The Beyond Body Show
The Beyond Body Show helps ambitious women build a strong, fit, balanced, and capable body to reach their fullest potential. It releases new episodes every Wednesday covering fitness, training, mindset, and nutrition. The show aims to transform listeners' relationship with health and wellness and help them make progress on their journey. Host Jen Rudy also offers 1:1 coaching, with more information available on her Instagram or website.
Episodes
Jen's Bodybuilding Journey
What does it actually take to compete in bodybuilding, and what does it cost? In this episode, Jen tells her full competition story for the first time, from backstage with pneumonia to years of restrictive dieting, food intolerances, and injuries that came from chasing a physique she thought would fix everything. She unpacks the difference between real discipline and what she calls "discipline wit
You Can't Fake This: Chasing Discomfort & Building Main Character Energy
In this episode, Jen unpacks why performative confidence always has a ceiling, and why real confidence is built through the gap between who you say you are and how you actually show up. She breaks down discomfort as a mechanism for change, why resistance is usually a sign you're right at the edge of a breakthrough, and shares her own "pile of laundry" analogy for spotting the difference between pr
Reverse Dieting & the Fear of Eating More Food
What happens when you understand exactly why you should eat more, but your body still panics the moment you try? In this episode, Jen answers a DM from a listener describing that exact fear, and uses it to explain the deeply wired brain patterns behind why increasing your calories can feel dangerous even when it isn't. She covers the truth about scale weight fluctuations, the difference between wh
Extreme Ownership
Two women can have the exact same schedule, the same hormones, the same struggles, and get completely different results. In this episode, Jen explains why the difference almost always comes down to ownership, not willpower, not genetics, not even motivation. She walks through the concept of extreme ownership borrowed from leadership frameworks, the crucial difference between ownership and punishin
The Calorie Deficit, Cardio & Fat Loss Episode Nobody Ever Gave You
Calorie deficits aren't complicated, but most women have been taught to approach them in a way that works against them. In this episode, Jen unpacks how your body really burns energy (hint: your workout is a much smaller piece of it than you think), why the "fat burning zone" on cardio machines isn't the hack it's marketed as, and why so many women end up exhausted, under-recovered, and stuck desp
Hot Takes: The Fitness Advice I Used To Swear By - Aesthetic Goals, Eating Less, and Cardio - and Why I Changed My Mind
In this episode, Jen gets real about the beliefs she's had to unlearn as a coach and a former competitor. She breaks down her thoughts on cardio, eating less, why chasing how you look is one of the least reliable ways to actually change it, and walks through the hormonal reasons why eating more consistently often beats white-knuckling a deficit. It's honest, a little vulnerable, and packed with th
Where the Body Positivity Movement Might Be Holding You Back
What happens when a movement built to heal women from body shame ends up creating a different version of it? In this episode, Jen breaks down the origins and impact of the body positivity culture shift, where intuitive eating genuinely helps, where it can hold women back, and why wanting to change your body and loving it exactly as it is right now aren't mutually exclusive. This one's honest, a li
The 10 Food Rules Making it Impossible to Stay Consistent
Are your "healthy" eating habits actually working against you? In this episode, Jen breaks down 10 sneaky food rules that most women follow on autopilot and reveals how they're quietly driving the cravings, weekend binges, and consistency struggles that feel impossible to escape. From avoiding fruit and cutting carbs to skipping breakfast, these rules feel like discipline - but they're often the e
What My Cancer Journey Taught Me About My Body, My Time, and What Actually Matters
Jen shares the full story of her cervical cancer journey in this deeply personal episode - from her first diagnosis, multiple procedures, difficult fertility decisions, navigating this during a breakup, and getting the news it had returned during covid. Exploring the lessons she learned and the resilience she built, this is a story that reshaped not only the way she lives but the way she helps oth
Building a Workout Plan - Your Training Blueprint for Busy Women
You don't need to live in the gym to look and move like an athlete, you just need a map. I break down a realistic 3‑day training split for busy women, the programming "buckets" you must cover (push/pull, hinge, squat, glute positions, core), and how to choose tools and progress even with a busy life. Learn what helps keep you progressing throughout travel, stress, and learn simple progression rul
Macro Tracking: How to Track Without Shame, Overwhelm or Burnout
Macro tracking should be the path to food freedom, not a roadblock. In this episode, Jen unpacks the most common ways tracking goes wrong, including social anxiety around food, perfectionism traps, skipping context clues that help you build more consistency with food like sleep, stress, and recovery. Learn how to use the Mindful Macro Method - a strategy Jen teaches her 1:1 clients to help quiet
The Friendship Shift Nobody Warns You About in Your 30s: Are Your Friendships Supporting the Woman You're Becoming?
