Shows
Project Weight LossThe Book List that Could Change Your LifeLiving Your Best Life—One Chapter at a Time Books have shaped my life in ways I could have never imagined, and this week, I want to share the profound impact of reading on our journey to living our best lives. Whether it's the wisdom of the Maesters, the emotional depth of a novel, or the courage found in stories of resilience, books give us a connection to something greater than ourselves. Inspired by the incredible words of Poet Laureate Amanda Gorman and the universal language of world and the universal language of storytelling, this episode is all...2025-02-2023 minProject Weight LossMaester Brooke Castillo: The Cognitive Behavior Theory (CBT) MaesterThis week, I’m diving into the teachings of Maester Brooke Castillo, a master of Cognitive Behavioral Therapy (CBT) coaching and founder of The Life Coach School. Brooke has an incredible gift for simplifying transformative concepts and teaching us to take control of our thoughts and emotions. One of her many profound lessons? “Are you creating your thoughts, or are your thoughts creating you?” Today, I’ll unpack the wisdom she’s shared, from holding space to understanding how under-feeling—not overeating or over-drinking—is often at the heart of our struggles. And as we prepa...2025-01-0925 minProject Weight LossUpper Limit Milestone: PlateausHello, my dear friends, I am wishing the best for you! I had such amazing runs and hikes this week, and I posted pictures on my Instagram, @fina.projectweightloss in case you want to take a peek. We have 4 weeks left and are on day 42, moving along nicely. My sister, my hubby, and I hiked to Devils Rest, which was a 4-mile uphill hike. It was challenging but rewarding. I also ran an 8k and have more runs planned for next week. How is your challenge going? Are getting out there and/or dropping what i...2024-07-1123 minProject Weight LossWinning: The 66-Day ChallengeHello, my beautiful friends! Welcome to our Project Weight Loss podcast. This week, I’m visiting my daughter, and it’s been heartwarming. I’ve finally gotten a breather and am ready for what’s next. Today, I’m excited to talk about creating habits and making them stick, inspired by my time here in LA and the beautiful journey of transformation we all undertake. In this episode we explore how to follow our intuition and apply this to an exercise challenge I’ve planned for us. We’ll commit to 5 minutes of exercise daily for 66 days, for...2024-05-3014 minProject Weight LossCrave Less, Live More: Mastering the Art of Not WantingIn today's episode of Project Weight Loss, I, Fina Perez, your guide and coach, unpacked desires and cravings and the concept of not wanting to want to overeat or eat off plan. We unraveled over desire, focusing on the intense allure of cravings and the broader spectrum of desires, particularly in the context of our relationship with food. This exploration serves as a crucial foundation for our collective journey towards a healthier, more intentional life. As we our Project Weight Loss journey, I emphasized the significance of understanding these nuances. Over desires and cravings possess t...2024-03-0725 minProject Weight LossRising Above Haters-Including OurselvesIn this episode of Project Weight Loss, I delve deep into the pervasive issue of hater-talk, offering six actionable strategies to break free from its grip. As a life coach specializing in empowering female project managers, I understand the unique challenges we face in balancing leadership roles and personal well-being. I outline a comprehensive 6-step approach to overcoming negative self-talk, providing listeners with the tools they need to rewrite their inner dialogue and lead with unwavering confidence. Throughout the episode, I will speak to the importance of self-awareness, self-compassion, and surrounding one...2024-02-2230 minProject Weight LossBreaking the Quit CycleHey everyone, I hope you're doing well! How was your Valentine’s Day? By now, it's likely passed, but I hope the love and warmth of the occasion linger with you, whether from a friend, family member, or a special someone. Sending some love your way too, with a little wink for good measure. In this episode we're delving into something that hits close to home for many of us: the tendency to quit on our goals. Whether it's weight loss or any other aspect of life, quitting seems to be a common theme, especially afte...2024-02-1519 minProject Weight LossHelp for the Caregivers: Transforming Emotions into ActionIn this heartfelt episode of Project Weight Loss, we shift gears from our regularly scheduled content to unpack a topic close to my heart: caring for others while managing our own emotions. Drawing from my recent personal experiences of facing a loved one's illness, I share my insight on transforming feelings of helplessness, guilt, and frustration into empowering actions. Through introspective coaching techniques I guide you on embracing awareness, accepting emotions without judgment, and reframing