Shows
Bodyful Minds: More You, Less Noise.From Air Force to Real Estate: How Kaeppler Rissmann Redefined Success & Flexibility as a MomFor our 50th episode, I’m joined by Kaeppler Rissmann — a mother, community leader, and real-estate professional whose career journey embodies what it means to redefine ambition on your own terms.From serving in the U.S. Air Force to building a successful finance career, and later reinventing herself in real estate, Kaeppler’s path is one of resilience, flexibility, and purpose. Today, she works not only with clients buying, selling, and renting homes, but also collaborates with developers on property renovations — expanding her impact and expertise in the industry.We talk about:How being laid off...
2025-11-1334 minBodyful Minds: More You, Less Noise.The Invisible Double Standard: Why Moms Still Carry the Mental Load (and How to Change It)Why do so many mothers still feel like the default parent — even when their partners genuinely step up?In this episode, I explore the invisible double standard that shapes the mental load at home — from how society praises dads for doing the bare minimum to why moms feel the pressure to manage quality control.You’ll hear how I and my husband recalibrated our own mental load after major life changes, what she learned about trust, nervous-system safety, and timing, and why empathy and body awareness are key to real change.This conversation is for ever...
2025-11-1107 minBodyful Minds: More You, Less Noise.From Waitress to Project Executive: How Rachel Fitzpatrick Found Career Clarity Through Yoga and MotherhoodIn this episode of the Bodyful Minds Podcast, Katherina talks with Rachel Fitzpatrick — a mom, project executive, and yoga teacher — about the messy, beautiful process of redefining success after motherhood.Rachel shares how her journey from waitress to executive taught her that real confidence doesn’t come from ticking boxes but from tuning in. She reveals how yoga helped her integrate body awareness into leadership and daily life — building a career that feels authentic and sustainable.Today, Rachel helps others do the same — guiding ambitious women to find self-worth, balance, and clarity by reconnecting with their bodies...
2025-11-0645 minBodyful Minds: More You, Less Noise.The Emotional Weight of Mental Load — Why It Hurts and How to Lighten ItWhy does the mental load of motherhood feel so heavy — and so personal? In this episode, I unpack the emotional roots of mental load and why simple delegation doesn’t fix it. You’ll learn how generational silence, modern life complexities and perfectionism, as well as invisible expectations leave many mothers feeling unseen and exhausted — and how body awareness can help you reclaim clarity and calm. I walk you through a practical five-step process to externalize, evaluate, and gradually share the load without resentment or guilt. Expect a grounded, compassionate conversation that helps you release pressure...
2025-11-0413 minBodyful Minds: More You, Less Noise.Why Setting Boundaries Is Rebellion — and Real Self-Care for Moms Isn’t Self-OptimizationIn this solo episode, I explore why setting boundaries isn’t selfish — it’s an act of quiet rebellion.I challenge the idea that self-care or body awareness work for moms is just another way to monetize exhaustion, and instead shows how tuning into your body, limits, and values becomes a catalyst for lasting change.This conversation is not about self-optimization or fixing yourself — it’s about empowerment.You’ll learn how nervous system regulation and body awareness help high-achieving moms move from overextension to grounded confidence, and how boundaries rooted in your own values red...
2025-10-3004 minBodyful Minds: More You, Less Noise.Boundaries That Hold: How Body Awareness Helps Ambitious Moms Protect Their EnergyWhen your body says pause but your schedule says go, that’s where boundaries start to blur.In this episode, I explore how body awareness helps ambitious moms create boundaries that actually hold — not from guilt, but from grounded self-leadership.You’ll learn how interoception — your body’s internal sense — can guide you to protect your energy, realign your priorities, and lead with more clarity and less overwhelm.1️⃣ Recognize – The “anxious-freeze” pattern that signals you’re overloaded.2️⃣ Understand – What boundaries really are: not rigid walls, but fluid, body-based limits that protect your integrity.3️⃣ Empower – Why personal awareness isn...
