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

When it comes to nuts, fruit or yogurt your brain is saying, “No big deal, go ahead and eat up, it’s healthy!” 

But then you’re not seeing the weight come off and are getting frustrated. 

Or you know you’re a “volume-eater” but don’t know how to stop and you're in the valley of despair.

It’s happening for valid reasons: your hormones and your thinking patterns. 

Let’s change both.

In the episode you'll learn: 

•  Why it’s so tempting to overeat healthy food
• How to know if your hormones are off (hint: leptin resistance and gut microbiome)
• How to think in a way that makes it easy to stop at enough

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 your last attempt at weight loss didn’t work, it was due to your weight loss self concept, not your food plan. I’ll help you identify what that is so that you can feel confident in your plan or you’ll know exactly what to change so that you can release the weight you want. 

In this episode you’ll learn:

• That you’re not behind, you just need to update your self concept
• What to think instead to ensure success this time
• How to shift your self concept for permanent weight loss

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 could create the same results a weight loss drug offers without having to take it, would you? Of course! So in this episode we’ll explore how to reduce hunger, feel satiated sooner and end the food chatter. 

In this episode you’ll learn:

• How to reduce hunger naturally just by how you eat
• The key to feeling more satiated and what blocks it
• Why you’re constantly thinking about food and how to stop

Watch Build Momentum Video Series 

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

Summer brings specific challenges for releasing weight - your friend saying, “C’mon just one more glass of wine”, wanting to have fun, being out of your routine and dealing with body image drama. We can easily slip into all-or-nothing mentality - either you're 100% in OR you’re in “screw it” mode.  This episode will teach you how to get through the summer so you feel good about your food decisions AND good in your body. 

In this episode you’ll learn:

• The summer specific justifications your brain will think are true
• Why thinking “it’s working” can actually sabotage your weight loss
• The trick to avoiding all-or-nothing thinking

Watch Build Momentum Video Series 

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