The Movement Diaries

Summer is basically here. Which means less clothes, more skin, more photos and more body noise.  In this episode, I'm unpacking a powerful client convo about how much meaning gets lost the second we start picking apart how we look in a picture. We talk about:How to respond to that gut-punch judgment when you see yourself in a photoWhy our first reaction isn't the full storyA simple question to ask before you even look at the pictureWeddings, vacations, graduations, recitals, pool parties—photos are coming. Let's get ready to see more than just what we look like.Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

In this episode, I unpack a question someone asked me on Instagram—Do you struggle with weight gain?—and explore the nuanced, layered truth behind it after my answer on IG only glazed the surface.We're talking about why weight gain isn't always a bad thing but why it often feels bad, how biology, stress, life phases (hello, menopause), and old food patterns all play a role, and how to sit with the emotional and physical discomfort that weight gain often brings.You'll hear:When weight gain might actually be a good signWhat curiosity (instead of panic) can teach youWhy menopause weight changes are biologically normal AND also still hardHow to find self-compassion when your jeans feel tightIf weight gain feels like a constant battle or brings up panic, this is for you. Can we start asking different questions and stop labeling everything as a problem to be fixed? Let's talk about it. Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

What happens when your body no longer looks, feels, or moves the way it used to—and you didn't get a say in the matter?This week on The Diet Diaries, I'm talking with Veronica Kautz—a breast cancer survivor, wife, sister, mom of two and worker of 2 full time jobs (she's the founder of Scotch Plains City Lifestyle Magazine)—about her experience living in a body that's been through a double mastectomy and breast reconstruction.We talk about:* The grief of losing her breasts* How to advocate for your health*  How her diagnosis impacted her tween daughter * The unexpected feelings after having breast reconstructionThis conversation is raw, honest, and so needed. If you've ever struggled with body image—especially after illness, surgery, or any major physical change—hope you'll listen in. This one's for you.

Structure and flexibility.We always  think we have to choose.You're either a planner or you're go-with-the-flow. But what if the magic actually lives in the middle?In this episode, I'm breaking down:* Why structure without flexibility will eventually burn you out* Why flexibility without structure will leave you spinning your wheels* How these two things work together to create the change you're looking for* What this actually looks like with food, with exercise and across everyday life.Whether you're trying to move your body more, eat better, or just get unstuck, this episode will tell you exactly how to start going after the changes you want to make. Want a clear roadmap for balancing structure and flexibility specific to YOUR life? Book a Power Hour Coaching session.Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

In this episode, I'm sharing the story behind my recent foray in self-tanning (spoiler: it's for Ben's bar mitzvah), and the bigger conversation it sparked about how we see ourselves, especially as summer approaches. This one goes deep into the kind of appearance-based noise so many of us live with all day long... and don't even realize.We're talking about:* The pressure to be “tan enough” to wear white* Why body modification often feels like a necessity, not a choice* What it means to feel like yourself vs. trying to look “better”* How to start noticing and quieting the noise in your head about how you lookThis is not a judgment on tanning or makeup or any of the things we do to change our appearance. It's an invitation to get curious, ask why, and maybe—just maybe—loosen the grip body noise has on your life.And if you want to book a Power Hour session to talk about body noise or anything else you're struggling with as we approach summer, just click here. Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

In this short solo episode, I'm talking about a new way to work together that honestly should've existed a long time ago. If you've ever thought, I wish I could just talk to Jordana—this one's for you. It's called Power Hour Coaching, and it's exactly what it sounds like: no long-term commitment, just a high-impact hour (plus a little more) to get you clarity, strategy, and support.But it's also about something bigger—how we unknowingly carry all-or-nothing thinking into the way we ask for help... and why that's keeping so many of us stuck.In this episode:* Why I created Power Hour Coaching * Who it's for * How one hour can actually be more than enough* What we'll cover, what you'll walk away with, and what ongoing support looks likeYou can book directly using this link—no consult call, no waitlist. Just click and do the thing. Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

