Bodyful Minds: More You, Less Noise.

Have you ever felt less confident at work since becoming a mother — even though you’re just as capable?You’re still delivering. Still performing. Still holding everything together.But internally?You maybe hesitate more.You second-guess faster.You replay conversations you used to walk away from easily.In this episode, I explore why ambitious mothers often experience a quiet erosion of professional confidence — and why it’s not actually a mindset problem.It’s a self-contact problem.You’ll learn the difference between:Self-connection (the nurtured and more reflective relationship you build with yourself)Self-contact (your ability to stay connected to yourself in real time under pressure)Performance confidence vs. identity confidenceWhy nervous system capacity directly impacts leadership presenceIf you’ve ever thought:“I used to be sharper.”“Maybe I can’t hold both career and motherhood.”“Why didn’t I just say what I meant?”This episode will help you understand what’s actually happening — and how to rebuild leadership clarity without forcing more confidence.Because sustainable leadership for mothers doesn’t come from pushing harder.It comes from staying in contact with yourself.For more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds or connect on LinkedIn.

If you’re a high-achieving mother who feels capable and responsible — but notices that there’s very little space left to think about what you want — this episode is for you.In this episode of the Bodyful Minds Podcast, I explore why clarity and reflection can feel so hard when you’re making decisions all day long for everyone else. Not because something is wrong with you, and not because you’ve lost your ability to decide — but because your attention and decision capacity are constantly directed outward.We talk about:why decision fatigue isn’t personal failure,how your connection to yourself can get quietly crowded out,why thinking harder doesn’t create clarity when capacity is already full,and how to bring yourself back into the decisions you’re already making — gently and practically.This episode isn’t about doing less or fixing your life.It’s about reconnecting with yourself so discernment, confidence, and integrity can return — without self-override.For more resources go to www.bodyfulminds.com, follow on Instagram @bodyful_minds or LinkedIn.

In this episode of the Bodyful Minds Podcast, I explore why defensiveness shows up so often for high-achieving mothers — especially around mental load, standards, and partnership.If conversations about who does what at home quickly turn tense, this episode offers a different lens. Instead of seeing defensiveness as a communication problem or resistance to change, we look at it as information — a sign of care, responsibility, and a nervous system that has been in constant “on-mode” for too long.I unpack:why mothers are often held to higher standards than fathershow unequal evaluation erodes self-trust over timewhy “letting go” isn’t neutral when one person carries the social and emotional costhow children’s needs quietly shape mental load decisionsand how body awareness creates space to question inherited standards and choose new ones — togetherThis episode is not about doing less, lowering standards, or asking for help.It’s about reconnecting with yourself through the body, restoring self-trust, and creating shared responsibility that reflects the life you actually want to live — not just the one society expects.If you’re an ambitious mother who wants to carry your responsibility without constant bracing, this conversation is for you.

There’s a point before things fall apart —before burnout, before overwhelm, before something actually goes wrong —where life simply starts to feel intense.For many ambitious mothers, this intensity shows up quietly.Nothing is failing. You’re coping. Life keeps moving.And yet there’s a constant sense of “please don’t let anything tip the balance.”In this episode of the Bodyful Minds Podcast, I explore what’s happening in that in-between space — where motherhood and career are both meaningful, demanding, and lived at the same time.This conversation looks beyond personal shortcomings or missing tools, and instead names how modern motherhood is shaped by constant responsibility, limited margin, and an overwhelming amount of information to process — even for highly capable women.You’ll explore:why life can feel intense even when you’re doing “everything right”how adaptation and agility are signs of capacity, not depletionwhy pressure builds before things fall aparthow body awareness supports grounded, values-aligned decisions — not through optimization, but through self-trust and “good enough” clarityThis episode isn’t about slowing down, fixing yourself, or changing your life.It’s about understanding the conditions you’re operating within — and reconnecting with the quiet confidence that you can move forward without perfect certainty, knowing you’ll be able to adjust as life unfolds.A grounding, identity-affirming listen for mothers who want to grow, lead, and care — without constantly overriding themselves to make it all work.For more resources go to www.bodyfulminds.com, connect on LinkedIn, or follow on Instagram @bodyful_minds.

