take what you need

In this episode, I’m diving into the negative thoughts that fuel guilt, anxiety, and stress around food and exercise - and how to actually debunk them. I start with the beliefs I personally struggled with, like thinking I had to eat less on rest days, or that carbs were only for before workouts. Then, I walk through the thoughts you all sent me and share simple ways to reframe them so they no long...

In this episode, we are getting real with the reasons you are stuck in an uncomfortable relationship with food. expect tough love, reflection, and tools to help you move from “fine” to true food freedom a look into what is covered:  -the negatives of ignoring your thoughts and being “fine” -why one-off exposure to a fear food isn’t enough -what is keeping you disconnected from your body -the parts...

in this episode, my mom and I sit down (for the first time ever) to talk about my eating disorder. My mom shares her perspective of my ed, what she wishes other parents knew, and how this experience has shaped her both as a parent and as a person. whether you’re a parent supporting a child through an eating disorder, someone in recovery yourself, or simply curious about what this journey looks lik...

your go-to episode for the days when body image feels heavier than usual. gentle reminders, mindset shifts, and small practices to support you through it 💌 journal prompts here !   🤍 for more support: 1:1 coaching: click here to learn more   Ig/TikTok: @your_spoonful email: yourspoonful@gmail.com

I’m opening up about a topic I don’t usually share about - my relationship with alcohol. this is not about telling you what your relationship with alcohol should look like - it’s about giving you space to reflect on your own and reminding you that it’s okay if your choice looks different from others. I’ll share: -why I don’t label myself as sober but also rarely drink -how alcohol overlaps with fo...

this episode is for anyone seeking to heal body image struggles - from disordered eating to everyday dissatisfaction  🤍🌥️ I talk through:  -why body image is rooted in beliefs, not appearances -strategies to ease body checking habits and respond to negative self-talk -the power of body neutrality, gratitude, and building purpose beyond your body -practical and tangible tips to apply 1:1 coaching:...

this week, I’m joined by one of my best friends, gabby - a fellow Rockette and someone who has walked alongside me through so many dreams and seasons of life. We’re talking about how we met, what it was really like moving to NYC to pursue our dance dreams, and the ups and downs that come with it all.  from college rejections and self-doubt to journaling, recovery, and becoming Rockettes, this epis...

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...