2025-10-2812 minBodyful Minds: More You, Less Noise.Calm Through Creativity: Lessons from a Mom Who Turned Art into Self-CareThis episode marks the start of a new chapter on the Bodyful Minds Podcast — a series of inspiring interviews with mothers and experts whose work connects with mine in meaningful ways.Some of my guests will be ambitious moms sharing their personal journeys, others will offer professional insights to help you navigate motherhood and career with more ease — and some, like today’s guest, are both.Ginny is an artist, geologist, and parent in a neurodiverse family. She’s always been driven by curiosity, wanting to understand how the world works and to express what she disc...
2025-10-2317 minBodyful Minds: More You, Less Noise.Your Body as a Compass: How Interoception Helps Ambitious Moms Make Clearer, Calmer DecisionsEver feel like you’re constantly deciding — for work, home, and everyone in between — yet still second-guessing yourself?In this episode of Bodyful Minds, Katherina explores how your body can serve as a real-time compass for quicker, clearer decisions through the science of interoception — your internal awareness system.You’ll learn:Why decision fatigue hits ambitious moms especially hardHow your body’s emotional cues (like a racing heart or gut tension) guide smarter choicesWhen interoception signals you to pause instead of push throughHow to apply this body-mind co...
2025-10-2109 minBodyful Minds: More You, Less Noise.From Overwhelm to Steady: A 15-Minute Nervous System Reset for Busy MomsFeeling like you’re running on fumes? In this episode of the Bodyful Minds Podcast, Katherina guides ambitious moms through a simple 15-minute nervous system reset you can design around your real life — no long routines, no extra to-dos.You’ll learn how to spot your body’s early warning cues, choose two simple regulation tools that actually work for you, and stack them into your daily rhythm. By the end, you’ll know how to move from constant overwhelm to steady — in just 15 minutes a day.If you’re ready to take this work deeper, check out t...
2025-10-1612 minBodyful Minds: More You, Less Noise.Nervous System Reset for Ambitious Moms: How to Reconnect with Your Body and Find Your CalmIn this episode, I explore why ambitious moms often feel on edge even when life seems fine — and how your nervous system’s baseline might be to blame. Learn how to identify your red, yellow, and green zones, use simple nervous system tools, and create your 15-minute Baseline Reset - and no worries, it doesn't have to be 15 minutes at a time, three times 5 minutes is perfectly fine too. And to support this, the Realignment Starter Kit helps you reignite joy at work and come home with energy to spare for your loved ones. Tune in to learn how to g...
2025-10-1408 minBodyful Minds: More You, Less Noise.Untangling the Full-Time vs. Part-Time Debate: What Ambitious Moms Need to KnowIn this episode, I dive deeper into one of the most emotionally charged topics for ambitious moms — the full-time vs. part-time work debate. Whether you’re balancing part-time work as a mom or navigating full-time demands, this episode explores how these decisions impact your career confidence, body awareness, and overall work-life alignment.Is working less a privilege or a necessity? Why do we judge other moms’ choices — and our own — so harshly? Join this reflective, empowering conversation to uncover how economic realities, parenting pressures, and social expectations shape the choices ambitious moms make.Discover how tuning int...
2025-10-0906 minBodyful Minds: More You, Less Noise.Part-Time, Full Potential: How to Stay on Track When You Work LessDo you ever wonder if working fewer hours might slow down your career — or make others take you less seriously? In this episode of the Bodyful Minds Podcast, we’ll explore how ambitious moms can reduce their hours without losing career momentum.You’ll learn how to:Research your company’s culture and policies before making the movePrepare a strong case that benefits both you and your teamAnticipate objections and respond with confidenceStay visible and on track for progression, even with fewer hoursUse body aware...
2025-10-0710 minBodyful Minds: More You, Less Noise.Colds, Kids & Career: Why Pushing Through Is the Worst Option for Ambitious Moms.Cold and flu season is here, Mama — and with it comes the challenge of sick kids at home, or catching it yourself while work deadlines keep piling up. In this episode of the Bodyful Minds Podcast, I share why simply “pushing through” is the worst option for ambitious moms and what to do instead. You’ll learn how body awareness helps you catch early signals of illness, why batching your time reduces stress when kids are sick, and how small routines outdoors can support your immune system — without adding more to your to-do list.If you’re ready to stay...
