wakeupandsmelltherosay

Casa
Dominican Republic
Punta Cana
wakeupandsmelltherosay

I help women heal from disordered eating and befriend food & their body🫱🏼‍🫲🏽
🥣 Eat•Feel•Heal©️

23/12/2025

This time of year can be tough AND it can also come with a lot of joy, necessary downtime, and opportunities for connection. Healing means making space for both pleasant and unpleasant feelings, and focusing on what matters most to you.
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The most authentic part of you knows that you are so much more than what you eat or weigh. You can trust that the temporary discomfort of leaving your normal routine doesn’t threaten your health, your body, your goodness or your worth.
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What’s one feeling you want to feel this holiday season? 👇🏼❤️

19/12/2025

In this Q&A-style episode, I answer the most common vacation and holiday questions my IG community submitted after my first trip traveling with a five-month-old.
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I share how I navigate eating more on vacation (or during the holiday season🎄) without guilt, being in a swimsuit postpartum, noticing bloating and water retention without letting it hijack my mood, letting go of food rules and routines, making food choices effortlessly, and taking breaks from exercise without panic.
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Drawing from my own recent experience, I explain why discomfort on vacation doesn’t mean you’ve done something wrong, and how healing your relationship with food and your body is less about avoiding triggers and more about staying regulated, present, and self-compassionate when they arise. This episode is for anyone who wants to enjoy travel, holidays, and time away without food obsession, body shame, or the urge to “get back on track” afterward.
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Comment holiday29 and I’ll send you the link to listen on Spotify.
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18/12/2025

I know how it feels to think something bad is about to happen and that you need to figure out how to protect yourself right now…
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when ruminating feels like you’re “solving a problem.”
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I had to come to terms with the fact that my thoughts don’t actually prevent anything from happening. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
They just take me away from the very thing that matters most, which is how I show up in the present.
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That’s the catch.
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I also learned that my overthinking was my brain trying to solve an emotion.
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Leaning into those emotions, validating the fear, and reminding myself that I can handle whatever happens is what actually helps.
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Presence is a practice.  ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s about repeatedly refocusing your attention on your senses.  ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
What you see. What you hear.
What you feel.
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It’s about tapping into the emotions you want to feel by fully throwing yourself into the moment.
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It’s a muscle that gets stronger with practice.
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If you want to hear more about how I navigate discomfort during vacations and holiday meals, tune into my latest podcast episode: 29. Enjoying Holidays in a Different Body 🎧 (Wake Up with Natalie Rose)  ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Comment holiday29 and I’ll send you the link to listen on Spotify.

17/12/2025

You can forget the numbers.
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Sometimes I think about how comfortable I am eating the way I do now, compared to how stressed I used to feel eating so much less.
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Even if you’ve stopped tracking, mental calorie counting is still a form of false control. It isn’t trusting your body.
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It’s your brain searching for certainty instead of listening inward.
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It’s also a way of checking out when things feel hard, especially the fear of being judged.
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But thinking about food this way doesn’t change your body or protect you from outcomes you’re afraid of, just like worrying doesn’t stop bad things from happening.
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Mental calorie counting just makes things harder.
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Freedom starts when you stop negotiating with numbers and begin building trust with yourself. That means facing the fears, sitting with the discomfort, and showing yourself you can handle whatever happens.
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If food and body struggles feel louder when you’re on vacation, I talk about this in my latest podcast episode.
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🎧Comment the word holiday29 and I’ll send you the link to listen on Spotify.

08/12/2025

This time of year can be tough… for many reasons! It can bring up grief, overwhelm, stress, pressure… to name a few.
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*And* it can be joyful too.
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A game changer for me was letting go of that extra pressure to “stay the same,” and allowing myself to feel the both/and—the discomfort and the joy.
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Sadness for those who aren’t here to celebrate. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Frustration when my pants felt tighter (followed by an outfit change 😉)
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Pure joy about all the holiday foods I love.
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…While taking breaks for quick breathing sessions, and throwing myself into the games, the music, the fun, the memory-making.🎶
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What we focus on grows; so let’s accept the uncomfortable, and focus on the little things that light us up.
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What’s one thing you’re looking forward to this holiday season??🎄

04/12/2025

It can be easy to forget why you started this journey in the first place whenever you feel stuck or overwhelmed.
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Healing your relationship with food and your body can be so challenging, especially in a culture that seems obsessed with weight loss and normalizes extreme thinness… at the cost of mental and physical health?! 🙈 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let this be a reminder that the work isn’t just about food or your body: it’s about self-acceptance, self-empowerment, and building resilience to life’s many challenges.
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You’re learning to live from self-trust instead of self-objectification.
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You’re learning to take up space again, to stay connected to yourself even when old wounds are triggered.
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And you didn’t start this journey to feel comfortable all the time — you started because you wanted to grow, heal and build a bigger life outside of your body.  ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ A life where your mind is more peaceful, your days are fuller, and your worth isn’t determined by your reflection or your food choices.  ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The goal isn’t to think about food or your body 24/7 — it’s to think less about your weight, and more about your life!!
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24/11/2025

I want to name upfront that body image struggles are complex: trauma, identity, discrimination, and lived experience all shape how we individually feel in our bodies.
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And I hold a lot of privilege that protects me from much of the harm others face.
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And I also know this:  ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
We do have some agency over the information we let into our minds.
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One of the first things I did in my healing was unfollow celebrities and stop buying into unrealistic standards of beauty, living and being.
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Not because it solved everything, but because it helped me protect my heart, and keep returning to what actually lights me up: nature, creativity, connection, REAL LIFE.
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This isn’t about pretending the deeper work isn’t needed. It is.  ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s about giving yourself permission to take even small steps that make your world feel more peaceful.
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Because I wholeheartedly believe that peace is something we have to create for ourselves, even amidst chaos.
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I’m right here with you, choosing what brings us back to ourselves and what really matters, not what pulls us away.
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Dirección

Boulevard Zona Hotelera, Playa Juanillo Cap Cana
Punta Cana
23302

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https://wakeupandsmelltherosay.com/

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