Beyond Living Index

All or Nothing Mentality

Binge Restrict Cycle-Pendulum Analogy

Comparison

Consistency

Emotional Eating

Exercising-Progressive Overload, Cardio, Stress Recovery and Adaptation Cycle

Family Support

Hunger

Hot Seat with Rupal Brich

We all have this idea wherein we have something that occurs then we create meaning about what is possible from it.
Taking as much as protein as she can, and yet starving and having the feeling of do not want to do this routine.

Hot Seat with Rosa

4 Weeks into a cut and I'm not seeing results. What's my next step?
How can I deal with hunger if it becomes a problem?

Hot Seat with Ashley Stevens

Habitual once-a-day eater
Restrict-binge process feels powerful - how to change this cycle within ourselves
Hunger
Control - sneaky way that things manifest to sabotage our health goals
Reprogramming mind so that you can leave cycles of self sabotage

Hot Seat with Nicole Arizpe

How do you tease out muscle gain from fat gain when at maintenance?
What’s more important to you - fitting back into your jeans or building muscle?
Can you build muscle for health purposes and not change your size?
How to handle hunger at maintenance?

Hot Seat with Mona

Getting away from tracking
Finding the balance of eating for physical hunger vs. eating for the desire to eat
What does it feel like to be satiated? Not hungry and not stuffed.

Hot Seat with Lindsey

Fear of being hungry
How to shift your tracking to start each day with dinner
Using exercise bands instead of dumbbells

Hot Seat with Jenny

She has been on cut for about 10 days after maintenance over Christmas break and is starving! Amber suggests to increase water intake, get between 25-35 grams fiber and to focus on high volume foods. Give it a week and then adjust macros if still starving.

Hot Seat with Melissa

Use hunger cues as a tool.

Hot Seat with Lindsey

Currently on cut. There were days that I feel so hungry. What are we going to with it?
Is it normal to feel hungry on a cut?
Having a fear of not going to get back on my regular maintenance.

Hot Seat with Julie

Working a lot more during my cut and I'm finding I'm either really consistent with my macros or really consistent with my workout and I'm having a hard time marrying the two.
Feeling extra hungry when working out.

Feeling of being Behind

Getting back on track-after vacation, sickness, injury

Hot Seat with Kim Buerck

After going through a busy season, and now ready to move forward, but do not know where to start. Should she go into maintenance or try to reverse?
What she thinks is the easiest first step to take?
What strategy to do to help her body do that?

Hot Seat with Audra Davis

I’ve been trying to cut since March but didn’t buckle down and get serious until and then got sick for several weeks.
Finally able to hit my cut macros the last 4 weeks and am seeing results.
Feels like I have been cutting for a long time and wondering if I need to reverse?

Hot Seat with Jen Armentrout

Just got back from vacationing all summer and I didn’t track the entire time. I kinda want to get back to tracking and working towards my goals but not sure where to start or what my first steps should be.

Hot Seat with Crizelda

Do I stay at maintenance during my recovery from a minor surgery
Can I do a 2-4 week cut while still seeing muscle gain

Hot Seat with Jodi Moore

How do I navigate continuing my reverse diet after being sick and not having an appetite?
Going on vacation, how do I handle the perfectionist and all or nothing mentality?

Hot Seat with Kirsten Pratt

How do I feel comfortable with my plan for vacation? I am feeling anxiety as I get ready to take a vacation and am not sure how to build a plan that is achievable?
How do I deal with an injury and attempting to hit my exercise goals?
I have become too obsessed with checking the Facebook group, how do I balance my usage of the group?

Hot Seat with Laura Allen

What do I do when I have surgery?
Lifting, reversing and surgery recovery
What happens when we are injured? Should we change our macros or our plan?

Hot Seat with Michelle Winner

Was feeling very bummed out about an injury and has not been able to work out for a month and a half. She perceives muscle loss.
Amber asked her if this was happening to her or for her and if so why?
She discovered she was tying her self-worth to working out and to attracting her husband but she worked through that she is enough right now.

Hot Seat with Erin Campos

Had an ankle injury before and not yet fully ok causing not to do a lot of exercise.
If I can't exercise a ton through my reverse, how successful can I be?

Hot Seat with Erin

Adding exercise in when reversing.
How to exercise when injured?

Hot Seat with Ella

I am nervous to add more calories in my reverse.
Can I eat do calorie cycling? Eat low some days so I can eat high others.
How do I deal with coming back from vacation and my reverse?
When is it good to add lifting?
What is the shortest effective cut you can do?

Hot Seat with Julianne Nash

What steps to take with your goals when you are sick.

Hot Seat with Tiffany

Nutrition and Injuries
Changing your nutrition when injured.
Changing your outlook on live when life is happening to you.

Hot Seat with Megan

Two weeks into her cut, she got strep throat. She stopped tracking because it was very hard to eat.
Where should she start now?
Amber says start now and she can reassess later into it! She is also having some pain with her exercise.
Amber suggests cutting way back to just body weight and start there.

Hot Seat with Marissa

How to set macros when you just had surgery?

Hot Seat with Carrie

Headed to Mexico in a couple weeks and wondering if she should do a cut before.

Hot Seat with Stephanie

Hot Seat with Mandi

Been in cut and very successful and plan to do maintenance. Had an unexpected surgery.
Do not know where to start now, feeling of loosing motivation.

Hot Seat with Barbara

Had a broken ankle injury last July. Still in walker and about to start Physical Therapy next week. How will I start from here?

Hot Seat with Melanie Almarez

How do I figure out how to get back to feeling strong and confident again?
Amber walks through separating fact from interpretation of that fact and how to move to a place of empowered action.

Hot Seat with Katrina Mitchell

Back from travel and vacation and wants to jump back in. We discussed going back to her reverse calories, not her cut calories, for two weeks to get back to baseline. Can’t wait for the update!

Goals

Hot Seat with Angela Williams

I’ve been in a cut, maintenance and I’m not sure where to go from here…..
I want more self trust. How do I create that?
What are the secondary gains you are getting by not living your goals?
What will help me achieve my goals for ME and not wondering what others think?

Hot Seat with Diane Kildea

Afraid I will never be happy with the results I get because I can’t recognize it in the moment. How do you accept where you are in order to open space to work towards the goals you have?

Hot Seat with Jennifer Armentrout

What if the cut doesn’t have the results I expect?
What if it doesn't work?
How do I focus on the process and not the end goal?

Hot Seat with Anne Miller

How do I start believing that I can actually get to my goal?
How do we learn how to feel happy and successful before we reach our goal?

Hot Seat with Melissa Upper

Hot Seat with Inna

How do I move past fear in next steps?
What if my goals don't make me excited?

Hot Seat with Adriane Cook

I am struggling to stick with it and not sure if I need to continue peeling onion layers digging deeper to what is preventing me from believing I can successfully step into the identity of the person who trusts they can hit their goals.

Hot Seat with Jennifer Armentrout

What do I do when my expectations are not realistic?
How do I deal with regret that my years of bad decisions will keep me from my goals?

