The It Girl Mindset
The It Girl Mindset, hosted by Ashley Robutz, is a self-development podcast that helps listeners step into their next-level self. It focuses on mastering mindset, manifesting desires, and building a strong connection with your body. Each episode provides practical tools, insights, and strategies to empower personal growth and elevate various aspects of life.
Episodes
(204) give me 15 minutes to rewire your brain (make taking action feel easy)
Start brainwashing yourself for free HERE (use code FOUNDING at checkout for 50% off annual plan) You can know exactly what your pattern is and still repeat it. You can know you’re spiraling, know what you should do differently, know the affirmation, know the journal prompt — and still fall back into the same response when you’re actually in the moment. In this episode, I’m breaking down why that
(203) 3 traits you need to take your life to the next level, quantum leap and step into a new reality (no, you don’t need to be born with them)
What does it actually take to quantum leap into a completely different version of your life?In this episode, I’m breaking down the 3 traits I believe are essential if you want to take your life to the next level, become more successful, build insane self-trust, and step into a new reality.And no — these are not personality traits you either have or you don’t. They can be built.We’re talking about
(202) It’s time to enter your winter arc (your step by step guide)
Ready to enter your winter arc and lock in for the next three months?In this episode, I’m breaking down my 6-step process for creating your own winter arc using a mix of practical strategy, neuroscience, subconscious work, nervous system regulation, and energy.You’ll learn how to get clear on what you actually want, create an identity that supports your next level, build habits and systems that ma
(201) how to become the woman who bets on herself (THAT GIRL hacks for trusting your gut) with art advisor Erin Remington
Most people don't wait because they aren't ready. They wait because some part of them decided a long time ago that they're not the kind of person who does this. Ashley sits down with art advisor Erin Remington, who registered her business name fifteen years before she ever used it, and they get into what finally broke the pattern. It wasn't a plan, and it wasn't confidence.What
(200) you’re 6 months away from the life you want (if you want it bad enough)
Comment below to win a free brainwashing session with me! 🤎Apply to THE CODE 1-1 mentorship 📩 Join my weekly newsletter🤍 Book a Brainwashing Session — 60 min 1:1 to find the ONE block keeping you stuck + recode it (code POD30)🖤Check out my ShopMy 🌿Subscribe to my Substack 💵Track your finances with Monarch (50% off)Leaving a review really helps the podcast
(199) 10 it girl habits + mindset shifts to make you hotter, healthier and wealthier
🤎Apply to THE CODE 1-1 mentorship 📩 Join my weekly newsletter🤍 Book a Brainwashing Session — 60 min 1:1 to find the ONE block keeping you stuck + recode it (code POD30)🖤Check out my ShopMy 🌿Subscribe to my Substack 💵Track your finances with Monarch (50% off)Leaving a review really helps the podcast grow. If you leave a review I'll send you a free pep talk meditati
(198) how I 5x'd my business in 30 days (the 4 beliefs I had to delete)
🤎Apply to THE CODE📩 Join my weekly newsletter🤍 Book a Brainwashing Session — 60 min 1:1 to find the ONE block keeping you stuck + recode it (code POD30)🖤Check out my ShopMy 🌿Subscribe to my Substack 💵Track your finances with Monarch (50% off)Leaving a review really helps the podcast grow. If you leave a review I'll send you a free pep talk meditation to help motivate you to w
(197) 4 hacks to brainwash yourself into your dream body (step by step)
Ashley has been brainwashing herself into her dream body, and none of it looks like a diet. In this episode she gives the four things she actually does, in the order she does them, including the one she runs while she's working out and the one she does first thing in the morning. None of them ask for more discipline, which is where most people go wrong when they try to change their body. She a
