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Tough Cookie Talks
By Jenna JozefowskiHealth & Fitness
Tough Cookie Talks episodes
- Food Is Political with Christina Montalvo (Crossover/Collab Bonus Episode!)
Today we have another bonus crossover/collab epsiode with my friend, business mentor, and fellow likeminded coach, Christina Montalvo! I'm gonna keep these show notes short & sweet because we're all about making these bonus episodes easy and fun. We're each releasing them on our own podcasts on the same day and will continue to do it for as long as we feel like it and whenever we feel like it. We've got all sorts of things to talk about that aren't related to our work, but hopefully feel relatable to you and your life anyway.
On this episode we were gonna talk about food, and some of the weird habits we each had with food when we were dieting and disordered but thought we weren't. We started to, but then things got political pretty fast. Because as we've discovered, you can't talk about food and bodies without talking about how it's all related. If you call yourself conservative, you will probably hate this episode. Otherwise, enjoy. ;)
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54 min - Pelvic Floor PT: It's Not Just For Pregnant/Postpartum People with Dr. Melissa Cioffi
Today's episode is a guest interview with my good friend and physical therapist, Dr. Melissa Cioffi! I have mentioned this before, but people like Dr. Mel, as I call her, are half the reason I decided to start a podcast. I wanted to share the expertise of providers like her who do things that are not in my own scope of practice as a personal trainer, but still very much relate to what we do in the gym. Last year, I had her on the podcast and we talked a lot about physical therapy in general. Today we're getting a bit more specific and talking about pelvic floor physical therapy, and why you should care--even if you've never been pregnant or given birth.
Dr. Melissa Cioffi is a physical therapist and owner of New Quest Physical Therapy. As a pelvic floor PT, Melissa is passionate about helping women discover the power they hold within their bodies that they never realized existed. Using a mix of movement and no-nonsense education, she helps women learn how to finally use their body instead of being afraid of it.
On this episode we talk about:
- How pelvic floor issues affect even people who have never had kids.
- Common mistakes we're making in our workouts and lives when it comes to pelvic floor stuff.
- Things that so many of us do like unknowingly clench our butt cheeks and suck in our stomachs and how that affects our pelvic floor. Plus how to properly engage these muscles when needed and when.
- Simple things people can do on their own to improve pelvic floor function.
- So many other important things!
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51 min - Should You Take Time Off From Working Out? Thoughts From a Deload Week That Lasted Longer Than Planned. . .
I took almost 2 weeks off from lifting by choice. At least that was the plan. I was feeling better and ready to go. I was even gonna record a podcast episode about it. But then life got life-y and I was forced to take more time off. First I re-injured my shoulder/pec moving boxes. Then I got sick. And then I fell down the stairs. Then I got sick again. It's just a season of beginning again and again and again over here and that's ok. I'm sharing this not because I want a pity party, but because I've seen a lot of my clients going through the shame shit and I want to normalize it.
On this episode we walk about:
- What a deload is and what the different kinds are.
- Why rest isn't always the answer to healing.
- The value of habit stacking and why I felt like I didn't have time to work out even though I actually had more free time than ever.
- The fact that movement makes me happy.
- Letting go of productivity expectations when you're trying to relax.
- Why I didn't just up and quit my current program even though I wasn't participating 100%.
- How I didn't lose all my fitness.
- The joy of realizing that for the first time ever I wasn't freaking out or worried about potential weight gain while taking time off.
- Why it's ok to NOT always be crushing it in the gym.
- So many other good things!
Work with me!
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33 min - Living With Men with Christina Montalvo (Crossover/Collab Bonus Episode!)
Today we have another bonus crossover/collab epsiode with my friend, business mentor, and fellow likeminded coach, Christina Montalvo! I'm gonna keep these show notes short & sweet because we're all about making these bonus episodes easy and fun. We're each releasing them on our own podcasts on the same day and will continue to do it for as long as we feel like it and whenever we feel like it. We've got all sorts of things to talk about that aren't related to our work, but hopefully feel relatable to you and your life anyway.
