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Becoming Fully Free Podcast

Becoming Fully Free Podcast

By Lauren Bradley

Welcome to the Becoming Fully Free Podcast! I’m your host, Lauren Bradley, certified holistic health coach and nutritionist. If you’re ready to get focused on what it takes to create not just a body that you love and healthy habits that feel easy, but also building a LIFE that feels so aligned, so empowering and SO FUN, you’ve come to the right place!
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4 Reasons to Stop Counting Calories and What to do Instead

Becoming Fully Free PodcastJan 13, 2021

00:00
18:09
Nutrition Advice That Drives Me NUTS!

Nutrition Advice That Drives Me NUTS!

There's one piece of nutrition advice that makes me want to scream every time I see it...and it's this: "If you're struggling to lose weight, you probably need to eat more!" NO! Absolutely not. This is lazy, inaccurate advice and in today's episode I'm telling you what you *actually* need to do to bust through a fat loss plateau. 


If you’re wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, my next round of 1:1 coaching is beginning on Monday, May 15th. You can get all the details on the program here.

All you need to do is apply for a spot - I’m only opening 5 & applications close 5/1- to let me know you’re interested. You’re not committing to the program by applying, you’re just letting me know you want to learn more about how we can potentially work together.

So if you’re wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and  you have a high priority to drop the all or nothing mindset and food obsession, you need to apply today. Once I get your application I’ll reach out and we’ll talk next steps! Let’s work together to get you implementing everything I teach you here on a consistent basis!

Apr 28, 202209:50
How to Have a Social Life & Still Reach Your Goals

How to Have a Social Life & Still Reach Your Goals

One of the most popular questions I get from those interested in coaching with me is "Can I still go out for drinks with my friend?" and "Can I still go out to eat and go on vacations and stuff?" And of course, my answer is YES! Any program that tells you otherwise is a huuuuge red flag. In today's episode, I'm giving you a few strategies for how to still have a life and keep your health and other goals a top priority!


If you’re wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, my next round of 1:1 coaching is beginning on Monday, May 15th. You can get all the details on the program here.

All you need to do is apply for a spot - I’m only opening 5 & applications close on 5/1 - to let me know you’re interested. You’re not committing to the program by applying, you’re just letting me know you want to learn more about how we can potentially work together.

So if you’re wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and  you have a high priority to drop the all or nothing mindset and food obsession, you need to apply today. Once I get your application I’ll reach out and we’ll talk next steps! Let’s work together to get you implementing everything I teach you here on a consistent basis!

Apr 23, 202217:58
The Only 3 Things You Can Control

The Only 3 Things You Can Control

There is so much we CAN'T control while we're working towards our goals - life still happens, the scale will be up & down for a million different reasons, we'll have to deal with food pushers and those who might question our choices. But at the end of the day, there are three major things we CAN control and in today's episode I'm sharing exactly what those are.


If you’re wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, my next round of 1:1 coaching is beginning on Monday, May 15th. You can get all the details on the program here.


All you need to do is apply for a spot - I’m only opening 5 - to let me know you’re interested. You’re not committing to the program by applying, you’re just letting me know you want to learn more about how we can potentially work together.


So if you’re wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and  you have a high priority to drop the all or nothing mindset and food obsession, you need to apply today - applications close on May 1st. Once I get your application I’ll reach out and we’ll talk next steps! Let’s work together to get you implementing everything I teach you here on a consistent basis!

Apr 21, 202227:27
This is Why YOU Need a Coach

This is Why YOU Need a Coach

Literally everyone I know could use a little extra support in at least one area of their lives. There are SO MANY benefits that come a long with hiring a coach and in this episode I'm telling you why you should hire a health coach - even when you feel like you don't need one!


I know there are some of you who need support and need more help making the things I teach you here stick. My next round of 1:1 coaching is beginning on Monday, May 15th. You can get all the details on the program here.


All you need to do is apply for a spot - I’m only opening 5 - to let me know you’re interested. You’re not committing to the program by applying, you’re just letting me know you want to learn more about how we can potentially work together. 


So if you’re wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and  you have a high priority to drop the all or nothing mindset and food obsession, you need to apply today. Once I get your application I’ll reach out and we’ll talk next steps! Let’s work together to get you implementing everything I teach you here on a consistent basis!


Apr 18, 202221:32
Know Your Money with Jen Reid
Apr 14, 202247:27
4 Ways Your Metabolism Responds When You Diet

4 Ways Your Metabolism Responds When You Diet

Apply for a spot in Fully Free 1:1 Coaching here.


