Cravings Control for Fat-Loss (Laura Cavallo)
Explore every episode of Cravings Control for Fat-Loss
| Pub. Date | Title | Duration | |
|---|---|---|---|
| 22 Jun 2023 | #60: Simple Mindset Hacks For Better Habits | 00:05:52 | |
Resources
Simple mindset hack to help you approach nutrition, exercise and your lifestyle habits with less stress and shame and more ease, grace and flexibility.
Timestamps
(00:00:53) - Intro (00:01:30) - Rate the podcast! (00:01:55) - Shifting your mindset: adding things in vs. taking them out (00:03:21) - Example #1 (00:04:18) - Example #2 (00:04:36) - Final thoughts, outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 20 Jun 2023 | #59: Molly Buster, Certified Personal Trainer. From Big City To Small-Town | 01:04:16 | |
Resources
Molly Buster is an Online Health & Fitness Coach based in Kansas with over 11 years in the fitness industry. With a personal background in dance & Olympic weightlifting, she specializes in teaching women how to strength train while incorporating nutrition education. One of her core coaching values is that long-term change only comes from implementing strategies that are manageable, doable & sustainable.
Timestamps
(00:00:53) - Intro to Molly Buster (00:02:20) - A bit of background: growing up, relationship with food & nutrition while growing up in a farm (00:05:58) - Food as comfort and love language (00:07:48) - Career in Dancing: Molly's relationship with food as she entered adulthood (00:11:48) - Next steps after college, taking the leap (00:15:37) - Her initial goals getting into fitness and how these have evolved (00:23:48) - From trainer to manager: applying her management experience with her training clients (00:29:09) - Biggest lesson takeaways from her time working in Los Angeles (00:35:54) - Transitioning back to Madison, Kansas (00:39:35) - Advice for people moving into a new area within a new community (00:42:38) - Rate the podcast! (00:43:03) - The start of Molly Buster Coaching (00:45:46) - Molly's demographic and how to work with her (00:46:57) - Shifting her community's mindset into whole food nutrition (00:50:03) - Honest conversations with clients about expectations and reality in their fitness journey (00:55:25) - Realizations and acceptance on what's most important in fitness and nutrition (01:02:42) - Favorite Crave food! (01:04:08) - Final thoughts, outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 15 Jun 2023 | #58: Fat-Loss Phase: 3 Nutrition Tips for Faster Fat-Loss | 00:09:04 | |
Resources
Today I'm sharing some simple and quick tips that I have pulled straight from my SLIM6 Fat-Loss program to help you create that daily deficit that you need to achieve fat-loss. These strategies are straightforward enough for the busy career woman or stressed out mom to apply. If you're looking for more guidance, strategy, support and to take your fat-loss to the next level, check out my SLIM6 program, open for enrollment through Sunday June 18th!
Timestamps
(00:00:53) - SLIM6 Program Details (00:02:30) - Tip #1 Snack on whole foods (00:04:24) - Tip #2 Prioritize a hearty #Satisfull salad per day (00:05:50) - Tip #3 Ride the Crave (advanced strategy) (00:08:19) - Final thoughts, outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 13 Jun 2023 | #57: Fat-Loss Phase: 3 Ways to Create a Calorie Deficit | 00:10:06 | |
Resources
Creating a calorie deficit is how you will be able to lose inches and weight, but that means you're gonna be hungry and it's something you have to be comfortable with on a daily basis and overall. However, it doesn't have to feel like torture. Using strategies like I outline in this episode you will be able to create that slight calorie deficit so you can naturally eat less calories and sustainably lose weight over time.
Timestamps
(00:00:53) - Intro (00:01:23) - Slim6 is open for enrollment! (00:02:43) - Tip #1 Adjust portion sizes of #Satisfull plates (00:05:10) - Tip #2 Adjust how many meals you eat per day (00:07:05) - Tip #3 Increase your energy expenditure (00:08:47) - Final thoughts, outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 08 Jun 2023 | #56: Fat-Loss Phase: How to Track Fat-Loss & How Long Does It Take? | 00:13:08 | |
Tracking your progress can be an informative way to see if a program is working or not and provide you with important data so you can make any adjustments you need moving forward. In this episode I share 4 different ways you can track your progress: circumference measurements, progress photos, Dexa-scans and bio-feedback.
Resources
FREE NEWSLETTER
Timestamps
(00:00:53) - Intro (00:01:22) - Slim6 waitlist is open! (00:02:00) - Weight-loss vs. Fat-loss (00:05:11) - Different ways to track fat-loss (00:05:14) - #1 Progress photos (00:06:49) - #2 Measurements (00:08:58) - #3 Dexa-scans (00:10:09) - #4 Biofeedback (00:11:04) - Recap + disclaimer about using a scale (00:12:36) - Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 06 Jun 2023 | #55: Fat-Loss Phase: 4 Non-Negotiable Pre-Requisites For Fat-Loss | 00:15:40 | |
Fat-loss is 100% about calories in vs calories out. BUT-if you could help the process go smoother and have an easier time achieving your goals amongst the business of your life, wouldn't you want to know HOW? If you're thinking about getting into a fat-loss phase listen in on the 4 pre requisites I recommend you start with in order to make your efforts more seamless as you navigate cravings, hunger, rest, recovery and results!
Resources
Timestamps
(00:00:54) - Intro (00:03:00) - SLIM6 join the waiting list! (00:03:38) - N#1 Consistent #Satisfull meals throughout the day (00:06:21) - N#2 Strength training at least 2x per week (00:08:42) - N#3 Good quality sleep (00:10:40) - N#4 Ask yourself: 'am I ready' for a fat-loss phase? (00:14:58) - Recap, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 01 Jun 2023 | #54: 4 Things I wish I Knew Sooner: Fat-Loss Edition Part 2 | 00:11:50 | |
The path to fat-loss can feel confusing, especially when we have so much information at our fingertips and rapid weight loss is glorified. While it can feel elusive I want to shed some light on the mistakes I made and the most common ones I see my clients doing when they first start working with me. Take a listen as I share the hard truths I learned along the way on my fat-loss journey that I hope can better inform you while on your on your own path. Let me know what questions you have or your thoughts on this episode, send me a DM on IG @LauraCavallo__Cravings_Coach. Resources
Rate the podcast
Timestamps
(00:00:53) - Intro (00:02:15) - N#1 Your metabolism might not always be ready for fat-loss (00:04:40) - N#2 You can still have your crave foods and loose fat & inches (00:06:16) - N#3 There are no shortcuts (00:07:31) - Rate out podcast! (00:07:55) - N#4 Reaching goals doesn't equal happiness (00:11:23) - Outro, connect on Instagram
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 30 May 2023 | #53: 3 Things I wish I knew Sooner: Fat-Loss Edition Part 1 | 00:12:10 | |
The path to fat-loss can feel confusing, especially when we have so much information at our fingertips and rapid weight loss is glorified. While it can feel elusive I want to shed some light on the mistakes I made and the most common ones I see my clients doing when they first start working with me. Take a listen as I share the hard truths I learned along the way on my fat-loss journey that I hope can better inform you while on your on your own path.
Resources
Rate the podcast:
Timestamps
(00:00:53) - Intro (00:03:03) - N#1 Exercising more and eating less is not a permanent fat-loss solution (00:06:24) - N#2 The scale doesn't measure true fat-loss (00:08:27) - Rate our podcast! (00:08:48) - N#3 You can't ignore your lifestyle habits (00:11:16) - Final thoughts, outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 25 May 2023 | #52: A Happier Period: Do's and Don't | 00:16:43 | |
Is your period week (or weeks) this daunting time of low energy, irritability and food free-for that completely throws you off track mentally and physically? While PMS symptoms can vary from person to person did you know although they're common, intense PMS symptoms aren't "normal"? Many women can improve their symptoms by making small lifestyle and dietary changes (some of which I share in this episode). If you're someone who wants to reduce the intensity of her PMS symptoms or just have better periods overall and feel more in control and on track around this time, this episode is for you!
Resources
Rate the podcast!
Timestamps
(00:00:53) - Intro (00:02:19) - Mindset shifts to make as it relates to your cycle (00:05:55) - Do N#1 Remain flexible and honor your body (00:06:45) -Tracking your cycle & cycle synching (00:07:49) - Do N#2 Nourish with #Satisfull Plates (00:10:20) - Do N#3 Focus on Cravings strategies (00:11:22) - Rate out podcast! (00:11:43) - Do N#4 Keep alcohol low (00:12:14) - Do N#5 Take extra rest (00:13:03) - Don't N#1 Don't eat sweets on an empty stomach (00:14:07) - Don't N#2 Don't self-sabotage (00:14:50) - Don't N#3 Don't push yourself until exhaustion (00:16:02) - Final thoughts, outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 23 May 2023 | #51: Sarah Staples: Strength And Physique Coach | 00:42:29 | |
In this fun discussion with Sarah Staples we discuss how Sarah persued her passions of being a fitness coach and her journey from random workouts to more structured and intention training hitting personal records for lifts like bench, squat and deadlift. Sarah shares her core training pillars in thew ay of exercise and nutrition as well as her advice for those new to the gym or exercise. I hope you enjoy todays show!
(00:00:53) - Intro to Sarah Staples (00:02:24) - Her relationship with fitness and nutrition growing up in Ireland with 3 older brothers (00:07:00) - Summer in California and 1st approach to training (00:08:07) - The start of her fitness journey (00:11:17) - Her original training methodology and goals getting into fitness (00:12:24) - First mentors who impacted her fitness journey and how her goals shifted intro her present training mode (00:15:23) - Advice for people focused in aesthetic looks: finding joy in strength and performance based goals (00:18:02) - Sarah's working methodology, programs, 1:1 coachings and training (00:20:01) - Sarah's group training and individual mentoring programs (00:22:24) - Advice for beginners on how to find a community of supportive women and get comfortable at the gym (00:25:57) - Most important training philosophies (00:27:40) - Nutrition philosophy (00:31:44) - Rate our podcast! (00:32:08) - Insight into her personal training routine and where to start if you are new to training (00:35:34) - Future plans, what's next in her career (00:36:30) - Her approach to bring grounding and joy outside from training (00:40:09) - Favorite Crave food (00:42:00) - How to connect with Sarah, outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 18 May 2023 | #50: 5 #Satisfull Breakfast Ideas | 00:15:27 | |
You've probably heard that breakfast is the most important meal of the day. This is especially true if you're someone who struggles with cravings, overeating and snacking. The best thing you can do for your energy levels, mood and your blood sugar is to start with a Satisfull breakfast within 2 hours of waking up! Here are 5 Satisfull breakfast ideas to get you started!
Resources
Timestamps (00:00:53) - Intro (00:01:22) - The importance of #Satisfull Nutrition to fuel your body (00:02:10) - Recap: 4 parts of a #Satisfull plate (00:05:07) - Rate our podcast! (00:05:30) - #Satisfull breakfast idea #1 (00:08:13) - #Satisfull breakfast idea #2 (00:09:50) - #Satisfull breakfast idea #3 (00:10:33) - #Satisfull breakfast idea #4 (00:12:00) - Observe: being mindful about what works for you (00:12:41) - #Satisfull breakfast idea #5 (00:13:11) - Some insight and advice regarding nutritional habit changes (00:14:57) - Final thoughts and outro, connect on Instagram
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 16 May 2023 | #49: Tina Tang-Fit at 52 Menopause Strength Coach! | 00:54:58 | |
Listen in on this very real and raw conversation with Tina Tang who opens up about how getting divorced in her early 40's opened up a whole new life and career path for her. Now she helps women over 40's lift weights for the rest of their lives and support their menopausal life stage. Resources
Master Your Body Coaching Mentorship For Women Over 50
Timestamps
(00:00:52) - Meet Tina Tang: Women's Coach for women over 40! (00:03:16) - Growing up in a Chinese-American household: the relationship with fitness and nutrition (00:08:40) - Exploring the restrict-binge cycle (00:10:23) - Sustaining healthy habits and values into adulthood (00:12:34) - Cultural impact on body image from Chinese background (00:16:27) - Navigating career transitions, challenges, and liberation (00:22:25) - The turning point: the journey into fitness and the first job at Equinox (00:28:22) - From past to present, the natural evolution of fitness goals (00:31:27) - Shifting mindset from tracking meals to mindful eating (00:36:23) - Rate our podcast! (00:36:46) - Tina's training philosophy and client approach (00:39:57) - Key cornerstones in the training philosophy for 40+ clients (00:43:55) - Tina's nutrition philosophy (00:45:04) - Top advice for continuous motivation in fitness for women over 40/50s (00:48:52) - Cardio and HIIT for heart health during peri/post-menopause (00:50:48) - How to start working with Tina (00:51:55) - Favorite crave food! (00:52:51) - Connect with Tina: social media, website, and podcast (00:54:30) - Final thoughts and outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 11 May 2023 | #48: Patty Graham Fitness Coach: Fit Mom Over 40! | 00:50:53 | |
In this episode I have a very honest and real conversation with Patty Graham, a fitness coach who raised three kids before she got started on her own fitness career and went on to become a trainer. Patty shares her struggles with weight & body image and how difficult she found it as a new mom trying to get into an exercise routine and eat healthy. Now Patty specializes in working with mom's over 40 who have school-aged kids start moving their bodies through strength training (or anything they can make time for) and prioritizing the right foods to feel good and healthy.
