Habit Maker Mama

Find a free worksheet to help you stay focused during this podcast series at https://habitmakermama.com/consistency In episode 5 of this series:You'll think about what motivates you to practice self-care and I'll share my motivations too.Welcome to the Be Consistent Series! If you are a busy mom who would like to create consistency in taking care of yourself, this podcast series is for you. Together over the next year, we'll set self-care goals and take baby steps to be consistent. We'll discuss how to overcome the challenges that motherhood presents in being consistent and find solutions to help you reach your self-care goals. So whether you want to read more, run more, sleep more, or smile more - this podcast is here to help. Find a free worksheet to help you stay focused during this podcast series at https://habitmakermama.com/consistency Find encouragement and more tips on Instagram @habitmakermama In happiness and health,Heather Hosted on Acast. See acast.com/privacy for more information.

Welcome to the Be Consistent Series! If you are a busy mom who would like to create consistency in taking care of yourself, this podcast series is for you. Together over the next year, we'll set self-care goals and take baby steps to be consistent. We'll discuss how to overcome the challenges that motherhood presents in being consistent and find solutions to help you reach your self-care goals. So whether you want to read more, run more, sleep more, or smile more - this podcast is here to help. Find a free worksheet to help you stay focused during this podcast series at https://habitmakermama.com/consistency Find encouragement and more tips on Instagram @habitmakermama In happiness and health,Heather In this episode,You'll take action on your self-care goal Hosted on Acast. See acast.com/privacy for more information.

Welcome to the Be Consistent Series! If you are a busy mom who would like to create consistency in taking care of yourself, this podcast series is for you. Together over the next year, we'll set self-care goals and take baby steps to be consistent. We'll discuss how to overcome the challenges that motherhood presents in being consistent and find solutions to help you reach your self-care goals. So whether you want to read more, run more, sleep more, or smile more - this podcast is here to help. Find a free worksheet to help you stay focused during this podcast series at https://habitmakermama.com/consistency Find encouragement and more tips on Instagram @habitmakermama In happiness and health,Heather In this episode,You'll create 3 small habits to help you stay consistent in caring for yourself daily as a busy mom Hosted on Acast. See acast.com/privacy for more information.

Welcome to the Be Consistent Series! If you are a busy mom who would like to create consistency in taking care of yourself, this podcast series is for you. Together over the next year, we'll set self-care goals and take baby steps to be consistent. We'll discuss how to overcome the challenges that motherhood presents in being consistent and find solutions to help you reach your self-care goals. So whether you want to read more, run more, sleep more, or smile more - this podcast is here to help. Find a free worksheet to help you stay focused during this podcast series at https://habitmakermama.com/consistency Find encouragement and more tips on Instagram @habitmakermama In happiness and health,Heather In this episode:You'll start thinking about what self-care goals you'd like to make this year and I'll share what I'm focusing on in the upcoming year. Hosted on Acast. See acast.com/privacy for more information.

Welcome to the Be Consistent Series!Find a free worksheet to help you stay focused during this podcast series at https://habitmakermama.com/consistencyIf you are a busy mom who would like to create consistency in taking care of yourself, this podcast series is for you. Together over the next year, we'll set self-care goals and take baby steps to be consistent. We'll discuss how to overcome the challenges that motherhood presents in being consistent and find solutions to help you reach your self-care goals. So whether you want to read more, run more, sleep more, or smile more - this podcast is here to help.In this episode:You'll start thinking about what self-care goals you'd like to make this year and I'll share what I'm focusing on in the upcoming year.Find a free worksheet to help you stay focused during this podcast series at https://habitmakermama.com/consistencyFind encouragement and more tips on Instagram @habitmakermamaIn happiness and health,Heather Hosted on Acast. See acast.com/privacy for more information.

