Subtle Shifts with Jennifer Delliquadri

What if burnout isn’t a time-management problem… but a nervous system problem?
In this powerful conversation, Jennifer Delliquadri sits down with educator and nervous system literacy expert Alexa Lachman to explore how nervous system regulation impacts leadership, workplace culture, and personal well-being — especially in high-pressure environments like schools and mission-driven organizations.
If you’re a leader, teacher, coach, or service-driven professional who feels stretched thin, reactive, or quietly paralyzed by stress, this episode will shift how you think about “capacity.”
Alexa breaks down what building capacity really means (hint: it’s not about handling more) and explains how emotional capacity, cognitive capacity, relational capacity, physical capacity, and presence all shape how we show up — at work and at home.
You’ll learn:
What nervous system regulation actually is — and why it’s foundational for leadership

The difference between reactivity and paralysis (and why paralysis is often overlooked dysregulation)

How burnout shows up as quiet quitting, apathy, or chronic numbness

Why self-care vacations don’t fix nervous system overload

How to use “somatic snacks” (30–90 second nervous system resets) throughout your day

Simple, practical tools like breathwork, wall pushes, humming, and micro-movements to regulate stress

How leaders can model nervous system awareness to transform organizational culture

Why urgency kills capacity — and how to reclaim your baseline

This episode is especially relevant for:
Teachers and educators

School administrators and leadership teams

Mission-driven professionals

Women leaders navigating people-pleasing and burnout

Anyone who feels constantly “on” but secretly depleted

Alexa shares practical, science-backed strategies that can be implemented immediately — without adding “one more thing” to your plate.
Because nervous system regulation isn’t about escaping your life for a weekend.
It’s about integrating small, intentional practices into your everyday moments.
If you want to prevent burnout, improve emotional regulation, build resilience, and lead with grounded presence — this episode is for you.
Click here to learn more about Alexa and her services.
Follow Alexa on Instagram

In this episode, I’m joined by Dr. Allison Alford, social scientist and author of Good Daughtering, to talk about a word that stopped me in my tracks the first time I heard it: daughtering.
Daughtering is the often invisible emotional, mental, and relational labor that adult daughters perform to keep families connected. It’s the planning, the emotional regulation, the phone calls, the checking in, the self-editing, the guilt, and the constant inner pressure to be a “good daughter”—often without realizing how much energy it’s actually costing us.
If you’ve ever felt drained after interacting with your parents, struggled with guilt when you try to pull back, or wondered why loving your family can feel so exhausting, this conversation will resonate deeply.
In our discussion, Dr. Alford and I explore:
What daughtering really is and why it’s considered invisible labor

Why adult daughters often feel like they’re never doing enough

How overfunctioning, people-pleasing, and perfectionism show up in family relationships

Why guilt is so common for women when they consider setting boundaries

How to create compassionate, flexible boundaries that protect relationships rather than damage them

Why awareness—not cutting people off—is the first powerful step toward change

We also talk about how small, intentional shifts (not drastic moves or “no contact” ultimatums) can dramatically improve both your quality of life and your family dynamics over time.
Dr. Alford’s book, Good Daughtering, is now available, and it goes far deeper into these ideas with practical exercises and reflections at the end of each chapter to help you right-size your daughtering in a way that feels aligned, sustainable, and honoring—to both you and your family.
If you are a daughter, love a daughter, or are raising one, this episode is a powerful reminder: you are already a good daughter—and your work matters.

If you’ve ever stepped on the scale, done “all the things,” and felt frustrated when the number didn’t move, this episode is for you. In this episode I’m sharing why the number on the scale can be misleading—and how to track real progress in ways that actually matter.
In this episode, you’ll learn:
Why the scale isn’t the full picture of your health, especially in midlife

How body composition, muscle gain, and natural fluctuations affect your weight

Non-scale metrics that really show results, including:
Strength improvements

Energy levels and overall well-being

How your clothes fit

Body measurements and mobility

Consistency with habits and showing up for yourself

How to shift your focus from arbitrary numbers to real, lasting results

A simple action step to start tracking non-scale victories this week

If you’ve been letting the scale dictate your mood, confidence, or self-worth, this episode will help you break that cycle and focus on feeling strong, confident, and energized in your body.
And if you want extra support staying consistent, building strength, and achieving your goals, my one-on-one coaching program can help you finally get off the stop-start cycle. Click here to schedule a consultation.

If you’ve ever told yourself “What’s wrong with me?” or “Why can’t I just stay motivated?”—this episode is for you.
In today’s episode, I’m talking about why lack of motivation is not laziness, especially for women in midlife. What’s really happening is burnout. And it often shows up disguised as inconsistency, procrastination, brain fog, or giving up on exercise and healthy habits altogether.
After years of coaching moms, teens, and now women in midlife, I see this pattern over and over again: you start strong, push hard, lose energy, fall off, and then blame yourself. But the truth is, motivation is not a reliable resource, especially when you’re overextended, hormonally shifting, and carrying a lot of responsibility.
In this episode, I explain:
Why motivation fades when you’re burned out (and why that’s not a personal failure)

How burnout is actually a nervous system response, not a discipline problem

Why all-or-nothing thinking keeps you stuck in the same cycle

How pushing without recovery leads to shutdown, not progress

I also share three simple, realistic strategies to help you stay consistent with exercise and health goals without forcing yourself:
How to lower the bar without losing momentum

How to build habits around capacity instead of willpower

How to redefine consistency so it actually feels sustainable

If you’re tired of starting over, feeling guilty for needing rest, or believing you need more discipline to stay consistent, this episode will help you shift your pace, not quit your goals.
You’re not lazy.
You don’t need more motivation.
You just need a kinder, more sustainable rhythm.
🎧 Listen in, and if this resonates, share it with a friend who needs permission to slow down and still succeed.
To learn more about working with me one-on-one, click here.
Follow me on Instagram

January starts with so much motivation, fresh energy, and big intentions but for so many women, that momentum fades fast. If you’ve ever found yourself stuck in a cycle of starting strong, falling off, and then blaming yourself for not being “consistent enough,” this episode is for you.
In today’s episode, I’m breaking down what it really takes to stay consistent with new habits, especially in midlife. I’m sharing mindset shifts I’m currently teaching inside a midlife strength training reset group and why nothing is “wrong” with you if you’ve struggled to stick with goals in the past.
We’ll talk about why trying to change everything at once overwhelms your nervous system, how identity plays a bigger role than motivation, and why consistency has far less to do with willpower than most people think. I also share a powerful reframe around short-term goals versus long-term vision, including why overestimating what can happen in one year often leads to self-sabotage.
You’ll learn how to:
Stay consistent with fitness, strength training, and healthy habits in midlife

Stop the start-and-stop cycle without blaming yourself

Build an identity that supports long-term change

Use floor goals and ceiling goals to avoid all-or-nothing thinking

Create motivation through aligned, planned action instead of waiting to “feel ready”

If you’re working on strength training, health, or any habit that keeps falling off your plate, this episode will help you simplify, stay grounded, and build momentum in a way that actually lasts. Small, subtle shifts really do add up and they can change everything.
Ready for support?⁠⁠⁠Book a call⁠⁠⁠ and let’s talk about your goals and how we can work together.
👉🏼 ⁠⁠⁠⁠⁠⁠Download your free 75 Subtle Challenge Guide⁠⁠⁠⁠⁠
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