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  • After a year and a half of working out in my basement, I did something kinda bigā€”I went back to a commercial gym. It wasnā€™t planned, but the second I stepped inside, I realized I had been missing something. The energy. The variety. The feeling of pushing myself in a different way. Today, Iā€™m breaking down why I made the switch and how to know if your workouts are still serving you.

    šŸ”¹ The surprising moment that made me realize I missed the gym.
    šŸ”¹ Why my basement workouts stopped being enoughā€”and how I knew it was time for a change.
    šŸ”¹ The truth about getting stronger: Are your workouts actually challenging you?
    šŸ”¹ The gym vs. home workout debateā€”how to figure out what actually works for you.
    šŸ”¹ Strength training is non-negotiable for meā€”hereā€™s why it should be for you, too.

    If youā€™re lifting weights (or thinking about it), this oneā€™s for you.

    Here's a link to episode 189 that I mentioned in today's episode.

    And if youā€™re ready to stop spinning your wheels with dieting, 1:1 coaching spots are openā€”click here to book a complimentary consult so we can get to know each other and see if coaching is the right fit.

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  • Ever feel like you're constantly running out of time, energy, or focus? Youā€™re not imagining itā€”itā€™s real, and itā€™s why you feel stretched so thin. In this episode of The Diet Diaries, I break down the time, energy & attention "pie"ā€”a powerful visual to help you understand where your resources are going (and why youā€™re feeling so drained).

    šŸ”¹ Why your time and energy are finite (but you treat them like theyā€™re unlimited)
    šŸ”¹ The sneaky drains stealing your focusā€”without you even realizing it
    šŸ”¹ How to reallocate your resources so you can actually make the changes you want

    This is the mindset shift no one teaches you (but should). Plus, I share a simple way to map out your own pie and start making shifts today. Press play and letā€™s get into it.

    And here's the link to your free Attention Audit worksheet!

    If you're not on my email list and want to be so you can get all the details about the 1:1 coaching spots opening up this week, add your name here.

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    Klicka här för att uppdatera flödet manuellt.

  • This week, Iā€™m tackling something pretty big: the idea that just because you think it doesnā€™t mean itā€™s true.

    Sounds simple. But it isnā€™tā€¦which is why weā€™re talking about it!

    Because when it comes to food, your body, and all those self-critical thoughts, this concept can change everything.

    Ever caught yourself thinking, I look disgusting or I canā€™t wear this? What if those were just stories your brain was tellingā€”and you didnā€™t have to listen? This episode breaks down how to separate yourself from the constant stream of negativity and start showing up in alignment with your values instead.

    Hereā€™s a sneak peek at what weā€™ll cover:

    Why your brain loves to confuse thoughts with facts (and how to stop falling for it).The easiest first step to stop self-critical thoughts from running your day.How to turn down the volume on the stories that keep you stuck in the vicious cycle

    P.S. If youā€™re not on the email list yet, what are you waiting for? Iā€™m offering a special rate for 1:1 coaching only for folks on this list because I appreciate you so much. So add your name here and come get even more personal stories, free coaching and helpful resources I love and use personally.

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  • Letā€™s get real: Itā€™s not the what thatā€™s holding you backā€”itā€™s the how.

    You say you want to or need to:

    Eat more protein.Work out more.Spend less time doom-scrolling on your phone.

    But without a clear how, youā€™re stuck. Spinning your wheels. Getting frustrated. Feeling like youā€™re failing when really, you just donā€™t have a plan.

    In this episode of The Diet Diaries, Iā€™m breaking down:

    Why your "how" is the missing link between where you are and where you want to be.How to uncover your how so you can stop winging it and start crushing it.What to do when you realize you donā€™t have a plan (spoiler: itā€™s not about trying harder).

    If youā€™re tired of feeling like nothing is changing, this is the episode for you.

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  • In todayā€™s episode, Iā€™m diving into the uncomfortable truth about what it really costs to chase that magic number on the scale. If youā€™ve ever thought, ā€œIā€™m happiest at this weight, but itā€™s impossible to stay there,ā€ then buckle upā€”this is for you.

    Weā€™re breaking down why sacrificing your mental and emotional well-being for a clothing size or scale number isnā€™t just unsustainableā€”itā€™s robbing you of true happiness. Iā€™ll share what it means to find your best weight, where food feels easy, your mind feels free, and your body feels good.

    āœØ What youā€™ll hear:
    * Why ā€œhappinessā€ tied to a number is a lieā€”and whatā€™s actually keeping you stuck.
    * The red flags that signal your weight loss approach isnā€™t sustainable.
    * How to finally feel at ease around food without tracking every bite.
    * What it really takes to align your goals with your values (hint: itā€™s not another diet).

    And, come join me for Coaching Office Hours this Friday Jan 17 from 10-1130am EST. Come get your questions answered (for free) by someone you trust instead of watching another what I eat in a day Tik Tok video and hoping for the best. Sign up here! (its free!)

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  • Kicking off year 5 of The Diet Diaries today!

    So many of us create these perfect plans for eating better, exercising more, or making any kind of change. And then life happens. You miss the grocery store, work gets crazy, or your kids need you, and suddenly, your plan goes out the window. Without a backup, itā€™s easy to fall into the all-or-nothing trap, swinging between doing everything and doing nothing. Sound familiar?

    In this episode, Iā€™m sharing:

    Why a backup plan is the secret to consistency and staying on track long-term.How I work with my clients to identify potential obstacles ahead of time.Real-life examples of backup plans for food (like keeping frozen smoothie ingredients on hand) and workouts (a pre-planned 5-minute session for busy days).Why small efforts, even just ā€œ0.01,ā€ add up over timeā€”and how this mindset shift can change everything.


    If youā€™re working on New Yearā€™s resolutions or trying to build healthier habits, this episode will help you feel prepared and confident no even when life gets lifey.

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  • In this episode, Iā€™m joined by Dr. Tawny Kross, a physical therapist specializing in chronic pain who offers virtual services for clients across the globe. Tawnyā€™s expertise and unique approach focus on understanding pain through a whole-person lens: integrating the mind, body, and emotional experience.

    We dive into the powerful connection between chronic pain and body imageā€”how the stories we tell ourselves, societal pressures, and even the language of healthcare providers can influence both physical pain and how we perceive our bodies.

    Some highlights from our conversation:

    The surprising parallels between chronic pain and body image strugglesWhy 90% of Tawnyā€™s work is focused on the "intangible" mental and emotional factors behind painHow stress impacts pain, eating behaviors, and our relationship with foodRebuilding the mind-body connection to support healingSimple tools to start noticing and naming your bodyā€™s responses to stress and self-talkIf youā€™ve ever struggled with chronic pain or body image, this episode will help you feel seen and offer insights into creating more compassion and connection with your body.

    Dr. Tawny Kross is the founder of RSR (Ready, Set, Rewire) which is the program she developed to take women with chronic stress, pain and inflammation, out of pain and survival mode, so that they can thrive and live an active lifestyle they love.

    She graduated with her Doctorate in Physical Therapy from Duke University in 2013. Her journey as a chronic pain specialist and coach evolved from nearly a decade of practice at a Veteran's Hospital. Because of the complex histories, physical and sexual traumas many Veterans have, in order to better serve and help them heal from chronic pain, Dr. Kross grew her practice, knowledge and breadth of expertise to include nutrition; hypnosis; guided imagery; mindfulness; pain neuroscience education; breathwork; mind-body practices and more.

    When she's not working on all things related to chronic pain, she enjoys church; hikes with her two kids and husband; exercise (weight lifting, tennis or running); playing boardgames; reading sci-fi fantasy books; or trying to come up with really bad (or...maybe they're REALLY good) Mom jokes.


    Connect with Tawny (and you can DM her for a free meditation!)

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  • Hey everyone, I had a totally different episode planned for today, but this topic has been living rent-free in my brain. So here we go...a stylist I follow on Instagram had a tummy tuck, and her journey sparked some big questions about body image and our obsession with "fixing" ourselves.

    Why do we chase after the idea of looking like we've never aged, had kids, or lived life?Where do we draw the line between personal choice and societal pressure?I dive into my own experiences, including a nose job at 16, and how Iā€™ve navigated similar decisions.


    This is a raw, honest conversation about the expectations we place on ourselvesā€”and each otherā€”to look a certain way. No judgment, just curiosity and awareness.
    Iā€™d love to hear your thoughts on this one. Let's keep the conversation going!

