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By Master Coach Brenda Lomeli | Holistic Nutrition Specialist | Creator of The Last 10™ Method On this podcast, I teach brilliant, driven, inspiring, high-achieving women how to STOP STRUGGLING with food and with their weight - so they can ENJOY results that they love. On The Last 10 Podcast I give you the tools and strategies you need every. single. week. [New Episodes on Mondays!] to lose the weight you want to lose. I have the tools and expertise to teach you how to lose the weight you wa ...
 
From the team that brought you Transition Radio Show, join renowned Life Transitions Expert, author, speaker, and media host personality, Paula Shaw, CADC, DCEP, for Change it Up! Radio. Humans have a Love-Hate relationship with change. We need it, and yet we hate the upheaval it brings, as well as the discomfort of the unfamiliar. The goal of this show is to bring listeners into harmony with change so they can relish it and grow from it. Join Paula as she creates a new kind of conversation, ...
 
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show series
 
There's thousands of women that listen to this podcast every. single. week. And there's ONE THING that's keeping THOUSANDS of you stuck (hint- it's what this podcast is ALL about). You gotta listen to find out. This podcast is an invitation, from the very depths of my soul - POUR INTO YOU.... Why??? Because we’ve been socialized as women to pour in…
 
This week on the podcast I’m doing something I’ve never done- I’m sharing with you my TOP 4 FAVORITE THINGS IN 2021. We’re talking… my current favorite supplements, products, and more! If you’re a product junkie (but even if you're not!) you’re not gonna wanna miss this one. And of course, I’m not ‘just’ going to tell you about these products, I’ll…
 
As we celebrate over 250 episodes, almost 5 yrs of ‘THE LAST 10’ podcast… This LAST 10 special series is gonna be our BEST OF, my greatest hits. I believe EVERY single episode of the podcast until now, has had its own unique value but in this GREATEST HITS SERIES I’m brining you the highlights of ONLY the very best. In these special episodes you’ll…
 
This episode is your antidote for any ‘F’-it over eating and sabotaging habits. >>> It’s a MUST listen, for all my listeners! If you feel like you can’t trust yourself to eat certain things without overeating (ie- sugar/sweets, nuts, crunchy stuff, etc) … If you feel like you eat ‘great’ for a few days (or maybe even a few weeks) but then you have …
 
Most weight re-gain and weight loss plateaus happen because of emotional over-eating. Another way to say this: Using food and eating in order to 'manage' certain emotions. Here's a quick list of the kinds of emotions women tend to over eat about: Stress, overwhelm, pressure, feeling 'burned out', shame, worry, uncertainty, failure, boredom, feeling…
 
As we celebrate over 250 episodes, almost 5 yrs of ‘THE LAST 10’ podcast… This LAST 10 special series is gonna be our BEST OF, my greatest hits. I believe EVERY single episode of the podcast until now, has had its own unique value but in this GREATEST HITS SERIES I’m brining you the highlights of ONLY the very best. In these special episodes you’ll…
 
As we celebrate over 250 episodes, almost 5 yrs of ‘THE LAST 10’ podcast… This LAST 10 special series is gonna be our BEST OF, my greatest hits. I believe EVERY single episode of the podcast until now, has had its own unique value but in this GREATEST HITS SERIES I’m bringing you the highlights of ONLY the very best. In these special episodes you’l…
 
AWARENESS WITHOUT JUDGEMENT is an essential foundation for creating ANY change. Most people try to create change in their habits, behaviors and results (especially the weight related stuff!) through self-criticism and/or ‘I’ll start perfect on Monday’ wishful type thinking … Neither approach is effective, because in either case, the way through to …
 
I recently got an email saying: ‘I've listened to several episodes of your podcast. Each episode is a welcome dose of wisdom, empathy, responsibility and empowerment. The concept of "making decisions" vs "following rules" was especially empowering to me. I like that you drain the drama out of weight loss, and boil it down to choice and consequence.…
 
