Run Lift Mom

By Suzy Goodwin

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Description

Fact: none of us know what we’re doing when it comes to parenting. Join Suzy Goodwin, former Guinness World Record holder, marathon runner & triplet mom, for quick bites of actionable advice & interviews around running, lifting, and momming.

Episode Date
E46: Overcoming Odds as an Adaptive Athlete with Brandon Ryan
1553

3:30 what the Doctors told Brandon’s parents about CP 5:00 what is Cerebral Palsy (CP)? 6:00 the value of stubborn parents 7:45 how Brandon’s Dad encouraged him in fitness 8:30 love fot the Total Gym 9:00 work with what you have 11:30 don’t ignore healthy desires 12:00 becoming a health professional 13:45 personal testimony- why Brandon isn’t mad at God 16:30 focus on mindset first you are worthy of success 18:00 your body IS the machine (Rob Arnold episode on bodyweight movements, Jennifer Litteau, RDN episode with burpee workouts at 22:00) 19:30 going 5 WHYs deep (Tracy's episode) 21:00 rapid fire including Messy Spirituality rec

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Find Brandon on Instagram or through Adaptive Defensive Methods

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Support this show by treating yo' self with ZYIA Active gear 

Shop Shop Red H Nutrition (including Factor 10) & save 10% with code RUNLIFTMOM or Join Red H Athlete Program

Write me a love note at runliftmompod@gmail.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Sep 17, 2019
E45: Take Back Your Time with Morgan Tyree
1800

background (3:00), identifying best time to be productive (4:30), let your trust tree provide insight (5:00), audit your time (7:00), identifying essential times (8:30), matching bandwidth to time zones (9:45), red/yellow/green zone mindset (10:30), "where are you doing what?" (11:15), common distractions (12:30), training friends on communication style (14:00), being present with time (16:00), "pressing in" on relationships (17:45), risks of being a people pleaser and learning to say "no" {Chris Kenon's episode to go deeper on this subject} (21:00), recognize the zone you struggle in and strategize (23:30), rapid fire (25:00) including favorite book.

Buy Take Back Your Time to go deep with Morgan!

Check out the many free printables Morgan has on her website

WIN MORGAN'S BOOK BY SHARING THIS EPISODE ON SOCIAL USING #RUNLIFTMOM (must use tag!)

Winner announced on Instagram on 9/20. 

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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Yes Whey or get my favorite bundle at a steal!

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Email me at runliftmompod@gmail.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Sep 12, 2019
E44: {BONUS} Facing Adversity and Winning with Gary Weller
2074

3:00 how Coach Weller got into coaching football after a collegiate athletic career 6:00 finding recreational running 8:30 the incident that took his mobility away (WARNING: GRAPHIC CONTENT), 10:30 rehabilitation journey 13:00 doing extra outside of PT 15:00 “there are some things you can’t do & some things you can do”, 20:00 Gary Weller foundation origins, 23:00 Trojan Challenge origins, Ivan Castro 25:00 how to get involved in 2019- event day is 10/12 27:00 what the obstacle race is like for a participant 30:00 90 minutes in Heaven 

Learn about the Gary Weller Foundation or register for the Trojan Challenge on OCTOBER 12, 2019

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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Yes WHEY or get my favorite bundle at a steal!

>> <<

Email me at runliftmompod@gmail.com 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Sep 10, 2019
E43: All about CBD with Ginna Van Zandt of Huntsboro Hemp Co
2333

Is CBD marijuana? (1:00), uses for CBD (5:00), opening up research (7:00), CBD uses of CBD for Mother’s (10:00), episode 25: Opening up about PPD, endo Cannabinoid system (12:00), uses for athletes (13:00), bone density and osteoporosis (13:30), bone repair and enzyme research (14:00), what it’s like to work with family (17:00), working in an industry that can be marginalized (22:00), rapid fire (24:00), Jen Sincero on Jenna Kutcher, re: CBD look fo certificate of analysis (28:00)

Check out Huntsboro Hemp Company and connect with Ginna and her family business through Facebook, Twitter, & Instagram.

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You can keep up with ZYIA Active New Releases by signing up for a weekly text message

This episode is made possible by a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Super Greens or get my favorite bundle at a steal!

