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!
Access Calm in 5 and start regulating now!
Join the waitlist for the Expanded Mamas Collective
Follow + Connect: Subscribe and leave a review
Instagram: @expandedmamas🌐
Grab our evening journal: Expanded Evening Journal
Discount Codes for some of my favorites:
Genuine Essiac: Click the link for 10% off your order, or use code HOPE10
Regenalight: Click the link for 10% off your order, or use code NICOLE52385
FREE 30 day healthy habit reset
Today I’m joined by Caitlyn Casson — a professional dancer, yoga teacher, and certified practitioner of positive psychology. Caitlyn has traveled the world teaching and performing, and now she brings all of that wisdom together in her signature program, EXPAND Positive Movement.
What I love about Caitlyn’s work is how approachable it is — especially for busy moms. She reminds us that we don’t need an hour at the gym to feel better. Sometimes, just a few minutes of intentional movement, breath, or mindfulness can completely shift our energy and our day.
In this conversation, we talk about how to make “mini workouts” or moments of me time feel doable, guilt-free, and energizing — even in the middle of the chaos of motherhood.
How Caitlyn combined her background in dance, yoga, and positive psychology to create EXPAND Positive Movement
Why short bursts of movement are so effective for busy moms
Simple 5-minute routines that can transform your mood and energy
How to reframe “me time” so it feels like a necessity, not a luxury
The emotional and energetic shifts that come from mindful movement
The role of breathwork and mindfulness in supporting physical vitality
One simple action any mom can take today to feel more grounded and reconnected
Connect with Cait:
Instagram: @caitishappy
Access Calm in 5 and start regulating now!
Join the waitlist for the Expanded Mamas Community
Follow + Connect: Subscribe and leave a review
Instagram: @expandedmamas🌐
Grab our evening journal: Expanded Evening Journal
Discount Codes for some of my favorites:
Genuine Essiac: Click the link for 10% off your order, or use code HOPE10
Regenalight: Click the link for 10% off your order, or use code NICOLE52385
FREE 30 day healthy habit reset
I’m back behind the mic with a quick, personal episode on why listening to your body matters — especially in motherhood.
I share how nervous system regulation, breathwork, mindfulness, and visualization can help you reset in minutes, plus a simple practice you can try right now.
I also give a peek at my Calm in 5 series and the new mom community launching soon.
Access Calm in 5 and start regulating now!
Join the waitlist for the Expanded Mamas Community
Follow + Connect: Subscribe and leave a review
Instagram: @expandedmamas🌐
Grab our evening journal: Expanded Evening Journal
Discount Codes for some of my favorites:
Genuine Essiac: Click the link for 10% off your order, or use code HOPE10
Regenalight: Click the link for 10% off your order, or use code NICOLE52385
FREE 30 day healthy habit reset
In this powerful episode, I sit down with Julie Kraus, a spiritual advisor and psychic medium, to explore how moms can reconnect with their intuition and use spiritual tools to feel more grounded, clear, and connected — for themselves and their families.
We talk about everything from protecting your energy to introducing intuitive practices to your kids, and what to do when your child says they "see" things. Whether you’re new to spirituality or already tuned in, this episode will inspire you to trust yourself on a deeper level.
We Cover:
How motherhood can awaken your spiritual gifts
The best spiritual tools for busy moms
Signs you’re spiritually or energetically drained
How to protect your energy without guilt
Follow + Connect:🎧 Subscribe and leave a review📲 Instagram: @expandedmamas🌐 Website:www.expandwellnesscoaching.com
Grab our evening journal: Expanded Evening Journal
Discount Codes for some of my favorites:
Genuine Essiac: Click the link for 10% off your order, or use code HOPE10
Regenalight: Click the link for 10% off your order, or use code NICOLE52385
FREE 30 day healthy habit reset
In this episode, I’m joined by Ashley, a women’s transformation coach—and busy mom of two—who created The Busy Mom Method to help women transform their bodies and their mindset.
We dive into how you can build your dream body without extreme diets or burnout—and why a strong body starts with a strong mind. Ashley shares her top strategies for fat loss, muscle building, and habit change—all tailored for real life.
Whether you're a busy mom or just tired of the all-or-nothing fitness cycle, this conversation will leave you feeling empowered and clear on what really works.
In this episode, we talk about:
The inspiration behind The Busy Mom Method
Top 3 tips to build muscle + burn fat
How to balance hormones and lower cortisol naturally
Why mindset + habits matter more than motivation
Simple nutrition shifts that make a big difference
Strength training myths that need to go!
