Happy New Year! There’s something magical about the start of a new year. It’s a time to reflect on where we’ve been and set intentions for where we want to go. This year feels particularly special as I’m celebrating a personal and professional milestone: the 50th episode of Fat2Fierce® The Confidence Chronicles.
For those of you who’ve been with me since the beginning, thank you for being part of this journey. And if you’re just joining, welcome! This podcast has always been about more than just talking—it’s about creating a community of women reclaiming their power over food, body image, and self-talk. As I’ve reflected on what has resonated most with listeners, one theme keeps emerging: the transformative power of gratitude.
Today, I want to dive deeper into this practice and share how it has completely reshaped my relationship with my body—and how it can do the same for you.
Why Gratitude Matters
When I first began my journey to overcome emotional eating, I was stuck in a cycle of self-criticism and shame. Every glance in the mirror felt like a reminder of my perceived failures. My relationship with my body was fractured, and I’d spent years trying to “fix” myself through restrictive diets and punishing exercise routines. None of it worked—not because I wasn’t trying hard enough, but because I was approaching it from a place of negativity and judgment.
Everything shifted when I discovered gratitude. At first, the idea felt foreign—how could I be grateful for a body I spent so much time criticizing? But as I committed to the practice, I began to see my body not as something to fight against but as a partner in my life’s journey. This perspective was transformative.
The 30-Day Gratitude Journal
I’m excited to share the exact practice that helped me: a 30-day gratitude journal for your body. It’s simple but incredibly powerful. Here’s how you can get started:
Step 1: Choose One Thing Each Day
Every day for 30 days, write down one thing about your body that you’re grateful for. Start small if you need to. For example:
“I’m grateful for my legs because they allow me to walk.”
“I’m grateful for my eyes because they let me see the beauty in the world.”
Step 2: Add the Why
The “why” is what makes this exercise personal and meaningful. It encourages you to connect with your body on a deeper level. For instance:
“I’m grateful for my arms because they allow me to hug my loved ones and hold them close.”
Step 3: Keep It Simple
This isn’t about perfection or grand gestures. Even if you repeat the same gratitude multiple times, that’s okay. The key is consistency.
Step 4: Be Patient with Yourself
If you’ve spent years in a negative headspace about your body, this practice may feel challenging at first. That’s normal. Start where you are, and allow the process to unfold naturally.
My Personal Gratitude Journey
When I first tried this exercise back in January 2016, I wasn’t sure it would make a difference. At the time, I was battling deep self-loathing. I avoided mirrors, dreaded getting dressed, and felt defeated every time I stepped on a scale. But something remarkable happened over those 30 days.
By focusing on small, specific gratitude, I began to see my body through a new lens. Instead of fixating on what I thought was wrong, I started appreciating what my body could do. Here are some examples from my journal:
“I’m grateful for my hands because they allow me to write and express my thoughts.”
“I’m grateful for my feet because they carry me through life.”
“I’m grateful for my shoulders because they’ve carried the weight of so many challenges.”
With each entry, I felt a subtle but significant shift in how I viewed myself. By the end of the 30 days, I wasn’t just tolerating my body—I was starting to love and appreciate it.
The Ripple Effect of Gratitude
This practice doesn’t just change the way you think about your body—it impacts your entire life. When you approach yourself with kindness and appreciation, it transforms your habits and choices. For me, this newfound gratitude led to:
Healthier Eating Habits: I started fueling my body with nourishing foods because I appreciated all it did for me.
Joyful Movement: Exercise stopped being a punishment and became a celebration of what my body could do.
Increased Confidence: I began to carry myself with more pride and self-assurance.
Gratitude became the foundation for my fierce mind, body, and heart.
You don’t have to stay stuck in cycles of self-doubt or emotional eating. This year, let’s focus on building a foundation of gratitude and self-love. Start your gratitude practice today and take the first step toward embracing your fierce, amazing self.
I’m here to support you every step of the way. Share your progress with me—let me know how your first day of gratitude feels. Together, we can celebrate your wins and keep moving forward!
Taking It Further with Fat2Fierce®
Are you ready to reclaim your power and transform your relationship with food and your body? The self-paced Fat2Fierce® program is designed to guide you through this journey. For just $99, you’ll gain access to proven tools and exercises to help you build a fierce mind, body, and heart.
Let’s make 2025 the year you reclaim your power.
With fierce love and gratitude,
Amy English Creator & Coach | Fat2Fierce®
Empowering women to take back their power with food and find peace with their bodies.
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