Expanded Mamas: Practical Wellness for Busy Moms

#96: Understanding Parts Work (IFS): How to Heal Triggers, Set Boundaries, and Find Inner Calm | Craig Perra

In this episode, we’re diving into Parts Work and Internal Family Systems (IFS)—a powerful therapeutic approach that helps you understand the different “parts” of your mind and why you react the way you do. If you’ve ever felt like one part of you wants rest while another keeps pushing, or wondered why certain situations trigger strong emotional reactions, Parts Work offers a compassionate framework for self-understanding and healing. Today's guest, Craig Perra, shares how Internal Family Systems therapy helps people reconnect with their core self, process betrayal or disconnection, and develop healthier emotional boundaries. This conversation is especially helpful for moms who feel overwhelmed, disconnected from themselves, or stuck in cycles of stress and self-criticism. You’ll walk away with practical insight into how Parts Work can help you regulate your nervous system, respond instead of react, and rebuild a stronger relationship with yourself. * What Parts Work and Internal Family Systems (IFS) actually are * Why we all have different “parts” of our personality * How Parts Work helps explain triggers, emotional reactions, and inner conflict * Healing from betrayal, disconnection, and emotional overwhelm * How to set compassionate boundaries without shutting down * Why self-awareness is the key to reclaiming your identity and personal power This episode is for you if you: * Feel emotionally overwhelmed or stretched thin * Notice yourself reacting in ways you wish you wouldn’t * Want tools for self-awareness and nervous system regulation * Are curious about Internal Family Systems therapy * Are a mom trying to reconnect with yourself while caring for everyone else The Expanded Mamas Collective is a supportive space for moms who want to feel calmer, stronger, and more grounded—without burning out or doing it alone. Inside the collective, you’ll find: * Breathwork, mindfulness, and movement practices designed for motherhood * Simple tools that integrate into daily life * A community of moms who get it * Support for your mental, emotional, and physical well-being 👉 Learn more and join here: ⁠⁠⁠Expanded Mamas Collective⁠⁠⁠ [https://expand-wellness-coaching.com/the-expanded-mamas-collective-1853] If this episode resonated with you: * Follow the podcast * Share with a mom who needs to hear this * Leave a review to help more moms find support You can also find me on Instagram at ⁠⁠⁠@expandedmamas⁠⁠⁠ [www.instagram.com/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 RESET⁠⁠ [https://expand-wellness-coaching.com/order] * Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://a.co/d/5Apu0fi] Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://helloned.com/discount/EXPAND?ref=ZpGPmN6SJoAJjN] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://genuineessiac.com/Expand]: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.regenalight.com/products/regenalight-wireless-led-light-therapy-mask?snowball=NICOLE52385]: Click the link for 10% off your order, or use code NICOLE52385 FREE 30 day ⁠⁠⁠⁠⁠⁠⁠⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.expandwellnesscoaching.com/30-days]

#95: Why Moms Feel Resentful: The Invisible Load Explained

In this episode, we cover: * What maternal resentment actually is (and why it’s more common than you think) * The “invisible load” and how it impacts mental and emotional health * Why resentment is often a nervous system response to chronic overload * How unspoken expectations contribute to burnout * The difference between loving your family and feeling overwhelmed by responsibility * Practical ways to make the invisible load visible * How receiving help can feel uncomfortable — and why it matters * Grounding practices to regulate your nervous system in moments of overwhelm The Expanded Mamas Collective is a supportive space for moms who want to feel calmer, stronger, and more grounded—without burning out or doing it alone. Inside the collective, you’ll find: * Breathwork, mindfulness, and movement practices designed for motherhood * Simple tools that integrate into daily life * A community of moms who get it * Support for your mental, emotional, and physical well-being 👉 Learn more and join here: ⁠⁠Expanded Mamas Collective⁠⁠ [https://expand-wellness-coaching.com/the-expanded-mamas-collective-1853] If this episode resonated with you: * Follow the podcast * Share with a mom who needs to hear this * Leave a review to help more moms find support You can also find me on Instagram at ⁠⁠@expandedmamas⁠⁠ [www.instagram.com/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 RESET⁠ [https://expand-wellness-coaching.com/order] * Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://a.co/d/5Apu0fi] Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://helloned.com/discount/EXPAND?ref=ZpGPmN6SJoAJjN] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://genuineessiac.com/Expand]: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.regenalight.com/products/regenalight-wireless-led-light-therapy-mask?snowball=NICOLE52385]: Click the link for 10% off your order, or use code NICOLE52385 FREE 30 day ⁠⁠⁠⁠⁠⁠⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.expandwellnesscoaching.com/30-days]

#94: Gut-Brain Connection & IBS: How Moms Can Reduce Stress and Support Digestion

In this episode of Expanded Mamas, I’m joined by Atavia Minoudis, an IBS recovery coach and nutritional therapist, to dive deep into the gut-brain connection. Whether you have digestive issues or just want better overall wellness, this conversation is packed with practical strategies to support your gut, calm your nervous system, and feel more in control in daily life. * How your gut and brain communicate and why it matters for digestion and overall health * The role of stress in gut health and simple ways to shift out of “fight or flight” * Daily habits to strengthen your gut-brain connection—no special diet required * How IBS flare-ups can be reduced by retraining the nervous system * Tools for nervous system regulation that help moms feel calmer, clearer, and more grounded If you want to feel more balanced, energized, and supported in motherhood, this episode is for you. Listen, learn, and start supporting your gut-brain connection today! Want more personalized support? The Expanded Mamas Collective is a supportive space for moms who want to feel calmer, stronger, and more grounded—without burning out or doing it alone. Inside the collective, you’ll find: * Breathwork, mindfulness, and movement practices designed for motherhood * Simple tools that integrate into daily life * A community of moms who get it * Support for your mental, emotional, and physical well-being 👉 Learn more and join here: ⁠Expanded Mamas Collective⁠ [https://expand-wellness-coaching.com/the-expanded-mamas-collective-1853] If this episode resonated, please subscribe, leave a review, and share it with a mom who could use a reminder that she’s not alone. You can also find me on Instagram at ⁠@expandedmamas⁠ [www.instagram.com/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 RESET [https://expand-wellness-coaching.com/order] Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://a.co/d/5Apu0fi] Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://helloned.com/discount/EXPAND?ref=ZpGPmN6SJoAJjN] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://genuineessiac.com/Expand]: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.regenalight.com/products/regenalight-wireless-led-light-therapy-mask?snowball=NICOLE52385]: Click the link for 10% off your order, or use code NICOLE52385 FREE 30 day ⁠⁠⁠⁠⁠⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠⁠⁠ [https://www.expandwellnesscoaching.com/30-days]

#93: Wellness, Support & Tools for Busy Moms

After some time away, I’m reintroducing myself, sharing where I’ve been, and naming what so many mothers are feeling: we are tired—mentally, emotionally, and physically. I share why I created The Expanded Mamas Collective—a community designed for moms in the thick of motherhood who want to feel more regulated, connected, and like themselves again. * Who I am and the work I do as a health coach, teacher, and breathwork guide * Where I’ve been and why slowing down was necessary * The invisible load moms carry every single day * Why “self-care” often misses the mark for mothers * What moms actually need right now: support, nervous system regulation, and community * The intention behind The Expanded Mamas Collective and who it’s for The Expanded Mamas Collective is a supportive space for moms who want to feel calmer, stronger, and more grounded—without burning out or doing it alone. Inside the collective, you’ll find: * Breathwork, mindfulness, and movement practices designed for motherhood * Simple tools that integrate into daily life * A community of moms who get it * Support for your mental, emotional, and physical well-being 👉 Learn more and join here: Expanded Mamas Collective [https://expand-wellness-coaching.com/the-expanded-mamas-collective-1853] If this episode resonated, please subscribe, leave a review, and share it with a mom who could use a reminder that she’s not alone. You can also find me on Instagram at @expandedmamas [www.instagram.com/expandedmamas] for daily grounding practices and healthy habits. Want to start regulating now? Click to access THE DAILY RESET: [https://expand-wellness-coaching.com/order] A set of 5 minute breathwork routines that you can use any time. * Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://a.co/d/5Apu0fi] Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://helloned.com/discount/EXPAND?ref=ZpGPmN6SJoAJjN] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://genuineessiac.com/Expand]: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.regenalight.com/products/regenalight-wireless-led-light-therapy-mask?snowball=NICOLE52385]: Click the link for 10% off your order, or use code NICOLE52385 FREE 30 day ⁠⁠⁠⁠⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠⁠ [https://www.expandwellnesscoaching.com/30-days]

#92: The Gratitude Practice That Actually Works: Science-Backed Tips for Busy Moms

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 [https://www.instagram.com/expandedmamas] to start practicing daily gratitude! Access⁠⁠ Calm in 5 ⁠⁠and start regulating now! Join the waitlist for the ⁠⁠Expanded Mamas Collective [https://forms.gle/vVacHq6H22BwyhTT6] Follow + Connect: Subscribe and leave a review Instagram: @⁠⁠⁠⁠expandedmamas⁠⁠⁠⁠🌐 Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://a.co/d/5Apu0fi] Discount Codes for some of my favorites:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://helloned.com/discount/EXPAND?ref=ZpGPmN6SJoAJjN] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://genuineessiac.com/Expand]: Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.regenalight.com/products/regenalight-wireless-led-light-therapy-mask?snowball=NICOLE52385]: Click the link for 10% off your order, or use code NICOLE52385 FREE 30 day ⁠⁠⁠⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠ [https://www.expandwellnesscoaching.com/30-days]