STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery (Nicole Scheitlin)
Explorez tous les épisodes de STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery
| Date | Titre | Durée | |
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| 09 Jul 2024 | 99. Dealing with Unwanted Body Comments | 00:16:15 | |
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] Pregnancy Exercise Modifications by Trimester Curious about fitness coaching? Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 23 Jul 2024 | 101. Preparing for a Natural Birth with Hilary Valentine | 00:51:51 | |
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 tactical preparation strategies and pain management tools. This episode is chock-full of helpful information to help you decide if natural birth is for you (it's okay if it's not!) while empowering you with birthing confidence. Connect with Hilary: Instagram: https://www.instagram.com/hv_holistichealth/ Website: www.hv-holistichealth.com Connect with Nicole: [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Curious about fitness coaching? Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 12 Dec 2023 | 73. 3 Simple Nutrition Tips For More Energy | 00:19:47 | |
Energy can seem In short supply these days, especially if you have little kids or are pregnant. And it takes a lot to keep up with the day to day grind. In this episode, you'll learn 3 simple daily habits that will be a game changer for helping you not only improve your energy, but to keep it more consistent without all the highs and lows. These tips truly are SIMPLE things you can start doing now to expand the extra energy to the areas of life you need it most — mommin', your workouts, balancing it all. These are all things I practice in my daily life, (and definitely notice when I don't). I can't wait to dive in with you! Let's Connect Work with me! Learn more about fitness coaching Get FREE monthly pre/postnatal resources > Become a Strong Mama Insider! Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 26 Dec 2023 | 75. The Truth About Fitness Goals in Pregnancy and Postpartum | 00:20:28 | |
'Tis the season to set those New Years goals and resolutions! In this episode, I'll be sharing the truth about setting health and fitness goals in pregnancy and motherhood. I'll also share a simple 5-step framework I use with my clients to guide their intentions and actions without getting easily discouraged when something throws them off track. If you're thinking "ugh I'm super pregnant" or are in the depths of the newborn phase, don't worry. This WILL be approachable for you. This is not an episode about being overly strict and disciplined. I'll teach you to get consistent in a way that's flexible and positive so you can start to reach those health goals you've been thinking about. Can't wait to chat and start 2024 off on the right foot! Let's Connect Work with me! Learn more about fitness coaching Get FREE monthly pre/postnatal resources > Become a Strong Mama Insider! Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 08 Apr 2025 | 120. Hot Takes on Pregnancy Weight Gain | 00:13:36 | |
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!
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| 23 Jan 2024 | 79. Fourth Trimester: Exercise for Recovery and Returning to Fitness | 00:33:08 | |
Our trimester series cannot be complete without addressing the fourth trimester! Now that you've given birth, the healing journey must begin. Most women don't know that exercise, when used intentionally, is a crucial tool to your recovery process. In this episode we'll talk about body changes to expect in early postpartum, common mistakes women make, what types of exercise matter most to healing, and a sample timeline to return to full exercise. Another packed episode! Let's dive in. Go deeper with these episodes: 22. Breastfeeding and Exercise 44. Postpartum and Lactation Nutrition with Brooke Harmer 65. What They Aren’t Telling You About Birth Recovery w Dr. Marcy Crouch (The Down There Doc) Resources/Programs: [FREE] Postpartum Mobility Routine: Strong Mama Insiders Core Revival Postpartum Program: Click here 1:1 Fitness Coaching: Learn more Connect with me on Instagram! @strongmamawellness Learn more about my work on the website Discount Codes: Kindred Bravely 15% off (*affiliate link): Click Here | |||
| 04 Jun 2024 | 94. 3 Alternatives to Kegels Your Pelvic Floor Really Needs | 00:24:50 | |
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 floor REALLY needs to stay functional through all of life's physical demands. Stay tuned for practical tips you can implement into your routine right away to stay leak-free, prepare for birth, and recover postpartum with more ease. Links and Resources: [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Train with me 1:1 — Learn More and Book Your Discovery Call Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 02 Apr 2024 | 88. The 3 Phases of Fitness in Pregnancy | 00:22:38 | |
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 Modifications by Trimester Curious about working with me? Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 03 Oct 2023 | 67. 3 Steps to Heal Your Core and Pelvic Floor After Pregnancy and Birth | 00:23:45 | |
Your core and pelvic floor have gone through A LOT throughout pregnancy and birth. And the unfortunate truth is that moms are typically offered minimal guidance on how to recover and strengthen them which doesn't exactly help you start off motherhood on the right foot. In this episode I share some facts about diastasis recti and pelvic floor dysfunction and WHY core recovery is essential. I also give you the 3 key steps to include in your postpartum recovery plan (+ a bonus tip!). I hope this episode guides and supports you in nurturing your body and gets you closer to feeling like yourself again. Links! Core Revival WAIT LIST: Sign up here Explore my programs: Programs & Coaching Get FREE monthly pre/postnatal resources > Become a Strong Mama Insider! Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 18 Jun 2024 | 96. 3 Things I'm Prioritizing in my THIRD Pregnancy (surprise!) | 00:30:19 | |
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 by Trimester Curious about working with me? Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 16 Jul 2024 | 100th Episode GIVEAWAY and Q&A: Preconception, Pregnancy, Postpartum | 00:39:46 | |
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:
[100th Episode Giveaway Details!] Review the podcast for a chance to win a $100 gift card or coaching/program credit! How:
*Submit by end of day Friday 7/19/24 to be entered! I’ll announce and contact the winner on Monday 7/22/24.
