Run Lift Mom

By Suzy Goodwin

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Description

Running, lifting, and momming...not necessarily in that order! Join Suzy Goodwin, 100 mile ultra marathoner, former Guinness World Record holder, and triplet mom, for quick bites of training advice and interviews with subject matter experts. Top 20 in category with over 200,000 downloads, this show spends time ensuring you'll save yours! Support this podcast: https://anchor.fm/runliftmom/support

Episode Date
Final episode- thank you for listening!
00:05:42

This race is finished! There are so many podcasts out there- I am humbled and flattered you chose this one in any amount.

The episode with my Hubby: https://runliftmompod.com/epi19/ (listen in Spotify on page or Google "Run Lift Mom Trey Goodwin Triplets")


Here are my top 10 episodes in a Spotify playlist: https://open.spotify.com/playlist/0ZdtIcfX1a9PS5Q6S7bzGe?si=6w6GjqDrTr-B1lCHBzKfSA 



Episodes will remain archived, so no rush- save me for your long run!

Let's stay in touch! I hang out on Instagram sometimes: https://instagram.com/runliftmom and Strava DAILY: https://www.strava.com/athletes/runliftmom

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Mar 18, 2022
Should Your First Marathon be Trail or Road? with Rachel Cox
00:19:56
Complete show notes + transcript: https://runliftmompod.com/rachel-cox/  Connect with Rachel: https://instagram.com/rachelgetoutside Let's hang: https://instagram.com/runliftmom --- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Feb 15, 2022
3 Long Run Rules for Marathon Training
00:05:26
Rather read? Show notes/transcript: https://runliftmompod.com/3-rules-for-long-runs-in-marathon-training/ --- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Feb 14, 2022
Mindset Lessons from the Chicago Marathon with Mandy Carter
00:24:48

Full transcript and show notes: https://runliftmompod.com/mandy-carter 

Connect with Mandy: https://instagram.com/themandycarter 

Drop me a line: https://runliftmompod.com/contact or https://instagram.com/runliftmom 

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jan 31, 2022
Journey to the New York City Marathon with Kelly Blavatt
00:26:51

Show notes and full transcript: https://runliftmompod.com/kelly-blavatt/ 


Top Takeaways:  

1. Running is a sport we can do in any season of life 

2. How we react to adversity is different than how we respond.  

3. Running allows Moms to model resiliency and consistency to our children. 

4. The road to a big goal (like a marathon!) begins with consistent movement. 


Visit Kelly's blog: https://inspireactivestyle.com 

Connect with Kelly on Instagram: https://instagram.com/inspire.active.style 


Episode partner: Senita Athletics https://runliftmompod.com/senita

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jan 17, 2022
Goal Setting for Moms with Carrie Jo Bradley
00:09:33

Full transcript available: https://runliftmompod.com/coachcarrie 

Quotes to remember: 

“We have infinite potential. And yet, so often we don’t use it because we want to stay safe and we let fear take us captive” 

“Sometimes it’s going to be awkward before it’s elegant and that’s okay” 

“When you take time for yourself and pursue your dreams, you’re giving everyone else in your life permission to do the same” 


Connect with Carrie: 

https://carriejobradley.com 

https://instagram.com/carriejobradley 

https://Facebook.com/carriejobradley 

thecarriejobradley@gmail.com

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jan 03, 2022
Why Do Runners Need Electrolytes?
00:05:52

Full show notes and links to products discussed here: https://runliftmompod.com/all-about-electrolytes-for-runners/


Let's Connect!

https://runliftmompod.com/blog

https://www.instagram.com/runliftmom

suzy@runliftmompod.com


Support the show: https://runliftmompod.com/partners

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Nov 05, 2021
3 Ways to Improve Your Running Mindset
00:06:26

Full show notes: https://runliftmompod.com/3-ways-to-improve-your-running-mindset/

Book recommendations:

  • How Bad Do You Want It?, Matt Fitzgerald
  • Grit, Angela Duckworth
  • Let Your Mind Run, Deena Kastor

Let's Connect!

runliftmompod.com/blog

instagram.com/runliftmom

suzy@runliftmompod.com

Support the show: runliftmompod.com/partners

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Oct 29, 2021
Holden Beach 13.1 Race Recap
00:10:42

Full show notes: https://runliftmompod.com/holden-beach-half-marathon-race-recap/  

Sleep research: Sleep deprivation impairs the human brain https://pubmed.ncbi.nlm.nih.gov/33829232/  

Sleep and the athlete: https://pubmed.ncbi.nlm.nih.gov/33144349/  

Partial sleep deprivation and metabolic response: https://pubmed.ncbi.nlm.nih.gov/33887822/  


Connect with me:  

Instagram: https://instagram.com/runliftmom  

Weekly blog: https://runliftmompod.com/blog  

https://www.speakpipe.com/runliftmom  

suzy@runliftmompod.com

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Oct 22, 2021
Treadmill Running Pros and Cons
00:07:18

Show notes: https://runliftmompod.com/is-treadmill-running-bad-for-you/ 

Shopping for a treadmill posts mentioned: 

https://runliftmompod.com/how-to-shop-for-a-treadmill/ 

https://runliftmompod.com/3-tips-for-buying-a-treadmill/ 


Let's Connect! runliftmompod.com/blog instagram.com/runliftmom suzy@runliftmompod.com 


Support the show: runliftmompod.com/partners

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Oct 08, 2021
Budgeting Tips for Runners with Colleen Thedieck of Graceful Budgets
00:17:39

Full show notes here: https://runliftmompod.com/top-budgeting-tips-for-runners/  

Check out Colleen's book: https://gracefulbudgets.com/for-love-and-money-book  

Get the free budgeting course via email: https://gracefulbudgets.ck.page/92914f248f  

What is your best savings tip for a brand new runner? I'd love to feature you on a future episode. Leave a voice message: https://www.speakpipe.com/runliftmom   

Let's Connect!  

https://runliftmompod.com/blog   

https://instagram.com/runliftmom   

suzy@runliftmompod.com  

Support the show: runliftmompod.com/partners

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Oct 01, 2021
How to Say No (including a script!)
00:06:35

https://runliftmompod.com/how-to-say-no-and-a-script-to-help/

Leave me a voicemail with your tips for saying "no": https://www.speakpipe.com/runliftmom 

Original episodes with Chris about her 100+ pound transformation to Ironman Triathlete:  

https://runliftmompod.com/epi9/  

https://runliftmompod.com/epi10/ 


Connect with me: 

suzy@runliftmompod.com 

https://instagram.com/runliftmom 

https://runliftmompod.com/blog 

https://www.pinterest.com/runliftmom 

https://www.youTube.com/runliftmom

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Sep 24, 2021
30/30 Foundation Walking Schedule for Beginner Running
00:05:12

5K Flexible Training Schedule: https://runliftmompod.com/free5k/ (30/30 walking foundation PRIOR if new to running) 

Couch to 5K: http://www.c25k.com

First Strides in person workshops for Brunsco beaches: email me suzy@runliftmompod.com

What is your best tip for a brand new runner? I'd love to feature you on a future episode. Leave a voice message: https://www.speakpipe.com/runliftmom 


Let's Connect! 

runliftmompod.com/blog 

instagram.com/runliftmom 


Support the show: 

runliftmompod.com/partners

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Sep 17, 2021
Finding Time for Mobility and Self Care for Runners with Dr. Sami Herbster
00:17:29

Episode sponsored by Aetrex. Learn about the 4 piece Plantar Fasciitis kit: https://runliftmompod.com/top-3-ways-to-fix-plantar-fasciitis-for-runners/  

Kit review ($99 intro price, save 25%): https://www.youtube.com/watch?v=VDImwigc41A


Looking for the longer version of this interview + specific routines from Dr. Sami?: https://runliftmompod.com/s2e6/  

Please note this show moves to bi-weekly moving forward. Visit the blog https://runliftmompod.com/blog or back catalog of the podcast player you're in if you want running, lifting, and momming more frequently! 

Connect with me: 

suzy@runliftmompod.com 

https://instagram.com/runliftmom

https://runliftmompod.com/blog 

https://www.pinterest.com/runliftmom 

https://www.youTube.com/runliftmom

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Sep 07, 2021
Why Cross Training is Important for Runners with Melissa Kendter
00:12:43

Full show notes: https://runliftmompod.com/why-cross-training-is-important-for-runners/  


Big takeaways: 

1. cross training is an investment in running performance

2. simple is best 

3. something is better than nothing 


Connect with Melissa:

https://www.melissakendter.com/

https://www.instagram.com/melissa_kendter/  

https://toneandsculpt.app/  


Support the show: 

Aloette: aloette.com/runliftmom (use code RLM for 15% off anything!)  

Plans (1:1 personalized coming in 2022!): runliftmompod.com/product/training-plan/  

Red H: https://redhnutrition.com/athlete/RunLiftMom/ (use RUNLIFTMOM for 15% off)  

Factor: runliftmompod.com/factor 

Crowd Cow: runliftmompod.com/cow use 30OFFCROWDCOW for $30 off your first box

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Aug 30, 2021
Minimum Effective Dose Race Training
00:17:11
Full show notes: https://runliftmompod.com/med/  Crowd Cow: https://runliftmompod.com/cow use 30OFFCROWDCOW for $30 off your first box Other show partners: https://redhnutrition.com/athlete/RunLiftMom/ (use code RLM for 15% off anything!) runliftmompod.com/factor runliftmompod.com/instacart runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365 leggings & Austyn running shorts!) https://aloette.com/runliftmom (use RLM for 15% off anything or get 25% off lifetime) Connect with me: suzy@runliftmompod.com instagram.com/runwithsuzy runliftmompod.com/blog pinterest.com/runliftmom YouTube.com/runliftmom --- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Aug 23, 2021
Safety Tips for Solo Runners
00:07:10
Run 3.4 for Eliza & meet others honoring her memory: https://m.facebook.com/groups/1122564718685909/ Show notes available here: https://runliftmompod.com/how-to-be-safe-while-running-solo/  Crowd Cow: https://runliftmompod.com/cow use 30OFFCROWDCOW for $30 off your first box Other show partners: https://runwithsuzy.com/senita-athletics/ (use RLM for 15% off) --- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Aug 16, 2021
Proper Breathing for Running and Lifting
00:19:57
Full show notes: https://runliftmompod.com/how-to-breathe-while-running-and-lifting/ Time based notes: 2:00 who are you? 3:00 how do you treat chronic pain & injury with breathing? 4:30 on different breathing styles 6:00 the diaphragm's role in sport 8:00 example of outcomes with volleyball player who ran in off season 10:00 diaphragm is more than just a 'breathing' muscle 12:30 breathing patterns paired incorrectly with activity or sport of choice can lead to chronic injury. 14:30 Ryan Hall's transformation from Olympian runner to weightlifter 16:00 how the abdominal muscles are so much more than just trophy muscles to display and how breathing technique 18:00 body positioning can be a powerful tool help reduce stress and anxiety Exercise video referenced in show: https://www.instagram.com/p/CDmGFhjAzwq/ Crowd Cow: https://runliftmompod.com/cow use 30OFFCROWDCOW for $30 off your first box Other partners: https://redhnutrition.com/athlete/RunLiftMom/ (use RUNLIFTMOM to save 20%) aloette.com/runliftmom (use code RLM for 15% off anything!) runliftmompod.com/product/training-plan/ runliftmompod.com/factor runliftmompod.com/instacart runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365 for leggings and Austyn shorts!) --- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Aug 09, 2021
Letting Kids Fail as a Parenting Strategy with Sonja Montiel
00:16:25

Rather read? Full transcript available runliftmompod.com/epi190 

Big Takeaways:  1) Fitness is a family culture - you build rituals and traditions around it.  

2) Fitness must be diversified with togetherness and being alone - there are benefits engaging with both when it comes to "self awareness through self care" and balancing togetherness. (e.g. identity)  

3) For the Montiel Family, fitness MUST be fun!  We rely on our sense of humor to get through the tougher challenges. 

Check out Sonja at collegeconfidence.net 

https://www.facebook.com/collegeconfidentparents/  

https://www.linkedin.com/in/sonjamontiel/  

https://www.instagram.com/collegeconfidencewithsonja/  

https://www.instagram.com/sonjamotivatesteens/ 


Support the show: 

https://aloette.com/runliftmom (spend $50 in August 2021, get free training schedule of choice {$30 value}) 

https://redhnutrition.com/athlete/RunLiftMom/ (use RUNLIFTMOM for 15% off) 

runliftmompod.com/factor 

runliftmompod.com/instacart 

runliftmompod.com/fabletics (2 for $24 intro deal, get 2 of the Austyn run shorts- SWOON!)

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Aug 02, 2021
Prioritizing Fitness in Motherhood, Becoming a Morning Person, & Stroller Running
00:34:10

Original episode, Bomb Mom podcast with Melissa Vogel: https://melissavogelfitness.com/2021/07/12/episode75/ 


Support the show:

Connect with me:

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jul 26, 2021
How to be Zen in a Crisis with Samantha Gordon
00:12:02

"Get Zen now. Your life depends on it." – Samantha Gordon


Samantha Gordon ( instagram.com/sambaezen/ ) is a self-help author, yogi certified life coach, yoga teacher and meditation leader Samantha has practiced yoga for 17+ years and teaches self-empowerment, resilience and meditation. 

Her book and journal, “How to be Zen in a Crisis”, can be found on the Amazon bestseller list and FREE in Kindle: https://amzn.to/3BlN8ei  

It's annual BOGO time at Aloette: aloette.com/runliftmom 

You can mix and match, so if you are new to this brand try my favorite similarly priced pairs: 

Restorative Enzyme Peel $42.95 + Set n' Shield (natural deodorant- safe for kids, too!) $21.25 @ 50% 

Peel: https://www.aloette.com/productdetail/8045971BUN/?u=runliftmom 

S+S: https://www.aloette.com/productdetail/8048192BUN/?u=runliftmom  

Leaf Relief CBD aloe gel $28 + Nutri Hydrating mist $12.75 @ 50% 

LR: https://www.aloette.com/productdetail/8084060BUN/?u=runliftmom  

Mist: https://www.aloette.com/productdetail/8040706BUN/?u=runliftmom

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jul 19, 2021
Long Term Weight Management Strategy for Runners with Dr. Nick Fuller
00:27:36

Full show notes: runliftmompod.com/fuller/

intervalweightloss.com

instagram.com/intervalweightloss/

>>> <<<


This episode is made possible by: 

InfiniLean infinileanbelts.com 

your support of my partners: runliftmompod.com/partners (note Aloette is having BOGO from 7/12-7/31 aloette.com/runliftmom )


>>> <<<


Connect with me on social instagram.com/runwithsuzy 

Send me a voicemail with a pressing thought or question: https://www.speakpipe.com/runliftmom

Send me a love letter suzy@runliftmompod.com

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jul 12, 2021
How Community Keeps You Accountable with InfiniLean Creator Jen Landry
00:17:19

Full show notes & photo/video of the belts: runliftmompod.com/infinilean/

Check out InfiniLean at: infinileanbelts.com and use code KEEPITUP for $5 off

Connect with Jen: instagram.com/infinilean

  • 2:00 why Jen created the InfiniLean belt
  • 3:00 how Jen went from Freshman 40 pound gain to 9round Trainer
  • 4:30 importance of confidence in a fitness environment
  • 5:30 in person fitness energy and accountability
  • 6:30 how professional and education community aided product to market
  • 7:30 community in entrepreneur journey, parallel to fitness
  • 8:00 how a photo flipped the switch for Jen's weight loss motivation
  • 10:00 ideas for getting started: no equipment, get outside, find accountability
  • 12:00 "just get started!"
  • 14:00 give yourself grace on your fitness journey
  • 16:00 where to find Jen>>> <<<

This episode is made possible by your support of my partners: runliftmompod.com/partners

>>> CONNECT <<<

Here's where I hang: instagram.com/runwithsuzy 

Send me a love letter suzy@runliftmompod.com

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jul 05, 2021
Q&A: Peloton 26.2 plan, fueling for ultra marathon, pacing, lifting, GRIT workouts
00:31:12

Sponsored by: https://infinileanbelts.com 


Notes can be found here: https://runliftmompod.com/qa-peloton-marathon-schedule-fueling-for-ultras-and-more/ 


Submit questions for the next Q&A to suzy@runliftmompod.com

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jun 28, 2021
S3E55: 10 Things You Need to Know for the Goggins Challenge
00:21:26

Full show notes available at https://runliftmompod.com/goggins/


Strava run club (rewards & updates for Fall Goggins Challenge): https://www.strava.com/clubs/runliftmom 


Connect with me: instagram.com/runwithsuzy or email me to sponsor the show's first virtual fitness event suzy@runliftmompod.com 


Support the show: 


aloette.com/runliftmom (use code RLM for 15% off anything) 


runliftmompod.com/factor  Save $40 off first week (was $30) with FIRSTFACTOR90 


runliftmompod.com/instacart  


runliftmompod.com/fabletics (new! Get the Motion365 blend for performance!)



