The Military Working Mom

FULL EPISODE NOTES ARE FOUND AT www.themilitaryworkingmom.com/episode023 

ABOUT PUMP HERO

PumpHero is a virtual community via an app that supports your right to breastfeed and pump by connecting you to safe, clean and comfortable locations or PumpSites around the nation, saving you time and eliminating pumping in undesirable locations. PumpHero empowers you with the choice of where and for how long your breastfeeding journey lasts.

MEET INGE PLAUTZ

Inge serves as Senior Vice President and Executive Business Development Officer for Old National Bank (ONB) Wisconsin. In her role, she represents all major business lines and advises clients on strategic business matters. 

Prior to joining ONB in 2018, Inge spent more than 13 years within finance, accounting and commercial insurance. Inge's expertise includes Global Trade, Leveraged Finance, Bond Financing, Structured Finance, Capital Markets and traditional Commercial and Industrial banking. She also has deep industry knowledge in Health Care and Employee Benefits.

A graduate of the University of Wisconsin, Madison, Inge holds an Executive Masters of Business Administration and a Bachelors Degree with triple majors in Finance, International Business and French. 

As a South African born, USA Citizen, Inge speaks four languages including Afrikaans, French and Zulu, and is the proud wife of a Navy veteran and mother to a daughter. 

Inge is an avid community supporter with extensive Board and volunteer service with a particular focus on the empowerment of young women and STEAM/STEM. She is also the CEO and Co-founder of PumpHero, LLC, which is a mobile app that connects on-the-go nursing mothers with safe, clean and convenient locations to pump. She is a certified PADI Rescue Diver and holds a State of Wisconsin Accident, Health & Life License.

The Pump Hero app is available in both Apple and Android devices.

WEBSITE: https://www.pumphero.net/

EMAIL: [email protected]

FB: @PumpHeroBecauseYouMatter

IG: @PumpHero_

FULL EPISODE NOTES ARE LOCATED AT:

www.themilitaryworkingmom.com/episode022

Welcome the Chief Movement Maker of Embark Million Dollar Authority, Tom Matzen!

Authority entrepreneurs hire Tom to build seven and eight figure enterprises by helping them package their wisdom and knowledge into High Ticket Programs that guarantee results for their Clients.

Tom has started some 87 businesses of his own, seven to seven figures and beyond. More importantly, his personal coaching clients have generated more than one hundred million in sales in dozens of industries. 

An international best-seller with two books, Tom has shared his message to more than 100,000 entrepreneurs on four continents, and in hundreds of TV, Radio, print and podcast interviews.  He has been interviewed in Success Mag, Inc Mag, Entrepreneur, USA Today, Wall Street Journal, and literally 100’s of radio & TV Stations across North America, sharing the secrets of business success, learned from his business ventures and from his personal interviews with some 204 business leaders.

He now leads an emerging global enterprise with a mission to empower 10,000 Authority Entrepreneurs to build global movements and 7 & 8 figures businesses over the next five years. 

Whole30 is a 30 day nutrition reset in order to have your body eliminate high allergenic food groups from your diet, then after 30 days reintegrate one food group at a time to see who your body reacts to them. Now, by react I don't necessarily mean allergic, but more to answer the question of how your body processes them and how you feel.

Are you bloated or gassy when you have dairy?

Do your joints swell when you have grains?

Are you low on energy when you have foods high in sugars?

A Whole30 can answer all these questions and more for you. So what are you waiting for? Try it out! 
It's not a permanent change, anyone can do anything for 30 days. This is to cleanse your body and find out what your body needs and does not need to be the best version of you!

I can't tell you how many times I have heard that service women are having to choose between losing weight to make standards or nourishing their baby through breast feeding/pumping. Call me crazy, but I believe moms should be able to do both, or at least at a minimum be able to support the health of their child and not have to worry about a negative impact on their career...I mean being a working mom is stressful enough without having to add on the additional worry of getting back into weight standards in record time after popping a watermelons out of our bellies. 

BUT, since this is our reality, I have invited Ryann Kipping, The Prenatal Nutritionist, to show us that it is possible to "have it all". We can eat to sustain breast milk supply while not having to stress about gaining too much weight during and after pregnancy. 

In this episode you will learn about the power of food to support baby during pregnancy and after birth, about supplements (prenatal vitamins, protein powers, pre-workout, etc), and which food groups we should focus on. I highly suggest you follow Ryann on FB or IG to see more info on these topics as she is always posting about which specific foods, supplements, hers, etc can help or hurt preconception, pregnancy, and postpartum women. You can also join her program to get access to The Prenatal Nutrition Library where her team answers all your questions to which foods and brands are good for you during each of these phases to help take the guess work (not to mention time) out of your already busy lives.

Ryann, better known as "The Prenatal Nutritionist" is a clinically trained Registered Dietitian Nutritionist, Certified Lactation Educator, and Author of The Feel-Good Pregnancy Cookbook. She is the founder of The Prenatal Nutritionist, a virtual nutrition private practice, which focuses on preparing women for pregnancy and conquering nutrition during and after pregnancy. She helps women feel confident in their ability to properly nourish a growing baby through a real food approach. Aside from one on one nutrition counseling, Ryann is a nutrition writer and content creator on her popular Instagram account @prenatalnutritionist.

