Shows
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery122. Overcoming Obstacles to Fitness as a Mom with Marlene AnderssonStaying 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!2025-04-2252 min
Mama Wellness Weekly with Hilary ValentineEmpowering Pregnancy through Fitness with Nicole Scheitlin"Rise to Thrive Power Sessions" are HERE!One session. One shift. Endless ripple effects for you and your family in the New Year!Book Yours by 12/31 to Save $50! CLICK HERE for detailsIn this episode I interview Nicole Scheitlin, a pre and postnatal fitness specialist. We discuss the importance of exercise during pregnancy, focusing on mental health, stress management, and the physical changes women experience. Nicole shares insights on common discomforts like low back and pelvic pain, emphasizing the significance of core and glute strength. We also explore mobility training, preconception strategies, and...2024-12-0446 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery108. Advocating for the Pregnancy & Birth You Deserve with Dr. Rebecca Dekker of Evidence Based BirthA 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 n...2024-09-2449 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recoveryReleasing Guilt and Perfectionism as a Mom with Alexis AdamsIt’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. I...2024-09-1745 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recoveryVBAC Success Tips with Meg of Vibrant Mama WellnessIf 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...2024-09-1039 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery105. Preparing Your Life and Relationship for a New Baby with Jess HullA 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...2024-09-031h 02STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery104. Combatting Pregnancy Nausea with Kaslyn RezacDealing 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/
2024-08-2035 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery101. Preparing for a Natural Birth with Hilary ValentineThinking 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.
2024-07-2351 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery100th Episode GIVEAWAY and Q&A: Preconception, Pregnancy, PostpartumHelp 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 ba...2024-07-1639 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery98. The Harmful Effects of Bouncing Back Postpartum (and what to do instead) with Natalie Welch, RDIf 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 Wel...2024-07-0244 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery95. Combatting Skin Concerns in Pregnancy and Beyond with Kyra Venable of Lavender Meadows CoStretch 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...2024-06-1148 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery92. Making Peace with Body Changes with Laura LindahlBody 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...2024-05-0748 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery89. Strategies For a Safer Childbirth with Gina Mundy, Childbirth Attorney and AuthorIf 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, navi...2024-04-0959 min
Yoga Birth BabiesStrength Training for Pregnancy, Birth and Beyond with Nicole ScheitlinShould you do strength training while pregnant? Today we will talk about strength training for pregnancy, birth and beyond. This is a topic that is near and dear to my heart because I believe that strength training can help prepare your body for birth, help you be more comfortable during pregnancy, and help you rehab postpartum. In this conversation we will discuss common misconceptions about strength training during pregnancy, including safe practices, warning signs and when to return to strength training postpartum. To dive into this conversation on Yoga| Birth| Babies, we have Nicole Scheitlin. She is the Founder...2024-03-2050 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery80. Strategies For an Efficient, Functional Birth with Deb Flashenberg of the Prenatal Yoga CenterIf 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 bi...2024-01-3041 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery79. Fourth Trimester: Exercise for Recovery and Returning to FitnessOur 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.
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44. Postpartum and Lactation Nutrition...2024-01-2333 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery78. Third Trimester and Birth Prep Exercise TipsThe 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...2024-01-1630 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery77. Second Trimester Exercise Tips and ModificationsContinuing 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...2024-01-0939 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery76. First Trimester Exercise Tips and ModificationsThe 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...2024-01-0232 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery75. The Truth About Fitness Goals in Pregnancy and Postpartum'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...2023-12-2620 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery74. Building A Supportive Care Team For Pregnancy And Postpartum with Dr. Carly Buxton of NessleYour 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 te...2023-12-1937 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery73. 3 Simple Nutrition Tips For More EnergyEnergy 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 ar...2023-12-1219 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery72. Diastasis Recti Myths, Truths, and Recovery Tips with Rachel of Infinite Joy Physical TherapyWe'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...2023-12-0543 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery71. Can Exercise in Pregnancy Cause Miscarriage?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
...2023-11-1419 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery70. 1 Year Postpartum: Life, Fitness, Goals, and TransitionsThis 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.
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Get FREE monthly pre/postnatal resources > Becom...2023-11-0736 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery69. From Unprepared to Thriving in Motherhood with Laila of the Learning to Mom PodcastA 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...2023-10-1740 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery68. Avoid These Postpartum Exercise MistakesSo... 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...2023-10-1020 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery67. 3 Steps to Heal Your Core and Pelvic Floor After Pregnancy and BirthYour 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...2023-10-0323 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery66. Q&A: Answering Your Postpartum Recovery and Exercise QuestionsAnswering 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!
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C...2023-09-2632 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery65. What They Aren't Telling You About Birth Recovery with Dr. Marcy Crouch of the Down There DocWondering what to expect with your postpartum body and recovery? It can be a big mystery (and one that we'll uncover in this episode!). I'm chatting with Pelvic Floor Physical Therapist, Dr. Marcy Crouch, of the Down There Doc. She is a wealth of knowledge when it comes to helping moms stay functional in pregnancy, birth, and beyond. We chat about so many important things including how to prepare for postpartum during pregnancy, what symptoms are common but not normal, leaking, and how to advocate for yourself. Every new and expecting mom needs to listen to this!
