Fitness & Sushi

Your Ideal Body isn’t dictated by superficial beauty standards. Nor does it have anything to do with changing your body so you’ll feel accepted by others or deemed beautiful and worthy by society. Your Ideal Body isn’t even a what - it’s a when. It’s the body you’re in when you’re no longer obsessing over your food and body. It’s when you’re comfortable and confident in your own skin. And it’s when you’re living your full life experience without fear of judgement from others or from yourself. For the last decade, thought leaders and world-class transformation coaches, Tony and Deanna Schober, have been plugging people into their Ideal Body Formula™ so they can ditch diet culture and naturally achieve their own unique Ideal Body by improving their relationships with food, body, exercise, and mind. From Tony’s binge eating disorder and debilitating body image struggles, to Deanna’s food and body obsession and yo-yo dieting, they’ve been there and done that. And now they’re helping others overcome these same struggles. Show topics include: emotional eating weight concerns intuitive eating limiting beliefs body acceptance binge eating body image exercise empowerment self-improvement healthy eating habit change success mindset mindful exercise active lifestyle motivation body shame So check an episode out that resonates with you and get ready to have your life change. You can connect with Tony and Deanna on Instagram… Tony: @tony.schober Deanna: @deannaschober

264. How to Handle Sudden Unexpected Weight Gain 10/06/2024

263. How to Let Go of Calorie Counting and Find Peace in Eating Again 09/15/2024

263. How to Let Go of Calorie Counting and Find Peace in Eating Again Most people would prefer to not have to count calories, but they're afraid to give it up. They think they will lose control around food. They think they won't be able to lose weight. They think it works for them. None of these things are true if you're struggling with your food and body. Instead, the peace and freedom around food that you want won't be found until you break from the calorie obsession. Let me be clear, though. There's nothing inherently wrong with calorie counting - UNLESS you struggle with your food and body. For these people, of which Deanna and I used to be one of them, the calorie tracking is an anchor to Diet Culture. It'll keep you stuck in the diet cycle so long as you keep depending on it. In episode 263. of Fitness & Sushi, Deanna and I are going to help you understand why calorie counting is holding you back. We'll explain when it's useful and when it's an obstacle. And we'll show you what to do instead In this episode - “How to Let Go of Calorie Counting and Find Peace in Eating Again”, you'll learn... 🔶 Why calorie counting keeps you trapped in an obsessive cycle with food 🔶 How letting go of numbers helps you tune into your body's natural hunger and fullness cues 🔶 What to do when fear of losing control around food keeps you from giving up calorie tracking 🔶 Why letting go of calorie counting leads to healthier eating habits 🔶 The psychological toll of tracking every calorie and what it's doing to you …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy! —— When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. . Or, you can versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. . 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. . /episode/index/show/fitnessandsushi/id/33045212

262. How to Reignite Your Motivation When You've Been Stuck 09/08/2024

262. How to Reignite Your Motivation When You've Been Stuck There's a tendency for people to always be seeking out more motivation so that they don't have to keep relying on willpower to push them. This might actually work - IF we weren't approaching motivation wrong in the first place. If you make the necessary shifts, you won't need motivation to sustain you. Instead, the healthy behaviors you want in your life will become the easier and more effortless choices to make (and do). In episode 262 of Fitness & Sushi, Deanna and I are going to debunk some of Diet Culture's psychology that is actually holding you back, and we're going to show you how to approach motivation as a short-term tool - getting the momentum going until habit takes over and keeps you going. In this episode - “How to Reignite Your Motivation When You've Been Stuck”, you'll learn... 🔶 Why motivation fades and how to get it back 🔶 How to tap into your deeper "why" to stay focused 🔶 The importance of creating a routine that energizes rather than drains you 🔶 Why relying solely on willpower is a recipe for burnout 🔶 How to frame setbacks as opportunities for growth, not failure 🔶 What dumbbell lunges walking has to do with anything …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy! —— When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. . Or, you can versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. . 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. . /episode/index/show/fitnessandsushi/id/32946027

