take what you need

reflecting on the version of me I thought I had to be vs. finding who I actually am.from being the “healthy friend” to tying my worth to my body and identity as a dancer, this episode is all about letting go of identities that no longer serve you, and making room for more of who you really are 🤎Apply to 1:1 Coaching - Restriction to Freedom🤍 for more support:1:1 coaching: click here to learn more book a free consultation call hereIg/TikTok: @your_spoonfulemail: [email protected]

talking all about extreme hunger! why it happens, why it makes sense from a biological and psychological standpoint, and how to respond to it without fear.probably things you need to hear, whether you are going through extreme hunger, or just grew up hearing all the ways to suppress your hunger (all of us) 🤍as always, it’s easier to go through it with guidance from someone who has been there. I’m always here! Apply to 1:1 Coaching - Restriction to Freedom🤍 for more support:1:1 coaching: click here to learn more book a free consultation call hereIg/TikTok: @your_spoonfulemail: [email protected]

Your go-to episode when you’re needing a boost of motivation, and normalizing the fact that low motivation days are human. Talking about choosing growth over avoidance, and what I’m still working on: being present. I reflect on the full circle moment of speaking at my alma mater and how my identity has shifted beyond food, body, and exercise. We chat about staying motivated when things feel uncertain, why you don’t need to know how it will happen, and the power of acting as if it already is.I also dive into the reality that motivation comes and goes, why recovery gets harder before it gets better, and how focusing on long-term freedom over short-term comfort changes everything.This is your reminder: you don’t need to have it all figured out - you just need trust, guidance, and support 💌Apply to 1:1 Coaching - Restriction to Freedom🤍 for more support:1:1 coaching: click here to learn more book a free consultation call hereIg/TikTok: @your_spoonfulemail: [email protected]

What happens when you reach the body you thought you wanted.. and still feel miserable?In this episode, I’m joined by my former 1:1 client Sadie, a dancer who shares her honest eating disorder recovery story and how she healed her relationship with food, exercise, and body image.Before recovery, her life revolved around calorie counting, food rules, body checking, and trying to maintain control. Even after reaching the body she thought would make her happier and more confident, she realized the obsession with food and weight was taking over her life.We talk about the fears she had before recovery, the moment she knew something had to change, and what it was like to let go of tracking, challenge food rules, and rebuild trust with her body.Sadie also shares how recovery didn’t just improve her relationship with food..it completely changed her confidence and her ability to be present in life.If you struggle with food guilt, calorie counting, body image, or fear of weight gain, this episode is a powerful reminder that food freedom and recovery are possible 🤍Relate in any way?? Let’s talk! Fill out the application below for a free consultation call (no strings attached) 👇Apply to 1:1 Coaching - Restriction to Freedom🤍 for more support:1:1 coaching: click here to learn more book a free consultation call hereIg/TikTok: @your_spoonfulemail: [email protected]

Your brain will suggest restriction as the solution. That’s what it’s been trained to do. But restriction never actually fixes guilt, it reinforces it.So we do it a little differently around here 🤗In this episode, I am going through all of the tools you need to deal with food guilt. As you use these tools, you change the pattern of guilt, to one day no longer have food guilt at all (promise it’s possible). Tying this all together with some life updates to prove that the scary, hard changes always bring the best things into your life - better than you could even imagine 😌a little more on how the mind works in recovery: watch this! Apply to 1:1 Coaching - Restriction to Freedom🤍 for more support:1:1 coaching: click here to learn more book a free consultation call hereIg/TikTok: @your_spoonfulemail: [email protected]

