Mindful Shape

About this podcast

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 weekly episode you’ll learn how to master your thinking so you can banish self-sabotage, feel at peace with food and finally experience life in the body you’ve always wanted. Let’s do it together.

Mindful Shape

Episodes

2020
22 Overcome the 4 Most Common Fears that Prevent You From Losing Weight
In this episode I’m talking about what my clients tell me they’re most afraid of when it comes to starting a weight loss program. Are these common thoughts holding you back? Are they preventing you from reaching your goal weight or even trying? You can override this type of thinking and it’s the key to setting yourself up for success with ANY food and exercise program you choose. Will 2021 be the year you finally achieve that number on the scale you’ve been aiming for? It can be. In this episode you’ll learn: The most common fears of clients starting a new weight loss program and how to overcome them How to set yourself up for success in any program you choose Why you should expect it to be hard Methods for creating a fearless brain For the full transcript visit: mindfulshape.com Instagram: @mindful_shape
December 14, 2020
16 min
21 What Success Looks Like During the Holidays
The holidays can be filled with relaxation and fun with friends and family, but they are also especially challenging times when it comes to not overeating and overdrinking. How can you enjoy yourself and still stay true to your weight loss goal? In this episode you’ll learn: The self-coaching tools you need during the holidays How to create a food plan that you can actually stick to What to do about scarcity thinking How to deal with social pressures For the full transcript visit: mindfulshape.com Instagram: @mindful_shape
December 7, 2020
17 min
20 The Best Motivation Strategies for Long Term Weight Loss
Feeling unmotivated? Whether your enthusiasm for losing weight is waning or you simply want strategies to fend off those inevitable periods to come, learn how to self-coach for your lack of motivation so you can reach your long term weight loss goals. I’ll also tell you about the two types of motivation: Internal and external and how you can generate both using simple tools. In this episode you’ll learn: How to self-coach when you’re feeling unmotivated Strategies to generate motivation in the moment The two types of motivation: internal and external and why you need both For the full transcript visit: mindfulshape.com Instagram: @mindful_shape
November 30, 2020
28 min
19 Weight Set Point
What is a weight set point? It’s the biggest factor in whether you’ll reach your weight loss goal or not. If you’ve ever lost weight only to put it right back on, you need to know it’s not your fault, you simply didn’t have the right information until now... In this episode you’ll learn: Why all your weight loss efforts failed so far (no, it’s not because you didn’t stick to your diet) What a weight set point is and how it affects your fat loss efforts How to reset your weight set point Why some people are just “naturally thin” For the full transcript visit: mindfulshape.com Instagram: @mindful_shape Links: The Obesity Code: Unlocking the Secrets of Weight Loss by Dr. Jason Fung https://www.youtube.com/watch?v=3d7KkyXnyB4 https://idmprogram.com/a-short-primer-on-how-to-lose-weight/ https://idmprogram.com/the-failure-of-the-calorie-theory-of-obesity/
November 23, 2020
21 min
18 A Healthy Relationship with Food
What does having a healthy relationship with food really mean? How do we know when we have one? You might think it’s something that lots of other people have, but you don’t. Something you’re always striving for, but can never quite grasp or hold on to for very long. In this episode you’ll learn exactly how you can clearly define what a healthy relationship with food means for YOU. Hint: It won’t be the same as your best friend. Once you have it defined, it will act as your unique way to be around food and you won’t be constantly wondering when and if you’re on the right track or if you should change up your food plan, yet again! The 5 keys to defining your healthy relationship with food are: Questioning “normal eating.” Understanding what Intuitive eating is and is not. Being the boss of your brain. Examining your programming. Eating food that serves your body. In this episode you’ll learn: The 5 keys to map out what a healthy relationship with food means for YOU What intuitive eating is and is not How to THINK your way into freedom around food For the full transcript visit: mindfulshape.com Instagram: @mindful_shape Links Mentioned: Coaching with Susanne Mueller @undrgrnd.yoga Coaching with Karin Title karintitlecoaching.com
November 13, 2020
21 min
17 Hunger