mindset to cultivate compassion and resilience. I offer encouragement to recognize the validity of your emotions, ide...2024-02-0828 minProject Weight LossUnleashing Your Higher Mind-The Prefrontal CortexIn this episode we take a profound journey into the transformative realm of our higher mind – the prefrontal cortex. The episode explores the significance of planning in weight loss. We discover that planning ahead engages the higher brain, offering a strategic advantage in navigating desires and impulses. We understand the profound impact of working from the higher mind, elucidating the dual outcomes of habit formation and a bolstered self-confidence when commitments are honored. Delving deeper, we illuminate the profound connection between emotional intelligence, maturity, and the prefrontal cortex. And we unravel the layers of personal growt...2024-02-0122 minProject Weight LossNourishing Your Life: Nutritarian Maester, Dr. Joel FuhrmanIn this episode we explore the Maester Nutritarian lifestyle with renowned physician and nutrition expert, Dr. Joel Fuhrman. Discover the key principles of Nutritarian living, including the power of GBOMBS—Greens, Beans, Onions, Mushrooms, Berries, and Seeds—and how these nutrient-dense components can help inform your Project Weight Loss journey. I share my personal journey of incorporating Dr. Fuhrman's teachings into my life, from making salads the main meal to crafting homestyle gelato ice cream, and speaking to some ofthe added benefits of intermittent fasting taught by Maester Fuhrman.Learn from this Maester, a a board-certified family phys...2024-01-2520 minProject Weight LossBalance Within: Navigating Your Project Weight Loss Journey with EquanimityIn this episode, we delve into the profound connection between equanimity, looking at balance and self-compassion, exploring how these two concepts intersect in the realm of emotional well-being and mindfulness. Equanimity, characterized by maintaining a balanced and composed state of mind in the face of challenges, lays the groundwork for emotional resilience. We discuss how cultivating equanimity provides us with the strength to navigate difficult situations without succumbing to overwhelming emotions. This emotional stability, in turn, forms a crucial foundation for the practice of self-compassion, our Project Weight Loss and ultimately living our best lives.Building upon...2024-01-1832 minProject Weight LossBubbling Truths: Unveiling the Science Behind Diet SodaHello, lovely listeners! Greetings from a chilly day in California. In today's episode, I delve into the intriguing world of diet sodas and their impact on the body. And I explore the effects without passing judgment, focusing on empowering you to make informed choices for your health. I unveil three educational statistics shedding light on the potential drawbacks of diet soda. From weight management challenges to metabolic confusion and impacts on gut health, the episode offers tips for mindful choices. We discuss the controversial topic of aspartame, the artificial sweetener, presenting what the Maesters say abo...2024-01-1127 minProject Weight Loss"Let Them Tell You No" Interview with Maester Teacher: Davida ScottIn this inspiring interview, we sit down with Davida Scott, an award-winning teacher and visionary mentor who has dedicated her life to empowering others to live their best lives. Davida's philosophy centers around the importance of embracing one's authentic self, advocating for the power of individuality in a world that often pressures conformity. She passionately discusses the transformative impact of not letting failures define or discourage us, emphasizing resilience as a key ingredient for personal growth. At the heart of the conversation is Davida's life work, the groundbreaking program she founded called "Raising Leaders." This l...2024-01-0436 minProject Weight LossCommit, Constrain, Conquer: A Strategy to Achieving Your Weight Loss Goals"In this empowering episode of Project Weight Loss, we dive into the transformative concept of constraining and recommitting to your goals. I share insights from a recent collaboration on goal setting and takes you on a journey to reimagine yearly best practices. Discover the significance of time chunking, end-of-the-week debriefs, and reflective lookbacks to gain a deeper understanding of your progress. The episode emphasizes the importance of constraining goals and making non-negotiable commitments, drawing inspiration from renowned figures like Zig Ziglar and Tony Robbins.As we explore the power of decision and commitment, you will h...2023-12-2828 minProject Weight LossThe Dance of Life: How to Feel BetterIn the spirit of the season, we extend warm Seasons Greetings to our lovely listeners. This episode is an exciting exploration of cognitive behavioral science and its role in helping us feel better. I share personal experiences from a busy week, emphasizing the importance of taking a moment to breathe and find joy amidst life's hustle. Reflecting on the power of