Hot Seats with Erika Thiede

How do I know if I am doing measurements correctly?
Prioritizing the program and having consistency
How do I make goals and keep them?
Tools for uncovering self sabotage within us

Hot Seat with Christy Boyd

Not comparing myself to other people’s journey or even to my own past
Regrets from past, feeling like a failure, underlying fears and beliefs
Digging deep into the mindset and identity to make our actions come easier to achieve our goals.

Hot Seat with Sacha Bikhazi

How do I still hit my goals if my doctor needs me to take a break.

Hot Seat with Adriane Cook

She has a goal and talked with Amber about how to release attachment to that goal. She is going to listen to episode 92 and set a big goal!

Hot Seat with Annette Whimpey

She feels like she has taken a mental break from tracking macros, but is gaining. She did identify the mental shifts that are coming. Amber asked her to create process goals that she can control. She is going to take the time now and practice maintenance.

Hot Seat with Andrea Spear

I am sabotaging my weekends and cannot stick to my numbers.
How do you seperate your results from your actions?
How do you create concrete goals?

Hot Seat with Julie Dotseth

Was struggling with feeling like a slave to her schedule.
She is going to work on letting go of control and setting an outcome goal and creating processes based on where she wants to go.

Hot Seat with Julie Dotseth

Identified that she moves the goal post on herself. As soon as she achieve something she moves right onto the next goal.
Her action is to set a small goal and take time to celebrate it instead of moving right onto the next goal.
She needs to allow herself to not have a goal for a while.

Hot Seat with Kimberly Mehr

Expectation of how many calories to add in a reverse.
How can I set myself up for long-term success.
How can you increase your metabolism in other ways.
Adjusting calories in maintenance.
How do I know if I am gaining muscle mass?
Which flexing pictures should you take?

Hot Seat with Ellen Oates

How do I prioritize my own health goals when I have a child who struggles with weight. I don’t want her to feel like she is the big person in the family.
Hitting our goals helps motivate our children to hit their goals as well.

Hot Seat with Sally Flaschberger

Plans to end cut on 5/10 and feeling anxious about the next phase of a reverse diet and gaining fat back.
How to determine if/when to extend our cut - making a decision from a place of possibility and opportunity rather than anxiety and fear.
What is going to be most effective for your long term goals?
Is fear a reason not to do something?

Hot Seat with Sandra Jewell

Hot Seat with Paula Hayden

Only goal right now is to lose fat before an important event but I am spinning my wheel.
How do these timetables help and harm us?

Hot Seat with Jenny

I feel stuck.
What do I do when my results are too slow
Are my goals okay?

Hot Seat with Sandra

How to experiment with different ratios of macros.
What are good goals when you are not focused on weight loss?
What changes do you expect to see in a reverse/maintenance?

Hot Seat with Stephanie

Deciding what workout is best for you
Stephanie and Amber discuss how to decide what workouts are "best" for her.
Optimization vs. Lifestyle Choices
How to effectively set goals?
Why layering habits is the best, instead of making LOTS of change at once?

Hot Seat with Andie

How do I adjust my cardio with a reverse?
Why is lifting so important in a reverse and maintenance?
Why are performance goals important?

Hot Seat with Stephanie

In her third week of a cut and is feeling great.
She doesn't have a weight/inches goal, but she has an aesthetic goal.
How long should she be in a cut then?
Amber tells her it's important to reassess on a regular basis.

Hot Seat with Stephanie

Everything is off right now. She is in a bad cycle of self-sabotage.
Amber tells her that she is not alone right now and reminds everyone who feels this way to come back to a way that she can restart.
Find one thing that feels light and doable, then habits can be layered on to that one thing. The goal is to regain that feeling of empowerment.

Hot Seat with Adrianne

What should be done to see all the changes?
What is the most frustrating you right now?
What is the trigger?
Which is the most consistent or which one she struggles the most?
What does she feel during the trigger?
What are her plans ahead of time that might help the situation?
Tips to keep hold and stick on the plan.
Is there somebody that she wanted to become her accountability partner?

Hot Seat with Stephanie

Celebrating every achievement/small steps towards your goal.

Hot Seat with Julie

What is your reason that is driving you to lose weight?
What are you doing to remind yourself of your goal and why do you want it so bad?

Hot Seat with Daena

Went into scale but up by 4lbs. Aware that I committed mistake somewhere.
I don't even know if I am chasing my lowest number or if I'm just staying where I am at.

Hot Seat with Carrie

For the past 2 weeks, totally unmotivated doing in my workouts, not hitting my protein.
If I'll be sitting in my maintenance, is it crucial that I just keep lifting or not as crucial since I'm not in a cut?
Aiming towards a goal of changing habits. Stocked on competing goals which is focusing on looking after the kids and her macros.

Hot Seat with Jen Natzke

I’m not content where I’m at but also afraid to lose the progress I’ve made.
How to set a goal and release attachment to it?
The importance of defining what a healthy relationship with food looks like.

Habits, creating new habit or changing them

Hot Seat with Kimbur

I’ve been in a reverse for a long time. Should I keep going?
Am I self sabotaging or burned out….or what is causing my inconsistencies?
How do I break habits when I feel like they happen without me paying attention?

Hot Seat with Adriane Cook

How do I make a plan when multiple levers are changing at the same time and it's out of my control?

Hot Seat with Lauren Osborne

I have been in my "maintenance" but never reversed. I am afraid of what may happen?
I'm not uncomfortable in my cut and and so the fear of change isn't enough to make me move.

Hot Seat with Ashley Stevens

Habitual once-a-day eater
Restrict-binge process feels powerful - how to change this cycle within ourselves
Hunger
Control - sneaky way that things manifest to sabotage our health goals
Reprogramming mind so that you can leave cycles of self sabotage.

Hot Seat with Jennifer Harding

How can I stay consistent with tracking and how to set incremental goals?
How to be “coachable” and ask better questions?
How to deal with unsupportive family members?

Hot Seat with Kimberly Mehr

Trying to find the balance between crazy busy life and sticking to macros isn't working.
Falling back into old habits.

Hot Seat with Sara France

Not sure where she is in the process- cut, reverse, or maintenance?
How will you know when you’re making good choices and the answer is to start tracking and take control.
She is going to work on moving from the victim to a creator and eating with intentionality.

Hot Seat with Jana

Overcoming Self Sabotage and Emotional Eating
How do I change my habits?

Hot Seat with Adrien Robinson

Self sabotage
How do you reduce the fear from the data that she is collecting.
How to build a bridge across the Chasm instead of making a HUGE leap.
Living the Be-Do-Have model instead of the Have-Do-Be.

Hot Seat with Stephanie

Deciding what workout is best for you
Stephanie and Amber discuss how to decide what workouts are "best" for her.
Optimization vs. Lifestyle Choices
How to effectively set goals?
Why layering habits is the best, instead of making LOTS of change at once?

