Shed the Shame with Jenny Whitens
Welcome to Shed the Shame - a podcast for women looking for inspiration on how to take and make time for themselves to be their best without the shame of doing so. Host Jenny Whitens puts into perspective the importance of taking time for yourself to be healthy in body, mind, and soul so you can truly model health and happiness for yourself, your friends, and your family and live a life of fulfillment. Seeking a healthier and more joyful life? Hungry for tips on reenergizing, reevaluating, and resetting so you can feel like YOU again? Then it’s time to...
How to Rewire Your Mind to Trust Your Body Again
Welcome back Shed the Shamers! Jenny has a beautiful new episode for us that lays out the path for us to reconnect to ourselves physically and emotionally. In this episode, we'll explore the reasons we may be feeling out of touch with our emotions and the physical signals our bodies may be sending us, as well as the techniques to get back to the root of them all and forming healthy neural pathways with positive reinforcement. Step back into your pride, your courage, and your confidence with today's fresh new perspective!
NEW!!! FREE SHED THE SHAME...
Hot Tips For Starting Fresh & Creating Consistency Without Overwhelm
Show yourself some appreciation today by listening to some of Jenny's best tips to staying on track, or creating a new track and keeping consistency in a FUN and loving, supportive way for ourselves. It's time to build habits slow and steady, and learn how we like to celebrate ourselves with every small win on our journey to success!
NEW!!! FREE SHED THE SHAME PROTOCOL → Get it HERE!
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Awareness and Intention - the Keys to Mindset: a Refresher on the Reason Why We Are All Here!
Hello and welcome to 2024 Shed the Shamers! Today is a detailed recap on why we are all here. The holidays can make it tricky for us to stay on track with our mental and physical habits, so refreshing our minds with Jenny's mindset coaching brings us back to center on our paths to having a healthy mind, body, and soul. It's the perfect time to bring out those new journals and smooth Pilot G-2 pens, and bring your goals back to center, back to life, back to ACTION!
NEW!!! FREE SHED THE SHAME PROTOCOL → Get it...
When Your World is Falling Apart: How to Persevere in Your Weakest Moments
The world can cut us down in subtle or grandeur ways, but only if we aren't in control of our emotions, and our body's response to those emotions. In today's episode, Jenny gives us some great pointers and places to start for building that emotional control as well as maintaining it. Looking within ourselves for answers instead of solely relying on others can be one of our greatest assets if we so choose, but it's still always good to have a truly supportive tribe around us.
NEW!!! FREE SHED THE SHAME PROTOCOL → Get it HE...
Master Your Future: Harness the Power of Reparenting for Habit Transformation
Parenting can be a difficult task, and that can be seen by anyone - with or without children. It can be even more difficult when we ourselves have not received the parenting we needed when we were in that child's shoes; when we have not received that love and support that we may have needed so desperately. In today's training, Jenny offers us a gentle approach to reparenting ourselves so we receive that reassuring hold around us when we need it most, and can continue giving ourselves as we heal that inner child and form new, healthy habits to...
When Taking Care of Yourself Does More Harm Than Good (and What To Do About It)
In today's episode of Shed the Shame, Jenny discusses how taking care of yourself can sometimes do more harm than good when we overload ourselves with too many things at the wrong times and set impossible expectations for ourselves. We start off with a sweet and simple gesture to give ourselves what we need most and to be our best, but may soon find that we are overwhelmed with yet another checklist of responsibilities that overtake our time and energy, leaving us feeling defeated. So how can you find balance so you don’t reach that tipping point? Jenny pr...
Heal Your Shame, Release Self-Judgment, & Explode Your Confidence!
In past episodes, Jenny has talked about practicing self compassion and ways that we can do that. But there are other areas in our journey that go along with that like bread and butter - and she's here to give us the lo-down. Topics like negative self talk, invalidating ourselves, and being unaware of how our body responds to our environment are all obstacles in our path to mental and physical wellness. In today's episode, Jenny brings our awareness to how we can overcome those obstacles, and how we can heal them into habits that work for us instead o...
From Grief to Greatness: Kate Douglass' Triumph Over Mental Health Challenges, Pandemic Stress, and Divorce
Welcome back Shed the Shamers! Today Jenny interviews a very special guest and friend - Kate Douglass!
