Explore every episode of the podcast Wellness For The Win Podcast
Dive into the complete episode list for Wellness For The Win Podcast. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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Title
Pub. Date
Duration
#81: When You're Conflicted About Whether or Not to Grow Your Family
09 avr. 2025
00:29:19
Today is a solo episode about the decision to grow your family -- or not. I was recently cleaning out the boys' closets and posted a question box on my stories asking people if they felt sad putting away old clothes, knowing you are done having kids, OR if you're conflicted about what to do. The response was overwhelming. I heard from SO many of you that you also struggled with the decision to be done (and I know for many it is NOT a choice -- loss, infertility, divorce, illness, etc.) Truly, this is a complicated topic for everyone. I shared some of my vulnerable thoughts and feelings around this topic as someone with a medically complex child as their second and last, and how that has impacted me emotionally in a way I didn't expect.
I hope this resonates with some of you and helps you feel less alone if you're struggling with these feelings, too! XOXO
Please be sure to rate, review and subscribe to the podcast!
#79: 2024 Reflections + 2025 Goals and Word of the Year -- Solo
17 janv. 2025
00:33:17
Today is a quick-ish solo episode!
I'm looking back on my 2024 ins & outs -- what to keep & what to ditch, plus my 2025 word of the year, what I'm looking forward to, and other reflections!
Plus 4 years of motherhood, and other randomness! ENJOY!
AFFILIATE LINKS:
Clean Simple Eats code: WELLNESSFORTHEWIN - shop here
Please be sure to rate, review and subscribe to the podcast!
#77: The "Happiness Trap" with Licensed Therapists from The Counseling Co.
27 nov. 2024
01:12:14
This episode with the licensed therapists from The Counseling Co. is all about the "happiness trap" -- AKA, how our beliefs around happiness can get in the way of our expectations and also… the difference between fulfillment and happiness. Are YOU truly happy in your life? Does being content mean you've "settled"?
This is a loaded topic that applies to all of us! I hope you find value in this conversation!
What we discussed:
Happiness vs. fulfillment vs. contentment
Does being content mean you’re “settling” for less in life
How to stop striving for perfection / shifting expectations of what happiness “should” look like
Acceptance is a practice - not a destination
Tips if you’re struggling with comparison, especially on social media
Comparative suffering – “well, this isn’t a big deal, but…” “someone else is going through something harder…”
When reality doesn’t meet expectations in marriage
What about when you’re happy with your life BUT it feels overly full / busy / overwhelming
The power of saying NO and checking in with your values
Tips for moms struggling with their identity in motherhood
How to find happiness when you’re navigating a new normal // major life change (i.e. having a medically complex child, becoming a caregiver for an aging parent, etc.)
Get 20% off the Expecting and Empowered mobile app (annual subscription) through the end of November 2024 with my affiliate code WELLNESSFORTHEWIN - sign up here
Please be sure to rate, review and subscribe to the podcast!
#76: Bianca Miller's Journey from Leaving Teaching to Becoming a Full-Time Author, Sneak Peek at Book TWO, Plus an "Ask The Neighbors"/Advice Segment with Shan + B!
23 oct. 2024
01:10:23
So excited to have my good friend, neighbor and PUBLISHED AUTHOR Bianca Miller on the pod today! This one is slightly chaotic -- enjoy ; )
What we covered:
How and why she decided to step away from teaching & her career journey that led her to becoming a full-time author
How long were you planning / writing Diving In (your debut novel) before it was officially published?
The first draft of a book vs. the finished product and the editing process
What is her dream goal as an author
What does her writing process look like
Little sneak peek into book 2: The Breath Between Us (coming soon!)
Best piece of advice Bianca has ever received
PS: THERE IS CURSING. DON'T LISTEN WITH LITTLE EARS. WE'RE SORRY.
ASK THE NEIGHBORS / ADVICE SEGMENT WITH SHAN + B!
Advice for a teacher who wants to leave teaching
New mom feeling like she is losing friends postpartum – lots of tips & advice for moms and women navigating friendships
Please be sure to rate, review and subscribe to the podcast!
#75: Kellie Bullard-Kelley Part 2: Life After Loss, Remarrying as a Young Widow, How to Survive and Thrive Through Grief and More
16 oct. 2024
01:19:42
I'm SO excited to have Kellie Bullard-Kelley BACK on the podcast today for part 2! She was on waaaaay back on episode 6 of the podcast, so today is a little life update several years later.
We talk about life after losing her husband at age 26, dating and remarrying as a young widow, how she navigated her grief then and now, tips for dealing with grief or supporting loved ones through it, leaning on faith, and more.
What we covered:
How her new husband supports her through grief
Does it help your grief that Connor knew Alex?
How does Connor feel when she posts heartfelt things about Alex?
Do the kids call Connor “dad”?
Are you and Connor hoping to have kids in the future?
Did you feel guilt dating again after losing Alex?
Were family and friends supportive when you shared that you and Connor were dating?
How her faith played into her grief journey & carried her through it
Did you ever turn away from God after losing Alex?
New / additional tips on how to support people going through grief
How relationships can change - for better or for worse - after grief
How to keep going after a great loss
How to talk to kids about grief + death + loss and strategies she used
Any special tributes or traditions for Alex moving forward?
How to continue taking care of YOUR health through things like fitness, etc. when you’re going through grief
What she’s looking forward to + what’s next for her family
Please be sure to rate, review and subscribe to the podcast!
