The Healthy Hotgirl

This episode I sit down with registered dietitian Tristin Geschwender, MS, RD, LD, founder of Nutrition by Tristin LLC, for a real conversation about what it actually means to eat real whole foods in today’s ultra processed world.Tristin helps break down:🥑 The difference between whole foods and ultra-processed foods.🥑 How to read ingredient labels.🥑 Why blood sugar balance matters more than calorie counting. 🥑 Tristin's simple “healthy plate” method for building meals that keep you full and energized.🥑 Practical tips for grocery shopping and meal prepping.If you’ve been wanting to learn more about what it means to stop eat empty calories and start eating for true nourishment, this episode is for you.

Evolution, whether it’s  personally, professionally, or emotionally, is a natural part of life yet it feels so destabilizing and unfamiliar when we’re going through it.This episode I sit down with Shannon Cohen, founder of Shannon Cohen Inc. and the Rockstar Women Movement, emotional intelligence leader, author, speaker, and podcaster, to unpack what growth and evolution actually looks like behind the scenes.Together, we explore:🦋 Evolution as a series of seasons (it ain't Summer all year).🦋 The power of declaring that you are not a questionable investment.🦋 Rejection as redirection and how to turn “no” into a launchpad.🦋 Strength, visibility, and the often unseen cost of leadership.🦋 Learning softness, rest, and self-care after generations of ancestral survival mode.🦋 This episode is for those in a season of transition, growth, or shedding, those choosing evolution even if you can’t fully see what’s next yet.

In this episode, I sit down with bestselling author, entrepreneur, and mentor Brittany Bacinski for a real, unfiltered conversation about relationships, self-trust, money, creativity, and choosing yourself—again and again.From getting married young and navigating divorce, to questioning traditional marriage, acknowledging the power of partnership, and redefining what “forever” actually means, Brittany shares her honest perspective on love, commitment, and speaking your emotional truth. We talk about why radical honesty might be the missing ingredient in modern relationships, how partnership can be a place for healing instead of self-abandonment with radical honesty, and why writing your own rules matters more than following someone else’s blueprint.We also dive into Brittany’s journey as a self-published author of 9 books, her approach to risk-taking and wealth, building multiple streams of income, and what it really means to be “paid to exist.” This episode is part love, part life philosophy, part permission slip for women who are navigating big transitions and craving more honesty, autonomy, and alignment.If you’re in a season of transition, healing, or reimagining what you want your life to look like, this episode is for you.

What does it mean to truly belong somewhere?Many of us know what it’s like to live or work in a place that doesn’t feel like ours, that disconnection leaves us isolated. Community is essential to healing because it grounds you 🌿, gives you purpose 🌞, and reminds you that you’re not meant to do life alone .Joining me is Holland Ward 3 City Council Member Bylnda Sól (and my mom ). A 35-year resident of Holland, veteran 🇺🇸, and community advocate. Bylnda brings her perspective as a mother, Latina, and lifelong volunteer.In this episode, we explore:🌱 The importance of putting down roots.💨 Resisting the pull of fight-or-flight.🏡 Creating a local community you can call home.🗳️ Why voting locally impacts your daily life more than you think.If you’re a resident of Ward 3 in the City of Holland, consider voting for Bylnda Sól.🎧 Tune in to hear how rooting yourself in community can transform your sense of belonging, stability, and joy.

What if you stopped living life by the rules and started following your own intuition?In this episode, I sit down with Naomi B. Perez — a world traveler, coach, and creator of Prioritize Your Own Path Program. After heartbreak and a career that didn’t feel aligned, Naomi packed up, moved to Costa Rica and Mexico, and spent months exploring Asia and Europe.Naomi shares:🌍 What it’s really like to leave the “safe” path and live abroad.💔 How heartbreak can become a doorway to growth.🧘🏽‍♀️ The inner work she invested in to create a life that feels aligned.✨ Why following your intuition and joy might be the bravest thing you ever do.If you’ve ever felt the pull to do things differently, this conversation will give you the courage (and the permission) to trust your gut and take that first step.🔗 Learn more about Naomi’s program here: Prioritize Your Own Path🎧 Press play and start imagining what your path could look like. Life expands when you step off the expected path.

In this episode, we’re joined by Derick Owen-Wright, Co-Owner of Royal Body Athletics, as he shares his journey from facing childhood trauma and entering juvenile detention at just 8 years old to becoming a successful entrepreneur. A true testament to never giving up, Derick talks about chasing his dreams despite the hand he was dealt and shows us all that no matter what you go through in life, it doesn’t have to define who you are.

