Run Lift Mom

Run Lift Mom

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By Suzy Goodwin
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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.
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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.
runliftmompod.com

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E56: How to Find Your Workflow
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
11:52
November 9, 2019
E55: Character Development for Kids in Sports with Amy Schweizer of Tiny Troops Soccer
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 >>>
30:11
November 5, 2019
E54: More than Nothing with Miranda Alcaraz of Street Parking
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   >>>
35:16
October 29, 2019
E53 {BONUS re-release}: Daylight Savings Time End Strategies with Annie's Child Sleep Solutions
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!  >>>
29:38
October 24, 2019
E52: Run Pain Free with Valerie Hunt of RunRx
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. >>>
29:23
October 22, 2019
E51: Rethink Pink with Lara MacGregor of Hope Scarves
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 >>>
42:40
October 15, 2019
E50: So You Want to Start a Podcast? with Anna Keller of Curiouser & Curiouser
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 >>>
44:20
October 8, 2019
E48: Postpartum Fitness with Wendy Powell of MUTU System
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!
34:42
October 1, 2019
E47: 3 Ps of Social Content with Brenda Ster of Sassy Suite
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: NOTES: write me a love note: runliftmompod@gmail.com
42:15
September 24, 2019
E46: Overcoming Odds as an Adaptive Athlete with Brandon Ryan
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 >>
25:05
September 17, 2019
E45: Take Back Your Time with Morgan Tyree
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.  >>.
29:13
September 12, 2019
E44: {BONUS} Facing Adversity and Winning with Gary Weller
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 >>.
33:46
September 10, 2019
E43: All about CBD with Ginna Van Zandt of Huntsboro Hemp Co
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. >>.
38:05
September 5, 2019
E42: Move with Intention with Core 4 Author Steph Gaudreau
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  >>.
32:10
August 29, 2019
E41: Creating Connection in Online Communities with Becky Hoy of Brave Crate
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%
36:49
August 22, 2019
E40: Family Fitness with Beth Vazquez of Recess & Results
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.  >>
28:07
August 15, 2019
E39: BONUS: {re-release} How to Become a Morning Person
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.  >>
10:38
August 8, 2019
E38: Do it Boldy with Sandra Lewis
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
29:11
August 8, 2019
E37: Mommy Masterclass: Achieving Life Balance
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 
20:37
August 1, 2019
E36: BONUS Influencer Sales Strategy for ZYIA Active Independent Reps
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!)
51:16
July 25, 2019
E35: {re-release} Katie Danger of Red H Nutrition
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
29:53
July 25, 2019
E34: Poshmark & Pampers: Creating your own Mom Career with Caroline Campbell
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
30:03
July 18, 2019
E33: Eating for Two with Cathey Stoner, RDN of Baby & Me Nutrition
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
37:05
July 11, 2019
E32: Food is Fun with Jennifer Littau, MS RDN CPT of A Balanced Life Rx
Jennifer Littau is a Registered Dietitian Nutritionist (RDN) with a Masters of Science (MS) degree in Dietetics from Eastern Michigan University. She also holds a Bachelor of Arts degree in Psychology from the University of Southern California. Path from collegiate athlete to fitness professional to practicing Dietician (2:00), difference between a Registered Dietician and a Nutritionist (5:00) Clinical areas of practice including cardiovascular health, diabetes management, youth sports, family nutrition, and corporate wellness (7:30), tactical tips for busy Moms trying to lose weight (11:00), tactical tips for getting family and kids on board with healthy eating (18:00), rapid fire including many ways to burpee while on summer vacation (22:00) Check out Jennifer's practice & learn from her in the Facebook community.  Become an Ambassador for Run Lift Mom! Support the show by checking out the Item of the Week or  Shop Red H Nutrition 
32:54
July 4, 2019
E31: Less Screen, More Play with Bailey Garcia of Parents and Play
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 
28:00
June 27, 2019
E30: Mommy Masterclass: Modeling Healthy Behavior
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
19:55
June 20, 2019
E29: Triple Stroller Running with Guinness World Record Holder Ann Marie Cody
