Explorez tous les épisodes de Wellness For The Win Podcast
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Date
Titre
Durée
18 May 2022
#1: Why I Decided To Start A Podcast
00:09:11
Episode 1: Welcome to the Wellness For The Win Podcast! I'm so excited you're here. I wanted to kick things off by giving you a little back story as to why I decided to start a podcast in the first place. Spoiler alert: it kinda runs in my family. ; )
I think podcasts are an amazing way to connect with people on a deeper level, learn and grow, and I hope you can have some laughs here as well. After a few episodes, I think we will be BFFs.
You can expect to hear a mix of solo episodes as well as interviews with experts AND regular peeps on a variety of topics. My goal is to help you live a healthier, happier life that feels fulfilling, purposeful and doesn't require you to obsess over macros or your pant size.
Please be sure to rate, review and subscribe to the podcast!
05 May 2022
Wellness For The Win Podcast Official Trailer
00:02:18
Welcome to the Wellness For The Win Podcast! I'm your host, Shanna Hutcheson, Registered Dietitian and boy mama from Kansas City. I'm passionate about helping other women achieve true wellness, which I believe has nothing to do with the size of our bodies, and everything to do with how we feel and how we show up for ourselves each and every day.
This podcast will be a place where you can come to get inspired to improve your health in a way that feels realistic, enjoyable and doesn't require you to give up everything you love. We will touch on balanced nutrition, intuitive eating, finding joy in exercise, how to support our physical and mental health through big life transitions, such as pregnancy and postpartum, and all things motherhood. We'll also cover relationships, financial wellness, self-care, personal development, female entrepreneurship and more. If it impacts your well-being in some way, you can bet we'll be talking about it!
I hope you will find that this is a safe space where you can come to learn, grow & get motivated to live a life that feels purposeful and that helps you feel your absolute best. Most of all, I hope you will remember that you're never alone in anything that you're going through, and that you'll find comfort and connection in this online community I've created.
I can't wait to be in your ears every Wednesday! Be sure to hit *subscribe* so you don't miss a thing. Talk to you soon!
Please be sure to rate, review and subscribe to the podcast!
18 May 2022
#2: Picky Eating Tips and Raising Intuitive Eaters with @nutrition.for.littles
01:05:52
Episode 2: Today’s guest is Registered Dietitian Alyssa Miller of @nutrition.for.littles who shares tons of strategies to help combat picky eating! This episode is full of amazing tips for parents of little ones who are struggling with mealtime. Some things we cover:
How to avoid pressuring your kids to eat and why
How to encourage your child to be an independent, intuitive eater
How to set boundaries & create routines with food to support your child
Talking to your older child about nutrition without labels
How to handle food throwing
How to navigate offering and normalizing sweets
Encouraging positive body image with our littles
Where to follow Alyssa or get in touch for support with feeding your little ones OR improving your health as a mom:
Want to stay in the know about upcoming episodes & get healthy recipes + wellness tips in your inbox every week? Sign up for my weekly newsletter HERE!
Please be sure to rate, review and subscribe to the podcast!
18 May 2022
#3: Overcoming Food Anxiety, Trusting Your Body and Navigating Motherhood with Lisa Hayim
00:59:23
Today’s guest is Lisa Hayim of @lisahayim, mind body dietitian and new mama to Soleia Rei. This episode is FULL of goodness. Whether you're a mom or not, you will want to listen to this one. We talk about everything including:
Overcoming food anxiety and disordered eating behaviors
How she learned to listen to, honor and trust her body (and how you can, too)
How pregnancy & postpartum impacted her relationship with food and her body
Accepting body changes during different seasons of life
How to improve self-worth and self-confidence
Blocking out external noise & understanding the role of nutrition to reconnect with and have a fun relationship with food
Navigating motherhood and postpartum mental health
Where to follow Lisa and find her podcasts & programs:
LoveHandle phone grips - use code WELLNESSFORTHEWIN to get 10% off your purchase. Click here to shop!
Want to stay in the know about upcoming episodes & get healthy recipes + wellness tips in your inbox every week? Sign up for my weekly newsletter HERE!
