Sturdy Girl

If your habits are the bricks of your life, your values are the blueprint underneath.

In this season-closing episode, Jess revisits one of the most powerful tools for building a sturdy life: knowing what matters most — and actually living it. She shares how your values shift with each life season, why alignment feels like an exhale, and how her own have evolved as she steps into parenthood.

We’ll cover:

• What core values really are (and aren’t) — and why they’re not just corporate buzzwords
• How to recognize when you’re living out of alignment (and what your body is trying to tell you)
• A simple reflection practice to re-evaluate your values for the season you’re in
• How to translate your values into real-world decisions, boundaries, and habits
• Jess’s current core values — presence and curiosity — and how they shape her next chapter

References:

• Episode 9 of Sturdy Girl on finding your Core Values
• Link to download core values worksheet
• Brown, B. (2020). Dare to Lead.
• Sheldon, K. M. & Elliot, A. J. (1999). Goal striving and self-concordance.
• Deci, E. L. & Ryan, R. M. (1985). Intrinsic Motivation and Self-Determination in Human Behavior.
• Kashdan, T. B. & Ciarrochi, J. (2013). Mindfulness, Acceptance, and Positive Psychology.
  
  

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Connect with Jess HERE.

Stay Sturdy, friends.

You don’t need more motivation — you need a framework that connects your intentions to your actions.

In this episode, Jess introduces The BRIDGE Framework, the evidence-based process she uses with coaching clients to help them close the gap between who they are now and who they want to become. Part mindset, part structure, all sturdiness — this is the episode you’ll come back to any time you feel stuck or need a reset.

We’ll cover:

• The six pillars of the BRIDGE Framework and how to apply them in real life
• Why clarity and self-efficacy matter more than motivation
• How to use the minimum effective dose to create consistent progress
• What it means to collect “proof” instead of chasing perfection
• How to evolve your goals with curiosity instead of self-criticism

References:

• Episode 9 of Sturdy Girl on finding your core values
• Link to download Core Value Worksheet
• Link to download BRIDGE Workbook
• Hershfield, H. E. et al. (2009). Connecting to the future self increases saving behavior.
• Bandura, A. (1997). Self-Efficacy: The Exercise of Control.
• Deci, E. L., & Ryan, R. M. (1985). Intrinsic Motivation and Self-Determination in Human Behavior.
• Gollwitzer, P. M. (1999). Implementation Intentions.

Send Us A Message!

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Join the Sturdy Girl community on Instagram HERE.
Connect with Jess HERE.

Stay Sturdy, friends.

Family comments. Food talk. Holiday photos.
 It’s supposed to be “the most wonderful time of the year,” but for a lot of us, it’s also one of the most triggering.

In this episode, Jess shares practical and compassionate ways to protect your peace during the holidays — without missing out on the moments that matter. You’ll learn how to recognize body image triggers, set boundaries that actually work, and re-center on what this season is really about: connection, presence, and joy.

We’ll cover:

• Why emotions are heightened during family gatherings (and how that impacts body image)
• How to prepare for comments or conversations that throw you off balance
• Helpful reframes for food, movement, and self-talk during the holidays
• What it means to stay grounded in your values when everyone else is spiraling
• Practical “sturdy strategies” for navigating this season with more ease and compassion

References:

• Fredrickson, B. L., & Roberts, T. (1997). Objectification theory: Toward understanding women’s lived experiences and mental health risks. Psychology of Women Quarterly.
• Festinger, L. (1954). A theory of social comparison processes. Human Relations.
• Avalos, L., Tylka, T. L., & Wood-Barcalow, N. (2005). The Body Appreciation Scale.
• Wood-Barcalow, N. L., Tylka, T. L., & Augustus-Horvath, C. L. (2010). “But I like my body”: Positive body image characteristics and a holistic model for women.
• Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself.

Send Us A Message!

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Join the Sturdy Girl community on Instagram HERE.
Connect with Jess HERE.

Stay Sturdy, friends.

You don’t need more discipline — you need better entry points.

In this episode, we talk about what it means to stay sturdy when life gets full — and why lowering the barrier to entry matters more than chasing perfect consistency. You’ll learn how to work with your capacity instead of against it, how “busy” became a badge of honor, and how to use the minimum effective dose to keep your goals alive when energy is low.

