Quiet Your Inner Mean Girl {and lose weight for good}

{Minisode} The most important part {to losing weight and confidently keeping it off}

21 Apr 2026

Contributed by Lukas

In this minisode, I'm sharing something my daughter recently said to me that I will never forget. It's the reminder we all need. It's the ...

The difference between losing weight and losing weight and keeping it off {and how to make the shift}

16 Apr 2026

Contributed by Lukas

There's losing weight and there's losing weight and confidently keeping it off. The difference lies in how we approach our journey from the ve...

Dressing the body you have vs. waiting for the body you want with personal stylist Jessica Renee

10 Apr 2026

Contributed by Lukas

Do the clothes you wear reflect the voice of your inner mean girl OR the voice of your confident self?In this episode, I am joined by personal stylist...

Let go of the struggle and lose weight for good

03 Apr 2026

Contributed by Lukas

What if you could struggle less and lose more?No it's not a gimmick or a weight loss hack - it's an invitation to do things differently. To qu...

Failure Gold

27 Mar 2026

Contributed by Lukas

Today we are diving into failure - why we fear it, how it keeps us from reaching our goals AND a simple shift that changes everything...finding the go...

The biggest story I had to give up as a mom {and what changed when I did}

20 Mar 2026

Contributed by Lukas

Have you ever noticed that life doesn't really ever slow down? We fill our lives to the brim, when one thing ends another begins.Life feels busy. ...

Lead the Way {for you, for them, for the life you want to be living}

16 Mar 2026

Contributed by Lukas

In this episode, I'm inviting you to join me in a special, limited time offer created exclusively for moms. Lead the Way is a 5-week group coachin...

The After Theory

13 Mar 2026

Contributed by Lukas

Are you waiting for motivation, the "right" time or to "feel like it" in order to take action on your goals? In this episode, I&#...

{Minisode} The fastest way to create habits and lose weight

10 Mar 2026

Contributed by Lukas

In this minisode, I give a simple tip to help you create the habits that you want to create and lose the weight that you want to lose in the fastest (...

The small step strategy to build consistency, confidence and lose weight for good

06 Mar 2026

Contributed by Lukas

Do you feel overwhelmed by the mere thought of losing weight?When most people think about creating consistency, healthier habits and losing weight the...

{Minisode} what happens when you finally free yourself of diets and restrictions

03 Mar 2026

Contributed by Lukas

Do you feel like you are trapped in the cycle of dieting, restricting and feeling deprived? In this minisode, I discuss how freedom from diets, restri...

Me, my why and a new approach to weight loss

27 Feb 2026

Contributed by Lukas

Ninety episodes in, and I realized I’ve never truly introduced myself. In this special episode, I’m sharing more of my story — the comment that ...

{Minisode} The energy of what you really want

24 Feb 2026

Contributed by Lukas

 How can you remove obstacles that keep you from creating what you really want?  In this brand new minisode series where I bring you short doses of...

What you REALLY want

20 Feb 2026

Contributed by Lukas

Maybe the problem with weight loss isn't IF you can lose the weight, but HOW you've been trying to lose it.In this episode, I dive into how mo...

Unlearning the body you were taught to want

13 Feb 2026

Contributed by Lukas

Many of us have been surrounded for the majority of our lives by images and messages that define what an “ideal” body should look like—and over ...

Uncovering your inner mean girl

06 Feb 2026

Contributed by Lukas

Do you ever feel like you are working so hard and just not seeing the results that you want?In this episode, I help you to uncover the limitations, th...

Staying consistent when you don't feel motivated

30 Jan 2026

Contributed by Lukas

You don't have to feel motivated in order to create healthier habits and lose weight. In fact, you won't feel motivated all of the time. But i...

Permission Granted {lose weight on your terms}

23 Jan 2026

Contributed by Lukas

Are you allowing yourself to want what you want in the way that you want it?In this episode, I take you through the most important step to creating ha...

BONUS: 30 Days Proud Re-charge

19 Jan 2026

Contributed by Lukas

Research shows that 80% of people give up on their New Year's resolutions and goals BEFORE February. Not you. Not me. Not this year.This is the ye...

