Creating A Soul*full Journey To Weight Loss & Body Image

This is a rad guest post from my friend Heather Rampola. Welcome to WW-land take it away Heather…

 It’s hard NOT to be obsessed with skinny in today’s world. You probably know that was part of Katie’s story and journey to living in this space she’s created, WW-land (hear more about that here in my interview with her).

7183f6ea463ab203eb3524264b25be8f.jpgEspecially with media images that are airbrushed, and stretched. You are bombarded with images of “beauty” that frankly don’t exist in the real world.

And while it’s great to desire to be the healthiest and happiest version of yourself, it’s critical that you’re not putting your happiness on hold until you become “skinny”.


Katie and I both  know what it’s like feeling fat and struggling to lose weight. We know the emotions of hate and defeat that “nothing I do works”. We know the pain the shows up when eating food, looking in the mirror, or wearing tight clothes. And because I like to be honest with you, I know the feeling of pain in other areas of my life (work, family, and finances) as a result of carrying the weight and believing that I’m an ugly failure.

The process of getting skinny or losing weight is often painful and unenjoyable as well.

Think about what you traditionally do when it’s time to lose weight:

- Restrict the foods you eat

- Use willpower to avoid overeating and resist temptations

- Exercise excess calories and fat

It’s easy to become almost militant to correct your body into proper shape. Perhaps you decide to instill a new diet regimen and track progress like a hawk. This method is never fun! So doesn’t it make sense that part of you wants to rebel to the “pleasure nazi” dieter inside?

And you’ve probably notice that the “cracking the whip” method to weight loss hasn’t brought you the results you desire… at least not long term.

You can feel great about your body.. you know, like feel authentically, truly beautiful! The kind that loves what she sees in the mirror. The kind that leaves you smiling as you slip on your clothes because you feel comfortable in them. The kind of beauty that arises when you feel so much more confident about yourself that you go after the things you truly desire in life…and get them.

Why not view your body and weight loss as a journey of discovery that’s feels soul*full rather than soulless.  Not only is it a more pleasurable process but it’s also more likely to bring you the results you truly desire.

4 Steps To Soul*full Weight Loss & Body Image

1.) Be Aware  

Perhaps you are aware that you want to lose weight and feel better. But are you aware what foods make you feel like crap? After you eat a meal, take notice of how you feel. Are you still hungry? Does your tummy hurt? Do you feel bloated? Are you super tired? Slow down to take notice of what foods make you feel great and which foods don’t.


2.) Listen To Your Body

Your body is always sending you messages. She is communicating to you by the way you feel and with your inner voice. It’s possible that holding onto the extra weight has been your comfort mechanism. For example, ignoring your desire to take up an old passion such as photography or art class, but instead of listening, you stuff down those desires with food. It’s important to ask your body “what does she say?” and then listen to her.


3.) Take Time For You & Play

Life can get busy with all the responsibilities but it is critical for your soul*full weight loss journey to make time for you and have more fun. Did you know that stress prevents you from reaching your weight loss goals? By taking time to be still, play and have more fun, you signal to your body that it’s okay to stop stressing. When we stop stressing about food and life it’s like we give our body permission to let go of the extra weight.


4.) Cultivate A Loving Relationship With Your Body

Instead of hating your body and criticizing her non-stop, try cultivating a loving relationship. You would never treat another person the way you often treat your body! Remember that your body is endlessly at work to serve and take care of you. This is the body you will live with the rest of your life–– you might as well love her. Thank her and tell her you love her!

When you practice these 4 steps remember it’s not about perfection but rather about the journey! You will spend the rest of your life in this body of yours… so enjoy her. When you do, I guarantee that you will feel lighter both inside and out. It’s worked for Katie and it’s worked for me!

If you’d like more guidance & support to loving your body through your weight loss journey, I’d like to invite you to join me here.

HeatherRampolla_laughter_400x600.jpgAbout my girl  Heather…

Heather Rampolla is host of Fresh Eats Radio, creator of “A Loving Approach To Stubborn Weight Loss” & Fresh Eats Seasonal Detoxes. As an author, podcaster, speaker, and coach, she helps busy ladies rid of overwhelm when trying to eat healthy. Through her courses and episodes she teaches you how to love the body you’re in & easily add in more of the good stuff so you can look good & feel good.