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Sep 05, 2019
E42: Move with Intention with Core 4 Author Steph Gaudreau
1977

Vision for impact through career and book (2:00), move with intention framework (2:30), components of a fitness plan (4:30), fitness as a Mother (6:00), have compassion for yourself (7:15), defining intuitive movement (9:30), develop a scale for your own personal situation (12:00), Pelvic Floor Health with Ashley Gammon , heart rate example (14:00), what do do if you fall off the wagon (16:30), consistency then intensity (18:00), the best exercise is what you love (19:15), check out Trey's mace, breaking down motivations and expenses (22:00), story behind the cover of Core 4 (23:30)

Buy The Core 4 book or join the next Core 4 Coaching Program 

Connect with Steph on Instagram and follow the Core 4 specific account 

>>. <<

You can keep up with ZYIA Active New Releases by signing up for a weekly text message

This episode is made possible by a partnership with Red H Nutrition: use RUNLIFTMOM to save 10%

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Aug 29, 2019
E41: Creating Connection in Online Communities with Becky Hoy of Brave Crate
2257

Brave Crate business origin story (2:00), breaking down large goals into small manageable pieces (7:30), Brave board online community concept (9:00), challenges of connecting virtually (12:00), importance of on ramp period (14:00), value of a great introduction (15:30), conversation starters (17:00) providing specific instructions (19:00) acting as a concierge (25:00) what to do when your group goes dark (27:00), checking in with “superstar” opinion leaders (29:00), rapid fire (30:00)

Check out Becky online or on Facebook and Instagram.

You can keep up with ZYIA Active New Releases by signing up for a weekly text message

This episode is made possible by a partnership with Red H Nutrition: use RUNLIFTMOM to save 10%

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Aug 22, 2019
E40: Family Fitness with Beth Vazquez of Recess & Results
1735

Background (1:30), why involve Faith? (2:30), moderation (4:00), extreme inclusion (6:30), E32 with Jennifer Littau (7:00), family fitness night (8:30), beach ball activities (10:00), inexpensive toys for play (12:00) getting an unwilling spouse to participate (13:15), dance parties as routine (15:00), defining family fitness (16:30), play as an exercise strategy (20:00), E31 screen time with Bailey Garcia (19:00) E11 with Erin Bradley (19:15) moderate to vigorous activity is default setting (21:00) rapid fire questions (22:30) 

Recess & Results has a free devotional, beach ball and slinky ideas for family fitness night. You can also connect with Beth on Instagram or Facebook. 

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Buy your Supergreens from Red H Nutrition, then write me a love note about how fab you feel at runliftmompod@gmail.com

Keep up with me using #runliftmom on all the socials!

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Aug 15, 2019
E39: BONUS: {re-release} How to Become a Morning Person
685

Just for fun (& to support my fellow Palomas on the water habit during this month's Street Parking challenge): my podcast demo! 

That's right- THIS is what I submitted back in January so I could be distributed on the 10 platforms you can find this show on today. Still one of my most tactical episodes to date- 3 tips to waking up earlier. 

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Support the show and your ZYIA Active habit all at once!

Shop  Shop Red H Nutrition (including Super Greens!) & save 10% with code RUNLIFTMOM

Join Red H Athlete Program

Write me a love note at runliftmompod@gmail.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Aug 08, 2019
E38: Do it Boldy with Sandra Lewis
1751

Subscription staffing defined (3:00), Sandra's background in the industry (5:30), military spouse challenges in employment (8:00), Suzy's personal career story (8:45), business rationale for subscription staffing (11:30), military spouse character and how it translates in the work world (13:00), how to communicate strengths during an interview (17:30), rapid fire (20:00)

Check out Sandra's company, Boldly or many of the industry articles she pens on Medium

Learn the origins of Clif Bar in Raising the Bar or on HIBT podcast

Shop  Shop Red H Nutrition (including Super Greens!) & save 10% with code RUNLIFTMOM

Item of the week

Join Red H Athlete Program

Write me a love note at runliftmompod@gmail.com

--- Send in a voice message: https://anchor.fm/runliftmom/message
Aug 08, 2019
E37: Mommy Masterclass: Achieving Life Balance
1285

Class is in session! Here are the full episodes for our experts on life balance:

Erin Bradley, Episode 11

Coach Cat, Episode 23

Caroline Campbell, Episode 34

Tracy Martens, Episode 15

Suz Lemek, Episode 26

<<>>

Shop Red H Nutrition (use code RUNLIFTMOM for 10% off) or refresh your ZYIA Active stash to support this show 

Email me at runliftmompod@gmail.com 


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Aug 01, 2019
E36: BONUS Influencer Sales Strategy for ZYIA Active Independent Reps
3124