It's been statistically proven that Home Court Advantage is a REAL THING. It's been proven and supported by data in sports, and today I explain to you why THIS psychological phenomenon ALSO MATTERS SO MUCH FOR YOU in your life. In todays episode I teach you how this concept applies to YOU and YOUR GOALS. I break down: -WHAT does it mean to create '…
 
On this weeks' episode, I answer a question from a podcast listener. 'What you are doing a the gym to look lean AF on your website' ... Oooooh and let me tell you - this question got me a bit fired up (in the best way ;) Check out the FULL EPISODE, to hear what I have to say about this one! xo Brenda To lose your ‘last 10’ using my proven method JO…
 
Taking responsibility is NOT the same as ‘blaming’… (*they are oooh-sooo-different!) Blaming yourself feels miserable. Taking responsibility [for learning & finding solutions] IS POWERFUL. When it comes to learning and finding solutions for anything you’re wanting to change, create or problem solve; taking FULL responsibility is essential. There’s …
 
I LOVE TO TRAVEL. I love vacations. ...I mean, who doesn't right?! Well, you'd think that was the case, but so many women feel nervous, worried, fearful, and mistrusting of themselves because they don't believe they have the ability to ENJOY a vacation without 'total sabotage', without 'blowing it. [especially as the world re-opens post covid, and …
 
Women often feel insecure, guilty, ashamed and even secretive about the health/weight/body goals they have or WANT to have. Women also experience SO MUCH fear and worry of judgement or rejection about health or weight related choices they make for themselves- particularly in social settings. (ie. when you're gonna be the only one NOT having a piece…
 
One of the biggest issues brought to me by clients is this: 'I just don't know how to relax and unwind without food at the end of the day/week'... Here's the thing: OUR HUMANS BRAINS ARE DESIGNED TO SEEK PLEASURE AND AVOID PAIN. (It's part of something called the Motivational Triad!) In short, it makes TOTAL sense for us as humans to seek forms of …
 
In this SPECIAL EDITION episode I'm joined by Judith Gaton- Master Style Coach and expert, to address ALL your swimsuit questions & woes! We talk about: -Swimsuit Bodies -Swimsuit Confidence Mindset -Practical shopping recommendations -Style Pro Tips Anything and everything you've ever wanted to know about how the heck to actually ENJOY swimsuit sh…
 
This episode serves as a PSA, because I need you to know one VERY important piece of information: Weight loss is NOT an emergency. An emergency is defined as a serious, life-threatening and/or dangerous situation requiring immediate action. If the thought of losing weight or any part of your weight loss process has you feeling fear, panic, anxiety,…
 
Women will invest in just about ANYTHING (including new garage floors! *inside joke* listen to the episode to learn more ;) before they'll invest in THEMSELVES. THIS matters. THIS has a ripple effect in our lives. & btw, it's no coincidence that this tends to be the default setting for women in our lives- as women we are socialized to put others ne…
 
In this episode of Change It Up Radio, licensed clinical psychologist, Dr. Chloe Carmichael, joins me to talk about how to channel our anxious energy into productivity and personal and professional fulfillment. We Discuss: - How many people have been coping with stress and anxiety during these current times - What nervous energy is and how we can u…
 
If your weight and food feel like your biggest struggle... This episode is a must listen. This ONE shift in your mindset, will ELIMINATE even the ember of a 'struggle'... NO MATTER if your struggle has felt eternal, and as out of control as a wildfire. You don't wanna miss this one. LISTEN NOW. To lose your ‘last 10’ using my proven method JOIN THE…
 
For a woman to be raised in the 21st century ( especially within a western culture!) is synonymous with BEING TAUGHT TO BE AT WAR WITH YOUR BODY. This might sound exaggerated and overdramatic, BUT if you are a listener of this podcast- my guess is that the likelihood of you knowing EXACTLY what I'm talking about is pretty damn high. Most of my clie…
 
Ever feel like everyone else has got it ALL figured out except for you? HINT: THIS is what most of us naturally think about ourselves UNLESS we change our constant self-judgement approach ON PURPOSE. It's essential to make this change because as you might imagine: constantly thinking there's something wrong with you and your brain is NOT helping yo…
 
