Afleveringen
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When youâre determined, youâre unstoppable. You eat healthy, you stop at enough. But then you get tired, you eat the bread, a bit more ice cream and skip your workout. You fall out of belief that itâs working or even that itâs possible to lose weight at all. Learn how to cultivate determination to get in your workout, say no to the bread, feel in control with food and follow through despite feeling resistance and doubt.
In this episode youâll learn:
The role of anticipationHow to overcome resistance What to do when you doubt yourself or your weight loss plan The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Itâs very normal to feel discouraged when youâre trying to lose weight and improve your food choices. At some point youâre sick of the scale not budging or youâre mad at yourself for eating all that pizza AND popcorn. Feeling discouraged is inevitable - letting it sabotage you is not.
In this episode youâll learn:
Why we so often get discouragedThe two types of thinking that make us discouraged (and the specific thoughts to watch out for)3 Tips to move out of being discouraged quickly 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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Answering some of the most common questions I get as a weight loss coach:
1. How many exceptions (indulgences) should I have?
2. How much weight can I expect to lose?
3. What do I do when my schedule conflicts with my eating plan?
4. What if Iâm doing all the right things and the scale isn't moving?
5. What do I do when Iâm eating out of control?
The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
WWE performer, mother and just incredibly kind-hearted human, Beth shares her weight loss journey. Extreme yo-yo dieting and binge eating led to an added 25 lbs and the old tricks just didn't work any more. Find out exactly what she did to reach her goal weight and ditch diet mentality for good.
The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com
Knowing someone else has gone through the body image stuff, weight fluctuations and food drama you have, AND come out the other side helps your brain believe itâs possible for YOU so listen closely and get inspired. -
You know how you want to be eating, but you canât seem to stick with it, youâre thinking about food way more than youâd like and youâd love to release excess fat and feel comfortable in your own skin. Iâm sharing the process thatâs helped my clients release 10 to 60 lbs AND keep it off for good.
In this episode youâll learn:
The 4 main obstacles I see with my clients and how to overcome themThe strategies and mindset tools you need so donât gain the weight backHard talk when it comes to deprivation4 Steps to releasing the weight for good The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Whether you regret how you ate last night, youâre frustrated that you still havenât lost your COVID weight or youâre lamenting that you canât get back to that âbetterâ healthier version of you, itâs negatively impacting you NOW. Letâs fix that.
In this episode youâll learn:
Why how you think about your past self matters2 Self coaching questions to shift how you feelWhy you DONâT need to forgive yourself The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
You might be unwittingly self sabotaging your weight loss efforts by 1. thinking it doesnât matter THAT much OR 2. not letting yourself imagine what it would be like to be totally in charge around food and living at your goal weight. This episode will remind you that what you want truly DOES matter and itâs entirely possible for you. Yes YOU.
In this episode youâll learn:
How to be nicer to your body even when you donât feel itWhy buying new clothes shouldnât be put off any longer!How to think about weight loss so thatâs it seems really doable for you even if you have a history of failed attempts The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Fasting is a proven weight loss strategyâŠunless you spin out and scarf down three bowls of Cheerios beforehand. Or you notice youâre using it to make up for those handfuls of chocolate chips you had alone in the kitchen. Fasting can trigger that old diet brain and make you feel even LESS in charge around food. Learn how to support yourself so that you can use fasting as an effective tool for balancing your hormones and losing weight.
In this episode youâll learn:
The different types of overeating that can happen when we fast and how to handle itHow to end a fast that doesnât feel franticThe mindset shift you need to be successful during a 13 to 72 hour fasting window 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 nuts, fruit or yogurt your brain is saying, âNo big deal, go ahead and eat up, itâs healthy!â
But then youâre not seeing the weight come off and are getting frustrated.
Or you know youâre a âvolume-eaterâ but donât know how to stop and you're in the valley of despair.
Itâs happening for valid reasons: your hormones and your thinking patterns.
Letâs change both.
In the episode you'll learn:
Why itâs so tempting to overeat healthy foodHow to know if your hormones are off (hint: leptin resistance and gut microbiome)How to think in a way that makes it easy to stop at enough The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
If your last attempt at weight loss didnât work, it was due to your weight loss self concept, not your food plan. Iâll help you identify what that is so that you can feel confident in your plan or youâll know exactly what to change so that you can release the weight you want.
