Needing a break from weight loss is really wanting to feel a sense of relief, to feel free, to know we have options. Let’s talk about how to make changes to your eating plan without going off the rails with food. In this episode you’ll learn: The top thinking trap to avoid when you’re “on a break” How to redefine freedom around food Unconventional food rules you’re welcome to steal from me Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my websit...
Dec 06, 2024•16 min•Ep. 114
You likely think of overeating as a form of self sabotage. We say things like I just keep doing this. I know what to do and yet I keep sabotaging myself. But when we believe that we are in fact sabotaging ourselves we are both the victim and the villian. A victim is helpless. A villain is just plain mean. But you are neither of those. Learn how to think differently about why you’re overeating in a way that will help stop it. In this episode you’ll learn: An alternative to labeling overeating as ...
Nov 28, 2024•13 min•Ep. 113
Ever wish you could eat whatever you wanted and be at your natural weight? You can, so long as what you want (your desire) is at a natural level. If you find yourself continually wanting more food than your body needs, you likely have both a physiological and emotional OVER desire for food. When we can reduce this to a natural desire, you won’t feel like you’re in a battle against yourself. You just won’t want all that food any more! In this episode you’ll learn: If you have physiological and/or...
Nov 20, 2024•14 min•Ep. 112
If you’ve been struggling with food and weight your whole life, it’s hard to imagine a life in which you don’t eat ice cream straight from the container after dinner. That’s because your self-concept when it comes to food and weight loss is based on previous failures. In this episode I challenge you to re-decide some assumptions you have about weight loss and yourself. In this episode you’ll learn: How your current self concept explains your food decisions What you might need to UNLEARN How to d...
Nov 13, 2024•12 min•Ep. 111
Whether it’s eating ice cream to ward off Sunday scaries or scarfing down handfuls of cashews before your next meeting, overeating from anxiety will impede your weight loss. Learn what to do so that your brain doesn’t even offer food as a suggestion when you feel anxious. In this episode you’ll learn: The mindset shift you need around anxiety What to do when you’re overeating because you’re feeling anxious How to handle real physical hunger when you’re also anxious Instagram: @mindful_shape Free...
Nov 06, 2024•11 min•Ep. 110
Weighing yourself on the scale is a helpful measurement when you’re trying to lose weight. But if it’s triggering you and making you feel like crap, the answer is not to avoid it, but to use it as an opportunity to manage your brain so that you can monitor progress. In this episode you’ll learn: All you need to know about weighing yourself How to overcome your fear of the scale Signs you have scale drama Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? ...
Oct 29, 2024•15 min•Ep. 109
After so many failed attempts to lose weight we start thinking we’re just someone who will forever struggle. But weight loss is simply a set of skills that with practice you can get better at no matter your history with food. Listen to identify which skills you are already good at, which you’re just ok at and which need a lot of work so that you have a road map that gets you to your goal weight. In this episode you’ll learn: The 7 Weight Loss Skills What you might need to “unlearn” How to have a...
Oct 23, 2024•24 min•Ep. 108
Showing up for yourself is easier said than done. Our brain resists change and offers up excuses instead, like “I’m an all or nothing person” or “I know what to do, but just can’t follow through.” But showing up doesn't need to be more work, more restriction. It can feel energizing - like you're becoming more of who you want to be. In this episode you’ll learn: How to get the most out of any weight loss workshop or training How to handle excuses your brain offers up What specifically gets in the...
Oct 16, 2024•21 min•Ep. 107
Some days are so easy to stay on track but other days are just…hard. You’re dragging yourself like a dead weight or it seems completely impossible to do what you need to do, like NOT eat the chips or bypass something sweet after dinner. Hello resistance. The surly teenage or stubborn toddler in all of us who refuses to make it simple and easy to eat right. In this episode you’ll learn: What resistance really is How you’re current thinking is creating more resistance What increases your willingne...
Oct 09, 2024•15 min•Ep. 106
We’re usually driven by despair, self-loathing, or even disgust to take that first big step and decide we want to release weight. But relying on negative emotions won’t sustain us for long. So what then? Let’s dive deep into the mindset shift needed to stay on track—moving from “I need to” or “I should” to “I’m worthy of this.” You’ll learn how to create a compelling vision for yourself that’s strong enough to keep you going, even when your brain tries to rationalize old habits and minimize your...
Oct 03, 2024•24 min•Ep. 105
When you’re determined, you’re unstoppable. You eat healthy, you stop at enough. But then you get tired, you eat the bread, a bit more ice cream and skip your workout. You fall out of belief that it’s working or even that it’s possible to lose weight at all. Learn how to cultivate determination to get in your workout, say no to the bread, feel in control with food and follow through despite feeling resistance and doubt. In this episode you’ll learn: The role of anticipation How to overcome resis...
Sep 17, 2024•17 min•Ep. 104
It’s very normal to feel discouraged when you’re trying to lose weight and improve your food choices. At some point you’re sick of the scale not budging or you’re mad at yourself for eating all that pizza AND popcorn. Feeling discouraged is inevitable - letting it sabotage you is not. In this episode you’ll learn: Why we so often get discouraged The two types of thinking that make us discouraged (and the specific thoughts to watch out for) 3 Tips to move out of being discouraged quickly Instagra...
Sep 12, 2024•21 min•Ep. 103
Answering some of the most common questions I get as a weight loss coach: 1. How many exceptions (indulgences) should I have? 2. How much weight can I expect to lose? 3. What do I do when my schedule conflicts with my eating plan? 4. What if I’m doing all the right things and the scale isn't moving? 5. What do I do when I’m eating out of control? Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Sep 04, 2024•21 min•Ep. 102
WWE performer, mother and just incredibly kind-hearted human, Beth shares her weight loss journey. Extreme yo-yo dieting and binge eating led to an added 25 lbs and the old tricks just didn't work any more. Find out exactly what she did to reach her goal weight and ditch diet mentality for good. Knowing someone else has gone through the body image stuff, weight fluctuations and food drama you have, AND come out the other side helps your brain believe it’s possible for YOU so listen closely and g...
Aug 21, 2024•52 min•Ep. 101
You know how you want to be eating, but you can’t seem to stick with it, you’re thinking about food way more than you’d like and you’d love to release excess fat and feel comfortable in your own skin. I’m sharing the process that’s helped my clients release 10 to 60 lbs AND keep it off for good. In this episode you’ll learn: The 4 main obstacles I see with my clients and how to overcome them The strategies and mindset tools you need so don’t gain the weight back Hard talk when it comes to depriv...
Aug 14, 2024•30 min•Ep. 100
Whether you regret how you ate last night, you’re frustrated that you still haven’t lost your COVID weight or you’re lamenting that you can’t get back to that “better” healthier version of you, it’s negatively impacting you NOW. Let’s fix that. In this episode you’ll learn: Why how you think about your past self matters 2 Self coaching questions to shift how you feel Why you DON’T need to forgive yourself Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me?...
Aug 07, 2024•12 min•Ep. 99
You might be unwittingly self sabotaging your weight loss efforts by 1. thinking it doesn’t matter THAT much OR 2. not letting yourself imagine what it would be like to be totally in charge around food and living at your goal weight. This episode will remind you that what you want truly DOES matter and it’s entirely possible for you. Yes YOU. In this episode you’ll learn: How to be nicer to your body even when you don’t feel it Why buying new clothes shouldn’t be put off any longer! How to think...
Jul 31, 2024•18 min•Ep. 98
Fasting is a proven weight loss strategy…unless you spin out and scarf down three bowls of Cheerios beforehand. Or you notice you’re using it to make up for those handfuls of chocolate chips you had alone in the kitchen. Fasting can trigger that old diet brain and make you feel even LESS in charge around food. Learn how to support yourself so that you can use fasting as an effective tool for balancing your hormones and losing weight. In this episode you’ll learn: The different types of overeatin...
Jul 29, 2024•21 min•Ep. 97
When it comes to nuts, fruit or yogurt your brain is saying, “No big deal, go ahead and eat up, it’s healthy!” But then you’re not seeing the weight come off and are getting frustrated. Or you know you’re a “volume-eater” but don’t know how to stop and you're in the valley of despair. It’s happening for valid reasons: your hormones and your thinking patterns. Let’s change both. In the episode you'll learn: Why it’s so tempting to overeat healthy food How to know if your hormones are off (hint: l...
Jul 17, 2024•21 min•Ep. 86
If your last attempt at weight loss didn’t work, it was due to your weight loss self concept, not your food plan. I’ll help you identify what that is so that you can feel confident in your plan or you’ll know exactly what to change so that you can release the weight you want. In this episode you’ll learn: That you’re not behind, you just need to update your self concept What to think instead to ensure success this time How to shift your self concept for permanent weight loss Instagram: @mindful_...
Jul 11, 2024•28 min•Ep. 95
If you could create the same results a weight loss drug offers without having to take it, would you? Of course! So in this episode we’ll explore how to reduce hunger, feel satiated sooner and end the food chatter. In this episode you’ll learn: How to reduce hunger naturally just by how you eat The key to feeling more satiated and what blocks it Why you’re constantly thinking about food and how to stop Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go ...
Jul 04, 2024•20 min•Ep. 94
Summer brings specific challenges for releasing weight - your friend saying, “C’mon just one more glass of wine”, wanting to have fun, being out of your routine and dealing with body image drama. We can easily slip into all-or-nothing mentality - either you're 100% in OR you’re in “screw it” mode. This episode will teach you how to get through the summer so you feel good about your food decisions AND good in your body. In this episode you’ll learn: The summer specific justifications your brain w...
Jun 28, 2024•20 min•Ep. 93
Reducing or removing alcohol can really help you release excess weight but how to do that when it’s part of every social occasion and it’s so much fun??? I promise it’s possible and it’s all how you think about it. This episode will help you feel in charge when it comes to drinking. In this episode you’ll learn: 4 Ways alcohol impacts weight loss How your current thinking is a roadblock How to reduce your drinking Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coach...
Jun 19, 2024•18 min•Ep. 92
When you’re feeling negative or in a rut, it’s due to negative thinking. It’s human to have negative thoughts so let’s talk about how to handle it so you can start feeling better. In this episode you’ll learn: How negative thinking shows up in weight loss How normal it is and where you might be going wrong in trying to fix it How to kick a negative thinking habit Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
Jun 12, 2024•24 min•Ep. 91
It’s one thing to release the weight, but it’s another to keep it off! If you can shift your focus toward the process more than the final goal, you can almost guarantee you’ll be able to maintain your weight loss. In this episode you’ll learn: Where high levels of motivation comes from What to do when motivation wanes Specific examples on what focussing on the process looks like Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulsh...
Jun 05, 2024•12 min•Ep. 90
Weight loss can be about more than an endless pursuit to conform your body into an outdated, idealized, and photoshopped beauty standard. I’m deconstructing diet mentality (the old paradigm) to what I think is a more contemporary, healthier and more effective approach to reaching your natural weight in a way that you can feel good about. In this episode you’ll learn: Why it makes sense you don’t want others to know you’re trying to lose weight What a NEW approach to weight loss looks like How to...
May 30, 2024•26 min•Ep. 89
This will inspire the mindset you need to stop any overeating that prevents you from losing weight. Let’s get your brain on board so instead of restriction and depriving yourself, eating responsibly is an act of self-connection. In this episode you’ll learn: Examples of upleveling your thoughts Weight Loss skills you can learn How to double down after a set back Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
May 22, 2024•16 min•Ep. 88
Sometimes we feel compelled to double down on our weight loss strategy to get results. If you’re about to launch into another “day one” (if you know, you know) here’s how to do it most effectively. In this episode you’ll learn: When does it make sense to double down Where to focus Pitfalls to avoid (or at least know about beforehand) Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com...
May 16, 2024•20 min•Ep. 87
A weight loss back-to-basics you-must-know-this refresher guide. Some of these weight loss tips you’ve heard before so I offer a deeper way of relating to them. Some tips will be NEW and, not to overstate things, but will truly change your life. If you don’t know, now you know. Whether you’ll be thrilled losing 5lbs, or you’re in it to win it with a 50 lb plus goal, start with these strategies to lose weight in a healthy, effective way that is kind to both you and your beautiful body. Instagram:...
May 01, 2024•27 min•Ep. 86
Even when you know how to eat healthy, you can feel a ton of resistance to following through, that it’s taking too long and it just feels like a struggle. No meal or workout plan solves that, but your brain can. In this episode you'll gain clarity on the overlooked skills, qualities, and beliefs shared by my most successful clients, providing a roadmap to focus YOUR efforts. In this episode you’ll learn: The weight loss success triad you’ve never heard of How to get through subtle and intense re...
Apr 24, 2024•32 min•Ep. 85
