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In December of 2022, I decided with great intent and mindfulness that 2023 was going to be dedicated to my first year of transformation. For me this would be MY year – My year of self-care, my year of better health, my year to lose weight, my year to feel better about myself. Though we are well into the new year, I want to share my own reflections of 2023 and encourage you to take a moment to reflect on your weight loss journey as well.

2023 – The Year of Transformation

Despite being a healer by nature (and by trade!) I found it quite difficult to make myself the top priority in my life. I really had to let go of a lot of self-limiting beliefs and guilt about that. Thankfully EFT is a wonderful tool to get rid of old beliefs and installing new and positive ones.

It was perfect timing to focus on me. My daughter was primarily living out of state, so I am not on call in person as a Mother daily.  With her not living at home full-time, I had the freedom as an empty nester to start cooking in a completely different way. And since I am a professionally trained chef and love to cook, this was a big aspect to making the transition to a healthier lifestyle successfully without sacrificing taste and delicious food! I learned a lot about nutrition this past year and how to use it to aid in my weight loss journey.

Weight Loss Transformation

Last fall, I was on a Zoom call  with other women also on their weight loss journey and shared that I was about to take my first trip since starting my transformation. I was heading to New York and was quite worried as I wouldn’t be able to control a lot of the elements that had made me successful thus far.

One of the other women, who has lost a huge amount of weight, shared what she does when traveling: Pick one or two non-negotiables and stick to it.

Give yourself some grace about everything else and enjoy your trip.

I pondered this and decided on two of my own non-negotiables: movement and protein.

I knew that being in New York meant I would be walking a lot. I also deliberately picked a hotel with a gym so that access to movement wouldn’t be an issue.

I was also set on making sure I kept my daily protein intake up. My daughter is a savory lover, so making sure I was meeting my daily protein goals would be fairly easy.

It was a huge learning curve at the moment, but it made me realize that yes – I can travel and enjoy myself! I ended up using this same non-negotiable technique for holiday eating as well.

It’s important to recognize that YOU are in control – you can choose to not overindulge and derail all your efforts entirely while still taking pleasure in the moments as they come. The key to seeing this through is to ensure you have set up a strong foundation that allows you to remain in control.

pursue new beginnings quote

The Importance of a Village

Regardless of what sort of transformation you saw in 2023 (or hope to see in 2024!) it’s important to have support.

As I look back at my own 2023 transformation, I recognize the balance between having a village of support and standing on my own two feet.

Did I do it all alone? Absolutely not.

But was I broadcasting my transformation to any and all? Definitely not.

Your journey of transformation is yours and yours alone. It’s important to feel supported but not pressured by others and their expectations or endless questions.

If a physical transformation is a part of your journey, you may find people noticing whether you tell them or not!

As I was losing weight, I got some rather amusing comments, such as – Lucy, I notice you have a collar bone or a neck!

Recently I saw my daughter in person after many months of being apart. I told myself I wasn’t sharing my story with her because I didn’t want the pressure but let’s be honest – sometimes we don’t share out of fear. What if you’re not successful in your journey? What if you let someone down?

So I said nothing until one moment, as we were stepping onto an elevator together, she commented on my jeans.

“These are so nice,” she said, “are they new?”

They weren’t – they were just a pair I hadn’t worn in years because they didn’t fit!

As I gave her a quick twirl to show off, she realized how much weight I’d lost and has since become my biggest cheerleader.

My transformation – How did I do it?

Developing a consistent and daily work out routine–where at home or at a gym. It’s not so much what you are doing, but more doing something on a daily basis. I walk my dog, often with neighbors, I go to the gym weekly for strength training workouts, to swim, and to take classes. I do mat Pilates online multiple times a week. Explore and try out different movement to see what you like and do regularly. It also really helps with lowering stress and staying focused on what my goal are.

I work with a health coach and a nutritionist–both of them have educated me in ways I never imagined or knew and have provided practical tips and suggestions to use on my journey.

The importance of incentives and NSV (non scale victories)

Whether you have a massive village of support behind you or just a few close friends, it’s important to build on your self-motivation to keep moving forward. For my own journey, I decided that after I reached every small weight loss or health goal, I would get a non-food reward.

Giving yourself something to look forward to as you meet your goals is important. I encourage you to set both micro-goals and longer term progress points. The rewards don’t have to be big, as you’ll find even just the anticipation of the reward is a very positive incentive to keep positive and proactive in your journey.

Personally, I keep a written list of rewards and take great enjoyment, ticking them off after each achievement! Getting new workout clothes in a smaller size was so exciting and gratifying as an example. Almost as exciting as discarding the older, rattier and bigger ones!

What energy and mindset techniques and practical strategies did I use?

When it comes to staying on track with my transformation, it’s important to utilize a variety of techniques, as every day may be different from the last in terms of what you need to move forward.

Here are some of my favorite ones I use often daily:


One of my favorite tools to diminish unhealthy cravings is EFT (Emotional Freedom Technique) – tapping to refocus my mind on making healthier food choices. It is also a great stress reliever. I also use it to release limiting beliefs about any blocks I may have about success.


