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 clarityGetting things out of your head and into a systemUsing systems to reduce decision fatigueMoving from constantly reacting to operating with intentionCreating organization without creating more overwhelmSimple frameworks for making decisions and taking actionHow consistency and accountability help create lasting changeBuilding systems that actually work in real lifeIf 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 podcastShare with a mom who needs to hear thisLeave a review to help more moms find supportConnect with Jon on IG : @belleauwood_coachingYou can find me on Instagram: ⁠⁠⁠⁠⁠⁠⁠@expandedmamas⁠⁠⁠⁠⁠⁠⁠ for daily wellness practices and healthy habits.🍊 My Go-To Vitamin C Serum: ⁠Click here⁠✨ Daily Clean Collagen Blend: ⁠Click here!⁠☀️ Morning Gut Health Drink: ⁠Click here⁠CLEAN SWAPS for skin, home, and overall health- ⁠⁠⁠⁠CLICK HERE⁠⁠⁠⁠Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385

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 hereIf this episode resonated with you:Follow the podcastShare with a mom who needs to hear thisLeave a review to help more moms find supportYou can also find me on Instagram at ⁠⁠⁠⁠⁠⁠⁠@expandedmamas⁠⁠⁠⁠⁠⁠⁠ for daily wellness practices and healthy habits.CLEAN SWAPS for skin, home, and overall health- ⁠⁠⁠CLICK HERE⁠⁠⁠Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385

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 SolutionInstagram: @soniaribascoachExpertise: 15+ years of experience, 700+ babies welcomed worldwide.If this episode resonated with you:Follow the podcastShare with a mom who needs to hear thisLeave a review to help more moms find supportYou can also find me on Instagram at ⁠⁠⁠⁠⁠⁠@expandedmamas⁠⁠⁠⁠⁠⁠ for daily wellness practices and healthy habits.CLEAN SWAPS for skin, home, and overall health- ⁠⁠CLICK HERE⁠⁠Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385

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 creativityMom guilt and why prioritizing yourself feels so hardThe power of saying no and setting healthy boundariesHow to reclaim your identity without blowing up your lifeSimple, realistic ways to start choosing yourself againHow creativity and self-expression impact motherhoodBreaking generational expectations of what motherhood “should” look likeIf this episode resonated with you:Follow the podcastShare with a mom who needs to hear thisLeave a review to help more moms find supportYou 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 RESET⁠⁠⁠⁠CLEAN SWAPS for skin, home, and overall health- ⁠CLICK HERE⁠Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385FREE 30 day ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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 VizakisMemoir: The Indigo Flame by Nahum VizakisConnect with Nahum: www.instagram.com/spiritual_bodybuilderIf this episode resonated with you:Follow the podcastShare with a mom who needs to hear thisLeave a review to help more moms find supportYou 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 RESET⁠⁠⁠CLEAN SWAPS for skin, home, and overall health- CLICK HEREPurchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code HOPE10⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: Click the link for 10% off your order, or use code NICOLE52385FREE 30 day ⁠⁠⁠⁠⁠⁠⁠⁠⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