Episode Description:
Are you craving a reset? In this mini Badass Bites episode, I share what it really means to pause, recharge, and reconnect with your intuition. After 13 years of pushing through nonstop education and goals, I’m finally learning to slow down, protect my energy, and honor rest as a vital part of transformation.

If you’re navigating perimenopause, menopause, hormone shifts, weight loss, or burnout, this conversation is for you. You’ll hear how I’m tuning into my body, releasing the pressure of “busy,” and finding alignment through gentle movement, meditation, and nervous system regulation.

Because rest isn’t lazy—it’s the medicine your hormones, health, and mindset have been craving.

What You’ll Learn in This Episode:

• Why rest is essential for hormone health, inflammation, and weight loss
• How “busyness” can be a trauma response (and what to do about it)
• Practical ways to recharge: walks, yoga, meditation, and saying yes to joy
• How to listen to your intuition and honor your body’s cues
• Why giving yourself permission to pause can be the most powerful reset

Let’s Connect:

• Instagram & Facebook: @caressardunphy
  
  
• Website: aisforavocados.com

Timeline Recap:

00:00 Introduction to Badass Bites

01:24 Reflecting on Exhaustion and Overwork

02:56 Navigating Uncertainty and Rest

04:25 Embracing Rest and Self-Care

05:12 Understanding the Need for Rest

06:37 Reprogramming the Busy Mindset

08:48 The Ongoing Journey of Healing

09:50 Conclusion and Invitation to Connect

What if pausing isn’t failure — but the most powerful, badass move you can make?

In this episode, you’ll hear why rest, adjustment, and realignment aren’t signs of weakness — they’re wisdom. Life comes in seasons: big wins, heavy losses, and moments when burnout is real. Instead of forcing yourself to push harder, you’ll learn how to step back, breathe, and protect your energy so you can come back stronger.

This episode is for anyone who feels like they’re juggling too much, running on empty, or afraid that slowing down means giving up. You’ll walk away with permission to realign, journal prompts to help you reset, and a new mantra to carry into your own season of thriving:

Mantra:
Realignment is not failure. It is feedback — and it’s the most badass move that you can make.

Journal Prompts:

1. Where in my life am I labeling something as failure when it’s really just feedback?
2. If I could pivot without shame, what would I choose differently?
3. What’s one small place I could realign right now that would help me breathe easier?

📍 Connect with Caressa

• Email: [email protected]
  
  
• Coaching & resources: aisforavocados.com

You’re allowed to learn. You’re not meant to live in restart mode forever.

Hello, my little badasses — this episode is your wake-up call (with love).
 You’re not failing. You’re not broken.
 You’re just stuck in beginner mode… and it’s time to finally move forward.

This isn’t about shaming beginners — being a beginner is brave.
 But staying stuck in the start–stop cycle for months (or years) isn’t growth — it’s perfectionism and fear in disguise.
 Today, I’ll help you break the pattern, step into progress, and finally finish what you start.

You don’t need a new plan.
 You need to stop ghosting yourself.
 You need structure, support, and a system that works when life gets lifey.
 You need someone in your corner who gets it — and who can walk you all the way through it.

Let’s make this the last time you ever start over again.

In This Episode

• Why you're not actually "starting over" — you're just stuck in restart mode
• The difference between being a beginner and staying stuck in beginner identity
• Why perfectionism hides behind “I’m still figuring it out”
• What follow-through really looks like in real life (spoiler: it’s not sexy)
• Why coaching is the container that helps you finally finish what you start
• What to do when motivation fades and life goes sideways
• How to stop waiting for “the right time” — and use this season to actually rise

Top 7 Takeaways

1. You are not broken — you’re just stuck in restart mode
2. There’s a difference between being new and staying stuck
3. Starting over is a pattern — not a solution
4. You’ve done the work. You’re ready to rise
5. This season is your space to recommit
6. Follow-through isn’t perfection — it’s consistency with support
7. Coaching gives you the tools to finally finish what you start

Journal Prompts

1. Where have I been hiding in beginner mode to avoid messy progress?
2. What is one thing I’ve started that I know it’s time to finish?
3. What would change if I stayed in it — even when it felt boring or hard?

Mantra of the Week

“I don’t need to start over. I just need to keep going.”
Say it. Write it. Move like you mean it.

Ready to Stop Starting Over?

One-on-one coaching with me is now open for September.

This is your time to:

• Step out of the start–stop cycle
• Build real structure
• Stay consistent — even when life gets lifey
• Become the woman who finishes what she starts

To apply:

• DM “COACH” on Instagram at @badassthrivingpodcast
  
  
• Or email me at [email protected]
  
  
• Or visit aisforavocados.com
  for full details

Connect with Me

• Instagram: @badassthrivingpodcast
  
  
• Email: [email protected]
  
  
• Website: aisforavocados.com
  
  

Leave a Review

If this episode landed:

• Leave a review
• Share it with a friend
• Send it to the version of you who needed this three months ago

That’s how this message spreads.
 That’s how we rise — together.

Stay fierce, stay nourished, and I’ll see you next week.

Episode 8 — Leaning into Resistance- The Emotionally Uncomfortable Zone
Resistance isn’t proof you’re failing—it’s proof you’re on the threshold of change. In this episode, we unpack how “analysis paralysis” disguises itself as discipline, why your nervous system blocks follow-through when it doesn’t feel safe, and how to regulate your body so you can finally act. You’ll learn fast somatic tools (breath work, humming/singing, grounding), simple micro-commitments that beat all-or-nothing plans, and a nightly “Winning Inventory” that rewires your brain for progress. Clarity doesn’t come before action—it comes after it. Start small. Start now.

Mantra:
I don’t abandon myself. I act even when resistance screams the loudest.

Journal Prompts:

1. Where is resistance showing up in my life right now?
2. What’s the 80% prep I’ve done—and the 20% action I keep avoiding?
3. Which micro-commitments can I take today to move forward?
4. How does resistance show up in my body—and what calms it down?

Top 7 Takeaways:

1. Resistance is where the growth is. If you feel it, you’re expanding.
2. Analysis paralysis feels like discipline, but it’s avoidance.
3. Prep without action is self-abandonment.
4. Your nervous system needs safety before it allows follow-through.
5. Breath work + grounding turn “unsafe” into “safe enough.”
6. Momentum comes after action—never before.
7. Micro-commitments beat massive overhauls every damn time.

Coaching & Connection:

• 1:1 Nutrition Coaching opens September 1
• Badass Rising membership launches September 1 for deeper work with structure, accountability, and community
• Share this episode with a friend who’s stuck in prep mode
• More info: inquire about coaching or membership via IG or email
• Instagram: @badassthrivingpodcast
• Email: [email protected]
  
  

“See you next week, you little badass. Stay nourished, and keep thriving.”

🎙️ Episode 7: Fitness vs. Fit This Whole Pizza

Badass Thriving Podcast with Caressa Dunphy, MS, RD

We’ve all been there — chasing perfection like a gym rat with macros taped to the fridge, or burning it all down with a “screw it, I’ll start Monday” pizza binge. Neither one is thriving.

This episode is about the messy middle — the gray space between rigid restriction and reckless rebellion. That’s where food freedom actually lives. Where joy and discipline can sit at the same damn table. Where pizza isn’t the villain, and balance isn’t lukewarm — it’s intentional.

We’ll laugh, we’ll get real, and we’ll break down how to build a badass life with crust (your non-negotiables), sauce (your structure), and toppings (your joy). Because thriving isn’t built on perfect weeks — it’s built on the real ones.

⸻

🔥 Your Mantra This Week

“I can have my pizza and my progress too — because I’ve built my life with intention.”

⸻

📝 Journal Prompts

1.Where in my life am I still living in the all-or-nothing trap?

2.What’s one way I can add flexibility without losing my foundation?

⸻

🍕 Top 7 Takeaways

🍕 All-or-nothing thinking keeps you stuck in shame and inconsistency.

🍕 Pizza is not the enemy — restriction is.

🍕 A sustainable strategy includes the foods you love, not just the “healthy” ones.

🍕 Your health is like a pizza: crust = non-negotiables, sauce = structure, toppings = joy.

🍕 Micro-commitments > massive overhauls. Small actions create real momentum.

🍕 You can’t build food freedom if you still believe you have to “earn” your food.

🍕 Balance isn’t passive — it’s intentional. You get both the pizza and the progress.

⸻

✨ Let’s Stay Connected

🌐 Website: aisforavocados.com — sign up for the Badass Avocados Newsletter — real talk, recipes, nutrition strategies, and badass motivation in your inbox weekly.

📲 Follow on IG: @caressardunphy | @aisforavocadosllc | @badassthrivingpodcast

🎙️ Podcast: Subscribe, rate, and share the show — every review helps this community grow.

