by Nicole | Expand Wellness Coaching
Welcome to Expanded Mamas, where I simplify complex wellness information to empower you with actionable steps for a healthier, happier life. Join me as I break down big ideas into bite-sized insights, making your wellness journey both easy and enjoyable. Together, we'll transform knowledge into action for lasting well-being.
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Publishing Since
7/12/2022
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April 16, 2025
<p>Ever catch yourself stuck in a cycle of habits you know aren’t serving you—but can’t seem to stop? </p><p>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.</p><p>Let’s get to the root, create real change, and give ourselves grace along the way.</p><ul><li><p>How to identify the trigger behind your habits</p></li><li><p>Ways to create “friction” so old patterns lose their grip</p></li><li><p>Simple swaps that meet the same emotional need</p></li><li><p>How to interrupt the habit loop early</p></li><li><p>Why compassion is your most powerful tool for lasting change</p></li></ul><ul><li><p>You feel stuck in the same old habit loop</p></li><li><p>You’re ready to shift your behavior without self-punishment</p></li><li><p>You want realistic tips that actually fit your busy life</p></li><li><p>You’re craving healthier patterns rooted in mind, body, and soul wellness</p></li></ul><ul><li><p><strong>Come say hi </strong>on Instagram → <a href="https://instagram.com/expandedmamas" target="_blank" rel="ugc noopener noreferrer">@expandedmamas</a></p></li><li><p>Want support breaking a habit for good? <strong>DM me “SHIFT” and let’s chat.</strong></p></li><li><p><strong>Love the pod?</strong> Leave a quick rating or review—your words mean the world. 🌿</p></li></ul><p><strong>Hit “Follow”</strong> 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.</p><p><br></p><p><strong>Guest suggestion, question, or want to say hi?</strong></p><p>Email me: [email protected]</p><p>Website: <a href="www.expandwellnesscoaching.com">www.expandwellnesscoaching.com</a></p><p>Grab our evening journal: <a href="https://a.co/d/5Apu0fi">Expanded Evening Journal</a></p><p><br></p><p><strong>Discount Codes for some of my favorites:</strong><a href="https://helloned.com/discount/EXPAND?ref=ZpGPmN6SJoAJjN"></a></p><p><a href="https://genuineessiac.com/Expand">Genuine Essiac</a>: Click the link for 10% off your order, or use code HOPE10</p><p><a href="https://www.regenalight.com/products/regenalight-wireless-led-light-therapy-mask?snowball=NICOLE52385">Regenalight</a>: Click the link for 10% off your order, or use code NICOLE52385</p><p>My favorite clean <strong>salt</strong>: <a href="https://amzn.to/4bYnEGK">Saltverk</a></p><p>FREE 30 day healthy habits <a href="https://www.expandwellnesscoaching.com/30-days">challenge</a></p><p><br></p><p><br></p><p></p><p><br></p><p><br></p><p><br></p>
April 9, 2025
<p>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. </p><p><br></p><p>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.</p><p>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.</p><p><strong>What we cover:</strong></p><ul><li><p>Why we lose connection with ourselves (and how to spot it)</p></li><li><p>The mental, emotional, and even spiritual cost of constant output</p></li><li><p>Science behind nervous system regulation + how pausing helps</p></li><li><p>Simple ways to reconnect daily—even when time is tight</p></li><li><p>A permission slip to slow down, breathe, and remember who you are</p></li></ul><p>🔗 <strong>Learn more about my upcoming programs for mamas at </strong><a href="www.instagram.com/expandedmamas" target="_blank" rel="ugc noopener noreferrer"><strong>@expandedmamas</strong></a><strong> or </strong><a href="www.expandwellnesscoaching.com" target="_blank" rel="ugc noopener noreferrer"><strong>www.expandwellnesscoaching.com</strong></a></p><p><br></p><p><strong>Support the show: </strong></p><p>Please subscribe and review over on Spotify -<a href="https://open.spotify.com/show/2fFU9W7WfWq4TXuNzemgdy?si=53cdecb28e334019">Expanded Mamas</a></p><p>Instagram: <a href="www.instagram.com/expandedmamas">ExpandedMamas</a></p><p>Website: <a href="www.expandwellnesscoaching.com">www.expandwellnesscoaching.com</a></p><p><br></p><p><strong>Guest suggestion, question, or want to say hi?</strong></p><p>Email me: [email protected]</p><p>Grab our evening journal: <a href="https://a.co/d/5Apu0fi">Expanded Evening Journal</a></p><p><br></p><p><strong>Discount Codes for some of my favorites:</strong><a href="https://helloned.com/discount/EXPAND?ref=ZpGPmN6SJoAJjN"></a></p><p><a href="https://genuineessiac.com/Expand">Genuine Essiac</a>: Click the link for 10% off your order, or use code HOPE10</p><p><a href="https://www.regenalight.com/products/regenalight-wireless-led-light-therapy-mask?snowball=NICOLE52385">Regenalight</a>: Click the link for 10% off your order, or use code NICOLE52385</p><p>My favorite clean <strong>salt</strong>: <a href="https://amzn.to/4bYnEGK">Saltverk</a></p><p>FREE 30 day healthy habits <a href="https://www.expandwellnesscoaching.com/30-days">challenge</a></p><p><br></p><p><br></p><p><br></p><p></p><p><br></p><p><br></p>
April 2, 2025
<p>In this episode, I’m diving into <strong>mom guilt</strong>—why we feel it, how it affects our well-being, and most importantly, how to let it go. I’ll share:</p><p>✨ The science behind guilt and how it impacts stress levels<br>✨ Why self-care isn't selfish (and how to reframe the guilt)<br>✨ The difference between guilt and shame—and why that matters<br>✨ Practical ways to take time for yourself without the guilt</p><p>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!</p><p><br></p><p><strong>Support the show: </strong></p><p>Please subscribe and review over on Spotify-<a href="https://open.spotify.com/show/2fFU9W7WfWq4TXuNzemgdy?si=53cdecb28e334019">Expanded Mamas</a></p><p>Instagram: <a href="www.instagram.com/expandedmamas">ExpandedMamas</a></p><p>Website: <a href="www.expandwellnesscoaching.com">www.expandwellnesscoaching.com</a></p><p><br></p><p><strong>Guest suggestion, question, or want to say hi?</strong></p><p>Email me: [email protected]</p><p>Grab our evening journal: <a href="https://a.co/d/5Apu0fi">Expanded Evening Journal</a></p><p><br></p><p><strong>Discount Codes for some of my favorites:</strong><a href="https://helloned.com/discount/EXPAND?ref=ZpGPmN6SJoAJjN"></a></p><p><a href="https://genuineessiac.com/Expand">Genuine Essiac</a>: Click the link for 10% off your order, or use code HOPE10</p><p><a href="https://www.regenalight.com/products/regenalight-wireless-led-light-therapy-mask?snowball=NICOLE52385">Regenalight</a>: Click the link for 10% off your order, or use code NICOLE52385</p><p>My favorite clean <strong>salt</strong>: <a href="https://amzn.to/4bYnEGK">Saltverk</a></p><p>FREE 30 day healthy habits <a href="https://www.expandwellnesscoaching.com/30-days">challenge</a></p><p><br></p><p></p><p><br></p>
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