Martina Mirch - Coach for Women

Martina Mirch - Coach for Women I help women overcome emotional eating and improve their relationship with food and their own body.

It's your job to like you♥️⁠⠀⁠⠀I feel like we often expect that once someone else is liking us/giving us love/praising u...
02/26/2021

It's your job to like you♥️⁠⠀
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I feel like we often expect that once someone else is liking us/giving us love/praising us that's what will improve our relationship with ourselves.⁠⠀
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I'll love myself once I find the right partner...⁠⠀
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It's almost like we need that permission to like ourselves because there is a "proof" that we can.⁠⠀
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This way we are giving others the power to control our emotions and worth. When negative comments show up, it can be devastating.⁠⠀
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Eleanor Roosevelt said: "No one can make you feel inferior without your consent."⁠⠀
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✨So, let's stop waiting for validation from others and start the journey of liking, appreciating and being grateful for ourselves from the within.⁠⠀
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✨Also, accepting and liking what is now, doesn't mean that you can't keep working on yourself.

✨What if your new year’s resolution was to heal your relationship with food?⁠⠀⁠⠀👉🏻I've said it all what's on the left an...
12/29/2020

✨What if your new year’s resolution was to heal your relationship with food?⁠⠀
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👉🏻I've said it all what's on the left and I always wanted to make all those changes at once. I thought that I'm just going to make this dramatic change overnight.⁠⠀
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👉🏻Obviously I wasn't able to stick to it for more than a few days and it made me feel like I'm failing. That kept repeating over and over again until...⁠⠀
⁠⠀..I actually set goals that were more realistic and focused on feeling better and not necessarily hitting certain numbers and everything changed!⁠⠀
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✨So, who is with me on setting different goals this year? Now is the time for a change! Drop an 🎉 emoji below if you're ready!

❗Diets change how you feel about yourself⁠⠀⁠⠀👉🏻You ate good things today so you are good. However when you eat bad/junk/...
12/08/2020

❗Diets change how you feel about yourself⁠⠀
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👉🏻You ate good things today so you are good. However when you eat bad/junk/unhealthy food you are bad. And that's what is the problem. Diets transfer moral value on food.⁠⠀
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➡️"I've been good the whole week and then I messed up."⁠⠀
⁠I've heard this so many times and I said it so many times.⁠⠀
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But there is other way!⁠⠀
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👉🏻You can set your intention to meet your body’s needs and to FEEL better when you’ve finished than you did when you started - in other words, satisfied.⁠ It's even possible to eat less while enjoying it more!⁠⠀
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Here are few strategies to get you there:⁠⠀
➡️When you feel like eating, pause and ask: "Am I hungry?"⁠⠀
➡️Set your intention how full you want to be when you're finished.⁠⠀
➡️Choose what you are going to eat based on these factors - what you want, what you need and what is available.⁠⠀
➡️Give yourself permission to eat what you love without guilt⁠⠀
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What do you prefer? BE good or FEEL good?

🥧Which option are you choosing this year? A or B?⁠⠀⁠⠀➡️I have a question for you...If you've been practicing option A, h...
11/26/2020

🥧Which option are you choosing this year? A or B?⁠⠀
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➡️I have a question for you...If you've been practicing option A, how is it working for you? I know that it's coming from a place of wanting to be healthy because I've been there. However, it made me do some pretty unhealthy behavior in the end.⁠⠀
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✨Instead, you can OWN your food choices!⁠⠀
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➡️You can decide to have the portion of the pie that you really want, give it a full focus (instead of shovelling it over the kitchen counter before someone comes in) and truly enjoy the experience.⁠⠀
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✨Holidays can be about people again, not just about food! Ok, I gotta go, my pumpkin pie is waiting for me!⁠⠀
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➡️Let me know in comments which option are you choosing this year!⁠🥧

4 TIPS TO OVERCOME EMOTIONAL EATING⁠⁠1️⃣Stop restricting food⁠⁠❓Why it helps?⁠ By not allowing yourself to eat certain f...
10/25/2020