Sorry, regular listeners- your weekly episode is in a different place. This is exclusively for members of the Passionate Team & friends adjacent to our crew. If you're just curious how direct sales works, be my guest- it's not going to be your favorite show, though!   > > Difference between direct sales party plans and influencer marketing (2:00), importance of playing the "long game" (4:00), mindset episode with Tracy Martens (5:00), lead magnets (9:00), importance of a sound email strategy (11:00), unboxing during business launch (13:00), back office messaging (15:00). importance of connection (16:30), launch events and first 30 days (18:00), knowing your ideal client (24:00), Sassy Suite motto- "I'm somebody's shot of Jack!", in person events & presenting brand (28:00), risk for burnout and how to avoid it (32:00). Key long term takeaways: consistency & connection  

> > GET THE DOCUMENT cited in this episode by emailing runliftmompod@gmail.com  

For more expert advice, dig into Sassy Suite or email Neena Malosky, Social Marketing Coach at NeenaMalosky@gmail.com  Learn about the ZYIA Active business opportunity or  Join Red H Athlete Program (influencer style by design- no closed model!)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jul 25, 2019
E35: {re-release} Katie Danger of Red H Nutrition
1841

Finding a path to help people (2:00) Decision to start business (5:00) Genesis of Red H Nutrition name (6:30) Community influence of brick and mortar (9:30) Sexy versus non-sexy supplements (14:00) supplementation advice for a new Mother (15:30) Importance of cellular health (17:30) supplementation advice for those new to fitness (19:00) on inexpensive supplements (21:30) customer service (23:00) rapid fire (24:00) 

Shop  Shop Red H Nutrition (Suzy's favorites: Super Flexy, Go Juice, Super Greens) & save 10% with code RUNLIFTMOM

Item of the week

Join Red H Athlete Program

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jul 25, 2019
E34: Poshmark & Pampers: Creating your own Mom Career with Caroline Campbell
1851

Working the gig economy (1:30), why being a stay at home Mom is important (3:00), Poshmark 101 (4:00), sourcing + listing + shipping (5:30), power hour (6:45), risk of doing batch work (8:30), scaling work to lifestye (10:45), abundance mindset of reselling community (13:30), flexibility of power hour (16:00), boss versus employee mindset and tasks (17:00), sourcing war stories (19:15), gut instinct gone wrong (22:00), advice for entrepreneurs (23:00)

Learn from Caroline on Instagram or shop with her on Poshmark

Get your deep sleep on with Zen REM & use code RUNLIFTMOM to save 10% & support this show! 

Send me a love letter: runliftmompod@gmail.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jul 18, 2019
E33: Eating for Two with Cathey Stoner, RDN of Baby & Me Nutrition
2273

Finding a specialty area of Dietetics firsthand (3:00), why nutrition during conception and pregnancy is important (6:15), grocery list for Moms to Be (7:30), good Iron sources (9:15), tips for ballers on a budget (10:30) Shop meats at Aldi via Instacart, Dirty Dozen Clean 15, purpose of healthy fats (13:00), about sushi during pregnancy (13:30), considerations for vegetarians (15:45), tips for fourth trimester (19:30), postpartum specific nutrition (23:00), teaching kids to be healthy, adventurous eaters (24:45), sense of control & either/or choices (ex: screen time episode with Parents & Play) (27:00), rapid fire (30:00)

Connect with Cathey on her website, on Instagram, or take her on demand workshop 

Real Food for Pregnancy book 

 Shop Red H Nutrition or check out the Item of the week 

Connect with me on Instagram or send me a love note at runliftmompod@gmail.com 

Become an Ambassador

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jul 11, 2019
E32: Food is Fun with Jennifer Littau, MS RDN CPT of A Balanced Life Rx
2022

Jennifer Littau is a Registered Dietitian Nutritionist (RDN) with a Masters of Science (MS) degree in Dietetics from Eastern Michigan University. She also holds a Bachelor of Arts degree in Psychology from the University of Southern California.

Path from collegiate athlete to fitness professional to practicing Dietician (2:00), difference between a Registered Dietician and a Nutritionist (5:00) Clinical areas of practice including cardiovascular health, diabetes management, youth sports, family nutrition, and corporate wellness (7:30), tactical tips for busy Moms trying to lose weight (11:00), tactical tips for getting family and kids on board with healthy eating (18:00), rapid fire including many ways to burpee while on summer vacation (22:00)

Check out Jennifer's practice & learn from her in the Facebook community

Become an Ambassador for Run Lift Mom!

Support the show by checking out the Item of the Week or  Shop Red H Nutrition 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jul 04, 2019
E31: Less Screen, More Play with Bailey Garcia of Parents and Play
1728

2:00 screen time standards 4:00 know your child, not the general recommendations 6:30 importance of play 8:00 bonding with Dad over play 10:00 visual acuity & development 11:30 removing screens in the summer 13:00 either/or options 14:30 family rules for screen boundaries 15:15 how to play with babies Modeling Healthy Behaviors episode 16:00 Worth It with Erin Bradley episode 18:00 let them fail Serenity Sleepers episode 19:00 rapid fire 

Rex Wrecks It 

 Shop Red H Nutrition or peep the Item of the Week to support the podcast

Connect with me or email runliftmompod@gmail.com 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jun 27, 2019
E30: Mommy Masterclass: Modeling Healthy Behavior
1244

Class is in session! 

