We all want them, but how do we have them?
 
It’s tough to know how to incorporate tasty and enjoyable foods into your everyday eating.
 
First of all, your everyday diet does not and should not be devoid of tasty foods. You can absolutely enjoy what you eat and still lose weight.
Secondly, it’s a lot easier to incorporate the stuff that you like when you just begin effortlessly  eating only what your body needs day to day.
 
IN THIS EPISODE, YOU’LL HEAR:
How to understand the difference between having an enjoyable treat and following an urge
How to know if your indulgence is going to be in-keeping with your goal, or whether it could sabotage it
How to successfully incorporate treats and indulgences
 
www.nodietbollocks.com
No Diet Bollocks Facebook Community
 

Ep 11: Treats and Indulgences

How to really use exercise for weight loss...
 
You reason you haven’t gotten to your goal isn’t because you haven’t found the newest, most revolutionary workout EVER, yet.
 
And you do not have to slog your guts out in order to lose weight. Exercise is an amazingly healthy and vital way of losing weight - but it does not have to involve blood, sweat and tears.
 
Once you nail your urges (as taught in previous episodes), the exercise you do choose - whatever that may be - will finally be able to take effect.
 
IN THIS EPISODE, YOU’LL HEAR:
How you can find the best exercise for your weight loss
The roles of both cardio and strength training
Why another new ‘workout of the month’ isn’t necessary for successful weight loss
  
www.nodietbollocks.com
No Diet Bollocks Facebook Community
 

Ep 10: Exercise For Weight Loss

What and how to eat for weight loss?
 
What if you didn’t have to ever seek out another ‘diet of the month’? To try and force yourself to eat in a way that you don’t enjoy? To waste time trying to stick to anything extreme or stringent, only to inevitably fall off the wagon?
 
You can find a diet that’s nutritionally satisfying, enjoyable, fulfilling and sufficient in calories. And that works specifically for YOU.
 
When you work on your urges so that you are no longer sabotaging yourself by playing out bad eating habits, like over-snacking at night or jumping on the junk food at work, then you no longer have to unnecessarily stick to a strict or faddy diet. You just eat. Normally.
 
IN THIS EPISODE YOU’LL HEAR:
How to work out how much you need to eat
How to find a way of eating that works for you
Why another ‘diet’ is not the way to lose weight
 
www.nodietbollocks.com
No Diet Bollocks Facebook Community
 

Ep 9: Diet For Weight Loss

Do you turn to food when you’re having a bad day? Crave junk when you’re feeling stressed? Eat to relieve boredom or anxiety or loneliness?
 
These are things I hear very commonly:
 
“No one’s home when I get in from work. The house is empty and quiet and I feel lonely and bored, so I turn to food to keep me company.”
 
“My life isn’t going the way I want and I feel depressed - food makes me feel better.”
 
“Eating distracts me from dealing with the problems I have in my life.”
 
“I’m working hard all week so come the weekend I just want to kick back and de-stress.”
 
It’s a very common misperception that the reason we overeat or binge or turn to junky ‘comfort’ foods is because we are suffering with an array of difficult emotions or life events.
 
However, the truth is, this is just not the case. Emotions do not cause the action of overeating - you do. And that is how it is VERY possible to stop, regardless of any situation you are in. 
 
IN THIS EPISODE, YOU’LL HEAR:
Why we ‘feel’ as if we want to turn to food when experiencing certain emotions
Understanding what ‘emotional eating’ truly is
How to stop overeating as a result of certain emotions or circumstances
 
www.nodietbollocks.com
No Diet Bollocks Facebook Community
 

Ep 8: Emotional Eating

How do you actually change a bad habit into a good one?
 
Habits are what keep us functioning. They are essential and so our brains encourage us to act out those habits on a daily basis. However, unfortunately, the brain doesn’t always know the difference between a good or a bad habit.
 
Even though your habit - such as snacking at night - may be an unhelpful one that negatively impacts your life, it isn’t the job of your brain to decipher what habit is or isn’t helpful. It’s your job.
 
Get to the bottom of your bad habits so that you can get to work on creating new and positive ones that will help get you to your weight loss goal. 
 
IN THIS EPISODE, YOU’LL HEAR:
What habits are
Why they are formed
How to change them
 
www.nodietbollocks.com
No Diet Bollocks Facebook Community
 

Ep 7: Changing Habits

Do you set out your goals with excitement and determination, only to end up sabotaging yourself?
 
You’re not alone. Most people do not end up reaching their weight loss goal. But this isn’t because it’s near impossible to lose weight.
 
It’s because most people are looking at goals and goal setting like THAT is going to be the catalyst for weight loss success, and - in most cases - it will not be.
 
Just telling yourself that you’re going to achieve weight loss just purely on the basis that you’ve ‘set a goal’ for yourself doesn’t get you to that place any more than telling yourself you’re going to change a habit, as previously discussed in the Changing Habits episode. 
 
