MYB EPISODE 31: Why We Benefit from Guided Support or Coaching 

Good coaches do the following: 


  • Create a safe environment that allows you to see yourself (patterns, behavior, personal narrative, past traumas) more clearly and objectively;
  • Identify gaps between where you are and where you want to be
  • Provide intentional thought, action and behavior changes in a strategic, non-overwhelming way
  • Guide the building of the structure, accountability, and support necessary to ensure sustained commitment


Why is it so hard to do this work alone?


  • Change is really hard but staying stuck is harder
  • We don’t know where to start 
  • It’s difficult to identify entrenched patterns that have come to feel “normal” to us but that may be holding us back 
  • It can be painful to individually assess the role that past trauma has played in forging our current reality
  • We may not have the most current, validated information
  • We aren’t sure how to put all the pieces together in a way that works for our actual life in a sustainable way
  • We don’t have the support we need to troubleshoot problems as they arise or to keep going when we simply don’t feel up for it. 


The importance of hiring a coach who is a good fit for you:


  • Are your expectations similar?
  • Do they seem like they understand you?
  • Are they empathetic?
  • Is this someone you can see yourself trusting and being able to open up to? 

On July 14th, my 6 week transformation program launches and runs through August 25th.  




  • Create a real food template that shows you which foods make the most difference for fat loss without hunger and without supplements/gimmicks
  • Figure out how to eat a consistently healthy diet without feeling sad, deprived, restricted, or vaguely homicidal. 😉 
  • Identify the triggers that lead you to eat in a way that makes you feel frustrated/bloated/ashamed later. To be clear: We are ALL emotional eaters but we also need a bigger toolbox. 
  • Get on the same team with your body. Your body is doing its absolute best for you in every moment. You can accept your body as it is AND you can get curious about what is possible. 
  • Get the support you need to start building momentum, generating results, and creating your own motivation. It’s really hard to do this alone and this is (I've been told) my biggest strength as a coach. 
  • Escape the “on the wagon/off the wagon” diet roller coaster. This is an exhausting shame cycle of doom and it’s time to let this go. I’ll show you what DOES work instead, both now AND for the long term. 
  • Avoid the modern diseases of aging. Heart disease, diabetes, degenerative arthritis, high blood pressure: Just because these are Get FREE of food fears, body shame, diet confusion, and angst about what we “should” be doing but most emphatically aren’t. In short, this is about freeing up your bandwidth so you can get on with the important business of living an epic life. 




  • This is not a one-size-fits-all diet program or meal plan. We’ve all done them. They either give us short-term results or we quit and think it’s because we have no willpower. I will help you create your OWN unique diet and success formula that is based on YOUR unique lifestyle, health goals, and personal preferences.
  • This is not a DIY program. This is a hands-on, interactive program in which you’ll receive daily support, coaching, and feedback from yours truly.
  • This is NOT a program that will overwhelm you. My coaching is about minimizing friction, finding shortcuts, and making simple meals taste delicious. I ask you to commit about 30 mins a day to get the most out of the group but that is certainly not set in stone. 
  • This is not for those who still have one foot in the “maybe I should just try shakes for a month” camp. This group is for those who are ready to figure this out once and for all because it matters. 
  • This coaching program will take place entirely within a secret Facebook group.
  • The public will not be able to see that the group exists, much less who is in it or what is posted. 
  • This is not a “woo woo, just feel good about where you are” program. This is for people who want to feel better and/or lose weight but also want to create the habits so these results last. 

Summer Coaching Group Weekly Modules:


Week 1: Mindset for Success (How to Get Out of Your Own Way!)

Week 2: Nutrition for Health and Body Composition

Week 3: Exercise/Movement

Week 4: Lifestyle: Sleep, Stress, Joy, Connection, and Purpose

Week 5: How to Stay Consistent When “Life” Happens

Week 6: Bringing it All Together: How to Make Progress, Avoid Drifting, and Stay on Your Own Team

As always, we’d love to know what questions you have and what your experience is!  Reach out through our Facebook page and let us know.




