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

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• 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 

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 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

Watch Build Momentum Video Series 

• 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.

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

You may think you only need to make one big decision to eat healthy and exercise to finally lose the weight for good and the rest will fall into place. But it’s not true. In this episode I’ll tell you the weight loss decisions you REALLY need to make ahead of time to set yourself up for success. Hardly anyone wants to meal plan right? I’ll show you how to make it super simple and easy. 

In this episode you’ll learn:

• The four types of decisions 
• Critical weight loss decisions for success
• How to make meal planning simple and easy

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

We all know it takes a commitment to lose weight right? And while you’re easily able to commit in your relationship, keep your commitments to friends and your work commitments, somehow it’s such a challenge to stay committed to your weight loss goal for the duration. 

Why? And what can we do about it?

In this episode you’ll learn:

• 3 Strategies to help you stay on track
• How to get to a 10/10 on your commitment to losing weight
• The 4 C’s path of your goal: Commitment, Courage, Capability, Confidence

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Watch Build Momentum Video Series 

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

One of the reasons why many of us want to lose weight is to feel more confident. We think that if we could just lose 10lbs or 15lbs we would just feel better about ourselves - have more confidence, more self-worth and higher self esteem. But what if it was the other way around? What if to lose those 10-15 even 60lbs it was REQUIRED to feel more confident, have more self-esteem and feel more self-worth FIRST. 

That may feel impossible, especially if you feel at war with food and your body.

Let’s explore how self-esteem and weight loss are truly connected.

You’ll learn: 

• How you can start cultivating BOTH right now. 
• How to start feeling the way you want to feel when your weight isn’t changing or it’s even going up!
• Why knowing how to do this is key to finally reaching your goal weight without gaining it all back

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Watch Build Momentum Video Series 

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

Often we find ourselves acting against ourselves and what we want and we don’t even know why it keeps happening over and over again. If you’re finding yourself rebelling against your weight loss plan, you don’t want to miss this episode!

As humans, we value freedom and if you feel like you’re being controlled in any way, your natural impulse is to rebel. And that’s okay. Because there are ways we can use this to our benefit, to HELP us in our weight loss efforts.

In this episode you’ll learn:

• Why you’re self-sabotaging
• How to create a weight loss plan that you won’t feel the need to rebel against
• How to make the most of your natural rebel 

For the full transcript visit: mindfulshape.com/transcripts

Instagram: @mindful_shape

Links:
Responsibility of Eating - Ellyn Satter
Fierce Compassion - Dr. Kristin Neff 

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

Are you running into one obstacle after another? When you're on a weight loss program, your brain will show you all of the obstacles in your way, making you THINK it’s not possible for you to achieve your goal weight and stay there. So in this episode I’m going to teach you how to SOLVE for any obstacle that threatens getting in the way, no matter how big or small it is. You solve for the first obstacle, then the next and the next and it’s all part of the path to your dream body.

In this episode you’ll learn:

• Why obstacles stop us from reaching our goal weight
• A method for overcoming obstacles
•  4 Types of obstacles you face during weight loss

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Links: Download the PDF: Overcome Any Weight Loss Obstacle at 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

What if you could coach YOURSELF when you really needed it? When you’re feeling stuck in overwhelm, confusion and defeat? What if it were super simple and only took 10 - 15 minutes to drastically change your brain?

I’ve spent a small fortune working with several life coaches over the years with all different styles, tools and modalities and I want to share with you the very BEST one. It’s so good that you can use it to coach yourself. 

I often use this coaching tool during my Daily 15 (15 min of journaling thought work). It will blow your mind and could change everything for you. 

In this episode I will teach you what it is and how to use it to lose your first 10lbs with me, no matter what personalized protocol (food plan) you’ve chosen.

Weight loss is the RESULT of a mindset and skillset. Using this tool is the most effective skill you’ll learn for not only losing weight, but for reaching any goal you set. 

In this episode you’ll learn:

• How to create any result you want by reprogramming your brain
• How to uplevel your self-coaching
• Common missteps using the Mindful Inquiry Model and how to avoid them

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Links: Dr. Gabor Mate

Watch Build Momentum Video Series 

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