Shows
Mindful Shape136 Regretting What You AteHow often do you regret what you eat? Like eating that leftover easter chocolate. It wasn’t even good quality.Oftentimes we eat really healthy food but regret the amount of food we ate. We look down and the whole bag is empty. The whole sleeve of crackers is gone. How did that happen? Regret can be one of our most powerful emotional reminders that reflection, change and growth are available and necessary. In this episode you’ll learn:5 Self Coaching Questions to answer...2025-05-0823 minMindful Shape135 AlivenessWhen it comes to releasing excess weight you don't automatically think, the key is cultivating more aliveness, presence and curiosity, but it works! Today I'm talking about two types of awareness: cognitive awareness (I know why I do what I do) and embodied awareness (I know what I’m feeling) and how we can use them to help us reach our desired weight and feel in charge around food.In this episode you’ll learn:A new way to think about dopamine, snacking and doomscrollingWhy curiosity is the most...2025-04-3019 minMindful Shape134 How to Stop Self SabotagingWe often say things like, “there’s a part of me that wants to be healthy and reach my goal weight but another part just wants to say, I’m too tired, I’m just going to eat what I want right now.” And it’s a battle between these two versions of ourselves. We call it self-sabotage.In this episode you’ll learn:How to recognize and embrace different versions of yourself and utilize this concept to help you become more of the person you want to beWhy watching a Black Mirror episode might help you be your ow...2025-04-2416 minMindful Shape133 SuperthinkingYour brain is a beautiful tool and left to it's own devices will likely offer up justifications to over indulge at the expense of feeling how you want to feel in your body. If you've ever overeaten because you had a long day, it wasn't because you lacked willpower, it was only because your brain needed relief and offered up the thought to eat. We need to understand this and instead of blaming ourselves, develop self awareness and practice superthinking - being intentional with thoughts that serve you. In this episode you’ll learn:2025-04-1720 minMindful Shape132 Being Honest With YourselfIf…you avoid weighing yourself, you tell yourself you have no self-discipline, or sharing what you ate yesterday with your bestie triggers a panic attack, listen up. These are signs you’re missing the untapped power in being honest with yourself about what you truly want, where we’re at now and your relationship with food. True honesty is compassionate, not critical, and when we do it right, we get the opportunity to explore the real reasons behind overeating or over-drinking—often emotional discomfort or unmet needs. In this episode you’ll learn:Practi...2025-04-0917 minMindful Shape131 Becoming Mentally StrongerIt’s not just about weight loss. It’s about becoming mentally stronger. That requires you to ride out all the ups and downs (let’s be real, the downs) along the way. So instead of saying screw it at 3pm and having the blueberry muffin, you’re mentally capable of handling that moment without it. Those moments add up over the weeks and months and make your desired weight inevitable. In this episode you’ll learn:How to dramatically shift how you handle tough moments by understanding the concept “The Dip”2 Reasons you’ll quit and how to avoid...2025-04-0828 minMindful Shape130 Directing Your DesireWhat do you want? No really, what do you spend your time wanting? Is your thinking going to excess food, alcohol or escapism? How much time is spent wanting what you already have or want to create? Your desire drives your direction, whether you go to yoga or put it off. Directing our desire is something we can and should do on purpose. In this episode you’ll learn:The concept of Desire CapacityHow to actively want, so excess food is less interestingHow to make the weight loss process more desirable so it’s easier and more...2025-03-2619 minMindful Shape129 Creating a Restorative Practice PlanFeeling off? Unfocussed? Less motivated? A bit out of control? If it’s not happening today, it will in the future because you’re a beautiful human in all of her humanity. In this episode I want to help you create your own unique plan to handle “a funk” so that you don’t turn to eating or drinking more than you’d like. In this episode you’ll learn:You’re not alone in your funk! How it can show up differently in different peopleHow I approach this personally Three categories to consider for restoration practices: Thinkin...2025-03-2017 minMindful Shape128 No More Food RulesIf weight loss feels like a struggle, like a self-imposed prison, it could be because the rules you adopted to help you make healthy decisions end up backfiring. There is a better way! Let’s talk about how to make decisions whether it’s to eat past 7pm, have a glass of wine with an old friend or opt for a walk over a run, without rules.In this episode you’ll learn:The difference between rules and principles when it comes to making food and fitness decisionsHow to get clear on what TRULY matters to youHow...2025-03-1413 minMindful Shape127 Self CompassionBeing compassionate with yourself can be the missing key to unlocking permanent changes with how you eat and take care of yourself but it’s not always easy! Listen to learn how to cultivate self compassion so that you can enjoy the process of releasing weigh and reclaiming your health and your life. In this episode you’ll learn:How self compassion is a weight loss toolThe path to self compassion: judgement, neutrality, curiosity, compassionWhat to do when self compassion feels hard to accessBook a call with Paula to explore coaching togethe...2025-03-0827 minMindful Shape126 Apathy Into