The Beyond Body Show

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 ADHD so often coexists with emotional eating, perfectionism, and low self-esteem How executive dysfunction impacts motivation, food prep, and fitness follow-through Tools like habit stacking, micro-actions, and dopamine resets (plus why timers and tech can be your friend) Why identity-based behavior change works better than willpower (especially if you're neurodivergent) The truth about ADHD medication, appetite suppression, and navigating nutrition as a high-functioning adult And how women with ADHD often mask their struggles through success—until it stops working. Whether you're diagnosed, self-identifying, or just suspect your "inconsistency" has deeper roots—this episode will leave you feeling seen, empowered, and ready to build systems that support your brain, body, and goals.  For high-achievers with a messy mind and a big heart—this one's for you. You can find Dr. Jenn Gauthier here: https://blackberrycounselling.ca/ Learn more about Beyond Body Coaching here: https://www.beyondbodycoaching.com

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 of nutrition for performance, and the value of tracking food intake. Ultimately, they advocate for a balanced approach to nourishment and enjoyment in life.   Takeaways: Training should be enjoyable to ensure consistency. Older adults can achieve significant strength gains. Building trust with clients is essential for progress. Performance-based goals can motivate clients more than weight loss. Challenging societal beliefs about body image is crucial. Nutrition should focus on fueling performance. Tracking food intake can provide valuable insights. Finding balance between nourishment and enjoyment is key. Creating a safe environment helps clients feel comfortable. Long-term health is about sustainable habits, not quick fixes

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 holistic approach of Rooted, which includes cognitive behavioral health lessons, journaling, breathing exercises, and more. She emphasizes the significance of small, consistent steps in improving mental health and shares insights on managing stress and anxiety in a busy life. https://www.rootd.io/ www.beyondbodycoaching.com  

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 understanding these can lead to more sustainable habits and long-term success. She encourages listeners to shift their mindset from outcome-based thinking to process-oriented habits, ultimately fostering a healthier relationship with fitness and self-improvement. Find me on IG @jenrudyfitness Check out my website www.beyondbodycoaching.com 00:00 Understanding Motivation and Its Challenges 02:52 Types of Motivation: The Ladder of Success 06:12 The Impact of Extrinsic and Introjected Motivation 08:55 Identified and Integrated Motivation: Building a Stronger Foundation 11:47 Shifting Your Mindset: From Outcome to Process 15:03 Creating Sustainable Habits and Long-Term Success 17:49 Final Thoughts: Embracing Integrated Motivation

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 to help highlight non-scale victories and help you lead with self-compassion.    00:00 Overcoming feeling discouraged in health & fitness goals 2:52 Understasnding progress & expectations 06:13 Measuring progress effectively 09:16 The importance of realistic timelines 11:59 Self-reflection and personal growth 15:11 Building resilience and focusing on non-scale victories

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 and to approach their health journeys with clarity and intention rather than strict discipline.     

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 experiences, shedding light on the power of incremental progress and the importance of self-compassion on this journey. Towards the end, they offer a sneak peek into an upcoming event designed to empower women in their pursuit of holistic wellness. Stay tuned for more details!   Timestamps: [00:44] Introducing Sarah Lambert, Registered Therapeutic Counselor   [02:50] Identifying Patterns and Cycles   [06:49] The Perfectionist Persona   [9:11] Setting Boundaries   [21:52] Fear Aversion and Anxiety   [25:33] Overcoming Gym Intimidation & Building a Supportive Gym Community   [28:54] Shifting Perspective and Embracing Change   [42:45] In-Person Event and New Online Community   [47:57] The Important of a Supportive Community to Support Mental Health and Wellness -----------       Apply for 1-1 Coaching!       -----------       Learn More about Beyond Body Coaching!       -----------       Follow Me on Instagram: @jenrudyfitness

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 middle ground of real life will always be a more sustainable way to stay consistent in the long term. Towards the end of the episode, Jen shares some details about an exciting upcoming giveaway that you won't want to miss! So, tune in! (01:19) 75 Hard: The Tactical Guide to Winning the War with Yourself - What is it?   (03:48) Harder does not equal better   (06:55) When it comes to food, a pass/fail mentality is not sustainable   (09:15) Any deviation from this ideal plan is a failure, there is no adaptability   (11:33) Find the messy middle and move away from the all or nothing mentality   (12:58) Willpower is a muscle, it gets tired   (15:50) We have to be more flexible with our health and fitness, if we want to stay consistent in the long term   (19:55) Coaching giveaway - stay tuned!   -----------     Apply for 1-1 Coaching!     -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness  

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 long term maintenance strategies, and how to overcome emotional eating struggles. Nico emphasizes how important it is to learn how to feed yourself. Tune in for this conversation on fitness and nutrition with two seasoned professionals!   (00:00) Introducing Nico Abaya, 11 year veteran of online fitness coaching   (02:53) Meal plans vs. flexible dieting   (09:12) Tracking macros, challenging the good or bad mindset with food   (14:49) How to stay consistent, long term maintenance   (20:24) Tools to overcome emotional eating   (34:19) How important it is to learn how to feed yourself   (48:46) Focusing on levelling up your health, using your time efficiently   -----------     Apply for 1-1 Coaching!     -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness

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 improve your fitness journey, tune in to this episode!   Time Stamps: (02:58) Cardio for calorie burn vs. cardio to add value to life   (09:18) Meal timing for body composition goals, hunger management, and improving binge eating   (11:35) Bootcamps, junk volume, inflammation, and the importance of strength training   (19:08) Cutting out high glycemic index foods and keeping frozen pizza at home   (22:54) Building muscle for achieving muscular shape and development   (29.48) Being honest with myself about the role I play in my own success or failure   (36:57) Supplementation based on food preferences and trends   -----------   Apply for 1-1 Coaching!   -----------   Learn More about Beyond Body Coaching!   -----------   Follow Me on Instagram: @jenrudyfitness

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, including techniques for acute and chronic stressors.   So sit back, relax, and let's dive into this topic together!   Timestamps: (3:39) The Nervous System: Sympathetic (Fight or Flight) vs. Parasympathetic (Rest & Digest) (8:58) You have 2 choices to manage stress: try to avoid it, or learn to navigate it (13:27) Front Loading Stress Management (17:20) 4 Steps to Navigating Stress Like a Baddie   -----------     Apply for 1-1 Coaching!     -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness

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 impact of a low carb diet on water loss and rate of weight loss, as well as the potential risks of losing weight too quickly.   It's important to remember that your scale weight can fluctuate due to hormones, stress, and dehydration, so taking a long-term approach and looking at all available data is crucial. Jen will also talk about challenging internal biases and learning your own body - something that can be hard to do when we're so focused on hitting a specific number on the scale   So sit back, relax, and let's dive into this topic together!   (00:27) It's not that you can't set scale weight goals (01:57) Body composition vs. scale weight (04:49) What contributes to improvements in both body composition and scale weight? (08:26) Water loss, rate of weight loss on a low carb diet (12:45) Losing weight fast could mean you're losing muscle mass (16:41) The scale fluctuates due to hormones, stress, dehydration (18:22) if you're healthy, you probably won't see linear change (22:46) Long term vision, don't get stuck thinking only in short terms (25:13) Look at ALL the data, don't cherry pick (27:03) Challenger your internal bias (30:27) Learn your own body   -----------     Apply for 1-1 Coaching!     -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness

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 get bored.   Finally, Jen shares some free resources that you can use to make meal prep and planning even easier. Whether you're new to meal prep or an experienced pro, be sure to tune in to this episode for some helpful tips and tricks that will make meal prep a breeze!   (01:16) Why it's important to plan meals, strategies to overcome decision fatigue (04:29) Reverse engineer a staple meal plan, based on your calorie & protein needs (09:20) An easy meal prep process called the three by three by three. (14:33) Introducing variety to avoid getting bored (16:39) Structure & consistency, with just the right amount of flexibility (18:53) Free resources   -----------     Apply for 1-1 Coaching!     -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness

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, friendships and life.   (01:07) What's Mira been up to since she left Beyond Body Coaching?   (06:57) Mira's biggest insights after taking time for herself   (17:00) What's next for Mira?   (26:52) Dating woes   (36:16) Sky Daddy origin story   (40:22) Burnout & hobbies   (44:15) Jen's goals   (53:19) Momentum & consistency in fitness and life   -----------     Apply for 1-1 Coaching!      -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness

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 the most possible fun and the easiest, most enjoyable time with food, exercise, and lifestyle, if you're somebody who's looking to lose some body fat without being miserable.   (02:28) Rule 1: Don't Sweat the Small Stuff, Look at the Averages   (05:59) Rule 2: Focus on Volume Eating   (09:59) Rule 3: Prioritize Strength Training   (18:01) Rule 4: Increase Protein Intake   (20:16) Rule 5: Manage the Unsexy Stuff (sleep, recovery, stress)   (25:49) Rule 6: Don't restrict treats     -----------     Apply for 1-1 Coaching!     -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness

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 felt to now be living her life without a uterus.   (01:28) My initial diagnosis (9:04) 5 years to think about not having kids (12:00) My second diagnosis, and choosing the hysterectomy (16:40) My support system (27:08) Life without a uterus     -----------     Apply for 1-1 Coaching!       -----------          Learn More about Beyond Body Coaching!       -----------       Follow Me on Instagram: @jenrudyfitness

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 story (15:48) What is gym anxiety? (17:44) Anxiety triggers in YOUR history (19:39) The only way to heal from anxiety (20:58) Questions to ask yourself to overcome anxiety (25:55) PAUSE. DEEP BREATH. Identify what is making you nervous (26:39) How to grow out of your gym anxiety ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Me on Instagram: @jenrudyfitness

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!   Time Stamps:   (0:42) Drama Free Data Implementation (4:12) Awareness vs Obsession (8:26) Reverse Engineer with Your Vision in Mind (11:50) Realistic Approach for Sustainability (15:00) Understanding Your Expectations (15:48) Scale Weight for Example (19:06) Painting a Picture of What This Looks Like (26:55) Our New 1-1 Coaching Package (28:05) Please Subscribe, Rate, and Review ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Me on Instagram: @jenrudyfitness

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 eating habits and improve your overall well-being.   Time Stamps:   (0:30) 7 Tactical Strategies to Overcome Emotional Eating (3:12) Reminder on Progress (6:38) #1: Eat Enough Food (10:10) 1450 Calorie vs 1800 Calorie Example (12:57) #2: Manage Stress Proactively (16:02) #3: Own Your Decision (19:15) #4: Eating Half Your Calories Halfway Through Your Day (21:08) #5: 0.8g Per Pound of Bodyweight in Protein (24:10) #6: Using the Pause Timer (25:35) #7: Include Regular Foods You Enjoy (29:10) Please Subscribe, Rate, and Review ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Me on Instagram: @jenrudyfitness

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 resistance as well!   Time Stamps:   (0:11) What Alexis Does (6:00) Battling and Overcoming Resistance (13:18) Scared to Start My Own Business (21:20) The Fear of Investing in Yourself (23:20) How Resistance Shows Up (28:30) Pomodoro Technique for Focus (50:30) The Internal Change (51:43) The Fork in the Road ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Me on Instagram: @jenrudyfitness