Dr. Kirstin Lauritzen returns this week to discuss the nutritional needs of pregnant women. We begin with pre-pregnancy and prenatal vitamins and supplements, how will pre-pregnancy nutrition change for athletes vs non-athletes, pre pregnancy balancing gut health before you even think about conceiving, and folic acid. Pregnancy needs are divided into different trimesters nutritional needs. How to cope with morning sickness with tips for getting the right nutrition in. Weight gain or weight loss during the 2nd trimester and how cravings tell you what your body needs. Kirstin then takes us through a number of other important considerations when preparing for birth and recovering from breastfeeding and also calorific needs during, and post pregnancy. Lots of valuable information and useful tips for moms to be.

54 mins

Hosts: Sarah Newberry Moore & Pamela Relph Jones

For more information, links and resources plus conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million plays and downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Write to us at [email protected].

On this week’s episode our guest is Kaylin Richardson, a two-time Olympian in Alpine Skiing, four-time National Alpine Champion, and a member of the U.S. Ski Team fo ten years. Kaylin was raised in Minnesota and followed her brothers into ski racing. After she retired from professional racing in 2010 she moved to Utah to focus on free-skiing and backcountry touring when she discovered the magic of the backcountry and went on to win the Free-skiing World Tour’s North American Championship in Snowbird in 2012. After this win she accrued a few sponsors and was invited to take part in a Warren Miller film. She recently wrapped her eighth Warren Miller shoot and is looking forward to the upcoming winter. Retiring from ski racing at the early age of 25 surprised people in the sport but Kaylin was satisfied with what she had achieved in alpine skiing and wanted to explore other options on skis. The regimented structure of training with the Olympic team was something she felt ready to move on from and the  agility and speed skills she learnt during her alpine skiing career are useful for big mountain skiing. At that time, children were not in the plans and it was interesting to hear her perspective of motherhood in her sport as a new mother. Kaylin was able to stay very active during her pregnancy and had an easy time of it — something all expectant mothers hope for. We also hear Kaylin’s birth story so stay tuned to the end for that.And while you’re here, please leave a review of the podcast and let us know what you thought of this episode. It will help others find us.Run Time: 54 minsHosts: Sarah Newberry Moore & Pamela Relph JonesMusic: Destino by Paula van HissenhovenFor more information, links and resources plus conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million plays and downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Write to us at [email protected].

This week we are joined by pro athlete and women’s fitness expert Lisa MacDonald.  Lisa’s interest in women’s health and fitness started during her own athletic upbringing in equestrian sport. She moved into the fitness industry through the painful all-in-one exercise of kettlebells.  Her story of how her body image has adapted and changed through her journey is so inspiring and she is very candid on her social media about the struggles so many women face when it comes to their self image and confidence. Lisa was not sure she wanted to have children when she got pregnant for the first time, and just like other women we have interviewed who felt this way, once she had her son Jax she knew it was the best thing to ever happen to her. So much so that she had another!  Lisa has risen to become a leading expert when it comes to pregnancy and postpartum fitness, especially in weightlifting. She reveals some excellent tips for women looking to continue to lift weights during pregnancy and how to build back up after childbirth. Podcast length: 43 minsHosts: Sarah Newberry Moore & Pamela Relph JonesFor more information, links and resources plus conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at [email protected].

We welcome Molly Dickens from &Mother as our guest this week. Molly is a PhD stress physiologist, maternal health advocate, co-founder of &Mother, a non-profit organization dedicated to breaking down some of the barriers that keep women from ‘having it all’. Molly co-founded this organization with Alysia Montano, who you might know as one of the leading voices working for equal representation in sport for women and for mothers.  Alysia started the #dreammaternity movement and her oped in the NY Times on her experience as a pregnant athlete dealing with a crumbling sponsorship deal with shoe wear giant, Nike, glaringly exposed the rampant bias and inequality toward women in sport.&Mother envisions a world where women have the choice to pursue both career and motherhood without penalty or barriers. They want to see a workplace where mothers are leaders and sought after as employees, where motherhood is not a secret and women can openly express their needs without retribution. A society that is healthier and more productive because it values mothers and reflects the needs of modern families.We discuss breaking down the stereotype of “mother” and building awareness about the barriers currently faced by mothers in the workforce in all industries. The motherhood penalty is explained in some detail, &Mother is working to create safe spaces for women in sport, including lactation stations at major sporting events. This is our #GivingTuesday episode and we are delighted to be highlighting this non-profit as one of the many option for the Mum’s the Word followers.Hosts: Sarah Newberry Moore & Pam Relph JonesPodcast length: 66 minsMusic: Volver by Paula van HissenhovenSubscribe to WiSP Sports or WiSP Sports Mum's the Word on your podcast app.For more information, links and resources plus conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million plays and downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Write to us at [email protected].

Olympic gold medallist Laura Wilkinson, ‘The Comeback Queen’, join Pam and Sarah this week to share her inspirational story. Laura competed for the USA at the Sydney, Athens and Beijing Olympic Games, retiring at age 30 to start a family. When the world had watched the best of pro diving, Laura announced her comeback, making a bid for the 2020 (now 2021) Olympics in Tokyo. Since Beijing, Laura has expanded her family, adding four children into the Wilkinson tribe; two of whom were adopted. Laura grew up inspired to one day go to the Olympics. She recalls watching the famous gold medal win for Mary Lou Retton at the 1984 Olympics and quickly fell in love with the sport of gymnastics. By the time she was 13, Laura realized that this sport was not going to be the one that took her to the Olympic Games and decided to find another sport. This is when she discovered diving.A rising star in the sport within two years she had won senior nationals. Even after decades in the sport she still gets nervous jumping in the pool the regular way but somehow diving in headfirst does not rattle her. Laura’s career highlight was her epic rise to Olympic glory, winning gold in the 10 meter board at the Sydney Olympics, having broken her foot that season and getting her cast off less than three weeks prior to the Olympic trials. The mental training and visualization work was her secret weapon, as she was forced to build up the mental resiliency she would need to climb from eighth in the final to first.  So that is exactly what Laura did…and it worked.We hear about her adoption of two children, her two pregnancies, the ups and downs through her second pregnancy and how her perspective has changed now competing as an athlete with a large, young family.The major takeaways from the interview:- sport is 90% mental, but no one trains 90% on their mental ability;- we are not superwoman, even though we wish we were;- let your kids hold you accountable.Laura also hosts her own podcast—The Pursuit of Gold—where she hosts variety of guests from Olympic medallists to coaches and sports journalists. If you enjoyed this episode, you will love Laura’s podcast.Hosts: Sarah Newberry Moore & Pam Relph JonesPodcast length: 54 minsMusic: Paredes Invisibles by Paula van HissenhovenSubscribe to WiSP Sports or WiSP Sports Mum's the Word on your podcast app.For more information, links and resources plus conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million plays and downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Write to us at [email protected].

This week’s guest is one that Pam and Sarah have been looking forward to for a while. Jessica Phoenix is a top-ranked Canadian Eventer and member of the Canadian Eventing team, representing Canada at the London 2012 and Rio 2016 Olympic Games as well as three World Equestrian Games and four Pan American Games. Jess grew up riding horses, started jumping at the age of ten and has never looked back. She tells us about the time she was preparing to travel to the UK with her horses for some international competitions when she found out she was pregnant for the first time. After gathering some advise from her doctor, she felt confident that she could continue to train right through her pregnancy, and did so with ease. She was keen to share with our listeners that we should not see pregnancy as an illness and so long as you are safe and receive guidance from health professionals, not to be deterred from exercising whilst pregnant. Even though she had initially not seen herself having children, she now knows it was the best thing to ever happen to her and believes it actually enabled her to step up her game. Jess feels that with kids you have to be so much more efficient and focussed when you are at training, a skill that she takes around the world when she competes. Of course, in a sport like eventing there are a lot of expenses and Jess felt some concern about her continued support from sponsors. (This is a topic in and of itself which will be covered on future episodes in more detail.) Living in Ontario, Canada and traveling to Florida to train and compete for up to four months of the year, it takes a bit of a balancing for her family to manage but with the right support system, Jess has made history competing for Canada and is training towards the Tokyo 2021 Olympic games.A short trip into Jess’s birth story left our hosts holding back the laughter as it was definitely one of the funnier—though surely not at the time—birth stories on the show so far. Hosts: Sarah Newberry Moore & Pam Relph JonesPodcast length: 46 minsSubscribe to WiSP Sports or WiSP Sports Mum's the Word on your podcast app.For more information, links and resources plus conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million plays and downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Write to us at [email protected].

This week’s episode is coming to you on the eve of Veteran’s Day 2020 and we are very honored to share the inspiring story of veteran-patriot-athlete-author-mother Melissa Stockwell. Melissa grew up with big dreams, she knew she wanted to serve her country from an early age and in 2002 she was commissioned into the United States Army as an officer in the Transportation Corps. In 2004, Melissa was deployed to Baghdad, Iraq with the 1st Cavalry Division. It was during this deployment on a routine convoy that her vehicle was struck by a roadside bomb. Melissa became the first women to lose a limb in active combat and was awarded the Bronze Star and Purple Heart for her Service and Sacrifice.  For Melissa, losing a leg, going through her rehab and recovery at Walter Reed Army Medical Center gave her a lot of perspective, and she remembers feeling lucky that she only lost one limb. This mindset was a pillar of strength for her as she went on to represent the USA, in a different uniform, at two Paralympic Games.Inspiring us and so many on her journey, Melissa didn’t skip a beat when she and her husband decided to start a family. They had a window of time that worked for Melissa’s racing schedule and in true Army fashion, she made it happen.  She has two children who have taught her that being an athlete and a mom is about progress, not perfection. What have you done today that has been progress towards a goal?  Even the smallest acts or decisions can still get you a step towards where you want to be. For more inspiration read Melissa’s new book, The Power of Choice: My Journey from Wounded Warrior to World Champion.Melissa also co-founded Dare2Tri, an Illinois-based 501(c)3 non-for-profit organization with the mission to enhance the lives of individuals with physical disabilities and visual impairments by building confidence, community, health and wellness through swimming, biking, and running.Podcast length: 49 minsHosts: Sarah Newberry Moore & Pamela Relph JonesFor more information, links and resources plus conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at [email protected].

This week’s guest is a new mother, an American record holder and powerlifting national champion—Becci Holcomb is a force to be reckoned with. Shooting to the top of the field in just four years in the sport, Becci took to powerlifting very naturally. She was raised on a farm and has always been naturally strong and powerful. Her father was an Olympic wrestler.  After a friend suggested she try powerlifting, she took an introductory class and was just lifting a PVC plastic pipe. The next day despite her body being sore and tired, she was hooked.  Powerlifting is a sport where you might only compete three times a year, as it takes a long time to build up to a competition and to recover. Becci is the ultimate competitor, normally only hitting personal bests during a competition. Becci and her boyfriend Jay found out she was pregnant in October 2019 and two weeks later she told her coach, knowing she was due to compete in Dubai just a month later. Following the advice from her coach and the team around her, Becci felt safe to compete so she went ahead. Lifting weights through pregnancy is safe so long as you are able to stay within a safe range, no more than 80% of your 1rep max. Becci found she needed to take longer rests in-between sets to recover, needed extra snacks to help hold off the nausea, and critically take extra care not to aggravate old injuries. The hormone that prepares your body to hold a baby—and eventually push it out—is called relaxin and this can make you more susceptible to over-stretching. Her birth plan was always to try to do it as natural as possible, even knowing her baby was breech throughout the whole pregnancy. Becci found an obstetrician who would supervise a vaginal delivery of a breech birth, and tried External Cephalic Version (ECV) which involves gentle manipulation of the baby in utero to change its position.  Alas, it did not work. Just before her due date, Becci realized something was not right and following tests, she decided to undergo an emergency c-section. For someone who puts a lot of stress on their core muscles, this was naturally a a major concern for Becci.  Fortunately all went well and she gave birth to her daughter Xoë Grace.We asked Becci for some top tips for moms-to-be when it came to continuing their weight training during pregnancy. Listen to your bodyBe patient with yourself - everything feels different when you are pregnant and afterwards so don’t rush back.Podcast length: 49 minsHosts: Sarah Newberry Moore & Pamela Relph JonesFor more information, links and resources plus conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at [email protected].

