Mindset for Busy Moms

We are all busy. Every single one of us. Yet I'm biased to say Moms are even more swamped. It's because we run the house, we run the show, we cook, clean and do all the things for ourselves and our family. Plus we work! Either in or outside the home! I also run a business which I'm inclined to think makes me a little bit busier too. But this isn't about a busy badge of honor, instead its about-how I can incorporate so much into my busy lifestyle so I feel my best and love the life I live!


So, what's it for you Mama, what are your goals for everyday life for you? Do you want to live your best life every dang day? I hope so. Because you're the kind of Mom I want to lock arms with and become Mamahood besties with!  


My Top 3 things I always recommend to my newbie moms for Mindset that are FREE: 

  1. My Growing Mamas Mind Course
  2. Listen to Abraham Hicks anything mindset on YouTube
  3. Read Dr. Joe Dispenzas books. In particulate my fav is Breaking the Habit of Being yourself
  4. BONUS: Start paying attention to your actions. Your unconscious actions. For example, every free second you have do you pick up your phone. After dinner, are you always thinking of what’s for dessert? Notice where your mind goes without you thinking about it and then decide if you like where it goes or if it needs re-framing. 
The subconscious mind is on auto-pilot. It’s what helps us breathe, digest, etc. So we don’t have to consciously think of these things. It helps take care of all this for us. It’s also sneaky in that it does things we’ve allowed it to do as auto-programs. Things that don’t necessarily benefit us. And it’s our job in growing our mind to take back control and program our subconscious to work in our favor. 

So, how do we do this? The Mama Protocol is a great course I created to help Moms live and thrive in our best life. Moms who are tired of Mediocracy who want to FEEL their best. To reprogram our minds to actually serve us. So our automatic programs in our mind, actually help us! We were meant to be our best selves. To be patient, to be kind, to feel freaking fantastic. We want to break free from the judgements we put on ourselves; looking like Sally Sue on IG all dolled up, the laundry always folded as soon as it’s done. Letting go of the feeling we need to be able to do it all. All the time. That’s what society has put on us. That’s what we were taught. And yet we are succumbing to all the pressure and judgement thinking and feeling we have to keep up with everyone else. But what if we stopped. What if we pivoted and decided that no longer worked for us? What if we got quiet and grabbed a pen and paper and wrote down what we wanted in life? What if we left our phone for an afternoon? What if you got to write your own rules on what your life looked like as a Mom?


Who says you can’t? Not me. It’s time for you to break free Mama. Break free from the judgements of yourself and everyone else. I promise when you do this the freedom you will experience will be- well nothing that can be explained. It’s here for you. The Life you’ve always wanted. And on your terms. Are you ready for it?

Let’s grow your Mama Mindset together. It’s all here.

Stress Relief Activities for Spring


Do you know the number 3 cause of disease in our Country is stress? Say what?!? And stress is 100% preventable. The top causes of poor health are stress, sugar and (lack of) sleep. And all of these are preventable. So, let’s work on getting these under control ok. We want to feel better so we can LIVE more.

Today we are going to talk about stress relieving activities for Spring. We live in the frigid north so by the time Spring comes around we can’t wait to get things cleaned up from Winter and get outside. Spring is my favorite season for a multitude of reasons; my birthday is in the Spring, Winter is long in our state and we don’t get enough sunshine, plus there’s just something about those gorgeous flowers that come in in Spring. Tulips anyone? 

Spring also means we can get outside. And grounding with the Earth leaves us feeling calm and peaceful. A feeling each one of us wants more of. How can you integrate getting outside more this spring to reduce your stress level?

Move your body. Longer days mean more time for ourselves. Get outside and move your body. We’ve often been cooped up inside so it’s time to get out and enjoy the longer, sunnier day and move. Moving your body increases endorphins which makes us feel better, So, go girl go! I’ve shared before but there is a direct correlation for me when I’m feeling stressed and anxious that the more movement I  do in a day or harder movement (running, biking, HIIT, etc) the better I feel!

