Two Moms and a Mic

In this episode of Two Moms and a Mic, we explore essential nutrition tips for marathon training to help you fuel your runs effectively. Join us as we discuss how to balance protein and carbs, create personalised meal plans, and explore natural fuel alternatives like homemade gels. We also dive into the benefits of cutting out alcohol to boost your energy and performance. Whether you’re preparing for your first marathon or looking to optimise your diet and training regimen, this episode provides valuable insights and practical advice to enhance your running experience. Tune in to discover how proper nutrition can make a significant difference in your endurance and overall health. Key Topics: • Balancing protein and carbs for optimal energy • Personalised meal plans for marathon training • Natural fuel alternatives and homemade gels • The impact of alcohol on energy and performance • Tips for maintaining sustained energy and avoiding burnout Don’t miss this episode packed with actionable tips and expert advice to help you achieve your running goals!

In this episode, the hosts discuss their experiences and challenges as first-time marathon runners. They touch on the importance of mindset and maintaining motivation during training, sharing personal anecdotes and strategies for overcoming negative thoughts and maintaining a positive attitude. The conversation also highlights the balance between flexibility and discipline in training plans and the mental strength required to push through tough moments. They provide insights on how to handle setbacks, the significance of enjoying the process, and the critical role of mental preparation in marathon training. 00:00 Welcome Back to the Podcast: A Fresh Start 00:44 The Power of Refreshing Knowledge 00:58 Evolving Health and Nutrition Strategies 02:44 The Marathon Journey Begins 04:41 Choosing the Right Training Program 05:14 The Benefits of the Runner App 07:18 Navigating Marathon Training as Beginners 12:08 Embracing Flexibility in Training 14:59 Cultural Perspectives on Running and Training 18:24 Reflecting on Past Running Experiences 19:58 The Mental Game of Marathon Running 21:38 Overcoming Training Challenges 29:48 The Power of Mindset in Marathon Training 37:38 Embracing Flexibility and Mindfulness in Training 39:02 Concluding Thoughts on Marathon Preparation

The script delves into the complexities of living in a technologically advanced era where instant communication is possible, emphasizing the significance of establishing boundaries to manage the overwhelming connectivity. It discusses the impact of social media and technology on relationships and personal well-being, illustrating how these tools have changed the way we interact, making us more available than ever to a wider network of people and influencing our emotional health. The conversation also touches on the importance of emotional boundaries to prevent taking on too much emotional baggage from online connections and the resultant stress. Practical advice is offered on how to effectively set boundaries for reducing stress and creating more personal space, including starting with a strong 'why' behind setting boundaries, and making gradual changes to form new habits. Additionally, the script explores teaching children about boundaries, illustrating the broader implications of boundary-setting on personal relationships and emotional well-being. The narrative is peppered with personal anecdotes, humor, and realistic perspectives on managing digital connectivity and its effects on daily life. 00:00 Navigating the Digital Age: The Importance of Boundaries 01:07 The Emotional Toll of Social Media 02:20 Setting Boundaries for Stress Reduction 02:43 Practical Tips for Establishing Boundaries 04:10 Small Changes, Big Impact: The Power of Incremental Boundaries 07:06 Empowering Others by Modeling Boundary Setting 07:48 Teaching Kids About Boundaries 08:15 Rethinking Traditional Parenting Advice 12:30 Personal Anecdotes: Navigating Extracurricular Activities 16:53 Concluding Thoughts on Balance and Boundaries

