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Intro:
Welcome to the "Wellness in Every Season" podcast, where we embark on a transformative journey towards achieving total wellness, even in the midst of overwhelming moments. I'm your host, Autumn Carter, and I'm thrilled to have you here.
This podcast is a sanctuary for all mothers out there, and we extend a warm invitation to anyone seeking guidance and inspiration. We believe in fostering an inclusive community where we learn and grow together, supporting each other during life's challenging transitions.
Join us as we step out of survival mode and discover the path to thriving, embracing wellness in every season of motherhood. From sleepless nights to new beginnings, we'll explore practical strategies, share heartfelt stories, and uncover the transformative power of self-care and self-love.
Together, we'll unlock the wisdom, strength, and resilience within ourselves, reminding one another that we're never alone on this beautiful, yet demanding, journey. It's time to prioritize your well-being and reclaim your joy, one season at a time.
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EPISODE INTRO
This is Episode 17 of "Wellness in Every Season" with your host, Autumn Carter. In today's episode, we will be exploring the importance of mindfulness and self-care for moms. Join me as we dive into strategies for incorporating mindfulness practices into daily routines, setting boundaries, and embracing self-care as a vital aspect of overall wellness.
During this episode, we will delve into the significance of taking mindful pauses throughout the day, even amidst the busyness of family life. We'll explore the power of deep breathing exercises, grounding techniques, and the practice of gratitude in nurturing a positive mindset and enhancing overall well-being.
Additionally, we'll discuss the concept of challenging beliefs and stepping outside comfort zones as we explore the benefits of taking calculated risks and setting SMART goals. I'll share insights on how these practices can contribute to personal growth and the achievement of desired outcomes. We'll also touch upon the importance of planning ahead, making strategic decisions, and adapting to change while staying focused on long-term visions.
So, get ready to embark on a journey of self-discovery and well-being as we delve into mindfulness, self-care, and personal growth strategies specifically tailored for moms. Join me on this episode of "Wellness in Every Season" and let's explore the transformative power of nurturing ourselves as we navigate the beautiful journey of motherhood.
Key point #1:
Building habits as a mom can be challenging, but with some strategic planning and consistent effort, you can develop habits that support your well-being and help you navigate your responsibilities more effectively. Here are some steps to help you build habits as a mom:
Define your goals: Start by clarifying what habits you want to develop. Consider what areas of your life you would like to improve, such as self-care, organization, time management, or health. Be specific about the habits you want to develop, such as exercising regularly, creating a daily routine, or practicing mindfulness.
Start small: It's important to start with small, achievable habits rather than overwhelming yourself with too many changes at once. Choose one or two habits to focus on initially, and once they become ingrained, you can gradually add more.
Set realistic expectations: Recognize that being a mom comes with its own set of challenges, and you may not always have the same level of time and energy as before. Set realistic expectations for yourself and be kind to yourself during the process.
Create a routine: Establishing a daily routine can help you stay organized and ensure that your habits become ingrained. Plan your day in advance, allocating specific time slots for the habits you want to build. For example, if you want to exercise, designate a specific time in the morning or evening when you can consistently fit it into your schedule.
Use reminders and cues: Reminders and cues can help you stay on track and reinforce your habits. Set alarms on your phone or use sticky notes in visible places to remind yourself of your habits. For example, if you want to drink more water, place a water bottle on your desk as a visual cue.
Find accountability: Having someone to hold you accountable can greatly increase your chances of success. Share your habit-building goals with your partner, a friend, or a fellow mom who can support and encourage you. Consider joining a supportive community or finding an accountability partner who shares similar goals.
Celebrate progress: Recognize and celebrate your successes along the way. Each small step towards building a habit is an achievement, and acknowledging your progress can help you stay motivated.
Be adaptable: Understand that life as a mom can be unpredictable, and there will be days when your routine gets disrupted. Instead of getting discouraged, adapt to the situation and find alternative ways to incorporate your habits. Be flexible and forgiving when circumstances require it.
Practice self-care: As a mom, it's crucial to prioritize self-care. Taking care of yourself physically, emotionally, and mentally will help you have the energy and resilience to build and maintain habits. Make time for activities you enjoy, get enough sleep, and seek support when needed.
