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STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery
Strong Mama Podcast is a show for pregnant and postpartum moms learning to navigate a healthy pregnancy, birth, and postpartum. Each week host and Pre/Postnatal Fitness Expert Nicole shares episodes on women's health, fitness, or wellness to empower listeners to embrace changes and feel strong, capable, and confident. The podcast provides simple, science-based tips and strategies to support the body during pregnancy and postpartum.
Episodes
163. Exercise After Miscarriage: What Your Body Needs
After a miscarriage, most women are sent home with no guidance for their bodies. But your body was pregnant, and it deserves recovery, too.For Pregnancy and Infant Loss Awareness Month, I'm sharing my own experience of loss while hoping for baby number two: what I felt physically and emotionally, what I wish someone had told me, and what helped me feel steady again. Then I'll walk you thro
162 // The Breathing Habit You Need for a Stronger Core & Pelvic Floor in Pregnancy and Postpartum (+ How Often and When)
How often should you do 360 breathing, and when's the best time to fit it in? In this listener Q&A, I'm answering Carolyn's question about making this simple core and pelvic floor breathing technique part of your routine. We'll cover why 360 breathing matters in pregnancy, postpartum, and well beyond (because your core and pelvic floor don't just "go back" after b
161// It's Not Too Late: Starting Exercise Late in Pregnancy
Feeling like you "missed the boat" on exercise this pregnancy? You're not alone — and you're not too late.In this episode, I'm sharing my response to a mom who felt behind in her third trimester and wondered if it was even worth starting now. Spoiler: It is — and I'm breaking down why.We cover the all-or-nothing mindset that keeps so many moms stuck, the real benefits of
160 // Are You Tight or Weak? The Pelvic Floor Question No One Asks
In this episode, I'm breaking down the real difference between a weak and tight pelvic floor, why the kegel-as-cure-all advice fails so many women, and sharing a client story that proves "doing everything right" isn't always the answer. Plus, the 2-minute way to finally know which camp you're in.FREE Pelvic Floor Roadmap: Download hereOther Links!Join the Built For Motherhood
Break Free From Diet Culture & Pursue Health Without Obsession
We've all grown up with diet culture influence, whether we notice it or not. And the subtle messages we receive that tell us to "be smaller" or "look a certain" way can really impact our health choices and the way we choose to support our body with food and exercise. Coryn Brown and Crysanne Clay — a mother/daughter health coaching duo and voices behind the Her Healthy Body
The Unspoken Gaps in Pregnancy & Postpartum Fitness Every Mom Should Know About
There are major gaps in pregnancy and postpartum fitness—and moms are the ones paying the price.Too many women are left piecing together random workouts, avoiding exercises out of fear, or feeling completely lost after being “cleared” postpartum with no real guidance on what to do next. If you’ve ever wondered whether you’re doing the “right” workouts during pregnancy or postpartum, you’re not alo
3 Things Your Pregnancy Workouts MUST Do (For Labor, Birth & Postpartum Recovery)
If you’re pregnant and trying to “do the right things” with your workouts, you’ve probably been told to just walk more, stick to light weights, or play it safe—and while that advice sounds helpful, it can actually leave you underprepared for what your body is about to go through. In this episode, I’m breaking down why that common guidance may be doing you a disservice and what it really looks like
What I Got Wrong About My First C-Section Recovery—and What I Changed the Next Time
C-section recovery doesn’t have to feel confusing, overwhelming, or like something you just have to “get through.”In this episode, I’m sharing the biggest C-section recovery mistakes I made with my first birth—and what I did differently with my second and third C-sections that helped me heal faster, feel stronger, and support my core and pelvic floor the right way.We’re talking about everything fr
How Long is Postpartum?