Encouragement for women who feel like they’ve tried it all
Connect with Ashley:
Instagram: @the.busy.mom.method
Website: www.thebusymommethod.com
Follow + Connect:
🎧 Subscribe and leave a review
📲 Instagram: @expandedmamas
🌐 Website:www.expandwellnesscoaching.com
Grab our evening journal: Expanded Evening Journal
Discount Codes for some of my favorites:
Genuine Essiac: Click the link for 10% off your order, or use code HOPE10
Regenalight: Click the link for 10% off your order, or use code NICOLE52385
FREE 30 day healthy habit reset
If you’ve been craving more clarity, more connection, or simply a moment to breathe — this episode is for you.
Today I’m joined by Jessica Hoch: a motivational speaker, yoga and meditation teacher , and founder of Moxie Malas — a company rooted in intention and purpose.
With over 15 years of experience guiding women to reconnect with their authentic selves, Jessica shares how small shifts in our day — like setting an intention or working with crystal energy — can help us feel more grounded, present, and empowered.
We explore:
• What intention setting really looks like for busy moms
• How to use crystals to support emotional clarity and calm
• The connection between scattered energy and unprocessed emotions
• Small, doable rituals to create more peace in your day
• Why giving yourself permission to feel is the first step to real alignment
This is a beautiful, nourishing conversation for any mom who’s ready to slow down, tune in, and reconnect with what really matters.
Connect with Jessica:
Website: moxiemalas.com
Instagram: @moxiemalas
Come say hi on Instagram → @expandedmamas
Love the pod? Leave a quick rating or review!
Hit “Follow” so you don’t miss next week’s episode—and if this one resonated, share it with a mama.
Guest suggestion, question, or want to say hi? Email me: nicole@expandwellnesscoaching.com
Website: www.expandwellnesscoaching.com
Grab our evening journal: Expanded Evening Journal
Discount Codes for some of my favorites:
Genuine Essiac: Click the link for 10% off your order, or use code HOPE10
Regenalight: Click the link for 10% off your order, or use code NICOLE52385
FREE 30 day healthy habits challenge
Guest: Helen Geay- Life Coach, Somatic Therapist & Healer
In this episode, we cover:
What masculine and feminine energetics actually are
How moms often lean heavily into one energy and why it can lead to burnout
Connect with Helen:
Instagram: @helen_geay
Come say hi on Instagram → @expandedmamas
Love the pod? Leave a quick rating or review!
Hit “Follow” so you don’t miss next week’s episode—and if this one resonated, share it with a mama.
Guest suggestion, question, or want to say hi? Email me: nicole@expandwellnesscoaching.com
Website: www.expandwellnesscoaching.com
Grab our evening journal: Expanded Evening Journal
Discount Codes for some of my favorites:
Genuine Essiac: Click the link for 10% off your order, or use code HOPE10
Regenalight: Click the link for 10% off your order, or use code NICOLE52385
FREE 30 day healthy habits challenge
Ever catch yourself stuck in a cycle of habits you know aren’t serving you—but can’t seem to stop?
You’re not alone. In this solo episode, I’m sharing 5 simple, mindful ways to break free from habits that drain you—without relying on willpower or shame.
Let’s get to the root, create real change, and give ourselves grace along the way.
How to identify the trigger behind your habits
Ways to create “friction” so old patterns lose their grip
Simple swaps that meet the same emotional need
How to interrupt the habit loop early
Why compassion is your most powerful tool for lasting change
You feel stuck in the same old habit loop
You’re ready to shift your behavior without self-punishment
You want realistic tips that actually fit your busy life
You’re craving healthier patterns rooted in mind, body, and soul wellness
Come say hi on Instagram → @expandedmamas
Want support breaking a habit for good? DM me “SHIFT” and let’s chat.
Love the pod? Leave a quick rating or review—your words mean the world. 🌿
Hit “Follow” so you don’t miss next week’s episode—and if this one resonated, share it with a mama who needs a reminder that change is possible.
Guest suggestion, question, or want to say hi?
Email me: nicole@expandwellnesscoaching.com
Website: www.expandwellnesscoaching.com
Grab our evening journal: Expanded Evening Journal
Discount Codes for some of my favorites:
Genuine Essiac: Click the link for 10% off your order, or use code HOPE10
Regenalight: Click the link for 10% off your order, or use code NICOLE52385
My favorite clean salt: Saltverk
FREE 30 day healthy habits challenge
In today’s episode of Expanded Mamas, we’re talking about the importance of reconnecting with yourself—especially in seasons of motherhood where you feel pulled in a million directions.
We explore what disconnection really looks like, how it creeps in (even when things seem “fine”), and why the most powerful thing you can do isn't push through—but pause, breathe, and come back home to yourself.
Whether you’re in the thick of early motherhood, juggling a full schedule, or just feeling a little off—you’ll walk away from this episode with practical ways to reconnect, plus a few soulful reminders that you’re allowed to take up space in your own life again.
What we cover:
Why we lose connection with ourselves (and how to spot it)
The mental, emotional, and even spiritual cost of constant output
Science behind nervous system regulation + how pausing helps
Simple ways to reconnect daily—even when time is tight
A permission slip to slow down, breathe, and remember who you are
🔗 Learn more about my upcoming programs for mamas at @expandedmamas or www.expandwellnesscoaching.com
Support the show:
Please subscribe and review over on Spotify -Expanded Mamas
Instagram: ExpandedMamas
Website: www.expandwellnesscoaching.com
Guest suggestion, question, or want to say hi?
Email me: nicole@expandwellnesscoaching.com
Grab our evening journal: Expanded Evening Journal
Discount Codes for some of my favorites:
Genuine Essiac: Click the link for 10% off your order, or use code HOPE10
Regenalight: Click the link for 10% off your order, or use code NICOLE52385
My favorite clean salt: Saltverk
FREE 30 day healthy habits challenge
In this episode, I’m diving into mom guilt—why we feel it, how it affects our well-being, and most importantly, how to let it go. I’ll share:
✨ The science behind guilt and how it impacts stress levels
✨ Why self-care isn't selfish (and how to reframe the guilt)
✨ The difference between guilt and shame—and why that matters
✨ Practical ways to take time for yourself without the guilt
If you struggle with putting yourself first, this episode is for you. Let’s talk about breaking the cycle and embracing self-care without shame!
Support the show:
Please subscribe and review over on Spotify-Expanded Mamas
Instagram: ExpandedMamas
Website: www.expandwellnesscoaching.com
Guest suggestion, question, or want to say hi?
Email me: nicole@expandwellnesscoaching.com
Grab our evening journal: Expanded Evening Journal
Discount Codes for some of my favorites:
Genuine Essiac: Click the link for 10% off your order, or use code HOPE10
Regenalight: Click the link for 10% off your order, or use code NICOLE52385
My favorite clean salt: Saltverk
FREE 30 day healthy habits challenge
Looking for a more natural approach to anti-aging? In this episode, I chat with Katie, PA-C, a medical aesthetics expert, about four effective alternatives to Botox that can help you achieve a youthful, radiant look—without the injectables.
We dive into:
✅ Microneedling – Boost collagen + improve skin texture
✅ PRF (Platelet-Rich Fibrin) – A natural skin-rejuvenating treatment
✅ Chemical Peels – Reveal fresh, glowing skin
✅ Laser Treatments – Regenerate and repair skin at a deeper level
Katie also shares her own non-negotiables and personal skincare favorites! If you’re curious about holistic anti-aging options, this episode is for you!
https://btflmedicalaesthetics.com/
Support the show:
Please subscribe and review over on Spotify-Expanded Mamas
Instagram: ExpandedMamas
Website: www.expandwellnesscoaching.com
Guest suggestion, question, or want to say hi?
Email me: nicole@expandwellnesscoaching.com
Grab our evening journal: Expanded Evening Journal
Discount Codes for some of my favorites:
Genuine Essiac: Click the link for 10% off your order, or use code HOPE10
Regenalight: Click the link for 10% off your order, or use code NICOLE52385
My favorite clean salt: Saltverk
FREE 30 day healthy habits challenge
What You’ll Learn in This Episode:
✨ A 5-minute morning mindfulness routine to set a positive tone for your day
💧 The importance of hydration and grounding movement in the morning
🌬️ How quick breathwork and movement breaks can keep you refreshed
🌙 An evening wind-down ritual to improve sleep and reduce stress
📝 A weekly reset routine to help you reflect, recharge, and start each week with intention
Why It Matters:
These simple, effective routines aren’t about perfection—they’re about giving yourself small moments to breathe, reset, and reconnect with yourself, even in the middle of a busy mom life.
If this episode resonated with you, please share it with a fellow mom who could use more energy and balance in her day! 💖
Support the show:
Please subscribe and review over on Spotify-Expanded Mamas
Instagram: ExpandedMamas
Website: www.expandwellnesscoaching.com
Guest suggestion, question, or want to say hi?
Email me: nicole@expandwellnesscoaching.com
Grab our evening journal: Expanded Evening Journal
Discount Codes for some of my favorites:
Genuine Essiac: Click the link for 10% off your order, or use code HOPE10
Regenalight: Click the link for 10% off your order, or use code NICOLE52385
My favorite salt: Saltverk
In this episode, I discuss:
Support the show:
Please subscribe and review over on Spotify-Expanded Mamas
Instagram: ExpandedMamas
Website: www.expandwellnesscoaching.com
Guest suggestion, question, or want to say hi?
Email me: nicole@expandwellnesscoaching.com
Grab our evening journal: Expanded Evening Journal
Discount Codes for some of my favorites:
Genuine Essiac: Click the link for 10% off your order, or use code HOPE10
Regenalight: Click the link for 10% off your order, or use code NICOLE52385
Alescia is a mindset & confidence coach and host of the Retired Party Girl Podcast.
In this episode, we discuss:
Alescia's transformation from a “party girl” to a mindset and confidence coach. The biggest mindset shift she experienced during this transition. Lessons from her party days that now influence her coaching approach. Her top tip for boosting confidence instantly. How she helps clients stop seeking external validation and embrace self-worth. Common misconceptions about mindset work and how to overcome them. The daily habit she swears by for staying confident and grounded. Alescia’s key takeaway for building confidence and self-worth.Connect with Alescia:
Instragram: alesciaprochaska
Podcast: Retired Party Girl
Support the show: Please subscribe and review over on Spotify- Expanding Wellness
Instagram: Expanding_wellness Website: www.expandwellnesscoaching.com
Guest suggestion, question, or want to say hi?
Email me: nicole@expandwellnesscoaching.com
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
In this episode, we dive into the fascinating world of soul contracts with Gellyahnah Aakhen. Together, we explore how understanding these agreements can offer clarity, healing, and purpose in your life. Here’s what we cover:
What soul contracts are and how they shape our lives. The process of identifying and "reading" someone's soul contract. Gellyahnah’s personal journey to becoming a soul contracts practitioner. Surprising and impactful experiences from reading soul contracts. How soul contracts influence the relationships we form. Using soul contracts to overcome recurring challenges or patterns. Whether it’s possible to rewrite or renegotiate a soul contract. How understanding your soul contract can bring clarity and purpose. Practical advice for exploring your own soul contract. The role of soul contracts in spiritual growth and healing.
This episode is packed with insights to help you better understand your path and connect with your true purpose. Tune in for a powerful and enlightening conversation!
Connect with Gellyahnah:
Instagram: @soul_contracts_practitioner
Website: www.gellyahnahaakhen.com
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: nicole@expandwellnesscoaching.com
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
In this episode, we discuss:
Ethan's journey into the wellness industry and what led them to this path. PANDAS and its impact on the guest’s wellness philosophy. How living with PANDAS shaped Ethan's approach to mental, physical, and spiritual wellness. The role of spirituality in Ethan's journey and its influence on his work today. Common barriers people face in mental health and how to begin addressing them. Three simple, holistic lifestyle changes listeners can make to improve well-being. Daily or weekly wellness routines and essential practices. Unique aspects of their company’s wellness solutions, especially for families. Positive impact of CBD Favorite wellness hack that is simple and effective for anyone to incorporate into their day.
Connect with Ethan:
Instagram: @ethan_pandas
Website: www.greenvalleynutrition.com
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: nicole@expandwellnesscoaching.com
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
In this episode, we discuss:
Taking radical responsibility to create your desired reality.
Energy work, visualization, and meditation to shift limiting beliefs.
How to reclaim power and transform your mindset.
Understanding the impact of energy awareness on life changes.
Identifying ways people give away their power and how to take it back.
Practical tools like visualization and belief reprogramming for transformation.
The role of self-love in empowerment and mindset shifts.
Mikaela’s powerful manifestations and lessons on responsibility.
Easy steps to start taking responsibility and building empowerment today.
Using visualization and meditation to align with your goals.
Replacing limiting beliefs with empowering thoughts.
Connecting with Mikaela for transformative tools.
Connect with Mikaela:
Website: www.mikaelaryanfilar.com
Instagram: @mikaelafilar
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: nicole@expandwellnesscoaching.com
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
In this episode, I discuss:
The powerful connection between physical health and mental clarity. How exercise, hydration, and sleep impact cognitive function and emotional well-being. Personal stories about how small changes in routine helped improve focus and mental clarity. Actionable tips for incorporating daily movement, hydration, and sleep routines into your life. Encouragement to take small, consistent steps to enhance brain health and mental sharpness. Simple lifestyle shifts can lead to significant improvements in mental clarity and overall wellness.
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: nicole@expandwellnesscoaching.com
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
This episode explores how intuition plays a key role in merging New Age spirituality and Christianity, focusing on trusting yourself and a higher power.
Key Discussion Points:
How to trust your intuition while staying connected to a higher power. Merging spiritual practices like meditation, prayer, and breathwork with intuitive guidance. Navigating the intersection of New Age spirituality and faith while honoring personal intuition. The role of intuition in personal growth and creating a unique spiritual path. Practical advice for listening to your inner voice and finding balance between self-trust and spiritual belief.
Connect with Talyn:
Website: www.talynfiore.com
Instagram: @talynfiore
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: nicole@expandwellnesscoaching.com
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
In today's episode, I discuss:
The science behind breathwork: how mindful breathing activates the parasympathetic nervous system. Quick and easy ways to incorporate breathwork into your daily routine Benefits of regular breathwork for mind, body, and spirit.
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: nicole@expandwellnesscoaching.com
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