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Thank you for all your support here at Goss Coaching. I so appreciate each of you fabulous readers. I look forward to continuing the journey with you. Much love and appreciation!





Hanna Goss, CPC, ELI-MP



Your Weight Loss Success Is Reflected In How You Dress

Next week I’m heading to Sedona, Arizona, where I will be experiencing my first professional photo shoot with the amazing Lindsay Miller.

I’m super excited—and a little nervous.

And I’ve been thinking a lot about appearance.

One of the quickest ways to achieve our goals is to imagine how the person with that success would think, feel, and act—and then to think, feel, and act that way right now.

This makes sense when you think about the Foundation Principle that “Energy Attracts Like Energy,” also known as the Law of Attraction.

This means you get what you project. If you are thinking negative thoughts about yourself, you will get more opportunities to think negative thoughts. If you are feeling bad about yourself, you will get more opportunities to feel bad.

Even what you are wearing impacts what you project. 

Many of the women that I work with unknowingly perpetuate the cycle of losing and regaining the same 30 pounds by wearing sloppy clothes, or clothes that are too small and don’t fit well because they don’t want to “give in” to their weight gain.

But this actually perpetuates the weight rebound cycle because it impacts how they think and feel about themselves.

This is true no matter what your goal. In my case, if I want to be a successful author and entrepreneur, I need to cultivate the thoughts, feelings, and actions that go with that. This includes looking like a successful author and entrepreneur.

So I’m about to head out the door to go find an outfit for the photo shoot that not only makes me feel fabulous while wearing it, but projects the success and goals I want to achieve.

How you dress impacts how you feel about yourself. Look right now at what you are wearing. Is it the old you or who you want to be? 

Feeling good about yourself boosts your energy and desire to make consistent decisions that move you towards your wellness goals. And the more energy you put towards what you want, the more of that energy you will attract. So the snowball effect begins to work in you favor. 

What do you want more of? Who do you want to be? Does what you are thinking, feeling, doing, and even wearing project that?  

This doesn’t mean you have to transform your thoughts and feelings—or wardrobe—overnight.

All you have to do is slowly and steadily focus more on Who you want to be—and begin making the decisions and choices that person would make.

An easy place to start is with what you are wearing.

  • Does it fit well?
  • Is it in good repair?
  • How do you feel when you are wearing it?

Consciously decide to get more of Who and what you are projecting. 

Together we can do it!

  • Are you struggling with your weight?
  • Are you worried about holiday weight gain?
  • Are you ready to get the body you really want?

I am excited to offer 2 coaching spaces to help you love your way slim. If you are serious about transforming your mind and body, email me at by November 11 to schedule your complimentary breakthrough session. These powerful, empowering sessions are available on a limited basis.

Don’t wait till January 2 to take inspired action. Start creating the body—and life—you want today.


You Can Change the Past

What came first, the chicken or the egg?

While I don’t have the answer to that one, I can tell you the thought or belief comes before the experience.

If you can accept that as true at least the majority of the time, it can change your life. Even if you are just willing to believe it’s possible and will look at some of your life experiences differently as a result, it can have a profound impact on your happiness—and how well you achieve your goals.

Most people are unwilling to see their past experiences with any other interpretation than the one they gave it in the moment and have been recounting for years. They think, “That experience was hurtful to me. End of story.”

But what if it’s not? What if it’s your very interpretation that is keeping that painful experience alive for you? That is limiting you? That is holding you back from the body and life of your dreams?

Don’t believe me?

I’ll give you an example of how I shifted an interpretation of a painful experience to one that now inspires me and fills me with appreciation.

When I was in the 7th grade, my brother called me “Buffalo Butt.”

Now this is typical older brother stuff, right?

But to me, that nickname was incredibly hurtful. I felt diminished. For many, many years I carried the belief in my heart that my bum was unattractive, unworthy, less than, and that was the painful story I told myself and believed to my core.

But what if you take the emotional pain and judgment out of the picture for a moment and look at the experience as a gauge of where my thoughts and beliefs were before he made the comment?

What if it was my existing low self-esteem and self-critical thoughts that inspired my brother to make that joke? And what if that comment was totally and purely like having a mirror held up to me of what I already had going on in my head?

