Today we talk with my dear friend and colleague Mariangelica Duque, Positive Psychology Health Coach, former child actor, screenwriter, and local Santa Barbara mom. 

We dive into a very real and raw conversation about her life experiences and the lifelong struggle of being overweight and the steps that she has taken to find her identity amongst diet culture. We also discuss how reinventing yourself is a beautiful thing, and there is no limit to where your experiences can take you. 

We touch on... 

• Diet culture growing up 
• Her life as a child actress and how that has impacted her as an adult 
• Mindful eating and how that has been a game changer in her journey
• How she was able to change her mindset from exercise being a “chore” to something she enjoys 
• The power in slowing down 
• Her experience finding a gym and using my app to keep you on track and accountable 
• Her current work as a health coach, AHA facilitator and the role this has played in finding her purpose. 

You can find Mariangelica on instagram http://instagram.com/mariangelicaduqueduque and www.mariangelicaduquecoaching.com 

If you want to learn more about Natasha Caleel you can find her @fitmamasb on all social media.
Instagram: @fitmamasb
TikTok: @fitmamasb
Facebook: @fitmamasb

Have a question you want to be addressed on the show? Email [email protected]

Learn more about our online coaching programs at http://fitmamasb.com or shoot us an email at [email protected].

In this solo episode we dive into my top 10 tips to staying on track with your health and fitness goals while on vacation. I also give a little debrief on how my solo spring break Mom and daughter trip to London and Paris went...the good, the bad, and the major takeaways. 

In this tips we address 
- Activity while on vacation 
- Mindful eating tips 
- My go to snack hack 
- The importance of ditching the perfectionist mentality 
- Why family vacations aren't always 'vacations' 
- How to come back feeling rested and refreshed 
- Key habits to incorporate daily 
- How to communicate with your partner what you need 

What are your thoughts? What do you like to do on vacation to support your physical and mental health? 

If you want to learn more about Natasha Caleel you can find her @fitmamasb on all social media.
Instagram: @fitmamasb
TikTok: @fitmamasb
Facebook: @fitmamasb

Have a question you want to be addressed on the show? Email [email protected]

Learn more about our online coaching programs at http://fitmamasb.com or shoot us an email at [email protected].

In this episode, we chat with nutritionist Kayece Flood, owner of Raising Tiny Foodies, about nourishing “picky” eaters. She gives us some great tips on what NOT to do and what we CAN do to build healthy and fun mealtime behaviors. 

In this episode, we discuss 

• Is your child picky or a selective eater? 
• Are you making this biggest mistake when dealing with a selective eater? 
• 3 best tips for feeding your kids a balanced meal 
• When should you seek professional help? 
• How to create a pressure-free mealtime
• Fostering a positive relationship with food from a young age. 
• Why you should talk about food outside of the dinner table. 
• How do we nourish ourselves when we are so busy trying to nourish our children 

You can find her @raising.tiny.foodies on Instagram, and check out her meal plan membership at https://raisingtinyfoodies.com/ . You can also join her Facebook group for helpful nutrition tips https://www.facebook.com/groups/667604638224851/ 

If you want to learn more about Natasha Caleel you can find her @fitmamasb on all social media.
Instagram: @fitmamasb
TikTok: @fitmamasb
Facebook: @fitmamasb

Have a question you want to be addressed on the show? Email [email protected]

Learn more about our online coaching programs at http://fitmamasb.com or shoot us an email at [email protected].

Going to be real with you here, this was a hard one for me to record. But I believe in being honest and pulling the curtain back on everything you see online.

In this episode we discuss high functioning anxiety and at the end I leave you with 6 very valuable take aways that have helped me change my mindset over the past few years.

Recently I started to really focus on healing parts of me I'd rather ignore. But after my divorce I was facing complete burnout and my health really started to suffer, so I knew I had to dig deeper into why I place so much pressure on myself. It was time to release myself from the chokehold this mindset had on my life. 

I have always been a type A, perfectionist, overachieving, people pleaser who presents as an (almost) completely normal human being. ;)  But I have also been fighting my own mental battles over the years, whether I wanted to acknowledge it or not. 

It wasn't until my own daughter started therapy to address her anxiety that I started to connect the dots. Many of the thoughts and feelings I've had since childhood were all tied to anxiety, and I didn't even know it. 

Listen in for more. Thanks for being here. 