261. The 3 Biggest Mistakes Diet Culture Taught You 09/01/2024

261. The 3 Biggest Mistakes Diet Culture Taught You What if I told you that I could guarantee a 50/50 chance you'd end up gaining weight if you tried following a Diet Culture approach to lose weight? Would you take those odds for a chance of success? But wait... the other 50% chance isn't all a success. Instead, nearly all of that percentage will lead to some weight loss followed by you regaining the same weight you lost. The "real" success, measured only in long-term pounds lost (ie not necessarily ending body image struggles, food obsession, etc, in the process), is just a measly 5%. That's right. Studies suggest a Diet Culture approach leads to upwards of 95% of people regaining any lost weight within 2-5 years. And about half (or up to 65%) of those people end up heavier than their pre-diet weight. And it gets worse with each successive attempt. Yet despite the dismal odds, we keep taking the chance that we might win the weight loss lottery. Diet Culture does not work. It has taught you to make every mistake you could think of that goes against your long term best interests. If you want to achieve your Ideal Body, you need to recognize these mistakes and take a whole new approach. In episode 261 of Fitness & Sushi, Deanna and I are going to break down 3 of the biggest mistakes we've seen repeated over and over again from our new clients in the Mentorship (and that we've made ourselves at one point in time). And then we'll show you the approach to take instead. In this episode - “The 3 Biggest Mistakes Diet Culture Taught You”, you'll learn... 🔶 Why relying on a diet mindset can trap you in a cycle of temporary fixes, leading to repeated failures and frustration 🔶 How focusing solely on willpower can be harmful, fueling shame and self-doubt instead of addressing deeper issues 🔶 The dangers of prioritizing weight loss over overall health and well-being, and how it can undermine long-term success 🔶 Why traditional approaches often fail to address the root causes of food and body struggles 🔶 How to shift your focus from quick fixes to sustainable, holistic changes that improve your relationship with food, body, and self 🔶 Why nepotism has no place in our business …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy! —— When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. . Or, you can versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. . 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. . /episode/index/show/fitnessandsushi/id/32813702

260. Can Weight Loss and Healing Your Relationships with Food and Body Coexist? 08/25/2024

259. How to Get Started on Your Journey to Food Freedom 08/18/2024

259. How to Get Started on Your Journey to Food Freedom So you're ready to end your lifetime eating struggle but you have no idea where to even start. It seems like there are a lot of things you need to do and you're starting to feel confused and overwhelmed. Before you even start trying to change your behaviors and create new habits, there are a few other things you absolutely must do in order to succeed. Most people either forget to do them, or they don't even realize they are supposed to. As a result, they try to change their habits, only to end up self-sabotaging and making things harder than they need to be. Don't let your good intentions go to waste. In episode 259 of Fitness & Sushi, Deanna and I are going to go through the first 4 steps everyone needs to follow in order to set themselves up for a productive food freedom journey. If you implement what we talk about, your new healthy habits will have the underlying framework needed to effectively free you from your food prison. In this episode - “How to Get Started on Your Journey to Food Freedom”, you'll learn... 🔶 The first mindset shift you need to make to break free from Diet Culture 🔶 Why addressing your food fears is crucial for lasting change 🔶 Why letting go of food rules is the key to true freedom 🔶 How to build trust with your body one meal at a time 🔶 Why your relationship with food reflects your relationship with yourself 🔶 Why Deanna thinks everything Tony says has some kind of hidden meaning …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy! —— When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. . Or, you can versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. . 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. . /episode/index/show/fitnessandsushi/id/32596392

258. How to Turn Exercise Into the Highlight of Your Day 08/11/2024

258. How to Turn Exercise Into the Highlight of Your Day We don't think about exercise the right way. We think of it as this compartmentalized aspect of our day that stereotypically includes either strength training, or cardio, or both. It's just another obligation for most people, whether you're the person who struggles to consistently work out, or you're the person who is afraid to miss a workout. There are of course those who live an active lifestyle without even thinking about it. Movement feels easy and effortless to get done consistently, even if that means you're challenging your mental and physical limits. So how do you get from the struggle you have with exercise right now, to a place where you look forward to working out every day? In episode 258 of Fitness & Sushi, Deanna and I are going to show you why it's important to redefine what it means to exercise, and how you can start approaching movement so that it becomes a natural part of your day. In this episode - “How to Turn Exercise Into the Highlight of Your Day”, you'll learn... 🔶 How to identify physical activities that genuinely bring joy into your routine 🔶 Why thinking outside the box and redefining "exercise" is key 🔶 How to let go of exercise guilt and embrace the imperfect nature of movement 🔶 How to start decompartmentalizing exercise and incorporate it into your day to day life 🔶 Why it's important to make a workout routine your own 🔶 What adult playtime has to do with the episode (and it’s not what you think) …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy! —— When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. . Or, you can versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. . 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. . /episode/index/show/fitnessandsushi/id/32368767

