Explorez tous les épisodes du podcast STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery
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| VBAC Success Tips with Meg of Vibrant Mama Wellness | 10 Sep 2024 | 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] | |||
| 105. Preparing Your Life and Relationship for a New Baby with Jess Hull | 03 Sep 2024 | 01:02:38 | |
A lot goes into preparing for a new baby in your life! And often, some of the most important things get overlooked… like preparing your mind and relationship for the transition. Today we get a chance to dive into this topic with Jess Hull, founder of The Mother Me Method — a support framework for successful women who want to do more than just survive their postpartum. We’ll talk about the unspoken changes you may experience, the timeline of evolving as a mom, how you can navigate relationship changes in postpartum and (of course) how to prepare for it all. I hope this episode can arm you with tangible strategies to have a smoother transition into motherhood. Connect with Jess Website: https://www.motherme.io/ Instagram: https://www.instagram.com/motherme.io/ 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: Milkology Breastfeeding/Pumping Courses 10% off (*affiliate): Click here and use code SMW10 | |||
| 96. 3 Things I'm Prioritizing in my THIRD Pregnancy (surprise!) | 18 Jun 2024 | 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 | |||
| 7. Why Your Butt Got Smaller In Pregnancy | 21 Jun 2022 | 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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| 6. Self Compassion Vs. Making Excuses | 14 Jun 2022 | 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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| 5. Diastasis Recti: Tips for Prevention and Recovery | 07 Jun 2022 | 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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| 4. Weight Gain in Pregnancy: Recommendations, Nuances and Tips | 31 May 2022 | 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. | |||
| 3. The 6 Do's and Don'ts of Postpartum Exercise | 24 May 2022 | 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! | |||
| 2. De-bunking the Top 5 Pregnancy Fitness Myths | 19 May 2022 | 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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| 1. 3 Simple Steps for Your Healthiest Pregnancy & Postpartum | 19 May 2022 | 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! | |||
| 95. Combatting Skin Concerns in Pregnancy and Beyond with Kyra Venable of Lavender Meadows Co | 11 Jun 2024 | 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 | |||
| 94. 3 Alternatives to Kegels Your Pelvic Floor Really Needs | 04 Jun 2024 | 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 | |||
| 93. Training Roadmap for the Busy Summer Months | 28 May 2024 | 00:19:01 | |
Summer can be so fun, yet SO busy! But, let's face it, we're not 18 anymore and pregnancy and postpartum are demanding on the body. We can't "afford" to take several months off of movement. We also can't expect the same of ourselves as we do in lighter seasons. In this episode I share my framework that will help you create a purposeful summer workout routine that you can ACTUALLY commit to, so you can keep supporting your body in the ways it needs most right now. PLUS, I share details on a special summer coaching offer you won't want to miss! Links and Resources: [FLASH OFFER] Strong Mama Summer — Book a 20-min Connection Call to Learn More! [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 92. Making Peace with Body Changes with Laura Lindahl | 07 May 2024 | 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 | |||
| 91. "Why Am I So Winded?" & Other Pregnancy Questions I've Been Asked Recently | 30 Apr 2024 | 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 | |||
| 90. [Community] C-Sections: What WE Wish We Knew | 23 Apr 2024 | 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 | |||
| 89. Strategies For a Safer Childbirth with Gina Mundy, Childbirth Attorney and Author | 09 Apr 2024 | 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 | |||
| 88. The 3 Phases of Fitness in Pregnancy | 02 Apr 2024 | 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 | |||
| 87. 7 Things I WISH I Knew About Pregnancy Fitness in The Beginning | 26 Mar 2024 | 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 | |||
| 104. Combatting Pregnancy Nausea with Kaslyn Rezac | 20 Aug 2024 | 00:35:09 | |
Dealing with pregnancy nausea? Want actionable ways to manage it and feel better? This is THE episode for you. Kaslyn Rezac, a prenatal Registered Dietitian, joins me to fully dive into this topic. Kaslyn shares why nausea happens and for how long, things that don't work to manage nausea, and realistic strategies that DO work. This episode is super actionable and I know that even applying some of them right away will bring you relief so you can actually start to enjoy your pregnancy more. Connect with Kaslyn http://nutritionwithkaslyn.com/ Instagram: https://www.instagram.com/nutritionwithkaslyn/ 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 | |||
| 86. Eat to Optimize your Cycle and Get Pregnant with Nora DeBora | 19 Mar 2024 | 00:47:24 | |
