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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
• Shop my LTK profile
• Shop my Amazon storefront

THANK YOU FOR YOUR SUPPORT! XOXO

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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?
• Virtual vs. in-person therapy: pros & cons
• Does insurance usually cover therapy?
• And more!

HOW TO CONNECT WITH THE COUNSELING CO.

• Follow them on Instagram at: @thecounselingco
• Inquire about services & stay up-to-date on events, etc.: https://www.thecounselingco.com/

PAST EPISODES WITH THE COUNSELING CO:

• Setting Boundaries -- listen here
• Postpartum Mental Health -- listen here

AFFILIATE LINKS / RESOURCES MENTIONED:

• Clean Simple Eats protein powder, OffBeat Butters & more -- use affiliate code WELLNESSFORTHEWIN for 10% off
• Primally Pure -- nontoxic beauty products -- use affiliate code WELLNESSFORTHEWIN to save
• Shop my Amazon storefront here
• Shop my LTK here
• Psychology Today – find a therapist
• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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
• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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This solo episode includes lots of random Q&A that you guys submitted on IG! I'm addressing some things like:

• Motherhood -- my favorite parts
• Do I get hateful comments or DMs on IG?
• Has honesty about the challenges of motherhood on IG gone too far?
• C-section recovery
• Navigating grief after a miscarriage -- tips
• Easy meal inspiration
• Can intuitive eating and weight loss go together?
• Recent purchases I'm loving
• And more!

I hope you enjoy this episode! If you do, please share the pod with a friend who might love it, too! XO

LINKS:

• Amazon Affiliate Page: amazon.com/shop/wellnessforthewin
• Rotating Car Seat: https://amzn.to/3RHsQWD
• Ethan's new toothbrush: https://amzn.to/4cfswXt
• Amazon cowboy boots (update: SO cute! True to size!): https://amzn.to/4cz7ti7

EXPECTING AND EMPOWERED PREGNANCY & PP WORKOUTS: use my affiliate code WELLNESSFORTHEWIN to save on your annual app subscription!

RECIPES:

• Chicken bacon ranch pasta dish: https://jordosworld.com/chicken-bacon-ranch-casserole/
• Taco ring recipe: https://www.everydaysouthwest.com/taco-ring-recipe-with-crescent-rolls-with-crescent-rolls/
• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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This conversation is all about gestational diabetes with a Registered Dietitian who specializes in the condition -- Leslee Flannery, RD.

Listen in to hear:

• What is gestational diabetes?
• What causes gestational diabetes / risk factors
• How can we prevent gestational diabetes
• Rate of type 2 diabetes AFTER gestational diabetes
• Risks of gestational diabetes to mom and baby
• Do you have to be induced early if you have GDM?
• Best ways to manage blood sugars with OR without gestational DM
  • Diet & other habits
• Medications - are they needed? What are the options - pros & cons
• Relationship with food during pregnancy
• How to handle GDM diagnosis with a history of disordered eating
• What to do postpartum after a gestational DM diagnosis – screenings, etc.
• Nutrition tips for postpartum
• And more!

CONNECT WITH LESLEE:

• Follow her on IG: @gestational.diabetes.nutrition
• Support Group / Resources: click here

Affiliate Links:

• Expecting and Empowered – workout app for pregnancy and postpartum – use my code WELLNESSFORTHEWIN to save on your annual app subscription
• 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
• Tubby Todd – bath soaps, shampoos, mineral sunscreen, diaper cream and so much more for your little ones! Use my affiliate link for 10% off – click here
• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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Please enjoy this random, unplanned and all over the place solo episode // also featuring my special guest, mister Rhett. ; )

Affiliate Links I Mentioned:

• Outdoor swing
• Water table
• Water pump for water table
• Toddler boy's sweat shorts
• Burt's Bees Baby Powder

If you have any segment ideas or requests, shoot me a DM on IG!

Please screenshot & share this episode in your stories or send the link to a friend if you enjoy the show! XOXO

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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

CONNECT WITH HEATHER / RESOURCES:

• Follow her team on Instagram: https://instagram.com/confidently_nourished
• Work with her or her team: confidentlynourished.co
• EDRD Pro – directory of dietitians
• Find more ED resources on their blog HERE

Affiliate Links / Sponsors:

• Use WELLNESSFORTHEWIN to save on your Expecting and Empowered app subscription! (pregnancy and postpartum workouts) - click here
• Use WELLNESSFORTHEWIN to save on Full Well Fertility prenatal supplements and other supplements for before, during and after pregnancy
• Click my affiliate link here for 10% off Tubby Todd bathtime products and more!

Thank you for listening! Please share the podcast if you enjoyed, and leave a rating and review! XO

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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)

Shop my Amazon affiliate page HERE

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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
• Hacks to make a blended diet easier
• And more!

LEARN FROM HILARIE!

• Find her on Instagram at @blendedtubefeeding
• Check out her blog for helpful posts + info on working with her: click here
• SIGN UP FOR "BLENDED DIET STARTER KIT" -- live workshop series happening May 6-9th!