Who you are being vs. what you are doing {weight loss edition}

16 Jan 2026

Contributed by Lukas

If you have ever created habits that seemed to slip away faster than you created them or if you've ever lost weight that you gained back before yo...

Three shifts for the New Year

09 Jan 2026

Contributed by Lukas

Have you ever felt really inspired by the New Year, New Me energy only to have it fizzle out by the end of January?In this episode, I'm walking yo...

MVP: Results Entitlement

02 Jan 2026

Contributed by Lukas

If you have ever thought to yourself “it’s not working, nothing works, why hasn’t it happened yet, I’ve been working so hard”If you have eve...

Dressing for the day you want to have

26 Dec 2025

Contributed by Lukas

You know that feeling when you put in an outfit that makes you feel good? The confidence it builds? The energy it creates? That energy is an important...

BONUS: Magic of believing

24 Dec 2025

Contributed by Lukas

Belief is at the heart of every goal you set. It's what makes you say, “I want that for my life", "I think I can do it” and “I’m...

Your weight loss identity

19 Dec 2025

Contributed by Lukas

Do you ever feel like no matter how hard you try you can't seem to lose weight (and keep it off)? When it comes to losing weight for good and crea...

Putting yourself on the list

12 Dec 2025

Contributed by Lukas

Have you ever felt like the habits, the weight loss and the life you want is pulling you in one direction but the reality of your life is pulling you ...

{lose weight for good} Creating and honoring desire

05 Dec 2025

Contributed by Lukas

Sometimes, no matter how much we want it - wanting it just isn't enough. As much as you want to create healthier habits, lose weight and feel more...

Getting started

28 Nov 2025

Contributed by Lukas

When you feel the pull of desire - to create healthier habits, to lose weight, to go after your goals - do you give yourself the opportunity to go for...

Weight Loss - just one piece of the pie

21 Nov 2025

Contributed by Lukas

What if you were surrounded by evidence that it's working - that you can lose weight and confidently keep it off? In this episode, I'm diving ...

Transformation Week

14 Nov 2025

Contributed by Lukas

What would be different about your life if you truly believed you could create the habits you want—and lose weight for good?What would change if you...

12 characteristics of women who lose weight and confidently keep it off

07 Nov 2025

Contributed by Lukas

Have you ever thought that you just don't have what it takes? Maybe you look around at other women who seemingly have it all together - they're consis...

Weight Loss over 40 {getting stronger and feeling more confident with age}

31 Oct 2025

Contributed by Lukas

We've all heard the phrase "age is only a number" and yet so many of us allow age to become an obstacle - just another thing that holds ...

{BONUS} The energy of coming from behind

27 Oct 2025

Contributed by Lukas

In this BONUS episode I invite you to re-think how you respond to feeling "behind."I recently watched my son and his hockey team fight to co...

Mom Guilt

24 Oct 2025

Contributed by Lukas

Is the weight of mom guilt keeping you from creating healthier habits and losing weight for good? This week, we are diving into the real impact mom gu...

Disappointment

17 Oct 2025

Contributed by Lukas

Are you feeling the weight of disappointment? In this episode, I explore how disappointment can easily turn into an all or nothing mindset and why it&...

The power of commitment

10 Oct 2025

Contributed by Lukas

It's not the perfect plan or having just the right amount of time that helps you to achieve your goals - it's commitment. Commitment to showin...

Resetting & Re-evaluating

03 Oct 2025

Contributed by Lukas

This is the time of year that most people write off. It's when your inner mean girl gets loud with stories like "I'm too busy", &quo...

5 Lessons from 30 Days Proud

26 Sep 2025

Contributed by Lukas

Last month, I launched a challenge called 30 Days Proud, challenging myself and the women who chose to join me to do one thing, every day, for 30 Days...

Creating motivation through perspective

19 Sep 2025

Contributed by Lukas

How often have you thought "I'm just not motivated" or "I don't have the motivation" only to feel disappointed and stuck i...

The "I don't feel like it" trap {and how to get out of it}

12 Sep 2025

Contributed by Lukas

How many times have you told yourself "I don't feel like it" only to be met with frustration, guilt or disappointment on the other side?...