Now my brother is not someone who is intentionally trying to hurt me. In fact, his reflection back to me of my existing thoughts and beliefs was actually an opportunity for me to get awareness and change my thoughts.

Now I’m no longer the victim. I’m the creator. I’m in the driver seat. I am empowered.

And the beautiful thing is I was still able to take advantage of that opportunity almost 30 years later when I reflected back on that experience with this new perspective.

What a gift his comment was!  At 13, I was completely in the self-critical weeds and his joke was a perfect reflection of what was already going on in my head.

When I take my brother out of the equation, not only do I let go of long-standing grudges against him (which benefits me down to the cellular level, by the way), I can also change my thinking about myself.

Of course I didn’t have an ugly tush at 13. I can recognize the insecurity for what it was and right now, I can give my 13-year-old-self all the love, acceptance, and appreciation that I wanted in the moment. And if my having an ugly behind was not true at 13, then it is not true now. All that’s ever held me back was my own thoughts and beliefs.

And that right there is like I had a time machine and went back and changed that experience. The past is now and forever altered in my mind.

Once I made that shift, the love and appreciation I had for my body surged. And those new thoughts and beliefs are now creating my current—and future experiences.

And I’ve seen my body change as a result.

How can you begin to see those painful past experiences as purely a reflection of where your thoughts and beliefs were in the moment?

Begin to use them as your gauge of how well you are lining up your thoughts and beliefs with your desires. If you aren’t getting the reflection back that you want, know that you have the power to change your thoughts and beliefs and get a different experience–past, present, and future.

Together we can do it!

Guaranteed to Change Your Life

What if you knew your success was guaranteed?

What if the entire Universe was on your side?

What if your value to the world was assured?

What if all that entailed was spending more time focused on what you want, who you want to be, what you want to do, and how you want to feel?

That when you looked at a problem, you quickly shifted your thoughts to what you would like the outcome to be? That when you saw someone behaving badly, you focused on how you wanted people to behave? That you appreciated more things than you complained about?

It seems like such a simple shift to make. Love more. Appreciate more. Laugh more. Relax more.

But simple—and even preferable—doesn’t necessarily mean easy.

People often fear that if they take their eyes off the problem for a moment, it will grow and get worse. So they stay ever vigilant and keep their attention fixed on the worst-case scenario.

Or they may be weak in guiding their attention, and therefore believe they have no option but to look directly at what is right in front of them.

Or they may be so bought into reacting to “reality” that they don’t even know there is anything else to look at.

What if it was your attention and focus that was actually making the problem worse? What if by not choosing what you want to think about you are guaranteed to see more of all the things you don’t want? That all “reality” means is that you are seeing a reflection of what you are focused on?

We are each responsible for the “reality” of our lives. If you expect—and choose—to see good things, you will see good things. And if you don’t like what you see, it is an opportunity to choose what you do want. To find the solution to every problem, you must spend more time focused on the solution.

As soon as you focus on what you want, you are allowing All-That-Is (God, The Universe, Source Energy, Higher Coach—whatever works for you) to support you, answer your prayers, give you what you want, bring forth the life of your dreams.

Even if you are unwilling to make the effort to spend more time loving, appreciating, relaxing, and laughing, your value to the Universe is guaranteed. You are important in the grand scheme of things. You are loved and adored just as you are.

Whether you feel that—and how much fun life is along the way—is up to you.

All it takes to begin making that change is to find one thing to appreciate today. Do that again tomorrow. And then slowly begin to look for more things to appreciate.

That’s it. That’s all you have to do. That one tiny change done consistently is guaranteed to change you life.

It truly is that simple.

It’s only hard if you think it has to be.

Together we can do it!



You Are So Beautiful!

What is beautiful to you?

Does it involve a certain body weight or shape? A certain wellness level? When you look in the mirror do you see your definition of beauty smiling back?

I often hear clients focused on wanting to change how others see women and judge beauty. There is much frustration that women on television and in ads are significantly thinner than average. People point to pundits’ criticisms of specific bodies. There are many photos of past sex symbols who were less than lean tied to complaints about the changing definition of beauty.

But how likely is it that you are going to change society, or the modeling, television, or advertising industries?

Wouldn’t it be easier to focus on your own judgments and definition of beauty?