Today we are talking all about your cycle and, more specifically, eating to optimize your cycle and get pregnant. Nutrition plays a HUGE role in your ovulation and how you feel at each phase of your cycle. And, because this is something that I’ve wanted to learn more about for a very long time, I’ve brought on a special guest who knows this topic inside and out. I’m joined by Nora DeBora, who is a Preconception Health Coach, Holistic Nutritionist and Fertility Awareness Practitioner who helps women prepare for pregnancy and have a healthy baby after 30. If you’re trying to get pregnant or simply looking to learn more about your cycle and how to feel better at each phase, this episode is jam packed with helpful tips and info all women need to know! Dive in with us. Connect with Nora Website: https://www.naturallynora.ca Eat to Get Pregnant (free guide): http://www.naturallynora.ca/eat 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 | |||
| 85. How Your Baby Is Affected by Exercise in Pregnancy | 12 Mar 2024 | 00:17:22 | |
We talk a lot about the benefits for mom by exercising in pregnancy, BUT what about your baby? How is exercise affecting them? I'll share 6 different ways research has shown exercise can affect your growing baby from early in pregnancy well into childhood. If you're someone who's been putting exercise on the back burner or is nervous about what could happen to baby, this episode will bring you a lot of reassurance and put a drop in your motivation bucket. 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 | |||
| 84. Common, NOT Normal Pelvic Floor Symptoms | 05 Mar 2024 | 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 | |||
| 83. Navigating Postpartum Mental Health with Clinical Psychologist, Dr. Andrea Niles | 20 Feb 2024 | 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 | |||
| 82. 3 Cringe Pre/Postnatal Trends Right Now | 13 Feb 2024 | 00:17:50 | |
Lately, as I scroll my own feed, I'm noticing some really questionable things geared toward the pregnant and postpartum population as it relates to wellness and fitness. In this episode I share 3 practices/tactics that have become more popular that I am, quite honestly, not a fan of. Not only that, but some of these things are just plain wrong or irresponsible. Join me as I pick them apart and share the facts so you can put your blinders on and stay in your lane when it comes to some things you're seeing online! 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 | |||
| 81. The "Sport" of Pregnancy and Motherhood | 06 Feb 2024 | 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 | |||
| 80. Strategies For an Efficient, Functional Birth with Deb Flashenberg of the Prenatal Yoga Center | 30 Jan 2024 | 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 | |||
| 79. Fourth Trimester: Exercise for Recovery and Returning to Fitness | 23 Jan 2024 | 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 | |||
| 78. Third Trimester and Birth Prep Exercise Tips | 16 Jan 2024 | 00:30:19 | |
The homestretch! While the third trimester gets the most jokes around feeling large and uncomfortable (cue the pregnancy waddle), I'm here to say it DOES not have to be that way. While there are many factors at play, intentional exercise geared toward what your body needs right now is a major controllable factor you have to your advantage! I've helped many clients stay active and functional right up to birth. Tune in to learn what's going on with your body in the third trimester, exercise tips to feel your best 'til birth, important exercise modifications, and how to manage common pregnancy pains. Go deeper with these episodes: 7. Why Your Butt Got Smaller In Pregnancy 12. Preparing for Postpartum Recovery Starts in Pregnancy 57. Early Postpartum: What to Expect + Essential Recovery Tips [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Let's Work Together: Learn more about fitness coaching Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 77. Second Trimester Exercise Tips and Modifications | 09 Jan 2024 | 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 | |||
| 103. The Low Motivation "Fix" | 13 Aug 2024 | 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 | |||
| 76. First Trimester Exercise Tips and Modifications | 02 Jan 2024 | 00:32:01 | |
The first trimester can be a truly humbling experience, but that doesn't mean we can't support our body in the process. It just might look a little different than you're used to. As the first episode in our trimester series, I'm walking you through some of the physical and physiological changes you'll experience, as well as how they might make you feel. I'll also be sharing mindset and exercise tips that will help you support your body and feel the best you can as you inch your way towards the 2nd trimester. You'll learn what a sample exercise routine could look like in the first trimester as well as important modifications! This episode is jam-packed and a great one for newly pregnant mamas. [FREE] Pregnancy Guide! Pregnancy Exercise Modifications by Trimester Let's Work Together: Learn more about fitness coaching Connect with me on Instagram! @strongmamawellness Learn more about my work on the website Other recommended episodes: Episode 2: De-bunking 5 Prenatal Fitness Myths Episode 42: 8 Simple Wellness Tips for Tired Mamas Episode 71: Can Exercise in Pregnancy Cause Miscarriage? | |||