How fear may be sabotaging your weight loss {and how to move through it}

05 Sep 2025

Contributed by Lukas

Fear is normal, but it may also be the thing that's sabotaging your weight loss. If you have ever feared failure. If you have ever thought to yourself...

Create healthier habits and lose weight for good with this solid foundation

29 Aug 2025

Contributed by Lukas

Have you ever thought that you needed more willpower or discipline in order to create healthier habits and lose the weight you want to lose? In this e...

BONUS: 30 days proud

25 Aug 2025

Contributed by Lukas

Ready to feel healthier, more confident and PROUD of the progress you are making towards your goals? Join me for 30 Days Proud where you'll create...

Navigating transitions without losing momentum

22 Aug 2025

Contributed by Lukas

Have you ever found yourself saying "I was really good until..."Life happened, things changed, the kids went back to school, activities star...

The value of the time you have

15 Aug 2025

Contributed by Lukas

Do you find yourself feeling frustrated that you don't have time for yourself? To create the habits you want to create and lose the weight you want to...

Unintentional Rules

08 Aug 2025

Contributed by Lukas

In this episode of the Quiet Your Inner Mean Girl podcast, we are uncovering some subtle unintentional "rules" that may be sabotaging your w...

The willingness to keep going

01 Aug 2025

Contributed by Lukas

I was coaching a client last week when she asked me what I thought was the difference between those that reach their goals and those that don't. W...

The Human Experience

25 Jul 2025

Contributed by Lukas

How do you speak to yourself when life is challenging you? How do you show up when you fall short of your own expectations? What do you believe about ...

Vacation Guilt Free

18 Jul 2025

Contributed by Lukas

It seems like vacation and feeling good should go hand in hand, but when it comes to wanting to create healthier habits, lose weight and feel more con...

Comparison

11 Jul 2025

Contributed by Lukas

Comparison isn't a bad thing. It's actually a very normal thing for us to do - to look around, see what others are going, notice what they loo...

Weight Loss Reimagined

04 Jul 2025

Contributed by Lukas

Today, I invite you to reimagine weight loss. To let go of the old rules you've believed you had to follow - and all of the things you've tried that n...

Five lessons {about weight loss} I wish I knew earlier

27 Jun 2025

Contributed by Lukas

Hindsight is 20/20 and when you see it you can't unsee it. That's why, in this week's episode I'm sharing with you the five most important lessons I'v...

The hidden truth of "should"

20 Jun 2025

Contributed by Lukas

In this week's episode I'm flipping the script on "should" and giving you a powerful perspective that might just change your entire ...

Micro Moments and the lasting change they create

13 Jun 2025

Contributed by Lukas

This week I'm talking about the power of micro moments. The small every day moments - the decisions you make, the steps you take, the words you speak ...

Real Talk with Audrey Kuchen: the myth of feeling ready and the magic of believing in yourself

06 Jun 2025

Contributed by Lukas

On this week's ONE YEAR anniversary episode of the Quiet Your Inner Mean Girl podcast, I'm joined by my good friend Audrey Kuchen. Audrey is the inspi...

{BONUS} Five Days to More Energy

31 May 2025

Contributed by Lukas

Join on June 2-6 for my 5-Day to More Energy Smoothie Challenge! This is not a detox, a quick fix or a magic solution to lose weight. It's a jump...

How the words you speak to yourself are keeping you stuck {and what you need to hear}

30 May 2025

Contributed by Lukas

If you’ve ever started a weight loss journey feeling motivated—only to find yourself overwhelmed, frustrated, it's not because you are broken or c...

{BONUS} Your Questions Answered: The Quiet Your Inner Mean Girl method

24 May 2025

Contributed by Lukas

Your questions about the Quiet Your Inner Mean Girl method answered! From our calls, to how to navigate feeling scared to try something else, to what ...

Enjoying a long weekend without falling off track

23 May 2025

Contributed by Lukas

In this episode of the Quiet Your Inner Mean Girl podcast, I’m sharing how to enjoy a long weekend without feeling guilty or falling off track.You’...

