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ISSUE 04

2024

A LOCAL’S GUIDE FOR SELF CARE RESOURCES FOR MOMS

CLEAN(ER) BEAUTY GILBERT SOCIAL STEAM BAR EXPERIENCE

A LETTER FROM THE CHIEF CURATOR

hey, mama! 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. Cheers to filling your own cup, mama.

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

Intro

EAST VALLEY MOMS

Table of Contents

Our writing team of 20 local moms has put together this resource to help you find all the comforts of community that make parenting a little easier East Valley Moms writing team is comprised of local moms

keep reading 6

Mental Health Guide for Moms

Stroller Breakfasts for Mental & Physical WellBeing

Falling in Love with Fitness

Fitness Classes That Support Moms

What a Postpartum Boudoir Session Did For My Mental Health

Self Care for Expecting Moms

No One Else’s Problem: Becoming My Own Advocate in a Health Crisis

Meal Prep Guide

Pampering and Self Care That Does a Body Good

Meet The Mom: Fit4Mom Queen Creek

Mental Health Resources For Moms

Cheers to a Hot Mom Summer

Contributor Cara, mom of 2, lives in Scottsdale, AZ

Contributor Lindsay, mom of 2, lives in Chandler, AZ

photo credit: Kate Mae Photography

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 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 preschool co-op options and finding how much easier it is to parent outside in nature than inside four walls. On Instagram, Amy’s favorite parenting resources include Read Aloud Revival, Poetry Tea Time and Tinkergarden.

this issue's writing team

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.

EAST VALLEY MOMS

Mental Health Guide for Moms Because Your Mental Health Matters WRITTEN BY AMY MCCONNELL MOM OF 1 LIVES IN MESA

Us moms feel awful and ridden with anxiety, stress, and depression, and we don’t even have the energy to figure out why. We do our best to internalize all of our feelings because we don’t have the time to even eat some days, let alone take time for our mental health. We are sleep deprived and barely surviving the day, and we have a long list of to-do’s that never seems to have an end in sight. Some of us are still grieving our old lives before kids, even while loving our children with all our hearts. Hear me loud and clear: your mental health matters! You don’t need to settle for feeling anxious or depressed or feeling bad. You deserve to feel good emotionally and be better. Last year, I finally decided to do something about bettering my mental health. I was so tired of feeling the way I was. I was putting off getting the help that I needed because I didn’t know where to start. How do I find a therapist? What resources are available to me? It seemed like such a daunting task to even know where to begin. I see mothers putting their needs on the back burner, but right now is the time to stop what you are doing and figure out a mental health plan for yourself.

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.

Your mind, body, and soul will thank you later for taking this big first step to seek help. It can be overwhelming to know where to start, but I have put together a comprehensive list of resources to empower you.

What resources are available to me at work? Employee Assistance Program (EAP): Ask your Human Resources at your company for information on the EAP. This assistance usually has an allotted amount of free therapy sessions. This program can also apply to spouses or other family members such as your children. The program won’t tell your company that you have used this assistance and will keep everything confidential. Health insurance: Look into finding out how much your health insurance benefits will cover for therapy sessions. Your coverage provider will share if any deductibles need to be met and help provide a list of therapists in your area that work with your insurance. Paid leave: If you truly need a mental health break, you can ask to set up short-term disability or paid leave.

What is the difference between a therapist and a psychiatrist? Therapists and psychiatrists work together to help provide mental health treatment. Therapists help address the cause of the problem through various therapy and psychiatrists help prescribe and monitor medications.

