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
Vacation doesn’t have to derail your weight loss progress. In this episode, I'm breaking down how to stay consistent on vacation without being restrictive or missing out. If you’ve ever felt like you have to “start over” after a trip or felt guilt for how much you ate while cruising, you’ll learn simple practical strategies to help you stay on track while still enjoying your time. Discover how to bui...
Life doesn’t slow down... and that’s exactly why so many women struggle to stay consistent with their weight loss goals. In this episode, I'm breaking down how to stay consistent even when life gets busy. If you find yourself starting over every time your schedule gets hectic, you’ll learn simple mindset shifts and practical strategies to help you stay on track without relying on perfection. This epi...
In this episode, I'm breaking down how to stay consistent on your weight loss journey when temptation shows up. If you’ve ever felt like you’re doing great until cravings, stress, or a busy day throw you off track, you’re not alone. Learn why temptation happens, how your mindset influences your decisions, and simple strategies to help you stay committed to your health goals without relying on willpow...
Weight loss isn’t just physical... t’s mental. In this episode, we dive into the power of a tenacious mindset and how it can help you stay committed to your goals, push through setbacks, and keep moving forward even when things get hard. If you want lasting results, it starts with the way you think.
If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to ta...
In this episode, I'm discussing loving yourself through physical touch.
This is the last episode in a series on self-love through the lens of the 5 love languages. If you missed the previous episodes go back to episode 76 and take a listen to the series!
Listen as a breakdown what you can do to soothe your nervous system, carry yourself with more love, and create your emotional state from the inside ou...
In this episode, we’re talking about self-love through acts of service and gifts...the quiet, practical ways to care for yourself that actually reduce stress, burnout, and self-sabotage.
If you’re a perfectionist who’s constantly giving but rarely receiving (even from yourself), this conversation is for you.
Take the Self Love Step Challenge: Starts this Sunday!
🎧 Thanks for listening. If you loved this ep...
In this episode, I'm breaking down how affirmations can be a powerful form of self-love and nervous system support, when they’re done with intention instead of force. You’ll learn why affirmations work best when they feel safe, believable, and rooted in compassion...not perfection.
We talk about:
• Why affirmations fail when they’re used as motivation tools
• How your inner dialogue affects ...
Quality time is often talked about as something we give to others.. but what if it’s one of the most powerful forms of self-love?
In this episode, we explore quality time as a love language with yourself and how small, intentional moments of presence can help regulate your nervous system, reduce overstimulation, and support a healthier relationship with food, movement, and your body.
You’ll learn how micro-...
In this episode, I’m joined by hormone coach and women’s health expert Ali Damron, host of the Ali Damron Show Podcast, for a science-backed, no-fluff conversation about perimenopause and post-menopause.
If you’ve been feeling confused about what’s happening in your body, or frustrated that weight loss feels harder than ever, this episode is for you.
Ali breaks down how shifting estrogen, progesterone, cort...
In this episode of the Fit Figure Formula Podcast, host Stephanie Riles, a dietitian and weight loss mindset coach, continues her series on menopause.
Today I'll discuss the symptoms of perimenopause and menopause, share personal experiences, and offers tips and tools for managing symptoms.
Topics include dietary changes, stress management, and the benefits of supplements like ashwagandha, omega-3s, ...
If you feel like your belly has changed this episode is for you.
In today’s conversation, we’re breaking down the real difference between visceral fat and subcutaneous fat, why so many women notice stubborn belly fat during high-stress seasons, perimenopause, and menopause, and what actually works to reduce it.
If you’re ready to stop fighting your body and start supporting it, press play.
Was this episode h...
If you’re over 40 and suddenly feel more tired, frustrated, bloated, or disconnected from your body...you’re not broken.
You may be entering menopause or perimenopause, and no one prepared you for what that actually means.
In this first episode of my menopause series, we’re having the conversation most women were never taught to have. We’re breaking down what menopause really is, how hormones shift af...
In this episode, we’re talking about the glow up that happens before weight loss... the internal shift, the feminine energy, and the self-care habits that make you feel beautiful long before the scale moves.
You’ll learn how to step into the version of yourself who looks good, feels good, and carries herself with confidence right now… not “20 pounds from now.” We’ll dig into why perfectionists delay their ...
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...
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 questi...
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...
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 p...
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 goa...
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, fro...
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” thi...
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