Mindful Shape

When you’re down to those last few lbs, pain is no longer motivating you so it can be easy to make excuses - a glass or two of wine, a few handfuls of chips, dessert? Sure why not?! And months can go by without results. Let’s talk about what to focus on mentally so that you can get out of this common pattern and finally reach your desired body.You’ll learn:3 Mental Keys: Precision, Permission, DesireHow to spot if subconscious fears are getting in your wayHow 3 day food tracking can be your best leverageShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

You have literally every workout and meal plan for free at your fingertips right now so information isn’t the problem. If you’re not motivated to eat right and workout, it’s your mindset that needs help. In this episode I get specific on the 3 beliefs you need to have in order to take action on your plan. Because you can have the best strategy in the world but if you can’t get yourself to do it, it’s useless. You’ll learn:The mindset shift you need to feel motivated and take action3 questions you must ask yourself dailyHow to handle confusion and overwhelm Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

Use this framework for making your next big (or medium sized) decision…Decision Making Framework:1. Do you have all the information?2. Are you the only person that is involved in this decision?3. When do you want to make this decision?4. What are ALL the options? Narrow down to 2-3For each option, what are the reasons you WOULD choose itGo through reasons and circle the ones you love Which has the most options you love? Choose that!Notice fear that comes up for that choiceShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

We all have something that if we accomplished would change everything. It might be so close to our hearts that we’ve never even spoken it aloud. We’re terrified of the disappointment. In this episode I’ll share the critical elements you need to make this happen for you and why I included them in my program Shape Shift.You’ll learn:What stops us from going “all in” on our dreamsWhat matters other than taking action and mindsetWhat’s behind my decisions and creation of Shape Shift, my newest group coaching programShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

Challenging your capacity isn’t just “doing more” or being more productive. It’s a higher level of thinking and developing the skill of FEELING emotions in your body given the REAL limitations of life: your time, money, energy, attention, to reach your biggest goals.You’ll learn:The 3 types of capacity: Mental, Emotional & Behavioural and how to challenge each one to get unstuck and get more done with greater sense of joy and ease.Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

When was the last time you felt really, really good? Accomplished, proud, joyful. And then how long did you let yourself feel that until doubt, worry, complaint and resentment came in. Until you remembered how far you still have to go?You’ll learn:The sneaky ways our brains keep us from experiencing pleasure and what to do about itWhy you’ll never want to say, “Wouldn’t that be nice?” ever againA simple exercise to challenge your capacity to feel good Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

What if you needn't change a single thing except your thoughts to be more attractive immediately and belong in every room you’re in?  It’s true…Listen to learn how:To create a sense of belonging no matter the group setting: team meeting, a dinner party, or *cough cough* a group coaching program!To “become” more attractive without changing a thing about your appearanceThe ‘Liking Gap’ is impeding how likeable you currently see yourself Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

You know those days when it all feels easier? The outfit works, you look forward to working out and there’s zero food noise? You can flip that switch whenever you want. You’ll learn:How to transmute boredom and the mundaneness of lifeThe most important question to ask to cultivate ‘crush energy’6 specific ways to have a crush with your lifeShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

Whether it’s the injustices on the news, your internet being spotty or you’re mad at yourself for eating too many peanut butter coconut balls, anger lives inside us all. You’ll learn:Where there’s anger…there’s griefHow to dissolve resentmentA simple, effective 4 step method to diffuse anger in your most ragey moments Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

A more personal inside look into the changes happening behind the scenes of Mindful Shape and why. And if you've been struggling with releasing weight and food noise for too long, I share the missing and often overlooked piece that you MUST know to unlock the body you want.Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

If you know what to do but not doing it or you’re making progress but it feels like a slog there’s an opportunity to reframe the mundanity of working out and eating healthy. When it becomes more about who you want to be and claiming that as an identity you won’t just have incremental progress, you’ll experience a leap. You’ll learn:A reframe and specifically what to focus on to make healthy choices less mundane and more compellingWhat I’m doing and what I’m not doing to get into great shape this yearDetails about my new program Shape ShiftShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

When it comes to your health and body goals, strategy is not your problem. The problem is that change requires YOU to change. You need to become the version of you who’s done it. You want to weight 130 lbs - you need to eat like a 130 lb woman. You’ll learn:My new Identity Exercise A useful reframe on discomfortThe four steps of becoming the next version of you: Awareness, Embodiment, Aligned Action, TransformationShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

