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 buzzwords
• How 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 in
• How to translate your values into real-world decisions, boundaries, and habits
• Jess’s current core values — presence and curiosity — and how they shape her next chapter

References:

• Episode 9 of Sturdy Girl on finding your Core Values
• Link to download core values worksheet
• Brown, 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.

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 life
• Why clarity and self-efficacy matter more than motivation
• How to use the minimum effective dose to create consistent progress
• What it means to collect “proof” instead of chasing perfection
• How to evolve your goals with curiosity instead of self-criticism

References:

• Episode 9 of Sturdy Girl on finding your core values
• Link to download Core Value Worksheet
• Link to download BRIDGE Workbook
• Hershfield, 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.

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 balance
• Helpful reframes for food, movement, and self-talk during the holidays
• What it means to stay grounded in your values when everyone else is spiraling
• Practical “sturdy strategies” for navigating this season with more ease and compassion

References:

• 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.