This podcast episode delves into the intricacies of setting boundaries, particularly for parents, through a humorous and self-reflective conversation. The hosts discuss various scenarios, like negotiating bedtime with children, hiding for a moment's peace, and the challenges of mealtime negotiations. They explore the impact of setting personal boundaries and negotiating with oneself on achieving goals, like abstaining from alcohol, and how these practices are common in areas like weight loss. The conversation transitions into the importance of self-care, the struggle with people-pleasing tendencies, and the societal shift from valuing downtime to a constant state of busyness. They reminisce about the simplicity of childhood and the benefits of doing nothing, while acknowledging the challenges modern technology brings to setting boundaries and finding quiet moments. The hosts conclude by advocating for honest communication about personal limits and the liberating act of occasionally canceling plans for personal well-being. 00:00 Boundary Setting Quiz: A Fun Start 00:20 Parenting and the Art of Avoidance 02:35 Mealtime Negotiations and Creative Solutions 04:48 The Struggle with Personal Boundaries and Self-Negotiation 09:40 The Journey to Self-Care and Setting Boundaries 12:24 Navigating Social Obligations and Personal Time 18:31 Embracing the Joy of Doing Nothing 21:51 Reflecting on Modern Life and the Need for Simplicity

In this episode, the speakers explore the importance of setting boundaries for managing time and focus to lead a more meaningful life. They discuss insights gained from the book '4,000 Weeks' about embracing life's limitations and prioritizing what truly matters, rather than striving for unrealistic productivity. The conversation covers the impact of modern conveniences like smartphones on our ability to be present and the consequences of not setting boundaries, such as exhaustion and overstimulation. The speakers also share personal anecdotes and reflections on their own struggles with setting boundaries around technology, work, and social obligations. They emphasize the significance of setting boundaries for oneself and teaching children the value of time and space management. 00:00 Opening Thoughts: The Struggle with Sleep and Expectations 00:27 Reflecting on the Stress Series and Introducing Today's Topic 01:39 The Philosophy of 4,000 Weeks: Embracing Limitations for a Meaningful Life 03:22 The Never-Ending Cycle of Productivity and Its Pitfalls 04:59 The Modern Dilemma: Smartphone Dependency and Its Impact 09:49 Setting Boundaries: From Personal Space to Digital Detox 09:52 The Ripple Effect of Our Actions on Children and the Importance of Boundaries 12:39 Concluding Thoughts: Learning to Say No and Managing Social Expectations

In this episode of 'Two Moms and a Mic,' hosts Vicky and Lauren discuss the often underestimated realities of stress in parenting. They explore the less obvious sources of stress, such as societal expectations, the perpetual demands of parenting, financial worries, and even the impact of what we eat. The podcast aims to shed light on the diverse and sometimes hidden aspects of stress that affect parents, emphasising the importance of awareness, self-care, and finding individual coping mechanisms. Through their personal journeys, they highlight how stress is not limited to high-pressure jobs but is a constant in daily life, especially in the context of motherhood. The hosts share tips on managing stress, including journaling, making time for oneself, and learning about stress's effects on the body. The episode wraps up with personal advice to their past selves about seeking help, the significance of self-care, and the need to understand and mitigate stress for better health and well-being. 00:00 Welcome to Two Moms and a Mic! 00:58 Understanding Stress: The Hidden Factors 06:22 The Many Faces of Stress: From Parenting to Financial Concerns 09:39 Lifestyle and Stress: Nutrition, Exercise, and Self-Care 13:37 Reflecting on Past Experiences and Advice for New Parents 21:49 Closing Thoughts: Stress Awareness and Personal Growth

In this episode of 'Two Moms and a Mic,' Vicky and Lauren discuss the complexities of motherhood, focusing on the challenges and changes that come with parenting. They candidly share their personal experiences with stress, unhealthy coping mechanisms, and the unexpected journey of self-discovery through motherhood. The conversation highlights the impact of social withdrawal, especially during the challenging times following the birth of their children and throughout the COVID-19 pandemic. Despite the struggles, they emphasise the importance of finding positive coping strategies and the unexpected benefits of slowing down life's pace. The episode is a blend of heartfelt discussions, laughter, and insights into navigating the highs and lows of being a parent, aiming to provide listeners with both support and valuable information. 00:00 Welcome to Two Moms and a Mic! 00:58 The Impact of Stress on New Moms 01:31 Discovering Healthy vs. Unhealthy Coping Mechanisms 02:53 The Social Withdrawal Journey 07:25 Navigating Postpartum Life with Guests 09:41 Finding Peace in Slower Living During COVID 11:49 Reflecting on Behavioral Changes and Coping Mechanisms 12:31 Wrapping Up and Looking Forward

