34. Core & Pelvic Floor Tendencies to Avoid (and What to Do Instead)

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

35. Real‑Life Strategies to Get Your Workouts In as a Mom

his episode came from an IG carousel I posted this week that had a huge “me too” response — Vienna running off mid‑workout, getting interrupted, having to restart. So many moms related, and it opened the door to talk honestly about how tough this season is while also figuring out how to keep moving forward. Motherhood changes everything, but we don’t have to sit in the excuses or the overwhelm. We can acknowledge the hardness and still build something that works. I walk through the real logistics that make postpartum fitness doable: scheduling around kids instead of the clock, using nap and feeding windows, adapting workouts on the fly, and following a plan built for the postpartum body so you’re not constantly second‑guessing. I also talk about the power of community — seeing other moms in the same trenches makes consistency feel possible. This is about finding what works for your family and creating a rhythm that fits real 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

34. Core & Pelvic Floor Tendencies to Avoid (and What to Do Instead)

In this episode, I’m pulling from eight years of in‑person coaching and five years working specifically with pregnant and postpartum athletes to talk about the core and pelvic floor tendencies I see over and over again. These aren’t “you’re doing it wrong” moments — they’re patterns that show up in real bodies navigating real seasons of motherhood, and they’re all fixable with small shifts. I walk through the most common ones, like misaligned overhead pressing, step‑ups that accidentally turn into squats, breath patterns that work against your core, and those sneaky foot or hip imbalances that throw off your whole chain. I also dig into why these tendencies matter in the first place: how alignment affects pressure management, how single‑leg strength reveals pelvic stability, and how breath and deep‑core sequencing can either support healing or slow it down. My goal is to help you understand what these patterns mean and how simple adjustments can make your lifts feel stronger, more stable, and more connected — especially during pregnancy and postpartum. 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