(196) I stopped hiding my intensity and quantum leaped into a new reality
Apply to THE CODEAshley has been softening how she says things so the people around her stay comfortable, and this episode is the end of that. She goes through five things she's done sugarcoating, including the one she's been sitting on the longest. She gets into why she has no patience left for a victim mindset, what she says to people who tell her to relax and go have fun instead of buil
(195) how to become a rich girl (it's not about working harder)
🔓UNLOCKED is Wednesday, August 12 at 4:00 PM PSTA free live class on brainwashing yourself to be hot, rich, and successful. Replay will be available. Money behaves like energy. It moves, it gets exchanged, and it goes where there's a channel open for it. So the question Ashley keeps coming back to is not how to get more of it, it's what you're transmitting and whether you can actually
(194) 7 codes I live by (as a logical turned woo woo girlie)
🔓join UNLOCKED the free masterclass✨I used to be the most logical person I know, and now I plan my week around my human design and I believe energy is as real as anything I could prove on paper. This episode is the whole list of what I actually believe and why. It starts with the big one, which is that you don't manifest from your thoughts, you manifest from your subconscious beliefs, and that
(193) the secret to trusting yourself with intuitive guide and energy healer Emma Jackson
Emma Jackson is back for part two, and this one is all energy. We got into what energy actually is, why you can walk into a room and feel off without being able to name why, and how to tell the difference between your intuition and your fear. I spent most of this conversation asking her for the steps and the hack, and she kept handing it back to me. There is no one right way to do this. It's a
(192) my client thought sugar was the reason she couldn't lose the weight (I'm giving away $10k in coaching scholarships)
APPLY TO THE SCHOLARSHIP My client came in convinced the reason she'd given up on her dream body was sugar. Too many cravings, not enough discipline. What we found in her audit was the complete opposite, and it had nothing to do with food. In this episode I walk through her full client audit start to finish: what she came in with, the subconscious belief we uncovered, where it started, and wha
(191) the science of glowing tf up (unlock a full system upgrade)
APPLY TO WIN FREE COACHING HERE You've heard "glow up" a thousand times — new hair, new body, new wardrobe. But what if everything you thought a glow up was, was only scratching the surface? In this episode we're getting into the actual science behind what happens when a woman truly transforms — and it starts way before the mirror. We're talking about the electromagnetic ener
(190) 5 brutally honest truths about becoming THAT GIRL
Join THE CODE private mentorshipFind your Block (take the free quiz)Changing your life looks exciting from the outside. From the inside, it's uncomfortable, lonely, and slower than anyone admits. In this episode, Ashley breaks down 5 brutally honest truths about what real change actually feels like, so you stop thinking the hard parts mean you're doing it wrong.This is for the woman who
(189) wealthy, healthy + healed pt. 1: money rituals, health anxiety + getting lip filler
A new series, and a fresh start for an old one. I used to do Healthy Hot & Healed, and I'm bringing it back as Wealthy, Healthy and Healed, because I want to take you through all of it now, the money, the body, and the healing.This isn't me telling you how to do it from the finish line. I'm a student of this work too, so I'm just letting you behind the curtain on what I'm a
(188) the mid-year reset: how to lock in for the rest of 2026 (steal my 7 step method)
Book Your Brainwashing Session In today's episode, Ashley shares her exact 7-step process for a mid-year reset so you can lock in for the rest of 2026, even if this year hasn't gone the way you planned.Her take is that most resets fail for one reason: we set new goals on top of the same beliefs that stopped us the first time. So this isn't about building better habits or trying harder.