DeterminationEver find yourself just not caring about your weight loss goals, your workouts, or even your healthy habits? It all feels kind of... meh? If you’re deep in apathy, don’t try to force motivation right away. Rest. Recharge. Take care of yourself without using food. Then, once you’re in a better headspace, tap into that determination. In this episode you’ll learn:The physiological and psychological factors that fuel apathyWhat to do when you can’t even get yourself to do what usually inspires youAn exercise that helps you physically feel the differen...2025-02-2720 minMindful Shape125 Become Metabolically FlexibleTo reach your desired weight without feeling starving and listless the whole time, but rather satiated and energized, you need to help your body become metabolically flexible. This means your body is efficient at using energy sources (food and body fat) as fuel. In this episode you’ll learn:Signs you’re insulin resistant regardless of your clothing sizeHow to become metabolically flexible so you don’t want more food than your body needsHow long it will take your body to become metabolically flexible whether you're 35 or 65 years old.Book a call with Paula to expl...2025-02-2127 minMindful Shape124 Weight Loss for CaregiversWhether you're a nurse, teacher, parent, or taking care of a loved one, putting others first can often lead to stress eating, burnout, and feeling out of control around food.I’m going to break down a common but rarely talked-about issue: rage eating—when frustration, exhaustion, or resentment leads to mindless snacking or emotional binges. I’ll explain how food impacts brain chemistry and why it makes perfect sense that we turn to food for comfort. Listen for mindset shifts and practical strategies to help you set better boundaries, prioritize yourself without guilt, and shift y...2025-02-1325 minMindful Shape123 Believing You’ll Reach Your Desired WeightWhen it comes to releasing body fat and establishing new eating habits, some days it’s a done-deal energy, on others it seems impossible.In this episode you’ll learn:How to feel better when you’re not believing it’s possible to reach your desired weightMotivating yourself when you know you’re not going to look the way you did when you were 25 even after you’ve released the weightMy favorite question to ask about ANY goalBook a call with Paula to explore coaching together. Watch Build Momentum Video Series...2025-02-0520 minMindful Shape122 A Sprint/Marathon Approach to Your Desired WeightDiets don’t work, so now what? How do you reach your desired weight in a healthy sustainable way and keep the weight off for good? The sprint/marathon approach helps you reach your desired weight by integrating a “stop overeating focus” and the opportunity to accelerate fat loss without going into diet mentality.In this episode you’ll learn:The 3 simple steps to releasing excess body fatWhat to focus on right now to feel your bestHow to avoid diet-starts-Monday mentality with this approachBook a call with Paula to explore coaching together. 2025-01-2915 minMindful Shape121 Tapping Into DeterminationIt’s easy to slowly slip back to old eating and movement habits. I call this “The Drift” and it’s totally normal! You might even maintain or even gain weight while you’re in the drift. The antidote is tapping back into your determination. I’m sharing how I handle this myself: what I do and how I think about it.In this episode you’ll learn:Signs to spot when you’re in “The Drift”How to handle it when you’re in a drift so that you don’t go off the rails with foodHow to re-engag...2025-01-2325 minMindful Shape120 My Favorite Health & Weight Loss ToolsWeight loss regimes, practices, apps and coaching tools. Here's an inside look into my personal strategies for health and weight loss. You might just hear something new that you’ll want to incorporate into your own strategy.Book a call with Paula to explore coaching together. Watch Build Momentum Video Series Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com 2025-01-1529 minMindful Shape119 Why You’re ExhaustedYou’ve set intentions. You’ve got goals. Not feeling energetic? Lacking enthusiasm? Let’s explore 3 reasons why: Contempt, an “I HAVE to do this” mentality and trying to force a one size fits all diet or workout plan.If you've ever wondered how to sync your food and workouts to your cycle this one's for you!In this episode you’ll learn:How contempt shows up and drains your motivation so you can release itA reframe on all the “shoulds” you have around weight loss so you feel insp...2025-01-0929 minMindful Shape118 Giving Yourself PermissionGive 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.Book a call with Paula...2024-12-2512 minMindful Shape117 Get Back on Track QuicklySlip 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 immediatelyHow to move forward without getting into diet mentalityBook a call with Paula to explore coaching together. Watch Build...2024-12-1813 minMindful Shape116 My Top 6 Books For Releasing Excess FatI’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 lossWhat I learned from each bookWhy each book might...2024-12-1230 minMindful Shape115 Reflection Questions Before Moving OnWhether 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. Book a call with Paula to explore coaching together. Watch Build Momentum Video Series Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com 2024-12-0721 minMindful Shape114 Taking a Break Without Going BackwardsNeeding 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 foodUnconventional food rules you’re welcome to steal from meBook a call with Paula to explore coaching together....2024-12-0619 minMindful Shape113 Rethinking Self SabotageYou 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...2024-11-2815 minMindful Shape112 