How to have the body you want by wanting the body you have. I was the biggest cynic when it came to loving my body BEFORE losing the weight, but pregnancy and postpartum completely changed my outlook on this. In this episode I talk about weight gain during pregnancy, how you CAN love your body at any size and why it’s essential to reach your goal weight and stay there easily.

In this episode you’ll learn:

• How to love your body (no matter what size it is) and why you need this skill
• What a body-love mindset is actually like
• Why baby weight isn’t a big deal

For the full transcript visit: mindfulshape.com

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

In this episode I’m talking about what my clients tell me they’re most afraid of when it comes to starting a weight loss program. Are these common thoughts holding you back? Are they preventing you from reaching your goal weight or even trying? You can override this type of thinking and it’s the key to setting yourself up for success with ANY food and exercise program you choose. Will 2021 be the year you finally achieve that number on the scale you’ve been aiming for? It can be. 

In this episode you’ll learn:

• The most common fears of clients starting a new weight loss program and how to overcome them
• How to set yourself up for success in any program you choose
• Why you should expect it to be hard 
• Methods for creating a fearless brain

For the full transcript visit: mindfulshape.com

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

The holidays can be filled with relaxation and fun with friends and family, but they are also especially challenging times when it comes to not overeating and overdrinking. How can you  enjoy yourself and still stay true to your weight loss goal? 

In this episode you’ll learn:

• The self-coaching tools you need during the holidays
• How to create a food plan that you can actually stick to
• What to do about scarcity thinking
• How to deal with social pressures

For the full transcript visit: mindfulshape.com

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

Feeling unmotivated?  Whether your enthusiasm for losing weight is waning or you simply want strategies to fend off those inevitable periods to come, learn how to self-coach for your lack of motivation so you can reach your long term weight loss goals. I’ll also tell you about the two types of motivation: Internal and external and how you can generate both using simple tools.

In this episode you’ll learn:

• How to self-coach when you’re feeling unmotivated
• Strategies to generate motivation in the moment
• The two types of motivation: internal and external and why you need both

For the full transcript visit: mindfulshape.com

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

What is a weight set point? It’s the biggest factor in whether you’ll reach your weight loss goal or not. If you’ve ever lost weight only to put it right back on, you need to know it’s not your fault, you simply didn’t have the right information until now...

In this episode you’ll learn:

• Why all your weight loss efforts failed so far (no, it’s not because you didn’t stick to your diet)
• What a weight set point is and how it affects your fat loss efforts
• How to reset your weight set point
• Why some people are just “naturally thin”

For the full transcript visit: mindfulshape.com

Instagram: @mindful_shape

Links: 

The Obesity Code: Unlocking the Secrets of Weight Loss by Dr. Jason Fung
https://www.youtube.com/watch?v=3d7KkyXnyB4
https://idmprogram.com/a-short-primer-on-how-to-lose-weight/
https://idmprogram.com/the-failure-of-the-calorie-theory-of-obesity/

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 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

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

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! 

Watch Build Momentum Video Series 

• Instagram: @mindful_shape
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• 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

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

Watch Build Momentum Video Series 

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