Some days are so easy to stay on track but other days are just…hard. You’re dragging yourself like a dead weight or it seems completely impossible to do what you need to do, like NOT eat the chips or bypass something sweet after dinner.

Hello resistance. The surly teenage or stubborn toddler in all of us who refuses to make it simple and easy to eat right. 

In this episode you’ll learn:

• What resistance really is
• How you’re current thinking is creating more resistance
• What increases your willingness to eat on track or get your workout in

Watch Build Momentum Video Series 

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

We’re usually driven by despair, self-loathing, or even disgust to take that first big step and decide we want to release weight. But relying on negative emotions won’t sustain us for long. So what then?

Let’s dive deep into the mindset shift needed to stay on track—moving from “I need to” or “I should” to “I’m worthy of this.” You’ll learn how to create a compelling vision for yourself that’s strong enough to keep you going, even when your brain tries to rationalize old habits and minimize your weight loss goal. 

This isn’t just about following food rules—this is about becoming the person you’re meant to be.

In this episode you’ll learn:

• Strategies to create a compelling vision that will reignite your motivation when you lose focus
• Drifting is normal, learn how to get back on track quickly
• The mindset shift you need when you feel apathetic toward your weight loss goal aka “It’s not that bad, I’ll just eat”

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 you’re determined, you’re unstoppable. You eat healthy, you stop at enough. But then you get tired, you eat the bread, a bit more ice cream and skip your workout. You fall out of belief that it’s working or even that it’s possible to lose weight at all. Learn how to cultivate determination to get in your workout, say no to the bread, feel in control with food and follow through despite feeling resistance and doubt. 

In this episode you’ll learn:

• The role of anticipation
• How to overcome resistance 
• What to do when you doubt yourself or your weight loss plan

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 very normal to feel discouraged when you’re trying to lose weight and improve your food choices. At some point you’re sick of the scale not budging or you’re mad at yourself for eating all that pizza AND popcorn. Feeling discouraged is inevitable - letting it sabotage you is not. 

In this episode you’ll learn:

• Why we so often get discouraged
• The two types of thinking that make us discouraged (and the specific thoughts to watch out for)
• 3 Tips to move out of being discouraged quickly

Watch Build Momentum Video Series 

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

Answering some of the most common questions I get as a weight loss coach: 

1. How many exceptions (indulgences) should I have? 

2. How much weight can I expect to lose?

3. What do I do when my schedule conflicts with my eating plan?

4. What if I’m doing all the right things and the scale isn't moving?

5. What do I do when I’m eating out of control?

Watch Build Momentum Video Series 

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

WWE performer, mother and just incredibly kind-hearted human, Beth shares her weight loss journey. Extreme yo-yo dieting and binge eating led to an added 25 lbs and the old tricks just didn't work any more. Find out exactly what she did to reach her goal weight and ditch diet mentality for good. 

Knowing someone else has gone through the body image stuff, weight fluctuations and food drama you have, AND come out the other side helps your brain believe it’s possible for YOU so listen closely and get inspired.

Watch Build Momentum Video Series 

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

You know how you want to be eating, but you can’t seem to stick with it, you’re thinking about food way more than you’d like and you’d love to release excess fat and feel comfortable in your own skin. I’m sharing the process that’s helped my clients release 10 to 60 lbs AND keep it off for good. 

In this episode you’ll learn:

• The 4 main obstacles I see with my clients and how to overcome them
• The strategies and mindset tools you need so don’t gain the weight back
• Hard talk when it comes to deprivation
• 4 Steps to releasing the weight for good

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 regret how you ate last night, you’re frustrated that you still haven’t lost your COVID weight or you’re lamenting that you can’t get back to that “better” healthier version of you, it’s negatively impacting you NOW. Let’s fix that.

In this episode you’ll learn:

• Why how you think about your past self matters
• 2 Self coaching questions to shift how you feel
• Why you DON’T need to forgive yourself

Watch Build Momentum Video Series 

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

You might be unwittingly self sabotaging your weight loss efforts by 1. thinking it doesn’t matter THAT much OR 2. not letting yourself imagine what it would be like to be totally in charge around food and living at your goal weight. This episode will remind you that what you want truly DOES matter and it’s entirely possible for you. Yes YOU.

In this episode you’ll learn:

• How to be nicer to your body even when you don’t feel it
• Why buying new clothes shouldn’t be put off any longer!
• How to think about weight loss so that’s it seems really doable for you even if you have a history of failed attempts

Watch Build Momentum Video Series 

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

Fasting is a proven weight loss strategy…unless you spin out and scarf down three bowls of Cheerios beforehand. Or you notice you’re using it to make up for those handfuls of chocolate chips you had alone in the kitchen. Fasting can trigger that old diet brain and make you feel even LESS in charge around food. Learn how to support yourself so that you can use fasting as an effective tool for balancing your hormones and losing weight.

In this episode you’ll learn:

• The different types of overeating that can happen when we fast and how to handle it
• How to end a fast that doesn’t feel frantic
• The mindset shift you need to be successful during a 13 to 72 hour fasting window

Watch Build Momentum Video Series 

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