257. How to Build Resilience Against Emotional Eating 08/04/2024

257. How to Build Resilience Against Emotional Eating I believe that everybody emotionally eats to some degree. It's normal and can be very regulating. As we usually say - it's not a problem until it's a problem. But for many people, emotional eating has become a problem. Overcoming emotional eating is a multi-part process that includes addressing restriction and deprivation, directly meeting your needs, learning how to productively cope, and some smaller steps in between. We've laid that process out in detail in many episodes already. This time we're zeroing in on the resilience aspect of emotional eating and how you can raise the discomfort threshold from where you usually feel compelled to use food to cope. The more emotionally resilient you are, and the more you use willpower (the right way!), the easier it will be to overcome your emotional eating. In episode 257 of Fitness & Sushi, Deanna and I are going to show you how to be emotionally resilient while also becoming more in tune with your emotions. And we'll help you see the big picture of how this plugs into the overall emotional eating framework. In this episode - “How to Build Resilience Against Emotional Eating”, you'll learn... 🔶 The strategies for building emotional resilience and breaking free from food addiction 🔶 How to harness your willpower to resist emotional eating triggers 🔶 The importance of meeting your emotional needs to reduce food cravings 🔶 How to more effectively cope with your emotions without turning to food 🔶 How to identify and address the root causes of your emotional eating habits 🔶 Why Tony tends to ask Deanna questions that she literally just answered …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy! —— When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. . Or, you can versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. . 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. . /episode/index/show/fitnessandsushi/id/32368747

Food & Body Workshop: How to Stop Thinking About Your Food and Body All the Time 07/28/2024

256. How to Be Fit Without Following Diet Culture 07/14/2024

256. How to Be Fit Without Following Diet Culture When people decide to get themselves out of Diet Culture, they're confused about how they're supposed to change their physical activity. It's still important to them that they achieve their fitness goals, but they're worried they're making the wrong choices. Is forcing yourself to work out considered Diet Culture? What about tracking your workouts? Is that the equivalent of calorie counting? Are you supposed to change up your workouts? Not push yourself too hard? How is that going to impact your body? We've gotten many questions from our clients over the years on the topic, and this episode is going to answer those unknowns. In episode 256 of Fitness & Sushi, Deanna and I are going to show you the difference in physical activity between Diet Culture and anti-Diet Culture, and how you can ensure that your fitness goals continue to be a priority. In this episode - “How to Be Fit Without Following Diet Culture”, you'll learn... 🔶 The difference between true fitness and diet culture fitness 🔶 The main decision factor in choosing your physical activity 🔶 Why associating fitness with weight loss keeps you stuck in diet culture 🔶 How to balance fitness with other aspects of life 🔶 Whether you should be exercising or training 🔶 Why Deanna has no shame …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy! —— When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. . Or, you can versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. . 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. . /episode/index/show/fitnessandsushi/id/32117732

255. How to Enjoy Your Vacation Without Stressing About Food and Fitness 07/07/2024

255. How to Enjoy Your Vacation Without Stressing About Food and Fitness Vacations are meant to be enjoyable, but many times concerns about our body, food, exercise, and navigating personal relationships get in the way. The standard Diet Culture advice tends to focus on getting in shape for your vacation and how to eat and exercise while you're there to keep it in great shape. But what normally happens is you get thrown into a binge-restrict cycle, and you become more food and body focused than ever. Judgmental comments from family about your body and the food you're eating are just more fuel for the fire. There is a process to follow for vacations, but we don't approach them in a way that you're used to hearing. Instead, we do it in a way that puts the experience first - without physical or emotional discomfort, or having to worry or stress about your food and body. In episode 255 of Fitness & Sushi, Deanna and I are going to break down what a "good" vacation looks like from an anti-diet perspective. And we'll show you the most important concept you need to keep in mind that no one seems to talk about. In this episode - “How to Enjoy Your Vacation Without Stressing About Food and Fitness”, you'll learn... 🔶 Simple mindset shifts that allow you to fully enjoy your vacation 🔶 Why it's OK to let go of strict food and fitness routines 🔶 How to balance indulgence and well-being 🔶 Ways to stay active without feeling like you're working out 🔶 How to navigate the body focus and obsession leading up to and during vacation 🔶 Why Deanna can’t help commenting on my hand signals …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy! —— When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. . Or, you can versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. . 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. . /episode/index/show/fitnessandsushi/id/32004542

