You just need to follow through. Be more consistent right? Wrong. Well kinda. If you only listen to ONE of my podcast episodes, please let it be this one! In this episode you’ll learn: Why trying harder is just spinning your wheelsHow to challenge your current capacityA 1 min real time somatic exercise to make following through accessible and automaticJoin EXPERIMENT! Watch Build Momentum Video Series Instagram: @mindful_shape Free Self Coaching Resources Interested in getting c...

If you ever feel confused, overwhelmed, and disillusioned with all the weight loss or general advice out there, I want to help you navigate that with an experimental approach. Learn how to cut through all that noise and run a personal experiment of your own with 3 simple steps. In this episode you’ll learn: How to deal with the information overload around fat loss3 Mindsets that keep you stuck: Cynical, Escapist, PerfectionistThe do’s and don’t to enjoy the process Join EXPERIMENT!...

At 64, Wendy only had 10-15 lbs she wanted to release but had spent her life 'white knuckling' with food. Hear how she stopped 'food noise' by aligning mind, body and spirit. We chat about trusting yourself, shifting current beliefs, and even how contentment can be the thief of joy. If releasing weight and food restriction seem like a drag for you, listen in for a fresh perspective. You’ll learn: Her four bite strategyProof that it is actually possible to stop food noise no matter how long it...

Part 2! Readiness isn't a feeling, it's a way of thinking that you go back to over and over again. Go back to the previous episode if you haven't already listened to part 1. Here we finish the checklist to help you identify if you're truly ready for change and if not, where to focus your thinking. Watch Build Momentum Video Series Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com

We all have something we’d like to change whether it’s getting stronger, releasing that 15 lbs, getting better sleep, drinking less... But change is hard. Our brains are not inclined to change. In Part 1 of this two part series, I’ll introduce a ‘readiness checklist’ to help you identify if you’re ready to take on that new workout or weight loss plan and if you’re not, exactly where to focus to GET yourself ready for real change so it’s not just another failed attempt. Watch Bui...

Is this you? You have a few chips and it spirals into the whole bag, an entire day or whole weekend of overeating. You feel tempted by one-size-fits-all meal plans that you never end up following. You stop tracking your food or planning meals because you didn’t do it yesterday which means your 4 day streak is over, so you think, screw it. This episode is for you. In this episode you’ll learn: That even though you’re not a “perfectionist,” perfectionism is likely derailing youWhy 100% every da...

After gaining 30 lbs over six years, my client Amy was feeling desperate and stuck. We talk about her decision to get coaching, how she handles indulgences on the weekends, and the specific keys to releasing the weight while feeling energetic and confident. Watch Build Momentum Video Series Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com

Are you a sweets or savoury person? A go-with-the-flow type? Someone who struggles with their weight? Identities shape our behavior; whether we say no to dessert or buy a bottle of wine on a Tuesday night. With zero judgement, we’ll uncover them to see how they might be impeding your fat loss goals and you’ll learn how to start letting them go. In this episode you’ll learn: How doing identity work can help you with your food and body goals3 mistakes to avoid when you’re trying to changeThe ke...

A special guest episode with my sister Krista Olsen in which we explore the Netflix doc: Fit for TV - the reality of the biggest loser. We examine this show from our current vantage point - what it tells us about the cultural narrative about weight and weight loss that we were in at that time (2004 - 2016). We get into the weeds on our personal impact and speculate the broader impact; In what ways was this show harmful and in what ways was it helpful? Contact Krista: IG: @lil_inbetween ...

That workout that you don’t feel like doing, that popcorn you really can’t say no to? That feeling? That’s resistance. In this episode we explore resistance through the hermetic principle of polarity; How we can shift from resisting what we know is best for us into acceptance so that we can follow through and reach our desired health and weight loss goals, finally! In this episode you’ll learn: How resistance shows up in obvious AND subtle ways so you know where to spot it and plan for it&nbs...

