Wellness For The Win Podcast

Latest Episodes:

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

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