Please be sure to rate, review and subscribe to the podcast!
11 May 2022
Bonus Episode: Joyful Movement Challenge Details!
00:11:01
JOIN MY 4-WEEK JOYFUL MOVEMENT CHALLENGE! Starting Monday, May 16th, let's join together to work on incorporating movement that we genuinely ENJOY into our lives on a consistent basis. Plus some fun little bonus self-care goals that I think you'll want to implement as well. Be sure to listen in to the episode for all the deets.
HOW TO ENTER:
Ready to join? Sign up for weekly challenge emails HERE.
Wanna be part of the private Facebook community during the challenge for extra support and to connect with others participating? Click HERE!
Venmo $10 to @Shanna-Hutcheson to officially enter & be eligible for prizes at the end!
Please be sure to rate, review and subscribe to the podcast!
25 May 2022
#4: How To Improve Gut Health - Tips from Registered Dietitian Bethany Frazier
01:02:04
Today’s podcast guest is fellow Kansas City-based Registered Dietitian, Bethany Frazier @kansascitydietitian, who specializes in gut health. This conversation covers allllll of your biggest questions on gut health & busts some myths.
What we discuss:
Should you try an elimination diet?
ALL about poop - what’s considered “normal”?
The best FREE ways to support gut health
Thoughts on artificial sweeteners & food sensitivity tests
Lifestyle factors that impact gut health besides food
The down low on prebiotic and probiotic supplements
And MORE!
Follow along with Bethany or work with her team for individual support:
Please be sure to rate, review & subscribe to the podcast! Your support means the world!
Disclaimer: this episode is not intended to replace medical advice. If you have any concerns regarding your digestive health, please be sure to consult with your physician and/or work with a Registered Dietitian.
Please be sure to rate, review and subscribe to the podcast!
01 Jun 2022
#5: My Miscarriage Story
00:35:12
Today I am sharing the story of my miscarriage that happened in early 2020. I am passionate about continuing to share about my experience to help other women feel less alone if they are going through it. One of the most helpful things for me during that time was hearing other women's stories, so I hope this will bring some comfort to someone else as well.
Some resources I mentioned during the episode you might also find helpful:
Please share this with a friend or loved one who might find it helpful right now. If you are going through a loss, I'm thinking of you and pray you get your rainbow baby.
If you are enjoying the podcast, it would mean the world if you took a minute to leave a rating and review, and be sure to hit subscribe so you don't miss future episodes! Lastly, take a screenshot and share on IG stories tagging @wellnessforthewin and @wellnessforthewinpod!
Wanna join my email list & get inspiration in your inbox every week? Click here!
Please be sure to rate, review and subscribe to the podcast!
08 Jun 2022
#6: Kellie Bullard On Becoming A Widow At Age 26 and Life After Loss
01:01:21
Today we have Kellie Bullard sharing her story of becoming a widow at 26 years old with a 2 year old and 7 week old, after losing her husband in a fatal car accident. This episode is emotional, but also extremely helpful and eye-opening.
I am so grateful that Kellie has been so open about her story to help us all remember to appreciate the little things, the people in our lives, and she teaches us how to best support people who are navigating grief.
What you can expect in this episode:
Learning more about Kellie & Alex’s relationship
What helped her most in the early days of grieving
What to say & what not to say to someone grieving a massive loss
Getting comfortable with grief & supporting others through it
How Kellie has leaned on God throughout the hardest 10 months of her life
What Kellie is looking forward to in the future
More about Kellie’s children & the hardest part of being a single parent
Please be sure to rate, review and subscribe to the podcast!
15 Jun 2022
#7: Finding Joy In Movement and Breaking Up With Perfection with Simi Botic
01:10:22
For today’s episode, I spoke with Simi Botic – intuitive eating counselor, anti-diet health coach, barre instructor and founder of virtual barre membership @movementunmeasured, author and mama – all about developing a healthy relationship with exercise and finding joy in movement. Or *joyful movement* as we like to call it.
