A U.S. Air Force veteran, Dr. Jannell MacAulay has managed human performance under high-stress situations for over two decades. As a military leader and combat pilot, she experienced the same stress, frustration, and fears that leaders and teams in corporate America face daily in their personal and professional lives. Her own personal journey led to earning her Ph.D. with work in the field of strategic health and human performance. With her innovative leadership style, she was the first leader to introduce mindfulness as a proactive performance strategy within the US military.

She continues to consult within the DoD, DoJ, and corporate America delivering keynotes, training, and a high-performance mindset training program that she developed with Pete Carroll of the Seattle Seahawks and Dr. Michael Gervais, a high-performance sports psychologist.

JANNELL'S USEFUL TIPS

The Military is a high strain occupation with a focus on being a servant leader. Often in environments that are demanding, we tend to define servant leadership as putting everyone before ourselves. However, Dr. MacAulay's research on high achieving/performing leaders and athletes has proven that there is a necessary place for self-care in successful servant leadership. In the end, you must "fill your cup" to have anything to give.

To be a high performing leader and mom you work hard. But to continually work hard at a high pace, you must be properly "trained" to do so. Dr MacAuly's research has concluded there are 3 things you have control over in training: you body, craft and mind. Your mind is the most difficult to conquer, but with practice can help you focus on each task at hand and not be distracted.

When you identify that you are having a stress response and about to make an emotional decision or action, "Go to the cloud". This was a commonly used phrase Lt Col MacAulay used to lay the foundation of mindset practice in the workplace. It was a trigger to say when she identified her or one of her coworkers was experiencing a stress response to a current event. Instead of making an emotional response, it cues them to take a step back and reengage. 
 

Being a military woman, dual spouse, mom, etc can bring many obstacles in a military career. When making a decision on any aspect (such as when to start a family) Jannell mentors individuals to ask themselves the following 3 questions. As life progresses, constantly reengage with these questions as they may change over time. 
1. What do I value?
2. What gives me purpose?
3. How do I define success?

CONNECT WITH JANNELL

EMAIL: contact@jannellmacaulay.com

PHONE: (707) 806-0080

WEBSITE: https://jannellmacaulay.com/ 

FB: @DrJannellMacAulay

IG: @MacAulayjc

TWITTER: @JannellMacAulay

Full Episode Notes are located at: www.themilitaryworkingmom.com/episode053 

1. Spread the word!   Breastmilk transportation will not only help give babies the best for of nutrition.  But it will also help with the service woman's QoL and perhaps even increase retention rates!
2. Take this survey!   We have created this unofficial survey to gather more data that cannot be captured by military systems.  please help and send it to any service woman who has had a child while on orders. Click HERE to take the 2 minutes survey

Full Episode Notes are located at: www.themilitaryworkingmom.com/episode052

MILITARY WOMEN EXCLUSIVE DISCOUNT:

We may still be working the Joint Travel Regulation (JTR) change to include official reimbursement for breastmilk transportation, BUT in the mean time we have secured an EXLUSIVE discount through the #1 breastmilk transportation company, Milk Stork, who has graciously offered all DoD women FREE shipping on their order as well as a round-down to the nearest $5!. They offer a patented cooling technology that keeps your milk at temp for 72 hours once the bag is activated to ensure your milk does not spoil. They also offer BOTH shipping boxes and carry on bags in case you wish to travel with your breastmilk rather than ship it! 

MEET MARIA

Maria heals trauma by breaking its cycles. Through parent coaching, she empowers parents, caregivers, and educators to curb a child's challenging behavior and deeply connect while tending to their own needs through self-care. 
Maria considers herself a veteran of trauma as she and her family immigrated to the US from Moscow Russia because of religious persecution.   At 8 years old, she could not comprehend what was going on so it was a difficult transition due to a language barrier, living in close quarters with her family and grandparents, and rough family relations.  She says during that time, the family was in "survival mode" and didn’t take time to process feelings.  
Today she takes her knowledge and experience to help serve people through hard times and adopt necessary skills to overcome traumatic situations.

CONTACT MARIA

Website: http://www.RestorativeParentCoaching.com

LinkedIn: https://www.linkedin.com/in/maria-natapov/

Facebook: https://www.facebook.com/maria.natapov

Twitter: @MariaNatapov
 

MEET AMY

Amy Slater is a mom of two sets of twins, a personal trainer for over 20 years, a Fellow of Applied Functional Science, a practitioner of Functional Diagnostic Nutrition, and a passionate health coach for moms. Amy is the creator of the Resilient Mama Method that helps Moms end dieting and get strong so they can feel confident in their body. 

Her focus is on moms who have school-age children and are just struggling to feel like their “whole self”. Moms need support to get to the root cause of their symptoms, not another band-aid, and Amy’s Resilient Mama Method gets to the root cause and builds moms up. Using, food, personalized supplementation and movement, moms achieve a new level of resilience!

Amy lives in North Carolina with her husband, her two boys and two girls, and golden lab, Judge. 

Elisabeth is a motherhood and lifestyle blogger on Instagram and can be found @ElisabethBerwick sharing stories and experiences of what it’s like to be an active duty mother in the Air Force.

LEARN MORE WITH ASHLEY

Ashley's Online Course (with SOPs): Freedom Moms

FB: @TheFreedomMoms

You are your own advocate to get the care you need. Your PCM doesn't always know exactly what you need unless you speak their language, so here are a few tips to move the process along or skip it entirely! 

1. When you go to your PCM for something, write down the top 3 things you want to achieve from the appointment. You are in control of the outcome.

2. Research the medical term of what you think is going on. If you speak their language, they won't have to guess what is going on. 

3. If you believe you need to see a specialist, you don't necessarily have to see a PCM. Contact the specialist you want (make sure they take TriCare) and have their staff get the referral from your PCM. Its their job!

~Set all bills to auto pay
~Put both parents names on all bills, car titles, bank accounts, etc. 
~~Or visit the legal office for specific power of attourneys (POAs) for vehicles, homes, bank accounts, children, etc)
~Plan ahead for when family or friends will come out and visit to help with the kids.

