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.

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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.

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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

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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 

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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.

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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.

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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.

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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.

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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.

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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.

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