191. Meal Planning for People Who Hate Meal Planning
If you’ve ever felt stressed or overwhelmed by meal planning, this episode is for you. I’m sharing how to simplify your approach to nutrition and make meal planning feel doable—even on busy weeks.In this episode, we cover:Why meal planning can feel overwhelming and restrictiveHow decision fatigue impacts your weekly mealsBalancing structure and flexibility in your routineWays to reduce stress and mental load around foodCreating sustainable systems that actually fit your lifeApproaching meal planning with simplicity over perfectionBy the end, you’ll have a fresh perspective on meal planning that’s realistic, repeatable, and stress-free—so you can focus on enjoying healthy eating without feeling burdened by it.👉 Download my free 5-Day Strong Body Kickstart in the show notes to take the guesswork out of your workout routine.👀 Looking for 1:1 support? Start with the 90 Day Reset.
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190. Breaking the Habit of People Pleasing with Robynne Weaver
Are you tired of saying yes when you really want to say no? In this powerful conversation, I sit down with leadership coach Robynne Weaver to explore the hidden costs of people pleasing—and why so many women, especially in midlife, struggle with it.Robynne shares her own journey from the high-pressure events industry to coaching, where she now helps women recognize when people pleasing, perfectionism, and codependency are leading to burnout, resentment, and self-abandonment. Together, we unpack why women are socially conditioned to put everyone else’s needs first, how “being nice” is different from true kindness, and why discomfort is the currency of growth.You’ll learn:What people pleasing really is (and what it’s not).The surprising role control plays in the cycle.Why women in leadership roles set the tone for healthy boundaries at work.Simple, practical tools to stop overcommitting—like Robynne’s rule of “no immediate yeses.”How to shift from rescuing and overdoing into authentic, assertive communication.If you’ve ever felt resentful after saying yes, worried about upsetting others, or stuck in the “good girl” role, this episode will give you the awareness and tools to start breaking free from the habit of people pleasing so you can reclaim your confidence, energy, and joy.Download Robynne's free guideBreak the Habit of People Pleasing Course
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189. How to Start Strength Training When You Feel Out of Shape
Thinking about starting strength training but feeling intimidated? You’re not alone—and this episode will help you take the first step with confidence.In this short and practical conversation, I'll share how women in midlife, especially during perimenopause and menopause, can begin strength training without overwhelm. You’ll learn:Why building muscle in midlife is crucial The mindset shift that makes starting less scary Beginner-friendly strength training exercises you can do at home How to use progressive overload to safely increase strength over timeThe importance of form, consistency, and celebrating non-scale or gym victoriesResources and apps that make strength training simple and accessibleIf you’ve avoided the weight room because you don’t feel strong enough, fit enough, or “young enough,” this episode will show you that the best time to start strength training is now. Whether you’re brand new or getting back into it after years away, these tips will help you build strength, protect your body, and feel more confident in your workouts and your life.👉 Download my free 5-Day Strong Body Kickstart to get started todayFind me on InstagramFind me on Tik TokDisclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with your doctor or a qualified healthcare provider before making changes to your diet, exercise routine, or lifestyle, especially if you have underlying health conditions.
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188. How I Lost 15 Pounds of Perimenopause Weight — And Kept It Off
Struggling with stubborn midlife weight gain? I feel you, friend! Listen up, you don’t have to wait until the new year to feel strong, lean, and confident again. In this episode I share my proven 3T Method — the exact three things that helped me lose 15 pounds of perimenopause weight and keep it off for over a year.You’ll learn:- How to track calories and protein without obsessing, and why it’s the most important first step for sustainable weight loss.- The strength training and smart movement routine I follow to reshape my body and boost energy (even during perimenopause).- Why patience, consistency, and mindset shifts are the secret to lasting results — plus how to celebrate non-scale victories.Whether you want to lose midlife weight, get stronger, or finally feel at home in your body again, this episode gives you practical strategies you can start today.📥 FREE RESOURCE: Download my 5-Day Strong + Lean Kickstart to start tracking, training, and feeling better now — no waiting until January required.Mentioned in this episode:151. Midlife, Mindset, & Fitness: How I Reclaimed My Health After MenopauseFind me on InstagramFind me on Tik Tok
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187. A Subtle Shift for the Podcast + What It Means for You
I’m so excited to share a personal update with you in this episode. Over the last seven months, I’ve been in what I call “the goo” — that messy middle stage of transformation where everything feels unclear and you start questioning everything. After running Raising Happy Teens for three years and then rebranding to Subtle Shifts, I’ve been experimenting, pivoting, and figuring out what feels most aligned for me and the women I serve.In this short but powerful episode, I open up about the breakthrough I recently had while working with my friend and coach, Lisette King, and how it’s completely clarified the direction of this podcast. I share:✨ What “the goo” really looks like in life and business✨ The mindset shifts I had to make to break through resistance✨ My own midlife weight loss journey — how I lost 15 pounds, kept it off, and finally feel at home in my body again✨ Why I’m passionate about helping women in perimenopause and menopause feel strong, healthy, and confident in their own skinThis episode is the start of a new chapter for the Subtle Shifts podcast. Going forward, you can expect conversations about midlife health, weight loss, strength, mindset, and how to feel like yourself again — inside and out.Episodes mentioned...151. Midlife, Mindset, and Fitness: How I Reclaimed My Health After Menopause180. How to Rewire Your Subconscious and Release What's Holding You Back with Lisset KingLet's stay connected...Subscribe to my email listFollow me on InstagramFollow me on Tik Tok
Always pushing, and yet still feeling overwhelmed? Subtle Shifts with Jennifer Delliquadri, a burnout recovery and prevention coach, is for high-achieving perfectionists who crave more balance, calm, and joy. Each week, Jennifer shares practical strategies, mindset shifts, and inspiring stories to help you set boundaries, reduce stress, and restore your energy, so you can thrive at work, at home, and within yourself without burning out.
✨ Grab your free Life Audit to start making subtle shifts today: https://subtle-shifts.kit.com/audit
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