On this week’s episode the hosts of WiSP Sports Mum’s the Word meet the host of Sound Bites, Dr Kirsten Lauritzen. The result is an insightful discussion about nutrition and functional medicine as it applies to pregnancy.  Kirstin practices in Oregon and helps us start to understand a little more about the role food can play in removing toxins from the body, as well as the difference in vitamin sources; pre-natal vs. dietary vitamins. Morning sickness can make it hard to get calories in or keep them down, so Kirstin recommends eating ginger as a natural anti-nausea and really… anything. If you can find anything that you can stomach and keep down, eat it.  The importance of folic acid in early pregnancy was covered as well as the history behind folic acid fortification in foods.  Fermented foods, pro-biotics, pre-biotics and gut health were explained as being essential to remain in good health, pregnant or not.  So get down to your local farmers market and find yourself a big pot of kimchi.  There is so much great information on this topic that we only managed to get from pre-pregnancy through to around the second trimester so Kirstin will be back for another episode to help us navigate through birth, recovery and the post-partum time.Podcast length: 34 minsFor more information, links and resources plus conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at [email protected].

Pam is on vacation this week so WiSP Sports President & Exec. Prod. Chris Stafford joined Sarah to host this awesome episode as we head back into the world of the Winter Olympics to discuss the game of “chess on ice,” known more commonly as Curling. It’s a game with a lot of family appeal in places around the world that have a lot of ice and snow, but it’s also a sport that is a lot harder than it looks. To discuss curling we have one of our favorite teams back on the show: Team Scheidegger of Canada. We talk “throwing rocks,” what it’s like to be on an athletic team with other moms, babies on the road, pelvic floor health, and sisterhood. Not only are the girls of Team Scheidegger some of the best curling players in the world, but all four of the team members are mothers. This is the second of two episodes we have on Team Scheidegger and in this edition we interview the sisters of Team Scheidegger - Casey Scheidegger and Jessie Haughian. Casey is the team “Skip”, which is the strategic leadership role on a curling team. In this role Casey spends a lot of time communicating with the other athletes on the team about what the right moves might be to get the best score.Casey has two children. Kayden is four and Ryker almost ten months. When she is not training Casey is a PE teacher. She loves her profession and curling actually led her to it. Casey ran a junior curling program in Lethbridge, Alberta and found that she loved working with kids and planning activities for them to do. Jessie Haughian, known as “the other Scheidegger sister”, has a B.A. in Kinesiology and for the last five years has worked with Alberta Health Services. She competed in curling until her sciatic pain got the best of her and in March 2020 welcomed her first daughter Rylee. Sarah, Chris, Casey, and Jessie covered some incredible topics. Jessie and Casey were recently  pregnant at the same time and were able to share a lot of their experiences as moms. They even bubbled up as a sports team and as a family during COVID. If you want to know what it’s like to take grandma on the road to help out with the kids, how important it was to find a pelvic floor health specialist for Casey, and what “it takes a village” really means when you’re an athlete this is an episode.Host: Sarah Newberry Moore Guest Co-host: Chris StaffordPodcast length: 53 minsSubscribe to WiSP Sports or WiSP Sports Mum's the Word on your podcast app.For more information, links and resources plus conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million plays and downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Write to us at [email protected].