Is postpartum 3 months, 6 months, one year? Can we even put a length on it? In this episode, I break down my thoughts around the length of time we can expect postpartum to be and what this means for mothers as we age. I'll also share how long it typically takes for someone to feel like themself again after having a baby — this might surprise you! [INTEREST LIST OPEN] Built for Motherhood Membe
Eliminate the Guesswork: Steal My 4-Step Pregnancy & Postpartum Fitness Framework
In this episode, we’re breaking down why you don’t need more workouts — you need a clear, effective pregnancy and postpartum fitness framework.If you’ve ever felt inconsistent with exercise during pregnancy or unsure how to safely return to fitness after having a baby, this episode will help you understand what’s been missing. Most programs are designed for a single phase, leaving moms feeling con
What I Wish More Moms Knew About Returning to Fitness After Baby
After three postpartum recoveries in the last 5.5 years, I’ve learned a lot about returning to fitness after baby — and honestly, there’s so much I wish I had known the first time around. In this episode, I’m sharing the postpartum fitness advice I’d give my younger self: why you shouldn’t focus on “getting your body back,” how to prioritize core and pelvic floor recovery, realistic ways to work o
The 6 Most Common Pregnancy Core Mistakes (+ what to do instead)
Your core doesn’t stop mattering during pregnancy — in fact, it becomes more important than ever. In this episode, I’m sharing 6 common pregnancy core mistakes I see and what to do instead so you can better support your changing body. We’ll talk about deep core connection, breathing, pressure management, and why smart core training can help reduce pain and support a smoother postpartum recovery. I
A Realistic Week of Movement for the Busy Mom Who Has No Time
Feel like there’s never enough time to work out? You’re definitely not alone — and this episode will show you a better way. I’m sharing a realistic look at what consistent movement can actually look like for busy moms, with real client examples and a simple “minimum effective week” that fits around kids, work, and real life. You’ll learn the mindset shift that makes consistency possible and how ev
The First 3 Things I Focus on With Every Early Postpartum Client
Early postpartum can feel confusing—especially when it comes to core and pelvic floor healing after birth. In this episode, I share the first three things I focus on with every early postpartum client. Bonus: they're simple and easy to work into the pockets of newborn life! Get ready for realistic, practical ways to support your core, reduce strain, and feel more connected to your body in the
Birth Prep That Works: Lessons from My Clients’ Natural Births
In this episode, I’m sharing the birth prep movement strategies I use with all of my prenatal clients that have helped several moms have a smooth, unmedicated delivery. Whether you're "team natural" or "team epidural" these strategies will make labor feel so much less daunting. We talk through how intentional movement, breathing techniques, and pelvic floor prep can support
Realistic Self-Care in Survival Mode Seasons
When life feels chaotic and your capacity is low, taking care of yourself can feel overwhelming. In this episode, I’m sharing how to show up for your health during seasons that feel messy—whether that’s pregnancy fatigue, sleep regressions, sick kids, personal stress, or just a lot happening at once. This isn’t about pushing through or giving up; it’s about setting a very low baseline expectation
How to Lift “Heavy” in Pregnancy Without Leaking, Pain, or Fear
If you’ve been lifting weights for years and pregnancy has you questioning "how much is too much," this episode will help. We’re covering the do’s and don’ts of lifting heavy during pregnancy—how to prioritize control over load, adapt intensity by trimester, manage breath and pressure, and train in a way that supports both birth and postpartum recovery.Work with me 1:1 to take the guessw
Why Pregnancy Fitness Feels Harder Than Expected (even if you've been working out for years)
You’ve been working out for years—so why does pregnancy suddenly make exercise feel so dang hard?In this episode, we unpack why pregnancy disrupts even experienced exercisers and why it has nothing to do with motivation or discipline. You’ll learn what’s actually changing in your body, why training often feels emotional during pregnancy, and how overthinking leads to inconsistency.If you’re tired
TTC in 2026? 3 Steps to Prepare NOW for Your Healthiest Pregnancy
Prime your body for your strongest, healthiest pregnancy using these 3 steps! In this episode we highlight important nutrition, exercise, and pelvic floor practices to start working on while you wait for those 2 pink lines to show. Consider this your simple, go-to guide for feeling your best and keeping it that way as you head into pregnancy!Links!1:1 Pre/postnatal Fitness CoachingInstagram @stron
12 Months Postpartum: 7 Steps That Actually Helped Me Recover
I’m 12 months postpartum after my third c-section, and today I’m sharing the seven key steps that helped me rebuild strength, support my core and pelvic floor, and finally start feeling like myself again.Postpartum recovery takes longer than most women are told — often a full year or more — and it requires intention, patience, and a smart strategy. In this episode, I walk you through what truly mo
