Starting your fitness journey can feel overwhelming, and let’s be honest, there’s a lot of bad advice out there. If you’ve ever believed you had to be sore to see progress, do hours of cardio to “earn your food,” or wait for motivation to strike before hitting the gym… this episode is for you.I’m sharing the truths I wish I knew when I first started strength training; the kind of advice that would’ve saved me years of frustration, burnout, and body shame.In this episode, we cover:Why soreness is not a sign of a good workoutHow to progress in your training (hint: it’s not just about sweat)The myth of motivation — and why discipline is what really mattersWhy you never have to earn your food with exerciseSmarter cardio strategies that support strength trainingThe truth about lifting heavy and “getting bulky”A mindset shift that will change how you show up every single dayThe one voice you need to stop listening to in your workoutsWhether you are brand new to the gym or coming back after a break, this is the episode that bridges the gap between where you are now and the strong, confident woman you're becoming.Resources & Links:Not Another Diet Book – Your no-BS guide to sustainable fat loss, food freedom, and building habits that stickhttps://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Book a 1:1 Coaching Session – Personalized support for your strength and mindset journeyhttps://www.heathermaio.com/coaching-options

We’re diving into the mindset shifts and daily habits that will help you become the healthiest, strongest, hottest, and most grounded version of yourself in 2026.This isn’t about perfection, resolutions, or burning yourself out by January 30th.This is about identity, consistency, and choosing habits that support the woman you want to become.Inside the episode, we unpack:• Why waiting to “feel ready” keeps you stuckHow action builds momentum, and why starting before you feel prepared is the real cheat code to long-term change.• The identity shift every woman needs to makeIf you see yourself as someone who “struggles with her weight” or “never stays consistent,” your brain will make sure that stays true.Learn how to shift your internal narrative so your habits finally match the woman you want to be.• The truth about people who make fitness look effortlessSpoiler: it isn’t easy for them either…• Real reminders for sustainable health, fitness, and self-growthYou’ll hear the simple, actionable principles that move the needle all year long, including:Why consistency matters more than motivationHow to build habits that stickWhy you don’t need perfection — you need repetitionThe mindset shifts that support fat loss, strength training, and confidenceHow to let go of what’s been holding you backWays to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

If you want 2026 to feel different, you can’t wait until you “feel motivated” to start acting like the woman you want to become.This episode gives you a step-by-step game plan to set yourself up for sustainable fat loss, better energy, and un-f**kable with consistency in the New Year, without the all-or-nothing mindset, unrealistic resolutions, or starvation diets.We’re going over the strategies I coach my clients through:- Pre-making hard nutrition decisions so you stop relying on willpower- Building a training plan you’ll actually stick to- Starting your day with protein + fiber so cravings stop running your life- Ingredient prep that takes 20 minutes, not your whole Sunday- Setting weekly non-negotiables so you stop “trying” and start doing- Making an “If This, Then That” plan for the chaos of real life- Creating a default meal to save you on busy days- How your environment quietly makes or breaks your results- The weekly reflection that keeps you accountable all year longIf you’ve struggled with consistency, gotten stuck in diet–quit–repeat cycles, or feel like you’re doing “everything right” without seeing results, this episode will help you finally create a strategy that works for your real life.No extremes. No resets. Just simple, sustainable habits that will make you feel strong, confident, and in control heading into the New Year.Ways to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Warning: You’re walking away from this episode with homework.You’ll need 10 minutes, a notebook, and some alone time — because today, we’re taking you through a real, honest end-of-year inventory.If you want 2026 to feel different, you need to understand what happened in 2025 — what worked, what didn’t, and what you’re done repeating.This episode is not about shame or guilt. It’s not a report card.It’s about getting clear on your habits, your patterns, and where your energy needs to shift — so you can walk into the new year with structure, self-respect, and a plan that fits your life.Ways to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

The Holidays are here, and your motivation is low, your schedule is packed, and you’re feeling the urge to just “wait until January”…But can we not? We don’t want to start the year feeling bloated, hungover, and behind the ball. In this episode, I’m reminding you that doing the least can still move you forward — if you do it with intention. You don’t need to be perfect. You don’t need to do it all. You just need to keep showing up for yourself, even in small ways.We will cover how to stay grounded in your health habits during the busiest season of the year — so you can maintain your momentum and protect your progress without burning out or starting over in January.Ways to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Have you ever found yourself wandering into the kitchen, opening the fridge, and thinking, “Why am I even here?”Today, we’re talking about how to tell the difference between true physical hunger and emotional eating triggers like stress, boredom, anxiety, or exhaustion. You’ll learn how to check in with yourself before you eat, so you can stop turning to food when food isn’t the problem — and start giving your body what it actually needs.What You’ll Learn in This Episode:·       Why we often eat when we’re not hungry — and why that’s not a failure·       The HALT Method for quickly identifying your real need·       What true hunger feels like (and how to tell it apart from a craving)·       A simple 10-second pause that can change how you eat·       What to do instead when you realize you’re just tired, stressed, or boredWays to work with Heather:Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

If you feel scattered, overwhelmed, emotionally all over the place — and keep finding yourself stuck in habits like mindless snacking, online shopping, or late-night scrolling — this reset is for you.In this episode, I’m walking you through the one habit that’s quietly wrecking your focus, mood, cravings, and consistency.·       Why overstimulation is quietly trashing your energy and self-trust·       How your habits may be wrecking your dopamine — and driving more impulsive behavior·       What a 30-minute reset can do for your mood, cravings, and clarity·       How to build this into your day without making it feel like punishment No detox or cleanse is required. It’s about taking 30 intentional minutes to disconnect from stimulation and reconnect with your body, your mind, and what actually helps you feel good.Ways to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options What You’ll Learn in This Episode:

The holiday season doesn't have to mean weight gain, regret, or "starting over" in January.In this episode, we’re covering realistic, doable holiday habits that help you stay on track without food guilt, restriction, or missing out on what makes the season meaningful. If you’ve ever felt like the holidays are a non-stop blur of snacks, stress, and slipping out of your routines — this one’s for you.Whether you're navigating food-heavy gatherings, emotional eating triggers, or just trying to maintain your momentum during the busiest time of year, you’ll walk away from this episode with practical tools to feel good in your body without giving up joy, connection, or dessert.·       How to enjoy holiday food without losing control·       Why “all or nothing” thinking ruins your progress this time of year·       How to handle emotional eating and family stress without turning to food·       Mindset shifts that help you make intentional choices — not impulsive ones·       Easy strategies to keep your habits in place (even while traveling or hosting)This isn’t about restriction. It’s about respecting yourself through the season — and showing up for the version of you you’re working toward.Ways to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

If your energy crashes by 2 PM, you’re constantly craving sugar, or you feel like you’re starting over with food every single day — this episode is for you.In this quick, actionable listen, I’m walking you through how one simple, balanced meal — usually your first — can reset your body, reduce cravings, and make it easier to stay on track without relying on willpower all day.It is time for you to effortlessly start your day in a way that supports your energy, mindset, and metabolism — especially during busy, stressful seasons.Ways to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Why do we always reach for food, wine, or our phones the minute we feel stressed or overwhelmed? And more importantly — how do we stop?In this episode, we’re talking about “the pause” — the powerful moment between urge and action — and how it can change everything when it comes to emotional eating, drinking, scrolling, or any other habit that’s keeping you stuck in a cycle.This episode is for you if:·       You want to lose weight or feel better in your body·       You’re stuck in patterns of late-night snacking, wine-as-reward, or doomscrolling·       You feel like you know what to do, but you keep sabotaging yourself in the moment·       You’re craving a new way to cope that doesn’t wreck your goals·       What the “I’m about to…” moment is — and how to catch it before the habit takes over·       The Pause & Choice Method: a simple framework to interrupt emotional autopilot·       How to tell the difference between comforting yourself and abandoning yourself·       Why self-soothing isn’t the problem — unconscious numbing is·       The 5-Minute Rule to reduce cravings and respond with intention·       How to validate your emotions without turning them into a binge·       A mindset shift that helps you self-regulate instead of self-sabotageIf you’ve ever said, “Why do I always do this to myself?” — this episode will help you pause long enough to finally choose differently.Ways to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options  In this episode, you’ll learn:

When you're stressed, overwhelmed, or emotionally drained, it's easy to reach for quick fixes — food, wine, your phone, or another late-night Amazon scroll. But what happens when the things we turn to for comfort start making us feel worse?In this episode, we're talking about what it means to cope without your go-to coping mechanisms. You'll learn why you're wired to reach for dopamine hits when emotions get uncomfortable, and how to shift out of the cycle of self-sabotage without shaming yourself.We’ll unpack:·       Why stress and exhaustion make you crave quick relief·       The difference between emotional validation and emotional avoidance·       How to pause, choose, and break the habit loop·       What it means to self-soothe without numbing out·       Practical tools to support your health goals — without relying on food or alcohol to survive your dayIf you're working to lose weight, feel better in your body, and build real emotional resilience, this episode will give you the insight (and compassion) to do exactly that.Ways to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

This episode is about more than habits—it’s about identity. If you’ve ever felt stuck in an old story or struggled to stay consistent with your goals, this episode will help you reconnect with the version of yourself that already knows what to do—and start acting like her today.We’ll explore:→ Why behavior change that sticks must be rooted in identity.You’re not trying to become someone else—you’re remembering the woman you already are when you’re at your best.→ How to build identity-based habits that align with your values.We’ll walk through simple examples of how to build habits that reinforce your goals—without needing to rely on motivation or willpower.→ How to audit your environment and choices through the lens of your future self.When you make decisions as “her,” everything changes—from what you eat to how you speak to yourself.→ Why this isn’t about perfection—it’s about consistency.You don’t need to be perfect. You need to act in alignment.  Hold yourself accountable to who you want to be. That’s where the magic happens.Whether your goals involve fat loss, confidence, energy, or self-love—this episode will help you bridge the gap between where you are and who you’re meant to be.Ways to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Stop waiting for motivation and start building a mindset of unshakable commitment. In this episode, we’re talking about what it really takes to become a baddie—someone who shows up for themselves no matter what and treats their health as an essential part of their identity.What you'll learn:·       Commitment > Motivation·       How to upgrade how you see yourself ·       The difference between internal drive and external validation ( and why it matters when it comes to feeling & living at your best) ·       How to use your mistakes and setbacks to your advantage ·       Embracing the messy middle ·       How to respect your body 100% of the time If you’re ready to stop getting stuck and start making real progress, this one is for you.  Ways to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

I get it. You are tired of putting in the work and still not seeing the fat loss results you’ve been hoping for.  You’re frustrated, confused, and feel stuck. I have been there, and I want to help. In this episode, we’ll dive into what may be sabotaging your fat loss efforts—and why you’re not losing weight, even when it feels like you’re doing everything right.Here’s what we’re going to unpack:·       The Impact of Food Quality·       Breaking the “On and Off” Cycle·       Why Hidden Calories are MAJORLY messing with your progress ·       Sleep and Fat Loss·       And most importantly: Sustainable Fat Loss – building a plan you can maintain for lifeIf you’ve been struggling to make progress, this episode is packed with honest, blunt, and practical advice to help you finally break through the frustration and get the results you deserve.Ways to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Confidence isn't something you're born with. It’s built through practice, self-trust, and failure. (you read that right…) In this episode, we're covering the difference between fake confidence and real confidence, and why embracing your weaknesses might be just the thing you need to feel truly at home in yourself. We will cover:·       How confidence is a trust in your growth: It’s not about expecting success every time; it’s about being comfortable with the idea that failure is part of the journey.·       The difference between false confidence and true confidence.·       Why affirmations won’t cut it and how they are keeping you stuck in a cycle of delusion and inaction.·       How to focus on what you can control and forget the rest. ·       Why embracing your imperfections can help build unbreakable self-trust. If you’ve been struggling to feel confident in your body, your career, or your life—this episode is for you. Ways to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Buckle in, b.tches. It is time for HOTober.   We are dedicating the month of October to feeling our best, living our best, and treating ourselves the best. In this episode I am laying out your 31-day plan to help you enter the craziness of the Holidays feeling calm, cool, collected AND hot. We will go over the simple shifts you can use to support yourself and how to hold yourself accountable for the duration on the month. No more waiting for the New Year to get it together. We are making the most of our time, prioritizing our health now. Ways to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

If you've ever hit that wall where motivation disappears and you find yourself skipping the gym, reaching for snacks, and feeling stuck... this episode is your game plan.In this conversation, we’ll unpack the difference between motivation and momentum, and why waiting to “feel ready” is the thing holding you back. You’ll learn how to create a structure that supports your goals even on the days you’re not feeling it.We’ll cover what to do when you’ve hit a slump, how to reconnect with your deeper “why,” and how to build routines that keep you grounded, consistent, and moving forward—even when progress feels slow.If you want to create real, lasting results in your health, your habits, and how you feel in your body… It’s time to stop relying on motivation and start leading with intention.This episode is all about what to do next. Learn how to create momentum, reframe setbacks, and build habits even when life feels messy, or your spark is missing. The path to progress isn't perfect, but it's always worth it.Listen in to shift your mindset, reset your habits, and get back into action—without the burnout.Ways to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

If your goal is to feel better in your body, have more energy, and create sustainable fat loss—this episode is your starting point. We're skipping the food fads and calorie-counting and getting back to basics: eating like an adult who respects herself.In this episode, we're breaking down the real habits that move the needle: prioritizing protein, getting enough fiber, ditching liquid calories (yes, even the nightly wine), and minimizing the processed foods that keep you stuck in the cycle of cravings and food noise. You’ll learn how to build meals that keep you full, support your metabolism, and help you feel in control—not obsessed.This isn’t about restriction. It’s about nourishment that works for your life—not against it. If you’re tired of the all-or-nothing approach and ready for a way of eating that helps you look and feel your best, press play. It’s time to stop eating like you hate your body—and start fueling it like it matters.Ways to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