--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jun 21, 2021
S3E54: Women Are Not Small Men with Dr. Stacy Sims
00:20:50
Full show notes available at runliftmompod.com/epi183  Connect with Dr Sims: drstacysims.com  instagram.com/drstacysims Wild AI app to track menstrual cycles & performance: https://wild.ai  Online courses by Dr. Sims: drstacysims.com/courses Connect with me: instagram.com/runwithsuzy or email me to sponsor the show's first virtual fitness event suzy@runliftmompod.com  Support the show:  aloette.com/runliftmom (save 15% with code RLM)    runliftmompod.com/factor  Save $40 off first week (was $30) with FIRSTFACTOR90  runliftmompod.com/instacart   runliftmompod.com/fabletics (new! Get the Motion365 blend for performance!) --- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jun 14, 2021
S3E53: Weight Training for Runners with Brodie Sharpe of The Run Smarter Series
00:20:01

Full show notes available at runliftmompod.com/epi182 

Connect with Brodie:  

  • runsmarter.online 
  • app.runsmarter.online/audio 
  • instagram.com/runsmarterseries 

New! Strava Run Club for listeners of Run Lift Mom (get podcast partner freebies, general love & shout outs!): https://www.strava.com/clubs/runliftmom

Support the show:    

  • aloette.com/runliftmom (HUGE sale going on now- link to specifics below)
  • runliftmompod.com/factor  
  • runliftmompod.com/instacart 
  • runliftmompod.com/fabletics (new! Get the Motion365 blend for performance!)


https://runliftmompod.com/what-is-on-discount-or-sale-at-aloette-right-now/ 

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jun 07, 2021
S3E52: Invest in Yourself with Melissa Vogel
00:16:49

Full show notes (including timestamps) here: runliftmompod.com/epi181/ 

Connect with Melissa:  

  • instagram.com/itsmelissavogel 
  • melissavogelfitness.com 


Support the show:  

  • runliftmompod.com/partners 
  • aloette.com/runliftmom (use code RLM for 15% off anything!) 
  • runliftmompod.com/factor 
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)


Connect with me: 

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom


--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jun 01, 2021
S3E51: Lara MacGregor of A Hopeful Life and Hope Scarves {update on Stage 4 breast cancer}
00:28:02

Lara has stage 4 breast cancer and her health continues to decline. When we originally recorded this interview in late 2019, she was stable but knew what is happening right now- cancer progression, treatments, clinical trials, more progression- would unfold someday. 

No ads or "buy XYZ" today. I'm asking outright that you join me supporting Hope Scarves while Lara, a Sister in Christ, is with us on this side of Glory and can feel your love and support. https://hopescarves.org

If you want to go straight to her podcast and skip this one, I'm cool with that: https://podcasts.apple.com/us/podcast/a-hopeful-life-with-lara-macgregor/id1496714025

  • Blog/video with Lara's story: myhopefullife.org
  • Latest blog post about dying of stage 4 breast cancer: laramacgregor.com/blog/the-pea-and-the-bowling-ball
  • The Courage to Suffer: laramacgregor.com/blog/do-i-have-the-courage-to-suffer & accompanying podcast episode https://podcasts.apple.com/us/podcast/16-courage-to-suffer-daryl-van-tongeren-sara-showalter/id1496714025?i=1000521143859
  • Real talk about metastatic breast cancer: https://podcasts.apple.com/us/podcast/11-real-talk-about-metastatic-breast-cancer-beth-fairchild/id1496714025?i=1000506509117
  • Lara's personal story: https://podcasts.apple.com/us/podcast/prologue-you-have-cancer/id1496714025?i=1000463856599
  • How one scarf led to movement: https://podcasts.apple.com/us/podcast/prologue-turning-heartbreak-into-hope/id1496714025?i=1000463856600
  • Connect on IG: instagram.com/lara_macgregor/
  • Original full RLM episode can be found here: https://runliftmompod.com/epi51/ 

Time based show notesL

  • 3:00 breast cancer diagnosis 
  • 6:00 beginning chemotherapy during pregnancy 
  • 7:30 the best gift ever 
  • 10:00 how the pregnancy both revealed the cancer & saved Lara’s life 
  • 13:00 passing the scarves on to another woman facing cancer 
  • 14:00 on hair and the role of a scarf in treatment 
  • 17:00 strength in scarves as vehicles for personal stories 
  • 20:00 Hope Scarves origin story 
  • 21:00 personal request and gift scarves 
  • 23:45 what is metastatic breast cancer?
  • 25:00 changing the message to living life over cancer

Support the show:

  • runliftmompod.com/partners
  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
May 28, 2021
S3E50: How to Handle Pelvic Pain with Dawn Joseph of Simply Core Fit
00:28:14

Full show notes: https://runliftmompod.com/how-to-handle-pelvic-pain-and-incontinence 


 Connect with Dawn: 

  • simplycorefit.com
  • instagram.com/simplycorefit

Support the show:

  • runliftmompod.com/partners
  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
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May 24, 2021
S3E49: Why I Did Murph Every Monday for 24 Weeks
00:10:44

https://runliftmompod.com/why-i-did-murph-every-monday-for-24-weeks/

This show is made possible by your support of my partners:

  • https://runliftmompod.com/partners/
  • runliftmompod.com/factor (multiple discount codes found here)
  • aloette.com/runliftmom (use RLM for 15% off anything!)
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Hang with me:

  • runliftmompod/blog
  • instagram.com/runwithsuzy
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May 23, 2021
S3E48: Mommy Masterclass- Goal Setting
00:18:43

This is a collage episode of moments from the last 3 seasons about goal setting. Here are the full episodes from each of the guests:

This show is possible with partners:

  • runliftmompod.com/factor (Save $90 off your first 3 weeks with NEWTOFACTOR90)
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  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
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  • YouTube.com/runliftmom
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May 16, 2021
S3E47: Rising From the Ashes with Feenix Apparel CEO Brooke Trogdon
00:27:04

Full show notes: https://runliftmompod.com/rising-from-the-ashes-with-feenix-apparel-ceo-brooke-trogdon/ 

Connect with Brooke: 

  • instagram.com/feenixapparel 
  • instagram.com/brooketrogdon 
  • feenixbrands.com (use SUZY10 for 10% off) 


This show is possible with partners:

  • runliftmompod.com/factor (Save $90 off your first 3 weeks with NEWTOFACTOR90)
  • runliftmompod.com/partners
  • aloette.com/runliftmom (use code RLM for 15% off anything!)
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Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
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May 10, 2021
S3E46: Myrtle Beach Marathon Recap
00:16:24

Written recap & photos: https://runliftmompod.com/2021-myrtle-beach-marathon-race-recap/

Connect with me on social:

  • https://www.facebook.com/runliftmompod
  • https://www.instagram.com/runwithsuzy
  • https://www.pinterest.com/runliftmom

This show is possible with partners:

  • runliftmompod.com/factor (Save $90 off your first 3 weeks with NEWTOFACTOR90)
  • runliftmompod.com/partners
  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Email me at suzy@runliftmompod.com

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May 05, 2021
S3E45: Community Fitness & Gym Shyness with Wendy Kleinke
00:14:38

Complete show notes: https://runliftmompod.com/why-is-community-important-in-fitness/

  • Wendy's Facebook community for fitness professionals: https://www.facebook.com/groups/liftedcommunity/
  • Wendy on Instagram: https://www.instagram.com/fitnesssolutionswithwendy/ 

This show is possible with partners:

  • runliftmompod.com/factor (Save $90 off your first 3 weeks with NEWTOFACTOR90)
  • runliftmompod.com/partners
  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
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  • YouTube.com/runliftmom
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May 03, 2021
S3E44: Be Your Own Health Advocate with Shanna Zaharris of At The Core
00:12:29

Full show notes: runliftmompod.com/why-is-it-important-to-be-your-own-best-health-advocate/

Connect with Shana here: http://shannazaharis.com

Freebies and Facebook group: https://linktr.ee/shanna.zaharis 

This show is possible with partners:

  • runliftmompod.com/factor (Save $90 off your first 3 weeks with NEWTOFACTOR90)
  • runliftmompod.com/partners
  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom


--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Apr 26, 2021
S3E43: What is Aloette Leaf Relief CBD Infused Aloe Gel?
00:13:19

Osteoporosis research: https://www.biotrack.com/cbd-and-bone-fracture-healing-the-best-data-published-for-medical-marijuana-in-fifty-years/  

Learn about Leaf Relief (video): https://youtu.be/ClSZ235CYq0  

Buy Leaf Relief: https://www.aloette.com/productdetail/leaf-relief?u=runliftmom 

NOTE: military members should not use CBD products, even ones like this free of THC. Don't be stupid. Wait until you're retired or out of the service (willingly).  

Original CBD episode with Huntsboro Hemp Co's Ginna Van Zandt: https://runliftmompod.com/epi43/


This show is possible with partners:

  • runliftmompod.com/factor (Save $90 off your first 3 weeks with NEWTOFACTOR90)
  • runliftmompod.com/partners
  • aloette.com/runliftmom (use code RLM for 15% off anything!)
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  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
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  • YouTube.com/runliftmom
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Apr 20, 2021
S3E42: Mother’s Day Gift Guide for Runners
00:16:20

Complete show notes & freebies: https://runliftmompod.com/the-complete-run-lift-mom-runners-gift-guide-2021/

This show is possible with partners:

  • runliftmompod.com/factor (Save $90 off your first 3 weeks with NEWTOFACTOR90)
  • runliftmompod.com/partners
  • aloette.com/runliftmom (use code RLM for 15% off anything!)
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Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
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Apr 19, 2021
S3E41: Overcoming Self-Limiting Beliefs with Rida Bakhsh
00:19:24

Full show notes: runliftmompod.com/overcoming-self-limiting-beliefs/

Time based markers: 

1:15 how Rida got into coaching high achieving women 3:00 victim mentality and loss of balance 4:00 personal example of mindset trap 6:00 self awareness and affect on reactions 6:50 reframing limiting beliefs with positive affirmations 8:00 empowering other women as a practice of habit 10:30 put your metaphorical mask on first so you can tend to others 12:20 finding peace with saying no 13:00 setting healthy boundaries 14:40 where to find Rida 

Connect with Rida: iwasthatgirl.com

Learn more about Rida & book a call: www.ridabakhsh.com/about/

Get your half marathon schedule free: https://runliftmompod.com/product/training-plan/ (select half marathon- no charge through April 30, 2021)

Try enzyme peel: runliftmompod.com/peel

Use your listener discount to buy Aloette: aloette.com/runliftmom

This show is possible with partners:

  • runliftmompod.com/factor (Save $90 off your first 3 weeks with NEWTOFACTOR90)
  • runliftmompod.com/partners
  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Apr 12, 2021
S3E40: What is a Reverse Taper in Running?
00:14:42

Full show notes: runliftmompod.com/what-is-a-reverse-taper-in-running/

Get your half marathon schedule free: https://runliftmompod.com/product/training-plan/ (select half marathon- no charge through April 30, 2021)

Mary's episode about running community: runliftmompod.com/epi6/

Try enzyme peel: runliftmompod.com/peel

Use your listener discount to buy Aloette: aloette.com/runliftmom


This show is possible with partners:

  • runliftmompod.com/factor (Save $90 off your first 3 weeks with NEWTOFACTOR90)
  • runliftmompod.com/partners
  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Apr 05, 2021
S3E39: Don’t Make April’s Fools Jokes About Fertility
00:26:59

This is re-released with permission from NYMP. Original episode: https://notyourmotherspodcast.co/suzy-goodwin/

CONNECT WITH ME: 

Remember, there’s an Aloette listener discount in this episode! Go to runliftmompod.com/aloette to use it!

This show is possible with partners:

  • runliftmompod.com/factor (Save $90 off your first 3 weeks with NEWTOFACTOR90)
  • runliftmompod.com/partners
  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Mar 30, 2021
S3E38: Losing 100 pounds & Becoming a Runner with Jenn Espinoza-Gosami
00:21:21

Show notes: https://runliftmompod.com/passing-down-healthy-habits-to-the-next-generation/ 

CONNECT WITH JENN: 

  • facebook.com/bweightless 
  • instagram.com/jennspingo 

Remember, there’s an Aloette listener discount in this episode! 

This show is possible with partners:

  • runliftmompod.com/factor (Save $90 off your first 3 weeks with NEWTOFACTOR90)
  • runliftmompod.com/partners
  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Mar 29, 2021
S3E37: Loving your Body with Ramona Galey
00:16:02

Detailed show notes here: runliftmompod.com/why-its-important-to-love-your-body

Get enzyme peel sample: runliftmompod.com/peel


runliftmompod.com/partners

This show is possible with partners:

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Mar 22, 2021
S3E36: Making the Best of Your Bathroom with Room Reset
00:21:46

Detailed notes: runliftmompod.com/making-the-best-of-your-bathroom/

Get the FREE workbook: runliftmompod.com/roomreset

Connect with Julie and Jess: roomreset.net

Time based notes:

  • 2:00 Why is the bathroom a good place to start home organization efforts?
  • 3:30 What are the biggest problems you see with Moms? 
  • 4:30 What behaviors do we have that lead to cluttered spaces?
  • 7:00 Why Moms need a system!
  • 10:30 Room Reset system (asses, purge, consolidate and sort, store) 
  • 13:00 Minimizing guilt when we throw things away
  • 15:00 Favorite Storage options at each budget
  • 17:30 Where can we find Room Reset on social?