Stay consistent: Consistency is key when building habits. Aim to practice your chosen habits regularly, even if it's for a short duration each day. Over time, consistent effort will help solidify the habits into your routine.
Building habits takes time and effort. Be patient with yourself and stay committed to the process. By prioritizing your well-being and setting positive examples for your family, you can create a healthy and fulfilling lifestyle as a mom.
Key point #2:
SMART goals are a popular framework used to set and achieve specific objectives effectively. The acronym SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Here's a breakdown of each element and why they are important:
Specific: A SMART goal should be clear and well-defined. It answers the questions of what you want to achieve, why it's important, who is involved, and what resources or constraints are involved. Being specific helps you focus your efforts and provides a clear direction.
Measurable: A goal should have measurable criteria that allow you to track your progress and determine when you have achieved it. It involves using quantifiable indicators or milestones to assess your success. Measurable goals provide a sense of accomplishment and enable you to make adjustments along the way.
Achievable: An achievable goal is realistic and within reach. It considers your current abilities, resources, and constraints. While it's good to aim high, setting goals that are too far out of reach can be demotivating. An achievable goal challenges you without overwhelming you, increasing your confidence and motivation.
Relevant: A relevant goal is aligned with your broader objectives and values. It should have a direct impact on what you want to achieve in your life or work. By ensuring the goal is relevant, you maintain focus and prioritize activities that contribute to your overall success and satisfaction.
Time-bound: Setting a timeframe for your goal adds a sense of urgency and helps you stay accountable. It provides a deadline or target date by which you intend to accomplish your goal. Time-bound goals prevent procrastination and encourage you to take consistent action to achieve the desired outcome.
The importance of SMART goals lies in their ability to provide clarity, focus, and structure to your objectives. Here are some key benefits:
SMART goals help you clarify your intentions and break down your aspirations into actionable steps. By clearly defining what you want to achieve, you reduce ambiguity or more than one interpretation, and increase your understanding of what needs to be done.
Setting SMART goals can boost your motivation and provide a sense of purpose. The specific and achievable nature of SMART goals makes them more tangible and attainable, driving you to take consistent action towards success.
Progress tracking: The measurable aspect of SMART goals allows you to track your progress objectively. This tracking helps you stay on course, identify potential obstacles, and make necessary adjustments to stay aligned with your goals.
SMART goals help you prioritize your efforts and allocate resources effectively. By setting specific and relevant goals, you can concentrate on the most important tasks and avoid distractions that may hinder your progress.
SMART goals provide a framework for accountability. The time-bound element sets a deadline, making it easier to assess your performance. Sharing your goals with others and seeking their support can also enhance accountability.
Overall, SMART goals provide a roadmap for success by ensuring your goals are well-defined, measurable, realistic, relevant, and time-bound. By incorporating these elements, you increase your chances of achieving your desired outcomes and lead a more purposeful and organized life.
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Segment: Mindfulness Practice:
Welcome to our mindfulness segment. In the midst of busy and often chaotic days as a mom, taking a moment to pause and practice mindfulness can bring a sense of calm, clarity, and presence. In this mindfulness moment, we'll guide you through a simple practice that allows you to ground yourself, reconnect with the present moment, and cultivate a deeper sense of well-being.
Find a quiet and comfortable space where you can take a few moments for yourself. It could be a corner of your home, a peaceful outdoor spot, or anywhere that provides a sense of calm and solitude.
Take a seat in a relaxed and comfortable position. You can choose to sit on a cushion, a chair, or even on the floor, depending on what feels comfortable for you. Rest your hands gently on your lap or place them in a way that feels natural.
Shift your attention to your breath. Begin by taking a few deep breaths, inhaling slowly through your nose, and exhaling through your mouth. Notice the sensation of the breath entering and leaving your body. Allow your breath to find its natural rhythm.
Take a moment to scan your body from head to toe, gently noticing any areas of tension or discomfort. As you bring awareness to each part of your body, consciously release any tension you may be holding. Soften your facial muscles, relax your shoulders, and let go of any unnecessary tightness.
Direct your attention to the present moment. Notice the sounds around you, whether it's the chirping of birds, the hum of appliances, or the gentle breeze outside. Allow these sounds to simply be, without judgment or attachment.