TRIGGER WARNING: This podcast discusses difficult topics including birth trauma, coma, and stroke.On occasion, you hear a story that makes you stop in your tracks. One that takes your breath away and leaves you humbled. Cathy's journey is that story. After nearly losing her life during the delivery of her second daughter, Cathy continues to overcome daily challenges to persevere in motherhood and in caring for herself. She defines resilience and an “I can do it” mindset. This podcast conversation almost brought me to tears in awe of how far she has come today. Cathy Garrett is a wife and mother of 2. She has been married to her husband Eli for 6 years. She has two girls Claire, 5 & Chloe Anne, 3. Cathy lives with her family in Florida. Cathy experienced an amniotic fluid embolism during the delivery of her second daughter which resulted in a stroke and coma. She is spreading awareness and providing a community for other survivors on her podcast The Birth Trauma Stories. Here is a glance at this episode:>> Cathy's traumatic birth experience>> The process of recovery>> The emotional aspect of fighting for her life while being separated from her children>> Cathy's favorite self care activity post traumaListen to The Birth Trauma Stories Podcast HEREFind show notes and additional resources from this episode at https://habitmakermama.com/self-care-after-trauma If you're enjoying this podcast, we'd be so grateful if you hit subscribe and left a review! Hosted on Acast. See acast.com/privacy for more information.

Figuring out what medications are safe to take during pregnancy is no easy task. With multiple names for the same medication and different strengths and formulas, it's almost like a foreign language. So how can a mother figure out what medication is safe to take and how to care for herself during pregnancy? Dr. Jasmine Crouzet is here today to help answer our questions so we can care for ourselves as busy moms. Dr. Jasmine Crouzet is a mother and clinical pharmacist living in Southern California. She graduated with her undergraduate degree from University of California, Irvine and her doctorate from University of Southern California. Jasmine created The Medication Mama with the mission to make medication knowledge accessible and understandable for all mothers. Here is a glance at this episode:>> Jasmine's role as a clinical pharmacist>> The reason behind starting The Medication Mama>> Why are certain medications unsafe to use in pregnancy?>> Where to find trusted information on medication use in pregnancy>> Dr. Crouzet's favorite self-care activity Resources for medication knowledge:Mother to Baby: https://mothertobaby.org/Infant Risk: https://www.infantrisk.com/LactMed: https://www.ncbi.nlm.nih.gov/books/NBK501922/ The Medication Mama Guide: https://jasminecrouzet.podia.com/medicationguide Find show notes and additional resources from this episode at https://habitmakermama.com/take-care-of-yourself-during-pregnancy If you're enjoying this podcast, we'd be so grateful if you hit subscribe and left a review! Hosted on Acast. See acast.com/privacy for more information.

It seems a mother's brain is always swirling with tasks and to-do lists galore. I know my brain seems to always be active and I have a hard time switching it off and truly being present. This episode features Venessa Almond who shares her journey with yoga and how it helped her mental health as a busy mom. Venessa recently left the corporate world as her family moved from Australia to New Zealand. She has been using this time as an opportunity to teach yoga full time and focus on mental health and wellbeing for busy women. She also teaches in-person classes in Auckland with a focus on bringing movement, music and community together. Venessa aims to bring her own experience with postnatal depression and corporate burnout to help other women who might be struggling and need support. Here is a glance at this episode:>> Leaving the corporate world to pursue motherhood and yoga>> The research behind yoga benefits for mental health>> How postpartum depression led Venessa to practice yoga for her mental health>> Where to start if you're new to yoga>> Venessa's favorite self care activity Find show notes and additional resources from this episode at https://habitmakermama.com/yoga-benefits-for-mental-health If you're enjoying this podcast, we'd be so grateful if you hit subscribe and left a review! Hosted on Acast. See acast.com/privacy for more information.

Have you ever said to yourself, “I'm not doing this well” or “That mom has it all together and I don't”. As moms we are hard on ourselves. But why are we so hard on ourselves and how can we change that and give ourselves grace? Our guest today, Dr. Nina Kaiser is here to help us answer these questions. Nina is a licensed psychologist with over 15 years of experience in working with children, teens, and parents. Nina obtained both her master's and doctorate in clinical psychology from Purdue University (Indiana) before completing her clinical internship and post-doctoral training from the University of California, San Francisco (UCSF). Nina founded PRACTICE San Francisco with the goal of building a community to support all children, teenagers, and parents in learning and applying these research-based strategies as life skills in order to live more peaceful and joyful lives. After over a decade of living in the city, she now lives in Marin, California with her husband and two sons.Here is a glance at this episode:>> The experience that sparked Dr. Kaiser to become a licensed psychologist>> What is self compassion?>> Increased productivity and the other benefits of practicing mindful self compassion>> The struggle for moms to practice self compassion amongst today's social media>> Skills to add to uplevel your self compassion>> 3 small steps mom can try to incorporate mindful self compassion>> Nina's favorite self care activityResources from Dr. Kaiser -PRACTICE San Francisco Website: Click HereMighty Moms Group: Mighty Moms Find show notes and additional resources from this episode at https://habitmakermama.com/mindful-self-compassion If you're enjoying this podcast, we'd be so grateful if you hit subscribe and left a review! Hosted on Acast. See acast.com/privacy for more information.

When it comes to fitness, many moms wonder when is the best time to work out versus when can I actually work out? Do I need to get up first thing in the morning for a 30 minute session to have improvements in my health? Today, we want to uncover if planning movement within our day at a certain time can boost our physical or mental health. We have guest Jennifer Scritchfield to discuss this topic who is a wife and mother of two. She is a Certified Personal Trainer, Group Fitness Instructor of 8 years, and founder of JFit Training. She has always loved health and fitness. She enjoys helping people gain strength and confidence and most importantly feel happy and healthy! Here is a glance at this episode:>>From dental hygiene to fitness fanatic>>The science behind the best time for moms to work out>>How a perspective shift can help you become consistent with your movement habit>>Stop viewing exercise as a chore>> Focus on how you feel as a marker of success>>Tangible tips to help you incorporate movement in your day as a busy momJen JFit Website: Jen J Fit Remember to subscribe to this podcast so you don't miss a thing!Want more? Start your journey to building healthy self care habits at habitmakermama.com/prioritizeyourselfchallenge Hosted on Acast. See acast.com/privacy for more information.

Have you ever talked yourself out of something before you've tried? Maybe you've thought about running a race, reading an entire book, or cooking a new recipe. But then life happens. You are a mom and that in and of itself means life is busy. And in that busy it can be easier to stay in the comfort zone. I get it because I've been there. It's a fine balance for a mom between surviving and thriving. There are many days when I need to survive just by staying in the comfort zone. But I also know that I deserve more than the comfort zone. I wanted to find out more about how moms can boost confidence by getting outside of the comfort zone in a manageable way. Our podcast guest, Karen Brein, is a mom of three and a certified nutrition coach. Her goal is to help as many moms as possible achieve their weight loss goals while gaining energy and feeling great! She received her PN1 certificate through Precision Nutrition and has a B.S. in Psychology from The University of California, Davis. Karen aims to help moms nourish both their souls and their bodies.Here is a glance at this episode:>>[4:00] How losing herself in motherhood was the catalyst to finding herself and starting Happy Mama Nutrition>>[8:00] Start with baby steps to get out of the comfort zone>>[15:00] A mindful area where Karen is working on getting out of her comfort zone>>[21:00] The beauty of having a cheerleader in your life>>[23:00] Pushing yourself out of your comfort zone as a form of self care>>[26:00] When is the best time to get out of your comfort zoneHappy Mama Nutrition Website: Happy Mama Nutrition Remember to subscribe to this podcast so you don't miss a thing!Want more? Start your journey to building healthy self care habits at habitmakermama.com/prioritizeyourselfchallenge Hosted on Acast. See acast.com/privacy for more information.

Our sleep as moms is so dependent on how our little ones sleep. We can control the variables that impact our own sleep like screen time, caffeine intake, and room temperature but getting our kids to stay asleep for the entire night is a different story. When our kids are sleeping well, we are generally sleeping well. And when they sleep poorly, so do we. Many of us often think, “if only my children could sleep better, then I could too.” Our energy and mood hinges on a good night of sleep and let's be honest, most of us would like to get more of it. On this episode, Erica Threet, sleep consultant, founder of One Rested Mama and mom herself, shares 10 healthy sleep habits for toddlers. Because when children sleep well, mamas sleep well.Here is a glance at this episode:>>[4:00] How helping her boys learn to sleep was the start of One Rested Mama>>[6:15] The importance of good sleep in young children>>[10:30] 10 healthy sleep habits to help your toddler sleep better>>[28:30] Erica's favorite self-care activity (hint: it's a great combination!)Find Erica on Instagram: @onerestedmama Remember to subscribe to this podcast so you don't miss a thing!Want more? Start your journey to building healthy self care habits at habitmakermama.com/prioritizeyourselfchallenge Hosted on Acast. See acast.com/privacy for more information.

