In this episode of Navigating Your 20s, we’re diving deep into something every girl in her 20s has felt but rarely talks about; how our mums, the 2000s diet culture, and those “skinny tea” ads shaped the way we see our bodies today.
From Special K challenges and carb-shaming to the constant “I was your size at your age” comments; our mums were doing their best with the information they had, but many of us grew up absorbing toxic food rules and body standards that still impact us today.
I share real stories, insights from my own coaching clients, and practical steps to start breaking the cycle; healing your relationship with food, finding balance, and learning to fuel your body without guilt.
We’re talking:
This isn’t about blaming our mums; it’s about awareness, healing, and empowering the next generation to grow up confident, nourished, and free.
In this week’s episode of Navigating Your 20s, I’m bringing you along on a hot girl walk story time; because sometimes the most random moments teach you the biggest lessons.
From finding out I’m allergic to gel nail polish (yes, shellac hates me), to being a lifelong nail biter trying to glow up, to sitting in the salon chair wondering why my hair looked so bad; this episode is equal parts funny, relatable, and painfully real.
We talk:
The time it takes to commit to beauty standards and treatments
How the smallest things (like nails and hair) can impact your confidence, self-image, and identity
The uncomfortable but freeing side of owning your insecurities instead of hiding them (yes I bite my nails, sue me)
Why not every “glow-up” experience feels like one at first (and that’s okay)
Whether you’ve ever left the salon feeling worse than when you went in, or you’re navigating your own messy 20s glow-up, this episode is a reminder that confidence isn’t found in perfect nails or hair ; it’s in backing yourself through the awkward phases.
If you embrace it, your 20s become less about scrambling for belonging and more about choosing the right people to let in.
In your 20s, loneliness feels scary; but it can actually be the season that changes everything. In this episode of Navigating Your 20s, we dive into why seasons of loneliness are essential for growth, self discovery, and building confidence.
I unpack:
Why running overseas, finding a new boyfriend, or blowing up your life won’t “fix” the cycle
How loneliness teaches you who you are without validation from friends, guys, or family
The difference between chasing dopamine vs. creating genuine connection with yourself
How solo dates, new routines, and healthier habits help you stop rotting in bed and start thriving
Why this “healing season” is actually the soil where better friendships, relationships, and boundaries grow
If you’ve ever felt disconnected, stuck in the same friendship cycles, or unsure who you are without external validation; this episode will give you the tools to reframe loneliness into confidence, independence, and self trust.
This week on Navigating Your 20s, I’m giving you a life update and sharing my unfiltered POV of attending influencer events… as a non-influencer. Spoiler: everything looks glossy online, but behind the scenes it’s curated, messy, and not always what it seems.
I dive into:
What influencer events really feel like when you’re not “one of them”
The struggles we all face with comparison, boundaries, and believing everyone else “has it better”
How to stop wasting energy on things that don’t matter and choose bigger, better problems
Why fun, happiness, and alignment are my ultimate non-negotiables in life and business
How boundaries actually help you show up as the best version of yourself
If you’re in your 20s, navigating the pressure of social media, comparison, or just trying to figure out what truly makes you happy; this episode will hit home.
ANON QUESTIONS/THOUGHTS/FEEDBACK
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Work with me: msha.ke/successwithjess
In this episode of Navigating Your 20s, we’re unpacking the real reason you keep yo-yo dieting and why it feels impossible to stay consistent. If you’ve ever dropped off your fitness goals as soon as life got messy, hit your weight loss target then slid back into old habits, or felt frustrated by constant “starting over”… this one’s for you.
I break down:
Why motivation is always highest at the start of a diet (and why it never lasts)
The maintenance phase no one talks about—but is the real secret to keeping results
How I’ve kept 20kg off without obsessing or falling into all-or-nothing thinking
The mindset + mental health shifts you must make if you want consistency
How to make food decisions based on how they make you feel, not just calories
This isn’t about quick fixes or fad diets; it’s about finally building confidence, self-trust, and the lifestyle that makes you feel amazing in your 20s.
This week, I’m pulling back the curtain and taking you behind the mic of Navigating Your 20s.
I share why I started this podcast in the first place (spoiler: my brain literally can’t hold all these ideas), how losing 20kg cracked open a whole new identity for me, and why my opinions are actually the reason I’ve built such a powerful community of girls in their 20s.
