This episode is long overdue! Today I’m talking about the transformative changes I've made to my workout routine since last August, and the insights I've gained from adjusting how I exercise as I approach my mid-forties and navigate perimenopause.At its core, this is  about understanding how our bodies adapt and respond to different types of movements and intensities, and making informed choices that enhance our well-being. I've shifted from long, leisurely walks to a more structured approach involving strength training and varied cardio, and I've noticed significant changes not just physically, but how I feel mentally and emotionally. What you’ll hear in today’s episode:The importance of evolving your exercise routine over time as your body adaptsWhy integrating strength training into regular fitness regimens to maintain muscle mass, metabolism, and overall health is something you HAVE to doThe role of higher intensity workouts and how to approach adding them in to your routineWhy working out needs to feel at least a little uncomfortable sometimesHow to know if you’re working hard enough I hope this epodes gets you thinking about what steps you can take to make your workouts more aligned with your health goals and how you want to feel in your body. Follow along with my friend and trainer Gina Wright on IG. 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 for today’s episode which has been  in the works for almost 4 months!I’m talking with fashion stylist Liza Lieberman. I’ve been following her on IG for several years and have learned so much from her—she has truly helped reshape the way I think about getting dressed which has had an incredible impact on my body confidence. Liza believes that fashion is wellness and our conversation dives into what that means and why it matters so much for our well being. Here is some of what we talk about in today’s episode:The emotional power of clothes and how what we wear can influence how we feel and perceive ourselves.Overcoming self-doubt and the "I can't wear that" mindset How to incorporate trends into your wardrobe in a way that feels authentic to youHow to navigate the complex world of online shopping and making fashion choices that are truly for you.This conversation will get you thinking about what you’re wearing, why you’re wearing it and how it’s affecting the way you show up in the world. Follow along with Liza on Instagram and on her website where you can learn more about her styling services and seasonal capsule wardrobe guides (she just released an extended size capsule for Spring!)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 often talk about things "working" for us, especially in the realm of diets. But if we have to go back to them over and over, did they really work? This episode is a bit of a thought experiment on what it truly means for something to work, especially when it comes to dieting and weight loss. I ponder the concept of 'working' not as a short-term fix but as a long-term solution.I ask some tough questions – like why we chase temporary fixes and ignore the deeper, more permanent solutions. It's about shifting our focus from the immediate gratification of quick results to the enduring satisfaction of real, lasting change. How often have we returned to a diet that "worked" before, only to find ourselves back at square one?This conversation is really about challenging our definitions of success and pushing ourselves to think beyond the next quick fix. It's about learning, growing, and maybe even accepting a bit of discomfort now for a lot more happiness later.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

Hello friends!Episode 172 of The Diet Diaries covers yet another topic around body confidence: what does the word “flattering” really mean? I’ve been giving this a lot of thought over recent months after a convo with a friend and why it's so tied to making us look thinner or hiding certain parts of our bodies. It's sparked some thoughts on how we could shift our perspective to embrace clothes that simply make us feel great - because isn't that what actually matters? Here are some questions I talk through today:What does "flattering" mean to you? Is it about feeling good, or is it tangled up in looking a certain way?Can we find a way to compliment ourselves and others without focusing on body size or shape?Why do we hold onto certain narratives about what we can or cannot wear based on our bodies?In this episode, I share a personal take on why I believe that if something fits well, feels comfortable, and you absolutely love it, it's inherently flattering - no caveats needed. Plus, a little nudge to challenge those deeply engrained stories we tell ourselves about our bodies and fashion. 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