Affiliate Links/Discounts:

• Tubby Todd affiliate link – click here for 10% off! Our favorite bath soaps, shampoos, diaper cream, nontoxic sunscreen and more!
• LoveHandle affiliate link – my phone grip that I love! Code is WELLNESSFORTHEWIN to save
• Expecting and Empowered – workout app for pregnancy & postpartum; use my affiliate code WELLNESSFORTHEWIN

Other Resources Mentioned:

• Blendtec form for discount -- email me at wellnessforthewin@gmail.com and I can send you the PDF!
• Hilarie’s Favorite Products (includes discount code on O ring syringes): click here
• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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Hiiiii friends! Enjoy this spontaneous solo episode -- going over 2024 Ins & Outs, goals for the year, random Q&A and life updates. : )

Affiliate Codes:
Use code WELLNESSFORTHEWIN to save on @expectingandempowered pregnancy & postpartum workout app! https://expectingandempowered.com

Shop my Amazon favorites at: amazon.com/shop/wellnessforthewin

Shop items I mentioned on my LTK page: https://www.shopltk.com/explore/wellnessforthewin

If you enjoy the podcast, please share it with a friend! Thank you so much for your support!

XO, Shanna

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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Enjoy this very random and impromptu episode!

You can find links on my Amazon storefront at amazon.com/shop/wellnessforthewin (affiliate) and follow me on LTK app at @wellnessforthewin !

XO

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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!

WHAT WE DISCUSSED:

• Kid-friendly places to eat / bars
• Summertime activities / places to get memberships
• Best parks to visit in the KC area
• Events and meet-ups for local mamas
• Options closer to north KC
• Ideas for kid’s birthday parties
• Activities for fall
• Christmas lights & activity recommendations
• Family friendly places to stay in KC
• Places to hike around the city
• Upcoming events to check out
• And more!

CONNECT WITH KANSAS CITY MOM COLLECTIVE:

• Follow on IG: @kansascitymomcollective
• Check out their site & all of their guides and resources: https://kansascity.momcollective.com/
• Check out their podcast: click to listen on Apple

AFFILIATES / SPONSORS:

• Check out local mental health practice for women, The Counseling Collaborative: (#sponsored)
  • Follow them on IG at @thecounselingco
  • Check out their website & services HERE
• Shop Tubby Todd products and use my affiliate link to get 10% off: tap here to shop
• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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Today we have Kelly of The Car Mom on the podcast! I loved this conversation and know you guys will, too.

Tune in to hear:

• How Kelly got started with The Car Mom
• How women can feel empowered to confidently buy a car themselves
• Buying used vs. new vehicles - what to consider
• What to think about before buying a car & most important features for families
• How can sedans work for families
• Do you need a 3-row vehicle?
• Bench seat vs. bucket seats
• Different configurations for car seats
• Essentials to keep in your car all the time
• Road trip / travel tips
• Things to have on hand in case of emergency
• When you should ACTUALLY turn your kiddo's car seats to front facing
• Process of getting your car seat installation checked before baby is born
• Kelly weighs in on electric vehicles and hybrids
• Other trends to watch for in the car industry
• Some honest mom chat
• And more!

CONNECT WITH KELLY / THE CAR MOM:

• Follow her on IG at @the_car_mom
• Follow her on YouTube: https://www.youtube.com/@TheCarMom
• Check out her podcast: The Car Pool Podcast - https://podcasts.apple.com/us/podcast/the-carpool-with-kelly-and-lizz/id1606787270

AFFILIATE LINKS:

• Aloha plant-based protein bars – affiliate link – click here for discount
• LoveHandle phone straps + other accessories – use wellnessforthewin for a discount – affiliate link to shop

Thanks for listening! Please rate, review & subscribe, and share with a friend who might enjoy the show! XO

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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Another solo episode with random updates, things I'm loving (shows, random purchases, etc.) and me rambling lol. Enjoy!

Affiliate links:

• Expecting & Empowered (loved workouts during pregnancy; lots of C-section recovery tips) - code WELLNESSFORTHEWIN to save -- expectingandempowered.com
• Full Well Prenatal - still taking the prenatals and fish oils during postpartum - affiliate code WELLNESSFORTHEWIN

Amazon postpartum purchases (affiliate links):

• Sweat shorts - I got a medium - https://amzn.to/3XBKugb
• T-Shirt (fits oversized; I got true size) - https://amzn.to/3JB84UJ
• SPF Tinted Face Moisturizer- https://amzn.to/3JCIhvb
• Grape cutter - https://amzn.to/3PtsdQe
• Toddler Smoothie Cups - https://amzn.to/433v4m5
• Toddler dino towel - https://amzn.to/3puDWmX

Shout out to @tastingkansascity for @theroasterie copycat recipe!

Please take a minute to rate, review, subscribe and share the podcast with a friend who might enjoy it!! XO

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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.

XO, Shanna & Levi 

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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! 

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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
• How to balance out meals for our babies
• And more!

CONNECT WITH KATIE:

• Get Katie’s 100 First Foods list HERE
• Follow her on IG for tips: @babyledweanteam
• Check out the Baby Led Weaning Made Easy Podcast here

AFFILIATE LINKS:

• 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!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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?
• What are GMOs? Should we avoid them?
• And more!

