Stay ConnectedRunning, lifting, and momming…not necessarily in that order!
Join Suzy Goodwin, 100 mile ultra marathoner, former Guinness World Record holder, and triplet mom, for quick bites of training advice and interviews with subject matter experts.
Top 20 in category with over 200,000 downloads, this show spends time ensuring you’ll save yours!
Copyright: © Suzy Goodwin
This race is finished! There are so many podcasts out there- I am humbled and flattered you chose this one in any amount.
The episode with my Hubby: https://runliftmompod.com/epi19/ (listen in Spotify on page or Google "Run Lift Mom Trey Goodwin Triplets")
Here are my top 10 episodes in a Spotify playlist: https://open.spotify.com/playlist/0ZdtIcfX1a9PS5Q6S7bzGe?si=6w6GjqDrTr-B1lCHBzKfSA
Episodes will remain archived, so no rush- save me for your long run!
Let's stay in touch! I hang out on Instagram sometimes: https://instagram.com/runliftmom and Strava DAILY: https://www.strava.com/athletes/runliftmom
Complete show notes + transcript: https://runliftmompod.com/rachel-cox/ Connect with Rachel: https://instagram.com/rachelgetoutside Let's hang: https://instagram.com/runliftmom
Rather read? Show notes/transcript: https://runliftmompod.com/3-rules-for-long-runs-in-marathon-training/
Full transcript and show notes: https://runliftmompod.com/mandy-carter
Connect with Mandy: https://instagram.com/themandycarter
Drop me a line: https://runliftmompod.com/contact or https://instagram.com/runliftmom
Show notes and full transcript: https://runliftmompod.com/kelly-blavatt/
Top Takeaways:
1. Running is a sport we can do in any season of life
2. How we react to adversity is different than how we respond.
3. Running allows Moms to model resiliency and consistency to our children.
4. The road to a big goal (like a marathon!) begins with consistent movement.
Visit Kelly's blog: https://inspireactivestyle.com
Connect with Kelly on Instagram: https://instagram.com/inspire.active.style
Episode partner: Senita Athletics https://runliftmompod.com/senita
Full transcript available: https://runliftmompod.com/coachcarrie
Quotes to remember:
“We have infinite potential. And yet, so often we don’t use it because we want to stay safe and we let fear take us captive”
“Sometimes it’s going to be awkward before it’s elegant and that’s okay”
“When you take time for yourself and pursue your dreams, you’re giving everyone else in your life permission to do the same”
Connect with Carrie:
https://carriejobradley.com
https://instagram.com/carriejobradley
https://Facebook.com/carriejobradley
thecarriejobradley@gmail.com
Full show notes and links to products discussed here: https://runliftmompod.com/all-about-electrolytes-for-runners/
Let's Connect!
https://runliftmompod.com/blog
https://www.instagram.com/runliftmom
suzy@runliftmompod.com
Support the show: https://runliftmompod.com/partners
Full show notes: https://runliftmompod.com/3-ways-to-improve-your-running-mindset/
Book recommendations:
Let's Connect!
runliftmompod.com/blog
instagram.com/runliftmom
suzy@runliftmompod.com
Support the show: runliftmompod.com/partners
Full show notes: https://runliftmompod.com/holden-beach-half-marathon-race-recap/
Sleep research: Sleep deprivation impairs the human brain https://pubmed.ncbi.nlm.nih.gov/33829232/
Sleep and the athlete: https://pubmed.ncbi.nlm.nih.gov/33144349/
Partial sleep deprivation and metabolic response: https://pubmed.ncbi.nlm.nih.gov/33887822/
Connect with me:
Instagram: https://instagram.com/runliftmom
Weekly blog: https://runliftmompod.com/blog
https://www.speakpipe.com/runliftmom
suzy@runliftmompod.com
Show notes: https://runliftmompod.com/is-treadmill-running-bad-for-you/
Shopping for a treadmill posts mentioned:
https://runliftmompod.com/how-to-shop-for-a-treadmill/
https://runliftmompod.com/3-tips-for-buying-a-treadmill/
Let's Connect! runliftmompod.com/blog instagram.com/runliftmom suzy@runliftmompod.com
Support the show: runliftmompod.com/partners
Full show notes here: https://runliftmompod.com/top-budgeting-tips-for-runners/
Check out Colleen's book: https://gracefulbudgets.com/for-love-and-money-book
Get the free budgeting course via email: https://gracefulbudgets.ck.page/92914f248f
What is your best savings tip for a brand new runner? I'd love to feature you on a future episode. Leave a voice message: https://www.speakpipe.com/runliftmom
Let's Connect!
https://runliftmompod.com/blog
https://instagram.com/runliftmom
suzy@runliftmompod.com
Support the show: runliftmompod.com/partners
https://runliftmompod.com/how-to-say-no-and-a-script-to-help/
Leave me a voicemail with your tips for saying "no": https://www.speakpipe.com/runliftmom
Original episodes with Chris about her 100+ pound transformation to Ironman Triathlete:
https://runliftmompod.com/epi9/
https://runliftmompod.com/epi10/
Connect with me:
suzy@runliftmompod.com
https://instagram.com/runliftmom
https://runliftmompod.com/blog
https://www.pinterest.com/runliftmom
https://www.youTube.com/runliftmom
5K Flexible Training Schedule: https://runliftmompod.com/free5k/ (30/30 walking foundation PRIOR if new to running)
Couch to 5K: http://www.c25k.com
First Strides in person workshops for Brunsco beaches: email me suzy@runliftmompod.com
What is your best tip for a brand new runner? I'd love to feature you on a future episode. Leave a voice message: https://www.speakpipe.com/runliftmom
Let's Connect!
Support the show:
Episode sponsored by Aetrex. Learn about the 4 piece Plantar Fasciitis kit: https://runliftmompod.com/top-3-ways-to-fix-plantar-fasciitis-for-runners/
Kit review ($99 intro price, save 25%): https://www.youtube.com/watch?v=VDImwigc41A
Looking for the longer version of this interview + specific routines from Dr. Sami?: https://runliftmompod.com/s2e6/
Please note this show moves to bi-weekly moving forward. Visit the blog https://runliftmompod.com/blog or back catalog of the podcast player you're in if you want running, lifting, and momming more frequently!
Connect with me:
suzy@runliftmompod.com
https://instagram.com/runliftmom
https://runliftmompod.com/blog
https://www.pinterest.com/runliftmom
https://www.youTube.com/runliftmom
Full show notes: https://runliftmompod.com/why-cross-training-is-important-for-runners/
Big takeaways:
1. cross training is an investment in running performance
2. simple is best
3. something is better than nothing
Connect with Melissa:
https://www.melissakendter.com/
https://www.instagram.com/melissa_kendter/
https://toneandsculpt.app/
Support the show:
Aloette: aloette.com/runliftmom (use code RLM for 15% off anything!)
Plans (1:1 personalized coming in 2022!): runliftmompod.com/product/training-plan/
Red H: https://redhnutrition.com/athlete/RunLiftMom/ (use RUNLIFTMOM for 15% off)
Factor: runliftmompod.com/factor
Crowd Cow: runliftmompod.com/cow use 30OFFCROWDCOW for $30 off your first box
Full show notes: https://runliftmompod.com/med/ Crowd Cow: https://runliftmompod.com/cow use 30OFFCROWDCOW for $30 off your first box Other show partners: https://redhnutrition.com/athlete/RunLiftMom/ (use code RLM for 15% off anything!) runliftmompod.com/factor runliftmompod.com/instacart runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365 leggings & Austyn running shorts!) https://aloette.com/runliftmom (use RLM for 15% off anything or get 25% off lifetime) Connect with me: suzy@runliftmompod.com instagram.com/runwithsuzy runliftmompod.com/blog pinterest.com/runliftmom YouTube.com/runliftmom
Run 3.4 for Eliza & meet others honoring her memory: https://m.facebook.com/groups/1122564718685909/ Show notes available here: https://runliftmompod.com/how-to-be-safe-while-running-solo/ Crowd Cow: https://runliftmompod.com/cow use 30OFFCROWDCOW for $30 off your first box Other show partners: https://runwithsuzy.com/senita-athletics/ (use RLM for 15% off)
Full show notes: https://runliftmompod.com/how-to-breathe-while-running-and-lifting/ Time based notes: 2:00 who are you? 3:00 how do you treat chronic pain & injury with breathing? 4:30 on different breathing styles 6:00 the diaphragm's role in sport 8:00 example of outcomes with volleyball player who ran in off season 10:00 diaphragm is more than just a 'breathing' muscle 12:30 breathing patterns paired incorrectly with activity or sport of choice can lead to chronic injury. 14:30 Ryan Hall's transformation from Olympian runner to weightlifter 16:00 how the abdominal muscles are so much more than just trophy muscles to display and how breathing technique 18:00 body positioning can be a powerful tool help reduce stress and anxiety Exercise video referenced in show: https://www.instagram.com/p/CDmGFhjAzwq/ Crowd Cow: https://runliftmompod.com/cow use 30OFFCROWDCOW for $30 off your first box Other partners: https://redhnutrition.com/athlete/RunLiftMom/ (use RUNLIFTMOM to save 20%) aloette.com/runliftmom (use code RLM for 15% off anything!) runliftmompod.com/product/training-plan/ runliftmompod.com/factor runliftmompod.com/instacart runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365 for leggings and Austyn shorts!)
Rather read? Full transcript available runliftmompod.com/epi190
Big Takeaways: 1) Fitness is a family culture - you build rituals and traditions around it.
2) Fitness must be diversified with togetherness and being alone - there are benefits engaging with both when it comes to "self awareness through self care" and balancing togetherness. (e.g. identity)
3) For the Montiel Family, fitness MUST be fun! We rely on our sense of humor to get through the tougher challenges.
Check out Sonja at collegeconfidence.net
https://www.facebook.com/collegeconfidentparents/
https://www.linkedin.com/in/sonjamontiel/
https://www.instagram.com/collegeconfidencewithsonja/
https://www.instagram.com/sonjamotivatesteens/
Support the show:
https://aloette.com/runliftmom (spend $50 in August 2021, get free training schedule of choice {$30 value})
https://redhnutrition.com/athlete/RunLiftMom/ (use RUNLIFTMOM for 15% off)
runliftmompod.com/factor
runliftmompod.com/instacart
runliftmompod.com/fabletics (2 for $24 intro deal, get 2 of the Austyn run shorts- SWOON!)
Original episode, Bomb Mom podcast with Melissa Vogel: https://melissavogelfitness.com/2021/07/12/episode75/
Support the show:
Connect with me:
"Get Zen now. Your life depends on it." – Samantha Gordon
Samantha Gordon ( instagram.com/sambaezen/ ) is a self-help author, yogi certified life coach, yoga teacher and meditation leader Samantha has practiced yoga for 17+ years and teaches self-empowerment, resilience and meditation.
Her book and journal, “How to be Zen in a Crisis”, can be found on the Amazon bestseller list and FREE in Kindle: https://amzn.to/3BlN8ei
It's annual BOGO time at Aloette: aloette.com/runliftmom
You can mix and match, so if you are new to this brand try my favorite similarly priced pairs:
Restorative Enzyme Peel $42.95 + Set n' Shield (natural deodorant- safe for kids, too!) $21.25 @ 50%
Peel: https://www.aloette.com/productdetail/8045971BUN/?u=runliftmom
S+S: https://www.aloette.com/productdetail/8048192BUN/?u=runliftmom
Leaf Relief CBD aloe gel $28 + Nutri Hydrating mist $12.75 @ 50%
LR: https://www.aloette.com/productdetail/8084060BUN/?u=runliftmom
Mist: https://www.aloette.com/productdetail/8040706BUN/?u=runliftmom
Full show notes: runliftmompod.com/fuller/
instagram.com/intervalweightloss/
>>> <<<
This episode is made possible by:
InfiniLean infinileanbelts.com
your support of my partners: runliftmompod.com/partners (note Aloette is having BOGO from 7/12-7/31 aloette.com/runliftmom )
>>> <<<
Connect with me on social instagram.com/runwithsuzy
Send me a voicemail with a pressing thought or question: https://www.speakpipe.com/runliftmom
Send me a love letter suzy@runliftmompod.com
Full show notes & photo/video of the belts: runliftmompod.com/infinilean/
Check out InfiniLean at: infinileanbelts.com and use code KEEPITUP for $5 off
Connect with Jen: instagram.com/infinilean
This episode is made possible by your support of my partners: runliftmompod.com/partners
>>> CONNECT <<<
Here's where I hang: instagram.com/runwithsuzy
Send me a love letter suzy@runliftmompod.com
Sponsored by: https://infinileanbelts.com
Notes can be found here: https://runliftmompod.com/qa-peloton-marathon-schedule-fueling-for-ultras-and-more/
Submit questions for the next Q&A to suzy@runliftmompod.com
Full show notes available at https://runliftmompod.com/goggins/
Strava run club (rewards & updates for Fall Goggins Challenge): https://www.strava.com/clubs/runliftmom
Connect with me: instagram.com/runwithsuzy or email me to sponsor the show's first virtual fitness event suzy@runliftmompod.com
Support the show:
aloette.com/runliftmom (use code RLM for 15% off anything)
runliftmompod.com/factor Save $40 off first week (was $30) with FIRSTFACTOR90
runliftmompod.com/instacart
runliftmompod.com/fabletics (new! Get the Motion365 blend for performance!)
Full show notes available at runliftmompod.com/epi183 Connect with Dr Sims: drstacysims.com instagram.com/drstacysims Wild AI app to track menstrual cycles & performance: https://wild.ai Online courses by Dr. Sims: drstacysims.com/courses Connect with me: instagram.com/runwithsuzy or email me to sponsor the show's first virtual fitness event suzy@runliftmompod.com Support the show: aloette.com/runliftmom (save 15% with code RLM) runliftmompod.com/factor Save $40 off first week (was $30) with FIRSTFACTOR90 runliftmompod.com/instacart runliftmompod.com/fabletics (new! Get the Motion365 blend for performance!)
