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 decisions
• How to get clear on what TRULY matters to you
• How 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 tool
• The path to self compassion: judgement, neutrality, curiosity, compassion
• What 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 apathy
• What to do when you can’t even get yourself to do what usually inspires you
• An 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 size
• How to become metabolically flexible so you don’t want more food than your body needs
• How 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 chemistry
• The 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 weight
• Motivating yourself when you know you’re not going to look the way you did when you were 25 even after you’ve released the weight
• My 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 fat
• What to focus on right now to feel your best
• How 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 food
• How 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