Mindful Shape: Recent Episodes
Paula Parker
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 weekly episode you’ll learn how to master your thinking so you can banish self-sabotage, feel at peace with food and finally experience life in the body you’ve always wanted. Let’s do it together. Find Free PDF Handouts at mindfulshape.com/resources
What’s the difference between being someone who can follow any food plan or adopt healthy habits easily and someone who puts it off, starts on Monday morning and quits on Friday night? It’s not the eating plan or that they’re more self-disciplined. It’s simply overdesire. Learn the signs so you can stop spinning your wheels and solve the REAL reason you have excess body fat.
You’ll learn:
- How to be someone who can adopt any eating plan and follow through
- Why you keep “self-sabotaging” your plans to get on track
- What your hidden contract with food probably is
- 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
We often overindex on tactics to release excess weight - like eating less sugar or cutting down on the wine. What’s easily overlooked is the identity we need to embody in order to follow through on those tactics and then make them a natural part of our lives so we can maintain the physical transformation.
You’ll learn:
- The 3 pillars that comprise your identity gap that you must change your current identity and reach your goal
- How to use identity work to maintain your results once you’ve released weight
- The 2 most important identity questions to ask yourself when you see someone else who has the body, habits or relationship with food that you admire
- 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
If you often feel like there’s a battle raging inside your head in which you want to make your body and health goals happen buuuuut your brain is also offering up a million reasons why you should indulge right now, this episode is for you.
You’ll learn:
- How to re-code urges and cravings to overeat and overdrink so you stop feeling bad about yourself.
- The best method to use when you’re the food is calling your name and you feel out of control
- What to focus on while you’re becoming the person who does
- 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
Clients I work with want to achieve more than a number on the scale. They want to become the woman who trusts herself around food and alcohol no matter what, so she can keep the weight off for good.
You’ll learn:
- The 2 types of Breakthroughs and why focussing on one without the other leads to self-sabotage
- How to claim self-trust when you have less than an amazing track record of doing what you said you would do, when it comes to your eating
- The 3 emotional tools to ensure you maintain your weight loss results
- 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
Practically apply the 6 elements of neuroplasticity so that you can go from eating past comfort because the food is so delicious (you’re an excellent cook), you don’t want to waste it or your brain thinks a few more bites won’t matter to eating so that you feel nourished, satisfied and optimize metabolic health.
You’ll learn:
- How to become someone who naturally stops at enough not by forcing themselves to, but by working with their brain for real, lasting change.
- The 6 elements of neuroplasticity
- Why Ezra Klein makes me hungry
- 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
If you’ve been trying to release some excess weight, at some point you likely won't feel like putting the fork down when your dinner is so delicious or saying no when the dark chocolate is calling your name.
Instead of saying, screw it, complying and then your body stays the same, this episode will help you completely reframe how you think so that next time you stick to your plan with ease.
You’ll learn:
- To reframe those moments when you just wanna give up as ‘The Dark In Between’ in which you’re on the cusp of an identity breakthrough!
- What real transformation ACTUALLY looks like
- How to shift yourself from someone who thinks it’s hard to eat optimally for your body to someone who does this with ease
- 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
Hear how my client Sally went from decades of yo-yo dieting to finally releasing over 20 lbs at age 64 by befriending hunger and learning how to attune to her satiety.
No meal plans. No fasting schedule.
What if rather than thinking of hunger as an emergency, as something to suppress or ignore is our friend?
What if your struggle with food and your body turns out to be the key to accessing your inner beauty?
That rather than your weight loss goal being a quest for self-acceptance, it becomes the doorway into self acceptance.
- 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
In this episode you’ll get a candid behind-the-scenes into my decision making process for signing up for a Body Transformation program as a coach who specializes in helping women release excess weight and feel in charge with food!
Plus my story, the tearful turning point with my coach and I’ll share my learnings and ah-ha moments of this new program so far, so that you can learn along the way too.
