Afleveringen
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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 mostâhow 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 visionânot 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 isnât just physicalâitâs 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 wasnât 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 youâll learn:
5 Self Coaching Questions to answer if youâre experiencing regret 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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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 Iâm feeling) and how we can use them to help us reach our desired weight and feel in charge around food.
In this episode youâll 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, âthereâs a part of me that wants to be healthy and reach my goal weight but another part just wants to say, Iâm too tired, Iâm just going to eat what I want right now.â And itâs a battle between these two versions of ourselves. We call it self-sabotage.
In this episode youâll 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 youâll learn:
Why itâs negative thinking is the normA simple 3 step superthinking practice My go-to âsuperâ or ânourishingâ thoughts Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com -
IfâŠyou 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 youâre missing the untapped power in being honest with yourself about what you truly want, where weâre 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-drinkingâoften emotional discomfort or unmet needs.
In this episode youâll 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 -
Itâs not just about weight loss. Itâs about becoming mentally stronger. That requires you to ride out all the ups and downs (letâs be real, the downs) along the way. So instead of saying screw it at 3pm and having the blueberry muffin, youâre 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 youâll learn:
How to dramatically shift how you handle tough moments by understanding the concept âThe Dipâ2 Reasons youâll 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 youâll learn:
The concept of Desire CapacityHow to actively want, so excess food is less interestingHow to make the weight loss process more desirable so itâs 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 itâs not happening today, it will in the future because youâre a beautiful human in all of her humanity. In this episode I want to help you create your own unique plan to handle âa funkâ so that you donât turn to eating or drinking more than youâd like.
In this episode youâll learn:
Youâre 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! Letâs talk about how to make decisions whether itâs 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 youâll 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 itâs 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. â
In this episode youâll 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 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). 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. 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.
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 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 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 goal 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 approach 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 again 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.
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 rhythms 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. Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com - Laat meer zien