4 TIPS TO OVERCOME EMOTIONAL EATING⁠
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1️⃣Stop restricting food⁠
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❓Why it helps?⁠ By not allowing yourself to eat certain foods they become overly interesting for your mind. By re-introducing them back they will become just delicious not a trigger. You will begin to trust yourself that you can choose from all the wonderful foods that are available when you are hungry. ⁠
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2️⃣Practice mindful eating⁠
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❓Why it helps?⁠ When you slow down and focus on your meal instead of multi tasking it helps you to recognize the difference between satisfaction and hunger. You'll notice how you feel both mentally and physically. It is very difficult to eat mindfully and binge at the same time.⁠
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3️⃣Journal⁠
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❓Why it helps?⁠ It allows you to slow down and pause instead of automatic reaction.You can acknowledge and release your feelings. By writing down about your emotions, the intensity of them goes from your body to the paper and disappears in time.⁠
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4️⃣Include self-care practices⁠
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❓Why it helps? When we are eating emotionally it means that we are deprived physically and/or mentally and that's why we need to give ourselves more, not less. Self-care helps us meet the true needs that are oftne "hidden" behind the act of eating.

👉🏻These are real words...⁠⁠“One thing I have had to learn how to do is to really forgive myself if I’ve had an emotional...
10/20/2020

👉🏻These are real words...⁠
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“One thing I have had to learn how to do is to really forgive myself if I’ve had an emotional eating moment or eating something that wasn't planned or "good" in my eyes- otherwise one decision would turn into a spiral of binging that lasted indefinitely because I was so lost in self loathing and feelings of failure-on top of whatever was going on in life that triggered me in the first place.”⁠

〰️Anonymous woman on the forum
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🙌🏻I get it. We all have some goals and want to put strategies in a place to achieve them. It may seem like restriction is the only way to stay on track - creating some rules for yourself. But actually, if you want to hit your goals, being too strict about every little piece that passes your lips can sabotage your goals—not to mention your self-esteem.⁠
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👇🏻Save these tips to help you let go of a food guilt for good! ⁠
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➡️Guilt is taught, therefore with practice you can change how you feel about your choices!⁠

👉🏻These are real words...⁠⁠“One thing I have had to learn how to do is to really forgive myself if I’ve had an emotional...
10/20/2020

👉🏻These are real words...⁠
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“One thing I have had to learn how to do is to really forgive myself if I’ve had an emotional eating moment or eating something that wasn't planned or "good" in my eyes- otherwise one decision would turn into a spiral of binging that lasted indefinitely because I was so lost in self loathing and feelings of failure-on top of whatever was going on in life that triggered me in the first place.”⁠

〰️Anonymous woman on the forum
⁠
🙌🏼I get it. We all have some goals and want to put strategies in a place to achieve them. It may seem like restriction is the only way to stay on track - creating some rules for yourself. But actually, if you want to hit your goals, being too strict about every little piece that passes your lips can sabotage your goals—not to mention your self-esteem.⁠
⁠
👇🏻Save these tips to help you let go of a food guilt for good! ⁠
⁠
➡️Guilt is taught, therefore with practice you can change how you feel about your choices!⁠

❓Have you heard about this new best diet?⁠⁠It's called FIND WHAT WORKS FOR YOU DIET💃⁠⁠If you are like me, you've tried m...
10/17/2020

❓Have you heard about this new best diet?⁠
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It's called FIND WHAT WORKS FOR YOU DIET💃⁠
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If you are like me, you've tried many popular diets but never felt like this is actually something that I can do longterm or feels good.⁠
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👉🏻I was following all kinds of rules like I have to eat 5x a day, I can’t eat after 6pm, I can’t eat any carbs, I can’t eat any sweets, I have to eat every 3 hours etc.⁠
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👉🏻I was absolutely lost what is “normal eating”⁠
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✨Then I realized that I'm always looking for answers "outside" - where I can download the best plan, how can I eat like that girl on instagram and I forgot to focus on myself.⁠
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And that's the key to your perfect diet. ⁠
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▫️Are you hungry in the morning?⁠
▫️Do you have issues with sleep when you eat late?⁠
▫️Do you hate asparagus but love green beans?⁠
▫️Do you have time to cook?⁠
▫️Do you have food available at work?⁠
▫️Is your goal to be an athlete or to feel better?⁠
▫️Do you prefer to eat 3,4,5,6 meals a day?⁠
▫️What are your favourite foods?⁠
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This all matters. It is time to start with you 💃🏼 not with someone else's plan. Are you ready?✨

👉🏻Swipe right to see how it can look like!⁠🙋🏼‍♀️I've tried eating perfectly "clean" so many times and it was just too ha...
10/10/2020

