take what you need

in this episode, my mom and I sit down (for the first time ever) to talk about my eating disorder. My mom shares her perspective of my ed, what she wishes other parents knew, and how this experience has shaped her both as a parent and as a person.whether you’re a parent supporting a child through an eating disorder, someone in recovery yourself, or simply curious about what this journey looks like from the outside in, this conversation is one you can take in yourself - or send to someone in your support circle. we talk about: -the early signs to tell something isn’t right-what helped her support me, without trying to “fix” me-misconceptions she had about eating disorders before living through it-what other parents should know to be able to help their child (or any support/relationship) -what someone who has been through an ed wants their parents to know I know there are people who may not have support from their parents, from anyone in their life, and if that is you, I hope you know you have me 🫶🏼🤍 for more support:1:1 coaching: click here to learn more Ig/TikTok: @your_spoonfulemail: yourspoonful@gmail.com

your go-to episode for the days when body image feels heavier than usual. gentle reminders, mindset shifts, and small practices to support you through it 💌journal prompts here!  🤍 for more support:1:1 coaching: click here to learn more Ig/TikTok: @your_spoonfulemail: yourspoonful@gmail.com

I’m opening up about a topic I don’t usually share about - my relationship with alcohol. this is not about telling you what your relationship with alcohol should look like - it’s about giving you space to reflect on your own and reminding you that it’s okay if your choice looks different from others.I’ll share:-why I don’t label myself as sober but also rarely drink-how alcohol overlaps with food freedom and restriction mindset-navigating social situations without drinking-thoughts on calories, “extra,” and how alcohol fits into overall health-how eating disorders and alcohol use can sometimes be linkedlike always, take what you need and leave the rest 🤍 Let’s stay connected:1:1 coaching: click here to learn more Ig/TikTok: @your_spoonfulemail: yourspoonful@gmail.com

this episode is for anyone seeking to heal body image struggles - from disordered eating to everyday dissatisfaction  🤍🌥️I talk through: -why body image is rooted in beliefs, not appearances-strategies to ease body checking habits and respond to negative self-talk-the power of body neutrality, gratitude, and building purpose beyond your body-practical and tangible tips to apply1:1 coaching: click here to learn more journal prompts 🤍 Let’s stay connected:Ig/TikTok: @your_spoonfulemail: yourspoonful@gmail.com

this week, I’m joined by one of my best friends, gabby - a fellow Rockette and someone who has walked alongside me through so many dreams and seasons of life. We’re talking about how we met, what it was really like moving to NYC to pursue our dance dreams, and the ups and downs that come with it all. from college rejections and self-doubt to journaling, recovery, and becoming Rockettes, this episode is full of the real, messy, beautiful parts of chasing something big. We also dive into body image, the importance of being a well-rounded human, and how our friendship has grown through it all - even across states and seasons of life.whether you’re a dancer, someone navigating rejection, or just need a reminder that you’re not alone in figuring it all out, this one’s for you.we talk about:-what we learned through rejection, inner work, and self-doubt-how body image and movement evolved in our training and careers-building confidence through things outside of dance-journaling, goal-setting, and staying grounded-navigating long-distance friendship and big life transitions-creating a life that’s more than just one dreamsend this to a friend who came to mind - especially one you're missing or someone on their own path of figuring it out.Follow gabby’s journey: @potentiallygabby🤍 Let’s stay connected:Ig/TikTok: @your_spoonfulemail: yourspoonful@gmail.com1:1 coaching: click here to learn more 

chatting about personality traits — the ones that help us and the ones that hold us back. In this episode, I’m reflecting on the parts of myself I’ve spent years trying to “fix” (perfectionism, people pleasing, and being super goal driven) -  and how I’m learning to see them differently we’ll talk through: -how perfectionism can motivate and paralyze -creating structure without rigid rules -feeling negative emotions without trying to fix them -the power of doing scary things -why you don’t have to change who you are to growfor those who are really hard on themselves 🤍Ig/TikTok: @your_spoonfulemail: yourspoonful@gmail.com1:1 coaching: click here to learn more

let’s chat about exercise - my history with it,  how I have shifted my mindset around it, and how you can too. From dancing, to overexercising, to finding freedom with rest and intuitive movement, this is a deep dive into a topic that really hits home for me I’m also answering your questions on things like:-how to know if exercise is healthy or disordered-taking rest days without guilt-easing back into movement after recovery-letting go of ‘all or nothing’ thinking to be intuitive If you’ve ever felt stuck in your routine or tied your worth to working out, this one's for you. Let’s talk about what it means to move your body from a place of care - not control 🤍Ig/TikTok: @your_spoonfulemail: yourspoonful@gmail.com1:1 coaching: click here to learn more

this episode is all about body image—but more specifically, about something I don't hear talked about enough: missing your smaller body. Whether you've been in your “goal body,” never quite got there, or are realizing it's just not sustainable... I want to talk about what it's like to grieve that version of yourself, and why it's totally okay (and important!!) to feel that If anything I say resonates, or if you just want to chat more about this topic, I’m always happy to talk. You can find me on IG or TikTok @your_spoonful or send me an email at yourspoonful@gmail.com.If you’re looking for more support, I also offer 1:1 coaching - click here to learn more

In this episode of Take What You Need, I share a simple 3-question framework to help you move through fear with clarity and confidence. Inspired by a recent PT appointment (hey IT band 🙃), I talk about how these questions have helped me, my clients, and how you can apply them to anything from fear foods, social outings, and big life goalsYou’ll hear about:-Facing fear and doubt in small daily moment and chasing big dreams -Why you don’t have to wait for fear to disappear-How to build confidence by doing the scary things-The 3 questions to ask yourself when fear shows upAs always, take what you need🤍 Let’s stay connected:Ig/TikTok: @your_spoonfulemail: yourspoonful@gmail.com1:1 coaching: click here to learn more

If you’ve ever felt stuck in comparison or worried about what others think, this episode is for you. I'm talking about something that really changed so much for me - letting go of external validation and judgement. From competitive dance to eating disorder recovery, I unpack how comparison held me back and what finally set me freeWe dive into:-The impact of dance culture on comparison and body image-How external validation shapes self worth-Tangible tools to build internal confidence-What to do when jealousy or judgment creeps in-How to navigate food, body, and social comparison in real life moments-The power of living in alignment with your values and being your most genuine self🤍 Let’s stay connected:Ig/TikTok: @your_spoonfulemail: yourspoonful@gmail.com1:1 coaching: click here to learn more

In today’s episode, we’re diving into something I hear all the time - “I just wish I could stop thinking about food all the time.”If that’s you, you’re not alone. I’ve been there, and I know how exhausting it can beIn this episode, I unpack:-The three main causes of constant food thoughts-Tangible steps to stop tracking and obsessing-Visualization tools to calm food-related anxiety-What you’ll gain when food takes up less mental spaceWhether you’re in recovery, struggling with disordered eating, or just tired of food stress, this episode is here to help you understand what’s really going on — and how to begin shifting it🔗 Resources Mentioned:Quiet the Food Noise Free Download1:1 coaching: click here to learn more Ig/Tiktok: @your_spoonfulemail: yourspoonful@gmail.com

In this first episode of Take What You Need, I’m sharing my story - from struggling with an eating disorder in college to booking my dream job as a Rockette. I open up about my healing journey, why I became a recovery coach, and the heart behind this podcast. Whether you’re in recovery or just looking for something real, I hope this reminds you that you’re not alone.This space is for sharing real stories, for growing together, and for taking what you need - whether that's inspiration, validation, or just someone who gets it.I’m so glad you’re here 🫶🏼🤍 Let’s stay connected:Ig/TikTok: @your_spoonfulemail: yourspoonful@gmail.com1:1 coaching: click here to learn more