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Wellness For The Win Podcast — Health & Fitness
Wellness For The Win Podcast

The Wellness For The Win Podcast is hosted by Shanna Hutcheson, a Registered Dietitian and boy mama of 2, who is passionate about helping women improve their overall wellbeing and learn how to feel their best, even in the busyness of motherhood. We will talk about all things health and wellness in a way that feels realistic & approachable, finding balance as moms (including medical mamas), marriage & relationships, female entrepreneurship and so much more. Tune in to hear vulnerable, relatable and interesting conversations with Shanna and other likeminded individuals on a mission to empower others to be well, physically & mentally, and find the glimmers in life every single day.

Copyright: © 2022 Wellness For The Win Podcast

Latest Episodes:

#88: Bianca Miller's Honest Journey with GLP-1's; Navigating the Stigma, Benefits and Her "Why" Mar 25, 2026

Today's conversation with Bianca is a really honest & vulnerable one -- she shares her journey taking a GLP-1; why she started, benefits she's noticed, what changed her outlook and them, and so much more. I hope you'll find this perspective to be helpful. Health is not one size fits all and it's so important to work with a provider and figure out what's best for YOU long-term.

*This is not medical advice -- chat with your doctor if you have questions about these medications.*

You can follow Bianca on Instagram at @biancamillerwrites and buy her books at authorbiancamiller.com !

Thank you so much for listening! Talk soon!

XO

AFFILIATE LINKS:

CLEAN SIMPLE EATS PROTEIN POWDER - save with my code WELLNESSFORTHEWIN -- shop here
Shop my Amazon storefront anytime! Tons of curated lists here for you ready to shop.

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#87: Let's Yap with Bianca Miller, Part 2 -- Keeping Marriage Spicy, Comparison Struggles, Making Time for Friends in Your 30s, and more Mar 18, 2026

We're back with my friend @biancamillerwrites this week & today is just a little yap session. Random Q&A mostly on marriage, relationships and things we struggle with in our own marriages, how to prioritize friendships even as busy moms in their 30s, how we both struggle with comparison and how we deal with it, influencer culture and so much more.

I hope you enjoy! Stay tuned for part 3 next week.

FOLLOW BIANCA AT @BIANCAMILLERWRITES on IG!

AFFILIATE LINKS:

CLEAN SIMPLE EATS PROTEIN POWDER - save with my code WELLNESSFORTHEWIN -- shop here
Shop my Amazon storefront anytime! Tons of curated lists here for you ready to shop.

Thank you for using my codes & shopping my links!

XO, talk soon

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#86: Bianca Miller on Becoming a Full-Time Indie Author and the Tea on Book 3 Mar 11, 2026

PS: don't listen with little ears around, oops ; )

I'm so excited to have my AUTHOR bestie and neighbor back on the podcast! We had so much fun chatting about all things writing -- diving in full-time as an author, her creative process, behind-the-scenes of the book world, some deets on her upcoming THIRD novel plus a sneak peek at what's next for her.

I hope you enjoy this conversation! Stay tuned for part 2 next week where we just YAPPP about all the random things. : )

XOXO

AFFILIATE LINKS AND CODES:

Use WELLNESSFORTHEWIN to save 10% on Clean Simple Eats protein and other products -- shop here
Use WELLNESSFORTHEWIN to save 15% on SEALD Wellness face tape and other products -- @sealdwellness

Please share the podcast with anyone who might also enjoy the show! Thank you for listening!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#85: 5-Year-Old Interview with Rhett Feb 18, 2026

I spontaneously decided to interview Rhett and ask him some questions about being a 5-year-old. What he enjoys doing, his favorite foods, what he loves about our family, and more randomness.

It's so cute :) I hope you enjoy his sweet little voice and unpredictable answers, lol.

AFFILIATE LINKS:

ALOHA BARS -- these are the protein bars he mentioned he loves! I get the minis for him and he is obsessed. The chocolate chip cookie dough flavor is our favorite! Here's my affiliate link for 15% off: click here to save
Clean Simple Eats -- AFFILIATE CODE WELLNESSFORTHEWIN for 10% off. Our fav protein powder to use in smoothies, energy bites, overnight oats and more. So good! Shop here
Affiliate link for the huge bean bag he mentioned that we have in the basement! We have the 6' and it has been a well-loved item in our house for 6+ years now! LINKED HERE

Thank you all for listening and being here!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#84: Interview with my Mama, Part 2 -- Reflecting on Becoming a Special Needs Grandma & More Feb 11, 2026

This is part 2 of my conversation with my mama! Last week we talked all about her life pre-marriage & kids, becoming a mom, young motherhood, becoming a grandma and some other fun questions.

Today we are focusing on some fun questions about me -- her daughter -- as well as a lot of questions we received about Levi and what it has been like for her to adjust to being a special needs grandma + the journey we've been on these past few years.

Thank you so much for listening -- share with a friend if you enjoyed this episode!

AFFILIATE LINKS:

Use affiliate code WELLNESSFORTHEWIN to get 15% off @sealdwellness forehead tape and other products
Use WELLNESSFORTHEWIN to save on Clean Simple Eats proteins + OffBeat Butters -- cleansimpleeats.com

Talk to you soon!

XO

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#83: An Honest Interview with My Mom -- on Motherhood, Becoming a Nana, and Words of Wisdom Feb 04, 2026

I had the honor of sitting down with MY sweet mama (Rhett & Levi's "nana") for such a fun conversation. I will love being able to listen back to this someday!

I collected lots of questions that my community wanted to know, such as:

Her story -- where she's from, her singing background, life in a BAND, how she met my dad, and more
Becoming a mom to 2 kids -- what matters and what doesn't, in hindsight
Her perspective on social media as someone who grew up without phones & did the majority of parenting with it
How did we foster such a good mother/daughter bond?
Navigating relationships with adult children as they grow up, get married & have families -- setting boundaries
Becoming a mom vs. becoming a grandma
Important life lessons, and more!!!!

I hope you love listening to this one! We had so much fun recording it. Please share it from someone who might enjoy it!

AFFILIATE LINKS:

Shop cleansimpleeats.com and use WELLNESSFORTHEWIN to save on my favorite protein powders & OffBeat Butters!
Use affiliate code WELLNESSFORTHEWIN to save on Primally Pure nontoxic products -- my favorites are the natural deodorant and dry shampoo! primallypure.com
Use WELLNESSFORTHEWIN to save on your annual app subscription for the Expecting & Empowered app -- workouts that are safe for pregnancy, postpartum and beyond! LEARN MORE & SIGN UP

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#82: BEST OF 2025 -- a few of my favorite things Jan 28, 2026

HI, WELCOME BACK : ) I missed you! coming back to the show with a solo episode today!

What you'll hear in today's episode;

Rounding up all of my favorites from the past year:

Favorite books & audiobooks
Favorite shows
Favorite coffee order
Favorite wellness finds
Favorite new follows
Favorite artists
And more randomness : )

Thank you so much for listening!

Are you a fan of the show? Share it with someone else who might love it, too! Appreciate you being here!

AFFILIATE LINKS:

-Use my affiliate code WELLNESSFORTHEWIN to save on the Expecting and Empowered workout app

-Who we used to finish our basement (if you're local to KC): Empire Remodeling -- let them know I sent you! #partner

-Seald Wellness (forehead tape) affiliate code WELLNESSFORTHEWIN for 15% off

-Affiliate link for my Amazon standing desk

-Affiliate link for my walking pad -- I have the Z1 model

-You can find all my favorite audiobooks I've listened to here!

Shop all my links on LTK -- follow me here

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#81: When You're Conflicted About Whether or Not to Grow Your Family Apr 09, 2025

Today is a solo episode about the decision to grow your family -- or not. I was recently cleaning out the boys' closets and posted a question box on my stories asking people if they felt sad putting away old clothes, knowing you are done having kids, OR if you're conflicted about what to do. The response was overwhelming. I heard from SO many of you that you also struggled with the decision to be done (and I know for many it is NOT a choice -- loss, infertility, divorce, illness, etc.) Truly, this is a complicated topic for everyone. I shared some of my vulnerable thoughts and feelings around this topic as someone with a medically complex child as their second and last, and how that has impacted me emotionally in a way I didn't expect.

I hope this resonates with some of you and helps you feel less alone if you're struggling with these feelings, too! XOXO

Thanks for listening, mamas.

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#80: Realistic Healthy Snacking Ideas & Tips Feb 12, 2025

Solo pod today all about healthy snacking! This is something I often got questions about from clients when working as a dietitian.

Questions I addressed:

How many snacks a day should I be eating?
What should snacks consist of?
What are some examples of healthy snacks?
What can I snack on all day long without gaining weight?
Does snacking lead to weight gain?
AND SO MUCH MORE!

I hope you will find this short-ish episode helpful!!! LMK if you have any questions.

Resources // relevant affiliate links & codes:

Blog post I'm referencing: https://wellnessforthewin.com/dietitian-approved-healthy-snacks/
While you're there, check out my blog for lots of healthy recipe ideas that actually taste good and are family-friendly!
Clean Simple Eats affiliate code WELLNESSFORTHEWIN to save on delicious protein powders -- shop here
ALOHA plant-based protein bars -- code WELLNESSFORTHEWIN

Please share my podcast with a friend who might enjoy it! Thanks for listening, chat soon! XO

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#79: 2024 Reflections + 2025 Goals and Word of the Year -- Solo Jan 16, 2025

Today is a quick-ish solo episode!
I'm looking back on my 2024 ins & outs -- what to keep & what to ditch, plus my 2025 word of the year, what I'm looking forward to, and other reflections!
Plus 4 years of motherhood, and other randomness! ENJOY!
AFFILIATE LINKS:

Clean Simple Eats code: WELLNESSFORTHEWIN - shop here
Expecting & Empowered workout app: code WELLNESSFORTHEWIN

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#78: My Biggest Insecurities, Freezer Staples, Costco Favorites & Corporate World vs. SAHM Life Dec 18, 2024

Today is a solo episode! Per usual -- all over the place. Just answering a bunch of random Q&A I've gotten recently!
What I covered:

Big boy bed transition with Rhett -- how it started & how it's going
Holiday appetizer ideas -- (easy cinnamon rolls, apps, pumpkin crescent rolls) -- head to wellnessforthewin.com for recipes!
toddler discipline -- how we approach it
places that have larger adaptive outfits - target, gerber, H&M, onesie extenders for tall babies
freezer staples I always keep on hand + some easy meal ideas
red light mask -- @ameskiefer rec
random Costco favorites
Levi tooth update lol
What are my biggest insecurities?
How do I turn a sad day around?
When to buy BF/pumping bras -- do your boobs change sizes a lot?
Favorite non-nursing bras
Corporate world vs. being a stay at home mom

AFFILIATES/SPONSORS:

@expectingandempowered workout program - code WELLNESSFORTHEWIN to save on annual app subscription
@primallypure -- code WELLNESSFORTHEWIN for 10% off
@cleansimpleeats -- code WELLNESSFORTHEWIN for 10% off

Please share the podcast on your IG stories or with a friend if you enjoy it! Thank you for listening and Merry Christmas! XO

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#77: The "Happiness Trap" with Licensed Therapists from The Counseling Co. Nov 27, 2024

This episode with the licensed therapists from The Counseling Co. is all about the "happiness trap" -- AKA, how our beliefs around happiness can get in the way of our expectations and also… the difference between fulfillment and happiness. Are YOU truly happy in your life? Does being content mean you've "settled"?
This is a loaded topic that applies to all of us! I hope you find value in this conversation!
What we discussed:

Happiness vs. fulfillment vs. contentment
Does being content mean you’re “settling” for less in life
How to stop striving for perfection / shifting expectations of what happiness “should” look like
Acceptance is a practice - not a destination
Tips if you’re struggling with comparison, especially on social media
Comparative suffering – “well, this isn’t a big deal, but…” “someone else is going through something harder…”
When reality doesn’t meet expectations in marriage
What about when you’re happy with your life BUT it feels overly full / busy / overwhelming
The power of saying NO and checking in with your values
Tips for moms struggling with their identity in motherhood
How to find happiness when you’re navigating a new normal // major life change (i.e. having a medically complex child, becoming a caregiver for an aging parent, etc.)

How to connect with The Counseling Co:

Find them on Instagram @thecounselingco
Visit their website for services & resources: https://www.thecounselingco.com/

Affiliate Links/Sponsors:

Shop Clean Simple Eats Black Friday sale using my affiliate code WELLNESSFORTHEWIN -- shop here
Shop Harper Wilde Black Friday sale using my affiliate link here
Get 20% off the Expecting and Empowered mobile app (annual subscription) through the end of November 2024 with my affiliate code WELLNESSFORTHEWIN - sign up here

Thank you for listening and happy Thanksgiving!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#76: Bianca Miller's Journey from Leaving Teaching to Becoming a Full-Time Author, Sneak Peek at Book TWO, Plus an "Ask The Neighbors"/Advice Segment with Shan + B! Oct 23, 2024

So excited to have my good friend, neighbor and PUBLISHED AUTHOR Bianca Miller on the pod today! This one is slightly chaotic -- enjoy ; )
What we covered:

How and why she decided to step away from teaching & her career journey that led her to becoming a full-time author
How long were you planning / writing Diving In (your debut novel) before it was officially published?
The first draft of a book vs. the finished product and the editing process
What is her dream goal as an author
What does her writing process look like
Little sneak peek into book 2: The Breath Between Us (coming soon!)
Best piece of advice Bianca has ever received

PS: THERE IS CURSING. DON'T LISTEN WITH LITTLE EARS. WE'RE SORRY.

ASK THE NEIGHBORS / ADVICE SEGMENT WITH SHAN + B!