- 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
There is so much info out there on how to get in great shape and exactly what to eat if you want to slim down, get fit and build muscle. But what I want to focus on today is the less obvious - the unconventional truths that you MUST know to reach your desired body.
You’ll learn:
- If you think you have an overconsumption / overeating / overdrinking problem, you’re trying to fix the wrong problem and where to focus instead
- Why you don’t need to believe in your goal, but what’s essential to believe instead
- The 3 mind traps you to avoid to transform your body for good
- 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
What if instead of overindulging this summer, you doubled down on your body goals? It’s the best time for it! This episode will spark motivation to go ALL IN on showing up for yourself when it comes to feeling great in your body no matter how tempting those summer sliders, ice cream cones or bbq drinks are.
In this episode you’ll learn:
- Why summer is the BEST time to release excess body fat
- Unconventional advice for common summer challenges like temptation, food pushers and feeling self conscious
- 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
When you’re down to those last few lbs, pain is no longer motivating you so it can be easy to make excuses - a glass or two of wine, a few handfuls of chips, dessert? Sure why not?! And months can go by without results. Let’s talk about what to focus on mentally so that you can get out of this common pattern and finally reach your desired body.
You’ll learn:
- 3 Mental Keys: Precision, Permission, Desire
- How to spot if subconscious fears are getting in your way
- How 3 day food tracking can be your best leverage
- 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
You have literally every workout and meal plan for free at your fingertips right now so information isn’t the problem. If you’re not motivated to eat right and workout, it’s your mindset that needs help.
In this episode I get specific on the 3 beliefs you need to have in order to take action on your plan. Because you can have the best strategy in the world but if you can’t get yourself to do it, it’s useless.
You’ll learn:
- The mindset shift you need to feel motivated and take action
- 3 questions you must ask yourself daily
- How to handle confusion and overwhelm
- 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
Use this framework for making your next big (or medium sized) decision…
Decision Making Framework:
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Do you have all the information?
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Are you the only person that is involved in this decision?
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When do you want to make this decision?
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What are ALL the options? Narrow down to 2-3
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For each option, what are the reasons you WOULD choose it
- Go through reasons and circle the ones you love
- Which has the most options you love? Choose that!
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Notice fear that comes up for that choice
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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
We all have something that if we accomplished would change everything. It might be so close to our hearts that we’ve never even spoken it aloud. We’re terrified of the disappointment. In this episode I’ll share the critical elements you need to make this happen for you and why I included them in my program Shape Shift.
You’ll learn:
- What stops us from going “all in” on our dreams
- What matters other than taking action and mindset
- What’s behind my decisions and creation of Shape Shift, my newest group coaching program
- 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
Challenging your capacity isn’t just “doing more” or being more productive. It’s a higher level of thinking and developing the skill of FEELING emotions in your body given the REAL limitations of life: your time, money, energy, attention, to reach your biggest goals.
You’ll learn:
- The 3 types of capacity: Mental, Emotional & Behavioural and how to challenge each one to get unstuck and get more done with greater sense of joy and ease.
- 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
When was the last time you felt really, really good? Accomplished, proud, joyful. And then how long did you let yourself feel that until doubt, worry, complaint and resentment came in. Until you remembered how far you still have to go?
You’ll learn:
- The sneaky ways our brains keep us from experiencing pleasure and what to do about it
- Why you’ll never want to say, “Wouldn’t that be nice?” ever again
- A simple exercise to challenge your capacity to feel good
- 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
What if you needn't change a single thing except your thoughts to be more attractive immediately and belong in every room you’re in? It’s true…
Listen to learn how:
- To create a sense of belonging no matter the group setting: team meeting, a dinner party, or cough cough a group coaching program!
- To “become” more attractive without changing a thing about your appearance
- The ‘Liking Gap’ is impeding how likeable you currently see yourself
- 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
You know those days when it all feels easier? The outfit works, you look forward to working out and there’s zero food noise?
You can flip that switch whenever you want.
