You Want to Lose Weight...AND....You Want to Eat the Cookie

You want both.  At all times there are 2 of you inside of you, that want drastically different things.

There is the future-focused YOU who wants weight loss, confidence, and peace. At the same time, there is also the present-focused YOU who wants the cookie, immediate pleasure, and relief from any negative emotions.

On this episode, I will teach you how to live more from the future-focused YOU.

The beautiful thing is, you can still have the cookie and reach your weight loss goals; you just need to eat less of them!  

Click here for all the details of my July Coaching Experience....Ready for Change: https://mailchi.mp/courtneygraycoaching/julyreadyforchange

Transcript

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Foreign Welcome to Modern body, modern life. The podcast for women who want to lose weight permanently feel in control around food and learn how to stop obsessing about their body and food a modern way of thinking about your weight, your body and your life includes mindset. I'm body and life coach, Courtney Gray, and each week I'm going to teach you the mindset tools that are necessary for changing the way you eat forever. We will uncover why you're eating when you said you were going to stop, what to do when you're really craving something, and how important it is to decide what you want to believe is possible for you, I believe we can get in the best shape of our lives at any age, a modern body, a modern life, all starts in your mind, and when you learn how to manage that, losing weight permanently becomes so much easier. Welcome to the podcast. Episode 8080. I'm so excited. I've had 80 weeks in a row of this podcast. Haven't missed a week. Don't ever plan on missing a week. Very, very excited to hit 80. I'm gonna be really excited to hit 100 as well. So this podcast, I was up in the air about the title of this podcast. The title is going to be, you want to lose weight and you want to eat the cookie. But I was also going to title this podcast. There are always two of you in your head at every moment. It was too long. So I guess I'll explain what this podcast is going to be about. So it's, it's titled, you want to you want to lose weight, and you want to eat the cookie. But really, what this podcast is going to teach you is this concept I've been thinking a lot about, is about, there really are two of you in your head as you go throughout your day, at every moment, at every moment, and those two of you want drastically different things. Those two of you have drastically different ideas on how you should be living your life, on what is worth it, what is not, what sounds fun, what sounds horrible. Two of you constantly, and this concept is something I've been working on that I'm, I'm really excited to share with you. I mean, you want to lose weight and you want to you want to also eat the cookie. It kind of epitomizes this concept. So it is a beautiful, beautiful Thursday afternoon, and we are getting ready to go this weekend to my nephew's graduation party. I'm so excited. I'm gonna have all three of my boys with me this weekend, which doesn't happen very often these days. So I'm really excited about that. I'm actually going to spend an extra eight hours of driving time this weekend to go pick up my youngest so he can be with us just for about 24 hours, just because I really want us all to be together, the five of us, but also with our extended family. So I'm really excited, and I've already told my boys, I said, prepare yourselves. I'm going to be touching you and loving on you and hugging you and kissing you constantly don't grimace. Just bear with it. Allow me to do it, and if you resist me, I'll do it more. So just give it. Just give in to me. And they're like, all right, all right. They know. They know what I'm all about. So I can't wait. Enrollment is open for my June program, ready for change. It is a program for women who are ready to lose that weight, ready to start eating better, ready to start talking to themselves better, ready to start maybe being more consistent, maybe to be more clear. I know there's a lot of women they're like, I want a bunch of things. I feel unclear. I talked to one of my clients last night who's already joined the the June program. I'm so excited to have her, and she says, I feel muddled, I feel muddled, I feel unclear. And so I'm like, beautiful. This is going to be a great month for you to get very focused and learn how to change permanently in what area you are ready to change in. So enrollment is open right now. Women are signing up. I'm very, very excited for this June group. Enrollment is going to close June 3 the day before. So you can come in hot. You can come in hot if you want to, but when the group fills, that also is going to be it's either June. June 3 is enrollment closes, or when the group fills. So if you're interested, I would save your space. I would save your space. There's a link in the show notes and a link on my website to join us in this coaching experience for June. What we are doing here on this podcast, you know, and when I say this podcast, I mean all the episodes, what my intention for this podcast is really to increase your awareness, your understanding of yourself, like how you specifically work, in terms of your self concept, your personality, your desires, all that, but also, I want you to understand at a core level how you were designed as a human. And the the beautiful thing of those, those merging of understandings, is going to help you get what you want. I want you to get what you want. The first step. To getting what you want is always increasing your awareness, increasing your awareness of what makes you a