 All right, I'm really excited today to be with Suzanne Colberg and we're gonna be talking about the mindset for Healthy weight loss Suzanne thank you so much for joining me. Hi George. Thanks for having me. Yeah, I'm excited because I know a lot of us Well, probably most of us watching this can stand to be more fit and We know that it is not about you know Things that are outside of it's usually things that are within us our mindset our emotions that allow us to make better choices So I'm really looking forward to to our conversation I want to be sure to first share with people what your bio is and then we'll kind of get into so people can know your background alright, so Many of us desire lifelong changes to the way we eat and move But we tend to cycle through patterns of dieting and binging Suzanne has overcome the cycle. She personally went from being super obese at and you know, these are her words super obese at 150 kilograms, which is 300 what was it? 330 pounds amazing so 3 and 3 pounds to Releasing something like 171 pounds, which is 78 kilograms or yeah So that is and it did it over three years. That's a really healthy time span It's not one of those you know kind of yo-yo situations Suzanne's great passion is helping people escape the cycle by understanding that it isn't about looking for the external thing But consistently taking imperfect action. I love that so much Suzanne knows that no single approach is right for everyone So she is trained in a range of modalities including Neuro linguistic programming Which is NLP. I think some of you've heard of this energy medicine personal training and Suzanne's educational background includes a bachelor of medical science So Suzanne, thank you so much for having this conversation. I'm looking forward to learning some things too. Thank you, George So I know I understand that you have actually some slides you wanted to share with us I don't know if you want to do that first or yeah totally. Yeah, I'll I'll lead with that. I'll share that now. Yeah, that'd be great There we go cool make that big Yes There we go, okay. Yes, you've kind of done my bio, but I just wanted to do a quick Explanation, especially you said done it sustainably not quickly. I have done that before Yes, yes, so my parents With the best intention put me on my first diet age four to fit in a flower girl dress my sister's wedding and It kind of went up and down From there. So I have lost and regained in excess of 500 kilograms in my life In in 2006 7 I lost 43 kilos only to gain it all back and more and in 2011 12 I lost 60 kilos only to gain it all back and interest So these pictures the dates are correct up down up down And then from 2015 through 2018 I released 78 kilograms and there's a really subtle shift in my language there That's really important It's that if you just close your eyes for a moment and think about anything that you lose your keys your wallet Your kids, you know, whatever you like you got this almost frenetic. I need to find it You know, and when it comes to weight, we know consciously we want to lose it We want to weigh less but our subconscious doesn't differentiate that so this subtle shift to release and that language might not work for everybody, but shifted Removed thanks for service whatever was really really powerful and it's really powerful with my clients. So I just always mentioned that So basically this is the kind of people that I work with so if you fall into one or all these categories Then you'll probably find benefit from this presentation People who have tried so many times before and they're always looking for the next thing, you know, the one that will fix me And they think they lack willpower or motivation I could do a whole presentation just on that because the fact that you keep showing up means you have amazing willpower and motivation But you don't feel it and I get it And you feel like a fraud because you know what to do You just don't do it like people often could write a diet book themselves They have all the knowledge, but it doesn't mean that they can implement it and that's where the frustration comes from So I've developed this thing Model called the struggle cycle. So most people are here. They're like, okay I'm carrying extra weight whether it be a little amount or a big amount. It doesn't matter It's it's excess right what can fix me So I go looking at and I don't want to like name all the diets because the libel But I've tried all of them and then you come across something and you're like, yes Found the solution, you know, it's gonna be this and Then you're like, let's do it and you start with gusto You clean out your pantry you tell all your friends and family or maybe not because they may be sick of hearing it from you You print out all the stuff you buy all the weird and wonderful ingredients You have to find a strange supermarket and it costs the earth like, you know, you do it all you in And then you're like, oh, this is tricky because like once you've bought that stuff and printed it off and you actually have to do it And then you get to a point where you're like this sucks the thing that like three steps ago was the solution and the savior and yes now And from here you can go back to what can fix me you can be like, oh Yeah, no, this is not the thing I'm gonna look for the next thing or if you persistent you can go through you can keep slogging away and you're like, oh I Suck and this is is an awful place to be it's actually also a good place I get excited and people look at me like sit down you're crazy But from here is where you can pivot into the success cycle which I'll talk about next but many of us don't we start Stepping into this and I use a lot of movie metaphors So if you're familiar with the Shawshank redemption and Andy with his little rock hammer You can be like this is the point where you're like, no, I'm gonna put the poster back up and stay in prison I can't you know, or you can keep digging away because if you keep at it and success actually starts from I suck you know Because this is the point where you realize the answer isn't in the next program the next thing The the the