2023-09-1250 minSTRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery64. When Will You Feel Like Yourself After Baby?It may be hard to believe now, but you WILL feel like yourself again. The timeline varies depending on your pregnancy and birth experience as well as how you support yourself in the recovery period. In this episode, I'll talk about the average timeline of feeling like yourself mentally and physically, how social media and bounce back culture sets moms up for failure, and some little tangible steps you can take to get pieces of yourself back. This episode is designed to encourage you and help you feel so much hope for the coming weeks and months! You've got...2023-09-0524 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery63. Are Your Pregnancy Workouts Safe?Answering this important question today: How intense is TOO intense to exercise in pregnancy? As expecting mamas, we have a little human to think about so it's normal to be worried about exercise safety and doing "too much." I'm going to teach you my 2 tools that will help you keep your intensity in a safe range that allows you to still feel challenged. You'll also learn why heart rate trackers are not going to be a great guide in pregnancy. Let's dive in!
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Explore working together 1-1: Book a free discovery call2023-08-2918 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery62. Navigating Dark Thoughts in Motherhood with Suzanne Yatim AslamYour mental health as a mother is crucial to your physical health and overall happiness. Today's guest, Suzanne Yatim Aslam, shares her vulnerable story of having dark thoughts in motherhood, experiencing postpartum depression, and how she found her way through it. This is an important conversation and topic for all new and expecting mothers to be aware of. And, if you're in the thick of a mental health struggle, you'll find some peace in knowing you're not alone while also finding hope for happiness in the future.
Suzanne is a former actress and Miss Arab USA turned w...2023-08-2247 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery61. Lacking Motivation? Simple Strategies to Rekindle Motivation for Exercise in Pregnancy and PostpartumWe all experience dips in motivation from time to time — yes, myself included! Pregnancy and postpartum offer us a lot of change, which can really cause some big waves with motivation depending on the season. In this episode, I share some simple strategies to rekindle your motivation for exercise that go far beyond the cliche "find your why" statement that many fitness professionals use. Let's dig into what your lack of motivation is really tell you, and work through it together.
Links!Explore working together 1-1: Book a free discovery callGet FREE mo...2023-08-1518 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery60. Your Body on Pregnancy: Key Changes and Tips to "Pregnancy-Proof" Your BodyWant to hear a crazy fact? A woman's body changes more in 9 months than a mans does his entire life. This puts into perspective just how much change is going on in so little time! In this episode I'm sharing the 8 key changes taking place inside and outside your body during pregnancy, along with the impacts and toll these changes can take — some may surprise you! I also offer action steps to "pregnancy-proof" your body and lessen their impact on you so you can feel well, move well, and ultimately enjoy your pregnancy.
Let's connect!...2023-08-0822 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery59. Replay: Where is Your Pelvic Floor?Have you heard the term ‘pelvic floor’ but aren’t quite sure where it is exactly? You're not alone. In this episode, I walk you through a guided tutorial of finding your pelvic floor and how to effectively activate it and stay functional throughout your motherhood journey. We’ll also talk a bit about the importance of pelvic floor work and how it helps improve your life as a whole. If you’re looking to gain some quick awareness of your pelvic floor, tune in!
Other Pelvic Floor Episodes to Binge:#37: 3 Things to Stop Doing for...2023-08-0118 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery58. [Community] 8 Mom-approved Strategies for Working Out With Young Kids AroundWhile an uninterrupted workout is nice, that's not always the case for every mom. Counting on nap time or early mornings can be unpredictable and, often frustrating if it doesn't work out. So it's good to have some creative strategies in place if you want to create more of a consistent routine but are feeling limited by your kiddos. This episode is also our first community episode so I'll be highlighting 8 strategies provided by moms in the Strong Mama Wellness community over on Instagram, as well as some of my own! Tune in for some hot tips for getting...2023-07-2519 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery57. Early Postpartum: What to Expect + Essential Recovery TipsThere's a lot of uncertainty with what to expect after you give birth, especially as a first time mom, and this can be nerve-racking. I know there are many things that I certainly would have appreciated being aware of with my first baby! In this episode I discuss what you can expect postpartum in terms of how you'll feel in your body, as well as essential recovery tips for the first 3 weeks with your new baby. If you're expecting a baby soon, or recovering from birth, this one's for you!
Links!
Work with me: C...2023-07-1826 min
FULLY IN IT | Motherhood | Business | HomeHaving Babies and Growing a Profitable Business with Pregnancy and Postpartum Fitness Coach Nicole ScheitlinCurious what it's like to be running a businnes through pregnancy and with a baby and toddler at home? Nicole Scheitlin, a Pregnancy and Postpartum Fitness Coach, shares her journey of launching her business around the birth of her first child and the strategies and mindset that supported her through it all. She also talks about the fitness industry and specifically how it impacts moms as well as her methods for managing her time working at home. This is a must listen episode for all moms! To connect with Nicole, head to: www.strongmamawellnessco.com W...2023-07-1140 minFULLY IN IT | Motherhood | Business | HomeHaving Babies and Growing a Profitable Business with Pregnancy and Postpartum Fitness Coach Nicole ScheitlinCurious what it's like to be running a businnes through pregnancy and with a baby and toddler at home? Nicole Scheitlin, a Pregnancy and Postpartum Fitness Coach, shares her journey of launching her business around the birth of her first child and the strategies and mindset that supported her through it all. She also talks about the fitness industry and specifically how it impacts moms as well as her methods for managing her time working at home. This is a must listen episode for all moms! To connect with Nicole, head to: www.strongmamawellnessco.com W...2023-07-1140 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery56. 6 Reasons to Strength Train in PregnancyThere's a lot of fear around strength training in pregnancy. A lot of which stems from the outdated advice that we shouldn't lift over 25lb — a myth I'm constantly busting any chance I get! In this episode, I'm sharing 6 reasons I think you should be doing some type of strength training throughout pregnancy, what qualifies as strength training, and specific examples to take into your own routine!
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For monthly (FREE) pre/postnatal fitness content > Join Strong Mama InsidersConnect with me on Insta...2023-07-1118 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery55. Not Doing 'Enough?' My Permission Slip to YouEver feel like you're not doing enough when it comes to exercise or self care? Or maybe you feel defeated that you just don't have the time to dedicate to it like you used to? This episode is the validation and permission slip you need to feel like you're exactly where you need to be. I know this will give you the mindset shift you need today!
Episode inspired by this REEL on Instagram.
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Work with me: Coaching and Programs
For monthly (FREE) pre/postnatal fitness content > Join St...2023-07-0419 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery54. Simplifying Pelvic Floor: What You Need To KnowIf you've heard the term 'pelvic floor' but it still feels mysterious to you, you're not alone! By now, you likely know this part of your body is important to take care of in pregnancy and beyond, but aren't exactly sure what that looks like. If that's you, stick around because we are simplifying the pelvic floor and giving you the need-to-know information — nothing more, nothing less. You'll walk aware from this episode with less confusion and a better understanding of where your pelvic floor is, what it does, and a list of ways to strengthen and protect it.2023-06-2724 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery53. Deinfluencing: Postpartum EditionFollowing up last week's episode, I'm deinfluencing common trends and advice in the postpartum health and wellness space. I offer up some really strong opinions on bounce back culture, leaking pee, and getting support - buckle up and enjoy!
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Work with me: Coaching and Programs
For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders
Connect with me on Instagram! @strongmamawellness
Learn more about my work on the website2023-06-2019 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery52. Deinfluencing: Pregnancy EditionIt's like the wild west in the online space when it comes to how we should be moving and supporting our bodies in optimal health during pregnancy. Join me as I deinfluence common trends and advice in the prenatal health and wellness space. This is a fun one, prepare for some sass!
Let's Connect!
Work with me: Coaching and Programs
For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders
Connect with me on Instagram! @strongmamawellness
Learn more about my work on the website2023-06-1316 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery51. Finding Confidence in Your Body and Clothes as a Mom with Heather RiggsThe transition to motherhood can sometimes also leave you in a transitional place with your clothing. Maybe you don't love your old clothes, they don't fit the same, or you simply don't have the time and energy to keep up with your wardrobe as a mom. I know I've personally experienced all of this! Our guest today, Heather Riggs, is a Certified Image Consultant, Color Specialist, and also a mom facing similar battles as you. She drops some amazing tips to help you get dressed with confidence and select items that accentuate your natural beauty and body type. This is...2023-06-0649 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery50. GIVEAWAY + Do You Actually 'Need' A Pre or Postnatal Fitness Plan?Help me celebrate our 50th episode with a special giveaway (details in the beginning of the episode!).
When it comes to pre/postnatal fitness plans, are they for everyone? Do you 'need' one to have a healthy pregnancy or postpartum? I think you'll be a little surprised by my answer to this. In this episode, you'll learn how a pre/postnatal plan is different than general workouts with modifications as well as who may or may *not* benefit from one. I hope this helps you choose the next best step for YOU and your goals!
Let...2023-05-3024 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery49. My Postpartum and Diastasis Recti Recovery JourneyIn this personal episode, I share the nitty gritty details on my postpartum recovery journey. I've had some unique challenges like diastasis recti (DR) and pelvic floor symptoms, so it was a bit more layered than my first postpartum recovery. At 7 months postpartum, I'm feeling so much stronger and have returned to much of what I love to do, but it wasn't a linear path. I hope this episode sheds some light on the reality that postpartum can sometimes be, the stuff most people don't love to share. I also hope this will give you hope that there is...2023-05-2333 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery48. 4 Qualities Of An Effective Prenatal WorkoutWhat makes an effective prenatal workout? I've found there to be some common misconceptions around pregnancy exercise and the true purpose of it. These misconceptions are often handed out in the form of recommendations from well-meaning people and, sometimes, our providers. I'll bust those misconceptions and share 4 qualities that shape an effective prenatal workout. You'll be sure to walk away from this one with some tangible tips to apply to your own routine and a fresh perspective on the role of movement in this precious time of your life.
Let's Connect!
Grab your FR...2023-05-1624 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery47. Minimizing Pelvic Floor Injury During Birth with Caitlin HsuIn this episode we're diving into how to prepare your body, and specifically your pelvic floor, for birth! There tends to be a lot of fear, and even misconceptions, around birth injuries such as tearing. So today I'm talking to Caitlin Hsu, the Pelvic Floor Physical Therapist and Doula behind Radiant PT. She tackles common pelvic floor myths, the injuries that may happen during birth, and what we can do within our control to prevent things like tearing and prolapse. All this and so much more inside the episode!