(187) my reinvention eras: binge drinking, performing at the superbowl and soft girl discipline
In today's episode, Ashley Robutz joins Becca Nichols for an honest conversation about her reinvention eras and what it actually takes to feel good from the inside out. Ashley opens up about the binge eating and binge drinking of her college years, the negative self-talk she lived in for a long time, and the turning point that started it all.She gets into her time performing as a 49ers cheerle
(186) become magnetic: how to actually attract what you want in 4 simple steps
In today's episode, Ashley breaks down what it actually means to be magnetic, and why some people seem to attract everything they want while you're working twice as hard for half the result. She gets into 4 signs you're out of alignment (the body symptoms, the Sunday-night dread, feeling behind even when you're winning), and why doing everything "right" still leaves you s
(185) 10 THAT GIRL upgrades you need in 2026
🤎Apply to The CodeThese are the ten things that genuinely made my life better. None of them are life-overhaul big. They're small upgrades that added up until I became the version of me I actually wanted to be, and in this episode I'm breaking down all ten. This isn't about more discipline. It's about changing what your normal looks like, one small swap at a time. From the products
(184) the 3 beliefs keeping you broke, stuck and playing small (recode these now)
🤎Apply To THE CODEYou can see exactly where you want to be. The body, the money, the life. But no matter how hard you try, something keeps getting in the way. Those aren't external obstacles. They're invisible walls — limiting beliefs running so deep in your subconscious you don't even know they're there. In this episode we're breaking down the top 3 limiting beliefs I see most
(183) brainwashing 101: train your brain to be HOT RICH and CONFIDENT
🤎Book a free RECODING AUDITYou're already being brainwashed. By your past, your patterns, your programming. The question is whether you're going to keep letting it happen on accident — or start doing it on purpose. In this episode, I'm breaking down the actual neuroscience of why your subconscious is running the show, why willpower and positive thinking alone will never be enough, and the exact pr
(182) the duality method: how optimism + grit makes you unstoppable
Apply to 1-1 CoachingYou've been told to stay realistic. To manage your expectations. To be grateful for where you are. And maybe that advice has kept you safe — but has it kept you stuck? In this episode we're breaking down the method nobody talks about: pairing radical, borderline irrational optimism with an unshakeable inner toughness that means nothing — and no one — can knock you off
(181) niche ways I’m getting in the best shape of my life (even while traveling)
🤎Apply to The Code In this episode, I'm sharing the unconventional habits that are genuinely transforming how I look and feel, even with a packed travel schedule and zero interest in rigid routines. From visualizing my dream body mid-workout to ditching my Oura ring entirely, these are the shifts that actually moved the needle — and none of them came from a mainstream wellness playbook.We cove
(180) how to actually reinvent your self in 2026 (completely transform your life in 90 days step by step)
🔓Get a 7 Day Free Trial to The Future Self System App🤎Free Re-Coding AuditIf you’ve been feeling stuck in the same patterns… the same habits… the same version of yourself—you’re not broken. You’re just operating from an outdated identity.In today’s episode, we’re breaking down what it actually takes to reinvent yourself in 2026—and no, it’s not about forcing discipline or trying to become someone
(179) ask ash anything (intuition, alcohol, routines, subconscious reprogramming + more)
🤎Apply to The Code In this episode, Ashley answers your most requested questions, raw, unfiltered, and nothing held back. We cover intuition, the truth about reaching your dream body, supplement stacks, subconscious reprogramming, alcohol alternatives, discipline, routines, PCOS and GLP-1s.🗓️Free 6 Week Soft Girl Discipline Reset Notion dashboard 📩Join my weekly newsletter
(178) 5 habits that have made me hotter and richer
🤎Apply to The Code Here This episode breaks down the real habits that made me hotter, more confident, and increased my income. We’re talking about the mindset shifts, routines, and identity changes that actually work, without strict plans or burnout. If you feel like you’re doing everything right but still not getting results, this is for you.this episode we cover…why your money beliefs dictate yo
(177) 4 hot girl hacks to stay consistent AF
JOIN THE CODE —> Apply Here If you feel like you keep starting over, falling off, or not following through, even when you know what to do, this episode is going to shift everything.We get into:The real reason you can’t stay consistent (it’s not what you think)The behavior loop that’s controlling your actionsWhy you keep starting over — even when you’re tryingHow your identity, nervous system, a
(176) how to actually become “her” (stop following the wrong blueprint and create your own)
🤎JOIN THE CODE —> Apply HereIn this episode, I’m breaking down why you keep starting over, why you don’t trust yourself, and why consistency feels so hard, even when you know exactly what to do.We go deep into:Why you feel stuck (even when you’re taking action)The behavior loop that’s actually controlling your resultsHow your mind, body, and energy are shaping your lifeWhy surface-level self-he
(175) how to find your purpose (listen when you’re feeling stuck)
If you’ve been feeling stuck, unsure of your direction, or like you’re moving but not actually getting anywhere, this episode is for you. We’re breaking down what it really looks like to find your purpose—starting with learning who you are beneath the roles and the noise. I’m walking you through the shift that changed everything for me, and how to start moving toward a path that actually feels ali
