Sturdy Girl

If your habits are the bricks of your life, your values are the blueprint underneath.In this season-closing episode, Jess revisits one of the most powerful tools for building a sturdy life: knowing what matters most — and actually living it. She shares how your values shift with each life season, why alignment feels like an exhale, and how her own have evolved as she steps into parenthood.We’ll cover:What core values really are (and aren’t) — and why they’re not just corporate buzzwordsHow to recognize when you’re living out of alignment (and what your body is trying to tell you)A simple reflection practice to re-evaluate your values for the season you’re inHow to translate your values into real-world decisions, boundaries, and habitsJess’s current core values — presence and curiosity — and how they shape her next chapterReferences:Episode 9 of Sturdy Girl on finding your Core ValuesLink to download core values worksheetBrown, B. (2020). Dare to Lead.Sheldon, K. M. & Elliot, A. J. (1999). Goal striving and self-concordance.Deci, E. L. & Ryan, R. M. (1985). Intrinsic Motivation and Self-Determination in Human Behavior.Kashdan, T. B. & Ciarrochi, J. (2013). Mindfulness, Acceptance, and Positive Psychology.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

You don’t need more motivation — you need a framework that connects your intentions to your actions.In this episode, Jess introduces The BRIDGE Framework, the evidence-based process she uses with coaching clients to help them close the gap between who they are now and who they want to become. Part mindset, part structure, all sturdiness — this is the episode you’ll come back to any time you feel stuck or need a reset.We’ll cover:The six pillars of the BRIDGE Framework and how to apply them in real lifeWhy clarity and self-efficacy matter more than motivationHow to use the minimum effective dose to create consistent progressWhat it means to collect “proof” instead of chasing perfectionHow to evolve your goals with curiosity instead of self-criticismReferences:Episode 9 of Sturdy Girl on finding your core valuesLink to download Core Value WorksheetLink to download BRIDGE WorkbookHershfield, H. E. et al. (2009). Connecting to the future self increases saving behavior.Bandura, A. (1997). Self-Efficacy: The Exercise of Control.Deci, E. L., & Ryan, R. M. (1985). Intrinsic Motivation and Self-Determination in Human Behavior.Gollwitzer, P. M. (1999). Implementation Intentions.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Family comments. Food talk. Holiday photos. It’s supposed to be “the most wonderful time of the year,” but for a lot of us, it’s also one of the most triggering.In this episode, Jess shares practical and compassionate ways to protect your peace during the holidays — without missing out on the moments that matter. You’ll learn how to recognize body image triggers, set boundaries that actually work, and re-center on what this season is really about: connection, presence, and joy.We’ll cover:Why emotions are heightened during family gatherings (and how that impacts body image)How to prepare for comments or conversations that throw you off balanceHelpful reframes for food, movement, and self-talk during the holidaysWhat it means to stay grounded in your values when everyone else is spiralingPractical “sturdy strategies” for navigating this season with more ease and compassionReferences:Fredrickson, B. L., & Roberts, T. (1997). Objectification theory: Toward understanding women’s lived experiences and mental health risks. Psychology of Women Quarterly.Festinger, L. (1954). A theory of social comparison processes. Human Relations.Avalos, L., Tylka, T. L., & Wood-Barcalow, N. (2005). The Body Appreciation Scale.Wood-Barcalow, N. L., Tylka, T. L., & Augustus-Horvath, C. L. (2010). “But I like my body”: Positive body image characteristics and a holistic model for women.Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

You don’t need more discipline — you need better entry points.In this episode, we talk about what it means to stay sturdy when life gets full — and why lowering the barrier to entry matters more than chasing perfect consistency. You’ll learn how to work with your capacity instead of against it, how “busy” became a badge of honor, and how to use the minimum effective dose to keep your goals alive when energy is low.We’ll cover:Why frequency builds more success than perfection ever couldHow to lower the barrier to entry so showing up feels doable, not dauntingThe difference between full seasons and busy ones — and how to know which you’re inHow to find the minimum effective dose for workouts, habits, and recoveryReal strategies for staying grounded when motivation disappearsReferences:Bellezza, S., Paharia, N., & Keinan, A. (2017). Conspicuous consumption of time: When busyness and lack of leisure time become a status symbol. J. of Consumer Research.Lally, P., et al. (2010). How are habits formed: Modelling habit formation in the real world.Kaushal, N., & Rhodes, R. (2015). Exercise habit formation and its impact on physical activity maintenance.Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans.Wood, W., & Neal, D. T. (2007). A new look at habits and the habit-goal interface.Clear, J. (2018). Atomic Habits.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

