Sturdy Girl

Jess Heiss
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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.

  1. 28/11/2025

    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.

    13 min

  2. 21/11/2025

    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.

    28 min

  3. 14/11/2025

    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.

    18 min

  4. 07/11/2025

    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.

    14 min

  5. 31/10/2025

    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, 1997 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.

    16 min

  6. 24/10/2025

    68. What 'I Feel Fat' Really Means

    Ever catch yourself saying “I just feel fat”? You’re not alone — and you’re also not actually describing your body. In this episode, Jess breaks down what that phrase really means, why our brains default to body-bashing language, and how to decode the emotion underneath it. You’ll learn about the psychology of body-image disruptions, body talk, and emotional regulation, plus three sturdy, practical strategies to help you respond with compassion instead of criticism. Because “fat” isn’t a feeling — it’s a story your brain tells when something else needs attention. In this episode: Why “I feel fat” often follows emotional or situational triggersWhat research says about body talk and body-image fluctuationsA 4-step “Sturdy Translation Practice” you can start using todayThree sturdy strategies: translate your body talk, move to process emotions, and reality-check your body perceptionsReferenced research: Cash, T.F. (2008). Cognitive-Behavioral Perspectives on Body ImageFredrickson, B.L. & Roberts, T.A. (1997). Objectification TheoryPiran, N. & Teall, T. (2012). Body Connection & Body Image DisruptionsTylka, T.L. & Wood-Barcalow, N.L. (2015). Body Appreciation Scale–2Hall, K.D. et al. (2016). Body Fat Change DynamicsBatra, P. et al. (2015). Hormonal & Fluid Changes Across the Menstrual CycleSawka, M.N. et al. (2007). Water Retention & Hydration PhysiologyOrbé-Austin, L. (2018). “When We Say We Feel Fat…” Psychology TodaySend 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.

    16 min

  7. 17/10/2025

    67. Body Positive Cliches Vs Self-Compassion

    Tired of being told to “just love your body”?  In this episode, Jess unpacks why body-positive slogans often fall flat — and what the research actually says helps you build a more peaceful, realistic relationship with your body. You’ll learn the difference between body positivity (the movement) and positive body image (the mindset), why self-compassion is a more effective approach than toxic positivity, and three practical ways to start treating your body with respect — even on the hard days. 💪 Topics covered:  • The real roots of body positivity (and how it got co-opted)  • What self-compassion actually does for body image  • Why “just love yourself” can backfire  • Three sturdy, science-backed practices you can try this week Referenced research: Raque et al. (2023) – Pathways by Which Self-Compassion Improves Positive Body ImageWollast et al. (2025) – Self-Objectification and Social Media: Role of Self-CompassionCannavò et al. (2024) – Body Surveillance and Self-CompassionBarron et al. (2021) – Fitspiration vs Self-Compassion Content EffectsMills et al. (2022) – Integrating Shame, Positive Body Image, and Self-CompassionBrown, B. (2012) – Daring Greatly: “Shame corrodes the very part of us that believes we are capable of change.”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.

    21 min

  8. 10/10/2025

    66. Who’s Talking in There? The Science (and Practice) of Your Inner Voice

    Ever catch yourself mid-lift arguing with… yourself?  In this episode, Jess digs into the surprisingly powerful science of self-talk — why that inner voice exists, how it shapes your confidence and body image, and three evidence-backed ways to train it so it helps instead of hijacks you. You’ll learn: What self-regulation actually means (and why it matters under the bar and in daily life)Why talking to yourself in the second person (“You’ve got this”) changes your stress responseHow to use self-compassion without slipping into toxic positivityHow your inner dialogue directly affects body image and self-trustThree sturdy tools you can practice this week to start shifting your tone🧠 References Kross, E. et al. (2014). Self-talk as a regulatory mechanism: How you address yourself matters. Journal of Personality and Social Psychology.Neff, K. & Germer, C. (2019). The Mindful Self-Compassion Workbook. Guilford Press.Alderson-Day, B. & Fernyhough, C. (2020). Inner speech and self-regulation: Toward a model of dialogic thinking. Frontiers in 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.

    19 min
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About

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.

Information

  • Creator
    Jess Heiss
  • Years Active
    2023 - 2025
  • Episodes
    74
  • Rating
    Explicit
  • Copyright
    © 2026 Sturdy Girl
  • Show Website
    Sturdy Girl