In this transformative episode of The Healthy Hotgirl Podcast, host Cynthia Peña shares her deeply personal journey of healing and self-discovery. Discover how ditching alcohol and embracing yoga became pivotal in reclaiming her true self and finding balance in a fast-paced world. 🌿 In This Episode, You Will Learn: The Power of Yoga for Self-Discovery: Learn how yoga goes beyond physical postures to foster self-awareness and emotional healing. Recognizing and Breaking Toxic Patterns: Cynthia discusses how acknowledging and understanding past patterns can lead to profound personal growth. The Healing Journey: Understand why healing is a gradual process and how consistent practice, whether through yoga or other self-care methods, supports your path to wholeness. Creating a Life You Love: Explore practical advice on making choices that bring long-term fulfillment and align with your authentic self. The Importance of a Support Network: Discover how surrounding yourself with supportive, uplifting people can significantly impact your healing journey. 🎧 Listen to the Full Episode Now to gain insights into Cynthia’s transformative experience and find inspiration for your own path to healing and self-discovery. Upcoming Event Alert! 🌟 Don’t miss out on a special opportunity to deepen your practice and connect with yourself in nature. Join us for a Yoga & Sound Bath on October 19th at the Haus of Glass Dance. This event is more than just a yoga session—it’s a life-giving experience designed to help you release emotional tension and rejuvenate your spirit. 🔗 Secure Your Spot Now – Limited Spaces Available Experience the healing power of yoga and sound in a supportive and tranquil environment. We can’t wait to see you there!

In this episode, I unpack parts work that I'm doing in therapy with Internal Family Systems. Diving into how to apply this to day-to-day experiences and how to lean into IFS techniques when you're feeling triggered in real life. Because life be lifing 🍋🍋🍋

This episode I'm joined by the Head Hotties of Hotties in Heels GR: Jen, Liv, Lo, and Bree. We dive into the intimacy and healing power of dance. Live from Over the Top Dance , an intergenerational dance studio where the Hotties in Heels (Ultimate Girls Night Out) class takes place. We talk through the evolution of HIH. How best friends came together to create a space for collective healing, exploration, creativity, and empowerment. Giving participants a haven to get away from that never ending to-do-list, space to feel comfortable with their bodies and define their own sexy. Dance and the HIH community has nurtured each of these Head Hotties while offering a safe and inclusive space to nurture ALL. We discuss how dance releases stress and tension, helps you feel good in your body and builds confidence. If you're craving healthy ways to connect with the art of dancing, a space for some intentional connection away from the regular bars scene, then HIH has the perfect outlet for you to connect with your feminine energy and enjoy some healthy play check out these fun events on the horizon: - Adult Dance & Fitness - HIH Empowered - All Black & Excellent (Music, Motown, and Maurice Chestnut)

The real flex in life is a calm, healthy, and unfuckwithable nervous system. This episode I dive into the benefits of slowing to heal and the importance of creating mental + physical space to connect with your body and your emotions. Slowing down to heal and feel has many mental and physical benefits, sometimes that can be contradicting to the modern lifestyle we live! Tune in to learn about the 9 major benefits for your body's internal systems when you slowdown, incorporate mindfulness, and healthy habits. Cheers to setting the tone for 2024 and creating habits that you can carry with you throughout the year.

This podcast, I’m speaking to you from the heart! What a year, Fall 🍂and Winter ❄️ are a time for  reflection and inner work. Or maybe if you’re on the journey with me, you’ve probably been committed to the inner work for a while now. Consider this episode a little love letter from me to you, I’m grateful that this season has given me a little more permission to be still. As the days grow shorter and colder, enjoy the permission from the universe to stay in the house to dive into spiritual practices that encourage self-reflection, understanding and connection with yourself. Stretching is my major theme for 2023: 1. Stretching to lay down your armor 🤺and become more vulnerable🧖🏽‍♀️. 2. Stretching to lean into discomfort with compassionate curiosity 👩🏽‍🏫 ❤️‍🩹. This episode I dive into stretching in the 7 areas of wellness; physical, emotional, intellectual, social, environmental, and spiritual ♻️.

This episode I connect with Jeff Lester aka Jefe! He is a coach, spiritual and self development mentor of all things expanding consciousness. Jefe has been leading courses all around the world and training individuals in self development and spiritual arts for 8+ years now. Since 2014 Jeff has explored the world, studying and training extensively in practices ranging from yoga and meditation to shamanic ceremonial traditions. He has assimilated a catalogue of impactful life tools that bring people together with high vibes and deep connection to life. Jeff sees himself as a lifelong student and guide of practices that expand human consciousness.  To date, Jeff has empowered 1000+ students in workshops, ceremonies, retreats and trainings all around the world. His brand, Jefe Living, creates community around meditation and coaching to support individuals on their journey and transformational process.  His online community  “Jefe Living Collective” is a platform that hosts more than a dozen of Jeff’s most popular courses and programs as well as weekly live yoga, breathwork classes and monthly workshops.  You can join Jeff in yoga teacher trainings, workshops, and conscious events all around our beautiful Earth, inviting you into a deeper connection with Life and Spirit. I hope you enjoy this episode as we dive into how you can use mindfulness to change the trajectory of your life.