Connect with Caitlin:Website: www...2023-05-0243 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery46. Must-Have Mindset Hack for Balancing It All in Pregnancy and MotherhoodBeing in pregnancy and motherhood means you have different circumstances than many others. It can be overwhelming to keep up with work, life, motherhood, and your health without feeling like you're failing on all fronts. Sound familiar? In this episode I share a mental hack, along with many relatable personal examples, that will create more peace and balance so you can keep the balls in the air without so much stress. Let's make your life easier!For monthly (FREE) pre/postnatal fitness content > Join Strong Mama InsidersWork with me - Coaching and ProgramsConnect with me o...2023-04-2514 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery45. Your Top C-Section Questions Answered!The cesarean delivery can feel both daunting and mysterious. In this episode I answer all of your questions about the experience, recovery, and emotional baggage that comes with it. We also talk VBACs, recovery with multiples, and how a planned c-section compares to an unplanned. I come to this episode as two-time c-section mama and also a coach who has helped multiple women heal and re-strengthen post c-section. My hope is that my combined personal and professional experience can help you feel more prepared for, and less scared of, a cesarean delivery.
Links!
2023-04-1831 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery44. Postpartum and Lactation Nutrition with Brooke HarmerOne key component to support your postpartum recovery is quality nutrition. Plus, if you're breastfeeding or pumping, nutrition is essential to having a good milk supply! But this can all feel super overwhelming to put into action. Our guest, Brooke Harmer of Ka Pai Cooking, shares all about what to focus on with your postpartum nutrition, how to boost milk supply, her favorite meal and snack ideas and, most importantly, how to turn this all into simple healthy habits that make feeding yourself (and baby) a little less complicated.Connect with Brooke!
Brooke's Blog: Click...2023-04-1155 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery43. The Best Kept "Secret" For a Healthier Pelvic FloorYour core and pelvic floor are under a lot of stress in pregnancy and birth. This episode highlights what I feel is one of the best kept and underrated "secrets" for maintaining core and pelvic floor health throughout pregnancy and postpartum. I'll teach you a simple technique you can do on a daily basis in less than 3 minutes! No equipment needed. I've also included a bonus video to go along with this episode when you join Strong Mama Insiders (free!).
For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders
Work with me 1:1 - Pre...2023-04-0424 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery42. 8 Simple Wellness Tips for Tired MamasThere comes a time (okay, several times) on your pregnancy and motherhood journey you may encounter phases of pure fatigue. It’s the kind of tired you can’t just fight off with caffeine, but actually forces you to slow down. One area that can be especially be hard to adjust is our fitness and wellness routine. The tendency I often see is to stop everything all together until your energy comes back, which can make it a lot harder to get back into it. Alternatively, you can turn down the dial a bit, give yourself space to rest, and ke...2023-03-2828 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery41. Loving Your Body Through Changes with Victoria YatesPregnancy and postpartum come with a lot of body changes which, quite honestly, can leave you feeling foreign in your own body. You may feel like it’s difficult to maintain a positive body image and be tempted to make big changes that might not be best for your body.
On this episode I'm joined by Victoria Yates, an Intuitive Eating and Body Image Coach. We talk all about how to love your body amidst the changes, finding peace and balance with food, and how to break free from the wrath of diet culture. Join us for thi...2023-03-2150 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery40. Warning Signs for Exercise in Pregnancy and PostpartumHow much is too much? In this episode I'll share 6 warning signs your body might give you while exercising in pregnancy and postpartum. You'll learn what to look for, what the warning sign might be telling you, and how to fix it, if possible. This is a must listen to ensure your safety while working out in both pregnancy and postpartum.Links!
For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders
Work with me 1:1 Pre/postnatal Performance Coaching
Connect with me on Instagram! @strongmamawellness
Learn more about my...2023-03-1423 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery39. When To Rest Vs. WorkoutToday we're settling a common debacle of pregnancy and postpartum: how to know when to rest vs. workout. Let's be honest, in this phase of life we're going to be running into fatigue more often than we like. In this episode I'll give you tips on how you can embrace rest, determine what your body actually needs, and honor whatever that might be without guilt or shame.Links!For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders
Work with me 1:1 Pre/postnatal Performance Coaching
Connect with me on Instagram! @strongmamawellness
L...2023-03-0718 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery38. 5 Things Your Doctor Won't Tell You About Exercising in PregnancyOur doctors are often the trusted resource in pregnancy regarding ours and our baby's health, but can we also rely on them for fitness advice? I highly respect medical professionals and, in my experience as a patient and as someone specializing in pre/postnatal fitness, I've seen a lot of vague recommendations given to pregnant people in addition to outdated information. While this may not be true of all providers it certainly does happen for the simple fact that prenatal fitness isn't something they're required to be informed about or stay up to date on.
In this ep...2023-02-2828 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery37. 3 Things To Stop Doing For A Healthier Pelvic FloorI'm willing to bet you do at least ONE of these three things! This episode is going to bring awareness to daily movements and habits that could be compromising the health of your pelvic floor. Your pelvic floor is already undergoing lots of stress as a result of pregnancy and birth, so calling attention to these, often unintentional, daily habits is super helpful in keeping it functional so you can minimize risk of leaking, painful intercourse, and other symptoms! This episode is helpful no matter what stage of the motherhood journey you're in.Mentioned in the episode:
2023-02-2119 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery36. The Truth About Doing "Abs" In PregnancyHave you ever heard that you shouldn't do "abs" in pregnancy? This is pretty common so we're going to break it down in this episode. Along with answering the important question of whether or not it's safe you'll learn the purpose of our core in pregnancy, what to avoid, and what to do instead! If you're pregnant or soon to be, you don't want to miss this one!(FREEBIE) Top 5 Pregnancy Core Exercises > Join Strong Mama InsidersWork with me 1:1 Pre/postnatal Performance Coaching
Connect with me on Instagram! @strongmamawellness
Learn more about my...2023-02-1425 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery35. Understanding Gestational Diabetes: Risk Factors, Tips, and More! with Leslee FlanneryIn this episode we chat with special guest, Leslie Flannery, who is a Registered Dietitian specializing in gestational diabetes. We talk about common misconceptions with GD, risk factors, how to prepare for the test, and 3 tips to manage your blood sugar early on in pregnancy (and beyond!). Whether you have GD or not, you'll have some tangible tips to take with you for balanced nutrition in pregnancy.
Connect with Leslee on Instagram @gestational.diabetes.nutrition
Work with me 1:1 Pre/postnatal Performance Coaching
Connect with me on Instagram! @strongmamawellness
Learn more about my...2023-02-0752 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery34. What Consistency Actually Looks Like in Pregnancy and MotherhoodPregnancy and motherhood can make it challenging to stay consistent with the healthy habits that makes us feel our best. Our circumstances are just different than most and we either have less time or bandwidth for things like working out, meal prepping, mindfulness practices, you name it. Since we're not changing our circumstances any time soon, I'm going to share with you a way to reframe consistency. This reframe will help it become easier to do what you can right now, instead of beating yourself up for what you can't. Sound like the mindset shift you need? I thought...2023-01-3116 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery33. Q&A Episode: Postpartum Exercise Timeline, Exercise After Pregnancy Loss, and MORE!This episode is a mixed bag of topics! I'm answering YOUR questions about postpartum fitness, how I "do it all" as a business owner and mom, and even exercise recommendations after miscarriage. Whether you're currently pregnant or postpartum you'll learn a lot about how to approach your recovery and return to exercise after baby. I'm excited to dive into some personal and relatable topics with you.
Work with me 1:1 Pre/postnatal Fitness CoachingConnect with me on Instagram! @strongmamawellnessLearn more about my work on the website2023-01-2426 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery32. 5 Exercise Techniques to Prepare for an Easier BirthBirth is the ultimate athletic event of your life. It can feel intimidating and unpredictable. The good news is, we can use exercise as a tool to help prepare our body for the demands of labor and delivery as well as help improve our birth outcomes! In this episode, we talk about what research has shown about exercise and it's impact on birth as well as 5 exercise techniques that you can start doing in pregnancy.Work with me 1:1 Pre/postnatal Fitness Coaching
Connect with me on Instagram! @strongmamawellness
Learn more about my work on...2023-01-1721 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery31. Setting Positive Fitness Goals in Pregnancy and PostpartumA new year is here and you're probably feeling the pull to work on your health and fitness. Many people around you are, and it just feels like the perfect fresh start. However, as we know, pregnancy and postpartum can be a difficult time for motivation and consistency. If you're not feeling your best, it can be disappointing and you may have a little FOMO.
In this episode I want to validate and acknowledge how true this is, talk about fresh starts, and give you a powerful framework for setting positive and meaningful goals that are realistic...2023-01-1027 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery30. Fourth Trimester Healthy Eating TipsIt can be a real challenge to ensure you're fueling your body with nutritious food in the early postpartum period. But, as we all know, it's important to nourish our body so we have the energy needed to take care of our baby. In this episode, I share tips that have helped me eat healthy, stay hydrated and keep my energy levels up (as much as possible) in the fourth trimester!
Let's Work Together! Pre/postnatal Fitness Coaching
Connect with me on Instagram! @strongmamawellness
Learn more about my work on the websi...2022-12-0724 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery29. The #1 Thing Missing in Your Pregnancy and Postpartum WorkoutsIdeally, we want our workouts and movement in pregnancy and postpartum to support the changes that we're going through so we can take them on with more ease, strength, and comfort.
However, many of us (including my past self) miss this 1 key piece! Missing this might mean more aches, pains, injuries and unwanted things.
Tune in to learn more about what it is and how to include it so you can feel, move, and function your best in pregnancy and postpartum.
Links:
Black Friday Deals (thru November 27, 2022)
Learn more a...2022-11-2316 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery28. The 6 Week Postpartum Clearance to Exercise: What you Need to KnowIs getting cleared to exercise at your postpartum appointment a green light to get back to all your old workouts? This episode fills you in on what you need to know about that infamous 6 week postpartum check-up and debunks 2 common myths. Listen in for ways to support your body, prevent injury, and continue to heal in the early postpartum period and beyond.
Mentioned in the episode:
Episode 25: Your 3-Step Postpartum Return to Fitness PlanPostpartum Core Program: Core Revival1:1 Pre/Postnatal Coaching: Apply for a January spot!
