If you’ve been holding off on working out because you’re scared it’ll mess with your milk supply — this episode is for YOU. Today, we’re busting myths around breastfeeding and exercise, breaking down what the research actually says, and I’m giving you my best mama-tested tips to move your body safely while keeping your supply strong.

Whether you’re 6 weeks or 9 months postpartum, you’ll walk away feeling confident that movement is not only safe — it can actually make your milk even more beneficial for your baby. 💧🍼💪

💡 In this episode, you’ll learn:

• The truth about whether exercise actually decreases milk supply
• What research says about how workouts affect milk composition
• How high-intensity exercise can change taste (and what to do about it)
• Nutritional + hydration tips to support supply while exercising
• When to increase workout intensity postpartum
• My personal checklist before exercising while breastfeeding
• Real-life strategies for sneaking in workouts when baby won’t nap 🙃

💪 Mentioned in this episode:

• Episode 5: How to Return to Exercise Safely Postpartum
• Hot Mom Walking Guide
• Strong Mom Foundations Program – Black Friday Special 🎉
  
  

🖤 Join the Strong Mom Movement

My 8-Week Strong Mom Foundations Program is officially open for Black Friday!
✨ 4 at-home workouts per week
✨ Nutrition guide (breastfeeding-friendly!)
✨ Lifetime access
✨ Optional 1:1 strategy calls to help customize your plan

👉 Only $97 (or $147 with two coaching calls!) until November 30th.
Let’s rebuild your strength, energy, and confidence — together.

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In this episode, Katie sits down with Dr. Lindsay Saldana, a pelvic floor physical therapist, to talk all things pelvic floor health — from pregnancy to postpartum (and beyond). Together, they break down common myths, why Kegels aren’t always the answer, and how slowing down and reconnecting with your body can actually be the most productive thing you do for your recovery.

They also get real about lifting weights after baby, healing trauma through movement, and how pelvic floor therapy supports every season of motherhood — from your first newborn snuggle to chasing your toddler on the playground.

💡 You’ll Learn:

• What pelvic floor therapy actually is (and who it’s for)
• The truth about Kegels — and why too many can make things worse
• How stress, sleep, and posture impact your recovery
• When to start pelvic floor therapy during pregnancy
• Why healing is both physical and emotional

Connect with Katie on Instagram: @fitnessmamakatie

Want to work with Lindsay in-person, or virtually?

Lindsay offers complimentary initial consults to determine if working together would help you achieve your goals: 

Text or call 480-808-6364 to schedule.

Follow her on Instagram: @Lindsay_Saldana_DPT

Website: Work with Lindsay Saldana

In this episode, I’m walking you through the exact steps that helped me reconnect with myself after baby — beyond the workouts and nutrition, we’re talking about rediscovering your values, redefining what self-care actually looks like, and learning to love your body again (even when it feels foreign).

Here’s what you’ll hear inside:
 💭 The one exercise that helped me rediscover my identity
 💪 How to honor your health goals without burnout or guilt
 💖 What reconnecting with your body really means (hint: it’s not just physical)
 🍼 Simple, realistic ways to bring joy + self-care back into your days

You don’t have to “get back” to your old self — you’re becoming a renewed version of you.

Connect on Instagram: @fitnessmamakatie

In this episode, we dive into one of the most common questions new moms have — can you actually lose weight while breastfeeding? Spoiler: yes, but only when it’s done safely, intentionally, and with your body’s unique needs in mind. 

In This Episode, You’ll Learn:

• Why breastfeeding alone doesn’t guarantee automatic weight loss
• The truth about calorie deficits and how they can tank your milk supply
• Signs you might be under-eating (and how that impacts your mood + metabolism)
• The key macronutrients AND micronutrients you must balance to support milk production and fat loss
• The best forms of postpartum movement for sustainable weight loss (hint: not hours of cardio)
• How to calm your nervous system so your body feels safe to let go of stored weight

Resources Mentioned:

• 💪 Hot Mom Walking Guide
  – your 4-week walking plan for any phase of motherhood
• 🏋️‍♀️ Stay tuned for Katie’s Strong Mom Strength Training Program — launching soon!
• 📱 Follow Katie on Instagram: @fitnessmamakatie
  - tag me and share your biggest takeaway! 

Let’s talk about the pressure to “bounce back” after baby — and why it’s keeping so many of us stuck. In this episode, Katie gets real about postpartum bodies, breastfeeding weight loss, and what it actually means to feel strong and confident again (without the guilt or the grind). 

Here’s what we cover:

• 💥 Why the “bounce back” narrative is unrealistic (and actually harmful)
• 🧠 The real timeline for postpartum recovery — what your body actually needs
• 🍼 The truth about losing weight while breastfeeding (spoiler: it’s possible AND safe)
• 💪 Why wanting aesthetic goals doesn’t mean you don’t honor your body
• 🌿 How to find the middle ground between healing and feeling confident again

Let's work together, fill out the application HERE

Follow me on Instagram: @fitnessmamakatie

Determine your maintenance calories HERE 

(DO NOT ENTER A CALORIE DEFICIT WHILE BREASTFEEDING without working a with professional guidance or talking with your doctor)

In today’s episode, we’re talking all things postpartum recovery — what to expect, how to support your healing body, and the simple daily habits that make the biggest difference in how you feel after birth.

