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The Last 10 Pounds Podcast

By Master Coach Brenda Lomeli | Holistic Nutrition Specialist | Creator of The Last 10™ Method On this podcast, I teach brilliant, driven, inspiring, high-achieving women how to STOP STRUGGLING with food and with their weight - so they can ENJOY results that they love. On The Last 10 Podcast I give you the tools and strategies you need every. single. week. [New Episodes on Mondays!] to lose the weight you want to lose. I have the tools and expertise to teach you how to lose the weight you want to lose (and be DONE with the exhausting weight struggle!) using my proven method and mindset strategies. I am ON A MISSION to equip women from all walks of life be COMPLETELY DONE struggling with their weight & FEEL EMPOWERED in ALL areas of their lives- INCLUDING THIS ONE. LISTEN EVERY WEEK for tools that will allow you to Understand Your Mind & Emotions as it relates to your weight goals and your relationship to food. We both know you're not lazy, far from it! You're a highly motivated woman who's never lacked ambition in any other area. You already know that simply printing out a new 'diet' won't be the solution because you've basically tried them all at this point ... and you end up returning to the same behaviors (caused by the same limiting mindsets) that keep you stuck. This is why it's important to shift gears and actually understand your brain & emotions in order to experience new breakthroughs in a meaningful (SUPER-CONFIDENT!) and sustainable way. It's simply a matter of understanding your mind. ...Let's get started! LISTEN NOW
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Nov 29, 2021

You’ve heard sooo many of my clients share their stories on the podcast, you’ve read about their transformations and how they rave about their experience.

You’ve literally heard it in their voices as they share...
THEY FEEL EMPOWERED, LIBERATED FROM THE STRUGGLE, AND LOVING THEIR RESULTS.

If you pay close attention, you’ll see that a consistent common denominator is this:
THEY’VE LEARNED THE SKILL OF SELF-COMPASSION.

→ They’ve learned how to be kind to themselves, and actually supportive OF themselves >>>  which is the TOTAL OPPOSITE of what most of us learn as women: to be constantly critical and ‘never good enough’.

I’ve talked about emotional eating MANY times on the podcast, but today we’re zero-ing in on a really important one, that deserves its very own episode: SELF PITY.

I can’t even tell you HOW MANY TIMES I emotionally over-ate and sabotaged my goals DUE TO FEELING SELF PITY.

Self pity about my weight, self pity about my body, self pity about relationship stuff, work stuff (the list goes on!)… or even just self pity about my life in general. And whenever I felt this way, I didn’t know any other thing to do, but to eat about it as a temporary means for distraction.

THIS is the case for most women. It completely explains WHY it’s possible for someone to know exactly ‘what to do’ to lose the weight, but then emotionally eat to the point of even regaining all the weight they’ve lost. Because when it comes to emotions like this one, we just haven’t known any other way... UNTIL NOW ;)

I can remember SO CLEARLY moments of my life where I TRULY felt and believe that:
 -Food was the only ‘good thing’ in my life.
- Food (specifically, popcorn at the end of the day…) was the ONLY thing to ‘look forward to’.This is something that comes up A LOT as I’m coaching my clients inside THE LAST 10 Program.

One of the skills you’ve heard me talk about before (but I break down in this episode in a new way) is: EMOTIONAL COURAGE.

In this Episode I specifically examine Self-pity as part of our human emotional experience- HOW to navigate that. We take an even  closer, microscopic look at Self-Pity vs Self-Compassion, and moreover HOW TO ACTUALLY OFFER YOURSELF COMPASSION IN YOUR MOST CHALLENGING MOMENTS as a wayyyyy more effective strategy. (pro tip: Self-compassion is a powerful antidote for self-sabotage!)

For me, Compassion is like being able to offer LOVE from myself TO MYSELF in moments when I’m feeling MOST uncomfortably challenged. HAVING THIS SKILL CHANGED THE COURSE OF MY LIFE. (not to mention, I also stopped rage eating which means I now maintain an 80 pound weight loss with ease, and joy and love...)

I share a personal example and story from when I navigated being a brand new mom, and that infamous newborn stage. It was one of the HARDEST things I’ve ever done, it involved BOTH self-pity AND compassion.

The game-changer was honing in on the difference between the two, developing the ability to generate self-compassion FOR YOURSELF, while also allowing for some self-pity as needed.

So… if you find yourself feeling like ‘food is the only thing to look forward to’ at the end of your day, your week, or overall right now in your life-

Put in your earbuds. RELAX. ENJOY. And take in this powerful, game-changing message.

Xo
Brenda

ps! ARE YOU COMING?
The next program start date is:
MONDAY, DECEMBER 6TH.

My clients are leaving the weight struggle behind AND LOVING THEIR RESULTS.
Get on in here sister! ENROLL TODAY

Nov 22, 2021

WARNING: NO 'holiday tips and tricks' here.

But that’s actually the good news!

HERE’S WHY: When you buy those magazines last minute at the grocery store as you’re checking out (Oh, I KNOW. Been there. DONE THAT), the ones that say on the cover ‘Tips to lose weight this Holiday Season’... the problem is that these kinds of articles in magazines and ‘special segments’ on the news, typically focus on ONE thing:

→ THE ACTIONS.

They focus on telling you ‘what’ to do ( what NOT to do, what to eat, what NOT to eat, when to do it, how often, how much, how little, etc).

The thing about HUMANS is that the decisions we make are not determined by having information about ‘what to do’ → our decisions are driven by our emotions. The things we want to feel or NOT feel.

Let’s go another layer deep into our human behavior:

Our emotions are determined by how we’re thinking about things (ie. HOW YOU’RE THINKING about food, about your weight loss, about your body, about the Holiday).

REAL- LIFE HOLIDAY EXAMPLE-

...Let’s say you’re stressed about Thanksgiving, and you’re already DREADING all the social interactions. PLUS you’re also feeling anxious because you know there’s gonna be TONS of food around and you don’t wanna F-up your weight loss progress. (not to mention, your family are HARDCORE food pushers)...

...Let’s say you ALSO think about food as a way to ‘take-the-edge-off’...

→ If there’s ALL THIS going on for you, It doesn’t matter if you ‘KNOW’ the ‘tip’ about bringing your own healthy holiday dish to the family potluck that you read in Cosmo earlier that week - because if you’re feeling THIS emotionally charged and food is your go-to (plus maybe also some wine ;) ...

Then you’re still gonna end up EMOTIONALLY eating stuff that doesn’t support your weight loss goals (Yes, even though you ‘know’ all the ‘tips’ and you ‘know’ exactly WHAT to eat).THIS IS EXACTLY why in my LAST 10 program and on my podcast I don’t do ‘tips-n-tricks’.

Instead, we go to the CORE of it, which is equipping you with brain and emotional self care tools. (I’m ALL about EMPOWERING YOU sister!).Instead, we bring awareness to decondition limiting beliefs and ways of thinking so that you can ACTUALLY make the decisions that will create the results you’re wanting, while ALSO feeling the way you actually want to FEEL in your life when it comes to your weight loss, body image, and food.

This week on the podcast you’re gonna get a powerful and carefully curated collection of some of MY BEST HOLIDAY CONTENT from the past 5 years of podcasting!

Narrated my podcast producer, Michelle, who’s lost over 70 pounds applying what I teach on the podcast. She’s now in her goal weight range, and she’s determined to continue losing weight through the Holidays. (I freakin LOVE Michelle! Get ready to smile, laugh, and maybe even cry as you listen…)

So no, we don’t do tips ‘n tricks around here. NOPE.

If that sh*t ‘worked’... NO ONE would gain weight through the holidays, cuz those tips-and-tricks are literally EVERYWHERE.

WE DO WAY BETTER then ‘tricks’.→ OUR HUMAN BRAIN IS OUR MAIN OPERATING SYSTEM.
ALL DECISIONS come from our brain.
Every. Single. One.

Which means this:
The answer for creating change in your choices and results through the Holidays (and ANY other time of the year) is by UNDERSTANDING YOUR THINKING.

I’m here for you this Holiday Season. (AND ALL YEAR ROUND!)

As we officially enter these Holidays-
I’m SO thankful to have you in my world.

It’s an honor AND A JOY to be a part of your one-of-a-kind Journey, and support you ALL the way to your biggest, BOLDEST, most audacious, personal goals.

LISTEN TO THIS GREATEST HITS EPISODE - HOLIDAY EDITION!

Xo
Brenda

ps- ARE YOU COMING?

The next Last 10 Program start date is:
MONDAY, DECEMBER 6TH.My clients are leaving the weight struggle behind AND LOVING THEIR RESULTS.

Get on in here! ENROLL TODAY

Nov 15, 2021

The majority of my clients come to me because they are just at a loss for how to stop emotionally eating and overeating in a way that sabotages their goals and desired results.

This weeks' episode is a must listen, because I breakdown 3 key points that will be important for you to know as you decondition emotional eating and overeating habits (I've never broken down in this way before!)

...Did you know you’re allowed to FEEL whatever the heck you want to feel about things?

...Did you know that you’re allowed to THINK whatever the heck you want to think about things?

You are. 

Permission granted. And I really do mean ALL the human emotions. 

ALL OF THEM. 

Not just the ‘pretty’ ones. 

You’re allowed to feel pissed, and annoyed and frustrated and disappointed. 

And it’s actually important that YOU give YOURSELF: Permission to Commiserate. 

Permission to feel lousy if that’s were you’re at. 

Having a human experience is NOT a problem. 

Brain self care tools (aka thought work) are NOT meant to be used as a weapon against yourself or just another reason to be critical of yourself.

Brain self care tools are NOT meant to be for the purpose of bypassing your human experience.

Brain self care tools (ie. thought work) are meant to be used AS TOOLS, FOR your human experience.

In this episode, I break down for you three key points that are important as you continue to revolutionize BOTH your results in this area of your life, as well as YOUR EXPERIENCE.

And yes,  THE FULL SPECTRUM of human emotions (yes, even the ‘lousy’ ones…) are ALLOWED to be (and meant to be!) a part of that.

xo Brenda

ps! ARE YOU COMING?
The next program start date is:
MONDAY, DECEMBER 6TH.

My clients are leaving the weight struggle behind AND LOVING THEIR RESULTS.
Get on in here sister! ENROLL TODAY

Nov 8, 2021

Women ALL around the world internally struggle with emotional eating and sabotage.

Here’s how it goes down:
You were planning to 'eat healthy' or 'follow your diet' but then... you eat an Oreo.

Next thing you know, you've spent the rest of the night eating the full package of Oreos.After having eaten all the Oreos, you overeat and sabotage all weekend long. :thinking_face:You think to yourself:
'Ugh. I did it again. I'll start over and be really 'on plan' AFTER that...'

The reason I know exactly how this goes down, is because THIS was one of the cycles I was stuck in for decades. I've also coached HUNDREDS of women, from ALL walks of life on this exact overeating pattern.