While you are gone:

~Best voice/video exchange app to keep in touch with your children/family: Marco Polo App for iOS or Android
~Finding the right time to call to not disrups a routine

Reintegration

~Utilize couple's retreats when offered by your unit, MWR, or chapel
~Military ONE Source offers 12 free counseling sessions.
~For in-person counseling sessions, utilize Military Family Life Counselors on the installation.

THE RISK

Whenever you get prescribed medication from mental health there may be a fleeting thought in your mind on how it will not only affect you be also your career. As of 2019, any anti-depressant medication had a 90 day stability requirement. This means you may be DQ'd, grounded, etc for 90 days while your PCM analyzes the effects the new medication has on your body. Once they find the right medication and dose for you, you return back to duty unless other underlying conditions are assessed. Dr. Norris mentioned that most depression helps the member and they return to work; however there are two, bi-polar and schizophrenia, that are automatically submitted on behalf of the member for a medical-board review.

What does this mean? This means the medication prescribed will most likely not affect your career in the military long term. If you hear of members being separated or retrained because of seeking help for depression, it is normally a combination of the doctor and Commander's thoughts on the matter for how the member can continue to conduct their job. 

Dr. Norris, briefly mentions that if you want to seek help, off base providers are an option. But the underlying message is to seek help!

Click HERE to Enroll in Dr Fisher's C-Section Recovery Program

I’m Amanda Fisher, Doctor of Physical Therapy at Empower Your Pelvis.
Most days you can find me in the morning at the gym with a water in one hand and coffee in the other, followed by taking my boys to school and then at the clinic with my favorite, pelvic patients. I am wife to my hunky, husband Brett, and a mother to my wild-n-crazy three boys (yes, my hands are full!). I am mostly known for my passion for pelvic floor dysfunction and teaching women how to find vaginal healthy products at Target (yes, I have a video on YouTube on this). People often refer to me as “The Crazy Pelvic Lady”, “Personal Trainer for Vagina” or “The Vagina Whisperer”.
I love serving the world by helping women realize there is hope with pelvic floor issues like peeing your pants, pelvic organ prolapse, pelvic pain and pain with intercourse.

I work with people who are having pelvic floor dysfunction symptoms: leaking urine/feces, pelvic organ prolapse, low back pain, hip pain, pelvic pain, lower abdominal pain, pelvic pain with intercourse/speculum exam or inserting a tampon.

I am a true believer that life happens for us, not to us. In 2008, I started leaking urine while training for half marathons. Then in 2009 I developed pelvic pain which led me down this wonderful path of pelvic health. I have been scared and ashamed of my symptoms and learned how to overcome them. Then in 2013, 2015 and 2017, after the births of each of my children (all c-sections), I had pelvic organ prolapse. I began feeling pressure in my vaginal canal with prolonged standing or right before I had a bowel movement. I worked really hard to improve my pelvic floor muscle strength and coordination to continue to work out and stay healthy for myself and my family. After many different paths of pelvic floor dysfunction, I feel I can relate to women and love being their accountability partner.

CONNECT WITH DR. FISHER

• IG: @EMPOWER.YOUR.PELVIS
• FB: @EMPOWERYOURPELVIS
• WEBSITE: https://www.empoweryourpelvis.com
• EMAIL: amanda@empoweryourpelvis.com

Check us out!  The Military Working Mom podcast is ranked #2 on the Top 20 Podcasts for Military Wives to follow by FeedSpot!

As a first time mom you may feel like you have a plan going into your labor and delivery. I hate to burst your bubble, but every birthing experience is different and unique, and unfortunately there is no magic ball for you to look into so you can prepare for what you are about to experience. However, there are birth courses you can take both online and in-person to at least make you aware of what may happen in different circumstances as well as different methods to birth your baby. 
Cassie's birth story takes place in a Military Hospital (MTF) where the choices she had in front of her to birth her child were not only no where in her original plans, but were no where in her knowledge of what could happen during birth. 

CASSIE'S TAKE AWAYS

• A Birth Plan is just that..it is only a plan, but be prepared to be flexible and OK with the result.
• During pregnancy, educate yourself of all different types of assisted birth methods and surgical options. You don't want to make a measured decision when you are hours into labor.
• Learn different positions you can be in to give birth. laying on your back is not the most ideal position.
• Don't be afraid to read up on perineal tears and understand the different levels (1 thru 4).
• Talk to other moms about your experience after you have a baby. I swear you are not the only one going through embarrassing postpartum recovery, you'll feel better hearing other women tell you they experienced the same things.
• Incontinence is a real thing immediately after having a baby. Oh BTW, you can have urinary and bowel incontinence. (Read below...there is help)
• Request a referral for a Pelvic Floor Physical Therapist immediately after pregnancy. Pain and peeing when you ump or laugh may be common but it is not normal. If you don't have a Pelvic Floor PT near you or you want extra help, check out the Devoted Mama's online Postpartum Repair course.
• Be ready for day 10-14...and prepare your partner for an emotional roller coaster. Around day 10-14 after birth your body's hormones will begin to decrease rapidly. The change in your body makes for erroneous tears and you may not understand why you are crying.
• your body is going to change as you age...your body is going to change as you have kids...and that's ok. Don't feel guilty that your body wont go back (belly skin, stretch marks). Love your new body, it went through a lot to give you a wonderful gift.

VIEW THE FULL EPISODE NOTES: www.themilitaryworkingmom.com/episode037

No matter what region you fall in, Tricare Covers essentially the same items across the board with a slight few differences if you are overseas or on TriCare Select or Reserve.