What if you stopped judging your body for how it looks — and started appreciating what it can do?This episode explores body functionality appreciation, a research-backed practice that shifts focus from aesthetics to ability. You’ll learn how noticing what your body does builds confidence, self-efficacy, and long-term body image resilience, and how to approach it without slipping into ableism.We’ll cover:The science behind body functionality and why it matters for positive body imageHow self-efficacy and “mastery experiences” boost movement confidenceThree simple, evidence-based ways to start appreciating your body’s functionality todayReferences: Alleva et al., 2018 • Tylka & Piran, 2019 • Lindsay & Lexie Kite, More Than a Body • Bandura, 1997Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Ever catch yourself saying “I just feel fat”? You’re not alone — and you’re also not actually describing your body.In this episode, Jess breaks down what that phrase really means, why our brains default to body-bashing language, and how to decode the emotion underneath it. You’ll learn about the psychology of body-image disruptions, body talk, and emotional regulation, plus three sturdy, practical strategies to help you respond with compassion instead of criticism.Because “fat” isn’t a feeling — it’s a story your brain tells when something else needs attention.In this episode:Why “I feel fat” often follows emotional or situational triggersWhat research says about body talk and body-image fluctuationsA 4-step “Sturdy Translation Practice” you can start using todayThree sturdy strategies: translate your body talk, move to process emotions, and reality-check your body perceptionsReferenced research:Cash, T.F. (2008). Cognitive-Behavioral Perspectives on Body ImageFredrickson, B.L. & Roberts, T.A. (1997). Objectification TheoryPiran, N. & Teall, T. (2012). Body Connection & Body Image DisruptionsTylka, T.L. & Wood-Barcalow, N.L. (2015). Body Appreciation Scale–2Hall, K.D. et al. (2016). Body Fat Change DynamicsBatra, P. et al. (2015). Hormonal & Fluid Changes Across the Menstrual CycleSawka, M.N. et al. (2007). Water Retention & Hydration PhysiologyOrbé-Austin, L. (2018). “When We Say We Feel Fat…” Psychology TodaySend Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Tired of being told to “just love your body”? In this episode, Jess unpacks why body-positive slogans often fall flat — and what the research actually says helps you build a more peaceful, realistic relationship with your body.You’ll learn the difference between body positivity (the movement) and positive body image (the mindset), why self-compassion is a more effective approach than toxic positivity, and three practical ways to start treating your body with respect — even on the hard days.💪 Topics covered: • The real roots of body positivity (and how it got co-opted) • What self-compassion actually does for body image • Why “just love yourself” can backfire • Three sturdy, science-backed practices you can try this weekReferenced research:Raque et al. (2023) – Pathways by Which Self-Compassion Improves Positive Body ImageWollast et al. (2025) – Self-Objectification and Social Media: Role of Self-CompassionCannavò et al. (2024) – Body Surveillance and Self-CompassionBarron et al. (2021) – Fitspiration vs Self-Compassion Content EffectsMills et al. (2022) – Integrating Shame, Positive Body Image, and Self-CompassionBrown, B. (2012) – Daring Greatly: “Shame corrodes the very part of us that believes we are capable of change.”Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Ever catch yourself mid-lift arguing with… yourself? In this episode, Jess digs into the surprisingly powerful science of self-talk — why that inner voice exists, how it shapes your confidence and body image, and three evidence-backed ways to train it so it helps instead of hijacks you.You’ll learn:What self-regulation actually means (and why it matters under the bar and in daily life)Why talking to yourself in the second person (“You’ve got this”) changes your stress responseHow to use self-compassion without slipping into toxic positivityHow your inner dialogue directly affects body image and self-trustThree sturdy tools you can practice this week to start shifting your tone🧠 ReferencesKross, E. et al. (2014). Self-talk as a regulatory mechanism: How you address yourself matters. Journal of Personality and Social Psychology.Neff, K. & Germer, C. (2019). The Mindful Self-Compassion Workbook. Guilford Press.Alderson-Day, B. & Fernyhough, C. (2020). Inner speech and self-regulation: Toward a model of dialogic thinking. Frontiers in Psychology.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Pregnancy and postpartum body image are often framed through loss and “bounce-back” pressure — but the research tells a different story. In this episode of Sturdy Girl, Jess takes you inside the science and lived experience of pregnancy, weaving in surprising findings about body image, mental health, strength training, and the incredible physiological adaptations that prove just how sturdy our bodies really are.Whether you’re pregnant, postpartum, or just navigating a changing body in another season of life, this conversation is for you.Resources & Research Mentioned:da Silva et al. (2023): Systematic review of interventions for body image in pregnancy/postpartumPonzio et al. (2022): Multidimensional changes in body image across pregnancyFloris et al. (2023): Prepartum body image disturbance predicting postpartum disturbance, mediated by emotional regulationDa Costa et al. (2020): Positive maternity attitudes as protective against prenatal depressionACOG guidelines on physical activity in pregnancy: Exercise and pregnancy outcomesDahlen et al. (2018): Running during pregnancy and birth outcomesSalvatore et al. (2025): Instagram exposure and postpartum body satisfactionSturdy Girl episode on 'bounceback culture'Sturdy Girl episode on body image and postpartumSend Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

