STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery

The Ultimate Trimester Guide to Smart, Effective Pregnancy Workouts

Not sure what exercises you should do in each trimester? I’m breaking down your exercise goals for all three so you can feel confident, strong, and ready for birth. If your workouts are feeling random (or nonexistent, let’s be honest) in pregnancy, this episode will help you get clarity and walk away with some simple action steps to implement in your own workouts. Limited Time Pregnancy Program! If you’re between 5–28 weeks pregnant, don’t miss Empowered Pregnancy Core Kickstart, my 4-week small-group coaching program to help you train smarter, strengthen your core, and stay pain-free throughout pregnancy. Enrollment is open October 20–26th only, and the series begins November 3rd. LEARN MORE & JOIN HERE [https://strongmamawellness.mvt.so/programs/empowered-pregnancy-core-kickstart-program] Let's Connect! Work with me 1-on-1: Learn more and apply [https://strongmamawellnessco.com/pre-postnatal-coaching] Follow along on Instagram: @strongmamawellness [https://www.instagram.com/strongmamawellness/] Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠ [https://strongmamawellnessco.com/]

Understanding Pelvic Organ Prolapse with Krystle Howald of Expecting and Empowered

If you’ve ever felt pressure, heaviness, or worry about what’s “normal” after giving birth, this episode is for you. I’m joined by Krystle Howald, Doctor of Physical Therapy and co-founder of Expecting and Empowered, to unpack the truth about pelvic organ prolapse — a common (but rarely talked about) condition many moms experience postpartum. We break down what prolapse actually is, what symptoms to look for, how to get support, and why a diagnosis doesn’t mean your fitness journey is over. Krystle also shares hope and practical steps for safely returning to strength training, movement, and confidence in your body. You’ll walk away feeling informed, supported, and empowered to take the next step in your healing journey. Connect with Krystle: Expecting and Empowered Website [https://www.expectingandempowered.com/] Instagram @expectingandempowered [https://www.instagram.com/expectingandempowered/] Connect with Nicole: Follow on Instagram: @strongmamawellness [https://www.instagram.com/strongmamawellness/] Explore Self Paced Fitness Programs [https://strongmamawellnessco.com/] and take 10% off with Code 'POD10' for being a listener! Work with me 1-on-1: Learn more and apply [https://strongmamawellnessco.com/pre-postnatal-coaching]

What No one Tells You About Bouncing Back After Baby

The pressure to bounce back after having a baby is everywhere—and while it’s sold as motivating, it often does more harm than good. I know this firsthand. As a younger fitness professional and first-time mom, I felt the weight of those expectations: to fit back into my clothes, to run again, to feel “like myself” as quickly as possible. But the reality didn’t match the highlight reels I saw online, and it left me exhausted, frustrated, and fighting against my own healing. In this episode, I’m pulling back the curtain on why the bounce-back mentality is both unrealistic and unhealthy—and what to focus on instead. I’ll share powerful mindset shifts, eye-opening stats about postpartum recovery, and why rebuilding is the smarter, kinder, and more sustainable path forward. If you’ve ever felt pressure to get your body “back,” this conversation will bring you the freedom and encouragement you need to let go of the bounce back—and embrace the rebuild process. [FREE WORKSHOP] Back to Strength: Postpartum Workshop & Workout [https://strongmamawellness.myflodesk.com/back-to-strength-workshop] on Thursday 9/11/25 at 11am ET Other Links: Work with me 1-on-1: Learn more and apply [https://strongmamawellnessco.com/pre-postnatal-coaching] Follow along on Instagram: @strongmamawellness [https://www.instagram.com/strongmamawellness/] Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠ [https://strongmamawellnessco.com/]

Top 3 Mistakes Moms Make When Returning to Exercise After Baby

Getting back into exercise after having a baby is so much more than just “listening to your body” or “taking it slow.” While that advice is common, it’s often incomplete—and can leave you doing things that don’t truly support your recovery (and may even increase your risk of injury or pelvic floor issues). In this episode, I’m breaking down the top 3 mistakes I see new moms make when returning to exercise—and more importantly, what to do instead. Think of this as your loving reminder and a gentle guide to help you feel stronger, safer, and more confident as you rebuild after baby. [FREE WORKSHOP] Back to Strength: Postpartum Workshop & Workout [https://strongmamawellness.myflodesk.com/back-to-strength-workshop] on Thursday 9/11/25 at 11am ET Other Links: Work with me 1-on-1: Learn more and apply [https://strongmamawellnessco.com/pre-postnatal-coaching] Follow along on Instagram: @strongmamawellness [https://www.instagram.com/strongmamawellness/] Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠ [https://strongmamawellnessco.com/]

Your First Postpartum Strength Workout: Exactly What to Do and Why

Wondering what to do in your postpartum strength workouts? When you’re just getting back into things you might feel a little foreign in your body and have questions about what you “should” be doing or what’s safe for you as you continue to heal. This is very normal which is why I’m walking you through my framework for an effective postpartum strength workout that helps you begin to build muscle again, fix dysfunctional movement patterns from pregnancy changes, and ultimately heal and strengthen your core and pelvic floor again.  [You're Invited] Join me in my FREE Back to Strength Workshop and Workout happening on September 4th! Back to Strength Details and Signup [https://strongmamawellness.myflodesk.com/back-to-strength-workshop] Other Links: Work with me 1-on-1: Learn more and apply [https://strongmamawellnessco.com/pre-postnatal-coaching] Follow along on Instagram: @strongmamawellness [https://www.instagram.com/strongmamawellness/] Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠ [https://strongmamawellnessco.com/]