Shows
Sturdy Girl61. [STURDY SHORT] The 3 Keys That Improved My Body ImageIn this bite-sized Sturdy Short, Jess spills the tea on three surprisingly simple things that seriously improved her body image—starting with breaking fashion “rules,” turning down the mind chaos with mindfulness, and learning that self-compassion isn’t just cozy vibes, it’s a power move. If you've been wondering where to start or just need a nudge, there’s a no-pressure “choose one” challenge at the end to help you get out of your head and back into your body—because healing doesn’t have to be heavy.Send Us A Message!So, hit subscribe and we'll...2025-05-0910 minSturdy Girl60. What Embodiment Really Means—and Why It Might Be the Missing Piece in Your Body Image WorkDo 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 re...2025-04-2520 minSturdy Girl59. [STURDY SHORT] The One Thing Holding You Back From the Life You WantIn 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...2025-04-1208 minSturdy Girl58. 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.2025-04-0516 minSturdy Girl57. [STURDY SHORT] Stop Pretending to Love Everything About Your BodyIn 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....2025-03-2111 minSturdy Girl56. Unpacking Your Body Image Story: More Ways to Improve Body ImageIn 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...2025-03-1420 minSturdy Girl55. [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 Sturd...2025-03-0708 minSturdy Girl54. [STURDY SHORT] The Right Kind of Goals: How to Set Ones That StickIn 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...2025-02-2809 minSturdy Girl53. Start Here: A Simple, Effective Guide to Improving Your Body Image & MindsetThis 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 Mess...2025-02-2118 minSturdy Girl52. 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.2025-02-1418 minSturdy Girl51. Exploring Embodiment: It Goes Beyond Just Body Image with Hannah Silva-BreenLet’s welcome Hannah Silva Breen, a PhD candidate in sports exercise and performance psychology and a practitioner in clinical mental health counseling. Jess and Hannah discuss Hannah's educational and professional journey, her focus on embodiment and mental performance consulting, and her personal experiences with body image, disordered eating, and athletic identity. Hannah elaborates on her research around embodiment in athletes and offers insights on maintaining a healthy mental and physical relationship with oneself.Episodes mentioned: 11. Unwrapping a Stress-Free Holiday: Navigating Food, Body Image, and Self-Care15. How to Have Your Best Year Yet: Emb...2024-12-2056 minSturdy Girl50. Beyond the Mirror: Tackling Body Image and Building Confidence with Sabrina Del DucaIn 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...2024-12-1348 min
Get Into Flow: The Mindset Shifting PodcastEmbracing Body Image Flexibility with JessWhat if you could spend less time worrying about how you look and more time living your life fully? In this episode, I’m joined by the amazing Jess Heiss, host of the Sturdy Girl podcast, to unpack the powerful concept of body image flexibility.Jess opens up about her personal journey and shares her wisdom on navigating body image, building self-confidence, and embracing resilience. Together, we explore the different dimensions of body image—positivity, neutrality, acceptance—and how flexibility can change the game. You’ll hear practical tips for managing body image triggers, cultivating self-compassion, and finding...2024-12-1050 minSturdy Girl49. Unapologetic Eating and Body Liberation with Alissa Rumsey, Dietitian and AuthorJoin 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...2024-12-0659 minSturdy Girl48. Building Confidence and Improving Mental Performance with Kristin TulloIn 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.2024-11-2952 minSturdy Girl47. Bouncing Forward: Redefining Motherhood and Body Image with Claire, Mental Health CounselorIn 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...2024-11-2255 minSturdy Girl46. How Yoga Can Help Your Body Image and Confidence with Rachel Pradarelli, Coach and Nurse PractitionerIn this episode of Sturdy Girl, host Jess welcomes Rachel, a women's wellness coach and yoga/meditation teacher. Rachel shares her journey from experiencing burnout as a family nurse practitioner to finding new purpose in coaching women to appreciate and empower their bodies. The discussion covers the impacts of yoga, particularly yin yoga, on body image and mental health, the significance of mindfulness and meditation, the power of gratitude, and the principles of the law of attraction. They also delve into handling negative self-talk and the transformative effects of inner work.Connect with Rachel HERECheck...2024-11-1544 minSturdy Girl45. Embracing Food Freedom and Growth Mindset with Coach Kelsey WiebeIn 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!2024-11-0156 minSturdy Girl44. Essentialism and Purposeful Productivity with Life Coach, Melissa LoweIn 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...2024-10-2558 minSturdy Girl43. Replenish and Restore: Self-Care and Body Image with Therapist, Kira DenneyJoin 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...2024-10-1856 minSturdy Girl42. Unleash Your Inner Badass with Dana DonnellyIn 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 ac...2024-10-1151 minSturdy Girl41. Strong Minds, Strong Bodies with Coach Tara DeLeonCome 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.2024-10-0439 minSturdy Girl40. [Season 4] How to Build Mental Resilience and Embrace Body Confidence with Erin, Sports PsychologistEver 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...2024-09-2757 minSturdy Girl39. [STURDY SHORT] How to Stop Taking Life So SeriouslyJess had a little extra coffee for the episode and wants to tell you all the ways it's actually good for you to PLAY, to laugh, to stop taking life so seriously all the dang time. As mentioned in the episode:The Comfort Crisis, by Michael EasterPLAY by Stuart Brown MDSend Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.2024-08-2315 minSturdy Girl38. [STURDY SHORT] A Pep Talk For Body Image SpiralsThis 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.2024-08-1608 minSturdy Girl37. The 3 Habits That Saved Me During a Hard SeasonWe 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.S...2024-08-0919 minSturdy Girl36. From Powerlifting to Marathons with Lexi BrandonTo 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.2024-08-0237 min