What does having a healthy relationship with food really mean? How do we know when we have one? You might think it’s something that lots of other people have, but you don’t. Something you’re always striving for, but can never quite grasp or hold on to for very long. In this episode you’ll learn exactly how you can clearly define what a healthy relationship with food means for YOU. Hint: It won’t be the same as your best friend. Once you have it defined, it will act as your unique way to be around food and you won’t be constantly wondering when and if you’re on the right track or if you should change up your food plan, yet again!

The 5 keys to defining your healthy relationship with food are:

1. Questioning “normal eating.”
2. Understanding what Intuitive eating is and is not.
3. Being the boss of your brain.
4. Examining your programming.
5. Eating food that serves your body. 

In this episode you’ll learn:

• The 5 keys to map out what a healthy relationship with food means for YOU
• What intuitive eating is and is not
• How to THINK your way into freedom around food

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Links Mentioned: 

Coaching with Susanne Mueller @undrgrnd.yoga
Coaching with Karin Title karintitlecoaching.com

Book a call with Paula to explore coaching together.

Watch Build Momentum Video Series 

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

Let’s talk about hunger and how it affects weight loss. Here are some of the questions that you might be asking yourself especially when you experience hunger: 

1. What happens when you feel hungry on your plan?
2.  If you get really hungry should you listen to your body and go off your plan and eat something? Or should you stick to your plan no matter what? 
3. Should you even be on a food plan in which you are hungry all the time? Or is that a normal part of weight loss?

You might be surprised at some of the answers I’m going to offer today. 

In this episode you’ll learn:

• 3 specific proven solutions for hunger
• Thoughts to think when you’re hungry
• A tool for gauging when you should eat and when you should stop

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Links: 

• Ilana Muhlstein RD on instagram: @ilanamuhlsteinrd
• Brooke Castillo, Life Coach School

Book a call with Paula to explore coaching together.

Watch Build Momentum Video Series 

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

The RAIN method is a mindfulness technique you can use anytime you need to manage difficult emotions. This episode is part 2, a guided meditation that walks you through the practice. 

Save this episode to have on hand for whenever you find yourself in need of support, whether you're stuck in "compare & despair," having and adult tantrum or simply want to practice learning how to "feel your feelings" instead of turning to food or other old coping mechanisms. 

Go back and listen to part 1 for an explanation of the RAIN method. Enjoy! 

Book a call with Paula to explore coaching together.

Watch Build Momentum Video Series 

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

Stuck in “compare & despair”? Learn how to use this mindfulness technique RAIN to manage difficult emotions from overwhelming jealousy to an emotional tsunami. Use it to stop turning to food, and start turning inward.

If you’ve ever found yourself comparing your life with someone else and then feeling terrible, you need to listen to this episode. We’ve all had moments (or days) when our emotions feel overwhelming, whether that’s by getting stuck in “compare and despair,” a bad mood, or a full on emotional tsunami.

In part 1 you’ll learn how to use the RAIN method to help you manage these types of difficult feelings. This practice will rewire your brain from turning to your old coping mechanisms like overeating to help process what’s happening in a healthy way. 

In this episode you’ll learn:

• How to process difficult feelings without turning to food or any other distraction
• How to release “compare & despair”
• How the RAIN method works (Recognize, Allow, Investigate, Nurture)

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Links: Tara Brach

Book a call with Paula to explore coaching together.

Watch Build Momentum Video Series 

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

In this episode learn how to change your story about yourself.  How changing your self-concept will automatically get you to start doing what you need to, even though you haven’t been doing it. Plus you’ll learn the neuroscience behind it. 

Get practical steps you can implement now to change your experience of yourself and past negative behavior.  Drop your “past-self” and move through life as your “future-self”  - the version of you who has already accomplished your big dream, whether that’s releasing the weight or total self-acceptance. 

In this episode you’ll learn:

• How to change your negative story about yourself
• 4 Steps to building new self-concept
• The neuroscience behind why this actually works

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Links:
Neuroscience research by Dr. Moran Cerf PhD 
Karin Title, Confidante Advisor

Book a call with Paula to explore coaching together.

Watch Build Momentum Video Series 

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

Continuing from Part 1 -  Ep. 12 Meditate to Release Weight this is Part 2 - A body scan meditation for relaxation and connection to yourself.

Website: mindfulshape.com

Instagram: @mindful_shape

Links: 

1. Rena Chadwick Rena helps you maintain a healthy mind, body, and spirit by integrating the practice of movement, music and mindfulness into your daily life. @renasmethod website: https://www.renasmethod.com/

Book a call with Paula to explore coaching together.

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 need motivation to meditate, this is for you. Find out the latest research on how meditation is for so much more than calming anxiety. It’s a performance tool to enhance you mentally, psychologically and physically. In part 1 or 2, learn how you can use meditation to help you stop overeating so that you can finally reach your weight loss goal. 

In this episode you’ll learn:

• How a mindfulness practice can help you stop overeating and develop mental mastery
• The physical impacts mediation has on your body
• Why women who meditate have more body acceptance

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Links: 

1. Meditation and telomeres by Dr. Joe Dispenza on Impact Theory: https://youtu.be/RL3ZcEx8cHs
2. Job-related stress: https://mindworks.org/blog/meditation-on-the-job/
3. University of North Carolina: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651211/
4. Rena Chadwick Rena helps you maintain a healthy mind, body, and spirit by integrating the practice of movement, music and mindfulness into your daily life. @renasmethod website: https://www.renasmethod.com/

Book a call with Paula to explore coaching together.

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 can you avoid eating yourself through this pandemic? Now that we’re all in quarantine, there’s a host of new challenges around managing our mental health, working from home and getting enough exercise. COVID-19 doesn’t have to be “the COVID-19” like the “freshman 15.” Learn how to re-frame what’s happening to support, rather than hinder your weight loss goals. 

In this episode you’ll learn:

• Where you should focus your attention and energy so that you don’t get sucked into a pit of despair
• How to work from home without overeating
• The neuroscience behind movement that will make you rethink your next workout (and get you to do it)

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

Instagram: @mindful_shape

Links: 

1. Centers for Disease Control (CDC) 
2. Mad Fit Workouts on Youtube 
3. Stanford psychologist, Kelly McGonigal

Book a call with Paula to explore coaching together.

Watch Build Momentum Video Series 

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

This is for you if you’re starting to feel wobbly on your weight loss journey. If the scale didn’t go down today and it’s affecting your state of mind. We all need a pep talk every now and then. 

In this episode you’ll learn:

• Why even when you’re down, you’re still doing it right
• How to coach yourself through the tough times
• Why it’s worth the struggle

For the full transcript visit: mindfulshape.com
Instagram: @mindful_shape

Book a call with Paula to explore coaching together.

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 do you square the body acceptance/body positivity movement with your weight loss goals?

In this episode you’ll learn:

• Where body positivity came from
• How self-love and body-love can be mutually exclusive
• What we can learn and discard from diet culture

For the full transcript visit: mindfulshape.com
Instagram: @mindful_shape

Book a call with Paula to explore coaching together.

Watch Build Momentum Video Series 

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