1. ALL TriCare regions and types cover one breast pump kit per birth event. The easiest way to get a pump without paying is to send your prescription to a breast pump supply company such as The Breastfeeding Shop.
2. Pump accessories that come with the pump are a set of flanges, tubing, valves and membranes, and collection bottles.
   • Tubing and tubing adapters: 1 set per birth event.
   • Locking rings: 2 every 12 months
   • Bottles: 2 replacement bottles and caps/locking rings every 12 months following the birth event
   • Bottle caps: 2 every 12 months after the birth event
   • Valves/membranes: 12 for each 12 months following the birth event
   • Nipple shields/splash protectors: 2 sets (2 shields/set) per birth event when a physician prescribes
     If something happens and you need a different size flange or something breaks, just get a prescription from your physician and the part will be covered.
3. 90 Milk Storage Bags per month following the birth event and supplied up to 36 months after are covered with no prescription. If you overproduce and require more than 90 bags, you can get a prescription from your physician and submit to your breast pump supplier.
4. With a prescription, a Maternity Belt/Wrap and/or Compression Socks are covered under Tricare. However, they are very particular about the prescription for these items. The Breastfeeding Shop makes it easy by supplying an approved prescription form/example on the website.
    

Don't believe us? Check TriCare Online.

ABOUT DR. TIJANA

I am a prenatal, pediatric, and family chiropractor, a birth and postpartum doula, a childbirth educator, Reiki practitioner, and safer beauty advocate whose passion is to work with families throughout preconception, pregnancy, childhood, and adulthood.  I  finished my undergraduate studies at the University of Georgia in Athens and post-graduate studies at Life University in Marietta, GA. I was introduced to chiropractic as a patient with my whole family. Seeing how chiropractic can affect one's life naturally and embracing the body’s profound intrinsic ability toward healing and vitality, I chose chiropractic in order to serve others out of sense of love, purpose and abundance.

Check out all exclusive courses HERE!

I am a wife, mom, Naval Officer, online party planner and friend for life maker!  I help those that are confident in their hosting skills and those that aren't create beautiful parties without wasting a ton of time, money or stress through my blog The Daily Hostess.  You can also hear me interview industry experts and other military families about building community and connection through hosting on my podcast, Conversations with the Hostess.  And if you get completely overwhelmed and stressed out when it comes to hosting in your home, let me help you with custom digital party plans.  I do all the planning work for you, you just follow the checklist to a fun, stress free party where you actually get to enjoy the guests. 

Check out this handy step by step guide for figuring out your party theme.  It's great if you don't know where to start when hosting a party. 

FIND AMY ONLINE

BLOG: The Daily Hostess

APPLE PODCAST: Conversations with the Hostess

SHOP PARTY PLANS: The Daily Hostess Shop

IG: @TheDailyHostess

FB: @TheDailyHostess

I was just a normal military spouse and Mom that knew there had to be more to life than commuting, chores, errands and being a spouse.
I started working as a virtual assistant and mentoring my fellow milspos on base when my husband was active duty a few years ago. I received such great feedback from what I had taught the ladies, I was encouraged to formally develop a program to help other spouses discover they had the abilities to be more than an "accompanied spouse" while making money and still being able to stay home with their kids. 
I’ve been working online for 7 years now and have helped hundreds of other women do the same, earning real money by the hour or project as virtual assistants while traveling the world with my veteran husband and son.
We moved to Bali for the last 3 years to heal after he got out and are just now moving back to the US, we decided to land in Asheville, North Carolina.

Try our FREE online class

ENROLL IN 90 DAY VA

Click to Enroll >>

Enroll today to learn how to be a successful Virtual Assistant. Once enrolled you have access to life to all updated training, templates, etc to be competitive in for any work a corporation or business owner needs. Additionally you have access to Esther's exclusive job board for her students!

CLICK TO ENROLL>>

Connect with Esther

FB: @Esther M Inman

IG: @Esther_Inman

PODCAST: Help Me Work Online, Esther

MEET CHRISTINA

Hi friend! My name is Christina Mattison, and I am a prior Air Force Civil Engineer and dual military spouse turned mom, wife, and founder of Rolling Oaks Yoga. I discovered yoga back in 2015 while I was on a deployment overseas. It was the one hour I desperately looked forward to each week as a break from a very stressful job. When I returned home from deployment, I immediately signed up for the first Yoga Teacher Training I could find, with zero intention to teach. 

I have struggled with anxiety, chronic stress, and negative self-talk, things I know you may fight with daily. My yoga programs and classes are crafted intentionally to integrate yoga asana, breathing, and meditation that will leave you feeling relaxed and restored. 

My faith and my family are the two most important things to me. I married a wonderful man, Josh, in 2011. We have a little girl, and she is one heck of a little firecracker. They inspire me every day to be the best version of myself, something that I work on every day. Spoiler alert - I'm a better version of myself when I do yoga

JOIN CHRISTINA ON HER APP!

Find the "Playbook" App in Apple or Android stores.
Then search for Christina Mattison. The follow the overview of the app below!

FOLLOW CHRISTINA ONLINE

FB: Strong & Resilient Women - Yoga for military women

YouTube Channel: Christina Mattison

Website: Rolling Oaks Yoga

Join the Yoga Strong Program: Click Here>>

IG: The Military Yogi

Jacque Vasta is an active duty Air Force Major, a Force Support Officer by trade, dual military spouse (Rob), and proud mom of two, Charlotte (4) and Bobby (2). Her Air Force journey started at the Air Force Academy in 2006, and has taken her to New Mexico, Afghanistan, Colorado, Ohio and she currently resides in San Antonio, TX. Over the last year, Jacque used her unique experience as a service member and a mom to help identify a specific need of the military family – short term childcare. This led her to create an innovative program called Kinderspot - a mobile application that helps parents of children enrolled in the military Child Development Centers (CDC) sublease their child’s spot to eligible families with short-term childcare needs.

KINDERSPOT Q&A

Q: What is the purpose of KinderSpot?
A: KinderSpot will be a centrally managed app to help DoD members find short term childcare solutions. This can be either subletting your childcare spot while you are away, or finding a spot at a location you will be. 

Q: What is the cost?
A: The best part about KinderSpot is that the member who leases their spot will not have to pay for the time the spot is sublet, and the member who sublet the spot will pay the CDC cost according the standardized military child care cost chart based on total family income. 