Recovery isn’t about comparison or waking up one day feeling “fixed.” In this episode, I share the things I wish I understood earlier: how the mind works in an eating disorder, why perfectionism isn’t the enemy, the fear of carbs, weight gain myths, losing your period, and the power of talking about it and getting support. Sharing what I wish I had known, being the help I wish I had.If you’re in it, thinking about it, or supporting someone.. you’re not alone 💌 🤍 for more support:1:1 coaching: click here to learn more book a free consultation call hereIg/TikTok: @your_spoonfulemail: [email protected]

confidence isn’t something I’ve always felt, it was something I built and I want you all to feel it too 🫶🏻In this episode, we talk about why confidence can’t live in just one place (your body, performance, grades, or validation) and how real, sustainable confidence comes from multiple areas of your life. Get out a sheet of paper and write out the categories I go through! I promise those tangible items are going to bring the change you want to feel.we cover:-the six categories of confidence (according to me 😇)-the principles of confidence: it ebbs and flows, self trust, your inner compass-separating who you are from how you perform-how to build confidence through self trust, not perfection-the role of relationships, values, health, and self care in confidence-why confidence can be rebuilt even if it feels completely gone right noweven if it feels completely gone right now, confidence is built through living life, showing up for yourself, and knowing your worth doesn’t change. and if you need support building it - you don’t have to do it alone (I’m here for you!!!) journal prompts for improving confidence🤍 for more support:1:1 coaching: click here to learn more book a free consultation call hereIg/TikTok: @your_spoonfulemail: [email protected]

In this episode, I explore how the need for control often sits beneath food rules, restriction, over productivity, and burnout.Sharing how control has shown up throughout my life; from my eating disorder, fear of rest days, and hyper fixation on goals.. to big dreams like becoming a Rockette, building my business and navigating current dreams too We talk about why controlling food or productivity can feel comforting when the future feels uncertain and what’s actually helped me let go of that grip in a way that supports both my mental health and my dreams 🫶🏼If you’ve ever felt impatient, overwhelmed, or afraid to slow down because it feels like your future depends on it.. glad you found this episode! 🤍 for more support:1:1 coaching: click here to learn more book a free consultation call hereIg/TikTok: @your_spoonfulemail: [email protected]

today’s episode naturally leads into a concept I talk about often with clients: conscious eatingI walk you through what conscious eating really means to me, how it differs from intuitive eating, and why I find it to be a more supportive, confidence-building approach.we’ll break conscious eating down into three parts, and also talk through: -why “feeling good” includes both vegetables and dessert-the fine line between gentle nutrition and food rules-how to experiment with food without labeling it as “good” or “bad”-honoring hunger, even if your cues feel confusing or inconsistent-why it’s okay to overeat sometimes-how comparison steals you away from yourselfat the heart of this episode is the reminder that health is about intention, not perfection, and that controlling food has never actually led to feeling good, no matter how much we were told it would.and of course, zooming out and realizing that being intentional goes beyond food; being intentional with social anxiety, comparison, and the choices we make every day. This episode is a reminder that you are so much more than what you eat🤍 for more support:1:1 coaching: click here to learn more book a free consultation call hereIg/TikTok: @your_spoonfulemail: [email protected]

This episode is a bunch of topics that were simply on my mind that I felt excited to talk about..figuring out how to celebrate myself, feeling grounded when being out of routine, and handling comments from others. All wrapped up with a q&a too 🥰join the free group chat (a group of us all with the same goals of food freedom): https://t.me/+JbjbdoQjvEUyMDYxbook a consultation call: https://calendly.com/yourspoonful/1-1🤍 for more support: ​​1:1 coaching: click here to learn more Ig/TikTok: @your_spoonfulemail: [email protected]

This week, I’m joined by my friend Rachel - someone I’ve wanted on the podcast since before it even had a name 🥲We’re basically the same person, we have endless deep conversations, and today we finally recorded one. We talk about food, identity, vulnerability, and the roles we used to cling to; asking each other the kinds of questions we wish someone had asked us years ago. If you’ve ever struggled with being the “healthy friend,” tying your worth to what you do, or you are figuring out who you are outside of old identities, this episode is for you 💌 connect w Rachel: @rachandlife🤍 for more support:1:1 coaching: click here to learn more Ig/TikTok: @your_spoonfulemail: [email protected]

