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

Unlocking Longevity: How Our Ovaries—and Whales—Might Hold the Key to Longer, Healthier Lives

It’s been a drumbeat in the headlines lately: Menopause. Is it a moment or a movement? I’m not sure yet, but I do know that as a woman at 42, the research and options for most symptoms are abysmal. It impacts our quality of life, though longevity is all the craze. As I planned for another spin on the topic, our last menopause episode being the most popular in the past year of the launch of MomShine, I thought to myself: What are we missing in this natural process of life that hasn’t already been talked about?

As a woman in my 40s who has finally figured out how to abide by most well-being rules to feel your best (i.e., increasing activity levels, lowering stress, building muscle, minimizing toxins), was I still on a path to not feeling healthy? Could the key to longevity and a higher quality of life be in tandem and reside in an often-overlooked body part—our ovaries? New research suggests that the health of our ovaries not only governs our reproductive abilities but could also play a crucial role in how well we age. Imagine that. I hadn’t given my ovaries that much thought besides cursing them monthly and thanking them for my three beautiful angels. 

But science is revealing that these organs are more than just the bearers of future generations. Emerging studies, such as one highlighted by the National Library of Medicine, show that reproductive factors, notably fertility and fecundity (*the ability to produce an abundance of offspring), are significantly associated with increased female lifespan. The concept is simple yet powerful: by understanding how our ovaries function and change as we age, we might be able to enhance our quality of life and longevity.

A Rare Mammalian Phenomenon: Menopause and Its Impact

Human females are part of a very exclusive group in the animal kingdom—one of the few species that experience menopause. Whales, especially the Bowhead whale, share this trait. These majestic mammals live upwards of 250 years, and research is pointing to their ovarian health as a significant factor in their extraordinary lifespan—maturing sexually at around 10 to 15 years of age and remaining reproductively active past 100 years of age. 

What makes the Bowhead whale’s reproductive system so unique? It appears that they’ve evolved their ovaries to remain functional for a much longer portion of their lives compared to humans. In contrast, women lose most of their ovarian function by age 51, with the onset of menopause on average.

Could there be lessons in this for us? Dr. Deena Emera, an evolutionary geneticist, is leading groundbreaking research into how studying the ovaries of whales might offer insights into delaying menopause or maintaining ovarian function for longer quality of life in humans. Her work focuses on the Bowhead whale, which has found ways to sustain its ovaries. This finding has opened up a world of possibilities for advancing women’s health.

Extending Menopause: A New Horizon in Women’s Health

As scientists like Dr. Emera dive deeper into ovarian research, there is a growing movement in science to explore how delaying menopause might revolutionize women's health outcomes. Dr. David Sinclair, a Harvard professor of genetics, is pushing the boundaries of aging science. His research into epigenetic reprogramming—where cells are essentially "rebooted"—could pave the way for rejuvenating aging tissues, including ovaries. Dr. Sinclair and his team believe they can reverse aging by restoring lost cellular information.

This is exciting news for women everywhere, offering the promise of better health and more vibrant lives as we age. Not only could delaying menopause give women more flexibility with fertility, but it could also improve the quality of life by reducing age-related ailments. Initiatives like the Global Consortium for Reproductive Longevity and Equality are already funding research to make these breakthroughs a reality.

Why It Matters Now

Women have been suffering age-related illnesses at higher rates than their male counterparts. A few of those rising statistics that I’ve learned through my interviews and research include:

• The lifetime risk of Alzheimer's disease is higher for women than men, and women are about twice as likely to have Alzheimer's than men.
• The majority of 10 million people in the US with osteoporosis are female; only 1 in 5 of all cases are male.
• According to the American Lung Association, “Lung cancer diagnoses have risen a startling 84% among women over the past 42 years while dropping 36% among men over the same period.”

Women, on average, live longer than men (*nearly six years longer on average), making an increase in certain diseases more likely. But could there also be a correlation between the drop in hormones and the deterioration of many of these health conditions that we feel first-hand? 

After all, estrogen is a primary mover in women's bodies, with receptors in our gut, brain, and many other places—I learned from Claudia Levine, Founder of Pausology, in our recent episode and on her 3-hour course and program dedicated to helping women understand the basics as they enter into menopause. It’s no wonder women are evaluating hormone replacement therapies and other options to see if we can curb these alarming odds of health risks as we age and are in a plight to live our best lives.

What Can You Do to Boost Ovarian Health?

While the science of delaying menopause is still emerging, there are steps women can take today to prioritize their ovarian health. Keys include maintaining a balanced diet, staying active, and regularly consulting with a healthcare provider about reproductive health. Working with a physician who understands the intricacies of ovarian aging can make all the difference.

As we await further advancements in longevity research, staying informed and proactive about ovarian health is vital to ensuring that women can live longer and thrive through every phase of life. It’s also important to push our healthcare system to partner with women more and support more research. 

The next frontier in longevity may be closer than we think, and it could start with understanding—and protecting—our ovaries.

*This article was inspired by a recent MomShine podcast episode featuring experts like Dr. Claudia Levine and evolutionary geneticist Dr. Deena Emera—the episode will launch on October 18th, for World Menopause Day.

by Alicia

The Mompreneur Playbook: How Annabelle DeGrazio Went from Lawyer to Building a Million-Dollar Celeb-Loved Candle Company

Annabelle DeGrazio didn’t just build a business—she started with a mission to make people happy and bring back the art of thoughtful gift-giving. Her candle company, now loved by celebrities and featured in glossy magazines, started with a clear vision, passion, and thoughtful steps. And, of course, there are challenges along the way. For moms with dreams of starting a business and capitalizing on their next big idea, here’s how Annabelle’s journey can serve as a blueprint for success.

Step 1: Make Your Main Goal Top of Mind 

Annabelle prioritized creating a luxury candle brand that offered something unique to the market. Her goal wasn’t just to make candles; she wanted her products to evoke feelings of luxury and comfort. Before starting your business, define your goal—whether it’s creating a product that’s high-quality, accessible, or niche—and let that guide every decision you make. Keeping your main objective front and center will help ensure your brand remains true to its core mission all along the way.

Step 2: Get Proof of Concept Before Launching 

Annabelle didn’t dive in without testing the waters first. She sought feedback from her network and tested her candle concepts at small events to gauge interest and refine the product. Before getting started, she even went to tradeshows with her prototype to test laser-engravers. Proof of concept is essential—it gives you the confidence that your idea resonates with your target audience before investing significant resources. Whether it’s running a small batch or starting with pre-orders, make sure your concept has legs before scaling it up.

Step 3: Build a Sustainable, Eco-Conscious Company 

From the beginning, Annabelle considered her business's environmental impact. She chose sustainable ingredients and eco-friendly packaging and worked with manufacturers who shared her values. Today’s customers, especially celebrities and influencers, are drawn to brands aligning with their sustainability commitment. A McKinsey stat shows that 63% of all consumers surveyed consider a brand’s promotion of sustainability an important purchasing factor for products. Consider how your product can be made with the environment in mind and how to highlight that to your audience.

Step 4: Put Your Unique Spin on Your Product 

The candle industry is saturated and a $3.5 billion industry. But Annabelle set herself apart by adding a unique twist—luxury fragrances inspired by nature, wrapped in minimalist yet elegant packaging. She found a way to express her vision through her products, which made them instantly recognizable. Ask yourself: How can you make your product stand out? Whether in design, materials, or branding, your personal touch will make it memorable.

Bonus Tip: Add Community or Personalization 

Annabelle’s brand doesn’t just sell candles—it sells an experience. She invites her customers into a community where they can personalize their purchases or connect over shared values, like sustainability or self-care. She encourages brands to think outside the box when personalizing products for their customers. For one large hospital, she even helped them personalize the tops of the candles for patients. 

Consider how you can foster community and inspire your base through a thoughtful product. That interaction with businesses and consumers alike is key to her business, and personalization sets her company apart from the rest to connect customers with her brand.

Step 5: Reach Out to Influencers in a Cost-Effective Way 

Annabelle’s candles caught the attention of influencers, but she didn’t blow her budget on big celebrity endorsements right away. Instead, she leveraged micro-influencers and offered her products as gifts in exchange for posts and reviews to their like-minded audience. This built buzz around her brand and got her candles into the hands of some of the biggest names in Hollywood. Find influencers who align with your brand’s values and reach out in ways that won’t break the bank.

Step 6: Start Small and Scale Up 

Annabelle didn’t try to become a global brand overnight. She started with small batches, refined her product, and scaled her business as demand grew. By starting small, she could stay focused on her original goal while being nimble enough to adjust. As your business grows, always keep your main goal in mind and make thoughtful, measured decisions that will allow you to scale effectively. She still leverages her background as a lawyer to make intelligent business decisions in hiring and employee culture as she scales.

Final Thoughts: How Annabelle DeGrazio’s Entrepreneurial Steps Can Apply to You

Annabelle DeGrazio’s journey is inspiring. Following these steps, you can create a business that aligns with your values, captures your passion, and grows with intention.

Subscribe to listen to the full episode on Thursday, 10/3, and for more of Annabelle’s top tips and tricks for mompreneurs to scale strong businesses.

by Alicia