Future Self

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Transform Your Eating Habits: Fuel Your Body with Real Food

In this episode, we're exploring the transformative power of nourishing your body with real food. You'll learn the importance of making mindful food choices that promote overall well-being. Changing your eating habits won't happen overnight, but with time and persistence, you'll discover a new appreciation for foods that make you feel amazing inside and out. Tune in for insights and resources on building a healthy relationship with real food, and don't forget to visit healthyrealfood.com for additional support and to sign up for a free one-on-one coaching call. Let's honor our bodies and enjoy the freedom that comes with health.

00:00 Introduction: The Importance of Mindful Eating

12:51 Transforming Your Taste Buds

13:07 Building a Healthy Relationship with Food

13:26 Conclusion: Embrace Real Food

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Transform Your Health and Break Free from Food Addiction with Real Food

In this episode of the Healthy Real Food Monday Mindset, we explore the profound benefits of consuming real, unprocessed foods for lasting health and weight loss. The discussion emphasizes abandoning modern processed foods, filled with sugar and flour, in favor of simple, whole foods akin to those our ancestors ate. Through personal stories and client experiences, the host illustrates how real food can help overcome cravings, stabilize hormones, and provide sustained energy, leading to improved overall well-being. Listeners are encouraged to pursue progress over perfection, adopt a real food diet to achieve natural balance, reduce inflammation, and support weight loss without the need for calorie counting. A free one-on-one coaching call offer is extended to help viewers begin their journey towards a healthier life fueled by real food.

00:00 Introduction: The Secret to Lasting Health

00:30 The Power of Real Food

00:57 Personal Struggles and Persistence

03:00 Family History and Real Food

04:31 Modern Challenges and Real Food

05:02 Embracing Imperfection and Moving Forward

06:54 Finding Peace with Real Food

07:15 The Power of Real Whole Foods

07:58 The Dangers of Fake Foods

09:30 The Obesity Epidemic and Food Addiction

11:04 The Science Behind Real Food

12:48 Breaking Free from Food Addiction

13:52 The Journey to Health and Freedom

16:39 Support and Next Steps

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Episode 168: Affirmation Magic - Transform Your Mindset for Weight Loss Success

In this episode of the Healthy Real Food Podcast, we explore the power of affirmations as a tool for mastering your mindset, essential for successful weight loss and life transformation. Following our series on Monday Mindset, we discuss how affirmations, alongside vision boards, can help rewire the subconscious and overcome self-doubt. Drawing inspiration from the host's own experiences, such as her mother's remarkable career success through mindset mastery, we learn how affirmations can shape a confident self-image aligned with personal goals. The episode provides actionable steps for creating effective affirmations, emphasizing positivity, specificity, and emotional engagement, while underscoring the importance of consistency and writing. It offers a free coaching call option for personalized guidance in creating affirmations that support a sugar- and flour-free lifestyle.

00:00 Introduction to the Healthy Real Food Podcast

00:31 Exploring the Power of Affirmations

02:14 Personal Story: The Influence of My Mom

03:29 How Affirmations Work

06:20 Creating Effective Affirmations

07:26 Daily Practice and Consistency

10:46 Overcoming Inner Critic and Self-Doubt

12:25 Conclusion and Free Coaching Offer

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Unlocking the Power of Internal Family Systems for Lasting Weight Loss

In this episode of the Healthy Real Food Podcast, host Erin Hart discusses the Internal Family Systems (IFS) therapeutic model, introduced by Richard Schwartz, as a transformative tool for weight loss and improving one's relationship with food. The model views the self as a system of parts, each with its own roles and intentions, rather than a single, unified entity. Erin explores how understanding and working with these parts—protectors, firefighters, and exiles—can help overcome unhealthy eating behaviors, facilitate self-compassion, and foster peace with one's body. Erin encourages listeners to explore books like Boundaries for Your Soul and invites them to join the upcoming book club and Wednesday Wellness sessions for further discussion on this topic in a supportive, community environment.

00:00 Welcome to the Healthy Real Food Podcast

00:40 Introduction to Internal Family Systems (IFS)

01:43 Personal Journey and Client Success Story

03:36 Understanding Parts Work

05:43 Applying IFS to Weight Loss

07:34 Types of Parts in IFS

09:52 Practical Steps for Parts Work

12:03 Self-Compassion and Higher Self

15:41 Resources and Upcoming Events

17:35 Conclusion and Encouragement

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Finding Peace with Food: Exploring Internal Family Systems and Parts Work

In this inspiring episode, Caitlin shares her personal journey towards achieving peace with food and overcoming binge eating. Through a candid interview, she discusses her challenges, past experiences with various diets like Weight Watchers and the South Beach diet, and her eventual discovery of internal family systems and parts work. Caitlin provides insights into how embracing and befriending different parts of herself transformed her relationship with food, leading to a healthier and happier life. This session offers a compelling look at the emotional and spiritual healing necessary for sustainable transformation, emphasizing the importance of self-love and acceptance in overcoming struggles with food and body image.

