In 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.

Tune in for a grounded conversation on career confidence, motherhood, and how small shifts in awareness can change the way we work, parent, and lead.

Resource mentioned: https://fitzenyoga.com/fitzen-to-prioritize/

Get in touch with Rachel:  

https://fitzenyoga.com/
Instagram: @thefitzenproject

More from Bodyful Minds at www.bodyfulminds.com or on Instagram @bodyful_minds.

Why 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 and move toward shared ownership at home.

For more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds

In 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 redefine what leadership and ambition look like.

Because awareness is not the problem — disconnection is.
And when mothers thrive and lead, systems have to adapt.

For more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds

When 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’t the problem — even in a system that exhausts mothers — and how body awareness equips you to thrive despite it.
4️⃣ Reset – A 30-minute “3 Quick Wins” practice to move from anxious to active in small, body-led steps.
5️⃣ Realign – How to reconnect with your career priorities and energy before saying yes.
6️⃣ Listen – The often-ignored boundary of pain: how to work with your body’s signals instead of overriding them.
7️⃣ Repair – A simple “Shame vs Signal” check for moments when you over-extend.
8️⃣ Bridge – How boundaries protect you from burnout and lead directly into next week’s topic: The Mental Load Audit.

Boundaries aren’t walls; they’re attunement — clarity that adapts with your energy, your cycle, your season of life.
They start in the body and extend into how you live, work, and lead.

If you’d like to translate these ideas into your professional life, the Realignment Starter Kit helps you set clearer boundaries at work — for more fulfillment in your career and less spill-over of stress into home life.
It walks you through mapping your role, identifying energy leaks, and communicating boundaries that hold.

(Mentioned here as a related resource; not part of the episode content.)

For more, follow on Instagram: @bodyful_minds or subscribe to the Newsletter: More You, Not More To Do.

This 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 discovers through creativity. When her oldest was born, Ginny shifted her geology career to part-time, making space for family life and, eventually, a new creative direction.Like many parents, the chaos of the Covid lockdowns pushed her to find new ways to care for herself. She began reshaping her art practice into a small daily refuge to find peace and grounding amid the chaos.

 Today, Ginny is growing an art business that helps other exhausted moms discover how even tiny moments of creativity can nurture calm and wellbeing.

🎨 Connect with Ginny

• Art for Wellbeing Workshop waitlist (starts October 27th) - signing up puts the subscriber on the waitlist, and also delivers a quick-start guide to calming doodles & access to emails designed to encourage & support as they build their calming art practice: https://ginnybracht.com/waitlist/
• Instagram: https://www.instagram.com/ginnybrachtart/
• Contact: ginnybrachtart@ginnybracht.com

💡 Related resource:
If Ginny’s story resonates and you’ve been wondering whether a shift to part-time could help you thrive too — without losing career momentum — explore the Part-Time Power Plan.
It’s a step-by-step guide to redesign your role so you can keep growing in your career while creating more space for the rest of your life.

More you, not more to-do.

For even more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds

Ever 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 hard

• How your body’s emotional cues (like a racing heart or gut tension) guide smarter choices

• When interoception signals you to pause instead of push through

• How to apply this body-mind collaboration at work and at home

Grounded in neuroscience and practical examples, this episode helps you move from reacting to responding, using body awareness as a decision tool that brings more clarity, confidence, and calm into your daily life.

🎯 Resource mentioned: Realignment Starter Kit — your step-by-step guide to realign your work with your energy and values.

For more resources go to www.bodyfulminds.com or for more bite sized information follow on instagram @bodyful_minds.

Feeling 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 the Realignment Starter Kit — a body-aware reflection guide that helps you reconnect with joy and meaning at work, so your energy flows where it matters most.

Listen if you’re a mom who wants to feel calm, focused, and grounded again — without slowing your ambition.

For more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds.

In 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 go through your day with more joy and calm — at work and at home.

Get the Realignment Starter Kit.

For more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds.

References:

Porges, S. W. (2011). *The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation.* New York: W. W. Norton & Company.- McEwen, B. S. (2004). 'Protection and Damage from Acute and Chronic Stress: Allostasis and Allostatic Overload and Relevance to the Pathophysiology of Psychiatric Disorders.' *Annals of the New York Academy of Sciences*, 1032(1), 1–7. https://doi.org/10.1196/annals.1314.001- Mehling, W. E., et al. (2011). 'Body Awareness: Construct and Self-Report Measures.' *PLoS ONE*, 6(5): e20222. https://doi.org/10.1371/journal.pone.0020222- Dana, D. (2018). *The Polyvagal Theory in Therapy: Engaging the Rhythm of Regulation.* New York: W. W. Norton & Company.

In 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 into your body’s signals can help you release mom guilt, reconnect with what truly matters, and make grounded decisions that align with your motherhood and career balance.

🎧 Tune in to rediscover what ambition and fulfillment can look like — on your own terms.

If you haven’t yet listened to last week’s episode, it can be a great follow-up — offering practical steps to prepare for reducing your hours while maintaining your career momentum.

For more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds.

Do 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 move

• Prepare a strong case that benefits both you and your team

• Anticipate objections and respond with confidence

• Stay visible and on track for progression, even with fewer hours

• Use body awareness practices to show up grounded and assured during negotiations

And if you want to take this episode further, grab Your Part-Time Power Plan — your step-by-step guide to preparing for part-time success. It includes not only all the practical steps from this episode but also exclusive body awareness bonuses to help you manage stress, stay grounded, and negotiate with confidence.

