#Mondaymindset & adjusting your meal plan                 Hello! Have you hit a plateau? Are you struggling to be consistent with your plan or just need a break?Today... We are going to talk about adjusting your meal plan during the weight loss phase...Your meal plan is not your plan for life and there will be times especially in maintenance when you have to add or remove food.In this Facebook live, we are going to discuss when to adjust your meal plan when you still have the goal of weight loss and how to optimize your strategy.Also, stay tuned to the end to learn about the upcoming Summer of Success Coaching Program! If you want to give your program some rocket fuel this summer, join us.To join the upcoming free challenge and learn more about the summer of success go to www.healthyrealfood.com/challenge to get your free ticket.Get the free meal ideas or a 1:1 coaching callhttps://www.healthyrealfood.com/links#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem#healthyrealfood #healthylifestyle #foodfreedom

Monday Mindset & Busting limiting beliefs...#mondaymindset and the ABCDE method of psychologyHey @everyone! Welcome to Monday Mindset! Today is all about mastering your mindset by controlling your thoughts. If you know the thought inventory tool that I teach... this is another method that I find really helpful in learning to control your thoughts to create success in your program.P.S. If you missed the free challenge last week, I'm extending the deadline to watch the replays and get the free 30 day trial of the the Success Path membership until thursday May 24th.Replays for the challenge are pinned in the Healthy, Real Food®️ challenge facebook group and if you want to get the free trial and join the new success path membership... go to healthyrealfood.com/vip or sign up for a free 30 minute consultation call at erinharthealthcoaching.as.me for a link to my schedule...Cheering you on! You got this!Get the free meal ideas or a 1:1 coaching callhttps://www.healthyrealfood.com/links#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem#healthyrealfood #healthylifestyle #foodfreedom

#mondaymindset and processing emotions (without eating over them)Hi friends! Today, we are taking about the important topic of overcoming emotional eating by learning to process negative emotion in a healthy way!Join us or watch the replay to learn this important skill.This skill takes practice so be patient with yourself as you learn to relax into big emotions. Raise your hand if you struggle with emotional eating. Which emotions do you eat over the most? Comment below.Join the challenge and get the free meal ideas or a 1:1 coaching callhttps://www.healthyrealfood.com/links#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem#healthyrealfood #healthylifestyle #foodfreedom

#mondaymindset & the Success Path to Sustainable Weight LossExciting announcement! The Success Path to Sustainable Weight Loss Course is now available!Can’t wait to tell you more about how to access it during the next week's free challenge but today, I just wanted to give you a sneak peek!For founding members who are in the program, you will get an email today so you can access the course and I invite you to start going through the process.The new course will take you step by step from where you are now to thriving in maintenance in your goal body and during the challenge next week, I will give you more details about how to get support with your sugar and flour-free lifestyle and access the course!!To sign up for next week's free challenge go to www.healthyrealfood.com/links Join the challenge and get the free meal ideas or a 1:1 coaching call#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem#healthyrealfood #healthylifestyle #foodfreedom

#mondaymindset & the power of connection on the Success PathDo you feel like weight loss is impossible? Are you struggling with your sugar and flour-free lifestyle?Come and join me for this week's monday mindset to learn how the power of connection can give you strength above your own.To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem#healthyrealfood #healthylifestyle #foodfreedom

#mondaymindset and your DEEP WHYWhy is it important for you to achieve your goal body this year?Do you ever feel overwhelmed with the thought of losing weight or discouraged with your sugar and flour-free lifestyle? Do you lack the motivation to take action toward your goals?In today's Monday mindset, we address the power of having a deep why...As a registered nurse health coach, I find that the thing that holds most people back from success is right between your ears... your brain!Losing weight is a mental game and an important part of mastering your mindset is having a deep reason why to fuel you toward your goal and help you overcome any obstacle.In this video, I teach you the power of a deep why and how to find yours with the 7 levels deep exercise.You can achieve your goal body this year and it's worth it! A deep why can help you to blow past any excuse or obstacle that gets in your way...For a free 30 minute mindset mastery session with me on zoom to help you find the motivation to take action with your sugar and flour-free lifestyle, click the link to my schedule to claim your spot today. www.erinharthealthcoaching.as.me@everyone I invite you to share you insights about your deep why in the comments of this post.I'd love to hear why it's so important to you.Your coach,ErinTo get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem#healthyrealfood #healthylifestyle #foodfreedom

