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

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

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

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

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

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

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

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

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

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

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

NOTES:

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

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

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

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

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

Connect with guests:

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

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

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

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

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

NOTES: 

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

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

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

Show notes: 

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

Episodes mentioned in this show: 

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

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

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

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

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

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

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

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

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