Map out a weight loss strategy that will withstand temptation and lack of motivation. Pick a goal and then I’ll walk you through EXACTLY how to make it inevitable. Get ready to reinvent how you think about and treat yourself and your body. In this episode you’ll learn: My 11 step guide to achieve your health goal (for real this time)How to avoid being overwhelmed and confused and feel focussed and clear insteadThe 3 emotional states you’ll need to stick to your plan and how to cultivate the...

Get a customized strategy based on your dominant stress response: fight, flight, freeze, fawn, that will help you stay consistent and on track with your eating. Learn simple exercises and techniques to balance your nervous system. Plus find out the specific qualities and skills your stress response type needs to cultivate to really see a difference in how you’re showing up with your health and weight loss goals. In this episode you’ll learn: The simple exercises and techniques your stre...

The key to success is consistency. So…what’s the key to consistency? Although you’ve likely heard of the four stress responses: fight, flight, freeze, fawn, you’ve probably not connected that to staying on track when your brain is fixated on chocolate. In this episode you’ll learn: Why understanding this will lesson the shame from getting off track and overindulging How to identify YOUR dominant nervous system responseThe specific overeating behaviors that reflect your nervous syst...

Weight loss inspiration that’s relatable and doable. In this episode you’ll meet my client Jessica who shares how she shifted from being an emotional eater, turning to food for relaxation, fun and entertainment to genuinely feeling like it’s easy to say no to sugar. Oh, and she released 30lbs without being in a rush about it. Enjoy! Book a call with Paula to explore coaching together. Watch Build Momentum Video Series Instagram: @mindful_shape Free Self Coaching Resources Intere...

If you’ve released some weight recently and are noticing you’re starting to slip - going for a third or fourth piece of pizza, spoon in the Haagen-Dazs, that glass of wine Tuesday AND Wednesday night OR how you’re eating and feeling about your body is just okay, not terrible, but fine; It’s easy to get complacent and overeat and drink. In this episode I’m going to jolt your perspective on seemingly benign justifications to overindulge so you stop feeling deprived and start feeling in charge. ...

When food is the main method to relax and have fun, it’s easy to overindulge at the expense of our wellbeing. Whether you’re mindlessly eating after dinner or trying to white knuckle your way through and NOT give in to the ice cream or glass of wine, this episode is going to give you a proven strategy that doesn’t rely on willpower. In this episode you’ll learn: How I use goals with clients: as lighthouses, not destinationsWhere to focus if you’re snacking after dinnerA strategy and mindset t...

A belief is an acceptance that something is true and is based on thoughts you’ve had over and over. I’ve curated the top most powerful beliefs to have if you’re wanting to be in charge around food and feel good in your body. And for any that feel like a stretch, a specific 8 step process for believing them. In this episode you’ll learn: The specific thoughts that if you believe, will ensure an improved relationship with food and your bodyAn 8 step process for believing a new thought ...

We feel terrible when we do it, but we can’t help but compare ourselves and our bodies and feel envious. Let’s talk about why this happens and how to turn this gross feeling into a healthy, re-connection with yourself and resolve for what you want most. In this episode you’ll learn: Why it’s normal to compare How to reframe “It’s not fair” and “Why don’t I have that?” How to transmute envy into wisdom Join Next Steps Week! Instagram: @mindful_shape Free Self Coaching Reso...

Create safety in your nervous system and align your subconscious mind with releasing anything you no longer need - stored, stagnant energy of any kind. Sit back, relax and enjoy this 5 minute guided meditation to reconnect, release anything you no longer need and cultivate trust with your body. Add this 5 min meditation into your go-to restorative practices and listen as often as you like. Instagram: @mindful_shape Free Self Coaching Resources Interested in getting ...

What if body fat is just stored energy waiting to be released? Yes, stored energy from excess eating, but also emotional storage. If your outer weight is a mirror to your inner weight, let’s lighten the load shall we? Join Next Steps Week! Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com