Sturdy Girl

If your habits are the bricks of your life, your values are the blueprint underneath. In this season-closing episode, Jess revisits one of the most powerful tools for building a sturdy life: knowing what matters most — and actually living it. She shares how your values shift with each life season, why alignment feels like an exhale, and how her own have evolved as she steps into parenthood. We’ll...

You don’t need more motivation — you need a framework that connects your intentions to your actions. In this episode, Jess introduces The BRIDGE Framework , the evidence-based process she uses with coaching clients to help them close the gap between who they are now and who they want to become. Part mindset, part structure, all sturdiness — this is the episode you’ll come back to any time you feel...

Family comments. Food talk. Holiday photos.  It’s supposed to be “the most wonderful time of the year,” but for a lot of us, it’s also one of the most triggering . In this episode, Jess shares practical and compassionate ways to protect your peace during the holidays — without missing out on the moments that matter. You’ll learn how to recognize body image triggers, set boundaries that actually wo...

You don’t need more discipline — you need better entry points. In this episode, we talk about what it means to stay sturdy when life gets full — and why lowering the barrier to entry matters more than chasing perfect consistency. You’ll learn how to work with your capacity instead of against it, how “busy” became a badge of honor, and how to use the minimum effective dose to keep your goals alive...

What if you stopped judging your body for how it looks — and started appreciating what it can do ? This episode explores body functionality appreciation , a research-backed practice that shifts focus from aesthetics to ability. You’ll learn how noticing what your body does builds confidence, self-efficacy, and long-term body image resilience , and how to approach it without slipping into ableism....

Ever catch yourself saying “I just feel fat”? You’re not alone — and you’re also not actually describing your body. In this episode, Jess breaks down what that phrase really means, why our brains default to body-bashing language, and how to decode the emotion underneath it. You’ll learn about the psychology of body-image disruptions, body talk, and emotional regulation , plus three sturdy, practic...

Tired of being told to “just love your body”?  In this episode, Jess unpacks why body-positive slogans often fall flat — and what the research actually says helps you build a more peaceful, realistic relationship with your body. You’ll learn the difference between body positivity (the movement) and positive body image (the mindset), why self-compassion is a more effective approach than toxic posit...

Ever catch yourself mid-lift arguing with… yourself?  In this episode, Jess digs into the surprisingly powerful science of self-talk — why that inner voice exists, how it shapes your confidence and body image, and three evidence-backed ways to train it so it helps instead of hijacks you. You’ll learn: What self-regulation actually means (and why it matters under the bar and in daily life) Why talk...

Pregnancy and postpartum body image are often framed through loss and “bounce-back” pressure — but the research tells a different story. In this episode of Sturdy Girl , Jess takes you inside the science and lived experience of pregnancy, weaving in surprising findings about body image, mental health, strength training, and the incredible physiological adaptations that prove just how sturdy our bo...

If you’ve ever felt like body thoughts take up way too much of your brain space, this episode is for you.  Body image work isn’t about loving your reflection 24/7 — it’s about learning how to stop obsessing over your body so you can shift your focus back to living the big, rad life you deserve. In this episode, I break down the four research-backed pillars of positive body image — appreciation, re...

BMI has been used for decades as a quick way to measure “health” — but here’s the truth: it was never designed for individuals. Created in the 1800s by a mathematician and adopted by insurance companies in the 1970s, BMI ignores body composition, genetics, fitness, nutrition, and mental health. Yet it’s still used to label and shame people in ways that often do more harm than good. In this episode...

We’re back for Season 6 of Sturdy Girl ! And we’re kicking things off with a big question: What does it really mean to be a sturdy human? Spoiler: sturdiness isn’t about having defined thigh muscles, perfect confidence, or an unshakable routine. It’s about resilience. It’s about having deep roots and flexible branches — the kind of strength that helps you bend without breaking when life gets messy...

In this bite-sized Sturdy Short, Jess spills the tea on three surprisingly simple things that seriously improved her body image—starting with breaking fashion “rules,” turning down the mind chaos with mindfulness, and learning that self-compassion isn’t just cozy vibes, it’s a power move. If you've been wondering where to start or just need a nudge, there’s a no-pressure “choose one” challeng...

