Afleveringen
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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 youâre deep in apathy, donât try to force motivation right away. Rest. Recharge. Take care of yourself without using food. Then, once youâre in a better headspace, tap into that determination.
In this episode youâll learn:
The physiological and psychological factors that fuel apathyWhat to do when you canât 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).Join Next Steps Week! Click Here to Book Your Call
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 youâll learn:
Signs youâre insulin resistant regardless of your clothing sizeHow to become metabolically flexible so you donât 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.Join Next Steps Week! Click Here to Book Your Call
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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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.
Iâm going to break down a common but rarely talked-about issue: rage eatingâwhen frustration, exhaustion, or resentment leads to mindless snacking or emotional binges. Iâll 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-beingâeven in the busiest seasons of life.
In this episode youâll 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 listJoin Next Steps Week! Click Here to Book Your Call
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 itâs a done-deal energy, on others it seems impossible.
In this episode youâll learn:
How to feel better when youâre not believing itâs possible to reach your desired weightMotivating yourself when you know youâre not going to look the way you did when you were 25 even after youâve released the weightMy favorite question to ask about ANY goalJoin Next Steps Week! Click Here to Book Your Call
The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Diets donât 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 âstop overeating focusâ and the opportunity to accelerate fat loss without going into diet mentality.
In this episode youâll 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 approachJoin Next Steps Week! Click Here to Book Your Call
The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Itâs easy to slowly slip back to old eating and movement habits. I call this âThe Driftâ and itâs totally normal! You might even maintain or even gain weight while youâre in the drift. The antidote is tapping back into your determination. Iâm sharing how I handle this myself: what I do and how I think about it.
In this episode youâll learn:
Signs to spot when youâre in âThe DriftâHow to handle it when youâre in a drift so that you donât go off the rails with foodHow to re-engage on demand and feel determined againJoin Next Steps Week! Click Here to Book Your Call
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 youâll want to incorporate into your own strategy.
Join Next Steps Week! Click Here to Book Your Call
The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Youâve set intentions. Youâve got goals. Not feeling energetic? Lacking enthusiasm? Letâs explore 3 reasons why: Contempt, an âI HAVE to do thisâ 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 youâll learn:
How contempt shows up and drains your motivation so you can release itA reframe on all the âshouldsâ you have around weight loss so you feel inspiredPractical advice on how to eat and move your body that optimizes your natural energetic rhythmsJoin Next Steps Week! Click Here to Book Your Call
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, âNo,â to yourself or âOkay, one was enough.â And lastly, give yourself permission to want your weight loss goal, even if it feels out of reach right now.
In this episode youâll 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.Join Next Steps Week! Click Here to Book Your Call
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 weâre 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 youâll learn:
How to make peace with overindulging How to feel calm immediatelyHow to move forward without getting into diet mentalityJoin Next Steps Week! Click Here to Book Your Call
The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Iâve read soooo many books on losing weight and here are my top picks. Itâs a mix of science based fat loss books and psychological mastery booksâŠso thereâs a little something for everyone with a weight loss goal. Iâll share my hot take so that you can decide if itâs a must-read for YOU and worthy of shelf space.
In this episode youâll learn:
The top 6 books I recommend for sustainable fat lossWhat I learned from each bookWhy each book might or might not be for youJoin Next Steps Week! Click Here to Book Your Call
The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Whether youâre 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.
Join Next Steps Week! Click Here to Book Your Call
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. Letâs talk about how to make changes to your eating plan without going off the rails with food.
In this episode youâll learn:
The top thinking trap to avoid when youâre âon a breakâHow to redefine freedom around foodUnconventional food rules youâre welcome to steal from meJoin Next Steps Week! Click Here to Book Your Call
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 youâre overeating in a way that will help stop it.
In this episode youâll learn:
An alternative to labeling overeating as self sabotageStrategies to stop overeatingWhat is allowing an urge to indulge vs white-knuckling itJoin Next Steps Week! Click Here to Book Your Call
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 wonât feel like youâre in a battle against yourself. You just wonât want all that food any more!
In this episode youâll learn:
If you have physiological and/or emotional over desire What happens if we donât address our over desire for foodWhat can happen when over desire for food goes away (itâs amazing and terrible)Join Next Steps Week! Click Here to Book Your Call
The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
If youâve been struggling with food and weight your whole life, itâs hard to imagine a life in which you donât eat ice cream straight from the container after dinner. Thatâs 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 youâll learn:
How your current self concept explains your food decisionsWhat you might need to UNLEARNHow to drop the suffering model of weight lossJoin Next Steps Week! Click Here to Book Your Call
The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Whether itâs eating ice cream to ward off Sunday scaries or scarfing down handfuls of cashews before your next meeting, overeating from anxiety will impede your weight loss. Learn what to do so that your brain doesnât even offer food as a suggestion when you feel anxious.
In this episode youâll learn:
The mindset shift you need around anxietyWhat to do when youâre overeating because youâre feeling anxiousHow to handle real physical hunger when youâre also anxiousJoin Next Steps Week! Click Here to Book Your Call
The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Weighing yourself on the scale is a helpful measurement when youâre trying to lose weight. But if itâs triggering you and making you feel like crap, the answer is not to avoid it, but to use it as an opportunity to manage your brain so that you can monitor progress.
In this episode youâll learn:
All you need to know about weighing yourself How to overcome your fear of the scaleSigns you have scale dramaJoin Next Steps Week! Click Here to Book Your Call
The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
After so many failed attempts to lose weight we start thinking weâre just someone who will forever struggle. But weight loss is simply a set of skills that with practice you can get better at no matter your history with food.
Listen to identify which skills you are already good at, which youâre just ok at and which need a lot of work so that you have a road map that gets you to your goal weight.
In this episode youâll learn:
The 7 Weight Loss SkillsWhat you might need to âunlearnâHow to have a growth mindset when it comes to your weight loss goalJoin Next Steps Week! Click Here to Book Your Call
The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
Showing up for yourself is easier said than done. Our brain resists change and offers up excuses instead, like âIâm an all or nothing personâ or âI know what to do, but just canât follow through.â
But showing up doesn't need to be more work, more restriction. It can feel energizing - like you're becoming more of who you want to be.In this episode youâll learn:
How to get the most out of any weight loss workshop or trainingHow to handle excuses your brain offers upWhat specifically gets in the way of you showing up fullyJoin Next Steps Week! Click Here to Book Your Call
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