In this episode of The Beyond Body Show, Jen explores one of the most overlooked factors in fitness success: your environment. She breaks down how the people around you shape your standards, self-talk, and habits, and why surrounding yourself with the right community can make healthy choices feel natural instead of exhausting. Through personal stories of rebuilding her social circle, navigating fr
5 Things to Help You Pull Yourself Out of A Fitness RUT
In this episode of The Beyond Body Show, Jen dives into what it takes to pull yourself out of a rut and rebuild momentum in your fitness routine without falling into all-or-nothing thinking. She breaks down why high achievers often struggle the most with consistency, how perfectionism creates resistance to taking action, and why lowering the barrier to entry is one of the most powerful tools for l
Why Perfectionists Struggle With Fitness
In this episode of The Beyond Body Show, Jen unpacks how perfectionism quietly sabotages your fitness progress - not because you don't care enough, but because your mindset is keeping you stuck in all-or-nothing cycles. She breaks down the hidden ways perfectionism shows up in your routines, self-talk, and ability to adapt when life gets messy, and why constantly chasing the "perfect plan" leads t
How Losing Weight and Getting "Toned" is Keeping You Unhappy With Your Results
In this episode of The Beyond Body Show, Jen breaks down one of the most misunderstood goals in women's fitness: wanting to get "toned." She explains why chasing smaller, lower scale weight, and aggressive dieting often leads to frustration, burnout, and a physique that still doesn't feel - or look - the way you hoped it would. Instead, Jen dives into the science and strategy behind true body reco
Is Control Keeping You Stuck In Perfectionism?
In this episode, Jen dives into the nuanced relationship between control, structure, and self-worth in your fitness journey. She explores how metrics and routines can either support your growth - or quietly become the foundation of your identity. You'll learn the difference between self-control and self-leadership, how to use data without spiraling, and why true progress comes from adaptability, N
Why You Keep Starting Over With Fitness (And How To Stay Consistent With Follow Through)
In the first episode of the fourth season of The Beyond Body Show Jen emphasizes the importance of setting realistic fitness goals and maintaining a balanced approach. She addresses common challenges such as burnout and the need for adaptability. Listeners are encouraged to separate obstacles from emotional reactions, embrace flexibility, and focus on long-term consistency rather than chasing nove
ADHD, Dopamine, and Discipline: How Neurodivergence Impacts Health, Fitness, and Habits with Dr. Jenn Gauthier
In this episode of The Beyond Body Show, Jen sits down with Dr. Jenn Gauthier—registered clinical counselor and researcher in high-functioning ADHD—to explore how ADHD shows up in the daily habits, struggles, and self-perceptions of ambitious women navigating health and fitness. Together, they unpack: What high-functioning ADHD actually looks like (and why most research misses the mark) Why AD
Training for Longevity, Lifelong Consistency, and Aging Populations with Guest Andrew Coates
In this episode of the Beyond Body Show, Jen Rudy and Andrew Coates discuss the importance of training for longevity, particularly for older adults. They emphasize the need for enjoyment in training, the significance of building trust with clients, and the role of performance in motivating individuals. The conversation also touches on challenging societal beliefs about body image, the importance o
Rootd in Relief: Anya's Journey from Anxiety to Empowerment
Anya Wysocka, the founder of Rooted, an app designed for panic attack and anxiety relief, shares her personal journey of overcoming anxiety and panic attacks. She discusses how her experiences led to the creation of Rootd, which now has nearly four million users. Anya talks about the importance of accessible mental health tools, the role of routine and exercise in managing anxiety, and the holisti
How To Fix Your Motivation (Or Change Your Relationship With It)