I also turn to positive affirmations for motivation and continued success. Affirmations are  a powerful tool for cultivating a positive mindset and supporting your weight loss goals. Affirmations are positive statements that you repeat to yourself regularly to reinforce a desired belief or outcome. Similar to visualization, affirmations tap into the power of your subconscious mind to help you manifest your goals.

By incorporating affirmations into your daily routine, you can shift your mindset and set yourself up for success on your weight loss journey. When creating affirmations, it’s important to focus on the present moment and phrase them in a positive and empowering way. Instead of saying “I will lose weight,” try saying “I am becoming healthier and more vibrant every day.” By framing your affirmations in the present tense, you are sending a clear message to your subconscious mind, increasing your belief in your ability to achieve your weight loss goals.

To make your affirmations even more effective, try combining them with visualization and or tapping. As you repeat your affirmations, imagine yourself already achieving your desired weight and feeling confident and proud of your accomplishments. By engaging both your thoughts and emotions, you are creating a powerful energetic alignment that can support your weight loss success.

train your brain for the positive and eventually that's all you'll see quote


Hypnotherapy can also be a powerful tool  in rewiring your mindset for weight loss success and to stay focused! You can of course also turn to self-hypnosis. I do self-hypnosis every night as I drift off to sleep. envisioning a healthier and stronger body.

Hypnotherapy taps into the power of the subconscious mind to bring about positive changes in behavior and thought patterns. Hypnotherapy has gained popularity in the field of weight loss for its ability to help individuals overcome mental blocks and develop a more positive relationship with food and exercise.

During a hypnotherapy session, a trained professional guides you into a state of deep relaxation, where your mind becomes highly receptive to positive suggestions. This relaxed state allows for the reprogramming of negative thought patterns and the installation of new, empowering beliefs related to weight loss.

One of the key benefits of hypnotherapy is its ability to address underlying emotional issues that may be contributing to weight gain or impeding weight loss progress. Many people turn to food as a way to cope with stress, anxiety, or past traumas. Through hypnotherapy, these emotional triggers can be identified and replaced with healthier coping mechanisms, ultimately leading to a stronger mindset and more successful weight loss journey.

Hypnotherapy can help individuals develop a positive self-image and boost self-confidence, both of which are crucial for sustaining long-term weight loss. By guiding the subconscious mind to focus on positive affirmations and empowering beliefs, hypnotherapy can help shift your mindset from one of self-doubt to one of self-belief and self-acceptance.


Daily meditation can also help you keep centered, grounded, less stressed and focused. I am a big fan of breath work and use it daily: 4-4-4 during the day to be energized and focused, and 4-7-8 to go to sleep. Just as consistency is key in affirmations, daily mindfulness practices through meditation can further strengthen your mindset and cultivate a sense of self-control and emotional resilience. By taking the time to quiet your mind and focus on your breathing, you can create a calm and centered state that will positively impact your transformation.

Meditation allows you to become more aware of your thoughts and emotions, helping you to recognize and manage any negative self-talk or destructive patterns that may be hindering your progress. By bringing your attention to the present moment, you can detach yourself from compulsive cravings or emotional eating triggers, allowing you to make more conscious and healthy choices.

Moreover, the practice of meditation can help reduce stress and anxiety, which are often contributing factors to weight gain or difficulty in losing weight. When you are in a relaxed state, your body is better equipped to regulate hormones and digestion, which can optimize your metabolism and overall well-being.

To incorporate meditation into your weight loss journey, find a quiet space where you can sit comfortably and focus on your breath. Start with just a few minutes each day and gradually increase the duration as you become more accustomed to the practice. By the way, if you prefer moving and meditating, that works too! I often incorporate my practice while walking my dog!

As you deepen your meditation practice, you will build a foundation of mindfulness and self-awareness that can significantly contribute to your long-term weight loss success. By cultivating a positive and empowered mindset through consistent meditation, you are setting yourself up for a healthier and happier life.

keep believing in yourself


By vividly picturing yourself achieving your weight loss goals on a daily basis, you can create a strong mental image of your desired transformation. Visualize yourself feeling confident and healthy, engaging in activities that bring you joy and fulfillment. By consistently practicing this visualization exercise, you are reinforcing positive thoughts and beliefs, making it easier to stay motivated and focused on your weight loss journey. For some, posting a photo of how you want to look can be helpful too.

Remember, the journey towards a healthier lifestyle starts with your mindset. As you implement practical strategies like affirmations, meditation, and hypnotherapy, you’ll unlock a whole new level of success.

So, take that first small step today. Start rewiring your thoughts, embracing the power of positivity, and transforming your mindset. As the saying goes, “Your mind is a powerful thing. When you fill it with positive thoughts, your life will start to change.” Let this be the catalyst for your weight loss journey, and watch as you achieve the body and health you’ve always desired.

Regardless of what tools you utilize – it all comes down to this: your positive mindset. Your mind has the power to create a new internal landscape with deep knowing and believing that you CAN do this.