It's Breast Cancer Awareness Month, so today I'm chatting with the amazing Allison Hendricks-Smith. Allison has beat breast cancer herself, and turned her trial into service with her non-profit foundation Pink Warrior House.     Allison is sharing her story of how she grew from an unexpected cancer diagnosis into the dedicated leader she is today. Allison is in the trenches building community within the breast cancer world. She is giving back to those fighting this breast cancer battle by...

What's up friends! Today, you'll be hearing from my colleague Brittany Braswell, and we'll be chatting about one of my favorite topics, overcoming negative body image.   We'll be discussing the top three key pieces (two of which most women have likely never considered) that are needed in order to truly achieve and sustain the confidence to care for your physical and mental health. And.. we'll be tackling this topic all from a position of play, peace, and joy - never from a posture of worry...

Welcome back friends! Today, we're talking about a very important topic.. body image and your 'inner body bully.' We have all struggled with this 'inner body bully' at least to some degree, and we may even be carrying it with us still to this day, and probably more than we'd like to admit.    One of the things that keeps coming up in my coaching sessions, inevitably, are these intense emotions around food, in relation to our body image, and how it makes us feel. These feelings can often evoke...

Hey friends, today is a very special interview! My friend Erin Osbourn shares her story on how she overcame her battle with food, and is now serving others in this realm.   Erin is a licensed clinical social worker who specializes in eating disorders, body dysmorphia, OCD, substance use disorders, and trauma work. What I love about Erin is that, while she is now on the other side, she hasn't forgotten what it's like to be in the thick of the struggle.    So today, Erin will be talking about...

What flies without wings? The answer is: time! As a mom, I know how true the concept of 'time is fleeting' truly is, and because of this, I have a deeper respect for time. I believe time is our GREATEST currency. We never seem to have enough time, and we all want more time.    Lacking the time to accomplish our goals is one of the biggest obstacles standing in our way from getting the results we desire. We are all looking for ways we can make the most out of that 24-hour period of time we...

Do you feel like you're awesome at making time to get out and move whether it's walking, going for a jog, going to the gym or hitting that workout class but, then you get home and you get wrapped up in the chaos of the day? Before you know it, you realize It is noon and you haven't eaten anything. So, you glance around, and you grab whatever is available.    I believe our hectic lifestyle is one of the biggest struggles that we as women, juggling all the things, come up against. It can be a...

Have you ever felt like fear is holding you back? Like you want so badly to see that next stage of your life that you can almost taste it. You can feel it. It's keeping you up at night, but you just feel so stuck because you're afraid. Afraid of starting because, what if you fail?    We've all faced something in our life that feels scary. And when it comes to growth and personal growth, facing our fear is inevitable. I know I personally have felt this in so many places along my own...

Who doesn't want more energy?! We all need extra, which is why I am sharing my top four techniques to boost energy. And the best part is, you can start doing these... TODAY!    On the show I reference psychological flexibility. Tune into last week's episode: The Best Way to Understand Your Body's Biofeedback for the Perfectionist, All-Or-Nothing Thinker to learn more about how psychological flexibility can help you reach your empowered eating goals.   You know I love a good protein powder,...

I love talking women into swapping the scale for biofeedback. Say adios to the scale and chains of entrapment, and hello to some mind-body connection!   This swap is paramount for your empowered eating journey. However, there is one major mindset shift that has to come with it, and that is one of PSYCHOLOGICAL FLEXIBILITY. If we pull in the perfectionistic, all-or-nothing thinking - we are missing the point of what the connection is doing in the first place.    In today's episode, I am...

How to Move From Obsessive Eating to Food Freedom, Intuitive Eating, and Feeling Awesome in Your Own Skin.   Today, I am breaking down the exact framework I used to move from fear-based obsessive eating, to intuitive empowered eating. This framework has allowed me to become my strongest, fittest, spiritually connected and most mentally balanced self!    So, if you're ready to find food freedom, and best of all, feel confident and awesome in your own skin - tune into today's episode to learn...

You know how some days you're raring to go and ready to see how far you can push your body, and how much stronger you can become? Then, other days, you are totally content in some baggy sweatpants on the couch with a pint of Ben and Jerry's? I know you feel me!   This balance of discipline and flexibility, intentionality and freedom,  is a great example of my new favorite motto - grit and grace. As we transition from a season of routine reset, into a new season of more structure and goal...

This week has been packed with tactical tips and lots of awesome! But, how do we make these changes something that we just naturally do?   Aristotle said it best: "We are what we repeatedly do. Excellence, then, is not an act, but a habit."   To help you turn your new routines into habits, today we are breaking down the habit loop which includes: the cue, the routine, and the reward. Understanding this loop can help you reengineer your habits.    The battle with behavior change is that the...