Do you find yourself jumping all-in when you want to change something in your life? In an attempt to get healthy, you change your diet, start a new workout plan, and try to drink all the water you can? Only to get overwhelmed, burnt out and back to square one? You aren't alone. Building healthy habits without burning out requires an understanding of how to start small and grow from there. Our guest this week shares what a supermom is and tips for how you can build healthy habits without burning out. Lori Whitney Oberbroeckling is a mom of four, corporate leader, podcaster, productivity expert, and author of the book Secrets of Supermom: How Extraordinary Moms Succeed at Work and Home & How You Can Too! She is passionate about helping parents who want fulfilling careers–or side hustles or passion projects–while also wanting to feel present and connected to their families.Here is a glance at this episode:>> The multifaceted background of Lori>> A tip if you are struggling to find what self-care activity you need>> The journey to starting Secrets of Supermom>> Defining a supermom>> How can a busy mom build healthy habits without burning out>> A top secret to having it all >> Lori's favorite self-care activitySecrets of Supermom Website: Secrets of Supermom Remember to subscribe to this podcast so you don't miss a thing!Want more? Start your journey to building healthy self care habits at habitmakermama.com/prioritizeyourselfchallenge Hosted on Acast. See acast.com/privacy for more information.

Fad diets and extreme weight loss apps are common for many moms to try in an effort to feel better in our skin. Unfortunately this often leaves moms feeling disappointed and riding an emotional diet roller coaster. Instead, we can care for our bodies and minds by developing a healthy relationship with food by learning how to trust hunger cues, develop food inclusion, and say bye bye to perfectionism. On this episode, Katie Moore, registered dietician, founder of Katie Moore Nutrition and mom herself, shares tips to help any mom develop a healthy relationship with food so we can feel our best.Here is a glance at this episode:>>[4:00] How becoming a mom was the start to Katie Moore Nutrition>>[6:45] What does self-care mean to Katie>>[9:00] Caring for yourself can mean eating ice cream OR a salad>>[12:15] Shifting your mindset from fad diet to all foods can be part of a balanced diet>>[13:30] How to tell if you have an unhealthy relationship with food>>[18:40] Body image and your food relationship>>[24:30] 3 tips to help you start developing a healthy relationship with foodKatie Moore Nutrition Website: Click Here Remember to subscribe to this podcast so you don't miss a thing!Want more? Start your journey to building healthy self care habits at habitmakermama.com/prioritizeyourselfchallenge Hosted on Acast. See acast.com/privacy for more information.

As busy moms we have a lot on our plate. Often, we take on activities that aren't important to us because we just want to help. We use our time on tasks that aren't important and don't matter the most to us. It's imperative that we prioritize what matters most in life so we can be the moms we want to be, without getting burnt out.On this final episode of season one, I offer three tips to help you categorize and prioritize what matters most in life to you.Remember to subscribe to this podcast so you don't miss a thing!Want more? Start your journey to building healthy self care habits at habitmakermama.com/prioritizeyourselfchallenge Hosted on Acast. See acast.com/privacy for more information.

A lot of new moms are eager to know when they will find this magical moment of feeling like themselves. Is it six months, 12 months or two years after giving birth? Danielle Smith, a registered nurse and postpartum doula offers us tips on finding balance after birth so we can rediscover ourselves again in the postpartum phase! Here is a glance at this episode:>>[2:20] Danielle's journey to becoming a postpartum doula>>[4:20] how Danielle's own postpartum period encouraged her to provide moms with more support>>[6:40] The science behind why new moms ask themselves, “when will I feel like myself again?”>>[11:00] Our expectations at the start of motherhood are keeping us from finding balance after birth>>[14:00] Danielle's most enjoyable experience as a postpartum doula>>[17:30] Resources Danielle recommends so you can find the help you need to find balance after birthBook reference: Good Moms Have Scary ThoughtsFind a doula: Doula Match Remember to subscribe to this podcast so you don't miss a thing!Want more? Start your journey to building healthy self care habits at habitmakermama.com/prioritizeyourselfchallenge Hosted on Acast. See acast.com/privacy for more information.