If you’re stagnating with your goals it might be due to this missing piece: High desire in a relaxed way.  Low desire - you don’t get there.High desire but stressed out? Either it’s not sustainable or just misery.You’ll learn:6 Specific strategies on how to tend to your desire todayWhat a “relaxed way” actually looks like and subtle or unseen impediments that make it harder than it needs to beShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

If you’re pretty good at releasing weight but just as skilled gaining it right back, there’s a term for this: Success Intolerance! Let’s explore how this shows up so you can fully understand it and recognize it when it happens to you so that you can ensure you maintain your results and continue on to your desired weight and body.You’ll learn:What ‘Success Intolerance’ is so you can spot it and deal with it head onThe 4 D’s of how Success Intolerance shows up in your brain: Dominate, Deflect, Dismiss, DesireHow to avoid Success Intolerance My favorite 1 min journal prompt to help shift your identity Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

A case for making one big goal and really going for it this year. I’ll outline the 4 steps to make it happen whether you want to get in the best shape of your life, genuinely love your body at any size or write your novel. In this episode you’ll learn:The 4 steps to approaching a big goal: Get clear, Embodiment, Take aligned action, Transform into a new identityHow you can incorporate identity work into achieving a big goalHow to make progress with your goal when you feel stuckShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

I want to share Samhita’s story with you because I think it speaks to specific mindset shifts she made that took her from stuck at zero lbs lost to finally getting some traction and then releasing 11lbs. We talk about:how she first had to get honest with yourself and overcome her challenge of giving up without seeing the scale go down. how she was able to feel proud despite the lack of scale results bc of her efforts and who she’s being and the decisions she’s making. how she’s making weight loss enjoyable on her terms.and why she let go of deadlines and started measuring input metrics and how that effected her weight lossBUY Intentional Indulgence $22 (Available until Jan. 5th 2026)Check out Samhita's planner company Bright Beta or on IG @brightbeta.coShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

The moments you feel least motivated are the ones that matter most. If you often start strong but slip into “mini-quits,” this episode will show you how to access a grounded, steady version of yourself who stays the course no matter what the scale is doing or when you’ve already “screwed up” by eating that cookie.In this episode you’ll learn:how to reconnect with the inner strength you already have redirect your brain when it drifts toward old patternstap into a deeper sense of follow-through around food and self-careShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

Food noise! That incessant mental chatter about food that drives our behaviour and basically torments us. If you often feel like there’s a battle in your head about when to eat, what to eat and a lot of, I shouldn’t have eaten that, this is for you! This is an edited version of a live training workshop I did. You’ll learn:How to deal with food noise in real timeHow to use food to balance hormones and quiet food noiseWhat to do about sugar and flourWhat is being metabolically flexible and how we get thereHow to use hunger as a tool in weight lossBONUS! WATCH this LIVE training here!Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

You likely get that you’re not the only one who’s dealing with food noise and not feeling great in your body, but it sure feels like it sometimes. It can help to hear another person’s story. Today you’ll hear from my client Tammy who started working with me following a painful breakup. Even with decades of nutrition and fitness knowledge, she wasn’t making progress with her weight.  Hear how she released 30lbs by transcending emotional eating and how food no longer has power over her: no more snack bags on trips, pantry raids, emergency snacks, or overeating spirals.In this episode you’ll learn:How she not just understanding the skills of weight loss conceptually, but embodies themHow journaling can become a breakthrough toolHow she’s transforming perfectionism and all or nothing thinking Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

You just need to follow through. Be more consistent right? Wrong. Well kinda. If you only listen to ONE of my podcast episodes, please let it be this one!In this episode you’ll learn:Why trying harder is just spinning your wheelsHow to challenge your current capacityA 1 min real time somatic exercise to make following through accessible and automaticShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

If you ever feel confused, overwhelmed, and disillusioned with all the weight loss or general advice out there, I want to help you navigate that with an experimental approach. Learn how to cut through all that noise and run a personal experiment of your own with 3 simple steps. In this episode you’ll learn:How to deal with the information overload around fat loss3 Mindsets that keep you stuck: Cynical, Escapist, PerfectionistThe do’s and don’t to enjoy the process Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