You’ll learn:
- How to transmute boredom and the mundaneness of life
- The most important question to ask to cultivate ‘crush energy’
- 6 specific ways to have a crush with your life
- 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
Whether it’s the injustices on the news, your internet being spotty or you’re mad at yourself for eating too many peanut butter coconut balls, anger lives inside us all.
You’ll learn:
- Where there’s anger…there’s grief
- How to dissolve resentment
- A simple, effective 4 step method to diffuse anger in your most ragey moments
- 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
A more personal inside look into the changes happening behind the scenes of Mindful Shape and why. And if you've been struggling with releasing weight and food noise for too long, I share the missing and often overlooked piece that you MUST know to unlock the body you want.
- 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
If you know what to do but not doing it or you’re making progress but it feels like a slog there’s an opportunity to reframe the mundanity of working out and eating healthy. When it becomes more about who you want to be and claiming that as an identity you won’t just have incremental progress, you’ll experience a leap.
You’ll learn:
- A reframe and specifically what to focus on to make healthy choices less mundane and more compelling
- What I’m doing and what I’m not doing to get into great shape this year
- Details about my new program Shape Shift
- 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
When it comes to your health and body goals, strategy is not your problem. The problem is that change requires YOU to change. You need to become the version of you who’s done it. You want to weight 130 lbs - you need to eat like a 130 lb woman.
You’ll learn:
- My new Identity Exercise
- A useful reframe on discomfort
- The four steps of becoming the next version of you: Awareness, Embodiment, Aligned Action, Transformation
- 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
If you’re stagnating with your goals it might be due to this missing piece: High desire in a relaxed way. Low desire - you don’t get there.
High desire but stressed out? Either it’s not sustainable or just misery.
You’ll learn:
- 6 Specific strategies on how to tend to your desire today
- What a “relaxed way” actually looks like and subtle or unseen impediments that make it harder than it needs to be
- 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
If you’re pretty good at releasing weight but just as skilled gaining it right back, there’s a term for this: Success Intolerance! Let’s explore how this shows up so you can fully understand it and recognize it when it happens to you so that you can ensure you maintain your results and continue on to your desired weight and body.
You’ll learn:
- What ‘Success Intolerance’ is so you can spot it and deal with it head on
- The 4 D’s of how Success Intolerance shows up in your brain: Dominate, Deflect, Dismiss, Desire
- How to avoid Success Intolerance
- My favorite 1 min journal prompt to help shift your identity
- 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
A case for making one big goal and really going for it this year. I’ll outline the 4 steps to make it happen whether you want to get in the best shape of your life, genuinely love your body at any size or write your novel.
In this episode you’ll learn:
- The 4 steps to approaching a big goal: Get clear, Embodiment, Take aligned action, Transform into a new identity
- How you can incorporate identity work into achieving a big goal
- How to make progress with your goal when you feel stuck
- 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
I want to share Samhita’s story with you because I think it speaks to specific mindset shifts she made that took her from stuck at zero lbs lost to finally getting some traction and then releasing 11lbs.
We talk about:
- how she first had to get honest with yourself and overcome her challenge of giving up without seeing the scale go down.
- how she was able to feel proud despite the lack of scale results bc of her efforts and who she’s being and the decisions she’s making.
- how she’s making weight loss enjoyable on her terms.
- and why she let go of deadlines and started measuring input metrics and how that effected her weight loss
BUY Intentional Indulgence $22 (Available until Jan. 5th 2026)
Check out Samhita's planner company Bright Beta or on IG @brightbeta.co
- 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
The moments you feel least motivated are the ones that matter most. If you often start strong but slip into “mini-quits,” this episode will show you how to access a grounded, steady version of yourself who stays the course no matter what the scale is doing or when you’ve already “screwed up” by eating that cookie.
In this episode you’ll learn:
- how to reconnect with the inner strength you already have
- redirect your brain when it drifts toward old patterns
- tap into a deeper sense of follow-through around food and self-care
- 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
Food noise! That incessant mental chatter about food that drives our behaviour and basically torments us. If you often feel like there’s a battle in your head about when to eat, what to eat and a lot of, I shouldn’t have eaten that, this is for you! This is an edited version of a live training workshop I did.