Hot Seat with Cheryl

Thought and Action Habit.
I need some kick on the head to keep pushing forward to enjoy the process and building a better habit.
Reevaluating my "WHY"

Hot Seat with Sally Flaschberger

Finding myself redefining goals and trying to redefine who I am amid some difficult life struggles
When we are good at caring for others it can be hard to remember to care for ourselves.
Instead of trying to go back to doing everything we did prior to big life changes we can get back to just one thing that is most important to us
When we know we are making justifications to not do what we are supposed to do we can build the habit to ask ourselves if that justification is true and take control

Living Life-eating out, vacations, parties.....

Hot Seat with Jennifer Armentrout

This summer I will be traveling a lot and it will be a season of my life where tracking macros takes a backseat.
Do I need to set an end date for this season of life or how do I go about navigating the seasons where macro tracking isn’t a priority?

Hot Seat with Sacha Bikhazi

How do I make sure to stay on track on Sunday’s and not use it as a free for all day?
I just want to be like everyone else and not have to be mindful of what I am eating
How can I feel in control, while being able to eat more freely?

Hot Seat with Morgan Smith

How do I handle eating out, unexpected invitations to go out and social situations?
Finding what is effective and enjoyable for you.
Feeling “out of control” and getting to feeling “in control”

Hot Seat with Divya Marwaha

Reversing - where do I start with my reverse? What happens when my calories fluctuate?
I’m traveling to a place where the food is mostly carbs. What should I do?
Prioritize purposes and desired results with the vacation

Hot Seat with April Eynon

Strategies navigating a reverse diet while on vacation.

Hot Seat with Shelly Allen

In reverse and having a hard time hitting her numbers.
She plans to reverse while traveling over the holidays.

Hot Seat with Katie Speed

Chose to add calories over the holidays.
She is planning her cut in January and struggles with her big "why".
She’s not sure if it is meaningful enough to motivate her. She is going to focus on what it means for her and sets herself up for success in January.

Hot Seat with Nadine Washburn

Fell off the bandwagon.
Back to tracking everything I eat. Feel good mentally but do I go into a cut during the holidays?
What do I do now?

Hot Seat with Annette Whimpey

How can you make a vacation where you can enjoy it while still hitting your goals?
When to pull different levers while cutting.

Hot Seat with Nadine

Looming Vacations
Amber and Nadine discuss how to adjust your cuts as you prepare for vacations.
How soon before a vacation should you end your cut to have the best results?
How do I work out and accomplish progressive overload when I have injuries?
Do I have to increase my cardio if I go into a cut?
Why is it important to decrease cardio during your reverse?

Hot Seat with Stephanie

Hot Seat with Jamie

What's the timetable to do reverse in time for my trip in Mexico in May?
Do I need to do more cardio? Am I doing the right amount of cardio?
How to maintain a consistent cut?
What's your main goal and how will you know when you've achieved it?
I want to lose fat but I want to gain in my butt, what would benefit me the best?
Program plan to build workouts
Do I get to recalculate my protein at any point? Or do I have to stay at 160 the rest of my life?
Atomic Habits

Hot Seat with Gina

I know my success in inevitable.
Having a hard time what lesson I need to learn.
What cause to label the maintenance period doesn't feel right?
Will be having an 11 weeks tour.
An endomorph, in the stage of pre-menopause, in less carbs intake, where to put in excess calories?

Making My Macros Work-Hitting and Adjusting them

Hot Seat with Shelby Barkshire

Have I hit maintenance? My data points are fluctuating making it difficult to know if I am at maintenance.

Hot Seat with Audra Davis

I’ve been trying to cut since March but didn’t buckle down and get serious until and then got sick for several weeks.
Finally able to hit my cut macros the last 4 weeks and am seeing results.
Feels like I have been cutting for a long time and wondering if I need to reverse?

Hot Seat with Rebecca Austin

What phase to be in?
She wants to hit her goals in a sustainable way.
She spoke with Amber about practicing maintenance and getting coaching on maintaining results once she gets them.

Hot Seat with Rupal Brich

Why didn’t my last cut work after I raised my metabolism so high?
Do I need to cut or lift to look leaner?
How do I know if the weight I am putting on is fat or muscle?

Hot Seat with Jennifer Armentrout

What if the cut doesn’t have the results I expect?
What if it doesn't work?
How do I focus on the process and not the end goal?

Hot Seat with Lindsay Sutton

I am worried about being on an emotional roller coaster of being consumed with cutting.
How do I baby step my way away from food and weight consuming me?

Hot Seat with Bobbie Newton

Hot Seat with Divya Marwaha

Reversing - where do I start with my reverse? What happens when my calories fluctuate?
I’m traveling to a place where the food is mostly carbs. What should I do?
Prioritize purposes and desired results with the vacation

Hot Seat with Stephanie Trejo

What if I don’t want to go into a reverse?
I want to lose weight, but it might be time to do a reverse. How do I know what to do?

Hot Seat with Leigh Peterson

I am in Mainteance and I hate it. How do I gain confident in the process and in myself?

Hot Seat with Annie Collins

How do I know where to start with my strength training? What if I make mistakes???
What do I do it if isn't happening fast enough?
How do I stop Paring to other peoples journey?
Amber has a great discussion on expectations.

Hot Seat with Emily Hendrickson

I botched my reverse and now how do I recover from this? What do I do when I am spiraling out of control? How do I get back on track?

Hot Seat with Diane Kildea

How do I determine if I am gaining fat or gaining muscle?

Hot Seat with Amy Bankler

She took a diet break and is happy with her results! She was examining whether she wants to keep going for 2 to 3% more body fat loss, but she’s also seeing muscle gains in the cut. Amber helped her think through whether getting her gains and maintenance will get her to her goal faster than another cut.

Hot Seat with Lindsay Hepworth

Hot Seat with Julie Dotseth

How do I balance gaining fat and gaining muscle?
When is it okay to cut?

Hot Seat with Sandy Poferl

How do I know what to do? Cut, Reverse or Maintenance?
Why is it important to be at maintenance for surgery?
Balancing your expectations and your results.

Hot Seat with Nadine Washburn

Wasn’t sure where she is between maintenance and a bulk and where to go from here.
She said she has fallen into classic self sabotage and needs to find where she hasn’t nailed maintenance.
She’s going to post in the group and keep her intentions front and center to stay accountable.

Hot Seat with Shelly Allen

In reverse and having a hard time hitting her numbers.
She plans to reverse while traveling over the holidays.

Hot Seat with Elo Awai

She is worried that she is not in maintenance because she’s been gaining and her doctor has told her to drop the carbs.
Amber helped her work through that she is likely gaining muscle and that the types of carbs are just as important as changing her carbs because some are more beneficial than others.

Hot Seat with Kari Van Beek

I want to get back on tracking. Know what to do but I just can’t do it.
Is it bad to go on below the recommended protein range?
Any other steps to take aside from lowering protein?

Hot Seat with Jennifer Savage

Was in a cut but stopped tracking.
Do I go back to cutting for a couple weeks then reverse and maintain?

Hot Seat with Kimberly Mehr

In a trial cut but it's not working. Do I just go back to maintenance?

Hot Seat with Carrie

What do I do when I gain in maintenance?
Where are expectation in maintenance?
Changing calories in maintenance.

Hot Seat with Stephanie

How to know what percentage to add and when?
Balancing macros and IBS.
Length of bulk

Hot Seat with Julie

Fasting and Macros

Hot Seat with Sandra

How to change macros to balance with your body

Strength vs. Hyptrophy?
Bulking and Muscle Building

Hot Seat with Leslie

I am in maintenance and gaining weight, even when I tracked and hit my numbers.
Should I do a moderate cut or a short severe cut?
Can I adjust my protein when going into a cut?

Hot Seat with Ella

I am nervous to add more calories in my reverse.
Can I eat do calorie cycling? Eat low some days so I can eat high others.
How do I deal with coming back from vacation and my reverse?
When is it good to add lifting?
What is the shortest effective cut you can do?

Hot Seat with Kimberly

Why are my calories are not as high as I expected in my reverse?

Hot Seat with Michelle

How do I know when to stop my reverse?

Hot Seat with Liz

When do I need to make adjustments to my macros in a cut?

Hot Seat with Toni

How do I know when to increase calories or decrease cardio in a reverse?

Hot Seat with Kimberly Mehr

Expectation of how many calories to add in a reverse.
How can I set myself up for long-term success.
How can you increase your metabolism in other ways.
Adjusting calories in maintenance.
How do I know if I am gaining muscle mass?
Which flexing pictures should you take?

Hot Seat with Sandra Jewell

Not sure if she is ready to go into the deficit so she’s in intentional maintenance.
Preparing herself to go into her last cut of a lifetime and thinking through her long-term success.
How to celebrate your wins?

Hot Seat with Emily Shupe

Struggling with the reverse process.
How do I set myself up to gain muscle in my next phase.

Hot Seat with Kaylie Franklin

Can my body really go through a change in composition while in a reverse and not cutting?
What levers should I pull in maintenance?
Thoughts on doing a short 4 week cut, 4 week maintenance cycle until I hit my goal.

Hot Seat with Sally Flaschberger

Plans to end cut on 5/10 and feeling anxious about the next phase of a reverse diet and gaining fat back.
How to determine if/when to extend our cut - making a decision from a place of possibility and opportunity rather than anxiety and fear.
What is going to be most effective for your long term goals?
Is fear a reason not to do something?

Hot Seat with Erin Barry

How do you know when it’s time to start a cut after a reverse?
How to know if your cut is successful or if you need to stay in maintenance longer?
Can you call a calorie level maintenance and not push higher? Benefits and cost

Hot Seat with Sandy Poferl

Am I in the right place to start my cut after a reverse?

Hot Seat with Carrie Hines

I am not feeling comfortable in my maintenance
What to do when you are not thriving in maintenance?

Hot Seat with Heidi Knapp

I am struggling with my cut
The importance of having all the data to know what is really happening
Looking at data vs. feelings

Hot Seat with Sandra Jewell

How do I put on my scientist hat when my data keep fluctuating.
How do I adjust macros when there is a lot of bloat and hormone changes

Hot Seat with Toni Kissee

I regret not staying in maintenance longer.
How do I know if it is fat gain vs muscle gain?

Hot Seat with Shelley Allen

How do I know when I’ve hit maintenance?
When do I know when to stop pushing my calories higher?
Do I need to continue tracking while I’m collecting more data to determine my maintenance?

Hot Seat with Sandra Jewell

What to do when you start a subsequent cut and realize you were already eating at your cut numbers during your untracked maintenance period?
The benefits of doing an active recovery day vs a full rest day.

Hot Seat with Dana

How to plan for subsequent cuts?

Hot Seat with Eve

How do you know if you are done with the reverse?

Hot Seat with Kasey Kruer

De-load Weeks
How do I deal with my workouts when I am sick or tired?

Hot Seat with Sandra Jewell

I am not increasing my calories as much as I thought in my reverse.
How do I do a deload week?

Hot Seat with Cheyanne Thatcher

In my reverse my numbers are going up but I have only added 200 calories.
How do I tell if I am gaining fat or muscle as I look at my data
How do I adjust my macros (within the same calories) to find what is best for my body?

Hot Seat with Kasey Kruer

Build Your Own Workouts
What happens when you max out your weights in your rep set?
How is that I am losing weight in a reverse with I had plateaued in a cut?
I am full, should I stop my reverse?

Hot Seat with Laura

What to do when you are not seeing results in your cut.
What comes next, cut more or reverse?
Highlighting the Mastering Maintenance Program

Hot Seat with Sandra

How to experiment with different ratios of macros.
What are good goals when you are not focused on weight loss?
What changes do you expect to see in a reverse/maintenance?

Hot Seat with Cassie

When do I go back to cutting after maintenance?

Hot Seat with Toni

How to end your reverse?
What if I go over macros a few days in my reverse?

Hot Seat with Lindsay Grover

Why you focus on waist measurements in a reverse?
How to pull back from weighing food?

Hot Seat with Julia R

How confident should you be before increasing calories each week?

Hot Seat with Julie

How do I adjust my macros in a reverse if I am eating more than my current macros and still losing?
How is it that I am being successful in a reverse with NO exercise?
Discuss the benefits of a 4 week cut/4 week maintenance cycle.

Hot Seat with Megan

When I can't hit my preplanned macros, what do I do?

Hot Seat with Andie

How do I adjust my macros to account for working out in a reverse?

Hot Seat with Kim

How do I know how long to continue my reverse?
What are the limits on fats and protein in a reverse?

Hot Seat with Tracy

Is now adding carbs and fat, wondering if that changes from week to week.
Amber says it doesn't really matter and to add what is hardest to hit.
Waist measurement is most important to watch, but it's not a perfect tool so be sure to take note of other data as well.

Hot Seat with Kimberly

In her 6th week of a cut and losing more slowly than before.
This is good because it means fat loss instead of water weight!

Hot Seat with Barbara

She was in a cut, then went off the rails for a bit and is now wondering where to start up again.
Amber suggests pausing for a bit, reversing and eating in maintenance for awhile.

Hot Seat with Ella

Some days she goes under on carbs/fats...is it ok to make up for it the next day?
Amber says only if you are not a person that has a history of binging and restricting.

Hot Seat with Stephanie

In her third week of a cut and is feeling great.
She doesn't have a weight/inches goal, but she has an aesthetic goal.
How long should she be in a cut then?
Amber tells her it's important to reassess on a regular basis.

Hot Seat with Paola

How long should her reverse be?
It seems to be going longer than what she thought, she is already past 12 weeks.
Amber says that each person is very different and to remember that you need to be watching the scale AS WELL as measurements.

Hot Seat with Lisa

She is really struggling with a reverse.
She has increased her calories but hasn't been consistent with her macros.
She hasn't wanted to weigh herself or take measurements because she doesn't think they will be accurate because she hasn't been consistent.
Amber tells her that she needs to weigh and measure so she can look at the DATA to acknowledge what IS.
This will help her move forward.
This is not a problem! It's just an experience and lesson to learn from.

