Sturdy Girl
Join Jess Heiss, body image and performance coach, for conversations around body image, self-confidence and resilience (both mental and physical). Learn how to stop letting your appearance hold you back from living the big, rad life that you deserve.
S5 E9 · Fri, April 25, 2025
60. What Embodiment Really Means—and Why It Might Be the Missing Piece in Your Body Image Work
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.
S5 E8 · Sat, April 12, 2025
59. [STURDY SHORT] The One Thing Holding You Back From the Life You Want
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.
S5 E7 · Sat, April 05, 2025
58. What *Actually* Helped Me Ditch the Body Image Struggle [Positive Body Image Vs. Body Image Flexibility]
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 16 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.
S5 E6 · Fri, March 21, 2025
57. [STURDY SHORT] Stop Pretending to Love Everything About Your Body
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.
S5 E5 · Fri, March 14, 2025
56. Unpacking Your Body Image Story: More Ways to Improve Body Image
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.
S5 E4 · Fri, March 07, 2025
55. [STURDY SHORT] Your To-Do List Will Never Be Empty—So How Will You Spend Your Time?
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.
S5 E3 · Fri, February 28, 2025
54. [STURDY SHORT] The Right Kind of Goals: How to Set Ones That Stick
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.
S5 E2 · Fri, February 21, 2025
53. Start Here: A Simple, Effective Guide to Improving Your Body Image & Mindset
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.
S5 E1 · Fri, February 14, 2025
52. What is Real Self-Love? [Season 5 VDay Special!]
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 Episode First Self-Love Episode 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.
S4 E12 · Fri, December 20, 2024
51. Exploring Embodiment: It Goes Beyond Just Body Image with Hannah Silva-Breen
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-Care 15. How to Have Your Best Year Yet: Embracing Self-Reflection and Goal Setting Spotify 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 >$50 Connect 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.
S4 E11 · Fri, December 13, 2024
50. Beyond the Mirror: Tackling Body Image and Building Confidence with Sabrina Del Duca
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.
S4 E10 · Fri, December 06, 2024
49. Unapologetic Eating and Body Liberation with Alissa Rumsey, Dietitian and Author
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.
S4 E9 · Fri, November 29, 2024
48. Building Confidence and Improving Mental Performance with Kristin Tullo
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.
S4 E8 · Fri, November 22, 2024
47. Bouncing Forward: Redefining Motherhood and Body Image with Claire, Mental Health Counselor
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.
S4 E7 · Fri, November 15, 2024
46. How Yoga Can Help Your Body Image and Confidence with Rachel Pradarelli, Coach and Nurse Practitioner
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 HERE Check 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.
S4 E6 · Fri, November 01, 2024
45. Embracing Food Freedom and Growth Mindset with Coach Kelsey Wiebe
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.
S4 E5 · Fri, October 25, 2024
44. Essentialism and Purposeful Productivity with Life Coach, Melissa Lowe
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.
S4 E4 · Fri, October 18, 2024
43. Replenish and Restore: Self-Care and Body Image with Therapist, Kira Denney
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.
S4 E3 · Fri, October 11, 2024
42. Unleash Your Inner Badass with Dana Donnelly
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 HERE Learn 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.
S4 E2 · Fri, October 04, 2024
41. Strong Minds, Strong Bodies with Coach Tara DeLeon
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.
S4 E1 · Fri, September 27, 2024
40. [Season 4] How to Build Mental Resilience and Embrace Body Confidence with Erin, Sports Psychologist
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.
S3 E12 · Fri, August 23, 2024
39. [STURDY SHORT] How to Stop Taking Life So Seriously
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 Easter PLAY by Stuart Brown MD 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.
S3 E11 · Fri, August 16, 2024
38. [STURDY SHORT] A Pep Talk For Body Image Spirals
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.
S3 E10 · Fri, August 09, 2024
37. The 3 Habits That Saved Me During a Hard Season
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.
S3 E9 · Fri, August 02, 2024
36. From Powerlifting to Marathons with Lexi Brandon
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.
S3 E8 · Fri, July 26, 2024
35. 5 Tips To Get Out of the Comparison Trap
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.
S3 E7 · Fri, July 19, 2024
34. How to Feel Better In Your Body
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.
S3 E6 · Fri, July 12, 2024
33. How To Romanticize Your Life and Find Joy in Everyday Moments
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.