Until you are so pure in your appreciation of every woman’s body and beauty that a critical thought is never entertained, until your actions align 100 percent with your personal definition of wellness, and you can look in the mirror with not only appreciation but adoration, you have no power to change anyone else.

You may want others to deem you—or more women—as beautiful, but before that can happen, you must judge yourself as beautiful first. And you must allow everyone else to have their own definition of beauty.

This is the sticking point for most women. You have to stop looking outside of you for self-esteem, appreciation, and acceptance. Those are things you have to give to yourself.

It is only when you began making these internal changes that you will begin to see lasting external changes.

To do this, you have to begin:

  • Letting go of the fear of other people’s judgments.
  • Aligning your actions with your beliefs and desires.
  • Looking for and appreciating your beauty and innate value—body, mind, and spirit

Instead of trying to change others, how would it feel to examine your own judgments and definition of beauty? How could you begin to align more fully with that?

The best way to change the world is to change how you see yourself.

Together we can do it!

I Surrender

The Universe does a good job of keeping me humble.

It’s not lost on me that I’m scheduled to present information to colleagues next week on being empowered to choose our responses and twice in the past few days I have not shown up as the best possible version of me.

Yesterday, in fact, was pretty much a textbook example of first victim and then anger responses.

Good show Universe! Good show!

Seriously, I really do appreciate the mirror and the opportunity to clean up my own act. If we are not aware of how we are showing up, how can we change?

This is one of the purposes of stretching, growing, and evolving. Each step gives us the opportunity to become even more.

But it’s up to us to take that step.

I suspect I could fill you all in on the details and get at least most of you to agree that I am “right.” That my point of view is clear and logical, and that the path I point to is the “best.”

But the inner world is not the appropriate arena for consensus. Agreement will just keep me stuck in the destructive, negative catabolic emotions, and that truly benefits no one.

It negatively impacts my body, mind, and spirit. And that destructive power reaches out and brings others down with it. Righteous indignation is not the same as right. Rather, it is a sign of being out of alignment with Who you really are and that more introspection is needed.

You can think of it as a coin. On one side of the coin is the problem and on the other is the solution.

If you are stuck on the problem side of the coin, all you will see is the problem. You will talk about it, rail, and rant against it, and get people to rail and rant with you, but when you are on that side of the coin you will not see the solution.

Switching sides of the coin means switching the mindset with which you look at the problem.

Einstein expressed this beautifully when he said, “We cannot solve our problems with the same thinking we used when we created them.”

Instead of looking at a problem and feeling apathy or anger, it means shifting our mindset to being hopeful, open, and curious.

So how do you shift you mindset from the problem to the solution?

Here’s the process I have gone through so far:

Distract yourself—When you are in the throes of an angry, catabolic reaction get off the topic so that you can cool down. Last night, my husband David and I chose to watch a movie so that I could focus on something else. This was great as it enabled me to go to bed and get some sleep.

Feel the emotion—When my eyes popped open at 3:30 a.m., I actually felt OK. But as soon as I turned my thoughts to the topic, the catabolic emotion sprang back to the surface in a powerful way. I got up and let myself fully feel it. Often people avoid their powerful emotions, but that just prolongs the pain and catabolic energy.

Meditate—Once I was calmed down, I was able to focus on clearing my mind, which helped raise my energy and mood.

What’s at the root?—From this more constructive, anabolic place I was able to look at what was really going on. What was I really reacting to? What made me feel the need to dig in my heels? How important was it really?

Surrender—There is nothing to gain here by holding on to my one “right” way. The sooner I let go of this, the sooner we can find the solutions.

Trust—I use Jerry Hick’s mantra that, “Everything is always working out for me.” What I really want is on its way to me. My path—and the solutions—will be clearer if I just focus on that, and let the rest unfold.

There is no one “right” way to do anything. When you surrender and release the painful emotions, the solutions will be clearer.

Together we can do it!

That Is So Bogus!

Your thoughts are often your worst enemies. They are probably keeping you from loving everything about your body—and your life.

You may be accepting the negative messages offered by your inner critic as true. And you feel bad.

Struggling with losing and regaining the same 30 pounds over and over again is often a sign that your Gremlin has been given reign over your inner Queendom.

