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

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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.

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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.

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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.

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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 

Be sure to check out the Sturdy Girl merch sale: 25% off everything + free shipping on orders >$50

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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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