In this episode, we talk about the importance of setting health promoting, realistic goals and making sure the approach (pace, level of flexibility, etc) aligns with your vision of health. 


Many of us don’t think this through which is why we either get impatient and throw in the towel OR we get sucked into the obsessive vortex of counting macros, worsening body image, and trying to get ultra lean when this wasn’t even our goal at the outset.


Myth #1:
With just a few small, easy, hopefully imperceptible changes to one’s diet and exercise routine, you too can have shredded abs, big biceps, and tight glutes, just like a magazine cover model.


Myth #2:
“Getting healthy” or “losing weight” involves massive, painful, intolerable sacrifice, restriction, and deprivation.

Of course, neither of these are true.


Reality #1:
The process that helps you lose “the first 10 pounds” isn’t the same one that’ll help you lose “the last 10 pounds”. Indeed, it usually takes a lot more work as you get leaner.


Reality #2:
If you do aspire to “fitness model” or “elite athlete” lean, you might be surprised. Images are photo shopped for effect. Bodybuilders only look like that for competition. And achieving that look comes at a high cost; one most people aren’t willing to pay.


Reality #3:
However, if you’re okay not being on the next magazine cover and aspire to be “lean and healthy” even small adjustments can — over time — add up to noticeable improvements. Sometimes these improvements can change, perhaps even save, lives.




Step 1:  Get very specific about what you want to achieve:


  • Do you want better energy?
  • Do you want to address a specific health issue (blood sugar, high blood pressure, inflammation, autoimmune condition, etc.)?
  • Do you have an event you want to be better prepared for (hiking in Colorado, an international trip, a race, etc.)?
  • Do you simply want to feel more confident, acceptable, or sexy?  If so, this is a sign that there you may have some work to do to shore up other areas of your life (purpose, connection, joy) and/or may need some help resolving body image issues, past trauma, etc.  This kind of vague goal is very unlikely to inspire you to stick to healthy habits over time – in fact, it often triggers emotional eating and even disordered eating patterns. 


Step 2:  Get clear on the amount of time and attention you’re willing and able to devote to this goal

Be realistic, knowing yourself and your schedule as you do


Step 3:  Seek support

  • Friends
  • Family
  • Coach
  • Therapist



Lisa and Jenny, co-hosts

The Mind Your Body Podcast


Episode 32: How to Restart When You Feel Stuck



Stop focusing on feeling stuck or overwhelmed.  Ruminating on the problem is only making you feel more stuck.



Shift your focus and attention from the problem to, “What’s ONE small thing I can do in THIS hour to move forward?”


There’s an endless variety of things we can do immediately to remind ourselves that there is NO crisis and that we are, in fact, NOT STUCK:


  • Get up and stretch, taking several deep belly breaths
  • Tackle one small item on your to-do list (phone call, etc.)
  • Make your bed
  • Put the laundry away
  • Pack a healthy snack or meal to take with you tomorrow
  • Take a short walk – just walk outside and go
  • Go to the grocery store and shop the perimeter to pick up a few things to create some simple healthy meals.  You don’t need a long list or a meal plan; just go.   


You may be thinking:  “But NONE of these things are going to make a big difference anyway so why should I even try?”  


This, right here, is the problem.  We UNDERVALUE the small things that make us feel like organized, intentional action takers.  

We expend so much energy focusing on HOW FAR we have to go that we freeze.  


We feel a panicked, clenched sense of overwhelm that makes us feel helpless, hopeless, and stuck.  



You would remind them of ALL the hard things they’ve handled. 

You would invite them to have compassion for themselves

You would lighten their burden by helping them shift their focus from feeling stuck to small opportunities to take action TODAY.

You would encourage them to let go of fear of failure.


  1. This day has been crazy, let’s just run and grab something.
  2. I don’t even care anyway.
  3. I’ve already screwed up today so whatever.
  4. I’ll make better choices tomorrow.  
  5. I’ve been so good; I deserve a treat!
  6. It’s just one small thing, what can this hurt?


There is ZERO judgment in any of these excuses.  The problem is that they are INCOMPLETE THOUGHTS and they make us feel like there are multiple versions of ourselves that are at war with one another!


  1. If you’re going to run and grab something, could you run and grab a chef salad, a bunless burger, or a rotisserie chicken?
  2. If you’re honest with yourself, you DO care. You want to be healthy AND you want to be able to trust yourself to follow through on your intentions.
  3. If your child made a mistake, would you encourage them to throw in the towel and keep making that same mistake?  The first step of getting out of a hole is to STOP DIGGING.
  4. We imagine that our future self will magically have more grit and motivation than our exhausted current self.  The fact is that we create our OWN motivation by staying on our own team and not constantly giving up and starting over. 
  5. You absolutely DO deserve a reward but is momentary pleasure in your mouth the most compassionate way to  care for yourself? Could you reward yourself in a way that gives your future self a gift as well?
  6. Our life is an accumulation of ALL the small choices:  Our finances, parenting, career, relationships, the state of our home.  When we keep telling ourselves the small things don’t matter, we’re entrenching patterns that land us in places we don’t want to be.  STOP DIGGING. 



It takes about 3 small actions to start building confidence and momentum.  It takes 24 hours of eating better to notice a change in our mental and physical state.  




NONE of this is one and done.  You can’t hear this and simply say, “Ok, I’ve got it now!”


  • Practice refocusing  your attention when it starts to drift back to emotional overwhelm or feeling stuck.  
  • Practice reminding yourself that you are NOT stuck, you merely stopped for a minute and can restart at any moment.  
  • Practice turning off the thought faucet and shifting to what you can DO instead.  
  • Practice staying awake in the driver’s seat of your own life.  This doesn’t mean you have to hustle 24/7. Rest when you need it.  Allow yourself to feel your emotions without fear.  
  • Practice giving your tomorrow self little gifts like getting your clothes ready, packing your lunch the night before, going to bed at a reasonable time, packing your gym bag, organizing your calendar,etc. It’  this sense of continuity between our present and future self that will allow you to move through the friction of saying no to the wine or brownie, NOT because they’re “bad”, but because your TOMORROW SELF deserves better. 



Lisa and Jenny, co-hosts

The Mind Your Body Podcast

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



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