If you’ve ever felt like body thoughts take up way too much of your brain space, this episode is for you. Body image work isn’t about loving your reflection 24/7 — it’s about learning how to stop obsessing over your body so you can shift your focus back to living the big, rad life you deserve.In this episode, I break down the four research-backed pillars of positive body image — appreciation, respect, functionality, and embodiment — and show you how body image flexibility is the key to making it all practical in real life.What you’ll hear in this episode:Why obsessing over your body hijacks your mental energy and joyThe four pillars of positive body image (and how to practice each one)How hustle culture and “just be disciplined” can actually keep you stuckA simple ABCD framework to catch obsessive thoughts before they spiralWhy the ultimate goal isn’t to think about your body more — it’s to think about it lessResearch mentioned:Tylka, T. L., & Wood-Barcalow, N. L. (2015). What is and what is not positive body image? Body Image JournalAlleva, J. M., & Tylka, T. L. (2021). Body functionality: A review of the evidence. Body Image JournalPiran, N. (2017). Embodying the mind, embodying the world: An integrated model of embodiment. Body Image JournalSandoz, E. K., et al. (2013). Body image flexibility and ACT. Journal of Contextual Behavioral ScienceLet’s connect: ✨ Want support in building a sturdier body image and mindset? Learn more about 1:1 coaching with me.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

BMI has been used for decades as a quick way to measure “health” — but here’s the truth: it was never designed for individuals. Created in the 1800s by a mathematician and adopted by insurance companies in the 1970s, BMI ignores body composition, genetics, fitness, nutrition, and mental health. Yet it’s still used to label and shame people in ways that often do more harm than good.In this episode of Sturdy Girl, I break down the history of BMI, why it’s a flawed measure of health, and what to focus on instead. I share my own story of walking out of a doctor’s office when BMI was used against me, plus research that highlights better, sturdier ways to define health. Most importantly, you’ll learn practical steps for doing a “sturdy health check-in” that has nothing to do with a chart.In this episode, you’ll learn:Where BMI really came from (and why it was never meant for you)The major flaws of BMI as a health measureWhy focusing on weight alone misses the bigger picture of healthResearch-backed alternatives like Health at Every Size (HAES)A simple “sturdy health check-in” to measure progress beyond numbersBe sure to check out EverWild's Signature strength membership, Grit. Use code 35FOR35 to save on your first 3 months (and get a free week trial). Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

We’re back for Season 6 of Sturdy Girl! And we’re kicking things off with a big question: What does it really mean to be a sturdy human?Spoiler: sturdiness isn’t about having defined thigh muscles, perfect confidence, or an unshakable routine. It’s about resilience. It’s about having deep roots and flexible branches — the kind of strength that helps you bend without breaking when life gets messy.In this episode, Jess is breaking down her own evolving definition of sturdiness (from shrinking herself with running → to barbell training → to navigating pregnancy), the three pillars of being sturdy (body, mind, and self-relationship), and why sturdiness matters more than ever in a world obsessed with “looking” or “performing” sturdy instead of actually being it.You’ll also walk away with a few simple, research-backed practices for building your own sturdy foundation — no overhauls required.In this episode, you’ll learn:Why sturdiness is about resilience, not perfectionThe 3 pillars of being a sturdy human: body, mind, and self-relationshipHow diet culture and hustle culture confuse “looking sturdy” with being sturdyResearch on body image flexibility + self-compassion (and why it matters for resilience)A few of my favorite tiny sturdy habits you can start this weekSend Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

