Expanded Mamas: Practical Wellness for Busy Moms

Here's what we chat about in this interview: Losing your identity in motherhood (and how it happens) Why moms often abandon hobbies, passions, and creativity Mom guilt and why prioritizing yourself feels so hard The power of saying no and setting healthy boundaries How to reclaim your identity without blowing up your life Simple, realistic ways to start choosing yourself again How creativity a...

In this episode, we sit down with Nahum Vizakis—a combat veteran, elite athlete, and master healer—to explore the intersection of physical optimization and spiritual awakening. Nahum breaks down how to move past "quick-fix" wellness and into a lifestyle of radical self-responsibility, using both modern science and presence to unlock the body’s full potential. Resources Mentioned: Book: The Biohack...

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 framew...

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 t...

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 commu...

After some time away, I’m reintroducing myself, sharing where I’ve been, and naming what so many mothers are feeling: we are tired —mentally, emotionally, and physically. 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, te...

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 suppor...

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 nee...

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 regulatin...

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 &q...

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...

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 d...

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 Practical ways to embody more feminine energy in motherhood How understanding energy dynamics can improve your relationships The key to finding more ease and flow in business and life...

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 “...

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 yoursel...

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 yo...

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...

As a busy mom, it’s easy to feel like your energy is constantly drained—between taking care of little ones, managing responsibilities, and trying to find a moment for yourself. But small, intentional routines can help you shift your energy and feel more balanced throughout the day. In this episode, I’m sharing five simple daily routines that can help you feel calmer, more grounded, and more connec...

In this episode, I discuss: The iterations of this podcast Why I am rebranding (again) A little more about me and my journey What to expect moving forward Support the show: Please subscribe and review over on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify- ⁠Expanded Mamas⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠ExpandedMamas⁠ Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.expandwellnesscoaching.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Guest suggestion, qu...

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 cli...

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: What soul contracts are and how they shape our lives. The process of identifying and "reading" someone's soul contract. Gellyahnah’s personal journey to becomin...

In this episode, we discuss: Ethan's journey into the wellness industry and what led them to this path. PANDAS and its impact on the guest’s wellness philosophy. How living with PANDAS shaped Ethan's approach to mental, physical, and spiritual wellness. The role of spirituality in Ethan's journey and its influence on his work today. Common barriers people face in mental health and how...

In this episode, we discuss: Taking radical responsibility to create your desired reality. Energy work, visualization, and meditation to shift limiting beliefs. How to reclaim power and transform your mindset. Understanding the impact of energy awareness on life changes. Identifying ways people give away their power and how to take it back. Practical tools like visualization and belief reprogrammi...

In this episode, I discuss: The powerful connection between physical health and mental clarity. How exercise, hydration, and sleep impact cognitive function and emotional well-being. Personal stories about how small changes in routine helped improve focus and mental clarity. Actionable tips for incorporating daily movement, hydration, and sleep routines into your life. Encouragement to take small,...

This episode explores how intuition plays a key role in merging New Age spirituality and Christianity, focusing on trusting yourself and a higher power. Key Discussion Points: How to trust your intuition while staying connected to a higher power. Merging spiritual practices like meditation, prayer, and breathwork with intuitive guidance. Navigating the intersection of New Age spirituality and fait...