Alicia

24 Days of Holiday Mindfulness: A Mom's Guide to Finding Peace

Why Practice Daily Intentions During the Holidays?

Have you already stocked up some holiday cheer for your kids? Why not give yourself some shine, too, this season? With these simple but meaningful intentions, you can cultivate balance, joy, and a growth mindset throughout the holidays. This journey of small reminders helps bring calm and purpose to each day, making the season brighter for you and your family.

How to Use This Holiday Mindfulness Guide

The beauty of this mindfulness journey lies in its simplicity. Here's how to make it work for you:

• 📱 Follow @momshineco on Instagram for daily reminders
• 📝 Write it on a sticky note where you'll see it first thing (we put ours by the coffee maker!)
• 🎯 Print and check off each day as you go

Pro Tip: Pair your daily intention with your morning routine - that first cup of coffee is the perfect mindful moment!

Daily Intentions for Moms (December 1-24)

Week 1: Building Foundation (Days 1-7)

December 1 - Choose Calm
Today, I will prioritize calm over chaos, knowing peace begins with me.

December 2 - Presence is a Gift
I will focus on being fully present in the moments I share with my loved ones.

December 3 - Say Yes to Less
I will say no to what doesn’t align with my values, creating space for what matters.

December 4 - Reflect on the Good I See
I will celebrate my children’s unique qualities and highlight their strengths.

December 5 - Empower My Choices
I will make decisions that honor my needs and energy, knowing that doing so benefits my whole family.

December 6 - Celebrate Progress
I will let go of perfection and celebrate each small step toward balance.

December 7 - Choose Moments of Quiet
I will pause and find a moment of peace, no matter how brief, in my day.

Week 2: Nurturing Connection (Days 8-14)

December 8 - Lean into Support
I will connect with other moms, remembering that I’m not alone and the power of a community.

December 9 - Let Go of the Rush
I will trust that I’m exactly where I need to be in my journey—knowing that not everything needs to be tackled at once.

December 10 - Nurture My Needs
I will do one thing for myself today to refill my cup.

December 11 - Share Kindness
I will find a simple way to spread kindness, whether through a smile, compliment, or small act.

December 12 - Practice Gratitude
I will reflect on three things I’m grateful for, allowing joy to fill my day.

December 13 - Let Go of the Guilt
I will release the need to do it all and embrace that I’m enough just as I am.

December 14 - Breathe Through Frustration
I will respond to stress with a deep breath and patience.

Week 3: Creating Joy (Days 15-21)

December 15 - Savor Small Joys
I will slow down and savor a small, unexpected part of the day—a hug, a quiet moment, or a favorite holiday treat.

December 16 - Listen Actively
I will let go of distractions, put down the phone more, and listen fully to my loved ones.

December 17 - Give Generously
I embrace generosity in spirit through words, actions, or time.

December 18 - Redefine Success
Success today means showing up authentically, not perfectly.

December 19 - Build Meaningful Moments
I’ll nurture one-on-one moments with my kids or partner, free from distractions.

December 20 - Focus on My Values
I will reflect and write down the values I want to model for my kids and live them intentionally today.

December 21 - Take Time to Reflect
I will journal or reflect on what I’ve learned about myself this season.

Week 4: Celebrating Growth (Days 22-24)

December 22 - Lead With Love
My family will feel my support, understanding, and patience today.

December 23 - Prioritize Myself
I’ll prioritize healthy choices, knowing they give me the strength to shine.

December 24 - Celebrate with Joy and Gratitude
I end this season with gratitude, love, and a renewed commitment to shine.

Tips for Success

Thank you for embracing these 24 Days of Shine. Each small act is a gift to yourself and your family, bringing balance, joy, and purpose into the heart of the season. As you reflect on each day’s intention, remember that shining starts with choosing to show up as you are and honor your journey.

