When it comes to your health and body goals, strategy is not your problem. The problem is that change requires YOU to change. You need to become the version of you who’s done it. You want to weight 130 lbs - you need to eat like a 130 lb woman. 

You’ll learn:

• My new Identity Exercise 
• A useful reframe on discomfort
• The four steps of becoming the next version of you: Awareness, Embodiment, Aligned Action, Transformation

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

If you’re stagnating with your goals it might be due to this missing piece: High desire in a relaxed way.  Low desire - you don’t get there.

High desire but stressed out? Either it’s not sustainable or just misery.

You’ll learn:

• 6 Specific strategies on how to tend to your desire today
• What a “relaxed way” actually looks like and subtle or unseen impediments that make it harder than it needs to be

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

If you’re pretty good at releasing weight but just as skilled gaining it right back, there’s a term for this: Success Intolerance! Let’s explore how this shows up so you can fully understand it and recognize it when it happens to you so that you can ensure you maintain your results and continue on to your desired weight and body.

You’ll learn:

• What ‘Success Intolerance’ is so you can spot it and deal with it head on
• The 4 D’s of how Success Intolerance shows up in your brain: Dominate, Deflect, Dismiss, Desire
• How to avoid Success Intolerance 
• My favorite 1 min journal prompt to help shift your identity 

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

A case for making one big goal and really going for it this year. I’ll outline the 4 steps to make it happen whether you want to get in the best shape of your life, genuinely love your body at any size or write your novel. 

In this episode you’ll learn:

• The 4 steps to approaching a big goal: Get clear, Embodiment, Take aligned action, Transform into a new identity
• How you can incorporate identity work into achieving a big goal
• How to make progress with your goal when you feel stuck

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

I want to share Samhita’s story with you because I think it speaks to specific mindset shifts she made that took her from stuck at zero lbs lost to finally getting some traction and then releasing 11lbs. 

We talk about:

• how she first had to get honest with yourself and overcome her challenge of giving up without seeing the scale go down. 
• how she was able to feel proud despite the lack of scale results bc of her efforts and who she’s being and the decisions she’s making. 
• how she’s making weight loss enjoyable on her terms.
• and why she let go of deadlines and started measuring input metrics and how that effected her weight loss

BUY Intentional Indulgence $22 (Available until Jan. 5th 2026)

Check out Samhita's planner company Bright Beta or on IG @brightbeta.co

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

The moments you feel least motivated are the ones that matter most. If you often start strong but slip into “mini-quits,” this episode will show you how to access a grounded, steady version of yourself who stays the course no matter what the scale is doing or when you’ve already “screwed up” by eating that cookie.

In this episode you’ll learn:

• how to reconnect with the inner strength you already have 
• redirect your brain when it drifts toward old patterns
• tap into a deeper sense of follow-through around food and self-care

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

Food noise! That incessant mental chatter about food that drives our behaviour and basically torments us. If you often feel like there’s a battle in your head about when to eat, what to eat and a lot of, I shouldn’t have eaten that, this is for you! This is an edited version of a live training workshop I did. 

You’ll learn:

• How to deal with food noise in real time
• How to use food to balance hormones and quiet food noise
• What to do about sugar and flour
• What is being metabolically flexible and how we get there
• How to use hunger as a tool in weight loss

BONUS! WATCH this LIVE training here!

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

You likely get that you’re not the only one who’s dealing with food noise and not feeling great in your body, but it sure feels like it sometimes. It can help to hear another person’s story. 

Today you’ll hear from my client Tammy who started working with me following a painful breakup. Even with decades of nutrition and fitness knowledge, she wasn’t making progress with her weight.  

Hear how she released 30lbs by transcending emotional eating and how food no longer has power over her: no more snack bags on trips, pantry raids, emergency snacks, or overeating spirals.

In this episode you’ll learn:

• How she not just understanding the skills of weight loss conceptually, but embodies them
• How journaling can become a breakthrough tool
• How she’s transforming perfectionism and all or nothing thinking 

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

You just need to follow through. Be more consistent right? Wrong. Well kinda. If you only listen to ONE of my podcast episodes, please let it be this one!

In this episode you’ll learn:

• Why trying harder is just spinning your wheels
• How to challenge your current capacity
• A 1 min real time somatic exercise to make following through accessible and automatic

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

If you ever feel confused, overwhelmed, and disillusioned with all the weight loss or general advice out there, I want to help you navigate that with an experimental approach. Learn how to cut through all that noise and run a personal experiment of your own with 3 simple steps. 

In this episode you’ll learn:

• How to deal with the information overload around fat loss
• 3 Mindsets that keep you stuck: Cynical, Escapist, Perfectionist
• The do’s and don’t to enjoy the process 

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