2025-10-0206 minBodyful Minds: More You, Less Noise.Ambitious Moms: What You Can Control, Influence, and Let GoAs ambitious moms, it’s easy to waste precious energy on things we can’t control — from workplace bias to family chaos to societal expectations. In this episode of the Bodyful Minds Podcast, I introduce Stephen Covey’s model of control, influence, and concern — and adapt it to the realities of motherhood and career. You’ll learn how to tell the difference between what you can control (your grounding, your body, your choices), what you can influence (family routines, boundaries, conversations at work), and what you can’t control (systemic odds stacked against mothers). I’ll share relatable real-life examples and prac...
2025-09-3014 minBodyful Minds: More You, Less Noise.Ambitious Moms Against All Odds: Why the System Isn’t Built for UsAmbitious moms often wonder if they’re just not trying hard enough — but the truth is, the system isn’t built to support them. From the motherhood penalty and pay gap to lack of affordable childcare and underfunded women’s health research, the odds are stacked high. In this episode, we take a closer look at the structural, cultural, and health barriers ambitious mothers face, and why investing in yourself is not selfish — it’s essential.🎧 This episode is part of a mini-series on inner and outer barriers:Listen to the previous episode (#35): Comparison, Control & the Mom Brain: How Aw...
2025-09-2506 minBodyful Minds: More You, Less Noise.Comparison, Control & the Mom Brain: How Awareness Helps You Break FreeMany of the toughest challenges ambitious moms face aren’t really about “the others” — they start within us. Whether it’s comparing ourselves to other parents, reacting to judgment during a toddler meltdown, or feeling behind at work, our body gives us cues long before our brain catches up. In this episode, I share why awareness of these cues helps you stop spiraling into comparison and discomfort, and how you can begin to notice and regulate in everyday moments.Want to align your ambition with more you, not more to do? Get more like this straight to your inbox...
2025-09-2306 minBodyful Minds: More You, Less Noise.Stop Waiting for Later: How Moms Can Start Thriving NowAre you an ambitious mom who keeps waiting for the weekend, the vacation, or for when the kids are older to finally feel like yourself again? In this episode of the Bodyful Minds Podcast, Katherina unpacks the hidden cost of postponing your own thriving and shows you how to reclaim agency today. Discover three simple body‑awareness micro‑practices you can weave into your daily routine to feel calmer, more grounded, and more present — without adding more to your to‑do list. Tune in and learn why thriving can’t wait for “someday” — because your life is happening now. For more resourc...
2025-09-1907 minBodyful Minds: More You, Less Noise.The Confidence Gap Isn’t In Your Head—It’s In Your BodyThe “confidence gap” is often framed as a mindset issue—women supposedly just need to believe in themselves more. But what if that’s only half the story? In this episode, I explore why mindset work alone won’t close the confidence gap, especially for ambitious mothers navigating the motherhood penalty and constant parenting changes. You’ll learn how systemic bias, shifting family demands, and your body’s stress responses shape confidence far more than simple positive thinking. Most importantly, I share body-awareness tools to help you prepare for high-stakes situations, regulate panic in the moment, and show up with e...
2025-09-1608 minBodyful Minds: More You, Less Noise.Rest as Resistance: Why Rest Is a Feminist IssueWhy does rest feel impossible for ambitious moms—and why is slowing down actually an act of resistance? In this episode of the Bodyful Minds Podcast, we explore how hustle culture pushes the productivity lie and equates busyness with worth. You’ll hear why rest is a feminist issue, especially for mothers who are constantly expected to give without pause.Together, we’ll look at how intentional pauses and body awareness practices can help ambitious moms create more balance between career and motherhood. We’ll talk about why true creativity and energy come from rest, how nervous system r...