#74: NAPA Intensive Therapy Recap, Nutrition Q&A, Special Needs Mom Tips and More
02 oct. 2024
01:01:01
Solo episode today!
What I covered:
NAPA – Levi’s therapy intensive in Colorado – recap
Goals now that we’re home
Random Q&A:
Do we need to avoid gluten and dairy?
Basic tips for someone looking to start eating healthier
What I’m doing to lower my cholesterol
C-section scar – how has it healed almost 17 months postpartum?
Dream podcast guests I’d love to have on
How do you take care of yourself as a (medical) mom?
Stroller wagon feedback / recommendations
Tips for going to the store with special needs / low tone kiddos who can’t sit up in a cart – helpful alternatives
AFFILIATE LINKS MENTIONED:
Clean Simple Eats -- affiliate code WELLNESSFORTHEWIN for 10% off CSE proteins, other products and OffBeat Butters. Shop here
Expecting and Empowered -- affiliate code WELLNESSFORTHEWIN to save on your annual app subscription for their pregnancy/postpartum/advanced pp workouts -- more info here
Please be sure to rate, review and subscribe to the podcast!
#73: A Deep Dive Into Understanding the Therapy Process with The Counseling Co.
25 sept. 2024
00:40:16
In today’s episode, I sat down with therapists Kelsey & Tara from the Counseling Co. (women’s mental health practice located in the Kansas City area) to take a deep dive into the therapy process.
What you can expect in this episode:
How to find a therapist that is right for you
Different types of therapy: talk therapy vs. EMDR, etc.
What does a therapy session look like? How do you get started, how does it end, etc.
Do you usually get action steps to work on after sessions?
How often should you go to therapy?
Who could benefit from therapy? Do you need to be working through “trauma” or specific issues, or can you go for general mental health / maintenance?
Please be sure to rate, review and subscribe to the podcast!
#72: Why Motivation Isn't Enough -- How to Develop & Maintain Healthy Habits
31 juil. 2024
00:33:51
Today is a solo episode! What you can expect when you listen:
Sharing some thoughts on health and wellness goals & habits – why motivation isn’t enough & what you need instead
We’ll talk about the WHY behind your food + exercise choices, and other things that impact your overall wellness
Discuss short-term and long-term benefits of movement + healthy eating
One of my personal health goals I’m currently focusing on
Can intuitive eating + working on improving lab results coexist?
Affiliate Links:
Use my affiliate code WELLNESSFORTHEWIN to save on the Expecting and Empowered workout app: click here to learn more
Use my affiliate code WELLNESSFORTHEWIN to save on Clean Simple Eats protein powders, greens, hydration / energy drinks, OffBeat Butters and more! My favorites are the Simply Vanilla and Snickerdoodle and Chocolate Brownie Protein. Fav nut butters are Sweet Classic PB, Cinnamon Roll, Salted Caramel and Aloha! Click here to SHOP
FullWell Fertility – supplements for before, during and after pregnancy (I love their prenatals and fish oil supps and they have lots of others, too!) -- affiliate code WELLNESSFORTHEWIN
Please be sure to rate, review and subscribe to the podcast!
#68: Disordered Eating, Eating Disorders & Healing Your Relationship with Food and Your Body with Heather Lasco, RD
08 mai 2024
00:56:30
Heather Lasco is a Registered Dietitian who specializes in working with individuals with eating disorders. In this episode we dive into all things disordered eating, eating disorders, body dysmorphia, recovery, supporting a loved one who is struggling, and so much more.
What we covered:
What are the eating disorders and how are they diagnosed
What is binge eating disorder
Are EDs a mental health disorder?
What is orthorexia?
Is it possible to have signs of an ED without having a diagnosis?
When does dieting become disordered or a full-blown ED?
Red flags that may indicate you’re struggling with your relationship with food
Ozempic — thoughts
Relearning hunger and fullness cues -- how?
Necessary steps before intuitive eating, after extreme restriction
What is body dysmorphia
The impact of social media — the good and the bad
How to support a loved one with a suspected eating disorder
How to get started with healing your relationship with food
Struggle with eating around other people? Some tips
Eating disorder recovery
How to find a dietitian who specializes in eating disorders
Please be sure to rate, review and subscribe to the podcast!
#67: Toddler Discipline, Setting Boundaries and Random Q&A
01 mai 2024
00:33:14
Hello! Today is a random solo episode that is all over the place, per usual. Here's what you can expect:
random Q&A / would you rather
recent amazon purchases
summer bucket list
how I grew on Instagram
a little rant about IG & comparison
mom tips & inspiration
recent books i've loved and recommend
future podcast guests coming soon
three year old discipline tips & resources (Dr. Becky Good Inside, Big Little Feelings, Janet Lansbury - The Unruffled Podcast, Nurtured First, Parenting with Ginger Hubbard - faith-based podcast)
Please be sure to rate, review and subscribe to the podcast!
Ready to Try REAL FOOD for Tube Feeding? Learn How with Hilarie Geurink, RD, CSP
24 avr. 2024
00:52:08
For anyone interested in learning about using REAL FOOD for tube feeding, you have to listen to this conversation! My friend and fellow dietitian, Hilarie Geurink is here to share alllll of her knowledge on this area and I know you will leave with so many amazing takeaways. She knows her stuff, but she is also so compassionate and recognizes this is not one-size-fits-all, and shares how you can achieve this with your unique feeding situation to improve symptoms & quality of life. As a mom of a medically complex kiddo with a G-tube, I am so grateful for all of her tips!
