Welcome to this week’s episode, which is all about sharing other people’s stories, building community, and evolving with the creative process. I’m joined by Sophia Musoki, a Ugandan food blogger, podcast host, writer, and photographer. Her passion for food storytelling is palpable, in this episode she spreads her deep love for Ugandan food and culture.

Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform while you cook, clean, or create.

What’s in This Episode:

Sophia shares the behind-the-scenes of how her podcast, Our Food Stories, was developed and how it originally evolved from her recipe blog into a podcast highlighting what other Ugandans are cooking. Her podcast invites people from all over Uganda to share their food stories, recipes, and traditions. I highly recommend tuning into the podcast because the stories people share bring you right into their kitchens, traditions, and hearts. 

When it comes to feeling creatively blocked, Sophia’s process is to take a step back, take a digital detox, and reengage with slow activities. When she turns off her phone and dives into a novel by an African author, she returns to her work being able to see things in a new light. Now that her blog is no longer her primary focus, Sophia is rediscovering the pleasure of cooking and trying new recipes she finds on TikTok without feeling the outcome must be perfect.

Topics Covered:

Sophia’s explanation about how being creative is second nature to her and how creative thinking plays a part in her writing.

The behind-the-scenes of how Sophia created her podcast and how she is a creative vessel for sharing other people’s food stories from Uganda.

How Sophia’s podcast feels like the tradition of African elders sharing stories around a fire after dinner. This articleis where Sophia shares what her family’s Christmas Eve is like.

What it’s like to create something new after being creatively burnt out.

How stepping back to let other people share their stories sparked Sophia’s creativity, inspired deeper learning, and helped build community.

Sophia’s transition from cooking for her blog to cooking for herself. Cooking has become pleasurable again since she feels less pressure without having to test recipes and make them perfect.

We can’t wait to hear your thoughts, leave a comment below!

Eat Well,

xo Chef Carla

PS: Are you working on your visibility and expanding your presence on or offline this season? Maybe you want to start your own podcast or Substack? Join us inside The Content Retreat Collective

Join My Community:

Website

Pinterest

Instagram

Substack

Disclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only.

This week’s episode is a repost from my friend Jenna Knapp and her Dear Self With Love Substack. Note: This was not supposed to be a podcast. Jenna originally sent me a Google Form asking me to share my experience as a Dear Self With Love planner user. My intuition instantly wanted to respond to these questions, but instead of typing the answers out; I connected my computer to my microphone, put my headphones on, and hit record (and let’s be honest, did a few practice sessions).

I knew I wanted to use my voice, in a big and bright way that shows you who I am, imperfections and all. Visibility is not always easy for me despite being on two cooking TV shows including Chopped! on the Food Network. My comfort zone lies in interviewing others. This time, I decided to try the other side of the mic and answer Jenna’s questions. As you will hear, this is more than just a planner. It is a way to approach life and offers a deep connection to Jenna and her community.

Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform.

What’s in This Episode:

Jenna first asks me to share more about what I do. As a Food Stylist, Content Strategist, and Podcast Host, I talked about how I support my clients to see content creation as a dream world — a space to play and invent. I teach them to listen to their tiny whispers that come from inside them vs. seeing me as a marketing guru telling them what they should do. In my opinion, content is really energy. If you've ever experienced someone telling you that they "love your energy," it's exactly that! Creating the channel for your unique energy to be expressed.

Jenna invites me to share my personal definition of self-love. For me, it's layered and nuanced. It encompasses things that I wouldn't have answered, even just a few months ago. It's loving ALL the parts of me, including those that aren't perfect, get it wrong, and are experiencing feelings like deep grief. It's accepting all those parts so that I can show up to work, to create content from the most honest place possible.

Jenna wraps up with a future-based question — "How are you supporting your future 2025 self currently?" Deciding to use my voice and get vulnerable with Jenna's community (and you) is how I'm taking care of my future self presently. Being visible is something that I teach my 1:1 content strategy clients, participants of The Content Retreat, and members of my new Confident Content Collective. Recording these responses was me leaning into my future self, stepping into a new chapter of my own visibility. Curious, tell me in the comments, how are you leaning into your future self, what does it look like to step into their shoes?

Topics Covered:

My definition of self-love and how it’s changing through a challenging season

What’s my definition of content and how it can support you and your dreams

My journey with the Dear Self With Love Planner over the past two years

My two favorite parts memorables (as a way to connect with my kids) and mirror affirmations

Using the planner as a practice to end my months and cast out my future self

Writing the year ahead letter as part of my practice and forgetting the “special place” I put it

We can’t wait to hear your thoughts about this episode. Leave a comment below!

xo Chef Carla

PS: If these ideas and concepts around creating content from an aligned place interest you. I invite to join us live online for the preview of opening day of The Content Retreat Saturday 9/21/24 and if it’s aligned join us for the full experience Sunday 9/22/24.

Here is the Content Retreat Schedule (all times are EST)

Saturday 9/21/24

4 p.m.–4:30 p.m.: Welcoming circle: The Confident Content Framework

4:30 p.m.–5:30 p.m.: Connecting to Being Seen and Lucid Living with

Dulce Ruby: Artist, Spiritual Alchemist, and Modern Curandera

5:30 p.m.–6:30 p.m.: Breathwork for Activating Visibility with

Stephanie Pereira Lima: Soul Leader, Breathwork Guide, and Reiki Master 

6:30 p.m.–7 p.m.: Closing circle and wrap-up

Sunday 9/22/24

9 a.m.–-9:15 a.m.: Opening Circle & Cacao Ritual: Connecting to Your Why

9:15 a.m.–10:15 a.m.: The Content Mind Map & Aligned 90-Day Plan with

Meg Burton Tudman & Carla Contreras

10:15 a.m.–10:30 a.m.: Coffee break

10:30 a.m.–12:00 p.m.: Focused + Flow Sprint with feedback

12:00 p.m.–12:30 p.m.: Connection, sharing, and support 

12:30 p.m.–1:30 p.m.: Nourishing lunch & stretch break

1:30 p.m.–3 p.m.: Focused + Flow Sprint with feedback

3 p.m.–-3:15 p.m.: Coffee break

3:30 p.m.–4 p.m.: Closing circle and wrap-up

Join My Community:

Website

Pinterest

Instagram

Substack

Disclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only.

Welcome to this week’s episode of Show Up Fully! I’m joined by Danielle Cohen, the founder of Visibility Medicine and a creative brand photographer with a background in healing modalities, business, and accounting.

Get the Full Show Notes & Transcript here Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform. We can’t wait to hear what you think!

What’s in This Episode:

* First, I share the breakthroughs I had with Danielle while working together in her Visibility Medicine program (check it out below!). From there, we dive into Danielle’s professional journey.

* Danielle details how she weaves her multifaceted background into her business and how she became a brand photographer as a commitment to her YES. We chat about authenticity, how Danielle defines creativity, and her relationship to it through photography.

* Danielle also shares the importance of engaging the senses to support her creative process, plus her trifecta for navigating feeling stuck. 

* Danielle describes her creative journey as a perimenopausal woman and brand photographer — and stay until the end of the episode to hear about soul work as Danielle reads a quote from Clarissa Pinkola Estés.

