Fit Figure Formula Podcast: Weight Loss for Perfectionists
The Fit Figure Formula Podcast is a perfectionists guide to a fit mind & body, hosted by Registered Dietitian and Mindset Transformation Coach, Stephanie Riles. If you've been trying to lose weight but struggling with all-or-nothing thinking, negative self-talk, or self sabotage this podcast is for you! Learn how to get consistent, develop self-discipline, and become the best version of yourself from the inside out. So if you want to learn more about macros and mindset pick a show and listen up! Apply for coaching or snag my freebie with this link https://linktr.ee/fitculture4her
Episodes
In this episode, we’re talking about how gratitude can completely transform your weight loss journey, especially if you’re a perfectionist or a chronic yo-yo dieter.
You’ll learn how gratitude helps you stop micro-quitting, enjoy the process more, build motivation, and finally recognize the progress you’re making. I’ll walk you through what to be grateful for in your body, your journey, and your life, plus simple ways ...
In this episode, I'll break down one of the most powerful mindset tools every woman on a weight-loss journey needs: quality questions.
Most of us were never taught how to speak to ourselves in a way that leads to growth, especially female perfectionists who tend to ask dead-end questions like:
- “What’s wrong with me?”
- “Why can’t I stay consistent?”
- “Why do I always self-sabotage?”
But those questions don’t mov...
If you’re using Ozempic or thinking about it, this episode is for you.
Today I'll break down what the medication does and what it can’t do, when it comes to real, lasting weight loss.
You’ll learn why building a fitness identity, mastering your macros, and having a sustainable system still matter if you don’t want to be dependent on medication forever.
If you've enjoyed listening to the Fit Figu...
If you’ve ever eaten food you didn’t even want just to make someone else happy, this episode is for you. 💭
In today’s episode, I'll dive into the connection between people-pleasing and weight loss, especially during the holiday season. You’ll learn how this habit shows up in your health journey, where it comes from, and why it’s secretly keeping you stuck.
We’ll talk about:
✨ The root causes of people-pleasin...
If you’ve ever felt constantly hungry, bloated, or like your digestion has a mind of its own, this episode is for you.
We’re talking about the most underrated nutrient in your fat loss journey; fiber.
In this episode, I’m breaking down:
- Why fiber is your fat loss BFF
- How it helps regulate your hunger, hormones, and bathroom schedule (yes, we’re going there 💩)
- My favorite simple ways to hit your fiber goals
- The biggest...
So you’ve realized your relationship with food might need healing… now what?
In Part 2 of this series, we’re talking about what healing your relationship with food actually looks like... and it’s not about more rules, restriction, or willpower.
It’s about rebuilding trust with your body, your hunger cues, and yourself.
We’ll walk through practical ways to move from control to confidence, from guilt to gr...
If you’ve ever felt like food controls you instead of the other way around...this episode is for you.
In Part 1 of this two-part series, we’re breaking down what an unhealed relationship with food actually looks like, especially for women who tend to be perfectionists.
We’ll talk about the signs that your relationship with food might need healing from guilt, overthinking, and “all-or-nothing” thinking to emot...
This episode is extra special! It’s the two-year anniversary of the Fit Figure Formula Podcast! 🎉
I’m reflecting on this journey, what’s made it so meaningful, and how you can help it continue to grow and reach more women just like you.
In this episode, I’m sharing three simple ways you can support the show.
Plus, I’m diving into some of the top lessons I teach my clients that come from the biggest mistakes I see women ...
Do you ever find yourself feeling guilty after eating — like you “messed up” or have to make up for it later? You’re not alone. In this episode, we’re diving into why guilt shows up around food and how it keeps you stuck in the all-or-nothing cycle.
I’ll walk you through:
- Where food guilt really comes from (and why it’s not your fault)
- How guilt sabotages your progress and mindset
- Practical steps to start letting go o...
Are you stuck in the cycle of talking about what you want without taking the steps to actually get there? In this episode, I break down the difference between complaining and committing, and why one keeps you spinning your wheels while the other propels you forward.
We’ll dive into:
- How to spot when you’re complaining (even if it sounds like venting or “processing”)
- Why committing is the secret to lasting results in ...
In this episode, Stephanie Riles is breaking down the truth about all the conflicting weight loss advice you see online... because let’s be real, most of it is keeping you stuck instead of helping you move forward.
From “just cut carbs” to “do hours of cardio,” the internet is flooded with quick fixes and toxic advice that leaves you frustrated, confused, and questioning if you’ll ever see results.
Tune in to discover h...
In this powerful episode, I’m joined by one of my incredible client Ashley, who used to believe that the only way to lose weight was to train harder and eat less.
She was hitting the gym constantly, restricting her food, and still watching the scale barely move—feeling frustrated and defeated.
That all changed when she joined the Fit Figure Formula.
Tune in to hear how she:
💥 Broke free from the toxic “more is bet...
In this episode, I’m breaking down why tracking macros is hands-down the most effective, flexible, and sustainable way to lose fat without cutting out your favorite foods or obsessing over every bite.
If you’ve been stuck in the all-or-nothing diet cycle, this is the game-changing strategy you’ve been missing. Learn how macros work, why they beat cookie-cutter meal plans, and how to start using them to see real result...
In this episode, we dive into the real reasons behind your cravings and how to reduce them without relying on discipline alone.
You'll learn practical nutrition and mindset strategies to take back control—no more white-knuckling your way through every temptation. If you're a female perfectionist trying to lose weight for good, this one’s for you. 💪🍫
If you've enjoyed listening to the F...
Listen as I discuss how your perspective around cheat meals could be ruining your weight loss results. I'll discussing what to do instead, how to ditch the guilt around having treats, and how to start trusting yourself to eat your favorite foods without feeling like you're cheating on your goals.
If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take nex...
Today I'll discuss common nutrition myths that keep you stuck in your weight loss journey.
If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
2. Click the "follow" button and the bell icon to be notified when a new episode goes live
3. Become a Formula Fan😍 If the podcast has bee...
Listen in as I discuss how to start your own garden with my life long friend, Master Gardener Kim Castro. If you would like help with building your own garden click HERE to book a consultation with Kim. Let her help you grow nutritious foods for you and your family!
If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my fr...
Listen in as a interview my client Jenny! She is a soccer mom living in New York with a busy work and travel schedule. She was still able to lose weight, lose inches, and improve her relationship with food all while traveling out of the country. She understands how to hit her macros and is feeling energetic and confident. I'm so proud to get to help my clients transform their lifestyle and live a balanced life wh...
In this episode I give you 10 free ways to reduce your stress and improve your weight loss journey. Start using these techniques today and watch your weight loss journey transform from the inside out.
If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:
1. Apply for coaching or download my freebie HERE
In this episode, I interview Sade Kelly, Time Management Coach for high achieving women. Sade helps ambitious women manage their time to create work-life harmony.
She helps her clients gain back 28+ hours weekly & achieve their goals faster. This means you'll have more time for your health habits and for fun!
So if you've been feeling like you time is all over the place, or if you have been procrastinatin...
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