The Secret to Your Summer Body

by | Jun 27, 2024

We’re talking all about the secret to your summer body. Maybe this summer, you’re looking to continue a weight loss journey. Maybe you’re looking to start a weight loss journey. Maybe you’re looking to not gain any weight this summer. 

I’ve been in the health fitness and gym business for decades, so I know that we get in a cycle where we work out for 8, 9, 10 months max out of the year. Then we get to summer, where we can easily get off track. I don’t want that for you. I’m all about resting for the summer, vacationing, having very little of plans, being more spontaneous, relaxing 100%. 

Maybe that’s really not in the cards for you at all. Maybe you don’t have kids that are in school, you’re not a teacher, your schedule doesn’t change. You don’t necessarily take vacations in the summer. Maybe it’s actually a busy season for what you do in your work. Either way, I have you covered. 

I think it’s really important to figure out, from the very beginning, what it is that you actually want to accomplish over the summer. If you do want some type of weight loss, or some type of body composition change, or you just want to be able to maintain where you’re at, we want to know that. We want to be very clear and redirect our brain if it gets off track. 

My goal for today is to give you actionable items, not just actionable, but really practical, tactical and actionable. I want to invite you, please think about joining me inside my Society membership. I’m doing a masterclass on the Secret to Your Summer Body. It will drop with an actual program to get started, so you’ll have something to follow.I’ll have a coaching call that will accompany it, two weeks down the road. That will all be the June masterclass inside the Society. You should join. Why not? 

Why not invest in yourself? I think that’s the number one tip I’d have for anybody. If you want to get your summer body, your full body, your best body, your ideal body, or whatever you’re trying to achieve, you’re going to achieve it a lot faster with somebody who’s already done it. Somebody who can show you the way, who is a few steps ahead of you, who can see your blind spots that you can’t see you’re too close to the project. That’s why people get coaches. 

Inside my Society membership. My membership is small. It’s not 10,000 people where you’re number 9992 and nobody sees your comments, or nobody sees that you have a question or you can’t get a hold of anybody. I have to say it’s pretty personable. You can get lots of help inside this particular membership. I invite you to check it out. That’s my number one. 

If you’re still unsure, I’m going to definitely give you what I think is going to add up for your best summer ever. I think for most of us it doesn’t include counting macros, or freaking out about this particular social event, that party, that vacation, this restaurant. 

  • Do I need to bring a food scale? 
  • Do I need to pack my own food? 
  • Will they have anything I can eat? 
  • Will this be a problem? 
  • Will I be overly hungry or hangry? 
  • Or just miserable? 

I don’t want to spend 2, 3, 4 months thinking about food all the time. I just want to stop doing that. 

What is practical, tactical, and actionable?

When I talk about practical things like what would be practical? I really do think of the word easy. It’s kind of like oh, nothing’s easy, right? But if it could be easy, what would I do? How could I manage my weight loss? Or my weight loss maintenance? How can I make it easy? How can you make it simple and mostly sustainable? What’s really practical? If it’s extreme, if it’s a crash diet or food in a box, if it’s difficult, complicated, I need to have 8 million different apps and scales and measuring cups, and I have to record every single bite, is that really practical for me? Could I do it for a little while? Maybe. But what’s going to be waiting for me on the other side? Is that something that I really need to go through? Am I just going to repeat a cycle of yo yo dieting? 

When I think about being tactical, I really think about okay, we can get a lot of tips, tools, frameworks, and strategies but they have to work for your schedule, your lifestyle, and where you want to go. What do you actually want to accomplish? Then the tactics make sense. Not every tactic works for every person. 

Then there is actionable. We have to be able to have some data. We have to be able to see what we’re executing. We have to have a plan and it has to be measurable. We want to be able to have some way to assess, how did this work? How could it be better? What are we always going to be tweaking? Life is not this sort of stagnant thing where everything I do is always the same. I have to brush my teeth at the same time every single day? No, I could brush my teeth at 7am or 7:05, or 7:30. That’s kind of how we need to approach our weight loss. It doesn’t have to be that rigid.

