busy moms

This enlightening conversation with the extraordinary Nadine Kenney Johnstone, takes you on a journey through her life's narrative, from overcoming academic hurdles to flourishing as an award-winning author and holistic writing coach. Listen in as Nadine unpacks the transformational role writing has played in her life, especially through the challenges of infertility leading to writing her empowering memoir, "Of This Much I'm Sure." She also offers invaluable wellness advice for those constantly on the go, ensuring that her insights resonate with everyone, from busy moms to dynamic entrepreneurs.

This episode is a treasure trove of inspiration, particularly for women seeking to harness the power of journaling and wellness to navigate the complexities of modern life. Nadine's transition from academia to creating her business, Write Well, is a testament to blending passion with profession. She shares her unique approach to teaching, integrating meditation and yoga with writing, and provides strategies for prioritizing self-care amidst the whirlwind of entrepreneurship and motherhood. Her story encourages you to explore your own creative outlets and the peace that can come from establishing routines that grounds you. 

Cap off this motivational experience by discovering how simplifying your life can lead to newfound clarity and focus. Nadine's personal anecdotes, including her minimalist living in an Airstream camper, offer a perspective on decluttering that extends beyond the physical space. She reveals how intentional living and strategic delegation in her business have opened doors to continuous growth and innovation. Moreover, Nadine and Victoria delve into the concept of a solo work retreat, illustrating how dedicated time for reflection can rejuvenate both your business and personal life, a practice that has been pivotal in the development of her latest project, a guided journal. So, sit back and let this episode inspire you to find your balance and clarity through writing and wellness.

Links mentioned in today's episode:

Visit Nadine’s Website

Follow Nadine on Instagram

Of This Much I’m Sure: A Memoir

Come Home to Your Heart: A Guided Journal

Heart of the Story Podcast 

For show notes, head to www.thebrandingbusinessschool.com/thepodcast/

Show notes for episodes 1-91 can be found at www.brandwelldesigns.com/thepodcast/

Follow BrandWell on Instagram.
Follow The Branding Business School on Instagram.

Save 50% off your first year of Honeybook using this link!
Save 50% off your first year of Flodesk using this link!

Ready to simplify and enhance your health journey? Join us on Team Elevate! We're a group of dynamic moms dedicated to supporting each other, hitting our start lines, embracing adventures, and nourishing our bodies with wholesome, plant-filled goodness. Our mission? To ensure you have the energy and vitality needed to live your fullest life. Visit Kamibanks.com, click on "Join Team Elevate," and let's embark on this transformative journey together. We're excited to welcome you to the team!

Struggling to achieve your health and fitness goals? Check your mindset! If you want to look good on the outside and have real, LASTING change, it starts on the inside. In this episode, Jennifer Pirraglia and I discuss why having the right mentality is a game-changer. It's time to cut the crap and stop letting your limiting beliefs get in the way of achieving your goals.

In this episode, you will be able to:

1. Understand the common disordered behaviors we see when trying to get fit and why high-achieving women tend to struggle
2. Learn why your reasons for not being able to reach your goals are just excuses and what to do about it (No time? That's BS!)
3. Explore the mental shifts you need to make in order to feel happy, whole, and sexy AF in your body

Connect with Jen

Instagram

Website

Connect with Nathalia
Book a 15 Min Coaching Interview
Get my favorite pre-workout HERE
Instagram
LinkedIn
Facebook
Website

Are you struggling to stick to a fitness program? Do you feel like you're failing in your fitness journey? In this episode, I'm shedding light on the patterns and behaviors holding you back from succeeding and sticking with your fitness plan. If you're tired of self-sabotaging, failing at all of those $40 challenges and PDF workouts from influencers on Instagram, and want to start achieving LASTING results, you need to listen to this episode!

