Run Lift Mom

Show Notes:

3:00 from working Mom to Author- what made Tiffany decide to write a book 4:00 Name of the book, themes contained 5:00 freedom in sharing a tough personal story and complete vulnerability 6:30 why it's so hard for women to leave their past behind 7:00 Tiffany's personal chains addressed in book (it's deep, guys!) 8:30 on breaking away from the temptation to dwell 10:00 on being an inspiration for other women and testimony for Christ 13:00 process of writing a book 14:30 when God says write a book, write a book! 15:00 Fighting Type II Diabetes and high cholesterol in weight loss journey 17:00 rapid fire 

Check out Tiffany's Book From Chains to Freedom and connect with her book page on Facebook 

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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including Yes Whey protein

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Learn about the ZYIA Active business opportunity by visiting http://activeopportunity.com/ 

2:00 MUTU System origin story 4:00 Wendy’s own experience as a “self righteous personal trainer” (self described) & missing link in fitness world 8:00 common postpartum symptoms 9:00 how do you feel about your body after giving birth? Address the changes! 13:00 pregnancy and postpartum in the fitness industry 15:00 MUTU brag board 16:45 Ashley Gammon, MUTU Pro’s episode

18:00 postpartum considerations specific to runners 20:00 pelvic floor role in core musculature 21:00 your body will tell you it’s timeline 22:30 strength training considerations 24:00 don’t pee when you exercise & other cues from the body 26:00 fitness during pregnancy- establishing baseline at the appropriate time 28:00 rapid fire

Find Wendy Powell & MUTU online, on Instagram, Facebook, Pinterest, or YouTube.

Get MUTU System here or download 10 Things Your Doctor Didn’t Tell You About Your Post-Baby Body

2:00 What is rucking as a fitness trend? 3:30 military and government work background 5:00 the importance of readiness in any season of life 7:00 company origins 10:00 what events are like, culture around lifestyle 13:00 working in a masculine brand space as a female 16:00 why rucking makes sense for new Moms 18:00 camaraderie among women, finding tribe 20:00 what happens at ruck club meet ups 23:00 meeting you where you are in fitness level 25:00 Emily’s experience at the marine corps marathon under load 27:00 rapid fire

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This episode is made possible by your support of my partners: runliftmompod.com/partners

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Connect with me on social instagram.com/runwithsuzy or send me a love letter [email protected]

Full show notes: https://runliftmompod.com/dark/

1. Bring Your Phone You’ll be able to find help if you get hurt or feel unsafe. You can also use it to tell friends where you are via Find My Friends. 

2. Know your (well lit) Running Route Take a well lit path. You can also wear a headlamp. With a headlamp, look up and shine your light at cars to make sure they see you. If you are traveling and know you’ll be out early or night running, plan ahead! Strava’s Global Heatmap and Beacon text feature (send a text with your real time map to any point of contact). Save adventure runs for the daytime.

3. Wear Reflective Clothing Wearing reflective clothing or reflectors. You may be able to see cars coming but they can’t see you! If you don’t own any, borrow your husband’s PT belt or buy reflective tape to put on your shoes, handheld water bottle, or hat for running in the dark. 

4. One Bud or No Headphones Keep volume low or take the opportunity to run without Run Lift Mom podcast or music. The more aware you are of your surroundings, the faster you can react! 

5. Bring Extras. If you don’t have pepper spray, get some! Repeat after me: it’s more important to be safe than nice! It’s always good to have some sort of ID on you in case you get hurt; road ID is ideal because other runners and cyclists know to look for them.  

This episode is sponsored by Red H, a Veteran owned small business. Use RUNLIFTMOM for 15% off or shop a bundle to save more: https://redhnutrition.com/athlete/RunLiftMom/ 

This is another audio journal episode, although this time it applies to everyone. You EAT, right?

I decided to clean up my nutrition habits in a 6 week nutrition challenge with Street Parking. I recorded my takeaways in this episode as well as in detail on this blog post.

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Show notes:

2:00 what's the plan? 2:30 "if it came from the ground or had a mama" 4:30 all or nothing approaches- blow it out or test the water 7:30 on baseline measurements and why you should have more than weight 9:00 sweet tooth problems 12:00 my toughest lapse was unexpected! 13:30 pack your lunch strategy 15:00 community support in your household 17:00 split the difference strategy for sleep 18:00 temptations 19:00 why not use the scale? 22:30 results compared with baseline measurements, why performance goals are important 

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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including products mentioned in this episode Yes Whey protein & Zen REM

>>> write me a love note: [email protected] <<<

Show notes: 

>>> NOTES: <<<

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including the gut health bundle with Adaptogenic Symbiotic!

>>> write me a love note: [email protected] <<<

Show notes: 2:00 Making friends and connecting resources 5:00 psychology of making referrals 6:00 importance of a good network 7:30 networking online- say hi first 9:00 salt water tip 9:30 “like is lazy” 11:00 connect in a genuine way 12:00 be of service to others in initial approach 14:00 collaborating in direct sales and in professional network 16:00 “don’t live on an island” 17:30 making an impactful introduction 19:00 components of an elevator pitch 20:00 building your network with a service mindset 23:00 abundance mindset to serve and share 24:00 “hi, I need a friend ______” 27:30 rapid fire “You can hop from Star to Star”

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Dependent.Work

Check out Tia on LinkedIn, Instagram, and online

Mentioned in this episode: Olive Fox Design, Don't Sleep on Planes book,

>>> NOTES: <<<

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including Factor 10!

>>> write me a love note: [email protected] <<<

Experts agree checklists (ie daily, weekly, monthly tasks) should be considered "working documents". They will change and evolve. If you don't know what the tasks on your checklist are, do a time audit and highlight tasks in 3 different colors to help categorize into daily/weekly/monthly.

I have mine (below- yours will look different because you have different goals and started at a different time) in two places due to my lifestyle: 

1. printed out and laminated (to mark off in dry erase) on my bathroom mirror 

2. in the notes section of my phone (on iPhone, the checklist function is a circle with a check at the bottom).  

There are some great templates on Evernote and standalone apps (Daily Checklist) that can achieve the same thing.  

DAILY: pray for teammates, business email post to IG stories post to Facebook biz check in with team listen to a podcast (not mine) Plan social content for next day Expenses  

WEEKLY: publish podcast edit podcasts, guest marketing publish pod, blog post on website share to LinkedIn, Pinterest, TikTok 1:1s with team, as scheduled Follow up (cust, team prospects), Record 1-3 product hacks, reviews  

MONTHLY: new team onboarding, as scheduled Deep dive on larger ZYIA FB groups Outreach- podcast, partnerships Outreach- new team prospects Record & edit bonus podcast episode  

I suggest you make your own daily, weekly, monthly "working document". This is a tool to help your workflow. Remember, the tool is not the strategy. Learn more from me at runliftmompod.com or join my ZYIA team’s open house at activeopportunity.com

Show notes- 2:00 background in sports and impact on adolescence 3:30 making friends through sports 5:00 importance of balance, agility, and coordination in early childhood 7:00 bone density benefits 7:30 soccer specific skills and development exposure 9:00 value of socialization 11:00 how to handle a child who is unsure 13:00 impacting the next generation in fitness and physical activity 15:00 modeling healthy behavior (try the go noodle app!)18:00 Tiny Troops Soccer entrepreneurial journey 20:00 rapid fire

Recommended in this episode: Total Money Makeover by Dave Ramsey

Traction: Get a Grip on Your Business by Gino Wickman

4 Hour workweek by Tim Ferriss 

Connect with Tiny Troops on Facebook or at their website

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