Mindful Shape

If you’re trying to lose weight but just can’t seem to get it together and stay on track or you’re doing all the things you think you’re supposed to and it just feels really, really hard, listen in. You’re probably starting to feel discouraged because you think by now it should be getting easier right?  Let’s talk about what’s really going on when we’re thinking about how hard it is to lose weight...

Going on vacation and the holidays are typically a food free-for-all because we want to enjoy them right? I’ve found there IS a way to enjoy these special times without our clothes feeling tighter on the other end.  In this episode you’ll learn: How to enjoy your time off without a food frenzie How to manage your protocol when you’re out of your routine How it’s possible to incorporate your favori...

Whether you consider yourself a negative person or an optimist, you probably have a lot of negative thoughts throughout the day. We all do because our brains have a negativity bias built right in. And it’s affecting your ability to release extra weight, so let’s discuss how to overcome negativity.  In this episode you’ll learn: The link between negativity and overeating Examples of habitual negati...

Weight loss often feels like one step forward, four steps back. That's because most programs are missing this critical component. This is how you'll speed up your learning curve to get out of the ups and downs and finally reach your weight loss goal. I'm sharing a super simple journal exercise for self reflection. It’s just 3 simple questions, and when you answer them, you’ll be acc...

For many of us, success mentality in weight loss seems like an oxymoron. We often feel like we’re simply failing all the time and then we see the scale going up and it’s confirmed. To achieve ANY goal you set, you need the right mindset. So what is it for weight loss specifically and how do we get it? In this episode I’m going to share 8 components to create the mindset you need to release excess...

What does it mean when you find yourself saying, “I deserve a (enter your go-to food here).” We all have those long days when we get home and feel we deserve to relax with food, or we've been "good" and want to reward ourselves or we’re celebrating and think we deserve a treat - which of course is food. If this is happening for you, listen in. We’re diving into this thought pattern...

Nobody loses weight the first time they try. And usually not the second or third. If you’re like most people, you’ve had too many attempts to count. When we lose some weight only to overeat and gain it all right back, it’s tempting to avoid thinking about it. Instead, we simply chastise ourselves and vow to do better next time. Do you do this? Then you know it doesn’t work, otherwise you would hav...

You may think you only need to make one big decision to eat healthy and exercise to finally lose the weight for good and the rest will fall into place. But it’s not true. In this episode I’ll tell you the weight loss decisions you REALLY need to make ahead of time to set yourself up for success. Hardly anyone wants to meal plan right? I’ll show you how to make it super simple and easy.  In this ep...

We all know it takes a commitment to lose weight right? And while you’re easily able to commit in your relationship, keep your commitments to friends and your work commitments, somehow it’s such a challenge to stay committed to your weight loss goal for the duration.  Why? And what can we do about it? In this episode you’ll learn: 3 Strategies to help you stay on track How to get to a 10/10 on you...

One of the reasons why many of us want to lose weight is to feel more confident. We think that if we could just lose 10lbs or 15lbs we would just feel better about ourselves - have more confidence, more self-worth and higher self esteem. But what if it was the other way around? What if to lose those 10-15 even 60lbs it was REQUIRED to feel more confident, have more self-esteem and feel more self-w...

Often we find ourselves acting against ourselves and what we want and we don’t even know why it keeps happening over and over again. If you’re finding yourself rebelling against your weight loss plan, you don’t want to miss this episode! As humans, we value freedom and if you feel like you’re being controlled in any way, your natural impulse is to rebel. And that’s okay. Because there are ways we...

Are you running into one obstacle after another? When you're on a weight loss program, your brain will show you all of the obstacles in your way, making you THINK it’s not possible for you to achieve your goal weight and stay there. So in this episode I’m going to teach you how to SOLVE for any obstacle that threatens getting in the way, no matter how big or small it is. You solve for the fir...

What if you could coach YOURSELF when you really needed it? When you’re feeling stuck in overwhelm, confusion and defeat? What if it were super simple and only took 10 - 15 minutes to drastically change your brain? I’ve spent a small fortune working with several life coaches over the years with all different styles, tools and modalities and I want to share with you the very BEST one. It’s so good...