Don't forget to download that workbook: runliftmompod.com/reset


This show is possible with partners:

Connect with me:

  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom

Listeners: I am not going to be formally representing ZYIA Active moving forward. It's been a great ride & I appreciate the many of you who support this show with your purchases. Email me suzy@runliftmompod.com if you would like a referral to a rep in your area!

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Mar 15, 2021
S3E35: Thriving in the Postpartum Period with Dara Whitaker of The Sleep Sessions
00:16:09

Full notes: https://runliftmompod.com/how-to-thrive-in-the-postpartum-period/

Time based notes: 2:00 background 33:00 why it's important to share women’s personal stories 4:30 planning for the postpartum period, which often gets overlooked 6:00 helping moms (and dads) feel less lost, helpless, and alone 7:30 physical recovery, breastfeeding and feelings of inadequacy 8:10 sleep, feeding, physical recovery, mental health, and more.sharing our personal story with other moms without coming off like a me monster 10:00 postpartum thrive guide and where to find Dara online

Connect with Dara: https://thesleepsessions.co/ 

Aloette product of the week: runliftmompod.com/4-ways-to-use-aloette-set-shield/ 


This show is possible with partners:

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
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Mar 09, 2021
S3E34: Daylight Savings Time Sleep Strategies for Moms
00:15:20

Full notes: https://runliftmompod.com/spring-sleep-strategies-for-new-moms/

Time based notes: Irish twins (2:20), daylight saving time (4:00), splitting the difference for infants 5:30), toddler specific nap considerations (7:30), value of being flexible (9:50). She also discusses an approach for an infant napping frequently (11:30) and what adults can do to improve sleep (13:00).

Aloette product of the week: runliftmompod.com/does-aloette-beauty-sleep-help-rosacea/ (use RLM for 15% off) 

Let's connect:

runliftmompod.com/

This show is possible with partners:

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Mar 08, 2021
S3E33: Skincare for Runners with Ryan Christopher of Astral Brands
00:20:25

Full show notes: runliftmompod.com/the-ultimate-guide-to-skincare-for-runners/

Check out Ryan's blog: beautybyryan.com

Aloette product of the week: www.aloette.com/productdetail/8045971?u=runliftmom (your listener discount is in this episode!)

Let's connect:

Support podcast partners & get great discounts on stuff you need: runliftmompod.com/partners

Discover my other podcast for entrepreneurs: servethensell.com

runliftmompod.com/partners

This show is possible with partners:

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Mar 01, 2021
S3E32: How to Safely Return to Exercise after Baby with Lisa Westhorpe, MS, Postpartum Corrective Exercise Specialist
00:16:38

Full show notes here: https://runliftmompod.com/how-to-safely-return-to-exercise-after-baby/ 

Other postpartum fitness episodes: 

runliftmompod.com/epi17

runliftmompod.com/epi48

runliftmompod.com/epi54

runliftmompod.com/prenatal-postpartum-fitness-with-carolina-stone-of-street-parking/

Connect with Lisa:

FB: facebook.com/nurtureOT 

IG: instagram.com/nurture.OT


Aloette product of the week: 

runliftmompod.com/aloette-restorative-enzyme-peel-exfoliating-gel/ 

peelsample.com to request a free sample!


runliftmompod.com/partners

This show is possible with partners:

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Feb 22, 2021
S3E31: Tips for Running at Night or Early Morning
00:12:03

Full show notes: runliftmompod.com/dark/ 

Let's connect:

Support podcast partners & get great discounts on stuff you need: runliftmompod.com/partners

Discover my other podcast for entrepreneurs: servethensell.com

runliftmompod.com/partners

This show is possible with partners:

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Feb 15, 2021
S3E30: Fueling for a Busy Lifestyle with Heather Campbell, MS, RD of Glory Nutrition
00:22:30

Full show notes: runliftmompod.com/how-to-take-pleasure-in-fueling-for-a-busy-lifestyle/ 

You can visit the new Glory Nutrition website glory-nutrition.com or connect with Heather on Instagram instagram.com/glory.nutrition  

Get the Aloette enzyme peel sample : peelsample.com

Super Flexy (use RUNLIFTMOM for 20% off): https://redhnutrition.com/product/super-flexy-joint-tissue-support/athlete/RunLiftMom/?campaign=SuperFlexy

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Feb 08, 2021
S3E29: NC Fat A-- 50K Recap
00:12:30

This is just a quick audio journal for the race, y'all. There aren't show notes- you can go to https://www.instagram.com/p/CKt8jXXgsvM/?utm_medium=copy_link & see photos of the race, including the Fireball shot that may have led me to disaster! 

Are you a runner? Get a free enzyme peel sample for your feet: https://runliftmompod.com/peel/

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Feb 04, 2021
S3E28: Knowing your Worth with Coby Nathanson of A Nourished Mom
00:25:29

Full show notes: runliftmompod.com/knowing-your-self-worth/

Connect with Coby:campsite.bio/anourishedmom

Hang with her on social: instagram.com/anourishedmom


Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Feb 01, 2021
S3E27: Tips for Purchasing a Treadmill
00:16:00

This episode is sponsored by Premium Jane: premiumjane.com use code RUNLIFTMOM for 20% off any purchase 


Full Show Notes: runliftmompod.com/top-tips-for-purchasing-a-treadmill/

  • Get a free Aloette enzyme peel sample: peelsample.com 
  • Discover my other podcast for entrepreneurs: servethensell.com

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jan 25, 2021
S3E26: How to Involve Your Kids in Running
00:19:53

Show notes: runliftmompod.com/how-to-involve-your-kids-in-running/

Mary's full episode: runliftmompod.com/epi6

Get an Aloette enzyme peel sample FREE: peelsample.com

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jan 18, 2021
S3E25: 5 considerations for choosing your next 5K race
00:12:20

https://runliftmompod.com/5-considerations-for-choosing-your-next-5k-race/ 

Get an Aloette enzyme peel sample: peelsample.com 


Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
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  • YouTube.com/runliftmom
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Jan 11, 2021
S3E24: 3 Reasons Why You Should Run a 5K
00:10:26

Full show notes: runliftmompod.com/3-reasons-why-you-should-run-a-5k-in-2021/  

Get an Aloette enzyme peel sample: peelsample.com 


Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
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Connect with me:

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  • YouTube.com/runliftmom
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Jan 04, 2021
S3E23: Train for a 5K in a Busy Season of Life
00:06:35

Get your schedule template free at runliftmompod.com/5K 


Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
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Connect with me:

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Dec 28, 2020
S3E22: Why You Need a BHAG with Ashley St Germain
00:21:14

Ashley is currently the only women to rollerblade across Canada (10,000km or 6,200 miles from NFLD to BC).

Full show notes here: https://runliftmompod.com/why-do-you-need-a-big-hairy-audacious-goal/

Connect with Ashley: 

ashleystgermain.ca/

instagram.com/highfive.to.happiness

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
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  • suzy@runliftmompod.com
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  • runliftmompod.com/blog
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  • YouTube.com/runliftmom


--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Dec 21, 2020
S3E21: What Can Runners Learn from The Standard Film? with Emily McCarthy
00:21:45

Full show notes here: https://runliftmompod.com/what-can-runners-learn-from-the-standard-goruck-documentary/ 

Learn about GORUCK as a brand in Emily's first Run Lift Mom interview: runliftmompod.com/s2e1/

Watch The Standard movie: 

Amazon, free for Prime members: amazon.com/Standard-Jason-McCarthy/dp/B08FQQ2M26 

iTunes: apple.co/31c2wdr Official website: thestandardfilm.com/

Connect with GORUCK: 

Website: goruck.com 

Instagram: instagram.com/goruck 

Facebook: facenbook.com/goruck 


Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
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Connect with me:

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  • YouTube.com/runliftmom
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Dec 14, 2020
S3E20: 2020 Nutcracker Endurance Run 12 Hour Recap
00:12:30

It's shorter than you're expecting but it was pretty straightforward: 12 hours of putting in work on a great day to run! 


Full show notes here: https://runliftmompod.com/2020-nutcracker-endurance-run-12-hour/ 

Last year's event: https://runliftmompod.com/nutcracker12/


RSVP for next year here: https://www.facebook.com/events/406646770383603

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
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Connect with me:

  • suzy@runliftmompod.com
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  • runliftmompod.com/blog
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  • YouTube.com/runliftmom
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Dec 13, 2020
S3E19:Holiday Gift Guide for Runners
00:17:22

Full show notes here: https://runliftmompod.com/the-complete-run-lift-mom-runners-gift-guide/ 

Gifts mentioned: 

  • Freetrain V1: freetrain.com
  • Tread & Butter: https://treadandbutter.com/ (use code RUNLIFTMOMPOD10 for 10% off) 
  • Goodr Blue Blockers: goodr.com/pages/blue-blockers , Goodr sunglasses: goodr.com
  • Ellie Active Subscription Box: ellie.com (use code HOTCOCO to save 25% off your first box) 
  • Erin Condren: shareasale.com/r.cfm?b=1363053&u=2551517&m=71368&urllink=&afftrack= (affiliate link)
  • Vapor Soothers nasal clips: https://www.vaporsoothers.com/
  • Magic Spoon cereal: https://magicspoon.com/?rfsn=4711020.62c4f7 (affiliate link)
  • Red H Super Flexy: https://redhnutrition.com/product/super-flexy-joint-tissue-support/athlete/RunLiftMom/?campaign=SuperFlexy affiliate link)
  • Audible trial: audible trial.com/runliftmom (affiliate link)
  • Flexible Training System:  runliftmompod.com/product/training-plan/

Let's connect:

Support podcast partners & get great discounts on stuff you need: runliftmompod.com/partners

Get a free training calendar: runwithsuzy.com

Discover my other podcast for entrepreneurs: servethensell.com

Get new releases by text: newreleasewednesday.com


Connect with me on social: 

Instagram: instagram.com/runliftmompod

Facebook: facebook.com/runliftmompod

YouTube: youtube.com/runliftmom

Pinterest: pinterest.com/runliftmom

Twitter: twitter.com/runliftmom

Want to work together? 

Podcast consulting openings in Feb 2021. Schedule a discovery call runliftmompod.com/contact 

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Dec 07, 2020
S3E18: Guide to Basic Wine Knowledge with Jaco Vienings
00:15:00

Full notes at: https://runliftmompod.com/ultimate-guide-to-basic-wine-knowledge-for-mother-runners/

The Vino app: vino.com 

Take a FREE virtual wine tasing course from Jaco at grapeunknown.com 

Learn more about wine on Grape Escape TV: grapeunknown.com/tgetv/

Timed notes:

2:00 Who is Jaco? How did he get involved in winemaking and education 4:00 moving to the US, getting involved in industry, meeting his wife 6:00 basics of shopping for wine eat the grocery store 5:30 preservatives, sulfites, and fillers in wine 7:00 how to determine a greta wine by looking at the label 8:30 where is the wine from? 9:30 Vino app to help with shopping 11:00 settling the "aging wine" debate 12:00 storing your wine at home- dos and don'ts 13:00 get a free wine tasting class!

About the guest: 

Jaco Vienings is an oenologist & viticulturist. Making wine across the world, meeting unique wine personalities on the grape escape TV, and starting Hartlam winery, has allowed Jaco the privilege to gain invaluable experience. As the founder of Grape Unknown (virtual wine tastings club & online wine education) his mission is to make wine more accessible and enjoyable to understand.

  • instagram.com/GrapeUnknown 
  • twitter.com/GrapeEscapeTV 
  • facebook.com/GrapeUnknown 
  • pinterest.com/GrapeUnknown

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
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Connect with me:

  • suzy@runliftmompod.com
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  • runliftmompod.com/blog
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  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Nov 30, 2020
S3E17: What is the point of the Enneagram test? with Jackie Coban, Table for 9 Coaching
00:18:04

Full epsiode notes at: https://runliftmompod.com/tablefor9 

New run coaching membership: Patreon.com/runliftmom

Connect with Jackie on social: 

instagram.com/tablefor9coaching 

Get 20% off an enneagram typing session by mentioning this episode: tablefor9coaching.com 

Takeaways:  Know you’re number to understand your feelings & behavior. There is a difference between being a victim of something VS victim mentality - own your story and reality, but get up from it after proper healing and be your own role model and hero! 


Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
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Connect with me:

  • suzy@runliftmompod.com
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  • runliftmompod.com/blog
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  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Nov 25, 2020
S3E16: Becoming Ultramarathoners with Jennifer McMahon and Kara Wilson of Road to 50 Miles
00:24:47

Full show notes here: https://runliftmompod.com/can-you-run-a-50-mile-ultra-without-training/

Watch the movie: https://vimeo.com/ondemand/roadto50miles/443922435

Road to 50 Miles website: roadto50miles.wordpress.com

Connect on IG: instagram.com/roadto50miles/

Time based notes:

2:00 how did Jen find running? 4:00 how did Kara beg8in running? 5:30 defining ultramarathon 6:00 Why AR50 8:30 on aid stations and camaraderie on course 11:00 friend and family support 13:45 importance of training for the terrain 15:30 trail versus road running 17:30 cut offs, feat of looming DNF 19:00 friendship after training for 50 miles 22:00 where to find the movie

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
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Nov 18, 2020
S3E15: Flexible Training Approach for Busy People
00:18:19

For full notes, go to https://runliftmompod.com/med

If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts? It takes less than 60 seconds, and it really makes a difference in helping to convince hard-to-get guests. I also love reading the reviews!