Kate Douglass is a certified behavior change and weight loss specialist with a deeply personal understanding of her field. After experiencing the trials of the pandemic and undergoing a divorce, she gained a profound awareness of the challenges faced by those trying to manage their weight after significant life events.
In this interview, Kate shares with us her journey of re-self-discovery after her divorce and emphasizes how learning to parent yourself, feeding and caring for that inner child, and giving...
Imperfectly Powerful: Turn Your Flaws into Your Greatest Assets
In today's episode of Shed The Shame, Jenny teaches us how to turn perceived flaws and weaknesses into some of our greatest strengths. One of the things that society is best at is teaching us to hide our flaws, to be ashamed of them, and focus on avoiding them. But today, we learn to embrace them, to switch perspectives on where they can be useful, and figuring out their opposing and corresponding strengths. Jenny also encourages us to seek conversation with others in figuring out what we are good at, and using constructive criticism on how to accept our...
Mind Over Matter: 5 Keys to Unraveling the Tangled Web of Your Deceitful Self-Doubt and Achieving Your Dreams
In this episode, Jenny discusses how the brain tries to protect us by coming up with 'reasons' we feel we can't succeed or achieve their goals, but those 'reasons' are just negative thoughts and limiting beliefs that stem from past experiences, voices we've internalized, and fears around change or potential failure. Jenny helps us understand why negative thoughts exist so we can shift our perspectives, build belief in ourselves, and develop the motivation to achieve our dreams despite challenges from within or without. By using these tangible strategies, we can break free from limitations and self-sabotage, and move on...
Hurdles to Healing: Conquering Challenges on the Path to Peace
In today's training, Jenny discusses the difficulties and obstacles that arise during our emotional healing journeys. While healing can be painful, confusing and exhausting, Jenny encourages us to be patient, celebrate small wins, seek support, set clear goals, process emotions and prioritize self-care. She emphasizes that despite the challenges, the healing journey is worth it as every step brings you closer to relief and a life free from past burdens. While healing can be a lifelong process of self-discovery, taking consistent action and overcoming obstacles will lead to progress over time.
NEW!!! FREE SHED THE SHAME...
Unlock Your Potential: 5 Powerful Strategies For Unwavering Self-Commitment
If you’re struggling to stay focused and committed to your journey, Jenny has some concepts to revisit that will reinspire that motivation we need to keep working on ourselves and on our growth. With exploring the concepts of Self Discipline, Self Sabotage, Growth Mindset, Self Care, and Self Worth, Jenny reminds us that it is okay and ENCOURAGED to prioritize ourselves, as well as our mental and physical health. Allowing ourselves to let go of daily tasks that may be burning us out, and letting go of that feeling of selfishness we have been taught our entire lives is...
Unlocking Your True Purpose: Embrace Your Story and Change Lives with Laura Pfeiffer
Hello and welcome to today's guest Laura Pfeiffer!
Laura is a wife, mother to a special needs child, and career oriented woman with over 20 years of entrepreneurial experience, both as an independent business owner and an award-winning multi-unit franchisee. She is currently the host of the Moms Who Rock talk show on Fenix TV & the founder of Laura Pfeiffer Coaching.
Laura shares her inspiring story of overcoming challenges as a special needs mom and entrepreneur and finding her calling through both of those paths. Despite facing obstacles, Laura followed her intuition to tell her story, wh...
Let Go Of Your Fears and Let Them INSPIRE You to Achieve Your Goals and Dreams!
Fears are important to pay attention to, and equally important to sooth. What's a little more difficult yet equally rewarding is being able to let go or overcome those fears and allowing them to inspire you - allowing them to get you excited for the road ahead of you to reaching your goals and dreams! Any step towards this - no matter how big or small - is still a successful step. In this episode, Jenny walks us through her recent trip to Scotland and how she worked herself through some of the fears that came up for the t...
Building Superhero-Like Resilience: Strategies to Conquer Life's Obstacles
In previous episodes, Jenny has talked about celebrating ourselves and our lives because it’s generally a healthy thing to do. But did you know, one of the ‘side effects’ of celebrating yourself and your accomplishments is increased resilience and confidence? Those are some pretty nice ‘side effects’ to have, don’t you think?! In today’s episode, Jenny teaches us some of the strategies we can take to figure out where our weaknesses lie in order to strengthen them, in order to strengthen our resilience and our confidence, and being able to communicate loud and clear to our support system...