Do you ever feel like you’re doing all the right mindset work around body image, but something’s still…missing? This week, we’re exploring embodiment —not as a buzzword, but as a powerful, research-backed tool to help you feel more at home in your body. We’ll break down:  ✨ What embodiment actually is (and isn’t)  🧠 The difference between self-objectification and body connection  🔬 The science...

In this episode of Sturdy Girl, the focus is on breaking free from the mindset of waiting for the 'perfect' moment to start living fully. It challenges listeners, especially women, to stop delaying their dreams until they feel better about their bodies or circumstances. Key points discussed include the pitfalls of waiting for the ideal time, the illusion of waiting for motivation, and th...

In episode 58 of Sturdy Girl, host Jess delves into the concept of body image flexibility as an empowering alternative to positive body image. She critiques the limitations of the 'love yourself' mantra and emphasizes the importance of accepting body image fluctuations. Jess explains how body image flexibility can reduce distress and disordered eating while improving mental health. She o...

In episode 57 of Sturdy Girl, host Jess delves into the pressure of loving every aspect of our bodies and instead promotes the more attainable goal of body acceptance. Key points include the unrealistic standards set by social media, the harmful effects of forced self-love, and practical steps such as curating social media feeds, using realistic affirmations, and practicing sensory awareness to cu...

In episode 56 of Sturdy Girl, Jess delves into understanding the difference between thoughts and beliefs and how they shape our body image. She introduces a game to identify these and explains the influence of media, personal experiences, and cultural norms on our perceptions of our bodies. Jess provides practical steps to unlearn harmful body image beliefs, including becoming aware of negative th...

In episode 55 of Sturdy Girl, host Jess guides listeners through a reflective journey, imagining themselves at age 96, contemplating life's meaningful moments rather than daily tasks and regrets.  Key points include  prioritizing experiences over perfection,  finding joy and connections,  and the importance of living authentically.  She references insights from 'The Top Five Regrets of t...

In episode 54 of Sturdy Girl, host Jess emphasizes the importance of setting goals that are meaningful, personally tailored, and aligned with your core values. She guides listeners through performing a 'goal audit' to ensure their goals are intrinsically rewarding and not influenced by external pressures.  Key points include  making goals personally meaningful,  ensuring they are your ow...

This episode explores the concept of body image and provides research-backed keys to improve how we perceive our bodies.  Key points include:  Body image is more about our thoughts than our physical bodies.  Personal anecdotes from Jess about her journey from obsessive running to powerlifting.  Defining and differentiating the four types of body image: perceptual, affective, cognitive, and behavio...

In this Valentine's Day special episode of Sturdy Girl, host Jess challenges the conventional notion that self-love should be the end goal in building a relationship with oneself. Jess discusses the idea of finding a middle ground, focusing on self-respect, self-trust, and self-compassion as more practical and attainable alternatives. She explains the concept of body image flexibility and the...

Let’s welcome Hannah Silva Breen, a PhD candidate in sports exercise and performance psychology and a practitioner in clinical mental health counseling. Jess and Hannah discuss Hannah's educational and professional journey, her focus on embodiment and mental performance consulting, and her personal experiences with body image, disordered eating, and athletic identity. Hannah elaborates on her...

In this episode of Sturdy Girl, Jess welcomes Sabrina Del Duca, a confidence coach and dancer, to discuss body image, body dysmorphia, and mindset tools for building confidence. Sabrina shares her journey from a 10-year career in advertising to becoming a dance teacher and confidence coach. They delve into the impact of constant self-evaluation in the mirror, experiences with body image growing up...

Join Jess as she chats with Alissa Rumsey, a registered dietitian, intuitive eating counselor, and author of 'Unapologetic Eating: Make Peace with Food and Transform Your Life'. Alyssa shares her journey into nutrition, starting from her high school years filled with diet culture to discovering intuitive eating and recognizing the social justice components of her work. They discuss the p...