Here’s what we covered:
What IS the blended diet? What does it look like?
What are the benefits of the blended diet according to research and your experience with clients?
Blended tube feeding myth busting
Which blenders / equipment are most popular for blended tube feeding?
Mindset shifts about tube fed diets
Food safety concerns and tips
Success stories of families switching to blended tube feeding – to give you HOPE that this could be YOU!
Some quick tips for medical parents on getting equipment & more
A message for parents who are ready to get started with a blended diet
Please be sure to rate, review and subscribe to the podcast!
#63: Top Kansas City Recommendations for Families with Kansas City Mom Collective
12 juil. 2023
00:40:39
Today we have Sarah of Kansas City Mom Collective on the podcast to tell us allll the best recs around KC to check out with your family and little ones!
Please be sure to rate, review and subscribe to the podcast!
#60: A Little Life + Levi Update
21 juin 2023
00:30:32
Levi is officially 5 weeks old and HOME from the NICU. I'm sharing a little update on how we are doing now and just reflecting over the past 5 weeks.
TRIGGER WARNING - I do talk briefly about the fact that our birth was traumatic, which you all know, but if you feel that would be triggering for you because you are currently pregnant or had a recent traumatic birth, I just wanted to mention that.
Also sharing a HUGE exciting new development at the end!!
Thanks for tuning in + supporting us and talk to you soon.
Please be sure to rate, review and subscribe to the podcast!
#59: Your Ultimate Guide to Kansas City with Amanda Bergmann @nomastayinkc
31 mai 2023
01:22:26
Do you live in Kansas City or have it on your list to visit? Today my friend Amanda of @nomastayinkc and I are giving a longggg list of recommendations you must try if you're in need of some new things to do, or reminders of things you haven't done in a while!
What we covered:
Best places to eat for date night / girl's night / happy hour
Touristy things to do that are actually worth it
Best places to stay
Best places for pizza, desserts and many other categories
Rapid fire fun questions with Amanda
Pregnancy cravings
Favorite mocktails
Travel recommendations
Best life advice
I hope you enjoy this fun & lighthearted episode! If you are local to KC and think we missed anything essential, head to the @wellnessforthewinpod IG and let us know!
Be sure to share this one with a KC friend who might enjoy it!
Please be sure to rate, review and subscribe to the podcast!
#58: How to Get Started with Baby Led Weaning with Dietitian Katie Ferraro
24 mai 2023
00:42:00
For this episode I sat down with Katie Ferraro MPH, RDN, CDCES to talk alllll about starting solids with your baby using a baby led weaning approach! She is so knowledgeable in this area and it was a super helpful and informative conversation.
What we covered:
What exactly is BLW?
What’s the difference between BLW and traditional spoon feeding?
Can BLW help with picky eating?
Benefits of baby led weaning
Are babies more likely to choke when doing a BLW approach?
How to create a positive feeding environment for your baby
Ideas for your baby’s first foods
How many times a day to offer solids at different stages
Signs of readiness to look for before starting solids
At what age should babies start solids?
The importance and benefit of diet diversity early on
Do we need to wait 3-5 days between new foods?
Allergenic foods & allergic reactions - what to know
Textures to avoid for early eaters & what to offer instead
Tubby Todd 10% off link (baby skin products): shop here
Expecting & Empowered workouts for pregnancy & postpartum - use my affiliate code WELLNESSFORTHEWIN to save on your subscription to the app: click here to learn more and buy
Other resources:
Check out my blog post with Baby Led Weaning Tips & Other Resources We Loved when we were starting solids - click here
Amazon Affiliate Storefront – lots of feeding items we love saved to my “BLW” list! Shop here
If you enjoyed this episode, please leave a rating & review to let me know, and share on IG or send the link to a mama friend who might need it!
Please be sure to rate, review and subscribe to the podcast!
#57: Part 2: Is Raw Milk Good For You? What are GMOs? Your Dairy & Farming Questions Answered
17 mai 2023
00:49:56
This episode is a continuation of last week's conversation with Lauren Twigge, RD. She has a background in Animal Science and personal experience with farming, and she is sharing so much knowledge with us in this episode! We address so many hot & controversial topics, including:
Hormones in dairy / meat products
Things you might see on labels “rBST-free”, hormone-free, etc.
Do humans actually “need” cow’s milk or can we get the same nutrients from other foods?
Organic vs. conventional dairy products
A2 milk - what is it? What are the benefits?
Options for people with lactose intolerance
Thoughts on ultra-filtered products like Fairlife
Does dairy contribute to acne, eczema or other skin conditions?
Should you choose low-fat or full fat dairy products?
Are dairy products safe to give to our kids?
All your questions on raw milk - answered. Is it healthy? Is it safe? It is better than pasteurized milk?
Please be sure to rate, review and subscribe to the podcast!
#56: All About Dairy, Nutrition, Farming & More with Lauren Twigge, RD
10 mai 2023
00:51:54
This episode with Registered Dietitian Lauren Twigge is PACKED with all of your burning questions about dairy nutrition, the farming industry, the safety & nutritional value of our foods and so much more.
What we covered in part 1:
Organic vs. conventional – is organic better for us?