What if everything you thought you knew about running—what a runner looks like, why people do it, how it relates back to food and how you feel about your body—was wrong?In this episode, I'm joined by my friend and colleague Meghan Gould, an ultra running coach who helps women train for their first 50K (yes, that's 31+ miles, and no, it's not as wild as it sounds... or maybe it is, but not in the way you think). Meghan shares her journey from post-college burnout and chronic pain to coaching women through massive physical feats—not to lose weight, but to expand what they believe is possible.We talk about:The surprising (and deeply inclusive) culture of ultra runningHow running can heal your relationship with carbs (hi, Sour Patch Kids)Building confidence by stretching your comfort zone—not punishing your bodyWhy running can shift how you show up in your life, way beyond the milesTruthfully, this conversation isn't really about running—it's about reconnecting with your body and understanding how how to trust it, fuel it, and see just how far you can go when you stop trying to get smaller and start getting curious instead.Whether you've never run a mile or you've been running for years, this one will make you think differently about what your body can do—and how good that can feel.Connect with MeghanConnect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

If you're listening, you've probably tracked your food at some point—calories, macros, points. Maybe obsessively. Maybe for a goal. Maybe because it helped you feel in control. But here's the truth: tracking and journaling are not the same thing, and knowing the difference can change everything about how you relate to food.In this episode, I'm breaking down:When and why tracking is helpfulThe five key components of food journaling that reveal what numbers never canHow journaling uncovers the real reasons behind overeating, late-night snacking, and feeling out of controlMy personal take on when to track, when to journal, and how to do either in a way that's actually useful (not soul-sucking)If you've been stuck relying on an app to tell you when and how much to eat—or you're scared to stop tracking because it feels like free falling—this one's for you.Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Ever try something an influencer swore was life-changing — the jeans, the makeup, the hair tutorial — and it just didn't work for you? And instead of thinking “maybe this just isn't for me,” you spiral into “what's wrong with me?”Yeah. Same.Today's episode is a follow-up to last week's convo about influence vs. inspiration — and how easy it is to internalize failure when something “everyone loves” doesn't work for you. Whether it's high-rise jeans, a viral yogurt bowl, or a protein target that feels impossible to hit — the message is the same:You're not the problem.Here's what we get into:Why “must-have” might not mean “must-have for you”How body proportions, preferences, and personality all matter (and why they should)What it looks like to trust yourself instead of doubting your decisionsConnect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

You know that feeling when your feed is flooded with must-have trends, game-changing routines, or life-changing products? Whether it's the latest fashion sale or the "perfect" meal plan, it's so easy to get swept up in the idea that we need something to look good, feel good, or be good enough.But here's the thing—do you even like it? Does it actually work for you?In this episode, I'm peeling back the layers of influence—how it sneaks into what we wear, what we eat, and even how we see ourselves. We're talking about:The sneaky ways consumer culture convinces us we're missing somethingHow to pause and check in before hitting "add to cart" (or overhauling your breakfast)The difference between inspiration and pressure—and how to spot the linePractical ways to stay connected to what truly fits your life, body, and goalsThis isn't about never shopping or ignoring advice—it's about owning your choices so they actually work for you. Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

We've been conditioned to believe that only women in bigger bodies struggle with food and body image—but what if that's completely wrong?In this episode, I'm breaking down why body image issues and disordered eating aren't exclusive to any one body type. You'll hear real stories from women in smaller bodies who still struggle, despite fitting the cultural "ideal." Inside this episode:Why we assume weight loss = happiness (and why it's not that simple)The hidden struggles of women in smaller bodiesWhat photos and your friends' complaints about their bodies reveal about your own beliefsHow to comment about someone's appearance without talking about their size or shapeThis conversation is about more than just food—it's about the way we, as women, see ourselves and each other. If this episode resonates, share it with a friend.Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