In the previous episode, we explored what happens when you stop overriding your body —and why body awareness doesn’t feel like instant success.In this follow-up episode of the Bodyful Minds Podcast, we take the next step.Because for many ambitious mothers, the challenge isn’t understanding why they override themselves —it’s learning how to stay present when slowing down, uncertainty, or discomfort arise.In this episode, I explore:why many nervous systems remain in overdrive even when nothing is “wrong”why slowing down can feel threatening rather than calmingwhy body awareness has to be practiced in neutral, everyday moments — before you can practice during overwhelmhow self-empathy, rather than self-correction, changes how we meet difficultywhat begins to change when you learn to stay present instead of abandoning yourself under pressureThis episode isn’t about fixing yourself, building routines, or getting it right.It’s about cultivating the capacity to stay present with yourself —so that when life gets hard, you don’t disappear from your own life.A grounded, reflective listen for ambitious mothers who want to live, work, and lead with more steadiness, clarity, and self-trust — without continuing to override themselves to make it all work.For more resources on motherhood, career, and body awareness, visit www.bodyfulminds.com, connect with me on LinkedIn, or follow along on Instagram @bodyful_minds.

Many ambitious mothers have learned to override their bodies in order to stay reliable, capable, and in control.They push through tiredness.They hold it together.They keep going — at home and at work — even when something inside is asking for pause, space, or adjustment.In this episode of the Bodyful Minds Podcast, I explore what happens when you stop overriding your body — and why doing so doesn’t make life instantly easier, but ultimately makes it steadier, clearer, and more powerful.This conversation isn’t about slowing down, doing less, or becoming someone new.It’s about accessing the strength, authority, and clarity that are already within you — but that often get shut down when you override yourself out of habit.You’ll hear:why many high-achieving women learned early on to override their bodieswhy tuning in doesn’t feel like instant success — and why that’s not a problemhow body awareness helps you set boundaries without overexplaininghow it allows you to step out of conflict before it escalates — and return with clarityhow it supports you in being a loving, present mother and a grounded, respected professional people listen toThis episode is for you if you want to lead — at home and at work — with more steadiness, presence, and trust in yourself, without constantly pushing past your limits.For more resources on motherhood, career and body awareness go to www.bodyfulminds.com, connect with me on LinkedIn or follow on Instagram @bodyful_minds

January often brings renewed focus on exercise, discipline, and getting “back on track.”But for many ambitious moms, movement quickly becomes another place where worth is measured by output — intensity, frequency, or consistency — rather than support.In this episode of the Bodyful Minds Podcast, I explore why movement doesn’t automatically reconnect you with your body — and how exercise, when approached without awareness, can quietly reinforce pressure, self-optimization, and disconnection.Drawing on body awareness, nervous system insights, and everyday lived experience, this episode invites you to rethink movement as a conversation rather than a performance.In this episode, you’ll explore:Why movement is often used as proof of discipline and commitmentHow early messages about control, productivity, and “good behaviour” shape our relationship with exerciseWhy the same movement can feel supportive one day and draining the nextHow everyday, organic movement can support regulation, creativity, and emotional processingA simple post-movement check-in to rebuild trust with your bodyThis episode is for ambitious moms who want movement to support their energy, clarity, and nervous system — without turning it into another self-improvement project.Invitation for the week:Notice one moment where movement changes how you feel — not how you look.

January often brings renewed focus on food and exercise — but for many women and mothers, these conversations quickly turn into pressure rather than support.In this episode of the Bodyful Minds Podcast, I offer a different perspective on nutrition and movement — one rooted in body awareness, nervous system regulation, and metabolic health, not dieting, weight loss, or discipline.Drawing on current scientific insights and my own lived experience as a former athlete and body-awareness coach, I explore:Why the same food or exercise habits can either support or deplete your nervous systemHow chronic under-eating and calorie restriction signal stress and scarcity to the bodyThe role of cortisol and visceral fat in women’s metabolic healthWhy skipping breakfast and fasted exercise can backfire for many womenHow blood sugar stability, protein intake, fibre, and food diversity support energy and resilienceWhy “strong and supported” is a better health goal than “slim” — especially in midlifeThis episode is not about rules or prescriptions. It’s about shifting from control to support, and learning how to work with your body rather than against it — particularly if you’re an ambitious mom carrying a high mental and emotional load.If you’re looking for a calmer, more intelligent way to think about food and movement this January, this conversation offers orientation, context, and relief — not another to-do.⚠️ DisclaimerThe content shared in this episode is for educational and informational purposes only and reflects Katherina’s personal experience and perspective as a body-awareness coach and former athlete. It is not intended as medical or nutritional advice, and it should not replace guidance from a qualified healthcare professional.Always consult with your physician, registered dietitian, or other qualified health provider before making changes to your diet, exercise routine, or health practices — especially if you have existing medical conditions or concerns.ZOE AppI mention the ZOE app as a personal tool I use to better understand my own responses to food and support blood sugar stability, fibre intake, and overall metabolic health.This is not a paid partnership or sponsorship — the recommendation is shared purely based on personal experience.🔗 Resources Mentioned in This Episode