human, increasing your awareness of why maybe you haven't been the woman you've wanted to be in the past, and increasing your awareness of what's possible for your you in the future. And increasing your awareness of how what you believe is possible is going to dictate what you are able to achieve. Let me say that last one again, what you believe is possible for you is going to dictate what you are able to accomplish in your life. The way you think about what is possible for you is going to dictate the woman that you become and what you make possible. And that is good news. It's good news because you get to decide that you want to up level your belief. You want to believe more is possible than you have ever believed before. Yesterday was my dad's 80th birthday, and he's doing so well. He's in great health, mentally, physically, and I wrote him a card for his 80th birthday. And one of the things I kind of said in his card, I kind of coached him without his permission, but I just said, I said, I hope that you have goals for yourself. I hope that you believe big things are possible. I hope that you don't subscribe to this narrative now that you're 80. You know, after this exciting birthday celebration, I hope you don't subscribe to this slowing down. You know, not much is possible for you. Narrative that we kind of have in our society, at least here in America, we kind of have that, that narrative as we get older, it's like less and less and less as possible. And what if that's not true? As I age, I want to continue to think, Oh, this is so exciting. What's possible for me now, we always get to decide what is possible for us. We always get to decide what we want to do, what growth we want with our life. And I've been thinking a lot about how I can help you really get what you want, really make the changes you want to make. And in doing this, I'm always looking at, how can I say things in a different way, how can I teach things in a different way? And so I was going back to, I often go back to the pain I felt when I was struggling with my weight, struggling believing that I could get in really good shape, struggling to believe that I could be consistent, because I would start, I would go hard for three or four days, and then I would just fall off the wagon, and then I felt like I was constantly in this process of restarting. And intellectually, that's that's not a horrible place to be thinking like, Okay, I'm gonna get back on the house. Get back on the horse. Get back on the horse. I've said many times before on this podcast, there's a quote about like the process of life is a constant restarting. So there's nothing necessarily wrong with restarting. But I was restarting, restarting, restarting constantly, if I'm being radically honest, I was constantly falling off, falling off, falling off, and because of that, I wasn't being consistent. I think that if we can make you and this is what I found for myself, is if I could make myself go longer in between falling off, that's where we're gonna get some consistency. If I can go really consistent for two or three weeks, and then maybe I don't feel good for a weekend, and I take a weekend off, or I I have, like, something sad happen, and I don't eat really the way I'd like to, but then I get right back on track, then that is going to be enough consistency to get me what I want. But I was in a cycle for a long time where I was literally hot, cold, hot, cold, ON OFF, ON OFF, eating well, or literally getting the buckets and not eating well. And for those reasons, I was really not seeing any progress towards my health goals at all. And so I've been thinking about, what was I thinking? What was my mentality at that time? I really felt like there was something wrong with me. I felt like I must not want to lose weight bad enough. I must not really want it bad enough, because if I did want it bad enough, I would be consistent. I wouldn't be fucking it up if I really wanted it bad enough. And I must not have wanted to feel good enough. I must not have thought that I was worthy enough all the things I was constantly thinking, it's there's a deficiency in me clearly, or I would be doing this, and that is incorrect thinking. So if you are resonating with that, if there's a part of you that feels that way, like it just must be that I don't want it bad enough that is not true. I want to give you permission granted that that is not true. And sometimes when we hear these motivational quotes, or we hear people saying things about, oh, once you make a decision, then, then, then there should be no turning back, I just disagree, especially when it comes to something that's so highly addictive, something that we've never learned how to do something. Right that deals with our emotions and our habits and our brain like food, it's just more difficult. Here's what I ended up really realizing after years and years of struggling thinking I just didn't want it enough, I realized I felt like there were two of me inside of my head, I felt like there was the am me who wanted it so badly. I was on board. I was fired up. I was listening to the podcast. I was eating a healthy breakfast. I was doing all the things the morning, the am Courtney was a badass. And then all of a sudden, in the PM, I changed my mind. I changed my mind. I didn't quite care them the same as I did in the morning. I didn't think it was worth it. I thought life was too short. It's almost like my whole vision of how life should be lived shifted in the evenings. I honestly felt like a crazy person. This even confirmed my idea that there was something wrong with me, because I would completely change my mind. I felt like I was a little crazy, because I felt like there were two of me inside of