*/ ?>

View Top 200 Chart

Back to Rankings Page

Mindful Shape — Health & Fitness
Mindful Shape

If you’ve been dieting and exercising your whole life and have yet to reach your weight-loss goal and keep it off, this podcast is for you! Most programs solve for the effect (the excess weight) but not the overeating problem – the reasons why you put on the extra weight in the first place. In each episode you’ll learn how to use your mind, not willpower to feel at peace with food and finally experience life in the body you secretly know is your natural shape. Let’s do it together.

Copyright: © 2022 Mindful Shape

Latest Episodes:

151 The Biggest Loser Netflix Documentary - What Can We Learn? Sep 10, 2025

A special guest episode with my sister Krista Olsen in which we explore the Netflix doc: Fit for TV - the reality of the biggest loser. We examine this show from our current vantage point - what it tells us about the cultural narrative about weight and weight loss that we were in at that time (2004 - 2016).

We get into the weeds on our personal impact and speculate the broader impact; In what ways was this show harmful and in what ways was it helpful?

Contact Krista:

IG: @lil_inbetween

Email: krista.yourcoach@gmail.com

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

150 Overcoming Resistance Aug 12, 2025

That workout that you don’t feel like doing, that popcorn you really can’t say no to? That feeling? That’s resistance. In this episode we explore resistance through the hermetic principle of polarity; How we can shift from resisting what we know is best for us into acceptance so that we can follow through and reach our desired health and weight loss goals, finally!

In this episode you’ll learn:

How resistance shows up in obvious AND subtle ways so you know where to spot it and plan for it
Three mindset shifts you need to embrace resistance and let it get you closer to what you want
Resistance as seen through the lens of hermeticism

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

149 Your Ultimate Strategy Guide Aug 06, 2025

Map out a weight loss strategy that will withstand temptation and lack of motivation. Pick a goal and then I’ll walk you through EXACTLY how to make it inevitable. Get ready to reinvent how you think about and treat yourself and your body.

In this episode you’ll learn:

My 11 step guide to achieve your health goal (for real this time)
How to avoid being overwhelmed and confused and feel focussed and clear instead
The 3 emotional states you’ll need to stick to your plan and how to cultivate them

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

148 Staying Consistent Part 2 of 2 - Strategies Jul 30, 2025

Get a customized strategy based on your dominant stress response: fight, flight, freeze, fawn, that will help you stay consistent and on track with your eating. Learn simple exercises and techniques to balance your nervous system. Plus find out the specific qualities and skills your stress response type needs to cultivate to really see a difference in how you’re showing up with your health and weight loss goals.

In this episode you’ll learn:

The simple exercises and techniques your stress response needs to get into balance and feel safe and connected
Which qualities you need to cultivate most, given your stress response: self-compassion, expression, leadership…
The specific skills you could focus on that will stop you from overeating based on your dominant stress response

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

147 Staying Consistent Part 1 of 2 - The Hidden Key Jul 23, 2025

The key to success is consistency. So…what’s the key to consistency? Although you’ve likely heard of the four stress responses: fight, flight, freeze, fawn, you’ve probably not connected that to staying on track when your brain is fixated on chocolate.

In this episode you’ll learn:

Why understanding this will lesson the shame from getting off track and overindulging
How to identify YOUR dominant nervous system response
The specific overeating behaviors that reflect your nervous system response

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

146 'There's No Rush' As a Power Move - Jessica's Story Jul 18, 2025

Weight loss inspiration that’s relatable and doable. In this episode you’ll meet my client Jessica who shares how she shifted from being an emotional eater, turning to food for relaxation, fun and entertainment to genuinely feeling like it’s easy to say no to sugar. Oh, and she released 30lbs without being in a rush about it. Enjoy!

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

145 Overeating As Distraction Jul 08, 2025

If you’ve released some weight recently and are noticing you’re starting to slip - going for a third or fourth piece of pizza, spoon in the Haagen-Dazs, that glass of wine Tuesday AND Wednesday night OR how you’re eating and feeling about your body is just okay, not terrible, but fine; It’s easy to get complacent and overeat and drink. In this episode I’m going to jolt your perspective on seemingly benign justifications to overindulge so you stop feeling deprived and start feeling in charge.

In this episode you’ll learn:

How to respond when your brain says, “It won’t make that much difference, I can get back on track tomorrow.”
Why it’s hard to visualize your dream body
The mindset shift you need to stop feeling deprived no matter what weight loss strategy you want to do

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

144 How to Unwind Without Overindulging Jul 01, 2025

When food is the main method to relax and have fun, it’s easy to overindulge at the expense of our wellbeing. Whether you’re mindlessly eating after dinner or trying to white knuckle your way through and NOT give in to the ice cream or glass of wine, this episode is going to give you a proven strategy that doesn’t rely on willpower.

In this episode you’ll learn:

How I use goals with clients: as lighthouses, not destinations
Where to focus if you’re snacking after dinner
A strategy and mindset that will shift you out of overeating for fun and relaxation and into following through

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

143 Believing New Things Jun 25, 2025

A belief is an acceptance that something is true and is based on thoughts you’ve had over and over. I’ve curated the top most powerful beliefs to have if you’re wanting to be in charge around food and feel good in your body. And for any that feel like a stretch, a specific 8 step process for believing them.

In this episode you’ll learn:

The specific thoughts that if you believe, will ensure an improved relationship with food and your body
An 8 step process for believing a new thought

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

142 Comparing Yourself to Others Jun 17, 2025

We feel terrible when we do it, but we can’t help but compare ourselves and our bodies and feel envious. Let’s talk about why this happens and how to turn this gross feeling into a healthy, re-connection with yourself and resolve for what you want most.

In this episode you’ll learn:

Why it’s normal to compare
How to reframe “It’s not fair” and “Why don’t I have that?”
How to transmute envy into wisdom

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

141 Part 2/2: 5 Min Meditation - Releasing Stored Energy Jun 14, 2025

Create safety in your nervous system and align your subconscious mind with releasing anything you no longer need - stored, stagnant energy of any kind.

Sit back, relax and enjoy this 5 minute guided meditation to reconnect, release anything you no longer need and cultivate trust with your body.

Add this 5 min meditation into your go-to restorative practices and listen as often as you like.

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

140 Part 1/2: Releasing Stored Energy Jun 14, 2025

What if body fat is just stored energy waiting to be released? Yes, stored energy from excess eating, but also emotional storage. If your outer weight is a mirror to your inner weight, let’s lighten the load shall we?

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

139 Learning Mindset - Sue’s Story Jun 13, 2025

Today you’ll meet one of my clients Sue. You’ll come away inspired not only by her story and her 50lb weight loss, but her renewed lease on life and refreshing perspective on weight loss. We talk about how she shifted being panicked about hunger to befriending it, how her learning mindset was key to her success and specifically what that looked like in the program. She talks about how she incorporated “natural pleasures” to lower her interest in indulging with food, weight loss as self care rather than punishment and lots more. I hope you see a little of yourself in Sue, recognizing your own dedication, commitment and reverence for your body and your life- and that by listening to this episode all of those qualities are amplified within you.

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

138 Choosing Negative Emotion Jun 04, 2025

There’s no amount of thought work, green juice or yoga that’s going to ensure you never feel bad. We can’t control that life is balanced between negative and positive, but we can often control which negative and which positive we choose. So in this episode I’m talking about emotional tradeoffs; how to choose your negative emotion in order to achieve what you want rather than experiencing negative emotion by default.

In this episode you’ll learn:

Which negative emotions keep you stuck and which help move you forward.
To see emotions as fuel
The mindset shift you need when you feel lousy

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

137 It's Never Too Late - Cynthia's Story May 14, 2025

Meet my client Cynthia. She shares her honest and relatable experience of transforming her relationship with food, body, and herself and reaching your desired weight. If you've ever felt like you're intellectually aware of what needs to change but are still stuck, this episode will deeply resonate with you.

When we started she felt stuck in temporary success and long-term frustration and through our work together, she uncovered hidden thought errors, learned how to regulate emotions without relying on food, and built sustainable habits rooted in self-compassion rather than white-knuckled discipline.

She opens up about what surprised her the most—how tenderness and curiosity became the foundation for lasting change, and how she slowly began to see herself differently after years of struggling.

We talk about the power of having a compelling vision—not as a future ideal, but as an anchoring belief about who you are today. She opens up about letting go of food panic, becoming more intentional with wine and celebration, and redefining success as small, consistent steps rather than perfection.

Her story is a beautiful reminder that weight loss isn’t just physical—it’s emotional, it's about our self concept, and deeply human.

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

136 Regretting What You Ate May 08, 2025

How often do you regret what you eat? Like eating that leftover easter chocolate. It wasn’t even good quality.

Oftentimes we eat really healthy food but regret the amount of food we ate. We look down and the whole bag is empty. The whole sleeve of crackers is gone. How did that happen?

Regret can be one of our most powerful emotional reminders that reflection, change and growth are available and necessary.

In this episode you’ll learn:

5 Self Coaching Questions to answer if you’re experiencing regret

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

135 Aliveness Apr 29, 2025

When it comes to releasing excess weight you don't automatically think, the key is cultivating more aliveness, presence and curiosity, but it works! Today I'm talking about two types of awareness: cognitive awareness (I know why I do what I do) and embodied awareness (I know what I’m feeling) and how we can use them to help us reach our desired weight and feel in charge around food.

In this episode you’ll learn:

A new way to think about dopamine, snacking and doomscrolling
Why curiosity is the most underrated skill in releasing weight

Links mentioned: Raptitude.com

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

134 How to Stop Self Sabotaging Apr 23, 2025

We often say things like, “there’s a part of me that wants to be healthy and reach my goal weight but another part just wants to say, I’m too tired, I’m just going to eat what I want right now.” And it’s a battle between these two versions of ourselves. We call it self-sabotage.