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  • Hey there. This weekā€™s episode is all aboutā€¦breakfast. Yup, the meal weā€™ve been told for years is the ā€œmost important of the dayā€ā€”but not for the reasons you might think.

    Weā€™re diving into:

    Why eating as little as possible at breakfast might actually backfireā€”big time.The sneaky way under-eating in the morning impacts your hunger, cravings, and even your choices later in the day.How making a single change to my breakfast transformed not just my mornings but my whole relationship with food.

    This isnā€™t about forcing you to eat breakfast if youā€™re not a morning eaterā€”but if youā€™re someone who skimps on breakfast to ā€œsave calories,ā€ this might be a game changer for you.

    Iā€™ve got 2 coaching spots open and Iā€™m offering them at a loyalty rate of $300/month. Rates are going up in January so this is the last time Iā€™ll ever offer this rateā€”a great time to start if youā€™ve been thinking about it! Click here to book a consult.

    Grab your coffee (or your breakfast bowl) and hit playā€”this oneā€™s full of insights you didnā€™t know you needed. šŸŒŸ

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  • Hey, everyone! Todayā€™s episode is a little differentā€¦itā€™s about my dog, Joey, and what it was like to pick her up after 4 weeks of obedience training. Think thereā€™s a connection to food here? You bet there is.

    Iā€™m sharing the surprising parallels learning how to implement her obedience training has to learning new habits and skills, especially around food.

    Hereā€™s a peek at what we cover:

    What it feels like to be a beginner againā€”the overwhelm, the frustration, and the reality of learning something brand new.Why practice matters more than perfection, and how ā€œreal lifeā€ application always looks messier than the ideal scenarios.How to go slow and break things down, focusing on whatā€™s most relevant instead of trying to do it all at once.The truth about progress: itā€™s not linear, and even when things donā€™t go perfectly, youā€™re still learning.My favorite analogy for behavior change and why it takes longer than we want it toWhy keeping going is more important than getting it right


    Whether youā€™re working on leash training your dog (hi, Joey!) or trying to build a new habit around food or exercise, I think youā€™ll love this episode! this episode is packed with insights, real-life examples, and a little humor to help you navigate the ups and downs of the process.

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  • Weā€™re back with episode 205. This week, Iā€™m diving into a holiday classicā€¦ no, not pumpkin pieā€”food pushing. You know the moment: youā€™re at the table, already feeling full, and someone insists, ā€œYou HAVE to try this! I made it just for you!ā€

    You have no interest in whatever theyā€™re offering but you also feel guilty and donā€™t want to be rude. Soā€¦what do you do? The answers are in this episode:

    Why food pushing happens and why it feels so hard to say no.How to set boundaries that work for youā€”without completely offending your Aunt Linda and her famous pie.Scripts and strategies for real-life scenarios, like taking a ā€œmiddle-groundā€ approach How to prioritize your own comfort while navigating othersā€™ feelings (yes, itā€™s possible!)


    The last thing you need is to feel guilty for not eating someoneā€™s casserole OR feel like crap because you forced yourself to eat another slice of pie you didnā€™t really want. Listen in and learn some skills to make this your most guilt free holiday yet.

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  • In this episode, Iā€™m talking about one of my favorite concepts: the often overlooked value of small, consistent actionsā€”and how this connects back to your struggle with the all or nothing mindset around food.

    Weā€™ll dive into why consistently doing the smallest possible thing can have a much bigger impact than trying to do the giant changes with quick, dramatic results.

    Hereā€™s a sneak peek at whatā€™s inside this episode:

    My favorite analogy to show why even a 0.01% effort countsā€”and why doing nothing just keeps you stuck.How to swap the ā€œWhy bother?ā€ mindset for ā€œWhatā€™s one small thing I can do right now?ā€Real-life examples to help you make small, manageable changes around food, movement, and even self-talk.Why trying to change everything at once usually backfiresā€”and how to pick one simple thing to focus on.


    If youā€™re tired of feeling like you have to do it all to see results, this episode is for you. Letā€™s break down those big, overwhelming goals and find small, doable steps that actually add up.

    And itā€™s not too late to join Photo Freedom! My holiday gift to you: stop obsessing over how you look in photos and letting a ā€œbadā€ picture send you into an emotional spiral. Click here.