As the year comes to a close and the new one hasn’t quite begun, many mothers find themselves in an in-between space — still digesting the holidays while already feeling the pull to plan what’s next.In this episode of the Bodyful Minds Podcast, I invite you to slow down and reflect on what it really means to create a vision for 2026 — not as a to-do list, but as a way of living, feeling, and being that is truly yours.You’ll hear how creating space through small, intentional pauses can help you reconnect with yourself, especially when busyness has become a form of safety or identity. I explore why letting go can feel so hard for mothers, how presence can clarify what actually matters, and how a nervous-system-aware approach can support meaningful, sustainable change — even in a world and work culture that doesn’t always make that easy for women and mothers.This episode gently invites you to:Reflect on the vision you want to live in 2026Understand why “doing more” often blocks clarityBegin letting go in small, grounded ways that support your nervous systemIf you’re ready to take a simple next step, I also share my 15-Minute Mental Load Declutter, designed to help you externalize what’s weighing on you and intentionally create space for what comes next.A grounding, reflective episode for ambitious mothers who want to start the new year feeling more connected, more intentional, and more themselves.

You plan for work.You plan for your kids.You plan for everyone else.But when was the last time you created a vision for how you want to live, feel, and be?In this episode of the Bodyful Minds Podcast, Katherina invites ambitious moms to step away from rigid goals and New Year’s resolutions — and instead reconnect with themselves through a grounded, body-aware vision for the year ahead.This conversation isn’t about doing more or manifesting a perfect life.It’s about slowing down long enough to ask the deeper questions that often get lost in the mental load of motherhood and work.In this episode, you’ll explore:How to envision a year that feels supportive, not exhaustingWhy focusing on how you want to feel creates more sustainable change than goals aloneHow to translate your vision into small, realistic steps that fit real lifeHow to hold your own needs alongside those of your children and partnerHow to stay flexible when life doesn’t go according to plan — without losing yourselfThis episode is an invitation to come back to yourself, create space for your own needs, and step into the next year with more clarity, agency, and self-trust.If you need more support go to www.bodyfulminds.com, follow along or DM on Instagram @bodyful_minds.

Motherhood often brings up feelings that seem contradictory — joy and grief, gratitude and longing, love and ambition.In this reflective episode, I share a personal moment sparked by walking through fresh snow and how it became a powerful reminder that two opposing emotions can coexist without canceling each other out.This episode is for ambitious mothers who love their children deeply and want to stay connected to who they are beyond motherhood. You’ll explore why wanting more doesn’t make you ungrateful, how cultural expectations create unnecessary guilt, and how allowing emotional complexity can bring clarity, calm, and self-trust.If you’ve ever felt torn between being a devoted mother and being yourself — this conversation offers a gentle reframe and a grounded way forward.Episode mentioned on Leading, Growing & Parenting When the World Feels Heavy.For more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds .

This short, soothing episode is your invitation to pause in the middle of a season that pulls you in every direction. If you’re an ambitious mom navigating work, family, and holiday mental load, this guided moment helps you slow down, reconnect with your body, and breathe again. Just presence whenever or wherever you are and whatever you are doing. Save or download this episode and return to it anytime you need a grounding reset and subscribe for more on motherhood, career and how body awareness is a game changer for both.More resources at www.bodyfulminds.com, follow on Instagram @bodyful_minds or subscribe on YouTube @BodyfulMinds

In this episode of the Bodyful Minds Podcast, I sit down with Adele OuYang — somatic healing practitioner and conscious parenting coach — for a deep and honest conversation about what it really takes to grow, heal, and parent at the same time.If you’ve ever felt torn between wanting to break generational patterns and keep up with the demands of motherhood and work, this episode will feel like a long exhale.Adele shares:her personal journey through motherhood and career transformationhow somatic healing and reparenting can shift long-held patternswhy nervous system awareness is the foundation for conscious parentingwhat self-compassion looks like when you’re still learning and unlearninghow to stay present with your kids even when your own emotions are loudThis conversation is warm, grounding, and incredibly validating — especially for ambitious moms who want to lead, parent, and live with more intention and less internal pressure.✨ If you crave a calmer inner world, a more connected relationship with your kids, and a way forward that doesn’t ask more of you — but brings you back to yourself — this one’s for you.Resource mentioned: Inner Critic Reframe Video: Learn how to shift your inner critic into a supportive part with a short teaching + guided parts work practice.Grab it here → https://adeleouyang.myflodesk.com/innercriticNewly Launched:Somatic Conscious Healing Hub Membership: Monthly membership for somatic healing, nervous system education, inner child + parts work, supportive community, and live group coachingJoin here → https://www.skool.com/somatic-conscious-healing-hub-7582/about?ref=7131e0ee6119455088f3442decf57f34 About Adèle:Adele OuYang is a trauma-informed Somatic Healing Practitioner, Conscious Parenting Coach, Yoga Teacher, and Nervous System Educator helping people heal trauma through the body, not just the mind. After overcoming her own emotional abuse, divorce, and identity loss, she helps others transform their lives. She guides others to regulate their nervous systems, reparent their inner child, and rebuild self-worth from the inside out. Website: www.adele-ouyang.comInstagram www.instagram.com/adeleouyangFacebook: www.facebook.com/adeleouyangFor more resources on career and motherhood go to www.bodyfulminds.com or follow on Instagram @bodyful_minds or on YouTube @BodyfulMinds

The Holiday season has a way of making the invisible visible — especially the parts of the mental load that aren’t shared equally.But while the long-term work of redistributing responsibilities takes time, you still deserve relief now.In today’s reflective episode, Katherina explores why common advice like “Just don’t bake the cookies then” completely misses the point — and how moms can reclaim agency, energy, and groundedness even when the bigger dynamics haven’t changed yet.You’ll learn:Why the Holiday season magnifies unshared mental loadHow “just don’t do it” advice shifts focus away from the real issueThe crucial difference between victim mode and empowered actionWhy tomorrow isn’t guaranteed — and how that can be motivating rather than scaryHow to choose what you actually want to engage with during the seasonWhy small, daily releases (like Reverse Advent) create meaningful space nowHow to approach long-term mental load conversations with calm confidenceA short somatic check-in to help you reconnect with your body and clarityIf you ever feel torn between wanting to create a magical Holiday season and wanting to protect your own sanity and wellbeing, this episode is for you.✨ Try the Reverse Advent practice:Close one small door every day — a task, expectation, habit, or piece of perfectionism — and watch how small shifts create big relief.If you want daily inspiration for the Reverse Advent follow on Instagram @Bodyful_Minds or on YouTube Fo releasing more things faster, get my 15-Minute Mental Load Declutter.

Are you feeling a little more stretched, tense, or on edge this holiday season — even though you're doing your best to hold everything together?You're not alone. And nothing is wrong with you.In this episode, we explore what you can actually influence during this busy time of year so your body and nervous system feel more supported — even when everything around you feels fast, full, or unpredictable.You’ll learn:✨ The difference between what’s inside your control and what truly isn’t✨ How to choose which events you actually attend✨ How food, alcohol, and disrupted routines affect your regulation✨ Practical ways to integrate movement without adding pressure✨ Gentle scripts to respond to snarky or boundary-crossing comments✨ How to honor what matters to your family (not everyone else’s expectations)✨ A simple “emergency script” to use when irritation is already risingThis isn’t about perfection, productivity, or doing more.It’s about giving yourself permission to support your body — so you can move through this season with more steadiness, clarity, and self-trust.▶️ Want a calming reset?Download the Holiday Calm Meditation — a 3-minute grounding tool you can use anytime.▶️ Join the Reverse Advent for Ambitious Moms:A daily practice of closing small doors to create more space, ease, and alignment this season. Follow along on Instagram, Facebook, or YouTube.

