Give yourself permission to truly enjoy that piece of cake or glass of wine. Give yourself permission to feel what happens when you say, “No,” to yourself or “Okay, one was enough.” And lastly, give yourself permission to want your weight loss goal, even if it feels out of reach right now.

In this episode you’ll learn:

• How to give yourself permission to help you stop overindulging with food and claim what you truly want: your natural weight and feeling in charge around food.

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

Slip ups are to be expected when we’re trying to change our eating habits. This is an opportunity to relish in your humanity and be kind to yourself no matter how hard it feels to do that so you can move on quickly.

In this episode you’ll learn:

• How to make peace with overindulging
• How to feel calm immediately
• How to move forward without getting into diet mentality

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

I’ve read soooo many books on losing weight and here are my top picks. It’s a mix of science based fat loss books and psychological mastery books…so there’s a little something for everyone with a weight loss goal. I’ll share my hot take so that you can decide if it’s a must-read for YOU and worthy of shelf space.

In this episode you’ll learn:

• The top 6 books I recommend for sustainable fat loss
• What I learned from each book
• Why each book might or might not be for you

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

Whether you’re thrilled with your weight loss or you're disappointed in yourself, answer these 6 reflection questions I use with my coaching clients to move forward with wisdom, compassion and a strategic mindset.

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

Needing a break from weight loss is really wanting to feel a sense of relief, to feel free, to know we have options. Let’s talk about how to make changes to your eating plan without going off the rails with food.

In this episode you’ll learn:

• The top thinking trap to avoid when you’re “on a break”
• How to redefine freedom around food
• Unconventional food rules you’re welcome to steal from me

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

You likely think of overeating as a form of self sabotage. We say things like I just keep doing this. I know what to do and yet I keep sabotaging myself.

But when we believe that we are in fact sabotaging ourselves we are both the victim and the villian. A victim is helpless. A villain is just plain mean.

But you are neither of those. Learn how to think differently about why you’re overeating in a way that will help stop it.

In this episode you’ll learn:

• An alternative to labeling overeating as self sabotage
• Strategies to stop overeating
• What is allowing an urge to indulge vs white-knuckling it

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

Ever wish you could eat whatever you wanted and be at your natural weight? You can, so long as what you want (your desire) is at a natural level.

If you find yourself continually wanting more food than your body needs, you likely have both a physiological and emotional OVER desire for food.

When we can reduce this to a natural desire, you won’t feel like you’re in a battle against yourself. You just won’t want all that food any more!

In this episode you’ll learn:

• If you have physiological and/or emotional over desire
• What happens if we don’t address our over desire for food
• What can happen when over desire for food goes away (it’s amazing and terrible)

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

If you’ve been struggling with food and weight your whole life, it’s hard to imagine a life in which you don’t eat ice cream straight from the container after dinner. That’s because your self-concept when it comes to food and weight loss is based on previous failures. In this episode I challenge you to re-decide some assumptions you have about weight loss and yourself.

In this episode you’ll learn:

• How your current self concept explains your food decisions
• What you might need to UNLEARN
• How to drop the suffering model of weight loss

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