Mindful Shape

Weight loss doesn’t happen by signing up for a new program, getting rid of all your "fat" clothes so there's no going back or booking a flight to Hawaii for motivation. It happens by staying committed; doing all the boring, tedious, hardwork of following through.In this episode you’ll learn:Why self-loathing OR being super excited about your goal doesn’t work to motivate youWhy commitment wears off even when things are going wellHow to quickly tap into your commitment at any time The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com Weight Loss Reinvention Course

Having your own back means following through on your eating plan, but it’s also about what happens when you eat off your plan too. Today we explore what advocating for yourself and your weight loss goal means and how to do it more often.In this episode you’ll learn:What having your own back is and isn’tWhy 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 full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com Weight Loss Reinvention Course

Trying to lose weight when you constantly feel like you’re failing at it, is like trying to swim with kettlebells attached to your feet. Losing weight is an optional endeavor and can and should feel empowering not self-punishing. This episode will teach you how to create a sense of success along your journey. In this episode you’ll learn:How to tap into that feeling of success What a new approach to weight loss is and is notWhy now’s the perfect time to let go of old ways (yes, it involves the planets) The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com Weight Loss Reinvention Course

The scale can be a useful tool in measuring our weight loss, but unless we know how to manage our mind, it can lead us into a negativity spiral and even lead to weight gain. In this episode you’ll learn:What’s to be gained by using the scaleWhy it makes sense you’re avoiding itHow 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 Weight Loss Reinvention Course

Any weight loss program WILL work so long as you can follow through and stick to it. So Iet’s talk about what to do when you have conflicting desires. You have the desire to follow through on your weight loss plan AND the desire to eat.In this episode you’ll learn:When to double down on yourselfThe biggest mistake you’re making in trying to follow throughA 5 min strategy to follow through when it feels especially hard to stick with your program  The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com Weight Loss Reinvention Course

Want to adopt a mindset that will get weight loss results? Listen to Sarah’s personal coaching journey to hear exactly what she did. She went from releasing less than 1lb per month on her own to accelerating her weight loss and creating an approach to food she can use long term.In this episode you’ll learn:How to use the scale to your advantageHow to avoid “screw it” modeHow to connect the dots between food and weight to what’s happening in your life (without judging yourself about it) The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com Weight Loss Reinvention Course

If you think you’re the only one eating in secret, well think again. Let’s remove any shame that comes up and talk about strategies to stop letting this impact your relationship with yourself, food and your chances of reaching your desired weight. In this episode you’ll learn:Examples of secret eating I hear from clientsThe 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 Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com Weight Loss Reinvention Course

We can feel especially terrible when we’ve recently gained some weight back. Let’s explore the deeper reasons why we feel so badly and talk about what to do next if you’re currently dealing with this.In this episode you’ll learn:What research says about feeling beautifulTo separate your self-worth from your bodyHow 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 me? Go to my website mindfulshape.com Weight Loss Reinvention Course

If you feel like your cravings are out of control or you often get hangry, overhunger is to blame. Knowing what to do about it could be the missing piece to releasing your next 10lbs.In this episode you’ll learn:How to identify if overhunger is the reason you can’t release weight2 main causes of overhungerHow 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 getting coached by me? Go to my website mindfulshape.com Weight Loss Reinvention Course

For many of us, stopping when we’ve had enough food (and not one bite more) is challenging. We eat past what our bodies actually need. Answer this 10 question self assessment to help you know where you should focus to reach your natural weight. I also explain specific overeating patterns and offer solutions so you can take next steps.In this episode you’ll learn:What you need most to stop overeatingExamples of where we overeat and whySimple solutions for fear of wasting food, dealing with FOMO and more The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com Weight Loss Reinvention Course

Mindless eating is an easily overlooked piece of the puzzle when we’re trying to determine where overeating is happening. We often underestimate how much we’re eating when we mindlessly eat and also underestimate its affect on our weight.In this episode you’ll learn:Where mindless eating might be happening for youHow 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 website mindfulshape.com Weight Loss Reinvention Course

If you’re feeling disappointed about the number on the scale today or in yourself because of what you ate yesterday, this is for you. As we strive toward our natural weight, disappointment is common. I’ll teach you what to do about it so that it doesn’t derail you.In this episode you’ll learn:3 Steps to take when you’re disappointedPractical strategies to rev up fat burning and optimize your weight lossLinks: @glucosegoddess The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com Weight Loss Reinvention Course

Even when we want a sustainable, healthy way of eating and being around food it’s super easy to slip back into the overeat/over-restrict cycle. It’s no fun and usually leads to weight gain too. Let’s talk about how to course correct when you notice this creeping in. In this episode you’ll learn:When it’s likely to happenHow diet mentality shows up and why it’s a problem3 strategies to feel in control again The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com Weight Loss Reinvention Course

This fear doesn’t have to turn into a self-fulfilling prophecy. Learn how this happens and exactly what to do about it. In this episode you’ll learn:Why this fear keeps creeping up despite your weight loss success3 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 Weight Loss Reinvention Course

Marilyn is reaching her weight loss goals on HER terms this time.  She’s open and honest about being at the point of seriously considering weight loss surgery when she came across my podcast and decided instead to try coaching first. She shares how she worked through fear and resistance and how she was able to stay consistent even when the scale wasn’t budging. If you’re feeling low or discouraged and in need of inspiration, this is a true transformation story you don’t want to miss. Follow Marilyn's journey on Instagram: @consultmarilyn  The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com Weight Loss Reinvention Course

How do we harness those unicorn days when the weight is coming off and it feels easy to not overeat? This episode has the 3 must-haves to maximize this time and keep up your momentum.In this episode you’ll learn:The missing piece in protocol planningWhere to put your focus so that you keep winning no matter whatHow to recreate momentum when things go a little sideways The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com Weight Loss Reinvention Course

Find yourself turning to food when you’re stressed? Think you need to set yourself up for success or be more self-disciplined? It’s not true. Learn what really causes stress eating so that your efforts actually make a difference. In this episode you’ll learn:Strategies that sound good but don’t actually work IRLWhy you stress eat over and over against your own willWhat you can do to stop stress related weight gain The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com Weight Loss Reinvention Course

My first episode after a 4 month maternity leave! And I too have a weight loss goal which I’ll share with you. In this episode you’ll learn:My personal weight loss goals now and how I’m approaching itWhat I’m tracking and what I’m not My new super simple method for handling cravings or urges to overeatEPISODE LINKS:Free Resources/Get on My Email ListGet the Mindful Shape Protocol PlannerMindful Shape Website  The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com Weight Loss Reinvention Course

Still find yourself entertaining ideas about super restrictive eating plans in order to see results as quickly as possible? If you need more proof for your brain to feel inspired about a slower, sustainable weight loss plan, listen in. I’m sharing another client story in which we dive into how she got out of quick-fix-mentality, how she redefined discomfort, and how she got through some challenging parts like weekends. She also talks about her perspective as a doctor; How do you stay motivated when so much of the research out there says you won’t keep the weight off long term?!Links: Connect with Karen here: https://www.intentionwellbeing.com/ The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com Weight Loss Reinvention Course

Hear from my client Jackeline who released not only the 15 lbs she came to me for, but even more valuable, a tonne of food drama. Her incredibly honest personal account of where she was and how she let go of her old way of thinking to finally release the weight and enjoy freedom around food will inspire you because it's possible for YOU too. Listen to learn how she did it. Check out her travel blog at fashionabledrifter.com The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com Weight Loss Reinvention Course