Shows
The Mother FIGRs Podcast24. The 6 Week Postpartum Myth & What the 2025 Postpartum Guidelines Actually Show About ExerciseIn this episode, I’m breaking down one of the most persistent misunderstandings in postpartum care: the idea that the six‑week checkup is a universal green light to jump back into exercise. Using the 2025 Canadian Postpartum Guidelines and the updated Delphi study on physical activity and contraindications, I walk through what the research actually supports—and what it doesn’t. I share my own six‑week postpartum experience, including what my appointment looked like, what was (and wasn’t) assessed, and how that aligned with the evidence. We talk about why the “cleared at six weeks” mes...
2026-02-1751 minThe Mother FIGRs Podcast23. 10 Tips for Establishing a Fitness Routine That Actually Works In Postpartum RealityIn this episode, I share ten really grounded, realistic tips for finding a fitness routine in those early postpartum weeks. These are the things that actually matter when you’re trying to move your body again while also navigating newborn life, healing, sleep deprivation, and the constant unpredictability of your days. I talk through what early postpartum fitness really looks like, how I approached it myself, and the mindset shifts that made the biggest difference for me.I love nothing more than chatting with you guys, so please reach out at any time! Below are my...
2026-02-0331 minThe Mother FIGRs Podcast22. Why Being Fitter Often Means a Longer Postpartum Return To FitnessIn this episode of the Mother FIGRs podcast, I talk about the often misunderstood journey of postpartum fitness. I share why being fitter before pregnancy can sometimes mean a longer return to your previous strength and capacity, and I dig into the cultural pressure around how quickly women are “supposed” to recover. I also explore the blurry lines around when postpartum actually ends and why symptom management matters far more than any set timeline.I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & webs...
2026-01-2712 minThe Mother FIGRs Podcast21. When Can You Workout Again After Baby? Your Guide to an Effective, Confident ReturnReturning to Exercise PostpartumIn this episode, I’m diving into what it really looks like to return to exercise after having a baby. It’s highly individual—there’s no one-size-fits-all timeline, and it’s totally normal to feel overwhelmed by the idea of working out. That’s why I like to redefine exercise in this season as any activity that helps you reach a goal. It doesn’t have to look like your pre-pregnancy routine.We talk about how early movement is now encouraged in postpartum guidelines, and how walking is one of the bes...
2026-01-2028 minThe Mother FIGRs Podcast20. Redefining Postpartum Fitness: Inside My First Three Weeks PostpartumIn this episode, I walk through my first three weeks postpartum and what those early days of recovery actually looked like for me. I talk about how I approached core engagement, pelvic floor activation, and the slow, intentional progression back into movement and daily activities. I also share why I’ve had to completely redefine what a “postpartum workout” even means and how I’m thinking about recovery differently this time around.I get into the importance of listening to my body’s signals, the factors that have shaped my recovery so far, and how nutrition and basic self...
2026-01-1349 minThe Mother FIGRs Podcast19. Vienna's Birth Story! 2 Hour Unmedicated Birth with No TearingMiss Vienna Estelle made her appearance Christmas Day, 12/25/25! In this episode I go into the details about my unmedicated labor and delivery experience. Enjoy!
2026-01-0737 minThe Mother FIGRs Podcast18. Debunking the Biggest Pregnancy MythsIn this episode, I’m breaking down five of the most common myths I hear about exercising during pregnancy. I walk through why old heart‑rate limits don’t hold up, what’s actually true about lifting weights, why it’s never “too late” to start moving, how to think about training in the heat, and the real story behind exercising on your back after 20 weeks.My goal in this conversation is to help you understand the context behind these guidelines so you can make informed decisions, listen to your body, and adjust your training in a way that feels...
2025-12-2327 minThe Mother FIGRs Podcast17. My Breech Baby + Successful ECV: What Research, Professionals, and Real Moms Want You to KnowIn this episode, I’m sharing my full story of navigating a breech baby and ultimately having a successful External Cephalic Version (ECV). This isn’t just my personal experience—I’m weaving in what the research actually says about breech presentation and ECV success rates, plus insights from the professionals who work with these situations every day.You’ll hear perspectives I've gathered from OBs, midwives, nurses, chiropractors, and massage therapists, along with stories from other moms who’ve been through breech pregnancies and ECVs themselves. My goal is to give you a grounded, realistic un...