In this episode you’ll learn:

How to recognize and embrace different versions of yourself and utilize this concept to help you become more of the person you want to be
Why watching a Black Mirror episode might help you be your own bestie, for REAL

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

133 Superthinking Apr 16, 2025

Your brain is a beautiful tool and left to it's own devices will likely offer up justifications to over indulge at the expense of feeling how you want to feel in your body. If you've ever overeaten because you had a long day, it wasn't because you lacked willpower, it was only because your brain needed relief and offered up the thought to eat. We need to understand this and instead of blaming ourselves, develop self awareness and practice superthinking - being intentional with thoughts that serve you.

In this episode you’ll learn:

Why it’s negative thinking is the norm
A simple 3 step superthinking practice
My go-to “super” or “nourishing” thoughts

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

132 Being Honest With Yourself Apr 09, 2025

If…you avoid weighing yourself, you tell yourself you have no self-discipline, or sharing what you ate yesterday with your bestie triggers a panic attack, listen up. These are signs you’re missing the untapped power in being honest with yourself about what you truly want, where we’re at now and your relationship with food. True honesty is compassionate, not critical, and when we do it right, we get the opportunity to explore the real reasons behind overeating or over-drinking—often emotional discomfort or unmet needs.

In this episode you’ll learn:

Practical examples of honesty in a weight loss context
How honesty can help you reach your desired weight
What blocks us from being honest with ourselves and how to overcome that

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

131 Becoming Mentally Stronger Apr 07, 2025

It’s not just about weight loss. It’s about becoming mentally stronger. That requires you to ride out all the ups and downs (let’s be real, the downs) along the way. So instead of saying screw it at 3pm and having the blueberry muffin, you’re mentally capable of handling that moment without it. Those moments add up over the weeks and months and make your desired weight inevitable.

In this episode you’ll learn:

How to dramatically shift how you handle tough moments by understanding the concept “The Dip”
2 Reasons you’ll quit and how to avoid them
4 Mindset shifts you need to make your desired weight inevitable.

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

130 Directing Your Desire Mar 26, 2025

What do you want? No really, what do you spend your time wanting? Is your thinking going to excess food, alcohol or escapism? How much time is spent wanting what you already have or want to create? Your desire drives your direction, whether you go to yoga or put it off. Directing our desire is something we can and should do on purpose.

In this episode you’ll learn:

The concept of Desire Capacity
How to actively want, so excess food is less interesting
How to make the weight loss process more desirable so it’s easier and more empowering

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

129 Creating a Restorative Practice Plan Mar 20, 2025

Feeling off? Unfocussed? Less motivated? A bit out of control? If it’s not happening today, it will in the future because you’re a beautiful human in all of her humanity. In this episode I want to help you create your own unique plan to handle “a funk” so that you don’t turn to eating or drinking more than you’d like.

In this episode you’ll learn:

You’re not alone in your funk! How it can show up differently in different people
How I approach this personally
Three categories to consider for restoration practices: Thinking, Emotion, Sensory

Mentions: https://www.youtube.com/@THELUNEINNATE

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

128 No More Food Rules Mar 14, 2025

If weight loss feels like a struggle, like a self-imposed prison, it could be because the rules you adopted to help you make healthy decisions end up backfiring. There is a better way! Let’s talk about how to make decisions whether it’s to eat past 7pm, have a glass of wine with an old friend or opt for a walk over a run, without rules.

In this episode you’ll learn:

The difference between rules and principles when it comes to making food and fitness decisions
How to get clear on what TRULY matters to you
How to feel free but eat in alignment with your weight and health goals without rules

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

127 Self Compassion Mar 07, 2025

Being compassionate with yourself can be the missing key to unlocking permanent changes with how you eat and take care of yourself but it’s not always easy!

Listen to learn how to cultivate self compassion so that you can enjoy the process of releasing weigh and reclaiming your health and your life. ⁠

In this episode you’ll learn:

How self compassion is a weight loss tool
The path to self compassion: judgement, neutrality, curiosity, compassion
What to do when self compassion feels hard to access

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

126 Apathy Into Determination Feb 27, 2025

Ever find yourself just not caring about your weight loss goals, your workouts, or even your healthy habits? It all feels kind of... meh?

If you’re deep in apathy, don’t try to force motivation right away. Rest. Recharge. Take care of yourself without using food. Then, once you’re in a better headspace, tap into that determination.

In this episode you’ll learn:

The physiological and psychological factors that fuel apathy
What to do when you can’t even get yourself to do what usually inspires you
An exercise that helps you physically feel the difference between apathy and determination (and actually trains your brain to make the switch).

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

125 Become Metabolically Flexible Feb 21, 2025

To reach your desired weight without feeling starving and listless the whole time, but rather satiated and energized, you need to help your body become metabolically flexible. This means your body is efficient at using energy sources (food and body fat) as fuel.

In this episode you’ll learn:

Signs you’re insulin resistant regardless of your clothing size
How to become metabolically flexible so you don’t want more food than your body needs
How long it will take your body to become metabolically flexible whether you're 35 or 65 years old.

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

124 Weight Loss for Caregivers Feb 13, 2025

Whether you're a nurse, teacher, parent, or taking care of a loved one, putting others first can often lead to stress eating, burnout, and feeling out of control around food.

I’m going to break down a common but rarely talked-about issue: rage eating—when frustration, exhaustion, or resentment leads to mindless snacking or emotional binges. I’ll explain how food impacts brain chemistry and why it makes perfect sense that we turn to food for comfort.

Listen for mindset shifts and practical strategies to help you set better boundaries, prioritize yourself without guilt, and shift your thinking to create lasting, sustainable weight loss. From reworking limiting beliefs like "There's never enough time" to adopting nourishing thoughts that fuel motivation, this episode is all about reclaiming control over your body and your well-being—even in the busiest seasons of life.

In this episode you’ll learn:

Specific weight loss challenges and strategies for caregivers
How eating instantly affects your brain chemistry
The mindset shift for overwhelm and your never-ending to-do list

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

123 Believing You’ll Reach Your Desired Weight Feb 05, 2025

When it comes to releasing body fat and establishing new eating habits, some days it’s a done-deal energy, on others it seems impossible.

In this episode you’ll learn:

How to feel better when you’re not believing it’s possible to reach your desired weight
Motivating yourself when you know you’re not going to look the way you did when you were 25 even after you’ve released the weight
My favorite question to ask about ANY goal

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

122 A Sprint/Marathon Approach to Your Desired Weight Jan 29, 2025

Diets don’t work, so now what? How do you reach your desired weight in a healthy sustainable way and keep the weight off for good? The sprint/marathon approach helps you reach your desired weight by integrating a “stop overeating focus” and the opportunity to accelerate fat loss without going into diet mentality.

In this episode you’ll learn:

The 3 simple steps to releasing excess body fat
What to focus on right now to feel your best
How to avoid diet-starts-Monday mentality with this approach

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

121 Tapping Into Determination Jan 22, 2025

It’s easy to slowly slip back to old eating and movement habits. I call this “The Drift” and it’s totally normal! You might even maintain or even gain weight while you’re in the drift. The antidote is tapping back into your determination. I’m sharing how I handle this myself: what I do and how I think about it.

In this episode you’ll learn:

Signs to spot when you’re in “The Drift”
How to handle it when you’re in a drift so that you don’t go off the rails with food
How to re-engage on demand and feel determined again

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

120 My Favorite Health & Weight Loss Tools Jan 14, 2025

Weight loss regimes, practices, apps and coaching tools. Here's an inside look into my personal strategies for health and weight loss. You might just hear something new that you’ll want to incorporate into your own strategy.

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

119 Why You’re Exhausted Jan 08, 2025

You’ve set intentions. You’ve got goals. Not feeling energetic? Lacking enthusiasm? Let’s explore 3 reasons why: Contempt, an “I HAVE to do this” mentality and trying to force a one size fits all diet or workout plan.
If you've ever wondered how to sync your food and workouts to your cycle this one's for you!

In this episode you’ll learn:

How contempt shows up and drains your motivation so you can release it
A reframe on all the “shoulds” you have around weight loss so you feel inspired
Practical advice on how to eat and move your body that optimizes your natural energetic rhythms

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

118 Giving Yourself Permission Dec 25, 2024

Give yourself permission to truly enjoy that piece of cake or glass of wine. Give yourself permission to feel what happens when you say, “No,” to yourself or “Okay, one was enough.” And lastly, give yourself permission to want your weight loss goal, even if it feels out of reach right now.

In this episode you’ll learn:

How to give yourself permission to help you stop overindulging with food and claim what you truly want: your natural weight and feeling in charge around food.

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

117 Get Back on Track Quickly Dec 18, 2024

Slip ups are to be expected when we’re trying to change our eating habits. This is an opportunity to relish in your humanity and be kind to yourself no matter how hard it feels to do that so you can move on quickly.

In this episode you’ll learn:

How to make peace with overindulging
How to feel calm immediately
How to move forward without getting into diet mentality

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

116 My Top 6 Books For Releasing Excess Fat Dec 11, 2024

I’ve read soooo many books on losing weight and here are my top picks. It’s a mix of science based fat loss books and psychological mastery books…so there’s a little something for everyone with a weight loss goal. I’ll share my hot take so that you can decide if it’s a must-read for YOU and worthy of shelf space.

In this episode you’ll learn:

The top 6 books I recommend for sustainable fat loss
What I learned from each book
Why each book might or might not be for you

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

115 Reflection Questions Before Moving On Dec 06, 2024

Whether you’re thrilled with your weight loss or you're disappointed in yourself, answer these 6 reflection questions I use with my coaching clients to move forward with wisdom, compassion and a strategic mindset.