I think about being practical, tactical and actionable. Then, of course, we’re going to have all those thoughts and feelings. I think we want to be curious about them. If you have a pen and paper. I’m going to rattle off 11 things that I think that will help you get your summer body and none of them are a big secret. I’m going to shed some of my own thoughts on where I would focus. Again, the biggest secret to getting help is to get into a community of other women who are also wanting to lose weight or maintain their lost weight or just not like they’re still losing weight. Maybe it’s not this summer that they’re really going to focus on it. They just want to maintain where they’re at right now. 

I’m a gym owner and I’ve trained 1000s of women, so I know for a fact how many people will roll back to the gym mid September, 1 week in October sometimes and just be like, Yeah, I gained back everything that I lost. I gained 10 pounds over the summer, 12 pounds over the summer. I don’t want that for you and you probably don’t want that for you. All right. Let’s go. 

1) Eat enough food.

I’m just going to tell you, eat enough food. Eat enough food, period, end of sentence. Even the food at meals. I usually ask women a bunch of questions when I talk to them. When we’re maybe on the phone talking about Self Made, maybe it’s just through messenger trying to ascertain what is the obstacle, right, what’s in your way and let me just find out a little bit more. It’s almost like I have this mental checklist that I go through. 

One of the questions I always ask is, do you eat enough at meals? The answer 99.9999% of the time, women will tell me Yeah, I do. Then I asked how many meals a day do you eat? Oh, I eat three meals. Okay, are your meals like 5, 6, 7, 800 calories a piece? Because if let’s say they were 700 calories apiece, that’s about 2100 calories. They are more like 200 and 300 calories for most women because we’ve just constantly been on a diet and we’re reading the labels and I’m gonna have a small yogurt and fruit for breakfast. Then for lunch, I’m gonna have a small salad and two ounces of turkey and then for dinner I’m gonna have a Lean Cuisine or something. Then we ended up undereating. 

Here’s the thing, I know, yes, weight loss, fat loss is going to happen when you’re in a caloric deficit. It’s funny because I heard some fitness influencer kind of talking about this like, well, there’s no way that eating too little is causing you to be overweight. That’s impossible. Have you ever seen a POW? Like, oh my god, this woman is like talking about a prisoner of war. Somebody who’s been in war times and they’ve probably been held captive for like five years. Yeah, that person is emaciated, has no muscle mass, has no health, teeth are falling out, has no nutrition. It’s very hard to compare a woman on a diet to somebody who’s a prisoner of war. 

I appreciate somebody who is in the entertainment business. The fitness influencer entertainment, but I just need to say, I’ve been working with women for a long time. Over and over and over, when I have women in a variety of programs we start to say, hey, build a meal like this. Build it with this much protein, this many carbs, this much fat and this many vegetables. Build a meal with these components in approximately these amounts. 

At first, it’s like, Whoa, I can’t eat all this food. Okay, fair enough. I’m never going to force feed somebody and say you must eat something when you’re not hungry. That’s not going to work. But over time, upping somebody’s calories and not just empty calories, I’m talking about real food that’s lots of real protein or real vegetables. Getting somebody to eat more does help. 

This might be you right now. You’re just living in diet land and you’re under-eating all the time. You’re not going to be able to go from 1000 calories to 2000 calories. I don’t recommend that either. I’ve seen that happen, people who did get with a coach or a trainer and did identify that they have been under eating for a long time. You can’t make that giant step right away. It is a process to really rebuild your metabolism. 

I get it there are a lot of people who’ve been preaching 1200 calories is what an adult woman needs, 1200 calories. Then it’s like, Well, okay, 1200 worked for a while, so now I’m going to drop to 1100 and then maybe 1050, 1000. These incredibly low calorie diets, and they will work until they don’t. Until your body’s like, Yeah, we cannot give up any more of our resources. We don’t want to lose more muscle. We don’t want to lose any bone. We don’t want to lose anything, we have to hold on. This is a true fact. 

What happens a lot, for summer especially, is we’re doing all of the things like under-eating and dieting all week, so that we can indulge all weekend. Or under-eat all day, so that I can just overeat all night. What if instead, you had three or four meals? Whatever your schedule requires, that were full meals. Like you ate food. 

Imagine your 16 year old daughter sitting down, and she’s ready for lunch. Are you giving her a small granola bar and an 80 Calorie yogurt and say, Okay, here you go? No, you wouldn’t. Her caloric needs are much higher than that, as are yours. 

Obviously, if you’ve been dieting a long time, it is a process of eating more quality and more in general. I’ll get to whythat is really hard mentally. I’ve had women who’ve just flat out fought me on this, like, I just need to eat less than 1200 calories in order to lose weight and that is what I’m going to do. Okay, I can’t make anybody eat. But I can tell you the big picture for having less body fat and overall, that lean muscle that has a particular aesthetic that you’re looking for, that you want to look like, you work out, you’re going to have to actually eat food.

I get that you have to be in a caloric deficit, what’s happening is under eat, under eat, under eat and then now I’m at McDonald’s, or eating a whole pizza or drinking a whole bottle of wine. I’m more in sort of this yo-yo cycle. And again, that doesn’t work for fat loss, either. 

2) Eat protein at every meal.

You’ve heard me say this over and over, I’m just going to say it again, eat protein at every meal. Even if your meal is a snack, eat protein. You want a big fruit salad, add some Greek yogurt to that. Add protein to everything you eat. It’s going to help you feel fuller longer, it’s going to avoid that blood sugar dip. 

Again, not a problem, it’s normal. Like if you eat a bunch of fruit, your body is going to be happy. It’s fine. You get lots of vitamins and fiber and all sorts of goodness from fruit. But without protein or fat or anything else, we are just going to have our blood sugar up. We’ll feel great, have lots of energy, it’s fantastic until it comes right back down. Depending on who you are, this isn’t the same for everyone, you’re going to notice most likely you’ll feel better, meaning more full and satiated longer when you can add a protein to that. 

It just might be that you love fruit all summer. How can I just add it to my breakfast or add it to my lunch or add it to my dinner rather than eat it by itself in the middle of the day? Again, I’m just here to give you the secrets to your summer body so that you can still eat the things you like, pair it with a protein.

3) Walk every day or as often as you can. 

If you can’t go every day because you got sick or you’re traveling, or whatever, that’s not a big deal. It doesn’t have to be obsessive compulsive walking every day. If we want to talk about a strategic goal? We want to be practical, we want to be tactical, we want to be actionable. How can I just fit in little bits of walking? How can I fit in 10 minutes after lunch? Or 15 minutes after dinner? How can I do 10 minutes in between meetings? How can I get more steps in? That’s all. It doesn’t have to be that I have to walk five miles a day or nothing. I have to have this one particular walk or nothing. Fit it in as often as you can. 

4) Strength training. 

I talked to a lot of you and we want to Lose weight, we want;

  • to lose body fat, 
  • be leaner, 
  • look like we work out, 
  • live a long time, 
  • have good health markers. 

We want all these things, except we’re missing something, and that is strength training.

That doesn’t mean you go from not strength training to Arnold Schwarzenegger, or you go from not strength training to every day in the gym, not strength training two hours in the gym, not at all, it is baby steps. Whether the baby steps are doing something in your home with a set of 5 or 10 pound dumbbells, or you go to your local gym, and you learn how to use machines, baby steps. 

I am telling you, if there is one thing that is going to help you, it’s strength training. I don’t care if you’re 50, 60, 70, and you haven’t done it, it’s not too late. If you’re listening to this in your 20s and 30s, then you have no excuse. Get your ass to the gym. I pretty much think 15-20 minutes as a starter for strength training is fine. I definitely tell my clients that you don’t need to be in there for an hour. If you are, you’re on the internet, you’re looking for songs or dicking around, you’re not strength training. You don’t have to do that much. 

5) Sleep. 

What I’ve noticed already with the seasons changing and the clocks changing, you’re sleep is going to be affected when the sun is coming up earlier and setting later. Our eyes can see the light, literally. That sends a message to our brain to wake up. So you may have to make adjustments. 

I talk to clients all the time, and really dig into okay, what time do you go to bed? Why are we going to bed at 11? Or 12? Or 1? Why can’t we go to bed earlier? Why can’t we eat dinner earlier? Why can’t we wind down earlier. 

Sometimes trying to figure out our sleep means that we have to work our way backwards and find out okay, what is my regular bedtime? What is the bedtime routine? When do I say okay, the laptop shuts, the phone shuts, I start to wash my face, brush my teeth, take my supplements, turn the air conditioning on and all the things I have to do. I get in bed and read a book or do whatever I do. 