What you can expect in this episode:
Checking your WHY behind movement
How to set goals that are encouraging and effective
Fitness trackers - helpful or harmful?
Ditching the all or nothing mindset
How to be more consistent with exercise
How joyful movement and intuitive eating go hand in hand
Please be sure to rate, review and subscribe to the podcast!
22 Jun 2022
#8: Optimizing Nutrition Before, During and After Pregnancy with Ayla Barmmer, MS, RD
00:58:12
Today on the pod we have Registered Dietitian Ayla Barmmer talking ALL about how to optimize your nutrition before, during and after pregnancy. This one is loaded with amazing information!
What we discuss in this episode:
Nutrients to prioritize while TTC (trying to conceive) & during pregnancy
How to reduce nausea during pregnancy
How to balance blood sugar & gestational diabetes
Myth busting: caffeine and alcohol
Considerations for women with PCOS
Should we avoid or include gluten & dairy during these stages?
How to support your physical and mental health during postpartum
Please be sure to rate, review and subscribe to the podcast!
29 Jun 2022
#9: Everything You Need To Know About Spray Tans and Being A Female Entrepreneur with Shonna Dexter
01:07:17
Today I have Shonna Dexter, Owner of Recreating Rays Spray Tan Studios in Kansas City! This episode includes some great tips regarding spray tans, but we also dive into life as a female business owner.
What we cover in today’s episode:
Spray tan do's and don'ts: how to prep for a spray tan & care for your skin in between
How to make your spray tan last as long as possible
Shonna’s journey of starting her business in her basement as a side gig, to now having her own thriving business
Being boss: how to hire the right people and create the culture you envision
The ups and downs of being an entrepreneur
Important life lessons for anyone unhappy with where they are now
Please be sure to rate, review and subscribe to the podcast!
06 Jul 2022
#10: Things I Chilled Out About As Rhett Got Older
00:30:19
This one is for all the mamas. Today I'm talking about allllll the things I chilled out about as my son got older. As a new, first-time mom, it's easy to stress about EVERY single little thing. I know I did, anyway.
In this episode, I'm touching on all the things - big and small - that got a lot easier over time. Everything from baby putting their dirty hands in their mouth constantly (lol), to sleep struggles, what and how much they eat, and so much more.
I shared all the ones that got easier for me personally, as well as a lot of submissions I got from fellow moms on Instagram.
Whether you are pregnant with your first baby, a brand new mama, or even a seasoned mama, I hope this episode will help you remember that you are not alone, the hard phases don't last forever, and it WILL be okay.
Let me know if you enjoy episodes like this! Be sure to rate & review so I can see why you loved today's episode, and don't forget to subscribe so you never miss an episode!
Please be sure to rate, review and subscribe to the podcast!
13 Jul 2022
#11: Postpartum Mental Health with Licensed Therapists from The Counseling Co.
01:04:13
Today we are talking about ALL things postpartum mental health with licensed therapists Kelsey and Tara from The Counseling Collaborative, women's mental health practice located in Kansas City. This episode will be extremely helpful for anyone who is currently pregnant or postpartum, or anyone looking to support someone who is struggling with their mental health after baby.
Topics we cover:
Signs and symptoms of postpartum mental health/mood disorders such as postpartum anxiety and postpartum depression
Coping strategies for moms, including stay-at-home-moms
How to deal with postpartum rage
Intrusive thoughts - what is “normal” vs. when to seek help
Medications such as anti-depressants & other treatment options for mental health/mood disorders
What is catastrophic thinking? How to work through it
The effects of weaning on mental health
How to deal with the change in identity once you become "mom" and how to feel more like yourself
Please be sure to rate, review and subscribe to the podcast!
14 Jul 2022
#12: A Personal Note About Our Breastfeeding and Weaning Journey
00:09:56
This is just a little quickie episode that I wanted to share along with this week's episode on postpartum mental health. We touched on weaning in that interview, and I recorded this a few weeks after I weaned Rhett from breastfeeding, and I was feeling emotional.
I wrote this for my friend @ciarracriddlephoto and the @bloom.series she created to highlight women's stories and personal experiences with life + motherhood.