2025-09-1106 minBodyful Minds: More You, Less Noise.From Drill to Still: Back-to-School Chaos, Mental Load, and How Movement Helps You Find ClarityBack-to-school season can feel stressful — new routines, endless to-dos, and the invisible mental load buzzing in your head like a constant drill. From forgotten birthday presents to kids’ shoes that suddenly don’t fit, ambitious moms carry an invisible checklist that never seems to end.In this episode, I explore why back-to-school stress can be overwhelming for ambitious moms, how to use this moment to renegotiate routines and share the load with your partner, and what to do when the buzzing in your head just won’t stop. You’ll hear how body awareness and simple practices — from quick “mi...
2025-09-0906 minBodyful Minds: More You, Less Noise.The Ambition Double Bind: Motherhood, Career, and Why Moms Can Never WinThis episode packs a lot into just 9 minutes. We dive deep into the ambition double bind—the cultural trap that praises men for career drive while punishing mothers for the very same thing. Too ambitious? You’re selfish. Not ambitious enough? You’re wasting your potential.I explore how this double standard shows up not only in our own bodies—tight chests, clenched jaws, restless stomachs—but also in motherhood and career dynamics, especially in relationships with partners. We’ll talk about why fathers are celebrated for doing the bare minimum, how mothers end up internalizing impossible expectations...
2025-08-2810 minBodyful Minds: More You, Less Noise.The #TradWife Trap: Why Romanticizing Old Gender Roles Hurts Ambitious MomsThe rise of the #tradwife trend paints a romanticized picture of traditional gender roles—yet many of these so-called tradwives are far from staying at home quietly; they’re monetizing the lifestyle. In this episode, I challenge the allure of the tradwife movement and unpack what it means for ambitious mothers who want more than a life defined by outdated stereotypes. We’ll talk about the hidden costs of leaving the workforce, the impact on your long-term security, what message it sends to your children, and how perfectionism and ambition sneak into motherhood when it becomes your only “project.” Ultimately...
2025-08-2606 minBodyful Minds: More You, Less Noise.The School Year Reset Every Ambitious Mom NeedsThe school year has begun, and with it comes new routines, shifting schedules, and the inevitable overwhelm of balancing motherhood and ambition. In this episode, I invite you to pause and intentionally reset: to reflect on what worked last year, what needs to change, and how to build routines that support you as much as your kids. I share simple ways to weave in micro-breaks and movement that reconnect you with your body, and practical tips to prepare yourself and your family for the colder season ahead—from fallback plans when kids get sick to boosting immunity thr...
2025-08-2105 minBodyful Minds: More You, Less Noise.Back From Vacation and Overwhelmed? - Why Moms Struggle With Routine After a Break—and How Body Awareness HelpsGetting back into routine after a vacation is never simple—especially for moms. Between kids’ needs, unpacking, work piling up, and the endless “shoulds,” it often feels like you return more tired than when you left. In this episode, I share my own struggles after a family trip and why the transition back hits harder for mothers. We’ll explore how body awareness can help you reset with more ease, find small grounding practices to reconnect with yourself, and shift out of guilt into calm focus.✨ Whether you’re just back from a trip or anticipating the next school br...
2025-08-1909 minBodyful Minds: More You, Less Noise.The Productivity LieThis episode busts the myth that long hours equal productivity and explores how our culture of overwork harms both people and performance. We highlight how ambitious mothers continue to deliver outstanding results within tighter time frames and share what needs to shift at both system and individual levels. Includes scientific research and practical action steps.For more resources visit www.bodyfulminds.com or follow on Instagram @bodyful_mindsReferences:Andersen, L. B., & Pallesen, T. (2017). The effect of reduced working hours on social worker productivity. Public Money & Management, 37(6), 395-402. DOI: 10.1080/09540962.2017.1326308Borragán, G...