Resources
Timestamps
(00:00:53) - Meet Patty Graham, Fitness Coach! (00:03:09) - Her experience with nutrition and fitness growing up, with a mom who smoked and later-in-life dad (00:07:00) - Reflections on being a stay-at-home mom, body image issues, fast-food diet & embracing fitness (00:13:49) - How the environment's influenced her struggles with body image (00:17:06) - Some of the inspiring mentors who ignited Patty's transformation into a fitness advocate (00:20:00) - The catalyst that launched Patty's career in fitness (00:22:45) From cardio-bunny to weight training (00:25:57) - Rate our Podcast! (00:26:17) - Patty's current focus: empowering women of all backgrounds (00:27:23) - The key anchors she prioritizes when coaching her clients (00:33:58) - Mom guilt, self-limitations and creating effective routines (00:37:47) - Learn how to work with Patty: tailored programs and 1:1 coaching (00:44:45) - Final thoughts (00:48:06) - Connect with Patty: social media handles, website, and more! (00:49:20) - Favorite crave food! (00:50:34) - Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 09 May 2023 | #47: Robyn Charles owner of Bamblish Period Underwear Company | 00:53:48 | |
Listen in as I speak with Robyn Charles, owner and operator of Bamblish, a period underwear company. WE discuss her inspiration for starting this company but go way back to when we were kids and began learning a bout sexual and reproductive health. We have some good laughs and share what we wish we knew then that we know now!
Resources Use code LCC25 for 25%off of the entire purchase until August31st!
Timestamps
(00:00:53) - Intro (00:01:33) - Cravings Code Applications last days to enroll! (00:02:25) - Empowering women: Robyn Charles, owner of Bamblish period care company (00:04:16) - Growing up: her journey with period education and sexuality, curiosity and lack of sex-ed (00:08:05) - Her experience as a teenage mom, navigating the sex talk with her kids (00:12:17) - her personal relationship with period health and women's health, including birth control and reproductive information (00:20:00) - Living in her 30's: the catalyst for change and the start of her business (00:25:10) - Discovering period underwear + the birth of Bamblish (00:27:49) - How is Bamblish period underwear constructed? what makes them amazing & the importance of natural fabrics (00:31:33) - Using period underwear: the difference from menstrual cups and period discs (00:39:00) - Bamblish styles: from light and heavy flows to first period users (00:43:11) - Bamblish Blossom Box: first period kit, engaging in the conversation (00:45:34) - The most rewarding part of running such a business, clients' success and future plans (00:50:48) - Favorite Crave Food (00:52:35) - Final thoughts (00:53:30) - Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 04 May 2023 | #46: 5 Reasons Why We Don't Assign Meal Plans for Fat-Loss | 00:08:56 | |
Chances are if you've ever tried to lose weight you have followed some sort of meal plan, protocol or cookie-cutter approach and have been left more frustrated by the end of it than when you began. While meal plans can help people with specific health issues; I don't find it's the best approach for those who want to eat better long term and are looking to achieve fat-loss and keep it off.
Resources
Timestamps
(00:00:53) - Intro to why we don't use Meal Plans (00:01:46) - Reason #1: Doesn't take the individual into account (00:03:13) - Reason #2: Don't encourage curiosity & flexibility, two of our core values (00:04:43) - Cravings Code applications are open! (00:05:36) - Reason #3: Perpetuates the 'All or Nothing' dieting (00:06:43) - Reason #4: Can lack cravings relief (00:07:47) - Reason #5: Meal plans don't last forever! (00:08:24) - Final thoughts, outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 02 May 2023 | #45: Using Bio-Feedback To Track Progress | 00:11:46 | |
So many of us are just going through the motions and not actually connecting to what our body is trying to tell us which can ultimately make it harder to achieve our goals and lead a healthier lifestyle. Bio-feedback is our body's own way of communicating with us and letting us know it's "happy" with the demands, habits, and stressors that we're putting on it. You can track bio-feedback through mood, hunger, energy, cravings & exercise recovery, and many others.
Resources
Timestamps
(00:00:53) - Intro (00:01:53) - What is Bio-Feedback? (00:04:24) - The importance of listening to your body cues (00:05:03) - Cravings Code open Wed May 5th! (00:05:55) - Using Bio-Feedback on a daily basis (00:07:31) - Examples of Bio-Feedback cues you can track (00:09:58) - Resources on PMS (00:10:26) - Final thoughts (00:11:32) - Outro, connect on Instagram
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 27 Apr 2023 | #44: How To Stay Consistent When Sh*t Hits The Fan | 00:09:59 | |
Staying on track & getting back ON track are two of the hardest pieces of the nutritional puzzle. But the truth is that life isn't slowing down and things will continue to get busier and more complex. So what can we do in these scenarios? By using this simple approach my clients have been able to ground into the habits that work the BEST for them, while forgetting the ones that don't so they can ebb and flow through the demands of life with more easy. Listen in!
Resources
Timestamps
(00:00:53) - Intro (00:03:19) - Cornerstone Habits Strategy (00:06:11) - Some example ideas (00:07:03) - Highlight from a client who implements Cornerstone Habits (00:08:20) - It's your turn: write down some Cornerstone Habits ideas! (00:08:46) - Outro, connect on Instagram (00:09:02) - Cravings Code Applications are open!
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 25 Apr 2023 | #43: 5 Years, 10 Fad Diets: 3 Important Lessons | 00:12:58 | |
:: If you're enjoying this podcast please give us an honest review! It helps so much! xo, Laura ::
We all learn from those that know more than us and have been through it! Today i'm opening up about three of the biggest lessons In my fad-dieting journey and what I wish I knew sooner. I hope these insights remain in the back of your mind as you go through your health journey.
Resources
Timestamps
(00:00:53) - Intro 3 important lessons to learn after 5 years of fad-diets
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 20 Apr 2023 | #42: 3 Causes of Nighttime Cravings | 00:11:25 | |
:: If you're enjoying this podcast please give us an honest review! It helps so much! xo, Laura ::
Nighttime cravings don't just happen out of thin air, there are various reasons why you may be overeating and snacking at night. In this short yet informative episode, I go through 3 possible causes of your nighttime cravings and share with you a simple and free strategy to help you reduce mindless snacking and nighttime eating by up to 50%!
Resources
#CravingsCLEANUP Challenge: Starts Monday, April 24th!
Timestamps
(00:00:54) - Intro to 3 causes of night-time cravings (00:01:48) - N1. Not eating enough during the day (00:03:08) - N2. Restricting food during the day (00:04:52) - N3. Eating out of boredom or as a habit (00:06:01) - Observe: The importance of bringing Awareness (00:07:57) - Recap: 3 main reasons for night-time cravings and overeating (00:09:38) - The powerful benefits of including #Satisfull plates in your day (00:10:45) - Cravings Clean-Up challenge!
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 18 Apr 2023 | #41: Simple & Time-Saving Hack For 50% Less Mindless Snacking | 00:11:18 | |
:: If you're enjoying this podcast please give us an honest review! It helps so much! xo, Laura ::
Nutritional consistency is the biggest challenge for most women who have a fat-loss goal, and this consistency is challenged by one of two things ( maybe even both). One is the demands of life, the second is cravings & hunger. What if there was a way to solve both, in one simple & time-saving way? Listen to today's episode as I share all the ways #Satisfull Plates can help you stay on track all week long AND reduce mindless snacking by up to 50% in as little as 7 days.
Check out the free challenge below, we start on April 24th!
Resources
Timestamps
(00:00:53) - Intro: The #1 problem most women face with their diet (00:02:53) - Stabilize your cravings by starting your day with #Satifull plates (00:03:25) - What are #Satifull plates and their role in cravings and fat-loss (00:05:12) - Highlight #1 Consistency all day & week (00:06:20) - Highlight #2 No deprivation (00:07:46) - Highlight #3 A guide for the unknown (00:09:17) - Recap: Why #Satisfull Plates set you up for success (00:10:02) - Join our FREE 7-day Cravings Clean-Up Challenge!
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 13 Apr 2023 | #40: 3 Common Diet Mistakes "Slowing" Your Metabolism | 00:13:50 | |
:: If you're enjoying this podcast please give us an honest review! It helps so much! xo, Laura ::
You might think that you want a fast metabolism, but that's not exactly the case. We want our metabolism to be FLEXIBLE so it can easily move through periods of fat loss, maintenance, and muscle building with fluidity, without becoming resistant or "slow". If you're like the women I work with every day, you may unknowingly hurt your metabolism by doing these common diet mistakes but luckily there's a way to help your metabolism "heal" and start burning fat more efficiently. Listen to the end for a simple and time-saving solution.
Resources
The Cravings CLEANUP 7-Day FREE Challenge
Timestamps
(00:00:53) - Intro to 3 things than can impact your metabolism (00:01:43) - Metabolism: what it is and how it works (00:04:16) - #1 Skipping meals (00:07:35) - #2 Caffeine and alcohol (00:10:25) - #3 Giving into every sweet, salty, carby, savory craving (00:12:12) - How to BOOST your metabolism (00:13:13) - #CravingsCLEANUP Challenge!
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 11 Apr 2023 | #39: Jill Coleman-On Moderation, Mindset & Metabolism | 01:07:58 | |
:: If you're enjoying this podcast please give us an honest review! It helps so much! xo, Laura ::
In this very special episode we talk with my mentor & coach Jill Coleman, creator of #Moderation365 about her experience as a figure competitor stuck in the binge and deprive cycle who one day asked herself; "How can I eat healthy forever, not just for a show or period of time?". This question would be the catalyst for three years of metabolic healing, food trial-and-error, and relinquishing her perfectionist mentality for the sake of progress and more joy in life.
We discuss growing up as athletes, control around food, creating confidence within your diet, and how to stop focusing on your body as your only means of self-worth. Give a listen and I can't wait to hear what you think!
Resources
The Cravings CLEANUP 7-Day FREE Challenge
Timestamps
(00:01:43) - Intro to Jill Coleman, Mindset and Nutrition Coach (00:04:41) - Her relationship with food and nutrition growing up (00:06:42) - Her start as a figure competitor: transforming her body with nutrition, dieting and the binging-deprive cycle (00:12:07) - The impact of dieting and body image at young age (00:19:11) - About binging, shame, body image and vulnerability (00:22:26) - Current landscape in the competition scene (00:27:20) - AHA moments: From food obsession, body image to moderation (00:33:20) - The process of creating #Moderation365 (00:38:01) - Finding purpose and making an impact outside her body and her image (00:44:04) - Navigating life with Flexible vs. Leverage metabolism (00:45:55) - What does control really mean? Trust and moderation (00:49:16) - On mindfulness, crossing the threshold and giving yourself the opportunity of change (00:52:57) - #CravingsCLEANUP Challenge! (00:53:32) - Navigating perfectionism and getting your sh*t together (01:00:11) - Quantifying moderate eating and self-acceptance (01:05:44) - Favorite crave food (01:07:16) - How to connect with Jill Coleman
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 06 Apr 2023 | #38: #Satisfull Nutrition: Weight Loss Without Self Sabotage (Part 3: LC's Calorie Deficit Formula) | 00:09:46 | |
:: If you're enjoying this podcast please give us an honest review! It helps so much! xo, Laura ::
The third and final step in #Satisfull Nutrition: Weight-Loss Without Self-Sabotage is to help you create a slight calorie deficit throughout the day using simple nutritional applications. Different strategies I talk about are 80/20 and the 2x2 rule. This last step is only for clients who have gone through Steps 1 & 2 first, otherwise this process can become more frustrating and set you back even further. Give this a listen and let me know if you have any questions!
Resources
Episode Step #1
Episode Step #2
Timestamps
(00:00:53) - Intro to LCC Weight Loss Without Sabotage Series Part.III (00:02:35) - Before we start: The importance of FIRST stabilizing your Cravings (00:04:13) - LC's Calorie Deficit Goal (00:04:30) - Strategy #1: Going to bed slightly hungry (00:06:17) - Strategy #2: Eating until 80% full (00:07:23) - Final thoughts (00:08:29) - Outro, Applications for Cravings Code are open!
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 04 Apr 2023 | #37: #Satisfull Nutrition: Weight Loss Without Self Sabotage (Part 2: Seasonal & Cravings Strategies) | 00:14:32 | |
:: If you're enjoying this podcast please give us an honest review! It helps so much! xo, Laura ::
One of the biggest challenges for most women who are pursuing a health or fat-loss goal is staying consistent when life get's unpredictable, busy and stressful. That's why I knew it was so important to address this challenge with simple and strategic ways to help our clients maintain their habits when shit hits the fan. Take a listen as I walk you through some ways we do that for our clients plus a special invite to join The Cravings Code, our 6-week high-touch group program to help you reduce cravings, hunger & overeating & learn these strategies for better consistency and cravings control.
Resources
Timestamps
(00:00:54) - Intro to LCC Weight Loss Without Sabotage Series Part.II (00:01:07) - Recap: Overview and Part.I (00:02:06) - Seasonal and Cravings Strategies: the foundations (00:04:18) - Understand how to move along with Seasonal Strategies (00:07:35) - 80:20 Continuum: Consistency tool (00:09:56) - Implement Cravings Strategies (00:10:33) - Serve n' Go: Cravings Management strategy (00:10:57) - Other Cravings Strategies we use at LCC (00:12:18) - Consistency is key (00:13:13) - Outro, Applications for Cravings Code are open!