I was sitting with a new client this week. She is a beautiful young woman. The kind of woman with a body that doesn’t fit our culture’s expectations. And yet, she possessed an aura of beauty about her.   She came to me because she said she was bigger than all her friends and she struggled with this. She said she was trying to like her body, but it feels like a losing battle because the fact of the matter is, she is in a bigger body.   We addressed a lot in our conversation, including a lot...

Once upon a time there was a girl who thought too much protein would make her look like The Rock.    Then she drank the protein juice (literally... there were lots of protein shakes) and she never looked back. What she didn’t know then (that she knows now) is that protein provides a continuous stream of amino acids to the body that builds not just muscles, but also builds enzymes, hormones and powerful neurotransmitters. This synergistic combination maintains healthy hair, skin, and nails...

Welcome to day four of the Routine Reset Challenge! We have accomplished so much already this week. If you have been following along, welcome back! And if you're just now joining, my name is Jess, I am really glad you are here because today’s episode is a great place to start.   Today, we are talking about how to stack and simplify your supplement routine for effortless compliance - and why this supplement habit hack and stack is so important! By the end of today’s mini episode you'll be...

How do I manage to wake up daily at 4:15 AM... with a smile?!?!? I learned to sync up my circadian rhythm, with my metabolism, based on my biofeedback.    Your circadian rhythm is your body’s natural 24-hour sleep/wake cycle. This natural body clock is synchronized with your external environment through cues like exposure to light, and the timing of your meals. In today's Routine Reset Challenge we are setting you up for circadian rhythm success!    To learn more about how a circadian rhythm...

Should you eat on a schedule? I don’t prefer the word should, so first things first, let’s reframe this question: Is it helpful to eat on a schedule?    As a sports and eating disorder dietitian, I have found scheduling meals, especially in your initial empowered eating stages, can be extremely beneficial.   Here is why: Sometimes our hunger and fullness cues are off and we need to reset them. We either get too busy, and skip meals and snacks, or we only eat when starving. And when we...

Hello friend! It's time to kick off the Routine Reset Challenge, are you ready? I know this season can feel a bit crazy, so my goal for today is to help you get back in the drivers seat of your life, so you can reignite your goals for healthy living and empowered eating, for the season ahead.    With the change of seasons, it's important to take the time to stop and reevaluate our priorities. As we identify what is most important to us in this new season, we can then be mindful of any shifts...

You know that moment when you realize you're not taking on the day, but rather, the day is taking on you?! This realization happens when we find ourself operating in an environment of chaos, lacking the grounding rhythm of a schedule, and feeling pulled in too many directions.    While we may not be able to control every aspect of our time or schedules in each ever-changing season of life, research shows that we can feel more resilient, and better able to manage these changes, when our...

Compliments are not mere words of flattery; they hold immense power to positively impact our self-esteem and body image. Today- we will delve into the scientifically supported benefits of accepting and giving compliments and unpack how the influence of compliments on our self-perception can help us harness their potential to cultivate a healthier and more positive sense of self.   Now I know there is great value in internal validations. Someone can say to you over and over again that you are...

In recent years, concerns regarding the safety of aspartame, a widely used artificial sweetener, have gained attention. Claims have recently emerged suggesting that aspartame may be linked to the development of cancer. In this episode, we will explore the current scientific evidence surrounding this topic and discuss the latest findings that shed light on whether aspartame is a possible carcinogen.   Understanding Aspartame: Aspartame is an artificial sweetener commonly used as a sugar...

Have you ever seen the number on the scale and had a freakout moment?   You are not alone! The scale is an emotionally charged little device for so many women. Today we are breaking down 5 ways you mistakenly label that number as "bad" and dive into what is actually happening. We also cover why you should or shouldn't weigh yourself and how to do so in a productive way if you do use a scale.  To learn more about how to use the scale efficiently (or not at all) and how to understand...

Have you ever felt like something was missing from your health journey? You can get started, but none of the changes seem to stick.  Today on the show I am talking with Faith-Based Holistic Health Coach, Robin Rhine McDonald about the magic that happens when faith meets food freedom.  Robin is a proud mom and wife with a passion for supporting and empowering Jesus-loving women to gain true health while losing weight through her sustainable, grace-based process. She loves to help women ditch...

Can I really hit my goals without tracking? Is it diet culture-y to track macros?  What if I have tracking trauma?   Such great questions and today I am going to break them down for you! The honest answer? It depends. So instead of a quick Instagram graphic answering this loaded question, we are having a discussion along with a few question prompts to guide your empowered eating journey.  For more information on the Empowered Eating Method check out my FREE workshop: How to Eat Intuitively...

Stephanie Shaw is a health & wellness speaker, course creator, and host of the podcast Hello, Hot Flash. An educator by nature, Stephanie took the strategies she implemented to recover from a two-year illness and turned them into a nutrition coaching and online education business where she teaches midlife women how to manage their hormones so they can have more energy and slow the aging process. Stephanie shares her journey from medical mayhem to total body trust and how she used...