In this bite-sized Sturdy Short, Jess spills the tea on three surprisingly simple things that seriously improved her body image—starting with breaking fashion “rules,” turning down the mind chaos with mindfulness, and learning that self-compassion isn’t just cozy vibes, it’s a power move. If you've been wondering where to start or just need a nudge, there’s a no-pressure “choose one” challenge at the end to help you get out of your head and back into your body—because healing doesn’t have to be heavy.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Do you ever feel like you’re doing all the right mindset work around body image, but something’s still…missing?This week, we’re exploring embodiment—not as a buzzword, but as a powerful, research-backed tool to help you feel more at home in your body.We’ll break down: ✨ What embodiment actually is (and isn’t) 🧠 The difference between self-objectification and body connection 🔬 The science behind how embodiment improves body image, eating habits, and emotional resilience 🛠️ Practical, doable ways to practice embodiment in real life (no candles or crystals required)Plus, we get real about why embodiment can feel so hard—and why that doesn’t mean you’re doing it wrong.If body image work has ever felt like a frustrating loop, this episode is your invitation to try a new (and sturdy) path.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

In this episode of Sturdy Girl, the focus is on breaking free from the mindset of waiting for the 'perfect' moment to start living fully. It challenges listeners, especially women, to stop delaying their dreams until they feel better about their bodies or circumstances. Key points discussed include the pitfalls of waiting for the ideal time, the illusion of waiting for motivation, and the importance of taking small steps aligned with one's values to build momentum. The episode encourages immediate action despite insecurities and announces a pre-order for Sturdy Girl shirts for Mother's Day.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

In episode 58 of Sturdy Girl, host Jess delves into the concept of body image flexibility as an empowering alternative to positive body image. She critiques the limitations of the 'love yourself' mantra and emphasizes the importance of accepting body image fluctuations. Jess explains how body image flexibility can reduce distress and disordered eating while improving mental health. She outlines practical ways to develop this skill, such as noticing and naming negative thoughts, using diffusion techniques, and practicing self-compassion. This episode is a must-listen for anyone struggling with body dissatisfaction and seeking effective tools for better body image.Self compassion, episode 16Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

In episode 57 of Sturdy Girl, host Jess delves into the pressure of loving every aspect of our bodies and instead promotes the more attainable goal of body acceptance. Key points include the unrealistic standards set by social media, the harmful effects of forced self-love, and practical steps such as curating social media feeds, using realistic affirmations, and practicing sensory awareness to cultivate a healthier body image. Jess emphasizes that our bodies are vessels for experiencing life, rather than objects for admiration.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

In episode 56 of Sturdy Girl, Jess delves into understanding the difference between thoughts and beliefs and how they shape our body image. She introduces a game to identify these and explains the influence of media, personal experiences, and cultural norms on our perceptions of our bodies. Jess provides practical steps to unlearn harmful body image beliefs, including becoming aware of negative thoughts, challenging them, and replacing criticism with curiosity. She emphasizes the importance of questioning internalized beliefs and offers encouragement for changing one's relationship with their body. Key topics include the impact of social influences, personal narratives, and actionable steps to foster a healthier body image.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

In episode 55 of Sturdy Girl, host Jess guides listeners through a reflective journey, imagining themselves at age 96, contemplating life's meaningful moments rather than daily tasks and regrets. Key points include prioritizing experiences over perfection, finding joy and connections, and the importance of living authentically. She references insights from 'The Top Five Regrets of the Dying' by Brony Ware and '4,000 Weeks' by Oliver Berkman, and shares a personal anecdote about learning to balance responsibilities with living fully.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