Believe it or not, the cycle I've described here is fueled by: (drum roll please....) PERFECTIONISM.

I know this doesn't 'sound' like Perfectionism. (And in fact, you're likely thinking this doesn't even apply to you because YOU see yourself as being  FAR FROM PERFECT. )Here's the wild thing though:
Perfectionism is a way of thinking.

'Perfectionism' doesn't actually mean 'being perfect'. :exploding_head:

When it comes to weight loss and weight struggles, perfectionism rears its little head by leading you to believe that in order to be 'done' struggling with your weight: YOU NEED TO BE 'PERFECT' and you'll need to 'eat perfectFOREVER.

FOR-E-VER. (ugh. I'm exhausted just thinking about 'being perfect' forever.)

One of the MOST common questions I get is - Brenda ‘HOW DO I STOP OVEREATING AND SABOTAGING MY GOALS?!’

In order to ‘stop’ it’s important to first understand what’s driving the overeating and sabotage...

:arrow_right: THE CAUSE OF OVEREATING IN THIS WAY IS: PERFECTIONISTIC THINKING.

On todays’ episode I teach you a new concept and break perfectionism/perfectionistic thinking down in a brand new way.
 I also invite you into a new and upgraded possibility for your weight loss AND your life:

BEING IN PARTNERSHIP WITH YOUR BODY.

Now, listen- I know this may sound way over-simplified but DO NOT UNDERESTIMATE the absolutely life-changing POWER OF being in partnership with your body.

THIS IS THE MOST PRACTICAL AND EFFECTIVE THING YOU CAN DO.
(It's how I have maintained an 80 pound weight loss with ease and JOY, and love for years now- after having struggled for decades...)It’s vital for you to know that your means of approaching your desired results (*PERFECTIONISM) IS JUST NOT WORKING.:no_entry_sign:

TODAY, I'm personally inviting you INTO A COMPLETELY NEW POSSIBILITY-

*IF you are willing to swap out Perfectionistic Thinking for instead: BEING IN PARTNERSHIP WITH YOUR BODY:

Get ready to be done with the struggle.
Get ready to be done with the sabotage.
Get ready to be done with the ‘eff-it’ moments and overeating.

Here, at THE LAST 10, we're all about UPGRADES BABY.

Instead of being at war with yourself, and your body ---> DECIDE TO BE IN THE MOST AMAZING, CONNECTED, LOVING PARTNERSHIP WITH YOUR BODY.:two_hearts:

Game changer.
Results changer.
LIFE CHANGER.

You do NOT wanna miss this one.
LISTEN NOW

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Nov 1, 2021

As we celebrate over 250 episodes, almost 5 yrs of ‘THE LAST 10’ podcast…
This LAST 10 special series is gonna be our BEST OF, my greatest hits.
I believe EVERY single episode of the podcast until now, has had its own unique value but in this GREATEST HITS SERIES I’m brining you the highlights of ONLY the very best.

In these special episodes you’ll meet Michelle, a listener of the podcast, and also a member of my podcast production team. Michelle has lost 70 POUNDS and has completely transformed this area of her life listening to the podcast and applying what I teach. (You’ll get goosebumps listening to her story and I’m pretty certain you won’t help but smile yourself, as you listen to her share the joy and confidence she’s been able to create!)

If you’re a new listener of the podcast, THIS is gonna be such the most amazing way to go on a  powerfully-curated, guided tour as you listen to ONLY our most popular episodes- from the very beginning.

And if you’ve been a listener for years, perhaps you’re even one of my clients - I INVITE YOU TO JOIN US. You’ll be able to hear the life-changing teachings, the game-changing analogies and all the classic ‘LAST 10’ concepts in a whole new wayat a whole new level from where you are, in your journey today.

Volume Five- LISTEN NOW

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Oct 25, 2021

This week’s podcast episode is a freaking gem.

You just have GOT to listen.

I talked with my client GILLIANNE (love you Gillianne!)

CHECK THIS OUT:
She’s a board-certified radiation oncologist.
She’s a certified life coach.
She’s a business owner & entrepreneur.
She’s a mom of two.

Clearly, she’s a freaking BOSS.

And yet… When it came to her weight and her relationship with food she felt COMPLETELY STUCK.

Even though she was SO close to giving up on losing the 20 pounds she had been struggling to lose for YEARS, she decided it was finally time for making this venture ENJOYABLE and actually having A-grade support - so she took a leap of faith in herself by signing up for my weight loss coaching program.

GILLIANNE LOST 23 POUNDS in THE LAST 10 Program (...and is still losing weight!)

Not only that, but she could barely believe how EASY it was.

She even said to me at one point: ‘Brenda, this is so easy I feel like I’m cheating’

She actually ENJOYED the process and had a GOOD TIME losing the weight. (...whaaat?!?! Yep. that’s possible my friend).

Check this out, I get emails ALL THE TIME saying things like:

‘Brenda I would LOVE to do your program. I've been struggling with my weight my entire life, but I’m just too busy with work, and I’m a mom and I have so many things going on. I just don’t think I can do this right now, maybe down the road when things calm down a bit’...

SPOILER ALERT:
Things aren’t gonna ‘calm down’-  probably, ever.
The ‘kids’ will be here for a while, in fact - you’re gonna be their ‘mom’ FOREVER.
Also, my guess is your retirement isn’t happening anytime soon...
AND there will ALWAYS be - ‘things going on’

If you’ve been struggling with your weight and with food for basically your entire life, SOMETHING IS GONNA HAVE TO CHANGE.