me, and what I have learned, what I have learned by getting coach certified and reading books and studying the brain and all that is, I that, in a sense, there really are two of us inside of us at all times. So before I dive into this, you've heard me talk about the primitive brain. If you're if you're new to me, I'm going to dive into this really quickly, and then I'm going to go back to explaining the two of us. But you've heard me talk about the primitive brain. You've heard me talk about that there is a part of your brain, this primitive brain, sometimes called the downstairs brain, sometimes called the monkey brain. It's a very old part of our brain before other parts of the brain had even developed that had the job of keeping us alive, and it did this by having us seek pleasure, avoid pain, and conserve energy. And what that means is it means anything new was a threat to us. Anything new is still a threat to us, because this, this primitive brain, is still very active in us today. Anything still that is potentially new is a threat, because new means danger. New means we're not familiar. New means we don't know what to expect, and there is a danger there. So our primitive brain wants us to seek pleasure, which is nothing new. It's It's the old things we've been doing. It's things like scrolling, and things like eating, things like alcohol, things like not moving, and it wants to get us out of pain, and pain is really anything that is new, any negative emotion, anything that might put us at risk. We think about people pleasing, which is so common, especially with us women, and we think about people pleasing as just something we do in society, to be in the cool kids club, but people pleasing is a basic survival technique, because if we make everyone around us happy, everyone will have good thoughts about us, and we won't be kicked out of the group. We won't be kicked out of the tribe, which means pain. We won't have anyone disappointed in us, anyone threatened by us, because if they're threatened by us, then we feel insecure, and we've, you know we're feeling negative emotion. So all of this goes back to your primitive brain. Wants you to seek pleasure and avoid pain and also conserve energy. Certainly don't go for that hike you might twist an ankle. Just relax. And so when you think about your primitive brain. Think about this. Your primitive brain really what it wants for you is it wants you to be sitting on the couch, scrolling, watching TV, eating Cheetos, or eating whatever your your deliciousness, Cheetos, Oreo cookies. For me, it would be tortilla chips, you know, with some kind of dipping of something. That's really what our primitive brain wants for us and our primitive brain, even though we have evolved other more advanced parts of our brain, thank God we still have this primitive brain that is very much at play as humans have evolved over the last millions of years. We have developed a prefrontal cortex it helps us with decision making analysis. It helps us plan for the future. It helps us set goals. It helps us with impulse control and learning and growing. Yes, we have that too, but the two of them are at odds, because if you think about it like this, you have your primitive brain that just wants you sitting on the couch, scrolling and watching TV and eating, but then you have your prefrontal cortex that wants you to live your best life possible. It wants you to get in your best shape ever. Feel amazing, write that book, ask for that raise, have amazing relationships, be be able to say something that you really. Really, truly want to say when you're out to dinner with your girlfriends, it wants you to live your best life, your best truth, all the things, but it is at odds with that part of us that knows the safest place for us to be is just sitting on the couch eating. They are at odds with each other every moment there will be two of you. So I want you to think about it this way. Yes, we have the two parts of our brain, but I want you to realize that every moment as you navigate your day to day, there are two of you, and they want drastically different things for you. You have the part of you that is more future focused that is more resonant with the future you. And what does that look like? Then you have the part of you that is more focused on the present you, the happiness in the present, the satisfaction and the pleasure in the present. And there are very different ways to live, if you consider the two of you right, if all of a sudden, after this podcast, I'm supposed to go to the gym, there will be the part of me that is the future me that's like, yes, we want to get stronger. Yes, we want to wake up tomorrow sore. For some reason, I love feeling sore. It makes me feel like I've moved my body in a new way the day before. So there's the there's the part of me that is wanting to do a pull up, wanting to be healthy, wanting to feel good, also wanting to fit in my clothes, wanting to have my confidence when I'm in my bathing suit, all of those things, wanting to be healthy, all of those things that is the me that is more future focused. But at the same time, after I'm done recording this podcast, there is the more present me that's like, you know what? We should just go way out. It's we don't need to be working out. We're kind of sore from yesterday. And what does it matter? Anyways, your husband thinks you look great. You know, at the party last night, two people commented on how strong you're looking. So we're fine always, at every moment. And though the question you get to ask yourself 50 100 times a day is, Who am I going to listen to? Who am I going to listen to? This is just another way of thinking about what is going on with you. You can think of it as, am I going to listen to my primitive brain, or am I going to listen to my prefrontal cortex? Am I going to listen to the true me or just the me that wants to be happy in the moment? Or are you going to now that I'm presenting a new way for you to think about this? Are you going to listen to the more of the future based you or the present based you? Here's a few questions to ask yourself in these moments. First of all, I want you to see the aware. I want you to have the awareness that this is what's happening as you navigate your day. And I want you to really get into the nitty gritty of all of it, like when you go to the grocery store and you're planning out your dinner for tonight or tomorrow night, there is going to be the the future focused you that wants to get something healthy, that's that you know is going to get you to where you want to go, make you feel good, sleep good that night, all of those things, yes. And then there's also going to be the you that's like, oh, maybe I should just get this. This is going to be so delicious, and it's going to make the night fun. We can watch it in front of the TV, and you know, it's no big deal every single time who you going to listen to when you are going for that walk, and you've been telling yourself for a long time, I wonder if I could either pick up my pace or I wonder if I could bang out a few lunges at the end of my walk. Or I wonder if I could run for like five minutes, maybe, if you have not run in a long time, I wonder if I could run for like five minutes, or not even five minutes. I wonder if I could run for a full minute. If you have not been running for a while, you could. Maybe I can run for a full minute. There's going to be the you that's like, maybe I could run for a few a full minute. Then there's going to be the you that's like, you know what? I don't think we're ready for that. We should just wait. You know, we might injure yourself. Let's not do it. Oh, we don't want to lunge because, you know that guy over there is mowing his lawn. He's going to look at me. He's going to think I'm a weirdo at every single moment. Here's a few questions you can ask yourself, What does my future me want like? What are my goals? Where do I? Where am I? Where do I want to go? What do I believe is possible for me, and how does it feel to be living on her terms? Let me ask that one again, how does it feel to be living on her terms, my future focused self. How does it feel if I actually navigated my day and every decision, or 95% of decisions, we don't have to be perfect, lined up with what your future self wants. How does that feel like at the end of the day? Are you going to be lined. Go That was stupid. Or are you going to feel like that was kind of amazing? How will it feel? And do I really want to connect more to her? Do I want to connect more to her? And when I say connect, I guess what I mean is, do I want to make decisions from her? And then ask yourself, What does my present me want? I can tell you right now what my present me wants. I do not listen to her very often, and so I sometimes actually am kind of disconnected from her because I'm so focused on connecting with the future me. But let me think for a moment and let me connect to what my more present me wants, the present me. The present you. The present me wants to not go on a walk today with my sister because I'm sore. My legs are sore from running yesterday. The present me does not want to go to the gym because it's like that. That's extra time I could be working, or I could be cleaning my fish tank, or I could be doing other things, or I could be watching bridgerton In the middle of the day, great. The present me wants to go out to dinner tonight, to Mexican food, because that would be the most delicious. That's going to be way more delicious than the chicken over salad I have planned for tonight. The Present me wants to stay up to like 11 o'clock tonight, just watching TV with my husband. The present me wants to scroll. The present me probably wants to scroll by the end of the day, maybe two hours. The present me, right after I finish this podcast, wants to get on my phone and scroll. And then wants to scroll at every single moment. And I will tell you, actually, one of the things I have been doing this year, one of my focuses, is being very intentional with not scrolling. But I'll tell you last year, as efficient as I was, as great as my life was, as intentional and aware as I was, I spent way more time scrolling than I wanted to. I felt addicted to it. I felt like I couldn't control myself. I felt like every move I made I scrolled. Do you ever feel that way when I realized this? I was like, This is crazy. So after I would finish the podcast, I would be like, Oh, I have to use the restroom. So I would scroll on the way to the restroom, and then I would scroll while I was sitting on the toilet, and then I would make myself some tea, and then I would get back to my desk to edit the podcast, but I would scroll for a minute before and then I'd edit my podcast, and then I'd finish that, and then I'd scroll. It's almost like before I made any move, I would scroll, what is happening? What do you do that? Oh, my God. What a waste of time. So this year, I really decided no more. And every once in a while I was just talking to my client about this last night, every once while I will find myself going to it because it's it's a habit, it's a dopamine hit, it's a very present me focused decision. So every once in a while, I do find myself going to it, and I say this every time, this is not helping my life in any way. This is not bringing any joy or value to my life. It's just not I've never scrolled for an hour and afterwards said, whoo. God, that was amazing. Never, never. And so I decided this year I'm just not doing anymore. So I've been very good. I'm not perfect. There's been a few times where I'm like, You got me, boo, you got me. You got me. I scroll there for about a half hour. Yes, I've seen Zendaya and Henry Cavill more than I probably need to over the next year. I You got me, but for the most part, I am done really good job in that moment saying, Oh, this is my present self wants to scroll. But there is a future self, me that also right now, wants to make more of a powerful decision. Maybe it's read my book, maybe it's meditate, maybe it's go plan, like, do some food prep. Sometimes in the middle of the week when we kind of start running out of the food prep I've done, I'm like, I really need to make some tuna fish, or I need some do some breaded chicken, something like that. And I will be like, Okay, I've got an hour instead of Henry Cavill. I think he's gorgeous. And so I you know how what happens is, like, you look at a few reels of him on Instagram, and so now it's all I see is Henry Cavill. Their their work, Facebook is working really hard to get Henry Cavill into my world. And so I'm like, instead of Henry Cavill, I'm going to go make some food that's going to serve me better. That is all the things that my present self wants. And so most of the time I'm not even connected to it, because I don't even give it energy, but it is still there. Every time I go into Starbucks, there is the me that wants to get a black americano in a protein box. And that's my future base self. And then there is the me who is very present, focused self who wants to get banana bread and a vanilla latte. Now for you, you might be on a different path. You might be eating different than me. I am not saying. Seeing that you should run out and start getting americanos and protein boxes. That's not what I'm saying in my program, I always say we need to get you eating better, but doable for you, eating a drinking a vanilla latte and a banana bread might be the better choice for you depending on how you have been eating. So let's not judge my choices, but let's think about my mindset. That's what I want to teach you by saying this at every moment there is a choice, which choice are you going to make? Which version of you are you going to listen to? And I will tell you when you get better and better and better at listening to and making choices from that part of you that is your prefrontal cortex, that future based you, you are going to create massive change in your life. You will lose the weight you want to lose. You will eat better. You will start being more consistent. You will start getting more movement. You will start getting healthier and stronger, and you will get happier. You will sleep better and feel better and have better relationships, all the things, if you can connect to that version of you that wants what's best for you. So I want to give you a few more questions based on your present self. I already said, What does my present self want? Think about that. Next question is, is this a true desire? And why does my present self want this? That's a great question. Why does my present self want this? And usually the answer always is, because, for right now, it's the most pleasurable thing, and that's how we know it's really not a true desire, because if we just lived in the most pleasurable things in the moment, we would never be happy. We would only be happy in the moment in the moment in the moment in the moment, and if we took a break from those in the moments, we would be miserable. So another question you can ask yourself is, is this getting me where I want to go? That's another great question that you can ask yourself if you're scrolling, is this getting me where I want to go? And not that every single moment has to be productive. It's not like you need to make every single moment meditation this. I'm constantly, constantly being productive, but even going out and sitting in a space, whether it be your backyard, whether it be a beautiful room in your home, whether it be a beautiful cafe, whether it be a park, and just sitting for a moment and closing your eyes and just listening, whether it's listening to the birds, listening to running water, listening to the people talking in the cafe and loving on the people that they're with, or whatever it is, even that, I promise you, when you make space for that, even that is going to connect you to you, or connect you to your source, or connect you to your god or your Creator, or connect you to You. And it is going to be more beneficial than you just eating a muffin. When you start doing this, when you start being able to connect with the more future based you future focus you, you find that life gets better. And then what happens is this amazing thing where the future you the woman, who you're like. I want to become her. I want all of this to get easier. I want to make decisions easier. I want to feel in control. You find that the gap between you now and her starts to close, and in many ways, you become her, and then you choose even bigger goals for yourself. That's what I'm finding in my life, like I am doing things and acting and living in a way that I never, never thought was possible. So I started to believe it was possible. Maybe I could do this. Maybe I could be this woman. Maybe I could be this woman. And now, in many ways, I am her, and I have created an even bigger vision of what I believe is possible for me, and now I'm trying to close the gap on that at the end of the day, who do you want to be listening to? If you can take one thing from this podcast, here's what I want you to take as you go throughout your day, start really seeing the two of you at all times. Start seeing the two of you when you're engaging with someone you're frustrated with. There is the me who wants to just say, You know what, let's not get frustrated. Let's show love. What would love do? How can I show up and and be proud of myself in this situation and be proud, be proud in the way I'm handling the situation. There's that you, and then there's the you that just wants to be like, F everybody. This isn't fair. I don't deserve this. Why does this always happen to me? Both are very much available to you. Both are very much available to you. And when you start becoming aware that both are available to you. That's when you can make a better choice. I'm going to leave you with one other example. I don't know if I talked about this yet on the podcast. It's a non food, not non body example, because you hear me say all the time that all of this work, this podcast, everything I'm teaching you, it affects every area of your life. And so I love giving examples that have nothing to do with body, light body, but more life. And so a few weeks ago, my son Justin, called me and said, Hey, I got I got in a car accident. Everyone's fine. And I said, Is everyone fine? Like, because his buddies were in the car with him? And he goes, Yeah, we're not hurt, like, at all. And I said, What about the other people involved? Yes, no, one's hurt at all. Now, in the moment, I do this very quickly now, and if you, if you do this, if you take this podcast and really implement into your life, you will get quicker and quicker at this as well. But I do this so quickly now it almost doesn't even, it's not even, I'm not even aware of how quickly I do it, but if I slow it down, this is what I did. In that moment, I said, Okay, Courtney, there's two of you here. There is the you that can say, You know what? There's not a problem here because his car was totaled. He's like, Yeah, I think it's totaled, right? So in that moment, I took the information my son is cars totaled. Everyone on both sides of this accident, the people I don't know, the people that I do, that I love, are totally safe. And so my future based self, in that moment, said, This is not a problem at all. There is no problem at all here. That was really it no problem. What do you need from me? How can I help you? I'll be there in 10 minutes. That was my future base. We not even stressed, not even worried. This is not a problem. He might as well have called me and said, Hey, Mom, I'm at soul. Would you like me to bring you a taco? Like, literally, not a problem. And then there was the more present self me, where it's like, oh my God, I've never really been in an accident. I don't really know what to do. I mean, should I come to him, or should I not come to him? Should I call my husband? I mean, should we go together? Should we should we call the parents of the other kids that were in the car? Do I call my insurance first, or do I call my insurance now and, oh my god, what are we going to do about his car? Oh, my God, this was my one kid that has the car that that like the best car of all three kids. And how are we going to how? What is he going to do for a car? And what there was that option, stress, anxiety. I can't believe this is happening to me. Oh, my God, all that in that moment, both were available. And you know, which one I choose? Girl, you know, I definitely went right into we got no problem here. Now that took me some time. That's going to take you some time. If you're new to this type of work, that's going to take you some time. But this is the power of this work. It's like I started wanting to feel in control around my food, wanting to roll into 5pm and not eat the chips, because I had promised myself not eat the chips. Amazing. I figured that out I was able to lose the weight I wanted to lose, and the ripple effect on my life is this moment with the car. We've got no problems here. It's no problem. And then be able to manage my son, be able to say to him when I get there, I can see he's a little bit worried, and to be able to grab his arm and look at him and say, hey, you know what? There's no problem here at all. You're safe. The other people we don't know are safe. This is just a regular Tuesday, and I could see him calm. I offered that up to him. We can either freak out or we can be calm. I offered that up to him, and he took it. And then I did that for my husband. Same thing. Did that for the other boys that were there. Hey, boys, you can go, go, go to the gym. Dude, you don't need to stay here with us. We've got this under control. And so when you start navigating your life and realizing in every single moment there are two of you, and if you can line up with the future focused you more often, your life will change. If you love this podcast, I invite you to work with me in my ready for change coaching experience for the month of June. If you love this podcast, you feel like it's really helping you in your life. I'm so glad. Imagine what it will be like to flood your life with me for a month, be able to actually say, Courtney, can I ask you a question? Courtney, I love this, but I'm struggling with this. And be able to really get clear figure out how you need to change in order to change your life. So there is a link in the show notes, there is a link in my website, there are links everywhere to join me for this June experience. I'd love to have you in there. Have a great Tuesday. If you are ready to lose weight and keep it off permanently and feel confident and at peace around food, I invite you to head to Courtney Gray coaching.com to learn about how to work with me. I work with women privately, one on one, and I. Also offer small group coaching. There is a link to my website in the show notes you.