Run Lift Mom

By Suzy Goodwin

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Description

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

Episode Date
S2E28: Priority Management with Jennifer Johnson, CEO of CinchShare
1370

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!
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 25, 2020
S2E27: How to Maximize Time with Monotasking
1196

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 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 22, 2020
S2E26: From Network Marketing Skeptic to Direct Sales Rep
2537

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.



--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 18, 2020
S2E25: 3 Tips for Buying a Treadmill
766

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.

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 15, 2020
S2E24: Sustainable Health Habits with Jen Gerasimas of 7Core Wellness
1907

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 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 11, 2020
S2E23: 3 Ways to Improve Running Mindset
570

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.

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 08, 2020
S2E22: How to Raise Money for Charity While Training for a Race {re-release} with Jennifer Lawson
1622

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.

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 04, 2020
S2E21: What’s a BHAG & Why Do You Need One?
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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! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 01, 2020
S2E20: Life Balance with ZYIA Active CEO Erin Bradley
1891

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 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.

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 28, 2020
S2E19: 3 Tips from Ultramarathon Training You Can Use in a 5K
543

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 25, 2020
S2E18: Micronutrient Gaps in Popular Diets with Katie Danger of Red H Nutrition
2114

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 21, 2020
S2E17: {rerelease} Move Because You Can with Jenn Andrews
2558

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 18, 2020
S2E16: Ask the Dietician with Jennifer Littau
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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 --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 14, 2020
S2E15: Why I Did Murph every Monday for 24 Weeks
650

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 11, 2020
S2E14: Barefoot Training with Vincent Vu of Kinis
2319

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%

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 07, 2020
S2E13: Running Your First Marathon: Advice & Reflection
731

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 04, 2020
S2E12: Small Business Instagram Tips for Wellness & Fitness with Sue B. Zimmerman
2304

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/ 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Dec 31, 2019
S2E11: 3 Reasons Why You Don’t Reach Your Goals
457

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Dec 28, 2019
S2E10: Eat Real Food with The Whole Cook Christina Shoemaker
1512
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/  --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Dec 24, 2019
S2E9: Nutcracker 12 Hour Ultramarathon {Audio Journal}
887
Check out http:runliftmompod.com/nutcracker12 for complete show notes --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Dec 21, 2019
S2E8: Mommy Masterclass- Men of Run Lift Mom
1569

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/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Dec 17, 2019
S2E7: How to Pack for an Ultramarathon
745

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/ 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Dec 13, 2019
S2E6: Mobility & Self Care with Dr. Sami Herbster, PT, DPT
2269

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/ 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Dec 10, 2019
S2E5: Minimum Effective Dose Running
1049

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/ 


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Dec 07, 2019
S2E4: My Infertility Journey
2350
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 --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Dec 05, 2019
S2E3: From Chains to Freedom with Tiffany Palmer
1415

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/ 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Dec 03, 2019
S2E2: Body after Baby with Wendy Powell of MUTU System {rerelease}
2196

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Nov 30, 2019
S2E1: Ruck It with Emily McCarthy of GORUCK
2031

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 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/ 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Nov 26, 2019
E60: Tips for Running in the Dark
690
  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 or MapMyRun’s Route Genius are apps you can use to find safe places to run. If you are running from home base, stick to paths you know are safe! 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! I like this one with the hand strap but real talk: any style can be put in your Light n Tightside pocket so you don’t drop it. 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 · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Nov 22, 2019
E59: What I Learned in a 6 week Nutrition Challenge
1654

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 <<<

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Nov 19, 2019
E58: Dating your Spouse with Elle Moseley of Picnic Charlotte
1323

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 <<<

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Nov 16, 2019
E57: Networking like a (Mom) Boss with Tia Prevo of DependentWork
2019

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 <<<

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Nov 12, 2019
E56: How to Find Your Workflow
760

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Nov 09, 2019
E55: Character Development for Kids in Sports with Amy Schweizer of Tiny Troops Soccer
1858

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!

