If you want 2026 to feel different, you can’t wait until you “feel motivated” to start acting like the woman you want to become.

This episode gives you a step-by-step game plan to set yourself up for sustainable fat loss, better energy, and un-f**kable with consistency in the New Year, without the all-or-nothing mindset, unrealistic resolutions, or starvation diets.

We’re going over the strategies I coach my clients through:
- Pre-making hard nutrition decisions so you stop relying on willpower
- Building a training plan you’ll actually stick to
- Starting your day with protein + fiber so cravings stop running your life
- Ingredient prep that takes 20 minutes, not your whole Sunday
- Setting weekly non-negotiables so you stop “trying” and start doing
- Making an “If This, Then That” plan for the chaos of real life
- Creating a default meal to save you on busy days
- How your environment quietly makes or breaks your results
- The weekly reflection that keeps you accountable all year long

If you’ve struggled with consistency, gotten stuck in diet–quit–repeat cycles, or feel like you’re doing “everything right” without seeing results, this episode will help you finally create a strategy that works for your real life.

No extremes. No resets. Just simple, sustainable habits that will make you feel strong, confident, and in control heading into the New Year.

Ways to work with Heather: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Warning: You’re walking away from this episode with homework.

You’ll need 10 minutes, a notebook, and some alone time — because today, we’re taking you through a real, honest end-of-year inventory.

If you want 2026 to feel different, you need to understand what happened in 2025 — what worked, what didn’t, and what you’re done repeating.

This episode is not about shame or guilt. It’s not a report card.

It’s about getting clear on your habits, your patterns, and where your energy needs to shift — so you can walk into the new year with structure, self-respect, and a plan that fits your life.

Ways to work with Heather: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

The Holidays are here, and your motivation is low, your schedule is packed, and you’re feeling the urge to just “wait until January”…

But can we not? We don’t want to start the year feeling bloated, hungover, and behind the ball. 

In this episode, I’m reminding you that doing the least can still move you forward — if you do it with intention. You don’t need to be perfect. You don’t need to do it all. You just need to keep showing up for yourself, even in small ways.

We will cover how to stay grounded in your health habits during the busiest season of the year — so you can maintain your momentum and protect your progress without burning out or starting over in January.

Ways to work with Heather: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Have you ever found yourself wandering into the kitchen, opening the fridge, and thinking, “Why am I even here?”

Today, we’re talking about how to tell the difference between true physical hunger and emotional eating triggers like stress, boredom, anxiety, or exhaustion. You’ll learn how to check in with yourself before you eat, so you can stop turning to food when food isn’t the problem — and start giving your body what it actually needs.

What You’ll Learn in This Episode:

·       Why we often eat when we’re not hungry — and why that’s not a failure

·       The HALT Method for quickly identifying your real need

·       What true hunger feels like (and how to tell it apart from a craving)

·       A simple 10-second pause that can change how you eat

·       What to do instead when you realize you’re just tired, stressed, or bored

Ways to work with Heather:

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

If you feel scattered, overwhelmed, emotionally all over the place — and keep finding yourself stuck in habits like mindless snacking, online shopping, or late-night scrolling — this reset is for you.

In this episode, I’m walking you through the one habit that’s quietly wrecking your focus, mood, cravings, and consistency.

·       Why overstimulation is quietly trashing your energy and self-trust

·       How your habits may be wrecking your dopamine — and driving more impulsive behavior

·       What a 30-minute reset can do for your mood, cravings, and clarity

·       How to build this into your day without making it feel like punishment

No detox or cleanse is required. It’s about taking 30 intentional minutes to disconnect from stimulation and reconnect with your body, your mind, and what actually helps you feel good.

Ways to work with Heather: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

What You’ll Learn in This Episode:

The holiday season doesn't have to mean weight gain, regret, or "starting over" in January.

In this episode, we’re covering realistic, doable holiday habits that help you stay on track without food guilt, restriction, or missing out on what makes the season meaningful. 