More Resources

Check out 20 Quick Tips to Shine —perfect for busy moms who want simple, daily wins. For more inspiration, tune in to our podcast, where real moms and experts share powerful insights to help you embrace every part of your journey. Let’s continue to support each other and share our shine this season.

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by Alicia

Ultimate Guide: Legit Work-From-Home Jobs for Moms

The Current Remote Job Landscape for Moms

Many moms seek flexible, legitimate work-from-home opportunities in today's challenging job market. But with the largest white-collar recession underway, it’s harder than ever to stand out, let alone find jobs that truly work with the everyday juggle of everything else. Applying to jobs online only works about 1% of the time, so a more strategic approach is needed. Here’s a step-by-step guide to getting noticed, networking effectively, and opening doors to new remote work opportunities.

5 Proven Strategies to Land Remote Work for Moms

1. Strategy #1: Network Building

Building and maintaining a network is vital, especially in a remote work environment. It’s not just about quantity; it’s about quality and making meaningful connections. Right now, hiring managers prefer referrals because they come with built-in credibility. It saves them time and allows for evidence-based hiring. Highlighting why you’d be an asset to the team makes it easier for your contact to vouch for you.

2. Strategy #2: Strategically Job Search

In a competitive job market, simply applying isn’t enough. Studies show that job applications alone have a slim success rate. What works instead? As mentioned in #1 - Referrals! Your network can be the key to landing a job, so reaching out and making personal connections is crucial.

• Do Your Homework: Research the company and familiarize yourself with its mission, values, and products. Hiring managers are far more likely to notice candidates who show genuine interest.
• Personalize Your Approach: Start your outreach by discussing your connection—whether it’s a mutual friend, an industry event, or something specific that ties you to the company.
• Show Enthusiasm for the Company: Once you’ve established the connection, share what excites you about the company. Good hires attract other good hires, so make a compelling case for why you’re a strong fit and how you could contribute.

3. Strategy #3: Video Market Yourself

With so many applicants, it’s hard to stand out through a resume alone. Using tools like the McCoy App can be a game-changer. This platform lets you share video introductions, showcasing your personality, professionalism, and enthusiasm.

• Record a Short Intro Video: Use the app to share why you’re excited about the role, what makes you a strong fit, and why this company aligns with your goals.
• Instant Notifications: The McCoy app notifies you when someone views your video, giving you insight into the hiring process and showing interest in real time.
• Get a Head Start: Video lets you skip the initial “getting-to-know-you” phase and show off your strengths immediately, which is increasingly appealing to hiring managers.

4. Strategy #4: Join Project-Based Job Communities

If finding a full-time role has been challenging, project-based work is a fantastic option to gain experience and get your foot in the door.

• Explore Catalant: This high-level platform matches professionals with short-term projects, letting you build skills and expand your resume without committing to a full-time role.
• Look into #WorkSchoolHours and 5-Hour Club: Companies like the UK-based 5-Hour Jobs cater specifically to moms, offering roles that fit around school schedules. The #WorkSchoolHours movement, led by Ellen Joan Ford, is dedicated to helping parents find flexible roles that respect family time.

5. Strategy #5: Consider Entrepreneurship

Although we’ve been taught that being an employee is the safer financial path, a 2022 JP Morgan report says that the median self-employed household has a net worth more than four times greater than the median worker. Counterintuitively, launching a business can yield greater financial stability than working for an employer. But many are still scared to start their own thing or capitalize on a great idea. One fact that inspires me is that females own 44% of today’s businesses and that women-led businesses employ 9.4M workers and generate $1.9T in revenues annually. 

You can also get a piece of this pie with your next great idea! Don’t be scared to monetize your next great idea and carve a profitable career path on a road that might seem scary. Whether it’s launching a small online store, offering freelance services, or turning a hobby into income, start by setting aside a little time each day to plan and research your idea. Tap into resources like free online courses, local small business groups, or even micro-grants available to women entrepreneurs to help you get started with confidence. Then, you truly have the flexibility to work whenever or however you want.

