Podcast appearances and mentions of liz winters

You have probably heard of a birth plan, but what about a postpartum plan? The postpartum period can be intense, and it's often a time that is overlooked when it comes to preparing for a new addition to a family - especially for busy entrepreneurs. Liz Winters (she/her) is a chocolate-loving nutritionist, pre & postnatal coach, doula, mom, and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness, and lives in Oregon with her 3 dogs, 2 cats, amazing partner, and kiddos. She helps career-driven millennial parents cut through the BS of mommy-marketing and Pinterest perfection so they can have an empowered and healthy pregnancy and postpartum experience and build a life they actually love. We're chatting all about thriving in the fourth trimester, balancing entrepreneurship and parenthood, and how to wrap your head around being a business-driven person AND a parent - all at the same time. For show notes and more visit: https://pinegateroad.com/podcast-92

As this pandemic continues, we are all starting to wonder how the holidays are going to look for our families. During this week’s episode, Cassie is joined by Liz Winters, of Liz Winters Wellness, to talk about how they are navigating the holiday season during this pandemic. WHAT LIZ IS ALL ABOUT: Liz is a chocolate-loving nutritionist, certified pre- & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness, where she helps people cut through bullshit and overwhelm to find confidence and ease as they navigate pregnancy and postpartum. Liz lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. You can find Liz on Instagram (@lizwinterswellness), co-hosting the Unrefined SHE podcast, or at LizWintersWellness.com. On this episode of Rebel Heart Radio Liz & Cassie chat about… ✨ virtual holiday gatherings ✨ making small gatherings feel special ✨ how we’re including the kiddos in the planning ✨ scaling down holiday meals ✨ it’s ok to not be ok during the holidays Be the first to find out when Cassie’s Digital Holiday Cookbook drops! Sign up here: https://view.flodesk.com/pages/5e3cb77d91a0da002651b69b Episode Show Notes: www.rebelheartradio.com/podcast/episode123 Connect with Sharon: Liz Winters Wellness on Instagram: https://www.instagram.com/lizwinterswellness SHEShop: Period Power with Liz Winters & Sharon Bailey: https://theglowemporium.com/sheshop The Unrefined SHE Podcast The Well-Being Podcast for WOMXN: https://podcasts.apple.com/us/podcast/unrefined-she/id1451322719 | LWW Blog: LizWintersWellness.com Join Liz’s Sunday Self Care Club -- DM Liz Instagram: https://www.instagram.com/lizwinterswellness/ Submit a Question for the Podcast! https://www.rebelheartradio.com/ask/ Book a Skin Consultation with Genevieve or join her Skin Besties program: https://calendly.com/gennybbeauty Connect with Genevieve: Instagram: www.instagram.com/gennybbeauty Book a Skin Consultation with Genevieve or join her Skin Besties program: https://calendly.com/gennybbeauty Connect with Cassie: Instagram: www.instagram.com/thenorthwestkitchen Join The North + West Kitchen Newsletter https://view.flodesk.com/pages/5e3cb77d91a0da002651b69b

Jenny is saying goodbye (for now). This is my (hi, Jenny here) last Beyond Birth episode (aka last hurrah). "I am the captain of my soul" (Invictus, William Ernest Henley), but I am also allowing myself to change my charted course. Due in part to life changes during COVID-19 and in part due to my family needs, I am converting my role as a doula into a pro-bono, volunteer passion and pouring myself back into the wine world (see what I did there?). Future of the podcast-- it's sticking around! Liz will be revamping the format and bringing in a new, as yet unannounced (but I know and she's awesome) host. This has been so wonderful for me to be a part of and I will miss it terribly in so many ways. Thank you for holding space for me to learn, grow, vent, and share. All the love to all of you! And if you need wine ... come say hi and I will set you up! Mention this podcast for a discount! @birdiewineco www.birdiewineco.com FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

From postpartum sex to racism to pandemic privilege, Jenny and Liz cover it all. May this episode meet you in a place of growth, reflection, and hope. We continue to find ourselves in trying times, witnessing the pain of those around us and connecting with them on a personal level while physically being quarantined in our homes. In opening ourselves up to the experience of others, many of us have found ourselves guilty of behaviors and prejudices we most deeply feared. Join us in a discussion of our own personal shortcomings as we reach to expand who our teachers are and how we learn. This is also a place of zero judgement and zero shame. We are freeing ourselves from a “cancel culture” attitude and instead welcoming mistakes, change, and the stages of learning. Forgive yourself and embrace the journey within you. Oh, and allow us to mention it again - we start the episode with a musical breakdown and an unplanned discussion of postpartum sex! Mentioned in this episode: Emmanuel Acho, Uncomfortable Conversations @emmanuelacho Rachel Cargle @rachel.cargle Sara Clark @saraclarkyoga Tabitha Brown @iamtabithabrown Birthing Advocacy Doulas @birthingadvocacy Behind the Bastards Podcast History of Police Sesame Street Town Hall Free Youtube video to support BLM with ads (just an example of many) The Conscious Kid @theconsciouskid Whole Body Pregnancy @_wholebodypregnancy_ Sarah Fuller Opus Lactation About the Beyond Birth Podcast Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (full spectrum doula, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com Please Subscribe, Rate, and Review! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Coming at you from the depths of quarantine when we’ve never needed a hug more. Full disclosure, this shit is hard and self-isolation is not always easy-going fun, lounging in your sweats. We are here for all of the parents and parents-to-be (Liz is still pregnant!) who are living Groundhog’s Day for 5 weeks now without a break. Frustration has peaked, the nerves are getting shot, and when you cannot leave your house, it is harder to feel like you have had a break (mental or physical) and reset your energy. In this Episode Forgive yourself, keep the humor going, take small steps in the best direction you can see today. Also, addressing your fears in these moments without giving those fears too much of your energy. Share with us your "when quarantine is over" dreams! There's also the task of building a virtual birth support team for mamas to be like Liz. Connect with a doula! Reach out to Jenny on Instagram (@birdie.in.bend) with a DM and get a free consultation and help starting your plan. Book Recommendations: The Birth Partner by Penny Simkin, Guide to Natural Childbirth by Ina May Sending you all the mama love, labor love, parenting love, personal growth and blue skies from our homes to yours. About the BEYOND BIRTH PODCAST Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (full spectrum doula, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com Please Subscribe, Rate, and Review! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