| 75. The Truth About Fitness Goals in Pregnancy and Postpartum | 26 Dec 2023 | 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 | |||
| 74. Building A Supportive Care Team For Pregnancy And Postpartum with Dr. Carly Buxton of Nessle | 19 Dec 2023 | 00:37:46 | |
Your care team is crucial to being in the driver's seat of your pregnancy and postpartum journey and having the experience that you want. As a first time mom, I definitely felt like I was "swept in" to the healthcare mix and didn't think to get additional support with things like labor prep, breastfeeding, baby sleep, and more. In this episode, I'm speaking with Dr. Carly Buxton — a Lactation Counselor, Postpartum Doula and the CEO/Co-Founder of Nessle, your parenting co-pilot. She shares important questions to ask your provider, what to consider as you build your care team, and how to identify what support you might benefit from most. I truly wish I had listened to this episode prior to my first baby and cannot wait for you to listen in! Learn More Nessle Website: www.nessle.com Nessle Instagram: www.instagram.com/nessletogether 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 | |||
| 73. 3 Simple Nutrition Tips For More Energy | 12 Dec 2023 | 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 | |||
| 72. Diastasis Recti Myths, Truths, and Recovery Tips with Rachel of Infinite Joy Physical Therapy | 05 Dec 2023 | 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/ | |||
| 71. Can Exercise in Pregnancy Cause Miscarriage? | 14 Nov 2023 | 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. | |||
| 70. 1 Year Postpartum: Life, Fitness, Goals, and Transitions | 07 Nov 2023 | 00:36:11 | |
This is a bit more of a personal episode where you get to take a peak inside my life and fitness journey at 1 year postpartum. I share how the transition has gone from 1 to 2 kids, body changes and acceptance around it, and how my fitness journey has looked over the past year. I also talk about the steps I'm taking now and in the future to improve my overall wellness! Hope you enjoy this behind-the-scenes. Links! Work with me! Learn more about fitness coaching Get FREE monthly pre/postnatal resources > Become a Strong Mama Insider! Get 15% off FRE Skincare (my fav): Click here! Connect with me on Instagram! @strongmamawellness Learn more about my work on the website | |||
| 69. From Unprepared to Thriving in Motherhood with Laila of the Learning to Mom Podcast | 17 Oct 2023 | 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 | |||
| 68. Avoid These Postpartum Exercise Mistakes | 10 Oct 2023 | 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 | |||
| 67. 3 Steps to Heal Your Core and Pelvic Floor After Pregnancy and Birth | 03 Oct 2023 | 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 | |||
| 102. Keep Your Milk Supply While Returning to Exercise Postpartum | 06 Aug 2024 | 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 | |||
| 66. Q&A: Answering Your Postpartum Recovery and Exercise Questions | 26 Sep 2023 | 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 | |||
| 65. What They Aren't Telling You About Birth Recovery with Dr. Marcy Crouch of the Down There Doc | 12 Sep 2023 | 00:50:00 | |
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 advocate for yourself. Every new and expecting mom needs to listen to this! Connect with Dr. Marcy Crouch/The Down There Doc Website: www.thedowntheredoc.com Instagram: @thedowntheredoc 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 | |||
| 64. When Will You Feel Like Yourself After Baby? | 05 Sep 2023 | 00:24:52 | |
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 you feel so much hope for the coming weeks and months! You've got this mama. 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 | |||
| 63. Are Your Pregnancy Workouts Safe? | 29 Aug 2023 | 00:18:32 | |
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 1-1: Book a free discovery call | |||
| 62. Navigating Dark Thoughts in Motherhood with Suzanne Yatim Aslam | 22 Aug 2023 | 00:47:40 | |
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 happiness in the future. Suzanne is a former actress and Miss Arab USA turned writer. Her debut memoir, Post Pardon Me, is a dark comedy on postpartum depression and anxiety and is now an Amazon best seller. Connect with Suzanne: www.SuzanneYatimAslam.com Connect with me: Explore working together 1-1: Book a free discovery call | |||
| 61. Lacking Motivation? Simple Strategies to Rekindle Motivation for Exercise in Pregnancy and Postpartum | 15 Aug 2023 | 00:18:10 | |
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 together. Links! | |||
| 60. Your Body on Pregnancy: Key Changes and Tips to "Pregnancy-Proof" Your Body | 08 Aug 2023 | 00:22:01 | |
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 ultimately enjoy your pregnancy. Let's connect! Explore working together 1-1: Book a free discovery call | |||
| 59. Replay: Where is Your Pelvic Floor? | 01 Aug 2023 | 00:18:06 | |
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 Binge: Links! | |||