Mindful Shape

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...

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...

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 b...

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 balan...

When it comes to nuts, fruit or yogurt your brain is saying, “No big deal, go ahead and eat up, it’s healthy!”  But then you’re not seeing the weight come off and are getting frustrated.  Or you know you’re a “volume-eater” but don’t know how to stop and you're in the valley of despair. It’s happening for valid reasons: your hormones and your thinking patterns.  Let’s change both. In the epis...

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 e...

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...

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 deci...

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 re...

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 Instagram: @mindful_shape Get the...

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 Instagram: @mindf...

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 w...

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 upleveling your thoughts Weight Loss skills you can learn How to double down after a set back Instagram: @mindful_shape Get the F...

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) Instagram: @mindful_shape Get the FREE Building Momentum 4 Part...

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...

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 y...

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 c...

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-com...

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 approa...

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

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...

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 dot...

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 sec...

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 Instagram: @mindful_shape Ge...

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 Instagr...