We dive into:
Why your personal brand is really just your values in action
The confidence shift that happens when you stop people-pleasing
How I balance coaching, boundaries, and showing up for myself and my clients
The reality of navigating setbacks (like getting sick after going too hard) without losing yourself
This episode is for every girl in her 20s who wants to build confidence, live in alignment, and glow up without falling into toxic hustle culture or fad diets.
And remember; this isn’t just my podcast, it’s ours. Drop your anonymous questions, stories, and struggles below. Together, we’re writing the guide to our 20s.
ANON QUESTIONS/THOUGHTS/FEEDBACK
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Work with me: msha.ke/successwithjess
Navigating Your 20s is the go to podcast for ambitious women in their 20s who want to build confidence, create their dream body, and stop settling for average.
In this episode, Jess (fitness coach + nutritionist) breaks down the truth about online coaching, why so many women see zero results inside cookie-cutter programs, and what you should actually expect when you invest in premium, high-level support.
We’ll talk about:
Why quick fixes and surface-level check-ins don’t create lasting results
The red flags in the fitness + nutrition industry every girl in her 20s should know
What high-quality, life-changing coaching actually looks like
A powerful client story that proves it’s never “too late” to get results
How to take radical responsibility in your 20s for your body, your habits, and your glow-up
If you’ve ever been burned by a coach, felt stuck in the cycle of “trying everything,” or want to finally create a toned, confident body without sacrificing your social life; this episode is for you.
ANON QUESTIONS/THOUGHTS/FEEDBACK
Your 20s are full of lessons you wish someone told you earlier; from fitness and confidence to career, creativity, and even unexpected opportunities.
In this episode of Navigating Your 20s, I’m sharing the biggest things I’ve learned in the past few years that have completely changed my body, mindset, and lifestyle.Inside, we’ll talk about:
Why living in a calorie deficit year round is destroying your progress (and what to do instead)
The truth about confidence: why it doesn’t come from waiting, but from putting yourself out there
How to stop shrinking your creativity and finally create without caring what people think
Career lessons that helped me attract the most aligned clients and opportunitiesHow saying “yes” more often in your 20s can open doors you never imagined
If you’re a girl in your 20s who wants to become the best version of yourself; strong, confident, creative, and thriving, this episode will give you the permission slip and practical tips to start now.
👉 Got a question you’d love me to answer on the podcast? Drop it anonymously here.
If you’ve ever lost weight… only to gain it straight back, felt bloated the second you added carbs, or thought maintenance was just a “waste of time”; this episode is going to change how you see fat loss forever.
Today we’re diving deep into reverse dieting, the maintenance phase, and why living in a calorie deficit 24/7 is the exact reason you keep plateauing, regaining weight, and losing confidence.
Inside, I’ll break down:
Why reverse dieting is often more important than the fat loss phase itself
The science behind water retention, bloating, and carb intake during maintenance
How to actually sit at your maintenance calories without panicking about weight gain
The biggest mistakes women in their 20s make when jumping in and out of diets
How to create results that last (so you’re not starting over every summer)
Whether your goal is toning up, losing 5-10kg, or feeling confident in your clothes again, this episode will help you finally understand the missing piece that every quick-fix program leaves out.
If you’re ready for sustainable fat loss, balanced energy, and long-term body confidence, this is the episode you cannot skip.
If we were on a hot girl walk right now… this is exactly what I’d be telling you... ranting back & forth about this silly little life. It really isn't that deep.
This new monthly segment is raw, unfiltered, and full of the realisations, rants, and tough love you need in your 20s. In today’s chat, we dive into why relying on other people to change will always leave you anxious and unsettled, how to take responsibility when life feels overwhelming, and why self-belief is the number one thing holding you back from your dream body and dream life.
I also get into the messy truth about:
✨ Outgrowing relationships when they’re not evolving with you
✨ Why cost of living isn’t the excuse you think it is for feeling stuck
✨ Family and friends who don’t “get it” (and why that doesn’t matter)
✨ The biggest lie you’re telling yourself about being “lucky” vs. putting in the work
This is your sign to stop waiting for external validation and start building the version of you you’ll be proud of. Plug in your headphones, hit play, and let’s walk through it together.
Ready to lose 5kg by summer without burning out or giving up your social life?
In this episode of Navigating Your 20s, I’m giving you a 12-week game plan that actually works for girls in their 20s who want to feel confident, toned, and consistent in their fitness journey.
We’re breaking down how to:
Find your maintenance calories (and how to actually test it!)
Create a realistic calorie deficit without starving yourself
Build an easy to stick to workout routine (3–4 sessions per week max)
Balance upper and lower body training with steps and minimal cardio
Use nutrition as fuel without obsessing over tracking
Stay consistent even when the scale isn’t moving day to day
If you’re struggling with motivation, tired of “all or nothing” plans, or just want a simple blueprint for fat loss that fits around uni, work, and your social life; this one’s for you.
💌 Don’t forget: If consistency is your biggest struggle, grab my Consistent Queen Bundle linked below; it’s designed to help you finally stick to your goals.
Feeling stuck, unmotivated, or like you’re going through life on autopilot? In this episode of Navigating Your 20s, we’re talking about what it really means to reinvent yourself; not in a burn-your-life-down kind of way, but in a grounded, empowering, intentional way.
Whether you’re resetting your goals, struggling with loneliness in your 20s, or questioning what actually matters to you now… this episode will guide you through the glow-up season nobody talks about ; the one that starts inside.
We’ll talk about:
Why feeling lost is often a signal you’re ready to grow
How to honour your personal evolution without pressure
The power of celebrating progress (even when you’re not “there” yet)
Letting go of old identities, timelines, and relationships
And how to create a version of success that feels good to you
This one’s for the girls in their 20s who want to become the best version of themselves; with clarity, confidence, and intention.
If you’ve ever had a week where you feel anxious, unmotivated, bloated, and just off; this episode of Navigating Your 20s is your wake-up call. No, you're not lazy or dramatic. You might just be undernourished.
In today’s episode, Jess breaks down the real link between nutrition, mental health, and energy levels — and why most women in their 20s are unknowingly making it harder to feel good in their bodies and brains.
We’re diving into:
Why low energy, brain fog, and mood swings often stem from blood sugar crashes or nutrient gaps
How gut health impacts anxiety and focus
What to actually eat to feel stable, calm, and confident
The truth about bloating, digestion, and why your “healthy” meals might be making things worse
Simple, non-restrictive food habits to support your mood long-term
You'll walk away with no-BS tips for building happy hormones, steady energy, and a body that feels light and aligned; without food guilt, overwhelm, or restrictive plans.
👀 PS: You’ll also hear a behind-the-scenes story about a week Jess felt totally off… and how food was the missing piece.
This is your permission slip to stop blaming your mindset; and start supporting your body.
Ever felt like you're doing everything; but still feel off? Like you're ticking boxes, scrolling too much, doubting your friendships, and slowly drifting away from the version of you you actually want to be?
In this raw and real episode of Navigating Your 20s, Jess is back with a life update and a full factory reset. We're talking simplicity, structure, and actually listening to your body.
From booking solo trips and resetting Sunday routines to outgrowing friendships and reclaiming your confidence, this is the episode your 20s-self didn’t know she needed.
Expect honesty, mindset shifts, and a story about turning up to a work event in jeans that wouldn’t zip… because let’s be real; we’ve all been there.
If you’ve been craving:
Routines that feel like you, not like another to-do list
The courage to walk away from unaligned friendships or partners
The clarity to trust your gut instead of Googling every decision
And the confidence to become her again; grounded, glowing, and in your power...
“The Glow-Up Is Not Just Physical - Here’s What You’re Really Chasing”You think you want to lose 5kgs, tone up, and finally feel hot in those old outfits again… but what if your body transformation is actually about something deeper?In this episode of Navigating Your 20s, we’re going beyond the aesthetic goals and getting real about what women in their 20s are actually craving when they say they want to lose weight: confidence, clarity, control, and a life that feels like theirs again.From late-night scroll spirals and post-breakup body obsessions to feeling stuck in cycles of dieting and never quite feeling “enough” - we unpack the truth behind the real glow-up. This isn’t about shrinking your body. It’s about expanding your life.If you’ve ever looked in the mirror and thought, “When I look better, I’ll finally feel better”, this episode is your wake-up call.We cover:Why aesthetic goals are just the entry point to deeper changeThe burnout cycle that keeps you stuck chasing external validationHow self-trust, body neutrality & true confidence actually change your lifeHow Toned & Trendy coaching creates a lifestyle that feels sexy, sustainable, and soul-alignedThis is your permission slip to stop performing — and start transforming.
