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Are you 40 something or older who is sick and tired of making excuses about your health? Are you ready to get off the diet rat race and get onto a plan that creates food freedom and lifestyle transformation? Then this is the podcast for you! You know something needs to change. You feel pre-menopausal, hormonal, closer to the dreaded empty next stage, or are carrying around an extra 20-30 lbs. that you cannot seem to shake. Life is overwhelming between your job and your life and you feel too ...
 
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Tips Of The Scale with Sam Lomeli | Weight Loss Motivation | TipsOfTheScale

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Tips Of The Scale with Sam Lomeli | Weight Loss Motivation | TipsOfTheScale

Real people and industry experts share their motivational weight loss success stories, challenges, and tips!

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TipsOfTheScale interviews real people and industry experts who share their weight loss success stories, challenges, motivation, and tips for starting healthier habits. We cover their diet, exercise, even their music playlists. Let their stories inspire you!
 
Hey, girl! I know what it feels like to keep failing on your health goals, to feel like you are always starting and stopping the next diet or workout program, and not having any consistency with your habits or routines around wellness. You know it’s time to make a change in your life and say YES to yourself... but it feels so hard. There aren’t enough hours in the day and you feel guilty when you DO take time for yourself. But you know you NEED a massive transformation for your body and mind ...
 
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show series
 
Episode description: As we end our Women’s Health Series, we talk about some GI symptoms you may be experiencing as a woman approaching or in perimenopause or menopause and what you can do to alleviate some of the symptoms.โดย Tricia Stefankiewicz/Registered Dietitian
 
HABIT HACK THURSDAY: The Doors Are Open to the HABIT HACKING SOCIETY! Learn about the best community that will you consistently stay on track with your healthy habits. Doors close June 1st and you have the opportunity to become a founding member! *** WORK WITH ME: -NEW! The HABIT HACKING SOCIETY is launching June 1st! Become a founding member befor…
 
Have you ever heard of cycle syncing? Being aware of where you are in your cycle can really help you become more aware of the feelings you're having (especially headed into your menstrual cycle!) and even help you optimize your workouts, nutrition even work projects by timing them out with your cycle (or even just giving yourself more grace!) Today…
 
A toolbox to outsmarting and beating pre-diabetes and diabetes with Angela Manderfeld, RD Angela Manderfeld, MS, RD, CDE, BC-ADM, CLT is a Dietitian, Board Certified in Advanced Diabetes Management. She is in private practice with more than 20 years of experience. She uses integrative functional nutrition to help clients restore their body to optim…
 
Have you ever heard of the invisible load of motherhood? It can be physically, emotionally and mentally exhausting, right? I'm sharing 3 tips today to help you lose the overwhelm with one big HABIT HACK to, as always, help you take action! PLUS: Hear how empowered a STU client from last round feels and a Whole30 Client too! The next round of my sig…
 
Ever dig into personal development and then feel overwhelmed from doing too much? Personal development overload is real (I'm personally feeling it right now!) so I'm sharing 5 tips to help you lose the overwhelm and still grow! The next round of my signature program, SELF TRANSFORM U, launches May 23rd and I want you there! In just 4 weeks, you wil…
 
Description: Today is part one of our diabetes discussion as part of our women’s health series. In this episode we review the mechanism of diabetes and what it does to our bodies, review blood work ranges, risk factors, and what to do about it. Keywords: type 1 diabetes vs type 2 diabetes, diabetes mellitus, insulin, prediabetes, doihaveprediabetes…
 
Do you ever find yourself not meeting your goals because you are in a state of analysis paralysis? You are overplanning and overthinking yourself into not taking action! Hear my most recent free workshop in the community with 3 easy steps to stop overplaning and start taking action! The next round of my signature program, SELF TRANSFORM U, launches…
 
Did you know you have supermom powers? Sometimes, we have to dig a little internally to figure out what our supermom powers are while stopping the comparison and filling up your own cup! Today's guest is Lori Oberbroeckling of the Sedcrets of Supermom. She is a mom of four, corporate leader, podcaster, productivity expert, and author of the book Se…
 
Episode description: In today's episode, we talk to Anne Denner, LCSW, about chronic pain and how to manage it. Therapy in Philadelphia | United States | Integral Life (anintegrallife.org)โดย Tricia Stefankiewicz/Registered Dietitian
 
If you feel like your schedule is out of control, then this habit hack will help! Scheduling time to actually schedule out your next week, gets all of the clutter out of your head and leads to less overwhelm! Join our free workshop next Wednesday 5/11 at 12pm EST live or during the replay to chat about How to Stop Over-Preparing and Just Get Starte…
 
We are wrapping up the 4 part Fitness Series on the show today by sharing with you my own fitness journey! How I came to be an instructor and now view movement as one of the highest forms of self care. This hasn't been a linear journey, so listen in to hear my biggest takeaways that you can apply to your own fitness journey! Don't forget to tune in…
 
On today’s episode I wanted to dive into a question that I get pretty often and really break it down into figuring out what works for you.โดย Tricia Stefankiewicz/Registered Dietitian
 