Habit Anchors
Feeling stuck in the all-or-nothing cycle with movement or nutrition? In this episode, I break down the concept of a habit anchor—a simple, low-pressure strategy to help you stay consistent with movement, hydration, nutrition, or sleep, even during the busy holiday season, an exhausting phase of pregnancy, or the trenches of the newborn stage. If you want habits that feel doable on your hardest da
The Time of Our Lives
Ever have one of those interactions that give you such good perspective that you *cannot stop* thinking about it? In this episode I share an interaction I had with an older woman while shopping with my 9 month old daughter. It really made look through the lense of my 65 year old future self and think about how I want to remember this time, what I need to do, and who I need to be to show up as the
The Ultimate Trimester Guide to Smart, Effective Pregnancy Workouts
Not sure what exercises you should do in each trimester? I’m breaking down your exercise goals for all three so you can feel confident, strong, and ready for birth. If your workouts are feeling random (or nonexistent, let’s be honest) in pregnancy, this episode will help you get clarity and walk away with some simple action steps to implement in your own workouts.Limited Time Pregnancy Program! If
Understanding Pelvic Organ Prolapse with Krystle Howald of Expecting and Empowered
If you’ve ever felt pressure, heaviness, or worry about what’s “normal” after giving birth, this episode is for you. I’m joined by Krystle Howald, Doctor of Physical Therapy and co-founder of Expecting and Empowered, to unpack the truth about pelvic organ prolapse — a common (but rarely talked about) condition many moms experience postpartum.We break down what prolapse actually is, what symptoms t
What No one Tells You About Bouncing Back After Baby
The pressure to bounce back after having a baby is everywhere—and while it’s sold as motivating, it often does more harm than good. I know this firsthand. As a younger fitness professional and first-time mom, I felt the weight of those expectations: to fit back into my clothes, to run again, to feel “like myself” as quickly as possible. But the reality didn’t match the highlight reels I saw online
Top 3 Mistakes Moms Make When Returning to Exercise After Baby
Getting back into exercise after having a baby is so much more than just “listening to your body” or “taking it slow.” While that advice is common, it’s often incomplete—and can leave you doing things that don’t truly support your recovery (and may even increase your risk of injury or pelvic floor issues).In this episode, I’m breaking down the top 3 mistakes I see new moms make when returning to e
Your First Postpartum Strength Workout: Exactly What to Do and Why
Wondering what to do in your postpartum strength workouts? When you’re just getting back into things you might feel a little foreign in your body and have questions about what you “should” be doing or what’s safe for you as you continue to heal. This is very normal which is why I’m walking you through my framework for an effective postpartum strength workout that helps you begin to build muscle ag
Breastfeed with Confidence: How to Prepare, What to Expect, and Red Flags with Jaimie Zaki
If you're planning to breastfeed, or caught in the early weeks, this episode is for you! So often we're told "breastfeeding is natural" and are made to think it should be easy, but the truth is that it's a learned skill. A learned skill that requires a good base of education and support. Join me for this conversation with Jaimie Zaki, IBCLC and Founder of Little Bear Lactatio
How I Stay Consistent in Tough Seasons
Whether you're having a difficult pregnancy, exhausted in the newborn phase, or juggling work and family... some seasons are just more difficult to keep up with your self care and exercise routine! As a mom of 3, trust me, I've been through many of these tough seasons that have me doing the bear minimum in my workouts and nutrition. In this episode, I share how I typically navigate them wi
Turning Picky Eaters into Everything Eaters with Madison Wetherill
Do you have a picky eater? Or want to get ahead of picky eating with your baby? Planning meals that will appease everyone in the family can be incredibly overwhelming, especially if you have a picky eater. In this episode I chat with Madison Wetherill, mom and blogger behind Cook at Home Mom. She shares tips and tricks to start with your baby when they're first starting solids, all the way up
"Is This Normal!?" Postpartum Edition
Have you ever wondered — "Is this NORMAL?!" when it comes to your postpartum body? Same. There is unfortunately SO much we aren't told about postpartum physical recovery which can make us feel really alone or isolated in our experience. It can feel taboo to talk about some of these things like pain with sex, leaking, scar numbness, etc. because we feel like we might be the only one e
4 Ways to Ease Pelvic Pain in Pregnancy
Pelvic pain can be a common pregnancy symptom and... it hurts! I see this type of pain cause a lot of pregnant mamas to slow down and stop exercising, which is actually the opposite of what will help. In this episode I share what types of pelvic pain you might experience, why it happens, and some simple steps you can take right away to prevent or manage the pain so you can stay active and comforta
Cleared for Exercise After Baby…Now What?!
