Mindful Shape

What you think is getting in the way - lack of willpower, desire for food, laziness is NOT the reason you can’t release the excess weight and stick to your healthy plan. I’m cutting straight to the chase on what’s really getting in the way and tell you exactly how to solve for it.  In this episode you’ll learn: How root problems present so you can spot them What you’re probably thinking is the pro...

If you're feeling alone in your struggle and could use some inspiration that's relatable, listen in to Shayla's story.  We talk about what it was like for her during her pregnancy, dropping the concept of "good foods" "bad foods" and how she's able to  recognize progress when she still has a ways to go to reach her goal. Instagram: @mindful_shape Get the FRE...

Get out your notebooks! Learn practical tools you can apply to immediately start trusting yourself around food - even the ones that call to you incessantly! In this episode you’ll learn: How to overcome powerful desires to overeat sugar and flour What to do when you’re unmotivated How to be more self disciplined   What a mental plan is, why you need it and exactly how to create one  Instagram: @mi...

When we’re going through challenging times, we think there are two options - eating on track (eating that optimizes fat burning) or eating off track (free for all!) But there’s a third option available which I map out specifically for you to avoid weight gain and keep going. In this episode you’ll learn: Why we go into a free for all around food sometimes What decisions need to be made when it’s h...

Have you ever thought about what your standards are? When you’re clear on them, it makes making food (and life) choices a lot easier than relying on sheer willpower. In this off the cuff episode I’m getting personal to share my own list of standards so that you’re inspired to create your own.  In this episode you’ll learn: What conscious standards are and how to create them How standards will help...

Feeling a little anxious about overeating from now until New Years? I’ve got you covered!  In this episode you’ll learn: The 3 obstacles that derail you during the holidays and exactly how to overcome them : All or nothing thinking Saying no to food pushers Over Desire (desire for food when you’re not physically hungry) Instagram: @mindful_shape Get the FREE Building Momentum 4 Part Video Training...

Ever been told you “have such a pretty face” or felt like a failure after gaining, losing and regaining the weight? You’re not alone. Here’s your chance to get inside the head of someone who’s been there and is on the other side of it. My client Pam overcame years of struggling with her weight to eating 2 meals a day, not beating herself up anymore and releasing 20lbs in 6 months without feeling d...

You have a number in mind, but every time you think about it you feel discouraged and defeated, not motivated and determined. Let’s change that and teach you how to set weight loss goals without mind drama.  What you’ll learn: How to choose your goal The benefits of 5lbs at a time How to use timelines for you not against you The main reason there’s drama around goals Instagram: @mindful_shape Get...

Feeling like you’re in a never ending cycle of weight loss and weight gain? I’m sharing a breakthrough I personally had around this that made a big difference to how I felt about myself and my weight loss journey.  In this episode you’ll learn: What to do when you’re in a downward spiral How to think about the scale going up (again) To never feel like you’re stuck in a struggle cycle Instagram: @m...

Whether it’s allowing an urge to overeat to pass through your body or getting yourself off the couch to workout, here are 11 strategies to shift your mindset and help you get through our biggest obstacle - just not wanting to!   In this episode you’ll learn: 11 Strategies to get your brain on board to do anything The real reasons your not following through A self coaching exercise to ensure you’ll...

Thinking about food waaaay more than you want to be? If you’re overthinking what, when and how much you're going to eat and ruminating on if you ate too much or not enough, here is a practical approach to eat without food drama while you work toward your weight loss goal. In this episode you’ll learn: How overthinking shows up for most of us (you’re not alone) Why it’s happening What matters...

Have you been overeating and in a “screw it” mentality? Eager for a fresh start? Let’s set you up for success and end the diet-starts-Monday mentality for good.  In this episode you’ll learn: Exactly what to do when you’re off track - aka in “screw it” mode 2 Essential questions to ask before getting back on track A fresh way to think about all of this For the full transcript visit: mindfulshape.c...