This is a place I have used for probably countless hours, and it's been mentioned by a couple of guests over the past month...sitting alone in your car for even 5 minutes is a high form of self care, in my opinion! I'm sharing how to use this habit hack and a few examples of healthy habits that don't take time that you can do in your car! This migh…
 
So you all know I bleed orange as an Orangetheory Coach and it's one of my soulmate workouts so as we continue our fitness series, I thought what better person to bring on from an OTF members' perspective than Brooke Garrison of Orangetheory Memes! We chat about how doing hard things (like a challenging OTF workout) can apply to your life outside t…
 
Episode description: Why do you keep repeating the same behavior over and over again and figuring out a way to make that change for good. Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/ If you found value in this podcast, please rate, review and subscribe on iTunes…
 
Have you ever heard of a ta-da list? This is a concept from one of my favorite authors, Gretchen Rubin, to help you celebrate the wins along your journey of reaching your goals. Lose the overwhelm from your never ending to do list and use this new habit hack of a ta-da list daily! *** There are still spots left for the April 18th round of my signat…
 
Should you "pivot with purpose" as I recently heard one of my fav Peloton instructors, Robin Arzon, say or just quit? I'm sharing 10 questions to ask yourself to evaluate the habits are you currently doing and if you should pivot with a purpose or not! There are still spots left for the April 18th round of my signature program, SELF TRANSFORM U! Jo…
 
Show description: In this part II episode of our sleep discussion, we talk about diet and life style factors that worsen sleep as well as those that improve it. Listen in for some important information in helping you meet your daily sleep goal. Other episodes: Episode 103: Health Tip Tuesday: Food mood and the Mediterranean Lifestyle Plan Episode: …
 
This is THE solution to your decision fatigue! I get it--it can be mentally and physically exhausting as a working mom and to take on one more thing feels overwhelming. Habits and automation will be the solution to solving your decision fatigue (and this is what I teach in my signature program, SELF TRANSFORM U!) Reserve your spot in the next round…
 
You have probably seen me riding my Peloton in my IG stories and know that spinning was the first format I even taught (it's one of my soulmate workouts!) In a world where virtual fitness has exploaded, I wanted to bring on Melissa Ferrara from the Moms of Peloton to chat more about finding connection & community when riding on the bike, or using t…
 
Episode description: We talk about sleep culture, why your body needs sleep, and what happens when you don’t get enough sleep Keywords: Sleep and weight loss, lack of sleep weight loss, lack of sleep effects, side effect of no sleep, Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society on the Recommended Am…
 
Oh my, friends! What a big milestone that I want to celebrate with you all! 100,000 downloads of the Self Transformed Podcast! I'm so grateful to you, our listeners, and am honored you an entruted me to help you along your journey. THANK YOU isn't enough. I'm sharing my 5 takeaways that I've learned from hosting the podcast over these 100k download…
 
If balance just a myth as a busy working mom? Balance isn't just something you DO, it's something you FEEL which is personal to you. Listen in to my free Balance workshop from our community last month with some practical habit hacks to finally help you feel balanced! *** My free workshop, HABIT BREAKTHROUGH BOOTCAMP is back! This is a 3 day free wo…
 
Are you putting in the REPS? Reps is short for repetitions and this can be applied to not only fitness, but also your relationships, self care, motherhood, etc. It feels hard at first (like new habits) until after you've put in the reps and become stronger, build up your endurance, etc. (then it doesn't feel as hard!) My free workshop, HABIT BREAKT…
 
Our relationship with ourselves is the foundation of creating meaningful and sustaining health changes.โดย Tricia Stefankiewicz/Registered Dietitian
 
I'm so excited to bring you this 4 part Fitness Series where I'm bringing expert guests on various areas of fitness and stressing most importantly the power of commuity and finding movement that brings you joy! I hope it inspires you to get moving in anyway possible! Today we're chatting with Jessica Gershman of the Zen Mommy on the benefits of Yog…
 
Episode description: Let’s talk about why we can do to stop taking out of our life the very things that make us feel good, calm, and balanced Show Notes: Carol Dweck: Mindset Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/ If you found value in this podcast, please…
 
Do you ever find yourself CONSTANTLY apologizing for everything? What if instead of saying, "sorry I'm late," what if we said, "thank you for your patience," instead? Expressing gratitude will not only help you feel more confident and empowered, but it will allow the receiver to feel appreciated too. More on this week's Habit Hack to make this mind…
 
Do you ever feel like you have 20,000 tabs open in your head (and maybe on your computer too--guilty!) Working moms are really superhuman--research shows they spedn 10.5 hours more than a working dad on multitasking in a week. But are we really more productive? Or maybe we just have more clutter in our heads that leads to overwhelm, mental and phys…
 
Episode description: We often talk about the goal of consistency over perfection but how can you become consistent? Listen in for 4 important points to consider if you want to achieve consistency. Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/ If you found value i…
 
In the wise words of Nicki Minaj, "No, I'm not lucky, I'm blessed--yes!" With today being St. Patrick's Day, I'm sharing 3 habit hacks for when you're not feeling very blessed and not just leaving your life up to chance or luck. BONUS: hear from one of my STU alumni from this last round and how she has transformed the way she views her habits! *** …
 
