Strong Mama Podcast is a show for pregnant and postpartum moms learning to navigate a healthy pregnancy, birth, and postpartum. Each week your host and Pre/Postnatal Fitness Expert, Nicole, will share a new episode on women's health, fitness, or wellnes
To lift or not to lift weights in pregnancy? My answer might surprise you. I will also cover other common questions I get regarding strength training in pregnancy including! If you've been considering strength training or simply want to continue strength training safely in pregnancy, this one's for YOU mama.Strong Mama Wellness Links:[PROGRAM] Empowered Pregnancy Fitness Program[COACHING] Work with me 1-on-1: Learn more and apply[FREE] Pregnancy Exercise Modifications by TrimesterConnect with me on Instagram @strongmamawellnessLearn more about my work on the websiteCodesGet 20% off NEEDED pre/postnatal nutrition: Click here and use code STRONGMAMA [affiliate]
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:Get 2 Weeks of Meal Plans FREE! prepdish.com/strongmamaPrepDish on Instagram: https://www.instagram.com/prepdish/ Meal Prep Monday Podcast: https://prepdish.com/mealprepmonday/ Strong Mama Wellness Links:Work with me 1-on-1: Learn more and apply[FREE] Pregnancy Exercise Modifications by TrimesterConnect with me on Instagram @strongmamawellnessLearn more about my work on the website
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!Work with me 1-on-1: Learn more and applyConnect with me on Instagram @strongmamawellnessLearn more about my work on the website
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!Empowered Pregnancy Fitness ProgramCore Revival: Postpartum Recovery ProgramLearn more about 1:1 pre/postnatal fitness coaching! Book a free discovery call with me[FREE] Pregnancy Exercise Modifications by TrimesterConnect with me on Instagram @strongmamawellnessLearn more about my work on the website
Ah! Pesky leg cramps (or charlie horse's) waking you up in the night? This frustrating pregnancy symptom tends to start in the late second or early third trimester of pregnancy and lasts for a few weeks. In this episode we'll talk about some reasons why you might be getting leg cramps, along with solutions to minimize them so you aren't waking up to a knot in your calf!Links!Empowered Pregnancy Fitness Program[FREE] Pregnancy Exercise Modifications by TrimesterConnect with me on Instagram @strongmamawellnessLearn more about my work on the websiteDiscount CodeGet 20% off NEEDED electrolyte packets: Click here and use code STRONGMAMA [affiliate link]
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 MarleneWebsite: the-mighty-moms.mn.co/Instagram: www.instagram.com/mightymomscommunity/ Facebook: www.facebook.com/marlene.c.anderssonConnect with NicoleCore Revival: Postpartum Recovery ProgramEmpowered Pregnancy Fitness ProgramLearn more about 1:1 pre/postnatal fitness coaching! Book a free discovery call with meConnect with me on Instagram @strongmamawellnessLearn more about my work on the website
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!Core Revival: Postpartum Recovery ProgramLearn more about 1:1 pre/postnatal fitness coaching! Book a free discovery call with meConnect with me on Instagram @strongmamawellnessLearn more about my work on the website
Weight in pregnancy is always a hot (and tricky) topic to cover. In this episode I share some thoughts about it that might challenge some things you've heard, such as recommended weight gain, the long-term effects, and spot training. My hope is that you walk away from this episode with a new perspective, and acceptance around, pregnancy weight gain. Thanks for joining me!Links!Empowered Pregnancy Fitness Program[FREE] Pregnancy Exercise Modifications by TrimesterConnect with me on Instagram @strongmamawellnessLearn more about my work on the website
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!Empowered Pregnancy Fitness Program[FREE] Pregnancy Exercise Modifications by TrimesterConnect with me on Instagram @strongmamawellnessLearn more about my work on the websiteCodesNEEDED Hydration Support/electrolytes - Get 20% off: Click here and use code STRONGMAMA [affiliate]
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:Empowered Pregnancy Fitness ProgramCore Revival: Postpartum Recovery ProgramFREE:[FREE] Pregnancy Exercise Modifications by TrimesterLet's Connect!Connect with me on Instagram @strongmamawellnessLearn more about my work on the website
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!Empowered Pregnancy Fitness ProgramCore Revival: Postpartum Recovery Program[FREE] Pregnancy Exercise Modifications by TrimesterConnect with me on Instagram @strongmamawellnessLearn more about my work on the website
Hey friend - I'm back in action after having baby #3! Join me for this "life update" episode where I share details about the birth, how the adjustment to 3 kids is going, and 5 things that have made this my easiest (and most enjoyable) postpartum recovery season. Join me every Tuesday for a new episode!Links!Empowered Pregnancy Fitness ProgramCore Revival: Postpartum Recovery Program[FREE] Pregnancy Exercise Modifications by TrimesterConnect with me on Instagram @strongmamawellnessLearn more about my work on the website
What I pack in my hospital bag has changed a bit from baby #1 to baby #3. Listen in to learn what I'm taking to the hospital for myself and baby, things I don't think are essential, and must-haves from my instagram community! Links! FREE! Pregnancy Exercise Modifications by Trimester Empowered Pregnancy Fitness Program Connect with me on Instagram @strongmamawellness Learn more about my work on the website Discount Codes: Kindred Bravely 15% off (*affiliate): Click Here and use code STRONGMAMA15
