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In this episode, I’m joined by Tina Tang—a former Wall Street trader turned jewelry designer and now strength coach. At age 40, unexpected life changes led her to the gym for the very first time, and by 42 she had completed an intensive personal training course. Since then, Tina has coached over 3,800 sessions, discovered her own love for strength, and created the Return to Strength Mentorship, designed to help women 45+ get stronger, leaner, and more confident.

We dive into the role of impact and plyometrics as we age, from where to begin and how to overcome fear, to making jumping feel playful again. Tina shares practical strategies for programming impact and helping women progress safely while navigating perimenopause and menopause.

If you’ve ever wondered how to reclaim agility, strength, and confidence later in life, this conversation is for you.

We talk about:

-Where to begin with impact training

Leakage and symptoms with jumping

Making plyometrics feel like play

How to program impact safely

Overcoming fear around jumping

Using weighted vests for progression

Developing speed and agility as you age

Breaking barriers in midlife strength training

Navigating perimenopause and menopause in fitness

Building sustainable exercise habits

Time Stamps

1:00 Introduction

6:06 importance of plyometrics

10:48 the fear of jumping

15:27 developing speed as you age

21:57 building up your agility

30:25 helping women progress

38:10 breaking barriers

41:10 the perimenopause and menopause conversation

48:45 adding in new exercise habits

56:40 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH TINA:

IG: https://www.instagram.com/ironstrongfit/

Website: IronStrongFitness.net

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

In this episode, I’m joined by Dr. Sabine Vesting, a pelvic health physiotherapist and researcher whose work explores how exercise impacts the pelvic floor and abdominal muscles postpartum. Her research dives into common symptoms like urinary incontinence, pelvic girdle pain, and vaginal heaviness, and how they affect daily life for new moms.

Now based in Ottawa, Dr. Vesting leads cutting-edge studies at the Motor Function Measurement (MFM) Lab, including research on running-induced urinary incontinence, pelvic floor responses after a single run, and the use of intravaginal devices to reduce leakage in female runners. She’s also writing a review on how to best measure intra-abdominal pressure during exercise.

We talk about:

-Does diastasis actually matter?

-Coning and doming explained

-Finding exercise you enjoy postpartum

-Urinary incontinence and new solutions

-Intravaginal devices to understand the pelvic floor in sport and running

Time Stamps

1:00 Introduction

6:05 work as a PhD

10:40 does diastasis even matter?

16:24 pelvic girdle pain after pregnancy 

21:00 changes over the last 15 years

28:58 being comfortable with activity postpartum

34:21 looking at pain and causes

40:18 getting better measurements 

51:42 intra-abdominal pressure

55:32 doing what works with patients

58:28 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH SABINE:

Website: https://mfmlab.ca

LinkedIn: https://www.linkedin.com/in/sabine-vesting-aa4317135/?originalSubdomain=se 

We are currently recruiting participants for our RCT, aimed at evaluating whether readily available intravaginal devices, such as off-the-shelf pessaries or tampons, can effectively reduce or eliminate urine leakage during running, enabling active women to remain physically engaged. The study offers a remote option and welcomes female runners from all of North America who experience urine leakage while running.

https://mfmlab.ca/portfolio-items/running-induced-urinary-incontinence-rct/

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

In this episode of the Active Mom Podcast, I’m joined by Dr. Brooke Winder, physical therapist and Associate Professor at California State University Long Beach, where she leads the Dance Science program and mentors young dancers on optimizing their health, performance, and injury prevention.

Brooke specializes in supporting artistic athletes—including dancers, aerialists, and circus performers—through orthopedic rehabilitation, pelvic floor physical therapy, and hypermobility management.

We dive into her research on pelvic floor function in performing artists, explore the unique physical demands of dance, aerial work, and circus arts, and unpack how hypermobility, high-tone pelvic floors, and systemic conditions like POTS and MCAS intersect in this population.

Brooke also shares strategies for pregnancy and postpartum recovery in hypermobile bodies, plus how to stay strong, stable, and resilient across every stage of life—from peak performance years to parenting and beyond.