CONNECT WITH LAUREN:

• Follow Lauren on IG: @nutrition.at.its.roots
• Work with Lauren: https://linktr.ee/nutrition.at.its.roots

Affiliates / Sponsors:

• Shop my prenatal supplements + fish oil from FullWell using my affiliate code WELLNESSFORTHEWIN -- shop here
• Check your Walmart store for Kemps Smooth Cottage Cheese! Shop here. #sponsored

Thank you so much for listening - please share with someone who might enjoy this episode!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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

Stay tuned for part 2 next week!
CONNECT WITH LAUREN:

• Follow her on IG at @nutrition.at.its.roots
• 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
• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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This is a random second pregnancy brain dump -- recapping third trimester, symptoms, random thoughts, recommendations and more!

What I covered:

• Symptoms throughout pregnancy & third trimester
• How I’m feeling emotionally with baby 2 on the way
• Products I’m loving during pregnancy - skincare, hair care, supplements, etc.
• Pregnancy and postpartum workouts
• Baby prep - pump I’m planning to use, nursery, hospital bag, labor & delivery wishes
• Spray tans, deodorant, manis and more
• Lots of random thoughts

For links to all of the products and resources I mentioned in the episode, click here!

Thank you for listening, sharing, rating & reviewing!!! XO 

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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
• Postpartum sex
• And so much more

CONNECT WITH EXPECTING AND EMPOWERED:

• Follow them on Instagram: @expectingandempowered
• Learn more about their workout guides and courses - use my affiliate code WELLNESSFORTHEWIN for a discount! Click here
• Follow Amy on Instagram: @ameskiefer
• 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

Other Resources Mentioned:

• Book Amy recommended: The Birth Partner

Thank you for listening & sharing with others!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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
• How to navigate conflict with your partner
• And so much more!

CONNECT WITH CASEY & MEYGAN / MARRIAGE365:

• Follow them on Instagram: https://www.instagram.com/marriage365/
• Check out their website & resources: https://marriage365.com/

ENTER OUR BOOK GIVEAWAY AT @WELLNESSFORTHEWINPOD

RESOURCES MENTIONED:

• Upcoming Nashville retreat: learn more here
• Books they offer for individuals and couples

AFFILIATE ADS / SPONSORS:

• Chewy (our fav service for food & medicine for our dogs): shop my affiliate link here
• 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!!!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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?
• And so much more!

RESOURCES MENTIONED:

• Dr. Hartman’s practice on IG: @smpediatrics
• https://www.shawneemissionpediatrics.com/
• Healthykids.org

SPONSORS & AFFILIATE LINKS:

• Learn more about AdventHealth South Overland Park Birth Center here #ad: http://bit.ly/42oHSnX
• Use my affiliate code WELLNESSFORTHEWIN to save on FullWell supplements - shop here
• Learn more about the AdventHealth Shawnee Mission Birth Center here: http://bit.ly/3TsaGaU

Thank you so much for listening!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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.

RESOURCES MENTIONED:

• Baby Registry Must-Haves post: https://wellnessforthewin.com/baby-registry-must-haves/
• My Miscarriage Story: https://podcasts.apple.com/us/podcast/5-my-miscarriage-story/id1622500441?i=1000564797389

I'd love to hear from you on this topic! Feel free to DM me, or leave a rating/review! :) I appreciate you tuning in!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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

Thank you for listening!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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

Thank you for listening!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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This episode is a continuation of last week's episode on all things breastfeeding, pumping and more.

Here are some of the topics we dive into during this conversation:

• What is a “normal” amount to pump during a session
• How many minutes should we pump each time
• Baby sleep - when should babies be sleeping through the night
• Should we pump if they sleep through the night?
• Getting your period back postpartum/while breastfeeding
• Clogged milk ducts - how to prevent / treat
• All about mastitis
• How to manage a super strong let down
• All about tongue ties and lip ties
• Cow’s milk protein allergy - how common is it?
• Hand expression: what it is, how to do it, why it’s a great tool to have
• Weaning from breastfeeding / nursing / pumping
• And more!

CONNECT WITH SUMMER:

• Follow Summer on YouTube at Done Naturally
• Follow Summer on IG: @donenaturally

TODAY'S SPONSORS / AFFILIATES / OTHER RESOURCES:

• Learn more about the AdventHealth South Overland Park Hospital by clicking here: http://bit.ly/3iGbwTt #ad
• Check out my breastfeeding/postpartum needs list on my Amazon Affiliate Storefront here: amazon.com/shop/wellnessforthewin
  • Brest friend pillow: shop here (affiliate link)
  • Foot stool: shop here
  • Favorite burp cloths: shop here (affiliate link)
• Baby Registry Must-Haves blog post
• What to Expect When You're Expecting Baby 2 blog post
• 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!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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?
• Importance of pace feeding
• Pros and cons of the Haakaa
• Things that can lead to oversupply
• And more!

CONNECT WITH SUMMER:

• Follow Summer on YouTube at Done Naturally
• Follow Summer on IG: @donenaturally

Today's Sponsors / Affiliate Links:

• Lovevery toys: shop here using my affiliate link
• FullWell fertility prenatals & fish oil supplements: use my code WELLNESSFORTHEWIN to save: affiliate link here
• Expecting & Empowered app for pregnancy & postpartum workouts - use my affiliate code WELLNESSFORTHEWIN to save on your subscription

Thank you for listening! Please be sure to rate, review & subscribe to the podcast, and share this episode if you enjoyed!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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.

