What may feel hard now, like going without dessert or no snacking when you watch Queer Eye will one day be easy. But HOW? It takes building habits that eventually become the norm.

In this episode we’re going beyond drinking more water and doing meal prep. I’m sharing the foundational habits that make the biggest difference in weight loss success and break down why they work. 

In this episode you’ll learn:

• Weight loss habits that truly make a difference
• How to not freak out about the mirror or scale
• The most powerful self coaching question there is

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

How does exercise factor into losing weight? You’ve probably heard you need to move more and eat less but is that true? Learn how to approach exercise in a way that will support your weight loss journey (hint: it's not cardio or even resistance training!)

In this episode you’ll learn:

• Why you don’t need exercise to lose weight
• How using exercise as a way to compensate for what you’re eating is a losing battle
• Why WHEN we gain muscle is more important than HOW we do it

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Mindful Shape Resources

REGISTER for Webinar 

Research Links: Brad Pylon

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

There’s no perfect time, but when is the right time to launch into another weight loss attempt? Where your head is at before you begin any challenge is going to have a big impact on the outcome. Are you in the right headspace? How would you know? In this episode I’ll share the signs that you’re ready and some red flags that indicate it’s not the right time. 

In this episode you’ll learn:

• If you’re mentally ready to lose weight
• How willing to be wrong is key
• Why your skepticism is good
• The warning signs that it’s not a good time to lose weight

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

Instagram: @mindful_shape

Links: Netflix Documentary Series “The Playbook”

Webinar: Register for the How to Lose Weight for the Last Time

Website: mindfulshape.com

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

If you’re trying to lose weight but just can’t seem to get it together and stay on track or you’re doing all the things you think you’re supposed to and it just feels really, really hard, listen in. You’re probably starting to feel discouraged because you think by now it should be getting easier right? 

Let’s talk about what’s really going on when we’re thinking about how hard it is to lose weight and how we can make it easier on ourselves just by how we think. You’ll learn how to reframe how hard it is for you now, and learn how to embrace the process - even the hardest parts. 

In this episode you’ll learn:

• What happens in your brain that takes you off track, even when you’ve been doing everything right.
• How to get past being discouraged
• Why you should expect and embrace the “hard.”
• The benefits of getting through hard things.
• Why you should take it one day at a time.

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Freebies! https://www.mindfulshape.com/resources 

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

Going on vacation and the holidays are typically a food free-for-all because we want to enjoy them right? I’ve found there IS a way to enjoy these special times without our clothes feeling tighter on the other end. 

In this episode you’ll learn:

• How to enjoy your time off without a food frenzie
• How to manage your protocol when you’re out of your routine
• How it’s possible to incorporate your favorite foods and drinks while staying “on track”

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

Instagram: @mindful_shape

Freebies! 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 consider yourself a negative person or an optimist, you probably have a lot of negative thoughts throughout the day. We all do because our brains have a negativity bias built right in. And it’s affecting your ability to release extra weight, so let’s discuss how to overcome negativity. 

In this episode you’ll learn:

• The link between negativity and overeating
• Examples of habitual negative thoughts that you can break.
• The importance of questioning your negative thoughts
• Why trying to simply “be more positive” doesn’t actually work (and what does)

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Free 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

Weight loss often feels like one step forward, four steps back. That's because most programs are missing this critical component. This is how you'll speed up your learning curve to get out of the ups and downs and finally reach your weight loss goal. I'm sharing a super simple journal exercise for self reflection. It’s just 3 simple questions, and when you answer them, you’ll be accelerating your progress by months or even years.

In this episode you’ll learn:

• Why self reflection is crucial for releasing the weight
• Why you aren’t doing it already
• Simple and practical tips on exactly what to do

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

PDF Handouts https://www.mindfulshape.com/resources

Book a Free 30 minute Coaching Session

Links: melrobbins.com

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

For many of us, success mentality in weight loss seems like an oxymoron. We often feel like we’re simply failing all the time and then we see the scale going up and it’s confirmed.

To achieve ANY goal you set, you need the right mindset. So what is it for weight loss specifically and how do we get it?

In this episode I’m going to share 8 components to create the mindset you need to release excess weight, permanently.  

In this episode you’ll learn:

• 8 Components of a successful weight loss mindset
• Helpful and unhelpful strategies your brain uses
• How to make it happen this time

If you want a FREE 30 minute session that may be featured on the podcast, book directly in my calendar here or email me at [email protected]

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Freebies! https://www.mindfulshape.com/resources 

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

What does it mean when you find yourself saying, “I deserve a (enter your go-to food here).” We all have those long days when we get home and feel we deserve to relax with food, or we've been "good" and want to reward ourselves or we’re celebrating and think we deserve a treat - which of course is food.

If this is happening for you, listen in. We’re diving into this thought pattern and looking at what it really means to feel like we deserve to have a treat, the underlying reason that leads us to feel like this, and how we can keep ourselves at the top of our priority lists, no matter what comes our way.

In this episode you’ll learn:

• What it means to think we deserve to treat ourselves with food
• What’s beneath this thought pattern
• How to keep YOURSELF (not food) at the top of the priority list.
• What you can do instead of eating

If you want a FREE 30 minute session that may be featured on the podcast, book directly in my calendar here or email me at [email protected]

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Freebies! https://www.mindfulshape.com/resources

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

Nobody loses weight the first time they try. And usually not the second or third. If you’re like most people, you’ve had too many attempts to count. When we lose some weight only to overeat and gain it all right back, it’s tempting to avoid thinking about it. Instead, we simply chastise ourselves and vow to do better next time.

Do you do this? Then you know it doesn’t work, otherwise you would have released the weight on that second attempt. So how can you approach this differently to get a different result?

In this episode I’ll teach you how to LEARN from your failures, move past the shame and regrets to break the losing/gaining cycle.

In this episode you’ll learn:

• The reasons WHY your past attempts have failed
• How to we use failure as a stepping stone to actually get CLOSER to your goal
• Questions to ask yourself when you don’t stay on plan
• How to stop the shame cycle for good

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Freebies! https://www.mindfulshape.com/resources 

*FREE COACHING!* Grab a 30min spot directly on my calendar by going to https://calendly.com/paulamindfulshape/freesession or by emailing me directly at [email protected] Available September, October & November 2021.

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