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom


--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Nov 11, 2020
S3E14: Powerlifting, Competition, and Honoring your Health with Kelly Wilson of FitFizz
00:21:26

Connect with Kelly Wilson at fitfizzstudio.com/podcast or on social instagram.com/fitfizz/

For full notes and episode blogs, go to https://runliftmompod.com/how-to-honor-your-health-as-a-competitive-powerlifter/

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • runliftmompod.com/factor
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  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
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  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Nov 04, 2020
S3E13: About that Guinness World Record
00:23:14

Full show notes here: https://runliftmompod.com/10-tips-for-setting-a-guinness-world-record/ 

Infertility and NICU experience episode: https://podcasts.apple.com/us/podcast/run-lift-mom/id1449983613?i=1000434124756 

Episode with Ann Marie Cody, current 26.2 triplet stroller record holder: https://podcasts.apple.com/us/podcast/run-lift-mom/id1449983613?i=1000441376931 

Episode with Quad Stroller mother runners: https://podcasts.apple.com/us/podcast/run-lift-mom/id1449983613?i=1000430789168 

For full notes and episode blogs, go to runliftmompod.com/podcast   

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Oct 31, 2020
S3E12: How to Take Pictures of Your Kids with Emily Supiot of Cozy Clicks
00:20:24

Full show notes here: https://runliftmompod.com/how-to-take-pictures-of-your-kids-with-your-phone/ 


  • check out Emily’s IG: Instagram.com/cozyclicks
  • SHOW NOTES: Basic tips to start getting better photos of your kids (even if you don't have a "fancy" camera and just a camera phone!) Notes: How Emily got into photography education (3:00) what her kids think of her entrepreneurial efforts (4:15) how to get professional looking pictures with a camera phone (8:30) working with natural light (9:00) and techniques for avoiding shadows (11:00) cleaning your gear (13:00) online printing for display (14:15) unchecking auto correct for lab prints (15:15) Stay Focused podcast for learning more camera techniques (16:30) 
  • Connect:  The Cozy Clicks Photography Bootcamp is a free, 45 minute online workshop to help you better understand your DSLR camera, get great focus in your pictures and understand ways to get creative compositions so your pictures don't just look snap- shotty: https://www.cozyclicks.com/bootcamp 

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Oct 28, 2020
S3E11: Honoring Your Running Schedule as a Busy Mom with Amy Glenn
00:19:01

Full notes here: https://runliftmompod.com/how-to-honor-your-running-schedule-as-a-busy-mom/

Show notes: 

How Amy found running in her 30s (2:00) how the running community brought her in and races came second (4:30) staying consistent in a chaotic season of life (6:30) virtual racing (7:15) Making the time sacred and ensuring your family is on board and understands you can serve them better when you’ve run (9:00) Finding a time in the day you can honor (11:30) Habit stacking and replacing (13:00) rapid fire (14:30) zyia rapid fire

Connect with Amy: https://instagram.com/actively.amyglenn on IG, https://www.facebook.com/groups/amyglennzyiaactive on Facebook (private group) to buy ZYIA from Amy 

Support this show: https://runliftmompod.com/partners

Message me personally: https://runliftmompod.com/contact


Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Oct 21, 2020
S3E10: 3 Meal Prep Tips for Busy Moms
00:06:26

Full show notes here: https://runliftmompod.com/mealprep/

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Oct 16, 2020
S3E9: How to Involve Your Kids in the Kitchen with Kelsie Ruoff
00:10:28

Full show notes here: https://runliftmompod.com/how-to-involve-your-kids-in-the-kitchen/

  • If you're looking for ways to reclaim your time and energy, you can follow Kelsie at www.kelsieruoff.com/connect, Instagram https://www.instagram.com/kelsieruoff/ or Facebook https://www.facebook.com/ruoffkelsie/
  • Register for Kelsie's free Mastering Meal Planning workshop and get free workshop materials, including a 7 day meal plan! https://view.flodesk.com/pages/5f75f9e51b1d3bec33e08d87

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Oct 14, 2020
S3E8: Zero waste lifestyle with Rebekah Saltzman of Journey to Organization
00:14:39

To learn more about the resources mentioned in this episode, visit the show notes https://runliftmompod.com/how-to-begin-a-zero-waste-lifestyle-with-rebekah-saltzman

Guest details

  • This link on Skillshare will give you 2 free months of premium Skillshare + Rebekah's time management course and my organization mini course. http://skl.sh/2wUreAL
  • Find Rebekah on IG at https://instagram.com/balaganbegone 
  • She also has a weekly podcast called "Journey to Organization" where she talks about decluttering and reducing waste. My Husband and I are currently binging it as we create capsule wardrobes & prepare for our move 
  • Website with ALL the things: www.BalaganBeGone.com
  • online decluttering service - courses.balaganbegone.com/doneinaday


Website: BalaganBeGone.com
Podcast: Journey To Organization, iTunes, Google, Stitcher, Spotify, anywhere you can download a podcast
Facebook @balaganbegone @rebekahchaifetzsaltzman @journeytoorganization @balaganbegone
Twitter @balaganbegone
Instagram  @balaganbegone @rebekahsaltzman
Pinterest @rebekahsaltzman 

TikTok @rebekahsaltzman
LinkedIn @rebekahchaifetzsaltzman

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom


--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Oct 07, 2020
S3E7: How to use activewear in your DIY Halloween costume
00:09:38

Visual ideas: https://runliftmompod.com/how-to-use-activewear-in-your-diy-halloween-costume/

Kettlebell, snowflake, & Katniss costumes here: https://runliftmompod.com/running-in-costume/  

Hang with me at https://runliftmompod.com/blog  

Support the show: aloette.com/runliftmom (use code RLM for 15% off anything!) 

https://runliftmompod.com/product/training-plan/ 

https://runliftmompod.com/factor 

https://runliftmompod.com/instacart 

https://runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!) 


Connect with me: 

suzy@runliftmompod.com 

https://instagram.com/runliftmom

https://runliftmompod.com/blog 

https://pinterest.com/runliftmom YouTube.com/runliftmom

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Oct 05, 2020
S3E6: What is Metastatic Breast Cancer? with Lara MacGregor of Hope Scarves
00:26:47

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Oct 02, 2020
S3E4: How to feel more confident with DD Haeg of Pleasure Code
00:18:26

To learn more about the resources mentioned in this episode, visit the show notes https://runliftmompod.com/how-to-feel-more-confident-with-the-pleasure-code/

2:00 warning: no kid listeners 3:00 what is a pleasure Coach? 4:00 defining pleasure 6:00 pleasure outside of the bedroom 6:30 valid of rituals and how they increase pleasure 8:30 love languages 9:00 pleasure inside the bedroom 10:00 why it's important to feel more confident 12:00 high overview of pleasure code types 13:30 how to find DD

Guest details

Hang with DD on IG: https://instagram.com/pleasurecodecommunity or Facebook https://www.facebook.com/pleasssurecode.community

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom


--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Sep 30, 2020
S3E3: Modeling Vulnerability & Courage for Kids with Dr. Ashley Wellman
00:20:17

Full show notes at: https://runliftmompod.com/how-to-model-courage-and-vulnerability-with-dr-ashley-wellman/


2:00 professional background as a criminologist and tenured professor 4:00 career drive exposes workaholic tendencies 5:00 heartbreak of multiple miscarriage 6:30 the incident that changed her and daughter Reagan’s life forever

9:00 on deep grief and being pushed out of her career as she copes with living and parenting without Buddy 12:30 idea for the book The Girl Who Dances with Skeletons: My Friend Fresno 14:00 how the book teaches kids to cope with death

16:00 Ashley and Reagan channel grief into a positive tool 17:00 on the illustrator and the Providence of the team surrounding My Friend Fresno 18:00 where to find Dr. Wellman on social media + buy the book online at https://ashleywellman.com/author.html


The Girl Who Dances with Skeletons: My Friend Fresno

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
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Connect with me:

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  • YouTube.com/runliftmom


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Sep 23, 2020
S3E2: BONUS {re-release}: World Gratitude Day
00:17:39

This is a release from March 2020 in celebration of World Gratitude Day: https://runliftmompod.com/gratitude-in-the-new-normal-covid-19-blessings/

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • https://redhnutrition.com/athlete/RunLiftMom/ (save 20% with RUNLIFTMOM)
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Connect with me:

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  • YouTube.com/runliftmom
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Sep 21, 2020
S3E1: Setting a Healthy Example for Girls with Shelly Henderson
00:13:44

Full show notes can be found here: https://runliftmompod.com/setting-a-healthy-example-for-little-girls/

Time based notes: 

2:00 personal, career, and family background 4:00 how Shelley found fitness by healthy behavior being modeled for her by her Mom 6:00 Mom strikes again with introduction to CrossFit style exercise and movements 6:30 becoming a CrossFit L1 Coach & the twin pregnancy that ended that tenure 7:00 how mindset and goals around exercise change when you become a Mom 8:30 how to set a positive example with exercise for kids 10:00 raising girls in 2020 and why it's important to model strong, healthy behavior

Connect with Shelley:

https://instagram.com/fitmamatostronggirls

Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • https://redhnutrition.com/athlete/RunLiftMom/ (save 20% with RUNLIFTMOM)
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom



--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Sep 16, 2020
Season 3 Announcement
00:01:29

Season 3 brings this show back to original vision with episodes under 30 minutes, mix of quick tip + interviews with genuine, real fitness minded Moms (& some Dads!). I'm sticking to running, lifting and momming over here! 


Business content has moved to Serve then Sell podcast. You can find this show, aimed toward direct sellers with service leadership goals, on over 10 platforms including: 

Apple:

https://podcasts.apple.com/us/podcast/serve-then-sell/id1523232335?uo=4

STS Spotify:

https://open.spotify.com/show/4HHOAUbTsZbCRIb8oB0F6u

STS Google:

https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy8yYjRkZTc2OC9wb2RjYXN0L3Jzcw==


Thank you for your support! https://runliftmompod.com


Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • https://redhnutrition.com/athlete/RunLiftMom/ (save 20% with RUNLIFTMOM)
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Sep 13, 2020
S2E60: Mommy Masterclass- Social Media for Health & Fitness Entrepreneurs
00:29:19
Sep 09, 2020
S2E59: Losing Weight versus Getting Healthy with Brandy Herrington
00:17:25

To learn more about the resources mentioned in this episode, visit the show notes https://runliftmompod.com/do-you-need-to-lose-weight-or-get-healthy/

Mentioned in this episode

Want to connect with me further? Connect with me on Instagram or YouTube and reach out!

Want to work together? Here's how we can do that!

This podcast is sponsored by:

Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Sep 02, 2020
S2E58: How to be Safe while Running Solo
00:07:34
Full show notes HERE:  https://runliftmompod.com/how-to-be-safe-while-running-solo/ --- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Aug 30, 2020
S2E57: How to Breathe while Running and Lifting with Dr. Nora Wagner of Physio Links
00:25:36

Full show notes: https://runliftmompod.com/how-to-breathe-while-running-and-lifting/

Time based notes:

2:00 who are you? 3:00 how do you treat chronic pain & injury with breathing? 4:30 on different breathing styles 6:00 the diaphragm's role in sport 8:00 example of outcomes with volleyball player who ran in off season 10:00 diaphragm is more than just a 'breathing' muscle 12:30 breathing patterns paired incorrectly with activity or sport of choice can lead to chronic injury. 16:00 Adam Klink and the Castro Challenge (500 lb deadlift + mile run under 5 minutes in same day) 18:30 Ryan Hall's transformation from Olympian runner to weightlifter 21:00 how the abdominal muscles are so much more than just trophy muscles to display and how breathing technique 23:00 body positioning can be a powerful tool help reduce stress and anxiety

Exercise video referenced in show: https://www.instagram.com/p/CDmGFhjAzwq/

Partners of this episode:

The podcast episode associated with this post is made possible by your support of my own training offering and the following partners:

Woofy

Red H Nutrition (use RUNLIFTMOM to save 15% on anything)

Audible

ZYIA Active

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Aug 26, 2020
S2E56: How to Help Kids Handle Emotions with Alison Brown
00:17:46

Hey Sister! Check my website for full show notes & deets on Alison's FREE "how to train your anger dragon" workshop: https://runliftmompod.com/how-to-help-kids-handle-their-emotions/


Want to connect with me further? Connect with me on Instagram or YouTube and reach out!

Want to work together? Here's how we can do that!

This podcast is sponsored by:

Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Aug 19, 2020
S2E55: Why Leadership Matters with Adam Mendler of 30 Minute Mentors
00:22:31
Connect with Adam on his website https://www.adammendler.com and listen to 30 Minute Mentors for a heavy dose of leadership inspiration!   Want to connect with me further? Connect with me on Instagram or YouTube and reach out! https://instagram.com/runliftmompod.com https://youtube.com/runliftmom Want to work together? Here's how we can do that! ZYIA Active brand rep 1:1 podcast consulting services  https://runliftmompod.com/contact This podcast is sponsored by: ZYIA Active  Run Lift Mom training plans HelloWoofy Red H Nutrition (use RUNLIFTMOM to save 15% on anything) Audible Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com --- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Aug 18, 2020
S2E54: Postpartum Recovery Planning with Aida Algarin
00:34:27

To learn more about the resources mentioned in this episode, visit the show notes https://runliftmompod.com/what-is-a-postpartum-recovery-plan-and-why-do-you-need-one?/ 

Show notes: 

2:00 how Aida went from a corporate setting to owning a doula agency 5:00 what is a Doula and how do they help during labor and delivery 7:00 importance of having support during the postpartum recovery period 8:30 vulnerability and the need for support before baby arrives, as birth support, and afterward 10:00 need for community in motherhood

13:00 Birth plan vs birth preferences 14:00 Doulas as an integral part of your postpartum recovery plan, what to consider in a recovery plan 16:00 considerations for a COVID world and the role of Telehealth 24:00 more on Mother support and how to access resources in a pandemic 27:00 rapid fire

Guest details: 

Aida Algarin is owner of Aida Algarin Birth Services, a full service doula agency whose office is located in the heart of historic downtown Fayetteville. https://www.aidaalgarinbirth.com Aida is a birth and postpartum doula, sibling care doula, childbirth educator, infant feeding specialist, and placenta encapsulator. Aida and her team of doulas are members of the Fort Bragg military community, as are the majority of families they support. She has four children ranging from 25 to 3 years old and is also fluent in Spanish. 

Mentioned in this episode 

Want to connect with me further? 

Connect with me on Instagram or YouTube and reach out!

Want to work together? Here's how we can do that!

This podcast is sponsored by:

Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Aug 12, 2020
S2E53: Mommy Masterclass- Stroller Running
00:21:00

Full show notes can be found here: https://runliftmompod.com/mommy-masterclass-stroller-running/ 

New sponsor Audible- free trial here: https://audibletrial.com/runliftmom

Mentioned in this episode

Want to connect with me further? Connect with me on Instagram or YouTube and reach out!

Want to work together? Here's how we can do that!

This podcast is sponsored by:

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Aug 05, 2020
S2E52: Organizing Playroom & Kid Spaces with 2 Girls 1 Closet
00:23:27

Show notes & clothing donation resources found at https://runliftmompod.com/organizing-playroom-and-kid-spaces-with-2-girls-1-closet/

Want to connect with me further? Connect with me on Instagram or YouTube and reach out!

Want to work together? Here's how we can do that!

This podcast is sponsored by:

Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jul 29, 2020
S2E51: Homeschool Strategy with Stacey Barnes {re-release}
00:40:35

Want to connect with me further? Connect with me on Instagram or YouTube and reach out!

Want to work together? Here's how we can do that!

This podcast is sponsored by:



--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jul 22, 2020
S2E50: How to Get your Baby to Sleep while Traveling with Dr Sarah Mitchell
00:22:19

https://runliftmompod.com/how-to-get-your-baby-to-sleep-while-traveling-with-dr-sarah-mitchell/ for show notes

About the guest: 


Dr. Sarah Mitchell is a chiropractor by training but found her true calling as a sleep consultant when her first child just would not sleep. She's the owner of Helping Babies Sleep where she offers high touch 1:1 sleep coaching consultations. She also runs Helping Babies Sleep School online, a monthly membership subscription for tired parents.

Dr. Sarah is a proud member of the Society of Behavioral Sleep Medicine. She is currently contributing to research at San Jose State University on the efficacy of her sleep teaching coaching and the effect of sleep teaching on maternal anxiety. Originally from Ottawa, Ontario Canada, Sarah resides in the San Francisco Bay Area with her husband, son and daughter.


Want to connect with me further? Connect with me on Instagram or YouTube and reach out!

Want to work together? Here's how we can do that!

This podcast is sponsored by:

Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jul 14, 2020
S2E49: Reflective Awareness Strategies with Elizabeth Cook
00:29:17

Full show notes can be found at: https://runliftmompod.com/reflective-awareness-strategies-with-elizabeth-cook/ 

Time based notes:

3:00 becoming a Mom young and path to career change; how Elizabethh (Lizzie!) became a life and holistic health coach alongside an Engineering career 5:00 Societal pressure of having it all immediately. Desire for both success and peace specifically with Moms. Why do we have trouble achieving this? 9:00 3 D’s and awareness of time of day when you are most productive. The busier you are, the tighter your organization needs to be for productivity

11:00 Responses to pressure for “leveling up” 13:00 Tactical exercises for reflective awareness with mindset 15:00 abundance thinking versus scarcity thinking. How does this help us achieve both success and peace? Growth Mindset book takeaways 18:00 What it’s like to parent such different ages at the same time 20:00 coaching services provide working Moms with the tools and mindset to make positive and lasting changes in their lives 23:00 rapid fire questions

Let's go deep: 

Want to connect with me further? Connect with me on Instagram or YouTube and reach out!