You were sent home from the hospital, told not to lift anything more than your baby for 6 weeks, and then told "all clear" for exercise 6 weeks later. WHAT?! Meanwhile you're still feeling foreign in your body and your abs feel nonexistent. If you're feeling lost with how to support your postpartum core healing while regaining strength postpartum, I want to validate that you'
Prepare for a Birth You LOVE with Labor Nurse Mama
Do you feel nervous about your upcoming birth? Today we're focusing on what you CAN do in pregnancy to prepare mentally for your ideal birth. I'm joined by Trish Ware of Labor Nurse Mama in today's episode as we dive into her top strategies to help you prepare for a birth you love through mindset strategies. Her positive energy and passion for birth are inspiring and I know it will help you actual
Why Kegels Might Not Be Helping You
Is this popular pelvic floor exercise helpful, or not so much? You may have heard you should be doing 100 kegels a day to help prepare for birth, or do your kegels so you stop leaking pee. Well, this may actually be hurting you. Today we’re talking about the flaws of kegels and what to do instead to support a healthy, functional pelvic floor that allows you to stay active and strong without leakin
Guilty for Not Doing Enough: The Pep Talk You Needed
Feeling guilty for not working out or eating “perfectly” during pregnancy or postpartum? You’re not alone. In this episode, I unpack the heavy feeling of “I’m not doing enough” and offer practical, grace-filled mindset shifts that will help you to release that guilt, quiet the all-or-nothing mindset, and focus on what you can do—even in a tough season. This might just be the pep talk you needed to
127. Is Strength Training Right for Your Pregnancy? Let’s Find Out.
To lift or not to lift weights in pregnancy? My answer might surprise you. I will also cover other common questions I get regarding strength training in pregnancy including! If you've been considering strength training or simply want to continue strength training safely in pregnancy, this one's for YOU mama.Strong Mama Wellness Links:[PROGRAM] Empowered Pregnancy Fitness Program[COACHING]
126. Making Meal Planning Work for Real Life with PrepDish Founder, Allison Schaaf
Let's be honest, putting quality meals on the table for your family is TIME CONSUMING. Between the planning, the shopping, the prep (not to mention, accounting for your picky eater) it's enough to have you calling take-out for the 3rd night this week. Registered Dietitian and Founder of PrepDish, Allison Schaaf, gives us tips to streamline this entire process so we can save time, reduce fo
125. 3 Mistakes with Postpartum Weight Loss
We're tackling the topic of postpartum weight loss today but, in true Strong Mama Wellness fashion, in a non-diet-culture way. Truth is, weight loss is a valid goal postpartum, just not at the expense of your recovery. Today I'm sharing 3 very common mistakes I see when moms try to lose the baby weight. You'll not only learn what to avoid, but also the tried and true strategies for sus
124. 5 Years of Motherhood: Honest Reflections and Thoughts!
