Episodes
-
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 -
Episodes manquant?
-
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 -
If youâve been struggling with food and weight your whole life, itâs hard to imagine a life in which you donât eat ice cream straight from the container after dinner. Thatâs 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 youâll learn:
How your current self concept explains your food decisionsWhat you might need to UNLEARNHow 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 itâs 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 doesnât even offer food as a suggestion when you feel anxious.
In this episode youâll learn:
The mindset shift you need around anxietyWhat to do when youâre overeating because youâre feeling anxiousHow to handle real physical hunger when youâre 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 youâre trying to lose weight. But if itâs 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 youâll learn:
All you need to know about weighing yourself How to overcome your fear of the scaleSigns 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 weâre 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 youâre 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 youâll learn:
The 7 Weight Loss SkillsWhat you might need to âunlearnâHow 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 âIâm an all or nothing personâ or âI know what to do, but just canât follow through.â
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 youâll learn:
How to get the most out of any weight loss workshop or trainingHow to handle excuses your brain offers upWhat 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 justâŠhard. Youâre 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 youâll learn:
What resistance really isHow youâre current thinking is creating more resistanceWhat 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 -
Weâre 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 wonât sustain us for long. So what then?
Letâs dive deep into the mindset shift needed to stay on trackâmoving from âI need toâ or âI shouldâ to âIâm worthy of this.â Youâll learn how to create a compelling vision for yourself thatâs strong enough to keep you going, even when your brain tries to rationalize old habits and minimize your weight loss goal.
This isnât just about following food rulesâthis is about becoming the person youâre meant to be.
Strategies to create a compelling vision that will reignite your motivation when you lose focusDrifting is normal, learn how to get back on track quicklyThe mindset shift you need when you feel apathetic toward your weight loss goal aka âItâs not that bad, Iâll just eatâ The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com
In this episode youâll learn: -
When youâre determined, youâre 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 itâs working or even that itâs 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 youâll learn:
The role of anticipationHow 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 -
Itâs very normal to feel discouraged when youâre trying to lose weight and improve your food choices. At some point youâre sick of the scale not budging or youâre mad at yourself for eating all that pizza AND popcorn. Feeling discouraged is inevitable - letting it sabotage you is not.
In this episode youâll learn:
Why we so often get discouragedThe 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:
1. How many exceptions (indulgences) should I have?
2. How much weight can I expect to lose?
3. What do I do when my schedule conflicts with my eating plan?
4. What if Iâm doing all the right things and the scale isn't moving?
5. What do I do when Iâm eating out of control?
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.
The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com
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 itâs possible for YOU so listen closely and get inspired. -
You know how you want to be eating, but you canât seem to stick with it, youâre thinking about food way more than youâd like and youâd love to release excess fat and feel comfortable in your own skin. Iâm sharing the process thatâs helped my clients release 10 to 60 lbs AND keep it off for good.
In this episode youâll learn:
The 4 main obstacles I see with my clients and how to overcome themThe strategies and mindset tools you need so donât gain the weight backHard talk when it comes to deprivation4 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, youâre frustrated that you still havenât lost your COVID weight or youâre lamenting that you canât get back to that âbetterâ healthier version of you, itâs negatively impacting you NOW. Letâs fix that.
In this episode youâll learn:
Why how you think about your past self matters2 Self coaching questions to shift how you feelWhy you DONâT 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 - Montre plus
