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

160 // Are You Tight or Weak? The Pelvic Floor Question No One Asks 22.06.2026 11p

In this episode, I'm breaking down the real difference between a weak and tight pelvic floor, why the kegel-as-cure-all advice fails so many women, and sharing a client story that proves "doing everything right" isn't always the answer. Plus, the 2-minute way to finally know which camp you're in.FREE Pelvic Floor Roadmap: Download hereOther Links!Join the Built For Motherhood fitness membershipSay hello on Instagram @strongmamawellnessWebsite

Break Free From Diet Culture & Pursue Health Without Obsession 18.05.2026 41p

We've all grown up with diet culture influence, whether we notice it or not. And the subtle messages we receive that tell us to "be smaller" or "look a certain" way can really impact our health choices and the way we choose to support our body with food and exercise. Coryn Brown and Crysanne Clay — a mother/daughter health coaching duo and voices behind the Her Healthy Body podcast — come on to talk about how we can unravel from the diet culture messages that are hurting our health choices. They share simple, actionable steps you can take to start creating a more peaceful and sustainable relationship with food and fitness while supporting your body in a season of change.Connect with Coryn and Crysanne:Her Healthy Body PodcastHer Healthy Body Facebook Grouphttps://herhealthybody.co/ Connect with Nicole:Learn more & join the Built For Motherhood fitness membershipSay hello on Instagram @strongmamawellnessWebsite

The Unspoken Gaps in Pregnancy & Postpartum Fitness Every Mom Should Know About 07.05.2026 18p

There are major gaps in pregnancy and postpartum fitness—and moms are the ones paying the price.Too many women are left piecing together random workouts, avoiding exercises out of fear, or feeling completely lost after being “cleared” postpartum with no real guidance on what to do next. If you’ve ever wondered whether you’re doing the “right” workouts during pregnancy or postpartum, you’re not alone. And more importantly—you are not the problem.In this episode, I’m breaking down the biggest gaps in pregnancy and postpartum fitness: the lack of intentional programming during pregnancy, outdated and fear-based advice, the absence of real postpartum support, and the massive “now what?” phase moms experience months (and even years) after birth. We’ll also talk about what moms actually need instead to support their body at every stage. If you’re tired of guessing and ready for a smarter, more supportive approach to fitness in motherhood, this episode is for you.[NOW OPEN] Built For Motherhood Fitness Membership for pregnancy, postpartum, and busy moms. With structured programs, clear guidance, and coaching support we'll take the guesswork out of exercise so you can feel confident and strong.Say hello over on Instagram.Learn more about my work on my website.

3 Things Your Pregnancy Workouts MUST Do (For Labor, Birth & Postpartum Recovery) 27.04.2026 19p

If you’re pregnant and trying to “do the right things” with your workouts, you’ve probably been told to just walk more, stick to light weights, or play it safe—and while that advice sounds helpful, it can actually leave you underprepared for what your body is about to go through. In this episode, I’m breaking down why that common guidance may be doing you a disservice and what it really looks like to train intentionally during pregnancy. If you want to feel strong, supported, and truly prepared for what’s ahead, this episode will shift how you think about prenatal fitness.[INTEREST LIST OPEN] Built for Motherhood Membership: Join the Interest List here to learn more and be the first to know about founders access/pricing.Say hello over on Instagram.Learn more about my work on my website.pregnancy workouts, prenatal fitness, safe exercise during pregnancy, how to exercise while pregnant, prenatal strength training, pregnancy fitness tips, pelvic floor exercises pregnancy, core exercises pregnancy, preparing for labor naturally, birth preparation exercises, postpartum recovery fitness, prenatal workout plan, fitness for pregnant women, healthy pregnancy exercise, strength training during pregnancy

What I Got Wrong About My First C-Section Recovery—and What I Changed the Next Time 20.04.2026 20p

C-section recovery doesn’t have to feel confusing, overwhelming, or like something you just have to “get through.”In this episode, I’m sharing the biggest C-section recovery mistakes I made with my first birth—and what I did differently with my second and third C-sections that helped me heal faster, feel stronger, and support my core and pelvic floor the right way.We’re talking about everything from the mental side of an unplanned C-section to practical recovery tips like when to start exercising, how to safely rebuild your core, why protein matters for healing, and how to avoid doing too much too soon.If you’re preparing for a C-section or currently in postpartum recovery, this episode will help you feel more confident, supported, and clear on what actually matters.In This Episode, We Cover:C-section recovery tips for faster, smoother healingHow to mentally process an unplanned C-sectionWhen to start exercise after a C-sectionSafe core and pelvic floor recovery after C-sectionWhy rest matters (and how to avoid overdoing it too soon)The role of protein in postpartum healingWhen to start walking after a C-sectionScar massage after C-section: when and why it mattersPostpartum essentials for C-section recovery[INTEREST LIST OPEN] Built for Motherhood Membership: Join the Interest List here to learn more and be the first to know about founders access/pricing.Say hello over on Instagram.Learn more about my work on my website.C-section recovery, C-section recovery tips, postpartum recovery after C-section, core recovery after C-section, pelvic floor after C-section, when to exercise after C-section, scar massage C-section, postpartum fitness, healing after C-section

How Long is Postpartum? 13.04.2026 13p

Is postpartum 3 months, 6 months, one year? Can we even put a length on it? In this episode, I break down my thoughts around the length of time we can expect postpartum to be and what this means for mothers as we age. I'll also share how long it typically takes for someone to feel like themself again after having a baby — this might surprise you! [INTEREST LIST OPEN] Built for Motherhood Membership: Join the Interest List here to learn more and be the first to know about founders access/pricing.Say hello over on Instagram.Learn more about my work on my website.