You’ll learn:
- How to deal with food noise in real time
- How to use food to balance hormones and quiet food noise
- What to do about sugar and flour
- What is being metabolically flexible and how we get there
- How to use hunger as a tool in weight loss
BONUS! WATCH this LIVE training here!
- 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
You likely get that you’re not the only one who’s dealing with food noise and not feeling great in your body, but it sure feels like it sometimes. It can help to hear another person’s story.
Today you’ll hear from my client Tammy who started working with me following a painful breakup. Even with decades of nutrition and fitness knowledge, she wasn’t making progress with her weight.
Hear how she released 30lbs by transcending emotional eating and how food no longer has power over her: no more snack bags on trips, pantry raids, emergency snacks, or overeating spirals.
In this episode you’ll learn:
- How she not just understanding the skills of weight loss conceptually, but embodies them
- How journaling can become a breakthrough tool
- How she’s transforming perfectionism and 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
You just need to follow through. Be more consistent right? Wrong. Well kinda. If you only listen to ONE of my podcast episodes, please let it be this one!
In this episode you’ll learn:
- Why trying harder is just spinning your wheels
- How to challenge your current capacity
- A 1 min real time somatic exercise to make following through accessible and automatic
Watch Build Momentum Video Series
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
If you ever feel confused, overwhelmed, and disillusioned with all the weight loss or general advice out there, I want to help you navigate that with an experimental approach. Learn how to cut through all that noise and run a personal experiment of your own with 3 simple steps.
In this episode you’ll learn:
- How to deal with the information overload around fat loss
- 3 Mindsets that keep you stuck: Cynical, Escapist, Perfectionist
- The do’s and don’t to enjoy the process
Watch Build Momentum Video Series
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
At 64, Wendy only had 10-15 lbs she wanted to release but had spent her life 'white knuckling' with food. Hear how she stopped 'food noise' by aligning mind, body and spirit. We chat about trusting yourself, shifting current beliefs, and even how contentment can be the thief of joy. If releasing weight and food restriction seem like a drag for you, listen in for a fresh perspective.
You’ll learn:
- Her four bite strategy
- Proof that it is actually possible to stop food noise no matter how long it’s been a part of your life
- Evidence for your brain to believe you actually CAN eat one piece of pizza without feeling deprived
Visit cahyacenter.org
Watch Build Momentum Video Series
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
Part 2! Readiness isn't a feeling, it's a way of thinking that you go back to over and over again. Go back to the previous episode if you haven't already listened to part 1. Here we finish the checklist to help you identify if you're truly ready for change and if not, where to focus your 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
We all have something we’d like to change whether it’s getting stronger, releasing that 15 lbs, getting better sleep, drinking less...
But change is hard. Our brains are not inclined to change. In Part 1 of this two part series, I’ll introduce a ‘readiness checklist’ to help you identify if you’re ready to take on that new workout or weight loss plan and if you’re not, exactly where to focus to GET yourself ready for real change so it’s not just another failed attempt.
Watch Build Momentum Video Series
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
Is this you? You have a few chips and it spirals into the whole bag, an entire day or whole weekend of overeating. You feel tempted by one-size-fits-all meal plans that you never end up following. You stop tracking your food or planning meals because you didn’t do it yesterday which means your 4 day streak is over, so you think, screw it. This episode is for you.
In this episode you’ll learn:
- That even though you’re not a “perfectionist,” perfectionism is likely derailing you
- Why 100% every day is the wrong goal
- The mindset shift you need to get out of all or nothing thinking
Click here to join Next Steps Week & book your call
Watch Build Momentum Video Series
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
After gaining 30 lbs over six years, my client Amy was feeling desperate and stuck. We talk about her decision to get coaching, how she handles indulgences on the weekends, and the specific keys to releasing the weight while feeling energetic and confident.
