PODCAST · education
Brain Dump Diaries
by Jessie Wallaker
Jessie Wallaker is your off-brand coach and creator of the RCK SLD GYM Method, focused on creating your dream life now, being worthy of it without having done "enough", and healing your relationship with food, fitness and success in the process. Here she'll dump her experience and help you move through this change in the Brain Dump Diaries.From having dreams of working in the NFL as an Athletic Trainer, reaching out to head trainers in the NFL and getting responses, shadowing, working with her high school teams, and getting accepted in the oldest accredited school in the US for it, only to fall away and question every choice from there. Her passion for health and fitness went with it, as that was her main focus for control in her years of overworking, hustling and seeking pride in having no life or balance.Now, 5 years into realizing that looking to everyone else for motivation and "permission" that she's done enough, has created her own hell to have a "rags to riches story" to be wo
Episodes
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#124- Why You Struggle with Consistency and Life Update!
I'm back! I've put this off a little too long (like 3 weeks too long) but I'm here! Life had a few changes for me, and I share about that a bit and why/how I'm doing to get back. And more importantly, how to help YOU create that change as well. If you're feeling stuck, fell off track or wondering...
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#123- How To Get Rid Of Cravings
It is no longer putting a band aid over a scar that keeps popping open. Adding protein to sweet cravings and coming up with other morphed and restrictive tendencies towards both your food and fitness. It's time to really dive into why you have these cravings, what they mean, create a baseline and...
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#122- Why You Can't Lose Weight Where You Want
There are many reasons why you can't lose weight in the specific areas that you want. Could be genetics holds weight there or some underlying medical reasons are preventing it. But today I'm going to break down how to work through this, reframe it and start to see results you were or weren't...
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#121- Healthy Eating And Family Gatherings
Food, family and memories tend to all go hand in hand. And if you have a bad relationship with food, no control, fear, etc., it can really taint those memories. But it doesn't have to! If you're ready to change that perspective, while still seeing progress in the gym, body and goals, stay tuned!...
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#120- Benefits Of Rest Days
Do you struggle with taking time off? Do you always feel you need to be at the gym and training hard? That if you don't, things will start to fall apart? Then listen in! Rest days are good, and the mindset you have around them will help with the change. If you're looking for more support in this...
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#119- How To Slow Down In The Gym
There's many reasons for wanting or needing to slow down in the gym. But the hardest part of that, is our ego getting in the way. I'll break down a couple different scenarios for why you might want/need to slow down, and how to move forward with it. It's a "simple" change, but one you've got to...
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#118- 3 Things To Help You Not Give Up
Sometimes everything ways down on you and you're just ready to throw in the towel, even though that's not who you are. If that's where you're at, then do these 3 steps to get started on the change! It's not more work, lists, mindset work or "how to's" that you need. It's slowing down and looking…
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#117- How To Apply Self Help In 4 Ways
My car got hit last week, and it's been a new week of growth. Applying things that I've been working on in real time, and that's the BIGGEST test. You can do all the work possible, but until you're able to willing to make it work now, then it's not worth it. And when you're ready to make the FULL...
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Thoughts On 22.3
None of the exercises were my strong suite to finish out the open. But that's ok! Because I took the approach of slowing down and just doing it for me. It wasn't a failure, just another moment to gain perspective, grow and take that info and move forward. I'm just an average person, doing fit...
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#116- Motivation To Take Days Off
I regularly take days off. Without needing to justify or earn them. And that's taken some time. I used to always work, always strive for more, say yes to adding more on my plate, hyper focus on my health, 2+ hours in the gym, strict meals and calorie intake and needing to "do enough" in order to...
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Thoughts on 22.2
Welcome to an average athlete, doing average things, with the rest of the world! This one was fun because I started implementing some of the things I took away from the previous week. I didn't stress about the time, just went for it. I knew I could lift the weight, but I haven't been consistent...