00:00 Introduction and Welcome

00:42 Caitlin's Background and Early Struggles

02:40 The Messy Middle: Struggles and Attempts

08:16 Discovering Internal Family Systems

16:20 Transformative Journey and Healing

26:21 Practical Tips and Encouragement

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Episode 166: Weight Loss Without Willpower

In this episode of Monday Mindset, we dismantle the myth that superhuman willpower is necessary for long-term weight loss success. We delve into the science of willpower, explaining its limitations and how willpower depletion occurs. Most importantly, we explore practical strategies such as planning, preparation, meal prepping, habit building, and creating a supportive environment to achieve weight loss goals without relying on willpower. The episode also highlights the benefits of routines, rituals, and sustainable systems for maintaining a healthy lifestyle. Listeners are invited to join group coaching calls or book a free one-on-one coaching session to further personalize these strategies.

00:00 Introduction: Weight Loss Without Willpower

01:38 The Myth of Willpower in Weight Loss

02:22 Understanding Willpower Depletion

04:49 Planning and Preparation: The Key to Success

05:11 Practical Strategies to Bypass Willpower

07:15 Building Strong Habits for Long-Term Success

08:32 Creating a Supportive Environment

10:35 Conclusion: Achieving Sustainable Weight Loss

11:28 Join Our Coaching Program

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Unlocking the Power of Visualization and Vision Boards: Episode 165

In this Monday Mindset episode of the Healthy Real Food podcast, we explore the transformative power of visualization and how vision boards can help you achieve your goals. Learn about the steps to create an effective vision board, the role of the reticular activating system, and the importance of focusing on both the outcome and the process. Discover how incorporating daily visualization practices can train your mind and emotions for success, and get inspired to align your current actions with your future aspirations.

00:00 Introduction to Visualization and Vision Boards

02:03 The Importance of Mindset in Weight Loss

03:32 Personal Experiences and Client Stories

04:51 Creating and Using Vision Boards Effectively

09:12 Steps to Make a Vision Board

15:37 Daily Visualization Practices

21:04 The Power of Visualization in Achieving Goals

27:56 Conclusion and Encouragement

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Episode 164: The Purpose of Your Life Is Not Weight Loss - Finding Your Deeper Why Beyond Weight Loss

In episode 164 of 'Monday Mindset,' Erin discusses the importance of finding a deeper purpose behind one's health journey that goes beyond weight loss. Reflecting on a personal family history project, they emphasize focusing on the long-term goal of living a fulfilling, purpose-driven life rather than being fixated on numbers and body image. Practical tips and exercises are shared to help viewers identify and connect with their 'deep why,' ensuring a sustainable and meaningful health journey. The episode highlights the significance of mental clarity, freedom from food obsessions, and the ultimate goal of impacting one's family and community positively.

00:00 Introduction: The Purpose Beyond Weight Loss

00:03 Family History Project: Insights and Reflections

00:28 Monday Mindset: Deepening Your Why

02:33 The Bigger Picture: Life Beyond the Scale

05:32 Discovering Freedom: The True Goal of Weight Loss

08:58 Practical Tips: Living Out Your Deep Why

11:34 Join the Challenge: Take the Next Step

12:21 Conclusion: Keep Moving Towards Your Dreams

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Harnessing the Subconscious Mind for Lasting Weight Loss Success - Episode 163

In episode 163 of Monday Mindset, Erin Hart explores the profound influence of the subconscious mind on achieving long-term weight loss success. Drawing insights from a recent conference with mentor Russell Brunson, Erin explains the roles of the conscious, subconscious, and instinctive minds in shaping our beliefs and actions. She emphasizes the importance of mastering the subconscious mind, likened to an elephant, which drives our deepest narratives and habits. Highlighting the significance of community, coaching, and consistent repetition, Erin offers practical steps for reprogramming limiting beliefs and creating empowering new stories. The episode concludes with an invitation to join an upcoming free 4-day virtual challenge aimed at transforming weight loss mindsets.

