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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

35:28

Stronger Than You Think: The Sturdy Science of...

Sturdy Girl ·

2025/10/03

Pregnancy and postpartum body image are often framed through loss and “bounce-back” pressure — but the research tells a different story. In this episode of Sturdy Girl, Jess takes you inside the science and lived experience of pregnancy, weaving in surprising findings about body image, mental health, strength training, and the incredible physiological adaptations that prove just how sturdy our bodies really are. Whether you’re pregnant, postpartum, or just navigating a changing body in anothe...

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18:09

64. How to Stop Obsessing Over Your Body (+ Live a...

Sturdy Girl ·

2025/09/26

If you’ve ever felt like body thoughts take up way too much of your brain space, this episode is for you. Body image work isn’t about loving your reflection 24/7 — it’s about learning how to stop obsessing over your body so you can shift your focus back to living the big, rad life you deserve. In this episode, I break down the four research-backed pillars of positive body image — appreciation, respect, functionality, and embodiment — and show you how body image flexibility is the key to...

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13:30

63. BMI is BS (+ Why Health is Way More Complex)

Sturdy Girl ·

2025/09/12

BMI has been used for decades as a quick way to measure “health” — but here’s the truth: it was never designed for individuals. Created in the 1800s by a mathematician and adopted by insurance companies in the 1970s, BMI ignores body composition, genetics, fitness, nutrition, and mental health. Yet it’s still used to label and shame people in ways that often do more harm than good. In this episode of Sturdy Girl, I break down the history of BMI, why it’s a flawed measure of health, and what t...

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16:14

62. What It Really Means to be a Sturdy Human [Season...

Sturdy Girl ·

2025/09/05

We’re back for Season 6 of Sturdy Girl! And we’re kicking things off with a big question: What does it really mean to be a sturdy human? Spoiler: sturdiness isn’t about having defined thigh muscles, perfect confidence, or an unshakable routine. It’s about resilience. It’s about having deep roots and flexible branches — the kind of strength that helps you bend without breaking when life gets messy. In this episode, Jess is breaking down her own evolving definition of sturdiness (from shrinking...

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10:21

61. [STURDY SHORT] The 3 Keys That Improved My Body...

Sturdy Girl ·

2025/05/09

In this bite-sized Sturdy Short, Jess spills the tea on three surprisingly simple things that seriously improved her body image—starting with breaking fashion “rules,” turning down the mind chaos with mindfulness, and learning that self-compassion isn’t just cozy vibes, it’s a power move. If you've been wondering where to start or just need a nudge, there’s a no-pressure “choose one” challenge at the end to help you get out of your head and back into your body—because healing doesn’t have to ...

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20:37

60. What Embodiment Really Means—and Why It Might Be...

Sturdy Girl ·

2025/04/25

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 feel more at home in your body. We’ll break down: ✨ What embodiment actually is (and isn’t) 🧠 The difference between self-objectification and body connection 🔬 The science behind how embodiment improves body image, eating habits, and emotional resilience &nb...

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8:30

59. [STURDY SHORT] The One Thing Holding You Back...

Sturdy Girl ·

2025/04/12

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 their bodies or circumstances. Key points discussed include the pitfalls of waiting for the ideal time, the illusion of waiting for motivation, and the importance of taking small steps aligned with one's values to build momentum. The episode encourages imme...

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16:50

58. What *Actually* Helped Me Ditch the Body Image...

Sturdy Girl ·

2025/04/05

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 accepting body image fluctuations. Jess explains how body image flexibility can reduce distress and disordered eating while improving mental health. She outlines practical ways to develop this skill, such as noticing and naming negative thoughts, using diffusio...

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11:56

57. [STURDY SHORT] Stop Pretending to Love Everything...

Sturdy Girl ·

2025/03/21

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 harmful effects of forced self-love, and practical steps such as curating social media feeds, using realistic affirmations, and practicing sensory awareness to cultivate a healthier body image. Jess emphasizes that our bodies are vessels for experiencing life...

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20:38

56. Unpacking Your Body Image Story: More Ways to...

Sturdy Girl ·

2025/03/14

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 cultural norms on our perceptions of our bodies. Jess provides practical steps to unlearn harmful body image beliefs, including becoming aware of negative thoughts, challenging them, and replacing criticism with curiosity. She emphasizes the importance o...

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8:54

55. [STURDY SHORT] Your To-Do List Will Never Be...

Sturdy Girl ·

2025/03/07

n 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 prioritizing experiences over perfection, finding joy and connections, and the importance of living authentically. She references insights from 'The Top Five Regrets of the Dying' by Brony Ware and '4,000 Weeks' by Oliver Berkman, and shares a personal ane...

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9:05

54. [STURDY SHORT] The Right Kind of Goals: How to...

Sturdy Girl ·

2025/02/28

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 intrinsically rewarding and not influenced by external pressures. Key points include making goals personally meaningful, ensuring they are your own, aligning them with your values, and performing a gut-check to confirm they reflect yo...

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18:08

53. Start Here: A Simple, Effective Guide to...

Sturdy Girl ·

2025/02/21

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. Personal anecdotes from Jess about her journey from obsessive running to powerlifting. Defining and differentiating the four types of body image: perceptual, affective, cognitive, and behavioral. The importance of awareness in recognizing and reframing negative tho...

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18:08

52. What is Real Self-Love? [Season 5 VDay Special!]

Sturdy Girl ·

2025/02/14

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 self-respect, self-trust, and self-compassion as more practical and attainable alternatives. She explains the concept of body image flexibility and the importance of function over appearance, providing actionable tips like reframing self-talk and settin...

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56:47

51. Exploring Embodiment: It Goes Beyond Just Body...

Sturdy Girl ·

2024/12/20

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 embodiment and mental performance consulting, and her personal experiences with body image, disordered eating, and athletic identity. Hannah elaborates on her research around embodiment in athletes and offers insights on maintaining a healthy mental and physic...

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48:32

50. Beyond the Mirror: Tackling Body Image and...

Sturdy Girl ·

2024/12/13

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 becoming a dance teacher and confidence coach. They delve into the impact of constant self-evaluation in the mirror, experiences with body image growing up, and the importance of accepting one's body. Sabrina also provides actionable tips for building ...

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59:00

49. Unapologetic Eating and Body Liberation with...

Sturdy Girl ·

2024/12/06

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 school years filled with diet culture to discovering intuitive eating and recognizing the social justice components of her work. They discuss the process of unlearning diet culture, the impact of allowing and feeling emotions, and the concept of power th...

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52:14

48. Building Confidence and Improving Mental...

Sturdy Girl ·

2024/11/29

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 coach to specializing in mental performance, emphasizing the importance of preparation and control. She discusses her methods for helping athletes of all ages, from youth to adult women's leagues, and provides valuable insights on visualization, self-talk...

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55:22

47. Bouncing Forward: Redefining Motherhood and Body...

Sturdy Girl ·

2024/11/22

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 program, Beyond Birth. She discusses the unrealistic societal pressures of 'bounce back culture,' emphasizes the importance of postpartum support, and introduces the concept of 'bouncing forward.' Claire also shares her personal experiences with pregna...

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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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66 results

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