Hot Seat with Julie

For the past 4 weeks she has not been eating her cut numbers.
She has logged all her food and has averaged about 2025 calories a day and measurements haven't changed at all.
Should she still go into a reverse or is this her maintenance?
Amber says to keep this as her maintenance numbers and possibly add more calories to see if she can maintain her weight because it will help her in the long run.

Hot Seat with Heather

Has been in a cut for 11 weeks and is very scared to add calories.
She doesn't want to gain everything back.
Amber says she is going down a path of yo-yo dieting which hasn't worked before if she doesn't try something new.
This new concept of a reverse is to help with her metabolism in the long run.

Hot Seat with Lindsay

Started her reverse a week early. She was scared, but just went for it!
For the last two weeks, the scale has still gone down and a little bit in her waist as well, so she is confused.
Amber says this can happen sometimes and she can possibly add 500-600 more calories.

Hot Seat with Linnae

Sticking with her cut during the quarantine and hit 140 pounds! This is a number she had given up on, but made an intentional choice to keep at it slowly and she got there!
She did not feel the euphoria she would have expected because numbers are just numbers!

Hot Seat with Krista

How can you raise your maintenance calories and build more muscle?

Hot Seat with Carrie

Moving from a bulk to a cut, is it best to not do cardio?
Amber advises that there are different levers and to start with the calories first and then can add cardio over time as well. Trusting the process sets you up for success later!
They also discuss moving into more intermediate weight training.

Hot Seat with Julia

Hasn't seen much of a change over the last 8 weeks.
Started a reverse this week, is now at 1900 calories and feels this might be her maintenance.
How long should she stay in maintenance before cutting again?
There are a few options right now. She can go into a reverse and see if she gains before taking a 20% drop or she can go into more of a caloric deficit starting now.

Hot Seat with Carrie

Adjust your breakfast and lunch after the wildcard meal.
Can I just start lifting some weights even though I'm still trying to find my maintenance?
What if I would then quit exercising as often? Then I would just cross that bridge then and see if I would have to lower.

Hot Seat with Ann

Not super hungry for the past 10 days. She is struggling to hit her macros, specifically carbs. She is about 15 grams short each day.
She is in a cut, moving toward a reverse soon. Her measurements have stayed the same for the past 2 weeks.

Hot Seat with Kristi

She is currently in a bulking period, eating 1900 calories. Amber tells her to stick with this for awhile and then reevaluate. She is excited to see her how it effects her performance goals in the gym.

Hot Seat with Carrie Hong

Learn what to do next when you’ve identified you don’t know how to maintain. Amber asks specific questions to help identify the cause in inconsistency with hitting macros.

Hot Seat with Leslie Emery

Learn what questions to ask yourself when you want to speed up your fat loss after acknowledging what you are currently doing is working.

Hot Seat with Megan

Has been able maintain without tracking and is headed into another cut soon.
She committed to getting back into the habit of tracking again.
She is wondering about the length of her cut and doesn't want to get fatigued or even lose some of her curviness.
Amber wants her to prioritize what is most important for her during this next cut so she can set her expectations correctly.

Hot Seat with Tricia

Has some questions about metabolism and reverse.
She cut for 18 weeks and lost pounds and inches.
She started her reverse and has gained inches during her reverse on her waist and hips and is wondering where her maintenance is.
Amber wants her to try and stay at 1900 calories and keep an eye on the inches for now.
The focus can't be on the scale right now to differentiate between muscle gain and fat gain.

Hot Seat with Monet

What advice can you give a person who has just started reverse?

Hot Seat with Jamie

What's the timetable to do reverse in time for my trip in Mexico in May?
Do I need to do more cardio? Am I doing the right amount of cardio?
How to maintain a consistent cut?
What's your main goal and how will you know when you've achieved it?
I want to lose fat but I want to gain in my butt, what would benefit me the best?
Program plan to build workouts
Do I get to recalculate my protein at any point? Or do I have to stay at 160 the rest of my life?
Atomic Habits

Hot Seat with Ann

Reverse struggles
"What is" perception
Progression overload
I'm coming from that much cardio, should I not increase my calories for these weeks that I'm tapering the cardio or just go ahead?

Hot Seat with Melissa

What is a deload week?
How effective is it to do a four-week circuit versus a six-week?
When you are in maintenance, can you eat in a range of calories or is that going to mess up your metabolism?
What's a healthy range?
What are some pointers to go from and get intentional maintenance back into a cut?

Hot Seat with Monet

How can I measure my carbs accurately when in reverse?
When I'm trying to bulk, how can I make sure that I'm getting the nutrients from the food I'm taking?
Is it advisable to eat something before working out in the morning?

Hot Seat with Carrie

What is a carb actually and how do we balance it?
Does carbs really help us gain muscles?

Hot Seat with Trisha

Would you rather go faster and not stick, or go a little slower and be maintainable to your weight goal?
How can I increase my weight?
Things to remember when you like to increase your cardio.

Hot Seat with Gina

I know my success in inevitable.
Having a hard time what lesson I need to learn.
What cause to label the maintenance period doesn't feel right?
Will be having an 11 weeks tour.
An endomorph, in the stage of pre-menopause, in less carbs intake, where to put in excess calories?

Hot Seat with Brena

Lost in maintenance. Is it ok to stay at her current cut?
Haven't taken flexing pictures.

Hot Seat with Mandi

Been in cut and very successful and plan to do maintenance. Had an unexpected surgery.
Do not know where to start now, feeling of loosing motivation.

Hot Seat with Kimberly

Been in maintenance for a few months. When I increase with just 100 calories my body did not like it, my waist increase an inch.
Should I decrease 100 calories but then I want to recover in my metabolism.

Hot Seat with Amanda

Getting close to end of my cut. I want to do muscle building phase and at a maintenance.
Want to try carbs cycling in the next 3 weeks, is that ok?
Going on vacation, long time not to track at all and not fully decided yet on what to go over on tracking

Hot Seat with Liz

Reversing out for 8 weeks and been doing it really slow because it's taking me a while eating that much of food.
Should I go back down to 1800, 1900 where I feel full or do I just take a lot longer to reverse?
When are we done with the reverse?

Hot Seat with Carrie

For the past 2 weeks, totally unmotivated doing in my workouts, not hitting my protein.
If I'll be sitting in my maintenance, is it crucial that I just keep lifting or not as crucial since I'm not in a cut?
Aiming towards a goal of changing habits. Stocked on competing goals which is focusing on looking after the kids and her macros.

Hot Seat with Anna

I keep my protein intake high, so I lower down with my carbs and fats?

Hot Seat with Janna

I've been with my fitness journey for a long time, I just wanted to see the muscle definition that I wanted. Is there such thing as diet set point or like a weight set point?
How will I figure out what my diet were?

Hot Seat with Cristina Johnson

Reverse burnout — I can’t eat this much food, but I want to keep the reverse going.
I’m worried I am too attached to tracking.
I fear when I stop tracking, I will gain weight.

Hot Seat with Amanda Ralphs

Has been in a cut since February. After discussing her goals, and the cycle of cut to maintenance, she decided to jump to maintenance and hang there for three months, then try a trial cut. She will work her cuts in shorter durations to see if that beats the diet fatigue!

Hot Seat with Deborah Rodriguez-Gummo

Had reversed to 1020 but has not been tracking for a bit. She is going to re-baseline with 3-5 days of data collection and set her cut from there. Good luck to Deborah!

Metabolic Adaptation

Miracle Scale

Motivation

Hot Seat with Laura Rappleye

How do I get out of discouragement in order to learn from this experience?
How can I move forward without falling back into my pattern of all or nothing?

Hot Seat with Julie Dotseth

I think I am afraid of success
How do I find the middle ground? Can I create a plan that isn’t isn’t a or b, but a middle ground c?

Hot Seat with Melissa Upper

Hot Seat with Jennifer Searles

How do I stay in the game when the reverse is dragging?
I feel defeated that the scale went up.
I really feel like this cannot work. Nothing has worked in the past. How can I believe it will work this time?

Hot Seat with Laura Allen

How do I stay focused and continue my success in maintenance?
I use food as a buffer for my emotions. How do I take steps to come away from that?

Hot Seat with Kimber

How do I get over the belief that this process will be so slow?
How do I shift these beliefs when it it feels so hard and unbelievable?

Hot Seat with April Eynon

Why am I feeling burnt out in maintenance and a lack of motivation
How do I stop feeling stagnant while maintaining?

Hot Seat with Victoria

How to move away from mindsets that aren’t serving you?
Understanding where your unhelpful thoughts come from and to “re-program” those thoughts into thoughts that serve you.

Hot Seat with Katie Speed

Chose to add calories over the holidays.
She is planning her cut in January and struggles with her big "why".
She’s not sure if it is meaningful enough to motivate her. She is going to focus on what it means for her and sets herself up for success in January.

Hot Seat with Katie Boyack

Struggling so hard, used to be a motivated person. Know what is supposed to do.
Trying to find energy to push myself.
What is this causing that you are saying you are not happy?
Have perfectionist tendencies.

Hot Seat with Melissa Stevens

Fell off the wagon. Having a hard time tracking consistently.
How to get back on track?
My “why” is I want to put myself first.

Hot Seat with Ella Krishtal

Started a cut a few weeks ago. Did good the first 2 week but then stopped.
It's been a couple of weeks since tracking but not sure where to go from here.
Not in the mood to track.

Hot Seat with Mavanee Farnsworth

How do I embrace compliments?
How to rely on quantitative data even when feelings and qualitative data don’t line up?
How to catch and identify thoughts as no true and replace them with true thoughts?

Hot Seat with Ellie Williams

How do I get out of feeling bored with my journey?
What would happen if you switched up your timeline?
How do I tell the difference between being sore from muscle building, or pain from injury?

Hot Seat with Melissa Swindle

What makes a good coach/leader? Are you not those things?
I struggle with having confidence in myself.
Keys to how you can overcome fear.

Hot Seat with Annette Whimpey

How do you get to a place of feeling good with where you are currently?
How do I let go and allow the process to happen?
How can we detach from goals and commit to the process?

Hot Seat with Adrienne Skiles

Hot Seat with Angela Hatfield

How do you move from the knowledge to applying what you know to areas you aren’t using it in?
What’s getting in your way of success?
How to move from a fixed mindset to a growth mindset

Hot Seat with Kim Lennon

I am doing well, but I want to be better.
I don't really believe I can get there
BE DO HAVE Model

Hot Seat with Tiffany

Nutrition and Injuries
Changing your nutrition when injured.
Changing your outlook on live when life is happening to you.

Hot Seat with Ella

How to stay motivated with exercise?
How to decide how long to work out each day?

Hot Seat with Adrianne

What should be done to see all the changes?
What is the most frustrating you right now?
What is the trigger?
Which is the most consistent or which one she struggles the most?
What does she feel during the trigger?
What are her plans ahead of time that might help the situation?
Tips to keep hold and stick on the plan.
Is there somebody that she wanted to become her accountability partner?

Hot Seat with Julie

What is your reason that is driving you to lose weight?
What are you doing to remind yourself of your goal and why do you want it so bad?

Hot Seat with Stephanie

Realized having a mental block in regards to tracking
No consistent workout program.
Should I not do the tracking for a couple of weeks until I hit my first goal until it becomes a habit?

Hot Seat with Mandi

Been in cut and very successful and plan to do maintenance. Had an unexpected surgery.
Do not know where to start now, feeling of loosing motivation.

Hot Seat with Cheryl

Thought and Action Habit.
I need some kick on the head to keep pushing forward to enjoy the process and building a better habit.
Reevaluating my "WHY"

Hot Seat with Adriane

Guilty of self sabotage. I know what I supposed to do but what is my loading belief why I don't follow through? I can't figure out why I don't do it.
My end goal and my big "why" is felt mastery. I want to believe that I'm in charge of me.

Hot Seat with Eleanora Galindo

I’ve adjusted my plan and I am not getting the results I wanted. What do I need to do?
How do I find momentum and desire during my goals when the results aren’t happening?
I keep saying “I’ll do this tomorrow”. I want to change this.

Hot Seat with Melanie Almarez

Feeling complacent and unmotivated to get back to the way of eating that I know makes me feel the best. I am 14 lbs heavier than when I started M101 a year ago but finding it difficult to do the things I know I need to do.

My Why

Self Love

Hot Seat with Rebecca Austin

Progressive overload
How do I love me -- saggy skin and all?
Mistakes from past/Criticism

Hot Seat with Katie Boyack

Why am I being so resistant to tracking while in maintenance.
How do I feel better about how I look when I see myself in the mirror?

Hot Seat with Lynsie Harmon

She feels like by prioritizing her family she is going to have a hard time going back into homeschool in the fall to prioritize herself. Amber helped her to decide what is important and how she can fill her own cup before serving others.

Hot Seat with Gina Grant

How to be happy with where you’re currently at while working towards your goals and the importance of believing you are worthy.

Hot Seat with Alice Hansen

How to determine what will be ‘enough’ and what will make you happy. Amber discusses the importance of being able to acknowledge your success and slowing down to enjoy it.

Hot Seat with Michelle Winner

Was feeling very bummed out about an injury and has not been able to work out for a month and a half. She perceives muscle loss.
Amber asked her if this was happening to her or for her and if so why?
She discovered she was tying her self-worth to working out and to attracting her husband but she worked through that she is enough right now.

Hot Seat with Melissa Swindle

What makes a good coach/leader? Are you not those things?
I struggle with having confidence in myself.
Keys to how you can overcome fear.

