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

160 // Are You Tight or Weak? The Pelvic Floor Question No One Asks

In this episode, I'm breaking down the real difference between a weak and tight pelvic floor, why the kegel-as-cure-all advice fails so many women, and sharing a client story that proves "doing everything right" isn't always the answer. Plus, the 2-minute way to finally know which camp you're in. FREE Pelvic Floor Roadmap: Download here [https://strongmamawellness.myflodesk.com/pelvic-floor-roadmap] Other Links! Join the Built For Motherhood fitness membership [https://strongmamawellnessco.com/built-for-motherhood] Say hello on Instagram @strongmamawellness [https://www.instagram.com/strongmamawellness/] Website [https://strongmamawellnessco.com/]

Break Free From Diet Culture & Pursue Health Without Obsession

We've all grown up with diet culture influence, whether we notice it or not. And the subtle messages we receive that tell us to "be smaller" or "look a certain" way can really impact our health choices and the way we choose to support our body with food and exercise. Coryn Brown and Crysanne Clay — a mother/daughter health coaching duo and voices behind the Her Healthy Body podcast — come on to talk about how we can unravel from the diet culture messages that are hurting our health choices. They share simple, actionable steps you can take to start creating a more peaceful and sustainable relationship with food and fitness while supporting your body in a season of change. Connect with Coryn and Crysanne: Her Healthy Body Podcast [https://podcasts.apple.com/us/podcast/her-healthy-body-lose-weight-workouts-high-protein/id1586031822] Her Healthy Body Facebook Group [https://www.facebook.com/groups/551919098858685] https://herhealthybody.co/ [https://herhealthybody.co/] Connect with Nicole: Learn more & join the Built For Motherhood fitness membership [https://strongmamawellnessco.com/built-for-motherhood] Say hello on Instagram @strongmamawellness [https://www.instagram.com/strongmamawellness/] Website [https://strongmamawellnessco.com/]

The Unspoken Gaps in Pregnancy & Postpartum Fitness Every Mom Should Know About

There are major gaps in pregnancy and postpartum fitness—and moms are the ones paying the price. Too many women are left piecing together random workouts, avoiding exercises out of fear, or feeling completely lost after being “cleared” postpartum with no real guidance on what to do next. If you’ve ever wondered whether you’re doing the “right” workouts during pregnancy or postpartum, you’re not alone. And more importantly—you are not the problem. In this episode, I’m breaking down the biggest gaps in pregnancy and postpartum fitness: the lack of intentional programming during pregnancy, outdated and fear-based advice, the absence of real postpartum support, and the massive “now what?” phase moms experience months (and even years) after birth. We’ll also talk about what moms actually need instead to support their body at every stage. If you’re tired of guessing and ready for a smarter, more supportive approach to fitness in motherhood, this episode is for you. [NOW OPEN] Built For Motherhood Fitness Membership [https://strongmamawellnessco.com/built-for-motherhood] for pregnancy, postpartum, and busy moms. With structured programs, clear guidance, and coaching support we'll take the guesswork out of exercise so you can feel confident and strong. Say hello over on Instagram [https://www.instagram.com/strongmamawellness/]. Learn more about my work on my website [https://strongmamawellnessco.com/].

3 Things Your Pregnancy Workouts MUST Do (For Labor, Birth & Postpartum Recovery)

If you’re pregnant and trying to “do the right things” with your workouts, you’ve probably been told to just walk more, stick to light weights, or play it safe—and while that advice sounds helpful, it can actually leave you underprepared for what your body is about to go through. In this episode, I’m breaking down why that common guidance may be doing you a disservice and what it really looks like to train intentionally during pregnancy. If you want to feel strong, supported, and truly prepared for what’s ahead, this episode will shift how you think about prenatal fitness. [INTEREST LIST OPEN] Built for Motherhood Membership: Join the Interest List here [https://strongmamawellness.myflodesk.com/bfm-interest-list] to learn more and be the first to know about founders access/pricing. Say hello over on Instagram [https://www.instagram.com/strongmamawellness/]. Learn more about my work on my website [https://strongmamawellnessco.com/]. pregnancy workouts, prenatal fitness, safe exercise during pregnancy, how to exercise while pregnant, prenatal strength training, pregnancy fitness tips, pelvic floor exercises pregnancy, core exercises pregnancy, preparing for labor naturally, birth preparation exercises, postpartum recovery fitness, prenatal workout plan, fitness for pregnant women, healthy pregnancy exercise, strength training during pregnancy

What I Got Wrong About My First C-Section Recovery—and What I Changed the Next Time

C-section recovery doesn’t have to feel confusing, overwhelming, or like something you just have to “get through.” In this episode, I’m sharing the biggest C-section recovery mistakes I made with my first birth—and what I did differently with my second and third C-sections that helped me heal faster, feel stronger, and support my core and pelvic floor the right way. We’re talking about everything from the mental side of an unplanned C-section to practical recovery tips like when to start exercising, how to safely rebuild your core, why protein matters for healing, and how to avoid doing too much too soon. If you’re preparing for a C-section or currently in postpartum recovery, this episode will help you feel more confident, supported, and clear on what actually matters. In This Episode, We Cover: * C-section recovery tips for faster, smoother healing * How to mentally process an unplanned C-section * When to start exercise after a C-section * Safe core and pelvic floor recovery after C-section * Why rest matters (and how to avoid overdoing it too soon) * The role of protein in postpartum healing * When to start walking after a C-section * Scar massage after C-section: when and why it matters * Postpartum essentials for C-section recovery [INTEREST LIST OPEN] Built for Motherhood Membership: Join the Interest List here [https://strongmamawellness.myflodesk.com/bfm-interest-list] to learn more and be the first to know about founders access/pricing. Say hello over on Instagram [https://www.instagram.com/strongmamawellness/]. Learn more about my work on my website [https://strongmamawellnessco.com/]. C-section recovery, C-section recovery tips, postpartum recovery after C-section, core recovery after C-section, pelvic floor after C-section, when to exercise after C-section, scar massage C-section, postpartum fitness, healing after C-section