When food is the main method to relax and have fun, it’s easy to overindulge at the expense of our wellbeing. Whether you’re mindlessly eating after dinner or trying to white knuckle your way through and NOT give in to the ice cream or glass of wine, this episode is going to give you a proven strategy that doesn’t rely on willpower. In this episode you’ll learn: How I use goals with clients: as lighthouses, not destinations Where to focus if you’re snacking after dinner A strategy and mindset th...
Jul 01, 2025•14 min•Ep. 144
A belief is an acceptance that something is true and is based on thoughts you’ve had over and over. I’ve curated the top most powerful beliefs to have if you’re wanting to be in charge around food and feel good in your body. And for any that feel like a stretch, a specific 8 step process for believing them. In this episode you’ll learn: The specific thoughts that if you believe, will ensure an improved relationship with food and your body An 8 step process for believing a new thought Instagram: ...
Jun 25, 2025•26 min•Ep. 143
We feel terrible when we do it, but we can’t help but compare ourselves and our bodies and feel envious. Let’s talk about why this happens and how to turn this gross feeling into a healthy, re-connection with yourself and resolve for what you want most. In this episode you’ll learn: Why it’s normal to compare How to reframe “It’s not fair” and “Why don’t I have that?” How to transmute envy into wisdom Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go ...
Jun 17, 2025•13 min•Ep. 142
Create safety in your nervous system and align your subconscious mind with releasing anything you no longer need - stored, stagnant energy of any kind. Sit back, relax and enjoy this 5 minute guided meditation to reconnect, release anything you no longer need and cultivate trust with your body. Add this 5 min meditation into your go-to restorative practices and listen as often as you like. Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my websit...
Jun 14, 2025•5 min•Ep. 141
What if body fat is just stored energy waiting to be released? Yes, stored energy from excess eating, but also emotional storage. If your outer weight is a mirror to your inner weight, let’s lighten the load shall we? Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Jun 14, 2025•5 min•Ep. 140
Today you’ll meet one of my clients Sue. You’ll come away inspired not only by her story and her 50lb weight loss, but her renewed lease on life and refreshing perspective on weight loss. We talk about how she shifted being panicked about hunger to befriending it, how her learning mindset was key to her success and specifically what that looked like in the program. She talks about how she incorporated “natural pleasures” to lower her interest in indulging with food, weight loss as self care rath...
Jun 13, 2025•23 min•Ep. 139
There’s no amount of thought work, green juice or yoga that’s going to ensure you never feel bad. We can’t control that life is balanced between negative and positive, but we can often control which negative and which positive we choose. So in this episode I’m talking about emotional tradeoffs; how to choose your negative emotion in order to achieve what you want rather than experiencing negative emotion by default. In this episode you’ll learn: Which negative emotions keep you stuck and which h...
Jun 04, 2025•16 min•Ep. 138
Meet my client Cynthia. She shares her honest and relatable experience of transforming her relationship with food, body, and herself and reaching your desired weight. If you've ever felt like you're intellectually aware of what needs to change but are still stuck, this episode will deeply resonate with you. When we started she felt stuck in temporary success and long-term frustration and through our work together, she uncovered hidden thought errors, learned how to regulate emotions without rely...
May 14, 2025•47 min•Ep. 137
How often do you regret what you eat? Like eating that leftover easter chocolate. It wasn’t even good quality. Oftentimes we eat really healthy food but regret the amount of food we ate. We look down and the whole bag is empty. The whole sleeve of crackers is gone. How did that happen? Regret can be one of our most powerful emotional reminders that reflection, change and growth are available and necessary. In this episode you’ll learn: 5 Self Coaching Questions to answer if you’re experiencing r...
May 08, 2025•20 min•Ep. 136
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 this episode you’ll learn: A new way to think about dopamine, snacking and doomscrolling Why curiosity is the m...
Apr 29, 2025•16 min•Ep. 135
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 help you become more of the person you want to be Why watching a Black Mirror episode might help you ...
Apr 23, 2025•13 min•Ep. 134
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 of blaming ourselves, develop self awareness and practice superthinking - being intentional with thoughts that serv...
Apr 16, 2025•17 min•Ep. 133
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 get the opportunity to explore the real reasons behind overeating or over-drinking—often emotional dis...
Apr 09, 2025•14 min•Ep. 132
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 you’ll learn: How to dramatically shift how you handle tough moments by understanding the concept “T...
Apr 07, 2025•26 min•Ep. 131
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 How to actively want, so excess food is less interesting How to make the weight loss process more des...
Mar 26, 2025•16 min•Ep. 130
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 differently in different people How I approach this personally Three categories to consider for rest...
Mar 20, 2025•15 min•Ep. 129
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 and principles when it comes to making food and fitness decisions How to get clear on what TRULY matte...
Mar 14, 2025•11 min•Ep. 128
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 compassion: judgement, neutrality, curiosity, compassion What to do when self compassion feels hard to acces...
Mar 07, 2025•24 min•Ep. 127
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 psychological factors that fuel apathy What to do when you can’t even get yourself to do what usually inspires you...
Feb 27, 2025•18 min•Ep. 126
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 you don’t want more food than your body needs How long it will take your body to become metabolically f...
Feb 21, 2025•25 min•Ep. 125
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 why it makes perfect sense that we turn to food for comfort. Listen for mindset shifts and practical strat...
Feb 13, 2025•23 min•Ep. 124
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 question to ask about ANY goal Instagram: @mindful_shape Free Self Coaching Resources Interested in ge...
Feb 05, 2025•18 min•Ep. 123
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 focus on right now to feel your best How to avoid diet-starts-Monday mentality with this approach I...
Jan 29, 2025•13 min•Ep. 122
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 when you’re in a drift so that you don’t go off the rails with food How to re-engage on demand and ...
Jan 22, 2025•22 min•Ep. 121
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 Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Jan 14, 2025•26 min•Ep. 120
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 so you can release it A reframe on all the “shoulds” you have around weight loss so you feel inspired Practica...
Jan 08, 2025•27 min•Ep. 119
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 claim what you truly want: your natural weight and feeling in charge around food. Instagram: @mindful_...
Dec 25, 2024•10 min•Ep. 118
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 Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Dec 18, 2024•11 min•Ep. 117
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 What I learned from each book Why each book might or might not be for you Instagram: @mindful_shape Fr...
Dec 11, 2024•28 min•Ep. 116
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 Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Dec 07, 2024•19 min•Ep. 115