In this episode of the Beyond Body Show, Jen delves into the complexities of motivation, particularly in the context of fitness and health. She discusses the common struggles individuals face with motivation, emphasizing that the real issue often lies in the type of motivation one relies on. Jen categorizes motivation into different types, from extrinsic to integrated, and explains how understandi
Listen To This If You Feel Like You Haven't Made Enough Progress
In this episode, Jen addresses the common feelings of discouragement that many women experience in their health and fitness journeys. She emphasizes the importance of managing realistic expectations, understanding the motivator's that move you forward with your goals, and how to measure progress. She'll guide you to reflect on how you're tracking your progress and shares questions to ask yourself
Why You Self-Sabotage (And How To Stop!)
In this episode of the Beyond Body Show, Jen explores the themes of self-sabotage, all or nothing mindset, and practical strategies for sustainable health. She emphasizes the importance of understanding resistance as a protective mechanism rather than a flaw, and introduces the WOOP Method as a tool for overcoming obstacles. The conversation encourages listeners to visualize their future selves an
Reprogramming your mindset w/ Therapeutic Counsellor Sarah Lambert (Ep. 36)
In today's episode, Sarah and Jen dive into the intricate relationship between fear, change, and self-improvement. They unpack the challenges of stepping into the unknown and how to navigate those initial apprehensions. Drawing parallels between physical training and emotional growth, they reveal how reprogramming your mindset can lead to transformative shifts. Join them as they share personal exp
My Beef With 75 Hard (Ep. 35)
In this week's episode, Jen shares her beef with the 75 Hard program. If you've never heard of 75 Hard, Jen goes into detail about what the program is, and why she thinks it's not a good way to approach your health and fitness goals. Usually, harder does not equal better and a pass / fail mindset will sink your fitness and nutrition goals. Jen talks about how being adaptable and finding the messy
Meals Plans vs. Flexible Dieting w/ Guest Nico Abaya (Ep 34)
Join us for another enlightening episode of the podcast, where Jen interviews Nico Abaya, an online fitness coach with over 11 years of experience. In this episode, Nico shares his thoughts on meal plans versus flexible dieting. He shares the story of his McShred, and talks about the importance of tracking macros instead of getting stuck in a good or bad mindset with food. Jen and Nico discuss lon
7 Things I've Changed My Mind On In My Personal Fitness Journey (Ep 33)
In this episode Jen shares her personal fitness journey and the seven things she's changed her mind on. From focusing on cardio to decreasing stress and involving loved ones, Jen discusses how her fitness goals have evolved over time. She also talks about the importance of strength training, meal timing, setting boundaries confidently, and healthy friendships. If you're looking for inspiration to
Stress Management & Being a Baddi
In this episode, Jen dives into the topic of stress management and how to navigate it like a baddie. Jen explains how the nervous system works and the differences between the parasympathetic and sympathetic nervous system. She also highlights common responses to stress, and the importance of front loading your stress management. Jen then shares the four steps to navigating stress like a baddie,
Does the Scale Weight Throw You Off? Your Secret to Letting Go of This Attachment (Ep 31)
In this week's podcast episode Jen discusses the common obsession with scale weight goals. It's too easy to get caught up in the numbers and forget that there are other measures that are equally important, depending on what your goals are. Throughout this episode, Jen explores the various factors that contribute to improvements in both body composition and scale weight. She'll dive into the impa
Meal Prep & Planning Tips (Ep 30)
In this episode, Jen shares why meal prep is important and strategies to end the "what do I eat" dilemma. Jen introduces an easy strategy to reverse engineer your meals, based on your nutritional needs, and her easy meal prep process 'the 3x3 method' to streamline your meal prep. She walks through exactly how to get enough structure, while keeping in a lot of flexibility with meals so you don't