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 30 Mar 2023 | #36: #Satisfull Nutrition: Weight Loss Without Self Sabotage (Part 1: #Satisfull Plates) | 00:12:24 | |
:: If you're enjoying this podcast please give us an honest review! It helps so much! xo, Laura ::
In this first episode of the #Satisfull Nutrition: Weight Loss without Self-Sabotage series I take you through the power of #Satisfull Plates and how instrumental this simple plate guide has been for our clients in reducing hunger intensity & cravings pangs throughout the day. I walk you through the problems that #Satisfull plates solves for those who struggle specifically with understanding the difference between cravings & hunger, meal timing, portion sizes and finally understanding the impact our food choices has on how we feel.
#Satisfull Plate Episode: Apple #Satisfull Plate Episode: Spotify
Timestamps
(00:00:54) - Intro to LCC Weight Loss Without Sabotage Series Part.I (00:01:50) - #Satisfull Nutrition: Implementing #Satisfull plates (00:03:07) - #1 Parts of a #Satisfull Plate (00:03:57) - #2 Difference between Hunger and Cravings (00:04:29) - #3 Meal Timing (00:06:56) - #4 Observe your response and bio-feedback (00:08:46) - Client's feedback after 1 week of implementing #Satisfull Plates (00:10:10) - The power of creating #Satisfull Plates (00:11:08) - Outro, Applications for Cravings Code are open!
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 28 Mar 2023 | #35: #Satisfull Nutrition: Weight Loss Without Self Sabotage (Overview) | 00:10:54 | |
Timestamps
(00:00:54) - Intro to LLC 4 Part Weight-Loss without Sabotage Series (00:02:23) - Step #1 Stabilize Hunger and Cravings (00:04:14) - Step #2 Consistently prioritize #Satisfull meals (00:06:56) - Rate our podcast! (00:07:52) - Step #3 Learning how to stop tracking and obsessing about calories (00:09:36) - Cravings Code Waitlist is open!
Connect with me!
Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 23 Mar 2023 | #34: 7 Tips For More Exercise Motivation | 00:13:32 | |
Most of us rely on motivation to get us through out workouts, but what If I told you there were other, more reliable ways to stay consistent besides leaning entirely on motivation? Listen is as I share actionable tips on how to increase motivation, consistency and get you showing up even on the days you really don't want to.
Resources
Connect with me on Instagram
Timestamps
(00:00:53) - Intro (00:02:12) - Important! Before we start (00:03:41) - Tip #1 Plan your workouts (00:05:16) - Tip #2 Get Accountability (00:06:30) - Tip #3 Have Fun! (00:08:07) - Tip #4 You don't need to be motivated all the time (00:09:03) - Tip #5 Look at things from a birds-eye view (macro-view) (00:10:08) - Tip #6 Create more motivation for yourself (00:11:58) - Tip #7 Have patience (00:12:52) - Outro, connect on Instagram
Connect with me! Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 21 Mar 2023 | #33: 10 Tips for Better Sleep (& less cravings & better fat-loss results) | 00:15:35 | |
Want to improve your sleep? Listen to these 10 tips to help you get better quality and quantity sleep. I share different tips, hacks and strategies and some might surprise you!
Resources
Connect on IG @lauracavallo__cravings_coach
:: If you like our podcast, please leave a review and subscribe so you can help support the show :: Timestamps (00:00:54) - Intro
Connect with me! Instagram: @lauracavallo__cravings_coach
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| 16 Mar 2023 | #32: Client Spotlight - Beth Thomas | 00:55:42 | |
Today you hear first hand from my client Beth Thomas, a single working mom of 2 who has struggled for nearly 20 years with disordered eating and body image challenges until her work with Laura Cavallo Coaching for 6 months. Beth shares how her her childhood growing up with brothers impacted her self image and confidence which led to an eating disorder in her early 20's. After the four year struggle between anorexia and then bulimia Beth knew that what she was doing "just wasn't right. I didn't feel like myself". Beth goes on to share her journey to discover the type of diet & exercise that worked for her, but always holding on to the notion that "smaller is better". Even when she joined LCC Beth admits, "I thought this could be another way to help me get smaller"; but within our 6 months together Beth applied my nutrition, exercise & mindset strategies to help her get out of her own way and start living the full life she deserved. She's now training for strong (not skinny), doesn't binge and deprive and instead enjoys candy, fries and dining out with her friends and family without the stress, doubt and anxiety she used to experience. Listen in on her journey... Resources
:: If you like our podcast, please leave a review and subscribe so you can help support the show, xo Laura! ::
Timestamps (00:53:00) - Intro to client Beth Thomas (00:04:13) - A bit of background, life in Canada, growing up with 3 brothers (00:08:30) - Impacts of opinions, repercussions on her self-image and dieting, dealing with anorexia (00:13:58) - Bouncing back from Anorexia, getting help and transitioning to Bulimia (00:16:35) - Her healing journey (00:21:51) - Scenario before starting to work with LCC (00:25:48) - Initial goals when starting with LCC coaching (00:31:01) - Her journey with LCC coaching: developing awareness, discovering triggers and her self-learning process (00:41:12) - Some AHA moments of her journey at LCC coaching (00:46:15) - Advise for someone who might be struggling (00:49:13) - What's next on Beth's Journey (00:50:28) - Who would be a good fit for Cravings Control program? (00:53:54) - Favorite crave food (00:54:57) - Outro Connect with me! Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 14 Mar 2023 | #31: Brandy Schroeder, Lifestyle and Nutrition Coach | 01:09:09 | |
In this personal & professional discussion with Coach B we talk about her experience growing up as a "fat-kid" and how joining a gym in her late teens sparked this love of lifting that would manifest itself in both healthy and unhealthy habits throughout her life; from a disordered relationship with body-building and dieting to a healthier mindset & experience joining a cross-fit box. Now Coach B helps women get to maintenance weight (& stay there) through habit change, moderation and using her 20+ years of experience in health and fitness. We get into the nitty gritty with reverse dieting or as Coach B refers to it as "getting to maintenance" and the biggest issues she sees with women who are trying to lose weight. :: If you like our podcast, please leave a review and subscribe so you can help support the show ::
Email: brandy@motivateandbfit.com Podcast: More than Macros Radio Timestamps (00:00:53) - Intro to our guest Coach Brandy Schroeder (00:03:43) - Life and Fitness journey: from her struggles as a kid, to body-building competitions, motherhood and body-image issues (00:13:03) - 3 Biggest takeaways from her life journey (00:22:00) - From body-building to coaching women (00:31:00) - Brandy's methodology when working with women (00:43:03) - Counting Macros vs Loose tracking (00:46:21) - Self-control, binge-eating, fears and strategies (00:54:15) - Finding balance and enjoyment in food (00:55:22) - Coaching from a Mindset perspective (01:00:56) - How to connect with coach B (01:01:55) - Favorite crave food (01:06:15) - Final thoughts (01:08:30) - Outro, connect on Instagram! Connect with me! Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 09 Mar 2023 | #30: 10 Triggers That can Cause You to Eat/Crave More or Less | 00:12:31 | |
How much we crave and eat (or how little) is directly impacted by our environment, our cognition around food, our past experiences and our emotional state. Who knew, right?! Listen in as I share 10 triggers that can cause more or less cravings so you can bring more awareness and understanding to your eating habits so you can start to connect the dots and discover your individual WHY & HOW when it comes to why you eat (or don't eat). Resources
Timestamps (00:00:53) - Intro
Connect with me! Instagram: @lauracavallo__cravings_coach
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| 07 Mar 2023 | #29: Leah Byrd - Holistic Menstrual Coach | 00:50:54 | |
If you're not educated on your cycle, birth control or how you period can inform your health decisions give this podcast a listen! Like many of us Leah grew up having to find her own way when it came to her menstrual health after experiencing anxiety and depressive episodes while on birth control. From there she began researching natural forms of birth control and found a love for all things menstrual health. In this podcast episode we cover a lot of topics ranging from Cycle Syncing, the all-natural Fertility Awareness Method, cyclical living, birth control, menstrual health general and using your period as a biomarker of health.
Resources
What Does Your Period Say About You? This course is devoted to helping you learn what a healthy period looks like and how you can use the information from your body to empower your health decisions.
(00:00:54) - Intro to Leah Byrd: Holistic Menstrual Educator
Connect with me! Instagram: @lauracavallo__cravings_coach
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| 02 Mar 2023 | #28: Client Case Study: Cassie's Weight Loss Journey! | 00:26:04 | |
Cassie is a single mom of two, with a full-time job as a teacher! She worked with Laura Cavallo Coaching for 6-months and during that time Cassie experienced profound changes in the look and feel of her body. Cassie came to us with intense period cravings, no workout routine, constipation and an average of 6 hours of sleep...and in our time together lost 10 pounds and 10 inches, was sleeping better, moving more & improved her mood, energy & mental health. Give a listen to Cassie's story for some inspiration!
(00:00:53) - Intro to a client case study: Cassie
Connect with me! Instagram: @lauracavallo__cravings_coach
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| 28 Feb 2023 | #27: To Snack Or Not To Snack | 00:14:22 | |
One of the most asked questions I get is: "How often should I be eating for fat-loss and health?" Well-at the end of the day we need to eat less than we burn for fat-loss but we also need to make sure that cravings & hunger stay at bay so we can attain that calorie deficit. I break-down how long you should go in-between meals, the hormones linked to fullness & cravings & the foods that may make you want to snack more.
:: If you like our podcast, please leave a review and subscribe so you can help support the show ::
Resources
How to create a #Satisfull plate
Timestamps (00:00:53) - Intro to Snacking
Connect with me! Instagram: @lauracavallo__cravings_coach
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| 23 Feb 2023 | #26: From Alcoholism to Fit at 50: Beth Wilkas Feraco Online Wellness Coach | 00:48:17 | |
Listen in on today's real and raw episode as Beth takes us through her life & health journey from drug addiction and alcoholism to fit at 50 with a thriving online coaching business. :: If you like our podcast, please leave a review and subscribe so you can help support the show :: Resources
(00:00:53) - Intro to Beth Wilkis Feraco
Connect with me! Instagram: @lauracavallo__cravings_coach
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| 21 Feb 2023 | #25: How to Create More Awareness For Lasting Habit Change | 00:11:29 | |
Awareness is step #1 to create lasting habit change because without first understanding what's actually going on in our mind and in our life instead of going through life on auto-pilot. But being more aware is easier said than done, it requires slowing down, connecting the dots, being observant and at times seeing things from different perspectives. If you struggle with sticking to your habits, give this episode a listen so you can start cultivating more awareness today. :: If you like our podcast, please leave a review and subscribe so you can help support the show ::
(00:00:53) - Intro (00:01:05) - What is Awareness (00:02:11) - Relationship between Awareness and Mindfulness (00:03:09) - #1 Slowing down (00:06:01) - #2 Notice repeating patterns (00:07:50) - #3 Take 5min per day to sit in the moment (00:08:23) - #4 Try to see things from a different perspective (00:09:06) - From Awareness to Mindful changes (00:10:14) - Recap! (00:10:46) - Outro, connect on Instagram
Connect with me! Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 16 Feb 2023 | #24: Hunger vs Cravings | 00:04:23 | |
It's important to understand the difference between hunger and cravings as you navigate your cravings journey. Did this episode make sense to you? What questions do you have? Shoot me a DM @lauracavallo__Cravings_coach and share with me! Resources
Timestamps (00:00:53) - Intro (00:01:14) - What is Hunger? (00:01:41) - What are Cravings? (00:02:00) - Possible Cravings Triggers (00:03:28) - Outro, take our Cravings Quiz! Connect with me! Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 14 Feb 2023 | #23: Dr. Laura Gouge, Licensed Naturopathic Physician | 00:50:18 | |
Resources
website: www.DrLauraGouge.com Instagram/TikTok: @drlauragouge Timestamps (00:00:49) - Introducing Dr. Laura Gouge (00:02:03) - What is Naturopathic Medicine? (00:06:08) - Working with a Naturopathic doctor vs. doctors in Conventional medicine (00:09:08) - Dr. Gouge's inspiration behind her Naturopathic journey (00:14:30) - Dr. Gouge's path into her present work (00:17:17) - Impact of Nutrition in Hormones & Sleep (00:21:44) - Binge eating and it's relation with Ghrelin and Leptin hormones (00:26:10) - The benefits of #Satisfull plates (00:28:50) - The most common issues with Sleep: Good habits and how to regulate your circadian rhythm (00:37:35) - Anxiety, Stress and Nutrition (00:42:25) - Most common Gut Health challenges in society (00:45:15) - ADHD in adult women (00:48:20) - Final thoughts: How to connect with Dr. Laura Gouge, FREE Anti-Anxiety/AHDH Resource Connect with me! Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 09 Feb 2023 | #22: Pre/Post Workout Nutrition For Fat-Loss | 00:09:18 | |
Wondering the best pre/post workout foods to help fuel you strength & slim workouts? Take a listen and get some clarify on what foods to include (& those to avoid) while working towards your goals.