You want to try to sleep seven plus hours a night. Sleep is magical, you know why? You’re going to wake up and not be cranky, exhausted, foggy, having lots of food cravings, and this is going to tie into something.

7) Alcohol.

I’ll skip over number 6, I’ll just go right to it. Summer is notorious for alcohol. Then again, so is the fall, the winter, and the spring now that I think about it. Living life seems to be like an opportunity to drink. If you’re a social person, and you drink alcohol, you might want to just check in with yourself. 

  • How much of the drinking is planned? 
  • How much of it is unplanned? 
  • How much do you enjoy drinking? 
  • How much does it add or take away from the quality of your life? 

I will tell you as much as you might think that having a drink relaxes you so you can have a good night’s sleep, you are only partially right. Yes, alcohol will relax you. It gives you a very unrestful sleep. 

I’m going to sound like your mom, I’m going to sound like just Debbie downer, one of my daughters told me that I was just very negative about everything and I’m always finding the danger and all the things. I’m a mom, I’m always looking for the possible dangers in all the things. I just have a theory from being alive and being a woman that nothing good happens from drinking. Not one thing good happened from drinking. Especially the more drinks you have, the later it gets, the more bullsh*t is going to happen. Either you feel worse, you start f*cking eating, you make bad decisions, you misinterpret things, you say sh*t that you would never say, whatever.

There is this thought that drinking is fun and drinking with my friends is fun. This is how we have fun and this is how we connect and everybody’s drinking but when you really look back on it, it’s mostly just a recipe for bad things to happen. I’m sorry, I know I sound like your mom. 

I just don’t drink that much anymore and it’s partially because I realized for me, I don’t get anything from it. Do I like wine? Oh, I do. I definitely do. I realized that I really like the whole ritual of it. I actually like looking at bottles of wine, reading the label, researching, is this a good year for this Merleau? I love all of that. I love buying it and I love having it in the house. But I realized a long time ago, once I had kids, it wasn’t very relaxing to open a bottle of wine at home. It just wasn’t relaxing when I have little kids. Like what am I going to do just sit here and drink? No, I have kids. They need a bath, or they need to go to bed or they have to do their homework or whatever. I don’t know what I’m doing. So I have wine in the house. I just don’t drink when going out to dinner. Yeah, I like looking at the wine list. 

I think like a lot of you, we become habituated to let me see the wine list. I still look at the wine list. I do. I still think about ordering a drink. If I don’t order wine right away, then I just don’t. If I need to make that decision really quick, I’m just going to get a glass of water and a diet soda. Then I’ll eat my food and then I’m good. I’m all done. That’s it for me. 

There’s nothing wrong with looking at the wine list. There’s nothing wrong with thinking about drinking or enjoying drinking and not drinking. That’s what I’m going to tell you. I think if there’s one thing that’s really changed for me overall over the last two to three years is my decline in drinking and my decline in fun. Clearly my decline in becoming a fun mom has just reached its pinnacle. But for a lot of my clients too, alcohol was a crucial key. Again, I’m not pushing a no alcohol or you’re a bad person or I am an anti drinking coach. 

We get it all inside of self made and the Society, If we talk about over consuming, overeating, over drinking, over shopping, doing things to buffer or having feelings of being bored or lonely or trying to fit in or go along to get along all that stuff does come out. But I think alcohol does get in your way.

I get it, the summer is vacation and I’m at the beach and I’m by the pool. I do understand when it gets nice out for whatever reason, I think about how nice it would be to sit on an outside deck overlooking a beautiful view, having dinner and wine. It’s just for whatever reason, my brain has picked all of that out. And that’s okay. 

I really do think that part of you losing weight and keeping it off is planning ahead for alcohol. Not, Oh, someone offered me alcohol so I will take it, but me planning ahead is saying yes. In the moment is not planning ahead. But if you know you’re going out with your college friends to a special restaurant or to date night or you’re on a vacation in Paris, and you’ve picked out the most incredible restaurant with the best wine list, plan it. Enjoy it.

I think what happens a lot of times is we drink when we don’t intend to and then we over consume. We’re just not paying attention. One drink leads to another or hey, I lost track or they kept filling up my glass or I put down my glass. I don’t know where it is. I got another one. I’m at an open bar. I’m at somebody’s party, all of that stuff. 

Not saying there’s anything wrong with it, but if that is what you would do every weekend, all summer long then you are probably having terrible sleep, waking up feeling like you want to eat a pancake breakfast, and you’re consuming an extra 400 to 1000 calories extra from all of that drinking. I know, again, Debbie Downer over here. 

6) Have regular poops.

I skipped over because usually when I talk about sleep, I always talk about gut health. On my list number six was to have regular poops or bowel movements. I realized my kids didn’t know what bowel movements are, they never heard it before. I’m like BMs, bowel movements. In any case, gut health.

Many times I think we don’t put two and two together. We kind of think well I’m just a constipated person. Like this is just me. This is just how it gets. Here’s the thing, when you do eat more protein, more vegetables, more real food and you crowd out the chips, the crackers, cereal, pop tarts, the mindless kind of processed foods that taste good and that don’t require a lot of breakdown in your gut, we start to notice changes. You want to take care of that. You want to make sure that you have fiber in your diet, but not too much. You don’t need to take a bunch of fiber supplements and if you’re relying on MiraLAX, I would probably figure that out. 

A lot of my clients who do use high quality magnesium on the regular generally do not have problems of being constipated, but you want to pay attention to literally your gut health. 

  • Are you gassy? 
  • Are you bloated? 
  • Are there certain foods that are causing this?

Because that is going to be key for our weight loss. 

It really is solving some type of food sensitivities or allergies that are coming from over consuming certain things over and over. Poor gut health in general, not enough good bacteria, maybe overgrowth of bad bacteria, maybe overgrowth of yeast, a lot of different things can be happening with your gut. If you notice that after meals, you are constantly bloated and distended. That is a signal to look into your gut health.

Alcohol part 2

I already talked about your favorite one, alcohol. I know, alcohol in summer, it’s just like peanut butter and jelly. It’s like Sonny and Cher. It’s like that’s what gets people having a plan for alcohol. When I think about practical, tactical, actionable things, I want to have a plan. How much am I going to drink today? Tonight? This week? This weekend? Because once you see it in writing and you give yourself permission, you don’t put your head in the sand and pretend it’s not a problem where it’s not going to happen. Or I’ll just play it by ear. You can start ballparking how many calories do I want to allot for just alcohol? Because that’s not nutritious. It’s not anything your body is going to use. 

In fact, when you drink alcohol, your body will spend up to 36 hours, not burning fat, because it is trying to rid your body of alcohol. When I really started to put those things together, the extra calories and not burning fat for up to 36 hours. Well, I just don’t see how this is going to be something that I do every day or something that I do every other day. I do have a lot of clients where they had to be like, when’s the last time you didn’t have a drink? They just go from drinking Thursday night to Sunday night. That leaves Monday, Tuesday, Wednesday, not drinking, but my body is still burning off the alcohol Monday, Tuesday, and Wednesday. See what I mean? 

8) YOLO FOMO yo-yo and I don’t know.

These are like the four deadly horsemen of summer eating and why you might have not had the summer body in the past. You might have started with the summer body. Sometimes we’re working overtime. We know that, Okay, January I’m supposed to start on my resolutions. Oh shi*. It’s February and I didn’t do anything crap. It’s March, April and May and even in the beginning of June. I’ll work my ass off so that by July 1, I am poolside in my bathing suit feeling good. But we get all of these things that sort of get in our way and then we undo our progress all July and all August into right past Labor Day. Then we have to start all over again. 

YOLO, you guys know what that means? You only live once. YOLO. I only the once. Hey, it’s summer. It’s summer 2024. I’m never gonna have a summer 2024 again, so you know what? Bring me another pina colada b*tch. Bring it. 

Once you start drinking. Everything’s on the table, right? Yeah, hey, I only live once. Life is short. Eat the cake. Do the things. Say yes. And be like, Okay, you can I’m all for it. You can. I will challenge you to see if you can have fun without drinking. That will be the test. So you only live once, I get that. I totally do. But you only live once in this body, the body that you have. Not everyday has to be perfect. 