What a ride motherhood is! This is more of a personal episode of me reflecting on 5 years as a mom (and business owner!). Buckle up for a candid conversation where I share the evolution of myself as a mom and business owner, including some things I wish I'd known in the beginning, other things that have taken some time to learn, and just some of my honest, messy thoughts in a nutshell! Thanks
123. The Cure for Leg Cramps in Pregnancy
Ah! Pesky leg cramps (or charlie horse's) waking you up in the night? This frustrating pregnancy symptom tends to start in the late second or early third trimester of pregnancy and lasts for a few weeks. In this episode we'll talk about some reasons why you might be getting leg cramps, along with solutions to minimize them so you aren't waking up to a knot in your calf!Links!Empowered
122. Overcoming Obstacles to Fitness as a Mom with Marlene Andersson
Staying consistent with fitness in motherhood can often feel like an uphill battle between the irregular schedule and something always needing our attention. Today I'm chatting with former elite athlete, Marlene Andersson, about how the mindset skills she built as an athlete helped her with her transition to motherhood, especially when things feel chaotic or out of control. We share how to ove
121. C-Section Confidence: What I Wish I Knew The First Time
April is C-Section Awareness Month and, as a 3-time c-section mama, this topic is deeply personal to me. In today’s episode, I’m opening up about my own birth stories — starting with my first unexpected cesarean nearly 5 years ago — and how I went from feeling like I had “failed at birth” to becoming an empowered and informed advocate for c-section mamas everywhere.Whether you're preparing for
120. Hot Takes on Pregnancy Weight Gain
Weight in pregnancy is always a hot (and tricky) topic to cover. In this episode I share some thoughts about it that might challenge some things you've heard, such as recommended weight gain, the long-term effects, and spot training. My hope is that you walk away from this episode with a new perspective, and acceptance around, pregnancy weight gain. Thanks for joining me!Links!Empowered Pregna
119. 5 Simple Daily Habits for Your Healthiest Pregnancy
If I had to boil it down to 5 things that help me and my clients feel best during pregnancy, it would be these 5 things! Maybe you're already doing a few of them. Will these be the magic pill for an easy pregnancy? No. It's still tough at times and that's valid. But, I'm going to challenge you to pick ONE habit from this episode and practice for the next week to see how it changes
118. Getting Rid of Mom Guilt: A Powerful Reframe
Ever feel guilty leaving you kids with someone else while you do something for yourself? Or guilty when you're trying to workout and not paying 100% attention to your kid? This is what we often experience and call "mom guilt." In this episode, we explore the true definition of guilt and how you can reframe this common motherhood "guilt" experience so you can lessen it's
117. Can You Prevent Ab Separation In Pregnancy? The Truth and Tips for a Strong Core in Pregnancy and Beyond
Let's talk ab separation in pregnancy! Can we prevent it? What's normal? There's a lot of fear around diastasis recti, and also a lot of misinformation being given to women on the internet about how to "prevent" it. In this episode we're debunking a common DR myth, and sharing exactly what you can do within your control to help your core stay strong in pregnancy and beyon
116. Life With 3 Kids, Birth Story, and 5 Things That Made This Postpartum the EASIEST
Hey friend - I'm back in action after having baby #3! Join me for this "life update" episode where I share details about the birth, how the adjustment to 3 kids is going, and 5 things that have made this my easiest (and most enjoyable) postpartum recovery season. Join me every Tuesday for a new episode!Links!Empowered Pregnancy Fitness ProgramCore Revival: Postpartum Recovery Program
115. My Hospital Bag for Baby #3!
What I pack in my hospital bag has changed a bit from baby #1 to baby #3. Listen in to learn what I'm taking to the hospital for myself and baby, things I don't think are essential, and must-haves from my instagram community!
Links!
FREE! Pregnancy Exercise Modifications by Trimester
Empowered Pregnancy Fitness Program
Connect with me on Instagram @strongmamawellness
Learn
114. From Defeated to Empowered in Pregnancy
Feeling defeated with your pregnancy symptoms, changing body, and exercise routine? Perhaps you wish you could feel more in control, have more energy, and actually feel strong and prepared in your changing body. Been there, mama! In fact, ALL women I coach also have. In this episode, I share my story of going from feeling defeated to feeling empowered and all the shifts it took to get there. I kno
113. Preventing Common Pregnancy Pains and Injuries
Is pain in pregnancy "normal?" As your body rapidly grows and changes in pregnancy, pressure is put on different areas of the body and new hormones cause instability. This is a cocktail for back pain, pelvic pain, and injuries if we're not being proactive. The good news? Exercise can help manage and even prevent some of them from happening. If you want to have a comfortable, active pregnancy, I'm
112. 6 Signs Your Pregnancy Workouts Are *Not* Right For You
Are the workouts you’re doing in pregnancy “right” for YOU? If you’re already asking yourself this question, we’re breaking down 6 not-so-obvious red flags in this episode. My intention is not to call you out (though I do call myself out, alot!) but to bring you clarity around what might be helping you vs. hurting you when it comes to supporting your body with movement in pregnancy. Listen in so y
111. Downfalls of YouTube Workouts in Pregnancy (Do THIS Instead)
It's super common to search online for workouts in pregnancy... it's SO nice to be told what to do and not think about it. I myself am guilty of doing this in my first pregnancy! But, there are some downfalls we need to talk about when it comes to approaching prenatal exercise with random workouts from YouTube, social media, and even some on-demand platforms. I'll also share with you what to do IN
110. What EXACTLY To Include in Your Pregnancy Exercise Routine
Does pregnancy exercise feel overwhelming to you? Are you unsure what TO DO, and therefore you’re not doing anything? Or maybe you’re just winging it but know you could be more intentional. Whatever the case, I’m here to give you some clarity! In this episode, I outline the 4 pillars of exercise I recommend including in your routine if you want to prepare your body for a more comfortable, strong,
109. Harmful Pregnancy Exercise Myths You've Been Told
Time for some myth busting! I have been in the prenatal fitness space for over 5 years now and, just when I think these myths are on their way out, I find out they still exist. Providers and people in general are still sharing poor, outdated advice and many people just trust it… but it’s not evidence-based. As a result this causes fear that can hold many women back from truly serving and supportin
108. Advocating for the Pregnancy & Birth You Deserve with Dr. Rebecca Dekker of Evidence Based Birth
A common instinct in pregnancy and birth is to trust anything our provider says we should do, with little extra thought. However, while there are MANY trustworthy providers, not all advice or practice is evidence-based — which is why it’s important to be educated and comfortable advocating for yourself in order to have the pregnancy and birth experience you desire (and deserve!).
Our guest today,
Releasing Guilt and Perfectionism as a Mom with Alexis Adams
It’s inevitable that you’ll have some guilt about your choices as a mom whether it’s about the choice to work vs homeschool, the feeding method you choose for your child, or taking time for your own self care. In this day and age of being bombarded with media and information, guilt can be a common underlying feeling. And guilt often informs our thoughts and behavior patterns.
In this episode Alex
VBAC Success Tips with Meg of Vibrant Mama Wellness
If you had a cesarean delivery with a previous birth, you will be faced with the decision to schedule a repeat c-section or try for a VBAC (vaginal birth after cesarean) in a subsequent birth. This can be a tough decision for many moms, and one I've been faced with as well. Enter, this episode!
Today, I welcome on a guest, and fellow pre/postnatal fitness specialist, who has had a successful V
105. Preparing Your Life and Relationship for a New Baby with Jess Hull
A lot goes into preparing for a new baby in your life! And often, some of the most important things get overlooked… like preparing your mind and relationship for the transition. Today we get a chance to dive into this topic with Jess Hull, founder of The Mother Me Method — a support framework for successful women who want to do more than just survive their postpartum.
