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 first obstacle, then the next and the next and it’s all part of the path to your dream body. In this episode...
Jul 10, 2021•26 min•Ep. 25
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 that you can use it to coach yourself. I often use this coaching tool during my Daily 15 (15 min of ...
Jun 25, 2021•31 min•Ep. 24
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’ll learn: How to love your body (no matter what size it is) and why you need this skill What a body-l...
Jun 15, 2021•13 min•Ep. 23
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 year you finally achieve that number on the scale you’ve been aiming for? It can be. In this episode...
Dec 14, 2020•15 min•Ep. 22
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 about scarcity thinking How to deal with social pressures For the full transcript visit: mindfulshape.c...
Dec 07, 2020•16 min•Ep. 21
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’ll learn: How to self-coach when you’re feeling unmotivated Strategies to generate motivation in the m...
Nov 30, 2020•27 min•Ep. 20
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 weight set point is and how it affects your fat loss efforts How to reset your weight set point Why some...
Nov 23, 2020•20 min•Ep. 19
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 be the same as your best friend. Once you have it defined, it will act as your unique way to be aroun...
Nov 13, 2020•20 min•Ep. 18
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 you are hungry all the time? Or is that a normal part of weight loss? You might be surprised at some of ...
Jun 07, 2020•15 min•Ep. 17
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 "feel your feelings" instead of turning to food or other old coping mechanisms. Go back and listen to part 1 for an...
May 24, 2020•6 min•Ep. 16
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 emotions feel overwhelming, whether that’s by getting stuck in “compare and despair,” a bad mood, or a ful...
May 24, 2020•17 min•Ep. 15
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 your “future-self” - the version of you who has already accomplished your big dream, whether that’s releas...
May 13, 2020•20 min•Ep. 14
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.renasmethod.com/ Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? ...
May 04, 2020•11 min•Ep. 13
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 mindfulness practice can help you stop overeating and develop mental mastery The physical impacts mediation has...
May 04, 2020•21 min•Ep. 12
How can you avoid eating yourself through this pandemic? Now that we’re all in quarantine, there’s a host of new challenges around managing our mental health, working from home and getting enough exercise. COVID-19 doesn’t have to be “the COVID-19” like the “freshman 15.” Learn how to re-frame what’s happening to support, rather than hinder your weight loss goals. In this episode you’ll learn: Where you should focus your attention and energy so that you don’t get sucked into a pit of despair How...
Apr 04, 2020•22 min•Ep. 11
This is for you if you’re starting to feel wobbly on your weight loss journey. If the scale didn’t go down today and it’s affecting your state of mind. We all need a pep talk every now and then. In this episode you’ll learn: Why even when you’re down, you’re still doing it right How to coach yourself through the tough times Why it’s worth the struggle For the full transcript visit: mindfulshape.com Instagram: @mindful_shape Instagram: @mindful_shape Free Self Coaching Resources Interested in get...
Mar 16, 2020•12 min•Ep. 10
How do you square the body acceptance/body positivity movement with your weight loss goals? In this episode you’ll learn: Where body positivity came from How self-love and body-love can be mutually exclusive What we can learn and discard from diet culture For the full transcript visit: mindfulshape.com Instagram: @mindful_shape Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Mar 09, 2020•12 min•Ep. 9
This is the most common mind trap we fall into when it comes to weight loss. Either we’re all in or all out and there’s very little room for in between. Either we’re eating exactly on plan and working out or we go off our plan even a little, feel guilty and then eventually quit completely. In this episode you’ll learn: Why black & white thinking is derailing your weight loss The 3 thought errors of black & white thinking: Perfectionism, Catastrophizing. Past-focused or future focused How...
Mar 02, 2020•15 min•Ep. 8
If you are currently on a weight loss journey there are four phases to losing weight permanently that you should know about. Whether you can identify it or not, you’re in one of them right now. In the episode you'll learn: How to identify which phase you’re in How knowing the 4 phases of weight loss will lead to sustainable weight loss How to get out of diet mentality and into lifestyle mentality (and still lose weight) End the vicious dieting shame cycle permanently For the full transcript visi...
Feb 24, 2020•19 min•Ep. 7
In this episode you'll learn: Why every result you currently have is based on your thoughts How to tell yourself a new story How to use the Mindful Inquiry Model to get out of confusion and overwhelm How to use the Mindful Inquiry Model to get the result you want For the full transcript visit: mindfulshape.com Instagram: @mindful_shape Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Feb 17, 2020•9 min•Ep. 6
In this episode you'll learn: Why you overeat when everything in your life is going great How natural and concentrated pleasures help and hinder your weight loss How natural pleasures can reduce your cravings and overeating For the full transcript visit: mindfulshape.com Instagram: @mindful_shape Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Feb 10, 2020•11 min•Ep. 5
In this episode you'll learn: Why you’re just not taking action The secret to making and breaking a habit How to use cues to help create a new routine What a habit cycle is and how to utilize it to make your life easier For the full transcript visit: mindfulshape.com Instagram: @mindful_shape Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Feb 03, 2020•19 min•Ep. 4
What you'll learn: How to finally gain mastery over your cravings The 3 ways we respond to a craving What to do when a craving is unbearable Why cravings are like black belt mindfulness training Download the FREE Sugar Cravings Worksheet PDF Visit mindfulshape.com @mindful_shape Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Jan 28, 2020•12 min•Ep. 3
What you’ll learn What you can start doing now to jumpstart your weight loss 6 action steps will maximize your efforts early on and are critical to permanent weight loss How to freshen up your current program Visit mindfulshape.com @mindful_shape Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Jan 28, 2020•14 min•Ep. 2
What you’ll learn: What is coaching for weight loss? Find out the real reason you haven’t been able to lose weight and maintain your weight loss The 9 fundamental human needs we most often try to meet with food How to solve for an over-desire for food What is a weight set point? Visit mindfulshape.com @mindful_shape Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Jan 28, 2020•23 min•Ep. 1