Feeling more irritable, overwhelmed, or tense this December?In this episode, we explore why “hot emotions” — irritation, anger, guilt — show up faster in the cold season, especially for ambitious moms carrying a heavy mental load.You’ll learn:✨ Why micro-stressors hit harder during the holidays✨ How food, alcohol, disrupted routines, and poor sleep impact your emotional resilience✨ What anger, irritation, and guilt really mean from a body-first perspective✨ Why the Good-Mom Script is inhumane, inauthentic, and impossible to live up to✨ How your kids sense authenticity — and why modeling humanity matters✨ A simple 60-second practice to calm irritation before it becomes overwhelmWe’ll also connect this to the Reverse Advent for Ambitious Moms, a gentle daily practice of closing small doors so you can reclaim space, energy, and clarity this season.If you’re snapping faster, feeling guilty more often, or struggling to stay grounded, this episode will help you understand what’s happening inside your body — and what to do about it.👉 Holiday Calm Meditation: A 3-minute nervous-system reset👉 Join the Reverse Advent: Follow on Instagram, Facebook, or YouTube Instagram: @Bodyful_MindsYouTube: @BodyfulMindsFacebook: Bodyful Minds - Intentional Career and Motherhood

Do you ever freeze, over-explain, or shut down during holiday gatherings — or in high-stakes moments at work?In this episode, we explore what’s actually happening in your body when stress rises, expectations pile up, and old family dynamics collide with an already overloaded nervous system.You’ll learn why ambitious moms feel these reactions more intensely, how holiday expectations and forced gratitude can make things worse, and the simple body-first cues that help you interrupt the pattern.Plus, a grounding micro-practice you can use in any conversation — during the holidays and far beyond.For moms who want to stay regulated, present, and confident in moments that matter most.Resource mentioned: https://bodyfulminds.com/holidaycalm/For more resources go to www.bodyfulminds.com and for more bite-sized information follow on Instagram @bodyful_minds

Holiday stress, family expectations, and year-end work pressure collide this season — especially for ambitious moms. In this episode, discover why you freeze or over-explain during triggering moments, how your nervous system responds to perceived judgment, and what you can do to stay grounded and confident.You’ll learn a 30-second somatic reset, three boundary scripts for holiday conversations, and how these same tools support performance reviews and negotiations at work.Plus: Grab the 15-Minute Mental Load Declutter to lighten your load fast.For more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds

If the end of the year feels like it’s pulling you in every direction, this episode invites you to slow down, tune in, and reconnect with what truly matters. Instead of pushing through holiday overwhelm, we explore how coming back to yourself — your values, your limits, your lived reality — creates the clarity you’ve been craving.Inside this episode, you’ll be guided to:Pause long enough to hear what your body and nervous system are already telling youNotice the comparison traps that make you feel “behind”Step out of chasing what others seem to do or haveReconnect with the version of you who knows what actually mattersSee more clearly what you can release, postpone, or simply not take onCreate mental space by slowing down on purpose, not by doing moreDisclaimer: I briefly mention my own resource — the 15-Minute Mental Load Declutter. It’s a shortcut that supports this process, but only if you’re ready to actually use it, not let it sit on your computer as another task.A grounding episode for ambitious, thoughtful moms who want the holiday season to feel calmer, more intentional, and more aligned with themselves.Resource mentioned: The 15-Minute Mental Load DeclutterFor more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds

This episode explores the uncomfortable side of mental load that often keeps ambitious moms feeling stuck — the internal, emotional layer we rarely talk about. It’s not about blame, and it’s not about fixing anything quickly. It’s about noticing what this conversation brings up in you and sitting with it long enough to understand why letting go of mental load can feel so hard, even when the systems around you start to shift. If this episode stirs frustration, resistance, or resonance, that’s your cue to pause and listen inwardly.For more resources go to www.bodyfulminds.com or follow along on Instagram for more bite sized input @bodyful_minds