S2 E 25 The 90-Second Breathing Habits Every Exhausted Mom Needs in Her Pocket

S2 Ep28 Simple and Realistic ways to Stay Nourished for Busy Moms with Guest Amy Jones!

Episode Title: Simple and Realistic Nutrition for Working Moms with Amy Jones Episode Description: In this episode of Energy for Exhausted Moms, I sit down with Amy Jones, Certified Functional Nutrition Practitioner and Certified ADHD Coach, to talk about how busy working moms can simplify nutrition without adding more stress to their already full plates. If you've ever felt overwhelmed trying to eat healthy while juggling work, kids, and everything else life throws at you, this conversation is for you. We cover: - Why nutrition doesn't have to be perfect to support your energy and health - Practical strategies for making healthy eating simple and realistic for busy moms - How executive function challenges and decision fatigue can make meal planning and healthy choices feel overwhelming - Easy ways to reduce mental load around food and create sustainable nutrition habits - Encouragement for moms who feel like feeding themselves is just one more thing on their never-ending to-do list If you're a career mom who's tired of running on empty, this episode will encourage you with practical, realistic nutrition strategies that meet you where you are and help you take the next small step toward more energy. ✨ Connect with Amy Jones 🎁 Free Gift: What to Eat When Food Feels Like Too Much https://amyjonesnutrition.myflodesk.com/energyforexhaustedmoms 📧 Email: amy@amyjonesnutrition.com 🌐 Website: www.amyjonesnutrition.com 📱 Instagram: @amyjonesnutrition --- Connect with Me: 📘 Join my Energy for Exhausted Moms Facebook group → https://www.facebook.com/share/g/18VXxGPjyr/ 📱 Instagram → https://www.instagram.com/misty_creaghe?igsh=NWhscWlhZmhvcmJp Work with me! 💻 Energy Reboot Session → https://1awayfitness.com/reboot A 60-minute Energy Audit with a personalized 14-Day Micro Plan you can start tomorrow. 🎁 Podcast Listener Freebie! Use the code "Listener" in the survey questions and receive a free Pantry Swap List. --- Disclaimer: The information shared on Energy for Exhausted Moms is intended solely for educational and inspirational purposes. I am not a medical professional, and this podcast should not be considered medical advice, diagnosis, or treatment. The views and opinions expressed by guests are their own and are shared for educational purposes. Always consult with a qualified healthcare provider before making any changes to your health, nutrition, or fitness routine. By listening, you acknowledge that you are responsible for your own health decisions and results, and I cannot be held liable for outcomes related to the information shared in this episode.

s2 e 27Healthy Fats Aren't Making You Fat: How Fat Supports Your Hormones, Energy, and Recovery

Episode Title: Healthy Fats Aren't Making You Fat: How Fat Supports Your Hormones, Energy, and Recovery Episode Description: In this episode of Energy for Exhausted Moms, I break down one of the most misunderstood nutrients for exhausted working moms: healthy fats. For years, we've been taught to fear fat, but your body actually depends on healthy fats to support your hormones, brain, nervous system, and long-lasting energy. We'll cover: - How healthy fats support all four Energy Pillars: Fuel, Rhythm, Stress, and Recovery - Why your hormones, brain, and nervous system need healthy fats to function properly - The signs that you may not be eating enough healthy fats - What happens when you eat too much fat and why balance matters - The difference between healthy fats and highly processed fats - Easy fat swaps you can make to build more satisfying, balanced meals If you're a career mom who's tired of running on empty, this episode will give you practical steps and encouragement to help you heal your body, reclaim your energy, and truly flourish. ✨ Metabolic Habit: Add one healthy fat to every meal this week. Before each meal, ask yourself: "Where's my healthy fat?" Easy ideas: - Breakfast: Eggs and avocado on sourdough toast - Lunch: Drizzle olive oil over your salad or grain bowl - Snack: Apple slices with almond butter - Dinner: Salmon with roasted vegetables and sweet potatoes Small additions create steadier energy, improved satisfaction, and better hormone support. --- Connect with Me: Newsletter: https://1awayfitness.com/newsletter 📘 Join my Energy for Exhausted Moms Facebook group → https://www.facebook.com/share/g/18VXxGPjyr/ 📱 Instagram → https://www.instagram.com/misty_creaghe?igsh=NWhscWlhZmhvcmJp Work with me! 💻 Energy Reboot Session → https://1awayfitness.com/reboot A 60-minute Energy Audit with a personalized 14-day Micro Plan you can start tomorrow. 🎁 Podcast Listener Freebie! Use the code "Listener" in the survey questions and receive a free Pantry Swap List. --- Disclaimer: The information shared on Energy for Exhausted Moms is intended solely for educational and inspirational purposes. I am not a medical professional, and this podcast should not be considered medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your health, nutrition, or fitness routine. By listening, you acknowledge that you are responsible for your own health decisions and results, and I cannot be held liable for outcomes related to the information shared here.