Amy Schwartz, episode 5 is the owner of Stroller strong Moms Fayetteville and teaches fitness classes for new & expectant Moms; here, she describes basics of behavior modeling. 

Mary Tramazzo, episode 6 is a former collegiate athlete and now Olympic marathon hopeful, reflects on her first road race. 

Mary Whitlock, episode 23 is a holistic nutrition expert who touches on modeling healthy eating behaviors & what to do with older kids. 

Yeniz Parton, episode 12 is a nationally ranked OCR athlete and owner of I-FIT functional training gym. She describes how her sons play a role in her race day and WHY for doing the sport. 

Ann Marie Cody, episode 29 is the current GWR holder for "fastest marathon with a triple pram- female" who describes her initial inspiration for running. 

Jenn Andrews, episode 16 is a below the knee amputee and founder of the Move for Jenn Foundation. Listen to her describe how her daughter demonstrated the mindset fruits of modeling healthy behavior. 

 Shop Red H Nutrition and use code RUNLIFTMOM for 10% off. Email feedback on this format to runliftmompod@gmail.com or support the show by buying gear at http://www.shoprunliftmom.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jun 20, 2019
E29: Triple Stroller Running with Guinness World Record Holder Ann Marie Cody
2444

Ann Marie Cody is a NASA astronomer, athlete, and mom of three (triplets). She has competed nationally in the sports of rowing and orienteering and is the current holder of the Guinness World Record for the "fastest marathon pushing a triple pram (female)" (and has a similar record pending at the 10k distance). 

Professionally, she works for the Kepler and K2 missions, which hunt for planets around other stars using data from NASA's Kepler Space Telescope.  Here's what we talked about:

Modeling healthy behavior (3:00), athletic background (5:30), acquiring a triple jogging stroller (9:30), idea for GWR (13:00), recovering from a triplet pregnancy and taking the stroller out for the first time (16:00), run base and speed (20:00), fundraising for El Camino NICU & Project Sweet Peas (21:30), finding a great course to run on and race to work with (24:00), on social pressure and expectation (27:00),  train for the terrain (28:00), challenges associated with stroller running (33:50),  identity in motherhood (38:00) ,


Connect with Ann Marie or email me at runliftmompod@gmail.com

Support the show by checking out the Item of the week or shopping Red H Nutrition (use code RUNLIFTMOM for 10% off)

Learn about being a ZYIA Active brand rep this week at my team's Open House

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jun 13, 2019
E28: Overcoming Marathon Training Obstacles
1206

We turned the tables and Rob Arnold of Masters Athlete spoke with ME about what defines a Masters athlete (2:00), my training challenges as a Mom of 4 under age 5 (3:00), how I program and simplify my marathon training (4:30), why less is better (6:00), nutrition habits and easy family menus for lifestyle (8:00), what versus how (11:00), greasing the groove (12:00), coping with stress as a training component (13:30).

Item of the week or shop Red H Nutrition (use code RUNLIFTMOM for 10% off)

Holla at me: runliftmompod@gmail.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jun 06, 2019
E27: Fitness Over 40 with Rob Arnold of the Masters Athlete
1937

In this episode, Rob Arnold of Masters Athlete defines masters athlete (3:30), discusses special considerations for women over 40 (6:00), difference between mobility and stability (7:30), Functional Movement Screen (10:00), core stability and the Turkish get-up (12:30), importance of warm up (15:00), changing mindset for fitness approach (16:30), biggest mistakes Master’s athletes make (18:00), importance of nutrition (20:00), going down the nutrition rabbit hole to learn more (23:00), rapid fire (25:00). Unless you're a spring chicken, you'll want to check out his podcast Masters Athlete for more insight.  