Ditch The Guilt, Embrace Your Dreams: Q’s To Help You Escape Expectations & Take Action For True Happiness
There's a pretty standard list of boxes that society pushes us to check off in order to look like we're passing as happy and successful; you have a job, you have a family, you have a house...ta da! You're happy and successful, right? ...Maybe not quite. While those things are great to have, so many of us want more - we KNOW there is more out there for us! Some of us want to check things off our bucket list, some of us want to pursue our hobbies or passions and build them into careers. But we're told...
Redistributing the Mental and Emotional Load: How to Shift Family Dynamics Towards Equality
We've talked about the delegation of physical house chores before...but what about the mental work load? The society we grew up in has, for a long time, expected women to be the ones to keep the household together both physical chores and mental chores like keeping the kids on schedule, scheduling parties or family plans, appointments, and anything in between. But our society is changing, it is evolving, and it's becoming more and more exhausting and unbalanced between the members of the household. So if you feel like you're the one doing all of the chores - both...
Does Past Trauma Have A Chokehold On Your Current Relationships?
Not everyone’s trauma is the same - trauma is a spectrum, whether it happens in childhood or adulthood. Trauma that we leave out of our control can cause a multitude of other health issues, spiral our lives out of balance and into darkness, and dwindle our relationships with ourselves and others. That’s where Jenny comes in and shows you that there’s a way out of that darkness, there’s a way to shed the shame, the guilt, the feelings of unworthiness, and how to build back trust in ourselves and others. In today’s short and sweet but...
The Power of Emotional Self-Mastery: Unlocking Your True Potential in Life So You Can Die With No Regrets
AWARENESS is key when it comes to emotional self-mastery. Being aware of your reaction to your surroundings, and to events both in the present AND the past can help you break out of emotionally unstable patterns now, and in the future. Not only will Jenny help you break out of those unstable patterns, but also teach us how to stop people pleasing, how to process our traumas and understand others so we can live our lives on the right path to happiness.
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The Comfort of Misery: Why We Choose to Stay Stuck and Miserable and How to Prioritize Happiness NOW
It’s been programmed into us from older generations that life has to be all work, and little or no play until we’re 65 and retired, and too old to do the things we wanted to when we were younger. We’ve been programmed to think that we have to choose one thing and one thing only, even if that thing makes us miserable! If we’re miserable, we’re supposed to push through it until we essentially can’t anymore…and then we see our health declining and our emotional well being deteriorating, and we get sick mentally and physically...
Shattering Expectations: It’s Time To Live Your Life Without Holding Back!
Are you living in the shadows of others, doing what makes them happy instead of focusing on yourself? Are you afraid of doing what you know will make you happy because others haven't supported you in the past? Then it's time to start supporting yourself! Focusing on your strengths, allowing yourself to find that flow state and being comfortable with your current level of skill is what this episode is all about. Let Jenny guide you in today's episode on how to hone in on that feeling and exactly why you should start doing that for yourself today!
Breaking the Hope and Disappointment Cycle: Finding Peace in Life’s Constant Ups and Downs
Disappointment is a natural feeling in all of us, but when it spins us out of control into a breakdown...it's time to take a step back and look at what's REALLY going on. Are we setting our expectations too high? Probably. Are we expecting things out of people that we know deep down aren't able to deliver those expectations? Probably. Today Jenny expands on those examples and more, teaching us how to cope in a healthy manner with the natural disappointment, and how to lower our expectations to a realistic level so we can hope for realistic things...
Breaking Free from the Procrastination-Shame Spiral: Strategies and Insights for Overcoming Paralysis and Regaining Control
There comes a point when we talk about how much we procrastinate, that we almost start boasting about how much we procrastinate. You might even call yourself a 'procrastination queen/king', and realizing that may just be your turning point. That realization sets in, and the feeling of failure and fear begin to overcome you. You think to yourself, 'wow, this is really what I've come to be'. Well, be there no more - Jenny is here to give you her biggest break through on a strategy for overcoming that procrastination. If you're a list and schedules person, this i...