Shift your focus to your senses. Notice the feeling of your feet on the ground or the sensation of your body against the surface you're sitting on. Observe any scents in the air, such as the fragrance of flowers or the smell of fresh air. Tune into any tastes lingering in your mouth. Embrace the fullness of your sensory experience in this moment.
Take a moment to reflect on three things you feel grateful for as a mom. They could be simple moments, qualities in your children, or experiences you've shared. Allow a sense of gratitude to fill your heart as you acknowledge and appreciate these aspects of your life.
Gently bring your attention back to your breath. Take a few more deep breaths, inhaling and exhaling at your own pace. Slowly open your eyes, allowing the external world to come back into focus.
This mindfulness moment serves as a gentle reminder to embrace the present moment amidst the demands of motherhood. By regularly engaging in this practice, you can cultivate a greater sense of calm, clarity, and appreciation for the beautiful moments that unfold throughout your day. Embrace the power of mindfulness as a tool to nurture your own well-being and enhance your experience as a mom.
That concludes our mindfulness moment. We hope this practice brings moments of peace and presence into your busy life as a mom. Remember, by nurturing your own well-being through mindfulness, you can show up as the best version of yourself for both you and your family.
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Key point #3:
SMART goals can help challenge beliefs by providing a structured framework for setting and achieving objectives. Here's how SMART goals can facilitate belief challenges:
When setting SMART goals, you need to be specific about what you want to achieve and why it is important to you. This process encourages introspection and self-reflection, helping you identify and examine your underlying beliefs and values. By becoming more aware of your beliefs, you can assess their validity and determine if they align with your goals.
The "A" in SMART stands for Achievable, but it's essential to strike a balance between setting achievable goals and aiming for higher levels of performance. By pushing the boundaries of what you believe is possible, SMART goals challenge any limiting beliefs you may hold about your capabilities. As you achieve these stretch goals, you gain confidence and start questioning and challenging the beliefs that held you back.
SMART goals encourage you to set measurable and time-bound objectives, which means there is a possibility of not achieving them within the specified timeframe. This aspect can challenge beliefs related to the fear of failure. By breaking down your goals into actionable steps and tracking progress, you develop a growth mindset that embraces setbacks as learning opportunities rather than confirmation of your limitations.
The process of setting specific goals helps you narrow your focus, but it can also serve as a platform for expanding your perspectives. As you work towards your goals, you may encounter new challenges or unexpected opportunities that require you to reevaluate your beliefs. This exposure to different experiences and perspectives can challenge and reshape your existing beliefs.
When you achieve your SMART goals, you reinforce the belief in your abilities and potential. Celebrating these successes can help challenge any self-limiting beliefs that you may have held. By acknowledging your achievements, you build evidence that supports new and empowering beliefs about yourself and what you can accomplish.
The SMART framework promotes regular evaluation and adjustment of your goals. This repetitive process allows you to assess your progress, determine what is working and what isn't, and make necessary modifications. As you refine your goals and strategies, you may discover that certain beliefs or assumptions you held were unfounded or no longer serve you, prompting you to challenge and change them.
While SMART goals can help challenge beliefs, the process requires openness, self-reflection, and a willingness to question your existing assumptions. By leveraging the SMART framework and being receptive to new perspectives and experiences, you can challenge and transform limiting beliefs, opening up new possibilities for personal growth and achievement.
Key point #4:
Challenging your beliefs is important for personal growth, intellectual development, and well-being. Here are several reasons why it's beneficial to challenge your beliefs:
Challenging your beliefs encourages critical thinking and intellectual exploration. It allows you to question the assumptions and biases that may be influencing your perspectives. By examining your beliefs from different angles and seeking alternative viewpoints, you develop a deeper understanding of complex issues and expand your knowledge.
Beliefs, particularly deeply ingrained ones, can act as mental barriers that restrict your potential. By challenging your beliefs, you can break free from self-imposed limitations and open yourself up to new possibilities and opportunities. Challenging beliefs can help you overcome fear, self-doubt, and other barriers that hinder personal and professional growth.
Beliefs are often formed based on past experiences, cultural influences, and societal norms. However, as circumstances and environments change, it's essential to reassess and adapt your beliefs accordingly. Challenging your beliefs enables you to be more flexible and open-minded, allowing you to navigate change and embrace new ideas more effectively.
