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

The Time of Our Lives

Ever have one of those interactions that give you such good perspective that you *cannot stop* thinking about it? In this episode I share an interaction I had with an older woman while shopping with my 9 month old daughter. It really made look through the lense of my 65 year old future self and think about how I want to remember this time, what I need to do, and who I need to be to show up as the mother I want to be. My hope is that this will be a grounding and inspiring episode for you to make positive changes and make the most of this special time of your life! Let's Connect! Work with me 1-on-1: Learn more and apply [https://strongmamawellnessco.com/pre-postnatal-coaching] Follow me on Instagram: @strongmamawellness [https://www.instagram.com/strongmamawellness/] Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠ [https://strongmamawellnessco.com/]

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/]