Glow Hard or Go Home

Discipline Decoded: Tough Love Quotes That Help When Motivation Fades

Today's episode is the Season 1 finale! In this episode, I'm sharing some of the truth bombs that help keep me locked during periods when my motivation fades. If you're tired of negotiating with your goals, this one is for you. I'm unpacking the quote that's been my phone wallpaper for weeks—"Confidence in public comes from discipline in private"—and sharing more of the tough love mantras that I think you'll find helpful on your journey. I'll share the Season 2 return date on YouTube and with the email list, so be sure you're subscribed for when GHoGH is back for Season 2. 
To Join My Free Step Accountability Group: https://itswellnessjess.myflodesk.com/jww94evi9k 
Connect with Me Elsewhere:YouTube: https://www.youtube.com/@itswellnessjessInstagram: https://www.instagram.com/itswellnessjess/Subscribe to My Email List: https://brazen-night-99222.myflodesk.com/f03g5ogcbt 
To Share Your Challenge, Scenario, or Wins to be Shared on the Podcast (Glow Hard Hotline): https://wellnesswithjess.fillout.com/t/uZYKKGQtjQus

Emotional Outsourcing: Why It’s Hurting Your Growth & Weight Loss Journey

Are you constantly looking to others for validation, reassurance, or permission—whether it’s about your weight loss, your decisions, or even your own feelings? That’s emotional outsourcing, and in this episode, we’re breaking down how this habit disconnects you from your own inner wisdom, holds back your growth, and keeps you from fully trusting yourself.
To Join My Free Step Accountability Group: https://itswellnessjess.myflodesk.com/jww94evi9k 
Connect with Me Elsewhere:YouTube: https://www.youtube.com/@itswellnessjessInstagram: https://www.instagram.com/itswellnessjess/Subscribe to My Email List: https://brazen-night-99222.myflodesk.com/f03g5ogcbt 
To Share Your Challenge, Scenario, or Wins to be Shared on the Podcast (Glow Hard Hotline): https://wellnesswithjess.fillout.com/t/uZYKKGQtjQus

The Weight of Your Issues Is Staring Back at You in the Mirror...

Ever caught yourself staring in the mirror, wondering how you ended up here? In this episode, we're exploring why your weight might not just be about food—it could be a physical manifestation of your emotional baggage. We’ll identify three key patterns that can keep us stuck so you can look beyond the reflection and address what’s really weighing you down.
To Join My Free Step Accountability Group: https://itswellnessjess.myflodesk.com/jww94evi9k 
Connect with Me Elsewhere:YouTube: https://www.youtube.com/@itswellnessjessInstagram: https://www.instagram.com/itswellnessjess/Subscribe to My Email List: https://brazen-night-99222.myflodesk.com/f03g5ogcbt 
To Share Your Challenge, Scenario, or Wins to be Shared on the Podcast (Glow Hard Hotline): https://wellnesswithjess.fillout.com/t/uZYKKGQtjQus

Can You Eat ANYTHING in a Calorie Deficit? Science Says Yes. Human Nature Says No!

You’ve probably heard that “a calorie is just a calorie,” but is that really true? Not exactly. In this episode, we're breaking down why all calories are not created equal and how different foods impact more than just our fat loss journey—they affect our hunger, cravings, and energy levels, too. Whether you're tracking calories or just trying to eat healthier, what we eat is just as important as how much we eat. There's a reason 500 calories of sugar leaves us starving an hour later, while 500 calories of protein, fiber, and balance keeps us full for hours.
To Join My Free Step Accountability Group: https://itswellnessjess.myflodesk.com/jww94evi9k 
Connect with Me Elsewhere:YouTube: https://www.youtube.com/@itswellnessjessInstagram: https://www.instagram.com/itswellnessjess/Subscribe to My Email List: https://brazen-night-99222.myflodesk.com/f03g5ogcbt 
To Share Your Challenge, Scenario, or Wins to be Shared on the Podcast (Glow Hard Hotline): https://wellnesswithjess.fillout.com/t/uZYKKGQtjQus

If You Feel Like Giving Up On Your Weight Loss Journey, Listen to This

If you feel like your discipline is MIA and quitting feels easier than continuing on your weight loss journey, this episode is for you.  ♥ 
To Join My Free Step Accountability Group: https://itswellnessjess.myflodesk.com/jww94evi9k 
Connect with Me Elsewhere:YouTube: https://www.youtube.com/@itswellnessjessInstagram: https://www.instagram.com/itswellnessjess/Subscribe to My Email List: https://brazen-night-99222.myflodesk.com/f03g5ogcbt 
To Share Your Challenge, Scenario, or Wins to be Shared on the Podcast (Glow Hard Hotline): https://wellnesswithjess.fillout.com/t/uZYKKGQtjQus

Measuring Weight Loss Progress: What to Track (Beyond the Scale!)