You've been conditioned to think weight loss only happens with strict rules, meal plans, and obsessing over every bite. But what if that's not true? What if fat loss could be a side effect of learning to eat in a way that actually works for you—without dieting, restriction, or misery?In this episode, we're diving into:Why traditional diets keep failing you (and it's not your fault)How shifting your focus from rules to skills changes everythingWhy food freedom and fat loss aren't opposites—they go hand in handIf you've ever wondered, Can I actually lose weight without a diet?, this one's for you. Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Ever feel like you're stuck in an endless loop of dieting rules, tracking, and feeling like you're either winning or totally failing? You're not the only one. And the good news is there's another way—and it starts with three simple words: Experimentation, Curiosity, and Practice.In this episode, I break down why these words are the foundation of real, lasting change. You'll learn:

This is might be the most personal, vulnerable episode I've ever recorded. I went back and forth about whether to even share it, but here we are. Today I'm getting really candid on the biggest struggles I face in my coaching business—what makes it feel like shouting into the void, why social media isn't the answer, and the challenge of doing work that doesn't fit the flashy, quick-fix narrative.I love what I do. I believe in it with every fiber of my being. But here's the reality—my work isn't flashy. It's not about dramatic before and afters or quick-fix solutions. It's about deep, lasting change, and that's a much harder sell in a world obsessed with instant results.In this episode, I open up about:

This episode is one for the books. I rarely bring on guests, and when I do, it's because I know their story will hit home in a big way. Today, I'm sitting down with Stephanie Brinker—a former client, mom of two daughters, and someone who has completely transformed the way she thinks about food, fitness, and body image.We dive into:

After a year and a half of working out in my basement, I did something kinda big—I went back to a commercial gym. It wasn'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, I'm breaking down why I made the switch and how to know if your workouts are still serving you.

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

This week, I'm tackling something pretty big: the idea that just because you think it doesn't mean it's true. Sounds simple. But it isn't…which is why we'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 can't wear this? What if those were just stories your brain was telling—and you didn'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.Here's a sneak peek at what we'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 cycleP.S. If you're not on the email list yet, what are you waiting for? I'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. Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Let's get real: It's not the what that's holding you back—it'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, you're stuck. Spinning your wheels. Getting frustrated. Feeling like you're failing when really, you just don't have a plan.In this episode of The Diet Diaries, I'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 don't have a plan (spoiler: it's not about trying harder).If you're tired of feeling like nothing is changing, this is the episode for you. Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

In today's episode, I'm diving into the uncomfortable truth about what it really costs to chase that magic number on the scale. If you've ever thought, “I'm happiest at this weight, but it's impossible to stay there,” then buckle up—this is for you.We're breaking down why sacrificing your mental and emotional well-being for a clothing size or scale number isn't just unsustainable—it's robbing you of true happiness. I'll share what it means to find your best weight, where food feels easy, your mind feels free, and your body feels good.✨ What you'll hear:* Why “happiness” tied to a number is a lie—and what's actually keeping you stuck.* The red flags that signal your weight loss approach isn'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: it'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!)Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule 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!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, it's easy to fall into the all-or-nothing trap, swinging between doing everything and doing nothing. Sound familiar?In this episode, I'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 “0.01,” add up over time—and how this mindset shift can change everything.If you're working on New Year's resolutions or trying to build healthier habits, this episode will help you feel prepared and confident no even when life gets lifey.Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

In this episode, I'm joined by Dr. Tawny Kross, a physical therapist specializing in chronic pain who offers virtual services for clients across the globe. Tawny'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 image—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 Tawny'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 body's responses to stress and self-talkIf you'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!)Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule 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 I've navigated similar decisions.This is a raw, honest conversation about the expectations we place on ourselves—and each other—to look a certain way. No judgment, just curiosity and awareness.I'd love to hear your thoughts on this one. Let's keep the conversation going!Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Hey there. This week's episode is all about…breakfast. Yup, the meal we've been told for years is the “most important of the day”—but not for the reasons you might think. We're diving into:Why eating as little as possible at breakfast might actually backfire—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 isn't about forcing you to eat breakfast if you're not a morning eater—but if you're someone who skimps on breakfast to “save calories,” this might be a game changer for you.I've got 2 coaching spots open and I'm offering them at a loyalty rate of $300/month. Rates are going up in January so this is the last time I'll ever offer this rate—a great time to start if you've been thinking about it! Click here to book a consult. Grab your coffee (or your breakfast bowl) and hit play—this one's full of insights you didn't know you needed.