2025-12-1748 minThe Mother FIGRs Podcast16. My 5 Essential Components for Effective Pregnancy ProgrammingIn this episode of the Mother FIGRs Podcast, I dive into what effective pregnancy programming really looks like. I talk through the importance of full‑body strength training, dynamic movement, core stability, pelvic floor awareness, and mobility, all of which are strategically programmed into my FIGR:Pregnancy app program. I also share my own experiences and how I adapted my workouts during pregnancy while still maintaining strength and fitness. You’ll hear the overarching principles I use when programming for pregnancy and why finding movement you actually enjoy is key to staying active during this transformative season.
2025-12-0940 minThe Mother FIGRs Podcast15. The Ties Between Heavy Lifting, Pelvic Floor Function and Labor OutcomesIn this episode of the Mother FIGRs podcast, I dive into the connection between physical fitness, pelvic floor health, and labor outcomes. I break down some of the common misconceptions about heavy lifting during pregnancy and explain why pelvic floor relaxation is just as important as strength. I share how breath work and strength training can be integrated to support labor, and I highlight the importance of having a truly functional pelvic floor. You’ll hear practical tips for down training and preparing your body for delivery — all with the goal of creating a smoother, more empowered birth experience.
2025-12-0239 minThe Mother FIGRs Podcast14. My Unmedicated 3-hour Birth Story to Celebrate Amelia's 4th Birthday!To celebrate Amelia turning FOUR today, here's my full birth story!!As mentioned in the episode, here is the PDF to my Labor Prep Circuit, which you can also find in my FIGR:Pregnancy program! https://guides.fitisgettingreal.com/laborcircuitWhere we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancy
2025-11-2528 minThe Mother FIGRs Podcast13. Symphysis Pubis Dysfunction (SPD) in Pregnancy Deep DiveIn this episode, I break down Symphysis Pubis Dysfunction (SPD) — what it is, why it happens, what it feels like, and how to approach it during and after pregnancy. I cover common symptoms, contributing factors, and strategies to manage or reduce discomfort, including movement modifications, strength training, and pelvic stability work. I also share my own experience navigating SPD across two pregnancies — what surprised me, what helped, and how I trained differently the second time around. Whether you’re currently dealing with SPD, supporting someone who is, or just want to understand it better, this episode blends research-backed insight with r...
2025-11-1832 minThe Mother FIGRs Podcast12. Q&A: Diastasis vs. Coning, When/How to Modify vs. Eliminating, Individualized Approach and MoreIn this episode, I’m breaking down the most common Q&A themes from my Mother FIGR Coach Certification course at Innerverse Pilates Studio. We dig into four core topics that every coach working with pregnant or postpartum clients should understand: the difference between diastasis and coning (and why they’re not the same thing), how to recognize and interpret real-time symptom expression in class, when to modify versus when to stop a movement, and how to approach programming for pregnant clients based on their fitness history and mindset—not just blanket rules. Whether you're a coach, trainer, or just c...
2025-11-1432 minThe Mother FIGRs Podcast11. Safe vs. Unsafe Exercise For Pregnancy and PostpartumThe term “safe” gets thrown around a lot on social media—“safe moves for diastasis,” “pregnancy-safe workouts,” and more. But what does unsafe actually mean when it comes to exercise during pregnancy and postpartum?In this episode, I break down:What truly makes an exercise unsafe (hint: it’s not what you see in most gym settings)Why the conversation should shift from safe vs. unsafe to effective vs. ineffectiveThe real risk factors for diastasis—and what’s actually modifiableWhy diastasis isn’t something to fear or “avoid” during pregnancy (and what the research actually says)How breath w...