Challenging your beliefs fosters empathy and understanding towards others. By actively questioning and seeking to understand different perspectives, you develop a more empathetic and inclusive mindset. This openness to diverse viewpoints enhances your ability to communicate, collaborate, and relate to others, promoting positive relationships and a more harmonious society.
Challenging your beliefs can lead to personal growth and self-discovery. It allows you to explore your values, motivations, and aspirations more deeply. By critically examining your beliefs, you gain a clearer sense of self and can align your actions and choices with your authentic desires and principles.
Humans are prone to various cognitive biases, which can distort our perception of reality and limit our ability to make informed decisions. Challenging your beliefs helps you identify and overcome these biases, allowing for more objective and rational thinking. It helps you approach situations with a more balanced and evidence-based mindset.
Challenging your beliefs builds resilience and adaptability. By being open to new information and ideas, you can adjust your perspectives and responses in light of new evidence or changing circumstances. This adaptability enables you to navigate challenges and uncertainties more effectively.
Challenging your beliefs empowers you to take ownership of your thoughts, opinions, and actions. It shifts the locus of control from external factors to your own critical thinking and evaluation. By actively questioning and examining your beliefs, you become an active participant in shaping your worldview and life choices.
Challenging your beliefs can be uncomfortable and require self-reflection, but it leads to personal growth, increased self-awareness, and a broader understanding of the world. It enables you to make more informed decisions, fosters intellectual development, and promotes open-mindedness and empathy. Embracing belief challenges can ultimately lead to a more fulfilling and purposeful life.
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Key point #5:
SMART goals and calculated risks are interconnected in the pursuit of personal and professional growth. Here's how they relate and why it's important to take calculated risks:
SMART goals provide a framework for setting specific, measurable, achievable, relevant, and time-bound objectives. When considering taking a calculated risk, it's important to evaluate how it aligns with your goals. By assessing the potential risks and rewards in relation to your goals, you can determine if the risk is worth taking.
SMART goals often involve pushing beyond your comfort zones to achieve meaningful progress. Taking calculated risks allows you to step outside familiar territory and embrace new challenges and opportunities. It encourages personal growth and helps you expand your skills, knowledge, and experiences.
Calculated risks are often associated with innovation and creativity. By taking risks, you can explore new ideas, approaches, and strategies that have the potential for significant rewards. SMART goals can provide a structured framework for assessing the potential impact of a calculated risk on your goals.
Calculated risks require you to confront and manage fear and uncertainty. By taking measured steps towards a calculated risk, you gradually build resilience and develop the ability to navigate uncertainty and setbacks. This resilience strengthens your ability to adapt, learn from failures, and persevere in the face of challenges.
Calculated risks can create opportunities for growth and advancement. They can lead to new connections, career advancements, increased self-confidence, and expanded horizons. By carefully evaluating risks and rewards, you can identify opportunities that align with your SMART goals and have the potential for significant positive outcomes.
Taking calculated risks provides valuable learning experiences. Even if a risk doesn't yield the desired outcome, you can gain insights, learn from mistakes, and adjust your approach for future endeavors. This continuous learning process contributes to personal and professional development.
Taking calculated risks helps you avoid complacency and stagnation. By stepping outside your comfort zone and embracing new challenges, you stimulate personal growth and maintain a forward momentum towards achieving your goals. It keeps you engaged, motivated, and open to new possibilities.
Success often requires taking calculated risks. By carefully assessing potential risks, evaluating the potential rewards, and aligning them with your SMART goals, you can seize opportunities that have the potential for significant success. Calculated risks can lead to breakthroughs, innovation, and achieving outcomes beyond what may have been initially perceived as possible.
It's important to note that taking calculated risks involves thorough evaluation, planning, and consideration of potential outcomes. It is different from impulsive or reckless behavior. By combining the structured approach of SMART goals with a willingness to take calculated risks, you can create a balanced and intentional approach to personal and professional development, enabling you to make progress towards your goals while embracing opportunities for growth and success.
Lifehack segment:
Welcome to our Lifehack segment based on the concepts we discussed:
Being a mom often means juggling multiple responsibilities, leaving little time for self-care. However, prioritizing your well-being is crucial for both you and your family. In this lifehack segment, we'll explore a simple yet effective strategy called the "5-Minute Mom Break" that allows you to carve out valuable time for yourself amidst a busy schedule.