Eat Whole Foods. Remember what I said about over consumption of Sugar being one of the top reasons for disease? So eye opening, isn’t it? When you’re feeling extra stressed, limit your sugar intake. Sugar plays into feelings of stress and anxiousness and then our bodies crave more making it a sick circle of more and more sugar and more and more stressed feelings. Instead of eating refined sugar, try incorporating real sugar from fruits into your diet. You might notice a detox Period of when you come off the refined sugar but the added benefits I  promise will be way worth it!

Get enough sleep. When we are feeling highly stressed in might be hard to turn off our brains and sleep each night. I get it. I’ve been there. But sleep is so important to allow our body that restorative rest it needs to function for the next day and regulate our body systems. If you’re having a hard time shutting off your brain at night here’s a few suggestions on how to fall into easy, peaceful sleep! 
    1. Read a book before bed
    2. Limit screen time (tv and phone 30 minutes before bed)
    3. Take a bath before bed. I love to take an epsom salt bath with my favorite essential oils
        4. Listen to a meditation of guided sleep

And last but certainly not least, one of my favorite things to incorporate into my life that have made a HUGE difference in my stress and anxiety level is….Meditation. There are tons of guided meditations out there that you can use on YouTube but some of my favorites are those my Abraham Hicks and Dr. Joe Dispenza. 


What are some of your go-to tips for relieving stress? I’d love to hear them below and share with my Mama Community after all, we are all in this together. We want to feel better so we can LIVE more.

All of us Mamas gotta stick together, we are all in this together and it takes a community to raise our babies and ourselves. Remember to treat yourself well!

XO, Jess

Hello Spring Checklist for Moms


Spring means clean up, clean out and get outside doesn’t it. At least that’s my family description after a long long long winter. If you live in the North or Midwest you might get my drift?

We live in the frigid north so by the time Spring comes around we can’t wait to get things cleaned up from Winter and get outside. Spring is my favorite season for a multitude of reasons; my birthday is in the Spring, Winter is long in our state and we don’t get enough sunshine, plus there’s just something about those gorgeous flowers that come in in Spring. Tulips anyone? 

To help you prep for this Spring further I’m sharing my best laid checklist for Springtime for all of us Mamas. So, we can think less, do more and enjoy spring. Sound good? Let’s go!

  1. Clean out those closest and pantries from the long winter months. Clothes and items you haven’t worn or don’t use anymore-donate. Set your timer for 30 minutes and see how much you can get down in you house between all your closets. I bet you’ll be surprised! Work expands to the time you allow for it. So, get after it!

     2. Move your body. Longer days mean more time for ourselves. Get outside and move your body. We’ve often been cooped up inside so it’s time to get out and enjoy the longer, sunnier day and move. Moving your body increases endorphins which makes us feel better, So, go girl go!

    3. Clean. Can’t believe I’m about to type this because listen the best thing I  ever did for me and my fam 2.5 years ago was hire someone to clean my house. She quickly became family because we appreciate her so dang much. But, I’m still leaving this on the checklist for you because its important in the Spring we clean some things we’ve maybe been putting off all winter. For me that looks like Cleaning the windows (one of my least fav jobs), power washing the house, mopping the deck and sweeping out the garage (I’m super fortunate my hubby chips in and helps with lots of these). 

   4. Plan your meals. Failing to plan is like planning to fail. Read that again. Longer warmer days often call for us to want to fly by the seat of our pants. Or…is that just me? HA, I’ve actually heard from a lot of you Moms, that as the Seasons change you want to spend less time in the kitchen and more time outside enjoying the weather which I totally get! So, grab my handy meal plan cheat sheet here for an easy button on meal planning!

   5. Give yourself some grace, set realistic expectations of your spring to do list. Make a fun day out of it, or a fun themed week! Don’t think you can get it all done in an afternoon. After all, you’re raising kids and running them to all their activities so give yourself grace and time to get the things done on your Spring Cleaning checklist. 


The point in this spring checklist is to help you feel prepared for Spring and to actually enjoy it. So, don’t stress, things will get done as they get. Do the best you can and enjoy every second of this fabulous spring season! Need more Mom tips about living and loving your best life as a Mom in an unjudged community of incredible Mamas? Join my free group called the Unjudged Motherhood Project here: 



All of us Mamas gotta stick together, we are all in this together and it takes a community to raise our babies and ourselves. Remember to treat yourself well!

