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14 minutes | Jan 21, 2022
Ep. 82: Hope & Endurance for Troubling Times
What makes us keep going with all the bad in the world? I think a lot of people are struggling with this thought right now, and it’s easy to fall into that negative mindset trap. But today, I want to encourage you to endure until the end. Even in the darkest times, we still have hope and God has a plan. Now is not the time to give in or give up! Tune in and let me help you reframe your circumstances. Now is the time to focus and fulfill your calling!
20 minutes | Dec 21, 2021
Ep. 81: Stress Management During the Holidays
Let’s chat stress management during the holidays! Christmas is one of those holidays that society has turned into something it was not meant to be. We stress over finances, food, time, family drama, and the list goes on. We forgo mindfulness, put presents before presence, and give of ourselves until we feel broken. But this time of the year is meant for celebration of our Christian faith as we commemorate the birth of Christ and acknowledge the blessings we already have. So, how do we combat the anxiety we feel during this time? Tune in and let me remind you of what is and is not your responsibility, how to handle tough emotions that are often triggered during holidays, and how to be present with those you hold dear. You are not a slave to society or a follower of societal ideals. Let’s start acting like it!
25 minutes | Dec 13, 2021
Ep. 80: The Why & How of Relationships- Attachment Theory Explained
Relationships, in my opinion, are the most important thing that we have as humans. Whether you want to or not, we all form attachments to others. Sometimes those are attachments are healthy and many times they are unhealthy effecting our mental and emotional health in a negative way. So, how do unhealthy relationships form? Typically, we can look back to childhood and see how we learned to attach to others which causes us to develop an attachment style. If our early relationships were negative, we develop defense mechanisms that follow us to adulthood and come out in our current relationships. Today, I’m going to talk about those attachment styles, how they form, what behaviors are presented because of that attachment, and how to change your story so you can function in healthier and fulfilling relationships. Hope you enjoy this one!
26 minutes | Nov 22, 2021
Ep. 79: Emotional Burnout: The Burden of Codependency and How to Let it Go
In this episode I want to talk to those who are stressed, feeling burnt out, and overwhelmed. Your emotions are all over the place and maybe you can’t even pinpoint why… but you’ve just reached a point of exhaustion. If you’re feeling emotional burnout, it’s likely because you have not set personal boundaries and you may be wrapped up in a codependent relationship. Codependency is a toxic relationship dynamic in which the rescuer is left with an empty tank and is emotionally exhausted. So today, I want to talk to that rescuer and help you identify how you got into this role, why being a rescuer is unhealthy, and how to step out of that role. Tune in today and be encouraged because you are not stuck! Restore your relationships and your emotional tank as you start to examine your relationships and the role you play in them.
23 minutes | Nov 12, 2021
Ep. 78: Get Out of Your Rut and Embrace Change
If you’re living life like it’s Groundhog Day, feeling bored, restless, and irritable, it’s time for a change! It’s not an easy process and it doesn’t happen overnight, but change is possible when you take the actions needed to move forward. It’s past time to change the things in our lives that cause us anxiety and grief, routines that do not serve us well, and thoughts that hinder us from success. Today, I’m going to talk about those actions that are necessary for your growth and how you can start implementing them today. Tune in as I challenge you and encourage you to get out of your rut and embrace change! 1:1 Coaching: https://www.bridges2barbells.com/plans
28 minutes | Nov 3, 2021
Ep. 77: Focusing on Your Purpose and Uncovering Limiting Beliefs
Today’s topic is all about focusing on your purpose and uncovering your limiting beliefs. First, I’m going to talk about why finding meaning, even in suffering, is so important if you are going to be fulfilled and live your best life. Even in the bad times, even when you can’t change the situation or stimulus, you do have freedom of choice and your response. Second, if we are to find meaning and purpose in our lives, we have to uncover our limiting beliefs that keep us stuck. Today, I share my personal examples of finding meaning in suffering and uncovering my own limiting beliefs. Tune in, learn, apply, and change the course of your life. You’ll never regret the outcomes that are a natural byproduct of making wise choices and positive responses to uncontrollable situations. 1 to 1 coaching: https://www.bridges2barbells.com
25 minutes | Oct 27, 2021
Ep. 76: 5 Tips to Reach Your Goal and Potential without the Crash and Burn Effect
How many times have you set a goal and quickly realized that it was too much on your plate? You do well for a short time making slight progress, but eventually you feel exhausted and incapable. That’s the crash and burn effect! Today I’m going to give you 5 tips to reach your goals and potential without the crash and burn effect. With this guidance, you’ll be well equipped to master goal setting, reach and surpass whatever goal you have, avoid burn out, and be motivated to do more. Tune in, soak up the advice, and take action!
33 minutes | Oct 20, 2021
Ep. 75: Nothing Changes if Nothing Changes-Discussion on Self-Fulfilling Prophecies and Coping Mechanisms
Nothing changes if nothing changes… and change is best carried out from the inside out. From a young age, we’ve learned how to cope with stressors in our own unique way. Now, as an adult, those coping mechanisms (thoughts and behaviors) come out automatically… many times producing undesirable behaviors. From stress eating to anxiety, our undesirable and automatic behaviors are a result of what we’ve learned to think and how we’ve learned to behave over time. To change the way we think and behave, we have to start by recognizing and challenging our automatic thoughts. Today, I discuss how to develop new, healthier coping mechanisms, how to identify faulty thinking, and how to overcome and change what thoughts and behaviors are currently automatic and undesired. Change takes intentional and consistent challenging of our thinking… not easy, but not impossible! Join me today, and let’s grow together as we seek to become the best version of ourselves that we’ve always desired. Start with awareness and follow up with action!
41 minutes | Oct 13, 2021
Ep. 74: Managing Stress and Anxiety- How to Handle Stress For Physical and Mental Wellbeing
Let’s talk wellbeing and managing stress and anxiety! Mental health and wellness are not uncommon topics. There are audio books, podcasts, and youtube videos galore, specifically teaching stress reduction exercises and how to cope with stress. However, anxiety is the most common mental illness today. Why? Because people aren’t slowing down long enough to deal with trauma and overcome stress. My podcast is taking a slight shift from only talking about weight loss, weight management, and strength building, to incorporating therapeutic type episodes. I want my listeners to achieve greatness, not just in physical health, but also mental wellbeing. Today, I’m focusing on the topic of dealing with stress and anxiety and how people get to a point where it’s uncontrollable. I’m going to teach you methods for not only dealing with stress, but also how to prioritize, how to use good stress for your benefit, and how to perform activities that promote a strong mindset. Join me today and let’s achieve overall wellness together!
19 minutes | Oct 11, 2021
Ep. 73: Let's Normalize Our Struggles as Christians- It's OK if You're Not OK
Christian people sometimes have a way of hiding struggles even from those they love and trust. I don’t know where we got the idea that hiding our harmful thoughts, intrusive negative emotions, and fears is the right thing to do. What I have found is that when we hide our problems from one another consistently, it instills the false narrative that Christians are not supposed to struggle when they are saved. But Jesus told us that we would struggle. He also gave us one another as fellow believers to encourage, uplift, admonish, and pray for one another. Hiding our struggles does more damage than good. So today, I want to encourage you guys to be open and honest with those you trust about your struggles. It’s time to normalize our struggles and it’s time to realize that it’s ok if you’re not ok.
24 minutes | Oct 6, 2021
Ep. 72: Investing in Yourself for the Right Reasons
We all know that eating nutrient dense food and exercising often is good for you. We know the benefits of eating well and why physical fitness is important. But so many people are still doing these healthy acts with the wrong intention and that’s why they burn out. So, besides having the desired aesthetics, why is it important to be physically active? Why do we need exercise and nutritious food? Today, I want to talk to you about changing your mindset from doing the right actions with the wrong intention to doing the right actions because of love and respect for the amazing body God gave you. Tune in and be encouraged for find your unique “why”! 1:1 Coaching Opportunity: https://www.bridges2barbells.com/plans Training App: https://www.bridges2barbells.com/trainingapp
19 minutes | Sep 26, 2021
Ep. 71: God's Punishment or God's Mercy?
Whatever is happening to you, is it God’s punishment or God’s mercy? What is God’s mercy? What is the difference between punishment and discipline? As humans, we tend to view God’s actions through earthly perspectives assuming that He is punishing us for our actions. But we need to understand that while we do get disciplined, God’s punishment does not fall on his children. There is a difference between punishment and discipline. From the very beginning in the garden of Eden, God showed mercy by not allowing Adam and Eve to eat from the tree of life. Tune in and allow me to show you how God’s mercy kept me and how his mercy keeps you even when we deserved his divine punishment.
21 minutes | Sep 22, 2021
Ep. 70: Rigid Meal Plans Vs. Flexible Dieting ( IIFYM )- Which One is Right for You?
Rigid Meal Plans versus Flexible Dieting (IIFYM) What is better for me: flexible dieting or a meal plan for weight loss? Today I’m going to give you some information on two approaches to weight loss along with their pros and cons. I’ll be talking about the IIFYM diet (if it fits your macros) versus a rigid meal plan for weight loss. We’ll also dive into a study comparing the results of weight loss and gained fat free mass among participants doing either the IIFYM diet or the rigid meal plan. Tune in to be equipped with the knowledge to make a sound decision on how you approach your dieting phase while keeping in mind the important of weight maintenance. Resources: Conlin, L. A., Aguilar, D. T., Rogers, G. E., & Campbell, B. I. (2021). Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial. Journal of the International Society of Sports Nutrition volume 18, Article number: 52. Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial | Journal of the International Society of Sports Nutrition | Full Text (biomedcentral.com) Website: https://www.bridges2barbells.com/plans
34 minutes | Sep 15, 2021
Ep. 69: Building Confidence and Self-Esteem Regardless of Your Weight
How can I be confident regardless of my weight? Building confidence and self-esteem regardless of body weight is not an easy task if you’ve believed lies about who you are for most of your life. Those who rely on the size and shape of their body to give them confidence have a much deeper psychological issue that needs to be addressed. From people-pleasing anxiety to the fear of being rejected, women will often see that there is no other option to control those things other than to lose weight. Well, I’m here today to tell you that it does not have to be like that. Being thin is not a strength… but you do have inherent and learned strengths that contribute to your well-being and confidence. Today, I want you to know that you can be confident regardless of your weight which means that when you do decide to eat healthy and exercise, you are doing it from a place of body acceptance and gratitude versus a place of self-hatred. Tune in to be encouraged and empowered in building your confidence regardless of your weight! Resources: Book: Heffner, M. & Follette, V. (2010). Acceptance and commitment therapy for body image dissatisfaction: A practitioner’s guide to using mindfulness, acceptance, and values-based behavior change strategies (Professional). Enneagram Test: https://www.truity.com/test/enneagram-personality-test?ppcga=fixed&msclkid=078fe50a354011c29b4f844b1f0c36aa&utm_source=bing&utm_medium=cpc&utm_campaign=Bing%20-%20US%20-%20Enneagram%20-%20SN&utm_term=enneagram%20test&utm_content=Bing%20-%20Enneagram 1:1 Coaching: https://www.bridges2barbells.com/plans
34 minutes | Sep 8, 2021
Ep. 68: Food Addiction Help; Binge Eating Causes and Treatment
Food Addiction Help: Why do I binge eat? What causes binge eating? Do I have a binge eating disorder? Today, I’m going to talk about junk food addiction, symptoms of food addiction, and binge eating causes to help you identify the reason behind why you and so many other people are experiencing food obsession. Eating disorders and addictions do not pop up out of the blue! There is typically an underlying cause behind that food addiction. This requires some soul-searching and an awareness of something that may be missing in your life. There could be an unmet need, trauma, lack of connectedness, and many other psychological needs that puts a person at risk for an eating disorder or food addiction. Being at risk makes you vulnerable to the already addictive like qualities of highly processed foods and the social environment that endorses them. Tune in today to understand what causes this addiction and what is missing in what we think we know about addiction. Resources: TedX Talk: https://www.youtube.com/watch?v=PY9DcIMGxMs&t=1s 1 on 1 coaching with Jess: https://www.bridges2barbells.com/plans
25 minutes | Sep 5, 2021
Ep. 67: When it's Time to Take a Stand
When is it time to take a stand for our Christian faith? What does it look like to stand for truth? What does the Bible have to say about the courage it takes to oppose the masses and be firm in our faith? Every day is an opportunity to serve the Lord and take a stand for our beliefs and biblical truth. We live out the truth of God through our words and deeds. But there are certain situations and predicaments we face that leave us feeling confused and uncertain on whether to stand up for our faith and what that looks like. Today, I’m talking about the importance of following Jesus’ footsteps and what standing for truth looks like based on his life. I’m also talking about Daniel and moments where he submitted to authority versus moments he did not back down from his beliefs. I hope this episode encourages you to stand up for truth on the issues that matter. Tune in and hear my thoughts on what it means to take a stand!
43 minutes | Sep 1, 2021
Ep.66: Building Natural Immunity vs. Acquired Immunity: My Thoughts
Today’s episode addresses questions I’ve been personally getting about natural immunity vs acquired immunity. Today I’m presenting facts from peer-reviewed research and medical professionals on the efficacy of our natural immunity vs the vaccine. We’re going to talk about immunity building foods and supplements (flavanols, etc.) for those who are looking for a safe and natural way to combat illness and disease. Regardless of your stance on natural immunity vs acquired immunity, it’s helpful to understand how to boost your natural immunity through simple and safe methods. Tune in to hear my thoughts and this important issue! Resources: *Attkisson, S. (2021). Covid-19 natural immunity compared to vaccine-induced immunity: The definitive summary. https://sharylattkisson.com/2021/08/covid-19-natural-immunity-compared-to-vaccine-induced-immunity-the-definitive-summary/ *Derosa, G., Maffioli, P., D’Angelo, A., & Di Pierro, F. (2021). A role for quercetin in coronavirus disease 2019 (COVID-19). Phytotherapy Research, 35(3), 1230-1236. https://doi.org.10.1002/ptr.6887 *Immunological memory to SARS-CoV-2 assessed for up to 8 months after infection. Dan JM, Mateus J, Kato Y, Hastie KM, Yu ED, Faliti CE, Grifoni A, Ramirez SI, Haupt S, Frazier A, Nakao C, Rayaprolu V, Rawlings SA, Peters B, Krammer F, Simon V, Saphire EO, Smith DM, Weiskopf D, Sette A, Crotty S. Science. 2021 Jan 6:eabf4063. doi: 10.1126/science.abf4063. Online ahead of print. PMID: 33408181. *Ledford, H., Cyranoski, D., & Noorden, R. V. (2020). Covid vaccines: What scientists now want to know. Nature (London), 588(7837), 205-206. https://doi.org/10.1038/d41586-020-03441-8 *Spices and herbs: Potential antiviral preventives and immunity boosters during COVID-19 Namita Ashish Singh, Pradeep Kumar, Jyoti, Naresh Kumar;First published: 29 January 2021. https://doi-org.ezproxy.liberty.edu/10.1002/ptr.7019 *Cole, R. #StoptheMandate. https://www.youtube.com/watch?v=tUE5EBPt-lU
28 minutes | Aug 25, 2021
Ep. 65: The Role of Personality in Weight Loss Maintenance; Set Yourself Up for Success and Avoid Weight Regain
How does our personality trait type play a role in weight loss maintenance? How can you avoid weight regain and set yourself up for success for the long-term? Long-term weight loss maintenance is something that majority of women struggle with and much of that can be explained by our thought patterns, habits, and actions which make up our personality traits. Today, I’m providing you some information on a peer-reviewed study that determines what characteristic traits are prominent in those who succeed in weight loss maintenance. Specifically, we’re going to discuss the trait of conscientiousness and the factors that constitute this trait. But for those who don’t necessarily exude this personality trait, I want to offer some hope for you. There are ways to tweak your personality traits to work for you in weight loss and weight loss maintenance. Tune in and learn how you can redirect your current traits and what traits may need a complete overhaul. Success in any area takes work and change… that’s the bottom line. But it doesn’t mean you have to change who you are or that you have to alter your innate traits. Let’s make your personality trait approach work for you! Instagram handle: @bridges2barbells Website: https://www.bridges2barbells.com For 1-1 Coaching: https://www.bridges2barbells.com/plans
26 minutes | Aug 22, 2021
Ep. 64: Preparing for Action; Taking Control of Your Mind and Thoughts in a Post-Christian Society and Self-Control in the Bible
As a Christian in a crazy and dark world, it’s past time to get control of your mind and emotions. The Apostle Peter said it well when he proclaimed, “prepare your minds for action: be self-controlled.” See, Peter knew that believers would be persecuted, face hard times, and get discouraged. That’s why in his first letter to believers that were scattered, he urged them - get control of your mind, remember who you are in Christ, be sober in spirit, and keep your eyes on what is ahead of you. Today, too many Christians are distracted and lack self-control. Too many Christians are sitting by passively waiting on the sidelines instead of doing what they’ve been called to do on this earth. So today, I want to remind you of who you are in Christ, what you have been commanded to do while you are here on earth, and what it’s going to take to get back control of your mind and emotions so that we are not easily swayed or overcome. Learn with me. Grow with me. Let’s take back control of our thoughts starting today.
33 minutes | Aug 18, 2021
Ep. 63: Q & A - How do I Spot Reduce Fat, Should I Weight Train on a Diet, What is a Good Strength Training Diet Plan, and Weightlifting for Beginners Routine
Today’s episode focuses in on a few questions that I received last week from clients and followers. I’ve been asked, “should I strength train on a diet?” “If so, what is a good strength training diet plan?” “How do I spot reduce fat?” “Can you suggest a weightlifting for beginners routine?” “How often should beginners lift weights?” These are all legitimate questions and valid concerns of which I’ll be answering today. I’m going to explain all the basics of how to lift weights and apply a solid strength training routine on a diet so that you can retain muscle while losing fat and experience body re-composition. Next, I’m going to dive a little into nutrition and what is most important to fuel your muscle with along with a solid routine for how to strength train if you’re a beginner. Finally, we’ll get into the familiar question of spot reducing fat and what it truly takes to get the physique you’re desiring. Tune in as we talk about all things weightlifting for beginners and weight loss for beginners. Apply for one-on-one coaching @ www.bridges2barbells.com/plans Check out Jess’s Strength Training App Programs @ www.bridges2barbells.com/trainingapp
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