Jen & Mira, Reunion Episode (Ep 29)
Reunited at last! Jen and Mira catch up on everything that's happened since Mira left Beyond Body Coaching. Mira shares her experience with taking space for herself while soul-searching through the desert, and life in Mexico City. Jen and Mira both share their big goals for the future and all sorts of stories This episode is full of contagious laughter, and random stories about Sky Daddies, dating
FUN FAT LOSS (lol) 6 Rules I Swear By
Who really has fun losing fat? The episode title is kind of an oxymoron. Fat loss, if you're being effective at it, is not going to feel amazing. You should be a little bit hungry, a little bit tired, you might experience irritability, and low moods. But there are a lot of things that you can do to have MORE fun and minimize the suck. In this episode, Jen outlines the six rules to help you have t
My Hysterectomy Journey (Ep 27)
In this episode, Jen tells the personal story of her hysterectomy. From the initial cancer diagnosis, and choice of a less invasive treatment, the 5 years she had to contemplate a life without children, to her second diagnosis and her choice to have her uterus removed. Jen also shares the challenges she went through with the surgery, all the wonderful people who supported her recovery, and how it
Should You Be Working Out At A Gym? - The Episode For Gym Anxious People (Ep. 26)
In this episode, Jen chats about gym anxiety and how to move past it. She will explore the reasons why people feel anxious at the gym, steps to getting over it, and how overcoming that anxiety can have a positive impact on your mental health. Join us as we delve into this topic and learn how to make the gym less scary. Time Stamps: (00:26) The benefits of going to the gym (10:10) My first gym s
Data vs Drama: Feel Empowered By Data Rather Than Feeling Let Down (Ep. 25)
You have undoubtedly looked at the number on the scale either in the past or recently and felt a certain way. We've all been there. I want to talk about how to take the data we are given and feel empowered by it rather than being let down. I'll talk about awareness vs obsession, how to have a realistic approach to sustainability, share with you our new upcoming 1-1 coaching package, and more! Ti
7 Tactical Strategies to Overcome Emotional Eating (Ep. 24)
We're back! In this episode of our podcast, we delve into the topic of emotional eating and share 7 tactical strategies to help you overcome it. From understanding the root cause of your emotional eating to developing a plan of action, we cover it all. Whether you're someone who turns to food for comfort or to cope with stress, this episode is for you. Tune in to learn how to take control of your
Overcoming Resistance with Coach Alexis! (Ep. 22)
Resistance shows up in every part of our lives at some point. It's the voice inside our heads telling us to be careful, that we might fail, or that we aren't good enough. It's meant to keep us safe but those thoughts won't let us chase our dreams. I'm joined by Coach Alexis to mainly talk about this topic and how she sees resistance come up in her life along with her clients and I share some of my
Overcoming Body Image Issues and Finding Coaching with Beyond Body Assistant Coach Tianna Andrews! (Ep. 21)
I am so excited to introduce you to our assistant coach Tianna! Tianna has a great story when it comes to her background and how she became a coach. We talk about her negative body image days, when she found strength training and started eating more, and finding her love and passion for coaching others. Time Stamps: (0:50) Tianna As a Kid (2:00) Cardio and Drug Group (6:30) Negative Body Image
Setting Yourself Up For Success During the Holidays (Ep. 20)
I know the holidays can be a fearful time when it comes to food and staying on track so I wanted to share with you some tips to set yourself up for success during the holidays! Some you've probably heard before but others will be brand new to you and I hope you put some of these tips and strategies into action during the holidays. Time Stamps: (0:02) Talking Holiday Eating (2:55) What Do The H
What To Do When You're Scared to Go After Your Body Goals (Ep. 19)
