Mama Needs A Moment

Are you a high-achieving mother ready to break through professional barriers, earn what you're truly worth, and build lasting financial freedom—without burning out? This episode is for you.

We sit down with Khiara Cureton, Executive Career & Wealth Coach and Founder of AncHER Co., who’s on a mission to help ambitious moms claim their seat at the executive table. With a powerful blend of career strategy, salary negotiation coaching, and leadership development, Khiara empowers women to stop playing small and confidently step into roles of influence and abundance.

If you’ve ever hesitated to advocate for your value—or wondered if it’s really possible to grow your career and protect your personal life—this episode will leave you inspired and equipped to take bold action.

Top Three Things You Will Learn In This Episode:

1. How to Overcome Common Hesitations Around Salary Negotiation

Learn why many women avoid advocating for higher pay, how to reframe fears of seeming ungrateful or pushy, and actionable strategies to confidently ask for what you're worth.

1. Mindset Shifts to Break Through Limiting Beliefs

Discover the internal narratives that often hold women back from pursuing executive roles or building wealth—and how to replace them with empowering beliefs that support growth and leadership.

1. How to Build a Career That Supports Both Ambition and Motherhood

Gain insight into how ambitious mothers can thrive professionally without sacrificing their personal lives, including practical tips on boundaries, leadership development, and sustainable success.Practical shifts to help you step fully into your executive potential.

Episode Notes and Resources:

Khiara Cureton’s Website:  http://www.ancherco.com

• Connect with Khiara on Instagram at @theancherco

• Take Khiara’s free Career & Money Action Plan Quiz at www.ancherco.com or book a free discovery call to learn about her ExecHER coaching program.

• Join Khiara’s free Facebook group, Her Next Title Collective (https://www.facebook.com/groups/1652420272051673/)— where ambitious mothers support each other in building the careers and income they deserve.

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

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

What should parents do when a child comes out? In this insightful episode, licensed clinical mental health counselor Dr. Sam Simon offers compassionate, practical advice for supporting LGBTQ+ youth—starting with simply saying, “Thank you for telling me.” She discusses how to respond with openness, avoid assumptions, and create a safe space for kids to explore their identities.

Dr. Sam highlights the impact of today’s political climate on queer and trans youth, shares why finding affirming therapists matters, and points parents to trusted resources like The Trevor Project, PFLAG, and local LGBTQ centers.

Whether you're a parent, educator, or ally, this conversation will help you show up with knowledge, empathy, and support.

Top Three Things You Will Learn In This Episode:

How to Respond When a Child Comes OutLearn why the first response should be gratitude ("Thank you for telling me"), and how to ask your child how they want to be supported without making assumptions.

How to Create a Safe, Supportive EnvironmentUnderstand the importance of approaching identity with curiosity—not doubt—and how to create space for exploration, especially based on a child’s age and developmental stage.

Where to Find Reliable Resources and SupportDiscover key resources like The Trevor Project, PFLAG, and local LGBTQ centers, and get tips on finding queer- and trans-informed therapists and online communities for ongoing support.

Episode Notes and Resources:

Avighna Holistic Care (Dr. Sam Simon) website: https://www.tebra.com/care/practice/avighna-holistic-care-568775

Trevor Project - https://www.thetrevorproject.org/

P flag - https://pflag.org/

Human Rights Campaign HRC - https://www.hrc.org/

Erin in the Morning - https://www.instagram.com/erininthemorning/?hl=en

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

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

Pregnancy comes with enough questions—figuring out how to move your body safely shouldn’t be one of them. We're joined by Megan Martineau, a NASM-certified personal trainer who specializes in pre and postnatal fitness. She breaks down what safe movement really looks like during pregnancy—and spoiler alert: it’s not as scary or restrictive as a lot of us have been led to believe.

