Send us a text

Support the show

➣ Youtube Channel:
https://www.Youtube.com/itshmae

➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com

➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss

➣ Instagram:
@hmaewalsh

Send us a text

Support the show

➣ Youtube Channel:
https://www.Youtube.com/itshmae

➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com

➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss

➣ Instagram:
@hmaewalsh

Send us a text

 Hello, beautiful people and welcome back to the show.

Look, don't shoot the messenger on this one.

 I am not here to call you out. I have just seen this year after year and I am sick and tired of it.

 I am so sick and tired of it.

I'm going to give you the most common themes. I see across all resolutions, all clients, all backgrounds, but the most common underlying issues with the resolutions and how they tend to pop up and If you can get ahead of them and address them ahead of time and maybe your own resolutions or your own goals for this year.

Ideally, that's all we're doing is we're making it easier and we're making it more efficient for you to get where you want to be.

Support the show

➣ Youtube Channel:
https://www.Youtube.com/itshmae

➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com

➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss

➣ Instagram:
@hmaewalsh

Send us a text

Today we answer the questions:

- How much do I eat? (With or without tracking)
- What do I drink?
- When do I stop eating?
- Can I drink alcohol?

And, you'll leave with several action steps to get started on 2024 and beyond.

Partial Transcript: today we are back in the new years revolution series, we are revolutionizing the way you do new years, and we're making sure that you never have to have a generic new year's resolution that ends in February every single year.

And we're back at it the next ever, ever again.



They're really two questions. When someone comes and they say, you know, I want to lose weight or whatever. First one is what do I eat? And the second one is how much do I eat? Today, we are going to focus on the, how much, and it's going to steer you in the right direction anyway, but we will focus on what you are eating as well.

That is just as important.

And we will go into that as the series goes on. Today talking about how much you eat. We're going to split it up into two possibilities, essentially. If you are tracking your food and if you are not tracking your food, and if you have no idea what that means, you are not tracking your food and that's okay.

Tracking your food is something that I actually used to start nearly every single client on, like, unless they told me that it really stresses them out or it really just doesn't work for them. Or the technology thing is just like way too much. I started almost everyone there and I don't necessarily think that that's wrong. I think I'm now just more experienced and able to see that it's just not going to be a long-term solution for a lot of people.

So I basically try to mash them together the best I can in the beginning to make sure I really understand what they're eating and we can make improvements. However.

The older I've gotten. You have to remember. So when I started taking clients, we started the gym. I was still a senior in college. I was an idiot I was 20, 21.

Yeah. 21. So this is not. Uh, wisdom filled human being that we're talking about when I started this and as I've gotten older and life has gotten more stressful and more real. And we went through the pandemic with the gym and I've just had times where I really understood. Fitness being on the back burner and like, couldn't even imagine trying to fit a workout into my day.

Like I get it and I don't think I fully got it before. But for the past couple of years, I found that most people transition out of tracking towards the end and we make, and us making sure that that transition goes smoothly is really kind of the end of their journey with me. And then I graduate them, quote, unquote. When you're listening to kind of both ends of this, I don't want you to think, okay.

Support the show

➣ Youtube Channel:
https://www.Youtube.com/itshmae

➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com

➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss

➣ Instagram:
@hmaewalsh

Send us a text

Throw out your resolution, it's time for a revolution on the way we approach New Years. Subscribe to the show wherever you listen to podcasts (FREE) and turn on notifications. We'll be here every Monday morning to walk you through your new year, new routine. We suggest listening to episodes the day they come out to stay on track!

If you have failed resolutions in the past. You don't have mountains of effort to give to these things. You're tired of giving up and starting again . This is for you. New year's resolutions. I swear to God are designed to make people gain weight in the end.

And I'm going to walk you through how you're going to set up your new year so that you can still get excited about your health. You can still make a change, but you'll be setting up permanent change rather than focusing on individual actions, we're going to focus on setting up for change.

So this is the first part of your new year series. There will be one each week. We are going to set up all of the aspects of your life, your habits, your surroundings, your bedroom, your sleep, all of those different things. And we're going to make sure that you don't have to ever. Have a new year's resolution ever again.

So let's dive into it for those of you who are new here. I know some people are joining us for this series specifically. I have been a nutritionist for six plus years. At this point, I've helped hundreds of people sustain long-term weight loss. I know what sticks. I know what drives people nuts. And I know what is realistic advice and what is going to go in one ear and out the other.

So we're going to stick with things that actually make sense and that I've seen work over and over.

Today is all about making the thing easier before we even start the thing. Right? So if your thing is just eating better, if it is losing weight, whatever it is today, we're going to set you up to succeed.

And we're going to talk a lot about what that means.

Support the show

➣ Youtube Channel:
https://www.Youtube.com/itshmae

➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com

➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss

➣ Instagram:
@hmaewalsh

Send us a text

Hello Everybody! This Q+A was recorded previously - I'm sick and sounding like the cookie monster as far as acoustics go, so you're welcome basically. (adore you all thank you for your patience!!)