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Thoughts On 22.1
Here's a bonus episode! This is the first year I'm doing the CrossFit open, and close to the one year mark I've been back to fitness consistently again. So here are my thoughts on the workout, what I got from it, and what I'm taking from it. Me. Jessie. An average person and athlete. Just…
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#115- How To Learn From A Panic Attack In The Gym
So, I had a panic attack at the gym, calmed down a little, and recorded this podcast on the way home. It brought up the progress I've made, and where there's still work to be done. So I wanted to help break down how I process panic attacks and stress in general, how to digest it and deal with it...
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#114- An ABSOLUTE Rant and How To Get More Things Done
Today's a total rant! I'm breaking down my new focus, niche, ideal client. And then about 20 minutes in I'll talk about how I've recently gotten myself out of a rut/bit of depression. So skip through or stay tuned for the new change and I'm excited to be more open about all of this! ----- Jessie...
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#113- Your Average Athlete Is Enough
I'm here for the average athlete who's looking to live just a fit life. Work out consistently, enjoy food, go out and just be able to do pushups and pullups as a fun party trick or to save the world. They're done comparing themselves to others, and belittling their incredible accomplishments....
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#112- Treat Yourself Like You're Sick
We don't always stop to take care of ourselves, until it's too late. So I want to help you get healthy NOW, and stop pushing it off until X, Y and Z. 7 steps that I was going to make into a course, but I'm giving it to you for free here! And if and when you're ready for more support, the exact...
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#111- Creating New Memories
This has been the biggest change in me working through things. Consciously creating new memories. Which is how you're able to see positive change without keeping the old that you no longer want. I break this down with moving past fear foods, moments and ideas with the gym, dating and past...
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#110- Goal Setting So They Actually Happen
Have you set goals in the past without seeing them come to fruition? Have you tried everything in the book, and are so tired of not seeing the results? This is the approach I take with every new choice, change and goal I set. And how I help my clients set goals. From 1:1 private coaching to goal...
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#109- Step Back To Jump Forward
If you're stressing about staying consistent, not burning out, but also want a break to just breath and not feel bad about it, don't worry! I'm going to walk you through exactly how to deal with this around food, fitness and body image, without the identity crisis. And if you want more structure…
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#108- No More Weightloss Resolution
With the new year coming up, do you have a weightloss goal for the new year? Has this been a goal for a long time without seeing the results? Listen in as I help to change your approach so you can actually work to see these results this year! And if you are interested in a better step-by-step...
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#107- Avoid Weight Gain Over The Holidays
If you've struggled with control, stress, overeating, lack of consistency and fear of gaining weight with the holiday season, please listen up! I have some great tips, tricks and things to work on to help you with this. From mindset work to physical steps to take, this will help you get started…
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#106- Don't Wait For Life To Be Perfect
Are you waiting for life to get easier, to be perfect, to accomplish X, Y and Z in order to start living the life you want and get healthy? You can start to make your life movie worthy now. Whether you have 5 pounds to lose or 50 pounds to lose, you can have a life, love, relationship and health...
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#105- Working Through A Breakdown
I was going through a breakdown and wanted so badly to find something to help me through it. I was addressing things, letting people in, working on making the changes, etc. But I was looking for more. So I created this for you. Because I know you're looking for this too. So feel the feelings....
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#104- Passionate And Emotional Are The Same Thing
Have you been called emotional? And felt weak or not in control with your feelings because of it? Well listen in, because passionate and emotional are the same thing. One just comes with a little bit more of a negative and weaker connotation to it. But it doesn't have to be. ----- Jessie Wallaker...
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#103- Pain Without A Scar Can Still Hurt
Just because the pain didn't create a scar, doesn't mean that it didn't hurt. Just because it was emotional and mental pain, doesn't make it any less hard or painful than a physical hurt. And just because somebody else has gone through something similar, doesn't mean that you are any weaker if…
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#102- How To Get Out Of A Depression
Whether you've been diagnosed or not, it's ok to not fully understand why you feel this way. Even if you have "nothing to be sad about". With any kind of emotions, there's something to learn and grow from it. And I'd love to support you with some ways I've been able to get through my depressed...
