Mindful Shape
If you’ve been dieting and exercising your whole life and have yet to reach your weight-loss goal and keep it off, this podcast is for you! Most programs solve for the effect (the excess weight) but not the overeating problem - the reasons why you put on the extra weight in the first place. In each episode you’ll learn how to use your mind, not willpower to feel at peace with food and finally experience life in the body you secretly know is your natural shape. Let’s do it together.
{BONUS} How to Make "Good" Decisions - A Framework
Use this framework for making your next big (or medium sized) decision…
Decision Making Framework:
1. Do you have all the information?
2. Are you the only person that is involved in this decision?
3. When do you want to make this decision?
4. What are ALL the options? Narrow down to 2-3
For each option, what are the reasons you WOULD choose itGo through reasons and circle the ones you love Which has the most options you love? Choose that!Notice fear that comes up for that choice<...
175 Achieve Your Secret Goal Inside Shape Shift
We all have something that if we accomplished would change everything. It might be so close to our hearts that we’ve never even spoken it aloud. We’re terrified of the disappointment. In this episode I’ll share the critical elements you need to make this happen for you and why I included them in my program Shape Shift.
You’ll learn:
What stops us from going “all in” on our dreamsWhat matters other than taking action and mindsetWhat’s behind my decisions and creation of Sh...174 Challenge Your Capacity
Challenging your capacity isn’t just “doing more” or being more productive. It’s a higher level of thinking and developing the skill of FEELING emotions in your body given the REAL limitations of life: your time, money, energy, attention, to reach your biggest goals.
You’ll learn:
The 3 types of capacity: Mental, Emotional & Behavioural and how to challenge each one to get unstuck and get more done with greater sense of joy and ease.LEARN MORE about Shape Shift
BONUS Workshop: Unlock the Body You Want EXPIRES 03/25
Special Bonus! This is your chance to Listen in on the Unlock the Body You Want Workshop and be guided through an embodiment sequencing practice to get super excited about your goal and help you process the messy emotions that come up when you think about actually doing what it takes to get there.
Because the body we ALL want is one that doesn’t bolt to distraction and pleasure the minute we feel bored or stressed. It’s a body that can generate inspiration by thought alone!
> Listen to the first 15 mins in wh...
173 Silent Dream Killers
When was the last time you felt really, really good? Accomplished, proud, joyful. And then how long did you let yourself feel that until doubt, worry, complaint and resentment came in. Until you remembered how far you still have to go?
You’ll learn:
The sneaky ways our brains keep us from experiencing pleasure and what to do about itWhy you’ll never want to say, “Wouldn’t that be nice?” ever againA simple exercise to challenge your capacity to feel good <...172 Why You're Way More Attractive Than You Think
What if you needn't change a single thing except your thoughts to be more attractive immediately and belong in every room you’re in? It’s true…
Listen to learn how:
To create a sense of belonging no matter the group setting: team meeting, a dinner party, or *cough cough* a group coaching program!To “become” more attractive without changing a thing about your appearanceThe ‘Liking Gap’ is impeding how likeable you currently see yourselfLEARN MORE about Shape Shift
171 Having a Crush on Your Life
You know those days when it all feels easier? The outfit works, you look forward to working out and there’s zero food noise?
You can flip that switch whenever you want.
You’ll learn:
How to transmute boredom and the mundaneness of lifeThe most important question to ask to cultivate ‘crush energy’6 specific ways to have a crush with your lifeLEARN MORE about Shape Shift
170 Anger - What To Do With It
Whether it’s the injustices on the news, your internet being spotty or you’re mad at yourself for eating too many peanut butter coconut balls, anger lives inside us all.
You’ll learn:
Where there’s anger…there’s griefHow to dissolve resentmentA simple, effective 4 step method to diffuse anger in your most ragey momentsLEARN MORE about Shape Shift
169 Behind the Scenes - Mindful Shape Shift
A more personal inside look into the changes happening behind the scenes of Mindful Shape and why. And if you've been struggling with releasing weight and food noise for too long, I share the missing and often overlooked piece that you MUST know to unlock the body you want.
