Fit Figure Formula Podcast: Weight Loss for Perfectionists
The Fit Figure Formula Podcast is a perfectionists guide to a fit mind & body, hosted by Registered Dietitian and Mindset Transformation Coach, Stephanie Riles. If you've been trying to lose weight but struggling with all-or-nothing thinking, negative self-talk, or self sabotage this podcast is for you! Learn how to get consistent, develop self-discipline, and become the best version of yourself from the inside out. So if you want to learn more about macros and mindset pick a show and listen up! Apply for coaching or snag my freebie with this link https://linktr.ee/fitculture4her
Why Macros Is The Best Way To Lose Fat Ep: 58
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In this episode, I’m breaking down why tracking macros is hands-down the most effective, flexible, and sustainable way to lose fat without cutting out your favorite foods or obsessing over every bite.
If you’ve been stuck in the all-or-nothing diet cycle, this is the game-changing strategy you’ve been missing. Learn how macros work, why they beat cookie-cutter meal plans, and how to start using them to see real results. Let’s simplify fat loss and take the stress out of eating for good.
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Reducing Cravings Without Using More Willpower Ep: 57
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In this episode, we dive into the real reasons behind your cravings and how to reduce them without relying on discipline alone.
You'll learn practical nutrition and mindset strategies to take back control—no more white-knuckling your way through every temptation. If you're a female perfectionist trying to lose weight for good, this one’s for you. 💪🍫
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The Truth About Your Cheat Meals And Weight Loss Ep: 56
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Listen as I discuss how your perspective around cheat meals could be ruining your weight loss results. I'll discussing what to do instead, how to ditch the guilt around having treats, and how to start trusting yourself to eat your favorite foods without feeling like you're cheating on your goals.
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
Lies About Your Food That Keep You Stuck Ep: 55
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Today I'll discuss common nutrition myths that keep you stuck in your weight loss journey.
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and the bell icon to be notified when a new episode goes live
3. Become a Formula Fan😍 If the podcast has been helpful to y...
Starting Your Own Garden With Master Gardener Kim Castro Ep: 54
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Listen in as I discuss how to start your own garden with my life long friend, Master Gardener Kim Castro. If you would like help with building your own garden click HERE to book a consultation with Kim. Let her help you grow nutritious foods for you and your family!
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
<...Simple Changes That Helped Jenny Drop Weight and Still Travel Ep: 53
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Listen in as a interview my client Jenny! She is a soccer mom living in New York with a busy work and travel schedule. She was still able to lose weight, lose inches, and improve her relationship with food all while traveling out of the country. She understands how to hit her macros and is feeling energetic and confident. I'm so proud to get to help my clients transform their lifestyle and live a balanced life while improving their health!
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Ten Free Ways To Reduce Your Stress And Improve Weight Loss Ep: 52
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In this episode I give you 10 free ways to reduce your stress and improve your weight loss journey. Start using these techniques today and watch your weight loss journey transform from the inside out.
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and the bell icon to be n...
Stop Procrastinating: How To Manage Your Time With Guest Sade Kelly Ep: 51
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In this episode, I interview Sade Kelly, Time Management Coach for high achieving women. Sade helps ambitious women manage their time to create work-life harmony.
She helps her clients gain back 28+ hours weekly & achieve their goals faster. This means you'll have more time for your health habits and for fun!
So if you've been feeling like you time is all over the place, or if you have been procrastinating on your health goals this is the podcast for you!
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Can I Still Eat Carbs and Lose Weight? Ep: 50
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In this episode I'll be teaching you 10 ways to eat carbs and still lose weight. These 10 tips are going to not only help you lose weight but will also help you mange your blood sugars as well. So listen up if you are pre-diabetic, diabetic, or have PCOS.
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
Unpopular Opinion: Motivation > Discipline Ep: 49
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In this episode I'll explain why think motivation is better than discipline and how you can use it to take action on your healthy habits.
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and the bell icon to be notified when a new episode goes live
3. Be...
Healthy Eating Habits Without All-or-Nothing Thinking Ep: 48
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In this episode I will discuss how all or nothing thinking is slowing your weight loss progress.
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and the bell icon to be notified when a new episode goes live
3. Become a Formula Fan😍 If the podcast has been...
Wanting Results vs Creating Results Ep 47
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In this episode I will discuss
1. Wanting the result vs doing what it takes
2. Knowing what to do vs actually doing it
3. Giving your self grace vs letting yourself off the hook
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and the bell icon to be...
