take what you need

chatting about personality traits — the ones that help us and the ones that hold us back. In this episode, I’m reflecting on the parts of myself I’ve spent years trying to “fix” (perfectionism, people pleasing, and being super goal driven) -  and how I’m learning to see them differently  we’ll talk through: -how perfectionism can motivate and paralyze -creating structure without rigid rules -feeli...

let’s chat about exercise - my history with it,  how I have shifted my mindset around it, and how you can too. From dancing, to overexercising, to finding freedom with rest and intuitive movement, this is a deep dive into a topic that really hits home for me  I’m also answering your questions on things like: -how to know if exercise is healthy or disordered -taking rest days without guilt -easing...

this episode is all about body image—but more specifically, about something I don't hear talked about enough: missing your smaller body. Whether you've been in your “goal body,” never quite got there, or are realizing it's just not sustainable... I want to talk about what it's like to grieve that version of yourself, and why it's totally okay (and important!!) to feel that  If...

In this episode of Take What You Need , I share a simple 3-question framework to help you move through fear with clarity and confidence. Inspired by a recent PT appointment (hey IT band 🙃), I talk about how these questions have helped me, my clients, and how you can apply them to anything from fear foods, social outings, and big life goals You’ll hear about: -Facing fear and doubt in small daily...

If you’ve ever felt stuck in comparison or worried about what others think, this episode is for you. I'm talking about something that really changed so much for me - letting go of external validation and judgement. From competitive dance to eating disorder recovery, I unpack how comparison held me back and what finally set me free We dive into: -The impact of dance culture on comparison and bo...

In today’s episode, we’re diving into something I hear all the time - “I just wish I could stop thinking about food all the time.” If that’s you, you’re not alone. I’ve been there, and I know how exhausting it can be In this episode, I unpack: -The three main causes of constant food thoughts -Tangible steps to stop tracking and obsessing -Visualization tools to calm food-related anxiety -What you’...

In this first episode of Take What You Need , I’m sharing my story - from struggling with an eating disorder in college to booking my dream job as a Rockette. I open up about my healing journey, why I became a recovery coach, and the heart behind this podcast. Whether you’re in recovery or just looking for something real, I hope this reminds you that you’re not alone. This space is for sharing rea...