You've invested in your health.  You feel strong, healthy and happy.  You've gained confidence not only in your body but in your ability to navigate food.  You've gained a wealth of information about nutritional science and a deeper understanding of your Self. Unfortunately, from the outside perspective, the comments that flood in after a wellness journey are typically around your aesthetic. We've asked etiquette coach and Positively Proper blogger, Alexandra Bitonti, to help us navigate the comments, compliments, and critics while dieting.

80/20.... consistency > perfection.... structured flexibility..... what does all of this really mean? Lasting change doesn't happen overnight.  Being perfect isn't sustainable.  Take it from one of our favorite wellness professionals, Jordan Syatt... "I'd rather you hit your nutrition 80% than 100% because at 80% you can enjoy yourself without obsessing over every damn calorie. Your progress will be slower.  But it will also be more sustainable & enjoyable.  Being 100% on point with your nutrition isn't perfect.  It's prison." Take a listen to this episode if you're tired of chasing perfection. Take a listen to this episode if you're tired of falling off the bandwagon. Take a listen to this episode if you're ready to find a permanent solution. We'll give you a hint of what that solution is now.... CONSISTENCY.

This is a question we get A LOT!  And it's an answer we don't have until we have a lot more information from you! What's working?  What's not working? What are your goals? How's your energy? What's your lifestyle like?  Work schedule?  Workout regimen? Not to mention.... your height, weight, age, gender, health history, medications....... Regardless of the above answers, you have to know where you are starting in order to get where you want to go so take a self audit.  Track your intake without any changes for a full week.  Start with calories.  Add them all up and divide by 7.  That's your average daily intake.  From there, make small, sustainable adjustments to start the process towards your goal(s)! Need more help specifically tailored to your goals?  Hire a qualified nutrition professional.

Wake up  Use the restroom Get naked Step on scale Interpret data objectively Move on If this process is seemingly difficult for you, take a listen to How To Weigh Yourself!  Or in some cases... not weigh yourself.

We invited The Diet Doc's founder, Dr. Joe Klemczewski, to explore the physiology behind bioelectrical impedance analysis scans. bioelectrical impedance - 'Resistance to electrical current as it travels through body fluids and tissues. Its measurement is used in body composition analysis to determine total water, lean mass, and other body components. The results may vary with ambient temperature and humidity, the subject's hydration, and other variables.' If you are in the Lima, Ohio area you can schedule an Evolt reading at Anytime Fitness - Lima; contact Alexa Miller for details. If you are in the Charlotte, North Carolina area you can schedule an Accuniq reading at Anytime Fitness - Kannapolis; contact Meredith Reiber for details.

We invited our Health Psychology, Dr. Kori Propst, to explore the psychology behind bioelectrical impedance analysis scans. bioelectrical impedance - 'Resistance to electrical current as it travels through body fluids and tissues. Its measurement is used in body composition analysis to determine total water, lean mass, and other body components. The results may vary with ambient temperature and humidity, the subject's hydration, and other variables.' If you are in the Lima, Ohio area you can schedule an Evolt reading at Anytime Fitness - Lima; contact Alexa Miller for details. If you are in the Charlotte, North Carolina area you can schedule an Accuniq reading at Anytime Fitness - Kannapolis; contact Meredith Reiber for details.

When you're on, you're on & ALL IN!  But when you're off, you're not only off but you decided to light the plan on fire, eat all the foods and decide "oh-what-the-hell-I-will-just-start-again-on-monday." This ring a bell for you? Take a listen to learn how Flexible Dieting teaches us that your diet isn't something that should feel like and on-again-off-again relationship.

....in the same breath we will ask you - at what cost are you willing to change?   Our hope with Flexible Dieting is for clients and listeners to establish a diet (di·et - noun - the kinds of food that a person, animal, or community habitually eats) that not only leads them to their desired body composition goals but meets the need of their lifestyle!

Alexa and Meredith of The Diet Doc Movement dive in to their top six markers to measure their clients progress!   1. Body Composition Analysis (Evolt, InBody, Accunique - bioelectric impedance scans) 2. Girth Measurements (shoulders, chest, waist, abs, hips, glutes, thighs, arms) 3. Progress Photos (front/side/back) 1. Mindset (around the process, around food, around your Self) 2. Improvements each week (consistency over perfection) 3. Energy (level) and Energy (intake) Listen to the end to hear their personal favorite progress markers to measure their own wellness success!

Welcome to episode three of our of Disordered Eating podcast series.  Episodes 1 and 2 explore clinical eating disorders. Today, we explore disordered eating as a whole with The Diet Doc’s Health Psychologist, Dr. Kori Propst. If you are looking to improve your relationship with food, reach out to us.  We base our consulting services not only the science of nutrition but also the psychology of dieting. And if you, or someone you know is battling an eating disorder, please don’t hesitate to contact the National Eating Disorders Association through text, call or chat feature at nationaleatingdisorders.org.