We've all been there - trying to cut lots of calories fast to lose weight fast. And if you've been there, done that, you also know what comes next...the rebound. In this episode I explain why the rebound happens, why the dieting actually makes fat loss a lot harder, and what you should do instead.

Apr 11, 202214:36
Why I Will Always Invest in Coaching

Why I Will Always Invest in Coaching

In today's episode I'm sharing why I've decided to go back to basics when it comes to running my business and why I keep choosing to invest thousands of dollars in business coaching, even though I'm 7 years into running my own company.


If you're ready for a coach of your own to help you get to your nutrition goals, click here to apply for my 1:1 coaching program, Fully Free. This is the LAST WEEK to apply and start in March. Any applications received after Friday, April 1st must wait until May to being their program.

Mar 28, 202213:10
Finding Love Using Your Human Design with Sy Neary
Mar 21, 202250:55
Clear the Clutter with Erin Candeloro
Mar 14, 202242:01
Let Go & Enjoy the Process with Tanya Hagre
Mar 07, 202252:13
Living a Body Confident Life with Wendy Eaton
Feb 28, 202255:26
When Fat Loss Feels Hard, Do This.
Feb 21, 202216:36
Your Self-Love Cocktail
Feb 14, 202206:31
The #1 Complaint I Get From Clients
Feb 07, 202219:02
3 Phases of Nutrition Habit Change
Jan 31, 202210:10
How I Lost 20 Pounds in 6 Months
Jan 24, 202212:11
The Secrets for Looking Toned
Jan 17, 202209:42
What Nutrition Coaching *Actually* Is
Jan 10, 202212:34
Announcement: Fueled Up Reset is OPEN for Enrollment!

Announcement: Fueled Up Reset is OPEN for Enrollment!

Click here to get all the details and grab your spot!

Jan 04, 202211:11
Avoiding the Post-Holiday Diet Craze

Avoiding the Post-Holiday Diet Craze

There's this mentality of “it’s the holidays! I’ll refocus on January!” Then January comes and you’re scrambling to find a juice cleanse or prepping to go back on Keto, and promising yourself you'll workout 7 days a week when for the past two months you’ve been eating and drinking your face off and sitting on the couch.


It’s not going to work


What is? I'm spilling the secrets in this episode!

Jan 03, 202212:19
Quality vs Quantity: What matters more for fat loss & health?
Dec 27, 202112:06
Managing Holiday Stress

Managing Holiday Stress

The great thing about holiday stress is that it’s predictable, which means we can make plans to reduce the amount of stress we experience and the negative impact it has on us - but, what is that plan supposed to look like?

In this podcast, we're going to talk about how to manage:

  • Food, drinking
  • Doing too much
  • Get-togethers or loneliness
  • Seasonal Affective Disorder
  • Pre-holiday Stress Management Checklist

Enjoy!

Dec 20, 202124:25
Decode Your Cravings

Decode Your Cravings

Cravings are inevitable - but when they hit, what are you supposed to do? In this podcast I cover

  • Hunger v Cravings
  • The 3 D’s Method
  • Common causes of cravings & how to handle them

Enjoy!


Dec 13, 202130:22
Mindful Eating 101

Mindful Eating 101

Back in November I ran a free training series called Happy & Healthy for the Holidays. On day one, we covered mindful eating. Now, I know, this is a term that gets thrown around A LOT, but no one really knows what it actually means beyond "listen to your body" (cue the eye roll). In this training, I got into lots of detail as to what mindful eating actually is and HOW to do it. SO grab a pen and piece of paper for some notes, and enjoy!

Dec 06, 202136:19
Season One Replay - 30 Days Sugar Free

Season One Replay - 30 Days Sugar Free

If you tuned in the last few weeks, you know that for the month of November I’ve been be re-releasing some of the most popular BFFP episodes from the past year, and today is the last one before we jump back in with brand new stuff for you! 

Today's episode is all about that time I went Sugar Free for 30-days. You know I LOVE all things sugar. Cookies, candy, pastries, donuts, alllllll the things! So why on Earth would I challenge myself with cutting all that out when I've come so far in terms of eating them moderately and mindfully? I'm spilling all the details in today's episode!

And as always if you could share this episode on your social media or with anyone you think might benefit from it, I’d be so grateful!

Nov 29, 202122:05
Season One Replay - Shorter Workouts = Better Results

Season One Replay - Shorter Workouts = Better Results

If you tuned in the past few weeks you know that for the month of November I’m going to be re-releasing some of the most popular BFFP episodes from the past year. If you missed the last three re-plays you can go back and listen after this amazing episode all about  how Shorter Workouts can mean Better Results.

