How to improve your body image with one simple hack

As I’ve shared before over on the podcast, I’ve been a competitive figure competitor and chronic/ obsessive dieter. I wouldn’t have used that to describe myself until now…until I stepped out of diet culture and it’s toxic mindsets.

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One of the habits I picked up during my time as a chronic dieter was body checking.Body checking is ultimately rooted in fear—and a need to control our bodies’ sizes and shapes.

Often we have attached some deeper meaning to what we look like even if we don’t realize it. As women, we have been conditioned to believe that the size and shape of our bodies somehow indicate how healthy we are, how beautiful we are, and how worthy or valuable we are

The problem with body checking is, often it hinders our ability to be fully present in the moment.

When we are having a “good” day and we look how we think we want to look then we are on cloud 9. If we are having a “bad” day and don’t look the way we want, don’t weigh what we want or whatever then it seeps into the rest our lives.

A bad body image distracts us from living our lives and often even discourages us from pursuing the big God-given dreams he has tucked in our hearts. This is why I am so excited to share with you one simple hack to help you improve your body image starting today. No need to diet again, wait on the weight loss, or obsess anymore about food/calories/ macros.

Listen to the episode here:

Ready to dive deeper into this work? Schedule a connect call with me: https://calendly.com/alisha_carlson/coachingcall

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Learn how to hack your habits as a busy mompreneur

It’s no secret..habits are the way to go if you’re a busy mompreneur who doesn’t have a whole lot of time to spare tracking macros, counting calories, or obsessing over the number on the scale.

Before I discovered the power of habits, I was slave to diet culture. Always looking for the next ‘wellness’ craze to help me be my healthiest, fittest self. What I got instead, was food obsession, body insecurity, and massive time/ energy leaks.

 

How to know it's time to break up with the scale (1)

Here’s the thing most experts aren’t telling you…you can hack your ‘un’healthy habits to create healthier habits in their place. Your life is made up of daily habits—some are helping you reach your goals in life, while others are slowly taking you further from them.

But every single habit started somewhere, and has the exact same habit loop. You just need a little self-awareness, mindfulness, and intentionality to kick start your healthy habits.

If you’re tired of trying so hard to follow the rules of the latest diet. And you’re over trying to use willpower to get you to your goals, you gotta listen to this episode.

Grab a cup of coffee or a glass of chilled rose, and meet me on the show.

 

Don’t forget to subscribe and leave a review to help this show get in front of even more women!

 

Wanna learn more about the non-diet lifestyle and The Strong[HER] Way? This is where you can learn more about how you can jump start your mindful eating journey with my 30 Day Challenge. And, you can get it for less than a $1/day.

And if you’re on social, you can find me here…

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LinkedIN: https://linkedin.com/in/alishacarlson

How to know it’s time to break up with the scale

In our culture today discipline to the point of obsession, insanity, or extreme is glorified and celebrated.

But what happens when all of that focus weighs us down, distracts, and discourages us? Is there another way we can set fitness goals without going crazy over the number we see on the scale?

For many, ambitious mom bosses, they see themselves as weak or lazy if they aren’t fit, running a successful business, and leading the charge on the PTA–because we often have such high expectations for ourselves and we have so much passion. We can easily get caught up in perfectionism and comparison…which is the exact opposite of self love.

When our tummies look fat or softer than we think they should, we start to obsess. Think about starting a new diet that promises bikini body ready results in 6 weeks. For many of us, we have been taught that being overweight or not looking a certain way made us worthless.

I’m here to remind you that life is more than food, clothes, or what our bodies look like. You were created with a very special and unique purpose in mind, and the good news is, you don’t have to be a certain size or shape to make that happen.

You do however, need to let go of the guilt, shame, and unhealthy mindsets that are keeping you stuck in this toxic cycle.

If you’re tired of setting fitness goals related to weight loss and fat loss, and want to start setting fitness goal to make you feel strong and empowered, you’re in the right place.

Listen to the show!


 

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why ‘just listen to your body’ is horrible nutrition advice

Don’t get me wrong, listening to your body and honoring your hunger + fullness cues is critical to your non-diet lifestyle…

but unfortunately many well meaning coaches teaching on intuitive eating and the anti-diet culture movement fail to teach you how to listen to your body in the first place.

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If you have been dieting (whether you knew it or not) it can be extremely hard to know what your body is saying especially when it seems to just be shouting you want another brownie (insert eye roll). And the more obsessive (often seen as extreme discipline and healthy eating) the harder it can be to discern what exactly your body needs and whether or not you can even trust it.

Let’s face it, we are not taught to trust our bodies. We are not taught to enjoy indulgent foods. And we are not taught that you can be healthy without watching what you eat, tracking your food in some way, or focusing on weight loss/ fat loss.

In today’s episode I am walking you through some of the baby steps that will help you learn how to listen to your body helping you become a more mindful and intuitive eater.

Learning how to know when you’re hungry, when you’re full, and what kinds of foods your body *might* actually be needing from moment to moment is a nuanced practice that takes time, patience, and a lot of grace.

So grab your favorite beverage or head out for a walk, hit play, and learn how you can trust your body around food one bite at a time.

PS.
If you are looking to dive a bit deeper into the world of intuitive eating with a mindful approach, I have a 30 Day Kit that walks you through the foundational skills in daily bite sized bits. You can get that here: https://alishacarlson.com/tmep30daykit/ (did I mention you can get this for less than a $1 a day?!)

PPS. If you know you want to get started on this journey, but not sure you can do it alone, you fill out the form here, and let’s talk!

Oooh, and let’s connect on social if we haven’t already:

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1 Energy boosting tip for busy moms that you probably haven’t tried.

confetti cake cookie bars

Hey, mama! Can I tell you something 🤫You DON’T have to earn that brownie (or any food for that matter)

One thing I never expected when I ditched the diet fueled thinking  was how much more mental energy I would have.🤯

I honestly didn’t realize just how much energy I spent every single day doing mental math on calories in vs calories out. ⚖️

I know it probably sounds a little obsessive, but I used to meticulously count every calorie, macro, or point I put in my mouth or that I burned.
🍟🔥

I was so worried about doing it ‘perfectly’ and still maintaining a calorie deficit to keep the gains coming. I was always thinking about ways I could somehow ‘cheat’ the system and still get results, hello #cheatdays.💪🏻

Without even thinking about it, I would often find myself rewarding my hard work in the gym and my strict commitment to my meal plan with weekend binge sessions or a little extra here and there because I thought had ‘earned it’. 😑

Ultimately though, this was just sabotaging my efforts throughout the week.

Sadly, this is such a common problem the ambitious mamas I work with face as well.

They workout 🏋🏼‍♀️
They watch what they eat 🤔🥦
They are essentially doing it all ‘right’…but without fail, they still end up using food as a reward.

It’s not my client’s fault, it wasn’t my fault, and it’s not yours either.💁‍♀️

We have been conditioned to think we have to earn our food (You DON’T by the way). There are messages all over Instagram and the internet sending us the message we have to earn the splurges or we have to earn the right to indulge.

Of course, I’m not advocating for a free for all either all the time because I don’t believe that serves us either in the long run.

But as long as we are operating in the mindset of earning our food, we will make our choices based off of what we think we deserve rather than making choices with self-control and our best in mind. And end up draining our energy in the process. Which is kind of the opposite of what why we’re working out and making health conscious choices in the first place.

When we are doing things by the book and operating under the mindset of using food as a reward, it subconsciously triggers the feelings you’ve ‘earned’ the brownie.

But because of such restriction throughout the week, we often times over-reward. Instead of eating ONE brownie and being totally satisfied, we scarf the tray and end up feeling pretty crappy about ourselves afterwards.

When you remove the idea you have to earn your food and you stop tracking what you burn vs what you eat, you can eat the foods you would normally reward yourself with mindfulness and a weird sense of peace.

⚡️There is no guilt for messing up again.

⚡️There is no out of control binge sessions happening.

⚡️You can eat the food in the right amount for your body, and move on with your life.

If you want to experience that kind of freedom around food, I can help. Click the link below to get started.

Non-dieting tips for beginners: learning how to become a more mindful + intuitive eater simply

Hey girl! So you’ve decided you’re over counting calories, fed up with tracking your macros, and ready to break up with the scale for good…but you have no idea where to start…

If that is you, you’re in the right place!

On today’s show I share some of my top non dieting tips for beginners.

You will learn practical steps you can take today to become a more mindful eater. As well as how you can learn to listen to your body to help you implement self-control around food without deprivation or restriction.

I promise you, it’s so simple and actually takes very little energy to get started. That is part of what makes it different than any diet you’ve ever tried.

Ready to make healthy eating feel easier? Grab a cup of coffee or pour yourself a glass of wine–depending on the time of day 😉 and hit play!


 

You listened and you’re ready to take the next step…

and if you want to hang out on social, you can find me on:

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For inspiration:

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