Afleveringen
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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 Instagram: @mindful_shape Free Self Coaching Resources Interested 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.
Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Zijn er afleveringen die ontbreken?
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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?
Instagram: @mindful_shape Free Self Coaching Resources Interested 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.
Instagram: @mindful_shape Free Self Coaching Resources Interested 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 lousy Instagram: @mindful_shape Free Self Coaching Resources Interested 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.
Instagram: @mindful_shape Free Self Coaching Resources Interested 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 regret Instagram: @mindful_shape Free Self Coaching Resources Interested 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.com
Instagram: @mindful_shape Free Self Coaching Resources Interested 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 REAL Instagram: @mindful_shape Free Self Coaching Resources Interested 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” thoughts Instagram: @mindful_shape Free Self Coaching Resources Interested 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 that Instagram: @mindful_shape Free Self Coaching Resources Interested 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. Instagram: @mindful_shape Free Self Coaching Resources Interested 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 empowering Instagram: @mindful_shape Free Self Coaching Resources Interested 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/@THELUNEINNATE
Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
If weight loss feels like a struggle, like a self-imposed prison, it could be because the rules you adopted to help you make healthy decisions end up backfiring. There is a better way! Let’s talk about how to make decisions whether it’s to eat past 7pm, have a glass of wine with an old friend or opt for a walk over a run, without rules.
In this episode you’ll learn:
The difference between rules and principles when it comes to making food and fitness decisionsHow to get clear on what TRULY matters to youHow to feel free but eat in alignment with your weight and health goals without rules Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Being compassionate with yourself can be the missing key to unlocking permanent changes with how you eat and take care of yourself but it’s not always easy!
Listen to learn how to cultivate self compassion so that you can enjoy the process of releasing weigh and reclaiming your health and your life.
In this episode you’ll learn:
How self compassion is a weight loss toolThe path to self compassion: judgement, neutrality, curiosity, compassionWhat to do when self compassion feels hard to access Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Ever find yourself just not caring about your weight loss goals, your workouts, or even your healthy habits? It all feels kind of... meh?
If you’re deep in apathy, don’t try to force motivation right away. Rest. Recharge. Take care of yourself without using food. Then, once you’re in a better headspace, tap into that determination.
In this episode you’ll learn:
The physiological and psychological factors that fuel apathyWhat to do when you can’t even get yourself to do what usually inspires youAn exercise that helps you physically feel the difference between apathy and determination (and actually trains your brain to make the switch). Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
To reach your desired weight without feeling starving and listless the whole time, but rather satiated and energized, you need to help your body become metabolically flexible. This means your body is efficient at using energy sources (food and body fat) as fuel.
In this episode you’ll learn:
Signs you’re insulin resistant regardless of your clothing sizeHow to become metabolically flexible so you don’t want more food than your body needsHow long it will take your body to become metabolically flexible whether you're 35 or 65 years old. Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Whether you're a nurse, teacher, parent, or taking care of a loved one, putting others first can often lead to stress eating, burnout, and feeling out of control around food.
I’m going to break down a common but rarely talked-about issue: rage eating—when frustration, exhaustion, or resentment leads to mindless snacking or emotional binges. I’ll explain how food impacts brain chemistry and why it makes perfect sense that we turn to food for comfort.
Listen for mindset shifts and practical strategies to help you set better boundaries, prioritize yourself without guilt, and shift your thinking to create lasting, sustainable weight loss. From reworking limiting beliefs like "There's never enough time" to adopting nourishing thoughts that fuel motivation, this episode is all about reclaiming control over your body and your well-being—even in the busiest seasons of life.
In this episode you’ll learn:
Specific weight loss challenges and strategies for caregivers How eating instantly affects your brain chemistryThe mindset shift for overwhelm and your never-ending to-do list Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
When it comes to releasing body fat and establishing new eating habits, some days it’s a done-deal energy, on others it seems impossible.
In this episode you’ll learn:
How to feel better when you’re not believing it’s possible to reach your desired weightMotivating yourself when you know you’re not going to look the way you did when you were 25 even after you’ve released the weightMy favorite question to ask about ANY goal Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com - Laat meer zien
