The Playbook- Take Control of Your Evening Eating

You can eat well all day.

And then evening comes — and you give up.

If you’re tired of starting over every Monday…
 If you’re tired of feeling out of control at night…
 If you know what to eat but can’t seem to follow through…

I created something for you.

Take Control of Your Evening Eating is a powerful, 30-minute mindset playbook designed to help you finally understand why evenings feel so hard — and how to change them for good.

This isn’t about willpower.
 It’s about skill.

And skill can be built.

Download the free playbook now and start taking control tonight.

Click to Download: https://mailchi.mp/43700070f134/playbook

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

Transcript

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Bob, welcome to modern body, modern life. The podcast for women who want to feel powerful, healthy, strong and confident, inside and out at every age. On this podcast, we talk about becoming a woman who is fully in control of her eating and movement, so weight loss, strength and energy become permanent. We also talk about something bigger, becoming the woman who takes her deepest desire seriously and goes after more in every area of her life. I'm body and life coach Courtney Gray, and I believe you can get in the best shape of your life at any age, and when you do, it becomes a catalyst for everything else, your relationships, your confidence, your joy, because when you feel like you and your body, all of life gets better. Let's get started. Welcome to the podcast episode 120 the playbook, take control of your evening eating. I am so excited for this podcast because I have written a book. It sounds a little crazy, because I have always wanted to write a book. I have always known I would write a book, and I'm really, really proud of this book that I've written. I'm calling it a playbook. It is something I've been working on for months now. It is everything I had hoped it would be, and I am offering it to you complimentary. I'm giving it away. I know that someday I will write another book, and I will actually get it published, and it'll be one that you take three weeks, four weeks to read. But for this first book that I wanted to write, I really wanted to create something that was more of like a quick read. I love long form books, and I love a short book that I can consume it in 30 minutes, and then maybe a few days later I consume it again. And I've wanted to write a book that was beautiful as well as easy to read that was not too on and on and on. I read a lot of books, so sometimes I find myself, when I'm in the middle, I'm like, yeah, yeah, I got it. I got it. And I'm kind of wanting to skip ahead, but then I'm not the type of person that likes to skip ahead. So I wanted to create a book that was something that you don't want to skip ahead something that every line makes you want to read the next line, and there's beautiful pictures, and it's just easy to get through. I'm also really proud because I did not use chat GPT in the making of this book. You know I love, I mean, I think it isn't chat GPT if you use it at all for work or for creation, and it is an amazing resource, and I love using it for my like podcast, show notes, and sometimes I'll help my email, you know, write something and use it for my emails. But I really wanted this to come from my heart and from my voice. And I know that if you have been listening to the podcast for a while, when you read it, you will hear me in this book. So that is something I'm very, very proud of. Also, of course, I wanted to create a book that was very, very specific and fixing a very specific problem. I know someday I will write a book. I have this vision someday to write a book where it is similar to, I don't know if you've ever heard of the desire map. If you're one of my clients, or one of my past clients, you've heard me many times talk about the desire map. It's by Danielle Laporte. It is a beautiful book. I love it so much, and it is something that I kind of want to emulate someday, where it's kind of part book, part workbook, but that is for the future. For right now, I really wanted something powerful, fast, easy, ooh, powerful, fast, easy, yes. So this book is available to you right now. It is available everywhere it's there's a link on my website, there is a link in the show notes, there is a link on Instagram, in in my bio for this book, you can even email me and I'll send you the book. It is going to be in digital format, so it is easy for you to get instantly. And I also even made a pop up on my website, but I'm not sure the pop up is working. So if you go and you try the pop up and you don't get the book, then go on the website and there is a link there, like in the middle of the homepage, there's a link there for you. So let me tell you kind of what you're going to get with this, this playbook. It's called Take control of your eating, the mindset playbook for women ready to lose weight forever. And I really wanted to again, focus on something that was very, very specific. And after coaching hundreds of women on health and weight loss and better habits and the struggles of aging and