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In this episode, we’re talking about self-love through acts of service and gifts...the quiet, practical ways to care for yourself that actually reduce stress, burnout, and self-sabotage.

If you’re a perfectionist who’s constantly giving but rarely receiving (even from yourself), this conversation is for you.

Take the Self Love Step Challenge: Starts this Sunday!

🎧 Thanks for listening. If you loved this episode, don’t forget to subscribe, leave a review, and share it with someone who needs this reminder.

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If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:

1. Apply for coaching or download my freebie HERE

2. Click the "follow" button and the bell icon to be notified when a new episode goes live

3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month!

4. Have a question? Leave me a comment or find me on Facebook and ask! Q&A

5. Rate this podcast! Please provide a review and 5 start rating.

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In this episode, I'm breaking down how affirmations can be a powerful form of self-love and nervous system support, when they’re done with intention instead of force. You’ll learn why affirmations work best when they feel safe, believable, and rooted in compassion...not perfection.

We talk about:
• Why affirmations fail when they’re used as motivation tools
• How your inner dialogue affects stress, emotional eating, and self-sabotage
• The difference between toxic positivity and supportive self-talk
• How affirmations help build self-trust and consistency

This episode is for women who are tired of being their own worst critic and want to create lasting change without shame or punishment.

👟 Join the Self-Love Step Challenge
A challenge focused on movement that is sustainable, and daily self-love habits that actually stick.

JOIN THE SELF LOVE CHALLENGE!

Support the show

If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:

1. Apply for coaching or download my freebie HERE

2. Click the "follow" button and the bell icon to be notified when a new episode goes live

3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month!

4. Have a question? Leave me a comment or find me on Facebook and ask! Q&A

5. Rate this podcast! Please provide a review and 5 start rating.

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Quality time is often talked about as something we give to others.. but what if it’s one of the most powerful forms of self-love?

In this episode, we explore quality time as a love language with yourself and how small, intentional moments of presence can help regulate your nervous system, reduce overstimulation, and support a healthier relationship with food, movement, and your body.

You’ll learn how micro-moments of pause, mindful eating, unplugging from screens, setting boundaries, and spending intentional time alone can improve emotional awareness, reduce burnout, and support sustainable weight loss.

We cover:
• Quality time as self-care and self-trust
• Nervous system regulation and overstimulation
• Mindful eating and emotional awareness
• Boundaries, saying no, and protecting your energy
• Solo walks, solo dates, and intentional rest

This episode is especially helpful for women who feel constantly “on,” overwhelmed, or disconnected from themselves.

👟 Join the Self-Love Step Challenge
A challenge focused on movement as regulation, building self-trust, and practicing daily self-love habits.

CLICK HERE TO JOIN THE STEP CHALLENGE

JOIN MY FACEBOOK GROUP

Support the show

If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:

1. Apply for coaching or download my freebie HERE

2. Click the "follow" button and the bell icon to be notified when a new episode goes live

3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month!

4. Have a question? Leave me a comment or find me on Facebook and ask! Q&A

5. Rate this podcast! Please provide a review and 5 start rating.

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In this episode, I’m joined by hormone coach and women’s health expert Ali Damron, host of the Ali Damron Show Podcast, for a science-backed, no-fluff conversation about perimenopause and post-menopause.

If you’ve been feeling confused about what’s happening in your body, or frustrated that weight loss feels harder than ever, this episode is for you.

Ali breaks down how shifting estrogen, progesterone, cortisol, and insulin levels impact your energy, metabolism, fat storage, and ability to lose weight.

In this episode, we cover:
• Supplements that may be helpful during this phase (and which ones are overhyped)
• How and when to get your labs checked, what markers matter, and what to advocate for
• Lifestyle changes that actually support hormone balance (without extreme dieting or burnout)

Connect with Ali Damron here:

Website

Instagram

Ali Damron Show Podcast Spotify

Ali Damron Show Podcast Apple Podcasts

Hormone Kits Ali mentioned in the podcast:

PROOV

Oova or

Mira

Support the show

If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:

1. Apply for coaching or download my freebie HERE

2. Click the "follow" button and the bell icon to be notified when a new episode goes live

3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month!