Reducing an Over Desire For FoodEver 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 thi...2024-11-2116 minMindful Shape111 Deciding Your Self ConceptIf 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 decisionsWhat you might need to UNLEARNHow t...2024-11-1415 minMindful Shape110 Anxiety EatingWhether it’s eating ice cream to ward off Sunday scaries or scarfing down handfuls of cashews before your next meeting, overeating from anxiety will impede your weight loss. Learn what to do so that your brain doesn’t even offer food as a suggestion when you feel anxious.In this episode you’ll learn:The mindset shift you need around anxietyWhat to do when you’re overeating because you’re feeling anxiousHow to handle real physical hunger when you’re also anxiousBook a cal...2024-11-0614 minMindful Shape109 Getting Out of Scale DramaWeighing yourself on the scale is a helpful measurement when you’re trying to lose weight. But if it’s triggering you and making you feel like crap, the answer is not to avoid it, but to use it as an opportunity to manage your brain so that you can monitor progress.In this episode you’ll learn:All you need to know about weighing yourself How to overcome your fear of the scaleSigns you have scale dramaBook a call with Paula to expl...2024-10-2917 minMindful Shape108 Mastering Weight Loss SkillsAfter so many failed attempts to lose weight we start thinking we’re just someone who will forever struggle. But weight loss is simply a set of skills that with practice you can get better at no matter your history with food. Listen to identify which skills you are already good at, which you’re just ok at and which need a lot of work so that you have a road map that gets you to your goal weight.In this episode you’ll learn:The 7 Weight Loss Sk...2024-10-2426 minMindful Shape107 Showing Up For YourselfShowing up for yourself is easier said than done. Our brain resists change and offers up excuses instead, like “I’m an all or nothing person” or “I know what to do, but just can’t follow through.” But showing up doesn't need to be more work, more restriction. It can feel energizing - like you're becoming more of who you want to be.In this episode you’ll learn:How to get the most out of any weight loss workshop or trainingHow to handle excuses your brain offe...2024-10-1724 minMindful Shape106 Working Through ResistanceSome 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 isHow you’re current thinking is creating...2024-10-1018 minMindful Shape105 Create Your Compelling VisionWe’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. 2024-10-0327 minMindful Shape104 Doubt to DeterminedWhen 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 anticipationHow to ov...2024-09-1819 minMindful Shape103 Feeling DiscouragedIt’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 discouragedThe two types of thinking that make us discouraged (and the specific thoughts to watch out for)3 Tips to move out of being di...2024-09-1224 minMindful Shape102 Weight Loss FAQsAnswering 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?Book a call with Paula to expl...2024-09-0523 minMindful Shape101 Beth's Story - The Why Not the HowWWE 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.Book a call wit...2024-08-2154 minMindful Shape100 How to Lose Weight & Keep It OffYou 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 themThe strategies and mindset tools you need so don’t gain the...2024-08-1532 minMindful Shape99 Your Past SelfWhether 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 matters2 Self coaching questions to shift how you feelWhy you DON’T need to forgive yourselfBook a call with Paula to explore coaching tog...2024-08-0714 minMindful Shape98 You've Got ThisYou 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 itWhy buying new clothes shouldn’t be put off an...2024-08-0121 minMindful Shape97 A Mindset For FastingFasting 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 c...2024-07-2923 minMindful Shape96 Overeating Healthy FoodWhen 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...2024-07-1823 minMindful Shape95 The 5 Weight Loss Self ConceptsIf 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 conceptWhat to think instead to ensure success this timeHow to shift your...2024-07-1230 minMindful Shape94 Natural Ozempic Weight LossIf 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 eatThe key to feeling more satiated and what blocks itWhy you’re constantly thinking about food and how to stopBook a call with Paula to explore coachin...2024-07-0422 minMindful Shape93 All or Nothing Mentality During SummerSummer 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 trueWhy thinking “it’s working” can actually sabotage...2024-06-2923 minMindful Shape92 Alcohol & Weight LossReducing or removing alcohol can really help you release excess weight but how to do that when it’s part of every social occasion and it’s so much fun??? I promise it’s possible and it’s all how you think about it. This episode will help you feel in charge when it comes to drinking. In this episode you’ll learn:4 Ways alcohol impacts weight lossHow your current thinking is a roadblockHow to reduce your drinkingBook a call with Paula to ex...2024-06-2020 minMindful Shape91 Negative ThinkingWhen you’re feeling negative or in a rut, it’s due to negative thinking. It’s human to have negative thoughts so let’s talk about how to handle it so you can start feeling better. In this episode you’ll learn:How negative thinking shows up in weight lossHow normal it is and where you might be going wrong in trying to fix itHow to kick a negative thinking habitBook a call with Paula to explore coaching together. Wa...2024-06-1226 minMindful Shape90 Maintaining Your Weight Loss SuccessIt’s one thing to release the weight, but it’s