**Learn more or sign up here!

I would love to help you improve your health and relationship with food and your body. You deserve to invest in yourself and feel your best.
Other resources to check out:**

• 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!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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
• And more!

CONNECT WITH AMY:

• Follow Amy on Instagram at @loveyourbodywell and @loveyourbodywellpodcast
• Check out Amy's blog at loveyourbodywell.net
• Listen to Amy's podcast: Love Your Body Well Podcast

TODAY'S SPONSORS & AFFILIATE LINKS:

• 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
  • AdventHealth link: http://bit.ly/3YxXPWq
• Get on the waitlist for my online nutrition course, Make Healthy Easy, available to purchase February 27th - March 2nd only! CLICK HERE!
• Looking for prenatals and fish oil supplements? Check out FullWell products and use my affiliate code WELLNESSFORTHEWIN to save. Click here to shop.

Thank you for listening today! If you enjoyed it, please rate, review and subscribe to my show, and share with a friend! Thank you for your support!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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!
GET ON THE WAITLIST!

Please rate, review & subscribe to the podcast if you're enjoying it! And share with a friend who might enjoy it. : ) 

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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.

• Check out their website here
• Follow them on Instagram at @christinalauren

Affiliate Links + Today's Sponsors:

• Get started with EveryPlate for just $1.49 per meal by going to EveryPlate.com/podcast and entering code wellnessforthewin149. #ad
• Save on your Expecting & Empowered Membership (workouts for pregnancy and postpartum) by using my affiliate code WELLNESSFORTHEWIN.
• Save 10% on your purchase at hillandhazel.com using my affiliate code SHANNA10! Follow them on IG at @shophillandhazel

Thank you so much for listening, rating + reviewing and sharing with friends!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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.

Interested in my upcoming nutrition course? Get on the waitlist HERE!
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
• Labels like "sugar free", "low fat" or "fat free"
• How much protein we need
• How to identify whole grain foods
• Considerations for people with food allergies
• Beware of tricky marketing / labeling
• And more!

Interested in my upcoming nutrition course? Get on the waitlist HERE!

Other Affiliate Links:

• Chewy affiliate link for dog/pet food, medications and more: shop here
• Get 10% off your purchase of Hill & Hazel clothes at hillandhazel.com with my code SHANNA10 and follow them on IG at @shophillandhazel

Lily Nichols article I mentioned on electrolytes in pregnancy: click here

Thank you for listening, rating and reviewing! Send this episode to someone who might benefit from these tips. Talk to you next week!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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:

• Instagram: @pursuingherpurpose
• Website/courses: Pursuingherpurpose.com
• Podcast: Pursuing Her Purpose - listen here

AFFILIATE LINKS & TODAY'S SPONSORS:

• 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

Thanks for listening, reviewing and sharing!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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
• Follow her on Instagram: @doclizziedpt
• Join Lizzie's email list & learn more about her upcoming course: CLICK HERE

AFFILIATE LINKS & SPONSORS:

• Interested in checking out the AdventHealth Shawnee Mission Birth Center? Click here to learn more! #ad
• Save on Expecting and Empowered pregnancy and postpartum workouts by using my affiliate code WELLNESSFORTHEWIN - learn more here
• Save on FullWell prenatals and other supplements with my affiliate code WELLNESSFORTHEWIN - shop here

Thank you for listening, rating & reviewing the show!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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
• Thoughts on the use of the word “fat”
• AND MORE

CONNECT WITH DANI:

• Instagram: @dani.reilley
• Email: danireilley@gmail.com

AFFILIATE LINKS & TODAY'S SPONSORS:

• Get started with EveryPlate for just $1.39 per meal on your first box by going to EveryPlate.com/podcast and entering code wellnessforthewin139 #ad
• Get a discount on Full Well Fertility prenatals & fish oil supplements (what I use and love!) using my affiliate code WELLNESSFORTHEWIN - shop here
• Vooray (gym bags, backpacks, accessories and more): affiliate code WELLNESSFORTHEWIN - click here to shop

Thank you for listening & sharing with others!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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.

Thank you for listening! Happy New Year!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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!
• Facebook: /sobermindedsister
• Instagram: @sobersis -- link tree in bio has all the links you need!
• Pinterest: /sobersis

RESOURCES MENTIONED:

• 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

Happy new year!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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

Thanks for listening and Merry Christmas!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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/
• Buy The Plant Forward Solution Book here (affiliate link)

AFFILIATE LINKS / SPONSORS:

• Get started with EveryPlate for just $1.49 per meal on your first box by going to EveryPlate.com/podcast and entering code wellnessforthewin149 #ad
• Get a discount on Full Well Fertility prenatals & fish oil supplements (what I use and love!) using my affiliate code WELLNESSFORTHEWIN - shop here

OTHER EPISODES TO CHECK OUT:

• 28: A Registered Dietitian's Honest Thoughts on 75 Hard

• 26: How to Prevent and Manage Type 2 Diabetes with Kristi Messerli RD CDCES

• 15: How I Stopped Counting Calories and Why I Never Looked Back

• 4: How to Improve Gut Health with Bethany Frazier, RD

CONNECT WITH ME:

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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
• And more!

CONNECT WITH RACHEL:

• Follow her on IG: @rachelsandovalrdn
• Apply to work with her & find her free resources: Rachelsandovalrdn.com

AFFILIATE LINKS MENTIONED:

• Full Well Fertility prenatals and fish oil supplements - code WELLNESSFORTHEWIN: affiliate link to shop
• Paragon Fitwear: affiliate code WELLNESSFORTHEWIN - shop here
• Expecting & Empowered pregnancy and postpartum workout guides - affiliate code WELLNESSFORTHEWIN - shop here
• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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

Connect with The Counseling Co.:

• Follow them on IG at @thecounselingco
• Follow them on TikTok at @thecounselingco
• Check out their website for therapy services and check out their upcoming programs here

Affiliate Links & Sponsors:

• 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

Other Resources/Relevant Episodes:

• Episode #11: Postpartum Mental Health with The Counseling Co.
• Episode #6: Kellie Bullard on Becoming a Widow at Age 26 and Navigating Grief After Massive Loss
• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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
• Budget friendly options to use at home
• What to avoid if pregnant or TTC
• And so much more!

CONNECT WITH RACHEL:

• Follow her on IG at @rachelmskincare
• Book with her or Shelby: rachelmskincare.com

Resources Mentioned that Rachel loves:

• @labmuffinbeautyscience
• @thelafacialist

Affiliate Links:

• 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
• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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! 

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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
• Episode 5: My Miscarriage Story

XO,
Shanna

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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In this episode I am breaking down the pros and cons of the 75 Hard program, and the requirements that you have to follow for 75 consecutive days.

What we cover:

• The diet & exercise goals laid out in the program
• The purpose of the program / what you're supposed to take away
• Aspects of the program that I like and agree with
• Aspects of the program I dislike
• Helpful takeaways to apply to your health goals moving forward
• And more!

Affiliate Links:

• Use my code WELLNESSFORTHEWIN to say on Vooray products! Love their Alana duffel (regular and mini), Lexi backpack and active fanny pack - shop here
• Full Well Fertility supplements (I use and love the prenatals and fish oil supplements) - code WELLNESSFORTHEWIN to save! Shop here

Thanks for listening! If you enjoyed, please share & be sure to subscribe!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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
• And more!

Connect with Susan:

• Link to buy her course: Learn more about Fertility Nutrition Academy
• Podcast link: Food Peace, Please
• Find Susan on IG & TikTok @freedom.fertility

Affiliate Links & Codes:

• Hill and Hazel - use my code SHANNA10 to save at hillandhazel.com
• Paragon Fitwear - use code WELLNESSFORTHEWIN to save at paragonfitwear.com
• LoveHandle - use code WELLNESSFORTHEWIN to save - affiliate link

Other Resources Mentioned:

• Podcast Susan loves - Fertile Ground
• Spencer Brissard (host of Fertile Ground) IG - @spenserbrassard
• Recurrent Pregnancy Loss Association - @rplassociation
• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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
• And more!

CONNECT WITH KRISTIE:

• Follow her on IG: @type2diabetes.nutritionist
• Website: https://dietitiankristie.com/ – find out more about her group programs and cookbooks

Some of Kristie's favorite diabetes/nutrition resources:

• Non-diet approach: Eat What You Love, Love What You Eat (affiliate link)
• Milk & Honey Nutrition - @milknhoneynutrition - see her IG accounts for cookbook links

Affiliate Links Mentioned:

• Vooray Affiliate Link: affiliate code wellnessforthewin - shop here
• ALOHA Bars Affiliate Link: code wellnessforthewin - affiliate link
• LoveHandle affiliate link: code wellnessforthewin

CONNECT WITH ME AT THE LINKS BELOW!

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

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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
• and more!!!

CONNECT WITH THE MATRESCENCE:

• Instagram: @thematrescence
• Pinterest: https://www.pinterest.com/TheMatrescence/_saved/
• Website: www.thematrescence.com
• Freebies via their Blog
• Code: Checkout the community and get your first month free with coupon code: WELLNESSFORTHEWIN

Affiliate Links and Other Resources Mentioned:

• Full Well Fertility Prenatal Supplements - code WELLNESSFORTHEWIN for 10% off - shop here! (affiliate link)
• Tubby Todd - use my affiliate link for 10% off - shop here
• We mentioned the HERself podcast - check them out on IG at @herselfpodcast and their show on Apple Podcasts or wherever you listen!

CONNECT WITH ME:

• Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast! Your support means so much!

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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

CONNECT WITH ME:

• Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast! Your support means so much!

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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

CONNECT WITH ANDREA:

• Follow her on Instagram:
  • https://www.instagram.com/andreaarlottihealing/
  • https://www.instagram.com/infinitepossibilitiesheal/
• Work with Andrea: https://infinitepossibilitieshealing.com/

Affiliate Codes:

• Full Well Fertility Prenatal Supplements - code WELLNESSFORTHEWIN for 10% off - shop here! (affiliate link)
• ALOHA bars - allergy-friendly, delicious protein bars! Code WELLNESSFORTHEWIN to save - shop here with my affiliate link

Check out my previous episode #20 with simple self-care tips -- 10 things I prioritize every day!

CONNECT WITH ME:

• Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast! Your support means so much!

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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
• What is REALLY considered a business write off
• What does it look like to get audited?
• And so much more!

CONNECT WITH LISA:

• Lisa Thrasher CPA
• Follow Lisa on Instagram @thrashercpa
• Check out her website here: www.thrasher-cpa.com/links

Affiliate Links:

• Lovevery affiliate link - shop here
• Vooray - affiliate code WELLNESSFORTHEWIN for affordable travel bags, gym bags, backpacks, etc. - shop here

Other resources mentioned:

• IRS tax withholding calculator

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!

CONNECT WITH ME:

• Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast! Your support means so much!

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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!!

CONNECT WITH ME:

• Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

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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.

IMPORTANT LINKS!!!

• REGISTER FOR JOYFUL MOVEMENT CHALLENGE HERE! INVITE YOUR FRIENDS!
• CHALLENGE STARTS MONDAY, SEPTEMBER 12TH
• REGISTRATION CLOSES FRIDAY, SEPTEMBER 9TH

Affiliate Links:

• Clean Simple Eats - affiliate code WELLNESSFORTHEWIN for 10% off
• OffBeat Butters - same as above (only works at cleansimpleeats.com)
• Amazon affiliate page: shop here

Recipes From My Blog That I Mentioned:

• Chocolate Blueberry Smoothie
• Best Ever Green Smoothie
• Overnight Oats
• Baked Oatmeal Recipes
• Veggie Frittata Recipe

Sign up for my healthy snack guide!!! Tons of easy, healthy ideas that you can pack for the work day – printable PDF! CLICK HERE!

Are you a fellow reader?!

• Follow me on Goodreads
• Check out some of my favorite books on my Amazon list “books”

Thank you so much for your support! If you have a minute to leave a rating and review or share this episode with a friend, it would mean so much!! XO

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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
  • Plus items she does NOT recommend
• What types of shoes are best for toddlers
• Some tips on water safety and her favorite books
• And more!

CONNECT WITH KAILEE:

• Follow her on Instagram: @themovementmama
• Check out her bookstore: @themovementmamas.booknook
• Check out her courses and other resources: https://themovementmamablog.com/
• Check Kailee out on YouTube
• See Kailee's recommendations on her Amazon Page (affiliate)

Affiliate Links & Other Resources Mentioned:

• Tubby Todd - use my affiliate link for 10% off - shop here
• Full Well Fertility Supplements (prenatals and fish oil I take!) - WELLNESSFORTHEWIN gets you 10% off - affiliate link: shop here
• Vooray - affiliate code WELLNESSFORTHEWIN to save - shop here
• Lovevery Toys - affiliate link: shop here
• Check out my Amazon page - I have tons of baby toys and items (including several we touched on in today’s episode) linked under various baby lists!

CONNECT WITH ME:

• Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast! Your support means so much!

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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

CONNECT WITH MICHAL:

• Follow her on IG at @nutrition_with_michal
• Work with Michal: Nutritionwithmichal.com

Affiliate Links & other resources mentioned in this episode:

• Tune into my gut health episode with RD Bethany Frazier here
• FullWell Affiliate Link (prenatal supplements) - WELLNESSFORTHEWIN for 10% off - shop here
• Vooray Bags - code WELLNESSFORTHEWIN for 10% off - shop here (affiliate link)
• ALOHA Bars - WELLNESSFORTHEWIN to save (affiliate) - shop here
• Atomic Habits Book (eligible for CEUs! Affiliate link)
• Kaely - Women’s Health RD
• Nutrition By Robyn - Women’s Health RD
• Laura Schoenfeld, RD
• Funktional Nutrition Podcast

Fertility Awareness Method/Tracking Resources Mentioned (these are affiliate links)

• Easy@home basal thermometer - shop
• Easy@home ovulation/pregnancy tests - shop
• The Fifth Vital Sign book - affiliate link
• Fertility Friday Podcast info

CONNECT WITH ME:

• Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast! Your support means so much!

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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
• And so much more!!!!

CONNECT WITH KAMRI:

• Follow her on Instagram at @kamphoxy

AFFILIATE LINKS & OTHER RESOURCES MENTIONED:

• Tubby Todd affiliate link for 10% off: shop here
• Full Well Fertility supplements - code WELLNESSFORTHEWIN for 10% off (affiliate): shop here
• LoveHandle affiliate code WELLNESSFORTHEWIN: shop here

CONNECT WITH ME:

• Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast! Your support means so much!

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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

CONNECT WITH MISSY:

• Follow Missy on IG: @missyfranklin88
• Organizations she is involved in:
  • @swimswag.store
  • @yuwaindia
  • @laureussport
  • Learn To Swim - USA Swimming Foundation

Affiliate Links & Other Resources Mentioned:

• Lovevery Affiliate Links: click here to shop (affiliate)
• Vooray Affiliate Link & Code WELLNESSFORTHEWIN: click here to shop

To learn more about postpartum mental health, check out my episode with licensed therapists from The Counseling Collaborative here. (Episode 11)

Check out my blog post on balancing life as a working mom & how to find a therapist if you need additional support and resources.

CONNECT WITH ME:

• Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast! Your support means so much!

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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!

Affiliate Links and other episodes mentioned:

• LoveHandle phone grip: affiliate code WELLNESSFORTHEWIN - click to shop
• Episode 3 with Lisa Hayim on food anxiety and trusting your body
• Episode 7 with Simi Botic on developing a healthy relationship with exercise

More information on the Way mindful eating app (sponsored):

• Check out their website here and follow them on IG at @eatmywayapp!

CONNECT WITH ME:

• Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast! Your support means so much!

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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?
• The transition to toddlerhood with your dogs
• And more!

CONNECT WITH DOMINIKA:

• Follow Dominika on Instagram here
• Find Dominika’s courses, website & other resources here

AFFILIATE LINKS & OTHER RESOURCES MENTIONED:

• Chewy Affiliate Link (earns commissions): shop dog food, medications & more here - https://prf.hn/l/8MYEgkQ
• Shop Full Well Fertility prenatals & other products (affiliate links): use WELLNESSFORTHEWIN to save - click here
• ALOHA Bars: affiliate code WELLNESSFORTHEWIN to save!

CONNECT WITH ME:

• Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more
• Join my email list! Get weekly inspiration in your inbox with easy, healthy recipes, wellness tips, random things I'm loving, upcoming podcast episodes & future wellness challenges!

Talk to you soon!

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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
• Follow Ethan on Facebook and LinkedIn

Affiliate Codes & Other Resources Mentioned:

• LoveHandle discount code wellnessforthewin - shop here!
• Tubby Todd - use my affiliate link for 10% off!
• Follow @personalfinanceclub on Instagram for finance tips
• Ethan’s favorite resources: Marketwatch.com, Yahoo Finance, Forbes, Investopedia - https://www.investopedia.com/

CONNECT WITH ME:

• Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more
• Join my email list! Get weekly inspiration in your inbox with easy, healthy recipes, wellness tips, random things I'm loving, upcoming podcast episodes & future wellness challenges!

Talk to you soon!

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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! 

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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

CONNECT WITH THE COUNSELING COLLABORATIVE:

• Follow them on IG @thecounselingco
• Follow them on TikTok @thecounselingco
• Check out their website and services: https://www.thecounselingco.com/
• Check out our blog post we created together on How To Find A Therapist (if you’re not local to KC and can’t use The Counseling Co.!) - ​​https://wellnessforthewin.com/how-to-find-a-therapist/
• Another post you might find helpful: https://wellnessforthewin.com/finding-balance-as-a-working-mom/

Affiliate Links & Other Resources Mentioned In The Episode:

• Paragon Fitwear – discount code wellnessforthewin to save - shop here!
• LoveHandle discount code wellnessforthewin - shop here!
• Tubby Todd - use my affiliate link for 10% off!
• @thematrescence – another great resource for mamas

CONNECT WITH ME:

• Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more
• Join my email list! Get weekly inspiration in your inbox with easy, healthy recipes, wellness tips, random things I'm loving, upcoming podcast episodes & future wellness challenges!

Talk to you soon!

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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!

AFFILIATE LINKS MENTIONED:

• Shop Full Well Fertility prenatals & other products (affiliate links): use WELLNESSFORTHEWIN to save - click here
• Tubby Todd Baby Bath & Skincare Products affiliate link: click here to shop for 10% off

CONNECT WITH ME:

• Follow me on Instagram at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy, family-friendly recipes & articles on wellness, travel, motherhood and more
• Join my email list! Get weekly inspiration in your inbox with easy, healthy recipes, wellness tips, random things I'm loving, upcoming podcast episodes & future wellness challenges!

Talk to you soon!

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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

CONNECT WITH SHONNA:

• Follow Recreating Rays on IG: @recreatingrays
• Follow Shonna on IG: @shonnadexter
• Products & Retail: shoprecreatingrays.com
• Book an appointment in Olathe/River Market: Recreatingrays.com

CONNECT WITH ME:

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for easy recipes, wellness & motherhood tips here
• Join my email list HERE to stay in the know about upcoming episodes, events, challenges, health tips & recipes and more!

Affiliate Links Mentioned:

• Hill and Hazel Boutique: affiliate code SHANNA10 to save!
• ALOHA Bars: affiliate code WELLNESSFORTHEWIN to save!

Please rate, review and subscribe to the podcast! Thank you so much for your support!

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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

CONNECT WITH AYLA:

• Follow Ayla’s company on IG: @fullwellfertility
• Follow Ayla on IG: @aylabarmmer_rd
• Shop Full Well Fertility prenatals & other products (affiliate links): use WELLNESSFORTHEWIN to save - click here

OTHER RESOURCES & AFFILIATE LINKS MENTIONED:

• Postpartum Support International - mental health resources
• Rasa Coffee Alternative she mentioned: click here to shop
• Tubby Todd Baby Bath & Skincare Products affiliate link: click here to shop
• LoveHandle phone grip affiliate link: WELLNESSFORTHEWIN for 10% off

CONNECT WITH ME:

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for easy recipes, wellness & motherhood tips here
• Join my email list HERE to stay in the know about upcoming episodes, events, challenges, health tips & recipes and more!

Please rate, review and subscribe to the podcast! Thank you so much for your support!

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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
• And more!

CONNECT WITH SIMI:

• Find Simi on IG at @simibotic
• Movement Unmeasured on IG: @movementunmeasured
• Check out her virtual barre membership at movementunmeasured.com (affiliate link)
• Affiliate link for Simi’s book: https://amzn.to/3mGSPxF

Other Affiliate Links Mentioned In This Episode:

• ALOHA Bars - affiliate code WELLNESSFORTHEWIN - click here to shop
• Paragon Fitwear - affiliate code WELLNESSFORTHEWIN - click here to shop

CONNECT WITH ME:

• Follow me on IG @wellnessforthewin & @wellnessforthewinpod
• Check out my blog at wellnessforthewin.com
• JOIN MY EMAIL LIST to stay in the know about future wellness challenges & receive my weekly newsletter with recipes, realness & wellness inspiration!

