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Welcome to Rise From Within — for the woman who wants to stand tall and show up with confidence.
I’m Terri Pugh, a women’s confidence and body image coach, and I’m here to help you rise — in your body, your business, and your life.
Rise From Within is a space for women who are ready to stop holding themselves back and start living with calm, grounded confidence.
In this new version of the show, you’ll hear real conversations, honest reflections, and practical coaching moments that help you build confidence from the inside out.
We’ll talk about body image, visibility, boundaries, self-trust, the anti‑diet world, business, real life, and everything that stops you from showing up fully as yourself.
If you’ve ever thought, “I just want to feel confident being me,” this is your space. That confident woman exists inside you. Let me help you bring her out.
Make sure you hit follow and turn on notifications, because I have some incredible episodes coming that will help you do exactly that.
🎧 Hosted by Terri Pugh — Women’s Confidence & Body Image Coach
🌿 For the woman who wants to stand tall and show up with confidence
167 Episodes
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Take my quick listener habits survey Have you ever noticed how your posture changes when you’re feeling confident… or when you’re not? In this episode, I’m exploring the powerful link between posture and confidence — how the way you sit, stand, and move can reflect what’s really going on inside. Your body language tells a story about your self-belief, and understanding it can help you build calm, grounded, embodied confidence. This isn’t about forcing yourself to stand up straight or fake c...
Rise From Within Launch Episode — Welcome to the New Chapter Hang on a minute! Something's changed around here!! That's right. Introducing the new era for this podcast, Rise From Within — for the woman who wants to stand tall and show up with confidence. In this first episode under the new name, I’m sharing why the podcast has evolved from The Intuitive Eating & Body Positivity Podcast into Rise From Within, a show for women who are ready to own their space in life, in business, and in th...
A few days ago, I was standing in a shop sending a parcel when I realised I was surrounded by walls of brightly coloured vape liquids. All lined up like sweets, with flavours from mint to bubblegum to strawberry milkshake. And it got me thinking… Governments have worked so hard to make smoking less appealing. It’s hidden behind shutters, wrapped in plain packaging with grim warnings, yet vapes get to sit front and centre looking tempting. While I was mulling this over I realised that di...
Ever caught your reflection in a shop window and thought, “Hang on… I didn’t look like that this morning”? Yep, me too! So in this episode, I’m going to explain why mirrors and windows can make us look completely different, even on the same day, in the same outfit. I’m going to talk about how reflections work (yes, there’s some light science in this one!), how lighting, angles and movement all play a part, and why the mirror you trust at home might not be showing you the “real” you eith...
Last night, a trip to a familiar venue for my weekly pool match brought back a memory I hadn’t felt in years. I was ten years old, dancing in front of a mirror in the toilets, completely lost in joy. I wasn’t worrying about my body. I wasn’t thinking about food. I was just happy. In this episode, I share what it felt like to reconnect with that version of me, and how soon after diet culture crept in and began to change everything. This is a personal and emotional reflection on body image, chi...
You're out for food with someone and they order the salad, skip dessert, and say they’re “just not hungry,” and suddenly you’re left wondering why you can’t seem to do that. The jealousy creeps in, along with a whole load of guilt and self-doubt. In this episode, I'm unpacking the messy, very human experience of feeling envious of someone else’s eating habits. From the illusion of control to the dream of being someone who “just doesn’t think about food,” I'm going there. I'll explore why that...
There’s something strangely addictive about a new food plan, isn’t there? The structure. The rules. The praise you give yourself for getting it “right”. That feeling of finally being in control of your food, your body, and your life. But once you start intuitive eating, that high disappears. And in its place is quiet and calm. It’s all a bit “meh.” It can feel unsettling, even disappointing… like something’s missing. In this episode, I’m talking about the part of intuitive eating we don’t a...
Let’s talk about convenience food – the frozen meals, the microwave rice, the jars of sauce you throw into a pan when you're too tired to think. There’s so much judgement around these foods. They're often labelled as lazy, unhealthy, or 'not real cooking', but is that really fair? In this episode, I am breaking down the stigma around convenience food and exploring how it can actually support your intuitive eating journey. From saving your sanity on chaotic evenings to helping you stay f...
Somewhere along the line, you might have been told who to be. Maybe you were raised to stay small, keep quiet, not take up space. Maybe you’ve always believed you’re “just someone with no willpower” or that confidence simply isn’t for you. Maybe you've dieted your whole life, or you were praised for shrinking and learned that smaller meant better. Just because that was your story, doesn’t mean it has to be your future. In this episode, I’m talking about how your past – no matter how loud it’s...