another to keep it off! If you can shift your focus toward the process more than the final goal, you can almost guarantee you’ll be able to maintain your weight loss. In this episode you’ll learn:Where high levels of motivation comes fromWhat to do when motivation wanesSpecific examples on what focussing on the process looks likeBook a call with Paula to explore coaching together. Watch B...2024-06-0515 minMindful Shape89 Creating a Paradigm ShiftWeight loss can be about more than an endless pursuit to conform your body into an outdated, idealized, and photoshopped beauty standard. I’m deconstructing diet mentality (the old paradigm) to what I think is a more contemporary, healthier and more effective approach to reaching your natural weight in a way that you can feel good about.In this episode you’ll learn:Why it makes sense you don’t want others to know you’re trying to lose weightWhat a NEW approach to weight loss looks likeHow to handle it when your brain reverts back to the w...2024-05-3028 minMindful Shape88 Believe in YourselfThis will inspire the mindset you need to stop any overeating that prevents you from losing weight. Let’s get your brain on board so instead of restriction and depriving yourself, eating responsibly is an act of self-connection.In this episode you’ll learn:Examples of upleveling your thoughtsWeight Loss skills you can learnHow to double down after a set backBook a call with Paula to explore coaching together. Watch Build Momentum Video Series 2024-05-2218 minMindful Shape87 Doubling DownSometimes we feel compelled to double down on our weight loss strategy to get results. If you’re about to launch into another “day one” (if you know, you know) here’s how to do it most effectively. In this episode you’ll learn:When does it make sense to double downWhere to focusPitfalls to avoid (or at least know about beforehand)Book a call with Paula to explore coaching together. Watch Build Momentum Video Series Instagram: @mindful_shape Free Self Coachin...2024-05-1622 minMindful Shape86 Practical Weight Loss TipsA weight loss back-to-basics you-must-know-this refresher guide. Some of these weight loss tips you’ve heard before so I offer a deeper way of relating to them. Some tips will be NEW and, not to overstate things, but will truly change your life. If you don’t know, now you know.Whether you’ll be thrilled losing 5lbs, or you’re in it to win it with a 50 lb plus goal, start with these strategies to lose weight in a healthy, effective way that is kind to both you and your beautiful body.2024-05-0129 minMindful Shape85 What You REALLY Need to Succeed at Weight LossEven when you know how to eat healthy, you can feel a ton of resistance to following through, that it’s taking too long and it just feels like a struggle. No meal or workout plan solves that, but your brain can. In this episode you'll gain clarity on the overlooked skills, qualities, and beliefs shared by my most successful clients, providing a roadmap to focus YOUR efforts.In this episode you’ll learn:The weight loss success triad you’ve never heard ofHow to get through subtle and in...2024-04-2435 minMindful Shape84 How to Stay CommittedWeight loss doesn’t happen by signing up for a new program, getting rid of all your "fat" clothes so there's no going back or booking a flight to Hawaii for motivation. It happens by staying committed; doing all the boring, tedious, hardwork of following through.In this episode you’ll learn:Why self-loathing OR being super excited about your goal doesn’t work to motivate youWhy commitment wears off even when things are going wellHow to quickly tap into your commitment at any time2024-04-1024 minMindful Shape83 Having Your Own BackHaving your own back means following through on your eating plan, but it’s also about what happens when you eat off your plan too. Today we explore what advocating for yourself and your weight loss goal means and how to do it more often.In this episode you’ll learn:What having your own back is and isn’tWhy you don’t actually need to forgive yourself, give yourself more grace or be more self-compassionate (and what to do instead)Questions to ask yourself after eating off planBook a call with Paula to explo...2024-04-0320 minMindful Shape82 Creating a Sense of SuccessTrying to lose weight when you constantly feel like you’re failing at it, is like trying to swim with kettlebells attached to your feet. Losing weight is an optional endeavor and can and should feel empowering not self-punishing. This episode will teach you how to create a sense of success along your journey. In this episode you’ll learn:How to tap into that feeling of success What a new approach to weight loss is and is notWhy now’s the perfect time to let go of ol...2024-03-2721 minMindful Shape81 Weighing YourselfThe scale can be a useful tool in measuring our weight loss, but unless we know how to manage our mind, it can lead us into a negativity spiral and even lead to weight gain. In this episode you’ll learn:What’s to be gained by using the scaleWhy it makes sense you’re avoiding itHow to not let it ruin your dayBook a call with Paula to explore coaching together. Watch Build Momentum Video Series Instagram: @mindful_shape Free S...2024-03-1919 minMindful Shape80 The Follow Through FactorAny weight loss program WILL work so long as you can follow through and stick to it. So Iet’s talk about what to do when you have conflicting desires. You have the desire to follow through on your weight loss plan AND the desire to eat.In this episode you’ll learn:When to double down on yourselfThe biggest mistake you’re making in trying to follow throughA 5 min strategy to follow through when it feels especially hard to stick with your program Book a call with Paula to explore coaching together. 