I can argue that you can have a glass of wine and still be on your plan for the day. Drinking does not undermine your whole plan. Drinking more than you intended to or drinking 10 times more than you intended to. Yes, that is going to throw a wrench in it but you can have a very workable plan that includes alcohol. You don’t have to go up 100%, hair on fire all in Yolo in order to have fun, and in order to make this the best summer ever. You can kind of have it all, if you’re willing to plan ahead, if you’re willing to, you know, be the adult in the equation.

FOMO, the fear of missing out, this kind of goes with YOLO. We think everybody else is going to have a better time. I’m missing out, I don’t want to miss out. I need to be part of it. I need to say. yes. I need to go with the gang and the fun and be with the tribe and all of that. But again, really start to analyze, what are you really missing out on?

It’s just our brain doing brain things. That’s all it is. You’re going to have a lot of thoughts and feelings when you start being very intentional about what you’re willing to eat and drink and what you want. Not everybody who’s in your friend circle or your family has to have the same goals you have. Not everybody has to be on the same page. Not everybody needs to know. They’re not going to care. They don’t need to care, don’t make it their problem and don’t make it your problem. It’s not a problem to want what you want. 

It is in this particular moment where yeah, we can be very practical and tactical and actionable, right? We can eat the protein, we can do the steps, we can work out, we can make a plan. But at the end of the day, what it comes down to is going to be you versus you. You know what to do. You know how to do it, but you keep getting in your own way because you’re allowing those thoughts and feelings to win, the YOLOs, the FOMOs, the I don’t knows. The I’m just gonna say yes, and it’s totally normal. 

Your human brain is designed to survive in this motivational triad. We seek reward, avoid the pain of change or saying no, or sticking out like a sore thumb not drinking and put it on automatic. We can definitely spend the next 10, 20, 30, 40 summers in this same cycle. I exercise my ass off April, May, into June. Diet, diet, diet, as hard as I can. So I can feel okay, come pool season or beach season or lake season or boat season or whatever season vacation season blah, blah, blah, and then put it all back on. Then rinse and repeat. 

I can keep doing that. Mentally it is a big setback, to have clothes that fit and then have those same clothes not fit. Where you have a whole closet of clothes that don’t fit. I don’t want that for you. I want you to have a fun summer and also feel like you have control. Not about, ooh, self control, and you have to have discipline and all that stuff. But like you have control when your brain is offering you, you only live once and you don’t want to miss out. You have to say, just like a child, you’re not missing out on anything. 

What are you missing out on? 500 calories and a hangover? A list of regrets? No, yo-yo. The whole yo-yo, under eat over eat, restrict, regret. The game. Like it doesn’t have to be that way, especially if we go back to number one where you’re eating enough food at mealtimes.

9) Check your self-talk. 

We can have a long list of things to check off, we can have a notebook where we’re planning, we’re putting in our workouts, we can do all the work, we can and I want you to. You’re not going to get anywhere if you don’t take action, for sure. But sometimes, why we’re not taking action or we’re taking incomplete action, or we’re starting and stopping and starting and stopping and never getting a good two or three weeks under our belt. It’s just this negative self-talk. 

  • Why bother? 
  • This will never work. 
  • This is too hard. 
  • It won’t work out for you. 
  • You always gain the weight back. 
  • You’re an idiot. 
  • You’re so stupid. 
  • You have too much weight to lose. 
  • Bla bla bla blah. 

I always talk about the idea that, if you caught your kids standing in front of the mirror having that conversation, would you just be like, Yeah, you’re right. You should just quit,  it’s over. There’s no reason to try. You’re not worth it. No, you’d be like Excuse me. Pardon me. Yeah, let’s have a sit down. Let’s talk about this. Where did that come from? Why do you think that? None of that’s true. 

Here’s the thing, your self-talk, sometimes it’s not some deep seated trauma. Sometimes it’s just self sabotage. It’s just your brain not wanting to do the work, afraid. What if I fail? What if it’s hard? What if I don’t feel like it? So what? Along the way our brain becomes automated to self sabotage. I want to lose weight. I think about losing weight. I buy the things to lose weight, I buy the new sneakers, I get a macro tracker, I do all the things and I know what to do. I know how to do this and I’ve done it before and bla bla bla, and then I don’t do it. 

