Explorez tous les épisodes du podcast STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery
| Titre | Date | Durée | |
|---|---|---|---|
| 165. The 4 Signs You’re Doing Too Much, Too Soon Postpartum | 26 Oct 2026 | 00:14:21 | |
If you’re returning to exercise postpartum (or about to), this episode walks you through the 4 P’s, the warning signs that you’re doing too much, too soon: peeing, peaking, pressure, and pain. You’ll learn what each one means, why they don’t always show up during your workout, and simple ways to troubleshoot them, from resetting your breath to rethinking those back pain stretches. This isn’t about fear or avoiding the movement you love. It’s about learning to read your body like a detective so you can keep building strength without setbacks. Ready to rebuild your postpartum body with a plan that actually fits where you are? Book a free Rebuild Clarity Call and walk away with clear next steps toward feeling strong and confident again: Book Here Get Support- FREE 30-min Rebuild Clarity Call: Book Here Work with me 1-1: Learn more here Let's Connect! Instagram: Say hello on Instagram @strongmamawellness Website: Click Here Pod questions: Submit a question for an upcoming episode! | |||
| 164. 5 Sneaky Reasons Your Ab Separation Isn't Healing | 19 Oct 2026 | 00:14:24 | |
You’ve done the deep core work. You’ve been consistent. But your core still domes during exercises that used to feel easy, and your lower belly still feels like it’s pushing out. Sound familiar? In this episode, I’m sharing the five often-overlooked reasons diastasis recti can stall, even months or years postpartum. You’ll learn why healing takes so much more than “core work,” how your posture, spine mobility, breath, and strength training all play a role, and what managing pressure really means for your recovery. As an exercise physiologist and a mom who’s been through three c-sections and her own diastasis recti recovery, I’ll help you figure out what might be missing, so you can stop guessing and start building a core you can actually trust again. Get Support FREE 30-min Strategy Session: Book Here 1-1 Coaching: Learn more here Let's Connect! Instagram: Say hello on Instagram @strongmamawellness Website: Click Here Pod questions: Submit a question for an upcoming episode! | |||
| 163. Exercise After Miscarriage: What Your Body Needs | 12 Oct 2026 | 00:13:28 | |
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 through what's actually happening in your body, and how to return to movement in a way that feels like care, not punishment. In this episode:
Resources Mentioned: Postpartum Support International: 1-800-944-4773 Episode 71: "Can Exercise Cause Miscarriage?" Links & Coaching - Instagram: Say hello on Instagram @strongmamawellness Website: Click Here Pod questions: Submit a question for an upcoming episode! Membership: Join us inside Built For Motherhood Coaching: Learn more here | |||
| 162 // The Breathing Habit You Need for a Stronger Core & Pelvic Floor in Pregnancy and Postpartum (+ How Often and When) | 05 Oct 2026 | 00:13:18 | |
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 baby), how to do it, and how often to practice for your season, whether you're pregnant, in your first year postpartum, working through diastasis recti, leaking, or back pain, or simply looking for maintenance. Get Support Join us inside the Built For Motherhood fitness membership Connect with Nicole! Say hello on Instagram @strongmamawellness Submit a question for the Pod! Have a question about strength training, core and pelvic floor health, birth prep, or c-section recovery? Submit it here and follow the show so you don't miss the answer! | |||
| 161// It's Not Too Late: Starting Exercise Late in Pregnancy | 21 Sep 2026 | 00:10:42 | |
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 starting movement even late in pregnancy, and how to set a goal small enough that you'll actually follow through on. If you've been telling yourself you'll start once you have more time — this episode is your reminder that "more time" isn't guaranteed, but showing up in small ways right now is. Get Support Join us inside the Built For Motherhood fitness membership Connect with Nicole! | |||
| 160 // Are You Tight or Weak? The Pelvic Floor Question No One Asks | 22 Jun 2026 | 00:11:38 | |
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 here Other Links! Join the Built For Motherhood fitness membership | |||