If you’ve ever felt like the holidays are a non-stop blur of snacks, stress, and slipping out of your routines — this one’s for you.

Whether you're navigating food-heavy gatherings, emotional eating triggers, or just trying to maintain your momentum during the busiest time of year, you’ll walk away from this episode with practical tools to feel good in your body without giving up joy, connection, or dessert.

·       How to enjoy holiday food without losing control

·       Why “all or nothing” thinking ruins your progress this time of year

·       How to handle emotional eating and family stress without turning to food

·       Mindset shifts that help you make intentional choices — not impulsive ones

·       Easy strategies to keep your habits in place (even while traveling or hosting)

This isn’t about restriction. It’s about respecting yourself through the season — and showing up for the version of you you’re working toward.

Ways to work with Heather: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

If your energy crashes by 2 PM, you’re constantly craving sugar, or you feel like you’re starting over with food every single day — this episode is for you.

In this quick, actionable listen, I’m walking you through how one simple, balanced meal — usually your first — can reset your body, reduce cravings, and make it easier to stay on track without relying on willpower all day.

It is time for you to effortlessly start your day in a way that supports your energy, mindset, and metabolism — especially during busy, stressful seasons.

Ways to work with Heather: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Why do we always reach for food, wine, or our phones the minute we feel stressed or overwhelmed? And more importantly — how do we stop?

In this episode, we’re talking about “the pause” — the powerful moment between urge and action — and how it can change everything when it comes to emotional eating, drinking, scrolling, or any other habit that’s keeping you stuck in a cycle.

This episode is for you if:

·       You want to lose weight or feel better in your body

·       You’re stuck in patterns of late-night snacking, wine-as-reward, or doomscrolling

·       You feel like you know what to do, but you keep sabotaging yourself in the moment

·       You’re craving a new way to cope that doesn’t wreck your goals

·       What the “I’m about to…” moment is — and how to catch it before the habit takes over

·       The Pause & Choice Method: a simple framework to interrupt emotional autopilot

·       How to tell the difference between comforting yourself and abandoning yourself

·       Why self-soothing isn’t the problem — unconscious numbing is

·       The 5-Minute Rule to reduce cravings and respond with intention

·       How to validate your emotions without turning them into a binge

·       A mindset shift that helps you self-regulate instead of self-sabotage

If you’ve ever said, “Why do I always do this to myself?” — this episode will help you pause long enough to finally choose differently.

Ways to work with Heather: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

In this episode, you’ll learn:

When you're stressed, overwhelmed, or emotionally drained, it's easy to reach for quick fixes — food, wine, your phone, or another late-night Amazon scroll. But what happens when the things we turn to for comfort start making us feel worse?

In this episode, we're talking about what it means to cope without your go-to coping mechanisms. You'll learn why you're wired to reach for dopamine hits when emotions get uncomfortable, and how to shift out of the cycle of self-sabotage without shaming yourself.

We’ll unpack:

·       Why stress and exhaustion make you crave quick relief

·       The difference between emotional validation and emotional avoidance

·       How to pause, choose, and break the habit loop

·       What it means to self-soothe without numbing out

·       Practical tools to support your health goals — without relying on food or alcohol to survive your day

If you're working to lose weight, feel better in your body, and build real emotional resilience, this episode will give you the insight (and compassion) to do exactly that.

Ways to work with Heather: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

This episode is about more than habits—it’s about identity. 

If you’ve ever felt stuck in an old story or struggled to stay consistent with your goals, this episode will help you reconnect with the version of yourself that already knows what to do—and start acting like her today.

We’ll explore:

→ Why behavior change that sticks must be rooted in identity.
You’re not trying to become someone else—you’re remembering the woman you already are when you’re at your best.

→ How to build identity-based habits that align with your values.
We’ll walk through simple examples of how to build habits that reinforce your goals—without needing to rely on motivation or willpower.