Antibiotic usage in animals
Pesticides in organic vs. conventional
The Dirty Dozen - legit or not?
Environmental impact of farming
What are farmers doing to be more environmentally friendly and how do we know when we’re choosing products at the store?
What % of greenhouse gas emissions come from agriculture / farming vs. other sources
What do cows eat?
Benefits of supporting and eating local
Grass-fed vs. grain-fed – different labels you might see on foods and what they mean
Should we be buying & eating grass-fed or grain-fed
Check out her website or work with her - click here
THIS WEEK'S ADS & AFFILIATES:
Kemps Cows -- we absolutely love their Smooth Cottage Cheese! Check the Walmart store locator to find some near you: click here #ad #kemps #proteinpower
Check out The Counseling Collaborative, a women's mental health practice, to find a therapist in the Kansas City area: click here #sponsored
Use my affiliate code WELLNESSFORTHEWIN to save on your subscription to the Expecting and Empowered app (for workouts during pregnancy and postpartum!) - click here
Please be sure to rate, review and subscribe to the podcast!
#54: Exercising During and After Pregnancy and Having an Empowered Birth with Expecting and Empowered
26 avr. 2023
00:54:05
In today's episode, Amy Kiefer of Expecting and Empowered comes on to discuss tips for exercising safely during pregnancy and how to get back into it postpartum. We also dive into tips on labor and delivery and how to have an empowered birth.
What we covered:
Benefits of exercise during pregnancy
Risks that are reduced by staying active during pregnancy
Specific exercises to focus on and avoid during pregnancy
Considerations for runners during pregnancy
The type of exercise they wish EVERY pregnant woman would do
Is it okay to start exercising during pregnancy if you’ve never done it before (or haven’t in a long time)?
Coping with weight gain and body changes during pregnancy
How to physically prepare our bodies for labor and delivery
Going into your birth experience empowered with knowledge of your options
Some options to consider during labor for pain relief other than meds
Tools and positions to help during labor
Different resources to utilize to help mentally prepare for labor
Tips for mamas planning on an unmedicated birth
How to advocate for yourself before and during birth
Beginning to exercise again postpartum - how to start / what to avoid
How to feel more like yourself again post-baby / body image postpartum
Check out the Expecting and Empowered Podcast: click here
Sponsors / Affiliates:
Get a discount on my favorite prenatals and fish oil supplements by FullWell using code WELLNESSFORTHEWIN: shop here
Check out Charlie Hustle clothing and get 20% off using my code WFTW20 #ad: shop here
Learn more about The Counseling Co. counseling services if you're in search of a good therapist during pregnancy, postpartum or need mental health support in any season of life #ad: click here
Please be sure to rate, review and subscribe to the podcast!
#53: Prioritizing Your Relationship & Intimacy After Kids with Marriage365
19 avr. 2023
01:05:21
I sat down with Casey and Meygan of Marriage365 to address all of your marriage and relationship questions. This was packed with great tips for couples, especially things to practice after having kids!
What we covered:
How to prioritize your marriage after kids
The power of scheduling time for each other
Should we be scheduling sex? Pros & cons
How to prioritize intimacy in your relationship
What to do if you can’t afford marriage counseling right now, but need some help / tools / resources
How to set an example of a healthy marriage for your children
Nakano Knives: use my affiliate code WELLNESS to save on some amazing quality knives! Click here
Expecting and Empowered: use my affiliate code WELLNESSFORTHEWIN to save on your subscription to the app for my favorite pregnancy & postpartum workouts! Click here
Thank you for listening, rating, reviewing and sharing!!!
Please be sure to rate, review and subscribe to the podcast!
#52: Tips for Preparing for a New Baby with Pediatrician Dr. Kate Hartman
12 avr. 2023
00:59:20
For today’s episode we have Dr. Kate Hartman of Shawnee Mission Pediatrics on to talk about allll kinds of things for mamas expecting their first, second or even third child. This is PACKED with amazing information!
What we covered:
When to establish a pediatrician during pregnancy and what to look for
How to help our toddlers with the transition to new baby at home
Should toddler stay home from daycare for any period of time after baby is born?
Handling germs from your toddler (or anyone in the family) around new baby
Common challenges that second time parents face
Newborns: When you can start letting your baby sleep without waking to feed
Weight gain goals for newborns - should we worry about growth charts?
When to introduce a bottle for breastfed babies
What ALL new mamas need to know before having a baby
What to know about newborn safety
When to transition baby out of swaddle
Baby sleep, contact naps, “routines”, sleep training and more
Pacifiers - okay to use early on? When and how to wean
Any specific supplements we should be giving our babies or toddlers?
Please be sure to rate, review and subscribe to the podcast!
#51: How We Knew We Were Ready to Have Kids & Why We're Stopping at Two
05 avr. 2023
00:24:39
Today is a solo episode addressing some FAQs I've gotten, including the following:
How did we know we were ready to have kids (the first time around)?
How did we know when we were ready to try for a second?
Why have we decided to stop at two kids?
I want to point out that these are super personal decisions, and it's so important for YOU to feel ready and have these important conversations with your partner to make sure you are on the same page. Starting a family and/or growing your family is a huge step, and not something to be taken lightly. I'm just sharing out personal experience here and how we have navigated some of these transitions and big decisions together.
Please be sure to rate, review and subscribe to the podcast!