In episode 54 of Sturdy Girl, host Jess emphasizes the importance of setting goals that are meaningful, personally tailored, and aligned with your core values. She guides listeners through performing a 'goal audit' to ensure their goals are intrinsically rewarding and not influenced by external pressures. Key points include making goals personally meaningful, ensuring they are your own, aligning them with your values, and performing a gut-check to confirm they reflect your true intentions and desired identity.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

This episode explores the concept of body image and provides research-backed keys to improve how we perceive our bodies. Key points include: Body image is more about our thoughts than our physical bodies. Personal anecdotes from Jess about her journey from obsessive running to powerlifting. Defining and differentiating the four types of body image: perceptual, affective, cognitive, and behavioral. The importance of awareness in recognizing and reframing negative thoughts. Self-compassion and visualization exercises to foster a healthier body image.Encouraging listeners to respect their bodies as they are and stop waiting for perfection.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

In this Valentine's Day special episode of Sturdy Girl, host Jess challenges the conventional notion that self-love should be the end goal in building a relationship with oneself. Jess discusses the idea of finding a middle ground, focusing on self-respect, self-trust, and self-compassion as more practical and attainable alternatives. She explains the concept of body image flexibility and the importance of function over appearance, providing actionable tips like reframing self-talk and setting non-negotiable self-care practices. Through this insightful episode, Jess encourages listeners to build a resilient relationship with themselves, emphasizing that self-respect and self-trust are crucial for long-term well-being.Core Values EpisodeFirst Self-Love EpisodeSend Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Let’s welcome Hannah Silva Breen, a PhD candidate in sports exercise and performance psychology and a practitioner in clinical mental health counseling. Jess and Hannah discuss Hannah's educational and professional journey, her focus on embodiment and mental performance consulting, and her personal experiences with body image, disordered eating, and athletic identity. Hannah elaborates on her research around embodiment in athletes and offers insights on maintaining a healthy mental and physical relationship with oneself.Episodes mentioned: 11. Unwrapping a Stress-Free Holiday: Navigating Food, Body Image, and Self-Care15. How to Have Your Best Year Yet: Embracing Self-Reflection and Goal SettingSpotify wrapped, but for the podcast. the ep with >1k downloads: 16. How I Stopped Hating My Body + What I Leaned Into Instead Be sure to check out the Sturdy Girl merch sale: 25% off everything + free shipping on orders >$50Connect with Hannah HERE.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

In this episode of Sturdy Girl, Jess welcomes Sabrina Del Duca, a confidence coach and dancer, to discuss body image, body dysmorphia, and mindset tools for building confidence. Sabrina shares her journey from a 10-year career in advertising to becoming a dance teacher and confidence coach. They delve into the impact of constant self-evaluation in the mirror, experiences with body image growing up, and the importance of accepting one's body. Sabrina also provides actionable tips for building confidence and the significance of taking risks and embracing failure. The episode underscores the journey of self-acceptance and the role of mindfulness in improving mental health among dancers.Connect with Sabrina HERE.Check out Sturdy Girl swag HERE.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Join Jess as she chats with Alissa Rumsey, a registered dietitian, intuitive eating counselor, and author of 'Unapologetic Eating: Make Peace with Food and Transform Your Life'. Alyssa shares her journey into nutrition, starting from her high school years filled with diet culture to discovering intuitive eating and recognizing the social justice components of her work. They discuss the process of unlearning diet culture, the impact of allowing and feeling emotions, and the concept of power through collective liberation. The conversation emphasizes awareness, mindfulness, and the deeper connections between food relationships and self-empowerment. Alyssa's book is structured in four parts: Fixing, Allowing, Feeling, and Growing, aimed at guiding readers from self-compassion to unapologetic living.Learn more about Alissa HERE.Check out Sturdy Girl Merch HERE.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

In this episode of Sturdy Girl, Jess interviews Kristen, a mental performance coach who works with athletes, coaches, and parents to improve confidence, focus, and motivation. Kristen shares her journey from being a strength and conditioning coach to specializing in mental performance, emphasizing the importance of preparation and control. She discusses her methods for helping athletes of all ages, from youth to adult women's leagues, and provides valuable insights on visualization, self-talk, and overcoming obstacles. The conversation highlights the significance of mindset and how athletes and individuals can develop confidence as a skill.Connect with Kristin HERE.Check out Sturdy Girl beanies and sweatshirts HERE.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