→ How to audit your environment and choices through the lens of your future self.
When you make decisions as “her,” everything changes—from what you eat to how you speak to yourself.

→ Why this isn’t about perfection—it’s about consistency.
You don’t need to be perfect. You need to act in alignment. 

Hold yourself accountable to who you want to be. That’s where the magic happens.

Whether your goals involve fat loss, confidence, energy, or self-love—this episode will help you bridge the gap between where you are and who you’re meant to be.

Ways to work with Heather: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Stop waiting for motivation and start building a mindset of unshakable commitment. 

In this episode, we’re talking about what it really takes to become a baddie—someone who shows up for themselves no matter what and treats their health as an essential part of their identity.

What you'll learn:

·       Commitment > Motivation

·       How to upgrade how you see yourself 

·       The difference between internal drive and external validation ( and why it matters when it comes to feeling & living at your best) 

·       How to use your mistakes and setbacks to your advantage 

·       Embracing the messy middle 

·       How to respect your body 100% of the time 

If you’re ready to stop getting stuck and start making real progress, this one is for you.  

Ways to work with Heather: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

I get it. You are tired of putting in the work and still not seeing the fat loss results you’ve been hoping for.  

You’re frustrated, confused, and feel stuck. I have been there, and I want to help. In this episode, we’ll dive into what may be sabotaging your fat loss efforts—and why you’re not losing weight, even when it feels like you’re doing everything right.

Here’s what we’re going to unpack:

·       The Impact of Food Quality

·       Breaking the “On and Off” Cycle

·       Why Hidden Calories are MAJORLY messing with your progress 

·       Sleep and Fat Loss

·       And most importantly: Sustainable Fat Loss – building a plan you can maintain for life

If you’ve been struggling to make progress, this episode is packed with honest, blunt, and practical advice to help you finally break through the frustration and get the results you deserve.

Ways to work with Heather: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Confidence isn't something you're born with. It’s built through practice, self-trust, and failure. (you read that right…) 

In this episode, we're covering the difference between fake confidence and real confidence, and why embracing your weaknesses might be just the thing you need to feel truly at home in yourself. 

We will cover:

·       How confidence is a trust in your growth: It’s not about expecting success every time; it’s about being comfortable with the idea that failure is part of the journey.

·       The difference between false confidence and true confidence.

·       Why affirmations won’t cut it and how they are keeping you stuck in a cycle of delusion and inaction.

·       How to focus on what you can control and forget the rest. 

·       Why embracing your imperfections can help build unbreakable self-trust. 

If you’ve been struggling to feel confident in your body, your career, or your life—this episode is for you. 

Ways to work with Heather: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Buckle in, b.tches. It is time for HOTober.  

We are dedicating the month of October to feeling our best, living our best, and treating ourselves the best.

In this episode I am laying out your 31-day plan to help you enter the craziness of the Holidays feeling calm, cool, collected AND hot.

We will go over the simple shifts you can use to support yourself and how to hold yourself accountable for the duration on the month.

No more waiting for the New Year to get it together. We are making the most of our time, prioritizing our health now.

Ways to work with Heather: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

If you've ever hit that wall where motivation disappears and you find yourself skipping the gym, reaching for snacks, and feeling stuck... this episode is your game plan.

In this conversation, we’ll unpack the difference between motivation and momentum, and why waiting to “feel ready” is the thing holding you back. You’ll learn how to create a structure that supports your goals even on the days you’re not feeling it.

We’ll cover what to do when you’ve hit a slump, how to reconnect with your deeper “why,” and how to build routines that keep you grounded, consistent, and moving forward—even when progress feels slow.

If you want to create real, lasting results in your health, your habits, and how you feel in your body… It’s time to stop relying on motivation and start leading with intention.

This episode is all about what to do next. Learn how to create momentum, reframe setbacks, and build habits even when life feels messy, or your spark is missing. The path to progress isn't perfect, but it's always worth it.