What does postpartum care look like for you? For many people, after birth there are two doctor appointments and maybe a meal train. But at six weeks postpartum suddenly you're on your own and expected to be back to "normal." In this episode of the Beyond Birth Podcast, Dr. Angela Potter highlights why these expectations are problematic and how she is redefining postpartum care. In this episode: I just had a baby... what just happened and where do I go from here? Why pelvic floor therapy benefits every postpartum birth, regardless of how you delivered. Specific things a postpartum person can do to support healing pelvic floor and overall health. Yoni Steaming: what is it, why it's beneficial and how to treat yo'self at home! Physical and emotional components of pelvic floor therapy. Redefining postpartum care means Things to consider when planning for postpartum. There is no timeline on postpartum healing. How to create a restful environment. New Mom Conference in Portland OR! Join Dr. Potter and numerous other providers in this one day conference and connect with other parents in a retreat like setting. Tickets and more information can be found here! About Dr. Potter Dr. Potter is a mother of two babies and helps women plan for and heal optimally after birth. Her own birth and postpartum journeys are what began her passion to help women through this incredible time. She is particularly passionate about helping mothers redefine what postpartum care means. She helps mothers plan for and get the postpartum care they deserve to feel healthy and vibrant after birth. She sees patients at her office in Portland, Oregon and also through online appointments. About Beyond Birth Podcast Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Have you been caught going down the google spiral during pregnancy and postpartum recovery and left more confused than ever? Did you try a program that claims to have all the answers, only to walk away discouraged and dismayed when it doesn't work for you? Well friend, you are not the problem and you are not alone. In this episode of the Beyond Birth Podcast, Liz chats with Casey Thomas Hardesty, prenatal and postpartum fitness specialist, all about the need for individualized care through pregnancy and postpartum, especially when it comes to fitness, pelvic floor dysfunction, and the demands of motherhood. In this episode Casey’s transition from finance into fitness and nutrition The gap in pregnancy and postpartum care and the google Bio-individuality through pregnancy care and postpartum recovery Understanding common dysfunctions like pelvic organ prolapse The graduated approach to postpartum training Casey’s intentional program: Fit for Women How stress management, sleep, hydration, and nutrition factor into postpartum recovery. Accessibility for postpartum support About Casey Thomas Hardesty Casey Thomas-Hardesty is a Nutritional Therapy Practitioner, CrossFit L1, and owner of Two Peas Wellness, LLC where she specializes in prenatal and postpartum fitness and core and pelvic floor health. Her mission is to help women move freely and feel confident in their body again. Outside of work, she spends her time wrangling three little boys and a growing collection of chickens. Connect with Casey @twopeaswellness www.TwoPeasWellness.com About Beyond Birth Podcast Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

With the world being a bit upside down right now, it can be difficult to think about what to do and how to take care of yourself. This episode talks about the noise that’s out there that could be in the way of you taking care of yourself and many ways you can take care of yourself and others during this time.   Small Steps in the Show:  Check in with yourself and how you’ve been doing for the past few weeks Ask yourself what you need Consider trying a few of the ways to take care yourself (and if possible, others) for a week or so See how those ways feel and adjust Consider muting news and social media if you see more and more messages that don’t align with you and what your body needs at this time Give yourself a lot of kindness and compassion as you move through this time   Mentioned in the Show: Buy my Enamel Pin Neghar Fonooni National Suidice Prevention Hotline, US Crisis Services Canada Avatar the Last Airbender Show Small Steps #62 with Jessie Mundell Group workout classes on Zoom from Everybody Gym Pregnancy and Postpartum workouts from Liz Winters and Jessie Mundell Free Dumbbell Workouts from Steph Gaudreau Free Fitness Classes with Vanessa Checchio (Bachata and Barbells) Yoga and Sound Meditations from Yoga Bliss IGTV on Eating Changes During Corona Times Small Steps #76 with Naomi Katz Small Steps #58 with Kayla Nedza Zoom Marco Polo App Open Path Collective BetterHelp Talkspace A List of Restaurant Relief Funds Domestic Worker Aid Fund More Relief and Recovery Funds Reclamation Ventures Wellness Relief Fund (for wellness and fitness instructors and businesses) Mia Mingus Mutual Aid Hub Get the full show notes here! Follow Aimee on Instagram | Facebook | Pinterest Sign up for the Wellness Wednesdays Newsletter

Oh (wo)man are we in it: Staying at home. Staying balanced. Staying positive. Staying healthy. Staying attentive to our children. Staying employed. These are not easy times. Let's connect, release some tension, and have a little discussion about what's happening around us during the COVID-19 pandemic. In this episode Social distancing vs isolation Access to birth doula care in the present health care environment Access to postpartum connection and fitness classes during the COVID-19 epidemic Access to alternative birth options (home birth, birth center) for pregnant moms A few hacks for adjusting to time at home with toddlers: Cosmic Yoga on Amazon Prime/YouTube There's no right way to manage your home or your schedule Flattening the curve together - this does matter! Maintaining peace of mind for yourself and your children during a big change When schedules work, and when they don't Our top three must do's to get the day started Seeing the positive of this opportunity for change, reflection, and for leaning into the uncomfortable About Beyond Birth Podcast Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com --- Send in a voice message: https://anchor.fm/beyondbirth/message

Did you know you don't have to choose between midwifery support and hospital care? Midwives are not just for crunchy folks. The midwifery model, rooted in social justice and autonomy of care, provides the support needed to birth how you choose be that in a hospital, home, birth center or the middle of a field. In this episode of the Beyond Birth Podcast, the midwife team behind Coyote Midwifery speaks to the differences between midwifery care and traditional hospital care, dispels myths about who can benefit from midwifery support, and the importance intersectionality in the birth world. In this episode Midwifery as a stand towards social justice and respecting autonomy. The difference between the midwifery model of care and traditional hospital care. Are midwives only for hippies? Prenatal and postpartum midwifery support The importance of treating the dyad, not birthing person and baby separately. Promoting confidence and independence, while providing support. What is sustainable midwifery and how it differs from traditional midwifery? How to navigate continuity of care, or lack thereof, through pregnancy and birth. Intersectionality and midwifery How can we make work, parenting and life more sustainable and balanced. Tuning into your intuition and tuning out the noise when it comes to parenting and birth. About Coyote Midwifery Coyote Midwifery, founded by Joni Pedersen and Caitlin Maddigan, is dedicated to delivering well-rounded, holistic services to individuals seeking reproductive care. Our practice is deeply rooted in the fierce belief that every birthing person deserves autonomy and respect. We believe in intersectionality and that midwifery is a stand towards social justice. We specialize in fertility support, home insemination, prenatal and postpartum care, home birth, and holistic well-person gynecology. We practice trauma-informed care and incorporate a health-at-every-size approach. We believe in the importance of community and offer ongoing opportunities for those struggling to find theirs. We are always seeking to grow as providers, individuals and as a pack. Connect with Joni and Caitlin @coyotemidwifery CoyoteMidwifery.com About Beyond Birth Podcast Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Some of our favorite moments get recorded when we set aside agendas and let our thoughts wander into authentic, unplanned conversation. Grab a cup of tea and curl up on the couch or throw on some shoes and go for a walk and let’s all catch up. What’s going on in our lives lately? Well, Liz broke her ankle on an assault bike (not its fault) at 8 months pregnant. We are both raising three-nagers who are learning to master the art of a slammed door. (Slamming that door right on our last nerve!) We talk in depth about how to communicate with people in our lives when we aren’t feeling ok but also want to show up authentically without feeling like discussing hard things is out of place. You know … “it’s ok to not be ok”, but is it always ok? Join Liz’s Strong As A Mother Facebook Group 10 things to say to your kids instead of Stop Crying by The Gottman Institute. Daytime Parenting vs Nighttime Parenting About the Beyond Birth Podcast Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (full spectrum doula, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Have you accepted postpartum pain, leaking and discomfort as a normal part of motherhood? For so many postpartum people, pelvic floor dysfunction negatively impacts quality of life, intimacy, and self-esteem. But when common symptoms are presented to providers, they are often met with a shoulder shrug and told this is the new normal. Friend, it doesn't have to be. Today on the Beyond Birth Podcast, Kelley Burke, LMT and pelvic floor therapist, dispels myths around postpartum pelvic floor care, provides insight into a realistic recovery timeline, and offers a refreshing perspective that symptoms of postpartum pain do not need to be your new normal. In this episode: The gray area of postpartum care. What happens and who do you turn to after that 6 week check-up? The different types of professional pelvic floor therapists Emotional and energetic connection to pelvic floor Symptoms do not have to be the new normal Pelvic floor self-care "Normal" Postpartum recovery timeline Things to do during pregnancy to support pelvic floor health Kegels? Yay or nay? Is it ever too late to address pelvic floor dysfunction? At home rehab to do in the immediate postpartum period About Kelley: Kelley Burke is a mama, former midwife and current practicing massage and pelvic floor therapist. She is the owner of Zenana Spa & Wellness here in Portland OR and is passionate about all things pelvic floor health and postpartum recovery. Connect with Kelley About the Beyond Birth Podcast Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Liz and Jenny sit down today for a catch up episode: discussing Cribsheet by Emily Oster, talking body parts with toddlers, finding happiness, and taking responsibility for your journey. In this episode: Can you be happy and yet not content at the same time? Is that not being in the moment? Is that not practicing gratitude? Sweet toddler Edith is very informed on her anatomy and is proud to be on Team Vulva with her mama and the rest of the women in this wide world! Liz celebrates the beautiful, personal care she is receiving from her birth team. It *can* be this good! And how a doula who knows you personally can help you get a little bit better support. Find your best team and take charge of your journey. We finally get around to reviewing Cribsheet by Emily Oster. Emily takes a data-driven approach to the questions parents have in their child’s first two years of life. Straight data without judgement is a refreshing change from the piles of “you should do this or shouldn’t do that” parenting advice books available to us all. While her research and explanations are impeccable, her summarized suggestions miss the mark when it comes to nuanced experiences and the many, many variables that exist in postpartum. As a reference book, and a starting point for great conversations, this is a gem. Next book club coming up: Babies Are Not Pizzas by Rebecca Dekker of Evidence Based Birth About Beyond Birth Podcast Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

