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.
199 Part 4 Alchemize Emotion - Your 12 Week Mind & Body Transformation
Emotions drive our behavior, whether we follow through and do the hard thing or we distract ourselves with food, tv, our phone or a glass of wine. So we need to learn how to work with them rather than be at the mercy of them or we’ll never do the hard thing and get what we want.
You’ll learn:
The 3 ways to “work” with emotions so you can take action Specific and practical ways of “processing” your emotions so that you know exactly what to do when you...198 Weight Loss Is a Spiritual Journey with Wendy Mader from Cahya Center
What does spirituality have to do with your relationship with food, your body, and your health?
More than you might think.
In this episode I’m joined by Wendy Mader, a spiritual coach, shaman, and death doula AND a former Mindful Shape client who experienced such success that I wanted her to come on and share how she incorporated her own spiritual practices.
We go beyond the typical conversation about diet and weight loss.
We explore what happens when you bring ritual, vi...
197 Cravings Revisited - Going Deeper
I’m revisiting one of my most popular episodes: #3 Cravings to give you a fresh take after years working with clients. If you have “food noise” and find yourself banning cookies from the house or trying to remember your weight loss goal while also considering going for a second dinner helping, you’re likely doing what most of us do: resist. But there’s a better, more effective way to handle urges that I’ll share with you here. Save this one for whenever you’re feeling wobbly around food and don’t trust yourself. This is your personal SOS go...
196 Part 3 Aligned Action - Your 12 Week Mind & Body Transformation
If you’re someone who can stick with it for a couple of weeks and then gets off track with your eating and fitness plan, this is for you. Conventional wisdom tells us to suck it up and try harder, which works for a little while but not longer term. But if you’re taking Aligned Action, you’ll notice less resistance and can stick with it for longer until eventually you’re just a take-it-or-leave-it person with those yummy cinnamon knots.
You’ll learn:
Why following through on that meal and workout...195 Part 2 Activating Desire - Your 12 Week Mind & Body Transformation
Keeping the weight off and making healthy choices feels easy when it’s pulled from a deep, true desire within you. Desire is how you create long-term success & momentum. In this episode I’m sharing 2 specific Self Coaching Practices to generate desire when you’re feeling discouraged, apathetic OR you’re proactively stoking the fire of that desire and getting skilled at directing your brain. This will help you get clear on what you want and learn how to infuse your goals with desire so it doesn’t feel like another “should” in your life but fills you with aliveness...
194 What If Everything You Believe About Weight Loss Is Wrong?
If you’ve tried every diet and health trend out there, are feeling slightly disillusioned and unsure but still find yourself contemplating yet another approach, this episode is for you. Reconcile your diet history with your current food plan/fat loss strategy so instead of feeling doubtful, you feel emboldened.
You’ll learn:
The #1 thought error that’s so deeply embedded it’s affecting you without you even realizing it. Perspective shift to reconcile all those past “failed” dieting attempts and make peace with your current weight loss st...193 Part 1 Strategy - Your 12 Week Mind & Body Transformation
Join me over the next 12 weeks to finish the year strong: feeling lean, strong, energized and comfortable in your body. In this episode I share how I got myself out of a recent set back and how I’m moving forward powerfully.
You’ll learn:
Which of the 2 body tracks you’re on how to adjust your 12 week plan accordinglyWhat type of tracking will serve you most given your specific goals and the best tools to do itHow to map out step 1 of your 12 week transformation: Strategize for Metabolic Flexibility.Othe...
192 Living an Enchanted Life with Eileen March
Meet my special guest, Eileen March, founder of My Luminous Life, author, witch, energy healer and coach. We talk about the Witch Wound, what it is and how it might be playing out in your own life, how to use the Wheel of the Year to feel less resistance and more balanced, specifically what you can do practically in the fall to be in rhythm with nature. Plus I even ask her about magic! After this conversation you may notice you’re experiencing the rest of your day in a more enchanted way.
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191 All-or-Nothing Thinking Trap Unveiled
If you think of yourself as someone who ‘once I start I can’t stop’ when it comes to your favorite foods, this is the all or nothing thinking trap. In this episode I’ll give you tools to avoid it so you can enjoy 1 cookie without eating 5.
190 If My weight went up 5lbs, here's what I would do immediately
It’s very normal for your weight to fluctuate and nothing to stress over. Learn the 3 steps I would do immediately to reset my mind and body and get right back on track.
189 Craft Your Personal Style for a Changing Body with Celebrity Costume Designer & Stylist Senna Shanti
What If Your Personal Style Is Part of Your Identity?
What if you didn’t have to wait until you lost the weight, changed your body, or became your “future self” to start showing up as her?
In this episode, I’m joined by costume designer and personal style expert Senna Shanti for a fascinating conversation about the connection between clothing, identity, confidence, and the way we see ourselves.
We talk about why your wardrobe can be more than just a collection of clothes—it can become a t...
188 Stop Fighting Yourself: 9 Reframes for Lasting Body Transformation
Releasing excess body fat, getting stronger and getting healthier doesn’t require more discipline, more restriction, or trying harder, but learning to relate to yourself differently.
In this episode, I explore 9 reframes that change the way you approach your body, food, emotions, and the process of body transformation.
These mindset/paradigm shifts will move you from resistance to relationship aka from fighting yourself to working with yourself so that instead of feeling like a drag, it feels empowering to make healthy choices.