The Best Way To Hit Your Protein Goals Ep: 46
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In this episode I'll teach you
1. How to hit your macros everyday without tracking everyday
2. The best ways to hit your protein goals
3. And how to know how many grams of protein you should be eating
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and...
The Keys To Self Love In Your Weight Loss Journey Ep: 45
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In this episode I will discuss how to recognize self love, how to create more self love in your weight loss journey, and why this is important to your mental and physical health.
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and the bell icon to be notified when a new e...
Shadow Beliefs In Your Weight Loss Journey Ep: 44
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In this episode we will explore
1. What shadow beliefs are
2. Get clear on what it looks like in real life
3. And take a look at some questions to ask yourself to start identifying subconscious limiting beliefs in order to shift your mindset and lose the weight for good.
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
<...
Time Management Hacks To Build Your Fit Lifestyle Ep: 43
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In this episode you will learn
1. Strategies for managing your time so you can lose weight and still live your life
2. Mindset shifts you'll need to adopt to make managing your time easier and create healthy habits
3. The simple , free tool you can use to be really efficient and productive while building a healthy lifestyle
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my...
PCOS And Weight Loss With Coach Tianna Trinidad Ep: 42
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In this episode Tianna Trinidad, registered nurse and PCOS expert, and i discuss PCOS, insulin resistance and hormones.
Check out today's guest @LoveServedWarm all platforms. She is offering a complimentary consultation for her Signature 1:1 coaching program. Reach out to her HERE.
Follow Tianna's podcast by clicking HERE.
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
Helpful Tips For Weekend Eating: Ep 41
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In this episode you'll learn
1. Strategies to stop sabotaging your weight loss on the weekend
2. Ways to think about weekend and weekday eating that will help stop the binge and restrict cycle
3. What to after a weekend of over eating
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click th...
How To Start Changing Your Mindset Ep: 40
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In this episode I'll discuss what you need to do to get started changing your mindset so you can lose the weight and keep it off.
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and the bell icon to be notified when a new episode goes live
The Clean Plate Club And Wasting Food Ep: 39
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In this episode I'm interviewing Lisa Salisbury. She is a heallth and weight loss coach who helps busy women lose weight without constantly counting, tracking, or stressing over every bite. She teaches her clients to listen to their body and uncover the reasons they're reaching for food, when they're not truly hungry.
Get Lisa's freebie: What to Do When You Overeat Mini Course
Connect and follow Lisa:
Instagram page:
https://www.instagram.com/well_with_lisa/
Facebook page:
https://www.facebook.com/wellwithlisa<...
Five Simple Changes For Weight Loss Results Ep: 38
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In this episode I'll give you 5 quick swaps you can make to help you lose the weight for good.
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and the bell icon to be notified when a new episode goes live
3. Become a Formula Fan😍 If the pod...
Self-care Through Boundaries During the Holidays Ep:37
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In this episode I have a special guest, therapist Kiana Joyner! We will be discussing setting boundaries during the holidays.
Kiana provides individual therapy, couples/family therapy, coaching, and supervision services to adults 18+ in MN and TX. She specializes in helping high-achieving women find more fulfillment in life.
Be sure to follow and contact her with the link below:
www.facebook.com/souljourneyproject
www.instagram.com/souljourneyproject
sojoproject@outlook.com
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Emotional Spiraling: How To Beat Self Sabotage Ep: 36
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In this episode you will learn:
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and the bell...
Hacks To Keep The Weight Off Ep: 35
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In this episode I'll be discussing simple hacks for keeping the weight off and the shifts you need to make to ditch the fear of failure.
The Black Friday offer is happening now through Dec 6th! Join us for this incredible offer. Curious about the details?? If you are on my email list the details are already in your inbox! If not click the link below to connect with me on social media and DM me the words Black Friday and I'll tell you everything you need to know!
Su...
Building A Healthy Eating Regimen Ep: 34
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In this episode I'm going to help you craft a personalized plan and eating schedule.
This is going to help you lose weight, can help lower your A1c, have more energy throughout the day, and help you feel more confident about your nutrition.