Eliminate the Guesswork: Steal My 4-Step Pregnancy & Postpartum Fitness Framework 23.03.2026 20p

In this episode, we’re breaking down why you don’t need more workouts — you need a clear, effective pregnancy and postpartum fitness framework.If you’ve ever felt inconsistent with exercise during pregnancy or unsure how to safely return to fitness after having a baby, this episode will help you understand what’s been missing. Most programs are designed for a single phase, leaving moms feeling confused, overwhelmed, and constantly starting over.I’m sharing my MOVE method—a simple, structured approach to prenatal and postpartum fitness that helps you build strength, support your core and pelvic floor, improve mobility, and increase endurance in a way that actually fits into real mom life.Whether you’re currently pregnant, newly postpartum, or further along in your motherhood journey, this episode will give you a clear framework to help you feel stronger, more confident, and more capable in your body—without the guesswork.[COMING SOON] Built for Motherhood Membership: Join the Interest List here to learn more about early access and founders pricing!Say hello over on Instagram.Learn more about my work on my website.

What I Wish More Moms Knew About Returning to Fitness After Baby 16.03.2026 20p

After three postpartum recoveries in the last 5.5 years, I’ve learned a lot about returning to fitness after baby — and honestly, there’s so much I wish I had known the first time around. In this episode, I’m sharing the postpartum fitness advice I’d give my younger self: why you shouldn’t focus on “getting your body back,” how to prioritize core and pelvic floor recovery, realistic ways to work out with a baby, and the non-scale wins that actually matter. Whether you’re newly postpartum or years into motherhood, this episode will help you rebuild strength, feel more like yourself again, and approach postpartum fitness with more confidence and grace.[NOW OPEN] Built for Motherhood Interest List: Sign up here to learn more about early access and founders pricing!Say hello over on Instagram.Learn more about my work on my website.Kindred Bravely 15% off (*affiliate): ⁠Click Here⁠ and use code 15STRONGMAMAWELLNESS

The 6 Most Common Pregnancy Core Mistakes (+ what to do instead) 09.03.2026 20p

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 to learn more about early access and founders pricing!Say hello over on Instagram.Learn more about my work on my website.

A Realistic Week of Movement for the Busy Mom Who Has No Time 02.03.2026 19p

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.All self-paced Pregnancy and Postpartum fitness programs can be found on my website, here.Say hello over on Instagram! @strongmamawellnessJust Ingredients 10% off: Click Here and use code STRONGMAMA

The First 3 Things I Focus on With Every Early Postpartum Client 16.02.2026 15p

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!Say hello over on Instagram! Instagram @strongmamawellnessMABĒ Baby Carrier link for $10 off (no code needed): Click here

Birth Prep That Works: Lessons from My Clients’ Natural Births 09.02.2026 19p

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 CoachingSay hello over on Instagram! Instagram @strongmamawellnessMilkology Breastfeeding/Pumping Courses 10% off (*affiliate): Click here and use code SMW10Other programs and resources can be found on my ⁠Website⁠!

Realistic Self-Care in Survival Mode Seasons 02.02.2026 17p

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!Say hello over on Instagram! Instagram @strongmamawellness

How to Lift “Heavy” in Pregnancy Without Leaking, Pain, or Fear 19.01.2026 23p

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 CoachingSay hello over on Instagram! Instagram @strongmamawellnessOther programs and resources can be found on my Website!

Why Pregnancy Fitness Feels Harder Than Expected (even if you've been working out for years) 12.01.2026 18p

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 CoachingSay hello over on Instagram! Instagram @strongmamawellnessOther programs and resources can be found on my Website!

TTC in 2026? 3 Steps to Prepare NOW for Your Healthiest Pregnancy 30.12.2025 16p

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 CoachingInstagram @strongmamawellnessWebsite

12 Months Postpartum: 7 Steps That Actually Helped Me Recover 16.12.2025 26p

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 ProgramRebuild After Baby: Postpartum Return-to-Strength Program1:1 Postpartum Fitness CoachingLet's Connect:Instagram @strongmamawellnessWebsite

Habit Anchors 09.12.2025 10p

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 applyFollow me on Instagram: @strongmamawellnessLearn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

The Time of Our Lives 18.11.2025 11p

Ever have one of those interactions that give you such good perspective that you *cannot stop* thinking about it? In this episode I share an interaction I had with an older woman while shopping with my 9 month old daughter. It really made look through the lense of my 65 year old future self and think about how I want to remember this time, what I need to do, and who I need to be to show up as the mother I want to be. My hope is that this will be a grounding and inspiring episode for you to make positive changes and make the most of this special time of your life!Let's Connect!Work with me 1-on-1: Learn more and applyFollow me on Instagram: @strongmamawellnessLearn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

The Ultimate Trimester Guide to Smart, Effective Pregnancy Workouts 21.10.2025 19p

Not sure what exercises you should do in each trimester? I’m breaking down your exercise goals for all three so you can feel confident, strong, and ready for birth. If your workouts are feeling random (or nonexistent, let’s be honest) in pregnancy, this episode will help you get clarity and walk away with some simple action steps to implement in your own workouts.Limited Time Pregnancy Program! If you’re between 5–28 weeks pregnant, don’t miss Empowered Pregnancy Core Kickstart, my 4-week small-group coaching program to help you train smarter, strengthen your core, and stay pain-free throughout pregnancy. Enrollment is open October 20–26th only, and the series begins November 3rd.LEARN MORE & JOIN HERELet's Connect!Work with me 1-on-1: Learn more and applyFollow along on Instagram: @strongmamawellnessLearn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