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:

February 06, 2024#60: Exploring the Healing Power of Sound with Toshia Shaw
In today's episode, we chat about:
Toshia’s journey into sound healing
An overview of what sound healing encompasses
How sound influences our energy
Balance and alignment of chakras
Connection between sound, energy, well-being
Common techniques/different types of sound
Specific sound frequencies or tones that are commonly used in sound healing practices
Benefits / sound healing for specific issues (stress, anxiety, physical ailments)

Processing/releasing stored emotions

Simple practices or techniques that listeners can try at home

Connect with Toshia:
Website: Flowing Lotus Center
Instagram: @toshiashaw
MHz Chart
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
56min
January 24, 2024#59: How to Start the Inner Work and Change Your Life with Roy Akra
In this episode, we chat about:
️Defining healing️

Common healing modalities/integrating these into our daily lives️

The benefits of cultivating self-awareness, emotional maturity & living in the present moment️

The role does spirituality plays in the overall healing process/developing a spiritual practice that resonates

Healing ourselves in connection to collective well-being

Common challenges individuals face on their healing journeys/how can they overcome them

Advice for someone just starting their healing journey

Connect with Roy Akra on Instagram @royakra
Check out @expandwithnicole on IG for a list of Roy's favorite books!
Balance app
Insight Timer
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
48min
January 03, 2024#58: The Psychology of New Year’s Resolutions and How to Keep Them
In this episode, I discuss
My New Year's resolution routine

The process of setting clear intentions

Connecting emotion to intention

Why we can't stick to our resolutions

Psychological factors for failing/succeeding

The "Habit Loop"

Science behind habit formation

Staying motivated
The Power of Habit Book

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
12min
December 20, 2023#57: Using Breathwork to Combat Holiday Stress (or ANY stress)!
In this episode, I discuss:
Using breathwork to combat stress during the holidays.
Explanation of the autonomic nervous system.

Scientific facts on how intentional breathing impacts the nervous system.

Focus on diaphragmatic breathing and its role in stress reduction.
The connection between different breathing techniques and their unique effects.

Guided practice of the extended exhale technique.
Detailed instructions on diaphragmatic breathing.
The mechanics and benefits of engaging the diaphragm.
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
13min
December 13, 2023 #56: Balancing Blood Sugar to Increase Vitality and Optimal Health with Tiana Lane
In today's episode, we chat about:

* Basics of blood sugar regulation
* The importance of balancing blood sugar/benefits
* Practical tips for maintaining stable blood sugar levels throughout the day
* How factors like diet, exercise, sleep, and stress influence blood sugar
* Specific foods or dietary patterns that are particularly beneficial for promoting stable blood sugar levels
* The role insulin resistance plays in blood sugar management/ steps that individuals can take to improve insulin sensitivity
* Favorite tips and swaps
Connect with Tiana:
Instagram: healthyfitbytiana
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
48min
December 06, 2023#55: Exploring the Energies and Mysteries of Crystal Healing with Loretta Carraro
In this episode, we chat about:
Scientific and metaphysical facts

How to choose crystals/shopping for crystals

Communicating with crystals

The energy exchange

How to connect with crystals

Cleansing crystals

Daily practices

Skeptical? Listen in to find out what Loretta says to skeptics!

Connect with Loretta:
Instagram: @nourishedhealing
Website: https://nourishedenergy.com.au/

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
48min
November 29, 2023#54: The Mind-Blowing Power of Neuroplasticity
In this episode, you will hear about:
the amazing brain

neuroplasticity

how to rewire our brains

why we SHOULD rewire our brains

neural pathways

creating new experiences

the importance of being a lifelong learner

stepping out of your comfort zone

a client success story

Support the show: Please subscribe, rate, and review over on ⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠.
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
⁠⁠⁠⁠Website⁠⁠⁠⁠
Guest suggestion, question, or want to say hi? Email me: ⁠⁠⁠⁠⁠⁠[email protected]⁠
...more
7min
November 22, 2023#53: Everything You Want (and Need) to Know About Microdosing with Dr. Eliza Collins
In this episode, we chat about:
Microdosing (with mushrooms)

Neuroplasticity

The importance of set and setting

Why you should have professional support

Your WHY for going through this experience

The importance of preparing yourself before microdosing

Microdosing series

Expectations v. reality

Physical and mental reactions
Potential risks

Dr. Collins' personal success story

Legality
Connect with Dr. Collins:
Website: https://www.theburnoutwitch.com/
Email: [email protected]
IG: https://www.instagram.com/theburnoutwitch/

Resources:
Third Wave Community: https://thethirdwave.co/
MAPS (Educational Association): https://maps.org/
Testing: https://dancesafe.org/
Drug Checking Kits: https://qtests.org/
Psychedelic Spotlight: https://psychedelicspotlight.com/
Support the show: Please subscribe, rate, and review over on ⁠⁠⁠Apple Podcasts⁠⁠⁠.
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
⁠⁠⁠Website⁠⁠⁠
Guest suggestion, question, or want to say hi? Email me: ⁠⁠⁠⁠⁠⁠[email protected]⁠
...more
58min
November 15, 2023#52: How to Build Resilience in Order to Navigate Life's Challenges
In today's episode, I discuss:
The science around resilience

Why building resilience is critical

How to start building resilience TODAY
Support the show: Please subscribe, rate, and review over on ⁠⁠Apple Podcasts⁠⁠.
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
⁠⁠Website⁠⁠
Guest suggestion, question, or want to say hi? Email me: ⁠⁠⁠⁠⁠⁠[email protected]⁠
...more
9min
November 08, 2023#51: The Upside of Stress (It's not all bad!) with Dr. Amir Rashidian
In today's episode, we chat about:
Eustress v. distress

Cultivating resilience

Chronic stress

Science behind stress: how it affects bodies and minds

Harnessing stress as fuel for growth

Training your body to handle stress

Shifting out of fight or flight to rest and repair

FIVE actionable steps you can start doing TODAY

Natural “opiods” in our bodies

True chiropractic-Work on bringing clients back to center / balance

How to increase capacity for dealing with stress

Why you should interview your chiropractor

Amazing success stories
Connect with Dr. Amir Rashidian:
Book Rec: The Coffee Bean
Chiropractic website
Personal website
Youtube: Real chiropractic
Support the show: Please subscribe, rate, and review over on ⁠Apple Podcasts⁠.
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
⁠Website⁠
Guest suggestion, question, or want to say hi? Email me: ⁠⁠⁠⁠⁠⁠[email protected]⁠
...more
57min

FAQs about Expanded Mamas:

How many episodes does Expanded Mamas have?

The podcast currently has 89 episodes available.

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