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PODCAST

Fitness & Sushi

Fitness & Sushi is the podcast for women ready to stop dieting and start healing. Hosted by Deanna Schober, creator of the Ideal Body Formula™, this show helps women over 40 recover from decades of emotional eating, binge eating, body image issues, and yo-yo dieting. This isn"t about willpower, calorie counting, or chasing the next diet trend. It"s about healing your relationship with food, your body, and your mind — so you can finally feel in control around food, stop obsessing over your weight,

health & fitness nutrition

All Episodes

01:16:15

[Diet Culture Rehab] Day 3: Reclaim Your Body

Fitness & Sushi ·

2024/10/24

Welcome to the third and final day of the Diet Culture Rehab Challenge. This is a recording of the third day of the challenge, which was presented LIVE to people who joined the challenge. The challenge is 3 days, with each day working on a key strategy for breaking free of Diet Culture. Day 1 – Reclaim Exercise: Release the need to use exercise for body control, so you can enjoy it and build lasting consistency Day 2 – Reclaim Food: Learn how diet culture created the willpower problems you think

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01:12:51

[Diet Culture Rehab] Day 2: Reclaim Food

Fitness & Sushi ·

2024/10/23

Welcome to the second day of the Diet Culture Rehab Challenge. This is a recording of the second day of the challenge, which was presented LIVE to people who joined the challenge. The challenge is 3 days, with each day working on a key strategy for breaking free of Diet Culture. Day 1 – Reclaim Exercise: Release the need to use exercise for body control, so you can enjoy it and build lasting consistency Day 2 – Reclaim Food: Learn how diet culture created the willpower problems you think you have

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52:07

[Diet Culture Rehab] Day 1: Reclaim Exercise

Fitness & Sushi ·

2024/10/22

Welcome to the first day of the Diet Culture Rehab Challenge. This is a recording of the first day of the challenge, which was presented LIVE to people who joined the challenge. The challenge is 3 days, with each day working on a key strategy for breaking free of Diet Culture. Day 1 – Reclaim Exercise: Release the need to use exercise for body control, so you can enjoy it and build lasting consistency Day 2 – Reclaim Food: Learn how diet culture created the willpower problems you think you have and

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42:24

266. The Formula for Breaking Free From Diet Culture

Fitness & Sushi ·

2024/10/21

In episode 266 - “The Formula for Breaking Free From Diet Culture”, you'll learn... 🔶 How Diet Culture has been setting you up for failure with food 🔶 Why the scale is doing more harm than good 🔶 How freeing yourself from Diet Culture opens up more space for what really matters in your life 🔶 The key for unlocking the joy of movement so that you'll have lasting consistency 🔶 Why trying to control your body keeps the diet cycle going strong …and much more! So check the episode out. If you like

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43:41

265. How to Approach Nutrition and Exercise During...

Fitness & Sushi ·

2024/10/13

In episode 265 - “How to Approach Nutrition and Exercise During Periods of Emotional Distress”, you'll learn... 🔶 Why emotional distress can drastically change your eating and exercise habits 🔶 The importance of gentle movement when intense exercise feels like too much 🔶 Why restrictive diets can worsen emotional distress and what to do instead 🔶 How to give yourself grace and avoid guilt around your eating and exercise routines during stressful periods 🔶 How to use nutrition and movement as

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42:35

264. How to Handle Sudden Unexpected Weight Gain

Fitness & Sushi ·

2024/10/06

In episode 264 - “How to Handle Sudden Unexpected Weight Gain”, you'll learn... 🔶 How to reframe the situation to keep you from diving back into restrictive diet habits 🔶 Why weight gain doesn't mean failure 🔶 The adjustment process if changes need to be made 🔶 Why weight fluctuations are actually a normal occurrence 🔶 How to ensure the weight gain doesn't impact your self-worth …and much more! So check the episode out. If you like it be sure to subscribe to the show and give it a 5 star rating

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47:52

263. How to Let Go of Calorie Counting and Find Peace...

Fitness & Sushi ·

2024/09/15

Most people would prefer to not have to count calories, but they're afraid to give it up. They think they will lose control around food. They think they won't be able to lose weight. They think it works for them. None of these things are true if you're struggling with your food and body. Instead, the peace and freedom around food that you want won't be found until you break from the calorie obsession. Let me be clear, though. There's nothing inherently wrong with calorie counting - UNLESS you

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42:56

262. How to Reignite Your Motivation When You've Been...

Fitness & Sushi ·

2024/09/08

There's a tendency for people to always be seeking out more motivation so that they don't have to keep relying on willpower to push them. This might actually work - IF we weren't approaching motivation wrong in the first place. If you make the necessary shifts, you won't need motivation to sustain you. Instead, the healthy behaviors you want in your life will become the easier and more effortless choices to make (and do). In episode 262 of Fitness & Sushi, Deanna and I are going to debunk some of

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49:28

261. The 3 Biggest Mistakes Diet Culture Taught You

Fitness & Sushi ·

2024/09/01

What if I told you that I could guarantee a 50/50 chance you'd end up gaining weight if you tried following a Diet Culture approach to lose weight? Would you take those odds for a chance of success? But wait... the other 50% chance isn't all a success. Instead, nearly all of that percentage will lead to some weight loss followed by you regaining the same weight you lost. The "real" success, measured only in long-term pounds lost (ie not necessarily ending body image struggles, food obsession, etc,