There's something about the way women are socialized that breeds so much of the 'struggle' experience with our bodies AND ALSO decisions about our bodies... That 'something' is this: We are taught to value OTHER people's opinions MORE than our own. eek. This programming that's been hardwired into many of our brains can be challenging to override, b…
 
When someone has struggled with their weight (and food) for years and even decades... it can start to feel like living WITHOUT a struggle isn't even possible. IT IS POSSIBLE. It's 100% possible, but requires that you re-program your brain. You gotta be willing to take your brain to 'school' and learn: brand new ways for doing weight loss. brand new…
 
Today, I want to talk a bit about my journey into radio and podcasting, how it all began, and give a fond farewell to the wonderful staff at KCBQ as this is my last show being broadcast on San Diego radio. It is certainly quite difficult for me to say goodbye to all of these wonderful people, and I am forever grateful for all of the guidance and su…
 
If weight loss is the one area you don't feel empowered in your life- you're gonna have to listen to this episode. One of the reasons that losing weight feels like a drag, and quite frankly, miserable for most people is because it's treated and approached as external-imposed rules that MUST be followed vs decisions you're making to create the life …
 
In this Episode, Esmie and Pam discuss: Pam's positivity, resilience, becoming an author and other things she's proud of. Challenges through childhood such as a dysfunctional family that scared her, facing emotional abuse, a mentally ill person in the household, along seeing abuse and addiction around her. Her athletic journey of being a runner. Th…
 
Today we’re talking about women in business and the latest state-of-the-art podcast platform. If you're a podcaster, then you know just how challenging it can be to build an engaged listenership, accurately track audience data and insights, find sponsorships, and make a profit from podcasting. The reality is that 85% of podcasters don't make any mo…
 
Today we’re talking about gut health: what it is, why it's important, and how we can transform our health and wellness from the inside out. It's likely that you've heard the terms "gut health" and maybe even "leaky gut" referenced before, but are you aware of just how important the gut is? The gut, or gastrointestinal tract, plays a crucial role in…
 
Figuring out how to eat in order to lose the weight you want to lose can feel: confusing. overwhelming. frustrating. Today I wanna make the food simple for you. I'm sharing with you the basic formula that was a complete game changer for me after decades of struggling with my weight, trying everything and feeling like nothing worked- This episode ha…
 
In this Episode, Esmie and Jen Discuss: Struggles Jen faced growing up. (Being a female over 6 feet tall, bigger than peers, an eating disorder and accepting herself,) Jen's Adulthood and the struggles. (Alcohol addiction, going to jail, hospital visit and learning self-love) How Jen overcame her struggles and discovered her passion. (Self- accepta…
 
Join Paula Shaw as she talks about how to improve your skills for talking to people in pain and shares how to navigate your way through those "tough talks" so that you can feel more confident and competent when having them. What do you say to someone who has just experienced a loss or some other type of traumatic event in their life? Most of us wan…
 
Do you find yourself worrying what people ‘might think’ about you, your body, or your appearance? - worried what they ‘might think’ if you gained some weight? - worried what they ‘might think’ if you lost the weight? - worried what they ‘might think’ if (insert any other appearance concern here). When you’re constantly worried about what someone el…
 
In this Episode, Esmie and Alka Discuss: Challenges Alka faced as a child with being bullied, fitting in, weight loss and other physical concerns. Overcoming childhood challenges as a teen by working out. Struggles during adult life (bonding with family, entrepreneurship, client retention How Alka makes herself feel good with affirmations and her p…
 
There’s way too much grief in the world right now, and there is not a single person on this planet who hasn’t suffered some type of loss over the course of this past year. We’ve got people who are grieving senseless deaths from violent events that have recently taken place in the U.S., we’ve got people who have lost their jobs and businesses and ha…
 
People mistakenly think that the 'last' pounds are about being MORE deprived, MORE critical and HARDER on themselves than ever... I would argue that feeling deprived, being critical actually keep women stuck and sabotaging. I would also argue that the way to epic results are through curiosity, patience, understanding, LOVE and trust. Contrary to po…
 