00:00 Introduction to Monday Mindset

00:10 The Power of the Subconscious Mind

02:07 Insights from the Conference

03:43 Understanding the Conscious Mind

06:29 The Subconscious Mind: The Elephant

09:56 Reprogramming Your Subconscious

14:39 The Instinctive Mind: The Lizard

19:04 Practical Steps for Transformation

24:31 Invitation to Join the Challenge

25:57 Q&A Session

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

The Ultimate Christmas Gift for Your Future Self | Healthy Real Food Podcast Episode 177

In this episode of the Healthy Real Food Podcast, host [Name] encourages listeners to give themselves a meaningful gift this holiday season by focusing on self-care and sustainable habits. The discussion emphasizes the importance of making choices today that will benefit your future self, sharing practical tips on health and mindset. The host also introduces a comprehensive coaching program designed to support women in achieving their health and wellness goals, including group and one-on-one coaching options. Tune in to discover how you can make this year 'The Year of You' and start transforming your life.

00:00 Welcome to the Healthy Real Food Podcast

00:36 The Ultimate Gift for Your Future Self

02:04 Prioritizing Self-Care During the Holidays

03:07 Creating Your Future Self Today

04:16 Daily Choices for a Healthier Future

05:37 Investing in Self-Care and Coaching

06:04 My Personal Transformation Journey

07:30 The Power of Coaching and Support Systems

09:06 Group Coaching and Success Path Course

12:20 One-to-One Coaching for Personalized Support

13:07 Free Coaching Session and Final Thoughts

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Monday Mindset: Building a Sustainable Healthy Lifestyle

In this Monday Mindset episode, the focus is on sustainability in your health journey. While many start with weight loss goals, the challenge is maintaining a lifelong commitment to healthy living once the goal is achieved. The discussion includes practical tips on staying consistent with healthy habits, the importance of community and accountability, and creating a new identity centered around a real food lifestyle. Whether you're starting, nearing your goal, or transitioning to maintenance, this episode offers valuable insights to help you sustain a sugar and flour-free lifestyle long-term.

00:00 Introduction to Sustainability

02:21 The Long Game: Beyond Weight Loss

04:31 Creating a New Identity

08:13 Consistency in Maintenance

10:07 Leveraging Community and Accountability

13:30 Final Thoughts and Encouragement

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

### Show Notes for *Monday Mindset* Podcast Episode: Navigating Family Meals While Staying Sugar and Flour-Free

---

**Episode Title:** Navigating Family Meals While Staying Sugar and Flour-Free

**Episode Description:**

In this episode of *Monday Mindset*, we tackle a challenge many of us face: maintaining a sugar and flour-free lifestyle when your family isn’t on the same page. Whether you’re the one cooking or you have a spouse who handles the meals, navigating family dynamics can be tricky. Join me as I share practical strategies for staying on plan, focusing on your own transformation, and finding peace at the dinner table—without stressing over what everyone else is eating.

---

**Key Topics Discussed:**

1. **Understanding Your Role as a Parent and Spouse:**

  - Clarifying your role in providing healthy options for your family.

  - Taking the pressure off yourself to transform everyone’s diet at once.

  - Focusing on your self-care and dietary needs first.

2. **When You’re the One Cooking:**

  - Offering a variety of foods that include options everyone likes.

  - Not stressing about perfection and allowing for “easy” dinners when life gets crazy.

  - Exposing young children to healthy foods without pressure.

3. **Tips for When Your Husband Does the Cooking:**

  - Communicating your health goals and needs openly.

  - Meal planning together to ensure your dietary preferences are considered.

  - Stocking your kitchen with sugar and flour-free ingredients for easy meal modifications.

4. **For Women Without Families or Kids at Home:**

  - Applying the same principles to focus on your own transformation.

  - Embracing being different and leading by example in social settings.

5. **Real-Life Examples and Encouragement:**

  - Sharing personal experiences of balancing family meals and a sugar and flour-free lifestyle.

  - Understanding that it’s okay to prioritize yourself without feeling guilty.

  - Celebrating small wins and gradual improvements in family eating habits over time.

---

**Inspiring Quotes from This Episode:**

1. *“Focus on your own transformation first. You don’t have to transform everyone at once—that’s way too overwhelming.”*

2. *“Your job is to provide healthy choices; it’s their job to eat them—or not. It’s about respecting everyone’s journey.”*

3. *“It’s okay to prioritize your health—it’s the best gift you can give your family and the world.”*

4. *“Don’t be a short-order cook for your family. Offer healthy options, and let them make their choices.”*

5. *“Embrace being different. It’s a strength, not a weakness, especially when you’re taking control of your health.”*

---

**Tags:** #MondayMindset #HealthyRealFood #SugarAndFlourFree #FamilyMeals #SelfCare #HealthyLifestyle #Podcast

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Episode 160. Keep Moving Forward - Harnessing the Power of TODAY!