(174) the hardest part of leveling up (no one warns you about this)
In this episode, we’re getting into the part of leveling up that no one really talks about, the quiet, uncomfortable middle where you start to outgrow your old life and learn how to hold your vision even when your reality hasn’t caught up yet.How to navigate the “in-between” phase without self-sabotagingWhy feeling stuck can actually be a sign you’re growingThe emotional side of outgrowing people
(173) 5 habits I had to quit to become UNRELATABLE (level up 100x faster)
In this episode, Ashley shares the five habits she had to quit in order to become “unrelatable.” As your standards rise, the way you think, use your time, and respond to life starts to change. Leveling up isn’t just about adding better habits, it’s about letting go of the subtle patterns that quietly keep you stuck.What you’ll learn:The hidden habit that weakens self-trustWhy protecting your energ
(172) how i’m brainwashing myself to become the healthiest and wealthiest version of me (step by step guide)
In this episode, Ashley dives into the process of intentionally reprogramming her mind to become the healthiest, wealthiest, and most aligned version of herself. After realizing that real change requires more than motivation, she shares how she’s going all in on her next level identity and taking herself seriously across every area of life.You’ll learn:How identity shapes the results you experienc
(171) why high achievers struggle to manifest and how to fix it with Alica Preetz
In today’s episode, I’m joined by Alica Preetz, a mindset and manifestation coach. We talk about what manifestation really looks like when you’ve spent years performing, achieving, and chasing goals for validation instead of alignment, and how coming back to your authentic self can completely shift what (and how) you manifest.In this episode, we chat about:How to actually find your authentic self
(170) become a top 1% woman (the traits that actually create results)
Becoming a top 1% woman isn’t about doing more, it’s about becoming the woman who actually follows through. In this episode, we get into the traits that separate women who keep starting over from the ones who create real momentum, build self-trust, and execute at a higher level without burning out.🗓️Free 6 Week Soft Girl Discipline Reset Notion dashboard 📩Join my weekly newsletter
(169) you’ve been lied to: why discomfort is the path to clarity with Claire Calfo
Discomfort isn’t always a sign you’re doing something wrong — sometimes it’s the exact thing trying to get your attention.In today’s episode, I’m joined by Claire Calfo, Associate Therapist and founder of Calm with Claire, for a grounded conversation on breathwork, somatic healing, and why slowing down can feel so uncomfortable — especially for women who are used to giving.In this episode, we talk
(168)The deep work that actually works (the step by step blueprint that changed my life)
This episode is for the girl who’s ready to actually do the deep work — not the “light and love” version, but the kind of inner work that creates real, lasting change. I’m breaking down the exact step-by-step blueprint that changed my life.In this episode, we cover:Why the body always comes first (and why mindset alone isn’t enough)How subconscious reprogramming actually works (conscious vs subcon
(167) the cheat code to reaching your dream body (the diet industry doesn't want you to know these 5 things)
In this episode, I’m sharing the real cheat code to reaching your dream body, and it has nothing to do with restriction, punishment, or fighting your body. This episode is about what happens when you stop overriding your body and start listening to it instead.Inside this episode, we cover:Why ignoring hunger, fullness, and rest cues keeps you stuckHow guilt and punishment fuel emotional eatingThe
(166) how to become the CEO of your own life (IT GIRL hacks to elevate everything) with Tamra Santucci
In this episode, I’m joined by Tamra Santucci, a feminine leadership and embodiment coach for ambitious women, to talk about owning your bigness and stepping into the role of CEO of your own life. We explore what it means to stop shrinking, get clear on your purpose, and lead yourself with confidence and intention. This conversation touches on identity shifts, IT GIRL glow-up principles, and the s
(165) healthy hot + healed pt 5: my 2026 big goals, standards & rituals
This episode is a full check-in on my healthy, hot, healed era — the habits, tools, and mindset shifts helping me stick to my goals without burning out. Food, skincare, movement, nervous system regulation, and the systems I’m using to level up this year, all in one honest breakdown.🗓️Free 6 Week Soft Girl Discipline Reset Notion dashboard 📩Join my weekly newsletter Check out my Sh
(164) the mindset behind success: healing triggers, beliefs & holding your vision with Reese Evans
Success isn’t just about strategy or discipline — it’s shaped by the beliefs you carry, how you respond to triggers, and your ability to hold your vision over time. In this episode, I’m joined by Reese Evans to explore the real mindset behind success, from healing subconscious patterns and releasing limiting beliefs to creating safety in the mind and body when old triggers surface. We also talk ab
(163) 6 THAT GIRL habits you need in 2026
In this episode, we’re exploring six habits that quietly shape “that girl” energy as you move into the new year. Not in a rigid, aesthetic-only way—but in a way that actually supports confidence, consistency, and self-trust. We talk about creating rituals instead of rules, building discipline that still feels soft, and choosing habits that fit your life rather than forcing someone else’s routine.
(162) how to actually stick to your new years goals (its lock in season baby)
In this episode, we explore what it really means to follow through on the commitments you make to yourself. Through grounded reflection and practical insight, this conversation invites you to rethink how you approach goals, discipline, and consistency in a way that feels aligned rather than forced.This episode is for anyone ready to stop starting over and begin moving with clarity, intention, and
(161) your 2026 rebrand starts today (step by step guide to plan your next level self )
In this episode, I walk you through how to intentionally rebrand your life and plan your 2026 identity using a clear, step-by-step framework. We explore the mindset shifts, decisions, and actions that help you move from who you’ve been into who you’re becoming.🗓️Free 6 Week Soft Girl Discipline Reset Notion dashboard 📩Join my weekly newsletter Check out my ShopMy Watch this episo
(160) Tulum retreat recap: no more playing small, sisterhood healing & my dark feminine awakening
In this episode, I’m sharing a full retreat recap and how I came home feeling genuinely different.From meeting the girlies in real life, getting lost, welcome ceremonies, private chef meals, beach days, and a few chaotic moments in between… to the deeper inner shifts that surprised me the most.We talk about no longer feeling bad for dreaming big, what it really means for me to be seen, and why vis
(159)why you don’t have your dream body (4 mindset shifts that actually work)
Book Your Mind Rewire SessionIf you’re on your body journey and you feel frustrated, stuck in an all-or-nothing loop, or like you’re doing “everything right” but nothing is changing… this episode is going to land deeply. I’m breaking down the real reason you don’t have your dream body yet — not because you aren’t disciplined or motivated enough, but because your identity and subconscious beliefs d
(158) are you burnt out… or just meant for more? (the truth behind misalignment) with Jordan Flynn
Mind Rewire SessionIn this conversation, Somatic Expert and Life Transformation Coach Jordan Flynn opens up about the version of burnout most high-achieving women never see coming — the kind that doesn’t show up as exhaustion first, but as misalignment, disconnect, and a quiet sense that you’re meant for something more.We explore how the nervous system shapes your energy, your identity, and even t
(157) stick to your fitness goals without giving up dessert (3 hacks to stay healthy through the holidays)
Book your 1-1 Mind Rewire Session (spots limited)In this episode, we’re breaking down how to move through the holidays in a way that still supports your health and fitness goals without turning it into a stressful or restrictive season. The routines change, the food changes, and life gets busier — but that doesn’t mean you need to abandon everything you’ve been working on.I’m sharing a few simple
(156) how to get unstuck: do this to create the future of your dreams
✨Book your 1-1 Mind Rewire Session ✨Feeling stuck is one of the most frustrating places to be — you’re moving, you’re trying, you’re “doing all the things,” but it feels like you’re on a hamster wheel going nowhere. You set goals, make plans, get excited… and then somehow fall right back into the same patterns.In today’s episode, we’re breaking down why that happens — and I promise, it’s not becau
(155) hack your life with human design (with Emma Jackson)
If you’ve ever felt like you’re doing everything right but still burning out or questioning yourself, this episode is going to change how you see your energy, your habits, and your entire life.Today I’m joined by Emma Jackson, Human Design coach and energy expert, to talk about how to work with your energy instead of against it — so you can stop comparing your routines to everyone else’s and final
(154) manifest your dream body (your ultimate step by step guide)
If you’re feeling stuck on your body journey — like you keep doing “all the right things” but still don’t see results — this episode is going to get you off the hamster wheel and finally moving forward.We’re diving into the energetics and structure behind creating your dream body — so you can stop chasing quick fixes and start building a lifestyle that actually feels aligned.I’ll walk you through
(153) the messy in-betweens social media doesn’t see (5 lessons I’m learning right now)
Today’s episode is a little different — I’m pulling back the curtain on the messy in-betweens that social media doesn’t really show.This is the real stuff — what I’m healing, what I’m learning, and what it actually feels like to be in the middle of transformation.I’m sharing 5 lessons that are shaping me right now — from healing my body from mold, to letting go of food anxiety, to trusting that I