You are making more progress than you think! In today’s episode, we’re talking about how to track your progress in a way that actually reflects your hard work beyond the scale.
I’ll break down key metrics that go beyond fat loss so you can understand how to track real improvements beyond the number on the scale. Plus, we’ll talk about how to weigh yourself strategically (without becoming obsessive) so that fluctuations don’t mess with your mindset. If you’re tired of letting the scale control your journey, this episode will give you a smarter, healthier way to track your progress!Links to Body Composition Scales / Body Analyzer Options:
iHealth Nexus Smart Scale (I currently own and love this scale)
Etekcity Smart Scale for Body Weight
Arboleaf (8-Electrode) Smart Body Fat Scale 
Note: I’m collaborating with a brand (not included in the list above) on a body analyzer video for YouTube before the end of February. I’ve tested it and love it! I’ll share the link once the video is live. However, that body analyzer is much pricier than the options listed above—these are all great choices too!
To Join My Free Step Accountability Group: https://itswellnessjess.myflodesk.com/jww94evi9k 
Connect with Me Elsewhere:YouTube: https://www.youtube.com/@itswellnessjessInstagram: https://www.instagram.com/itswellnessjess/Subscribe to My Email List: https://brazen-night-99222.myflodesk.com/f03g5ogcbt 
To Share Your Challenge, Scenario, or Wins to be Shared on the Podcast (Glow Hard Hotline): https://wellnesswithjess.fillout.com/t/uZYKKGQtjQus 

Mental Reframes That Make Weight Loss and Lifestyle Changes Feel Easier

If you’re tired of feeling like weight loss is hard, it’s time for a reframe. In today’s episode, we’re talking about mental shifts, habit tweaks, and unconventional strategies that make weight loss feel natural, not forced. No more fighting with willpower or feeling like you have to be perfect. This is about making the journey fit your life—so you can actually stick with it. 
To Join My Free Step Accountability Group: https://itswellnessjess.myflodesk.com/jww94evi9k 
Connect with Me Elsewhere:YouTube: https://www.youtube.com/@itswellnessjessInstagram: https://www.instagram.com/itswellnessjess/Subscribe to My Email List: https://brazen-night-99222.myflodesk.com/f03g5ogcbt 
To Share Your Challenge, Scenario, or Wins to be Shared on the Podcast (Glow Hard Hotline): https://wellnesswithjess.fillout.com/t/uZYKKGQtjQus 

Weight Loss Plateaus: Why They Happen & How to Break Through

So, you’ve been putting in the work—eating balanced and healthy, staying active, and doing everything 'right'… so why did the scale suddenly stop moving after all the progress you’ve made? If you’ve hit a weight loss plateau, this one is for you. In this episode, we’re breaking down what’s actually happening when your progress stalls and the strategies you can use to break through. You’ll learn the real reasons behind plateaus, the common mistakes keeping you stuck, and how to adjust your approach so you can keep moving forward. 
To Join My Free Step Accountability Group: https://itswellnessjess.myflodesk.com/jww94evi9k 
Connect with Me Elsewhere:YouTube: https://www.youtube.com/@itswellnessjessInstagram: https://www.instagram.com/itswellnessjess/Subscribe to My Email List: https://brazen-night-99222.myflodesk.com/f03g5ogcbt Resources Mentioned in This Episode:Total Daily Energy Expenditure Calculator (TDEE) Calculator - Shows How Many Calories Your Body Requires to Main its Current Weight - and How Many to Eat to Lose Weight: https://www.calculator.net/tdee-calculator.html My Favorite Walking Shoe - Adidas Futurenatural: https://www.adidas.com/us/futurenatural-shoes/GX5153.html Another Good Walking Shoe (I've Heard) - Adidas Ultraboost: https://www.adidas.com/us/ultraboost-walking Resource - 14 Best Walking Shoes for Women, According to Podiatrists: https://www.prevention.com/fitness/workout-clothes-gear/g46055643/best-walking-shoes-women/Resource - Common Causes of Walking Injuries and How to Avoid Them: https://www.therapeuticassociates.com/4-common-causes-of-walking-injuries-and-how-to-avoid-them/ 

Tuning Out Opinions and Moving in Silence on Your Weight Loss Journey

Do other people’s unsolicited opinions feel like an anchor on your weight loss journey? In this episode, we dive into how caring too much about what others think can hold you back from reaching your goals. We also talk about the benefits of staying lowkey about your journey, and we'll get into practical tips for handling people who may not have the best intentions while keeping it cute and classy. Listen to this episode if you want to protect your peace, keep the peace, and make it easier to stay on track toward your goals. 
To Join My Free Step Accountability Group: https://itswellnessjess.myflodesk.com/jww94evi9k 
Connect with Me Elsewhere:YouTube: https://www.youtube.com/@itswellnessjessInstagram: https://www.instagram.com/itswellnessjess/Subscribe to My Email List: https://brazen-night-99222.myflodesk.com/f03g5ogcbt 
Kinder's Caramelized Onion Butter Seasoning (mentioned in the beginning of this episode): https://amzn.to/4aAZLVe
To Share Your Challenge, Scenario, or Wins to be Shared on the Podcast (Glow Hard Hotline): https://wellnesswithjess.fillout.com/t/uZYKKGQtjQus

The Science Behind Self-Control and Decision Making

Why is self-control so hard sometimes? It’s not you—it’s science. In this episode, we’re talking about the real reasons your brain makes certain choices, why stress and decision fatigue make it harder to stay on track, and how you can build habits that work with you instead of against you. It’s time to stop beating yourself up and start making moves that align with your goals.
To Share Your Challenge, Scenario, or Wins to be Shared on the Podcast (Glow Hard Hotline): https://wellnesswithjess.fillout.com/t/uZYKKGQtjQus 
To Join My Free Step Accountability Group: https://itswellnessjess.myflodesk.com/jww94evi9k 
Connect with Me Elsewhere:YouTube: https://www.youtube.com/@itswellnessjessInstagram: https://www.instagram.com/itswellnessjess/Subscribe to My Email List: https://brazen-night-99222.myflodesk.com/f03g5ogcbt