#mondaymindset and take what you want and pay for it.Life is all about making decisions. We are faced with countless choices every day…Do I stick to my meal plan or do I make this exception with my meal plan?In this monday mindset, we discuss the Spanish proverb that says “Take what you want and pay for it.”Food is not a moral issue. You aren’t good or bad because of what you eat but the food that we eat has an effect on our bodies and our brains.If you are battling inside with the choice to stay on plan or make an exception, this monday mindset will help you with your goal of achieving your goal body this year by discussing the effect of our choices.Our brains often want 2 things at once. They want to achieve our long term goals and they want instant gratification, but you have to make a choice and ask yourself what you REALLY want the most and pay the price so you can reap the rewards.Achieving your goal body this year is the sum of many small decisions. Is it worth it for you?Living in your goal body in my opinion is definitely worth the price of sticking to your plan but that’s something you have to decide.Cheering you on with your sugar and flour-free lifestyle.Your coach,ErinTo get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem#healthyrealfood #healthylifestyle #foodfreedom

Wednesday Wellness with Gretchen Fors, FNP: Women's Hormones - Managing Cortisol and Insulin Levels

#mondaymindset and your weekly power hour!Life is so busy and it can be hard to find time for meal planning, meal prep and self care but if you're too busy for self care and meal prep/planning... YOU'RE TOO BUSY!This week, we talk about the weekly power hour which is a time that you'll schedule around the same time each week to fill out your time management tool and weekly meal plan worksheet. This is also the time when I order my groceries online so they can be delivered to my house.There is time for everything that is the most important in your life and if you prioritize those things FIRST, everything else falls into place.P.S. Next week is the Free Healthy, Real Food® challenge! If you know someone who could benefit from the free challenge or if you want to come for a little extra motivation and rocket fuel for your sugar and flour-free lifestyle, please help me spread the word and share this link! www.erinharthealthcoaching.com/free-challenge/To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem#healthyrealfood #healthylifestyle #foodfreedom

#mondaymindset and compassionate curiosity after my bingeHello @everyone! Food addiction recovery is not always a straight line to success (at least in my experience) and for those of you who feel discouraged because your not perfect and struggle with the all or nothing thinking, this message is for you today.Yesterday, I binged and I want to share with you my thoughts on overcoming perfectionism and practicing compassionate curiosity when I make a mistake with my program. We all have permission to be human. Our mistakes can become stepping stones and learning opportunities if we practice self reflection and compassionate curiosity after.Don’t be perfect. Be unstoppable.To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem#healthyrealfood #healthylifestyle #foodfreedom

#mondaymindset & How to lose weight without calorie countingHey friends! Today, we are going back to basics as I explain the meal plans and food list!Sometimes we forget the basics but the foundational principles of a healthy real food lifestyle are the keys to success. They areEat weighed or measured meals at mealtimes make up of healthy, real, whole, unprocessed food, free from sugar and flour.Planning and preparationConnecting with your buddy each daySurrendering to this process will ensure that you achieve your goal body this year. You can do it!Where are your strengths and weaknesses with these fundamental principles? Comment below!To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem#healthyrealfood #healthylifestyle #foodfreedom

#mondaymindset and living without regretHey friends! Just some thoughts today for the Monday mindset to help you as you make decisions about your program today.Ask yourself, how can I show up as my best self in this moment.Cheering you on with your sugar and flour free lifestyle! You got this!To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem#healthyrealfood #healthylifestyle #foodfreedom

#mondaymindset and the science of food addictionToday, for Monday Mindset, I want to dive deep into the science of food addiction. This is what changed everything for me. Understanding this helped me to overcome a lifelong battle with my relationship with food and helped me to lose 125 lbs and live for the past 2.5 years in maintenance.This is one of my favorite things to teach because I think it’s so incredibly important to understand WHY we live sugar and flour free. We know it works but this is why…Do you experience food addiction? How do you know? Comment below...To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem#healthyrealfood #healthylifestyle #foodfreedom

The cost of buffering…Imagine for a minute, what your life could be like if you kept all of your promises to yourself?In this week’s Monday mindset, I want to talk about buffering. Buffering is the act of doing something to avoid a negative emotion. Buffering is something we do to distract ourselves from feeling something that we don't want to feel or doing something that you don’t want to do…Today we are learning the cost of buffering and how to transform your life by learning how to make and keep promises to yourself.In what ways do you buffer and how is that robbing you of the life you want? Comment below.To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/