2025-08-0506 minBodyful Minds: More You, Less Noise.Vacation with Kids? How to Prep Without the Usual Guilt and RushEver notice how the days leading up to a family vacation feel more stressful than regular workweeks? Between packing lists, project deadlines, and sky-high expectations, many ambitious moms end up exhausted before the trip even begins.In this episode, we unpack why vacation prep can feel overwhelming — and why it’s okay if not everything gets done. You’ll learn practical ways to stay grounded, set realistic expectations, and prepare for those “vacation moments” that don’t feel so relaxing (like sibling fights or clashing interests). We’ll also talk about why your body is the best tool to shift...
2025-07-3107 minBodyful Minds: More You, Less Noise.Mom Anger Is Real: How Feeling What You Hide Can Heal YouAnger isn’t just an emotional response—it’s a signal. And for many ambitious moms, it’s a frequent, familiar one. In this follow-up to our previous episode on feminine anger, we explore what happens after the outburst… or the silent simmer.In this episode, we’ll unpack how chronic and chronically suppressed anger affects the body—especially digestion, immunity, and stress regulation—and why true healing goes beyond apologies or mindfulness mantras. You’ll learn about:The science behind suppressed anger and chronic inflammationHow psychosocial and somatic practices can reduce stress markers and sup...
2025-07-2907 minBodyful Minds: More You, Less Noise.Anger Isn’t Unfeminine – It’s Unhealthy When We Suppress ItIn this empowering episode, we explore how the pressure on ambitious moms—and women in general—to suppress anger can take a serious toll on our physical and emotional health. Discover:How suppressed anger spikes cortisol and drives inflammationThe impact on cardiovascular health—including impaired blood vessel function after just brief anger episodesEvidence linking chronic stress and anger to immune dysregulationPractical tools: identifying body signals, naming and pausing to process, expressing anger professionally at workA compelling scenario showing how work stress can spill into family life
2025-07-1507 minBodyful Minds: More You, Less Noise.Why Doing Nothing Feels So Hard — and Why You Need It AnywayStillness isn’t laziness. It’s a skill — and for ambitious moms, it might be the most radical one.In this episode, we explore:Why our culture pushes constant productivity — and why this is especially hard on ambitious women and mothers.The body’s signals that you need stillness: from racing thoughts to shoulder tension and snapping at your kids.How to redefine rest as truly productive, supporting your creativity, resilience, and nervous system health.Small, guilt-free practices to reconnect with “doing nothing,” like mindful walks or sitting with a cup of tea.
2025-07-1007 minBodyful Minds: More You, Less Noise.Decision Fatigue is Real – Here's How to Outsmart ItFeeling drained by all the decisions you have to make, Mama? From work choices to household logistics to tiny daily preferences—your brain is on overload. In this episode, we break down why decision fatigue is real (backed by science), why ambitious moms are especially vulnerable, and how the dynamics at home and work might be adding to your mental load without you even noticing.You'll learn how to spot the subtle body signals that tell you you’ve hit your decision limit, plus practical ways to outsmart decision fatigue—like creating decision-free zones, delegating (yes, even at wor...
2025-07-0808 minBodyful Minds: More You, Less Noise.Out of Office… Sort of? How to Actually Unplug and RefuelYour body might be on vacation — but is your mind still checking emails?In this episode, we explore why it's so hard for ambitious moms to fully unplug, even when they want to. We’ll unpack the deeper layers of identity, responsibility, and guilt that make switching off feel impossible — and how to move out of work mode and into rest mode using body awareness.You’ll learn:✨ How to tell the difference between work mode and rest mode in your body✨ Realistic boundaries that actually reduce mental load (without setting you up to fail)✨...
2025-07-0308 minBodyful Minds: More You, Less Noise.The 'Good Enough' Standard – What if You're Already There?Are you constantly striving, improving, pushing—and still ending your day feeling like it’s not enough? In this episode, we explore the invisible pressures perfectionism puts on ambitious moms and how those standards show up in our bodies: the tight shoulders, clenched jaws, and relentless mental loops.But what if the standard you're chasing is the problem—not you?We’ll walk through what “good enough” really means, how to recognize body signals when you’re pushing too hard, and how redefining success through body awareness can shift everything. You’ll also be guided through a ground...
