Mindset Matters: Shift Your Mindset for Wellness & Weight Loss

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The Foundation of Wellness & Weight Loss: Why Mindset Still Matters

When most people think about weight loss, they think about food and exercise. But after working with thousands of coaching clients and retreat guests over the years, I can tell you this: The biggest transformations rarely start with a meal plan. They start with a shift in how you think.

Your thoughts influence your decisions. Your decisions become your habits. And your habits ultimately shape your results. That's why I believe mindset isn't something separate from wellness—it's the foundation of it.

But here's the important part: mindset isn't about pretending everything is positive or forcing yourself to think happy thoughts. It's about becoming aware of the beliefs, stories, and patterns that are quietly influencing your choices every day. Because once you notice them, you can begin to change them. And that’s when the real magic starts to happen!

→ Ready to learn and practice real, sustainable mindset shifts and wellness habits? Explore The Mind + Body Lab.


 
 




1. Get Clear On What You Want

One of the first questions I ask coaching clients is simple: What do you actually want?

I find that, so often, many people have never truly pondered that question. It goes beyond a simple goal. What are you working toward? What do you want to have, feel and function like? How do you want life to actually be for yourself?

Maybe it's...

  • more energy

  • feeling stronger

  • lowering your cholesterol

  • keeping up with your kids

  • sleeping better

  • feeling confident in your clothes

  • not thinking about food all of the time

  • aging well

  • living a life you actually love (in your body)

Weight loss might be part of that vision, but it usually isn't the whole picture.

The clearer you become about what you're creating, the easier it becomes to make decisions that support it.

Instead of saying:

"I don't want to gain weight anymore."

Try asking yourself:

"How do I want to feel? Who do I want to become? What kind of life am I creating?"

Those questions change everything.

2. Connect With Your Why

Goals get you started. Purpose keeps you going. I feel like finding your “why” can feel a little cliche but I promise - it’s worth diving into. It’s a great connector to your overall driving factors of your goals.

When life gets busy (and it will), your "why" becomes the reason you continue showing up. I often find people think that establishing a “why” is cheesy. It’s much bigger than setting a goal - it’s a way to connect with what you want so your brain can help you get there.

Instead of stopping at:

"I want to lose 20 pounds."

Keep asking yourself why.

Maybe it's because...

  • you want more confidence

  • you want to feel comfortable traveling

  • you want to hike with your family

  • you want to reduce your health risks

  • you simply want to feel like yourself again

There's no right answer.

There just needs to be one that's meaningful to you.

Because the stronger your connection to your purpose, the less you'll rely on motivation alone.

3. Start Paying Attention

This is the piece I think is often missing. Most people try to change their habits without first understanding themselves.

Instead of asking,

"What's the perfect meal plan?" or “Who has the perfect plan for me?”

Try asking:

  • When do I feel my best?

  • What meals actually keep me satisfied?

  • What causes my afternoon cravings?

  • When do I naturally have the most energy?

  • What habits consistently help me?

  • What habits aren't serving me anymore?

These questions create awareness and that awareness creates better decisions. Better decisions become sustainable habits.

This is exactly why I created the The Mind + Body Lab.

Because lasting wellness isn't about following someone else's rules. It's about learning how your body responds so you can build a plan that actually works for you.

→ If you're looking to dive deeper into wellness and create real change, check out The Mind + Body Lab.

4. Rewrite The Story You're Carrying

One of the biggest breakthroughs I see in coaching has nothing to do with nutrition. It happens when someone realizes they've been repeating the same story about themselves for years.

Maybe it sounds like...

"I've never been disciplined." "I'm always going to struggle with my weight." "I always start strong and quit." "Healthy habits just aren't who I am." “It’ll never actually work.”

The first step isn't pretending those thoughts don't exist. It's noticing them and noticing how often they come up for you.

Question yourself: Where did this belief come from? Is it actually true? → Or has it simply been repeated enough that it feels true?

Then begin creating a new story. I’m not talking about creating one you don't believe or one that you don’t want... stay away from statements like “I don’t want to be overweight.” Flip thoughts like that to what you DO want. “I want to live an easy life where I don’t have to think about every micro action that I take on a daily basis. I want life to be natural and healthy.”

Stick to a new story you're willing to grow into. Maybe your new story sounds like: "I'm learning what works for my body." "I'm becoming someone who follows through." "I'm building habits I can actually sustain."

This is the identity work and it should be authentic to YOU.

Your Mindset Is Built Through Repetition

Mindset isn't something you work on once. It's something you practice — on a daily basis.

Every choice you make reinforces a belief. Every small promise you keep to yourself and follow through on builds trust.

Every time you notice what's working—and what isn't—you collect more information about yourself.

That's why I encourage clients to journal, take time to reflect, evaluate what works for them (or what doesn’t), and celebrate the small wins — every single day.

In those daily moments - awareness become the foundation for long-term change. You don't need perfect thoughts. You simply need the willingness to notice, learn, and keep moving forward.

Coach's Reflection

As you're working toward your goals this week, ask yourself:

  • What thoughts have been helping me lately?

  • Which ones are holding me back?

  • What habits consistently make me feel my best?

  • What do I notice about myself this week?

  • If I were creating my wellness plan from scratch today, what would I keep? What would I change? I love doing a “habit inventory” because it helps you to get clear on what stays and what goes.

Sometimes the greatest breakthrough isn't finding the perfect plan. It's really about learning to understand yourself, build a mindset around success and sustainability and trust yourself enough to build that foundation.

→ Wellness is more than what you learn — it's what you do with it. Join The Mind + Body Lab to explore new ideas, connect with others, and start taking action.

THE MIND + BODY LAB

Your mindset shapes your choices. Your body gives you feedback. The Mind + Body Lab brings these connections together through guided learning, real interaction, and tools to help you understand yourself, put what you learn into practice, and discover what works for you.

Inside the Lab:

  • Community & Practice — Connect with Margot and our team of coaches through weekly conversations, educational topics, wellness challenges, reflections, book clubs, and shared experiences. Ask questions, share what you're discovering, and put new ideas into practice alongside others.

  • My Lab: Understanding Yourself — Your personal space to record daily habits, tune into your body's signals, reflect on your experiences, and recognize patterns over time. Receive Daily + Weekly Insights based on the information you enter to help you learn from your own experience.

  • Guided Pathways & Tracks — Structured learning experiences with guided activities and practical action steps to help you explore topics like nutrition, mindset, habits, and body awareness.

  • Food & Recipes — Hundreds of healthy recipes, meal plans, meal prep tips, and practical nutrition resources, with options ranging from Mediterranean and high-protein + low-carb to vegetarian, GLP-1, anti-inflammatory, and more.

  • Discover — Explore educational topics covering mindset, identity, self-talk, limiting beliefs, perfectionism, self-care, motivation, eating behaviors, and more.

Because learning is just the beginning. The real magic happens when we put what we learn into practice — consistently.

Explore The Mind + Body Lab today!