What you need is an insight into the behaviours that have been keeping you from your goal weight, as well as a deeper understanding of what it takes to change those behaviours so that you can finally get there.
 
WHAT YOU’LL HEAR, IN THIS EPISODE:
Why most of us view ‘goals and goal setting’ all wrong
True insight into what it actually is that keeps you from your goal
How to goal setting can compliment the true work is takes to lose weight
 
www.nodietbollocks.com
No Diet Bollocks Facebook Community
 

Ep 6: Goals

You know you’re sabotaging your weight loss, but you can’t seem to stop.
 
Understanding your urges. 
Having the tools to dismiss those urges. 
Successfully not acting upon those urges. 
 
This is essential for your weight loss success.
 
I call them ‘naughty thoughts’, and when they come to sabotage you, it doesn’t matter what amazing diet and exercise regime you may have - if you’re taking negative action as a result of an urge and that negative action leads you to overeat, then you are not going to be able to lose weight and keep it off.
 
This isn’t about being obsessive. This isn’t about uprooting your life. This isn’t about stopping eating enjoyable foods or never having treats. 
 
It’s about getting to a place where you naturally and effortlessly eat only what you need. And you will only get to that place if you understand and get to work on your urges and cravings.
 
IN THIS EPISODE, YOU WILL HEAR:
Why urges are not actually real
How you dismiss urges
How to not act upon the urges you experience
 
www.nodietbollocks.com
No Diet Bollocks Facebook Community
 

Ep 5: How To Stop Acting Upon Urges

Experiencing emotional cravings? Desperate to eat when you know you don’t want it? Always self sabotaging? This is why you must get to work on your urges.
 
Are you struggling to stop any of the following?:
 
Overeating
Grazing
Constantly snacking
Having binges or blowouts
Choosing junk foods on a regular basis
Procrastination
Laziness
 
If you do these things day to day, it won’t matter how good your diet and exercise regime is because you will likely end up overeating every day. 
 
You must get to know and understand your negative urges and how they are affecting your weight loss.
 
IN THIS EPISODE, YOU WILL HEAR:
What exactly an urge is
Why we get them
How they affect weight loss
 
www.nodietbollocks.com
No Diet Bollocks Facebook Community
 

Ep 4: Urges And Cravings

 Craving junk? Stuffing your face? Making bad food choices?
 
Working on physical urges are incredibly important. If you do not work on your true, genuine physical cravings and urges for food, you will likely continue to eat more than you need and therefore STRUGGLE to lose weight. 
 
Getting over your mental urges, self sabotage, procrastination etc is what will make or break your weight loss. The mindset has to be right in order to have weight loss success. 
 
However, you must eliminate physical urges first. 
 
Under-eating and not fulfilling your physical needs will lead to cravings and urges for food and so if you’re in this mode, you will not be able to work on the more mental and emotional side of things. 
 
IN THIS EPISODE, YOU WILL HEAR:
What physical cravings look like 
How physical cravings negatively impact weight loss
Ways of eliminating physical cravings
 
www.nodietbollocks.com
No Diet Bollocks Facebook Community
 

Ep 3: Physical Urges

Want to know that someone has been through the weight loss ringer too?
 
In this episode I talk about my previous weight loss failures, as well as how I finally got to my goal. And how I kept it off.
 
Weight loss was so hard for me that success seemed like a complete impossibility, but after trawling through hordes of articles, videos, podcasts, websites and blogs and subsequently going from one diet and exercise regime to the next - over and over again - I eventually found my path.
 
I made this episode for those of you who are in that same place. For those of you who feel hopeless. Who feel as though you’ve tried everything. Who believe it can never happen for you. 
 
I am not genetically gifted, highly disciplined or special. If it can happen for me, it can happen for you too. Honestly. 
 
IN THIS EPISODE, YOU WILL HEAR:
My previous struggles with weight loss
My weight loss mistakes
How I overcame it all to finally lose weight
 
www.nodietbollocks.com
No Diet Bollocks Facebook Community
 

Ep 2: My Story And Weight Loss Journey

Fed up of never seeing weight loss results?
 
I started the Slim Toned Body podcast as a way to help people FINALLY lose weight because people so often tell me that nothing they do seems to work. 
 
I know, I was there. For years. It’s upsetting, frustrating, and demoralising.
 
I want that to change for you. I want you to finally get moving to your goal. 
 
No more fad diets. No more over-the-top exercise regimes. No more preachy ‘clean eating’ rhetoric.
 
This is about getting you to your weight loss and body composition goal - however you want to eat and however you want to exercise. And that IS possible.
 
Come with me and I will explain how…
 
IN THIS EPISODE, YOU WILL HEAR:

How Slim Toned Body is different
What’s missing from people’s regular ‘diets’
The techniques I use to help people lose weight permanently

 
www.nodietbollocks.com
No Diet Bollocks Facebook Community
 

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