Understand that even just five minutes of focused "me time" can make a significant difference in your well-being. Use these brief moments strategically to recharge, reset, and nurture yourself.
Make a list of activities that bring you joy, relaxation, or fulfillment. It could be reading a few pages of a book, practicing deep breathing exercises, enjoying a cup of tea, doing a quick meditation, or stretching your body. Choose activities that align with your interests and can be completed within five minutes.
Identify pockets of time throughout your day when you can squeeze in a 5-Minute Mom Break. It could be during nap time, while waiting to pick up your kids, or when they are engaged in independent play. Be intentional and consistent in setting aside these moments for yourself.
Let your family members know about your 5-Minute Mom Breaks and ask for their support and understanding during that time. Encourage your children to engage in quiet activities or independent play, allowing you uninterrupted moments of self-care.
To ensure you don't forget or neglect your 5-Minute Mom Breaks, set reminders on your phone or use post-it notes strategically placed around the house. These reminders will serve as cues to pause, breathe, and focus on yourself for a few precious minutes.
Remember that self-care doesn't always have to be planned or structured. Be open to seizing unplanned moments throughout the day for a quick break. For example, if your child is engrossed in an activity, take advantage of that moment to engage in your chosen self-care practice.
Incorporating the 5-Minute Mom Break into your routine allows you to prioritize self-care without sacrificing your responsibilities as a mother. By consistently taking these short but intentional breaks, you'll rejuvenate your energy, reduce stress, and cultivate a stronger sense of well-being. Remember, a happy and balanced mom positively impacts the entire family.
That concludes our "Lifehack for Moms" segment. We hope this simple yet effective strategy of the 5-Minute Mom Break empowers you to prioritize self-care and find moments of rejuvenation throughout your busy days. Remember, investing in your own well-being is an essential part of being the best mom you can be.
Key point #7:
The concepts of SMART goals, challenging beliefs, and taking calculated risks are all interconnected with planning ahead. Here's how they relate:
Planning ahead involves establishing clear objectives and desired outcomes. SMART goals provide a framework for setting specific, measurable, achievable, relevant, and time-bound goals. By setting SMART goals, you define what you want to achieve, which guides your planning process.
Planning ahead requires strategic decision-making, where you consider various factors and potential outcomes. Challenging your beliefs and assumptions helps you make more informed decisions by questioning biases and considering alternative perspectives. Taking calculated risks involves assessing potential risks and rewards, which is crucial in the planning process.
Planning ahead involves determining the actions and resources required to achieve your goals. Challenging beliefs can help you identify any limiting beliefs that may hinder your planning efforts. By challenging these beliefs, you expand your mindset and consider possibilities that may require different actions or resources. Taking calculated risks may involve allocating resources or considering alternative approaches in your planning.
Planning ahead allows you to anticipate and mitigate risks and uncertainties. By setting SMART goals and evaluating potential risks, you can proactively incorporate risk management strategies into your planning. Taking calculated risks involves assessing and managing potential risks, which is crucial in the planning process to ensure contingency plans and adaptability.
Planning ahead encompasses considering your long-term vision and adaptability to changing circumstances. Challenging beliefs helps you reassess and adjust your plans based on new insights and perspectives. Taking calculated risks encourages adaptability and openness to seizing new opportunities that may arise during the planning process.
Planning ahead involves monitoring your progress towards your goals and making necessary adjustments. SMART goals provide a measurable aspect that allows you to track your progress and evaluate if you are on track. Challenging beliefs and taking calculated risks can prompt you to reevaluate your strategies, make course corrections, and optimize your planning efforts.
Overall, planning ahead incorporates elements of SMART goals, challenging beliefs, and taking calculated risks to ensure you have a well-structured and adaptable approach. By setting clear objectives, challenging assumptions, and assessing risks, you can create a more effective plan that aligns with your vision, maximizes opportunities, and navigates potential challenges. Planning ahead provides a roadmap for success and helps you stay focused, proactive, and flexible in achieving your goals.