Hot Seat with Margaux Richman

Struggling with self sabotage on the weekends.
Not feeling worthy or deserving of success. Amber discusses the importance of uncoupling our physical experience from our worthiness.
What is the benefit of continuing to tell yourself that you aren’t worthy or deserving of success?
Do you want to continue holding onto this belief and continue spinning your wheels or let go of the belief and be able to move forward?

Hot Seat with Elise Dawson

How do I learn to trust myself?
Fear of untracked meals
Pendulum swing when removing restrictions

Hot Seat with Christina

How to keep the past from dictating your future?
Am I worthy? Am I enough?

Hot Seat with Rachel Newton

What do I do when I have hit my weight loss goals bust I still don't like the way my body looks?
How do I learn to love my body now?
How to ace "AS IF".

Hot Seat with Jaimee Schaff

How do I reprogram my brain to think in a way that aligns with who I want to be and to enhance my goals?
How do I feel okay about myself rather than defaulting to self criticism?

Hot Seat with Desiree Savage

The number on the scale isn’t moving consistently. I don’t understand it.
Whoosh effect
Relationship with the scale
How do you believe the affirmations you are telling yourself

Hot Seat with JoAnna Garnto

I’m struggling to learn to trust myself.

How do I know when to listen to my body and skip a workout or push myself to do the workouts?

Outside Validation

Overshooting Maintenance

Hot Seat with Meredith Bienvenue

I am in a reverse and went way over my average calories. What should I do from here?

Hot Seat with Sacha Bikhazi

How do you balance days you go over maintenance calories in order to prevent you from gaining?

Hot Seat with April Eynon

Why am I feeling burnt out in maintenance and a lack of motivation
How do I stop feeling stagnant while maintaining?

Hot Seat with Katie Boyack

Why am I being so resistant to tracking while in maintenance.
How do I feel better about how I look when I see myself in the mirror?

Hot Seat with Carrie

What do I do when I gain in maintenance?
Where are expectation in maintenance?
Changing calories in maintenance.

Hot Seat with Kate Brown

Have I overshot my reverse?
Am I dealing with muscle growth or fat during my maintenance. How do I identify the difference?
Understanding the cycles of gaining muscle then losing fat and continuing the process
How long do I have to utilize progressive overload?

Hot Seat with Christina Packwood

How to Figure out why the fat loss isn't working.
Overshooting maintenance
Dropping calories too low
Metabolic adaptation

Hot Seat with Lindsay

How long do I need to stay at maintenance?
How can I tell if I have been in maintenance long enough?
How do I know if my body is not responding?

Hot Seat with Caitlin

When doing reverse, what if I’m going over estimated TDEE?
What to do when you fear of gaining weight?

Hot Seat with Anona Davis

If my weight is going down but my waist measurement is up a tiny bit 2 weeks into my cut should I stop?
How can I continue with cardio in my plan but still be able to use it as a tool later in a subsequent cut?

Hot Seat with Heidi M

Hot Seat with Julie R

I am stuck spinning my wheels, bouncing between the same few pounds and measurements aren’t changing. It seems I have been on this cycle of trying to lose this weight for about a year and it’s not budging. I also struggle with overeating on the weekends and then restricting during the week. What do I do?

Hot Seat with Jennifer Cologna

Training for a few half marathons! Way to go! We discussed setting a calorie budget of 1-300 calories for her endurance days and logging how she feels with various fuel sources those days. Good lcuk Jennifer!

Hot Seat with Colleen DiGuiseppe

I would like to stop tracking, but I am having a hard time letting go.
Tracking helps me feel in control. How do I feel in control without the tracking?
Amber teaches the three stages of “being in control”, trust and freedom.
What do I do when fear is holding me back from achieving my goals?

Overwhelm

Perfectionism

Pregnancy and Nursing

Realistic Expectations

Hot Seat with Megan Lents

I am having a hard time getting started in my cut.
Amber teaches how to build momentum rather than waiting for momentum.
I keep falling off the wagon. Why can’t I do this consistently?
Amber teaches how to create expectations that make us effectively climb the ladder to create success.

Hot Seat with Val Acors

Excited that she’s re-committed to a cut and saw some success but then found that she put some back on.
Amber helped her to apply the rate of perceived exertion (RPE) to setting realistic goals and claiming success on sometimes setting your goals at a lower RPE to get results.
She’s going to pull back on her workouts and increase her deficit and see if that gets results.

Hot Seat with Jennifer Armentrout

What do I do when my expectations are not realistic?
How do I deal with regret that my years of bad decisions will keep me from my goals?

Hot Seat with Annie Collins

How do I know where to start with my strength training? What if I make mistakes???
What do I do it if isn't happening fast enough?
How do I stop Paring to other peoples journey?
Amber has a great discussion on expectations.

Hot Seat with Sandra Jewell

Not sure if she is ready to go into the deficit so she’s in intentional maintenance.
Preparing herself to go into her last cut of a lifetime and thinking through her long-term success.
How to celebrate your wins?

Hot Seat with Ellen Oates

The two sides of the fear of failure and the fear of success.
When your values clash a bit with your goal.
Creating a plan that is right for you and letting go of what you think that plan “should” look like and include.

Hot Seat with Asmita Kulkarni

Not sure what else to do after doing all of the right things with reverse and maintenance my results the opposite of what I wanted.
I compare my progress and my numbers with my past self and with others and define myself based on the results
We can replace judge mental thoughts when I am collecting data with thoughts of curiosity and get coaching when the judgemental thoughts feel like fact.
Health is in our behaviors not in the numbers on the scale.
Process goal wins > outcome goal wins

Hot Seat with Debra Goodman

My brain keeps telling me, “You are going to fail.”
I don’t know why I fear succeeding.
Pulling beliefs from the subconscious mind.
Stepping into things we want.

Relationship with the Scale

Hot Seat with Nicole Townsend

How to improve my mental space with the scale?
The scale has gone up slightly during my maintenance but my waist is the same, is this muscle?
How to love myself where I am and not need validation from others?

Hot Seat with Jennifer Searles

How do I stay in the game when the reverse is dragging?
I feel defeated that the scale went up.
I really feel like this cannot work. Nothing has worked in the past. How can I believe it will work this time?

Hot Seat with Laura Rappleye

Why is the scale going up, am I doing something wrong?
How do you differ between water and fat gain.

Hot Seat with Anita

How to remove the focus and importance given to the scale and my weight?

Hot Seat with Danielle Boren

She was struggling with going up and down the same 5 pounds.
She says she sees fluffy but is she?
She will know when she is there when scale weight is only a data point. She can practice this at maintenance.

Hot Seat with Melissa

What do I do when I plateau?
How do I target fat loss?
Does your body really take 3 days to adjust to weight loss?

Hot Seat with Amanda Fortier

I am seeing the scale move up, I know it is not fat but I am worried.
Discussing the relationship with the scale.
Building muscles

Hot Seat with Ellen Oates

Is it possible to have delayed fat gains?
What is normal in maintenance?
What is the difference between an attainable weight and a maintainable weight?
How does weightlifting get rid of back fat?
Why the scale goes up with muscle mass?