Q: When will the KinderSpot app be live?
A: Feb 2021 the beta app will launch to 3 large Air Force Bases to include JBSA, San Antonio, TX. 

Q: When will the app be available for all installations & service branches. 
A: The Air Force innovation programs have funded the app, thus Air Force bases will begin first. The goal is the spread to all installations/branches but first we must prove there is a demand. Like the KinderSpot Facebook Page for us to show that there is a demand for this program in all military families.

CONTACT JACQUE

Have a question that was not answered here? 
Ask Jacque by messaging her on FB through KinderSpot Facebook Page or email her at jacque.vasta@gmail.com

Vote for her to win the Ms. Health and Fitness competition and receive $20K by clicking below

VOTE FOR JEN TO WIN 
Ms Health & Fitness

MEET JEN

For those of you who don't know me, my name is Jen, hi! 
I am a Certified Personal Trainer, Women's Health Specialist, and Certified Nutrition Coach and am lucky enough to run my own small business helping empower women in the abilities of their own bodies. 

I am currently in a competition called Ms Health & Fitness, and would love and appreciate any support I can rally up from all of you fellow military women and spouses! Why is your support important? The winner of this competition wins $20k, which would be incredibly beneficial for my husband and I continuing to grow our family. That precious boy you see in the photo above with me was brought into our lives via embryo adoption. To sum up what embryo adoption is if you haven't heard of it: we legally adopted embryos from another couple, completed a frozen embryo transfer to me, I got pregnant, and now we have Colton! He is our ray of sunshine and hope after our journey going through infertility. While not as expensive as traditional adoption, embryo adoption and the medical expenses involved in frozen embryo transfers can rack up quick. 

As we prepare and plan for our next adoption, I wanted to see if I could do something big to help us out. So I took a leap and signed up to compete in this contest. You can click the link in the episode notes and submit a "free vote" every single day for me if you feel so inclined. You can also purchase "Warrior Votes" where each $1 donated equals 1 vote for me. All proceeds for Warrior Votes are donated to the Homes for Wounded Warriors Foundation

If you've read all of this, thank you for your time! And if you take the time to help support me at the link below, thank you so much in advance!!

WHAT IS EMBRYO ADOPTION?

Embryo adoption is when a couple chooses to give their embryo a chance for life by providing another couple who may be incapable of conceiving naturally a chance to become parents. The form of adoption allows the woman receiving the embryos an opportunity to experience pregnancy and the birth of a child.

WHAT IS THE PROCESS FOR EMBRYO ADOPTION?

• Find an embryo adoption agency
• Interview with the selected agency
• Submit your application package
• Receive a background check
• Conduct a home study
• Choose your donor

The average cost of embryo adoption and medical implantation is $20,000.

CONTACT JEN

FITNESS WEBSITE: https://jlowellfit.com/

IG: @_jensjourneys_

FB: @Jen Lowell

The Air Force somehow managed to recruit Jen from Capitol Hill, where she served as a House of Representatives congressional legislative staff member for two Members of Congress during a 7-year career. In 2000, she joined the Air Force for the opportunity to serve and lead. In the past 20 years, Jen has held positions at the tactical, operational, and strategic levels and served as the Commander of the Air Force’s largest airborne ISR squadron. She is currently assigned to the Joint Staff where she serves as a Special Projects Officer.

Jen is a graduate of the Air Force School of Advanced Air and Space Studies and working on her PhD through Air University. She is also a graduate of the United States Air Force Weapons School’s Intelligence Weapons Instructor Course—where the service builds its tactical experts and instructors. Jen’s tactical and operational level experience includes two volunteer assignments to Korea and 3 deployments to the USCENTCOM AOR. Her strategic-level experience goes beyond her time on the Joint Staff. She served two CSAF’s in a close advisory capacity through the CSAF’s Strategic Studies Group and contributed substantially to benchmark international programs, airpower development, and capstone strategy development.

Jen is currently writing a book on leadership and wellness. She also volunteers her time as a member of the Air Force Barrier Analysis Working Group Women’s Initiative Team where she advocates for removing barriers that impede the retention and advancement of women in the military.

Jen's Parting Thoughts

1. Decide to put your oxygen mask on first! It may be a bit cliché these days to say this, but it’s a must do. I learned this the hard way. Find the time to take care of you…and you’ll have greater ability to take care of others!

2. Create a wellness plan. Maybe it’s 10 mins a day hiding in your closet to meditate while the kids play, maybe it’s finding a professional to talk to, maybe you develop a fitness routine…whatever it is, just do something for you.

3. As you do #1 and #2…Spend time getting to know yourself…who you really are, what makes you tick…personally and professionally. Rumble with your own vulnerability. And if you are truly doing the work, you will uncover things that suck…and that’s the messy part. But that’s okay. It’s not easy work, but focusing on yourself and adhering to your wellness plan can help you work through it.

4. Be yourself and don’t try to be anyone else. Be okay--more than okay--with who you are. The world needs you.

Recommended Readings

Books that inspired Jen as a as she worked through burn-out (more books and podcast links on her blog site)

**Dare to Lead, by Dr. Brene Brown

**Well-Being Ultimatum, by Dr. Suzie Carmack https://www.drsuziecarmack.com

Contact Jen

Jen's Blog: www.jensaraceno.com

· Email: info@jensaraceno.com

· LinkedIn: www.linkedin.com/in/jensaraceno1

Twitter: @jensaraceno

As a female service member leaving for a deployment, I found a shortage of books geared toward mothers leaving their children behind and trying to help them understand the importance of what their moms were going to be doing...This is a book dedicated to military mom's and their children. Enjoy!

>> ORDER BOOK NOW 

Join the FB group 
"My Mom Wears Combat Boots"

This group is dedicated to mothers that have served or are currently serving in the armed forces for the purpose of giving support, advice and sharing valuable information. Being a mother is hard enough, but balancing the responsibilities of motherhood with those of being a Service Member can be a bit overwhelming. This group is not limited to just mother's however, it is intended to create a means by which we can support one another.