Symptoms of this include:

  • Feeling body shame when you look in the mirror
  • Being overly critical of specific body parts
  • Wanting to hide under the covers when you have sex with your partner
  • Feeling impatient when the weight doesn’t drop off instantly

Stop right there!

Chances are those flimsy arguments offered up by your Gremlin are totally bogus. Search your thoughts with the bright light of Truth—those Universal Truths that are true no matter who, no matter what.

Now you probably won’t be able to jump in an instant from feeling body shame to the Truth that your body is beautiful. But a feeling of relief lets you know you are headed in the right direction.

Choose a different—better feeling—thought that creates an entirely new path.

This might look like:

  • Recognizing that your body is working hard to help you meet your goals. You didn’t get where you are overnight and it will take a little time to get where you want to go.
  • Focusing on a body part you can praise.
  • Focusing on the love you are expressing with your body.
  • Having faith that your body is responding to your eating healthy and exercising. Changes are coming!

When you catch yourself feeling a negative emotion, use that as a cue to look at your thinking. If you think it’s your Gremlin talking, reason your way through its messages looking for Truth.

What better feeling thought can you choose that moves you towards your goals?

Together we can do it!

Stop Trying So Hard

Jamaica–the epitome of relaxation!

The Learning Game:

When there is ease and simplicity in your life it’s because earlier you learned a lot.

When there is resistance and obstacles in your life, it’s because there’s even more to learn.

And learning even more is pretty much the main reason everyone is still there.

Class dismissed,
The Universe

My workouts have been hard for the past week or so. I’ve felt low energy while doing them and just have not been able to push like I love to do.

In fact, this morning after doing 15 minutes of intervals on the treadmill, I was toast.

Fortunately, I’ve experienced this before and I know not to be alarmed. And the absolute worst thing I can do is beat myself up about it.

This is temporary. It will pass, and in the meantime, as Tony Horton says, “I’ll do my best and forget the rest.”

Now I think there are a couple of things going on, but the primary thing is I’m trying too darn hard.

I’m in a period of change and there are a lot of things that I “want.” As a result, I’m trying to do it all, to control the outcome, to make it all happen right now.

As I was contemplating my blog this morning and trying too hard was the obvious subject, I was delighted to see a blog by Barbara Mencer in my inbox titled, “Trying Sooooo Hard.”

(Thank you, Universe. I get the message.)

The gist of her blog is that when we really want something, trying harder is not the solution.

She cited a piece that aired on National Public Radio (NPR) on Jamaican sprinters and why so many great runners come from this small island.

To quote Mencer:

“At one point, the man being interviewed, Dennis Johnson … the 72 year old “Philosopher King of Jamaican sprinting” … asks the host this question:

“Have you ever seen Usain Bolt come from the back and rush past the rest of the field?”


“Well that’s not really what you’re seeing. What you saw was the other people tiring first. Because you cannot increase speed after 6 seconds or 60 meters. It’s a physiological impossibility.”

So, what we were actually seeing when we watched Usain Bolt blast past the field in the final 40 meters of the 100 meter race at the Beijing Olympics was not Bolt speeding up, but the other runners slowing down.

He wasn’t kicking it into another gear. He wasn’t willing himself to go faster than the others. In fact, what he was doing better than the others was relaxing. Yeah, it’s completely counter-intuitive, but, in the words of the NPR piece …

“According to Johnson, people have the wrong idea about speed. He says a relaxed sprinter maintains speed, while the sprinter who’s tight, who’s concentrating too much, can tire fast or lose it at the end.”

So, they teach the Jamaican sprinters that if they want to go faster, they need to relax.”

And this is great instruction for all of life.

How do I know I’m not relaxed and in the flow? Low energy workouts is just the symptom of my encountering negative, catabolic thoughts and emotions. I’m having moments of total anxiety that I have to meditate my way out of. I’m reacting to things more than I would like. I sometimes feel like I have a weight on my shoulders.

Negative, catabolic emotions are always letting you know that you are trying too hard, that you are blocking your own wellbeing, that you are getting in your own way. That you aren’t relaxing and letting the positive, anabolic energy flow.

I know I’m letting the anabolic energy flow when I’m feeling excitement and exuberance, and just pure love and appreciation for my life. That is when I’m know I’m headed in the right direction, that I’m moving towards what I want, and that life is on my side.