2024-03-1418 minMindful Shape79 Success Mindset - Sarah’s StoryWant to adopt a mindset that will get weight loss results? Listen to Sarah’s personal coaching journey to hear exactly what she did. She went from releasing less than 1lb per month on her own to accelerating her weight loss and creating an approach to food she can use long term.In this episode you’ll learn:How to use the scale to your advantageHow to avoid “screw it” modeHow to connect the dots between food and weight to what’s happening in your life (without judging yourself about it)Book a call with Paula...2024-02-2822 minMindful Shape78 Secret EatingIf you think you’re the only one eating in secret, well think again. Let’s remove any shame that comes up and talk about strategies to stop letting this impact your relationship with yourself, food and your chances of reaching your desired weight. In this episode you’ll learn:Examples of secret eating I hear from clientsThe real reason it happens (it’s not because you love food)How to make secret eating a thing of the pastBook a call with Paula to explore coaching together. Watch Build Momentum...2024-02-2317 minMindful Shape77 When You've Gained Weight BackWe can feel especially terrible when we’ve recently gained some weight back. Let’s explore the deeper reasons why we feel so badly and talk about what to do next if you’re currently dealing with this.In this episode you’ll learn:What research says about feeling beautifulTo separate your self-worth from your bodyHow to feel better when you’ve gained some weight backBook a call with Paula to explore coaching together. Watch Build Momentum Video Seri...2024-02-1520 minMindful Shape76 Overhunger ExplainedIf you feel like your cravings are out of control or you often get hangry, overhunger is to blame. Knowing what to do about it could be the missing piece to releasing your next 10lbs.In this episode you’ll learn:How to identify if overhunger is the reason you can’t release weight2 main causes of overhungerHow to fix it so your biochemistry is helping, not hurting your weight loss goalsBook a call with Paula to explore coaching together. 2024-02-0917 minMindful Shape75 Overeating Self Assessment ExerciseFor many of us, stopping when we’ve had enough food (and not one bite more) is challenging. We eat past what our bodies actually need. Answer this 10 question self assessment to help you know where you should focus to reach your natural weight. I also explain specific overeating patterns and offer solutions so you can take next steps.In this episode you’ll learn:What you need most to stop overeatingExamples of where we overeat and whySimple solutions for fear of wasting food, dealing with FOMO and moreBook a call with Paula to e...2024-01-2926 minMindful Shape74 Mindless EatingMindless eating is an easily overlooked piece of the puzzle when we’re trying to determine where overeating is happening. We often underestimate how much we’re eating when we mindlessly eat and also underestimate its affect on our weight.In this episode you’ll learn:Where mindless eating might be happening for youHow to stop this type of overeating Book a call with Paula to explore coaching together. Watch Build Momentum Video Series Instagram: @mindful_shape Free Self Coaching Resource...2024-01-2623 minMindful Shape73 Dealing With DisappointmentIf you’re feeling disappointed about the number on the scale today or in yourself because of what you ate yesterday, this is for you. As we strive toward our natural weight, disappointment is common. I’ll teach you what to do about it so that it doesn’t derail you.In this episode you’ll learn:3 Steps to take when you’re disappointedPractical strategies to rev up fat burning and optimize your weight lossLinks: @glucosegoddessBook a call with Paula to explore coaching together. Watch Build Momentum V...2024-01-1621 minMindful Shape72 Slipping Back Into Diet MentalityEven when we want a sustainable, healthy way of eating and being around food it’s super easy to slip back into the overeat/over-restrict cycle. It’s no fun and usually leads to weight gain too. Let’s talk about how to course correct when you notice this creeping in. In this episode you’ll learn:When it’s likely to happenHow diet mentality shows up and why it’s a problem3 strategies to feel in control againBook a call with Paula to expl...2024-01-0926 minMindful Shape71 Fear of Gaining the Weight BackThis fear doesn’t have to turn into a self-fulfilling prophecy. Learn how this happens and exactly what to do about it. In this episode you’ll learn:Why this fear keeps creeping up despite your weight loss success3 Sneaky ways it leads to weight gain What to do TODAY to clean this upBook a call with Paula to explore coaching together. Watch Build Momentum Video Series Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached...2024-01-0522 minMindful Shape70 This is Your Time - Marilyn's StoryMarilyn is reaching her weight loss goals on HER terms this time. She’s open and honest about being at the point of seriously considering weight loss surgery when she came across my podcast and decided instead to try coaching first. She shares how she worked through fear and resistance and how she was able to stay consistent even when the scale wasn’t budging. If you’re feeling low or discouraged and in need of inspiration, this is a true transformation story you don’t want to miss. Follow Marilyn's journey on Instagram: @consultma...2023-12-2234 minMindful Shape69 Keeping Up MomentumHow do we harness those unicorn days when the weight is coming off and it feels easy to not overeat? This episode has the 3 must-haves to maximize this time and keep up your momentum.In this episode you’ll learn:The missing piece in protocol planningWhere to put your focus so that you keep winning no matter whatHow to recreate momentum when things go a little sidewaysBook