You’re gonna have to make ‘the call’ that even though YES, YOU ARE A VERY BUSY WOMAN with tons on your plate-

YOU MATTER.

YOUR HAPPINESS MATTERS.

YOUR PERSONAL GOALS MATTER.

BEING ABLE TO FEEL GOOD IN & ENJOY YOUR BODY IN THIS LIFETIME, MATTERS.

THE VISION YOU HAVE FOR YOUR LIFE, MATTERS.

I think we can all agree it’s pretty damn unlikely Gillianne was ‘sitting around’ twiddling her thumbs and for that reason was able to lose weight... (NOPE!)

Gillianne was able to lose 23 pounds that FELT IMPOSSIBLE (umm did I mentioned she even had some Thyroid issues going on…) and she did so WHILE LIVING HER LIFE IN FULL TECHNICOLOR.

In fact, one of Gillianne’s MOST favorite things about the program was this:

‘What I was not expecting from this program was FINALLY LEARNING HOW TO UNCONDITIONALLY LOVE MYSELF and be my own best friend. I HAVE LOTS TO SAY ABOUT THIS. I could go on, and on and on. BEST. PROGRAM. EVER.’

If you ask me, THAT right there is absolutely priceless.

And guess what? It required a decision to do SOMETHING DIFFERENT.

IT REQUIRED THE DECISION that no matter how many responsibilities and things were on her plate, SHE WAS A TOP PRIORITY.

Listen to this week's episode and get ready to feel absolutely UNSTOPPABLE and incredibly inspired.

Also, grab a pen and paper and get ready to take some notes from Gillianne because she shares SO MUCH about how she made this possible for herself EVEN AS a busy physician, mom, entrepreneur AND MORE...

If Gillianne could do it, YOU CAN TOO.**

The deadline to enroll in THE LAST 10 Program is this Thursday, October 28th @ 11:59pm.

UPCOMING PROGRAM START DATE: Monday, November 1st

ENROLL IN THE LAST Program HERE.

Oct 18, 2021
Millions of women around the world internally struggle with emotional eating and sabotage (...sometimes, even daily!)

Here’s how it goes down:
You promise yourself you’re not gonna eat ‘x’ food (ie. the bread from the bread basket out at dinner)...

And then the bread arrives, and you have some.

You think to yourself:
‘Dammit, what’s wrong with me?! I said I wasn’t gonna have any. How am I  ever gonna lose this weight? UGHhh. Well, I already messed up, so maybe I’ll just say eff-it - and start on Monday’...

Typically, what ensues is a whole lot of eating. A whole lotta eating, even past the point of what actually feels good for you in your body. (aka: You eat until you feel stuffed. And awful. I know because I used to do the exact same thing).
THIS IS WHAT I LOVINGLY REFER TO AS THE ‘I ALREADY MESSED UP’ PHENOMENON.
(yes, trust me. It’s a thing. But also, you can totally de-condition it!)

One of the MOST common questions I get is - Brenda ‘HOW DO I STOP OVEREATING AND SABOTAGING MY GOALS?!’

In order to ‘stop’ it’s important to first understand what’s causing this...

THE CAUSE OF OVEREATING IN THIS WAY IS: ALL-OR-NOTHING THINKING.

On todays’ episode I break this down in a brand new way, and I also invite you into a new and upgraded possibility for your weight loss AND your life:

LOVE, AS THE NEW BASELINE FOR DECISION-MAKING.

Now, listen- before I get any eye rolls… ; )
And I know, I know this may initially sound way too over-simplified and cheesy, let me tell you: THIS IS THE MOST PRACTICAL AND EFFECTIVE THING YOU CAN DO.

It’s also essential for you to know that your current baseline for decision making is PERFECTIONISM and it’s JUST. NOT. WORKING.

I’M INVITING YOU TODAY INTO A COMPLETELY NEW POSSIBILITY.

*If you are willing to make this one upgrade (from perfectionism as your baseline, to LOVE as your new baseline) ...

Get ready to be done with the struggle.
Get ready to be done with the sabotage.
Get ready to be done with the ‘eff-it’ moments and overeating.

Get ready for SO MUCH MORE LOVE for yourself & your body AND those next-level results.

You do NOT wanna miss this one.
LISTEN NOW.

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Oct 11, 2021

As we celebrate over 250 episodes, almost 5 yrs of ‘THE LAST 10’ podcast…
This LAST 10 special series is gonna be our BEST OF, my greatest hits.
I believe EVERY single episode of the podcast until now, has had its own unique value but in this GREATEST HITS SERIES I’m brining you the highlights of ONLY the very best.

In these special episodes you’ll meet Michelle, a listener of the podcast, and also a member of my podcast production team. Michelle has lost 70 POUNDS and has completely transformed this area of her life listening to the podcast and applying what I teach. (You’ll get goosebumps listening to her story and I’m pretty certain you won’t help but smile yourself, as you listen to her share the joy and confidence she’s been able to create!)

If you’re a new listener of the podcast, THIS is gonna be such the most amazing way to go on a  powerfully-curated, guided tour as you listen to ONLY our most popular episodes- from the very beginning.

And if you’ve been a listener for years, perhaps you’re even one of my clients - I INVITE YOU TO JOIN US. You’ll be able to hear the life-changing teachings, the game-changing analogies and all the classic ‘LAST 10’ concepts in a whole new wayat a whole new level from where you are, in your journey today.

Volume Four- LISTEN NOW

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Oct 4, 2021
When it comes to losing your ‘last’ pounds (and even the first ones!) something that gets in the way for SO many women is that they struggle with taking center stage in their life.

