In this episode, Kayla Gaffo joins Amy to talk about what she's discovered and achieved after the first 100 days of coaching in Worth The Wait.  We talk about the specific habits she focused on as well as some pleasant surprises in her weight loss journey, and why she feels empowered and more free...

In this episode, we discuss why we encounter so much resistance to change, especially when trying to form new habits.  We review how the brain develops our common beliefs and patterns, and why this is so important to understand.

If you've tried different to create new habits like exercising and t...

In this episode, we identify the non-negotiable parts of your life and how to put structures in place to make them happen. We focus your energies on creating the conditions that support your efforts to achieve the outcomes you desire.  We also address the self-limiting beliefs and the questions to...

In this episode, we take an in-depth look at the first habit you want to focus on to achieve lasting weight loss - along with how to set yourself up for success, the importance of your WHY and the reasons we think it's the first one.

Hint:  We also discuss what criteria to consider when choosing ...

In this episode, we take an in-depth look at where real lasting change begins - and the real difficulty that must be overcome in terms of how we think about ourselves.  If you want to create self-care habits that stick, in addition to recognizing that it's a learning process that takes patience an...

In this episode, we take an in-depth look at cravings - what causes them and how to regain control and get off the struggle bus.  Feel calm instead of anxious when you eat, knowing you can have a cookie and not wind up eating the whole platter or a scoop of ice cream and not the whole pint.

Note:...

In this episode, we'll be talking about three key strategies to staying motivated and creating the consistency and momentum needed for lasting change, and finally achieve those results you've always wanted.

Want to create some healthy eating habits?  How about exercise? Or a meditation practice? ...

In this episode, we'll be talking about how exercise is a keystone habit and how to use the science of motivation to create a happy and healthy lifestyle that includes fitness.  We'll discuss the many benefits of exercise, what exercise means at an individual level and how to use the habit loop to...

In this episode, we'll be talking about why we have and need habits, the anatomy of a habit, and how cravings can work to our advantage in making new habits stick.

The part about CRAVINGS is a game changer for lots of people so if you struggle with late-night snacking that sabotages your other we...

In this episode, we'll be talking about how to set yourself up for success.  We'll talk about how structure drives behavior, how routines and habits allow for fewer decisions throughout the day so that we can avoid decision fatigue at the end. 

For those who struggle with an after-work wind down ...