XO, Jess

Detox your Mind for Spring

What is it exactly about Spring that makes us want to clean up, clean out and just refresh all the things in our life?


When I  do a quick google search on Spring, the number 1 thing that comes up is Spring cleaning. And while I’m all for a good Spring cleaning, I  find it interesting that the topics that follow Spring cleaning range from Spring Diets, Spring Flower and Spring Cleaning of your closet and not one single mention of cleaning up our mind.

One of the most powerful tools we have that’s FREE to us is our mind. Yet it is the most un-utilized tool in all of the world. Why is that? I think it’s because so many of us are unaware of the power of our mind. 

But, let’s change that mmmkk?!?! In all the years I’ve spent learning about mindset and our minds it baffles me at how easy and fun it can be to detox our mind. 

I’ll share the cliff notes version for you here as I’m a busy Mama who often does the scroll when reading things online but know I  will also provide blog about this further in the near future.  There are many  other ways you can detox for a feel better, live more life too, here’s some of the blog articles I recommend about physical health detoxing:


-Become really in tune with your feelings. Notice how you feel when certain things happen. When you’re around certain people. When you eat certain things. Become familiar with all of this. Bringing awareness into your body and mind is the very first step in reframing your mind to being the powerhouse it was designed to be, for you. 

If you need to, keep track of these feelings. Journal them, keep them in your notes section of your iPhone. You’ll begin to notice patterns within these feelings of who you’re around and what you’re doing when you get these not so good feelings. When you have it nailed down what and why these feelings are being triggered go ahead and make some changes if you feel inclined. This is often when people get uncomfortable, because it might mean removing some people from your life that are no longer serving you. Maybe you’ve outgrown them, maybe they’ve taken a different path. Or maybe its as easy as you leaving behind that greasy cheeseburger you used to eat once a week.

Put on your big girl panties when you hear this, but if you want something more in your life, whatever that is for you, you’ve got to change how you’ve been living. So, you can absolutely change who you surround yourself with. It might be hard but if you FEEL like they aren’t supporting you living your best life, make a change, girl. I’m cheering for you! 

It’s important to know that when you notice these patterns you have the ability to change them, or not in your life. Some, you’ll be prepared to change right away and others might stick with you longer. Be aware that when these patterns keep appearing, they will continue to appear until you remove or clear them. It’s your mind, and the universes way of teaching you, you need to learn something and until you do about this pattern, it will continue to show up in your life. Remember, if you’re seeing patterns in your life you don’t like, change it. You and only you have the power to do it. I’m rooting for you.

-This one might come as a surprise Since I am known as the Social Media Queen but I  gotta say it anyways :) Limit your screen time on social media. The less you consume from the outside world, in this case (social media), the more you can connect with your present reality. What’s occurring right now. When we connect to where we are currently, we are more grounded, we are in tune with our body and emotions and it allows us to feel really present. And the Universe can only bring us things in the present Moment (more on that later when we dig deep into manifestations on another blog).


My Shirt here says "Shine Like The Whole Universe is yours". And really friends, it is! So go after it!


-Last tip, if you’re hanging on for the cliff notes version, is to set your day up for success. That means do what makes you feel good in the morning, fill your own cup up first before you pour into anyone else. I hear from my clients all the time how they don’t have enough time in their day. So, I opened the Take Your Day back challenge. Taking Mamas from overwhelmed to thriving in 21 days. Designed to help every Mom thrive in their day. Going from stressed, anxious, overwhelmed, do not know what to do next to literally be in control and tackle anything that comes there way. 

This is my Mama proof strategy that I want to shout from the rooftops. I was the overwhelmed, anxious mom, woken up every morning by the kid alarm clock of crying or someone standing in my face. No time for me, no time for my to do list, unsure how to move forward. I was So tired. I never had energy for anything. I was angry, unhappy and frankly did not like myself. I had to do something about it. 

And the Take Your Day Back Challenge is exactly how I now wake up happy, excited for the day, and ready to tackle anything that might come at me. And that my friends is freedom. Because when you feel better, you live more. And I’m on a mission to help busy working moms feel better so they can live the life they want more. You in?