Topics Covered:

* Carla’s connection to Danielle through her Visibility Medicine program 

* Danielle’s photography origin story and the power of authenticity

* Danielle’s definition of and relationship to creativity   

* Practices for cultivating and nourishing creativity

* A trifecta for navigating creative blocks and feeling stuck

* The power of making time for creativity and soul work

Resources Mentioned:

“I've seen women insist on cleaning everything in the house before they could sit down to write... and you know it's a funny thing about housecleaning... it never comes to an end. Perfect way to stop a woman. A woman must be careful to not allow over-responsibility (or over-respectabilty) to steal her necessary creative rests, riffs, and raptures. She simply must put her foot down and say no to half of what she believes she "should" be doing. Art is not meant to be created in stolen moments only.”― Clarissa Pinkola Estés

Eat Well,

xo Chef Carla

PS: If you loved this episode, please leave a review on Apple Podcasts and Spotify, or on your favorite podcast platform. I really appreciate your support!

Welcome to this week’s episode of Show Up Fully, for a Free Mindfulness & Mind Map Workshop. I’m joined by my guest and co-teacher, Meg Burton Tudman, a Holistic Life Coach, Reiki Master and Teacher, and yoga and meditation teacher with the intention of helping people honor their highest selves by aligning their mind, body, and soul. You can use this 30-minute workshop anytime you want some clarity.

Get The Full Show Notes & Purchase The Workbook

The Mindfulness & Mind Map workshop begins with a grounding practice to clear energy and get focused within the space. Next, we move into a vision exercise to help you honor what is important and aligned for you. From there, we transition into the first Mind Map, focused on creating three aspects of life important to you, and noting the language and desires around each. 

Then we tune into the second mind map, focused on action steps. Inspired by James Clear, we illustrate the smallest step possible you can take to bring your vision to reality, all in less than two minutes. The takeaway here is to identify resistance, check in daily, and then track and celebrate! 

Lastly, we incorporate a Heart Breathing exercise. This includes finding a song that resonates with you, visualization, and of course, deep heart breathing. How do you want to live your life, and what are the action steps that you want to take?  

Join me and Meg on today’s episode as we get clear about our heart’s desires with our Mindfulness & Mind Map Workshop, built to help you create and live a life that you love. Want to dive deeper? Purchase the Workbook

Topics Covered:

● Why Meg and I believe in the power of practical self-care

● What mind mapping is and how it’s a tool to reset 

● Getting grounded with three breaths 

● How to dive into our desires and find language for it 

● Limiting beliefs and how negative self-talk can impact action steps 

● Using your creativity to illustrate the word you wrote in your Mind Map

● A Heart Breathing exercise to get clear about how you want to feel and the steps to take forward 

xo Chef Carla

Welcome to this week’s episode of Show Up Fully! I’m joined by Alissa Alter, certified Pilates instructor and founder of Pilates For Your Privates. She’s a former Broadway performer, a podcast host, an author, and the co-founder and Content & Community of the media platform, pstprtm.com.

Get the Full Show Notes Here

In my conversation, Alissa — also called the Amy Poehler of vaginas — shares her mission to destigmatize people with vagina's experience and body and normalize the conversation. 

Alissa provides a LIVE demo to help you understand, Where Is Your Vagina Pointing? And highlights how her own physical recovery became the gateway to understanding both physical and emotional bodily responses.

Her energetic, yet educated approach around the topic of pelvic health serves as a reminder that we are our body’s best advocate. 

Alissa describes ways to support pelvic health and why showing up fully means acknowledging all parts of ourselves.

Topics Covered:

● A demo of Alissa’s pelvic floor practice

● How vagina alignment played a role in Alissa's physical recovery

● Dialogue with the body about pain

● How change capitalizes on neuroplasticity as part of the healing process

● Tools for when you don’t want to show up and how to be present with it 

● The power of normalizing conversations around advocating for yourself

Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform. Tag us @chefcarlacontreras and @alissaalter  to continue the conversation.

Eat Well,

xo Chef Carla

PS: Join The Nourishing Creativity Community on Substack. I am hosting my first Nourishing Creativity Retreat Saturday 10/28. Join us here

Welcome to this week’s episode of Show Up Fully! I’m joined by Patricia Pinto, co-founder of Lila Flow Yoga and Pilates Trainings. She’s also a Shaman Practitioner and full-time teacher of meditation, yoga, and pilates therapies

In my conversation, Patricia shares her rituals an how she practices resilience in the chaos of life. Patricia lets us in on various ways to give yourself grace when showing up is a struggle and highlights why it is essential to say ‘no’ when you need to and take the time to heal from within.

Her Shaman practices expose the layers we all have and allow for acceptance of the things we cannot change while empowering us to change the things we can.

Join me on today’s episode as Patricia describes ways to be more mindful and how to shift into a joyful mindset. Get the Full Show Notes Here

Topics Covered:

● Learning new things to find out what sticks

● What does ‘showing up’ mean for you?

● Why you need to take time for yourself

● The importance of aligning your thoughts and actions

● What happens when you look for one miracle every day

● Why it’s important to say ‘no’ and to understand how to protect your peace 

Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform. Tag us @chefcarlacontreras and @thenycyogini #showupfully to continue the conversation.

xo Chef Carla

PS: Listen to the Pilates Mat Training Journey Podcast here

"You need those places of sorrow, to carve out places where happiness can live.” — Victoria Granof

Welcome to this week’s episode of Show Up Fully (now Nourishing Creativity) where repeat guest Victoria Granof, a food creative and visionary, sheds light on darkness, embracing sadness, and sharing her philanthropic spirit.

Victoria teaches us how to reframe our perspective on the darkness in our lives. After all, you can only see the stars in complete darkness. This is an episode to tuck in your back pocket when you need the reminder.

Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript here.

In This Episode:

Cooked purslane, a succulent weed with energetic qualities for survival

Health benefits of dandelion tonic and other herbal medicines

Philanthropy through World Central Kitchen to help feed Ukraine

Anger gives us energy, it takes the darkness to see the stars

Mistakes bring us to the truth. Victoria’s previous episode here

Listen on iTunes + Spotify Tag us @chefcarlacontreras and @victoriagranof to continue the conversation.

Create Well,

xo Carla

PS: Substack curious? Listen to the podcast episode about building your new digital home on Substack. Join the Build Your Rising Substack Accelerator to share your creative projects and work in the world. Create, Launch, & Grow Your Substack

Disclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only.

This episode has been six months in the making. There have been a number of things that have happened in the past year, including two health scares, that required me to pause and shift my focus to my health and my family. 

So much of my identity has been wrapped up in posting on Instagram and sharing with my community, but when my health wasn't there, showing up became almost impossible except for my brands and 1:1 clients.

Lately, I’ve been leaning into self-sourcing and letting myself move through these experiences without adding on the extra layer of content creation, unless it feels totally aligned.

Get the Full Show Notes & Journal Prompts

Topics Covered:

Moving through the feelings that come up when you’re visible in your brand 

The tools I’ve been relying on to navigate uncertainty 

Realizing where I was living out of alignment with my authentic self 

Learning to love the magic and the hot mess (and everything in between) 

What showing up means to me during this season of my life

Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast

Eat Well,

xo Chef Carla

PS: Curious about my Health Coach journey? Get a free classes in this this episode

Disclaimer: I am a professionally trained chef and certified holistic health coach; I am also Nutritious Life certified. I am not a nutritionist or RD. I am not a doctor or qualified healthcare professional.

The information contained on this site is my opinion based on research and personal experience unless otherwise stated and should not be substituted for qualified medical advice.

Health-related information is in no way intended to diagnose, prevent, treat, or cure any medical or other condition.

Always seek the counsel of a qualified medical practitioner or other healthcare providers for an individual consultation before making any significant changes to your diet and lifestyle or to answer questions about specific medical conditions.

There may be affiliate links used on this site. I only promote products that I LOVE. Thank you for supporting my Latinx & Women-Owned small business!

Welcome to this week’s episode of Show Up Fully where Rachael Muller, a virtual CEO for service-based CEOs, shares how she coaches others to show up fully in their business.

“Set Instagram aside and be comfortable in your own journey. You don’t have to accomplish everything today or even in the next six months. You are building your business for the long term and deserve to check in with yourself.”

Get The Full Show Notes & Transcript 

Topics Covered:

● Showing up for yourself and why

● Focus on your own journey and being comfortable

● Operating in you zone of genius

● All or nothing mentality as an entrepreneur

● Lean into checking in with yourself

Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform.

I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag us @itscarlacontreras + @hey.rachael on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast

Eat Well,

xo Chef Carla

PS: Want to learn about becoming a Health Coach? Listen to this episode here

Welcome to this week’s episode of Show Up Fully where Tammy Faulds, enlightens us on sitting with our feelings and inviting them to the table. "This does suck right now, I am here for you." 

Tammy helps us talk to our heart in a way we haven’t thought of before and gives us the space to do it on our own time, and hopefully share with someone we trust. “Your heart is broken, you are not broken.”

We learn grief exists on multiple different playing fields in several interconnected emotions. 

We experience different losses: death, heartbreak, losing a job, adjusting our routine, hopes and dreams, etc. As anger and sadness roll in, so do anxiety, disappointment, and happiness. 

The most important thing we can do is be aware of the grief and accept it for what it is. "Hi, what are you here to teach me, let's walk this path together."

FULL SHOW NOTES + TRANSCRIPT 

Topics Covered:

● Grief exists in 40 different losses

● Showing up for your friends and family members in moments of grieving

● What is grief? Get Tammy’s Coping with Grief Workbook

● Healing begins with awareness and acceptance of what you’re grieving

● Multiple conflicting emotions simultaneously How We Feel App

● How to process the ugly side of grief

● How to sit with your feelings and share with someone you trust

I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag us @chefcarlacontreras + @innertravelcoach on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast

Eat Well,

xo Chef Carla

PS: Want to learn about becoming a Health Coach? Listen to this episode here

I can’t wait for you to LISTEN to this podcast with Melissa Cassera. Put your headphones on and listen now!

Melissa Cassera is a Professional Screenwriter and Award-Winning Publicity & Content Strategist with a 15+ year track record of helping businesses create an Obsessed® fan base for their work.

Melissa goes deep into what BTS of a screenwriter looks like, including rejection. She also teaches us about, “pleasure breaks.” If you want to create your own practice, get her 30 day workbook here

“What do I find pleasurable that isn't in relation to my work? …Be playful about it, try and test (out) some different things. And then once you know what you like… schedule what I call, “pleasure breaks” into your day every day, these are 15 minute sometimes longer.” — Melissa Cassera

Journal Prompts & Full Show Notes 

1. What activities do you find pleasurable? Hint: Some of mine are drinking hot tea, meditating, pulling tarot cards, drinking cacao and riding my Peloton bike.

2. Schedule in time to create pleasure breaks in your day. Need ideas? Grab Melissa’s workbook!

3. Do you need support? A friend or accountability buddy send them a text or call them.

I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag us @itscarlacontreras + @melissa.cassera on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast

Eat Well,

xo Chef Carla

PS: Want to learn about becoming a Health Coach? Listen to this episode here

“Alexa, what’s Lizzo’s new show called?”

After watching Lizzo’s Big Grrrls on Amazon Prime, my self-care has changed completely. I am showing up for myself in how I dress, my makeup, styling my hair, and nails. I feel at home in my body for the first time in a long time.

Lizzo’s show inspired the creation of my Expansion Practice to help you show up for yourself, feel at home in your body, and empower yourself to be everything you already are! I created an Expansion Practice around this energy. I would love for you to listen.  

FULL SHOW NOTES & TRANSCRIPT 

Journal Prompts:

1. What was your upbringing with food? What was your primary care takers (cultural, societal, economic) relationships with food?

2. How did that influence your relationship with food as a child, teenager, and adulthood?

3. What’s your current relationship with food, eating, and your body? Have you have any rock bottom moments?

Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast

Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform. Please rate, review and subscribe.

Eat Well,

xo Chef Carla

PS: I mention Sakara Life Meals: Believe it or not recipe testing and food styling all day does not always lead to meals in the fridge, sometimes its just sugar cookies, like I tested this past week for a client. Ordering Sakara two days a week is one of my forms of self care, next week there will be 25% off starting 11/17 use the code XOCHEFCARLA

Welcome to this week’s episode! We are learning about using breathwork as a tool to move through creative blocks. I am joined by Stephanie Pereira-Lima, an Intuitive Healer, Soulful Leader, Breathwork Guide, and Reiki Master. She works intimately with spiritual women & emerging lightworkers in awakening their soul purpose so they can create a life that is led by their soul and rooted in freedom, abundance and joyful service. 

Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform.

What’s in This Episode:

Steph first gives us her definition of creativity which she believes is, “the physical manifestation of someone's soul essence.” I ask her to explain to us deeper about what she means. “I see every individual as a soul, meaning the part of us that is very much all knowing, all loving… it's really that light that they have. It's that sense of joy, that sense of love.”

Steph shares her creative process and how she drops into flow to find her center which may include: Stretching, movement like ecstatic dance, changing up her environment, and using time blocking in order to create a container to create. She dives into what it means to integrate masculine and feminine energies (all human have both) in the creative process to create containers in order to create flow and structure.

Steph talks about how transformational breathwork is. She defines it, “Breathwork is an active meditation practice. We are dynamically engaging our breath in a rhythmic pattern. And I specifically guide, it's called a three part breath. You breathe through the mouth the entire time… a lot of people describe it as 10 years of talk therapy in one session, and just that process of hyper oxygenating the body, we're tapping into the subconscious mind.”

Topics Covered:

Steph’s definition of creativity and the role of the "soul essence.”

How Steph’s journey has evolved from corporate leader to spiritual leader.

She shared how breathwork and how it can help with creative blocks and spiritual awakening.

Integrating masculine and feminine energies (all human have both) in the creative process.

Steph shares about overcoming the challenges of being visible and sharing one's authentic voice.

The importance of self-healing and connecting within, rather than looking for external validation.

We can’t wait to hear your thoughts about this episode. Leave a comment below!

xo, Chef Carla

PS: Sign up for Stephanie’s 3-month online experience, Journey Deep Within Save $100 by mentioning this podcast episode in your application. I support her work 100%. Ask me any questions via email or DM me on Instagram @chefcarlacontreras

PPS: Interested in The Content Retreat? Join us + learn more here

Disclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only.

This podcast episode is about my mission and story of working for non-profits.

Full Show Notes + Transcript

Ways to Giveback:

1. Give your time, donate services, or volunteer.

2. Instagram: Share in stories, create a donation sticker, or create a 30 day donation.

3. Invest one time or set up a reoccurring donation.

I am excited to hear your thoughts! Listen on ITUNES + Spotify

Some of my favorite non-profits:

CCACP

WSACH

No Kid Hungry

World Central Kitchen (see Victoria Granof’s highlight Ukraine)

Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast

Eat Well,

xo Chef Carla

PS: Curious about my Health Coach journey? Listen to this episode

This podcast episode is about refilling your taza (cup). Learn how I became a food stylist, why I started this podcast, and why I work with Tadin Tea & Herb Co, a brand that literally fills my cup to the brim!

This month (September through October) is Hispanic Heritage month, I share about my culture, my background as a Latina woman and how I continue traditions with my kiddos.

I also share my new Ebook Refill Your Taza (Cup) with Tadin Tea & Herb Co. DOWNLOAD YOUR COPY I can’t wait for you to see it! It filled my heart to create it.

FULL SHOW NOTES + TRANSCRIPT + SHOP THE TEAS

Journal Prompts:

1. What refills your cup?

2. What makes you whole?

3. Get out your calendar. When can this be scheduled?

4. Do you need support in making that happen?

I am excited to hear your thoughts! Listen on ITUNES + Spotify

Please tag us @itscarlacontreras & @tadintea on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast

Eat Well,

xo Chef Carla

PS: Curious about my Health Coach journey? Listen to this episode

This podcast episode is deep dive into the process behind making time, space, energy, and resources for you to create the life of your dreams. Sometimes we get so wrapped up in the details that we can’t even see how things are possible for us!

Below are some journal prompts for you to make these dreams a reality for you, perhaps that includes becoming a health coach?

Journal Prompts + Full Show Notes

1. What do you want to create most right now?

2. How can you create time, space, energy, and resources in your life to make that happen? If money is part of this, listen to this episode about co-creating with money 

3. Get out your calendar. When can this be scheduled? 

4. Do you need support in making that happen?

I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast

Eat Well,

xo Chef Carla

PS: Curious about my Health Coach journey? Listen to this episode.

The Institute for Integrative Nutrition: This program has been revamped and is brand new as of Spring ‘22. Learn from 95+ visiting faculty, coaches, and guides. Be empowered to find the diet and lifestyle practices that work for you. Understand how to coach others to experience personal transformation. Find balance in all areas of your life.

Sign for your Free Class Plus receive my alumni discount on your tuition. Email me directly for your bonuses hello@carlacontreras.com

Note: I am a proud affiliate of IIN, I receive a small percentage of the sales. I appreciate your support of my small Latinx & women owned business.

I can’t wait for you to LISTEN to this podcast with Jake Hunt. Put your headphones on and listen now! Jake is the managing partner of Windy Brow Farms, a diversified farm, orchard, bakery & creamery in Northwestern NJ.

He runs this business along with his parents, tackling the unique challenges that come with all family businesses, and those that impact small farms in rural communities in a state that isn’t necessarily known for being “rural”. 

Living out & proud, Jake struggles to find the balance between being an advocate & outspoken voice in the community, while running a successful business in a traditional, often hyper-conservative community in an otherwise blue state.

There are so many gems and delicious quotes in this podcast like these: Get the Full Show Notes + Transcript

“I chose to make this my life, I chose to love it… maybe not even minute of it but there have been sacrifices that make it all worth it.”

“I chose to show up by being a steward of the land, (and) I chose to make it my purpose to feed people.”

“Get outside, breath in, walk around fields, enjoy nature, eat an apple, and take in the view.”

“If (people) see tolerance in the space that we are creating in this corner of New Jersey, that is very red… then maybe they will be more tolerable and respectful in their own lives.”

“It’s about giving someone the gooey ganache brownie that gets them through their day.”

“You grow up queer without being able to put I into words or without being able to express yourself, that gives you a thick skin.”

“We all have trauma…recognize it, don’t suppress it, but (also) don’t let it ruin your life.”

I am excited to hear your thoughts!

Please tag us @itscarlacontreras + @windybrowfarms on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast

Eat Well,

xo Chef Carla

PS: Curious about my Health Coach journey? Listen to this episode

In this episode I talk about a letting go practice (inspired by my Spiritual Mentor, Veena Saraswati) that I taught my content creation client Jenna Knapp.

You can read Jenna’s story about this practice and sign up for her emails + learn about her self study course The Mental Wealth Method learn more here

Journal Prompts + Letting Go Practice:

1. What do you want to let go of?

2. Listen to the Letting Go Practice + Meditation Album here

3. If you feel called, journal after the practice.

I am excited to hear your thoughts! Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast

Eat Well,

xo Chef Carla

PPS: Are you an entrepreneur or small business and want to work on your content creation strategy? Let’s work together

In this short four minute Podcast Snack episode, I read the quote above by Isabelle Dias and I invite you apply this to your life. This quote was in Isabelle’s newsletter.

Isabelle Dias is a Digital Marketing Strategist converted into Personal Development Specialist and Content Creator. Isabelle is known for her bubbly personality and inspirational yet practical takes on personal development.

Full Show Notes & Transcript: Click here

Journal Prompts:

1. What is rest, how do you define rest? What does resting look and feel like to you?

2. What would it be like to Show Up Fully for resting and recharging?

3. Do you need support in making that happen? Who can you count on? A friend, coach, therapist, or your community?

Isabelle also has incredible journal prompts & more on Pinterest

I am excited to hear your thoughts! Please tag me @itscarlacontreras & Isabelle @isabelledias on Instagram so we can continue the conversation with you. 

Eat Well,

xo Chef Carla

PS: Curious? Learn more about the Poppy Content Lab here

Disclaimer: I am a professionally trained chef and certified holistic health coach; I am also Nutritious Life certified. I am not a nutritionist or RD. I am not a doctor pr qualified healthcare professional. The information contained on this site is my opinion based on research and personal experience unless otherwise stated and should not be substituted for qualified medical advice. Health-related information is in no way intended to diagnose, prevent, treat, or cure any medical or other condition. Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your diet and lifestyle or to answer questions about specific medical conditions.

This podcast episode is Day Five & the wrap up of the Show Up Fully Five Day Challenge. This challenge is going to stay up: You can sign up for the challenge and get the Show Up Fully Workbook & Journal here

In this episode I talk about what Water means to me and all the different ways that we use water in our lives including rituals like bathing, showering, and swimming.

I give you a challenge to fill a big glass of water and to chug it when you wake up in the morning.

Full Show Notes, Journal Prompts, & Transcript Head to the Workbook & Journal here

I am excited to hear your thoughts! Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast

Resources:

1. Listen to Day 1 here

2. Listen to Day 2 here

3. Listen to Day 3 here

4. Listen to Day 4 here

Eat Well,

xo Chef Carla

PS: I just launched the Show Up Fully Community & Membership. I would love to have you join me learn more

Disclaimer: I am a professionally trained chef and certified holistic health and life coach; I am also Nutritious Life certified. I am not a nutritionist or RD. I am not a doctor or qualified healthcare professional. The information contained on this site is my opinion based on research and personal experience unless otherwise stated and should not be substituted for qualified medical advice. Health-related information is in no way intended to diagnose, prevent, treat, or cure any medical or other condition. Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your diet and lifestyle or to answer questions about specific medical conditions.

This podcast episode is Day Four of the Show Up Fully Five Day Challenge. You can sign up for the challenge and get the Show Up Fully Workbook & Journal here

In this episode I talk about what Mindfulness means to me and using a simple breath to bring presence and ground you during your day.

I give you a challenge to find a movement to take a deep breath like before you get out of bed, before you brush your teeth, or during a stressful moment during your day.

Full Show Notes, Journal Prompts & Transcript: Head to get the Workbook & Journal here

Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast

Resources:

1. Listen to my podcast about the calming loving kindness affirmation to use in stressful times here

2. Listen to my conversation with my Reiki mentor Valerie Oula about fining beauty everywhere here

3. Listen to my conversation with Adrianna Naomi about working with a full cup here

Show Up Fully Challenge Episodes:

1. Listen to Day 1 here

2. Listen to Day 2 here

3. Listen to Day 3 here

4. Listen to Day 4 here

Eat Well,

xo Chef Carla

PS: I just launched the Show Up Fully Community. I would love to have you join me learn more

Disclaimer: I am a professionally trained chef and certified holistic health and life coach; I am also Nutritious Life certified. I am not a nutritionist or RD. I am not a doctor or qualified healthcare professional. The information contained on this site is my opinion based on research and personal experience unless otherwise stated and should not be substituted for qualified medical advice. Health-related information is in no way intended to diagnose, prevent, treat, or cure any medical or other condition. Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your diet and lifestyle or to answer questions about specific medical conditions.