a call with Paula to explore coaching together. Watch Build Momentum Video Series Instagram: @min...2023-12-1822 minMindful Shape68 How to Stop Stress EatingFind yourself turning to food when you’re stressed? Think you need to set yourself up for success or be more self-disciplined? It’s not true. Learn what really causes stress eating so that your efforts actually make a difference. In this episode you’ll learn:Strategies that sound good but don’t actually work IRLWhy you stress eat over and over against your own willWhat you can do to stop stress related weight gainBook a call with Paula to explore coaching...2023-12-1113 minMindful Shape66 How I'm Releasing the Baby WeightMy first episode after a 4 month maternity leave! And I too have a weight loss goal which I’ll share with you. In this episode you’ll learn:My personal weight loss goals now and how I’m approaching itWhat I’m tracking and what I’m not My new super simple method for handling cravings or urges to overeatEPISODE LINKS:Free Resources/Get on My Email ListGet the Mindful Shape Protocol PlannerMindful Shape Website 2023-11-2828 minMindful Shape67 You Can Do This Too - Karen's StoryStill find yourself entertaining ideas about super restrictive eating plans in order to see results as quickly as possible? If you need more proof for your brain to feel inspired about a slower, sustainable weight loss plan, listen in. I’m sharing another client story in which we dive into how she got out of quick-fix-mentality, how she redefined discomfort, and how she got through some challenging parts like weekends. She also talks about her perspective as a doctor; How do you stay motivated when so much of the research out there says you won’t keep the weight off...2023-07-2524 minMindful Shape65 Ending Food Drama - Jackeline's StoryHear from my client Jackeline who released not only the 15 lbs she came to me for, but even more valuable, a tonne of food drama. Her incredibly honest personal account of where she was and how she let go of her old way of thinking to finally release the weight and enjoy freedom around food will inspire you because it's possible for YOU too. Listen to learn how she did it. Check out her travel blog at fashionabledrifter.comBook a call with Paula to explore coaching together. Watch Build Mo...2023-05-1921 minMindful Shape64 On the Fence About Weight Loss Medication?The most recent weight loss drugs seem better than ever so it’s no surprise that you may be considering them. If you’re stressed because you’re going back and forth, here’s a process that will walk you through how to decide.In this episode you’ll learn:How to make decisions The difference between decisions and outcomesHow to explore your reasons Book a call with Paula to explore coaching together. Watch Build Momentum Video Series 2023-04-0325 minMindful Shape63 Which is Better, Listening to Your Mind or Body?Have you ever been told to just listen to your body when it comes to eating and you’ll reach your natural weight? It sounds simple enough but if “intuitive eating” hasn’t worked for you, I’m going to explain why and help you figure out exactly when to listen to your body and when to rely on your mind to lose weight sustainably.In this episode you’ll learn:Why you can’t always listen to your body to tell you what or how much to eatWhen to rely o...2023-03-3023 minMindful Shape62 When to Get Help or Keep Trying on Your OwnIf you’re on the fence about taking the next step and inquiring about weight loss coaching, starting a course or joining a program, this will help you determine whether you really need it or not and set you up for success either way.In this episode you’ll learn:When you’re right on track going it aloneIndicators you could benefit from additional supportThe only way to guarantee your results (no matter what you decide)Book a call with Paula to explor...2023-03-0523 minMindful Shape61 A Mental RestartOverdid it on the weekend? If you overindulged and are ready (but maybe not 100% motivated yet) to start up your weight loss plan again, here’s my guide to do it in a healthy, kind, and optimal way. In this episode you’ll learn:How to start again when you’re ready but not 100% willing How to change your pastHow to generate activation energy (motivation)How to drop shame and guilt about over indulging Book a call with Paula to explore coaching...2023-02-2721 minMindful Shape60 What’s Getting In Your Way - Problems & SolutionsWhat you think is getting in the way - lack of willpower, desire for food, laziness is NOT the reason you can’t release the excess weight and stick to your healthy plan. I’m cutting straight to the chase on what’s really getting in the way and tell you exactly how to solve for it. In this episode you’ll learn:How root problems present so you can spot themWhat you’re probably thinking is the problemThe real reasons you haven’t been able to relea...2023-02-1933 minMindful Shape59 Ditching Diet Mentality Shayla's StoryIf you're feeling alone in your struggle and could use some inspiration that's relatable, listen in to Shayla's story. We talk about what it was like for her during her pregnancy, dropping the concept of "good foods" "bad foods" and how she's able to recognize progress when she still has a ways to go to reach her goal.Book a call with Paula to explore coaching together. Watch Build Momentum Video Series Instagram: @mindful_shape Free Self Coaching Resources Interested in...2023-02-1522 minMindful Shape58 How to Trust Yourself Around FoodGet out your notebooks! Learn practical tools you can apply to immediately start trusting yourself around food - even the ones that call to you incessantly!In this episode you’ll learn:How to overcome powerful desires to overeat sugar and flourWhat to do when you’re unmotivatedHow to be more self disciplined