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

How to Lift “Heavy” in Pregnancy Without Leaking, Pain, or Fear

If you’ve been lifting weights for years and pregnancy has you questioning "how much is too much," this episode will help. We’re covering the do’s and don’ts of lifting heavy during pregnancy—how to prioritize control over load, adapt intensity by trimester, manage breath and pressure, and train in a way that supports both birth and postpartum recovery. Work with me 1:1 to take the guesswork out of working out in pregnancy so you can feel stronger in daily life and prepare for birth. Learn more and apply for 1:1 Pre/postnatal Fitness Coaching [https://strongmamawellnessco.com/pre-postnatal-coaching] Say hello over on Instagram! Instagram @strongmamawellness [https://www.instagram.com/strongmamawellness/] Other programs and resources can be found on my Website [https://strongmamawellnessco.com/]!

Why Pregnancy Fitness Feels Harder Than Expected (even if you've been working out for years)

You’ve been working out for years—so why does pregnancy suddenly make exercise feel so dang hard? In this episode, we unpack why pregnancy disrupts even experienced exercisers and why it has nothing to do with motivation or discipline. You’ll learn what’s actually changing in your body, why training often feels emotional during pregnancy, and how overthinking leads to inconsistency. If you’re tired of guessing, pushing through, or playing it overly safe, this episode will help you shift your mindset, lower the mental load, and shift you into the zone of training FOR pregnancy with confidence and clarity. Join me, friend! Work with me 1:1 to take the guesswork out of working out in pregnancy so you can feel stronger in daily life and prepare for birth. Learn more and apply for 1:1 Pre/postnatal Fitness Coaching [https://strongmamawellnessco.com/pre-postnatal-coaching] Say hello over on Instagram! Instagram @strongmamawellness [https://www.instagram.com/strongmamawellness/] Other programs and resources can be found on my Website [https://strongmamawellnessco.com/]!

TTC in 2026? 3 Steps to Prepare NOW for Your Healthiest Pregnancy

Prime your body for your strongest, healthiest pregnancy using these 3 steps! In this episode we highlight important nutrition, exercise, and pelvic floor practices to start working on while you wait for those 2 pink lines to show. Consider this your simple, go-to guide for feeling your best and keeping it that way as you head into pregnancy! Links! 1:1 Pre/postnatal Fitness Coaching [https://strongmamawellnessco.com/pre-postnatal-coaching] Instagram @strongmamawellness [https://www.instagram.com/strongmamawellness/] Website [https://strongmamawellnessco.com/]

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/]