Advice for a teacher who wants to leave teaching
New mom feeling like she is losing friends postpartum – lots of tips & advice for moms and women navigating friendships
- Shout out @kcmomsclub !!! for mom get togethers!
What is your guilty pleasure?
Tell us about your friendship – Shanna + Bianca
Instagram vs. reality – mental health / thoughts

CONNECT WITH BIANCA:

Instagram: https://instagram.com/biancamillerwrites
TikTok: https://www.tiktok.com/@authorbiancamiller

AFFILIATE LINKS/SPONSORS:

Save on your annual app subscription of Expecting and Empowered (pregnancy and postpartum workouts) with affiliate code WELLNESSFORTHEWIN - buy here
Save on Clean Simple Eats proteins / other products & OffBeat Butters with affiliate code WELLNESSFORTHEWIN -- shop here!
Shop my LTK page
Shop my Amazon Storefront

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#75: Kellie Bullard-Kelley Part 2: Life After Loss, Remarrying as a Young Widow, How to Survive and Thrive Through Grief and More Oct 16, 2024

I'm SO excited to have Kellie Bullard-Kelley BACK on the podcast today for part 2! She was on waaaaay back on episode 6 of the podcast, so today is a little life update several years later.
We talk about life after losing her husband at age 26, dating and remarrying as a young widow, how she navigated her grief then and now, tips for dealing with grief or supporting loved ones through it, leaning on faith, and more.

What we covered:

How her new husband supports her through grief
Does it help your grief that Connor knew Alex?
How does Connor feel when she posts heartfelt things about Alex?
Do the kids call Connor “dad”?
Are you and Connor hoping to have kids in the future?
Did you feel guilt dating again after losing Alex?
Were family and friends supportive when you shared that you and Connor were dating?
How her faith played into her grief journey & carried her through it
Did you ever turn away from God after losing Alex?
New / additional tips on how to support people going through grief
How relationships can change - for better or for worse - after grief
How to keep going after a great loss
How to talk to kids about grief + death + loss and strategies she used
Any special tributes or traditions for Alex moving forward?
How to continue taking care of YOUR health through things like fitness, etc. when you’re going through grief
What she’s looking forward to + what’s next for her family

CONNECT WITH KELLIE:

Follow her on Instagram at @kelliebullard
Purchase her book "Behind My Smile" here (affiliate link)

Affiliate Links & Sponsors:

Save on Primally Pure nontoxic beauty products with my affiliate code WELLNESSFORTHEWIN - shop here
Save on your annual app subscription of Expecting and Empowered (pregnancy and postpartum workouts) with affiliate code WELLNESSFORTHEWIN - buy here
Shop my LTK page
Shop my Amazon Storefront

BOOKS KELLIE LOVES FOR KIDS ON GRIEF/LOSS:

The Invisible String (favorite)
God Gave Us Heaven (favorite)
Goodbye to Goodbyes
Heaven is for Real (kids version)
The Memory Box
Something Very Sad Happened

Thank you so much for listening & supporting the show. Please share in your IG stories & tag us so we can see -- appreciate you all! XO

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#74: NAPA Intensive Therapy Recap, Nutrition Q&A, Special Needs Mom Tips and More Oct 02, 2024

Solo episode today!
What I covered:

NAPA – Levi’s therapy intensive in Colorado – recap
- Goals now that we’re home

Random Q&A:

Do we need to avoid gluten and dairy?
Basic tips for someone looking to start eating healthier
What I’m doing to lower my cholesterol
C-section scar – how has it healed almost 17 months postpartum?
Dream podcast guests I’d love to have on
How do you take care of yourself as a (medical) mom?
Stroller wagon feedback / recommendations
Tips for going to the store with special needs / low tone kiddos who can’t sit up in a cart – helpful alternatives

AFFILIATE LINKS MENTIONED:

Clean Simple Eats -- affiliate code WELLNESSFORTHEWIN for 10% off CSE proteins, other products and OffBeat Butters. Shop here
Expecting and Empowered -- affiliate code WELLNESSFORTHEWIN to save on your annual app subscription for their pregnancy/postpartum/advanced pp workouts -- more info here
Shop my LTK profile
Shop my Amazon storefront

THANK YOU FOR YOUR SUPPORT! XOXO

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#73: A Deep Dive Into Understanding the Therapy Process with The Counseling Co. Sep 25, 2024

In today’s episode, I sat down with therapists Kelsey & Tara from the Counseling Co. (women’s mental health practice located in the Kansas City area) to take a deep dive into the therapy process.

What you can expect in this episode:

How to find a therapist that is right for you
Different types of therapy: talk therapy vs. EMDR, etc.
What does a therapy session look like? How do you get started, how does it end, etc.
Do you usually get action steps to work on after sessions?
How often should you go to therapy?
Who could benefit from therapy? Do you need to be working through “trauma” or specific issues, or can you go for general mental health / maintenance?
Virtual vs. in-person therapy: pros & cons
Does insurance usually cover therapy?
And more!

HOW TO CONNECT WITH THE COUNSELING CO.

Follow them on Instagram at: @thecounselingco
Inquire about services & stay up-to-date on events, etc.: https://www.thecounselingco.com/

PAST EPISODES WITH THE COUNSELING CO:

AFFILIATE LINKS / RESOURCES MENTIONED:

Clean Simple Eats protein powder, OffBeat Butters & more -- use affiliate code WELLNESSFORTHEWIN for 10% off
Primally Pure -- nontoxic beauty products -- use affiliate code WELLNESSFORTHEWIN to save
Shop my Amazon storefront here
Shop my LTK here
Psychology Today – find a therapist

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#72: Why Motivation Isn't Enough -- How to Develop & Maintain Healthy Habits Jul 31, 2024

Today is a solo episode! What you can expect when you listen:

Sharing some thoughts on health and wellness goals & habits – why motivation isn’t enough & what you need instead
We’ll talk about the WHY behind your food + exercise choices, and other things that impact your overall wellness
Discuss short-term and long-term benefits of movement + healthy eating
One of my personal health goals I’m currently focusing on
Can intuitive eating + working on improving lab results coexist?

Affiliate Links:

Use my affiliate code WELLNESSFORTHEWIN to save on the Expecting and Empowered workout app: click here to learn more
Use my affiliate code WELLNESSFORTHEWIN to save on Clean Simple Eats protein powders, greens, hydration / energy drinks, OffBeat Butters and more! My favorites are the Simply Vanilla and Snickerdoodle and Chocolate Brownie Protein. Fav nut butters are Sweet Classic PB, Cinnamon Roll, Salted Caramel and Aloha! Click here to SHOP

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#71: Has Honesty About Motherhood on IG Gone Too Far? Intuitive Eating, C-Section Recovery, Family Meal Inspo Q&A and More Jun 26, 2024

This solo episode includes lots of random Q&A that you guys submitted on IG! I'm addressing some things like:

Motherhood -- my favorite parts
Do I get hateful comments or DMs on IG?
Has honesty about the challenges of motherhood on IG gone too far?
C-section recovery
Navigating grief after a miscarriage -- tips
Easy meal inspiration
Can intuitive eating and weight loss go together?
Recent purchases I'm loving
And more!

I hope you enjoy this episode! If you do, please share the pod with a friend who might love it, too! XO
LINKS:

Amazon Affiliate Page: amazon.com/shop/wellnessforthewin
Rotating Car Seat: https://amzn.to/3RHsQWD
Ethan's new toothbrush: https://amzn.to/4cfswXt
Amazon cowboy boots (update: SO cute! True to size!): https://amzn.to/4cz7ti7

EXPECTING AND EMPOWERED PREGNANCY & PP WORKOUTS: use my affiliate code WELLNESSFORTHEWIN to save on your annual app subscription!

RECIPES:

Chicken bacon ranch pasta dish: https://jordosworld.com/chicken-bacon-ranch-casserole/
Taco ring recipe: https://www.everydaysouthwest.com/taco-ring-recipe-with-crescent-rolls-with-crescent-rolls/

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#70: Navigating a Gestational Diabetes Diagnosis with Leslee Flannery, RD Jun 19, 2024

This conversation is all about gestational diabetes with a Registered Dietitian who specializes in the condition -- Leslee Flannery, RD.
Listen in to hear:

What is gestational diabetes?
What causes gestational diabetes / risk factors
How can we prevent gestational diabetes
Rate of type 2 diabetes AFTER gestational diabetes
Risks of gestational diabetes to mom and baby
Do you have to be induced early if you have GDM?
Best ways to manage blood sugars with OR without gestational DM
- Diet & other habits
Medications - are they needed? What are the options - pros & cons
Relationship with food during pregnancy
How to handle GDM diagnosis with a history of disordered eating
What to do postpartum after a gestational DM diagnosis – screenings, etc.
Nutrition tips for postpartum
And more!

CONNECT WITH LESLEE:

Follow her on IG: @gestational.diabetes.nutrition
Support Group / Resources: click here

Affiliate Links:

Expecting and Empowered – workout app for pregnancy and postpartum – use my code WELLNESSFORTHEWIN to save on your annual app subscription
FullWell Fertility – supplements for before, during and after pregnancy (I love their prenatals and fish oil supps and they have lots of others, too!) -- affiliate code WELLNESSFORTHEWIN
Tubby Todd – bath soaps, shampoos, mineral sunscreen, diaper cream and so much more for your little ones! Use my affiliate link for 10% off – click here

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#69: Rhett Being Adorable & Random Chats May 22, 2024

Please enjoy this random, unplanned and all over the place solo episode // also featuring my special guest, mister Rhett. ; )
Affiliate Links I Mentioned:

If you have any segment ideas or requests, shoot me a DM on IG!
Please screenshot & share this episode in your stories or send the link to a friend if you enjoy the show! XOXO

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#68: Disordered Eating, Eating Disorders & Healing Your Relationship with Food and Your Body with Heather Lasco, RD May 08, 2024

Heather Lasco is a Registered Dietitian who specializes in working with individuals with eating disorders. In this episode we dive into all things disordered eating, eating disorders, body dysmorphia, recovery, supporting a loved one who is struggling, and so much more.

What we covered:

What are the eating disorders and how are they diagnosed
What is binge eating disorder
Are EDs a mental health disorder?
What is orthorexia?
Is it possible to have signs of an ED without having a diagnosis?
When does dieting become disordered or a full-blown ED?
Red flags that may indicate you’re struggling with your relationship with food
Ozempic — thoughts
Relearning hunger and fullness cues -- how?
Necessary steps before intuitive eating, after extreme restriction
What is body dysmorphia
The impact of social media — the good and the bad
How to support a loved one with a suspected eating disorder
How to get started with healing your relationship with food
Struggle with eating around other people? Some tips
Eating disorder recovery
How to find a dietitian who specializes in eating disorders

CONNECT WITH HEATHER / RESOURCES:

Follow her team on Instagram: https://instagram.com/confidently_nourished
Work with her or her team: confidentlynourished.co
EDRD Pro – directory of dietitians
Find more ED resources on their blog HERE

Affiliate Links / Sponsors:

Thank you for listening! Please share the podcast if you enjoyed, and leave a rating and review! XO

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#67: Toddler Discipline, Setting Boundaries and Random Q&A May 01, 2024

Hello! Today is a random solo episode that is all over the place, per usual. Here's what you can expect:

random Q&A / would you rather
recent amazon purchases
summer bucket list
how I grew on Instagram
a little rant about IG & comparison
mom tips & inspiration
recent books i've loved and recommend
future podcast guests coming soon
three year old discipline tips & resources (Dr. Becky Good Inside, Big Little Feelings, Janet Lansbury - The Unruffled Podcast, Nurtured First, Parenting with Ginger Hubbard - faith-based podcast)

Shop my Amazon affiliate page HERE

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

Ready to Try REAL FOOD for Tube Feeding? Learn How with Hilarie Geurink, RD, CSP Apr 24, 2024

For anyone interested in learning about using REAL FOOD for tube feeding, you have to listen to this conversation! My friend and fellow dietitian, Hilarie Geurink is here to share alllll of her knowledge on this area and I know you will leave with so many amazing takeaways. She knows her stuff, but she is also so compassionate and recognizes this is not one-size-fits-all, and shares how you can achieve this with your unique feeding situation to improve symptoms & quality of life. As a mom of a medically complex kiddo with a G-tube, I am so grateful for all of her tips!

Here’s what we covered:

What IS the blended diet? What does it look like?
What are the benefits of the blended diet according to research and your experience with clients?
Blended tube feeding myth busting
Which blenders / equipment are most popular for blended tube feeding?
Mindset shifts about tube fed diets
Food safety concerns and tips
Success stories of families switching to blended tube feeding – to give you HOPE that this could be YOU!
Some quick tips for medical parents on getting equipment & more
A message for parents who are ready to get started with a blended diet
Hacks to make a blended diet easier
And more!

LEARN FROM HILARIE!

Find her on Instagram at @blendedtubefeeding
Check out her blog for helpful posts + info on working with her: click here
SIGN UP FOR "BLENDED DIET STARTER KIT" -- live workshop series happening May 6-9th!

Affiliate Links/Discounts:

Tubby Todd affiliate link – click here for 10% off! Our favorite bath soaps, shampoos, diaper cream, nontoxic sunscreen and more!
LoveHandle affiliate link – my phone grip that I love! Code is WELLNESSFORTHEWIN to save
Expecting and Empowered – workout app for pregnancy & postpartum; use my affiliate code WELLNESSFORTHEWIN

Other Resources Mentioned:

Blendtec form for discount -- email me at wellnessforthewin@gmail.com and I can send you the PDF!
Hilarie’s Favorite Products (includes discount code on O ring syringes): click here

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#65: 2024 Ins & Outs, Mindset Shifts and Life Updates Jan 25, 2024

Hiiiii friends! Enjoy this spontaneous solo episode -- going over 2024 Ins & Outs, goals for the year, random Q&A and life updates. : )
Affiliate Codes:
Use code WELLNESSFORTHEWIN to save on @expectingandempowered pregnancy & postpartum workout app! https://expectingandempowered.com
Shop my Amazon favorites at: amazon.com/shop/wellnessforthewin
Shop items I mentioned on my LTK page: https://www.shopltk.com/explore/wellnessforthewin
If you enjoy the podcast, please share it with a friend! Thank you so much for your support!
XO, Shanna

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#64: Q&A and Things I'm Currently Loving Nov 01, 2023

Enjoy this very random and impromptu episode!
You can find links on my Amazon storefront at amazon.com/shop/wellnessforthewin (affiliate) and follow me on LTK app at @wellnessforthewin !
XO

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#63: Top Kansas City Recommendations for Families with Kansas City Mom Collective Jul 12, 2023

Today we have Sarah of Kansas City Mom Collective on the podcast to tell us allll the best recs around KC to check out with your family and little ones!
WHAT WE DISCUSSED:

Kid-friendly places to eat / bars
Summertime activities / places to get memberships
Best parks to visit in the KC area
Events and meet-ups for local mamas
Options closer to north KC
Ideas for kid’s birthday parties
Activities for fall
Christmas lights & activity recommendations
Family friendly places to stay in KC
Places to hike around the city
Upcoming events to check out
And more!

CONNECT WITH KANSAS CITY MOM COLLECTIVE:

Follow on IG: @kansascitymomcollective
Check out their site & all of their guides and resources: https://kansascity.momcollective.com/
Check out their podcast: click to listen on Apple

AFFILIATES / SPONSORS:

Check out local mental health practice for women, The Counseling Collaborative: (#sponsored)
- Follow them on IG at @thecounselingco
- Check out their website & services HERE
Shop Tubby Todd products and use my affiliate link to get 10% off: tap here to shop

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#62: Everything You Need To Know About Car Buying with Kelly of The Car Mom Jul 05, 2023

Today we have Kelly of The Car Mom on the podcast! I loved this conversation and know you guys will, too.
Tune in to hear:

How Kelly got started with The Car Mom
How women can feel empowered to confidently buy a car themselves
Buying used vs. new vehicles - what to consider
What to think about before buying a car & most important features for families
How can sedans work for families
Do you need a 3-row vehicle?
Bench seat vs. bucket seats
Different configurations for car seats
Essentials to keep in your car all the time
Road trip / travel tips
Things to have on hand in case of emergency
When you should ACTUALLY turn your kiddo's car seats to front facing
Process of getting your car seat installation checked before baby is born
Kelly weighs in on electric vehicles and hybrids
Other trends to watch for in the car industry
Some honest mom chat
And more!

CONNECT WITH KELLY / THE CAR MOM:

Follow her on IG at @the_car_mom
Follow her on YouTube: https://www.youtube.com/@TheCarMom
Check out her podcast: The Car Pool Podcast - https://podcasts.apple.com/us/podcast/the-carpool-with-kelly-and-lizz/id1606787270

AFFILIATE LINKS:

Aloha plant-based protein bars – affiliate link – click here for discount
LoveHandle phone straps + other accessories – use wellnessforthewin for a discount – affiliate link to shop

Thanks for listening! Please rate, review & subscribe, and share with a friend who might enjoy the show! XO

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#61: Random Things I'm Loving + Updates Jun 28, 2023

Another solo episode with random updates, things I'm loving (shows, random purchases, etc.) and me rambling lol. Enjoy!

Affiliate links:

Expecting & Empowered (loved workouts during pregnancy; lots of C-section recovery tips) - code WELLNESSFORTHEWIN to save -- expectingandempowered.com
Full Well Prenatal - still taking the prenatals and fish oils during postpartum - affiliate code WELLNESSFORTHEWIN

Amazon postpartum purchases (affiliate links):

Sweat shorts - I got a medium - https://amzn.to/3XBKugb
T-Shirt (fits oversized; I got true size) - https://amzn.to/3JB84UJ
SPF Tinted Face Moisturizer- https://amzn.to/3JCIhvb
Grape cutter - https://amzn.to/3PtsdQe
Toddler Smoothie Cups - https://amzn.to/433v4m5
Toddler dino towel - https://amzn.to/3puDWmX

Shout out to @tastingkansascity for @theroasterie copycat recipe!
Please take a minute to rate, review, subscribe and share the podcast with a friend who might enjoy it!! XO

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#60: A Little Life + Levi Update Jun 21, 2023

Levi is officially 5 weeks old and HOME from the NICU. I'm sharing a little update on how we are doing now and just reflecting over the past 5 weeks.
TRIGGER WARNING - I do talk briefly about the fact that our birth was traumatic, which you all know, but if you feel that would be triggering for you because you are currently pregnant or had a recent traumatic birth, I just wanted to mention that.
Also sharing a HUGE exciting new development at the end!!
Thanks for tuning in + supporting us and talk to you soon.
XO, Shanna & Levi

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#59: Your Ultimate Guide to Kansas City with Amanda Bergmann @nomastayinkc May 31, 2023

Do you live in Kansas City or have it on your list to visit? Today my friend Amanda of @nomastayinkc and I are giving a longggg list of recommendations you must try if you're in need of some new things to do, or reminders of things you haven't done in a while!
What we covered:

Best places to eat for date night / girl's night / happy hour
Touristy things to do that are actually worth it
Best places to stay
Best places for pizza, desserts and many other categories
Rapid fire fun questions with Amanda
- Pregnancy cravings
- Favorite mocktails
- Travel recommendations
- Best life advice

I hope you enjoy this fun & lighthearted episode! If you are local to KC and think we missed anything essential, head to the @wellnessforthewinpod IG and let us know!
Be sure to share this one with a KC friend who might enjoy it!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#58: How to Get Started with Baby Led Weaning with Dietitian Katie Ferraro May 24, 2023

For this episode I sat down with Katie Ferraro MPH, RDN, CDCES to talk alllll about starting solids with your baby using a baby led weaning approach! She is so knowledgeable in this area and it was a super helpful and informative conversation.
What we covered:

What exactly is BLW?
What’s the difference between BLW and traditional spoon feeding?
Can BLW help with picky eating?
Benefits of baby led weaning
Are babies more likely to choke when doing a BLW approach?
How to create a positive feeding environment for your baby
Ideas for your baby’s first foods
How many times a day to offer solids at different stages
Signs of readiness to look for before starting solids
At what age should babies start solids?
The importance and benefit of diet diversity early on
Do we need to wait 3-5 days between new foods?
Allergenic foods & allergic reactions - what to know
Textures to avoid for early eaters & what to offer instead
How to balance out meals for our babies
And more!

CONNECT WITH KATIE:

Get Katie’s 100 First Foods list HERE
Follow her on IG for tips: @babyledweanteam
Check out the Baby Led Weaning Made Easy Podcast here

AFFILIATE LINKS:

Tubby Todd 10% off link (baby skin products): shop here
Expecting & Empowered workouts for pregnancy & postpartum - use my affiliate code WELLNESSFORTHEWIN to save on your subscription to the app: click here to learn more and buy

Other resources:

Check out my blog post with Baby Led Weaning Tips & Other Resources We Loved when we were starting solids - click here
Amazon Affiliate Storefront – lots of feeding items we love saved to my “BLW” list! Shop here

If you enjoyed this episode, please leave a rating & review to let me know, and share on IG or send the link to a mama friend who might need it!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#57: Part 2: Is Raw Milk Good For You? What are GMOs? Your Dairy & Farming Questions Answered May 17, 2023

This episode is a continuation of last week's conversation with Lauren Twigge, RD. She has a background in Animal Science and personal experience with farming, and she is sharing so much knowledge with us in this episode! We address so many hot & controversial topics, including:

Hormones in dairy / meat products
Things you might see on labels “rBST-free”, hormone-free, etc.
Do humans actually “need” cow’s milk or can we get the same nutrients from other foods?
Organic vs. conventional dairy products
A2 milk - what is it? What are the benefits?
Options for people with lactose intolerance
Thoughts on ultra-filtered products like Fairlife
Does dairy contribute to acne, eczema or other skin conditions?
Should you choose low-fat or full fat dairy products?
Are dairy products safe to give to our kids?
All your questions on raw milk - answered. Is it healthy? Is it safe? It is better than pasteurized milk?
What are GMOs? Should we avoid them?
And more!

CONNECT WITH LAUREN:

Follow Lauren on IG: @nutrition.at.its.roots
Work with Lauren: https://linktr.ee/nutrition.at.its.roots

Affiliates / Sponsors:

Shop my prenatal supplements + fish oil from FullWell using my affiliate code WELLNESSFORTHEWIN -- shop here
Check your Walmart store for Kemps Smooth Cottage Cheese! Shop here. #sponsored

Thank you so much for listening - please share with someone who might enjoy this episode!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#56: All About Dairy, Nutrition, Farming & More with Lauren Twigge, RD May 10, 2023

This episode with Registered Dietitian Lauren Twigge is PACKED with all of your burning questions about dairy nutrition, the farming industry, the safety & nutritional value of our foods and so much more.
What we covered in part 1:

Organic vs. conventional – is organic better for us?
Antibiotic usage in animals
Pesticides in organic vs. conventional
The Dirty Dozen - legit or not?
Environmental impact of farming
What are farmers doing to be more environmentally friendly and how do we know when we’re choosing products at the store?
What % of greenhouse gas emissions come from agriculture / farming vs. other sources
What do cows eat?
Benefits of supporting and eating local
Grass-fed vs. grain-fed – different labels you might see on foods and what they mean
Should we be buying & eating grass-fed or grain-fed

Stay tuned for part 2 next week!
CONNECT WITH LAUREN:

Follow her on IG at @nutrition.at.its.roots
Check out her website or work with her - click here

THIS WEEK'S ADS & AFFILIATES:

Kemps Cows -- we absolutely love their Smooth Cottage Cheese! Check the Walmart store locator to find some near you: click here #ad #kemps #proteinpower
Check out The Counseling Collaborative, a women's mental health practice, to find a therapist in the Kansas City area: click here #sponsored
Use my affiliate code WELLNESSFORTHEWIN to save on your subscription to the Expecting and Empowered app (for workouts during pregnancy and postpartum!) - click here

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#55: Second Pregnancy Recap, Recommendations & Random Thoughts May 03, 2023

This is a random second pregnancy brain dump -- recapping third trimester, symptoms, random thoughts, recommendations and more!
What I covered:

Symptoms throughout pregnancy & third trimester
How I’m feeling emotionally with baby 2 on the way
Products I’m loving during pregnancy - skincare, hair care, supplements, etc.
Pregnancy and postpartum workouts
Baby prep - pump I’m planning to use, nursery, hospital bag, labor & delivery wishes
Spray tans, deodorant, manis and more
Lots of random thoughts

For links to all of the products and resources I mentioned in the episode, click here!

Thank you for listening, sharing, rating & reviewing!!! XO

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#54: Exercising During and After Pregnancy and Having an Empowered Birth with Expecting and Empowered Apr 26, 2023

In today's episode, Amy Kiefer of Expecting and Empowered comes on to discuss tips for exercising safely during pregnancy and how to get back into it postpartum. We also dive into tips on labor and delivery and how to have an empowered birth.
What we covered:

Benefits of exercise during pregnancy
Risks that are reduced by staying active during pregnancy
Specific exercises to focus on and avoid during pregnancy
Considerations for runners during pregnancy
The type of exercise they wish EVERY pregnant woman would do
Is it okay to start exercising during pregnancy if you’ve never done it before (or haven’t in a long time)?
Coping with weight gain and body changes during pregnancy
How to physically prepare our bodies for labor and delivery
Going into your birth experience empowered with knowledge of your options
Some options to consider during labor for pain relief other than meds
Tools and positions to help during labor
Different resources to utilize to help mentally prepare for labor
Tips for mamas planning on an unmedicated birth
How to advocate for yourself before and during birth
Beginning to exercise again postpartum - how to start / what to avoid
How to feel more like yourself again post-baby / body image postpartum
Postpartum sex
And so much more

CONNECT WITH EXPECTING AND EMPOWERED:

Follow them on Instagram: @expectingandempowered
Learn more about their workout guides and courses - use my affiliate code WELLNESSFORTHEWIN for a discount! Click here
Follow Amy on Instagram: @ameskiefer
Check out the Expecting and Empowered Podcast: click here

Sponsors / Affiliates:

Get a discount on my favorite prenatals and fish oil supplements by FullWell using code WELLNESSFORTHEWIN: shop here
Check out Charlie Hustle clothing and get 20% off using my code WFTW20 #ad: shop here
Learn more about The Counseling Co. counseling services if you're in search of a good therapist during pregnancy, postpartum or need mental health support in any season of life #ad: click here

Other Resources Mentioned:

Book Amy recommended: The Birth Partner

Thank you for listening & sharing with others!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#53: Prioritizing Your Relationship & Intimacy After Kids with Marriage365 Apr 19, 2023

I sat down with Casey and Meygan of Marriage365 to address all of your marriage and relationship questions. This was packed with great tips for couples, especially things to practice after having kids!
What we covered:

How to prioritize your marriage after kids
The power of scheduling time for each other
Should we be scheduling sex? Pros & cons
How to prioritize intimacy in your relationship
What to do if you can’t afford marriage counseling right now, but need some help / tools / resources
How to set an example of a healthy marriage for your children
How to navigate conflict with your partner
And so much more!

CONNECT WITH CASEY & MEYGAN / MARRIAGE365:

Follow them on Instagram: https://www.instagram.com/marriage365/
Check out their website & resources: https://marriage365.com/

ENTER OUR BOOK GIVEAWAY AT @WELLNESSFORTHEWINPOD

RESOURCES MENTIONED:

Upcoming Nashville retreat: learn more here
Books they offer for individuals and couples

AFFILIATE ADS / SPONSORS:

Chewy (our fav service for food & medicine for our dogs): shop my affiliate link here
Nakano Knives: use my affiliate code WELLNESS to save on some amazing quality knives! Click here
Expecting and Empowered: use my affiliate code WELLNESSFORTHEWIN to save on your subscription to the app for my favorite pregnancy & postpartum workouts! Click here

Thank you for listening, rating, reviewing and sharing!!!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#52: Tips for Preparing for a New Baby with Pediatrician Dr. Kate Hartman Apr 12, 2023

For today’s episode we have Dr. Kate Hartman of Shawnee Mission Pediatrics on to talk about allll kinds of things for mamas expecting their first, second or even third child. This is PACKED with amazing information!

What we covered:

When to establish a pediatrician during pregnancy and what to look for
How to help our toddlers with the transition to new baby at home
Should toddler stay home from daycare for any period of time after baby is born?
Handling germs from your toddler (or anyone in the family) around new baby
Common challenges that second time parents face
Newborns: When you can start letting your baby sleep without waking to feed
Weight gain goals for newborns - should we worry about growth charts?
When to introduce a bottle for breastfed babies
What ALL new mamas need to know before having a baby
What to know about newborn safety
When to transition baby out of swaddle
Baby sleep, contact naps, “routines”, sleep training and more
Pacifiers - okay to use early on? When and how to wean
Any specific supplements we should be giving our babies or toddlers?
And so much more!