| Break Free From Diet Culture & Pursue Health Without Obsession | 18 May 2026 | 00:41:12 | |
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 podcast — come on to talk about how we can unravel from the diet culture messages that are hurting our health choices. They share simple, actionable steps you can take to start creating a more peaceful and sustainable relationship with food and fitness while supporting your body in a season of change. Connect with Coryn and Crysanne: Her Healthy Body Facebook Group Connect with Nicole: Learn more & join the Built For Motherhood fitness membership | |||
| The Unspoken Gaps in Pregnancy & Postpartum Fitness Every Mom Should Know About | 07 May 2026 | 00:18:37 | |
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 alone. And more importantly—you are not the problem. In this episode, I’m breaking down the biggest gaps in pregnancy and postpartum fitness: the lack of intentional programming during pregnancy, outdated and fear-based advice, the absence of real postpartum support, and the massive “now what?” phase moms experience months (and even years) after birth. We’ll also talk about what moms actually need instead to support their body at every stage. If you’re tired of guessing and ready for a smarter, more supportive approach to fitness in motherhood, this episode is for you. [NOW OPEN] Built For Motherhood Fitness Membership for pregnancy, postpartum, and busy moms. With structured programs, clear guidance, and coaching support we'll take the guesswork out of exercise so you can feel confident and strong. Say hello over on Instagram. Learn more about my work on my website. | |||
| 3 Things Your Pregnancy Workouts MUST Do (For Labor, Birth & Postpartum Recovery) | 27 Apr 2026 | 00:19:53 | |
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 to train intentionally during pregnancy. If you want to feel strong, supported, and truly prepared for what’s ahead, this episode will shift how you think about prenatal fitness. [INTEREST LIST OPEN] Built for Motherhood Membership: Join the Interest List here to learn more and be the first to know about founders access/pricing. Say hello over on Instagram. Learn more about my work on my website. pregnancy workouts, prenatal fitness, safe exercise during pregnancy, how to exercise while pregnant, prenatal strength training, pregnancy fitness tips, pelvic floor exercises pregnancy, core exercises pregnancy, preparing for labor naturally, birth preparation exercises, postpartum recovery fitness, prenatal workout plan, fitness for pregnant women, healthy pregnancy exercise, strength training during pregnancy | |||
| What I Got Wrong About My First C-Section Recovery—and What I Changed the Next Time | 20 Apr 2026 | 00:20:18 | |
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 from the mental side of an unplanned C-section to practical recovery tips like when to start exercising, how to safely rebuild your core, why protein matters for healing, and how to avoid doing too much too soon. If you’re preparing for a C-section or currently in postpartum recovery, this episode will help you feel more confident, supported, and clear on what actually matters. In This Episode, We Cover:
[INTEREST LIST OPEN] Built for Motherhood Membership: Join the Interest List here to learn more and be the first to know about founders access/pricing. Say hello over on Instagram. Learn more about my work on my website. C-section recovery, C-section recovery tips, postpartum recovery after C-section, core recovery after C-section, pelvic floor after C-section, when to exercise after C-section, scar massage C-section, postpartum fitness, healing after C-section | |||
| How Long is Postpartum? | 13 Apr 2026 | 00:13:56 | |
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 Membership: Join the Interest List here to learn more and be the first to know about founders access/pricing. Say hello over on Instagram. Learn more about my work on my website. | |||
| Eliminate the Guesswork: Steal My 4-Step Pregnancy & Postpartum Fitness Framework | 23 Mar 2026 | 00:20:34 | |
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 confused, overwhelmed, and constantly starting over. I’m sharing my MOVE method—a simple, structured approach to prenatal and postpartum fitness that helps you build strength, support your core and pelvic floor, improve mobility, and increase endurance in a way that actually fits into real mom life. Whether you’re currently pregnant, newly postpartum, or further along in your motherhood journey, this episode will give you a clear framework to help you feel stronger, more confident, and more capable in your body—without the guesswork. [COMING SOON] Built for Motherhood Membership: Join the Interest List here to learn more about early access and founders pricing! Say hello over on Instagram. Learn more about my work on my website. | |||