In this episode of 'Two Moms and a Mic,' hosts Vicky and Lauren dive into the topic of stress, particularly focusing on its impact on parents physically, emotionally, and mentally. They begin by discussing how stress manifests, starting with physical symptoms before affecting our emotional and mental state. The hosts share personal anecdotes, including how stress affects their personal lives and the physical symptoms they have experienced, such as headaches and muscle tension. They also touch upon the broader implications of stress on health, such as its effects on fertility and weight gain. Additionally, they explore how stress impacts one’s ability to concentrate and make decisions, emphasizing the importance of managing stress for overall wellbeing. The conversation also covers the role of social media in adding stress and the significance of being aware of our environments to mitigate stress. Vicky and Lauren aim to provide listeners with insights and strategies to manage stress, enhancing their ability to be more effective and happier parents. 00:00 Welcome to Two Moms and a Mic! 00:58 Diving Deep into Stress: Physical, Emotional, and Mental Impacts 07:05 The Hidden Stresses of Modern Life 11:02 Choosing Your Battles: Managing News and Social Media 15:05 The Emotional Rollercoaster: Hormones and Stress 23:54 The Mental Maze: Stress and Decision Making 28:33 Behavioral Changes and Concluding Thoughts

Vicky and Lauren, hosts of 'Two Moms and a Mic,' introduce a new format for their weekly podcast by initiating a mini-series focused on the impact of stress on mothers. They aim to explore stress from various perspectives, starting with understanding the basic stress response. The discussion highlights how becoming a mother introduces a new level of relentless stress that significantly affects both mind and body, contrasting with their pre-parenthood experiences. The hosts argue that awareness and a deeper understanding of stress, including its physical, emotional, and mental effects, are crucial for managing it effectively. They share personal anecdotes to illustrate the real-life implications of stress on mothers, from sleep deprivation to autoimmune disorders, and emphasize the importance of breaking the cycle of stress to avoid long-term damage. The episode promises to delve into the physical, emotional, and mental effects of chronic low-grade stress in future segments of the mini-series. 00:00 Welcome to Two Moms and a Mic: Navigating Parenthood Together 01:06 Introducing a New Podcast Format: Deep Dives into Parenting Topics 01:50 The Stress Series: Understanding Stress from a Mother's Perspective 05:56 The Science of Stress: How It Affects Your Body 09:28 The Continuous Cycle of Stress in Parenthood 12:10 Personal Stories of Stress and Its Impact 16:08 The Downward Spiral: Stress Leading to Anxiety and Depression 17:04 Wrapping Up and Looking Ahead

The script features an engaging discussion about how food is aggressively marketed towards children and how this affects their eating habits. The talk delves into the effects of processed and junk food, questioning how food with multiple ingredients can be cheaper than a single apple, and highlights the critical issue of childhood obesity. The discussion also foregrounds the deceptive use of food labels and marketing practices that contribute to unhealthy eating habits. The speakers argue for the need to educate both ourselves and children about nutrition and its impacts on health. Examples are shared on simple, healthy meals, and the importance of movement alongside healthy diet is emphasised. The speakers suggest practical ways to encourage and teach children about healthy eating habits, by giving them exposure to healthier meals and limiting their exposure to aggressive food marketing. 00:00 Introduction and Topic Reveal 00:16 The Impact of Junk Food Marketing 02:21 The Influence of Cartoon Characters on Children's Food Choices 05:03 The Power of Food Labeling and Misconceptions 08:00 The Importance of Cooking from Scratch 11:34 The Alarming Statistics of Childhood Obesity 14:40 The Role of Physical Activity in Children's Health 19:58 The Long-term Effects of Unhealthy Eating Habits 22:08 The Struggle of Feeding Children Healthy Food 22:51 The Consequences of Unhealthy Eating Habits 24:17 The Misconceptions of 'Healthy' Food 24:38 The Impact of Sugar on Energy Levels 26:13 The Importance of Teaching Kids About Nutrition 26:41 The Manipulation of Food Marketing 27:45 The Dangers of Processed Foods 28:22 The Need for Nutrition Education 31:25 The Challenge of Changing Eating Habits 31:55 The Power of Simple, Whole Foods 37:58 The Importance of Family Meal Times 39:05 The Value of Conversations About Nutrition 40:14 Conclusion: The Long-Term Benefits of Healthy Eating

Navigating Confidence and Influences in Motherhood In this illuminating conversation, the speakers share their experiences and offer advice on cultivating confidence in motherhood. They discuss the impact of social media and external influences, warning new mothers against comparison and the pursuit of perfection. The speakers provide insights on managing stress and anxiety, the importance of self-care and maintaining one's individuality as a parent. They champion the idea of acknowledging personal strengths and constructing boundaries to promote a healthier relationship with social media, including unfollowing accounts that breed negativity. Overall, this podcast episode emphasises the need for parents to trust their instincts and not get swayed by myriad parenting tips on social media. 00:00 Introduction and Morning Chit-Chat 00:16 Discussing Confidence in Motherhood 01:25 The Influence of Social Media on Parenting 04:13 The Impact of Social Media on Parenting Decisions 05:26 The Struggles of Parenting and Social Media Pressure 09:13 The Importance of Consistency in Parenting 17:50 The Role of Comparison and Competition in Parenting 22:25 Understanding Individual Growth Through a Popcorn Analogy 22:55 The Importance of Not Comparing Your Child's Progress 23:25 Avoiding the Pressure to Accelerate Your Child's Development 24:19 Leaning Into Your Own Strengths as a Parent 24:30 The Struggles of Sleep Training 25:09 The Unusual CD Technique for Sleep 26:10 Embracing Your Parenting Strengths 27:01 The Reality of Parenting Mistakes and Imperfections 28:24 The Myth of Perfect Parenting 30:32 The Importance of Self-Care in Parenting 36:03 The Challenges of Leaving Your Child with Others 39:28 The Power of Positive Thinking in Parenting 41:04 Wrapping Up: The Realities and Joys of Parenting

The conversation captures the shared experiences (many of them humorous but stressful) of two parents, who discuss surviving long flights with young children. They address a variety of perspectives and strategies, including keeping hands-free, packing strategically, having many snacks on hand, and tips on comfort toys, staying calm in difficult situations, and being slow to judge other parents. They strongly recommend taking essentials such as extra clothes for both child and parent, a stroller that fits in overhead bins, and a zipper bag for disposing of soiled clothes. They also suggest taking short frequent trips rather than long trips until children are older, mostly for the parent's convenience and comfort. 00:02 Introduction and Casual Banter 00:24 New Podcast Game Idea 02:10 Transition to Main Topic: Traveling with Kids 03:05 Challenges of Long Haul Flights with Kids 03:11 Personal Travel Plans and Concerns 03:35 The Joy of Solo Travel 06:01 The Reality of Traveling with Kids 06:27 Flight Booking Tips for Parents 07:10 Unpleasant Experiences on Flights 08:14 Dealing with Difficult Passengers 11:11 Funny and Unfortunate Flight Stories 13:55 The Unfortunate Flight Experience 14:18 The Importance of Packing Extra Clothes 15:16 The Reality of Traveling with Kids 15:59 Tips for Making Travel Easier: Snacks and Toys 16:39 The Debate: To Take Toys or Not 18:39 The Importance of Time Management at the Airport 22:21 The Art of Handling Meltdowns on the Plane 26:18 The Importance of Preparation and Organization 27:19 The Debate: To Drink or Not on the Flight 28:18 Wrapping Up: The Reality of Traveling with Kids

Fast Like a Girl Fast This Way In this episode of 'Two Moms and a Mic', Vicky and Lauren discuss the benefits and common mistakes associated with fasting. The benefits are varied; ranging from weight loss, mental clarity, boosted immunity, gut repair, to slow aging. They mention common mistakes that can occur in fasting: not eating appropriately prior to and following the fast, over-fasting, not considering hormonal cycles (especially for women), and not listening to one's body. They talk about the importance of research when considering a fasting lifestyle and listening to one's body. They further share how fasting can ultimately be a lifestyle change aiding in holistic health improvement along with weight loss. 00:08 Introduction to the Podcast 01:18 The Topic of Fasting: An Overview 04:01 Personal Experiences with Fasting 05:05 The Benefits of Fasting 05:52 Fasting and Parenting 08:44 The Science Behind Fasting 20:14 Common Mistakes in Fasting 29:17 Fasting as a Lifestyle Change 30:17 Conclusion and Final Thoughts

Download Your Free Sleep Guide HERE Sleep Struggles and Solutions: A Candid Conversation with Moms In this podcast episode, hosts Vicky and Lauren share valuable insights regarding sleep management for moms and their babies. They discuss their struggles with sleep deprivation, the lessons learned over time, and practical tips they've found effective. Topics covered range from a brief overview of their individual experiences dealing with sleep issues, to the value of maintaining a routine for both moms and their children, along with the importance of limiting sugar intake and managing stress. The hosts highlight the significance of understanding each child’s unique needs instead of conforming to general advice, and also delve into historical and cultural context regarding sleeping habits. 00:00 Introduction and Personal Struggles with Sleep 01:19 The Importance of Sleep for Parents 02:09 Personal Experiences with Sleep Deprivation 03:48 The Impact of Sleep Deprivation on Parenting 07:09 The Challenges of Sleep Training 13:39 The Effects of Sleep Deprivation on Daily Life 17:54 The Struggles of Sleep Training and Parenting 20:44 The Impact of Sleep Deprivation on Personal Relationships 23:52 Struggles with Baby Sleep Routines 24:11 The Shift in Approach with Second Child 24:42 The Impact of Personality on Sleep Habits 26:38 The Challenges of Co-Sleeping 28:44 The Cultural Differences in Sleep Practices 32:25 The Importance of Routine and Limiting Sugar 40:42 The Role of Stress in Sleep Quality 45:29 Concluding Thoughts and Tips

Ultra Processed People Vicky and Lauren - sharing their experiences and offering insights on how to ensure children are getting enough nutrients, focusing on protein, fiber, and fat. They also discuss how children's eating behaviours can be influenced by what adults eat and suggest making some dietary adjustments based on a child’s behaviour. One point made clear was how it is important to set boundaries around sugar and fried food consumption while still allowing for some flexibility. They share tips on incorporating more fiber into children's diets, introducing them to a variety of foods, the potential impacts of sugar, and how mealtimes should be a cheerful, stress-free experience. The hosts remind listeners that every parent does the best with the information and resources they have, and that small steps towards healthier meals can have significant impacts over time. 00:00 Introduction and Listener's Question 00:39 Understanding Kids' Nutritional Needs 01:09 Our Personal Experiences and Opinions 02:48 The Importance of a Varied Diet 08:14 The Role of Protein, Fat, and Fiber in Kids' Diet 12:10 Practical Tips for Ensuring Kids Get Enough Nutrients 16:25 The Impact of Parents' Eating Habits on Kids 17:13 The Importance of Mealtime Habits and Routines 25:04 Dealing with Fussy Eaters 25:08 The Impact of Taste Buds on Food Preferences 25:38 The Struggles of Parenting a Picky Eater 26:46 Setting Boundaries with Food 26:57 The Importance of Healthy Eating Habits 29:24 The Role of Sugar in Kids' Diets 33:51 The Impact of Ultra-Processed Foods 34:33 Three Foods to Avoid for Kids 38:42 The Importance of Real Food 44:49 The Controversy Around Milk 48:02 Closing Thoughts on Kids' Nutrition

In this episode of the podcast 'Two Moms and a Mic,' Vicky and Lauren discuss their personal experiences and challenges with solo parenting. They emphasise the importance of preparation, routine, and maintaining emotional well-being, sharing helpful tips on how to cope when a partner is away. From managing expectations to meal prepping and recruiting support, they share valuable advice to make the experience less daunting. And they do not neglect the impact of these experiences on mental and physical health. This episode is useful for parents facing a period of solo parenting and anyone looking to understand the challenges this situation can present. 00:00 Introduction and Personal Experiences with Solo Parenting 01:03 The Podcast's Mission and Goals 01:52 Challenges of Solo Parenting 02:51 The Importance of Preparation and Routine 04:36 The Impact of Solo Parenting on Personal Energy and Patience 05:40 The Role of Parenting Skills and Experience 06:49 The Struggles of Morning Routines and Household Chores 09:56 The Impact of Solo Parenting on Sleep and Energy Levels 12:50 The Importance of Prioritizing and Slowing Down 17:04 Learning from Past Solo Parenting Mistakes 20:05 The Struggles of Solo Parenting 20:45 The Importance of Perspective and Acceptance 22:12 Dealing with Expectations and Seeking Support 23:14 Preparation Tips for Solo Parenting 26:05 The Importance of Communication and Preparation 28:41 Stress Management and Self-Care 30:37 Practical Tips and Strategies for Solo Parenting 36:17 The Value of Support and Breaks 37:31 Conclusion and Final Thoughts

Join Hormone Balance Mastery TODAY! Watch the Replay In this episode of Mom 2.0, I recap the live training on hormone balance. Drawing from my personal journey of rediscovering energy and vitality, I reveal the transformative impact of syncing daily activities with your natural hormonal fluctuations. Join me as I discuss the profound influence of this practice on mood stability and overall well-being. Learn how to harness the potential of cycle syncing to unlock a more harmonious and fulfilling life. Tune in for practical insights and actionable tips that can kick-start your journey towards hormonal bliss. Don't miss this enlightening conversation that could revolutionise the way you approach wellness. If you're ready to reclaim control of your life and embrace a newfound sense of balance, this episode is a must-listen! Stay tuned for more empowering discussions on nutrition, stress management, and holistic well-being. Make sure to check out the episode description for resources and links mentioned in the show. Subscribe now and embark on a transformative path to a healthier and more energized you. Join me next week as we explore more strategies and insights on nurturing a balanced and fulfilling lifestyle. Together, we can empower ourselves to become the best versions of who we truly are.

Sign up for a FREE video training on mastering sleep. HERE Join the waitlist for the next round of Food In, Health Out In this episode of Mom 2.0, we delve deep into the often overlooked topic of hormonal changes during various stages of motherhood. Learn about the profound impact of hormones on our physical and emotional well-being, from pregnancy to perimenopause. Discover why it's crucial to break the stigma around discussing hormonal fluctuations, just like we talk about our emotions. Explore the rollercoaster of emotions and physical changes that occur during pregnancy, including mood swings, weight gain, and the need for self-care. Learn why postpartum is a critical time for prioritizing rest, recovery, and nourishment, and how it affects both mothers and babies. Gain insights into the lesser-known phase of perimenopause, starting as early as the mid-30s, and the array of symptoms it brings, from weight gain to memory issues. Understand how hormonal fluctuations during perimenopause can impact mental health, including anxiety and depression. Get practical tips on managing hormones through nutrition, exercise, and self-care strategies that empower mothers to take control of their well-being.

In this episode you'll discover: - Why it's unnatural to bounce back to your pre-baby body too soon - How poor body image is part of a greater feeling of not being enough - Reasons to stop comparing yourself to what you see on social media Resources: https://marisapeer.com/ https://www.cynthiagarcia.com/ https://www.melrobbins.com/ https://www.instagram.com/lisabilyeu/ https://www.vickyhaapala.com Trandsetter: Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/mood-maze/trendsetter License code: NOXIPGVYXQKFASEO

In this episode, you'll discover: - Why Preschools and other forms of child care should be viewed differently - How to relieve some of the guilt you feel about sharing the responsibility of parenting - 3 Strategies to help you with challenging school drop off Go to https://guide.vickyhaapala.com/sleep/ to download you free sleep guide and to start receiving my weekly newsletter. www.vickyhaapala.com Trandsetter: Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/mood-maze/trendsetter License code: NOXIPGVYXQKFASEO