#50: Chatting with my BFFs: On Friendship, Hall Passes, Life Advice and More
29 mars 2023
01:18:10
Warning: don't listen to this one around your kids, haha!
I sat down with my BFFs of 15+ years for this one and we had lots of good laughs, but also got a little bit deep, too. I hope you find this one as entertaining as we did!
What we covered:
How we all know each other
How we continue to prioritize our friendship 15 years later
How have our friendships changed throughout marriage, having kids, etc.
Hillary’s journey in the NICU with her son
Enneagram numbers?
Funny questions
Who would play each of us in a movie about our lives
Who pees in the shower
How often do you wash your bras
Everyone’s hall pass
Favorite shows in the 2000s
Would you rathers
Bachelorette party mems
Best piece of advice we’ve ever received
And more!
Affiliate Links:
Save 10% at hillandhazel.com with affiliate code SHANNA10! Follow on IG at @shophillandhazel
Save on Vooray products (duffel bags, gym bags, accessories and more) with affiliate code WELLNESSFORTHEWIN! Shop here
Please be sure to rate, review and subscribe to the podcast!
#49: Supporting People Who Are Differently Abled with Meg Johnson
22 mars 2023
00:55:37
Meg Johnson is a 26-year-old with hearing loss, and in this episode, she talks about her experience growing up as someone who is differently abled, language we can use around those who have different abilities than us and how to support these individuals better, and more.
What we covered:
Hearing loss spectrum
What Meg's diagnosis looked like and what led to it
Being a military kid and how that impacted her diagnosis and treatment
Life as a person with hearing loss in a "hearing world"
How hearing aids work
How does someone with a disability want to be “labeled” - what language to use or avoid
What she wishes people knew about how to treat those with hearing loss or other disabilities
How to talk to our kids about people who are differently abled
Do people with hearing loss need to work with an SLP?
How she has worked on self confidence throughout her journey
The importance of finding a supportive partner
Her favorite resources for people with hearing loss or what she hopes to create someday
And more!
Connect with Megan:
If you'd like to reach out to Megan, you can contact her via email at: mbjohnson815@gmail.com
Resources she mentioned:
Spencer West - IG: @spencer2thewest
Paul Castle - IG: @paulcastlestudio
ASL couple/family - IG: @oursignedworld
Today's Sponsors / Affiliate Links:
Save 10% on your purchase of Hill and Hazel boutique with SHANNA10 - shop here! And follow on IG at @shophillandhazel
Save on your LoveHandle phone grip with code WELLNESSFORTHEWIN - affiliate link here
Save on Expecting and Empowered pregnancy & postpartum workout guides with my affiliate code WELLNESSFORTHEWIN - shop here
Use my affiliate link to save 10% on your purchase of Tubby Todd products! We love their bath soaps & shampoos, All Over Ointment, Sweet Cheeks Diaper Paste, mineral sunscreen and more! Shop here
Thank you so much for listening! Please be sure to rate, review & subscribe to the podcast, and share with a mama friend who might benefit from this information!
Please be sure to rate, review and subscribe to the podcast!
#47: All Things Breastfeeding & Pumping with IBCLC Summer Friedmann AKA Done Naturally
08 mars 2023
01:09:52
I sat down with IBCLC Summer Friedmann of Done Naturally to dive into ALL your questions regarding breastfeeding, pumping, weaning and more! This is a 2-part episode because there was so much interest in this topic, so stay tuned for part 2!
What we cover in part 1:
How to set yourself up for success for breastfeeding during pregnancy
What is colostrum - should we collect it during pregnancy?
All things pumping
DMER - dysmorphic milk ejection reflex - what is it? Who is at risk?
Engorgement - how to navigate and reduce it when milk comes in
How to establish and maintain good milk supply throughout BF journey
How often should a newborn be nursing?
Tracking diapers & feeds - what to consider
Cluster feeding - what you need to know
Pumping with a newborn – how often to do it? When to start?
Please be sure to rate, review and subscribe to the podcast!
#46: How To *Actually* Improve Your Health
01 mars 2023
00:24:09
Are you feeling overwhelmed by all the things you see on social media these days when it comes to food, health and even beauty standards? It can be A LOT to keep up with. I want to help you realize that this can all be really simple -- if we let it be.
Let's have an honest conversation about how to actually improve your health and happiness long-term and check in with your "why" behind your behaviors.
JOIN MY NEW ONLINE COURSE: MAKE HEALTHY EASY! It is only available to buy through Thursday, 3/2 at midnight CST and this first round is the cheapest it'll ever be.
Episode 15: How I Stopped Counting Calories and Why I Never Looked Back
I hope you found this helpful! Thank you for tuning in, and please be sure to rate, review and subscribe or share my podcast with someone who might enjoy it!
Please be sure to rate, review and subscribe to the podcast!
#45: How to Love Your Body Well, Even When It's Hard with Amy Reinecke
22 févr. 2023
01:13:34
I sat down with Amy Reinecke to discuss all things body image and healing your relationship with food and your body, as well as learning to care for your body on a daily basis, even when it doesn't look or feel exactly how you want it to.