...
187 Signs You Have An Overdesire for Food or Alcohol
What’s the difference between being someone who can follow any food plan or adopt healthy habits easily and someone who puts it off, starts on Monday morning and quits on Friday night? It’s not the eating plan or that they’re more self-disciplined. It’s simply overdesire. Learn the signs so you can stop spinning your wheels and solve the REAL reason you have excess body fat.
You’ll learn:
How to be someone who can adopt any eating plan and follow throughWhy you keep “s...186 The Identity Gap That Keeps You Overindulging
We often overindex on tactics to release excess weight - like eating less sugar or cutting down on the wine. What’s easily overlooked is the identity we need to embody in order to follow through on those tactics and then make them a natural part of our lives so we can maintain the physical transformation.
You’ll learn:
The 3 pillars that comprise your identity gap that you must change your current identity and reach your goal How to use identity work to maintain your results once you’ve released...185 How to Lead Yourself Instead of Fighting Yourself
If you often feel like there’s a battle raging inside your head in which you want to make your body and health goals happen buuuuut your brain is also offering up a million reasons why you should indulge right now, this episode is for you.
You’ll learn:
How to re-code urges and cravings to overeat and overdrink so you stop feeling bad about yourself.The best method to use when you’re the food is calling your name and you feel out of controlWhat to focu...184 Becoming the Woman You Trust to Follow Through
Clients I work with want to achieve more than a number on the scale. They want to become the woman who trusts herself around food and alcohol no matter what, so she can keep the weight off for good.
You’ll learn:
The 2 types of Breakthroughs and why focussing on one without the other leads to self-sabotageHow to claim self-trust when you have less than an amazing track record of doing what you said you would do, when it comes to your eating The 3 emotional tools to...183 Become Someone Who Naturally Stops at Enough
Practically apply the 6 elements of neuroplasticity so that you can go from eating past comfort because the food is so delicious (you’re an excellent cook), you don’t want to waste it or your brain thinks a few more bites won’t matter to eating so that you feel nourished, satisfied and optimize metabolic health.
You’ll learn:
How to become someone who naturally stops at enough not by forcing themselves to, but by working with their brain for real, lasting change.The 6 elements of neuropla...182 How to Spot When an Identity Breakthrough is About to Happen
If you’ve been trying to release some excess weight, at some point you likely won't feel like putting the fork down when your dinner is so delicious or saying no when the dark chocolate is calling your name.
Instead of saying, screw it, complying and then your body stays the same, this episode will help you completely reframe how you think so that next time you stick to your plan with ease.
You’ll learn:
To reframe those moments when you just wanna...181 How Your Food & Body Struggle Can Be the Way In - Sally's Story
Hear how my client Sally went from decades of yo-yo dieting to finally releasing over 20 lbs at age 64 by befriending hunger and learning how to attune to her satiety.
No meal plans. No fasting schedule.
What if rather than thinking of hunger as an emergency, as something to suppress or ignore is our friend?
What if your struggle with food and your body turns out to be the key to accessing your inner beauty?
That rather than your weight loss goal being a qu...
180 Why I Spent Over 1K on Someone Else’s Body Transformation Program Even Though I’m a Food & Body Coach
In this episode you’ll get a candid behind-the-scenes into my decision making process for signing up for a Body Transformation program as a coach who specializes in helping women release excess weight and feel in charge with food!
Plus my story, the tearful turning point with my coach and I’ll share my learnings and ah-ha moments of this new program so far, so that you can learn along the way too.
179 7 Unconventional Truths for Body Transformation
There is so much info out there on how to get in great shape and exactly what to eat if you want to slim down, get fit and build muscle. But what I want to focus on today is the less obvious - the unconventional truths that you MUST know to reach your desired body.
You’ll learn:
If you think you have an overconsumption / overeating / overdrinking problem, you’re trying to fix the wrong problem and where to focus insteadWhy you don’t need to bel...178 Go ALL IN on Your Health and Body this Summer
What if instead of overindulging this summer, you doubled down on your body goals? It’s the best time for it! This episode will spark motivation to go ALL IN on showing up for yourself when it comes to feeling great in your body no matter how tempting those summer sliders, ice cream cones or bbq drinks are.
In this episode you’ll learn:
Why summer is the BEST time to release excess body fatUnconventional advice for common summer challenges like temptation, food pushers and feeling self conscious<...
177 3 Mental Keys to Release Those Stubborn Last 10 lbs
When you’re down to those last few lbs, pain is no longer motivating you so it can be easy to make excuses - a glass or two of wine, a few handfuls of chips, dessert? Sure why not?! And months can go by without results. Let’s talk about what to focus on mentally so that you can get out of this common pattern and finally reach your desired body.
You’ll learn:
3 Mental Keys: Precision, Permission, DesireHow to spot if subconscious fears are getting in your way176 The 3 Beliefs You Need to Follow Through on Your Fat Loss Strategy
You have literally every workout and meal plan for free at your fingertips right now so information isn’t the problem. If you’re not motivated to eat right and workout, it’s your mindset that needs help.
In this episode I get specific on the 3 beliefs you need to have in order to take action on your plan. Because you can have the best strategy in the world but if you can’t get yourself to do it, it’s useless.
You’ll learn:
The mindset shift you need to feel motivated and take action3 q...{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.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 yourself171 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 life170 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 moments169 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.
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, Transformation166 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 be165 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...