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#101- Deciding It Can Work For You
You don't need a redo or to wait for your next life-time when you know better. You can just decide that what you want to be different GETS to happen, no matter what your history or current reality has been. I'm so excited to break this down for you. From food, to fitness, body image and mindset....
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#100- Is Your Diet Helping You Lose Weight Long-Term?
In your dream future, dream life, dream body, what does it look and feel like? What's a typical, basic day that you're so excited to just live and experience every day? Does it include everything you're doing now? From the diet, workout routine, schedule, drive, feeling, etc? You may see results...
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#99- When To Look and Not Look at Your Body
When you're dealing with body image issues, there's a time and place to look and pick apart your body. But there is also a way to do it in a loving and neutral way. That's where I am and it's a fine line that I've mastered. Let me explain! ----- Jessie Wallaker is the fierce off-brand coach and...
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#98- When To Focus On Numbers And When Not To
Part 3 of a 3 part series on cravings! And this is focusing on the numbers in life and if you let them control you too much. How to deal with them, when they are good and not good, how to deal with the mindset change around it and some real time examples too! If you're ready for more deeper work...
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#97- When To Workout, And When Not To
Forcing yourself to go to the gym isn't always the answer. Sometimes you need to take a step back. And vice versa. But stay tuned as I break down exactly what that looks like, when it all applies, how to work through it and so much more! Part 2 in a 4 part series, so stay tuned! ----- Jessie...
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#96- When To Eat And Not Eat Food
This is the first part in a 4 part series. Dealing with cravings, how to heal them and, this week, when to eat and not to eat. Do you deal with emotional attachment to food, fearing it, overeating, undereating, treating it as reward, etc? Then let me help you in figuring out how to deal with it....
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#95- Dealing With The Hustle
In true brain dump fashion, I talk as I drive in my car, processing emotions and moving forward. If you've ever felt like you aren't doing enough, even when you're working yourself to the bone in all the areas, take a listen. Been there, done that. And the hustle doesn't define your worth or tell...
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#94- Cravings Come From Lack 2.0
This is an updated version of an older podcast just called Cravings Come From Lack. Once you understand what your cravings mean, you're able to understand why they're there and how to deal with them. It's either nutritional, stress or support. And I'll be breaking down why that is, what that…
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#93- How To Correctly Go About Intuitive Eating
Intuitive Eating isn't just listening to what your body wants, but understanding WHY it wants that. Cravings Come From Lack (another great podcast to listen to if you haven't!), and it's figuring out what that lack is, why your body is craving food to fill it, what that means and how to move...
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#92- When Younger People Are Better Than You
The 21 year-old doing the same thing you are, doesn't mean that you are failing. The 18 year-old lifting more weights than you , doesn't mean you're falling behind or your progress and growth is any less impressive. The 25 year-old doing things that you wish you could have done when you were that...
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#91- Bad Day Realizations of Growth
What do your bad days look like? Are you in control or do they consume you? I realized after a recent bad day, just how much progress I had made in healthy choices and progress moving forward. You should and can get to a point where your bad days are still good, with positive choices for mental…
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#90- How To Curb Your Cravings
Your cravings are there for a reason. It's your body trying to tell you something, and there's nothing wrong with that. But once you try to silence it and avoid dealing with it, they're only going to grow and become harder and harder to deal with. There's a way to deal with it, understand it and...
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#89- The Best Workout Split
Struggling to find the best routine for you and your goals? Do you even know what you want to do anymore? Listen in and answer these questions for yourself! -What do you want your life to look like? -What do you need to change in order to get that? -Define your version of an athlete. And go to…
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#88- The Best Diet For You
What's the best diet for you? The one that you'll stick with long term, that you are in control of, and that is as flexible as it can be for your life. Listen in as I give you tips and ideas to figure this out. Questions to answer: 1. What diet are you following and why are you following it? 2....