Red H Nutrition (use code RUNLIFTMOM for 10% off)

Send me a love note by leaving a review or by emailing runliftmompod@gmail.com 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
May 30, 2019
E26: NICU & Marathon Running with Suzanna Lemek
2443

Suz Lemek compares marathon running to her NICU journey in today's episode. Hear as she describes how she met me (2:00), running experience (3:00), why all parents should train for 26.2 (4:30), expectations didn't meet reality in pregnancy (6:00), Carmen Sandiego breaks the news, holding off labor in L&D (10:00), cast of General Hospital for c-section (13:00), what it's like to have a 1.5 pound baby (14:00), caring for 3 year old at home 2 hours away (16:00) Mom guilt and feeling torn between kids (17:30), survival rates (20:00), feeding and pain issues in NICU (22:00), focus on controllables to have at least ONE good thing each day (23:00), coping with stress (24:00) , closer in marriage via NICU (26:15), discharge and deductibles (27:00), perception of problems (29:00), origin of Audrey's name (32:00), giving bad to Earlanger (34:00), rapid fire (35:00) 

Donate to March of Dimes 

Connect with me, write me, to send a special message to Suz Lemek  runliftmompod@gmail.com . You can support her March of Dimes efforts or catch her on LInkedIn.

Item of the Week or support the show by shopping RED H Nutrition (use code RUNLIFTMOM for 10% off)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
May 23, 2019
E25: Infant Sleep Environment with Serenity Sleepers
1629

Kelley Thompson was voted one of the top sleep consultants in the US. Hear her discuss: 3:00 importance of sleep for infants and adolescents, 4:30 creating false darkness, 5:45 blackout curtains, 6:30 travel considerations, 8:45 white noise, 9:15 other colors and how to know the difference, 11:00 melatonin & nightlight considerations 12:30, biggest mistake new Moms make, 13:30  ambient light 14:30 considerations for siblings who share a room, 15:45 nap considerations for room share, 17:00 screen time, 19:00 rapid fire.   

Visit Kelley's website or email her at kelley@serenitysleepers.com

Blackout EZ window shades

Item of the week 


Connect with me or write me a love note at runliftmompod@gmail.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
May 16, 2019
E24: Infertility, Fitness During Pregnancy, & Garage Workouts with Lorrie DeVaney
2124

In this episode, Lorrie and I discuss: meeting people on the internet (1:30) fertility struggles (4:00) singleton pregnancy versus multiples (8:00) fitness during pregnancy (10:00) perceived exertion/talk test (13:00) from social exercise to time stretched Mom (15:00) guidelines around fitness during pregnancy (17:00) CrossFit specific concerns (17:30) listen to your body (19:00) workout environment (21:00) Genesis of 42/7 (22:00) time fo yourself (25:00) cardio concerns (26:00) rapid fire (27:30).


Item of the Week

Connect with me or write me a love note at runliftmompod@gmail.com


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
May 09, 2019
E23: Goal Setting & Taking Action with Purple Path Coaching
2042

In today's episode, Cat shares how she went from direct sales to coaching leaders in education (2:30), character advantages of being a Mom (7:30), "the power of 7" in goal setting (9:00), write the vision, make it plain (11:40), advice for Type A super Moms (14:00), importance of preparation (15:30), advice for overwhelmed Moms (16:00), post it method for goal setting (16:30), most common to do list mistake (17:30), control = action (19:00), competitiveness with other women (22:00), dealing with insecure people (26:00), advice to younger self (29:00) 

Connect with Cat 

 Shop Red H Nutrition or check out Item of the week 

Connect with me at runliftmompod@gmail.com (don't forget to ask about my Mother's Day SPECIAL for ZYIA!)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
May 02, 2019
BONUS Re-release: Opening Up about Postpartum Depression
2607

This is a combination of two previous episodes in honor of Maternal Mental Health Awareness week. Part 1: Neena Malosky opens up about her personal struggle with PPD. Then, we bring Beth Warren, LCSW, PMH-C in for a follow up convo.  

Connect with me or send a love note to runliftmompod@gmail.com

Pssst- looking for Mother's Day gifts? I've got you!

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Apr 30, 2019
E22: All things Open: CrossFit, Mind, and Heart with Candy Riffle
2387

In this episode, Candy and I discuss: fitness background (6:00), attraction to functional fitness (8:00), CrossFit community as a change agent (9:00), what can you expect at a CrossFit box (10:00), modifications & stimulus in a workout (14:00), modeling healthy behaviors for kids (18:00), CrossFit Open performance - top 2% / 237th female in the world, 113th in US (20:00), relying on discipline when motivation is low (21:00), 5 layers of “why” (listen to this episode for more on mindset)  (24:00), grace to fail (27:00), focus on what you can control (28:30), hiring a coach (31:00), diastasic and anterior pelvic tilt (visit this episode for more info on pelvic floor rehab) (35:00), rapid fire (36:00).  