On this episode we're talking about living with men. But then we got a little off topic and got into some stuff about growing up in our own families. Money mindset. Why many of our "relationship problems" are actually more like roommate problems. And lots of other fun & unfiltered stuff.
Work with me!
Get my free mini push-up program
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1 hr 3 min - Is This Actually Healthy?! Navigating Weight Gain + Intuitive Eating with Naomi Katz
Today we're talking all about Intuitive Eating! Something that I'm a big fan of and allude to a lot, but I haven't shared an episode about it yet. Today is the day! Many of my clients and listeners are kind of on board with it (you too?) but haven't completely gone all in or mastered it yet. Or maybe you have, but you gained weight and now you're wondering "how can this be healthy?" If yes, this episode is for you!
Naomi Katz (she/her/hers) is a Certified Intuitive Eating Lay Facilitator, body image coach, and owner of Happy Shapes Coaching in Asheville, North Carolina. She supports and holds space for folks who are ready to reject diet culture so they can reclaim their autonomy and consent over their mind, body, and life.
Rather than zooming in on the nutrition side of Intuitive Eating, Naomi focuses her coaching on the mindset piece—holding conversations about self-trust, body image, what the folks she works with value in their everyday lives, how diet culture robs us of these things, and how to navigate the process of rejecting and unlearning.
Naomi practices through a Health at Every Size and fat positive lens, and offers online individual and group coaching that focuses on learning to identify the systems influencing our feelings about food and our bodies, and learning to reclaim our power from those systems. Because we have bigger, better things to do in this world than spending our lives trying to fit a false ideal.
On this episode we talk about:
- What Intuitive Eating is and what it isn't.
- Red flags to look out for when you're trying to follow or work with someone on Intuitive Eating.
- How to know when you can DIY Intuitive Eating, work with a coach like Naomi, or need a Registered Dietitian.
- How to navigate and take the shame out of lingering hopes for weight loss when you start down the path of intuitive eating.
- Dealing with weight gain with Intuitive Eating and answering the "is this really healthy?" question.
- Naomi's hot takes on the way Intuitive Eating is presented.
- Why Intuitive Eating is a little like that 90's toy "Puppy Surprise"
Work with me!
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Official Intuitive Eating Stuff
50 min - Surprising Things About Our Former Selves That Aren't So Surprising with Christina Montalvo (Crossover/Collab Bonus Episode!)
Today we have another bonus crossover/collab epsiode with my friend, business mentor, and fellow likeminded coach, Christina Montalvo! I'm gonna keep these show notes short & sweet because we're all about making these bonus episodes easy and fun. We're each releasing them on our own podcasts on the same day and will continue to do it for as long as we feel like it and whenever we feel like it. We've got all sorts of things to talk about that aren't related to our work, but hopefully feel relatable to you and your life anyway.
On this episode we're talking about surprising things about our former selves that aren't so surprising. Would we have even been friends in high school or college? Who knows. But we have some good stories to share from back in the day.Work with me!
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Listen to Christina's podcast
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31 min - The Conversation You Didn't Know You Needed To Hear--Navigating Tough Transitions and Making a Comeback with Laura Jawad
Today's podcast episode is the conversation you didn't realize you needed to hear. It was absolutely cathartic to record this, and I know so many of you are going to feel a sense of hope after listening. Especially if you're going through some shit. Today I'm talking to Laura Jawad all about what it means to make a comeback, and also navigating life's tough transitions. She has certainly been through quite a few in recent years and has a TON of wisdom to share.
As a pregnancy and postpartum personal trainer and birth doula, Laura Jawad helps people feel strong and confident in their changing bodies. Laura's journey navigating her own pregnancies and difficult postpartum recoveries opened her eyes to major gaps in care offered to birthing parents. She left her role as a PhD-trained scientist to become the coach and resource she needed during those vulnerable years. Today, she does more than simply program workouts. She helps people recognize pregnancy and postpartum as pivotal opportunities to grow strong and thrive. As a coach and a content expert with over five years exclusively focused on pregnancy and postpartum, she's on a mission to de-stigmatize conversations around birthing bodies and pelvic health. Laura holds certifications as a Girls Gone Strong Certified Pregnancy and Postpartum Coach and as a Certified Pregnancy and Postpartum Athleticism Coach.
On this episode we talk about:
- Laura's experience navigating difficult postpartum recoveries and surviving breast cancer.
- What it could it look like if we used big life events like pregnancy, postpartum, menopause, illness- as launch pads to do things differently- and perhaps BETTER, instead of ruminating on loss of a previous version of ourselves.
- How she, a self-described cynic, came to be able to find the silver lining in hard times, and how she'd advise others to do the same.
- How to navigate all of this without dipping into toxic positivity.
- How to distinguish between a real systemic barrier that is out of your control vs. a fixed mindset that is keeping you stuck.
- How we treat big life transitions as pathologies rather than opportunities and what she wishes we could do differently.
- So many other good things!
Follow Laura on Instagram
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57 min - Friendships Gone Awry with Christina Montalvo (Crossover/Collab Bonus Episode!)
Today we have another bonus crossover/collab epsiode with my friend, business mentor, and fellow likeminded coach, Christina Montalvo! I'm gonna keep these show notes short & sweet because we're all about making these bonus episodes easy and fun. We're each releasing them on our own podcasts on the same day and will continue to do it for as long as we feel like it and whenever we feel like it. We've got all sorts of things to talk about that aren't related to our work, but hopefully feel relatable to you and your life anyway.
On this episode we're talking about friendships gone awry, and we have some pretty scandalous stories to share!
Work with me!
Get my free mini push-up program
Follow & tag me on Instagram
Work with Christina
Listen to Christina's podcast
Follow and tag Christina on Instagram
50 min - Body Image Beyond the Basics with Summer Innanen
I'm so excited for today's podcast guest, Summer Innanen! Her work was absolutely instrumental to my own journey in letting go of diet culture. Without her help in dealing with my own body image shit and her encouragement to start doing my own thing online, I would probably still be trying to make nacho cheese out of sweet potatoes and sending Jillian Michaels quotes to the people in my 6am bootcamp. I first heard her on a paleo podcast back in the day, believe it or not. LOL. Now you get to hear her on mine!
Summer Innanen is a professionally trained coach specializing in body image, self-worth and confidence. She is the host of the podcast Eat The Rules and creator of You, On Fire – an online group coaching program dedicated to helping people get free from body shame. She also co-runs the Body Image Coach Certification program with Danni Adams to train professionals to be better equipped to work with clients around body image. She helps people all over the world to stop living behind the numbers on their scales through her private and group coaching at summerinnanen.com.
On this episode we talk about:
- Where to even start when you're just getting started letting go of diet culture and trying to figure out how to finally accept your body as-is.
- Why it's important to dig deeper into systemic issues (AKA racism, transphobia, fat phobia, etc. etc.) when it comes to working on your own body image.
- Where to turn if you are actually bumping up against those systemic issues yourself, and how that can make body image work so hard.
- Why we need to stop using the words "I feel fat" and what to do instead.
- How to better support your clients in more marginalized bodies if you're a coach.
- SO man other important things.
Listen to Summer's Podcast
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Work with Summer
Work with me
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Join me in the UNdiet Online Community
50 min - Adulthood + Friendships with Christina Montalvo (Crossover/Collab Bonus Episode!)
Today we're trying something new. A bonus crossover/collab epsiode with my friend, business mentor, and fellow likeminded coach, Christina Montalvo! I'm gonna keep these show notes short & sweet because we're all about making these bonus episodes easy and fun. We're each releasing them on our own podcasts on the same day and will continue to do it for as long as we feel like it and whenever we feel like it. We've got all sorts of things to talk about that aren't related to our work, but hopefully feel relatable to you and your life anyway.
On this episode we're talking all about making and keeping friends as an adult!
Work with me!
Get my free mini push-up program
Follow & tag me on Instagram
Work with Christina
Listen to Christina's podcast
Follow and tag Christina on Instagram
1 hr 1 min
About Tough Cookie Talks
From the publisher's feed
Tough Cookie Talks is a podcast we'll explore the intersection of fitness & anti-diet culture and all the gray areas in between. We'll let go of "shoulds" and judgment and dig into tough…
conversations with curiosity.