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

• 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 connected to yourself—without taking up tons of time.

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:

• 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, 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-Expanded Mamas

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ExpandedMamasWebsite: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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:

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 becoming a soul contracts practitioner. Surprising and impactful experiences from reading soul contracts. How soul contracts influence the relationships we form. Using soul contracts to overcome recurring challenges or patterns. Whether it’s possible to rewrite or renegotiate a soul contract. How understanding your soul contract can bring clarity and purpose. Practical advice for exploring your own soul contract. The role of soul contracts in spiritual growth and healing.

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: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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