We talk about all the confusing (and often conflicting) advice out there and how overwhelming it can be, especially for first-time moms. Megan reassures us that most exercises are safe as long as you’ve been cleared by your provider—basically, skip the extreme sports and direct hits to the abdomen, but otherwise, you're good to move. She shares why form, posture, and breathing (like 360-degree breathing) are key, and how to ease into strength and cardio workouts at any fitness level.

Whether you were active before pregnancy or are just starting out, Megan offers practical tips to help you feel strong, supported, and confident in your body. We also touch on the importance of tuning out social media noise and finding trusted advice that actually makes you feel empowered—not scared.

If you’ve ever wondered, “Is this safe?” or “Where do I even begin?”—this one’s for you.

Top Three Things You Will Learn In This Episode:

1. What types of exercise are actually safe during pregnancy—including which ones to avoid and how to know when you're overdoing it.

2. Why breathing techniques, posture, and good form matter more than intensity, especially as your body changes throughout pregnancy.

3. How to start (or maintain) a fitness routine during pregnancy, even if you weren’t active before—plus how to filter out the noise and find advice you can trust.

Episode Notes and Resources:

Megan Martineau’s Website: https://www.vibrantmamawellness.com

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

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

In this empowering episode, Crissy sits down with Kate Williams Stone, a non-diet health and life coach, to demystify perimenopause and help you confidently prepare for conversations with your GYN.

Kate explains why tracking symptoms like mood swings, hot flashes, and cycle changes is essential — especially since there's no definitive test for perimenopause. Together, they discuss the frustrations around the lack of education on this major life transition, how to avoid getting dismissed by doctors, and why documenting specific patterns can make all the difference at appointments.

They also explore surprising symptoms (like itchy ears!), the pitfalls of expensive at-home tests, and the importance of a holistic approach that includes emotional and lifestyle support. 

Whether you're just starting to notice changes or already navigating the thick of it, this conversation will help you track, prepare, and advocate for yourself like never before.

Top Three Things You Will Learn In This Episode:

1. How to effectively track perimenopause symptomsListeners will learn why documenting mood swings, hot flashes, menstrual cycle changes, and other symptoms in detail is critical — not just for personal understanding, but to clearly communicate patterns to their healthcare providers.

2. How to prepare for and advocate during GYN appointmentsListeners will get practical tips for prepping before appointments, including writing down specific questions and observations to avoid going blank, and how to confidently advocate for themselves if they feel dismissed.

3. Why a holistic approach to perimenopause mattersListeners will understand that perimenopause isn’t just a medical event — it's a whole-person transition that benefits from emotional, mental, and lifestyle support, not just medical interventions.

Episode Notes and Resources:

Kate Williams Stone’s website: https://www.katewilliamsstone.com

https://www.katewilliamsstone.com/gyn (free guide)

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

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

Parenting with ADHD isn’t about trying harder—it’s about doing things differently. In this episode, therapist and school psychologist Holly Moore shares three powerful strategies to help ADHD adults not just survive, but truly thrive as caregivers.

You’ll learn how to ditch rigid systems that don’t serve your family, tap into your emotional reactions to re-parent yourself, and harness creativity as a tool for confidence, connection, and calm. Holly’s honest stories and actionable insights will leave you feeling empowered to build a home that works with your brain, not against it.

Whether you’re deep in the parenting trenches or just starting to make sense of your own ADHD, this episode is packed with relief, recognition, and real-life tools you can use today.

Top Three Things You Will Learn In This Episode:

1. You will learn how to evaluate and modify the parenting systems in your homes by tuning into your own instincts and emotional cues—especially when systems (like behavior charts or reward jars) feel forced, exhausting, or disconnected. Holly emphasizes focusing on micro systems—what’s within your control—and releasing the pressure to conform to external expectations.

2. Holly dives into how your reactions as a parent can be deeply tied to your own childhood experiences. Through self-reflection and curiosity, you'll learn how to identify triggers, recognize when a reaction is more about you than your child, and develop a more compassionate, present-centered approach to caregiving.