Lots of changes occur in our bodies during pregnancy and the core experiences the most extreme changes. The muscles in your core will stretch to make room for baby, but by establishing proper breathing patterns and core function, we can protect our bodies from injury, reduce potential pregnancy related aches and pains, and help with postpartum recovery. No matter if you're pregnant, 6 weeks postpartum, or 6 years postpartum - learning how to care for your core is essential to caring for your body as a busy mom.On this episode, Maike Mancuso, mother of two, certified health coach, and fitness and yoga instructor, shares tips to help any mom strengthen her core as a form of physical self-care.Here is a glance at this episode:>>[3:00] What led Maike to be passionate about postpartum fitness>>[4:30] Differences in how other countries provide support to postpartum mothers>>[6:40] What in the world is “the core”?>>[9:40] ANY time is the right time to learn how to engage and strengthen your core>>[13:50] A simple breathing exercise any mom can try to practice engaging and strengthening the core>>[16:40] Resources Maike recommends so you can learn how to engage and strengthen your coreThe Mama Method Website: https://www.maikemancuso.com/ Remember to subscribe to this podcast so you don't miss a thing!Want more? Start your journey to building healthy self care habits at habitmakermama.com/prioritizeyourselfchallenge Hosted on Acast. See acast.com/privacy for more information.

Why is it so hard to drink more water? As behavior change scientist BJ Fogg hypothesizes, it's probably because we are missing either the prompt, the motivation, or the ability to drink more. So how can we line up all 3 of these factors to actually start drinking more water? Lisa Klein, a health and wellness accountability coach is here to offer us tips on building this self-care habit so we can feel better fast as busy moms! Here is a glance at this episode:>>[2:40] Her mother's battle with breast cancer ignited Lisa to start prioritizing her own health and wellness >>[4:50] Why drinking more water can be a small starter habit to making more health changes>>[6:50] Drinking more water often falls to the bottom of the list making it tough to maintain this habit>>[8:00] Tips to make your ability to drink more water easier>>[12:38] What to do if you don't like water>>[13:30] Resources Lisa provides if you're ready to improve your health Remember to subscribe to this podcast so you don't miss a thing!Want more? Start your journey to building healthy self care habits at habitmakermama.com/prioritizeyourselfchallenge Hosted on Acast. See acast.com/privacy for more information.

When we hear about self-care, bubble baths frequently come to mind. We think about the mental relaxation of soaking in the tub. But is there more to a hot bath than just mental relaxation? This episode will educate us on the health benefits of a hot bath so we can learn about how this self-care activity can help our body and minds. Hazel Walker is a licensed marriage and family therapist who is committed to helping moms as they adjust to motherhood. Hazel recognizes the struggle that we face as moms as we try to prioritize taking better care of ourselves, while juggling all of our other responsibilities. In this episode, Hazel teaches us the health benefits of a hot bath as well as how to plan and prioritize self-care into your busy day. Here is a glance at this episode:>>[3:30] Hazel opens up about difficulties during her postpartum journey>>[5:40] How teaching her son that a bubble bath could be a healthy way to care for himself led to the start of her business, Sugar Plum Serenity>>[9:00] The health benefits of a hot bath>>[11:42] Involving and communicating with your spouse in the process of self-care so everyone in the house can get their needs met>>[14:30] How to plan and prioritize self-care in your daily to-do list>>[17:45] Products and resources to help you feel great as a busy mom on the inside and outside Remember to subscribe to this podcast so you don't miss a thing!Want more? Start your journey to building healthy self care habits at habitmakermama.com/prioritizeyourselfchallenge Hosted on Acast. See acast.com/privacy for more information.

We eat roughly 3 times a day with several snacks in between. It often feels like preparing and cooking meals for ourselves and our family is a full time job. It can feel like a chore. With little ones at our feet or limited time during a nap - getting a meal cooked can feel unenjoyable. But can we change that and how? Kaileigh Gaffney, Founder of SuperMom Eats, is a mom of two boys and lives on the Central Coast of California. She shares simple, healthy vegetarian recipes for busy moms (or dads!) that can be ready to serve in 30 minutes or less! Check out the sneak peek of this episode:>>[2:00] How Kaileigh found a passion for cooking from a young age and what she wants to pass on to her children when it comes to meal time>>[4:00] The need to make healthy meals quickly as a new mom became the start of SuperMom Eats>>[5:30] Reasons why cooking can feel stressful as a busy mom>>[7:20] Ways that cooking a healthy meal can be a form of self-care>>[9:20] Shifting your mindset to slow down and build resilience from cooking>>[11:15] 5 tips to help you enjoy cooking as self-care (even with your kids in the kitchen!)>>[18:35] Where to start if you are struggling to take the first step to try cookingHead to SuperMom Eats for more resources and if you'd like to join a live cooking class creating a delicious meal while incorporating mindfulness into the experience - Click HERE Remember to subscribe to this podcast so you don't miss a thing!Want more? Start your journey to building healthy self care habits at habitmakermama.com/prioritizeyourselfchallenge Hosted on Acast. See acast.com/privacy for more information.