If your mornings feel chaotic and your nights end with a doom scroll spiral, this episode is your reset button.We are talking about realistic, non-aesthetic routines that support your goals without requiring a 5 am wake-up call, a cold plunge, or a curated kitchen counter. These routines aren’t about discipline for the sake of it—they’re about helping you feel grounded, energized, and a little more like you again.We start with nighttime, because let’s be honest—your morning mood is built the night before. Learn how to slow down, prep your space and your mindset, and set your future self up for success (without needing a full hour of journaling).We break down how just 10 extra minutes in the morning can give you more control, clarity, and ease throughout your day. We’re talking no-scroll starts, simple mindset anchors, intentional daily promises, and building trust with yourself one small habit at a time.Whether you're a busy mom, a working girly, or somewhere in between, these routines are quick, free, and designed to make your day feel less reactive and more aligned with your goals. Ways to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Fall isn’t just for pumpkin spice and cozy sweaters—it’s nature’s reminder that it’s time to let go of what no longer serves you. Bluntly put: it is time to get rid of the bullsh.t. In this episode, we’re discussing what’s keeping you stuck and how to move through it.If you’ve been feeling off, unmotivated, or like your habits are quietly dragging you down, this is your sign to pause, reflect, and reset. You’ll learn how to identify the behaviors that aren’t aligned with the life you want, without falling into shame or self-criticism.We’ll talk about how to be honest with yourself, why being kind is more effective than being hard on yourself, and how to create an “if/then” plan to help you show up differently—even when it’s uncomfortable.This episode is about accountability without perfection, discipline with grace, and rebuilding trust in yourself one decision at a time. Ways to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Another diet will not help you. Grace and curiosity will. If you want to stop overeating for good, this episode is for you. We will discuss why willpower will not work. You cannot white knuckle and diet your way to a better relationship with food.Where you think you need more discipline, you may need more grace. This episode will help you discern where and when both are needed. We will discuss:-       Why you may need to step away from your weight loss goals -       The relationship between overeating and stress-        The relationship between PLEASURE and overeating -       How to best nourish yourself so you can fully support your new goals This episode will help you embrace a healthier, happier, and more balanced approach to eating. You will learn to spot your triggers and navigate your cravings.If you have been feeling stuck, hopeless or like you need to start another diet every Monday, this one is for you.To connect further, use the links below or head to my DMs on Instagram.  Schedule a Session: https://www.heathermaio.com/coaching-optionsNot Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Your willpower doesn't suck. Your environment is just working against you.Every time you rely on motivation to make healthy choices, you're setting yourself up for failure. Willpower is finite, but smart environment design is forever.In this episode, I'm walking you through:·       Why successful people rely on systems, not self-control·       How to audit your kitchen, car, and office for hidden sabotage points·       Making healthy choices the path of least resistance·       The 2-minute rule that makes habit formation effortlessThe goal isn't to have perfect willpower. It's to design your life so you don't need it.This episode is perfect for busy women who are tired of fighting themselves every day and want to make healthy living feel automatic.Your environment either supports your goals or sabotages them. There's no neutral.Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Yes, protein is important. But if you're hitting your protein goals and still feeling frustrated with your results, this episode explains why.The protein obsession has created a generation of women who can tell you exactly how many grams they ate today but can't remember the last time they slept 8 hours or went a day without feeling stressed.Here's the truth:·       Why focusing on one metric rarely creates lasting results·       What happens when you prioritize protein but ignore sleep, stress, and hydration·       The actual hierarchy of what moves the needle for fat loss·       Why "good enough" often produces better results than perfectionThis episode is for the woman who's tired of obsessing over macros while ignoring everything else that affects how she feels in her body.Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Sometimes the most productive thing you can do is quit.Not everything deserves your persistence. Some goals are working against you, keeping you stuck in patterns that don't serve your bigger picture.In this episode, I'm giving you permission to quit goals that:·       Are rooted in self-hatred instead of self-improvement·       Require you to be someone you're not·       Make your life worse, not betterWe'll cover:·       How to tell the difference between a challenging goal and an impossible standard·       The sunk cost fallacy that keeps you trapped in bad approaches·       How to pivot without feeling like a failure·       The difference between giving up and strategic redirectionThis isn't about lowering your standards. It's about raising them to include your mental health, relationships, and overall life satisfaction.Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Your metabolism isn't the villain in your weight loss story. Your approach might be.If you've been convinced that your "slow metabolism" is why you can't lose weight, this episode will change everything. Spoiler alert: metabolic damage is rare, but metabolic confusion from years of yo-yo dieting is common.Here's what's actually happening:·       Why "slow metabolism" is almost never the real problem·       How extreme dieting trains your body to be more efficient at storing fat·       The muscle mass connection that changes everything for women over 35·       How stress, sleep, and inflammation affect your metabolic rate more than geneticsThe solution isn't eating less or exercising more. It's rebuilding trust with your body through consistent, sustainable habits.This episode is perfect for women over 35 who feel like their body has stopped responding to everything that "used to work."Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

You fell off track. Again. Now what?This episode is for the woman who's tired of the shame spiral that keeps her stuck in the same patterns. The one who's perfected the art of "starting over Monday" but never figured out how to actually stay consistent.Falling off track isn't evidence that you're broken. It's feedback about your approach.I'm covering:·       Why shame never motivates lasting change (and what does)·       How to start where you are instead of where you think you should be·       The difference between restarting and resetting (and why it matters)·       One simple action to rebuild momentum without overwhelmThe goal isn't to never fall off track. It's to get better at getting back on track faster and with less drama.Save this episode for those moments when you need a reminder that setbacks are part of the process, not proof of failure.Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Stop blaming yourself for stress eating. It's not a willpower problem - it's biology.Your body doesn't care about your diet goals when cortisol is running the show. Stress eating and emotional eating might look the same on the surface, but they require completely different approaches to solve.In this episode, I'm breaking down:·       Why your body craves sugar and fat when you're stressed ·       The difference between stress-induced hunger and emotional eating patterns·       Why "just stop eating your feelings" is terrible advice that doesn't work·       Practical tools for managing both types of eating that don't involve more restrictionsThe truth? Your eating patterns make perfect sense when you understand what's driving them. This isn't about having more discipline - it's about addressing what's happening in your body and brain.Perfect for women who are tired of feeling out of control around food, especially during stressful periods. No shame, just solutions.To further improve your relationship with food and your body: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Self-compassion without accountability is self-sabotage with better marketing.There's a fine line between being kind to yourself and making excuses. Between honoring your needs and avoiding discomfort. Between grace and giving up.This episode is for the woman who's tired of not knowing when to push through and when to step back.Here's what we're covering:·       The difference between being tired FROM your work vs. tired OF your work·       How to tell if you need rest or if you're avoiding discomfort·       When "listening to your body" becomes an excuse to quit·       The signs you need grace vs. when you need accountabilityThe truth? Sometimes the most compassionate thing you can do is hold yourself accountable. Sometimes the kindest choice is the harder one.We'll break down:·       Red flags that your "self-care" is self-sabotage·       When burnout is real vs. when resistance is normal·       How to be honest with yourself about what you actually need·       Practical strategies for making decisions when emotions are highYou don't need more permission to quit when things get hard. You need better discernment about when pushing through serves you and when it doesn't.Stop using self-compassion as an excuse to avoid growth. Start using it to fuel sustainable progress.Because the goal isn't to be perfect, it's to be honest.Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Today, we're getting real about fat loss - specifically the things I wish someone told me years ago that would have saved me so much time, frustration, and yo-yo dieting.I spent years chasing perfection with my eating, and all it did was lead to those "f@ck it" moments where I'd throw in the towel completely. If you are over feeling like crap in your body and ready to embrace changes that work, this episode is for you. To further improve your relationship with food and your body: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

In this episode, I share the exact mantras that transformed my relationship with fitness, food, and my body—and have helped hundreds of my clients break through their own excuses.If you're:·       Constantly "waiting to feel ready" to start your health journey·       Letting one bad meal turn into a bad week·       Finding yourself "stuck" despite knowing what to do·       Making choices based on feelings rather than goalsThis episode will be your wake-up call.These aren't gentle affirmations—they're tough love phrases I use to call out my BS (and now, yours too). I break down why execution—not information—is what's keeping you from your goals, and how to finally align your environment with your intentions.If you are done with self-sabotage and ready for real change, this episode is for you.To further improve your relationship with food and your body: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Struggling with unpredictable moods, stubborn weight gain, or nights when sleep feels impossible? In this essential episode, we will dig into what changes are and are not happening during perimenopause.Discover lifestyle strategies that can dramatically improve your hormonal health. We'll explore science-backed supplements that work and stress management techniques specifically designed for midlife hormonal challenges.When is it time to consider medical support? Learn to recognize when your symptoms might benefit from HRT, and when lifestyle changes are needed.To further improve your relationship with food and your body: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

In this no-nonsense episode, we're ditching trendy fat loss hacks and getting honest about what works for women tired of being on the weight loss roller coaster. If you're looking for someone to sugarcoat the process or sell you on the latest miracle supplement, this isn't it. Instead, we're diving into the blunt truth about sustainable fat loss strategies that aren't sexy or exciting – but actually deliver results.This episode challenges common misconceptions about hunger, late-night eating, and the endless search for shortcuts. We'll explore why the basics that everyone wants to skip over are exactly what create lasting change.If you're ready for straight talk about the unsexy but effective strategies that successful women use to reach their fat loss goals, this episode cuts through the noise. It gives you actionable steps you can implement immediately. Sometimes the most valuable advice isn't what you want to hear – but it might be exactly what you need to break through your plateaus and create sustainable change.Join me for this candid conversation about the simple, proven approaches to help you feel your best and reach your goals. No gimmicks, no false promises – just straight talk about getting results.To further improve your relationship with food and your body: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Ever feel like you're finally in the groove with your health & wellness routine when life decides to throw you a curveball? Life starting “life-ing” a little too hard—and suddenly your carefully crafted healthy habits start slipping away.In this episode, we tackle the reality of staying consistent with nutrition and exercise when your routine falls apart. Because let's be honest—life is rarely perfectly organized and predictable, especially for women juggling multiple roles and responsibilities.We explore why maintaining some level of consistency during chaotic times helps you navigate stress more effectively and prevents the exhausting cycle of starting over repeatedly. You'll learn practical strategies for creating what I call your "baseline routine"—the essential habits that keep you feeling good even when time and energy are in short supply.We also dig into the mindset shifts that make consistency possible, including how to redefine what consistency means during challenging phases of life. Hint: it might look very different from your "normal" routine, and that's completely okay.Whether you're currently in a season of change or want to prepare for inevitable future disruptions, this episode gives you the tools to maintain your healthy foundation when everything else feels unsteady. Because taking care of yourself isn't just another task on your to-do list—it's what gives you the strength to handle whatever life throws your way.To further improve your relationship with food and your body: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Are you tired of endless cardio sessions that never seem to change your body shape? Have you been chasing that "toned" look without understanding what it really takes to get there?In this episode, we dive into the science and strategy of body recomposition – the process of building muscle while losing fat to create that coveted defined, strong physique you desire.You'll learn why your nutrition approach might be sabotaging your efforts if you're under-eating in an attempt to slim down. This episode breaks down the practical aspects of an effective strength training program, helping you understand what "lifting heavy" actually means for your body and your goals. We look at how to progress safely, how to know if you're challenging yourself enough, and how to structure your weekly workouts for optimal results.Most importantly, we address the mindset shifts that help women succeed in transforming their bodies – moving from purely aesthetic goals to performance-based victories that keep you motivated and consistent for the long term.Whether you're a beginner who's never touched a weight or someone who's been dabbling in fitness but hasn't seen the body changes you want, this episode gives you the roadmap to build the strong, defined physique you're looking for – without endless cardio or restrictive dieting.Tune in to discover how to work with your female physiology, not against it, to create lasting change in how your body looks and feels.To further improve your relationship with food and your body: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Are you tired of the weight loss roller coaster? In this episode, we dive into why traditional approaches might fail you and how changing your mindset can create lasting results.We explore the common mental barriers women face on their fat loss journey - from perfectionism that derails their progress to emotional eating patterns that feel impossible to break. You'll learn why your busy lifestyle and hormonal fluctuations create unique challenges and how to navigate them effectively.Most importantly, you'll discover practical techniques to rewire your brain for success. We'll cover identity-based changes that transform how you see yourself, process-focused thinking that celebrates your wins beyond the scale, and simple habit-stacking methods that make healthy choices automatic.This episode provides actionable strategies for women who want to stop fighting their bodies and start working with their minds. Whether you're juggling career demands, family responsibilities, or both, these evidence-based approaches help you create sustainable change without the overwhelm.To further improve your relationship with food and your body: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Tired of feeling controlled by food cravings? In this episode, we explore how strategic semi-cleanses can help you reset your taste buds and break free from hyperpalatable food addiction, without extreme restrictions or deprivation.Discover when a temporary reset might be what your body needs, and how to distinguish this balanced approach from trendy detoxes that promise miracles. We'll walk through a practical framework for temporarily modifying your diet while maintaining satisfaction and nutrition.Learn what happens to your taste preferences during a 7-14 day reset, what withdrawal symptoms to expect, and how to navigate challenging situations while staying committed. Plus, get actionable tips for creating a supportive environment that sets you up for success.This isn't about perfection or forever-restriction—it's about intentionally recalibrating your relationship with food so you can enjoy everything in moderation while naturally gravitating toward nourishing choices. Hit play to discover how small, strategic changes can lead to sustainable eating habits that last a lifetime.To further improve your relationship with food and your body: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Ever grab that chocolate bar even though you just ate lunch? Or find yourself munching mindlessly during your favorite show? In this episode, we dive into the difference between your body's true hunger signals and the cravings that sabotage your goals.You'll discover why your brain can trick you into thinking you're hungry when you're bored, stressed, or just responding to temptation, and give you the strategies to recognize your body's genuine needs.From hunger scale assessments to nutritional suports that keep you satisfied longer; this episode will give you the tools you need to help you feel your best. It is time to stop fighting against your body and start working with it. Hit play and start transforming your relationship with food, end the frustrating cycle of cravings, and finally achieve sustainable fat loss results that last. To further improve your relationship with food and your body: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

No more performative confidence; we are going for authentic self-awareness. Being so sure of who we are, our values, and our worth, we can enter any room with our heads held high.This episode is for anyone fighting insecurities and struggling to build confidence. We will talk about building evidence-based self-worth, setting goals that bolster confidence, and recognizing when imposter syndrome is a good thing and when it is holding you back. No more faking it until you make it; that’s not helping. It is time to show up as your true, authentic self.  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Forget complicated health plans. This episode is your cheat sheet for feeling great with minimal effort, because changing your life and feeling good is simple and with the right tools you can make it happen with ease. I will supply the toolbox; you get to cherry-pick what you want to take and how you use it. If you want simple strategies that bring real results, this episode is for you. Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Keeping up with the Joneses keeps you anxious, unhappy, and stuck. Thinking that the keep to happiness is more is the reason you never feel content and fulfilled. This week we are talking about the beauty of staying in our own lawn, enjoying where we are and what we have and how cultivating that type of awareness and presence the exactly the thing we need to help us feel like we have it all. Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

You want to lose fat, you want to look toned, and you want to heal your relationship with food in the process. Sound too good to be true?It's not. By focusing on sustainable shifts, nourishing your body, and adding more health to your life, you can have it all. This episode will give you the strategies you need to help you look and feel your best.  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Are your good habits slipping? Are you skipping the gym a little more than usual? Snoozing your alarm? Forgetting to meal prep? Waiting for motivation to get started?That is the CREEP. When we let little things slide and get a little too comfortable being lazy.This episode is a pattern interrupter that will help you spot and stop the three most common ways we slowly self-sabotage without even noticing.If you have been feeling slightly off, this one is for you.  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

If you scroll back far enough, you will see episodes with “Manifest!” in the title, but it’s been a loooong time since I’ve suggested manifesting to anyone.  I believe it is messing us up, keeping us stuck, and maybe making us a little lazy.Vision boards and affirmations are great, but without action – they are delusional thinking. In this episode, we will talk about why stopping manifesting can be the most powerful thing you can do because it gives you the power to focus on what you can control: Your Actions.  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Binging is not about your lack of willpower – it is your unmet needs screaming for attention. This is not another diet conversation; it is real talk about why food has become your coping mechanism.If you are struggling with binge eating, this episode is for you. We will discuss hunger, comfort, avoidance, and controlling your food. You will discover:-       Why dieting is derailing your recovery-       How unmet emotional needs trigger binge cycles-       The benefit of eating ENOUGH-       How joy and pleasure can be your saving graceThis conversation has no room for shame, just honest strategies to help you break free from binges for good.  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Are you tired of starting over? This episode may be the reality check and (loving) kick in the pants you need. We will cover the ways to building habits, create more ease and constructing the most delicious consistency. Because following the plan – not your mood is the goal.Being sick of your excuses is a good place to be; it means you are ready to make meaningful changes. Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

Let me set the stage: You have six weeks to get your sh.t together and feel confident in a swimsuit. You know better to jump into the latest crash diet, but you want to look GOOD.  So, what do you do?? I got you.In this episode, we're breaking down six simple habits that'll have you feeling confident and swimsuit-ready without trashing your metabolism. This is not about shrinking; it is about becoming the most confident, energized, and healthiest version of YOU! Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1Schedule a Session: https://www.heathermaio.com/coaching-options