In this week's Monday Mindset, Erin addresses the common struggle of dealing with regret over past mistakes, emphasizing the importance of letting go and focusing on the present. She provide practical tips for staying present, setting daily intentions, celebrating small wins, and practicing self-compassion. The speaker also shares personal experiences and highlights an upcoming free challenge designed to help participants develop effective habits and build consistency in their journey towards a healthier, sugar and flour-free lifestyle.

00:00 Introduction and Purpose

01:04 Dealing with Regret and Past Mistakes

03:19 The Power of Today

05:03 Practical Tips for Daily Success

08:51 Reframing Mistakes and Practicing Compassion

13:50 Personal Struggles and Overcoming Challenges

17:30 Maintaining Forward Focus

21:16 Upcoming Live Challenge Announcement

23:25 Final Thoughts and Encouragement

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset & the mind blowing health benefits of a sugar and flour-free lifestyle

In this week’s Monday mindset, we dive deep into the transformative benefits of a sugar and flour-free lifestyle.

In this episode, we cover how to achieve:
✅ Natural and sustainable weight loss
✅ Restore your metabolic health
✅ Reduce chronic pain and inflammation
✅ Boost mental and behavioral health
✅ Improve gut microbiome and digestive health
✅ Enhance women's health, including PCOS, menopause, and fertility

Join the challenge and get the free meal ideas or a 1:1 coaching call
https://www.healthyrealfood.com/links

July 22-25th, I'm hosting a kickoff to the FREE 30 day Healthy, Real Food®️ Challenge to help you give your sugar and flour-free lifestyle some rocket fuel!
 
You can achieve your goal body this year. Learn more by clicking the link in my bio or going to www.healthyrealfood.com/challenge to claim your free seat! 

#MondayMindset #healthcoach #SUGARFREE #flourfree #nosugarnoflournoproblem #healthyliving #weightlossjourney #womenshealth #TransformYourLife

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Hey friends! 🎧 For this week’s Monday Mindset we're diving into a topic that’s crucial for anyone pursuing a sugar and flour-free lifestyle—Resistance and perseverance.

💪 What's the secret to success? Both successful and struggling individuals face the same emotions: fear, disappointment, cravings, and social pressures. The difference? Successful people take action despite these challenges. They lean into resistance instead of running away from it. 🚀

🧠 Why do we self-sabotage? Our brains are wired to seek pleasure, avoid pain, and save energy. This built-in survival mechanism can hold us back, but understanding and managing it is key.

Ready to conquer your health goals? Tune in now and get inspired to push through resistance and achieve your best self! 🌱✨

Share your thoughts about this Monday Mindset in the comments! Let's support each other on this journey. 💚

To join the upcoming 30 day Summer of Success Healthy, Real Food®️ Challenge, to go www.healthyrealfood.com/challenge to sign up!
This month, we have an incredible VIP option so go check it out! Can’t wait to see you next week.

The kickoff to the 30 day challenge starts June 10-13th! You must go to healthyrealfood.com/challenge to save your seat before June 9th to participate in the Summer of Success Challenge!

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset and thought work with MY coach

Hey @everyone! For today’s Monday mindset… I would like to share some insights I gained from a recent coaching session I had with one of my own coaches, Tara Billman.

Maintaining and losing weight with a sugar and flour-free lifestyle is a mental game and our thoughts create our results and our reality. Try on some of these thoughts from my coaching session!

What empowering thoughts and mantras help you with your sugar and flour-free lifestyle? Comment below!

To join the upcoming 30 day Summer of Success Healthy, Real Food®️ Challenge, to go www.healthyrealfood.com/challenge to sign up!
This month, we have an incredible VIP option so go check it out! Can’t wait to see you next week.

The kickoff to the 30 day challenge starts June 10-13th! You must go to healthyrealfood.com/challenge to save your seat before June 9th to participate in the Summer of Success Challenge!

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#Mondaymindset & adjusting your meal plan
                 
Hello! Have you hit a plateau? Are you struggling to be consistent with your plan or just need a break?

Today... We are going to talk about adjusting your meal plan during the weight loss phase...

Your meal plan is not your plan for life and there will be times especially in maintenance when you have to add or remove food.

In this Facebook live, we are going to discuss when to adjust your meal plan when you still have the goal of weight loss and how to optimize your strategy.

Also, stay tuned to the end to learn about the upcoming Summer of Success Coaching Program! If you want to give your program some rocket fuel this summer, join us.

To join the upcoming free challenge and learn more about the summer of success go to www.healthyrealfood.com/challenge to get your free ticket.

Get the free meal ideas or a 1:1 coaching call
https://www.healthyrealfood.com/links

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Monday Mindset & Busting limiting beliefs...

#mondaymindset and the ABCDE method of psychology

Hey @everyone! Welcome to Monday Mindset! Today is all about mastering your mindset by controlling your thoughts. If you know the thought inventory tool that I teach... this is another method that I find really helpful in learning to control your thoughts to create success in your program.

P.S. If you missed the free challenge last week, I'm extending the deadline to watch the replays and get the free 30 day trial of the the Success Path membership until thursday May 24th.

Replays for the challenge are pinned in the Healthy, Real Food®️ challenge facebook group and if you want to get the free trial and join the new success path membership... go to healthyrealfood.com/vip or sign up for a free 30 minute consultation call at erinharthealthcoaching.as.me for a link to my schedule...

Cheering you on! You got this!

Get the free meal ideas or a 1:1 coaching call
https://www.healthyrealfood.com/links

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset and processing emotions (without eating over them)

Hi friends! Today, we are taking about the important topic of overcoming emotional eating by learning to process negative emotion in a healthy way!

Join us or watch the replay to learn this important skill.

This skill takes practice so be patient with yourself as you learn to relax into big emotions. Raise your hand if you struggle with emotional eating. Which emotions do you eat over the most? Comment below.

Join the challenge and get the free meal ideas or a 1:1 coaching call
https://www.healthyrealfood.com/links

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset & the Success Path to Sustainable Weight Loss

Exciting announcement! The Success Path to Sustainable Weight Loss Course is now available!
Can’t wait to tell you more about how to access it during the next week's free challenge but today, I just wanted to give you a sneak peek!

For founding members who are in the program, you will get an email today so you can access the course and I invite you to start going through the process.

The new course will take you step by step from where you are now to thriving in maintenance in your goal body and during the challenge next week, I will give you more details about how to get support with your sugar and flour-free lifestyle and access the course!!

To sign up for next week's free challenge go to www.healthyrealfood.com/links
Join the challenge and get the free meal ideas or a 1:1 coaching call

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Embrace Your Progress: The Gap and the Gain | Monday Mindset Episode 176

In this episode of the Healthy Real Food Podcast, we delve deep into the empowering concept of 'The Gap and the Gain,' inspired by Dan Sullivan and Dr. Benjamin Hardy. Host reflects on the year's accomplishments and setbacks, emphasizing that every step, including failures, counts as progress. Learn how to recalibrate your mindset by celebrating gains rather than focusing on gaps and see setbacks as lessons in disguise. This mindset shift can transform the way you view your journey, especially at the end of the year. Join us to reflect, reset, and step into the new year stronger and more resilient.

00:00 Reflecting on Last Year's Resolutions

00:32 Introducing the Gap and the Gain

02:14 Understanding the Gap and the Gain Concept

04:53 Personal Reflections and Vulnerability

07:29 Lessons Learned and Moving Forward

09:22 Celebrating Gains and Progress

16:02 Challenge for the Week and Final Thoughts

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset & the power of connection on the Success Path

Do you feel like weight loss is impossible? Are you struggling with your sugar and flour-free lifestyle?

Come and join me for this week's monday mindset to learn how the power of connection can give you strength above your own.

To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/


If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/


#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset and your DEEP WHY

Why is it important for you to achieve your goal body this year?

Do you ever feel overwhelmed with the thought of losing weight or discouraged with your sugar and flour-free lifestyle? Do you lack the motivation to take action toward your goals?

In today's Monday mindset, we address the power of having a deep why...

As a registered nurse health coach, I find that the thing that holds most people back from success is right between your ears... your brain!
Losing weight is a mental game and an important part of mastering your mindset is having a deep reason why to fuel you toward your goal and help you overcome any obstacle.

In this video, I teach you the power of a deep why and how to find yours with the 7 levels deep exercise.

You can achieve your goal body this year and it's worth it! A deep why can help you to blow past any excuse or obstacle that gets in your way...

For a free 30 minute mindset mastery session with me on zoom to help you find the motivation to take action with your sugar and flour-free lifestyle, click the link to my schedule to claim your spot today. www.erinharthealthcoaching.as.me
@everyone I invite you to share you insights about your deep why in the comments of this post.

I'd love to hear why it's so important to you.

Your coach,
Erin

To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/


If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/


#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset and take what you want and pay for it.

Life is all about making decisions. We are faced with countless choices every day…

Do I stick to my meal plan or do I make this exception with my meal plan?