 When it comes to exercise, more isn’t always better. But something I hear all the time is that 20 minute workouts just don’t feel like enough or that if the workouts aren’t at least 45 minutes, what’s the point?! And honestly that couldn't be further from the truth. In this episode, I'm making my case for why you need to go shorter on the workouts and how doing so will accelerate your results!

And as always if you could share this episode on your social media or with anyone you think might benefit from it, I’d be so grateful!

Nov 22, 202112:09
Season One Replay - Handling Change

Season One Replay - Handling Change

If you tuned in last week you know that for the month of November I’m going to be re-releasing some of the most popular BFFP episodes from the past year. If you missed the last two re-plays you can go back and listen after this amazing episode all about Handling Change. 

Listen - no one LOVES change. No one thrives in an environment that’s chaotic and always different and always changing BUT change is inevitable, isn’t it? So, in this episode I give you a little ramble on how to come to peace with change and really embrace it instead of fighting against it.

Aside from my very first episode where I share my food & fitness story, this episode has the second most plays, so that tells me you probably need to hear it again! And as always if you could share this episode on your social media or with anyone you think might benefit from it, I’d be so grateful!

Enjoy the replay!

Nov 15, 202126:15
Season One Replay - My New Take on Alcohol

Season One Replay - My New Take on Alcohol

If you tuned in last week you know that for the month of November I’m going to be re-releasing some of the most popular BFFP episodes from the past year. Last week you, re-listened to “I Feel Fat” and it seems like some of you, given the DMs I’ve been getting from it on Instagram, needed that little kick in the butt as a reminder to speak more kindly to yourself and think about the things you DO want vs what you don’t want.

Today’s episode is My new take on alcohol - where I talk about that time I found myself sitting on the couch each night with a glass of wine, then waking up the next morning feeling like garbage. I tried everything I could think of to make myself feel better - aside from not drinking wine. I didn't want to stop drinking all together. But I did want to feel more energized, I was tired of the headaches, and I wanted to be more focused and productive during the mornings. So, I started implementing a new rule to help me cut back on drinking and the results were....surprising!

You all LOVED this tip so if you need a refresher, get ready! And as always if you could share this episode on your social media or with anyone you think might benefit from it, I’d be so grateful!

Ok! Enjoy the replay!

Nov 08, 202112:18
Season One Replay - "I Feel Fat"

Season One Replay - "I Feel Fat"

Being that it is now November 2021, that means this podcast has been up and running for an entire year. There are over 66 episodes recorded and I kind of can’t believe it because I started this thing in a total whim. I learned how to record a podcast, how to upload it, then just...started. And here we are a year later.

So, I’m gonna look at this past year as Season One of the BFFP, and to close it out, we’re gonna do something a little special.

Over the month of November, each Monday I’m going to release one of the 5 most popular episodes so far. That means the episodes that have the most listens, those that I’ve gotten the most feedback on, or one of my personal favorites!

To kick things off, we’re re-playing the “I Feel Fat” episode of the podcast where we talk about what you REALLY mean when you say “I feel fat” how to stop saying things like that to yourself because they’re not at all helpful, and coming up with some better feeling thoughts.

And as always if you could share this episode on your social media or with anyone you think might benefit from it, I’d be so grateful!

Ok! Enjoy the replay!

Nov 01, 202112:59
Thinking Your Way Fit
Oct 18, 202112:30
How to Start a Meaningful Gratitude Practice

How to Start a Meaningful Gratitude Practice

Gratitude is a really powerful (and often overlooked) mindset hack to help you focus on the things in your life that you are grateful for or feel blessed to have. We as humans tend to focus on everything we don’t have yet, things we didn’t get done, all we still have to do. A gratitude practice helps pull your focus to all you do have, all that’s already going well, and everything you’ve already accomplished.

This practice can have the power to make you a happier and healthier person if you actually commit to practicing it.

So how do you even get this practice started? I'm giving you a few options in this episode.

Oct 18, 202113:53
The #1 Mindset Hack to Get to Your Goals Faster

The #1 Mindset Hack to Get to Your Goals Faster

Personal responsibility is one of the deepest forms of self-respect and self-care.

Personal Responsibility means taking full ownership of your results, or lack of results. Because it's true. At the end of the day, YOU choose what to eat, how much to eat, why you’re eating, when you’re eating...that’s all YOUR choice. 

My own life was transformed when I realized I was unknowingly bypassing personal responsibility for my health and happiness. I was the queen of blaming stress, diet culture, and not having enough willpower for keeping me stuck in a diet/binge cycle. But after learning about the concept of personal responsibility, my entire life changed.