Let me paint a picture…

You end your day  feeling completely, absolutely depleted.
You end your day feeling like 110% of you has been given to everything and everyone else, and you’ve got nothing left for you.Then, enter food... (hello, late night eating!)Food then becomes that ‘go to’.
It feels  like the one thing you ‘get to enjoy’.
It feels like the one time of the day where it’s ‘time for me’.

But if you asked most women, they wouldn’t tell you that THIS is what they wanted for their life...

They wouldn’t tell you that they wanted to feel completely depleted day-after-day, living their life in a way that the only ‘thing’ to enjoy, the only ‘time’ to enjoy would have become a moment with food, at the end of the day on the couch.

Today's podcast episode concept: TAKING CENTER STAGE, it is an invitation to reclaim and restate your position in your life- as being one where you’re not just getting the crumbs of yourself at the end of the day.

It's YOUR LIFE AFTER ALL... right?

Our lives are NOT dress rehearsals. This is it.
And IT MATTERS FOR YOU TO TAKE CENTER STAGE.

This episode is for any woman that’s ever felt like there’s no time for you. That’s ever felt like you can’t even have a moment to yourself. (special shout out to the moms!)

This episode is for any woman that’s ever believed that you can’t do this weight loss thing, that it’s not possible for you, or that you don’t even deserve it.

In this episode you’re gonna learn exactly what to do when your brain wants to tell you that:
- you can’t lose the weight you want to lose
- that you’re not capable of changing the habits you want to change
- that you’re not capable of experiencing emotions without going to food/emotionally eating
- that it’s impossible to achieve the kinds of results you’re wanting to create
- that you don’t deserve having what you want, or Taking Center Stage

Your brain was simply misinformed.

We’re gonna re-educate it.  LISTEN NOW

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Sep 27, 2021

There's thousands of women that listen to this podcast every. single. week.

And there's ONE THING that's keeping THOUSANDS of you stuck (hint- it's what this podcast is ALL about).

You gotta listen to find out.

This podcast is an invitation, from the very depths of my soul - POUR INTO YOU.... Why???

Because we’ve been socialized as women to pour into EVERYONE else, except ourselves.
To give so much OF ourselves, but not to give TO ourselves.

LISTEN NOW

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Sep 20, 2021
This week on the podcast I’m doing something I’ve never done- I’m sharing with you my TOP 4 FAVORITE THINGS IN 2021.

We’re talking… my current favorite supplements, products, and more! If you’re a product junkie (but even if you're not!) you’re not gonna wanna miss this one.

And of course,  I’m not ‘just’ going to tell you about these products, I’ll also be integrating concepts on belief and mindset that will get you feeling empowered and able to get out of any ‘rut’.

Here’s some of the things I get into in this episode:

1. How to be the BEST kind of product junkie, knowing that products alone, in and of themselves will NOT be the ‘solution’ to a weight struggle. They are NOT the end-all-be-all. But! They sure can support your personal goals AND if you’ve addressed the sabotage and the limiting beliefs perpetuating any struggle… they sure can be fun!

2. How to address the fact that NOT ONLY are there differing opinions about supplements, products and yes, even nutrition and weight loss approaches… but in-fact, even opposing opinions and literature. One minute you’re hearing that vitamin ‘X’ is a waste of money, while the next morning you’re hearing on the morning news that it’s essential for a great life and optimal health (WTH!) No worries. I got you. There’s a SIMPLE process and solution.

3. How to stop being a perfectionist and stressing yourself the F-out about things... like supplements, expert recommendations, and on and on...

YES! I'll be including the links to my most favorite products n’ things of the year! (you can find the links in the episode show notes HERE).

But remember products and supplements themselves alone do not and can not create the kind of results and transformation you’re wanting; YOUR MINDSET, YOUR THOUGHTS, & YOUR BELIEFS are always what ultimately allow you to do so.

Make sure to tune in and listen to the mindset gems jam-packed in this episode.

LISTEN NOW

Sep 13, 2021

As we celebrate over 250 episodes, almost 5 yrs of ‘THE LAST 10’ podcast…
This LAST 10 special series is gonna be our BEST OF, my greatest hits.
I believe EVERY single episode of the podcast until now, has had its own unique value but in this GREATEST HITS SERIES I’m brining you the highlights of ONLY the very best.

In these special episodes you’ll meet Michelle, a listener of the podcast, and also a member of my podcast production team. Michelle has lost 70 POUNDS and has completely transformed this area of her life listening to the podcast and applying what I teach. (You’ll get goosebumps listening to her story and I’m pretty certain you won’t help but smile yourself, as you listen to her share the joy and confidence she’s been able to create!)

If you’re a new listener of the podcast, THIS is gonna be such the most amazing way to go on a  powerfully-curated, guided tour as you listen to ONLY our most popular episodes- from the very beginning.

And if you’ve been a listener for years, perhaps you’re even one of my clients - I INVITE YOU TO JOIN US. You’ll be able to hear the life-changing teachings, the game-changing analogies and all the classic ‘LAST 10’ concepts in a whole new wayat a whole new level from where you are, in your journey today.

Volume Three - LISTEN NOW

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Sep 6, 2021
This episode is your antidote for any ‘F’-it over eating and sabotaging habits. >>> It’s a MUST listen, for all my listeners!

