UNF*CK YOUR WEIGHT LOSS

Bonnie Lefrak
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UNF*CK YOUR WEIGHT LOSS
UNF*CK YOUR WEIGHT LOSS

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Listen now to my top ten episodes and subscribe for full access to the vault of episodes and all future episodes! In this podcast, we'll work on why we don't keep weight off, saying no, and ending the undereating, over-restricting, and over-exercising state of mind. We’re going to be saying NO to hating our bodies, burying our feelings, obsessing about the scale, comparing ourselves to everyone else, and shit-talking to ourselves. Instead, you're going to lose weight because you're going to eat when you’re hungry. I am here to help you figure out who you are and love her no matter what.

  1. -1 J • ABONNÉS UNIQUEMENT

    Burn The Guilt, Not The Pie: A Real Holiday Meal Survival Guide

    Holidays can be... a lot. ne minute you’re slicing turkey, and the next, you’re neck-deep in mashed potatoes, Uncle Freddy’s political rant, and wine you swore you’d skip. Sound familiar? Here’s the thing... This isn’t about counting calories or some ridiculous detox plan. No, thank you. This is about you—your feelings, your power, and how you want to show up. Because let’s be real: food and booze are the MVPs of emotional cover-ups. Need to feel happy? Grab pie. Want to survive Aunt Karen’s passive-aggressive comments? More wine. Think you can muscle through the awkward family drama? Hello, second plate. But does any of that really work? Simple answer...nope. Surviving the holiday meals and get-togethers starts with asking yourself an important question. How do you want to feel when the day is over?  Not just in your jeans, but in your soul. When you crawl into bed on Thanksgiving night, do you want to feel stuffed, sluggish, and spiraling with guilt? Or do you want peace, confidence, and control? What do YOU want? Because here’s the secret... You don’t need more food or more wine. You need more clarity and less pressure to make everything perfect. You don’t need to tolerate Uncle Freddy; you can just smile, nod, and set boundaries that keep you sane. This year, let’s focus on feeling GOOD—mind, body, and spirit. You deserve to walk away from Thanksgiving (or Christmas, New Year’s, birthdays—whatever the event) feeling like the badass in control of your story. So go ahead. Burn the guilt, not the pie, and listen now. _________________________________ Listen now to my top ten episodes and subscribe for full access to the vault of episodes and all future episodes. Learn more about and join The Society at https://bonnielefrak.com/self-made-society/ Be part of Bonnie's Free Facebook Community ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/FoodFitnessFatLoss⁠⁠⁠ We now have a client store with THORNE. They make pharmaceutical-grade supplements with the best ingredients AND you can save 20% on every single order just by using our link. NO PROMO CODE needed. You should see the discount on the checkout page.⁠⁠⁠https://www.thorne.com/u/thefitnessasylum⁠

    44 min

  2. 19 NOV. • ABONNÉS UNIQUEMENT

    Carb Cycling for Weight Loss

    Carb cycling—it’s everywhere. And if you’re wondering whether this buzzworthy strategy is the key to your weight loss goals, you’re in the right place. In this episode, I’m breaking down everything you need to know about carb cycling. Here’s the thing... I’m not here to sell you on a one-size-fits-all approach. What I am here to do is help you make sense of your goals and create peace around food. Peace that lets you enjoy what you eat, stay in tune with your hunger cues, and still meet your goals. Carb cycling might be the game-changer you’re looking for. Or maybe not. Either way, this episode will give you the tools to decide for yourself. Ready to learn? Listen now. Your relationship with food is about to change. _________________________________ Listen now to my top ten episodes and subscribe for full access to the vault of episodes and all future episodes. Learn more about and join The Society at https://bonnielefrak.com/self-made-society/ Be part of Bonnie's Free Facebook Community ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/FoodFitnessFatLoss⁠⁠ We now have a client store with THORNE. They make pharmaceutical-grade supplements with the best ingredients AND you can save 20% on every single order just by using our link. NO PROMO CODE needed. You should see the discount on the checkout page.⁠⁠https://www.thorne.com/u/thefitnessasylum

    22 min

  3. 12 NOV. • ABONNÉS UNIQUEMENT

    Is Cortisol Impacting Your Weight Loss?