Are you worried about what happens when you get to maintenance? How do you maintain your weight loss results as you continue to release weight and then maintain them permanently? I’m going to share the most common (and worst) myth about maintaining weight loss success and tell you exactly how to banish that looming fear of the weight coming back on and instead, feel confident about the ‘after.’ In...

Do you ever feel like you just need a break from trying to lose weight? Let’s talk about why that happens, how to prevent it and what to do about it.  In this episode you’ll learn: Why you’re needing a break How to create a plan from which you don’t need a break When to take a break and how to do it without losing traction What we can learn from Ross & Rachels’ break up For the full transcript...

Don’t want to give up eating your favorite foods because it’s so fun? What if you could have MORE fun while also reaching your weight loss goal? Sounds impossible, I know. In this episode I’ll teach you exactly how to make that happen. In this episode you’ll learn: How to increase how much fun you have without food What fun truly is (connection, playfulness, flow) How you’re making food more fun t...

When you’re trying to release some weight you’ll inevitably feel like you’re not making progress. Learn how to prevent this from derailing your efforts and your motivation. In this episode you’ll learn: How to reorient yourself to feel better immediately How to redefine what progress means If you’re tying your progress to your worth For the full transcript visit: https://www.mindfulshape.com/trans...

As summertime approaches you may be at more gatherings with other people who make comments about your weight loss, don’t mention it at all or who try to push food on you. All of this can cause a lot of mind drama. Let’s talk about how we can handle our experiences with other people in a way that serves us and our weight loss goals.  In this episode you’ll learn: What to do when people say, "j...

Whether you're not quite sure what you're feeling but are just in a funk, you've been overeating, or you know what your feeling and want to process this emotion. This episode will be your guide for processing whatever is coming up for you.  Steps:  1. Deep breathing 2. Check in with the body to see what's coming up  3. Can you identify the emotion (it's okay if you can&apo...

Let’s explore how emotions impact weight loss; how even painful emotions can move you forward and how to deal with the ones that keep you stuck. Whether you identify as an emotional eater or aren’t quite sure, learning how to process all of the emotions of our human experience is essential to living a fuller, healthier life. In this episode you’ll learn: How we define emotional eating The role emo...

We all know what we SHOULD be doing but yet we just aren’t doing it. Whether you need to cut yourself some slack, or practice a little tough love, this week is all about taking action. We’ll explore the real reasons you’re not doing what’s needed toward being at your natural weight (without feeling terrible about yourself!) and you’ll get useful strategies you can start using now to get yourself A...

Are you in a rush to release the weight? Whether it’s 10lbs or 60lbs, we often want immediate results which is why we’ll latch on to the latest diet trend or restrictive program  and avoid the longer, slower process of real transformation. It feels like it’s impossible to avoid feeling impatient but it totally is. In this episode you’ll learn: 3 Ways impatience sneaks in How impatience slows you d...

Whether you find yourself going to the store for ice cream at 9 o’clock at night or actually showing up for your daily YouTube workout, it’s all due to dopamine. Learn how to optimize your natural reward systems to get what you want, and stop doing what’s getting in the way of your weight loss goal.  In this episode you’ll learn: What dopamine does and why it’s important to know about How to harne...

What may feel hard now, like going without dessert or no snacking when you watch Queer Eye will one day be easy. But HOW? It takes building habits that eventually become the norm. In this episode we’re going beyond drinking more water and doing meal prep. I’m sharing the foundational habits that make the biggest difference in weight loss success and break down why they work.  In this episode you’l...

How does exercise factor into losing weight? You’ve probably heard you need to move more and eat less but is that true? Learn how to approach exercise in a way that will support your weight loss journey (hint: it's not cardio or even resistance training!) In this episode you’ll learn: Why you don’t need exercise to lose weight How using exercise as a way to compensate for what you’re eating i...

There’s no perfect time, but when is the right time to launch into another weight loss attempt? Where your head is at before you begin any challenge is going to have a big impact on the outcome. Are you in the right headspace? How would you know? In this episode I’ll share the signs that you’re ready and some red flags that indicate it’s not the right time.  In this episode you’ll learn: If you’re...