Expanded Mamas: Practical Wellness for Busy Moms

In this episode, we’re diving into Parts Work and Internal Family Systems (IFS)—a powerful therapeutic approach that helps you understand the different “parts” of your mind and why you react the way you do. If you’ve ever felt like one part of you wants rest while another keeps pushing, or wondered why certain situations trigger strong emotional reactions, Parts Work offers a compassionate framework for self-understanding and healing. Today's guest, Craig Perra, shares how Internal Family Systems therapy helps people reconnect with their core self, process betrayal or disconnection, and develop healthier emotional boundaries. This conversation is especially helpful for moms who feel overwhelmed, disconnected from themselves, or stuck in cycles of stress and self-criticism. You’ll walk away with practical insight into how Parts Work can help you regulate your nervous system, respond instead of react, and rebuild a stronger relationship with yourself. What Parts Work and Internal Family Systems (IFS) actually are Why we all have different “parts” of our personality How Parts Work helps explain triggers, emotional reactions, and inner conflict Healing from betrayal, disconnection, and emotional overwhelm How to set compassionate boundaries without shutting down Why self-awareness is the key to reclaiming your identity and personal power This episode is for you if you: Feel emotionally overwhelmed or stretched thin Notice yourself reacting in ways you wish you wouldn’t Want tools for self-awareness and nervous system regulation Are curious about Internal Family Systems therapy Are a mom trying to reconnect with yourself while caring for everyone else The Expanded Mamas Collective is a supportive space for moms who want to feel calmer, stronger, and more grounded—without burning out or doing it alone. Inside the collective, you’ll find: Breathwork, mindfulness, and movement practices designed for motherhood Simple tools that integrate into daily life A community of moms who get it Support for your mental, emotional, and physical well-being 👉 Learn more and join here: ⁠⁠⁠Expanded Mamas Collective⁠⁠⁠ If this episode resonated with you: Follow the podcast Share with a mom who needs to hear this Leave a review to help more moms find support You can also find me on Instagram at ⁠⁠⁠@expandedmamas⁠⁠⁠ for daily wellness practices and healthy habits. Want to start regulating now? Here are three short guided breathwork sessions—morning, afternoon, and night—to reset your nervous system, improve digestion, and feel more calm in just a few minutes a day. Grab it here: ⁠⁠⁠THE DAILY RESET⁠⁠ Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385 FREE 30 day ⁠⁠⁠⁠⁠⁠⁠⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠

In this episode, we cover: What maternal resentment actually is (and why it’s more common than you think) The “invisible load” and how it impacts mental and emotional health Why resentment is often a nervous system response to chronic overload How unspoken expectations contribute to burnout The difference between loving your family and feeling overwhelmed by responsibility Practical ways to make the invisible load visible How receiving help can feel uncomfortable — and why it matters Grounding practices to regulate your nervous system in moments of overwhelm The Expanded Mamas Collective is a supportive space for moms who want to feel calmer, stronger, and more grounded—without burning out or doing it alone. Inside the collective, you’ll find: Breathwork, mindfulness, and movement practices designed for motherhood Simple tools that integrate into daily life A community of moms who get it Support for your mental, emotional, and physical well-being 👉 Learn more and join here: ⁠⁠Expanded Mamas Collective⁠⁠ If this episode resonated with you: Follow the podcast Share with a mom who needs to hear this Leave a review to help more moms find support You can also find me on Instagram at ⁠⁠@expandedmamas⁠⁠ for daily wellness practices and healthy habits. Want to start regulating now? Here are three short guided breathwork sessions—morning, afternoon, and night—to reset your nervous system, improve digestion, and feel more calm in just a few minutes a day. Grab it here: ⁠⁠THE DAILY RESET⁠ Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385 FREE 30 day ⁠⁠⁠⁠⁠⁠⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠

In this episode of Expanded Mamas, I’m joined by Atavia Minoudis, an IBS recovery coach and nutritional therapist, to dive deep into the gut-brain connection. Whether you have digestive issues or just want better overall wellness, this conversation is packed with practical strategies to support your gut, calm your nervous system, and feel more in control in daily life. How your gut and brain communicate and why it matters for digestion and overall health The role of stress in gut health and simple ways to shift out of “fight or flight” Daily habits to strengthen your gut-brain connection—no special diet required How IBS flare-ups can be reduced by retraining the nervous system Tools for nervous system regulation that help moms feel calmer, clearer, and more grounded If you want to feel more balanced, energized, and supported in motherhood, this episode is for you. Listen, learn, and start supporting your gut-brain connection today! Want more personalized support? The Expanded Mamas Collective is a supportive space for moms who want to feel calmer, stronger, and more grounded—without burning out or doing it alone. Inside the collective, you’ll find: Breathwork, mindfulness, and movement practices designed for motherhood Simple tools that integrate into daily life A community of moms who get it Support for your mental, emotional, and physical well-being 👉 Learn more and join here: ⁠Expanded Mamas Collective⁠ If this episode resonated, please subscribe, leave a review, and share it with a mom who could use a reminder that she’s not alone. You can also find me on Instagram at ⁠@expandedmamas⁠ for daily wellness practices and healthy habits. Want to start regulating now? Here are three short guided breathwork sessions—morning, afternoon, and night—to reset your nervous system, improve digestion, and feel more calm in just a few minutes a day. Grab it here: ⁠THE DAILY RESET Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385 FREE 30 day ⁠⁠⁠⁠⁠⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠⁠⁠

we are tired I share why I created The Expanded Mamas Collective—a community designed for moms in the thick of motherhood who want to feel more regulated, connected, and like themselves again. Who I am and the work I do as a health coach, teacher, and breathwork guide Where I’ve been and why slowing down was necessary The invisible load moms carry every single day Why “self-care” often misses the mark for mothers What moms actually need right now: support, nervous system regulation, and community The intention behind The Expanded Mamas Collective and who it’s for The Expanded Mamas Collective is a supportive space for moms who want to feel calmer, stronger, and more grounded—without burning out or doing it alone. Inside the collective, you’ll find: Breathwork, mindfulness, and movement practices designed for motherhood Simple tools that integrate into daily life A community of moms who get it Support for your mental, emotional, and physical well-being 👉 Learn more and join here: Expanded Mamas Collective If this episode resonated, please subscribe, leave a review, and share it with a mom who could use a reminder that she’s not alone. You can also find me on Instagram at @expandedmamas for daily grounding practices and healthy habits. Want to start regulating now? Click to access THE DAILY RESET: A set of 5 minute breathwork routines that you can use any time. Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385 FREE 30 day ⁠⁠⁠⁠⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠⁠

In this solo episode, Nicole breaks down the real science behind gratitude — how it rewires your brain, regulates your nervous system, and helps you stay calm and grounded in the chaos of motherhood. You’ll learn why gratitude isn’t just a mindset shift — it’s a physiological one. Nicole shares how consistent gratitude practice boosts serotonin and dopamine, lowers stress hormones, and even supports your immune system. Plus, she offers practical, science-backed ways to bring gratitude into your day, even when you’re exhausted or overwhelmed. How gratitude literally changes your brain’s wiring for positivity and calm Why gratitude lowers cortisol and reduces inflammation The difference between thinking gratitude and writing it down Simple, actionable ways to practice gratitude daily — in under five minutes How to integrate gratitude with breathwork and mindfulness for real nervous system regulation Nicole is hosting a Gratitude Challenge on Instagram — a 30-day practice of small, meaningful gratitude prompts for moms. Jump in anytime @expandedmamas to start practicing daily gratitude! Access⁠⁠ Calm in 5 ⁠⁠and start regulating now! Join the waitlist for the ⁠⁠Expanded Mamas Collective Follow + Connect: Subscribe and leave a review Instagram: @⁠⁠⁠⁠expandedmamas⁠⁠⁠⁠🌐 Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385 FREE 30 day ⁠⁠⁠⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠

Today I’m joined by Caitlyn Casson — a professional dancer, yoga teacher, and certified practitioner of positive psychology. Caitlyn has traveled the world teaching and performing, and now she brings all of that wisdom together in her signature program, EXPAND Positive Movement. What I love about Caitlyn’s work is how approachable it is — especially for busy moms. She reminds us that we don’t need an hour at the gym to feel better. Sometimes, just a few minutes of intentional movement, breath, or mindfulness can completely shift our energy and our day. In this conversation, we talk about how to make “mini workouts” or moments of me time feel doable, guilt-free, and energizing — even in the middle of the chaos of motherhood. How Caitlyn combined her background in dance, yoga, and positive psychology to create EXPAND Positive Movement Why short bursts of movement are so effective for busy moms Simple 5-minute routines that can transform your mood and energy How to reframe “me time” so it feels like a necessity, not a luxury The emotional and energetic shifts that come from mindful movement The role of breathwork and mindfulness in supporting physical vitality One simple action any mom can take today to feel more grounded and reconnected Connect with Cait: Instagram: @caitishappy Access⁠ Calm in 5 ⁠and start regulating now! Join the waitlist for the ⁠Expanded Mamas Community⁠ Follow + Connect: Subscribe and leave a review Instagram: @⁠⁠⁠expandedmamas⁠⁠⁠🌐 Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385 FREE 30 day ⁠⁠⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠

I’m back behind the mic with a quick, personal episode on why listening to your body matters — especially in motherhood. I share how nervous system regulation, breathwork, mindfulness, and visualization can help you reset in minutes, plus a simple practice you can try right now. I also give a peek at my Calm in 5 series and the new mom community launching soon. Access Calm in 5 and start regulating now! Join the waitlist for the Expanded Mamas Community Follow + Connect: Subscribe and leave a review Instagram: @⁠⁠expandedmamas⁠⁠🌐 Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385 FREE 30 day ⁠⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠

In this powerful episode, I sit down with Julie Kraus, a spiritual advisor and psychic medium, to explore how moms can reconnect with their intuition and use spiritual tools to feel more grounded, clear, and connected — for themselves and their families. We talk about everything from protecting your energy to introducing intuitive practices to your kids, and what to do when your child says they "see" things. Whether you’re new to spirituality or already tuned in, this episode will inspire you to trust yourself on a deeper level. We Cover: How motherhood can awaken your spiritual gifts The best spiritual tools for busy moms Signs you’re spiritually or energetically drained How to protect your energy without guilt Follow + Connect:🎧 Subscribe and leave a review📲 Instagram: @⁠expandedmamas⁠🌐 Website:⁠www.expandwellnesscoaching.com⁠ Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385 FREE 30 day ⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠

In this episode, I’m joined by Ashley, a women’s transformation coach—and busy mom of two—who created The Busy Mom Method to help women transform their bodies and their mindset. We dive into how you can build your dream body without extreme diets or burnout—and why a strong body starts with a strong mind. Ashley shares her top strategies for fat loss, muscle building, and habit change—all tailored for real life. Whether you're a busy mom or just tired of the all-or-nothing fitness cycle, this conversation will leave you feeling empowered and clear on what really works. In this episode, we talk about: The inspiration behind The Busy Mom Method Top 3 tips to build muscle + burn fat How to balance hormones and lower cortisol naturally Why mindset + habits matter more than motivation Simple nutrition shifts that make a big difference Strength training myths that need to go! Encouragement for women who feel like they’ve tried it all Connect with Ashley: Instagram: @the.busy.mom.method Website: www.thebusymommethod.com Follow + Connect: 🎧 Subscribe and leave a review 📲 Instagram: @expandedmamas 🌐 Website:www.expandwellnesscoaching.com Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385 FREE 30 day healthy habit reset⁠⁠ ⁠⁠⁠⁠

If you’ve been craving more clarity, more connection, or simply a moment to breathe — this episode is for you. Today I’m joined by Jessica Hoch: a motivational speaker, yoga and meditation teacher , and founder of Moxie Malas — a company rooted in intention and purpose. With over 15 years of experience guiding women to reconnect with their authentic selves, Jessica shares how small shifts in our day — like setting an intention or working with crystal energy — can help us feel more grounded, present, and empowered. We explore: • What intention setting really looks like for busy moms • How to use crystals to support emotional clarity and calm • The connection between scattered energy and unprocessed emotions • Small, doable rituals to create more peace in your day • Why giving yourself permission to feel is the first step to real alignment This is a beautiful, nourishing conversation for any mom who’s ready to slow down, tune in, and reconnect with what really matters. Connect with Jessica: Website: moxiemalas.com Instagram: @moxiemalas Come say hi on Instagram →⁠ ⁠@expandedmamas⁠⁠ Love the pod? Leave a quick rating or review! Hit “Follow” so you don’t miss next week’s episode—and if this one resonated, share it with a mama. Guest suggestion, question, or want to say hi? Email me: ⁠⁠⁠⁠⁠⁠nicole@expandwellnesscoaching.com Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.expandwellnesscoaching.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385 FREE 30 day healthy habits⁠ ⁠⁠⁠⁠challenge⁠⁠⁠⁠