Let’s talk about hunger and how it affects weight loss. Here are some of the questions that you might be asking yourself especially when you experience hunger: What happens when you feel hungry on your plan? If you get really hungry should you listen to your body and go off your plan and eat something? Or should you stick to your plan no matter what? Should you even be on a food plan in which you are hungry all the time? Or is that a normal part of weight loss? You might be surprised at some of the answers I’m going to offer today. In this episode you’ll learn: 3 specific proven solutions for hunger Thoughts to think when you’re hungry A tool for gauging when you should eat and when you should stop For the full transcript visit: mindfulshape.com Instagram: @mindful_shape Links: Ilana Muhlstein RD on instagram: @ilanamuhlsteinrd Brooke Castillo, Life Coach School
June 7, 2020
16 min
15 RAIN Practice for Difficult Feelings - Part 1
Stuck in “compare & despair”? Learn how to use this mindfulness technique RAIN to manage difficult emotions from overwhelming jealousy to an emotional tsunami. Use it to stop turning to food, and start turning inward. If you’ve ever found yourself comparing your life with someone else and then feeling terrible, you need to listen to this episode. We’ve all had moments (or days) when our emotions feel overwhelming, whether that’s by getting stuck in “compare and despair,” a bad mood, or a full on emotional tsunami. In part 1 you’ll learn how to use the RAIN method to help you manage these types of difficult feelings. This practice will rewire your brain from turning to your old coping mechanisms like overeating to help process what’s happening in a healthy way. In this episode you’ll learn: How to process difficult feelings without turning to food or any other distraction How to release “compare & despair” How the RAIN method works (Recognize, Allow, Investigate, Nurture) For the full transcript visit: mindfulshape.com Instagram: @mindful_shape Links: Tara Brach
May 24, 2020
17 min
16 RAIN Practice - Part 2
The RAIN method is a mindfulness technique you can use anytime you need to manage difficult emotions. This episode is part 2, a guided meditation that walks you through the practice. Save this episode to have on hand for whenever you find yourself in need of support, whether you're stuck in "compare & despair," having and adult tantrum or simply want to practice learning how to "feel your feelings" instead of turning to food or other old coping mechanisms. Go back and listen to part 1 for an explanation of the RAIN method. Enjoy!
May 24, 2020
7 min
14 Reinventing Yourself
In this episode learn how to change your story about yourself. How changing your self-concept will automatically get you to start doing what you need to, even though you haven’t been doing it. Plus you’ll learn the neuroscience behind it. Get practical steps you can implement now to change your experience of yourself and past negative behavior. Drop your “past-self” and move through life as your “future-self” - the version of you who has already accomplished your big dream, whether that’s releasing the weight or total self-acceptance. In this episode you’ll learn: How to change your negative story about yourself 4 Steps to building new self-concept The neuroscience behind why this actually works For the full transcript visit: mindfulshape.com Instagram: @mindful_shape Links: Neuroscience research by Dr. Moran Cerf PhD Karin Title, Confidante Advisor
May 13, 2020
20 min
13 Body Scan Meditation by Rena Chadwick - Part 2
Continuing from Part 1 - Ep. 12 Meditate to Release Weight this is Part 2 - A body scan meditation for relaxation and connection to yourself. Website: mindfulshape.com Instagram: @mindful_shape Links: Rena Chadwick Rena helps you maintain a healthy mind, body, and spirit by integrating the practice of movement, music and mindfulness into your daily life. @renasmethod website: https://www.renasmethod.com/
May 4, 2020
12 min
12 Meditate to Release Weight - Part 1
If you need motivation to meditate, this is for you. Find out the latest research on how meditation is for so much more than calming anxiety. It’s a performance tool to enhance you mentally, psychologically and physically. In part 1 or 2, learn how you can use meditation to help you stop overeating so that you can finally reach your weight loss goal. In this episode you’ll learn: How a mindfulness practice can help you stop overeating and develop mental mastery The physical impacts mediation has on your body Why women who meditate have more body acceptance For the full transcript visit: mindfulshape.com Instagram: @mindful_shape Links: Meditation and telomeres by Dr. Joe Dispenza on Impact Theory: https://youtu.be/RL3ZcEx8cHs Job-related stress: https://mindworks.org/blog/meditation-on-the-job/ University of North Carolina: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651211/ Rena Chadwick Rena helps you maintain a healthy mind, body, and spirit by integrating the practice of movement, music and mindfulness into your daily life. @renasmethod website: https://www.renasmethod.com/
May 4, 2020
21 min
11 Staying on Track in a Crisis