african mango the organic kale. Do you know what I mean? The answer is in me And you just keep taking imperfect action This also cycle is very relevant to business as well. So it's it's a model you can use for many things You just keep showing up. You just keep doing something And you know the way out is through so to speak And then you acknowledge the progress that you're making so often we we we want to be over here like we want to be Not having any coffee never eating chocolate again Subsiding on like enjoying kale. I'm sorry. I'm a weight loss coach, but kale still tastes like I'd rather be fat But you know we acknowledge the not only the things we do as in the little steps each day But the things we didn't do as in like I used to slam a whole family block of chocolate and now I have half That's progress, you know, it doesn't have to be this all or nothing on off kind of thing So if you put it all together It's like an infinity symbol it's in Sometimes, you know, we're looking for a cure. Well, first of all, you're not broken But this goes around and comes around again. Like you may nail this one habit I'm like, you know, I get up every morning and I go for a walk or I drink lemon water or whatever it is But there's other things there's more steps. There's deeper and for many of us with weight Weight actually isn't the root cause. It's the surface thing. It's like The physical representation of a mental and spiritual and stuff. So It can be like really scary, but it's going around and in any moment Like if you're having this thing where like I just need to find the next program the next course As I said business weight same sort of thing if you take a breath there and go, oh, am I in an eye suck face? Like I'm already doing this. I've got my rock hammer. Just be patient Just keep taking action keep going because I'm making progress and you can slip back up into the top Ah, I see. So the eye suck phase isn't something that it's not like you Want people to get there. It's more like if you find yourself there Then it's time to Yeah, the eye suck face Feels like rock bottom. It feels like it's failure. It feels like I'm one step from giving up but it's actually Pivot into the like if you can sit with that feeling and I know it's uncomfortable And we don't want to and that's why many of us eat to push it down to ignore it to to hide it But if we can sit with it like don't live there But sit with it and go, okay This isn't working out how I thought the results aren't coming fast enough But you know, I can celebrate the fact that I you know, I'm tracking my habits or I'm making this a priority Or I'm still in the room, you know, just the little things enough to keep going And yeah Great great and speaking of habits, you know There's this there's this wonderful I guess analogy or two or way of thinking about it, which is the compound interest idea And I saw a lot of it's coming up on one of my slides, but yes, I wanted you to share that too. Yes Okay, cool. Awesome. I'll jump back in there's not much to go. Um So has this come back up george to say the struggle side? Yes. Cool So you're likely on the struggle cycle if you're kind of a bit i'm getting this who's I don't quite understand it Um, if you're trying to change everything at once and you do all the things and then no things So you clean out the pantry you join up the gym You say you're going to go five times you you know swear off coffee You do everything and then burn out get overwhelmed and do nothing That's a sign of the struggle cycle if you focus on the gap between where you are now and where you want to be because often like for me, um 78 kilograms 170 pounds is a long way You know and at the beginning there was many things I couldn't do that I can do now But it's focusing on that very next step as I said if you want to Give up something entirely like I wouldn't recommend that I still quite like chocolate and stuff But some people do want to but like to be honest I used to eat two family blocks a day I don't know what you call them in the u.s But like big blocks of chocolate Cutting that back to one and a half to one it was all progress because when we go all chocolate no chocolate it does terrible things to our hormones to our like all Go on about that as well, but like focus You know if you're focusing on it's going to be there or here that's a sign of you're on the struggle cycle We compare our start to other people's successes I'm not saying don't get inspired by before and afters I'm not saying don't look up to somebody But you don't know how long they've been working at this and sometimes You know both in business and in weight We it's sensationalized in the magazines or the articles like you know drop a dress size in five days Get to six figures in a month or something like that Some people may do that like the unicorns But then the magazines don't show after the after like what's their month like after they've made six figures What's their size like after the Christmas? You know and we get overwhelmed and frustrated because we're not there yet and in the moment like Tim tans is my favorite. I don't think you have them over there. They're like a chocolate biscuit If I want to eat a chocolate at the chocolate biscuit If I say no, I don't magically drop five kilos in that moment But if I say yes, I feel better if only for a short period of time So that's the sign that you're on the struggle and ways to transition into the success Um is this dream big act small and imperfectly? Change one habit consistently I'll go into that on the next slide with the compound interest And celebrate every small step not just the ones you take but the ones that you you're not taking anymore Like I used to drink eight cups of coffee a day and now I drink seven it all counts And then this little mantra that I use is intention plus a tension equals outcome Often we have the intention. We buy all the food. We clean out the pantry. We print out the stuff Um, but we don't actually take the stuff. We don't sit down and put it into our diary We don't give it the attention. We go. I'm going to work out five times this week And suddenly it's