S3 E5 · Fri, July 05, 2024
32. What Travel Taught Me About Body Image
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.
S3 E4 · Fri, June 28, 2024
31. How To Live Big with Jess Cahill, Adventure Host and OBM
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.
S3 E3 · Fri, June 21, 2024
30. Your Summer Body Image Survival Guide
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.
S3 E2 · Fri, June 14, 2024
29. Mirror Talk and Self-Affirmations To Improve Your Confidence
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.
S3 E1 · Fri, June 07, 2024
28. [Season 3!] Let's Have A Sturdy Girl Summer
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.
S2 E12 · Fri, April 12, 2024
27. How To Get Out Of A Funk
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.
S2 E11 · Fri, April 05, 2024
26. Embracing Your True Self: How To Improve Body Confidence
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.
S2 E10 · Fri, March 29, 2024
25. 5 Tips To Overcome All Or Nothing Thinking (or why you should love 50 shades of grey...)
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.
S2 E9 · Fri, March 22, 2024
24. 3 (More) Tips to Improve Body Image
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.
S2 E8 · Fri, March 15, 2024
23. Sturdy Girl Style: The Secret To Learning Confidence In Your Wardrobe With Personal Stylist, Madeline Mihaly
Ever felt lost in the maze of your own wardrobe, or struggled with the confusing world of women's clothing sizes? Madeline, a personal stylist with an exceptional eye for creating functional and versatile wardrobes, joins us to unravel these fashion conundrums. She offers a treasure trove of insights on marrying your closet to your lifestyle, the profound impact of sustainable fashion choices, and how embracing your body through the clothes you wear can uplift your confidence. As your body changes, so does your relationship with your wardrobe. This episode provides compassionate guidance on navigating those changes with self-acceptance, and Madeline shares anecdotes on overcoming size-related shopping frustrations. With her expertise, we provide strategies for smart shopping and debunk myths associated with women's clothing sizes, all to help you find joy in dressing for the body you have, not the body the fashion industry thinks you should have. Closing our style-centric journey, we delve into the art of tailoring and how it can revolutionize your every day, not just your special occasions. We'll explore the parallels between personal styling and fitness, where pushing fashion boundaries leads to personal growth. And for those closet archaeology enthusiasts, we discuss transforming your existing wardrobe into a curated collection that sparks joy and creativity. Tune in to elevate your style game and embark on a sustainable fashion adventure with us and Madeline. 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.
S2 E7 · Fri, March 08, 2024
22. Body Image and Bike Racing : Get To Know Your Co-Host, Megan Zimmer-Zaikoski
Join Jess as she interviews co-host, Megan, about her adventures as a sponsored enduro racing athlete, her love of mountain biking and barbells, and the big effects injury has on mental health and body image. Connect with Megan HERE . As promised, you can connect with Jess on Goodreads 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.
S2 E6 · Fri, March 01, 2024
21. Body Image and Busy Seasons : 5 Tips For Managing Stress and Your Body
Ever feel like stress has a mind of its own, warping the way you see yourself in the mirror? Megan and I get real about this struggle, pulling back the curtain on how the pressures of life ripple through our self-perception and daily routines. Our conversation takes you through the murky waters of stress-induced body image issues, shining a light on the distortions that can haunt us during high-pressure periods. We candidly share personal battles and breakthroughs, offering a beacon of solidarity for anyone navigating similar challenges. Treading the line between self-care and the relentless pace of life's demands can feel like an acrobat's balancing act. In this heart-to-heart, we underscore the significance of adapting personal goals and carving out moments of self-care amid chaos. Our chat is a reminder that physical activity isn’t just about staying in shape, it's a lifeline for mental well-being, and sometimes, it’s the therapy we need most. Megan and I explore the power of recognizing life's 'seasons' and how this awareness can steer our time management and self-care strategies. We're here, pom-poms in hand, cheering for the small victories and the gentle embrace of self-compassion. Wrapping up, we don't just talk the talk; we walk you through actionable stress-busting and self-care tactics to weave into your hectic days. From anchoring yourself in the present with grounding exercises to the joy of sticking to a skincare routine, we discuss ways to find solace in the 'glimmers' of daily life. And when it comes to wardrobe choices and setting boundaries, we rally behind the empowerment of confidently saying 'no', so we can wholeheartedly say 'yes' to our well-being. So join Megan and me, and let's embark on a journey to maintain balance and positivity, no matter what life throws our way. 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.
