Weight loss doesn’t happen by signing up for a new program, getting rid of all your "fat" clothes so there's no going back or booking a flight to Hawaii for motivation. It happens by staying committed; doing all the boring, tedious, hardwork of following through. In this episode you’ll learn: Why self-loathing OR being super excited about your goal doesn’t work to motivate you Why commitment wears off even when things are going well How to quickly tap into your commitment at any time Instagram: ...
Apr 10, 2024•21 min•Ep. 84
Having your own back means following through on your eating plan, but it’s also about what happens when you eat off your plan too. Today we explore what advocating for yourself and your weight loss goal means and how to do it more often. In this episode you’ll learn: What having your own back is and isn’t Why you don’t actually need to forgive yourself, give yourself more grace or be more self-compassionate (and what to do instead) Questions to ask yourself after eating off plan Instagram: @mind...
Apr 03, 2024•18 min•Ep. 83
Trying to lose weight when you constantly feel like you’re failing at it, is like trying to swim with kettlebells attached to your feet. Losing weight is an optional endeavor and can and should feel empowering not self-punishing. This episode will teach you how to create a sense of success along your journey. In this episode you’ll learn: How to tap into that feeling of success What a new approach to weight loss is and is not Why now’s the perfect time to let go of old ways (yes, it involves the...
Mar 27, 2024•19 min•Ep. 82
The scale can be a useful tool in measuring our weight loss, but unless we know how to manage our mind, it can lead us into a negativity spiral and even lead to weight gain. In this episode you’ll learn: What’s to be gained by using the scale Why it makes sense you’re avoiding it How to not let it ruin your day Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Mar 19, 2024•16 min•Ep. 81
Any weight loss program WILL work so long as you can follow through and stick to it. So Iet’s talk about what to do when you have conflicting desires. You have the desire to follow through on your weight loss plan AND the desire to eat. In this episode you’ll learn: When to double down on yourself The biggest mistake you’re making in trying to follow through A 5 min strategy to follow through when it feels especially hard to stick with your program Instagram: @mindful_shape Free Self Coaching Re...
Mar 14, 2024•16 min•Ep. 80
Want to adopt a mindset that will get weight loss results? Listen to Sarah’s personal coaching journey to hear exactly what she did. She went from releasing less than 1lb per month on her own to accelerating her weight loss and creating an approach to food she can use long term. In this episode you’ll learn: How to use the scale to your advantage How to avoid “screw it” mode How to connect the dots between food and weight to what’s happening in your life (without judging yourself about it) Insta...
Feb 28, 2024•19 min•Ep. 79
If you think you’re the only one eating in secret, well think again. Let’s remove any shame that comes up and talk about strategies to stop letting this impact your relationship with yourself, food and your chances of reaching your desired weight. In this episode you’ll learn: Examples of secret eating I hear from clients The real reason it happens (it’s not because you love food) How to make secret eating a thing of the past Instagram: @mindful_shape Free Self Coaching Resources Interested in g...
Feb 22, 2024•15 min•Ep. 78
We can feel especially terrible when we’ve recently gained some weight back. Let’s explore the deeper reasons why we feel so badly and talk about what to do next if you’re currently dealing with this. In this episode you’ll learn: What research says about feeling beautiful To separate your self-worth from your body How to feel better when you’ve gained some weight back Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Feb 15, 2024•17 min•Ep. 77
If you feel like your cravings are out of control or you often get hangry, overhunger is to blame. Knowing what to do about it could be the missing piece to releasing your next 10lbs. In this episode you’ll learn: How to identify if overhunger is the reason you can’t release weight 2 main causes of overhunger How to fix it so your biochemistry is helping, not hurting your weight loss goals Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my websit...
Feb 09, 2024•15 min•Ep. 76
For many of us, stopping when we’ve had enough food (and not one bite more) is challenging. We eat past what our bodies actually need. Answer this 10 question self assessment to help you know where you should focus to reach your natural weight. I also explain specific overeating patterns and offer solutions so you can take next steps. In this episode you’ll learn: What you need most to stop overeating Examples of where we overeat and why Simple solutions for fear of wasting food, dealing with FO...
Jan 29, 2024•24 min•Ep. 75
Mindless eating is an easily overlooked piece of the puzzle when we’re trying to determine where overeating is happening. We often underestimate how much we’re eating when we mindlessly eat and also underestimate its affect on our weight. In this episode you’ll learn: Where mindless eating might be happening for you How to stop this type of overeating Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Jan 26, 2024•20 min•Ep. 74
If you’re feeling disappointed about the number on the scale today or in yourself because of what you ate yesterday, this is for you. As we strive toward our natural weight, disappointment is common. I’ll teach you what to do about it so that it doesn’t derail you. In this episode you’ll learn: 3 Steps to take when you’re disappointed Practical strategies to rev up fat burning and optimize your weight loss Links: @glucosegoddess Instagram: @mindful_shape Free Self Coaching Resources Interested i...
Jan 16, 2024•19 min•Ep. 73
Even when we want a sustainable, healthy way of eating and being around food it’s super easy to slip back into the overeat/over-restrict cycle. It’s no fun and usually leads to weight gain too. Let’s talk about how to course correct when you notice this creeping in. In this episode you’ll learn: When it’s likely to happen How diet mentality shows up and why it’s a problem 3 strategies to feel in control again Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by...
Jan 09, 2024•24 min•Ep. 72
This fear doesn’t have to turn into a self-fulfilling prophecy. Learn how this happens and exactly what to do about it. In this episode you’ll learn: Why this fear keeps creeping up despite your weight loss success 3 Sneaky ways it leads to weight gain What to do TODAY to clean this up Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Jan 05, 2024•19 min•Ep. 71
Marilyn is reaching her weight loss goals on HER terms this time. She’s open and honest about being at the point of seriously considering weight loss surgery when she came across my podcast and decided instead to try coaching first. She shares how she worked through fear and resistance and how she was able to stay consistent even when the scale wasn’t budging. If you’re feeling low or discouraged and in need of inspiration, this is a true transformation story you don’t want to miss. Follow Maril...
Dec 22, 2023•32 min•Ep. 70
How do we harness those unicorn days when the weight is coming off and it feels easy to not overeat? This episode has the 3 must-haves to maximize this time and keep up your momentum. In this episode you’ll learn: The missing piece in protocol planning Where to put your focus so that you keep winning no matter what How to recreate momentum when things go a little sideways Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Dec 18, 2023•20 min•Ep. 69
Find yourself turning to food when you’re stressed? Think you need to set yourself up for success or be more self-disciplined? It’s not true. Learn what really causes stress eating so that your efforts actually make a difference. In this episode you’ll learn: Strategies that sound good but don’t actually work IRL Why you stress eat over and over against your own will What you can do to stop stress related weight gain Instagram: @mindful_shape Free Self Coaching Resources Interested in getting co...
Dec 11, 2023•11 min•Ep. 68
My first episode after a 4 month maternity leave! And I too have a weight loss goal which I’ll share with you. In this episode you’ll learn: My personal weight loss goals now and how I’m approaching it What I’m tracking and what I’m not My new super simple method for handling cravings or urges to overeat EPISODE LINKS: Free Resources/Get on My Email List Get the Mindful Shape Protocol Planner Mindful Shape Website Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coach...
Nov 28, 2023•25 min•Ep. 66
Still find yourself entertaining ideas about super restrictive eating plans in order to see results as quickly as possible? If you need more proof for your brain to feel inspired about a slower, sustainable weight loss plan, listen in. I’m sharing another client story in which we dive into how she got out of quick-fix-mentality, how she redefined discomfort, and how she got through some challenging parts like weekends. She also talks about her perspective as a doctor; How do you stay motivated w...
Jul 24, 2023•22 min•Ep. 67
Hear from my client Jackeline who released not only the 15 lbs she came to me for, but even more valuable, a tonne of food drama. Her incredibly honest personal account of where she was and how she let go of her old way of thinking to finally release the weight and enjoy freedom around food will inspire you because it's possible for YOU too. Listen to learn how she did it. Check out her travel blog at fashionabledrifter.com Instagram: @mindful_shape Free Self Coaching Resources Interested in get...
May 19, 2023•19 min•Ep. 65
The most recent weight loss drugs seem better than ever so it’s no surprise that you may be considering them. If you’re stressed because you’re going back and forth, here’s a process that will walk you through how to decide. In this episode you’ll learn: How to make decisions The difference between decisions and outcomes How to explore your reasons Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Apr 03, 2023•22 min•Ep. 64
Have you ever been told to just listen to your body when it comes to eating and you’ll reach your natural weight? It sounds simple enough but if “intuitive eating” hasn’t worked for you, I’m going to explain why and help you figure out exactly when to listen to your body and when to rely on your mind to lose weight sustainably. In this episode you’ll learn: Why you can’t always listen to your body to tell you what or how much to eat When to rely on your mind and when to ignore it The most common...
Mar 30, 2023•20 min•Ep. 63
If you’re on the fence about taking the next step and inquiring about weight loss coaching, starting a course or joining a program, this will help you determine whether you really need it or not and set you up for success either way. In this episode you’ll learn: When you’re right on track going it alone Indicators you could benefit from additional support The only way to guarantee your results (no matter what you decide) Instagram: @mindful_shape Free Self Coaching Resources Interested in getti...
Mar 05, 2023•20 min•Ep. 62
Overdid it on the weekend? If you overindulged and are ready (but maybe not 100% motivated yet) to start up your weight loss plan again, here’s my guide to do it in a healthy, kind, and optimal way. In this episode you’ll learn: How to start again when you’re ready but not 100% willing How to change your past How to generate activation energy (motivation) How to drop shame and guilt about over indulging Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? G...
Feb 26, 2023•19 min•Ep. 61
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 problem The real reasons you haven’t been able to release the weight and what to do about it Instagram: ...
Feb 19, 2023•31 min•Ep. 60
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 Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Feb 15, 2023•20 min•Ep. 59
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: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfuls...
Feb 11, 2023•39 min•Ep. 58
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 harder My exciting personal update! Instagram: @mindful_shape Free Self Coaching Resources Interested...
Jan 20, 2023•23 min•Ep. 57
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 you lose weight without willpower What my personal standard are Instagram: @mindful_shape Free Self ...
Nov 29, 2022•16 min•Ep. 56
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 Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Nov 21, 2022•18 min•Ep. 55