[FREE GUIDE] Pregnancy Exercise Modifications by Trimester Curious about fitness coaching? Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 14 Nov 2023 | 71. Can Exercise in Pregnancy Cause Miscarriage? | 00:19:10 | |
We've got a bit of a sensitive topic as we cover the relationship (if there is any) between exercising in pregnancy and the cause of miscarriage. If you've ever felt nervous to exercise in pregnancy because you fear harming the baby, this episode is going to help reduce that fear and anxiety by giving you the research-based facts. From that information, you can choose to do what you feel is best for your body from an empowered place! In this episode you'll learn: - why many moms are nervous to exercise in pregnancy - research based facts on exercise and pregnancy loss - to release fear and self-blame - safety tips for your pregnancy workouts Let's Connect Work with me! Learn more about fitness coaching Get FREE monthly pre/postnatal resources > Become a Strong Mama Insider! Connect with me on Instagram! @strongmamawellness Learn more about my work on the website Sources: Davenport, M.H., Kathol, A.J., Mottola, M.F., et al. (2019). Prenatal exercise is not associated with fetal mortality: a systematic review and meta-analysis. British Journal of Sports Medicine. 53, 108-115. https://www.mayoclinic.org/diseases-conditions/pregnancy-loss-miscarriage/symptoms-causes/syc-20354298 Ozawa, N., Ogawa, K., Sasaki, A., Mitsui, M., Wada, S., & Sago, H. (2019). Maternal age, history of miscarriage, and embryonic/fetal size are associated with cytogenetic results of spontaneous early miscarriages. Journal of assisted reproduction and genetics. 36(4), 749–757. Wilcox, A.J., Weinberg, C.R., O’Connor, J.F., Baird, D.D., Schlatterer, J.P., Canfield, R.E. (1988). Incidence of early loss of pregnancy. New England Journal of Medicine. 319, 89-94. | |||
| 05 Mar 2024 | 84. Common, NOT Normal Pelvic Floor Symptoms | 00:21:42 | |
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 to take action so I'll leave you with what to do if you have any symptoms, as well as what to do even if you DON'T have symptoms. Let's dive in! Links and Resources: [FREE GUIDE] Pregnancy Exercise Modifications by Trimester 1:1 Pre/Postnatal Fitness Coaching: Learn more Connect with me on Instagram! @strongmamawellness Learn more about my work on the website Get 20% off NEEDED pre/postnatal nutrition [affiliate]: Click here and use code STRONGMAMA | |||
| 30 Apr 2024 | 91. "Why Am I So Winded?" & Other Pregnancy Questions I've Been Asked Recently | 00:22:08 | |
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, protein, feeling out of breath, leaking when you sneeze, and more! Links and Resources: [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Train with me 1:1: Learn More and Book Your Discovery Call Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 20 Feb 2024 | 83. Navigating Postpartum Mental Health with Clinical Psychologist, Dr. Andrea Niles | 00:29:59 | |
Moms can experience a range of emotions and mental health hurdles, as to be expected with such a big life transition! From postpartum depression and anxiety, to intrusive thoughts, and even postpartum rage. How do you know if you're affected by one? When is it time to seek support? In this episode, I interview Dr. Andrea Niles, Clinical Psychologist and Co-Founder of Prospera Mental Health and Wellness. She breaks down the top mental health disorders, how to know when to seek support, and how you can support your postpartum mental health starting in pregnancy. I find that there tends to be a lot of shame surrounding maternal mental health and, often, a lack of accessible resources to help. Hopefully this episode helps you feel more in control, prepared, and less alone when it comes to postpartum mental wellness. Learn more about Prospera Mental Health and Wellness: Website: http://prosperamhw.com/ Dr. Andrea on Instagram: @drandreaniles Prospera on Instagram: @prosperamhw Strong Mama Wellness Links and Resources: [FREE GUIDE] Pregnancy Exercise Modifications by Trimester 1:1 Pre/Postnatal Fitness Coaching: Learn more Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 11 Mar 2025 | 116. Life With 3 Kids, Birth Story, and 5 Things That Made This Postpartum the EASIEST | 00:25:52 | |
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! | |||
| 02 Jul 2024 | 98. The Harmful Effects of Bouncing Back Postpartum (and what to do instead) with Natalie Welch, RD | 00:44:35 | |
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 can be harmful on both the physical and mental health of moms. In this episode of the Strong Mama Podcast, I chat with Natalie Welch, RD of Natalie Welch Nutrition. In our conversation we talk about the societal pressures to bounce back after having a baby, and the harmful mental and physical effects of doing so. She also shares valuable insights to help stop comparing your journey to others and tips to support your postpartum healing and goals from a healthy place. Connect with Natalie! Website: www.nataliewelchrd.com Follow Natalie on Instagram Listen to Birth of a Mama Podcast: Listen on Apple | Listen on Spotify | Watch on YouTube Connect with Nicole! [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Curious about fitness coaching? Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 11 Jun 2024 | 95. Combatting Skin Concerns in Pregnancy and Beyond with Kyra Venable of Lavender Meadows Co | 00:48:03 | |
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 learned a TON in this episode, I only wish I had learned it earlier. Enjoy my conversation with Kyra! Connect with Kyra and Lavender Meadows Co- Website: https://lavendermeadowsco.com/ Instagram: https://www.instagram.com/lavendermeadowsco/ Get 25% OFF skincare with code: STRONGMAMA25 Connect with Nicole- [GRAB THE FREE GUIDE] Pregnancy Exercise Modifications by Trimester Private Pre/postnatal Fitness Coaching— Learn More and Book Your Discovery Call Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 25 Mar 2025 | 118. Getting Rid of Mom Guilt: A Powerful Reframe | 00:12:59 | |
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 grip on you. I think this concept will lift a heavy weight off your shoulders and help you to meet more of your self care needs! Programs: FREE: Let's Connect! | |||
| 09 Apr 2024 | 89. Strategies For a Safer Childbirth with Gina Mundy, Childbirth Attorney and Author | 00:59:04 | |
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 episode. I mention it several times, but I WISH I had this knowledge prior to my first birth. Get ready to learn more about preventing complications, best questions to ask your provider, navigating interventions, creating a supportive birth plan, and ultimately bringing a healthy baby into this world! Connect with Gina Website: www.ginamundy.com Amazon Book Link: https://www.amazon.com/dp/B0C9KFNPNQ Instagram: @GinaMundy https://www.instagram.com/ginamundy/ Facebook: Gina Mundy, Author https://www.facebook.com/profile.php?id=100093989808329 Linked In: Gina Mundy https://www.linkedin.com/in/gina-mundy-70318554/ Twitter: @ginamundy_ https://twitter.com/GinaMundy_ Connect with Nicole [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Curious about working with me? Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 10 Sep 2024 | VBAC Success Tips with Meg of Vibrant Mama Wellness | 00:39:56 | |
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 VBAC. Meg of Vibrant Mama Wellness shares all about her first c-section experience, what led her to choose a VBAC, how she worked through fear, and preparation tips! Join us. Connect with Meg Website: https://vibrantmamawellness.com/ Instagram: https://www.instagram.com/vibrantmamawellness/ TikTok: https://www.tiktok.com/@vibrantmamawellness Connect with Nicole [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Learn more about pre/postnatal fitness coaching! Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website NEEDED Code Get 20% off NEEDED pre/postnatal nutrition: Click here and use code STRONGMAMA [affiliate] | |||
| 22 Oct 2024 | 112. 6 Signs Your Pregnancy Workouts Are *Not* Right For You | 00:19:37 | |
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 you can easily make some tweaks! Join the FREE Prenatal Power 5-Day Pregnancy Fitness Challenge (Starts Oct. 28!) Inside you'll get prenatal workouts with me, learn best practices for exercising safely and confidently in pregnancy, join other mamas in a private community and have access to me for questions along the way! Links! | |||
| 05 Dec 2023 | 72. Diastasis Recti Myths, Truths, and Recovery Tips with Rachel of Infinite Joy Physical Therapy | 00:43:32 | |
We're taking a deep dive into diastasis recti (DR) which is the abdominal separation that we commonly get in pregnancy. I know there tends to be a lot of fear around DR, so I wanted to bring on a guest expert on the topic. Rachel is a Doctor of Physical Therapy specializing in the Pregnancy and Postpartum, the owner of Infinite Joy PT, and mom of 2. She is actually a friend of mine and someone I worked with on my postpartum recovery journey. In the episode, Rachel helps bust some big myths surrounding DR, explains who might be at risk, and provides practical tips for how to heal. If you want to better understand your body and core, this is the episode for YOU. Let's Connect! Work with me! Learn more about fitness coaching Get FREE monthly pre/postnatal resources > Become a Strong Mama Insider! Connect with me on Instagram! @strongmamawellness Learn more about my work on the website Connect with Rachel Website: https://www.infinitejoyphysicaltherapy.com/ Instagram: https://www.instagram.com/infinitejoypt/ | |||
| 10 Oct 2023 | 68. Avoid These Postpartum Exercise Mistakes | 00:20:22 | |
So... you're ready to return to exercise and start feeling like yourself again after having your baby! Before you dive in, there are some things you should know (and avoid) with this season of your body in order to support your healing and avoid injury to your core. If you're wondering whether you can run, lift, or do a core routine, listen to this episode first! You'll walk away with not only 4 things to avoid, but what you can do instead to have a smooth transition back to movement. Links! Core Revival Program: Sign up here Explore Programs and Coaching: Programs & Coaching Get FREE monthly pre/postnatal resources > Become a Strong Mama Insider! Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 08 Oct 2024 | 110. What EXACTLY To Include in Your Pregnancy Exercise Routine | 00:17:17 | |
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, feel-good pregnancy and birth! Links!