Hey, everyone! Today's episode is a little different…it's about my dog, Joey, and what it was like to pick her up after 4 weeks of obedience training. Think there's a connection to food here? You bet there is.I'm sharing the surprising parallels learning how to implement her obedience training has to learning new habits and skills, especially around food.Here's a peek at what we cover:What it feels like to be a beginner again—the overwhelm, the frustration, and the reality of learning something brand new.Why practice matters more than perfection, and how “real life” application always looks messier than the ideal scenarios.How to go slow and break things down, focusing on what's most relevant instead of trying to do it all at once.The truth about progress: it's not linear, and even when things don't go perfectly, you'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 rightWhether you're working on leash training your dog (hi, Joey!) or trying to build a new habit around food or exercise, I think you'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.Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

We're back with episode 205.  This week, I'm diving into a holiday classic… no, not pumpkin pie—food pushing. You know the moment: you're at the table, already feeling full, and someone insists, “You HAVE to try this! I made it just for you!” You have no interest in whatever they're offering but you also feel guilty and don't want to be rude. So…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 you—without completely offending your Aunt Linda and her famous pie.Scripts and strategies for real-life scenarios, like taking a “middle-ground” approach How to prioritize your own comfort while navigating others' feelings (yes, it's possible!)The last thing you need is to feel guilty for not eating someone's casserole OR feel like crap because you forced yourself to eat another slice of pie you didn't really want.  Listen in and learn some skills to make this your most guilt free holiday yet. Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

In this episode, I'm talking about one of my favorite concepts: the often overlooked value of small, consistent actions—and how this connects back to your struggle with the all or nothing mindset around food. We'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.  Here's a sneak peek at what's inside this episode:My favorite analogy to show why even a 0.01% effort counts—and why doing nothing just keeps you stuck.How to swap the “Why bother?” mindset for “What's one small thing I can do right now?”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 backfires—and how to pick one simple thing to focus on.If you're tired of feeling like you have to do it all to see results, this episode is for you. Let's break down those big, overwhelming goals and find small, doable steps that actually add up.And it's not too late to join Photo Freedom! My holiday gift to you: stop obsessing over how you look in photos and letting a “bad” picture send you into an emotional spiral. Click here. Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule 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 it… and then, almost immediately, you're left feeling overstuffed and guilty. Sound familiar? In this episode, I'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.Here's what I'll be covering:The surprising reason why dessert can feel so hard to control (hint: it'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 bodyAnd if you're feeling stressed about holiday photos, join Photo Freedom. It's my holiday gift to you: five days, five practical lessons to help you feel less stressed about how you look in photos. .Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule 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, I'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?  We're so used to that “all-or-nothing” mindset, especially around food and exercise, but I'm sharing why that approach just never works. Instead, I'll talk about the power of focusing on one small thing at a time to create real, lasting change—without burnout.Here's a little preview of what we'll cover:How the all-or-nothing approach usually backfires (and what to do instead)How to choose just one thing to focus on—and actually stick with itThe surprising math of consistency and how small actions add up over timeIf you'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.Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule 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, I'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 — and it's about so much more than just clothes.A sample of what you'll hear:Why getting dressed can shift your mood and boost your confidence, especially when nobody is watchingThe emotional baggage hiding in our closets — 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 “flattering” clothes aren'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 you'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 — and how you feel in it.Connect with ConniConnect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule 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!