Are you afraid to go after your body goals? Is something holding you back but you can't quite figure out what that is? In today's episode, I want to talk about the fear around body goals, where the anxiety comes from, and how you can use your values to propel you forward. Time Stamps: (2:22) Feeling Lost with Your Fitness Goals? (2:46) Where Does the Anxiety Come From? (4:10) Fear of Success (
Listen to This if You Struggle with Consistency (Ep. 18)
We all struggle with consistency from time to time and especially with our health before we've established solid habits. We weren't taught in school about proper health, fitness, and nutrition but we can't use that as an excuse anymore. I want to share different versions of consistency, the concept of decision fatigue, and remind you to ask what is the actual goal we are after? Time Stamps: (0
Overcoming the Fear of Lifting Heavy (Ep. 17)
A lot of women I coach in Beyond Body coaching start with some fear and intimation around lifting heavy in the gym and trust me, I was there too. There's an incredible shift in confidence that happens though when you go from working out to intentionally training. I'm going to share with you some common concerns around lifting heavy, how to overcome them, and share with you my Green-Yellow-Red Ligh
Saying Goodbye to Mira and The Future of Beyond Body Coaching (Ep. 16)
We've been keeping a big secret for awhile and it's finally time to let it out. Having to say goodbye is one of the hardest things ever especially when you build a company together. Mira explains in this episode why she is leaving Beyond Body coaching to do her own endeavors and what's next for Beyond Body coaching. Time Stamps: (0:30) Big Secret Revealed (2:40) The Actual Announcement (5:30)
Escapism and 4 Tips When Times Get Tough (Ep. 15)
Jen here with my first solo episode and I'll be honest... I've been going through it. I've been spending more time with some self-care activities and wanted to share 4 tips with you if you are going through some tough times too. Time Stamps: (0:00) My First Solo Episode (2:50) Escapism Isn't "Wrong" (3:44) My Cancer Journey (7:28) 4 Tips to Help You (11:26) My Baths (13:01) Would Love to Hear
The Transformation Timeline (Ep. 14)
You want results and we want to give you those results! Unfortunately, it doesn't happen instantaneously unlike all the BS ads you see on social media. Today's episode is all about the transformation timeline our clients experience within Beyond Body coaching and we share a really great camping analogy we hope will help you understand this process more! Time Stamps: (0:00) Explaining Our Clien
Stop Perpetually F*cking Yourself (Ep. 13)
Yes, it's an aggressive title but it's because we care about you! As "lizardy trash humans" we forgive that perfection is unattainable. We all go through the toxic sludge of life sometimes and that's normal! Today's episode is all about how to stop f*cking yourself over all the time and how to start loving the person you are flaws and all! Time Stamps: (0:00) Perpetual Self-F*cking (1:30) The
Why You Might Not Be Seeing the Results You Want From Your Training (Ep. 12)
Do you feel like you're putting in the time and effort in the gym and still not seeing the results you want? We've been there when we first started and it can be incredibly frustrating! Today's episode is all about strength training, ideal exercise selection and volume, and everything else that makes a great strength training plan! Our hope is to set you up for success and fill in some holes you m
How to Look Like You Lift! (Ep. 11)
Feel like you put a bunch of sweat and effort in at the gym but not seeing the results you want? We want to share how to lift and look like you lift! We'll explain the difference between the noobie lifter vs a more intermediate lifter, the art of gaintaining, and, unless you're a grandma, why you probably need to increase your protein! Time Stamps: (0:00) Looking Like You Lift (1:50) Recent Cl
Our Perspectives and Experiences on Coaching (Ep. 10)
Here's something you probably didn't know about either of us: we weren't the biggest fans of coaching at one time. We think it's hilarious given what we do for a living now that we used to think this way but, after our initial skepticism, we are fans for life of coaching. We'll tell you our stories and experiences, when we think you should hire a coach, and what to look for in a coach. Time Stam
