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

12 Months Postpartum: 7 Steps That Actually Helped Me Recover

I’m 12 months postpartum after my third c-section, and today I’m sharing the seven key steps that helped me rebuild strength, support my core and pelvic floor, and finally start feeling like myself again. Postpartum recovery takes longer than most women are told — often a full year or more — and it requires intention, patience, and a smart strategy. In this episode, I walk you through what truly moved the needle for me, from pelvic floor PT and progressive strength training to daily walks and fueling my body well. If you’re ready to feel stronger, more comfortable in your body, and supported in your postpartum recovery, this conversation will give you clarity and direction. Programs Mentioned: Core Revival: Postpartum Recovery Program [https://strongmamawellnessco.com/core-revival-program] Rebuild After Baby: Postpartum Return-to-Strength Program [https://strongmamawellnessco.com/rebuild-after-baby] 1:1 Postpartum Fitness Coaching [https://strongmamawellnessco.com/pre-postnatal-coaching] Let's Connect: Instagram @strongmamawellness [https://www.instagram.com/strongmamawellness/] Website [https://strongmamawellnessco.com/]

Habit Anchors

Feeling stuck in the all-or-nothing cycle with movement or nutrition? In this episode, I break down the concept of a habit anchor—a simple, low-pressure strategy to help you stay consistent with movement, hydration, nutrition, or sleep, even during the busy holiday season, an exhausting phase of pregnancy, or the trenches of the newborn stage. If you want habits that feel doable on your hardest days, this one’s for YOU. 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 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]