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...

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...

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...

Wondering what to expect with your postpartum body and recovery? It can be a big mystery (and one that we'll uncover in this episode!). I'm chatting with Pelvic Floor Physical Therapist, Dr. Marcy Crouch, of the Down There Doc. She is a wealth of knowledge when it comes to helping moms stay functional in pregnancy, birth, and beyond. We chat about so many important things including how to prepare for postpartum during pregnancy, what symptoms are common but not normal, leaking, and how to...

It may be hard to believe now, but you WILL feel like yourself again. The timeline varies depending on your pregnancy and birth experience as well as how you support yourself in the recovery period. In this episode, I'll talk about the average timeline of feeling like yourself mentally and physically, how social media and bounce back culture sets moms up for failure, and some little tangible steps you can take to get pieces of yourself back. This episode is designed to encourage you and help...

Answering this important question today: How intense is TOO intense to exercise in pregnancy? As expecting mamas, we have a little human to think about so it's normal to be worried about exercise safety and doing "too much." I'm going to teach you my 2 tools that will help you keep your intensity in a safe range that allows you to still feel challenged. You'll also learn why heart rate trackers are not going to be a great guide in pregnancy. Let's dive in! Links! Explore working together...

Your mental health as a mother is crucial to your physical health and overall happiness. Today's guest, Suzanne Yatim Aslam, shares her vulnerable story of having dark thoughts in motherhood, experiencing postpartum depression, and how she found her way through it. This is an important conversation and topic for all new and expecting mothers to be aware of. And, if you're in the thick of a mental health struggle, you'll find some peace in knowing you're not alone while also finding hope for...

We all experience dips in motivation from time to time — yes, myself included! Pregnancy and postpartum offer us a lot of change, which can really cause some big waves with motivation depending on the season. In this episode, I share some simple strategies to rekindle your motivation for exercise that go far beyond the cliche "find your why" statement that many fitness professionals use. Let's dig into what your lack of motivation is really tell you, and work through it...

Want to hear a crazy fact? A woman's body changes more in 9 months than a mans does his entire life. This puts into perspective just how much change is going on in so little time! In this episode I'm sharing the 8 key changes taking place inside and outside your body during pregnancy, along with the impacts and toll these changes can take — some may surprise you! I also offer action steps to "pregnancy-proof" your body and lessen their impact on you so you can feel well, move well, and...

Have you heard the term ‘pelvic floor’ but aren’t quite sure where it is exactly? You're not alone. In this episode, I walk you through a guided tutorial of finding your pelvic floor and how to effectively activate it and stay functional throughout 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, tune in! Other Pelvic Floor Episodes to...

While an uninterrupted workout is nice, that's not always the case for every mom. Counting on nap time or early mornings can be unpredictable and, often frustrating if it doesn't work out. So it's good to have some creative strategies in place if you want to create more of a consistent routine but are feeling limited by your kiddos. This episode is also our first community episode so I'll be highlighting 8 strategies provided by moms in the Strong Mama Wellness community over on Instagram, as...

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...

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...

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. Let's Connect! Work with me: Coaching and Programs For monthly (FREE) pre/postnatal fitness content...

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...

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

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...

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...

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...

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...

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...

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...

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!For monthly (FREE) pre/postnatal fitness...

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...

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...