Mindful Shape
103 episodes - English - Latest episode: 7 days ago -If you’ve been dieting and exercising your whole life and have yet to reach your weight-loss goal and keep it off, this podcast is for you! Most programs solve for the effect (the excess weight) but not the overeating problem - the reasons why you put on the extra weight in the first place. In each episode you’ll learn how to master your thinking so you can banish self-sabotage, feel at peace with food and finally experience life in the body you secretly know is your natural shape. Let’s do it together. Find Free PDF Handouts at mindfulshape.com/resources
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Episodes
94 Natural Ozempic Weight Loss
July 04, 2024 20:00 - 19 minutes - 13.6 MBIf 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resources ...
93 All or Nothing Mentality During Summer
June 28, 2024 22:00 - 20 minutes - 14 MBSummer 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...
92 Alcohol & Weight Loss
June 19, 2024 22:00 - 17 minutes - 12.2 MBReducing 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 The full transcript Instagram: @mindful_shape Free Self Coaching ...
91 Negative Thinking
June 12, 2024 21:00 - 23 minutes - 16.3 MBWhen 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go...
90 Maintaining Your Weight Loss Success
June 05, 2024 17:00 - 12 minutes - 8.57 MBIt’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 The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting c...
89 Creating a Paradigm Shift
May 30, 2024 18:00 - 25 minutes - 17.7 MBWeight 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...
88 Believe in Yourself
May 22, 2024 10:00 - 15 minutes - 10.8 MBThis 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go t...
87 Doubling Down
May 16, 2024 18:00 - 19 minutes - 13.5 MBSometimes 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) The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.co...
86 Practical Weight Loss Tips
May 01, 2024 12:00 - 27 minutes - 18.6 MBA 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. The ...
85 What You REALLY Need to Succeed at Weight Loss
April 24, 2024 21:00 - 32 minutes - 22.2 MBEven 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 int...
84 How to Stay Committed
April 10, 2024 10:00 - 21 minutes - 14.6 MBWeight 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 Th...
83 Having Your Own Back
April 03, 2024 10:00 - 18 minutes - 12.5 MBHaving 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 The ful...
82 Creating a Sense of Success
March 27, 2024 20:00 - 18 minutes - 13 MBTrying 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 in...
81 Weighing Yourself
March 19, 2024 21:00 - 16 minutes - 11.2 MBThe 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com
80 The Follow Through Factor
March 14, 2024 21:00 - 15 minutes - 11 MBAny 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 The full transcript Instagram: @m...
79 Success Mindset - Sarah’s Story
February 28, 2024 14:00 - 19 minutes - 13.2 MBWant 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 i...
78 Secret Eating
February 22, 2024 23:00 - 14 minutes - 10.3 MBIf 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 The full transcript Instagram: @mindful_shape Free Se...
77 When You've Gained Weight Back
February 15, 2024 21:00 - 17 minutes - 11.9 MBWe 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by m...
76 Overhunger Explained
February 09, 2024 00:00 - 15 minutes - 10.4 MBIf 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in...
75 Overeating Self Assessment Exercise
January 29, 2024 21:00 - 23 minutes - 16.2 MBFor 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...
74 Mindless Eating
January 26, 2024 19:00 - 20 minutes - 14 MBMindless 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my websit...
73 Dealing With Disappointment
January 16, 2024 19:00 - 19 minutes - 13.1 MBIf 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 The full transcript Instagram: @mindful_shape Free ...
72 Slipping Back Into Diet Mentality
January 09, 2024 20:00 - 24 minutes - 16.6 MBEven 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resou...
71 Fear of Gaining the Weight Back
January 05, 2024 22:00 - 19 minutes - 13.3 MBThis 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com
70 This is Your Time - Marilyn's Story
December 22, 2023 13:00 - 32 minutes - 22 MBMarilyn 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. Follo...
69 Keeping Up Momentum
December 18, 2023 11:00 - 19 minutes - 13.4 MBHow 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached b...
68 How to Stop Stress Eating
December 11, 2023 13:00 - 11 minutes - 7.64 MBFind 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 The full transcript Instagram: @mindful_shape Free Self Coachi...
66 How I'm Releasing the Baby Weight
November 28, 2023 20:00 - 25 minutes - 17.4 MBMy 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 The full transcript Instagram: @mindful_shape Free Self Co...
67 You Can Do This Too - Karen's Story
July 24, 2023 23:00 - 21 minutes - 15.1 MBStill 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 motivat...
65 Ending Food Drama - Jackeline's Story
May 19, 2023 21:00 - 19 minutes - 13.1 MBHear 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 The full transcript Instagram: @mindful_shape Free Self Co...
64 On the Fence About Weight Loss Medication?
April 03, 2023 21:00 - 22 minutes - 15.3 MBThe 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website...
63 Which is better, listening to your mind or body?
March 30, 2023 17:00 - 20 minutes - 14 MBHave 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 mos...
63 Which is Better, Listening to Your Mind or Body?
March 30, 2023 17:00 - 20 minutes - 14 MBHave 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 mos...
62 When to Get Help or Keep Trying on Your Own
March 05, 2023 08:00 - 20 minutes - 13.9 MBIf 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) The full transcript Instagram: @mindful_shape Free Self Co...
61 A Mental Restart
February 26, 2023 23:00 - 18 minutes - 12.9 MBOverdid 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resource...
60 What’s Getting In Your Way - Problems & Solutions
February 19, 2023 08:00 - 30 minutes - 21.2 MBWhat 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 T...
59 Ditching Diet Mentality Shayla's Story
February 15, 2023 18:00 - 19 minutes - 13.7 MBIf 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. The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com
58 How to Trust Yourself Around Food
February 11, 2023 00:00 - 38 minutes - 26.6 MBGet 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getti...
57 Weight Loss Strategy During Challenging Times
January 20, 2023 22:00 - 22 minutes - 15.8 MBWhen 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! The full transcript Instagram: @mindful_shape Fre...
56 Choosing Your Standards
November 29, 2022 18:00 - 16 minutes - 11.2 MBHave 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 The full transcript I...
55 Mental Prep for the Holidays
November 21, 2022 21:00 - 17 minutes - 12.1 MBFeeling 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) The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com
54 What's Possible for You? Pam's Story
November 16, 2022 18:00 - 18 minutes - 12.5 MBEver 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....
53 Get Out of Weight Goal Drama
October 25, 2022 23:00 - 19 minutes - 13.3 MBYou 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me...
52 Create a Breakthrough
October 18, 2022 17:00 - 12 minutes - 8.74 MBFeeling 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getti...
51 When You Just Don't Want To
October 10, 2022 22:00 - 20 minutes - 13.8 MBWhether 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: ...
50 How to Stop Overthinking Food
October 05, 2022 18:00 - 21 minutes - 14.5 MBThinking 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.mindfu...
49 Getting Back on Track Easily
September 22, 2022 20:00 - 14 minutes - 9.98 MBHave 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/resource...
48 Worst Weight Loss Maintenance Myth
August 16, 2022 15:00 - 19 minutes - 13.4 MBAre 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 o...
48 Worst Weight Loss Maintenance Myth
August 16, 2022 15:00 - 19 minutes - 13.4 MBAre 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 o...
47 Feeling Like You Need a Break
July 26, 2022 23:00 - 18 minutes - 12.4 MBDo 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.mindfu...