What you can hear in this episode:
A little bit about my why behind breastfeeding
Ups and downs of our journey
All of the emotions I experienced during weaning and what the process looked like for us
I hope this resonates with some other mamas out there!
Please be sure to rate, review & subscribe to the podcast - I appreciate your support!
Please be sure to rate, review and subscribe to the podcast!
20 Jul 2022
#13: Personal Finance 101: Saving, Budgeting and More with Ethan Hutcheson, AAMS
00:42:21
Today I’m sitting down with my lovely husband, Ethan Hutcheson, financial advisor to talk allllll things personal finance! You all had TONS of questions on this topic and we dive into all of them!
What you can expect in this episode:
Budgeting 101 + tips for saving
How to get started with investing
What is a 401K and Roth IRA?
Best savings plans/accounts to start saving for kids
Credit card debt – how to tackle it and how to avoid
Why you should consider working with a financial advisor
WANT TO CONNECT WITH ETHAN?
Local to Kansas City? Book with Ethan or Metcalf Partners here: metcalfpartners.com
Please be sure to rate, review and subscribe to the podcast!
27 Jul 2022
#14: How To Safely Introduce Your Dog To Your Baby with Dog Meets Baby
00:54:23
Today we have Dominika of @dogmeets_baby to teach us all about introducing your dogs (or fur babies) to your new human baby. We dive into how to make this a successful and safe introduction, as well as tips to implement as your baby grows into a rambunctious toddler. I know all dog + human parents (or those who may be expecting a baby in the future) will find this information so helpful!
What you can expect in this episode:
How to prepare your dogs during pregnancy
How to tell if your dog is having a negative reaction to baby and what to do
What to do if dog is suddenly acting out / having accidents inside
How to ease the transition once baby comes home
Is it concerning if your dog wants to constantly lick your baby?
Please be sure to rate, review and subscribe to the podcast!
03 Aug 2022
#15: How I Stopped Counting Calories and Why I Never Looked Back
00:29:03
Today is a solo episode sharing a little bit about my past struggles with food, exercise and body image. I dive into my 7-year history with calorie counting, what sparked me to try to stop, and why I never looked back.
Trigger warning: eating disorders and disordered eating behaviors
What else I touch on in this episode:
Some of the disordered behaviors I struggled with in my past
What changed most about my life once I stopped counting calories
How YOU can find a more peaceful relationship with food
The ONE question you should ask yourself every day
Goals to focus on instead of weight loss
Spoiler alert: an announcement about fun things coming in the future!
Please be sure to rate, review and subscribe to the podcast!
10 Aug 2022
#16: Missy Franklin on Winning 5 Olympic Gold Medals to Becoming a Mom
01:07:37
Meet Missy Franklin: she swam in the Olympics TWICE and brought home FIVE gold medals throughout her career. Not only is Missy incredibly talented in a swimming pool, she is an incredibly genuine human with a huge heart. She has such a refreshing perspective on life, motherhood and partnership and is a breath of fresh air. I’m so inspired by her story and all that she continues to do to serve and inspire others.
What we cover in this episode:
How Missy initially got into swimming & her journey to the Olympics
Balancing the Olympics with life as a teenage girl
Body image and mental health struggles as an Olympic swimmer
The injury that made her retire from the sport
Navigating the identify shift from Olympic swimmer, to retired swimmer, to mom
How she met her husband & becoming parents
Her struggles with postpartum anxiety and how they prioritize marriage post-baby
What Missy is most proud of - which might surprise you
Please be sure to rate, review and subscribe to the podcast!
17 Aug 2022
#17: Adoption, Raising 5 Kids, Interracial Marriage and Navigating Tough Conversations with Compassion with Kamri Phox Phillippi
01:18:01
Kamri is a mom of 5, including two biological children and three adopted children. We covered a variety of really important topics in this episode. Kamri has an amazing perspective on life, marriage and motherhood. Whether you have one child or five, I know you will learn so much from her - I know I did!