⸻

🚀 Coaching with Me

Ready to stop spinning your wheels and actually see results?

I offer 1:1 Nutrition Coaching designed to help you dial in your diet, mindset, and systems — without restriction or burnout. Spots are limited, so apply now through aisforavocados.com or email me directly to learn more.

Episode 6: How to Stop Ghosting Yourself

Show Notes:

If you’ve ever skipped one workout and let it turn into weeks… or told yourself, “I’ll start Monday” — you’ve ghosted yourself.
 This episode is your call to stop disappearing when life gets inconvenient and instead adapt your plan without abandoning it.

We’re talking about the patterns that drain your momentum, the seasons you cycle through (growth, maintenance, recovery), and how to keep your promises even when you’re not at 100%.

You’ll learn:

• How to recognize when you’re ghosting yourself
• Why self-trust is the real foundation for success
• How to scale your plan for the bandwidth you have right now
• What to do when life throws curveballs (without losing momentum)

Your energy will ebb and flow — but keeping your word to yourself is non-negotiable. This is how you stay consistent, rebuild trust, and keep climbing even in hard seasons.

Mantra for the Week:

Journal Prompts:

1. Where have I been ghosting myself and why?
2. What season am I actually in — growth, maintenance, or recovery?
3. What is one non-negotiable I will keep this week no matter what?

Top 7 Takeaways

1. Ghosting yourself looks like skipping meals, ignoring hunger cues, missing workouts, breaking bedtime boundaries, or constantly “starting Monday.”
2. Self-trust is the muscle you build by keeping promises to yourself — without it, no structure will save you.
3. Name your season: Growth (push toward a goal), Maintenance (hold the baseline), or Recovery (prioritize rest/healing).
4. Adapt, don’t abandon — scale workouts, batch cook simple meals, or protect bedtime instead of scrapping your plan.
5. Micro-commitments rebuild trust — small promises (like a 10-minute walk or protein with each meal) are easier to keep and still move you forward.
6. Nervous system regulation through breathwork, meditation, and boundaries keeps your momentum alive during hard seasons.
7. Celebrate micro-wins — track them daily so you see progress and avoid moving the goalpost without acknowledging your victories.

Connect with Me

Instagram: @badassthrivingpodcast
Instagram: @aisforavocadosllc
Website: aisforavocados.com
Email: [email protected]

EPISODE 5: Structural Support — FROM FOUNDATION TO MOMENTUM

Podcast: Badass Thriving with Caressa Dunphy

Show Notes:

After rebuilding from square one, what comes next?

In this episode of the Badass Thriving Podcast, we talk about the moment you decide to climb—not with hustle, not with chaos, but with structure, systems, and self-respect. Caressa walks you through how to move from surviving to rising, one aligned action at a time.

This episode dives deep into the real work:

• Why motivation is a liar
• How discipline becomes your superpower
• What daily routines support your next-level self
• And how to build momentum that actually lasts

You’ll hear stories from Caressa’s own journey—fitness, food, military life, motherhood—and exactly how she reverse-engineered her routines to rebuild from burnout, pain, and starting over. This is about designing your days with intention so you can live the life your badass self is asking for.

This is not just another hype-up session. This is about structure, self-honesty, and the decision to rise—even when no one’s clapping.

TOP 7 TAKEAWAYS:

1. Motivation is fleeting. Discipline is built.
2. You don’t find momentum—you design it.
3. Structure supports consistency. Systems support freedom.
4. Daily habits create a life you don’t need to escape from.
5. Your new life requires new routines—sleep, food, fitness, and stillness.
6. Keep micro-promises to yourself to rebuild trust and identity.
7. You are not behind. You are climbing—and that’s the most badass thing you can do.

THIS WEEK’S MANTRA

I don’t wait to feel ready. I choose to show up. I am building momentum one aligned action at a time.

JOURNAL PROMPTS

• Where am I still relying on motivation instead of structure?
• What system or habit would support the new version of me?
• What small promise can I keep to myself this week—and why does it matter?

If this episode hit home, please like, share, or leave a review.
It helps this show reach more badasses around the world.
Tag us on Instagram @badassthrivingpodcast and tell us how you’re climbing this week.

Want more real talk meets nutrition, energy meets fitness, and all-around badassery?
 Sign up for The Badass Avocado Newsletter at www.aisforavocados.com
→ One bold email a week with mindset gems, food wisdom, fitness tips, and reminders to show up like the badass you are.