| What I Wish More Moms Knew About Returning to Fitness After Baby | 16 Mar 2026 | 00:20:12 | |
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 out with a baby, and the non-scale wins that actually matter. Whether you’re newly postpartum or years into motherhood, this episode will help you rebuild strength, feel more like yourself again, and approach postpartum fitness with more confidence and grace. [NOW OPEN] Built for Motherhood Interest List: Sign up here to learn more about early access and founders pricing! Say hello over on Instagram. Learn more about my work on my website. Kindred Bravely 15% off (*affiliate): Click Here and use code 15STRONGMAMAWELLNESS | |||
| The 6 Most Common Pregnancy Core Mistakes (+ what to do instead) | 09 Mar 2026 | 00:20:09 | |
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. If you want to feel strong and confident in your workouts during pregnancy, this episode will help you know exactly what to focus on! [NOW OPEN] Built for Motherhood Interest List: Sign up here to learn more about early access and founders pricing! Say hello over on Instagram. Learn more about my work on my website. | |||
| A Realistic Week of Movement for the Busy Mom Who Has No Time | 02 Mar 2026 | 00:19:31 | |
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 even 10–20 minutes at a time can help you build strength during pregnancy or postpartum. Because you don’t need more time — you just need a plan that works with your life.
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| The First 3 Things I Focus on With Every Early Postpartum Client | 16 Feb 2026 | 00:15:57 | |
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 first weeks postpartum—without rushing into workouts or doing too much too soon. Postpartum programs and resources can be found on my Website! Say hello over on Instagram! Instagram @strongmamawellness MABĒ Baby Carrier link for $10 off (no code needed): Click here | |||
| Birth Prep That Works: Lessons from My Clients’ Natural Births | 09 Feb 2026 | 00:19:08 | |
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 endurance in labor, efficient pushing, and the ability to move with confidence through different positions. While you may not have complete control over birth — you CAN stack the deck in your favor. If you're feeling nervous about labor and delivery, this is a must-listen. Work with me 1:1 to take the guesswork out of working out in pregnancy so you can feel stronger in daily life and prepare for birth. Learn more and apply for 1:1 Pre/postnatal Fitness Coaching Say hello over on Instagram! Instagram @strongmamawellness Milkology Breastfeeding/Pumping Courses 10% off (*affiliate): Click here and use code SMW10 Other programs and resources can be found on my Website! | |||
| Realistic Self-Care in Survival Mode Seasons | 02 Feb 2026 | 00:17:08 | |
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 for self-care. We’ll talk daily movement anchors, flexible routines, and simple ways to support your mental and physical health when you’re stretched thin, so you can move through hard seasons with more resilience and be ready to build momentum again when the time comes! All pregnancy/postpartum programs and resources can be found on my Website! Say hello over on Instagram! Instagram @strongmamawellness | |||
| How to Lift “Heavy” in Pregnancy Without Leaking, Pain, or Fear | 19 Jan 2026 | 00:23:08 | |
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 guesswork out of working out in pregnancy so you can feel stronger in daily life and prepare for birth. Learn more and apply for 1:1 Pre/postnatal Fitness Coaching Say hello over on Instagram! Instagram @strongmamawellness Other programs and resources can be found on my Website! | |||
| Why Pregnancy Fitness Feels Harder Than Expected (even if you've been working out for years) | 12 Jan 2026 | 00:18:15 | |