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 I'm sharing some simple ways  to enjoy the candy without feeling guilty and how to shift the narrative from “I have no self-control” to “I just need to practice these skills.” Why Halloween candy hits different than regular candy—and why that'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 “earn” them.How to handle having candy in the house without going into a “fuck it” spiral.A mindset shift you can use when those negative thoughts start creeping in.Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

I'm kind of surprised I haven't talked about this yet — but here we are, diving into food noise. If you've ever been consumed with thoughts about food, what you're eating, when you'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 there's so much more to it than what you can get from a split second IG story.Here'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 doesn't anymoreFood noise isn't bad: It's not something to “fix.” We live in a world where food is everywhere — it's normal to think about it. But when it gets loud? That's where the work comes in.You don'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 — and no, it's not cutting out carbs or sugar.GLP-1 meds and food noise: How they can help, but why they aren't a magic fix, and the work you still need to do even if you're on them.Stop the restriction cycle: How telling yourself “no” is actually making the food noise louder.If you're sick of food taking up all this mental space, this episode will give you the tools to finally quiet that noise. got this — and I'm right here with you.Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

In this week'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 she'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 life—from her body image to her relationship with food.Emma's story is about resilience and self-advocacy, and it's filled with lessons that will connect with you—whether you're dealing with chronic pain, frustrated with medical care, or struggling to trust your body again.Here's a sneak peek at what we discuss:How years of undiagnosed illness can impact your confidence, body image, and relationship with foodEmma's journey from gaslighting herself to finding answers—and how she reconnected with her bodyThe unexpected ways her surgery has given her back her freedom (and her jeans!)Why it's crucial to trust your own body and advocate for your health, even when doctors don't have all the answersI'm so excited to share this conversation with you. There is no greater feeling than being connected to someone who has been through what you've been through—and that'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 Women'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 Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule 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 stressful—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 “good” or “bad.”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 “efficient protein source” 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 JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Hey friends. Welcome back to episode 195 of The Diet Diaries.Today I'm diving into a topic that always makes people uncomfortable: throwing away food.If you've ever felt guilty about throwing food away or felt obligated to clean your plate, this one's for you.Here's a little peek into what we cover:Why eating food to avoid waste isn't actually helping anyone (hint: especially not you)The sneaky ways guilt around food waste shows up in our lives, from leftovers to meal prepHow food waste might be affecting your body and your mindset in ways you didn't expectThere's a lot to unpack here, and I hope it offers you a fresh way of thinking about something so many of us struggle with. If you're feeling crappy in your body and contemplating starting another diet this fall because you feel out of control and like there are no other options….there are.There is coaching. 1:1 support to learn the skills to feel at ease around food and in your body, totally customized to your lifestyle, history, preferences and goals. Add your name to the interest list to get more info the week of 9/23 and get started in October. Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

This week, I'm getting real about what it takes to stay on track with food and exercise when life gets stressful. With the new puppy and the chaos of back-to-school, I've had to lean hard on a few key habits to keep me grounded. It's been interesting! And I'm sharing how I've navigated it all without falling into the “all-or-nothing” trap.Here's a sneak peek of what we'll cover:* The concept of “anchor behaviors” and how they can keep you grounded* Why staying consistent doesn't mean being perfect* A framework for adjusting your expectations when life gets crazyIf you've ever felt like everything's spiraling and you just can't keep up with your usual food/exercise routines, this one's for you. I'll be diving into what's helped me stay consistent, even when life gets lifey.If you're curious about 1:1 coaching, the interest list for this fall is open. There will be 5 spots available  to help you finally feel at ease around food and in your body. Add your name to the list here to get more details the week of 9/23 and get started in October (plus you'll get a $50 discount off the monthly rate!). Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