Full show notes available at runliftmompod.com/epi182
Connect with Brodie:
New! Strava Run Club for listeners of Run Lift Mom (get podcast partner freebies, general love & shout outs!): https://www.strava.com/clubs/runliftmom
Support the show:
https://runliftmompod.com/what-is-on-discount-or-sale-at-aloette-right-now/
Full show notes (including timestamps) here: runliftmompod.com/epi181/
Connect with Melissa:
Support the show:
Connect with me:
Lara has stage 4 breast cancer and her health continues to decline. When we originally recorded this interview in late 2019, she was stable but knew what is happening right now- cancer progression, treatments, clinical trials, more progression- would unfold someday.
No ads or "buy XYZ" today. I'm asking outright that you join me supporting Hope Scarves while Lara, a Sister in Christ, is with us on this side of Glory and can feel your love and support. https://hopescarves.org
If you want to go straight to her podcast and skip this one, I'm cool with that: https://podcasts.apple.com/us/podcast/a-hopeful-life-with-lara-macgregor/id1496714025
Time based show notesL
Support the show:
Connect with me:
Full show notes: https://runliftmompod.com/how-to-handle-pelvic-pain-and-incontinence
Connect with Dawn:
Support the show:
Connect with me:
https://runliftmompod.com/why-i-did-murph-every-monday-for-24-weeks/
This show is made possible by your support of my partners:
Hang with me:
This is a collage episode of moments from the last 3 seasons about goal setting. Here are the full episodes from each of the guests:
This show is possible with partners:
Connect with me:
Full show notes: https://runliftmompod.com/rising-from-the-ashes-with-feenix-apparel-ceo-brooke-trogdon/
Connect with Brooke:
This show is possible with partners:
Connect with me:
Written recap & photos: https://runliftmompod.com/2021-myrtle-beach-marathon-race-recap/
Connect with me on social:
This show is possible with partners:
Email me at suzy@runliftmompod.com
Complete show notes: https://runliftmompod.com/why-is-community-important-in-fitness/
This show is possible with partners:
Connect with me:
Full show notes: runliftmompod.com/why-is-it-important-to-be-your-own-best-health-advocate/
Connect with Shana here: http://shannazaharis.com
Freebies and Facebook group: https://linktr.ee/shanna.zaharis
This show is possible with partners:
Connect with me:
Osteoporosis research: https://www.biotrack.com/cbd-and-bone-fracture-healing-the-best-data-published-for-medical-marijuana-in-fifty-years/
Learn about Leaf Relief (video): https://youtu.be/ClSZ235CYq0
Buy Leaf Relief: https://www.aloette.com/productdetail/leaf-relief?u=runliftmom
NOTE: military members should not use CBD products, even ones like this free of THC. Don't be stupid. Wait until you're retired or out of the service (willingly).
Original CBD episode with Huntsboro Hemp Co's Ginna Van Zandt: https://runliftmompod.com/epi43/
This show is possible with partners:
Connect with me:
Complete show notes & freebies: https://runliftmompod.com/the-complete-run-lift-mom-runners-gift-guide-2021/
This show is possible with partners:
Connect with me:
Full show notes: runliftmompod.com/overcoming-self-limiting-beliefs/
Time based markers:
1:15 how Rida got into coaching high achieving women 3:00 victim mentality and loss of balance 4:00 personal example of mindset trap 6:00 self awareness and affect on reactions 6:50 reframing limiting beliefs with positive affirmations 8:00 empowering other women as a practice of habit 10:30 put your metaphorical mask on first so you can tend to others 12:20 finding peace with saying no 13:00 setting healthy boundaries 14:40 where to find Rida
Connect with Rida: iwasthatgirl.com
Learn more about Rida & book a call: www.ridabakhsh.com/about/
Get your half marathon schedule free: https://runliftmompod.com/product/training-plan/ (select half marathon- no charge through April 30, 2021)
Try enzyme peel: runliftmompod.com/peel
Use your listener discount to buy Aloette: aloette.com/runliftmom
This show is possible with partners:
Connect with me:
Full show notes: runliftmompod.com/what-is-a-reverse-taper-in-running/
Get your half marathon schedule free: https://runliftmompod.com/product/training-plan/ (select half marathon- no charge through April 30, 2021)
Mary's episode about running community: runliftmompod.com/epi6/
Try enzyme peel: runliftmompod.com/peel
Use your listener discount to buy Aloette: aloette.com/runliftmom
This show is possible with partners:
Connect with me:
This is re-released with permission from NYMP. Original episode: https://notyourmotherspodcast.co/suzy-goodwin/
CONNECT WITH ME:
Remember, there’s an Aloette listener discount in this episode! Go to runliftmompod.com/aloette to use it!
This show is possible with partners:
Connect with me:
Show notes: https://runliftmompod.com/passing-down-healthy-habits-to-the-next-generation/
CONNECT WITH JENN:
Remember, there’s an Aloette listener discount in this episode!
This show is possible with partners:
Connect with me:
Detailed show notes here: runliftmompod.com/why-its-important-to-love-your-body
Get enzyme peel sample: runliftmompod.com/peel
runliftmompod.com/partners
This show is possible with partners:
Connect with me:
Detailed notes: runliftmompod.com/making-the-best-of-your-bathroom/
Get the FREE workbook: runliftmompod.com/roomreset
Connect with Julie and Jess: roomreset.net
Time based notes:
Don't forget to download that workbook: runliftmompod.com/reset
This show is possible with partners:
Connect with me:
Listeners: I am not going to be formally representing ZYIA Active moving forward. It's been a great ride & I appreciate the many of you who support this show with your purchases. Email me suzy@runliftmompod.com if you would like a referral to a rep in your area!
Full notes: https://runliftmompod.com/how-to-thrive-in-the-postpartum-period/
Time based notes: 2:00 background 33:00 why it's important to share women’s personal stories 4:30 planning for the postpartum period, which often gets overlooked 6:00 helping moms (and dads) feel less lost, helpless, and alone 7:30 physical recovery, breastfeeding and feelings of inadequacy 8:10 sleep, feeding, physical recovery, mental health, and more.sharing our personal story with other moms without coming off like a me monster 10:00 postpartum thrive guide and where to find Dara online
Connect with Dara: https://thesleepsessions.co/
Aloette product of the week: runliftmompod.com/4-ways-to-use-aloette-set-shield/
This show is possible with partners:
Connect with me:
Full notes: https://runliftmompod.com/spring-sleep-strategies-for-new-moms/
Time based notes: Irish twins (2:20), daylight saving time (4:00), splitting the difference for infants 5:30), toddler specific nap considerations (7:30), value of being flexible (9:50). She also discusses an approach for an infant napping frequently (11:30) and what adults can do to improve sleep (13:00).
Aloette product of the week: runliftmompod.com/does-aloette-beauty-sleep-help-rosacea/ (use RLM for 15% off)
Let's connect:
runliftmompod.com/
This show is possible with partners:
Connect with me:
Full show notes: runliftmompod.com/the-ultimate-guide-to-skincare-for-runners/
Check out Ryan's blog: beautybyryan.com
Aloette product of the week: www.aloette.com/productdetail/8045971?u=runliftmom (your listener discount is in this episode!)
Let's connect:
Support podcast partners & get great discounts on stuff you need: runliftmompod.com/partners
Discover my other podcast for entrepreneurs: servethensell.com
runliftmompod.com/partners
This show is possible with partners:
Connect with me:
Full show notes here: https://runliftmompod.com/how-to-safely-return-to-exercise-after-baby/
Other postpartum fitness episodes:
runliftmompod.com/epi17
runliftmompod.com/epi48
runliftmompod.com/epi54
runliftmompod.com/prenatal-postpartum-fitness-with-carolina-stone-of-street-parking/
Connect with Lisa:
FB: facebook.com/nurtureOT
IG: instagram.com/nurture.OT
Aloette product of the week:
runliftmompod.com/aloette-restorative-enzyme-peel-exfoliating-gel/
peelsample.com to request a free sample!
runliftmompod.com/partners
This show is possible with partners:
Connect with me:
Full show notes: runliftmompod.com/dark/
Let's connect:
Support podcast partners & get great discounts on stuff you need: runliftmompod.com/partners
Discover my other podcast for entrepreneurs: servethensell.com
runliftmompod.com/partners
This show is possible with partners:
Connect with me:
Full show notes: runliftmompod.com/how-to-take-pleasure-in-fueling-for-a-busy-lifestyle/
You can visit the new Glory Nutrition website glory-nutrition.com or connect with Heather on Instagram instagram.com/glory.nutrition
Get the Aloette enzyme peel sample : peelsample.com
Super Flexy (use RUNLIFTMOM for 20% off): https://redhnutrition.com/product/super-flexy-joint-tissue-support/athlete/RunLiftMom/?campaign=SuperFlexy
Support the show:
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This is just a quick audio journal for the race, y'all. There aren't show notes- you can go to https://www.instagram.com/p/CKt8jXXgsvM/?utm_medium=copy_link & see photos of the race, including the Fireball shot that may have led me to disaster!
Are you a runner? Get a free enzyme peel sample for your feet: https://runliftmompod.com/peel/
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Connect with me:
Full show notes: runliftmompod.com/knowing-your-self-worth/
Connect with Coby:campsite.bio/anourishedmom
Hang with her on social: instagram.com/anourishedmom
Support the show:
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This episode is sponsored by Premium Jane: premiumjane.com use code RUNLIFTMOM for 20% off any purchase
Full Show Notes: runliftmompod.com/top-tips-for-purchasing-a-treadmill/
Support the show:
Connect with me:
Show notes: runliftmompod.com/how-to-involve-your-kids-in-running/
Mary's full episode: runliftmompod.com/epi6
Get an Aloette enzyme peel sample FREE: peelsample.com
Support the show:
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https://runliftmompod.com/5-considerations-for-choosing-your-next-5k-race/
Get an Aloette enzyme peel sample: peelsample.com
Support the show:
Connect with me:
Full show notes: runliftmompod.com/3-reasons-why-you-should-run-a-5k-in-2021/
Get an Aloette enzyme peel sample: peelsample.com
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Get your schedule template free at runliftmompod.com/5K
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Ashley is currently the only women to rollerblade across Canada (10,000km or 6,200 miles from NFLD to BC).
Full show notes here: https://runliftmompod.com/why-do-you-need-a-big-hairy-audacious-goal/
Connect with Ashley:
ashleystgermain.ca/
instagram.com/highfive.to.happiness
Support the show:
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Full show notes here: https://runliftmompod.com/what-can-runners-learn-from-the-standard-goruck-documentary/
Learn about GORUCK as a brand in Emily's first Run Lift Mom interview: runliftmompod.com/s2e1/
Watch The Standard movie:
Amazon, free for Prime members: amazon.com/Standard-Jason-McCarthy/dp/B08FQQ2M26
iTunes: apple.co/31c2wdr Official website: thestandardfilm.com/
Connect with GORUCK:
Website: goruck.com
Instagram: instagram.com/goruck
Facebook: facenbook.com/goruck
Support the show:
Connect with me:
It's shorter than you're expecting but it was pretty straightforward: 12 hours of putting in work on a great day to run!
Full show notes here: https://runliftmompod.com/2020-nutcracker-endurance-run-12-hour/
Last year's event: https://runliftmompod.com/nutcracker12/
RSVP for next year here: https://www.facebook.com/events/406646770383603
Support the show:
Connect with me:
Full show notes here: https://runliftmompod.com/the-complete-run-lift-mom-runners-gift-guide/
Gifts mentioned:
Let's connect:
Support podcast partners & get great discounts on stuff you need: runliftmompod.com/partners
Get a free training calendar: runwithsuzy.com
Discover my other podcast for entrepreneurs: servethensell.com
Get new releases by text: newreleasewednesday.com
Connect with me on social:
Instagram: instagram.com/runliftmompod
Facebook: facebook.com/runliftmompod
YouTube: youtube.com/runliftmom
Pinterest: pinterest.com/runliftmom
Twitter: twitter.com/runliftmom
Want to work together?
Podcast consulting openings in Feb 2021. Schedule a discovery call runliftmompod.com/contact
Full notes at: https://runliftmompod.com/ultimate-guide-to-basic-wine-knowledge-for-mother-runners/
The Vino app: vino.com
Take a FREE virtual wine tasing course from Jaco at grapeunknown.com
Learn more about wine on Grape Escape TV: grapeunknown.com/tgetv/
Timed notes:
2:00 Who is Jaco? How did he get involved in winemaking and education 4:00 moving to the US, getting involved in industry, meeting his wife 6:00 basics of shopping for wine eat the grocery store 5:30 preservatives, sulfites, and fillers in wine 7:00 how to determine a greta wine by looking at the label 8:30 where is the wine from? 9:30 Vino app to help with shopping 11:00 settling the "aging wine" debate 12:00 storing your wine at home- dos and don'ts 13:00 get a free wine tasting class!
About the guest:
Jaco Vienings is an oenologist & viticulturist. Making wine across the world, meeting unique wine personalities on the grape escape TV, and starting Hartlam winery, has allowed Jaco the privilege to gain invaluable experience. As the founder of Grape Unknown (virtual wine tastings club & online wine education) his mission is to make wine more accessible and enjoyable to understand.
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Takeaways: Know you’re number to understand your feelings & behavior. There is a difference between being a victim of something VS victim mentality - own your story and reality, but get up from it after proper healing and be your own role model and hero!