Hot Seat with Julie Dotseth

My measurements are going down but the scale is not, so how many inches lost is good progress?
How do I find a good why?

Hot Seat with Cassie C

What to do if you are gaining weight in a reverse?

Hot Seat with Lisa

She is really struggling with a reverse.
She has increased her calories but hasn't been consistent with her macros.
She hasn't wanted to weigh herself or take measurements because she doesn't think they will be accurate because she hasn't been consistent.
Amber tells her that she needs to weigh and measure so she can look at the DATA to acknowledge what IS.
This will help her move forward.
This is not a problem! It's just an experience and lesson to learn from.

Hot Seat with Melissa

Sticking to the bare minimum with her kids schooling and has a new low on the scale as well!

Hot Seat with Jenny Hardy

Learn the science behind why the scale will plateau and then jump a couple pounds (+/-) after a couple weeks.
Learn the importance of working opposing muscle groups.

Hot Seat with Kristi Nathe

How do I embrace where I am right now while still working to achieve a goal?
Can I be happy at a larger size, heavier weight?
Amber walks through how to separate two different things that we’ve compressed down to mean the same thing.

Hot Seat with Asmita Kulkarni

Not sure what else to do after doing all of the right things with reverse and maintenance my results the opposite of what I wanted.
I compare my progress and my numbers with my past self and with others and define myself based on the results
We can replace judge mental thoughts when I am collecting data with thoughts of curiosity and get coaching when the judgemental thoughts feel like fact.
Health is in our behaviors not in the numbers on the scale.
Process goal wins > outcome goal wins

Hot Seat with Desiree Savage

The number on the scale isn’t moving consistently. I don’t understand it.
Whoosh effect
Relationship with the scale
How do you believe the affirmations you are telling yourself

Self Sabotage

Hot Seat with Kimbur

Hot Seat with Tara Mercado

Very uncomfortable in my body and mind during the reverse process but I know I need to continue the process. How do I work through this?

Hot Seat with Catie Larsen

How do I get out of my head and stop second guessing myself? I need to do a reverse diet but won’t let myself increase my calories past 1500 calories.

Hot Seat with Ellen Oates

If I keep self sabotaging while cutting, does that mean I need to be in maintenance?
What if you don’t have to muscle your way though everything?

Hot Seat with Mia Blackwelder

I want to change, but it feels like my brain is holding me back. Why?
Why am I self sabotaging?
Being in a bulk
How do I get better at making progress in the present?
Tools for coming back to present

Hot Seat with Tiffany Wilhelm

All or nothing mentality - I feel like I’m in a mess
Consistency is irregular and then it spirals to self sabotage and shame
Creating a definition of success that promotes progress and consistency
Differentiating between self sabotage and physical need for fueling
Recognizing when a reverse is needed
Resistance and Acceptance - how these are tied to happiness
When should I start exercising?
Identity and Behaviors - how to change these to impact your goals

Hot Seats with Erika Thiede

How do I know if I am doing measurements correctly?
Prioritizing the program and having consistency
How do I make goals and keep them?
Tools for uncovering self sabotage within us

Hot Seat with Ashley Stevens

Habitual once-a-day eater
Restrict-binge process feels powerful - how to change this cycle within ourselves
Hunger
Control - sneaky way that things manifest to sabotage our health goals
Reprogramming mind so that you can leave cycles of self sabotage

Hot Seat with Andrea Spear

I am sabotaging my weekends and cannot stick to my numbers.
How do you seperate your results from your actions?
How do you create concrete goals?

Hot Seat with Nadine Washburn

Wasn’t sure where she is between maintenance and a bulk and where to go from here.
She said she has fallen into classic self sabotage and needs to find where she hasn’t nailed maintenance.
She’s going to post in the group and keep her intentions front and center to stay accountable.

Hot Seat with Jennifer Nay

Struggling with self sabotage.
Her action is to put in the restricted bad foods and allow herself to put them into her eating.

Hot Seat with Adrian Robinson

Working through self-sabotage.
How to create a plan to work through emotional eating and using food for a buffer.

Hot Seat with Jenny

Shifting limiting beliefs. I wan't the 6 pack, but sabatoge myself every time.
Good, Better and Best.
I don't track items I eat. If I cannot track it perfectly, it is not worth it.

Hot Seat with Jana

Overcoming Self Sabotage and Emotional Eating
How do I change my habits?

Hot Seat with Adrien Robinson

Self sabotage
How do you reduce the fear from the data that she is collecting.
How to build a bridge across the Chasm instead of making a HUGE leap.
Living the Be-Do-Have model instead of the Have-Do-Be.

Hot Seat with Kelli Hannaman

Understanding why we reverse
Should I reverse even if I don’t want to?
How do I handle self sabotage thoughts/behaviors in the moment?

Hot Seat with Katie Boyack

Needs guidance working through long term self sabotage.
How can I manage and deal with my negative emotions?
Learning how to sit with our emotions and understanding “the wave”

Hot Seat with Margaux Richman

Struggling with self sabotage on the weekends.
Not feeling worthy or deserving of success. Amber discusses the importance of uncoupling our physical experience from our worthiness.
What is the benefit of continuing to tell yourself that you aren’t worthy or deserving of success?
Do you want to continue holding onto this belief and continue spinning your wheels or let go of the belief and be able to move forward?

Hot Seat with Stephanie

Hot Seat with Trisha

Has been cutting for almost 20 weeks, lost 7 inches, but has been sabotaging lately and doesn't know if she should keep cutting or start reverse.

Hot Seat with Stephanie

Got off track after her girls weekend but learned that she needs to start tracking the day she gets home from vacation next time!
All or nothing mentality is self-sabotoge behavior.

Hot Seat with Adrien

She needs help asking better questions to her "WHY".
She wants to eat more calories, but thinks she has to eat less before she can eat more. This thought isn't helping her because she has gone round and round with this for awhile.
Self sabotage isn't necessarily a bad thing, it just needs to be reframed!

Hot Seat with Adriane

Guilty of self sabotage. I know what I supposed to do but what is my loading belief why I don't follow through? I can't figure out why I don't do it.
My end goal and my big "why" is felt mastery. I want to believe that I'm in charge of me.

Hot Seat with Melanie Almarez

Feeling complacent and unmotivated to get back to the way of eating that I know makes me feel the best. I am 14 lbs heavier than when I started M101 a year ago but finding it difficult to do the things I know I need to do.

Hot Seat with Debra Goodman

My brain keeps telling me, “You are going to fail.”
I don’t know why I fear succeeding.
Pulling beliefs from the subconscious mind.
Stepping into things we want.

BAB Coaching Community Content Index

All or Nothing Mentality

Binge Restrict Cycle-Pendulum Analogy

Comparison

Consistency

Emotional Eating

Exercising-Progressive Overload, Cardio, Stress Recovery and Adaptation Cycle

Family Support

Hunger

Feeling of being Behind

Getting back on track-after vacation, sickness, injury