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#87- Straight Brain Dump Here
This is not how I thought this podcast would go. But here's a real and raw brain dump session as I'm processing things, still accepting change, and doing things scared. Because changing your mind and life for the future is hard, it doesn't always just click, and sometimes it's just hard. So…
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#86- Sometimes You Need To Leave The Gym
If the gym is a chore, has turned into a stress or punishment, something you've done for years but the spark is starting to fade, the environment is no longer motivating or comfortable, then maybe it's time to leave. Not forever. But it might be time for a break. And that's ok. Let me share!…
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#85- When You Start The Journey To Find Yourself
There's a lot of different things that come up when you start to live life for yourself. And I want to just share a little part of what that has looked like for me. In all areas, you can lose sight of what it's like to actually do life for you. So I hope this helps as you start your own journey!...
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#84- You Actually Look Really Good
Keep comparing yourself? Don't feel comfortable in your body? Sharing my story as I have more realizations here! ----- Jessie Wallaker is the fierce off-brand coach and creator of the RCK SLD GYM Method, which includes, courses, journals and 1:1 coaching. Now, you'll hear more from her as she…
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#83- Don't Expect A Man To Fix You
If you think that getting into a relationship will fix all your insecurities, give you validation and proof that you are as good as you think and want to be...you're wrong. You're not a damsel in distress. You don't need someone else to save you. All you need to do, is decide what you want, and…
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#82- Going Back To The Gym- Mindset
Getting back into the gym has been exciting yet frustrating. Some days it has been slow and emotional, others have been fun and an easy challenge. But it won't always be just a simple walk through the door. And here's my story of how the last couple months have been. You're doing this for you,...
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Embrace, Define and Take Back Your Gym Therapy
If you have had trouble with the gym becoming a punishing stress than your one time away for you, this is for you. I'll be explaining my experience with this, how I overcame it and redefined fitness for me. Because setting boundaries and defining it for yourself is the best thing you can do for...
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How To Let Go Of The Numbers In Your Life
If you constantly feel like you're trying to keep up with the gym, food and consistency, but it's taking over your life, this is for you. Your worth and value is not defined by how long you've done something. But by why you do it, how it makes you feel, and the choice in doing so. Movement...
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Learn To Take Rest Days
Do you struggle with needing to be or feel productive whenever you have free time? Do you struggle with REAL off days from the gym? Have a list of things to get done and then not do any of it? Or feeling guilty not doing more? Listen to this and see how you feel. There's some work to be done, but...
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The RCK SLD GYM Method
Jessie Wallaker is the fierce off-brand coach and creator of the RCK SLD GYM Method, which includes, courses, journals and 1:1 coaching. Now, you'll hear more from her as she hosts the Brain Dump Diaries Podcast. She has over a decade of work and experience in the fitness industry, from helping...
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ABOUT THIS SHOW
Jessie Wallaker is your off-brand coach and creator of the RCK SLD GYM Method, focused on creating your dream life now, being worthy of it without having done "enough", and healing your relationship with food, fitness and success in the process. Here she'll dump her experience and help you move through this change in the Brain Dump Diaries.From having dreams of working in the NFL as an Athletic Trainer, reaching out to head trainers in the NFL and getting responses, shadowing, working with her high school teams, and getting accepted in the oldest accredited school in the US for it, only to fall away and question every choice from there. Her passion for health and fitness went with it, as that was her main focus for control in her years of overworking, hustling and seeking pride in having no life or balance.Now, 5 years into realizing that looking to everyone else for motivation and "permission" that she's done enough, has created her own hell to have a "rags to riches story" to be wo
HOSTED BY
Jessie Wallaker
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Frequently Asked Questions
How many episodes does Brain Dump Diaries have?
Brain Dump Diaries currently has 109 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Brain Dump Diaries about?
Jessie Wallaker is your off-brand coach and creator of the RCK SLD GYM Method, focused on creating your dream life now, being worthy of it without having done "enough", and healing your relationship with food, fitness and success in the process. Here she'll dump her experience and help you move...
How often does Brain Dump Diaries release new episodes?
Brain Dump Diaries publishes regularly with 109 episodes available. Check the episode list for the typical release schedule.
Where can I listen to Brain Dump Diaries?
You can listen to Brain Dump Diaries on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Brain Dump Diaries?
Brain Dump Diaries is created and hosted by Jessie Wallaker.
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