Are you worried about what happens when you get to maintenance? How do you maintain your weight loss results as you continue to release weight and then maintain them permanently? I’m going to share the most common (and worst) myth about maintaining weight loss success and tell you exactly how to banish that looming fear of the weight coming back on and instead, feel confident about the ‘after.’

In this episode you’ll learn:

• The maintenance myth that’s holding you back 
• Why you’re scared of gaining the weight back and how to ensure it doesn’t
• The 3 levers that help you release weight permanently 

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources 

Website: mindfulshape.com

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

Do you ever feel like you just need a break from trying to lose weight? Let’s talk about why that happens, how to prevent it and what to do about it. 

In this episode you’ll learn:

• Why you’re needing a break
• How to create a plan from which you don’t need a break
• When to take a break and how to do it without losing traction
• What we can learn from Ross & Rachels’ break up

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources 

Website: mindfulshape.com

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

Don’t want to give up eating your favorite foods because it’s so fun? What if you could have MORE fun while also reaching your weight loss goal? Sounds impossible, I know. In this episode I’ll teach you exactly how to make that happen.

In this episode you’ll learn:

• How to increase how much fun you have without food
• What fun truly is (connection, playfulness, flow)
• How you’re making food more fun that it really is
• How you can STILL eat fun foods without feeling terrible

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources

Website: mindfulshape.com

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

When you’re trying to release some weight you’ll inevitably feel like you’re not making progress. Learn how to prevent this from derailing your efforts and your motivation.

In this episode you’ll learn:

• How to reorient yourself to feel better immediately
• How to redefine what progress means
• If you’re tying your progress to your worth

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources

Website: mindfulshape.com

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

As summertime approaches you may be at more gatherings with other people who make comments about your weight loss, don’t mention it at all or who try to push food on you. All of this can cause a lot of mind drama. Let’s talk about how we can handle our experiences with other people in a way that serves us and our weight loss goals. 

In this episode you’ll learn:

• What to do when people say, "just eat less and exercise"
• How to make what others think about us matter less
• How to handle food pushers
• How to navigate comments on your weight loss

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources 

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

Whether you're not quite sure what you're feeling but are just in a funk, you've been overeating, or you know what your feeling and want to process this emotion. This episode will be your guide for processing whatever is coming up for you. 

Steps: 
1. Deep breathing

2. Check in with the body to see what's coming up 

3. Can you identify the emotion (it's okay if you can't name it just yet)

4. Where is it in your body?

5. How would you describe it? (Shape, texture, temperature, size, color, intensity from 0-6)

6. Notice how it changes 

7. Remind yourself it's okay to feel this emotion

Repeat steps until you feel complete and or the emotion has dissipated. You can stop at ANY time if it gets too intense.

Website: mindfulshape.com

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources 

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

Let’s explore how emotions impact weight loss; how even painful emotions can move you forward and how to deal with the ones that keep you stuck. Whether you identify as an emotional eater or aren’t quite sure, learning how to process all of the emotions of our human experience is essential to living a fuller, healthier life.

In this episode you’ll learn:

• How we define emotional eating
• The role emotions play in overeating
• Which emotions are indications that we need to clean up our thinking
• Which emotions we need to process
• A step-by-step guide to process emotions so that you end emotional eating for good

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources 

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

We all know what we SHOULD be doing but yet we just aren’t doing it. Whether you need to cut yourself some slack, or practice a little tough love, this week is all about taking action.

We’ll explore the real reasons you’re not doing what’s needed toward being at your natural weight (without feeling terrible about yourself!) and you’ll get useful strategies you can start using now to get yourself A LOT more motivated and maybe even enjoy the process of losing weight a little bit more too.

In this episode you’ll learn:

• 4 Steps to set you up for a successful week
• The 3 main reasons you’re not taking action
• How to develop and utilize emotional sophistication for weight loss

Website: https://www.mindfulshape.com/

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources 

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

Are you in a rush to release the weight? Whether it’s 10lbs or 60lbs, we often want immediate results which is why we’ll latch on to the latest diet trend or restrictive program  and avoid the longer, slower process of real transformation. It feels like it’s impossible to avoid feeling impatient but it totally is.

In this episode you’ll learn:

• 3 Ways impatience sneaks in
• How impatience slows you down
• How to stay the course and enjoy the journey

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources 

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

Whether you find yourself going to the store for ice cream at 9 o’clock at night or actually showing up for your daily YouTube workout, it’s all due to dopamine. Learn how to optimize your natural reward systems to get what you want, and stop doing what’s getting in the way of your weight loss goal. 

In this episode you’ll learn:

• What dopamine does and why it’s important to know about
• How to harness dopamine for weight loss
• The neuroscience case for embracing the journey
• The neuroscience behind being in a rut

Website: mindfulshape.com

For the full transcript visit: https://www.mindfulshape.com/transcripts

Instagram: @mindful_shape

Resources: https://www.mindfulshape.com/resources 

Links: Dr. Andrew Huberman, Dopamine Nation Dr. Anna Lembke

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com