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 of guessing, pushing through, or playing it overly safe, this episode will help you shift your mindset, lower the mental load, and shift you into the zone of training FOR pregnancy with confidence and clarity. Join me, friend! Work with me 1:1 to take the guesswork out of working out in pregnancy so you can feel stronger in daily life and prepare for birth. Learn more and apply for 1:1 Pre/postnatal Fitness Coaching Say hello over on Instagram! Instagram @strongmamawellness Other programs and resources can be found on my Website! | |||
| TTC in 2026? 3 Steps to Prepare NOW for Your Healthiest Pregnancy | 30 Dec 2025 | 00:16:06 | |
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! | |||
| 12 Months Postpartum: 7 Steps That Actually Helped Me Recover | 16 Dec 2025 | 00:26:25 | |
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 moved the needle for me, from pelvic floor PT and progressive strength training to daily walks and fueling my body well. If you’re ready to feel stronger, more comfortable in your body, and supported in your postpartum recovery, this conversation will give you clarity and direction. Programs Mentioned: Core Revival: Postpartum Recovery Program Rebuild After Baby: Postpartum Return-to-Strength Program 1:1 Postpartum Fitness Coaching Let's Connect: | |||
| Habit Anchors | 09 Dec 2025 | 00:10:55 | |
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 days, this one’s for YOU. Let's Connect! Work with me 1-on-1: Learn more and apply Follow me on Instagram: @strongmamawellness | |||
| The Time of Our Lives | 18 Nov 2025 | 00:11:33 | |
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 mother I want to be. My hope is that this will be a grounding and inspiring episode for you to make positive changes and make the most of this special time of your life! Let's Connect! Work with me 1-on-1: Learn more and apply Follow me on Instagram: @strongmamawellness Learn more about my work on the website | |||
| The Ultimate Trimester Guide to Smart, Effective Pregnancy Workouts | 21 Oct 2025 | 00:19:41 | |
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 you’re between 5–28 weeks pregnant, don’t miss Empowered Pregnancy Core Kickstart, my 4-week small-group coaching program to help you train smarter, strengthen your core, and stay pain-free throughout pregnancy. Enrollment is open October 20–26th only, and the series begins November 3rd. Let's Connect! Work with me 1-on-1: Learn more and apply Follow along on Instagram: @strongmamawellness | |||
| Understanding Pelvic Organ Prolapse with Krystle Howald of Expecting and Empowered | 07 Oct 2025 | 00:43:31 | |
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 to look for, how to get support, and why a diagnosis doesn’t mean your fitness journey is over. Krystle also shares hope and practical steps for safely returning to strength training, movement, and confidence in your body. You’ll walk away feeling informed, supported, and empowered to take the next step in your healing journey. Connect with Krystle: Expecting and Empowered Website Instagram @expectingandempowered Connect with Nicole: Follow on Instagram: @strongmamawellness Explore Self Paced Fitness Programs and take 10% off with Code 'POD10' for being a listener! Work with me 1-on-1: Learn more and apply | |||
| What No one Tells You About Bouncing Back After Baby | 09 Sep 2025 | 00:11:57 | |
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, and it left me exhausted, frustrated, and fighting against my own healing. In this episode, I’m pulling back the curtain on why the bounce-back mentality is both unrealistic and unhealthy—and what to focus on instead. I’ll share powerful mindset shifts, eye-opening stats about postpartum recovery, and why rebuilding is the smarter, kinder, and more sustainable path forward. If you’ve ever felt pressure to get your body “back,” this conversation will bring you the freedom and encouragement you need to let go of the bounce back—and embrace the rebuild process. [FREE WORKSHOP] Back to Strength: Postpartum Workshop & Workout on Thursday 9/11/25 at 11am ET Other Links: Work with me 1-on-1: Learn more and apply Follow along on Instagram: @strongmamawellness Learn more about my work on the website | |||
| Top 3 Mistakes Moms Make When Returning to Exercise After Baby | 05 Sep 2025 | 00:15:24 | |
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 exercise—and more importantly, what to do instead. Think of this as your loving reminder and a gentle guide to help you feel stronger, safer, and more confident as you rebuild after baby. [FREE WORKSHOP] Back to Strength: Postpartum Workshop & Workout on Thursday 9/11/25 at 11am ET Other Links: Work with me 1-on-1: Learn more and apply Follow along on Instagram: @strongmamawellness Learn more about my work on the website | |||