254. How Changing Your Perceptions Will Lead to Better Results 06/30/2024

254. How Changing Your Perceptions Will Lead to Better Results When people join our Mentorship program, they typically struggle with how they perceive and interpret the situations they experience in their life. These perceptions are keeping them stuck and preventing them from experiencing the life they want. They lead to self-sabotage, feeling bad about yourself, unwanted eating behaviors, motivation struggles, and much more. So you can understand how important it is to find and root out these limiting perceptions. Having the right perceptions of the situations you face is literally the difference between the kinds of experiences you will have, and the beliefs, behaviors, and outcomes that come from them. In episode 254 of Fitness & Sushi, Deanna and I are going to show you the connection between perception and outcomes, and we'll help you identify, challenge, and replace the limiting mindset that is holding you back from the life you want. In this episode - “How Changing Your Perceptions Will Lead to Better Results”, you'll learn... 🔶 How to reframe your negative thoughts 🔶 Why challenging your inner critic is essential for progress 🔶 How to identify limiting beliefs that hold you back 🔶 The connection between mindset and behavior change 🔶 Why two different people can have different experiences from the same situation 🔶 Why Tony changed his name to hot …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy! —— When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. . Or, you can versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. . 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. . /episode/index/show/fitnessandsushi/id/31919342

253. How to Navigate Social Situations Without Dieting 06/23/2024

252. What To Do If You Start Slipping Back Into Diet Culture 06/16/2024

252. What To Do If You Start Slipping Back Into Diet Culture It's normal to have thoughts and urges about wanting to diet. And it's normal to romanticize the good parts of Diet Culture while ignoring the bad parts. We selectively remember and focus on the parts of dieting we did like - body change, "confidence", etc. But we block out the parts we hated - constant food and body obsession, feeling restricted and deprived, never getting long-term results, etc. What isn't normal, or rather - helpful, is letting those thoughts overtake you to the point that you start engaging in old ineffective behaviors. In episode 252 of Fitness & Sushi, Deanna and I walk you through this very common situation and show you how to navigate it effectively so you can get back to making true progress in your health and fitness. In this episode - “What To Do If You Start Slipping Back Into Diet Culture”, you'll learn... 🔶 How to recognize the warning signs of Diet Culture thinking 🔶 Strategies to combat the urge to return to restrictive eating 🔶 How to deal with external pressures to conform to Diet Culture 🔶 Practical steps to recommit to your anti-diet journey 🔶 How to reframe negative thoughts about food and body 🔶 Why Tony is always shocked by Deanna’s dramatic reactions to insignificant things …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ To listen just click on Apple Podcasts or Spotify below. Or go to your favorite podcast player and search for “Fitness & Sushi”. You can also download the episode by clicking the 3rd button down… Enjoy! —— When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. . Or, you can versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. . 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. . /episode/index/show/fitnessandsushi/id/31738602

251. How to Eat When You Aren't Dieting Anymore 06/09/2024

250. How Your Hormones Affect Your Eating (and what to do about it) 05/19/2024

250. How Your Hormones Affect Your Eating (and what to do about it) Your hormones are powerful. They affect your behaviors, and even the outcomes in your life, more than you might think. Your eating and your body are prime examples of your hormones at work. We think we have absolute control over what, when, and how much we eat, and the way our bodies look, but our experiences have shown us that is not the case. Understanding the influences at play can be really helpful on your Ideal Body journey. Instead of trying to fight your own biology, you can work with your body to achieve your goals. In episode 250 of Fitness & Sushi, Deanna and I are going to explain how your hormones affect your hunger, cravings, and eating patterns. Then we're going to show you how to approach your Ideal Body journey so that you don't end up in a battle with your body. In this episode - “How Your Hormones Affect Your Eating (and what to do about it)", you'll learn... 🔶 Why sheer willpower can't override your own biology 🔶 How common medications can influence your weight and appetite 🔶 The particular hormones that affect your hunger and cravings 🔶 How menopause and other life events change eating patterns 🔶 The ideal eating strategy to take instead of trying to fight your hormones 🔶 Why Tony didn’t feel comfortable manspaining about menopause …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy! —— When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. . Or, you can versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. . 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. . /episode/index/show/fitnessandsushi/id/31337947

[Ideal Body Challenge] Day 5 - Overcoming self-sabotage and frustration 05/03/2024

[Ideal Body Challenge] Day 4 - Building a better body image 05/02/2024

[Ideal Body Challenge] Day 3 - Eating your favorite foods while staying in control 05/01/2024

[Ideal Body Challenge] Day 2 - Calorie counting, hunger cues, and knowing how much to eat 04/30/2024