In this episode of Sturdy Girl, Jess welcomes Claire, a counselor and parent educator, to discuss the challenges and joys of early parenthood. Claire shares her mission to make early parenthood enjoyable and less overwhelming through her online program, Beyond Birth. She discusses the unrealistic societal pressures of 'bounce back culture,' emphasizes the importance of postpartum support, and introduces the concept of 'bouncing forward.' Claire also shares her personal experiences with pregnancy, childbirth, and body image, highlighting the importance of community and mental health support for new parents. The conversation covers various aspects of parenting, including the support roles of partners and the impact of societal expectations. Claire encourages new parents to seek help and acknowledges the emotional and physical transformations of parenthood.Connect with Claire HERE.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

In this episode of Sturdy Girl, host Jess welcomes Rachel, a women's wellness coach and yoga/meditation teacher. Rachel shares her journey from experiencing burnout as a family nurse practitioner to finding new purpose in coaching women to appreciate and empower their bodies. The discussion covers the impacts of yoga, particularly yin yoga, on body image and mental health, the significance of mindfulness and meditation, the power of gratitude, and the principles of the law of attraction. They also delve into handling negative self-talk and the transformative effects of inner work.Connect with Rachel HERECheck out Sturdy Girl sweatshirts HERE.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

In this episode of Sturdy Girl, the host introduces Kelsey Wiebe, a NASM certified personal trainer, nutrition coach, and holistic life coach. Kelsey shares her journey from personal struggles with disordered eating to becoming an empowering coach for women. They discuss her transformation, the principles of her 'Rediscover You' coaching program, and the importance of food freedom, mindful eating, growth mindset, and self-compassion. The episode also highlights the significance of focusing on holistic health rather than just aesthetic goals, and how personal relationships contribute to overall well-being.Connect with Kelsey HERE.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

In this episode, Jess and life coach, Melissa Lowe, delve into the essential strategies and tips for enhancing productivity. We explore various methods to optimize your workflow, manage your time effectively, and achieve your goals efficiently. Whether you're looking to boost your personal or professional productivity, this episode offers practical advice and actionable steps to help you succeed.Connect with Melissa HERE.Check out Sturdy Girl apparel HERE.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Join Jess and Kira, a licensed therapist and founder of Pearl Wellness, to discuss the importance of body image, self-care, and community engagement. This episode delves into Kira's journey from Florida to D.C., her work with human trafficking victims, and her collaborative practice promoting mental health and eating disorder awareness. The episodes emphasize the significance of body image flexibility, the impact of early influences, and the need for self-awareness. They explore various strategies, such as cognitive behavioral therapy, to manage negative body image thoughts and the intentions behind body modifications. Additionally, the series highlights the role of community events, partnerships with organizations like Dancers Beyond Labels, and practical self-care activities tailored to individual needs. The conversation encourages a mindset of resilience, self-compassion, and the art of 'becoming' rather than seeking perfection.Connect with Kira HERE.Check out Sturdy Girl apparel HERE.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

In this episode of Sturdy Girl, host Jess welcomes guest Dana Donnelly, a podcast host, motivational speaker, and author, to discuss empowerment and authentic living. Dana shares her journey from an abusive relationship to self-discovery and personal growth, emphasizing the importance of creating a supportive community for women, especially entrepreneurs. They delve into concepts like 'driftwood' and 'expanders'—terms for seeing others' success as inspiration rather than competition. Dana highlights daily practices like journaling and setting intentions as tools for self-love and accountability. The conversation also touches on the significance of gratitude, mindfulness, and maintaining a positive mindset for achieving personal goals. Dana reinforces building a relationship with oneself through solitude and reflection, offering practical tips like creating a joy list and taking oneself on solo dates. The episode closes with a discussion on redefining self-love and authenticity, encouraging listeners to pursue personal development while maintaining self-compassion.Sturdy Girl sweatshirts HERE.Learn more about Dana HERELearn more about Inner Badass Reborn HERE.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Come chat with Jess and NSCA's personal trainer of the year, Tara DeLeon, as they cover how to get started lifting heavy things, weight neutral coaching, navigating parenthood and reclaiming our identities.Connect with Tara on IG.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Ever wondered how mental resilience can transform your athletic performance? Join us in an inspiring conversation with Erin, a dedicated sports psychologist, as she shares her unique journey from traditional psychology to the specialized world of sports psychology. Learn about Erin's academic path, her personal battles with self-care and body image, and how running and endurance sports became a turning point in her life. Erin now focuses on the mental health of female, trans, and non-binary athletes, offering invaluable insights into the power of following one's passion to build a rewarding career.Erin sheds light on the psychological hurdles athletes encounter, particularly in endurance events like running and weightlifting. Discover the concept of "cope ahead" and how athletes can prepare for the mental and physical discomforts they face. Our discussion touches on redefining goals, managing performance expectations, and breaking through mental barriers. We also explore the societal pressures that lead to body image issues among athletes and provide practical tools for fostering body acceptance and countering negative self-talk.How does diet culture affect athletes' mental health and body image? Erin offers keen insights on conducting social media audits to eliminate harmful content and the importance of assertive communication in promoting body positivity. We delve into mindfulness meditation techniques that enhance athletic performance and the empowering act of embracing body changes with confidence. Erin's recommendations on self-care, from savoring desserts like tiramisu to engaging in creative hobbies, round off this episode with a refreshing perspective on building a resilient mindset in sports and beyond.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Jess had a little extra coffee for the episode and wants to tell you all the ways it's actually good for you to PLAY, to laugh, to stop taking life so seriously all the dang time. As mentioned in the episode:The Comfort Crisis, by Michael EasterPLAY by Stuart Brown MDSend Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