In this monday mindset, we discuss the Spanish proverb that says “Take what you want and pay for it.”

Food is not a moral issue. You aren’t good or bad because of what you eat but the food that we eat has an effect on our bodies and our brains.
If you are battling inside with the choice to stay on plan or make an exception, this monday mindset will help you with your goal of achieving your goal body this year by discussing the effect of our choices.

Our brains often want 2 things at once. They want to achieve our long term goals and they want instant gratification, but you have to make a choice and ask yourself what you REALLY want the most and pay the price so you can reap the rewards.

Achieving your goal body this year is the sum of many small decisions. Is it worth it for you?
Living in your goal body in my opinion is definitely worth the price of sticking to your plan but that’s something you have to decide.
Cheering you on with your sugar and flour-free lifestyle.

Your coach,
Erin


To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/


If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/


#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Wednesday Wellness with Gretchen Fors, FNP: Women's Hormones - Managing Cortisol and Insulin Levels

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset and your weekly power hour!

Life is so busy and it can be hard to find time for meal planning, meal prep and self care but if you're too busy for self care and meal prep/planning... YOU'RE TOO BUSY!

This week, we talk about the weekly power hour which is a time that you'll schedule around the same time each week to fill out your time management tool and weekly meal plan worksheet. This is also the time when I order my groceries online so they can be delivered to my house.

There is time for everything that is the most important in your life and if you prioritize those things FIRST, everything else falls into place.

P.S. Next week is the Free Healthy, Real Food® challenge! If you know someone who could benefit from the free challenge or if you want to come for a little extra motivation and rocket fuel for your sugar and flour-free lifestyle, please help me spread the word and share this link! www.erinharthealthcoaching.com/free-challenge/

To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/

If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset and compassionate curiosity after my binge

Hello @everyone! Food addiction recovery is not always a straight line to success (at least in my experience) and for those of you who feel discouraged because your not perfect and struggle with the all or nothing thinking, this message is for you today.

Yesterday, I binged and I want to share with you my thoughts on overcoming perfectionism and practicing compassionate curiosity when I make a mistake with my program. We all have permission to be human. Our mistakes can become stepping stones and learning opportunities if we practice self reflection and compassionate curiosity after.

Don’t be perfect. Be unstoppable.

To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/

If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset & How to lose weight without calorie counting

Hey friends! Today, we are going back to basics as I explain the meal plans and food list!

Sometimes we forget the basics but the foundational principles of a healthy real food lifestyle are the keys to success. They are

Eat weighed or measured meals at mealtimes make up of healthy, real, whole, unprocessed food, free from sugar and flour.

Planning and preparation

Connecting with your buddy each day

Surrendering to this process will ensure that you achieve your goal body this year. You can do it!

Where are your strengths and weaknesses with these fundamental principles? Comment below!

To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/

If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset and living without regret
Hey friends! Just some thoughts today for the Monday mindset to help you as you make decisions about your program today.

Ask yourself, how can I show up as my best self in this moment.

Cheering you on with your sugar and flour free lifestyle! You got this!

To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/

If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset and the science of food addiction

Today, for Monday Mindset, I want to dive deep into the science of food addiction. This is what changed everything for me. Understanding this helped me to overcome a lifelong battle with my relationship with food and helped me to lose 125 lbs and live for the past 2.5 years in maintenance.

This is one of my favorite things to teach because I think it’s so incredibly important to understand WHY we live sugar and flour free. We know it works but this is why…

Do you experience food addiction? How do you know? Comment below...

To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/

If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

The cost of buffering…

Imagine for a minute, what your life could be like if you kept all of your promises to yourself?

In this week’s Monday mindset, I want to talk about buffering. Buffering is the act of doing something to avoid a negative emotion. Buffering is something we do to distract ourselves from feeling something that we don't want to feel or doing something that you don’t want to do…

Today we are learning the cost of buffering and how to transform your life by learning how to make and keep promises to yourself.

In what ways do you buffer and how is that robbing you of the life you want? Comment below.

To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Laurie Lundgren: "Taking Care of the Future Me" | Healthy Real Food Podcast

Join Erin Hart, a registered nurse and health coach, on the Healthy Real Food Podcast as she sits down with Laurie Lundgren. Laurie shares her incredible journey of losing 60 pounds and maintaining her weight loss for over four years through a sustainable, sugar and flour-free lifestyle. In this episode, Laurie discusses her transformation journey, her mindset shifts, and the hundreds of delicious recipes she has created to make healthy eating enjoyable. Laurie, the author of two cookbooks, provides valuable insights during the Q&A session on staying motivated, handling setbacks, and making healthy eating fun. Tune in for an inspiring interview that will guide you towards a healthier lifestyle!

