The Cheeky Been

Latest Episodes:

20. All About the WKS x TCB 2.0 Program with Marissa West, PLUS Splitting From a Longtime Business Partner Jul 05, 2023

Show notes

Mrs. West is back in the building! I am so excited to have Marissa West on the podcast to share all the nitty gritty details of our new West Kept Secret X The Cheeky Been 2.0 Program, which is all about building the core and upper body! Plus, Marissa is sharing her learning, growth, and advice after splitting from her longtime business partner. This is Part I of a two-part episode, so be sure to tune in next week for Part II, which is all about hormones and Marissa’s hormone journey!

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!

WSK X TCB Website

Download the West Kept Secret App on iOS

Meal Plan

Resources mentioned:

The Invigory | Health Optimization Studio in Charlotte
Inner Peace Acupuncture

Some key takeaways from this episode include:

Our 2.0 program is really focusing on your upper body strength. If you’re looking to lean out, tone up, and feel incredibly strong in just 30 minutes per workout, you will absolutely see results with this program!
Our program can be done in combination with different exercise modalities. Whether you love running, lifting, yoga, or any other movement, our program is a great complement to your current routine.
If you’re a business owner, you need a strong team of people to support you. Going further than your spouse or a friend, you probably also need a therapist, an attorney, a CPA, and other trained pros to have your back.

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.

Connect with Me!

Business Inquiries: thecheekybeen@gmail.com

19. The Wellness Routine That Has Me In the Best Shape of My Life | Daily Habits, Workout Split, Biohacks + More! Jun 29, 2023

Show notes

The most frequently asked questions I get on Instagram are all around my current wellness routine, and I am here to cover them all! In this episode I’m spilling all the tips, tricks, and tea on the workouts, habits, hacks, and nutrition that have me looking and feeling amazing! Whether you’re looking for a few new habits to add to your current routine, or doing a total lifestyle overhaul, this episode will give you the actionable advice and motivation you need to get to work.

Harriet’s Hamburgers is our family’s go-to for gourmet burgers made with ingredients we trust. Use code CHEEKY for a free fry when you dine in at their Optimist Hall location!

Products mentioned:

TCB episodes mentioned:

Some key takeaways from this episode include:

My main pillars for a great wellness routine are sleep, hydration, exercise, time outdoors, and diet. If you do everything you can to optimize these areas of your wellness journey, your life will absolutely change thanks to how amazing you’ll feel.
Walking is one of the most underrated workouts you can do! A brisk walk outdoors is great for lowering your stress levels, or you can try a walking workout like 12-3-30 to kick it up a notch.
Get tested to learn more about your hormones and any vitamin deficiencies you might have. This is a great way to see if you might need to change your diet or add supplements to support your overall health.

Connect with Me!

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Business Inquiries: thecheekybeen@gmail.com

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18. How To Keep Going When You Feel Like Giving Up Aug 03, 2022

Show notes

If you've ever gone through a season of burnout, you're not alone. We as women tend to take on a lot on our plates. We have demanding careers, we want to be good moms to our babies, and we want to be a good wife to our spouse; in addition to being good homemakers, having a clean house, and a fresh dinner on the table every night. The pressure of getting it all done in a 24-hour day seems to always be there. Trying to do it all, and trying to do it well, is just realistically not possible.

In today's episode, I'm talking through a ton of resourceful tips and tricks that have helped me come out of this season of burnout I've been in and come out of it stronger. I'm sharing some thoughts, strategies, and ideas that may help you out of a rut, or help you take it up a notch and be the best version of yourself!

PRODUCTS MENTIONED:

The 5 Minute Gratitude Journal

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17. The Highs and Lows of Motherhood with Katy Harrell of Mumu and Macaroons Jul 27, 2022

Show notes

In this episode, I have a real and open conversation about what motherhood has looked like not only for me but for my friend Katy Harrell, who runs the Mumu and Macaroons Instagram account. She talks candidly about mental health, her postpartum body, and the real struggles a lot of us face but don't always feel comfortable talking about. I talk to Katy about young motherhood, how she built her platform, and why it is so important to destigmatize mental health and postpartum recovery. I hope you enjoy this conversation around the highs and lows of motherhood!

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16: 13+ Summer Beauty Must Haves - products that are guaranteed to give you the bronzed goddess glow Jul 06, 2022

Show notes

In today’s episode, I’m discussing my summer beauty favorites that I’m absolutely loving right now! Just as I like to switch out my skincare seasonally, I also like to switch up my makeup and beauty products. I’ve been playing around with some new-to-me products and have found some amazing keepers. I’m dishing all the details on the products that will be lining my vanity this summer – my favorite sunscreen, products for your face, hair, and makeup that gives us that dewy summer bronzed goddess glow that we all know and love!

