One of my coaching clients recently said something to me about her journey and I thought the subject of the conversation was worth sharing. I’ve changed some of the information to protect the client but the concepts remain the same.

"I always get to this certain weight... and then I just can't seem to get past it. I always get stuck here, and I really don't want to end up stuck again."

As soon as she said it, something really stood out to me. Not because I didn’t believe her. I absolutely believe her.

Getting stuck is equated to a plateau or even a set point. Many people experience weight loss plateaus. Our bodies adapt. Hormones shift. Stress, sleep, nutrition, activity level, and metabolism can all influence progress. Sometimes there really is a physiological reason that weight loss slows down.

But what caught my attention wasn't the plateau itself. It was the story she was telling herself about it.

Because every time she repeated, "I always get stuck here," she was reinforcing that belief. And over time, those repeated thoughts can begin shaping not only how you feel, but also what you notice, the decisions you make, and the actions you take.

That's the part that we decided was more important to work through.

Your Thoughts Become Practice

One of the things I remind my clients of often is this:

Whatever you consistently practice becomes stronger.

That applies to your habits. It applies to your behaviors. And it also applies to your thinking.

Every time you tell yourself, “I always get stuck.” "I can't get past this weight." "Nothing ever works after this point." you're practicing that thought.

Not because you're intentionally trying to sabotage yourself—but because that's the story your brain has learned to repeat.

The more often you repeat it, the more familiar it becomes.

→ If you'd like guidance along the way, the Body Insight Method walks you through the process of learning your body, building sustainable habits, and creating a wellness routine that truly works for you.

Why This Matters

There are two reasons I think this is so important.

1. Your Brain Starts Looking for Evidence That You're Stuck

One of my favorite things to teach is this: What you focus on grows.

Not because I simply think focusing on the positive is important. Because your brain is constantly filtering information, deciding what's important and what deserves your attention.

If every day you're thinking, "I'm stuck." "I can't get past this." "This is where I always fail." your brain starts collecting evidence to support that story.

That doesn't mean you're imagining your experience. It means you're reinforcing it. Instead of noticing what's improving, your attention stays fixed on what isn't. And over time, that story starts feeling more and more true.

2. You May Stop Seeing New Possibilities

This is the part that fascinates me and that I just think is so important to realize. If you've already decided that this is the weight where you always get stuck... why would your brain go looking for another solution?

Maybe your body would benefit from slightly increasing protein. Maybe it's time to adjust your calories. Maybe stress is playing a larger role than before or maybe your sleep has changed.

Your workouts might need to evolve. And just maybe you're building muscle while losing fat. Your body composition could be shifting.

There are dozens of possibilities. But if you've already decided, "Nothing works after this weight," you may not even be open to experimenting with the very thing that could help you move forward.

Here's Something Else I Want You to Consider

This might be the biggest mindset shift of all. When you're completely focused on the scale not moving... you may completely overlook all the ways you are changing.

Your clothes might fit differently.

Maybe your waist is getting smaller.

You could be getting stronger.

Let’s say you're eating more vegetables than ever before - that equals your nutrient density changing.

Maybe you're finally getting enough protein. What if your blood sugar is changing?

Maybe your energy is better and maybe you're becoming someone who consistently follows through.

Those things all add up - they matter.

In fact, I'd argue they're often more important than the number on the scale because they're the behaviors that create lasting change.

But if your brain is only looking for proof that you're stuck...it may completely miss the evidence that you're actually making progress.

So How Do You Shift the Story? Let’s Talk About The Practical Application.

I would never tell you to try and convince yourself that everything is easy. That's not what I'm talking about and not what I believe in. This isn't toxic positivity.

What can be really helpful is simply choosing language that keeps you open to the possibility of change and moving forward instead of shutting the door. Here are a few examples:

Instead of saying:

"I always get stuck here."

Try:

"This has been a challenging place for me in the past, but I'm open to figuring out what my body needs next."

Instead of:

"I can't get past this weight."

Try:

"I'm still learning what helps my body move beyond this point."

Or simply:

"I'm willing to experiment until I find what works."

Do you notice the difference? You're not pretending the challenge doesn't exist. You're simply leaving room for the possibility that it can change.

What does the practice actually take?