Want to work together? Here's how we can do that!

This podcast is sponsored by:

Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com

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Jul 07, 2020
S2E48: All About Me, a ZYIA Active Community Collaboration {bonus}
00:31:35

Let's go deep:

Want to connect with me further? Connect with me on Instagram or YouTube and reach out!

Want to work together? Here's how we can do that!

https://runliftmompod.com/frequently-asked-questions-about-being-an-aloette-rep/


Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com

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Jul 03, 2020
S2E47: Blackbeard's Revenge 100 Mile Recap
00:29:14

Full episode notes at: https://runliftmompod.com/blackbeard's-revenge-100-mile-race-recap/ 

I have coaching availability again! Check out https://runliftmompod.com or email runliftmompod@gmail.com to learn more.

Let's go deep:

Want to connect with me further? Connect with me on Instagram or YouTube and reach out!

Want to work together? Here's how we can do that!

This podcast is sponsored by:

Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jun 30, 2020
S2E46: Grief Recovery Strategies with Kari Driskell
00:31:38

Full episode notes at: https://runliftmompod.com/grief-recovery-strategies-with-kari-driskell/

Show Notes:

4:00 how Kari became a young widow at age 38 when her Husband Eric died suddenly and unexpectedly of a massive ruptured brain aneurysm with instant and irreversible brain damage.

He was on life support for 3-days without hope of recovering and by the end of the week he died. Her daughters were 8 and 11.

6:00 walking through her own grief and unexpectedly finding a new career as an Advanced Grief Recovery Method Specialist and Certified Life & Happiness Coach

8:00 grief is different from traditional mindset work 10:00 picnic example 12:00 feelings to thoughts to action

13:00 changes in life produce grief at many levels, from the death of a pet to a move to a change in career to infertility to an experience like Kari’s

14:00 therapeutic activity number 1: “story of truth”

Needed: pen, paper, 30-60 minutes

19:00 therapeutic activity number 2: “10 page reset”

Needed: pen, pencil, 10 sheets of paper, 60 minutes

22:00 definition of grief: complicated feelings about a change.

Use grief recovery strategies for large and small. If it’s a change, you can experience grief so don’t discount your own feelings.

25:00 here’s where Kari kills my rapid fire concept but spoiler alert: I love it

Let's go deep:

Want to connect with me further? Connect with me on Instagram or YouTube and reach out!

Want to work together? Here's how we can do that!

This podcast is sponsored by:

Support my new show "Serve then Sell" by sharing with a direct seller www.servethensell.com

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jun 23, 2020
S2E45: Prenatal & Postpartum Fitness with Carolina Stone of Street Parking
00:29:04

Full episode notes at: https://runliftmompod.com/prenatal-postpartum-fitness-with-carolina-stone-of-street-parking/

  • 2:00 background in sport performance, including coaching pregnant and postpartum women 4:00 Carolina’s own postpartum experience with birth injury 5:00 how to use the postpartum period as an opportunity to build a strong foundation for long term health and fitness goals. Mental obstacles in addition to physical postpartum concerns
  • 8:00 How to shift the focus from a specific timeline of being able to incorporate more intensity in the postpartum period to gradually progressing through meeting milestones of readiness. Crawl before you walk! 10:00 taking a pause to save time 12:00 prenatal considerations 14:00 postpartum recovery 20:00 impact of community in motherhood, having a “battle buddy” within a group who will support you in taking it easy if need be in postpartum fitness! 22:00 rapid fire

Visit Street Parking to learn more about simple yet effective programming for anyone, especially women at any stage of motherhood postpartum fitness to empty nest!

Check out the Street Parking Mamas podcast on YouTube, Spotify, Apple Podcasts, or anywhere you fancy getting podcasts! 


Check out Red H Nutrition & use RUNLIFTMOM for 15% off!

Get a discount on the item of the week by signing up for texts at newreleasewednesday.com or learn about how you can work with me as a brand rep at activeopportunity.com

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Jun 16, 2020
S2E44: A Sobriety Story with Jennifer Golden
00:34:56

Full notes can be found at: https://runliftmompod.com/a-sobriety-story-with-jennifer-golden/ 

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Jun 09, 2020
#podcastblackout
00:02:45

I'm joining other independent podcasters in the podcast blackout effort. We know our responsibility as people with a platform. 

Full show notes at http://runliftmompod.com/blackout 

Resources: 


Speak out against hate crimes, especially if, like me, you are white. Being silent is dangerous. Black lives matter.

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Jun 02, 2020
S2E43: Running Q&A: Beginner Strategies, Mindset, Strength Training
00:22:46

Full show notes and video examples can be found at: http://runliftmompod.com/running-q&a:-beginner-strategies,-mindset,-strength-training/


3:00 Galloway method 5:00 Ratio options until you are running unbroken 8:30 Minutes, not miles 9:00 Self reward 10:00 30 days and the power of habit 12:30 virtual racing strategies 16:00 strength training for runners

  • Push 
  • Pull
  • Squat

20:00 how to program strength training into your week if you run every day


Get the Workout Kit with 12 running sessions free- my gift to you for Global Running Day!


Join my private Facebook group and participate in special events and run coaching sessions, which can also be scheduled for small group within a ZYIA Active party, earning you free & discounted gear.


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Jun 02, 2020
S2E42: Sports Bras & Start Ups with Catherine Betts of Betts Fit
00:34:45

Full show notes and brand story here: https://runliftmompod.com/sports-bras-&-start-ups-with-catherine-betts-of-betts-fit/ 


2:00 update on how business and life has changed with COVID 4:00 background in fitness industry and path to entrepreneur 5:30 beginnings of the bra lab, early prototype for a G cup size 7:00 how pregnancy changed the business 11:00 filling a need for women who have to get custom bras or wear 3 at a time 15:00 patent filled design to help posture  17:00 delegate a full plate 19:00 growing a network for your brand (boy, does this run parallel to ZYIA!) 20:00 fitness advice for new moms. What gives you joy? 


22:00 how conventional sports bras on the market fail women 24:00 Betts Fit Bra intelligent design sports bra, intended for function and versatility 25:00 work to live and life balance 26:00 self talk rapid fire 28:00 discipline learning opportunities 29:00 this or that 30:00 advice for younger self 

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May 26, 2020
S2E41: {re-release} Memorial Day Murph for Mental Toughness
00:13:26
Full show notes can be found here: https://runliftmompod.com/why-i-did-murph-every-monday-for-24-weeks/ --- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
May 22, 2020
S2E40: 10 Lessons from 100 Podcast Episodes
00:19:51

Full notes can be found here: http://runliftmompod.com/10-lessons-from-100-run-lift-mom-podcast-episodes/



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May 19, 2020
S2E39: Heavy Work as Rx with Emily McCarthy and Tiffany Higgins
00:50:37

The idea for this show all started when Emily wrote this blog about her son Ryan. 


Please visit http://runliftmompod.com/heavy-work-as-rx-with-goruck's-emily-mccarthy-and-tiffany-higgins for full show notes, including links discussed in show.

NOTES:

2:00 intro to encore guest 3:00 background about Emily as a mother 5:00 things Ryan would do that made the family take note 8:00 school referral, diagnosis from OT 12:00 evaluation and concept of “heavy work”

14:00 Emily's S1E1 episode 15:00 explanation of GORUCK and how heavy work is for a child to remind them their body is connected 17:00 what rucking looks like for their family and day to day

18:00 importance of prescription that doesn’t include pharmaceuticals

20:00 how the GORUCK community lifted Emily up and served as a safe space and community 26:00 what daily life looks like for Ryan now with heavy work incorporated 30:00 importance of sharing your sticky story 32:00 rapid fire - what’s in your rucksack?

36:00 what is proprioception (heavy work) in OT terms? 37:00 how your senses work in development 38:00 why heavy work is effective 40:00 examples of carry-push-pull  42:00 when should parents seek an OT if they suspect a sensory processing concern? 45:00 what a preventative therapy journey looks like

Connect with guests:


The podcast episode associated with this post is made possible by your support of my own training offering,  ZYIA Active business, and a partnership with Woofy and Red H Nutrition (use RUNLIFTMOM to save 15% on anything).


--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
May 12, 2020
S2E38: Eating for Fertility with Samantha Kellgren of Simply Wellness Coaching
00:37:50

Full podcast notes here: http://runliftmompod.com/eating-for-fertility-with-samantha-kellgren-of-simply-well-coaching

  • SHOW NOTES:

2:00 Rapid fire 4:00 setting boundaries, 4 hour work week style 6:00 Samantha’s personal journey and the evolution of Simply Well coaching 8:00 helping other women to see exercise is not a punishment 10:00 lifestyle changes to get your mensuration back to normal and prepare your body for pregnancy 13:00 squashing nutrition tip myths for someone trying to conceive 14:00 “eat like you’re pregnant before you’ve conceived” 17:00 exercise should be joyful 20:00 the importance of gratitude “No one cares but you” - on hitting X miles per week or lifting X weight Don’t put stress on yourself with exercise related goals 


Samantha can be found at her website. You can also crash her Instagram account and tell her how amazing she is!





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May 05, 2020
S2E37: Creative Ways to be Productive from Home with Julia Lefaivre
00:34:20

Full show notes can be found at https://runliftmompod.com/creative-ways-to-be-productive-from-home-with-julia-lefaivre/


NOTES: 

2:00 who Julia serves as a success coach 4:00 don’t overcommit yourself - identity priorities 6:00 do a time audit 7:00 ABC, 123 system and ensuring As it 1s are on priority list of 3 9:00 how to say no to others 


“Thank you for thinking of me. I can’t do that. If I did, I’d have to take from something else like X, X, X and that wouldn't be fair” 


13:00 drop the scroll- low hanging fat on social media 14:00 newsfeed eradicator 17:00 push journal system to stay reminded of goals 19:00 how a defined schedule for at least 30 days will create boundaries and create good habits 21:00 “power pockets” are the new pomodoro technique 23:00 permission to do a task (not complete one) in 15 minutes 24:00 make a list of what you can accomplish in 15 minutes 26:00 tweak, don’t abandon systems that aren’t working 26:30 3 R’s: revisit, re-access, revise 27:00 why pen and paper is powerful 28:00 rapid fire


--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Apr 28, 2020
S2E36: Successful At Home Learning with Stacey Barnes
00:42:52

Show notes: 

Access full show notes at http://runliftmompod.com/successful-at-home-learning-with-stacey-barnes/



Episodes mentioned in this show: 

The podcast episode associated with this post is made possible by your support of my own training offering,  ZYIA Active business, and a partnership with Woofy and Red H Nutrition (use RUNLIFTMOM to save 10% on anything).

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Apr 21, 2020
S2E35: How To Love The Old And Change Your Life with Isabel Tom
00:32:24

Full episode notes can be found here: https://runliftmompod.com/how-to-love-the-old-and-change-your-life-with-isabel-tom/

3:00 background, insight into Isabel as a Mom and person 5:00 professional life and background in elderly care and hospice 9:00 God's providence and the book deal 12:00 aging in our current culture 13:30 mindset of gratitude and growth


15:00 COVID-19 affect on elderly- difference between active older adults and those in full time care 18:30 "magic" of grandkids- bless without baggage 21:00 deepening relationships with older adults 23:00 perspective on fear with current circumstances between ages 24:30 how to speak with an older person about risk 25:00 Isabel's book- The Value of Wrinkles



--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Apr 14, 2020
S2E34: Strategies for Moms who Work from Home with Jessica Somar
00:30:42

Full show notes can be found at: http://runliftmompod.com/strategies-for-working-from-home-with-jessica-somar/ 


NOTES: 3:00 background 5:00 get dressed for work- “look good so you can feel good and do good” 7:00 work environment - consider personal learning and productivity styles 9:00 set a schedule- avoid working 24/7 and make room for self care 11:00 household rules 13:00 considerations for dual work from home households 15:00 staying active from home 17:00 virtual fitness opportunities like GoRuck workouts 19:00 it’s about movement, not necessarily a workout 19:30 pomodoro technique (see http://runliftmompod.com for brain photo) 


20:00 identify opportunities to move- ie, “walking meetings” 22:00 staying accountable to healthy eating 23:00 packing lunch and tracking for accountability 25:00 focusing on controls,  mindful eating 26:00 creating a behavioral habit 27:00 rapid fire 


STAY CONNECTED: Jessica Somar on LinkedIn: https://www.linkedin.com/in/jessicamsomar and Instagram: https://instagram.com/jessica_somar 


This podcast episode is made possible by your support of my own training offering,  ZYIA Active business, and a partnership with Red H Nutrition: use RUNLIFTMOM to save 15% on anything https://shoprunliftmom.com

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Apr 07, 2020
S2E32: Gratitude in the New Normal: Blessings
00:32:19
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Mar 24, 2020
S2E31: What to Do if Your Race is Canceled
00:41:34

Complete notes can be found at: https://runliftmompod.com/what-to-do-if-your-race-is-cancelled/


SHOW NOTES

2:00 Jack Brunecz, Methodist University Director of Cross Country and Track & Field  on why this is bittersweet and the mindset you should own. 4:00 Liz DeLise, Rambling Mom Running, doing the run anyway but respecting your training 

10:00 round table with Dr Matt DeBole, PT, DPT of Run Better Academy & Coach Chris Kenon 11:00 honoring feelings of disappointment 12:30 Chris’s personal story with hurricane cancelled half IM 14:00 why we’re shocked 15:00 “reverse taper” defined 18:00 reevaluating goals & creating new micro cycles for fall rescheduled races

21:30 silver lining of getting an “out” in a poor training season, opportunity to make next training cycling schedule 23:00 how to plan a safe community or virtual run 24:30 focus on safety, creative ideas to recreate experience

28:00 nerding out on running as a sport 30:00 should runners sign up for another race now or wait it out? 33:00 focusing on what you can control

35:00 Valerie Hunt of RunRx on mechanics and practicing the skill of running in the off season


OFFERS

Don’t forget to take up Dr. Matt on the Run Better Academy swag bag offer with a training plan purchase! 

The podcast episode associated with this post is made possible by your support of my own training offering,  ZYIA Active business, and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything.


--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Mar 17, 2020
S2E30: Losing weight and finding yourself with Taylor Register
00:44:41

Show Notes

2:00 how a 21 year old finds herself over 300 pounds 4:30 toxic eating habits and hitting the drive through  6:00 hoarding food when the rest of the household is healthy 9:00 how Taylor’s Mom & Doctors were change agents for the decision yo change

12:00 losing 25 pounds in the first month by giving up soda and following weight watchers 14:00 anxiety inducing fear of the scale


16:00 the importance of a good support network in taking the first step 18:00 physical pain of being heavy- “going up the stairs was hard” 19:00 success pyramid- nutrition, mindset, fitness


20:00 losing 75 pounds on food changes through weight watchers alone “it’s always been about living my life to its fullest” 24:00 why an overweight person may not want to “move more, eat less” as a starting point 26:00 starting on a random day versus top of the month/year


28:00 food swaps Greek yogurt for mayo, ground turkey or very lean ground beef for ground beef 30:00 Taylor’s 2 point Chick-Fil-A order, which has made her famous on Instagram 32:00 Rapid fire - self talk

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 15% on anything.