DIY-ing your weight loss journey

16 May 2025

Contributed by Lukas

If you have ever felt like you "should" be able to figure it out on your own, this episode is for you.In this episode, I share why DIY-ing can slow yo...

The Quiet Your Inner Mean Girl method

09 May 2025

Contributed by Lukas

In this episode, I’m officially introducing you to the Quiet Your Inner Mean Girl Method — my proven, five-step coaching framework designed to hel...

The Ultimate Cleanse

02 May 2025

Contributed by Lukas

Sometimes the things that once worked for us - or the things we thought "worked" no longer have a place in our lives.This week, I'm talk...

Why Chasing the Scale Isn’t the Answer (And What Is)

25 Apr 2025

Contributed by Lukas

In this episode, I talk about how chasing a number on the scale often takes us away from the life we actually want—and how real change comes when st...

Having fun

18 Apr 2025

Contributed by Lukas

In this episode, we’re flipping the script on what it means to lose weight and feel confident in your body. Too often, your goals start with excitem...

Possibility vs. Probability

11 Apr 2025

Contributed by Lukas

In this episode of Quiet Your Inner Mean Girl, I explore the powerful shift from probability-thinking to possibility-thinking—a game-changing mindse...

Becoming

04 Apr 2025

Contributed by Lukas

In this episode of Quiet Your Inner Mean Girl, we’re shifting the focus from doing to becoming—becoming the woman you want to be - the woman you a...

Consistency {redefined}

28 Mar 2025

Contributed by Lukas

If you’ve ever felt like you just can’t stay consistent no matter how hard you try, this episode is for you. The truth is—you are more consisten...

The biggest lie you tell yourself

21 Mar 2025

Contributed by Lukas

We all have those moments—we set goals to feel healthier and more confident, only to talk ourselves out of the very things that will get us there. I...

My journey & the start of the quiet your inner mean girl method

14 Mar 2025

Contributed by Lukas

This week, I have a very special episode for you. I'm taking you on a little journey. I’m walking you through my story, why I got into coaching ...

Pressure vs. Self Trust

07 Mar 2025

Contributed by Lukas

Ever feel like no matter how hard you try, it’s never enough? Like you’re constantly putting pressure on yourself to do more, be better, and get i...

Two perspectives to instantly increase your confidence

28 Feb 2025

Contributed by Lukas

In this episode, I walk you through two simple yet powerful exercises that will shift how you see yourself, your journey and your life—instantly boo...

4 key characteristics of your inner mean girl

21 Feb 2025

Contributed by Lukas

In this episode, we’re diving deep into the sneaky ways your inner mean girl is holding you back from feeling confident, balanced, comfortable in yo...

Knowing vs. Doing

14 Feb 2025

Contributed by Lukas

Youknow what to do to feel healthier and more confident—but actuallydoing it? That’s the hard part. In this episode, I break down the two parts of...

Quitting on yourself Part III {how to stop quitting on yourself}

07 Feb 2025

Contributed by Lukas

In this episode, I'm breaking down the three things you need to do to stop quitting on yourself and to make the habits, the confidence and the lif...

Quitting on yourself Part II {how you are quitting on yourself}

31 Jan 2025

Contributed by Lukas

We all want to create change, but too often, we quit on ourselves—sometimes without even realizing it. In this episode, we’re diving into the thre...

Quitting on yourself Part I {why you quit}

24 Jan 2025

Contributed by Lukas

Quitting on yourself sucks and yet we do it all of the time. That stops now. Your goals are too important. The habits you want to create, the confiden...

Results Entitlement

17 Jan 2025

Contributed by Lukas

If you have ever thought to yourself “it’s not working” “nothing works” “why hasn’t it happened yet, I’ve been working so hard” If y...

The speed of change

10 Jan 2025

Contributed by Lukas

Change can feel like an uphill climb, like it's going to take all of your time and energy. But it can also happen in an instant. In this episode, I s...

New Year, New You

03 Jan 2025

Contributed by Lukas

Maybe New Year, New You isn't such a bad thing. Maybe it gives you the opportunity you need to quiet the stories of your inner mean girl and shed the ...