3. Rather than viewing creativity as a hobby or luxury, this episode highlights its critical role in emotional regulation, confidence-building, and accessing dopamine in the ADHD brain. You’ll gain ideas for integrating creative activities—like dance, music, improv, or gardening—into daily life as a form of healing and thriving.

Episode Notes and Resources:

Holly Moore’s website: https://www.thatsthemominme.com/

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

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

Parenting doesn’t come with a manual—and even if it did, would we all agree on the rules? In this episode, Crissy sits down with fellow mom Cindi to tackle some of the most debated parenting topics: timeouts, participation trophies, and when (or if) it's okay to let your kid quit.

From Cindi’s support of timeouts as a tool for calming and refocusing to Crissy’s emphasis on reframing them away from punishment, they explore how discipline can become a space for growth rather than shame. The conversation turns to participation trophies—do they build confidence or set kids up for failure? And when it comes to quitting, the duo wrestles with teaching commitment versus honoring a child’s evolving interests and well-being.

It’s a candid, compassionate, and sometimes conflicting conversation—just like parenting itself. Whether you’re rethinking your timeout strategy or wondering how to talk to your child about perseverance, this episode offers real talk, shared wisdom, and a reminder that there’s no one-size-fits-all answer when raising kids.

Here are the three main takeaways listeners will gain from this episode:

1. Timeouts Can Be Reframed, Not Removed Timeouts don’t have to be punitive. When used thoughtfully, they can help children calm down and reflect, especially when paired with safe spaces and emotional support.

2. Confidence and Accountability Can Coexist Participation trophies can help build confidence, but it’s equally important to teach children how to handle disappointment, build resilience, and develop good sportsmanship.

3. Quitting Isn’t Always Failing Allowing kids to quit an activity can be the right choice depending on the situation—but finishing commitments teaches valuable lessons in persistence, balance, and self-awareness.

Episode Notes and Resources:

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

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

In this down-to-earth and inspiring episode, we sit down with Marlaya Ross, CEO and lead designer of Studio One Nine Design, to explore the world of soulful, contemporary interiors that actually work for real families. Marlaya shares her unexpected journey from aspiring attorney to sought-after interior designer—and drops a wealth of practical, mom-friendly design wisdom along the way.

From managing toy chaos and countertop clutter to discovering your personal design style without overwhelm, Marlaya offers solutions that are stylish and sustainable. Whether you're living in a modest home or dreaming big, she proves you don’t need a massive budget to create a cozy, beautiful space.

Hosts Cindi and Crissy get honest about their own design struggles—everything from undefined style to endless kid mess—and Marlaya meets them with realistic, no-shame advice. Learn how to make big-impact changes on a small budget (hello, paint and pillows!), why performance fabrics are a mom’s best friend, and how closed storage can be your secret weapon.

If you’ve ever felt like design shows don’t reflect your reality, this episode is for you. Tune in and let Marlaya help you fall back in love with your home—clutter and all.

Top Three Things You Will Learn In This Episode:

• How to Identify and Stick to Your Personal Design StyleMarlaya shares easy, stress-free ways (like using design questionnaires) to help you uncover your style and make decorating decisions without overwhelm.

• Smart Solutions for Managing Clutter in a Stylish WayLearn how to use closed storage, performance fabrics, and organization tools to keep your home looking good—even with kids in the mix.

• Budget-Friendly Ways to Refresh Your HomeFrom painting and rearranging furniture to switching out throw pillows and rugs, Marlaya offers simple tips that deliver a big visual impact without breaking the bank.

Episode Notes and Resources:

https://www.studiooneninedesign.com/

https://voyageraleigh.com/interview/exploring-life-business-with-marlaya-ross-of-studio-one-nine-design-llc/

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

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

Motherhood is more than just caretaking—it’s about leadership, resilience, and self-empowerment. In this dynamic roundtable discussion, our expert panel explores how moms can step into leadership roles, advocate for themselves and their children, and cultivate self-care practices that sustain them.