How to have the body you want by wanting the body you have. I was the biggest cynic when it came to loving my body BEFORE losing the weight, but pregnancy and postpartum completely changed my outlook on this. In this episode I talk about weight gain during pregnancy, how you CAN love your body at any size and why it’s essential to reach your goal weight and stay there easily. In this episode you’l...

In this episode I’m talking about what my clients tell me they’re most afraid of when it comes to starting a weight loss program. Are these common thoughts holding you back? Are they preventing you from reaching your goal weight or even trying? You can override this type of thinking and it’s the key to setting yourself up for success with ANY food and exercise program you choose. Will 2021 be the...

The holidays can be filled with relaxation and fun with friends and family, but they are also especially challenging times when it comes to not overeating and overdrinking. How can you  enjoy yourself and still stay true to your weight loss goal?  In this episode you’ll learn: The self-coaching tools you need during the holidays How to create a food plan that you can actually stick to What to do a...

Feeling unmotivated?  Whether your enthusiasm for losing weight is waning or you simply want strategies to fend off those inevitable periods to come, learn how to self-coach for your lack of motivation so you can reach your long term weight loss goals. I’ll also tell you about the two types of motivation: Internal and external and how you can generate both using simple tools. In this episode you’l...

What is a weight set point? It’s the biggest factor in whether you’ll reach your weight loss goal or not. If you’ve ever lost weight only to put it right back on, you need to know it’s not your fault, you simply didn’t have the right information until now... In this episode you’ll learn: Why all your weight loss efforts failed so far (no, it’s not because you didn’t stick to your diet) What a weig...

What does having a healthy relationship with food really mean? How do we know when we have one? You might think it’s something that lots of other people have, but you don’t. Something you’re always striving for, but can never quite grasp or hold on to for very long. In this episode you’ll learn exactly how you can clearly define what a healthy relationship with food means for YOU. Hint: It won’t b...

Let’s talk about hunger and how it affects weight loss. Here are some of the questions that you might be asking yourself especially when you experience hunger:  What happens when you feel hungry on your plan?  If you get really hungry should you listen to your body and go off your plan and eat something? Or should you stick to your plan no matter what?  Should you even be on a food plan in which y...

Stuck in “compare & despair”? Learn how to use this mindfulness technique RAIN to manage difficult emotions from overwhelming jealousy to an emotional tsunami. Use it to stop turning to food, and start turning inward. If you’ve ever found yourself comparing your life with someone else and then feeling terrible, you need to listen to this episode. We’ve all had moments (or days) when our emotio...

The RAIN method is a mindfulness technique you can use anytime you need to manage difficult emotions. This episode is part 2, a guided meditation that walks you through the practice.  Save this episode to have on hand for whenever you find yourself in need of support, whether you're stuck in "compare & despair," having and adult tantrum or simply want to practice learning how to...

In this episode learn how to change your story about yourself.  How changing your self-concept will automatically get you to start doing what you need to, even though you haven’t been doing it. Plus you’ll learn the neuroscience behind it.  Get practical steps you can implement now to change your experience of yourself and past negative behavior.  Drop your “past-self” and move through life as you...

Continuing from Part 1 -  Ep. 12 Meditate to Release Weight this is Part 2 - A body scan meditation for relaxation and connection to yourself. Website: mindfulshape.com Instagram: @mindful_shape Links:  Rena Chadwick Rena helps you maintain a healthy mind, body, and spirit by integrating the practice of movement, music and mindfulness into your daily life. @renasmethod website: https://www.renasme...

If you need motivation to meditate, this is for you. Find out the latest research on how meditation is for so much more than calming anxiety. It’s a performance tool to enhance you mentally, psychologically and physically. In part 1 or 2, learn how you can use meditation to help you stop overeating so that you can finally reach your weight loss goal.  In this episode you’ll learn: How a mindfulnes...