Tips for Getting Started with Therapy

Meet Paperflower Psychiatry

A gentle reminder: being an amazing mom begins with self-care. Sometimes that means realizing that motherhood is not synonymous with living with constant anxiety and mental anguish. Sometimes that means “store-bought” neurotransmitters can be okay — especially when our bodies need a little help. @paperflowerpsychiatry on Instagram

It may feel uncomfortable at first but keep showing up and keep going. I remember feeling weird sharing so much of my personal feelings and life with someone I didn’t know and sharing feelings that I have never shared with anyone before. It may feel uncomfortable to be so vulnerable, but you are in a safe space! After word-vomiting so much during my first therapy session, I felt so much better just to get the feelings off of my chest without anyone judging me. Date your therapist! It is okay if you aren’t feeling it with your therapist, and it is okay to start over with a new one. You might not find the right therapist the first time, but don’t settle and keep looking. Seek a therapist that can relate to you. It is important that your therapist be able to relate to you, whether that be through race, gender, sexuality, motherhood, etc. This will help you feel seen and heard. You are not going to feel better right away. It takes time and work on yourself to truly feel like yourself again. There will be ups and downs through this journey of your mental health, so some days are going to be easier than others.

stroller breakfasts for mental and physical well being WRITTEN BY MEGAN LANKFORD MOM OF 3, LIVES IN MESA

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!

Guaranteed success breakfasts to serve on the stroller tray 1. Scrambled eggs 2. Smoothies 3. Cottage cheese and fruit 4. Frozen pancakes/waffles 5. Cheerio’s and strawberries in the snack catcher with milk in a sippy cup 6. Egg bites 7. Overnight oats 8. Avocado and a muffin

physical fitness

Falling in Love with Fitness Advice on Finding Your Perfect Gym Match WRITTEN BY KIRA HENNING MOM OF 4, LIVES IN MESA

“I’m in love! I’m in love! And I don’t care who knows it!” I am involved in an intense love affair…with my gym. I didn’t see it coming, but things have gotten pretty serious. I miss it when I am away. I think about what it’s doing when I am not there. I often plan my day around when I get to go. And being there just makes me so happy. It wasn’t always like this…working out used to be something I had to do. It was very low on the priority list and I didn’t look forward to when the time came to actually do something. I begrudgingly went for a run or put on the latest fitness DVD, counting down the minutes until it was over so I could check it off my list for the day. I knew it was good for me but I didn’t enjoy it. Whenever people talked about “living at the gym” I just did not get it.

Kira is a full time working mom (project manager), CrossFit athlete and yoga instructor

But then I found MY fitness – something I loved, something that challenged me, a place where I made the best friends, where I felt supported and free to just enjoy the journey vs. work toward some perfect outcome. It transitioned from something I felt required to do into something I now feel privileged to do. My gym (CrossFit) has given me an outlet to be social (a huge need for a work at home mom) and more importantly, a place my kids and husband can enjoy with me. I love feeling like an athlete (most of the time) and getting to set an example of health and self-care for my kids. Finding something you love can be challenging – especially as moms, we are constantly struggling with prioritizing our needs and schedules with that of our family. If I can offer any words of advice on getting started it is just to try everything you can!

Finding something you love can be challenging – especially as moms, we are constantly struggling with prioritizing our needs and schedules with that of our family. If I can offer any words of advice on getting started it is just to try everything you can! Things like Class Pass and Groupon make it easy and affordable to try out a variety of classes and gyms. Most fitness apps offer a free week or discounted trial. There are even entire gyms and programs centered around working out with your child. You won’t know what you like or don’t like until you try. This love affair has changed my life – it has made me a better wife and mom, a happier person, and stronger both physically and mentally. Me and my gym are more than just a fling…we’re in it for the long haul. photo credit: Fit4Mom Queen Creek

If you’re looking for mom community or a mom-centric workout options, look no further than Fit4Mom. This Franchise has two incredible East Valley owners, one serving Queen Creek and the other serving Gilbert/Chandler. Fit4Mom offers fitness classes of all varieties (run club, barre, circuit workouts) programmed to be done with your kids in tow (stroller, wagon, doesn’t matter!) and truly brings out the best community of moms I’ve experienced at any workout class. I recently tried out a few classes and I was blown away at how welcoming the class members were; truly–if you’re feeling alone in your motherhood journey, it may be worth the extra miles to head to a Fit4Mom class (or even a play group–they offer FREE play group activities every Friday).

just for mom

fitness classes that support moms express mie Express MiE is a sensual pole dance studio committed to helping women develop selfconfidence, strength and happiness!