Mom guilt can become a feeling so pervasive that it inhibits our ability to parent. It can cause you to spend too much time sweating the small stuff and lose sight of the big picture perspective. In this episode, I'm thrilled to be talking with Stephanie Lucas, licensed marriage and family therapist, about mom guilt and how we can identify it and how we can overcome it.Stephanie has been a counselor for kids, parents and families for over a decade and owns a private practice in Oregon. She is passionate about helping moms to create space for themselves in their lives, despite the mounting challenges of motherhood in today's world. She is a working mom to two young girls and explores the challenges and triumphs of being a special needs mom on her Instagram, podcast and through workshops. In this episode, Stephanie teaches us how to be aware of mom guilt and provides practical tips to overcome it. ➡️ Become aware➡️ Make small daily mindset changes➡️ Overcome mom guilt Catch this replay to learn how you can identify and overcome mom guilt so you can be the mom you want to be! P.S. Thank you Stephanie for bringing awareness to CMV, a common virus that can be devastating to babies in the womb. Learn about it in this podcast episode.Remember to subscribe so you don't miss a thing!Want more? Start your journey to building healthy self care habits at habitmakermama.com/prioritizeyourselfchallenge Hosted on Acast. See acast.com/privacy for more information.

Do any of these ring true for you?physical exhaustiondisconnect as a parentlack of joy in parentingIf so, this podcast episode is here just for you and will help you learn:What is parental burnout?How can you tell if you are experiencing burnout?What can you do to start getting a handle on burnout?Shelley Kemmerer, a parent, board certified physician assistant, and founder of Run Tell Mom is highly qualified to offer us a definition of parental burnout and practical tips to get a handle on it. She has a certification from the Training Institute of Parental Burnout so this is an episode you won't want to miss. I absolutely enjoyed this honest discussion about the lack of resources available for parents but how we can change this. I hope you find value in listening!Visit https://www.runtellmom.com/ for the resources Shelley mentions in this episode.Jump start your journey to building healthy self care habits with this free 5 day challenge: https://habitmakermama.com/prioritizeyourselfchallengeShow notes available at https://habitmakermama.com/parental-burnout Hosted on Acast. See acast.com/privacy for more information.

Circumstances as a busy mom are often out of our control.

The self-care movement seems to be driven by marketing and advertising to sell expensive and unnecessary products. But where does the term ‘self-care' originate from and why does self-care matter to a busy mom? This inaugural episode of the Habit Maker Mama podcast seeks to answer these questions so you can start your journey to building healthy self-care habits.Heather Kirwan is a mom of two boys (with a baby on the way), pilot wife, and board certified physician assistant. She wants to help you build healthy self-care habits so you can be the mom you want to be. Here is a glance at this episode:>>[2:00] What is self-care?>>[3:00] Finding the origin of the ‘self-care' term>>[4:26] Reasons why self-care actually matters to a busy mom>>[5:30] Defining the 6 self-care buckets>>[7:40] The start of Habit Maker Mama as a subconscious way to care for myselfRemember to subscribe to this podcast so you don't miss a thing!Want more? Start your journey to building healthy self care habits at habitmakermama.com/prioritizeyourselfchallenge Hosted on Acast. See acast.com/privacy for more information.

Taking care of yourself as a busy mom is hard.It doesn't have to be this way.Learn how to overcome mindset roadblocks, implement self-care systems, and find the support you need to be the mom you want to be.I'm your host, Heather Kirwan, and as a mom of 3, I'm on a mission to help busy moms just like you redefine and incorporate self-care into your day.Join me each week to learn from highly qualified guest speakers and self-care champions so we can take care of ourselves and be the moms we want to be. Hosted on Acast. See acast.com/privacy for more information.