Do you find yourself not able to catch your breath? You might feel like you have the weight of the world on your shoulders--breathe, friend! Breath work is a wonderful tool to put in your transformation toolbelt when you are feeling anxious, overwhelmed or just need to quiet your mind--it will take that load off and help you feel LIGHTER. Today I'm…
 
In this episode, we talk about 4 things that help create the foundation so that you can move forward and build upon them to start reaching your health goals. Show notes: Episode 20: are you drinking enough water Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/ If yo…
 
Today's habit hack is all about your mindset. Instead of saying you "have to," focus on saying you "get to." I share how to make this a habit in order to have a postitive or growth mindset instead of a negative over time! *** The next round of SELF TRANSFORM U starts 3/21! I also just announced that you will receive the HABITS THAT STICK STARTER KI…
 
Coming at you today with another book review! I just finished listening to Christy Wright's “Take Back Your Time: The Guilt-Free Guide to Life” Can You Really Find Balance? I think you can, but as Christy mentions--it's more about a feeling, not doing. I share my big takeaways for you from this book and a couple of simple habit strategies that you …
 
Episode description: Stop waiting to love yourself. So many of us wait until we achieve our desired goal until we can fully embrace and love ourselves. But what happens if we never get to this point. Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/ If you found valu…
 
"I'm so excited, I'm so excited...I'm so...so...scared!" "There's no time! There's never any time!" -Jessie Spano, Saved By The Bell #iykyk Does this sound like you too? You're always saying there is never enough time for you, you calendar is too overwhelming. Today's habit hack will help you reframe the way you think of your time and what you choo…
 
Do you sometimes miss your partner because you are both so bogged down with work, the kid's schedules and just trying to keep your head above water? (Me--I'm raising my hand too!) Listen in for the replay from my community's free mini monthly mini workshop from February, How To Make More Time for Your Partner. I share an actual HABIT STRATEGY to ac…
 
How to stop starting over again Episode description: In this episode, we talk all about how to stop the process of stopping and starting when it comes to creating lasting health changes. Specifically, we review 5 action steps you can take now. Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: http…
 
Today's Habit Hack is all around emotional eating! I share an action item to help you start tracking your emotional eating cues, and some food for thought (pun intended!) to help you view the way you eat differently (such as slowing down and no longer viewing food as good or bad.) Eating can be a form of self care and these tips will help you come …
 
Today I have my friend, Hope Pedraza of the Hopeful & Wholesome Podcast, demystifying eating plant based and tips to help you start small, get enough protein and start feeling the amazing benefits of eating plants! PLUS! You can now grab my PLANT BASED WHOLE30 ANYTIME COURSE to add an extra layer of accountability to get you through your PB Whole30…
 
This episode discusses the bridge from KNOWLEDGE to action by using the ABC's: awareness, beliefs, and consistency. Listen in to learn more. Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/ If you found value in this podcast, please rate, review and subscribe on iTu…
 
I'm so excited to announce that I am one of the new PLANT BASED WHOLE30 CERTIFIED COACHES! In this episode, I share my experience doing my own Plant Based Whole30 in January and the why behind the PB Whole30 and if this is for you! PLUS! You can now grab my PLANT BASED WHOLE30 ANYTIME COURSE to add an extra layer of accountability to get you throug…
 
Self Care can feel very overwhelming! (I just Googled "self care ideas" and there was a list of 50+ ideas!) Where do you even start? Today I'm sharing the process of how to start a holistic self care routine by focusing on just 3 tiers of self care and of course how to habit strategy to make it work. These 3 areas will help you diversify your self …
 
I have had a few people ask me what I thought about weight loss surgery. In this episode we talk about weight loss surgery options, benefits, downsides, and overall learning to build a relationship with your body.โดย Tricia Stefankiewicz/Registered Dietitian/Empowered Eating Coach
 
Why Is It So Hard to Invest in Yourself? As women, we often have to overcome guilt, self doubt and a scarcity mindset. I'm sharing 3 tips to transform your mindset to build confidence and momentum for yourself so you will keep investing in yourself (your time, money, talents, etc.) and giving the best of you to your loved ones when you do! PLUS: ST…
 
Have you ever needed some tough love? A good swift kick in the you know what from either a coach or yourself to lovingly help you take action? Then this episode is for you! Listen in to this interview with my friend, Liz Henderson of The Tough Love Mom Podcast, with all the tips on how to use tough love to create consistent, tiny habits in your lif…
 
Are you really unmotivated and lazy? I hear many women I talk to who feel like they are not making their desired health changes because "they are lazy" or just "too unmotivated". But is this really true? In this episode we talk about what motivation is, why you may feel unmotivated, and strategies to help you when you are in a time of feeling less …
 
Have you ever felt like your habits and routines were solid, and then a new season of life comes and those habits and routines crumble? That's completely normal! Life happens and motivation will go away so today's HABIT HACK THURSDAY, I'm sharing some simple habit tips to help you get back to your routine as the new seasons in life come and go! ***…
 
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