Mindful Shape

Emotions drive our behavior, whether we follow through and do the hard thing or we distract ourselves with food, tv, our phone or a glass of wine. So we need to learn how to work with them rather than be at the mercy of them or we’ll never do the hard thing and get what we want.  You’ll learn: The 3 ways to “work” with emotions so you can take action  Specific and practical ways of “processing” yo...

What does spirituality have to do with your relationship with food, your body, and your health? More than you might think. In this episode I’m joined by Wendy Mader, a spiritual coach, shaman, and death doula AND a former Mindful Shape client who experienced such success that I wanted her to come on and share how she incorporated her own spiritual practices. We go beyond the typical conversation a...

I’m revisiting one of my most popular episodes: #3 Cravings to give you a fresh take after years working with clients. If you have “food noise” and find yourself banning cookies from the house or trying to remember your weight loss goal while also considering going for a second dinner helping, you’re likely doing what most of us do: resist. But there’s a better, more effective way to handle urges...

If you’re someone who can stick with it for a couple of weeks and then gets off track with your eating and fitness plan, this is for you. Conventional wisdom tells us to suck it up and try harder, which works for a little while but not longer term. But if you’re taking Aligned Action, you’ll notice less resistance and can stick with it for longer until eventually you’re just a take-it-or-leave-it...

Keeping the weight off and making healthy choices feels easy when it’s pulled from a deep, true desire within you. Desire is how you create long-term success & momentum. In this episode I’m sharing  2 specific Self Coaching Practices to generate desire when you’re feeling discouraged, apathetic OR you’re proactively stoking the fire of that desire and getting skilled at directing your brain. T...

If you’ve tried every diet and health trend out there, are feeling slightly disillusioned and unsure but still find yourself contemplating yet another approach, this episode is for you. Reconcile your diet history with your current food plan/fat loss strategy so instead of feeling doubtful, you feel emboldened.  You’ll learn: The #1 thought error that’s so deeply embedded it’s affecting you withou...

Join me over the next 12 weeks to finish the year strong: feeling lean, strong, energized and comfortable in your body. In this episode I share how I got myself out of a recent set back and how I’m moving forward powerfully. You’ll learn: Which of the 2 body tracks you’re on how to adjust your 12 week plan accordingly What type of tracking will serve you most given your specific goals and the best...

Meet my special guest, Eileen March, founder of My Luminous Life, author, witch, energy healer and coach. We talk about the Witch Wound, what it is and how it might be playing out in your own life, how to use the Wheel of the Year to feel less resistance and more balanced, specifically what you can do practically in the fall to be in rhythm with nature. Plus I even ask her about magic! After this...

If you think of yourself as someone who ‘once I start I can’t stop’ when it comes to your favorite foods, this is the all or nothing thinking trap. In this episode I’ll give you tools to avoid it so you can enjoy 1 cookie without eating 5. Get the Reset Ritual Instagram: @mindful_shape Get the FREE Building Momentum 4 Part Video Training Free Self Coaching Resources Interested in getting coached b...

It’s very normal for your weight to fluctuate and nothing to stress over. Learn the 3 steps I would do immediately to reset my mind and body and get right back on track. Get the Reset Ritual 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 Your Personal Style Is Part of Your Identity? What if you didn’t have to wait until you lost the weight, changed your body, or became your “future self” to start showing up as her? In this episode, I’m joined by costume designer and personal style expert Senna Shanti for a fascinating conversation about the connection between clothing, identity, confidence, and the way we see ourselves. We...

Releasing excess body fat, getting stronger and getting healthier doesn’t require more discipline, more restriction, or trying harder, but learning to relate to yourself differently. In this episode, I explore 9 reframes that change the way you approach your body, food, emotions, and the process of body transformation. These mindset/paradigm shifts will move you from resistance to relationship aka...

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...

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 curren...

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...

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 sa...

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 thems...

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. ...

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...

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...

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...

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 Uncon...

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, D...

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,...

Use this framework for making your next big (or medium sized) decision… Decision Making Framework: 1. Do you have all the information? 2. Are you the only person that is involved in this decision? 3. When do you want to make this decision? 4. What are ALL the options? Narrow down to 2-3 For each option, what are the reasons you WOULD choose it Go through reasons and circle the ones you love  Which...