bloom bloom bloom
ALOCAL’SGUIDEFORSELFCARE
PERSPIRE SAUNA STUDIO
EXPERIENCE
hey, mama! A LETTER FROM THE CHIEF CURATOR
Self care is more than going to the grocery store alone, or getting a shower
It’s filling your own cup so you can pour into your family
We’re firm believers that self care is best when it’s focused on mamas feeling their best: physically, mentally and emotionally
Some of us are looking to say yes to less
Some of us are looking to gain muscle mass
Some of us are looking to recover from past traumas in a healthy way
Some of us are looking to feel more confident without makeup
If this is the year you’re looking to make changes to your health, both physical, mental and emotional,
We’ve scoured the East Valley for the most supportive gyms, coaches, and businesses for moms
Between all of us here at EVM, we’ve tried a lot of self care options, and we developed this guide for the best ones that guarantee you to feel welcomed, encouraged, and inspired to be well, and we think you’ll probably find a new friend or two along the way
xo,
Amy J McConnell, APR East Valley Moms Chief Curator
photo credit: Kate Mae Photography
Our writing team of 18 local moms has put together this resource to help you find all the comforts of community that make
a little easier
East Valley Moms writing team is comprised of local moms
Contributor Lindsey, mom of 2, lives in Mesa, AZ
Contributor Kristen, mom of 2, lives in Mesa, AZ
photo credit: Kate Mae Photography
Amy McConnell
Amy spent 10+ years in the corporate PR agency world before having her son and becoming owner + chief curator of East Valley Moms
As a mom, she prefers art projects to building train sets, is currently exploring homeschooling options and finding how much easier it is to parent outside in nature than inside four walls
Amy’s favorite parenting resources include Read Aloud Revival, Poetry Tea Time and the MomCo.
this issue's writing team
Megan Lankford
Megan is originally from North Florida, but has called the East Valley her home since 2009.
This year Megan left her job as an accountant to stay home with her boys. She serves on the Steering Committee for a local MomCo (formally known as MOPS) group and leads a small group Bible study at her house.
Kira Henning
Kira is a busy working mama of 4 (3 chicks and a baby boy) and lives in NE Mesa. She and her husband are high school sweethearts and moved to Arizona from the Midwest.
East Valley Moms is a hyperlocal, digital media platform to connect local parents with local resources and storytelling to inspire a more connected, joyful parenting journey across Mesa, Gilbert, Tempe, Chandler, Apache Junction and Queen Creek.
photo credit: Kate Mae Photography
Motherhood Meets ADHD
How I Learned to Work With My Brain
WRITTEN BY JACKIE KELLEY MOM OF 2 LIVES IN GILBERT
Hi, I’m Jackie and I have ADHD. Not the cute ADHD that means I sometimes get distracted in the middle of conversations No, I’ve got the ADHD that makes it feel like there is an army of small men inside of my head screaming at the top of their lungs
Pair that with the two actual tiny men that live in my house and things can get a little overwhelming
My Adult Diagnosis ADHD story
The thought of having ADHD truly didn’t cross my mind until my second baby was about a year old Having babies always seemed so much harder for me than it did for everyone else and I always just assumed it was due to my inabilities as a parent. I was disorganized, I was frazzled, I was overly emotional, I was too sensitive, I was angry, I was messy, I was easily distracted, I was unsettled. It was my own fault and I clearly hadn’t been cut out for motherhood
After 5 years of living in one big parenting nightmare, I started to do my own research and everything in my life started to kick into place Everything suddenly made sense
I asked my psychiatrist, got tested, and it turned out that I had severe ADHD that had gone misdiagnosed as Generalized Anxiety and Panic Disorder my entire life Surprise!
From that moment on, I started working with my beautiful brain instead of against it I won’t say that it’s been entirely smooth sailing but my diagnosis has opened so many doors and has allowed me to achieve more than I ever could have imagined.
Meet Women’s Health
Inovations of Arizona
WHI is a licensed outpatient treatment center specializing in the mental health needs in pregnancy, postpartum and parenting. All their therapists are trained by Postpartum Support International with their Executive Director serving as a national trainer with PSI. They offer individual, group and couples counseling. WHI also supports your parenting needs specializing in young children birth to 6.
How ADHD affects me as a mother
Even for the most neurotypical person, motherhood is one big sensory nightmare with all the smells, sounds, sights, etc. it is a constant crush of information. So having a brain that pays attention to every iota of information around it can be debilitating.
So how can a mother cope? Here’s what I do:
Avoid overstimulating situations like birthday parties at a trampoline park.
Bring my Loop earplugs everywhere
Have stim magnets or a fidget in my bag at all times
Following ADHD and neurodivergent content creators
Make lists constantly and have a paper calendar on my wall where I can see it
Set timers so I don’t lose track of time and forget to pick up my kid from school
Under-committing
Setting boundaries with my kids around sounds, touches, etc
A gentle rem begins with self-care realizing that mother with living with cons anguish. Sometimes th neurotransmitters c when our bodie @paperflowerpsy
Being open and honest with my friends about my struggles
You’re Doing Great, Mama
Just because some things are harder for you, does not mean that you are a bad mom.
Be kind to yourself. Your brain is different. It can do magical things.
If you are a mama with ADHD or you have a kiddo with ADHD and want to chat, find me on Instagram @stayathomejackie and send me a message.
ABOUT THE WRITER
@stayathomejackie
Jackieisastayathomemama totwoamazingboysandhas livedinGilbert,AZforthepast yearsaftergrowinguponthe EastCoast.
Withhershorthairandbig earrings,she’soneofthe quirkiestgalsyou’llevermeet.
Shehasmadeahobbyof pickingupnewhobbiesandher currentpursuitsincludehot yoga,children’sbookwriting, andprofessionalpizzatasting.
just for mom
fitness classes that support moms
fit body boot camp
From contributor Megan (mom of 3): At Fit Body, they offer a welcoming, judgment-free environment.
For moms, their unique 30-minute boot camp workouts are efficient and effective, combining HIIT, strength training, and cardio to suit all fitness levels This approach is backed by research showing that HIIT and comprehensive fitness programs lead to better health outcomes and higher client satisfaction
Kids welcome at all 8 East Valley locations, and family workout days, as well as social outings are offered regularly Mention East Valley Moms for a FREE 2 week trial
@fitbody Az on instagram
From contributor Cara (mom of 2): I found something in that barre class that I didn’t find anywhere else: understanding Barr3 met me where I was I was encouraged to modify movements to fit my needs, not shamed I was told to takes breaks and “come back stronger” instead of feeling guilty for needing to catch my breath
Drop in classes and monthly passes available classes offered seven days a week and childcare onsite is available @barr3chandlergilbert on instagram
bouldering project
Arizona Bouldering Project offers a space for every need: expansive, world-class climbing walls; yoga and fitness studios; open functional fitness space with weights and cardio; co-working and social spaces for when you want to plug in or hang out, plus incredible kids programming and camps
From Amy (mom of 1): I’ve never rock climbed, yet this space is so much more than a climbing gym and I just keep coming back to them; worth the drive.
Raising Strong Daughters in a World Obsessed with Looks physical fitness
How One Mom Is Breaking the Cycle of Diet Culture and Redefining What ‘Healthy’ Means for the Next Generation
WRITTEN BY KIRA HENNING MOM OF 4, LIVES IN MESA
It is a unique world to be a teenage girl in today. It is perhaps even more unique to be the parent of a teenage girl in the world today. I try to imagine my teen years in our current landscape and I shudder thinking about how different things would have been.
Growing up in the 80s, I was always aware of the “diet culture” around me. Maybe I didn’t have a name for it, but I saw the magazine covers, low-fat everything in the grocery store, and heard about being “skinny” or “toned” in all of the popular TV shows.
I did a grapefruit diet in 6th grade… I probably weighed 90 lbs at the time. And in my life, I have done more fad health trends than I care to admit - South Beach, Atkins, Vegan, Paleo, Macros and probably others I am now forgetting.
And then I turned 30 and there was a switch within me that no longer cared about being skinny but wanting to be healthy.
And then later, strong. I worked out not as a punishment to my body for the foods that I ate but as a way to feel good, have more energy, and feel athletic again as an adult.
I was also now raising three young daughters. And because of that, I became hyper aware of how I was talking about and respecting my body. I could not imagine one of my girls skipping out on a treat because they felt they needed to be smaller. Or viewing a workout as necessary instead of ancillary.
Now ten years later, my three young daughters are 14, 11, and 9. Social media is far more present than it was the decade before. And my quest to demonstrate a healthy relationship with food and exercise has grown stronger.
When my oldest daughter was struggling to achieve a goal in cheerleading (tumbling when you are 5’6 at 13 can cause that), we suggested weightlifting.
She was already doing it at school in place of PE, so my husband worked with her multiple times a week in our garage gym
She got stronger and she noticed she got stronger She started to ask what things she should be eating to fuel her workouts and recover after
Her tumbling improved and she was excited to see the direct correlation of that effort and an accomplished goal. This is the relationship I hoped my kids would have with health. That it can have a purpose other than weight loss
We do not use words like “thin” or “big” when referring to our health If I am tracking my food I make sure to explain that I am doing so to ensure I get enough protein and nutrients to support the movement I am asking of my body daily.
And I try my best to weed out any noise that would make them feel like their value is tied to the way the look Which is honestly the hardest part We can control what goes on in our home, but there is still that ever present influence from the outside world
We have come a long way since the 80s, but there is still a lot to be said for truly advancing a healthy mindset around what “fit” means The more that we can have these conversations with our kids and lead by example, hopefully that translates to even better outcomes for the next generation.
Kiraisabusyworkingmamaof 4(3chicksandalittleguy)and livesinNEMesa.Sheandher husbandarehighschool sweetheartsandmovedto ArizonafromtheMidwest almost10yearsagonow.
Kiralikesagoodproject,iced coffee,CrossFitandYoga,gin, andMarshmallowDreamBars. Shedislikestheschoolpickup line,emptyingthedishwasher, andmomshaming.
Stroller Breakfast: How Morning Walks Became Our Favorite Start to the Day
In an effort to keep up with walking and beat the heat year rounds a young mom a few years ago, I started going for walks immediately when my son woke up in the morning My son usually wakes up between 6 and 6:30am. I get him out of the crib, and in his jammies and all, we head straight for the stroller.
Walking before 7am usually guarantees better temps than waiting until after breakfast I try to keep a brisk enough pace to get my heart pumping, and I can usually do a 3-mile loop in my neighborhood in under an hour.
To keep my son from going bananas in the stroller for that long, I’ve started just giving him breakfast in there right on stroller tray This has been very successful for us thus far, but I have learned a thing or two along the way and I wanted to share my favorite on-the-go-stroller breakfasts for the kids.
Here’s our favorite breakfasts on the stroller tray, to give you some inspiration to try this hack yourself! Truly the only food I’ve learned just doesn’t work in the stroller are hard boiled eggs--the yolk is too crumbly and just ends up falling apart before my son can eat it and makes a huge mess.
We started stroller breakfasts as soon as my son could hold his own bottle, and at nearly four years old, we’re still going strong!
WRITTEN BY MEGAN LANKFORD MOM OF 3, LIVES IN MESA
proud of the skin i’m in
Not talked about: bariatric surgery as a mom
WRITTEN BY CARA LESPRON MOM OF 2, LIVES IN SCOTTSDALE
I’ve also struggled with my weight for as long as I can remember I remember sitting at the dinner table in my childhood home and feeling bad about my tummy hanging over my pants. I only lived in that home until I was 9 It’s been a lifelong battle for me
In fact, I didn’t reach a “healthy weight” until recently at 32 years old.
In November 2019, I made the decision to have bariatric surgery It was the only solution to a debilitating brain disease and an opportunity to get a handle on my weight I had no way of knowing it would light a spark in me that I didn’t know was there.
I became an exercise lover
Barre met me where I was. I was encouraged to modify movements to fit my needs, not shamed. I was told to take breaks and “come back stronger” instead of feeling guilty for needing to catch my breath.
My body is forever changed Yes, I had major surgery that prompted a significant weight loss, but I put in the work to show up and workout I think a common misconception about weight loss surgery is that the weight just comes off In a sense, it does, but after a period of time your body adjusts to your new way of eating and if the necessary lifestyle changes aren’t made, you will regain.
And that scares me
It’s a good fear, though It keeps me accountable and moving forward It helps me make better decisions when it comes to food It gets me out of bed and to those 6AM barre classes I’ve come to love so much
Surgery has helped me, but it’s just a tool. A tool I’m forever thankful for. It saved my life.
Barre has also taught me to make my mental well-being a priority. I didn’t realize how depressed I was until I became a little more selfaware and began to fill my cup first
I designate time for myself almost everyday to get my mind right, move my body and surround myself with like-minded people who encourage me to take deep breaths and be more intentional in my movements.
This has not only made me physically stronger, but mentally as well I’ve realized who and what I want in my life I’ve taken control and there’s no better feeling after years of feeling like you were spiraling
Has barre solved every problem in my life? Absolutely not It has given me the tools to better deal with the life struggles we all face. It’s also helped me create a body and mind that is able to be there for my kids. I am healthy and I am strong. My kids will hopefully learn from my habits and make similar choices early on in life
ABOUT THE WRITER
@caramichele
Caraisathirty-something, second-generationArizona Native.ShegrewupinNEMesa andstillhasadeeploveforthe EastValley.Shemovedaround thestateabitbeforeplanting rootsinOldTownScottsdale withherfamily.
Inherfreetime,Caracanbe foundatBarre3orcontinuing hersearchforthebest margaritaintown.
AZ Active Recovery ��Serving the East Valley Telemedicine across Arizona
In-home visits in Chandler, Gilbert, Queen. Creek, and South Mesa.
Wellness is essential, and care can sometimes be hard to arrange Our experienced medical professionals (our physician is a local mom, too!) bring affordable health and wellness treatments to you
We offer science-based weight loss management including:
Physician Supervised GLP-1
Physician Supervised Weight-Loss
Customized GLP-1 treatments
Find Your Fitness Family at Empowered Lifestyle
Small Group & Individual Coaching That Fits Your Life
At Empowered Lifestyle Training & Nutrition, we believe every mom deserves to feel her best, both inside and out
Caitie’s approach focuses on sustainable health, combining personalized fitness and nutrition to help you thrive in your daily life
Whether you're chasing your kids or conquering your own goals, we’re here to support you in becoming the healthiest, happiest version of yourself for you and your family
No “bounce back” culture here
No postpartum shame game here
Just an empowering, encouraging, intimate gym setting that helps you reach your goals
What kind of gym is Caitie’s?
It’s one that has a a Christmas Eve workout followed by mimosas She’s the nutrition coach that loves her mom’s banana bread recipe and teaches her clients how to fit classic favorites into a macro plan that gets real results
Solving the Mom Lunch Dilemma:
Fuel Your Day Without the Leftover Nuggets
WRITTEN BY KARLEE SOELBERG MOM OF 4, LIVES IN MESA
From contributor Megan (mom of 3): Weekly Protein Prep
I put 5 or 6 chicken breasts in the crock pot with a very simple seasoning . Then, I cook it enough that I can shred it with my hand mixer. Then I have a TON of chicken prepped for the week and I can easily make "chicken salad," add to a salad kit, make quesadillas, nachos, BBQ chicken sliders on King's Hawaiian rolls, etc
From contributor Jenna (mom of 3): Smoothie lunch
Most days I make a smoothie for lunch! I do a protein peanut butter banana shake a lot of times Pretty healthy and keeps me full throughout the day!
From contributor Karlee (mom of 4): Salad Swap
A couple years ago I got invited to join a group of moms in my neighborhood who take turns swapping salads in mason jars and I have never looked back! It’s so simple and if you like salads, this is so easy to start in your own neighborhood!
��3 East Valley Locations
Queen Creek Rd & Higley, Gilbert
Power Rd & Warner, Mesa
Ocotillo & Arizona Ave., Chandler
Queen Creek location coming spring 2025
Each 40-minute sauna session takes place in the comfort and privacy of your personal suite, designed to provide a fully customized experience Enjoy personalized settings, towel service, and premium entertainment options during your visit
As busy moms, we know self-care is not a luxury it’s a necessity.
To show up for others, we first need to prioritize showing up for ourselves At Perspire Sauna Studio, we respect your time and offer therapy stacking, allowing you to enjoy multiple therapies in a single, relaxing private session
First session is only $20.
@perspiresaunastudio
shimmer’d
��mobile braid bar
Fully mobile braid bar offering one of a kind experiences with a braid & shimmer (tinsel) bar, styled hair/updos, as well as a face & body glitter bar.
The perfect add-on for family photos, weddings or formal events, dance, cheer or sporting events, or even birthday parties
shimmerd com
@shimmerd az
Plush Laser
��Indian School & Goldwater, Scottsdale
As a boutique laser experience led by medical professionals, we offer safe & effective, time-saving treatments designed to fit seamlessly into your busy life Join us in saying goodbye to razors and waxing for good because every mom deserves a little me time that lasts forever!
Mention East Valley Moms for $250 off laser hair removal; complimentary consultations
@plushlaser on Instagram; plushlasercom
fueling your body
meal prep guide
BY EAST VALLEY MOMS
there's so many meal prep companies hustling right now. Here's the ones we've used, liked and recommend personally
Citrus Pear| Last summer we tried Citrus Pear freezer meal prep classes and several of us are now customers for life In the two hour class (hosted inside local Basha's), you left with 20 freezer meals ready to thaw and dump into the crockpot (or instant pot)
The meals come out to under $2 50/serving and each one serves 3-4 adults
How ordering works: Classes offered in the evenings at Bashas locations in Queen Creek, Mesa, Gilbert and beyond.
Use code EVM15 for $15 off a class or meal prep delivery.
@citruspear
Prepped by Brek | Perhaps the most well-known, it's for a good reason. Her meals are macros-friendly, individually portioned, freeze well and she often does flash sales on extra meals (budget hack!) Her menu never changes, but she does offer a variety of chicken and beef options
How ordering works: Weekly orders close Thursdays for weekend delivery/pickup Flash sales on extra orders are often posted on Instagram
@preppedbybrek
Gains on the Go | Owned by a local chef (and dad), this meal prep delivery service has a rotating menu that focuses on macro meals that are individually portioned
How ordering works: Weekly orders close Thursdays for weekend delivery/pickup.
@gainz.onthego
Staci Herdt meet the mompreneur
The mama behind Perspire Sauna
Studios
Name: Staci Herdt
Age: 32
Location: Gilbert, AZ
Children: Landri 6 & Layton 3
What was your motivation to pivot your career to being an mompreneur? When we made the life-changing decision to step into business ownership, I transitioned into a dual role as a full-time mom and full-time Perspire owner. Balancing both can be challenging, but it’s incredibly rewarding to do something I’m passionate about especially knowing it makes a positive impact on the lives of others
Is there a promo code or discount code you can offer readers? Your first experience is just $20! You can call a studio, book online, or schedule through the Perspire 2 0 app no code needed Enjoy!
How do you make time for self-care in between all that you have going on? What do you do to unwind after a long day or week? At times, it can feel selfish to take time for yourself, especially when it means stepping away from your family However, I’ve come to realize that this time isn’t selfish it’s essential
When I take care of myself, I’m better able to care for and show up for others That’s why Perspire has become my personal wellness escape It’s such a unique experience
As a mom, where else do you get to lock yourself in a private room to relax all while doing something incredibly beneficial for both your short-term and long-term health.
In today’s fast-paced world, where everything feels like go, go, go, it’s so important to carve out moments to be still, disconnect, and recharge
Katie Spann working mom wisdom
sleeping in workout clothes for an early workout--she’s done it
Name: Katie Spann
Age: 35
Location: Mesa AZ
Children: Dakota 18, Addison 17 & Gianna 12
Tell us about your family I’m a mom to three girls two bonus teenagers, ages 17 and 18, and a 12-year-old Life with three girls is full of big emotions and drama, but they’re my biggest motivators My fiancé, Ryan, has been a rock throughout my journey, stepping up when I went back to school for exercise science and taking on much of the cooking and household responsibilities What’s your typical morning? My day typically starts between 4 and 7 a m , depending on whether I’m coaching, working out, or attending nutrition consultations.
I make sure my youngest is awake on time and ready to go for school, make sure the dogs are fed (all five of them) then get myself ready for the day From there, my schedule is a mix of trainings, reviews, business marketing, member outreach, and ensuring the energy in our gyms stays high and positive. Something I love about my schedule is that it is always changing and never boring
Is there a promo code or discount code you can offer readers? Join us at any of the 8 East Valley Fit Body Boot Camp locations for FREE for two weeks, just mention East Valley Moms
Any good mom hacks for getting into a gym routine?
One thing that helps me stay organized is preparing everything the night before. On especially early mornings, I’ll even sleep in my workout clothes to save time.
What’s the biggest challenge for working moms right now, in your opinion?
I’m my opinion one of the most significant challenges faced by working mothers is the high cost of childcare. Not to mention the guilt for leaving them
Another challenge is finding the right balance between career success and quality time with family Prioritizing time effectively to meet the demands of both work and home life is a constant struggle, and one that I continue to navigate
SELF CARE DEALS & DISCOUNTS FOR MOMS
Fit Body Boot Camp AZ
Mention East Valley Moms for a FREE 2 week trial.
About Fit Body Boot Camp Arizona:
At Fit Body, we offer a welcoming, judgmentfree environment
Our unique 30-minute boot camp workouts are efficient and effective, combining HIIT, strength training, and cardio to suit all fitness levels This approach is backed by research showing that HIIT and comprehensive fitness programs lead to better health outcomes and higher client satisfaction
Plush Laser
Mention EVM for $250 off Laser Hair Removal
Plush Laser is a boutique laser experience led by medical professionals, specializing in laser hair removal and skin
rejuvenation. We save busy moms time and money by giving you smooth skin forever — so you can ditch the razor, feel confident in your skin and have one less thing on your to-do list — for good!
@plushlaser
Perspire Sauna Studio
Improving sleep
Get your first treatment for $20.
Some of the sauna benefits include:
Detoxifying the body
Relaxing the mind
Boosting immunity
Burning calories
Accelerating recovery
Rejuvenating the skin
Each 40-minute session takes place in the comfort and privacy of your personal suite, designed to provide a fully customized experience. Enjoy personalized settings, towel service, and premium entertainment options during your visit.
SELF CARE IS MORE THAN A SHOWER
WRITTEN BY AMY MCCONNELL MOM OF 1, LIVES IN MESA
Self care is more than going to the grocery store alone, or getting a shower.
It’s filling your own cup so you can pour into your family.
We’re firm believers that self care is best when it’s focused on mamas feeling their best: physically, mentally and emotionally
Some of us are looking to say yes to less
Some of us are looking to gain muscle mass
Some of us are looking to recover from past traumas in a healthy way
Some of us are looking to feel more confident without makeup
If you’re looking to make changes to invest more in yourself, because mama, you’re worth it, keep reading.
Once you’ve settled into your home after a move, if you’re looking to make changes to your health, both physical, mental and emotional, We’ve scoured the East Valley for the most supportive gyms, coaches and businesses for moms.
Scan this QR code to get the rest of our self care recommendations
photo credit: Perspire Sauna Studio
EAST VALLEY MOMS
East Valley Moms has been sharing local resources for families, hosting live playdate events and giving family-friendly activity reviews of attractions across the East Valley for 11 years.
@eastvalley.moms on Instagram info@eastvalleymom.com
eastvalley.momcollective.com
photo credit: Kate Mae Photography