S2 E5 · Fri, February 23, 2024
20. Body Image and New Moms with Pelvic Floor Expert and DPT, Jess Hund
If you've ever felt the ground shift beneath you with the arrival of a new child, you're not alone. Today, I’m joined by the insightful Jess from the Floor PDX, and together, we walk you through the labyrinth that is motherhood, with its profound impact on our bodies and psyche. Our conversation is not just a reflection but a revelation of how pregnancy and the postpartum period can challenge and reshape your body image and sense of self-ownership. We dig deep into the emotional and physical upheavals that accompany this life phase, from the relinquishment of control to the awe of bodily transformation, offering a heartfelt exchange on the raw realities of becoming a mother. As you nestle in with your headphones, prepare to uncover the untold narrative of postpartum recovery and its relationship with mental health. We tackle the fierce societal pressures new moms face, dismantling the 'bounce back culture' and advocating for a collective reevaluation of the support we extend to these incredible women. Join us as we highlight the necessity of professional care, like a pelvic floor specialist's expertise, in achieving a holistic recovery. This is a candid discussion about the significance of physical activity in fortifying mental health, and the importance of addressing often-ignored aspects of physical well-being amidst the journey of reclaiming body image and health. The episode culminates with an exploration of the evolution of body image and the resilience it can invoke. Jess and I share our personal journeys, including the contrast between pregnancies and how these experiences have sculpted our perceptions of self-worth. We also confront the complexities of instilling a positive body image in our children and the balance required between celebrating their physical attributes and their inner qualities. And we conclude with an invitation to rediscover the joy and wonder of childhood through the eyes of our own little ones, a reminder to let loose that carefree spirit that so often gets buried under adulthood's weighty 'shoulds.' So, let's step into this space of rediscovery and strength, right here on Sturdy Girl. 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.
S2 E4 · Fri, February 16, 2024
19. When You Should Give Up (On A Goal)
In a world of hustle culture and quitting makes you a failure, let's talk about when you actually should give up on a goal. It's February and most of us have set some kind of goal, intention, or resolution in the new year. How are we doing on those? Is it time to quit, or readjust? Join Jess and Megan for a fun chat about giving up. 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.
S2 E3 · Fri, February 09, 2024
18. Powerlifting, Body Acceptance, and Resilience with Claire Zai, Strength Coach
Powerlifting can change your life. For real. Join Jess as she chats with Claire Zai, strength coach, scientist and internationally competitive powerlifter (read: total badass) about all things life, stress management, what health really means, and all the ways powerlifting has changed our lives. Be sure to tune in for the date announcement of our official apparel drop! You can shop apparel and stickers here: https://www.sturdygirl.co/shop . To learn more about Claire, you can find her on instagram @claire_barbellmedicine or https://www.clairezai.com/ . 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.
S2 E2 · Fri, February 02, 2024
17. Runners and Body Image with Amber Harris, Run and Strength Coach
Join Jess and expert run and strength coach Amber, as we unravel the threads of running's influence on our lives. Together, we share intimate tales that span from first races to the profound realization that running is more than a pastime—it's a vital piece of our mental health arsenal. Throughout our conversation, we reflect on how this seemingly simple activity reshapes our sense of self, bolsters our self-esteem, and empowers us to tackle life head-on. Amber's insights as a coach and a mother provide a rich backdrop to our dialogue on how running can be a transformative force, not only for ourselves but also for the younger generation of girls we inspire. We're not shying away from the tough stuff—body image, societal pressures, and personal growth all take center stage in this episode. Amber and I get real about how our relationship with running has helped us navigate the waves of perimenopause, COVID, and the ever-present beauty standards that can skew our self-perception. But it's not just about the challenges; it's also a celebration of the power that comes from recognizing our bodies' strength and resilience. Whether it’s pounding the pavement or powering through treadmill marathons with "This Is Us" for company, we spotlight the emotional and physical journeys that have led us to appreciate the skin we're in. Finally, Amber imparts her seasoned wisdom on the art of coaching with compassion and how to cultivate sustainable fitness practices. We tackle the common pitfalls of burnout and overcommitment, advocating for a balanced approach that honors the ebb and flow of motivation. And for those just starting out or looking to rekindle their running passion, we offer guidance on building habits, mental resilience, and finding joy in every stride. So, whether you're a fledgling jogger or a dedicated marathoner, lace up your shoes and join us as we explore the enduring power of running to shape our lives, inside and out. 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.