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  • How often do you find yourself caught in the all-too-familiar cycle with dessert? You crave it, you enjoy itā€¦ and then, almost immediately, youā€™re left feeling overstuffed and guilty. Sound familiar? In this episode, Iā€™m talking about a small yet powerful shift that could completely change your experience with dessert, empowering you to enjoy sweets without the uncomfortable aftermath.

    Hereā€™s what Iā€™ll be covering:

    The surprising reason why dessert can feel so hard to control (hint: itā€™s not about willpower!)A simple strategy to help you enjoy dessert without feeling overstuffed or regretfulPractical ways to navigate holiday sweets while still feeling good in your body


    And if youā€™re feeling stressed about holiday photos, join Photo Freedom. Itā€™s my holiday gift to you: five days, five practical lessons to help you feel less stressed about how you look in photos. .

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  • In Episode 202 of The Diet Diaries, Iā€™m offering a new take on an old cliche: less is more. How do we take that concept and make it relevant to behavior change? Weā€™re so used to that ā€œall-or-nothingā€ mindset, especially around food and exercise, but Iā€™m sharing why that approach just never works. Instead, Iā€™ll talk about the power of focusing on one small thing at a time to create real, lasting changeā€”without burnout.

    Hereā€™s a little preview of what weā€™ll cover:

    How the all-or-nothing approach usually backfires (and what to do instead)How to choose just one thing to focus onā€”and actually stick with itThe surprising math of consistency and how small actions add up over time


    If youā€™re ready to break the cycle of doing too much too fast and find a sustainable way forward, this episode will give you the insights to start making real progress.

    I also share all the info for my new holiday freebie, Photo Freedom! A 5 day mini course to help you feel more confident taking and sharing photos this holiday season (and beyond). Sign up here.

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  • In this episode of The Diet Diaries, Iā€™m thrilled to have Conni Jespersen, an educational stylist and founder of Art in the Find, joining me. I have learned so much from Conni over the last 6 months and I am so grateful to have her on the podcast! We are getting into the real impact that getting dressed has on how we feel in our bodies ā€” and itā€™s about so much more than just clothes.

    A sample of what youā€™ll hear:

    Why getting dressed can shift your mood and boost your confidence, especially when nobody is watchingThe emotional baggage hiding in our closets ā€” and how to stop the cycle of mindless shopping.How to actually shop your own closet and breathe new life into pieces you already own.Why ā€œflatteringā€ clothes arenā€™t the answer, and what you should focus on instead to feel great.Simple steps to create a wardrobe that works for your real life and makes you feel like the best version of you.

    If youā€™ve ever stood in front of your closet feeling lost or frustrated, this episode is packed with the mindset shifts and practical tips you need to start loving what you wear ā€” and how you feel in it.

    Connect with Conni

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  • Welcome to the 200th episode of The Diet Diaries! šŸŽ‰

    In this episode, Iā€™m reflecting on how we got hereā€”why I started the podcast, how itā€™s evolved, and why Iā€™ve stuck with it for four years.

    (Spoiler: itā€™s not about the numbers. Itā€™s about showing up and making sure you never feel alone in your journey with food, body image, and all the tough stuff that comes with it).

    Iā€™m also diving into what consistency looks like over the course of 4 years, how I come up with content when inspiration runs dry, and why even the tiniest steps forward are always better than doing nothing. I also share what keeps me motivated to show up every week, even when itā€™s hard.

    Most importantly, thank you for being hereā€”whether itā€™s your 200th episode or your first. Hereā€™s to the next 200!

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  • Here we are again, back at Halloween. The time of year when everyone starts to panic about feeling out of control around food and gaining weight. First Halloween candy then rolling right into the holidays.

    So today Iā€™m sharing some simple ways to enjoy the candy without feeling guilty and how to shift the narrative from ā€œI have no self-controlā€ to ā€œI just need to practice these skills.ā€

    Why Halloween candy hits different than regular candyā€”and why thatā€™s okayThe difference between guilt and shame when it comes to food.Simple, practical tips to enjoy your favorite treats without feeling like you need to ā€œearnā€ them.How to handle having candy in the house without going into a ā€œfuck itā€ spiral.A mindset shift you can use when those negative thoughts start creeping in.

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  • Iā€™m kind of surprised I havenā€™t talked about this yet ā€” but here we are, diving into food noise. If youā€™ve ever been consumed with thoughts about food, what youā€™re eating, when youā€™re eating, or even trying not to eat, this episode is for you.

