Show Notes
Why do we always reach for food, wine, or our phones the minute we feel stressed or overwhelmed? And more importantly — how do we stop? In this episode, we’re talking about “the pause” — the powerful moment between urge and action — and how it can change everything when it comes to emotional eating, drinking, scrolling, or any other habit that’s keeping you stuck in a cycle. This episode is for you if: · You want to lose weight or feel better in your body · You’re stuck in patterns of late-night snacking, wine-as-reward, or doomscrolling · You feel like you know what to do, but you keep sabotaging yourself in the moment · You’re craving a new way to cope that doesn’t wreck your goals · What the “I’m about to…” moment is — and how to catch it before the habit takes over · The Pause & Choice Method: a simple framework to interrupt emotional autopilot · How to tell the difference between comforting yourself and abandoning yourself · Why self-soothing isn’t the problem — unconscious numbing is · The 5-Minute Rule to reduce cravings and respond with intention · How to validate your emotions without turning them into a binge · A mindset shift that helps you self-regulate instead of self-sabotage If you’ve ever said, “Why do I always do this to myself?” — this episode will help you pause long enough to finally choose differently. Ways to work with Heather: Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1 Schedule a Session: https://www.heathermaio.com/coaching-options
In this episode, you’ll learn:
More from Magic Mindset with Heather Maio
You've been doing everything right. The scale hasn't moved in three weeks. So, the plan must be broken, right? Maybe. But probably not. Most plateaus aren't plan problems. They're people problems. And that is not an insult — it's the most useful thing I can tell you, because a people problem is something we can fix today. This episode is the honest diagnosis. We're going through the real reasons fat loss stalls, how to tell if your plan needsto change or if you need to change, and what to do about it either way. In this episode, we will cover: · What a real plateau is — and what it isn't · The behaviors that masquerade as plateaus but are actually just math · When the plan genuinely needs to change · A simple diagnostic framework to figure out which problem you actually have · What to do next — depending on your answer
Somewhere along the way, cardio became the villain. First we were told it was everything. Then the lifting community told us it was nothing. Now social media has us walking with weighted vests and staying exclusively in zone two like it’s magic…. It's not. This episode is the cardio conversation we need to be having: What the science says, what social media gets wrong, and why adding cardio alongside your strength training program is one of the best things you can do for your body, your health, andyour results in midlife. Strength is still the base. That does not change. But cardio has a seat at the table and it's time we talked about it properly. In this episode, we will cover: · Why strength is still the foundation — and where cardio fits alongside it · What social mediais getting wrong about weighted vest walks, zone two, and cardio in general · The real benefits of cardio for women in midlife — heart health, fat loss, mood, bone density · HIIT — what it actually is, why it works, and how much is enough · Steady state cardio and its role in fat loss · A simple framework for adding cardio into your week without sacrificing your lifting
Five years ago, I published my first book, and today I would write some of it differently. Not because I was wrong, I still agree with everything in it, but because I've coached more women, learned more, and lived more of this myself since then. This episode is four honest pivots: the advice I used to give that I've updated, and the reasoning behind each shift. Change is good. Learning is good. Growth is GOOD. This episode dives into where I have evolved and how I got here.
September got us our footing. Now we're off to the races… Get in babe, it is HOTober. Momentum builds in September, then the holidays creep in and it's "I'll get back to it in January." Not around here. HOTober is how we keep what we built in September moving. In this episode, we will cover your HOTober game plan. If you have a strong. foundation and are ready to build something even greater, this episode is for you. AND, if you feel like a hot mess who is sick of her BS and ready to reclaim your habits, this is for you too.
Get your goggles because we are diving into the science and the HOW of building habits that stick. In this episode, we will cover: - The habit loop — cue, craving, response, reward — and why understanding it changes everything - How to lower the bar of entry so a new habit sticks - Why your environment matters more than your willpower - How to stack new habits onto ones you already do automatically - Why consistency beats intensity every time - A first look at breaking bad patterns like overeating — going deeper on the call Use the links below to join the Live Zoom Call (Saturday, September 26th at 9 am ET)or to grab the Live Replay: