The Cheeky Been

Latest Episodes:

30. Getting Your Kids to Eat Veggies, Teaching Them About Food, and Your New Healthy Grocery List | The Food Babe Pt. 2 Sep 13, 2023

Show notes

If your kids are proud members of the Picky Eaters Club, this episode is for you! In part 2 of my interview with Vani Hari, AKA The Food Babe, she shares some of her favorite healthy ingredients for cooking, baking, snacks, and more! Plus, how to introduce your kids to veggies and teach them about nutrition so they actually enjoy eating healthy foods.

Be sure to listen to Part 1 of our interview with The Food Babe!

Vani Hari is a revolutionary food activist, a New York Times best-selling author, co-founder of the organic food brand Truvani, and was named one of the “Most Influential People on the Internet” by Time magazine. Hari started FoodBabe.com to spread information about what is really in the American food supply. She teaches people how to make the right purchasing decisions at the grocery store, how to live an organic lifestyle, and how to travel healthfully around the world.

Her new cookbook, Food Babe Family will officially hit stores October 17, 2023.

Resources mentioned:

Pre-order the Food Babe Family Cookbook - Out October 17th!
Frog Hollow Farm
Good Inside with Dr. Becky Podcast
Good Inside by Dr. Becky Kennedy

Some key takeaways from this episode include:

When it comes to ingredients like oil and flour, keep a mix of options on hand. Avocado oil, coconut oil, and grass-fed butter are all great options. Organic white flour, whole wheat flour, and almond flour are great options for cooking and baking.
At dinnertime, serve 2-3 vegetable options first before any other dish. Talk to your kids about the vegetable, where it comes from, and how you cooked it, without the distractions of other foods.
Teach your kids about different food options and how to make the best choices for themselves. Your kid will probably never opt out of getting ice cream, but they will try to make the best choice if you give them the information to do so.

Welcome to The Cheeky Been Podcast! I’m your host Vanessa Krombeen, the creator behind The Cheeky Been, a lifestyle blog that empowers women to feel their best through fitness, fashion, health and wellness, and motherhood tips. In this show, you will find thought provoking conversations with entrepreneurs, influencers, and brands you love and the answers to your most sought after questions.

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Business Inquiries: thecheekybeen@gmail.com

29. Disrupting the Food Industry, Ingredients to Watch Out For, and The Best Charlotte Restaurants | The Food Babe Pt. 1 Sep 06, 2023

Show notes

You’ve probably heard some information about synthetic food dyes, processed oils, and other food additives that aren’t really good for us, and our guest, Vani Hari, is dedicated to challenging the food industry to remove these ingredients altogether. In Part 1 of our interview with The Food Babe herself, she shares her journey in food activism, how processed ingredients are harming our bodies, and how you can avoid them as much as possible. Plus, her favorite Charlotte restaurants that are serving the best food in the city!

Her new cookbook, Food Babe Family will officially hit stores October 17, 2023.

Products mentioned:

Some key takeaways from this episode include:

One of the most common ingredients in processed foods is artificial dyes. Try to find foods that are instead dyed with natural ingredients like beet juice, paprika, or beta carotene, or foods free of any dyes.
By getting involved with petitions like the ones started by the Food Babe and purchasing from natural, transparent brands, we can help drive a change in the food industry.
A lot of protein powders on the market have gut and hormone disrupters like heavy metals. Truvani protein powder is a delicious option with natural ingredients.

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28. Fitness Masterclass | Lift to Get Lean, Feel Confident in the Gym, Calculate Your Macros, and More with Ashton Baalaer Aug 30, 2023

Show notes

Grab your pen and paper, friends, because this episode is jam-packed with everything you need to know about leveraging exercise and nutrition to get your dream body and feel incredible. We’re joined by Ashton Baalaer, the Owner of Inertia Fitness Co. in Charlotte. Ashton and his company are focused on helping people look amazing, feel better, and live longer. In this episode, he’s sharing why strength training is so important, how “bulking up” is much harder than you think, how to calculate your macros and calories, and your burning questions about caffeine, choosing a trainer, and more!

Connect with Ashton & Inertia Fitness:

Ashton’s book recs & helpful tools:

Calorie Calculator
Outlive: The Science & Art of Longevity by Peter Attia, MD*
Atomic Habits by James Clear*
How to Win Friends & Influence People by Dale Carnegie*
Huberman Lab Podcast
Mind Pump Podcast
The Peter Attia Drive Podcast

Studies referenced:

Some key takeaways from this episode include:

When you’re looking for a personal trainer, don’t worry about trying to impress them in your first session or evaluation. They are there to observe your form and help you feel more confident.
The reality of the bulky bodybuilder physique you see in women on Instagram is that they’re eating 4,500 calories a day, likely using performance enhancing drugs or supplements, and lifting over 100 lb. weights.
The three macronutrients are protein, fat, and carbs. Protein is the building block for everything in your body (not just your muscles!), so aim for about 1 gram of protein per pound of body weight.
If your goal is to look good and generally have a healthy lifestyle, you should aim for 90-120 minutes of zone 2 cardio (think: conversational walking pace) per week. If you have running or endurance goals, up that number and intensity.
You can probably have more caffeine than you think! Anywhere from 150-500 mg per day is okay, but make sure not to drink any caffeine ten hours before you go to sleep or else it can affect how restful your sleep is.

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*Indicates an affiliate link. Thank you for supporting the show by shopping from my links!

27. I’ve Been Struggling Lately… How I’m Coping with My Anxiety, Scary Test Results, and More Aug 23, 2023

Show notes

Like a lot of you guys, I thrive off of routine and stability, so when things get a little crazy and unpredictable, my nervous system goes into overdrive. In this episode, I’m sharing some of the things I’ve been going through this year, the state of my mental health, and the tools I’m using to help calm my nervous system.

Visit No Shade Spray Tanning at one of their two Charlotte locations, or book a mobile spray tan to get your perfect match for a beautiful glow! Use code CHEEKY10 for a discount on your salon spray!

Enter to win a box of all my current favorites!

Follow these steps to enter:

Subscribe and leave a written rating & review on Apple Podcasts
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DM the screenshot to @thecheekybeenpodcast on IG

Products mentioned:

Some key takeaways from this episode include:

I never want anyone to think that I’m complaining, being negative, or that I’m not showing up as my best self, but I want to be transparent and remind you that we all have struggles we’re going through. It’s completely okay to not be okay.
Some of the tools I’ve been using to help manage my anxiety include daily gratitude journaling, working with my doctor to choose an as-needed anxiety medication, and limiting my caffeine intake.
Bone broth has been a huge game changer for me. It’s super high in protein so it’s filling, it has a calming effect, and because it has collagen, it’s also amazing for your skin.

Connect with Me!

Follow The Cheeky Been
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Business Inquiries: thecheekybeen@gmail.com

*Indicates an affiliate link. Thank you for supporting the show by shopping from my links!

26. Clean Beauty 101 | Makeup and Skincare for Better Health and Flawless Skin with Tiffany Parrish of Selenite Beauty Aug 16, 2023

Show notes

The queen of clean beauty is in the house! Tiffany Parrish is the Founder & CEO of Selenite Beauty and Spa here in Charlotte, NC. She founded Selenite as a way to bring clean beauty, skincare, and wellness services to others after rigorously researching food and product ingredients after a personal health crisis. In this episode, she shares her knowledge of switching to cleaner products, her favorite products for flawless skin, and how she balances running her business with being a mom of three kids!

Connect with Tiffany + Selenite!

Products mentioned:

Some key takeaways from this episode include:

There’s no reason to spend a fortune overhauling your products and replacing them all with cleaner options. Simply take baby steps to try cleaner swaps for the products you use most every day.
“Clean” is a really general term and can mean different things to different companies. Look for companies like Selenite who are very clear about what that means in terms of the ingredients and sustainability practices they’re using.
One of the most underrated habits is going for walks without your phone. It’s amazing the things you’ll notice and the ways you’ll connect with the things and people around you without your phone.

Connect with Me!

Business Inquiries: thecheekybeen@gmail.com

25. Female Friendships in Your 30s | Mean Girls, Seasons of Life, Hard Conversations, and Friendship Deal Breakers Aug 09, 2023

Show notes

My best friend, Meryl Balcome, is back on the podcast this week! This time, we’re tackling a topic that isn’t addressed enough: female friendships. From making friends in your 30s to maintaining friendships in different seasons and phases of life, we’re sharing all our hot takes on what it takes to make your female friendships thrive through it all. Plus, we talk about Vanessa’s recent run-in with mean girls, disagreeing on hot topics, and our friendship deal breakers.

Resources mentioned:

Listen to Episode 3: Meryl Balcome on Career Longevity, Marriage Tips, Living Child-Free & More

Some key takeaways from this episode include:

Female friendships should feel intimate and safe. You should feel comfortable and excited to be around your closest girlfriends, and trust them to show up just as you are without judgment.
If your friends are willing to gently and respectfully talk to you when you’re acting out of character, that’s a sign they truly care about you and your friendship.
Every friend has a “fatal flaw,” that we need to accept about them because we love them. If this flaw annoys you to no end, you probably need to “demote” that person from your top tier friends.

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24. Building a Successful Business From Scratch, Opening a Brick and Mortar Location, and Scaling to $1M with Julie Nhi Aug 02, 2023

Show notes

It is my honor and pleasure to introduce you to the best nail artist in Charlotte, Julie Nhi! Julie is the owner of Cosmic Nails, and in this episode she’s sharing her inspiring story of hustling seven days a week to secure her first brick and mortar location, to earning a scholarship to be mentored along Charlotte’s most accomplished entrepreneurs. If you own - or dream of owning! - your own business, this episode is full of tactical tips and inspiration! Plus, she shares her favorite health elixirs that I have tried and can attest to - they work!

