Episode #116: 12 Weeks Free Coaching: Week 2 Small Habits, Big Shifts
Small Habits, Big Shifts: Why Week 2 Is Where Real Change Begins
Welcome to Week 2 of the 12 Weeks Free Coaching series.
If you listened last week, you heard me talk about tracking your food. And if you had the best intentions… but didn’t track every day, you are not alone.
In traditional coaching, compliance is high because there’s accountability and financial investment. But when you’re doing this on your own, life happens. Soccer tournaments happen. Valentine’s candy happens. Pretzels at the mall happen.
And none of that determines your long-term success.
What matters most is what you do next.
Awareness Changes Everything
Research shows that people who consistently self-monitor lose significantly more weight and maintain that loss longer.
Why?
Because tracking builds awareness.
It helps you see:
• what you’re actually eating
• when hunger shows up
• patterns and habits
• opportunities for improvement
It removes guesswork and replaces it with clarity.
And clarity is powerful.
The Biggest Mistake Women Make
When women start tracking, they often try to eat too little.
They skip meals. They fast too long. They try to “be good.”
Then hunger hits, and the afternoon spiral begins.
Instead of restriction, try this:
Front-load your day with protein and fiber.
This helps stabilize blood sugar, supports muscle, and keeps you full longer.
If Tracking Feels Hard…
Try the Add More Method.
Instead of removing foods, add:
✔ protein at breakfast
✔ fruit in the afternoon
✔ vegetables at dinner
✔ fiber-rich foods like lentils, oats, berries
Adding nutrient-dense foods naturally reduces overeating without deprivation.
Let’s Talk About the Scale
Your weight fluctuates daily.
Water. Hormones. Sodium. Digestion. Hydration.
It is data, not a judgment.
If you choose to track weight, look at trends over time, not one day.
And remember:
Losing half a pound per week is excellent progress.
Sustainable change beats extreme results every time.
Habit Stacking: Make Healthy Choices Automatic
Habit stacking means attaching a new habit to something you already do.
Examples:
✔ Drink water while driving kids to activities
✔ Sip water between workout sets
✔ Have a protein shake before coffee
✔ Listen to a short meditation before checking email
Small actions become effortless when attached to existing routines.
What Matters Most This Week
Not perfection.
Not guilt.
Not starting over Monday.
What matters is:
• being curious
• taking one small step
• moving forward
Because the future starts now.
And the next choice you make matters more than the last one.
If you want more support, workouts, or nervous system tools, you’ll find everything linked in the show notes.
I’m so glad you’re here.
Join the Free Coaching Series
If you’re ready to stop starting over and start building trust in yourself again, this is your invitation.
👉 Join Trust Your Body, Change Your Habits 12 Weeks of Free Coaching
Join HERE https://www.dorothymcgatlin.com/Trustyourbody
If you desire more personalized support
💫2 Week mini coaching, targeted nutrition plan, plus workouts for 3 months HERE
And for the woman ready for deeper transformation, Peace & Prosperity Coaching will walk with you as you expand into the next version of yourself.
💫 Join Peace & Prosperity 1:1 Coaching to expand your calm and capacity and if you'd like to focus on your health, I'm here to support that. Code SAVE50 for till spots are full or Friday, whichever comes first.
💫 For amazing workouts to feel strong and capable in your body, The Lift Library
Subscribe and leave a review.
Are you subscribed to the show? We're gearing up to drop a bunch of fresh episodes, and if you're not subscribed, you might miss out. Hit that subscribe button on Apple Podcast now!
Love this podcast? Share your thoughts with a review on Apple Podcast!
Your reviews help others discover the show and give me a chance to connect with you. Let me know your favorite part of the podcast to keep creating content that resonates with your journey.