What we covered:
Amy shares her story and past struggles with body image, binge eating / disordered eating and starting to diet in 4th grade
How starting to diet at such a young age impacted her
Some other factors that impacted her body image
How she felt when she reached her “goal weight”
How and why she decided to walk away from diet culture
How we can improve our health + habits without dieting
Why comparison is the thief of joy, especially regarding our bodies
How to get back in tune with hunger and fullness signals after dieting
What to do when walking away from dieting
How to push away negative thoughts about your body
How does Amy cope with bad body image days after leaving dieting
Honest thoughts on emotional eating or other coping strategies Amy has worked through
How to set our kids up for success and break the dieting cycle
How to navigate food allergies/intolerances without a restriction mindset
Learn more about Advent Health Kanasas City and their ER Care in the Kansas City area, as well as their resource GetInQuickerKC.com to reserve your spot ahead of time. Click here. #ad
Please be sure to rate, review and subscribe to the podcast!
#44: Funny Trivia, Would You Rather & Shameful Confessions with Ethan
15 févr. 2023
00:49:33
In honor of Valentine's Day this week, I brought my husband Ethan on to have a fun, not-so-serious chat with me!
What we covered:
Lots of funny trivia questions, would you rather, and Mr. and Mrs. questions
How and when Ethan proposed
We both share some shameful confessions -- please don't judge us for our actions under the age of 14 LOL
Our thoughts & feelings on expecting baby 2
And more!
I hope this episode gives you some good laughs! Thanks for tuning in!
Interested in getting on the waitlist for my upcoming course? It will officially be available to buy Monday, February 27th through Thursday, March 2nd!
Please be sure to rate, review and subscribe to the podcast!
#43: Best Selling Authors Christina Lauren Dish About Their Writing Process & More
08 févr. 2023
00:42:57
I have read several books by co-authors Christina Hobbs and Lauren Billings -- you may know them by their combined pen name, Christina Lauren -- and absolutely loved all of them. I was dying to pick their brains and hear about their creative process for writing books since there are two of them.
What we covered:
How Christina and Lauren each got into writing initially
How they first met and decided to become writing partners
What their creative process looks like for writing books
How long it takes for them to write a book from start to finish
How real life impacts their creative process and ability to write
Do they ever disagree on the plot or ending of a story?
How their writing style has evolved over time
Their favorite book they’ve ever written
Where do they find inspiration to write their stories
Who are their favorite authors / books
Will any of their books ever be turned into a movie?
And more!
CONNECT WITH CHRISTINA LAUREN
Christina + Lauren are the New York Times, USA TODAY, and #1 internationally bestselling authors of The Unhoneymooners, Love and Other Words, The Soulmate Equation and Something Wilder. Their new novel, The True Love Experiment, will be released in May 2023.
Please be sure to rate, review and subscribe to the podcast!
#42: How to Read Nutrition Labels with a Registered Dietitian
01 févr. 2023
00:45:46
Today we are breaking down nutrition labels line by line to hopefully make it easier to understand what you're getting and which foods to opt for more often when you're at the store.
Reminder: you do NOT have to be perfect with every food choice you make. This information is meant to empower and educate you to fuel your body in a way that feels good + realistic to you *most* of the time. Awareness, not obsession!!!
What we cover in this episode:
I break down the nutrition label line by line to explain what each one means and how it applies to you (serving size, calories, % daily value, etc.)
Allllll things sugar - added sugars, artificial sweeteners, etc.
What we want more of on the nutrition labels
What to limit/avoid on nutrition labels
Sodium, cholesterol and trans fats - recommendations
Please be sure to rate, review and subscribe to the podcast!
#41: How to Start a Business That Aligns with Your Life with Pursuing Her Purpose
25 janv. 2023
00:49:26
Feeling unsatisfied with your current job or career path? Is there something you're passionate about or really good at that you could be sharing with the world? Are you ready to pursue a purpose outside of motherhood?
If there is even a TEENY TINY part of you that is *curious* about starting (or growing) your own business, this episode is for you. I got to sit down with Kat and Abby of Pursuing Her Purpose to dive into so many helpful topics regarding entrepreneurship, especially for those just getting started.
What we covered:
Juggling a full-time job and side hustle
How to get started with a business
Why entrepreneurship is great for moms
The many benefits of being a female entrepreneur
The most difficult parts of entrepreneurship
Imposter syndrome - how to combat this & mindset shifts
What to do if you haven’t even thought about starting a business… until now
Organic (free) growth strategies to spread the word about your new business
How to balance being a business owner and being a mom (wife, friend, employee, etc.)
The importance of being on the same page as your partner when you have a business and/or how to get your partner on board
Programs or systems they use as a team to stay organized
How to get started with hiring / delegating tasks so you can stay in your “zone of genius”
Tips on how (and why) to create and sell an online course
And more tips + encouragement for starting and growing a business that feels in line with your values and goals
CONNECT WITH AMY, KAT AND ABBY OF PURSUING HER PURPOSE:
Charlie Hustle Clothing Co. - use my code WFTW20 for 20% off their vintage inspired clothing, a local Kansas City company I love! #ad - shop here
Expecting and Empowered - use my affiliate code WELLNESSFORTHEWIN to save on their pregnancy & postpartum workout guides - shop here
Vooray - use my affiliate code WELLNESSFORTHEWIN to save on their cute, functional and affordable bags (duffels, fanny packs, backpacks and more! My fav is the Alana duffel and the active fanny pack!) - shop here
Please be sure to rate, review and subscribe to the podcast!