Whether you’re currently pregnant, planning to be, or in the thick of the newborn haze, this episode will walk you through what recovery really looks like — especially for my fellow C-section mamas. I’ll share what I wish someone had told me sooner, the tips that helped me heal from my own unplanned C-section, and how to reconnect to your body with compassion, patience, and grace.

We’ll cover:

• 💆‍♀️ Why rest isn’t lazy — it’s rehab
• 🌬️ The first “exercise” you should do postpartum (and it’s not what you think)
• 🧠 Mindset shifts that help you rest without guilt
• 💪 How to safely rebuild core + pelvic floor connection
• 🩹 C-section scar healing: emotional work, desensitization, and mobility
• ☀️ Why gentle movement like walking outdoors can speed healing (and calm your nervous system)

This one’s a must-listen if you want to recover stronger, calmer, and more connected to your body than ever before.

In today’s episode of The Aligned & Well Mama Podcast, I’m breaking down how to shift your mindset from traditional “scale wins” to more meaningful measures of progress that actually support your body in this season of life. Whether you’re expecting, newly postpartum, or a few years into motherhood, this conversation will help you release the pressure of external goals and focus on what really matters for long-term health and happiness.

✨ What you’ll learn in this episode:

• Why the scale is an unreliable measure during pregnancy and postpartum.
• The difference between outcome goals (like weight loss) and behavior goals (like daily habits).
• Five powerful ways to measure progress that have nothing to do with aesthetics.
• How to track your energy, strength, mindset, nutrition, and core/pelvic floor healing.
• Simple check-in questions you can use weekly to see how your body is truly responding.

If you’ve ever felt discouraged by slow (or nonexistent) scale changes, this episode will give you a fresh perspective — one that leaves you feeling empowered, not defeated.

💬 Let’s connect!
If this episode resonated with you, share it with another mama who needs encouragement today. And don’t forget to subscribe so you never miss an episode of The Aligned & Well Mama Podcast!

👉 Follow me on Instagram: @fitnessmamakatie

👉 Apply to work together in my Strong Mom Program: Apply Here

“How do I safely start exercising after having a baby?”

In this episode, I’m breaking down what getting back into movement really looks like, starting from day one in the hospital all the way through those higher-intensity workouts down the road.

I’ll walk you through:
 ✨ Why managing expectations is key (and why “bounce back” culture is toxic)
 ✨ The exact foundations to start with, like 360 breathing, pelvic floor connection, and gentle walking
 ✨ How and when to safely add in strength training
 ✨ My personal postpartum recovery story (including setbacks like C-section recovery and mastitis)
 ✨ A simple checklist I use with clients before they add running, HIIT, or jumping back in
 ✨ Why mental and emotional health must be part of your postpartum fitness plan

This is your gentle reminder that every body heals on its own timeline—and your journey is valid, no matter how long it takes.

So grab your coffee (or reheat it for the 3rd time—I see you 😉) and let’s get into how to feel strong, confident, and connected in your postpartum body.

Resources & Links Mentioned in This Episode:

• Connect with me on Instagram: @fitnessmamakatie
• Download my free 7-Day Fitness Plan
• Book a Call to learn more about working together

Disclaimer: The information in this episode is for educational purposes only and is not medical advice. Always consult your doctor before starting or resuming exercise postpartum.

In today’s episode, I’m breaking down practical and doable ways to boost your postpartum energy — no fancy supplements or extreme routines required.

We’ll chat about:

• Why postpartum fatigue is so common (and why it’s not your fault)
• 5 strategies you can start today to feel more energized
• How small tweaks in movement, nutrition, hydration, and self-care can make a big difference
• Real talk on what actually worked for me when I was in the thick of it

If you’ve been struggling to find the energy to work out, keep up with your little one, or just feel like yourself again, this episode is your reset.

Links + Resources Mentioned in This Episode:

• Grab my free Strong Mom Guide here
• Connect with me on Instagram: @fitnessmamakatie
• Breastfeeding Calorie Calculator

In this episode, I’m breaking down the exact steps I would take if I had to start my weight loss journey all over again—both from my personal experience of losing 90 pounds and my postpartum body journey.

I share the foundations I teach my clients: finding your why, setting behavior-based goals, and building sustainable habits that last. No quick fixes. No “perfect time.” Just real, doable strategies that actually help you feel better in your body.

💡 What you’ll hear in this episode:

• Why waiting for the “right time” keeps you stuck
• Finding the right reasons will get you to your goal faster
• How to set goals you'll actually achieve
• Why using small wins will grow your confidence
• How food tracking (without obsession) can spark change
• My go-to foundational habits: movement, sleep, stress, hydration, and balanced nutrition

✨ Takeaway:
Motivation doesn’t come first—action creates motivation. Start small, stack your wins, and build the confidence to keep going.

Follow me on Instagram: @fitnessmamakatie

Let's Work Together: Apply Here

Podcast Idea Submission: Click Here