Mindful Shape

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 othe...

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...

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 agai...

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 i...

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 Mome...

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 Train...

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 i...

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 choi...

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...

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...

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 d...

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...

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 re...

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 h...

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 hormon...

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...

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 Instagram: @mindful_shape Get the FREE Buil...

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:...

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 perspec...

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. Instagram: @mindful_shape Get the FREE Building Momentum 4 Part Video Training Fr...

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...

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: Tha...

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.  Instagram: @mindful_shape Get the FREE Building Momentum 4 Part Video Training Free Self Coaching Resources Interested in getting coached by...

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...

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...