00:00 Introduction to Laurie's Transformation

01:51 Welcome and Introductions

04:48 Laurie's Background and Journey

07:21 Challenges and Mindset Shifts

10:13 Developing a Sustainable Lifestyle

16:51 The Power of Creativity in Cooking

22:50 Paradigm Shift in Eating Habits

30:43 Favorite Recipes and Final Thoughts

31:15 Freezing Tips and Batch Cooking

31:40 Apple Pumpkin Spice Muffins

32:40 Efficient Food Prep and Planning

33:39 The Importance of a Food Journal

35:30 Meal Prepping as a Gift to Your Future Self

35:55 My GFSF Kitchen Facebook Page

37:24 Gratitude and Community Support

37:40 Q&A Session with Laurie

49:52 The Dub Club and Night Eating

55:50 Final Thoughts and Upcoming Events

To get Laurie's amazing cookbooks and meal plans... go to www.mygfsfkitchen.com

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset & speaking with your future self
On your sugar & flour-free weight loss journey, have you ever felt like giving up?!

Today, I want to give you a tool to help you during those difficult moments of your program when you feel overwhelmed or discouraged and just want to quit. Watch this week's video to learn how to tap into the power of speaking with your future self that has achieved your health goal…

YOUR SUCCESS WORK:
I invite you to write down or record a message for yourself when you are struggling that you access on those difficult days… What would the future version of you say about the benefit of this change?

What would the future you say to you today in the present moment when you’re struggling and want to give up?

What does your future self that is in her goal body want you to know today?
If she could send you a text at just the right time what would it say that would help you to keep going and not give in to those exceptions or excuses?

Share your insights in the comments below!

P.S. I'm hosting a FREE challenge for people who are not yet in our coaching community. If you know anyone who could benefit from what we teach in our community, please invite them to the challenge! It's happening Feb 13-16th! Thanks for helping me spread the word! 

www.erinharthealthcoaching.com/free-challenge/

To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/

If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset and caring for yourself during a crisis
Strengthening your willpower, when life is crazy, is something that we all need to learn to do because life can be unexpected and throw us some curveball sometimes.

Life doesn’t always go as planned. There will be days in your life for you face unexpected challenges or even tragedy.

How do you maintain your willpower with your sugar and flour-free lifestyle when life feels out of control?
How do you maintain healthy habits during a crisis?

@everyone Today, I invite you to give your future self that will be going through a crisis, the gift of writing down your crisis plan... the non negotiable floor habits and 3 people that can support you that day that you can reach out to for help.

What is your crisis plan? Write it in the comments below.

To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/

If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no-obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset and compassionate self talk

@everyone Self talk is so important in mastering your mindset. 

Compassionate self talk is so important in the pursuit of any goal or dreams that you have. 

You can’t hate yourself to be healthy. 

Some people believe that self criticism is motivating and that it can push you to become better but the reality is that it actually robs you of your inner strength and takes away your energy.

In this video, my daughter, Lilah and I demonstrate the power of self talk. I invite you to quiet the inner critic this week and practice compassionate self talk this week.

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset and the power of “surrender”

Hey my friends! Welcome to Monday Mindset! If you’re new around here, each week in the healthy, real food challenge community, I go live with a short inspirational message to help you master your mindset with your sugar and flour-free lifestyle!

Today we are talking about what it means to surrender and why it’s such an important mindset shift when you are pursuing healthy, sustainable weight loss.

What does surrender mean to you? Share your insights in the comments below.


To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/

If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset and creating a new identity.

@everyone Happy New Year! I’m working at the hospital today but wanted to hop in for a quick Monday mindset.

What a great day to start stepping into the future version of yourself! In today’s Monday mindset, we discussed the power of identity.

As you set your New Year’s resolutions, I invite you to look ahead at who you want to be at the end of 2024. Not what you want to accomplish, but who you want to be, and start thinking, talking, and acting the way that future version of yourself does.

Be sure to check out the “Create a new identity” exercise in the mindset mastery workbook! To the year of you!

Much love, Erin!

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Merry Christmas everyone!!

I love this time of year. Such a great time to focus on the things in life that are the most important. In this week’s Monday Mindset we talk the true meaning of Christmas… 

and it’s NOT food.

Staying on your plan this Christmas can help you to solidify your identity and set you up for success in 2024, giving your New Year resolutions some rocket fuel! When we shift our focus from the food to connection, service and love, staying on our plan during Christmas can help us to have an even richer experience!