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Full show notes here: https://runliftmompod.com/can-you-run-a-50-mile-ultra-without-training/
Watch the movie: https://vimeo.com/ondemand/roadto50miles/443922435
Road to 50 Miles website: roadto50miles.wordpress.com
Connect on IG: instagram.com/roadto50miles/
2:00 how did Jen find running? 4:00 how did Kara beg8in running? 5:30 defining ultramarathon 6:00 Why AR50 8:30 on aid stations and camaraderie on course 11:00 friend and family support 13:45 importance of training for the terrain 15:30 trail versus road running 17:30 cut offs, feat of looming DNF 19:00 friendship after training for 50 miles 22:00 where to find the movie
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For full notes, go to https://runliftmompod.com/med
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Connect with Kelly Wilson at fitfizzstudio.com/podcast or on social instagram.com/fitfizz/
For full notes and episode blogs, go to https://runliftmompod.com/how-to-honor-your-health-as-a-competitive-powerlifter/
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Full show notes here: https://runliftmompod.com/10-tips-for-setting-a-guinness-world-record/
Infertility and NICU experience episode: https://podcasts.apple.com/us/podcast/run-lift-mom/id1449983613?i=1000434124756
Episode with Ann Marie Cody, current 26.2 triplet stroller record holder: https://podcasts.apple.com/us/podcast/run-lift-mom/id1449983613?i=1000441376931
Episode with Quad Stroller mother runners: https://podcasts.apple.com/us/podcast/run-lift-mom/id1449983613?i=1000430789168
For full notes and episode blogs, go to runliftmompod.com/podcast
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Full notes here: https://runliftmompod.com/how-to-honor-your-running-schedule-as-a-busy-mom/
Show notes:
How Amy found running in her 30s (2:00) how the running community brought her in and races came second (4:30) staying consistent in a chaotic season of life (6:30) virtual racing (7:15) Making the time sacred and ensuring your family is on board and understands you can serve them better when you’ve run (9:00) Finding a time in the day you can honor (11:30) Habit stacking and replacing (13:00) rapid fire (14:30) zyia rapid fire
Connect with Amy: https://instagram.com/actively.amyglenn on IG, https://www.facebook.com/groups/amyglennzyiaactive on Facebook (private group) to buy ZYIA from Amy
Support this show: https://runliftmompod.com/partners
Message me personally: https://runliftmompod.com/contact
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Full show notes here: https://runliftmompod.com/mealprep/
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Full show notes here: https://runliftmompod.com/how-to-involve-your-kids-in-the-kitchen/
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To learn more about the resources mentioned in this episode, visit the show notes https://runliftmompod.com/how-to-begin-a-zero-waste-lifestyle-with-rebekah-saltzman
Guest details
Website: BalaganBeGone.com
Podcast: Journey To Organization, iTunes, Google, Stitcher, Spotify, anywhere you can download a podcast
Facebook @balaganbegone @rebekahchaifetzsaltzman @journeytoorganization @balaganbegone
Twitter @balaganbegone
Instagram @balaganbegone @rebekahsaltzman
Pinterest @rebekahsaltzman
TikTok @rebekahsaltzman
LinkedIn @rebekahchaifetzsaltzman
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Visual ideas: https://runliftmompod.com/how-to-use-activewear-in-your-diy-halloween-costume/
Kettlebell, snowflake, & Katniss costumes here: https://runliftmompod.com/running-in-costume/
Hang with me at https://runliftmompod.com/blog
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To learn more about the resources mentioned in this episode, visit the show notes https://runliftmompod.com/how-to-feel-more-confident-with-the-pleasure-code/
2:00 warning: no kid listeners 3:00 what is a pleasure Coach? 4:00 defining pleasure 6:00 pleasure outside of the bedroom 6:30 valid of rituals and how they increase pleasure 8:30 love languages 9:00 pleasure inside the bedroom 10:00 why it's important to feel more confident 12:00 high overview of pleasure code types 13:30 how to find DD
Guest details
Hang with DD on IG: https://instagram.com/pleasurecodecommunity or Facebook https://www.facebook.com/pleasssurecode.community
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Full show notes at: https://runliftmompod.com/how-to-model-courage-and-vulnerability-with-dr-ashley-wellman/
2:00 professional background as a criminologist and tenured professor 4:00 career drive exposes workaholic tendencies 5:00 heartbreak of multiple miscarriage 6:30 the incident that changed her and daughter Reagan’s life forever
9:00 on deep grief and being pushed out of her career as she copes with living and parenting without Buddy 12:30 idea for the book The Girl Who Dances with Skeletons: My Friend Fresno 14:00 how the book teaches kids to cope with death
16:00 Ashley and Reagan channel grief into a positive tool 17:00 on the illustrator and the Providence of the team surrounding My Friend Fresno 18:00 where to find Dr. Wellman on social media + buy the book online at https://ashleywellman.com/author.html
The Girl Who Dances with Skeletons: My Friend Fresno
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This is a release from March 2020 in celebration of World Gratitude Day: https://runliftmompod.com/gratitude-in-the-new-normal-covid-19-blessings/
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Full show notes can be found here: https://runliftmompod.com/setting-a-healthy-example-for-little-girls/
Time based notes:
2:00 personal, career, and family background 4:00 how Shelley found fitness by healthy behavior being modeled for her by her Mom 6:00 Mom strikes again with introduction to CrossFit style exercise and movements 6:30 becoming a CrossFit L1 Coach & the twin pregnancy that ended that tenure 7:00 how mindset and goals around exercise change when you become a Mom 8:30 how to set a positive example with exercise for kids 10:00 raising girls in 2020 and why it's important to model strong, healthy behavior
Connect with Shelley:
https://instagram.com/fitmamatostronggirls
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Season 3 brings this show back to original vision with episodes under 30 minutes, mix of quick tip + interviews with genuine, real fitness minded Moms (& some Dads!). I'm sticking to running, lifting and momming over here!
Business content has moved to Serve then Sell podcast. You can find this show, aimed toward direct sellers with service leadership goals, on over 10 platforms including:
Apple:
https://podcasts.apple.com/us/podcast/serve-then-sell/id1523232335?uo=4
STS Spotify:
https://open.spotify.com/show/4HHOAUbTsZbCRIb8oB0F6u
STS Google:
https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy8yYjRkZTc2OC9wb2RjYXN0L3Jzcw==
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Brenda's free kickstart your social strategy workbook
Connect with Brenda online or on Facebook: https://www.facebook.com/groups/elitekickstart/
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To learn more about the resources mentioned in this episode, visit the show notes https://runliftmompod.com/do-you-need-to-lose-weight-or-get-healthy/
Mentioned in this episode
Want to connect with me further? Connect with me on Instagram or YouTube and reach out!
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Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com
Full show notes HERE: https://runliftmompod.com/how-to-be-safe-while-running-solo/
Full show notes: https://runliftmompod.com/how-to-breathe-while-running-and-lifting/
Time based notes:
2:00 who are you? 3:00 how do you treat chronic pain & injury with breathing? 4:30 on different breathing styles 6:00 the diaphragm's role in sport 8:00 example of outcomes with volleyball player who ran in off season 10:00 diaphragm is more than just a 'breathing' muscle 12:30 breathing patterns paired incorrectly with activity or sport of choice can lead to chronic injury. 16:00 Adam Klink and the Castro Challenge (500 lb deadlift + mile run under 5 minutes in same day) 18:30 Ryan Hall's transformation from Olympian runner to weightlifter 21:00 how the abdominal muscles are so much more than just trophy muscles to display and how breathing technique 23:00 body positioning can be a powerful tool help reduce stress and anxiety
Exercise video referenced in show: https://www.instagram.com/p/CDmGFhjAzwq/
Partners of this episode:
The podcast episode associated with this post is made possible by your support ofmy own training offering and the following partners:
Red H Nutrition (use RUNLIFTMOM to save 15% on anything)
Hey Sister! Check my website for full show notes & deets on Alison's FREE "how to train your anger dragon" workshop: https://runliftmompod.com/how-to-help-kids-handle-their-emotions/
Want to connect with me further? Connect with me on Instagram or YouTube and reach out!
Want to work together? Here's how we can do that!
This podcast is sponsored by:
Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com
Connect with Adam on his website https://www.adammendler.com and listen to 30 Minute Mentors for a heavy dose of leadership inspiration! Want to connect with me further? Connect with me on Instagram or YouTube and reach out! https://instagram.com/runliftmompod.com https://youtube.com/runliftmom Want to work together? Here's how we can do that! ZYIA Active brand rep 1:1 podcast consulting services https://runliftmompod.com/contact This podcast is sponsored by: ZYIA Active Run Lift Mom training plans HelloWoofy Red H Nutrition (use RUNLIFTMOM to save 15% on anything) Audible Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com
To learn more about the resources mentioned in this episode, visit the show notes https://runliftmompod.com/what-is-a-postpartum-recovery-plan-and-why-do-you-need-one?/
Show notes:
2:00 how Aida went from a corporate setting to owning a doula agency 5:00 what is a Doula and how do they help during labor and delivery 7:00 importance of having support during the postpartum recovery period 8:30 vulnerability and the need for support before baby arrives, as birth support, and afterward 10:00 need for community in motherhood
13:00 Birth plan vs birth preferences 14:00 Doulas as an integral part of your postpartum recovery plan, what to consider in a recovery plan 16:00 considerations for a COVID world and the role of Telehealth 24:00 more on Mother support and how to access resources in a pandemic 27:00 rapid fire
Guest details:
Aida Algarin is owner of Aida Algarin Birth Services, a full service doula agency whose office is located in the heart of historic downtown Fayetteville. https://www.aidaalgarinbirth.com Aida is a birth and postpartum doula, sibling care doula, childbirth educator, infant feeding specialist, and placenta encapsulator. Aida and her team of doulas are members of the Fort Bragg military community, as are the majority of families they support. She has four children ranging from 25 to 3 years old and is also fluent in Spanish.
Mentioned in this episode
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This podcast is sponsored by:
Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com
Full show notes can be found here: https://runliftmompod.com/mommy-masterclass-stroller-running/
New sponsor Audible- free trial here: https://audibletrial.com/runliftmom
Mentioned in this episode
Want to connect with me further? Connect with me on Instagram or YouTube and reach out!
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This podcast is sponsored by:
Show notes & clothing donation resources found at https://runliftmompod.com/organizing-playroom-and-kid-spaces-with-2-girls-1-closet/
Want to connect with me further? Connect with me on Instagram or YouTube and reach out!
Want to work together? Here's how we can do that!
This podcast is sponsored by:
Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com
Want to connect with me further? Connect with me on Instagram or YouTube and reach out!
Want to work together? Here's how we can do that!
This podcast is sponsored by:
https://runliftmompod.com/how-to-get-your-baby-to-sleep-while-traveling-with-dr-sarah-mitchell/ for show notes
About the guest:
Dr. Sarah Mitchell is a chiropractor by training but found her true calling as a sleep consultant when her first child just would not sleep. She's the owner of Helping Babies Sleep where she offers high touch 1:1 sleep coaching consultations. She also runs Helping Babies Sleep School online, a monthly membership subscription for tired parents.
Dr. Sarah is a proud member of the Society of Behavioral Sleep Medicine. She is currently contributing to research at San Jose State University on the efficacy of her sleep teaching coaching and the effect of sleep teaching on maternal anxiety. Originally from Ottawa, Ontario Canada, Sarah resides in the San Francisco Bay Area with her husband, son and daughter.
Want to connect with me further? Connect with me on Instagram or YouTube and reach out!
Want to work together? Here's how we can do that!
This podcast is sponsored by:
Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com
Full show notes can be found at: https://runliftmompod.com/reflective-awareness-strategies-with-elizabeth-cook/
Time based notes:
3:00 becoming a Mom young and path to career change; how Elizabethh (Lizzie!) became a life and holistic health coach alongside an Engineering career 5:00 Societal pressure of having it all immediately. Desire for both success and peace specifically with Moms. Why do we have trouble achieving this? 9:00 3 D’s and awareness of time of day when you are most productive. The busier you are, the tighter your organization needs to be for productivity
11:00 Responses to pressure for “leveling up” 13:00 Tactical exercises for reflective awareness with mindset 15:00 abundance thinking versus scarcity thinking. How does this help us achieve both success and peace? Growth Mindset book takeaways 18:00 What it’s like to parent such different ages at the same time 20:00 coaching services provide working Moms with the tools and mindset to make positive and lasting changes in their lives 23:00 rapid fire questions
Let's go deep:
Want to connect with me further? Connect with me on Instagram or YouTube and reach out!
Want to work together? Here's how we can do that!
This podcast is sponsored by:
Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com
Let's go deep:
Want to connect with me further? Connect with me on Instagram or YouTube and reach out!
Want to work together? Here's how we can do that!
https://runliftmompod.com/frequently-asked-questions-about-being-an-aloette-rep/
Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com
Full episode notes at: https://runliftmompod.com/blackbeard's-revenge-100-mile-race-recap/
I have coaching availability again! Check out https://runliftmompod.com or email runliftmompod@gmail.com to learn more.
Let's go deep:
Want to connect with me further? Connect with me on Instagram or YouTube and reach out!
Want to work together? Here's how we can do that!
This podcast is sponsored by:
Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com
Full episode notes at: https://runliftmompod.com/grief-recovery-strategies-with-kari-driskell/
4:00 how Kari became a young widow at age 38 when her Husband Eric died suddenly and unexpectedly of a massive ruptured brain aneurysm with instant and irreversible brain damage.
He was on life support for 3-days without hope of recovering and by the end of the week he died. Her daughters were 8 and 11.
6:00 walking through her own grief and unexpectedly finding a new career as an Advanced Grief Recovery Method Specialist and Certified Life & Happiness Coach
8:00 grief is different from traditional mindset work 10:00 picnic example 12:00 feelings to thoughts to action
13:00 changes in life produce grief at many levels, from the death of a pet to a move to a change in career to infertility to an experience like Kari’s
14:00 therapeutic activity number 1: “story of truth”
Needed: pen, paper, 30-60 minutes
19:00 therapeutic activity number 2: “10 page reset”
Needed: pen, pencil, 10 sheets of paper, 60 minutes
22:00 definition of grief: complicated feelings about a change.
Use grief recovery strategies for large and small. If it’s a change, you can experience grief so don’t discount your own feelings.
25:00 here’s where Kari kills my rapid fire concept but spoiler alert: I love it
Let's go deep:
Want to connect with me further? Connect with me on Instagram or YouTube and reach out!
Want to work together? Here's how we can do that!