Listen in to shift your mindset, reset your habits, and get back into action—without the burnout.

Ways to work with Heather: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

If your goal is to feel better in your body, have more energy, and create sustainable fat loss—this episode is your starting point. 

We're skipping the food fads and calorie-counting and getting back to basics: eating like an adult who respects herself.

In this episode, we're breaking down the real habits that move the needle: prioritizing protein, getting enough fiber, ditching liquid calories (yes, even the nightly wine), and minimizing the processed foods that keep you stuck in the cycle of cravings and food noise. 

You’ll learn how to build meals that keep you full, support your metabolism, and help you feel in control—not obsessed.

This isn’t about restriction. It’s about nourishment that works for your life—not against it. If you’re tired of the all-or-nothing approach and ready for a way of eating that helps you look and feel your best, press play. It’s time to stop eating like you hate your body—and start fueling it like it matters.

Ways to work with Heather: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

If your mornings feel chaotic and your nights end with a doom scroll spiral, this episode is your reset button.

We are talking about realistic, non-aesthetic routines that support your goals without requiring a 5 am wake-up call, a cold plunge, or a curated kitchen counter. 

These routines aren’t about discipline for the sake of it—they’re about helping you feel grounded, energized, and a little more like you again.

We start with nighttime, because let’s be honest—your morning mood is built the night before. 

Learn how to slow down, prep your space and your mindset, and set your future self up for success (without needing a full hour of journaling).

We break down how just 10 extra minutes in the morning can give you more control, clarity, and ease throughout your day.

We’re talking no-scroll starts, simple mindset anchors, intentional daily promises, and building trust with yourself one small habit at a time.

Whether you're a busy mom, a working girly, or somewhere in between, these routines are quick, free, and designed to make your day feel less reactive and more aligned with your goals.

Ways to work with Heather: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Fall isn’t just for pumpkin spice and cozy sweaters—it’s nature’s reminder that it’s time to let go of what no longer serves you. 

Bluntly put: it is time to get rid of the bullsh.t. 

In this episode, we’re discussing what’s keeping you stuck and how to move through it.

If you’ve been feeling off, unmotivated, or like your habits are quietly dragging you down, this is your sign to pause, reflect, and reset. You’ll learn how to identify the behaviors that aren’t aligned with the life you want, without falling into shame or self-criticism.

We’ll talk about how to be honest with yourself, why being kind is more effective than being hard on yourself, and how to create an “if/then” plan to help you show up differently—even when it’s uncomfortable.

This episode is about accountability without perfection, discipline with grace, and rebuilding trust in yourself one decision at a time. 

Ways to work with Heather: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Your willpower doesn't suck. Your environment is just working against you.

Every time you rely on motivation to make healthy choices, you're setting yourself up for failure. Willpower is finite, but smart environment design is forever.

In this episode, I'm walking you through:

·       Why successful people rely on systems, not self-control

·       How to audit your kitchen, car, and office for hidden sabotage points

·       Making healthy choices the path of least resistance

·       The 2-minute rule that makes habit formation effortless

The goal isn't to have perfect willpower. It's to design your life so you don't need it.

This episode is perfect for busy women who are tired of fighting themselves every day and want to make healthy living feel automatic.

Your environment either supports your goals or sabotages them. There's no neutral.

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Yes, protein is important. But if you're hitting your protein goals and still feeling frustrated with your results, this episode explains why.

The protein obsession has created a generation of women who can tell you exactly how many grams they ate today but can't remember the last time they slept 8 hours or went a day without feeling stressed.

Here's the truth:

·       Why focusing on one metric rarely creates lasting results

·       What happens when you prioritize protein but ignore sleep, stress, and hydration

·       The actual hierarchy of what moves the needle for fat loss

·       Why "good enough" often produces better results than perfection

This episode is for the woman who's tired of obsessing over macros while ignoring everything else that affects how she feels in her body.

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options