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

• • Practical ways to embody more feminine energy in motherhood
  • How understanding energy dynamics can improve your relationships
• • The key to finding more ease and flow in business and life
  • What embracing feminine energy really looks like in daily mom life (think: rest, creativity, ease)
  • How energy dynamics impact your relationships, co-parenting, and communication
  • The truth about why moms struggle to receive help, rest, or love — and how to shift it
  • One simple first step you can take today if you're overwhelmed and don’t know where to start

  
  

  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!

Follow Katie:

@btfl_medicalaesthetics

@ultraclearlasernj

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

• As a busy mom, it’s easy to feel like your energy is constantly drained—between taking care of little ones, managing responsibilities, and trying to find a moment for yourself. But small, intentional routines can help you shift your energy and feel more balanced throughout the day. In this episode, I’m sharing five simple daily routines that can help you feel calmer, more grounded, and more connected to yourself—without taking up tons of time.

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:

• The iterations of this podcast
• Why I am rebranding (again)
• A little more about me and my journey
• What to expect moving forward

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