Are You the Guilty, No-Energy-for-the-Kids Working Mom? Stay Energized with Kids Home for Summer

Episode Title: Season 2 episode 26 Are You the Guilty, No-Energy-for-the-Kids Working Mom? Stay Energized with Kids Home for Summer Episode Description: Summer is supposed to feel fun, but for many working moms, it brings a whole new level of mom guilt. Guilt for working while the kids are home. Guilt for being tired. Guilt for saying "not right now." Guilt for needing a break. Guilt for not creating the perfect summer. But what if guilt is actually one of the biggest reasons you're losing your energy? In this episode of Energy for Exhausted Moms, we're talking about why mom guilt is an energy thief, how it impacts your nervous system, and how it affects every energy pillar: Fuel, Rhythm, Stress, and Recovery. We'll cover: Why mom guilt drains your energy How guilt keeps your body stuck in survival mode Why addressing guilt is important for your overall health How guilt impacts Fuel, Rhythm, Stress, and Recovery The difference between facts and the stories we tell ourselves Practical ways to identify, challenge, and reframe mom guilt Why connection matters more than creating the perfect summer If you're a working mom who's tired of carrying the emotional weight of trying to do it all, this episode will help you release the guilt, protect your energy, and enjoy the season you're in. ✨ Metabolic Habit: Mom Guilt Journal Reset Take 10 minutes this week and answer these questions: What makes me feel most guilty as a mom this summer? Is this a fact or a story I'm telling myself? How is guilt showing up in my Fuel, Rhythm, Stress, and Recovery pillars? What evidence do I have that I am already a good mom? Finish this sentence: "I am already a good mom because..." Write continuously for five minutes without stopping. --- Connect with Me: 📘 Join my Energy for Exhausted Moms Facebook Group → https://www.facebook.com/share/g/18VXxGPjyr/ 📱 Instagram → https://www.instagram.com/misty_creaghe?igsh=NWhscWlhZmhvcmJp Work with Me! 💻 Energy Reboot Session → https://1awayfitness.com/reboot A 60-minute Energy Audit with a personalized 14-Day Micro Plan you can start tomorrow. 🎁 Podcast Listener Freebie! Use the code "Listener" in the survey questions and receive a FREE Pantry Swap List. Disclaimer: The information shared on Energy for Exhausted Moms is intended solely for educational and inspirational purposes. I am not a medical professional, and this podcast should not be considered medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your health, nutrition, or fitness routine. By listening, you acknowledge that you are responsible for your own health decisions and results, and I cannot be held liable for outcomes related to the information shared here.