Click here to join Next Steps Week & book your call
Watch Build Momentum Video Series
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
Are you a sweets or savoury person? A go-with-the-flow type? Someone who struggles with their weight? Identities shape our behavior; whether we say no to dessert or buy a bottle of wine on a Tuesday night. With zero judgement, we’ll uncover them to see how they might be impeding your fat loss goals and you’ll learn how to start letting them go.
In this episode you’ll learn:
- How doing identity work can help you with your food and body goals
- 3 mistakes to avoid when you’re trying to change
- The key to changing your identity
Click here to join Next Steps Week & book your call
Watch Build Momentum Video Series
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Click here to join Next Steps Week & book your call
Watch Build Momentum Video Series
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Click here to join Next Steps Week & book your call
Watch Build Momentum Video Series
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Click here to join Next Steps Week & book your call
Watch Build Momentum Video Series
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Click here to join Next Steps Week & book your call
Watch Build Momentum Video Series
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Click here to join Next Steps Week & book your call
Watch Build Momentum Video Series
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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!
Click here to join Next Steps Week & book your call
Watch Build Momentum Video Series
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Click here to join Next Steps Week & book your call
Watch Build Momentum Video Series
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Click here to join Next Steps Week & book your call
Watch Build Momentum Video Series
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Click here to join Next Steps Week & book your call
Watch Build Momentum Video Series
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Join Next Steps Week!
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
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?
Join Next Steps Week!
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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.
Join Next Steps Week!
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Join Next Steps Week!
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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.
Join Next Steps Week!
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
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- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Join Next Steps Week!
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Join Next Steps Week!
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Join Next Steps Week!
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Join Next Steps Week!
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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.
Join Next Steps Week!
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Join Next Steps Week!
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Join Next Steps Week!
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Join Next Steps Week!
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Join Next Steps Week!
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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).
Join Next Steps Week!
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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.
Join Next Steps Week!
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Join Next Steps Week! Click Here to Book Your Call
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Join Next Steps Week! Click Here to Book Your Call
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Join Next Steps Week! Click Here to Book Your Call
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
Join Next Steps Week! Click Here to Book Your Call
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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.
Join Next Steps Week! Click Here to Book Your Call
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
**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
Join Next Steps Week! Click Here to Book Your Call
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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.
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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.
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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)
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
**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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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.
By the end of this episode, you’ll have actionable strategies to decide on a compelling vision and how to reconnect with it to reignite your motivation.
This isn’t just about following food rules—this is about becoming the person you’re meant to be.
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
Answering some of the most common questions I get as a weight loss coach:
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How many exceptions (indulgences) should I have?
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How much weight can I expect to lose?
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What do I do when my schedule conflicts with my eating plan?
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What if I’m doing all the right things and the scale isn't moving?
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What do I do when I’m eating out of control?
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The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
**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.**
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
When it comes to healthy food your brain might be saying, “No big deal, go ahead and eat up, it’s healthy!” But then you’re not seeing the weight come off and might be feeling frustrated. Or you know you’re a “volume-eater” but don’t know how to stop and feel hopeless. It’s happening for valid reasons: your hormones and your thinking patterns. Let’s fix both.
In this episode you’ll learn:
- Why it’s tempting to overeat healthy food
- How to know if your hormones are off (hint: leptin resistance and gut microbiome)
- What to think instead so that it’s easy to stop at enough
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
-
The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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 unleveling your thoughts
- Weight Loss skills you can learn
- How to double down after a set back
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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)
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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.
