Today’s podcast, I have my friend/collegaue Naomi Kong to share a deep conversation with you around staying consistent and motivated for years. Her and I have been in the fitness/weight loss industry for over 6+ years and in this episode, we share what keeps us going, how our journey and goal has evolved as we changed– Cause your fitness/weight loss plan doesn’t stay the same OKURT. You’ll learn how to not let perfectionism get in the way when you’re starting, be okay with being a beginner and know how to keep going by getting clear on why tf are you doing this anyways? The more you get yourself into the beginner’s mindset, the more you’ll stick to your new year resolution goal. This is a good one. Tune in. :)
Connect with Naomi Kong here:
Instagram: https://www.instagram.com/naomi.kong/ 1:1 Coaching & Fitness Resources: https://bio.site/naomikong YouTube Channel: https://www.youtube.com/@naomikong
Let’s connect:
Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off: https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewform
Follow me on Instagram at: https://www.instagram.com/superlysam
Follow me on Facebook: https://www.facebook.com/superlysam
Jan 10, 2024
42 min
My client Kia went from being disconnected to her body, skipping meals, feeling sluggish and being the heaviest weight she’s ever been TO becoming strong ASF in her body, energized mentally and being able to take care of health and be the healthiest she’s ever been after losing her mom and grandma. In this episode, Kia tells it all. The highs, lows and the challenge she faced being in the 6 months 1:1 coaching program and how she became a different person one tiny step at a time by focusing on her health honoring her loved ones. It’s a good one. Tune in.
Let’s connect:
Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off: https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewform
Follow me on Instagram at: https://www.instagram.com/superlysam
Follow me on Facebook: https://www.facebook.com/superlysam
Jan 3, 2024
53 min
The biggest misconception about maintaining your weight after you lose 20+ pounds is thinking the number on the scale is going to stay the same ALL the time. You’re wrong– if you expect the same number on the scale every morning, it will drive you crazy. In this episode, I share the truth about keeping the weight off and how that looks like on the scale and how to create a strong connection with your body that you’ll feel confident enough to adjust your eating and workout habits when you see the weight creeping back. Keeping off the weight for a lifetime is all about not being scared of the weight gain and having the confidence to know you can check yourself before it gets ‘too far’ where you’ll have to lose the same 20+ pounds again. Tune in.
Let’s connect:
Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off: https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewform
Follow me on Instagram at: https://www.instagram.com/superlysam
Follow me on Facebook: https://www.facebook.com/superlysam
Dec 27, 2023
17 min
When you have that 20 pound goal in mind, you gotta create SPACE for it otherwise you won’t lose weight. Change cannot happen if everything stays the same right? ;) In this episode, my client Claudia shares how she created emotional and physical space to lose 12.6 pounds in 6 months 1:1 coaching– AND we are not even done coaching yet!! I can’t wait for you to hear how Claudia overcame burnout and prioritzed her body and health after years in the higher education system. Not only that, Claudia will show you how to work with your body and listen to it when it is ready for care. She’s also going to share how she lost weight eating the foods she loves vs restricting from old dieting days. Tune in!
Connect with Claudia here: https://www.instagram.com/healingwithcaya/ https://linktr.ee/healingwithcaya
Let’s connect: Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off: https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewform
Follow me on Instagram at: https://www.instagram.com/superlysam
Follow me on Facebook: https://www.facebook.com/superlysam
Dec 20, 2023
58 min
Not sure if your weight number goal should be 5, 10 or 20+ pounds? Maybe you really want to go for 20 pounds but you think it won't happen so you settle to aim for 10 pounds. In this episode, I teach you how to find the right weight number for you so that it motivates you and keeps you consistent. If you pick a goal that's "too small" or "too easy", you won't make different decisions in the way you eat and workout. If it's too hard, you'll get overwhelm and get it into "f*ck it mentality" or procasinate. Tune in as I share with you how to figure out that number.