We’ll talk about the unspoke
104. Combatting Pregnancy Nausea with Kaslyn Rezac
Dealing with pregnancy nausea? Want actionable ways to manage it and feel better? This is THE episode for you. Kaslyn Rezac, a prenatal Registered Dietitian, joins me to fully dive into this topic. Kaslyn shares why nausea happens and for how long, things that don't work to manage nausea, and realistic strategies that DO work. This episode is super actionable and I know that even applying some
103. The Low Motivation "Fix"
If you feel like your motivation to exercise is low in this season of life, you are not alone, my friend. Reality is, many variables are at play demanding us in different directions, that can really make it hard to get (and stay) motivated. We are diving into all things motivation in this episode including what to strive for if motivation is not there, common causes of low motivation, and actionab
102. Keep Your Milk Supply While Returning to Exercise Postpartum
So you want to return to exercise postpartum, but you also want to keep your milk supply strong for your baby? We got you! In this episode I dispel a common myth about how exercise affects milk supply while giving you plenty of tangible tips on how to ensure your milk supply doesn’t change, along with the logistics of feeding around your workouts and staying comfortable during them. I also share s
101. Preparing for a Natural Birth with Hilary Valentine
Thinking about having a natural, unmedicated delivery? Perhaps you're nervous about it and knowing more would help you make the best decision for you? Either way, this episode is for you. I'm speaking with Hilary Valentine, a holistic perinatal women's health coach, pelvic floor therapist, and doula. We talk about everything from the risks and benefits of natural birth all the way to t
100th Episode GIVEAWAY and Q&A: Preconception, Pregnancy, Postpartum
Help me celebrate 100 episodes with a $100 GIVEAWAY and a Q&A episode loaded with hot topics and questions directly from you! Giveaway details can be found below. Join me as I answer the following:
Are there any preconception recommended exercises?
How can working out in pregnancy help first time moms?
What should be my focus for building strength in pregnancy?
Can I start strength t
99. Dealing with Unwanted Body Comments
People LOVE to comment on pregnant and postpartum people's bodies for some reason. And these (often well-meaning) comments can sometimes rub you the wrong way or make you self-conscious. In this episode, I'll walk you through how I personally separate from these comments so they don't sink too deep. I encourage you to do this mindset exercise as well!
Links and Resources:
[FREE GUIDE]
98. The Harmful Effects of Bouncing Back Postpartum (and what to do instead) with Natalie Welch, RD
If you’re a mom and you’re on social media, chances are that you’ve seen a celebrity post “perfect-looking” pictures of themselves 1 month after having a baby. Meanwhile, you have dirty hair and spit-up on the shirt you’ve been wearing for 2 days and still wearing maternity sweats. The idea that we need to bounce back after baby is known as ‘bounce back culture.' It's everywhere, and it ca
97. The "Mom Pooch"
Disclaimer: this is not a "lose the pooch" episode. But, having seen questions about it come up in my community more lately, I wanted to shed some light on this topic from a functional perspective to unveil what could truly be going on with your postpartum core. At the end of the day, you do not need "fixing" and whether or not you have this appearance has no impact on your wor
96. 3 Things I'm Prioritizing in my THIRD Pregnancy (surprise!)
Fun times ahead as we prepare to add a third baby to our crew later this year! I share how things are going in the pregnancy, baby's gender, my thoughts on transitioning from 2-3 kids, and 3 things I'm prioritizing in my health and fitness this time around. Thanks for sharing in our excitement and listening to my story :)
Links and Resources:
[FREE GUIDE] Pregnancy Exercise Modifications
95. Combatting Skin Concerns in Pregnancy and Beyond with Kyra Venable of Lavender Meadows Co
Stretch marks, itchy belly, hemorrhoids, oh my. We're diving into all things skincare in this episode! Kyra Venable, mom of 2 and Founder of Lavender Meadows Co, shares about the most common pregnancy and postpartum skin concerns and how to combat them with natural skincare. She also tells us some popular products and ingredients that we should be avoiding while pregnant and breastfeeding. I l
94. 3 Alternatives to Kegels Your Pelvic Floor Really Needs
To kegel or not to kegel? Many of us have received mixed messages on the topic of doing kegels for pelvic floor strength. And, to be honest, the answer is not one-size-fits-all. But one thing is TRUE for everyone listening: you need to be supporting your pelvic floor.
