Episode Description: Are you craving a reset? In this mini Badass Bites episode, I share what it really means to pause, recharge, and reconnect with your intuition. After 13 years of pushing through nonstop education and goals, I’m finally learning to slow down, protect my energy, and honor rest as a vital part of transformation. If you’re navigating perimenopause, menopause, hormone shifts, weight loss, or burnout, this conversation is for you. You’ll hear how I’m tuning into my body, relea...

Episode 10 – Realignment Is Not FailureWhat if pausing isn’t failure — but the most powerful, badass move you can make? In this episode, you’ll hear why rest, adjustment, and realignment aren’t signs of weakness — they’re wisdom. Life comes in seasons: big wins, heavy losses, and moments when burnout is real. Instead of forcing yourself to push harder, you’ll learn how to step back, breathe, and protect your energy so you can come back stronger. This episode is for anyone who feels like they’...

Episode 9: How to Stop Being a Beginner All the TimeYou’re allowed to learn. You’re not meant to live in restart mode forever. Hello, my little badasses — this episode is your wake-up call (with love). You’re not failing. You’re not broken. You’re just stuck in beginner mode… and it’s time to finally move forward. This isn’t about shaming beginners — being a beginner is brave. But staying stuck in the start–stop cycle for months (or years) isn’t growth — it’s perfectionism a...

Episode 8 — Leaning into Resistance- The Emotionally Uncomfortable Zone Resistance isn’t proof you’re failing—it’s proof you’re on the threshold of change. In this episode, we unpack how “analysis paralysis” disguises itself as discipline, why your nervous system blocks follow-through when it doesn’t feel safe, and how to regulate your body so you can finally act. You’ll learn fast somatic tools (breath work, humming/singing, grounding), simple micro-commitments that beat all-or-nothing plan...

🎙️ Episode 7: Fitness vs. Fit This Whole Pizza Badass Thriving Podcast with Caressa Dunphy, MS, RD We’ve all been there — chasing perfection like a gym rat with macros taped to the fridge, or burning it all down with a “screw it, I’ll start Monday” pizza binge. Neither one is thriving. This episode is about the messy middle — the gray space between rigid restriction and reckless rebellion. That’s where food freedom actually lives. Where joy and discipline can sit at the same damn table....

Episode 6: How to Stop Ghosting Yourself Show Notes: If you’ve ever skipped one workout and let it turn into weeks… or told yourself, “I’ll start Monday” — you’ve ghosted yourself. This episode is your call to stop disappearing when life gets inconvenient and instead adapt your plan without abandoning it. We’re talking about the patterns that drain your momentum, the seasons you cycle through (growth, maintenance, recovery), and how to keep your promises even when you’re not at 100%. Yo...

EPISODE 5: Structural Support — FROM FOUNDATION TO MOMENTUM Podcast: Badass Thriving with Caressa Dunphy Show Notes: After rebuilding from square one, what comes next? In this episode of the Badass Thriving Podcast, we talk about the moment you decide to climb—not with hustle, not with chaos, but with structure, systems, and self-respect. Caressa walks you through how to move from surviving to rising, one aligned action at a time. This episode dives deep into the real work: Why motivation is ...

Episode 4: Square One — Returning Home to Yourself Podcast: Badass Thriving Host: Caressa Dunphy Episode Summary: What do you do after the dust settles? After you’ve burned it down, walked through the fire, and everything familiar has fallen apart? In this episode, Caressa gets real about what it means to rebuild from square one. Not with urgency, not for anyone else’s approval—but with joy, intention, and purpose. If you’ve ever felt like you were standing in the ashes of your old life wonde...

Episode 3 – Rebuilding with Intention Podcast: The Badass Thriving Podcast with Caressa Dunphy In this bold and honest episode, Caressa explores what it really means to rebuild your life with intention. Picking up where Episode 2 (Trustfall) left off, she invites you to stop patching over what's broken and ask what needs to be torn down completely. Rebuilding isn’t about hustle or perfection—it’s about radical honesty and designing a life that reflects who you truly want to become. Caressa sh...

Episode 2: Trustfall Show Notes: In this episode of Badass Thriving, we explore what it really means to trust yourself — not just in your mind, but in your body, your hunger, your rest, and your intuition. 'Trustfall' unpacks how our bodies were never designed to thrive — only to survive. But to step into our fullest, most badass selves, we have to break free from survival-mode patterns like self-abandonment, overtraining, emotional avoidance, and diet culture. Inside this episode, we dive in...

🎙 Episode 1: Becoming a Badass with your host, Caressa Dunphy “I didn’t set out to become a badass—it was never on the roadmap. But after everything I’ve walked through? I’m claiming it.”In this raw, vulnerable first episode, Caressa walks us through the very real story behind Badass Thriving—recorded outdoors in the woods, her place of healing and clarity. From a childhood marked by emotional neglect and toxic family dynamics, to joining the military at 17, navigating motherhood, and clawin...