Guest: Helen Geay- Life Coach, Somatic Therapist & Healer In this episode, we cover: What masculine and feminine energetics actually are How moms often lean heavily into one energy and why it can lead to burnout feminine energyenergy dynamics ease and flowfeminine energyrelationships, co-parenting, and communicationwhy moms struggle to receivefirst step Connect with Helen: Instagram: @helen_geay Come say hi on Instagram → ⁠@expandedmamas⁠ Love the pod? Leave a quick rating or review! Hit “Follow” so you don’t miss next week’s episode—and if this one resonated, share it with a mama. Guest suggestion, question, or want to say hi? Email me: ⁠⁠⁠⁠⁠⁠nicole@expandwellnesscoaching.com Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.expandwellnesscoaching.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385 FREE 30 day healthy habits ⁠⁠⁠⁠challenge⁠⁠⁠⁠

Ever catch yourself stuck in a cycle of habits you know aren’t serving you—but can’t seem to stop? You’re not alone. In this solo episode, I’m sharing 5 simple, mindful ways to break free from habits that drain you—without relying on willpower or shame. Let’s get to the root, create real change, and give ourselves grace along the way. How to identify the trigger behind your habits Ways to create “friction” so old patterns lose their grip Simple swaps that meet the same emotional need How to interrupt the habit loop early Why compassion is your most powerful tool for lasting change You feel stuck in the same old habit loop You’re ready to shift your behavior without self-punishment You want realistic tips that actually fit your busy life You’re craving healthier patterns rooted in mind, body, and soul wellness Come say hi on Instagram → @expandedmamas Want support breaking a habit for good? DM me “SHIFT” and let’s chat. Love the pod? Leave a quick rating or review—your words mean the world. 🌿 Hit “Follow” so you don’t miss next week’s episode—and if this one resonated, share it with a mama who needs a reminder that change is possible. Guest suggestion, question, or want to say hi? Email me: ⁠⁠⁠⁠⁠⁠nicole@expandwellnesscoaching.com Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.expandwellnesscoaching.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385 My favorite clean salt: ⁠⁠⁠⁠Saltverk⁠⁠⁠ FREE 30 day healthy habits ⁠⁠⁠challenge⁠⁠⁠

In today’s episode of Expanded Mamas, we’re talking about the importance of reconnecting with yourself—especially in seasons of motherhood where you feel pulled in a million directions. We explore what disconnection really looks like, how it creeps in (even when things seem “fine”), and why the most powerful thing you can do isn't push through—but pause, breathe, and come back home to yourself. Whether you’re in the thick of early motherhood, juggling a full schedule, or just feeling a little off—you’ll walk away from this episode with practical ways to reconnect, plus a few soulful reminders that you’re allowed to take up space in your own life again. What we cover: Why we lose connection with ourselves (and how to spot it) The mental, emotional, and even spiritual cost of constant output Science behind nervous system regulation + how pausing helps Simple ways to reconnect daily—even when time is tight A permission slip to slow down, breathe, and remember who you are 🔗 Learn more about my upcoming programs for mamas at @expandedmamas or www.expandwellnesscoaching.com Support the show: Please subscribe and review over on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify -⁠⁠⁠⁠⁠Expanded Mamas⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ExpandedMamas⁠⁠⁠⁠⁠ Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.expandwellnesscoaching.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Guest suggestion, question, or want to say hi? Email me: ⁠⁠⁠⁠⁠⁠nicole@expandwellnesscoaching.com Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠Regenalight⁠⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385 My favorite clean salt: ⁠⁠⁠Saltverk⁠⁠ FREE 30 day healthy habits ⁠⁠challenge⁠⁠

In this episode, I’m diving into mom guilt—why we feel it, how it affects our well-being, and most importantly, how to let it go. I’ll share: ✨ The science behind guilt and how it impacts stress levels ✨ Why self-care isn't selfish (and how to reframe the guilt) ✨ The difference between guilt and shame—and why that matters ✨ Practical ways to take time for yourself without the guilt If you struggle with putting yourself first, this episode is for you. Let’s talk about breaking the cycle and embracing self-care without shame! Support the show: Please subscribe and review over on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify-⁠⁠⁠⁠Expanded Mamas⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ExpandedMamas⁠⁠⁠⁠ Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.expandwellnesscoaching.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Guest suggestion, question, or want to say hi? Email me: ⁠⁠⁠⁠⁠⁠nicole@expandwellnesscoaching.com Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠Regenalight⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385 My favorite clean salt: ⁠⁠Saltverk⁠ FREE 30 day healthy habits ⁠challenge⁠

