Advertise on podcast: Mindful Shape

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 Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

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 Shape Shift, my newest group coaching program Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

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. Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

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  Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

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 yourself  Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

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 life Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

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 moments  Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

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. Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

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 to get into great shape this yearDetails about my new program Shape Shift Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

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, Transformation Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

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 be Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

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 brain: Dominate, Deflect, Dismiss, DesireHow to avoid Success Intolerance My favorite 1 min journal prompt to help shift your identity  Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

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 when you feel stuck Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

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 enjoyable on her terms.and why she let go of deadlines and started measuring input metrics and how that effected her weight lossBUY Intentional Indulgence $22 (Available until Jan. 5th 2026) Check out Samhita's planner company Bright Beta or on IG @brightbeta.co Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com

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-through around food and self-care Shape Shift Program LEARN MOREInstagram: @mindful_shapeFree Self Coaching ResourcesInterested in getting coached by me? Go to my website mindfulshape.com