Aloette product of the week: www.aloette.com/runliftmom (email me for your listener discount suzy@runliftmompod.com )

Let's connect:

Support podcast partners & get great discounts on stuff you need: runliftmompod.com/partners

Discover my other podcast for entrepreneurs: servethensell.com

Get ZYIA new releases & Aloette sales by text: newreleasewednesday.com

Connect with me on social:

Instagram: instagram.com/runliftmompod

Facebook: facebook.com/runliftmompod

YouTube: youtube.com/runliftmom

Pinterest: pinterest.com/runliftmom

Twitter: twitter.com/runliftmom

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Mar 10, 2020
S2E29: Reflections from a NICU Mom with Kate O’Keefe of Knits for NICUs
00:32:01

Full transcript and details on https://runliftmompod.com/reflections-from-a-nicu-mom/


Show Notes:

3:00 personal background 4:00 pregnancy with Barrett 7:00 blood transfusions during pregnancy 11:30 when your Doctors google start your bedside 13:00 does he have enough fight to be saved? 15:00 NICU “lows”, being patient enough for development 18:00 6 month stay in the NICU 19:30 biggest misconception about NICU parents 21:00 life as the parent of a 3 year old NICU graduate 22:00 Knits fot NICUs 24:00 why the program is one for one 26:00 importance of consistency, fitness as a coping technique 28:00 self talk 29:00 rapid fire

Connect with Kate:

Etsy Shop

Knits for NICUs on Instagram

Sponsors:

This episode is made possible by your support of my partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including the gut health bundle with Adaptogenic Symbiotic!

You can also connect with me on Instagram to learn about all the sponsors of this show. Don't forget to subscribe to the podcast, which helps others find Run Lift Mom.

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Mar 03, 2020
S2E28: Priority Management with Jennifer Johnson, CEO of CinchShare
00:21:48

http://runliftmompod.com/priority-management-with-jennifer-johnson,-ceo-of-cinchshare

Show Notes

2:40 typical day and how Jenn manages priorities 3:30 on beginning the day by being outdoors and active 4:00 movement aiding in creative thinking 6:00 explanation of CinchShare a a concept and aid in staying consistent 8:00 value of consistency

10:00 favorite apps to stay organized 11:00 concept of a monkey mind journal in goal setting and daily movement forward 13:00 respect the season of life you're in- toddlerhood will look different for a mother than teenage years 15:00 importance of learning into change on social media 17:00 taking consumer behavior into account when creating content and delivering information 18:00 rapid fire

  • If you operate any type of business on social media and want to use CinchShare to maximize your time, use the code JUMPSTART for a free 30 day trial.
  • 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.
  • Don't forget to subscribe to the podcast, which helps others find Run Lift Mom. You can also connect with me to be on Season 3 of the show!
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Feb 25, 2020
S2E27: How to Maximize Time with Monotasking
00:19:24

Full show notes available at http://runliftmompod.com/how-to-maximize-time-with-monotasking/


Shop with me at https://www.myzyia.com/RUNLIFTZYIA/shop/preshop.aspx

Read my blog at https://runliftmompod.com/blog 

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Feb 22, 2020
S2E26: From Network Marketing Skeptic to Direct Sales Rep
00:41:14

Show notes:

2:00 how we know one another- direct selling connection 4:00 brands we represent: ZYIA Active (Suzy) & Beautycounter (Anna) 5:30 how did you feel about direct sales/multi level marketing companies 5 years ago 8:00 on predatory messages and being targeted by direct sellers

10:00 personal stories- when our minds changed 12:00 why people buy from people 15:00 choosing a product that fits into your lifestyle, not the other way around 18:00 willingness time eat crow 20:00 direct sales community culture 22:00 24:00 professional advantages of direct selling

26:00 starting outside your “warm market” instead of inside 29:30 why it's important to join a direct sales brand with someone you trust and respect 32:00 what it takes to be successful in direct selling with any brand


Anna's podcast is called Curiouser & Curiouser and she is a Beautycounter rep. Check out her brand for clean beauty and her blog for lifestyle tips! 


This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything.



--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Feb 18, 2020
S2E25: 3 Tips for Buying a Treadmill
00:12:14

Get full notes at http://runliftmompod.com/3-tips-for-buying-a-treadmill/


This podcast episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything.

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Feb 15, 2020
S2E24: Sustainable Health Habits with Jen Gerasimas of 7Core Wellness
00:30:45

Show notes:

1:30 where is your mindset? Are you already claiming victory? Why are you making changes- can you clearly communicate?

3:00 create a plan to overcome an unhealthy habit or adopt a new habit 5:00 tackle opportunities for change one week at a time 5:30 what’s keeping you accountable7:00 importance of writing things down and having visual progress motivation 9:00 “fail to plan, plan to fail”  11:00 identifying opportunities and staying disciplined with an accountability calendar or tech 12:30 importance of pen to paper, having a system for change 14:00 Reaching Impossible Goals

16:00 real food nutrition plan- low hanging fruit (pun intended!) 17:30 common nutrition behavioral examples 20:00 write things down to look for patterns and opportunities for change 20:00 consistency creates habits 24:00 closing, rapid fire


Connect with Jen or download her free accountability calendar to use alongside your own health efforts. Here's how she does it!


This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything. Write me a love note at runliftmompod@gmail.com 

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Feb 11, 2020
S2E23: 3 Ways to Improve Running Mindset
00:08:58

1. Thought management 2. Power phrases or mantras 3. Know your why 


Full notes can be found at https://runliftmompod.com/3-ways-to-improve-your-running-mindset/


This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including ZEN REM


You can also connect with me on Instagram to learn about all the sponsors of this show.


Don't forget to subscribe to the podcast, which helps others find Run Lift Mom.

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Feb 08, 2020
S2E22: How to Raise Money for Charity While Training for a Race {re-release} with Jennifer Lawson
00:26:45

Jen's "Why" for working at AHA (2:15). How losing a child changes your life (7:45). Total pivot to fundraising (10:00). Creative examples (11:35). Partnering with local businesses (13:15). People are busy- ask again (15:00). Staying motivated when you hear "no" often (17:45). Focus on controllables, including sharing personal story, timing of ask out (18:10).

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

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including ZEN REM

You can also connect with me on Instagram to learn about all the sponsors of this show.Don't forget to subscribe to the podcast, which helps others find Run Lift Mom.

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Feb 04, 2020
S2E21: What’s a BHAG & Why Do You Need One?
00:09:57
Do you have a BHAG (big hairy audacious goal)? Here’s how to recognize one & 2 personal examples intended to help you commit to one! --- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Feb 01, 2020
S2E20: Life Balance with ZYIA Active CEO Erin Bradley
00:31:59
SHOW NOTES: Last episode with Erin- over 60 shows ago (2:30), no phone rule in different life seasons- do you have 20 minutes? (5:00),  it's not about the time frame, it's about face to face interactions and quality time (6:30), Erin's mile streak (11:00) and other fitness endeavors (12:30), going deep with intuitive movement (14:00), importance of consistency in small doses (16:00) What Erin's typical day looks like as a working Mom (17:30), learning to give yourself grace and let go of perfection (20:00), Erin's favorite memories from the last 3 years at ZYIA (22:00), rapid fire in this or that activewear style (25:00) OTHER DETAILS: Learn more about Erin or the opportunity to work with her. This episode is made possible by your support of my partnership with Red H Nutrition: use RUNLIFTMOM to save 15% on anything including the gut health bundle with Adaptogenic Symbiotic! You can also connect with me on Instagram  Learn more about ZYIA Active: runliftmompod.com/zyia Aloette product of the week: www.aloette.com/runliftmom (email me for your listener discount suzy@runliftmompod.com ) Let's connect: Support podcast partners & get great discounts on stuff you need: runliftmompod.com/partners Discover my other podcast for entrepreneurs: servethensell.com Get Aloette sales by text: newreleasewednesday.com Connect with me on social: Instagram: instagram.com/runliftmompod Facebook: facebook.com/runliftmompod YouTube: youtube.com/runliftmom Pinterest: pinterest.com/runliftmom Twitter: twitter.com/runliftmom --- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jan 28, 2020
S2E19: 3 Tips from Ultramarathon Training You Can Use in a 5K
00:07:12

I am training for a 100 mile race. It’s Blackbeard’s Revenge in late March so I'm currently in high mileage territory. Here are 3 tips from ultramarathon from training you can use in a 5K, 10K, half, or full marathon:

1: Doubles and Triples

I’m doing a lot of multiple runs throughout the day since my effort will likely spam the course of 25-30 hours.

I did a single 12 hour effort that yielded 65 miles but that’s the only extremely long effort I’m doing.

I’ve talked about not going beyond 3 hours in a single training effort here before and I stand by it. I need to prepare my body for the volume but am also almost 40 years old- there’s a fine line there between volume and injury

So, I’m doing double and triple runs in a single day

For example, if I have 20 miles to run that could be 10+10 or 7+7+6

Naturally, I have to schedule around this to a degree with childcare (& you probably will with work), but splitting your effort is a way to achieve high volume

2: Back to back long efforts

Another strategy I am using in an effort to prepare my body for the fatigue I’ll feel in later miles is back to back long runs.

This would be, for example, doing a 12 mile schedules long run it key effort and then a 10 the following day.

The outcome here is training effect. I want my legs to be tired on run number 2. I also want to run through it so I’m stronger on the other end.

Note you can combine with doubles or triples if you are training for a marathon or above.

Under that, you can probably choose either/ or & hit the volume and desires training effect.

3: Splitting the difference on bedtime

I know sleep is a crucial part of recovery and I’m programming it as if it were part of my mileage

My strategy, taken from an infant sleep counselor, is to go to bed 20-30 minutes earlier and wake up 20-30 minutes later than normal

Normal is defined as when I’m not training for a race.

This gives me at least an extra half hour each night, translating to 3.5 hours extra per week.

My body needs that. I bet yours does, too.

I hope these tips are helpful to you & challenge you to choose ONE to apply during your next race training.

Need a personalized training program? Email me at runliftmompod@gmail.com to get on my waitlist.

>>> <<<

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including ZEN REM

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jan 25, 2020
S2E18: Micronutrient Gaps in Popular Diets with Katie Danger of Red H Nutrition
00:35:14

SHOW NOTES: 2:00 review of past episode and personal background 4:00 defining macronutrients and impact on health 6:00 micronutrients and role in overall nutrition 6:30 risk of following paleo 7:30 fiber intake and concerns for digestion 9:00 risk of following primal 10:00 Mark Sisson's work 12:00 importance of gut health

13:00 risks of following vegan 14:00 B12 is more important than protein 15:00 what vegan and paleo have in common 17:00 importance of Collagen Type II 19:00 risks of following vegetarian 21:00 on fruit and the importance of following "came from the ground or had a Mama" 23:15 risks of following carnivore/going keto 23:45 insight on digestive load

25:30 more on gut health and the synergistic effects on body 27:30 probiotic versus prebiotic 31:00 filling in micronutrient gaps with supplements 35:00 rapid fire

PRODUCTS MENTIONED:

B12 Drops

Super Flexy

Adaptogenic Symbiotic (probiotic)

Super Greens

>>Competition Nutrition Guide<<

Get Katie's free guide to prep for functional fitness (eg, CrossFit) competitions HERE


Subscribe to the Everyday Athlete Podcast

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jan 21, 2020
S2E17: {rerelease} Move Because You Can with Jenn Andrews
00:41:36

Pedicure in 2013 led to cancer diagnosis (3:00), on sarcoma, scans, and thinking everything would be fine (5:30), making the decision to amputate for a cancer-free life (7:30).

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

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

Save the Date for the next Pajamas All Day 5K race- November 2020. Learn about Move for Jenn foundation.

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jan 18, 2020
S2E16: Ask the Dietician with Jennifer Littau
00:11:53
Jennifer Littau is a Registered Dietitian Nutritionist (RDN) with a Masters of Science (MS) degree in Dietetics from Eastern Michigan University. She also holds a Bachelor of Arts degree in Psychology from the University of Southern California. Today, she is answering your questions from Instagram. Full episode notes can be found on http://runliftmompod.com/s2e16 Questions Answered in this show: What is the most common mistake people make to cause them to fail at their nutrition plans? Do athletes have different dietary needs than non-athletes? Is intermittent fasting the best way to help your digestive system and lose weight? Which is better for weight loss- low fat or low carb? Check out Jennifer's practice & learn from her in the Facebook community. Support the show by checking out ZYIA Active or shopping with Red H Nutrition --- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jan 14, 2020
S2E15: Why I Did Murph every Monday for 24 Weeks
00:10:48

Full episode notes & blog can be found at: https://runliftmompod.com/why-i-did-murph-every-monday-for-24-weeks

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jan 11, 2020
S2E14: Barefoot Training with Vincent Vu of Kinis
00:38:36

Show Notes:

  • Personal origin story (3:00)
  • Heel striking and detriment to body Mobility (5:30)
  • Ah ha moment when comparing performance with shoes versus teenage years playing soccer in refugee camp (6:30)
  • Born to Run by Christopher McDougall(8:00)
  • Our bodies are naturally strong, for is work of art (8:30)
  • Early prototypes of shoe (10:00)
  • Self-correcting heel strike with barefoot training (12:00)
  • Toes are critical to performance (13:30)
  • Barefoot running form, including landing (15:00)
  • Train to strengthen feet (19:00)
  • Get out of shoes as often as possible (21:00)
  • Effect on alignment and biomechanics (22:00)
  • Begin barefoot training with walking (24:00)Full notes can be found at https://runliftmompod.com/barefoot-training-with-vincent-vu-of-kinis

>> <<

Connect with Kinis online at https://www.kinis.com and on Instagram at @kinisbarefoot

>> <<

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%

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jan 07, 2020
S2E13: Running Your First Marathon: Advice & Reflection
00:12:09

Full episode notes at https://runliftmompod.com/first-marathon

Original marathon blog can be found here

Minimum Effective Dose post 

>>><<<

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including Yes Whey protein

Learn about the ZYIA Activebusiness opportunity by signing up for open house

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Jan 04, 2020
S2E12: Small Business Instagram Tips for Wellness & Fitness with Sue B. Zimmerman
00:38:21

Show Notes

2:30 background in business and instinctual pull to entrepreneurship 4:00 pushcart to million dollar business 5:00 don’t be afraid to pivot 7:00 trends for most competitive areas of IG (food, fitness, fashion)

7:30 how do you niche down and make yourself a go to authority? Examples: @plantbasedradiance_@theautoimmunemom_

11:30: Instagram is not dead! #rsgcommunity on IG to see people using Sue B’s strategies to deepen impact and making money

13:30: first, do market research. What’s already out there? How can you put your own spin on it? Who is watching/listening to you? 15:30 example of serve then sell connection 16:45 value of IG direct message in a business and networking online

17:30 if the business is stale, start in same place (research) and find a way to be extremely different 18:00 find your thing, huh it hard, show up that way consistently

20:00 consistency is everything. Show up regularly in all 4 neighborhoods of Instagram- feed, IGTV, Live, Stories 22:00 silent viewers on IGTV & stories; invest in captions 24:00 get off the hamster wheel- eliminate distractions & go deeper 24:30 credentials come in many forms but be up front duty your type of experience 26:00 on IG, talk like you are speaking to a 10 year old 28:00 rapid fire including Sue B’s favorite apps

Links & Resources

Connect with Sue B., The Instagram Expert, on Instagram(because, of course!)

