The It Girl Mindset

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(134) trying to be balanced is holding you back from reaching your goals Jun 24, 2025

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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.

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(133) healthy, hot + healed eps. 3 Jun 17, 2025

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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.

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(132) the trigger habit framework (how to stay consistent and lock into your healthiest self daily) Jun 12, 2025

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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 actually is

– Why it works better than willpower

– How to anchor your healthiest identity to one small daily action

– The 3-ste p framework to build your own trigger habit starting tomorrow

This is how my clients shift from stuck to showing up — even on their busiest days.

Ready to stop restarting and start locking into the version of you who already has the results?

Let’s get into it.

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(131) how I coach my clients to eat until 80% full Jun 10, 2025

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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 why fiber is your secret weapon for stopping when you're satisfied (not stuffed)

This isn’t about control — it’s about connection. If you’ve ever felt like you’re constantly overshooting fullness or can’t “hear” your body, this is the episode that changes that.

Listen now and take the guesswork out of intuitive eating.

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(130) the neuroscience of reaching your goals: the way to level up that no one talks about Jun 05, 2025

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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'll also discuss practical strategies to rewire your brain for success, including visualization, affirmations, and nervous system regulation.

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(129) why you overeat at night (and what your body is trying to tell you) Jun 03, 2025

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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 instead of binging when the cravings hit.

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🗓️⁠The IT Girl Life & Daily Planner (Free Notion Dashboard) ⁠

Tools for you <3

(Grocery list, weekly planner, Goal setting + More)

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🗓️⁠The IT Girl Life & Daily Planner (Free Notion Dashboard) ⁠

(128) post-travel reset: do’s and don’ts for Getting Back on Track May 27, 2025

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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 and set yourself up with structure.

Tools for you <3

(Grocery list, weekly planner, Goal setting + More)

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(127) 5 steps to take when you fall off (and how to finally stop starting over) May 22, 2025

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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 with real food, move in ways that feel fun, regulate your nervous system, and stop making health feel like punishment. This is the new way—and it actually works.

Ready to create long-term results from the inside out? Learn more about The Body Confidence Collective at the end of this episode.

Work with me 👇🏼

Want to chit chat with me on video?

🗓️⁠The IT Girl Life & Daily Planner (Free Notion Dashboard) ⁠

Free tools for you <3

(Grocery list, weekly planner, Goal setting + More)

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👙JOIN THE BODY CONFIDENCE COLLECTIVE 🧠

(126) how I manifested my dream body and lost 25 pounds in less 60 days using my mind May 21, 2025

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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, this episode will shift your perspective and show you what’s possible when you take an inside-out approach.

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🌿⁠APPLY TOTHE MIND BODY METHOD (1-1 COACHING)⁠

Free tools for you <3

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