In this episode, you will be able to:

1. Explore why your "one way or no way" mindset is stopping you from losing weight
2. Learn why going to extremes and fixating on short-term goals is a guarantee for failure
3. Understand why one-size-fits-all programs will NEVER work and why you're never too advanced for the basics

Connect with Nathalia
Book a 15 Min Coaching Interview
Get my favorite pre-workout HERE
Instagram
LinkedIn
Facebook
Website

I'm going to be totally honest here - the reasons you claim you can't lose weight as you age are a load of bullshit. Now, don't come at me! You grew up in a generation that didn't have all the info at your fingertips to establish healthy habits, so I get it. But that CAN'T be an excuse anymore. Change is hard, but do you really want to spend the next 20, 30+ years in a body that doesn't make you happy? In this episode, I'm spilling the five reasons why women in their 40s and 50s aren't achieving their fitness goals and what they can do instead.

In this episode, you will be able to:

1. Learn why age is just a BS excuse for not losing weight
2. Understand why your fitness and dieting strategy HAS to change with each new season of your life
3. Dive into what's wrong with quick-fix programs like Weight Watchers and Jenny Craig and how they're robbing you of your autonomy

Connect with Nathalia
Book a 15 Min Coaching Interview
Get my favorite pre-workout HERE
Instagram
LinkedIn
Facebook
Website

Have you ever stopped to notice what you're actually thinking and saying about yourself to yourself? 

This was a foreign concept for me for years. I had no idea that the crummy thoughts I had about myself, and the even crummier story I was telling myself was *optional*.

I would recite that story over and over like it was the truth. Ironically, this led to me engaging in behaviors and habits which only reinforced the negative self-concept I had.

Once I learned the power of our mind and our thinking over our lives, things began to change for me in my life.

I began to show up differently in my marriage, my family, social interactions. I started putting myself out there for even bigger risks and goals.

We think the way we feel in and about our lives, marriages, kids, bodies, etc is a result of those things--so we wish, and hope and work to make those life circumstances different.

Instead, its' merely the story we tell over and over and over again. If we change the story, we change the way we show up, our experiences of those things, and ultimately our results and our lives.

Ready to ditch the diet? Feel better in your body? Find a balance between taking care of everyone else and yourself?

Book a consult here if you want to learn more about my holistic non diet approach

Get real with yourself for a minute - are you afraid of money? It's time to give those financial fears the middle finger and quit stalling on your goals. After all, the ONLY way you'll get the success you're after is by doing it scared as hell.

Farnoosh Torabi is one of America's leading personal finance experts and the host of the award-winning podcast So Money. She's a sought-after speaker and author of multiple books, including Healthy State of Panic, coming out on October 3, 2023. Farnoosh has been featured in prominent publications such as the New York Times, The Wall Street Journal, and Time Magazine and appears frequently on Today and Good Morning America, among others.

In this episode, you will be able to:

1. Explore how Farnoosh feels about being a female breadwinner and how the financial landscape has shifted
2. Understand why we're so fearful to talk about money and how we can navigate having a scarcity mindset
3. Learn why fearlessness is absolutely NOT the path to success you think it is

Connect with Farnoosh

Instagram

Preorder your copy of Healthy State of Panic

Connect with Nathalia
Book a 15 Min Coaching Interview
Get my favorite pre-workout HERE
Instagram
LinkedIn
Facebook
Website

Are you thinking about making a business from your bodybuilding or fitness career? Maybe you've had enough of the competition scene but still want to rock it in the industry. If so, you're in luck - my friend Ali Lewis has some BOSS advice and insights for you!

Alison Lewis is the CEO of Flextraordinary Productions and co-owner of the Dragons Lair Gym. Ali has always been passionate about fitness, obtaining Pro status in 2010 by winning the NPC USA Championship. As a registered dietitian, Ali has always had an entrepreneurial mindset and launched a pregnancy subscription company in 2015 after having her first child. With a business degree from the University of Florida, Ali put her two passions together. Alongside her husband, Flex Lewis, they have developed their own brand from the bottom up and continue to expand their entrepreneurial endeavors. Most recently, Ali and Flex have launched a clothing brand (CLTR Brand), Straight Outta The Lair Podcast, and are looking into expanding real estate investments.