IG @prenatalnutritionist 

Facebook: @prenatalnutritionist

Join The Prenatal Nutrition Library

Free pregnancy grocery guide 

Web: theprenatalnutritionist.com

Email: [email protected]
 

Full episode notes are located at www.themilitaryworkingmom.com/infertilityresearch

Full episode notes and links are located at www.themilitaryworkingmom.com/episode019

Are you pregnant and worry about gaining “too much” weight and not being able to get it off fast enough after your little one is born?

Have you had kiddos and just never found your old gym habits to meet your health and fitness expectations?
I mean, mom pooch is real! but it does not have to be permanent.

If this sounds familiar, don’t worry, you are among the majority of women who have these fears and experiences. Fortunately for you, you are listening to this awesome podcast episode!

Michelle will blow your mind on how you can literally burn calories while eating… Hello wine my old friend, come to mama!

Postpartum 2-Week Challenge:  https://www.postpartumworkoutplan.com/postpartum-optin

Post-Birth Workout:   https://www.postpartumworkoutplan.com/postpartum-optin

30-Day Healthy Meal Plan:  https://www.fitmoms4life.com/calendar

Facebook:  http://www.facebook.com/MichelleMarieFit

Pinterest:  http://pinterest.com/mmfit/

Pinterest: https://www.pinterest.com/mmfit/

Blog:  http://michellemariefit.com/

IG: @MichelleMarieFit

While training during pregnancy your body is undergoing many changes…I mean besides the watermelon that is in your tummy. Your center of gravity is changing, your joints are loose, your balance may not be the same, and you may become winded or dizzy from lack of breath due to your little one pushing up on your lungs.

Stick to the 3Ps

No peeing your pants

No pressure in your vagina

No pain anywhere

If you are experiencing any of these signals it is a sign you are doing too much and may be doing harm to YOUR body; weakening your pelvic floor, separating the tissues in your abdomen forming diastasis recti, and straining your ligaments or muscles.

Decrease your lifts to 60-70% of your 1rep max

• This will avoid excess pressure building in your pelvic floor or abdomen.
• Protects the joints from too much stress

The bigger you become the more you will limit the motions you can do safely. The BIG rule is: If you may hurt your stomach, then it should be erased from your board. (i.e. box jumps, rope climbs, high rings, etc.)

Kipping should also start to me taken away from your routine as you need to minimize the arching and crunching of your belly/muscles and start to focus on stabilization in your core muscles. Bring out the bands and do strict pull ups in their place. (also, no hollow holds)

For all other moves, if you start to pee, its out.

Day 1!
As soon as you feel able to get up to move, you can begin a “controlled return to walk” If you are pregnant right now you are probably thinking…”what do you mean walk? That’s too simple.” Just save this podcast episode and listen to it once you have had your little one and have to get someone to push you off the couch as you can’t use your core on your own.

• Exercises
  • Single Leg Stability (standing from a chair)
  • Core Strength (Hip bridges)
  • Hip Strength (Clam shells)
  • Ab Control (Cat-Cow)
  • Pelvic Floor Integrity (Kegels & Breathing)
• Start strength training with your baby
  • Lunges
  • Squats
  • Deal Lifts

Dr Brooke Miller, PT, DPT, OCS is a physical therapist and owner of PeakRx Therapy, a women’s health and sports medicine practice. Prior to opening her own practice, Brooke started working as a physical therapist 8 years ago treating active adults. She became pregnant and as a lifetime athlete, and crossfitter felt lost and under-served during her pregnancy and postpartum experience. Due to experiencing pelvic floor dysfunction herself with little to no guidance, Brooke quit her job, opened PeakRx and dove head first into helping active women bridge the gap between pelvic floor dysfunction and performance in the gym, on the court and in life. 

Website: www.peakrxtherapy.com

IG: dr_brookemiller

Facebook: *@peakrxtherapy *

Full Episode Notes are located at www.themilitaryworkingmom.com/episode017 

Nathalia Melo is a working mom of two young and energetic kids who is crazy about health and fitness. She is a personal trainer, competitive body builder, and fitness and health icon. After having her kids (via C-section) and having to learn how to return to a high level of fitness on her own, she refocused her career and now solely trains pre/postpartum women. Her passion is to empower women to feel good in their own skin.

What!?!? 12 weeks until I can run? You may be telling yourself "that is crazy, I can start sooner" And yes you could start sooner; however, it comes at a cost. In the 2019 Physical Therapy study done in the UK and created by Sports Medicine NI, their findings showed that postpartum women should take 12 weeks after giving birth before starting to run.

Listen in to Pre/Post Natal personal trainer, runner, and yoga instructor Kendra Fitzgerald as she goes into detail on how to safely return to running after pregnancy.

All episode notes and links can be found at www.themilitaryworkingmom.com/episode016

Full Episode Notes and Links are located at www.themilitaryworkingmom.com/episode015

CMSgt Tracie Timmerman (USAF) was on the fast track in her career when life took an unforeseen turn of events.  Listen in to hear how she overcame major life stressors all while re prioritizing her family and still having a successful career.