In this episode, we cover:
🔹 Systemic issues linked to hypermobility
🔹 Building support and stability at end ranges of motion
🔹 Pelvic floor challenges unique to dancers and circus artists
🔹 Strategies to manage a high-tone pelvic floor
🔹 Staying active and mobile through all stages of life

Whether you’re a performing artist, a former dancer or gymnast, or a mom navigating postpartum recovery, this conversation will give you the tools and insights to make your flexibility work for you—not against you.

Time Stamps

1:00 Introduction

6:04 hypermobility in the dance community

9:00 mobility after dance

13:10 the pelvic floor and dance

27:06 circus performers and aerialists

30:32 hypermobility explained

34:38 POTS and MCAS

42:06 neurodivergence and hypermobility

46:08 dancers in pregnancy and postpartum

50:48 looking at a survey study

60:28 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH BROOKE:

Website: www.renewmotionpt.com

IG: https://www.instagram.com/drbrookewinderpt/

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

No lie...one of my favorite episodes of all time.  Sit back and be prepared to learn A LOT  (no matter if you're a mom or pelvic floor professional!)

This week I’m joined by Dr. Hedwig Neels, pelvic floor physiotherapist at Antwerp University Hospital, professor at the University of Antwerp, and author of The Pelvic Floor Book. 

Hedwig specializes in pelvic floor and cyclists and real time ultrasound imaging integration into pelvic health.

A mom herself, Hedwig brings clarity, humor, and evidence-based insight to some of the most misunderstood topics in pelvic health.

We dive into the real stuff—leaks, prolapse fears, her papers on queefing (yep, vaginal wind), and how we can educate without shame. Whether you're a clinician, cyclist, or just someone trying to figure out what’s happening with your own pelvic floor, this one’s for you.

In this episode, we talk about:

• Saddle health & preventing saddle soreness
• Cystocele, urinary incontinence & prolapse expectations
• Cycling-specific pelvic floor considerations
• Real-time ultrasound in treatment
• Pelvic floor myths that still need busting
• And how to talk about queefing without cringing

Grab your headphones and let’s normalize these conversations. Because pelvic health is health—and it shouldn’t feel taboo.

🎧 Subscribe, rate, and share if this one hit home.

Time Stamps

1:00 Introduction

4:00 benefits of real-time ultrasound

11:52 fear surrounding prolapse

20:40 setting expectations

23:24 discussing the research

35:26 vaginal wind (queefing)

45:08 cycling and bike seats

52:40 the importance of bike fit

54:35 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH HEDWIG:

Website: www.hedwigneels.com

instagram: https://www.instagram.com/hedwigneels/

Instagram: https://www.instagram.com/thepelvicfloor/

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

Nervous about a breech baby or C-section? Think again.
Planning a VBAC? It deserves more than a footnote in your chart.

In this episode, I’m joined (again!) by Dr. Elliot Berlin, DC — prenatal chiropractor, labor doula, and founder of the Informed Pregnancy Podcast & One Way or A Mother serial podcast. With over 50,000 pre- and postnatal patients treated, and more than 450 podcast episodes featuring celebrity moms, birth professionals, and real birth stories, Dr. Berlin is a leading voice in informed birth advocacy and evidence-based pregnancy care.

We dive into ACOG guidelines on breech presentation, explore how to support vaginal breech birth, and break down some of the most persistent pregnancy myths still circulating today. Dr. Berlin also shares personal insights from his own fertility journey, and what he’s learned from decades of working with families navigating everything from VBACs to cesarean births to home births and everything in between.

Whether you’re preparing for your first baby or your fifth, hoping for a VBAC, planning a home or hospital birth, or simply want to feel confident in your birth choices—this conversation will help you get clear, grounded, and informed.

We talk about:

• The evolving conversation around vaginal breech birth and what the research says now
• Why storytelling is one of the most underrated tools for birth prep
• How to stay informed and flexible—even when your birth plan shifts
• The expanding role of doulas in both hospital and out-of-hospital births
• Why cesarean birth can be a powerful, empowering choice when it’s supported with respect and intention

🎧 Tap play to hear how education, advocacy, and storytelling can transform birth—no matter how it unfolds.

