Expanded Mamas

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,... more

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FAQs about Expanded Mamas:

How many episodes does Expanded Mamas have?

The podcast currently has 89 episodes available.

Expanded Mamas episodes:

July 31, 2024#70: Mom Life and Embracing the Postpartum Journey: Navigating Body Image and Societal Pressures
In this episode, we discuss:
Personal experiences with body image before and after motherhood

Societal pressures and expectations on post-pregnancy bodies

Impact of unsolicited weight loss advice

The "bounce back" culture for new moms

Influence of social media and celebrity culture on body image

Mental health effects of body image pressures

Strategies for managing postpartum body image issues

Actionable steps for developing a healthy body image

Advice for moms struggling with body image after childbirth

Importance of support systems and how partners and families can help

Desired changes in societal attitudes towards post-pregnancy bodies

Balancing health goals with societal expectations

Role of healthcare providers in supporting new moms

Benefits of public education for fostering a compassionate view of postpartum bodies

Connect with Surina:
Instagram: @fitnessinbites
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: ⁠⁠⁠⁠⁠⁠[email protected]

Discount Codes for some of my favorites:
⁠⁠⁠NED CBD⁠⁠⁠: Use discount code EXPAND for 15% off
⁠⁠⁠Genuine Essiac⁠⁠⁠: Use discount code HOPE10 for 10% off
...more
43min
July 17, 2024#69: 7 Ways to Prioritize Rest and Avoid Burnout
In today's episode, we discuss:
Basic concept of the nervous system and its regulation

Simple techniques to proactively regulate the nervous system

Recognizing the need for reactive nervous system regulation

Strategies for calming the nervous system during acute stress

Impact of chronic stress on the nervous system and long-term consequences

Importance of rest for preventing burnout and signs of approaching burnout

Overview of the 7 types of rest

Incorporating different types of rest into routines

Common misconceptions about rest and relaxation

Personal stories on the impact of embracing rest

Overcoming guilt or societal pressure related to rest

Advice for beginners implementing these practices

Connect with Katie:
Instagram: @shiftwithkatie
or- @shiftwellnesscollective

Katies' recs:
Atomic Habits
In the Flo
Five Minute Journal
Tracker App: Streak
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: ⁠⁠⁠⁠⁠⁠[email protected]

Discount Codes for some of my favorites:
⁠⁠NED CBD⁠⁠: Use discount code EXPAND for 15% off
⁠⁠Genuine Essiac⁠⁠: Use discount code HOPE10 for 10% off
...more
49min
July 03, 2024 #68: Detoxing Your Home
Check out this mini-episode on how to make small changes at home to live a toxic-free life. Removing toxins will affect your overall wellness in a positive way!
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: ⁠⁠⁠⁠⁠⁠[email protected]

Discount Codes for some of my favorites:
⁠NED CBD⁠: Use discount code EXPAND for 15% off
⁠Genuine Essiac⁠: Use discount code HOPE10 for 10% off

...more
9min
June 19, 2024#67: Transforming Your Body and Mind With Hypnotherapy | Adriana C. Gage
In this episode, we discuss:
Definition and function of hypnosis as a therapeutic tool for weight loss and health improvement

Engagement of the subconscious mind in achieving ideal weight and health through hypnosis

Highlighting the most effective techniques

Specific changes in thoughts, beliefs, and behaviors targeted by hypnosis for weight loss and health improvement.

Typical structure of a hypnosis session.

Number of sessions usually required to see results.

Personalization of hypnosis sessions to individual needs and challenges

.Strategies to maintain the benefits of hypnosis long-term.

Ensuring continued success in achieving and maintaining ideal weight and health.
Connect with Adriana:
IG: @adricgage
Website: www.acgwellness.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: ⁠⁠⁠⁠⁠⁠[email protected]

Discount Codes for some of my favorites:
NED CBD: Use discount code EXPAND for 15% off
Genuine Essiac: Use discount code HOPE10 for 10% off
...more
44min
June 05, 2024#66: Healing Illness, Injury, and Reversing Age with Regenerative Medicine - Dr. Jeff Gross
In this episode, we discuss:
Inspiration and Journey

Regenerative Medicine Overview

Stem Cells

Mechanisms of Action

Exosomes

Recent Advancements

Practical Applications

Safety and Efficacy

Quality of Life

Future Directions

Connect with Dr. Gross : https://recellebrate.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: ⁠⁠⁠⁠⁠⁠[email protected]
...more
52min
May 15, 2024 #65: Spiritual Wellness in the Workplace with Dan Simon
In this episode, we discuss:
Dan's journey (work and faith)
Importance of expressing spirituality outside of the home
Challenges with integrating spiritual beliefs into professional lives
Creating a balance between expression and boundaries
Spiritual wellness positively impacting workplace environment
Role employers/organizations can play in supporting spiritual wellness
The Golden Rule
Strategies/practices
Advice for someone who wants to cultivate a more spiritually fulfilling life / work life
Connect with Dan:
Website: https://dansimonsolutions.com/
Book rec: Think Ahead by Craig Groeschel
Support the show: Please subscribe, rate, and review over on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify
⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for quick and easy breathwork videos
Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.expandwellnesscoaching.com⁠⁠⁠⁠⁠⁠⁠⁠⁠
Guest suggestion, question, or want to say hi? Email me: ⁠⁠⁠⁠⁠⁠[email protected]
...more
52min
May 01, 2024 #64: The Healing Power of Essiac Tea with Bryan Paulhus
In today's episode, we discuss:
History and Origins of Essiac Tea
Involvement in Promoting Essiac Tea
What is Essiac Tea and its Health Benefits
Making Essiac Tea and Key Ingredients
Science Behind Cancer Treatment Claims
Significance of Authenticity in Sourcing
Potential Risks and Safe Usage
Integration into Wellness Routine
Success Stories and Testimonials
Common Misconceptions
Finding Genuine Essiac Tea
Connect with Genuine Essiac
www.genuineessiac.com
Instagram: genuineessiac
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: ⁠⁠⁠⁠⁠⁠[email protected]
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

...more
1h
March 20, 2024 #63: Getting to Know Yourself Through Human Design with Brandi Daniels
In this episode, we discuss:
Human Design basics
Brandi's journey into Human Design
Fundamental components of a human design chart
Different energy types in human design
How understanding these can help enhance self-awareness / decision making
Understanding relationships
Purpose and fulfillment
Significance of human design centers
Strategies/practices to align more closely with human design/live authentically
“Success stories”

Connect with Brandi:
Instagram: @hellobrandidaniels
Website: https://www.livingyourhd.com/
Resources:
Brandi's Gates Cheat Sheet
Krystle Alfarero IG
Karen Curry Parker - YouTube
Jenna Zoe- My Human Design
Support the show: Please subscribe, rate, and review over on ⁠⁠⁠⁠⁠⁠⁠⁠Spotify
⁠⁠⁠⁠⁠⁠⁠⁠
Follow me on ⁠⁠⁠⁠⁠⁠Instagram ⁠⁠⁠⁠⁠⁠⁠⁠@expandwithnicole⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠for updates and inspiring content!
Sign up for my Monday morning ⁠⁠⁠podcast ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠email ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for quick and easy breathwork videos
⁠⁠⁠⁠⁠⁠⁠⁠www.expandwellnesscoaching.com⁠⁠⁠⁠⁠⁠⁠⁠
Guest suggestion, question, or want to say hi? Email me: ⁠⁠⁠⁠⁠⁠[email protected]
...more
1h
March 07, 2024#62: Unlock Your Body From the Inside Out with Fascia Flossing
In this episode, we chat about
The role of fascia in our body

It’s role in our overall health + wellness

Impact on movement and flexibility

How ignoring fascia impacts us

Fascia related exercises/ how they differ from traditional workouts

Simple fascia release techniques people can incorporate

Lifestyle factors

Benefits

Diet/hydration/stress

The Floss method

Connect with Bon:
Instagram: @bonzsi
The Floss website
Half moons: Katie Rayle
Gua Sha : Yina
Acupressure Points Guide

Support the show: Please subscribe, rate, and review over on ⁠⁠⁠⁠⁠⁠⁠Spotify
⁠⁠⁠⁠⁠⁠⁠
Follow me on ⁠⁠⁠⁠⁠⁠Instagram ⁠⁠⁠⁠⁠⁠⁠@expandwithnicole⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠for updates and inspiring content!
Sign up for my Monday morning ⁠⁠⁠podcast ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠email ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for quick and easy breathwork videos
⁠⁠⁠⁠⁠⁠⁠www.expandwellnesscoaching.com⁠⁠⁠⁠⁠⁠⁠
Guest suggestion, question, or want to say hi? Email me: ⁠⁠⁠⁠⁠⁠[email protected]
...more
53min
February 21, 2024#61: Breaking Out of the Matrix and Living Life on Your Own Terms with Kasie Dobbs Ancona
In this episode we discuss:
Breaking out of the matrix

Living life on your own terms

Kasie's journey

Mindset

Regret

Fear holding people back from change

Societal pressure

Unschooling

Overcoming challenges

Advice for entrepreneurs

Connect with Kasie:
Instagram: @ourlocavida
Youtube: Our Loca Vida
Support the show: Please subscribe, rate, and review over on ⁠⁠⁠⁠⁠⁠Spotify
⁠⁠⁠⁠⁠⁠
Follow me on ⁠⁠⁠⁠⁠⁠Instagram ⁠⁠⁠⁠⁠⁠@expandwithnicole⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠for updates and inspiring content!
Sign up for my Monday morning ⁠⁠⁠podcast ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠email ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for quick and easy breathwork videos
⁠⁠⁠⁠⁠⁠www.expandwellnesscoaching.com⁠⁠⁠⁠⁠⁠
Guest suggestion, question, or want to say hi? Email me: ⁠⁠⁠⁠⁠⁠[email protected]⁠
...more
54min

FAQs about Expanded Mamas:

How many episodes does Expanded Mamas have?

The podcast currently has 89 episodes available.

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