Welcome back to episode 171 of The Diet Diaries. Today, I'm thrilled to bring you a conversation that's a little different but incredibly close to my heart. I recently had the opportunity to chat with Helene Jafine, a partner and coach at Girls Just Wanna Box, a boxing gym in Toronto, Canada.This episode is candid, vulnerable and emotional as both Helene and I share a lot about our personal struggles with exercise and body image.Helene’s story resonated deeply with me, especially her insights on how boxing reshaped her relationship with her body and her approach to nutrition. It reinforced the importance of being present in our bodies, focusing on what they can do rather than how they appear.Our conversation covers mental health, empowerment, and the often overlooked emotional benefits of physical activities like boxing. Helene's experiences, along with the stories of the women she coaches, highlight the sport's role in fostering self-esteem and body confidence, challenging the narrow definitions of fitness and beauty that society often imposes.This episode is more than just a talk about boxing. It's about the broader journey of self-acceptance and finding strength in places we might not traditionally look. Learn more about Girls Just Wanna Box on their website and InstagramI have 4 1:1 coaching spots open for new clients. If you have struggled with weight loss—losing and gaining, yo yo dieting, stress eating, binge eating—and you still aren’t happy with how you feel around food and in your body but don’t know another way to deal with it than to start another diet,  schedule a consult before March 28 to talk about working together 1:1. 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

Friends. Today is an EPISODE.I’m talking about the reasons why women choose to modify their appearance—whether its makeup, plastic surgery, hair coloring and anything in between. I’m talking about the role of social media influencers on those reasons. I’m talking about how you can get honest with yourself about why you’re doing what you’re doing when it comes to what you look like.I share a lot of my own personal experience, including having plastic surgery at 16. This conversation plays a huge role in the epidemic of disordered eating, body image issues and body confidence. It took guts for me to share my point of view publicly on this. But I believe that this is a conversation we MUST be having. If we want anything to change around the cultural and societal expectations of women—this is what we need to be talking about.I would truly love to hear your thoughts--please email me or DM me on Instagram and we can talk. 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

Episode 169 of The Diet Diaries talks about something we don’t often want to talk about: gaining weight.Can gaining weight be good? Why would we need or want to gain weight? Is there such a thing as good or bad weight gain? We are so brainwashed that weight gain is bad under any circumstances—and as always, that extreme, all or nothing thinking oversimplifies the complexity of being a human. There are MANY circumstances where gaining weight is healthy and needed. So how do you know what’s right for you? How to figure out why you’ve gained weightThe difference between ideal weight and best weightThe role of mental healthSituations/circumstances when gaining weight is normal How your history with food and dieting fits inHow does gaining weight impact body image issues? I’m taking on new 1:1 clients! Schedule a consult if you want to talk more about what’s been going on with you and how 1:1 coaching could support you to make changes around your relationship with food, body image, weight loss without dieting, behavior change and exercise. 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