In this episode we dive into:
What led Kamri and her husband to adoption
The process of adoption and all that comes with it
Advice for anyone interested in adopting or fostering children
Being a mom to 5 children + tips
Past struggles with fertility, body image and relationship with food
Her experience as a biracial woman growing up and in an interracial marriage
How she spoke out about Black lives in 2020 to help educate others
How to respectfully communicate with people we may not agree with
How we can encourage diversity in our children’s lives
Please be sure to rate, review and subscribe to the podcast!
24 Aug 2022
#18: Period Problems, Fertility Awareness Method and Learning Your Cycles with Michal Vande Kamp
01:01:25
Michal Vande Kamp, women’s health dietitian, teaches us all the things we need to know about our menstrual cycles. Whether you are trying to conceive, trying to avoid getting pregnant, OR simply want to learn more about your body + reduce PMS symptoms and improve your nutrition, you’re going to want to listen to this one!
What we discussed in this episode:
Breaking down the phases of the menstrual cycle
Fertility awareness method for trying to conceive OR preventing pregnancy
Why you should be having a monthly cycle and what to do if you’re not
Pros and cons of birth control
How to support your body while on birth control and after transitioning off of it
Causes for irregular periods and how to improve this through diet and lifestyle
Resources for dietitians who want to learn more about this area of nutrition
Please be sure to rate, review and subscribe to the podcast!
31 Aug 2022
#19: Developmental Milestones for Babies & Toddlers with Pediatric Physical Therapist @themovementmama
01:12:59
Kailee of @themovementmama walks us through alllll the big milestones that us mamas tend to worry SO much about. Thankfully, Kailee has a very refreshing perspective on milestones and shares a lot of encouragement and practical tips on how we can help our kiddos with some of these big aspects of their development.
Things we touch on in this episode:
Rough "timelines" for your baby or toddler's milestones such as rolling, sitting up, standing, walking, etc.
All things tummy time - how to help your baby not hate it ; )
Her favorite and least favorite baby products from a PT perspective
Please be sure to rate, review and subscribe to the podcast!
07 Sep 2022
#20: 10 Self-Care Activities I Prioritize Every Single Day
00:28:03
Today we’re talking about SELF CARE. I’m sharing ten things I do every single day (and/or week) to take care of myself physically, mentally & emotionally and I really hope you will take away at least ONE helpful thing to implement.
Good news - most of them are FREE, super easy to do, and can be done from the comfort of your own home.
Please be sure to rate, review and subscribe to the podcast!
14 Sep 2022
#21: 5 Year Wedding Anniversary Q&A with My Husband, Ethan
00:39:06
We've learned a thing or two after five whole years of marriage, one child, two dogs, several moves and all the other curveballs that life has thrown our way. So today, we are sharing some of that with you!
We are doing some fun Q&A on this episode and we both even cry at one point, so... you will leave feeling like you know us both a little better, I think. ; ) Please forgive the somewhat poor audio due to the one mic situation.
What we cover:
Our favorite things about each other
Our pet peeves about each other
Our biggest marriage advice
Tips for juggling all the things while being two, full-time working parents
How to stay connected and prioritize marriage after having a baby
How we knew we were ready to grow our family
How many kids we want to have
Our goals for the future
And more!
I hope you enjoy this lighter and fun episode! If you're loving the podcast, please take a moment to subscribe, and leave a rating and review! I appreciate your support!!
Please be sure to rate, review and subscribe to the podcast!
21 Sep 2022
#22: How to Tackle Taxes with Confidence with Lisa Thrasher CPA
00:43:46
Stressed about taxes? Tune into this episode where I sat down with Lisa Thrasher CPA to break down all things taxes - whether you’re a W2 employee and/or business owner, she has tons of tips for you!
What we cover in this episode:
Do’s and Don’ts regarding taxes
Things to consider & check off all year round to be more prepared for tax season
The biggest mistakes Lisa sees people make regarding taxes
First steps to take if you want to start a business
If you want to check out my episode with my husband, Ethan (financial advisor) on personal finance, budgeting tips, credit card debt and more, click here or head to episode 13!