You’re not behind. You’re building momentum. And that is badass as hell.

Episode 4: Square One — Returning Home to Yourself

Podcast: Badass Thriving
Host: Caressa Dunphy

Episode Summary:

What do you do after the dust settles? After you’ve burned it down, walked through the fire, and everything familiar has fallen apart?

In this episode, Caressa gets real about what it means to rebuild from square one. Not with urgency, not for anyone else’s approval—but with joy, intention, and purpose. If you’ve ever felt like you were standing in the ashes of your old life wondering what comes next, this is your invitation to rewrite the next chapter on your terms. We explore what it means to start over with curiosity, to follow the glimmers of joy, and to reconnect with your truth after being silenced, hardened, or exhausted by survival mode.

This isn’t about rushing into a new plan—it’s about remembering who the hell you are, getting grounded, and letting purpose lead the way forward.

Top 7 Takeaways:

1. Let joy be your compass — When you’ve burned it all down, joy is your next step.
2. We’ve been conditioned to play small — Reconnecting with purpose means unlearning safety-based programming.
3. Square one isn’t failure—it's a return — To your truth, your dreams, your whole damn self.
4. Purpose doesn’t shout—it whispers — Pay attention to what lights you up when no one’s watching.
5. Don’t rebuild a prettier prison — Align your action with freedom, not old patterns.
6. Start before you're ready — Messy, imperfect, heart-led action is still badass action.
7. You are the author now — This next chapter is yours to write. No permission slip required.

Journal Prompts:

• What is the version of me that I am rebuilding now?
• Who am I leaving behind?
• What dreams have I buried that are ready to resurface?
• What would I write on the first page of the next chapter?
• What does joy feel like in my body—and when did I last feel it?
• What part of my old life do I want to bring forward into this new rebuild?
• What would I do this week if I trusted my inner compass more than the outer noise?

Let these questions guide you without judgment. This is a return to your intuition, your power, and your joy.

Contact + Weekly Inspiration:

If this episode lit something up in you, do me a huge favor and share it with someone who needs it.
 Tag us on Instagram at @badassthrivingpodcast and tell us what you're rebuilding this week, what your dreams are, or the glimmers that sparked your joy.

💌 Sign up for the Badass Avocado Newsletter at www.aisforavocados.com — one bold email a week with mindset gems, food wisdom, fitness tips, and reminders to show up like the badass that you are.

Just a reminder: You’re not behind. You’re rebuilding.
And that is the most badass thing you can do.

Episode 3 – Rebuilding with Intention

Podcast: The Badass Thriving Podcast with Caressa Dunphy

In this bold and honest episode, Caressa explores what it really means to rebuild your life with intention. Picking up where Episode 2 (Trustfall) left off, she invites you to stop patching over what's broken and ask what needs to be torn down completely. Rebuilding isn’t about hustle or perfection—it’s about radical honesty and designing a life that reflects who you truly want to become.

Caressa shares her own story of healing from a serious hip injury and starting over—physically, emotionally, and mentally. You’ll hear how to let go of misaligned expectations, rebuild trust with your body, and take meaningful action even before the vision is clear. This episode is a call to realign with purpose and move forward—messy, imperfect, and powerful.

Top 7 Takeaways:

1. Rebuilding isn’t fixing—it’s clearing the rubble.
2. You don’t need a perfect plan—you need to begin.
3. Your highest self is already within you.
4. The hardest part is the honesty.
5. Your ego might fight you—but your body holds the truth.
6. There’s power in starting over.
7. It’s a lifelong cycle of realignment.

Journal Prompts:

• What am I still holding onto that no longer aligns with the woman I’m becoming?
• What would I tear down today if I had the courage to rebuild?
• What belief do I need to rebuild from the ground up?
• What would my highest self do this week—or even today?
• Bonus: "I’m building a life that feels like truth. I trust the woman I’m becoming."

Stay Connected:

If this episode hit home, share it, leave a review, or tag @badassthrivingpodcast and let us know what you’re rebuilding this week.

For more real talk, GFDF nutrition, energy, and badass living—subscribe to the Badass Avocado Newsletter at www.aisforavocados.com. One bold email each week with mindset gems, food wisdom, and reminders to show up like the badass you are.

You're not behind—you're rebuilding. And that is the most badass thing you can do.

Follow on Instagram:
 @badassthrivingpodcast
@aisforavocadosllc
@caressardunphy