When a shocking image goes viral - like the so-called “obesity X-ray” recently shared by The Joe Rogan Experience - it’s easy to get swept up in fear-based narratives about obesity, dressed up as health advice. But what’s the real story behind this image, and what does it say about the way we treat people in bigger bodies? In this episode, I unpack the truth behind the image (spoiler: it’s not a real X-ray), the harm caused by fear-mongering posts like these, and what body positivity actually...
In this episode, I’m talking about the hidden ways we ask for permission from others in our life. From what we wear to how we show up at work, in relationships, and on social media, we’re often seeking permission or seeking approval from others. You’ll hear about a powerful conversation I had with a coaching client who realised she was constantly looking to others for approval in what she wears to work, and the colleagues that she looks up to and compares herself to. We unpack where that need...
This episode is all about the food quirks that make absolutely no sense, and yet feel completely right. From grated cheese vs sliced, to refusing scrambled eggs but loving every other kind, I’m sharing some of my own weird food preferences that I’ll happily defend forever. I also read out some of your wonderfully specific, chaotic, and relatable food habits. Inside: The delightfully illogical ways we eatListener confessions that made me laugh out loudA gentle reminder that there are no rules ...
When your body changes, getting dressed can go from a quick task to a full-blown identity crisis. The jeans don’t fit. The tops don’t sit right. Nothing feels like you anymore. You don’t even know what suits you now. Then throw budget stress, limited sizing, and fast fashion guilt into the mix. It’s no wonder so many women feel stuck. In this episode, I’m sharing how I refreshed my wardrobe for just a few pounds per piece, and why it’s about so much more than clothes. You’ll hear: Why we avoi...
We don’t always realise when we’re holding ourselves back. It can look like skipping dessert, staying quiet in meetings, dressing down, or waiting for someone to talk to us at a networking event. On the surface, it seems like no big deal. But underneath it’s a pattern of staying small, and it chips away at our confidence bit by bit. In this episode, I’m looking at the subtle but powerful ways we keep ourselves small in our everyday lives, and what it’s really costing us. I’m talking about, 💃 ...
Have you ever found yourself reaching for something tasty – not because you’re hungry, but because it just feels good? Maybe it’s chocolate after a stressful day, or chips while watching telly, or just a snack because it looks too good to resist. That’s hedonic eating – eating for pleasure – and it’s something we all do. In this episode (inspired by a listener question from Rose in Canada!), we’re digging into what hedonic eating is, why it’s totally normal, and how it fits into a more peacef...
Ever felt like you need to change your body before you can start feeling confident? Maybe you’ve told yourself you’ll wear the outfit, post the video, or speak up at work... once you’ve lost weight or when you feel better in your skin. Sound familiar? In this episode, we’re busting the myth that confidence is something you earn once you’ve reached a certain size. Confidence isn’t about how you look – it’s about how you show up. And you honestly don’t have to wait until you feel 100% rea...
Today I had a surprising realisation over breakfast. It turns out, I still love overnight oats. I first discovered them during my Slimming World days. So why am I still eating them now, years after letting go of food rules and diet plans? Because I actually enjoy them, and I think that’s worth talking about a little bit. This episode explores how we can reclaim foods from our dieting past, how some meals still serve us, and how others (like pasta salad!) might be worth revisiting in a whole n...
The clothes you wear impact your confidence, self-expression, and even your success - fact! I wanted to get into this subject with someone who knows this subject inside out, so in this episode, I’m joined by Samantha Harman, The Style Editor to explore the powerful connection between style, body image, and self-worth. We talk about how the fashion industry reinforces unrealistic beauty standards, the struggles of plus-size shopping, and why so many women feel disconnected from their war...
Have you ever heard the phrase “He’s punching above his weight” and stopped to think about what it really means? It’s often said as a joke, but underneath it lies a deeper issue—the idea that a woman’s worth is defined by how she looks, while a man’s worth is measured by his success, humour, or status. In this episode, we dive into the impact of the male gaze and the unrealistic pressures placed on women to be seen as ‘attractive enough.’ We explore how these outdated ideas shape relationship...
Have you ever wondered why it’s so hard to let go of old habits, even when you know they aren’t really helping you? You might recognise that dieting makes you miserable, but you keep going back. Or maybe you’re fully aware that constantly body-checking in the mirror isn’t doing you any favours, yet you just can’t seem to stop. You’re not the only one - I was there with you at one point. I knew that the dieting, the binge eating, and the criticism in the mirror was not good for me, but I did i...
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I totally agree with your thoughts on the fat suit sketch. How long is it going to take to get the population to realise this is the same as ageism, racism, homophobia and sexism? I bet the laughs wouldn't have come if he was in a dark coloured fat suit? EXACTLY the same thing. It is descrimination, full stop.