S2 E1 · Fri, January 26, 2024
16. How I Stopped Hating My Body + What I Leaned Into Instead [Season 2!]
We've all had our moments standing in front of the mirror, grappling with a reflection that doesn't quite align with the confidence we're told to embody. Megan and I open up about the highs and lows of our personal paths to body acceptance, unearthing the deep-seated issues beneath our battles with body loathing. Through candid conversations, we break down the societal pressures to conform to beauty standards and the mental health struggles that often accompany this pursuit. It's not just about dissatisfaction with our reflections, but the way we tie our self-worth to perceived personal failures and the relentless chase for self-discipline. Reflecting on our youth, Megan and I paint a picture of the contradiction that is growing up amidst society's ideal body norms. With media and cultural pressures as a backdrop, we dissect the absurd expectations set by the fashion industry, and how such standards have shaped our self-criticisms from cellulite to the smallest imperfections. This honest discussion opens the floor to the understanding that body image challenges extend far beyond surface-level aesthetics, rooted deeply in the internalized fears and beliefs we've carried since childhood. As the conversation shifts, we explore how injuries and physical setbacks can redefine our identities, emphasizing the need to find new sources of self-worth and joy beyond our physical capabilities. We introduce the concept of body image flexibility, encouraging listeners to cultivate self-compassion and align with core values that resonate more authentically than any societal 'should'. Ending on a note of guidance, we offer a roadmap to a fulfilling life that prioritizes self-acceptance over appearance, reminding everyone that strength is measured not by size, but by the depth and breadth of the lives we lead. Join us again next Friday as we continue to unravel the complexities of body positivity and mental health, one story at a time. 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.
S1 E15 · Wed, December 13, 2023
15. How to Have Your Best Year Yet: Embracing Self-Reflection and Goal Setting
The year is coming to a close and many of us are already looking at what we want for 2024. Join Jess and her temporary co-host, Coach Ali as they set the stage for you to have your best year yet! In a world where everyone seems to chase the next big thing, we challenge you to pause, look back, and identify moments that brought you joy. We open up about our own methods of reflection, which range from jotting down monthly highlights to answering thought-provoking reflection questions. Together, we'll explore how your past can offer invaluable insights into shaping a future that truly resonates with you. We discuss the role that different people play in our sense of self and how they can affect our trajectory. Finally, we navigate through the exhilarating territory of goal setting. We discuss setting SMART goals and breaking them down into tangible steps, while emphasizing the importance of being flexible and open to revising these goals. We encourage you to embrace the process, enjoy the pursuit of your goals, and find purpose in them. Along the journey, we talk about identity shift and how it ties into achieving your goals. So, buckle up as we set out on this adventure, and remember, you're not alone. We're here to share in your journey and cheer you on every step of the way. 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.
S1 E14 · Wed, December 06, 2023
14. Five Tips to Improve Your Confidence Right Now
Confidence - it’s something we all seek, yet it can feel elusive. Who hasn’t wished for more of it at some point? But what if we told you that confidence isn't a trait you're born with, but rather a skill you can build and improve, just like weightlifting or rock climbing? In this episode, we explore confidence in-depth, breaking it down into manageable actions and proving it’s entirely achievable for anyone. We start off by discussing the correlation between acceptance of our own weaknesses and the growth of self-confidence. What would you dare to do if you were armed with a bit more belief in yourself? Climbing a mountain? Launching a business? We share our personal journey of building confidence in powerlifting, showing you that big goals start with small actions. We're not afraid to explore the concept of weakness, emphasizing that acknowledging imperfections and being vulnerable are not only okay but essential parts of confidence building. In the last segment, we delve into the nexus of self-care and confidence, shedding light on the importance of setting achievable goals, practicing positive self-talk, and surrounding ourselves with supportive people. We believe that self-care plays a pivotal role in fostering self-confidence, and the people you surround yourself with can significantly impact your journey towards self-assurance. So, pull up a chair and join us for a genuine conversation about building the confidence you deserve. Tune in, friends, and get ready to conquer your own mountains! And don't forget to join us for the finale of the season, where we'll discuss how to make this the best year yet. Listen to the episode on Core Values HERE . Download your core values worksheet HERE . Listen to the first episode on confidence 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.
S1 E13 · Wed, November 29, 2023
13. The Power of Self-Talk in Shaping Body Image and Mental Wellbeing
Imagine transforming your self-perception, and developing a healthier body image just by tweaking your internal dialogue. Yes, you heard it right, your self-talk can be a gamechanger! Join Jess and Megan, as we unpack the weighty influence of self-talk on our body image and mental well-being. We highlight the need to challenge those negative thoughts and foster an active mindfulness about our self-talk. We promise that embracing this awareness can put you on a powerful path to an improved self-image. Now, let’s get practical. We'll equip you with seven actionable strategies to overhaul your self-talk. From practicing self-compassion to using the 'friend test', from shifting perspectives instantly to relying on the support of trusted people, we cover it all. We also delve into the magic of affirmations in reframing our self-talk. All these aren't just theories, they are nuggets of wisdom derived from our personal experiences and struggles. So, buckle up for this empowering journey to nurturing a healthier mental space and a positive self-perception. Let's conquer those inner critics together! Find the Sturdy Girl episode on leading a Values Driven Life HERE . Find the core values worksheet 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.
S1 E12 · Wed, November 22, 2023
12. Do You Have To Love Yourself?
Is self-love merely a popular concept, or is it an indispensable part of living a fulfilled life? As your hosts, Ali and Jess, we invite you to join us in an enlightening exploration of this often misunderstood term. We take you on a journey, unraveling societal pressures that feed on our insecurities, and underscore the vital role self-love plays in shaping our actions and results. Expect a thought-provoking discussion, challenging you to rethink your relationship with yourself and ultimately, the quality of your life. Take a deep breath and prepare to dive into the essence of self-love, a concept that surpasses physical appearance and zeroes in on recognizing our inherent worth. We peel back layers of misconceptions, revealing that self-love isn't a magic fix, but a skill, much like nurturing a relationship, that requires deliberate effort and practice. Equipping you with tools for cultivating self-love, we emphasize mindfulness in our thoughts and words. Brace yourself for a transformative journey, as we highlight the importance of putting self-love at the forefront of building healthier relationships. We conclude our session with a focus on the potency of confidence, self-discovery, and the transformative experience of "dating yourself". Showcasing the power of affirmations and manifestation, we emphasize the need for action to achieve desired results. We wrap up with news on Ali's exciting offer - the Love Club, a 30-day membership crafted for nurturing self-love. Remember to follow, subscribe, and join us again next Wednesday for another uplifting conversation that pushes you towards living the big, rad life you absolutely deserve. Find Coach Ali on IG HERE . Find more info about Self-Love Club 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.
Wed, November 15, 2023
11. Unwrapping a Stress-Free Holiday: Navigating Food, Body Image, and Self-Care
Ready to unwrap the secrets to a stress-free holiday season? Today, we're joined by our exceptional guest, Ali, as we embark on a journey to vanquish holiday stress and bring forth the magic that this season is renowned for. We'll start by laying down a blueprint to thrive amidst the holiday hustle and bustle, focusing on creating habits that bolster your mental and physical well-being, and exploring ways to consistently nourish yourself throughout this festive season. We'll also delve into the often-overlooked topic of managing stress and our relationship with food during the holidays. From recognizing the physical manifestations of stress to strategically managing it through movement and mindful activities, we're covering it all. Plus, we're taking a deep dive into mapping out your meals in advance, and how to approach holiday feasts without attaching morality to food - because, let's face it, your body's needs are important and should be at the forefront. Now, let's talk holiday gatherings - navigating the maze of holiday foods, dealing with well-intentioned yet sometimes uncomfortable conversations about body image and food, and setting boundaries with grace and respect. We'll share our top strategies to handle these situations while maintaining your sanity. And speaking of gatherings, let's not forget about alcohol. From setting your drink limit to creating delectable mocktails, we're spilling the beans on how to enjoy the holidays without overindulging. And before we wrap up, we’ll discuss how to savor the holidays sans stress and how to set the stage for an incredible upcoming year. So, plug in those earbuds and join us for this enlightening and practical conversation. You can find Ali on Instagram 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.