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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)
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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)
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
**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**
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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 ListGet the Mindful Shape Protocol PlannerMindful Shape Website
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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/
- The full transcript
- Instagram: @mindful_shape
- Free Self Coaching Resources
- Interested in getting coached by me? Go to my website mindfulshape.com
- Weight Loss Reinvention Course
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
For the full transcript visit: https://www.mindfulshape.com/transcripts
Instagram: @mindful_shape
Resources: https://www.mindfulshape.com/resources
Interested in getting coached by me? Go to my website: https://www.mindfulshape.com
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
For the full transcript visit: https://www.mindfulshape.com/transcripts
Instagram: @mindful_shape
Resources: https://www.mindfulshape.com/resources
Interested in getting coached by me? Go to my website: https://www.mindfulshape.com
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
For the full transcript visit: https://www.mindfulshape.com/transcripts
Instagram: @mindful_shape
Resources: https://www.mindfulshape.com/resources
Interested in getting coached by me? Go to my website: https://www.mindfulshape.com
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)
For the full transcript visit: https://www.mindfulshape.com/transcripts
Instagram: @mindful_shape
Resources: https://www.mindfulshape.com/resources
Interested in getting coached by me? Go to my website: https://www.mindfulshape.com
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
For the full transcript visit: https://www.mindfulshape.com/transcripts
Instagram: @mindful_shape
Resources: https://www.mindfulshape.com/resources
Interested in getting coached by me? Go to my website: https://www.mindfulshape.com
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
For the full transcript visit: https://www.mindfulshape.com/transcripts
Instagram: @mindful_shape
Resources: https://www.mindfulshape.com/resources
Interested in getting coached by me? Go to my website: https://www.mindfulshape.com
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.
For the full transcript visit: https://www.mindfulshape.com/transcripts
Instagram: @mindful_shape
Resources: https://www.mindfulshape.com/resources
Interested in getting coached by me? Go to my website: https://www.mindfulshape.com
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
For the full transcript visit: https://www.mindfulshape.com/transcripts
Instagram: @mindful_shape
Resources: https://www.mindfulshape.com/resources
Interested in getting coached by me? Go to my website: https://www.mindfulshape.com
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!
For the full transcript visit: https://www.mindfulshape.com/transcripts
Instagram: @mindful_shape
Resources: https://www.mindfulshape.com/resources
Interested in getting coached by me? Go to my website: https://www.mindfulshape.com
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
For the full transcript visit: https://www.mindfulshape.com/transcripts
Instagram: @mindful_shape
Resources: https://www.mindfulshape.com/resources
Website: https://www.mindfulshape.com
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
For the full transcript visit: https://www.mindfulshape.com/transcripts
Instagram: @mindful_shape
Resources: https://www.mindfulshape.com/resources
Website: https://www.mindfulshape.com
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
For the full transcript visit: https://www.mindfulshape.com/transcripts
Instagram: @mindful_shape
Resources: https://www.mindfulshape.com/resources
Website: https://www.mindfulshape.com
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
For the full transcript visit: https://www.mindfulshape.com/transcripts
Instagram: @mindful_shape
Resources: https://www.mindfulshape.com/resources
Website: https://www.mindfulshape.com
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
For the full transcript visit: https://www.mindfulshape.com/transcripts
Instagram: @mindful_shape
Resources: https://www.mindfulshape.com/resources
Website: https://www.mindfulshape.com
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
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
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
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
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
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
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
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
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
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Check in with the body to see what's coming up
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Can you identify the emotion (it's okay if you can't name it just yet)
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Where is it in your body?
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How would you describe it? (Shape, texture, temperature, size, color, intensity from 0-6)
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Notice how it changes
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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
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
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
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
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
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
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
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
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
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
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
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
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
Listen in on a REAL client coaching session to see what weight loss coaching is like. You'll hear how indulging in confusion and perfectionism can sabotage our weight loss efforts even when we KNOW how to eat healthy.
If you want a FREE 30 min session like this for the podcast, book directly in my calendar here or email me at paula@mindfulshape.com
Instagram: @mindful_shape
Freebies! https://www.mindfulshape.com/resources
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
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.
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
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
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
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
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
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
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
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
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
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
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/
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
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
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!
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
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
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/
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/
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:
- Centers for Disease Control (CDC)
- Mad Fit Workouts on Youtube
- Stanford psychologist, Kelly McGonigal
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
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
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
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
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
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
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
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
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
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