Expanded Mamas: Practical Wellness for Busy Moms

What if feeling calmer and more in control doesn’t require doing more—but creating better systems?

In this episode of Expanded Mamas, I’m joined by Jon Sheldon, founder of Belleauwood Coaching, for a practical conversation about using simple systems to create more organization, clarity, and calm in everyday life.

We talk about why having everything in your head can create unnecessary stress, how systems can reduce decision fatigue, and how creating repeatable processes can help you stop constantly reacting and start moving through life with more intention.

Jon shares practical frameworks and strategies you can use to organize your life, make clearer decisions, and create more consistency—without adding another complicated routine to your already-full plate.

• Why systems create calm and clarity
• Getting things out of your head and into a system
• Using systems to reduce decision fatigue
• Moving from constantly reacting to operating with intention
• Creating organization without creating more overwhelm
• Simple frameworks for making decisions and taking action
• How consistency and accountability help create lasting change
• Building systems that actually work in real life

If you’re feeling like you’re constantly managing the next thing, this episode will give you practical ways to create more structure—and ultimately, more space to breathe.

If this episode resonated with you:

• Follow the podcast

• Share with a mom who needs to hear this

• Leave a review to help more moms find support

Connect with Jon on IG : @belleauwood_coaching

You can find me on Instagram: ⁠⁠⁠⁠⁠⁠⁠@expandedmamas⁠⁠⁠⁠⁠⁠⁠ for daily wellness practices and healthy habits.

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In this brief, unfiltered solo episode, we’re ditching the rigid morning routines and talking about the real, low-stakes habits bringing ease, glow, and peace into busy mom life right now.

If you're looking for practical nervous system regulation, mom burnout relief, and clean wellness tools, this episode is for you!

From 5-minute morning light and game-changing clean skincare to an instant outdoor mood reset for chaotic kid moments (plus an honest reflection on a summer routine fail!), this chat is packed with realistic inspiration for your daily life.

💬 Connect with me!

What is ONE low-key habit, product, or hack saving your sanity this week? Take a screenshot of you listening to this episode, share it on your Instagram Stories, and tag me @expandedmamas—let's swap ideas!

🔗 Links & Resources Mentioned:

• 🍊 My Go-To Vitamin C Serum: Click here

• ✨ Daily Clean Collagen Blend: Click here!

• ☀️ Morning Gut Health Drink: Click here

If this episode resonated with you:

• Follow the podcast

• Share with a mom who needs to hear this

• Leave a review to help more moms find support

You can also find me on Instagram at ⁠⁠⁠⁠⁠⁠⁠@expandedmamas⁠⁠⁠⁠⁠⁠⁠ for daily wellness practices and healthy habits.

CLEAN SWAPS for skin, home, and overall health- ⁠⁠⁠CLICK HERE⁠⁠⁠

Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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In this episode, fertility expert Sonia Ribas joins the conversation to debunk the myths of 'failing fertility.' Instead of viewing the body as a broken machine, Sonia explains how hormonal imbalances, inflammation, and nervous system overload are often the body’s way of saying it doesn't feel safe enough to sustain a pregnancy. We explore her three-step framework for natural optimization and how to create an internal environment where life can thrive.

Key Takeaways:

• Fertility is a Vital Sign: Why reproductive health is a reflection of overall systemic wellness.

• The Nervous System Connection: How 'fight or flight' mode impacts hormone production.

• Root Cause Focus: Addressing inflammation and depletion rather than just treating symptoms.

• Empowerment Over Urgency: Shifting the emotional narrative from 'running out of time' to 'restoring health.'

Connect with Sonia Ribas:

• Website: The Fertility Solution

  Instagram: @soniaribascoach

• Expertise: 15+ years of experience, 700+ babies welcomed worldwide.

If this episode resonated with you:

• Follow the podcast

• Share with a mom who needs to hear this

• Leave a review to help more moms find support

You can also find me on Instagram at ⁠⁠⁠⁠⁠⁠@expandedmamas⁠⁠⁠⁠⁠⁠ for daily wellness practices and healthy habits.

CLEAN SWAPS for skin, home, and overall health- ⁠⁠CLICK HERE⁠⁠

Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Here's what we chat about in this interview:

• Losing your identity in motherhood (and how it happens)

• Why moms often abandon hobbies, passions, and creativity

• Mom guilt and why prioritizing yourself feels so hard

• The power of saying no and setting healthy boundaries

• How to reclaim your identity without blowing up your life

• Simple, realistic ways to start choosing yourself again

• How creativity and self-expression impact motherhood

• Breaking generational expectations of what motherhood “should” look like

If this episode resonated with you:

• Follow the podcast

• Share with a mom who needs to hear this

• Leave a review to help more moms find support

You can also find me on Instagram at ⁠⁠⁠⁠⁠@expandedmamas⁠⁠⁠⁠⁠ for daily wellness practices and healthy habits.