It is time to stop being your own worst critic. To leave with your inner mean girl and embrace your potential. This episode is your ultimate breakup letter to self-doubt. Feeling dramatically better is possible; it only takes a little effort and a willingness to change your story.  This is not BS toxic positivity - it is a guide to transforming how you see yourself and showing up for your goals. In this Episode, You'll Learn How To: - Crush the "I'll start tomorrow" mentality forever - Stop arguing with yourself and create non-negotiable standards  - Recognize when you're thinking instead of doing (and how to fix it) Hitting pause on your goals and dreams is no longer an option. It is time to become your biggest cheerleader. Your reputation with yourself is what you practice and rehearse - so let's rewrite that script, shall we?  Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Tired of starting over? Ready to break free from the cycle of sporadic motivation and build lasting habits that stick? Of course you are. You’re too cute to keep falling off the wagon.   In this episode, we're diving deep into the secret sauce of consistency – and trust, it's not about perfection.  It's about progress, self-compassion, and becoming the most resilient version of yourself. What You'll Learn: • The truth about why those tiny, daily actions matter more than epic weekend warrior moments • How to rewire your brain to make consistency feel *almost* effortless • Practical strategies to keep showing up – even when Netflix and wine are calling your name. No more all-or-nothing thinking. No more beating yourself up. Just honest, actionable strategies to help you become and feel consistently amazing.   Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

A bad day is not an excuse to trash yourself.  When life throws you a curveball, it's an opportunity to practice resilience, not a reason for self-destruction.  One mistake is not a permission slip to throw in the towel until tomorrow. Instead of letting a hiccup derail you, use it as a springboard to help you navigate change.  This episode is your ultimate guide to navigating tough times without self-destructing. Learn why: • One bad moment doesn't equal a bad day • Self-sabotage is NOT self-care • Resilience is a skill you can develop (and how to do it!) Discover practical strategies to: • Stop throwing in the towel when things go wrong • Treat yourself with compassion during difficult times • Rebuild your day, moment by moment If you struggle with emotional eating, negative self-talk, or giving up as soon as things get tough, this episode is for you.      Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Ever feel like your brain is sabotaging your health goals faster than you can say "emotional eating"?  What if your mind was your most powerful health tool – not your biggest enemy? In this episode, we're diving deep into the mind-body connection that nobody wants to discuss.  No fluffy affirmations, no toxic positivity – just honest strategies for emotional wellness that move the needle. We will: - Unpack the sneaky ways stress hijacks your health goals - Expose the truth about emotional eating triggers - Develop rock-solid self-compassion techniques that don't feel like BS - Give you a mental resilience toolkit that works in real life You'll walk away understanding: - Why your emotions are critical to your health transformation - Practical mindfulness strategies that take minutes, not hours - How to break the cycle of stress-driven self-sabotage - Techniques to rebuild your relationship with yourself Perfect for the woman who: - Feels trapped in a cycle of stress and unhealthy coping - Wants to understand the emotional side of her health journey - Is ready to stop fighting herself and start supporting herself If you're done with surface-level advice, ready to create genuine inner peace, and want to understand the emotional landscape of your health – this episode was custom-designed for you.   Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Finding Your Fitness: Exercise That Feels Good, Not Punishing Raise your hand if you're tired of workout routines that make you want to run (away, not on a treadmill).  What if exercise could feel like something you look forward to – not another item on your guilt-laden to-do list? In this episode, we're blowing up everything you thought you knew about fitness.   No more punishment, no more boring routines, no more feeling like you're failing before you even start.  If you're done feeling bad about exercise, ready to discover movement that lights you up, and want a no-BS approach to getting stronger – this episode was made for you.   Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Are you sick of nutrition advice that sounds like it was written for a robot? Ready to ditch the diet drama and enjoy eating?  In this nutrition-focused episode, we'll discuss everything you need to know about fueling your body to help you feel your best.   Forget complicated meal plans and restrictive eating – we're talking real-world nutrition that fits your crazy-busy life AND helps you reach your body-related goals. Perfect for the woman who wants: - Nutrition advice that doesn't require a PhD - Realistic strategies that work - To stop feeling guilty about everything you eat If you're done with diet confusion, ready to eat for energy and feel amazing, and want nutrition advice that makes sense – this episode is your new best friend.   Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Ever feel like transforming your life requires superhuman effort? What if it doesn’t have to?  What if you could create lasting change in just two minutes?  In this episode, we're cracking the code on habit formation and giving you the ultimate toolkit for personal transformation. Get ready to turn those "someday" dreams into "right now" actions. We will: - Decode the psychology behind why habits stick (or don't) - Master the 2-Minute Rule that makes change feel ridiculously simple - Unlock a powerful self-questioning technique that designs your personal growth roadmap - Reveal how microscopic actions can trigger massive life transformations After this episode, you'll walk away knowing exactly: - Why your past habit-building attempts have crashed and burned - How to permanently break through self-sabotaging patterns - Exactly how to create a personalized strategy that feels more like freedom than force If you're tired of spinning in the same frustrating cycles, ready to move far beyond your limitations, and want a no-BS approach to personal growth, this episode was designed specifically for you. Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Are you trapped in the endless cycle of yo-yo dieting, feeling frustrated and defeated?  Are you sick of starting only to feel like you need to start over a few weeks later? You are not alone - 95% of diets fail. You are not the problem; the diets, cleanses, and protocols are.  In this episode, we'll discuss the myths of traditional dieting, why they will never work, and what to do instead. We will cover the path to body transformation that goes far beyond counting calories. We will talk about: ·       The psychology behind why most weight loss attempts backfire ·       Critical mindset shifts that separate success from repeated failure ·       Foundational strategies for fat loss that actually work long-term ·       How to treat your body with respect and create lasting change This isn't just another weight loss podcast—it's your roadmap to breaking free from diets for good.  Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

This is your year.   This time, you will make resolutions so perfectly aligned with your goals and desired outcomes that failing at them is not an option.  You will walk into 2025 with the skills needed to set yourself up for success and effortlessly thrive. Sounds good, doesn’t it? It can be your reality; all you need is a solid understanding of where you are, where you want to be, and what you are willing to do to get there. This episode will walk you through simple shifts you can make now to help you release what is holding you back.  No more flop eras. From here on out it will be aligned actions, inspired behaviors and delicious discipline. If you feel the pull to level up, this episode is for you.  Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

It is your time to shine Honey Baby.  The daydream version of yourself: the one who has her sh*t together, accomplishes her goals, treats her body kindly, and shows up for herself fully.   This episode focuses on what you can do right now to start supporting your growth, goals, and self.   You will be given practices to help you create a focused mindset that aligns your ACTIONS with your aspirations.  If you feel the pull to level up, this episode is for you. Think of it as a jump-start to your New Year’s glow-up.   Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Do you have fat loss goals? Do you want to feel amazing in your body? Do you want to eat in a way that helps you feel your best and do so with ease? If you answered yes to any of the above, this episode is for you. This short and sweet podcast will discuss three ways to make meal prep a breeze and set up your kitchen for success.  If meal prep feels like too big of a chore, does not happen regularly, or is something you dread, this episode is for you. I cannot cook your chicken breast for you, but this is the next best thing.    Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Starting a fitness routine is scary, but do you know what is scarier? Never starting at all.  This episode is the advice I wish I had at the beginning of my fitness journey when I was too scared to start, unsure of what to do, and playing small.  Whether starting from square one or looking to level up your current exercise routine, this episode is for you. No more overthinking, making it complicated, or causing fitness to be overwhelmed.  This episode will help you find your motivation and give you the support you need to become a Muscle Mommy.    Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

You want to know that you have your back.  You want to know that you are someone you can depend on. Confidence does not come from putting on your favorite jeans; it comes when you know you are someone you would do anything for – and that happens when you spend time today making sure tomorrow will be easier. You want to set future you up for success. Not leave her a mile long to-do list. This episode a short and sweet pep-talk that will help you make sure you are following through for you. If you are sick of starting mornings feeling behind the ball, if you are always telling yourself, “I will start Monday” and never seem to start – this one is for you.   Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

If you dread the holidays every year because of the lack of control you feel over your diet; this is for you.  You can have your cake and eat it too. Even better, you can eat it without shame, guilt, or fear that by having that cake, you have undone all your progress and will have to start over again on Monday.  If you start every January trying to undo everything you ate from Thanksgiving until the New Year, this episode is REALLY for you. We will discuss simple and easy ways for you to enjoy the holiday season without stressing about your waistline, helping you feel your best without deprivation or restriction. Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Ever wonder why your fat loss journey feels so HARD?  You are doing everything right, but nothing is working, results are taking forever, and you can never seem to keep them when they come It might be because you are believing some fat loss BS, marketing, and myths.  In this episode, we will set the record straight, helping you break free from misleading, outdated, and harmful beliefs holding you back from progress. If you have ever been confused about nutrition advice, are not sure if carbohydrates are wonderful or harmful, if fat is your friend, if fasting will help you, if you need a cleanse, and generally – what you should be eating to help you shed fat and feel great – this episode is for you.     Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Feeling stuck with your fitness, nutrition, or personal development journey? Hitting a plateau is completely normal, but staying there doesn't have to be.  This episode discusses practical strategies for reigniting your motivation and pushing through the slump. Setbacks are part of any growth, fitness, or wellness journey. Understanding the causes of motivation dips will prepare you for how to navigate through them.  We will cover how mindset shifts, small goals, and celebrating non-scale victories can pull you out of a slump and get you back on track.  Whether your plateau is currently happening, has yet to happen, or has been holding steady for years, this episode will help you push beyond it.    Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Struggling with body dysmorphia can be consuming, but healing is possible. It starts with shifting your expectations and honest self-reflection. In this episode, we will discuss how to navigate body dysmorphia, find your triggers, and change your inner dialogue. If you are sick of talking junk to yourself, of looking in the mirror and picking apart what you see, and are ready to make peace with your body, this episode is for you.    Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Why you are not reaching your fat loss goal ↓ In this episode, I will break down the four common reasons you may struggle to reach your fat loss goals.  Whether you are just starting your wellness journey or if you have been throwing hands with the same fat loss goal for the last twenty years, this episode is for you. We will cover: -       The beauty, blessing, and benefit of TIME  -       Dietary Misconceptions: Why you may not be eating what you think you are eating  -       Liquid Calories  -       Calorie and Step Trackers  -       How to create a fat loss plan that adds to your life This episode will give you a better understanding of the fat loss process and help you create a plan tailored to your lifestyle and goals.  If you need more help reach out below to schedule a session.     Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Is chasing pleasure causing you more pain? In this episode, we will discuss the true cost of YOLO-ing your way through life because what may feel good in the moment may be the same thing bringing you more shame, discomfort, and pain.  We will cover the psychological dynamics that tempt you to give in to cravings and impulses – even when you know those behaviors are not serving you.  If you have ever felt like you are self-sabotaging your way through life, repeating the same mistakes over and over, this episode is for you.  overcomeIt will help you identify triggers, move through cravings, and build discipline.  Learn to balance the scale of present AND future joy, ensuring that your choices align with your goals and the person you aim to be.  If you want to connect further, use the links below or DM me on Instagram to schedule a session.   Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

It is time to get clear on the realistic sacrifices you will have to make to achieve and maintain your fat loss goal. In a world full of quick fixes and magic pills, this podcast is a healthy serving of reality.  We will focus on the truth behind any fat loss goal. You will walk away with a better idea of the effort needed to achieve your goals and a plan that will help you get there. We will discuss the behaviors that you may have to give up to get to where you want to be.  From your relationship with alcohol and exercise to the importance of meal planning – we will cover it all.  Tune in for a candid conversation on making sustainable changes. Whether you are just starting your fat loss journey or have been struggling for years, this episode will help support your goals. If you need help tailoring a custom plan suited to your lifestyle reach out using the link below or DM me on Instagram.    Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Pushing Past Stuck.  There is no gatekeeping around here. I am spilling every secret to help you overcome self-sabotaging behaviors and patterns.  We will unpack the stories holding you back and discuss how to spot and prepare for your triggers.  No more being caught off guard by your bullsh.t. This episode will leave you feeling prepared and ready to take on the behaviors holding you back.  Whether you are struggling in your personal life, with your nutrition and fitness, career, or in relationships, this episode will help.  Think of it as your bestie who loves you enough to tell you when you deserve better and will hold your hand while you get there. If you would like to continue the conversation discussing your sticking points, use the link below or DM me on Instagram.    Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Maybe she was born with it? Or maybe she worked her peach off for it?  In today’s episode, we dig deep into the qualities, traits, and habits of women who seem to have an effortlessly healthy relationship with food.  If you ever wondered how someone could have a brownie, enjoy it guilt free and stop before they are grossly full - this episode is for you. We will cover the importance of: -       Having a Growth Mindset -       Being Curious  -       Staying Non-Judgmental  -       Embracing the Eb and Flow of nutrition, cravings, and your body  -       Nutrition 101: Using knowledge to empower your choices  This episode is not just about what you eat. It is about how you view what you eat and how you feel about your choices. With a few mindset shifts and a bit of effort, you can drastically improve your relationship with food.  For more information or to connect directly, use the links below.   Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Have a gut feeling? You may want to listen to it… Our gut is called our second brain for good reason. The health of our gut plays a large role in our mental health.  This episode will discuss the gut-brain axis, covering how your gut microbiota communicates with your brain and influences your mood, cognition, and overall mental well-being.  Exploring how an imbalanced gut can lead to mood disorders like anxiety and depression, and identify strategies for optimal gut health. I will share my most effective tips for improving your gut microbiome with diet and lifestyle changes. If you have been feeling like a bloated baddie or your baseline has been a little too blah for your liking – this episode is for you.  Whether you’re struggling with digestive issues, mood swings, or looking to improve your overall well-being, this episode is full of information to help you thrive. If you want to continue the conversation, head to the link below or DM me on Instagram.   Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Are you feeling the pull to re-download My Fitness Pal? Before you jump, listen to this episode. Calorie (and macronutrient) tracking is a complicated, complex subject. For some people, it is a tool that can set them free. For others, it is a cage.   When it comes to calorie tracking, you have to know yourself. This episode will help you decide whether tracking your food is the right call.  We will discuss the science of nutrition, the benefit of knowing what you are consuming, what tracking systems to use, and how to do so without losing your mind.  We will also discuss when to set the calorie tracker down and walk very far away.  This will be a balanced discussion focusing on the benefits and downsides of both sides. If numbers trigger you, it is not the episode for you. If you are wondering about calorie tracking, and what your macronutrient breakdown should be or are frustrated with your lack of progress – hit the play button. To continue this discussion, considering your lifestyle and goals, use the link below or DM me on Instagram.   Join the September Reset Coaching Group: https://newyorksportandfitness.lpages.co/nourished/ Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Change is hard. But do you know what is harder? Staying stuck in your bullsh.t. This episode will walk you through the actions needed to make your ideal reality your REAL reality.  No fluffy affirmations; we are going for true behavior change.  We will cover the science behind why change is hard and discuss the steps you can take to rewire your brain for change.  Combining curiosity with visualization, you will be given all the tools to help you move past self-sabotage for good.  If you want to continue the conversation, use the link below or head to my DMs on Instagram.    Join the September Reset Coaching Group: https://newyorksportandfitness.lpages.co/nourished/ Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Fall is around the corner, which means it is time to be like the season and shed anything that is not serving you. Leave draining habits in the past and make room for ones that expand one.  This episode will help you remove anything that is not positively adding to your life and do so in a way that feels supportive and intuitive.  If you are ready to leave your bullsh*t behind, this episode is for you.  Join the Five Week Nutrition Reset Program: https://newyorksportandfitness.lpages.co/nourished/ Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Does being the healthiest version of you feel amazing?  Yes.  Does it also come with some scarifications that do not feel great at the time? Also, yes. Becoming and STAYING someone who treats herself amazing, shows up for herself fully and supports her future self will take work.  The magic comes from understanding that working on your health and growth has fantastic payoffs. Working on your bullsh*t may be the easier route at the moment, but it will cause more pain in the future.  This episode will unpack the truth about becoming the best version of you: the good, the work, the effort, and the payoffs. If you have been feeling frustrated, like you are not making any progress, and are wondering if you are doing enough – this episode is for you.   Schedule a call with Heather or Join the Five Week Group: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Are you feeling overwhelmed by stress? You are not alone. Life tends to life a little too hard at times.  This episode has tools to help you navigate the most challenging times.  We will explore how to identify your triggers and become aware of stressors before they become a problem.  We’ll also discuss mindfulness practices to help you stay grounded, and ways to stay rooted in the present moment. From time management strategies to lifestyle choices, we will cover all the ways you can keep stress at bay and be equipped to deal with stressors when they pop up. Think of this episode as your stress survival guide to keep in your back pocket whenever needed, because you are too cute to walk around upset.   Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Let’s explore the science of gratitude (without boring ourselves to sleep). We all know that gratitude does impressive things, and listing a few things we are grateful for daily can cause powerful changes in our lives. But how powerful are those changes? Is taking the time to drill ourselves about our blessings every morning worth it? Yes – but only if you are going all in on it.  This episode will help you make the most of your gratitude practice and put any time spent reflecting and journaling to good use.  This episode is for you if you want to build more resilience, create deeper relationships (with your loved ones and yourself!), and see opportunities instead of problems.   Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