Time Stamps

1:00 Introduction

3:50 sharing birth stories

9:15 journey towards VBAC

12:36 stories as education

19:20 helping moms navigate unpredictability of birth

24:45 benefits of cesarean birth

27:58 VBAC explained

37:32 generational differences in birth

42:15 talking about potential of birth outcomes 

46:25 the roll of doulas

48:58 what’s next

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH ELLIOTT:

Streaming Site: https://www.informedpregnancy.tv/ 

Website: https://informedpregnancy.com/

Instagram: https://www.instagram.com/doctorberlin/ 

Twitter: https://x.com/doctorberlin 

LinkedIn:

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

In this episode, I’m joined once again by Laura Green—comedic content creator, runner, and self-proclaimed queen of self-deprecating humor in the fitness world. 

Laura’s known for her hilarious takes on running culture, her background as a physical therapist, and her ability to make the internet laugh one reel at a time.

We dive into Laura’s experiences with postpartum running after each of her births, her transition from travel PT to digital storyteller, and the reality of juggling mom life, humor, and hustle. From stroller struggles to health care insights, Laura brings her trademark honesty and humor to it all.

If you’ve ever needed a laugh, a relatable story, or a reminder that motherhood and movement can both be messy and meaningful, this conversation is for you.

We talk about:

-Returning to run after childbirth

-Transitioning out of health care

-The mental load of parenting

-The reality of running with kids

-Storytelling and skits on social media

-What it takes to keep creating

Time Stamps

1:00 Introduction

4:03 shifting from physical therapist to content creator

10:12 creating content you love

14:30 speaking to new moms

18:35 strollers and carrying kids

25:33 recovering after having a third child

30:21 fielding questions on the internet

32:50 deciding what running topics to cover

37:09 favorite skits

41:17 collabs with other creators

45:30 working to get better

48:17 what’s next

52:13 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH LAURA:

IG: https://www.instagram.com/lauramcgreen/

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

What happens when your postpartum comeback collides with the Boston Marathon start line—and you need to pump?

Kaitlin Goodman aka @runnerKG  has worn a lot of hats (and running shoes): former pro runner, 4x Olympic Trials qualifier, public health advocate, and now—toddler mom.

In this episode, we talk about what it actually looks like to juggle elite running and early motherhood. Kaitlin shares how her own return to sport inspired her to create @running_joyfully, a coaching community that supports athletes at every stage—from TTC to postpartum to perimenopause.

We cover:
 🔹 Lack of lactation support at major U.S. marathons & how this is changing
 🔹 How race directors and brands continue to underestimate the power of moms
 🔹 What it really takes to return to competition after baby
 🔹 The growing (and long-overdue) conversation around perimenopause in sport
 🔹 Why access, equity, and population health matter more than ever

Kaitlin’s not just walking the walk—she’s running it, stroller and all. If you’ve ever wondered how motherhood and athleticism can actually coexist, this one’s for you.

Let’s stop pretending moms are an afterthought in sport—they’re the damn backbone.

💭 What would have changed for you if someone had seen and supported you as a runner and a mom from the start? 

Time Stamps

1:00 Introduction

2:29 the journey to becoming a Pro runner

7:05 balancing Pro running and motherhood

9:45 resources for running moms

15:13 running Boston 14 months postpartum 

21:00 figuring out how to return to elite running

26:43 running Boston a second time

32:07 increasing awareness and access

35:11 finding the right support

42:16 transition to perimenopause

46:25 disseminating the research

49:30 elite athletes sharing their stories

53:11 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH KAITLIN:

IG: https://www.instagram.com/runnerkg/

Website: runningjoyfully.com

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

What if most of what you’ve been told about fitness, hormones, and nutrition as a woman… isn’t actually true?

In this episode, I sit down with Dr. Lauren Colenso-Semple, PhD aka @drlaurencs1—muscle physiology researcher, science communicator, and co-owner of the MASS Research Review—to set the record straight on what actually matters for women’s health and fitness.

Whether you’re navigating perimenopause, chasing strength goals, or just tired of sorting facts from fads, this conversation will leave you informed, empowered, and ready to ditch the outdated advice.

We break down the science on:
 🔹 Cycle syncing: helpful or just hype?
🔹 Fasting, protein timing, and muscle growth
🔹 What women really need for bone density and strength
🔹 The biggest nutrition myths still circulating
🔹 Why most social media advice doesn’t apply to women
🔹 The future of evidence-based women’s health

If you’ve ever wondered how to train smarter, fuel better, and feel confident in your body at any age—this one’s for you.