Feeling defeated with your pregnancy symptoms, changing body, and exercise routine? Perhaps you wish you could feel more in control, have more energy, and actually feel strong and prepared in your changing body. Been there, mama! In fact, ALL women I coach also have. In this episode, I share my story of going from feeling defeated to feeling empowered and all the shifts it took to get there. I know many of you will relate to my experience and find some good takeaways to support yourself and body. EMPOWERED PREGNANCY [NOW OPEN and ON SALE] My signature pregnancy fitness program for women who want a strong, active pregnancy while preparing confidently for birth and postpartum… without all the guesswork. Learn More Here and save up to $75 until 11/11! Other Links! FREE! Pregnancy Exercise Modifications by Trimester Connect with me on Instagram @strongmamawellness Learn more about my work on the website
Is pain in pregnancy "normal?" As your body rapidly grows and changes in pregnancy, pressure is put on different areas of the body and new hormones cause instability. This is a cocktail for back pain, pelvic pain, and injuries if we're not being proactive. The good news? Exercise can help manage and even prevent some of them from happening. If you want to have a comfortable, active pregnancy, I'm going to share with you exactly how to do that so you don't wind up with debilitating back or pelvic pain later in pregnancy. Join the Empowered Pregnancy Interest list Other Links! FREE! Pregnancy Exercise Modifications by Trimester Connect with me on Instagram @strongmamawellness Learn more about my work on the website
Are the workouts you're doing in pregnancy “right” for YOU? If you're already asking yourself this question, we're breaking down 6 not-so-obvious red flags in this episode. My intention is not to call you out (though I do call myself out, alot!) but to bring you clarity around what might be helping you vs. hurting you when it comes to supporting your body with movement in pregnancy. Listen in so you can easily make some tweaks! Join the FREE Prenatal Power 5-Day Pregnancy Fitness Challenge (Starts Oct. 28!) Inside you'll get prenatal workouts with me, learn best practices for exercising safely and confidently in pregnancy, join other mamas in a private community and have access to me for questions along the way! Sign up here Links! FREE! Pregnancy Exercise Modifications by Trimester Connect with me on Instagram @strongmamawellness Learn more about my work on the website
It's super common to search online for workouts in pregnancy... it's SO nice to be told what to do and not think about it. I myself am guilty of doing this in my first pregnancy! But, there are some downfalls we need to talk about when it comes to approaching prenatal exercise with random workouts from YouTube, social media, and even some on-demand platforms. I'll also share with you what to do INSTEAD. FREE PREGNANCY CHALLENGE! Join me for Prenatal Power, a FREE 5-day pregnancy fitness challenge I'm hosting from 10/28-11/1. Inside you'll get prenatal workouts with me, learn best practices for exercising safely and confidently in pregnancy, join other mamas in a private community and have access to me for questions along the way! Sign up here Links! FREE! Pregnancy Exercise Modifications by Trimester Connect with me on Instagram @strongmamawellness Learn more about my work on the website
Does pregnancy exercise feel overwhelming to you? Are you unsure what TO DO, and therefore you're not doing anything? Or maybe you're just winging it but know you could be more intentional. Whatever the case, I'm here to give you some clarity! In this episode, I outline the 4 pillars of exercise I recommend including in your routine if you want to prepare your body for a more comfortable, strong, feel-good pregnancy and birth! Links! Join the Empowered Pregnancy Interest List FREE! Pregnancy Exercise Modifications by Trimester Connect with me on Instagram @strongmamawellness Learn more about my work on the website
Time for some myth busting! I have been in the prenatal fitness space for over 5 years now and, just when I think these myths are on their way out, I find out they still exist. Providers and people in general are still sharing poor, outdated advice and many people just trust it… but it's not evidence-based. As a result this causes fear that can hold many women back from truly serving and supporting their body with movement. Let's be honest, there's enough misleading information in the online space. So let's get to the bottom of some top prenatal fitness myths you've definitely heard before! Links! Join the Empowered Pregnancy Interest List FREE! Pregnancy Exercise Modifications by Trimester Connect with me on Instagram @strongmamawellness Learn more about my work on the website
A common instinct in pregnancy and birth is to trust anything our provider says we should do, with little extra thought. However, while there are MANY trustworthy providers, not all advice or practice is evidence-based — which is why it's important to be educated and comfortable advocating for yourself in order to have the pregnancy and birth experience you desire (and deserve!). Our guest today, Dr. Rebecca Dekker — PhD Nurse, Founder/CEO of Evidence Based Birth®, and author — shares red flags to look for in your provider as well as common scenarios in which you may need to advocate for your care. Some of these scenarios include cervical checks, membrane sweeps, eating during labor, and elective inductions. Dr. Dekker also provides a helpful “script” you can use to ensure the advice you receive is evidence-based. I can't wait for you to listen! Connect with Dr. Dekker and Evidence Based Birth® Website: https://evidencebasedbirth.com/ Book: https://evidencebasedbirth.com/book/ Instagram: https://www.instagram.com/ebbirth 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