2025-07-0106 minBodyful Minds: More You, Less Noise.We’re Not the Problem — The System IsIn this bold and empowering episode, we take a closer look at the outdated systems that continue to shape the workplace—and why they no longer serve ambitious mothers (or anyone, really).As someone who has worked in organizational development internationally across public and private sectors, I’ve seen firsthand how slow systems are to change. But that doesn’t mean we should resign ourselves to “the way things have always been.”We explore:Why current workplace structures are built on outdated norms that assumed someone else was handling life at homeHow the...
2025-06-2605 minBodyful Minds: More You, Less Noise.Why Body Awareness Is the Missing Link for Ambitious MothersWhy Body Awareness Is the Missing Link for Ambitious MothersWhy do so many ambitious mothers feel stuck, depleted, or unsure of their next career step—even when they’re doing everything “right”?In this episode, I open up about my own journey and the patterns I see again and again in other mothers too: high-achieving moms who’ve lost touch with their inner compass, because the demands of caregiving, work, and societal expectations have pushed their own needs and desires to the background.We talk about:Why many women disconnect from their...
2025-06-2406 minBodyful Minds: More You, Less Noise.Summer Shoulds & the Reality Check: How to Set Yourself Up for a Holiday That Actually Feels Like OneSummer break isn’t always the blissful pause we imagine—especially for ambitious moms balancing work, childcare logistics, and the pressure to make magical memories. In this episode, we talk about the invisible weight of summer, from rotating camp schedules to the emotional high stakes of family vacations.You’ll learn:Why summer can feel more chaotic than the school yearHow to avoid disappointment by shifting out of "rushed mode" before vacationWhy tiny moments of rest now make a big difference laterHow to talk openly about summer e...
2025-06-1905 minBodyful Minds: More You, Less Noise.Why Asking for Help Is Your Ultimate StrengthIs the pressure to be a "supermom" leaving you feeling overwhelmed and isolated? In this episode, we're challenging the myth that doing it all alone is a badge of honor. Katherina explores why asking for help isn’t a weakness—it’s a radical act of strength and self-respect. We’ll unpack the cultural messaging around motherhood and martyrdom, the example we set for our kids, and how coaching can support realignment without guilt or shame.Tune in to discover how vulnerability, boundaries, and community are the real superpowers—and why redefining success starts with you.This epi...
2025-06-1705 minBodyful Minds: More You, Less Noise.Move to Feel: How Exercise Deepens Body Awareness (and Why It Matters for Every Ambitious Mom)Do you ever feel like your workout plans get pushed aside the moment your child gets sick or a last-minute meeting drops on your calendar? You’re not alone—and you’re not failing.In this episode, we explore how to stay active, connected, and kind to yourself using a Movement Menu approach that aligns with your energy levels, mood, and menstrual cycle. Instead of powering through with a one-size-fits-all workout plan, this episode shows you how to listen to your body and choose what supports you best today.What you’ll learn:The proven...
2025-06-1208 minBodyful Minds: More You, Less Noise.Core Truths: Why Core Stability Matters More Than a Beach BodyAs summer approaches, the pressure to “get your abs back” ramps up—but is that really what core strength is about? In this episode, I share my personal journey of rediscovering core stability after pregnancy, including the surprising connection between weak abs, hip pain, and posture issues.You’ll learn:Why “abs-only” workouts miss the pointWhat the core actually includes—and why it mattersHow the pelvic floor fits into the bigger picture, especially postpartumScientific findings on core stability and injury preventionThe role of a strong, balanc...
2025-06-1007 minBodyful Minds: More You, Less Noise.From Frazzled to Focused: One Gentle Reset You’re Probably OverlookingWhen the mental load feels heavy and your energy scattered, even the smallest tasks can feel like too much. In this episode, we explore one simple, body-aware way to reset — not by pushing through, but by gently shifting your environment to support your mind. This isn’t about perfection, productivity, or “doing more.” It’s about feeling more grounded, clear, and connected — right where you are.Studies mentioned in this episode:Sabine Kastner, et al., "Interactions of Top-Down and Bottom-Up Mechanisms in Human Visual Cortex, The Journal of Neuroscience, 2011; DOI: 10.1523/JNEUROSCI.3766-10.2011Darby E. Saxbe & Rena L. Repetti, "No Place Like Home: Home Tours Correlate With Daily Patterns of Mood and Cortisol...
2025-06-0510 minBodyful Minds: More You, Less Noise.“Once I Have, Once I Do, Once I Am…”: The One Shift That Actually Changes EverythingDo you ever find yourself saying, “Once I finish this… once I get there… once I become…” — then things will finally feel better?This episode dives into a mindset that feels productive and optimistic — but can quietly steal your joy, drain your energy, and keep you chasing a future that never quite arrives.In less than 10 minutes, we’ll explore:Why this belief pattern is so common for ambitious momsHow it affects your confidence and career growthAnd the powerful, body-based shift that brings clarity, calm, and momentum — right now.If you’re tired of waiting for that “one thing” to make everything fall into place, ...
2025-06-0306 minBodyful Minds: More You, Less Noise.Should, Would, Want: The Hidden Self-Talk Making You Feel Like You’re Never EnoughAs ambitious moms, we’re flooded with shoulds—and when we can’t keep up, the guilt and harsh self-talk follow fast. In this episode, we explore how those “shoulds” and “woulds” shape false beliefs that leave us feeling like we’re never enough.You’ll learn how to use body awareness to interrupt that cycle, reconnect to what you truly need, and shift your priorities from pressure to alignment.Plus, I’ll guide you through a simple practice to question negative thoughts—and share why the real difference-maker isn’t in some future milestone, but right here, within you.For more resources go to www.bodyfulminds.com or follow me on Instagram @
2025-05-2907 minBodyful Minds: More You, Less Noise.Rhythm, Not Routine: Staying Grounded When Life Keeps ChangingIs your week never the same twice? Between business trips, doctor’s appointments, and last-minute changes, many ambitious moms struggle to find stability. In this episode, we explore why rhythm—not routine—is the key to feeling grounded when life is unpredictable. In this episode we look at how body awareness helps you tune into your internal rhythm, even in the middle of chaos, and offers simple, practical ways to start small. Learn how to create calm and clarity when your calendar keeps shifting.Relating episode: The Myth of Work-Life Balance & What to Strive for InsteadFurther resources on www.bodyfulminds.com and follow on Instagram @
2025-05-2706 minBodyful Minds: More You, Less Noise.You Don’t Need a Nap—You Need Permission to PauseWhy You Keep Avoiding Breaks and How It’s Quietly Burning You OutEver find yourself dreaming of a weekend off-grid — yet talking yourself out of a 5-minute break? You’re not alone, and no, you’re not lazy. In this episode, we unpack the hidden perfectionism behind why so many ambitious moms resist rest unless it looks just right.I explore the fantasy of the “perfect break,” how dismissing micro-pauses sabotages your well-being, and why your nervous system is craving presence — not escape.You’ll learn:🌀 Why short breaks feel “pointless” and how to reframe them🌀 What your body is really trying to tell you when you’re fidgety or rushing
2025-05-2206 minBodyful Minds: More You, Less Noise.How to Say No Without Guilt: The Career-Building Power of Boundaries for Ambitious MomsStruggling to say no at work without feeling like you’re letting someone down? You're not alone. In this episode, we dive into why setting boundaries isn't just about protecting your time—it's a strategic career move, especially for ambitious moms juggling it all. You'll learn how to say no without guilt, recognize body signals that tell you when it's time to push back, and reframe boundaries as leadership tools—not acts of resistance. If you're tired of burning out and ready to lead with clarity and confidence, this one’s for you.🎧 What you’ll learn:Why boundaries are a career necessity, not a luxuryFour practical ways to say no without guiltHow your...