What a mental plan is, why you need it and exactly how to create one Book a call with Paula to explore coaching together. Watc...2023-02-1141 minMindful Shape57 Weight Loss Strategy During Challenging TimesWhen we’re going through challenging times, we think there are two options - eating on track (eating that optimizes fat burning) or eating off track (free for all!) But there’s a third option available which I map out specifically for you to avoid weight gain and keep going.In this episode you’ll learn:Why we go into a free for all around food sometimesWhat decisions need to be made when it’s harderMy exciting personal update!Book a call with Pau...2023-01-2025 minMindful Shape56 Choosing Your StandardsHave you ever thought about what your standards are? When you’re clear on them, it makes making food (and life) choices a lot easier than relying on sheer willpower. In this off the cuff episode I’m getting personal to share my own list of standards so that you’re inspired to create your own. In this episode you’ll learn:What conscious standards are and how to create themHow standards will help you lose weight without willpowerWhat my personal standard are Book a call with Paula to explore coaching together. Watch...2022-11-2919 minMindful Shape55 Mental Prep for the HolidaysFeeling a little anxious about overeating from now until New Years? I’ve got you covered! In this episode you’ll learn:The 3 obstacles that derail you during the holidays and exactly how to overcome them :All or nothing thinkingSaying no to food pushersOver Desire (desire for food when you’re not physically hungry)Book a call with Paula to explore coaching together. Watch Build Momentum Video Series Instagram: @mindf...2022-11-2120 minMindful Shape54 What's Possible for You? Pam's StoryEver been told you “have such a pretty face” or felt like a failure after gaining, losing and regaining the weight? You’re not alone. Here’s your chance to get inside the head of someone who’s been there and is on the other side of it. My client Pam overcame years of struggling with her weight to eating 2 meals a day, not beating herself up anymore and releasing 20lbs in 6 months without feeling deprived. Let yourself be inspired and use it as evidence that it really is possible for you too.In this episode you’ll learn:2022-11-1621 minMindful Shape53 Get Out of Weight Goal DramaYou have a number in mind, but every time you think about it you feel discouraged and defeated, not motivated and determined. Let’s change that and teach you how to set weight loss goals without mind drama. What you’ll learn:How to choose your goalThe benefits of 5lbs at a timeHow to use timelines for you not against youThe main reason there’s drama around goalsBook a call with Paula to explore coaching together. Watch Build Momentum Video Series Instag...2022-10-2622 minMindful Shape52 Create a BreakthroughFeeling like you’re in a never ending cycle of weight loss and weight gain? I’m sharing a breakthrough I personally had around this that made a big difference to how I felt about myself and my weight loss journey. In this episode you’ll learn:What to do when you’re in a downward spiralHow to think about the scale going up (again)To never feel like you’re stuck in a struggle cycleBook a call with Paula to explore coaching together. Watch Build Momentum Video Series 2022-10-1815 minMindful Shape51 When You Just Don't Want ToWhether it’s allowing an urge to overeat to pass through your body or getting yourself off the couch to workout, here are 11 strategies to shift your mindset and help you get through our biggest obstacle - just not wanting to! In this episode you’ll learn:11 Strategies to get your brain on board to do anythingThe real reasons your not following throughA self coaching exercise to ensure you’ll do itFor the full transcript visit: https://www.mindfulshape.com/transcriptsInstagram: @mindful_shapeResources: https://www.mindfulshape.com/resources Web...2022-10-1122 minMindful Shape50 How to Stop Overthinking FoodThinking about food waaaay more than you want to be? If you’re overthinking what, when and how much you're going to eat and ruminating on if you ate too much or not enough, here is a practical approach to eat without food drama while you work toward your weight loss goal.In this episode you’ll learn:How overthinking shows up for most of us (you’re not alone)Why it’s happeningWhat matters most when it comes to ending overthinking foodFor the full transcript visit: https://www.mindfulshape.com/transcriptsInstagra...2022-10-0524 minMindful Shape49 Getting Back on Track EasilyHave you been overeating and in a “screw it” mentality? Eager for a fresh start? Let’s set you up for success and end the diet-starts-Monday mentality for good. In this episode you’ll learn:Exactly what to do when you’re off track - aka in “screw it” mode2 Essential questions to ask before getting back on trackA fresh way to think about all of thisFor the full transcript visit: mindfulshape.com/transcriptsInstagram: @mindful_shapeResources: https://www.mindfulshape.com/resources Website: mindfulshape.comBo...2022-09-2217 minMindful Shape48 Worst Weight Loss Maintenance MythAre you worried about what happens when you get to maintenance? How do you maintain your weight loss results as you continue to release weight and then maintain them permanently? I’m going to share the most common (and worst) myth about maintaining weight loss success and tell you exactly how to banish that looming fear of the weight coming back on and instead, feel confident about the ‘after.’In this episode you’ll learn:The maintenance myth that’s holding you back Why you’re scared of gaining the weight ba...2022-08-1622 minMindful Shape47 Feeling Like You Need a BreakDo you ever feel like you just need a break from trying to lose weight? Let’s