#mondaymindset & speaking with your future selfOn your sugar & flour-free weight loss journey, have you ever felt like giving up?!Today, I want to give you a tool to help you during those difficult moments of your program when you feel overwhelmed or discouraged and just want to quit. Watch this week's video to learn how to tap into the power of speaking with your future self that has achieved your health goal…YOUR SUCCESS WORK:I invite you to write down or record a message for yourself when you are struggling that you access on those difficult days… What would the future version of you say about the benefit of this change?What would the future you say to you today in the present moment when you’re struggling and want to give up?What does your future self that is in her goal body want you to know today?If she could send you a text at just the right time what would it say that would help you to keep going and not give in to those exceptions or excuses?Share your insights in the comments below!P.S. I'm hosting a FREE challenge for people who are not yet in our coaching community. If you know anyone who could benefit from what we teach in our community, please invite them to the challenge! It's happening Feb 13-16th! Thanks for helping me spread the word! www.erinharthealthcoaching.com/free-challenge/To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem#healthyrealfood #healthylifestyle #foodfreedom

#mondaymindset and caring for yourself during a crisisStrengthening your willpower, when life is crazy, is something that we all need to learn to do because life can be unexpected and throw us some curveball sometimes.Life doesn’t always go as planned. There will be days in your life for you face unexpected challenges or even tragedy.How do you maintain your willpower with your sugar and flour-free lifestyle when life feels out of control?How do you maintain healthy habits during a crisis?@everyone Today, I invite you to give your future self that will be going through a crisis, the gift of writing down your crisis plan... the non negotiable floor habits and 3 people that can support you that day that you can reach out to for help.What is your crisis plan? Write it in the comments below.To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no-obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem#healthyrealfood #healthylifestyle #foodfreedom

#mondaymindset and compassionate self talk@everyone Self talk is so important in mastering your mindset. Compassionate self talk is so important in the pursuit of any goal or dreams that you have. You can’t hate yourself to be healthy. Some people believe that self criticism is motivating and that it can push you to become better but the reality is that it actually robs you of your inner strength and takes away your energy.In this video, my daughter, Lilah and I demonstrate the power of self talk. I invite you to quiet the inner critic this week and practice compassionate self talk this week.

#mondaymindset and the power of “surrender”Hey my friends! Welcome to Monday Mindset! If you’re new around here, each week in the healthy, real food challenge community, I go live with a short inspirational message to help you master your mindset with your sugar and flour-free lifestyle!Today we are talking about what it means to surrender and why it’s such an important mindset shift when you are pursuing healthy, sustainable weight loss.What does surrender mean to you? Share your insights in the comments below.To get a FREE 30 sugar and flour-free meal ideas download to help make healthy meal planning a breeze, click here . . .  https://www.erinharthealthcoaching.com/free-meal-ideas/If you’re curious about how I can help you to lose weight for the last time with a sugar and flour-free lifestyle, schedule a free, no obligation mindset mastery coaching call to learn how to discover your "deep why" that will help you to blow past any obstacle in your transformation journey. Click here to schedule . . . https://erinharthealthcoaching.as.me/#nosugarnoflour #healthyrealfood #nosugarnoflournoproblem#healthyrealfood #healthylifestyle #foodfreedom

#mondaymindset and creating a new identity.@everyone Happy New Year! I’m working at the hospital today but wanted to hop in for a quick Monday mindset.What a great day to start stepping into the future version of yourself! In today’s Monday mindset, we discussed the power of identity.As you set your New Year’s resolutions, I invite you to look ahead at who you want to be at the end of 2024. Not what you want to accomplish, but who you want to be, and start thinking, talking, and acting the way that future version of yourself does.Be sure to check out the “Create a new identity” exercise in the mindset mastery workbook! To the year of you!Much love, Erin!

Merry Christmas everyone!!I love this time of year. Such a great time to focus on the things in life that are the most important. In this week’s Monday Mindset we talk the true meaning of Christmas… and it’s NOT food.Staying on your plan this Christmas can help you to solidify your identity and set you up for success in 2024, giving your New Year resolutions some rocket fuel! When we shift our focus from the food to connection, service and love, staying on our plan during Christmas can help us to have an even richer experience!Here are some tips to help you master your mindset and stay on your plan this holiday season! You can do it and the day after Christmas, you will be so glad and proud that you did! You got this!P.S. Be sure to invite your friends to the Healthy, Real Food FREE Challenge happening December 27th-30th! Here's the link to sign up! Thanks for helping me to spread the word!www.erinharthealthcoaching.com/free-challenge/