Avsnitt
-
After a year and a half of working out in my basement, I did something kinda bigāI went back to a commercial gym. It wasnāt 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, Iām breaking down why I made the switch and how to know if your workouts are still serving you.
š¹ The surprising moment that made me realize I missed the gym.
š¹ Why my basement workouts stopped being enoughāand how I knew it was time for a change.
š¹ The truth about getting stronger: Are your workouts actually challenging you?
š¹ The gym vs. home workout debateāhow to figure out what actually works for you.
š¹ Strength training is non-negotiable for meāhereās why it should be for you, too.
If youāre lifting weights (or thinking about it), this oneās for you.Here's a link to episode 189 that I mentioned in today's episode.
And if youāre ready to stop spinning your wheels with dieting, 1:1 coaching spots are openāclick here to book a complimentary consult so we can get to know each other and see if coaching is the right fit.Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
Ever feel like you're constantly running out of time, energy, or focus? Youāre not imagining itāitās real, and itās why you feel stretched so thin. In this episode of The Diet Diaries, I break down the time, energy & attention "pie"āa powerful visual to help you understand where your resources are going (and why youāre feeling so drained).
š¹ Why your time and energy are finite (but you treat them like theyāre unlimited)
š¹ The sneaky drains stealing your focusāwithout you even realizing it
š¹ How to reallocate your resources so you can actually make the changes you wantThis 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 letās 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.Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
Saknas det avsnitt?
-
This week, Iām tackling something pretty big: the idea that just because you think it doesnāt mean itās true.
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
Sounds simple. But it isnātā¦which is why weāre 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 canāt wear this? What if those were just stories your brain was tellingāand you didnāt 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.
Hereās a sneak peek at what weāll cover:P.S. If youāre not on the email list yet, what are you waiting for? Iām 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.
Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
Letās get real: Itās not the what thatās holding you backāitās the how.
Eat more protein.Work out more.Spend less time doom-scrolling on your phone.
You say you want to or need to:But without a clear how, youāre stuck. Spinning your wheels. Getting frustrated. Feeling like youāre failing when really, you just donāt have a plan.
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 donāt have a plan (spoiler: itās not about trying harder).
In this episode of The Diet Diaries, Iām breaking down:If youāre tired of feeling like nothing is changing, this is the episode for you.
Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
In todayās episode, Iām diving into the uncomfortable truth about what it really costs to chase that magic number on the scale. If youāve ever thought, āIām happiest at this weight, but itās impossible to stay there,ā then buckle upāthis is for you.
Weāre breaking down why sacrificing your mental and emotional well-being for a clothing size or scale number isnāt just unsustainableāitās robbing you of true happiness. Iāll share what it means to find your best weight, where food feels easy, your mind feels free, and your body feels good.
āØ What youāll hear:
* Why āhappinessā tied to a number is a lieāand whatās actually keeping you stuck.
* The red flags that signal your weight loss approach isnāt 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: itās 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!)Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
Kicking off year 5 of The Diet Diaries today!
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 ā0.01,ā add up over timeāand how this mindset shift can change everything.
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, itās easy to fall into the all-or-nothing trap, swinging between doing everything and doing nothing. Sound familiar?
In this episode, Iām sharing:
If youāre working on New Yearās resolutions or trying to build healthier habits, this episode will help you feel prepared and confident no even when life gets lifey.Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
In this episode, Iām joined by Dr. Tawny Kross, a physical therapist specializing in chronic pain who offers virtual services for clients across the globe. Tawnyās expertise and unique approach focus on understanding pain through a whole-person lens: integrating the mind, body, and emotional experience.
The surprising parallels between chronic pain and body image strugglesWhy 90% of Tawnyās 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 bodyās responses to stress and self-talkIf youāve 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.
We dive into the powerful connection between chronic pain and body imageāhow 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: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!)Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
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 Iāve navigated similar decisions.
This is a raw, honest conversation about the expectations we place on ourselvesāand each otherāto look a certain way. No judgment, just curiosity and awareness.
Iād love to hear your thoughts on this one. Let's keep the conversation going!Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
Hey there. This weekās episode is all aboutā¦breakfast. Yup, the meal weāve been told for years is the āmost important of the dayāābut not for the reasons you might think.
Why eating as little as possible at breakfast might actually backfireābig 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.
Weāre diving into:This isnāt about forcing you to eat breakfast if youāre not a morning eaterābut if youāre someone who skimps on breakfast to āsave calories,ā this might be a game changer for you.
Iāve got 2 coaching spots open and Iām offering them at a loyalty rate of $300/month. Rates are going up in January so this is the last time Iāll ever offer this rateāa great time to start if youāve been thinking about it! Click here to book a consult.
Grab your coffee (or your breakfast bowl) and hit playāthis oneās full of insights you didnāt know you needed. šConnect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
Hey, everyone! Todayās episode is a little differentā¦itās about my dog, Joey, and what it was like to pick her up after 4 weeks of obedience training. Think thereās a connection to food here? You bet there is.
What it feels like to be a beginner againāthe overwhelm, the frustration, and the reality of learning something brand new.Why practice matters more than perfection, and how āreal lifeā application always looks messier than the ideal scenarios.How to go slow and break things down, focusing on whatās most relevant instead of trying to do it all at once.The truth about progress: itās not linear, and even when things donāt go perfectly, youāre 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
Iām sharing the surprising parallels learning how to implement her obedience training has to learning new habits and skills, especially around food.