2025-11-1123 minThe Mother FIGRs Podcast10. First and Second Trimester Workout AdaptationsIn this episode, I walk through how I approach workout adaptations during the first and second trimesters—what I modify, why it matters, and how to keep movement effective and accessible. I cover specific patterns that often get adjusted, like sit-ups, planks, and bar hanging movements, and explain the reasoning behind each one. But more importantly, I emphasize that these choices are always up to the individual. There are no blanket rules, no “safe vs unsafe” labels—just informed decisions based on how someone feels, what their goals are, and what’s actually effective for their body in that moment. If...
2025-11-0444 minThe Mother FIGRs Podcast9. What Research Actually Says About Pregnancy Exercise—Straight from the 2019 Pregnancy GuidelinesIn this episode of the Mother FIGRs podcast, I walk through the 2019 Canadian guidelines for physical activity during pregnancy. My focus is on translating research into practical, real-life advice for pregnant and postpartum women. I highlight the benefits of staying active, the importance of individualized plans, and I tackle some of the most common misconceptions around exercise risks. I also break down key recommendations for inactive women, outline contraindications, and emphasize the powerful mental and physical health benefits of maintaining movement throughout pregnancy.Here is the link to the full guidelines: https://bjsm.bmj.com...
2025-10-3040 minThe Mother FIGRs Podcast8. TTC Part 2: 10 Things We Tried That Might Help You TooThis is "part two" of our trying to conceive journey. In the last episode, I shared our personal timeline—what those two years looked like between our first child and this current pregnancy. In this episode, I’m walking through 10 specific things we actually tried that might help you if you're currently TTC, thinking about expanding your family, or just want to understand the different ways to support fertility outside of medical procedures.This episode is all about the things we found helpful—things that could bring more clarity, shorten the timeline, or just make the pr...
2025-10-2117 minThe Mother FIGRs Podcast7. Miscarriage and Two-Year Trying To Conceive Journey with Baby #2In this episode of the Mother FIGRs podcast, I share my two year personal journey of trying to conceive between our first child and my current pregnancy. I talk about the challenges, ups and downs, and the different methods I explored—like tracking, fertility specialists, supplements and lifestyle changes. More than anything, I want this episode to offer support and realness for anyone navigating a similar path!Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach ou...
2025-10-2142 minThe Mother FIGRs Podcast6. Q&A: Core Twisting While Pregnant, Why To Not Squeeze Glutes After A Lift, Effective Cues & MoreIn this Q&A-style episode of the Mother FIGRs podcast, I answer real questions that coaches asked during my Mother FIGRs Coach certification workshop—questions that apply whether you're working with pregnant or postpartum clients, or you're navigating pregnancy and recovery yourself.We cover:Core twisting during pregnancy: when it’s effective, when it’s not, and how to coach it with intentionSqueezing glutes after a lift: looking through this common approach through a pelvic and core lensEffective coaching cues: how to communicate movement adjustments for pregnancy and postpartum in a group settingAnd more!If y...
2025-10-1432 minThe Mother FIGRs Podcast5. How Pelvic Floor Physical Therapy Saved Me This PregnancyIn this episode of the Mother FIGRs Podcast, I share my personal journey with pelvic floor therapy during pregnancy. I talk about why understanding pelvic floor physical therapy matters, what symptoms I experienced, how the evaluation process worked, and the insights I gained along the way. I emphasize how important it is to manage tension and pressure in the pelvic floor—and how even basic techniques can lead to major improvements in symptoms. I also highlight the need for more awareness and education around pelvic floor health, especially for those who are pregnant or postpartum.Fo...
2025-10-0830 minThe Mother FIGRs Podcast4. My Framework For Choosing The Right Weights During PregnancyIn this episode, I share my own experience navigating symptoms during lunges while pregnant—and how that shaped the way I approach weight selection in general. Instead of offering blanket advice, I walk through the real-time decisions I made, the questions I asked myself, and the adjustments I tested. This isn’t a list of do’s and don’ts—it’s a framework built from lived experience that you can apply to your own training.I cover how to assess:When symptoms show up during a workoutWhether fatigue, range of motion, or load might be con...
2025-10-0220 minThe Mother FIGRs Podcast3. Client Case Study: Navigating Pelvic Symptoms With Step Ups PostpartumIn this episode, I walk through a real-life postpartum client experience involving pelvic symptoms during step ups. Instead of defaulting to blanket advice like “just avoid it,” I break down the layered thought process behind symptom navigation. You’ll hear how I assess:Client history and contextWhat movements are paired with the symptomWhen in the workout the symptom shows upWhat variables could be contributing: fatigue, range of motion, weight, etc.How to build a roadmap: identifying triggers, adjusting variables, and testing changesThis episode is all about moving beyond black-and-white thinking and empowering coache...
2025-10-0214 minThe Mother FIGRs Podcast2: Ten Years In the Making - How We Got HereIn this episode, I’m walking you through how I got here—from "baby step aerobics" in the ‘90s to launching FIGR and building a basement gym into a full-blown fitness business. I share the early sparks, the hustle through college and corporate life, how FIGR was born, and why pregnancy and postpartum fitness became my thing. You’ll hear about the first $100 I made, the pivot during COVID, and what drives me now as I prep for baby #2 and this next phase of motherhood and business. Let’s get into it.Where we can connec...
2025-10-0138 minThe Mother FIGRs Podcast1: Welcome to the Mother FIGRs Podcast - What To ExpectWelcome to the FIGR Podcast where we're going into real talk on navigating strength and metcons during pregnancy, postpartum, and beyond.After coaching hundreds of moms and moms-to-be for over four years, I’m excited to launch this podcast as a space to dive deeper than quick social posts ever could. Here, we keep it casual, relatable, and evidence-based — focusing on strength and interval training through the unique seasons of TTC, pregnancy, postpartum, and motherhood.In this first episode, I chat about topics I'll be covering on the podcast:Pe...
2025-10-0110 min
Mama Project Podcast | Faith, Family, Fitness57: Balancing Business & Motherhood with Katelyn DarkangeloKatelyn Darkangelo is a Pregnancy & Postpartum Athleticism Coach and business owner. She owns and operates a boutique fitness studio inside of her own home while raising her 3 year old daughter. In this episode we talk about how she has balanced running her business while being a mom the past 3 years and how it has changed and evolved throughout this time. Resources Mentioned:Fit Is Getting Real Website + LinksKatelyn on InstagramPrevious Mama Project Podcast Episode with KatelynConnect with Kristine:Email - kristine@mamaprojectllc.comInstagram...
2025-05-2151 min
The Practice Brave Podcast187: P&PA Coach Spotlight: Katelyn Darkangelo - Empowering Moms Through Postpartum CoachingIn this episode, I sit down with Katelyn Darkangelo, a Pregnancy and Postpartum Athleticism coach. Katelyn shares her inspiring journey from being a fitness enthusiast to becoming a successful coach, highlighting the importance of in-person training and community building. She opens up about her transition into the pregnancy and postpartum space, the challenges she faced along the way, and how she built her business to serve this unique population. Together, we dive into the intricacies of building a thriving postpartum coaching business, discussing effective business models, pricing strategies, and the impact of the community. Katelyn a...
2025-04-0250 minMama Project Podcast | Faith, Family, Fitness14: All About POP (Pelvic Organ Prolapse)In this episode, I talk all about my personal experience with POP with Katelyn Darkangelo. If you are suffering with POP or any other postpartum complication, please don't hesitate to ask for help! You can and WILL return to doing all the things you love, it just takes time, patience and a willingness to never give up even when symptoms appear again out of nowhere!Thanks for listening! Please share with a fellow mom friend and leave a review!Connect with Kristine:Email - kristine@mamaprojectllc.comInstagram...
2023-09-0641 minMama Project Podcast | Faith, Family, Fitness8: The Truth About Postpartum Recovery with Katelyn DarkangeloKatelyn Darkangelo is a fellow Pregnancy & Postpartum coach, owner of FIGR gym in Michigan and girl mom! In this episode, we talk about all things postpartum including what to do and not do the first 6 weeks, how your 6-week checkup doesn't mean you should jump back into your pre-pregnancy workouts, and when you'll actually feel "normal" again.If you are pregnant or postpartum and eager to get back to feeling more like yourself in the gym again, you need to listen to this episode! We keep it real! No sugar coating here and as two athletes we...
2023-06-1455 min