PRODUCTS MENTIONED:

Supergoop! Unseen Sunscreen

SKINPHARM Sheer Defense Lightweight Tinted Sunscreen

OLEHENRIKSEN Banana Bright Vitamin C Serum

OLEHENRIKSEN Truth Juice Daily Cleanser

boscia MakeUp-BreakUp Cool Cleansing Oil

Charlotte Tilbury's Hollywood Flawless Filter

tarte SEA Breezy Cream Bronzer

NUDESTIX Mini NUDIES 3pc Kit

Dior Forever Skin Glow Foundation

ILIA Super Serum Skin Tint

NUDESTIX Magnetic Eye Color

Hourglass Voyeur Waterproof Gel Eyeliner

tarte Maracuja Juicy Lip Balm

MAKEUP BY MARIO Matte Browns Eyeshadow Palette

Grande Cosmetics GrandeLASH - MD Lash Enhancing Serum

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15: How to Live Out a Well Balanced, Healthy Lifestyle as a Busy Mom and Business Owner Jun 29, 2022

Show notes

In today's episode I'm diving into my health and wellness journey, and I'm sharing my top tips and tricks for living a well balanced lifestyle. If you've been following along with me on Instagram stories, you know I share daily bits of my lifestyle and healthy habits. I'm so excited to go over everything that I do during a typical week to help fuel my body and live out a healthy lifestyle. I'm sharing my current fitness routine, supplements I take daily, my sleep patterns and what I eat in a typical day.

Over the years I've been a student to the health and fitness industry. My mom started instilling healthy habits in me at a young age. We always ate organic healthy foods and lived an active lifestyle. From playing softball, to walking on the treadmill next to my mom, we were always on the move. As I got older it became harder to fit these things into my routine. That's exactly why I'm sharing how I make time for things like working out and eating healthy as a business owner, as a wife, and as a mom! I hope this helps encourage you to live the healthiest version of your life!

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THIS WORKS PILLOW SPRAY

14: Rhya Pachin of Carolina Functional Nutrition on How To Fix Your Gut, Food Sensitivity, Chronic Inflammation, Hormones and Clean Living Jun 15, 2022

Show notes

In today's episode we are chatting with functional nutrition expert, Rhya Pachin of Carolina Functional Nutrition! I went to see Rhya back in 2019 when I started to notice that something was off. I was experiencing hormonal breakouts on my chin, had trouble sleeping, and was feeling bloated regularly. I knew something more complex had to be going on, because I was seemingly doing all the things "right". I was eating low carb, high protein, working out 6 days a week and had a great skincare routine! That's when I discovered Rhya! We did a variety of tests that gave me not only the answers, but the solution to what I was experiencing. Rhya is a wealth of knowledge.

Our current healthcare system is trained to connect a symptom with medication. Rhya looks at the root causes and approaches medicine as a whole picture. Listen in as Rhya explains why gut health is so important, and how to fix it if it's off. Plus she dives into food sensitivity, hormones, chronic inflammation and more!

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Carolina Functional Nutrition

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13. West Kept Secret PT 2- Marissa West & Heidi Hillman on diet & fitness after having a baby, supplements, cardio, macro counting & biohacking tools for home. Jun 10, 2022

Show notes

In today's episode we are sitting down with Marissa West & Heidi Hillman for the second time! If you haven't already, check out episode 8 where we first hear from West Kept Secret founders (and my personal trainers).

We are diving into all of your questions for Marissa and Heidi. From how to "bounce back" after having a baby. What to expect when working out during and after pregnancy. How long a fitness journey truly takes. What supplements Heidi and Marissa recommend. Should you eat more or less calories than you’re expending? How to meet your fitness goals at any age. Why every woman should be doing pelvic floor therapy and what the perfect workout week looks like. We even dive into how many calories and grams of protein you really need, and sneaky ways to burn more calories throughout the day!

This is an hour long chat with friends that covers everything from fitness, eating healthy, my personal journey losing weight and more! Be sure to stick around to the end because Heidi and Marissa break down their coveted skincare routine. They share so much good information throughout this episode, you're sure to walk away with multiple tangible tips you can implement into your lifestyle today!

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12. Professional Baby Sleep Trainer Elizabeth King talks all things baby, sleep training basics, schedules and tips + tricks for traveling with kids May 25, 2022

Show notes

If you're an expecting mama, a new mama, or a toddler mom struggling to get your baby to take great naps and sleep 12+ hours a night, this episode is for you! I'm chatting with certified sleep expert from Sleep Baby Consulting, Elizabeth King. Elizabeth is our own personal sleep coach that we used before having Liam and while sleep training him. This episode is packed with so many tangible tips, from how to avoid early morning wakes ups to how to master a nap schedule like a pro. I especially love when Elizabeth shares her must-have baby products and how to use them to work for you!

We are also sharing a special giveaway, so be sure to listen until the end!

Sleep Baby Consulting's Website

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11. Everything you need to know about starting an Airbnb Business, Flipping Homes, and Success in real estate with Alyssa Foushee of The Southern Host May 11, 2022

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In today's episode I'm chatting with Alyssa Foushee of The Southern Host. Alyssa is an expert in starting and growing a successful Airbnb business. She is giving us the backstory of how she got started, the essentials of a successful Airbnb, which markets are "hot" right now to purchase property in, and what's in store for her next! Alyssa and her husband own 7 airbnbs and plan to add another 2 before the end of this year! If you've been curious about the business behind running an Instagram worthy Airbnb, or how to start your own short term rental company, this episode is a must listen for you!

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