It's inevitable that you'll have some guilt about your choices as a mom whether it's about the choice to work vs homeschool, the feeding method you choose for your child, or taking time for your own self care. In this day and age of being bombarded with media and information, guilt can be a common underlying feeling. And guilt often informs our thoughts and behavior patterns. In this episode Alexis Adams, a therapist and coach for moms, walks us through helpful strategies to identify, reframe, and use guilt in a positive way. If guilt is getting in the way of you showing up as the mother you want to be, this episode is for you. Connect with Alexis Website: http://confidentlytherapy.org/ Instagram: https://www.instagram.com/confidently.therapy Free Resources: https://www.confidentlytherapy.org/freebies Connect with Nicole [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Learn more about pre/postnatal fitness coaching! Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website Discount Codes: Kindred Bravely 15% off (*affiliate): Click Here and use code STRONGMAMA15
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]
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
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
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
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
Thinking about having a natural, unmedicated delivery? Perhaps you're nervous about it and knowing more would help you make the best decision for you? Either way, this episode is for you. I'm speaking with Hilary Valentine, a holistic perinatal women's health coach, pelvic floor therapist, and doula. We talk about everything from the risks and benefits of natural birth all the way to tactical preparation strategies and pain management tools. This episode is chock-full of helpful information to help you decide if natural birth is for you (it's okay if it's not!) while empowering you with birthing confidence. Connect with Hilary: Instagram: https://www.instagram.com/hv_holistichealth/ Website: www.hv-holistichealth.com Connect with Nicole: [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Curious about fitness coaching? Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website
Help me celebrate 100 episodes with a $100 GIVEAWAY and a Q&A episode loaded with hot topics and questions directly from you! Giveaway details can be found below. Join me as I answer the following: Are there any preconception recommended exercises? How can working out in pregnancy help first time moms? What should be my focus for building strength in pregnancy? Can I start strength training even if I hadn't done so before pregnancy? How to find motivation working out with littles around? How to balance getting back in shape and not affecting your milk supply? [100th Episode Giveaway Details!] Review the podcast for a chance to win a $100 gift card or coaching/program credit! How: Go to main Podcast page Scroll down to the review section Type your review and SCREENSHOT THEN press submit DM the screenshot to me on IG @strongmamawellness or email to me nicole@strongmamawellnessco.com *Submit by end of day Friday 7/19/24 to be entered! I'll announce and contact the winner on Monday 7/22/24. Links and Resources: [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Curious about fitness coaching? Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website
People LOVE to comment on pregnant and postpartum people's bodies for some reason. And these (often well-meaning) comments can sometimes rub you the wrong way or make you self-conscious. In this episode, I'll walk you through how I personally separate from these comments so they don't sink too deep. I encourage you to do this mindset exercise as well! Links and Resources: [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Curious about fitness coaching? Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website
If you're a mom and you're on social media, chances are that you've seen a celebrity post “perfect-looking” pictures of themselves 1 month after having a baby. Meanwhile, you have dirty hair and spit-up on the shirt you've been wearing for 2 days and still wearing maternity sweats. The idea that we need to bounce back after baby is known as ‘bounce back culture.' It's everywhere, and it can be harmful on both the physical and mental health of moms. In this episode of the Strong Mama Podcast, I chat with Natalie Welch, RD of Natalie Welch Nutrition. In our conversation we talk about the societal pressures to bounce back after having a baby, and the harmful mental and physical effects of doing so. She also shares valuable insights to help stop comparing your journey to others and tips to support your postpartum healing and goals from a healthy place. Connect with Natalie! Website: www.nataliewelchrd.com Follow Natalie on Instagram Listen to Birth of a Mama Podcast: Listen on Apple | Listen on Spotify | Watch on YouTube Connect with Nicole! [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Curious about fitness coaching? Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website
Disclaimer: this is not a "lose the pooch" episode. But, having seen questions about it come up in my community more lately, I wanted to shed some light on this topic from a functional perspective to unveil what could truly be going on with your postpartum core. At the end of the day, you do not need "fixing" and whether or not you have this appearance has no impact on your worth as a human being. Join me to chat about what is exactly the so-called "mom pooch" is, what are some underlying causes, and action steps for TRUE healing. Links and Resources: [FREE GUIDE] Pregnancy Exercise Modifications by Trimester Curious about fitness coaching? Book a free discovery call with me Connect with me on Instagram! @strongmamawellness Learn more about my work on the website
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
© 2020-2025 Ivy Podcast Discovery LLC