In this episode, you will be able to:

1. Explore Ali's transition from competitor to cheerleader and running her man as a business
2. Learn the two major mistakes most people make when turning competing into a business (it's probably not what you think!)
3. Understand the importance of reevaluating your goals when moving into a new season of life and the biggest lessons she's learned as a leader

Connect with Ali

Instagram

LinkedIn

Dragon's Lair Website

Straight Outta The Lair Podcast

Straight Outta The Lair YouTube

Connect with Nathalia
Book a 15 Min Coaching Interview
Get my favorite pre-workout HERE
Instagram
LinkedIn
Facebook
Website

Do you follow health and fitness "experts" who use fancy words that leave you more confused than before you started scrolling their page? I'm so sick of coaches who make their audience feel dumb AF and complicate things when they're probably clueless as hell themselves. If you're listening to these so-called coaches and fitness gurus, it's time to hit that unfollow button.

In this episode, you will be able to:

1. Understand why these coaches are a load of BS and how they're unknowingly sabotaging your results
2. Explore why all this bougie talk doesn't make someone an expert and what causes this false sense of expertise in the industry
3. Gain insight into the type of coach that you really need to see success in your fitness journey

And don't forget - Leave this podcast a review and send a screenshot to me on IG to be entered to win my new MBody Energy Explosion pre-workout!

Connect with Nathalia
Book a 15 Min Coaching Interview
Get my favorite pre-workout HERE
Instagram
LinkedIn
Facebook
Website

Embarking on a Transformative Journey: Meet Courtney Osborne, a dedicated mom of four who turned her life around by shedding over 100lbs and stepping onto the bodybuilding stage. In our latest Risk Valor episode, we explore the depths of fitness, discuss the difference between fleeting motivation and unwavering discipline, and delve into the art of balancing parenthood with personal aspirations. Join us as we navigate the complexities of body positivity and uncover the strength that comes from embracing every facet of our journey.

Follow Courtney on IG: @Courtdawn95

TAP LINKS BELOW:
Follow Host Alyssa on IG: @littlefitpatriot and @riskvalor
Facebook Page: Little Fit Patriot
Spotify: Link here
LinkedIn Here
YouTube: @littlefitpatriot Turn 🔔 ON!
Tap here for: My Website
Email: alyssa@littlefitpatriot.com

Support Risk Valor and be sure to like, share, subscribe, and leave a review! ❤️

Tap to Join Risk Valor VIP +

Mary didn't want to die, but she "couldn't afford" my program. Why is it that our society is willing to spend substantially more being reactive than proactive when it comes to our health? We'll spend more money on Taylor Swift tickets than taking care of ourselves - WTF! The hard truth is there's a much bigger cost associated with not taking action. Do you know how much a fucking funeral is?!

In this episode, you will be able to:

1. See why your lack of perspective is what's REALLY going to kill you (or at least cost you way more in the long run)
2. Understand why I refuse to discount my services and accommodate your lack of priority
3. Learn the REAL cost of not taking care of yourself and get the wake-up call you need to invest in yourself

And don't forget - Leave this podcast a review and send a screenshot to me on IG to be entered to win my new MBody Energy Explosion pre-workout!

Resources & Links Mentioned

Grab my new pre-workout!

Connect with Nathalia
Book a 15 Min Coaching Interview
Get my favorite pre-workout HERE
Instagram
LinkedIn
Facebook
Website

Trigger warning: This episode discusses eating disorders and our relationships with food.

Do you put food on a pedestal? Do you want to change your relationship with food? The hard truth is, no matter how much you try to diet your way to happiness, you'll NEVER feel better about yourself until you get to the root and heal what's going on inside of you. If you're ready to eliminate that desperate energy and create a desire for real change, this episode is for you!

Felicia Romero is an eight-time fitness cover model with a master's degree in exercise and wellness from Arizona State. She opened her first gym at 22, running it for 12 years before selling it in 2018 to focus on her online business and help women nationwide. Felicia has appeared on reality TV and national broadcasts, including Fit To Fat To Fit on Lifetime. She mentors entrepreneurs through her program, The Wealthy Wellness Coach, and hosts the Hi Felicia Podcast.