(152) take control of your mind so you can change your life (3 simple steps to reprogram your inner voice)
Your thoughts shape your entire reality — and if your inner voice is constantly negative, self-critical, or anxious, it’s holding you back more than you realize.In this episode, we’re diving deep into how to take control of your mind so you can change your life. I’ll walk you through my simple 3-step process to reprogram your inner voice, shift your subconscious beliefs, and start creating the lif
(151) 7 unconventional ways I'm leveling up my life (tools that actually work)
Ask Ash anything (anonymous question form) In this episode, I’m sharing the unconventional ways I’m leveling up my life — the mix of spiritual tools, mindset shifts, and everyday habits that have helped me step into my next level era.I’m in a season of experimenting — testing new ways to feel more grounded, confident, and connected to my intuition — and honestly, it’s been life-changing. From usin
(150) why your intuition is the real secret to success (with psychic medium & energy healer Caroline Feda)
If life’s felt a little chaotic or unclear lately, this episode is going to shift everything. I sat down with psychic medium and energy healer Caroline Feda, who helps women reconnect with their intuition and energy body so they can live from their Soul Self instead of their survival self.We talk about how your intuition is the real secret to success, how to find clarity when you’re overwhelmed wi
(149) how to set goals and enter your winter arc: lock in for 90 days and steal my 7 step method
It’s time to enter your Winter Arc. Most people slow down at the end of the year and wait for January to set new goals — but that’s a mistake. The last 90 days are the most powerful season to lock in, reset, and build momentum.In this episode, I’m sharing my 7-step Winter Arc goal setting method to help you create aligned goals, take consistent action, and finish the year stronger than you started
(148) 5 healthy habits you actually need to change your life and body (become THAT girl)
In this episode, I’m breaking down the 5 healthy habits that completely changed my body, my mindset, and my confidence. These aren’t the typical “drink more water and get 8 hours of sleep” tips you’ve heard a thousand times. These are the rituals, boundaries, and daily shifts that helped me feel less anxious, more grounded, and actually excited to show up for my life.If you’ve been craving more st
(147) your glow-up guide (what I’d do if I had to start over)
Are you tired of feeling stuck and ready for a real change? In this episode, I’m breaking down the step-by-step process that helped me completely shift my mindset, reconnect with my body, and finally start building the life I actually wanted to live.If you’ve been waiting for clarity, motivation, or the “perfect moment,” this conversation will give you the exact roadmap to move forward now. We’ll
(146) your permission slip to be, do, and have anything you desire
You don’t have to choose. You’re allowed to be all of it.In this free-flowing solo episode, I’m diving into the power of duality—the feminine urge to be soft and strong, grounded and wild, productive and playful.We talk about the beauty of identity work, but also how it can start to box you in if you're not careful. You’re not just one thing. You’re not meant to be.I share what it’s looked like fo
(145) how to finally feel confident in your body without restriction
In this episode, I’m sharing a hard truth that might sting a little — but it’s the kind of wake-up call that can completely shift the way you see yourself. If you’ve been struggling with confidence, body image, or feeling stuck in your routines, this conversation is for you.We’ll talk about what’s really holding you back, how to start showing up as your most magnetic self, and the daily shifts tha
(144) 8 hard truths about health and healing I’d tell you if i wasn’t afraid to hurt your feelings
In this episode, I’m sharing the kind of truths most people in the wellness space are too afraid to say out loud. If you’ve been “trying everything” but still feel stuck with your health, energy, or confidence, this conversation will challenge the excuses holding you back and shine a light on what actually needs to change.These are the wake-up calls I wish someone had given me sooner — because som
(143) stop letting the past hold you back & create everlasting joy with Anya Nathalia Everjoy
