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PODCAST

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.

health & fitness mental health

All Episodes

44:39

46. How Yoga Can Help Your Body Image and Confidence...

Sturdy Girl ·

2024/11/15

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 appreciate and empower their bodies. The discussion covers the impacts of yoga, particularly yin yoga, on body image and mental health, the significance of mindfulness and meditation, the power of gratitude, and the principles of the law of attraction. They...

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56:05

45. Embracing Food Freedom and Growth Mindset with...

Sturdy Girl ·

2024/11/01

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 coach for women. They discuss her transformation, the principles of her 'Rediscover You' coaching program, and the importance of food freedom, mindful eating, growth mindset, and self-compassion. The episode also highlights the significance of focusing on...

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58:36

44. Essentialism and Purposeful Productivity with...

Sturdy Girl ·

2024/10/25

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. Whether you're looking to boost your personal or professional productivity, this episode offers practical advice and actionable steps to help you succeed.Connect with Melissa HERE.Check out Sturdy Girl apparel HERE.Send Us A Message!So, hit subscribe a...

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56:40

43. Replenish and Restore: Self-Care and Body Image...

Sturdy Girl ·

2024/10/18

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 victims, and her collaborative practice promoting mental health and eating disorder awareness. The episodes emphasize the significance of body image flexibility, the impact of early influences, and the need for self-awareness. They explore various strat...

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51:54

42. Unleash Your Inner Badass with Dana Donnelly

Sturdy Girl ·

2024/10/11

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 personal growth, emphasizing the importance of creating a supportive community for women, especially entrepreneurs. They delve into concepts like 'driftwood' and 'expanders'—terms for seeing others' success as inspiration rather than competition. Dana hig...

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39:50

41. Strong Minds, Strong Bodies with Coach Tara DeLeon

Sturdy Girl ·

2024/10/04

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.Connect with Tara on IG.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

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57:46

40. [Season 4] How to Build Mental Resilience and...

Sturdy Girl ·

2024/09/27

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 of sports psychology. Learn about Erin's academic path, her personal battles with self-care and body image, and how running and endurance sports became a turning point in her life. Erin now focuses on the mental health of female, trans, and non-binary a...

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15:28

39. [STURDY SHORT] How to Stop Taking Life So Seriously

Sturdy Girl ·

2024/08/23

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:The Comfort Crisis, by Michael EasterPLAY by Stuart Brown MDSend Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

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8:23

38. [STURDY SHORT] A Pep Talk For Body Image Spirals

Sturdy Girl ·

2024/08/16

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: Sturdy Girl shirts (our limited edition summer shirts AND the OG's) are on sale! Use code SGSUMMER for 20% off!Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

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19:24

37. The 3 Habits That Saved Me During a Hard Season

Sturdy Girl ·

2024/08/09

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 with every client) and what her current recommended read is. As always, send us a message. We're forever in your corner.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess ...

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37:33

36. From Powerlifting to Marathons with Lexi Brandon

Sturdy Girl ·

2024/08/02

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. Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

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20:00

35. 5 Tips To Get Out of the Comparison Trap

Sturdy Girl ·

2024/07/26

What if I told you that I don' want you to stop comparing yourself to others? *insert side eye emoji* What if I told you that you can use comparison in a way that is actually beneficial? Friend, tune in to this week's episode to learn all about the types of comparison, the harm that it can cause, and 5 actionable tips for getting out of the comparison trap.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay ...

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17:43

34. How to Feel Better In Your Body

Sturdy Girl ·

2024/07/19

Ready to transform your relationship with your body? Join me, Jess, on this solo episode of Sturdy Girl as I uncover the secrets to feeling good in our bodies, especially during those summer months. Fresh from a rejuvenating girls' retreat in Lake Tahoe and inspired by a client's marathon in Colorado, I dive deep into the importance of internal work for achieving true body confidence. We’ll explore the concept of body image flexibility, a powerful tool that helps us maintain a positive view o...

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22:03

33. How To Romanticize Your Life and Find Joy in...

Sturdy Girl ·

2024/07/12

Could finding joy in the mundane transform your life? Join us for an enriching discussion on how to romanticize your life with our special guest host, Lexi, in this episode of Sturdy Girl. We explore the art of appreciating small, often overlooked moments that add magic and meaning to our everyday routines. From the comforting aroma of fresh coffee to the serene tranquility of a sunrise walk with your dog, Lexi offers her valuable insights on cultivating presence and gratitude. We highlight h...

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13:11

32. What Travel Taught Me About Body Image

Sturdy Girl ·

2024/07/05

Traveling has a way of reshaping our views on body image and confidence, doesn’t it? Picture this: my grandparents, who come from a tiny town of just a thousand people, joined us on a whirlwind three-week adventure through France, Greece, and a brief stop in London. Observing my grandma's reactions to the diverse styles, body types, and self-assuredness of people we encountered was nothing short of enlightening. It made me realize that confidence and fashion are incredibly subjective – a trut...

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51:35

31. How To Live Big with Jess Cahill, Adventure Host...

Sturdy Girl ·

2024/06/28

What does it mean to live BIG? What does it mean to have an authentic life? Join Jess as she chats with Jess Cahill, adventure host and online business manager, she chats all things glimmers, true happiness and how much fulfillment comes from saying YES to adventure!Find Jess HERE to learn more.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

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26:35

30. Your Summer Body Image Survival Guide

Sturdy Girl ·

2024/06/21

Ready to conquer summer with confidence and joy? Learn how to embrace the season without letting body image concerns hold you back. This episode of Sturdy Girl offers a Summer Body Survival Guide, packed with practical tips to help you focus on fun and adventure rather than appearance. Say goodbye to those pesky anxieties about body changes and societal pressures, and hello to a vibrant, carefree summer!Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl communit...

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27:03

29. Mirror Talk and Self-Affirmations To Improve Your...

Sturdy Girl ·

2024/06/14

What if you could transform your self-confidence with just a few simple words? In this episode of Sturdy Girl, Jess and Megan explore self-affirmations, especially as we step into a season of more revealing summer attire. We dive into the fascinating psychological effects of positive affirmations and discuss the importance of ensuring they feel authentic and empowering. We reference episode 9 on Core Values. Find it HERE.Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the St...

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9:55

28. [Season 3!] Let's Have A Sturdy Girl Summer

Sturdy Girl ·

2024/06/07

It's Season 3, friends! We are making this season all about #sturdygirlsummer, which means turning the focus away from our appearance, and on to living a big, rad life! We're putting away the puffy coats, and getting out the shorts. We're showing more skin and seeing more skin - and that can be a big body image trigger! Send Us A Message!So, hit subscribe and we'll chat on Friday.Join the Sturdy Girl community on Instagram HERE.Connect with Jess HERE.Stay Sturdy, friends.

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28:03

27. How To Get Out Of A Funk

Sturdy Girl ·

2024/04/12

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