Their classes, parties, and membership empower you to be the sassiest, strongest, most confident version of yourself. Beginner friendly, they offer a supportive environment...as well as some amazing pole dance skills! 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) @expressmie_poledance on instagram

barr3 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. @arizonaboulderingproject on instagram

What a postpartum boudoir session did for my mental health WRITTEN BY AMY MCCONNELL MOM OF 1, LIVES IN MESA

mental health for moms

I’m a thirty something mom who doesn’t feel like my body is where I really want it to be. I’d say I’ve lost a lot of myself in motherhood, wear black leggings every day, sometimes I am fretful my earring holes will close up because I wear them so infrequently, and really don’t “do things for myself” that frequently. But recently, after chatting with a few moms a decade farther in life than me, two common threads kept coming up: 1. I’m so glad I did boudoir when I did so I have it to look back on 2. I wish I would’ve done a boudoir session, I regret missing out So, when I was given the opportunity to try a boudoir session with Arcadia Boudoir for myself, I felt like I’d have FOMO if I passed.

I’ve lost a lot of myself in the last three years–as many of you can relate. Motherhood is hard, and I’ve got the physical battle scars to prove it: stretch marks, a little extra ‘squish’ and a lost sense of ‘sexiness.’ Within the first 15 minutes of the session, I felt empowered. I felt strong. I felt attractive. I felt like the best version of myself. And you know, I’ve missed her. Arcadia Boudoir gave me back a sense of myself that was so buried under three years of motherhood. I’m so glad I said yes to this opportunity, and I’m so grateful for the images Arcadia Boudoir captured. These images reminded me of the strong, sexy woman I still am under the black leggings and day four messy bun.

Arcadia Boudoir Boudoir portrait experiences that inspire and commemorate, Arcadia Boudoir empowers women to celebrate themselves through luxurious personalized portrait sessions in gorgeous studios and your choice of tastefully-edited digital images

just for mom

self care for expecting moms cold plunge Re|Connect’s members/mothers have shared how using these practices in their facility before, during and after has allowed for a more peaceful and manageable birth compared to prior labors and helped with stress and fatigue.

With the reduction of inflammation throughout the body and improving circulation, it can only aid the bodies natural occurring processes during pregnancy. @thereconnectlife on instagram

the tox Lymphatic Drainage is a form of massage that encourages the flow and release of fluid held in the body’s tissues. Consistent lymphatic drainage has been shown to help relief from fluid retention, reduced swelling, improved cellular nutrition and tissue oxygenation, and prevention of common concerns like cellulite, varicose veins, and stretch marks during pregnancy. The Tox Scottsdale offers a 60 minute pregnancy treatment for expecting moms between 12-32 weeks that offers lymphatic drainage for the face, legs and arms. @thetoxscottsdale on instagram

pregnancy safe facials Traditional skincare products are typically off limits for pregnant and nursing moms, making it hard to find pampering in the form of a facial. Scottsdale based Facial Aura is different: all facials and products used in store are pregnancy and nursing safe, making their holistic facials our recommendation for all expecting moms. @facialaura on instagram

Kate Mae Photography A Mesa mom of four, I specialize in natural light and studio photography for families, major milestones, couples, maternity, lifestyle and newborn sessions. Now accepting new clients. katemaephoto.com katemaephoto@gmail.com 602-373-0255

Zero pain, zero plan

physical wellness

No One Else’s Problem: Becoming My Own Advocate in a Health Crisis WRITTEN BY LINDSAY OLIVAREZ MOM OF 2, LIVES IN CHANDLER

In November 2019, I found myself in the ER with intense abdominal pain. I was sure it was my appendix. I hadn’t been feeling myself for about a week beforehand and my primary care doctor hadn’t quite put his finger on why, even after a CT scan. He basically told me I must be experiencing some situational abdominal discomfort and I was fine.

Back to my 2019 ER visit: After tons of bloodwork and another CT scan, neither the ER doctor, nor the on-call OB/GYN had any answers. In fact, they kept pawning me off on each other. They literally argued with each other over the phone in the hallway. Whose problem would I be? Ultimately, unfortunately, I became neither of their problem. I was discharged the next morning with zero answers, zero plan, but, at least, zero pain. Over the course of the next 18 months, I had several more episodes of this pain. So, I basically lived with it. Periodic debilitating pain that left me useless for three or four days at a time. While on a month-long family trip to Montana this past summer, the beast returned.

I basically got a pat on the head. You know those movies where the main character KNOWS something is wrong… knows it in her bones… but everyone else around her tells her she’s crazy? That there’s nothing wrong, what she is experiencing is “normal” or “just is.” I get so frustrated with movie plots like that. JUST LISTEN TO HER! She KNOWS something is up. This ISN’T normal! I feel like I have been trapped in one of those movies for almost two years. I want to tell you about it so you can untrap yourself if you’re in one, too.

Lindsay in pre-op, waiting for emergency surgery

Let’s pause here for a minute. Why did it take my sister in law’s direction to convince me to go to the hospital? Why, as an adult, wouldn’t I have just gone? Short answer: I had been conditioned to believe that this wasn’t a big deal. Even though my pain was intense, I didn’t want to incur the cost, cause the disruption to the whole family by me going, create inconvenience that my in-laws would have to watch my kids while I was gone, possibly for hours. Once at the ER, I wasn’t expecting the ER doc’s abrupt chastising at that fact. He said, “it probably wasn’t wise to leave home for so long when you have an unresolved medical issue.” All of a sudden, I was an irresponsible patient bringing my problems to someone else’s door. After my emergency surgery, the doc said I had what he considered “a case of endometriosis I’d never wish on anyone.” I’d never been diagnosed with endometriosis before in this nearly two-year long journey ever mentioned it. It’s been about three months since my surgery and I’m more in control of my health as I ever has as a mom. I’m still not ready for a hysterectomy, which was recommended to consider in the future, but I’ll be willing to pull the trigger if and when I need to. That will be my decision. I will own it. I will not let it (or passively allow it to not) happen. That’s my lesson from this experience… I am my own best advocate. Be yours, always.

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 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.

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. @citruspear

@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

pampering and self care that does a body good WRITTEN BY CARA LESPRON MOM OF 2, LIVES IN SCOTTSDALE

the Tox Shea & Scottsdale Rd., Scottsdale

Clean(er) Beauty Ray & Val Vista, Gilbert

Lymphatic drainage offers benefits for every step of motherhood - pre pregnancy, pregnancy, and post-pregnancy. Many moms often struggle with bloating during early motherhood. The Tox Scottsdale offers 60 and 90 minute body treatments that help reduce the fluid and hormones trying to work their way out of your system.

If you’re looking to make cleaner beauty choices but aren’t sure where to stop, this adorable shop will guide and educate you through safer beauty choices.

squeeze Camelback & Scottsdale Rd., Scottsdale

Re|connect McKellips & Recker

From the founders of Dryer this massage studio provide a way better massage experience. Details like complementary aromatherapy to self service checkout on the app, we think they’re making massage thearpy finally easy enough to book for busy moms to squeeze in. (See what we did there ;)

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

Plus, the first steam bar in the country, this is a skincare treatment that’s social! Pull up a chair and be guided through a steam facial while you chat with your friends.

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

meet the mom

Katie Pellham This mama behind Fit4Mom Queen Creek Name: Katie Pellham Age: 26 Location: Gilbert, AZ Children: Lola, 8 months

What was your motivation to pivot your career to being an mompreneur? Owning a FIT4MOM franchise was truly serendipitous. I have always been a very career focused person however when I had my first baby this past March I knew I could not go back to work in the traditional sense. I had the opportunity to take ownership of FIT4MOM Queen Creek while I was on maternity leave and never looked back! Is there a promo code or discount code you can offer readers? Use code EVM to get your first month completely free! Only applicable with the FIT4MOM Queen Creek location.

Katie Pellham with daughter, Lola, at a Fit4Mom Queen Creek class

How has motherhood impacted you personally and professionally? Motherhood completely changed the trajectory of my career. I NEVER would have imagined leaving my prior career, I loved what I did! When my daughter was born everything changed, she is the greatest blessing in every way. Becoming her mom gave me more purpose that I could have imagined. When she was born both my husband and I knew that we wanted one of us to be there for her full time. Becoming her mom also gave me the opportunity to become the owner of FIT4MOM Queen Creek where I now get to support all kinds of moms in different stages of motherhood..it is remarkable!

Mental Health Resources for Moms Your Mental Health Matters Women’s Health Innovations 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.

Women's Health Innovations of Arizona is a team of experts dedicated to providing high-quality mental healthcare for women across the lifespan. The team at WHI has expertise and specialization in the mental health needs around pregnancy, postpartum and parenting and is proud to offer Children and Family services to better serve our community. WHI of Arizona is a 501(c)(3) Qualified Charitable Organization (QCO) located in Gilbert, Arizona. @whiarizona on instagram

The Village Parent Happiness Center The Village offers a comprehensive range of empowering services for parents to connect, learn, and grow together.

From Mommy & Me groups and Daddy & Me groups, where parents can bond and learn from each other, to educational parenting classes on childbirth, breastfeeding, and newborn care, they provide valuable resources and parenting education for every stage of parenthood. Additionally, our community events and social hours offer relaxed settings for parents to connect and build relationships to foster a supportive and nurturing environment for families to thrive. @villageparenthood on instagram

Paperflower Psychiatry Paperflower Psychiatry provides specialized psychiatric care for individuals aged 5 to 65, with a focus on comprehensive medication management during the peripartum and postpartum periods. We address various mental health conditions, such as anxiety, depression, bipolar disorder, psychosis, ADHD, and OCD. Our accessible services include both telehealth and inperson evaluations, serving the state of Arizona. @paperflowerpsychiatry on instagram

Cheers to a hot mom summer You know when you’ve gotta fake it til you make it? That’s where I’m leaning as we move into this summer. Honestly, I haven’t hit my wellness goals as best as I wanted to, but that’s okay.

WRITTEN BY AMY MCCONNELL MOM OF 1, LIVES IN MESA

I’m going to have a hot mom summer, because my body is swimsuit ready. It’s a strong body that literally created another human not that long ago, and that’s the most incredible thing. I’m sure as heck not going to miss out on the joy and fun of summer play and pool time with my toddler because I’ve got a little extra jiggle leftover from real life and motherhood. As contributor Kira say resuming some level of activity after you have a baby (whether that’s four months ago or four years ago, no shame!) shouldn’t be about needing to get a pre-baby body back, but being intentional in preserving physical movement as a healthy outlet for yourself. We wholeheartedly believe that every mom-bod is swimsuit ready right now for this summer. We hope you feel like you’re going to have a hot mom summer, because mama, you’re strong as a mother, inside and out.

Here’s a few of our team’s goals we’re working towards: Andrea's wellness goals include changing her mindset from "I have to", to "I get to" in all areas of her life. She is also going to back to her exercise roots and joining a Masters swim team in the east valley! Deena is going to be more intentional about screen time, going to bed on time, purposefully moving my body daily and drinking more water Jade is striving to do early morning lap swims throughout the summer. Karlee is setting goals to drink more water on a daily basis and remember to take vitamins and supplements to support overall well being. Sarah is planning to go outside for a minimum of 30 minutes a day. Monica is seeing a nutritionist to learn more about having a healthy relationship with food. She is also going to do intentional movement 30 minutes a day, 5 days a week.

photo credit: Kate Mae Photography

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 10 years.

@eastvalley.moms on Instagram info@eastvalleymom.com eastvalley.momcollective.com