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Nov 05, 2019
E54: More than Nothing with Miranda Alcaraz of Street Parking
2164

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 10% on anything, including Factor 10


Check out the Street Parking community online and on Instagram

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Oct 29, 2019
E53 {BONUS re-release}: Daylight Savings Time End Strategies with Annie's Child Sleep Solutions
1826

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Oct 24, 2019
E52: Run Pain Free with Valerie Hunt of RunRx
1810

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!)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Oct 22, 2019
E51: Rethink Pink with Lara MacGregor of Hope Scarves
2607

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!)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Oct 15, 2019
E50: So You Want to Start a Podcast? with Anna Keller of Curiouser & Curiouser
2708

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!)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Oct 08, 2019
E49: BONUS: ZYIA Active Influencer Style for Direct Sales and Network Marketing
1982

>>> NOTES: <<<

3:00 Micro level episode with Neena Malosky 4:00 how does this differ from a party plan? 6:00 flexibility of direct selling `10:00 follow up using 2/2/2 method 12:00 building up content bank 13:45 new release gamble 15:00 utilizing text with existing customers 18:00 monthly newsletter 20:00 another note on flexibility of influencer style in direct selling 22:00 on ranks and company incentives 24:00 know your bandwidth 26:00 planning 60-90 days out 

  • This audio journal is focused on sales strategy only
  • As a recruitment strategy, remember you will NOT be "getting in front of" potential new reps in parties
  • It's important to discuss the opportunity publicly if you want to build team

>>> LISTENER TO DO: <<<

Listen to 3Ps of Social Content episode with Brenda Ster & download the 3 Ps of Social Content Workbook at no cost

Want to join my team? As your sponsor, I'm your business coach. Email me: runliftmompod@gmail.com

>>> 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 Formula H or get the October 3 for $99 special


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Oct 03, 2019
E48: Postpartum Fitness with Wendy Powell of MUTU System
2075

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 <<<

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Oct 01, 2019
E47: 3 Ps of Social Content with Brenda Ster of Sassy Suite
2509

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 the Sassy Suite website, Facebook, and Instagram

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

>>> 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 <<<

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Sep 24, 2019
E46: Overcoming Odds as an Adaptive Athlete with Brandon Ryan
1553

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

>><<

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

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

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

Buy Take Back Your Time to go deep with Morgan!

Check out the many free printables Morgan has on her website

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

Winner announced on Instagram on 9/20. 

>>. <<

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

>> <<

Email me at runliftmompod@gmail.com

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

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

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

>>. <<

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

>> <<

Email me at runliftmompod@gmail.com 

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

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

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

>>. <<

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

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

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

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

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

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

>>. <<

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

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

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

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

Check out Becky online or on Facebook and Instagram.

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

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

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

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

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

>><<

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

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

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

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

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

>><<

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

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

Join Red H Athlete Program

Write me a love note at runliftmompod@gmail.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Aug 08, 2019
E38: Do it Boldy with Sandra Lewis
1798

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

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

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

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

Item of the week

Join Red H Athlete Program

Write me a love note at runliftmompod@gmail.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Aug 08, 2019
E37: Mommy Masterclass: Achieving Life Balance
1285

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

Erin Bradley, Episode 11

Coach Cat, Episode 23

Caroline Campbell, Episode 34

Tracy Martens, Episode 15

Suz Lemek, Episode 26

<<>>

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

Email me at runliftmompod@gmail.com 


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

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

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

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

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

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

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

Item of the week

Join Red H Athlete Program

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

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

Learn from Caroline on Instagram or shop with her on Poshmark

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

Send me a love letter: runliftmompod@gmail.com

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

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

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

Real Food for Pregnancy book 

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

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

Become an Ambassador

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Jul 11, 2019
E32: Food is Fun with Jennifer Littau, MS RDN CPT of A Balanced Life Rx
2022

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

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

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

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jul 04, 2019
E31: Less Screen, More Play with Bailey Garcia of Parents and Play
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2:00 screen time standards 4:00 know your child, not the general recommendations 6:30 importance of play 8:00 bonding with Dad over play 10:00 visual acuity & development 11:30 removing screens in the summer 13:00 either/or options 14:30 family rules for screen boundaries 15:15 how to play with babies Modeling Healthy Behaviors episode 16:00 Worth It with Erin Bradley episode 18:00 let them fail Serenity Sleepers episode 19:00 rapid fire 

Rex Wrecks It 

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

Connect with me or email runliftmompod@gmail.com 

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

Class is in session! 