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

114 Taking a Break Without Going Backwards Dec 05, 2024

Needing a break from weight loss is really wanting to feel a sense of relief, to feel free, to know we have options. Let’s talk about how to make changes to your eating plan without going off the rails with food.

In this episode you’ll learn:

The top thinking trap to avoid when you’re “on a break”
How to redefine freedom around food
Unconventional food rules you’re welcome to steal from me

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

113 Rethinking Self Sabotage Nov 27, 2024

You likely think of overeating as a form of self sabotage. We say things like I just keep doing this. I know what to do and yet I keep sabotaging myself.

But when we believe that we are in fact sabotaging ourselves we are both the victim and the villian. A victim is helpless. A villain is just plain mean.

But you are neither of those. Learn how to think differently about why you’re overeating in a way that will help stop it.

In this episode you’ll learn:

An alternative to labeling overeating as self sabotage
Strategies to stop overeating
What is allowing an urge to indulge vs white-knuckling it

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

112 Reducing an Over Desire For Food Nov 20, 2024

Ever wish you could eat whatever you wanted and be at your natural weight? You can, so long as what you want (your desire) is at a natural level.

If you find yourself continually wanting more food than your body needs, you likely have both a physiological and emotional OVER desire for food.

When we can reduce this to a natural desire, you won’t feel like you’re in a battle against yourself. You just won’t want all that food any more!

In this episode you’ll learn:

If you have physiological and/or emotional over desire
What happens if we don’t address our over desire for food
What can happen when over desire for food goes away (it’s amazing and terrible)

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

111 Deciding Your Self Concept Nov 13, 2024

If you’ve been struggling with food and weight your whole life, it’s hard to imagine a life in which you don’t eat ice cream straight from the container after dinner. That’s because your self-concept when it comes to food and weight loss is based on previous failures. In this episode I challenge you to re-decide some assumptions you have about weight loss and yourself.

In this episode you’ll learn:

How your current self concept explains your food decisions
What you might need to UNLEARN
How to drop the suffering model of weight loss

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

110 Anxiety Eating Nov 06, 2024

Whether it’s eating ice cream to ward off Sunday scaries or scarfing down handfuls of cashews before your next meeting, overeating from anxiety will impede your weight loss. Learn what to do so that your brain doesn’t even offer food as a suggestion when you feel anxious.

In this episode you’ll learn:

The mindset shift you need around anxiety
What to do when you’re overeating because you’re feeling anxious
How to handle real physical hunger when you’re also anxious

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

109 Getting Out of Scale Drama Oct 29, 2024

Weighing yourself on the scale is a helpful measurement when you’re trying to lose weight. But if it’s triggering you and making you feel like crap, the answer is not to avoid it, but to use it as an opportunity to manage your brain so that you can monitor progress.

In this episode you’ll learn:

All you need to know about weighing yourself
How to overcome your fear of the scale
Signs you have scale drama

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

108 Mastering Weight Loss Skills Oct 23, 2024

After so many failed attempts to lose weight we start thinking we’re just someone who will forever struggle. But weight loss is simply a set of skills that with practice you can get better at no matter your history with food.

Listen to identify which skills you are already good at, which you’re just ok at and which need a lot of work so that you have a road map that gets you to your goal weight.

In this episode you’ll learn:

The 7 Weight Loss Skills
What you might need to “unlearn”
How to have a growth mindset when it comes to your weight loss goal

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

107 Showing Up For Yourself Oct 16, 2024

Showing up for yourself is easier said than done. Our brain resists change and offers up excuses instead, like “I’m an all or nothing person” or “I know what to do, but just can’t follow through.”
But showing up doesn't need to be more work, more restriction. It can feel energizing - like you're becoming more of who you want to be.

In this episode you’ll learn:

How to get the most out of any weight loss workshop or training
How to handle excuses your brain offers up
What specifically gets in the way of you showing up fully

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

106 Working Through Resistance Oct 09, 2024

Some days are so easy to stay on track but other days are just…hard. You’re dragging yourself like a dead weight or it seems completely impossible to do what you need to do, like NOT eat the chips or bypass something sweet after dinner.

Hello resistance. The surly teenage or stubborn toddler in all of us who refuses to make it simple and easy to eat right.

In this episode you’ll learn:

What resistance really is
How you’re current thinking is creating more resistance
What increases your willingness to eat on track or get your workout in

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

105 Create Your Compelling Vision Oct 03, 2024

We’re usually driven by despair, self-loathing, or even disgust to take that first big step and decide we want to release weight. But relying on negative emotions won’t sustain us for long. So what then?

Let’s dive deep into the mindset shift needed to stay on track—moving from “I need to” or “I should” to “I’m worthy of this.” You’ll learn how to create a compelling vision for yourself that’s strong enough to keep you going, even when your brain tries to rationalize old habits and minimize your weight loss goal.

This isn’t just about following food rules—this is about becoming the person you’re meant to be.
In this episode you’ll learn:

Strategies to create a compelling vision that will reignite your motivation when you lose focus
Drifting is normal, learn how to get back on track quickly
The mindset shift you need when you feel apathetic toward your weight loss goal aka “It’s not that bad, I’ll just eat”

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

104 Doubt to Determined Sep 17, 2024

When you’re determined, you’re unstoppable. You eat healthy, you stop at enough. But then you get tired, you eat the bread, a bit more ice cream and skip your workout. You fall out of belief that it’s working or even that it’s possible to lose weight at all. Learn how to cultivate determination to get in your workout, say no to the bread, feel in control with food and follow through despite feeling resistance and doubt.

In this episode you’ll learn:

The role of anticipation
How to overcome resistance
What to do when you doubt yourself or your weight loss plan

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

103 Feeling Discouraged Sep 12, 2024

It’s very normal to feel discouraged when you’re trying to lose weight and improve your food choices. At some point you’re sick of the scale not budging or you’re mad at yourself for eating all that pizza AND popcorn. Feeling discouraged is inevitable - letting it sabotage you is not.

In this episode you’ll learn:

Why we so often get discouraged
The two types of thinking that make us discouraged (and the specific thoughts to watch out for)
3 Tips to move out of being discouraged quickly

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

102 Weight Loss FAQs Sep 04, 2024

Answering some of the most common questions I get as a weight loss coach:

1. How many exceptions (indulgences) should I have?

2. How much weight can I expect to lose?

3. What do I do when my schedule conflicts with my eating plan?

4. What if I’m doing all the right things and the scale isn't moving?

5. What do I do when I’m eating out of control?

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

101 Beth's Story - The Why Not the How Aug 21, 2024

WWE performer, mother and just incredibly kind-hearted human, Beth shares her weight loss journey. Extreme yo-yo dieting and binge eating led to an added 25 lbs and the old tricks just didn't work any more. Find out exactly what she did to reach her goal weight and ditch diet mentality for good.
Knowing someone else has gone through the body image stuff, weight fluctuations and food drama you have, AND come out the other side helps your brain believe it’s possible for YOU so listen closely and get inspired.

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

100 How to Lose Weight & Keep It Off Aug 14, 2024

You know how you want to be eating, but you can’t seem to stick with it, you’re thinking about food way more than you’d like and you’d love to release excess fat and feel comfortable in your own skin. I’m sharing the process that’s helped my clients release 10 to 60 lbs AND keep it off for good.

In this episode you’ll learn:

The 4 main obstacles I see with my clients and how to overcome them
The strategies and mindset tools you need so don’t gain the weight back
Hard talk when it comes to deprivation
4 Steps to releasing the weight for good

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

99 Your Past Self Aug 07, 2024

Whether you regret how you ate last night, you’re frustrated that you still haven’t lost your COVID weight or you’re lamenting that you can’t get back to that “better” healthier version of you, it’s negatively impacting you NOW. Let’s fix that.

In this episode you’ll learn:

Why how you think about your past self matters
2 Self coaching questions to shift how you feel
Why you DON’T need to forgive yourself

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

98 You've Got This Jul 31, 2024

You might be unwittingly self sabotaging your weight loss efforts by 1. thinking it doesn’t matter THAT much OR 2. not letting yourself imagine what it would be like to be totally in charge around food and living at your goal weight. This episode will remind you that what you want truly DOES matter and it’s entirely possible for you. Yes YOU.

In this episode you’ll learn:

How to be nicer to your body even when you don’t feel it
Why buying new clothes shouldn’t be put off any longer!
How to think about weight loss so that’s it seems really doable for you even if you have a history of failed attempts

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

97 A Mindset For Fasting Jul 29, 2024

Fasting is a proven weight loss strategy…unless you spin out and scarf down three bowls of Cheerios beforehand. Or you notice you’re using it to make up for those handfuls of chocolate chips you had alone in the kitchen. Fasting can trigger that old diet brain and make you feel even LESS in charge around food. Learn how to support yourself so that you can use fasting as an effective tool for balancing your hormones and losing weight.

In this episode you’ll learn:

The different types of overeating that can happen when we fast and how to handle it
How to end a fast that doesn’t feel frantic
The mindset shift you need to be successful during a 13 to 72 hour fasting window

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

96 Overeating Healthy Food Jul 17, 2024

When it comes to nuts, fruit or yogurt your brain is saying, “No big deal, go ahead and eat up, it’s healthy!”

But then you’re not seeing the weight come off and are getting frustrated.

Or you know you’re a “volume-eater” but don’t know how to stop and you're in the valley of despair.

It’s happening for valid reasons: your hormones and your thinking patterns.

Let’s change both.