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
39:56
June 13, 2019
E28: Overcoming Marathon Training Obstacles
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
19:18
June 6, 2019
E27: Fitness Over 40 with Rob Arnold of the Masters Athlete
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 
31:29
May 30, 2019
E26: NICU & Marathon Running with Suzanna Lemek
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)
39:55
May 23, 2019
E25: Infant Sleep Environment with Serenity Sleepers
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
26:22
May 16, 2019
E24: Infertility, Fitness During Pregnancy, & Garage Workouts with Lorrie DeVaney
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
34:37
May 9, 2019
E23: Goal Setting & Taking Action with Purple Path Coaching
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!)
33:14
May 2, 2019
BONUS Re-release: Opening Up about Postpartum Depression
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!
42:39
April 30, 2019
E22: All things Open: CrossFit, Mind, and Heart with Candy Riffle
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 
38:59
April 25, 2019
E21: Go For It with Katie Danger of Red H Nutrition
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
29:54
April 18, 2019
E20: Holistic Approach to Motherhood with The Crunchy Crusader
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
39:57
April 11, 2019
E19: Infertility, Triplets, & Fatherhood with Trey Goodwin
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
46:20
April 4, 2019
E18: Life Balance + Side Hustles with Amanda Miller and Read It & Reap with Me
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
34:59
March 28, 2019
E17: Pelvic Floor Health with Ashley Gammon
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).  >>>
33:32
March 21, 2019
E16: Move Because You Can with Jenn Andrews
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
39:14
March 14, 2019
E15: Healthy Mindset with Tracy Martens
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
28:47
March 7, 2019
E14: Daylight Saving Time Strategy with Annie’s Child Sleep Solutions
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 >>>
28:26
March 5, 2019
E13: Stroller Running Best Practices with Quad Moms Pie Bell & Sherri Armitage
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
28:33
February 28, 2019
E12: Obstacle Course Racing with Spartan Challenge Ranked Yeniz Parton
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
24:32
February 26, 2019
E11: Worth It with ZYIA Active CEO Erin Bradley
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 
29:57
February 21, 2019
E10: Part 1: Weight Loss Transformation with Chris Kenon
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
25:23
February 19, 2019
E9: Part 2: Transformation to Triathlete with Chris Kenon
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
30:12
February 19, 2019
E8: Fundraising for Races in a Crowded Space with Jennifer Lawson
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
27:07
February 14, 2019
E7: Part 2: Opening Up about Postpartum Depression with Beth Warren & Neena Malosky
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
29:19
February 12, 2019
E6: Connecting to your Local Running Community with Mary Tramazzo
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 
24:40
February 7, 2019
E5: Sweat like a Mother with Amy Schwartz
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 
24:04
February 5, 2019
E4: Part 2: Strategic Quitting with Brandon McCormick & Mike DeRosa
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
12:16
January 31, 2019
E3: Part 1: Strategic Quitting with Brandon McCormick & Mike DeRosa
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
16:17
January 31, 2019
E2: Q&A: Morning Workout Habits, Fitness for New Moms, Healthy Hydration
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
10:19
January 29, 2019
E1: Opening Up About Postpartum Depression
Real talk: this was supposed to be podcast practice. What it turned into was an intimate conversation between friends about perinatal and postpartum depression with Neena Malosky, maternal mental health advocate and supermom to 7 year old Noah.  Intrigued? Want to dig deeper? Postpartum Support International (PSI) can connect you to local resources, therapists, support groups etc.  Connect with me HERE or via email at runliftmompod@gmail.com 
15:53
January 24, 2019
BONUS: Do you have a BHAG (Big Hairy Audacious Goal)?
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 
08:12
January 22, 2019
BONUS: Don’t Make these Marathon Mistakes!
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 
07:32
January 18, 2019
BONUS: How to Train for a Marathon after Having a Baby
...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 
07:00
January 18, 2019
BONUS: How to Become a Morning (Workout) Person
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 
07:02
January 17, 2019
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