Mindful Shape
104 episodes - English - Latest episode: about 5 hours 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
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...
46 When Food is Fun
July 13, 2022 22:00 - 24 minutes - 17.1 MBDon’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 tra...
45 Not Making Progress
June 15, 2022 18:00 - 11 minutes - 7.67 MBWhen 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 Webs...
44 What to Do About Other People
June 09, 2022 20:00 - 22 minutes - 15.3 MBAs 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 ...
Emotion Processing Technique
May 25, 2022 02:00 - 5 minutes - 3.62 MBWhether 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, colo...
43 Emotional Eating
May 20, 2022 16:00 - 32 minutes - 22.5 MBLet’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 thinkin...
42 When You Know What to Do But Aren't Doing It
April 14, 2022 20:00 - 24 minutes - 17 MBWe 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. I...
41 Feeling Impatient
March 29, 2022 19:00 - 16 minutes - 11.4 MBAre 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...
40 Dopamine & Weight Loss
February 16, 2022 23:00 - 38 minutes - 26.1 MBWhether 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 neuroscienc...
39 Daily Success Habits for Weight Loss
January 27, 2022 01:00 - 37 minutes - 25.7 MBWhat 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 mirr...
38 Exercise for Weight Loss?
January 06, 2022 22:00 - 11 minutes - 7.79 MBHow 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 trans...
37 When is the Right Time to Lose Weight?
December 01, 2021 00:00 - 18 minutes - 12.8 MBThere’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 T...
36 When it Feels Too Hard
November 17, 2021 18:00 - 24 minutes - 17 MBIf 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 h...
35 Vacations & the Holidays
November 10, 2021 22:00 - 12 minutes - 8.77 MBGoing 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.min...
34 Overcoming Negativity
October 28, 2021 22:00 - 15 minutes - 10.9 MBWhether 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 tr...
34 Overcoming Negativity
October 28, 2021 22:00 - 15 minutes - 10.9 MBWhether 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 tr...
33 Self Reflection for Weight Loss
October 15, 2021 22:00 - 24 minutes - 17 MBWeight 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...
32 Success Mentality in Weight Loss
September 24, 2021 21:00 - 17 minutes - 12.3 MBFor 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 los...
32 Success Mentality in Weight Loss
September 24, 2021 21:00 - 17 minutes - 12.3 MBFor 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 los...
BONUS Client Session 1 Confusion & Perfectionism
September 21, 2021 21:00 - 23 minutes - 16.2 MBListen in on a REAL client coaching session to see what weight loss coaching is like. You'll hear how indulging in confusion and perfectionism can sabotage our weight loss efforts even when we KNOW how to eat healthy. If you want a FREE 30 min session like this for the podcast, book directly in my calendar here or email me at [email protected] Instagram: @mindful_shape Freebies! https://www.mindfulshape.com/resources
31 Thinking You Deserve a Treat
September 18, 2021 21:00 - 20 minutes - 13.8 MBWhat 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 ...
30 Using Failure to Get Closer to Your Weight Loss Goal
September 05, 2021 23:00 - 21 minutes - 14.6 MBNobody 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...
29 Weight Loss Decisions for Success
August 26, 2021 15:00 - 25 minutes - 17.3 MBYou 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 ...
28 Staying Committed for the Duration
August 12, 2021 20:00 - 23 minutes - 15.9 MBWe 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,...
27 Boosting Your Self-Esteem Through Weight Loss
July 31, 2021 22:00 - 24 minutes - 16.9 MBOne 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. ...
26 Self Sabotage - Embrace Your Inner Rebel
July 18, 2021 17:00 - 23 minutes - 16.4 MBOften 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 lea...
26 Self Sabotage - Embrace Your Inner Rebel
July 18, 2021 17:00 - 23 minutes - 16.4 MBOften 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 lea...
25 Overcome Any Weight Loss Obstacle
July 10, 2021 20:00 - 26 minutes - 17.9 MBAre 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 ep...
24 Drop 10lbs with this Self-Coaching Tool
June 25, 2021 00:00 - 31 minutes - 21.6 MBWhat 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 ...
24 Drop 10lbs Using this Self-Coaching Tool
June 25, 2021 00:00 - 31 minutes - 21.6 MBWhat 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 ...
23 How to Love Your Body (even when you're resistant)
June 15, 2021 21:00 - 12 minutes - 8.94 MBHow 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...
22 Overcome the 4 Most Common Fears that Prevent You From Losing Weight
December 14, 2020 13:00 - 15 minutes - 10.7 MBIn 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 e...
21 What Success Looks Like During the Holidays
December 07, 2020 13:00 - 16 minutes - 11.2 MBThe 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: mi...
20 The Best Motivation Strategies for Long Term Weight Loss
November 30, 2020 13:00 - 27 minutes - 18.7 MBFeeling 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 ...
19 Weight Set Point
November 23, 2020 13:00 - 20 minutes - 13.9 MBWhat 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 ...
18 A Healthy Relationship with Food
November 13, 2020 23:00 - 20 minutes - 13.8 MBWhat 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 a...
17 Hunger
June 07, 2020 19:00 - 15 minutes - 10.6 MBLet’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 ...
16 RAIN Practice - Part 2
May 24, 2020 20:00 - 6 minutes - 4.44 MBThe 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 fo...
15 RAIN Practice for Difficult Feelings - Part 1
May 24, 2020 20:00 - 17 minutes - 11.7 MBStuck 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 fu...
16 RAIN Practice - Part 2
May 24, 2020 20:00 - 6 minutes - 4.44 MBThe 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 fo...
14 Reinventing Yourself
May 13, 2020 04:00 - 19 minutes - 13.7 MBIn 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...
13 Body Scan Meditation by Rena Chadwick - Part 2
May 04, 2020 03:00 - 11 minutes - 7.66 MBContinuing 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/ The full transcript Instagram: @mindful_shape Free Self Coaching Resources...
12 Meditate to Release Weight - Part 1
May 04, 2020 01:00 - 20 minutes - 14.3 MBIf 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 media...
11 Staying on Track in a Crisis
April 04, 2020 03:00 - 21 minutes - 14.9 MBHow 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 desp...
10 Need a Pep Talk?
March 16, 2020 08:00 - 12 minutes - 8.57 MBThis 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 The full transcript Instagram: @mindful_shape Free Sel...
09 Body Image
March 09, 2020 08:00 - 11 minutes - 8.07 MBHow 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com
08 Black & White Thinking
March 02, 2020 09:00 - 15 minutes - 10.3 MBThis 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 Ho...
07 Four Phases of Weight Loss
February 24, 2020 09:00 - 19 minutes - 13.3 MBIf 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 tr...
06 Mindful Inquiry Model
February 17, 2020 09:00 - 8 minutes - 5.91 MBIn 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshap...
05 Natural Vs Concentrated Pleasure
February 10, 2020 09:00 - 11 minutes - 7.58 MBIn 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com