Let’s connect:
Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off: https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewform
Follow me on Instagram at: https://www.instagram.com/superlysam
Follow me on Facebook: https://www.facebook.com/superlysam
Dec 13, 2023
15 min
This episode is for you if you let yourself have sweets when you’re doing good in your workouts OR you get into the f*ck it mentality bc you messed up on your diet and binge on sweets. In this IG live I repurposed, I share 4 steps you need to take to have control over your sweet tooth by eliminating the toxic reward and punishing mindset. When you do this, you’ll enjoy sweets without guilt and stop being afraid about your progress.
Let’s connect:
Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off: https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewform
Follow me on Instagram at: https://www.instagram.com/superlysam
Follow me on Facebook: https://www.facebook.com/superlysam
Dec 6, 2023
21 min
When you struggle with consistency, it's because you are expecting yourself to workout and eat a certain way when really, you cannot be picky. You don't need to meal prep every single meal, maybe takeout is the best option right now. OR let's say you love working out in the mornings but something came up and now your brain is saying the whole day is wasted because you didn't get your workout in even tho you have a 2pm available. In this episode, I share how your own preference of workout times, workout style, and expectations of your meals can sabotage your progress bc being picky becomes a perfectionism game. Sometimes what you prefer doesn't work right now to help you jumpstart and you need to change direction to stay consistent. So tune in, and listen to this episode because you'll know exactly what works for you right now to start taking action because consistency matters over being perfect.
Let’s connect:
Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off: https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewform
Follow me on Instagram at: https://www.instagram.com/superlysam
Follow me on Facebook: https://www.facebook.com/superlysam
Nov 22, 2023
20 min
Work stress WILL not help you lose 20 pounds. Your body is going to be so busy making sure it can manage it that it will not grant your body wishes. This is why I have a special guest Carla Santamaria, a career coach for women of color to help you navigate work challenges. Carla shares how to get out of a toxic work environment and say no to your boss while helping you make BANK at the same time. You will learn how to do this and decrease your stress so you can focus on your health. Get ready. It’s a good one.
Connect with Carla here: https://www.instagram.com/carlathefirstgencoach/
To work with Carla, listen to her podcast and get free training, visit this link here: https://msha.ke/thefirstgencoach/
Let’s connect:
Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off: https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewform
Follow me on Instagram at: https://www.instagram.com/superlysam
Follow me on Facebook: https://www.facebook.com/superlysam
Nov 15, 2023
58 min
It’s near the end of the year. If you are having major doubts because you told yourself 2023 was gonna be the year you lose 20 pounds but it didn’t happen yet, you need to listen to this episode. I share with you how to deal with the end of the year pressure so that you don’t get into the diet mindset where you restrict the heck out of yourself OR the f*ck it mentality where you give yourself a free pass to eat as much as you want during the holidays and start fresh in the new year. Cause here’s the thing, BOTH of those will ruin your progress. Not just that too– the bad habits that you don’t want to deal with now (like emotional eating, portioning and eating food just because) is gonna show up on Jan 1st. This is why I share why the earlier you start, the stronger your healthy habits will be to support you in 2024 and FOREVA so tune in.
Let’s connect:
Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off:
https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewform
Follow me on Instagram at: https://www.instagram.com/superlysam
Follow me on Facebook: https://www.facebook.com/superlysam
Nov 8, 2023
20 min
Have you ever wonder whether or not you’re on track to lose 20 pounds? In this episode, I share how you can create your own checkpoints to help you trust the process to keep going in the journey. If you don’t have checkpoints, it’s easy to rely on the scale and the scale ain’t gonna be friend everyday because it’s supposed to go up and down ALL THE TIME. By tuning into this episode, you will know exactly how losing 20 pounds is going to look, feel and be for you instead of comparing your progress with someone else. You’ll be laser focused. Listen now.
Let’s connect:
Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off:https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewform
Follow me on Instagram at: https://www.instagram.com/superlysam
Follow me on Facebook: https://www.facebook.com/superlysam
Nov 2, 2023
18 min
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