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 

Watch Build Momentum Video Series 

• 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 

Watch Build Momentum Video Series 

• 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 

Watch Build Momentum Video Series 

• 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

Watch Build Momentum Video Series 

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

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 

Watch Build Momentum Video Series 

• 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

Watch Build Momentum Video Series 

• 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

Watch Build Momentum Video Series 

• 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 

Watch Build Momentum Video Series 

• 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 

Watch Build Momentum Video Series 

• 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 

Watch Build Momentum Video Series 

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