RESOURCES MENTIONED:

Dr. Hartman’s practice on IG: @smpediatrics
https://www.shawneemissionpediatrics.com/
Healthykids.org

SPONSORS & AFFILIATE LINKS:

Learn more about AdventHealth South Overland Park Birth Center here #ad: http://bit.ly/42oHSnX
Use my affiliate code WELLNESSFORTHEWIN to save on FullWell supplements - shop here
Learn more about the AdventHealth Shawnee Mission Birth Center here: http://bit.ly/3TsaGaU

Thank you so much for listening!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#51: How We Knew We Were Ready to Have Kids & Why We're Stopping at Two Apr 05, 2023

Today is a solo episode addressing some FAQs I've gotten, including the following:

How did we know we were ready to have kids (the first time around)?
How did we know when we were ready to try for a second?
Why have we decided to stop at two kids?

I want to point out that these are super personal decisions, and it's so important for YOU to feel ready and have these important conversations with your partner to make sure you are on the same page. Starting a family and/or growing your family is a huge step, and not something to be taken lightly. I'm just sharing out personal experience here and how we have navigated some of these transitions and big decisions together.
RESOURCES MENTIONED:

Baby Registry Must-Haves post: https://wellnessforthewin.com/baby-registry-must-haves/
My Miscarriage Story: https://podcasts.apple.com/us/podcast/5-my-miscarriage-story/id1622500441?i=1000564797389

I'd love to hear from you on this topic! Feel free to DM me, or leave a rating/review! :) I appreciate you tuning in!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#50: Chatting with my BFFs: On Friendship, Hall Passes, Life Advice and More Mar 29, 2023

Warning: don't listen to this one around your kids, haha!
I sat down with my BFFs of 15+ years for this one and we had lots of good laughs, but also got a little bit deep, too. I hope you find this one as entertaining as we did!
What we covered:

How we all know each other
How we continue to prioritize our friendship 15 years later
How have our friendships changed throughout marriage, having kids, etc.
Hillary’s journey in the NICU with her son
Enneagram numbers?
Funny questions
- Who would play each of us in a movie about our lives
- Who pees in the shower
- How often do you wash your bras
Everyone’s hall pass
Favorite shows in the 2000s
Would you rathers
Bachelorette party mems
Best piece of advice we’ve ever received
And more!

Affiliate Links:

Save 10% at hillandhazel.com with affiliate code SHANNA10! Follow on IG at @shophillandhazel
Save on Vooray products (duffel bags, gym bags, accessories and more) with affiliate code WELLNESSFORTHEWIN! Shop here

Thank you for listening!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#49: Supporting People Who Are Differently Abled with Meg Johnson Mar 22, 2023

Meg Johnson is a 26-year-old with hearing loss, and in this episode, she talks about her experience growing up as someone who is differently abled, language we can use around those who have different abilities than us and how to support these individuals better, and more.
What we covered:

Hearing loss spectrum
What Meg's diagnosis looked like and what led to it
Being a military kid and how that impacted her diagnosis and treatment
Life as a person with hearing loss in a "hearing world"
How hearing aids work
How does someone with a disability want to be “labeled” - what language to use or avoid
What she wishes people knew about how to treat those with hearing loss or other disabilities
How to talk to our kids about people who are differently abled
Do people with hearing loss need to work with an SLP?
How she has worked on self confidence throughout her journey
The importance of finding a supportive partner
Her favorite resources for people with hearing loss or what she hopes to create someday
And more!

Connect with Megan:

If you'd like to reach out to Megan, you can contact her via email at: mbjohnson815@gmail.com

Resources she mentioned:

Spencer West - IG: @spencer2thewest
Paul Castle - IG: @paulcastlestudio
ASL couple/family - IG: @oursignedworld

Today's Sponsors / Affiliate Links:

Save 10% on your purchase of Hill and Hazel boutique with SHANNA10 - shop here! And follow on IG at @shophillandhazel
Save on your LoveHandle phone grip with code WELLNESSFORTHEWIN - affiliate link here
Save on Expecting and Empowered pregnancy & postpartum workout guides with my affiliate code WELLNESSFORTHEWIN - shop here

Thank you for listening!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#48: Breastfeeding Part 2: Busting Myths, Pumping, Weaning and More with Summer Friedmann, IBCLC Mar 15, 2023

This episode is a continuation of last week's episode on all things breastfeeding, pumping and more.
Here are some of the topics we dive into during this conversation:

What is a “normal” amount to pump during a session
How many minutes should we pump each time
Baby sleep - when should babies be sleeping through the night
Should we pump if they sleep through the night?
Getting your period back postpartum/while breastfeeding
Clogged milk ducts - how to prevent / treat
All about mastitis
How to manage a super strong let down
All about tongue ties and lip ties
Cow’s milk protein allergy - how common is it?
Hand expression: what it is, how to do it, why it’s a great tool to have
Weaning from breastfeeding / nursing / pumping
And more!

CONNECT WITH SUMMER:

Follow Summer on YouTube at Done Naturally
Follow Summer on IG: @donenaturally

TODAY'S SPONSORS / AFFILIATES / OTHER RESOURCES:

Learn more about the AdventHealth South Overland Park Hospital by clicking here: http://bit.ly/3iGbwTt #ad
Check out my breastfeeding/postpartum needs list on my Amazon Affiliate Storefront here: amazon.com/shop/wellnessforthewin
- Brest friend pillow: shop here (affiliate link)
- Foot stool: shop here
- Favorite burp cloths: shop here (affiliate link)
Baby Registry Must-Haves blog post
What to Expect When You're Expecting Baby 2 blog post
Use my affiliate link to save 10% on your purchase of Tubby Todd products! We love their bath soaps & shampoos, All Over Ointment, Sweet Cheeks Diaper Paste, mineral sunscreen and more! Shop here

Thank you so much for listening! Please be sure to rate, review & subscribe to the podcast, and share with a mama friend who might benefit from this information!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#47: All Things Breastfeeding & Pumping with IBCLC Summer Friedmann AKA Done Naturally Mar 08, 2023

I sat down with IBCLC Summer Friedmann of Done Naturally to dive into ALL your questions regarding breastfeeding, pumping, weaning and more! This is a 2-part episode because there was so much interest in this topic, so stay tuned for part 2!
What we cover in part 1:

How to set yourself up for success for breastfeeding during pregnancy
What is colostrum - should we collect it during pregnancy?
All things pumping
DMER - dysmorphic milk ejection reflex - what is it? Who is at risk?
Engorgement - how to navigate and reduce it when milk comes in
How to establish and maintain good milk supply throughout BF journey
How often should a newborn be nursing?
Tracking diapers & feeds - what to consider
Cluster feeding - what you need to know
Pumping with a newborn – how often to do it? When to start?
Importance of pace feeding
Pros and cons of the Haakaa
Things that can lead to oversupply
And more!

CONNECT WITH SUMMER:

Follow Summer on YouTube at Done Naturally
Follow Summer on IG: @donenaturally

Today's Sponsors / Affiliate Links:

Lovevery toys: shop here using my affiliate link
FullWell fertility prenatals & fish oil supplements: use my code WELLNESSFORTHEWIN to save: affiliate link here
Expecting & Empowered app for pregnancy & postpartum workouts - use my affiliate code WELLNESSFORTHEWIN to save on your subscription

Thank you for listening! Please be sure to rate, review & subscribe to the podcast, and share this episode if you enjoyed!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#46: How To *Actually* Improve Your Health Mar 01, 2023

Are you feeling overwhelmed by all the things you see on social media these days when it comes to food, health and even beauty standards? It can be A LOT to keep up with. I want to help you realize that this can all be really simple -- if we let it be.
Let's have an honest conversation about how to actually improve your health and happiness long-term and check in with your "why" behind your behaviors.
JOIN MY NEW ONLINE COURSE: MAKE HEALTHY EASY! It is only available to buy through Thursday, 3/2 at midnight CST and this first round is the cheapest it'll ever be.
Learn more or sign up here!
I would love to help you improve your health and relationship with food and your body. You deserve to invest in yourself and feel your best.

Other resources to check out:

Episode 15: How I Stopped Counting Calories and Why I Never Looked Back

I hope you found this helpful! Thank you for tuning in, and please be sure to rate, review and subscribe or share my podcast with someone who might enjoy it!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#45: How to Love Your Body Well, Even When It's Hard with Amy Reinecke Feb 22, 2023

I sat down with Amy Reinecke to discuss all things body image and healing your relationship with food and your body, as well as learning to care for your body on a daily basis, even when it doesn't look or feel exactly how you want it to.
What we covered:

Amy shares her story and past struggles with body image, binge eating / disordered eating and starting to diet in 4th grade
How starting to diet at such a young age impacted her
Some other factors that impacted her body image
How she felt when she reached her “goal weight”
How and why she decided to walk away from diet culture
How we can improve our health + habits without dieting
Why comparison is the thief of joy, especially regarding our bodies
How to get back in tune with hunger and fullness signals after dieting
What to do when walking away from dieting
How to push away negative thoughts about your body
How does Amy cope with bad body image days after leaving dieting
Honest thoughts on emotional eating or other coping strategies Amy has worked through
How to set our kids up for success and break the dieting cycle
How to navigate food allergies/intolerances without a restriction mindset
And more!

CONNECT WITH AMY:

Follow Amy on Instagram at @loveyourbodywell and @loveyourbodywellpodcast
Check out Amy's blog at loveyourbodywell.net
Listen to Amy's podcast: Love Your Body Well Podcast

TODAY'S SPONSORS & AFFILIATE LINKS:

Learn more about Advent Health Kanasas City and their ER Care in the Kansas City area, as well as their resource GetInQuickerKC.com to reserve your spot ahead of time. Click here. #ad
- AdventHealth link: http://bit.ly/3YxXPWq
Get on the waitlist for my online nutrition course, Make Healthy Easy, available to purchase February 27th - March 2nd only! CLICK HERE!
Looking for prenatals and fish oil supplements? Check out FullWell products and use my affiliate code WELLNESSFORTHEWIN to save. Click here to shop.

Thank you for listening today! If you enjoyed it, please rate, review and subscribe to my show, and share with a friend! Thank you for your support!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#44: Funny Trivia, Would You Rather & Shameful Confessions with Ethan Feb 15, 2023

In honor of Valentine's Day this week, I brought my husband Ethan on to have a fun, not-so-serious chat with me!
What we covered:

Lots of funny trivia questions, would you rather, and Mr. and Mrs. questions
How and when Ethan proposed
We both share some shameful confessions -- please don't judge us for our actions under the age of 14 LOL
Our thoughts & feelings on expecting baby 2
And more!

I hope this episode gives you some good laughs! Thanks for tuning in!
Interested in getting on the waitlist for my upcoming course? It will officially be available to buy Monday, February 27th through Thursday, March 2nd!
GET ON THE WAITLIST!
Please rate, review & subscribe to the podcast if you're enjoying it! And share with a friend who might enjoy it. : )

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#43: Best Selling Authors Christina Lauren Dish About Their Writing Process & More Feb 08, 2023

I have read several books by co-authors Christina Hobbs and Lauren Billings -- you may know them by their combined pen name, Christina Lauren -- and absolutely loved all of them. I was dying to pick their brains and hear about their creative process for writing books since there are two of them.
What we covered:

How Christina and Lauren each got into writing initially
How they first met and decided to become writing partners
What their creative process looks like for writing books
How long it takes for them to write a book from start to finish
How real life impacts their creative process and ability to write
Do they ever disagree on the plot or ending of a story?
How their writing style has evolved over time
Their favorite book they’ve ever written
Where do they find inspiration to write their stories
Who are their favorite authors / books
Will any of their books ever be turned into a movie?
And more!

CONNECT WITH CHRISTINA LAUREN

Christina + Lauren are the New York Times, USA TODAY, and #1 internationally bestselling authors of The Unhoneymooners, Love and Other Words, The Soulmate Equation and Something Wilder. Their new novel, The True Love Experiment, will be released in May 2023.

Check out their website here
Follow them on Instagram at @christinalauren

Affiliate Links + Today's Sponsors:

Get started with EveryPlate for just $1.49 per meal by going to EveryPlate.com/podcast and entering code wellnessforthewin149. #ad
Save on your Expecting & Empowered Membership (workouts for pregnancy and postpartum) by using my affiliate code WELLNESSFORTHEWIN.
Save 10% on your purchase at hillandhazel.com using my affiliate code SHANNA10! Follow them on IG at @shophillandhazel

Thank you so much for listening, rating + reviewing and sharing with friends!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#42: How to Read Nutrition Labels with a Registered Dietitian Feb 01, 2023

Today we are breaking down nutrition labels line by line to hopefully make it easier to understand what you're getting and which foods to opt for more often when you're at the store.
Interested in my upcoming nutrition course? Get on the waitlist HERE!
Reminder: you do NOT have to be perfect with every food choice you make. This information is meant to empower and educate you to fuel your body in a way that feels good + realistic to you *most* of the time. Awareness, not obsession!!!
What we cover in this episode:

I break down the nutrition label line by line to explain what each one means and how it applies to you (serving size, calories, % daily value, etc.)
Allllll things sugar - added sugars, artificial sweeteners, etc.
What we want more of on the nutrition labels
What to limit/avoid on nutrition labels
Sodium, cholesterol and trans fats - recommendations
Labels like "sugar free", "low fat" or "fat free"
How much protein we need
How to identify whole grain foods
Considerations for people with food allergies
Beware of tricky marketing / labeling
And more!

Interested in my upcoming nutrition course? Get on the waitlist HERE!