This is the episode you download to revisit on bad body image days. It's 8 minutes of your friend, who cares deeply, giving you a pep talk when your feels about your body are causing your brain to spiral. REMINDER: Sturdy Girl shirts (our limited edition summer shirts AND the OG's) are on sale! Use code SGSUMMER for 20% off!Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

We all go through hard seasons and we all cope with them differently. This episode give you Jess's 3 habits that helped her get through a hard season and how to apply them in our lives. You'll learn about nonnegotiables (something she works on with every client) and what her current recommended read is. As always, send us a message. We're forever in your corner.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

To go from a powerlifting competition to a trail marathon at elevation in 7 months. That's what this week's guest did as she embraces her mission to stop letting her body hold her back from living the life she wants. Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

What if I told you that I don' want you to stop comparing yourself to others? *insert side eye emoji* What if I told you that you can use comparison in a way that is actually beneficial? Friend, tune in to this week's episode to learn all about the types of comparison, the harm that it can cause, and 5 actionable tips for getting out of the comparison trap.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Ready to transform your relationship with your body? Join me, Jess, on this solo episode of Sturdy Girl as I uncover the secrets to feeling good in our bodies, especially during those summer months. Fresh from a rejuvenating girls' retreat in Lake Tahoe and inspired by a client's marathon in Colorado, I dive deep into the importance of internal work for achieving true body confidence. We’ll explore the concept of body image flexibility, a powerful tool that helps us maintain a positive view of our bodies, regardless of external influences. This approach empowers us to experience joy, feel alive, and live the big, rad life we all deserve.Episodes referenced:Ep 16 How I Stopped Hating My Body (for a discussion on body image flexibility)Ep 3 Is Body Positivity The Answer? (for more on body image flexibility and ACT)Ep 1 What is Body Image?If you enjoyed listening to this episode, have thoughts or questions, we would love to hear from you in the link below!Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Could finding joy in the mundane transform your life? Join us for an enriching discussion on how to romanticize your life with our special guest host, Lexi, in this episode of Sturdy Girl. We explore the art of appreciating small, often overlooked moments that add magic and meaning to our everyday routines. From the comforting aroma of fresh coffee to the serene tranquility of a sunrise walk with your dog, Lexi offers her valuable insights on cultivating presence and gratitude. We highlight how these daily practices can lead to a more engaging and fulfilling existence, steering us away from the constant chase of grand gestures and material rewards.Dive into the importance of daily rituals and varied experiences, such as enjoying different coffee preparations or finding joy in physical activities like running, dancing, or simple stretches. Learn strategies to curb social media comparisons and celebrate your unique achievements, fostering a more mindful way of living. By adding color to your surroundings and spending quality time with pets, we can rediscover life's small joys and stay grounded in the present. This episode is filled with practical tips and heartfelt stories that will inspire you to savor life's simple pleasures and find beauty in the everyday.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Traveling has a way of reshaping our views on body image and confidence, doesn’t it? Picture this: my grandparents, who come from a tiny town of just a thousand people, joined us on a whirlwind three-week adventure through France, Greece, and a brief stop in London. Observing my grandma's reactions to the diverse styles, body types, and self-assuredness of people we encountered was nothing short of enlightening. It made me realize that confidence and fashion are incredibly subjective – a truth amplified by the unique ways people around the globe express themselves.In today’s solo episode, I'm sharing those eye-opening moments and the invaluable lessons they imparted. From the liberating notion that you can wear absolutely anything you love, to the inspiring boldness of older European women who carry themselves with unapologetic confidence, there’s so much we can learn from just watching and appreciating the world around us. Tune in to hear personal stories and insights on embracing your unique self, shedding societal expectations, and living life with the vibrant, unrestrained confidence that you truly deserve. Let’s redefine beauty and body confidence together, one travel story at a time.The link to Poodle Science video.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