[Ideal Body Challenge] Day 1 - Scale, weight, and self-validation 04/29/2024

249. The 5 Key Steps to Getting Out of Diet Culture 04/28/2024

[The Ideal Body Formula Series] Relationship with Mind 04/18/2024

[The Ideal Body Formula Series] Relationship with Mind Have you ever wondered why you self-sabotage? Why you struggle to do the things you know are good for you? Our intentions are usually good. We want to be healthier. We want to be more fit. We want to be happier. But for some reason we keep coming back to our old way of living - getting our old "results". Why does that happen? For the last 4 days we've been breaking down the Ideal Body Formula. The idea is simple... Your Ideal Body is the natural side effect of healthy relationships with food, body, exercise, and mind. We've already gone deep on the first 3 relationships, and now it's time to finish off this series with the last. You're going to find out why this relationship is the key to tying the other 3 together (and getting you to your Ideal Body). In day 5 of The Ideal Body Formula Series Deanna and I are diving deep into your relationship with your mind. Side note: Don't forget to sign up for the free Ideal Body Challenge later this month. We're going to be putting everything we talk about into practice. In today's episode - "Relationship with Mind", you'll learn... 🔶Why you frequently self-sabotage and what you need to do to overcome it 🔶What the difference is in being process vs outcome focused (and which you should be) 🔶Where all your limiting beliefs come from 🔶Why you lose motivation to take action after few days or weeks 🔶Why you need to stop viewing struggles as a sign you're doing something wrong …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ To listen just click on Apple Podcasts or Spotify below. Or go to your favorite podcast player and search for “Fitness & Sushi”. You can also download the episode by clicking the 3rd button down… Enjoy! —— When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. . Or, you can versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. . 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. . /episode/index/show/fitnessandsushi/id/30852198

[The Ideal Body Formula Series] Relationship with Exercise 04/17/2024

[The Ideal Body Formula Series] Relationship with Exercise The standard exercise prescription is strength training and cardio. But like most things with your health and fitness, knowing what might be good for you doesn't always translate into you actually doing it. When it comes to exercise, there are many issues people struggle with... doing exercise they don't enjoy seeing exercise as a way to burn calories using exercise to make up for (or preempt) poor eating pushing workouts too hard (or not resting enough) not having the motivation to do them skipping workouts too often ... the list goes on. There's a reason for this - you have a broken relationship with exercise. Healing this relationship will do wonders for your health and fitness. You'll always be drawn to working out. Your workouts will be much more enjoyable. And you will achieve your Ideal Body. In day 4 of The Ideal Body Formula Series Deanna and I are diving deep into your relationship with your exercise. Side note: Don't forget to sign up for the free Ideal Body Challenge later this month. We're going to be putting everything we talk about into practice. In today's episode - "Relationship with Exercise", you'll learn... 🔶What to do if you find yourself avoiding exercise 🔶The most important criteria for choosing effecting exercise 🔶Why you don't have to push to exhaustion for your workout to be effective 🔶How to make it easy to want to move your body 🔶The limiting beliefs you have surrounding exercise that make it hard to stay motivated …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ To listen just click on Apple Podcasts or Spotify below. Or go to your favorite podcast player and search for “Fitness & Sushi”. You can also download the episode by clicking the 3rd button down… Enjoy! —— When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. . Or, you can versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. . 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. . /episode/index/show/fitnessandsushi/id/30851628

[The Ideal Body Formula Series] Relationship with Body 04/16/2024

[The Ideal Body Formula Series] Relationship with Body Is there anything more demoralizing than looking in the mirror and being disappointed with what you see? You feel unattractive, less valuable in society, and it affects everything from your personal relationships to your career. This is the disempowering messaging Diet Culture pushes on us - that you need to look a certain way to be happy and worthy. In day 3 of The Ideal Body Formula series Deanna and I are diving deep into your relationship with your body. This is a big one. Your relationship with your body affects your eating, your exercise, and your entire life experience. So it's worth learning how to fix it. Side note: Don't forget to sign up for the free Ideal Body Challenge later this month. We're going to be putting everything we talk about into practice. In today's episode - "Relationship with Body", you'll learn... 🔶How to stop worrying about what other people think of your body 🔶The true source of your body insecurities 🔶Why manipulating your body isn't the answer to a negative body image 🔶Why society's beauty standards aren't something to strive for (and what is instead) 🔶How to create amazing body confidence …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy! —— When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. . Or, you can versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. . 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. . /episode/index/show/fitnessandsushi/id/30799398

[The Ideal Body Formula Series] Relationship with Food 04/15/2024

[The Ideal Body Formula Series] Plugging Yourself Into the Formula 04/14/2024

243. How to Trust Your Body's Hunger and Fullness Cues 04/07/2024

243. How to Trust Your Body's Hunger and Fullness Cues When I poll our community on whether they would prefer to be able to eat without counting calories, the answer is always a resounding yes. The problem? They don't trust themselves to be able to do it. Many people don't even know what true hunger and fullness even feel like. Others feel a loss of control and confidence surrounding their eating when they aren't tracking. But if the last decade has shown me anything - it's even the most staunch calorie counters can learn to let it go and trust their body's hunger cues. I was one of those people, and there are so many others like me. This skill is a key component to healing your relationship with food. And as you probably know, your relationship with food is 1 of the 4 relationships you need to heal in order to achieve your Ideal Body. In episode 243 of Fitness & Sushi, Deanna and I are going to show you how to get back in touch with your body's hunger cues so that you can work towards just being able to eat like a normal person without the constant food and calorie obsession. In this episode - “How to Trust Your Body's Hunger and Fullness Cues", you'll learn... 🔶 Why we don't trust ourselves to just listen to our body 🔶 Strategies for reconnecting with your body's hunger cues 🔶 Why your success depends on being able to honor your body's signals 🔶 Reasons you might never feel hungry or always feel hungry 🔶 Why hunger isn't something you want to ignore or try to suppress 🔶 Why Deanna thinks Tony has made it impossible for her to talk about being vegan …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy! —— When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. . Or, you can versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. . 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. . /episode/index/show/fitnessandsushi/id/30685188

242. How to Break the Binge Eating Cycle 03/31/2024

242. How to Break the Binge Eating Cycle Binge eating affects nearly 3 million adults in the United States. And women are twice as likely to suffer from it compared to men. There's an even greater number of people who suffer from disordered eating - up to a quarter of the population or more. Some of the symptoms include... eating until you're uncomfortably full eating alone due to embarrassment feeling out of control eating without feeling hungry hiding food being preoccupied with food avoiding social situations involving food These struggles around food lead to problems in your social life, career, health (mental and physical), and other relationships. I've also struggled through a binge eating disorder, and many of our clients have too. The good news is you don't have to be one of these statistics. You absolutely can overcome this struggle, and we're going to show you how. In episode 242 of Fitness & Sushi, Deanna and I are going to break down the physical and emotional causes of binge eating and show you what to do to start feeling in control with food again. In this episode - “How to Break the Binge Eating Cycle", you'll learn... 🔶 The common triggers that lead to binge eating 🔶 Why your relationship with food is key to overcoming the struggle 🔶 Why trying to force yourself not to eat certain foods ends up backfiring 🔶 What recovering from binge eating typically looks like 🔶 How to deal with the guilt and shame around food that surround binge eating behavior 🔶 Why Deanna decided she was the show director today …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy! —— When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. . Or, you can versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. . 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. . /episode/index/show/fitnessandsushi/id/30586188

241. How to Stop Placing So Much Importance On Your Appearance 03/24/2024

241. How to Stop Placing So Much Importance On Your Appearance Our society places a lot of importance on extrinsic values such as wealth, career, education, and social status. But none of these can compare to the time and energy we put into trying to improve our appearance. And how does that work out for most people? We struggle - for a lifetime. What's interesting (and ironic) is how we willingly put ourselves into a disempowering identity in an effort to feel empowered. We feel less-than for most of our lives so that we have a chance to feel a higher sense of worth. It doesn't have to be that way. You can have and be so much more. In episode 241 of Fitness & Sushi, Deanna and I are going to help you understand why we do this to ourselves and what you can do to start seeing yourself as a worthy, whole human being. The result is a better life experience - immediately. In this episode - “How to Stop Placing So Much Importance On Your Appearance", you'll learn... 🔶 The real reason we obsess about our looks 🔶 Strategies for shifting your focus from appearance to intrinsic strengths 🔶 How to deal with the impact of disempowering societal standards 🔶 Why your body is the least interesting thing about you 🔶 How to find better balance between internal and external validation 🔶 Why Deanna needs everyone to know she’s vegan …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy! —— When you’re ready, here are more ways we can help you… 1) Read Tony’s Book for Free His new book - The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body, is available for you to read 100% free. . Or, you can versions on Amazon. 2) Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. . 3) Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. . /episode/index/show/fitnessandsushi/id/30485508

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