S1 E10 · Wed, November 08, 2023
10. Stress Management and Body Image with Kerry McGinn, DPT
What if we told you that your body, your stress, and your control over the two might not be what you think? Join us as we navigate this unique landscape with our distinguished guest, Kerry McGinn. A doctor of physical therapy, a 500-hour yoga teacher, and a personal trainer, Kerry's distinctive blend of experiences offers rare insights into the complex conduits between the human body, stress, and chronic pain. Through our enlightening discussion, we discover the intricacies of how stress manifests physically and influence our perceptions and communication with our bodies. Kerry also reveals how he employs biofeedback techniques to help his clients decode these elaborate connections. The twists and turns of our conversation reveal intriguing links between stress, body image, and the mirage of control. We delve into how our bodies often metamorphose into a symbol of control when external stressors overwhelm us. Hear us uncover the ways societal influences and media messages have come to contour our perceptions of our bodies and our pursuit for control. And guess what? You'll come to appreciate the vital role of self-awareness in decoding our stress reactions and crafting sustainable coping strategies. Just when you thought it couldn't get more intriguing, we wrestle with the concept of confidence—its roots and its nexus with stress management. Hear how your readiness to face challenges can expand with your awareness of your capabilities. Discover how reducing resistance to intimidating tasks can boost confidence. We share personal narratives of how we incentivized ourselves to undertake formidable tasks and stress the importance of providing ourselves emotional and physical support. Wrapping up our conversation, we equip you with practical stress management tools to help you reconnect with your physical, mental, emotional, and energetic bodies. Remember, it's crucial to permit yourself to indulge in activities that bring you joy, for it's in these joyful moments that we find relief from stress. Join us for a thought-provoking exploration of stress, control, confidence, and so much more. Find Kerry on Instagram HERE Listen to Kerry's podcast 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.
Wed, November 01, 2023
9. Defining Core Values Can Change Your Life
Ever wondered if you're living a life true to yourself or one that caters to others' standards and values? Our Sturdy Girl episode today will sail you through the process of identifying and embracing your core values, serving as your compass to navigate life's choices. Core values, as we'd like to argue, aren't just passing thoughts or emotions; they form the very foundation of your actions, shaping your decisions and resonating in your everyday life. We've even curated a list and a handy worksheet on our website, SturdyGirlCo, to get you started on your journey of self-discovery. But the voyage doesn’t halt at identification, oh no! Think of your values as a pair of shoes: they should fit just right! We discuss how to transition these values into actions and reflect on instances that demonstrate them. Hear about an inspiring mindset shift that enabled one individual to live in alignment with their values. We'll also introduce you to Sally McCray, an ultra-runner who epitomizes resilience. By the end of our chat, we hope you find yourself questioning and reevaluating - are you crafting a life that's fulfilling to you, or simply living by others' benchmarks? So tune in, explore, and perhaps redefine your life through the lens of core values! Download your core values worksheet here. Listen to the interview with coach Gillian 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.
Wed, October 25, 2023
8. Unlearning Diet Culture: A Discussion on Body Image, Intuitive Eating and Food Freedom with Coach Ali
You ever felt chained to a diet or struggled with your self-image? Don't worry, you're not alone. We've all been there. But there's a way to break free and we've got just the person to guide us - internationally certified body image and food freedom coach, Ali. She's here to help us shift our focus from size to strength, from control to intuition. Through her own story of overcoming disordered eating, Ali sheds light on the futility of dieting and introduces us to the liberating principles of intuitive eating. Now, let's take a step back and explore the roots of our body image issues. Did you know that our beliefs about food and our bodies often take root in our childhood? Interesting, right? With Ali, we delve into our personal body image stories and the often unacknowledged fear that holds us back from embracing physical activities. Don't let the fear of not being good enough prevent you from living your life to the fullest. We're here to break down those barriers with you. Lastly, we'll take a deep breath and plunge into the world of self-work and self-reflection. Ali's expertise will guide us in reframing our thoughts, identifying and transforming our negative self-talk. We also touch on the impact of stress on our body image and the fundamental importance of cultivating a healthy relationship with ourselves. Building confidence isn't about achieving a certain body size or following a strict diet. It's about authenticity, resilience, and developing a secure relationship with oneself. Tune in for an empowering journey that could revolutionize your relationship with your body and food. 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.