In this episode, we dive into a hot topic that many people struggle with—sugar. How much should you be eating? Is it really as bad as it's made out to be? I share my thoughts on how to shift the focus from restrictive rules to a more nuanced approach that's actually enjoyable and works with your life. We explore why sugar itself isn't the real problem and how to enjoy the foods you love without feeling guilty or out of control.I also talk about the importance of setting a strong nutritional foundation and making thoughtful choices without feeling deprived. Plus, I touch on the idea of “subtraction by addition,” a way to reframe how you think about your overall food intake.If you've ever felt stuck in an all-or-nothing mindset around sugar, this episode is for you. Tune in to hear practical tips that make food—and especially sugar—feel easy and enjoyable again. And don't forget to check out the early interest list for one-on-one coaching this fall if you're ready to dive deeper into making lasting changes. Add your name to get more info and a great discount mid-late September!Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Hi friends! Today's topic was inspired by a conversation with a client who's been struggling with body image. She's been setting the intention to feel neutral about her body each day, but those intrusive thoughts keep showing up. And that got me thinking—how often do we try to control how we feel and the get frustrated when that doesn't work?Here's the thing: we can't control our feelings, just like we can't control where we lose weight or how fast we build muscle. But what we can control are our actions—the small, daily things that lead to change over time. I share some strategies my client and I came up with that can help shift the focus from those uncontrollable feelings to actions so you can actually make a difference.In this episode, we'll cover:Why trying to control your feelings might be setting you up for failureThe power of focusing on actions instead of outcomesPractical tips for improving body image without obsessing over weightHow small daily habits can lead to big changes in how you feelThis episode is all about shifting your mindset from obsessing over outcomes to embracing the power of what you can control. Reminder! If you've been considering one-on-one coaching, I'm opening up five spots this fall. Joining the interest list will give you first access to book a consult and $50 discount off the monthly rate. No obligations, this just gives you options. Once you're on the list you'll get more info mid/late September and we get started in October!Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

This week, I'm keeping it real and sharing a bit about the challenges of showing up, even on those days when everything feels overwhelming. We all have those moments when life gets heavy, and it's hard to stay on track with our goals. So, I'm here to let you know—you're not alone in that struggle.In episode 191 of The Diet Diaries, I'm focusing on something simple and tactical: eating for volume. This isn't about quick fixes or magic solutions, but about building a skill that helps you feel full, nourished, and aligned with your body's needs.What you'll hear: Why eating a massive plate of pasta might not leave you feeling as good as you'd hope.How to fill your plate with foods that keep you full without making you feel stuffedThe secret to bumping up your fiber intake without obsessing over numbers.What to do when eating out and trying to incorporate veggies with your favorite fries.This episode is packed with practical tips on how to use vegetables to help you feel satisfied and energized, without the sluggishness that can come from overeating more calorie-dense foods. We'll talk about the benefits of fiber, the importance of portion sizes, and how to make sure your meals are working for you—not against you.Reminder! If you've been considering one-on-one coaching, I'm opening up five spots this fall. Joining the interest list will give you first access to book a consult and $50 discount off the monthly rate. No obligations, this just gives you options. Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