If you feel like you can’t trust yourself to eat certain things without overeating (ie- sugar/sweets, nuts, crunchy stuff, etc) …

If you feel like you eat ‘great’ for a few days (or maybe even a few weeks) but then you have a miss step and suddenly you’ve gone off the rails…

If it feels IMPOSSIBLE to get through weekends, vacations or your evenings without sabotaging and overeating…

THIS EPISODE IS FOR YOU.

In this episode I take you by the hand and walk you through a CORE BELIEF SYSTEM that I had to first deconstruct and then re-build for myself in order to stop constantly overeating and sabotaging my results.

I teach you the concept of: BOTH, AND.

This won’t just change your weight loss experience and results, THIS WILL CHANGE YOUR LIFE.

BELIEVING IN MY TOTAL CAPACITY for BOTH, AND revolutionized this area of my life… and BEYOND.

No matter how long you’ve struggled with your weight and overeating, I’M CERTAIN OF YOUR TOTAL CAPACITY.

YOU can also love this area of your life and decondition any habits of sabotage, as well as the struggle.

OF COURSE you can do this, sister. OF COURSE you can-

LISTEN NOW.

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Aug 30, 2021

Most weight re-gain and weight loss plateaus happen because of emotional over-eating.

Another way to say this:

Using food and eating in order to 'manage' certain emotions.

Here's a quick list of the kinds of emotions women tend to over eat about:
Stress, overwhelm, pressure, feeling 'burned out', shame, worry, uncertainty, failure, boredom, feeling 'not enough', urgency, dissatisfaction (...& more!)

It's an ineffective coping mechanism, but yet it makes sense because as humans our brains are wired to want to seek pleasure & avoid pain (Psychology's Motivational Triad)

Which is why, one of THE MOST important skills for losing 'the last 10' pounds (insert your goal here) is the essential life-skill of allowing emotions.

EMOTIONAL COURAGE is the willingness and ability to be with and allow the full spectrum of human emotions.

What I often see is that as my clients are developing the skill of experiencing their emotions (instead of eating about them) they only sorta--kinda, and for limited-amount-of-time allow the emotion, which leads to eventually emotionally over eating when this is the case.

For these reasons, it's important to be able to self-assess if you're FULLY allowing the emotion you're experiencing OR only kinda--sorta, for-a-limited-amount-of-time.

In this episode, I teach you a BRAND NEW CONCEPT: THE FULL SIT.

You'll be able to use this concept as a tool for checking in, and assessing if you are fully allowing your emotional experiences, or not.

If you still end up eating things you know do NOT move you closer to your goal, and if you find yourself still emotionally overeating (eating when you've been feeling overwhelmed, bored, disappointed...) even though you feel like you ARE allowing and experiencing some of these emotions - this episode is for you.

LISTEN NOW

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Aug 23, 2021

As we celebrate over 250 episodes, almost 5 yrs of ‘THE LAST 10’ podcast…
This LAST 10 special series is gonna be our BEST OF, my greatest hits.
I believe EVERY single episode of the podcast until now, has had its own unique value but in this GREATEST HITS SERIES I’m brining you the highlights of ONLY the very best.

In these special episodes you’ll meet Michelle, a listener of the podcast, and also a member of my podcast production team. Michelle has lost 70 POUNDS and has completely transformed this area of her life listening to the podcast and applying what I teach. (You’ll get goosebumps listening to her story and I’m pretty certain you won’t help but smile yourself, as you listen to her share the joy and confidence she’s been able to create!)

If you’re a new listener of the podcast, THIS is gonna be such the most amazing way to go on a  powerfully-curated, guided tour as you listen to ONLY our most popular episodes- from the very beginning.

And if you’ve been a listener for years, perhaps you’re even one of my clients - I INVITE YOU TO JOIN US. You’ll be able to hear the life-changing teachings, the game-changing analogies and all the classic ‘LAST 10’ concepts in a whole new wayat a whole new level from where you are, in your journey today.

Volume Two - LISTEN NOW

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Aug 16, 2021

As we celebrate over 250 episodes, almost 5 yrs of ‘THE LAST 10’ podcast…
This LAST 10 special series is gonna be our BEST OF, my greatest hits.
I believe EVERY single episode of the podcast until now, has had its own unique value but in this GREATEST HITS SERIES I’m bringing you the highlights of ONLY the very best. In these special episodes you’ll meet Michelle, a listener of the podcast, and also a member of my podcast production team. Michelle has lost 70 POUNDS and has completely transformed this area of her life listening to the podcast and applying what I teach. (You’ll get goosebumps listening to her story and I’m pretty certain you won’t help but smile yourself, as you listen to her share the joy and confidence she’s been able to create!)

If you’re a new listener of the podcast, THIS is gonna be such the most amazing way to go on a  powerfully-curated, guided tour as you listen to ONLY our most popular episodes- from the very beginning.

And if you’ve been a listener for years, perhaps you’re even one of my clients - I INVITE YOU TO JOIN US. You’ll be able to hear the life-changing teachings, the game-changing analogies and all the classic ‘LAST 10’ concepts in a whole new wayat a whole new level from where you are, in your journey today.

LISTEN NOW.

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Aug 9, 2021

AWARENESS WITHOUT JUDGEMENT is an essential foundation for creating ANY change.

Most people try to create change in their habits, behaviors and results (especially the weight related stuff!) through self-criticism and/or ‘I’ll start perfect on Monday’ wishful type thinking …

Neither approach is effective, because in either case, the way through to creating change requires  AWARENESS WITHOUT JUDGEMENT.

In order to create change - in your habits and results - understanding your current actions is an important part of the process that can’t be missed.

In this episode you’ll learn HOW you can create awareness without judgement, and WHY it’s an essential ‘building block’ for creating the change and results you’re wanting.