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

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

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

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

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

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

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

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

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

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

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


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

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

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

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

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

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

Holla at me: runliftmompod@gmail.com

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

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

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

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

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

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

Donate to March of Dimes 

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

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

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

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

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

Blackout EZ window shades

Item of the week 


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

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

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


Item of the Week

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


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

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

Connect with Cat 

 Shop Red H Nutrition or check out Item of the week 

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

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

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

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

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

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

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

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

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

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

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

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

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

Item of the week

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Apr 18, 2019
E20: Holistic Approach to Motherhood with The Crunchy Crusader
2445

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

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

Connect with me 

Item of the week 

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

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

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

Item of the week or  Shop Red H Nutrition to support the show

Connect with Suzy


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Apr 04, 2019
E18: Life Balance + Side Hustles with Amanda Miller and Read It & Reap with Me
2147

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

Connect with Suzy


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Mar 28, 2019
E17: Pelvic Floor Health with Ashley Gammon
2059

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 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Mar 21, 2019
E16: Move Because You Can with Jenn Andrews
2402

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
1775

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
1754

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



--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Mar 05, 2019
E13: Stroller Running Best Practices with Quad Moms Pie Bell & Sherri Armitage
1761

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

Item of the week

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Feb 28, 2019
E12: Obstacle Course Racing with Spartan Challenge Ranked Yeniz Parton
1519

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
1845

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


Learn more about Erin or connect with me

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 21, 2019
E10: Part 1: Weight Loss Transformation with Chris Kenon
1571

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 19, 2019
E9: Part 2: Transformation to Triathlete with Chris Kenon
1859

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.  

Item of the week  

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 19, 2019
E8: Fundraising for Races in a Crowded Space with Jennifer Lawson
1675

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   

Item of the week

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Feb 14, 2019
E7: Part 2: Opening Up about Postpartum Depression with Beth Warren & Neena Malosky
1807
Listen to PART 1 first! We brought Beth Warren, LCSW, PMH-C in for a follow up to our PPD convo.  Defining Perinatal Depression (2:50), Baby Blues is not a thing (8:40), Resources including Postpartum Support International website, phone 800-944-4773, text 503-894-9453 (10:00), How "tribe" can help (14:55), The Big 3s- duration, intensity, frequency (21:00). Item of the week  Connect with me HERE or shout at me runliftmompod@gmail.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 12, 2019
E6: Connecting to your Local Running Community with Mary Tramazzo
1527

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


Item of the week 

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Feb 07, 2019
E5: Sweat like a Mother with Amy Schwartz
1491

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 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Feb 05, 2019
E4: Part 2: Strategic Quitting with Brandon McCormick & Mike DeRosa
783

Fathers discuss their 24 hour treadmill challenge in part 2 of 2: 


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


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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 31, 2019
E3: Part 1: Strategic Quitting with Brandon McCormick & Mike DeRosa
1025

Fathers discuss their 24 hour treadmill challenge in part 1 of 2: 


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


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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 31, 2019
E2: Q&A: Morning Workout Habits, Fitness for New Moms, Healthy Hydration
667

In this Question & Answer episode, we cover how to strategically create a morning workout habit (:34), getting your new mom exercise groove back (3:50) putting salt in your water (6:41). 


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

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


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


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 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 24, 2019
BONUS: Do you have a BHAG (Big Hairy Audacious Goal)?
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Challenge mainstream thinking on goal setting- reach high with a BHAG! 


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


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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 22, 2019
BONUS: Don’t Make these Marathon Mistakes!
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Learn from my oops moments! 5 very common race day mistakes: 


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


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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 18, 2019
BONUS: How to Train for a Marathon after Having a Baby
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...okay, it’s really any race. 5K? 10K? 13.1? You can use this advice. 


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


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

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

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

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 17, 2019
Run Lift Mom (Trailer)
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--- Send in a voice message: https://anchor.fm/runliftmom/message
Jan 16, 2019