Fit Figure Formula Podcast: Weight Loss for Perfectionists

Helpful? Leave me a commentIn this episode I'll be sharing simple tips I teach my clients in order to keep weight loss simpleIn this episode you will learnThe most important thing to work on when trying to lose weightWhat simple habits to develop And how to keep yourself from falling off And this is exactly what I help my clients with, inside the Fit Figure Formula Coaching Program.Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentDo you feel like healthy food is boring, bland, or just… not satisfying?If you’ve ever said, “I just don’t like healthy food,” this episode is going to completely shift the way you think about eating well.In this episode, I’m breaking down: Why your taste buds are conditioned to crave highly processed foods  How to retrain your palate so whole foods actually taste GOOD  Simple ways to add flavor to your meals without overcomplicating things  The biggest mistakes people make when trying to “eat healthy”  Easy cooking strategies to help you stay consistent with eating at home Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentWhat does consistency look like when life feels heavy?In this episode, we’re having a real and honest conversation about consistency during grief and loss.If you’ve ever felt like you “fell off track” during a hard season… this episode will change the way you see your progress.Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentVacation doesn’t have to derail your weight loss progress. In this episode, I'm breaking down how to stay consistent on vacation without being restrictive or missing out. If you’ve ever felt like you have to “start over” after a trip or felt guilt for how much you ate while cruising, you’ll learn simple practical strategies to help you stay on track while still enjoying your time. Discover how to build flexible habits, stay in control around food, and maintain consistency no matter where you are.If you’re ready to stop starting over and create lasting results, learn more about the Fit Figure Formula.Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentLife doesn’t slow down... and that’s exactly why so many women struggle to stay consistent with their weight loss goals. In this episode, I'm breaking down how to stay consistent even when life gets busy. If you find yourself starting over every time your schedule gets hectic, you’ll learn simple mindset shifts and practical strategies to help you stay on track without relying on perfection. This episode will show you how to build real consistency, sustainable habits, and lasting weight loss results...no matter how busy your life gets.If you’re ready to stop starting over, learn more about the Fit Figure Formula here in the show notes.Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode, I'm breaking down how to stay consistent on your weight loss journey when temptation shows up. If you’ve ever felt like you’re doing great until cravings, stress, or a busy day throw you off track, you’re not alone. Learn why temptation happens, how your mindset influences your decisions, and simple strategies to help you stay committed to your health goals without relying on willpower alone. This episode will help you build the kind of consistency that leads to sustainable weight loss and lasting lifestyle change.If you’re ready to stop starting over and finally build real consistency, learn more about the Fit Figure Formula below. Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentWeight loss isn’t just physical... t’s mental. In this episode, we dive into the power of a tenacious mindset and how it can help you stay committed to your goals, push through setbacks, and keep moving forward even when things get hard. If you want lasting results, it starts with the way you think. Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode, I'm discussing loving yourself through physical touch.This is the last episode in a series on self-love through the lens of the 5 love languages. If you missed the previous episodes go back to episode 76 and take a listen to the series!Listen as a breakdown what you can do to soothe your nervous system, carry yourself with more love, and create your emotional state from the inside out.You’ll learn how your posture, breathing, and movement can shift your confidence, calm your anxiety, and change your entire vibe while you are on your health journey.If you’ve been hard on your body, critical of what you see in the mirror, or waiting to “earn” tenderness… this episode is your permission to soften.Press play and start creating safety, confidence, and self-love.P.S.HERE is the song I mentioned in the podcast... actually I made you a Youtube playlist of songs I'm obsessed with right now. They make me feel empowered, feminine, and remind me to love myself more. Remember to keep loving yourself through physical touch by using your 5 senses to pay attention to your body! Listening to this playlist can get you started. Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode, we’re talking about self-love through acts of service and gifts...the quiet, practical ways to care for yourself that actually reduce stress, burnout, and self-sabotage.If you’re a perfectionist who’s constantly giving but rarely receiving (even from yourself), this conversation is for you.Take the Self Love Step Challenge: Starts this Sunday! 🎧 Thanks for listening. If you loved this episode, don’t forget to subscribe, leave a review, and share it with someone who needs this reminder.Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode, I'm breaking down how affirmations can be a powerful form of self-love and nervous system support, when they’re done with intention instead of force. You’ll learn why affirmations work best when they feel safe, believable, and rooted in compassion...not perfection.We talk about: • Why affirmations fail when they’re used as motivation tools • How your inner dialogue affects stress, emotional eating, and self-sabotage • The difference between toxic positivity and supportive self-talk • How affirmations help build self-trust and consistencyThis episode is for women who are tired of being their own worst critic and want to create lasting change without shame or punishment.👟 Join the Self-Love Step Challenge A challenge focused on movement that is sustainable, and daily self-love habits that actually stick.JOIN THE SELF LOVE CHALLENGE! Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentQuality time is often talked about as something we give to others.. but what if it’s one of the most powerful forms of self-love?In this episode, we explore quality time as a love language with yourself and how small, intentional moments of presence can help regulate your nervous system, reduce overstimulation, and support a healthier relationship with food, movement, and your body.You’ll learn how micro-moments of pause, mindful eating, unplugging from screens, setting boundaries, and spending intentional time alone can improve emotional awareness, reduce burnout, and support sustainable weight loss.We cover: • Quality time as self-care and self-trust • Nervous system regulation and overstimulation • Mindful eating and emotional awareness • Boundaries, saying no, and protecting your energy • Solo walks, solo dates, and intentional restThis episode is especially helpful for women who feel constantly “on,” overwhelmed, or disconnected from themselves.👟 Join the Self-Love Step Challenge A challenge focused on movement as regulation, building self-trust, and practicing daily self-love habits. CLICK HERE TO JOIN THE STEP CHALLENGE JOIN MY FACEBOOK GROUPSupport the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode, I’m joined by hormone coach and women’s health expert Ali Damron, host of the Ali Damron Show Podcast, for a science-backed, no-fluff conversation about perimenopause and post-menopause.If you’ve been feeling confused about what’s happening in your body, or frustrated that weight loss feels harder than ever, this episode is for you.Ali breaks down how shifting estrogen, progesterone, cortisol, and insulin levels impact your energy, metabolism, fat storage, and ability to lose weight.In this episode, we cover:  • Supplements that may be helpful during this phase (and which ones are overhyped) • How and when to get your labs checked, what markers matter, and what to advocate for • Lifestyle changes that actually support hormone balance (without extreme dieting or burnout)Connect with Ali Damron here:WebsiteInstagramAli Damron Show Podcast SpotifyAli Damron Show Podcast Apple Podcasts Hormone Kits Ali mentioned in the podcast: PROOV Oova or MiraSupport the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode of the Fit Figure Formula Podcast, host Stephanie Riles, a dietitian and weight loss mindset coach, continues her series on menopause. Today I'll discuss the symptoms of perimenopause and menopause, share personal experiences, and offers tips and tools for managing symptoms. Topics include dietary changes, stress management, and the benefits of supplements like ashwagandha, omega-3s, and creatine. Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIf you feel like your belly has changed this episode is for you.In today’s conversation, we’re breaking down the real difference between visceral fat and subcutaneous fat, why so many women notice stubborn belly fat during high-stress seasons, perimenopause, and menopause, and what actually works to reduce it.If you’re ready to stop fighting your body and start supporting it, press play.Was this episode helpful? Please consider writing a review and a 5 star rating. Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIf you’re over 40 and suddenly feel more tired, frustrated, bloated, or disconnected from your body...you’re not broken. You may be entering menopause or perimenopause, and no one prepared you for what that actually means.In this first episode of my menopause series, we’re having the conversation most women were never taught to have. We’re breaking down what menopause really is, how hormones shift after 40, and why “doing all the right things” might not be working anymore.✨IF you want a more in depth dive into understanding your hormone I have partnered with Ali Damron, expert hormone coach to offer you a 3 module course all about hormones and gut health. For only 49$ you can get the trainings for life. CLICK HERE to check it out.In this podcast episode you’ll learn:What menopause and perimenopause actually are (and what they’re not)How hormonal changes affect weight, energy, mood, sleep, and motivationWhy willpower isn’t the problem—and never wasWhy dieting harder often backfires during this season of lifeWhat to focus on instead so you can work with your body, not against itMy goal is simple: to help you understand your body, release the shame, and feel empowered as you move through this next phase of life.This is just the beginning of the menopause conversation. Stay tuned to this series all January long! 🎧 Press play and let’s talk about what’s really going on.Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode, we’re talking about the glow up that happens before weight loss... the internal shift, the feminine energy, and the self-care habits that make you feel beautiful long before the scale moves.You’ll learn how to step into the version of yourself who looks good, feels good, and carries herself with confidence right now… not “20 pounds from now.” We’ll dig into why perfectionists delay their glow up, how self-neglect keeps you stuck, and the exact routines, habits, and mindset shifts that create that soft, feminine, magnetic glow before the physical changes show up.If you’ve been waiting for the “right time” to feel confident, put yourself first, or take care of your appearance, this episode will show you why the glow up starts today... not when the scale says so. Tune in and become her now.Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode, we’re talking about how gratitude can completely transform your weight loss journey, especially if you’re a perfectionist or a chronic yo-yo dieter.You’ll learn how gratitude helps you stop micro-quitting, enjoy the process more, build motivation, and finally recognize the progress you’re making. I’ll walk you through what to be grateful for in your body, your journey, and your life, plus simple ways to practice gratitude even if you’re struggling right now.This is the mindset shift that helps you stay consistent, feel better, and create lasting change from the inside out.Tune in and start seeing your weight loss journey through a whole new lens.Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode, I'll break down one of the most powerful mindset tools every woman on a weight-loss journey needs: quality questions.Most of us were never taught how to speak to ourselves in a way that leads to growth, especially female perfectionists who tend to ask dead-end questions like:“What’s wrong with me?”“Why can’t I stay consistent?”“Why do I always self-sabotage?”But those questions don’t move you forward, they keep you stuck in guilt, shame, and frustration.Inside this episode, you’ll learn: ✨ What quality questions are and why they create better results ✨ How your questions shape your actions, self-trust, and emotions ✨ Real examples of how to shift from shame-based questions to solution-focused ones ✨ What to ask yourself when you feel triggered, overwhelmed, or ready to quit ✨ How quality questions help you regulate emotions, avoid emotional eating, and build disciplineIf you’re ready to stop self-sabotaging and start showing up as the highest version of yourself, this episode is for you.Also Check out episode 32 on Negative Self TalkSupport the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIf you’re using Ozempic or thinking about it, this episode is for you.Today I'll break down what the medication does and what it can’t do, when it comes to real, lasting weight loss.You’ll learn why building a fitness identity, mastering your macros, and having a sustainable system still matter if you don’t want to be dependent on medication forever.Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIf you’ve ever eaten food you didn’t even want just to make someone else happy, this episode is for you. 💭In today’s episode, I'll dive into the connection between people-pleasing and weight loss, especially during the holiday season. You’ll learn how this habit shows up in your health journey, where it comes from, and why it’s secretly keeping you stuck.We’ll talk about: ✨ The root causes of people-pleasing and how it affects your body ✨ Why saying “yes” too often leads to burnout, guilt, and stalled progress ✨ How to protect your habits and peace when others pressure you to eat or drink more ✨ How to set boundaries with family and friends, including those rude comments about your body ✨ Simple ways to stay consistent without people-pleasing your way off trackIf you’re ready to take your power back and build the confidence to say no without guilt, the Fit Figure Formula can help you do exactly that, from the inside out.🔥 Black Friday Offer (Last Chance to join the Formula for 2025!): 💥 $200 off enrollment 💥 1 extra month FREE (5 months total) 💥 Bonus 1:1 coaching call for the first 5 women who joinSupport the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIf you’ve ever felt constantly hungry, bloated, or like your digestion has a mind of its own, this episode is for you.We’re talking about the most underrated nutrient in your fat loss journey; fiber.In this episode, I’m breaking down:Why fiber is your fat loss BFF How it helps regulate your hunger, hormones, and bathroom schedule (yes, we’re going there 💩)My favorite simple ways to hit your fiber goalsThe biggest mistakes people make when they start increasing fiber (and how to avoid the bloat)If you’ve ever tried to “eat clean” but still felt bloated, tired, and stuck... fiber might be the missing piece of your macros puzzle.Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentSo you’ve realized your relationship with food might need healing… now what?In Part 2 of this series, we’re talking about what healing your relationship with food actually looks like... and it’s not about more rules, restriction, or willpower. It’s about rebuilding trust with your body, your hunger cues, and yourself. We’ll walk through practical ways to move from control to confidence, from guilt to grace, and from self-criticism to self-compassion.You’ll learn what progress looks like in real life, how to stay consistent without perfection, and how to make peace with both your plate and your reflection.💫 This episode will help you start feeling free, balanced, and confident around food for good.Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIf you’ve ever felt like food controls you instead of the other way around...this episode is for you. In Part 1 of this two-part series, we’re breaking down what an unhealed relationship with food actually looks like, especially for women who tend to be perfectionists.We’ll talk about the signs that your relationship with food might need healing from guilt, overthinking, and “all-or-nothing” thinking to emotional eating, body shame, and constant starting over.You’ll learn how perfectionism feeds these patterns and why control around food often masks something deeper.By the end of this episode, you’ll have a deeper understanding of why food feels so heavy sometimes and where to start if you’re ready to find peace with food again.✨ Listen if you’re tired of yo-yo dieting, food guilt, and feeling like your worth depends on how perfectly you eat.Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentThis episode is extra special! It’s the two-year anniversary of the Fit Figure Formula Podcast! 🎉I’m reflecting on this journey, what’s made it so meaningful, and how you can help it continue to grow and reach more women just like you.In this episode, I’m sharing three simple ways you can support the show.Plus, I’m diving into some of the top lessons I teach my clients that come from the biggest mistakes I see women making when it comes to their mindset, macros, and movement. Whether you’ve been listening since day one or you’re new to the community, this episode is a heartfelt thank-you, a reflection, and a guide to what’s next. 💫Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentDo you ever find yourself feeling guilty after eating — like you “messed up” or have to make up for it later? You’re not alone. In this episode, we’re diving into why guilt shows up around food and how it keeps you stuck in the all-or-nothing cycle.I’ll walk you through:Where food guilt really comes from (and why it’s not your fault)How guilt sabotages your progress and mindsetPractical steps to start letting go of guilt and eating with confidenceIf you’ve ever struggled with that little voice telling you that you “shouldn’t” have eaten something, this episode will give you the mindset shifts and tools to finally break free.✨ Ready to heal your relationship with food and feel in control again? This one’s for you.Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentAre you stuck in the cycle of talking about what you want without taking the steps to actually get there? In this episode, I break down the difference between complaining and committing, and why one keeps you spinning your wheels while the other propels you forward.We’ll dive into:How to spot when you’re complaining (even if it sounds like venting or “processing”)Why committing is the secret to lasting results in weight loss, fitness, and beyondSimple mindset shifts to help you stop making excuses and start making progressIf you’ve been feeling frustrated with your journey, this episode will give you the clarity and encouragement to move from stuck to unstoppable.Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode, Stephanie Riles is breaking down the truth about all the conflicting weight loss advice you see online... because let’s be real, most of it is keeping you stuck instead of helping you move forward.From “just cut carbs” to “do hours of cardio,” the internet is flooded with quick fixes and toxic advice that leaves you frustrated, confused, and questioning if you’ll ever see results.Tune in to discover how to: 💥 Spot the most common lies that keep women spinning their wheels 🚫 Let go of the myths that sabotage progress 🥗 Focus on simple, proven strategies that actually move the needle 💖 Build a healthy lifestyle that feels good AND gets resultsIf you’ve ever felt like you’ve tried everything the internet told you to do and you’re still stuck, this episode will help you cut through the noise and finally see what really works.Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this powerful episode, I’m joined by one of my incredible client Ashley, who used to believe that the only way to lose weight was to train harder and eat less. She was hitting the gym constantly, restricting her food, and still watching the scale barely move—feeling frustrated and defeated.That all changed when she joined the Fit Figure Formula.Tune in to hear how she: 💥 Broke free from the toxic “more is better” mindset 🚶‍♀️Started walking more and stressing less 🥗 Learned to nourish her body with macros instead of punish it 💖 Finally began losing weight in a way that feels sustainable and saneIf you’ve ever felt like you're doing everything right and still not seeing results, this episode will give you hope, strategy, and the exact mindset shift she made to finally see change without the burnout.Ask ChatGPTSupport the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode, I’m breaking down why tracking macros is hands-down the most effective, flexible, and sustainable way to lose fat without cutting out your favorite foods or obsessing over every bite. If you’ve been stuck in the all-or-nothing diet cycle, this is the game-changing strategy you’ve been missing. Learn how macros work, why they beat cookie-cutter meal plans, and how to start using them to see real results. Let’s simplify fat loss and take the stress out of eating for good. Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode, we dive into the real reasons behind your cravings and how to reduce them without relying on discipline alone. You'll learn practical nutrition and mindset strategies to take back control—no more white-knuckling your way through every temptation. If you're a female perfectionist trying to lose weight for good, this one’s for you. 💪🍫 Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentListen as I discuss how your perspective around cheat meals could be ruining your weight loss results. I'll discussing what to do instead, how to ditch the guilt around having treats, and how to start trusting yourself to eat your favorite foods without feeling like you're cheating on your goals. Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentToday I'll discuss common nutrition myths that keep you stuck in your weight loss journey. Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentListen in as I discuss how to start your own garden with my life long friend, Master Gardener Kim Castro. If you would like help with building your own garden click HERE to book a consultation with Kim. Let her help you grow nutritious foods for you and your family!Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentListen in as a interview my client Jenny! She is a soccer mom living in New York with a busy work and travel schedule. She was still able to lose weight, lose inches, and improve her relationship with food all while traveling out of the country. She understands how to hit her macros and is feeling energetic and confident. I'm so proud to get to help my clients transform their lifestyle and live a balanced life while improving their health! Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode I give you 10 free ways to reduce your stress and improve your weight loss journey. Start using these techniques today and watch your weight loss journey transform from the inside out. Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode, I interview Sade Kelly, Time Management Coach for high achieving women. Sade helps ambitious women manage their time to create work-life harmony. She helps her clients gain back 28+ hours weekly & achieve their goals faster. This means you'll have more time for your health habits and for fun!So if you've been feeling like you time is all over the place, or if you have been procrastinating on your health goals this is the podcast for you! Follow Sade on social media:InstagramTwitterTikTokPinterestFacebookYouTube/PodcastFind a freebie or work with Sade👈🏾Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode I'll be teaching you 10 ways to eat carbs and still lose weight. These 10 tips are going to not only help you lose weight but will also help you mange your blood sugars as well. So listen up if you are pre-diabetic, diabetic, or have PCOS. Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode I'll explain why think motivation is better than discipline and how you can use it to take action on your healthy habits.  Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode I will discuss how all or nothing thinking is slowing your weight loss progress. Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode I will discuss 1. Wanting the result vs doing what it takes 2. Knowing what to do vs actually doing it3. Giving your self grace vs letting yourself off the hook Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode I'll teach you1. How to hit your macros everyday without tracking everyday2. The best ways to hit your protein goals3. And how to know how many grams of protein you should be eatingSupport the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode I will discuss how to recognize self love, how to create more self love in your weight loss journey, and why this is important to your mental and physical health.  Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode we will explore1. What shadow beliefs are2. Get clear on what it looks like in real life 3. And take a look at some questions to ask yourself to start identifying subconscious limiting beliefs in order to shift your mindset and lose the weight for good.   Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode you will learn1. Strategies for managing your time so you can lose weight and still live your life2. Mindset shifts you'll need to adopt to make managing your time easier and create healthy habits3. The simple , free tool you can use to be really efficient and productive while building a healthy lifestyleSupport the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode Tianna Trinidad, registered nurse and PCOS expert, and i discuss PCOS, insulin resistance and hormones.Check out today's guest @LoveServedWarm all platforms. She is offering a  complimentary consultation for her Signature 1:1 coaching program. Reach out to her HERE.Follow Tianna's podcast by clicking HERE.Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode you'll learn1. Strategies to stop sabotaging your weight loss on the weekend2. Ways to think about weekend and weekday eating that will help stop the binge and restrict cycle 3. What to after a weekend of over eating Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode I'll discuss what you need to do to get started changing your mindset so you can lose the weight and keep it off. Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode I'm interviewing Lisa Salisbury. She is a heallth and weight loss coach who helps busy women lose weight without constantly counting, tracking, or stressing over every bite. She teaches her clients to listen to their body and uncover the reasons they're reaching for food, when they're not truly hungry. Get Lisa's freebie: What to Do When You Overeat Mini CourseConnect and follow Lisa:Instagram page:https://www.instagram.com/well_with_lisa/Facebook page:https://www.facebook.com/wellwithlisaPodcast website:https://podcast.wellwithlisa.comMain website:https://wellwithlisa.comSupport the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode I'll give you 5 quick swaps you can make to help you lose the weight for good.Support the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating. 

Helpful? Leave me a commentIn this episode I have a special guest, therapist Kiana Joyner! We will be discussing setting boundaries during the holidays. Kiana provides individual therapy, couples/family therapy, coaching, and supervision services to adults 18+ in MN and TX. She specializes in helping high-achieving women find more fulfillment in life.Be sure to follow and contact her with the link below:www.facebook.com/souljourneyproject www.instagram.com/souljourneyproject [email protected] the showIf you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:1. Apply for coaching or download my freebie HERE2. Click the "follow" button and the bell icon to be notified when a new episode goes live3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month! 4. Have a question? Leave me a comment or find me on Facebook and ask!  Q&A5. Rate this podcast! Please provide a review and 5 start rating.