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51:15

260. Can Weight Loss and Healing Your Relationships...

Fitness & Sushi ·

2024/08/25

In episode 260 - “Can Weight Loss and Healing Your Relationships with Food and Body Coexist?”, you'll learn... 🔶 Why the traditional diet mindset can undermine your efforts to heal 🔶 How to approach weight loss without falling back into harmful diet culture habits 🔶 How to identify when your weight loss goals are in conflict with your body acceptance journey 🔶 The psychological impact of trying to achieve both weight loss and healing 🔶 Why long-term health should be prioritized over quick fixes

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44:38

259. How to Get Started on Your Journey to Food Freedom

Fitness & Sushi ·

2024/08/18

So you're ready to end your lifetime eating struggle but you have no idea where to even start. It seems like there are a lot of things you need to do and you're starting to feel confused and overwhelmed. Before you even start trying to change your behaviors and create new habits, there are a few other things you absolutely must do in order to succeed. Most people either forget to do them, or they don't even realize they are supposed to. As a result, they try to change their habits, only to end up

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45:17

258. How to Turn Exercise Into the Highlight of Your Day

Fitness & Sushi ·

2024/08/11

We don't think about exercise the right way. We think of it as this compartmentalized aspect of our day that stereotypically includes either strength training, or cardio, or both. It's just another obligation for most people, whether you're the person who struggles to consistently work out, or you're the person who is afraid to miss a workout. There are of course those who live an active lifestyle without even thinking about it. Movement feels easy and effortless to get done consistently, even if

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47:23

257. How to Build Resilience Against Emotional Eating

Fitness & Sushi ·

2024/08/04

I believe that everybody emotionally eats to some degree. It's normal and can be very regulating. As we usually say - it's not a problem until it's a problem. But for many people, emotional eating has become a problem. Overcoming emotional eating is a multi-part process that includes addressing restriction and deprivation, directly meeting your needs, learning how to productively cope, and some smaller steps in between. We've laid that process out in detail in many episodes already. This time we're

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01:11:52

Food & Body Workshop: How to Stop Thinking About Your...

Fitness & Sushi ·

2024/07/28

On July 24th Deanna did a live Food and Body Workshop where she taught a group of women how to overcome their preoccupation with food and their body. She showed them why this lifetime obsession with looking a certain way happens, and why it's not your fault. And she laid out a better path to take to achieving your Ideal Body - one that doesn't keep you trapped in a prison of food rules and conditional self-worth. The LIVE workshop is over, but she's sharing the replay of it here on the podcast. To

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48:31

256. How to Be Fit Without Following Diet Culture

Fitness & Sushi ·

2024/07/14

When people decide to get themselves out of Diet Culture, they're confused about how they're supposed to change their physical activity. It's still important to them that they achieve their fitness goals, but they're worried they're making the wrong choices. Is forcing yourself to work out considered Diet Culture? What about tracking your workouts? Is that the equivalent of calorie counting? Are you supposed to change up your workouts? Not push yourself too hard? How is that going to impact your

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48:12

255. How to Enjoy Your Vacation Without Stressing...

Fitness & Sushi ·

2024/07/07

Vacations are meant to be enjoyable, but many times concerns about our body, food, exercise, and navigating personal relationships get in the way. The standard Diet Culture advice tends to focus on getting in shape for your vacation and how to eat and exercise while you're there to keep it in great shape. But what normally happens is you get thrown into a binge-restrict cycle, and you become more food and body focused than ever. Judgmental comments from family about your body and the food you're

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41:51

254. How Changing Your Perceptions Will Lead to...

Fitness & Sushi ·

2024/06/30

When people join our Mentorship program, they typically struggle with how they perceive and interpret the situations they experience in their life. These perceptions are keeping them stuck and preventing them from experiencing the life they want. They lead to self-sabotage, feeling bad about yourself, unwanted eating behaviors, motivation struggles, and much more. So you can understand how important it is to find and root out these limiting perceptions. Having the right perceptions of the situations

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45:01

253. How to Navigate Social Situations Without Dieting

Fitness & Sushi ·

2024/06/23

In this episode - “How to Navigate Social Situations Without Dieting”, you'll learn... 🔶 Strategies for enjoying get-togethers without food anxiety 🔶 How to handle food pushers with confidence 🔶 How to enjoy celebrations without overeating 🔶 Why "pre-dieting" doesn't balance out social overeating 🔶 How to feel comfortable eating differently in public 🔶 What Deanna, Amsterdam, and Taylor Swift all have in common …and much more! So check the episode out. If you like it be sure to subscribe to

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43:45

252. What To Do If You Start Slipping Back Into Diet...

Fitness & Sushi ·

2024/06/16

It's normal to have thoughts and urges about wanting to diet. And it's normal to romanticize the good parts of Diet Culture while ignoring the bad parts. We selectively remember and focus on the parts of dieting we did like - body change, "confidence", etc. But we block out the parts we hated - constant food and body obsession, feeling restricted and deprived, never getting long-term results, etc. What isn't normal, or rather - helpful, is letting those thoughts overtake you to the point that you

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42:01

251. How to Eat When You Aren't Dieting Anymore

Fitness & Sushi ·

2024/06/09

Pretend for a moment that you're ready to give up dieting. One big problem is that you just don't know what eating without dieting is supposed to look like. You've lived so long following diet rules, that without them you feel a little lost in space. The good news is that there's no reason to feel that way. There actually is a framework and process for you to follow that guides you to YOUR unique eating style. In episode 251 of Fitness & Sushi, Deanna and I are going to show you how to go about the

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