At 64, Wendy only had 10-15 lbs she wanted to release but had spent her life 'white knuckling' with food. Hear how she stopped 'food noise' by aligning mind, body and spirit. We chat about trusting yourself, shifting current beliefs, and even how contentment can be the thief of joy. If releasing weight and food restriction seem like a drag for you, listen in for a fresh perspective.

You’ll learn:

• Her four bite strategy
• Proof that it is actually possible to stop food noise no matter how long it’s been a part of your life
• Evidence for your brain to believe you actually CAN eat one piece of pizza without feeling deprived

Visit cahyacenter.org

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

Part 2! Readiness isn't a feeling, it's a way of thinking that you go back to over and over again. Go back to the previous episode if you haven't already listened to part 1. Here we finish the checklist to help you identify if you're truly ready for change and if not, where to focus your thinking.

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

We all have something we’d like to change whether it’s getting stronger, releasing that 15 lbs, getting better sleep, drinking less... 

But change is hard. Our brains are not inclined to change. In Part 1 of this two part series,  I’ll introduce a ‘readiness checklist’ to help you identify if you’re ready to take on that new workout or weight loss plan and if you’re not, exactly where to focus to GET yourself ready for real change so it’s not just another failed attempt.

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

Is this you? You have a few chips and it spirals into the whole bag, an entire day or whole weekend of overeating. You feel tempted by one-size-fits-all meal plans that you never end up following. You stop tracking your food or planning meals because you didn’t do it yesterday which means your 4 day streak is over, so you think, screw it. This episode is for you.

In this episode you’ll learn:

• That even though you’re not a “perfectionist,” perfectionism is likely derailing you
• Why 100% every day is the wrong goal
• The mindset shift you need to get out of all or nothing thinking

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

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. 

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• 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

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• 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]

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• 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 

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• 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

• Shape Shift Program LEARN MORE
• 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

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