Join us as we challenge outdated narratives, share practical self-care strategies, and discuss what it truly means to lead as a mom—both at home and beyond. Make sure you check out Part 1 of this conversation, Ep. 128 ROUNDTABLE (Part 1): Mom Boss Mode: Leading with Intention & Letting Go of Guilt

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

How Moms Can Step into Leadership Roles with Confidence Learn why taking risks, modeling assertiveness, and embracing discomfort are essential for both personal growth and teaching resilience to children.

The Power of “Yes Spaces” and Screen Time Boundaries – Discover how creating environments that foster independence can help children build confidence, and gain strategies for managing screen time effectively at different developmental stages.

The Importance of Self-Care and Community Support – Understand why self-care isn’t selfish, how small, consistent rituals can make a big impact, and how surrounding yourself with a supportive community can help sustain your leadership and well-being.

Episode Notes and Resources:

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

Chasta Hamiltonhttp://stagedoordance.com/

Kelly Smedley http://waypointcounselingnc.com/

Amanda Smith http://hinenibirthandbeyond.com/

Holly Moore http://thatsthemominme.com

Holly mentioned the Via Character Survey: https://www.viacharacter.org/

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

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

Motherhood is a leadership role—one that requires resilience, self-awareness, and intentional habits. In this HER Health Collective Roundtable, experts and moms come together to explore how leadership strategies can help mothers navigate both personal and professional challenges while prioritizing their well-being.

This insightful conversation is a must-listen for any mom looking to lead with intention, cultivate balance, and thrive in every season of motherhood. Tune in for practical advice, heartfelt stories, and the encouragement you need to prioritize yourself while leading your family with confidence.

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

Proactive Leadership Strategies for Moms – How shifting from a reactive mindset to an intentional, proactive approach can help mothers lead effectively in both their personal and professional lives.

The Power of Boundaries & Saying No – Why setting boundaries and learning to say no without guilt is essential for maintaining mental and physical well-being.

Integrating Passion & Adjusting Expectations – The importance of weaving personal passions into daily life (like impromptu dance parties!) and adjusting expectations to align with the evolving realities of motherhood.

Episode Notes and Resources:

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

Chasta Hamilton http://stagedoordance.com/

Kelly Smedley http://waypointcounselingnc.com/

Amanda Smith http://hinenibirthandbeyond.com/

Holly Moore http://thatsthemominme.com

Holly mentioned the Via Character Survey: https://www.viacharacter.org/

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

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

Moms, it’s time to stop trying to do it all—and start doing what truly matters! In this episode, educator and counselor Anastasia Arauz shares powerful insights on balancing commitments, setting priorities, and releasing guilt so you can reclaim your time and energy.

Inspired by Brené Brown’s values list, Anastasia explains how identifying your core values can help you say “no” without guilt and focus on what truly brings you joy. She offers practical tips, including grounding techniques and mindfulness strategies, to help overwhelmed moms feel more centered and in control.

If you’ve ever struggled with setting boundaries or feeling like you’re not doing enough, this episode will give you the tools and encouragement to shift your mindset and embrace a more intentional, joyful life. Tune in and take the first step toward letting go, finding balance, and prioritizing YOU!

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

How to Identify & Prioritize Your Core Values – Learn how to create a values list (inspired by Brené Brown) to help guide your decisions, reduce guilt, and focus on what truly matters.

How to Set Boundaries & Say No with Confidence – Discover small, intentional steps—like saying “not right now” and practicing in the mirror—to help you set limits without guilt or overwhelm.

Grounding & Mindfulness Techniques for Overwhelm – Get practical strategies, like visualizing tree roots growing from your feet, to help you stay present, reduce anxiety, and make choices aligned with your well-being.

Episode Notes and Resources:

Anastasia Arauz’s website: https://www.anastasiaarauz.com/

Brene Brown’s Values List: https://brenebrown.com/resources/dare-to-lead-list-of-values/

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

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