intentional actions, the host recounts a moment of dancing alone, discovering the profound impact of small, significant actions on one's well-being. The episode delves into the realm of cognitive behavioral science, highlighting how our th...2023-12-2124 minProject Weight LossMastering Portion Control: The Project Weight Loss ApproachHello my dear friends!This week's episode focuses on the importance of portion control in maintaining a healthy lifestyle. I draw parallels between managing a project and managing one's plate, introducing three science-based tips for mastering portion control: mindful eating, the plate method, and leveraging the science of portion sizes. I want us to not just learn from the research but put our learning to action - make portion control a daily habit, and I invite you to work with me for a holistic approach to health.Have a fabulous week!2023-12-1416 minProject Weight LossBeyond Affirmations: Harnessing Positivity and Fun for a Healthier You!This week we're diving into a topic that's not just essential for weight loss but for living your best life in general – the power of positive self-talk. Now, positive self-talk isn't just some fluffy concept; isn't just about repeating affirmations; it's rooted in scientific research. that can significantly impact both your psychological and physiological well-being. And the reason for this topic is that as this week progressed I noticed how my clients, my friends and family talk to ourselves. And the truth is that at times, we are not...2023-12-0721 minProject Weight LossEmbracing Solitude: A Journey from Loneliness to Self-DiscoveryI have been looking forward to speaking with you on the two states of emotions, loneliness and solitude and I want to unpack them while giving you some actionable items for you to use to help you on your journey of self-discovery. I share the story of the Loretto Chapel and the miraculous staircase, a beautiful and magical story that takes place in Santa Fe New Mexico. In particular, I share my busy weekend and how being present with my solitude really helped me overcome my loneliness. As a...2023-11-3018 minProject Weight LossFOMO: Fear of Missing Out & Your Extraordinary LifeIn this episode we briefly unpack FOMO particularly important during the start of the holiday season in the US and all across the world. I also spent some time listening to my previous podcast on gratitude and really wanted to rerelease it because it's how I feel about you and our lives today (the same as then); in peace, in gratitude and in love.I sincerely wish you all a wonderful, safe and joyful holiday season with you and yours.Thank you for listening, please share the podcast with someone whom may benefit f...2023-11-2330 minProject Weight LossStephen Covey: The Integrity MaesterI am excited to share with you an amazing Maester this week, Stephen Covey who is well known for his seminal work, his book "The 7 Habits of Highly Effective People" (1989): This groundbreaking book has sold millions of copies worldwide and is widely regarded as one of the most influential self-help books ever written. It outlines seven habits that individuals can cultivate to achieve personal and professional effectiveness. In this episode I speak to his primary books and teachings, and I share how this all pertains to our Project Weight Loss and to us living our b...2023-11-1637 minProject Weight LossThe Magic Chairs of WW: Weight WatchersIn this episode I speak to the Diet Program WW International, Inc, previously known as Weight Watchers. I give you the historical backdrop of the program, the stats and ranking of the program and I explain the basic aspects of how it works. I also give you my personal experience and what I consider the beautiful aspects of the program, WW. Please listen, review and rate the show. And join me in Project 66, to take your life to a whole another level. https://en.wikipedia.org/wiki/WW_International 2023-11-0920 minProject Weight LossMake It Beautiful: The Day of the DeadIn this episode we learn about celebrating the beauty in life and in death. We learn about the cultural tradition from the Latin Countries of celebrating the Day of the Dead. This traditional celebration can teach us a beautiful aspect of grief and healing. While grief can feel like a heavy burden, like we're carrying it around with us, preventing us from living our fullest lives, through the connections of others, we can start to heal. It is another way to help us shed some of the emotional baggage that comes at us, that can wei...2023-11-0224 minProject Weight LossThe Art of Being Likable and Embracing New RelationshipsIn this episode we dive deep into how to become more likable and how to hold interest in relationships. I give you 10 areas of focus that will really help you communicate better as you meet new people and as you strengthen your current relationships.By loving who you are, you become more likable and approachable. Start your day with a dose of self-affirmation, cherish your unique qualities, and learn to