Coaching
"We cannot change what we are not aware of, and once we are aware, we cannot help but change."
- Sheryl Sandberg
Prioritize your self-care and transform your well-being through personalized holistic mind-body coaching.
Not sure what's best for you?
Women's Wellness Small Group Coaching Program
Embrace a happier, healthier, & more empowered journey!
A three-month transformative journey to redefining motherhood in ways that honor and nurture your well-being.​
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This three-month small group coaching program is for moms of all ages and stages of motherhood who want to:
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Prioritize your well-being & balance your needs with the demands of motherhood WITHOUT guilt.
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Create new habits & daily routines to improve your physical, mental, and emotional well-being.
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Learn practical self-care tools and strategies to alleviate stress & anxiety, helping you feel more balanced, calm, and present.
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Shift your mindset, ditch the toxic diet culture and patriarchal motherhood norms, and embrace a more authentic and empowered motherhood journey
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Learn to give yourself more grace, build confidence, and let go of self-judgment, mom guilt, and feelings of never doing enough.
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Community & connection with like-minded women committed to growing alongside you - a source of empowerment, inspiration, accountability, and collective wisdom.
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LIVE INTENTIONALLY
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Gain new insights and greater awareness as the foundation for meaningful change.
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Learn to tune out the noise, let go of the shoulds and mom guilt, and tune into your inner wisdom.
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Live in greater alignment with your values and the season you are in.
POWERFUL MINDSET SHIFTS
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Shed outdated beliefs that no longer serve you and are keeping you stuck.
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Learn to overcome fear of failure and challenge unhelpful all-or-nothing thinking, perfectionism, and other unhelpful thought patterns.
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Create powerful mindset shifts and greater self-compassion.
LASTING HABIT CHANGES
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Learn to create small, sustainable habits that actually stick.
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Build a toolbox of self-care rituals and mind-body exercises to alleviate stress and anxiety and help you feel more balanced, grounded, and present.
Hi! I'm Jessica
As a therapist-trained coach and mom of two with over 15 years of experience in mental health, fitness, wellness, and yoga/mindfulness, my expertise is in empowering moms to transform their lives through a holistic, whole-person approach.
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Together, we can shift the motherhood narrative, and create more joy, fulfillment, and balance in motherhood that nurtures your mind, body, and soul.
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Let's redefine motherhood, together!
"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."
"I’ve grown so much through Jessica’s 90-day group coaching program. Jessica helped me make healthy habit changes through small measurable steps. 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!"
"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."
Are you ready to prioritize yourself through
Powerful Mindset Shifts
Sustainable Habit Changes
Real Self-Care
and step into a healthier, happier,
more balanced, and present mom?
What moms are saying
What to expect
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(11) Weekly group sessions over zoom (Sundays 7:30-9PM) that include meditation, breathwork, guided self-reflection, coaching, and an opportunity to share and receive support within a safe, non-judgmental, and supportive environment. Group sessions meet over zoom with the exception of the last group, which meets in-person in Framingham.
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3x/week check-ins in private group chat for ongoing reflection, accountability, and motivation
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An uplifting and non-judgmental community of like-minded moms for ongoing support, accountability, inspiration, & connection
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Access to Jessica Spaman, LICSW, therapist & coach, as your coach with option for additional 1:1 coaching
Pre-register for Sept 2025
Individual Coaching
Holistic Mind Body &
Motherhood Lifestyle Coaching
Holistic Mind Body & Motherhood Lifestyle Coaching empowers mothers to prioritize self-care while navigating motherhood. It guides them toward creating a healthier, happier, and more sustainable lifestyle that’s in alignment with their values and nurtures their physical, mental, and emotional well-being.
Do you want ​to break free from chronically feeling stressed, anxious, and overwhelmed, and learn to find your calm within the "chaos" of motherhood?
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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?
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Are you ready to let go of perfectionism, negative self-talk, and other unhelpful thinking & behavior patterns that keep you stuck, unhappy, and unfulfilled?
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Are you tired from starting and stopping new habits and want to learn proven methods to creating 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?​
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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?
Are you ready?
In your FREE 30-minute discovery call we will discuss:
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Your goals and current needs
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What is and what isn't working
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I will share more about the transformative mind body coaching journey
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Time to answer any questions you have
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Gain new insights & self-awareness
My 3-month Transformational Process
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1. CLARITY
Gain awareness, insight into what’s holding you back and a vision for where you want to be.
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2. HEALING
Heal old wounds, soothe your nervous system, and cultivate safety in the mind and body.
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3. TRANSFORMATION
Learn empowering tools to create a NEW mindset, habits, & coping abilities to support the life you want.
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4. INTEGRATION
Integrate these changes within yourself and your life as you fall in love with the journey of becoming your best self.
This is a transformative process and invitation to redefine motherhood in ways that honor and nurture YOUR holistic well-being.
The Results
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Feel empowered to prioritize your needs & well-being
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Build greater inner strength, confidence & emotional resilience
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Stronger mind-body connection & improved physical and mental well-being
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More equipped to handle life stressors & manage difficult emotions
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Feel more balanced, calm, & present as a mom
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Foster a deeper connection with yourself, your family, and others
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Live a more joyful & fulfilling life
FAQs
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."
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-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!"
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-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."
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-Susan (mom of 7 & 9 year-old)