In this episode, I am talking you through how to create an intentional, supportive plan for thanksgiving so you can feel calm, confident, and grounded around food. I share how my own approach to thanksgiving has shifted from scarcity and stress to ease and empowerment, through my eating disorder, recovery, and now. You’ll learn how to plan for the day in a way that supports how you want to feel - from eating throughout the day, choosing safe & challenge foods, staying present, managing comparison, navigating fullness, and letting yourself enjoy the holiday without guilt or overthinking. We also cover what NOT to do, why restriction never works, how to step out of the binge/restrict cycle, and all of my favorite reframes to help you through it. -thanksgiving journal prompts to dive a little deeper -register here for the Holiday Healing Hour: a one hour, free masterclass for those who want to feel calm, confident, and guilt free around food this holiday season 🤍 for more support:1:1 coaching: click here to learn more Ig/TikTok: @your_spoonfulemail: [email protected]

Feeling reflective? yeah same. We’re doing a little bit of that, but I also give you an inside look at a new thing I’m trying to help me stay present and grounded.Whether you’re in recovery or just trying to get through the week, this one’s your reminder that as you work on yourself, you’re also living a life a past version of you dreamed about 🫶If you’d ike to connect with other listeners of this community, I made a group chat! I love connecting with you all, and wanted to create a space where you can all talk with each other, too. Join the @your_spoonful support space hereBe on a brick journey with me - $10 off! 🤍 for more support:1:1 coaching: click here to learn more Ig/TikTok: @your_spoonfulemail: [email protected]

Q&A time!! Catching up on all things life, recovery, and mental health. I open up about what I am going through lately - plus! I answer your listener questions about boston life, grad school, fear foods, movement in recovery, missing dance, and what it’s like to rebuild trust with your body again.And if you haven’t heard — Food Freedom Kickstart is officially open! A 2 week online course designed to help you heal your relationship with food step by step, with video lessons, journal prompts, and guided fear food challenges. Access here! Take what you need from this episode, and I can’t wait to hear your thoughts.🤍 for more support:1:1 coaching: click here to learn more Ig/TikTok: @your_spoonfulemail: [email protected]

In this episode, I’m diving into the negative thoughts that fuel guilt, anxiety, and stress around food and exercise - and how to actually debunk them. I start with the beliefs I personally struggled with, like thinking I had to eat less on rest days, or that carbs were only for before workouts. Then, I walk through the thoughts you all sent me and share simple ways to reframe them so they no longer hold you back.We’ll cover things like:-why you don’t need to “burn off” your food-the truth about snacks and “earning” meals-feeling frustrated with weight gain but still battling thoughts-fear of fullness and losing permission to eat later-why recovery is possible for anyoneIf these debunks resonate with you, my Food Freedom Kickstart course was made for you. It’s a 2-week, step-by-step program to help you start healing your relationship with food through video modules, journal prompts, mindful eating practices, and fear food challenges. Access the course/more info here Take what you need from this episode, and I can’t wait to hear your thoughts.🤍 for more support:1:1 coaching: click here to learn more Ig/TikTok: @your_spoonfulemail: [email protected]

In this episode, we are getting real with the reasons you are stuck in an uncomfortable relationship with food. expect tough love, reflection, and tools to help you move from “fine” to true food freedoma look into what is covered: -the negatives of ignoring your thoughts and being “fine”-why one-off exposure to a fear food isn’t enough-what is keeping you disconnected from your body-the parts of healing that people are not talking about -reassurance: it’s not your fault if past attempts didn’t work.. I promise there is a path forward 🌥️special announcement! Food Freedom Kickstart:  a two-week, self-paced course where you'll learn my proven framework to quiet the noise, rewrite your inner dialogue, and finally feel at peace with food and your body.  Access the course/more details here 🤍 for more support:1:1 coaching: click here to learn more Ig/TikTok: @your_spoonfulemail: [email protected]