S1 E7 · Wed, October 18, 2023
7. Six Things I Unlearned in My Health and Body Image Journey
It's a solo Jess episode! Welcome to an enlightening journey as we question and debunk societal misconceptions that have long fueled insecurities about our bodies. We're shedding light on the myth that 'smaller is better' and challenging the notion that your worth is synonymous with your performance. Join me as I bare my own struggle and triumph over these crippling beliefs, and how I discovered a liberating truth: there are no hard-and-fast rules to diet, exercise, or the way you choose to live your life. It’s high time we stop swallowing the media's distorted views about health and size. In the latter part of our discussion, we’ll tackle a deeply personal process: accepting and altering one's body. Speaking from my experience, I open up about how gaining muscle mass was a transformative chapter in my life, which led me to celebrate, rather than criticize, my body. We'll delve into the importance of introspection and breaking free from comfort zones before electing physical transformation. Finally, let's start a conversation – one that nurtures self-confidence and resilience, one that acknowledges our unique health journeys, and one that encourages others to do the same. Let's stand sturdy together against body-shaming norms. The body-positivity revolution begins with you, and it starts right here, right now. Don't forget to follow, subscribe, or like our podcast! 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.
S1 E6 · Wed, October 11, 2023
6. Breaking Down Diet Culture: A Conversation on Body Image, Self-Compassion, and Balanced Nutrition with Gillian, Nutrition and Body Image Coach
Have you ever questioned how your upbringing has influenced your relationship with food and your body? Join us as we break down the barriers of diet culture and body image with our fearless guest, Gillian, from the Bite Size Nutrition podcast. Gillian, a beacon of body positivity, shares her empowering journey of transitioning from diet trends to prioritizing her health. We delve deep into our own past experiences with food, the influence of childhood, and societal pressure on our body image, and the challenge of discarding these damaging narratives. Gillian and I discuss the profound impact that societal messages about food and our bodies have had on our adult lives and choices. From examining the story behind our food behaviors to understanding our metabolic health, this conversation is a potent blend of self-reflection and science. We also touch on the tremendous benefits of physical activities such as powerlifting in fostering a healthier body image. There's an enlightening dialogue about setting laser-focused goals, normalizing hard work, and how our core values can revolutionize our body image. Finally, we turn our attention to the art of balanced nutrition. With Gillian's expertise, we delve into the importance of self-compassion, trust, and balance in our relationship with food, and how they can become powerful weapons against diet culture. If you've ever struggled with body image or self-confidence, this episode will resonate deeply with you. Tune in to change the way you perceive food, your body, and in turn, yourself. 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.
S1 E5 · Wed, October 04, 2023
5. The Secret Tool to Building Confidence
What if the secret to confidence isn't just a feeling, but an action willing to push us into unfamiliar territories? In this episode, we explore the concept of the 'confidence competence loop' - an encouraging feedback loop ignited when you venture to do something before feeling ready. We delve into how resilience can be bolstered through self-confidence and how unexpected hindrances like fear and accidents can impact your confidence levels. We spotlight the intriguing concept of the 'future self', and underline that focusing on effort rather than results is the cornerstone of building resilience. No one can motivate you better than yourself. Let's embark on this confidence-building journey together, and remember, the willingness to try something new is your first step. 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.
S1 E4 · Wed, September 27, 2023
4. Confronting Body Image Issues and Eating Disorders: An Interview with Jen Scott, Dietitian and Run Coach
Have you ever felt tangled in the web of body image and weight loss? If so, you're not alone. Join me as I sit down with my esteemed friend, Jen, a certified run coach, clinical sports dietitian and an accomplished endurance athlete, who has navigated through her own struggles with eating disorders and body image issues. Hear Jen's heartfelt story about her battle with anorexia, orthorexia, and her journey towards self-acceptance. Our candid conversation covers a vast array of topics including societal health standards, our unhealthy obsession with weight loss, and the complex dynamics of body image during different life stages such as pregnancy. We delve into the world of running and explore its impact on body image, discussing the harmful misconception that 'lighter is faster.' Jen also shares her valuable insights on breaking free from restrictive behaviors, the importance of focusing on overall quality of life and the dangers of ignoring our body's hunger cues. As we wrap up our conversation, prepare to be inspired as we walk through the journey of body acceptance and the importance of listening to our body's signals. Tune in to hear how Jen redefined her relationship with food and her body, and how you too, can learn to embrace self-acceptance. Learn from Jen's incredible story and find the strength to overcome your own body image struggles, because you are more than your reflection in the mirror. So, are you ready to join us on this transformative journey? 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.