| Your First Postpartum Strength Workout: Exactly What to Do and Why | 26 Aug 2025 | 00:22:35 | |
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 again, fix dysfunctional movement patterns from pregnancy changes, and ultimately heal and strengthen your core and pelvic floor again. [You're Invited] Join me in my FREE Back to Strength Workshop and Workout happening on September 4th! Back to Strength Details and Signup Other Links: Work with me 1-on-1: Learn more and apply Follow along on Instagram: @strongmamawellness | |||
| Breastfeed with Confidence: How to Prepare, What to Expect, and Red Flags with Jaimie Zaki | 06 Aug 2025 | 00:37:50 | |
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 Lactation, where she shares so much wisdom on how to prepare for breastfeeding in pregnancy, what to expect in the early weeks postpartum, and red flags that you need extra support. Connect with Jaimie Breastfeeding with Confidence Podcast: http://www.littlebearlactation.com/breastfeeding-podcast Connect with Nicole Pregnancy Fitness Program: Empowered Pregnancy Work with me 1-on-1: Learn more and apply FREE Guide: Pregnancy Exercise Modifications by Trimester Follow along on Instagram: @strongmamawellness Learn more about my work on the website Discount Codes: Kindred Bravely 15% off (*affiliate): Click Here and use code SMW15 | |||
| How I Stay Consistent in Tough Seasons | 29 Jul 2025 | 00:18:01 | |
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 without tossing all my healthy habits to the wayside. I'm sharing both the mindset and tactical strategies I use for myself and clients to stay afloat and support my mind and body in difficult seasons. Listen in for some much needed encouragement! CONNECT FREE Guide: Pregnancy Exercise Modifications by Trimester Follow along on Instagram: @strongmamawellness Learn more about my work on the website PROGRAMS/COACHING (POD10 for 10% off) Pregnancy Fitness Program: Empowered Pregnancy Postpartum Recovery Program: Core Revival COACHING Work with me 1-on-1: Learn more and apply | |||
| Turning Picky Eaters into Everything Eaters with Madison Wetherill | 22 Jul 2025 | 00:45:38 | |
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 through navigating picky eating habits in toddlerhood. Connect with Madison
Connect with Nicole
MABĒ Baby Carrier link for $10 off (no code needed): Click here | |||
| "Is This Normal!?" Postpartum Edition | 15 Jul 2025 | 00:21:04 | |
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 experiencing it. Spoiler: you're not alone! This episode will highlight some common postpartum body struggles and how to heal them. Links! [INTEREST LIST] Rebuild After Baby Postpartum Strength Program Postpartum Recovery Program: Core Revival (code POD10 saves 10%) Work with me 1-on-1: Learn more and apply | |||
| 4 Ways to Ease Pelvic Pain in Pregnancy | 08 Jul 2025 | 00:18:05 | |
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 comfortable! Links Pregnancy Fitness Program: Empowered Pregnancy Work with me 1-on-1: Learn more and apply FREE Guide: Pregnancy Exercise Modifications by Trimester Follow along on Instagram: @strongmamawellness Learn more about my work on the website Just Ingredients 10% off: Click Here and use code STRONGMAMA | |||
| Cleared for Exercise After Baby…Now What?! | 01 Jul 2025 | 00:26:10 | |
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're not alone — there are some MAJOR gaps in postpartum care for women. In this episode, I'll highlight these gaps and also lay out exactly what I have my postpartum clients focus on when it comes to exercising in the early months. Links! [INTEREST LIST] Rebuild After Baby Postpartum Strength Program Postpartum Recovery Program: Core Revival Work with me 1-on-1: Learn more and apply Learn more about my work on the website Discount Codes: Milkology Breastfeeding/Pumping Courses 10% off (*affiliate): Click here and use code SMW10 | |||
| Prepare for a Birth You LOVE with Labor Nurse Mama | 17 Jun 2025 | 00:40:50 | |
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 actually look forward to your birth, instead of fear it. Connect with Trish/Labor Nurse Mama Instagram: @labor.nurse.mama Website: https://labornursemama.com/ Connect with Nicole Pregnancy Fitness Program: Empowered Pregnancy Work with me 1-on-1: Learn more and apply FREE Guide: Pregnancy Exercise Modifications by Trimester Follow along on Instagram: @strongmamawellness Learn more about my work on the website Discount Codes: Kindred Bravely 15% off (*affiliate): Click Here and use code STRONGMAMAWELLNESS15 | |||
