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 wellness that will empower you to embrace the changes you're going through so you can feel strong, capable, and confident every step of the way. You'll learn simple, science-based tips and strategies to support your body and give it what it needs to thrive in pregnancy and postpartum. www.strongmamawellnessco.com
The STRONG MAMA PODCAST is a hidden gem in the world of health and fitness podcasts. As an OBGYN and maternal medicine physician, I appreciate the focus on evidence-based medicine and the emphasis on exercise during pregnancy. The host, Nicole, provides valuable information for expectant mothers, new mothers, and even those who are planning to start a family. Her transparency and relatability make this podcast a must-listen for anyone in the motherhood journey.
One of the best aspects of this podcast is Nicole's wealth of knowledge and experience. As a mother herself, she has personal experience with pregnancy and postpartum recovery, which gives her insights that resonate with her audience. She also brings on guests who are experts in their respective fields to provide additional perspectives and expertise. This variety of voices adds depth to the discussions and ensures that listeners receive well-rounded information.
Another great aspect of The STRONG MAMA PODCAST is its emphasis on empowerment. Nicole cuts through all the myths and unrealistic standards surrounding pregnancy, postpartum, and motherhood. She provides grounded and straightforward information that leaves listeners feeling empowered rather than overwhelmed or inadequate. This podcast offers a safe space for women to learn about their bodies during this transformative time.
In terms of downsides, there are very few negative aspects to mention about The STRONG MAMA PODCAST. Perhaps one drawback is that it may not cater to everyone's specific needs or circumstances. While Nicole does cover a wide range of topics related to pregnancy and postpartum health, there may be some listeners who feel their particular situation is not addressed adequately enough. However, considering the breadth of topics covered, it is impressive how much ground this podcast manages to cover.
In conclusion, The STRONG MAMA PODCAST is an essential resource for soon-to-be mothers, new mothers, or anyone interested in learning about pre and postnatal health and fitness. Nicole's expertise as an OBGYN and her relatable approach make this podcast a valuable tool for understanding the journey of pregnancy and beyond. Whether you're seeking information, motivation, or guidance, The STRONG MAMA PODCAST delivers it all with grace and knowledge.
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
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?
'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
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
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
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/
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.
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
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
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
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
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
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