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

The 6 Most Common Pregnancy Core Mistakes (+ what to do instead)

Your core doesn’t stop mattering during pregnancy — in fact, it becomes more important than ever. In this episode, I’m sharing 6 common pregnancy core mistakes I see and what to do instead so you can better support your changing body. We’ll talk about deep core connection, breathing, pressure management, and why smart core training can help reduce pain and support a smoother postpartum recovery. If you want to feel strong and confident in your workouts during pregnancy, this episode will help you know exactly what to focus on! [NOW OPEN] Built for Motherhood Interest List: Sign up here [https://strongmamawellness.myflodesk.com/bfm-interest-list] to learn more about early access and founders pricing! Say hello over on Instagram [https://www.instagram.com/strongmamawellness/]. Learn more about my work on my website [https://strongmamawellnessco.com/].

A Realistic Week of Movement for the Busy Mom Who Has No Time

Feel like there’s never enough time to work out? You’re definitely not alone — and this episode will show you a better way. I’m sharing a realistic look at what consistent movement can actually look like for busy moms, with real client examples and a simple “minimum effective week” that fits around kids, work, and real life. You’ll learn the mindset shift that makes consistency possible and how even 10–20 minutes at a time can help you build strength during pregnancy or postpartum. Because you don’t need more time — you just need a plan that works with your life. * Get personalized prenatal or postpartum fitness support by working with me 1:1: Learn more and apply for coaching [https://strongmamawellnessco.com/pre-postnatal-coaching]. * All self-paced Pregnancy and Postpartum fitness programs can be found on my website, here [https://strongmamawellnessco.com/]. * Say hello over on Instagram! @strongmamawellness [https://www.instagram.com/strongmamawellness/] * Just Ingredients 10% off: Click Here and use code STRONGMAMA [https://just.crrnt.app/L38DDAQE]

The First 3 Things I Focus on With Every Early Postpartum Client

Early postpartum can feel confusing—especially when it comes to core and pelvic floor healing after birth. In this episode, I share the first three things I focus on with every early postpartum client. Bonus: they're simple and easy to work into the pockets of newborn life! Get ready for realistic, practical ways to support your core, reduce strain, and feel more connected to your body in the first weeks postpartum—without rushing into workouts or doing too much too soon. Postpartum programs and resources can be found on my Website [https://strongmamawellnessco.com/]! Say hello over on Instagram! Instagram @strongmamawellness [https://www.instagram.com/strongmamawellness/] MABĒ Baby Carrier link for $10 off (no code needed): Click here [https://rstr.co/mabeproducts/3242]

Birth Prep That Works: Lessons from My Clients’ Natural Births

In this episode, I’m sharing the birth prep movement strategies I use with all of my prenatal clients that have helped several moms have a smooth, unmedicated delivery. Whether you're "team natural" or "team epidural" these strategies will make labor feel so much less daunting. We talk through how intentional movement, breathing techniques, and pelvic floor prep can support endurance in labor, efficient pushing, and the ability to move with confidence through different positions. While you may not have complete control over birth — you CAN stack the deck in your favor. If you're feeling nervous about labor and delivery, this is a must-listen. 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/] Milkology Breastfeeding/Pumping Courses 10% off (*affiliate): Click here [https://milkology.teachable.com/courses/?affcode=86567_y8jijdp4] and use code SMW10 Other programs and resources can be found on my ⁠Website⁠ [https://strongmamawellnessco.com/]!

Realistic Self-Care in Survival Mode Seasons

When life feels chaotic and your capacity is low, taking care of yourself can feel overwhelming. In this episode, I’m sharing how to show up for your health during seasons that feel messy—whether that’s pregnancy fatigue, sleep regressions, sick kids, personal stress, or just a lot happening at once. This isn’t about pushing through or giving up; it’s about setting a very low baseline expectation for self-care. We’ll talk daily movement anchors, flexible routines, and simple ways to support your mental and physical health when you’re stretched thin, so you can move through hard seasons with more resilience and be ready to build momentum again when the time comes! All pregnancy/postpartum programs and resources can be found on my Website [https://strongmamawellnessco.com/]! Say hello over on Instagram! Instagram @strongmamawellness [https://www.instagram.com/strongmamawellness/]