In the episode you'll learn:

Why it’s so tempting to overeat healthy food
How to know if your hormones are off (hint: leptin resistance and gut microbiome)
How to think in a way that makes it easy to stop at enough

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

95 The 5 Weight Loss Self Concepts Jul 11, 2024

If your last attempt at weight loss didn’t work, it was due to your weight loss self concept, not your food plan. I’ll help you identify what that is so that you can feel confident in your plan or you’ll know exactly what to change so that you can release the weight you want.

In this episode you’ll learn:

That you’re not behind, you just need to update your self concept
What to think instead to ensure success this time
How to shift your self concept for permanent weight loss

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

94 Natural Ozempic Weight Loss Jul 04, 2024

If you could create the same results a weight loss drug offers without having to take it, would you? Of course! So in this episode we’ll explore how to reduce hunger, feel satiated sooner and end the food chatter.

In this episode you’ll learn:

How to reduce hunger naturally just by how you eat
The key to feeling more satiated and what blocks it
Why you’re constantly thinking about food and how to stop

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

93 All or Nothing Mentality During Summer Jun 28, 2024

Summer brings specific challenges for releasing weight - your friend saying, “C’mon just one more glass of wine”, wanting to have fun, being out of your routine and dealing with body image drama. We can easily slip into all-or-nothing mentality - either you're 100% in OR you’re in “screw it” mode. This episode will teach you how to get through the summer so you feel good about your food decisions AND good in your body.

In this episode you’ll learn:

The summer specific justifications your brain will think are true
Why thinking “it’s working” can actually sabotage your weight loss
The trick to avoiding all-or-nothing thinking

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

92 Alcohol & Weight Loss Jun 19, 2024

Reducing or removing alcohol can really help you release excess weight but how to do that when it’s part of every social occasion and it’s so much fun??? I promise it’s possible and it’s all how you think about it. This episode will help you feel in charge when it comes to drinking.

In this episode you’ll learn:

4 Ways alcohol impacts weight loss
How your current thinking is a roadblock
How to reduce your drinking

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

91 Negative Thinking Jun 12, 2024

When you’re feeling negative or in a rut, it’s due to negative thinking. It’s human to have negative thoughts so let’s talk about how to handle it so you can start feeling better.

In this episode you’ll learn:

How negative thinking shows up in weight loss
How normal it is and where you might be going wrong in trying to fix it
How to kick a negative thinking habit

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

90 Maintaining Your Weight Loss Success Jun 05, 2024

It’s one thing to release the weight, but it’s another to keep it off! If you can shift your focus toward the process more than the final goal, you can almost guarantee you’ll be able to maintain your weight loss.

In this episode you’ll learn:

Where high levels of motivation comes from
What to do when motivation wanes
Specific examples on what focussing on the process looks like

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

89 Creating a Paradigm Shift May 30, 2024

Weight loss can be about more than an endless pursuit to conform your body into an outdated, idealized, and photoshopped beauty standard. I’m deconstructing diet mentality (the old paradigm) to what I think is a more contemporary, healthier and more effective approach to reaching your natural weight in a way that you can feel good about.

In this episode you’ll learn:

Why it makes sense you don’t want others to know you’re trying to lose weight
What a NEW approach to weight loss looks like
How to handle it when your brain reverts back to the weight loss of the 90’s & 2000’s

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

88 Believe in Yourself May 22, 2024

This will inspire the mindset you need to stop any overeating that prevents you from losing weight. Let’s get your brain on board so instead of restriction and depriving yourself, eating responsibly is an act of self-connection.

In this episode you’ll learn:

Examples of upleveling your thoughts
Weight Loss skills you can learn
How to double down after a set back

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

87 Doubling Down May 16, 2024

Sometimes we feel compelled to double down on our weight loss strategy to get results. If you’re about to launch into another “day one” (if you know, you know) here’s how to do it most effectively.

In this episode you’ll learn:

When does it make sense to double down
Where to focus
Pitfalls to avoid (or at least know about beforehand)

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

86 Practical Weight Loss Tips May 01, 2024

A weight loss back-to-basics you-must-know-this refresher guide. Some of these weight loss tips you’ve heard before so I offer a deeper way of relating to them. Some tips will be NEW and, not to overstate things, but will truly change your life. If you don’t know, now you know.

Whether you’ll be thrilled losing 5lbs, or you’re in it to win it with a 50 lb plus goal, start with these strategies to lose weight in a healthy, effective way that is kind to both you and your beautiful body.

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

85 What You REALLY Need to Succeed at Weight Loss Apr 24, 2024

Even when you know how to eat healthy, you can feel a ton of resistance to following through, that it’s taking too long and it just feels like a struggle. No meal or workout plan solves that, but your brain can. In this episode you'll gain clarity on the overlooked skills, qualities, and beliefs shared by my most successful clients, providing a roadmap to focus YOUR efforts.

In this episode you’ll learn:

The weight loss success triad you’ve never heard of
How to get through subtle and intense resistance
How to face a weight loss goal that’s far off

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

84 How to Stay Committed Apr 10, 2024

Weight loss doesn’t happen by signing up for a new program, getting rid of all your "fat" clothes so there's no going back or booking a flight to Hawaii for motivation. It happens by staying committed; doing all the boring, tedious, hardwork of following through.

In this episode you’ll learn:

Why self-loathing OR being super excited about your goal doesn’t work to motivate you
Why commitment wears off even when things are going well
How to quickly tap into your commitment at any time

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

83 Having Your Own Back Apr 03, 2024

Having your own back means following through on your eating plan, but it’s also about what happens when you eat off your plan too. Today we explore what advocating for yourself and your weight loss goal means and how to do it more often.

In this episode you’ll learn:

What having your own back is and isn’t
Why you don’t actually need to forgive yourself, give yourself more grace or be more self-compassionate (and what to do instead)
Questions to ask yourself after eating off plan

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

82 Creating a Sense of Success Mar 27, 2024

Trying to lose weight when you constantly feel like you’re failing at it, is like trying to swim with kettlebells attached to your feet. Losing weight is an optional endeavor and can and should feel empowering not self-punishing. This episode will teach you how to create a sense of success along your journey.

In this episode you’ll learn:

How to tap into that feeling of success
What a new approach to weight loss is and is not
Why now’s the perfect time to let go of old ways (yes, it involves the planets)

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

81 Weighing Yourself Mar 19, 2024

The scale can be a useful tool in measuring our weight loss, but unless we know how to manage our mind, it can lead us into a negativity spiral and even lead to weight gain.

In this episode you’ll learn:

What’s to be gained by using the scale
Why it makes sense you’re avoiding it
How to not let it ruin your day

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

80 The Follow Through Factor Mar 14, 2024

Any weight loss program WILL work so long as you can follow through and stick to it. So Iet’s talk about what to do when you have conflicting desires. You have the desire to follow through on your weight loss plan AND the desire to eat.

In this episode you’ll learn:

When to double down on yourself
The biggest mistake you’re making in trying to follow through
A 5 min strategy to follow through when it feels especially hard to stick with your program

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

79 Success Mindset - Sarah’s Story Feb 28, 2024

Want to adopt a mindset that will get weight loss results? Listen to Sarah’s personal coaching journey to hear exactly what she did. She went from releasing less than 1lb per month on her own to accelerating her weight loss and creating an approach to food she can use long term.

In this episode you’ll learn:

How to use the scale to your advantage
How to avoid “screw it” mode
How to connect the dots between food and weight to what’s happening in your life (without judging yourself about it)

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

78 Secret Eating Feb 22, 2024

If you think you’re the only one eating in secret, well think again. Let’s remove any shame that comes up and talk about strategies to stop letting this impact your relationship with yourself, food and your chances of reaching your desired weight.

In this episode you’ll learn:

Examples of secret eating I hear from clients
The real reason it happens (it’s not because you love food)
How to make secret eating a thing of the past

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

77 When You've Gained Weight Back Feb 15, 2024

We can feel especially terrible when we’ve recently gained some weight back. Let’s explore the deeper reasons why we feel so badly and talk about what to do next if you’re currently dealing with this.

In this episode you’ll learn:

What research says about feeling beautiful
To separate your self-worth from your body
How to feel better when you’ve gained some weight back

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

76 Overhunger Explained Feb 08, 2024

If you feel like your cravings are out of control or you often get hangry, overhunger is to blame. Knowing what to do about it could be the missing piece to releasing your next 10lbs.

In this episode you’ll learn:

How to identify if overhunger is the reason you can’t release weight
2 main causes of overhunger
How to fix it so your biochemistry is helping, not hurting your weight loss goals

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

75 Overeating Self Assessment Exercise Jan 29, 2024

For many of us, stopping when we’ve had enough food (and not one bite more) is challenging. We eat past what our bodies actually need. Answer this 10 question self assessment to help you know where you should focus to reach your natural weight. I also explain specific overeating patterns and offer solutions so you can take next steps.

In this episode you’ll learn:

What you need most to stop overeating
Examples of where we overeat and why
Simple solutions for fear of wasting food, dealing with FOMO and more

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

74 Mindless Eating Jan 26, 2024

Mindless eating is an easily overlooked piece of the puzzle when we’re trying to determine where overeating is happening. We often underestimate how much we’re eating when we mindlessly eat and also underestimate its affect on our weight.

In this episode you’ll learn:

Where mindless eating might be happening for you
How to stop this type of overeating

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

73 Dealing With Disappointment Jan 16, 2024

If you’re feeling disappointed about the number on the scale today or in yourself because of what you ate yesterday, this is for you. As we strive toward our natural weight, disappointment is common. I’ll teach you what to do about it so that it doesn’t derail you.

In this episode you’ll learn:

3 Steps to take when you’re disappointed
Practical strategies to rev up fat burning and optimize your weight loss

Links: @glucosegoddess

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

72 Slipping Back Into Diet Mentality Jan 09, 2024

Even when we want a sustainable, healthy way of eating and being around food it’s super easy to slip back into the overeat/over-restrict cycle. It’s no fun and usually leads to weight gain too. Let’s talk about how to course correct when you notice this creeping in.