Magic of Believing

27 Dec 2024

Contributed by Lukas

Belief is at the heart of every goal you set. It's what makes you say, “I want that for my life", "I think I can do it” and “I’m ready." It’...

Slowing Down

20 Dec 2024

Contributed by Lukas

In this episode we are talking about something that might feel impossible: slowing down. If your inner mean girl is whispering "you don't have time to...

Discomfort

13 Dec 2024

Contributed by Lukas

Our natural desire as humans is to feel good and avoid discomfort but any change we desire in our lives comes with a level of discomfort - because it'...

Getting out of All or Nothing Thinking

06 Dec 2024

Contributed by Lukas

Say good-bye to all or nothing thinking with this one simple, powerful shift. An all or nothing mindset is so common and yet, it always leads to nothi...

10 Lessons from investing in yourself

29 Nov 2024

Contributed by Lukas

Investing in yourself - whether it's time, money or energy can stir up a lot of mind drama and big emotions that can hold you back from making the bes...

Hard Work

22 Nov 2024

Contributed by Lukas

Hard work is necessary to reach your goals. You must be willing to do the hard work to create the change you want in your life. So why haven't you rea...

Waiting

15 Nov 2024

Contributed by Lukas

We think that waiting makes it easier and yet every day that you choose to wait, your inner mean girl gets louder. It creates a bigger gap between whe...

Now Mentality

08 Nov 2024

Contributed by Lukas

If you have ever thought to yourself "I should be further along", "this should be happening faster" this episode is for you. This now mentality is nor...

Trusting Yourself

01 Nov 2024

Contributed by Lukas

What if you trusted yourself enough to see your goals all the way through the finish line? We often set imaginary timelines for ourselves. We think th...

BONUS: Consult Week

29 Oct 2024

Contributed by Lukas

Consult week is an opportunity for you to explore your goals in a way you never have before - a way that helps you to see what you haven't been seeing...

Releasing Limitations

25 Oct 2024

Contributed by Lukas

Have you ever found yourself face to face with an opportunity to go after your goals and yet you hold yourself back? Or maybe you've finally found the...

The Art of Decision Making

11 Oct 2024

Contributed by Lukas

We spend so much of our lives spiraling in indecision - thinking there is a "right" decision to be made. It’s why it feels so hard. It’s why we fe...

Curating a Life You Love

04 Oct 2024

Contributed by Lukas

You are the curator of your life. Every decision, every step you take, every self-sabotaging story you let go of and every empowering story you write ...

Enoughness

27 Sep 2024

Contributed by Lukas

How often does your inner mean girl tell you it's not enough - you're not doing enough, you don't have enough time, it's not good enou...

Navigating Frustration

20 Sep 2024

Contributed by Lukas

As much as we would love to avoid it, frustration is a part of the process. As your frustration grows, your inner mean girl gets louder. Her stories b...

The Strive for Perfection

13 Sep 2024

Contributed by Lukas

Perfection is a funny thing. We think it's this big thing that we can easily identify and avoid - but perfection is actually very subtle and it sn...

Your Relationship with Time

06 Sep 2024

Contributed by Lukas

Your relationship with time matters. Most of us have a busy, chaotic relationship with time. Between work and kids and long to-do lists there is never...

Your Net Results

30 Aug 2024

Contributed by Lukas

Your inner mean girl will always tell you all of the reasons that you "shouldn't" and when you don't have the skills to quiet her do...

Loving Your Body to Change

30 Aug 2024

Contributed by Lukas

We often think that hating, judging and criticizing will give us the kick in the butt we need to finally create the change we want - to get in shape, ...

Your Inner Mean Girl

30 Aug 2024

Contributed by Lukas

There is only ever one thing that stands between you and the habits, the confidence and the life you want to create: your inner mean girl. In this we...

10 Lessons from Coaching

30 Aug 2024

Contributed by Lukas

This week, to celebrate 10 episodes of the Quiet Your Inner Mean Girl podcast, I'm sharing 10 of the biggest breakthroughs, mindset shifts, lesson...