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!

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

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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

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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

• • Teaching your kids to trust their intuition
  • Daily rituals to create peace and connection at home

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:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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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: ⁠⁠⁠⁠⁠⁠[email protected]

Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.expandwellnesscoaching.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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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

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: ⁠⁠⁠⁠⁠⁠[email protected]

Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.expandwellnesscoaching.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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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: ⁠⁠⁠⁠⁠⁠[email protected]

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: ⁠⁠⁠⁠⁠⁠[email protected]

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