What does a good relationship with food feel like?  What does it look like?  How would you nourish yourself if your relationship with food was in the best place possible  This episode will help you answer those questions and more, along with helping you create a plan perfectly tailored to your goals and lifestyle that will help you get there.  We will address the five common obstacles that may be hindering your path to a healthier relationship with food and provide you with practical alternatives to overcome them.  If feeling good in your body and eating in a way that keeps you feeling fantastic and satisfied is on your to-do list, this episode is for you.   Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Build more confidence and overcome your self-doubt.      Sounds great, right? But how do you do it? This episode has you covered. You will be given the tools to help you identify and challenge the limiting beliefs holding you back AND help you reframe them.  Focusing on the actions that will help you build self-trust, grow your confidence, and show yourself that you are someone you can depend on.  Covering everything from the power of positive self-talk, self-compassion, and true self-care, this episode covers actional steps that will grow your confidence and step into the knowing that you are someone you would do anything for.      Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

No more letting your good habits fall to the wayside. No more “starting over” and “falling off the wagon” … It is time to define and REFINE your baseline. By focusing on your foundation, you can have your cake and eat it, too—enjoy all the benefits of a healthy lifestyle without sacrificing fun.  This episode will empower you to set priorities and define your daily and weekly non-negotiables. This will enable you to align your goals and establish a strong foundation for success, putting you in control of your healthy lifestyle.  We will also discuss my favorite nutrition tip to keep you feeling good while enjoying everything you love.  Combining grace with accountability and discipline with flow, we will explore all the ways to ensure you take amazing care of yourself every day without sacrificing any enjoyment.    Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Do you want to be more consistent? Set a goal, and know you will do everything possible to achieve it. Do you want to know that you are someone you can depend on? Of course, you do, and discipline is the bridge that will help you get there.  In this episode, we will discuss the absolute magic of discipline and, more importantly, how to create more of it. You will learn how to create routines that support your desired outcomes and build habits that make those routines automatic.  This episode will give you the tools to become someone you can trust by teaching you how to practice delayed gratification and create more accountability for yourself.   Combining self-discovery with empowerment, this episode will give you the tools to unleash your inner strength and build discipline to help you create extraordinary results.  Schedule a call with Heather: ⁠https://www.heathermaio.com/coaching-options⁠ Purchase the Magic Mindset Self-Paced Program: ⁠https://www.heathermaio.com/hello-health⁠  Purchase Not Another Diet Book: ⁠https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

It is your time to bloom into exactly who you want to be.  The daydream version of yourself: the one who has her sh*t together, accomplishes her goals, treats her body kindly, and shows up for herself fully.   This episode focuses on five self-care strategies that will support your growth.  Covering the power of intention, how to clear and reset your energy, why you may need to set a few more boundaries, and two more tips to keep you on top of your game.  You will be given practices to help you cultivate a focused mindset that aligns your ACTIONS with your aspirations.  If you feel the pull to level up, this episode is for you. Think of it as a jump-start to your glow-up.     Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Sometimes, the best gifts you can receive are the ones you can only give yourself.  In this episode, we will discuss two super simple, completely free, and majorly impactful gifts you can give yourself that will make your days much more carefree, easy, breezy, and beautiful.  Discover how handling life head-on can boost your mood and reduce stress and how one simple shift in your environment will invite a sense of calmness into your home.  This episode is for you If you are looking for simple and practical tips to improve your days.   Schedule a Session with Heather: https://www.heathermaio.com/coaching-options Invest in the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Do you need help maintaining nutritional habits you feel good about?  Do you feel like you spend weeks, sometimes months, being ON with your wellness habits, but somehow, they always slide back to a not-so-healthy baseline? Do you have trouble finding and staying in a nutritional stride you feel good about? If you feel like you are always starting only to find yourself re-starting a few weeks later, this episode is for you.  We will discuss six fool-proof ways you can make your nutritional routine life-proof.  No more falling off on the weekends, over the holidays, or during the long, lazy summer days.  With a few simple shifts and a little effort, you can set yourself up to always feel your best.  Aiming for perfection is over; we are setting ourselves up to succeed by focusing on consistency, kindness, and listening to our bodies.  Schedule a Session with Heather: https://www.heathermaio.com/coaching-options Invest in the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

It is time to enter your growth mindset girly era.  No more seeing problems; it is time to see opportunities in every situation.  This episode will cover the two habits you can implement today to make wins and successes and ease your new normal.  Limiting beliefs will disappear when you realize how a few small shifts can change the way you look at yourself and the world around you.  If you feel the pull to create more accountability in your life and do so from a place of love and compassion, this episode is for you.  Schedule a Session with Heather: https://www.heathermaio.com/coaching-options Invest in the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

You want to eat intuitively and in a way that helps you achieve your body-related goals… Does that mean you need to pick a side? Work on learning to listen to your body or lose a few pounds.  Not necessarily.  You can have your preverbal cake and enjoy it, too. When you focus on mindful eating, you can combine the power of your body’s wisdom with the knowledge of what to consume to allow you to feel your best. If you are over-dieting, want to listen to your body, and learn to nourish yourself in a way that allows you to feel and live at your best, this episode is for you. We will cover the principles of mindful eating, discuss the cues you can look for to help you better learn to listen to your body, and you will be given a mindfulness exercise that will completely change how you eat your “trigger” foods and navigate emotional eating. Schedule a Session with Heather: https://www.heathermaio.com/coaching-options Invest in the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Get in B*tch; we are treating our bodies well while we work our way towards our goals.  If you have any fat loss or body-related goals, BUT you refuse to treat your body like crap to achieve them, this episode is for you.  We will discuss the importance of finding your real why, the reason driving your goal, and how to use that knowledge to get you where you want to be.   Discussing seven ways to help you progress, you will walk away from this episode with a better understanding of how your body works and how you can support yourself and your goals.   Schedule a Session with Heather: https://www.heathermaio.com/coaching-options Invest in the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

It is time to flip the script on aging and embrace the magic it is: a time to embrace your inner badie. You are older now, and with age comes a greater understanding of who you are, what is important to you, and how you want to show up in the world.  Whether you are 20 or 80, this episode will help you embrace where you are with actionable ways to start showing your body more respect and deepen your relationship with yourself.  Think of the next twenty minutes as having a conversation with your best friend that will remind you of your worth and give you the nudge needed to make a few delicious and empowering changes.   Schedule a Session with Heather: https://www.heathermaio.com/coaching-options Invest in the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

It is time to ditch your excuses, put any ounce of procrastination to the curb, and finally, make fitness one of your foundational habits. Whether starting from square one or looking to level up your current exercise routine, this episode is for you. No more overthinking, making it complicated, or causing fitness to be overwhelmed.  This episode will help you find your motivation and give you the support you need to become a fitness queen.   Schedule a Session with Heather: https://www.heathermaio.com/coaching-options Invest in the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Get in, Queen; we are setting ourselves up to thrive.  This episode will focus on four ways to set your future self up to thrive. We will walk through simple and actionable ways to help you get clear on what is important to you, remove anything and everything not in alignment with your ideal, and rinse and repeat from there. If you are ready to let yourself win and drop any bullsh*t that may be holding you back, this episode is for you.  Schedule a Session with Heather: https://www.heathermaio.com/coaching-options Invest in the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Let me set the scene: The weather is perfect. There is a nice breeze; it is hot enough that jumping in the water sounds refreshing but not so hot that you can’t walk barefoot in the sand.  You put on your favorite swimsuit without feeling the need to grab the coverup that covers almost every square inch of you.  You sit by the pool comfortably and confidently, feeling great in your body with no desire to hold a towel over your stomach.  You have been honoring your body for the last six weeks, and your commitment to treating yourself with kindness has paid off. Sounds great, doesn’t it? Even better is it is fully available to you.  In this episode, you will be walked through the steps Heather gives to anyone who wants to feel amazing in their skin and do so in less than two months.  This episode is for you if you want to feel your best this summer.   Upgrade your relationship with yourself and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

It is time to separate fitness fact from fiction.  Can you get bulky from lifting heavy? Should you do cardio before or after your workout? When is the best time of the day to train to optimize your results? Is it possible to create long, lean muscles? How can you grow your butt while shrinking your waist? This episode is for you if you want answers that will empower you in the gym and help you separate fact from fiction. We will cover the biggest fitness myths and lies that keep you from progressing and seeing results.     Upgrade your Relationship with yourself and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Do you feel like you are doing everything but getting nowhere? Do you try your hardest to check all the correct “health and wellness” boxes but always end up back in the same spot, spinning your wheels, struggling to find consistency and flow? If your Monday – Friday is flawless, but your weekends crumble into a pile of bullsh*t you are trying desperately to avoid, this episode is for you. We will cover the five common mistakes that may be holding you back from progress and how to navigate them. No more self-sabotaging, weekend F*ck It’s, or letting your BS run you; lasting positive change is available to you, and this episode will help you see how. Upgrade your Relationship with yourself and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

What you look for is what you are going to find.  Are you taking time to every morning to program yourself to see the good, magic and kindness happening around you? Or are you waking up and going about your day, forgetting to notice the light that turned green at the perfect time, the way the sun feels on your face, or the sound of your child’s laughter? Sounds cheesy, I know, but what is the alternative? Getting pissed off at the red light that follows and storming through your days unaware of the good happening around you? This episode will help you become one of those who is always in a good mood, someone who is unfazed by life’s little problems and has the most delicious, welcoming, calming energy.  No more black clouds will follow you around; this episode will help you learn to make your own rainbows.  Upgrade your Relationship with Yourself and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

It is time to close the gap between your perceived identity and reality and leave behind the behaviors, beliefs, and habits that no longer serve you.  Self-Sabotaging behaviors no longer need to troll you – you can rewrite your story by creating awareness of triggers and having a plan to navigate them in a way that serves your growth, not your bullsh*t.  A few mindset shifts can completely change how you see yourself and help you see that if it is on your mind and in your heart, you can achieve it. If you are ready to walk away from self-sabotage and step into all the amazing possibilities before you, this episode is for you. Upgrade your Relationship with Yourself and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Emotional Intelligence is more than a buzzword. It is a powerful tool that will help you pave your path to increased self-awareness and growth. In this episode we will break down the true essence of emotional intelligence, how it encompasses self-awareness, self-regulation skills, and gives you the ability to pause before you react.  Creating greater emotional intelligence will help you develop empathy, master social skills, and give you the courage to move beyond your bullsh*t while showing yourself grace. If you feel like you are doing all the right things but still find yourself tackling the same problems over and over again, this episode is for you. Upgrade your Relationship with Yourself and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Not Another Diet Book:  https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Hot girls know that pulling weeds is how you make room for the most beautiful flowers. This episode focuses on three common hang-ups that may be holding you back from where you want to be and how to use them to work in your favor.  Use the fresh energy of the spring to help you grow into exactly who you want to be knowing that with a little work you can shift your behaviors and habits to work in your favor.  If you are feeling the pull to make some shifts, this episode is for you.   Upgrade your Relationship with Yourself and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Have you ever wondered why at some points during the month you feel like you can take on the world and do it while looking your absolute best and others you want to crawl into hole and sit alone being your most ugly self  (while eating all the snacks)… Have you heard about cycle syncing and are curious if you should be changing your workouts depending on where you are in your menstrual cycle?  Do you want to embrace the magic that is being a women and learn to work with your cycle instead of being taken by surprise be the waves of change it brings week to week? If so, this episode is for you. We will unpack the science behind cycle syncing, dig into what is valid and what is bullsh*t, and discuss how to set yourself up for success by using the timing of your cycle to help you plan, set goals, and reset your energy.    Upgrade your Relationship with Yourself and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

No great life transformation happened without first becoming completely sick of your bullsh*t… Being in a place where you know that your habits are not serving you, rather they are steering you to place you do not want to be can be a powerful place to be. Because in that place the pain of change becomes less than the pain of staying the same.  If you are ready to break free from the grip of bad habits and reclaim control of your life, this episode is for you. We will dive into actionable ways to break the chains of bad habits and how to replace them with behaviors you feel good about.   *The opening line is a quote adapted from Elizabeth Gilbert  Upgrade your Relationship with Yourself and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

It is time to cut through the noise and get honest about how you are treating your body.  Having body-related goals does not mean that you hate yourself or that you are being cruel to yourself – but if you are focusing on your perceived flaws and regularly taking crap to yourself, it is not the time to pursue a fat loss goal.  So does that mean you need to give up your fat loss or body-related goals? Absolutely not.  It means you need to shift them.  This episode will dive into the signs that you are not in a place to pursue intentional fat loss and what to do instead.  If you feel stuck, frustrated, or at all unhappy in your body, this episode is for you.  It will help you quiet the food noise, learn to honor your cravings without binging, and eat in a way that nourishes your body fully.    Upgrade your Relationship with YOU & start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

We are not simply surviving around here. The bare minimum is not enough. Going to bed feeling like your day was mediocre at best is not the life you aim for. You want to THRIVE.  You want to wake up feeling in charge of your life and capable of making decisions in alignment with your goals.  You want to lean into the good happening and watch it grow.  But that will not happen when you are in the habit of sugar-coating the habits keeping you stuck. This is your time to shine and to uncover the beauty beneath the bullsh*t; getting honest about what is not working in your favor needs to happen.  This episode is your accountability sidekick. Think of it as a combination of a cheerleader in your corner who wants to see you win and a coach guiding your actions to hold you accountable to your potential.  If you want to create meaningful and lasting change, this episode is for you.    Upgrade your Relationship with YOU & start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Roses are red, violets are blue, self-love doesn’t have to be complicated; this episode will show that to you. Cheesy opening but stick with me, it has a purpose.  Imagine what your life would feel like if you called in more playfulness, ease, and FUN into how you approached deepening your sense of self love? What would it feel like if, instead of looking in the mirror and talking shit to yourself, you saw yourself as you are: perfectly made and capable of infinite positive possibilities?  That is available to you – it starts with treating yourself with the same level of trust, respect, and kindness that you show to everyone else in your life.  This episode is for anyone feeling the pull to examine and upgrade their relationship with self. If you are looking for actionable shifts you make right now to improve your self-esteem, self-efficacy & self-love, this episode is for you.  Upgrade your Relationship with YOU & start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