friday and you're like, oh crap just five times today count Do you know what I mean? Like the attention doesn't mean 24 seven This takes over your entire life because we have responsibilities children family work obligations But this is important too. And I love in your teachings, George And you're saying like put the self care stuff in first and the rest and the naps and all that first because Both of these together bring you the outcome So this is the compound interest bit. I was excited because you mentioned it and you hadn't seen this So um, these are my progress photos. So at the beginning It was slow if you look at the dates on these like june to september to december You don't notice a big lot of difference and the thing is we're changing one habit at a time as opposed to Diets where you change everything. Yeah, you do drop a buttload of weight really fast But then you get burnt out overwhelmed and then you gain it all back When you change one habit at a time the the results are slow to start with but you have this positive compound interest over time Because as you add in new habits The original habits you established are still taking effect as you add in the next ones So your results actually speed up It's a matter of having that trust and self belief to stick with it long enough to see at the end There I will be honest between march and august there. I had a tummy tuck So, you know, that's I don't want people to think oh my god, you know Because I had a lot of skin and that was really uncomfortable But you know, you can still see like here at the end There's not a lot of weight difference between these three photos at all. I think it's five kilograms Which would be eight or nine pounds But it's those habits and still taking effect all the things that you're doing And it becomes your new way of being and I've said it many a time But I'll say it again celebrate frequently because a lot of us will be like I'll celebrate when I get to my goal weight when I've made six figures when I've done all that But every little thing every new move you can do in a yoga class every new Exercise that you try like pole dancing was my dream. I never would have done it at the beginning because just no You know, um celebrate everything because it's powerful I think I've got I've got one or two more um And and when I say this I don't want to make people think it's not going to be effort Like when I say just change one thing and whatever It is going to take effort and you're worth it, you know before and afters they rarely show the messy middle We just think oh There's something I'm missing or something wrong with me because it wasn't that simple a journey for me Which is why I always say I have ups and downs And and don't compare ourselves to not just other people But previous versions of ourselves because we can be like when I left high school I was able to run 10 k's easily not me clients. I've never been a runner Or before I had kids or whatever That body you don't want to get back to where you were before because that body that version of you gained weight You want to create a new way of being and and accept where you are now if you used to run 10 k's or miles I know you guys measuring miles and you suddenly go and do that not only are you likely to get down yourself You're probably going to do an injury To really assess where you are now have an honest and real conversation with yourself. What can you do today? So nearly done in any moment you can make the decision to change your life by weight And I really love for anyone watching this to share in the chat box Your takeaway the takeaway that will bring you closer to your goals I don't know if you have takeaway in the us if you call it that but um, it's like fast food here So I was like there can be positive takeaways and by sharing it not only do you um when you have to summarize something in your own language It helps you implement it But also sometimes someone else may read your share and it's inspiring for them So it's never just about learning from the person learning from each other is really really powerful Yeah That was amazing. Yeah, so um You've worked with a lot of people uh on on this mindset change and you've shared your story. Um, can you think of a Kind of a client that you've worked with for whom this This kind of change has also resulted in in a physical change many um There's one client for many of my clients. They're also entrepreneurs. Um And they hold themselves back showing up in business doing video going to networking events having photos taken Um because of their weight they feel, you know embarrassed or they feel uncomfortable Um, and they don't fully show up themselves. So There was one client who came to me and we had this big discussion and she just knew The diets and exercise wasn't the way she knew there was something deeper going on Um, but wasn't sure what that what that is and we worked together. Um one on one for six months and now she's in my membership program Um, and it's it's really about like what's what's the what's the deeper thing that's happening here like is it Really about the weight because sometimes the weight is the easier excuse because it'll be like, oh I'll do that when I've lost weight, you know And then for her it was like I'll get the photos taken when I've lost weight So she was holding herself back from losing weight because she didn't really want the photos because she had this like visibility I suppose it would be fear or something like that Um, so it's kind of like working through that and sometimes too It would be like, I won't have the photos done because then I'll lose weight and then I can't use them and just the little stories that we we tell ourselves And um, yeah, we worked together For six months in that time she released, you know 15 kilograms and that's I don't usually share numbers Like she's happy for me too, but it's not about that. It's about the deeper Understanding and not only did she get all the photos done rebrand do whatever put her prices up She's just like like Now that that fear has been addressed and she's still got a little way she wants to go but you