Here are some tips to help you master your mindset and stay on your plan this holiday season! You can do it and the day after Christmas, you will be so glad and proud that you did! You got this!

P.S. Be sure to invite your friends to the Healthy, Real Food FREE Challenge happening December 27th-30th! Here's the link to sign up! Thanks for helping me to spread the word!

www.erinharthealthcoaching.com/free-challenge/

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset and why it’s so easy to regain weight after weight loss…

Hey my friends! Exciting announcement! Today’s Monday Mindset and future Monday Mindsets will be LIVE first in the free Healthy, Real Food Challenge group each Monday at 10 AM mountain time and then I will move it to the VIP group by 11 AM each week!

I want this important information to be available to everyone! So if you want to show up live… be sure to catch it in the free group or to watch it in the VIP group but otherwise, it will be available on Mondays at 11 am mountain time in this group.

This week, we are talking about how to not only lose weight but keep it off forever and information about why it’s so easy to regain weight after weight loss so that you can be empowered with knowledge as you create your maintenance strategy!

To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/

If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no-obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset & The Gap and the Gain

To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . . https://www.erinharthealthcoaching.com/free-meal-ideas/

If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no-obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem

#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#Mondaymindset & your goal body

How do you feel about your body? 

"If you experience a flood of disparaging thoughts, you are far from alone. Recent studies find that approximately 63 percent of women and 50 percent of men in the United States are dissatisfied with their body and view it negatively."

But your body is a gift from God. It is a miracle. Your goal body has nothing to do with a number on the scale. That is just a number. You are a beautiful person and not just a body.

As you approach this weight loss journey, I want to invite you to journal about how you would define your goal body? How do you want to feel in your body? What do you want to be able to do?

How would you define your goal body? Share your thoughts in the comments below.

To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/

If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset & Failure is not final

Hey my friend. I want to share with you the messy middle of how I’ve been struggling with my program this week and what I’m doing to support myself and course correct, I hope that by me being vulnerable, you can feel safe to share your experience as well. Our community is a shame and guilt free zone.
 
While I wish I was a model of perfection in this lifestyle, the truth is that I also experience food addiction and also need to constantly course correct too. Thankfully, failure is not final and our setbacks are opportunities for growth. The most important thing that I’ve learned during the past 3 years is to be kind to myself when I mess up, to think of mistakes as learning opportunities, and to have a mindset of unstoppability.

To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/

If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Creating a Course Correction Plan for Sustainable Weight Loss

This episode of Monday Mindset with health coach Erin Hart revisits one of the most popular episodes of last year, focusing on the concept of creating a course correction plan for a sugar and flour-free lifestyle. Erin, who successfully lost 125 pounds and kept it off, shares her personal journey, strategies for overcoming food addiction, and the importance of quick and immediate course correction. The episode provides actionable steps and emphasizes the need for self-compassion, connection, and commitment to maintain long-term success in weight loss.

00:00 Introduction and Thanksgiving Greetings

00:14 The Importance of Course Correction

03:00 Personal Journey and Struggles

04:50 Creating a Course Correction Plan

12:45 Strategies for Immediate Course Correction

20:56 Self-Compassion and Continuous Improvement

28:57 Final Thoughts and Encouragement

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset and how to create and change your habits

Good morning! Happy Monday! This week in Monday Mindset, we are discussing the power of habits. Habits are the vehicles that carry you to your compelling future.

I invite you to do an inventory of your automated behaviors, healthy and unhealthy, and choose which ones you want to keep, which ones you want to replace, and which habits you want to focus on going forward.

Just choose one habit at a time and then when that’s easy and automatic, choose another one to focus on. When that’s easy and automatic, choose another.

It is by small consistent changes in your behavior over extended periods of time, that you will create an extraordinary transformation. You got this!

To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/

If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#Monday Mindset and the SEWN tool

To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/

If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset and navigating the holidays with a sugar and flour-free lifestyle!
The holidays are upon us! What a great opportunity to solidify your new identity as someone who doesn’t eat sugar and flour. Embrace the challenge! You got this!

Share your tips for navigating the holidays in the comments below!

To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/

If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

#mondaymindset and how to know if you experience food addiction

In this week’s Monday Mindset, we discuss the importance of understanding your brain when it comes to susceptibility to food addiction. 

If you can understand the underlying reasons that you are feeling out of control around food, you can then adjust your strategy and make a plan to overcome it.

To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/

If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/

#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem
#healthyrealfood #healthylifestyle #foodfreedom

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.

Click here to book your free strategy session with me now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.