body language

Today's episode is the Season 1 finale! In this episode, I'm sharing some of the truth bombs that help keep me locked during periods when my motivation fades. If you're tired of negotiating with your goals, this one is for you. I'm unpacking the quote that's been my phone wallpaper for weeks—" Confidence in public comes from discipline in private "—and sharing more of...

Are you constantly looking to others for validation, reassurance, or permission—whether it’s about your weight loss, your decisions, or even your own feelings? That’s emotional outsourcing, and in this episode, we’re breaking down how this habit disconnects you from your own inner wisdom, holds back your growth, and keeps you from fully trusting yourself. Connect with Me Elsewhere: YouTube: ⁠⁠   h...

Ever caught yourself staring in the mirror, wondering how you ended up here? In this episode, we're exploring why your weight might not just be about food—it could be a physical manifestation of your emotional baggage. We’ll identify three key patterns that can keep us stuck so you can look beyond the reflection and address what’s really weighing you down. Connect with Me Elsewhere: YouTube: ⁠...

You’ve probably heard that “a calorie is just a calorie,” but is that really true? Not exactly. In this episode, we're breaking down why all calories are not created equal and how different foods impact more than just our fat loss journey—they affect our hunger, cravings, and energy levels, too. Whether you're tracking calories or just trying to eat healthier, what we eat is just as import...

If you feel like your discipline is MIA and quitting feels easier than continuing on your weight loss journey, this episode is for you.  ♥  Connect with Me Elsewhere: YouTube: ⁠⁠⁠   https://www.youtube.com/@bodylanguagejess⁠⁠⁠ Instagram: ⁠⁠⁠ https://www.instagram.com/bodylanguagejess⁠⁠⁠ Email: jess@10kstepsisters.com Note on Intro: As of November 2025, this podcast was renamed from "Glow Hard...

You are making more progress than you think! In today’s episode, we’re talking about how to track your progress in a way that actually reflects your hard work beyond the scale. I’ll break down key metrics that go beyond fat loss so you can understand how to track real improvements beyond the number on the scale. Plus, we’ll talk about how to weigh yourself strategically (without becoming obsessive...

If you’re tired of feeling like weight loss is hard , it’s time for a reframe. In today’s episode, we’re talking about mental shifts, habit tweaks, and unconventional strategies that make weight loss feel natural, not forced. No more fighting with willpower or feeling like you have to be perfect. This is about making the journey fit your life—so you can actually stick with it.  Connect with Me Els...

So, you’ve been putting in the work—eating balanced and healthy, staying active, and doing everything 'right'… so why did the scale suddenly stop moving after all the progress you’ve made? If you’ve hit a weight loss plateau, this one is for you. In this episode, we’re breaking down what’s actually happening when your progress stalls and the strategies you can use to break through. You’ll...

Do other people’s unsolicited opinions feel like an anchor on your weight loss journey? In this episode, we dive into how caring too much about what others think can hold you back from reaching your goals. We also talk about the benefits of staying lowkey about your journey, and we'll get into practical tips for handling people who may not have the best intentions while keeping it cute and cla...

Why is self-control so hard sometimes? It’s not you—it’s science. In this episode, we’re talking about the real reasons your brain makes certain choices, why stress and decision fatigue make it harder to stay on track, and how you can build habits that work with you instead of against you. It’s time to stop beating yourself up and start making moves that align with your goals. Connect with Me Else...

We need to talk about the wins you’ve been too hard on yourself to see! You’re doing better than you think, and today’s episode is all about reminding you of that. We’re diving into the mindset shifts, habit changes, and non-scale victories that show you’re making progress—even if the scale or timeline doesn’t reflect it yet. From celebrating small wins to redefining success, this episode is your...

Are you overthinking your way out of progress? In this episode , we’re diving into why overthinking tends to hold you back—especially when it comes to your health and weight loss goals. If you’ve ever stressed yourself out analyzing every bite, let one “off-plan” meal turn into a whole week of throwing in the towel, or convinced yourself that one mistake erases all your progress—this episode is fo...

You know when you're at the grocery store, and something just calls you from the shelf?? That's your trigger food trying to mess with your progress. In this episode, I’m making sure you leave the store with nothing but what will actually get you closer to your goals. I hope this episode serves as a reminder and motivation for avoiding the foods that tempt you to overeat, how to shop smarte...

In this episode, we are talking about one of the biggest road blocks many of us deal with on our health and weight loss journeys: sugar addiction. I am sharing my sugar addiction story, the turning point that changed everything, and my healthy carb journey. We will also dive deep into the world of carbs in general! Plus, I share strategies and tips to help you manage cravings, break the cycle of s...

Happy New Year! In today’s episode, we’re diving into how to create a weight loss strategy that fits your unique lifestyle and circumstances - and we'll walk through how you can strategize your plan. I cover everything from your ‘why’ to developing healthy eating habits, getting into and maintaining a calorie deficit, and building a movement plan that works with your schedule, and how to plan...

If you are the go-to person for everyone else but can’t seem to find the same energy for your own personal goals, this episode is for you. Are you putting everyone else first and letting your own goals fall to the wayside? It’s time to change that. This episode dives into how neglecting your own needs—especially when it comes to your health, fitness, and weight loss goals—keeps you stuck. Carving...

In the first episode, we’re diving straight into one of the #1 thing that stands in the way of so many on a health, wellness, or weight loss journey: excuses. Are you sipping on excuse juice? If so, it’s time to put the cup down and get real about the excuses that are holding you back. From "I’m too tired" to "I’ll start on Monday," we are calling out the self-sabotage and unpa...