In this episode you’ll learn:

When it’s likely to happen
How diet mentality shows up and why it’s a problem
3 strategies to feel in control again

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

71 Fear of Gaining the Weight Back Jan 05, 2024

This fear doesn’t have to turn into a self-fulfilling prophecy. Learn how this happens and exactly what to do about it.

In this episode you’ll learn:

Why this fear keeps creeping up despite your weight loss success
3 Sneaky ways it leads to weight gain
What to do TODAY to clean this up

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

70 This is Your Time - Marilyn's Story Dec 22, 2023

Marilyn is reaching her weight loss goals on HER terms this time. She’s open and honest about being at the point of seriously considering weight loss surgery when she came across my podcast and decided instead to try coaching first. She shares how she worked through fear and resistance and how she was able to stay consistent even when the scale wasn’t budging. If you’re feeling low or discouraged and in need of inspiration, this is a true transformation story you don’t want to miss.
Follow Marilyn's journey on Instagram: @consultmarilyn

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

69 Keeping Up Momentum Dec 18, 2023

How do we harness those unicorn days when the weight is coming off and it feels easy to not overeat? This episode has the 3 must-haves to maximize this time and keep up your momentum.

In this episode you’ll learn:

The missing piece in protocol planning
Where to put your focus so that you keep winning no matter what
How to recreate momentum when things go a little sideways

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

68 How to Stop Stress Eating Dec 11, 2023

Find yourself turning to food when you’re stressed? Think you need to set yourself up for success or be more self-disciplined? It’s not true. Learn what really causes stress eating so that your efforts actually make a difference.

In this episode you’ll learn:

Strategies that sound good but don’t actually work IRL
Why you stress eat over and over against your own will
What you can do to stop stress related weight gain

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

66 How I'm Releasing the Baby Weight Nov 28, 2023

My first episode after a 4 month maternity leave! And I too have a weight loss goal which I’ll share with you.

In this episode you’ll learn:

My personal weight loss goals now and how I’m approaching it
What I’m tracking and what I’m not
My new super simple method for handling cravings or urges to overeat

EPISODE LINKS:

Free Resources/Get on My Email List
Get the Mindful Shape Protocol Planner
Mindful Shape Website

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

67 You Can Do This Too - Karen's Story Jul 24, 2023

Still find yourself entertaining ideas about super restrictive eating plans in order to see results as quickly as possible? If you need more proof for your brain to feel inspired about a slower, sustainable weight loss plan, listen in. I’m sharing another client story in which we dive into how she got out of quick-fix-mentality, how she redefined discomfort, and how she got through some challenging parts like weekends. She also talks about her perspective as a doctor; How do you stay motivated when so much of the research out there says you won’t keep the weight off long term?!

Links: Connect with Karen here: https://www.intentionwellbeing.com/

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

65 Ending Food Drama - Jackeline's Story May 19, 2023

Hear from my client Jackeline who released not only the 15 lbs she came to me for, but even more valuable, a tonne of food drama. Her incredibly honest personal account of where she was and how she let go of her old way of thinking to finally release the weight and enjoy freedom around food will inspire you because it's possible for YOU too. Listen to learn how she did it.
Check out her travel blog at fashionabledrifter.com

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

64 On the Fence About Weight Loss Medication? Apr 03, 2023

The most recent weight loss drugs seem better than ever so it’s no surprise that you may be considering them. If you’re stressed because you’re going back and forth, here’s a process that will walk you through how to decide.

In this episode you’ll learn:

How to make decisions
The difference between decisions and outcomes
How to explore your reasons

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

63 Which is Better, Listening to Your Mind or Body? Mar 30, 2023

Have you ever been told to just listen to your body when it comes to eating and you’ll reach your natural weight? It sounds simple enough but if “intuitive eating” hasn’t worked for you, I’m going to explain why and help you figure out exactly when to listen to your body and when to rely on your mind to lose weight sustainably.

In this episode you’ll learn:

Why you can’t always listen to your body to tell you what or how much to eat
When to rely on your mind and when to ignore it
The most common justifications that keep you from seeing results

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

62 When to Get Help or Keep Trying on Your Own Mar 05, 2023

If you’re on the fence about taking the next step and inquiring about weight loss coaching, starting a course or joining a program, this will help you determine whether you really need it or not and set you up for success either way.

In this episode you’ll learn:

When you’re right on track going it alone
Indicators you could benefit from additional support
The only way to guarantee your results (no matter what you decide)

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

61 A Mental Restart Feb 26, 2023

Overdid it on the weekend? If you overindulged and are ready (but maybe not 100% motivated yet) to start up your weight loss plan again, here’s my guide to do it in a healthy, kind, and optimal way.

In this episode you’ll learn:

How to start again when you’re ready but not 100% willing
How to change your past
How to generate activation energy (motivation)
How to drop shame and guilt about over indulging

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

60 What’s Getting In Your Way - Problems & Solutions Feb 19, 2023

What you think is getting in the way - lack of willpower, desire for food, laziness is NOT the reason you can’t release the excess weight and stick to your healthy plan. I’m cutting straight to the chase on what’s really getting in the way and tell you exactly how to solve for it.

In this episode you’ll learn:

How root problems present so you can spot them
What you’re probably thinking is the problem
The real reasons you haven’t been able to release the weight and what to do about it

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

59 Ditching Diet Mentality Shayla's Story Feb 15, 2023

If you're feeling alone in your struggle and could use some inspiration that's relatable, listen in to Shayla's story. We talk about what it was like for her during her pregnancy, dropping the concept of "good foods" "bad foods" and how she's able to recognize progress when she still has a ways to go to reach her goal.

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

58 How to Trust Yourself Around Food Feb 10, 2023

Get out your notebooks! Learn practical tools you can apply to immediately start trusting yourself around food - even the ones that call to you incessantly!

In this episode you’ll learn:

How to overcome powerful desires to overeat sugar and flour
What to do when you’re unmotivated
How to be more self disciplined
What a mental plan is, why you need it and exactly how to create one

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

57 Weight Loss Strategy During Challenging Times Jan 20, 2023

When we’re going through challenging times, we think there are two options - eating on track (eating that optimizes fat burning) or eating off track (free for all!) But there’s a third option available which I map out specifically for you to avoid weight gain and keep going.

In this episode you’ll learn:

Why we go into a free for all around food sometimes
What decisions need to be made when it’s harder
My exciting personal update!

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

56 Choosing Your Standards Nov 29, 2022

Have you ever thought about what your standards are? When you’re clear on them, it makes making food (and life) choices a lot easier than relying on sheer willpower. In this off the cuff episode I’m getting personal to share my own list of standards so that you’re inspired to create your own.

In this episode you’ll learn:

What conscious standards are and how to create them
How standards will help you lose weight without willpower
What my personal standard are

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

55 Mental Prep for the Holidays Nov 21, 2022

Feeling a little anxious about overeating from now until New Years? I’ve got you covered!

In this episode you’ll learn:

The 3 obstacles that derail you during the holidays and exactly how to overcome them :
1. All or nothing thinking
2. Saying no to food pushers
3. Over Desire (desire for food when you’re not physically hungry)

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

54 What's Possible for You? Pam's Story Nov 16, 2022

Ever been told you “have such a pretty face” or felt like a failure after gaining, losing and regaining the weight? You’re not alone. Here’s your chance to get inside the head of someone who’s been there and is on the other side of it. My client Pam overcame years of struggling with her weight to eating 2 meals a day, not beating herself up anymore and releasing 20lbs in 6 months without feeling deprived. Let yourself be inspired and use it as evidence that it really is possible for you too.

In this episode you’ll learn:

Pam’s before and continuing story
How she released 20lbs without depriving herself
How weight loss coaching impacted other parts of her life too

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

53 Get Out of Weight Goal Drama Oct 25, 2022

You have a number in mind, but every time you think about it you feel discouraged and defeated, not motivated and determined. Let’s change that and teach you how to set weight loss goals without mind drama.

What you’ll learn:

How to choose your goal
The benefits of 5lbs at a time
How to use timelines for you not against you
The main reason there’s drama around goals

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

52 Create a Breakthrough Oct 18, 2022

Feeling like you’re in a never ending cycle of weight loss and weight gain? I’m sharing a breakthrough I personally had around this that made a big difference to how I felt about myself and my weight loss journey.

In this episode you’ll learn:

What to do when you’re in a downward spiral
How to think about the scale going up (again)
To never feel like you’re stuck in a struggle cycle

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

51 When You Just Don't Want To Oct 10, 2022

Whether it’s allowing an urge to overeat to pass through your body or getting yourself off the couch to workout, here are 11 strategies to shift your mindset and help you get through our biggest obstacle - just not wanting to!

In this episode you’ll learn:

11 Strategies to get your brain on board to do anything
The real reasons your not following through
A self coaching exercise to ensure you’ll do it

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources

Website: https://www.mindfulshape.com

Work With Me: https://www.mindfulshape.com/work-with-me

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

50 How to Stop Overthinking Food Oct 05, 2022

Thinking about food waaaay more than you want to be? If you’re overthinking what, when and how much you're going to eat and ruminating on if you ate too much or not enough, here is a practical approach to eat without food drama while you work toward your weight loss goal.

In this episode you’ll learn:

How overthinking shows up for most of us (you’re not alone)
Why it’s happening
What matters most when it comes to ending overthinking food

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Free Resources: https://www.mindfulshape.com/resources

Website: https://www.mindfulshape.com

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

49 Getting Back on Track Easily Sep 22, 2022

Have you been overeating and in a “screw it” mentality? Eager for a fresh start? Let’s set you up for success and end the diet-starts-Monday mentality for good.