2025-05-2007 minBodyful Minds: More You, Less Noise.Behind the Scenes: My Struggles, Your Gain – Why Body Awareness Isn’t Always EasyYou’d think I have body awareness all figured out—but the truth is, I don’t. In this raw, unscripted episode, I take you behind the scenes of my personal struggle with body awareness, especially as someone with a background in competitive sports and a noisy, busy household.I’m sharing this not just to be real with you—but because I know many ambitious moms feel like they’re failing when mindfulness doesn’t come naturally.This episode is your reminder that being ‘bodyful’ isn’t about doing it perfectly. It’s about finding what works for you in the mess of motherhood. If I can do it, so can you.www.bodyfulminds.
2025-05-1510 minBodyful Minds: More You, Less Noise.Ambition Without Burnout: How Moms Can Redefine Success & ThriveIn this episode of The Bodyful Minds Podcast, we explore how ambitious moms can redefine success on their own terms—without falling into the trap of burnout. (Spoiler: I almost did fall in myself.) By the end, you’ll understand how to recognize the early signs of overwhelm, shift gears with intention, and use body awareness as a powerful tool to stay present and energized in both work and motherhood.This is your invitation to reclaim ambition in a way that actually works for you.With the Work Challenge Playbook you get an amazing tool to tackle challenges in the areas of productivity, soci...
2025-05-1314 minBodyful Minds: More You, Less Noise.The Myth of Work-Life Balance & What to Strive for InsteadEver feel like you're constantly chasing the perfect balance between work and family—and always falling short? In this episode, we're busting the myth of work-life balance and talking about what actually works instead.You’ll learn:Why the “balance” concept often leads to burnoutThe powerful shift from time management to energy managementHow to tune into your body’s signals to create a rhythm that works with your life, not against itThis is your permission slip to stop striving for perfection—and start building a more sustainable, b...
2025-05-0806 minBodyful Minds: More You, Less Noise.Feel Behind in Your Career? This Might Be Why.What does running a half marathon have to do with career growth? More than you might think. In this episode, I share how an unplanned race helped me rethink fear, perfectionism, and the way we ambitious moms often hold ourselves back. We’ll explore how small “test runs” at work can open big doors, why it’s time to stop playing it safe, and how advocating for yourself isn’t bragging—it’s smart. Tune in for a powerful reminder that you might be more ready than you think.🔗 Don’t forget to grab theWork Challenge Playbook (EUR 0).Want m...
2025-05-0607 minBodyful Minds: More You, Less Noise.How to Feel Better in Your Job—Without Changing CareersNot ready for a big career leap, but craving more meaning in your job? In this episode, we explore how job crafting—reshaping your role from the inside out—can bring more alignment, energy, and confidence into your work life, without adding more to your plate. Perfect for ambitious moms who feel stuck or drained but aren’t quite ready to change jobs. You'll learn how to adjust your tasks, relationships, and mindset—and how body awareness can be your secret weapon in this process. Plus, a simple exercise to help you take action today.🎧 Tune in and...
2025-05-0110 minBodyful Minds: More You, Less Noise.Leading, Growing, and Parenting When the World Feels HeavyFeeling torn between building your career and worrying about the world your children are growing up in? You’re not alone, Mama.In this episode, we’ll talk about:How to break down overwhelming worries (like climate change) into actionable stepsWhy talking to your kids about your worries mattersHow to stay grounded in what truly matters when life feels heavyWhy pursuing your career isn’t selfish, but a powerful form of activismPractical ways to make your job more fulfilling, even when challenges feel overwh...
2025-04-2908 minBodyful Minds: More You, Less Noise.Trailer: Welcome to Bodyful Minds - A Space for Ambitious MomsWelcome to Bodyful Minds, the podcast for ambitious moms who want a career and life that truly fit them. I’m Katherina, a body awareness coach and mother of three, helping mothers like you reconnect with themselves, set boundaries without guilt, and move forward in your career—on your terms.Each week, I’ll bring you strategies to navigate career challenges, inspiring stories from other moms, or simple ways to tune into your body so you can show up with more confidence and ease.Because you deserve success that feels good—without the overwhelm. Hit follow an...
2025-04-2901 min