You are your own guru. You, above everyone else know what you need and the steps you need to take to improve your life. You know what is holding you back and the ways you are sabotaging your progress.  You also know your strengths, your power, and your magic. You know who you are and what you are capable of. But – looking at all of that can be scary as f*ck. Because of that, you pack it all away and pretend you do not know what to do to change… This episode will help you call bullshit on the idea that you are not enough exactly how you are.  We will dive into the power of Self-Questioning and how you can use reflection to empower you to make impactful changes and actionable shifts that align with the life you want to be living.  Upgrade your Relationship with YOU & start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

With a little effort and a few small mindset shifts, you can create a new experience in your body.  This Mindset Masterclass will help you treat your body like a gift, something to be grateful for and respected deeply instead of a burden that needs to be dieted into submission.  We will discuss how to take responsibility for your feelings and the empowerment that shift brings. No more aiming for perfection with your diet or exercise plan; instead, we are shifting our intention to create consistency in your behaviors to allow feeling good in your skin to become your new normal. Because - spoiler alert: perfection is overrated. It is a surefire way to mess up your progress. We will unravel the power of consistent action – the real hero that has the potential to revolutionize how you are showing up in your life.  This week’s episode dives into the power of changing your mindset and leaning into the idea that feeling great in your body is available to you.    Upgrade your Relationship with YOU & start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

When you know you are someone you can depend on, everything changes. A deep sense of self-trust allows you to support yourself in every way. Taking time to put intentional effort into building more self-trust will help you create more ease in every area of your life, starting with simple changes. In this episode, we will talk about the power of making a daily promise to yourself and actionable ways to ensure that you keep them.  Starting small and meeting yourself where you are will allow you to learn from past setbacks and use that information to empower your future.  If you have been repeating the same cycles and feel like you always find a way to sabotage your progress, this episode is for you.  Tune in if you want to learn how to honor your boundaries, live in your potential, and become someone you would do anything for. Upgrade your Relationship with YOU & start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Are you ready to transform your aspirations into reality? Are you feeling the push to align your actions with your highest, brightest, and most successful self? Are you over waiting for change and ready to start making changes? Then this episode is for you. We will dive into the dynamic shift that happens when you stop waiting for motivation to strike and your manifestations to become a reality and start intentionally crafting your future.  We will discuss daily practices that will anchor you into your desired habits and reality and how to overcome the fear and procrastination that can keep you feeling stuck.  Creating a life you feel amazing living in is simpler than you think; with a few mindset shifts and some inspired actions, your manifestations can become your new normal.  Upgrade your Relationship with YOU & start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Are you sick of starting a diet every January only to end up in the same place by mid-February? Have you tried eliminating sugar from your diet, thinking it would cure your cravings and rid you of your excess calorie consumption, and find yourself eating straight from the ice cream container three days later?  Are you tired of depriving your body and listening to outside food rules but still have fat loss goals.  If so, this episode is for you. If you want to treat your body with respect, learn to honor your body through your nutrition, and eat in a way that helps you reach your goals and feel your best, you are in the right spot. This week, we will discuss the four pillars of sustainable fat loss. No rules, restrictions, or deprivation – instead, we will focus on the big movers: sleep quality, mindfulness, and food enjoyment.  (you read that right; enjoying your food is a key to sustainable fat loss) It is time to step away from diets and into a lifestyle fully supporting your health and wellness fully.    Upgrade your Relationship with YOU & start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

It’s time to let it go, babe.  Now is the perfect time to release all the bullsh*t holding you back and keeping you small.  If you are feeling the urge to utilize the lessons you have learned from your past failures, setbacks, and f*ck ups and finally put them to use, this episode is for you. We will discuss actionable steps to help you shed limiting beliefs and ways to move beyond your current circumstances that may make it a bit too comfortable to stay below your potential.  Change does not have to be scary; leaving your comfort zone can be one of the most empowering things you can do. If you are ready to embrace what life feels like when you are no longer playing small, this episode is for you.    Upgrade your Relationship with YOU & start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

This is your year, hunny baby.  This time, you will make resolutions so perfectly aligned with your goals and desired outcomes that failing at them is not an option.  You will walk into 2024 with the skills needed to set yourself up for success and effortlessly thrive. Sounds good, doesn’t it? It can be your reality; all you need is a solid understanding of where you are, where you want to be and what you are willing to do to get there. This episode will talk you through a simple resolution-setting process you can use this New Year or anytime you are feeling off and ready to make positive shifts. No more flop eras. From here on out it is aligned actions, inspired behaviors and delicious discipline. If you are feeling the pull to level up, this episode is for you.    Upgrade your Relationship with Yourself and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

When life feels hectic, and you are thrown off your normal routine it can be easy to let your baseline self-care fall to wayside.  As tempting as it may seem to forget the basic and boring self-care, doing so will leave you feeling depleted, bloated, disconnected, and burnt out… Not fun and never worth it. This episode is focused on helping you feel your best 100% of the time with simple, easy and actionable ways to ensure that even in the busiest seasons of your life you are taking amazing care of yourself and keeping your baseline health and wellness at a place you feel good about. If you are sick of feeling like you need a complete reset after every Holiday, weekend, vacation or party; this episode is for you.    Upgrade your Relationship with Yourself and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Is there a secret formula to setting and achieving your goals? Not exactly. But there is a set of steps you can take that will make achieving and maintaining your goals a lot easier.  In this episode, we will discuss the difference between approach-based and avoidance-based goals, and why one is ideal and the other will leave you chasing your tail. In addition, we will discuss ways to shorten your end goal, helping you avoid the middle lack of motivation.  This episode will help you focus on what you want to be doing and who you want to be instead of wasting your energy thinking about the things you want to avoid. Regardless of your goal, this episode will help you define and refine your approach to ensure that your desire becomes your reality.    Upgrade your Relationship with Yourself and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Every day, you have an opportunity to create yourself.   Every day, you are given a gift: you get to decide who you are and how you will show up in your life.  Every morning, you are given an opportunity to construct a new experience and new way of moving through your life.   But are you taking it?  It is easy to get caught in the day-to-day monotony of your routine, and while in some ways that is a beautiful thing, in others – it is dangerous. Creating intention behind what you are doing and being sure the patterns you are repeating are working in your favor, not keeping you stuck in a loop, you would rather not be circling in, is something you can do when you have a morning check-in practice.  In this episode, Heather will help you find a morning routine, one that will take you under five minutes, but will ensure you are an active participant in your days, not a passive zombie along for the ride. If you can give yourself ten minutes in the morning – you can shift your life.  This episode will show you how.   Schedule a call with Heather: https://www.heathermaio.com/coaching-options   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1   Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health

We have all been there, waking up for morning after a binge feeling bloated, gross, foggy and full of shame. You are telling yourself you messed up – AGAIN – even though you swore last time would be the last time.  You are ready to go back to what you know to “fix” it, telling yourself that you are going to stop eating all gluten, carbs, sugar, dairy and joy containing food for a least this week, maybe the next 30 days…  But what if that is the driving the problem. What if your binges are not the issue, they are a symptom of the restriction and deprivation you have been putting yourself through.  This week is for anyone who regularly overeats or binges, or, who feels like they need to clean up their diet every Monday.    Upgrade your Relationship with You and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

You can have your cake and eat it too. Even better, you can eat it without shame, guilt, or fear that you by having that cake you have undone all your progress and will have to start over again on Monday.    If you dread the holidays every year because of the lack of control you feel over your diet, this is for you.    If you start every January trying to undo everything you ate from Thanksgiving until the New Year, this episode is really for you.   We will discuss simple and easy ways for you to enjoy the holiday season without stressing about your waistline, helping you to stay feeling your best without deprivation or restriction.    Upgrade your Relationship with You and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Wouldn’t it be amazing to wake up feeling in control of your day? To feel like you have set yourself up for a day of ease and relative comfort? Wouldn’t it be great to know that you are someone you can depend on?   That is available to you, and it does not require much; all you have to do is stop waiting for future you to get her sh*t together and start setting yourself up for success now.    This week's episode is for anyone who is sick of feeling out of control, stressed out, burnt out, or behind the ball. With a different outlook and a few small shifts, you can become in control of how you are showing up in your life and fully know that you are someone who always has your back.   Upgrade your Relationship with You and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Cardio for fat loss? Is red wine healthy? Carbohydrates are bad, and if you cut them out, you will effortlessly lose weight. All you have to do to rid yourself of cravings completely is go on a 30-day sugar-free, joy-free protocol, and you will never want a candy bar again.    (I smell bullsh*t…)    This week, we will tackle some of the biggest, boldest, most ridiculous lies, myths, and deceptions that are keeping you stuck and feeling not good in your body.     If you are feeling unsure of what to do that will help you feel amazing in your body, reach your body-related goals, and develop a better relationship with YOU, this episode is for you.   Feeling good, confident, and comfortable in your skin is available to you; all you have to do is forget the diet-based lies we have been fed since childhood and lean into what actually works: being good to your body and treating yourself with respect.      Upgrade your Relationship with You and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

This week, we will tackle the biggest misconception that is keeping you stuck and feeling not good in your body: believing that weight loss is as simple as calories in versus calories out and that as long as you eat under a set magical number, you will achieve your body related goals and live happily ever after.   If you are sick of downloading the same calorie counting app every time you want to "clean up your diet", if you run to restriction when you want to drop a few pounds, or if you are sick of being trapped in the "being good" or "being bad" cycle of eating; this episode is for you.   Feeling good, confident, and comfortable in your skin is available to you; all you have to do is forget the diet-based lies we have been fed since childhood and lean into what actually works: being good to your body and treating yourself with respect.  Content Warning: Calorie Counting, Macro Counting, Weighing and Measuring Food, and Semaglutide (Ozempic, Moujaro and the like) use is discussed.   Upgrade your Relationship with You and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Are you tired of feeling stuck below your potential? Do you know what you need to do to change, but you find yourself feeling almost incapable of making those changes? Are you feeling like you are lacking full control of your life and repeating the same negative, draining cycle on a loop?   Are you sick of your sh*t and feeling the pull to put your limiting routines behind you?  If you answered yes to any of the above; this episode is for you.  From identifying triggers to creating awareness and replacing unhealthy habits with elevating ones, we will explore practical and actionable ways to help you break free from your bad habits.    Upgrade your Relationship with You and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Sometimes you want to be a little garbage pail kid and roll around in the pile of your past bad habits and coping mechanisms.    Sometimes our past feral rat girl ways come back to haunt us, and despite our best efforts to avoid our bullsh*t we find ourselves almost itching to run back it.   Sometimes growth can suck because all we want to do is be a petty, mean, judgy little witch, BUT we know that type of energy is not going to help us.    This episode is all about the rude side of growth, and how to allow yourself to do what you need to do to move through uncomfortable emotions and situations without letting yourself slip back into your old feral rat girl ways.   If you have found yourself wanting to dive headfirst into a comfort binge of processed, greasy carbs while you talk sh*t, ignore your responsibilities, and let all your good habits rot – this episode is for you.  Upgrade your Relationship with You and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Imagine being able to effortlessly eat in a way that helps you feel amazing in your body. Imagine eating in a way that helps you arrive at your body-related goals, and, more importantly, allows you to maintain them with is. Imagine eating intuitively is your default. You are not always telling yourself NO, depriving yourself through the week only to overindulge on the weekends.  If you are coming from a place of diets, cleanses, and restrictions, that probably sounds like heaven. It also probably sounds like something that is too good to be true and not obtainable.   This episode breaks down the barriers to intuitive eating; and reminds you that at first, Intuitive Eating is work. Eating Intuitively is anything but intuitive at first.  This episode will walk you through the process of eating intuitively. If you are sick of dieting, and following outside rules but still have body-related goals and want to feel amazing in your body, this episode is for you.    Upgrade your Relationship with You and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

When you change the way you look at things, the things you look at change (Wayne Dyer).    Almost all the time, the first step in changing your situation is giving yourself the permission to look at it differently. This episode will provide you with three powerful mindset shifts that will completely change how you view challenges, obstacles, and excuses in the future.     Where you are is never WHO you are; sometimes, the key to becoming unstuck is realizing you were never stuck in the first place.   If you are feeling ready to reclaim your story and step into your potential, this episode is for you.    Upgrade your Relationship with You and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Setting boundaries is an art, and mastering them allows you full control of your life. Not only do boundaries allow you to prioritize yourself, boundaries also allow you an opportunity to create healthy relationships that are rooted in honesty and trust.     We will dive into the practice of boundary setting, giving you practical strategies to implement immediately.  Whether you are struggling to find your work-life balance, if you feel used and unappreciated by your partner, family, or friends, or if you simply hate saying No, this episode is for you.    Setting boundaries is an act of self-love and self-care.  Boundaries allow you to feel empowered and in control of your life; this episode will help you start setting them comfortably and easily.    Upgrade your Relationship with you and schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Discipline is freedom. Having the ability to tell yourself no is permitting yourself to be who you want to be.    You know the quote, “The reason most people fail is because they trade what they want most for what they want in the moment.” Learning to say no to your impulses allows you to say yes to your goals.     In this episode, we will unpack the power of no, and you will learn actionable ways to strengthen your NO muscle and no longer trade what you want in the moment for what you want most.   Upgrade your Relationship with you and schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Are you tired of feeling stuck below your potential? Do you know what you need to do to change, but you find yourself feeling almost incapable of making those changes? Are you feeling like you are lacking full control of your life and repeating the same negative, draining cycle on a loop?   Are you sick of your sh*t and feeling the pull to put your limiting routines behind you?  If you answered yes to any of all the above; this episode is for you.  From identifying triggers, to creating awareness, and replacing unhealthy habits with elevating ones, we will explore practical and actionable ways to help you break free from your bad habits.    Upgrade your Relationship with You and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Where you are is not WHO you are.     You are not your circumstances. You are not your failures, and you are not your mistakes.     You are your potential. You are capable of anything you believe yourself capable of being, and this episode will help you embody that.   If you are feeling stuck, like you are not where you want to be, and you are unsure how to get there – this episode is for you.  We will discuss actionable tools that will help you embrace a growth mindset.   Learn how to question the beliefs that are keeping you stuck and challenge your current way of thinking.  This episode will equip you with the knowledge and skills to embrace positive change and new, healthier, healing habits.   If you are ready to put your past and excuses behind you and step into a life that embraces your development, commitment to learning, resilience, persistence, and improvement, this episode is for you.     Upgrade your Relationship with You and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

You are not your circumstances. You are not your failures, and you are not your mistakes.     Where you are is not WHO you are.     You are your potential. You are capable of anything you believe yourself capable of being, and this episode will help you see that.   If you are feeling stuck, like you are not where you want to be and you are not sure how to get there – this episode is for you.  We will discuss the magic of embracing a growth mindset, and how to cultivate an identity that is rooted in your belief in your ability to succeed.     You are here because you are ready to put your past and excuses behind you and step into a life that embraces your development, commitment to learning, resilience, persistence, and improvement.  It is time to embrace your magic and light!     Upgrade your Relationship with You and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Do you ever feel like you are off balance?  Like your vibes simply are not vibing properly and you can’t seem to shake the mild (or maximum) funk you have been in?   If you answered yes to any of the above, this episode is for you.    We will discuss the practices and rituals I lean on to keep me feeling my best and the things I avoid to ensure my mental health does not end up in the tank.     A few shifts can make the most amazing impact on how you feel in your body and in your life. If you are feeling stuck, this episode will give you a starting point to help you feel back to your best self.    Upgrade your Relationship with You and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Have you had periods where you feel like nothing is going your way? Or, like you are off but can't understand why? Have you ever felt like you are ready for more but not sure where to start? If you answered Yes to any of the above, this episode is for you. Today we are joined by Nichole Eaton, author of "Rock Your Soul" and newly released, "Rock Your Comeback". We will talk about how to identify when things may be off and how to easily and quickly shift yourself out of any funks and into exactly who you want to be. If you are ready to re-claim your power and step into better habits, behaviors and beliefs, this episode is for you. Connect with Nichole: Purchase "Rock Your Comeback: Use code COMEBACK for Free Shipping AND 50% off The Comeback Club: https://nicholeeaton.com/pages/rock-your-comeback Rock Your Comeback Podcast: https://podcasts.apple.com/us/podcast/rock-your-comeback/id1484102582 Work with Nichole: https://nicholeeaton.com/pages/work-with-me Follow Nichole on Instagram and TikTok: @nicholeeaton.xo Connect with Heather: Upgrade your Relationship with You and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Living with anxiety is not fun. Your mind can trick you into believing the worst-case scenario is right around the corner, waiting for you.     It may feel like anxiety is part of who you are, a weight of worry you must carry around daily while you deal with life’s stressors, obligations, and bullsh*t.   But it does not have to be that way. Anxiety is not who you are, it is something you are dealing with now, and with the right tools, something you can put behind you.   In this episode we will discuss actionable ways to manage your stress and lessen your anxiety. Simply techniques that are zero cost and will have a massive positive impact on your mental health and overall well-being.     If you feel like you are stuck in the worry, stress, fear, and anxiety cycle, this episode is for you.    Upgrade your Relationship with You and start feeling amazing in your body. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Have you ever felt like your vibes and simply not vibing properly? Like you are OFF and in a funk that is following you around like a black cloud of negativity? Do you sometimes slip into a headspace you do not love despite your best efforts to stay positive?   If you answered yes, this episode is for you.    And if you are feeling great right now, this episode will help you keep those good vibes going.   We will discuss simple things you can do to shift your energy to a place you feel great about. Equal parts practical and magical, you will walk away from this episode ready to take on the funkiest of moods and come out the other side feeling like an upgraded version of yourself.   Upgrade your Relationship with you and schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

If you are over treating yourself like a project, endlessly restricting yourself in the name of weight loss, and spending your weekends telling yourself you will start your diet on Monday, this episode is for you.     If you want to end the diet cycle but also feel amazing in your body, treat yourself with kindness, and effortlessly eat in a way that helps you feel your best, you have come to the right place.   In this episode, we will discuss the six step process I have given hundreds of women that has allowed them to find peace in their bodies.  If you have always wanted to be able to eat intuitively but have no idea what that looks like or have failed every time you try – this episode has you covered.     You will learn how to be present with your food, eating the foods that help you feel your best while eating the foods you love without shame or guilt.     We will focus on the importance of creating a self-care routine that supports you and your goals.    You will learn how to treat yourself like you are someone you love, how to shower yourself with respect, and harness the willpower to feel amazing in your body.   Upgrade your Relationship with you and schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Can you lose weight while treating your body kindly? Can you lose weight while respecting your entire being, honoring your body, and treating yourself like you are someone you love?   I think so.  But it takes some work, a lot of awareness, a commitment to treating yourself with appreciation, and a desire to put the number you see on the scale aside and focus instead on how you feel in your body.   This episode is for anyone who knows diets and diet culture is not serving you, and you will never find happiness by following outside rules meant to shrink your body into submission, but you still want to change how you feel in your body and upgrade your habits to allow you to be the healthiest and happiest version of yourself.   We will focus on getting to the root of what you want your relationship with food and your body to feel like and outline actionable steps that will help you get there.     Upgrade your Relationship with you and schedule a call with Heather: https://www.heathermaio.com/coaching-options Invest in your health: The Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Your words shape your reality. What we speak about is what we are giving our power to, which is why it is important to ask yourself: What reality is my language creating? In this podcast, we will discuss the transformative power of our words.  We will explore the influence our conversations have on us.  By understanding the connection between language and reality, you can harness the power of our words to support your growth, your happiness, and your success.   By refraining from discussing the things you do not want, avoiding participating in gossip, and training yourself to focus on the good around you, you can change the way you move through life.   This podcast is for anyone who is hoping to up-level their current reality and better support their growth.    Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Do you want more confidence but have no idea where to start or how to build it? I got you.    In this empowering episode, we will dive deep into the process of building more confidence and overcoming self-doubt.       We will discuss practical strategies to help you overcome self-doubt and step to your full potential.    Discover how to identify and challenge limiting beliefs that may be holding you back and learn actionable steps to reframe them and other negative thoughts.    Learn the importance of meeting yourself where you are with complete self-acceptance and how to set achievable goals that will help you build self-trust and show you that you are someone you can depend on.    Stepping out of your comfort zone can feel scary, but, when it comes to building more confidence, it is necessary, and with some thoughtful reframing, you will see that outside your comfort zone is growth, and there is really no such thing as failure.    We will discuss the power of positive self-talk, self-compassion, and true self-care as you work your way to higher levels of confidence and self-trust.   Tune in to elevate your personal growth, build more confidence, overcome limitations, and see yourself as someone you can trust and would do anything for.    Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Discipline is freedom. Cultivating discipline in your life is the most efficient way to achieve your goals and become the person you desire to be.   But how do you create more of it? I got you.  In this episode, we will discuss the absolute magic of disciple and how to create more of it by focusing on five strategies that will gently support you as you build more.   We will discuss setting clear and actionable goals, and, more importantly, understanding why achieving them means so much to you.  Attaching yourself to your desired feeling will kick-start your growth, and I will tell you exactly how to do it.   You will learn how to create routines that will support your desired outcomes, and how to build habits that make those routines automatic.    This episode will give you the tools to become someone you can trust by teaching you how to practice delayed gratification and create more accountability to yourself.     Combining self-discovery with empowerment, this episode will give you the tools to unleash your inner strength and build discipline to help you create extraordinary results.   Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

This podcast may not be for everyone, but for the ones who need it, this is a must listen.    Today’s podcast tackles a controversial subject: Alcohol. Today we will talk about the not great, the bad, and the downright ugly side of drinking, and why if you are committed to your growth, goals, and betterment, alcohol should take a back seat in your life.   In this podcast, you will learn about the long-term effects alcohol can have on your body, and what it is doing in the short term that is keeping you stuck in a cycle of self-sabotage, anxiety, and feelings of depression.     Alcohol is not improving anyone’s life. It is not a health food, and it has no redeeming qualities to speak of. No one wakes up in the morning and thinks, “Man, I wish I drank last night”. But how many times have you woken up thinking the opposite?    If you have been feeling a push to examine your relationship with alcohol, if you are feeling like removing alcohol from your life for a bit would be to your benefit, even if you only drink on occasion, or if you are struggling to remove alcohol from your life; this podcast is for you.    Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Becoming the person you want to be is easier than you think. The daydream version of yourself, the one who has her sh*t together, is accomplishing her goals, treats her body kindly and shows up for herself fully already exists.  This episode will help you see her.   Today we will explore powerful self-care strategies that will support your growth such as: ·      The power of intention and how to create more intention in your life ·      How to better listen to and nourish your body to support your health and goals ·      Why gossip and trash talk have no place in your growth journey and how to avoid them ·      How to clear your energy  ·      The power of boundaries, how to set them with others and yourself   Using these practices, you will be able to cultivate a focused mindset that aligns with your aspirations.    Discover the transformative benefits of introspection, boundaries and compassionate self-talk.     This episode is the perfect jump-start to your transformation into exactly who you are meant to be.    Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

One of the most beneficial questions you can ask yourself is: In what ways am I my biggest roadblock?    Is it a fun one to ask? No, not at all.  But the clarity it will bring you is unmatched.     This episode is for anyone feeling stuck, unsure of what to focus on, or why you keep finding yourself repeating patterns you know you wish to end.     We will dive into the barriers that may be holding you back from reaching your full potential. Heather will help you bring awareness to the ways you may be subconsciously holding yourself back from your goals, and how you can re-train yourself to break the patterns keeping you stuck.     Self-efficacy, aligned actions, and more discipline are all available to you, and this episode will give you the tools to see that.     Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Summertime sadness? Not around here. This is our time to shine in the sunshine and have the most delicious, relaxing, fun, and consistent summer yet.   Summer tends to be a time when our good habits fall to the wayside, but what if this summer was different?   In this episode, we will focus on setting your summertime priorities and finding your daily and weekly non-negotiables that will allow you to align your goals and establish a strong foundation for success.    Combining grace with accountability, and discipline with unstructured play, we will explore all the ways to ensure you take amazing care of yourself this summer without sacrificing a bit of enjoyment.     It is time to enjoy the summer while nurturing a healthier, happier you.    Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health⁠  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Do you ever feel like you’re living out of alignment? Are you constantly repeating the same cycles or going through the motions but never making meaningful progress? Do you feel like you are ready for a change but have no idea where to start?   Then this episode is for you.   We will cover the four questions I ask myself every month that I credit for helping me shed my bullshit, reach my goals, and (to be blunt) become a less b*tchy, salty person.     Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

How amazing would it be to have the present version of you time travel back 20 years and tell that version of you everything you wish you knew?   This episode is the podcast equivalent of that, except I am not telling me; I am telling you and letting my mistakes, mishaps, and bullsh*t become your knowledge.  We will talk about the absolute game-changing magic of gratitude, how self-sabotage is not your fault, BUT it is your responsibility to stop, how getting to know YOU is the most important thing you will ever do, and four more lessons that will help you thrive.   Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

We don’t know what we do not know (but wouldn’t it be nice to know it?!)    This episode is all about the things I wish I knew 20 years ago, like how being completely cringe will set you free, how imposter syndrome means you are on the right track, sarcasm is for losers, and how consistency is the shortcut.   Let’s chat about the lessons life has taught me, a few simple truths that will help set you free from worry, and the easy ways you can better connect with your body by dropping a few bullsh*t stories.    Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

You want to stop dieting; you are over following outside rules, and you know that restricting yourself never brought you to a place that you consider true food freedom, but every time you pledge to eat intuitively, everything goes to sh*t....   If that sounds familiar, this episode is for you.    We are going to unpack the four most common roadblocks that stand between you and true food freedom, and Heather will give you the tools needed to navigate your way through.    Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Elevating your life starts with becoming aware. Awareness of your habits, beliefs, routines, reactions… aware of how you show up for yourself every day.   Self-awareness is the door to becoming in touch with your body, your intuition, and your power.     But how do you do that? Can you simply set the intention to become more aware?    Kind of – but there is more to it.  In this episode, we will explore all things self-awareness.     From becoming more mindful, practicing awareness, reflection, self-questioning, and journaling to know yourself better.     If you are feeling called to better understand who you are and support yourself in becoming the person you desire to be, this episode is for you.    Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Are you tired of being stuck in a habit loop that is not working in your favor? Are you feeling like in certain areas of your life you are lacking full control, and that lack is keeping you stuck below your potential?    Basically, are you sick of your sh*t and feeling the pull to put your limiting routines behind you?   Then this episode is for you.    From identifying triggers, to creating awareness, and replacing unhealthy habits with elevating ones, we will explore practical and actionable ways to help you break free from your bad habits.    Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Whatever you have on repeat becomes your reality. If you ask disempowering, negative, and all-around crummy questions, you will get poor-quality, unhelpful, and sometimes harmful answers.    Our internal dialogue can feel like it is on a preprogrammed loop, keeping us stuck in the same cycles by continually searching for the same thing.    We think a lot about creating better self-talk, building more self-love, and treating ourselves with more grace, but we forget to consider the types of questions we are asking ourselves and how they may play a role in our “stuckness.”    In this episode, we will explore the importance of asking better questions, allowing us to see possibilities where we usually see problems.  Better questions will not only change how you feel, they will also give you the power and motivation to change what you are able to do.   Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

I know you know the importance of self-care.  You can rattle off a list of reasons why making a self-care routine a non-negotiable is vital for everyone.  You know the why, but do you know the how?   How do you make self-care rituals and routines part of your day-to-day, every day? Even on the bad days, vacations, holidays, and when life shakes everything up and turns it upside down?    If you feel like your Monday- Thursday runs smooth, but every weekend turns a bit debaucherous, and your self-care goes to sh*t, this episode is for you.     We will discuss the importance of building a foundational self-care routine and, more importantly, how to do it.   Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health  Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

The goal is improve.  To get incrementally better in some way most days.  To leave our comfort zones regularly because despite how comfortable it is to spend our time scrolling, drinking, mindlessly eating and relaxing, expansion not stagnation is our default. But at what point does the quest for self-improvement become just as toxic as the desire to stay stuck in our bullsh*t? In this episode we will discuss the importance of stopping to savor where you are in life, and finding joy in the NOW rather than always seeking or hoping for more. There is a difference between complacency and satisfaction.  Tune in to learn how to set, achieve and (most importantly) enjoy goals, and how to create more contentment and fulfillment in the present moment. Join April Group: https://newyorksportandfitness.lpages.co/hello-healthy Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health   Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

You are the person you spend the most time with, which is a wonderful reason to not be a d*ck to yourself. For better or for worse, the voice in our head is always with us, narrating our days in not always the kindest ways.  But turning that voice into a trusted friend and source of motivation is not always easy. In this episode Heather will help you learn to better navigate negative self-talk, create awareness around patterns and give you tools that will allow you to change the dialogue from something debasing to something affirming and inspiring. Join April Group: https://newyorksportandfitness.lpages.co/hello-healthy/ Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

In the follow up to Honoring Your Body & Your Goals: Losing weight without Dieting Heather will cover the actions and habits that will help you reach your body and fat-loss related goals without treating yourself like trash in the process. Struggling to find full peace in your body is challenging when you know you are not interacting with it in the kindest way.  Diet culture has taught us that making changes to how we treat ourselves means deprivation and restriction, but it does not have to be that way – and if you are looking for meaningful change it cannot be that way. If you are hoping to learn to better care for, nourish and honor your body in a way that will allow you to feel amazing in it, this episode is for you. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Can you have your cake and eat it too? Or do you just have to smell it and take one tiny nibble of the frosting before covering it in dish-soap and tossing it in the trash… This episode is for anyone stuck in the place of awareness, acceptance, and confusion. Awareness that as a long-term solution, dieting does not work.  Acceptance that your body is the only one you have, being nice to it makes things so much easier, and confusion, because while you are working on loving and accepting that body you still would love to lose a few more pounds of fat. This is part one of a 2 part series, Heather will cover how to identify your goals, your current strengths that are helping you reach them and help you see what may be keeping you stuck. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase the Magic Mindset Self-Paced Program: https://www.heathermaio.com/hello-health Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Learn how to create a fitness practice that fits your lifestyle and your goals. Movement can be the most amazing form of medicine if you allow it.  Developing a fitness routine will do more than help you get in shape; it will deepen your knowing that you are someone you can depend on.  Finding a fitness practice that supports your life and your goals will do more than change your power, it will make showing up for yourself a super-power you embody. If you have been struggling to stay consistent in the gym, have wanted to start exercising but have no idea where to start, or are feeling the pull to explore your movement practice and find more meaning behind your WHY this episode is for you. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Movement can be the most amazing form of medicine if you allow it.  Developing a fitness routine will do more than help you get in shape; it will deepen your knowing that you are someone you can depend on.  Finding a fitness practice that supports your life and your goals will do more than change your power, it will make showing up for yourself a super-power you embody. If you have been struggling to stay consistent in the gym, have wanted to start exercising but have no idea where to start, or are feeling the pull to explore your movement practice and find more meaning behind your WHY this episode is for you. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Everything is a Ritual - How to Find and Create Magic in Your Life Everything you do is an opportunity to care for your energy.  Taking a shower? Utilize that time and clean your energy while clearing your chakras… Cleaning your house? Sweep all the crusty, crumbing, dirty vibes lingering around into the trash too.  Take life’s most mundane tasks and build some magic and intention into them.  Changing your life is as simple as changing how you approach it – this episode will help you see how beautiful the most mundane things can be. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Self-esteem is not what only what you feel about yourself, it is what you believe yourself to be capable of. Your sense of self of self is dependent on how you see your full being, not just your reflection in the mirror. Having high self-esteem is knowing that you are your safe place, and that knowing will translate into more confident, motivation and discipline. In this episode Heather explores four ways to build more self-esteem, because it can be built and deepened at any time.  If you are feeling stuck and like you haven’t been able to make meaningful change – this episode is for you. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Loving yourself is the greatest act of kindness, for you and for the people you love.  Self-love sounds easy in theory: treat yourself like someone you love.  But in practice there is a lot more to it.  Self-love, like any love, is built on the foundation of trust, respect, and gratitude. In this episode Heather explores self-love, takes you through a four-step process that will help you build it, and will give you the tools to ensure you are someone you can depend on. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