Hang with Candy on Instagram, Facebook, or go sweat with her at CrossFit Ferus 

Item of the week or shop RED H Nutrition (code RUNLIFTMOM for 10% off) to support this show

Connect with me on Instagram or at runliftmompod@gmail.com 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Apr 25, 2019
E21: Go For It with Katie Danger of Red H Nutrition
1842

Finding a path to help people (2:00) Decision to start business (5:00) Genesis of Red H Nutrition name (6:30) Community influence of brick and mortar (9:30) Sexy versus non-sexy supplements (14:00) supplementation advice for a new Mother (15:30) Importance of cellular health (17:30) supplementation advice for those new to fitness (19:00) on inexpensive supplements (21:30) customer service (23:00) rapid fire (24:00) 

Shop  Shop Red H Nutrition (Suzy's favorites: Super Flexy, Go Juice, Super Greens) & save 10% with code RUNLIFTMOM

Item of the week

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Apr 18, 2019
E20: Holistic Approach to Motherhood with The Crunchy Crusader
2445

1:00 motherhood journey 5:00: sustainable nutrition on motherhood 6:30: defining Paleo 9:00 stress level impact on health 13:00 Diet soda should be considered sugar (even if it doesn’t have calories) 16:00 importance of self care 17:30 eating your feelings 18:30 stop comparing 20:30 considerations for newbies 23:00 Professional projects 25:00 Getting kids involved and exposed to nutrition 29:00 Specific kid centric healthy eating strategies 32:00 Advice for younger self 35:00

Check out Mary's healthy recipes and tips at her website.

Connect with me 

Item of the week 

Email me at runliftmompod@gmail.com with feedback, show ideas, & general shenanigans

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Apr 11, 2019
E19: Infertility, Triplets, & Fatherhood with Trey Goodwin
2827

In this episode with my Husband & Father of 4 children, we cover: 2:00 infertility from Dad’s perspective 5:00 treatments, mood swings, & marriage obstacles 7:15 deployment during fatherhood 9:30 the great compromise 12:00 news of multiples after initial ultrasound 13:45 ninja baby 15:00 deployment during triplet pregnancy 17:30 men & women can be from Mars 20:00 seizure aftermath and cryptic texts 22:30 Army family love 24:45 moment of solitude 31:00 NICU vists and lack thereof 34:30 scariest moment 37:00 sense of responsibility in fatherhood 44:00 rapid fire 

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Apr 04, 2019
E18: Life Balance + Side Hustles with Amanda Miller and Read It & Reap with Me
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Selling books to buy a bike (4:00), what is a sponsor? (6:00), direct sales to make friends (9:00), importance of evolving “why” (10:30), life snapshots (12:45), finding time for a side hustle (15:10), living in present moment (18:00), eliminating distractions (19:00), fitting in fitness (20:30), importance of consistency (24:30), MLM stigma (26:00), building relationships & finding your people online (29:00)

Connect with Amanda & Audrey on IG!

Juice Plus, ZYIA Active, Usborne Books OH MY!

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Mar 28, 2019
E17: Pelvic Floor Health with Ashley Gammon
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MUTU System is a medically reviewed and doctor recommended exercise and recovery program to help eliminate ‘mummy tummy’, Diastasis Recti and pelvic floor weakness. Ashley Gammon, Certified Personal Trainer and MUTU Pro defines diastasis recti or "DR" (3:00), shares her personal story with postpartum fitness (4:00),  pelvic floor health (6:00), baseline is null (9:00), how to know you need help- tangible symptoms (12:15), industry and information availability (14:35),  stigma surrounding treatment (15:40), special considerations for runners and crossfitters (16:45), long term risks of NOT addressing (22:00), rapid fire (29:00). 

Learn more about Ashley & MUTU and check out Military specific resources 

If the program is a good fit for you, use ASHLEY15 to save 15%

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--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Mar 21, 2019
E16: Move Because You Can with Jenn Andrews
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Pedicure in 2013 led to cancer diagnosis (3:00), on sarcoma, scans, and thinking everything would be fine (5:30), making the decision to amputate for a cancer-free life (7:30).  

The viral 2018 Facebook live video requesting friends and family to move for her and those who physically can’t (17:00). Insurance and prosthetics (19:00). Creating a non-profit Foundation to help other sarcoma amputees (22:30).

Running a 5K for the first time with a blade (24:50). Training for Cooper River Bridge Run (27:40). Rapid fire (31:30).

Congratulate Jenn on a her one year amputation anniversary and learn about Move for Jenn foundation.

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Mar 14, 2019
E15: Healthy Mindset with Tracy Martens
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Tracy describes the importance of mindset in weight loss through rehabbing a torn ACL & mental obstacles (2:00), weight loss quick fixes (3:30), finding a new normal (6:00), importance of a fitness tribe (8:00), the 1% rule (9:00), mindset and excuses (13:00), food addiction (14:00), finding WHY with the 5 WHYs (16:30), praying for strength in your health journey (17:30), importance of being vulnerable (19:00), rapid fire (21:00), fitness funny (24:00).