#40: Pelvic Floor Health Before, During & After Pregnancy with Dr. Lizzie Kieffer, PT, DPT
18 janv. 2023
01:11:14
If you are pregnant or postpartum, or even TTC, you will find this episode so helpful! Today we have Dr. Lizzie Kieffer, pelvic floor physical therapist, on the pod to talk alllll things pelvic health and even fertility!
What we covered:
Pelvic floor considerations for non-pregnant women
Weak vs. tight pelvic floor - what’s the difference and what are the symptoms
How to improve symphysis pubis dysfunction and round ligament pain in pregnancy
Lizzie’s thoughts on belly bands during pregnancy
How to prepare yourself for labor and delivery - different positions, how to breathe properly, etc.
When to start pelvic floor work postpartum & how to progress with exercise
What you can do at home for pelvic floor vs. when it’s necessary to see a PT
Allllll about postpartum sex - best positions, how to reduce pain, tools you can use and more
What does an internal exam with a pelvic floor PT look/feel like
Diastasis recti - what it is, how to fix it, and is it ever too late to fix it?
Special considerations for C-section mamas
Other issues: bladder control, hemorrhoids, pelvic heaviness and prolapse
Surgeries like hysterectomies and recovery after
How Lizzie sees patients to help support fertility
AND MORE
CONNECT WITH LIZZIE:
Book an appointment in Overland Park, KS: doclizzie.com
Please be sure to rate, review and subscribe to the podcast!
#39: Embracing Intuitive Eating & Body Kindness in a Plus Size Body with Dani Reilley
11 janv. 2023
01:12:38
If you are struggling with going on and off of countless diets, have poor body image, or simply want to understand someone else's perspective on this complex topic, you have to listen to this episode.
Dani Reilley shares her story of yo-yo dieting, overcoming binge eating disorder, and how she is currently working toward healing her relationship with food and her body, while still living in a larger body size today.
What we covered:
How she resists the temptation to try dieting again
How diets ultimately led to more weight gain
Her experience with dating while living in a larger body
Why commenting on weight loss can be harmful and not helpful
The importance of surrounding yourself with the right people + resources on your journey to healing your relationship with food and your body
What it actually felt like to reach her “goal weight”
What positive body image really means
How to move past feelings of guilt with food / mindset shifts to help
Her experience with transitioning to an intuitive eating approach
Tips to cope and move through bad body image days
The power of buying clothes for her current body that help her feel confident
Dani's favorite brands that are size-inclusive
Things to AVOID saying regarding bodies / your body size
Please be sure to rate, review and subscribe to the podcast!
#38: My 2023 Goals & Intentions
04 janv. 2023
00:23:11
Have you set any goals for the new year? Today I am sharing my *intentions* and things I'd like to prioritize a little more and/or accomplish in 2023. I'm excited for a new year, a fresh start and to begin working toward some of these goals!
Shoot me a DM to let me know what you're working on this year!
Interested in my non-diet nutrition online course I mentioned? Get on my email list HERE -- I'll send you a survey so you can share your feedback and what you'd like to see or learn about in an online course from me!
Affiliate Links:
Use my affiliate code WELLNESSFORTHEWIN to save on @expectingandempowered pregnancy and postpartum workouts! I absolutely love the app and use it weekly! LMK if you have any questions! Learn more and sign up here.
Please be sure to rate, review and subscribe to the podcast!
#37: Looking to cut back on alcohol or "sober curious?" Let's talk about it with Sober Sis
28 déc. 2022
01:09:59
How do you feel about your relationship with alcohol? Good? Bad? It's complicated? In today's episode with Jenn of Sober Sis we get INTO IT - I loved this conversation. I personally don't think it has to be all or nothing with alcohol (for most people) but I think this discussion is a really important one to have and to think about. I hope you'll take a listen and do some reflecting on your alcohol use and how it's serving you.
What we covered:
What does it mean to be sober-minded & sober curious
What if you don’t have a “problem” with alcohol, but want to stop drinking or reduce your intake (without people assuming you’re an alcoholic)
Mindfulness vs. abstinence from alcohol
All about “hangxiety” -- anxiety after consuming alcohol
Some of the possible benefits of reducing alcohol
Ways to unwind and relax at the end of the day without alcohol
Navigating alcohol when you have alcoholism in your family
The importance of having a support system if you want to explore reducing or eliminating alcohol
Some of Jenn’s favorite alcohol-free alternatives
Some surprising feedback from my listeners regarding their relationship with alcohol
CONNECT WITH JENN:
Website: www.sobersis.com/home - you can get more info about her monthly challenges here or get her free guide!
Books about relationship with alcohol: Naked Mind, Quit Like A Woman
Alcohol Explained - William Porter
Stay tuned for Jenn's new book in spring 2023!
@drinksurely - alcohol-free wine
AFFILIATE LINKS:
Get 10% off @shophillandhazel at hillandhazel.com with code SHANNA10 (affiliate) - shop here
Use code WELLNESSFORTHEWIN to save on LoveHandle phone grips - affiliate link
Save on your subscription to Expecting & Empowered App (pregnancy and postpartum workouts! follow them @expectingandempowered) with affiliate code WELLNESSFORTHEWIN - shop here
Please be sure to rate, review and subscribe to the podcast!
#36: Let's Close Out 2022 with a Healthy Mindset
21 déc. 2022
00:21:59
This is a fairly quick episode that will hopefully provide you with some encouragement and positive mindset shifts as we close out this year and enter 2023. I hope this will support you and help you go into the new year with a healthy outlook on food and exercise and some goals you can focus on to improve your overall well-being.
