Mindful Shape

When it comes to releasing excess weight you don't automatically think, the key is cultivating more aliveness, presence and curiosity, but it works! Today I'm talking about two types of awareness: cognitive awareness (I know why I do what I do) and embodied awareness (I know what I’m feeling) and how we can use them to help us reach our desired weight and feel in charge around food. In t...

We often say things like, “ there’s a part of me that wants to be healthy and reach my goal weight but another part just wants to say, I’m too tired, I’m just going to eat what I want right now.” And it’s a battle between these two versions of ourselves. We call it self-sabotage. In this episode you’ll learn: How to recognize and embrace different versions of yourself and utilize this concept to h...

Your brain is a beautiful tool and left to it's own devices will likely offer up justifications to over indulge at the expense of feeling how you want to feel in your body. If you've ever overeaten because you had a long day, it wasn't because you lacked willpower, it was only because your brain needed relief and offered up the thought to eat. We need to understand this and instead...

If…you avoid weighing yourself, you tell yourself you have no self-discipline, or sharing what you ate yesterday with your bestie triggers a panic attack, listen up. These are signs you’re missing the untapped power in being honest with yourself about what you truly want, where we’re at now and your relationship with food. True honesty is compassionate, not critical, and when we do it right, we ge...

It’s not just about weight loss. It’s about becoming mentally stronger. That requires you to ride out all the ups and downs (let’s be real, the downs) along the way. So instead of saying screw it at 3pm and having the blueberry muffin, you’re mentally capable of handling that moment without it. Those moments add up over the weeks and months and make your desired weight inevitable.  In this episode...

What do you want? No really, what do you spend your time wanting? Is your thinking going to excess food, alcohol or escapism? How much time is spent wanting what you already have or want to create? Your desire drives your direction, whether you go to yoga or put it off. Directing our desire is something we can and should do on purpose.  In this episode you’ll learn: The concept of Desire Capacity...

Feeling off? Unfocussed? Less motivated? A bit out of control? If it’s not happening today, it will in the future because you’re a beautiful human in all of her humanity. In this episode I want to help you create your own unique plan to handle “a funk” so that you don’t turn to eating or drinking more than you’d like.  In this episode you’ll learn: You’re not alone in your funk! How it can show up...

If weight loss feels like a struggle, like a self-imposed prison, it could be because the rules you adopted to help you make healthy decisions end up backfiring. There is a better way! Let’s talk about how to make decisions whether it’s to eat past 7pm, have a glass of wine with an old friend or opt for a walk over a run, without rules. In this episode you’ll learn: The difference between rules an...

Being compassionate with yourself can be the missing key to unlocking permanent changes with how you eat and take care of yourself but it’s not always easy!  Listen to learn how to cultivate self compassion so that you can enjoy the process of releasing weigh and reclaiming your health and your life. ⁠ In this episode you’ll learn: How self compassion is a weight loss tool The path to self compass...

Ever find yourself just not caring about your weight loss goals, your workouts, or even your healthy habits? It all feels kind of... meh?  If you’re deep in apathy, don’t try to force motivation right away. Rest. Recharge. Take care of yourself without using food. Then, once you’re in a better headspace, tap into that determination.  In this episode you’ll learn: The physiological and psychologica...

To reach your desired weight without feeling starving and listless the whole time, but rather satiated and energized, you need to help your body become metabolically flexible. This means your body is efficient at using energy sources (food and body fat) as fuel.  In this episode you’ll learn: Signs you’re insulin resistant regardless of your clothing size How to become metabolically flexible so yo...

Whether you're a nurse, teacher, parent, or taking care of a loved one, putting others first can often lead to stress eating, burnout, and feeling out of control around food. I’m going to break down a common but rarely talked-about issue: rage eating —when frustration, exhaustion, or resentment leads to mindless snacking or emotional binges. I’ll explain how food impacts brain chemistry and w...

When it comes to releasing body fat and establishing new eating habits, some days it’s a done-deal energy, on others it seems impossible. In this episode you’ll learn: How to feel better when you’re not believing it’s possible to reach your desired weight Motivating yourself when you know you’re not going to look the way you did when you were 25 even after you’ve released the weight My favorite qu...

Diets don’t work, so now what? How do you reach your desired weight in a healthy sustainable way and keep the weight off for good? The sprint/marathon approach helps you reach your desired weight by integrating a “stop overeating focus” and the opportunity to accelerate fat loss without going into diet mentality. In this episode you’ll learn: The 3 simple steps to releasing excess body fat What to...

It’s easy to slowly slip back to old eating and movement habits. I call this “The Drift” and it’s totally normal! You might even maintain or even gain weight while you’re in the drift. The antidote is tapping back into your determination. I’m sharing how I handle this myself: what I do and how I think about it. In this episode you’ll learn: Signs to spot when you’re in “The Drift” How to handle it...

Weight loss regimes, practices, apps and coaching tools. Here's an inside look into my personal strategies for health and weight loss. You might just hear something new that you’ll want to incorporate into your own strategy. 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 mindfuls...

You’ve set intentions. You’ve got goals. Not feeling energetic? Lacking enthusiasm? Let’s explore 3 reasons why: Contempt, an “I HAVE to do this” mentality and trying to force a one size fits all diet or workout plan. If you've ever wondered how to sync your food and workouts to your cycle this one's for you! In this episode you’ll learn: How contempt shows up and drains your motivation...

Give yourself permission to truly enjoy that piece of cake or glass of wine. Give yourself permission to feel what happens when you say, “No,” to yourself or “Okay, one was enough.” And lastly, give yourself permission to want your weight loss goal, even if it feels out of reach right now.  In this episode you’ll learn: How to give yourself permission to help you stop overindulging with food and c...

Slip ups are to be expected when we’re 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 you’ll learn: How to make peace with overindulging  How to feel calm immediately How to move forward without getting into diet mentality Instagram: @mindful_shape Get...

I’ve read soooo many books on losing weight and here are my top picks. It’s a mix of science based fat loss books and psychological mastery  books…so there’s a little something for everyone with a weight loss goal. I’ll share my hot take so that you can decide if it’s a must-read for YOU and worthy of shelf space.  In this episode you’ll learn: The top 6 books I recommend for sustainable fat loss...

Whether you’re 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.  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

Needing a break from weight loss is really wanting to feel a sense of relief, to feel free, to know we have options. Let’s talk about how to make changes to your eating plan without going off the rails with food.  In this episode you’ll learn: The top thinking trap to avoid when you’re “on a break” How to redefine freedom around food Unconventional food rules you’re welcome to steal from me Instag...

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 you’re overeating in a...

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 won’t feel like you’re in a battle against yourself. You...

If you’ve been struggling with food and weight your whole life, it’s hard to imagine a life in which you don’t eat ice cream straight from the container after dinner. That’s 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 you’ll learn...