But as soon as I become aware of catabolic emotions, I need to pay attention and look for a feeling of relief. And trying harder is not the way to do that.

This doesn’t mean hard work isn’t important—no athlete reaches the Olympics without plenty of hard work and disciplined training—but it’s the energy with which you approach it. Hard work can be fun or wearisome. Exhilarating or depleting. Where life is lived to the fullest, or the awful steps you have to make yourself get through to reach your goal.

I think the message for me is that as soon as it stops being fun and starts feeling hard to take my foot off the gas pedal pronto. To evaluate what caused the change, and look at the underlying thoughts, feelings, and beliefs that made me think it should be a struggle or that I wasn’t doing or trying hard enough.

As Mercer pointed out in her blog, it’s about allowing good things to happen rather than trying to force them.

Where are you trying instead of allowing? What difference does that make to your performance? How might relaxing and releasing control actually help you reach your goals more effectively than trying harder?

Together we can do it!


(Turn and face the strain)

Changes by David Bowie

I am so buzzing with positive anabolic energy that I was up most of the night cleaning my office and reaching out to clients I’ve been meaning to reconnect with for a while. What’s inspiring this jolt of energy?


While spending the week in Sedona, Arizona, with the amazing Kendra Thornbury I fully connected with my vision for empowering women to:

  • Become so comfortable with their bodies that they want to freely have sex with their partners instead of hiding out under the covers.
  • Feel confident in a swimsuit so they eek out every ounce of fun with family and friends beach- or poolside.
  • Let go of body shame once and for all.

Cleaning my office was literally making space for a revolutionary new coaching program that will take women step-by-step to feeling lean and sexy on the inside so they can be lean and sexy on the outside.

Let’s face it, there’s a lot of advice out there telling women to just look in the mirror and tell themselves, “I love you.” But to many women that just feels like a big fat lie.

Everything I will be doing—a new website and blog, a breakthrough coaching program, speaking engagements, and intensive retreats will be targeted to help women go from feeling fat to fabulous.

Join me on this exciting new journey and begin to embrace the lean and sexy goddess within.

Together we can do it!

Don’t Hold Back

Woo hoo! After two days of giving my squished foot some rest, I got in an upper body workout this morning.

After taking a moment to pat myself on the back for getting back on the exercise wagon, I took a look at the quality of my workout.

Hmm. I definitely held back. Out of curiosity, I asked myself “why?”

The answer was fear. Fear of hurting my foot and fear of the pain I might create.

“Perfectly normal,” you might say. After all, I did just give my foot a pretty significant whack with a grooming table.

But as Bruce Schneider likes to say, “Normal does not mean necessary.”

In this case, the most discomfort I had was putting on my shoe. Sure, I had some touchy moments here and there, but once I established a way to do each exercise comfortably, why didn’t I give it my all?

Recognizing that I was acting from the fear of the pain I might experience was one of the “ah-ha” opportunities from this whole situation.

How often have I held back from life not because of the pain I was experiencing, but because of the fear of pain?

The answer is “a lot,” and I don’t think I’m alone here.

One of the first things we often do when reaching for something new is to throw a bunch of “but what if” scenarios in our way. That can easily stop us right there. That worst case scenario is just too big a risk–and creates too much fear.

Most of the time, however, we aren’t really risking that worst case scenario. Sure, theoretically it might be possible that I could lift so heavy a weight that I could damage my foot and extend my recovery time, but how likely is that? Not very. Particularly without the warning signs of some significant pain. There’s a big difference between “Youch!” and “that hurts.”

Letting go of the fear of pain and actually embracing the pain we are facing is one way we master life. Truly living fully includes those painful moments. By limiting or trying to escape or control painful situations we limit the joyful and exhilarating moments in our life, too.

And ultimately, do I want the foundation of my life to be fear or love? I believe the stronger foundation for my actions—and therefore my life—is love.

The quickest way to shift from fear to love is to change the underlying thoughts.

For me, that means changing my thoughts about what I can do and rethinking what I am capable of. It means encouraging myself to test the limits more and not just hold back without knowing them. And it means accepting and embracing any pain I might encounter, rather than seeing pain as failure.

And these are lessons I want to take beyond my next workout.

Together we can do it!

Photo from