Finding Legit Work-From-Home Jobs for Moms 

Finding legitimate, flexible work-from-home opportunities may require more creativity and networking in today’s market, but these strategies can give you an edge. Start with your network, make it personal, consider video to stand out, and look for project-based work as a way to build experience. We love following career coaches like JT O’Donnell at Work It Daily (on Instagram @j.t.odonnell, TikTok, and LinkedIn), where we found many of these tips for inspiration. With the right approach, you can navigate the competitive landscape and find a role that fits your life and goals. Our latest episodes on harnessing your superpowers, lighting a new path, and persevering should help spark new ideas, too.

by Alicia

Simple Self-Care Practices for Busy Parents That Make a Big Difference

Let’s be real for a second: self-care can feel like a luxury. When you’re juggling diaper changes, homework help, and trying to keep up with the never-ending to-do list, taking a moment to breathe (let alone meditate) can seem laughably impossible. But here’s the thing: self-care doesn’t have to mean taking an entire day off or booking a retreat. In fact, even tiny shifts can make a huge difference. So, for all my busy parents out there, here are some quick, practical self-care practices that fit into your life.

Self-care ideas to make a part of your busy schedule

1. Morning Mindfulness: Starting the Day with You

You know that feeling when you wake up and immediately hit the ground running? Kids are asking for breakfast, and emails are piling up. It's the morning chaos. But what if you took just a few minutes for yourself before all that?

I’m talking about a simple morning ritual: deep breaths, a moment of quiet, and a quick check-in with you. A fantastic resource for this is the Nested Institute, which offers guided mindfulness practices perfect for busy parents. Think of it as a mini-meditation retreat from the comfort of your bed (or wherever you manage to carve out a corner of calm). Just five minutes to gather yourself, and boom—you're already winning the day.

2. Creative Outlets: Feed Your Soul

We tend to let our creative hobbies slide as adults, but it’s time to bring them back. Creative expression isn’t just for the kids’ arts-and-crafts hour—it’s for you, too! Whether it’s doodling, painting, or a bit of poetry, feeding your creative side can feel refreshingly therapeutic.

For a gentle, inspiring approach, check out Jenn Wert’s resources. Jenn’s programs and workshops encourage creativity and self-discovery, guiding you to tap into that inner spark. A little creativity goes a long way in keeping you grounded, so grab those colored pencils and let yourself play.

3. Mini Workouts That Pack a Punch

Hear me out: you don’t need an hour to get a good workout. In fact, a quick, high-energy 5-minute movement session can be exactly what your body and mind crave. Whether it’s a mini strength circuit or a burst of cardio, these “pocket workouts” can leave you feeling surprisingly refreshed (and no, you don’t have to change out of your pajamas!).

Lift Like a Mother has workout programs designed for moms looking to get strong and stay fit without a huge time commitment. These workouts are perfect for squeezing in some fitness between school drop-offs and snack prep. Five minutes? You’ve got that.

4.  Introduce Low-Key Meditation and Visualization

Creativity flourishes in active play but also in moments of calm. In the evenings, I love practicing simple meditation techniques with my kids, like autogenics (a form of relaxation using calming phrases) and visualization. A wonderful resource to introduce this is Brain Vacation: A Guide to Meditation from the Big World of Little Dude series. This book helps young children playfully explore relaxation and focus techniques, making it easy for parents to engage their kids in mindfulness practices. Exercises like picturing peaceful scenes or visualizing success can help kids unlock the power of their minds, promoting calm and mental resilience when life gets tough. For more tools to support these practices, Big World of Little Dude offers additional resources for parents, making it easy to foster emotional well-being at home.

5. Capture the Moments: Journaling Your Journey

Have you ever had a million thoughts but zero time to process them? That’s where journaling comes in. Taking even a few minutes to jot down your thoughts, dreams, or even random musings can do wonders for clearing the mental clutter. For a journaling experience that feels both meaningful and manageable, Memorize Your Life offers a unique approach to documenting your journey. It’s all about capturing those precious moments and reflections in a way that feels natural. It’s not about filling pages—just capturing you, one small moment at a time.