You don’t need to notice every thought or revise every phrase.
It looks like noticing the main themes and beliefs and gently starting to reframe.
In the moment - it’s a gentle, “Oh wait, actually I am open to figuring this out.”
Like anything, changing your beliefs take time, practice and consistency - not perfection.
You could even choose a phrase or two to gravitate to when the thoughts that you’re working on changing pop up. That way you’re prepared with a reframe.
Ultimately, use words and phrasing that feel authentic for you.

Coach's Notes

One of the biggest lessons I've learned as a health coach is that your thoughts don't just influence how you feel—they influence what you notice, what you practice, and ultimately, how you respond.

If you find yourself repeating the same story over and over, pause and ask yourself: Is this story helping me move forward... or is it keeping me where I am?

Sometimes the first breakthrough isn't on the scale. It might actually be changing the story you've been telling yourself for years.

And from there, you become more open to new strategies, more aware of the progress you're already making, and more willing to keep moving forward.

Because the goal isn't to ignore reality. The goal is to stop letting an old story define what happens next.

If you’d like to work with me in private coaching, you can learn more here: One on One Health & Mindset Coaching

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Includes:

Nutrition Pathways (Mediterranean, High Protein, GLP-1 & More - recipes, meal plans & action steps)
Discovery - tools & educations to learn and experiment with. Enjoy topics from mindset (identity, self-talk, limiting beliefs, perfectionism), self-care, habits and motivation to nutrition and eating behaviors.
The Body Insight Method - Learn how to tune into your body & lifestyle to create a wellness plan that works for you.
What’s New (interactive) - A space for our coaches to post weekly topics, reflective thoughts, monthly challenges and more. This is also a place for interaction. You can comment and ask questions to learn more!
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A Balanced Approach to Staying Job-Ready and Avoiding Burnout

September 7, 2026

Daily Wellness

A Balanced Approach to Staying Job-Ready and Avoiding Burnout

For mid-career professionals balancing demanding roles, family time, and a life outside work, career preparedness can start to feel like a second job.

The core tension is real: staying sharp for unexpected openings and job readiness challenges often collides with work-life balance, and the cost shows up fast in professional well-being. At the same time, ignoring readiness entirely can stall career growth strategies and make transitions harder than they need to be.

The goal here is “ready enough”, a steady, sustainable approach that keeps options open without living on edge.

September 5, 2026

15 Free Ways to Help Restore Your Health

Restoring your health and wellness doesn't always mean taking another medication, adding another supplement, starting another diet, or following another protocol.

Oftentimes, it means allowing yourself to slow down enough to actually listen to yourself. To understand your body. To pay attention to what feels good, what doesn't, what you need more of, and what you may need less of.

In the busyness of life, we can get caught up listening to everyone else but ourselves. We're constantly being told what we should eat, how we should exercise, how much we should weigh, how productive we should be, and what we need to do to be healthier.

But what if restoring your health starts with simply getting quiet enough to hear yourself again?

August 29, 2026

Food & Nutrition

10 Healthy, Budget-Friendly Breakfasts

Breakfast can look a little different when you’re eating with a GLP-1 in the mix. Appetite may be lower, so instead of focusing on eating a large breakfast, the goal is to make the food you do eat count.

That means prioritizing protein, fiber-rich non-starchy carbohydrates, and a little healthy fat to create a balanced meal that is satisfying without being overly heavy. These 10 breakfasts are simple, budget-friendly, and designed to provide approximately 25 to 30 grams of protein per serving.

You don't need specialty foods or complicated recipes. Most of these meals use simple ingredients you can find at any grocery store, and many can be prepped ahead for busy mornings.

August 26, 2026

Warm Fall Salads Without Lettuce: 3 Cozy & Healthy Recipes

As summer starts to wind down, I find myself naturally reaching for meals that feel a little more substantial. Crisp salads still have their place, but there’s something really satisfying about a bowl of warm roasted vegetables, hearty grains, lentils and creamy dressings.

These three recipes are perfect for that in-between season. They’re packed with vegetables and plant-based ingredients, but they’re also easy to customize with your favorite protein if you want to turn them into a more complete meal.

And you don't need lettuce to make a great salad.

August 24, 2026

How Families Can Build Simple Habits to Boost Wellness Together

Busy parents and caregivers juggling work, school schedules, and household demands often want family self-care to happen, but it keeps getting pushed to “later.”

