Mindful Shape

Latest Episodes:

52 Create a Breakthrough Oct 18, 2022

Show notes

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

Get the Reset Ritual
Instagram: @mindful_shape
Get the FREE Building Momentum 4 Part Video Training
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

Show notes

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

Get the Reset Ritual
Instagram: @mindful_shape
Get the FREE Building Momentum 4 Part Video Training
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

Show notes

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

Get the Reset Ritual
Instagram: @mindful_shape
Get the FREE Building Momentum 4 Part Video Training
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

Show notes

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

Get the Reset Ritual
Instagram: @mindful_shape
Get the FREE Building Momentum 4 Part Video Training
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

Show notes

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

Get the Reset Ritual
Instagram: @mindful_shape
Get the FREE Building Momentum 4 Part Video Training
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

Show notes

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

Get the Reset Ritual
Instagram: @mindful_shape
Get the FREE Building Momentum 4 Part Video Training
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

46 When Food is Fun Jul 13, 2022

Show notes

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

Get the Reset Ritual
Instagram: @mindful_shape
Get the FREE Building Momentum 4 Part Video Training
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

45 Not Making Progress Jun 15, 2022

Show notes

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

Get the Reset Ritual
Instagram: @mindful_shape
Get the FREE Building Momentum 4 Part Video Training
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

Show notes

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

Get the Reset Ritual
Instagram: @mindful_shape
Get the FREE Building Momentum 4 Part Video Training
Free Self Coaching Resources
Interested in getting coached by me? Go to my website mindfulshape.com

Emotion Processing Technique May 24, 2022

Show notes

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