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Rock Balancing

Wellness Coaching

There's something truly empowering about being in community with other women, all dedicated to personal growth, creating a healthier lifestyle, and prioritizing self-care amidst the chaos of motherhood. This three-month small group coaching program is for moms of all ages and stages of motherhood who want to: 

  • Start prioritizing their self-care & well-being and learn empowering mindfulness tools to shift from anxious, stressed, and overwhelmed to calm, confident, and empowered.

  • Gain the accountability, coaching, and support to create new habits to improve physical, mental, and emotional well-being and support a more balanced lifestyle.

  • Let go of self-judgment & cultivate greater self-compassion, inner strength, & confidence.

  • Learn to ditch the "mom guilt" and feelings of not being or doing enough.

  • Community & meaningful connection with caring and supportive women who are committed to growing alongside you.

Women's Wellness Group is an empowering 90-day journey to greater health & happiness that begins with helping moms gain new insights and greater awareness as the foundation for meaningful habit change. Through mindfulness skills, coaching, and self-reflection moms will learn to tune out the noise, let go of "the shoulds", and tune into their inner wisdom to help set specific wellness goals that align with their values, the season they are in, and their deepest motivations for change. 

Over the course of three months, moms learn to identify and tame their inner critic, the inner voice that likes to think in black and white, self-sabotage, and tells us things such as "I'm not good enough," "why even bother, I've failed in the past," or "I'm too busy, now is not a good time." Moms learn to cultivate greater self-compassion as a powerful antidote to the inner critic, learn effective strategies to support lasting habit change, and gain a safe, supportive, and inclusive community to connect with like-minded moms and feel understood and less alone.

This small group coaching program is led by Jessica Spaman, LICSW, therapist & coach who brings over a decade of experience in mental health, fitness, and wellness. Jessica is passionate about helping moms break-free from the toxic diet culture and the unhealthy messages women receive about idealized body size and weight so they can form a healthier relationship with food, exercise, and their body. Jessica is also a strong advocate for empowering moms to prioritize their self-care and learn to identify, give language to, and overcome the patriarchal motherhood norms they are mothering in that negatively impact their well-being. 

3 Month Women's Wellness Small Group Coaching Program

Jessica Spaman wellness coach

You will be asked to share and explore:

  • Your current habits and how they impact your physical, mental, and emotional health and wellbeing.

  • Insights, thoughts, emotions and stories you tell yourself. 

  • Non-judgmental, encouraging, and supportive dialogue with peers.



What to expect:​

  • Weekly live zoom group coaching calls (Sundays 7:30-9PM) that includes meditation, self-reflection, journaling, coaching, and an opportunity to share and receive support within a safe, non-judgmental, and supportive environment. First and last group meets in person. The remaining groups are held over zoom.

  • 3x/week check-ins in private group chat for ongoing reflection, accountability, and motivation

  • A safe and non-judgmental community of like-minded moms for ongoing support & connection; to feel understood and less alone in your struggles, to celebrate your wins with, and to feel empowered to be your best self. 

  • Access to Jessica Spaman, LICSW, therapist & coach, as your coach with option for additional 1:1 coaching

A happy, healthy mom is the greatest gift you can give your child. Join this three-month transformative journey to greater health and happiness and start to redefine motherhood in ways that honor and nurture your well-being.

What moms are saying:
"The Women’s Wellness Group has been an empowering experience. I've experienced more growth here than in one-on-one therapy. Having a group of supportive women outside my usual circle has been amazing for accountability and growth."

"This group has given me more help and self-focus than I ever knew I needed! I'm forever grateful for investing in myself. The meditations, mindfulness, and supportive mamas make this group truly unique. I've become kinder to myself and I'm never turning back!"

"Jessica’s leadership and coaching are incredibly valuable. Her guidance towards mindfulness and personal growth sets the perfect tone for our group."

My Signature 1:1 Mind Body Coaching Program


A transformative process and invitation to redefine motherhood in ways that honor YOUR holistic well-being. 


My signature mind body coaching program for mothers is an integrative approach to healing, growth, empowerment, resilience, and holistic well-being.​

The collaborative and individualized journey empowers mothers to prioritize self-care, build a healthier more sustainable lifestyle, and navigate life with greater inner strength, confidence, and connection.

Are you ready? 