This podcast episode is Day Three of the Show Up Fully Five Day Challenge. You can sign up for the challenge and get the Show Up Fully Workbook & Journal here

In this episode I talk about what Movement means to me and moving your body in a way that supports you. I give you a challenge to find a movement practice that works for you, this can be as little as 1 minute!

Journal Prompt:

1. What does Movement mean to you?

2. For more head to the Workbook & Journal here

I am excited to hear your thoughts! Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast

Resources:

1. Listen to my podcast about my Pilates Journey & Real Life Positivity here

2. Listen to my conversation with Neuroscientist Dr. Naza Nalani here

3. Listen to my conversation about having resistance with movement here

Show Up Fully Challenge Episodes:

1. Listen to Day 1 here

2. Listen to Day 2 here

3. Listen to Day 3 here

4. Listen to Day 4 here

Eat Well,

xo Chef Carla

PS: I just launched the Show Up Fully Community & Membership. I would love to have you join me learn more

Disclaimer: I am a professionally trained chef and certified holistic health and life coach; I am also Nutritious Life certified. I am not a nutritionist or RD. I am not a doctor or qualified healthcare professional. The information contained on this site is my opinion based on research and personal experience unless otherwise stated and should not be substituted for qualified medical advice. Health-related information is in no way intended to diagnose, prevent, treat, or cure any medical or other condition. Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your diet and lifestyle or to answer questions about specific medical conditions.

This podcast episode is Day Two of the Show Up Fully Five Day Challenge. You can sign up for the challenge and get the Show Up Fully Workbook & Journal here

In this episode I talk about what Deep Nourishment means to me and finding pleasure in food. I give you a challenge to find a moment to sit down and find pleasure in eating. Bonus: Take a deep breath when you sit down.

Full Show Notes + Journal Prompts: Head to the Workbook & Journal here

Show Up Fully Challenge Episodes:

1. Listen to Day 1 here

2. Listen to Day 2 here

3. Listen to Day 3 here

4. Listen to Day 4 here

I am excited to hear your thoughts! Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. 

Eat Well,

xo Chef Carla

PS: I just launched the Show Up Fully Community. I would love to have you join me learn more

Disclaimer: I am a professionally trained chef and certified holistic health and life coach; I am also Nutritious Life certified. I am not a nutritionist or RD. I am not a doctor or qualified healthcare professional. The information contained on this site is my opinion based on research and personal experience unless otherwise stated and should not be substituted for qualified medical advice. Health-related information is in no way intended to diagnose, prevent, treat, or cure any medical or other condition. Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your diet and lifestyle or to answer questions about specific medical conditions.

Welcome to this week’s episode! We’re deep-diving into the creative mindset and returning to being seen after years of creating behind the scenes. We’ll also share a brilliant practice to help you move through creative blocks. I am joined by Dulce Ruby, an international artist and herbal alchemist who creates artworks and tools to awaken and activate people to their dream realities. She had over 1 million people as part of her community on Instagram until she was hacked and started her new account. 

Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform.

What’s in This Episode:

Dulce first gives us her definition of creativity, which she believes is magic. “The eminence of what is desiring to be birthed through an individual at a given moment. It’s what fulfills, fills, and breathes life into you, and how can you breathe that into the world? Creativity is who you are, materialized into this plane of existence, the 3D material, physical.”

Dulce shares her current relationship with creativity, stating that she consistently pours magic into the world and that her creativity is intertwined with her day-to-day life. She also shares that her creativity has been stunted, halted, or hidden as she worked through creating projects behind the scenes including leading a World Peace Tour and creating Despierta, which was meant to be a downloadable antidote for what aches the human mind, body, and soul.

Dulce talks about coming back to sharing her creations, “I feel like, as I was hiding myself and my creations, more than people who were used to, I guess seeing me and seeing my work and seeing my words and feeling and just nourishing their souls and trying to say that not in an egotistical way but being able to receive my love and my outpouring and my magic, my creativity, and being able to utilize that as a healing modality for themselves.”

Topics Covered:

Dulce’s expansive definition of creativity and how creativity is part of everyday life. 

How Despierta was founded to create an accessible offering to her community. 

Nourishment as a part of the creative process and how drinking tea can be a way to connect with yourself.

Dream, sleep, and awaken, a philosophy that guides Despierta’s and Dulce’s work. 

Dulce’s energy is contagious! She talks about how she builds playfulness into her life. 

Dulce shares her process visualization practice for overcoming creative blocks and allowing more creative flow into her life.

We can’t wait to hear your thoughts about this episode. Leave a comment below!

xo Chef Carla

PS: Use the code ChefCarla10 to save on Despierta + Dulce’s course Lucid Living. Note: I am an affiliate of Dulce Ruby’s programs Lucid Living and Despierta. I support her work 100%. Ask me any questions via email or DM me on Instagram @chefcarlacontreras

PPS: Interested in The Content Retreat? Join us + learn more here

Join My Community:

* Website

* Pinterest

* Instagram

* Substack

This podcast episode is Day One of the Show Up Fully Five Day Challenge. You can sign up for the challenge and get the Show Up Fully Workbook & Journal here

In this episode share what the Show Up Fully Method is: Rest, Deep Nourishment, Movement, Mindfulness, and Water. I also share how it started. I give you a challenge to find a moment of rest in your day.

Full Show Notes + Journal Prompts: Head to the Workbook & Journal here

Show Up Fully Challenge Episodes:

1. Listen to Day 1 here

2. Listen to Day 2 here

3. Listen to Day 3 here

4. Listen to Day 4 here

I am excited to hear your thoughts! Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you.

Eat Well,

xo Chef Carla

PS: I just launched the Show Up Fully Community. I would love to have you join me learn more

Disclaimer: I am a professionally trained chef and certified holistic health and life coach; I am also Nutritious Life certified. I am not a nutritionist or RD. I am not a doctor or qualified healthcare professional. The information contained on this site is my opinion based on research and personal experience unless otherwise stated and should not be substituted for qualified medical advice. Health-related information is in no way intended to diagnose, prevent, treat, or cure any medical or other condition. Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your diet and lifestyle or to answer questions about specific medical conditions.

In this short four minute Podcast Snack episode, I read the quote by Jim Curtis and I invite your apply this to your life. This is Jim’s morning affirmation in his book The Stimulati Experience. 

Jim Curtis is the Chief Revenue Officer, Head of Brand and Head Coach at the Institute for Integrative Nutrition (IIN). He has been a wellness pioneer for the last 20 years, helping to develop WebMD, Everyday Health, Remedy Health, HempVet and Modrn Sanctuary. 

Full Show Notes, Journal Prompts & More: Click here

If you want to go further & need more support get the Free Show Up Fully Journal & Challenge here

I am excited to hear your thoughts! Please tag me @itscarlacontreras & Jim @jimcurtis1 on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast

Eat Well,

xo Chef Carla

PS: Curious about my Health Coach journey? Listen to this episode

This podcast episode is deep dive into the process behind me recommitting to my physical health. I talk about my smoothie prep routine & I also share about my love of Brodo bone broth and how it’s the ultimate fast food when I make my Green Smoothie Soup.

I share my struggle with my movement and how I see it as a lesson in compassion and empathy for myself and for others. I then lean on the question of, “how can I support myself though this?”

This realization was in aligned with The Institute for Integrative completely revamping their program that I completed online back in 2010. I decided that it was the prefect time to re-do the program. Health and wellness has change so much in the last 12 years.

I am excited to go on the journey and rediscover what I feel in love with the IIN program. I also chat about the 5/5 Method which has now become the Show Up Fully Method: Rest, Deep Nourishment, Movement, Mindfulness, and Water.

FULL SHOW NOTES, JOURNAL PROMPTS, FREE CLASS: 

https://www.carlacontreras.com/podcast/episode-62-having-deep-compassion-for-your-healing-journey-health-coaching-training-with-the-institute-for-integrative-nutrition

Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast

Eat Well,

xo Chef Carla

PS: Curious about becoming a Health Coach? Listen to this episode.

PPS: Download my new book, Collagen A Love Story inside you'll find 20 Beauty Food Recipes: Smoothies, Drinks, Soup, and Sweet Treats Download your Free Copy

I can’t wait for you to LISTEN to this podcast with Sofia Adler. Put your headphones on and listen now!

Sofia Adler is an astrology consultant who demystifies astrology so you can co-create with the stars, and design a unique, authentic life with ease. Sofia interprets astrology into actionable insights and practical, tangible steps for her clients.

Sofia shares what Showing Up her means to her. “For me, it’s tuning inwards, it is the opposite of what I think people and expect when they hear the words Showing Up.” 

There are so many gems and delicious quotes in this podcast like this one:

“Monday is a day for nourishing yourself, for moving slow, for being introspective and tending to your emotional world.”

Full Show Notes & Transcript: 

https://www.carlacontreras.com/podcast/loving-yourself-tuning-inwards-with-astrologer-sofia-adler

Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast

Eat Well,

xo Chef Carla

PS: Curious about becoming a Health Coach? Listen to this episode.

PPS: Download my new book, Collagen A Love Story inside you'll find 20 Beauty Food Recipes: Smoothies, Drinks, Soup, and Sweet Treats Download your Free Copy

This is a quick podcast episode about moving through stress, fear, and anxiety. I use Insight Timer with my kids. We found one called, The Tale of the Mysterious by Reuben Lowe. It’s a 10 day journey for kids (and kids at heart) to realize that they can control connect with their breath and body in order to calm down.

This is a powerful practice of sitting with our emotions and moving them. The “mist” is scary thoughts that we all have. It was a powerful experience to go through with both of my children and we revisit it often because we all need reminders that the mist is not real and that we can create calm by connecting to our breath and bodies.

Full Show Notes, Journal Prompts & Transcript:

https://www.carlacontreras.com/podcast/moving-through-stress-anxiety-and-fear-with-marcella-lee

Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast

Eat Well,

xo Chef Carla

PS: Curious about becoming a Health Coach? Listen to this episode.

PPS: Download my new book, Collagen A Love Story inside you'll find 20 Beauty Food Recipes: Smoothies, Drinks, Soup, and Sweet Treats Download your Free Copy

Disclaimer:

1. I am a professionally trained chef and certified holistic health coach; I am also Nutritious Life certified. I am not a nutritionist or RD. I am not a doctor or qualified healthcare professional.

2. The information contained on this site is my opinion based on research and personal experience unless otherwise stated and should not be substituted for qualified medical advice. Health-related information is in no way intended to diagnose, prevent, treat, or cure any medical or other condition.

3. Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your diet and lifestyle or to answer questions about specific medical conditions.

This podcast episode is about my routine of saying part of the Loving-Kindness Meditation as an affirmation while driving my kids to school in the morning to create calm & ease. I have been saying this affirmation with them for the last three years.

I learned it via Kait Hurley on the Kait Hurley App which includes movement and mediation. Kait learned this ancient practice of Loving-Kindness from her teacher Kimberly Carson, they have an 8-week meditation course in Kait’s app.

The morning ritual of saying part of the Loving Kindness Meditation as an affirmation with my kids has gained an extra special meaning throughout the pandemic and times when the world is hurting. And when we are having our own challenges as humans and a family.

The affirmation is always with us to guide us home to each other. When we say this as the sun peaks into the car, we are 100% present and calm, even if it’s just for that moment.

Note: You can say also say Loving-Kindness for your community, your country, and the world.

Full Show Notes & Journal Prompts: 

https://www.carlacontreras.com/podcast/the-calming-affirmation-to-use-during-stressful-times

Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast

Eat Well,

xo Chef Carla

PS: Curious about becoming a Health Coach? Listen to this episode.

PPS: Download my new book, Collagen A Love Story inside you'll find 20 Beauty Food Recipes: Smoothies, Drinks, Soup, and Sweet Treats Download your Free Copy

This podcast episode is deeply personal. It’s about healing my body after the two emergency c-sections of both my children less than 16 months part.I also include my Pilates Mat Training journey with Patricia Pinto of Lila Flow. It completely shifted the view my body and healing.

FULL SHOW NOTES & TRANSCRIPT: 

https://www.carlacontreras.com/podcast/episode-58-real-body-positivity-my-pilates-mat-training-with-carla-contreras

Journal Prompts:

1. Are you comfortable and at home in your body?

2. What could you make you feel more comfortable and at home in your body?

3. Do you need support in making that happen?

I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast

Eat Well,

xo Chef Carla

PS: Curious about becoming a Health Coach too? Listen to this episode

PPS: Download my new book, Collagen A Love Story inside you'll find 20 Beauty Food Recipes: Smoothies, Drinks, Soup, and Sweet Treats Download your Free Copy

I can’t wait for you to LISTEN to this podcast with Blair Badenhop. Put your headphones on and listen now! Blair is a global Brand & Messaging Strategist with over a decade of experience supporting entrepreneurs and small businesses. She is also a fellow podcaster, and the co-founder of pstprtm. She is my branding mentor and has helped me transform my brand through her program Your Wellness Brand. 

There are so many gems and delicious quotes in this podcast like this one: “If you are feeling… misalignment within and you're feeling like you are trying to put your ideal-self forth into your business, like I should look like this or I should be doing it this way…that’s always a sign that something is not quite aligned.”

Full Show Notes & Transcript:

https://www.carlacontreras.com/podcast/blair-badenhop

I am excited to hear your thoughts! Let’s continue the conversation on IG @itscarlacontreras & @blairbadenhop

Eat Well,

xo Chef Carla

Eat Well,

xo Chef Carla

PS: Curious about becoming a Health Coach? Listen to this episode.

PPS: Download my new book, Collagen A Love Story inside you'll find 20 Beauty Food Recipes: Smoothies, Drinks, Soup, and Sweet Treats Download your Free Copy

In this short three minute Podcast Snack episode, I read the quote above by my friend Shanika Graham-White and I ask your apply this to your life. This podcast was inspired by post I saw in Shanika’s blog. It was about her healing journey. You can read the full post, My Road to Healing to Wholeness here

Shanika is a self-taught cook and baker, food stylist, recipe developer and author. She desires to help others turn the ‘little’ that they have into something magical—great food! On her blog and in her book, Orchids + Sweet Tea, you will find everything from dairy-free to gluten-free to vegan to classic faves!

Full Show Notes & Transcript:

https://www.carlacontreras.com/podcast/shanika-graham-white

Journal Prompts: Spend 5-10 minutes

1. What does healing mean to you?

3. Who are the people and things that you lean on to support your healing journey?

4. Who is the person that you were created be? How do they serve the world with their gifts? What does it feel like to be them?

I am excited to hear your thoughts! Let’s continue the conversation on IG @itscarlacontreras & @orchidsnsweettea_

Eat Well,

xo Chef Carla

PS: Curious about becoming a Health Coach? Listen to this episode.