In this episode you’ll learn:

Exactly what to do when you’re off track - aka in “screw it” mode
2 Essential questions to ask before getting back on track
A fresh way to think about all of this

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources

Website: mindfulshape.com

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

48 Worst Weight Loss Maintenance Myth Aug 16, 2022

Are you worried about what happens when you get to maintenance? How do you maintain your weight loss results as you continue to release weight and then maintain them permanently? I’m going to share the most common (and worst) myth about maintaining weight loss success and tell you exactly how to banish that looming fear of the weight coming back on and instead, feel confident about the ‘after.’

In this episode you’ll learn:

The maintenance myth that’s holding you back
Why you’re scared of gaining the weight back and how to ensure it doesn’t
The 3 levers that help you release weight permanently

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources

Website: mindfulshape.com

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

47 Feeling Like You Need a Break Jul 26, 2022

Do you ever feel like you just need a break from trying to lose weight? Let’s talk about why that happens, how to prevent it and what to do about it.

In this episode you’ll learn:

Why you’re needing a break
How to create a plan from which you don’t need a break
When to take a break and how to do it without losing traction
What we can learn from Ross & Rachels’ break up

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources

Website: mindfulshape.com

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

46 When Food is Fun Jul 13, 2022

Don’t want to give up eating your favorite foods because it’s so fun? What if you could have MORE fun while also reaching your weight loss goal? Sounds impossible, I know. In this episode I’ll teach you exactly how to make that happen.

In this episode you’ll learn:

How to increase how much fun you have without food
What fun truly is (connection, playfulness, flow)
How you’re making food more fun that it really is
How you can STILL eat fun foods without feeling terrible

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources
Website: mindfulshape.com

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

45 Not Making Progress Jun 15, 2022

When you’re trying to release some weight you’ll inevitably feel like you’re not making progress. Learn how to prevent this from derailing your efforts and your motivation.

In this episode you’ll learn:

How to reorient yourself to feel better immediately
How to redefine what progress means
If you’re tying your progress to your worth

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape
Resources: https://www.mindfulshape.com/resources
Website: mindfulshape.com

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

44 What to Do About Other People Jun 09, 2022

As summertime approaches you may be at more gatherings with other people who make comments about your weight loss, don’t mention it at all or who try to push food on you. All of this can cause a lot of mind drama. Let’s talk about how we can handle our experiences with other people in a way that serves us and our weight loss goals.

In this episode you’ll learn:

What to do when people say, "just eat less and exercise"
How to make what others think about us matter less
How to handle food pushers
How to navigate comments on your weight loss

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

Emotion Processing Technique May 24, 2022

Whether you're not quite sure what you're feeling but are just in a funk, you've been overeating, or you know what your feeling and want to process this emotion. This episode will be your guide for processing whatever is coming up for you.
Steps:
1. Deep breathing

2. Check in with the body to see what's coming up

3. Can you identify the emotion (it's okay if you can't name it just yet)

4. Where is it in your body?

5. How would you describe it? (Shape, texture, temperature, size, color, intensity from 0-6)

6. Notice how it changes

7. Remind yourself it's okay to feel this emotion

Repeat steps until you feel complete and or the emotion has dissipated. You can stop at ANY time if it gets too intense.

Website: mindfulshape.com
Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

43 Emotional Eating May 20, 2022

Let’s explore how emotions impact weight loss; how even painful emotions can move you forward and how to deal with the ones that keep you stuck. Whether you identify as an emotional eater or aren’t quite sure, learning how to process all of the emotions of our human experience is essential to living a fuller, healthier life.

In this episode you’ll learn:

How we define emotional eating
The role emotions play in overeating
Which emotions are indications that we need to clean up our thinking
Which emotions we need to process
A step-by-step guide to process emotions so that you end emotional eating for good

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

42 When You Know What to Do But Aren't Doing It Apr 14, 2022

We all know what we SHOULD be doing but yet we just aren’t doing it. Whether you need to cut yourself some slack, or practice a little tough love, this week is all about taking action.

We’ll explore the real reasons you’re not doing what’s needed toward being at your natural weight (without feeling terrible about yourself!) and you’ll get useful strategies you can start using now to get yourself A LOT more motivated and maybe even enjoy the process of losing weight a little bit more too.

In this episode you’ll learn:

4 Steps to set you up for a successful week
The 3 main reasons you’re not taking action
How to develop and utilize emotional sophistication for weight loss

Website: https://www.mindfulshape.com/

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

41 Feeling Impatient Mar 29, 2022

Are you in a rush to release the weight? Whether it’s 10lbs or 60lbs, we often want immediate results which is why we’ll latch on to the latest diet trend or restrictive program and avoid the longer, slower process of real transformation. It feels like it’s impossible to avoid feeling impatient but it totally is.

In this episode you’ll learn:

3 Ways impatience sneaks in
How impatience slows you down
How to stay the course and enjoy the journey

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

40 Dopamine & Weight Loss Feb 16, 2022

Whether you find yourself going to the store for ice cream at 9 o’clock at night or actually showing up for your daily YouTube workout, it’s all due to dopamine. Learn how to optimize your natural reward systems to get what you want, and stop doing what’s getting in the way of your weight loss goal.

In this episode you’ll learn:

What dopamine does and why it’s important to know about
How to harness dopamine for weight loss
The neuroscience case for embracing the journey
The neuroscience behind being in a rut

Website: mindfulshape.com

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources

Links: Dr. Andrew Huberman, Dopamine Nation Dr. Anna Lembke

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

39 Daily Success Habits for Weight Loss Jan 26, 2022

What may feel hard now, like going without dessert or no snacking when you watch Queer Eye will one day be easy. But HOW? It takes building habits that eventually become the norm.

In this episode we’re going beyond drinking more water and doing meal prep. I’m sharing the foundational habits that make the biggest difference in weight loss success and break down why they work.

In this episode you’ll learn:

Weight loss habits that truly make a difference
How to not freak out about the mirror or scale
The most powerful self coaching question there is

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

38 Exercise for Weight Loss? Jan 06, 2022

How does exercise factor into losing weight? You’ve probably heard you need to move more and eat less but is that true? Learn how to approach exercise in a way that will support your weight loss journey (hint: it's not cardio or even resistance training!)

In this episode you’ll learn:

Why you don’t need exercise to lose weight
How using exercise as a way to compensate for what you’re eating is a losing battle
Why WHEN we gain muscle is more important than HOW we do it

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Mindful Shape Resources

REGISTER for Webinar

Research Links: Brad Pylon

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

37 When is the Right Time to Lose Weight? Nov 30, 2021

There’s no perfect time, but when is the right time to launch into another weight loss attempt? Where your head is at before you begin any challenge is going to have a big impact on the outcome. Are you in the right headspace? How would you know? In this episode I’ll share the signs that you’re ready and some red flags that indicate it’s not the right time.

In this episode you’ll learn:

If you’re mentally ready to lose weight
How willing to be wrong is key
Why your skepticism is good
The warning signs that it’s not a good time to lose weight

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Links: Netflix Documentary Series “The Playbook”
Webinar: Register for the How to Lose Weight for the Last Time
Website: mindfulshape.com

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

36 When it Feels Too Hard Nov 17, 2021

If you’re trying to lose weight but just can’t seem to get it together and stay on track or you’re doing all the things you think you’re supposed to and it just feels really, really hard, listen in. You’re probably starting to feel discouraged because you think by now it should be getting easier right?

Let’s talk about what’s really going on when we’re thinking about how hard it is to lose weight and how we can make it easier on ourselves just by how we think. You’ll learn how to reframe how hard it is for you now, and learn how to embrace the process - even the hardest parts.

In this episode you’ll learn:

What happens in your brain that takes you off track, even when you’ve been doing everything right.
How to get past being discouraged
Why you should expect and embrace the “hard.”
The benefits of getting through hard things.
Why you should take it one day at a time.

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Freebies! https://www.mindfulshape.com/resources

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

35 Vacations & the Holidays Nov 10, 2021

Going on vacation and the holidays are typically a food free-for-all because we want to enjoy them right? I’ve found there IS a way to enjoy these special times without our clothes feeling tighter on the other end.

In this episode you’ll learn:

How to enjoy your time off without a food frenzie
How to manage your protocol when you’re out of your routine
How it’s possible to incorporate your favorite foods and drinks while staying “on track”

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Freebies! https://www.mindfulshape.com/resources

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

34 Overcoming Negativity Oct 28, 2021

Whether you consider yourself a negative person or an optimist, you probably have a lot of negative thoughts throughout the day. We all do because our brains have a negativity bias built right in. And it’s affecting your ability to release extra weight, so let’s discuss how to overcome negativity.

In this episode you’ll learn:

The link between negativity and overeating
Examples of habitual negative thoughts that you can break.
The importance of questioning your negative thoughts
Why trying to simply “be more positive” doesn’t actually work (and what does)

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Free Resources! https://www.mindfulshape.com/resources

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

33 Self Reflection for Weight Loss Oct 15, 2021

Weight loss often feels like one step forward, four steps back. That's because most programs are missing this critical component. This is how you'll speed up your learning curve to get out of the ups and downs and finally reach your weight loss goal. I'm sharing a super simple journal exercise for self reflection. It’s just 3 simple questions, and when you answer them, you’ll be accelerating your progress by months or even years.

In this episode you’ll learn:

Why self reflection is crucial for releasing the weight
Why you aren’t doing it already
Simple and practical tips on exactly what to do

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

PDF Handouts https://www.mindfulshape.com/resources
Book a Free 30 minute Coaching Session

Links: melrobbins.com

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

32 Success Mentality in Weight Loss Sep 24, 2021

For many of us, success mentality in weight loss seems like an oxymoron. We often feel like we’re simply failing all the time and then we see the scale going up and it’s confirmed.