talk about why that happens, how to prevent it and what to do about it. In this episode you’ll learn:Why you’re needing a breakHow to create a plan from which you don’t need a breakWhen to take a break and how to do it without losing tractionWhat we can learn from Ross & Rachels’ break upFor the full transcript...2022-07-2720 minMindful Shape46 When Food is FunDon’t want to give up eating your favorite foods because it’s so fun? What if you could have MORE fun while also reaching your weight loss goal? Sounds impossible, I know. In this episode I’ll teach you exactly how to make that happen.In this episode you’ll learn:How to increase how much fun you have without foodWhat fun truly is (connection, playfulness, flow)How you’re making food more fun that it really isHow you can STILL eat fun foods...2022-07-1427 minMindful Shape45 Not Making ProgressWhen you’re trying to release some weight you’ll inevitably feel like you’re not making progress. Learn how to prevent this from derailing your efforts and your motivation.In this episode you’ll learn:How to reorient yourself to feel better immediatelyHow to redefine what progress meansIf you’re tying your progress to your worthFor the full transcript visit: https://www.mindfulshape.com/transcriptsInstagram: @mindful_shapeResources...2022-06-1513 minMindful Shape44 What to Do About Other PeopleAs summertime approaches you may be at more gatherings with other people who make comments about your weight loss, don’t mention it at all or who try to push food on you. All of this can cause a lot of mind drama. Let’s talk about how we can handle our experiences with other people in a way that serves us and our weight loss goals. In this episode you’ll learn:What to do when people say, "just eat less and exercise"How to make what others think a...2022-06-0925 minMindful ShapeEmotion Processing TechniqueWhether you're not quite sure what you're feeling but are just in a funk, you've been overeating, or you know what your feeling and want to process this emotion. This episode will be your guide for processing whatever is coming up for you. Steps: 1. Deep breathing2. Check in with the body to see what's coming up 3. Can you identify the emotion (it's okay if you can't name it just yet)4. Where is it in your body?5. How would you describe it? (Shape, texture, temperature, size, color, intensity from 0-6...2022-05-2508 minMindful Shape43 Emotional EatingLet’s explore how emotions impact weight loss; how even painful emotions can move you forward and how to deal with the ones that keep you stuck. Whether you identify as an emotional eater or aren’t quite sure, learning how to process all of the emotions of our human experience is essential to living a fuller, healthier life.In this episode you’ll learn:How we define emotional eatingThe role emotions play in overeatingWhich emotions are indications that we need to clean up our thinki...2022-05-2035 minMindful Shape42 When You Know What to Do But Aren't Doing ItWe all know what we SHOULD be doing but yet we just aren’t doing it. Whether you need to cut yourself some slack, or practice a little tough love, this week is all about taking action.We’ll explore the real reasons you’re not doing what’s needed toward being at your natural weight (without feeling terrible about yourself!) and you’ll get useful strategies you can start using now to get yourself A LOT more motivated and maybe even enjoy the process of losing weight a little bit more too.In...2022-04-1427 minMindful Shape41 Feeling ImpatientAre you in a rush to release the weight? Whether it’s 10lbs or 60lbs, we often want immediate results which is why we’ll latch on to the latest diet trend or restrictive program and avoid the longer, slower process of real transformation. It feels like it’s impossible to avoid feeling impatient but it totally is.In this episode you’ll learn:3 Ways impatience sneaks inHow impatience slows you downHow to stay the course and enjoy the journeyFor the full transcript visit: https://www.mindfulshape.com/transcriptsInstagram: @mindful_shapeReso...2022-03-2919 minMindful Shape32 Success Mentality in Weight LossFor many of us, success mentality in weight loss seems like an oxymoron. We often feel like we’re simply failing all the time and then we see the scale going up and it’s confirmed.To achieve ANY goal you set, you need the right mindset. So what is it for weight loss specifically and how do we get it?In this episode I’m going to share 8 components to create the mindset you need to release excess weight, permanently. In this episode you’ll learn:8 Components of a successful weight loss mind...2021-09-2420 minMindful Shape31 Thinking You Deserve a TreatWhat does it mean when you find yourself saying, “I deserve a (enter your go-to food here).” We all have those long days when we get home and feel we deserve to relax with food, or we've been "good" and want to reward ourselves or we’re celebrating and think we deserve a treat - which of course is food.If this is happening for you, listen in. We’re diving into this thought pattern and looking at what it really means to feel like we deserve to have a treat, the underlying reason that leads us to feel...2021-09-1822 minMindful Shape30 Using Failure to Get Closer to Your Weight Loss GoalNobody loses weight the first time they try. And usually not the second or third. If you’re like most people, you’ve had too many attempts to count. When we lose some weight only to overeat and gain it all right back, it’s tempting to avoid thinking about it. Instead, we simply chastise ourselves and vow to do better next time.Do you do this? Then you know it doesn’t work, otherwise you would have released the weight on that second attempt. So how can you approach this differently to get a different result?In...2021-09-0624 min