Explore every episode of the podcast take what you need

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 goals

You’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 up
  

As always, take what you need

🤍 Let’s stay connected:Ig/TikTok: @your_spoonfulemail: yourspoonful@gmail.com

1:1 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. Alli shares a pivotal shift in her growth journey - letting go of external validation and judgement. From competitive dance to eating disorder recovery, she unpacks how comparison held her back and what finally set her free

She dives 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.com

1:1 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 be

In this episode, I unpack:

• Why your brain might feel like it’s stuck on a food loop
  

• The three main causes of constant food thoughts
  

• The role of “food rules” and how they sneak into our minds
  

• Tangible steps to stop tracking and obsessing
  

• Visualization tools to calm food-related anxiety
  

• What you’ll gain when food takes up less mental space
  

Whether 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.com

1:1 coaching: click here to learn more