Deb Winward Coaching

You get home from work, the house is a mess,

you realize you forgot to thaw out the chicken you were going make for dinner,

and before you know it…you’re halfway through a bag of tortilla chips.

This is totally normal.

It happens to even the most capable women.

You’re not weak.
You’re not failing.
Your nervous system is just stuck on autopilot.

The good news?

You can interrupt it, and awareness is step one.

When you notice the pattern, you give yourself a choice instead of letting autopilot run the show.

💡 Quick check-in: Next time stress hits and food calls, pause.

Take three deep breaths. Ask yourself:

Am I actually hungry… or am I just reacting to stress?

Does this feel like your life? Drop a 🙋‍♀️ if it does — you’re not alone in this.

You told yourself you wouldn't do it tonight.

But somehow you're standing in the kitchen anyway.

You open the pantry. Grab a handful of chips.

That doesn't quite cut it, try a few chocolate chips.

But that's not stopping the urge either.

You're not even sure what you want.

You just know you want… something.

So you keep grazing.
A bite of this.
A handful of that.

Trying to land on the thing that will finally make the urge stop.

And the frustrating part?

It's not even that satisfying.

But you're in too far.

So you tell yourself, "It's fine. I'll be better tomorrow."

Here's what I want you to know:

This isn't a willpower problem or discipline problem.

This is what happens when a mom has been carrying everything all day

with nothing left for herself — and food becomes the only thing that's just for her.

I work with women who've been stuck in this exact cycle for years.

And when we get to what's actually driving it, it stops.

Not through restriction.

Not by starting another diet.

Through understanding what your body and your nervous system are actually asking for.

If you read this and thought "that's me every single night" drop a 🙋‍♀️ below.

I read every comment and I'd love to hear if this is you.

A lot of clients come to me saying, “I can’t change, I’ve always done this.” But thinking like that keeps you stuck.

Stress eating is NOT your personality—it’s just something you LEARNED to do.

You didn’t come into the world stress eating. Over time, you got used to coping with food, and over time it became a habit.

You CAN change if you want to. Does it take work? Yep. But staying stuck in frustration is way harder.

The kind of work that helps you break free and feel in control? Totally worth it!

I believe in you. Change is possible, and it’s yours if you want it! ❤️

Research shows that it takes 10-20 sets of 6-20 reps per body part…

BUT

The most important part is when you lift make sure you lift until failure because this is what creates growth.

(You’ll know you’re lifting till failure when you can’t lift the weight even an inch more no matter how hard you try. 🥵)

I had a client that would get so down on herself when she got to failure, but this is something to celebrate. 🎉🙌🏻

There is no muscle growth if there is no failure (good life lesson for all areas 😉).

Are you feeling stuck, making no progress with your health and weight loss goals?

Ever ask yourself, “Why am I even doing this?”

I get it. A lot of my clients come to me feeling frustrated and unsure of what to do next.

But here’s the thing: everything you’ve tried so far hasn’t been a waste. You’ve learned a lot about what doesn’t work, and now we can use that knowledge to figure out what does.

When you work with me, we focus on what’s actually going to get you results. We stop doing what’s not working and start trying new approaches.

Sometimes, it’s just a small tweak to what you’re already doing. Other times, it’s about completely burning it down and starting over.

Either way, you’ll feel more focused and motivated because you’ll know you’re moving in the right direction, not just spinning your wheels.

Curious about how we can work together? DM me to book your free consultation, and let’s find out if we’re the right fit to help you achieve your goals!

Want to get back to the gym but don’t know where to start?

Use my simple daily routine…

Start with 30 minutes of your favorite cardio 🚴 (for heart health) and pick two body parts to work on weight resistance (bone, muscle and metabolic health).💪

Don’t worry about doing complicated compound moves.

Going back to the basics is key here.

A simple bicep curl will suffice.

✨If you want help with this DM me and we’ll schedule a zoom call to see if we would be a great fit to work together.

Is your sweet tooth sabotaging your New Year’s resolution?

I can help you break the sugar addiction so you can reach your health goals!

DM me to schedule your free consultation.

Go in with a plan.

I was coaching a client around this topic and one of the things she was worried about was thinking that there were going to be so many pies.

When I asked her why that made her anxious, she said, “Well because I have to try them all.”

When we questioned that she laughed and said, “Actually I don’t even like most of them. There’s only one or two that I really like.”

We created a plan that aligned both her values (enjoy the holiday) and her goal (feel good and create healthy habits).

She decided to eat a sliver of her two favorite pies.

She was no longer anxious, and was actually excited to go into the holiday with a plan that not only wasn’t restrictive but actually created freedom and confidence for her.

Does it have you shutting down and not doing the things you want to be doing?

You’re not alone.

I’ve helped many other women just like you simplify their health goals, and carry them out, one simple step at a time.

When you break things down into simple but effective baby steps, you create long-term permanent habits that will change your life and your health for years to come.

P.S. Are you ready to give your self the lifetime gift of health and food freedom?

DM me to schedule your free consultation.

Believing that all calories are created equal.

New research is now showing that while it may be true, in a laboratory setting, that 1000 calories of broccoli and 1000 calories of soda release the same amount of energy, it’s not the case when food enters our body.

Here’s how our body reacts to both foods.

When we drink a soda our glucose spikes, creating a chain reaction of negative effects starting with our hormonal response.

This can cause weight gain, increased urges, and lower energy levels.

On the other hand when we eat broccoli we get none of the negative responses and get many benefits including:

lower cholesterol, reduced inflammation, boosted detoxification and balancing of s*x hormones (which reduces breast and other cancers).

Some calories are addictive and others are healing.

Some are fattening and others metabolism-boosting.

That doesn’t mean there is good food and bad food.

It means that different foods affect our health goals in very different ways.

Some of my clients find it easier to take out a lot of the foods that increase their urges.

Others find it easier to include the foods even with the increased urges.

There’s no right or wrong way to achieve your health goals. There’s only your way.

And sometimes it takes trying a few different ways to find out which way suits your values and your lifestyle, while also aligning with the goals you want to accomplish. 🙌🏻

Weight loss myth # 1

Exercise = weight loss

Did you know if you drink one🥤20 ounce soda, you have to walk🚶‍♀️4 1/2 miles to burn it off?

And if you eat one supersize 🍟 fast food meal, you have to run 🏃‍♀️ 4 miles a day for one whole week to burn it off?

And if you eat that every day you have to run a marathon 🤯 every single day to burn it off?

That’s a lot of exercise!

When we use the treadmill to burn off the pizza and ice cream we had over the weekend, we can often find ourselves in an overeating and over exercising cycle 🔁 which is not effective and it’s really hard on our body.

Don’t get me wrong. I’m all for exercise.

In fact, I live for it.

But it’s really important to keep things clear in our mind so we’re not spinning our wheels with nothing to show for it.

Exercise is for our health.

It’s great for our cardiovascular 🫀 system.

It’s great for our joints and our muscles. 💪

It’s great for our mental 🧠 health.

It’s great for many many things, but when it comes to fat loss and weight loss, we want to remember that diet is key!

So of course, keep exercising and doing things that you love.

By not expecting your workouts to get you to your weight loss goal, it will help you refocus on what does….your diet.

Do this and you’ll save a lot of time and energy, start to enjoy your workouts more, and you’ll start losing weight with less hard work! 🙌

There are a lot of ways we unknowing make it harder for ourselves. (It’s very very important to not judge ourselves here. This is all part of being human!)

How many times have you made the decision,

“I want to cut out sugar.”

And then as soon as you make that decision you find the most delicious looking dessert on Instagram.

It’s a pumpkin dessert and perfect for fall.

You think, “I’ll make it for my family but I won’t have any.”

So you make it.

It smells amazing.

You pull it out of the oven and let it cool.

You slide the knife around the bread pan and this perfectly baked loaf falls right into your hands. (You hungry yet? I am!)

You start to feel a tug of war within yourself as you notice yourself wanting to eat it, but reminding yourself that you said you wouldn’t. 😐

And so it begins.

This is HARD.

Your brain starts to corne up with some very reasonable arguments as to why you should eat it.

“This is a new recipe. I wonder if it’s good. I need to know so I know of I should make it again. I could just have a taste.”

You have one bite, and then another. You have one slice. And then another.

It tastes so good. This was a good decision. Until…the pleasure wears off and what follows is the heaviness of regret and frustration.

Here’s the thing. There’s nothing wrong with eating pumpkin bread.

It’s just when we are making decisions that go against our highest priorities it feels terrible.

As hard as it is to tell ourselves no, it’s so much easier than all of this👆🏻.

P.S. Are you wanting to permanently change your Heath habits?

I am so excited to invite you to join me in my 1-1 coaching program…

“The Year of YOU”

You’ll know this is for you if…

✨You’re ready to make your health THE top priority for the next 12 months.

✨You’re ready to invest in yourself and have fun doing it!

✨You’re ready to try new things and learn as you go.

✨You’re ready to be laser focused, committed, and devoted to the health of your mind and your body.

If this is you, DM me and we’ll schedule your free consultation to see if we would be a great fit to work together.

Talk soon!

XO 😘,

Deb