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| 17 Oct 2023 | 69. From Unprepared to Thriving in Motherhood with Laila of the Learning to Mom Podcast | 00:40:47 | |
A real conversation on the highs and lows of pregnancy and motherhood with Laila of the Learning to Mom Podcast. Between being the first of her friends to experience pregnancy, not feeling prepared to become a mom, navigating prenatal depression, and multiple big life transitions, Laila has been through A LOT. Her biggest regret was not seeking out education to really understand her options during pregnancy and birth. Now she's on a mission to provide education to expecting moms so they can have an informed pregnancy, birth, and motherhood. You can find it all on the Learning to Mom Podcast. I know you'll connect with parts of Laila's story and I hope you'll pop in on this honest conversation. Connect with Laila and the Learning to Mom Podcast Follow on Instagram Listen on Apple Podcasts Listen on Spotify Connect with me Explore Programs and Coaching: Programs & Coaching Get FREE monthly pre/postnatal resources > Become a Strong Mama Insider! Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 13 Aug 2024 | 103. The Low Motivation "Fix" | 00:23:45 | |
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 actionable solutions for each. I know you'll find something in this episode you can go out and take action on right away. Links and Resources: [INTEREST LIST] Upcoming Empowered Pregnancy program [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Curious about fitness coaching? Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 09 Jan 2024 | 77. Second Trimester Exercise Tips and Modifications | 00:39:26 | |
Continuing our trimester series, it's time to cover the 2nd trimester! For many of you, you'll start feeling more energized at this point and ready to get more active. This is where you can really apply techniques to prepare for the rapid changes and demands of the 3rd trimester. Tune in to learn what's going on with your body (physiologically and physically) during this stretch of pregnancy, how it impacts your movement, key training tips, and important exercise modifications to set yourself up for success! Additional recommended episodes: Ep. 40 - Warning Signs for Pregnancy and Postpartum Exercise Ep. 54 - Simplifying the Pelvic Floor Ep. 63 - Are your Pregnancy Workouts Safe Ep. 56 - 6 Reasons to Strength Train in Pregnancy [FREE GUIDE] Pregnancy Exercise Modifications by Trimester [FREE CONTENT] Join Strong Mama Insiders Let's Work Together: Learn more about fitness coaching Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 06 Feb 2024 | 81. The "Sport" of Pregnancy and Motherhood | 00:19:19 | |
In this episode, I offer you a new and refreshing perspective on how to use exercise as a tool to feeling and functioning your best in this phase of life. I share how my views on exercise have changed from pre-pregnancy, for the better, and how you can do the same! I have no doubt this shift will give you new (and lasting) motivation to care for your body and also give you the confidence that what you're doing is WORTH your time! Enjoy this unique perspective so you can enjoy your journey into motherhood that much more. Links and Resources: [FREE GUIDE] Pregnancy Exercise Modifications by Trimester 1:1 Pre/Postnatal Fitness Coaching: Learn more Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 01 Oct 2024 | 109. Harmful Pregnancy Exercise Myths You've Been Told | 00:16:31 | |
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 supporting their body with movement. Let’s be honest, there’s enough misleading information in the online space. So let’s get to the bottom of some top prenatal fitness myths you’ve definitely heard before! Links! | |||
| 23 Apr 2024 | 90. [Community] C-Sections: What WE Wish We Knew | 00:17:30 | |
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 you enjoy this episode and feel empowered by these mama's stories! Links and Resources: Early Postpartum Recovery Program: Core Revival Curious about working with me? Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 29 Oct 2024 | 113. Preventing Common Pregnancy Pains and Injuries | 00:19:23 | |
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 going to share with you exactly how to do that so you don't wind up with debilitating back or pelvic pain later in pregnancy. Join the Empowered Pregnancy Interest list Other Links! | |||
| 01 Apr 2025 | 119. 5 Simple Daily Habits for Your Healthiest Pregnancy | 00:22:44 | |
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 your energy and daily life! Links!
Codes NEEDED Hydration Support/electrolytes - Get 20% off: Click here and use code STRONGMAMA [affiliate] | |||
| 26 Mar 2024 | 87. 7 Things I WISH I Knew About Pregnancy Fitness in The Beginning | 00:21:37 | |
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 mindsets and tactical approaches I would have taken to improve my pregnancy experience, and how you can make these shift right now to have a strong, healthy pregnancy journey. Links and Resources: [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Curious about working with me? Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 30 Jan 2024 | 80. Strategies For an Efficient, Functional Birth with Deb Flashenberg of the Prenatal Yoga Center | 00:41:30 | |
If you’re going to be preparing for birth at any point in the near future, this episode is for YOU. I am chatting with Deb Flashenberg of the Prenatal Yoga Center, all about how to have a more efficient and functional birth through exercise, including prenatal yoga. In the episode Deb shares strategies you can practice to help have a smoother labor, help your baby descend through your pelvis and, ultimately, how to set yourself up for a better birth experience - both mind and body. This is THE stuff I wish I had known before my first birth and I’m so excited to share this with you. Deb Flashenberg is the founder and director of the Prenatal Yoga Center in NYC. Along with being a prenatal yoga teacher, she is also a labor support doula, Lamaze childbirth educator, and mother of two. Deb also hosts the podcast Yoga | Birth | Babies, where she speaks with some of the world’s leading experts in pregnancy, birth, breastfeeding and parenthood. Explore the Prenatal Yoga Center: Website: http://www.prenatalyogacenter.com/ Instagram: @prenatalyogacenter Strong Mama Wellness Links and Resources: [FREE GUIDE] Pregnancy Exercise Modifications by Trimester 1:1 Pre/Postnatal Fitness Coaching: Learn more Connect with me on Instagram! @strongmamawellness Learn more about my work on the website Discount Codes: Milkology Breastfeeding/Pumping Courses 10% off (*affiliate): Click here and use code SMW10 | |||
| 12 Nov 2024 | 115. My Hospital Bag for Baby #3! | 00:23:32 | |
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!