Let’s get real — social media has warped our body image. In this episode of Navigating Your 20s, I’m unpacking the sneaky way Instagram, TikTok, and the “fitspo” world are making women in their 20s feel like their body isn’t good enough - even when they’re healthy, thriving, and doing everything “right.”
We’re talking filtered bodies, toxic comparison cycles, and how those scroll sessions meant for “inspo” actually fuel insecurity and sabotage your confidence. I’ll share raw personal stories and give you real tools to rebuild your body image from the inside out - not by changing your body, but by changing how you see it.
If you’re stuck in a cycle of comparison, waiting to feel confident before living your life, or constantly trying to “fix” your body, this one’s for you. This is your reminder: you don’t need a perfect body to build your dream life. You just need yourself, fully expressed.
This episode is for the girl who wants to:
Ditch all-or-nothing thinking around her body
Rebuild self-trust and confidence
Actually feel good in her body without chasing perfection
Live, travel, date, and take up space in her 20s - without shame
“Identity Anxiety: When You Don’t Know Who You Are Anymore”
Feeling disconnected, unmotivated, or like you’re floating through your 20s? You’re not broken - you’re becoming. In this raw and soul-nourishing episode of Navigating Your 20s, we’re talking about identity shifts, self-discovery, and that uncomfortable in-between season where your old self doesn’t fit, but your new self isn’t fully formed yet.
If you’ve ever said “I don’t feel like myself anymore,” or questioned your goals, habits, friendships, or who you even are without your gym routine, your relationship, or your hustle - this episode is your safe space.
We’ll unpack the emotional grief of growth, the trap of reattaching to your past, and how to rebuild self-trust, inner confidence, and clarity from the inside out. With journal prompts and mindset shifts to help you anchor into who you actually are - not who the world told you to be.
Perfect for women in their 20s navigating the mess, magic, and meaning of becoming the best version of themselves - on their own terms.
On this soul-soothing episode of Navigating Your 20s, we’re ditching hustle culture and talking about something rarely discussed - your soft seasons.
You know the ones: where you feel unmotivated, disconnected, or just plain tired… but instead of slowing down, you feel guilty for not "doing more."
If you’ve been questioning your goals, craving solitude, or feeling like you're falling behind while everyone else is glowing up - this is your permission slip to pause.
We’ll explore what a soft season really is, how to honour your intuition without shame, and why rest isn’t laziness - it’s your nervous system’s way of evolving.
Expect real talk on burnout, feminine energy, societal timelines, and how to come home to yourself in your 20s. You’ll leave with journal prompts, mindset shifts, and a whole new appreciation for rest as a radical act of self-trust.
✨ This episode is for the girl who is craving softness, clarity, and a transformation that doesn’t require burnout to get there.
How to Actually Be Happy and Content in Your 20s (Even If You’re Not “There Yet”)In your 20s and still feel like you’re constantly searching for the next thing - the next body goal, friendship group, coach, job, or relationship - to finally feel happy and confident?This episode of Navigating Your 20s is your permission slip to stop chasing and start creating.We talk about what it really means to feel content in your body and life - even if you’re still in your glow-up era. From ditching the comparison spiral to building a life that feels good off camera, this is for the girl who’s done with faking it and ready to actually feel it.Inside this episode:The reason you’re never satisfied — and how to break the cycleWhy you don’t need to be perfect to feel confidentHow to build a happy, healthy body and mindset (without a complete life overhaul)The power of mini rituals that make you feel grounded, toned, and HOTWhy switching coaches, friendships, or diets isn’t always the answerWhether you’re craving weight loss, more self-trust, or just want to stop second-guessing yourself every day - this episode will shift your energy.🎧 Press play, and let’s build the real version of “that girl” - the one who feels good in her body and her life.
Ever been told you were “too young,” “too ambitious,” or “too much”? In this raw and real episode of Navigating Your 20s, I’m unpacking my journey from being fat-shamed as a teen to showing up with unshakable confidence in my 20s. From body image wounds to building a body and life I’m proud of — I share the behind-the-scenes of going all in on myself, launching my first community event, taking career risks, and proving that you don’t have to wait for permission to become “that girl.”Whether you’re battling low self-worth, tired of shrinking yourself to fit in, or just need the motivation to back yourself harder than ever — this one’s your reminder that your 20s are your time to take up space, rewrite the narrative, and glow up from the inside out.