This podcast is sponsored by:
Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com
Full episode notes at: https://runliftmompod.com/prenatal-postpartum-fitness-with-carolina-stone-of-street-parking/
Visit Street Parking to learn more about simple yet effective programming for anyone, especially women at any stage of motherhood postpartum fitness to empty nest!
Check out the Street Parking Mamas podcast on YouTube, Spotify, Apple Podcasts, or anywhere you fancy getting podcasts!
Check out Red H Nutrition & use RUNLIFTMOM for 15% off!
Get a discount on the item of the week by signing up for texts at newreleasewednesday.com or learn about how you can work with me as a brand rep at activeopportunity.com
Full notes can be found at: https://runliftmompod.com/a-sobriety-story-with-jennifer-golden/
I'm joining other independent podcasters in the podcast blackout effort. We know our responsibility as people with a platform.
Full show notes at http://runliftmompod.com/blackout
Resources:
Speak out against hate crimes, especially if, like me, you are white. Being silent is dangerous. Black lives matter.
Full show notes and video examples can be found at: http://runliftmompod.com/running-q&a:-beginner-strategies,-mindset,-strength-training/
3:00 Galloway method 5:00 Ratio options until you are running unbroken 8:30 Minutes, not miles 9:00 Self reward 10:00 30 days and the power of habit 12:30 virtual racing strategies 16:00 strength training for runners
20:00 how to program strength training into your week if you run every day
Get the Workout Kit with 12 running sessions free- my gift to you for Global Running Day!
Join my private Facebook group and participate in special events and run coaching sessions, which can also be scheduled for small group within a ZYIA Active party, earning you free & discounted gear.
Full show notes and brand story here: https://runliftmompod.com/sports-bras-&-start-ups-with-catherine-betts-of-betts-fit/
2:00 update on how business and life has changed with COVID 4:00 background in fitness industry and path to entrepreneur 5:30 beginnings of the bra lab, early prototype for a G cup size 7:00 how pregnancy changed the business 11:00 filling a need for women who have to get custom bras or wear 3 at a time 15:00 patent filled design to help posture 17:00 delegate a full plate 19:00 growing a network for your brand (boy, does this run parallel to ZYIA!) 20:00 fitness advice for new moms. What gives you joy?
22:00 how conventional sports bras on the market fail women 24:00 Betts Fit Bra intelligent design sports bra, intended for function and versatility 25:00 work to live and life balance 26:00 self talk rapid fire 28:00 discipline learning opportunities 29:00 this or that 30:00 advice for younger self
Full show notes can be found here: https://runliftmompod.com/why-i-did-murph-every-monday-for-24-weeks/
Full notes can be found here: http://runliftmompod.com/10-lessons-from-100-run-lift-mom-podcast-episodes/
The idea for this show all started when Emily wrote this blog about her son Ryan.
Please visit http://runliftmompod.com/heavy-work-as-rx-with-goruck's-emily-mccarthy-and-tiffany-higginsfor full show notes, including links discussed in show.
NOTES:
2:00 intro to encore guest 3:00 background about Emily as a mother 5:00 things Ryan would do that made the family take note 8:00 school referral, diagnosis from OT 12:00 evaluation and concept of “heavy work”
14:00 Emily's S1E1 episode 15:00 explanation of GORUCK and how heavy work is for a child to remind them their body is connected 17:00 what rucking looks like for their family and day to day
18:00 importance of prescription that doesn’t include pharmaceuticals
20:00 how the GORUCK community lifted Emily up and served as a safe space and community 26:00 what daily life looks like for Ryan now with heavy work incorporated 30:00 importance of sharing your sticky story 32:00 rapid fire - what’s in your rucksack?
36:00 what is proprioception (heavy work) in OT terms? 37:00 how your senses work in development 38:00 why heavy work is effective 40:00 examples of carry-push-pull 42:00 when should parents seek an OT if they suspect a sensory processing concern? 45:00 what a preventative therapy journey looks like
Connect with guests:
The podcast episode associated with this post is made possible by your support of my own training offering, ZYIA Active business, and a partnership with Woofy and Red H Nutrition (use RUNLIFTMOM to save 15% on anything).
Full podcast notes here: http://runliftmompod.com/eating-for-fertility-with-samantha-kellgren-of-simply-well-coaching
2:00 Rapid fire 4:00 setting boundaries, 4 hour work week style 6:00 Samantha’s personal journey and the evolution of Simply Well coaching 8:00 helping other women to see exercise is not a punishment 10:00 lifestyle changes to get your mensuration back to normal and prepare your body for pregnancy 13:00 squashing nutrition tip myths for someone trying to conceive 14:00 “eat like you’re pregnant before you’ve conceived” 17:00 exercise should be joyful 20:00 the importance of gratitude “No one cares but you” - on hitting X miles per week or lifting X weight Don’t put stress on yourself with exercise related goals
Samantha can be found at her website. You can also crash her Instagram account and tell her how amazing she is!
Full show notes can be found at https://runliftmompod.com/creative-ways-to-be-productive-from-home-with-julia-lefaivre/
NOTES:
2:00 who Julia serves as a success coach 4:00 don’t overcommit yourself - identity priorities 6:00 do a time audit 7:00 ABC, 123 system and ensuring As it 1s are on priority list of 3 9:00 how to say no to others
“Thank you for thinking of me. I can’t do that. If I did, I’d have to take from something else like X, X, X and that wouldn't be fair”
13:00 drop the scroll- low hanging fat on social media 14:00 newsfeed eradicator 17:00 push journal system to stay reminded of goals 19:00 how a defined schedule for at least 30 days will create boundaries and create good habits 21:00 “power pockets” are the new pomodoro technique 23:00 permission to do a task (not complete one) in 15 minutes 24:00 make a list of what you can accomplish in 15 minutes 26:00 tweak, don’t abandon systems that aren’t working 26:30 3 R’s: revisit, re-access, revise 27:00 why pen and paper is powerful 28:00 rapid fire
Show notes:
Access full show notes at http://runliftmompod.com/successful-at-home-learning-with-stacey-barnes/
Episodes mentioned in this show:
The podcast episode associated with this post is made possible by your support of my own training offering, ZYIA Active business, and a partnership with Woofy and Red H Nutrition (use RUNLIFTMOM to save 10% on anything).
Full episode notes can be found here: https://runliftmompod.com/how-to-love-the-old-and-change-your-life-with-isabel-tom/
3:00 background, insight into Isabel as a Mom and person 5:00 professional life and background in elderly care and hospice 9:00 God's providence and the book deal 12:00 aging in our current culture 13:30 mindset of gratitude and growth
15:00 COVID-19 affect on elderly- difference between active older adults and those in full time care 18:30 "magic" of grandkids- bless without baggage 21:00 deepening relationships with older adults 23:00 perspective on fear with current circumstances between ages 24:30 how to speak with an older person about risk 25:00 Isabel's book- The Value of Wrinkles
Full show notes can be found at: http://runliftmompod.com/strategies-for-working-from-home-with-jessica-somar/
NOTES: 3:00 background 5:00 get dressed for work- “look good so you can feel good and do good” 7:00 work environment - consider personal learning and productivity styles 9:00 set a schedule- avoid working 24/7 and make room for self care 11:00 household rules 13:00 considerations for dual work from home households 15:00 staying active from home 17:00 virtual fitness opportunities like GoRuck workouts 19:00 it’s about movement, not necessarily a workout 19:30 pomodoro technique (see http://runliftmompod.com for brain photo)
20:00 identify opportunities to move- ie, “walking meetings” 22:00 staying accountable to healthy eating 23:00 packing lunch and tracking for accountability 25:00 focusing on controls, mindful eating 26:00 creating a behavioral habit 27:00 rapid fire
STAY CONNECTED: Jessica Somar on LinkedIn: https://www.linkedin.com/in/jessicamsomar and Instagram: https://instagram.com/jessica_somar
This podcast episode is made possible by your support of my own training offering, ZYIA Active business, and a partnership with Red H Nutrition: use RUNLIFTMOM to save 15% on anything https://shoprunliftmom.com
Complete notes can be found at: https://runliftmompod.com/what-to-do-if-your-race-is-cancelled/
2:00 Jack Brunecz, Methodist University Director of Cross Country and Track & Field on why this is bittersweet and the mindset you should own. 4:00 Liz DeLise, Rambling Mom Running, doing the run anyway but respecting your training
10:00 round table with Dr Matt DeBole, PT, DPT of Run Better Academy & Coach Chris Kenon 11:00 honoring feelings of disappointment 12:30 Chris’s personal story with hurricane cancelled half IM 14:00 why we’re shocked 15:00 “reverse taper” defined 18:00 reevaluating goals & creating new micro cycles for fall rescheduled races
21:30 silver lining of getting an “out” in a poor training season, opportunity to make next training cycling schedule 23:00 how to plan a safe community or virtual run 24:30 focus on safety, creative ideas to recreate experience
28:00 nerding out on running as a sport 30:00 should runners sign up for another race now or wait it out? 33:00 focusing on what you can control
35:00 Valerie Hunt of RunRx on mechanics and practicing the skill of running in the off season
OFFERS
Don’t forget to take up Dr. Matt on the Run Better Academy swag bag offer with a training plan purchase!
The podcast episode associated with this post is made possible by your support of my own training offering, ZYIA Active business, and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything.
2:00 how a 21 year old finds herself over 300 pounds 4:30 toxic eating habits and hitting the drive through 6:00 hoarding food when the rest of the household is healthy 9:00 how Taylor’s Mom & Doctors were change agents for the decision yo change
12:00 losing 25 pounds in the first month by giving up soda and following weight watchers 14:00 anxiety inducing fear of the scale
16:00 the importance of a good support network in taking the first step 18:00 physical pain of being heavy- “going up the stairs was hard” 19:00 success pyramid- nutrition, mindset, fitness
20:00 losing 75 pounds on food changes through weight watchers alone “it’s always been about living my life to its fullest” 24:00 why an overweight person may not want to “move more, eat less” as a starting point 26:00 starting on a random day versus top of the month/year
28:00 food swaps Greek yogurt for mayo, ground turkey or very lean ground beef for ground beef 30:00 Taylor’s 2 point Chick-Fil-A order, which has made her famous on Instagram 32:00 Rapid fire - self talk
This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 15% on anything.
Aloette product of the week: www.aloette.com/runliftmom (email me for your listener discount suzy@runliftmompod.com )
Let's connect:
Support podcast partners & get great discounts on stuff you need: runliftmompod.com/partners
Discover my other podcast for entrepreneurs: servethensell.com
Get ZYIA new releases & Aloette sales by text: newreleasewednesday.com
Connect with me on social:
Instagram: instagram.com/runliftmompod
Facebook: facebook.com/runliftmompod
YouTube: youtube.com/runliftmom
Pinterest: pinterest.com/runliftmom
Twitter: twitter.com/runliftmom
Full transcript and details on https://runliftmompod.com/reflections-from-a-nicu-mom/
Show Notes:
3:00 personal background 4:00 pregnancy with Barrett 7:00 blood transfusions during pregnancy 11:30 when your Doctors google start your bedside 13:00 does he have enough fight to be saved? 15:00 NICU “lows”, being patient enough for development 18:00 6 month stay in the NICU 19:30 biggest misconception about NICU parents 21:00 life as the parent of a 3 year old NICU graduate 22:00 Knits fot NICUs 24:00 why the program is one for one 26:00 importance of consistency, fitness as a coping technique 28:00 self talk 29:00 rapid fire
Connect with Kate:
Sponsors:
This episode is made possible by your support of my partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including the gut health bundle with Adaptogenic Symbiotic!
You can also connect with me on Instagram to learn about all the sponsors of this show. Don't forget to subscribe to the podcast, which helps others find Run Lift Mom.
2:40 typical day and how Jenn manages priorities 3:30 on beginning the day by being outdoors and active 4:00 movement aiding in creative thinking 6:00 explanation of CinchShare a a concept and aid in staying consistent 8:00 value of consistency
10:00 favorite apps to stay organized 11:00 concept of a monkey mind journal in goal setting and daily movement forward 13:00 respect the season of life you're in- toddlerhood will look different for a mother than teenage years 15:00 importance of learning into change on social media 17:00 taking consumer behavior into account when creating content and delivering information 18:00 rapid fire
Full show notes available at http://runliftmompod.com/how-to-maximize-time-with-monotasking/
Shop with me at https://www.myzyia.com/RUNLIFTZYIA/shop/preshop.aspx
Read my blog at https://runliftmompod.com/blog
Show notes:
2:00 how we know one another- direct selling connection 4:00 brands we represent: ZYIA Active (Suzy) & Beautycounter (Anna) 5:30 how did you feel about direct sales/multi level marketing companies 5 years ago 8:00 on predatory messages and being targeted by direct sellers
10:00 personal stories- when our minds changed 12:00 why people buy from people 15:00 choosing a product that fits into your lifestyle, not the other way around 18:00 willingness time eat crow 20:00 direct sales community culture 22:00 24:00 professional advantages of direct selling
26:00 starting outside your “warm market” instead of inside 29:30 why it's important to join a direct sales brand with someone you trust and respect 32:00 what it takes to be successful in direct selling with any brand
Anna's podcast is called Curiouser & Curiouser and she is a Beautycounter rep. Check out her brand for clean beauty and her blog for lifestyle tips!
This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything.
Get full notes at http://runliftmompod.com/3-tips-for-buying-a-treadmill/
This podcast episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything.
Show notes:
1:30 where is your mindset? Are you already claiming victory? Why are you making changes- can you clearly communicate?
3:00 create a plan to overcome an unhealthy habit or adopt a new habit 5:00 tackle opportunities for change one week at a time 5:30 what’s keeping you accountable7:00 importance of writing things down and having visual progress motivation 9:00 “fail to plan, plan to fail” 11:00 identifying opportunities and staying disciplined with an accountability calendar or tech 12:30 importance of pen to paper, having a system for change 14:00 Reaching Impossible Goals
16:00 real food nutrition plan- low hanging fruit (pun intended!) 17:30 common nutrition behavioral examples 20:00 write things down to look for patterns and opportunities for change 20:00 consistency creates habits 24:00 closing, rapid fire
Connect with Jen or download her free accountability calendar to use alongside your own health efforts. Here's how she does it!