Discount Codes: Kindred Bravely 15% off (*affiliate): Click Here and use code STRONGMAMA15 | |||
| 07 May 2024 | 92. Making Peace with Body Changes with Laura Lindahl | 00:48:51 | |
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/postnatal Fitness Coach. She helps women identify the limiting beliefs they have about their body and faith so they can finally find freedom from body pressures, confidently build strength, and develop unshakable faith. Connect with Laura Website: https://www.truestrengthcollective.com/ Instagram: https://www.instagram.com/truestrengthcollective Podcast: Her True Strength Connect with Nicole [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Train with me 1:1 — Learn More and Book Your Discovery Call Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 17 Sep 2024 | Releasing Guilt and Perfectionism as a Mom with Alexis Adams | 00:45:40 | |
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 Alexis Adams, a therapist and coach for moms, walks us through helpful strategies to identify, reframe, and use guilt in a positive way. If guilt is getting in the way of you showing up as the mother you want to be, this episode is for you. Connect with Alexis Website: http://confidentlytherapy.org/ Instagram: https://www.instagram.com/confidently.therapy Free Resources: https://www.confidentlytherapy.org/freebies Connect with Nicole [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Learn more about pre/postnatal fitness coaching! Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website Discount Codes: Kindred Bravely 15% off (*affiliate): Click Here and use code STRONGMAMA15 | |||
| 18 Mar 2025 | 117. Can You Prevent Ab Separation In Pregnancy? The Truth and Tips for a Strong Core in Pregnancy and Beyond | 00:16:43 | |
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 beyond. Links!
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| 26 Sep 2023 | 66. Q&A: Answering Your Postpartum Recovery and Exercise Questions | 00:32:15 | |
Answering all YOUR postpartum recovery and exercise questions! We cover when to start exercising after birth, preventing prolapse, how to know if you have diastasis recti, what exercises are safe after birth, breastfeeding and weight loss, and MORE. If you recently had a baby (or soon will) this episode will help you heal and support your body in early postpartum and beyond! Links! Core Revival WAIT LIST: Sign up here Explore my programs: Programs & Coaching Get FREE monthly pre/postnatal resources > Become a Strong Mama Insider! Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 25 Jun 2024 | 97. The "Mom Pooch" | 00:24:25 | |
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 worth as a human being. Join me to chat about what is exactly the so-called "mom pooch" is, what are some underlying causes, and action steps for TRUE healing. Links and Resources: [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Curious about fitness coaching? Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 06 Aug 2024 | 102. Keep Your Milk Supply While Returning to Exercise Postpartum | 00:22:41 | |
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 some truths and tips around weight loss while breastfeeding for those interested in that. You can have a wonderful lactation journey AND fitness journey at the same time. Consider this your go-to episode for that! Links and Resources: [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Core Revival: Postpartum Recovery Program: Learn more here Curious about fitness coaching? Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website Discount Codes: Milkology Breastfeeding/Pumping Courses 10% off (*affiliate): Click here and use code SMW10 Kindred Bravely 15% off (*affiliate): Click Here and use code STRONGMAMA15 | |||
| 19 May 2022 | 1. 3 Simple Steps for Your Healthiest Pregnancy & Postpartum | 00:19:06 | |
In this first episode, we break down foundational steps to creating the healthy lifestyle you want and deserve to have on your motherhood journey. These are not cookie cutter tips you've heard before, but things that go beneath the surface. Dive in to learn these 3 tips and start applying them right away. Book a free consult call with Nicole. Learn more about my work by connecting on Instagram and my website! | |||
| 19 May 2022 | 2. De-bunking the Top 5 Pregnancy Fitness Myths | 00:24:09 | |
Are you confused or worried about what's safe and unsafe when exercising in pregnancy? In this episode we're de-bunking common myths around core training, running, and starting an exercise routine with baby on board. You'll leave this episode feeling clear on what you can/cannot do as well as have more confidence in the safety of your movement! Book a free consult call with Nicole. Learn more about my work by connecting on Instagram and my website!
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| 24 May 2022 | 3. The 6 Do's and Don'ts of Postpartum Exercise | 00:26:10 | |
Calling all new (and soon-to-be) mamas! Wondering how to best support your body's healing process postpartum while getting back to exercise and all the things you love again? Postpartum can be a confusing and overwhelming time. This episode breaks down what we should, and shouldn't, be doing from the day we deliver to the day we get doctor's clearance and beyond. After this, you'll feel much more confident navigating your postpartum exercise journey!
Links Mentioned: Postpartum Core Revival Program Book a free consult call with Nicole.
Learn more about my work by connecting on Instagram and my website! | |||
| 31 May 2022 | 4. Weight Gain in Pregnancy: Recommendations, Nuances and Tips | 00:21:32 | |
Let’s take a deep dive into all things regarding weight gain in pregnancy. You’ll learn the “traditional” weight gain recommendations as well as nuances of these recommendations so you can better understand and trust in your body. We’ll also talk about why the number on the scale may not be as important as you think and how to mentally navigate and accept weight gain throughout your pregnancy. | |||
| 07 Jun 2022 | 5. Diastasis Recti: Tips for Prevention and Recovery | 00:27:42 | |
There’s typically a lot of fear around diastasis recti (DR) in pregnancy and early postpartum. You might be surprised to learn that this abdominal separation is a normal and natural part of pregnancy! This episode breaks down what DR is, why it happens, and gives you actionable tips to protect your core and minimize your risk for a greater DR so you can have a smooth postpartum recovery.
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| 14 Jun 2022 | 6. Self Compassion Vs. Making Excuses | 00:21:18 | |
Are you showing self-compassion or making excuses? This is something many of us struggle with when it comes to our health and fitness in pregnancy and postpartum which can lead to a lot of shame and guilt. In this episode we break down the difference between self-compassion and making excuses, how to identify them in your life, and how more self-compassion ultimately leads to better consistency and results.
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| 21 Jun 2022 | 7. Why Your Butt Got Smaller In Pregnancy | 00:14:59 | |
Ever wonder why your butt gets smaller as a mom? It’s common to get what we sometimes call “mom butt” after pregnancy. Tune into this episode for more on the science behind why this happens, what problems may arise from it, and what you can do about it.
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| 28 Jun 2022 | 8. 7 Things To Avoid When Working Out In Pregnancy | 00:31:00 | |
This episode breaks down 7 things to avoid when working out in pregnancy. We’ll dive into a mix of tactical things you can apply directly to your exercise routine as well as some essential mindset shifts that will make the journey more realistic and enjoyable. This episode is packed with golden nuggets to help you better serve your body in pregnancy and set you up for a smooth postpartum recovery. | |||
| 05 Jul 2022 | 9. Prenatal Nutrition 101 with Haley Miskowiec | 00:55:32 | |
Have you felt overwhelmed or confused with how to eat in order to have a healthy pregnancy? I have Registered Dietitian Nutrition, Haley Miskowiec, on to share all about what nutrients to increase and decrease during pregnancy, common myths we should be aware of, as well as how to combat common pregnancy symptoms with food. I know you'll gain so many actionable tips to help increase your confidence and feel better on your pregnancy journey. Let's dive in! | |||
| 12 Jul 2022 | 10. 7 Powerful Hidden Benefits of Exercising in Pregnancy | 00:32:07 | |
Let’s be honest, most of us already know that exercise is good for us, right? This episode dives much deeper into 7 powerful hidden benefits of not just exercising in pregnancy, but training your body for the demands and lifestyle changes you’re going through. These 7 benefits are very personal to me but I know you’ll be able to connect and relate, and maybe even uncover a deeper why to guide you on your pre/postnatal health and fitness journey. | |||
| 19 Jul 2022 | 11. Navigating Self-Conscious Body Thoughts in Pregnancy and Postpartum | 00:23:03 | |
Battling with self-conscious body thoughts is common in pregnancy and postpartum. It makes sense - our bodies are going through extreme changes, clothes fitting differently, and we ultimately feel different in our skin. In this episode, I share my experience with body image this pregnancy as opposed to my last and share my process for weeding out any negative body thoughts so I can carry on with my life. I know this episode will help you find peace and strength in your body, even if it looks and feels different right now. | |||
| 02 Aug 2022 | 13. Managing Gestational Diabetes with Nutrition & Exercise in Pregnancy | 00:22:53 | |
Gestational diabetes occurs in about 2-10% of pregnancies. While it can't necessarily be prevented, it can be managed with nutrition and exercise. In this episode I share my thoughts and experience with GD as well as how I manage blood sugar with nutrition and exercise. Whether you have GD or not, the tips in this episode are important to having a healthier pregnancy. | |||
| 26 Jul 2022 | 12. Preparing for Postpartum Recovery in Pregnancy | 00:23:42 | |
Think postpartum recovery starts when you have the baby? Think again. It can actually start while you’re still pregnant! In this episode, Nicole breaks down the impact pregnancy and birth has on your body and gives tactical tips to help set yourself up for a smooth, strong postpartum recovery. | |||
| 09 Aug 2022 | 14. Why Moms Should Lift Weights with Mark of Training Strong Women | 00:38:56 | |
In this episode, guest Mark Breedon of Training Strong Women and I collaborate on 7 reasons moms should lift weights. You'll be sure to gain tons of inspiration and tips for being stronger as a mom, managing your time, mindset, and more. Strength training has positively impacted my daily life, mentally and physically, as well as the lives of Mark's clients. Tune in for this great conversation that will motivate and inspire you! | |||
| 16 Aug 2022 | 15. Where is Your Pelvic Floor? | 00:15:39 | |
Have you heard the term ‘pelvic floor’ but aren’t quite sure where it is exactly? In this episode, I walk you through a guided tutorial of finding your pelvic floor and how to effectively activate it so you can prevent dysfunction on your motherhood journey. We’ll also talk a bit about the importance of pelvic floor work and how it helps improve your life as a whole. If you’re looking to gain some quick awareness of your pelvic floor, be sure to tune in! | |||
| 23 Aug 2022 | 16. All Things Motherhood and Preparing For Baby #2 | 00:26:26 | |
A candid and vulnerable chat as I share my experience with motherhood and preparing to welcome our second baby boy in a few short weeks. From the tough early days as a mom, to navigating toddlerhood, and everything in between, I share how this time feels completely different (in a good way). This is an episode I feel new and expecting moms alike will be able to connect with and relate to. | |||
| 30 Aug 2022 | 17. Postpartum Recovery Tips for the First 6 Weeks | 00:21:27 | |
Just have a baby? Chances are, you’re wondering how you can optimize your healing and get back to feeling like YOU again. In this episode, we discuss 3 important steps you can take in the early weeks postpartum to speed up your healing journey and give your body the care it needs!
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| 06 Sep 2022 | 18. THE Mindset Shift You Need for a Healthy Pregnancy | 00:18:11 | |
It can be hard mentally to accept and navigate all the extreme body changes in pregnancy. In this episode, we’ll chat through 1 KEY mindset shift to make in pregnancy that will help you to more easily navigate the body changes and work WITH your body, instead of against it. This key tip will be a game-changer! | |||
| 01 Sep 2022 | BONUS: Confused on How to Safely Workout in Pregnancy? | 00:06:24 | |
Join the FREE 3-day Live Pregnancy Training Series to learn how to safely and confidently exercise in pregnancy so you can support your body through the changes AND prepare for birth. You'll learn research-based facts, safety tips, important modifications, and walk away with a framework for giving your body what it needs to thrive in pregnancy. Connect on Instagram @strongmamawellness
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| 13 Sep 2022 | 19. 3 Primary Fitness Goals To Focus On In Pregnancy | 00:27:00 | |
Are you still stuck on your pre-pregnancy fitness goals? Many of us are and it can lead to inconsistency, questioning, and low motivation. In this episode, we'll talk about where to focus your attention and energy so you can not only get back some motivation and excitement for working out but also support your body in pregnancy and beyond. | |||
| 20 Sep 2022 | 20. 4 Pillars of Exercise For a Strong, Healthy Pregnancy | 00:26:53 | |
Curious what exactly goes into an effective pregnancy exercise routine? In this episode, you'll learn the 4 pillars of exercising in pregnancy, why each one matters and how to implement them in your routine. When you include these 4 types of movement you set yourself up for a strong, healthy pregnancy and journey into motherhood! | |||
| 27 Sep 2022 | 21. C-Section Recovery Tips | 00:25:33 | |
Rarely are we prepared for a cesarean birth, let alone equipped to recover from it. If your cesarean was anything like mine, it was completely unexpected. And, on top of that, we’re often sent home with little information on healing and recovering from this major abdominal surgery. Amidst caring for a new baby and struggling through daily tasks, our recovery gets put on the back burner. We deserve better, mamas. Having been through a c-section and as a pre/postnatal fitness coach, I want to equip you with some really simple, yet impactful tips to help you recover from your c-section. This episode lays out 5 tips to help you recover, heal, and gain strength so you can feel more functional day to day AND get back to everything you love again as a mom. Free Guide: 3 Steps to Healing Your Core After Baby Core Revival: 6 Week Postpartum Core Recovery Program Let's connect over on Instagram @strongmamawellness!
