Mama Needs A Moment

Transitioning between staying at home and returning to work can be both emotional and overwhelming. In this episode, therapist Nicole Wallace, who specializes in women’s anxiety and depression, joins us to unpack the identity shifts, financial pressures, and emotional hurdles that come with these life changes.

Nicole shares her personal story of stepping away from work after a traumatic birth and adoption, as well as insights from her practice. She highlights how the pandemic led to a 58% rise in stay-at-home moms, mostly women, revealing gaps in support and recognition.

We discuss financial planning, building support systems, and clear household communication, along with the importance of maintaining social and emotional connections. Whether you’re preparing for a transition or navigating one now, this conversation offers practical strategies and honest reflections for moms at every stage.

Top Three Things You Will Learn In This Episode:

1. Practical financial strategies for big life shifts

Learn how to plan ahead for the financial realities of transitioning between staying at home and working—so the transition feels less overwhelming and more intentional.

1. Understanding the emotional and identity changes

The shifting roles with Motherhood transitions often bring unexpected feelings of loss, uncertainty, or even guilt.

1. Creating strong support systems and clear expectations at home

You’ll learn how clear communication and intentional support can ease the strain on relationships and create more balance during times of change.

Episode Notes and Resources:

Nicole’s website: https://transformcc10.com/

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER Circle - https://www.herhealthcollective.com/membership 

What we model matters more than what we say. In Part 2 of our roundtable series on creating a legacy of health, we explore how parenting styles, emotional regulation, and everyday movement shape the values our kids carry into adulthood.

From setting healthy boundaries and teaching life skills, to modeling emotional resilience through co-regulation, this episode is packed with practical, low-pressure strategies to support both parents and children. We also dive into creative ways to bring more movement into busy family routines—because wellness doesn’t have to be one more thing on the to-do list.

This conversation will leave you inspired to make small shifts that create a lasting impact for generations to come.

These are the top three things you will learn from this podcast episode:

1. How parenting styles shape emotional and behavioral development — and practical ways to model independence, set healthy boundaries, and teach essential life skills that build confidence and resilience in children.

2. How to support emotional regulation as a family, including co-regulation techniques, grounding strategies, and daily practices that help children learn to manage their feelings effectively.

3. Creative, low-pressure ways to integrate movement into daily routines, making physical wellness a natural part of family life rather than a chore.

You will hear from the following experts:

• Irene Gouge, Sleep Coach, Loving Lessons Sleep Solutions

• Marianne Breneman, Life and Health Coach, Mindful Health and Harmony LLC

• Anastasia Arauz, Licensed Therapist, and Educator, Parenting Coach

• Anna Lutz, MPH, RD, LDN, CEDS-C, Lutz, Alexander & Associates Nutrition Therapy

• Dr. Norah Whitten, PT, Functional Phizio

• Nicole Bazinet, MS, OTR/L, IBCLC, BWellBaby

• Veronica Kemeny, LCSW, PMH-C, Anchor Perinatal Wellness

• Sarah Parise, Personal Trainer, Yoga Instructor, Great Days By Sarah

Episode Notes and Resources:

HER Health Collective Directory of Experts

Irene Gouge https://www.lovinglessonslearned.com/

Marianne Breneman: https://www.mindfulhealthandharmony.com/

Anastasia Arauz: https://www.anastasiaarauz.com/

Anna Lutz: https://lutzandalexander.com/

Dr. Norah Whitten: https://functionalphyziopt.com/

Nicole Basinet: https://www.bwellbaby.com/Veronica Kemeny: https://www.anchorperinatal.com/

Sarah Parise: https://greatdaysbysarah.com/

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER Circle - https://www.herhealthcollective.com/membership 

What kind of health legacy are you creating for your family? In this Roundtable discussion, we explore how the words we use about food and bodies shape children’s relationship with health for years to come. You’ll hear fresh perspectives on moving away from dieting culture, balancing nutrition with enjoyment, and modeling joyful movement at home.

We also dive into the importance of rest and self-care for parents, showing how even small shifts can ripple through the whole family. The conversation wraps up with practical tips for weaving healthy habits into everyday routines—like turning exercise into play, involving kids in meals, and finding creative ways to recharge. This episode is filled with encouragement and actionable strategies to help you raise resilient kids while caring for yourself along the way.

These are the top three things you will learn from this podcast episode:

1. How to shift your family’s food culture away from dieting and body-size focus—using positive language, modeling nourishment, and making food a source of balance and joy rather than stress.

2. Why parental self-care matters for your family’s well-being—including practical ways to prioritize rest, movement, and personal growth without guilt.

3. Simple strategies for weaving healthy habits into daily routines—like involving kids in cooking, turning exercise into family play, and finding creative ways to make wellness sustainable.

You will hear from the following experts:

• Irene Gouge, Sleep Coach, Loving Lessons Sleep Solutions

• Marianne Breneman, Life and Health Coach, Mindful Health and Harmony LLC

• Anastasia Arauz, Licensed Therapist, and Educator, Parenting Coach

• Anna Lutz, MPH, RD, LDN, CEDS-C, Lutz, Alexander & Associates Nutrition Therapy

• Dr. Norah Whitten, PT, Functional Phizio

• Nicole Bazinet, MS, OTR/L, IBCLC, BWellBaby

• Veronica Kemeny, LCSW, PMH-C, Anchor Perinatal Wellness

• Sarah Parise, Personal Trainer, Yoga Instructor, Great Days By Sarah

Episode Notes and Resources:

Irene Gouge https://www.lovinglessonslearned.com/

Marianne Breneman: https://www.mindfulhealthandharmony.com/

Anastasia Arauz: https://www.anastasiaarauz.com/

Anna Lutz: https://lutzandalexander.com/

Dr. Norah Whitten: https://functionalphyziopt.com/

Nicole Basinet: https://www.bwellbaby.com/Veronica Kemeny: https://www.anchorperinatal.com/

Sarah Parise: https://greatdaysbysarah.com/

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER Circle - https://www.herhealthcollective.com/membership 

When Ryan Brown was forced to change her baby on a dirty restroom floor, she knew she couldn’t be the only one struggling to find clean, safe bathrooms. That moment inspired her to create Go Squadies, an app that maps and rates restrooms based on cleanliness, accessibility, and reliability. Think of it as a “Waze for bathrooms,” complete with a proprietary trust score that factors in safety, hours of operation, and real-time user feedback.

In this episode, Ryan shares how she turned her frustration into a social impact startup addressing public health, equity, and even economic issues for businesses. She opens up about the early challenges of validating her idea, conducting focus groups, and proving that the U.S. ranks shockingly low in restroom access. Ryan also discusses the role of AI in improving the app and the importance of listening to users at every step.

Her story is a powerful reminder that small, everyday frustrations can lead to big innovations.

Top Three Things You Will Learn In This Episode:

1. How everyday struggles can inspire meaningful solutions: Listeners will learn how Ryan Brown turned common parenting frustrations—like dirty, inaccessible public restrooms—into a mission-driven tech startup.

2. The importance of user feedback and research: The episode highlights how focus groups, surveys, and real-world testing shaped the Go Squadies app, showing the value of listening to your audience when solving problems.

3. Why public restrooms matter for health, safety, and equity: Beyond convenience, the conversation explores how clean, accessible restrooms impact families, travelers, and businesses, and why infrastructure improvements are critical.

Episode Notes and Resources:

Go Squadies website: https://www.gosquadies.com/

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER Circle - https://www.herhealthcollective.com/membership

Do you ever feel like self-care is just another item on your never-ending to-do list? In this episode, we sit down with Sarah Parise—mom, personal trainer, and founder of Great Days by Sarah—to reframe what self-care can look like for busy moms. Sarah shares her powerful yet practical approach: dedicating just 2% of your day (that’s about 28 minutes!) to yourself. From a quick meditation while your coffee brews to a short walk with the stroller, she shows how small, consistent actions can make a big impact.

We dive into common barriers like decision fatigue, the all-or-nothing mindset, and the guilt that often comes with putting yourself first. Sarah offers realistic strategies to build routines that stick, set up your environment for success, and bring joy back into the practice of caring for yourself.

If you’ve ever thought self-care was too complicated, too time-consuming, or too indulgent, this conversation will inspire you to see it differently—and remind you that when moms thrive, the whole family benefits.

Top Three Things You Will Learn In This Episode:

1. How to make self-care realistic and sustainable – why dedicating just 2% of your day (around 28 minutes, broken into small chunks) can transform your well-being without adding stress.

2. Ways to overcome common barriers – including decision fatigue, the all-or-nothing mindset, and mom-guilt that often keep women from prioritizing themselves.

3. Practical strategies to build routines that stick – like prepping your environment, finding consistent times for self-care, and weaving small, joyful activities into everyday life.