Sue's free Instagram training: 3 Keys to Getting Highly Engaged Instagram Followers & Buyers

Check out Sue B's website

Good Morning, Good Life book


This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including Super Flexy!

>>> <<<

Learn about the ZYIA Activebusiness opportunity by visiting http://activeopportunity.com/ 

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Dec 31, 2019
S2E11: 3 Reasons Why You Don’t Reach Your Goals
00:07:34

Full show notes can be found at http:runliftmompod.com/s2epi11


This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including Yes Whey protein


Learn about the ZYIA Active business opportunity at: http://activeopportunity.com

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Dec 28, 2019
S2E10: Eat Real Food with The Whole Cook Christina Shoemaker
00:25:09
Check out Christina's website & recipe library: https://thewholecook.com The Whole Cook rapid fire recipes: No Bean 30 Minute Chili: https://thewholecook.com/chili/ Ultimate Marinated Grilled Chicken: https://thewholecook.com/ultimate-marinated-grilled-chicken/ Fruit Salad with Lemon Poppyseed Dressing: https://thewholecook.com/fruit-salad-lemon-poppy-seed-dressing/ Easy Orange Cranberry Sauce: https://thewholecook.com/easy-orange-cranberry-sauce/ Buffalo Ranch Chicken Casserole: https://thewholecook.com/buffalo-ranch-chicken-casserole/ >>> <<< This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including Super Flexy! >>> <<< Learn about the ZYIA Active business opportunity by visiting http://activeopportunity.com/  --- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Dec 24, 2019
S2E9: Nutcracker 12 Hour Ultramarathon {Audio Journal}
00:14:37
Check out http:runliftmompod.com/nutcracker12 for complete show notes --- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Dec 21, 2019
S2E8: Mommy Masterclass- Men of Run Lift Mom
00:26:51

For full show notes, visit http://runliftmompod.com/s2e8


This episode is made possible by your support of my ZYIA Activebusiness and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including Super Flexy!

Learn about the ZYIA Activebusiness opportunity by visiting http://activeopportunity.com/

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Dec 17, 2019
S2E7: How to Pack for an Ultramarathon
00:12:22

Check out the full show notes at https://runliftmompod.com/ultrapacking  


>>> <<<

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including the gut health bundle with Adaptogenic Symbiotic!

>>> <<<

Learn about the ZYIA Active business opportunity by visiting http://activeopportunity.com/ 

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Dec 13, 2019
S2E6: Mobility & Self Care with Dr. Sami Herbster, PT, DPT
00:37:46

Access full show notes at https://runliftmompod.com/s2e6/

Foot routine: https://youtu.be/yc_e_pOC_og 

Anatomical view: https://youtu.be/onmgFx6NNik

>> <<

Connect with Dr. Sami

Website

Facebook: Postural Soultion

Instagram: Youaliggnyou

>> << 

This episode is made possible by your support of my ZYIA Activebusiness and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including gut health bundle with Adaptogenic Symbiotic!

Learn about the ZYIA Activebusiness opportunity by visiting http://activeopportunity.com/ 

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Dec 10, 2019
S2E5: Minimum Effective Dose Running
00:17:26

Visit https://runliftmompod.com/med for full show notes


  • Email me at runliftmompod@gmail.com if you need a training template with weekly accountability text with your overall mileage + key run OR earned the Gift of Running bonus by supporting my ZYIA Active business at http://shoprunliftmom.com/ 


--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Dec 07, 2019
S2E4: My Infertility Journey
00:39:07
Throwback Thursday! This is from a podcast I was on earlier in 2019. The hosts were gracious enough to provide me with the audio because God told me to share this testimony on my own platform. *connect with me if this resonates with you! I’d love to pray with you: https://runliftmompod.com --- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Dec 05, 2019
S2E3: From Chains to Freedom with Tiffany Palmer
00:23:32

Show Notes:

3:00 from working Mom to Author- what made Tiffany decide to write a book 4:00 Name of the book, themes contained 5:00 freedom in sharing a tough personal story and complete vulnerability 6:30 why it's so hard for women to leave their past behind 7:00 Tiffany's personal chains addressed in book (it's deep, guys!) 8:30 on breaking away from the temptation to dwell 10:00 on being an inspiration for other women and testimony for Christ 13:00 process of writing a book 14:30 when God says write a book, write a book! 15:00 Fighting Type II Diabetes and high cholesterol in weight loss journey 17:00 rapid fire 

Check out Tiffany's Book From Chains to Freedom and connect with her book page on Facebook 

>>> <<<

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including Yes Whey protein

>>> <<<

Learn about the ZYIA Active business opportunity by visiting http://activeopportunity.com/ 

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Dec 03, 2019
S2E2: Body after Baby with Wendy Powell of MUTU System {rerelease}
00:36:33

2:00 MUTU System origin story 4:00 Wendy’s own experience as a “self righteous personal trainer” (self described) & missing link in fitness world 8:00 common postpartum symptoms 9:00 how do you feel about your body after giving birth? Address the changes! 13:00 pregnancy and postpartum in the fitness industry 15:00 MUTU brag board 16:45 Ashley Gammon, MUTU Pro’s episode

18:00 postpartum considerations specific to runners 20:00 pelvic floor role in core musculature 21:00 your body will tell you it’s timeline 22:30 strength training considerations 24:00 don’t pee when you exercise & other cues from the body 26:00 fitness during pregnancy- establishing baseline at the appropriate time 28:00 rapid fire

Find Wendy Powell & MUTU online, on InstagramFacebookPinterest, or YouTube.

Get MUTU System here or download 10 Things Your Doctor Didn’t Tell You About Your Post-Baby Body

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Nov 30, 2019
S2E1: Ruck It with Emily McCarthy of GORUCK
00:32:45

2:00 What is rucking as a fitness trend? 3:30 military and government work background 5:00 the importance of readiness in any season of life 7:00 company origins 10:00 what events are like, culture around lifestyle 13:00 working in a masculine brand space as a female 16:00 why rucking makes sense for new Moms 18:00 camaraderie among women, finding tribe 20:00 what happens at ruck club meet ups 23:00 meeting you where you are in fitness level 25:00 Emily’s experience at the marine corps marathon under load 27:00 rapid fire

>>> <<<

This episode is made possible by your support of my partners: runliftmompod.com/partners

>>> <<<

Connect with me on social instagram.com/runwithsuzy or send me a love letter suzy@runliftmompod.com

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Nov 26, 2019
E60: Tips for Running in the Dark
00:08:49

Full show notes: https://runliftmompod.com/dark/

1. Bring Your Phone You’ll be able to find help if you get hurt or feel unsafe. You can also use it to tell friends where you are via Find My Friends. 


2. Know your (well lit) Running Route Take a well lit path. You can also wear a headlamp. With a headlamp, look up and shine your light at cars to make sure they see you. If you are traveling and know you’ll be out early or night running, plan ahead! Strava’s Global Heatmap and Beacon text feature (send a text with your real time map to any point of contact). Save adventure runs for the daytime.


3. Wear Reflective Clothing Wearing reflective clothing or reflectors. You may be able to see cars coming but they can’t see you! If you don’t own any, borrow your husband’s PT belt or buy reflective tape to put on your shoes, handheld water bottle, or hat for running in the dark. 


4. One Bud or No Headphones Keep volume low or take the opportunity to run without Run Lift Mom podcast or music. The more aware you are of your surroundings, the faster you can react! 


5. Bring Extras. If you don’t have pepper spray, get some! Repeat after me: it’s more important to be safe than nice! It’s always good to have some sort of ID on you in case you get hurt; road ID is ideal because other runners and cyclists know to look for them.  


This episode is sponsored by Red H, a Veteran owned small business. Use RUNLIFTMOM for 15% off or shop a bundle to save more: https://redhnutrition.com/athlete/RunLiftMom/ 

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Nov 22, 2019
E59: What I Learned in a 6 week Nutrition Challenge
00:26:47

This is another audio journal episode, although this time it applies to everyone. You EAT, right?

I decided to clean up my nutrition habits in a 6 week nutrition challenge with Street Parking. I recorded my takeaways in this episode as well as in detail on this blog post.

>>>   <<<

Show notes:

2:00 what's the plan? 2:30 "if it came from the ground or had a mama" 4:30 all or nothing approaches- blow it out or test the water 7:30 on baseline measurements and why you should have more than weight 9:00 sweet tooth problems 12:00 my toughest lapse was unexpected! 13:30 pack your lunch strategy 15:00 community support in your household 17:00 split the difference strategy for sleep 18:00 temptations 19:00 why not use the scale? 22:30 results compared with baseline measurements, why performance goals are important 

 

>>>   <<<

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including products mentioned in this episode Yes Whey protein & Zen REM

>>> write me a love note: runliftmompod@gmail.com <<<

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Nov 19, 2019
E58: Dating your Spouse with Elle Moseley of Picnic Charlotte
00:21:16

Show notes: 

  • 2:00 why dating your spouse is important 3:30 priority versus time management 5:00 mani/pedi pampering date 8:00 volunteering service date 10:30 find your service happy place at volunteermatch.org 11:00 picnic date 13:00 what a picnic looks like with Picnic Charlotte 16:00 rapid fire 
  • Book recs: Oh the Places You’ll Go, None like him
  • Connect with Elle online, on Instagram, or Facebook

>>> NOTES: <<<

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including the gut health bundle with Adaptogenic Symbiotic!

>>> write me a love note: runliftmompod@gmail.com <<<

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Nov 16, 2019
E57: Networking like a (Mom) Boss with Tia Prevo of DependentWork
00:32:52

Show notes: 2:00 Making friends and connecting resources 5:00 psychology of making referrals 6:00 importance of a good network 7:30 networking online- say hi first 9:00 salt water tip 9:30 “like is lazy” 11:00 connect in a genuine way 12:00 be of service to others in initial approach 14:00 collaborating in direct sales and in professional network 16:00 “don’t live on an island” 17:30 making an impactful introduction 19:00 components of an elevator pitch 20:00 building your network with a service mindset 23:00 abundance mindset to serve and share 24:00 “hi, I need a friend ______” 27:30 rapid fire “You can hop from Star to Star”

>>><<<

Dependent.Work

Check out Tia on LinkedIn, Instagram, and online

Mentioned in this episode: Olive Fox Design, Don't Sleep on Planes book,

>>> NOTES: <<<

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Factor 10!

>>> write me a love note: runliftmompod@gmail.com <<<

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Nov 12, 2019
E56: How to Find Your Workflow
00:11:53

Experts agree checklists (ie daily, weekly, monthly tasks) should be considered "working documents". They will change and evolve. If you don't know what the tasks on your checklist are, do a time audit and highlight tasks in 3 different colors to help categorize into daily/weekly/monthly.

I have mine (below- yours will look different because you have different goals and started at a different time) in two places due to my lifestyle: 

1. printed out and laminated (to mark off in dry erase) on my bathroom mirror 

2. in the notes section of my phone (on iPhone, the checklist function is a circle with a check at the bottom).  

There are some great templates on Evernote and standalone apps (Daily Checklist) that can achieve the same thing.  

DAILY: pray for teammates, business email post to IG stories post to Facebook biz check in with team listen to a podcast (not mine) Plan social content for next day Expenses  

WEEKLY: publish podcast edit podcasts, guest marketing publish pod, blog post on website share to LinkedIn, Pinterest, TikTok 1:1s with team, as scheduled Follow up (cust, team prospects), Record 1-3 product hacks, reviews  

MONTHLY: new team onboarding, as scheduled Deep dive on larger ZYIA FB groups Outreach- podcast, partnerships Outreach- new team prospects Record & edit bonus podcast episode  


I suggest you make your own daily, weekly, monthly "working document". This is a tool to help your workflow. Remember, the tool is not the strategy. Learn more from me at runliftmompod.com or join my ZYIA team’s open house at activeopportunity.com

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Nov 09, 2019
E55: Character Development for Kids in Sports with Amy Schweizer of Tiny Troops Soccer
00:29:52

Show notes- 2:00 background in sports and impact on adolescence 3:30 making friends through sports 5:00 importance of balance, agility, and coordination in early childhood 7:00 bone density benefits 7:30 soccer specific skills and development exposure 9:00 value of socialization 11:00 how to handle a child who is unsure 13:00 impacting the next generation in fitness and physical activity 15:00 modeling healthy behavior (try the go noodle app!)18:00 Tiny Troops Soccer entrepreneurial journey 20:00 rapid fire

Recommended in this episode: Total Money Makeover by Dave Ramsey

Traction: Get a Grip on Your Business by Gino Wickman

4 Hour workweek by Tim Ferriss 

Connect with Tiny Troops on Facebook or at their website

>>><<<

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

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Nov 05, 2019
E54: More than Nothing with Miranda Alcaraz of Street Parking
00:35:18

Show notes: 3:00 Miranda’s fitness background 5:00 CrossFit main staff coaching experience 7:00 competitive years 10:00 transition to motherhood & birth of Street Parking as a fitness community 11:15 importance of vulnerability and influence 14:00 concept of more than nothing and consistency 17:00 value of mental momentum 18:00 consistency then intensity (Wendy Powell MUTU episode)  20:00 working out at home with limited equipment or space 22:00 barriers or creative opportunities? 24:00 value of community in fitness- easy to quit a program, hard to quit a relationship 27:00 Street Parking- from 100 member goal to over 17K members 28:30 rapid fire, including a surprise answer about who  

>>> <<<

Check out more at http://runliftmompod.com or write me a love note at runliftmompod@gmail.com

>>> <<<

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 15% on anything, including Factor 10


Check out the Street Parking community online and on Instagram

Aloette product of the week: www.aloette.com/runliftmom (email me for your listener discount suzy@runliftmompod.com )

Let's connect:

Support podcast partners & get great discounts on stuff you need: runliftmompod.com/partners

Discover my other podcast for entrepreneurs: servethensell.com

Get ZYIA new releases & Aloette sales by text: newreleasewednesday.com

Connect with me on social:

Instagram: instagram.com/runliftmompod

Facebook: facebook.com/runliftmompod

YouTube: youtube.com/runliftmom

Pinterest: pinterest.com/runliftmom

Twitter: twitter.com/runliftmom

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Oct 29, 2019
E53 {BONUS re-release}: Daylight Savings Time End Strategies with Annie's Child Sleep Solutions
00:29:39

RE-RELEASE. Note that Annie is talking about Spring strategies. Spoiler alert: same concepts apply in the Fall. Listen before the time change, y'all! 