4 Key Habits in Fitness and Life (Ep. 9)
Whether you want to be more consistent with your fitness, have a better life, or improve your interpretative dance skills, you'll need to build solid habits that will aid you in this journey. We want to give you 4 specific habits that have helped us in our lives and that have helped our clients as well! Time Stamps: (0:00) Interpretative Dance Skills (1:55) Habits in Fitness and Life (3:50) Ta
Training Cues to Make the Barbell Your B*tch (Ep. 8)
Yes you read that title right: it's time to make that barbell your bitch! Today's episode is all about training cues we teach our clients and these aren't the boring ass ones you are typically used to hearing. For example, one is about getting "that extra inch" ;) if you know what we mean. Listen in and improve your form starting today! Time Stamps: (0:00) Training Cues (3:59) Breaking the Bar
Managing the Inner Critic and Embracing the Middle Ground (Ep. 7)
You know that bitch voice inside your head? The inner bullshit self-talk of doom (as Mira put it in one of the outtakes LOL)? There's a way to manage and quiet that voice and we're here to tell you how! We'll talk about our own experience with shutting down the bitch self and we'll also talk about the wonderful land of the middle ground where extremes don't exist and you can live your life from ne
Lessons Learned and Parallels Between Travel and Fitness (Ep. 6)
Buckle up because you're in for a ride down memory lane today as we talk about one of our absolute favorite subjects: travel! While we've learned so much about ourselves from our fitness journey, we've learned just as much from traveling and the unpredictability and necessary adaptability that comes with traveling. Let us know if you enjoyed this style of episode and we'll be sure to share more st
The Magic Pill (Talking Confidence and Where to Find It) (Ep. 5)
If you are waiting around to be confident and happy with your life, you might be waiting around awhile. You don't need a man or any external validation to build and increase your confidence and today's episode is all about what confidence really is. We'll explain our perspectives, give you examples from our lives, and why we value doing cool shit over that damn scale. Time Stamps: (0:12) The M
All Things Macros! What are Macronutrients, Should You Track, and Is It Obsessive? (Ep. 4)
Tracking macros saved both of us when it comes to health and it's been getting a lot of hate recently for being too restrictive so today, we want to share why macro tracking is important early on in your fitness journey, why it doesn't take as much time as you think, and why you SHOULDN'T track macros forever. Time Stamps: (0:00) All Things Macros (3:20) What is a Macronutrient? (7:05) Who Sho
Jen's Story: Moving Out at 16, Contest Prep, and Why Struggles Lead to Growth (Ep. 3)
We are talking Jen's story today and not only her crazy fitness journey but what she's gone through since adolescence. As Jen developed early, she was picked on and bullied to the point she had to get out of that situation. She inevitably moved out at 16, was involved in an abusive relationship, and got out of that as well. If you are currently going through something like this or similar, just kn
Mira's Story: Struggles with Eating Disorders, The Value of Travel, and Shifting Unhealthy Behaviors (Ep. 2)
Trigger warning: if you are currently struggling with an eating disorder or find this topic emotionally triggering, this might be an episode to skip. Mira shares her story and how she became an online coach through many chapters and iterations of her life. She talks about trips to India and Thailand, living and operating a boat for an extended period of time, and all while dealing with eating iss
Welcome to the Beyond Body Show! (Ep. 1)
Welcome to the first episode of the Beyond Body Show with your hosts Mira and Jen! We're so excited you are checking out our first episode and we couldn't wait to finally launch our show! In this first episode, we want to briefly chat about our stories, how we met and became business partners, and what we'll talk about going forward on the show! Please subscribe so you do not miss an episode and i
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