Sturdy Girl

Join Jess Heiss, body image and performance coach, for conversations around body image, self-confidence and resilience (both mental and physical). Learn how to stop letting your appearance hold you back from living the big, rad life that you deserve.

Sturdy Girl is a health podcast hosted by Jess Heiss, with 74 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Jess Heiss hosts Sturdy Girl, a health show with 74 episodes published.

Our AI reads these to draft pitches. Use them as grounding for a pitch that cites a real guest and a specific topic.

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  Episode #12

  73. Who You’re Becoming: Living in Alignment with Your Values

  Nov 28, 202513 minS6

  <p>If your habits are the bricks of your life, your <b>values</b> are the blueprint underneath.</p><p>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.</p><p><b>We’ll cover:</b></p>What core values really are (and aren’t) — and why they’re not just corporate buzzwordsHow to recognize when you’re living ou...

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  Episode #11

  72. Your Future Self Starts Here: How to Build the Bridge Between Intention and Action

  Nov 21, 202528 minS6

  <p>You don’t need more motivation — you need a framework that connects your intentions to your actions.</p><p>In this episode, Jess introduces <b>The BRIDGE Framework</b>, 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.</p><p><b>We’ll cover:</b></p>The six pillars of the BRIDGE Framework and how to apply them in real lifeW...

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  Episode #10

  71. Body Image and the Holidays: How to Protect Your Peace

  Nov 14, 202518 minS6

  <p>Family comments. Food talk. Holiday photos.<br/> 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.</p><p>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.</p><p><b>We’ll cover:</b></p>Why emotions are heightened during family gatherin...

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  Episode #9

  70. Busy Isn’t a Badge: How to Stay Sturdy When Life Gets Full

  Nov 7, 202514 minS6

  <p>You don’t need more discipline — you need better entry points.</p><p>In this episode, we talk about what it means to stay sturdy when life gets full — and why <b>lowering the barrier to entry</b> matters more than chasing perfect consistency. You’ll learn how to work with your capacity instead of against it, how “busy” became a badge of honor, and how to use the <b>minimum effective dose</b> to keep your goals alive when energy is low.</p><p><b>We’ll cover:</b></p>Why frequency builds more success than perfection ever couldHow to lo...

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  Episode #8

  69. Function > Form: Training Your Brain to Notice What Your Body Can Do

  Oct 31, 202516 minS6

  <p>What if you stopped judging your body for how it looks — and started appreciating what it can do?</p><p>This episode explores <b>body functionality appreciation</b>, a research-backed practice that shifts focus from aesthetics to ability. You’ll learn how noticing what your body does builds <b>confidence, self-efficacy, and long-term body image resilience</b>, and how to approach it without slipping into ableism.</p><p><b>We’ll cover:</b></p>The science behind body functionality and why it matters for positive body imageHow self-efficacy and “mastery experiences” boost movement confidenceThree simple, evidence-based ways to start appreciati...

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