Mindful Shape

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...

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...