Mindful Shape

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...

Whether it’s eating ice cream to ward off Sunday scaries or scarfing down handfuls of cashews before your next meeting, overeating from anxiety will impede your weight loss. Learn what to do so that your brain doesn’t even offer food as a suggestion when you feel anxious. In this episode you’ll learn: The mindset shift you need around anxiety What to do when you’re overeating because you’re feelin...

Weighing yourself on the scale is a helpful measurement when you’re trying to lose weight. But if it’s triggering you and making you feel like crap, the answer is not to avoid it, but to use it as an opportunity to manage your brain so that you can monitor progress. In this episode you’ll learn: All you need to know about weighing yourself  How to overcome your fear of the scale Signs you have sca...

After so many failed attempts to lose weight we start thinking we’re just someone who will forever struggle. But weight loss is simply a set of skills that with practice you can get better at no matter your history with food.  Listen to identify which skills you are already good at, which you’re just ok at and which need a lot of work so that you have a road map that gets you to your goal weight....

Showing up for yourself is easier said than done. Our brain resists change and offers up excuses instead, like “I’m an all or nothing person” or “I know what to do, but just can’t follow through.”  But showing up doesn't need to be more work, more restriction. It can feel energizing - like you're becoming more of who you want to be. In this episode you’ll learn: How to get the most out o...

Some days are so easy to stay on track but other days are just…hard. You’re dragging yourself like a dead weight or it seems completely impossible to do what you need to do, like NOT eat the chips or bypass something sweet after dinner. Hello resistance. The surly teenage or stubborn toddler in all of us who refuses to make it simple and easy to eat right.  In this episode you’ll learn: What resis...

We’re usually driven by despair, self-loathing, or even disgust to take that first big step and decide we want to release weight. But relying on negative emotions won’t sustain us for long. So what then? Let’s dive deep into the mindset shift needed to stay on track—moving from “I need to” or “I should” to “I’m worthy of this.” You’ll learn how to create a compelling vision for yourself that’s str...

When you’re determined, you’re unstoppable. You eat healthy, you stop at enough. But then you get tired, you eat the bread, a bit more ice cream and skip your workout. You fall out of belief that it’s working or even that it’s possible to lose weight at all. Learn how to cultivate determination to get in your workout, say no to the bread, feel in control with food and follow through despite feelin...

It’s very normal to feel discouraged when you’re trying to lose weight and improve your food choices. At some point you’re sick of the scale not budging or you’re mad at yourself for eating all that pizza AND popcorn. Feeling discouraged is inevitable - letting it sabotage you is not.  In this episode you’ll learn: Why we so often get discouraged The two types of thinking that make us discouraged...

Answering some of the most common questions I get as a weight loss coach:  1. How many exceptions (indulgences) should I have?  2. How much weight can I expect to lose? 3. What do I do when my schedule conflicts with my eating plan? 4. What if I’m doing all the right things and the scale isn't moving? 5.  What do I do when I’m eating out of control? Instagram: @mindful_shape Get the FREE Buil...

WWE performer, mother and just incredibly kind-hearted human, Beth shares her weight loss journey. Extreme yo-yo dieting and binge eating led to an added 25 lbs and the old tricks just didn't work any more. Find out exactly what she did to reach her goal weight and ditch diet mentality for good.  Knowing someone else has gone through the body image stuff, weight fluctuations and food drama yo...