The tension is simple: wellness becomes one more task, while stress, short tempers, and scattered days quietly shape the home. Without shared family health routines, even well-meant self-care strategies for families stay inconsistent and everyone feels it.

A clear, realistic plan builds family wellness motivation and supports holistic family wellbeing as a normal part of daily life.

Why Immersive Wellness Getaways And Health Retreats Are Essential For Mental Reset

August 23, 2026

General

Why Immersive Wellness Getaways And Health Retreats Are Essential For Mental Reset

Life’s pace has quickened as we are caught up in cycles of perpetual work, social and family obligations, screen time and the incessant need to be available. As a result of this, burnout is almost universal. Fortunately, people recognize this and are making positive changes to combat this burnout and exhaustion. Pausing, relaxing and resetting is in high demand. It is no surprise people are seeking out mental health retreats.

Vacations do little to nothing to reset. Wellness retreats, on the other hand, are purposed for just that. They offer therapeutic relief along with nature immersion, movement and community involvement. Changes can truly last for years following an intentional retreat.

This article will provide insight into the power of retreats. We will review the impact of retreats on participants and the reasons they work. We will explore how depression life coaching complements retreats. We will also explore negative thinking and how it consists of retreats. This article is intended to put the pieces of the “mental reset” puzzle together so that you can enjoy infinite renewal.

Mood Foods: 10 Foods That May Help Boost Your Mood Naturally

When we think about our mood, we usually look outside of ourselves for the answer. We look to the external.

Maybe you're stressed about work. Maybe there's tension in a relationship, you're worried about finances, you're overwhelmed by family responsibilities, or you're simply having one of those days when everything feels a little harder than usual. And, of course, all of those things matter.

Our mood is influenced by what is happening around us, how we're thinking about ourselves, how we're sleeping, how much stress we're carrying, and how we're feeling about our health and our lives as a whole. But there's another piece of the puzzle that we don't always think about:

What we eat can influence how we feel.

August 18, 2026

30 High-Protein, Low-Carb Meals That Are Satisfying & Budget Friendly

Eating high-protein and lower-carb doesn't have to mean giving up the foods you love or living on salads and grilled chicken. The goal is to create meals that are satisfying, nutrient-dense, and easy to fit into real life.

For many people, increasing protein while being more intentional about carbohydrates can help meals feel more satisfying and make it easier to manage hunger throughout the day. The key is to focus on what you can add—protein, vegetables, healthy fats, and fiber—rather than simply focusing on what you need to take away.

And remember, lower-carb doesn't have to mean no-carb. Foods like berries, beans, lentils, vegetables, and whole grains can still be part of a healthy eating pattern. Your individual nutritional needs, preferences, activity level, and health goals matter, so use these recipes as a starting point and customize them for you.

August 13, 2026

The Power of Unplugging: How Time Away Can Refresh Your Mind and Body

In the modern age, it can be difficult to step away from the hustle and bustle of day-to-day life. Your phone can be waiting for you to respond before you finish your breakfast, and the stress of work can follow you home. With social media, spending time outside of work can turn into a comparison of your life to others'. While being more connected than ever before, the constant stimuli of the modern age can lead to a busy, cluttered mind and leave us feeling restless. The only solution is to power down and take a break from the screens that surround us.

August 2, 2026

Strawberry Rhubarb Chia Oatmeal

As summer starts winding down and routines begin to return, having a few easy breakfasts you can prep ahead can make healthy eating so much easier.

This Strawberry Rhubarb Chia Oatmeal is a simple combination of creamy rolled oats and a naturally sweet strawberry-rhubarb chia topping. It's packed with fiber and made with just a handful of wholesome ingredients, making it a delicious option for busy mornings, back-to-school breakfasts, or meal prep.

And don't feel like you have to stick with strawberries and rhubarb. Once you have the basic idea down, you can use the same chia fruit topping with whatever fruit you have on hand.

Learning Center

THE MIND + BODY LAB

Why You Keep Getting Stuck At the Same Weight (And What To Do About It)

Your Thoughts Become Practice

Why This Matters

Here's Something Else I Want You to Consider

So How Do You Shift the Story? Let’s Talk About The Practical Application.

Coach's Notes

Read More Posts

THE MIND + BODY LAB - SAY HELLO TO A NEW WAY TO APPROACH YOUR WELLNESS

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