| Why Kegels Might Not Be Helping You | 10 Jun 2025 | 00:14:54 | |
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 leaking or pain. FREE: FREE Guide: Pregnancy Exercise Modifications by Trimester Follow along on Instagram: @strongmamawellness PROGRAMS & COACHING: Pregnancy Program: Empowered Pregnancy Postpartum Recovery Program: Core Revival Work with me 1-on-1: Learn more and apply | |||
| Guilty for Not Doing Enough: The Pep Talk You Needed | 03 Jun 2025 | 00:14:00 | |
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 today. Strong Mama Wellness Links: Work with me 1-on-1: Learn more and apply [FREE] Pregnancy Exercise Modifications by Trimester Connect with me on Instagram @strongmamawellness Get 15% off Lavender Meadows Co (pregnancy/postpartum skincare): Use code STRONGMAMA at checkout | |||
| 127. Is Strength Training Right for Your Pregnancy? Let’s Find Out. | 27 May 2025 | 00:19:53 | |
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:
Codes Get 20% off NEEDED pre/postnatal nutrition: Click here and use code STRONGMAMA [affiliate] | |||
| 126. Making Meal Planning Work for Real Life with PrepDish Founder, Allison Schaaf | 20 May 2025 | 00:39:11 | |
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 food waste, and decrease our mental load. If you (like me) find yourself in a constant cycle of waiting until 5pm to decide what's for dinner and scrambling to throw something together, you'll learn a lot from this episode! PrepDish Links:
Strong Mama Wellness Links:
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| 125. 3 Mistakes with Postpartum Weight Loss | 13 May 2025 | 00:25:29 | |
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 sustainable weight loss that feels good and supports your body's healing journey after birth! Join me. Request a Topic/Ask a Question! This episode was requested by a listener and I'd love to be able to do this more! Make a topic request or ask a specific question for me to answer on the podcast here. Links! | |||
| 124. 5 Years of Motherhood: Honest Reflections and Thoughts! | 06 May 2025 | 00:22:21 | |
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 for joining me. Links!
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| 123. The Cure for Leg Cramps in Pregnancy | 29 Apr 2025 | 00:08:58 | |
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!
Discount Code Get 20% off NEEDED electrolyte packets: Click here and use code STRONGMAMA [affiliate link] | |||
| 122. Overcoming Obstacles to Fitness as a Mom with Marlene Andersson | 22 Apr 2025 | 00:52:01 | |
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 overcome common obstacles to staying consistent, build self-trust, and step into the healthier, happier mom we truly desire to be. I know you’ll have some good takeaways from this Join us in this conversation! Connect with Marlene
Connect with Nicole | |||
| 121. C-Section Confidence: What I Wish I Knew The First Time | 15 Apr 2025 | 00:35:31 | |
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 a scheduled c-section, recovering from an emergency one, or simply want to feel seen in your unique birth story — this episode is for you. I'm sharing what I wish I had known before my first c-section, how I prepared differently for my later births, and my top tips for recovery — physically and emotionally. Links!
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| 120. Hot Takes on Pregnancy Weight Gain | 08 Apr 2025 | 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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| 119. 5 Simple Daily Habits for Your Healthiest Pregnancy | 01 Apr 2025 | 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] | |||
| 118. Getting Rid of Mom Guilt: A Powerful Reframe | 25 Mar 2025 | 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! | |||
| 117. Can You Prevent Ab Separation In Pregnancy? The Truth and Tips for a Strong Core in Pregnancy and Beyond | 18 Mar 2025 | 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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| 116. Life With 3 Kids, Birth Story, and 5 Things That Made This Postpartum the EASIEST | 11 Mar 2025 | 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! | |||