In a world of hustle culture and quitting makes you a failure, let's talk about when you actually should give up on a goal.  
It's February and most of us have set some kind of goal, intention, or resolution in the new year. How are we doing on those? Is it time to quit,  or readjust?

Join Jess and Megan for a fun chat about giving up.

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Stay Sturdy, friends.

Powerlifting can change your life. For real. Join Jess as she chats with Claire Zai, strength coach, scientist and internationally competitive powerlifter (read: total badass) about all things life, stress management, what health really means, and all the ways powerlifting has changed our lives.

Be sure to tune in for the date announcement of our official apparel drop! You can shop apparel and stickers here:  https://www.sturdygirl.co/shop.

To learn more about Claire, you can find her on instagram @claire_barbellmedicine or https://www.clairezai.com/.

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

Stay Sturdy, friends.

Join Jess and expert run and strength coach Amber, as we unravel the threads of running's influence on our lives. Together, we share intimate tales that span from  first races to the profound realization that running is more than a pastime—it's a vital piece of our mental health arsenal. Throughout our conversation, we reflect on how this seemingly simple activity reshapes our sense of self, bolsters our self-esteem, and empowers us to tackle life head-on. Amber's insights as a coach and a mother provide a rich backdrop to our dialogue on how running can be a transformative force, not only for ourselves but also for the younger generation of girls we inspire.

We're not shying away from the tough stuff—body image, societal pressures, and personal growth all take center stage in this episode. Amber and I get real about how our relationship with running has helped us navigate the waves of perimenopause, COVID, and the ever-present beauty standards that can skew our self-perception. But it's not just about the challenges; it's also a celebration of the power that comes from recognizing our bodies' strength and resilience. Whether it’s pounding the pavement or powering through treadmill marathons with "This Is Us" for company, we spotlight the emotional and physical journeys that have led us to appreciate the skin we're in.

Finally, Amber imparts her seasoned wisdom on the art of coaching with compassion and how to cultivate sustainable fitness practices. We tackle the common pitfalls of burnout and overcommitment, advocating for a balanced approach that honors the ebb and flow of motivation. And for those just starting out or looking to rekindle their running passion, we offer guidance on building habits, mental resilience, and finding joy in every stride. So, whether you're a fledgling jogger or a dedicated marathoner, lace up your shoes and join us as we explore the enduring power of running to shape our lives, inside and out.

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Stay Sturdy, friends.

We've all had our moments standing in front of the mirror, grappling with a reflection that doesn't quite align with the confidence we're told to embody. Megan and I open up about the highs and lows of our personal paths to body acceptance, unearthing the deep-seated issues beneath our battles with body loathing. Through candid conversations, we break down the societal pressures to conform to beauty standards and the mental health struggles that often accompany this pursuit. It's not just about dissatisfaction with our reflections, but the way we tie our self-worth to perceived personal failures and the relentless chase for self-discipline.

Reflecting on our youth, Megan and I paint a picture of the contradiction that is growing up amidst society's ideal body norms. With media and cultural pressures as a backdrop, we dissect the absurd expectations set by the fashion industry, and how such standards have shaped our self-criticisms from cellulite to the smallest imperfections. This honest discussion opens the floor to the understanding that body image challenges extend far beyond surface-level aesthetics, rooted deeply in the internalized fears and beliefs we've carried since childhood.

As the conversation shifts, we explore how injuries and physical setbacks can redefine our identities, emphasizing the need to find new sources of self-worth and joy beyond our physical capabilities. We introduce the concept of body image flexibility, encouraging listeners to cultivate self-compassion and align with core values that resonate more authentically than any societal 'should'. Ending on a note of guidance, we offer a roadmap to a fulfilling life that prioritizes self-acceptance over appearance, reminding everyone that strength is measured not by size, but by the depth and breadth of the lives we lead. Join us again next Friday as we continue to unravel the complexities of body positivity and mental health, one story at a time.

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Connect with Jess HERE.

Stay Sturdy, friends.

The year is coming to a close and many of us are already looking at what we want for 2024. Join Jess and her temporary co-host, Coach Ali as they set the stage for you to have your best year yet!

In a world where everyone seems to chase the next big thing, we challenge you to pause, look back, and identify moments that brought you joy. We open up about our own methods of reflection, which range from jotting down monthly highlights to answering thought-provoking reflection questions. Together, we'll explore how your past can offer invaluable insights into shaping a future that truly resonates with you. We discuss the role that different people play in our sense of self and how they can affect our trajectory. 

Finally, we navigate through the exhilarating territory of goal setting. We discuss setting SMART goals and breaking them down into tangible steps, while emphasizing the importance of being flexible and open to revising these goals. We encourage you to embrace the process, enjoy the pursuit of your goals, and find purpose in them. Along the journey, we talk about identity shift and how it ties into achieving your goals. So, buckle up as we set out on this adventure, and remember, you're not alone. We're here to share in your journey and cheer you on every step of the way.

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

Stay Sturdy, friends.

Confidence - it’s something we all seek, yet it can feel elusive. Who hasn’t wished for more of it at some point? But what if we told you that confidence isn't a trait you're born with, but rather a skill you can build and improve, just like weightlifting or rock climbing? In this episode, we explore confidence in-depth, breaking it down into manageable actions and proving it’s entirely achievable for anyone.

We start off by discussing the correlation between acceptance of our own weaknesses and the growth of self-confidence. What would you dare to do if you were armed with a bit more belief in yourself? Climbing a mountain? Launching a business? We share our personal journey of building confidence in powerlifting, showing you that big goals start with small actions. We're not afraid to explore the concept of weakness, emphasizing that acknowledging imperfections and being vulnerable are not only okay but essential parts of confidence building.

In the last segment, we delve into the nexus of self-care and confidence, shedding light on the importance of setting achievable goals, practicing positive self-talk, and surrounding ourselves with supportive people. We believe that self-care plays a pivotal role in fostering self-confidence, and the people you surround yourself with can significantly impact your journey towards self-assurance. So, pull up a chair and join us for a genuine conversation about building the confidence you deserve. Tune in, friends, and get ready to conquer your own mountains! And don't forget to join us for the finale of the season, where we'll discuss how to make this the best year yet.

Listen to the episode on Core Values HERE.
Download your core values worksheet HERE.
Listen to the first episode on confidence HERE.

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

Stay Sturdy, friends.

Imagine transforming your self-perception, and developing a healthier body image just by tweaking your internal dialogue. Yes, you heard it right, your self-talk can be a gamechanger! Join Jess and Megan, as we unpack the weighty influence of self-talk on our body image and mental well-being. We highlight the need to challenge those negative thoughts and foster an active mindfulness about our self-talk. We promise that embracing this awareness can put you on a powerful path to an improved self-image.

Now, let’s get practical. We'll equip you with seven actionable strategies to overhaul your self-talk. From practicing self-compassion to using the 'friend test', from shifting perspectives instantly to relying on the support of trusted people, we cover it all. We also delve into the magic of affirmations in reframing our self-talk. All these aren't just theories, they are nuggets of wisdom derived from our personal experiences and struggles. So, buckle up for this empowering journey to nurturing a healthier mental space and a positive self-perception. Let's conquer those inner critics together!

Find the Sturdy Girl episode on leading a Values Driven Life HERE.
Find the core values worksheet HERE.

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

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

Stay Sturdy, friends.

Is self-love merely a popular concept, or is it an indispensable part of living a fulfilled life? As your hosts, Ali and Jess, we invite you to join us in an enlightening exploration of this often misunderstood term. We take you on a journey, unraveling societal pressures that feed on our insecurities, and underscore the vital role self-love plays in shaping our actions and results. Expect a thought-provoking discussion, challenging you to rethink your relationship with yourself and ultimately, the quality of your life.

Take a deep breath and prepare to dive into the essence of self-love, a concept that surpasses physical appearance and zeroes in on recognizing our inherent worth. We peel back layers of misconceptions, revealing that self-love isn't a magic fix, but a skill, much like nurturing a relationship, that requires deliberate effort and practice. Equipping you with tools for cultivating self-love, we emphasize mindfulness in our thoughts and words. Brace yourself for a transformative journey, as we highlight the importance of putting self-love at the forefront of building healthier relationships.

We conclude our session with a focus on the potency of confidence, self-discovery, and the transformative experience of "dating yourself". Showcasing the power of affirmations and manifestation, we emphasize the need for action to achieve desired results. We wrap up with news on Ali's exciting offer - the Love Club, a 30-day membership crafted for nurturing self-love. Remember to follow, subscribe, and join us again next Wednesday for another uplifting conversation that pushes you towards living the big, rad life you absolutely deserve.

Find Coach Ali on IG HERE.
Find more info about Self-Love Club HERE.

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

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

Stay Sturdy, friends.

Ready to unwrap the secrets to a stress-free holiday season? Today, we're joined by our exceptional guest, Ali, as we embark on a journey to vanquish holiday stress and bring forth the magic that this season is renowned for. We'll start by laying down a blueprint to thrive amidst the holiday hustle and bustle, focusing on creating habits that bolster your mental and physical well-being, and exploring ways to consistently nourish yourself throughout this festive season.

We'll also delve into the often-overlooked topic of managing stress and our relationship with food during the holidays. From recognizing the physical manifestations of stress to strategically managing it through movement and mindful activities, we're covering it all. Plus, we're taking a deep dive into mapping out your meals in advance, and how to approach holiday feasts without attaching morality to food - because, let's face it, your body's needs are important and should be at the forefront.

Now, let's talk holiday gatherings - navigating the maze of holiday foods, dealing with well-intentioned yet sometimes uncomfortable conversations about body image and food, and setting boundaries with grace and respect. We'll share our top strategies to handle these situations while maintaining your sanity. And speaking of gatherings, let's not forget about alcohol. From setting your drink limit to creating delectable mocktails, we're spilling the beans on how to enjoy the holidays without overindulging. And before we wrap up, we’ll discuss how to savor the holidays sans stress and how to set the stage for an incredible upcoming year. So, plug in those earbuds and join us for this enlightening and practical conversation.

You can find Ali on Instagram HERE.

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 we told you that your body, your stress, and your control over the two might not be what you think? Join us as we navigate this unique landscape with our distinguished guest, Kerry McGinn.  A doctor of physical therapy, a 500-hour yoga teacher, and a personal trainer, Kerry's distinctive blend of experiences offers rare insights into the complex conduits between the human body, stress, and chronic pain. Through our enlightening discussion, we discover the intricacies of how stress manifests physically and influence our perceptions and communication with our bodies. Kerry also reveals how he employs biofeedback techniques to help his clients decode these elaborate connections.

The twists and turns of our conversation reveal intriguing links between stress, body image, and the mirage of control. We delve into how our bodies often metamorphose into a symbol of control when external stressors overwhelm us. Hear us uncover the ways societal influences and media messages have come to contour our perceptions of our bodies and our pursuit for control. And guess what? You'll come to appreciate the vital role of self-awareness in decoding our stress reactions and crafting sustainable coping strategies.

Just when you thought it couldn't get more intriguing, we wrestle with the concept of confidence—its roots and its nexus with stress management. Hear how your readiness to face challenges can expand with your awareness of your capabilities. Discover how reducing resistance to intimidating tasks can boost confidence. We share personal narratives of how we incentivized ourselves to undertake formidable tasks and stress the importance of providing ourselves emotional and physical support. Wrapping up our conversation, we equip you with practical stress management tools to help you reconnect with your physical, mental, emotional, and energetic bodies. Remember, it's crucial to permit yourself to indulge in activities that bring you joy, for it's in these joyful moments that we find relief from stress. Join us for a thought-provoking exploration of stress, control, confidence, and so much more.

Find Kerry on Instagram HERE
Listen to Kerry's podcast HERE

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.