Episode 168 of The Diet Diaries is part 3 in an unplanned three part series that has the power to really transform what, why and how you eat. I highly recommend listening to episodes 166 and 167 first, but you can definitely just dive right into this one and get started on the three key skills I share thats can help you lose weight without a diet. Today’s episode is all about reprioritizing food. Stop making eating an afterthought or something you do while you’re getting something else done. Let’s learn how to enjoy having a meal and begin to understand the role that plays in your relationship with food and how to lose weight without a diet. Here’s what I’m covering in episode 168The three key skills you need to practice to stop mindless overeatingHow to incorporate them so you don’t get overwhelmed and give upHow these impact fat lossAlso a an important reminder at the top of the episode: I am opening up 1:1 coaching spaces starting late March/early April. As part of that I am raising the 1:1 coaching rate for the first time, ever. But before that happens, I’d love offer podcast listeners an opportunity to grab a 1:1 spot at the current rate, which is $275/month. If you’ve been thinking about working together but haven’t made the move yet, then now is the time.If you’re interested, click here to schedule a consult call before Friday March 8 (meaning the call needs to be on the schedule for this week or next) so we can get to know each other. No obligation with the consult—just a chance for you to share what’s been going on with you, learn more about how personalized coaching works and see if it feels like the right fit. 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’s episode is a follow up from last week’s where we talked about the concept of “fattening” foods and what that actually means. In episode 167 I’m getting into how the idea of calorie density and nutrient density connects back to fat loss. We’ll revisit the grid concept from last week and talk about how to use that as a tool to figure out what foods you need to be incorporating into your day to day routine to work on fat loss without counting calories. You’ll hear a little bit about the good/bad mindset around food and how to shift away from that and where you actually need to focus your time, energy and attention if you want to lose fat without a diet. In other big news—I am opening up 1:1 coaching spaces starting late March/early April. As part of that I am raising the 1:1 coaching rate for the first time, ever. But before that happens, I’d love offer podcast listeners an opportunity to grab a 1:1 spot at the current rate, which is $275/month. If you’ve been thinking about working together but haven’t made the move yet, then now is the time.If you’re interested, click here to schedule a consult call before Friday March 8 (meaning the call needs to be on the schedule for this week or next) so we can get to know each other. No obligation with the consult—just a chance for you to share what’s been going on with you, learn more about how personalized coaching works and see if it feels like the right fit. 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 remember growing up hearing the language “oh that food is so fattening.” It made it sound like eating that food would make you fat, which was, of course, the worst thing that could possibly happen (please hear the sarcasm).What people really meant is that the food had a high calorie density. What does that mean? That’s exactly what I’m talking about in episode 166 of The Diet Diaries. Here’s what we’re talking about today:—A framework to change the way you think about food—How to feel less emotional about certain foods—Why this impacts the guilt and shame you feel after eating “bad” foodsConnect 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 of The Diet Diaries I’m sharing the to 5 reasons to workout that have nothing to with burning calories, losing weight or earning food. Here’s a quick peek into today’s conversation:* Why I swear by strength training, and it’s not just for the physical benefits. There’s a much bigger picture we need to be aware of.* How a tough workout can transform your mindset* how exercise reshapes my relationship with my body, beyond just aesthetics* One of the key health/biomarkers to pay attention to as it relates to exercise* The skills you need to make these mindset shifts so you can exercise because you care about your body; not because you hate it* Whether exercise plays a role in losing weight Quick heads up that the Spring Mini Retreat is coming April 27 at my home in Westfield NJ! Click here to add your name to the interest to get all the details when they're ready. 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’s episode of The Diet Diaries is a very special conversation with a former client, Devin Nunez. Two years post nutrition coaching, Devin shares her profound journey through cancer, weight management, and the life long pursuit of self-care. This episode is not just about food; it's about transformation, self-advocacy, and finding joy in the simple act of eating. I am incredibly grateful to Devin for her vulnerability in sharing her story.Here are some of the topics we covered:Devin's unique goal around food and her bodyHow the skills that help you find ease around food are the same ones that help you lose weight, gain weight and maintain weightHow cancer treatment affected Devin’s relationship with food and her bodyHow Devin transformed her approach to eating from a chore to a form of self-loveThe specific skills that were most helpful for Devin and what she still uses today, nearly 2 years laterConnect 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 delving into a topic that stirs up a lot of conversation and curiosity: our relationship with sugar. Is sugar addiction a real thing? If it is, how do you know you’re addicted? And if it’s not, why do we all struggle with it so much? Here's a sneak peek at what we'll be exploring:How does sugar impact our brain chemistry? Is it as intense as some say, or have we misunderstood its effects?Is it really sugar we have an issue with, or the entire experience of eating something sweet, chewy, creamy and amazing? How to feel less stressed out by sugarSpecific skills you can use to feel more at ease around dessert and foods that often feel hard to have aroundIs it ever realistic to cut out sugar entirely? Also a quick reminder that these are the last few days to get on the early interest list for Eat with Ease because registration opens up on Thursday, 2/1! Six months of semi private coaching in a small intimate group so you can finally feel at ease around food and in your body. Click here to add your name for $50 off the monthly rate and first access to sign up.  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’ve been thinking a lot about the phrase we use all of the time to explain why we want to lose weight, look different, get Botox, buy a new sweater.“If it makes you happy”If losing weight makes you happy, do it.If getting a tummy tuck makes you happy, do it.If getting that new bag makes you happy, do it. But what’s really happening here? Are these things really making us happy? Or is that a story we’re telling ourselves?I spend today’s episode diving into this, sharing my perspective on this reasoning, how I’m personally navigating this and some skills to help you get more clarity around why you’re doing what you’re doing when it comes to how you look and what makes you feel good. It’s a little philosophical, but it’s a good one.Also, there’s a quick reminder upfront about Eat with Ease! That’s my 6 month semi private group coaching program that starts Feb 12. You can get more details by adding your name to the early interest list here. We’ll be working on all things nutrition behavior change and body image with a small, intimate group of women who get it because they’ve been where you’ve been. I can’t wait for this to get started.  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

