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

161// It's Not Too Late: Starting Exercise Late in Pregnancy

Feeling like you "missed the boat" on exercise this pregnancy? You're not alone — and you're not too late. In this episode, I'm sharing my response to a mom who felt beh

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

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 s

Break Free From Diet Culture & Pursue Health Without Obsession

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 r

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

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 exerc

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

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

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

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 rec

How Long is Postpartum?

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 t

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

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 incon

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

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 f

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

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 consisten

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

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.

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 season

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 h

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 exer

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

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 st

12 Months Postpartum: 7 Steps That Actually Helped Me Recover

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 finall

Habit Anchors

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

The Time of Our Lives

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 old