Hereās a peek at what we cover:
Whether youāre working on leash training your dog (hi, Joey!) or trying to build a new habit around food or exercise, I think youāll 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.Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
Weāre back with episode 205. This week, Iām diving into a holiday classicā¦ no, not pumpkin pieāfood pushing. You know the moment: youāre at the table, already feeling full, and someone insists, āYou HAVE to try this! I made it just for you!ā
Why food pushing happens and why it feels so hard to say no.How to set boundaries that work for youāwithout completely offending your Aunt Linda and her famous pie.Scripts and strategies for real-life scenarios, like taking a āmiddle-groundā approach How to prioritize your own comfort while navigating othersā feelings (yes, itās possible!)
You have no interest in whatever theyāre offering but you also feel guilty and donāt want to be rude. Soā¦what do you do? The answers are in this episode:
The last thing you need is to feel guilty for not eating someoneās casserole OR feel like crap because you forced yourself to eat another slice of pie you didnāt really want. Listen in and learn some skills to make this your most guilt free holiday yet.Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
In this episode, Iām talking about one of my favorite concepts: the often overlooked value of small, consistent actionsāand how this connects back to your struggle with the all or nothing mindset around food.
My favorite analogy to show why even a 0.01% effort countsāand why doing nothing just keeps you stuck.How to swap the āWhy bother?ā mindset for āWhatās one small thing I can do right now?āReal-life examples to help you make small, manageable changes around food, movement, and even self-talk.Why trying to change everything at once usually backfiresāand how to pick one simple thing to focus on.
Weāll 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.
Hereās a sneak peek at whatās inside this episode:
If youāre tired of feeling like you have to do it all to see results, this episode is for you. Letās break down those big, overwhelming goals and find small, doable steps that actually add up.
And itās not too late to join Photo Freedom! My holiday gift to you: stop obsessing over how you look in photos and letting a ābadā picture send you into an emotional spiral. Click here.Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
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, youāre left feeling overstuffed and guilty. Sound familiar? In this episode, Iām talking about a small yet powerful shift that could completely change your experience with dessert, empowering you to enjoy sweets without the uncomfortable aftermath.
The surprising reason why dessert can feel so hard to control (hint: itās 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
Hereās what Iāll be covering:
And if youāre feeling stressed about holiday photos, join Photo Freedom. Itās my holiday gift to you: five days, five practical lessons to help you feel less stressed about how you look in photos. .Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
In Episode 202 of The Diet Diaries, Iām offering a new take on an old cliche: less is more. How do we take that concept and make it relevant to behavior change? Weāre so used to that āall-or-nothingā mindset, especially around food and exercise, but Iām sharing why that approach just never works. Instead, Iāll talk about the power of focusing on one small thing at a time to create real, lasting changeāwithout burnout.
How the all-or-nothing approach usually backfires (and what to do instead)How to choose just one thing to focus onāand actually stick with itThe surprising math of consistency and how small actions add up over time
Hereās a little preview of what weāll cover:
If youāre 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.Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
In this episode of The Diet Diaries, Iām 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 itās about so much more than just clothes.
A sample of what youāll 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 āflatteringā clothes arenāt 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 youāve 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
Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
Welcome to the 200th episode of The Diet Diaries! š
In this episode, Iām reflecting on how we got hereāwhy I started the podcast, how itās evolved, and why Iāve stuck with it for four years.
(Spoiler: itās not about the numbers. Itās 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).
Iām 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 itās hard.
Most importantly, thank you for being hereāwhether itās your 200th episode or your first. Hereās to the next 200!Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
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.
Why Halloween candy hits different than regular candyāand why thatās 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 āearnā them.How to handle having candy in the house without going into a āfuck itā spiral.A mindset shift you can use when those negative thoughts start creeping in.
So today Iām sharing some simple ways to enjoy the candy without feeling guilty and how to shift the narrative from āI have no self-controlā to āI just need to practice these skills.āConnect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
Iām kind of surprised I havenāt talked about this yet ā but here we are, diving into food noise. If youāve ever been consumed with thoughts about food, what youāre eating, when youāre eating, or even trying not to eat, this episode is for you.
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 doesnāt anymoreFood noise isnāt bad: It's not something to āfix.ā We live in a world where food is everywhere ā it's normal to think about it. But when it gets loud? Thatās where the work comes in.You donāt 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, itās not cutting out carbs or sugar.GLP-1 meds and food noise: How they can help, but why they arenāt a magic fix, and the work you still need to do even if youāre on them.Stop the restriction cycle: How telling yourself ānoā is actually making the food noise louder.
With the rise of GLP-1 meds, this term is everywhere right now, but thereās so much more to it than what you can get from a split second IG story.
Hereās what I cover:
If youāre 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 Iām right here with you.Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
In this weekās 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 sheās 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.
How years of undiagnosed illness can impact your confidence, body image, and relationship with foodEmmaās journey from gaslighting herself to finding answersāand how she reconnected with her bodyThe unexpected ways her surgery has given her back her freedom (and her jeans!)Why itās crucial to trust your own body and advocate for your health, even when doctors donāt have all the answers
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 lifeāfrom her body image to her relationship with food.
Emmaās story is about resilience and self-advocacy, and itās filled with lessons that will connect with youāwhether youāre dealing with chronic pain, frustrated with medical care, or struggling to trust your body again.
Hereās a sneak peek at what we discuss:
Iām so excited to share this conversation with you. There is no greater feeling than being connected to someone who has been through what youāve been throughāand thatās 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 Womenās 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 EmmaConnect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries -
This week, we're diving into a topic that can feel confusing and stressfulāreading nutrition labels. If you've ever felt overwhelmed by the numbers or used them to reinforce restrictive eating habits, this episode is for you.
How to read nutrition labels without falling into the trap of labeling foods as āgoodā or ābad.āThe 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 āefficient 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.
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.Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries - Visa fler
