After gaining 30 lbs over six years, my client Amy was feeling desperate and stuck. We talk about her decision to get coaching, how she handles indulgences on the weekends, and the specific keys to releasing the weight while feeling energetic and confident. 

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 a sweets or savoury person? A go-with-the-flow type? Someone who struggles with their weight? Identities shape our behavior; whether we say no to dessert or buy a bottle of wine on a Tuesday night. With zero judgement, we’ll uncover them to see how they might be impeding your fat loss goals and you’ll learn how to start letting them go.

In this episode you’ll learn:

• How doing identity work can help you with your food and body goals
• 3 mistakes to avoid when you’re trying to change
• The key to changing your identity

Watch Build Momentum Video Series 

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

A special guest episode with my sister Krista Olsen in which we explore the Netflix doc: Fit for TV - the reality of the biggest loser. We examine this show from our current vantage point - what it tells us about the cultural narrative about weight and weight loss that we were in at that time (2004 - 2016).

We get into the weeds on our personal impact and speculate the broader impact; In what ways was this show harmful and in what ways was it helpful? 

Contact Krista:

IG: @lil_inbetween

Email: [email protected]

Watch Build Momentum Video Series 

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

That workout that you don’t feel like doing, that popcorn you really can’t say no to? That feeling? That’s resistance. In this episode we explore resistance through the hermetic principle of polarity; How we can shift from resisting what we know is best for us into acceptance so that we can follow through and reach our desired health and weight loss goals, finally!

In this episode you’ll learn:

• How resistance shows up in obvious AND subtle ways so you know where to spot it and plan for it 
• Three mindset shifts you need to embrace resistance and let it get you closer to what you want
• Resistance as seen through the lens of hermeticism 

Watch Build Momentum Video Series 

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

Map out a weight loss strategy that will withstand temptation and lack of motivation. Pick a goal and then I’ll walk you through EXACTLY how to make it inevitable. Get ready to reinvent how you think about and treat yourself and your body.

In this episode you’ll learn:

• My 11 step guide to achieve your health goal (for real this time)
• How to avoid being overwhelmed and confused and feel focussed and clear instead
• The 3 emotional states you’ll need to stick to your plan and how to cultivate them

Watch Build Momentum Video Series 

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

Get a customized strategy based on your dominant stress response: fight, flight, freeze, fawn, that will help you stay consistent and on track with your eating. Learn simple exercises and techniques to balance your nervous system. Plus find out the specific qualities and skills your stress response type needs to cultivate to really see a difference in how you’re showing up with your health and weight loss goals. 

In this episode you’ll learn:

• The simple exercises and techniques your stress response needs to get into balance and feel safe and connected
• Which qualities you need to cultivate most, given your stress response: self-compassion, expression, leadership…
• The specific skills you could focus on that will stop you from overeating based on your dominant stress response

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 key to success is consistency. So…what’s the key to consistency? Although you’ve likely heard of the four stress responses: fight, flight, freeze, fawn, you’ve probably not connected that to staying on track when your brain is fixated on chocolate. 

In this episode you’ll learn:

• Why understanding this will lesson the shame from getting off track and overindulging 
• How to identify YOUR dominant nervous system response
• The specific overeating behaviors that reflect your nervous system response

Watch Build Momentum Video Series 

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

Weight loss inspiration that’s relatable and doable. In this episode you’ll meet my client Jessica who shares how she shifted from being an emotional eater, turning to food for relaxation, fun and entertainment to genuinely feeling like it’s easy to say no to sugar. Oh, and she released 30lbs without being in a rush about it. Enjoy!

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’ve released some weight recently and are noticing you’re starting to slip - going for a third or fourth piece of pizza, spoon in the Haagen-Dazs, that glass of wine Tuesday AND Wednesday night OR how you’re eating and feeling about your body is just okay, not terrible, but fine; It’s easy to get complacent and overeat and drink. In this episode I’m going to jolt your perspective on seemingly benign justifications to overindulge so you stop feeling deprived and start feeling in charge.

In this episode you’ll learn:

• How to respond when your brain says, “It won’t make that much difference, I can get back on track tomorrow.”
• Why it’s hard to visualize your dream body
• The mindset shift you need to stop feeling deprived no matter what weight loss strategy you want to do

Watch Build Momentum Video Series 

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

When food is the main method to relax and have fun, it’s easy to overindulge at the expense of our wellbeing. Whether you’re mindlessly eating after dinner or trying to white knuckle your way through and NOT give in to the ice cream or glass of wine, this episode is going to give you a proven strategy that doesn’t rely on willpower.

In this episode you’ll learn:

• How I use goals with clients: as lighthouses, not destinations
• Where to focus if you’re snacking after dinner
• A strategy and mindset that will shift you out of overeating for fun and relaxation and into following through 

Watch Build Momentum Video Series 

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