Sturdy Girl

73. Who You’re Becoming: Living in Alignment with Your Values

If your habits are the bricks of your life, your values are the blueprint underneath.In this season-closing episode, Jess revisits one of the most powerful tools for building a sturdy life: knowing what matters most — and actually living it. She shares how your values shift with each life season, why alignment feels like an exhale, and how her own have evolved as she steps into parenthood.We’ll cover:What core values really are (and aren’t) — and why they’re not just corporate buzzwordsHow to recognize when you’re living out of alignment (and what your body is trying to tell you)A simple reflection practice to re-evaluate your values for the season you’re inHow to translate your values into real-world decisions, boundaries, and habitsJess’s current core values — presence and curiosity — and how they shape her next chapterReferences:Episode 9 of Sturdy Girl on finding your Core ValuesLink to download core values worksheetBrown, B. (2020). Dare to Lead.Sheldon, K. M. & Elliot, A. J. (1999). Goal striving and self-concordance.Deci, E. L. & Ryan, R. M. (1985). Intrinsic Motivation and Self-Determination in Human Behavior.Kashdan, T. B. & Ciarrochi, J. (2013). Mindfulness, Acceptance, and Positive Psychology.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.

72. Your Future Self Starts Here: How to Build the Bridge Between Intention and Action

You don’t need more motivation — you need a framework that connects your intentions to your actions.In this episode, Jess introduces The BRIDGE Framework, the evidence-based process she uses with coaching clients to help them close the gap between who they are now and who they want to become. Part mindset, part structure, all sturdiness — this is the episode you’ll come back to any time you feel stuck or need a reset.We’ll cover:The six pillars of the BRIDGE Framework and how to apply them in real lifeWhy clarity and self-efficacy matter more than motivationHow to use the minimum effective dose to create consistent progressWhat it means to collect “proof” instead of chasing perfectionHow to evolve your goals with curiosity instead of self-criticismReferences:Episode 9 of Sturdy Girl on finding your core valuesLink to download Core Value WorksheetLink to download BRIDGE WorkbookHershfield, H. E. et al. (2009). Connecting to the future self increases saving behavior.Bandura, A. (1997). Self-Efficacy: The Exercise of Control.Deci, E. L., & Ryan, R. M. (1985). Intrinsic Motivation and Self-Determination in Human Behavior.Gollwitzer, P. M. (1999). Implementation Intentions.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.

71. Body Image and the Holidays: How to Protect Your Peace

Family comments. Food talk. Holiday photos. It’s supposed to be “the most wonderful time of the year,” but for a lot of us, it’s also one of the most triggering.In this episode, Jess shares practical and compassionate ways to protect your peace during the holidays — without missing out on the moments that matter. You’ll learn how to recognize body image triggers, set boundaries that actually work, and re-center on what this season is really about: connection, presence, and joy.We’ll cover:Why emotions are heightened during family gatherings (and how that impacts body image)How to prepare for comments or conversations that throw you off balanceHelpful reframes for food, movement, and self-talk during the holidaysWhat it means to stay grounded in your values when everyone else is spiralingPractical “sturdy strategies” for navigating this season with more ease and compassionReferences:Fredrickson, B. L., & Roberts, T. (1997). Objectification theory: Toward understanding women’s lived experiences and mental health risks. Psychology of Women Quarterly.Festinger, L. (1954). A theory of social comparison processes. Human Relations.Avalos, L., Tylka, T. L., & Wood-Barcalow, N. (2005). The Body Appreciation Scale.Wood-Barcalow, N. L., Tylka, T. L., & Augustus-Horvath, C. L. (2010). “But I like my body”: Positive body image characteristics and a holistic model for women.Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself.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.

70. Busy Isn’t a Badge: How to Stay Sturdy When Life Gets Full

You don’t need more discipline — you need better entry points.In this episode, we talk about what it means to stay sturdy when life gets full — and why lowering the barrier to entry matters more than chasing perfect consistency. You’ll learn how to work with your capacity instead of against it, how “busy” became a badge of honor, and how to use the minimum effective dose to keep your goals alive when energy is low.We’ll cover:Why frequency builds more success than perfection ever couldHow to lower the barrier to entry so showing up feels doable, not dauntingThe difference between full seasons and busy ones — and how to know which you’re inHow to find the minimum effective dose for workouts, habits, and recoveryReal strategies for staying grounded when motivation disappearsReferences:Bellezza, S., Paharia, N., & Keinan, A. (2017). Conspicuous consumption of time: When busyness and lack of leisure time become a status symbol. J. of Consumer Research.Lally, P., et al. (2010). How are habits formed: Modelling habit formation in the real world.Kaushal, N., & Rhodes, R. (2015). Exercise habit formation and its impact on physical activity maintenance.Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans.Wood, W., & Neal, D. T. (2007). A new look at habits and the habit-goal interface.Clear, J. (2018). Atomic Habits.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.

69. Function > Form: Training Your Brain to Notice What Your Body Can Do

What if you stopped judging your body for how it looks — and started appreciating what it can do?This episode explores body functionality appreciation, a research-backed practice that shifts focus from aesthetics to ability. You’ll learn how noticing what your body does builds confidence, self-efficacy, and long-term body image resilience, and how to approach it without slipping into ableism.We’ll cover:The science behind body functionality and why it matters for positive body imageHow self-efficacy and “mastery experiences” boost movement confidenceThree simple, evidence-based ways to start appreciating your body’s functionality todayReferences: Alleva et al., 2018 • Tylka & Piran, 2019 • Lindsay & Lexie Kite, More Than a Body • Bandura, 1997Send 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.