Episode Notes and Resources:

Sarah’s Website: https://greatdaysbysarah.com/

Sarah's Podcast - Mom's In Time Out: https://open.spotify.com/show/2EgTP0ezxWWX9xhxvZqOvw

• YouTube: https://www.youtube.com/@greatdaysbysarah

• Instagram: https://www.instagram.com/greatdaysbysarah/

• Facebook: https://www.facebook.com/groups/timeoutformoms

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER Circle - https://www.herhealthcollective.com/membership 

What happens when a personal crisis sparks a movement to change how women work? For Garla Glover Smith, co-founder of Smart Moms, the answer began at 18 when her mother suffered a stroke after years of overwork. That pivotal moment shaped Garla’s lifelong mission: to redefine work-life balance and create meaningful, flexible career opportunities for professional moms.

In this conversation, Garla shares how Smart Moms has placed thousands of women in roles that honor their skills and values, the challenges of shifting employer mindsets, and why technology, continuous learning, and community are key to career readiness. She also opens up about how she models balance for her own daughters—leaning on therapy, family support, and fun along the way.

If you’re a mom navigating career transitions or simply searching for a healthier way to thrive at work and home, this episode is filled with inspiration and practical insight.

Top Three Things You Will Learn In This Episode:

1. How to align career choices with personal values and skills — and why self-assessment is crucial for long-term fulfillment.

2. The importance of flexibility, continuous learning, and tech-readiness — especially as AI and automation reshape the workplace.

3. Practical strategies for modeling work-life balance — from building community and seeking support to integrating family into your professional journey.

Episode Notes and Resources:

Smart Moms: https://smart-moms.net/

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER Circle - https://www.herhealthcollective.com/membership 

In Part 2 of our roundtable on Navigating the Digital Age and Raising Resilient Kids, the conversation continues with more practical tools and thoughtful insights for raising emotionally healthy kids in today’s tech-driven world.

This episode explores how to set consistent digital boundaries, recognize signs of compulsive screen use, and support kids in building healthy, mindful relationships with technology. Our experts also discuss the importance of promoting critical thinking and digital literacy, and how personalized routines—like sleep plans—can play a key role in digital wellness. The conversation wraps with guidance on when to seek professional support for issues like digital overuse and anxiety, and what to look for in evidence-based help.

Missed Part 1?Go back and listen to the first half of this powerful discussion where we explored the influence of social media on body image, the value of face-to-face communication and family dinners, and how to create rhythms at home that encourage creativity and resilience.

Whether you’re navigating screen time struggles or looking for ways to raise digitally aware, emotionally grounded kids, this two-part series is packed with guidance to support your parenting journey.

These are the top three things you will learn from this podcast episode:

1. How to identify the difference between healthy and compulsive digital use—and how to guide your child toward more intentional screen time.

2. Strategies to promote digital literacy and critical thinking, so kids can better navigate online content and social influence.

3. When and how to seek professional support for issues like digital overuse or anxiety, including what to look for in evidence-based resources.

Irene Gouge, Loving Lessons Sleep Solutions

Erin Jones, LCMHC , Bull City Anxiety and OCD Treatment Center

Marianne Breneman, Life and Health Coach, Mindful Health and Harmony LLC

Anastasia Arauz, Licensed Therapist, and Educator, Parenting Coach

Stephanie Gordon, MSW, CCIEDC, Eating Disorder Recovery Coach

Episode Notes and Resources:

Irene Gouge https://www.lovinglessonslearned.com/

@lovinglessons

Erin Jones https://www.bullcityanxiety.com/

@bullcityanxiety

Marianne Breneman https://www.mindfulhealthandharmony.com/

@mariannebreneman

Anastasia Arauz https://www.anastasiaarauz.com/

@anastasiaarauz

Stephanie Gordon https://bestrong-journey.com/

@bestrong.journey

Facebook Group mentioned by Stephanie Gordon - Parenting in a Tech World - https://www.facebook.com/groups/119842088645840

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership 

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

How do we raise emotionally healthy, confident kids in a world dominated by screens, selfies, and social media? In Roundtable #2 of 2025, our expert panel tackles one of modern parenting’s biggest challenges: navigating the digital age while fostering resilience in our children.

This candid conversation explores the real-life impact of social media on body image and self-perception—especially through filters and AI-generated content—and how it can fuel anxiety and compulsive behaviors in kids and teens. The panel shares powerful strategies to create daily rhythms that promote creativity, emphasize the value of face-to-face communication, and establish device-free downtime.

You’ll also hear thoughtful insights on how to talk to your kids about their digital lives, set healthy boundaries around screen use, and lead with curiosity instead of control. Plus, we dive into the tricky terrain of parental responsibility when it comes to posting our children’s photos online.

Whether your kids are toddlers or teens, this episode will leave you with fresh ideas and a renewed sense of confidence for raising resilient kids in today’s tech-heavy world.

These are the top three things you will learn from this podcast episode:

How to foster healthy screen habits by creating daily rhythms, encouraging device-free downtime, and setting boundaries without constant power struggles.

The impact of social media on kids’ body image and mental health, including how filters and AI can distort self-perception and trigger anxiety or compulsive behaviors.

Practical ways to strengthen real-world connections—like face-to-face communication, family dinners, and "yes spaces" for creativity and independent play.

Irene Gouge, Loving Lessons Sleep Solutions

Erin Jones, LCMHC , Bull City Anxiety and OCD Treatment Center

Marianne Breneman, Life and Health Coach, Mindful Health and Harmony LLC

Anastasia Arauz, Licensed Therapist, and Educator, Parenting Coach

Stephanie Gordon, MSW, CCIEDC, Eating Disorder Recovery Coach

Episode Notes and Resources:

Irene Gouge https://www.lovinglessonslearned.com/

@lovinglessons

Erin Jones https://www.bullcityanxiety.com/

@bullcityanxiety

Marianne Breneman https://www.mindfulhealthandharmony.com/

@mariannebreneman

Anastasia Arauz https://www.anastasiaarauz.com/

@anastasiaarauz

Stephanie Gordon https://bestrong-journey.com/

@bestrong.journey

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership 

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

If you’ve ever felt like you’re doing “everything right” but still not feeling good in your body, this episode is for you.In this episode, Dr. Lisa Folden—a licensed physical therapist and lifestyle coach—joins us to unpack the $60 billion diet culture industry and offer a radically refreshing alternative.

Dr. Folden introduces us to the transformative concept of Health at Every Size and explains why weight is not a reliable indicator of health. She shares powerful tools for breaking free from diet culture’s grip, including intuitive eating, joyful movement, and replacing negative self-talk with affirming beliefs.

We talk about what it means to truly listen to your body, why some people feel out of control around food (hint: it’s not a lack of willpower), and how mental and emotional well-being are essential parts of health. Whether you’re new to this conversation or deep into your body acceptance journey, this episode is a must-listen.

Top 3 Things You’ll Learn in This Episode:

1. Why weight isn’t a true measure of healthLearn how the Health at Every Size approach focuses on habits and well-being, not appearance.

2. How to eat and move in ways that feel goodDiscover how intuitive eating and joyful movement can help you ditch guilt and build sustainable habits.

3. How to stop negative self-talk and trust your bodyGet tools to replace shame with self-compassion and reconnect with your body’s natural signals.

Episode Notes and Resources:

Dr. Lisa Folden’s Website:  https://www.healthyphit.com/

• Connect with Dr. Folden on Instagram and Facebook at @healthyphit

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER Circle - https://www.herhealthcollective.com/membership 

If you're trying to keep your blood sugar steady—whether you're managing a diagnosis or just want to feel better throughout the day—this episode is packed with practical advice you can actually use. Registered dietitian and certified personal trainer Ashley Sponsky breaks down how movement and food choices work together to support balanced blood sugar.

Ashley shares why strength training twice a week and brisk walking for about 21 minutes a day are a powerful combo. We also talk about how meal timing, fiber, and protein (100 grams a day is her goal!) can help you stay full, energized, and avoid those sugar crashes. From lifting heavier weights to starting meals with veggies, Ashley gives us real-world tips to make small changes that add up.

Top Three Things You Will Learn In This Episode:

1. How strength training and brisk walking help regulate blood sugar — including how often to do them, how to challenge your muscles effectively, and why walking after meals makes a difference.

2. The role of protein and fiber in stabilizing blood sugar — how much to aim for daily, why they keep you full and steady, and the best food sources to include.

3. Simple meal strategies to prevent blood sugar spikes — like pairing carbs with protein and eating veggies first to slow digestion and improve glucose response.

Episode Notes and Resources:

Ashley Sponsky’s Website:  https://fueledandfit.us/

• Connect with Ashley on Instagram and Facebook at @fueledandfitllc

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER Circle - https://www.herhealthcollective.com/membership