🎁 Already working part-time? There’s an early sign-up bonus just for you — with additional insights to help you make the most of your current setup and position yourself for growth.

✨ More you, not more to do.

For more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds

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 healthy, protect your energy, and keep your career momentum even in sick season, this episode is for you.

For more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds.

Grab weekly input on motherhood, career and body awareness straight to your inbox.

References:

• Rubinstein, J. S., Meyer, D. E., & Evans, J. E. (2001). Executive control of cognitive processes in task switching. Journal of Experimental Psychology: General, 130(4), 641–657. https://doi.org/10.1037/0096-3445.130.4.641

• Mehling, W. E., Wrubel, J., Daubenmier, J. J., Price, C. J., Kerr, C. E., Silow, T., Gopisetty, V., & Stewart, A. L. (2011). Body awareness: a phenomenological inquiry into the common ground of mind-body therapies. Annals of the New York Academy of Sciences, 1234(1), 54–63. https://doi.org/10.1111/j.1749-6632.2011.06246.x

• Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body's defense system. Medicine & Science in Sports & Exercise, 51(11), 2391–2399. https://doi.org/10.1249/MSS.0000000000002135

As 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 practical tools to help you reduce guilt, protect your energy, and focus on what truly matters. This is the third part of a 3-episode mini-series — tying it all together so you feel more grounded and empowered at work and at home.

If you haven't done so yet, tune in to the previous two episodes (or more if you like 🙃):

#35 - Comparison, Control & the Mom Brain: How Awareness Helps You Break Free

#36 - Ambitious Moms Against all Odds: Why the System Isn't Built for Us

👉 For more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds.

References:

• Covey, S.R. (1989). The 7 Habits of Highly Effective People. Simon & Schuster.

• PositivePsychology.com (2021). Circles of Control, Influence, and Concern.

• Critiques: Scribd article “The Problem with Circles of Concern & Influence.”

Ambitious 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:

Many 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.

For more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds.

Are 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 resources, visit my homepage www.bodyfulminds.com, follow me on Instagram @bodyful_minds, and don’t forget to sign up for the Bodyful Minds newsletter — link in the show notes.

The “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 embodied confidence at work and at home.

For more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds

References:

• Carney, D. R., Cuddy, A. J. C., & Yap, A. J. (2010). Power posing: Brief nonverbal displays affect neuroendocrine levels and risk tolerance. Psychological Science, 21(10), 1363–1368. https://doi.org/10.1177/0956797610383437

• Correll, S. J., Benard, S., & Paik, I. (2007). Getting a job: Is there a motherhood penalty? American Journal of Sociology, 112(5), 1297–1339. https://doi.org/10.1086/511799

• Cuddy, A. J. C., Fiske, S. T., & Glick, P. (2004). When professionals become mothers, warmth doesn’t cut the ice. Journal of Social Issues, 60(4), 701–718. https://doi.org/10.1111/j.0022-4537.2004.00381.x

• Critchley, H. D., & Garfinkel, S. N. (2017). Interoception and emotion. Current Opinion in Psychology, 17, 7–14. https://doi.org/10.1016/j.copsyc.2017.04.020

• Henderson, A. J. Z., Harmon, K. G., & Newman, D. L. (2016). The price mothers pay, even when they are not buying it: Mental health consequences of idealized motherhood. Sex Roles, 74(11–12), 512–526. https://doi.org/10.1007/s11199-015-0534-5

• Kay, K., & Shipman, C. (2014). The Confidence Code: The Science and Art of Self-Assurance—What Women Should Know. HarperBusiness.

• Khalsa, S. S., et al. (2018). Interoception and mental health: A roadmap. Biological Psychiatry: Cognitive Neuroscience and Neuroimaging, 3(6), 501–513. https://doi.org/10.1016/j.bpsc.2017.12.004

• Mehling, W. E., et al. (2011). The Multidimensional Assessment of Interoceptive Awareness (MAIA). PLoS ONE, 7(11), e48230. https://doi.org/10.1371/journal.pone.0048230

• Nomaguchi, K., & Milkie, M. A. (2020). Parenthood and well-being: A decade in review. Journal of Marriage and Family, 82(1), 198–223. https://doi.org/10.1111/jomf.12646

Why 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 regulation supports both you and your kids, and why micro-breaks and conscious movement can be powerful starting points.

This isn’t about doing less—it’s about reclaiming rest as resistance and realizing that stillness is radical in a culture that only values productivity.

👉 Tune in to learn how to embrace rest as a resource, let go of guilt, and strengthen the foundation for your ambition and your family’s wellbeing.

For more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds

Back-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 “micro-movements” like decluttering a drawer to structured exercise — can help calm overwhelm and bring clarity.

You’ll also get three practical strategies you can try this week to reduce the mental load, prioritize with confidence, and let go of what doesn’t matter. If your mental load feels like a constant drill right now, this episode will help you turn the volume down, create space in your routines, and feel more grounded.

For more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds.

This 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, and what that means for couples trying to find balance at home and at work.

You’ll also get a body-awareness practice you can use in the moment to soften tension and step out of the guilt cycle, even mid-argument. And finally, I’ll share why reframing ambition isn’t just about you, but about reshaping the narrative for your partner, your children, and the next generation of mothers.

💡 If this resonates, share the episode with another ambitious mom—or even with your partner to spark a new conversation at home.

For more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds.

The 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, this episode is not about self-optimization—it’s about finding your truth, reconnecting with your values, and carving out a life that’s truly yours, not one sold to you online.

For more resources go to www.bodyfulminds.com or follow on Instagram @bodyful_minds