If…you avoid weighing yourself, you tell yourself you have no self-discipline, or sharing what you ate yesterday with your bestie triggers a panic attack, listen up. These are signs you’re missing the untapped power in being honest with yourself about what you truly want, where we’re at now and your relationship with food. True honesty is compassionate, not critical, and when we do it right, we get the opportunity to explore the real reasons behind overeating or over-drinking—often emotional discomfort or unmet needs. 

In this episode you’ll learn:

• Practical examples of honesty in a weight loss context
• How honesty can help you reach your desired weight
• What blocks us from being honest with ourselves and how to overcome that

Watch Build Momentum Video Series 

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

It’s not just about weight loss. It’s about becoming mentally stronger. That requires you to ride out all the ups and downs (let’s be real, the downs) along the way. So instead of saying screw it at 3pm and having the blueberry muffin, you’re mentally capable of handling that moment without it. Those moments add up over the weeks and months and make your desired weight inevitable. 

In this episode you’ll learn:

• How to dramatically shift how you handle tough moments by understanding the concept “The Dip”
• 2 Reasons you’ll quit and how to avoid them
• 4 Mindset shifts you need to make your desired weight inevitable.

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 do you want? No really, what do you spend your time wanting? Is your thinking going to excess food, alcohol or escapism? How much time is spent wanting what you already have or want to create? Your desire drives your direction, whether you go to yoga or put it off. Directing our desire is something we can and should do on purpose. 

In this episode you’ll learn:

• The concept of Desire Capacity
• How to actively want, so excess food is less interesting
• How to make the weight loss process more desirable so it’s easier and more empowering

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 off? Unfocussed? Less motivated? A bit out of control? If it’s not happening today, it will in the future because you’re a beautiful human in all of her humanity. In this episode I want to help you create your own unique plan to handle “a funk” so that you don’t turn to eating or drinking more than you’d like. 

In this episode you’ll learn:

• You’re not alone in your funk! How it can show up differently in different people
• How I approach this personally 
• Three categories to consider for restoration practices: Thinking, Emotion, Sensory

Mentions: https://www.youtube.com/@THELUNEINNATE

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 weight loss feels like a struggle, like a self-imposed prison, it could be because the rules you adopted to help you make healthy decisions end up backfiring. There is a better way! Let’s talk about how to make decisions whether it’s to eat past 7pm, have a glass of wine with an old friend or opt for a walk over a run, without rules.

In this episode you’ll learn:

• The difference between rules and principles when it comes to making food and fitness decisions
• How to get clear on what TRULY matters to you
• How to feel free but eat in alignment with your weight and health goals without rules

Watch Build Momentum Video Series 

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

Being compassionate with yourself can be the missing key to unlocking permanent changes with how you eat and take care of yourself but it’s not always easy! 

Listen to learn how to cultivate self compassion so that you can enjoy the process of releasing weigh and reclaiming your health and your life. ⁠

In this episode you’ll learn:

• How self compassion is a weight loss tool
• The path to self compassion: judgement, neutrality, curiosity, compassion
• What to do when self compassion feels hard to access

Watch Build Momentum Video Series 

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

Ever find yourself just not caring about your weight loss goals, your workouts, or even your healthy habits? It all feels kind of... meh? 

If you’re deep in apathy, don’t try to force motivation right away. Rest. Recharge. Take care of yourself without using food. Then, once you’re in a better headspace, tap into that determination. 

In this episode you’ll learn:

• The physiological and psychological factors that fuel apathy
• What to do when you can’t even get yourself to do what usually inspires you
• An exercise that helps you physically feel the difference between apathy and determination (and actually trains your brain to make the switch).

Watch Build Momentum Video Series 

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

To reach your desired weight without feeling starving and listless the whole time, but rather satiated and energized, you need to help your body become metabolically flexible. This means your body is efficient at using energy sources (food and body fat) as fuel. 

In this episode you’ll learn:

• Signs you’re insulin resistant regardless of your clothing size
• How to become metabolically flexible so you don’t want more food than your body needs
• How long it will take your body to become metabolically flexible whether you're 35 or 65 years old.

Watch Build Momentum Video Series 

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

Whether you're a nurse, teacher, parent, or taking care of a loved one, putting others first can often lead to stress eating, burnout, and feeling out of control around food.

I’m going to break down a common but rarely talked-about issue: rage eating—when frustration, exhaustion, or resentment leads to mindless snacking or emotional binges. I’ll explain how food impacts brain chemistry and why it makes perfect sense that we turn to food for comfort. 

Listen for mindset shifts and practical strategies to help you set better boundaries, prioritize yourself without guilt, and shift your thinking to create lasting, sustainable weight loss. From reworking limiting beliefs like "There's never enough time" to adopting nourishing thoughts that fuel motivation, this episode is all about reclaiming control over your body and your well-being—even in the busiest seasons of life.

In this episode you’ll learn:

• Specific weight loss challenges and strategies for caregivers 
• How eating instantly affects your brain chemistry
• The mindset shift for overwhelm and your never-ending to-do list

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 it comes to releasing body fat and establishing new eating habits, some days it’s a done-deal energy, on others it seems impossible.

In this episode you’ll learn:

• How to feel better when you’re not believing it’s possible to reach your desired weight
• Motivating yourself when you know you’re not going to look the way you did when you were 25 even after you’ve released the weight
• My favorite question to ask about ANY goal

Watch Build Momentum Video Series 

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