This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything. Write me a love note at runliftmompod@gmail.com
1. Thought management 2. Power phrases or mantras 3. Know your why
Full notes can be found at https://runliftmompod.com/3-ways-to-improve-your-running-mindset/
This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including ZEN REM
You can also connect with me on Instagram to learn about all the sponsors of this show.
Don't forget to subscribe to the podcast, which helps others find Run Lift Mom.
Jen's "Why" for working at AHA (2:15). How losing a child changes your life (7:45). Total pivot to fundraising (10:00). Creative examples (11:35). Partnering with local businesses (13:15). People are busy- ask again (15:00). Staying motivated when you hear "no" often (17:45). Focus on controllables, including sharing personal story, timing of ask out (18:10).
Tell Jennifer she's a boss at jennifer.lawson@heart.org or go meet her at the Guilford Heart Walk!
This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including ZEN REM
You can also connect with me on Instagram to learn about all the sponsors of this show.Don't forget to subscribe to the podcast, which helps others find Run Lift Mom.
Do you have a BHAG (big hairy audacious goal)? Here’s how to recognize one & 2 personal examples intended to help you commit to one!
SHOW NOTES: Last episode with Erin- over 60 shows ago (2:30), no phone rule in different life seasons- do you have 20 minutes? (5:00), it's not about the time frame, it's about face to face interactions and quality time (6:30), Erin's mile streak (11:00) and other fitness endeavors (12:30), going deep with intuitive movement (14:00), importance of consistency in small doses (16:00) What Erin's typical day looks like as a working Mom (17:30), learning to give yourself grace and let go of perfection (20:00), Erin's favorite memories from the last 3 years at ZYIA (22:00), rapid fire in this or that activewear style (25:00) OTHER DETAILS: Learn more about Erin or the opportunity to work with her. This episode is made possible by your support of my partnership with Red H Nutrition: use RUNLIFTMOM to save 15% on anything including the gut health bundle with Adaptogenic Symbiotic! You can also connect with me on Instagram Learn more about ZYIA Active: runliftmompod.com/zyia Aloette product of the week: www.aloette.com/runliftmom (email me for your listener discount suzy@runliftmompod.com ) Let's connect: Support podcast partners & get great discounts on stuff you need: runliftmompod.com/partners Discover my other podcast for entrepreneurs: servethensell.com Get Aloette sales by text: newreleasewednesday.com Connect with me on social: Instagram: instagram.com/runliftmompod Facebook: facebook.com/runliftmompod YouTube: youtube.com/runliftmom Pinterest: pinterest.com/runliftmom Twitter: twitter.com/runliftmom
I am training for a 100 mile race. It’s Blackbeard’s Revenge in late March so I'm currently in high mileage territory. Here are 3 tips from ultramarathon from training you can use in a 5K, 10K, half, or full marathon:
1: Doubles and Triples
I’m doing a lot of multiple runs throughout the day since my effort will likely spam the course of 25-30 hours.
I did a single 12 hour effort that yielded 65 miles but that’s the only extremely long effort I’m doing.
I’ve talked about not going beyond 3 hours in a single training effort here before and I stand by it. I need to prepare my body for the volume but am also almost 40 years old- there’s a fine line there between volume and injury
So, I’m doing double and triple runs in a single day
For example, if I have 20 miles to run that could be 10+10 or 7+7+6
Naturally, I have to schedule around this to a degree with childcare (& you probably will with work), but splitting your effort is a way to achieve high volume
2: Back to back long efforts
Another strategy I am using in an effort to prepare my body for the fatigue I’ll feel in later miles is back to back long runs.
This would be, for example, doing a 12 mile schedules long run it key effort and then a 10 the following day.
The outcome here is training effect. I want my legs to be tired on run number 2. I also want to run through it so I’m stronger on the other end.
Note you can combine with doubles or triples if you are training for a marathon or above.
Under that, you can probably choose either/ or & hit the volume and desires training effect.
3: Splitting the difference on bedtime
I know sleep is a crucial part of recovery and I’m programming it as if it were part of my mileage
My strategy, taken from an infant sleep counselor, is to go to bed 20-30 minutes earlier and wake up 20-30 minutes later than normal
Normal is defined as when I’m not training for a race.
This gives me at least an extra half hour each night, translating to 3.5 hours extra per week.
My body needs that. I bet yours does, too.
I hope these tips are helpful to you & challenge you to choose ONE to apply during your next race training.
Need a personalized training program? Email me at runliftmompod@gmail.com to get on my waitlist.
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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including ZEN REM
SHOW NOTES: 2:00 review of past episode and personal background 4:00 defining macronutrients and impact on health 6:00 micronutrients and role in overall nutrition 6:30 risk of following paleo 7:30 fiber intake and concerns for digestion 9:00 risk of following primal 10:00 Mark Sisson's work 12:00 importance of gut health
13:00 risks of following vegan 14:00 B12 is more important than protein 15:00 what vegan and paleo have in common 17:00 importance of Collagen Type II 19:00 risks of following vegetarian 21:00 on fruit and the importance of following "came from the ground or had a Mama" 23:15 risks of following carnivore/going keto 23:45 insight on digestive load
25:30 more on gut health and the synergistic effects on body 27:30 probiotic versus prebiotic 31:00 filling in micronutrient gaps with supplements 35:00 rapid fire
PRODUCTS MENTIONED:
Adaptogenic Symbiotic (probiotic)
Get Katie's free guide to prep for functional fitness (eg, CrossFit) competitions HERE
Pedicure in 2013 led to cancer diagnosis (3:00), on sarcoma, scans, and thinking everything would be fine (5:30), making the decision to amputate for a cancer-free life (7:30).
The viral 2018 Facebook live video requesting friends and family to move for her and those who physically can’t (17:00). Insurance and prosthetics (19:00). Creating a non-profit Foundation to help other sarcoma amputees (22:30).
Running a 5K for the first time with a blade (24:50). Training for Cooper River Bridge Run (27:40). Rapid fire (31:30).
Save the Date for the next Pajamas All Day 5K race- November 2020. Learn about Move for Jenn foundation.
This episode is made possible by your support of my ZYIA Activebusiness and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything
Jennifer Littau is a Registered Dietitian Nutritionist (RDN) with a Masters of Science (MS) degree in Dietetics from Eastern Michigan University. She also holds a Bachelor of Arts degree in Psychology from the University of Southern California. Today, she is answering your questions from Instagram. Full episode notes can be found on http://runliftmompod.com/s2e16 Questions Answered in this show: What is the most common mistake people make to cause them to fail at their nutrition plans? Do athletes have different dietary needs than non-athletes? Is intermittent fasting the best way to help your digestive system and lose weight? Which is better for weight loss- low fat or low carb? Check out Jennifer's practice & learn from her in the Facebook community. Support the show by checking out ZYIA Active or shopping with Red H Nutrition
Full episode notes & blog can be found at: https://runliftmompod.com/why-i-did-murph-every-monday-for-24-weeks
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Connect with Kinis online at https://www.kinis.comand on Instagram at@kinisbarefoot
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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10%
Full episode notes at https://runliftmompod.com/first-marathon
Original marathon blog can be found here
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This episode is made possible by your support of my ZYIA Activebusiness and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including Yes Whey protein
Learn about the ZYIA Activebusiness opportunity by signing up for open house
2:30 background in business and instinctual pull to entrepreneurship 4:00 pushcart to million dollar business 5:00 don’t be afraid to pivot 7:00 trends for most competitive areas of IG (food, fitness, fashion)
7:30 how do you niche down and make yourself a go to authority? Examples: @plantbasedradiance_@theautoimmunemom_
11:30: Instagram is not dead! #rsgcommunity on IG to see people using Sue B’s strategies to deepen impact and making money
13:30: first, do market research. What’s already out there? How can you put your own spin on it? Who is watching/listening to you? 15:30 example of serve then sell connection 16:45 value of IG direct message in a business and networking online
17:30 if the business is stale, start in same place (research) and find a way to be extremely different 18:00 find your thing, huh it hard, show up that way consistently
20:00 consistency is everything. Show up regularly in all 4 neighborhoods of Instagram- feed, IGTV, Live, Stories 22:00 silent viewers on IGTV & stories; invest in captions 24:00 get off the hamster wheel- eliminate distractions & go deeper 24:30 credentials come in many forms but be up front duty your type of experience 26:00 on IG, talk like you are speaking to a 10 year old 28:00 rapid fire including Sue B’s favorite apps
Connect with Sue B., The Instagram Expert, on Instagram(because, of course!)
Sue's free Instagram training: 3 Keys to Getting Highly Engaged Instagram Followers & Buyers
Check out Sue B's website
This episode is made possible by your support of my ZYIA Activebusiness and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including Super Flexy!
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Learn about the ZYIA Activebusiness opportunity by visiting http://activeopportunity.com/
Full show notes can be found at http:runliftmompod.com/s2epi11
This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including Yes Whey protein
Learn about the ZYIA Active business opportunity at: http://activeopportunity.com
Check out Christina's website & recipe library: https://thewholecook.com The Whole Cook rapid fire recipes: No Bean 30 Minute Chili: https://thewholecook.com/chili/ Ultimate Marinated Grilled Chicken: https://thewholecook.com/ultimate-marinated-grilled-chicken/ Fruit Salad with Lemon Poppyseed Dressing: https://thewholecook.com/fruit-salad-lemon-poppy-seed-dressing/ Easy Orange Cranberry Sauce: https://thewholecook.com/easy-orange-cranberry-sauce/ Buffalo Ranch Chicken Casserole: https://thewholecook.com/buffalo-ranch-chicken-casserole/ >>> >>
Check out http:runliftmompod.com/nutcracker12 for complete show notes
For full show notes, visit http://runliftmompod.com/s2e8
This episode is made possible by your support of my ZYIA Activebusiness and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including Super Flexy!
Learn about the ZYIA Activebusiness opportunity by visiting http://activeopportunity.com/
Check out the full show notes at https://runliftmompod.com/ultrapacking
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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including the gut health bundle with Adaptogenic Symbiotic!
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Learn about the ZYIA Active business opportunity by visiting http://activeopportunity.com/
Access full show notes at https://runliftmompod.com/s2e6/
Foot routine: https://youtu.be/yc_e_pOC_og
Anatomical view: https://youtu.be/onmgFx6NNik
Website
Facebook: Postural Soultion
Instagram: Youaliggnyou
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This episode is made possible by your support of my ZYIA Activebusiness and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including gut health bundle with Adaptogenic Symbiotic!
Learn about the ZYIA Activebusiness opportunity by visiting http://activeopportunity.com/
Visit https://runliftmompod.com/med for full show notes
Throwback Thursday! This is from a podcast I was on earlier in 2019. The hosts were gracious enough to provide me with the audio because God told me to share this testimony on my own platform. *connect with me if this resonates with you! I’d love to pray with you: https://runliftmompod.com
Show Notes:
3:00 from working Mom to Author- what made Tiffany decide to write a book 4:00 Name of the book, themes contained 5:00 freedom in sharing a tough personal story and complete vulnerability 6:30 why it's so hard for women to leave their past behind 7:00 Tiffany's personal chains addressed in book (it's deep, guys!) 8:30 on breaking away from the temptation to dwell 10:00 on being an inspiration for other women and testimony for Christ 13:00 process of writing a book 14:30 when God says write a book, write a book! 15:00 Fighting Type II Diabetes and high cholesterol in weight loss journey 17:00 rapid fire
Check out Tiffany's Book From Chains to Freedom and connect with her book page on Facebook
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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything includingYes Whey protein
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Learn about the ZYIA Active business opportunity by visiting http://activeopportunity.com/
2:00 MUTU System origin story 4:00 Wendy’s own experience as a “self righteous personal trainer” (self described) & missing link in fitness world 8:00 common postpartum symptoms 9:00 how do you feel about your body after giving birth? Address the changes! 13:00 pregnancy and postpartum in the fitness industry 15:00 MUTU brag board 16:45 Ashley Gammon, MUTU Pro’s episode
18:00 postpartum considerations specific to runners 20:00 pelvic floor role in core musculature 21:00 your body will tell you it’s timeline 22:30 strength training considerations 24:00 don’t pee when you exercise & other cues from the body 26:00 fitness during pregnancy- establishing baseline at the appropriate time 28:00 rapid fire
Find Wendy Powell & MUTU online, on Instagram, Facebook, Pinterest, or YouTube.
Get MUTU System hereor download 10 Things Your Doctor Didn’t Tell You About Your Post-Baby Body
2:00 What is rucking as a fitness trend? 3:30 military and government work background 5:00 the importance of readiness in any season of life 7:00 company origins 10:00 what events are like, culture around lifestyle 13:00 working in a masculine brand space as a female 16:00 why rucking makes sense for new Moms 18:00 camaraderie among women, finding tribe 20:00 what happens at ruck club meet ups 23:00 meeting you where you are in fitness level 25:00 Emily’s experience at the marine corps marathon under load 27:00 rapid fire
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This episode is made possible by your support of my partners: runliftmompod.com/partners
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Connect with me on social instagram.com/runwithsuzy or send me a love letter suzy@runliftmompod.com
Full show notes: https://runliftmompod.com/dark/
1. Bring Your Phone You’ll be able to find help if you get hurt or feel unsafe. You can also use it to tell friends where you are via Find My Friends.
2. Know your (well lit) Running Route Take a well lit path. You can also wear a headlamp. With a headlamp, look up and shine your light at cars to make sure they see you. If you are traveling and know you’ll be out early or night running, plan ahead! Strava’s Global Heatmap and Beacon text feature (send a text with your real time map to any point of contact). Save adventure runs for the daytime.
3. Wear Reflective Clothing Wearing reflective clothing or reflectors. You may be able to see cars coming but they can’t see you! If you don’t own any, borrow your husband’s PT belt or buy reflective tape to put on your shoes, handheld water bottle, or hat for running in the dark.
4. One Bud or No Headphones Keep volume low or take the opportunity to run without Run Lift Mom podcast or music. The more aware you are of your surroundings, the faster you can react!
5. Bring Extras. If you don’t have pepper spray, get some! Repeat after me: it’s more important to be safe than nice! It’s always good to have some sort of ID on you in case you get hurt; road ID is ideal because other runners and cyclists know to look for them.
This episode is sponsored by Red H, a Veteran owned small business. Use RUNLIFTMOM for 15% off or shop a bundle to save more: https://redhnutrition.com/athlete/RunLiftMom/
This is another audio journal episode, although this time it applies to everyone. You EAT, right?
I decided to clean up my nutrition habits in a 6 week nutrition challenge with Street Parking. I recorded my takeaways in this episode as well as in detail on this blog post.
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Show notes:
2:00 what's the plan? 2:30 "if it came from the ground or had a mama" 4:30 all or nothing approaches- blow it out or test the water 7:30 on baseline measurements and why you should have more than weight 9:00 sweet tooth problems 12:00 my toughest lapse was unexpected! 13:30 pack your lunch strategy 15:00 community support in your household 17:00 split the difference strategy for sleep 18:00 temptations 19:00 why not use the scale? 22:30 results compared with baseline measurements, why performance goals are important
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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including products mentioned in this episodeYes Whey protein& Zen REM
>>> write me a love note: runliftmompod@gmail.com <<<
Show notes:
>>> NOTES: <<<
This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including the gut health bundle with Adaptogenic Symbiotic!
>>> write me a love note: runliftmompod@gmail.com <<<
Show notes: 2:00 Making friends and connecting resources 5:00 psychology of making referrals 6:00 importance of a good network 7:30 networking online- say hi first 9:00 salt water tip 9:30 “like is lazy” 11:00 connect in a genuine way 12:00 be of service to others in initial approach 14:00 collaborating in direct sales and in professional network 16:00 “don’t live on an island” 17:30 making an impactful introduction 19:00 components of an elevator pitch 20:00 building your network with a service mindset 23:00 abundance mindset to serve and share 24:00 “hi, I need a friend ______” 27:30 rapid fire “You can hop from Star to Star”
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Check out Tia on LinkedIn, Instagram, and online
Mentioned in this episode: Olive Fox Design, Don't Sleep on Planes book,
>>> NOTES: <<<
This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Factor 10!
>>> write me a love note: runliftmompod@gmail.com <<<
Experts agree checklists (ie daily, weekly, monthly tasks) should be considered "working documents". They will change and evolve. If you don't know what the tasks on your checklist are, do a time audit and highlight tasks in 3 different colors to help categorize into daily/weekly/monthly.
I have mine (below- yours will look different because you have different goals and started at a different time) in two places due to my lifestyle:
1. printed out and laminated (to mark off in dry erase) on my bathroom mirror
2. in the notes section of my phone (on iPhone, the checklist function is a circle with a check at the bottom).
There are some great templates on Evernote and standalone apps (Daily Checklist) that can achieve the same thing.
DAILY: pray for teammates, business email post to IG stories post to Facebook biz check in with team listen to a podcast (not mine) Plan social content for next day Expenses
WEEKLY: publish podcast edit podcasts, guest marketing publish pod, blog post on website share to LinkedIn, Pinterest, TikTok 1:1s with team, as scheduled Follow up (cust, team prospects), Record 1-3 product hacks, reviews
MONTHLY: new team onboarding, as scheduled Deep dive on larger ZYIA FB groups Outreach- podcast, partnerships Outreach- new team prospects Record & edit bonus podcast episode
I suggest you make your own daily, weekly, monthly "working document". This is a tool to help your workflow. Remember, the tool is not the strategy. Learn more from me at runliftmompod.com or join my ZYIA team’s open house at activeopportunity.com
Show notes- 2:00 background in sports and impact on adolescence 3:30 making friends through sports 5:00 importance of balance, agility, and coordination in early childhood 7:00 bone density benefits 7:30 soccer specific skills and development exposure 9:00 value of socialization 11:00 how to handle a child who is unsure 13:00 impacting the next generation in fitness and physical activity 15:00 modeling healthy behavior (try the go noodle app!)18:00 Tiny Troops Soccer entrepreneurial journey 20:00 rapid fire
Recommended in this episode: Total Money Makeover by Dave Ramsey
Traction: Get a Grip on Your Business by Gino Wickman
4 Hour workweek by Tim Ferriss
Connect with Tiny Troops on Facebook or at their website
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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Super Greens or get my favorite bundle at a steal!
Show notes: 3:00 Miranda’s fitness background 5:00 CrossFit main staff coaching experience 7:00 competitive years 10:00 transition to motherhood & birth of Street Parking as a fitness community 11:15 importance of vulnerability and influence 14:00 concept of more than nothing and consistency 17:00 value of mental momentum 18:00 consistency then intensity (Wendy Powell MUTU episode) 20:00 working out at home with limited equipment or space 22:00 barriers or creative opportunities? 24:00 value of community in fitness- easy to quit a program, hard to quit a relationship 27:00 Street Parking- from 100 member goal to over 17K members 28:30 rapid fire, including a surprise answer about who
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Check out more at http://runliftmompod.com or write me a love note at runliftmompod@gmail.com
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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 15% on anything, including Factor 10
Check out the Street Parking community online and on Instagram
Aloette product of the week: www.aloette.com/runliftmom (email me for your listener discount suzy@runliftmompod.com )
Let's connect:
Support podcast partners & get great discounts on stuff you need: runliftmompod.com/partners
Discover my other podcast for entrepreneurs: servethensell.com
Get ZYIA new releases & Aloette sales by text: newreleasewednesday.com
Connect with me on social:
Instagram: instagram.com/runliftmompod
Facebook: facebook.com/runliftmompod
YouTube: youtube.com/runliftmom
Pinterest: pinterest.com/runliftmom
Twitter: twitter.com/runliftmom
RE-RELEASE. Note that Annie is talking about Spring strategies. Spoiler alert: same concepts apply in the Fall. Listen before the time change, y'all!
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In this episode, Annie Henderson and I discuss Irish twins (2:20), how she got into child sleep consulting (5:30), biggest mistakes Moms make with basic sleep training (8:00), sleep regression is not a thing (10:00), crying as communication (11:50), general toddler sleep concerns (13:30), daylight saving time (16:00), splitting the difference for infants (17:00), toddler specific nap considerations (18:30), value of being flexible (20:50). She also discusses an approach for an infant napping frequently (21:30) and what adults can do to improve sleep (23:00).
Connect with Annie or find me on the internet machine.
More sleep tips for Daylight Savings
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Check out more at http://runliftmompod.com or write me a love note at runliftmompod@gmail.com
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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including ZEN REM
1:30 Valerie's background in fitness 3:00 why learn running as a skill? 3:30 Pose Method of running 5:30 instructional videos 6:00 mechanics of running, Pose defined 7:00 gravity component in running and falling as part of running 10:00 longevity and health as a goal - 26.2 years versus 26.2 miles 12:00 on cadence and using hamstrings to pull 14:30 mindset in movement for organized sports and in fitness industry 16:00 do you cross train as a band aid instead of a fix 17:00 form benefits to running with a stroller 18:00 using a metronome at 4:4 count in self-coaching 20:00role of elasticity in running pain free 22:00 modeling healthy behavior 24:00 rapid fire
Check out Valerie online and work through her MANY instructional videos on YouTube and Instagram.
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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Adaptogenic Symbiotic or get the October 3 for $99 special(doesn't get any better than this!)
3:00 breast cancer diagnosis 6:00 beginning chemotherapy during pregnancy 7:30 the best gift ever 10:00 how the pregnancy both revealed the cancer & saved Lara’s life 13:00 passing the scarves on to another woman facing cancer 14:00 on hair and the role of a scarf in treatment 17:00 strength in scarves as vehicles for personal stories 20:00 Hope Scarves origin story 21:00 personal request and gift scarves 23:45 what is metastatic breast cancer? 27:00 funding for metastatic 30:00 changing the message to living life over cancer 34:00 living with gratitude and joy 36:00 rapid fire
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Connect with Lara on her blog and learn about Hope Scarves. I sent a monetary donation and a scarf to a friend undergoing treatment- you should, too!
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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Yes Whey protein or get the October 3 for $99 special(doesn't get any better than this!)
2:00 how did your podcast begin? 4:00 how tough is editing? 6:30 timeline 8:00 being a podcast consumer first 10:00 on format and flexibility on concept 11:00 Suzy on Hungry Horny Happy in 2016 12:00 Joe DeLeo, podcast Veteran on why "fail fast" does NOT work in podcasting 15:00 soft launch as complement to blog 16:30 hard launch with podcast as main channel 19:30 equipment needed to begin (full list on Amazon) 20:00 where to record, audio considerations 26:40 differences in hosts for your feed 27:00 be your own sponsor 29:00 rapid fire
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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Formula H or get the October 3 for $99 special(doesn't get any better than this!)
Wendy Powell, MUTU System
Wendy Powell is the Founder & CEO of MUTU System, a medically reviewed and doctor recommended exercise and recovery program to help eliminate ‘mummy tummy’, Diastasis Recti and pelvic floor weakness.
2:00 MUTU System origin story 4:00 Wendy’s own experience as a “self righteous personal trainer” (self described) & missing link in fitness world 8:00 common postpartum symptoms 9:00 how do you feel about your body after giving birth? Address the changes! 13:00 pregnancy and postpartum in the fitness industry 15:00 MUTU brag board 16:45 Ashley Gammon, MUTU Pro's episode18:00 postpartum considerations specific to runners 20:00 pelvic floor role in core musculature 21:00 your body will tell you it’s timeline 22:30 strength training considerations 24:00 don’t pee when you exercise & other cues from the body 26:00 fitness during pregnancy- establishing baseline at the appropriate time 28:00 rapid fire
>>> GIVEAWAY! <<<
Win the full MUTU System program ($147 value) by sharing this episode online by tagging #runliftmom AND #mutusystem on Instagram OR Facebook. 2 entires per account. Winner announced October 10, 2019.
Find Wendy Powell & MUTU online, on Instagram, Facebook, Pinterest, or YouTube.
Get MUTU System here or download 10 Things Your Doctor Didn't Tell You About Your Post-Baby Body
>>> NOTES: <<<
This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Factor 10!
>>> write me a love note: runliftmompod@gmail.com <<<
2:00 push versus pull marketing 3:00 why people use social media 6:00 abundance based mindset 7:30 on cold messaging 9:00 displaying your true self through lifestyle content 10:30 your story is not boring 12:00 3Ps defined 13:00 crafting your own story 14:30 vulnerability as a strength 16:00 3 types of stories 17:00 value of purposeful content 18:00 walking the talk of the value 20:00 create a safe space in community moderation 21:30 defining ideal client (minute 24) in the Influencer Strategy episode 22:30 progress over perfection 23:30 serve those behind you on the line 25:00 promotional content 28:00 weaving 3Ps with social psychology 30:00 predicting behavior as a marketer 33:00 rapid fire
>>> TO DO: <<<
Find Brenda on her website, Facebook, and Instagram.
Download the 3 Ps of Social Content Workbook (at no cost- thank you, Brenda!)
For more expert advice, dig into Brenda Ster's direct selling resources: https://suiteaffiliates.com/idevaffiliate.php?id=959
Learn about the ZYIA Active business opportunity through me https://runliftmompod.com/whyzyia and I serve as your Business Coach
>>> NOTES: <<<
This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Adaptogenic Symbitoic or get my favorite bundle at a steal!
>>> write me a love note: runliftmompod@gmail.com <<<
3:30 what the Doctors told Brandon’s parents about CP 5:00 what is Cerebral Palsy (CP)? 6:00 the value of stubborn parents 7:45 how Brandon’s Dad encouraged him in fitness 8:30 love fot the Total Gym 9:00 work with what you have 11:30 don’t ignore healthy desires 12:00 becoming a health professional 13:45 personal testimony- why Brandon isn’t mad at God 16:30 focus on mindset first you are worthy of success 18:00 your body IS the machine (Rob Arnold episode on bodyweight movements, Jennifer Litteau, RDN episode with burpee workouts at 22:00) 19:30 going 5 WHYs deep (Tracy's episode) 21:00 rapid fire including Messy Spirituality rec
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Find Brandon on Instagram or through Adaptive Defensive Methods
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Support this show by treating yo' self with ZYIA Active gear
Shop Shop Red H Nutrition (including Factor 10) & save 10% with code RUNLIFTMOM or Join Red H Athlete Program
Write me a love note at runliftmompod@gmail.com
background (3:00), identifying best time to be productive (4:30), let your trust tree provide insight (5:00), audit your time (7:00), identifying essential times (8:30), matching bandwidth to time zones (9:45), red/yellow/green zone mindset (10:30), "where are you doing what?" (11:15), common distractions (12:30), training friends on communication style (14:00), being present with time (16:00), "pressing in" on relationships (17:45), risks of being a people pleaser and learning to say "no" {Chris Kenon's episode to go deeper on this subject} (21:00), recognize the zone you struggle in and strategize (23:30), rapid fire (25:00) including favorite book.
Buy Take Back Your Time to go deep with Morgan!
Check out the many free printables Morgan has on her website!
WIN MORGAN'S BOOK BY SHARING THIS EPISODE ON SOCIAL USING #RUNLIFTMOM (must use tag!)
Winner announced on Instagram on 9/20.
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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Yes Whey or get my favorite bundle at a steal!
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Email me at runliftmompod@gmail.com
3:00 how Coach Weller got into coaching football after a collegiate athletic career 6:00 finding recreational running 8:30 the incident that took his mobility away (WARNING: GRAPHIC CONTENT), 10:30 rehabilitation journey 13:00 doing extra outside of PT 15:00 “there are some things you can’t do & some things you can do”, 20:00 Gary Weller foundation origins, 23:00 Trojan Challenge origins, Ivan Castro 25:00 how to get involved in 2019- event day is 10/12 27:00 what the obstacle race is like for a participant 30:00 90 minutes in Heaven
Learn about the Gary Weller Foundation or register for the Trojan Challenge on OCTOBER 12, 2019
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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Yes WHEY or get my favorite bundle at a steal!