6. Seek Connection and Support

Let’s face it: sometimes, the best self-care is knowing you’re not alone. There’s power in finding community—whether a quick text with a friend or a deeper connection with a group that understands what you’re going through. Enter Polina Todisco, whose workshops and groups offer support and community for parents seeking a little extra help along the way. These aren’t just parenting pep talks; they’re a chance to be heard, supported, and inspired by others in the same boat.

Final Thoughts: Parenting yourself with self-care for moms and dads

Self-care doesn’t have to be complicated or require hours of free time. Small, intentional moments—whether a quick workout, a soothing tea, or a supportive community—can help you feel recharged, connected, and ready to tackle anything that comes your way.

So here’s the challenge: pick one of these practices and try it out this week. Let it be simple. Let it fit into your day. And remember: taking care of you is taking care of everyone else, too. Because when you’re feeling good, you’re unstoppable! 

This article was written by Cara Zelas in collaboration with World of Little Dude—Helping raise kind, confident, and emotionally healthy kids.

by Alicia

Living with Endometriosis: My Journey to Diagnosis

For years, I brushed off monthly discomfort, assuming it was just part of life as a woman. Doctors had conditioned me to accept it. I repeatedly sought help, saying my periods were unbearable, but the response was always, “That’s normal for a woman your age.”

However, after my third child and a renewed focus on my health, I started questioning if my pain was normal at all. Each month, I struggled with intense agony, needing excessive pain relief, and found myself thinking I’d rather endure childbirth again than experience what was happening every few weeks. This couldn’t be “normal.”

When the pain became constant and intolerable, it was finally time to dig deeper.

Understanding the Signs of Endometriosis

The Pain I Couldn’t Ignore

It started with painful periods, which I initially attributed to postpartum changes or even perimenopause. But as the pain worsened, I decided to try an IUD to manage it—a choice I quickly regretted. Within a few months, I felt torn apart from the inside, and my doctor recommended I wait a week for a sonogram. I declined and had the IUD removed immediately. Though the sonogram showed nothing, the pain subsided, leaving me frustrated and without answers for the agony I knew would return.

“It’s All in Your Head”

Months passed with no diagnosis, and the pain affected my marriage, mental health, and ability to parent. After a stressful home remodel, convinced I had an infection, I went back to my doctor. During a pelvic exam, the pain was so severe that my doctor ordered a hysterosonogram—a thorough but painful procedure. The test revealed a polyp, considered common for “women my age.”

When my doctor suggested removing the polyp and trying another IUD, I reached my breaking point. I was done with solutions that didn’t work. I needed a new approach.

That was when things shifted. After a closer examination, my doctor mentioned something unexpected—she suspected endometriosis.

Connecting the Dots

Endometriosis? I’d heard the term in passing but never thought it applied to me. I had three beautiful children, and my fertility had not been affected—unlike the common perception of endometriosis as a condition that impacts fertility.

Finally, I saw the renowned endometriosis specialist, Dr. Camran Nezhat, who is the inventor and pioneer of modern minimally invasive and robotic surgery, who told me, “This pain is not in your head.” For the first time, I felt hopeful. I took the free Nezhat Endometriosis Risk Advisor online endometriosis quiz and scored an 85–90% match. Dr. Nezhat confirmed that surgery was a favorable option, as it would help with my pain and address other health concerns.

Endometriosis Awareness 

As we traveled through Australia before my surgery, I noticed endometriosis awareness campaigns everywhere. This is after an awareness campaign in March every year by www.Endomarch.org. I learned that doctors like Dr. Jason Abbott are helping elevate awareness about endometriosis there, reminding me that my pain wasn’t “normal.” Some of the statistics shared included:

• Endometriosis affects roughly 10% (190 million) of reproductive-age women and girls globally. (Source: WHO)
• Endometriosis affects 1.5 million women—a similar number to those affected by diabetes. (Source: UK.Org)
• Average diagnosis of endometriosis takes an average of 7 years (Source: University of York)

What Exactly Is Endometriosis?

Endometriosis is a chronic condition in which tissue similar to the lining of the uterus (but not actual endometrium) grows outside the uterus. This tissue can spread to the ovaries, fallopian tubes, outer surface of the uterus, and other areas like the abdominal cavity, bladder, or colon, leading to severe pain, inflammation, and scar tissue formation. Unlike typical uterine lining that sheds during menstruation, this tissue has no exit route, causing painful adhesions and cysts.

Dr. Nezhat explained that even minimal amounts of this tissue can cause significant pain and infertility, though the severity and symptoms vary widely among individuals.

Though there’s no cure for endometriosis, treatments like hormonal therapy, pain management, and surgery can help manage symptoms. Early diagnosis and intervention are essential for quality of life and fertility preservation.

Taking Action Against Endometriosis Later in Life

Scheduling surgery felt like reclaiming control over my health. The diagnosis brought relief, clarity, and empowerment. My surgery uncovered endometriosis on my colon, back, and bladder. Dr. Nezhat reassured me that my pain wasn’t “in my head.”

In addition to excising the endometriosis, my appendix and fallopian tubes were removed to reduce cancer risks. I also underwent an endometrial ablation to manage future pain and bleeding.

My Endometriosis Prognosis Now

This journey is ongoing. I’m learning what works best for my body and prioritizing my well-being. I’ll have annual check-ups to monitor my pain and symptoms. Endometriosis may have been an invisible struggle, but I won’t stay silent any longer. To any woman reading this: trust your body, advocate for your health, and don’t let anyone diminish your pain. You deserve answers and relief.

Resources for Support and Information

For anyone seeking more information or support, resources like EndoMarch and AGCES offer valuable insights on endometriosis and are committed to raising awareness and supporting those affected. Remember, even a minimal amount of endometriosis can cause pain and infertility, and no one should endure this alone.

by Alicia

20-Min On-the-Go Busy Mom Workout: My Favorite Moves to Stay Lean and Strong

Finding time to squeeze in a workout can feel like a luxury for a busy mom. Between juggling work, family, and everything in between, carving out even 20 minutes for myself is a challenge—but it's a priority I make for my health and sanity. Over time, I’ve discovered a few favorite exercises that can be done anywhere, whether I’m at home or on the go. These moves are quick, efficient, and perfect for keeping lean and strong, even with a packed schedule.

My Workout For Busy Moms

Here’s my go-to 20-minute workout, combining strength, cardio, and core for a full-body burn that doesn’t require much equipment or space. All you need is yourself, a set of sliders (or towels!), and a resistance band for added intensity.

At-Home Workout For Moms

Warm-Up for Busy Mom Workout Routine (2-3 Minutes)

It's important to get your muscles warm and ready for action before diving in. Start with a light cardio warm-up to get the blood flowing.

• Jumping Jacks or High Knees for 1 minute: I have a mini-trampoline that makes a warm-up so fun and easy
• Arm Circles (both forward and backward) for 30 seconds
• Hip Circles and Torso Twists for mobility, 30 seconds each

Core Burn for Mom Workouts (4 Minutes)

Kick off with some core-focused moves to fire up your abs.

1. Bicycle Crunches – 1 Minute  

Lie on your back with hands behind your head. Alternate bringing opposite elbow to knee, extending the other leg straight. Focus on keeping your core tight and back flat on the ground.

2. Alternating Scissor Leg Crunches – 1 Minute  

Stay on your back and raise both legs straight up. Lower one leg down toward the floor while reaching your opposite hand toward the lifted leg. Alternate sides for a deep core burn.

