Emotional Mastery for Lasting Weight Loss Success | Monday Mindset with Brooke Oniki

In this empowering episode of Monday Mindset, nurse health coach Erin Hart interviews certified life coach Brooke Oniki. Together, they explore strategies to manage thoughts and emotions for breaking emotional eating cycles, especially focusing on a sugar and flour-free lifestyle. Brooke introduces a transformative model to understand how thoughts drive feelings and actions, providing insights applicable to anyone, not just empty nesters. Tune in to learn practical tools for lasting weight loss, improving your relationship with food, and handling emotional challenges with loved ones. Episode #178 is packed with valuable information to help you feel better and achieve your health goals.

00:00 Introduction to Monday Mindset

00:05 Meet Brooke Oniki: Life Coach Extraordinaire

00:37 The Power of Managing Thoughts and Emotions

04:00 Brooke's Personal Journey with Emotional Eating

06:45 Understanding and Allowing Negative Emotions

16:49 The Model: Transforming Thoughts into Results

18:38 Real-Life Application of the Model

23:36 Believable Thoughts for Positive Change

24:03 Building a Positive Relationship with Your Body

26:03 Empowering Thoughts for Parenting

29:31 The Power of Thought Work in Daily Life

38:35 Managing Food Desires and Self-Control

43:12 Using Data to Understand Your Body

45:01 Conclusion and Final Thoughts

To learn more about life coaching with Brooke if you're a mom transitioning to having adult children, check out her website at www.brookeoniki.com to learn more and watch her free video to learn strategies to overcome the #1 problem her clients encounter and how to solve it.

To get support, guidance and accountability with your sugar and flour-free lifestyle so you can lose weight for the last time and achieve your goal body without willpower or calorie counting, go to www.healthyrealfood.com to learn more and sign up for a free coaching call with Erin!

The Ultimate Christmas Gift for Your Future Self | Healthy Real Food Podcast Episode 177

In this episode of the Healthy Real Food Podcast, host [Name] encourages listeners to give themselves a meaningful gift this holiday season by focusing on self-care and sustainable habits. The discussion emphasizes the importance of making choices today that will benefit your future self, sharing practical tips on health and mindset. The host also introduces a comprehensive coaching program designed to support women in achieving their health and wellness goals, including group and one-on-one coaching options. Tune in to discover how you can make this year 'The Year of You' and start transforming your life.

00:00 Welcome to the Healthy Real Food Podcast

00:36 The Ultimate Gift for Your Future Self

02:04 Prioritizing Self-Care During the Holidays

03:07 Creating Your Future Self Today

04:16 Daily Choices for a Healthier Future

05:37 Investing in Self-Care and Coaching

06:04 My Personal Transformation Journey

07:30 The Power of Coaching and Support Systems

09:06 Group Coaching and Success Path Course

12:20 One-to-One Coaching for Personalized Support

13:07 Free Coaching Session and Final Thoughts

To get support, guidance and accountability with your sugar and flour-free lifestyle so you can lose weight for the last time and achieve your goal body without willpower or calorie counting, go to www.healthyrealfood.com to learn more and sign up for a free coaching call with Erin!

Embrace Your Progress: The Gap and the Gain | Monday Mindset Episode 176

In this episode of the Healthy Real Food Podcast, we delve deep into the empowering concept of 'The Gap and the Gain,' inspired by Dan Sullivan and Dr. Benjamin Hardy. Host reflects on the year's accomplishments and setbacks, emphasizing that every step, including failures, counts as progress. Learn how to recalibrate your mindset by celebrating gains rather than focusing on gaps and see setbacks as lessons in disguise. This mindset shift can transform the way you view your journey, especially at the end of the year. Join us to reflect, reset, and step into the new year stronger and more resilient.

00:00 Reflecting on Last Year's Resolutions

00:32 Introducing the Gap and the Gain

02:14 Understanding the Gap and the Gain Concept

04:53 Personal Reflections and Vulnerability

07:29 Lessons Learned and Moving Forward

09:22 Celebrating Gains and Progress

16:02 Challenge for the Week and Final Thoughts

To get support, guidance and accountability with your sugar and flour-free lifestyle so you can lose weight for the last time and achieve your goal body without willpower or calorie counting, go to www.healthyrealfood.com to learn more and sign up for a free coaching call with Erin!

Laurie Lundgren: "Taking Care of the Future Me" | Healthy Real Food Podcast

Join Erin Hart, a registered nurse and health coach, on the Healthy Real Food Podcast as she sits down with Laurie Lundgren. Laurie shares her incredible journey of losing 60 pounds and maintaining her weight loss for over four years through a sustainable, sugar and flour-free lifestyle. In this episode, Laurie discusses her transformation journey, her mindset shifts, and the hundreds of delicious recipes she has created to make healthy eating enjoyable. Laurie, the author of two cookbooks, provides valuable insights during the Q&A session on staying motivated, handling setbacks, and making healthy eating fun. Tune in for an inspiring interview that will guide you towards a healthier lifestyle!

00:00 Introduction to Laurie's Transformation

01:51 Welcome and Introductions

04:48 Laurie's Background and Journey

07:21 Challenges and Mindset Shifts

10:13 Developing a Sustainable Lifestyle

16:51 The Power of Creativity in Cooking

22:50 Paradigm Shift in Eating Habits

30:43 Favorite Recipes and Final Thoughts

31:15 Freezing Tips and Batch Cooking

31:40 Apple Pumpkin Spice Muffins

32:40 Efficient Food Prep and Planning

33:39 The Importance of a Food Journal

35:30 Meal Prepping as a Gift to Your Future Self

35:55 My GFSF Kitchen Facebook Page

37:24 Gratitude and Community Support

37:40 Q&A Session with Laurie

49:52 The Dub Club and Night Eating

55:50 Final Thoughts and Upcoming Events

To get Laurie's amazing cookbooks and meal plans... go to www.mygfsfkitchen.com

To get support, guidance and accountability with your sugar and flour-free lifestyle so you can lose weight for the last time and achieve your goal body without willpower or calorie counting, go to www.healthyrealfood.com to learn more and sign up for a free coaching call with Erin!

Creating a Course Correction Plan for Sustainable Weight Loss

This episode of Monday Mindset with health coach Erin Hart revisits one of the most popular episodes of last year, focusing on the concept of creating a course correction plan for a sugar and flour-free lifestyle. Erin, who successfully lost 125 pounds and kept it off, shares her personal journey, strategies for overcoming food addiction, and the importance of quick and immediate course correction. The episode provides actionable steps and emphasizes the need for self-compassion, connection, and commitment to maintain long-term success in weight loss.

00:00 Introduction and Thanksgiving Greetings

00:14 The Importance of Course Correction

03:00 Personal Journey and Struggles

04:50 Creating a Course Correction Plan

12:45 Strategies for Immediate Course Correction

20:56 Self-Compassion and Continuous Improvement

28:57 Final Thoughts and Encouragement

To get support, guidance and accountability with your sugar and flour-free lifestyle so you can lose weight for the last time and achieve your goal body without willpower or calorie counting, go to www.healthyrealfood.com to learn more and sign up for a free coaching call with Erin!

Episode 174: Your Holiday Survival Guide - Staying Sugar and Flour Free

In this episode of the Healthy Real Food podcast, host shares strategies for maintaining a sugar and flour free lifestyle during the holiday season. With Thanksgiving approaching, learn how to navigate family gatherings, handle cravings, and stay committed to your health goals. The host emphasizes the importance of connection, gratitude, and creating non-food centered traditions, offering practical tips and support for a healthier, more meaningful holiday experience.

00:00 Introduction and Holiday Challenges

02:12 The Importance of a Sugar and Flour Free Lifestyle

03:54 Reframing the Holidays

05:09 Strategies for Navigating Holiday Temptations

07:51 Handling Social Situations with Grace

08:57 Creating Non-Food Traditions

10:31 Dealing with Setbacks and Maintaining Momentum

12:55 Conclusion and Support

To get support, guidance and accountability with your sugar and flour-free lifestyle so you can lose weight for the last time and achieve your goal body without willpower or calorie counting, go to www.healthyrealfood.com to learn more and sign up for a free coaching call with Erin!

Top Five Reasons to Give Up Sugar and Flour This Holiday Season

In this episode of Monday Mindset, explore why now is the best time to transform your health by giving up sugar and flour. Host shares personal struggles and successes, highlighting the benefits such as reduced cravings, sustainable weight loss, stronger relationships, breaking generational cycles, and enhanced spiritual connection. Don’t procrastinate—start your journey to better health today. Free 45-minute coaching calls are available for support.

00:00 Introduction: Transform Your Health This Holiday Season

01:41 Personal Journey: Overcoming Cravings and Weight Struggles

04:53 Top Five Reasons to Give Up Sugar and Flour

04:53 Reason 1: Freedom from Cravings

05:54 Reason 2: Sustainable Weight Loss

06:49 Reason 3: Stronger Relationships

07:38 Reason 4: Breaking Generational Cycles

08:34 Reason 5: Spiritual Capacity

10:20 Taking Action: Start Now, Not Later

12:14 Conclusion: Join the Journey to Freedom

To get your free 45 minute coaching call with Erin to discuss your goals and help you navigate the holidays, go to www.healthyrealfood.com .

To get support, guidance and accountability with your sugar and flour-free lifestyle so you can lose weight for the last time and achieve your goal body without willpower or calorie counting, go to www.healthyrealfood.com to learn more and sign up for a free coaching call with Erin!

Faith Over Fear: Embracing Discomfort for Personal Growth

In episode 172 of Monday Mindset, titled 'Faith Over Fear,' Erin discusses the transformative power of facing fears and stepping into discomfort. Through personal anecdotes, such as installing Christmas lights despite a fear of heights and meeting a refugee family from Ukraine, the episode explores how faith and overcoming fear can lead to significant personal growth and success. She emphasizes the importance of adopting a sugar and flour-free lifestyle, not just for physical health, but also for mental, emotional, and spiritual clarity. Listeners are encouraged to lean on faith, community support, and the strength derived from God to push through their fears and achieve their goals.

00:00 Overcoming Fear: The Key to Your Dream Life

00:12 Introduction to Monday Mindset

01:52 Faith Over Fear: A Transformative Mindset

02:39 A Personal Story of Facing Fear

04:05 The Power of Courage and Faith

07:00 Spiritual Clarity Through Lifestyle Changes

08:00 Embracing Challenges with Faith

09:36 Conclusion: 20 Seconds of Courage

To get support, guidance and accountability with your sugar and flour-free lifestyle so you can lose weight for the last time and achieve your goal body without willpower or calorie counting, go to www.healthyrealfood.com to learn more and sign up for a free coaching call with Erin!