In this episode, we're diving into a topic that's been surprisingly absent from the podcast until now: intermittent fasting. A friend on IG reached out and requested this episode and I'm excited to get into it.I start by defining what intermittent fasting really is and discuss the various ways people approach it, like the popular 16:8 method. I cover the potential pros and cons of  IF, including how it might differ for women and men due to our unique hormonal makeup.But here's the big question: Is intermittent fasting right for you? I'll share my candid thoughts on why it might not be the best fit for most people, particularly if you have a history of disordered eating. We'll discuss how the rigidity of this approach can backfire, leading to overeating, stress, and a disconnect from your natural hunger and fullness cues. I'll also talk about who IF might be helpful for. A peek into what I talk about today: The surprising reason why intermittent fasting can actually lead to overeating.Why intermittent fasting might not be the quick fix for weight loss you're hoping for.How your natural hunger patterns can make or break your success with intermittent fasting.What most people get wrong about intermittent fasting and weight loss.Is intermittent fasting more harmful for women? What the research says.If you've been considering intermittent fasting or are curious about whether it could work for you, this episode is a must-listen. Remember, there's no one-size-fits-all solution to feeling good in your body or finding ease around food.And just a quick reminder—I'm opening up five spots for one-on-one coaching this fall! If you're interested, make sure to join the early interest list to get first dibs and a special discount. Click here.Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Hi friends! I lost track of how many episodes I've done, but we're closing in on 200, and that's what really counts! Today, I'm sharing my thoughts on my year-long journey of consistent strength training. What worked, what didn't how I got here. What I'm talking about in today's episode:How to make working out feel as routine as brushing your teethWhy I skip workoutsThe game-changing tip that finally made everything click for me. What kept me motivated, and what surprising benefits have I seenIf you've been on the fence about starting strength training or have a hard time with consistency, this one's for you.My trainer Gina WrightThe episode I mentioned about workout equipment I'm opening up 5 1:1 nutrition, behavior and body image coaching spots this fall. Join the waitlist to get first dibs to one of those spots at $50 off the monthly rate. Registration for consults will open mid September! Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Have you ever wondered why sometimes you snack on chips and still feel hungry? Or why you struggle to exercise even though you know it's good for you? Today I'm talking about why and how to change that with one of my all time favorite skills. What you'll hear in today's episode: My lightbulb moment during a workout that inspired this episode.Why understanding the "jobs" of foods can change your eating habits.The truth about why workouts don't always have to be fun but are still essential.How to reframe your perspective to stay consistent with your fitness routine.Why overeating isn't due to your lack of control or will powerJoin me for some candid talk on making food and workouts finally work for you instead of against you. Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Hey friends, this week I'm diving into one of my all time favorite topics to talk about: why eating snacks is keeping you from losing weight. Here are some of the questions I'll answer in today's discussion: Do you really need to eat every 2-3 hours, or is that just a myth?Why might constant snacking be the unexpected cause of  weight gain?How can eating bigger, more satisfying meals help you eat less overall?What do you need to be  putting on your plate to stay full and happy for longer?Can changing your snacking habits actually lead to real, sustainable fat loss?And I'll share some real-life stories from clients who've seen incredible results by making these simple tweaks. It's all about making food work for you, not against you.  If you're tired of feeling hungry all the time and want a fresh perspective on losing weight without feeling deprived, this episode is for you.Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

It's my 44th birthday!And I've got a cold. But it meant a lot to record an episode on my birthday sharing where I'm at in terms of my relationship with food, my body and how I look, so here I am. I'm getting candid about birthdays, body image, and the constant fight to stay true to ourselves in a world that's always trying to tell us we are a problem to be fixed. This episode is all about the raw, unfiltered truth of aging and self-love.What does it really mean to embrace your age?How do you handle the relentless societal pressure to look younger?Can you ever fully "fix" body image issues?Why is staying true to yourself so crucial in a world obsessed with appearances?What's the difference between caring about your appearance and being true to your values?Tune in for some honest reflections and maybe a few surprises. Thanks for being here and for listening.Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