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| 04 Oct 2022 | 22. Breastfeeding and Exercise: Tips and Strategies to Keep Your Milk Supply | 00:19:06 | |
It’s time we crush a BIG myth: Exercise will hurt your milk supply. The truth is, exercise can hurt your milk supply as much as lack of hydration, lack of nutrition, and stress. It’s important to take a holistic view and not see exercise as the enemy, but as one piece of the puzzle. Exercise alone will not damage your milk supply when you take a few key things into consideration. This episode highlights 3 big tips for exercising as a lactating mom to help you keep a steady milk supply while re-introducing exercise postpartum. I also share a few tips that worked for me as a breastfeeding mom to stay comfortable and keep a consistent nursing and workout routine. Join the Wait List for 1:1 Pre and Postnatal Fitness Coaching Connect with me on Instagram @strongmamawellness! | |||
| 11 Oct 2022 | 23. Are Running and Jumping Safe in Pregnancy? | 00:13:25 | |
Are running and jumping safe in pregnancy? Like many things in the pre/postnatal space, there is not a black and white answer. But the good news is, if you LOVE a good run or HIIT workout you may not have to give them up when you become pregnant. It can really depend on you and how your body is responding to higher-impact activities as well as the trimester of pregnancy you’re in. This episode dives into several things to consider when you want to run and jump in pregnancy and how to approach it in a way that’s safe for both you and baby! Links: Get our free pregnancy guide! Ultimate Guide to Exercise in Pregnancy Join Empowered Pregnancy to get the workouts, education, and exact roadmap to having a strong health pregnancy and birth Connect over on Instagram @strongmamawellness! | |||
| 18 Oct 2022 | 24. 4 Tips to Stay Active in Pregnancy | 00:21:57 | |
Many of us have great intentions to stay active and healthy during pregnancy, but that doesn't make it easy. Pregnancy will offer us different circumstances that can make it difficult to stay consistent. If we don't adjust both our mindset and strategy, we may wind up feeling guilty or defeated. This episode packs both mindset and practical strategies to help you keep your active lifestyle and support your body in a healthy pregnancy! Links/Resources: Check out our Pregnancy Fitness Program: Empowered Pregnancy Join the wait list for 1-1 Pre/postnatal Fitness Coaching Connect on Instagram @strongmamawellness Learn more on our website | |||
| 25 Oct 2022 | 25. Your 3-Step Postpartum Return to Fitness Plan | 00:17:33 | |
Returning to fitness postpartum can either be really exciting or really daunting - sometimes both! One thing is for sure, you want to be certain you're moving your body in a way that supports both your recovery as well as journey back to strength. Rushing this process could result in injuries that set you back far longer than you want. If you want to get back to all the things you love (including movement and exercise) postpartum, I'm giving you my 3-step framework for doing this in the most safe and supportive way for your body! Links/Resources: Join our 6 Week Postpartum Core Program: Core Revival Join the wait list for 1-1 Pre/postnatal Fitness Coaching Connect on Instagram @strongmamawellness Learn more on our website | |||
| 01 Nov 2022 | 26. Fitness Lessons that Prepared Me for Motherhood | 00:17:12 | |
In my 12 years as a fitness professional and 2.5 years as a mom, I've discovered there are a lot of parallels between the two. In a sense, many lessons I've gained from my health and fitness journey have also helped me in motherhood! This is a fun, light, and more personal episode that I know you'll relate to. And, if you're not a mom yet, take notes - these lessons are everything! Links/Resources: Join our 6 Week Postpartum Core Program: Core Revival Pregnancy Fitness Plan: Empowered Pregnancy Join the wait list for 1-1 Pre/postnatal Fitness Coaching Connect on Instagram @strongmamawellness Learn more on our website | |||
| 08 Nov 2022 | 27. My Birth Story with Baby #2 and VBAC vs C-Section | 00:24:15 | |
My birth story with baby #2 was radically different than with my first son. As my first birth was an emergency c-section, I had to face the decision on whether to have a repeat cesarean or try for a VBAC. In the episode I share how I made this important decision, how the whole experience went, and if I have any regrets. Thanks for listening in! Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 15 Nov 2022 | 28. The 6 Week Postpartum Clearance to Exercise: What you Need to Know | 00:20:13 | |
Is getting cleared to exercise at your postpartum appointment a green light to get back to all your old workouts? This episode fills you in on what you need to know about that infamous 6 week postpartum check-up and debunks 2 common myths. Listen in for ways to support your body, prevent injury, and continue to heal in the early postpartum period and beyond. Mentioned in the episode: Episode 25: Your 3-Step Postpartum Return to Fitness Plan Learn more on our website.
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| 23 Nov 2022 | 29. The #1 Thing Missing in Your Pregnancy and Postpartum Workouts | 00:16:30 | |
Ideally, we want our workouts and movement in pregnancy and postpartum to support the changes that we're going through so we can take them on with more ease, strength, and comfort. However, many of us (including my past self) miss this 1 key piece! Missing this might mean more aches, pains, injuries and unwanted things. Tune in to learn more about what it is and how to include it so you can feel, move, and function your best in pregnancy and postpartum. Links: Black Friday Deals (thru November 27, 2022) | |||
| 07 Dec 2022 | 30. Fourth Trimester Healthy Eating Tips | 00:24:45 | |
It can be a real challenge to ensure you're fueling your body with nutritious food in the early postpartum period. But, as we all know, it's important to nourish our body so we have the energy needed to take care of our baby. In this episode, I share tips that have helped me eat healthy, stay hydrated and keep my energy levels up (as much as possible) in the fourth trimester!
Let's Work Together! Pre/postnatal Fitness Coaching Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 10 Jan 2023 | 31. Setting Positive Fitness Goals in Pregnancy and Postpartum | 00:27:51 | |
A new year is here and you're probably feeling the pull to work on your health and fitness. Many people around you are, and it just feels like the perfect fresh start. However, as we know, pregnancy and postpartum can be a difficult time for motivation and consistency. If you're not feeling your best, it can be disappointing and you may have a little FOMO. In this episode I want to validate and acknowledge how true this is, talk about fresh starts, and give you a powerful framework for setting positive and meaningful goals that are realistic for you! You'll also learn the 2 different goal categories and when/how to use each. Get ready to drop into this powerful and relatable episode to get moving on how you want to feel in your pregnancy and postpartum journey. Work with me 1:1 Pre/postnatal Fitness Coaching Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 17 Jan 2023 | 32. 5 Exercise Techniques to Prepare for an Easier Birth | 00:21:38 | |
Birth is the ultimate athletic event of your life. It can feel intimidating and unpredictable. The good news is, we can use exercise as a tool to help prepare our body for the demands of labor and delivery as well as help improve our birth outcomes! In this episode, we talk about what research has shown about exercise and it's impact on birth as well as 5 exercise techniques that you can start doing in pregnancy. Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 24 Jan 2023 | 33. Q&A Episode: Postpartum Exercise Timeline, Exercise After Pregnancy Loss, and MORE! | 00:26:54 | |
This episode is a mixed bag of topics! I'm answering YOUR questions about postpartum fitness, how I "do it all" as a business owner and mom, and even exercise recommendations after miscarriage. Whether you're currently pregnant or postpartum you'll learn a lot about how to approach your recovery and return to exercise after baby. I'm excited to dive into some personal and relatable topics with you.