We’ll cover:

• Why frequency builds more success than perfection ever could
• How to lower the barrier to entry so showing up feels doable, not daunting
• The difference between full seasons and busy ones — and how to know which you’re in
• How to find the minimum effective dose for workouts, habits, and recovery
• Real strategies for staying grounded when motivation disappears

References:

• Bellezza, S., Paharia, N., & Keinan, A. (2017). Conspicuous consumption of time: When busyness and lack of leisure time become a status symbol. J. of Consumer Research.
• Lally, P., et al. (2010). How are habits formed: Modelling habit formation in the real world.
• Kaushal, N., & Rhodes, R. (2015). Exercise habit formation and its impact on physical activity maintenance.
• Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans.
• Wood, W., & Neal, D. T. (2007). A new look at habits and the habit-goal interface.
• Clear, J. (2018). Atomic Habits.
  
  
  

Send Us A Message!

So, hit subscribe and we'll chat on Friday.

Join the Sturdy Girl community on Instagram HERE.
Connect with Jess HERE.

Stay Sturdy, friends.

What if you stopped judging your body for how it looks — and started appreciating what it can do?

This episode explores body functionality appreciation, a research-backed practice that shifts focus from aesthetics to ability. You’ll learn how noticing what your body does builds confidence, self-efficacy, and long-term body image resilience, and how to approach it without slipping into ableism.

We’ll cover:

• The science behind body functionality and why it matters for positive body image
• How self-efficacy and “mastery experiences” boost movement confidence
• Three simple, evidence-based ways to start appreciating your body’s functionality today

References:
Alleva et al., 2018 • Tylka & Piran, 2019 • Lindsay & Lexie Kite, More Than a Body • Bandura, 1997

Send Us A Message!

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Join the Sturdy Girl community on Instagram HERE.
Connect with Jess HERE.

Stay Sturdy, friends.

Ever catch yourself saying “I just feel fat”? You’re not alone — and you’re also not actually describing your body.

In this episode, Jess breaks down what that phrase really means, why our brains default to body-bashing language, and how to decode the emotion underneath it. You’ll learn about the psychology of body-image disruptions, body talk, and emotional regulation, plus three sturdy, practical strategies to help you respond with compassion instead of criticism.

Because “fat” isn’t a feeling — it’s a story your brain tells when something else needs attention.

In this episode:

• Why “I feel fat” often follows emotional or situational triggers
• What research says about body talk and body-image fluctuations
• A 4-step “Sturdy Translation Practice” you can start using today
• Three sturdy strategies: translate your body talk, move to process emotions, and reality-check your body perceptions

Referenced research:

• Cash, T.F. (2008). Cognitive-Behavioral Perspectives on Body Image
• Fredrickson, B.L. & Roberts, T.A. (1997). Objectification Theory
• Piran, N. & Teall, T. (2012). Body Connection & Body Image Disruptions
• Tylka, T.L. & Wood-Barcalow, N.L. (2015). Body Appreciation Scale–2
• Hall, K.D. et al. (2016). Body Fat Change Dynamics
• Batra, P. et al. (2015). Hormonal & Fluid Changes Across the Menstrual Cycle
• Sawka, M.N. et al. (2007). Water Retention & Hydration Physiology
• Orbé-Austin, L. (2018). “When We Say We Feel Fat…” Psychology Today

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.

Tired of being told to “just love your body”?
 In this episode, Jess unpacks why body-positive slogans often fall flat — and what the research actually says helps you build a more peaceful, realistic relationship with your body.

You’ll learn the difference between body positivity (the movement) and positive body image (the mindset), why self-compassion is a more effective approach than toxic positivity, and three practical ways to start treating your body with respect — even on the hard days.

💪 Topics covered:
 • The real roots of body positivity (and how it got co-opted)
 • What self-compassion actually does for body image
 • Why “just love yourself” can backfire
 • Three sturdy, science-backed practices you can try this week

Referenced research:

• Raque et al. (2023) – Pathways by Which Self-Compassion Improves Positive Body Image
• Wollast et al. (2025) – Self-Objectification and Social Media: Role of Self-Compassion
• Cannavò et al. (2024) – Body Surveillance and Self-Compassion
• Barron et al. (2021) – Fitspiration vs Self-Compassion Content Effects
• Mills et al. (2022) – Integrating Shame, Positive Body Image, and Self-Compassion
• Brown, B. (2012) – Daring Greatly: “Shame corrodes the very part of us that believes we are capable of change.”

Send Us A Message!

So, hit subscribe and we'll chat on Friday.

Join the Sturdy Girl community on Instagram HERE.
Connect with Jess HERE.

Stay Sturdy, friends.

Ever catch yourself mid-lift arguing with… yourself?
 In this episode, Jess digs into the surprisingly powerful science of self-talk — why that inner voice exists, how it shapes your confidence and body image, and three evidence-backed ways to train it so it helps instead of hijacks you.

You’ll learn:

• What self-regulation actually means (and why it matters under the bar and in daily life)
• Why talking to yourself in the second person (“You’ve got this”) changes your stress response
• How to use self-compassion without slipping into toxic positivity
• How your inner dialogue directly affects body image and self-trust
• Three sturdy tools you can practice this week to start shifting your tone

🧠 References

1. Kross, E. et al. (2014). Self-talk as a regulatory mechanism: How you address yourself matters. Journal of Personality and Social Psychology.
2. Neff, K. & Germer, C. (2019). The Mindful Self-Compassion Workbook. Guilford Press.
3. Alderson-Day, B. & Fernyhough, C. (2020). Inner speech and self-regulation: Toward a model of dialogic thinking. Frontiers in Psychology.

Send Us A Message!

So, hit subscribe and we'll chat on Friday.

Join the Sturdy Girl community on Instagram HERE.
Connect with Jess HERE.

Stay Sturdy, friends.

Pregnancy and postpartum body image are often framed through loss and “bounce-back” pressure — but the research tells a different story. In this episode of Sturdy Girl, Jess takes you inside the science and lived experience of pregnancy, weaving in surprising findings about body image, mental health, strength training, and the incredible physiological adaptations that prove just how sturdy our bodies really are.

Whether you’re pregnant, postpartum, or just navigating a changing body in another season of life, this conversation is for you.

Resources & Research Mentioned:

• da Silva et al. (2023): Systematic review of interventions for body image in pregnancy/postpartum
  
  
• Ponzio et al. (2022): Multidimensional changes in body image across pregnancy
  
  
• Floris et al. (2023): Prepartum body image disturbance predicting postpartum disturbance, mediated by emotional regulation
  
  
• Da Costa et al. (2020): Positive maternity attitudes as protective against prenatal depression
  
  
• ACOG guidelines on physical activity in pregnancy: Exercise and pregnancy outcomes
  
  
• Dahlen et al. (2018): Running during pregnancy and birth outcomes
  
  
• Salvatore et al. (2025): Instagram exposure and postpartum body satisfaction
• Sturdy Girl episode on 'bounceback culture'
• Sturdy Girl episode on body image and postpartum
  
  

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.

If you’ve ever felt like body thoughts take up way too much of your brain space, this episode is for you.
 Body image work isn’t about loving your reflection 24/7 — it’s about learning how to stop obsessing over your body so you can shift your focus back to living the big, rad life you deserve.

In this episode, I break down the four research-backed pillars of positive body image — appreciation, respect, functionality, and embodiment — and show you how body image flexibility is the key to making it all practical in real life.

What you’ll hear in this episode:

• Why obsessing over your body hijacks your mental energy and joy
• The four pillars of positive body image (and how to practice each one)
• How hustle culture and “just be disciplined” can actually keep you stuck
• A simple ABCD framework to catch obsessive thoughts before they spiral
• Why the ultimate goal isn’t to think about your body more — it’s to think about it less

Research mentioned:

• Tylka, T. L., & Wood-Barcalow, N. L. (2015). What is and what is not positive body image? Body Image Journal
  
  
• Alleva, J. M., & Tylka, T. L. (2021). Body functionality: A review of the evidence. Body Image Journal
  
  
• Piran, N. (2017). Embodying the mind, embodying the world: An integrated model of embodiment. Body Image Journal
  
  
• Sandoz, E. K., et al. (2013). Body image flexibility and ACT. Journal of Contextual Behavioral Science
  
  

Let’s connect:
✨ Want support in building a sturdier body image and mindset? Learn more about 1:1 coaching with me
.

Send Us A Message!

So, hit subscribe and we'll chat on Friday.

Join the Sturdy Girl community on Instagram HERE.
Connect with Jess HERE.

Stay Sturdy, friends.