Want to start regulating now? Here are three short guided breathwork sessions—morning, afternoon, and night—to reset your nervous system, improve digestion, and feel more calm in just a few minutes a day. Grab it here: ⁠⁠⁠⁠⁠THE DAILY RESET⁠⁠⁠⁠

• CLEAN SWAPS for skin, home, and overall health- ⁠CLICK HERE⁠

  Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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In this episode, we sit down with Nahum Vizakis—a combat veteran, elite athlete, and master healer—to explore the intersection of physical optimization and spiritual awakening.

Nahum breaks down how to move past "quick-fix" wellness and into a lifestyle of radical self-responsibility, using both modern science and presence to unlock the body’s full potential.

Resources Mentioned:

• Book: The Biohacker’s Guide to Spiritual Bodybuilding by Nahum Vizakis

• Memoir: The Indigo Flame by Nahum Vizakis

• Connect with Nahum: www.instagram.com/spiritual_bodybuilder

If this episode resonated with you:

• Follow the podcast

• Share with a mom who needs to hear this

• Leave a review to help more moms find support

You can also find me on Instagram at ⁠⁠⁠⁠@expandedmamas⁠⁠⁠⁠ for daily wellness practices and healthy habits.

Want to start regulating now? Here are three short guided breathwork sessions—morning, afternoon, and night—to reset your nervous system, improve digestion, and feel more calm in just a few minutes a day. Grab it here: ⁠⁠⁠⁠THE DAILY RESET⁠⁠⁠

• CLEAN SWAPS for skin, home, and overall health- CLICK HERE

  Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

  Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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In this episode, we’re diving into Parts Work and Internal Family Systems (IFS)—a powerful therapeutic approach that helps you understand the different “parts” of your mind and why you react the way you do.

If you’ve ever felt like one part of you wants rest while another keeps pushing, or wondered why certain situations trigger strong emotional reactions, Parts Work offers a compassionate framework for self-understanding and healing.

Today's guest, Craig Perra, shares how Internal Family Systems therapy helps people reconnect with their core self, process betrayal or disconnection, and develop healthier emotional boundaries.

This conversation is especially helpful for moms who feel overwhelmed, disconnected from themselves, or stuck in cycles of stress and self-criticism.

You’ll walk away with practical insight into how Parts Work can help you regulate your nervous system, respond instead of react, and rebuild a stronger relationship with yourself.

• What Parts Work and Internal Family Systems (IFS) actually are

• Why we all have different “parts” of our personality

• How Parts Work helps explain triggers, emotional reactions, and inner conflict

• Healing from betrayal, disconnection, and emotional overwhelm

• How to set compassionate boundaries without shutting down

• Why self-awareness is the key to reclaiming your identity and personal power

This episode is for you if you:

• Feel emotionally overwhelmed or stretched thin

• Notice yourself reacting in ways you wish you wouldn’t

• Want tools for self-awareness and nervous system regulation

• Are curious about Internal Family Systems therapy

• Are a mom trying to reconnect with yourself while caring for everyone else

The Expanded Mamas Collective is a supportive space for moms who want to feel calmer, stronger, and more grounded—without burning out or doing it alone.

Inside the collective, you’ll find:

• Breathwork, mindfulness, and movement practices designed for motherhood

• Simple tools that integrate into daily life

• A community of moms who get it

• Support for your mental, emotional, and physical well-being

👉 Learn more and join here: ⁠⁠⁠Expanded Mamas Collective⁠⁠⁠

If this episode resonated with you:

• Follow the podcast

• Share with a mom who needs to hear this

• Leave a review to help more moms find support

You can also find me on Instagram at ⁠⁠⁠@expandedmamas⁠⁠⁠ for daily wellness practices and healthy habits.

Want to start regulating now? Here are three short guided breathwork sessions—morning, afternoon, and night—to reset your nervous system, improve digestion, and feel more calm in just a few minutes a day. Grab it here: ⁠⁠⁠THE DAILY RESET⁠⁠

• Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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  FREE 30 day ⁠⁠⁠⁠⁠⁠⁠⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠

  
  

In this episode, we cover:

• What maternal resentment actually is (and why it’s more common than you think)

• The “invisible load” and how it impacts mental and emotional health

• Why resentment is often a nervous system response to chronic overload

• How unspoken expectations contribute to burnout
  

• The difference between loving your family and feeling overwhelmed by responsibility

• Practical ways to make the invisible load visible

• How receiving help can feel uncomfortable — and why it matters

• Grounding practices to regulate your nervous system in moments of overwhelm

The Expanded Mamas Collective is a supportive space for moms who want to feel calmer, stronger, and more grounded—without burning out or doing it alone.

Inside the collective, you’ll find:

• Breathwork, mindfulness, and movement practices designed for motherhood

• Simple tools that integrate into daily life

• A community of moms who get it

• Support for your mental, emotional, and physical well-being

👉 Learn more and join here: ⁠⁠Expanded Mamas Collective⁠⁠

If this episode resonated with you:

• Follow the podcast

• Share with a mom who needs to hear this

• Leave a review to help more moms find support

You can also find me on Instagram at ⁠⁠@expandedmamas⁠⁠ for daily wellness practices and healthy habits.

Want to start regulating now? Here are three short guided breathwork sessions—morning, afternoon, and night—to reset your nervous system, improve digestion, and feel more calm in just a few minutes a day. Grab it here: ⁠⁠THE DAILY RESET⁠

• Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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  FREE 30 day ⁠⁠⁠⁠⁠⁠⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠

  
  

In this episode of Expanded Mamas, I’m joined by Atavia Minoudis, an IBS recovery coach and nutritional therapist, to dive deep into the gut-brain connection. Whether you have digestive issues or just want better overall wellness, this conversation is packed with practical strategies to support your gut, calm your nervous system, and feel more in control in daily life.

• How your gut and brain communicate and why it matters for digestion and overall health
  

• The role of stress in gut health and simple ways to shift out of “fight or flight”
  

• Daily habits to strengthen your gut-brain connection—no special diet required
  

• How IBS flare-ups can be reduced by retraining the nervous system
  

• Tools for nervous system regulation that help moms feel calmer, clearer, and more grounded
  If you want to feel more balanced, energized, and supported in motherhood, this episode is for you.

Listen, learn, and start supporting your gut-brain connection today!

Want more personalized support?

The Expanded Mamas Collective is a supportive space for moms who want to feel calmer, stronger, and more grounded—without burning out or doing it alone.

Inside the collective, you’ll find:

• Breathwork, mindfulness, and movement practices designed for motherhood

• Simple tools that integrate into daily life

• A community of moms who get it

• Support for your mental, emotional, and physical well-being

👉 Learn more and join here: ⁠Expanded Mamas Collective⁠

If this episode resonated, please subscribe, leave a review, and share it with a mom who could use a reminder that she’s not alone.

You can also find me on Instagram at ⁠@expandedmamas⁠ for daily wellness practices and healthy habits.

Want to start regulating now? Here are three short guided breathwork sessions—morning, afternoon, and night—to reset your nervous system, improve digestion, and feel more calm in just a few minutes a day. Grab it here: ⁠THE DAILY RESET

After some time away, I’m reintroducing myself, sharing where I’ve been, and naming what so many mothers are feeling: we are tired—mentally, emotionally, and physically.

I share why I created The Expanded Mamas Collective—a community designed for moms in the thick of motherhood who want to feel more regulated, connected, and like themselves again.

• Who I am and the work I do as a health coach, teacher, and breathwork guide

• Where I’ve been and why slowing down was necessary

• The invisible load moms carry every single day

• Why “self-care” often misses the mark for mothers

• What moms actually need right now: support, nervous system regulation, and community

• The intention behind The Expanded Mamas Collective and who it’s for

The Expanded Mamas Collective is a supportive space for moms who want to feel calmer, stronger, and more grounded—without burning out or doing it alone.

Inside the collective, you’ll find:

• Breathwork, mindfulness, and movement practices designed for motherhood

• Simple tools that integrate into daily life

• A community of moms who get it

• Support for your mental, emotional, and physical well-being

👉 Learn more and join here: Expanded Mamas Collective

If this episode resonated, please subscribe, leave a review, and share it with a mom who could use a reminder that she’s not alone.

You can also find me on Instagram at @expandedmamas for daily grounding practices and healthy habits.

Want to start regulating now? Click to access THE DAILY RESET: A set of 5 minute breathwork routines that you can use any time.

• Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10

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  FREE 30 day ⁠⁠⁠⁠⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠⁠

  
  

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!