Wellness For The Win Podcast

Latest Episodes:

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

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