just you can see in the energy in the way she turns up in in somebody's like vibrance When they're like not like oh When and when because if you put it off to I get to a certain number on scales or a clothing size When you get there if you still don't have the confidence or self-belief or the thing You thought you'd have you just put the goalpost back. Oh, I just needed to drop five more kilos Oh, I need to get toned. Do you know me? And you know, that's a pattern for the people I work with that underlying it It's it's not actually about the weight at all But you know you have to come to that realization on your own I love that you You know people come to you for the physical, you know weight weight release, etc but The way that you coach them is about the mindset and their and their day-to-day actions And I think the result of that not surprisingly it not only helps with their health and their weight But it helps with everything else as well And because that's you know, we change from within so thank you for Kind of anchoring that transformation from self-empowerment essentially So how can people work with you those who are watching this? You have we have ways of working with you that are either one to one Yes, you know when you do one to one you have a membership program Yes, you have online courses Yes, and you also have a newsletter A newsletter But tell us about maybe tell us a bit about each one. So the one-on-one. How does how do people work with you one to one? Working with me one to one it's It's very bespoke I don't have the Suzanne method because as I said everybody's body is different A lot of people benefit from a weekly check-in like an accountability call We call it the Sue's shoulder shake we'd love not like, you know, having you done the things because nobody likes that But it's like what did you plan to do last week? And how did you go and what did you plan to do next week? And we set it up because it's just that that touch point and that checking in and then because weight is really heavy No pun intended, but it's emotional and it can bring up all your stuff and it can be easy to kind of just kind of like Flow to or try if you're working me on a mind. You don't get away But to just when things are going Peer-shaped to run away and that's when you need to support the most because there's never any judgment. Anyway, I could talk about these pages anyway Short calls like that every week and then based on that longer calls. I do hypnosis. I do nlp as I said Uncovering timelines limiting beliefs depending on what the person needs. So it's very bespoke Some and then another reason is when you're rolling you probably don't need to see me so much You can kind of be on your own and when you're having a hard time We have more so I don't have a set you get this many hours this kind of package. It's you know It's built with the person. I don't have a lot of availability for one-on-one because I'm only one person Um, and then my group it's called why weight and it's got the infinity like from the thing I'm really excited about it all lining up and technically weight Is in weight on your body But the reason it's an infinity is why weight because these habits can be in anything I actually have a few people in my membership who didn't want to drop weight More about doing things sustainably continually all that sort of stuff. We meet four times a month as a group Live we're varying time zones because I'm in Australia and I have people in the US and people in the UK And they're all recorded. So if you can't come live, you can watch them You can ask questions beforehand. We have a really super active Facebook group The only one I've seen just as active is your master heart George Because one of my pet peas is an active Facebook group is a promo and I get there it's tumble weeks, but anyway And it's really supportive and we have fun. It doesn't have to be dreary We have a scavenger hunt every month where you've got little things that you do Um, it's all voluntary and then I send a prize to somebody who's who's completed it. Um, yeah I like to make it fun And then my short courses. I just finished up my first one Called reboot your resolve. It was really good. We had a blast and they're available as home study So, um, I'm gonna be aiming to do one every month or two a month life It depends but you can purchase any of them as the recording afterwards And then if if you just want to like sauce me out and see if you like my vibe, I get it My newsletter goes out, um, genuinely once a week and I have some form of Tip update thing something it's I just share my newsletter because I don't like ones that are just I'm sorry. I shouldn't say that I don't like ones that just go read my blog So I do like to give something juicy for people for signing up for it And um, yeah, and there's some special offers and stuff from time to time in there Cool very good. So I'm gonna have the links in the notes of the video So if you liked what you saw here today, please do check out one of Suzanne's offering Some of you are saying, you know, I just want to work one on one with Suzanne. That's great. Contact her about her availability If not, maybe join her program or check out her her short course And definitely if you want kind of ongoing inspiration and motivation and and tips Check out Suzanne's newsletter. So I'll have those all in there Thank you so much Suzanne. Is there any kind of uh, send off you want to share with us and in terms of our how we can You know be better in our meeting our goals Just be it starts with kindness Being really kind to ourselves because when we are feeling that stress and overwhelm we're tending to want to eat Because I could start a whole thing on that but because sometimes guilt is easy to deal with then disappointment and that sort of stuff So start to the kindness awareness when you realize you're doing it It feels like you're taking a step backward But awareness is key to be able to shift from that struggle into success and just keep going in perfect action Trump's perfect inaction any day. Awesome. Thank you so much Suzanne. Appreciate your time today. Thanks, George