Lisa and Jenny, co-hosts

The Mind Your Body Podcast


Jenny's website:

Lisa's website:

MYB EPISODE 30: The Life-Changing Magic of Consistency

This conversation is based on the assumption that you’ve thought through a change you want to make and that it genuinely matters to you.   


If you’re not sure you’re truly committed to a goal, you may want to go back and listen to Episode 13 where we talk about connecting your health goals to what you actually care about and why this is absolutely critical. 


In Episode 11, we talk about the importance of celebrating small wins in order to inspire ourselves to keep going. Go back and listen to that one if you haven’t already! 

  • The Law of Inertia:  An object at rest stays at rest, an object in motion stays in motion.  It takes so much more energy than to start than to stay in motion. Get started, take action, and build momentum.  Transfer planning energy into DOING energy.


  • The problem with Grand Plans: They’re overwhelming, complicated, and feel risky.  Instead: Set yourself up for success (food environment, schedule, communication with others) and then take one choice at a time.  


  • The slippery slope of rationalizing the easier choice:  The fable of the two wolves. The one that wins is the one you feed.  Creating self-trust and the sense that we can effect change in our lives starts with the SMALL DECISIONS.  


  • The problem with winging it.  Conditions aren’t always going to be perfect or ideal.  



  1. Plan ahead but don’t over-plan.  Schedule a realistic amount of time to shop, cook, exercise but don’t over-plan or over-schedule.  Simple is best. 


  1. Systematize:  You CANNOT rely on willpower.  You have to establish habits. Automate so you don’t have to spend your time and energy on things that could happen automatically.  When “Life” happens, you don’t want to revert to your old habits – you must replace those with new ones. A white-knuckle grip on willpower simply isn’t sustainable. Pick one strategy.  Only one. Practice it until it becomes a habit before adding a new strategy.


  1. EXPECT FRICTION and plan for what you’ll do when you hear yourself thinking “I don’t even care anyway”.  You’re likely saying this because you’ve overcomplicated your strategy and you’re overwhelmed (see #1!). 


  1. Notice when you’re starting to negotiate with yourself or make excuses that YOU aren’t likely to feel proud of later.  Even if you need to modify your plan – that’s life. Be honest with yourself about why and don’t disassociate from your goals.   


  1. The Power of Consistency:  Results come, not just with intentions and effort, but when you have the right strategy and implement it consistently.  Be committed to the daily process without being attached to the daily result. If you plant a seed in your garden, you tend it and do the work knowing that harvest requires time, effort, and the right strategy. 


  1. Figure out what motivates you.  Is it other people? Is it downtime?  Is it a small reward such as a good coffee?  Is it taking action and feeling proud afterward?


As always, we’d love to know what questions you have and what your experience is!  Reach out through our Facebook page and let us know.




Lisa and Jenny, co-hosts

The Mind Your Body Podcast


Jenny's website:

Lisa's website:


In this episode, we discuss how the quest for perfection in any area of our life can keep us stuck.


We’ve all heard the quote:  “Don’t let the perfect be the enemy of the good”.  Unfortunately, society doesn’t really back us up on this one.  


Instead, we are taught to think in black and white.  We tend to think in terms of being on-plan or off-plan, good or bad, on the wagon or off the wagon, all in or off the rails.  




If we think the only two options are to A) Do nothing or B) Do ALL the things perfectly, this can lead to a few different outcomes, none of which are very helpful:


We’re able to go all in/be perfect for a period of time but when “life” happens (as it will!), we see no other option but to chuck it all in “until life calms down” (does it ever?!).  


We don’t feel ready to start making ANY changes until all conditions are perfect, we have the perfect plan, and we have every single variable mapped out.  Often, this means postponing any changes until that mythical “later”.  

We stay “on plan” all day or all week but one “mistake” and we decide to chuck it all in and just do whatever until tomorrow or Monday “because we’ve already screwed up” and “I don’t even care anyway”.  UGH. #shamespiralofdoom





  1. Identify 1-2 small changes that you can realistically see yourself being consistent with in the week ahead.  Make sure they are REALISTIC and non-overwhelming!


  1. If you have  a plan and make a mistake, avoid drama.  What you did/ate at one meal has zero bearing on what you do/eat later!  Don’t add insult to injury by adding drama and shame.  


  1. Get clear that lifestyle changes allow you to achieve a result but, more importantly, to SUSTAIN a result.  All in “perfect” plans aren’t remotely sustainable and you’re likely to have to do the work all over again later.  Slow change is so much more impactful than “rip off the band-aid” approaches! 


As always, we’d love to know what questions you have and what your experience is!  Reach out through our Facebook page and let us know.



Lisa and Jenny, co-hosts

The Mind Your Body Podcast



In this episode, we discuss the importance of being intentional about where we spend our time, energy, attention, and focus.  


Being intentional requires us to get clear on what we really value AND what we don’t so that we’re not accidentally spending time on things that don’t really matter to us (aka scouring diet blogs instead of spending time with family)/


The risk of not being intentional is we can wind up devoting the majority of our time and energy to meeting other people’s needs and priorities, hustling for our worth, and numbing out on technology rather than living our purpose.  


Time is our most valuable resource.  We know this intellectually but most of us don’t live as if we know it!


This episode is all about helping get out of autopilot so you can start living your life on YOUR terms. #noregrets


As always, we’d love to know what questions you have and what your experience is!  Reach out through our Facebook page and let us know.



Lisa and Jenny, co-hosts

The Mind Your Body Podcast

In this episode, we talk about why we are we attracted to one-size-fits-all weight loss programs, why they don’t give us any real solutions, and what should be looking at instead.




We are attracted to diet programs (and their marketing messages) because:


  • We believe we lack of discipline and willpower
  • We crave certainty that something will FINALLY work for us
  • We want a definitive end date (30 days, 6 weeks, etc.)
  • We believe we will be happy, confident, and secure once this extra weight, - this barrier to our attractiveness and confidence - is removed




We don’t want to believe that the real path to deep, vibrant health lies in healing our relationship with ourselves as well as in an array of simple (unsexy!) lifestyle shifts:  


  • More vegetables
  • Less reliance on convenience foods
  • More sleep
  • Being more active
  • Understanding our emotions and triggers
  • Addressing and working through our fears around our self worth, self-empowerment, and sense of belonging




How many times have you lost the same 15 pounds only to gain it back (over and over) with interest?  If this is you, you are not alone! Most weight loss programs keep us stuck in rinse and repeat, having to do the same work over and over again.  


This cycle is damaging to us physically, psychologically, and emotionally.  


Repeatedly feeling like a failure triggers a deep sense of shame and reinforces the narrative that we can’t trust ourselves, that we lack willpower, and that we can’t be trusted around food.  It also reinforces the notion that healthy eating habits = deprivation and restriction!


After multiple diets, we’re left feeling frustrated, demoralized, and certain that nothing will EVER work for us.  This only makes us MORE susceptible to the next new weight loss program, fad diet, extreme boot camp, or gimmick supplement.


Truth Bomb:  When we give our power to a diet program, we are essentially paying a company to traumatize us.   



We bring to adulthood a wide variety of emotional baggage, food traditions, physical/genetic traits, health concerns, and unique narratives about our worth and our ability to effect change in our own lives.


Based on this, how can there POSSIBLY be a one-size-fits-all approach to diet, exercise, and weight loss?!  (Hint: There cannot.)


Our eating habits and relationship with food stem from a combination of:


  • Our childhood food traditions
  • Our sense of control over food growing up (scarcity, clean your plate, etc.)
  • Our body image and whether it’s tied to our self worth
  • Our innate ability to emotionally regulate or self-soothe


Healing our relationship with food, body, and self requires self-compassion, patience, and collaborative support.  


Let us be clear:  Healing does NOT happen through a rigid meal plan handed to you by a stranger.  




  • What triggers my emotional eating?
  • Am I stuffing, numbing, and distracting myself from emotions that feel too painful?
  • How can I meet my emotional needs in a healthier way?
  • What’s the worst that could happen if I don’t lose weight?
  • Where does my confidence and self-worth come from?




While it is absolutely possible to figure this out for yourself and we encourage you to try, you might shortcut the process by seeking support from others who are not in the diet world.  


Jenny and I both do this work with clients, albeit from slightly different angles.  We also have a network of people that we can refer you to.