Other Affiliate Links:

Chewy affiliate link for dog/pet food, medications and more: shop here
Get 10% off your purchase of Hill & Hazel clothes at hillandhazel.com with my code SHANNA10 and follow them on IG at @shophillandhazel

Lily Nichols article I mentioned on electrolytes in pregnancy: click here

Thank you for listening, rating and reviewing! Send this episode to someone who might benefit from these tips. Talk to you next week!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#41: How to Start a Business That Aligns with Your Life with Pursuing Her Purpose Jan 25, 2023

Feeling unsatisfied with your current job or career path? Is there something you're passionate about or really good at that you could be sharing with the world? Are you ready to pursue a purpose outside of motherhood?
If there is even a TEENY TINY part of you that is *curious* about starting (or growing) your own business, this episode is for you. I got to sit down with Kat and Abby of Pursuing Her Purpose to dive into so many helpful topics regarding entrepreneurship, especially for those just getting started.
What we covered:

Juggling a full-time job and side hustle
How to get started with a business
Why entrepreneurship is great for moms
The many benefits of being a female entrepreneur
The most difficult parts of entrepreneurship
Imposter syndrome - how to combat this & mindset shifts
What to do if you haven’t even thought about starting a business… until now
Organic (free) growth strategies to spread the word about your new business
How to balance being a business owner and being a mom (wife, friend, employee, etc.)
The importance of being on the same page as your partner when you have a business and/or how to get your partner on board
Programs or systems they use as a team to stay organized
How to get started with hiring / delegating tasks so you can stay in your “zone of genius”
Tips on how (and why) to create and sell an online course
And more tips + encouragement for starting and growing a business that feels in line with your values and goals

CONNECT WITH AMY, KAT AND ABBY OF PURSUING HER PURPOSE:

Instagram: @pursuingherpurpose
Website/courses: Pursuingherpurpose.com
Podcast: Pursuing Her Purpose - listen here

AFFILIATE LINKS & TODAY'S SPONSORS:

Charlie Hustle Clothing Co. - use my code WFTW20 for 20% off their vintage inspired clothing, a local Kansas City company I love! #ad - shop here
Expecting and Empowered - use my affiliate code WELLNESSFORTHEWIN to save on their pregnancy & postpartum workout guides - shop here
Vooray - use my affiliate code WELLNESSFORTHEWIN to save on their cute, functional and affordable bags (duffels, fanny packs, backpacks and more! My fav is the Alana duffel and the active fanny pack!) - shop here

Thanks for listening, reviewing and sharing!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#40: Pelvic Floor Health Before, During & After Pregnancy with Dr. Lizzie Kieffer, PT, DPT Jan 18, 2023

If you are pregnant or postpartum, or even TTC, you will find this episode so helpful! Today we have Dr. Lizzie Kieffer, pelvic floor physical therapist, on the pod to talk alllll things pelvic health and even fertility!
What we covered:

Pelvic floor considerations for non-pregnant women
Weak vs. tight pelvic floor - what’s the difference and what are the symptoms
How to improve symphysis pubis dysfunction and round ligament pain in pregnancy
Lizzie’s thoughts on belly bands during pregnancy
How to prepare yourself for labor and delivery - different positions, how to breathe properly, etc.
When to start pelvic floor work postpartum & how to progress with exercise
What you can do at home for pelvic floor vs. when it’s necessary to see a PT
Allllll about postpartum sex - best positions, how to reduce pain, tools you can use and more
What does an internal exam with a pelvic floor PT look/feel like
Diastasis recti - what it is, how to fix it, and is it ever too late to fix it?
Special considerations for C-section mamas
Other issues: bladder control, hemorrhoids, pelvic heaviness and prolapse
Surgeries like hysterectomies and recovery after
How Lizzie sees patients to help support fertility
AND MORE

CONNECT WITH LIZZIE:

Book an appointment in Overland Park, KS: doclizzie.com
Follow her on Instagram: @doclizziedpt
Join Lizzie's email list & learn more about her upcoming course: CLICK HERE

AFFILIATE LINKS & SPONSORS:

Interested in checking out the AdventHealth Shawnee Mission Birth Center? Click here to learn more! #ad
Save on Expecting and Empowered pregnancy and postpartum workouts by using my affiliate code WELLNESSFORTHEWIN - learn more here
Save on FullWell prenatals and other supplements with my affiliate code WELLNESSFORTHEWIN - shop here

Thank you for listening, rating & reviewing the show!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#39: Embracing Intuitive Eating & Body Kindness in a Plus Size Body with Dani Reilley Jan 11, 2023

If you are struggling with going on and off of countless diets, have poor body image, or simply want to understand someone else's perspective on this complex topic, you have to listen to this episode.
Dani Reilley shares her story of yo-yo dieting, overcoming binge eating disorder, and how she is currently working toward healing her relationship with food and her body, while still living in a larger body size today.
What we covered:

How she resists the temptation to try dieting again
How diets ultimately led to more weight gain
Her experience with dating while living in a larger body
Why commenting on weight loss can be harmful and not helpful
The importance of surrounding yourself with the right people + resources on your journey to healing your relationship with food and your body
What it actually felt like to reach her “goal weight”
What positive body image really means
How to move past feelings of guilt with food / mindset shifts to help
Her experience with transitioning to an intuitive eating approach
Tips to cope and move through bad body image days
The power of buying clothes for her current body that help her feel confident
Dani's favorite brands that are size-inclusive
Things to AVOID saying regarding bodies / your body size
Thoughts on the use of the word “fat”
AND MORE

CONNECT WITH DANI:

Instagram: @dani.reilley
Email: danireilley@gmail.com

AFFILIATE LINKS & TODAY'S SPONSORS:

Get started with EveryPlate for just $1.39 per meal on your first box by going to EveryPlate.com/podcast and entering code wellnessforthewin139 #ad
Get a discount on Full Well Fertility prenatals & fish oil supplements (what I use and love!) using my affiliate code WELLNESSFORTHEWIN - shop here
Vooray (gym bags, backpacks, accessories and more): affiliate code WELLNESSFORTHEWIN - click here to shop

Thank you for listening & sharing with others!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#38: My 2023 Goals & Intentions Jan 04, 2023

Have you set any goals for the new year? Today I am sharing my *intentions* and things I'd like to prioritize a little more and/or accomplish in 2023. I'm excited for a new year, a fresh start and to begin working toward some of these goals!
Shoot me a DM to let me know what you're working on this year!
Interested in my non-diet nutrition online course I mentioned? Get on my email list HERE -- I'll send you a survey so you can share your feedback and what you'd like to see or learn about in an online course from me!
Affiliate Links:

Use my affiliate code WELLNESSFORTHEWIN to save on @expectingandempowered pregnancy and postpartum workouts! I absolutely love the app and use it weekly! LMK if you have any questions! Learn more and sign up here.

Thank you for listening! Happy New Year!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#37: Looking to cut back on alcohol or "sober curious?" Let's talk about it with Sober Sis Dec 28, 2022

How do you feel about your relationship with alcohol? Good? Bad? It's complicated? In today's episode with Jenn of Sober Sis we get INTO IT - I loved this conversation. I personally don't think it has to be all or nothing with alcohol (for most people) but I think this discussion is a really important one to have and to think about. I hope you'll take a listen and do some reflecting on your alcohol use and how it's serving you.
What we covered:

What does it mean to be sober-minded & sober curious
What if you don’t have a “problem” with alcohol, but want to stop drinking or reduce your intake (without people assuming you’re an alcoholic)
Mindfulness vs. abstinence from alcohol
All about “hangxiety” -- anxiety after consuming alcohol
Some of the possible benefits of reducing alcohol
Ways to unwind and relax at the end of the day without alcohol
Navigating alcohol when you have alcoholism in your family
The importance of having a support system if you want to explore reducing or eliminating alcohol
Some of Jenn’s favorite alcohol-free alternatives
Some surprising feedback from my listeners regarding their relationship with alcohol

CONNECT WITH JENN:

Website: www.sobersis.com/home - you can get more info about her monthly challenges here or get her free guide!
Facebook: /sobermindedsister
Instagram: @sobersis -- link tree in bio has all the links you need!
Pinterest: /sobersis

RESOURCES MENTIONED:

Books about relationship with alcohol: Naked Mind, Quit Like A Woman
Alcohol Explained - William Porter
Stay tuned for Jenn's new book in spring 2023!
@drinksurely - alcohol-free wine

AFFILIATE LINKS:

Get 10% off @shophillandhazel at hillandhazel.com with code SHANNA10 (affiliate) - shop here
Use code WELLNESSFORTHEWIN to save on LoveHandle phone grips - affiliate link
Save on your subscription to Expecting & Empowered App (pregnancy and postpartum workouts! follow them @expectingandempowered) with affiliate code WELLNESSFORTHEWIN - shop here

Happy new year!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#36: Let's Close Out 2022 with a Healthy Mindset Dec 21, 2022

This is a fairly quick episode that will hopefully provide you with some encouragement and positive mindset shifts as we close out this year and enter 2023. I hope this will support you and help you go into the new year with a healthy outlook on food and exercise and some goals you can focus on to improve your overall well-being.
Episodes included within this episode if you want to hear the full conversations:

#7 with Simi Botic on Finding Joy in Movement and Breaking Up with Perfection
#6 with Kellie Bullard on Becoming a Widow at Age 26 and Navigating Life After Loss
#3 with Lisa Hayim on Overcoming Food Anxiety, Learning to Tune into your Body and Navigating Real Motherhood
#15 on how I stopped counting calories and why I never looked back
#25 with The Matrescence on Building Your Village and Making New Mom Friends
#2 with Alyssa of @nutrition.for.littles with tips on picky kids, raising healthy, intuitive eaters, plus body image as moms
#32 with The Counseling Co. on mental health around the holidays and setting boundaries

Thanks for listening and Merry Christmas!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#35: Everything You Need To Know About Whole30 with Charlotte Martin, MS, RD Dec 14, 2022

Ep. #35: Today we are diving deep into Whole30. If you've been curious about it or are contemplating doing it (again), tune in to hear two Registered Dietitians share their thoughts on the program.
What we cover in this episode:

How to sift through nutrition misinformation on social media
A breakdown of the requirements of the Whole30 diet
Which foods are allowed vs. which foods are not during the 30-day elimination period
Pros and cons of Whole30
What are lectins and should we avoid them?
All about dairy
Can Whole30 heal your gut?
Is a vegan diet the best approach for better health?
What does a plant-forward diet look like?
Protein: how much should you be eating? Best sources?
Two RDs thought on weight loss goals
Healthy habits & goals to focus on > the scale
And more!

CONNECT WITH CHARLOTTE:

Follow her on Instagram & TikTok at @shapedbycharlotte
Check out her nutrition blog at https://shapedbycharlotte.com/
Buy The Plant Forward Solution Book here (affiliate link)

AFFILIATE LINKS / SPONSORS:

Get started with EveryPlate for just $1.49 per meal on your first box by going to EveryPlate.com/podcast and entering code wellnessforthewin149 #ad
Get a discount on Full Well Fertility prenatals & fish oil supplements (what I use and love!) using my affiliate code WELLNESSFORTHEWIN - shop here

OTHER EPISODES TO CHECK OUT:

#28: A Registered Dietitian's Honest Thoughts on 75 Hard
#26: How to Prevent and Manage Type 2 Diabetes with Kristi Messerli RD CDCES
#15: How I Stopped Counting Calories and Why I Never Looked Back
#4: How to Improve Gut Health with Bethany Frazier, RD

CONNECT WITH ME:

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#34: New Home Building FAQs Dec 07, 2022

ICYMI, we built a house... again! Yes, this is our second build in the past few years, but we hope to stay put for a V LONG TIME, haha.
In this episode to go in to WHY we built again, and tons of other FAQs I've gotten since moving into our new build!
What I cover in this episode:

Why did we decide to build a house vs. buy an older/existing home
What did we dislike about our old house that made us want to move?
What did we do differently with the new house
How flexible was your builder with custom requests that were not part of the original floor plan
How long does it take to build?
Did you wait until the build was done to sell your previous home?
How does it work financially - two mortgage payments?
How to balance what you want vs. what you can afford?
Where to splurge and where to save
Biggest must do's and don'ts when building
And more!

If you're wondering about specific selections for things like flooring, tile, paint, and all that fun stuff, I published a blog post just for you! You can find all of those details on my blog HERE!
Let me know if I missed anything important! I hope this was helpful!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#33: Nutrition Tweaks to Boost Energy & Beat Burnout with Rachel Sandoval, RDN Nov 30, 2022

Feeling exhausted and run down all the time? Guess what - it doesn't have to be that way! You deserve to have energy and mental clarity so you can enjoy your life! Rachel Sandoval, holistic dietitian, provides some tips today to help with just that.
What we cover in this episode:

Common nutrient imbalances that can have a profound impact on your energy levels, and how to get them tested
Why to use a food first approach before turning to supplements
What to look for in a supplement if/when they are needed in addition to diet changes
Things that Rachel works on with clients to help improve energy + sees major success
The impact of stress on the body and how to improve it
What is adrenal fatigue? Things to consider regarding diet/exercise/lifestyle
Why you might need extra electrolytes even if you aren’t an athlete
What is carb cycling and should you try it?
How to eat healthy even on a tight budget
How to get adequate omega 3s and best sources
Tips on nutrition for women with back to back pregnancies
Juicing - healthy or not?
Strategies to increase your vegetable intake
All about sleep - why it’s important and strategies to improve sleep
And more!

CONNECT WITH RACHEL:

Follow her on IG: @rachelsandovalrdn
Apply to work with her & find her free resources: Rachelsandovalrdn.com

AFFILIATE LINKS MENTIONED:

Full Well Fertility prenatals and fish oil supplements - code WELLNESSFORTHEWIN: affiliate link to shop
Paragon Fitwear: affiliate code WELLNESSFORTHEWIN - shop here
Expecting & Empowered pregnancy and postpartum workout guides - affiliate code WELLNESSFORTHEWIN - shop here

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#32: Mental Health & Setting Boundaries Around The Holidays with The Counseling Co. Nov 23, 2022

The holiday season is among us, and it can be a super fun yet super stressful time for many of us. If you are struggling with family, schedules, boundaries, financial stress and more, we have you covered!
What we cover in this episode:

Setting boundaries and splitting time between families on holidays
Relationships with in-laws
Navigating the holidays after a loss & supporting your loved ones
Continuing family traditions or creating new ones
How to cope if you’re not feeling joyful this holiday season
How to handle gatherings with family members we don’t get along with
How to respond to feedback/criticism about your parenting style
What to do if you feel that your partner isn’t helping enough with duties around the holidays (and all the time)
What to do about gift giving if you’re feeling financially stretched right now
How to respond if family/friends keep asking when you are having kids and you are struggling to conceive OR don’t want kids
Mental health in the winter and handling the emotional letdown after the holidays are over

Connect with The Counseling Co.:

Follow them on IG at @thecounselingco
Follow them on TikTok at @thecounselingco
Check out their website for therapy services and check out their upcoming programs here

Affiliate Links & Sponsors:

Charlie Hustle Black Friday Deals happening now! Click here to shop! (Outside of this promotion, you can always use my code WELLNESSFORTHEWIN to get 20% off your purchase of regular-priced items) #sponsored
LoveHandle phone grip - use my affiliate code WELLNESSFORTHEWIN to save on your purchase - shop here
Shop my Wellness For The Win "every body is a good body" merch: click here

Other Resources/Relevant Episodes:

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#31: Skincare Do's and Don'ts with Licensed Esthetician Rachel Monley Naster Nov 16, 2022

Taking care of your skin is an important part of your health AND it can significantly impact your confidence! I have been on my own journey with my skin and I'm so thankful to have gotten it under control and in a great place, thanks to the help of my esthetician, Rachel. We sat down to answer alllll your burning skincare questions!
Things we discuss in this episode:

Best facial/treatments to get when you’re new to facials
All things dermaplaning - does it make your hair grow back thicker?
Best products, treatments and more for anti-aging / reducing wrinkles
Which products are worth the money and which products are a gimmick
Biggest skincare mistakes she sees people make
Tips on dealing with melasma
Tips for dealing with acne – active acne, scarring, etc.
Medical grade skincare: worth the hype and money?
The correct order to apply your skincare steps
Skincare recommendations for men – very basic steps
Budget friendly options to use at home
What to avoid if pregnant or TTC
And so much more!