THE CHANGES YOU WANT TO CREATE [and the results you want to achieve…] ARE POSSIBLE.

LISTEN NOW to learn more about this foundational part of the process.

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Aug 2, 2021
I recently got an email saying:
‘I've listened to several episodes of your podcast. Each episode is a welcome dose of wisdom, empathy, responsibility and empowerment. The concept of "making decisions" vs "following rules" was especially empowering to me. I like that you drain the drama out of weight loss, and boil it down to choice and consequence. You've somehow pulled together the body positivity stuff and coupled it with still being able to reach for goals. You are the first person I have ever listened to that holistically addresses all the things I want, and that gives me hope.'

And I gotta say, I totally agree with their observation.I believe this is MY super power.
I've made my approach THIS way, by design.

It’s what I teach ON PURPOSE, because THIS is exactly what I also experienced was missing, and it's what I see missing for sooo many women- which perpetuates the weight struggle.

OWNING YOUR 'ISH' matters.

It matters because it's the very individual, adequately nuanced, AND ABSOLUTELY POWERFUL approach for decision making- that most weight loss and nutrition programs are NOT equipped to support diverse women (from all walks of life) in the complexities of....

The way I teach it, and the way we approach it is this one-of-a-kind nuanced and completely unique space of BOTH giving yourself permision you want what you want, YES, including losing weight.

AND ALSO paired with making yourself the head decision making and authority of HOW exactly it is that you do that; DE-CONDITIONING the beliefs of diet culture; and de-programming the all or nothing thinking of diet mentality because THAT is what creates so much emotional suffering and stuckness.

I went to this place with myself:
A place of no judgement for decision making + OWNING MY 'ISH'.

In order to be able to arrive here: EMPOWERED & FREEDOM.

*VERY IMPORTANT*
YOU CAN'T BUILD EMPOWERMENT or freedom ON SHAME OR JUDGEMENT.

This matters my friends, because a lot of you are constantly 'low key' 'should-ing' yourselves and not actually letting yourself make YOUR deliberate decisions from a place of no judgement... where you make TRUE CHOICES- FOR YOU, FOR YOUR LIFE, FOR YOUR BODY, based on what you want, knowing exactly what works for you.

If you want to ARRIVE at a place, where you’re able to experience peace, freedom, confidence and TOTAL AGENCY in this area of your life... and you wanna stop feeling shame, inadequacy, or deprivation: YOUR NEW BASELINE, THE NEW HOME BASE THAT YOU BUILD ON AND MAKE DECISIONS FROM will need to be: no judgement.

Understand what works for YOU.

Decide THAT is what you want for YOU.

DO THAT.

And, then (of course)  OWN. THAT. ISH.

Listen to the COMPLETE EPISODE HERE.

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Jul 26, 2021
It's been statistically proven that Home Court Advantage is a REAL THING.

It's been proven and supported by data in sports, and today I explain to you why THIS psychological phenomenon ALSO MATTERS SO MUCH FOR YOU in your life.

In todays episode I teach you how this concept applies to YOU and YOUR GOALS.

I break down:

-WHAT does it mean to create 'home court advantage' for yourself.

-WHY creating a home court advantage matters as you pursue your goal(s).

-HOW you can start to create a home court advantage for yourself, if it's not something you've been doing.

ps- even if you're not 'into sports' and feel skeptical about cheesy sports analogies... you GOTTA listen to this one.

Creating a 'home court advantage' for myself - changed my life and allowed me to RADICALLY transform my results.

LEARN how you can do the same, listen now!

xo
Brenda

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Jul 19, 2021
On this weeks' episode, I answer a question from a podcast listener.

'What you are doing a the gym to look lean AF on your website' ...

Oooooh and let me tell you - this question got me a bit fired up (in the best way ;)

Check out the FULL EPISODE, to hear what I have to say about this one!

xo
Brenda

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Jul 12, 2021
Taking responsibility is NOT the same as ‘blaming’…

(*they are oooh-sooo-different!)

Blaming yourself feels miserable.

Taking responsibility [for learning & finding solutions] IS POWERFUL.

When it comes to learning and finding solutions for anything you’re wanting to change, create or problem solve; taking FULL responsibility is essential.

There’s a simply-but-life-changing approach I’ve had in my life in order to ensure I always learn what I need to learn, always find the solutions I need to find, and always get the inspiration that I’m needing.

THIS is why I never ‘get stuck’.

THIS is why I’m constantly up-leveling the areas of my life that I set out to up-level.

I believe that inspiration and solutions and learning can come from anywhere. I know that I’m in charge and fully responsible for finding the solutions, inspirations and things I need to learn; and then applying it (as much, as often, as long as needed).

It’s a very simple, uncomplicated (yet, game-changing!) approach that you can use in ANY area of your life, including your weight loss goal or any goal related to your relationship with body image/food.

In this episode I teach you how to use the tools and the skills you’ve acquired and consistently apply them in your life in order to STOP FEELING STUCK with any weight/food related goals and to make positive, lasting change in all areas if you life.

My mission is to help you FEEL FULLY EQUIPPED to get unstuck..so that you can be your badass self in ALL areas of your life (including this one!).Check out this episode to learn more about my approach to learning and solutions, and how to apply it to your life!

xo Brenda

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Jul 5, 2021
I LOVE TO TRAVEL. I love vacations.

...I mean, who doesn't right?!

Well, you'd think that was the case, but so many women feel nervous, worried, fearful, and mistrusting of themselves because they don't believe they have the ability to ENJOY a vacation without 'total sabotage', without 'blowing it.