We started this podcast because we want to help free you from diet prison so you can heal your relationship with food, body, and self.  


If you’re not sure where to start, reach out and let us help:





Have suggestions for future podcasts?  Please connect with us on our Facebook page!  



Lisa and Jenny, Co-Hosts

The Mind Your Body Podcast

In this episode, we talk about some of the biggest barriers to showing up fully in our lives.


We are taught to believe that having compassion for ourselves, or having grace for our current circumstances, will make us lazy, complacent, and unmotivated.


We’re afraid to let go of shame and guilt out of fear that we will eat ALL the things, never exercise, and become unproductive sloths.  


This couldn’t be further from the truth.  In fact, the truth is just the opposite!


It’s not UNTIL we have grace for ourselves - It’s not UNTIL we have grace for the circumstances that created our current reality -  that we can finally gain clarity about how we want (and deserve) to move forward.


Shame prevents us from looking objectively about how we got where are.


Shame prevents us from having grace for the coping mechanisms that have helped us get through our days.  


Shame doesn’t allow us to get curious about how we might start creating the reality we know we’re capable of and fully deserve.


We imagine some future reality in which we’ll feel more “ready” to take action, show up, or “do the thing”.


How do you know if shame is acting as a roadblock in your life?


Here are some clues:


Are you a perfectionist?  Do you believe if you can’t do something 100%, it’s not worth doing at all?


Do you

All we are guaranteed is now.  The past only defines our now if we allow it to do so.  


  • Start on the project
  • Wear the outfit
  • Go to the event
  • Speak up for what you need and deserve
  • Show up as your authentic self


You are READY – you are WORTHY – now.   Build in some rewards. Get to know what puts you in a more motivated headspace.  


Build in margin and time for recovery.  


Avoid perfection, which leads to burnout.  


Focus on what you’re willing and able to do today and let the rest go.  Progress NOT perfection, friends!


Have suggestions for future podcasts?  Please connect with us on our Facebook page!  



Lisa and Jenny, Co-Hosts

The Mind Your Body Podcast

In this episode, we share our 10K view of the root causes of food and body image issues.


The goal for this conversation is to help you understand that our eating behaviors and body image issues are often *symptoms* of deeper concerns, such as:

  • Trauma (physical, emotional, relational)
  • Shame
  • Self esteem/self worth issues
  • "Leaky" boundaries (over-functioning for or trying to please others)
  • A deficit of connection, rest, creativity, and purpose

Keep in mind that you don't have to FIX any of these things right away, but it can be very helpful to understand that your coping behaviors (emotional eating, restricting food, over-exercising) are serving some purpose for you.  


The first step to healing is FLOODING yourself with compassion and getting clear that you’ve been doing your best, given the tools you had.  Then, and only then, can you start to gently consider more useful coping strategies and/or asking for help.


When we skip the step of addressing what’s driving our behavior and go straight to focusing on diet or exercise, we’re only addressing the symptoms, rather than the root cause.  It’s like walking around with a rock in our shoe and taking ibuprofen instead of taking the time to stop, remove our shoe, and address the problem.


We will take a deeper dive into each of the underlying issues mentioned above in future episodes.  For now, we’d like you to step back and gently consider whether there might be underlying issues that are keeping you stuck in behavior loops that make you feel frustrated, ashamed, or stuck.  


This sounds painful to look at, but, for most people, it’s much LESS painful than letting these things fester.   Resolving our deeper issues allows us to release self-defeating patterns and heal our relationship with food, body, and self.


Have suggestions for future podcasts?  Please connect with us on our Facebook page!  



Lisa and Jenny, Co-Hosts

The Mind Your Body Podcast

In this episode of the MYB podcast, we talk about the impact of chronic dieting on your body and mind and why this may be the reason you can’t seem to lose weight no matter what you try.  


We explain the concept of reverse dieting or metabolic healing and how to use this tool to rev up your metabolism and create sufficient margin for future healthy weight loss cycles.  




We’ve been told for years that less food and more exercise is ALWAYS the solution for weight loss.




The truth is that our bodies are designed to adapt and react to our environment.  If we are chronically underfed and/or over-exercising, our body is going to react as if there is a crisis and do everything it can to protect us from starvation.