Partial Transcript: This week, rather than doing a one set topic type episode, I thought that I would go through and answer some of the questions from previous Instagram Q and A's, versions of questions that I tend to see a lot, things like that. So let's get going. First question I have, I don't want to get bulky. I know, I know, but I'm dealing with some body image issues. How can I get stronger without putting on unwanted muscle? Okay. Let's imagine that you got your license at 16, right?

And you drove for like a year and you're driving and you have your license and that's great. And all of a sudden you're accidentally a NASCAR driver. That's sort of what you're thinking is going to happen. And I know that sounds a little condescending, but please let me explain. You as a natural born woman, you're not going to bulk up.

That's really unfortunately not how it works. So, or fortunately for you. So the good thing for you here is that strength is not based on muscle. It's neural. All that means is that big muscles don't Equate to being strong and small muscles don't equate to being weak. It sounds like you want to start lifting weights.

It sounds like you're just afraid that you'll accidentally put on too much mass. And I don't want to invalidate that because that's valid. Like you're allowed to look however you want. So it's not wrong to say that, but Luckily strength is a neural adaptation, so it's central nervous system based and it's going to come from adaptations that happen not due to your muscle size.

If you kind of want to know what I'm talking about, go look up the lightest weight classes, especially in like Chinese lifters. They start so, so young. That they kind of develop through the weightlifting system and a lot of them stay relatively light and they're really small. Like you would walk past them in a grocery store in the lightest weight classes, and you would never know that these people are some of like the strongest, most athletic people on the planet look that up and you'll kind of start to see that, yeah, these people are throwing hundreds and hundreds of pounds over their head, but they're like 120 pounds.

How is that possible? And it's possible because their goal and their sort of objective within their training is not to put on muscle. It's to get as strong as possible. And those are different. So if you need a more relatable example, when I was the strongest I've been in my life, I had less muscle mass than I do right now.

Now, I would say I probably squat close to 30 to 40 pounds less than I used to. And I have more muscle mass now. Then I did when I was training three or four hours a day because I was purely training for strength. That's what I was competing in. If you've seen me, I'm not exactly the Hulk now. And the biggest kicker of it all is I tried to be, I tried to get more muscular.

Support the show

➣ Youtube Channel:
https://www.Youtube.com/itshmae

➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com

➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss

➣ Instagram:
@hmaewalsh

Send us a text

Habit Calendar PDF (FREE) file:///Users/heatherwalsh/Downloads/Pg.8NewYrsChllnge(Habit%20Calendar).pdf

Partial Transcript: So if your past Thanksgiving did not go perfectly, according to your health and fitness plans, we are going to sort through today.

We're going to talk about why these things happen. Each of the characters that tend to come into play and sort of how we can take these experiences and prepare for next year and the holidays to come for the rest of the holiday season.

I want you to bring yourself back to the scene of the crime. You're sitting at the Thanksgiving table. You look around.

Let's start with the aunt that has been on a diet since she was two years old.

This could be the Allmand mom of the group. If you will. This is the person that is not only always on a diet. They're also telling you about it and they're weirdly making you feel kind of shitty for eating like a normal person, even though, you know, they're crazy.

Let's start with that character at the table.

This person is the best possible example of one of the extreme ends of the spectrum. We'll talk about today.


The almond ONT is the representation of overthinking. This is the person that dessert is put on the table and you can't help, but notice they've literally only stared at it, but they haven't taken any and they're staring at yours and they're staring at, and it's like, everyone's food is so their business. That person did not just wake up one day and decide to be a Dick.

Support the show

➣ Youtube Channel:
https://www.Youtube.com/itshmae

➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com

➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss

➣ Instagram:
@hmaewalsh

Send us a text

These are the things I see go wrong most commonly with my clients who have 1-2 years of health and fitness experience. They've come a long way, but they're not quite where they'd like to be.

For beginner mistakes, start with THIS EPISODE

Partial Transcript: A lot of the time, it is the more common explanation being, you get close enough to your goals and you sort of get comfy because you're much more comfortable than you were before when you were farther away. I think that accounts for a lot of it, I don't want to dismiss that. I also think there's a massive component that we sort of ignore that.

What gets you from point a to point B. You're at point B now. It's not the same thing. That's going to get you to point C. It's a massive misunderstanding. We can talk about this sort of two ways. I want to talk about it logistically and then sort of just conceptually as well. Like literally, what does that even look like? First, if you think about weight loss from a caloric perspective, when you lose weight. You eat less calories, you lose weight. A lot of people look at these calories as their weight loss calories, call it.





Those aren't your weight loss calories.



In a simplified way, your really getting to a new maintenance of just a different weight when you're doing that. So if you're cutting calories, it's because you're trying to get to a point where you're eating for the body that maintains at a lower weight.





When we get to that lower weight, but it's not the weight we ultimately want.

And weight could be anything. In this instance, it could be your back squat PR. It could be anything when we get close, but not where we want to be. . . . . .

Support the show

➣ Youtube Channel:
https://www.Youtube.com/itshmae

➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com

➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss

➣ Instagram:
@hmaewalsh