3 easy mindfulness practices to take you from stressed to relaxed to enjoy the present moment

Do you notice yourself getting caught up in worry, fear and anxiety? As a Mom this isn't hard to do. We worry about all the things. We are responsible for these little humans running around. Trusting they won't get hurt. Trusting others to help us care for them. Trusting people will be kind to them at school. There is so much we often worry about.



But, what if had a way to calm that inner Mama worrier? What if instead of feeling stressed and anxious and worried about all the little things we felt peace. If that heavy load on our shoulders floated away? 

Let me tell you something Mama....3 years ago I was overcome with worry. Stress. Anxiety. I was brought up in a home and family and generationally the women in my family- we worry. We worry about everything. I had all these crazy ideas floating through my head all day about what might happen that would be bad. And I  had a plan on what I'd do if that happened. Like WOAH. Talk about planning for the future..and in a negative way. I cringe just thinking about it. I  was thinking negatively, worrying about worse case scenarios and if you're familiar at all with the Law of Attraction (LOA), what we think about, we attract. You can read my blog about the 12 universal laws here. So the more I worried, the more I  attracted reasons to worry. Holy Cow. I  was a mess. 

But Mama, the truth is – life (& happiness) are only available in the here and now - neither in the past, nor in the future. And – spoiler alert – it’s your duty to stop holding onto what has already happened - or worrying about what might happen. 

Easier said than done. I know.  That's why I  wanted to share my 3 easy practical tips to get you out of your mind; and free from the worry, stress and anxiety into feeling happy, healthy and balanced.

1. Practice Meditation- Calm your Mind. Calm your Life

Practicing meditation on a regular basis helps you to let go of overwhelming thoughts and calms the mental discourse that goes on and on (and on) inside your mind. It might not feel natural to you in the beginning - it is worth it!

The point in this practice is to help you to let go of worries, fears, and regrets instead of holding on to them. There are tons of guided meditations on YouTube and I also include some in The Mama Protocol course that I've created just for Moms to find peace. 

2. Focus on The Good and the Good Gets Better. Recall what I said above about Law of Attraction (LOA).

Taking 10 minutes to focus on gratitude each day has the power to shift your attitude like nothing else.  

The practice of writing down what makes you happy and what you are grateful for makes your vibe higher instantly and it also helps you get clear on the activities that actually bring joy into your life. 

So, Mama, if you are feeling stuck, unhappy and overcome with feelings you don't like, gratitude journaling is an effective tool to (re)gain clarity and find happiness in the current moment. 


3. EFT or Tapping

This is a realtviely new technique I've learned but I'm here for it. It is called Emotional freedom technique (EFT) and it is an alternative treatment for physical pain and emotional distress. It’s also referred to as tapping or psychological acupressure.

People who use this technique believe tapping the body can create a balance in your energy system and treat pain. According to its developer, Gary Craig, a disruption in energy is the cause of all negative emotions and pain.

Though still being researched, EFT tapping has been used to treat people with anxiety and people with post-traumatic stress disorder (PTSD). And your girl here is soon to be certified! There are tons of tapping videos you can look at online but I of course always recommend working with an expert that is trained and certified :) 


Implementing these 3 super simple mindfulness practices into my morning routine has really made a huge difference for me and I can highly recommend them if you are struggling with finding joy in the present moment with all the other things you're juggling in motherhood. 

I know how life goes and sometimes its totally overwhelming  – but remember that you are not your thoughts. You can reframe those thoughts and start feeling better and design your dream life that you want- not what society or anyone else tells you that you should want! 

If you are seeking guidance for re-claiming your power and getting rid of limiting beliefs, anxiety and overwhelm - I'm here for you Mama!

I’m happy to guide you towards the best version of yourself-the you that you want to be not that you think you should be, or your family thinks you should be. The you that sets your soul on fire and enjoy your present moment :)

My group coaching program The Mama Protocol is all about developing a loving yourself mindset, peace protocols, Nourishing your body + Soul, building unshakable confidence and celebrating the process of becoming your highest self in your everyday life. 

Click The Mama Protocol if you feel called to take the leap.

I am beyond excited to welcome you into my energy soon!

Heart and Inner Work,

Remember to treat yourself well.
Jess
 
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