[especially as the world re-opens post covid, and perhaps you haven't traveled in a while... ]

Some women don't even believe it's actually possible, but I'm here to tell you it is possible.

And also, I wanna tell you I get it.

Vacations and Travel for me used to be a guaranteed mental & emotional struggle, tons of sabotage, sooo much overeating and even ended up feeling physically sick and uncomfortable as a result of my 'F-it I'm on vacation' mentality.

So even though I've always loved traveling, this was always unwanted mental chatter that ultimately TOOK AWAY from my travel/vacation experiences.

ENOUGH IS ENOUGH.

You deserve to enjoy your vacations and your world travels:

WEIGHT DRAMA FREE. FOOD DRAMA FREE.

When I travel now or have an upcoming vacation I can just be excited and ENJOY- because I have total peace. TOTAL TRUST. TOTAL CONFIDENCE.

(no more food worries. no more weight worries.)

I know this is what so many women are wanting (it's what I so desperately wanted!).

In this episode I teach you how to shift from 'F-it' vacation thinking, or Perfectionism and Fear (*which BTW- typically leads to more emotional eating) to BRAND NEW DIFFERENT APPROACH.

It's likely not what you're expecting.

It's changed my life.

(including my travel and my vacations!)

Give yourself the gift of TRUST, PEACE, CONNECTION & CONFIDENCE for your upcoming vacation and travels.

LISTEN TO LEARN MORE!

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Jun 28, 2021

Women often feel insecure, guilty, ashamed and even secretive about the health/weight/body goals they have or WANT to have.

Women also experience SO MUCH fear and worry of judgement or rejection about health or weight related choices they make for themselves- particularly in social settings. (ie. when you're gonna be the only one NOT having a piece of cake. What will people think? yikes!)

The struggle is real.

Trust me. I've been there personally, and I've coached hundreds of clients on their very real fears of judgement and rejection (we coach on this almost weekly! never fails to come up. It's a classic.)

THIS truly is such a 'classic' element of sooo many women's ongoing experience of a struggle.

THE GREAT NEWS:

Just because it's been this way, doesn't mean it needs to feel this way forever. It's COMPLETELY possible for you to actually feel TRULY unapologetic and EVEN PROUD.

I've been able to transform my experience in this area of my life from feeling: deep painful shame and constant insecurity to now feeling: TOTAL CONFIDENCE (...and yes, even pride!)

Life coaching isn't about everyone's life and life choices looking the same... (hell to the naw)

THE LAST 10 approach with life coaching is about YOU as a totally unique individual (one-in-a-billion!) becoming FULLY equipped to create and live your life YOUR WAY.

This episode is a must listen. You'll learn about HOW YOU can transform this area of your life so that you can feel unapologetic confidence and even- PRIDE!

To learn HOW TO BODLY CREATE, LIVE & ENJOY the life, lifestyle and results you're wanting- LISTEN NOW.

#HappyMonthofPride

xo
Brenda

 

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Jun 21, 2021

One of the biggest issues brought to me by clients is this: 'I just don't know how to relax and unwind without food at the end of the day/week'...

Here's the thing:
OUR HUMANS BRAINS ARE DESIGNED TO SEEK PLEASURE AND AVOID PAIN. (It's part of something called the Motivational Triad!)

In short, it makes TOTAL sense for us as humans to seek forms of 'Escapism'.

ESCAPISM is defined as a mental diversion within our daily life and /or an 'escape' from the day-to-day routine activities.

I can't tell you how many women I've coached who have told me that they don't know how to relax, and that their ONLY method of escapism involves food.

In this week's podcast episode, I teach you the importance of NOT judging yourself or ANY forms of escapism  :no_entry_sign: but instead, to simply understand your mind, your brain, your choices, actions and  results so that you can do 'ESCAPISM' ON PURPOSE. (That's ultimately what matters.)

If you feel like food is your only means of escapism, I want to invite you to diversify your options...to explore other means of escapism on purpose that work for YOU.

It's essential that we teach our brain how to relax, unwind, decompress and have other means of escapism that FIT INTO YOUR LIFE; that contribute to your life in a way that works for you.

NOT JUDGING my human brains' desire for escapism (motivational triad, remember!) and INSTEAD doing it 'on-purpose' has revolutionized my life (and results!).

To understand how to choose forms of escapism that work for you- LISTEN NOW.

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

Jun 14, 2021

In this SPECIAL EDITION episode I'm joined by Judith Gaton- Master Style Coach and expert, to address ALL your swimsuit questions & woes!

We talk about:
-Swimsuit Bodies
-Swimsuit Confidence Mindset
-Practical shopping recommendations
-Style Pro Tips

Anything and everything you've ever wanted to know about how the heck to actually ENJOY swimsuit shopping, FIND what you're looking for that MEETS YOUR INDIVIDUAL NEEDS and (very importantly) HOW TO OWN IT once you've made your purchase (...yes, sister!)

We believe that EVERY BODY is a 'swimsuit body' & we teach you how any woman from anywhere can strut whatever bathing suit she puts on her body WITH UNAPOLOGETIC CONFIDENCE.

It's all here.
LISTEN NOW

psst... Wanna learn more from Judith?!She's created the Ultimate Swimsuit Guide for you HERE - http://www.judithgaton.com/swim

xo
Brenda

To lose your ‘last 10’ using my proven method JOIN THE LAST 10™ Program-
GET ALL THE DETAILS HERE: www.brendalomeli.com/thelast10

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