Do you want ​to break free from chronically feeling stressed, anxious, and overwhelmed, and learn to find your calm within the "storm" of motherhood?

Are you ready to stop blaming the people you love for why you can't prioritize yourself, start modeling healthy habits for your children, and create a lifestyle where you truly honor your needs with real self-care?

Are you ready to let go of perfectionism, negative self-talk, and other unhelpful thinking & behavior patterns that keep you stuck, unhappy, and unfulfilled?


Are you tired from starting and stopping new habits and want to learn proven methods to creating new habits that actually stick and support a healthier, more sustainable approach to motherhood?


Want to break free from toxic mom culture, find more mental clarity, and let go of mom guilt, people pleasing, and feelings of not doing or being enough?​

Want to regain your confidence in motherhood, cultivate greater self-compassion, and learn to give yourself more grace?


Want to develop a healthier relationship with food, exercise, and your body?​

Imagine a support person just for YOU! A therapist-trained coach, encouraging cheerleader, accountability partner, a mom who gets it, and a supportive guide to help you tune into your inner wisdom so you can unlock your full potential. 

My 3-month Transformational Process:

1.     CLARITY: Gain awareness, insight into what’s holding you back and a vision for where you want to be.

2.     HEALING: Heal old wounds, soothe your nervous system, and cultivate safety in the mind and body.

3.     TRANSFORMATION: Learn empowering tools to create a NEW mindset, habits, & coping abilities to support the life you want.

4.     INTEGRATION: Integrate these changes within yourself and your life as you fall in love with the journey of becoming your best self.

What results will you see?

  • Feel empowered to prioritize your needs & well-being

  • Build greater inner strength, confidence & emotional resilience

  • Stronger mind-body connection & improved physical and mental well-being

  • More equipped to handle life stressors & manage difficult emotions

  • Feel more balanced, calm, & present as a mom

  • Foster a deeper connection with yourself, your family, and others

  • Live a more joyful & fulfilling life

This is a transformative process and invitation to redefine motherhood in ways that honor and nurture YOUR holistic well-being.


  • Self-care

  • Mindfulness

  • Habit Change

  • Mindset

  • Stress Management / Nervous System Regulation

  • Self-compassion

  • Parent Coaching

Jessica Spaman mind-body coach

Are you ready?

In your FREE 30-minute discovery call we will discuss your goals and current needs. What is working and what isn't working! I will share more about the transformative mind body coaching journey and answer any questions you have. If working together makes sense, we will discuss logistics of what moving forward together looks like. Regardless, you will leave with clarity and get your questions answered. 


Will I be able to communicate with you between sessions? Yes! I am here to provide ongoing accountable and support. You can email or message me between sessions. All messages will be responded to within 24 business hours. We can discuss and schedule regular check-ins during the week as well depending on your needs and interest.

What is your cancellation policy? I require a 24 hour cancellation policy. The full fee will be charged for any appointments that are missed, canceled, or rescheduled within 24 hours.

"Jessica’s 90-day group coaching program is a place I found compassion, support, and empathy. It’s a group of fierce women all supporting, sharing, and cheering each other on. Honesty about how we see ourselves, and Jessica’s guidance in ways we can embrace and be kinder to ourselves, while also making goals and taking the small steps to improve our routines is a blessing for me. I feel better mentally, more energized, and less critical. This group takes practicality into account, and the space to be who we truly are."

-Sarah (mom of 7 & 12 year-old)

"I’ve grown so much through Jessica’s 90-day group coaching program. Jessica helped me make healthy habit changes through small measurable steps. She also coached me to recognize how my inner critic affects my thinking. Sunday meetings and journaling activities throughout each week helped hold me accountable and stay focused on my goals. Like a good workout, I feel energized and focused after meeting with the group. At the end of these 90 days, I’ve made lifestyle changes that have actually stuck, and feel a lot better mentally and physically. I’m so grateful to have had this experience and will be doing it again!"

-Leah (mom of 2 & 5 year-old)

"I have been learning a lot about myself through Jessica's group coaching program and I am continuing to build good habits. Jessica has been really helpful at keeping me reflective, motivated, and supported. I am a much happier person these past few months. I feel fabulous, have more energy, and I no longer care about the number on the scale or let it determine how I am feeling."

-Susan (mom of 7 & 9 year-old)

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