If you want to learn more about Natasha Caleel you can find her @fitmamasb on all social media.
Instagram: @fitmamasb
TikTok: @fitmamasb
Facebook: @fitmamasb

Have a question you want to be addressed on the show? Email [email protected]

Learn more about our online coaching programs at http://fitmamasb.com or shoot us an email at [email protected].

In this episode, we chat with Emilee Gisler...wife, mom of 3 kids, and physical therapist assistant (PTA) turned healthcare specialized virtual assistant. Emilee has been a PTA for the past 7 years, working in various settings, including her most recent being an outpatient clinic where she started to specialize in women's health, primarily pregnancy and postpartum rehab. Emilee went on maternity leave in October with her third baby and decided shortly after that she would not be ready to return when her leave ran out.

We discuss 
- Why she decided to start her own business over returning to work after baby number 3 
- What a Virtual Assistant (VA) does, and how it can be a great role for parents who want to work from home. 
- How making space (mentally and logistically) is important to grow a new idea 
- Practical tips for starting your own side gig as a busy mom who also works full time 
- Power in time blocking 
- How to find rewarding occupations outside of paid work 
- The importance of having a growth mindset to succeed and land clients.  

If you'd like to chat with Emilee you can reach her via email at [email protected] 

If you want to learn more about Natasha Caleel you can find her @fitmamasb on all social media.
Instagram: @fitmamasb
TikTok: @fitmamasb
Facebook: @fitmamasb

Have a question you want to be addressed on the show? Email [email protected]

Learn more about our online coaching programs at http://fitmamasb.com or shoot us an email at [email protected].

In today’s episode we chat with entrepreneur and mother, Veronica Medina, Owner of Community Clayworks in the Santa Ynez Valley. 

Some important takeaways…

• The ups and downs of starting a business as an entrepreneurial mother, and the steps she took to get there. 
• Finding your identity again as a mother 
• How to model important life skills for your child, why bringing them to work with you is a good thing 
• Important local resources available for women who are looking to start their own business 
• The dance between staying at home and working, why sometimes you feel like you aren’t doing anything well 
• The joy that having your own interest or hobby can bring you as a parent 
• Making mom friends, and how that changes throughout the years 

Visit HERE to sign up for the Valentines' Day Sip and Spin 

Visit communityclayworks.com to view current offerings and classes. 

Make sure to follow @community_clayworks on Instagram

About Veronica Medina
Veronica has been working with clay since 1995.  She holds both a BA in Anthropology and a MA in Art Education from New York University. Her continued clay studies and travels have led her to ceramic studios throughout the world influencing her perspective and knowledge of ceramic techniques and associated clay cultures. Veronica was a member artist and teacher at the Clay Art Center in Port Chester, NY.  She taught at various community centers and camps throughout the NYC area as well as 6-12 grade ceramics for 9 years at Trevor Day School in Manhattan and more recently at Dunn School and Solvang Middle School in the Santa Ynez Valley. 

If you want to learn more about Natasha Caleel you can find her @fitmamasb on all social media.
Instagram: @fitmamasb
TikTok: @fitmamasb
Facebook: @fitmamasb

Have a question you want to be addressed on the show? Email [email protected]

Learn more about our online coaching programs at http://fitmamasb.com or shoot us an email at [email protected].

In today's solo episode, we are talking all about nutrition. Come with me as I mentally walk through the grocery store and give you some insight into how I make better food choices these days. I am all about eating a well-balanced, holistic diet, and our days revolve around eating tasty, nutritious food... not a starvation diet.

Summarizing what I buy as a personal trainer, busy mom, and entrepreneur. 

Some key takeaways from this episode...
- My nutrition philosophy is loosely influenced by what cultures who live in the "blue zones" eat.
- We do eat meat but prioritize high-quality meats.
- Veggies are your friend
- Watch for hidden sugars in dairy
- Limit processed foods, and what you can eat instead
- My favorite grocery store items

Here is the Trader Joe's article I was referencing https://www.insider.com/what-to-buy-at-trader-joes-for-family-from-personal-trainer-2023

Find me on Instagram if you have any questions! 

If you want to learn more about Natasha Caleel you can find her @fitmamasb on all social media.
Instagram: @fitmamasb
TikTok: @fitmamasb
Facebook: @fitmamasb

Have a question you want to be addressed on the show? Email [email protected]

Learn more about our online coaching programs at http://fitmamasb.com or shoot us an email at [email protected].

In today’s episode we are talking all things Imposter Syndrome or as we like to call it Imposter Phenomena. I am excited to welcome my friend and colleague Carrie Cohen. Carrie is a Licensed Psychotherapist and has had a private practice for over 20 years. Since expanding her work into the online space, she provides psychotherapy informed coaching to entrepreneurs and women. As a Holistic Health Coach, Certified Nutrition Coach, Gut Health Specialist and Rapid Transformational Therapy Practitioner® Carrie utilizes a multi-dimensional holistic approach with her clients that transcends the limitations present in traditional psychotherapy.

In this podcast we discuss 

-       What is imposter syndrome, and why it isn’t a syndrome at all
-       Is it more common in women than men? 
-       How does this show up in different areas of our life? How can we start identifying these feels so we can create change
-       Strategies to overcome imposter feelings 
-       A targeted approach to excelerate the process and help you break through to the other side. 

You can find Carrie on Instagram @carriecohencoaching or on LinkedIn and make sure to check out her latest offer called Imposter Rewired which is being ran LIVE this Friday at 12PM EST/9AM PST. 

If you want to learn more about Natasha Caleel you can find her @fitmamasb on all social media.
Instagram: @fitmamasb
TikTok: @fitmamasb
Facebook: @fitmamasb

Have a question you want to be addressed on the show? Email [email protected]

Learn more about our online coaching programs at http://fitmamasb.com or shoot us an email at [email protected].

On this week's solo episode we discuss rib flare, which is when one or both sides of your ribcage 'flare' out to the front or side, causing ribs that appear more prominent or other related issues. This can be especially common postpartum!

What I thought was going to be a fairly boring topic to make some TikToks about ended up getting so much traction I knew it needed a solo episode on my podcast.

Rib flare can be caused by poor posture, pelvic tilt, weak or imbalanced abdominals, pregnancy, improper breathing, and more. It can lead to pelvic floor issues, diastasis recti that won't heal, back pain, and neck tension. 

In this episode, we look at...

- What is rib flare, and why should you care?
- What are the different types of rib flare?
- Can you really fix it?
- What if it is genetic?
- Why my social media DM's blew up when I posted the rib flare videos   
- What exercise can you start doing today to start seeing change.

Make sure to check out TikTok @fitmamasb for my full demonstration videos. And http://fitmamasb.com/membership to join my online community where you can access all my full-length videos in which we address all these things while helping you work on your overall fitness.   

If you want to learn more about Natasha Caleel you can find her @fitmamasb on all social media.
Instagram: @fitmamasb
TikTok: @fitmamasb
Facebook: @fitmamasb

Have a question you want to be addressed on the show? Email [email protected]

Learn more about our online coaching programs at http://fitmamasb.com or shoot us an email at [email protected].

This week we are chatting with my dear friend and former client Libertad Kaddatz, mom of 2, exercise enthusiast, community volunteer, and lifestyle photographer. We are discussing how your "why" for working out can change throughout the years and how our past beliefs, family upbringing, and future goals can affect that. 

As a coach who has worked exclusively with postpartum women since 2014, I am always intrigued by the reasons why someone hired me and how long it took for them to come to that decision. For many women, exercise wasn't a priority before having kids, and it can be confusing and overwhelming, requiring lots of pre-contemplation before getting started. 

I am excited to share Libertad's story with you. When I met her, she sheepishly admitted to me that she wanted to work out to fit back into her clothes and look like herself again, but was embarrassed to tell me that. Over the years, I have watched her transform from someone who works out to "look good" to someone who works out because they see the real benefits. Her daily workouts provide her with the mental clarity, focus, and energy to run after her kids all day, and THIS is the kind of transformation I truly love to help facilitate.  We also dive into how growing up in Mexico influenced her eating habits and how a family health scare really put her "why" into perspective. 

Thanks for being here; I would love to hear your take on this! Make sure to like and review.       

If you want to learn more about Natasha Caleel you can find her @fitmamasb on all social media.
Instagram: @fitmamasb
TikTok: @fitmamasb
Facebook: @fitmamasb

Have a question you want to be addressed on the show? Email [email protected]

Learn more about our online coaching programs at http://fitmamasb.com or shoot us an email at [email protected].