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new week meanderings

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. How was your weekend?  Mine was great I went on walks, went to a cool meditation group and my yoga studio friday night, practiced and taught some yoga, and explored the farmers market and caught up on some work. It’s going to be a wonderful week, I can feel it. Today is a new moon, a great time to set new intentions. Maybe spend some time catching up on episodes of my podcast WWRadio and meandering the internet led by me below. Above are some of my  Insta-glimpses from my week and per usual, I’m sending light  from my WW-land to yours. In the meantime, keep in touch with me daily on Facebook.

-Let’s kick things off this week with Last Week’s meanderings  in case you missed them & if you’re new to Monday Meanderings, I share my fav inspiring links around the internet and have been doing it for years. Catch up for dayz here! 

-Wisdom on Food Planning from Isabel Foxen Duke 

-A Loving Approach To Stubborn Weight Loss.

-Missing #WWRadio pod? It’s Richroll ‘s 100th episode with WW-land alum & his wife SriMati & it’s so rad. Listen!

-Resistance or Guidance from past WWRadio guest Kate Northrup

-Beautiful shoot hair style everything I just love. 

-You are a light worker. 

-My favorite book ever. 

-Can’t get enough of THIS COVER right now. What is that song for you right now? please inspire me, comment below. 

-I’m eating this for diner tonight on a dinner Skype date with Elle! this one looks great too! 

-Simple is best and getting back to basics feels great. 

-& more from Connie Listen to her on WWRadio 

-10 commandments of good design. via Erin.

-Taylor Swift’s new song is the new feminine anthem


Amazing meanderings (like they’re so good this week guys)

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Hi. How was your weekend?  As you’ll see above in my weekend Insta-glimpses I went on walks, ate rocking salads, practiced and taught some yoga, and explored the farmers market. It’s going to be a rad week, maybe spend some time catching up on episodes of my podcast WWRadio and meandering the  internet led by me below.  As usual, I’m sending lots of  love to you from my WW-land to yours. In the meantime, keep in touch with me daily on Facebook.

-My mentor & past WWRadio guest Elle Griffin turned me onto the amazing Mireille Guiliano, author of French Women Don’t Get Fat this opened me up to the amazing world of eating for femininity and pleasure which is amazing. Champagne is a huge love of hers and it is even rumored that champagne was first discovered by monks who said they were “drinking stars” therefore cheers! Everything in moderation & here are Mireille’s tips for enjoying this beverage, always with food. 

-This podcast and short documentary massively inspired me. Slomo is awesome and Rich was able to harvest such massive wisdom from him.

-I’m so into this video. Style, inspiration, attraction, love, and voice of a generation. I love Stone Fox Bride & Style Like U both so much.

-How fun is this?! reminds me of  a slightly more mature version of love calculator (remember that? yep it still exists!) zodiac sign capability!

-questions that will stir your soul 

-4 Tips to help you sleep better including a drink pre bedtime that looks rad. 

-& for more on sleep check out the entire WW-Sleep Week including the WWSlumber Party Podcast 

-My post on Malas 

-The Product that forever changed my relationship with food and 10 reasons how it did.

-RECIPE for the best popped snack you’ll ever have! yum! 

-I’m so into this book, The Way of The Happy Woman: Living the Best Year of Your Life (a recommendation by Elle as well) the author Sara’s story mirrors my own so much and I don’t know you guys just really need to read this book, don’t you worry I’ll work on getting her on the P-cast too. Hang tight.

-Email marketing done right by Erin with Freebies and all. 

-WWRadio replay episode of the week: DROUGHT.

-Last but not least an amazing article that will shift your perception of your body and it’s purpose. 

-New interview from Mastin with Nick Ortner 





I love Malas + Tiny Devotions


I love me some Mala beads & I know when you know what they are you will love them too. So I’ve invited my friends at Tiny Devotions to shed some light on them and why they’re awesome. Take it away…

For those of you who don’t know, mala beads are meditation garlands that have been worn for thousands of years in traditions of Buddhism, Hinduism, yoga and meditation.

From the moment we first laid our eyes on mala beads we were extraordinarily drawn to their uniqueness and energy. It was an unexplainable attraction.

Mala beads are traditionally used for japa meditation – reciting a positive affirmation or mantra along each bead to come into a more calming, connected and spiritual state.