👉 Don’t forget to like, subscribe, and share this episode with a friend who’s ready to take back their power through science (not BS).

Time Stamps

1:00 Introduction

3:44 perimenopause lightning round

7:45 understanding the research

10:20 nutrition myths

15:56 communicating the science to the public

18:50 recommendations for women versus men

24:30 opening up the menopause conversation

28:21 fat loss in menopause

33:57 the future of health advice on social media

41:20 most common myths 

43:55 bone health and density

50:00 doing activity you enjoy

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH LAUREN:

IG: https://www.instagram.com/drlaurencs1/

Website: drlaurencs.com

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

Ever lost your period, struggled with food, or felt completely misunderstood as a pregnant or postpartum athlete? You are not alone.

In this episode, I sit down with Heather Caplan—registered dietitian, running coach, and co-founder of @lane9project—to have a real, unfiltered conversation about REDs (Relative Energy Deficiency in Sport), amenorrhea, and what recovery actually looks like.

We cover:
▶ Getting your period back (not just for fertility!)
▶ Disordered eating in the nutrition field
▶ How Lane 9 Project is helping women find better care
▶ The hormonal rollercoaster of postpartum
▶ Identity shifts as an athlete through pregnancy and beyond

Whether you're a runner, lifter, new mom, or clinician who works with active women, this conversation will hit home. Because you can be strong, athletic, and supported—without sacrificing your health.

Time Stamps

1:00 Introduction

6:30 when your own profession falls short

11:25 solving problems that you’re also dealing with

16:30 starting a private practice

20:50 dietitians and disorder eating

24:26 starting Lane 9

27:17 helping people through Lane 9

30:45 fertility and REDs

34:40 getting the care you need

40:32 breastfeeding and a returning cycle

44:30 realistic postpartum expectations

53:14 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH HEATHER:

IG: https://www.instagram.com/lane9project/

Website: lane9project.org

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

Ever wonder how much impact you're really putting through your body when you do skipping drills, single leg hops, or sprint starts?

🎙️ Don't miss a new episode with Celeste Goodson of @recorefitness—and we’re getting nerdy (in the best way) about external load, impact progression, and how to apply her 2022 research to real-life postpartum rehab.

Yep, we’re talking about her 2022 article from Physical Therapy in Sport—"External loading of common training drills"—and how it helps us rank drills based on impact to create smarter, more individualized return-to-run programs.

We get deep into we've both been doing individually with this information the past few years in our our practices to extrapolate & apply this information to our postpartum clients!

This is a must-listen if you’re working with postpartum runners who leak, feel pressure, or just want to get back to impact without guessing what’s “too much.”

We get into: 

🔹 Why some “low-impact” drills aren’t really low impact 

🔹 How to introduce load in a progressive, pelvic-floor-friendly way 

🔹 Modifying for prolapse without babying your athletes 

🔹 Building strong foundations before layering in speed 

🔹 The real difference between early-phase rehab and performance prep

Celeste breaks it all down—evidence meets practical. Whether you're a coach, clinician, or mom in the thick of it, you’ll walk away with actionable tools you can use right now.

🎧 Tune in if you’re tired of guessing and ready to start programming smarter, not softer.  DM me for the episode link!

➡️ What’s one drill you’ve been unsure about including postpartum—let’s talk about it👇

#PostpartumRunning #ReturnToRun #PelvicFloorPT #ProlapseSupport #PostpartumFitness #RecoreFitness #AthleteMom #PelvicHealth #HighImpactTraining #WomensHealthPT #EvidenceBasedFitness #PostpartumPerformance #PTinSport #paglianorunning #paglianopostpartum #activemompodcast 

Time Stamps

1:00 Introduction

3:54 discussing the research

12:12 drill we need to look at

18:30 correlating clinical symptoms and research

20:20 changing return-to-run programing 

27:29 repeating drills in assessments

34:11 changes over the past few years

36:00 knowing where to start

40:37 variations to deal with prolapse

43:56 sprinters versus distance runners

49:35 addressing running form

56:00 less is better

58:11 changing perspectives

62:30 what’s next

68:20 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH CELESTE:

IG:

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)