This shows up as you eating a ridiculously low number of calories (1,200 is the number we often see) and STILL not losing weight.  All the while, you feel hangry, exhausted, unmotivated to exercise, and frustrated that no matter what you do, the weight won’t budge.  We are here to tell you that no matter how long this has been your story (and it’s been decades for some of us) that you are not alone, that your body is trying to protect you, and that this IS fixable!




Just like our metabolisms down-regulate to protect us in times of famine, they also up-regulate in times of plenty.  


This is terrifying for many women because we fear that healing our metabolism means 1) weight gain and 2) loss of control with food if we ease up on caloric restriction.


In this podcast, we explain the ways chronic dieting/undereating impact more than just your fat cells.  This will probably explain a lot about how you’ve been feeling.


We then show you how to begin to remedy the situation.  If you need help or support, be sure to reach out and ask for it!  If you would like help with reverse dieting or metabolic healing, you can contact Lisa at If you would like help to stop obsessing over food and regain your self worth, contact Jenny at at


Contrary to what we’re told, food is our ally on the journey to vibrant health and healthy body composition, not our enemy.


If you have questions or ideas for future podcast episodes, please chime in on our Facebook of the Mind Your Body Podcast Facebook Page.  We’d LOVE to hear from you!


If you find this episode valuable, please do us a favor and share it on social media or with a friend.  Also, please be sure to subscribe and leave a review. You will be helping us share the message that a healthy mind and body are possible; obsession, restriction, and shame not required.  



Lisa and Jenny, co-hosts

The Mind Your Body Podcast


Lisa Perkins, ACSM CPT, MS LIS, and Precision Nutrition Coach

Owner of Primal Transformations



Jenny Helms, LMFT, Disordered Eating Coach & Therapist

Licensed Practitioner at Real Life Counseling & Owner of The Shameless Shrink



No Time to Get Healthy?

Isn’t it frustrating when you want to get healthy but you don’t feel like you have any wiggle room in your schedule to make it happen?

Today’s episode is all about strategies for fitting in healthy habits without tipping over your stress bucket.




Start to get clear on how much extra busyness you may have in your schedule.

Record what you're doing for a day or two to see how time you’re spending on things you care about (work, family, social time, etc.) vs. engaging in time sucking activities that don’t bring much joy and can actually leave us feeling more drained (social media scrolling, Netflix, etc.).

Time mapping allows you to see if there are disparities between what you THINK are your priorities and how you’re actually spending your time.  You may be surprised at how much more time you have than you realized, just as we were!

Caveat:  Time mapping is not about figuring out to be productive 24/7.  No, it’s all about clearly assessing your situation so that you feel more in control of your time.

Free time-mapping pdf


2:  THE 80/20 PRINCIPLE  

Also known as the Pareto Principle, this is the idea that in many situations,  80% of our results come from 20% of our efforts.

This principle allows us to focus on the things that truly move the needle for our health.  

Examples of the Pareto Principle in Action:

  • Batch cooking meat and veggies vs. complicated recipes that only last 1 meal
  • Going to bed so you’ll be rested and productive vs. staying up to do chores or look up recipes
  • Doing 20 mins of heavier resistance training vs. an hour of cardio
  • Making time to sit down and eat mindfully vs. gobbling food in the car or while you’re multi-tasking.



  • Meal planning
  • Shopping
  • Food prep
  • Exercise
  • Social time/Play/Fun

Planning a week or 2 in advance allows you to see ahead of time where you might hit roadblocks that interfere with your healthy behaviors.



If you don’t plan ahead, you might forget that the coming weekend will be taken up with a seminar, which means you won’t have time for shopping or food prep.  If you are looking ahead a bit, you can work around these events and be sure to get everything in.

Examples of Potential Roadblocks:  

  • Evening meetings
  • Kids activities (parties, practices, sporting events, etc.)
  • Travel
  • Houseguests
  • Parties

Letting roadblocks derail you leads to frustration and can cause you to throw up your hands, thinking “I’ll get back to this when life calms down.”  Get clear that life probably isn’t going to calm down (sorry!) and start to work with the life you have.