embrace your imperfections.Confidence is your secret weapon. When you love yourself, it shines through, and people are irresistibly drawn to that confidence. The first...2023-10-2626 minProject Weight LossShame Thrives Until You Own It!In this episode we speak to the emotion of shame and we look at what the Maesters teach us about this emotion, specifically the Maester on Emotions, Dr. Brene Brown and the Mindfulness Maester, Tamara Levitt. We look at Dr. Brene Brown’s work on this impactful emotion and I give you my perspective of this emotion as well as a way to own shame so you can then release it. I also speak to emotions in general and my perspective on the reality of emotions. You see, I think that we cannot have positive emo...2023-10-1920 minProject Weight LossLet's Find Our TruthIn this episode, we delve into the importance of self-honesty and revisiting our personal truths. We go on a journey of self-reflection, emphasizing the significance of reconnecting with our core values and beliefs as it pertains to our Project Weight Loss and our quality of life. We explore how honesty with oneself can lead to personal growth and authenticity. Throughout the podcast, we dive into the important questions we can ask ourselves to help the you embark on your own journey of self-discovery and self-awareness. Tune in to this refreshing episode and rediscover the power of being h...2023-10-1225 minProject Weight LossHow Water Can Help You Lose Weight: H2O the Elixir of LifeIn this episode we unpack the valuable elixir of life, water. And we have fun looking at the science and the effects of drinking more water. We talk about the secret weapon that many overlook when it comes to shedding those extra pounds – water! Yes, the clear, tasteless, and often underrated elixir of life. Have you ever heard that drinking more water can help you lose weight? Well, my dear listeners, it's not just a myth. It's backed by science and you know how I love my science! We break...2023-10-0518 minProject Weight LossExceptions: How to Plan to Go Off PlanIn this episode I share with you how to have planned exceptions that really change how you view your Project Weight Loss Plan. I share my return from my vacation in Europe and I share how I used this exception mindset to live my best life, to live fully present and fully human. And while I normally don’t make unplanned exceptions, I do make exceptions regularly. I also offer you a 3-step process for this exception plan and provide a bit of storytelling, sharing my experience of my...2023-09-2828 minProject Weight LossSpecial Episode - Finding Flow on the Camino FrancesIn this week’s special episode we talk with our Camino De Santiago friends some new and some that are on the journey with us. We learn that we can always learn from others and that being in the flow happens when we are present in the moment, open to learning, and open to living. On this leg of my Camino trip, our group is light one cosmonaut, because our yogi Vanessa finished her Camino experience. I am feeling fortunate to have had Vanessa on the trip our youngest...2023-09-2148 minProject Weight LossCamino Le Puy: Sing the Song That Only You Can SingIn This episode I share the Camino Le Puy with you; speaking with Father Phillip Thompson on what the Camino and living your best lives means to him and his group of singers. We speak with our Yogi (yoga and meditation adviser) a young and wise soul who speaks to her experience on our Le Puy Camino walk. We speak with Victoria a Gite (hotel) proprietor on our journey and San our group leader who speaks with us about what Camino means to her and which is her favorite French village. We also spe...2023-09-1424 minProject Weight LossMaester Eric Schlosser: Author of Fast Food NationIn this weeks episode I speak to what I have learned from the author of Fast Food Nation, Maester Eric Matthew Schlosser.I wanted to speak to his teachings because in my perspective knowledge is true power, over our bodies and our own volition. His teaches all aspects of the fast food industry; from its historical perspective, to its business aspects and the humanistic fallout from father industries need for low wage labor. He wrote three books:1. Fast food2. Reefer madness3. Command control: nuclear weapons, the Damascus accident and the illusio...2023-09-0727 minProject Weight Loss3 Simple Strategies to Lose Weight or Stay Your Course While TravelingThis week’s episode is about how to take your Project Weight Loss with you when you travel. I give you three vital strategies to have the success you seek during a vacation or during a business travel. The first strategy is to start off with a commitment to be intentional, whether that is to lose, maintain or gain a little. So for me how it has worked is if I use the majority of these tools, I can see anywhere from a 2 pound loss to five pounds in your 2-3 week...2023-08-3122 minProject Weight LossInterview with John Eric Henry-Service Part 2: Sometimes the Best You Can Do is Just Hold Someone's HandThe episode that you will be listening to is an interview I recorded with John Eric Henry (JEH) the manager for the safe parking program in alameda county The safe parking program is individuals that are experiencing from housing insecurity, as they are living in their cars. The program is called safe parking because the goal is to provide them a safe space to park their car while they receive services to transition them out of homelessness into housing. I met John Eric, I like to call him JEH, through my 9-5 doing work helping p...2023-08-2433 minProject Weight LossThe Butterfly Effect- Service Part 1This week, I break down a little bit in recounting the effect that a great person, an angel to me has had on my life. I come to you to unpack the scientific and very real effect of what others do that have a far reaching impact on our lives, it is termed the Butterfly Effect.So, "In chaos theory, the butterfly effect is the sensitive dependence on initial conditions in which a small change in one state of a deterministic nonlinear system can result in large differences in a later state. (Wikipedia, 2023)2023-08-1725 minProject Weight LossFacts, Stories and Paradigms; It's Time to Lose What's Weighing You Down!This week’s episode is about how we can change our paradigm, our perspective of how we see the world, how we make sense of it all. I speak to the idea of a story versus a fact and I also speak to the stories we tell ourselves about our bodies, whether we are body shaming ourselves or we take in other people’s body shaming of us. And how stories in general have so much impact in our lives and can create connections and understanding, by knowing someone's story.I also speak to the inval...2023-08-1024 minProject Weight LossFear: Either Run or RiseI am really excited to share my recent experience at the Sacred Gathering of Women event, where 75 brave and shining souls gathered to discover their flow and learn about the elements while learning about themselves. The experience was magical and true healing was in the air. In this episode I also speak to the elements of air, fire, water and earth, and to the most unlikely Maester of Fear, the character of Aangh, in the Netflix series the Avatar, the Last Air Bender. From this premise of our healing with the elements we unpack fear an...2023-08-0326 minProject Weight LossLet's Talk FatsThis week we talk about one of my favorite things to eat and that is fats, the healthy types of fats. I unpack the three different types of fats, what they are and why it matters to our Project Weight Loss. I also give examples of the foods that make up the Unsaturated Fats, Saturated Fats, and Trans Fats.We also get to have some fun this episode with an avocado count down at the end. Remember, that we learn and grow one step at a time and we evolve to the best versions of ou...2023-07-2721 minProject Weight LossHow to Find Peace in DisagreementsThis week I speak to how we can keep our cool, not just in a heated room but in a heated situation.And that’s the topic today. How to stay cool and find your peace when all around you, people are losing theirs. I speak to the common denominator in our lives, us and how we can get out of our heads and into actions and ways of thinking that really help us move towards peace, no matter how someone treats us, speaks to us or speaks about us.So, come out of...2023-07-2020 minProject Weight LossJuice & Our Project Weight LossI am excited to come to you this week on all things juicing and I give you 11 observations of juicing as to what the Maesters have to say about Juice and our weight loss and of course what it all means to our Project Weight Loss.I bridge the concepts making them simple to understand and to apply to what serves us the best.As with all my episodes I recommend that you consult your doctor or clinician on any food or health plan.I also am including the links to the Maesters...2023-07-1326 minProject Weight LossFrom Project Plan to LifestyleIn this episode I refresh the elements of a project plan and make the connection between a plan and our Project Weight Loss. I bridge the concepts in a project plan, making them simple to understand to apply to our way of thinking.I also speak to the movement from a plan to a program in business and how that movement also applies to our work, as we transition that program to equate to our best life, the true and authentic life we want to be living. And I leave you with the wo...2023-07-0633 minProject Weight LossA Magical Moment of Joy: Maester Marie KondoThis week we look to what the seasons bring and sometimes the seasons brings us a bit of work that can have an unexpected hidden joy. Out of the work and at times struggles, we can find some diamonds, as Maester Marie, teaches us, if we know what we are looking for. I share with you what I have learned from Maester Marie Kondo and I highly recommend that you purchase her book, the life-changing magic of tidying up.(The life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing', 2014)(Konmari.com, 2023)2023-06-2926 min