In this episode I share the downfalls of kegels, who should (and shouldn't) be doing them, along with 3 things your pelvic fl
93. Training Roadmap for the Busy Summer Months
Summer can be so fun, yet SO busy! But, let's face it, we're not 18 anymore and pregnancy and postpartum are demanding on the body. We can't "afford" to take several months off of movement. We also can't expect the same of ourselves as we do in lighter seasons.
In this episode I share my framework that will help you create a purposeful summer workout routine that you can
92. Making Peace with Body Changes with Laura Lindahl
Body change can bring up a lot of thoughts and emotions. As your body transforms through pregnancy and postpartum, it can often be uncharted territory, not to mention overwhelming. Join me and special guest, Laura Lindahl of True Strength Collective, as we unravel body image in this special season of life so you can focus on supporting your body.
Laura is a Certified Exercise Physiologist and Pre
91. "Why Am I So Winded?" & Other Pregnancy Questions I've Been Asked Recently
In this episode I'm answering questions that I've received recently from my clients as well as Instagram community related to pregnancy. It's easy to not ask a question because it feels silly, like you should already know the answer, or perhaps you didn't even think to ask it! I know that at least one of these questions has been on your mind lately. We cover topics like fatigue, pr
90. [Community] C-Sections: What WE Wish We Knew
This is a special community episode where 5 women and I share what we WISH we knew about c-sections prior to having our own. In my experience and many others, a cesarean delivery and recovery can really catch us off guard and we often aren't prepared for it. This episode is geared for the mom who is planning a c-section, recovering from one, or just wants to be prepared for anything. I hope yo
89. Strategies For a Safer Childbirth with Gina Mundy, Childbirth Attorney and Author
If you’re preparing for childbirth in the near future, this episode is a must-listen! I’m chatting with Childbirth Attorney, Author and Mom of 3, Gina Mundy. Gina has specialized in examining childbirth cases for over 2 decades. Gina wrote her book to help expecting parents become informed and prepared for the safest delivery possible. Trust me, she does not withhold information from us in this ep
88. The 3 Phases of Fitness in Pregnancy
If you've ever been curious on what types of exercise are good to do at certain points in pregnancy, this is for you! In this episode, I'll walk you through the 3 phases of fitness I recommend on your prenatal journey. Having this flexible structure in place will ensure that you're supporting your body best through all the changes!
Links and Resources:
[FREE GUIDE] Pregnancy Exercise
87. 7 Things I WISH I Knew About Pregnancy Fitness in The Beginning
Oh the things I wish I knew at the beginning of my first pregnancy! This episode is a little flashback to almost 5 years ago when I started my prenatal fitness journey and some things I would do differently. But, you really don't know what you don't know. And, the truth is, all of these inspired the work I do today as a Pre and Postnatal Fitness Coach. Join me as I share some different min
86. Eat to Optimize your Cycle and Get Pregnant with Nora DeBora
Today we are talking all about your cycle and, more specifically, eating to optimize your cycle and get pregnant. Nutrition plays a HUGE role in your ovulation and how you feel at each phase of your cycle. And, because this is something that I’ve wanted to learn more about for a very long time, I’ve brought on a special guest who knows this topic inside and out.
I’m joined by Nora DeBora, who is
85. How Your Baby Is Affected by Exercise in Pregnancy
We talk a lot about the benefits for mom by exercising in pregnancy, BUT what about your baby? How is exercise affecting them? I'll share 6 different ways research has shown exercise can affect your growing baby from early in pregnancy well into childhood. If you're someone who's been putting exercise on the back burner or is nervous about what could happen to baby, this episode will b
84. Common, NOT Normal Pelvic Floor Symptoms
Let's talk pelvic floor! In this episode I'll be sharing the common but NOT normal symptoms we sometimes experience in pregnancy and postpartum. Things like peeing when you sneeze, pain with intimacy and so many more that are framed as "being a part of motherhood." Come along for the ride to learn more about your body and what it could be telling you. And, of course, I want you t
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