PPS: Download my new book, Collagen A Love Story inside you'll find 20 Beauty Food Recipes: Smoothies, Drinks, Soup, and Sweet Treats Download your Free Copy

This quick under 10 minute podcast episode is behind the scenes of my social media break, my handle change, and my new e-book, Collagen A Love Story.

FULL SHOW NOTES: 

https://www.carlacontreras.com/podcast/social-media-breaks-handle-changes-creating-space-for-creativity

Journal Prompts:

1. What would it feel like to tale a break from social media and consuming content to “hear your own voice?”

2. Are you Showing Up the way you want to on social media (or in Real Life). If not, how do you want to Show Up?

3. What would you do with the time you spent offline? Write a book, finish that project, connect with people in your life?

I am excited to hear your thoughts!

Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast

Eat Well,

xo Chef Carla

Eat Well,

xo Chef Carla

PS: Curious about becoming a Health Coach? Listen to this episode.

This week’s episode is about empowering you to share who you uniquely are in your creative process. I’m joined by Meagan Williamson, a Pinterest marketing expert, certified business coach, trained psychologist, and mom based in Canada. 

Get the Full Show Notes & Transcript here. Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create.

What’s in This Episode:

This episode will leave you inspired to embrace how you create based on the season of life (and business) you are in. In our conversation, Meagan shares her approach to coaching and working with creative blocks by looking beyond the surface level of why you may not be sharing on social media.

Meagan shares that she can’t force herself to be creative. When she does have the energy she does massive brain dumps. She looks across what’s trending in other industries and brainstorms about her unique take on ideas, a tutorial that might help someone, and or answer a question she is getting asked by her community.

Meagan leaves us with advice: To not fall for viral get-rich-quick tactics using Pinterest but instead to focus on slow and consistent growth. She talks about this in terms of focusing on eating greens like steamed broccoli vs. cheese pizza. It’s not sexy but she will help you with sustainable growth and long term results.

Topics Covered:

Meagan’s experience with a leadership exercise in high school and how that shaped her view of creative thinking.

What it’s like to be creative in other areas of your life such as how you dress, work, and define the world. Meagan enjoys creative hobbies like gardening and being in nature. 

Stop trying to be other people on social media, be yourself, she calls it, “Meaganizing.”

What it’s like to honor your energy and the phases of your life and business. She talks about rest and not working.

Meagan talks about her background as a trained psychologist, and how creative blocks are often not about creation but other things in your life like trauma or fear of failure.

We can’t wait to hear your thoughts, leave a comment below!

Eat Well,

xo Chef Carla

PS: Interested in Pinterest as part of your strategy? Join the Pinterest Growth Challenge

Note: I am an affiliate of Meagan’s programs. I have been supporting Pin Potential since the beginning. It’s now a course and membership. I support her work 100%. Ask me any questions via email or DM me on Instagram @chefcarlacontreras

Join My Community:

* Website

* Pinterest

* Instagram

* Substack

This podcast episode is about organizing your kitchen and letting go of perfectionism. It was inspired by an article that I was interviewed for on Apartment Therapy, “9 Things in Your Kitchen a Chef Wants You to Get Rid of Before 2021 Ends,” written by my friend Ashely Abramson. You may or may not be in the space to clean right now. However, this is the perfect podcast to save for spring cleaning! 

Read the Full Show Notes: 

https://www.carlacontreras.com/podcast/organizing-your-kitchen-letting-go-of-perfectionism

Purchase the items I mention in the podcast here Get my online Pantry Refresh & Cook+Chop: Online Cooking School courses here

I am excited to hear your thoughts!

Eat Well,

xo Chef Carla

PS: Please tag me @chefcarla_c on Instagram so I can continue the conversation with you.

I can’t wait for you to LISTEN to this podcast. Holidays and celebrations can be the peak experiences that we look forward to all year (or let’s be honest—dread).

When you add children to the mix, it can create a crushing amount of pressure to make things absolutely perfect. We might do things that stress us out, don’t like, or even loathe just to keep up with traditions or expectations. 

What if we sat back and contemplated what really matters to us? How do we want to feel on those special days and more importantly, how we want to feel after? What if you factored this into the planning phase (or last-minute scramble) so you’re not exhausted, depleted, or resentful? 

Full Show Notes, Journal Prompts & Transcript: 

https://www.carlacontreras.com/podcast/are-you-celebrating-the-holidays-the-way-you-want-to

The journal prompts are meant to spark ideas to find happiness, rest, and ease amid celebrations. You may find that you keep all your traditions or change them. It's all about honoring what works for you!

I can’t wait to hear your thoughts!

Eat Well,

xo Chef Carla

PS: Please tag me @chefcarla_c on Instagram so I can continue the conversation with you. Use the hashtag #showupfully

I can’t wait for you to LISTEN! I start this episode with talking about the Full Moon in Gemini that happened on November 30th, 2020 and bring it to the full moon that is happening on December 18th, 2021. I give you journal prompts & my personal examples. 

Full Show Notes, Journal Prompts, & Transcript: 

https://www.carlacontreras.com/podcast/lessons-of-2021-with-the-full-moon-in-gemini

I can’t wait to hear your thoughts!

Eat Well,

xo Chef Carla

PS: Please tag me @chefcarla_c on Instagram so I can continue the conversation with you.

In this short three minute Podcast Snack episode, I read the quote above by my friend Dr. Kenael Segal and I ask your apply this to your life.

Dr. Kenael Segal, owner of Lotus Physical Therapy and Wellness. She has an intense passion for helping women heal their bodies. Dr. Segal has experience treating a wide variety of patients as young as a few months old to as "wise" as 92.

This podcast was inspired by post I saw in Dr. Segal’s Instagram feed.

Read Full Show Notes & Get the Journal Prompts: 

https://www.carlacontreras.com/podcast/kenael-segal

I am excited to hear your thoughts! Let’s continue the conversation on IG @chefcarla_c & @lotuspelvicpt

Eat Well,

xo Chef Carla

In this short three minute Podcast Snack episode, I read the quote above by Joy Cho and I invite you to apply this to your life.

Joy Cho is the founder and creative director of Oh Joy!, a lifestyle brand that first launched as a graphic design studio in 2005. Today she’s focused on bringing happiness into the everyday through licensed product lines and editorial content that covers design, fashion, food and the joyful moments in life.

Get the FULL SHOW NOTES + Journal Prompts: 

https://www.carlacontreras.com/podcast/joy-cho

I am excited to hear your thoughts! Let’s continue the conversation on IG @chefcarla_c & @ohjoy

Eat Well,

xo Chef Carla

In this short under three minute Podcast Snack episode, I read the quote above by my daughter Marcella Lee and I ask you to apply this to your life.

Marcella is my daughter. She is almost seven and is currently in first grade. She is one of my life’s teachers and I am so grateful to be her mother.

This podcast was inspired by my Marcella saying the quote below my sister when she was just three years old.

FULL SHOW NOTES & JOURNAL PROMPTS: 

https://www.carlacontreras.com/podcast/marcella-lee

I am excited to hear your thoughts! Let’s continue the conversation on IG @chefcarla_c

Eat Well,

xo Chef Carla

I can’t wait for you to LISTEN to this podcast with Lisa Seery. Put your headphones on and listen now!

Lisa Seery is a holistic financial coach for women. She leverages her 15 year career in wealth management and her education as a health coach to educate and empower women to own their money story, heal their relationship with money, and unapologetically build wealth.

Our conversation starts with why Lisa wants to support women, “I want (to help) women to eliminate money stress, gain financial clarity, become confident managing their money and investing in the stock market.”

Lisa’s background as a health coach and a nutritional therapy practitioner allows her to have a holistic view of money, the emotions involved and the overall impact it has on our wellbeing.

There are so many gems and delicious quotes in this podcast like this one:

“When you are having a hard day… just imagine a hand on the back of your heart and feeling supported… and believing in a higher power and knowing that you’re going to be ok!”

Full Show Notes: 

https://www.carlacontreras.com/podcast/lisa-seery

I am excited to hear your thoughts!

Eat Well,

xo Chef Carla

PS: Please tag us @chefcarla_c + @lisaseey on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast

In this short three minute Podcast Snack episode, I read the quote above by my friend Danielle Gerkens and I ask your apply this to your life.

Danielle Gerkens is a Psychic Medium who believes her work is an offering not only to heal people at their core, but to ultimately serve humanity as a whole.

This podcast was inspired by a tarot card reading that I had with Danielle via text message (totally genius). The message was so powerful that I had to share it with you!

Full Show Notes & Journal Prompts: 

https://www.carlacontreras.com/podcast/danielle-gerkens

I am excited to hear your thoughts! Let’s continue the conversation on IG @chefcarla_c & @danielle.gerkens +

Eat Well,

xo Chef Carla

I can’t wait for you to LISTEN to this podcast with Dino Malvone. Put your headphones on and listen now!

Dino Malvone is the founder and CEO of SaltDrop, a fitness concept that warms the body and focuses the mind through beat-driven movement.

Our conversation starts with the way Dino serves, “I lead an experience that’s about finding joy.” He also shares about his brother who is disabled, “Never take for granted that you can move.”

READ THE FULL SHOW NOTES: 

https://www.carlacontreras.com/podcast/dino-malvone

There are so many gems and delicious quotes in this podcast like this one:

“We all want to have a great looking ass, whatever that means to you.. but we also want to feel strong.”

I am excited to hear your thoughts!

Eat Well,

xo Chef Carla

PS: Please tag us @chefcarla_c + @dinomalvone + @thesaltdrop on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast

In this short three minute Podcast Snack episode, I read the quote above by Marietta Gentles Crawford and I ask your apply this to your life.

Marietta Gentles Crawford is a personal brand strategist and LinkedIn expert. She helps business owners, consultants, and experts leverage LinkedIn with personality and credibility.

FULL SHOW NOTES: 

https://www.carlacontreras.com/podcast/marietta-gentles-crawford

I am excited to hear your thoughts! Let’s continue the conversation on IG @chefcarla_c & @maribrandsforyou +

BONUS: Find us on LinkedIn: Chef Carla Contreras & Marietta Gentles Crawford.

Eat Well,

xo Chef Carla

This week’s episode is about being a multi-passionate creative, being open to what you enjoy vs. putting yourself in a box. I am joined by Juanina Kocher, a health coach, yoga teacher, and consultant, who primarily supports mothers.

Get the Full Show Notes & Transcript here Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create.

What’s in This Episode:

This episode is filled with a lot of laughs and personal shares! Juanina and I start with our love of the Italian Chopped Salad with Basil Swirls from Sakara Life. We are both ambassadors for the brand. We also both have backgrounds in the restaurant and hospitality world.

Juanina shares how she navigates modern motherhood and how she weaves in creativity throughout her busy day-to-day life. Juanina’s definition of creativity encompasses anything that excites you, which is so freeing!

In our conversation, she explains how excitement often becomes inspiration and weaves itself into problem-solving and uncovering new creative outlets. Juanina talks about creating room for creativity. And what a difference having space and quiet time makes for her creativity.

Topics Covered:

* Modern parenting and what that means to Juanina

* What it’s like to eat different meals or at different times than young children

* How Juanina defines creativity and its connection to problem solving

* Creating a bucket list for creative pursuits like pottery or cooking classes

* Feeding your creative juices through cooking for pleasure and making new recipes

* Wellness tools that don’t take an hour, a five minute meditation, 10-minute moment practice, or taking a walk

* Moving through creative blocks by giving yourself space, having quiet time

PS: Join Melissa Hoffman for a live free Nourishing Creativity Hypnosis workshop this Saturday April 20th at 1:00 pm EST

Join My Community:

* Website

* Pinterest

* Instagram

* Substack

Note: Some of these are affiliate links. I receive a small percentage of the sales. I appreciate your support of my small Latinè & women owned business. Please see my shop + Juanina’s Instagram for more codes + discounts.

Our conversation starts with what showing up means to Aidee, “It’s beyond the things that I have to do because sometimes we attach showing up with, I have to show up in my Instagram or I have to post on stories, it’s beyond that it’s showing up in my life.”

There are so many gems and delicious quotes in this podcast like this one:

“Recognize when (there is a need for) actual rest and taking care of your body and then (the) other side, which is…sabotaging.”

READ THE FULL SHOW NOTES: 

https://www.carlacontreras.com/podcast/aides-chavez-frescas

I am excited to hear your thoughts!

Eat Well,

xo Chef Carla

PS: Please tag me @chefcarla_c + @Aideechavezfrescas on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast

I can’t wait for you to LISTEN to this podcast with Vanessa Bowen. Put your headphones on and listen now!

Our conversation starts with money + your relationship with money. She explains what it means to be a Holistic Money Coach. "It’s about how you think, speak, and relate to money, not just how you manage it."

Vanessa talks about what it means to Show Up Fully which includes being “your true authentic self” and ditching the expectations of other people, including financial goals. “You are placed on this earth to fulfill a purpose and you don’t need to be like anyone else.”

Read the Full Show Notes Here: 

https://www.carlacontreras.com/podcast/vanessa-bowen

I am excited to hear your thoughts!

xo Chef Carla

PS: Please tag me @chefcarla_c + @mintworthyco on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast

In this short 10 minute podcast episode, I talk about my postpartum and motherhood journey that was featured on PSTPRTM here are some highlights below: 

READ THE FULL SHOW NOTES + ARTICLE:

https://www.carlacontreras.com/podcast/pstprtm

How have you transformed since becoming a parent?

Work: I created a work-from-home position for myself in 2018. I write, food style, photograph, and create recipes from my home instead of commuting two hours each way into NYC from NJ. It’s an incredible privilege to be able to work alongside my kiddos as they grow up. 

Body: I give myself so much grace. I have faith and trust in my healing process. I move, meditate, rest, and nourish myself to feel good in my body. It’s a practice, and I take it one workout, meal, and breath at a time. 

Parenting: I stay in my lane. What works for my family may not work for others, and that’s ok. I keep an open mind, heart, and spirit to learn and grow with my children. They are my gurus and my greatest teachers. 

Cooking: I used to make everything from scratch. I now permit myself to do what’s easy and convenient to nourish myself and my family. Pre-washed greens, cut veggies, and frozen salmon burgers are self-preservation.  

Eat Well,

xo Chef Carla

PS: Please tag me @chefcarla_c on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast

I can’t wait for you to LISTEN to this podcast with Erin Parekh. Put your headphones on and listen now! Erin is a holistic nutritionist and women’s wellness expert who specializes in guiding women to nourish themselves and their bodies as they transition into motherhood and beyond.

Our conversation starts with making food easier. Often we makes things so complicated and it honest have to be. We chat about Erin’s tip to put your snacks on a plate. It’s so simple but it creates a mindset shift and brings presence to eating. 

There are so many gems and delicious quotes in this podcast like this one: ““What can I do if the oven is already on to set myself up for tomorrow?”

Read the Full Show Notes:

 https://www.carlacontreras.com/podcast/erin-parekh

I am excited to hear your thoughts!

Eat Well,

xo Chef Carla

PS: Please tag me @chefcarla_c + @erinparekh on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast