The Healthy Hotgirl: Recent Episodes
Cynthia Pena
Welcome to the Healthy Hotgirl. This podcast is for individuals who would like to become the best version of themselves. This podcast will help you develop healthier habits and support your journey to self-love and acceptance. Join us for conversations around health, healing, and happiness.
In this episode, I unpack parts work that I'm doing in therapy with Internal Family Systems. Diving into how to apply this to day-to-day experiences and how to lean into IFS techniques when you're feeling triggered in real life. Because life be lifing 🍋🍋🍋
This episode I'm joined by the Head Hotties of Hotties in Heels GR: Jen, Liv, Lo, and Bree. We dive into the intimacy and healing power of dance. Live from Over the Top Dance , an intergenerational dance studio where the Hotties in Heels (Ultimate Girls Night Out) class takes place. We talk through the evolution of HIH. How best friends came together to create a space for collective healing, exploration, creativity, and empowerment. Giving participants a haven to get away from that never ending to-do-list, space to feel comfortable with their bodies and define their own sexy.
Dance and the HIH community has nurtured each of these Head Hotties while offering a safe and inclusive space to nurture ALL.
We discuss how dance releases stress and tension, helps you feel good in your body and builds confidence.
If you're craving healthy ways to connect with the art of dancing, a space for some intentional connection away from the regular bars scene, then HIH has the perfect outlet for you to connect with your feminine energy and enjoy some healthy play check outthese fun events on the horizon:
- Adult Dance & Fitness- HIH Empowered- All Black & Excellent (Music, Motown, and Maurice Chestnut)
The real flex in life is a calm, healthy, and unfuckwithable nervous system. This episode I dive into the benefits of slowing to heal and the importance of creating mental + physical space to connect with your body and your emotions. Slowing down to heal and feel has many mental and physical benefits, sometimes that can be contradicting to the modern lifestyle we live! Tune in to learn about the 9 major benefits for your body's internal systems when you slowdown, incorporate mindfulness, and healthy habits. Cheers to setting the tone for 2024 and creating habits that you can carry with you throughout the year.
This podcast, I’m speaking to you from the heart! What a year, Fall 🍂and Winter ❄️ are a time for reflection and inner work. Or maybe if you’re on the journey with me, you’ve probably been committed to the inner work for a while now. Consider this episode a little love letter from me to you, I’m grateful that this season has given me a little more permission to be still. As the days grow shorter and colder, enjoy the permission from the universe to stay in the house to dive into spiritual practices that encourage self-reflection, understanding and connection with yourself. Stretching is my major theme for 2023:1. Stretching to lay down your armor 🤺and become more vulnerable🧖🏽♀️.
- Stretching to lean into discomfort with compassionate curiosity 👩🏽🏫 ❤️🩹.This episode I dive into stretching in the 7 areas of wellness; physical, emotional, intellectual, social, environmental, and spiritual ♻️.
This episode I connect with Jeff Lester aka Jefe! He is a coach, spiritual and self development mentor of all things expanding consciousness. Jefe has been leading courses all around the world and training individuals in self development and spiritual arts for 8+ years now. Since 2014 Jeff has explored the world, studying and training extensively in practices ranging from yoga and meditation to shamanic ceremonial traditions. He has assimilated a catalogue of impactful life tools that bring people together with high vibes and deep connection to life. Jeff sees himself as a lifelong student and guide of practices that expand human consciousness. To date, Jeff has empowered 1000+ students in workshops, ceremonies, retreats and trainings all around the world. His brand, Jefe Living, creates community around meditation and coaching to support individuals on their journey and transformational process. His online community “Jefe Living Collective” is a platform that hosts more than a dozen of Jeff’s most popular courses and programs as well as weekly live yoga, breathwork classes and monthly workshops. You can join Jeff in yoga teacher trainings, workshops, and conscious events all around our beautiful Earth, inviting you into a deeper connection with Life and Spirit. I hope you enjoy this episode as we dive into how you can use mindfulness to change the trajectory of your life.
During this fire chat with Alanna Roberts, owner and founder of flower + moon skincare, we discuss how to achieve your skin goals by creating a routine that actually WORKS. As a licensed Esthetician, and certified Acne Expert, the 4 pillars of @alannalovesyourface Acne Skincare Secrets are skincare, gut health, liver health, and mental health. Alanna works with women who want to be holistically healthy and not reliant on a doctor's visit, women who want to learn their body’s and figure themselves out to help them get to the root cause of their acne in addition to offering skincare products. Breakouts happen but it helps when you’re in control of your lifestyle and so in touch with yourself can get to the root cause. The root of acne is connected to the nervous system, regulating your nervous system cannot only benefit your skin but every part of your life. Acne is a sign of an activated nervous system, tune in as we dive into skincare and the importance gut health, liver health, and a regulated nervous system.
🎉 Happy Anniversary to the Healthy Hotgirl Podcast, this episode I celebrate one year of creating and sharing tips to help you heal, be healthier and create a life that aligns with your authentic self. I reintroduce myself from a values standpoint and what feels like my truest north star, health & wellness. Together we explore the 7 areas of wellness: spiritual, emotional, physical, environmental, social, intellectual, and financial as well as how you can use your values to help you create sustainable and nourishing habits in each of these areas.