Episodes included within this episode if you want to hear the full conversations:
#7 with Simi Botic on Finding Joy in Movement and Breaking Up with Perfection
#6 with Kellie Bullard on Becoming a Widow at Age 26 and Navigating Life After Loss
#3 with Lisa Hayim on Overcoming Food Anxiety, Learning to Tune into your Body and Navigating Real Motherhood
#15 on how I stopped counting calories and why I never looked back
#25 with The Matrescence on Building Your Village and Making New Mom Friends
#2 with Alyssa of @nutrition.for.littles with tips on picky kids, raising healthy, intuitive eaters, plus body image as moms
#32 with The Counseling Co. on mental health around the holidays and setting boundaries
Please be sure to rate, review and subscribe to the podcast!
#35: Everything You Need To Know About Whole30 with Charlotte Martin, MS, RD
14 déc. 2022
01:03:36
Ep. #35: Today we are diving deep into Whole30. If you've been curious about it or are contemplating doing it (again), tune in to hear two Registered Dietitians share their thoughts on the program.
What we cover in this episode:
How to sift through nutrition misinformation on social media
A breakdown of the requirements of the Whole30 diet
Which foods are allowed vs. which foods are not during the 30-day elimination period
Pros and cons of Whole30
What are lectins and should we avoid them?
All about dairy
Can Whole30 heal your gut?
Is a vegan diet the best approach for better health?
What does a plant-forward diet look like?
Protein: how much should you be eating? Best sources?
Two RDs thought on weight loss goals
Healthy habits & goals to focus on > the scale
And more!
CONNECT WITH CHARLOTTE:
Follow her on Instagram & TikTok at @shapedbycharlotte
Check out her nutrition blog at https://shapedbycharlotte.com/
Please be sure to rate, review and subscribe to the podcast!
#34: New Home Building FAQs
07 déc. 2022
00:35:01
ICYMI, we built a house... again! Yes, this is our second build in the past few years, but we hope to stay put for a V LONG TIME, haha.
In this episode to go in to WHY we built again, and tons of other FAQs I've gotten since moving into our new build!
What I cover in this episode:
Why did we decide to build a house vs. buy an older/existing home
What did we dislike about our old house that made us want to move?
What did we do differently with the new house
How flexible was your builder with custom requests that were not part of the original floor plan
How long does it take to build?
Did you wait until the build was done to sell your previous home?
How does it work financially - two mortgage payments?
How to balance what you want vs. what you can afford?
Where to splurge and where to save
Biggest must do's and don'ts when building
And more!
If you're wondering about specific selections for things like flooring, tile, paint, and all that fun stuff, I published a blog post just for you! You can find all of those details on my blog HERE!
Let me know if I missed anything important! I hope this was helpful!
Please be sure to rate, review and subscribe to the podcast!
#33: Nutrition Tweaks to Boost Energy & Beat Burnout with Rachel Sandoval, RDN
30 nov. 2022
00:56:12
Feeling exhausted and run down all the time? Guess what - it doesn't have to be that way! You deserve to have energy and mental clarity so you can enjoy your life! Rachel Sandoval, holistic dietitian, provides some tips today to help with just that.
What we cover in this episode:
Common nutrient imbalances that can have a profound impact on your energy levels, and how to get them tested
Why to use a food first approach before turning to supplements
What to look for in a supplement if/when they are needed in addition to diet changes
Things that Rachel works on with clients to help improve energy + sees major success
The impact of stress on the body and how to improve it
What is adrenal fatigue? Things to consider regarding diet/exercise/lifestyle
Why you might need extra electrolytes even if you aren’t an athlete
What is carb cycling and should you try it?
How to eat healthy even on a tight budget
How to get adequate omega 3s and best sources
Tips on nutrition for women with back to back pregnancies
Juicing - healthy or not?
Strategies to increase your vegetable intake
All about sleep - why it’s important and strategies to improve sleep
Please be sure to rate, review and subscribe to the podcast!
#32: Mental Health & Setting Boundaries Around The Holidays with The Counseling Co.
23 nov. 2022
01:07:23
The holiday season is among us, and it can be a super fun yet super stressful time for many of us. If you are struggling with family, schedules, boundaries, financial stress and more, we have you covered!
What we cover in this episode:
Setting boundaries and splitting time between families on holidays
Relationships with in-laws
Navigating the holidays after a loss & supporting your loved ones
Continuing family traditions or creating new ones
How to cope if you’re not feeling joyful this holiday season
How to handle gatherings with family members we don’t get along with
How to respond to feedback/criticism about your parenting style
What to do if you feel that your partner isn’t helping enough with duties around the holidays (and all the time)
What to do about gift giving if you’re feeling financially stretched right now
How to respond if family/friends keep asking when you are having kids and you are struggling to conceive OR don’t want kids
Mental health in the winter and handling the emotional letdown after the holidays are over
Charlie Hustle Black Friday Deals happening now! Click here to shop! (Outside of this promotion, you can always use my code WELLNESSFORTHEWIN to get 20% off your purchase of regular-priced items) #sponsored
LoveHandle phone grip - use my affiliate code WELLNESSFORTHEWIN to save on your purchase - shop here
Shop my Wellness For The Win "every body is a good body" merch: click here