in this episode, my mom and I sit down (for the first time ever) to talk about my eating disorder. My mom shares her perspective of my ed, what she wishes other parents knew, and how this experience has shaped her both as a parent and as a person.whether you’re a parent supporting a child through an eating disorder, someone in recovery yourself, or simply curious about what this journey looks like from the outside in, this conversation is one you can take in yourself - or send to someone in your support circle. we talk about: -the early signs to tell something isn’t right-what helped her support me, without trying to “fix” me-misconceptions she had about eating disorders before living through it-what other parents should know to be able to help their child (or any support/relationship) -what someone who has been through an ed wants their parents to know I know there are people who may not have support from their parents, from anyone in their life, and if that is you, I hope you know you have me 🫶🏼🤍 for more support:1:1 coaching: click here to learn more Ig/TikTok: @your_spoonfulemail: [email protected]

your go-to episode for the days when body image feels heavier than usual. gentle reminders, mindset shifts, and small practices to support you through it 💌journal prompts here!  🤍 for more support:1:1 coaching: click here to learn more Ig/TikTok: @your_spoonfulemail: [email protected]

I’m opening up about a topic I don’t usually share about - my relationship with alcohol. this is not about telling you what your relationship with alcohol should look like - it’s about giving you space to reflect on your own and reminding you that it’s okay if your choice looks different from others.I’ll share:-why I don’t label myself as sober but also rarely drink-how alcohol overlaps with food freedom and restriction mindset-navigating social situations without drinking-thoughts on calories, “extra,” and how alcohol fits into overall health-how eating disorders and alcohol use can sometimes be linkedlike always, take what you need and leave the rest 🤍 Let’s stay connected:1:1 coaching: click here to learn more Ig/TikTok: @your_spoonfulemail: [email protected]

this episode is for anyone seeking to heal body image struggles - from disordered eating to everyday dissatisfaction  🤍🌥️I talk through: -why body image is rooted in beliefs, not appearances-strategies to ease body checking habits and respond to negative self-talk-the power of body neutrality, gratitude, and building purpose beyond your body-practical and tangible tips to apply1:1 coaching: click here to learn more journal prompts 🤍 Let’s stay connected:Ig/TikTok: @your_spoonfulemail: [email protected]

this week, I’m joined by one of my best friends, gabby - a fellow Rockette and someone who has walked alongside me through so many dreams and seasons of life. We’re talking about how we met, what it was really like moving to NYC to pursue our dance dreams, and the ups and downs that come with it all. from college rejections and self-doubt to journaling, recovery, and becoming Rockettes, this episode is full of the real, messy, beautiful parts of chasing something big. We also dive into body image, the importance of being a well-rounded human, and how our friendship has grown through it all - even across states and seasons of life.whether you’re a dancer, someone navigating rejection, or just need a reminder that you’re not alone in figuring it all out, this one’s for you.we talk about:-what we learned through rejection, inner work, and self-doubt-how body image and movement evolved in our training and careers-building confidence through things outside of dance-journaling, goal-setting, and staying grounded-navigating long-distance friendship and big life transitions-creating a life that’s more than just one dreamsend this to a friend who came to mind - especially one you're missing or someone on their own path of figuring it out.Follow gabby’s journey: @potentiallygabby🤍 Let’s stay connected:Ig/TikTok: @your_spoonfulemail: [email protected]:1 coaching: click here to learn more 

chatting about personality traits — the ones that help us and the ones that hold us back. In this episode, I’m reflecting on the parts of myself I’ve spent years trying to “fix” (perfectionism, people pleasing, and being super goal driven) -  and how I’m learning to see them differently we’ll talk through: -how perfectionism can motivate and paralyze -creating structure without rigid rules -feeling negative emotions without trying to fix them -the power of doing scary things -why you don’t have to change who you are to growfor those who are really hard on themselves 🤍Ig/TikTok: @your_spoonfulemail: [email protected]:1 coaching: click here to learn more