👉🏻Swipe right to see how it can look like!
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🙋🏼‍♀️I've tried eating perfectly "clean" so many times and it was just too hard. And I always thought that this is an issue of my willpower that I can’t reach my goals, that I can’t eat clean..⁠
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👉In my mind, “fixing myself” meant doing MORE.⁠
If I could just be more strict...exercise more... ⁠
Then when whatever plan I was following failed, I’d come down very hard on myself..⁠
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Then I said enough.⁠
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➡️I didn’t want to be dependent on a meal plan that had me eating the same things over and over again, counting and weighing everything I consumed.⁠
➡️I didn’t want to feel scared when eating out because I don’t know how much calories and macros it has⁠
➡️I didn’t want to feel controlled by my diet⁠
➡️I didn’t want to feel like a failure every time I stopped following my meal plan and over-compensated by eating everything in sight.⁠
➡️I didn’t want to be thinking about food all the time⁠
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👉I wanted to find something that is not going to work only for a month. I wanted to find something that will make me feel good and I’ll be able to follow it forever. I wanted to be able to eat my grandma's apple pie without guilt.⁠
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I did it and I can help you find yours because there is no 1 plan that works for everyone✨⁠
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Have this ever happened to you? Being super strict for a few days and then💥?
⁠.

🙋🏼‍♀️How I let go of diets, food rules and decided to start listening to my body⁠⁠I had so many questions:⁠❓Am I going t...
10/09/2020

🙋🏼‍♀️How I let go of diets, food rules and decided to start listening to my body⁠
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I had so many questions:⁠
❓Am I going to gain weight if I’m not on a diet anymore?⁠
❓What if my body doesn’t know anymore when I’m hungry and when I’m full?⁠
❓How can I reach my goals if I’m not counting my calories and weighing everything?⁠
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I’ll be honest with you. It wasn’t easy and it took some time to be able to trust my body again and reconnect to my hunger and satiety cues. Stepping away from diet mentality can be hard.⁠
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👉🏻Counting calories can be a useful tool but you don't want to do it for the rest of your life, right?⁠
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Now I want you to:⁠
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✨Imagine the healthiest and happiest version of you. How do you feel when you wake up? What do you do with your day when you don’t spend time thinking about food and when can you eat? What would you do? Who would you become? What would you be wearing? Feel into this vision, feel the excitement. ⁠
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That person that you just imagined is always there, you just covered it up♥️⁠

09/29/2020

🍞Have you ever measured your PB portion per some guidelines and it didn't even cover half of your toast?⁠
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👉🏻Restricting can actually lead to strong cravings and binging later. ⁠
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🙋🏼‍♀️Oh how many times I found myself hitting the bottom of that peanut butter jar with my spoon later.⁠
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👉🏻I know that you are trying to be healthy and limit your portions but here is the thing. How is it working for you? I have a secret. You can still incorporate your favourite foods and hit your goals and feel great, not frustrated while doing it!⁠
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The 🔑to stop binge eating is to stop restricting your food! If you are binge eating it means that you are deprived and you need more, not less.⁠
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Next time a binge happens take a look at this:⁠
➡️Did you eat enough food during the day?⁠
➡️Did you tell yourself not to eat certain foods because they are bad?⁠
➡️Are you on a diet and was this a "F*ck it, I'll just eat it all!" day?⁠
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🙌Hands up for a proper portion of peanut butter!

❓Have you ever felt like this about food? ⁠⁠➡️Instead of dinner with friends staying home and eating your "approved" foo...
09/28/2020

❓Have you ever felt like this about food? ⁠
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➡️Instead of dinner with friends staying home and eating your "approved" food.⁠
➡️Instead of being fully engaged in activites and conversations with friends thinking about food.⁠
➡️Instead of going to a party staying home because you don't trust yourself around chips and cookies⁠.⁠
➡️Being mad at your friends/family because they didn't have the foods that you were allowed to eat⁠ when you visited.⁠
➡️Feeling jealous of other people because they can eat what you can't.⁠
➡️Eating salad without dressing for dinner and then attacking sweets later.⁠
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👉🏻I did all of this and heard this same story from many women. Many times we don't even realize that we create sets of rules and restrictions for ourselves that are basically same as being on a strict diet. ⁠
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Our relationship with food changes.⁠
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💃🏼In my 1:1 coaching I work with women who are experiencing exactly this and it is amazing to see how they are getting their food freedom back and able to enjoy their lives without having food constantly on their minds. It is possible for you too! Send me a message and let's chat!😊

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