Please remember to rate, review and subscribe to the podcast! I appreciate your support so much!

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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
• Ways to connect with other widows (Never Alone Widows Ministry) https://www.neveralonewidows.com/
• And more!

If you want to connect with Kellie, you can find her on Instagram at @kelliebullard.

Are you enjoying the podcast? Please be sure to rate, review & subscribe to help other women like you find my show!

Join my email list HERE so you can stay in the know on upcoming episodes, and get healthy recipes & wellness tips in your inbox every week!

Head to my blog for lots of easy recipe ideas and tips for mamas at wellnessforthewin.com : )

Follow along with me on IG at @wellnessforthewin and @wellnessforthewinpod!

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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:

• My Miscarriage Story: https://wellnessforthewin.com/what-to-expect-miscarriage/
• How to support a loved one having a miscarriage: https://wellnessforthewin.com/how-to-support-a-friend-through-a-miscarriage/
• How to find a therapist: https://wellnessforthewin.com/how-to-find-a-therapist/
• Tips for dealing with grief: https://wellnessforthewin.com/7-ways-to-deal-with-grief/
• Our story of becoming pregnant with our rainbow baby post-miscarriage: https://wellnessforthewin.com/we-are-pregnant-baby-hutch-coming-january-2021/

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!

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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:

• Instagram: @kansascitydietitian
• Website: https://www.kansascitydietitian.com/

Additional Affiliate Links and/or Resources Mentioned:

• Hill and Hazel Online Boutique - use code SHANNA10 for 10% off your purchase at hillandhazel.com
  • Follow @shophillandhazel on IG to see their new launches each week and use affiliate code SHANNA10 to save
• Daily Harvest - use affiliate code WELLNESSFORTHEWIN to save on your order of Daily Harvest. Click here to read about my favorite DH products and to buy.
• Sunfiber Prebiotic Powder she mentioned - linked here (Amazon affiliate link)

Want to stay in the know about upcoming episodes & get healthy recipes + wellness tips in your inbox every week? Sign up for my newsletter HERE!

Follow me on IG at @wellnessforthewin & stay up to date on the pod at @wellnessforthewinpod !

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.

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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:

• Instagram: https://www.instagram.com/nutrition.for.littles/
• Listen to Alyssa’s podcast: https://podcasts.apple.com/us/podcast/nutrition-for-littles/id1506552983
• Alyssa's FREE Picky Eating Guide: https://mailchi.mp/26dd526c8bf4/picky-eating-guide
• Table Talk Picky Eating Program: https://mamaandmerd.kartra.com/page/TableTalk
• Nutrition for moms: https://www.instagram.com/the.mama.well

Additional affiliate links and/or items mentioned in the episode:

• ALOHA Bars - use code WELLNESSFORTHEWIN for 15% or use this link: https://www.pntrs.com/t/TUJGR0lLSkJHRk5FTU5CR0ZJSE5I
• Get 10% off your purchase of Tubby Todd products by using this link: https://try.tubbytodd.com/shannahutcheson
• Construction plate: https://amzn.to/3qH6FCl
• Dinosaur plate & utensils: https://amzn.to/3NtKdGz

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!

Follow me on IG and tag @wellnessforthewin // @wellnessforthewinpod when you share!

Please be sure to rate, review & subscribe to the podcast! Your support means the world!

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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:

• Instagram: https://www.instagram.com/lisahayim/
• Her podcast IG page: https://www.instagram.com/thetruthiestlife/
• Listen to her podcast: The Truthiest Life
• Listen to her other podcast that she previously co-hosted: Outweigh
• Check out her programs: Fork The Noise

Quote to remember: “be your own best friend”

Additional Affiliate Links and/or Resources Mentioned:

• Daily Harvest - use code WELLNESSFORTHEWIN to save on your order of Daily Harvest. Click here to read about my favorite DH products and to buy.
• 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!

Follow me on IG at @wellnessforthewin & stay up to date on the pod at @wellnessforthewinpod !

Please be sure to rate, review & subscribe to the podcast! Your support means the world!

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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.

Follow me on IG @wellnessforthewin and @wellnessforthewinpod so we can connect, and check out my blog at wellnessforthewin.com for easy, healthy recipes, realistic wellness advice, all things motherhood, and more!

Sign up for my weekly newsletter HERE to stay in the know about upcoming episodes & get healthy recipes + wellness tips in your inbox every week!

Don't forget to rate, review & subscribe to the show! Thank you for your support! 

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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!

Follow @wellnessforthewin and @wellnessforthewinpod on Instagram to keep up with me and get all the podcast related updates! 

Talk to you soon!

Shanna

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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!

Wanna connect?

• Follow along on Instagram at @wellnessforthewin
• Click here to join my email list to stay in the know about upcoming episodes, and get weekly recipes + inspiration in your inbox!
• Head to my website for easy, healthy recipes, wellness & motherhood content and more!