LEARN MORE about Shape Shift
168 How to Leap Instead of Incremental Change
If you know what to do but not doing it or you’re making progress but it feels like a slog there’s an opportunity to reframe the mundanity of working out and eating healthy. When it becomes more about who you want to be and claiming that as an identity you won’t just have incremental progress, you’ll experience a leap.
You’ll learn:
A reframe and specifically what to focus on to make healthy choices less mundane and more compellingWhat I’m doing and what I’m not doing...167 Becoming The Version of You Who's Done It
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 discomfortThe four steps of becoming the next version of you: Awareness, Embodiment, Aligned Action, TransformationLEARN MORE about Shape Shift
166 The Most Efficient Goal Strategy - High Desire in a Relaxed Way
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 todayWhat a “relaxed way” actually looks like and subtle or unseen impediments that make it harder than it needs to beLEARN MORE about Shape Shift
165 How to Maintain Your Results - Avoid Success Intolerance
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 onThe 4 D’s of how Success Intolerance shows up in your bra...164 Become Unrecognizable In 2026
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 identityHow you can incorporate identity work into achieving a big goalHow to make progress with your goal...163 How Planning & Mindset Shifts Create Real Results - Samhita’s Story
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 enjoya...162 Become Unstoppable - Learn how to tap into your inner commitment and determination
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 patternstap into a deeper sense of follow-thr...161 Quiet Food Noise Forever
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 timeHow to use food to balance hormones and quiet food noiseWhat to do about sugar and flourWhat is being metabolically flexible and how we get the...160 She Thought She Was an Emotional Eater…Until She Learned This and Released 30 lbs - Tammy’s Story
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 snac...
159 The Biggest Challenge to Releasing Weight is Not What You Think
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 wheelsHow to challenge your current capacityA 1 min real time somatic exercise to make following through accessible and automaticLEARN MORE about Shape Shift
158 How to Avoid Confusion, Overwhelm and General Disillusionment With Your Goals
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 loss3 Mindsets that keep you stuck: Cynical, Escapist, PerfectionistThe do’s and don’t to enjoy the processLEARN MORE about Shape Shift
157 Align Mind, Body, Spirit to Stop Food Noise & Trust Yourself - Wendy's Story
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 strategyProof that it is actually possible to stop food noise no matter how long it’s been a part of your lifeEvidence for your...156 Change For Real - Your Readiness Checklist Part 2
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.
LEARN MORE about Shape Shift
155 Change For Real - Your Readiness Checklist Part 1
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.
LEARN MORE about...
154 Hidden Perfectionism - Stop All or Nothing Thinking
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 youWhy 1...153 There's No Turning Back - Amy's Story
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.
LEARN MORE about Shape Shift
152 Identity Work
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 goals3 mistakes to avoid when you’re trying t...151 The Biggest Loser Netflix Documentary - What Can We Learn?
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: k...
150 Overcoming Resistance
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 e...149 Your Ultimate Strategy Guide
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 insteadThe 3 emotional states you’ll need to stick to your plan and how to cultivate themLEARN MORE a...
148 Staying Consistent Part 2 of 2 - Strategies
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 connectedWhich qualities you need to cu...147 Staying Consistent Part 1 of 2 - The Hidden Key
The key to success is consistency. So…what’s the key to consistency? Although you’ve likely heard of the four stress responses: fight, flight, freeze, fawn, you’ve probably not connected that to staying on track when your brain is fixated on chocolate.