3. Oblique Dips – 1 Minute (30 seconds per side)  

Get into a side plank position with one forearm on the ground and your feet stacked. Lower your hips toward the ground and raise them back up, targeting your obliques. Switch sides halfway through.

4. Glute Bridge March – 1 Minute  

Lie on your back with your feet planted on the ground, hip-width apart. Press through your heels to lift your hips into a bridge. Alternate lifting one knee at a time toward your chest while keeping your hips stable.

Busy Mom Workout Lower Body Blast (6 Minutes)

Next, we hit the legs with exercises that build strength and tone while also getting the heart rate up.

5. Squat Jumps – 1 Minute  

Stand with feet shoulder-width apart. Lower into a squat and then explode upward into a jump, landing softly back into a squat. This plyometric move gets your legs burning and adds a cardio burst. I typically try to get to 20 reps if I can.

6. Crab Walks – 1 Minute  

Get into a squat position and stay low. Step to the side with one leg, then follow with the other leg. I like using an elastic band on my thigh to add resistance while I do these and do 15-20 steps per side. 

7. Bulgarian Split Squats – 1 Minute (30 seconds per leg)  

Place one foot on a chair or elevated surface behind you, with your front foot firmly planted. Lower into a lunge, keeping your front knee behind your toes. This move works the quads, glutes, and hamstrings while improving balance.

8. Clam Shells (with band) – 1 Minute (30 seconds per side)  

Lie on your side with your knees bent and a resistance band around your thighs. Keep your feet together as you open and close your top knee, squeezing your glutes with each rep. This move targets the hips and outer thighs and also works great with an elastic band on the thighs. I try to bring these and sliders for lunges on most trips I take.

9. Lunges (with sliders) – 2 Minutes  

Stand with one foot on a slider (or a towel if you’re on a hard surface). Slide your foot backward into a reverse lunge and return to standing. This adds an element of stability and control to a traditional lunge, engaging more muscles.

Upper Body & Full Body Combo Exercise for Moms (4 Minutes)

We’ll work the arms and full body to balance things out with these moves.

10. Tri Dips – 1 Minute  

Use a chair or low surface to perform triceps dips. Lower yourself by bending your elbows, keeping them close to your body, and press back up. This move targets the back of the arms.

11. Skaters – 1 Minute  

Hop from side to side, landing on one leg and bringing the opposite foot behind you like a speed skater. This move works the legs and improves lateral strength while boosting your cardio.

12. Calf Raises – 1 Minute  

Stand with feet hip-width apart. Raise up onto your toes, squeezing your calves at the top, and slowly lower down. This simple yet effective move builds calf strength and definition.

13. Single-Leg Box Squats – 1 Minute (30 seconds per leg)  

Find a sturdy surface (like a chair or bench) and stand in front of it. Perform a single-leg squat by sitting back on the surface and then pushing back up to stand using only one leg. This move is great for the quads and glutes.

Busy Momma Cool Down (2-3 Minutes)

Finish your workout with a well-deserved cooldown and stretch.

• Hamstring Stretch: Stretch one leg forward, keeping it straight, and lean into the stretch to feel it in the back of your thigh.

• Quad Stretch: Pull one foot toward your glutes, keeping your knees together, and feel the stretch in your thigh.

• Cat-Cow Stretch: On your hands and knees, alternate between arching your back upward (cat) and dropping your belly down (cow) to stretch the spine and improve mobility.

Why I Love This Workout Routine for Moms

This workout is perfect for busy moms who want to stay lean, strong and energized. It packs a full-body workout into just 20 minutes and can be done anywhere—whether at home, in a hotel room, or at the park while the kids play. 

By incorporating these efficient, effective exercises, you’ll feel the burn, build strength, and keep your fitness goals on track, no matter how busy life gets! I found this article on Women’s Health Mag to be so helpful and inspired some of these moves: 17 Butt Exercises At Home For Strong, Toned Glutes, Per Trainers.

by Alicia