Support the show
If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
Stop fighting for your limiting beliefs Ep: 33
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In this micro episode I will discuss how fighting for your limitations is keeping you stuck.
Support the show
If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and the bell icon to be notified when a new episode goes live
3. Become a Formula Fan😍 If the podcast has been help...
Negative Self Talk And Weight Loss Ep: 32
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In this episode I will discuss:
How negative self talk is impacting your weight loss journeyWhy it's so hard to believe our positive self talkAnd how to shift how you think about yourself so you can lose weight and enjoy your journeySupport the show
If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and t...
How To Start Being Self Disciplined In Your Weight Loss Journey Ep: 31
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In this episode I'll discuss:
Why I like motivation over self discipline Where to start with building self discipline Questions to ask yourself that will change your lifeSupport the show
If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and the bell icon to be notified when a new episode goe...
What To Expect Inside The Fit Figure Formula Ep: 30
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In this episode you will learn:
What to expect when you join the Fit Figure Formula The bonuses you get when you sign up before May 4th 2024 What it's like to be my clientSupport the show
If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and the bell icon to be notified when a ne...
Spending Money (Again) On Weight Loss Ep: 29
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In this episode I'll discuss:
The fear around investing in getting help againWhat it really means when you think, "I'm scared to spend the money and then gain the weight back"And how to decide if you should keep trying on your ownSupport the show
If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button a...
Client Spotlight! Jennifer's Dramatic Transformation Ep: 28
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In this episode you will learn:
1. More about what to expect when you join the Fit Figure Formula
2. What it's like to be a client from the client perspective
3. How to join my 16 week program, the Fit Figure Formula
Special thanks to my client Jennifer for taking the time out to share her story!
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download m...
How To Eat MORE And Weigh LESS Ep: 27
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What you will learn in the episode:
The strategies to eat more and weight less What foods to eat more oftenand how to stay more satisfied with your meals even in a calorie deficitAnd this is exactly what I teach inside the Fit Figure Formula Coaching program
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie ...
The Number 1 Way to Avoid Gaining The Weight Back Ep: 26
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In this episode you will learn:
1. Why you keep gaining the weight back
2. What the do if you have gained weight and feel stuck
3. How to avoid this forever and ever
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and the bell icon to be notified wh...
How To Trust Yourself On Your Weight Loss Journey Part 3 Ep: 25
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In this Episode you will learn
The final step in creating self trust How to give yourself credit for building the trust One mindset shift that will make it easier to accomplishSupport the show
If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and the bell icon to be notified when a new episode goe...
How To Trust Yourself On Your Weight Loss Journey Part 2 Ep: 24
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In the Episode you will learn
The decision framework to deciding what you want to think about your self after you forgive yourself How passive language is dragging you back to your unforgiveness And some ideas on what powerful thoughts to think insteadSupport the show
If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and...
How To Trust Yourself On Your Weight Loss Journey Part 1 Ep: 23
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In the Episode you will learn
The 1 step to self trust in your weight loss journey What not trusting yourself sounds like And how this 1st step can change your lifeSupport the show
If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and the bell icon to be notified when a new episode goes liv...
Eating Out With A Fit Mindset Ep: 22
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In the Episode you will learn
Four shifts you can make to master eating out and still stay on trackHow a person with a fit mindset thinks about eating outWhat to do if you have been eating out and notice the scale creeping upSupport the show
If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" b...
How Your Childhood Is Impacting Your Weight Loss Ep: 21
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In this episode you will learn
How your childhood may be impacting your fitness journeyWhy it's so important to heal your relationship with food, fitness, and your body An how I help my clients overcome their limiting childhood beliefs and transform their lifestyleSupport the show
If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click th...
Stop Sabotaging And Lose The Weight For Good Ep: 20
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In this episode I'm sharing an interview I did on The Simply Fit Podcast!
We discuss how I help my clients beat self sabotage and lose the weight for good. We also dive into why it's important as a black female dietitian, who represents just 2% of the profession, to be visible in an industry where representation is lacking.
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The BEST Way To Build A Fit Mindset So You Can Stop Starting Over: EP 19
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The Best Way For You To Build A Fit Mindset So You Can Stop Starting Over
In this episode you will learn
How to build a fit mindsetHow to stop starting overWhat to do along the journeyAnd this is exactly what I teach inside the Fit Figure Formula
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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie H...