Work with me 1:1 Pre/postnatal Fitness Coaching | |||
| 31 Jan 2023 | 34. What Consistency Actually Looks Like in Pregnancy and Motherhood | 00:16:36 | |
Pregnancy and motherhood can make it challenging to stay consistent with the healthy habits that makes us feel our best. Our circumstances are just different than most and we either have less time or bandwidth for things like working out, meal prepping, mindfulness practices, you name it. Since we're not changing our circumstances any time soon, I'm going to share with you a way to reframe consistency. This reframe will help it become easier to do what you can right now, instead of beating yourself up for what you can't. Sound like the mindset shift you need? I thought so. Listen in! Work with me 1:1 Pre/postnatal Performance Coaching Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 07 Feb 2023 | 35. Understanding Gestational Diabetes: Risk Factors, Tips, and More! with Leslee Flannery | 00:52:23 | |
In this episode we chat with special guest, Leslie Flannery, who is a Registered Dietitian specializing in gestational diabetes. We talk about common misconceptions with GD, risk factors, how to prepare for the test, and 3 tips to manage your blood sugar early on in pregnancy (and beyond!). Whether you have GD or not, you'll have some tangible tips to take with you for balanced nutrition in pregnancy. Connect with Leslee on Instagram @gestational.diabetes.nutrition Work with me 1:1 Pre/postnatal Performance Coaching Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 14 Feb 2023 | 36. The Truth About Doing "Abs" In Pregnancy | 00:25:42 | |
Have you ever heard that you shouldn't do "abs" in pregnancy? This is pretty common so we're going to break it down in this episode. Along with answering the important question of whether or not it's safe you'll learn the purpose of our core in pregnancy, what to avoid, and what to do instead! If you're pregnant or soon to be, you don't want to miss this one! Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 21 Feb 2023 | 37. 3 Things To Stop Doing For A Healthier Pelvic Floor | 00:19:15 | |
I'm willing to bet you do at least ONE of these three things! This episode is going to bring awareness to daily movements and habits that could be compromising the health of your pelvic floor. Your pelvic floor is already undergoing lots of stress as a result of pregnancy and birth, so calling attention to these, often unintentional, daily habits is super helpful in keeping it functional so you can minimize risk of leaking, painful intercourse, and other symptoms! This episode is helpful no matter what stage of the motherhood journey you're in. Episode 15: Where is Your Pelvic Floor? For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders Work with me 1:1 Pre/postnatal Performance Coaching Connect with me on Instagram! @strongmamawellness Learn more about my work on the website
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| 28 Feb 2023 | 38. 5 Things Your Doctor Won't Tell You About Exercising in Pregnancy | 00:28:10 | |
Our doctors are often the trusted resource in pregnancy regarding ours and our baby's health, but can we also rely on them for fitness advice? I highly respect medical professionals and, in my experience as a patient and as someone specializing in pre/postnatal fitness, I've seen a lot of vague recommendations given to pregnant people in addition to outdated information. While this may not be true of all providers it certainly does happen for the simple fact that prenatal fitness isn't something they're required to be informed about or stay up to date on. In this episode, we dive into 5 things you may not be told by your doctor as it relates to your pregnancy fitness routine. Buckle up for some eye-opening facts and serious myth de-bunking! Links! For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders Work with me 1:1 Pre/postnatal Performance Coaching Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 07 Mar 2023 | 39. When To Rest Vs. Workout | 00:18:47 | |
Today we're settling a common debacle of pregnancy and postpartum: how to know when to rest vs. workout. Let's be honest, in this phase of life we're going to be running into fatigue more often than we like. In this episode I'll give you tips on how you can embrace rest, determine what your body actually needs, and honor whatever that might be without guilt or shame. Work with me 1:1 Pre/postnatal Performance Coaching Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 14 Mar 2023 | 40. Warning Signs for Exercise in Pregnancy and Postpartum | 00:23:03 | |
How much is too much? In this episode I'll share 6 warning signs your body might give you while exercising in pregnancy and postpartum. You'll learn what to look for, what the warning sign might be telling you, and how to fix it, if possible. This is a must listen to ensure your safety while working out in both pregnancy and postpartum. For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders Work with me 1:1 Pre/postnatal Performance Coaching Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 21 Mar 2023 | 41. Loving Your Body Through Changes with Victoria Yates | 00:50:38 | |
Pregnancy and postpartum come with a lot of body changes which, quite honestly, can leave you feeling foreign in your own body. You may feel like it’s difficult to maintain a positive body image and be tempted to make big changes that might not be best for your body. On this episode I'm joined by Victoria Yates, an Intuitive Eating and Body Image Coach. We talk all about how to love your body amidst the changes, finding peace and balance with food, and how to break free from the wrath of diet culture. Join us for this honest, reassuring, and inspiring conversation! Links: Connect with Victoria on Instagram or her website For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 28 Mar 2023 | 42. 8 Simple Wellness Tips for Tired Mamas | 00:28:29 | |
There comes a time (okay, several times) on your pregnancy and motherhood journey you may encounter phases of pure fatigue. It’s the kind of tired you can’t just fight off with caffeine, but actually forces you to slow down. One area that can be especially be hard to adjust is our fitness and wellness routine. The tendency I often see is to stop everything all together until your energy comes back, which can make it a lot harder to get back into it. Alternatively, you can turn down the dial a bit, give yourself space to rest, and keep taking care of yourself in simple, manageable ways. That way, when you do feel better (and you WILL), it’ll be much easier to turn the dial back up. In this episode I share 8 simple ways you can continue to take care of your physical and mental wellness, while supporting your energy in phases of exhaustion. Links! For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders Work with me 1:1 Pre/postnatal Performance Coaching Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 04 Apr 2023 | 43. The Best Kept "Secret" For a Healthier Pelvic Floor | 00:24:26 | |
Your core and pelvic floor are under a lot of stress in pregnancy and birth. This episode highlights what I feel is one of the best kept and underrated "secrets" for maintaining core and pelvic floor health throughout pregnancy and postpartum. I'll teach you a simple technique you can do on a daily basis in less than 3 minutes! No equipment needed. I've also included a bonus video to go along with this episode when you join Strong Mama Insiders (free!). For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders Work with me 1:1 - Pre/postnatal Performance Coaching Connect with me on Instagram! @strongmamawellness Learn more about my work on the website
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| 11 Apr 2023 | 44. Postpartum and Lactation Nutrition with Brooke Harmer | 00:55:02 | |
One key component to support your postpartum recovery is quality nutrition. Plus, if you're breastfeeding or pumping, nutrition is essential to having a good milk supply! But this can all feel super overwhelming to put into action. Our guest, Brooke Harmer of Ka Pai Cooking, shares all about what to focus on with your postpartum nutrition, how to boost milk supply, her favorite meal and snack ideas and, most importantly, how to turn this all into simple healthy habits that make feeding yourself (and baby) a little less complicated. Brooke's Blog: Click Here Follow Brooke on Instagram: Click Here For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders Work with me 1:1 - Pre/postnatal Performance Coaching Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 18 Apr 2023 | 45. Your Top C-Section Questions Answered! | 00:31:49 | |
The cesarean delivery can feel both daunting and mysterious. In this episode I answer all of your questions about the experience, recovery, and emotional baggage that comes with it. We also talk VBACs, recovery with multiples, and how a planned c-section compares to an unplanned. I come to this episode as two-time c-section mama and also a coach who has helped multiple women heal and re-strengthen post c-section. My hope is that my combined personal and professional experience can help you feel more prepared for, and less scared of, a cesarean delivery. Links! Explore working together 1-1: Book a free discovery call Get FREE monthly pre/postnatal resources > Become a Strong Mama Insider! Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 25 Apr 2023 | 46. Must-Have Mindset Hack for Balancing It All in Pregnancy and Motherhood | 00:14:57 | |
Being in pregnancy and motherhood means you have different circumstances than many others. It can be overwhelming to keep up with work, life, motherhood, and your health without feeling like you're failing on all fronts. Sound familiar? In this episode I share a mental hack, along with many relatable personal examples, that will create more peace and balance so you can keep the balls in the air without so much stress. Let's make your life easier! | |||
| 02 May 2023 | 47. Minimizing Pelvic Floor Injury During Birth with Caitlin Hsu | 00:43:18 | |
In this episode we're diving into how to prepare your body, and specifically your pelvic floor, for birth! There tends to be a lot of fear, and even misconceptions, around birth injuries such as tearing. So today I'm talking to Caitlin Hsu, the Pelvic Floor Physical Therapist and Doula behind Radiant PT. She tackles common pelvic floor myths, the injuries that may happen during birth, and what we can do within our control to prevent things like tearing and prolapse. All this and so much more inside the episode! Connect with Caitlin:
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| 16 May 2023 | 48. 4 Qualities Of An Effective Prenatal Workout | 00:24:06 | |
What makes an effective prenatal workout? I've found there to be some common misconceptions around pregnancy exercise and the true purpose of it. These misconceptions are often handed out in the form of recommendations from well-meaning people and, sometimes, our providers. I'll bust those misconceptions and share 4 qualities that shape an effective prenatal workout. You'll be sure to walk away from this one with some tangible tips to apply to your own routine and a fresh perspective on the role of movement in this precious time of your life.
