This race is finished! There are so many podcasts out there- I am humbled and flattered you chose this one in any amount.

The episode with my Hubby: https://runliftmompod.com/epi19/ (listen in Spotify on page or Google "Run Lift Mom Trey Goodwin Triplets")

Here are my top 10 episodes in a Spotify playlist: https://open.spotify.com/playlist/0ZdtIcfX1a9PS5Q6S7bzGe?si=6w6GjqDrTr-B1lCHBzKfSA 

Episodes will remain archived, so no rush- save me for your long run!

Let's stay in touch! I hang out on Instagram sometimes: https://instagram.com/runliftmom and Strava DAILY: https://www.strava.com/athletes/runliftmom

Complete show notes + transcript: https://runliftmompod.com/rachel-cox/  Connect with Rachel: https://instagram.com/rachelgetoutside Let's hang: https://instagram.com/runliftmom

Rather read? Show notes/transcript: https://runliftmompod.com/3-rules-for-long-runs-in-marathon-training/

Full transcript and show notes: https://runliftmompod.com/mandy-carter 

Connect with Mandy: https://instagram.com/themandycarter 

Drop me a line: https://runliftmompod.com/contact or https://instagram.com/runliftmom 

Show notes and full transcript: https://runliftmompod.com/kelly-blavatt/ 

Top Takeaways:  

1. Running is a sport we can do in any season of life 

2. How we react to adversity is different than how we respond.  

3. Running allows Moms to model resiliency and consistency to our children. 

4. The road to a big goal (like a marathon!) begins with consistent movement. 

Visit Kelly's blog: https://inspireactivestyle.com 

Connect with Kelly on Instagram: https://instagram.com/inspire.active.style 

Episode partner: Senita Athletics https://runliftmompod.com/senita

Full transcript available: https://runliftmompod.com/coachcarrie 

Quotes to remember: 

“We have infinite potential. And yet, so often we don’t use it because we want to stay safe and we let fear take us captive” 

“Sometimes it’s going to be awkward before it’s elegant and that’s okay” 

“When you take time for yourself and pursue your dreams, you’re giving everyone else in your life permission to do the same” 

Connect with Carrie: 

https://carriejobradley.com 

https://instagram.com/carriejobradley 

https://Facebook.com/carriejobradley 

thecarriejobradley@gmail.com

Full show notes and links to products discussed here: https://runliftmompod.com/all-about-electrolytes-for-runners/

Let's Connect!

https://runliftmompod.com/blog

https://www.instagram.com/runliftmom

suzy@runliftmompod.com

Support the show: https://runliftmompod.com/partners

Full show notes: https://runliftmompod.com/3-ways-to-improve-your-running-mindset/

Book recommendations:

• How Bad Do You Want It?, Matt Fitzgerald
• Grit, Angela Duckworth
• Let Your Mind Run, Deena Kastor

Let's Connect!

runliftmompod.com/blog

instagram.com/runliftmom

suzy@runliftmompod.com

Support the show: runliftmompod.com/partners

Full show notes: https://runliftmompod.com/holden-beach-half-marathon-race-recap/  

Sleep research: Sleep deprivation impairs the human brain https://pubmed.ncbi.nlm.nih.gov/33829232/  

Sleep and the athlete: https://pubmed.ncbi.nlm.nih.gov/33144349/  

Partial sleep deprivation and metabolic response: https://pubmed.ncbi.nlm.nih.gov/33887822/  

Connect with me:  

Instagram: https://instagram.com/runliftmom  

Weekly blog: https://runliftmompod.com/blog  

https://www.speakpipe.com/runliftmom  

suzy@runliftmompod.com

Show notes: https://runliftmompod.com/is-treadmill-running-bad-for-you/ 

Shopping for a treadmill posts mentioned: 

https://runliftmompod.com/how-to-shop-for-a-treadmill/ 

https://runliftmompod.com/3-tips-for-buying-a-treadmill/ 

Let's Connect! runliftmompod.com/blog instagram.com/runliftmom suzy@runliftmompod.com 

Support the show: runliftmompod.com/partners

Full show notes here: https://runliftmompod.com/top-budgeting-tips-for-runners/  

Check out Colleen's book: https://gracefulbudgets.com/for-love-and-money-book  

Get the free budgeting course via email: https://gracefulbudgets.ck.page/92914f248f  

What is your best savings tip for a brand new runner? I'd love to feature you on a future episode. Leave a voice message: https://www.speakpipe.com/runliftmom   

Let's Connect!  

https://runliftmompod.com/blog   

https://instagram.com/runliftmom   

suzy@runliftmompod.com  

Support the show: runliftmompod.com/partners

https://runliftmompod.com/how-to-say-no-and-a-script-to-help/

Leave me a voicemail with your tips for saying "no": https://www.speakpipe.com/runliftmom 

Original episodes with Chris about her 100+ pound transformation to Ironman Triathlete:  

https://runliftmompod.com/epi9/  

https://runliftmompod.com/epi10/ 

Connect with me: 

suzy@runliftmompod.com 

https://instagram.com/runliftmom 

https://runliftmompod.com/blog 

https://www.pinterest.com/runliftmom 

https://www.youTube.com/runliftmom

5K Flexible Training Schedule: https://runliftmompod.com/free5k/ (30/30 walking foundation PRIOR if new to running) 

Couch to 5K: http://www.c25k.com

First Strides in person workshops for Brunsco beaches: email me suzy@runliftmompod.com

What is your best tip for a brand new runner? I'd love to feature you on a future episode. Leave a voice message: https://www.speakpipe.com/runliftmom 

Let's Connect! 

runliftmompod.com/blog 

instagram.com/runliftmom 

Support the show: 

runliftmompod.com/partners

Episode sponsored by Aetrex. Learn about the 4 piece Plantar Fasciitis kit: https://runliftmompod.com/top-3-ways-to-fix-plantar-fasciitis-for-runners/  

Kit review ($99 intro price, save 25%): https://www.youtube.com/watch?v=VDImwigc41A

Looking for the longer version of this interview + specific routines from Dr. Sami?: https://runliftmompod.com/s2e6/  

Please note this show moves to bi-weekly moving forward. Visit the blog https://runliftmompod.com/blog or back catalog of the podcast player you're in if you want running, lifting, and momming more frequently! 

Connect with me: 

suzy@runliftmompod.com 

https://instagram.com/runliftmom

https://runliftmompod.com/blog 

https://www.pinterest.com/runliftmom 

https://www.youTube.com/runliftmom

Full show notes: https://runliftmompod.com/why-cross-training-is-important-for-runners/  

Big takeaways: 

1. cross training is an investment in running performance

2. simple is best 

3. something is better than nothing 

Connect with Melissa:

https://www.melissakendter.com/

https://www.instagram.com/melissa_kendter/  

https://toneandsculpt.app/  

Support the show: 

Aloette: aloette.com/runliftmom (use code RLM for 15% off anything!)  

Plans (1:1 personalized coming in 2022!): runliftmompod.com/product/training-plan/  

Red H: https://redhnutrition.com/athlete/RunLiftMom/ (use RUNLIFTMOM for 15% off)  

Factor: runliftmompod.com/factor 

Crowd Cow: runliftmompod.com/cow use 30OFFCROWDCOW for $30 off your first box

Full show notes: https://runliftmompod.com/med/  Crowd Cow: https://runliftmompod.com/cow use 30OFFCROWDCOW for $30 off your first box Other show partners: https://redhnutrition.com/athlete/RunLiftMom/ (use code RLM for 15% off anything!) runliftmompod.com/factor runliftmompod.com/instacart runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365 leggings & Austyn running shorts!) https://aloette.com/runliftmom (use RLM for 15% off anything or get 25% off lifetime) Connect with me: suzy@runliftmompod.com instagram.com/runwithsuzy runliftmompod.com/blog pinterest.com/runliftmom YouTube.com/runliftmom

Run 3.4 for Eliza & meet others honoring her memory: https://m.facebook.com/groups/1122564718685909/ Show notes available here: https://runliftmompod.com/how-to-be-safe-while-running-solo/  Crowd Cow: https://runliftmompod.com/cow use 30OFFCROWDCOW for $30 off your first box Other show partners: https://runwithsuzy.com/senita-athletics/ (use RLM for 15% off)

Full show notes: https://runliftmompod.com/how-to-breathe-while-running-and-lifting/ Time based notes: 2:00 who are you? 3:00 how do you treat chronic pain & injury with breathing? 4:30 on different breathing styles 6:00 the diaphragm's role in sport 8:00 example of outcomes with volleyball player who ran in off season 10:00 diaphragm is more than just a 'breathing' muscle 12:30 breathing patterns paired incorrectly with activity or sport of choice can lead to chronic injury. 14:30 Ryan Hall's transformation from Olympian runner to weightlifter 16:00 how the abdominal muscles are so much more than just trophy muscles to display and how breathing technique 18:00 body positioning can be a powerful tool help reduce stress and anxiety Exercise video referenced in show: https://www.instagram.com/p/CDmGFhjAzwq/ Crowd Cow: https://runliftmompod.com/cow use 30OFFCROWDCOW for $30 off your first box Other partners: https://redhnutrition.com/athlete/RunLiftMom/ (use RUNLIFTMOM to save 20%) aloette.com/runliftmom (use code RLM for 15% off anything!) runliftmompod.com/product/training-plan/ runliftmompod.com/factor runliftmompod.com/instacart runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365 for leggings and Austyn shorts!)

Rather read? Full transcript available runliftmompod.com/epi190 

Big Takeaways:  1) Fitness is a family culture - you build rituals and traditions around it.  

2) Fitness must be diversified with togetherness and being alone - there are benefits engaging with both when it comes to "self awareness through self care" and balancing togetherness. (e.g. identity)  

3) For the Montiel Family, fitness MUST be fun!  We rely on our sense of humor to get through the tougher challenges. 

Check out Sonja at collegeconfidence.net 

https://www.facebook.com/collegeconfidentparents/  

https://www.linkedin.com/in/sonjamontiel/  

https://www.instagram.com/collegeconfidencewithsonja/  

https://www.instagram.com/sonjamotivatesteens/ 

Support the show: 

https://aloette.com/runliftmom (spend $50 in August 2021, get free training schedule of choice {$30 value}) 

https://redhnutrition.com/athlete/RunLiftMom/ (use RUNLIFTMOM for 15% off) 

runliftmompod.com/factor 

runliftmompod.com/instacart 

runliftmompod.com/fabletics (2 for $24 intro deal, get 2 of the Austyn run shorts- SWOON!)

Original episode, Bomb Mom podcast with Melissa Vogel: https://melissavogelfitness.com/2021/07/12/episode75/ 

Support the show:

• aloette.com/runliftmom (use code RLM for 15% off anything!)
• runliftmompod.com/product/training-plan/
• https://redhnutrition.com/athlete/RunLiftMom/ (use code RUNLIFTMOM for 20% off or get 3 for $99 bundles. I love Super Flexy for joints, Zen Rem for quality sleep, and Super Greens for the whole family)
• runliftmompod.com/factor
• runliftmompod.com/instacart
• runliftmompod.com/fabletics (2 for $24 bottoms, I like Motion365 because of the blend and waistband "hooks" for your shirt when it's hot out!)

Connect with me:

• suzy@runliftmompod.com
• instagram.com/runwithsuzy
• runliftmompod.com/blog
• pinterest.com/runliftmom
• YouTube.com/runliftmom