take what you need

this episode is for anyone seeking to heal body image struggles - from disordered eating to everyday dissatisfaction  🤍🌥️

I talk through: 

-why body image is rooted in beliefs, not appearances

-strategies to ease body checking habits and respond to negative self-talk

-the power of body neutrality, gratitude, and building purpose beyond your body

-practical and tangible tips to apply

1:1 coaching: click here to learn more 

journal prompts 

🤍 Let’s stay connected:

Ig/TikTok: @your_spoonful

email: [email protected]

this week, I’m joined by one of my best friends, gabby - a fellow Rockette and someone who has walked alongside me through so many dreams and seasons of life. We’re talking about how we met, what it was really like moving to NYC to pursue our dance dreams, and the ups and downs that come with it all. 

from college rejections and self-doubt to journaling, recovery, and becoming Rockettes, this episode is full of the real, messy, beautiful parts of chasing something big. We also dive into body image, the importance of being a well-rounded human, and how our friendship has grown through it all - even across states and seasons of life.

whether you’re a dancer, someone navigating rejection, or just need a reminder that you’re not alone in figuring it all out, this one’s for you.

we talk about:

-what we learned through rejection, inner work, and self-doubt

-how body image and movement evolved in our training and careers

-building confidence through things outside of dance

-journaling, goal-setting, and staying grounded

-navigating long-distance friendship and big life transitions

-creating a life that’s more than just one dream

send this to a friend who came to mind - especially one you're missing or someone on their own path of figuring it out.

Follow gabby’s journey: 

@potentiallygabby

🤍 Let’s stay connected:

Ig/TikTok: @your_spoonful

email: [email protected]

1:1 coaching: click here to learn more 

chatting about personality traits — the ones that help us and the ones that hold us back. In this episode, I’m reflecting on the parts of myself I’ve spent years trying to “fix” (perfectionism, people pleasing, and being super goal driven) -  and how I’m learning to see them differently 

we’ll talk through:

-how perfectionism can motivate and paralyze

-creating structure without rigid rules

-feeling negative emotions without trying to fix them

-the power of doing scary things

-why you don’t have to change who you are to grow

for those who are really hard on themselves 🤍

Ig/TikTok: @your_spoonful

email: [email protected]

1:1 coaching: click here to learn more

let’s chat about exercise - my history with it,  how I have shifted my mindset around it, and how you can too. From dancing, to overexercising, to finding freedom with rest and intuitive movement, this is a deep dive into a topic that really hits home for me 

I’m also answering your questions on things like:

-how to know if exercise is healthy or disordered

-taking rest days without guilt

-easing back into movement after recovery

-letting go of ‘all or nothing’ thinking to be intuitive

If you’ve ever felt stuck in your routine or tied your worth to working out, this one's for you. Let’s talk about what it means to move your body from a place of care - not control 🤍

Ig/TikTok: @your_spoonful

email: [email protected]
1:1 coaching: click here to learn more

this episode is all about body image—but more specifically, about something I don't hear talked about enough: missing your smaller body. Whether you've been in your “goal body,” never quite got there, or are realizing it's just not sustainable... I want to talk about what it's like to grieve that version of yourself, and why it's totally okay (and important!!) to feel that 

If anything I say resonates, or if you just want to chat more about this topic, I’m always happy to talk. You can find me on IG or TikTok @your_spoonful or send me an email at [email protected].

If you’re looking for more support, I also offer 1:1 coaching - click here to learn more

In this episode of Take What You Need, I share a simple 3-question framework to help you move through fear with clarity and confidence. Inspired by a recent PT appointment (hey IT band 🙃), I talk about how these questions have helped me, my clients, and how you can apply them to anything from fear foods, social outings, and big life goals

You’ll hear about:

-Facing fear and doubt in small daily moment and chasing big dreams
-Why you don’t have to wait for fear to disappear
-How to build confidence by doing the scary things
-The 3 questions to ask yourself when fear shows up

As always, take what you need

🤍 Let’s stay connected:

Ig/TikTok: @your_spoonful

email: [email protected]

1:1 coaching: click here to learn more

If you’ve ever felt stuck in comparison or worried about what others think, this episode is for you. I'm talking about something that really changed so much for me - letting go of external validation and judgement. From competitive dance to eating disorder recovery, I unpack how comparison held me back and what finally set me free

We dive into:

🤍 Let’s stay connected:

Ig/TikTok: @your_spoonful

email: [email protected]

1:1 coaching: click here to learn more

In today’s episode, we’re diving into something I hear all the time - “I just wish I could stop thinking about food all the time.”If that’s you, you’re not alone. I’ve been there, and I know how exhausting it can be

In this episode, I unpack:

-The three main causes of constant food thoughts
-Tangible steps to stop tracking and obsessing
-Visualization tools to calm food-related anxiety
-What you’ll gain when food takes up less mental space

🔗 Resources Mentioned:

Quiet the Food Noise Free Download

1:1 coaching: click here to learn more

Ig/Tiktok: @your_spoonful

email: [email protected]

In this first episode of Take What You Need, I’m sharing my story - from struggling with an eating disorder in college to booking my dream job as a Rockette. I open up about my healing journey, why I became a recovery coach, and the heart behind this podcast. Whether you’re in recovery or just looking for something real, I hope this reminds you that you’re not alone.

This space is for sharing real stories, for growing together, and for taking what you need - whether that's inspiration, validation, or just someone who gets it.I’m so glad you’re here 🫶🏼

🤍 Let’s stay connected:

Ig/TikTok: @your_spoonful

email: [email protected]

1:1 coaching: click here to learn more