In this episode youâll learn:
That youâre not behind, you just need to update your self conceptWhat to think instead to ensure success this timeHow to shift your self concept for permanent weight loss
The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
If you could create the same results a weight loss drug offers without having to take it, would you? Of course! So in this episode weâll explore how to reduce hunger, feel satiated sooner and end the food chatter.
In this episode youâll learn:
How to reduce hunger naturally just by how you eatThe key to feeling more satiated and what blocks itWhy youâre constantly thinking about food and how to stop The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Summer brings specific challenges for releasing weight - your friend saying, âCâmon just one more glass of wineâ, wanting to have fun, being out of your routine and dealing with body image drama. We can easily slip into all-or-nothing mentality - either you're 100% in OR youâre in âscrew itâ mode. This episode will teach you how to get through the summer so you feel good about your food decisions AND good in your body.
In this episode youâll learn:
The summer specific justifications your brain will think are trueWhy thinking âitâs workingâ can actually sabotage your weight lossThe trick to avoiding all-or-nothing thinking The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Reducing or removing alcohol can really help you release excess weight but how to do that when itâs part of every social occasion and itâs so much fun??? I promise itâs possible and itâs all how you think about it. This episode will help you feel in charge when it comes to drinking.
In this episode youâll learn:
4 Ways alcohol impacts weight lossHow your current thinking is a roadblockHow to reduce your drinking The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
When youâre feeling negative or in a rut, itâs due to negative thinking. Itâs human to have negative thoughts so letâs talk about how to handle it so you can start feeling better.
In this episode youâll learn:
How negative thinking shows up in weight lossHow normal it is and where you might be going wrong in trying to fix itHow to kick a negative thinking habit The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Itâs one thing to release the weight, but itâs another to keep it off! If you can shift your focus toward the process more than the final goal, you can almost guarantee youâll be able to maintain your weight loss.
In this episode youâll learn:
Where high levels of motivation comes fromWhat to do when motivation wanesSpecific examples on what focussing on the process looks like The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Weight loss can be about more than an endless pursuit to conform your body into an outdated, idealized, and photoshopped beauty standard. Iâm deconstructing diet mentality (the old paradigm) to what I think is a more contemporary, healthier and more effective approach to reaching your natural weight in a way that you can feel good about.
In this episode youâll learn:
Why it makes sense you donât want others to know youâre trying to lose weightWhat a NEW approach to weight loss looks likeHow to handle it when your brain reverts back to the weight loss of the 90âs & 2000âs The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
This will inspire the mindset you need to stop any overeating that prevents you from losing weight. Letâs get your brain on board so instead of restriction and depriving yourself, eating responsibly is an act of self-connection.
In this episode youâll learn:
Examples of upleveling your thoughtsWeight Loss skills you can learnHow to double down after a set back The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Sometimes we feel compelled to double down on our weight loss strategy to get results. If youâre about to launch into another âday oneâ (if you know, you know) hereâs how to do it most effectively.
In this episode youâll learn:
When does it make sense to double downWhere to focusPitfalls to avoid (or at least know about beforehand) The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
A weight loss back-to-basics you-must-know-this refresher guide. Some of these weight loss tips youâve heard before so I offer a deeper way of relating to them. Some tips will be NEW and, not to overstate things, but will truly change your life. If you donât know, now you know.
Whether youâll be thrilled losing 5lbs, or youâre in it to win it with a 50 lb plus goal, start with these strategies to lose weight in a healthy, effective way that is kind to both you and your beautiful body.
The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Even when you know how to eat healthy, you can feel a ton of resistance to following through, that itâs taking too long and it just feels like a struggle. No meal or workout plan solves that, but your brain can. In this episode you'll gain clarity on the overlooked skills, qualities, and beliefs shared by my most successful clients, providing a roadmap to focus YOUR efforts.
In this episode youâll learn:
The weight loss success triad youâve never heard ofHow to get through subtle and intense resistanceHow to face a weight loss goal thatâs far off 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