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Hello and welcome back to another coaching episode.

In our call today with Allison I'm going to be talking to her about how she had a gain of 30 pounds after turning 30 and she's in the pursuit of losing the last 10 of those pounds getting back to a healthy weight for her.

And we're going to talk about her maintenance calories, her weight loss calories and something she can do to lose that last 10 pounds.

So if you are looking to lose weight you've regained maybe due to COVID or due to some kind of a life change this episode might be extremely helpful for you.

Now before I get to Allison's coaching call I do want to take a second and dive into your VIP questions.

So of course there's tons of free content there is the podcast which comes out on Monday totally free. There is the YouTube videos which that I'm turning out new stuff each week.

That's a way for you to get help with a specific issue and I am doing VIP emails once every Thursday where I kind of usually focus you in on a topic for the month where we will hopefully give you enough good support and ideas and guidance to be working on your life.

You'll be working on your journey at home on your own or with the support of the half size me community.

So in the VIP emails if you have a question you want to submit all you have to do is hit reply and that gets given to me in a digest so I can cover it here on the show.

And then if you want to maybe get a call like Allison received there is a short form in the VIP email that you would want to fill out to see if you could make it on to the show for a coaching call.

So without any further ado let's dive into our VIP questions.

All right so our very first question comes from our very own lovely community member Annette Annette says hello I'm new to the community and I'm maintaining a weight loss I have not been able to find any specific maintenance content.

Are there any modules or courses around that I have found content around weight loss and also I've been able to listen to the maintenance webinars but what I'm missing is information or content courses about how to maintain my weight.

Is there anything I am missing all right so Annette what I wanted to go ahead and tell you is you my dear heaven spired me.

We are seeing crazy high numbers in our maintainers group bigger than I ever thought they would be and because of that I am thinking that what would be super helpful for the maintainers is a easy to follow PDF of all the content I do have for maintainers so the very first thing Annette that I wanted to tell you is to me the very valuable part of being in the maintenance group is those maintenance webinars.

So for those of you that are not in the community or if you're new to the community you don't know this we do a couple different types of of webinars we do general webinars for everybody we have meet and greets that are moderators host to help the members.

But once a month I get on with just maintainers the only people who have access to those webinars are people in the maintenance group they have a separate channel just for those podcasts and we have been doing them I think since 2014 so all that content of other maintainers coming on sharing their struggles sharing what's working for them sharing what they're learning and changing to me that's the real meat and potatoes of it besides obviously a 10.

The live webinars because that's what's missing it's it's a way for other maintainers to communally share what they're experiencing have their voices be heard get help from other maintainers and for us to kind of see that this journey continues.

So a net that would be the very first thing is listen to all of those because you're going to find a lot of good stuff now on my YouTube channel I have a lot of content on maintenance as a matter of fact I have an entire playlist so what I'm going to do is I'll work on putting a PDF together but here's the things that you may want to check out I have the four steps to successful maintenance breaks how to go from weight loss to weight maintenance and what to expect these are all videos that exist there for you.

How to know when to structure in a maintenance break tips on going from maintenance back into a deficit long term weight maintenance lessons learn parts one and two let's discuss how maintenance calories can help you lose weight.

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