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The first 3 will receive a Starbucks gift card to get the week started ☕️💖
For all my mamas out there who feel a little lost sometimes or women that feel disconnected to your bodies, this episode is for you! I sit down with Janelle Kloske, a licensed and registered Occupational Therapist and Owner and CEO of Wana Mama LLC. Wana Mama is a Holistic Occupational Therapy Practice in Holland, Michigan providing functional rehabilitation that focuses on pelvic, abdominal and sexual health for women. Janelle has also studied Thai massage, Reflexology, and is a Reiki Practitioner! She enjoys adding in complimentary modalities with her clients while also providing group support and education to address various health and healing topics. She hosts an annual Wild Woman Retreat and is passionate about creating community and self care for women.
This episode I connect with Shekinah Kuhnly, Event Manager for Minneapolis Downtown Council, Owner of Soulful Events, and of course my boo and dear friend about how to cultivate an event that's warm, welcoming, soulful, and has the ability the bring people of communities together.
We also talk career transitions, venturing into entrepreneurship, and understanding more about the communities around us!
You can reach Shekinah at instagram.com/soulfulevents or soulfuleventllc@gmail.com or 313-258-3861.
In Sanskrit Prana is considered life-giving force, it fuels your spiritual expansion. Prana is seen as universal energy which flows in currents, in and around the body. Our bodies are energy keepers, we must learn to how to restore and reclaim Prana (life force) & feminine energy in our bodies. When this energy returns to the body it has the power to inspire our masculine energy to reinvent outer structures (roles, relationships, work and home life) in a more sustainable and life giving way. I share a little about my own journey working with Cathy Heller in 2022 a peak into the work we did to raise my energetic vibration to allow these shifts into my life.
May the Prana be with you as life ebbs and flows, may you lean inward to the ability to rediscover that you have access to a vast inner well of mind-body medicine that allow us to integrate our life experiences, be compassionate with ourselves, and create a life that allows us to inhabit our unique wholeness.
P.S. some goodbyes set you free ✨
May is Mental Health Awareness Month and this is a healing forward podcast; I share a glimpse inside my own personal journey, unpacking generational trauma in hopes that it helps you along your path of healing. Self awareness is something I’ve been familiar with, in addition to seeking to understand the root of my wounds. However self acceptance was not something I understood. This episode is about opening yourself up to pain without resisting it, accepting yourself unconditionally and holding yourself warmly just as you are!
Yoga means 'union' or 'connection'. In Sanskrit, the word 'yoga' is used to signify any form of connection. In this episode I share how yoga has brought so much connection to my life and how you can bring love, light, and intention beyond the yoga mat into all the things that you do, such as nourishing your body with food. Through Yoga I was able to meet and connect with Chef Oscar Moreno, who is the Executive Chef at MeXo Restaurant. Chef Oscar shares how he incorporates so much intention into crafting the MeXo menu to add a modern touch to the prehispanic food of Mexico. He highlights spirituality and intention through the agriculture process used to create ancestral cuisine to the current farm to table process. The intention he uses connecting to the earth through MeXo’s very own green house, creating a cultural experience through the monthly Chef Dinner Series, as well as sustainability through local sourcing to create a food experience that not only fuels the body but fuels the soul and the Grand Rapids community.
After a lifetime of seeking outside myself, I share a little about my journey inward to come home to my true self. I’ve been a season of deep healing and introspection, calling my power in from all the little places I lost it along the way. There’s nothing more beautiful than standing in your authentic power, I share 3 tips on how to create moments of solitude to connect with yourself and project your energy.
This episode I connect with Jordan D’Nelle, Sexual Health Educator and Intimacy Coach. Jordan actively works in the medical field as a Physician Assistant in addition to having her own podcast: Vaginas, Vulvas, and Vibrators while offering 1:1 coaching and a couple of signature programs like “Get the Sex You Desire”!!
We talk about our journey of understanding ourselves on a deeper level, breaking free from the societal norms of an alcohol obsessed culture, exploring what pleasure looks like for ourselves, and how that can vary for each individual. Whether you're single or in a relationship getting to know your wants and needs inside and outside of an intimate relationship is essential to creating and enjoying all the pleasure life has to offer you! Check out the Want, Will, Wont Worksheet she provides.
We also talk about the 5 Erotic Blueprints created by Jaiya Ma if you're interested in taking the Blueprint™ Quiz.
As I reflected on my experiences from 2022 there were some great lessons that have transformed my life for the better and I'd like to share them with you all; tune in to my top 10 lessons learned in 2022. Cheers to being better in 2023, I hope you enjoy.
This episode we connect with Ruby Mejia, Founder of Ruby Motion. She is a Yoga Instructor, Angel Guide, and Transformational Coach. Ruby shares her personal journey connecting psychology, movement, and spirituality to facilitate emotional movement through yoga to allow you to connect with your body, mind and soul. Ruby also shares her staple 3 daily practices that allow her to connect with herself and show up brighter in the world and 3 tips for you to start connecting with your spirituality.
I curate conversation around health healing and happiness. We explore the journey of becoming a healthier version of ourselves; mentally physically and spiritually. We then examine how that exploration cultivate space for our healing. We discuss the raw emotions and experiences through which we find our light, our self-love, and the power to create our happiness.