Going Down the Rabbit Hole That Feeds Your Soul with Ang Curro
Welcome Ang Curro to Shed the Shame! Join Jenny and Ang as we explore Ang’s story and how she turned a complete 180 in her life from working in corporate finance to reading tarot as a full time gig. Ang and Jen explore faith, spirituality, childhood trauma, and working through our shadows so we can be better people to ourselves, as well as to our friends and family. Learn how Jen and Ang identified their destructive cycles and harnessed them to make better decisions for their ultimate happiness in the face of opposition and worry. Let this episode serve as mo...
STOP Downplaying Your Suffering & START Living Your Life!
Our whole lives we're told that our feelings don't matter that much - if at all. We're taught that quitting just isn't an option no matter what, that we have to power through whatever struggle is causing us to suffer, other wise we are 'weak', 'stupid', and 'don't know what we're doing'. Eventually, we are so buried in this suffering, these rules that others have given us, so much that that we lose who we are. If you find that you can no longer be your authentic self, or find that you ask others to help you make a d...
The Secret Key to Consistency Nobody’s Talking About
Motivation and consistency can be the hardest parts of leading a healthy lifestyle, especially when you’re just trying to start getting back on track. Here’s the thing - it doesn’t HAVE to be a mystery on how to keep that consistency going! Jenny knows the secret, and she’s sharing it today with the world. Being present with yourself and understanding the way your body and your mind react to situations is one of the most helpful things you can do for yourself, your confidence, and your motivation. And yes, your consistency too! To dig deep...
From Numbed Out to Fully Awake: Leanne Makinson’s Path to Healing
For many people, possibly even most of us, it takes getting to the very bottom of the barrel to realize just how low our lives have gotten. One hit after another, living a lie for years, not standing up for ourselves, not expressing our boundaries - all of these things pile on top of that weight on our shoulders, until we just can’t take it any more. Today, Jenny invites Leanne Makinson from across the pond to share with us her rock bottom story that’s likely familiar to many of us, and her inspirational journey of turning it i...
Handling Self-Criticism With Curiosity
ERADICATE that hurtful self judgment with Jenny’s help in today’s episode. Self-judgment, and harsh criticism can wear down on us on a day to day basis, and disappointment in ourselves is an even sharper knife. We hit triggers and go through episodes of this criticism and disappointment, which can lead to daily doubt, depression and unworthiness. But today, we stand up for ourselves. We meet those triggers with curiosity - we do our own detective work to solve the riddle of this cycle until we finally understand and resolve. Tune in to today’s episode to learn h...
This Is Your Sign to Break the Toxic Cycle That Keeps You Stuck
When we're going through life doing everything to please others, it can feel like doing the right thing for us is wrong, that it's selfish. We might even be scared to do what's good for us. And maybe you go day to day feeling scared to do what's good for you, but eventually the universe throws you a sign that tells you to WAKE UP. This is it - this is your sign. Wake up and feel your feelings, listen to your heart, and take the steps to be happy not just in the future, but TODAY.
How to do What You Know You Need to do…But Can’t
Frustrated on how to get the shit done that you keep putting off? Well, welcome to your step by step process on how to figure out WHY you can't bring yourself to do the things you want or need to do and HOW to break that pattern of avoidance! Deconstruct that illusion of perfection and reconstruct a way to take on your daily and long term goals bite by little successful bite. Success has never tasted so good!
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How You Talk About Yourself to Yourself and Others Effects Your Confidence
Do you notice exactly how you talk about yourself not only to yourself, but to others? It seems as though we have been conditioned to downplay who we are and make excuses for how we are viewed by others; we even tend to minimize our own thoughts, ideas, and experiences to ourselves and others. Have you noticed that you say things to others like, “I know this sounds weird, but…” or to yourself under your breath like, “Well that was stupid of me.” This type of language matters a whole bunch, even when you’re saying it to yourself. In this epis...
Embracing Vulnerability to Break Generational Traumas
Feeling emotions is all part of the human experience - so why do we say ‘sorry’ for showing them? We are taught that vulnerable feelings like sadness, affection, or even disappointment in ourselves are all bad feelings and make others around us uncomfortable. Our parents tell us not to cry, because their parents taught them not to cry, and so on and so forth, for generations. It’s time to realize that holding back our emotions or invalidating them only makes our healing process much MUCH longer, if not healing at all. Allow yourself to feel, allow yourself the human...
The Limiting Beliefs That Are Undermining Your Success
Today’s episode is all about vulnerability. Learning to be vulnerable with yourself - to open up to yourself and others about what is truly holding you back; holding you down from what could be (and WILL be) your successes. Jenny walks us through what limiting beliefs are and how we exemplify them on a day to day basis, and just how exactly we can combat those ugly metaphorical faces. You CAN do this, you ARE the person for that job, it CAN work and it WILL work…all you have to do is put in the work!
Cut Your Stress & Stop Taking Responsibility for ALL THE THINGS
How often do you feel like you have to swoop in and save the day? Is it a lot? ...Is it almost EVERY day? Do you feel like your switch is 'ON', ALL the time? Then Jenny has the perfect episode for you. Throughout this episode, you'll learn to ask yourself the right questions to get yourself out of the 'I have to do everything' loop; you'll learn to take the right actions with yourself and with other people to allow yourself to step down, and for others to step up. Say it with us - DEL-E-GATE.
Boldly Breaking Diet Culture's Mold with EA Coaching's Esther Avant
Today Jenny welcomes her friend and colleague Esther Avant! Esther is the founder of EA Coaching, a health and fitness community where clients can find compassion, understanding, and connection with the coaches as well as other clients on their journey towards a healthy lifestyle that lasts. In this episode, Jenny and Esther buckle down on how to get to the root of dietary habits and mindset. Ditch the modern diet culture, and find what works best for you to keep you happy and healthy!
Esther has been working in the fitness industry since 2006 and worked in a v...
Constantly Disappointed By Others? It's Time to Adjust Your Expectations
There are patterns in all of us, good and bad. Our own pattern of expecting certain or better behavior in others when we know deep down that we may never receive it, is the pattern of us hurting ourselves. We think, 'maybe this time will be different', 'maybe this time they'll understand'...but they don't, and unless they can see and heal themselves, they won't. It's up to us to break our own patterns. Break the pattern of feeling disappointed - break the pattern of reinforcing triggers in yourself and in others. Give yourself grace and time, give yourself...
Learn to Trust Yourself to Attain Your Goals
You find yourself trying the same goals you've had in the past - goals you've tried to obtain over and over again, but falling through with them...over and over again. We start telling ourselves "I told you so" when it fails, yet again, to soften the blow. We run away from it. We pretend it never happened. But finally, we're sick of running away from it, we're sick of failing at it, and we're in this once and for all. But how? In today's episode, Jenny invites her clients in on a training call to give insight on...
Healing Old Wounds When You Recognize a Trigger
It's easy to revert back to our fight or flight responses - after all, it's a habitual trauma response that's been built up since childhood. But what if I told you, you can break free of that fight or flight (or fawn, or freeze) mode? Healing takes time, that's true. But with understanding of the past, and forgiveness in yourself, you can make that healing happen. Time CAN heal old wounds, but it needs your help. Help you help yourself by listening to today's episode, and learn how to recognize your triggers and reroute your responses to them.
What to do When Your Boundaries Aren't Respected
Jenny welcomes back her friend and editor - Shelly! In today's episode, Shelly and Jenny discuss real life and personal scenarios of when boundaries were disrespected, what their reactions were at the time, and how to face that situation better in the future. Healing is tough, but it's possible when we stand up for ourselves and our boundaries!
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Email - jen@jenwhitenswellness.com
A New Wom...
How to Embrace a 'Not My Fuckin' Problem' Mindset Without Being a Selfish Asshole
It's okay to help people once in a while. Heck, you might help people every day, and that's okay too! However, there's a point where this may become a problem in some situations. Repeated situations with repeated offenders, people who start to cry wolf, people who refuse to take your advice or even do the complete opposite, then come back to you for help for the same situation and on and on and ON.... Sound familiar? It weighs down on us, and finally we reach our breaking point - we reach our boundaries (or far beyond our boundaries!). Jenny...
