The Diet Diaries

After a year and a half of working out in my basement, I did something kinda big—I went back to a commercial gym. It wasn’t planned, but the second I stepped inside, I realized I had been missing something. The energy. The variety. The feeling of pushing myself in a different way. Today, I’m breaking down why I made the switch and how to know if your workouts are still serving you.

🔹 The surprising moment that made me realize I missed the gym.
🔹 Why my basement workouts stopped being enough—and how I knew it was time for a change.
🔹 The truth about getting stronger: Are your workouts actually challenging you?
🔹 The gym vs. home workout debate—how to figure out what actually works for you.
🔹 Strength training is non-negotiable for me—here’s why it should be for you, too.

If you’re lifting weights (or thinking about it), this one’s for you.

Here's a link to episode 189 that I mentioned in today's episode.

And if you’re ready to stop spinning your wheels with dieting, 1:1 coaching spots are open—click here to book a complimentary consult so we can get to know each other and see if coaching is the right fit. 

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Ever feel like you're constantly running out of time, energy, or focus? You’re not imagining it—it’s real, and it’s why you feel stretched so thin. In this episode of The Diet Diaries, I break down the time, energy & attention "pie"—a powerful visual to help you understand where your resources are going (and why you’re feeling so drained).

🔹 Why your time and energy are finite (but you treat them like they’re unlimited)
🔹 The sneaky drains stealing your focus—without you even realizing it
🔹 How to reallocate your resources so you can actually make the changes you want

This is the mindset shift no one teaches you (but should). Plus, I share a simple way to map out your own pie and start making shifts today. Press play and let’s get into it.

And here's the link to your free Attention Audit worksheet!

If you're not on my email list and want to be so you can get all the details about the 1:1 coaching spots opening up this week, add your name here. 

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This week, I’m tackling something pretty big: the idea that just because you think it doesn’t mean it’s true. 

Sounds simple. But it isn’t…which is why we’re talking about it!

Because when it comes to food, your body, and all those self-critical thoughts, this concept can change everything.

Ever caught yourself thinking, I look disgusting or I can’t wear this? What if those were just stories your brain was telling—and you didn’t have to listen? This episode breaks down how to separate yourself from the constant stream of negativity and start showing up in alignment with your values instead.

Here’s a sneak peek at what we’ll cover:

• Why your brain loves to confuse thoughts with facts (and how to stop falling for it).
• The easiest first step to stop self-critical thoughts from running your day.
• How to turn down the volume on the stories that keep you stuck in the vicious cycle

P.S. If you’re not on the email list yet, what are you waiting for? I’m offering a special rate for 1:1 coaching only for folks on this list because I appreciate you so much. So add your name here and come get even more personal stories, free coaching and helpful resources I love and use personally. 

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Let’s get real: It’s not the what that’s holding you back—it’s the how.

You say you want to or need to: 

• Eat more protein.
• Work out more.
• Spend less time doom-scrolling on your phone.

But without a clear how, you’re stuck. Spinning your wheels. Getting frustrated. Feeling like you’re failing when really, you just don’t have a plan.

In this episode of The Diet Diaries, I’m breaking down:

• Why your "how" is the missing link between where you are and where you want to be.
• How to uncover your how so you can stop winging it and start crushing it.
• What to do when you realize you don’t have a plan (spoiler: it’s not about trying harder).

If you’re tired of feeling like nothing is changing, this is the episode for you. 

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In today’s episode, I’m diving into the uncomfortable truth about what it really costs to chase that magic number on the scale. If you’ve ever thought, “I’m happiest at this weight, but it’s impossible to stay there,” then buckle up—this is for you.

We’re breaking down why sacrificing your mental and emotional well-being for a clothing size or scale number isn’t just unsustainable—it’s robbing you of true happiness. I’ll share what it means to find your best weight, where food feels easy, your mind feels free, and your body feels good.

✨ What you’ll hear:
* Why “happiness” tied to a number is a lie—and what’s actually keeping you stuck.
* The red flags that signal your weight loss approach isn’t sustainable.
* How to finally feel at ease around food without tracking every bite.
* What it really takes to align your goals with your values (hint: it’s not another diet).

And, come join me for Coaching Office Hours this Friday Jan 17 from 10-1130am EST.  Come get your questions answered (for free) by someone you trust instead of watching another what I eat in a day Tik Tok video and hoping for the best. Sign up here! (its free!)

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Kicking off year 5 of The Diet Diaries today!

So many of us create these perfect plans for eating better, exercising more, or making any kind of change. And then life happens. You miss the grocery store, work gets crazy, or your kids need you, and suddenly, your plan goes out the window. Without a backup, it’s easy to fall into the all-or-nothing trap, swinging between doing everything and doing nothing. Sound familiar?

In this episode, I’m sharing:

• Why a backup plan is the secret to consistency and staying on track long-term.
• How I work with my clients to identify potential obstacles ahead of time.
• Real-life examples of backup plans for food (like keeping frozen smoothie ingredients on hand) and workouts (a pre-planned 5-minute session for busy days).
• Why small efforts, even just “0.01,” add up over time—and how this mindset shift can change everything.

If you’re working on New Year’s resolutions or trying to build healthier habits, this episode will help you feel prepared and confident no even when life gets lifey.

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In this episode, I’m joined by Dr. Tawny Kross, a physical therapist specializing in chronic pain who offers virtual services for clients across the globe. Tawny’s expertise and unique approach focus on understanding pain through a whole-person lens: integrating the mind, body, and emotional experience.

We dive into the powerful connection between chronic pain and body image—how the stories we tell ourselves, societal pressures, and even the language of healthcare providers can influence both physical pain and how we perceive our bodies.

Some highlights from our conversation:

• The surprising parallels between chronic pain and body image struggles
• Why 90% of Tawny’s work is focused on the "intangible" mental and emotional factors behind pain
• How stress impacts pain, eating behaviors, and our relationship with food
• Rebuilding the mind-body connection to support healing
• Simple tools to start noticing and naming your body’s responses to stress and self-talk
• If you’ve ever struggled with chronic pain or body image, this episode will help you feel seen and offer insights into creating more compassion and connection with your body.

Dr. Tawny Kross is the founder of RSR (Ready, Set, Rewire) which is the program she developed to take women with chronic stress, pain and inflammation, out of pain and survival mode, so that they can thrive and live an active lifestyle they love.

She graduated with her Doctorate in Physical Therapy from Duke University in 2013. Her journey as a chronic pain specialist and coach evolved from nearly a decade of practice at a Veteran's Hospital. Because of the complex histories, physical and sexual traumas many Veterans have, in order to better serve and help them heal from chronic pain, Dr. Kross grew her practice, knowledge and breadth of expertise to include nutrition; hypnosis; guided imagery; mindfulness; pain neuroscience education; breathwork; mind-body practices and more.

When she's not working on all things related to chronic pain, she enjoys church; hikes with her two kids and husband; exercise (weight lifting, tennis or running); playing boardgames; reading sci-fi fantasy books; or trying to come up with really bad (or...maybe they're REALLY good) Mom jokes. 

Connect with Tawny (and you can DM her for a free meditation!)

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Hey everyone, I had a totally different episode planned for today, but this topic has been living rent-free in my brain. So here we go...a stylist I follow on Instagram had a tummy tuck, and her journey sparked some big questions about body image and our obsession with "fixing" ourselves.

• Why do we chase after the idea of looking like we've never aged, had kids, or lived life?
• Where do we draw the line between personal choice and societal pressure?
• I dive into my own experiences, including a nose job at 16, and how I’ve navigated similar decisions.

This is a raw, honest conversation about the expectations we place on ourselves—and each other—to look a certain way. No judgment, just curiosity and awareness.
I’d love to hear your thoughts on this one. Let's keep the conversation going!

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Hey there. This week’s episode is all about…breakfast. Yup, the meal we’ve been told for years is the “most important of the day”—but not for the reasons you might think. 

We’re diving into:

• Why eating as little as possible at breakfast might actually backfire—big time.
• The sneaky way under-eating in the morning impacts your hunger, cravings, and even your choices later in the day.
• How making a single change to my breakfast transformed not just my mornings but my whole relationship with food.

This isn’t about forcing you to eat breakfast if you’re not a morning eater—but if you’re someone who skimps on breakfast to “save calories,” this might be a game changer for you.

I’ve got 2 coaching spots open and I’m offering them at a loyalty rate of $300/month. Rates are going up in January so this is the last time I’ll ever offer this rate—a great time to start if you’ve been thinking about it! Click here to book a consult.

Grab your coffee (or your breakfast bowl) and hit play—this one’s full of insights you didn’t know you needed. 🌟

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Hey, everyone! Today’s episode is a little different…it’s about my dog, Joey, and what it was like to pick her up after 4 weeks of obedience training. Think there’s a connection to food here? You bet there is.

I’m sharing the surprising parallels learning how to implement her obedience training has to learning new habits and skills, especially around food.

Here’s a peek at what we cover:

• What it feels like to be a beginner again—the overwhelm, the frustration, and the reality of learning something brand new.
• Why practice matters more than perfection, and how “real life” application always looks messier than the ideal scenarios.
• How to go slow and break things down, focusing on what’s most relevant instead of trying to do it all at once.
• The truth about progress: it’s not linear, and even when things don’t go perfectly, you’re still learning.
• My favorite analogy for behavior change and why it takes longer than we want it to
• Why keeping going is more important than getting it right

Whether you’re working on leash training your dog (hi, Joey!) or trying to build a new habit around food or exercise, I think you’ll love this episode! this episode is packed with insights, real-life examples, and a little humor to help you navigate the ups and downs of the process.

Connect with Jordana
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Sign up for my weekly letter with personal stories and nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries