Tough Cookie Talks

Tough Cookie Talks

By Jenna JozefowskiHealth & Fitness
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Tough Cookie Talks episodes

  • 5 Ways "Unprecedented Times" Are Affecting Your Health & What To Do About It

    Here we are. It's been about 2 weeks since the 2025 political shit show has begun. And I still really can't bring myself to create much in the order of fitness content yet.

    But what I do wanna talk about, is what I've been talking to my clients about lately. Which is how this constant barrage of outrage news, clickbait, and unprecedented times (to put it lightly) has left us all so burnt out.

    This affects our health in more than just the ways that seem obvious, like losing your health insurance or having your prescription prices go up. Let's talk about a few of them.

    On this episode we talk about:

    • Why you might be experiencing a chronic pain flare up or greater pain sensitivity right about now.
    • Why you're feeling so freaking exhausted.
    • Why you might be feeling body image and food fuckery creeping back into your life.
    • The strain that the constant stream of outrageous news is putting on your time and energy.
    • How wealth and health are correllated, and the very real financial concerns a lot of us have.
    • Some glimmers of hope and some small things we can do about it all.


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      Listen to AOC's words of wisdom

      25 min
    • Spite Joy, Red Lipstick, and Strength As Resistance in a Dystopian Hellscape

      This is a short but needed episode. There are things I need to get off my chest before we can proceed with business as usual.

      I have spent, probably like most of you, the past week (which felt like a YEAR) in a nearly perpetual state of WTF. I am trying my hardest to channel my word of the year (joy) in little nuggets, wherever I can.

      Fitness is inherently political. As are bodies, and as is food. I've said this many times before and will over and over again.

      AND

      While all this is happening, I also still have people asking me questions like "What are some good alternatives to lunges?" (see Season 3, Episode 13) or "How do I put together a weekly workout schedule when I travel for work?" or "Why did I start weighing myself again when I really don't want to be doing that?"

      So I'm going to keep talking about that. As soon as next week here, and every damn day on my socials. Well most days.

      But on this episode we talk about:

      Meta gone MAGA & other social media shit.
      The things my clients are still asking me about in spite of the state of America.
      Who I've been looking to for inspiration for what to do next.
      How I'm preserving my mental health.
      Spite joy.
      Strength as resistance.
      Why I'm committed to wearing more red lipstick.
      An uplifting stories about old ladies organizing at a coffee shop.
      So many other good and fucked things!


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      13 min
    • Breaking Age & Body Barriers & Living Beyond the Binary with Maria Tate

      Today's conversation is with one of the most interesting humans I've ever met: my longtime friend Maria Tate! Our personal history goes way back to when we met working with the same Chicago dance company in 2009. I'll let their professional bio speak for itself!

      Maria recently returned to the US  after spending two years with the internationally recognized Phare Ponleu Selpak Association, home of Phare The Cambodian Circus. During their time in Cambodia Maria directed, produced and choreographed a world premiere circus for Phare, toured Cambodia with Circo Inzir, led a tour and performed with Spark! Circus in Thailand, and served on the board of Caravan Circus Network based in Brussels, Belgium. Maria is a member of the Professional Training Program at Aloft Circus Arts, where they also coach kids classes. Once an elementary music teacher, Maria has been teaching music, dance, circus and theatre to kids since they were 13 and assisted with their little sister's ballet class, dressed up as a baby elephant. Maria's other skills include clowning, choreography, opera, ballet, contemporary dance and reading too way many books at the same time. Maria also REALLY loves tacos. 

      On this episode we talk about:

      • Their "Eat Pray Love" style journey of getting divorced and running off to join the circus.
      • Their adventures performing overseas and how it's shifted their perspective and worldview around so many things.
      • How she got into circus and how it compares to their previous experience as a professional dancer.
      • Breaking age and body standard barriers in the circus.
      • Discovering your true gender identity and living as your most authentic self.
      • So many other good things!


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        1 hr 13 min
      • The Power of Nature to Calm Your Nervous System with Kate Zanoni

        If you're anything like me, your nervous system needs some serious help right now, because it's January 2025. (Need I say more?!) Kate Zanoni is here to help us get outside to calm the fuck down.

        Kate Zanoni is a movement coach for outdoor athletes, specializing in injury reduction, rehabilitation, mobility, and strength training for return to sport. With more than a decade of experience in orthopedics and sports medicine, she teaches sustainable habits to help you train for longevity so you can continue enjoying your favorite activities for years to come. She finds joy in connecting with nature and building community through a love for wild and beautiful places. Kate is also a writer and author. Her debut children’s book will be released in late 2025. 

        On this episode we talk about:

        The science behind spending time in nature for nervous system regulation. The power of grounding & what it's all about. The benefits of going barefoot/barefoot training. How to find nature in an urban area. How to get yourself out in nature & what to wear in the winter when you live someplace cold. So many other good things!


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        45 min
      • After the After: What Really Happens After Years of Anti-Dieting with Christina Montalvo

        Christina is back with another crossover/collab episode after a long hiatus! I wanted to share a convo that I've been having a lot behind the scenes: what happens when you get bored with consuming all the anti-diet content out there? You just BE.

        On this episode we talk about:

        • How hard it can be to live your life and truly embody anti-diet culture when you have to perform it on the internet as a part of your business.
        • The full circle journey of going from diet culture, to anti-diet, to incorporating what you've learned into other areas of your life as a whole human.
        • All the random things we've both been into lately.
        • The parallels between different kinds of creative expression and having an intuitive movement practice.
        • So many other deep AND frivolous things!


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          56 min
        • 6 Journal Prompts for When You’re Not Into Resolutions but Value Personal Growth

          This episode is a bit of an updated repeat! I'm sharing my favorite journal prompts and reflection questions for when you're over the "new year new me" BS, but are bored by the idea of staying stagnant.


          These are the prompts:

          What went well this year? What didn't? With that in mind, what's repeatable? What are you already doing well in some areas of your life that could be applied to others?


          How do you want to feel this year? List a few emotions/sensations/states of being. What behaviors would help you feel those things more often?


          What do you need MORE of in your life? What do you want LESS of or not at all? How might saying "no" to some things make space for more "yes" to the things that really light you up?


          Are you following any arbitrary rules that are wasting your time and energy? How might letting go of rules that don't make sense for you make your life easier?


          Dream a little. Finish the sentence with the most outlandish and wonderful ideas you have for yourself and your life. Do it as many times as you can with no regard for logistics. Wouldn’t it be cool if:


          What have you said you were going to do for the past few years that you just didn’t? Why not? How would it feel to scratch that item off your “to do” list permanently? OR what would you need to change make it happen?


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          12 min
        • Ins & Outs of the New Year

          We're nearing the end of 2024 and I've been thinking a lot about my values + what I'm into (and not so much). What I need more of in my life and what I need less of or not at all. You too? You're gonna love this one!

          On this episode we talk about:

          • All the things that are in & out in my little corner of the world.
          • What you can expect around here in 2025!


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            16 min
          • Exercise Swaps for When You Hate Lunges

            Lunges. Probably one of the most hated exercises, second only to burpees. I have solutions for you!

            On this episode we talk about:

            • Common reasons people hate lunges.
            • Solutions, workarounds, and swaps based on each.
            • Why there is no one right way to lunge.
            • The importance of understanding why you are doing certain exercises.
            • What I teach my clients so that they can make swaps without me.
            • How to apply this knowledge to any exercise you aren't a fan of.
            • So many other good things!

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              21 min
            • 23 Habits and Qualities of My Most Successful Clients

              This episode is a bit of a crossover episode--a sneak peek at something I shared with my clients on my private podcast (yes I have one of those for my clients!) the other day. Today I'm letting you in on the habits and qualities of my most successful clients.

              On this episode we talk about:

              • Defining "success". What does this even mean for each of us?
              • The value of being resourceful and scrappy.
              • Why the way we view and bounce back from failure is more important than how often we fail.
              • Passively consuming content vs. actively implementing it.
              • Why I want you to reach out when you're struggling.
              • The ever important reminder that progress isn't linear.
              • Why small actions over a long period of time matter.
              • The importance of self-awareness.
              • Being more curious than judgmental.
              • Scope of practice for trainers!
              • The value of being coachable.
              • Changing your opinion when presented with new information.
              • Problems (and good things!) about program hopping.
              • Why I want my clients to befriend each other.
              • Advocating for yourself and asking for what you need.
              • Why I LOVE when my clients question my choices for their workouts.
              • Going DEEP into this work.
              • So many other good things!


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                29 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…