What does it mean to live BIG? What does it mean to have an authentic life? Join Jess as she chats with Jess Cahill, adventure host and online business manager, she chats all things glimmers, true happiness and how much fulfillment comes from saying YES to adventure!Find Jess HERE to learn more.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Ready to conquer summer with confidence and joy? Learn how to embrace the season without letting body image concerns hold you back. This episode of Sturdy Girl offers a Summer Body Survival Guide, packed with practical tips to help you focus on fun and adventure rather than appearance. Say goodbye to those pesky anxieties about body changes and societal pressures, and hello to a vibrant, carefree summer!Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

What if you could transform your self-confidence with just a few simple words? In this episode of Sturdy Girl, Jess and Megan explore self-affirmations, especially as we step into a season of more revealing summer attire. We dive into the fascinating psychological effects of positive affirmations and discuss the importance of ensuring they feel authentic and empowering. We reference episode 9 on Core Values. Find it HERE.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

It's Season 3, friends! We are making this season all about #sturdygirlsummer, which means turning the focus away from our appearance, and on to living a big, rad life! We're putting away the puffy coats, and getting out the shorts. We're showing more skin and seeing more skin - and that can be a big body  image trigger! Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Get out of your funk with Megan and Jess in the last episode of season two! Learn five tips that will help you get out of, like Jess calls it, 'funky town' and on to living fully in your life.The link to episode 9 on Core Values HERE.Check out Sturdy Girl shirts HERE.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Have you ever caught your reflection and not recognized the person staring back? We've all been there, and it's not just about the physical changes. Join Megan and Jess, as they chat about body confidence. Let's look at shutting down the comparison game and embracing the skin you're in, even when social media tries to convince you otherwise. We're here to help you redirect your energy towards what lights up your life, because you're so much more than just a number on a scale.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

Ever found yourself stuck on the one thing you didn't achieve, despite a laundry list of victories? That's the sneaky influence of all or nothing thinking, and it's exactly what Megan and Jess unpack in our latest episode. This is a deep dive into the pitfalls of perfectionism and the subtle ways it can chip away at our mental resilience, body image, and self-confidence.Grab your headphones, and get ready for a journey to building cognitive flexibility as we lay out the tools needed to combat that stubborn, binary mindset. Discover how to spot when you're trapped in a cycle of all or nothing thinking, and more importantly, how to break free from it. We'll guide you through relabeling your thoughts and cultivating curiosity to challenge the absolutes of "always" and "never." Our candid anecdotes about navigating criticism and maintaining routines in less-than-ideal circumstances will remind you that it's not about having a perfect record—it's about making informed, adaptable choices.To wrap it all up, Megan and I will show you how to reframe your understanding of success and failure. We talk about the power of recognizing you always have options, including the option to quit, and how this can drastically increase your sense of control and satisfaction in life. By integrating self-compassion into your everyday thinking, you're not just cutting yourself some slack—you're setting the stage for a big, rad life that celebrates progress over perfection. Join us, and let's transform those all or nothing blind spots into opportunities for growth and resilience.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

A shortie episode with solo host, Jess, as she goes through 3 (more) tips to improve your body image.  Learn about what self-compassion really means, how to challenge your thoughts, get a little homework that I guarantee will have you looking at the future (and your body) a little differently.Listen to our first episode on Body Image HERE.Shop Sturdy Girl apparel HERE.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.