Mindful Shape

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...

For many of us, stopping when we’ve had enough food (and not one bite more) is challenging. We eat past what our bodies actually need. Answer this 10 question self assessment to help you know where you should focus to reach your natural weight. I also explain specific overeating patterns and offer solutions so you can take next steps. In this episode you’ll learn: What you need most to stop overea...

Mindless eating is an easily overlooked piece of the puzzle when we’re trying to determine where overeating is happening. We often underestimate how much we’re eating when we mindlessly eat and also underestimate its affect on our weight. In this episode you’ll learn: Where mindless eating might be happening for you How to stop this type of overeating  Instagram: @mindful_shape Get the FREE Buildi...

If you’re feeling disappointed about the number on the scale today or in yourself because of what you ate yesterday, this is for you. As we strive toward our natural weight, disappointment is common. I’ll teach you what to do about it so that it doesn’t derail you. In this episode you’ll learn: 3 Steps to take when you’re disappointed Practical strategies to rev up fat burning and optimize your we...

Even when we want a sustainable, healthy way of eating and being around food it’s super easy to slip back into the overeat/over-restrict cycle. It’s no fun and usually leads to weight gain too. Let’s talk about how to course correct when you notice this creeping in.  In this episode you’ll learn: When it’s likely to happen How diet mentality shows up and why it’s a problem 3 strategies to feel in...

This fear doesn’t have to turn into a self-fulfilling prophecy. Learn how this happens and exactly what to do about it.  In this episode you’ll learn: Why this fear keeps creeping up despite your weight loss success 3 Sneaky ways it leads to weight gain  What to do TODAY to clean this up Instagram: @mindful_shape Get the FREE Building Momentum 4 Part Video Training Free Self Coaching Resources Int...

Marilyn is reaching her weight loss goals on HER terms this time.  She’s open and honest about being at the point of seriously considering weight loss surgery when she came across my podcast and decided instead to try coaching first. She shares how she worked through fear and resistance and how she was able to stay consistent even when the scale wasn’t budging. If you’re feeling low or discouraged...

How do we harness those unicorn days when the weight is coming off and it feels easy to not overeat? This episode has the 3 must-haves to maximize this time and keep up your momentum. In this episode you’ll learn: The missing piece in protocol planning Where to put your focus so that you keep winning no matter what How to recreate momentum when things go a little sideways Instagram: @mindful_shape...

Find yourself turning to food when you’re stressed? Think you need to set yourself up for success or be more self-disciplined? It’s not true. Learn what really causes stress eating so that your efforts actually make a difference.  In this episode you’ll learn: Strategies that sound good but don’t actually work IRL Why you stress eat over and over against your own will What you can do to stop stres...

My first episode after a 4 month maternity leave! And I too have a weight loss goal which I’ll share with you.  In this episode you’ll learn: My personal weight loss goals now and how I’m approaching it What I’m tracking and what I’m not  My new super simple method for handling cravings or urges to overeat EPISODE LINKS: Free Resources/Get on My Email List Get the Mindful Shape Protocol Planner Mi...

Still find yourself entertaining ideas about super restrictive eating plans in order to see results as quickly as possible? If you need more proof for your brain to feel inspired about a slower, sustainable weight loss plan, listen in. I’m sharing another client story in which we dive into how she got out of quick-fix-mentality, how she redefined discomfort, and how she got through some challengin...

Hear from my client Jackeline who released not only the 15 lbs she came to me for, but even more valuable, a tonne of food drama. Her incredibly honest personal account of where she was and how she let go of her old way of thinking to finally release the weight and enjoy freedom around food will inspire you because it's possible for YOU too. Listen to learn how she did it.  Check out her trav...

The most recent weight loss drugs seem better than ever so it’s no surprise that you may be considering them. If you’re stressed because you’re going back and forth, here’s a process that will walk you through how to decide. In this episode you’ll learn: How to make decisions  The difference between decisions and outcomes How to explore your reasons  Instagram: @mindful_shape Get the FREE Building...

Have you ever been told to just listen to your body when it comes to eating and you’ll reach your natural weight? It sounds simple enough but if “intuitive eating” hasn’t worked for you, I’m going to explain why and help you figure out exactly when to listen to your body and when to rely on your mind to lose weight sustainably. In this episode you’ll learn: Why you can’t always listen to your body...

If you’re on the fence about taking the next step and inquiring about weight loss coaching, starting a course or joining a program, this will help you determine whether you really need it or not and set you up for success either way. In this episode you’ll learn: When you’re right on track going it alone Indicators you could benefit from additional support The only way to guarantee your results (n...

Overdid it on the weekend? If you overindulged and are ready (but maybe not 100% motivated yet) to start up your weight loss plan again, here’s my guide to do it in a healthy, kind, and optimal way.  In this episode you’ll learn: How to start again when you’re ready but not 100% willing  How to change your past How to generate activation energy (motivation) How to drop shame and guilt about over i...