To achieve ANY goal you set, you need the right mindset. So what is it for weight loss specifically and how do we get it?

In this episode I’m going to share 8 components to create the mindset you need to release excess weight, permanently.

In this episode you’ll learn:

8 Components of a successful weight loss mindset
Helpful and unhelpful strategies your brain uses
How to make it happen this time

If you want a FREE 30 minute session that may be featured on the podcast, book directly in my calendar here or email me at paula@mindfulshape.com

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Freebies! https://www.mindfulshape.com/resources

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

31 Thinking You Deserve a Treat Sep 18, 2021

What does it mean when you find yourself saying, “I deserve a (enter your go-to food here).” We all have those long days when we get home and feel we deserve to relax with food, or we've been "good" and want to reward ourselves or we’re celebrating and think we deserve a treat - which of course is food.

If this is happening for you, listen in. We’re diving into this thought pattern and looking at what it really means to feel like we deserve to have a treat, the underlying reason that leads us to feel like this, and how we can keep ourselves at the top of our priority lists, no matter what comes our way.

In this episode you’ll learn:

What it means to think we deserve to treat ourselves with food
What’s beneath this thought pattern
How to keep YOURSELF (not food) at the top of the priority list.
What you can do instead of eating

If you want a FREE 30 minute session that may be featured on the podcast, book directly in my calendar here or email me at paula@mindfulshape.com

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Freebies! https://www.mindfulshape.com/resources

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

30 Using Failure to Get Closer to Your Weight Loss Goal Sep 05, 2021

Nobody loses weight the first time they try. And usually not the second or third. If you’re like most people, you’ve had too many attempts to count. When we lose some weight only to overeat and gain it all right back, it’s tempting to avoid thinking about it. Instead, we simply chastise ourselves and vow to do better next time.

Do you do this? Then you know it doesn’t work, otherwise you would have released the weight on that second attempt. So how can you approach this differently to get a different result?

In this episode I’ll teach you how to LEARN from your failures, move past the shame and regrets to break the losing/gaining cycle.

In this episode you’ll learn:

The reasons WHY your past attempts have failed
How to we use failure as a stepping stone to actually get CLOSER to your goal
Questions to ask yourself when you don’t stay on plan
How to stop the shame cycle for good

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Freebies! https://www.mindfulshape.com/resources

*FREE COACHING!* Grab a 30min spot directly on my calendar by going to https://calendly.com/paulamindfulshape/freesession or by emailing me directly at paula@mindfulshape.com Available September, October & November 2021.

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

29 Weight Loss Decisions for Success Aug 26, 2021

You may think you only need to make one big decision to eat healthy and exercise to finally lose the weight for good and the rest will fall into place. But it’s not true. In this episode I’ll tell you the weight loss decisions you REALLY need to make ahead of time to set yourself up for success. Hardly anyone wants to meal plan right? I’ll show you how to make it super simple and easy.

In this episode you’ll learn:

The four types of decisions
Critical weight loss decisions for success
How to make meal planning simple and easy

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Freebies! https://www.mindfulshape.com/resources

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

28 Staying Committed for the Duration Aug 12, 2021

We all know it takes a commitment to lose weight right? And while you’re easily able to commit in your relationship, keep your commitments to friends and your work commitments, somehow it’s such a challenge to stay committed to your weight loss goal for the duration.

Why? And what can we do about it?

In this episode you’ll learn:

3 Strategies to help you stay on track
How to get to a 10/10 on your commitment to losing weight
The 4 C’s path of your goal: Commitment, Courage, Capability, Confidence

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Freebies! mindfulshape.com/resources

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

27 Boosting Your Self-Esteem Through Weight Loss Jul 31, 2021

One of the reasons why many of us want to lose weight is to feel more confident. We think that if we could just lose 10lbs or 15lbs we would just feel better about ourselves - have more confidence, more self-worth and higher self esteem. But what if it was the other way around? What if to lose those 10-15 even 60lbs it was REQUIRED to feel more confident, have more self-esteem and feel more self-worth FIRST.

That may feel impossible, especially if you feel at war with food and your body.

Let’s explore how self-esteem and weight loss are truly connected.

You’ll learn:

How you can start cultivating BOTH right now.
How to start feeling the way you want to feel when your weight isn’t changing or it’s even going up!
Why knowing how to do this is key to finally reaching your goal weight without gaining it all back

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

26 Self Sabotage - Embrace Your Inner Rebel Jul 18, 2021

Often we find ourselves acting against ourselves and what we want and we don’t even know why it keeps happening over and over again. If you’re finding yourself rebelling against your weight loss plan, you don’t want to miss this episode!

As humans, we value freedom and if you feel like you’re being controlled in any way, your natural impulse is to rebel. And that’s okay. Because there are ways we can use this to our benefit, to HELP us in our weight loss efforts.

In this episode you’ll learn:

Why you’re self-sabotaging
How to create a weight loss plan that you won’t feel the need to rebel against
How to make the most of your natural rebel

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Links:
Responsibility of Eating - Ellyn Satter
Fierce Compassion - Dr. Kristin Neff

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

25 Overcome Any Weight Loss Obstacle Jul 10, 2021

Are you running into one obstacle after another? When you're on a weight loss program, your brain will show you all of the obstacles in your way, making you THINK it’s not possible for you to achieve your goal weight and stay there. So in this episode I’m going to teach you how to SOLVE for any obstacle that threatens getting in the way, no matter how big or small it is. You solve for the first obstacle, then the next and the next and it’s all part of the path to your dream body.

In this episode you’ll learn:

Why obstacles stop us from reaching our goal weight
A method for overcoming obstacles
4 Types of obstacles you face during weight loss

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Links: Download the PDF: Overcome Any Weight Loss Obstacle at mindfulshape.com/resources

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

24 Drop 10lbs with this Self-Coaching Tool Jun 24, 2021

What if you could coach YOURSELF when you really needed it? When you’re feeling stuck in overwhelm, confusion and defeat? What if it were super simple and only took 10 - 15 minutes to drastically change your brain?

I’ve spent a small fortune working with several life coaches over the years with all different styles, tools and modalities and I want to share with you the very BEST one. It’s so good that you can use it to coach yourself.

I often use this coaching tool during my Daily 15 (15 min of journaling thought work). It will blow your mind and could change everything for you.

In this episode I will teach you what it is and how to use it to lose your first 10lbs with me, no matter what personalized protocol (food plan) you’ve chosen.

Weight loss is the RESULT of a mindset and skillset. Using this tool is the most effective skill you’ll learn for not only losing weight, but for reaching any goal you set.

In this episode you’ll learn:

How to create any result you want by reprogramming your brain
How to uplevel your self-coaching
Common missteps using the Mindful Inquiry Model and how to avoid them

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Links: Dr. Gabor Mate

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

23 How to Love Your Body (even when you're resistant) Jun 15, 2021

How to have the body you want by wanting the body you have. I was the biggest cynic when it came to loving my body BEFORE losing the weight, but pregnancy and postpartum completely changed my outlook on this. In this episode I talk about weight gain during pregnancy, how you CAN love your body at any size and why it’s essential to reach your goal weight and stay there easily.

In this episode you’ll learn:

How to love your body (no matter what size it is) and why you need this skill
What a body-love mindset is actually like
Why baby weight isn’t a big deal

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

22 Overcome the 4 Most Common Fears that Prevent You From Losing Weight Dec 14, 2020

In this episode I’m talking about what my clients tell me they’re most afraid of when it comes to starting a weight loss program. Are these common thoughts holding you back? Are they preventing you from reaching your goal weight or even trying? You can override this type of thinking and it’s the key to setting yourself up for success with ANY food and exercise program you choose. Will 2021 be the year you finally achieve that number on the scale you’ve been aiming for? It can be.

In this episode you’ll learn:

The most common fears of clients starting a new weight loss program and how to overcome them
How to set yourself up for success in any program you choose
Why you should expect it to be hard
Methods for creating a fearless brain

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

21 What Success Looks Like During the Holidays Dec 07, 2020

The holidays can be filled with relaxation and fun with friends and family, but they are also especially challenging times when it comes to not overeating and overdrinking. How can you enjoy yourself and still stay true to your weight loss goal?

In this episode you’ll learn:

The self-coaching tools you need during the holidays
How to create a food plan that you can actually stick to
What to do about scarcity thinking
How to deal with social pressures

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

20 The Best Motivation Strategies for Long Term Weight Loss Nov 30, 2020

Feeling unmotivated? Whether your enthusiasm for losing weight is waning or you simply want strategies to fend off those inevitable periods to come, learn how to self-coach for your lack of motivation so you can reach your long term weight loss goals. I’ll also tell you about the two types of motivation: Internal and external and how you can generate both using simple tools.

In this episode you’ll learn:

How to self-coach when you’re feeling unmotivated
Strategies to generate motivation in the moment
The two types of motivation: internal and external and why you need both

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

19 Weight Set Point Nov 23, 2020

What is a weight set point? It’s the biggest factor in whether you’ll reach your weight loss goal or not. If you’ve ever lost weight only to put it right back on, you need to know it’s not your fault, you simply didn’t have the right information until now...

In this episode you’ll learn:

Why all your weight loss efforts failed so far (no, it’s not because you didn’t stick to your diet)
What a weight set point is and how it affects your fat loss efforts
How to reset your weight set point
Why some people are just “naturally thin”

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Links:

The Obesity Code: Unlocking the Secrets of Weight Loss by Dr. Jason Fung
https://www.youtube.com/watch?v=3d7KkyXnyB4
https://idmprogram.com/a-short-primer-on-how-to-lose-weight/
https://idmprogram.com/the-failure-of-the-calorie-theory-of-obesity/

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

18 A Healthy Relationship with Food Nov 13, 2020

What does having a healthy relationship with food really mean? How do we know when we have one? You might think it’s something that lots of other people have, but you don’t. Something you’re always striving for, but can never quite grasp or hold on to for very long. In this episode you’ll learn exactly how you can clearly define what a healthy relationship with food means for YOU. Hint: It won’t be the same as your best friend. Once you have it defined, it will act as your unique way to be around food and you won’t be constantly wondering when and if you’re on the right track or if you should change up your food plan, yet again!

The 5 keys to defining your healthy relationship with food are:

Questioning “normal eating.”
Understanding what Intuitive eating is and is not.
Being the boss of your brain.
Examining your programming.
Eating food that serves your body.

In this episode you’ll learn:

The 5 keys to map out what a healthy relationship with food means for YOU
What intuitive eating is and is not
How to THINK your way into freedom around food

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Links Mentioned:

Coaching with Susanne Mueller @undrgrnd.yoga
Coaching with Karin Title karintitlecoaching.com

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

17 Hunger Jun 07, 2020

Let’s talk about hunger and how it affects weight loss. Here are some of the questions that you might be asking yourself especially when you experience hunger:

What happens when you feel hungry on your plan?
If you get really hungry should you listen to your body and go off your plan and eat something? Or should you stick to your plan no matter what?
Should you even be on a food plan in which you are hungry all the time? Or is that a normal part of weight loss?

You might be surprised at some of the answers I’m going to offer today.

In this episode you’ll learn:

3 specific proven solutions for hunger
Thoughts to think when you’re hungry
A tool for gauging when you should eat and when you should stop

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Links:

Ilana Muhlstein RD on instagram: @ilanamuhlsteinrd
Brooke Castillo, Life Coach School

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

16 RAIN Practice - Part 2 May 24, 2020

The RAIN method is a mindfulness technique you can use anytime you need to manage difficult emotions. This episode is part 2, a guided meditation that walks you through the practice.
Save this episode to have on hand for whenever you find yourself in need of support, whether you're stuck in "compare & despair," having and adult tantrum or simply want to practice learning how to "feel your feelings" instead of turning to food or other old coping mechanisms.
Go back and listen to part 1 for an explanation of the RAIN method. Enjoy!

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

15 RAIN Practice for Difficult Feelings - Part 1 May 24, 2020

Stuck in “compare & despair”? Learn how to use this mindfulness technique RAIN to manage difficult emotions from overwhelming jealousy to an emotional tsunami. Use it to stop turning to food, and start turning inward.

If you’ve ever found yourself comparing your life with someone else and then feeling terrible, you need to listen to this episode. We’ve all had moments (or days) when our emotions feel overwhelming, whether that’s by getting stuck in “compare and despair,” a bad mood, or a full on emotional tsunami.

In part 1 you’ll learn how to use the RAIN method to help you manage these types of difficult feelings. This practice will rewire your brain from turning to your old coping mechanisms like overeating to help process what’s happening in a healthy way.

In this episode you’ll learn:

How to process difficult feelings without turning to food or any other distraction
How to release “compare & despair”
How the RAIN method works (Recognize, Allow, Investigate, Nurture)

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Links: Tara Brach

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

14 Reinventing Yourself May 12, 2020

In this episode learn how to change your story about yourself. How changing your self-concept will automatically get you to start doing what you need to, even though you haven’t been doing it. Plus you’ll learn the neuroscience behind it.

Get practical steps you can implement now to change your experience of yourself and past negative behavior. Drop your “past-self” and move through life as your “future-self” - the version of you who has already accomplished your big dream, whether that’s releasing the weight or total self-acceptance.

In this episode you’ll learn:

How to change your negative story about yourself
4 Steps to building new self-concept
The neuroscience behind why this actually works

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Links:
Neuroscience research by Dr. Moran Cerf PhD
Karin Title, Confidante Advisor

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

13 Body Scan Meditation by Rena Chadwick - Part 2 May 03, 2020

Continuing from Part 1 - Ep. 12 Meditate to Release Weight this is Part 2 - A body scan meditation for relaxation and connection to yourself.

Website: mindfulshape.com

Instagram: @mindful_shape

Links:

Rena Chadwick Rena helps you maintain a healthy mind, body, and spirit by integrating the practice of movement, music and mindfulness into your daily life. @renasmethod website: https://www.renasmethod.com/

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

12 Meditate to Release Weight - Part 1 May 03, 2020

If you need motivation to meditate, this is for you. Find out the latest research on how meditation is for so much more than calming anxiety. It’s a performance tool to enhance you mentally, psychologically and physically. In part 1 or 2, learn how you can use meditation to help you stop overeating so that you can finally reach your weight loss goal.

In this episode you’ll learn:

How a mindfulness practice can help you stop overeating and develop mental mastery
The physical impacts mediation has on your body
Why women who meditate have more body acceptance

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Links:

Meditation and telomeres by Dr. Joe Dispenza on Impact Theory: https://youtu.be/RL3ZcEx8cHs
Job-related stress: https://mindworks.org/blog/meditation-on-the-job/
University of North Carolina: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651211/
Rena Chadwick Rena helps you maintain a healthy mind, body, and spirit by integrating the practice of movement, music and mindfulness into your daily life. @renasmethod website: https://www.renasmethod.com/

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

11 Staying on Track in a Crisis Apr 03, 2020

How can you avoid eating yourself through this pandemic? Now that we’re all in quarantine, there’s a host of new challenges around managing our mental health, working from home and getting enough exercise. COVID-19 doesn’t have to be “the COVID-19” like the “freshman 15.” Learn how to re-frame what’s happening to support, rather than hinder your weight loss goals.

In this episode you’ll learn:

Where you should focus your attention and energy so that you don’t get sucked into a pit of despair
How to work from home without overeating
The neuroscience behind movement that will make you rethink your next workout (and get you to do it)

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Links:

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

10 Need a Pep Talk? Mar 16, 2020

This is for you if you’re starting to feel wobbly on your weight loss journey. If the scale didn’t go down today and it’s affecting your state of mind. We all need a pep talk every now and then.

In this episode you’ll learn:

Why even when you’re down, you’re still doing it right
How to coach yourself through the tough times
Why it’s worth the struggle

For the full transcript visit: mindfulshape.com
Instagram: @mindful_shape

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

09 Body Image Mar 09, 2020

How do you square the body acceptance/body positivity movement with your weight loss goals?

In this episode you’ll learn:

Where body positivity came from
How self-love and body-love can be mutually exclusive
What we can learn and discard from diet culture

For the full transcript visit: mindfulshape.com
Instagram: @mindful_shape

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

08 Black & White Thinking Mar 02, 2020

This is the most common mind trap we fall into when it comes to weight loss. Either we’re all in or all out and there’s very little room for in between. Either we’re eating exactly on plan and working out or we go off our plan even a little, feel guilty and then eventually quit completely.

In this episode you’ll learn:

Why black & white thinking is derailing your weight loss
The 3 thought errors of black & white thinking: Perfectionism, Catastrophizing. Past-focused or future focused
How to get out this thought pattern for good

For the full transcript visit: mindfulshape.com
Instagram: @mindful_shape

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

07 Four Phases of Weight Loss Feb 24, 2020

If you are currently on a weight loss journey there are four phases to losing weight permanently that you should know about. Whether you can identify it or not, you’re in one of them right now.
In the episode you'll learn:

How to identify which phase you’re in
How knowing the 4 phases of weight loss will lead to sustainable weight loss
How to get out of diet mentality and into lifestyle mentality (and still lose weight)
End the vicious dieting shame cycle permanently

For the full transcript visit: mindfulshape.com
Instagram: @mindful_shape

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

06 Mindful Inquiry Model Feb 17, 2020

In this episode you'll learn:

Why every result you currently have is based on your thoughts
How to tell yourself a new story
How to use the Mindful Inquiry Model to get out of confusion and overwhelm
How to use the Mindful Inquiry Model to get the result you want

For the full transcript visit: mindfulshape.com
Instagram: @mindful_shape

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

05 Natural Vs Concentrated Pleasure Feb 10, 2020

In this episode you'll learn:

Why you overeat when everything in your life is going great
How natural and concentrated pleasures help and hinder your weight loss
How natural pleasures can reduce your cravings and overeating

For the full transcript visit: mindfulshape.com
Instagram: @mindful_shape

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

04 Habits Feb 03, 2020

In this episode you'll learn:

Why you’re just not taking action
The secret to making and breaking a habit
How to use cues to help create a new routine
What a habit cycle is and how to utilize it to make your life easier

For the full transcript visit: mindfulshape.com
Instagram: @mindful_shape

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

03 Cravings Jan 27, 2020

What you'll learn:

How to finally gain mastery over your cravings
The 3 ways we respond to a craving
What to do when a craving is unbearable
Why cravings are like black belt mindfulness training

Download the FREE Sugar Cravings Worksheet PDF
Visit mindfulshape.com
@mindful_shape

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

02 Jumpstart Your Weight Loss Jan 27, 2020

What you’ll learn

What you can start doing now to jumpstart your weight loss
6 action steps will maximize your efforts early on and are critical to permanent weight loss
How to freshen up your current program

Visit mindfulshape.com
@mindful_shape

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

01 Self-Coach to Goal Weight Jan 27, 2020

What you’ll learn:

What is coaching for weight loss?
Find out the real reason you haven’t been able to lose weight and maintain your weight loss
The 9 fundamental human needs we most often try to meet with food
How to solve for an over-desire for food
What is a weight set point?

Visit mindfulshape.com
@mindful_shape

Watch Build Momentum Video Series

Instagram: @mindful_shape
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

Related Podcasts