Throw some kudos to her tribe at Fitwerks & Fit Mama in 30

Connect with me

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Mar 07, 2019
E14: Daylight Saving Time Strategy with Annie’s Child Sleep Solutions
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In this episode, Annie Henderson and I discuss Irish twins (2:20), how she got into child sleep consulting (5:30), biggest mistakes Moms make with basic sleep training (8:00), sleep regression is not a thing (10:00), crying as communication (11:50), general toddler sleep concerns (13:30), daylight saving time (16:00), splitting the difference for infants (17:00), toddler specific nap considerations (18:30), value of being flexible (20:50). She also discusses an approach for an infant napping frequently (21:30) and what adults can do to improve sleep (23:00).   

Connect with Annie or find me on the internet machine.  

More sleep tips for Daylight Savings

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Mar 05, 2019
E13: Stroller Running Best Practices with Quad Moms Pie Bell & Sherri Armitage
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Quadruplet Mother Runners Pie Bell and Sherri Armitage discuss having micro preemies (3:00), connecting to fitness minded "tribe" through Mom groups (5:30), having 4 babies in a first pregnancy (6:45), measuring 54 weeks pregnant at 31 weeks (8:00), eating 5000+ calories per day (8:45), being a first time runner with a 4 seater stroller (11:15), addiction to running and slippery slope of past eating disorder (12:15), packing the stroller (15:15), what it's like to race (18:10), accountability from "tribe" (20:00), why not just get a treadmill? (23:30) 


Tell these women they inspired you by making a gift to March of Dimes 

Give me a shout

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Feb 28, 2019
E12: Obstacle Course Racing with Spartan Challenge Ranked Yeniz Parton
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Nationally ranked Obstacle Course Racer Yeniz Parton gives us a peek into her world. Finding OCR 2 years after back to back pregnancies (2:30) • Performance based goals in functional training (5:00) • What it’s like to compete in an obstacle race (8:40) • Anyone can do this (15:10) • Modeling healthy behaviors (18:30) 


Connect with Yeniz, get distance programming, or take an OCR class. 


Holla at me


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Feb 26, 2019
E11: Worth It with ZYIA Active CEO Erin Bradley
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Vision for business is born (1:50), 4 Pillars & ZYIA name (3:10), purposeful distribution channel (5:00),  early frustration with manufacturers (7:10), working with family (9:30), leaving work at work (13:15),  parenting opportunities out of obstacles (15:00), core competencies & 4 Pillars (17:30), advice for past self (20:00), rapid fire (22:50). 


Learn more about Erin or connect with me

 Shop Red H Nutrition or check out the Item of the week 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 21, 2019
E10: Part 1: Weight Loss Transformation with Chris Kenon
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On being overweight & feeling ugly (3:50) wanting to change for her now Husband, who saw her beauty at size 22/24 (5:30) Common sense plan to lose weight (7:30) getting on the treadmill for the first time (13:30) scale is not a great measurement tool (15:00) it’s not the gym membership, it’s the habit created (18:00) transformation through running in 9 months- 90# lost (20:30) 


Donate to Chris' Team for Kids effort HERE or meet her in person at THIS yoga & beer fundraising event.  


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Want to be on this show? Holla at me HERE or runliftmompod@gmail.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 19, 2019
E9: Part 2: Transformation to Triathlete with Chris Kenon
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Relapsing- shift in priorities and burnout (3:00) Depressed, Gained back 40# (4:30) Learning to say NO as a people pleaser (7:00) find your words (8:15) building a healthy tribe (11:30), transformation to triathlete (15:00), defeating the swim (23:30), rapid fire (25:00) 


Donate to Chris' Team for Kids effort HERE or meet her in person at THIS yoga & beer fundraising event.  

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Want to be on this show? Holla at me HERE or runliftmompod@gmail.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 19, 2019
E8: Fundraising for Races in a Crowded Space with Jennifer Lawson
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Jen's "Why" for working at AHA (2:15). How losing a child changes your life (7:45). Total pivot to fundraising (10:00). Creative examples (11:35). Partnering with local businesses (13:15). People are busy- ask again (15:00). Staying motivated when you hear "no" often (17:45). Focus on controllables, including sharing personal story, timing of ask out (18:10).  

Tell Jennifer she's a boss at jennifer.lawson@heart.org or go meet her at the Guilford Heart Walk!