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Email me at runliftmompod@gmail.com
Is CBD marijuana? (1:00), uses for CBD (5:00), opening up research (7:00), CBD uses of CBD for Mother’s (10:00), episode 25: Opening up about PPD, endo Cannabinoid system (12:00), uses for athletes (13:00), bone density and osteoporosis (13:30), bone repair and enzyme research (14:00), what it’s like to work with family (17:00), working in an industry that can be marginalized (22:00), rapid fire (24:00), Jen Sincero on Jenna Kutcher, re: CBD look fo certificate of analysis (28:00)
Check out Huntsboro Hemp Company and connect with Ginna and her family business through Facebook, Twitter, & Instagram.
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You can keep up with ZYIA Active New Releases by signing up for a weekly text message
This episode is made possible by a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Super Greens or get my favorite bundle at a steal!
Full show notes with all linked references (photos, Core 4 book): https://runliftmompod.com/epi42/
>>>Connect with Steph on Instagram at instagram.com/steph_gadreau and give a listen to the Listen to Your Body Podcast: https://www.stephgaudreau.com/category/podcast/
>>>Support the show:
>>>Connect with me:
Brave Crate business origin story (2:00), breaking down large goals into small manageable pieces (7:30), Brave board online community concept (9:00), challenges of connecting virtually (12:00), importance of on ramp period (14:00), value of a great introduction (15:30), conversation starters (17:00) providing specific instructions (19:00) acting as a concierge (25:00) what to do when your group goes dark (27:00), checking in with “superstar” opinion leaders (29:00), rapid fire (30:00)
Check out Becky online or on Facebook and Instagram.
You can keep up with ZYIA Active New Releases by signing up for a weekly text message
This episode is made possible by a partnership with Red H Nutrition: use RUNLIFTMOM to save 10%
Background (1:30), why involve Faith? (2:30), moderation (4:00), extreme inclusion (6:30), E32 with Jennifer Littau (7:00), family fitness night (8:30), beach ball activities (10:00), inexpensive toys for play (12:00) getting an unwilling spouse to participate (13:15), dance parties as routine (15:00), defining family fitness (16:30), play as an exercise strategy (20:00), E31 screen time with Bailey Garcia (19:00) E11 with Erin Bradley (19:15) moderate to vigorous activity is default setting (21:00) rapid fire questions (22:30)
Recess & Results has a free devotional, beach ball and slinky ideas for family fitness night. You can also connect with Beth on Instagram or Facebook.
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Buy your Supergreens from Red H Nutrition, then write me a love note about how fab you feel at runliftmompod@gmail.com
Keep up with me using #runliftmom on all the socials!
Just for fun (& to support my fellow Palomas on the water habit during this month's Street Parking challenge): my podcast demo!
That's right- THIS is what I submitted back in January so I could be distributed on the 10 platforms you can find this show on today. Still one of my most tactical episodes to date- 3 tips to waking up earlier.
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Support the show and your ZYIA Active habit all at once!
Shop Shop Red H Nutrition (including Super Greens!) & save 10% with code RUNLIFTMOM
Write me a love note at runliftmompod@gmail.com
Subscription staffing defined (3:00), Sandra's background in the industry (5:30), military spouse challenges in employment (8:00), Suzy's personal career story (8:45), business rationale for subscription staffing (11:30), military spouse character and how it translates in the work world (13:00), how to communicate strengths during an interview (17:30), rapid fire (20:00)
Check out Sandra's company, Boldly or many of the industry articles she pens on Medium
Learn the origins of Clif Bar in Raising the Bar or on HIBT podcast
Shop Shop Red H Nutrition (including Super Greens!) & save 10% with code RUNLIFTMOM
Write me a love note at runliftmompod@gmail.com
Class is in session! Here are the full episodes for our experts on life balance:
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Shop Red H Nutrition (use code RUNLIFTMOM for 10% off) or refresh your ZYIA Active stash to support this show
Email me at runliftmompod@gmail.com
Due to the overwhelming requests for the documents associated with this show, I have made it available on blog: https://runliftmompod.com/zyia-active-without-parties-influencer-style-sales-guide/
I'm no longer a zyia rep (4/2021): runliftmompod.com/why-i-stopped-being-a-zyia-active-rep/
Here's what I'm up to now:
runliftmompod.com/frequently-asked-questions-about-being-an-aloette-rep/
Difference between direct sales party plans and influencer marketing (2:00), importance of playing the "long game" (4:00), mindset episode with Tracy Martens (5:00), lead magnets (9:00), importance of a sound email strategy (11:00), unboxing during business launch (13:00), back office messaging (15:00). importance of connection (16:30), launch events and first 30 days (18:00), knowing your ideal client (24:00), Sassy Suite motto- "I'm somebody's shot of Jack!", in person events & presenting brand (28:00), risk for burnout and how to avoid it (32:00). Key long term takeaways: consistency & connection
suzy@runliftmompod.com
runliftmompod.com
You can also join Red H Athlete Program (influencer style by design- no closed model!)
Finding a path to help people (2:00) Decision to start business (5:00) Genesis of Red H Nutrition name (6:30) Community influence of brick and mortar (9:30) Sexy versus non-sexy supplements (14:00) supplementation advice for a new Mother (15:30) Importance of cellular health (17:30) supplementation advice for those new to fitness (19:00) on inexpensive supplements (21:30) customer service (23:00) rapid fire (24:00)
Shop Shop Red H Nutrition (Suzy's favorites: Super Flexy, Go Juice, Super Greens) & save 10% with code RUNLIFTMOM
Working the gig economy (1:30), why being a stay at home Mom is important (3:00), Poshmark 101 (4:00), sourcing + listing + shipping (5:30), power hour (6:45), risk of doing batch work (8:30), scaling work to lifestye (10:45), abundance mindset of reselling community (13:30), flexibility of power hour (16:00), boss versus employee mindset and tasks (17:00), sourcing war stories (19:15), gut instinct gone wrong (22:00), advice for entrepreneurs (23:00)
Learn from Caroline on Instagram or shop with her on Poshmark!
Get your deep sleep on with Zen REM & use code RUNLIFTMOM to save 10% & support this show!
Send me a love letter: runliftmompod@gmail.com
Finding a specialty area of Dietetics firsthand (3:00), why nutrition during conception and pregnancy is important (6:15), grocery list for Moms to Be (7:30), good Iron sources (9:15), tips for ballers on a budget (10:30) Shop meats at Aldi via Instacart, Dirty Dozen Clean 15, purpose of healthy fats (13:00), about sushi during pregnancy (13:30), considerations for vegetarians (15:45), tips for fourth trimester (19:30), postpartum specific nutrition (23:00), teaching kids to be healthy, adventurous eaters (24:45), sense of control & either/or choices (ex: screen time episode with Parents & Play) (27:00), rapid fire (30:00)
Connect with Cathey on her website, on Instagram, or take her on demand workshop
Shop Red H Nutritionor check out theItem of the week
Connect with me on Instagram or send me a love note at runliftmompod@gmail.com
Jennifer Littau is a Registered Dietitian Nutritionist (RDN) with a Masters of Science (MS) degree in Dietetics from Eastern Michigan University. She also holds a Bachelor of Arts degree in Psychology from the University of Southern California.
Path from collegiate athlete to fitness professional to practicing Dietician (2:00), difference between a Registered Dietician and a Nutritionist (5:00) Clinical areas of practice including cardiovascular health, diabetes management, youth sports, family nutrition, and corporate wellness (7:30), tactical tips for busy Moms trying to lose weight (11:00), tactical tips for getting family and kids on board with healthy eating (18:00), rapid fire including many ways to burpee while on summer vacation (22:00)
Check out Jennifer's practice & learn from her in the Facebook community.
Support the show by checking out ZYIA Active or shopping with Red H Nutrition
2:00 screen time standards 4:00 know your child, not the general recommendations 6:30 importance of play 8:00 bonding with Dad over play 10:00 visual acuity & development 11:30 removing screens in the summer 13:00 either/or options 14:30 family rules for screen boundaries 15:15 how to play with babies Modeling Healthy Behaviors episode 16:00 Worth It with Erin Bradley episode 18:00 let them fail Serenity Sleepers episode 19:00 rapid fire
Shop Red H Nutrition or peep the Item of the Week to support the podcast
Connect with me or email runliftmompod@gmail.com
Class is in session!
Amy Schwartz, episode 5 is the owner of Stroller strong Moms Fayetteville and teaches fitness classes for new & expectant Moms; here, she describes basics of behavior modeling.
Mary Tramazzo, episode 6 is a former collegiate athlete and now Olympic marathon hopeful, reflects on her first road race.
Mary Whitlock, episode 23 is a holistic nutrition expert who touches on modeling healthy eating behaviors & what to do with older kids.
Yeniz Parton, episode 12 is a nationally ranked OCR athlete and owner of I-FIT functional training gym. She describes how her sons play a role in her race day and WHY for doing the sport.
Ann Marie Cody, episode 29 is the current GWR holder for "fastest marathon with a triple pram- female" who describes her initial inspiration for running.
Jenn Andrews, episode 16 is a below the knee amputee and founder of the Move for Jenn Foundation. Listen to her describe how her daughter demonstrated the mindset fruits of modeling healthy behavior.
Shop Red H Nutrition and use code RUNLIFTMOM for 10% off. Email feedback on this format to runliftmompod@gmail.com or support the show by buying gear at http://www.shoprunliftmom.com
Ann Marie Cody is a NASA astronomer, athlete, and mom of three (triplets). She has competed nationally in the sports of rowing and orienteering and is the current holder of the Guinness World Record for the "fastest marathon pushing a triple pram (female)" (and has a similar record pending at the 10k distance).
Professionally, she works for the Kepler and K2 missions, which hunt for planets around other stars using data from NASA's Kepler Space Telescope. Here's what we talked about:
Modeling healthy behavior (3:00), athletic background (5:30), acquiring a triple jogging stroller (9:30), idea for GWR (13:00), recovering from a triplet pregnancy and taking the stroller out for the first time (16:00), run base and speed (20:00), fundraising for El Camino NICU & Project Sweet Peas (21:30), finding a great course to run on and race to work with (24:00), on social pressure and expectation (27:00), train for the terrain (28:00), challenges associated with stroller running (33:50), identity in motherhood (38:00) ,
Connect with Ann Marie or email me at runliftmompod@gmail.com
Support the show by checking out the Item of the week or shopping Red H Nutrition (use code RUNLIFTMOM for 10% off)
Learn about being a ZYIA Active brand rep this week at my team's Open House
We turned the tables and Rob Arnold of Masters Athlete spoke with ME about what defines a Masters athlete (2:00), my training challenges as a Mom of 4 under age 5 (3:00), how I program and simplify my marathon training (4:30), why less is better (6:00), nutrition habits and easy family menus for lifestyle (8:00), what versus how (11:00), greasing the groove (12:00), coping with stress as a training component (13:30).
Item of the week or shop Red H Nutrition (use code RUNLIFTMOM for 10% off)
Holla at me: runliftmompod@gmail.com
In this episode, Rob Arnold of Masters Athlete defines masters athlete (3:30), discusses special considerations for women over 40 (6:00), difference between mobility and stability (7:30), Functional Movement Screen (10:00), core stability and the Turkish get-up (12:30), importance of warm up (15:00), changing mindset for fitness approach (16:30), biggest mistakes Master’s athletes make (18:00), importance of nutrition (20:00), going down the nutrition rabbit hole to learn more (23:00), rapid fire (25:00). Unless you're a spring chicken, you'll want to check out his podcast Masters Athlete for more insight.
Red H Nutrition (use code RUNLIFTMOM for 10% off)
Send me a love note by leaving a review or by emailing runliftmompod@gmail.com
Suz Lemek compares marathon running to her NICU journey in today's episode. Hear as she describes how she met me (2:00), running experience (3:00), why all parents should train for 26.2 (4:30), expectations didn't meet reality in pregnancy (6:00), Carmen Sandiego breaks the news, holding off labor in L&D (10:00), cast of General Hospital for c-section (13:00), what it's like to have a 1.5 pound baby (14:00), caring for 3 year old at home 2 hours away (16:00) Mom guilt and feeling torn between kids (17:30), survival rates (20:00), feeding and pain issues in NICU (22:00), focus on controllables to have at least ONE good thing each day (23:00), coping with stress (24:00) , closer in marriage via NICU (26:15), discharge and deductibles (27:00), perception of problems (29:00), origin of Audrey's name (32:00), giving bad to Earlanger (34:00), rapid fire (35:00)
Connect with me, write me, to send a special message to Suz Lemek runliftmompod@gmail.com . You can support her March of Dimes efforts or catch her on LInkedIn.
Item of the Week or support the show by shopping RED H Nutrition (use code RUNLIFTMOM for 10% off)
Kelley Thompson was voted one of the top sleep consultants in the US. Hear her discuss: 3:00 importance of sleep for infants and adolescents, 4:30 creating false darkness, 5:45 blackout curtains, 6:30 travel considerations, 8:45 white noise, 9:15 other colors and how to know the difference, 11:00 melatonin & nightlight considerations 12:30, biggest mistake new Moms make, 13:30 ambient light 14:30 considerations for siblings who share a room, 15:45 nap considerations for room share, 17:00 screen time, 19:00 rapid fire.
Visit Kelley's website or email her at kelley@serenitysleepers.com
Connect with me or write me a love note at runliftmompod@gmail.com
In this episode, Lorrie and I discuss: meeting people on the internet (1:30) fertility struggles (4:00) singleton pregnancy versus multiples (8:00) fitness during pregnancy (10:00) perceived exertion/talk test (13:00) from social exercise to time stretched Mom (15:00) guidelines around fitness during pregnancy (17:00) CrossFit specific concerns (17:30) listen to your body (19:00) workout environment (21:00) Genesis of 42/7 (22:00) time fo yourself (25:00) cardio concerns (26:00) rapid fire (27:30).