Looking for a more natural approach to anti-aging? In this episode, I chat with Katie, PA-C, a medical aesthetics expert, about four effective alternatives to Botox that can help you achieve a youthful, radiant look—without the injectables. We dive into: ✅ Microneedling – Boost collagen + improve skin texture ✅ PRF (Platelet-Rich Fibrin) – A natural skin-rejuvenating treatment ✅ Chemical Peels – Reveal fresh, glowing skin ✅ Laser Treatments – Regenerate and repair skin at a deeper level Katie also shares her own non-negotiables and personal skincare favorites! If you’re curious about holistic anti-aging options, this episode is for you! Follow Katie: @btfl_medicalaesthetics @ultraclearlasernj https://btflmedicalaesthetics.com/ Support the show: Please subscribe and review over on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify-⁠⁠⁠Expanded Mamas⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ExpandedMamas⁠⁠⁠ Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.expandwellnesscoaching.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Guest suggestion, question, or want to say hi? Email me: ⁠⁠⁠⁠⁠⁠nicole@expandwellnesscoaching.com Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10 ⁠⁠Regenalight⁠⁠: Click the link for 10% off your order, or use code NICOLE52385 My favorite clean salt: ⁠Saltverk FREE 30 day healthy habits challenge

five simple daily routines What You’ll Learn in This Episode: ✨ A 5-minute morning mindfulness routine to set a positive tone for your day 💧 The importance of hydration and grounding movement in the morning 🌬️ How quick breathwork and movement breaks can keep you refreshed 🌙 An evening wind-down ritual to improve sleep and reduce stress 📝 A weekly reset routine to help you reflect, recharge, and start each week with intention Why It Matters: These simple, effective routines aren’t about perfection—they’re about giving yourself small moments to breathe, reset, and reconnect with yourself, even in the middle of a busy mom life. If this episode resonated with you, please share it with a fellow mom who could use more energy and balance in her day! 💖 Support the show: Please subscribe and review over on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify-⁠⁠Expanded Mamas⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ExpandedMamas⁠⁠ Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.expandwellnesscoaching.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Guest suggestion, question, or want to say hi? Email me: ⁠⁠⁠⁠⁠⁠nicole@expandwellnesscoaching.com Grab our evening journal: ⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10 ⁠Regenalight⁠: Click the link for 10% off your order, or use code NICOLE52385 My favorite salt: Saltverk

In this episode, I discuss: Support the show: Please subscribe and review over on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify-⁠Expanded Mamas⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ExpandedMamas⁠ Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.expandwellnesscoaching.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Guest suggestion, question, or want to say hi? Email me: ⁠⁠⁠⁠⁠⁠nicole@expandwellnesscoaching.com Grab our evening journal: ⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠ Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10 Regenalight: Click the link for 10% off your order, or use code NICOLE52385

Alescia is a mindset & confidence coach and host of the Retired Party Girl Podcast. In this episode, we discuss: Alescia's transformation from a “party girl” to a mindset and confidence coach. The biggest mindset shift she experienced during this transition. Lessons from her party days that now influence her coaching approach. Her top tip for boosting confidence instantly. How she helps clients stop seeking external validation and embrace self-worth. Common misconceptions about mindset work and how to overcome them. The daily habit she swears by for staying confident and grounded. Alescia’s key takeaway for building confidence and self-worth. Connect with Alescia: Instragram: alesciaprochaska Podcast: Retired Party Girl Support the show: Please subscribe and review over on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Expanding Wellness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanding_wellness⁠ Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.expandwellnesscoaching.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Guest suggestion, question, or want to say hi? Email me: ⁠⁠⁠⁠⁠⁠nicole@expandwellnesscoaching.com Grab our evening journal: ⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠ Discount Codes for some of my favorites: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠NED CBD⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Use discount code EXPAND for 15% off ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10

In this episode, we dive into the fascinating world of soul contracts with Gellyahnah Aakhen. Together, we explore how understanding these agreements can offer clarity, healing, and purpose in your life. Here’s what we cover: This episode is packed with insights to help you better understand your path and connect with your true purpose. Tune in for a powerful and enlightening conversation! Connect with Gellyahnah: Instagram: @soul_contracts_practitioner Website: www.gellyahnahaakhen.com Support the show: Please subscribe, rate, and review over on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Expanding Wellness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠expandwellnesscoaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.expandwellnesscoaching.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Guest suggestion, question, or want to say hi? Email me: ⁠⁠⁠⁠⁠⁠nicole@expandwellnesscoaching.com Grab our evening journal: ⁠⁠⁠Expanded Evening Journal⁠⁠⁠ Discount Codes for some of my favorites: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠NED CBD⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Use discount code EXPAND for 15% off ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10

In this episode, we discuss: