Strong Like a Mother

141. How To Stay Safe While Running Alone Without Living In Fear

In this episode, Tiffany talks about something she gets asked about often as a woman training outdoors: how to stay aware and safe while running alone. Whether you’re a beginner walker, training for long-distance races, or simply trying to get outside more consistently, this conversation is about balancing freedom, confidence, and wisdom — without spiraling into fear. Tiffany shares practical safety habits she personally uses while running solo, including situational awareness, route choices, body language, timing, technology, and trusting your intuition. She also discusses the importance of staying mentally present instead of completely checked out with music, podcasts, or your phone while moving through public spaces. But this episode goes deeper than just “carry pepper spray.” It’s also about reclaiming confidence in your body, learning to pay attention to your surroundings, and understanding that preparedness is empowering — not paranoid. Tiffany speaks candidly about the realities women face while still encouraging listeners not to stop living their lives or pursuing goals because of fear. If you’ve ever felt nervous about walking or running alone, especially as a woman or mom, this episode offers grounded, practical strategies to help you move through the world with more awareness and confidence. Key Takeaways * Situational awareness is your first line of defense. Staying mentally present matters more than being distracted by music or your phone.  * Preparation creates confidence. Route planning, sharing your location, and carrying safety tools can help you feel more secure outdoors.  * Trust your instincts. Tiffany emphasizes listening to your gut when something or someone feels “off.”  * You can be cautious without living in fear. The goal isn’t paranoia — it’s learning how to move through the world wisely while still enjoying your life.  Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth [https://cozyearth.com/] - WICKESSHOME for 20% off through April 1st. Equip Protein [http://equipfoods.com/wickes] - 15% off with code WICKES Masa Chips [https://sf.masachips.com/STRONG?fbclid=IwY2xjawJX3HpleHRuA2FlbQIxMAABHX1CQkoUDLVYvbsFcs-5VJvXoAxLVAUOK1CsPBCvhUydxCa_HzzxZSHrEQ_aem_L5GcG0AaBiQzCfYCWoaUGw] - 25% off code STRONG $50 or more Oliveda Skincare & Makeup [https://us.olivetreepeople.com/?referral=Tlwickes]  LMNT Electrolyte Supplement [http://elementallabs.refr.cc/tiffanywickes] - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany [https://www.fasterwaycoach.com/?aid=Tiffanylwickes] Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website [https://www.tiffanywickes.com/] Instagram [https://www.instagram.com/tiffanylwickes/] LinkedIn [https://www.linkedin.com/in/tiffany-wickes-ab9784183/?trk=public_profile_browsemap_profile-result-card_result-card_full-click%20] Facebook [https://www.facebook.com/tiffany.wickes%20] YouTube [https://www.youtube.com/@tiffanywickes1699]

140. The Pathology of Inactivity: Reclaiming Your Health in a World Built for Convenience

In this episode, Tiffany tackles a hard but empowering truth: most chronic health conditions don’t appear out of nowhere. While genetics and unavoidable circumstances absolutely play a role, many of the symptoms women are struggling with today are also the accumulated result of repeated daily habits — how we eat, how little we move, how chronically stressed and overstimulated we’ve become, how poorly we sleep, and how often convenience wins over long-term health. This conversation is not about blame or shame. Tiffany makes it clear that modern life is demanding, motherhood is exhausting, and many women are simply doing the best they can with the information and capacity they have. But she also challenges the mindset that declining health is just “bad luck” or an inevitable part of aging. The goal of this episode is to help listeners reclaim agency and recognize that small daily decisions compound over time — in both directions. She discusses the ways convenience culture has normalized ultra-processed food, sedentary living, chronic stress, poor recovery, and nervous system overload, while also encouraging women not to swing into fear or perfectionism. Instead, she invites listeners to focus on foundational habits that support long-term vitality, energy, resilience, and metabolic health. If you’ve been feeling discouraged, disconnected from your body, or stuck in the cycle of reacting to symptoms instead of addressing the roots, this episode offers a grounded perspective: your body is constantly responding to the environment and habits you create around it — and that means you have more influence than you think. Key Takeaways (4) * Chronic illness is often cumulative, not random. Daily habits around food, movement, stress, and sleep add up over time.  * Convenience has a cost. Modern lifestyles frequently prioritize speed and comfort at the expense of long-term health and recovery.  * This is about agency, not shame. Tiffany emphasizes that understanding the impact of habits should feel empowering, not condemning.  * Small changes matter. Consistent foundational habits can dramatically influence energy, metabolism, inflammation, and overall wellness over time.  Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth [https://cozyearth.com/] - WICKESSHOME for 20% off through April 1st. Equip Protein [http://equipfoods.com/wickes] - 15% off with code WICKES Masa Chips [https://sf.masachips.com/STRONG?fbclid=IwY2xjawJX3HpleHRuA2FlbQIxMAABHX1CQkoUDLVYvbsFcs-5VJvXoAxLVAUOK1CsPBCvhUydxCa_HzzxZSHrEQ_aem_L5GcG0AaBiQzCfYCWoaUGw] - 25% off code STRONG $50 or more Oliveda Skincare & Makeup [https://us.olivetreepeople.com/?referral=Tlwickes]  LMNT Electrolyte Supplement [http://elementallabs.refr.cc/tiffanywickes] - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany [https://www.fasterwaycoach.com/?aid=Tiffanylwickes] Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website [https://www.tiffanywickes.com/] Instagram [https://www.instagram.com/tiffanylwickes/] LinkedIn [https://www.linkedin.com/in/tiffany-wickes-ab9784183/?trk=public_profile_browsemap_profile-result-card_result-card_full-click%20] Facebook [https://www.facebook.com/tiffany.wickes%20] YouTube [https://www.youtube.com/@tiffanywickes1699]

139. Healthy Habits To Keep The Spice Alive In Your Relationships

In this episode, Tiffany shifts the conversation from macros and workouts to something just as important — your relationship. Specifically, how the way you take care of yourself directly impacts the connection, energy, and intimacy you bring into your marriage. Because let’s be honest… when you’re exhausted, overstimulated, undernourished, and running on empty, your relationship is usually the first place it shows up. Not because you don’t care, but because there’s simply nothing left to give. Tiffany unpacks why “keeping the spark alive” isn’t about doing more for your partner — it’s about building a life that actually supports your energy, mood, and capacity. She walks through simple, foundational habits that often get overlooked but make a massive difference over time. Think: how you sleep, how you fuel your body, how you move, and how you protect your time and energy. This isn’t about perfection or rigid routines — it’s about creating a baseline where you feel good enough to show up as a present, connected partner. If you’ve been feeling disconnected, touched-out, or just not like yourself lately, this episode is your reminder that the “spice” in your relationship doesn’t come from a quick fix. It comes from consistently taking care of the woman at the center of it all. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth [https://cozyearth.com/] - WICKESSHOME for 20% off through April 1st. Equip Protein [http://equipfoods.com/wickes] - 15% off with code WICKES Masa Chips [https://sf.masachips.com/STRONG?fbclid=IwY2xjawJX3HpleHRuA2FlbQIxMAABHX1CQkoUDLVYvbsFcs-5VJvXoAxLVAUOK1CsPBCvhUydxCa_HzzxZSHrEQ_aem_L5GcG0AaBiQzCfYCWoaUGw] - 25% off code STRONG $50 or more Oliveda Skincare & Makeup [https://us.olivetreepeople.com/?referral=Tlwickes]  LMNT Electrolyte Supplement [http://elementallabs.refr.cc/tiffanywickes] - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany [https://www.fasterwaycoach.com/?aid=Tiffanylwickes] Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website [https://www.tiffanywickes.com/] Instagram [https://www.instagram.com/tiffanylwickes/] LinkedIn [https://www.linkedin.com/in/tiffany-wickes-ab9784183/?trk=public_profile_browsemap_profile-result-card_result-card_full-click%20] Facebook [https://www.facebook.com/tiffany.wickes%20] YouTube [https://www.youtube.com/@tiffanywickes1699]

138. Family of 9 Travels to New Zealand

While some people may think we are crazy to take 7 kids from Utah to New Zealand, this was a bucket list trip for us that we have been saving for for a long timem and guess what?! We had a great time!  Listen to hear my travel hacks, the activities and excursions we did in New Zealand, and how we stayed on track from a health perspective. We got a ton of hiking and other forms of exercise in, so you know that wasn't a problem for us! Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth [https://cozyearth.com/] - WICKESSHOME for 20% off through April 1st. Equip Protein [http://equipfoods.com/wickes] - 15% off with code WICKES Masa Chips [https://sf.masachips.com/STRONG?fbclid=IwY2xjawJX3HpleHRuA2FlbQIxMAABHX1CQkoUDLVYvbsFcs-5VJvXoAxLVAUOK1CsPBCvhUydxCa_HzzxZSHrEQ_aem_L5GcG0AaBiQzCfYCWoaUGw] - 25% off code STRONG $50 or more Oliveda Skincare & Makeup [https://us.olivetreepeople.com/?referral=Tlwickes]  LMNT Electrolyte Supplement [http://elementallabs.refr.cc/tiffanywickes] - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany [https://www.fasterwaycoach.com/?aid=Tiffanylwickes] Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website [https://www.tiffanywickes.com/] Instagram [https://www.instagram.com/tiffanylwickes/] LinkedIn [https://www.linkedin.com/in/tiffany-wickes-ab9784183/?trk=public_profile_browsemap_profile-result-card_result-card_full-click%20] Facebook [https://www.facebook.com/tiffany.wickes%20] YouTube [https://www.youtube.com/@tiffanywickes1699]

138. From the Archives: 15 Habits That Are Silently Destroying Your Health

In this episode, we are revisiting an old favorite: a Harvard-backed breakdown of 15 “micro habits” that quietly sabotage your health without you even realizing it. These aren’t big, dramatic mistakes. They’re the tiny patterns that seem harmless in the moment, but stack up over time — and can impact your stress levels, hormones, digestion, energy, sleep, mood, and even weight loss. If you’ve been saying things like “I’m tired all the time,” “my brain feels foggy,” “I’m doing the right things but still not getting results,” or “I just want to feel better in the new year,” this episode is for you. Tiffany walks through each habit with real-life examples (yes, including life with seven kids, homeschooling, noise, mess, and mental load), and she shares practical ways to start shifting these patterns without trying to overhaul your whole life overnight. The goal isn’t perfection — it’s awareness, small adjustments, and consistency. You’ll hear why starting your day on your phone can trigger a stress response that lasts most of the day, why rushing through meals can disrupt digestion and contribute to inflammation, and why seemingly “healthy” habits like constant snacking or working through lunch can backfire. Tiffany also talks about hydration timing, micro stressors like clutter and notifications, breathing patterns that keep your nervous system stuck in survival mode, and why ending the day with Netflix, TikTok, or scrolling can quietly wreck your sleep quality. The best part? Tiffany doesn’t just list the habits — she tells you how to start fixing them in a realistic way. Her suggestion: pick just two habits per week to work on. Over time, those small corrections can add up to major improvements in how you feel, how you function, and how your body responds. If you’ve been craving a reset but don’t know where to start, this episode gives you a clear inventory and a doable path forward. Links mentioned: * The Pause Life by Dr. Mary Claire Haver [https://thepauselife.com/?srsltid=AfmBOoohc51udOZ1cnqo_ifGQ4A3WOpOoELetH2FzQa31-78LRLZP2A3] * Strong Like a Mother episode [https://www.tiffanywickes.com/podcast/115] on lessening the mental load Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth [https://cozyearth.com/] - WICKESSHOME for 20% off through April 1st. Equip Protein [http://equipfoods.com/wickes] - 15% off with code WICKES Masa Chips [https://sf.masachips.com/STRONG?fbclid=IwY2xjawJX3HpleHRuA2FlbQIxMAABHX1CQkoUDLVYvbsFcs-5VJvXoAxLVAUOK1CsPBCvhUydxCa_HzzxZSHrEQ_aem_L5GcG0AaBiQzCfYCWoaUGw] - 25% off code STRONG $50 or more Oliveda Skincare & Makeup [https://us.olivetreepeople.com/?referral=Tlwickes]  LMNT Electrolyte Supplement [http://elementallabs.refr.cc/tiffanywickes] - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany [https://www.fasterwaycoach.com/?aid=Tiffanylwickes] Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website [https://www.tiffanywickes.com/] Instagram [https://www.instagram.com/tiffanylwickes/] LinkedIn [https://www.linkedin.com/in/tiffany-wickes-ab9784183/?trk=public_profile_browsemap_profile-result-card_result-card_full-click%20] Facebook [https://www.facebook.com/tiffany.wickes%20] YouTube [https://www.youtube.com/@tiffanywickes1699]