S2 E 25 The 90-Second Breathing Habits Every Exhausted Mom Needs in Her Pocket

Episode Title: season 2 episode 25 The 90-Second Breathing Habits Every Exhausted Mom Needs in Her Pocket Episode Description: In this Metabolic Habit episode of Energy for Exhausted Moms, we're talking about one of the simplest yet most powerful tools available to exhausted moms: your breath. When life feels overwhelming, most moms think they need more coffee, more motivation, or a weekend away. But often what your body really needs is a nervous system downshift. The good news? It doesn't take an hour-long meditation practice to make a difference. In this episode, I share four simple breathing habits that take less than 90 seconds and can be used throughout your day to support your energy, metabolism, stress response, and recovery. These practical tools can be used before meals, during stressful moments, while transitioning between work and home, and before bed. Think of them as nervous system resets you can carry with you anywhere. We'll cover: - Why your nervous system plays a major role in your energy levels - How stress impacts digestion, hormones, sleep, and metabolism - The difference between breathing exercises and breathing habits - Why downshifting your nervous system helps support healing and recovery - How breath work supports the four pillars of energy: Fuel, Rhythm, Stress, and Recovery - Four simple breathing habits every exhausted mom should have in her back pocket - How to make these habits stick in your everyday life If you're tired of running on empty and need simple strategies that fit into your busy schedule, this episode is for you. ✨ Metabolic Habit: Choose ONE breathing habit from this episode and practice it daily for the next seven days. Habit #1: Meal-Time Reset Breath (Fuel) - Inhale for 4 counts - Hold for 4 counts - Exhale for 6 counts - Repeat for 3–5 rounds Use before meals to support digestion and help your body enter a rest-and-digest state. Habit #2: Transition Breath (Rhythm) The Physiological Sigh: - Take a deep inhale through your nose - Take a second quick inhale - Slowly exhale through your mouth - Repeat 3 times Use during transitions such as leaving work, entering your home, or before stressful situations. Habit #3: Calm Under Pressure Breath (Stress) Box Breathing: - Inhale for 4 counts - Hold for 4 counts - Exhale for 4 counts - Hold for 4 counts - Repeat for 60–90 seconds Use during stressful moments to create calm and improve focus. Habit #4: Bedtime Downshift Breath (Recovery) - Inhale through your nose for 4 counts - Exhale through your mouth for 8 counts - Repeat for 60–90 seconds Use before bed or during nighttime wake-ups to support recovery and relaxation. Remember: Small habits repeated consistently create lasting energy. --- Connect with Me: 📘 Join my Energy for Exhausted Moms Facebook Group: https://www.facebook.com/share/g/18VXxGPjyr/ 📱 Instagram: https://www.instagram.com/misty_creaghe?igsh=NWhscWlhZmhvcmJp Work with Me! 💻 Energy Reboot Session: https://1awayfitness.com/reboot A 60-minute Energy Audit with a personalized 14-Day Micro Plan you can start tomorrow. 🎁 Podcast Listener Freebie! Use the code "Listener" in the survey questions and receive a FREE Pantry Swap List. --- Disclaimer: The information shared on Energy for Exhausted Moms is intended solely for educational and inspirational purposes. I am not a medical professional, and this podcast should not be considered medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your health, nutrition, or fitness routine. By listening, you acknowledge that you are responsible for your own health decisions and results, and I cannot be held liable for outcomes related to the information shared here.

Frustrated, Overwhelmed, and Exhausted? The 90-Second Nervous System Reset for Working moms.

Episode Title: Season 2 Episode 24 Frustrated, Overwhelmed, and Exhausted? The 90-Second Nervous System Reset for Working Moms Episode Description: In this episode of Energy for Exhausted Moms, I share simple nervous system reset techniques that busy working moms can use in 90 seconds or less. When stress starts building and overwhelm takes over, most moms think they need a vacation. But often, what they really need is a quick nervous system downshift. We’ll cover: - Why stress lives in the body, not just the mind - How a stressed nervous system impacts your energy, hormones, and metabolism - The fastest nervous system reset techniques you can use anywhere - How grounding exercises help stop stress spirals and bring you back to the present moment - What a somatic scream is and why releasing tension matters - Other simple tools like shaking, butterfly tapping, temperature resets, stretching, and touch-based calming techniques If you’re a career mom who’s tired of running on empty, this episode will give you practical steps and encouragement to help you heal your body, reclaim your energy, and truly flourish. ✨ Metabolic Habit: Practice the 4-4-6 Breathing Reset at least once every day this week. - Breathe in for 4 counts - Hold for 4 counts - Slowly exhale for 6 counts Repeat for 3–5 rounds. This simple breathing pattern helps activate your parasympathetic nervous system—the recovery side of your nervous system responsible for healing, repair, digestion, and restoration. --- Connect with Me: 📘 Join my Energy for Exhausted Moms Facebook group → https://www.facebook.com/share/g/18VXxGPjyr/ 📱 Instagram → https://www.instagram.com/misty_creaghe?igsh=NWhscWlhZmhvcmJp Work with me! 💻 Energy Reboot Session → https://1awayfitness.com/reboot A 60-minute Energy Audit with a personalized 14-Day Micro Plan you can start tomorrow. 🎁 Podcast Listener Freebie! Use the code "Listener" in the survey questions and receive a free Pantry Swap List. --- Disclaimer: The information shared on Energy for Exhausted Moms is intended solely for educational and inspirational purposes. I am not a medical professional, and this podcast should not be considered medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your health, nutrition, or fitness routine. By listening, you acknowledge that you are responsible for your own health decisions and results, and I cannot be held liable for outcomes related to the information shared here.