You don’t always need a huge chunk of time to get things done and, actually, this is a form of black or white, all or nothing thinking.  Don’t skip it because you don’t think you have time to do something “perfectly”.

In just 15 minutes, you could:

Cook a batch of taco meat

Do a short workout or go for a walk

Cut up  veggies to stir-fry that evening



  • If you’re a mom, this can feel tricky since that is your #1 priority but know that getting healthy allows you to show up more fully AND be a great role model for your kids.
  • Learn to delegate chores. This will help them in the long run!
  • Communicate with your family so they understand why you need to set aside time for things like cooking, exercise, and sleep



This episode talks about the tools and strategies we use with our clients to move past the obstacle of “not enough time”.  

Very likely, we missed some.  If you have ideas or recommendations that might be helpful to others, please chime in on our Facebook on the Mind Your Body Podcast Facebook Page.  


We’d LOVE to hear from you!



Jenny and Lisa, co-hosts

The Mind Your Body Podcast


Do you feel like you’re spending way too much on healthy food OR does the thought of spending more stop you from Getting Started?

1) You’re not necessarily spending more.

Do a side-by-side comparison to what you’re actually spending now, including fast food, take-out, and restaurant meals.  While your grocery bill may be a bit higher, it’s important to note that groceries are a one-time expense. When you reduce or eliminate all the extra food and meal purchases, your per meal cost is likely to be lower, not higher.


2) Get clear about your priorities.  If you think you can’t afford to eat healthier food but you can afford drive two brand new cars or go on expensive vacations, you may want to consider readjusting things a bit.   In the beginning, it’s hard to wrap our heads around the benefits but it won’t take long to see the dramatic impact a diet packed with nutrition has on every member of the family.    


Money Saving Hacks:


  • Plan your meals and shop accordingly.  This doesn’t have to mean complicated food prep.  Planning meals and only buying what you need simply helps ensure you won’t be wasting food (and money).
  • Organize your refrigerator and freezer so you can conveniently access the food you prepare.  When the fridge is disorganized, food can get lost in the back and have to be tossed. Note: Square glass containers are optimal for refrigerator storage because they are clear, stackable, and there is less wasted space than with round containers.
  • Purchase a small cooler bag you can use for lunches and on the go snacks.  Pack your food the night before, if possible. This way you won’t be tempted to seek out meals and snacks on the go.
  • Use the EWG Dirty Dozen and Clean Fifteen lists to decide which produce to buy organic or skip altogether if it’s not available or is too expensive
  • If you can’t afford to buy grass fed or organic meats, get conventional lean meats instead. Animals raised conventionally are fed GMO corn and soy as well as antibiotics.  The toxic by-products are storied largely in the animal fat. By purchasing lean cuts of meat and/or trimming off the fat, you eliminate much of this toxic burden.  
  • Make your own healthy salad dressings, mayonnaise, kombucha, etc. rather than buying expensive pre-made versions.  Don’t be too concerned about regular condiments such as hot sauce and ketchup.  
  • Frozen veggies are an inexpensive shortcut, save prep time, and avoid waste.
  • Buy in-season produce for things you want to buy fresh.
  • Start a container herb garden for your window or front porch.  This is easy and takes up very little space. Fresh herbs can transform even the most simple meal into a culinary experience!


Where to shop:


  • Farmer’s markets.  Go to Local to find a farmer’s market in your area.


  1. Aldi: lots of organic and gluten free options now
  2. Buying meat in bulk (go in with friends) directly from farmers.  Go to to find a local supplier in your area.
  3. CSA’s (Community Supported Agriculture).  Go to Local to find a CSA in your area


Consider the savings from spending more on quality food:

  • Reduced medical expenses
  • No need for diet plans, shakes, or weight loss supplements
  • More productive/fewer sick days


Eating healthy does not have to mean getting a second mortgage or even spending more.  It also doesn’t require you to eat foods that taste bland or boring. Hopefully the tips provided in this podcast will help you get a little more clear about your priorities as well as be a little more efficient with your food budget.


Questions? Feedback?  Please connect with us on the Mind Your Body Podcast Facebook Page.  We’d LOVE to hear from you!



Jenny and Lisa, co-hosts

The Mind Your Body Podcast

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