Let's Connect! Grab your FREE 20-Minute Total Body Prenatal Workout > Join Strong Mama Insiders Work with me: Coaching and Programs Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 23 May 2023 | 49. My Postpartum and Diastasis Recti Recovery Journey | 00:33:31 | |
In this personal episode, I share the nitty gritty details on my postpartum recovery journey. I've had some unique challenges like diastasis recti (DR) and pelvic floor symptoms, so it was a bit more layered than my first postpartum recovery. At 7 months postpartum, I'm feeling so much stronger and have returned to much of what I love to do, but it wasn't a linear path. I hope this episode sheds some light on the reality that postpartum can sometimes be, the stuff most people don't love to share. I also hope this will give you hope that there is support if you too have challenges postpartum.
Let's Connect! For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders Work with me: Coaching and Programs Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 06 Jun 2023 | 51. Finding Confidence in Your Body and Clothes as a Mom with Heather Riggs | 00:49:34 | |
The transition to motherhood can sometimes also leave you in a transitional place with your clothing. Maybe you don't love your old clothes, they don't fit the same, or you simply don't have the time and energy to keep up with your wardrobe as a mom. I know I've personally experienced all of this! Our guest today, Heather Riggs, is a Certified Image Consultant, Color Specialist, and also a mom facing similar battles as you. She drops some amazing tips to help you get dressed with confidence and select items that accentuate your natural beauty and body type. This is a super fun episode and I hope you'll get as many takeaways as me!
Connect with Heather: Free 5-Min Personal Style Quiz: https://herstylellc.com/quiz Guide To Creating Your Own Closet Essentials Checklist: https://herstylellc.com/gift Website: https://herstylellc.com/ Instagram: https://www.instagram.com/heatherriggsstyle/
Connect with me: Work with me: Coaching and Programs For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 30 May 2023 | 50. GIVEAWAY + Do You Actually 'Need' A Pre or Postnatal Fitness Plan? | 00:24:18 | |
Help me celebrate our 50th episode with a special giveaway (details in the beginning of the episode!). When it comes to pre/postnatal fitness plans, are they for everyone? Do you 'need' one to have a healthy pregnancy or postpartum? I think you'll be a little surprised by my answer to this. In this episode, you'll learn how a pre/postnatal plan is different than general workouts with modifications as well as who may or may *not* benefit from one. I hope this helps you choose the next best step for YOU and your goals! Let's Connect! Work with me: Coaching and Programs For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders Connect with me on Instagram! @strongmamawellness Learn more about my work on the website
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| 13 Jun 2023 | 52. Deinfluencing: Pregnancy Edition | 00:16:51 | |
It's like the wild west in the online space when it comes to how we should be moving and supporting our bodies in optimal health during pregnancy. Join me as I deinfluence common trends and advice in the prenatal health and wellness space. This is a fun one, prepare for some sass!
Let's Connect! Work with me: Coaching and Programs For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 20 Jun 2023 | 53. Deinfluencing: Postpartum Edition | 00:19:17 | |
Following up last week's episode, I'm deinfluencing common trends and advice in the postpartum health and wellness space. I offer up some really strong opinions on bounce back culture, leaking pee, and getting support - buckle up and enjoy!
Let's Connect! Work with me: Coaching and Programs For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 27 Jun 2023 | 54. Simplifying Pelvic Floor: What You Need To Know | 00:24:07 | |
If you've heard the term 'pelvic floor' but it still feels mysterious to you, you're not alone! By now, you likely know this part of your body is important to take care of in pregnancy and beyond, but aren't exactly sure what that looks like. If that's you, stick around because we are simplifying the pelvic floor and giving you the need-to-know information — nothing more, nothing less. You'll walk aware from this episode with less confusion and a better understanding of where your pelvic floor is, what it does, and a list of ways to strengthen and protect it. Let's Connect! Work with me: Coaching and Programs For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 04 Jul 2023 | 55. Not Doing 'Enough?' My Permission Slip to You | 00:19:02 | |
Ever feel like you're not doing enough when it comes to exercise or self care? Or maybe you feel defeated that you just don't have the time to dedicate to it like you used to? This episode is the validation and permission slip you need to feel like you're exactly where you need to be. I know this will give you the mindset shift you need today! Episode inspired by this REEL on Instagram.
Work with me: Coaching and Programs For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 11 Jul 2023 | 56. 6 Reasons to Strength Train in Pregnancy | 00:18:41 | |
There's a lot of fear around strength training in pregnancy. A lot of which stems from the outdated advice that we shouldn't lift over 25lb — a myth I'm constantly busting any chance I get! In this episode, I'm sharing 6 reasons I think you should be doing some type of strength training throughout pregnancy, what qualifies as strength training, and specific examples to take into your own routine!
Let's Connect! Work with me: Coaching and Programs For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders Learn more about my work on the website | |||
| 18 Jul 2023 | 57. Early Postpartum: What to Expect + Essential Recovery Tips | 00:26:09 | |
There's a lot of uncertainty with what to expect after you give birth, especially as a first time mom, and this can be nerve-racking. I know there are many things that I certainly would have appreciated being aware of with my first baby! In this episode I discuss what you can expect postpartum in terms of how you'll feel in your body, as well as essential recovery tips for the first 3 weeks with your new baby. If you're expecting a baby soon, or recovering from birth, this one's for you!
Work with me: Coaching and Programs
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