Please be sure to rate, review and subscribe to the podcast!
28 Sep 2022
#23: Healing From Stress and Trauma and Balancing Your Nervous System with Andrea Arlotti
01:05:21
The nervous system is FASCINATING to me and today we dive into alllll the things that we can do to support our nervous systems + overall health, and dive into stress, trauma and so much more with mind-body practitioner Andrea Arlotti.
What we covered in this episode:
Review of fight, flight, freeze and fawn responses
Long-term effects of trauma from childhood
What it means to be in a hypervigilant state
The impact of chronic stress on the body & nervous system
How to cope with stress in healthy ways and be more resilient
Women who have experienced birth trauma & tips on postpartum mental health
How to know if you have “recovered” from trauma
The importance of self-compassion & some practices you can implement to develop it
Be sure to stay through to the end where we do a mindful meditation together
Happy almost Halloween!!! This month's solo episode is Halloween-themed, per your requests.
What I cover today:
Unpopular opinions: Halloween edition - can't wait to hear your thoughts on these
Halloween & October traditions
Navigating Halloween candy and sweets around the holidays for your kids and yourself. I hope to help you shift your mindset on this so you don't feel stressed and anxious these next few months, and can learn to find a balance with candy that feels good for you and your family.
I'll be polling all of these unpopular opinions over on @wellnessforthewinpod on IG, so be sure to head over there and weigh in! :)
AFFILIATE LINKS:
Hill and Hazel boutique -- use my affiliate code SHANNA10 to save 10% at hillandhazel.com and follow her on IG at @shophillandhazel
Please be sure to rate, review and subscribe to the podcast!
12 Oct 2022
#25: How To Build Your Village & Make New Mom Friends with The Matrescence
00:52:56
Motherhood can feel lonely sometimes, and it can feel hard to make new friends as an adult. But it doesn't have to! For today's episode, I sat down with Lauren and Megan from The Matrescence to talk about these important topics.
WHAT WE COVER:
how and WHY you need a strong support system in motherhood
tips for putting yourself out there to make new friends as a mom
best places to make new mom friends
how to continue to prioritize friendships when you become a mom
how to stay connected with your friends who don't have kids
how to gracefully end a friendship if it's no longer serving you
finding the balance between being vulnerable about the real challenges of motherhood, without getting sucked into negativity
the impact of content we consume on social media regarding motherhood
Please be sure to rate, review and subscribe to the podcast!
19 Oct 2022
#26: How to Prevent and Manage Type 2 Diabetes with Kristie Messerli, RD CDCES
00:43:20
Diabetes is incredibly common, so it's important to understand what it is, who is at risk, and how we can support healthy blood sugars, whether we have a diagnosis of diabetes/prediabetes or not! For today's episode I sat down with fellow dietitian (and Certified Diabetes Educator) Kristie Messerli to dive deep into these topics!
What we cover:
What is diabetes?
Who is at risk for developing diabetes?
How to balance your blood sugar, whether you have diabetes or not
Symptoms of diabetes or elevated blood sugar
Should you be on medications for your blood sugar?
Is diabetes reversible?
Tips for combating the “dawn phenomenon” (high fasting blood sugar)
What is insulin resistance? Who is at risk or how to know if you have it?
How does alcohol impact blood sugars?
How to care for your body and improve blood sugar long term
Please be sure to rate, review and subscribe to the podcast!
26 Oct 2022
#27: Navigating Infertility and Intuitive Eating Through IVF with Susan Portz, MS, RDN
01:07:14
I sat down with Susan Portz, who is a Registered Dietitian, Certified Intuitive Eating Counselor, and IVF sister. Susan is passionate about helping women navigate their fertility journey with compassion & without guilt or unnecessary diet restrictions. Susan is incredibly open and vulnerable about her journey with infertility and I think this will be so helpful for other women going through it, or for those looking to support loved ones on a fertility journey.
What we cover:
Susan’s personal fertility journey and what she has learned along the way
A look into the process of IVF as well as the cost
Things to consider throughout your fertility journey - things to check for, specialists to see, etc.
How and why to advocate for yourself
The mental & emotional toll of a fertility journey
How to navigate the IVF process with your partner
How she and her husband have coped differently & together
How to support loved ones going through IVF/fertility treatments
How to stay positive while going through a fertility journey
Please be sure to rate, review and subscribe to the podcast!
09 Nov 2022
#29: Surprise... I'M PREGNANT!
00:29:30
I can't believe I'm finally saying these words out loud, but Baby Hutch #2 is on the way! We are feeling so blessed and excited and can't wait to welcome this bundle of joy into our family in May 2023.
Tune in if you want to get the scoop on when/how we found out, how I've been feeling during the first trimester, doctor's appointments, gender predictions and all the fun things.
Thanks for sharing in our joy - we are so excited for this next chapter!
Affiliate Links Mentioned:
Full Well Supplements (prenatals and fish oil) - code WELLNESSFORTHEWIN for 10% off - shop here
Expecting and Empowered Workouts for Pregnancy and Postpartum - code WELLNESSFORTHEWIN to save - sign up here
If you are also an expecting mama, you might enjoy some of these episodes!
Episode 8 on Optimal Nutrition Before, During & After Pregnancy with Ayla Barmmer, RD and founder of Full Well Fertility
Episode 11: Postpartum Mental Health with Licensed Therapists from The Counseling Co.
Episode 25: How To Build Your Village and Make New Mom Friends with The Matrescence
And many others!
If you are currently going through a loss or struggling with infertility, please check out either of these episodes:
Episode 27: Navigating Infertility and Intuitive Eating Through IVF with Susan Portz, MS, RDN
Please be sure to rate, review and subscribe to the podcast!
11 Nov 2022
#30: Baby Hutch #2 is a...
00:11:06
SPOILER ALERT: tune in to hear the gender of baby #2!
I'm also sharing my very honest thoughts and feelings on the gender of this baby, in hopes that some others can relate to them.
In addition, I'm sharing some of my favorite names of the opposite gender in case anyone is in the market. ; )
Tune into my last episode if you want to hear all the details on how and when we found out we were pregnant, how I felt during the first trimester, baby's due date and more!
Please be sure to rate, review and subscribe to the podcast!
16 Nov 2022
#31: Skincare Do's and Don'ts with Licensed Esthetician Rachel Monley Naster
01:04:20
Taking care of your skin is an important part of your health AND it can significantly impact your confidence! I have been on my own journey with my skin and I'm so thankful to have gotten it under control and in a great place, thanks to the help of my esthetician, Rachel. We sat down to answer alllll your burning skincare questions!
Things we discuss in this episode:
Best facial/treatments to get when you’re new to facials
All things dermaplaning - does it make your hair grow back thicker?
Best products, treatments and more for anti-aging / reducing wrinkles
Which products are worth the money and which products are a gimmick
Biggest skincare mistakes she sees people make
Tips on dealing with melasma
Tips for dealing with acne – active acne, scarring, etc.
Medical grade skincare: worth the hype and money?
The correct order to apply your skincare steps
Skincare recommendations for men – very basic steps
Hill and Hazel: use my code SHANNA10 to save 10% at hillandhazel.com
Full Well Fertility supplements: use my code WELLNESSSFORTHEWIN to save 10% on one-time purchases (I use their prenatals and fish oil supplements) - shop here
LoveHandle phone strap: use WELLNESSFORTHEWIN to save on your order - shop here
Please be sure to rate, review and subscribe to the podcast!
23 Nov 2022
#32: Mental Health & Setting Boundaries Around The Holidays with The Counseling Co.
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
Please be sure to rate, review and subscribe to the podcast!
30 Nov 2022
#33: Nutrition Tweaks to Boost Energy & Beat Burnout with Rachel Sandoval, RDN
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!
07 Dec 2022
#34: New Home Building FAQs
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!
14 Dec 2022
#35: Everything You Need To Know About Whole30 with Charlotte Martin, MS, RD
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!