Key point #8:
The concepts of SMART goals, challenging beliefs, taking calculated risks, and planning ahead are all interconnected and contribute to personal and professional growth. By setting SMART goals, you create a clear direction and framework for success. Challenging your beliefs allows for personal development, critical thinking, and the ability to overcome limitations. Taking calculated risks opens up opportunities for growth, innovation, and learning. Planning ahead enables you to strategize, mitigate risks, and adapt to changing circumstances.
Embracing these concepts requires self-reflection, open-mindedness, and a willingness to step outside your comfort zone. It's a continuous process that involves evaluating your goals, beliefs, and actions to ensure alignment and progress. Remember to be flexible and adjust your plans as needed while staying focused on your long-term vision.
By incorporating SMART goals, challenging beliefs, taking calculated risks, and planning ahead, you can develop a proactive and intentional approach to personal and professional development. Embrace the journey, celebrate successes, learn from failures, and continue to evolve and grow. Best of luck on your path to success!
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Segment: Coaching Questions
Here are some coaching questions to help you ponder where you are and what you need to change throughout this week.
What aspects of your current routine or habits as a mom do you feel are working well for you and your family?
What challenges or obstacles have you encountered recently that are impacting your ability to be the mom you want to be?
What specific goals or changes would you like to achieve in your role as a mom by the end of this week?
How can you prioritize self-care and ensure that your own needs are being met during the upcoming week?
What strategies or adjustments can you make to create more quality time and connection with your children this week?
Are there any specific areas where you feel your beliefs or attitudes as a mom might be holding you back from reaching your full potential? If so, what are they?
What support or resources do you need to help you address the challenges you're facing and make the desired changes?
How can you incorporate small, manageable steps or actions into your daily routine to make progress towards your goals?
What strategies or practices can you implement to manage stress and overwhelm as a mom, especially during busy or challenging times?
How can you celebrate your successes and acknowledge the positive changes you make throughout this week as a mom?
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CLOSING REMARKS & EPISODE SUMMARY
Episode summary:
In this episode of "Wellness in Every Season," host Autumn Carter delved into the importance of mindfulness and self-care for moms. Autumn explored the challenges faced by moms in prioritizing their well-being amidst the busyness of family life. She discussed strategies for incorporating mindfulness practices into daily routines, setting boundaries, and embracing self-care as a necessary component of overall wellness.
Autumn emphasized the significance of taking mindful pauses throughout the day, even in the midst of chaos, to reconnect with the present moment and cultivate a sense of calm. She highlighted the power of deep breathing exercises, grounding techniques, and the practice of gratitude in nurturing a positive mindset and enhancing overall well-being.
The episode also explored the concept of challenging beliefs and stepping outside comfort zones. Autumn shared insights on the benefits of taking calculated risks, setting SMART goals, and the role these played in personal growth and achieving desired outcomes. She discussed the importance of planning ahead, strategic decision-making, and adapting to change while staying focused on long-term visions.
Next week, "Wellness in Every Season" will delve into the power of family chores and their impact on the dynamics within a household. Join us as we discuss practical strategies for involving the entire family in the household duties, instilling a sense of responsibility in children, and creating a more harmonious and balanced family environment.
Outro:
Thank you for joining us on this week's refreshing wellness discussion. I'm Autumn Carter, your guide through the seasons of motherhood, and I hope you found inspiration and valuable insights during our time together.
If you resonated with the topics we explored today and want to continue your wellness journey, I invite you to follow me on Instagram at Moms Wellness in Every Season. There, you'll discover a wealth of ongoing wellness tips specifically curated for moms like you.
Sharing our podcast with others is an act of caring, and I invite you to spread the word by sharing, subscribing, and leaving a review wherever you enjoy your podcasts. Your support is deeply valuable to us and enables us to reach more mothers who are seeking transformation and empowerment.
If you have a specific topic you'd like us to cover in more detail or if you're interested in a free coaching consultation, don't hesitate to reach out. You can send me a direct message on Instagram or visit my website, wellnessineveryseason.com, to send an email. I'm here to support you on your wellness journey.
Thank you again for being a part of our vibrant community. I'm genuinely excited to connect with you, hear your stories, and continue this important discussion in the weeks to come.
Until next time, remember to prioritize your well-being, embrace every season with grace, and always strive for wellness in every aspect of your motherhood journey. Take care, and I can't wait to catch up with you soon.
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