    Is Cortisol Sabotaging Your Weight Loss Goals? Ever wondered why all that hard work isn’t exactly paying off when it comes to shedding those last few pounds? Maybe it’s time to look at something that’s impacting more than just your waistband: cortisol. Yep, that stress hormone you hear about in those endless TV commercials, hyped up to be “the” belly fat culprit. But here’s what those ads aren’t telling you… Stress is stress is stress—whether it’s dodging a lion 2,000 years ago or grinding your teeth over that coworker who won’t stop microwaving fish. And while we may not be battling the same life-or-death situations as our ancestors, we are dealing with a relentless onslaught of “modern-day stressors.” Think: job stress, worrying about bills, traffic jams, and yeah, drivers who forgot how to drive. So here’s the truth... When every little annoyance feels like a crisis, that rollercoaster of emotion isn’t just affecting your mood—it’s affecting your body. Tight chest? Clenched teeth? Sleepless nights replaying every irritation? That’s your cortisol firing up, over and over, until your body is like, “Hey, we’re in constant survival mode.” And that hormonal chaos? It’s no friend to your weight-loss goals. Want to truly tackle this? That's what we're covering in this episode. Because when you control cortisol, you take back control over your body. It’s time to get off the cortisol coaster.  _________________________________ Listen now to my top ten episodes and subscribe for full access to the vault of episodes and all future episodes. Learn more about and join The Society at https://bonnielefrak.com/self-made-society/ Be part of Bonnie's Free Facebook Community ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/FoodFitnessFatLoss⁠ We now have a client store with THORNE. They make pharmaceutical-grade supplements with the best ingredients AND you can save 20% on every single order just by using our link. NO PROMO CODE needed. You should see the discount on the checkout page. https://www.thorne.com/u/thefitnessasylum

    1 h 1 min

  4. 6 NOV. • ABONNÉS UNIQUEMENT

    Weight Loss During Stressful Times

    Stressed out? Same.  Anyone else feeling the holiday chaos creeping in? Halloween’s barely behind us, Thanksgiving’s around the corner, and let’s not forget the time change to throw us off even more! This time of year can make it way too easy to put self-care and goals on the back burner. As a coach, I get it. You’re probably expecting me to say, “Snap out of it and get back on track!” But here’s the truth... Sometimes, we just need to take a moment to recognize the stress, the overwhelm, the “all-the-feels” spiral we’re in. Those feelings are real, and acknowledging them is powerful. Ignore them, and they’ll just keep simmering. In this episode we'll talk about "Weight Loss During Stressful Times." It's time to talk about navigating stress without abandoning your goals. Because even in the madness, you’ll land on your feet. _________________________________ Listen now to my top ten episodes and subscribe for full access to the vault of episodes and all future episodes. Learn more about and join The Society at https://bonnielefrak.com/self-made-society/ Be part of Bonnie's Free Facebook Community ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/FoodFitnessFatLoss

    29 min

  5. 30 OCT. • ABONNÉS UNIQUEMENT

    Can You Eat Candy And Lose Weight?

    Can you eat candy and still lose weight?  The answer might surprise you... Yes—you can eat candy and lose weight! But here’s the catch: it’s all about boundaries, not just free-for-all “food freedom.” Halloween candy’s been staring us down in the grocery aisles for weeks, and as tempting as it is to dive in, there’s a better way than letting Halloween open the floodgates for an endless holiday binge-fest. In this episode, I'm covering exactly how you can enjoy sweets, without spiraling. And yes, we all know the cycle—Halloween rolls in, then Thanksgiving, then Christmas... and then we’re in January, wondering where we went wrong. Here’s the truth: food freedom, moderation, intuitive eating—these aren’t excuses for ignoring boundaries, but tools to help you enjoy life’s treats without losing control. It’s possible to have non-negotiables with food and still embrace the holidays fully. Ready to feel empowered to eat a piece (or two) without guilt? Let’s ditch the holiday spiral and set ourselves up for success starting with this episode. _________________________________ Listen now to my top ten episodes and subscribe for full access to the vault of episodes and all future episodes. Learn more about and join The Society at https://bonnielefrak.com/self-made-society/ Be part of Bonnie's Free Facebook Community ⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/FoodFitnessFatLoss