I am thrilled to share today's episode with you featuring plus size model, former fashion editor and plus size clothing designer Lauren Chan.Lauren was recently featured on the pages of the 60th anniversary Sports Illustrated Swimsuit issue and she's here talking today about her experience shooting for the magazine, the changes in plus size modeling over her 10 years in the business, how she manages her own body image and so much more.I discovered Lauren through Sarah Landry of The Birds Papaya when she posted an unposed photo of herself at the end of her SI shoot day—and seeing my own body reflected in her photo was one of the most powerful and significant experiences I've had for my own body image. Here's a peek at what you'll hear during our conversation:How and why we need to stop comparing ourselves to models and influencers The evolution of plus size modeling and body inclusivityThe specific skills and tools Lauren uses to work on her own thoughts and body image issuesA behind the scenes breakdown of everything that goes into the final image we see in a magazine or on social media and how to not compare your self to what you seLauren's experience of coming out and experiencing the female gaze vs the male gazeHow Lauren navigated her body size and shape as a girl and young adultWhat does the word flattering actually mean and should we be using it? Lauren's experience with disordered eating and how she has healed from itThis conversation is no question a top 5 moment of my career—I am incredibly grateful to Lauren for honesty and vulnerability. She reminds us that we are never alone in doing this work, that beauty is in bodies of all shapes and all sizes and how to truly learn to see and believe that.Lauren Chan is a size-inclusion activist, having made an impact on the fashion industry over the past decade as a model (JAG), fashion editor (Glamour), and exited plus-size clothing brand founder (Henning, acquired by Universal Standard). In 2023, she became a Sports Illustrated Swimsuit rookie and has since branched into television hosting. Chan identifies as AAPI and LGBTQ+; her pronouns are she/her.  Follow Lauren on InstagramLotte Van Ejk, the influencer Lauren referred to during the episode Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Hey everyone! In this episode, we're diving into the skill of eating on vacation without falling into the "fuck it" mindset.  You've heard me say it before and I'm saying it again today: if vacation is all about your chance to eat what you want, then the way you're eating at home isn't working for you.So today I'll share simple tips on how to enjoy your favorite vacation foods while also feeling great in your body.We'll discuss:Strategies to eat what you enjoy and stay mindful The importance of protein and veggies, even on vacationSimple tricks to avoid overeating and feeling uncomfortably fullWhether you're traveling for 2 weeks or just planning a weekend getaway, this episode will help you enjoy your trip to the fullest without compromising your goals. Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Hey friends! Welcome to episode 183 of The Diet Diaries. Today's topic is one that hits home for many of us: what to do when you're frustrated with not making progress on your goals. Whether it's weight loss, getting stronger, or improving your relationship with food, we usually throw up our hands, say it's not working and give up entirely or jump to another new quick fix program. But that's not actually going to change anything.Here's what I'm talking about today:Are you really being consistent with your efforts? We'll explore what true consistency looks like and how to achieve it.How to assess whether your expectations are realistic and aligned with your efforts.Discover practical tips for aligning your daily actions with your long-term goals.Tips for maintaining consistency and progress during the summer months when routines often change.Let's figure out how to work through these all too common challenges while being kind and honest with yourself. Let's get real about what it takes to achieve the results you want.Here's the episode all about how I ate during our 2 week trip to Greece.Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Today, we're diving into a super important topic that comes up all the time with clients and friends alike: the difference between losing weight and losing fat. This is something that might seem straightforward but is actually a bit more complex than it appears.Here's what I'm talking about today:What does the number on the scale really represent? Spoiler alert: it's WAY more than just body fat.Learn why protein and strength training are crucial for losing fat while maintaining muscle.What's actually a better indicator of fat loss than the scale?Why you shouldn't panic over daily changes in your weight.Discover the importance of looking at long-term trends rather than short-term changes.The scale is just one tiny part of the puzzle when comes to your health goals and how to better measure your progress. Let's get some clarity around how and why to use it and prioritize what what really matters when it comes to losing weight without counting calories. Here's a link to the protein episode I mentioned!Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Hey friends! In today's episode, I'm tackling a question we've all faced at some point: who should we really listen to when it comes to nutrition, wellness, and exercise advice? With so much conflicting information out there, it can be super overwhelming to figure out what's right for you.Let's break it down:Information Overload: Ever feel bombarded by all the different diet and exercise tips? We'll chat about the confusion and how to navigate it.Finding Balance: I'll share my thoughts on how to spot the red flags of extreme diets and why moderation is key.Listening to Your Body: Discover some simple ways to tune into your own body's signals and figure out what works best for you.Living Your Values: We'll discuss how aligning your eating and exercise habits with your personal values can make a big difference.Practical Tips: Get some straightforward advice on how to discern where to focus your attention in the crowded wellness space.Join me for this episode as we sort through the noise and find a path that truly supports your health and happiness. Can't wait to hear your thoughts!Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Today, I'm diving into a big topic that's been coming up with many of my clients: recognizing and responding to our automatic, reflexive thoughts about food and body image.These thoughts are deeply ingrained and often feel uncontrollable, and while we can't stop them from happening we can learn to respond to them.  Listen in for exactly how to do that:Understanding the automatic thoughts about food and body image.Separating our autonomous selves from our brain's reflexes.How acknowledging these thoughts can lead to more productive responsesSkills and techniques to handle reflexive thoughts.How these concepts apply beyond food and body image.Our bodies and brains are capable of adapting and changing to the input we give them—where you are now is not where you will be forever. Connect with JordanaFind me on InstagramSign up for my Monday newsletter with lots of nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries