Self Care Guide January 2023

EAST VALLEY MOMS GUIDE TO MOM-FOCUSED SELF-CARE

SELF CARE ISN'T A SHOWER EVM'S GUIDE TO INVESTING IN OURSELVES

STRONG AS A MOTHER A GUIDE FOR MOMS PURSUING SELF CARE FOR 2023

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.

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.

ELEMENT IV NOTJUST FOR HANGOVERS, ELEMENT IV OFFERS COLD/FLU AND IMMUNITY BOOSTER & ALLERGY IVS, BECAUSE MOMS DON'T GET SICK DAYS. ELEM

Feel better fast with Element IV Therapy.

Arizona’s Premier Mobile IV Therapy Provider, they come to you, in your home (or wherever else you need them to!).

IV therapy helps rejuvenate, renew and rehydrate our bodies, using vitamins, minerals, antioxidants and a variety of other compounds to promote health, energy, performance and immunity.

The best part? Element IV therapy comes directly to you, in your element, when and where you want it.

your home (or office) @elementivtherapy 8 a.m. - 8 p.m., after hours offered for an additional fee

ENT IV AL SO OFFE RS A MOR NING SICK NESS DRIP FOR PREG NAN CY!

CROSSFIT PERCEPTION THIS IS ONE OF THE BEST BOXES FOR CROSSFIT ACROSS THE EAST VALLEY FOR MOMS

Kira has been going to CrossFit Perception for years and in 2021, convinced Amy to join her after Amy took an eight year break from CrossFit. The community this CrossFit box offers to moms in unreal--they host holiday parties with kids programming (Halloween, Christmas, etc.) and there's always at least one kiddo at the gym to play with our kids when we go workout. Everyone knows Mav, and when I first started going the other moms would literally hold him and sing to him while he screamed just so I could get my sets in. Literally the nicest gym community of more than 100 supportive humans I've ever been to.

Owner Henry and his coaches at Crossfit Perception are the most welcoming and encouraging coaches I've seen at a box. Lifting heavy weights can be intimidating, but the other clients are welcoming and supportive for the full family unit. Plus, once you walk into the box, you don't have to think about programming: just show up and they'll take it from there for you.

With an on-site, complementary kids room, Crossfit Perception aims to make it as easy as possible for moms to get their workout in. The kids room is well stocked, boasting WiFi and a TV.

S OF U O W T EN E BE HAV OUT KING R O R W E FO HER N A E TH MOR S YEAR TWO

classes from 5 a.m. to 7 p.m., plus a weekly yoga class on Saturdays (taught by our very own contributor Kira) GREENFIELD & BASELINE @CROSSFITPERCEPTION

MACROS COACHING TWO OF US HAVE USED MACROS COACHING OVER THE PAST YEAR FOR A HEALTHIER RELATIONSHIP WITH FOOD THAN WE'VE HAD IN YEARS

Whether your goal is to develop healthier eating habits, heal your relationship with food, gain muscle, fat loss, or needing the accountability and support to make a change, macros nutrition coaching has been life giving to a few of us at East Valley Moms.

Learning new eating habits can be overwhelming at first. Here's the two coaches we used this year personally.

Mindset Over Macros Coach Kristen Carroll owns a Gilbert Crossfit gym as well as offering virtual coaching. For $100 a month, I get weekly 30-minute calls where she taught me so much about healthy relationships with foods, how to still eat the ice cream with my toddler, and customized a macros plan that wasn't overwhelming or unrealistic for a working mom.

Previte Nutrition Contributor Jessica started working with Previte Nutrition in January 2022 and has seen incredible results.

She pays $99/month and gets custom coaching, accountability and support from her.

Jessica says she's learned a lot about how to pre plan meals, and how to still make Cane's take out dinners with her twin boys work into her diet, thanks to this coaching!

Learn more here.

Learn more here.

EXPRESS MIE CONTRIBUTOR MEGAN STARTED TAKING THESE CLASSES WAY BEFORE SHE WAS A MOM, AND RAVES ABOUT HOW EMPOWERING AND INCLUSIVE THE CLASSES ARE

Express MiE is a sensual pole dance studio committed to helping women develop self-confidence, strength and happiness!

Our classes, parties, and membership empower you to be the sassiest, strongest, most confident version of yourself. Beginner friendly, we offer a supportive environment...as well as some amazing pole dance skills!

DOBSON & CHANDLER BLVD @expressmie_poledance Drop in classes and 6-week courses available; classes offered from 9 a.m. to 8:30 p.m. (perfect after bedtime workout or weekly meetup with a friend)

WOMEN'S HEALTH INNOVATIONS BATTLING PPD, ANXIETY OR THE TRAUMA OF BIRTH, WHI ARIZONA CAN HELP

Women's Health Innovations of Arizona was launched by a group of individuals in the healthcare industry who saw the gap in women's mental health care - specifically during pregnancy, postpartum and parenting.

The focus of medical professionals was almost exclusively on the health of the baby, infant or child, while women who needed support were usually silent or at a loss of where to turn. From this realization, WHI of Arizona began, creating an accessible channel to provide maternal mental health services.

Today, they have a team of specialized professionals dedicated to changing the dialogue about Perinatal Mood Disorders.

WARNER & HIGLEY @whiarizona Offers group therapy in six week sessions, plus individual support. As a 501c3, WHI Arizona is dedicated to making mental health care accessible

MEAL PREP SERVICES THERE'S SO MANY MEAL PREP COMPANIES HUSTLING RIGHT NOW. HERE'S THE ONES WE'VE USED, LIKED AND RECOMMEND PERSONALLY

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.

@preppedbybrek

Mindset Over Macros | Delicious, convenient, macro-balanced meals made by Nutritionist and Strength Coach Kristen Carroll with her two children, Raegan (15) and Brady (12) Carroll in Gilbert, AZ! Her kids wanted to try starting a business, so this macros coach mom is helping them learn what it takes to run a business while preparing delicious meals that vary from week to week. They also offer family servings of the food, making it more economical if both parents are looking for healthy eats. @mindsetovermacros_kristen

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. @citrus_pear

RE|CONNECT MIND BODY USING THE BREATH TO MANAGE STRESS IN THE PRESENT MOMENT IS WHERE WE LEARN TO TAKE BACK CONTROL OF OUR MIND.

Re|Connect Mind Body is a place for internal growth to guide you back to yourself.

Utilizing the power of the mind and breath through their developed system “The ReConnect Way,” this expeirence will transform an overtired, overworked, stressed out mind.

Enjoy an hour long fully guided experience through cold water therapy, sauna therapy, red light therapy, and compression therapy.

Re|Connect Mind Body offers a safe space for moms to look inside themselves to heal mentally physically and spiritually.

MCKELLIPS & RECKER @thereconnectlife

7 a.m. - 7:15 p.m. sessions offered

HI, SKIN IF THIS IS THE YEAR YOU'RE WANTING TO COMMIT TO DOING SOMETHING JUST FOR YOU, HI, SKIN MEMBERSHIPS IS A WIN/WIN

Hi, skin is the first step to a healthy, happy, life-long relationship with your skin. Hi, skin offers everything a high-end skin treatment center would – seriously we do everything from Dermaplaning, to Gua Sha, and Cryo Globes (+ so much more) – but in a setting that’s accessible and welcoming to every single person, regardless of skin type or skin issue.

At Hi, skin, our knowledge is yours. Your trusted Hi, skin esthetician is like the hairstylist you’ve had for the last 15 years – they know what they’re doing with your unique skin and work with you to create highly personalized skincare treatments that address your unique issues.

That includes sharing their years and years of hands-on experience with all sorts of skin types.

SAN TAN VILLAGE @hiskin.care

Open Everyday · 10am - 7pm Mon-Fri, 9am - 6pm Sat and Sun

CYCLE BAR EAST MESA THIS BRAND NEW STUDIO JUST OPENED UP AND IT'S SUCH A PARTY ON A BIKE!

CycleBar East Mesa is more than an amazing workout on a bike.

It’s a journey of self-discovery.

Our indoor cycling classes provide a low impact and high intensity workout designed for all fitness levels. We promise to empower, inspire and elevate you with every experience.

Whether you are an indoor-cycling pro or entirely new to the experience, CycleBar East Mesa offers rides for every fitness level.

Our instructors are equal parts educator, DJ, coach, motivator and friend. They are here to help you improve your performance, reach your goals and challenge your life one ride at a time.

We Ride As One. Our community of members, instructors and staff create an environment where you will always feel welcome, included and at home.

SIGNAL BUTTE & U.S. 60 @cyclebareastmesa 5 a.m. to 7 p.m. classes, offering even a 30 min express class

OTHER WAYS WE'RE TAKING CARE OF OURSELVES

Modern Allo| I know we talk about it all the time but honestly and truthfully, Modern Allo is a lifesaver for a few of us on the team. We can work in peace, just read a book, etc., and not feel guilty about our kids playing with other kids next door. When we're here, we have ZERO mom guilt there which is rare and invaluable.

@modern_allo Stories Counseling | Talk therapy helped one of us work through old trauma and helped work on things in the here and now like handling day to day stress. (Mom hack: We've definetly used Modern Allo's private rooms for virtual therapy sessions; our kids can play in the next room while we work on ourselves in quiet privacy.) @storiescounseling Prestamos Women’s Business Center | This year going into next year, if you're making it a point to prioritize going after your dreams as a form of self care, this resource is for you.

The women’s business center offers free networking events, free business courses, and virtual resources that allowed us to fill our cup by pouring into making our dreams a reality. @prestamoswbc