Top reasons to listen to the entire episode:

1. Understand the importance of getting clear on your "why" for losing weight and why making decisions from fear and scarcity won't give you long-term results
2. Learn how you've been giving your power away by following restrictive diets and cheap coaches (not to throw shade, but...)
3. Explore the "immediate result" diet culture BS and how Felicia healed her relationship with food

Connect with Felicia

Instagram

Hi Felicia Podcast on Apple and Spotify

Connect with Nathalia
Book a 15 Min Coaching Interview
Get my favorite pre-workout HERE
Instagram
LinkedIn
Facebook
Website

Are you overwhelmed by all the confusing info tossed around by people claiming to be health coaches and fitness influencers on the internet? Yeah, ME TOO. I think it's time we call them out on their bullsh*t!

Andrew Coates has over a decade in the industry and owns Andrew Coates Fitness. He began his career as a personal trainer in the fall of 2010 in Edmonton, Alberta, and has 19,000+ client coaching hours (and counting). Andrew is also a fitness writer and has contributed to many fitness publications, including T-Nation, The PTDC, Generation Iron, and TrueCoach, with more in the works.

In this episode, Andrew and I spill the tea on the shady side of the fitness industry and all the garbage messaging out there. 

Top reasons to listen to the entire episode:

1. Understand how to filter out the BS coaches and garbage messaging
2. Explore why body positivity can be toxic and why you need someone that calls you on your shit 
3. Learn ways to shift from a passive content consumer to an active creator so you can begin to make the changes you've been dying for

Links & Mentioned Resources
You Can't Screw This Up by Adam Bornstein
Eat It by Jordan Syatt
Renaissance Diet 2.0 by Renaissance Periodization
Fat Loss Forever by Layne Norton
The Coaching Habit by Michael Bungay Stanier

Connect with Andrew
Instagram

Connect with Nathalia
Book a 15 Min Coaching Interview
Get my favorite pre-workout HERE
Instagram
LinkedIn
Facebook
Website

Think it’s hard building a business with 1 kid? 2? Try creating a multi-million dollar brand while raising 4 kids under 6-years old. That’s exactly what my friend, Kim Constable, The Sculpted Vegan did! And today, she joins me in a tell-all episode. Get ready to feel fired up AF 🔥 to take on anything after this conversation!

Kim Constable is a world-renowned fitness icon. Her motivational, no-BS mentality has inspired countless people all over the globe to reinvest in their health and get started on a path toward fitness.

Top reasons to listen to the entire episode:

• Uncover the ultimate secret to building a memorable multi-million dollar business—while mastering motherhood.
• Discover how to handle the naysayers who pop up when you go for something (fitness or financial goals, building a business, etc.).
• Learn how having a clear vision of the future you want can lead you straight to a thriving business and family life!

Connect with Kim:
Instagram
Website
The Kim Constable Podcast

Connect with Nathalia
Book a 15 Min Coaching Interview
Get my favorite pre-workout HERE
Instagram
LinkedIn
Facebook
Website

Unpopular opinion: What if being busy is actually your superpower? As women, especially moms, we have a ton on our plates. Time is scarce -- I get it! But if you think you can't stick to a program because you're "too busy," your mind is seriously about to be blown.

Top reasons to listen to the entire episode:

1. Learn why having more time will never help you get more shit done
2. Understand what the real problem is and what you can do to fix it
3. Discover what happens when you don't live in alignment with your goals and why having the right mindset is crucial for your success

Resources & Links Mentioned

Postpartum Mental Health with Dr. Aparna Iyer

The Truth About Postpartum Fitness & Pelvic Floor Health with Dr. Carrie Pagliano

Connect with Nathalia
Book a 15 Min Coaching Interview
Get my favorite pre-workout HERE
Instagram
LinkedIn
Facebook
Website

What's the first thing that comes to mind when you think of feminine energy? For me, the idea of feminine and masculine energy made me cringe. Do I want to be submissive? Absolutely fucking NOT! But it turns out feminine energy may not be exactly what we think it is.

Sarah Blodgett created Everyday Starlet to inspire women to embody their feminine energy and sensuality. As an advocate of healthy masculinity, she helps men and women connect to their natural core energies and understand the importance of sexual polarity in relationships. Sarah also inspires women to find their voice and connect to their heart's wisdom and is a perfect example of how femininity doesn't fit into a specific mold.

Top reasons to listen to the entire episode:

1. Learn the truth behind this controversial topic and how these energies manifest within us
2. Understand how masculine and feminine energies affect the family dynamic and relationships
3. Explore the benefits of unleashing your feminine power and tapping into your intuiton

Connect with Sarah

Instagram

YouTube

TikTok

Website

Connect with Nathalia
Book a 15 Min Coaching Interview
Get my favorite pre-workout HERE
Instagram
LinkedIn
Facebook
Website

PSA: Your vacations shouldn't be spent feeling uncomfortable AF in your body and stressing about how you look in photos. I've been there, done that, and let me tell you - it's NO fun.

In this episode, I'm laying out the three reasons why people struggle to stay on track with their health and fitness goals during vacations and summer breaks. 

Top reasons to listen to the entire episode:

1. Understand why over-restricting yourself before a vacation is setting yourself up for failure 
2. Explore why waiting for the "perfect time" will never lead to achieving your goals
3. Gain insight into how to ditch those nagging thoughts and enjoy an amazing guilt-free vacation with your fam

Connect with Nathalia
Book a 15 Min Coaching Interview
Get my favorite pre-workout HERE
Instagram
LinkedIn
Facebook
Website

There is no denying our bodies are different postpartum, especially down there! For some reason, though, society expects us to pop out a baby and bounce back like nothing happened. On the other hand, doctors and physical therapists tell us we can't lift over 25 pounds or should never do crunches again. Both of these are unrealistic AF, so what the hell are we supposed to do?!

Dr. Carrie Pagliano is a pelvic floor physical therapist specializing in women's health for nearly 25 years. She's a double board-certified clinical specialist in orthopedics and women's health and served as president of the Academy of Pelvic Health Physical Therapy.

Top reasons to listen to the entire episode:

1. Understand how pregnancy affects the pelvic floor and other muscles
2. Learn how to actually approach fitness postpartum and what to consider when using compression garments
3. Explore the red flags to look for when finding postpartum support and how to weed through the fitness influencer BS

Connect with Dr. Carrie Pagliano

Instagram

Website

Connect with Nathalia
Book a 15 Min Coaching Interview
Get my favorite pre-workout HERE
Instagram
LinkedIn
Facebook
Website

Do you want to know the quickest way for me to process your refund and ensure we never work together again? Listen up because, in this episode, I'm dropping some truth bombs about freedom of choice. Many people willingly surrender their power to those who don't even understand the reality. If you don't want to reach old age wishing you hadn't cared so much about other people's opinions, this episode is a must-listen!

Top reasons to listen to the entire episode:

1. Learn about the importance of making choices and not being led down a path you will regret later in life.
2. Understanding the struggles of women who face challenges getting the support they need to pursue their dreams and lead happy, fulfilling lives.
3. Be empowered to question what is right and wrong and not be blindly led by others in the important decisions of your life.

Connect with Nathalia
Book a 15 Min Coaching Interview
Get my favorite pre-workout HERE
Instagram
LinkedIn
Facebook
Website

Can I be honest for a sec? Becoming a mom can be a total mindfuck. From the identity shifts to the battle with perfectionism to mom guilt and postpartum depression, it is FAR from easy. So how are you, really?

Dr. Aparna Iyer is a board-certified psychiatrist in Frisco, Texas, with a special interest in reproductive psychiatry and working with pregnant and postpartum women.

In this episode, Dr. Aparna and I discuss all things postpartum and mental health. If you're a mom-to-be or current mama, you do not want to miss this episode!

Top reasons to listen to the entire episode:

1. Explore the common concerns Dr. Aparna sees with first-time mothers and when a new mom should consider professional help
2. Gain insight into the less talked about (but hugely important) identity shifts, transitions, and struggles that women go through when having a child
3. Explore why getting back to how you were before pregnancy may not be what you think it is

Connect with Dr. Aparna Iyer

Instagram

Website

Connect with Nathalia
Book a 15 Min Coaching Interview
Get my favorite pre-workout HERE
Instagram
LinkedIn
Facebook
Website