    33 min

  6. 23 OCT. • ABONNÉS UNIQUEMENT

    How Much To Eat For Weight Loss

    If you’ve ever wondered, “How much do I need to eat to lose weight?”—you're not alone. And honestly, I wish there was a simple, one-size-fits-all answer. But the truth is, there’s not. Sure, there are ballpark figures, and calculators online that can give you a rough idea based on your age, height, weight, activity level, and goals. But most of us don’t actually know our body composition well enough to get those numbers just right. And let’s face it, the only 100% accurate way to find out? An autopsy. And by then, it’s too late to reach your body goals, right? So, what do you do? I’m a big fan of a moderate calorie deficit. No starvation diets, no crazy extremes—just a balanced reduction in the fuel you’re taking in so your body can start using the fuel it already has stored AKA body fat. It’s not about guesswork or chasing after the lowest number on the scale. It’s about creating a sustainable approach that works for you. Because, at the end of the day, the only way to lose weight (aka body fat) is to take in fewer calories than you burn. It’s science. But how you do that, and how you feel doing it, is completely up to you. Ready to learn more about how much to eat for weight loss? Listen now. _________________________________ Learn more about and join The Society at ⁠https://us06web.zoom.us/j/89522050414⁠ Be part of Bonnie's Free Facebook Community ⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/FoodFitnessFatLoss

    28 min

  7. 16 OCT. • ABONNÉS UNIQUEMENT

    The F*cking Truth About Your Weight Loss

    Want to know the f*cking truth about your weight loss? I’d be doing you a HUGE disservice if I didn’t just tell you the fucking truth about your weight loss… so I’m bringing straight facts. Starting with this one... What you're really looking for isn’t just weight loss—it’s FAT loss. Even if you’re like, “No, Bonnie, you’re wrong! I just need the scale to say 119 because that’s what I weighed in 10th grade.” Sure, whatever you say. But deep down, I KNOW you want more. You want to live a long, healthy life. You want to be strong enough to get up and down without falling apart. You want to be independent. And guess what? That means muscle. That means health. So let’s stop playing. The fucking truth about your weight loss is that it’s not just about seeing a smaller number on the scale. It’s about building the strength, muscle, and health that will keep you thriving for years to come. Let's get more into the f*cking truth about your weight loss on this episode. Listen now! _________________________________ Learn more about and join The Society at https://us06web.zoom.us/j/89522050414 Be part of Bonnie's Free Facebook Community ⁠⁠⁠⁠⁠https://www.facebook.com/groups/FoodFitnessFatLoss

    23 min

  8. 9 OCT. • ABONNÉS UNIQUEMENT

    How To Lose Weight Consistently

    How Can I Lose Weight Consistently? That's the million-dollar question. Consistency is key, right? It’s something that comes up time and time again when people ask, "Why can't I lose weight?" or "What’s holding me back?" The truth is that consistency is the foundation for lasting change—just like it is in your job, business, or relationships. You have to keep showing up to get results. Want a strong marriage? You show up consistently. Building a successful business? You stay dedicated The same goes for weight loss. But here's the thing: consistent doesn’t mean perfect. You don’t have to be everyone's idea of perfection. You don't have to get everything right 100% of the time. You're human, and life happens. What matters is showing up for yourself, even when life feels out of control. The goal is to keep moving forward, even if it’s imperfect. When you focus on consistent actions over time, that’s when you unlock the lasting results you’ve been searching for. So, how can you start? Show up, be kind to yourself, remember that progress, not perfection, is what counts, and listen to this episode so you can learn more about how to lose weight consistently. _______________________________ Sign up for The Real Weight Loss Challenge ⁠⁠⁠⁠https://bonnielefrak.com/real-weight-loss/⁠⁠⁠⁠ Be part of Bonnie's Free Facebook Community ⁠⁠⁠⁠https://www.facebook.com/groups/FoodFitnessFatLoss

    31 min
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À propos

Listen now to my top ten episodes and subscribe for full access to the vault of episodes and all future episodes! In this podcast, we'll work on why we don't keep weight off, saying no, and ending the undereating, over-restricting, and over-exercising state of mind. We’re going to be saying NO to hating our bodies, burying our feelings, obsessing about the scale, comparing ourselves to everyone else, and shit-talking to ourselves. Instead, you're going to lose weight because you're going to eat when you’re hungry. I am here to help you figure out who you are and love her no matter what.

Informations

  • Création
    Bonnie Lefrak
  • Années d’activité
    2022 - 2024
  • Épisodes
    128
  • Classification
    Contenu explicite
  • Copyright
    © Bonnie Lefrak
  • Site web de l’émission
    UNF*CK YOUR WEIGHT LOSS
  • Fournisseur
    First Response Fitness INC

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