In episode 113 of Fit Mama Real Food Radio I am joined by Liz Winters. Liz is the creator of Prenatal Power, an amazing resources for women to support their movement through pregnancy and through postpartum. Liz and I have a fun and informative conversation around how to safely exercise during each trimester in pregnancy. We talk about dos and don'ts, along with why exercise is so important during this phase in a woman's life. Tune in and be sure to reach out if you have further questions! Connect with Liz: Website, Instagram Program: Prenatal Power Thanks to our podcast sponsor Seattle Elderberry!  Use code FitMamaRadio for 20% off your first order! Show notes: https://www.fitmamarealfood.com/radio113

**Sensitive Topic of Conversation** In this episode of the Healing After Birth podcast I spoke with Liz Winters about her lived experience with pregnancy loss. Liz openly shares about: The challenges faced in the postpartum after losing her son at 39 weeks; The isolation; The anger; Rebuilding trust in her body; Mindfulness in pregnancy after loss; How she is dealing with fear and anxiety during pregnancy after loss; Her honest reflections on the 'gift' of grief and how she doesn't align with that notion During this candid heartfelt conversation about postpartum, motherhood, grief, and health, Liz did not hold back. She was honest, reflective, and insightful. Professional Bio: Liz Winters is a nutritional therapy practitioner, certified pre and postnatal coach, unapologetic foodie and mama. She is the owner of Liz Winters Wellness, an online platform dedicated to helping women move through all walks of motherhood with ease through meaningful fitness and nutrition programs, healthy living support, and hundreds of delicious recipes. After the unexpected loss of her son, Liz set out to change the way women walk through pregnancy and infant loss by creating the support programs: Well this F*cking Sucks: The Grieving Mama’s Guide to Postpartum Recovery After Loss From Speechless to Supportive: How to Support a Loved One After Pregnancy Loss. Links to programs below: ● What the F*ck Do I Do Now: Tips for Navigating Postpartum Recovery After Loss (free download): CLICK HERE ● This Shit is Hard: How to Support Someone After Pregnancy Loss (free download): CLICK HERE ● Well this F*cking Sucks: The Grieving Mama’s Guide to Postpartum Recovery After Loss (full program, $97): CLICK HERE ● From Speechless to Supportive: How to Support a Loved One After Pregnancy Loss (full program, $37): CLICK HERE You can find Liz on Instagram (@lizwinterswellness), co-hosting the Beyond Birth Podcast, or at LizWintersWellness.com --- Send in a voice message: https://anchor.fm/healingafterbirth/message

TRIGGER WARNING: This weeks episode will discuss pregnancy and infant loss. This week, Jess sits down with Liz Winters, NTP, pre and postnatal coach, and creator of incredible pregnancy and infant loss resources. Liz allows us to hold the space for the story of her son Elliot. She shares her loss in a beautiful way, and how it was the catalyst for her to create support programs for so many mamas going through the same experience. Liz is an incredible woman, and one of the most giving and strong women that we know, and we are honored to share her story. This episode is for anyone, whether you have personally experience loss or not. We go in-depth about how to support, communicate with, and connect to friends or family members that experience loss. It is so valuable, and I hope everyone learns something from it - I know I did. Liz Winters is a nutritional therapy practitioner, certified pre- & postnatal coach, unapologetic foodie and mama. She is the owner of Liz Winters Wellness, an online platform dedicated to helping women move through all walks of motherhood with ease through meaningful fitness and nutrition programs, healthy living support, and hundreds of delicious recipes. After the unexpected loss of her son, Liz set out to change the way women walk through pregnancy and infant loss by creating the support programs: Well this F*cking Sucks: The Grieving Mama's Guide to Postpartum Recovery After Loss and From Speechless to Supportive: How to Support a Loved One After Pregnancy Loss. Follow along with all Liz shares on Instagram at @lizwinterswellness Check out Liz's work: www.lizwinterswellness.com. Listen to Liz on her podcast: Beyond Birth Podcast Check out her pregnancy and infant loss resources: What the F*ck Do I Do Now: Tips for Navigating Postpartum Recovery After Loss (free download) This Shit is Hard: How to Support Someone After Pregnancy Loss (free download) Well this F*cking Sucks: The Grieving Mama's Guide to Postpartum Recovery After Loss (full program, $97 includes speechless program as well) From Speechless to Supportive: How to Support a Loved One After Pregnancy Loss (full program, $37) Thank you to our Sponsors! Shop 15% off Beekeeper's Naturals products with code: modernmamas Shop 15% off Four Sigmatic products with code: modernmamas Connect with us on Instagram at @modernmamaspodcast Laura – @laura.radicalroots Jess – @jess.holdthespace Laura's website – http://myradicalroots.com/ Jess' website – www.jessgaertner.com --- Support this podcast: https://anchor.fm/the-modern-mamas-podcast/support

Happy New Year! We are kicking off 2020 by sharing our most popular episode of 2019. Enjoy! Jenny and Liz will be back soon! Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, author, and mom with a passion for evidence-based prenatal nutrition. IN THIS EPISODE Why is prenatal nutrition important? Epigenetics is (in part) the expression of our baby’s genes. Prenatal nutrition can minimize the risk of baby developing issues later in life. Newsflash: 17 years before research gets into clinical practice. Hospital/office policy may be further delayed. Navigating vegetarian/vegan pregnancy: it’s not all protein concerns, it’s getting enough micronutrients including choline, DHA, iron, B12, glycine, K2, zinc, plus others, AND their “absorbability”, form, and concentration. Concern: If it doesn’t come in the context of full food, does it work in the same way? Truth: We don’t know, which is why Lily recommends getting these nutrients from food and not relying on a prenatal vitamin. What are traditional cultures doing to optimize nutrients? Utilize tip to tail of an animal’s body (which also minimizes waste). Top 3 picks to make a difference in nutritional adequacy for vegan/vegetarian moms: Prioritize eggs with yolks for choline. If you can source from pasture raised … all the better, nutrient density is higher. Clams/Oysters are off the charts in iron, zinc, B12, selenium, iodine, and some DHA. Bone broth and soups/stews made with discarded parts (also minimizing waste) and contain concentrated glycine and collagen. Celebrate your small victories each day and don’t expect perfection of yourself. Lily’s “F the Should” on Postpartum: Expect a lot less from yourself. Leave us review/rating! This really helps us get out to more listeners. Find more about Lily Nichols: Real Food for Pregnancy (Book) Real Food for Gestational Diabetes (Book) @lilynicholsrdn www.lilynicholsrdn.com FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com TAGS Pregnancy, Prenatal, Nutrition, Interview, Whole Food, Vegetarian Pregnancy, Vegan Pregnancy --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. About Kira Kira Rodenbush is a Licensed Massage Therapist and graduated from East West College of the Healing Arts. She has extensive experience with prenatal and postpartum massage, as well as grief and trauma support through massage. Kira believes in providing her clients with the space to disconnect from the internal chatter and slip into that zone where they can acknowledge the body’s inherent intelligence and desire for wellness. Using a blend of techniques woven into a Swedish massage that’s as firm as it is gentle, Kira looks forward to meeting each client exactly where they are and engaging the body in the wonderful conversation that is therapeutic massage. Kira speaks the Truth: Handle what’s in your hands. Whatever solutions we are seeking are in the room with us, but it may not be the one you keep trying. Put the Christmas lights on the laundry pile. Speed cleaning videos are very empowering! Parent your inner child like you would any of your other children. Reframe your household mess as evidence of life happening and people l i v i n g. Think about what nourishes you and give yourself permission to pursue it. Topics Discussed in this Episode Why being a massage therapist is great for making friends (who doesn’t want a massage therapist as a friend??) and maybe more importantly ... making an impact and getting your healing hands on people faster than medical school. Massage is for everyone but is so precious to new parents and people grieving a loss. Create a spa experience of peace and serenity in your small moments of life through breath and gratitude. (Did you know breath is proven to help your your body come out of sympathetic and into para-sympathetic balance?) Self-care does not have to be another to do list: it can be spontaneous, small, and simple. Find people who are not trying to force their method on you but are holding space for you to find your own method. There is a magic postpartum massage window 18-36 hours postpartum before milk has come in when a mom can lay on her stomach. Massage postpartum after pregnancy loss is genuinely different for every parent: touch may or may not feel good, letting people in to your space may not feel good. There are people out there who specialize in this specific support. MENTIONED Breitenbush CONNECT WITH KIRA Kira Rodenbush on Facebook Bodyaware Massage FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Did you know that 1 in 4 pregnancies end in loss? And so many parents who experience pregnancy loss feel overlooked or misunderstood as they look for support and resources after loss. There’s a ton of support and discussion around grief but no one is touching on physical recovery after pregnancy loss in a respectful and approachable way…enter LIZ WINTERS. In Episode 76 of Rebel Heart Radio we’re welcoming our dear friend Liz Winters back to the podcast — and what a beautiful, hard, and necessary conversation this was! Liz has created a one-of-a-kind program to provide holistic postpartum support specific for those who've experienced loss. WHAT LIZ IS ALL ABOUT: She’s a badass nutritional therapy practitioner, certified pre- & postnatal coach, unapologetic foodie and mama. Liz is also the owner of Liz Winters Wellness, an online platform dedicated to helping women move through all walks of motherhood with ease through meaningful fitness and nutrition programs, healthy living support, and hundreds of delicious recipes. After the unexpected loss of her son, Liz set out to change the way women walk through pregnancy and infant loss by creating the support programs: ✨ Well this F*cking Sucks: The Grieving Mama’s Guide to Postpartum Recovery After Loss: https://lizwinterswellness.com/postpartum-recovery-after-loss ✨ From Speechless to Supportive: How to Support a Loved One After Pregnancy Loss: https://lizwinterswellness.com/speechless-to-supportive Free downloads from Liz: ✨ What the F*ck Do I Do Now: Tips for Navigating Postpartum Recovery After Loss [free download] https://liz-winters-wellness.ck.page/71cfed4bb5 ✨ This Shit is Hard: How to Support Someone After Pregnancy Loss [free download]: https://liz-winters-wellness.ck.page/a638f20e00 This episode is full of real talk + vulnerability around postpartum recovery after loss… ✨ Liz & her family’s loss story ✨ Liz’s feelings on being “brave” after loss ✨ intentional recovery after loss ✨ symptoms to expect postpartum after loss ✨ getting through the holidays ✨ providing meaningful support after pregnancy loss Connect with Liz: Liz Winters Wellness: https://lizwinterswellness.com/ Instagram: https://www.instagram.com/lizwinterswellness/

Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. We’re back! Jenny and Liz took a three month break: unplanned, uncoordinated, and REAL. Coming back refreshed and resettled to bring you our best. It has been a summer of processing some big feelings and working towards our true selves. Motherhood, marriage, and life are not always Instagram, picture perfect. We grow, ache, laugh, grieve, and love our way through it all. Liz’s summer was capped off with the completion of her latest project: Postpartum Plan for Loss Moms. It is the only plan out there for moms who have experienced a loss. It will be released in one week! Grab your drink of choice and join us for a bit of a catch up. Any great activity ideas for toddlers in lieu of birthday presents? Best first fall experience? Beyond Birth hangout happening in Portland! Tall girl experiences – the highs and the lows (hey pun!). And we revisit our New Year Resolutions and our resolution for the last 90 days of 2019. (Hint: they’ve changed a bit as have we!) FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. In this week’s catch up episode we touch base on Jenny’s last two births which happened over the weekend. Both births went fairly close to mom’s “birth plan”, but how much does a doula let personal experience influence their role or how they direct the birth pattern (if at all). We highlight the importance of clearly communicating your goals to your birth support/information team. By empowering our partners and possibly even mothers and mothers-in-law, their role is better defined (we love healthy boundaries!) and their voices are more informed and stronger. Start with your why. You can answer a lot of your other questions (about birth, parenting, career, marriage) if you first answer your “why”. Both Liz and Jenny are treating hypothyroidism and considering multiple alternative treatment methods in addition to medication. Liz is doing yoga! How does a Crossfit coach find a rhythm that balances intensity and peace on the mat? A new pregnancy happens, and goes, with emotional highs and lows for mom. As a mom of a toddler how do we find our way discussing deep feelings and expressing emotions with toddlers. Plus - we announce our next book club book! FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

What your favorite way to play outside with your kids? In today's episode Jenny and Liz discuss the benefits of outdoor play, how we learn from our kids and ways to make unstructured outside time more approachable. Highlights from this Episode: Liz's Camping Adventure (aka... Glamping) Why are our children always naked? Love for the Free Forest School, a volunteer run outdoor exploration program for parents and kiddos that encourages kids to lead the way. Benefits of outdoor play including: social skills, Independent learning and boosted creativity. Unstructured play and letting go of expectations On average children spend 4-7minutes a day outdoors in unstructured play, and 7hrs in front of a screen. Removing hurdles to getting outside Buy Nothing Groups are gold yo! Outdoor play doesn't to be a big hike or elaborate camping trip. It can be a simple, unstructured time. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. Today we are reviewing our first Beyond Birth Book Club selection: Period Repair Manual by Dr. Lara Briden. Per Lara:“Period Repair Manual is every woman’s guide to better periods using natural treatments such as diet, nutritional supplements, herbal medicine, and body-identical hormones. It contains advice and tips for every age and situation.” This fantastic book can be used for anyone as an information resource for personal use and/or client support, trouble-shooting specific period issues, and understanding the hormones behind a menstrual cycle (which is so fascinating and wonderfully laid out). The book is full of information about the benefits and risks of the various forms of birth control. It also provides a section with questions to ask your healthcare provider that is pure GOLD. This is all part of the period revolution. “Wherever your progesterone is at, you probably want more of it.” – Lara Briden Recommended for anyone who has a period and even those who don’t! You can download the first two chapters of this book for free at her website: www.larabriden.com Mentioned in this episode: Ovia Health App Daysy Fertility App Amazon links for Amy Poehler’s Yes Please,Tina Fey’s Bossypants, and, of course, Lara Briden’s Period Repair(if you aren’t already using smile.amazon.com to support non-profits, consider doing so and selecting Central Oregon Birth Bereavement as beneficiary of Amazon’s donations.) If you have thoughts or recommendations for other books, let us know! Email at beyondbirthpodcast@gmail.com or reach out to us below. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Central Oregon Birth Bereavement is a 501(c)3 non-profit organization founded to provide bereavement birth services to women/families who are currently facing pregnancy/infant loss (which may include miscarriage, stillbirth, preterm labor/loss, fatal fetal diagnosis and/or neonatal death) or who have experienced a loss. Today Liz is interviewing Jenny, founder and president, about the incredible service this non-profit provides to women and families in Central Oregon. A bereavement doula relationship can look however you want it to look. This is about what a bereavement doula is, what they can do, and the relationship they can have with each family. There are different styles of support, a uniqueness to each mother/father's grief, and how Be Still My Heart is trying to make an impact on how society treats loss. Free of charge, and available to any family whether they reside in Central Oregon or not, Be Still My Heart is about love without judgement, support without forcing, and healing without a timeline. The hurdle that most often face the bereavement doula community is how to convince each mother who has experienced a loss that her loss is deserving of a doula, and deserving of intentional postpartum time to process the highs and lows, the grief, the physical/hormonal adjustments, and the future of motherhood for her. Jenny is also passionate about being a doula for rainbow pregnancies which ties in so closely with loss. Link to ... Building Your Birth Team Episode Smith Rock State Park Be Still My Heart Facebook Page Dear Abby letter FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Getting pregnant and having a child have been described as all sorts of different things: magical, hard, rewarding, surprising, easy, difficult. It can be hard to know what it’s like going in, and how to figure out how to stay you while you’re growing a human and your body is changing. My guest today, Liz Winters, is here to talk about all of things that don’t often get talked about, how you can step outside of the expectations, reclaim your power, and reconnect with you while pregnant.   About Liz Winters Liz Winters is a Nutritional Therapy Practitioner, CrossFit coach, foodie, and pregnancy & postpartum wellness expert. While pregnant with her first kiddo, Liz became overwhelmed with the sea of conflicting answers on her prenatal and postpartum questions. After giving birth, she struggled with baby blues while wading through the social media sea of “get your body back" messages. Knowing something needed to change, she's dedicated herself to helping moms and moms-to-be call BS on the unrealistic expectations laid before them, cultivate a healthy relationship with food and fitness, learn how to confidently navigate pregnancy and move through motherhood with ease. Small Steps in the Show: Don’t wait for the pregnant person to ask for help Show up and be there for the pregnant or postpartum person and potentially help Reach out via text and let them know you’re thinking of them and their partner and not just about the baby Take it one breath at a time Pause and take a breath Remember transitions are temporary Do a body scan to reconnect with your body and mind without judgement Mentioned in the Show: Amy Schumer Get Prenatal Power Listen to the Beyond Birth Podcast Liz Winter’s Website Follow Liz on Instagram   Get the full show notes here! Follow Aimee on Instagram | Facebook | Pinterest Sign up for the Wellness Wednesdays Newsletter Interested in working with Aimee? Find out information here.

Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, author, and mom with a passion for evidence-based prenatal nutrition. IN THIS EPISODE Gaps in the guidelines that expecting moms receive - definitely room for improvement. Why is prenatal nutrition important? Epigenetics is (in part) the expression of our baby’s genes. Prenatal nutrition can minimize the risk of baby developing issues later in life. How to distinguish between good information and bad information available to us all? It can mean building a better understanding of science, reaching out to a colleague who has better experience, or doing some additional research. (Google Scholar is her search engine of choice.) Newsflash: 17 years before research gets into clinical practice. Hospital/office policy may be further delayed. Navigating vegetarian/vegan pregnancy: it’s not all protein concerns, it’s getting enough micronutrients including choline, DHA, iron, B12, glycine, K2, zinc, plus others, AND their “absorbability”, form, and concentration. Concern: If it doesn’t come in the context of full food, does it work in the same way? Truth: We don’t know, which is why Lily recommends getting these nutrients from food and not relying on a prenatal vitamin. What are traditional cultures doing to optimize nutrients? Utilize tip to tail of an animal’s body (which also minimizes waste). Top 3 picks to make a difference in nutritional adequacy for vegan/vegetarian moms: Prioritize eggs with yolks for choline. If you can source from pasture raised … all the better, nutrient density is higher. Clams/Oysters are off the charts in iron, zinc, B12, selenium, iodine, and some DHA. Bone broth and soups/stews made with discarded parts (also minimizing waste) and contain concentrated glycine and collagen. 43:00 Approaching diet changes - changing how you eat is hard. Celebrate your small victories each day and don’t expect perfection of yourself. Lily’s “F the Should” on Postpartum: Expect a lot less from yourself. F the Should that you should “bounce back”, that your maternity leave, your birth, your body, how you feed your baby should look a specific way. Allow yourself to be supported and mothered by other people as traditional cultures do. Leave us review/rating! This really helps us get out to more listeners. Find more about Lily Nichols: Real Food for Pregnancy (Book) Real Food for Gestational Diabetes (Book) @lilynicholsrdn www.lilynicholsrdn.com FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com TAGS Pregnancy, Prenatal, Nutrition, Interview, Whole Food, Vegetarian Pregnancy, Vegan Pregnancy --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Jenny and Liz are back this week catching up on their latest travel adventures, discussing core values, and gushing with love for the women behind BIRTHFIT Boise ID and perhaps giggling just a bit. Technology got the best of us when recording the end of this episode. We'll be back next week with Jenny's ultimate adventure story! IN THIS EPISODE: 1:23 We are back in our element with canned wine and tea 3:15 Jenny recaps her adventures at the BIRTHFIT Summit in Austin TX and shares her favorite speakers! 6:50 Dancing it out with Dr. Deb Kern 12:06 Power of gathering together 12:28 The importance of involving and supporting partners through the motherhood transition and pregnancy/infant loss. 17:48 Lily Nichols dropping all the nutrition knowledge 21:58 What are your values? How do you define them and incorporate them into your life, partnership and business? 25:13 Liz values flushing toilets and the ability to walk to a coffee shop 26:53 Liz recaps the adventures (and misadventures) of her family road trip. 28:43 The Treehouse (misadventure) in Gasquet. 38:53 Finding joy in the (mis)adventures, enjoying the journey, and played without deadlines. 40:10 Intentionally creating space for fun, play, adventure, and connection. 47:11 The importance of connecting in person (and our love for BIRTHFIT Boise Women). 48:43 How do you move forward after you've had a revelation or epiphany? 55:08 Liz defines her core value of meaningful connection 57:38 Jenny defines her core value of adventure Mentioned in this episode: Deb Kern BIRTHFIT Boise ID Real Food for Pregnancy by Lily Nichols Rock Your Bliss FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Welcome! This week we jump into a listener question: the balance (or imbalance) of being a mom and an entrepreneur. As women and individuals we are called to be both bad ass business owners and wonderful mothers. But can we have it all? Should we even try to have it all? F the should! And show up for yourself as yourself. IN THIS EPISODE Springtime Check-In 7:30 Liz is stepping away from BIRTHFIT Check-out Liz’s new website! www.lizwinterswellness.com 13:35 Balancing being a parent and entrepreneur 15:20 Disclaimer of imbalance 16:40 Is it all just boundaries and how we talk to ourselves? 18:30 Can we have it all? 20:00 Show up 100% to one thing at a time. Mono-tasking vs. multi-tasking 24:55 Time-blocking 29:50 Support team 30:30 Grounding yourself 33:30 Non-negotiable and asking of our people 42:30 Schedule the things you want to do first 44:30 Walk in your jeans! 45:10 Support your body nutritionally and with sleep 53:00 It’s a sweet baby boy! FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram@sproutwellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com TAGS Motherhood, Time Blocking, Mom Life, Balance, Entrepreneur, Doula --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Welcome Michelle Boyer of Arctic Lynx Maternity! A great mother (learn about her 80% rule), a successful entrepreneur (arcticlynxmaternity.com), and a conscientious inhabitant of the planet (member of 1% for the Planet). Learn about her wonderful products and why when you’re pregnant you should not just buy a bigger size. F that should! Instagram: arcticlynxmaternity IN THIS EPISODE 1:00 … Meet Michelle 2:40 … Portland, ME vs Portland, OR 5:45 … Birth of Arctic Lynx 14:22 … Importance of being outside, pregnant or otherwise 16:47 … Mom and Entrepreneur 20:00 … Investing in clothes and sustainability 26:35 … Future for Arctic Lynx 31:30 … Michelle’s F the Should We would love if you left us review/rating! This really helps us get out to more listeners. Mentioned in this episode: Sunflower Farms (Goat Yoga in Maine) 1% for the Planet FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Maternity, Motherhood, Movement, Products, Sustainability, Entrepreneur --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Set your relationship up to keep it from becoming relationsh*t in postpartum. How do we talk to our partners about postpartum? How do we explain something that is so complex and raw? How can we clearly prepare them for when we need all hands on deck? IN THIS EPISODE Let’s start with … Our Live Podcast - true fail or true win? It’s a toss up. 5:00 … Bringing our partner into postpartum planning. 6:20 … Empowering partners to learn about postpartum. 9:00 … Show up! Own your roles in postpartum and parenthood. 14:40 … Break down responsibilities. 15:40 … Find a support person for each person - raw and honest. 20:00 … Allow each other to release the tension. 22:30 … Touching on touching: sex postpartum. 23:55 … Talk! Clear, considerate communication. 30:00 … Changing relationship. 35:00 … Checking in regularly with each other. 38:30 … Try a day date. 43:00 … When to ask for help. Leave us review/rating! This really helps us get out to more listeners. Mentioned in this episode: Phase 10 Card Game FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Postpartum, Motherhood, Partners, Relationship, Intimacy, Depression, Anxiety --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

This week I've got Liz Winters on the show to discuss the subject of beauty. I wanted to get her on because she's a good friend, she's been on the show before (see the show notes to catch her first episode) and I knew she could help round out my thoughts and discussion around the term “beautiful”. If beauty in in the eye of the beholder, doesn't that then inherently mean that anything and everything can be beautiful? I share this after noticing a new trend pushing back against a less new trend. Listen on to the show and share your thoughts with us! Liz and I dive into awesome and heartfelt subjects like confidence, body awareness, body sovereignty, chest and abdominal surgeries, and what we feel may happen where there is a complete disassociation with the full scope of what the term “beauty” entails.   Note: Around episode minute 14:30, I wish I had used the term “chest surgery” instead of “breast surgery”, as it much more fully illustrates the point I was trying to get across.   Shownotes: Episode #4 with Liz Winters Sprout Wellness PDX Find Liz @sproutwellness on Instagram Liz Winters Wellness Find Liz @lizwinterswellness on Instagram Essential Omnivore Appetite Autonomy e-course

You are pregnant! And now, holy cow, you are preparing for life with a baby. How do moms even begin to prepare for postpartum? What do you need to do within your house? With your relationship? What products do you need to buy ahead of time? How do you encourage healthy recovery for my body? F the Should. And don’t should all over yourself! IN THIS EPISODE 5:00 … “Local, Regional, Global” Postpartum Care 11:20 … Liz’s recommendation for freezer meals 18:00 … Body odor postpartum is a thing … a good thing 25:30 … Sleep, move, nourish 29:00 … Postpartum Doula or an external person help 30:45 … Helpers not visitors 40:00 … Dads need support too 45:00 … We asked you … what you say you need Leave us review/rating! This really helps us get out to more listeners. Mentioned in this episode: Nipple Cream Non-toxic Witch Hazel Pads Our Favorite Non-Toxic Deodorant (that actually works) Our Favorite Non-toxic Wash for Baby (and Momma) Flower Bath Soak Meal Train link “Leaky Pad Guys” Link to Liz’s chili recipe FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Postpartum, Motherhood, Doula, Relationship --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Welcome Tracey Biebel! Our first guest on Beyond Birth podcast. Tracey Biebel is a clinical social worker with a private practice here in Portland. She specializes in parenting, couples work (including pre and post divorce work), as well as individual work focused on helping people find the joy in the life they are already living. You can find her at PracticalParentingPDX.com, PracticalLivingPDX.com and on iTunes as 1/2 of the Curious and Curiouser podcast. IN THIS EPISODE 1:10 … Meet Tracy 4:45 … Effective/Ineffective parenting 5:30 … Balance of warmth, kindness, empathy, clear limits 20:30 … Empathy and time & space will calm the mind 21:30 … Kid cursing and how to let it flow 24:00 … Little baby scientists 26:30 … Teachable moment 31:00 … Language vs Logic 33:00 … Routine, rhythm, songs, humor Leave us review/rating! This really helps us get out to more listeners. Mentioned in this episode: Whole Brain Child by Daniel Siegel FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Parenting, Podcaster, --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Returning to work is no easy day for a new mama. We get caught up in the shoulds: if we should work, when we should go back to work, how we should take care of ourselves, who should take care of our babies. We say F the should! IN THIS EPISODE 0:00 … Liz’s birthday celebrations! 7:00 … Precipitous birth story: News Story Link 13:05 … Returning to work after loss 20:15 … “Fifth Trimester” - Lauren Smith Brody 25:00 … Forcing ourselves back into pre-baby work “shape” 27:40 … Maternity leave in the US 30:00 … Pressure put back on moms to be perfect 35:54 … Supporting each mom’s choice 40:47 … “Mom Tax” 43:35 … Key to smooth transition: extended maternity leave 47:35 … Childcare: daycare, nanny, au pair, shared nanny 49:50 … Taking care of yourself - you don’t have to run yourself to empty 53:08 … Remembering your “why” and not the should 55:15 … Fault vs Responsibility in a broken system 57:45 … Disability Insurance to supplement maternity leave wages 59:00 … Be transparent with coworkers 1:01:15 … Pumping Logistics 1:04:50 … Nourishing yourself while working 1:07:13 … Returning to your identity 1:11:00 … 5th trimester can be incredibly lonely Leave us review/rating! This really helps us get out to more listeners. Mentioned in this episode: Petunia’s Pies and Pastries FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Pregnancy, postpartum, fifth trimester, working mom, motherhood --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Pregnancy can make your body feel foreign, and you’re now having to think of things you may have not paid much attention to previously. It adds a layer of stress and complication. Intuitive eating becomes really tricky, because we have to shed this maiden mindset and trust in our body’s wisdom to know what it needs. As a society we are taught to muffle or quiet hunger cues or cravings, associating foods with good or bad and that screws us during pregnancy when it’s especially important to be in tune with our body. We get caught up in the shoulds. How we should eat, how we should feel, how much weight we should gain. We say F the should! IN THIS EPISODE Checking In and a new sponsor! Brandless 12:40 … Intuitive Eating Through Pregnancy 13:00 … What is Intuitive Eating? 15:54 … Effects of dieting. 19:05 … Nutritional cravings. 21:35 … Weight changes by trimester. 26:35 … Starting out with extra weight. 34:30 … Debunking eating for two. 36:45 … Fluctuating hunger cues. 39:25 … First trimester aversions. 42:33 … Gap in information provided by medical providers. 45:55 … Mindful eating. 48:15 … Food is neither good nor bad. 50:25 … Improving digestion with intuitive/mindful eating. 52:45 … Liz’s pregnancy cravings. Order up! 57:15 … Battling morning sickness. 60:00 … Protein / Fat / Fiber Mentioned in this episode: Edge of Your Soul Podcast (Britt Harris and Dani Reynolds) Jenny’s Mindful Eating Blog Morning sickness busting smoothie Liz Favorite Protein Powders: Equip Foods Prime Protein Powder Vital Proteins Collagen Peptides Exo Bars Follow Christine @christinevmiller, Brooke @brookeboskovichnutrition, Melissa @melissahemphill FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Pregnancy, nutrition, cravings, morning sickness, weight gain, intuitive eating, mindful eating --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood … beyond birth. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, Birthfit Regional Director, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. Get this Episode's FREEBIE! FREE Build Your Birth Team Checklist IN THIS EPISODE 4:00 … What should you ask yourself about everyone in your room: How do they make me feel? 8:58 … What is a “birth team”? 11:07 … Jenny’s birth team experiences 16:15 … Liz’s birth team experiences 21:00 … Be comfortable asking for help. 29:00 … Spouse/partner 33:30 … Primary provider: OB/Midwife/Family Physician (Midwife: Certified Nurse or Direct Entry or Traditional) 38:00 … Doula 41:45 … Coach / Fitness Instructor 42:25 … Nutritionist / Dietician 43:00 … Bodywork: Chiropractor, Massage Therapist, Cranial-Sacral, Pelvic Floor Physical Therapist, Acupuncturist 45:45 … Primary Care Physician, Naturopathic Doctor, etc. 46:57 … Mental Health Support 47:45 … Childbirth Educator 52:12 … Lactation Consultant 55:00 … You are allowed to change your mind at any time. Mentioned in this episode: Our besties: @essentialomnivore, @jackdnginger Portland Doula Love Alma Midwifery Doulamatch.net FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Birth team, labor, support system, pregnancy, childbirth, doula, lactation, fitness, nutrition --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Hi! Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood … beyond birth. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, Birthfit Regional Director, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. IN THIS EPISODE 1:30 … Sweet feedback and why Jenny needs more “stranger love”. 6:35 … How do we define Holding Space? (Huffington Post article) 8:56 … Truthfulness: Two truths of one event can coexist 10:15 … Unknown destination - removing personal experience 15:30 … What holding space isn’t. 21:20 … Holding space for a toddler. 24:10 … How to explain it to someone else. 27:25 … Keys to holding space for a living as a doula. 33:00 … Slowing down in a world of immediate communication 38:52 … Honoring the other person’s inner voice and learned wisdom 42:00 … Finding balance of agreeing and disagreeing that is actually validation 45:00 … Self-practice vs. self-care Mentioned in this episode: @bigbirthjunkie FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review TAGS holding space, doula, birth worker, truth, self-practice, parenting, relationships --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

TRIGGER Warning: Welcome to the Beyond Birth Podcast. This episode Jenny shares the story of her son, Jack. It is a story of love, loss, and pregnancy termination so if any of those things is triggering for you or anyone you are listening with, it may be best to come back to this episode at another time. We hope that this story and discussion is insightful, uplifting, healing, and loving for all. IN THIS EPISODE 3:00 … How we chose to share this story between us. 4:50 … Jenny’s beloved Jack and his story. 17:35 … It’s Dr. Balderston 53:00 … How it relates to “late term abortion” discussion currently happening in the media and national politics. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review TAGS miscarriage, stillbirth, loss, abortion, pregnancy --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Happy Love Day! Valentine’s Day sometimes gets a bad rap as being over commercialized, ostracizing to singles, or superficial to true romance. It can be all of those things, and it’s a perfect opportunity to talk about our Love Languages, tendencies, personality types, and communication styles, and how important they are during birth and in motherhood. Welcome to the Beyond Birth Podcast! IN THIS EPISODE Celebrating Valentine’s Day in our worlds. 8:00 … Love Languages and how they help us communicate Book: The 5 Love Languages Quiz: What is your Love Language? Expressing and receiving love differently 14:00 … Universal Toddler Love Language: Quality Time? 17:00 … Four Tendencies: Upholder, Obliger, Rebel, Questioner Book: The Four Tendencies Quiz: What is your tendency? 23:00 … Struggles with our tendencies 25:20 ... How love languages and tendencies apply to doula support 29:00 … Communicating and supporting team members 32:30 … Nine Enneagram Types: Reformer, Helper, Achiever, Individualist, Investigator, Loyalist, Enthusiast, Challenger, Peacemaker Full Quiz: What is your Enneagram Type? Fast Quiz: What is your Enneagram Type? 42:10 … Why is this all important during birth? Because Birth is raw. 48:00 … Jenny’s most epic Valentine’s Day gift (Amazon Link) Also mentioned: 16Personalities Quiz FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review TAGS love languages, love, personality types, communication, f the should, valentine’s day --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Hi! Welcome to the Beyond the Birth Podcast. Your goals for your body are yours alone. We (Jenny and Liz) do not want to tell you what to do with your body or what your goals should be; that’s for you to discover and work through as your life changes. But, we do want you to know that we celebrate the way your body looks right now, the amazing things it has done, and will do. We want you to be healthy, strong, informed, and proud. Free Resource: Nourishing Foods for Postpartum IN THIS EPISODE 6:00 … Liz’s version of a high fat/protein coffee. 11:00 … Just why the goal of getting your pre-baby “body back” is in fact bullshit. 17:50 … How did your body change during pregnancy and birth top to bottom? 25:15 … Women who have experienced loss are still postpartum. 28:00 … Celebrating new mom’s body. 29:46 … This was a major event for the body. Realistic recovery rates for mom is not 6 weeks, 31:48 … Returning to a feeling of self. 35:00 … Ideal recovery plan or body composition change plan for most moms. 44:18 … Cultivating a strong, positive, diverse social media feed and social circle. 47:50 … How we speak to others and ourselves. 52:11 … Society gives bad advice. 57:10 … Postpartum is an opportunity to start with a (somewhat) clean slate. How do I want to show up in this body? Move with the body you have today. Find a local BIRTHFIT RD/Professional/Coach Mentioned on this episode: @4thtribodies Instagram account, celebrating postpartum bodies FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review TAGS movement, postpartum, body back, birthfit, f the should, motherhood, pregnancy, body image --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

ABOUT BEYOND BIRTH PODCAST Hi! Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood … beyond birth. Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, Birthfit Regional Director, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. IN THIS EPISODE Watermelon Radishes … the Cinderella of the vegetable aisle. 5:05 … Liz livin’ the life in “real” Portland. 7:30 … Who exactly is living in her house? 13:20 … How to spend a honeymoon Winters style! 18:00 … Liz’s journey with food. 24:34 … Liz’s Businesses: Sprout Wellness (soon to be Liz Winters Wellness), BIRTHFIT NE Portland, Portland Outdoor Fitness, Beautycounter. 36:00 … Being an educated consumer. What is “natural” in advertising? What is EWG? 45:00 … Birth team care providers recognizing their scope of practice. 49:10 … Where does Liz go from here? Connecting to moms, particularly in postpartum, including women who have experienced loss. 53:10 … Liz schedules in spare time, so she works on journaling without judgement, staying off of a “to do” list 58:50 … Danish Study Linking Birth Control and Depression Mentioned a couple times in this podcast: The amazing Lily Nichols and her super informative books, blogs, etc. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellness.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review TAGS nutritionist, movement, food, fitness, postpartum, beautycounter, motherhood, birthfit, mother, meet us --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

ABOUT BEYOND BIRTH PODCAST Hi! Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood … beyond birth. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, Birthfit Regional Director, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. IN THIS EPISODE We get to know Jenny (IG @birdie.in.bend … Although we never address exactly how she got the nickname Birdie, but hey, there’s always next time). Owner of 3 and a half horses, mother to four, doula, Birthfit Bend Regional Director, and loud laugher. 3:30 … How many horses does she actually have and how she came to call her “half horse”, Doody. 7:25 … Personal journey into motherhood and the birth world. 10:00 … F The Should - our new mantra for this podcast. 12:50 … What is a doula? 24:55 … About her family and all of the Jennys. 31:30 … How Birthfit found Jenny and Jenny found Birthfit. Mentioned here: @Laura.RadicalRoots, Bone Broth Recipe 37:00 … Daily non-negotiable: quiet time for the girl with a lot of energy FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review TAGS doula, motherhood, birthfit, birth worker, horses, bone broth, mother, meet us --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

ABOUT BEYOND BIRTH PODCAST Hi! Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood … beyond birth. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, Birthfit Regional Director, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. IN THIS EPISODE Happy New Year! Resolutions are happening all around us right now. Have you made any? Are they actually achievable, supported, and habit forming? Let’s dive into why resolutions are hard to keep, and how we can shift them into intentional, habit forming goals for ourselves. 2:04 … What are we really into right now? 7:30 … New Year as a new start. 11:30 ... Breaking down into small doable tasks. 14:50 … Looking at the why behind outcome based goals 18:34 … Habit Share App 19:15 … Set those goals that you are 90% confident you can actually do. 21:30 … Working out as moms 23:35 … Working with your support system to achieve your goals. 27:00 … Being honest about your WHY, and “F-ing the Should” 34:26 … Setting a word intention for the year. 37:40 ... Be forgiving. Have a sense of humor. Find the best people to support you. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

ABOUT BEYOND BIRTH PODCAST Hi! Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood ... Beyond Birth. Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, Birthfit Regional Director, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. IN THIS EPISODE This episode may contain “boat talk” aka swear words (minimal). In this episode, we take a brief moment to introduce ourselves, give some background, and start this podcast journey with each other (and our listeners!). Collywobbles: when you eat too many sweets and your tummy doesn’t feel so great. Liz’s favorite podcast: Curious and Curiouser (iTunes: Curious and Curiouser) Jenny’s favorite podcast: My Favorite Murder (iTunes: My Favorite Murder) Liz’s recipe for fudge: click here for the goodness FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us on Instagram @sproutwellness @birdie.in.bend Or our websites: www.sproutwellnesspdx.com bend.birthfit.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

During this episode of Rebel Heart Radio, we welcome Liz Winters of Sprout Wellness! Liz Winters is an NTP, certified CrossFit L1 coach, Regional Director for BIRTHFIT and owner of Sprout Wellness. What Liz is ALL ABOUT: Empowering women to become their healthiest, strongest selves through holistic nutrition, functional fitness and mindful lifestyle. And we say HELL YES to that! We chat about… -our love for liver pate (or not...) -childhood obesity and disordered eating -Liz's journey to becoming an NTP -finding the right prenatal & postpartum care team -personality typing -all things BIRTHFIT! -postpartum is FOREVER! -our qualms with the phrase "getting your body back" -pelvic floor dysfunction -Liz's biggest #rebelmoment Sprout Wellness PDX | Women's Health & Nutrition + Functional Fitness: http://www.sproutwellnesspdx.com BIRTHFIT NE Portland | Prenatal & Postpartum Nutrition and Fitness: https://neportland.birthfit.com Sprout Wellness on Instagram: https://www.instagram.com/birthfit_neportland/ BIRTHFIT NE Portland on Instagram: https://www.instagram.com/sproutwellness/ Episode Show Notes: https://www.rebelheartradio.com/podcast/episode16 Catch our weekly episode and subscribe to us anywhere you listen to podcasts. If you have iTunes we would be forever grateful for your review on our podcast. It helps us more than you may know!

Liz Winters is a nutritional therapy practitioner, certified athletic coach, Birthfit regional director and owner of Sprout Wellness. Liz supports women and female-identified people to feel empowered and well during their prenatal, postnatal and everywhere-in-between ...

Liz is the owner of Sprout Wellness, a nutritional therapy and functional fitness practice in Portland, Oregon specializing in supporting the health, wellness and functional fitness of anyone navigating the prenatal or postpartum world. Listen in as Liz talks baby-led weaning, being in the present moment with your new postpartum body, and what the heck […] The post Liz Winters & Postpartum Functional Fitness | You Have a Body Podcast: Episode 64 appeared first on NoisePicnic Podcast Network.

Lucia's friend and fellow badass Liz Winters is on the show today! Liz is the owner of Sprout Wellness, a nutritional therapy practice specializing in supporting the health and wellness of anyone navigating the prenatal or postpartum world. Listen in as Liz talks baby food, total body empowerment, and her thoughts on drinking coffee while […] The post Liz Winters, NTP of Sprout Wellness | You Have A Body Podcast: Episode 41 appeared first on NoisePicnic Podcast Network.