CONNECT WITH RACHEL:

Follow her on IG at @rachelmskincare
Book with her or Shelby: rachelmskincare.com

Resources Mentioned that Rachel loves:

Affiliate Links:

Hill and Hazel: use my code SHANNA10 to save 10% at hillandhazel.com
Full Well Fertility supplements: use my code WELLNESSSFORTHEWIN to save 10% on one-time purchases (I use their prenatals and fish oil supplements) - shop here
LoveHandle phone strap: use WELLNESSFORTHEWIN to save on your order - shop here

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#30: Baby Hutch #2 is a... Nov 11, 2022

SPOILER ALERT: tune in to hear the gender of baby #2!
I'm also sharing my very honest thoughts and feelings on the gender of this baby, in hopes that some others can relate to them.
In addition, I'm sharing some of my favorite names of the opposite gender in case anyone is in the market. ; )
Tune into my last episode if you want to hear all the details on how and when we found out we were pregnant, how I felt during the first trimester, baby's due date and more!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#29: Surprise... I'M PREGNANT! Nov 09, 2022

I can't believe I'm finally saying these words out loud, but Baby Hutch #2 is on the way! We are feeling so blessed and excited and can't wait to welcome this bundle of joy into our family in May 2023.
Tune in if you want to get the scoop on when/how we found out, how I've been feeling during the first trimester, doctor's appointments, gender predictions and all the fun things.
Thanks for sharing in our joy - we are so excited for this next chapter!
Affiliate Links Mentioned:

Full Well Supplements (prenatals and fish oil) - code WELLNESSFORTHEWIN for 10% off - shop here
Expecting and Empowered Workouts for Pregnancy and Postpartum - code WELLNESSFORTHEWIN to save - sign up here

If you are also an expecting mama, you might enjoy some of these episodes!

Episode 8 on Optimal Nutrition Before, During & After Pregnancy with Ayla Barmmer, RD and founder of Full Well Fertility
Episode 11: Postpartum Mental Health with Licensed Therapists from The Counseling Co.
Episode 25: How To Build Your Village and Make New Mom Friends with The Matrescence
And many others!

If you are currently going through a loss or struggling with infertility, please check out either of these episodes:

Episode 27: Navigating Infertility and Intuitive Eating Through IVF with Susan Portz, MS, RDN
Episode 5: My Miscarriage Story

XO,
Shanna

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#28: A Registered Dietitian's Honest Thoughts on 75 Hard Nov 02, 2022

In this episode I am breaking down the pros and cons of the 75 Hard program, and the requirements that you have to follow for 75 consecutive days.

What we cover:

The diet & exercise goals laid out in the program
The purpose of the program / what you're supposed to take away
Aspects of the program that I like and agree with
Aspects of the program I dislike
Helpful takeaways to apply to your health goals moving forward
And more!

Affiliate Links:

Use my code WELLNESSFORTHEWIN to say on Vooray products! Love their Alana duffel (regular and mini), Lexi backpack and active fanny pack - shop here
Full Well Fertility supplements (I use and love the prenatals and fish oil supplements) - code WELLNESSFORTHEWIN to save! Shop here

Thanks for listening! If you enjoyed, please share & be sure to subscribe!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#27: Navigating Infertility and Intuitive Eating Through IVF with Susan Portz, MS, RDN Oct 26, 2022

I sat down with Susan Portz, who is a Registered Dietitian, Certified Intuitive Eating Counselor, and IVF sister. Susan is passionate about helping women navigate their fertility journey with compassion & without guilt or unnecessary diet restrictions. Susan is incredibly open and vulnerable about her journey with infertility and I think this will be so helpful for other women going through it, or for those looking to support loved ones on a fertility journey.
What we cover:

Susan’s personal fertility journey and what she has learned along the way
A look into the process of IVF as well as the cost
Things to consider throughout your fertility journey - things to check for, specialists to see, etc.
How and why to advocate for yourself
The mental & emotional toll of a fertility journey
How to navigate the IVF process with your partner
How she and her husband have coped differently & together
How to support loved ones going through IVF/fertility treatments
How to stay positive while going through a fertility journey
And more!

Connect with Susan:

Link to buy her course: Learn more about Fertility Nutrition Academy
Podcast link: Food Peace, Please
Find Susan on IG & TikTok @freedom.fertility

Affiliate Links & Codes:

Hill and Hazel - use my code SHANNA10 to save at hillandhazel.com
Paragon Fitwear - use code WELLNESSFORTHEWIN to save at paragonfitwear.com
LoveHandle - use code WELLNESSFORTHEWIN to save - affiliate link

Other Resources Mentioned:

Podcast Susan loves - Fertile Ground
Spencer Brissard (host of Fertile Ground) IG - @spenserbrassard
Recurrent Pregnancy Loss Association - @rplassociation

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#26: How to Prevent and Manage Type 2 Diabetes with Kristie Messerli, RD CDCES Oct 19, 2022

Diabetes is incredibly common, so it's important to understand what it is, who is at risk, and how we can support healthy blood sugars, whether we have a diagnosis of diabetes/prediabetes or not! For today's episode I sat down with fellow dietitian (and Certified Diabetes Educator) Kristie Messerli to dive deep into these topics!
What we cover:

What is diabetes?
Who is at risk for developing diabetes?
How to balance your blood sugar, whether you have diabetes or not
Symptoms of diabetes or elevated blood sugar
Should you be on medications for your blood sugar?
Is diabetes reversible?
Tips for combating the “dawn phenomenon” (high fasting blood sugar)
What is insulin resistance? Who is at risk or how to know if you have it?
How does alcohol impact blood sugars?
How to care for your body and improve blood sugar long term
And more!

CONNECT WITH KRISTIE:

Follow her on IG: @type2diabetes.nutritionist
Website: https://dietitiankristie.com/ – find out more about her group programs and cookbooks

Some of Kristie's favorite diabetes/nutrition resources:

Non-diet approach: Eat What You Love, Love What You Eat (affiliate link)
Milk & Honey Nutrition - @milknhoneynutrition - see her IG accounts for cookbook links

Affiliate Links Mentioned:

Vooray Affiliate Link: affiliate code wellnessforthewin - shop here
ALOHA Bars Affiliate Link: code wellnessforthewin - affiliate link
LoveHandle affiliate link: code wellnessforthewin

CONNECT WITH ME AT THE LINKS BELOW!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#25: How To Build Your Village & Make New Mom Friends with The Matrescence Oct 12, 2022

Motherhood can feel lonely sometimes, and it can feel hard to make new friends as an adult. But it doesn't have to! For today's episode, I sat down with Lauren and Megan from The Matrescence to talk about these important topics.
WHAT WE COVER:

how and WHY you need a strong support system in motherhood
tips for putting yourself out there to make new friends as a mom
best places to make new mom friends
how to continue to prioritize friendships when you become a mom
how to stay connected with your friends who don't have kids
how to gracefully end a friendship if it's no longer serving you
finding the balance between being vulnerable about the real challenges of motherhood, without getting sucked into negativity
the impact of content we consume on social media regarding motherhood
and more!!!

CONNECT WITH THE MATRESCENCE:

Instagram: @thematrescence
Pinterest: https://www.pinterest.com/TheMatrescence/_saved/
Website: www.thematrescence.com
Freebies via their Blog
Code: Checkout the community and get your first month free with coupon code: WELLNESSFORTHEWIN

Affiliate Links and Other Resources Mentioned:

Full Well Fertility Prenatal Supplements - code WELLNESSFORTHEWIN for 10% off - shop here! (affiliate link)
Tubby Todd - use my affiliate link for 10% off - shop here
We mentioned the HERself podcast - check them out on IG at @herselfpodcast and their show on Apple Podcasts or wherever you listen!

CONNECT WITH ME:

Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast! Your support means so much!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#24: Halloween Unpopular Opinions & Navigating Halloween Candy Oct 05, 2022

Happy almost Halloween!!! This month's solo episode is Halloween-themed, per your requests.
What I cover today:

Unpopular opinions: Halloween edition - can't wait to hear your thoughts on these
Halloween & October traditions
Navigating Halloween candy and sweets around the holidays for your kids and yourself. I hope to help you shift your mindset on this so you don't feel stressed and anxious these next few months, and can learn to find a balance with candy that feels good for you and your family.

I'll be polling all of these unpopular opinions over on @wellnessforthewinpod on IG, so be sure to head over there and weigh in! :)
AFFILIATE LINKS:

Hill and Hazel boutique -- use my affiliate code SHANNA10 to save 10% at hillandhazel.com and follow her on IG at @shophillandhazel

CONNECT WITH ME:

Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast! Your support means so much!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#23: Healing From Stress and Trauma and Balancing Your Nervous System with Andrea Arlotti Sep 28, 2022

The nervous system is FASCINATING to me and today we dive into alllll the things that we can do to support our nervous systems + overall health, and dive into stress, trauma and so much more with mind-body practitioner Andrea Arlotti.

What we covered in this episode:

Review of fight, flight, freeze and fawn responses
Long-term effects of trauma from childhood
What it means to be in a hypervigilant state
The impact of chronic stress on the body & nervous system
How to cope with stress in healthy ways and be more resilient
Women who have experienced birth trauma & tips on postpartum mental health
How to know if you have “recovered” from trauma
The importance of self-compassion & some practices you can implement to develop it
Be sure to stay through to the end where we do a mindful meditation together

CONNECT WITH ANDREA:

Follow her on Instagram:
- https://www.instagram.com/andreaarlottihealing/
- https://www.instagram.com/infinitepossibilitiesheal/
Work with Andrea: https://infinitepossibilitieshealing.com/

Affiliate Codes:

Full Well Fertility Prenatal Supplements - code WELLNESSFORTHEWIN for 10% off - shop here! (affiliate link)
ALOHA bars - allergy-friendly, delicious protein bars! Code WELLNESSFORTHEWIN to save - shop here with my affiliate link

Check out my previous episode #20 with simple self-care tips -- 10 things I prioritize every day!

CONNECT WITH ME:

Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast! Your support means so much!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#22: How to Tackle Taxes with Confidence with Lisa Thrasher CPA Sep 21, 2022

Stressed about taxes? Tune into this episode where I sat down with Lisa Thrasher CPA to break down all things taxes - whether you’re a W2 employee and/or business owner, she has tons of tips for you!

What we cover in this episode:

Do’s and Don’ts regarding taxes
Things to consider & check off all year round to be more prepared for tax season
The biggest mistakes Lisa sees people make regarding taxes
First steps to take if you want to start a business
What is REALLY considered a business write off
What does it look like to get audited?
And so much more!

CONNECT WITH LISA:

Lisa Thrasher CPA
Follow Lisa on Instagram @thrashercpa
Check out her website here: www.thrasher-cpa.com/links

Affiliate Links:

Lovevery affiliate link - shop here
Vooray - affiliate code WELLNESSFORTHEWIN for affordable travel bags, gym bags, backpacks, etc. - shop here

Other resources mentioned:

IRS tax withholding calculator

If you want to check out my episode with my husband, Ethan (financial advisor) on personal finance, budgeting tips, credit card debt and more, click here or head to episode 13!
CONNECT WITH ME:

Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast! Your support means so much!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#21: 5 Year Wedding Anniversary Q&A with My Husband, Ethan Sep 14, 2022

We've learned a thing or two after five whole years of marriage, one child, two dogs, several moves and all the other curveballs that life has thrown our way. So today, we are sharing some of that with you!
We are doing some fun Q&A on this episode and we both even cry at one point, so... you will leave feeling like you know us both a little better, I think. ; ) Please forgive the somewhat poor audio due to the one mic situation.
What we cover:

Our favorite things about each other
Our pet peeves about each other
Our biggest marriage advice
Tips for juggling all the things while being two, full-time working parents
How to stay connected and prioritize marriage after having a baby
How we knew we were ready to grow our family
How many kids we want to have
Our goals for the future
And more!

I hope you enjoy this lighter and fun episode! If you're loving the podcast, please take a moment to subscribe, and leave a rating and review! I appreciate your support!!
CONNECT WITH ME:

Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#20: 10 Self-Care Activities I Prioritize Every Single Day Sep 07, 2022

Today we’re talking about SELF CARE. I’m sharing ten things I do every single day (and/or week) to take care of myself physically, mentally & emotionally and I really hope you will take away at least ONE helpful thing to implement.

Good news - most of them are FREE, super easy to do, and can be done from the comfort of your own home.

IMPORTANT LINKS!!!

REGISTER FOR JOYFUL MOVEMENT CHALLENGE HERE! INVITE YOUR FRIENDS!
CHALLENGE STARTS MONDAY, SEPTEMBER 12TH
REGISTRATION CLOSES FRIDAY, SEPTEMBER 9TH

Affiliate Links:

Recipes From My Blog That I Mentioned:

Sign up for my healthy snack guide!!! Tons of easy, healthy ideas that you can pack for the work day – printable PDF! CLICK HERE!

Are you a fellow reader?!

Thank you so much for your support! If you have a minute to leave a rating and review or share this episode with a friend, it would mean so much!! XO

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#19: Developmental Milestones for Babies & Toddlers with Pediatric Physical Therapist @themovementmama Aug 31, 2022

Kailee of @themovementmama walks us through alllll the big milestones that us mamas tend to worry SO much about. Thankfully, Kailee has a very refreshing perspective on milestones and shares a lot of encouragement and practical tips on how we can help our kiddos with some of these big aspects of their development.
Things we touch on in this episode:

Rough "timelines" for your baby or toddler's milestones such as rolling, sitting up, standing, walking, etc.
All things tummy time - how to help your baby not hate it ; )
Her favorite and least favorite baby products from a PT perspective
- Plus items she does NOT recommend
What types of shoes are best for toddlers
Some tips on water safety and her favorite books
And more!

CONNECT WITH KAILEE:

Follow her on Instagram: @themovementmama
Check out her bookstore: @themovementmamas.booknook
Check out her courses and other resources: https://themovementmamablog.com/
Check Kailee out on YouTube
See Kailee's recommendations on her Amazon Page (affiliate)

Affiliate Links & Other Resources Mentioned:

Tubby Todd - use my affiliate link for 10% off - shop here
Full Well Fertility Supplements (prenatals and fish oil I take!) - WELLNESSFORTHEWIN gets you 10% off - affiliate link: shop here
Vooray - affiliate code WELLNESSFORTHEWIN to save - shop here
Lovevery Toys - affiliate link: shop here
Check out my Amazon page - I have tons of baby toys and items (including several we touched on in today’s episode) linked under various baby lists!

CONNECT WITH ME:

Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast! Your support means so much!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#18: Period Problems, Fertility Awareness Method and Learning Your Cycles with Michal Vande Kamp Aug 24, 2022

Michal Vande Kamp, women’s health dietitian, teaches us all the things we need to know about our menstrual cycles. Whether you are trying to conceive, trying to avoid getting pregnant, OR simply want to learn more about your body + reduce PMS symptoms and improve your nutrition, you’re going to want to listen to this one!

What we discussed in this episode:

Breaking down the phases of the menstrual cycle
Fertility awareness method for trying to conceive OR preventing pregnancy
Why you should be having a monthly cycle and what to do if you’re not
Pros and cons of birth control
How to support your body while on birth control and after transitioning off of it
Causes for irregular periods and how to improve this through diet and lifestyle
Resources for dietitians who want to learn more about this area of nutrition

CONNECT WITH MICHAL:

Follow her on IG at @nutrition_with_michal
Work with Michal: Nutritionwithmichal.com

Affiliate Links & other resources mentioned in this episode:

Tune into my gut health episode with RD Bethany Frazier here
FullWell Affiliate Link (prenatal supplements) - WELLNESSFORTHEWIN for 10% off - shop here
Vooray Bags - code WELLNESSFORTHEWIN for 10% off - shop here (affiliate link)
ALOHA Bars - WELLNESSFORTHEWIN to save (affiliate) - shop here
Atomic Habits Book (eligible for CEUs! Affiliate link)
Kaely - Women’s Health RD
Nutrition By Robyn - Women’s Health RD
Laura Schoenfeld, RD
Funktional Nutrition Podcast

Fertility Awareness Method/Tracking Resources Mentioned (these are affiliate links)

Easy@home basal thermometer - shop
Easy@home ovulation/pregnancy tests - shop
The Fifth Vital Sign book - affiliate link
Fertility Friday Podcast info

CONNECT WITH ME:

Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast! Your support means

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#17: Adoption, Raising 5 Kids, Interracial Marriage and Navigating Tough Conversations with Compassion with Kamri Phox Phillippi Aug 17, 2022

Kamri is a mom of 5, including two biological children and three adopted children. We covered a variety of really important topics in this episode. Kamri has an amazing perspective on life, marriage and motherhood. Whether you have one child or five, I know you will learn so much from her - I know I did!

In this episode we dive into:

What led Kamri and her husband to adoption
The process of adoption and all that comes with it
Advice for anyone interested in adopting or fostering children
Being a mom to 5 children + tips
Past struggles with fertility, body image and relationship with food
Her experience as a biracial woman growing up and in an interracial marriage
How she spoke out about Black lives in 2020 to help educate others
How to respectfully communicate with people we may not agree with
How we can encourage diversity in our children’s lives
And so much more!!!!

CONNECT WITH KAMRI:

Follow her on Instagram at @kamphoxy

AFFILIATE LINKS & OTHER RESOURCES MENTIONED:

Tubby Todd affiliate link for 10% off: shop here
Full Well Fertility supplements - code WELLNESSFORTHEWIN for 10% off (affiliate): shop here
LoveHandle affiliate code WELLNESSFORTHEWIN: shop here

CONNECT WITH ME:

Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast! Your support means so much!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#16: Missy Franklin on Winning 5 Olympic Gold Medals to Becoming a Mom Aug 10, 2022

Meet Missy Franklin: she swam in the Olympics TWICE and brought home FIVE gold medals throughout her career. Not only is Missy incredibly talented in a swimming pool, she is an incredibly genuine human with a huge heart. She has such a refreshing perspective on life, motherhood and partnership and is a breath of fresh air. I’m so inspired by her story and all that she continues to do to serve and inspire others.

What we cover in this episode:

How Missy initially got into swimming & her journey to the Olympics
Balancing the Olympics with life as a teenage girl
Body image and mental health struggles as an Olympic swimmer
The injury that made her retire from the sport
Navigating the identify shift from Olympic swimmer, to retired swimmer, to mom
How she met her husband & becoming parents
Her struggles with postpartum anxiety and how they prioritize marriage post-baby
What Missy is most proud of - which might surprise you

CONNECT WITH MISSY:

Follow Missy on IG: @missyfranklin88
Organizations she is involved in:
- @swimswag.store
- @yuwaindia
- @laureussport
- Learn To Swim - USA Swimming Foundation

Affiliate Links & Other Resources Mentioned:

Lovevery Affiliate Links: click here to shop (affiliate)
Vooray Affiliate Link & Code WELLNESSFORTHEWIN: click here to shop

To learn more about postpartum mental health, check out my episode with licensed therapists from The Counseling Collaborative here. (Episode 11)

Check out my blog post on balancing life as a working mom & how to find a therapist if you need additional support and resources.

CONNECT WITH ME:

Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast! Your support means so much!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#15: How I Stopped Counting Calories and Why I Never Looked Back Aug 03, 2022

Today is a solo episode sharing a little bit about my past struggles with food, exercise and body image. I dive into my 7-year history with calorie counting, what sparked me to try to stop, and why I never looked back.
Trigger warning: eating disorders and disordered eating behaviors

What else I touch on in this episode:

Some of the disordered behaviors I struggled with in my past
What changed most about my life once I stopped counting calories
How YOU can find a more peaceful relationship with food
The ONE question you should ask yourself every day
Goals to focus on instead of weight loss
Spoiler alert: an announcement about fun things coming in the future!

Affiliate Links and other episodes mentioned:

More information on the Way mindful eating app (sponsored):

Check out their website here and follow them on IG at @eatmywayapp!

CONNECT WITH ME:

Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast! Your support means so much!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#14: How To Safely Introduce Your Dog To Your Baby with Dog Meets Baby Jul 27, 2022

Today we have Dominika of @dogmeets_baby to teach us all about introducing your dogs (or fur babies) to your new human baby. We dive into how to make this a successful and safe introduction, as well as tips to implement as your baby grows into a rambunctious toddler. I know all dog + human parents (or those who may be expecting a baby in the future) will find this information so helpful!

What you can expect in this episode:

How to prepare your dogs during pregnancy
How to tell if your dog is having a negative reaction to baby and what to do
What to do if dog is suddenly acting out / having accidents inside
How to ease the transition once baby comes home
Is it concerning if your dog wants to constantly lick your baby?
The transition to toddlerhood with your dogs
And more!

CONNECT WITH DOMINIKA:

Follow Dominika on Instagram here
Find Dominika’s courses, website & other resources here

AFFILIATE LINKS & OTHER RESOURCES MENTIONED:

Chewy Affiliate Link (earns commissions): shop dog food, medications & more here - https://prf.hn/l/8MYEgkQ
Shop Full Well Fertility prenatals & other products (affiliate links): use WELLNESSFORTHEWIN to save - click here
ALOHA Bars: affiliate code WELLNESSFORTHEWIN to save!

CONNECT WITH ME:

Talk to you soon!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#13: Personal Finance 101: Saving, Budgeting and More with Ethan Hutcheson, AAMS Jul 20, 2022

Today I’m sitting down with my lovely husband, Ethan Hutcheson, financial advisor to talk allllll things personal finance! You all had TONS of questions on this topic and we dive into all of them!

What you can expect in this episode:

Budgeting 101 + tips for saving
How to get started with investing
What is a 401K and Roth IRA?
Best savings plans/accounts to start saving for kids
Credit card debt – how to tackle it and how to avoid
Why you should consider working with a financial advisor

WANT TO CONNECT WITH ETHAN?

Local to Kansas City? Book with Ethan or Metcalf Partners here: metcalfpartners.com
Follow Ethan on Facebook and LinkedIn

Affiliate Codes & Other Resources Mentioned:

LoveHandle discount code wellnessforthewin - shop here!
Tubby Todd - use my affiliate link for 10% off!
Follow @personalfinanceclub on Instagram for finance tips
Ethan’s favorite resources: Marketwatch.com, Yahoo Finance, Forbes, Investopedia - https://www.investopedia.com/

CONNECT WITH ME:

Talk to you soon!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#12: A Personal Note About Our Breastfeeding and Weaning Journey Jul 14, 2022

This is just a little quickie episode that I wanted to share along with this week's episode on postpartum mental health. We touched on weaning in that interview, and I recorded this a few weeks after I weaned Rhett from breastfeeding, and I was feeling emotional.
I wrote this for my friend @ciarracriddlephoto and the @bloom.series she created to highlight women's stories and personal experiences with life + motherhood.
What you can hear in this episode:

A little bit about my why behind breastfeeding
Ups and downs of our journey
All of the emotions I experienced during weaning and what the process looked like for us

I hope this resonates with some other mamas out there!
Please be sure to rate, review & subscribe to the podcast - I appreciate your support!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#11: Postpartum Mental Health with Licensed Therapists from The Counseling Co. Jul 13, 2022

Today we are talking about ALL things postpartum mental health with licensed therapists Kelsey and Tara from The Counseling Collaborative, women's mental health practice located in Kansas City. This episode will be extremely helpful for anyone who is currently pregnant or postpartum, or anyone looking to support someone who is struggling with their mental health after baby.
Topics we cover:

Signs and symptoms of postpartum mental health/mood disorders such as postpartum anxiety and postpartum depression
Coping strategies for moms, including stay-at-home-moms
How to deal with postpartum rage
Intrusive thoughts - what is “normal” vs. when to seek help
Medications such as anti-depressants & other treatment options for mental health/mood disorders
What is catastrophic thinking? How to work through it
The effects of weaning on mental health
How to deal with the change in identity once you become "mom" and how to feel more like yourself

CONNECT WITH THE COUNSELING COLLABORATIVE:

Follow them on IG @thecounselingco
Follow them on TikTok @thecounselingco
Check out their website and services: https://www.thecounselingco.com/
Check out our blog post we created together on How To Find A Therapist (if you’re not local to KC and can’t use The Counseling Co.!) - https://wellnessforthewin.com/how-to-find-a-therapist/
Another post you might find helpful: https://wellnessforthewin.com/finding-balance-as-a-working-mom/

Affiliate Links & Other Resources Mentioned In The Episode:

Paragon Fitwear – discount code wellnessforthewin to save - shop here!
LoveHandle discount code wellnessforthewin - shop here!
Tubby Todd - use my affiliate link for 10% off!
@thematrescence – another great resource for mamas

CONNECT WITH ME:

Talk to you soon!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#10: Things I Chilled Out About As Rhett Got Older Jul 06, 2022

This one is for all the mamas. Today I'm talking about allllll the things I chilled out about as my son got older. As a new, first-time mom, it's easy to stress about EVERY single little thing. I know I did, anyway.
In this episode, I'm touching on all the things - big and small - that got a lot easier over time. Everything from baby putting their dirty hands in their mouth constantly (lol), to sleep struggles, what and how much they eat, and so much more.
I shared all the ones that got easier for me personally, as well as a lot of submissions I got from fellow moms on Instagram.
Whether you are pregnant with your first baby, a brand new mama, or even a seasoned mama, I hope this episode will help you remember that you are not alone, the hard phases don't last forever, and it WILL be okay.
Let me know if you enjoy episodes like this! Be sure to rate & review so I can see why you loved today's episode, and don't forget to subscribe so you never miss an episode!
AFFILIATE LINKS MENTIONED:

Shop Full Well Fertility prenatals & other products (affiliate links): use WELLNESSFORTHEWIN to save - click here
Tubby Todd Baby Bath & Skincare Products affiliate link: click here to shop for 10% off

CONNECT WITH ME:

Talk to you soon!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#9: Everything You Need To Know About Spray Tans and Being A Female Entrepreneur with Shonna Dexter Jun 29, 2022

Today I have Shonna Dexter, Owner of Recreating Rays Spray Tan Studios in Kansas City! This episode includes some great tips regarding spray tans, but we also dive into life as a female business owner.

What we cover in today’s episode:

Spray tan do's and don'ts: how to prep for a spray tan & care for your skin in between
How to make your spray tan last as long as possible
Shonna’s journey of starting her business in her basement as a side gig, to now having her own thriving business
Being boss: how to hire the right people and create the culture you envision
The ups and downs of being an entrepreneur
Important life lessons for anyone unhappy with where they are now

CONNECT WITH SHONNA:

Follow Recreating Rays on IG: @recreatingrays
Follow Shonna on IG: @shonnadexter
Products & Retail: shoprecreatingrays.com
Book an appointment in Olathe/River Market: Recreatingrays.com

CONNECT WITH ME:

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for easy recipes, wellness & motherhood tips here
Join my email list HERE to stay in the know about upcoming episodes, events, challenges, health tips & recipes and more!

Affiliate Links Mentioned:

Hill and Hazel Boutique: affiliate code SHANNA10 to save!
ALOHA Bars: affiliate code WELLNESSFORTHEWIN to save!

Please rate, review and subscribe to the podcast! Thank you so much for your support!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#8: Optimizing Nutrition Before, During and After Pregnancy with Ayla Barmmer, MS, RD Jun 22, 2022

Today on the pod we have Registered Dietitian Ayla Barmmer talking ALL about how to optimize your nutrition before, during and after pregnancy. This one is loaded with amazing information!

What we discuss in this episode:

Nutrients to prioritize while TTC (trying to conceive) & during pregnancy
How to reduce nausea during pregnancy
How to balance blood sugar & gestational diabetes
Myth busting: caffeine and alcohol
Considerations for women with PCOS
Should we avoid or include gluten & dairy during these stages?
How to support your physical and mental health during postpartum

CONNECT WITH AYLA:

Follow Ayla’s company on IG: @fullwellfertility
Follow Ayla on IG: @aylabarmmer_rd
Shop Full Well Fertility prenatals & other products (affiliate links): use WELLNESSFORTHEWIN to save - click here

OTHER RESOURCES & AFFILIATE LINKS MENTIONED:

Postpartum Support International - mental health resources
Rasa Coffee Alternative she mentioned: click here to shop
Tubby Todd Baby Bath & Skincare Products affiliate link: click here to shop
LoveHandle phone grip affiliate link: WELLNESSFORTHEWIN for 10% off

CONNECT WITH ME:

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for easy recipes, wellness & motherhood tips here
Join my email list HERE to stay in the know about upcoming episodes, events, challenges, health tips & recipes and more!

Please rate, review and subscribe to the podcast! Thank you so much for your support!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#7: Finding Joy In Movement and Breaking Up With Perfection with Simi Botic Jun 15, 2022

For today’s episode, I spoke with Simi Botic – intuitive eating counselor, anti-diet health coach, barre instructor and founder of virtual barre membership @movementunmeasured, author and mama – all about developing a healthy relationship with exercise and finding joy in movement. Or *joyful movement* as we like to call it.

What you can expect in this episode:

Checking your WHY behind movement
How to set goals that are encouraging and effective
Fitness trackers - helpful or harmful?
Ditching the all or nothing mindset
How to be more consistent with exercise
How joyful movement and intuitive eating go hand in hand
And more!

CONNECT WITH SIMI:

Find Simi on IG at @simibotic
Movement Unmeasured on IG: @movementunmeasured
Check out her virtual barre membership at movementunmeasured.com (affiliate link)
Affiliate link for Simi’s book: https://amzn.to/3mGSPxF

Other Affiliate Links Mentioned In This Episode:

ALOHA Bars - affiliate code WELLNESSFORTHEWIN - click here to shop
Paragon Fitwear - affiliate code WELLNESSFORTHEWIN - click here to shop

CONNECT WITH ME:

Follow me on IG @wellnessforthewin & @wellnessforthewinpod
Check out my blog at wellnessforthewin.com
JOIN MY EMAIL LIST to stay in the know about future wellness challenges & receive my weekly newsletter with recipes, realness & wellness inspiration!

Please remember to rate, review and subscribe to the podcast! I appreciate your support so much!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#6: Kellie Bullard On Becoming A Widow At Age 26 and Life After Loss Jun 08, 2022

Today we have Kellie Bullard sharing her story of becoming a widow at 26 years old with a 2 year old and 7 week old, after losing her husband in a fatal car accident. This episode is emotional, but also extremely helpful and eye-opening.
I am so grateful that Kellie has been so open about her story to help us all remember to appreciate the little things, the people in our lives, and she teaches us how to best support people who are navigating grief.

What you can expect in this episode:

Learning more about Kellie & Alex’s relationship
What helped her most in the early days of grieving
What to say & what not to say to someone grieving a massive loss
Getting comfortable with grief & supporting others through it
How Kellie has leaned on God throughout the hardest 10 months of her life
What Kellie is looking forward to in the future
More about Kellie’s children & the hardest part of being a single parent
Ways to connect with other widows (Never Alone Widows Ministry) https://www.neveralonewidows.com/
And more!

If you want to connect with Kellie, you can find her on Instagram at @kelliebullard.

Are you enjoying the podcast? Please be sure to rate, review & subscribe to help other women like you find my show!

Join my email list HERE so you can stay in the know on upcoming episodes, and get healthy recipes & wellness tips in your inbox every week!
Head to my blog for lots of easy recipe ideas and tips for mamas at wellnessforthewin.com : )

Follow along with me on IG at @wellnessforthewin and @wellnessforthewinpod!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#5: My Miscarriage Story Jun 01, 2022

Today I am sharing the story of my miscarriage that happened in early 2020. I am passionate about continuing to share about my experience to help other women feel less alone if they are going through it. One of the most helpful things for me during that time was hearing other women's stories, so I hope this will bring some comfort to someone else as well.
Some resources I mentioned during the episode you might also find helpful:

My Miscarriage Story: https://wellnessforthewin.com/what-to-expect-miscarriage/
How to support a loved one having a miscarriage: https://wellnessforthewin.com/how-to-support-a-friend-through-a-miscarriage/
How to find a therapist: https://wellnessforthewin.com/how-to-find-a-therapist/
Tips for dealing with grief: https://wellnessforthewin.com/7-ways-to-deal-with-grief/
Our story of becoming pregnant with our rainbow baby post-miscarriage: https://wellnessforthewin.com/we-are-pregnant-baby-hutch-coming-january-2021/

Please share this with a friend or loved one who might find it helpful right now. If you are going through a loss, I'm thinking of you and pray you get your rainbow baby.
If you are enjoying the podcast, it would mean the world if you took a minute to leave a rating and review, and be sure to hit subscribe so you don't miss future episodes! Lastly, take a screenshot and share on IG stories tagging @wellnessforthewin and @wellnessforthewinpod!
Wanna join my email list & get inspiration in your inbox every week? Click here!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#4: How To Improve Gut Health - Tips from Registered Dietitian Bethany Frazier May 25, 2022

Today’s podcast guest is fellow Kansas City-based Registered Dietitian, Bethany Frazier @kansascitydietitian, who specializes in gut health. This conversation covers allllll of your biggest questions on gut health & busts some myths.

What we discuss:

Should you try an elimination diet?
ALL about poop - what’s considered “normal”?
The best FREE ways to support gut health
Thoughts on artificial sweeteners & food sensitivity tests
Lifestyle factors that impact gut health besides food
The down low on prebiotic and probiotic supplements
And MORE!

Follow along with Bethany or work with her team for individual support:

Instagram: @kansascitydietitian
Website: https://www.kansascitydietitian.com/

Additional Affiliate Links and/or Resources Mentioned:

Hill and Hazel Online Boutique - use code SHANNA10 for 10% off your purchase at hillandhazel.com
- Follow @shophillandhazel on IG to see their new launches each week and use affiliate code SHANNA10 to save
Daily Harvest - use affiliate code WELLNESSFORTHEWIN to save on your order of Daily Harvest. Click here to read about my favorite DH products and to buy.
Sunfiber Prebiotic Powder she mentioned - linked here (Amazon affiliate link)

Want to stay in the know about upcoming episodes & get healthy recipes + wellness tips in your inbox every week? Sign up for my newsletter HERE!

Follow me on IG at @wellnessforthewin & stay up to date on the pod at @wellnessforthewinpod !

Please be sure to rate, review & subscribe to the podcast! Your support means the world!

Disclaimer: this episode is not intended to replace medical advice. If you have any concerns regarding your digestive health, please be sure to consult with your physician and/or work with a Registered Dietitian.

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#3: Overcoming Food Anxiety, Trusting Your Body and Navigating Motherhood with Lisa Hayim May 18, 2022

Today’s guest is Lisa Hayim of @lisahayim, mind body dietitian and new mama to Soleia Rei. This episode is FULL of goodness. Whether you're a mom or not, you will want to listen to this one. We talk about everything including:

Overcoming food anxiety and disordered eating behaviors
How she learned to listen to, honor and trust her body (and how you can, too)
How pregnancy & postpartum impacted her relationship with food and her body
Accepting body changes during different seasons of life
How to improve self-worth and self-confidence
Blocking out external noise & understanding the role of nutrition to reconnect with and have a fun relationship with food
Navigating motherhood and postpartum mental health

Where to follow Lisa and find her podcasts & programs:

Instagram: https://www.instagram.com/lisahayim/
Her podcast IG page: https://www.instagram.com/thetruthiestlife/
Listen to her podcast: The Truthiest Life
Listen to her other podcast that she previously co-hosted: Outweigh
Check out her programs: Fork The Noise

Quote to remember: “be your own best friend”

Additional Affiliate Links and/or Resources Mentioned:

Daily Harvest - use code WELLNESSFORTHEWIN to save on your order of Daily Harvest. Click here to read about my favorite DH products and to buy.
LoveHandle phone grips - use code WELLNESSFORTHEWIN to get 10% off your purchase. Click here to shop!

Want to stay in the know about upcoming episodes & get healthy recipes + wellness tips in your inbox every week? Sign up for my weekly newsletter HERE!
Follow me on IG at @wellnessforthewin & stay up to date on the pod at @wellnessforthewinpod !

Please be sure to rate, review & subscribe to the podcast! Your support means the world!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#2: Picky Eating Tips and Raising Intuitive Eaters with @nutrition.for.littles May 18, 2022

Episode 2: Today’s guest is Registered Dietitian Alyssa Miller of @nutrition.for.littles who shares tons of strategies to help combat picky eating! This episode is full of amazing tips for parents of little ones who are struggling with mealtime. Some things we cover:

How to avoid pressuring your kids to eat and why
How to encourage your child to be an independent, intuitive eater
How to set boundaries & create routines with food to support your child
Talking to your older child about nutrition without labels
How to handle food throwing
How to navigate offering and normalizing sweets
Encouraging positive body image with our littles

Where to follow Alyssa or get in touch for support with feeding your little ones OR improving your health as a mom:

Instagram: https://www.instagram.com/nutrition.for.littles/
Listen to Alyssa’s podcast: https://podcasts.apple.com/us/podcast/nutrition-for-littles/id1506552983
Alyssa's FREE Picky Eating Guide: https://mailchi.mp/26dd526c8bf4/picky-eating-guide
Table Talk Picky Eating Program: https://mamaandmerd.kartra.com/page/TableTalk
Nutrition for moms: https://www.instagram.com/the.mama.well

Additional affiliate links and/or items mentioned in the episode:

ALOHA Bars - use code WELLNESSFORTHEWIN for 15% or use this link: https://www.pntrs.com/t/TUJGR0lLSkJHRk5FTU5CR0ZJSE5I
Get 10% off your purchase of Tubby Todd products by using this link: https://try.tubbytodd.com/shannahutcheson
Construction plate: https://amzn.to/3qH6FCl
Dinosaur plate & utensils: https://amzn.to/3NtKdGz

Want to stay in the know about upcoming episodes & get healthy recipes + wellness tips in your inbox every week? Sign up for my weekly newsletter HERE!
Follow me on IG and tag @wellnessforthewin // @wellnessforthewinpod when you share!
Please be sure to rate, review & subscribe to the podcast! Your support means the world!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

#1: Why I Decided To Start A Podcast May 18, 2022

Episode 1: Welcome to the Wellness For The Win Podcast! I'm so excited you're here. I wanted to kick things off by giving you a little back story as to why I decided to start a podcast in the first place. Spoiler alert: it kinda runs in my family. ; )
I think podcasts are an amazing way to connect with people on a deeper level, learn and grow, and I hope you can have some laughs here as well. After a few episodes, I think we will be BFFs.
You can expect to hear a mix of solo episodes as well as interviews with experts AND regular peeps on a variety of topics. My goal is to help you live a healthier, happier life that feels fulfilling, purposeful and doesn't require you to obsess over macros or your pant size.
Follow me on IG @wellnessforthewin and @wellnessforthewinpod so we can connect, and check out my blog at wellnessforthewin.com for easy, healthy recipes, realistic wellness advice, all things motherhood, and more!
Sign up for my weekly newsletter HERE to stay in the know about upcoming episodes & get healthy recipes + wellness tips in your inbox every week!
Don't forget to rate, review & subscribe to the show! Thank you for your support!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

Bonus Episode: Joyful Movement Challenge Details! May 11, 2022

JOIN MY 4-WEEK JOYFUL MOVEMENT CHALLENGE! Starting Monday, May 16th, let's join together to work on incorporating movement that we genuinely ENJOY into our lives on a consistent basis. Plus some fun little bonus self-care goals that I think you'll want to implement as well. Be sure to listen in to the episode for all the deets.
HOW TO ENTER:

Ready to join? Sign up for weekly challenge emails HERE.
Wanna be part of the private Facebook community during the challenge for extra support and to connect with others participating? Click HERE!
Venmo $10 to @Shanna-Hutcheson to officially enter & be eligible for prizes at the end!

Follow @wellnessforthewin and @wellnessforthewinpod on Instagram to keep up with me and get all the podcast related updates!
Talk to you soon!
Shanna

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

Wellness For The Win Podcast Official Trailer May 04, 2022

Welcome to the Wellness For The Win Podcast! I'm your host, Shanna Hutcheson, Registered Dietitian and boy mama from Kansas City. I'm passionate about helping other women achieve true wellness, which I believe has nothing to do with the size of our bodies, and everything to do with how we feel and how we show up for ourselves each and every day.
This podcast will be a place where you can come to get inspired to improve your health in a way that feels realistic, enjoyable and doesn't require you to give up everything you love. We will touch on balanced nutrition, intuitive eating, finding joy in exercise, how to support our physical and mental health through big life transitions, such as pregnancy and postpartum, and all things motherhood. We'll also cover relationships, financial wellness, self-care, personal development, female entrepreneurship and more. If it impacts your well-being in some way, you can bet we'll be talking about it!
I hope you will find that this is a safe space where you can come to learn, grow & get motivated to live a life that feels purposeful and that helps you feel your absolute best. Most of all, I hope you will remember that you're never alone in anything that you're going through, and that you'll find comfort and connection in this online community I've created.
I can't wait to be in your ears every Wednesday! Be sure to hit *subscribe* so you don't miss a thing. Talk to you soon!
Wanna connect?

Follow along on Instagram at @wellnessforthewin
Click here to join my email list to stay in the know about upcoming episodes, and get weekly recipes + inspiration in your inbox!
Head to my website for easy, healthy recipes, wellness & motherhood content and more!

Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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