eating better and all of that, nighttime is the hardest, and nighttime evening time, I kind of feel like after four o'clock really. Really is the hardest. For some people like me, right around four o'clock is when it starts getting wild. And then for some of my clients, it's not till like 10 o'clock. So I just, I'm calling it evening, but it's anytime, really, after 4pm It's kind of when your day shuts down, on many levels, that all the sudden things seem to go sideways. And so many of my clients, most of my clients, I want to say, 99% of my clients, of my clients tell the same story, where during the day they're pretty good. Sometimes they have a hard time because they eat in the car. Sometimes they have a hard time at work, but most of the time during the day, they're pretty good. Sometimes they're distracted during the but at evening time, that's when things get really difficult. It really is the hardest time of day. I always joke around and say I've never done a consult with a woman where she's come and said that she just really struggles at breakfast. So evening time is the time, and I have found that when we focus on fixing the evening eating, you can lose weight in a sustainable way because we're fixing the evening eating. We're not just going on a diet temporarily, where you're actually fixing the source of the problem. And you become more confident and more powerful, more in control, and oftentimes with it, you start to create better habits around your evening as well. So this looks like people sleeping better, people going to bed earlier, people, you know, laying out their clothes for the next day or prepping for the next day. Them really taking care of their teeth and their bodies, and all the things that we do when we actually feel more at peace, feel more powerful and feel in control in the evenings. It all kind of goes hand in hand. So in this playbook, you are going to hear my story about how I was constantly starting and stopping over constantly every morning, being like, I got this we're going on a diet, and then completely giving up by the evening. And how crazy that made me feel. And I know for so many of you, it makes you feel crazy as well. I often talk about how I feel like there used to be the morning Courtney and the evening Courtney, and how it just felt like I was I just felt crazy, like I wanted completely different things in the morning that I did in the evening. So I really talk, talk to you there about my story, because I want you to feel like you are not the only one. I talk a lot about your brain and the different parts of your brain, and how to manage the different parts, and what it looks like to actually manage the different parts of your brain. What it looks like to be in the moment and to actually be like, Oh, I'm having these thoughts. That's my primitive brain. Oh, but I really this was my plan. That's my prefrontal cortex. And how to really self diagnose where the thoughts are coming from. I give you the top four reasons why evenings are so hard, because I want you to know it is not just you. It is so common, even if you're not talking to your friends about this, even if you feel like you're the only one in your family. So many of my clients tell me they feel like they're the only one in their family, or they struggle with this, and their partner doesn't so often, we think we're the only one, and I promise you, it's just not true. So I'm going to give you the top four reasons why evenings are so hard. And I really believe when you understand something at a deeper level, it makes you then be able to change your habits even more. When you listen to me talk about these top four reasons why evenings are so hard, you're going to go, Oh my God, that's so true. And when we say to ourselves, oh my god, that's so true, when we understand ourself at a deeper level, we don't shame ourself. We're more compassionate to ourselves. We understand which brings more compassion, and then we're more prepared to do better in the future. I'm going to help you get good at doing evenings better without being perfect, because perfection is not what we need. God knows, every time we went on a diet, we were striving for perfection. That is not what we need. I talk about what obstacles to expect, and a lot of these obstacles are your own brain obstacles, like we think about obstacles as like being like out in the world and other people. Most of our obstacles come from our own brain. So when you can start to get clear on what obstacles are going to be coming, then you expect them. Then when they come, you're not so surprised. So we're going to dive deep into what obstacles to expect. Of course, I talk a lot about discomfort. I talk about how you're in discomfort now. So when you hear me say that this is going to take work, that this is going to take practice, but it's so worth it, I want you to say I can do hard. I can do the hard of practicing because I'm already doing the hard of living in a body that doesn't feel like me so discomfort, and you choosing which level of discomfort is going to be very important for you. In this playbook, I talk about thinking intentionally and why it's so important, and how you have so much more