21 Dec 2022
#36: Let's Close Out 2022 with a Healthy Mindset
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!
28 Dec 2022
#37: Looking to cut back on alcohol or "sober curious?" Let's talk about it with Sober Sis
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!
04 Jan 2023
#38: My 2023 Goals & Intentions
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!
11 Jan 2023
#39: Embracing Intuitive Eating & Body Kindness in a Plus Size Body with Dani Reilley
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!
18 Jan 2023
#40: Pelvic Floor Health Before, During & After Pregnancy with Dr. Lizzie Kieffer, PT, DPT
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!
25 Jan 2023
#41: How to Start a Business That Aligns with Your Life with Pursuing Her Purpose
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!
01 Feb 2023
#42: How to Read Nutrition Labels with a Registered Dietitian
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!
08 Feb 2023
#43: Best Selling Authors Christina Lauren Dish About Their Writing Process & More
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!
15 Feb 2023
#44: Funny Trivia, Would You Rather & Shameful Confessions with Ethan
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!
22 Feb 2023
#45: How to Love Your Body Well, Even When It's Hard with Amy Reinecke
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!
01 Mar 2023
#46: How To *Actually* Improve Your Health
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!
08 Mar 2023
#47: All Things Breastfeeding & Pumping with IBCLC Summer Friedmann AKA Done Naturally
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?
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!
22 Mar 2023
#49: Supporting People Who Are Differently Abled with Meg Johnson
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
Please be sure to rate, review and subscribe to the podcast!
05 Apr 2023
#51: How We Knew We Were Ready to Have Kids & Why We're Stopping at Two
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!
12 Apr 2023
#52: Tips for Preparing for a New Baby with Pediatrician Dr. Kate Hartman
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!
29 Mar 2023
#50: Chatting with my BFFs: On Friendship, Hall Passes, Life Advice and More
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!
19 Apr 2023
#53: Prioritizing Your Relationship & Intimacy After Kids with Marriage365
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!
26 Apr 2023
#54: Exercising During and After Pregnancy and Having an Empowered Birth with Expecting and Empowered
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!
10 May 2023
#56: All About Dairy, Nutrition, Farming & More with Lauren Twigge, RD
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!
17 May 2023
#57: Part 2: Is Raw Milk Good For You? What are GMOs? Your Dairy & Farming Questions Answered
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!
24 May 2023
#58: How to Get Started with Baby Led Weaning with Dietitian Katie Ferraro
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!
31 May 2023
#59: Your Ultimate Guide to Kansas City with Amanda Bergmann @nomastayinkc
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!
21 Jun 2023
#60: A Little Life + Levi Update
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!
12 Jul 2023
#63: Top Kansas City Recommendations for Families with Kansas City Mom Collective
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!
24 Apr 2024
Ready to Try REAL FOOD for Tube Feeding? Learn How with Hilarie Geurink, RD, CSP
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!
01 May 2024
#67: Toddler Discipline, Setting Boundaries and Random Q&A
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!
08 May 2024
#68: Disordered Eating, Eating Disorders & Healing Your Relationship with Food and Your Body with Heather Lasco, RD
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
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!
31 Jul 2024
#72: Why Motivation Isn't Enough -- How to Develop & Maintain Healthy Habits
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
Please be sure to rate, review and subscribe to the podcast!
25 Sep 2024
#73: A Deep Dive Into Understanding the Therapy Process with The Counseling Co.
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!
02 Oct 2024
#74: NAPA Intensive Therapy Recap, Nutrition Q&A, Special Needs Mom Tips and More
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!
16 Oct 2024
#75: Kellie Bullard-Kelley Part 2: Life After Loss, Remarrying as a Young Widow, How to Survive and Thrive Through Grief and More
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!
23 Oct 2024
#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!
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!
27 Nov 2024
#77: The "Happiness Trap" with Licensed Therapists from The Counseling Co.
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!
17 Jan 2025
#79: 2024 Reflections + 2025 Goals and Word of the Year -- Solo
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!
09 Apr 2025
#81: When You're Conflicted About Whether or Not to Grow Your Family
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!
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