In this episode you’ll learn:
Why understanding this will lesson the shame from getting off track and overindulging How to identify YOUR dominant nervous system responseThe specific overeating behaviors that reflect your nervous system responseLEARN MORE about Shape Shift
146 'There's No Rush' As a Power Move - Jessica's Story
Weight loss inspiration that’s relatable and doable. In this episode you’ll meet my client Jessica who shares how she shifted from being an emotional eater, turning to food for relaxation, fun and entertainment to genuinely feeling like it’s easy to say no to sugar. Oh, and she released 30lbs without being in a rush about it. Enjoy!
LEARN MORE about Shape Shift
145 Overeating As Distraction
If you’ve released some weight recently and are noticing you’re starting to slip - going for a third or fourth piece of pizza, spoon in the Haagen-Dazs, that glass of wine Tuesday AND Wednesday night OR how you’re eating and feeling about your body is just okay, not terrible, but fine; It’s easy to get complacent and overeat and drink. In this episode I’m going to jolt your perspective on seemingly benign justifications to overindulge so you stop feeling deprived and start feeling in charge.
In this episode you’ll learn:
How to respo...144 How to Unwind Without Overindulging
When food is the main method to relax and have fun, it’s easy to overindulge at the expense of our wellbeing. Whether you’re mindlessly eating after dinner or trying to white knuckle your way through and NOT give in to the ice cream or glass of wine, this episode is going to give you a proven strategy that doesn’t rely on willpower.
In this episode you’ll learn:
How I use goals with clients: as lighthouses, not destinationsWhere to focus if you’re snacking after dinnerA strategy and mindset that will shift you out of ove...143 Believing New Things
A belief is an acceptance that something is true and is based on thoughts you’ve had over and over. I’ve curated the top most powerful beliefs to have if you’re wanting to be in charge around food and feel good in your body. And for any that feel like a stretch, a specific 8 step process for believing them.
In this episode you’ll learn:
The specific thoughts that if you believe, will ensure an improved relationship with food and your bodyAn 8 step process for believing a new thoughtLEARN MORE about Shape Shi...
142 Comparing Yourself to Others
We feel terrible when we do it, but we can’t help but compare ourselves and our bodies and feel envious. Let’s talk about why this happens and how to turn this gross feeling into a healthy, re-connection with yourself and resolve for what you want most.
In this episode you’ll learn:
Why it’s normal to compare How to reframe “It’s not fair” and “Why don’t I have that?” How to transmute envy into wisdomLEARN MORE about Shape Shift
140 Part 1/2: Releasing Stored Energy
What if body fat is just stored energy waiting to be released? Yes, stored energy from excess eating, but also emotional storage. If your outer weight is a mirror to your inner weight, let’s lighten the load shall we?
LEARN MORE about Shape Shift
141 Part 2/2: 5 Min Meditation - Releasing Stored Energy
Create safety in your nervous system and align your subconscious mind with releasing anything you no longer need - stored, stagnant energy of any kind.
Sit back, relax and enjoy this 5 minute guided meditation to reconnect, release anything you no longer need and cultivate trust with your body.
Add this 5 min meditation into your go-to restorative practices and listen as often as you like.
139 Learning Mindset - Sue’s Story
Today you’ll meet one of my clients Sue. You’ll come away inspired not only by her story and her 50lb weight loss, but her renewed lease on life and refreshing perspective on weight loss. We talk about how she shifted being panicked about hunger to befriending it, how her learning mindset was key to her success and specifically what that looked like in the program. She talks about how she incorporated “natural pleasures” to lower her interest in indulging with food, weight loss as self care rather than punishment and lots more. I hope you see a little o...
138 Choosing Negative Emotion
There’s no amount of thought work, green juice or yoga that’s going to ensure you never feel bad. We can’t control that life is balanced between negative and positive, but we can often control which negative and which positive we choose. So in this episode I’m talking about emotional tradeoffs; how to choose your negative emotion in order to achieve what you want rather than experiencing negative emotion by default.
In this episode you’ll learn:
Which negative emotions keep you stuck and which help move you forward.To see emotions as fuel The m...