In this Episode, Esmie and Bruce Discuss: Challenges Bruce face as a child. (Living in the inner city, single-parent home, an environment with violence and addiction and people burning down their property for insurance money) The risky adventures children take part in. (playing in abandoned buildings, stealing The time when Bruce joined a gang as a…
 
Weight loss ALONE doesn't create body confidence. (Especially, not that unshakeable, rock-solid, unapologetic, kind-of-body-confidence ) Let me tell you, I know this very well. I had to learn this the hard way and I definitely don't want you to have to learn it the hard way- There was a point in my 20 year weight struggle, where I had lost all the …
 
Today we're talking about the power of incorporating storytelling in both our business and personal life. When we think of storytelling we might think about a good book or a movie that we’ve enjoyed, but sharing stories isn’t just about entertainment. Think about it, what connects you to other people? When you meet someone new and really hit it off…
 
In the Episode Esmie, Ruth and Robert Verbree discuss: Challenges that Ruth faced. (Body image, stress and helping Robert through tough times) Challenges Robert faced (Post Traumatic Stress Disorder, being shy, not being good at sports, thoughts of suicide, depression) Challenges with their baby's health and moving often. How Ruth overcame issues w…
 
Women are socialized to believe they shouldn't invest in themselves. Their kids? yes. Their families? yes. Their businesses? yes. Their communities? yes. Themselves, just because they want to? nope. Society tells us: that's selfish. that's a waste. that's vain. But here's my take on it: A women's body image, her relationship with herself, her body,…
 
In this Episode Esmie and Rachel Discuss: Rachel's journey through receiving her Ph.D. (Being an undergrad in biomedical science and dealing with rare blood abnormalities, teaching swimming and the struggle of being away from family) Details about Rachel's research on leaky vessels while attending Nottingham University. Rachel did not recover well …
 
Women experience SO MUCH SHAME AND GUILT when it comes to: food, eating, over-eating, emotionally eating, their bodies, their weight, wanting to lose weight... and more! Emotional eating is one of the most common topics I talk about. But what if it isn't bad?". (hint: ...it's not!) On todays podcast I'm teaching you that emotional eating is NOT a '…
 
In this episode, Esmie and Jim Canterucci discuss: What it was like for Jim to grow up in an Italian town as a child. How Jim was forced to quit running because he tore his anterior cruciate ligament? Jim's biggest challenge of adulthood, growing a business. How Jim's job experience and his first business helped him succeed in growing his second bu…
 
I'm a badass at creating the results I want in my life...but it hasn't always been that way (far from it!) My weight felt like a never ending battle- until I was able to deeply understand and integrate THE 4 KEY PRINCIPLES OF CREATING ANY RESULT (including losing weight). If you ever feel like weight loss is 'easy' for everyone else but not for you…
 
In this episode, Esmie and Jon discuss: Jon struggled with being shy as a child. The struggle Jon faces with living in the present moment and the struggle of keeping an audience entertained. How purpose and passion led Jon to become an Entrepreneur. Jon’s tips on how to have a great stage performance with visual punctuation, being natural, making a…
 
Today we’re talking about the grief that we face when having to say goodbye to the unconditional love of a pet. If you’re an animal lover, you know that rarely do our beloved pets live as long we do. And at some point, we may come face to face with the tough decision of when to let them go and free them of their pain and suffering. Our pets are a s…
 
The statistics on weight regain are this: roughly 90% of people that lose weight regain it. I was part of that statistic for 20 years. However, now I maintain my results with ease, with joy, with love. In order to stop struggling, battling myself and drastically regaining weight time and time again there was ONE MAJOR THING that had to happen: I ha…
 
In this episode, Esmie and Mark discuss: Challenges Mark faced growing up, such as a perforated abdomen that almost killed him, growing up with a depressing background and suffering from depression. Mark's most significant accomplishment in life (dropping out of medical school twice and finishing and preventing others from committing suicide). How …
 
Valentine’s Day is a day that is charged with potential for romance or disaster. Men mostly hate it because they can never seem to get it right. I know in my own life, the best V-Day I ever had was the one in which I told my husband exactly what I wanted, where I wanted to dine, and what I wanted to feel. The truth is that men usually want to make …
 
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