How can you avoid eating yourself through this pandemic? Now that we’re all in quarantine, there’s a host of new challenges around managing our mental health, working from home and getting enough exercise. COVID-19 doesn’t have to be “the COVID-19” like the “freshman 15.” Learn how to re-frame what’s happening to support, rather than hinder your weight loss goals. In this episode you’ll learn: Where you should focus your attention and energy so that you don’t get sucked into a pit of despair How to work from home without overeating The neuroscience behind movement that will make you rethink your next workout (and get you to do it) For the full transcript visit: https://www.mindfulshape.com/transcripts Instagram: @mindful_shape Links: Centers for Disease Control (CDC) Mad Fit Workouts on Youtube Stanford psychologist, Kelly McGonigal
April 4, 2020
22 min
10 Need a Pep Talk?
This is for you if you’re starting to feel wobbly on your weight loss journey. If the scale didn’t go down today and it’s affecting your state of mind. We all need a pep talk every now and then. In this episode you’ll learn: Why even when you’re down, you’re still doing it right How to coach yourself through the tough times Why it’s worth the struggle For the full transcript visit: mindfulshape.com Instagram: @mindful_shape
March 16, 2020
13 min
09 Body Image
How do you square the body acceptance/body positivity movement with your weight loss goals? In this episode you’ll learn: Where body positivity came from How self-love and body-love can be mutually exclusive What we can learn and discard from diet culture For the full transcript visit: mindfulshape.com Instagram: @mindful_shape
March 9, 2020
12 min
08 Black & White Thinking
This is the most common mind trap we fall into when it comes to weight loss. Either we’re all in or all out and there’s very little room for in between. Either we’re eating exactly on plan and working out or we go off our plan even a little, feel guilty and then eventually quit completely. In this episode you’ll learn: Why black & white thinking is derailing your weight loss The 3 thought errors of black & white thinking: Perfectionism, Catastrophizing. Past-focused or future focused How to get out this thought pattern for good For the full transcript visit: mindfulshape.com Instagram: @mindful_shape
March 2, 2020
15 min
07 Four Phases of Weight Loss
If you are currently on a weight loss journey there are four phases to losing weight permanently that you should know about. Whether you can identify it or not, you’re in one of them right now. In the episode you'll learn: How to identify which phase you’re in How knowing the 4 phases of weight loss will lead to sustainable weight loss How to get out of diet mentality and into lifestyle mentality (and still lose weight) End the vicious dieting shame cycle permanently For the full transcript visit: mindfulshape.com Instagram: @mindful_shape
February 24, 2020
20 min
06 Mindful Inquiry Model
In this episode you'll learn: Why every result you currently have is based on your thoughts How to tell yourself a new story How to use the Mindful Inquiry Model to get out of confusion and overwhelm How to use the Mindful Inquiry Model to get the result you want For the full transcript visit: mindfulshape.com Instagram: @mindful_shape
February 17, 2020
9 min
05 Natural Vs Concentrated Pleasure
In this episode you'll learn: Why you overeat when everything in your life is going great How natural and concentrated pleasures help and hinder your weight loss How natural pleasures can reduce your cravings and overeating For the full transcript visit: mindfulshape.com Instagram: @mindful_shape
February 10, 2020
12 min
04 Habits
In this episode you'll learn: Why you’re just not taking action The secret to making and breaking a habit How to use cues to help create a new routine What a habit cycle is and how to utilize it to make your life easier For the full transcript visit: mindfulshape.com Instagram: @mindful_shape
February 3, 2020
20 min
03 Cravings
What you'll learn: How to finally gain mastery over your cravings The 3 ways we respond to a craving What to do when a craving is unbearable Why cravings are like black belt mindfulness training Download the FREE Sugar Cravings Worksheet PDF Visit mindfulshape.com @mindful_shape
January 28, 2020
13 min

Mindful Shape

About this podcast

Categories

About this podcast

Categories

Mindful Shape

Episodes

22 Overcome the 4 Most Common Fears that Prevent You From Losing Weight

21 What Success Looks Like During the Holidays

20 The Best Motivation Strategies for Long Term Weight Loss

19 Weight Set Point

18 A Healthy Relationship with Food

17 Hunger

15 RAIN Practice for Difficult Feelings - Part 1

16 RAIN Practice - Part 2

14 Reinventing Yourself

13 Body Scan Meditation by Rena Chadwick - Part 2

12 Meditate to Release Weight - Part 1

11 Staying on Track in a Crisis

10 Need a Pep Talk?

09 Body Image

08 Black & White Thinking

07 Four Phases of Weight Loss

06 Mindful Inquiry Model

05 Natural Vs Concentrated Pleasure

04 Habits

03 Cravings