40. Do You Actually Need To Modify? My Exact Framework For Adjusting Exercise In Pregnancy

40. Do You Actually Need To Modify? My Exact Framework For Adjusting Exercise In Pregnancy

In this episode, I’m breaking down how I actually think about modifying exercise during pregnancy and postpartum—not from a place of fear or restriction, but from a place of individualization, strategy, and honoring what the body is doing in real time. I talk through the specific movement adjustments I make for pregnant athletes, why certain exercises get swapped or replaced, and how I build pregnancy‑specific programming that still feels strong, athletic, and empowering. I also get into the postpartum side of the conversation, where timelines matter, but not in the rigid “six‑week clearance” way most people are used to. Instead, I walk through how I assess readiness, how I rebuild foundational patterns, and why individualized progression is the key to long‑term strength and confidence. Whether you’re a coach, a pregnant or postpartum athlete, or someone who just wants to understand this season more deeply, this episode gives you a real look at how I approach training during one of the most transformative phases of a woman’s life. I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details: Instagram: @katedarkofit [https://www.instagram.com/katedarkofit] @fitisgettingreal [https://www.instagram.com/fitisgettingreal] Website: www.fitisgettingreal.com/moms [http://www.fitisgettingreal.com/moms] Pregnancy Program: www.fitisgettingreal.com/pregnancy [http://www.fitisgettingreal.com/pregnancy] Postpartum Program: www.fitisgettingreal.com/postpartum [http://www.fitisgettingreal.com/postpartum] Email: owner@fitisgettingreal.com [owner@fitisgettingreal.com] If this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support. I got you, Katelyn

39. 6 Months Postpartum: Expectation vs Reality

In this episode, I’m breaking down my postpartum expectations versus reality across exercise, breastfeeding, weight, sleep, and mental health. I share what lined up, what didn’t, and the habits that actually made a difference — from taking the first 12 weeks seriously to navigating a busier lifestyle with two kids. It’s a straightforward look at how postpartum has unfolded for me this time around, and why some parts have been surprisingly smooth while others have been more challenging. I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details: Instagram: @katedarkofit [https://www.instagram.com/katedarkofit] @fitisgettingreal [https://www.instagram.com/fitisgettingreal] Website: www.fitisgettingreal.com/moms [http://www.fitisgettingreal.com/moms] Pregnancy Program: www.fitisgettingreal.com/pregnancy [http://www.fitisgettingreal.com/pregnancy] Postpartum Program: www.fitisgettingreal.com/postpartum [http://www.fitisgettingreal.com/postpartum] Email: owner@fitisgettingreal.com [owner@fitisgettingreal.com] If this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support. I got you, Katelyn

38. Pelvic Floor and Deep Core 101

In this episode of the Mother FIGRs Podcast, I go over a high-level overview of the pelvic floor and deep core, emphasizing their importance in pregnancy and postpartum fitness. We cover the anatomy, function, and coordination of these muscle groups, as well as their role in stability, pressure management, and exercise considerations for symptom management. I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details: Instagram: @katedarkofit [https://www.instagram.com/katedarkofit] @fitisgettingreal [https://www.instagram.com/fitisgettingreal] Website: www.fitisgettingreal.com/moms [http://www.fitisgettingreal.com/moms] Pregnancy Program: www.fitisgettingreal.com/pregnancy [http://www.fitisgettingreal.com/pregnancy] Postpartum Program: www.fitisgettingreal.com/postpartum [http://www.fitisgettingreal.com/postpartum] Email: owner@fitisgettingreal.com [owner@fitisgettingreal.com] If this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support. I got you, Katelyn

37. Breastfeeding and Exercise

This episode explores the relationship between breastfeeding and exercise, addressing common questions and misconceptions. It delves into the impact of exercise on milk quantity and quality, the additional calorie needs for breastfeeding, and the effects of breastfeeding on weight loss. It also discusses the logistical challenges of exercising while breastfeeding and provides insights from personal experience. I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details: Instagram: @katedarkofit [https://www.instagram.com/katedarkofit] @fitisgettingreal [https://www.instagram.com/fitisgettingreal] Website: www.fitisgettingreal.com/moms [http://www.fitisgettingreal.com/moms] Pregnancy Program: www.fitisgettingreal.com/pregnancy [http://www.fitisgettingreal.com/pregnancy] Postpartum Program: www.fitisgettingreal.com/postpartum [http://www.fitisgettingreal.com/postpartum] Email: owner@fitisgettingreal.com [owner@fitisgettingreal.com] If this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support. I got you, Katelyn

36. Case Study: Pelvic Girdle Pain After Running at 4 Months Postpartum

In this episode, I’m unpacking a very real moment from my own training: the pelvic discomfort that showed up during my first unbroken 20-minute run at four months postpartum. Using this I go through my framework of identifying the symptom, the cause, and context around it so we can ultimately create a path forward to help you be able to perform better with less symptoms next time. The big takeaway: pain or discomfort doesn’t automatically mean “stop”; it’s data. We want to find your threshold, work just under it, and gradually raise the bar over time, whether you’re pregnant, newly postpartum, or anywhere along that spectrum. I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details: Instagram: @katedarkofit [https://www.instagram.com/katedarkofit] @fitisgettingreal [https://www.instagram.com/fitisgettingreal] Website: www.fitisgettingreal.com/moms [http://www.fitisgettingreal.com/moms] Pregnancy Program: www.fitisgettingreal.com/pregnancy [http://www.fitisgettingreal.com/pregnancy] Postpartum Program: www.fitisgettingreal.com/postpartum [http://www.fitisgettingreal.com/postpartum] Email: owner@fitisgettingreal.com [owner@fitisgettingreal.com] If this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support. I got you, Katelyn