Glow Hard or Go Home

Here’s Why You’re Doing Better Than You Think

We need to talk about the wins you’ve been too hard on yourself to see! You’re doing better than you think, and today’s episode is all about reminding you of that. We’re diving into the mindset shifts, habit changes, and non-scale victories that show you’re making progress—even if the scale or timeline doesn’t reflect it yet. From celebrating small wins to redefining success, this episode is your pep talk to stay the course and trust the process. 
To Join the Free Step Accountability Group: https://itswellnessjess.myflodesk.com/jww94evi9k 
To Share Your Challenge, Scenario, or Wins to be Shared on the Podcast (Glow Hard Hotline): https://wellnesswithjess.fillout.com/t/uZYKKGQtjQus 
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 
 

The Connection Between Overthinking and Overeating

Are you overthinking your way out of progress? In this episode, we’re diving into why overthinking tends to hold you back—especially when it comes to your health and weight loss goals. If you’ve ever stressed yourself out analyzing every bite, let one “off-plan” meal turn into a whole week of throwing in the towel, or convinced yourself that one mistake erases all your progress—this episode is for you.
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 
Want to Book a Weight Loss Planning Deep Dive Session with Me?
I recently received my NASM certification, and am now a Certified Nutrition Coach! If you'd like to work 1-on-1 with me to create your weight loss plan, learn more here: https://itswellnessjess.myflodesk.com/individual-coaching-session 

Do you have TRIGGER foods? Listen to this before you grocery shop

You know when you're at the grocery store, and something just calls you from the shelf?? That's your trigger food trying to mess with your progress. In this episode, I’m making sure you leave the store with nothing but what will actually get you closer to your goals. I hope this episode serves as a reminder and motivation for avoiding the foods that tempt you to overeat, how to shop smarter, and how to stay focused on what's both healthy and tasty when you’re in the grocery store.
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 Links to Resources and/or Items Mentioned in this Episode:
Ninja Creami (I use to make protein ice cream): https://amzn.to/4iWViQc 
Want to Book a Weight Loss Planning Deep Dive Session with Me?I recently received my NASM certification, and am now a Certified Nutrition Coach! If you'd like to work 1-on-1 with me to create your weight loss plan, learn more here: https://itswellnessjess.myflodesk.com/individual-coaching-session 

Is SUGAR ADDICTION standing between you and your body goals?

In this episode, we are talking about one of the biggest road blocks many of us deal with on our health and weight loss journeys: sugar addiction. I am sharing my sugar addiction story, the turning point that changed everything, and my healthy carb journey. We will also dive deep into the world of carbs in general! Plus, I share strategies and tips to help you manage cravings, break the cycle of sugar addiction, and create a healthier, balanced relationship with food. If you’ve ever felt like sugar controls you or you’re unsure about carbs and weight loss, you will love this episode!
Want to Book a Weight Loss Planning Deep Dive Session with Me?
I recently received my NASM certification, and am now a Certified Nutrition Coach! If you'd like to work 1-on-1 with me to create your weight loss plan, you can book a session here: https://itswellnessjess.myflodesk.com/individual-coaching-session Links to Resources and/or Items Mentioned in this Episode:
Glycemix Index (GI) Resource (GI of Common Carbs): https://www.verywellhealth.com/glycemic-index-chart-for-common-foods-1087476 
Walking Pad Recommendations: https://www.10kstepsisters.com/post/walking-pad-options-for-all-needs-and-lifestyles 
My Blood Glucose Monitor: https://amzn.to/3BVVAWP 
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 

From Goals to Results: Weight Loss Strategy for 2025

Happy New Year! In today’s episode, we’re diving into how to create a weight loss strategy that fits your unique lifestyle and circumstances - and we'll walk through how you can strategize your plan. I cover everything from your ‘why’ to developing healthy eating habits, getting into and maintaining a calorie deficit, and building a movement plan that works with your schedule, and how to plan for the challenges ahead—because your weight loss journey should be as unique as you are. This is the key to making significant progress! Want to Book a Weight Loss Planning Deep Dive Session with Me?
I recently received my NASM certification, and am now a Certified Nutrition Coach! If you'd like to work 1-on-1 with me to create your weight loss plan, you can book a session here: https://itswellnessjess.myflodesk.com/individual-coaching-session 
Links to Resources and/or Items Mentioned in this Episode:
Walking Pad Recommendations: https://www.10kstepsisters.com/post/walking-pad-options-for-all-needs-and-lifestyles 
Calorie Deficit Calculator: https://www.calculator.net/calorie-calculator.html 
Almond Flour Snack Packs: https://amzn.to/4iYavRh 
Kate's Real Food Bars (Peanut Butter / Hemp / Flax): https://amzn.to/3PcUSHI 
Ninja Creami (I use to make protein ice cream): https://amzn.to/4iWViQc 
My Food Scale: https://amzn.to/41XGDOV 
The apps I mentioned for tracking are called "MyFitnessPal" and "LoseIt" - you can search either of them in the app store on your phone to download for tracking / logging food.
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 
 

When it Comes to YOUR GOALS, Keep That SAME Energy

If you are the go-to person for everyone else but can’t seem to find the same energy for your own personal goals, this episode is for you. Are you putting everyone else first and letting your own goals fall to the wayside? It’s time to change that. This episode dives into how neglecting your own needs—especially when it comes to your health, fitness, and weight loss goals—keeps you stuck. Carving out time for yourself isn’t selfish; it’s necessary to get to where you want to be.
Want to Book a Weight Loss Planning Deep Dive Session with Me?
I recently received my NASM certification, and am now a Certified Nutrition Coach! If you'd like to work 1-on-1 with me to create your weight loss plan, you can book a session here: https://itswellnessjess.myflodesk.com/individual-coaching-session Connect with Me Elsewhere:YouTube: https://www.youtube.com/@itswellnessjess Instagram: https://www.instagram.com/itswellnessjess/Subscribe to My Email List: https://brazen-night-99222.myflodesk.com/f03g5ogcbt 

Are You Sipping on Excuse Juice?

In the first episode, we’re diving straight into one of the #1 thing that stands in the way of so many on a health, wellness, or weight loss journey: excuses. Are you sipping on excuse juice? If so, it’s time to put the cup down and get real about the excuses that are holding you back. From "I’m too tired" to "I’ll start on Monday," we are calling out the self-sabotage and unpacking how to break free from the comfort of excuses.
Want to Book a Weight Loss Planning Deep Dive Session with Me?
I recently received my NASM certification, and am now a Certified Nutrition Coach! If you'd like to work 1-on-1 with me to create your weight loss plan, you can book a session here: https://itswellnessjess.myflodesk.com/individual-coaching-session Connect with Me Elsewhere:YouTube: https://www.youtube.com/@itswellnessjess Instagram: https://www.instagram.com/itswellnessjess/Subscribe to My Email List: https://brazen-night-99222.myflodesk.com/f03g5ogcbt