    With the rise of GLP-1 meds, this term is everywhere right now, but thereā€™s so much more to it than what you can get from a split second IG story.

    Hereā€™s what I cover:

    Food noise 101: What is it really, and why is everyone talking about it now?My personal struggle: How food noise consumed me and why it doesnā€™t anymoreFood noise isnā€™t bad: It's not something to ā€œfix.ā€ We live in a world where food is everywhere ā€” it's normal to think about it. But when it gets loud? Thatā€™s where the work comes in.You donā€™t need more willpower: Why white-knuckling it around food never works (and actually makes things worse).Skills > diets: The real tools that help you turn the volume down on food noise ā€” and no, itā€™s not cutting out carbs or sugar.GLP-1 meds and food noise: How they can help, but why they arenā€™t a magic fix, and the work you still need to do even if youā€™re on them.Stop the restriction cycle: How telling yourself ā€œnoā€ is actually making the food noise louder.


    If youā€™re sick of food taking up all this mental space, this episode will give you the tools to finally quiet that noise. got this ā€” and Iā€™m right here with you.

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  • In this weekā€™s episode, I sit down with my friend and colleague Emma Jack, a physiotherapist, coach, and endometriosis warrior. Emma has spent 25 years navigating life with undiagnosed endometriosis, and sheā€™s here to share her incredibly personal journey in hopes that even one person who is struggling with this disease (or any undiagnosed condition) feels seen and supported.

    From the struggles with misdiagnosis to the relief she found through excision surgery, we dive deep into how this chronic illness affected every part of her lifeā€”from her body image to her relationship with food.

    Emmaā€™s story is about resilience and self-advocacy, and itā€™s filled with lessons that will connect with youā€”whether youā€™re dealing with chronic pain, frustrated with medical care, or struggling to trust your body again.

    Hereā€™s a sneak peek at what we discuss:

    How years of undiagnosed illness can impact your confidence, body image, and relationship with foodEmmaā€™s journey from gaslighting herself to finding answersā€”and how she reconnected with her bodyThe unexpected ways her surgery has given her back her freedom (and her jeans!)Why itā€™s crucial to trust your own body and advocate for your health, even when doctors donā€™t have all the answers


    Iā€™m so excited to share this conversation with you. There is no greater feeling than being connected to someone who has been through what youā€™ve been throughā€”and thatā€™s what this episode is all about.



    _____________________________________

    Emma is a certified sport and orthopaedic physiotherapist and owns her own private practice, Press Play Physiotherapy and Pilates in London, Ontario and she's travelled the world as a lead therapist with the Canadian Womenā€™s Hockey Team.

    While these accomplishments bring a sense of pride, Emma also acknowledges that they also contributed to feelings of intense anxiety, chronic stress, numerous health issues, and deep burnout.

    Emma has since transformed her clinical practice and life in recent years to ensure that her achievements no longer define her. She now dedicates much of her time to working as a certified coach, helping other women in healthcare show up fully for their lives and careers in a way that feels authentic, sustainable, and, most importantly, fun!

    Connect with Emma

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  • This week, we're diving into a topic that can feel confusing and stressfulā€”reading nutrition labels. If you've ever felt overwhelmed by the numbers or used them to reinforce restrictive eating habits, this episode is for you.

    We're stripping away the emotional baggage and getting down to the basics: how to use labels as a tool for understanding what's in your food, without judgment.

    I break down why labels matter, especially when it comes to things like portion size, protein, and calories.

    But more importantly, I explain how to look at this info from an objective place, focusing on what your body needs rather than what you think you should restrict.

    Whether you're trying to make sure you're getting enough protein or simply want to understand how foods affect your energy and fullness, this episode is full of practical tips.

    How to read nutrition labels without falling into the trap of labeling foods as ā€œgoodā€ or ā€œbad.ā€The importance of portion awareness and why it matters for protein, calories, and fiber.What calorie-dense actually means and how to use these foods in a way that feels good for your body.The difference between an ā€œefficient protein sourceā€ and a food that just has a little protein.Why weighing certain foods, like peanut butter or pasta, can be a game changer.How to shift your mindset from restriction to abundance using objective information.

    Connect with Jordana
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    Listen to more episodes of The Diet Diaries