Subtle Shifts with Jennifer Delliquadri

Welcome to episode 200!!! This is a huge milestone! Four years ago, this podcast started in my closet with a laptop, a DIY intro, and a commitment to show up imperfectly. Today, I’m celebrating 200 episodes with you — whether this is your first listen or you’ve been here since Raising Happy Teens. Thank you for being here, sharing episodes, sending messages, and letting me be part of your life.As we wrap up the year, we’re officially in “New Year, New You” season, and the internet is overflowing with pressure to fix yourself, reinvent yourself, or overhaul your entire life on January 1. But here’s the truth:You don’t need a new you. You just need a supported you.In this special milestone episode, I’m breaking down why traditional New Year’s resolutions often fail — and how to set goals that feel aligned, meaningful, sustainable, and actually doable. This episode is short, sweet, and designed to help you create real momentum without burnout or perfectionism.🎧 In this episode, you’ll learn:Why “New Year, New You” messaging is toxic and rooted in “not good enough” thinkingThe psychology behind the fresh start effect and how it can help (not pressure) youFive reasons most resolutions fail and how to avoid themHow to set goals that enhance your life instead of making it more stressfulA simple, identity-based framework that makes habits easier to stick withWhy small, subtle shifts create more transformation than massive overhaulsHow to separate emotional needs from lifestyle goals so you stop setting goals from guiltThe mindset reframe that helps you build momentum all year long🔥 You’ll also get my 6-step goal-setting frameworkIf you want 2026 to be the year where you become the most YOU you've ever been — grounded, supported, joyful, and aligned — this episode will show you exactly how to start.Perfect for you if:You're tired of all-or-nothing resolutionsYou want sustainable health and wellness habitsYou’re craving structure without pressureYou want to feel better in your body without guilt-driven goalsYou’re ready for realistic, compassionate goal settingThank you for 200 episodes. I’m taking a short holiday break (my first ever!) and I’ll be back in January with brand-new episodes, expert interviews, and conversations about midlife health, hormones, strength, and quality of life.Wishing you a beautiful holiday season and the happiest New Year. See you in 2026.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👉🏼⁠⁠⁠⁠⁠⁠⁠ Download my free 5-Day Strong Body Kickstart⁠⁠⁠⁠⁠⁠⁠

I’m busting five of the biggest fitness and health myths that keep midlife women stuck, frustrated, and exhausted. If you’ve ever thought, “I'm destined to gain the menopause fifteen,” or “I have to do tons of cardio to stay fit,” this episode is for you. I break down five common misconceptions about metabolism, strength training, cardio, and motivation — with evidence-backed truths that will help you feel strong, confident, and in control of your body.By the end of this episode, you’ll know:Why midlife weight gain is not inevitable and how to maintain muscle.How one meal doesn’t derail your progress (and how stress about food can actually hold you back).Why strength training — not endless cardio — is the key to fat loss and healthy metabolism.Why lifting weights won’t make you bulky, but will make you toned, strong, and energized.How to start even when motivation feels impossible, and why small consistent steps win over perfection.If you’re ready to bust the myths that keep you stuck and walk into the New Year stronger than ever, this episode is for you.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👉🏼⁠⁠⁠⁠⁠⁠ Download my free 5-Day Strong Body Kickstart⁠⁠⁠⁠⁠⁠

In this episode, I’m breaking down one of the most misunderstood topics in women’s fitness: the minimum effective dose of exercise. If you’re a woman in midlife who feels like you “don’t have enough time to make workouts worth it” or you’re constantly burning yourself out trying to do more… this conversation is going to shift everything.I share exactly how much exercise you actually need to build strength, support fat loss, increase energy, improve mobility, and protect your bone density—without spending hours in the gym or living in an all-or-nothing cycle. As a midlife strength and weight loss coach, I see so many women assume they need long, intense workouts or daily cardio sessions to see results, and it’s simply not true.Inside the episode, I walk you through:What the minimum effective dose really isWhy midlife physiology makes “more is better” workouts counterproductiveThe science-backed weekly routine that delivers resultsHow to overcome perfectionism and redefine what a “successful” workout looks likeA simple, plug-and-play 2–3 day strength training plan you can start this weekHow walking, mobility work, and zone 2 cardio fit into the bigger pictureYou’ll also hear a real client story about how she’s getting stronger, dropping inches, and feeling more energized—working out just two days a week.If you’re ready to simplify your workouts, stay consistent, and finally get stronger in midlife without burning out, this episode is your new go-to.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👉🏼⁠⁠⁠⁠⁠ Download my free 5-Day Strong Body Kickstart⁠⁠⁠⁠⁠

I know how challenging it can be to show up to social events and stay on track with your goals—whether it’s your fitness, nutrition, or personal growth. In this episode, I’m sharing practical strategies for enjoying parties, dinners, and gatherings without feeling guilty or falling off course. You’ll learn how to set boundaries, make mindful choices, and still have fun while keeping your progress intact.Here’s what we cover in this episode:How to navigate social events without overdoing itStrategies to maintain your habits without feeling deprivedTips for saying “no” gracefully and protecting your energyHow to enjoy food, drinks, and socializing without guiltMindset shifts that make staying on track easier and more sustainableIf you’ve ever felt like social events completely derail your progress, this episode is for you. I’ll show you how to enjoy the moment AND stay aligned with your goals.👉🏼 ⁠⁠Download your free 75 Subtle Challenge Guide⁠👉🏼⁠⁠⁠⁠ Download my free 5-Day Strong Body Kickstart⁠⁠⁠⁠ 👀 Looking for 1:1 support? ⁠⁠⁠⁠Start with the 90 Day Reset⁠⁠⁠⁠.

In this episode, I’m talking about how to be sober-ish—cutting back on alcohol without completely giving it up. This is something I’ve been exploring in my own life, and I’ve seen it with friends and clients too. If you’re curious about reducing alcohol, feeling better the next day, or just taking control of your drinking habits, this episode is for you.Here’s what I cover:My personal journey to becoming sober-ish and why I stopped relying on alcoholThe benefits of drinking lessSmall, actionable habits to reduce drinking without feeling deprivedNon-alcoholic alternatives, mocktails, and zero-proof drinks that actually feel specialHow to handle social situations and what to say when people ask why you’re not drinkingCommon pitfalls to avoidTips for staying on trackHow to make this a sustainable lifestyle changeI share practical strategies to help you feel amazing, wake up refreshed, and enjoy social events without relying on alcohol. If you’re ready to make subtle shifts in your drinking habits, this episode will give you the tools to start today.👉🏼 ⁠Download your free 75 Subtle Challenge Guide👉🏼⁠⁠⁠ Download my free 5-Day Strong Body Kickstart⁠⁠⁠ 👀 Looking for 1:1 support? ⁠⁠⁠Start with the 90 Day Reset⁠⁠⁠.