When I asked people, what is in the way of your weight loss? 98% say, me, I’m in my way. Yeah, I know that. But what exactly is in the way? Besides you? And if it’s just you then that is self sabotage. We have to be able to break the seal on that sometimes. You just have to say, okay, yes, you’re in the way. I’m just going to walk around that. I’m going to take one little action today. I can still be in my way, I can still be my own worst cheerleader. I can have a lot of negative self-talk, I can cry, I can pout, I can stomp my foot, I can be a brat. I can be a big baby and still go for a walk. I can still do it anyway.

Let’s just do it anyway. We do want to work on changing that and correcting that just like if you’ve ever had a puppy, you correct it. Nope. Nope. Don’t pee there. No, no, no. When you catch yourself saying, you’re an idiot, you should know better. Why do you do that? You always do this, you’re going to gain the weight, you always gain the weight. It’s not blah, blah, blah, blah, blah, blah, blah. You have to say, you know what? No, we don’t talk like that. 

10) Check your food rules. 

This is one that’s hard to see without a coach. I’m trying to really recommend getting a coach, getting into a group, being part of a community, getting more eyes on what’s happening. But I know for a fact, myself included, you don’t really recognize how many food rules you’re walking around with, because your brain is just operating with those food rules. 

  • Foods that are good,
  • Foods that are bad, 
  • Carbs are good, 
  • Carbs are bad. 
  • Fat is good, 
  • Fat is bad. 
  • You have to be at this level of calories, 
  • Seed oils are bad.

All these things are bad or good or not bad or something, it gets very confusing. 

That’s the kind of stuff that’s going to get in your way. Especially if you do want to have a great summer, enjoy the summer, and either continue to lose the weight that you want to lose or not gain any weight, maintain where you’re at or maintain the loss. Right? You can’t do that with all of those food rules. Unless you don’t want the ice cream. You don’t want the alcohol. You don’t want to have the Coney Island hot dog experience or whatever your vacation is. You can have all the rules you want but are you even aware that you have them?

11) Be willing to be uncomfortable.

Lastly, maybe most importantly of all. This might not just be a summer thing, this just might be any day of the week, any season of the year. If you want the real secret to having your summer body, you have to be willing to be uncomfortable. You’re going to be uncomfortable planning ahead. Which I’ll go into in the masterclass. What am I planning? What does this mean? You will be uncomfortable saying no, having boundaries, doing what is best for you, doing what you want with your time. That can be uncomfortable. 

Weight loss and weight loss coaching is interesting because in many cases, I would love for it to be just about calories and exercise. I would love it if I could just tell you what to eat, and I’m willing to do that by the way. If I just tell you to eat this, don’t eat that. Do this, don’t do that. My life and your life would be so simple. It would be great. I would love it, you would love it, we’d be in love with it. But what I found is that there’s so much more going on than how many calories you eat, how many steps you take ,and how many bicep curls you do, so much more under there. 

You’re greater than the number on a scale ,than the number of calories you take in. There’s so much going on with you as a person and where you’re going and your journey and your growth beyond the f*cking weight. Seriously. However, we’re going to go on the journey to figure it out and we’re going to start this summer. 

I hope for reals that you’ll consider joining me in the Society membership. This masterclass, The Secret to Your Summer Body does drop Monday June 3, however, it’s recorded. So whether you join me June 15, or July 1 or August 2 or September 9 or whenever you join, all of my masterclasses will be waiting for you in the Member Portal. Recorded coaching calls, all the tools, all the frameworks, all the things I have all ready for you, plus bonus material inside the Member Portal for your Society experience. All right. I hope you have an incredible week and I will see you soon. Take care. Bye bye


Bonnie Lefrak is a Life & Body Transformation Expert and Founder of Self Made, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive our habits and behaviors. It is her goal to help women create certainty in their own lives, their own results, and their own abilities.

Weight loss is not about the one “right” diet – it is about MUCH more than that. Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on.

Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out.

By addressing both the physical and mental aspects of dieting and weight loss, she has coached thousands of women ages 30-55+ from all over and helped them ditch the mindsets that are holding them back, achieve permanent weight loss, and get the bangin’ body of their dreams.

Bonnie is an expert at Demystifying weight loss. She helps you u****k your diet brain. She is on a mission to help women love themselves, to find PEACE in the process of losing weight, taking care of themselves, and leveraging the power they do have to become who and want they want right now.

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Weight Loss Without The Bullsh*t