Connect with Julie & Cosmic Nails

Products mentioned:

Some of the key takeaways from this episode include:

Find what can set you apart from other businesses in your industry. Julie saw that nail art was just becoming popular so she used her graphic design skills to soar to the top in that niche!
When you first start a business, you probably won’t have the resources or recognition for instant success. If you persevere and work hard, you’ll be ready when that big break opportunity comes. Seasons of working seven days a week are temporary - keep going!
Build a personal relationship with your clients and vendors. Get to know them personally and check in with them. When you show people you genuinely care about them, you’re more likely to create loyal customers for life.

Connect with Me!

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Business Inquiries: thecheekybeen@gmail.com

*Indicates an affiliate link. Thank you for supporting the show by shopping from my links!

23. Behind the Blog Pt. 2: Team Structure, Hilarious Stories, & What It’s Really Like to Work With Me ft. Kristen Agee Jul 26, 2023

Show notes

In season one, I shared some behind the scenes of what it’s like to run a blogging business, and in this episode I’m continuing that series with The Cheeky Been’s right hand gal, Kristen Agee! Kristen does all of the photography, videography, and creative direction for TCB, so she’s here to share what it’s really like to work with me, including our team structure, planning brand shoots, and some hilarious behind-the-scenes stories! She also shares some of her own hormone healing journey, including finding a tumor on her pituitary gland.

Connect with Kristen!

Resources mentioned:

Listen to Pt. 1: Monetizing, Handling Criticism, Boundaries, and More!

Some key takeaways from this episode include:

While we get to flex our creativity and have a lot of fun at The Cheeky Been, a majority of our schedule is set by the campaigns we’re shooting for brands. It’s actually kind of rare that we do a photo or video shoot just for fun.
There is a ton of thought and planning that goes into every single campaign. For every IG reel or photo set you see, we’ve planned a whole storyline of how the product fits into our audience’s lives, the overall vibe and visual style of the shoot, and so much more.
Blogging has “seasons,” just like a lot of other jobs. Our absolute busiest season is the fall because we are hitting the ground running on holiday campaigns, and the slowest months of the year tend to be January and August.

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22. Building a Product-Based Business, Getting on HGTV, and Finding Work Life Balance with John Freeman Jul 19, 2023

Show notes

If there’s anyone who can tell us how to build a wildly successful product-based business, Johnny Fly is the guy! John Freeman is the Founder and Owner of the eyewear and leather goods brand Johnny Fly here in Charlotte. In this episode, he’s giving us the full behind the scenes of where he learned how to run a business, how his fashion brand grew from his kitchen table to a global sensation, and how he balances his work with being a husband and father.

GIVEAWAY: We are gifting a pair of Milk Duds, the sunglasses I designed with Johnny Fly, when they’re restocked at the end of July! Here’s what you need to do to enter!

Go to the The Cheeky Been Podcast IG account and like the latest post about this episode
Leave a comment with your favorite part of the episode on that post
Follow The Cheeky Been Podcast on Instagram
Follow Johnny Fly on Instagram
EXTRA ENTRY: Leave a written review on The Cheeky Been Podcast on Apple Podcasts. Be sure to leave your email address or IG handle in the review so we know how to contact you!

Some key takeaways from this episode include:

Don’t be afraid to fail. Get better with every iteration of your product or service, and take the time to assess what you want to build and improve on in your business.
Do what you can to establish your business as a legit brand. John had a branded phone number with 7 or 8 extensions that all went to the same place, but it helped legitimize his business to people reaching out.
Stick to your values. If there’s something that’s really important to you, don’t compromise on it. For Johnny Fly, it’s creating sustainable processes and products, and all their decisions revolve around this value.

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Business Inquiries: thecheekybeen@gmail.com

21. Marissa West’s Personal Hormone Journey + Testing, Workouts and Nutrition for Hormone Health Jul 12, 2023

Show notes

Last year I shared my hormone journey with y’all, and so many of you shared your own stories with me. In this episode, I sat down with Marissa West to talk about her own personal hormone journey, how she helps her clients adjust their workouts and nutrition to accommodate hormone imbalances, and so much more! This is Part II of my convo with Marissa, so be sure to go back and listen to Part I about our WKS X TCB 2.0 Program and separating from her business partner if you haven’t yet!

Connect with Marissa + West Kept Secret!

Use code CHEEKY15 for a lil’ discount on the West Kept Secret X The Cheeky Been 2.0 Program!

Resources mentioned:

The Invigory | Health Optimization Studio in Charlotte
Inner Peace Acupuncture
Dr. Hansen-Lindner
Hormone Balance Workbook
Nagwa Guide: Hormones and the Body

Some key takeaways from this episode include:

Advocate for yourself! You know your body best, so if your doctor won’t listen to you, keep talking to other doctors until you find one who will take your concerns seriously.
There are a lot of things we’ve normalized that actually aren’t normal, like constant exhaustion, low sex drive, or not seeing results from your workout and nutrition regimen. Your body’s cues could be an indicator of a hormonal imbalance.
If you find you have high cortisol levels and you’re used to doing intense workouts, try walking and dialing back any high-impact workouts. Walking is super underrated!

Connect with Me!

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Business Inquiries: thecheekybeen@gmail.com

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