You know what to eat.  You know protein is important, that you need to eat your veggies, drink your water, and prioritize clean carbs over Little Debbie’s and Lays….  You know what to do and most of the time you can do it. Until you can’t, and everything goes to shit and next thing you know you have cleaned out the snack drawer by putting it all in your mouth. If the last few sentences sound familiar, this episode is for you.  Mindfulness with your food is the missing link between knowing better and doing better.  Heather will give you tools that will allow you to stay present with your body and make choices around food from a place and love and respect for your entire being.  If you are sick of dieting, want to feel amazing and do not want to spend your life telling yourself NO and constantly feeling like you need to “clean up” your diet – this one is for you. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1 Episode

Every day you have an opportunity to create yourself.  Every day you are giving a gift: you GET to decide who you are and how you will show up in your life.  Every morning you are given an opportunity to construct a new experience and new way of moving through your life.  But are you taking it?  It is easy to get caught in the day-to-day monotony of your routine, and while in some ways that is a beautiful thing, in others – it is dangerous. As the New Year approaches you want to create intention behind what we are doing, and be sure the patterns you are repeating are working in your favor, not keeping you stuck in a loop you would rather not be circling in.   In this episode Heather will help you find a morning practice, one that will take you under five minutes, but will ensure you are an active participant in your days, not a passive zombie along for the ride. If you can give yourself ten minutes in the morning – you can shift your life.  This episode will show you how. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

How many times have you let your fear and worry get the best of you?  When was the last time you thought about the best-case scenario occurring? What would your life look like if instead of worrying about what could go wrong – you started to fantasize about all the ways things could go right? In this episode Heather explores the power of positive thinking, using your imagination and daydreaming as a manifestation tool. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

The best day to make a change was yesterday, the second best is right now… or something like that. We cannot change the past, but we can change how we show up in the future. In this episode Heather shares the advice she wishes she was told 20 years ago, but she wasn’t, so she is sharing in now because maybe it is something you need to hear too. This episode is motivational and actionable.  Take whatever you need from it, and confidently use whatever you take. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

“Maybe this year, we ought to walk through the rooms of our lives not looking for flaws, but looking for potential.” — Ellen Goodman THAT is the vibe for 2023. New Year New You? No thanks.  Instead, lets focus on making this a new year with a more upgraded, aligned, happy, healthy, prosperous, and focused you. In this episode Heather will explore simple shifts you can make with your nutrition, mindset and habits that will help ensure 2023 feels delicious, abundant and like YOUR year. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Who are you going to be in 2023? If you made a vision board for your future what would be on it?  This episode is not New Year specific.  It applies to any time in your life you are feeling the intuitive pull to make a change. If you are feeling the need to step into your potential, this episode is for you. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Elsa said it best. Some things you just need to let go.  Self-doubt, self-loathing, lack of self-trust… anything standing in the way with you being the best possible you. In this episode Heather will help you identify what is not working in your life so you can step away from it and make room for better. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Stop daydreaming about what you want to become and start BEING it.  *Aggressive caps for a reason… This episode will help you plant the seeds you wish to grow in the upcoming year and beyond.  (listening after the New Year? That is totally fine! This episode is the perfect listen for anytime you are feeling ready to step into a different chapter of your life.) Give yourself full permission to be exactly who you want to be. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1 Stop aiming to only manifest things – instead manifest your mood! How do you want to feel today? What do you need to feel like today – start there Find where you are – and move yourself up the ladder

It is never a bad time to remind yourself that you are in control, and that you are capable of doing, becoming or achieving anything you believe yourself capable of doing, becoming or achieving. This episode contains 5 reminders that will do just that. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

New Month Self-Questioning: What do you need How would your life change if you created a practice that allowed you to reflect on where you are, where you wish to go and the obstacles standing in the way from you getting there? (spoiler alert: almost all the time, the biggest roadblock is you – but that’s a good thing – because if you are the thing standing in your way, you can move) In this episode Heather will help walk you through the steps that will allow you to create your own self-questioning routine.  She will provide you with the questions she asks herself each month, and the ones she gives to her clients to help them discover their path forward. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

This is a special episode to help you enjoy the upcoming holiday and not feel like a walking garbage bag the next morning because of it.  Save this one for any upcoming holiday, party or vacation as the principles discussed here apply to all. If you want to fully enjoy your experiences, not feel like you are missing out on anything AND wake up feeling great – this is the episode for you. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Self-care is setting up your future self for success. That absolutely could include manicures, bubble baths, and trips to wander the aisles of Target.  But stopping there is not self-care; that is indulgence. Self-care at its core is putting your future self first – making sure you, a few days from now, is not cleaning up the messes of your present self. Sometimes doing the laundry is self-care; other times, others, it is meal prep and getting yourself to the gym, and of course, sometimes it is the exact opposite, and the most caring thing you can do for yourself is lying on the couch and chill. This episode explores what self-care is, what it isn’t, and how to set yourself up to ensure you consistently care for yourself in the best way possible.Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Do you know you are always manifesting? At any given time, you are making choices that are dictating what experiences you will call in.  In some ways your tomorrow is simply a manifestation of your yesterday. You are attracting more of the energy you put out.  You are going to see more of what you give your attention too. If you do not love where you currently are, changing where you are going is available to you.  Instead of waiting around for better or different to show up, co-create with whatever higher consciousness you believe in.  This episode explores manifestation from a logical level, explaining how you can align your actions, beliefs, and intentions to help you manifest your goals. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Sometimes feeling better is as simple as deciding to feel better.  It can be that simple.  Making a conscious choice to stop fighting for your bs, bad mood and problems and start realizing your light, potential and blessings.  It is easy to get stuck in negative thought loops that will lead you to believing you are stuck – but as this episode suggests – you are not.  You just need to move to a better feeling and story. If feeling good is on your to-do list, this one is for you.  Learn how to shift into better stories, beliefs and habits without feeling overwhelmed. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Anxiety and worry can be a real b*tch…. In times of stress, worry and fear it is really important to remind yourself of what you have control over – which most of the time is very little aside from your reaction. This episode explores our relationship with our fears, worries and false judgements.  If you are feeling stuck and ready to shift into a more abundant, positive and accepting version of YOU – this episode is a great place to start. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Cardio is the key for fat loss? If you want to be “toned” you have to lift light weights for forty + reps?  Lifting heavy will make you bulky?  If you want dessert you better earn it with an extra hour on that spin bike that goes no where… This episode tackles these long standing fitness and wellness related myths along with a few more.  If you want to start working out and have no idea where to start – this episode is for you.  if you have been working out for a while and feel like you are making no progress – it is for you too. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Can you lose weight without dieting? Short answer: Yes. Long answer: Yes, but it takes work, discipline, a whole lot of self-reflection, incredible amount of grace, and a hearty amount of awareness. This episode covers a new goal Heather is pursuing which lead to many conversations around the topic of what is takes to feel good in your body.  If you have any sort of body related goals, this one is for you. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

You do not have a bad day.  You MAKE a bad day… Changing your life is as simple as changing how you show up for yourself every day.  The little things you do, repeat, and believe.  Taking time each morning to align, check in with yourself and set your intention will have a huge impact on your mood, manifestations and life.  This episode will walk you through and easy process that will help you stay in your potential and moving in the direction of your goals. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Relying on willpower to drive change is like asking a toddler to be your co-piolet on a cross country trip and leaving them in charge of directions… you may get there eventually but you are making the process so much harder than it needs to be. If you want to rely on willpower, you first have to set yourself up for success. This episode will teach you how to structure your environment,  goals and social life in a way that helps you move towards the person you want to be with ease. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

I am not the same person I was 10 years ago, and that makes me very happy.  In the growth space, change is embraced, which is amazing. But we have to ask ourselves? Are WE changing as our ideas around what is living well change? It is not enough to grow – sometimes the most important part is what we release and shed. This episode outlines the three things I stopped doing that I attribute the most to my growth.  I feel called to share these now as these behaviors are something our culture has normalized, in some cases, applauds – yet all the are doing is keeping us stuck in our BS. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

We are not taught to trust ourselves.  From a very young age we are told the lies that our hunger cannot be trusted, our cravings are there to deceive us and to feel good in our body we must listen to experts, diets, cleanses and protocols. Heather calls bullshit on all of that.  The only way to feel good in your body is to be in active conversation with it. This episode will help you start a dialogue with your body, give you tools that will allow you to trust your hunger and fullness, and most importantly, will help you feel amazing in your body as you learn to nourish it fully and with kindness. If you have any weight loss or body related goals, this episode is for you. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Intentions are everything. They are the bridge that gets you from dreaming and affirming to having and achieving.  This episode dives into the power of intentions, how to incorporate them as part of your daily routine and how to use them situationally to maintain your power and peace.  We will also explore four intentions to hold close in these last few months of the year to ensure you end 2022 better than you started it. If you are feeling stuck, or ready to level up your growth, this episode is for you. Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

For better or for worse, we are the sum of our habits.  We are what we do, which is why it is so important to make sure what you are doing is working in your favor. This episode will help you take the first step into breaking your bad habits. Through the simple, mindful approach outlined in the episode you will be able to walk away from any habit draining you and not adding to your life Schedule a call with Heather: https://www.heathermaio.com/coaching-options Purchase Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Have you ever told yourself that what you are about to eat is bad? Have you ever picked up a baked good and thought: “I should not be having this right now”?  Have you ever sat down at a restaurant already feeling guilty about the choices you were about to make even though you had yet to order?  If so, this episode is for you. This episode is for anyone who tells themselves some foods are off-limits to them, not allowed until the weekend or not allowed at all.  For anyone who believes some foods to be BAD – and whenever you eat those foods – well, that makes you bad too. But what if I told you: it wasn’t the food that was f*cking you up? It was your thoughts around it.  If you are over listening to arbitrary diet-based rules, and ready to listen to your highest-self and learn to nourish yourself fully, this episode is for you. To learn more about Heather’s nutritional upgrade and mindset coaching services head to www.heathermaio.com To purchase “Not Another Diet Book” click the link below: https://www.amazon.com/gp/product/B0B45Q4CLH/ref=sw_img_1?smid=ATVPDKIKX0DER&psc=1

Self-love is not reserved for a special chosen few. Self-love is something you are born worthy of receiving. Self-love is not something you earn. Self-love is not a prize that is handed out at the end of any self-improvement journey. Self-love is not something you wait to give yourself until after you have achieved every arbitrary goal and checked every societally pressured box. Self-love IS your responsibility to give yourself. We have the idea of self-love all wrong. Self-love, like any love is work and its foundation is built by trust.  Knowing that you are someone you will do anything for This episode is for anyone struggling to show themselves kindness, respect and grace.  Listen to learn how to deepen your connection will self, grow your self-respect, self-trust and embrace loving yourself fully. To learn more about Heather’s nutritional upgrade and mindset coaching services head to www.heathermaio.com To purchase “Not Another Diet Book” click the link below: https://www.amazon.com/gp/product/B0B45Q4CLH/ref=sw_img_1?smid=ATVPDKIKX0DER&psc=1

Waiting for motivation to come inspire you to change is like going to the bus station and waiting for a cruise ship to arrive… Does that mean motivation is not real? No.  Motivation is real.  The problem with it is it shows up with poor timing and leaves before it has giving you any practical advice to move forward with the ideas it dumped on you. Which is why instead of wasting time waiting for motivation to show up decide to motivate yourself. Create your own momentum and learn to move needing no motivation at all. If you are feeling stuck, ready to make a change but still waiting on motivations fickle self to walk through your door; this episode is for you. To learn more about Heather’s nutritional upgrade and mindset coaching services head to www.heathermaio.com To purchase “Not Another Diet Book” click the link below and please leave a review ♥︎ https://www.amazon.com/gp/product/B0B45Q4CLH/ref=sw_img_1?smid=ATVPDKIKX0DER&psc=1

In this short and sweet episode Heather gives you three actionable intentions that will help you show up as your best self every single day. This entire process takes less than two minutes, and has a huge carryover in creating change. If you are feeling stuck - this episode is for you.  To learn more about Heather and her services head to www.heathermaio.com  To purchase "Not Another Diet Book" follow the link below and please leave a review ♥︎ https://www.amazon.com/gp/product/B0B45Q4CLH/ref=sw_img_1?smid=ATVPDKIKX0DER&psc=1

Destination Paralysis: the belief that your happiness, your sense of confidence, your feeling of being enough, your drive, your motivation, your ANYTHING is somewhere else waiting for you. Destination paralysis is happening anytime you tell yourself I will be happy when…. I will be confident when…. When this happens I will… You will what?  Start living your life? Start chasing your dreams? Start moving towards your goals? The truth is the longer you are waiting to experience something, the less likely you will be to have it. This episode is for anyone telling themselves their happiness, joy, confidence, and motivation are outside of themselves. Heather will help you understand when destination paralysis is happening and how to stop it from f*cking up your life. To learn more about Heather and her services head to www.heathermaio.com To purchase "Not Another Diet Book" follow the link below and please leave a review ♥︎ https://www.amazon.com/gp/product/B0B45Q4CLH/ref=sw_img_1?smid=ATVPDKIKX0DER&psc=1

How many times have you fallen off the wagon? More than you can count…? You’re in good company with millions of other women. Here is the thing with “wagons”: they are bullshit.  100% of the time the wagons we are falling off are wagons we do not want to be on in the first place. If you are sick of being on the dieting wagon this episode is for you. If you are sick of starting over this episode is also for you. If you are ready to find a wagon that will help you reach your goals, and more importantly, keep them: this one is for you too. It is time to break the cycle of falling off the wagon for good. To learn more about Heather and her services head to www.heathermaio.com To purchase "Not Another Diet Book" follow the link below and please leave a review ♥︎ https://www.amazon.com/gp/product/B0B45Q4CLH/ref=sw_img_1?smid=ATVPDKIKX0DER&psc=1

You want to lose weight, but you are sick of dieting and know dieting does not work as a long-term solution. Buuutttt, you want to lose weight so wtf do you do? You drop the goal of weight loss and instead lean into a goal that chases treating yourself differently and nourishing yourself fully. The truth is you can have the body you want, and more importantly, have a positive, happy and expansive experience IN your body, but in order to achieve both you will need a different process.  One that takes your full being into account, mind, soul and body. Deprivation, restriction, being a dick to yourself… none of that works as a long term solution.  If you want a different outcome – lean into a different process.  This episode will walk you through learning to change your behaviors in a way that serves and honors your full being. To find out more about this episode or schedule an appointment to meet with Heather go to www.heathermaio.com To purchase "Not Another Diet Book" follow the link below and please leave a review ♥︎ https://www.amazon.com/gp/product/B0B45Q4CLH/ref=sw_img_1?smid=ATVPDKIKX0DER&psc=1

