Afleveringen
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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 The full transcript 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
The full transcript 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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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 The full transcript 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 The full transcript 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). The full transcript 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. The full transcript 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 The full transcript 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 The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Diets don’t work, so now what? How do you reach your desired weight in a healthy sustainable way and keep the weight off for good? The sprint/marathon approach helps you reach your desired weight by integrating a “stop overeating focus” and the opportunity to accelerate fat loss without going into diet mentality.
In this episode you’ll learn:
The 3 simple steps to releasing excess body fatWhat to focus on right now to feel your bestHow to avoid diet-starts-Monday mentality with this approach The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
It’s easy to slowly slip back to old eating and movement habits. I call this “The Drift” and it’s totally normal! You might even maintain or even gain weight while you’re in the drift. The antidote is tapping back into your determination. I’m sharing how I handle this myself: what I do and how I think about it.
In this episode you’ll learn:
Signs to spot when you’re in “The Drift”How to handle it when you’re in a drift so that you don’t go off the rails with foodHow to re-engage on demand and feel determined 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 regimes, practices, apps and coaching tools. Here's an inside look into my personal strategies for health and weight loss. You might just hear something new that you’ll want to incorporate into your own strategy.
The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
You’ve set intentions. You’ve got goals. Not feeling energetic? Lacking enthusiasm? Let’s explore 3 reasons why: Contempt, an “I HAVE to do this” mentality and trying to force a one size fits all diet or workout plan.
If you've ever wondered how to sync your food and workouts to your cycle this one's for you!In this episode you’ll learn:
How contempt shows up and drains your motivation so you can release itA reframe on all the “shoulds” you have around weight loss so you feel inspiredPractical advice on how to eat and move your body that optimizes your natural energetic rhythms The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Give yourself permission to truly enjoy that piece of cake or glass of wine. Give yourself permission to feel what happens when you say, “No,” to yourself or “Okay, one was enough.” And lastly, give yourself permission to want your weight loss goal, even if it feels out of reach right now.
In this episode you’ll learn:
How to give yourself permission to help you stop overindulging with food and claim what you truly want: your natural weight and feeling in charge around food. The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Slip ups are to be expected when we’re trying to change our eating habits. This is an opportunity to relish in your humanity and be kind to yourself no matter how hard it feels to do that so you can move on quickly.
In this episode you’ll learn:
How to make peace with overindulging How to feel calm immediatelyHow to move forward without getting into diet mentality The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
I’ve read soooo many books on losing weight and here are my top picks. It’s a mix of science based fat loss books and psychological mastery books…so there’s a little something for everyone with a weight loss goal. I’ll share my hot take so that you can decide if it’s a must-read for YOU and worthy of shelf space.
In this episode you’ll learn:
The top 6 books I recommend for sustainable fat lossWhat I learned from each bookWhy each book might or might not be for you The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Whether you’re thrilled with your weight loss or you're disappointed in yourself, answer these 6 reflection questions I use with my coaching clients to move forward with wisdom, compassion and a strategic mindset.
The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Needing a break from weight loss is really wanting to feel a sense of relief, to feel free, to know we have options. Let’s talk about how to make changes to your eating plan without going off the rails with food.
In this episode you’ll learn:
The top thinking trap to avoid when you’re “on a break”How to redefine freedom around foodUnconventional food rules you’re welcome to steal from me The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
You likely think of overeating as a form of self sabotage. We say things like I just keep doing this. I know what to do and yet I keep sabotaging myself.
But when we believe that we are in fact sabotaging ourselves we are both the victim and the villian. A victim is helpless. A villain is just plain mean.
But you are neither of those. Learn how to think differently about why you’re overeating in a way that will help stop it.
In this episode you’ll learn:
An alternative to labeling overeating as self sabotageStrategies to stop overeatingWhat is allowing an urge to indulge vs white-knuckling it The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Ever wish you could eat whatever you wanted and be at your natural weight? You can, so long as what you want (your desire) is at a natural level.
If you find yourself continually wanting more food than your body needs, you likely have both a physiological and emotional OVER desire for food.
When we can reduce this to a natural desire, you won’t feel like you’re in a battle against yourself. You just won’t want all that food any more!
In this episode you’ll learn:
If you have physiological and/or emotional over desire What happens if we don’t address our over desire for foodWhat can happen when over desire for food goes away (it’s amazing and terrible) The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
If you’ve been struggling with food and weight your whole life, it’s hard to imagine a life in which you don’t eat ice cream straight from the container after dinner. That’s because your self-concept when it comes to food and weight loss is based on previous failures. In this episode I challenge you to re-decide some assumptions you have about weight loss and yourself.
In this episode you’ll learn:
How your current self concept explains your food decisionsWhat you might need to UNLEARNHow to drop the suffering model of weight loss The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com - Laat meer zien