Learn more on our we...2022-11-1520 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery27. My Birth Story with Baby #2 and VBAC vs C-SectionMy birth story with baby #2 was radically different than with my first son. As my first birth was an emergency c-section, I had to face the decision on whether to have a repeat cesarean or try for a VBAC. In the episode I share how I made this important decision, how the whole experience went, and if I have any regrets. Thanks for listening in!Join the wait list for 1-1 Pre/postnatal Fitness Coaching
Connect with me on Instagram! @strongmamawellness
Learn more about my work on the website2022-11-0824 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery26. Fitness Lessons that Prepared Me for MotherhoodIn my 12 years as a fitness professional and 2.5 years as a mom, I've discovered there are a lot of parallels between the two. In a sense, many lessons I've gained from my health and fitness journey have also helped me in motherhood!
This is a fun, light, and more personal episode that I know you'll relate to. And, if you're not a mom yet, take notes - these lessons are everything!
Links/Resources:
Join our 6 Week Postpartum Core Program: Core Revival
Pregnancy Fitness Plan: Empowered Pregnancy
Join the wait l...2022-11-0117 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery25. Your 3-Step Postpartum Return to Fitness PlanReturning to fitness postpartum can either be really exciting or really daunting - sometimes both! One thing is for sure, you want to be certain you're moving your body in a way that supports both your recovery as well as journey back to strength. Rushing this process could result in injuries that set you back far longer than you want.
If you want to get back to all the things you love (including movement and exercise) postpartum, I'm giving you my 3-step framework for doing this in the most safe and supportive way for your body!
2022-10-2517 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery24. 4 Tips to Stay Active in PregnancyMany of us have great intentions to stay active and healthy during pregnancy, but that doesn't make it easy. Pregnancy will offer us different circumstances that can make it difficult to stay consistent. If we don't adjust both our mindset and strategy, we may wind up feeling guilty or defeated.
This episode packs both mindset and practical strategies to help you keep your active lifestyle and support your body in a healthy pregnancy!
Links/Resources:
Check out our Pregnancy Fitness Program: Empowered Pregnancy
Join the wait list for 1-1 Pre/postnatal Fitne...2022-10-1821 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery23. Are Running and Jumping Safe in Pregnancy?Are running and jumping safe in pregnancy?
Like many things in the pre/postnatal space, there is not a black and white answer.
But the good news is, if you LOVE a good run or HIIT workout you may not have to give them up when you become pregnant. It can really depend on you and how your body is responding to higher-impact activities as well as the trimester of pregnancy you’re in.
This episode dives into several things to consider when you want to run and jump in pregnancy and how to...2022-10-1113 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery22. Breastfeeding and Exercise: Tips and Strategies to Keep Your Milk SupplyIt’s time we crush a BIG myth: Exercise will hurt your milk supply.
The truth is, exercise can hurt your milk supply as much as lack of hydration, lack of nutrition, and stress.
It’s important to take a holistic view and not see exercise as the enemy, but as one piece of the puzzle. Exercise alone will not damage your milk supply when you take a few key things into consideration.
This episode highlights 3 big tips for exercising as a lactating mom to help you keep a steady milk supply while re-in...2022-10-0419 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery21. C-Section Recovery TipsRarely are we prepared for a cesarean birth, let alone equipped to recover from it.
If your cesarean was anything like mine, it was completely unexpected. And, on top of that, we’re often sent home with little information on healing and recovering from this major abdominal surgery. Amidst caring for a new baby and struggling through daily tasks, our recovery gets put on the back burner.
We deserve better, mamas.
Having been through a c-section and as a pre/postnatal fitness coach, I want to equip you with some really simple, yet im...2022-09-2725 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery20. 4 Pillars of Exercise For a Strong, Healthy PregnancyCurious what exactly goes into an effective pregnancy exercise routine? In this episode, you'll learn the 4 pillars of exercising in pregnancy, why each one matters and how to implement them in your routine. When you include these 4 types of movement you set yourself up for a strong, healthy pregnancy and journey into motherhood!Join Empowered Pregnancy to eliminate the guesswork with exercise and get a clear roadmap to supporting your body and thriving in pregnancy.Connect with me on Instagram or learn more on my website.2022-09-2026 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery19. 3 Primary Fitness Goals To Focus On In PregnancyAre you still stuck on your pre-pregnancy fitness goals? Many of us are and it can lead to inconsistency, questioning, and low motivation. In this episode, we'll talk about where to focus your attention and energy so you can not only get back some motivation and excitement for working out but also support your body in pregnancy and beyond.For a clear roadmap to working out and thriving in pregnancy: Join the Empowered Pregnancy Program!Connect with me on Instagram or learn more on my website.2022-09-1327 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery18. THE Mindset Shift You Need for a Healthy PregnancyIt can be hard mentally to accept and navigate all the extreme body changes in pregnancy. In this episode, we’ll chat through 1 KEY mindset shift to make in pregnancy that will help you to more easily navigate the body changes and work WITH your body, instead of against it. This key tip will be a game-changer!Our FREE 3-day Pregnancy Live training Series is going on now: register here!Learn more about my work by connecting on Instagram and my website!2022-09-0618 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recoveryBONUS: Confused on How to Safely Workout in Pregnancy?Join the FREE 3-day Live Pregnancy Training Series to learn how to safely and confidently exercise in pregnancy so you can support your body through the changes AND prepare for birth. You'll learn research-based facts, safety tips, important modifications, and walk away with a framework for giving your body what it needs to thrive in pregnancy.Series starts 9/6. Click Here to Sign up!
Connect on Instagram @strongmamawellness
2022-09-0106 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery17. Postpartum Recovery Tips for the First 6 WeeksJust have a baby? Chances are, you’re wondering how you can optimize your healing and get back to feeling like YOU again. In this episode, we discuss 3 important steps you can take in the early weeks postpartum to speed up your healing journey and give your body the care it needs!Sign up for our FREE 3-day Pregnancy Live training SeriesLast call for 1-1 pre/postnatal fitness coaching: learn more here!Learn more about my work by connecting on Instagram and my website!
2022-08-3021 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery16. All Things Motherhood and Preparing For Baby #2A candid and vulnerable chat as I share my experience with motherhood and preparing to welcome our second baby boy in a few short weeks. From the tough early days as a mom, to navigating toddlerhood, and everything in between, I share how this time feels completely different (in a good way). This is an episode I feel new and expecting moms alike will be able to connect with and relate to.Looking for support? Explore Pre/postnatal Fitness CoachingLearn more about my work by connecting on Instagram and my website!2022-08-2326 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery15. Where is Your Pelvic Floor?Have you heard the term ‘pelvic floor’ but aren’t quite sure where it is exactly? In this episode, I walk you through a guided tutorial of finding your pelvic floor and how to effectively activate it so you can prevent dysfunction on your motherhood journey. We’ll also talk a bit about the importance of pelvic floor work and how it helps improve your life as a whole. If you’re looking to gain some quick awareness of your pelvic floor, be sure to tune in!Looking for support? Explore Pre/postnatal Fitness Coaching with NicoleLear...2022-08-1615 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery14. Why Moms Should Lift Weights with Mark of Training Strong WomenIn this episode, guest Mark Breedon of Training Strong Women and I collaborate on 7 reasons moms should lift weights. You'll be sure to gain tons of inspiration and tips for being stronger as a mom, managing your time, mindset, and more. Strength training has positively impacted my daily life, mentally and physically, as well as the lives of Mark's clients. Tune in for this great conversation that will motivate and inspire you!Connect with Mark:Instagram: @training.strong.womenTikTok: @training.strong.womenPodcast: "Who's Lifting Today?"Connect with Nicole:Explore Pre...2022-08-0938 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery13. Managing Gestational Diabetes with Nutrition & Exercise in PregnancyGestational diabetes occurs in about 2-10% of pregnancies. While it can't necessarily be prevented, it can be managed with nutrition and exercise. In this episode I share my thoughts and experience with GD as well as how I manage blood sugar with nutrition and exercise. Whether you have GD or not, the tips in this episode are important to having a healthier pregnancy.Explore Pre/postnatal Fitness Coaching with NicoleLearn more about my work by connecting on Instagram and my website!2022-08-0222 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery12. Preparing for Postpartum Recovery in PregnancyThink postpartum recovery starts when you have the baby? Think again. It can actually start while you’re still pregnant! In this episode, Nicole breaks down the impact pregnancy and birth has on your body and gives tactical tips to help set yourself up for a smooth, strong postpartum recovery.Explore Pre/postnatal Fitness Coaching with NicoleLearn more about my work by connecting on Instagram and my website!2022-07-2623 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery11. Navigating Self-Conscious Body Thoughts in Pregnancy and PostpartumBattling with self-conscious body thoughts is common in pregnancy and postpartum. It makes sense - our bodies are going through extreme changes, clothes fitting differently, and we ultimately feel different in our skin. In this episode, I share my experience with body image this pregnancy as opposed to my last and share my process for weeding out any negative body thoughts so I can carry on with my life. I know this episode will help you find peace and strength in your body, even if it looks and feels different right now.Explore Pre/postnatal Fitness Coaching...2022-07-1923 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery10. 7 Powerful Hidden Benefits of Exercising in PregnancyLet’s be honest, most of us already know that exercise is good for us, right? This episode dives much deeper into 7 powerful hidden benefits of not just exercising in pregnancy, but training your body for the demands and lifestyle changes you’re going through. These 7 benefits are very personal to me but I know you’ll be able to connect and relate, and maybe even uncover a deeper why to guide you on your pre/postnatal health and fitness journey.FLASH DEAL: Sign up for 8 weeks of Pre/postnatal Training!Learn more about my work by...2022-07-1232 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery9. Prenatal Nutrition 101 with Haley MiskowiecHave you felt overwhelmed or confused with how to eat in order to have a healthy pregnancy? I have Registered Dietitian Nutrition, Haley Miskowiec, on to share all about what nutrients to increase and decrease during pregnancy, common myths we should be aware of, as well as how to combat common pregnancy symptoms with food. I know you'll gain so many actionable tips to help increase your confidence and feel better on your pregnancy journey. Let's dive in!Explore Pre/postnatal Fitness Coaching with NicoleLearn more about my work by connecting on Instagram and my...2022-07-0555 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery8. 7 Things To Avoid When Working Out In PregnancyThis episode breaks down 7 things to avoid when working out in pregnancy. We’ll dive into a mix of tactical things you can apply directly to your exercise routine as well as some essential mindset shifts that will make the journey more realistic and enjoyable. This episode is packed with golden nuggets to help you better serve your body in pregnancy and set you up for a smooth postpartum recovery.Sign up for a Prenatal AssessmentExplore Pre/postnatal Fitness Coaching with NicoleLearn more about my work by connecting on Instagram and my...2022-06-2831 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery7. Why Your Butt Got Smaller In PregnancyEver wonder why your butt gets smaller as a mom? It’s common to get what we sometimes call “mom butt” after pregnancy. Tune into this episode for more on the science behind why this happens, what problems may arise from it, and what you can do about it.Explore Pre/postnatal Fitness Coaching with NicoleLearn more about my work by connecting on Instagram and my website!
2022-06-2114 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery6. Self Compassion Vs. Making ExcusesAre you showing self-compassion or making excuses? This is something many of us struggle with when it comes to our health and fitness in pregnancy and postpartum which can lead to a lot of shame and guilt. In this episode we break down the difference between self-compassion and making excuses, how to identify them in your life, and how more self-compassion ultimately leads to better consistency and results.Explore Pre/postnatal Fitness Coaching with NicoleLearn more about my work by connecting on Instagram and my website!
2022-06-1421 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery5. Diastasis Recti: Tips for Prevention and RecoveryThere’s typically a lot of fear around diastasis recti (DR) in pregnancy and early postpartum. You might be surprised to learn that this abdominal separation is a normal and natural part of pregnancy! This episode breaks down what DR is, why it happens, and gives you actionable tips to protect your core and minimize your risk for a greater DR so you can have a smooth postpartum recovery.Book your pre/postnatal starter session with Nicole.Learn more about my work by connecting on Instagram and my website!
2022-06-0727 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery4. Weight Gain in Pregnancy: Recommendations, Nuances and TipsLet’s take a deep dive into all things regarding weight gain in pregnancy. You’ll learn the “traditional” weight gain recommendations as well as nuances of these recommendations so you can better understand and trust in your body. We’ll also talk about why the number on the scale may not be as important as you think and how to mentally navigate and accept weight gain throughout your pregnancy.Book your assessment call with Nicole.Learn more about my work by connecting on Instagram and my website!2022-05-3121 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery3. The 6 Do's and Don'ts of Postpartum ExerciseCalling all new (and soon-to-be) mamas! Wondering how to best support your body's healing process postpartum while getting back to exercise and all the things you love again? Postpartum can be a confusing and overwhelming time. This episode breaks down what we should, and shouldn't, be doing from the day we deliver to the day we get doctor's clearance and beyond. After this, you'll feel much more confident navigating your postpartum exercise journey!
Links Mentioned:
Postpartum Core Revival Program
Book a free consult call with Nicole.
Learn mo...2022-05-2426 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery2. De-bunking the Top 5 Pregnancy Fitness MythsAre you confused or worried about what's safe and unsafe when exercising in pregnancy? In this episode we're de-bunking common myths around core training, running, and starting an exercise routine with baby on board. You'll leave this episode feeling clear on what you can/cannot do as well as have more confidence in the safety of your movement!
Book a free consult call with Nicole.
Learn more about my work by connecting on Instagram and my website!
2022-05-1924 min
STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery1. 3 Simple Steps for Your Healthiest Pregnancy & PostpartumIn this first episode, we break down foundational steps to creating the healthy lifestyle you want and deserve to have on your motherhood journey. These are not cookie cutter tips you've heard before, but things that go beneath the surface. Dive in to learn these 3 tips and start applying them right away.
Book a free consult call with Nicole.
Learn more about my work by connecting on Instagram and my website!2022-05-1919 min
Pregnancy & Birth Made EasyTop 5 Myths of Prenatal Exercise with Nicole ScheitlinIn this week's episode, I am joined by Nicole Scheitlin to bust the top 5 myths you've probably heard surrounding prenatal and postpartum exercise and wellness.Nicole is a Pre/Postnatal Performance Training Specialist and the founder of Strong Mama Wellness where she helps people train for a healthier pregnancy, postpartum, and motherhood. She has over 10 years experience in the industry and approaches fitness and wellness in a way that supports the body during a time of extreme change. Nicole is on a mission to empower people with safe and supportive exercise so they feel strong and capable...2022-02-2235 min
Mamas in Training: Preparing for Pregnancy & MotherhoodEP81- The Mindset Shift of Fitness in Pregnancy & Postpartum with Nicole ScheitlinExercising during or after pregnancy sounds like a piece of cake for someone who has a degree in Exercise Science—some might say. But for Nicole, it was a total blank slate. In this episode, Nicole Scheitlin talks about physical activities postpartum, the right mindset our mamas-to-be need to have in regards to their physical health, and the structured approach to physical exercise after giving birth. When thinking about physical fitness and rebuilding the body postpartum, for Nicole, it should always be about what works best for you that'll get you mentally and physically feeling strong as possible. Because it...2021-08-0436 min
Here To Be50: Nicole Scheitlin - Releasing The Reigns of Extremes50: Nicole Scheitlin - Releasing The Reigns of Extremes
Nicole Scheitlin is an Exercise Physiologist, Fitness Instructor, Health Coach and the blogger behind Fit-Foundations. She is on a mission to help women get stronger from the inside/out while creating a sustainable healthy lifestyle. She encourages women to give up the extremes of diet and exercise punishment and build habits rooted in movement, nutrition, and mindset so they can have more freedom to enjoy life. Nicole believes that exercise and food should support the life you want to live, not be a burden to it.
IG - @fit.foundations
FB...2019-05-1741 min