S1 E3 · Wed, September 20, 2023
3. Is Body Positivity the Answer?
Think body positivity is the key to a healthy body image? Think again. We're Jess and Megan from Sturdy Girl, and we're here to challenge that narrative. We're on a mission to unpack what it really means to cultivate a healthy body image, and we've discovered it goes way beyond body positivity. Join us on our personal journeys, from fitness training to deciphering the media's portrayal of body positivity. We'll also be delving into the reality of how social media has twisted the true essence of body positivity and the destructive consequences of this distortion. But it's not all about the problems. We also focus on solutions and alternatives. We lay bare the concepts of body neutrality and acceptance, shining a light on their significance and their role in fostering self-compassion and understanding. We'll share how these principles can be infused into your daily life, leading to a healthier, more balanced perspective towards your body. And we'll explore Acceptance and Commitment Therapy (ACT), a method that can help us develop a body-neutral mindset, and discuss its foundations. In our finale, we turn our attention to body acceptance, body image flexibility, and their crucial roles in shaping a healthier approach to body image. Drawing from our personal experiences, professional insights, and recent studies, we'll share strategies to foster body acceptance. We'll conclude by emphasizing the critical nature of self-respect and self-care to our body image. Join us on this enlightening journey that could revolutionize your perspective on body positivity and body acceptance. It's time to shift our focus from appearance to living the fulfilling life we deserve! 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.
S1 E2 · Wed, September 13, 2023
2. Navigating Bad Body Image Days: Strategies for Living a Big, Rad Life
Bad body image, days we've all been there. You know those days where you find yourself teetering on the edge of a negative body image spiral? Join Jess and Megan as they share their experiences, not just to connect, but to offer some solace and practical strategies on these tough days. We'll be pulling back the curtain on body image, revealing that it's so much more than just our physical appearance. Seeking reassurance from others, coping with discomfort, and developing resilience - we'll share our thoughts on these and more. We'll also talk about recognizing triggers for negative body image thoughts and how to gently let go of them without judgment. It's a journey of self-awareness and acceptance, and we're right there with you. We firmly believe in the transformative power of self-compassion when grappling with body image issues. We'll discuss how accepting our imperfections and appreciating our bodies for all they do, can shift our mindset towards positivity. From the first thought that pops into your mind in the morning, to embracing the concept of 'enoughness,' we're here to guide and remind you that the key to feeling better in your body lies in how you think about it and treat it. So, join us on Sturdy Girl for this powerful discussion. Let's pivot away from the obsession with appearance and celebrate the big, rad life you deserve. 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.
S1 E1 · Wed, September 06, 2023
1. What is Body Image? (+ 3 tips to improve right now)
Ever wrestled with your body image? You're not alone, as statistics show, a staggering 70% of the world grapples with body image issues. Join us on the Sturdy Girl podcast where we unpack the complexities of body image, dissecting how it forms and the four types it takes on. Our podcast doesn't seek to offer a one-size-fits-all solution, rather we believe in fostering resilience and body acceptance, acknowledging the uniqueness of each individual's journey. Learn practical tips and practices to start redefining your body image today. Joining us is my first Portland friend and mountain biking aficionado, Megan. Together, we address the universal struggle of dissatisfaction with our bodies and shed light on the vital role self-compassion plays in this life-long journey. We examine how redirecting our focus from physical appearance to functionality can facilitate a healthier body image. We also delve into the power of self-compassion, discussing how practicing kindness towards oneself and recognizing our shared human experiences can foster a better body image. Get ready for an empowering conversation about body image, resilience and self-compassion. Don't miss it! 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.
Trailer · Sun, August 20, 2023
Welcome to the Sturdy Girl Podcast! [Trailer]
[Launching September 6th!] Hello friend, and welcome to Sturdy Girl, a podcast focused on strength, not size, where you’ll hear conversations around healthy body image, cultivating confidence, and being a resilient human (in both body and mind). Sturdy Girl is the podcast where we shift the focus away from your appearance, and on to living the big, rad life you deserve. Every Wednesday, you can expect to hear from your host, Jess Heiss, and a few special guests as we deep dive into life experiences, the vulnerability around body image and what the heck it takes to be a confident human. 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.
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