If you’ve ever felt stuck in old patterns or like your past is holding you back from the joy you know you're meant to experience—this conversation is going to feel like a deep exhale.In this episode, I’m joined by the radiant Anya Nathalia Everjoy, a nurse and holistic healer—who brings such a grounded, joyful energy to everything she does. We dive into the deeper layers of identity, healing, and
(142) soft girl era ≠ slacking | here’s how i’m locking in without the burnout
You don’t have to choose between being a soft girl and being on your game.In this episode, I’m walking you through exactly how I’m entering my Soft Girl Discipline Era—aka, getting in the best shape of my life, building my wealth, and prioritizing peace without falling back into burnout.We’ll go through:• my 6-step system for organizing your life• oddly specific routines that actually help you fol
(141) level up so hard you scare people (use this 4 step mid year reset method)
In this episode of The It Girl Mindset, we’re talking about how to completely reset your life — from your habits to your self-image — using a grounded but powerful 4-step approach.Whether you’ve been feeling stuck, off track, or just craving a glow-up from the inside out, this episode will walk you through how to reconnect to your vision, tap back into your identity, and take aligned action toward
(140) healthy, hot + healed eps 4: pole dancing, gut health frustration and love island chokehold
In this episode, I’m giving you a full life update — from gut health frustrations to slow mornings, pole dancing in my living room, and why Love Island has me in a chokeholdWe chat:— what I’ve been doing to feel more healthy, hot, and healed— my supplement protocol + gut health struggles— solo pole sessions and reconnecting with feeling sensual— Pilates, pancakes, and romanticizing the everyday— b
(139) get fit like a woman: why the masculine model is burning you out
Click below to get free access to 👇🏻👙 The 5 biggest mistakes woman make on their weight loss journey (and what to do instead)In this episode, we're breaking down why the traditional masculine approach to fitness—rigid routines, 5 a.m. workouts, chicken, rice, and broccoli—isn’t built for women. We’re not wired the same, and forcing ourselves to train like men often leads to burnout, shame, and
(138) the emotional work you’ve been avoiding (and why it’s keeping you stuck) with Becca Nicholls
🌿Apply to The Body Confidence Collective In this episode of The It Girl Mindset, I’m joined by Nervous System Coach, Somatic Practitioner, and host of the There She Glows podcast — Becca Nichols. Becca helps women regulate their nervous systems, reconnect with their bodies, and build a life that actually feels good to live.We explore why so many women still feel disconnected, anxious, or unful
(137) the secret to reaching your dream body and feeling confident in your skin (without it taking over your life)
🌿Apply to The Body Confidence Collective Today’s episode is a little different — I was recently interviewed on a podcast by the amazing Myrna, and the conversation was too good not to share with you here.We went deep into body image, nervous system regulation, mindset, and what it actually takes to feel confident in your skin.Inside this episode, we cover:My journey from hating my body to becomin
(136) how to make healthy eating feel easy
In this episode, we’ll dive into how to make healthy eating feel easy — without tracking, overthinking, or meal-prepping your life away.I’ll walk you through the mental shifts that make food feel less overwhelming, and the simple strategies I use with my clients to make healthy choices feel natural — even when life is busy.If you’ve been stuck in the all-or-nothing loop, this episode is your permi
(135) the 3 sneaky habits that are making you bloated 24/7 (that have nothing to do with food)
If you’re eating clean, taking your supplements, drinking your lemon water… but you’re still bloated, puffy, and uncomfortable every day — this episode is for you. These are the non-food habits silently keeping your body inflamed and dysregulated.🌿Apply to The Body Confidence Collective Want to chit chat with me on video? 📺Watch this episode on YoutubeLeaving a review really helps the podcast
(134) trying to be balanced is holding you back from reaching your goals
In this episode, we’re breaking down the truth about “balance” and why it’s the very thing keeping high-achieving women from actually getting results. If you’re eating clean most of the time, doing enough workouts, and still not seeing changes… this is for you.👙 🥑Join The Body Confidence Collective 🥑👙Leaving a review really helps the podcast grow. If you leave a review I'll send you a free pep ta
