Sturdy Girl
Join Jess Heiss, body image and performance coach, for conversations around body image, self-confidence and resilience (both mental and physical). Learn how to stop letting your appearance hold you back from living the big, rad life that you deserve.
Episodes
61 episodes
60. What Embodiment Really Means—and Why It Might Be the Missing Piece in Your Body Image Work
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...
•
Season 5
•
Episode 9
•
20:37
59. [STURDY SHORT] The One Thing Holding You Back From the Life You Want
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 thei...
•
Season 5
•
Episode 8
•
8:30
58. What *Actually* Helped Me Ditch the Body Image Struggle [Positive Body Image Vs. Body Image Flexibility]
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 acceptin...
•
Season 5
•
Episode 7
•
16:50
57. [STURDY SHORT] Stop Pretending to Love Everything About Your Body
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 harmfu...
•
Season 5
•
Episode 6
•
11:56
56. Unpacking Your Body Image Story: More Ways to Improve Body Image
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 c...
•
Season 5
•
Episode 5
•
20:38
55. [STURDY SHORT] Your To-Do List Will Never Be Empty—So How Will You Spend Your Time?
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 ...
•
Season 5
•
Episode 4
•
8:54
54. [STURDY SHORT] The Right Kind of Goals: How to Set Ones That Stick
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 int...
•
Season 5
•
Episode 3
•
9:05
53. Start Here: A Simple, Effective Guide to Improving Your Body Image & Mindset
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. ...
•
Season 5
•
Episode 2
•
18:08
52. What is Real Self-Love? [Season 5 VDay Special!]
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 ...
•
Season 5
•
Episode 1
•
18:08
51. Exploring Embodiment: It Goes Beyond Just Body Image with Hannah Silva-Breen
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 embodim...
•
Season 4
•
Episode 12
•
56:47
50. Beyond the Mirror: Tackling Body Image and Building Confidence with Sabrina Del Duca
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...
•
Season 4
•
Episode 11
•
48:32
49. Unapologetic Eating and Body Liberation with Alissa Rumsey, Dietitian and Author
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 s...
•
Season 4
•
Episode 10
•
59:00
48. Building Confidence and Improving Mental Performance with Kristin Tullo
In this episode of Sturdy Girl, Jess interviews Kristen, a mental performance coach who works with athletes, coaches, and parents to improve confidence, focus, and motivation. Kristen shares her journey from being a strength and conditioning co...
•
Season 4
•
Episode 9
•
52:14
47. Bouncing Forward: Redefining Motherhood and Body Image with Claire, Mental Health Counselor
In this episode of Sturdy Girl, Jess welcomes Claire, a counselor and parent educator, to discuss the challenges and joys of early parenthood. Claire shares her mission to make early parenthood enjoyable and less overwhelming through her online...
•
Season 4
•
Episode 8
•
55:22
46. How Yoga Can Help Your Body Image and Confidence with Rachel Pradarelli, Coach and Nurse Practitioner
In this episode of Sturdy Girl, host Jess welcomes Rachel, a women's wellness coach and yoga/meditation teacher. Rachel shares her journey from experiencing burnout as a family nurse practitioner to finding new purpose in coaching women to appr...
•
Season 4
•
Episode 7
•
44:39
45. Embracing Food Freedom and Growth Mindset with Coach Kelsey Wiebe
In this episode of Sturdy Girl, the host introduces Kelsey Wiebe, a NASM certified personal trainer, nutrition coach, and holistic life coach. Kelsey shares her journey from personal struggles with disordered eating to becoming an empowering co...
•
Season 4
•
Episode 6
•
56:05
44. Essentialism and Purposeful Productivity with Life Coach, Melissa Lowe
In this episode, Jess and life coach, Melissa Lowe, delve into the essential strategies and tips for enhancing productivity. We explore various methods to optimize your workflow, manage your time effectively, and achieve your goals efficiently....
•
Season 4
•
Episode 5
•
58:36
43. Replenish and Restore: Self-Care and Body Image with Therapist, Kira Denney
Join Jess and Kira, a licensed therapist and founder of Pearl Wellness, to discuss the importance of body image, self-care, and community engagement. This episode delves into Kira's journey from Florida to D.C., her work with human trafficking ...
•
Season 4
•
Episode 4
•
56:40
42. Unleash Your Inner Badass with Dana Donnelly
In this episode of Sturdy Girl, host Jess welcomes guest Dana Donnelly, a podcast host, motivational speaker, and author, to discuss empowerment and authentic living. Dana shares her journey from an abusive relationship to self-discovery and pe...
•
Season 4
•
Episode 3
•
51:54
41. Strong Minds, Strong Bodies with Coach Tara DeLeon
Come chat with Jess and NSCA's personal trainer of the year, Tara DeLeon, as they cover how to get started lifting heavy things, weight neutral coaching, navigating parenthood and reclaiming our identities.
•
Season 4
•
Episode 2
•
39:50
40. [Season 4] How to Build Mental Resilience and Embrace Body Confidence with Erin, Sports Psychologist
Ever wondered how mental resilience can transform your athletic performance? Join us in an inspiring conversation with Erin, a dedicated sports psychologist, as she shares her unique journey from traditional psychology to the specialized world ...
•
Season 4
•
Episode 1
•
57:46
39. [STURDY SHORT] How to Stop Taking Life So Seriously
Jess had a little extra coffee for the episode and wants to tell you all the ways it's actually good for you to PLAY, to laugh, to stop taking life so seriously all the dang time. As mentioned in the episode:
•
Season 3
•
Episode 12
•
15:28
38. [STURDY SHORT] A Pep Talk For Body Image Spirals
This is the episode you download to revisit on bad body image days. It's 8 minutes of your friend, who cares deeply, giving you a pep talk when your feels about your body are causing your brain to spiral. REMINDER:
•
Season 3
•
Episode 11
•
8:23
37. The 3 Habits That Saved Me During a Hard Season
We all go through hard seasons and we all cope with them differently. This episode give you Jess's 3 habits that helped her get through a hard season and how to apply them in our lives. You'll learn about nonnegotiables (something she works on ...
•
Season 3
•
Episode 10
•
19:24
36. From Powerlifting to Marathons with Lexi Brandon
To go from a powerlifting competition to a trail marathon at elevation in 7 months. That's what this week's guest did as she embraces her mission to stop letting her body hold her back from living the life she wants.
•
Season 3
•
Episode 9
•
37:33