Connect with me or write me a love note at runliftmompod@gmail.com
In today's episode, Cat shares how she went from direct sales to coaching leaders in education (2:30), character advantages of being a Mom (7:30), "the power of 7" in goal setting (9:00), write the vision, make it plain (11:40), advice for Type A super Moms (14:00), importance of preparation (15:30), advice for overwhelmed Moms (16:00), post it method for goal setting (16:30), most common to do list mistake (17:30), control = action (19:00), competitiveness with other women (22:00), dealing with insecure people (26:00), advice to younger self (29:00)
Connect with Cat
Shop Red H Nutrition or check out Item of the week
Connect with me at runliftmompod@gmail.com (don't forget to ask about my Mother's Day SPECIAL for ZYIA!)
This is a combination of two previous episodes in honor of Maternal Mental Health Awareness week. Part 1: Neena Malosky opens up about her personal struggle with PPD. Then, we bring Beth Warren, LCSW, PMH-C in for a follow up convo.
Connect with me or send a love note to runliftmompod@gmail.com
Pssst- looking for Mother's Day gifts? I've got you!
In this episode, Candy and I discuss: fitness background (6:00), attraction to functional fitness (8:00), CrossFit community as a change agent (9:00), what can you expect at a CrossFit box (10:00), modifications & stimulus in a workout (14:00), modeling healthy behaviors for kids (18:00), CrossFit Open performance - top 2% / 237th female in the world, 113th in US (20:00), relying on discipline when motivation is low (21:00), 5 layers of “why” (listen to this episode for more on mindset) (24:00), grace to fail (27:00), focus on what you can control (28:30), hiring a coach (31:00), diastasic and anterior pelvic tilt (visit this episode for more info on pelvic floor rehab) (35:00), rapid fire (36:00).
Hang with Candy on Instagram, Facebook, or go sweat with her at CrossFit Ferus
Item of the week or shop RED H Nutrition (code RUNLIFTMOM for 10% off) to support this show
Connect with me on Instagram or at runliftmompod@gmail.com
Finding a path to help people (2:00) Decision to start business (5:00) Genesis of Red H Nutrition name (6:30) Community influence of brick and mortar (9:30) Sexy versus non-sexy supplements (14:00) supplementation advice for a new Mother (15:30) Importance of cellular health (17:30) supplementation advice for those new to fitness (19:00) on inexpensive supplements (21:30) customer service (23:00) rapid fire (24:00)
Shop Shop Red H Nutrition (Suzy's favorites: Super Flexy, Go Juice, Super Greens) & save 10% with code RUNLIFTMOM
1:00 motherhood journey 5:00: sustainable nutrition on motherhood 6:30: defining Paleo 9:00 stress level impact on health 13:00 Diet soda should be considered sugar (even if it doesn’t have calories) 16:00 importance of self care 17:30 eating your feelings 18:30 stop comparing 20:30 considerations for newbies 23:00 Professional projects 25:00 Getting kids involved and exposed to nutrition 29:00 Specific kid centric healthy eating strategies 32:00 Advice for younger self 35:00
Check out Mary's healthy recipes and tips at her website.
Connect with me
Email me at runliftmompod@gmail.com with feedback, show ideas, & general shenanigans
In this episode with my Husband & Father of 4 children, we cover: 2:00 infertility from Dad’s perspective 5:00 treatments, mood swings, & marriage obstacles 7:15 deployment during fatherhood 9:30 the great compromise 12:00 news of multiples after initial ultrasound 13:45 ninja baby 15:00 deployment during triplet pregnancy 17:30 men & women can be from Mars 20:00 seizure aftermath and cryptic texts 22:30 Army family love 24:45 moment of solitude 31:00 NICU vists and lack thereof 34:30 scariest moment 37:00 sense of responsibility in fatherhood 44:00 rapid fire
Full show notes: https://www.runliftmompod.com/epi19/
Connect with me on IG: https://instagram.com/runliftmom
Selling books to buy a bike (4:00), what is a sponsor? (6:00), direct sales to make friends (9:00), importance of evolving “why” (10:30), life snapshots (12:45), finding time for a side hustle (15:10), living in present moment (18:00), eliminating distractions (19:00), fitting in fitness (20:30), importance of consistency (24:30), MLM stigma (26:00), building relationships & finding your people online (29:00)
Connect with Amanda & Audrey on IG!
Juice Plus, ZYIA Active, Usborne Books OH MY!
Connect with Suzy
MUTU System is a medically reviewed and doctor recommended exercise and recovery program to help eliminate ‘mummy tummy’, Diastasis Recti and pelvic floor weakness. Ashley Gammon, Certified Personal Trainer and MUTU Pro defines diastasis recti or "DR" (3:00), shares her personal story with postpartum fitness (4:00), pelvic floor health (6:00), baseline is null (9:00), how to know you need help- tangible symptoms (12:15), industry and information availability (14:35), stigma surrounding treatment (15:40), special considerations for runners and crossfitters (16:45), long term risks of NOT addressing (22:00), rapid fire (29:00).
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Learn more about Ashley & MUTU and check out Military specific resources
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Get MUTU System here or download 10 Things Your Doctor Didn't Tell You About Your Post-Baby Body
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Pedicure in 2013 led to cancer diagnosis (3:00), on sarcoma, scans, and thinking everything would be fine (5:30), making the decision to amputate for a cancer-free life (7:30).
The viral 2018 Facebook live video requesting friends and family to move for her and those who physically can’t (17:00). Insurance and prosthetics (19:00). Creating a non-profit Foundation to help other sarcoma amputees (22:30).
Running a 5K for the first time with a blade (24:50). Training for Cooper River Bridge Run (27:40). Rapid fire (31:30).
Congratulate Jenn on a her one year amputation anniversary and learn about Move for Jenn foundation.
Tracy describes the importance of mindset in weight loss through rehabbing a torn ACL & mental obstacles (2:00), weight loss quick fixes (3:30), finding a new normal (6:00), importance of a fitness tribe (8:00), the 1% rule (9:00), mindset and excuses (13:00), food addiction (14:00), finding WHY with the 5 WHYs (16:30), praying for strength in your health journey (17:30), importance of being vulnerable (19:00), rapid fire (21:00), fitness funny (24:00).
Throw some kudos to her tribe at Fitwerks & Fit Mama in 30
In this episode, Annie Henderson and I discuss Irish twins (2:20), how she got into child sleep consulting (5:30), biggest mistakes Moms make with basic sleep training (8:00), sleep regression is not a thing (10:00), crying as communication (11:50), general toddler sleep concerns (13:30), daylight saving time (16:00), splitting the difference for infants (17:00), toddler specific nap considerations (18:30), value of being flexible (20:50). She also discusses an approach for an infant napping frequently (21:30) and what adults can do to improve sleep (23:00).
Connect with Annie or find me on the internet machine.
More sleep tips for Daylight Savings
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Check out more at http://runliftmompod.com
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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Adaptogenic Symbiotic
Send me a love note: runliftmompod@gmail.com
Quadruplet Mother Runners Pie Bell and Sherri Armitage discuss having micro preemies (3:00), connecting to fitness minded "tribe" through Mom groups (5:30), having 4 babies in a first pregnancy (6:45), measuring 54 weeks pregnant at 31 weeks (8:00), eating 5000+ calories per day (8:45), being a first time runner with a 4 seater stroller (11:15), addiction to running and slippery slope of past eating disorder (12:15), packing the stroller (15:15), what it's like to race (18:10), accountability from "tribe" (20:00), why not just get a treadmill? (23:30)
Tell these women they inspired you by making a gift to March of Dimes
Nationally ranked Obstacle Course Racer Yeniz Parton gives us a peek into her world. Finding OCR 2 years after back to back pregnancies (2:30) • Performance based goals in functional training (5:00) • What it’s like to compete in an obstacle race (8:40) • Anyone can do this (15:10) • Modeling healthy behaviors (18:30)
Connect with Yeniz, get distance programming, or take an OCR class.
Vision for business is born (1:50), 4 Pillars & ZYIA name (3:10), purposeful distribution channel (5:00), early frustration with manufacturers (7:10), working with family (9:30), leaving work at work (13:15), parenting opportunities out of obstacles (15:00), core competencies & 4 Pillars (17:30), advice for past self (20:00), rapid fire (22:50). Learn more about what I’m doing now: runliftmompod.com/aloette Aloette product of the week: www.aloette.com/runliftmom (email me for your listener discount suzy@runliftmompod.com ) Let's connect: Support podcast partners & get great discounts on stuff you need: runliftmompod.com/partners Discover my other podcast for entrepreneurs: servethensell.com Get ZYIA new releases & Aloette sales by text: newreleasewednesday.com Connect with me on social: Instagram: instagram.com/runliftmompod Facebook: facebook.com/runliftmompod YouTube: youtube.com/runliftmom Pinterest: pinterest.com/runliftmom Twitter: twitter.com/runliftmom
On being overweight & feeling ugly (3:50) wanting to change for her now Husband, who saw her beauty at size 22/24 (5:30) Common sense plan to lose weight (7:30) getting on the treadmill for the first time (13:30) scale is not a great measurement tool (15:00) it’s not the gym membership, it’s the habit created (18:00) transformation through running in 9 months- 90# lost (20:30)
Donate to Chris' Team for Kids effort HERE or meet her in person at THIS yoga & beer fundraising event.
Want to be on this show? Holla at me HERE or runliftmompod@gmail.com
Relapsing- shift in priorities and burnout (3:00) Depressed, Gained back 40# (4:30) Learning to say NO as a people pleaser (7:00) find your words (8:15) building a healthy tribe (11:30), transformation to triathlete (15:00), defeating the swim (23:30), rapid fire (25:00)
Donate to Chris' Team for Kids effort HERE or meet her in person at THIS yoga & beer fundraising event.
Want to be on this show? Holla at me HERE or runliftmompod@gmail.com
Jen's "Why" for working at AHA (2:15). How losing a child changes your life (7:45). Total pivot to fundraising (10:00). Creative examples (11:35). Partnering with local businesses (13:15). People are busy- ask again (15:00). Staying motivated when you hear "no" often (17:45). Focus on controllables, including sharing personal story, timing of ask out (18:10).
Tell Jennifer she's a boss at jennifer.lawson@heart.org or go meet her at the Guilford Heart Walk!
Give me a shout HERE or find me on the socials using #runliftmom
Listen to PART 1 first! We brought Beth Warren, LCSW, PMH-C in for a follow up to our PPD convo. Defining Perinatal Depression (2:50), Baby Blues is not a thing (8:40), Resources including Postpartum Support International website, phone 800-944-4773, text 503-894-9453 (10:00), How "tribe" can help (14:55), The Big 3s- duration, intensity, frequency (21:00). Item of the week Connect with me HERE or shout at me runliftmompod@gmail.com
Destiny via Winter Flight (1:56) • Helping kids avoid burnout (4:30) • Running in motherhood (7:05) • Local running stores as a community resource (11:45) • Character building through sports (13:00) • Old school parenting (14:55) • Rapid Fire (16:00)
Send a love note to Mary through me at runliftmompod@gmail.com or shout at me HERE
Cake as a “why” (1:35) battling autoimmune diseases (4:30), struggling to find a groove after 5 pregnancies in 8 years (5:15), group fitness as a difference maker (9:30), modeling healthy behavior (14:45) grace in motherhood (17:30), time and season (19:00), loving your body (20:00).
Learn more about Amy's classes HERE or shout at me HERE
Fathers discuss their 24 hour treadmill challenge in part 2 of 2:
Matters of the ego (2:00), strategic quitting defined (3:35), goal setting for BHAGs (5:26), Importance of an accountability partner in fitness (8:07)
Donate to Team for Kids or send a congratulatory note to these guys at runliftmompod@gmail.com or connect with me HERE
Fathers discuss their 24 hour treadmill challenge in part 1 of 2:
Why (3:00), Team for Kids Charity (5:49), Run strategy (9:41), When it went wrong (11:30), Risk of setting BHAGs (13:51)
Donate to Team for Kids or send a congratulatory note to these guys at runliftmompod@gmail.com or connect with me HERE
In this Question & Answer episode, we cover how to strategically create a morning workout habit (:34), getting your new mom exercise groove back (3:50) putting salt in your water (6:41).
To submit a question for the next Q&A episode, email runliftmompod@gmail.com or find me HERE
Real talk: this was supposed to be podcast practice. What it turned into was an intimate conversation between friends about perinatal and postpartum depression with Neena Malosky, maternal mental health advocate and supermom to 7 year old Noah.
Intrigued? Want to dig deeper? Postpartum Support International (PSI) can connect you to local resources, therapists, support groups etc.
This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything
Connect with me HERE or via email at runliftmompod@gmail.com
Challenge mainstream thinking on goal setting- reach high with a BHAG!
Here’s an example of one in action, one achieved (Guinness World Record), & the KEY to success.
Connect with me HERE or via email at runliftmompod@gmail.com
Learn from my oops moments! 5 very common race day mistakes:
1. Ignoring the course map 2. Making a wrong turn 3. Not looking at weather 4. Relying on race’s provided fuel 5. Failing to acknowledge the positive lessons
Connect with me HERE or via email at runliftmompod@gmail.com
...okay, it’s really any race. 5K? 10K? 13.1? You can use this advice.
In this episode I reference my experience at the 2016 New Orleans marathon , Hal Higdon training plans, and share my top 3 tips (one learned the hard way after my triplet pregnancy) for mother runners.
Connect with me HERE or via email at runliftmompod@gmail.com
My top 3 tips on waking up earlier:
1. Start with Why 2. Drink Water 3. Sleep in your Workout Clothes. Pssst- my alarm has gone off at 4:30 am for the last 2 years!
Connect with me HERE or via email at runliftmompod@gmail.com
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