Give me a shout HERE or find me on the socials using #runliftmom   

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--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 14, 2019
E7: Part 2: Opening Up about Postpartum Depression with Beth Warren & Neena Malosky
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Listen to PART 1 first! We brought Beth Warren, LCSW, PMH-C in for a follow up to our PPD convo.  Defining Perinatal Depression (2:50), Baby Blues is not a thing (8:40), Resources including Postpartum Support International website, phone 800-944-4773, text 503-894-9453 (10:00), How "tribe" can help (14:55), The Big 3s- duration, intensity, frequency (21:00). Item of the week  Connect with me HERE or shout at me runliftmompod@gmail.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 12, 2019
E6: Connecting to your Local Running Community with Mary Tramazzo
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Destiny via Winter Flight (1:56) • Helping kids avoid burnout (4:30) • Running in motherhood (7:05) • Local running stores as a community resource (11:45) • Character building through sports (13:00) • Old school parenting (14:55) • Rapid Fire (16:00) 


Send a love note to Mary through me at runliftmompod@gmail.com or shout at me HERE


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--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 07, 2019
E5: Sweat like a Mother with Amy Schwartz
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Cake as a “why” (1:35) battling autoimmune diseases (4:30), struggling to find a groove after 5 pregnancies in 8 years (5:15), group fitness as a difference maker (9:30), modeling healthy behavior (14:45) grace in motherhood (17:30), time and season (19:00), loving your body (20:00). 


Learn more about Amy's classes HERE or shout at me HERE


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--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 05, 2019
E4: Part 2: Strategic Quitting with Brandon McCormick & Mike DeRosa
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Fathers discuss their 24 hour treadmill challenge in part 2 of 2: 


Matters of the ego (2:00), strategic quitting defined (3:35), goal setting for BHAGs (5:26), Importance of an accountability partner in fitness (8:07) 


Donate to Team for Kids or send a congratulatory note to these guys at runliftmompod@gmail.com or connect with me HERE

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 31, 2019
E3: Part 1: Strategic Quitting with Brandon McCormick & Mike DeRosa
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Fathers discuss their 24 hour treadmill challenge in part 1 of 2: 


Why (3:00), Team for Kids Charity (5:49), Run strategy (9:41), When it went wrong (11:30), Risk of setting BHAGs (13:51) 


Donate to Team for Kids or send a congratulatory note to these guys at runliftmompod@gmail.com or connect with me HERE

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 31, 2019
E2: Q&A: Morning Workout Habits, Fitness for New Moms, Healthy Hydration
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In this Question & Answer episode, we cover how to strategically create a morning workout habit (:34), getting your new mom exercise groove back (3:50) putting salt in your water (6:41). 


To submit a question for the next Q&A episode, email runliftmompod@gmail.com or find me HERE

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 29, 2019
E1: Opening Up About Postpartum Depression
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Real talk: this was supposed to be podcast practice. What it turned into was an intimate conversation between friends about perinatal and postpartum depression with Neena Malosky, maternal mental health advocate and supermom to 7 year old Noah. 


Intrigued? Want to dig deeper? Postpartum Support International (PSI) can connect you to local resources, therapists, support groups etc. 


Connect with me HERE or via email at runliftmompod@gmail.com 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 24, 2019
BONUS: Do you have a BHAG (Big Hairy Audacious Goal)?
539

Challenge mainstream thinking on goal setting- reach high with a BHAG! 


Here’s an example of one in action, one achieved (Guinness World Record), & the KEY to success. 


Connect with me HERE or via email at runliftmompod@gmail.com 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 22, 2019
BONUS: Don’t Make these Marathon Mistakes!
499

Learn from my oops moments! 5 very common race day mistakes: 


1. Ignoring the course map 2. Making a wrong turn 3. Not looking at weather 4. Relying on race’s provided fuel 5. Failing to acknowledge the positive lessons 


Connect with me HERE or via email at runliftmompod@gmail.com 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 18, 2019
BONUS: How to Train for a Marathon after Having a Baby
467

...okay, it’s really any race. 5K? 10K? 13.1? You can use this advice. 


In this episode I reference my experience at the 2016 New Orleans marathon , Hal Higdon training plans, and share my top 3 tips (one learned the hard way after my triplet pregnancy) for mother runners. 


Connect with me HERE or via email at runliftmompod@gmail.com 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 18, 2019
BONUS: How to Become a Morning (Workout) Person
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My top 3 tips on waking up earlier: 

1. Start with Why 2. Drink Water 3. Sleep in your Workout Clothes. Pssst- my alarm has gone off at 4:30 am for the last 2 years! 

Connect with me HERE or via email at runliftmompod@gmail.com 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 17, 2019