When we started making mala beads we wanted to take the tradition of these esoteric beads and make them accessible and “sexy.” We wanted to link mala beads to setting an intention. Because at Tiny Devotions we’re very interested in the healing qualities of crystals we fused mala beads with healing crystals that each have their own energy and intention. There are crystals for love, strength, prosperity, healing, break-ups, focusing, letting go, spirituality, grounding, protection and so on.

Choosing an intention is only half of the process. It is just as important to choose a mala that you are visually and aesthetically drawn to. The things we find beautiful are just as important in our healing as what they are meant for – whether it is art, a beautiful beach or a set of mala beads.

One common blockage we have seen people struggle with when choosing mala beads or in general is figuring out what their dream or intention should be.

TIny Devotions 2Ask yourself :

What do I want?

If you cannot answer this, ask yourself: What do I not want? This is a good starting point. There are so many ways to get clear on this: yoga, meditation, goal setting and vision boarding.

Or perhaps your intention is to start making clear decisions – that is a good place to start as well.

There is something powerful about wearing your intention. It makes your goal tangible at every moment of the day. Every time you look at your mala or feel it, you are reminded to stay on your chosen path. Distractions that are coming at you from all directions are averted when you have a physical object to touch and gently be taken back. We often hold my mala beads during a conversation or gaze at them in front of my mat during yoga and they remind me why I am here.

Along with being prayer beads, malas are worry beads. People who wear them often touch, rub or hold them. They are a constant reminder that you are not alone, that you are powerful, complete and that everything is possible.

Here are several factors that you should be mindful of when choosing mala beads:

Beauty: Things that you are attracted to are integral in your healing whether it is a beautiful landscape, a cute animal or a gorgeous mala. Surrounding yourself with beautiful and uplifting things is powerful.

Color: What is your favourite colour? What colour of clothing do you wear often. You want to choose a mala that you will use and wear often so choose something that you can see being a staple.

Shape: Find a mala with a shape that you connect with. Ever heard of sacred geometry? Choose something that you are drawn to.

Intention: What do you want to create in your life? What are you working on? What do you want? What are you struggling with. Ask yourself these questions and see if they guide to what you want to create as your intention.

Energy: Every crystal we use in our mala beads has its own individual energy. Make sure that this energy aligns with your intention! A lot of malas will assist everyone on some level – see if you can find something that you connect with individually.

Intuition: What was the first mala you were originally drawn to? – This is most likely the perfect mala for you! Choosing a mala is a combination of all of these factors – most importantly follow your intuition and follow your heart.

So how cool is Tiny Devotions, they’re Boho gypsies, yogi fashionistas who spread awareness about mala beads that inspire their wearers to live more peaceful intention based lives.

Inspired? Check out their shop or take a sneak peek at our blog.


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Ease Into Your Week by Meandering

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New week after a super full moon last night. How was your weekend? Big news, I finished my book this weekend, the first draft at least and after accomplishing that I basically took the weekend to chill. As you’ll see above in my weekend Insta-glimpses I went on walks, celebrated with friends, and explored the farmers market. It’s going to be a rad week, maybe spend some time catching up on episodes of my podcast WWRadio and meandering the  internet led by me below.  I’m sending lots of  love to you from my WW-land to yours.

-How cool is this mindful online market called Abe’s Market? They are sweet and have everything I use from super-foods to beauty products. 

-My post on Tiny Devotions! 5 ways to get into Wellness Wonderland and stay there.

-I finished my book this weekend! Check out this cool thing about it. 

-Love spending time in WW-land as much as I do? Keep in touch with me during the week on Facebook.

-”Surrender is a mere un-attachment to outcome.” wisdom from my friend Culinary Karma read the rest here

-How to create healthy boundaries! 

-Mastin Kipp’s new book and he interviews Kris Carr !

-Are you missing live episodes of WWRadio as much as I am? I thought you might be, so below are some of my favorite podcasts I listened to this weekend on long drives and walks. 

-Newest episode of The Model Health Show (My two episodes with Shawn his first WWRadio appearance here and his second for the WWSleepOver here)

-Here are two of my fav recent episodes of Goodlife Project hosted by WWRadio alumni Jonathan Fields and my favorite podcast. Listen to my episode with Jonathan here.

-Medicine 3.0 and How One Doc Biohacked Her Hormones 

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