(133) healthy, hot + healed eps. 3
In this episode, I’m sharing where I’m at in my journey—no filters. From the small shifts in my daily routine to deeper reflections on my personal growth, I’m opening up about what’s been working and what’s been challenging. It’s a real check-in, showing the ups, the downs, and everything in between as I navigate this process of growth and change.🌿Apply to The Body Confidence Collective Leaving a
(132) the trigger habit framework (how to stay consistent and lock into your healthiest self daily)
If you keep falling off track because life gets busy, your schedule is chaotic, or you’re just not “motivated” enough — this episode is for you.In today’s episode, I’m breaking down something I teach all my clients: The Trigger Habit Framework.This is the simplest way to stay consistent and build momentum — without needing a 10-step routine or a perfect plan.You’ll learn:– What a trigger habit act
(131) how I coach my clients to eat until 80% full
Work with me 👇🏼🌿Apply to The Body Confidence Collective Struggling to know when to stop eating? In this episode, I’m breaking down how to actually eat until you're 80% full — without tracking, forcing it, or second-guessing yourself.You'll learn:– Why nervous system regulation is step #1– How to reconnect to your fullness cues– The one question that instantly shifts mindless eating– And wh
(130) the neuroscience of reaching your goals: the way to level up that no one talks about
🌿APPLY TO THE BODY CONFIDENCE COLLECTIVE👙Discover the science behind achieving your goals and leveling up your life. In this episode, we delve into the neuroscience of goal-setting, exploring how your brain's wiring influences your ability to succeed. Learn about the Default Mode Network, Executive Control Network, and Salience Network, and how they impact your self-image and motivation. We&#
(129) why you overeat at night (and what your body is trying to tell you)
If you feel out of control with food at night, constantly reaching for snacks and battling the shame spiral of binge eating — this video is for you. I’m breaking down the exact 3-step process I teach my clients to overcome nighttime eating and feel empowered around food again.I'll walk through physical hunger vs emotional eating, how to actually rewire your response to urges, and what to do instea
(128) post-travel reset: do’s and don’ts for Getting Back on Track
👙Apply to The Body Confidence Collective 🌿Just got back from a trip and feeling all over the place? In this episode, I’m walking you through exactly what I do to reset without punishment, all-or-nothing spirals, or crash diets. From nervous system regulation to realistic post-travel planning, this is your reminder that you don’t need to “make up” for time away—you just need to support your body an
(127) 5 steps to take when you fall off (and how to finally stop starting over)
🌿🧠 JOIN THE BODY CONFIDENCE COLLECTIVE 🧠 🌿Feel like you’re constantly starting over with your health or body goals? In this episode, I’m walking you through the exact 5 steps to take when you “fall off” so you can finally stay consistent. Whether you’ve been stuck in the all-or-nothing cycle or feel like nothing is working, this is for you.You’ll learn how to rewire your beliefs, fuel your body wi
(126) how I manifested my dream body and lost 25 pounds in less 60 days using my mind
👙JOIN THE BODY CONFIDENCE COLLECTIVE 🧠 In this episode, I’m sharing the raw, real story of how I lost 25 pounds in less than 60 days—without obsessing over food, tracking macros, or punishing workouts. This is about mindset, and creating powerful rituals that helped me reconnect with my body. If you’ve been struggling with consistency, negative self-talk, or feeling stuck in your body journey, th
(125) you don’t need more discipline — you need this
🌿APPLY TOTHE 1-1 COACHING What if the reason you can’t stick to your goals isn’t lack of discipline—but the fact that you’ve only ever been offered surface-level solutions?In this episode, I’m sharing the real reason I shifted my entire coaching approach—from quick fixes and rigid routines to deep, lasting mind-body healing. We’re talking nervous system work, identity shifts, subconscious rewiri
Recommended
The Swerve Podcast: Obscure Topics | Conspiracy Theories
The Bread and Banter Podcast
The Church of What's Happening Now: The New Testament
Busted Open
Deadline: White House
Crickets Corner
History of the Earthquake and Fire in San Francisco
Fox news
K-Drama Obsessed Mamas | Beyond “Just One More Episode!”
True Crime Classics
The Healer Revolution
Becoming: HER with Nikki Spoelstra