At 64, Wendy only had 10-15 lbs she wanted to release but had spent her life 'white knuckling' with food. Hear how she stopped 'food noise' by aligning mind, body and spirit. We chat about trusting yourself, shifting current beliefs, and even how contentment can be the thief of joy. If releasing weight and food restriction seem like a drag for you, listen in for a fresh perspective.You’ll learn:Her four bite strategyProof that it is actually possible to stop food noise no matter how long it’s been a part of your lifeEvidence for your brain to believe you actually CAN eat one piece of pizza without feeling deprivedVisit cahyacenter.orgShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

Part 2! Readiness isn't a feeling, it's a way of thinking that you go back to over and over again. Go back to the previous episode if you haven't already listened to part 1. Here we finish the checklist to help you identify if you're truly ready for change and if not, where to focus your thinking.Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

We all have something we’d like to change whether it’s getting stronger, releasing that 15 lbs, getting better sleep, drinking less... But change is hard. Our brains are not inclined to change. In Part 1 of this two part series,  I’ll introduce a ‘readiness checklist’ to help you identify if you’re ready to take on that new workout or weight loss plan and if you’re not, exactly where to focus to GET yourself ready for real change so it’s not just another failed attempt.Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

Is this you? You have a few chips and it spirals into the whole bag, an entire day or whole weekend of overeating. You feel tempted by one-size-fits-all meal plans that you never end up following. You stop tracking your food or planning meals because you didn’t do it yesterday which means your 4 day streak is over, so you think, screw it. This episode is for you.In this episode you’ll learn:That even though you’re not a “perfectionist,” perfectionism is likely derailing youWhy 100% every day is the wrong goalThe mindset shift you need to get out of all or nothing thinkingShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

After gaining 30 lbs over six years, my client Amy was feeling desperate and stuck. We talk about her decision to get coaching, how she handles indulgences on the weekends, and the specific keys to releasing the weight while feeling energetic and confident. Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

Are you a sweets or savoury person? A go-with-the-flow type? Someone who struggles with their weight? Identities shape our behavior; whether we say no to dessert or buy a bottle of wine on a Tuesday night. With zero judgement, we’ll uncover them to see how they might be impeding your fat loss goals and you’ll learn how to start letting them go.In this episode you’ll learn:How doing identity work can help you with your food and body goals3 mistakes to avoid when you’re trying to changeThe key to changing your identityShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

A special guest episode with my sister Krista Olsen in which we explore the Netflix doc: Fit for TV - the reality of the biggest loser. We examine this show from our current vantage point - what it tells us about the cultural narrative about weight and weight loss that we were in at that time (2004 - 2016).We get into the weeds on our personal impact and speculate the broader impact; In what ways was this show harmful and in what ways was it helpful? Contact Krista:IG: @lil_inbetweenEmail: [email protected] Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

That workout that you don’t feel like doing, that popcorn you really can’t say no to? That feeling? That’s resistance. In this episode we explore resistance through the hermetic principle of polarity; How we can shift from resisting what we know is best for us into acceptance so that we can follow through and reach our desired health and weight loss goals, finally!In this episode you’ll learn:How resistance shows up in obvious AND subtle ways so you know where to spot it and plan for it Three mindset shifts you need to embrace resistance and let it get you closer to what you wantResistance as seen through the lens of hermeticism Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

Map out a weight loss strategy that will withstand temptation and lack of motivation. Pick a goal and then I’ll walk you through EXACTLY how to make it inevitable. Get ready to reinvent how you think about and treat yourself and your body.In this episode you’ll learn:My 11 step guide to achieve your health goal (for real this time)How to avoid being overwhelmed and confused and feel focussed and clear insteadThe 3 emotional states you’ll need to stick to your plan and how to cultivate themShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

Get a customized strategy based on your dominant stress response: fight, flight, freeze, fawn, that will help you stay consistent and on track with your eating. Learn simple exercises and techniques to balance your nervous system. Plus find out the specific qualities and skills your stress response type needs to cultivate to really see a difference in how you’re showing up with your health and weight loss goals. In this episode you’ll learn:The simple exercises and techniques your stress response needs to get into balance and feel safe and connectedWhich qualities you need to cultivate most, given your stress response: self-compassion, expression, leadership…The specific skills you could focus on that will stop you from overeating based on your dominant stress responseShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

The key to success is consistency. So…what’s the key to consistency? Although you’ve likely heard of the four stress responses: fight, flight, freeze, fawn, you’ve probably not connected that to staying on track when your brain is fixated on chocolate. In this episode you’ll learn:Why understanding this will lesson the shame from getting off track and overindulging How to identify YOUR dominant nervous system responseThe specific overeating behaviors that reflect your nervous system responseShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