>>> <<<

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

>>> <<<

Check out more at http://runliftmompod.com or write me a love note at runliftmompod@gmail.com

>>> <<<

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including ZEN REM

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Oct 24, 2019
E52: Run Pain Free with Valerie Hunt of RunRx
00:30:07

1:30 Valerie's background in fitness 3:00 why learn running as a skill? 3:30 Pose Method of running 5:30 instructional videos 6:00 mechanics of running, Pose defined 7:00 gravity component in running and falling as part of running 10:00 longevity and health as a goal - 26.2 years versus 26.2 miles 12:00 on cadence and using hamstrings to pull 14:30 mindset in movement for organized sports and in fitness industry 16:00 do you cross train as a band aid instead of a fix 17:00 form benefits to running with a stroller 18:00 using a metronome at 4:4 count in self-coaching 20:00role of elasticity in running pain free 22:00 modeling healthy behavior 24:00 rapid fire

Check out Valerie online and work through her MANY instructional videos on YouTube and Instagram.

>>> <<<

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Adaptogenic Symbiotic or get the October 3 for $99 special (doesn't get any better than this!)

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Oct 22, 2019
E51: Rethink Pink with Lara MacGregor of Hope Scarves
00:42:40

3:00 breast cancer diagnosis 6:00 beginning chemotherapy during pregnancy 7:30 the best gift ever 10:00 how the pregnancy both revealed the cancer & saved Lara’s life 13:00 passing the scarves on to another woman facing cancer 14:00 on hair and the role of a scarf in treatment 17:00 strength in scarves as vehicles for personal stories 20:00 Hope Scarves origin story 21:00 personal request and gift scarves 23:45 what is metastatic breast cancer? 27:00 funding for metastatic 30:00 changing the message to living life over cancer 34:00 living with gratitude and joy 36:00 rapid fire

>>> <<<

Connect with Lara on her blog and learn about Hope Scarves. I sent a monetary donation and a scarf to a friend undergoing treatment- you should, too!

>>> <<<

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Yes Whey protein or get the October 3 for $99 special (doesn't get any better than this!)

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Oct 15, 2019
E50: So You Want to Start a Podcast? with Anna Keller of Curiouser & Curiouser
00:43:35

2:00 how did your podcast begin? 4:00 how tough is editing? 6:30 timeline 8:00 being a podcast consumer first 10:00 on format and flexibility on concept 11:00 Suzy on Hungry Horny Happy in 2016 12:00 Joe DeLeo, podcast Veteran on why "fail fast" does NOT work in podcasting 15:00 soft launch as complement to blog 16:30 hard launch with podcast as main channel 19:30 equipment needed to begin (full list on Amazon) 20:00 where to record, audio considerations 26:40 differences in hosts for your feed 27:00 be your own sponsor 29:00 rapid fire

>>> <<<

>>> <<<

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Formula H or get the October 3 for $99 special (doesn't get any better than this!)

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Oct 08, 2019
E48: Postpartum Fitness with Wendy Powell of MUTU System
00:32:49

Wendy Powell, MUTU System

Wendy Powell is the Founder & CEO of MUTU System, a medically reviewed and doctor recommended exercise and recovery program to help eliminate ‘mummy tummy’, Diastasis Recti and pelvic floor weakness.

2:00 MUTU System origin story 4:00 Wendy’s own experience as a “self righteous personal trainer” (self described) & missing link in fitness world 8:00 common postpartum symptoms 9:00 how do you feel about your body after giving birth? Address the changes! 13:00 pregnancy and postpartum in the fitness industry 15:00 MUTU brag board 16:45 Ashley Gammon, MUTU Pro's episode 18:00 postpartum considerations specific to runners 20:00 pelvic floor role in core musculature 21:00 your body will tell you it’s timeline 22:30 strength training considerations 24:00 don’t pee when you exercise & other cues from the body 26:00 fitness during pregnancy- establishing baseline at the appropriate time 28:00 rapid fire

>>> GIVEAWAY! <<<

Win the full MUTU System program ($147 value) by sharing this episode online by tagging #runliftmom AND #mutusystem on Instagram OR Facebook. 2 entires per account. Winner announced October 10, 2019.

Find Wendy Powell & MUTU online, on Instagram, Facebook, Pinterest, or YouTube.

Get MUTU System here or download 10 Things Your Doctor Didn't Tell You About Your Post-Baby Body

>>> NOTES: <<<

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Factor 10!

>>> write me a love note: runliftmompod@gmail.com <<<

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Oct 01, 2019
E47: 3 Ps of Social Content with Brenda Ster
00:41:46

2:00 push versus pull marketing 3:00 why people use social media 6:00 abundance based mindset 7:30 on cold messaging 9:00 displaying your true self through lifestyle content 10:30 your story is not boring 12:00 3Ps defined 13:00 crafting your own story 14:30 vulnerability as a strength 16:00 3 types of stories 17:00 value of purposeful content 18:00 walking the talk of the value 20:00 create a safe space in community moderation 21:30 defining ideal client (minute 24) in the Influencer Strategy episode 22:30 progress over perfection 23:30 serve those behind you on the line 25:00 promotional content 28:00 weaving 3Ps with social psychology 30:00 predicting behavior as a marketer 33:00 rapid fire

>>> TO DO: <<<


Find Brenda on her website, Facebook, and Instagram

Download the 3 Ps of Social Content Workbook (at no cost- thank you, Brenda!)


For more expert advice, dig into Brenda Ster's direct selling resources: https://suiteaffiliates.com/idevaffiliate.php?id=959

Learn about the ZYIA Active business opportunity through me https://runliftmompod.com/whyzyia and I serve as your Business Coach

>>> NOTES: <<<

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

>>> write me a love note: runliftmompod@gmail.com <<<

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Sep 24, 2019
E46: Overcoming Odds as an Adaptive Athlete with Brandon Ryan
00:25:06

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

>><<

Find Brandon on Instagram or through Adaptive Defensive Methods

>><<

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

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Sep 17, 2019
E45: Take Back Your Time with Morgan Tyree
00:29:13

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. 

>>. <<

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

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Sep 12, 2019
E44: {BONUS} Facing Adversity and Winning with Gary Weller
00:32:48

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

>>. <<

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 

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Sep 10, 2019
E43: All about CBD with Ginna Van Zandt of Huntsboro Hemp Co
00:38:50

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.

>>. <<

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!

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Sep 05, 2019
E42: Move with Intention with Core 4 Author Steph Gaudreau
00:32:54

Full show notes with all linked references (photos, Core 4 book): https://runliftmompod.com/epi42/

>>>Connect with Steph on Instagram at instagram.com/steph_gadreau and give a listen to the Listen to Your Body Podcast: https://www.stephgaudreau.com/category/podcast/ 


>>>Support the show:

  • aloette.com/runliftmom (use code RLM for 15% off anything!)
  • runliftmompod.com/product/training-plan/
  • https://redhnutrition.com/athlete/RunLiftMom/
  • runliftmompod.com/factor
  • runliftmompod.com/instacart
  • runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365!)

>>>Connect with me:

  • suzy@runliftmompod.com
  • instagram.com/runwithsuzy
  • runliftmompod.com/blog
  • pinterest.com/runliftmom
  • YouTube.com/runliftmom
--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Aug 29, 2019
E41: Creating Connection in Online Communities with Becky Hoy of Brave Crate
00:36:50

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%

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Aug 22, 2019
E40: Family Fitness with Beth Vazquez of Recess & Results
00:28:07

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. 

>><<

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!

--- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Aug 15, 2019
E39: BONUS: {re-release} How to Become a Morning Person
00:10:38

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. 

>><<

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

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Join Red H Athlete Program

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Aug 08, 2019
E38: Do it Boldy with Sandra Lewis
00:29:11

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

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Aug 08, 2019
E37: Mommy Masterclass: Achieving Life Balance
00:20:38

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 


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Aug 01, 2019
E36: BONUS Influencer Sales Strategy for ZYIA Active Independent Reps
00:52:01

Due to the overwhelming requests for the documents associated with this show, I have made it available on blog: https://runliftmompod.com/zyia-active-without-parties-influencer-style-sales-guide/

I'm no longer a zyia rep (4/2021): runliftmompod.com/why-i-stopped-being-a-zyia-active-rep/ 

Here's what I'm up to now: 

runliftmompod.com/frequently-asked-questions-about-being-an-aloette-rep/ 

Difference between direct sales party plans and influencer marketing (2:00), importance of playing the "long game" (4:00), mindset episode with Tracy Martens (5:00), lead magnets (9:00), importance of a sound email strategy (11:00), unboxing during business launch (13:00), back office messaging (15:00). importance of connection (16:30), launch events and first 30 days (18:00), knowing your ideal client (24:00), Sassy Suite motto- "I'm somebody's shot of Jack!", in person events & presenting brand (28:00), risk for burnout and how to avoid it (32:00). Key long term takeaways: consistency & connection  


suzy@runliftmompod.com


runliftmompod.com


You can also join Red H Athlete Program (influencer style by design- no closed model!)

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Jul 25, 2019
E35: {re-release} Katie Danger of Red H Nutrition
00:29:54

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

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Jul 25, 2019
E34: Poshmark & Pampers: Creating your own Mom Career with Caroline Campbell
00:30:04

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

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Jul 18, 2019
E33: Eating for Two with Cathey Stoner, RDN of Baby & Me Nutrition
00:34:39

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

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Jul 11, 2019
E32: Food is Fun with Jennifer Littau, MS RDN CPT of A Balanced Life Rx
00:32:55

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

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

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

Support the show by checking out ZYIA Active or shopping with Red H Nutrition 

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Jul 04, 2019
E31: Less Screen, More Play with Bailey Garcia of Parents and Play
00:28:01

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 

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Jun 27, 2019
E30: Mommy Masterclass: Modeling Healthy Behavior
00:19:57

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

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Jun 20, 2019
E29: Triple Stroller Running with Guinness World Record Holder Ann Marie Cody
00:39:56

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

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Jun 13, 2019
E28: Overcoming Marathon Training Obstacles
00:19:19

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

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Jun 06, 2019
E27: Fitness Over 40 with Rob Arnold of the Masters Athlete
00:31:30

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 

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May 30, 2019
E26: NICU & Marathon Running with Suzanna Lemek
00:39:56

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)

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May 23, 2019
E25: Infant Sleep Environment with Serenity Sleepers
00:26:22

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

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May 16, 2019
E24: Infertility, Fitness During Pregnancy, & Garage Workouts with Lorrie DeVaney
00:34:37

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

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May 09, 2019
E23: Goal Setting & Taking Action with Purple Path Coaching
00:33:01

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!)

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May 02, 2019
BONUS Re-release: Opening Up about Postpartum Depression
00:42:40

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!

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Apr 30, 2019
E22: All things Open: CrossFit, Mind, and Heart with Candy Riffle
00:39:00

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 

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Apr 25, 2019
E21: Go For It with Katie Danger of Red H Nutrition
00:29:55

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

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Apr 18, 2019
E20: Holistic Approach to Motherhood with The Crunchy Crusader
00:39:58

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 

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

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Apr 11, 2019
E19: Infertility, Triplets, & Fatherhood with Trey Goodwin
00:43:41

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

Full show notes: https://www.runliftmompod.com/epi19/ 

Connect with me on IG: https://instagram.com/runliftmom


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Apr 04, 2019
E18: Life Balance + Side Hustles with Amanda Miller and Read It & Reap with Me
00:35:00

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!

Item of the week

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Mar 28, 2019
E17: Pelvic Floor Health with Ashley Gammon
00:33:32

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 

>>><<<

Get MUTU System here or download 10 Things Your Doctor Didn't Tell You About Your Post-Baby Body

>>><<<

Item of the week 

Connect with me 

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Mar 21, 2019
E16: Move Because You Can with Jenn Andrews
00:39:15

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.

Item of the Week

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Mar 14, 2019
E15: Healthy Mindset with Tracy Martens
00:28:48

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

Item of the week

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Mar 07, 2019
E14: Daylight Saving Time Strategy with Annie’s Child Sleep Solutions
00:28:27

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

>>> <<<

Check out more at http://runliftmompod.com

>>> <<<

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Adaptogenic Symbiotic 

Send me a love note: runliftmompod@gmail.com



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Mar 05, 2019
E13: Stroller Running Best Practices with Quad Moms Pie Bell & Sherri Armitage
00:28:34

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
00:24:32

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


Item of the week

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Feb 26, 2019
E11: Worth It with ZYIA Active CEO Erin Bradley
00:32:03
Vision for business is born (1:50), 4 Pillars & ZYIA name (3:10), purposeful distribution channel (5:00),  early frustration with manufacturers (7:10), working with family (9:30), leaving work at work (13:15),  parenting opportunities out of obstacles (15:00), core competencies & 4 Pillars (17:30), advice for past self (20:00), rapid fire (22:50).  Learn more about what I’m doing now: runliftmompod.com/aloette Aloette product of the week: www.aloette.com/runliftmom (email me for your listener discount suzy@runliftmompod.com ) Let's connect: Support podcast partners & get great discounts on stuff you need: runliftmompod.com/partners Discover my other podcast for entrepreneurs: servethensell.com Get ZYIA new releases & Aloette sales by text: newreleasewednesday.com Connect with me on social:  Instagram: instagram.com/runliftmompod Facebook: facebook.com/runliftmompod YouTube: youtube.com/runliftmom Pinterest: pinterest.com/runliftmom Twitter: twitter.com/runliftmom --- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Feb 21, 2019
E10: Part 1: Weight Loss Transformation with Chris Kenon
00:23:53

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.  


Item of the week  


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

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Feb 19, 2019
E9: Part 2: Transformation to Triathlete with Chris Kenon
00:30:12

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

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Feb 19, 2019
E8: Fundraising for Races in a Crowded Space with Jennifer Lawson
00:23:03

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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Feb 14, 2019
E7: Part 2: Opening Up about Postpartum Depression with Beth Warren & Neena Malosky
00:29:20
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 --- Send in a voice message: https://anchor.fm/runliftmom/message Support this podcast: https://anchor.fm/runliftmom/support
Feb 12, 2019
E6: Connecting to your Local Running Community with Mary Tramazzo
00:24:40

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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Feb 07, 2019
E5: Sweat like a Mother with Amy Schwartz
00:24:04

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


Item of the week 

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Feb 05, 2019
E4: Part 2: Strategic Quitting with Brandon McCormick & Mike DeRosa
00:12:16

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

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Jan 31, 2019
E3: Part 1: Strategic Quitting with Brandon McCormick & Mike DeRosa
00:16:18

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

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Jan 31, 2019
E2: Q&A: Morning Workout Habits, Fitness for New Moms, Healthy Hydration
00:10:20

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

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Jan 29, 2019
1. Opening Up About Postpartum Depression
00:15:53

Real talk: this was supposed to be podcast practice. What it turned into was an intimate conversation between friends about perinatal and postpartum depression with Neena Malosky, maternal mental health advocate and supermom to 7 year old Noah. 


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


This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything


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

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Jan 24, 2019
BONUS: Do you have a BHAG (Big Hairy Audacious Goal)?
00:08:12

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 

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Jan 22, 2019
BONUS: Don’t Make these Marathon Mistakes!
00:07:32

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 

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Jan 18, 2019
BONUS: How to Train for a Marathon after Having a Baby
00:07:00

...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 

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Jan 18, 2019
BONUS: How to Become a Morning (Workout) Person
00:07:02

My top 3 tips on waking up earlier: 

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

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

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Jan 17, 2019
Run Lift Mom (Trailer)
00:00:47
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Jan 16, 2019