4. Have a question? Leave me a comment or find me on Facebook and ask! Q&A

5. Rate this podcast! Please provide a review and 5 start rating.

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In this episode of the Fit Figure Formula Podcast, host Stephanie Riles, a dietitian and weight loss mindset coach, continues her series on menopause.

Today I'll discuss the symptoms of perimenopause and menopause, share personal experiences, and offers tips and tools for managing symptoms.

Topics include dietary changes, stress management, and the benefits of supplements like ashwagandha, omega-3s, and creatine.

Support the show

If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:

1. Apply for coaching or download my freebie HERE

2. Click the "follow" button and the bell icon to be notified when a new episode goes live

3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month!

4. Have a question? Leave me a comment or find me on Facebook and ask! Q&A

5. Rate this podcast! Please provide a review and 5 start rating.

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If you feel like your belly has changed this episode is for you.

In today’s conversation, we’re breaking down the real difference between visceral fat and subcutaneous fat, why so many women notice stubborn belly fat during high-stress seasons, perimenopause, and menopause, and what actually works to reduce it.

If you’re ready to stop fighting your body and start supporting it, press play.

Was this episode helpful? Please consider writing a review and a 5 star rating.

Support the show

If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:

1. Apply for coaching or download my freebie HERE

2. Click the "follow" button and the bell icon to be notified when a new episode goes live

3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month!

4. Have a question? Leave me a comment or find me on Facebook and ask! Q&A

5. Rate this podcast! Please provide a review and 5 start rating.

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If you’re over 40 and suddenly feel more tired, frustrated, bloated, or disconnected from your body...you’re not broken.
You may be entering menopause or perimenopause, and no one prepared you for what that actually means.

In this first episode of my menopause series, we’re having the conversation most women were never taught to have. We’re breaking down what menopause really is, how hormones shift after 40, and why “doing all the right things” might not be working anymore.

✨IF you want a more in depth dive into understanding your hormone I have partnered with Ali Damron, expert hormone coach to offer you a 3 module course all about hormones and gut health.

For only 49$ you can get the trainings for life. CLICK HERE to check it out.

In this podcast episode you’ll learn:

• What menopause and perimenopause actually are (and what they’re not)
• How hormonal changes affect weight, energy, mood, sleep, and motivation
• Why willpower isn’t the problem—and never was
• Why dieting harder often backfires during this season of life
• What to focus on instead so you can work with your body, not against it

My goal is simple: to help you understand your body, release the shame, and feel empowered as you move through this next phase of life.

This is just the beginning of the menopause conversation. Stay tuned to this series all January long!

🎧 Press play and let’s talk about what’s really going on.

Support the show

If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:

1. Apply for coaching or download my freebie HERE

2. Click the "follow" button and the bell icon to be notified when a new episode goes live

3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month!

4. Have a question? Leave me a comment or find me on Facebook and ask! Q&A

5. Rate this podcast! Please provide a review and 5 start rating.

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In this episode, we’re talking about the glow up that happens before weight loss... the internal shift, the feminine energy, and the self-care habits that make you feel beautiful long before the scale moves.

You’ll learn how to step into the version of yourself who looks good, feels good, and carries herself with confidence right now… not “20 pounds from now.” We’ll dig into why perfectionists delay their glow up, how self-neglect keeps you stuck, and the exact routines, habits, and mindset shifts that create that soft, feminine, magnetic glow before the physical changes show up.

If you’ve been waiting for the “right time” to feel confident, put yourself first, or take care of your appearance, this episode will show you why the glow up starts today... not when the scale says so. Tune in and become her now.

Support the show

If you've enjoyed listening to the Fit Figure Formula Podcast here are the steps to take next:

1. Apply for coaching or download my freebie HERE

2. Click the "follow" button and the bell icon to be notified when a new episode goes live

3. Become a Formula Fan😍 If the podcast has been helpful to you show your love! CLICK HERE to become a fan of the show for as little as $3 a month!

4. Have a question? Leave me a comment or find me on Facebook and ask! Q&A

5. Rate this podcast! Please provide a review and 5 start rating.