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 deprived. Let yourself be inspired and use it as evidence that it really is possible for you too. In ...
Nov 16, 2022•18 min•Ep. 54
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 Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Oct 25, 2022•19 min•Ep. 53
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: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindf...
Oct 18, 2022•13 min•Ep. 52
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 do it For the full transcript visit: https://www.mindfulshape.com/transcripts Instagram: @mindful_sha...
Oct 10, 2022•20 min•Ep. 51
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 most when it comes to ending overthinking food For the full transcript visit: https://www.mindfulshape.co...
Oct 05, 2022•21 min•Ep. 50
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.com/transcripts Instagram: @mindful_shape Resources: https://www.mindfulshape.com/resources Website: m...
Sep 22, 2022•15 min•Ep. 49
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 this episode you’ll learn: The maintenance myth that’s holding you back Why you’re scared of gainin...
Aug 16, 2022•19 min•Ep. 48
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 visit: mindfulshape.com/transcripts Instagram: @mindful_shape Resources: https://www.mindfulshape.co...
Jul 26, 2022•18 min•Ep. 47
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 that it really is How you can STILL eat fun foods without feeling terrible For the full transcript vi...
Jul 13, 2022•25 min•Ep. 46
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/transcripts Instagram: @mindful_shape Resources: https://www.mindfulshape.com/resources Website: mindfuls...
Jun 15, 2022•11 min•Ep. 45
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, "just eat less and exercise" How to make what others think about us matter less How to handle food pushers H...
Jun 09, 2022•22 min•Ep. 44
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't name it just yet) 4. Where is it in your body? 5. How would you describe it? (Shape, texture, temperature, size, color, intensity...
May 25, 2022•5 min•Ep. 44
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 emotions play in overeating Which emotions are indications that we need to clean up our thinking Which ...
May 20, 2022•33 min•Ep. 43
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 LOT more motivated and maybe even enjoy the process of losing weight a little bit more too. In this...
Apr 14, 2022•25 min•Ep. 42
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 down How to stay the course and enjoy the journey For the full transcript visit: https://www.mindfulsh...
Mar 29, 2022•17 min•Ep. 41
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 harness dopamine for weight loss The neuroscience case for embracing the journey The neuroscience behind b...
Feb 16, 2022•38 min•Ep. 40
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’ll learn: Weight loss habits that truly make a difference How to not freak out about the mirror or sca...
Jan 27, 2022•37 min•Ep. 39
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 is a losing battle Why WHEN we gain muscle is more important than HOW we do it For the full transcript vis...
Jan 06, 2022•11 min•Ep. 38
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 mentally ready to lose weight How willing to be wrong is key Why your skepticism is good The warning...
Dec 01, 2021•19 min•Ep. 37
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 and how we can make it easier on ourselves just by how we think. You’ll learn how to reframe how har...
Nov 17, 2021•25 min•Ep. 36
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 favorite foods and drinks while staying “on track” For the full transcript visit: https://www.mindfulshape....
Nov 10, 2021•13 min•Ep. 35
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 negative thoughts that you can break. The importance of questioning your negative thoughts Why trying to si...
Oct 28, 2021•16 min•Ep. 34
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 accelerating your progress by months or even years. In this episode you’ll learn: Why self reflection is crucial for r...
Oct 15, 2021•25 min•Ep. 33
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 weight, permanently. In this episode you’ll learn: 8 Components of a successful weight loss mindset ...
Sep 24, 2021•18 min•Ep. 32
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 and looking at what it really means to feel like we deserve to have a treat, the underlying reason that leads us to...
Sep 18, 2021•20 min•Ep. 31
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 have released the weight on that second attempt. So how can you approach this differently to get a diff...
Sep 05, 2021•21 min•Ep. 30
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 episode you’ll learn: The four types of decisions Critical weight loss decisions for success How to mak...
Aug 26, 2021•25 min•Ep. 29
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 your commitment to losing weight The 4 C’s path of your goal: Commitment, Courage, Capability, Confidenc...
Aug 12, 2021•23 min•Ep. 28
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-worth FIRST. That may feel impossible, especially if you feel at war with food and your body. Let’s e...
Jul 31, 2021•25 min•Ep. 27
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 can use this to our benefit, to HELP us in our weight loss efforts. In this episode you’ll learn: Wh...
Jul 18, 2021•24 min•Ep. 26