let’s chat about exercise - my history with it,  how I have shifted my mindset around it, and how you can too. From dancing, to overexercising, to finding freedom with rest and intuitive movement, this is a deep dive into a topic that really hits home for me I’m also answering your questions on things like:-how to know if exercise is healthy or disordered-taking rest days without guilt-easing back into movement after recovery-letting go of ‘all or nothing’ thinking to be intuitive If you’ve ever felt stuck in your routine or tied your worth to working out, this one's for you. Let’s talk about what it means to move your body from a place of care - not control 🤍Ig/TikTok: @your_spoonfulemail: [email protected]:1 coaching: click here to learn more

this episode is all about body image—but more specifically, about something I don't hear talked about enough: missing your smaller body. Whether you've been in your “goal body,” never quite got there, or are realizing it's just not sustainable... I want to talk about what it's like to grieve that version of yourself, and why it's totally okay (and important!!) to feel that If anything I say resonates, or if you just want to chat more about this topic, I’m always happy to talk. You can find me on IG or TikTok @your_spoonful or send me an email at [email protected] you’re looking for more support, I also offer 1:1 coaching - click here to learn more

In this episode of Take What You Need, I share a simple 3-question framework to help you move through fear with clarity and confidence. Inspired by a recent PT appointment (hey IT band 🙃), I talk about how these questions have helped me, my clients, and how you can apply them to anything from fear foods, social outings, and big life goalsYou’ll hear about:-Facing fear and doubt in small daily moment and chasing big dreams -Why you don’t have to wait for fear to disappear-How to build confidence by doing the scary things-The 3 questions to ask yourself when fear shows upAs always, take what you need🤍 Let’s stay connected:Ig/TikTok: @your_spoonfulemail: [email protected]:1 coaching: click here to learn more

If you’ve ever felt stuck in comparison or worried about what others think, this episode is for you. I'm talking about something that really changed so much for me - letting go of external validation and judgement. From competitive dance to eating disorder recovery, I unpack how comparison held me back and what finally set me freeWe dive into:-The impact of dance culture on comparison and body image-How external validation shapes self worth-Tangible tools to build internal confidence-What to do when jealousy or judgment creeps in-How to navigate food, body, and social comparison in real life moments-The power of living in alignment with your values and being your most genuine self🤍 Let’s stay connected:Ig/TikTok: @your_spoonfulemail: [email protected]:1 coaching: click here to learn more

In today’s episode, we’re diving into something I hear all the time - “I just wish I could stop thinking about food all the time.”If that’s you, you’re not alone. I’ve been there, and I know how exhausting it can beIn this episode, I unpack:-The three main causes of constant food thoughts-Tangible steps to stop tracking and obsessing-Visualization tools to calm food-related anxiety-What you’ll gain when food takes up less mental spaceWhether you’re in recovery, struggling with disordered eating, or just tired of food stress, this episode is here to help you understand what’s really going on — and how to begin shifting it🔗 Resources Mentioned:Quiet the Food Noise Free Download1:1 coaching: click here to learn more Ig/Tiktok: @your_spoonfulemail: [email protected]

In this first episode of Take What You Need, I’m sharing my story - from struggling with an eating disorder in college to booking my dream job as a Rockette. I open up about my healing journey, why I became a recovery coach, and the heart behind this podcast. Whether you’re in recovery or just looking for something real, I hope this reminds you that you’re not alone.This space is for sharing real stories, for growing together, and for taking what you need - whether that's inspiration, validation, or just someone who gets it.I’m so glad you’re here 🫶🏼🤍 Let’s stay connected:Ig/TikTok: @your_spoonfulemail: [email protected]:1 coaching: click here to learn more