Resources
Free High-Protein Satisfull Sweets PDF
Timestamps (00:00:53) - Intro (00:01:13) - Fasting vs. eating pre-workout (00:02:20) - Reasons I advocate pre/post-workout nutrition (00:03:15) - Time window to fuel your body pre/post-workout (00:03:42) - Pre-workout Nutrition for strength-training (00:04:35) - Post-workout food ideas (00:04:58) - Considerations for larger meals pre-workout (00:06:08) - A couple of things to keep in mind (00:07:55) - Outro, connect on Instagram
Connect with me! Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 07 Feb 2023 | #21: Protein, Fat Loss & Cravings Control | 00:12:29 | |
Resources
Free High-Protein Satisfull Sweets PDF Timestamps (00:00:53) - Intro (00:01:32) - What is Protein and why do we need it? (00:02:56) - The many benefits of Protein (00:04:47) - Types of animal-based Protein sources (00:06:23) - Types of plant-based Protein sources (00:07:23) - Types of veggies with Protein content (00:07:40) - Get familiarized with food labels! (00:08:30) - Protein portion in #Satisfull plates (00:09:50) - Protein percentage RDI (00:10:59) - Outro, connect on Instagram (11:01:00) - Free High-Protein #Satisfull Sweet PDF In Resources Connect with me! Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 02 Feb 2023 | #20: The Difference: Emotional Eating, Overeating, Binge Eating | 00:14:39 | |
Today I want to share the difference between emotional eating, overeating, binge eating & Binge Eating Disorder & the signs and symptoms to look out for with each one. I also want to start a conversation around Binge Eating Disorder and share some resources for those who feel like they may be struggling with BED. Resources
Signs & Symptoms of Eating Disorders
Timestamps (00:00:53) - Intro (00:01:35) - Why it's so important to talk about eating disorders (00:03:02) - What is Emotional Eating? (00:04:08) - Signs and symptoms of Emotional Eating (00:04:50) - What is Over-Eating? (00:06:27) - What is a Binge Eating Disorder? (00:07:40) - Signs and symptoms of Binge Eating Disorder (00:08:30) - Which support is needed for Binge Eating Disorder? (00:09:22) - My personal story of Binge Eating (00:10:29) - From Overeating/Binge Eating to Eating Disorders (00:11:41) - Useful links and support (00:12:43) - Recap: Reasons for Overeating/ Binge Eating/ Emotional Eating (00:14:14) - Outro, connect on Instagram
Connect with me! Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 31 Jan 2023 | #19: The Best Exercises For Fat Loss | 00:15:51 | |
Tune in to learn the fitness formula for fat-loss that has helped our clients tone-up, slim down and build strength without increasing cravings, hunger or overeating.
Resources
Timestamps (00:00:52)- Intro (00:01:35)- Strength Training, the G.O.A.T for fat loss (00:02:10)- A bit of history on the Strength Training journey for women (00:03:36)- The fear of getting bulky (00:04:55)- What exactly is Strength Training? (00:06:02)- Misconceptions about Strength Training (00:06:32)- Benefits of Strength Training (00:08:52)- N.E.A.T: Non-exercise-related activity (00:09:37)- Examples of N.E.A.T (00:10:47)- Weekly exercise recommendations (00:11:49)- Free exercise resources (00:12:05)- Outro, connect on Instagram (00:12:19)- Applications are open for our 2023 Signature 1:1 Program!
Connect with me!
Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 26 Jan 2023 | #18: 10 Signs You May Have An Unhealthy Relationship With Food | 00:13:40 | |
Fearing food, stressing about every bite and/or self-sabotaging after a little bit of indulging are some signs that you may be struggling with your relationship with food, diet & body-image. Listen along as I share 10 signs that I've gathered from working with 100's of clients to see how many of these are impacting you and make sure to listen all the way to the end about how The Cravings Cure can help you.
Resources
(00:00:53)- Intro (00:01:52)- Sign #1: Making food choices out of fear (00:02:11)- Sign #2: "Save calories" for more indulgent meals or binges (00:02:37)- Sign #3: "Earn calories" through restriction or exercise (00:03:23)- Sign #4: Grouping foods into good/bad, allowed/not-allowed (00:03:46)- Sign #5: Self-sabotage (00:04:25)- Sign #6: Seeing your foods habits as unchangeable (00:05:02)- Sign #7: Being "good"/during the week and "letting go" during the weekend (00:05:35)- Sign #8: "I deserve this" mentality (00:06:33)- Sign #9: Constantly being on a diet (00:07:43)- Sign #10: Feeling stressed/anxious about every single food choice (00:09:10)- Recap of the 10 signs (00:09:52)- Outro, connect on Instagram (00:10:08)- Applications are open for our 2023 Signature 1:1 Program!
Connect with me!
Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 24 Jan 2023 | #17: The Mindset You Bring To Your Fat Loss | 00:21:00 | |
How we perceive and interact with body image, exercise, and food, impacts our experience throughout our journey. Leading with a growth mindset and bringing curiosity, flexibility and learning can make it more enjoyable and easier to deal with challenges. While having a Fixed Mindset can oftentimes make the process unbearable, stressful, and resentful. Give listen to the 5 ways you can start to shift your mindset towards more growth, compassion, and learning for a happier and more successful health process.
Resources
Timestamps (00:00:52)- Intro (00:01:01)-Mindset Coaching at Laura Cavallo Coaching (00:03:15)- Understanding Mindset and Awareness (00:04:46)- Self-Compassion vs. Shame and Guilt (00:05:52)- What is a Fixed Mindset? (00:06:42)- Using Neuro-plasticity to rewire our brain (00:07:18)- What is a Growth Mindset? (00:08:48)- Recap: Characteristics of Fixed vs. Growth Mindset (00:14:09)- Takeaway #1: Expect imperfection (00:14:40)- Takeaway #2: Let go of guilt (00:14:54)- Takeaway #3: Know that you are doing your best (00:15:33)- Takeaway #4: Stop comparing yourself to others (00:16:32)- Takeaway #5: Give yourself time (00:17:13)- Outro, connect on Instagram (00:17:28)- Applications are open for our 2023 Signature 1:1 Program!
Connect with me!
Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 19 Jan 2023 | #16.: "IF/ THEN" Habit Support Strategy | 00:08:51 | |
Use this strategy to help you create new habits, ditch the old ones and stay the course even during times when motivation flux up and down. Resources
Timestamps (00:00:58)-Intro (00:01:28)-How it works: "IF/ THEN" planning strategy (00:01:46)-Examples of IF/THEN planning statement (00:04:01)-When to use IF/THEN planning statement (00:04:23)-Creating your own IF/THEN statement (00:04:53)-Outro, connect on Instagram
Connect with me!
Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 17 Jan 2023 | #15: S.L.I.M System for Fat-Loss and Cravings Control | 00:13:21 | |
At LCC we pride ourselves on delivering the most efficient methods for fat-loss & cravings control without making it feel out of reach or too challenging. Our S.L.I.M System is what we use to create a fat-loss roadmap for our clients. It's a system born out of years of trial, error and success and embodies the holistic health pillars that will help our clients be the most successful.
Resources
Timestamps
(00:00:58)- Intro to S.L.I.M System (00:02:00)- S for #Satisfull Nutrition (00:05:09)- L for Lifestyle optimization (00:05:58)- I for Intentional Movement (00:07:00)- M for Mindset & Awareness (00:07:50)-How we Implement the S.L.I.M System with our clients (00:09:16)-Outro, connect on Instagram
Connect with me!
Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 12 Jan 2023 | #14: Is The Cravings Cure 1:1 Coaching Right for You? | 00:33:22 | |
The Cravings Cure is our signature 1:1 coaching program that has helped busy, social & stressed-out women create a healthier relationship with food, exercise & their own body image. Our clients have transformed from questioning every bite of food, covering their bodies with baggy clothes & using food to emotionally cope to more ease with their food choices, more confidence in their bikinis and a more consistency with their habits.
Since 2021 we've helped over 20 women lose over 100lbs and 120" inches over the last two years by helping them adopt a more balanced approach to diet & exercise. Give a listen to how special our program is and if it's could be what you need.
Resources:
Timestamps
(00:00:53)- Intro to our Signature 1:1 Program 'The Cravings Cure' (00:02:37)- Are you a good fit for The Cravings Cure? (00:07:44)- The Cravings Cure Pillars: S.L.I.M System (00:08:11)- #1 #Satisfull Nutrition (00:08:28)-4 Parts to #Satisfull Nutrition (00:10:09)- #2 Lifestyle Optimization: The 3 S's (00:12:30)- #3 Intentional Movement: Tone & Lean (00:15:25)- #4 Mindset and Awareness (00:18:48)- Applying the Cravings Cure Pillars into your program (00:19:29)- Some of the results you can expect (00:20:41)- 1st phase of Cravings Cure: CONTROL (00:23:08)- 2nd phase of Cravings Cure: CONFIDENCE (00:25:22)- 3rd phase of Cravings Cure: CONSISTENCY (00:27:03)- Sara's Results (00:28:10)- Erin's Results (00:28:59)-Danielle's Results (00:30:17)- Amy's Result (00:31:55)- How to schedule a Discovery Call with us (00:33:10)- Outro, connect on Instagram
Connect with me!
Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 10 Jan 2023 | #13: 5 Common Characteristics Of Our Most Successful Clients | 00:19:31 | |
Discover the characteristics shared by our most successful clients so you can start to wrap your mind around the ways you may need to evolve on the path to a slimmer physique and healthier lifestyle.
Resources
Timestamps
(00:00:59)-Intro (00:01:28)-Different seasons, different strategies (00:02:22)-Understand how to create a sustainable fat loss & lifestyle plan (00:04:11)-Characteristic #1 Long-term investment in yourself (00:07:21)-Characteristic #2 Prioritize getting stronger (00:09:08)-Beginners' advantage to exercise! (00:10:30)-Characteristic #3 All about #Satisfull plates (00:11:27)-Characteristic #4 Consider the 3 "S's" (00:12:41)-Characteristic #5 Take time to plan, prioritize and schedule (00:15:39)-Outro, connect on Instagram
Connect with me!
Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 05 Jan 2023 | #12: 3 Questions To Ask Yourself Before Choosing A Diet Plan | 00:10:52 | |
This is a piggy-back episode to the previous Goal Setting Guide episode. I know a lot of women are asking themselves right now, "How am I going to get in shape this January?" so I wanted to share 3 straightforward questions to ask yourself when it comes to choosing the best diet/exercise plan for yourself. By determining the type of results you want with the time/energy you have and aligning that protocol with your priorities and values will determine how successful you may or may not be. Grab a piece of paper and pen and hit play!
Resources
Timestamps
(00:00:53) - Intro (00:02:05) - Why choosing the right program will deliver the best results (00:02:18) - Q #1: What types of results do you want? (00:05:51) - Q #2: How much time and mental bandwidth do you have? (00:07:24) - Q #3: Does this align with my values? (00:08:10) - How to discover your values (00:09:56) - Outro, connect on Instagram
Connect with me!
Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 03 Jan 2023 | #11: SMARTER Goal Setting Guide | 00:24:48 | |
If you're someone who is looking to set some goals for the New Year I want to encourage you to listen to today's podcast to help you create SMARTER goals with a step-by-step outline for how to get there while also maintaining the right mindset through the process. First, we reflect on the past year because knowing what worked and what didn't can help inform and guide our path forward. Then I go on to review the 7 parts of a SMARTER goal so you can feel more fulfilled and successful along the way.
Resources
(00:00:58) - Intro (00:01:22) - How to navigate this episode for goal setting (00:02:00) - Step #1: 4 questions to help you reflect on the previous year (00:05:43) - A word on goal setting (00:07:51) - what are SMARTER goals (00:08:50) - S for Specific (00:10:52) - M for Measurable (00:11:00)- Scale, photos, and measurements (00:12:37)-Bio-feedback for non-scale victories & tracking (00:13:49) - A for Additive (00:15:21) - R for Rewarding (00:18:45) - T for Time-bound (00:20:04) - E for Efficacy (00:21:11) - R for relative (00:21:44) - SMARTER goals recap (00:24:02)- Outro, connect on Instagram
Connect with me!
Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 29 Dec 2022 | #10: Sharing My Struggles, Journey & Successes | 00:18:18 | |
Today I'm getting personal and sharing my history with cravings, binges and overeating. I start from the beginning and how my upbringing impacted my diet habits into adult-hood; I share how my appetite and competitiveness as an athlete perpetuated my binge eating and drinking and the startling "A-HA" moment that encouraged me to change my life. But even when that happened, it wasn't totally smooth sailing. I hope my story gives you some inspiration and hope that there's a way out of the cycle and a path to more confidence, control & a higher quality of life.
Resources
Timestamps
(00:00:53) - Intro to my cravings and fat loss journey (00:01:53) - My early childhood in Italy (00:02:15) - A bit of insight into the Italian food culture (00:02:32) - Migrating from Europe to the USA (00:03:15) - Impact of the American diet as a kid (00:03:48) - Growing up with digestive distress (00:04:06) - Binging food and alcohol as an athlete (00:04:57) - My initial interest in Nutrition (00:05:42) - Unhealthy jobs, relationships & mindset (00:07:01) - Becoming a trainer & the binge-restrict cycle (00:08:19) - When my quick-fix diet obsession started (00:12:38) - How my research on hormones changed my life (& my clients) (00:15:06) - S.L.I.M System for Cravings Control & Fat-Loss (00:16:21) - Our mission at LCC (00:17:04) - Outro, connect on Instagram
Connect with me!
Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 27 Dec 2022 | #9: You Over-Indulged, Now What? 4 Things NOT To Do | 00:19:58 | |
Our default setting after over-eating, binging or intense cravings may be to restrict, detox and punish ourselves with exercise and feelings of shame. But what If I told you these responses were actually doing you more harm than good?
In this episode, I break down the mental and physical effects of the most common (and unhelpful) responses to over-eating to help give you some guidance on what to do after a more indulgent holiday, night out, or weekend.
Ep.1: 5 Misconceptions about Cravings
Timestamps
(00:00:59) - Intro (00:01:55) - How you respond to over-eating may be more important than the actual situation itself (00:02:44) - Cravings misconceptions important to remember (Ep. 1) (00:03:27) - 4 responses to over-eating & their mental & physical impacts (00:04:01) - Scenario #1: Severely restricting meals (00:07:51) - Scenario #2: Over-exercising (00:10:34) - Scenario #3: Quick detox (00:14:38) - Scenario #4: Guilt and shame (00:17:07) - Diving into the root cause, Episode 2: The 3 Craving Archetypes (00:18:18)- Outro, connect on Instagram
Connect with me!
Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 22 Dec 2022 | #8: Simple Eating Tips To Navigate Holiday Dinners With More Confidence And Control | 00:11:02 | |
Navigating holiday eating can feel tricky if you're trying to eat healthy or even stay on track for fat-loss goals. Most people experience a lot of anxiety when it comes to making food choices amongst so much temptation, but I want to encourage you to see each holiday, dinner or party as an opportunity to practice the #Satisfull skills you need to eat more balanced and in moderation.
Join me as I walk you through 5 simple tips that you can use during any holiday party, Christmas dinner, or girls' night to help you avoid overeating and binging but more importantly help you enjoy the holiday with more confidence and control.
Resources Ep 5.: #Satisfull plates
Timestamps
(00:00:59) - Intro (00:02:01) - Tip #1: Start with a #Satisfull breakfast (Ep. 5) (00:02:55) - Tip #2: Reduce the alcohol intake (00:03:50) - Sip slow (00:04:48) - Tip #3: Practice Serve n' Go (00:05:30) - Tip #4: Move after you eat (00:06:26) - Tip #5: Bring your veggies! (00:07:38) - Bonus tip: Mindset Strategy (00:08:35) - How to implement these tips (00:10:07) - Outro, connect on Instagram
Connect with me!
Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 20 Dec 2022 | #7: Cravings Strategy: Serve and Go | 00:06:07 | |
Apply these simple and approachable cravings & portion control strategies for any of your meals to help you slow down, become more aware, and listen in to when you're body is telling you it's Satisfull.
Timestamps
(00:00:53) - Intro: Go-to cravings and eating strategy (00:01:32) - Serve and Go: benefits of this strategy (00:02:12) - Step 1: Grab a smaller plate (00:02:18) - Step 2: Serve your portion on that smaller plate (00:02:34) - Step 3: Enjoy the food without distractions (00:02:50) - Step 4: Wait 20 minutes before getting the 2nd serving (00:03:41) - Best situations to use Serve and Go strategy (00:04:08) - Applying Serve and Go Strategy for each meal (00:04:58) - Outro, connect on Instagram
Connect with me!
Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 15 Dec 2022 | #6: Ways To Deal With An Unsupportive Social Environment | 00:14:37 | |
While some people find support from those closest to them, it's not always the case for some other people. Especially in a world where the default is to hit the drive-through and decompress in front of the tv, perusing a healthy lifestyle isn't the norm for most people. So it's only understandable that you may experience some resistance from others in your pursuits, to no fault of their own.
Today I share some mindset strategies to help you navigate the bumps in the road on the way to a healthier and happier lifestyle-with or without the support of those around you.
Resources You might also enjoy Ep.5: How to create a #Satisfull plate The 12 Days of Cravings Control(enroll for free through Dec 16th)
Timestamps
(00:00:53) - Intro (00:01:30) - What you could expect at the beginning of your journey (00:03:09) - Navigating your journey around your social circle (00:03:41) - #1: Normalize: other's might not understand (00:04:19) - #2: Invite courage to your journey (00:05:40) - #3: Be patient, it's gonna take some time (00:07:00) - #4: It's not your job to make people comfortable (00:08:28) - #5: Ask yourself, what would future me do? (00:10:06) - #6: Take the extra step (00:11:44) - Strategies recap (00:13:42) - Outro, connect on Instagram
Connect with me!
Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 13 Dec 2022 | #5: How To Create A #Satisfull Plate | 00:13:38 | |
Frustrated that every diet you try takes a ton of planning, shopping and cooking? Yea--I get it! What if I told you that you can eat the foods you love while slimming down and you don't have to follow a meal plan? (WILD TIMES)
Today I share my proven nutrition strategy, #Satisfull Plate, a guide to building your plate anytime from anywhere you are using the foods you are likely already eating and have in your house. This system will help control cravings and set you up to jump-start your fat loss goals! Give a listen and share your next #Satisfull plate with me on Instagram
Resources Free email series: The 12 Days of Cravings Control
Timestamps
(00:01:01) - Introduction (00:01:10) - What is a #Satisfull plate? (00:01:20) - #Satisfull for anyone, anywhere, anytime (00:02:17) - The 4 key pillars of #Satisfull Nutrition (00:03:15) - 1st pillar: #Satisfull Plates (00:03:25) - Step 1: LEAN foods (00:05:00) - Step 2: DETOX foods (00:06:06) - Step 3: CRAVE foods (00:07:51) - Step 4: OBSERVE, how does this plate makes you feel (00:10:20) - The power of OBSERVATION (00:10:47) - How to plan #Satisfull plates during the day (00:11:18) - Recap! #Satisfull Plate Strategy (00:12:32) - Outro, connect on Instagram
Connect with me!
Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 08 Dec 2022 | #4: Simple Tips To Stay "On-Track" Over The Weekend | 00:16:27 | |
If you're trying to stay on track with a health routine, the weekends (or any time you're off your mundane routine) can harbor feelings of excitement due to less structure and more relaxation, while possibly also making you feel stressed trying to do "your best".
Resources Free email series: The 12 Days of Cravings Control
You might also enjoy Episode 1 - 5 Misconceptions about Cravings
Timestamps
(00:00:54) - Intro (00:01:28) - Why we should care about our weekend habits (00:02:20) - How to apply these strategies (00:03:05) - Weekend Strategy n1.: Shift your Mindset (00:04:58) - Weekend Strategy n2.: #Satisfull plate for breakfast (00:06:20) - Weekend Strategy n3.: Move your butt! (00:07:29) - Weekend Strategy n4.: Keep the same sleep schedule (00:09:44) - Weekend Strategy n5.: Avoid excessive alcohol (00:13:54) - Weekend Strategy n6.: Share your goals with family and friends (00:15:31) - Wrap up, connect with our community on Instagram
Connect with me!
Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 06 Dec 2022 | #3: The Top 5 Cravings Triggers | 00:15:30 | |
When it comes to cravings there are a variety of reasons why we may be triggered that go well beyond not having enough willpower or needing more vegetables in our diet. In today's episode, I'm going to be sharing the top 5 cravings triggers as observed by working with 100's of busy women who have successfully reduced their cravings and overeating by up to 50%. We go beyond nutrition and exercise; get ready to see how your mindset and lifestyle habits affect you as well. You might also enjoy: Episode 1 - 5 Misconceptions about Cravings Episode 2 - 3 Cravings Archetypes Timestamps (00:00:52) - Intro (00:01:40) - Important to know before we start (00:01:52) - 1st cravings trigger: Intense Exercise (00:03:36) - The importance of strength-training (00:04:50) - Exercise as a way to shape the body (00:05:28) - 2nd cravings trigger: Under-eating earlier in the day (00:06:58) - A better approach after a nighttime binge (00:07:55) - 3rd cravings trigger: "All or Nothing" diet mindset (00:08:58) - How I encourage my clients: finding balance in the Grey Area (00:09:29) - 4th cravings trigger: Poor sleep and stress (00:12:12) - 5th cravings trigger: Highly palatable "junk" foods (00:14:33) - Wrap-up, connect on Instagram Resources Free email series: The 12 Days of Cravings Control Connect with me! Instagram: @lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 01 Dec 2022 | #2: The 3 Cravings Archetypes | 00:10:09 | |
Busy women often think that their cravings are an inherent character flaw and they just need to "be stronger" or have "more willpower". But that's actually not the case; busy women can experience cravings for a variety of reasons and over the last year specifically working with many of them, I've identified three main Cravings Archetypes that shed light not only on WHY you crave, but what to actually DO about it. Join Laura as she runs you through the Cravings Archetypes and the main characteristics of each one. If you're looking for some solutions and strategies take the free quiz linked below to get your results! Laura is a certified Mindset, Nutrition and Fitness Coach who effectively made the transition from yo-yo and fad-dieter to Cravings Expert and Fat Loss coach helping clients get strong, slim and confident without excluding any of their favorite foods.
Timestamps (00:00:50) - Intro (00:01:26) - Intro to the Cravings Archetype quiz (00:01:47) - Important to know before we start (00:02:51) - 1st Cravings Archetype: Routined Roberta (00:03:18) - Side note: Our childhood relationship with food, and its impact on our adult life (00:05:44) - 2nd Cravings Archetype: Hormonal Henrietta (00:06:05) - Satisfull Nutrition framework (00:06:58) - 3rd Cravings Archetype: Disconnected Donna (00:07:52) - Interesting findings from reviewing quizzes (00:08:05) - The importance of Mindset (00:08:49) - Fitness and exercise don't happen in a vacuum (00:09:18) - Wrap-up, cravings archetype quiz info, connect on Instagram
Craving archetypes quiz LINK Connect with me! Instagram: @lauracavallo__cravings_coach | |||
| 29 Nov 2022 | #1: 5 Misconceptions About Cravings | 00:17:02 | |
For years you've probably accepted your cravings as a normal part of your life and something you may never be able to escape--and you're not the only one. But what If I told you that this isn't entirely true? And that a lot of what you've been led to believe about cravings, hunger, and overeating are just misconceptions that are actually holding you back from making any real progress in the way of your health, fat-loss, and cravings control goals? In this episode, Laura demystifies 5 common misconceptions and lays out the welcomed truths that are foundational to your journey.
(00:02:32) - Misconception n.1: Cravings make you a bad person (00:03:28) - Cravings are extremely common and normal (00:04:41) - Misconception n.2: Eliminating the foods you love to conquer cravings (00:05:30) - Lean into cravings, don't deny them (00:06:28) - Misconception n.3: You need more self-control and willpower (00:06:55) - The inverse relationship between self-control, willpower, and stress (00:07:54) - Cravings happen for 3 different reasons (00:08:31) - Misconception n.4: You need to under-eat & over-exercise to make up for overindulging (00:10:05) - How lifestyle & diet history impact cravings (00:11:03) - Misconception n.5: The more shame, guilt, and food fear the more control we have over food habits (00:13:01) - Navigating this journey together (00:13:56) - Laying out the 5 truths (00:16:00) - Wrap-up, connect on Instagram
Enroll for the 12-Days of Cravings Control Connect with me!
Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 29 Jun 2023 | #62 - Synching your Goals with the Seasons of The Year | 00:10:42 | |
Resources
Aligning your fitness and health goals with the demands and expectations of your year could be a beneficial strategy so you can ebb and flow with the energy of the seasons and work WITH, not against what you have going on.
(00:00:53) - Intro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 27 Jun 2023 | #61 - Kersten Kimura, Macro & Strength Coach | 01:07:43 | |
Resources
Kersten's Free Facebook Group
Kersten Kimura is a personal trainer and nutrition coach whose passion is to help women to speed up their metabolism, gain muscle and lose body fat in a hormonally healthy way. Her focus is just not on giving you the right macros and workouts, she makes sure that your HEALTH stays great along the way, by using simple hacks that keep the metabolism as healthy as possible.
Timestamps
(00:00:53) - Intro (00:02:19) - Giveaway: Rate the podcast raffle! (00:03:45) - Severe over-training, hormonal struggles and weight-loss (00:06:15) - Growing up in Estonia, and her relation to nutrition and health (00:09:41) - About her obsession with thinness and running (00:16:37) - Coming to the realization that her obsession was not sustainable (00:20:17) - Her life as a trainer (00:22:37) - Thoughts and recommendations for women who practice fasting
(00:36:52) - Her progression in her journey to Macro certification (00:41:58) - About self-acceptance, balance and confidence with your body (00:44:03) - Kersten demographic and how she works with women (00:48:52) - Her certifications, cold plunge, organs meets (00:51:58) - Benefits of eating organ meats (00:55:15) - Moving her body with salsa (00:57:39) - Root canal removal journey (01:03:16) - Favorite crave food (01:05:45) - Connect with Kersten! (01:07:00) - Final thoughts, outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 04 Jul 2023 | #63 - Part 1: 5 Nutrition & Movement Strategies For A Busy Summer | 00:10:51 | |
Resources
(00:01:36) - Giveaway: Rate the podcast raffle! (00:02:36) - Tip#1 Self-acceptance be OK maintaining where you are right now (00:05:13) - Tip#2 Have fruit, veggies, and dips on hand (00:06:24) - Tip#3 Spend time outside (00:07:19) - Tip#4 Barbecue once or twice a week (00:08:26) - Tip#5 Make a batch of unsweetened iced tea (00:10:04) - Final thoughts, outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
| |||
| 06 Jul 2023 | #64 - Part 2: 5 Nutrition & Movement Strategies For A Busy Summer | 00:09:59 | |
Protein powders: Legion Protein: well studied and less heavy metals Garden of Life: Good go to, basic protein
Here are 5 more simple and straightforward strategies to help you stay on track during the summer months. Remember-it's not about making big changes quickly, it's about the small steps you take done consistently over weeks and month. Send me a DM here and let me know what you're focusing on this summer!
Timestamps
(00:02:07) - Rate the podcast raffle! (00:03:07) - Tip#1 Include protein shakes into your day (00:05:09) - Tip#2 Create long-lasting hearty salads (00:06:29) - Tip#3 Join a workout class (00:07:14) - Tip#4 Lean into stir-fries (00:08:34) - Tip#5 Fill up with fruits (00:09:28) - Final thoughts, outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 11 Jul 2023 | # 65 - Ashley Borden, Celebrity Trainer & Eating Disorder Recovery | 01:45:32 | |
Resources
Goal Specific 4-Week Transformation Programs
In this dynamic conversation with Ashley we cover a variety of topics from disorder eating, coming into her own as a trainer in her 20's in Los Angeles, developing a nutritional protocol with a Registered Dietician and our take on how those with bigger bodies can have healthier bio-markers for health than someone in smaller bodies.
Give a listen and share what you thought with me! Don't forget to rate the podcast by July 31st for a chance to win $50!
(00:00:53) - Intro (00:07:10) - Rate the podcast raffle! (00:08:33) - Childhood and upbringing in Chicago, relationship with nutrition and fitness in a restrictive healthy household (00:13:39) - Her inspiration behind becoming a trainer (00:15:53) - Reflections on food restrictions and balance in children's diet and nutrition (00:20:47) - Insight on parents having the best interest in children & how to build supportive networks (00:27:15) - The impact of her upbringing environment on her adult life (00:31:11) - First few years in L.A, staying true to herself and her work (00:38:04) - From her starts to a published author, famous trainer to master level (00:44:27) - Her evolution in training styles (00:47:53) - Her healing process around her nutrition, useful advice and intermittent fasting, intuitive eating (01:02:43) - About Instagram and food influencers and transparency in life (01:07:48) - Being honest with yourself, the scale, dieting vs. strengthening mindset & goal setting (01:16:46) - Ashley's programs & coaching, how to connect with her (01:24:47) - Important takeaways, fad diets vs. actual tools to sustain health goals, self-confidence and Lizzo (01:36:09) - Favorite crave food! (01:41:33) - Final thoughts, outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 13 Jul 2023 | #66 - Cravings Archetype #1: Are you a Routined Roberta? | 00:20:58 | |
Resources
Timestamps
(00:02:47) - Why I created the cravings quiz and how you can benefit from it (00:06:44) - Win $50: Rate the Podcast! (00:07:43) - Two things to keep in mind before we dive in (00:09:13) - Routined Roberta characteristics (00:12:03) - Strategy #1 - C.H.E.S.S Cravings Awareness Exercise (00:16:15) - Bring awareness to WHY you crave (00:16:40) - Strategy #2-Get the people around you on board (00:18:01) - Strategy #3-"If/Then" Planning, creating alternative habits (00:20:13) - Final thoughts, outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 18 Jul 2023 | #67 - Cravings Archetype #2: Are you a Hormonal Henrietta? | 00:19:50 | |
Resources
Timestamps (00:00:53) - Intro (00:01:18) - Discover your Cravings Archetypes (00:02:51) - Why I created the cravings quiz and how you can benefit from it (00:07:36) -Win $50! Rate the podcast (00:08:35) - Hormonal Henrietta Characteristics! (00:11:08) - Strategy #1 - Focus on Strength Training (00:13:29) - Strategy #2 - Quality & Quantity sleep (00:17:39) - Strategy #3 - Eat #Satisfull meals (00:19:25) - Final thoughts, outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 20 Jul 2023 | #68 - Cravings Archetype #3: Are you a Disconnected Donna? | 00:20:35 | |
Resources
Take the Free Cravings Quiz (00:01:23) - Find your Cravings Archetypes (00:02:56) - Why I created the cravings quiz and how you can benefit from it (00:07:41) - Win $50: Rate the podcast raffle! (00:08:40) - Disconnected Donna Characteristics (00:11:42) - Strategy #1 - Reflect on your current relationship with food (00:14:46) -Strategy #2 - Notice how you speak to yourself in relation to food/ body-image (00:18:12) -Strategy #3 - Take imperfect action (00:20:09) -Final thoughts, outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 25 Jul 2023 | #69 - Dr. Laura Gouge, ADHD-Diagnosis, Treatment & Lifestyle-Specific Strategies | 00:55:12 | |
Connect with Laura on Instagram
Laura shares her personal ADHD journey and the quirky things she experienced growing up as a result of her mom having ADHD. Her 8 year history treating patience with ADHD and the often overlooked positive attributes of having ADHD. I LOVE chatting with Dr. Laura; her approachability, knowledge and warm personality make having her on the podcast a real treat for me and I know it will be for you as well. Please give a listen and then let us know what you thought!
(00:02:00) - Second round of The Cravings Code is here! (00:03:40) - Intro to ADHD, Dr.Laura's diagnosis journey (00:08:28) - Differentiating characteristics of ADHD in men and women (00:13:17) - A bit of background on Dr. Laura Gouge (00:18:04) - The start of her work with people with ADHD and her approach (00:21:41) - The Executive function & examples of effective behavioral changes (00:26:34) - About the need of ADHD as an adaptive survival mechanism (00:30:16) - Positive attributes of people with ADHD (00:32:57) - Correlation with overeating/binging/craving & ADHD (00:38:11) - How can C.H.E.S.S Strategy help (00:41:16) - Other lifestyle recommendations & the importance of good sleep quality (00:45:47) - On sleep depravation (00:47:44) - Recommendations on cravings and overeating for people with ADHD (00:52:28) - Takeaways from this episode (00:53:19) - Final thoughts, outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 27 Jul 2023 | #70 - C.H.E.S.S Cravings Awareness Strategy | 00:22:47 | |
Resources
One of the biggest challenges for woman struggling with cravings hunger & overeating is understanding why they're happening. Your WHY is the first step in understanding HOW to properly navigate them. Use the CHESS exercise as an " in your back-pocket" strategy to utilize on the spot and understand your cravings WHY so you can figure out WHAT to do to manage it within seconds.
Timestamps (00:00:53) - Intro (00:00:00) - C.H.E.S.S Awareness Strategy (00:05:45) - The Cravings Code is open for enrollment! (00:06:57) - What is the C.H.E.S.S Awareness Strategy? (00:08:06) - C for Cravings (00:10:59) - Cravings Strategy: Crave & Go (00:12:14) - H for Hungry (00:14:53) - E for Exercise (00:17:13) - S for Stress & Emotional (00:19:54) - S for Sleepy (00:22:00) - Final thoughts, outro
Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 Website: www.lauracavallocoaching.com | |||
| 01 Aug 2023 | #71 - Client Testimonial - The Cravings Code - Tricia | 00:58:18 | |
Resources
Description
Timestamps
(00:00:00) - Intro (00:00:51) - Intro to Guest Client Trica (00:01:48) - Second round of The Cravings Code is here! (00:03:02) - Tricia’s upbringing and challenges with diet culture & media (00:09:25) - First diets, cooking, body image awareness (00:11:42) - Restriction & Metabolism (00:13:09) - CRAVE Foods & self-control, different diets, and choosing a more sustainable path (00:17:53) - Other stories about body confidence (00:20:57) - Satisfull plates, working together and conquering cravings (00:25:59) - Why we have cravings and solutions (00:29:02) - Nutrition protocol should fit with your life (00:30:27) - Cravings code and vacation (00:35:50) - Specific Tools, Corner stone habits & Self-sabotage (00:38:44) - Aha moments, Satisfull breakfasts (00:41:54) - What results did Tricia experience? (00:45:51) - How is she doing things differently? (00:48:41) - Slim6 vs. The Cravings Code, changing your mindset around fat loss (00:51:40) - Building strength (00:52:45) - Takeaways, Is The Cravings Code right for me? Laura's Coaching style (00:56:35) - Perfectionism, Final thoughts, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 03 Aug 2023 | #72 - Rae Anne Mullins: Hashimoto's Nutrition & Lifestyle Coach | 00:50:13 | |
Resources
(00:00:00) - Intro (00:00:53) - Intro to Rae Anne (00:01:44) - Second round of The Cravings Code is here! (00:02:57) - Raffle Winner Announcement! (00:04:03) - What is Hashimoto's, and what are the symptoms? (00:06:01) - Why does it happen? (00:08:11) - Graves Disease and Hashimoto's (00:09:51) - Rae Anne’s journey to diagnosis and markers to test for (00:18:12) - Food intolerances, diet, stress, and weight fluctuations with Hashimoto's (00:24:08) - Healing her gut (00:25:53) - Steps she takes with clients and her services (00:35:46) - Navigating eating with intolerances (00:40:08) - What a flare looks like (00:42:21) - Medication & treatment (00:45:24) - Cravings, Hunger, Overeating & Hashimoto's (00:47:09) - Takeaways (00:48:22) - Where you can find Rae Anne, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com
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| 08 Aug 2023 | #73 - 5 Ways to Avoid Overeating While Dining Out | 00:22:29 | |
Resources
Timestamps
(00:00:53) - Second round of The Cravings Code is here! (00:02:06) - Intro to the problem of eating out and restriction (00:03:44) - Laura's story of doing different elimination diets (00:04:29) - Why its important to be able to have the foods you love (00:05:45) - 5 Strategies to help overeating when out & keep cravings low (00:06:07) - Strategy #1- Protein Preload (00:07:53) - LEAN - with protein forward foods on your plate (00:08:47) - Strategy #2 - Pre Salad w/v AC Vinegar to stabilize blood sugar (00:09:56) - Plate Philosophy - SATISFULL Plates (LEAN & DETOX) (00:10:53) - Strategy #3 - Awareness around heaviness (CRAVE foods) and size portions (00:14:08) - Bonus Tip - CRAVE’N’GO - 3 Steps (00:15:48) - Strategy #4 - Eat normally throughout the day, SATISFUL Plates (00:17:45) - Strategy #5 - Alcohol impedes fatloss (00:20:09) - Bonus Tip- Sip Slow (00:21:14) - Final Thoughts, Outro
Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 10 Aug 2023 | #74 - Q&A: Should you avoid buying treats or keep SOME at home? | 00:10:59 | |
Resources
Description
Timestamps
(00:00:53) - Second round of The Cravings Code is here! (00:02:06) - The Question - have treats around or go out and get it (00:03:02) - Awareness and Pattern recognition, Restriction & putting foods on pedestals (00:04:17) - What Laura Recommends & why (00:04:28) - First Tip - include CRAVE aspect of SATISFULL Plates - LEAN, DETOX (00:06:20) - Second Tip - Shift mindset from limiting to inclusion (00:07:21) - What do these tips do for you, how these strategies help with cravings, and all or nothing mindset, relationship with food. (00:09:52) - Reap the results (00:10:06) - Recap, Outro
Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 15 Aug 2023 | #75 - 7 #Satisfull Plate Ideas for Less Cravings | 00:21:15 | |
Resources
Let me know what you think!
Timestamps
(00:00:53) - Intro to 7 #Satisfull plate ideas for less cravings (00:01:51) - Thanks for the reviews (00:02:49) - #Satisfull Plates are your North Star (00:03:11) - Make sure to catch up with previous episodes (00:03:37) - What are #Satisfull Plates? 4 Parts (00:03:45) - Part 1: LEAN (00:04:41) - Part 2: DETOX (00:05:49) - Part 3: CRAVE (00:07:24) - Part 4: OBSERVE, #CravingsCleanup Challenge (00:08:03) - Why is #Satisfull Plates not more specific like a meal plan? Reason 1 (00:09:25) - Reason 2 (00:10:53) - Reason 3 (00:13:18) - 7 Type of Foods that follow the #Satisfull Plate Guidelines, 1st type - Salads. (00:14:31) - 2nd type - Soups (00:16:08) - 3rd type - Scrambles (00:17:05) - 4th types - Stir-frys (00:18:40) - 5th type - Skillets (00:18:59) - 6th type - Bowls (00:19:55) - 7th type - Bakes (00:20:19) - Recap, Final Thoughts, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 17 Aug 2023 | #76 - 5 Habits for GUARANTEED Cravings Success | 00:20:48 | |
Resources
Timestamps
(00:00:53) - 5 Habits for Cravings Success (00:05:00) - What mainstream diet programs don't teach you (00:06:32) - 1st habit - OBSERVE: be aware & mindful + Laura’s personal story (00:10:54) - 2nd habit - #Satisfull Plates for all 3 main meals (00:12:28) - 3rd habit - Flexibility & Grace (00:15:11) - 4th habit - Work WITH not AGAINST your cravings (00:16:44) - 5th habit - Eating consistent meals throughout the day (00:18:28) - Bonus Habit - Mindset: quick-fix vs lifestyle (00:19:48) - Wrap-up
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 22 Aug 2023 | #77 - 5 Mistakes Causing More Afternoon & Nighttime Cravings | 00:15:13 | |
Resources
FREE CravingsCLEANUp Challenge
Timestamps
(00:00:53) - Registration open for #CravingsClean Up Challenge! (00:02:15) - 5 mistakes causing afternoon + night time cravings. (00:04:08) - #1 Skipping Breakfast (00:04:44) - #CravingsClean Up Challenge (00:5:31) - #2 Too much Caffeine suppresses appetite (00:07:07) - #3 Not enough protein at each meal (00:08:26) - #4 Eating sugar or sweets on an empty stomach (00:010:20) - #5 Ignoring your own needs throughout the day (00:11:44) - Review (00:13:49) - It’s okay - #Satisfull Plates is the solution (00:14:25) - Which one do you struggle with?, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 24 Aug 2023 | #78 - Want to stop overeating: one SIMPLE practice to start today | 00:14:55 | |
Resources
Join the free CravingsCLEANUP Challenge, starting September 10th! Reduce mindless snacking & afternoon cravings by up to 50% in as little as 7 days implementing Satisfull Plates! FREE #CravingsCLEANUP Challenge Zoe Podcast Episode: The surprising health impact of eating too fast
Timestamps (00:00:00) - Intro (00:00:53) - Registration is open for the #CravingsCLEANUP Challenge! (00:02:15) - Intro to today's strategy: Eating more slowly and the results you can get from this. (00:04:19) - The science of why eating fast is bad for us. (00:07:04) - Why you should slow down your eating (00:07:18) - How is this meal making you feel? Step #4:OBSERVE (00:08:08) - Eating rates are learned practices from childhood (00:08:49) - How can we slow down our eating - 1st Strategy - Avoid Eating Distracted (00:09:33) - 2nd strategy. Putting your fork down and chewing your food 30xs, switching hands (00:11:17) - 3rd Strategy - Don’t wait until you’re starving to eat, #Satisfull meals: 3x day (00:12:21) - 4th Strategy - Focus on LEAN & DETOX foods. (00:13:46) - Recap & Final Thoughts, Outro
Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 29 Aug 2023 | #79 - #Satisfull Snacking: 3 Combinations | 00:16:21 | |
Resources
Join the free CravingsCLEANUP Challenge, starting Sunday September 10th! Reduce mindless snacking & afternoon cravings by up to 50% in as little as 7 days implementing Satisfull Plates! FREE #CravingsCLEANUP Challenge
(00:00:53) - Registration open for the #CravingsClean Up Challenge! (00:02:15) - Intro to How to snack #Satisfully for you. (00:04:52) - Start with 3 #Satisfull meals and why (00:07:19) - Reasons why snacking might be needed (00:08:28) - 1st Combo :Just LEAN (00:10:43) - 2nd Combo: LEAN with DETOX (00:12:01) - 3rd Combo: DETOX paired with CRAVE (00:13:08) - 4th Combo: LEAN & CRAVE (00:14:04) - Recap & Don’t stress about this, why we lead with LEAN & DETOX (00:15:12) - Was this helpful? Final Thoughts, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 31 Aug 2023 | #80 - How #Satisfull Plates Can Support Your Fat Loss Goals | 00:16:55 | |
Resources
Join the free CravingsCLEANUP Challenge, starting September 10th! Reduce mindless snacking & afternoon cravings by up to 50% in as little as 7 days implementing Satisfull Plates! FREE #CravingsCLEANUP Challenge
Timestamps
(00:00:00) - Intro (00:00:53) - Registration open for #CravingsCLEANUP Challenge! (00:02:15) - Intro to how #Satisfull Plates can support your fat loss goals (00:03:25) - #Satisfull Plates is your North Star to reduce cravings 70% (00:03:58) - What you expect from the #CravingsCLEANUP Challenge (00:04:29) - Benefits of #Satisfull Plates (00:05:13) - Results & Goal of #Satisfull Plates (00:00:00) - #Satisfull Plates is a template that you can use to make adjustments. (00:07:28) - Reasons #Satisfull Plates can help fat loss goals, First Reason - Physical (00:10:50) - Second Reason - Mindset and Psychological Perspective (00:015:21) - Laura's Philosophy (00:15:47) - Wrap-up, Join the #CravingsCLEANUP Challenge, Outro
Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 05 Sep 2023 | #81 - 5 Types of People Who SHOULD NOT JOIN the FREE #CravingsCLEANUP Challenge | 00:14:08 | |
Resources
FREE #CravingsCLEANUP Challenge
You're invited to tackle your cravings & find a solution once and for all. BUT-this program isn't for everybody, give a listen to see if you qualify to join! Enrollment closes Saturday night at midnight!
Timestamps (00:00:00) - Intro (00:00:53) - Registration open for #CravingsCLEANUP Challenge! (00:02:15) - Intro to the 5 types of people the #CravingsCLEANUP Challenge is NOT for (00:03:58) - Client feedback on #Satisfull Plates (00:5:41) - 1st type of person - wanting an exact meal plan (00:07:01) - 2nd type of person - wanting a quick fix and rapid fat loss (00:07:43) - 3rd type of person - not interested in sharing in a collaborative group (00:-8:32) - 4th the of person - someone wanting to follow macros or another nutrition protocol (00:09:54) - Recap, Taking a leap of faith and being mentally ready. (00:10:26) - a guarantee and what you get (00:11:18) - The best thing - it’s flexible and simple (00:12:17) - Client Testimonials on #CravingsCLEANUP Challenge, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 07 Sep 2023 | #82 - 10 Ways #Satisfull Plates Encourages a Healthier Relationship with Food | 00:15:31 | |
Resources
FREE #CravingsCLEANUP Challenge
Description
Timestamps (00:00:00) - Intro (00:00:53) - Intro: Your relationship with food isn’t separate from sustainable health & weight loss (00:03:17) - 1st Way - There is no restriction or elimination (00:04:02) - 2nd Way - Helps you build Awareness (00:04:49) - 3rd Way - No guilt or shame (00:05:52) - 4th Way - You can be flexible with your lifestyle (00:06:27) - 5th Way - It puts you in the driver's seat (00:07:32) - 6th Way - OBSERVE connects us to biofeedback (00:8:43) - Registration open for #CravingsCLEANUP Challenge! (00:10:05) - 7th Way - Supports eating whole nutrient-dense foods without tracking or count (00:11:03) - 8th Way - there is no privilege (00:12:06) - 9th Way - It stabilizes hunger and cravings (00:13:25) - 10th Way - Encourages you to shift portion sizes and add in new foods without giving up foods (00:14:15) - The power of #Satisfull Plates, join the #CravingsCLEANUP Challenge, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 12 Sep 2023 | #83 - 3 Red Flags Your Nutrition Program Isn't Working For You | 00:24:21 | |
Resources
FREE #CravingsCLEANUP Challenge
Timestamps (00:00:00) - Intro (00:00:53) - Intro to 3 Red Flags Your Nutrition Program Isn't Working For You (00:02:39) - Laura’s experience holding herself back from progress (00:03:55) - 1st red flag - What energy are you brining to your nutrition journey? (00:07:37) - Negative emotions vs compassion (00:10:36) - Enrollment for The Cravings Code opens soon! (00:11:54) - 2nd red flag - Do you want to eat this way for your whole life? (00:13:47) - Reasons why this is a red flag (00:14:51) - Lean into a sustainable nutritional lifestyle (00:15:52) - 3rd red flag - Does this protocol fit your day to day life? (00:17:49) - How other methods don’t fit (00:20:21) - Results don’t stick for these methods (00:21:19) - Recap, what we want you to feel (00:23:19) - Final thoughts, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 14 Sep 2023 | #84 - The Cravings Code: What is it, Who is it for And All the Juicy Details | 00:23:12 | |
Resources
Description
Timestamps (00:00:00) - Intro (00:00:53) - What is The Cravings Code? (00:01:37) - Who it’s for (00:03:57) - Why Laura created the program (00:4:39)- Band-aid Cravings Strategies (00:05:59) - Cravings are more complex and are caused by more than we realize (00:07:24) - The #Satisfull Nutrition Approach (00:08:06) - What will you learn? (00:08:17) - Results from clients! (00:09:37) - How #Satisfull Nutrition strategies work (00:12:00) - How it works (00:12:49) - The goal of The Cravings Code (00:13:41) - The framework, curriculum & structure (00:14:03) - 1st avenue of support, Live Calls (00:14:37) - 2nd avenue of support, WhatsApp chat (00:15:14) - 3rd avenue of support, Lifetime access (00:15:51) - Over $3,399 in value! (00:16:23) - Super value: It works within your busy life! (00:17:32) - Code 6 Curriculum (00:18:43) - 1st pillar - Consistently Satisfull. (00:19:26) - 2nd pillar - Cornerstone habits (00:19:52) - Crave and Go & Sip Slow (00:20:09) - 80/20 Continuum (00:20:35) - Correct Sleep & Stress (00:21:07) - C.H.E.S.S. Exercise (00:21:41) - Final Thoughts, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 19 Sep 2023 | # 85 - Client Testimonial - The Cravings Code - Katie | 00:50:08 | |
Resources
Katie joined the first round of The Cravings Code as a lover of all foods! She grew up not really sure what healthy eating was besides having salads and low-fat dressings. In her adult years, the stress of work and life held her back from adopting any healthy lifestyle routines, so she'd turn to quicker fix protocols to try and get results. Now it's been a few months after The Cravings Code & Katie has maintained the Code6 Strategies in her day to day because instead of doing a "diet," Katie has found a lifestyle approach to her nutrition, movement & mindset. Join our free newsletter below to be notified of program enrollment starting on Wednesday, September 20th at 9am EST!
Timestamps (00:00:00) - Intro (00:00:53) - Enrollment for The Cravings Code opens soon! (00:02:12) - Intro to Katie's Story (00:04:33) - Katie’s upbringing, nutrition, body image, and dieting history (00:06:30) - How was food talked about in her family? (00:07:56) - Started trying more restrictive methods because of body image (00:09:52) - How her habits evolve into her 20s (00:12:58) - Career as a teacher & stress (00:14:07) - Dealing with life stressors being a teacher and going for convenience foods. How did she feel? (00:16:43) - What did staying on track look like during that time? (00:19:43) - Feeling disconnected from body and quality of nutrition (00:21:30) - Restrictive mentality (00:22:44) - Might have achieved fat loss but don’t feel good. (00:22:59) - How long was she flopping back and forth? Turning point. (00:24:05) - Stories she was telling herself & beliefs of what it will take (00:25:32) - Aha moment, breaking point (00:27:34) - Joined The Cravings Code, What attracted her? (00:29:41) - Started with The #CravingsCLEANUP challenge, was she nervous? (00:30:20) - What was her feeling going into the program? (00:32:47) - What was the evolution, aha moments, strategies that had a lasting impact? (00:35:29) - Navigating special events (00:38:02) - Cravings & fat loss are a lot of mindset work, boundaries, and an act of self-care (00:39:52) - Was there anything that surprised her about the program? (00:41:32) - What strategies have stuck with her? (00:43:32) - How is she doing things differently now? Anything else that's different? (00:46:24) - Who does she think this program is best for? (00:47:47) - What is her favorite CRAVE food? Final thoughts, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 21 Sep 2023 | #86 - Client Testimonial - The Cravings Code - Lisa | 00:48:12 | |
Resources
Description Today I sat down with Lisa who joined the first round of The Cravigns Code Challenge back in May. Lisa opens up about the challenges of her changing body due to family trauma, having kids, being diagnosed with Crohn's Disease and now heading into menopause. Over the years Lisa tried various challenges, programs and diets but only found herself so stressed and anxious trying to figure out the "right foods to eat". The Cravings Code helped Lisa build habits that helped reduce cravings, overeating & the guilt and shame that many women develop as a result of doing restrictive diet protocols. Listen in as Lisa shares her 30+ year struggle with diet, body image and her health and how she's finally found some peace & a healthy groove with The Cravings Code.
Timestamps
(00:00:53) - Enrollment for The Cravings Code is open! (00:02:05) - Intro to the episode (00:03:08) - Into to Lisa, How have things been going after the Cravings Code? (00:05:43) - How did Lisa find Laura? (00:07:35) - What were Lisa’s struggles & challenges? (00:09:23) - What was Lisa's experience with exercise & nutrition in 20’s & 30’s, growing up? (00:12:03) - The struggle of losing a parent & coping with stressful situations. (00:13:39) - Challenges of Crohn's Disease & how The Cravings Code helped- no more shame or guilt (00:19:13) - How The Cravings Code fits within your lifestyle, you’re in control (00:20:45) - Lisa’s experience in The Cravings Code (00:21:37) - What did Lisa learn that had an impact? (00:25:49) - Things impacting cravings: Alcohol & Stress (00:26:26) - How did she navigated social events? (00:28:16) - How cravings work (00:30:08) - Crave and Go (00:33:46) - What is real food control? (00:37:40) - What are some of Lisa's goals now? (00:39:45) - LIVE Coaching Session: Lisa’s Move More habit (00:44:43) - Wrap-up: Who would Lisa recommend this program for?
Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 26 Sep 2023 | #87 - Craveless: 2-Minute Tip - How to Hydrate First Thing in The AM | 00:06:29 | |
Resources
Get on our newsletter & receive free weekly cravings tips & tools
Description
Timestamps
(00:00:53) - Intro to Craveless: 2-minute Tip (00:01:14) - Main Tip - A glass of water first thing in the morning (00:02:07) - Why is being hydrated so important? (00:02:26) - Thirst can be disguised as a craving. (00:03:02) - How much should you aim for? (00:03:50) - Tip 1 and your Goal - Post-it-notes (00:04:15) - Tip 2 - Glasses around the house (00:04:28) - Tip 3 - Habit Stack (00:05:44) - Try it out & Let me know!, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 28 Sep 2023 | #88 - Craveless: 2-Minute Tip - Improve your Sleep by Optimizing Your Bedroom | 00:07:17 | |
Resources
Get on our newsletter & receive free weekly cravings tips & tools
Description
Timestamps
(00:00:53) - Intro to Craveless: 2-minute Tip (00:01:22) - Main Tip - Optimizing your bedroom setup (00:03:08) - Why is sleep so important? (00:03:42) - Grab some Blackout Curtains (00:05:43) - Bedroom Optimization Video (00:06:12) - Goal, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 03 Oct 2023 | #89: (Reair Ep 10) My Struggles, Journey & Successes | 00:18:40 | |
Resources
Get on our newsletter & receive free weekly cravings tips & tools
Description
Timestamps
(00:00:53) - Intro to the Re-air (00:01:15) - Intro to my cravings and fat loss journey (00:02:15) - My early childhood in Italy (00:02:37) - A bit of insight into the Italian food culture (00:02:54) - Migrating from Europe to the USA (00:03:37) - Impact of the American diet as a kid (00:04:10) - Growing up with digestive distress (00:04:28) - Binging food and alcohol as an athlete (00:05:19) - My initial interest in Nutrition (00:06:04) - Unhealthy jobs, relationships & mindset (00:07:23) - Becoming a trainer & the binge-restrict cycle (00:08:42) - When my quick-fix diet obsession started (00:13:00) - How my research on hormones changed my life (& my clients) (00:15:28) - S.L.I.M System for Cravings Control & Fat-Loss (00:16:45) - Our mission at LCC (00:17:26) - Outro, connect on Instagram
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 05 Oct 2023 | #90 - Craveless: 2-Minute Tip - Your Cravings Lifeline: How to Increase Mindfulness | 00:06:04 | |
Resources
Get on our newsletter & receive free weekly cravings tips & tools
Timestamps
(00:00:53) - Intro to Craveless: 2-minute Tip (00:01:30) - Main Tip - 2 min Mindfulness Pause (00:02:02) - Mindfulness & Cravings Control (00:02:50) - How to be mindful? (00:03:13) - Goal: Practice for 2 minutes (00:04:15) - Bonus - Practice during a Craving (00:04:37) - Mindfulness as an act of Self-care (00:05:08) - Let me know how it goes, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 10 Oct 2023 | #91 - Craveless: 2-Minute Tip - Walk After Meals | 00:03:39 | |
Resources
Get on our newsletter & receive free weekly cravings tips & tools
Timestamps
(00:00:53) - Intro to Craveless: 2-minute Tip (00:01:03) -Read a Review (00:01:50) - Tip - Move after your meals (00:02:05) - What are the benefits of moving after meals? (00:02:28) - Goal - Aim for one ten min walk after a meal (00:03:09) - Let me know how it goes!, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 12 Oct 2023 | #92 - (Reair Ep 44) How to Stay Consistent When Sh*t Hits The Fan | 00:10:34 | |
Resources
Free Guide: 10 Tips for Less Afternoon Cravings & Nighttime Overeating
Timestamps (00:00:00) - Intro (00:00:53) - Intro to Re-air of 44 (00:02:57) - Begin Ep 44 (00:04:34) - Cornerstone Habits Strategy (00:07:26) - Some example ideas (00:08:18) - Highlight from a client who implements Cornerstone Habits (00:09:35) - It's your turn: write down some Cornerstone Habits ideas! (00:10:00) - Outro, connect on Instagram
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 17 Oct 2023 | #93 - Meghann Koppele Duffy & the Neuro, Gut, Movement Connection | 00:47:46 | |
Resources
Free Neuro Class with Meghann: https://koppelemethod.as.me/movementflow Use Code: LCFREE
Movement Pro? Take $50 Meghann's course: Understanding Anatomy in Action: Real Life Applications for Muscular Slings & 4 Quadrant Stability Use Code: LC50OFF
Timestamps
(00:00:53) - Intro to Episode (00:01:44) - Intro to Meghann and what she does (00:03:59) - What is neurodivergence? And who she works with (00:05:57) - What do we mean by Neuro? (00:07:00) - Fullness and Neuro connection (00:09:26) - Back to Basics (00:09:46) - Celiac diagnosis and sensory challenges (00:13:17) - Other tools to feel full (00:14:04) - Hormones (00:14:19) - Athletes (00:17:12) - Real eating habits (00:18:10) - Over-exercising - Compensators (00:19:21) - Neuro connection to Gut (00:20:52) - Digestion issues (00:22:58) - Affects on Serotonin Levels & Anxiety (00:24:41) - Proprioception (00:27:13) - Meghann as an Example (00:31:18) - Skin & Neurology of Movement (00:35:16) - Turning point - things we do to protect ourselves (00:38:09) - Keep moving (00:38:23) - Origin Story (00:42:57) - How can people work with Meghann (00:45:42) - Meghann's final message, Outro
Let's Connect!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 19 Oct 2023 | #94 - CRAVELESS: 2-min Tip - Success & Consistency Hack: LESS Guilt, MORE Compassion | 00:13:20 | |
Resources
FREE GUIDE: 10 Tips to Reduce Afternoon Cravings & Nighttime Hunger
Description
Timestamps
(00:00:09) - Intro (00:01:02) - Free Guide! (00:02:04) - Welcome back (00:03:20) - You need a Growth Mindset (00:03:51) - Noticed over the years - shame and guilt (00:05:09) - 2 min Tip: Compassion and grace (00:05:38) - The Power of Guilt (00:07:14) - Noticing patterns (00:08:00) - Excerpt (00:09:27) - Guilt and Diet (00:10:16) - Coaching with compassion & grace (00:10:43) - Reframe negative thinking (00:11:18) - 2 min tip Mantra (00:12:14) - Wrap up, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 24 Oct 2023 | #95 - CRAVELESS: 2-min Tip - Pre & Post Workout Nutrition | 00:12:06 | |
Resources
FREE GUIDE: 10 Tips to Stop Afternoon Cravings & Nighttime Overeating
Description
Timestamps
(00:00:11) - Intro (00:01:04) - Intro 2 min tip (00:02:21) - "Earning & Burning" you calories through exercise (00:02:51) - Guide you on proper pre/post workout nutrition (00:03:01) - Tricia's hunger post-exercise & my recommendations (00:03:50) - Mindset shift around training (00:04:41) - Reduce stress on the body (00:05:37) - Workout Window (00:06:09) - Prioritize Protein (00:06:31) - Free Guide Promo! (00:07:33) - Example ratios (00:08:50) - Timing (00:09:40) - Post-workout window (00:10:18) - Endurance athletes (00:10:39) - Less intense workouts (00:11:14) - Wrap Up, Message on Instagram, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 26 Oct 2023 | #96 - Halloween Edition: 5 Hacks to Avoid Sugar-Self-Sabotage | 00:20:06 | |
Resources
FREE GUIDE: 10 Tips for Less Afternoon Cravings & Nighttime Snacking Send me a message on Instagram and let me know which hack you're trying! Episode 92: How to Stay Consistent When Shit Hits The Fan
Are you someone who feels stressed and anxious when Halloween comes around because you feel like you have no control over all the candy around? Or maybe you find yourself mindlessly eating pieces of candy throughout the day and before you know it your lunch was 10 pieces of Snickers? If you find that having Halloween candy around throws you off your nutrition routine and at times, causes you to self-sabotage then this episode is for you! I'm sharing 5 simple, actionable & and in-the-moment hacks you can implement to help reduce how much & how often you indulge. Send me a message on Instagram and let me know which hack you tried! xo
(00:00:00) - Teaser (00:00:15) - Intro (00:01:08) - Free Guide! (00:02:11) - Intro and guidance over the next couple of months (00:03:07) - Change the "Fuck it Mentality" (00:04:19) - Hacks to get through the upcoming holidays (00:05:09) - Long-term goals for you, your cravings Code & 3S System (00:06:59) - Hack #1 - Eat something before candy or sugar (00:08:08) - Hack #2 - Set up environment for less sugary foods and more healthy foods. (00:09:58) - Tip for getting candy out of the house (00:10:36) - Hack #3 - Have one piece of candy with a full #Satisfull meal (00:12:21) - Hack #4 Grab 3 small pieces and enjoy them, wait 20 min "Crave & Go" (00:14:56) - Hack #5 - TWO biggest cravings triggers: could these be happening to you? (00:16:23) - Your choices - give in or give yourself 10 in before you respond. (00:18:20) - Wrap up, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 31 Oct 2023 | #97 - CRAVELESS: 2-min Tip - Alcohol: How to Drink Less for Better Fat Loss & Less Cravings | 00:10:20 | |
Resources
FREE GUIDE: 10 Tips for Less Afternoon Cravings & Nighttime Snacking
Description
Timestamps
(00:00:16) - Intro (00:01:09) - Intro to CRAVELESS, Alcohol is not good for us (00:02:14) - Ask yourself: Why am I drinking? (00:03:22) - Laura’s experience with alcohol (00:04:44) - 3 ways alcohol can increase cravings & stunt fat loss (00:04:57) - 1 - Alcohol is empty calories, tracking (00:05:50) - 2 - Alcohol stunts fat loss (00:06:17) - 3- Alcohol dehydrates you (00:07:03) - Alcohol can make you snack/eat more (00:07:41) - Tip 1 - Have a glass of water in between cocktails (00:07:53) - Tip 2 - Sip Slow (00:08:01) - Tip 3 - Be more present in the moment. (00:08:49) - Wrap up , Outro (00:09:02) - Free Guide!
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 02 Nov 2023 | #98 - CRAVELESS: 2-min Tip - Use a Protein Preload to Avoid Overeating When You Go Out | 00:08:00 | |
Resources
FREE GUIDE: 10 Tips for Less Afternoon Cravings & Nighttime Snacking Let me know if you try this tip!
Timestamps
(00:00:15) - Intro (00:01:08) - Free Guide! (00:02:09) - Intro to 2-min tip (00:02:55) - Reasons it’s easy to overeat/drink when you’re out (00:03:08) - 1st Reason - Food is more palatable (00:03:34) - 2nd Reason - You’re more inclined to order more food. (00:05:24) - 3rd Reason - If you’re drinking. (00:05:39) - 4th Reason - Your environment is designed to make you want to eat & drink more. (00:05:59) - What is a Protein-Pre Load? (00:06:25) - Benefits of a Protein-Pre Load (00:07:04) - Examples (00:07:21) - Wrap up, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 07 Nov 2023 | #99 - 70% Less Cravings & Healthier Metabolism using The 3 "S" System | 00:21:32 | |
Resources My Struggles & Journey (reaire)
Instead, you can use the 3 "S" system to prime your mindset & metabolism using my proven strategies and tools for a much easier & healthier fat loss phase.
Timestamps 0:00:00 - Teaser 0:00:12 - Intro 0:01:05 - Intro, focus on using nutrition NOT exercise for fat loss 0:02:31 - Personal Story 0:04:28 - Bandaid Fixes: Are you doing any? 0:04:59 - Go back and listen to Ep 92 - Her Journey 0:05:37 - The beginning of #Satisfull Nutrition and the Cravings Code 0:06:31 - Results from addressing cravings & hunger cues 0:07:35 - How long it takes - 6 weeks of Cravings Code 0:08:36 - Three Phases of Fat Loss 3 “S” System 0:09:15 - The Cravings Code 0:09:58 - Phase 1: Stabilize Cravings & Hunger 0:11:08 - Strategy 1: Eat Consistently #Satisfull 0:11:30 - Strategy 2: Correct Sleep & Stress 0:12:03 - Strategy 3: Craving Strategies 0:12:36 - Phase 2: Mindset & Application Strategies to Stop Self-Sabotage 0:14:30) - Strategy 1: Cornerstone Habits 0:15:01 - Strategy 2: C.H.E.S.S. Cravings Awareness Exercise 0:16:31 - Strategy 3: 80/20 Continuum 0:17:16 - Phase 3: Your Specialized Cravings Code 0:18:20 - Feelings at the end of 6 weeks 0:19:03 - Lifetime Access to the Program 0:19:27 - Get on the Waitlist for The Cravings Code! 0:20:41 - Wrap Up, Outro
Connect with me!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||
| 09 Nov 2023 | #100 - Why & How You Should Start a Cravings Journal | 00:16:06 | |
Resources FREE GUIDE: 10 Tips for Less Afternoon Cravings & Nighttime Snacking
Timestamps
0:00:00 - Teaser 0:00:14 - Intro 0:01:07 - Free Guide! 0:02:08 - Celebrating 100 Episodes and Why Laura Started the Podcast 0:04:20 - Coaching with Laura, reach out for guidance! 0:07:07 - Tracking to understand your nutritional landscape 0:08:23 - Why is a Cravings Journal important? 0:09:17 - How to do it 0:09:58 - Contents of Meals 0:11:15 - Rate hunger, fullness, and cravings 0:11:33 - Hunger & fullness scale 0:12:55 - Cravings Scale 0:13:32 - Give it a go and observe patterns. 0:15:16 - Check out Ep Cravings vs Hunger, Let me know how it goes! Outro
Let's Connect!
Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com | |||