Weight loss inspiration that’s relatable and doable. In this episode you’ll meet my client Jessica who shares how she shifted from being an emotional eater, turning to food for relaxation, fun and entertainment to genuinely feeling like it’s easy to say no to sugar. Oh, and she released 30lbs without being in a rush about it. Enjoy!Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

If you’ve released some weight recently and are noticing you’re starting to slip - going for a third or fourth piece of pizza, spoon in the Haagen-Dazs, that glass of wine Tuesday AND Wednesday night OR how you’re eating and feeling about your body is just okay, not terrible, but fine; It’s easy to get complacent and overeat and drink. In this episode I’m going to jolt your perspective on seemingly benign justifications to overindulge so you stop feeling deprived and start feeling in charge.In this episode you’ll learn:How to respond when your brain says, “It won’t make that much difference, I can get back on track tomorrow.”Why it’s hard to visualize your dream bodyThe mindset shift you need to stop feeling deprived no matter what weight loss strategy you want to doShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

When food is the main method to relax and have fun, it’s easy to overindulge at the expense of our wellbeing. Whether you’re mindlessly eating after dinner or trying to white knuckle your way through and NOT give in to the ice cream or glass of wine, this episode is going to give you a proven strategy that doesn’t rely on willpower.In this episode you’ll learn:How I use goals with clients: as lighthouses, not destinationsWhere to focus if you’re snacking after dinnerA strategy and mindset that will shift you out of overeating for fun and relaxation and into following through Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

A belief is an acceptance that something is true and is based on thoughts you’ve had over and over. I’ve curated the top most powerful beliefs to have if you’re wanting to be in charge around food and feel good in your body. And for any that feel like a stretch, a specific 8 step process for believing them. In this episode you’ll learn:The specific thoughts that if you believe, will ensure an improved relationship with food and your bodyAn 8 step process for believing a new thoughtShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

We feel terrible when we do it, but we can’t help but compare ourselves and our bodies and feel envious. Let’s talk about why this happens and how to turn this gross feeling into a healthy, re-connection with yourself and resolve for what you want most.In this episode you’ll learn:Why it’s normal to compare How to reframe “It’s not fair” and “Why don’t I have that?” How to transmute envy into wisdom Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

Create safety in your nervous system and align your subconscious mind with releasing anything you no longer need - stored, stagnant energy of any kind. Sit back, relax and enjoy this 5 minute guided meditation to reconnect, release anything you no longer need and cultivate trust with your body. Add this 5 min meditation into your go-to restorative practices and listen as often as you like. Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

What if body fat is just stored energy waiting to be released? Yes, stored energy from excess eating, but also emotional storage. If your outer weight is a mirror to your inner weight, let’s lighten the load shall we?Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

Today you’ll meet one of my clients Sue. You’ll come away inspired not only by her story and her 50lb weight loss, but her renewed lease on life and refreshing perspective on weight loss. We talk about how she shifted being panicked about hunger to befriending it, how her learning mindset was key to her success and specifically what that looked like in the program. She talks about how she incorporated “natural pleasures” to lower her interest in indulging with food, weight loss as self care rather than punishment and lots more. I hope you see a little of yourself in Sue, recognizing your own dedication, commitment and reverence for your body and your life- and that by listening to this episode all of those qualities are amplified within you. Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

There’s no amount of thought work, green juice or yoga that’s going to ensure you never feel bad. We can’t control that life is balanced between negative and positive, but we can often control which negative and which positive we choose. So in this episode I’m talking about emotional tradeoffs; how to choose your negative emotion in order to achieve what you want rather than experiencing negative emotion by default.In this episode you’ll learn:Which negative emotions keep you stuck and which help move you forward.To see emotions as fuel The mindset shift you need when you feel lousyShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

Meet my client Cynthia. She shares her honest and relatable experience of transforming her relationship with food, body, and herself and reaching your desired weight. If you've ever felt like you're intellectually aware of what needs to change but are still stuck, this episode will deeply resonate with you.When we started she felt stuck in temporary success and long-term frustration and through our work together, she uncovered hidden thought errors, learned how to regulate emotions without relying on food, and built sustainable habits rooted in self-compassion rather than white-knuckled discipline.She opens up about what surprised her the most—how tenderness and curiosity became the foundation for lasting change, and how she slowly began to see herself differently after years of struggling. We talk about the power of having a compelling vision—not as a future ideal, but as an anchoring belief about who you are today. She opens up about letting go of food panic, becoming more intentional with wine and celebration, and redefining success as small, consistent steps rather than perfection. Her story is a beautiful reminder that weight loss isn’t just physical—it’s emotional, it's about our self concept, and deeply human. Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

How often do you regret what you eat? Like eating that leftover easter chocolate. It wasn’t even good quality.Oftentimes we eat really healthy food but regret the amount of food we ate. We look down and the whole bag is empty. The whole sleeve of crackers is gone. How did that happen? Regret can be one of our most powerful emotional reminders that reflection, change and growth are available and necessary. In this episode you’ll learn:5 Self Coaching Questions to answer if you’re experiencing regretShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

When it comes to releasing excess weight you don't automatically think, the key is cultivating more aliveness, presence and curiosity, but it works! Today I'm talking about two types of awareness: cognitive awareness (I know why I do what I do) and embodied awareness (I know what I’m feeling) and how we can use them to help us reach our desired weight and feel in charge around food.In this episode you’ll learn:A new way to think about dopamine, snacking and doomscrollingWhy curiosity is the most underrated skill in releasing weightLinks mentioned: Raptitude.comShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

We often say things like, “there’s a part of me that wants to be healthy and reach my goal weight but another part just wants to say, I’m too tired, I’m just going to eat what I want right now.” And it’s a battle between these two versions of ourselves. We call it self-sabotage.In this episode you’ll learn:How to recognize and embrace different versions of yourself and utilize this concept to help you become more of the person you want to beWhy watching a Black Mirror episode might help you be your own bestie, for REALShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

Your brain is a beautiful tool and left to it's own devices will likely offer up justifications to over indulge at the expense of feeling how you want to feel in your body. If you've ever overeaten because you had a long day, it wasn't because you lacked willpower, it was only because your brain needed relief and offered up the thought to eat. We need to understand this and instead of blaming ourselves, develop self awareness and practice superthinking - being intentional with thoughts that serve you. In this episode you’ll learn:Why it’s negative thinking is the normA simple 3 step superthinking practice My go-to “super” or “nourishing” thoughtsShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

If…you avoid weighing yourself, you tell yourself you have no self-discipline, or sharing what you ate yesterday with your bestie triggers a panic attack, listen up. These are signs you’re missing the untapped power in being honest with yourself about what you truly want, where we’re at now and your relationship with food. True honesty is compassionate, not critical, and when we do it right, we get the opportunity to explore the real reasons behind overeating or over-drinking—often emotional discomfort or unmet needs. In this episode you’ll learn:Practical examples of honesty in a weight loss contextHow honesty can help you reach your desired weightWhat blocks us from being honest with ourselves and how to overcome thatShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

It’s not just about weight loss. It’s about becoming mentally stronger. That requires you to ride out all the ups and downs (let’s be real, the downs) along the way. So instead of saying screw it at 3pm and having the blueberry muffin, you’re mentally capable of handling that moment without it. Those moments add up over the weeks and months and make your desired weight inevitable. In this episode you’ll learn:How to dramatically shift how you handle tough moments by understanding the concept “The Dip”2 Reasons you’ll quit and how to avoid them4 Mindset shifts you need to make your desired weight inevitable.Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

What do you want? No really, what do you spend your time wanting? Is your thinking going to excess food, alcohol or escapism? How much time is spent wanting what you already have or want to create? Your desire drives your direction, whether you go to yoga or put it off. Directing our desire is something we can and should do on purpose. In this episode you’ll learn:The concept of Desire CapacityHow to actively want, so excess food is less interestingHow to make the weight loss process more desirable so it’s easier and more empoweringShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

Feeling off? Unfocussed? Less motivated? A bit out of control? If it’s not happening today, it will in the future because you’re a beautiful human in all of her humanity. In this episode I want to help you create your own unique plan to handle “a funk” so that you don’t turn to eating or drinking more than you’d like. In this episode you’ll learn:You’re not alone in your funk! How it can show up differently in different peopleHow I approach this personally Three categories to consider for restoration practices: Thinking, Emotion, SensoryMentions: https://www.youtube.com/@THELUNEINNATEShape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com