This is a very special episode, one that has been a year in the making.  Heather’s book is out and, in the world, and she is so excited with share it with you first.  “Not Another Diet Book” is NOT another diet book.  It is a guide that will gently guide you through exploring your relationship with yourself, help you figure out what you desire from life and more importantly how to LIVE in that created, curated intentional life. This episode explores exactly that: how to step into the most magical, intentional magnetic version of you! To learn more about Heather’s services head to www.heathermaio.com And to purchase “Not Another Diet Book” click the link below! https://www.amazon.com/gp/product/B0B45Q4CLH/ref=sw_img_1?smid=ATVPDKIKX0DER&psc=1

Setting intentions is a game changer.  Learning how to take time each day to identify how you wish to feel and act as you move throughout your day will change your life. Intentions take all the magic of affirmations and turn them into usable actions that will upgrade our energy, our habits and whatever situations we find ourselves in. If you are feeling stuck, like you have tried everything and always find yourself back in the same spot, this episode is for you.  Heather will help you learn how to identify when a belief is not working in your favor, how to change it and how to turn that upgraded thought into meaningful aligned action. For more on this episode, or to learn more about Heather’s services head to www.heathermaio.com

You are over dieting, but you want to lose weight.  You have sworn off anything that resembles a dieting, but you want to lose weight.  You are committed to honoring your body, not torturing it, but you want to lose weight… Does giving up dieting mean giving up hope of ever having a body you feel good in?? No.  Far from it. You can have your cake and eat it to.  You can stop forcing your body to follow rules that may or may not work for you and instead you can learn to listen to its cues and allow your body and its divine wisdom to guide you. Wanting to lose weight does not mean you do not like your body, it means you are ready to have a different experience in your body – and this time you are committed to making those changes coming from a place of love and respect for self. If you are over being rude to yourself and ready to make meaningful, lasting and KIND changes to how you interact with your body; this episode is for you. To learn more about Heather’s nutritional upgrade services head to www.heathermaio.com

You get it, diets do not work. You have tried them all, even the ones that claim not to be diets, and you find yourself back in the same spot as soon as you stop following their rules. You understand that the solution you are looking for is not going to be found by going back to their restrictive bullshit BUT you still want to lose weight… Does giving up dieting mean you are giving up all hope of feeling good in your body? Not at all.  You can give up dieting AND treat your body differently. If you are looking for a different experience in your body that will require a different process.  In this episode Heather will walk you through how you can change your experience in your body, change the way you treat and view yourself and how you can elevate yourself out diet-based bullshit while pursuing happiness in your body. For more information on this episode and to learn about Heather’s services head to www.heathermaio.com

We are taking it back to the beginning with this episode – revisiting a core practice in both my life and in my coaching practice: the concept of living as our Highest Self. This episode explores what is means to live fully aligned in the most authentic and energetic expression of you, and more importantly, how you can get there.  Your highest-self can become your north star, your personal inner compass that will keep you on your souls’ highest path and living within your integrity. To find out more about this episode or schedule an appointment to meet with Heather go to www.heathermaio.com

Everything you want is on the other side of your fear.  All your dreams, all your goals, all your ambitions.  Everything you desire lives past the door of fear but walking through that door can be scary. Lucky for you though – you do not need to walk through that door alone. This episode will help you understand that what you lose when you allow your fear to hold you back is far worse than what could happen if you tried and failed.  (Because spoiler alert: failure only happens in one situation: WHEN YOU DO NOT TRY. Everything else is feedback.  Feedback again what did not work and how you can try better next time). The truth is any life change or upgrade will have fear attached to it. Where we get stuck is allowing that fear to hold us back without considering the alternative: What will happen if we stay the same. If you are ready for an upgrade – this episode is for you. To find out more about this episode or schedule an appointment to meet with Heather go to www.heathermaio.com

This episode is a gift from me to you. Tied with a bow, sent with love, sealed with a kiss… all that good stuff.  Outlined in this episode is a self-questioning method I swear by. It elevated the shit out of my life AND it keeps me out of my bullshit. If you are feeling stuck or like you are not living up to your highest potential, this one is for you. To find out more about this episode or schedule an appointment to meet with Heather go to www.heathermaio.com

WTF is mindful eating? What does it look like? Feel like? How the hell do you do it?   Mindful eating is a simple concept - but simple rarely means easy.  Much like meditation, mindful eating can feel really hard at first. But it does not need to be.  At its core mindful eating is having the courage to sit alone with your food and your thoughts.  Thats it.   This episode will take you through how to practice mindful eating which - when does consistently - will change your relationship with food and your body AND will change your life. To work with Heather, schedule an appointment or to read her blog head to www.heathermaio.com

Hot Take: The real goal is to eat intuitively.  Maybe the surface goal is weight loss, but underneath that is a goal to nourish your body without rules, restrictions or arbitrary guidelines.   But how do you get there? And what if you tried eating intuitively but you end up over-eating, binging, or not being able to listen to your body? I got you.  This episode dives into why Intuitive Eating is not working for you yet.  Yet being the key word, because it is available to you, if you are willing to do a little bit of work to get there. Spoiler alert: the work is not another diet, cleanse or protocol.  It is allowing all foods at all times and having the courage to be present with them. To work with Heather and upgrade your relationship with food and your body head to www.heathermaio.com

Weight loss is a strange topic. It should be cut and dry.  Simple.  Calories in and calories out...  If only it were that easy.  Weight loss is complicated because there is always a deeper desire rolled up in the desire to release weight.  The real desires we are scared to acknowledge.   Our desires to become better, different, elevated.  A desire to like ourselves for who we are. This episode is a confession - I have been holding back on you. The truth is I have some weight I needed to lose. The weight of worry and fear.  I want to help you lose weight too - but it is not the weight you think.   For more about this podcast head to www.heathermaio.com

You do not need more motivation  You need more grace.  What happens when you fail at a diet? When your latest protocol ends early because you are so sick of vegetables and just need to order a pizza? When you promised yourself you would hit the gym four days this week but have snoozed your alarm every time?   You talk shit to yourself.  You tell yourself you need to try again, try harder, and go bigger.  More restrictions, more promises, more bullshit... Does it ever work though? Spoiler alert: it doesn't. You are back to "starting again Monday" by Friday night. Grace is the way out of any cycle you find yourself in.   For more on this episode or to learn about Heather's coaching services head to www.heathermaio.com

Self-questioning is a transformative practice.  It allows you to hone your intuition, understand your needs, and deepen your relationship with self.  This episode explores why this practice is an important piece of living an aligned life, and gives you Heather's favorite question to ask yourself to kick off your practice with.

You can not build anything solid without a solid foundation.  Yet, when it comes to our health and wellness we tend to forget that.  We try to add habits onto an unstable foundation.  It is time to stop that, and take time to shine on a light on the current behaviors keeping us still while leaning into habits that are in alignment with how we wish to treat ourselves. This episodes explores how you can find your baseline - the actual least amount you need to do that will help you feel amazing - and more importantly KEEP you feeling amazing.  Now more "starting Monday...", let's explore how to build your foundation so you always feel like your best self.

Gratitude is THE flex, and when it comes to manifesting, it NEEDS to happen.  Yes, NEEDS in caps.  How can we call in more if we are not grateful for what we currently have? Which is where we tend to get stuck.  It can feel hard to feel gratitude towards a body, a situation, a home, a ANYTHING that we wish to change.  But it doesn't have to be.  Acknowledging where we are, and the disconnect between that space and the space we wish to be is how we can get to where we wish to go!  Gratitude for our current situation will allow us to elevate out of it or call in more of what we wish to have.  Sounds meta - but it's not.  Give me 20 minutes and I will talk you through it.

More manifesting for wellness coming in hot!  How can we find our full potential? It starts with awareness of everything going right in our life, willingness to ask what we desire to have AND awareness of everything that is keeping us stuck. The universe wants to see you thriving! But it wants to know you are wiling to work right along with it.  Let's discuss ways to send a powerful signal to yourself, your subconscious and the universe that you are willing to do anything and everything to support your highest self.

Manifesting for health and wellness is a thing! We have been manifesting around our health for years and not realized it.  Telling ourselves who we are and what we are capable of BUT unfortunately those stories were not always working in our favor....  Until now. When you want something, all the universe conspires in helping you to achieve it.” (Paulo Coelho).  Never is that more true than with our health and wellness. If you want to feel amazing in your body, treat yourself kindly and with respect; this episode is for you.

The term manifestation gets thrown around a lot. But what does it mean? How do you manifest?  If we can make something good happen with our thoughts does that mean we can also make something bad happen?? (Spoiler alert: no. But also maybe. But maybe no…) listen to see what I mean... We will discuss why when it comes to manifestation our ENERGY is so important and how we can use our thoughts to see and call in more good.

Want to feel amazing in your body but over diets and their bulls*t?  Are you aware that your diet could change but unsure where to start and how to make those changes in a way. that honors your being and respects your body?  I get it... and I got you.  Let's explore making meaning changes in our life that ADD to our health and wellness!

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What is the quality of your thoughts? If you spoke to your friend the way you spoke to your self, would you still have friends? This week we dive in to thought work. We explore why paying attention and auditing our thoughts - even the mean, rude, and down right ruthless things we say to ourselves can help set us free.

This episode was originally recorded for Nicole’s Rock Your Soul Podcast - and it was too good to not share again! Heather and Nicole dive into all things health, wellness, nutrition, fitness, mindset and more!!

This episode is all around how to deal with the S word: STRESS. There are so many things out of our control, dealing with them shouldn’t harm us yet we allow it to. This episode is 5 tools to help you navigate and alleviate stress.

This episode is all about the way we speak and why it matters. For better or worse our language is powerful, let’s make sure it is working in our favor.

This might be my favorite episode yet. I share the four commitments I’ve made to myself in 2022, and I am sure that they could help you thrive this year too. If you feel like your year is off to a shaky start, that’s ok. There is always an opportunity to start again. Let this episode help you get clear on what is important to you this year - and help you move into the year in alignment with your highest self.

Welcome 2022! This week we continue the conversation around New Years Resolutions and Goals. How to create your own motivation that will lead to inspired actions that will set your future self up for success. Heather will help you get clear on your goals, and use that clarity to help you make 2022 your best year yet.

New Year New You?? Or New Year more ALIGNED You?? I like that one better. This week is all about setting ourselves up for success in 2022. No more bullshit resolution - it is time to make aligned and empowered commitments to our ourselves.

Lets jump right back into the topic of dieting.  What is a diet? Is a protocol a diet? What about a "lifestyle"??  Why is operating under someone else's rules setting you up to fail 100% of the time??  Why do we self-sabotage? You may be surprised by what is really happening when you "fall off the wagon"... spoiler alert: it is a GOOD thing!

Diets do not work.  We know this.  Yet, we run back to them again and again - each time forgetting how they harmed us.  But what other choice do we have? If we want to lose weight a diet is the only solution, right? Wrong. And does wanting to lose weight mean we must also be unhappy in our body until we reach that goal? Wrong again. This week is the first episode of a three part series: Why Diets do no work and what to do instead.  This episode is the introduction, we are getting our feet with and stepping into the idea that what may be holding us back from happiness in our body is not carrying some weight we wish to release, rather, how we are trying to release that weight.

This is the episode you need to listen to if you are feeling stuck, incapable of change or powerless over your current circumstances. If you have a goal that’s been sitting on your chest you have yet to act - this is for you too. Heather examines the lies keeping us stuck securely in our bullshit and how to challenge them and find magic on the other side.

Tired of waking up January 1st feeling like a hot sack of garbage who needs to start yet another diet and cut yourself off from all social engagements because you literally can not see one more person?! I get it. And I got you. This episode will help you navigate the holidays so you stay feeling amazing, keep your energy in alignment and wake up January 1st feeling excited for the New Year!

How do you practice gratitude? How you take your morning practice of listing three things you are grateful for and turn into in WHO you are - someone who lives in a state of gratitude?  I have a few ideas and they all boil down to one truth: realize almost everything you complain about is something you are grateful for.   Wondering what I am talking about? Check out the episode and hear how I regularly call my bullshit to remind myself how grateful I am.

Welcome to season 2! This episode is a recap of season one, and Heather gives you insight on where she has been the last few weeks! (Hint - it has something to do with her bullshit…) Interested in joining the Magic Mindset Program? Join here and let me help you put your diet-based bullshit behind you. https://magicmindset.teachable.com/p/magicmindsetprogram  (Use code TACO to save 11%!)

What is shadow work, and should you be doing it?? (Spoiler alert: yes). In this episode Heather breaks down the term “shadow” and helps you identify behaviors, habits and patterns that are keeping you stuck. Finding your shadow self isn’t fun, but if your committed to growth it is the most powerful step you can take. This episode will help empower you to take it.

Confidence is key- but what is too much? And how do we get it? In episode 11 Heather explores simple things you can do to build your confidence and become someone you can count on.

You are ready to give up diets - but what is next? You are still binging, still not feeling at home in your body or still aware you need to make some changes with how you interact with your physical being BUT you understand that another diet ain’t the play…. This episode is for you. Finally shit the door and walk away from diets and the behaviors they keep you stuck in.

Boundaries are tricky. We know we need them, but why can it be so hard to set them?? Heather’s theory: we need more clarity around WHO we are, and once we figure that out setting boundaries becomes effortless…

This is the episode I never intended to make. Fitness is a HUGE part of my life, but there is enough information out there on it. Is it helpful? Unfortunately no. Most is bullshit… so here we are. Talking about what really matters - how fitness can help you elevate and grow! Using fitness to help you expand! Calling your bullshit because chances are you do have time and money - and INVESTING in your health will pay you back hugely. Let’s get woo and weird with it. Fitness is a magical, spiritual, elevating practice. This episode is for anyone who is struggling to make it a habit and make it a part of your identity. I promise - with a little bit of effort fitness can become a non-negotiable part of your self care.

Oh boy - we go there this week. Why is that rude little voice in our heads so loud?? How do we ignore it?…. Spoiler alert. We don’t. We can’t. But we can use that jerk in our head as a jumping point to help us elevate and grow…

Moderation: the avoidance of extremes. Turning away from excess…. But is that what we want?? Heather explores moderation - and asks, is it really working for you? Or is aiming for moderation keeping you stuck??

Wtf is motivation and why is it so fickle? How come it shows up when we are scrolling Instagram but leaves by the time our package of booty bands and at home workout program arrives?? Can we rely on it or do we need to call in something else for help? Heather explores motivation and gives you a peep talk - providing you tools to use in place of motivation. Tools that work… because you can’t rely on motivation. She’s a fickle friend.

How do we end the abusive cycle of self-sabotage?? It’s pretty simple… but don’t equate simple for being easy. Sometimes simple requires a bit of work. The beauty here is THIS time - the work is worth it and the pay off will improve every area of your life.

This episode explains why I no longer use the scale as a tool to measure my body, and my progress, and why I believe most people should get off the scale as well.  We will examine the role a scale plays in our life. Look at whether or not it is a tool that is helping us, allowing us to thrive, OR is is a tool that is keeping us stuck in our bullshit.   (spoiler alert: it is keeping us in our bullshit...)

Highest self is a concept that has become my North Star. It is the light that helps illuminate my path, and exposes all my bullshit. Aiming to embody my highest self has allowed me to self reflect, to shed things that no longer serve me, (or never did in the first place!) and helped me lean into behaviors that allow me to thrive.

Welcome to episode one of the Magic Mindset podcast. Todays Episode will break down what to expect, and give you the backstory of why I am doing this and what to expect in upcoming episodes. Here we will get our feet wet, dip our toes into the huge topics of highest self, gossip, and why we need to start scared!