Sound familiar? You may have wondered or asked yourself these same questions as many moms have before you.  Listen to military school psychologist, AnneMarie Bagnall, on tips to identify if your child may have a leaning disability and what to do and where to go to get your child help in school.  She discussed programs such as Exceptional Family Member Program (EFMP), Individual Development Plans (IDP), and 504s that are all recognized by the military system and are federally bond to assist your child at your current location and future locations. 

MENTAL AND BEHAVIORAL HEALTHCARE for all in our Armed Forces is a GOOD, IMPORTANT, and ESSENTIAL thing that SHOULD BE ENCOURAGED.

For my sisters and brothers-in-arms of the United States Armed Forces, this is for you… for all of us! The beauty of being at the pinnacle of one's military career and in its twilight years is that you just may find you have more courage and confidence to speak up about things that you should have always been able to speak up about when you felt fairly certain that you would be criticized or scorned.

I am Shawn Walrath. I am an Air Force O-6/colonel. These are matters of public record. And I’m asking for a few minutes of your time.

We SHOULD NOT have NEGATIVE STIGMAS associated with MENTAL and BEHAVIORAL HEALTHCARE! Someone (me) seeking Mental or Behavioral healthcare should be viewed no differently than someone seeking everyday Primary Medical or Dental healthcare. It’s about taking care of oneself and each other! 

So, here's that next big step in my career...I choose to be an even stronger advocate for Mental and Behavioral healthcare. I choose to not only lead, encourage, and support others but to LEAD BY MY OWN EXAMPLE! So here it is...

I am a MENTAL HEALTH PATIENT. I am a BEHAVIORAL HEALTH PATIENT. I am a survivor and I am receiving therapy for diagnosed Anxiety Disorder. The specifics are for me and my provider(s). I am also a survivor and I am receiving therapy for diagnosed Post Traumatic Stress Disorder. Again, the specifics are for me and my provider(s). I share this NOT for sympathy. Because, I'm all good. My therapy over the past 14 months has helped me a great deal in learning how to change how I think about and how I respond to these challenges. Rather, I share this to REASSURE my fellow service members--my fellow joint warriors--that you too CAN and SHOULD be comfortable in seeking Mental or Behavioral healthcare. I DIDN'T LOSE MY SECURITY CLEARANCE. I WASN'T REMOVED FROM MY JOB OR MY POSITION OF TRUST. I WAS STILL A VERY SUCCESSFUL SQUADRON COMMANDER WHILE SUFFERING MOSTLY ALONE. I'M STILL WORLDWIDE DEPLOYABLE. AND... I'M STILL A STRONG HUSBAND, FATHER, FRIEND, AIRMAN, LEADER, OFFICER, INTELLIGENCE PROFESSIONAL, AND JOINT WARRIOR. AND MOST IMPORTANTLY...THERE IS NOTHING, AND I MEAN NOTHING, TO BE ASHAMED ABOUT!

If you need support, encouragement, or assistance, CALL ON ME. I'M HERE. I will NEVER leave a SISTER or BROTHER-IN-ARMS alone. We're in this TOGETHER, through it all.

SHARE YOUR STORY

I am writing an article on this topic that I started over a year ago. And it will hopefully be published this summer. Please feel welcomed and encouraged to share this blog and podcast on your own social media platform.

Again if you need help and you are unsure of where to start or how to start, call on me. I’m here... for you!

--Sincerely and faithfully yours,SHAWN P. WALRATH, Colonel, USAF (14N / O-6 / Joint Staff J261)

CONTACT SHAWN

Personal Email: shawn.walrath@gmail.com

Work Email: shawn.p.walrath.mil@mail.mil

DISCLAIMER: The views expressed in this blog are those of the author, Shawn Walrath, and not those of the Department of Defense or the Department of the Air Force or any branch of the United States Armed Forces. 


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MEET LINDSEY

Lindsey is a former Air Force flight nurse turned mompreneur. After making the tough decision to separate from the Air Force, she turned her passion for the military into a successful business selling personalized leggings, shorts, and hats that feature military and civilian aircraft at Planeswag.com.  Her advice to moms looking to separate from the military and start their own business...start while you're in the military and start networking with people who are a few steps ahead of you! Instagram is a great place to start. 

WHERE TO START?

If you have ever had an idea of some kind of business you wanted to start on your own, you just need to put the idea out there and see what kind of responses you get! Lindsey used the power of word or mouth within her already existing military friend network to see if there would be a market for plane apparel, and who knew....there was and a large demand for CUTE clothes! Here is what Lindsey recommends
 

1. Pick the brains of small business owners that are doing something similar to what you want to start. See how they operate and ask about their lessons learned
2. Put your idea out to the world to see if there is a demand for the product or service. You can even take pre-orders.
3. Buy your domain name (website name) so you can claim your name and make sure no one else has it. If someone has it, it may be harder for you to pop up in google searches.
4. If you have a product or service that needs money transactions online, Lindsey uses and recommends "Shopify" for their secure payment transaction system.
5. Use the power of social media and influencers to market your product. You DO NOT need to spend hundreds of dollars in marketing. She learned Instagram gave her more bang for her buck compared to Facebook.
6. Budget for any external operations you may need. Example, manufacturer, designer, virtual assistant, equipment, etc.
7. Don't give up! If you want to start a business you will have ups and down but know you can control your schedule and the amount of work you put into the business. You will have good and not so good months, but as long as you don't give up, it will get better.

CHECK OUT PLANE SWAG

Can't find your plane or a design you want? Contact Lindsey via FB or IG and request a design for you!

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CONTACT LINDSEY

Website: https://planeswag.com/

Email: lindsey@planeswag.com

FB: @PlaneSwag

IG: @PlaneSwag

ABOUT PUMP HERO

PumpHero is a virtual community via an app that supports your right to breastfeed and pump by connecting you to safe, clean and comfortable locations or PumpSites around the nation, saving you time and eliminating pumping in undesirable locations. PumpHero empowers you with the choice of where and for how long your breastfeeding journey lasts.

MEET INGE PLAUTZ

Inge serves as Senior Vice President and Executive Business Development Officer for Old National Bank (ONB) Wisconsin. In her role, she represents all major business lines and advises clients on strategic business matters. 

Prior to joining ONB in 2018, Inge spent more than 13 years within finance, accounting and commercial insurance. Inge's expertise includes Global Trade, Leveraged Finance, Bond Financing, Structured Finance, Capital Markets and traditional Commercial and Industrial banking. She also has deep industry knowledge in Health Care and Employee Benefits.

A graduate of the University of Wisconsin, Madison, Inge holds an Executive Masters of Business Administration and a Bachelors Degree with triple majors in Finance, International Business and French. 

As a South African born, USA Citizen, Inge speaks four languages including Afrikaans, French and Zulu, and is the proud wife of a Navy veteran and mother to a daughter. 

Inge is an avid community supporter with extensive Board and volunteer service with a particular focus on the empowerment of young women and STEAM/STEM. She is also the CEO and Co-founder of PumpHero, LLC, which is a mobile app that connects on-the-go nursing mothers with safe, clean and convenient locations to pump. She is a certified PADI Rescue Diver and holds a State of Wisconsin Accident, Health & Life License.

DOWNLOAD THE APP

The Pump Hero app is available in both Apple and Android devices.

CONNECT WITH PUMP HERO

WEBSITE: https://www.pumphero.net/

EMAIL: hello@pumphero.net

FB: @PumpHeroBecauseYouMatter

IG: @PumpHero_

www.themilitaryworkingmom.com/episode022

Welcome the Chief Movement Maker of Embark Million Dollar Authority, Tom Matzen!

Authority entrepreneurs hire Tom to build seven and eight figure enterprises by helping them package their wisdom and knowledge into High Ticket Programs that guarantee results for their Clients.

Tom has started some 87 businesses of his own, seven to seven figures and beyond. More importantly, his personal coaching clients have generated more than one hundred million in sales in dozens of industries. 

An international best-seller with two books, Tom has shared his message to more than 100,000 entrepreneurs on four continents, and in hundreds of TV, Radio, print and podcast interviews.  He has been interviewed in Success Mag, Inc Mag, Entrepreneur, USA Today, Wall Street Journal, and literally 100’s of radio & TV Stations across North America, sharing the secrets of business success, learned from his business ventures and from his personal interviews with some 204 business leaders.

He now leads an emerging global enterprise with a mission to empower 10,000 Authority Entrepreneurs to build global movements and 7 & 8 figures businesses over the next five years. 

What is Whole30?

Whole30 is a 30 day nutrition reset in order to have your body eliminate high allergenic food groups from your diet, then after 30 days reintegrate one food group at a time to see who your body reacts to them. Now, by react I don't necessarily mean allergic, but more to answer the question of how your body processes them and how you feel.

Are you bloated or gassy when you have dairy?

Do your joints swell when you have grains?

Are you low on energy when you have foods high in sugars?

A Whole30 can answer all these questions and more for you. So what are you waiting for? Try it out! 
It's not a permanent change, anyone can do anything for 30 days. This is to cleanse your body and find out what your body needs and does not need to be the best version of you!

BUT, since this is our reality, I have invited Ryann Kipping, The Prenatal Nutritionist, to show us that it is possible to "have it all". We can eat to sustain breast milk supply while not having to stress about gaining too much weight during and after pregnancy. 

In this episode you will learn about the power of food to support baby during pregnancy and after birth, about supplements (prenatal vitamins, protein powers, pre-workout, etc), and which food groups we should focus on. I highly suggest you follow Ryann on FB or IG to see more info on these topics as she is always posting about which specific foods, supplements, hers, etc can help or hurt preconception, pregnancy, and postpartum women. You can also join her program to get access to The Prenatal Nutrition Library where her team answers all your questions to which foods and brands are good for you during each of these phases to help take the guess work (not to mention time) out of your already busy lives.

MEET THE PRENATAL NUTRITIONIST

Ryann, better known as "The Prenatal Nutritionist" is a clinically trained Registered Dietitian Nutritionist, Certified Lactation Educator, and Author of The Feel-Good Pregnancy Cookbook. She is the founder of The Prenatal Nutritionist, a virtual nutrition private practice, which focuses on preparing women for pregnancy and conquering nutrition during and after pregnancy. She helps women feel confident in their ability to properly nourish a growing baby through a real food approach. Aside from one on one nutrition counseling, Ryann is a nutrition writer and content creator on her popular Instagram account @prenatalnutritionist.

CONNECT WITH RYANN

IG @prenatalnutritionist 

Facebook: @prenatalnutritionist

Join The Prenatal Nutrition Library

Free pregnancy grocery guide 

Web: theprenatalnutritionist.com

Email: ryann@theprenatalnutritionist.com
 

Are you pregnant and worry about gaining “too much” weight and not being able to get it off fast enough after your little one is born?

Have you had kiddos and just never found your old gym habits to meet your health and fitness expectations?
I mean, mom pooch is real! but it does not have to be permanent.

If this sounds familiar, don’t worry, you are among the majority of women who have these fears and experiences. Fortunately for you, you are listening to this awesome podcast episode!

Michelle will blow your mind on how you can literally burn calories while eating… Hello wine my old friend, come to mama!

Free Resources

Postpartum 2-Week Challenge:  https://www.postpartumworkoutplan.com/postpartum-optin

Post-Birth Workout:   https://www.postpartumworkoutplan.com/postpartum-optin

30-Day Healthy Meal Plan:  https://www.fitmoms4life.com/calendar

Let’s Connect more here: 

Facebook:  http://www.facebook.com/MichelleMarieFit

Pinterest:  http://pinterest.com/mmfit/

Pinterest: https://www.pinterest.com/mmfit/

Blog:  http://michellemariefit.com/

IG: @MichelleMarieFit

PRENATAL

While training during pregnancy your body is undergoing many changes…I mean besides the watermelon that is in your tummy. Your center of gravity is changing, your joints are loose, your balance may not be the same, and you may become winded or dizzy from lack of breath due to your little one pushing up on your lungs.

How to train safely while pregnant

Stick to the 3Ps

No peeing your pants

No pressure in your vagina

No pain anywhere

If you are experiencing any of these signals it is a sign you are doing too much and may be doing harm to YOUR body; weakening your pelvic floor, separating the tissues in your abdomen forming diastasis recti, and straining your ligaments or muscles.

Decrease your lifts to 60-70% of your 1rep max

• This will avoid excess pressure building in your pelvic floor or abdomen.
• Protects the joints from too much stress

Can I continue to Lift?

The bigger you become the more you will limit the motions you can do safely. The BIG rule is: If you may hurt your stomach, then it should be erased from your board. (i.e. box jumps, rope climbs, high rings, etc.)

Kipping should also start to me taken away from your routine as you need to minimize the arching and crunching of your belly/muscles and start to focus on stabilization in your core muscles. Bring out the bands and do strict pull ups in their place. (also, no hollow holds)

For all other moves, if you start to pee, its out.

POSTPARTUM

When to start training?

Day 1!
As soon as you feel able to get up to move, you can begin a “controlled return to walk” If you are pregnant right now you are probably thinking…”what do you mean walk? That’s too simple.” Just save this podcast episode and listen to it once you have had your little one and have to get someone to push you off the couch as you can’t use your core on your own.

• Exercises
  • Single Leg Stability (standing from a chair)
  • Core Strength (Hip bridges)
  • Hip Strength (Clam shells)
  • Ab Control (Cat-Cow)
  • Pelvic Floor Integrity (Kegels & Breathing)
• Start strength training with your baby
  • Lunges
  • Squats
  • Deal Lifts

MEET BROOKE

Dr Brooke Miller, PT, DPT, OCS is a physical therapist and owner of PeakRx Therapy, a women’s health and sports medicine practice. Prior to opening her own practice, Brooke started working as a physical therapist 8 years ago treating active adults. She became pregnant and as a lifetime athlete, and crossfitter felt lost and under-served during her pregnancy and postpartum experience. Due to experiencing pelvic floor dysfunction herself with little to no guidance, Brooke quit her job, opened PeakRx and dove head first into helping active women bridge the gap between pelvic floor dysfunction and performance in the gym, on the court and in life. 

Follow Brooke Online

Website: www.peakrxtherapy.com

IG: dr_brookemiller

Facebook: *@peakrxtherapy *

Nathalia Melo is a working mom of two young and energetic kids who is crazy about health and fitness. She is a personal trainer, competitive body builder, and fitness and health icon. After having her kids (via C-section) and having to learn how to return to a high level of fitness on her own, she refocused her career and now solely trains pre/postpartum women. Her passion is to empower women to feel good in their own skin.

Listen in to Pre/Post Natal personal trainer, runner, and yoga instructor Kendra Fitzgerald as she goes into detail on how to safely return to running after pregnancy.

All episode notes and links can be found at www.themilitaryworkingmom.com/episode016

CMSgt Tracie Timmerman (USAF) was on the fast track in her career when life took an unforeseen turn of events.  Listen in to hear how she overcame major life stressors all while re prioritizing her family and still having a successful career.

All episode notes can be found at www.themilitaryworkingmom.com/episode013

www.themilitaryworkingmom.com/episode012

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Do you ever wonder how you are going to pump when you get back off maternity leave?  Will your supervisor be supportive?  What are the policies to help you review what you need?  
Well look no further, Jessica Ruttenber currently works on the HHQ Women's Initiative Team at the pentagon where she advocates for women's rights postpartum in the workplace.  In this episode she gives you the 50,000 foot view over HHQ leadership's outlook as well as her view as a mom of three children, all of which she breast fed by pumping in-flight as a pilot in both the KC-135 and C-21.

All episode notes, links, service pumping policies, and her contact information and blog can be found at www.themilitaryworkingmom.com/episode010

PROMO CODE:

Receive 20% off of any of Sara's Services!  MILITARY20

Click HERE to see how she can help

Don't miss out! Every Month Wendy hosts a challenge to the members in her FB group.   Join the group now!

Facebook FREE group:https://www.facebook.com/groups/yourdecluttercoachchallenges/

CONNECT WITH WENDY: 

Website:https://www.wendyzanders.com

Facebook page:https://www.facebook.com/YourDeclutterCoach/

LinkedIn:https://www.linkedin.com/in/wendyzanders/

Instagram: https://www.instagram.com/yourdecluttercoach/

YouTube:https://www.youtube.com/channel/UCjEG5ROupONWoJs6qSl3AvQ

Want to chat with Wendy to see if she is a good fit for your needs? Contact her to schedule a FREE 20 minute virtual consultation.

Her services:

1. FREE 20 minute consultation 

2. $38/month membership

3. Virtual Decluttering & organizing 

4. In person decluttering (West Valley AZ)

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RECOMMENDED COMMUNICATION DEVICE:

Pixel "LoveBox" Digital Messenger:

• Let the lovebox help you stay connected to your loved ones by sending and receiving  message from anywhere in the world at any time. This modern day love messenger  connects to any smartphone device via Wi-Fi. Once it is connected, you can send messages to it from anywhere in the world at any time using the lovebox mobile app (available on iOS & Android.) When the box receives a message the heart located on the front of the Lovebox. will begin to spin to notify a new message. The heart will continue to spin until the receiver lifts the lid of the Lovebox to read its secret message on the Lovebox screen.
• You will be notified when your loved one has read your message and they can even send you some love by manually spinning the heart of the Lovebox, which will send you a waterfall of hearts on your Lovebox app

In this episode i am going to give you a quick rundown of what you can expect from this podcast as well as a little bit about me

This podcast is meant to provide help to women in the military of all ranks and services by providing regulations, processes, resources, information, checklists, stories, and tips of the trade for all things related to the 3 core pillars of our life that surrounds and is affected by the military....being a mother, a spouse, and a military member.

To do this we have amazing guest speakers to include not only military moms sharing their stories and experiences, but also professional women across the globe who are willing to help military women through pregnancy and into motherhood, assist getting you back into shape after kids so you can take your fitness test, show you how to cope with anxiety and stress with work and relationships, and sooo much more as they understand our unique lifestyle.

I do want you to know they each guest speaker was carefully chosen to make sure they are well known in their career field and have a large following, as I want to make sure you are only getting the best advice and information. They are all briefed on what military standards and life is like for us before hand so they can tailor their programs and advice to specifically help you. This is not an off the shelf podcast....it is made to be a platform for you to give and get.

Share your experiences so others may learn, and listen to those who may help you know you are not alone.

You can look forward to a new podcast episode every Monday and they will alternate between stories, guest speakers, and my own recommendations and funny tid bits from my own life and mom experiences.

So who am I?

My name is Drea and I am an active duty military officer, I am the spouse to my amazing husband Brad who is also in the military, and I am a mom to an amazing little boy named Tripp, who at the time of this recording is almost 9 months.

Im no stranger to the military life as I grew up as a military dependent to two duel military parents, and now living the military life myself, I thought I knew it all.  However, once I became a mom, I realized I knew nothing at all and there was not a one stop shop resource for women in the military to help them with life after childbirth.   Enter the Military Mom Podcast

Birth is such an amazing experience.  From pregnancy thru labor, every story is unique.  Listen in to this episode as I let you in on my birth experience with my son Tripp and how I went from knowing absolutely nothing about pregnancy to exploring all options.

3 Keys to a successful pregnancy

1. Educate yourself

You may have a birth plan, but think of it as a birth "wish list." Birth is not something you can control...no matter how much you may want to. It will happen natural, so it is best to take it as it comes. That being said, prepare for all outcomes, that way no matter what life throws at you, you are ready and knowledgeable. Study up on non medicated, medicated and cesarean birth, as any of them can happen without it being in your "plan." Just know that if your birth does not go how you want, you are not a failure, you still gave birth to a tiny human, which is a miracle in itself.

2. Don't compare your pregnancy or your body to any one else

Every pregnancy is different, so inevitably our bodies will all react differently to pregnancy. Some of us may gain 5 pounds, others will gain 100. You may have stretch marks, your friend may not...and the list go on and on. Don't get caught up in comparisons, just enjoy your pregnancy as it will be over soon.

3. Share your birth story

The best way I learned about how to prepare for my birth was through the stories of many many many other women. I asked friends, parents, basically anyone that would tell me their story. Plus I started listening to the Informed Pregnancy Podcast (see below) which has tons of birth stories to prepare me for any type of birth and recovery that I would face. 

By sharing our stories, we not only remember them, but help others understand they were not alone in their struggles. 

If you have a story or experience you would like to share with the podcast, email me at Andrea@themilitaryworkingmom.com

Recommended Pregnancy Books

-Clinical style: The Mayo Clinic's Guide to a Healthy Pregnancy

-All the details about pregnancy:  Belly Laughs by Jennifer McCarthy

Recommended Podcasts

Informed Pregnancy Podcast

All About Pregnancy & Birth

MENTIONED RESOURCES:

-Learn more about working with Maranda at: www.MarandaBower.com

-Grab a copy of her latest book on Amazon: "Supported in Postpartum"

-Download your free guide to your 7 Secrets of Balancing Hormones here: https://marandabower.com/balancehormones

ABOUT MARANDA:

Maranda Bower is a Postpartum Bliss Coach who's supporting women in experiencing deep authentic healing, while preventing postpartum depression and anxiety. As a bestselling author and international speaker, she's worked with hundreds of mothers, awakening them into the joyful and fulfilling Sacred Window that is postpartum. She lives on her beautiful homestead in Alaska with her husband and 4 children.

-You could have a healthy pregnancy & a healthy baby with as little pain and discomfort as possible

-You felt ready to rock your birth, confident you could handle any curve ball like a boss  

-You could recover fully in postpartum, get your core and pelvic floor strength back and be STRONGER than before you had kids!

In this episode, Kendra Fitzgerald and Nicole Coons instructs you on how to strengthen your core and pelvic floor by using your every days movements as well as guide you through their 4 key techniques to repair your postpartum body, no matter if it has been a few weeks or a few years after giving birth, it is never to late. 

START YOUR REPAIR NOW!
DEVOTED MAMA'S ONLINE- SELF PACED COURSES:

Prenatal Yoga Course : Go from overwhelmed and achy to energized, calm and strong by preparing your body and mind for the marathon of birth with easy at-home practices. Get started now for only $49

Birth with Confidence Course [Self-Study Course] Overcome fears and anxieties by preparing yourself for your best birth. Feel confident, unapologetically in charge and totally prepared for the wild adventure of childbirth and motherhood.  Over 9 weeks, practice the physical, mental, emotional, and energetic work required to be the boss of your own birth.  Get started now for only $249

Postpartum Repair Course [Lifetime Access!] Bring life back to your core and pelvic floor, safely, with targeted corrective exercises and workouts you can do at home.  With lifetime access you can use this now and with any future pregnancies! Get started now for only $249

New Virtual Group Classes: these weekly classes are an opportunity for mothers to congregate and practice together with us.

LINKS AND RESOURCES IN THIS ARTICLE

• Special Military Working Mom Podcast Program- Slide deck with illustrations & links
• The Pelvic Floor: The “Super hero” for full recovery
• How to check yourself for diastasis Recti
• 5 Things you didn’t know about diastasis recti but should
• How to know you are doing core work correctly and incorrectly
• Video: How to do a proper kegel
• Video: Micro Workshop! Your abdominal canister

FOLLOW DEVOTED MAMAS

Website | devotedmamas.com
Instagram | @devotedmamas
Facebook | devotedmamasworldwide

QUESTIONS?

Send the Devoted Mamas an email at 
Kendra@devotedmamas.com
Nicole@devotedmamas.com

All the podcast notes, handouts, and links from each episode can be found on our website at www.themilitaryworkingmom.com along with other resources for you military lifestyle.