Your brain like your Netflix algorithm – it shows you more of what you’re already watching. Been watching mostly body criticism and food guilt content? Not only is it going to show you all the reasons to continue to criticize your body and feel guilty about food, but actually you’ll start playing out scenarios IRL that encourage you to criticize your body and feel guilty about food.

So – it’s time to change the channel!

The Tea On Transformation
You can have all the right tools (meal plans, workout guides, cute workout clothes) and still feel stuck because your thoughts are like your body’s background music – they set the whole vibe. But what’s really interesting about our “thoughts” is that many of them aren’t even entirely conscious to us, and can keep us stuck without of even realizing it. Let me explain:

So many of our thoughts are so automatic – we don’t even notice them. Which is why we must take intentional time to sort through what thoughts and beliefs may be holding us back.

Pull out a journal and walk through these questions. You won’t likely be able to do this in one sitting because you’ll need to pay attention to your thoughts throughout the day, so bookmark this page and come back to it everyday until this exercise is complete.

Get Real About Your Mental Playlist

Step 1: Get Real About Your Body Talk
What’s actually playing in your head when you:

• Look in the mirror
• Try on clothes
• See photos of yourself
• Step on the scale

You can’t change a story you’re not aware of. Getting these thoughts out of your head and onto paper is your first move toward rewriting that story.

Step 2: Visualize Your Ideal Relationship with Your Body

• Picture yourself a year from now
• What’s different about your day?
• What’s your morning and evening routine?
• What are you wearing?
• How do you carry yourself?
• What boundaries are you rocking?
• What are you daily non-negotiables?
• What do you tolerate? What do you not tolerate?

This type of visualization helps bridge the gap between where you are now and where you want to be. It creates an emotional connection to the future version of yourself, making your goals feel more tangible and achievable. Get as detailed as you’d like, and use this guided visualization if you really want to go deeper!

Step 3: Get Real About Your Beliefs

Our beliefs are either the gas pedal or the brakes on our goals. Read that again. Below is a 10 minute exercise I did during a New Years workshop that can apply to any time of year – watch it, and see where your limiting beliefs lie.

1. Highlight anything in the above visualization that feels “uncomfy” or not quite believable.
2. For those things you highlighted, are there external circumstances that are contributing to the beliefs you have? (ex: achieving good sleep doesn’t seem believable, but you’re partner snores and you scroll until 11 every night)
3. What are you great at? Where do you NOT struggle? Your marriage? Getting your kids to bed without a fight? Your finances? List those out.
4. Why do you not have limiting beliefs in these areas of your life?
5. What have you done in those areas that have made you confident?
6. How can you “borrow” from areas of your life that you’re good at, to apply to the areas that you struggle in?

Step 4: Make Your Actions Match Your Vision 

Time to get your daily schedule working for you instead of against you. Every “yes” you say should be moving you closer to the person you want to become.

Pull out your calendar and get ruthless:

• Look at next week’s to-do list.
• Does each item support the confident, energized person you’re becoming? If not, it might be time to hit delete.
• Turn “have-to” tasks into “want-to” moments. Meal prep can become your Sunday podcast time, and your evening walk can turn into quality time with your kid.
• Learn to say “no” to things that leave you feeling drained.

Remember: this isn’t about being selfish – it’s about being strategic with your time and energy so you can show up as your best self.

Step 5: Celebrate and Honor Your Body

• Try that new workout class
• Buy those cozy PJs now (not “when you lose 10 pounds”)
• Book the massage

The key is to find ways to honor your body for where it is now, while still moving toward your goals.

When Things Don’t Go As Planned

Because life happens, and sometimes that life includes eating 3 too many pieces of pizza:

• Use setbacks as data, not drama (what can you learn from this?)
• Skip the “I’ll start over Monday” trap (it’s not a video game – you don’t need to restart)
• Use the “Next Best Choice” Framework!

Embrace Imperfection

You don’t have to be perfect to see results – but you do need to be consistent. And consistency comes from creating a plan that works for YOU and YOUR life.

Sometimes your meal plan will go out the window.

But you can adapt to anything.

Examples:

• Feeling averse to meat? Get your protein from seafood, plant-based sources like lentils, cottage cheese, and Greek yogurt.
• At a dinner party with very little protein? No problem! Load up on healthy fats and fiber-rich carbs. Look for plant-based sources of protein like nuts and beans.
• REALLY want a donut that the boss brought to the office? Cool. Use the Next Best Choice Framework and move on.

Your Body Talks – Just Tune In

As you continue to follow this way of eating, you’ll get better at recognizing how your body reacts to certain foods. This awareness helps you make informed decisions about what you really need. For example, you might notice that a full-fat Greek yogurt with some berries and almond butter keeps you full and satisfied because it offers a mix of protein, fat, and fiber. You can start to craft your meals around how they make you feel, rather than following rigid rules​.

Learning to trust yourself and listen to your body is empowering. It helps you build a healthy relationship with food, so you’re not just chasing results—you’re creating a lifestyle that feels good and fits your needs.

Changing how you think about yourself isn’t a one-and-done deal. It’s a practice. And just like hitting the gym or meal prepping – some days you’ll crush it, and some days you won’t.

What matters is that you’re taking control of your story and becoming the writer, director, and actor in your own story.

Every time you catch those old thoughts and choose new ones, you’re retraining your brain. 

Ready to start writing your new story?