During this fire chat with Alanna Roberts, owner and founder of flower + moon skincare, we discuss how to achieve your skin goals by creating a routine that actually WORKS. As a licensed Esthetician, and certified Acne Expert, the 4 pillars of @alannalovesyourface Acne Skincare Secrets are skincare, gut health, liver health, and mental health. Alanna works with women who want to be holistically healthy and not reliant on a doctor's visit, women who want to learn their body’s and figure themselves out to help them get to the root cause of their acne in addition to offering skincare products. Breakouts happen but it helps when you’re in control of your lifestyle and so in touch with yourself can get to the root cause. The root of acne is connected to the nervous system, regulating your nervous system cannot only benefit your skin but every part of your life. Acne is a sign of an activated nervous system, tune in as we dive into skincare and the importance gut health, liver health, and a regulated nervous system.

🎉 Happy Anniversary to the Healthy Hotgirl Podcast, this episode I celebrate one year of creating and sharing tips to help you heal, be healthier and create a life that aligns with your authentic self. I reintroduce myself from a values standpoint and what feels like my truest north star, health & wellness. Together we explore the 7 areas of wellness: spiritual, emotional, physical, environmental, social, intellectual, and financial as well as how you can use your values to help you create sustainable and nourishing habits in each of these areas. Giveaway Alert🚨 1. Share this podcast with a friend by tagging them on my instagram reel! 2. Leave a review 3. Send me a screenshot of the review and your email! The first 3 will receive a Starbucks gift card to get the week started ☕️💖

For all my mamas out there who feel a little lost sometimes or women that feel disconnected to your bodies, this episode is for you! I sit down with Janelle Kloske, a licensed and registered Occupational Therapist and Owner and CEO of Wana Mama LLC. Wana Mama is a Holistic Occupational Therapy Practice in Holland, Michigan providing functional rehabilitation that focuses on pelvic, abdominal and sexual health for women. Janelle has also studied Thai massage, Reflexology, and is a Reiki Practitioner! She enjoys adding in complimentary modalities with her clients while also providing group support and education to address various health and healing topics. She hosts an annual Wild Woman Retreat and is passionate about creating community and self care for women.

This episode I connect with Shekinah Kuhnly, Event Manager for Minneapolis Downtown Council, Owner of Soulful Events, and of course my boo and dear friend about how to cultivate an event that's warm, welcoming, soulful, and has the ability the bring people of communities together. We also talk career transitions, venturing into entrepreneurship, and understanding more about the communities around us! You can reach Shekinah at instagram.com/soulfulevents or soulfuleventllc@gmail.com or 313-258-3861.

In Sanskrit Prana is considered life-giving force, it fuels your spiritual expansion. Prana is seen as universal energy which flows in currents, in and around the body. Our bodies are energy keepers, we must learn to how to restore and reclaim Prana (life force) & feminine energy in our bodies. When this energy returns to the body it has the power to inspire our masculine energy to reinvent outer structures (roles, relationships, work and home life) in a more sustainable and life giving way. I share a little about my own journey working with Cathy Heller in 2022 a peak into the work we did to raise my energetic vibration to allow these shifts into my life. May the Prana be with you as life ebbs and flows, may you lean inward to the ability to rediscover that you have access to a vast inner well of mind-body medicine that allow us to integrate our life experiences, be compassionate with ourselves, and create a life that allows us to inhabit our unique wholeness. P.S. some goodbyes set you free ✨

May is Mental Health Awareness Month and this is a healing forward podcast; I share a glimpse inside my own personal journey, unpacking generational trauma in hopes that it helps you along your path of healing. Self awareness is something I’ve been familiar with, in addition to seeking to understand the root of my wounds. However self acceptance was not something I understood. This episode is about opening yourself up to pain without resisting it, accepting yourself unconditionally and holding yourself warmly just as you are!

Yoga means 'union' or 'connection'. In Sanskrit, the word 'yoga' is used to signify any form of connection. In this episode I share how yoga has brought so much connection to my life and how you can bring love, light, and intention beyond the yoga mat into all the things that you do, such as nourishing your body with food. Through Yoga I was able to meet and connect with Chef Oscar Moreno, who is the Executive Chef at MeXo Restaurant. Chef Oscar shares how he incorporates so much intention into crafting the MeXo menu to add a modern touch to the prehispanic food of Mexico. He highlights spirituality and intention through the agriculture process used to create ancestral cuisine to the current farm to table process. The intention he uses connecting to the earth through MeXo’s very own green house, creating a cultural experience through the monthly Chef Dinner Series, as well as sustainability through local sourcing to create a food experience that not only fuels the body but fuels the soul and the Grand Rapids community.

After a lifetime of seeking outside myself, I share a little about my journey inward to come home to my true self. I’ve been a season of deep healing and introspection, calling my power in from all the little places I lost it along the way. There’s nothing more beautiful than standing in your authentic power, I share 3 tips on how to create moments of solitude to connect with yourself and project your energy.