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

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/]

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/]!