Tune in to today's episode to learn how to start taking some personal responsibility for yourself and walk away feeling more motivated and empowered than you have in a long time!

Oct 11, 202108:32
Your Obsess-Less Pep Talk

Your Obsess-Less Pep Talk

Obsession = Stress and we can't stress our way to a positive result. This is a quickie episode - get ready to feel a boost in motivation and don't forget to click here and apply for a spot in my 1:1 coaching program. I'll teach you how to drop the obsession, how to trust yourself and how to get those results you want SO BADLY in the simples, most enjoyable way possible.

Oct 04, 202106:31
5 Things You Don't Need for Fat Loss

5 Things You Don't Need for Fat Loss

When a client comes to me and says "I want to lose 10 pounds this month" I know we're in for a RIDE! The issue isn't the goal - it's fine if you want 10 pounds gone, we can do that. But when you focus on things you can't control (aka the scale), you set yourself up for a lot of frustration because there will for sure be normal scale fluctuations that sometimes seem to make zero sense.


So, instead of focusing on outcome-based goals, I encourage my clients to focus on behavior-focused goals. I explain exactly what that means in today's episode. 

Sep 27, 202111:10
When the Outside Doesn't Match the Inside

When the Outside Doesn't Match the Inside

Your meals are spot on. Your clothes are fitting better. You're more confident. More energetic. Then you see a picture of yourself and you're like WTF?! Why don't I look as good as I feel? We're dissecting this exact question in today's episode.

Sep 20, 202107:50
4 Ways to Track Progress Without the Scale

4 Ways to Track Progress Without the Scale

It’s OK to be aware of the scale and you don’t have to smash it or throw it away, but it shouldn’t be the only way of tracking progress -- especially if every time you get on it, you feel defeated and throw all your hard workout out of the window.


In this episode, I'm giving you a few other ways to track progress that you can use in conjunction with, or instead of, the scale.

Sep 13, 202106:51
If WW Really Worked...
Sep 06, 202110:43
Do's & Don'ts of Body Transformation
Aug 30, 202112:54
2 Fitness Mistakes You Don't Want to Keep Making
Aug 23, 202110:19
3 Mindset Shifts You Need to Make to Transform Your Body
Aug 16, 202112:53
3 Nutrition Mistakes You Might Be Making
Aug 09, 202107:43
7 Reasons You Keep Failing

7 Reasons You Keep Failing

Let me start by saying - FAILURE isn't a bad thing. It's a necessary part of the journey to success. And if we can learn to 1) embrace failure, and 2) overcome repeated failures, we'll get to our end goal even faster.


In this episode, I cover 7 big reasons why you're not where you want to be yet and exactly what to do about each of them.


Enjoy!

Aug 02, 202121:31
I went sugar-free for 30 days - here's what happened

I went sugar-free for 30 days - here's what happened

You know I LOVE all things sugar. Cookies, candy, pastries, donuts, alllllll the things! So why on Earth would I challenge myself with cutting all that out when I've come so far in terms of eating them moderately and mindfully? I'm spilling all the details in today's episode!

Jul 26, 202120:27
Why Chocolate is ESSENTIAL for Fat Loss
Jul 12, 202110:23
My #1 Tip to Jumpstart Fat Loss

My #1 Tip to Jumpstart Fat Loss

Someone recently asked me what my #1 tip was for someone wanting to start their fat loss journey, and since I told them, I thought it was only fair to tell you, too!


Enjoy!

Jul 05, 202109:49
Getting Your Partner On Board with Your Goals

Getting Your Partner On Board with Your Goals

Something a lot of my clients have been experiencing lately is pushback from their partner about their eating and drinking habits.


Whether it's "we have to eat together!" or "come on just have another drink with me" it can feel frustrating and like the person you love the most is trying to sabotage your efforts.


In today's episode, I'm giving you a few ideas for how to get your partner on board - or not! Because at the end of the day, the only thing you need to get started and to stay the course is YOU being on board with your own stuff. Their support is a nice bonus, but not a necessity.


I dive into this a lot deeper in today's episode.


Enjoy!

Jun 28, 202118:32
Why "I Deserve It" is Sabotaging Your Progress

Why "I Deserve It" is Sabotaging Your Progress

This is a juicy one today!  We're breaking down the idea of "I deserve it" when it comes to food and looking at restriction in a completely different way. We're talking about your toddler brain and your adult brain, and why restriction isn't always a bad thing. Enjoy!

Jun 21, 202115:14
My New Take on Alcohol
Jun 14, 202110:53
Period Power!
Jun 07, 202107:47
3 Fitness Myths That Need to Die
May 31, 202111:39