Episodes
-
Itâs not just about weight loss. Itâs about becoming mentally stronger. That requires you to ride out all the ups and downs (letâs be real, the downs) along the way. So instead of saying screw it at 3pm and having the blueberry muffin, youâre 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 youâll learn:
How to dramatically shift how you handle tough moments by understanding the concept âThe Dipâ2 Reasons youâll quit and how to avoid them4 Mindset shifts you need to make your desired weight inevitable. The full transcript 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 youâll learn:
The concept of Desire CapacityHow to actively want, so excess food is less interestingHow to make the weight loss process more desirable so itâs easier and more empowering The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Missing episodes?
-
Feeling off? Unfocussed? Less motivated? A bit out of control? If itâs not happening today, it will in the future because youâre a beautiful human in all of her humanity. In this episode I want to help you create your own unique plan to handle âa funkâ so that you donât turn to eating or drinking more than youâd like.
In this episode youâll learn:
Youâre not alone in your funk! How it can show up differently in different peopleHow I approach this personally Three categories to consider for restoration practices: Thinking, Emotion, SensoryMentions: https://www.youtube.com/@THELUNEINNATE
The full transcript 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! Letâs talk about how to make decisions whether itâs 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 youâll learn:
The difference between rules and principles when it comes to making food and fitness decisionsHow to get clear on what TRULY matters to youHow to feel free but eat in alignment with your weight and health goals without rules The full transcript 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 itâs 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. â
In this episode youâll learn:
How self compassion is a weight loss toolThe path to self compassion: judgement, neutrality, curiosity, compassionWhat to do when self compassion feels hard to access The full transcript 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 youâre deep in apathy, donât try to force motivation right away. Rest. Recharge. Take care of yourself without using food. Then, once youâre in a better headspace, tap into that determination.
In this episode youâll learn:
The physiological and psychological factors that fuel apathyWhat to do when you canât even get yourself to do what usually inspires youAn exercise that helps you physically feel the difference between apathy and determination (and actually trains your brain to make the switch). The full transcript 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 youâll learn:
Signs youâre insulin resistant regardless of your clothing sizeHow to become metabolically flexible so you donât want more food than your body needsHow long it will take your body to become metabolically flexible whether you're 35 or 65 years old. 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 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.
Iâm going to break down a common but rarely talked-about issue: rage eatingâwhen frustration, exhaustion, or resentment leads to mindless snacking or emotional binges. Iâll 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-beingâeven in the busiest seasons of life.
In this episode youâll learn:
Specific weight loss challenges and strategies for caregivers How eating instantly affects your brain chemistryThe mindset shift for overwhelm and your never-ending to-do list 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 itâs a done-deal energy, on others it seems impossible.
In this episode youâll learn:
How to feel better when youâre not believing itâs possible to reach your desired weightMotivating yourself when you know youâre not going to look the way you did when you were 25 even after youâve released the weightMy favorite question to ask about ANY goal The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Diets donât 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 âstop overeating focusâ and the opportunity to accelerate fat loss without going into diet mentality.
In this episode youâll learn:
The 3 simple steps to releasing excess body fatWhat to focus on right now to feel your bestHow to avoid diet-starts-Monday mentality with this approach The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Itâs easy to slowly slip back to old eating and movement habits. I call this âThe Driftâ and itâs totally normal! You might even maintain or even gain weight while youâre in the drift. The antidote is tapping back into your determination. Iâm sharing how I handle this myself: what I do and how I think about it.
In this episode youâll learn:
Signs to spot when youâre in âThe DriftâHow to handle it when youâre in a drift so that you donât go off the rails with foodHow to re-engage on demand and feel determined 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 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 youâll want to incorporate into your own strategy.
The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Youâve set intentions. Youâve got goals. Not feeling energetic? Lacking enthusiasm? Letâs explore 3 reasons why: Contempt, an âI HAVE to do thisâ 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 youâll learn:
How contempt shows up and drains your motivation so you can release itA reframe on all the âshouldsâ you have around weight loss so you feel inspiredPractical advice on how to eat and move your body that optimizes your natural energetic rhythms 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, âNo,â to yourself or âOkay, one was enough.â And lastly, give yourself permission to want your weight loss goal, even if it feels out of reach right now.
In this episode youâll 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 weâre 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 youâll learn:
How to make peace with overindulging How to feel calm immediatelyHow 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 -
Iâve read soooo many books on losing weight and here are my top picks. Itâs a mix of science based fat loss books and psychological mastery booksâŠso thereâs a little something for everyone with a weight loss goal. Iâll share my hot take so that you can decide if itâs a must-read for YOU and worthy of shelf space.
In this episode youâll learn:
The top 6 books I recommend for sustainable fat lossWhat I learned from each bookWhy 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 youâre 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. Letâs talk about how to make changes to your eating plan without going off the rails with food.
In this episode youâll learn:
The top thinking trap to avoid when youâre âon a breakâHow to redefine freedom around foodUnconventional food rules youâre 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 youâre overeating in a way that will help stop it.
In this episode youâll learn:
An alternative to labeling overeating as self sabotageStrategies to stop overeatingWhat 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 wonât feel like youâre in a battle against yourself. You just wonât want all that food any more!
In this episode youâll learn:
If you have physiological and/or emotional over desire What happens if we donât address our over desire for foodWhat can happen when over desire for food goes away (itâs 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 - Show more