Hello friends.Today I’m talking about Eat with Ease, my 6 month semi private group coaching program that starts February 12.Yes I’m talking all about what we’ll cover and what you’ll get.But more importantly I’m talking about why I created this. How it will change your life. Why it’s 6 months. There’s a lot of good stuff packed into this episode around how change happens, why you are where you are and what your options are. Here’s some of what I cover:The battle between instant gratification and delayed gratificationThe biggest reasons why you don’t stick with diets and workout plansWhat coaching actually is and why it’s a game changer for behavior changeHow Eat with Ease will help you lose weight without counting caloriesThe four big areas of focus we will work on together If you’re ready to lose fat, stop feeling guilty about what you ate last night and feel really GOOD in your body in 2024, get your name on the early interest list for a $50 discount off the monthly rate and first access to sign up. We start February 12.  Hope to see you there!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 talking about the what is, in my opinion, the most misused and misunderstood skill when it comes to weight loss.Food tracking.Because when you think tracking, you think calories or macros or points. We’ve all been there and done that and ended up back at square one every time.Why is that? Is all tracking bad? Is calorie tracking ever helpful? Is there another way to track? I talk through all of these questions and more including my recommendation for tracking and how it can change everything about your relationship with food. Join the early interest list for Eat with Ease, my 6 month semi private coaching program that starts February 12. 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

Hello and happy 2024!Kicking off the month and the year with another shortie episode.I start off by talking through  my number one tip for sticking with your resolution/goal/intention (which applies to any time of year, not just January). And then I share what you can look forward to from me this year. I am already feeling so grounded by my word of the year (which I also share) and it is reflected in everything I'm planning for 2024. 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

Happy end of 2023! Today is the last Diet Diaries episode of the year. Whether this is your first, 5th or 158 time listening (if you have listened to every episode PLEASE reach out because you are my hero!!!), thank you for giving me your time, energy and attention. Which I would argue are our most valuable resources. To cap off the year I’m talking about an issue that feels especially hard this time of year with so much food around, but is something we struggle with daily: how to deal with cravings and snacking.I’ve done an entire webinar on this, but today I’m sharing my top 2 skills that you can start practicing immediately to help you make more thoughtful, intentional choices around food and get more clarity as to what’s causing your cravings. And if you are currently working on fat loss or have a fat loss goal for 2024, then this is a must listen because these skills play a huge role in losing weight without counting calories. 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’s episode is a shortie but a goodie. 10 minutes all about my number one tip for holiday eating. And the cool thing is it isn’t even just for the holidays—you can use this tip anytime of year for any big dinner out, party or event. If you’re listening to The Diet Diaries then you’re likely someone who at some point has suffered from disordered eating like “saving up” calories for a party or not eating all day leading up to a big event so that you don’t eat more than your allotted calories for the day. And if you take a moment to think about it, you’ll quickly realize that strategy has never ONCE worked. You always ended up overeating because you were so damn hungry. Today’s episode talks about how to eat at a holiday dinner or party without feeling stuffed or like you’re going “off the rails.” And if you’re currently working on (or want to work on) losing weight without counting calories, this episode will definitely hit home 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

Episode 156 is a shortie but a goodie.I really didn’t want to record today’s episode. I wasn’t in the mood and just did not feel like it.AND.I did it anyway.And I realized that I needed to talk about how and why I did it because this is at the core of why change is so hard.We very often just don’t feel like doing what we need to do—the things that we KNOW are good for us yet just can’t seem to make happen.So in this episode I talk about why that happens and what to do about it. I talked about how I got myself to record the podcast when every bone in my body said no. The main skill I talk about 100% carries over to changes you want to make around food, body image and exercise. So if you’ve been struggling to lose weight, get to the gym, go to bed on time, meal prep, eat more protein, spend less time on social media—literally ANYTHING—this episode will help you figure out WHY and tell you exactly what to do 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