control over your thinking than you possibly have been. Been led to believe in the past, your thoughts literally create what you do and don't do during the day, and so when you start thinking differently, you're going to feel differently and you're going to act differently during the day. When you think differently in the evenings, you are literally going to eat differently in the evenings, I promise you, I teach you how to evaluate from Curiosity. Most people, when they mess up, they immediately go to shame, which when we're in any negative emotion, what do we do? We turn to food. So when you mess up, and then you feel shame about it, then you get the buckets and you're like, well, I already ate. I might as well instead of actually being curious to what is going on for you. So I taught you how to evaluate. I am teaching you how to practice again without perfection. I want you to think for a second how powerful this would be if you started saying to yourself, I am going to go all in on this one area of my life for the next three months. For the next four months, what if you practice this the way you've practiced things in the past? What if you practice this the way you practice when you were in college? What if you practice this the way you sometimes asked your kids to practice their own schooling. What if you practice this the way you practice things you actually love doing? And what you'll find with this playbook is it really is teaching you to become a woman who follows through it teaches you to become a woman that says, I want this. I know there's a part of me that keeps telling myself that I don't, especially in the evenings, but I want this, and when you become that woman, you can lose weight permanently, you can get in your best health. You can feel proud of yourself. You can feel in control in the evenings, and then, because that's the hardest time of day, you feel in control everywhere else. So let me just say right now, if you feel like, well, it's not necessarily evenings. Yeah, it might be evenings, but it's really eating out. Then apply everything you're learning to eating out, what you'll find is everything in this book, even though I'm kind of catering it to evenings, it will help you with every area of your life. You will enjoy your life without making it all about your food and your drink, you'll mess up, you'll evaluate and you'll keep going. You'll feel proud of yourself in the evenings. You'll feel proud with how you're living. And really, you become a woman who trusts herself. Because I can say honestly right now, and I know my clients who have worked with me in my programs can say that they actually trust their selves at a level that they never used to trust themselves, self trust means you make a decision and you stick to it most of the time. It doesn't mean you're not human. It doesn't mean you don't mess up sometimes, but it means that most of the time, you know you're going to follow through. Today, I told myself that at three o'clock I was going to go to the gym. I'm not a huge fan of going to the gym at three o'clock, but I'm like, I'm going to the gym at three o'clock today. But you know what? I didn't go because it is the night before this podcast comes out, and all of a sudden I started seeing that writing on the wall is I'm going to be able to finish the landing page and finish the emails and finish everything, and I'm going to be able to record this podcast for them tonight, and do I like my reasons for skipping the gym? A Hell yeah. I've been working so hard on this playbook that I trust myself to do what I say I'm going to do. I also trust myself, and this is a different level, a higher level. I trust myself to change my mind in the moment and have it be from my prefrontal cortex. I actually already scheduled another podcast to go out tomorrow, but I'm putting that one for another week, and I'm actually sliding this one in because I'm working late and I'm getting this done for you. So learning to trust yourself is learning to trust yourself and follow through in the moment, and then after that, you become a woman who can, in the moment, go, You know what? I'm actually changing my mind, and I love my reasons for changing my mind. This playbook is going to help you walk into social events calmer and more confident than you ever had in your life. I go to a social event and I am not worried one bit, and I can't even tell you the relief that gives me, and in the end, you're going to like what you see in the mirror, but be really proud of how you're living. I'm so I'm sure you can tell in my voice, I'm just so excited for it. It's like my gift to you. I know it is going to just help so many people. So head to modern body, modern life.com and there is a link to grab it on the homepage, and it's also in the show notes, and it's also on my Instagram profile. It's everywhere, and it is called just to remind you take control of your evening eating the mindset. Playbook, you're going to love it. Have a great Tuesday for information on how we can work together. Head to modern body, modern life.com. To schedule a consultation with me. I'm currently coaching women privately, and I offer group coaching programs you.