In today's episode, I'm chatting with former CrossFit competitor and mom of three kids under five, Nicole Roggow, all about returning to fitness postpartum (and more!). She is just a wealth of knowledge on social media; she tells it like it is, and I had so much fun interviewing her.

Nicole shares her athletic journey and transition into motherhood, what her fitness looks like now as a mom, working out with your kids, and tips for women non-athletes getting into fitness.

She's also a nutrition coach specializing in training and coaching pregnant and postpartum women, so we also dove into her experience with and tips for breastfeeding, postpartum nutrition, and how she changed her postpartum fitness after having her first child.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Nicole:

• Follow on Instagram @nicole.roggow and @honoryournutrition
• Check out her website

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website  

Resources & Links:

• Learn more about healing your core, pelvic floor, and more postpartum HERE
• Check out all my plans and resources HERE.
• My most popular plan: Get Your Body Back Stronger Than Ever
• FREE DOWNLOAD: Fix Your “Mommy Pooch”

Mentioned in this episode:

The Annabella Breast Pump was designed by lactation consultants to actually mimic the way a baby nurses, which means more comfort and better milk output. Use code DRKARLIE10 for a discount and a free pumping bra!

Annabella Pump

In today's episode, I have dietician extraordinaire Liz Wyosnick. Liz is a great friend of mine and has been such a great resource for me and my patients. She's breaking down a lot of myths today and giving so much great information, advice, and tips about nutrition during pregnancy, early postpartum, and beyond.

We're diving into everything from freezer meals and protein intake to, and we cannot stress enough, the importance of hydration! Liz is also sharing her thoughts on electrolyte supplements, meal kits, sugar cravings, and why you don't need to be afraid of fats (especially if they're plant-based).

I might be biased, but I just adore Liz, and I know this episode will be so helpful to so many women out there. And if you're in Washington state, check out your insurance plan! Liz is in network with many major insurance companies and would love to meet you for one-on-one nutrition counseling.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Liz:

• Check out her meal plans featuring whole-foods and flexitarian meal ideas
• Check out her website
• Follow on Instagram @equilibriyum_liz

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website  

Resources & Links:

• Learn more about healing your core, pelvic floor, and more postpartum HERE
• Maven Meals (Use Discount Code EVERYMOM25 for $25 OFF an order of $50 or more)
• CookUnity
• Thistle
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back Stronger Than Ever
• FREE DOWNLOAD: Fix Your “Mommy Pooch”

When can you go running postpartum? When can you start wearing a postpartum belly band or working on your core and pelvic floor? Is pain during sex a pelvic floor issue?

In today's episode, I'm really excited to answer your questions above (and more) about postpartum fitness and recovery. There's just not a lot of education around early postpartum recovery and rehab out there, and I get so many DMs every week from people asking very similar questions.

No matter where you are in your journey, whether you're pregnant, newly postpartum, or you've been postpartum for a while, there's a little bit for everyone in this episode.

And if you would like your question answered, just drop it in my DMs @drkarlie. You can also shoot me an email at [email protected].

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website  

Resources & Links:

• PreggoCore + Postpartum Plan
• Check out all my plans and resources HERE.
• My most popular plan: Get Your Body Back Stronger Than Ever
• FREE DOWNLOAD: Fix Your “Mommy Pooch”

Mentioned in this episode:

The Annabella Breast Pump was designed by lactation consultants to actually mimic the way a baby nurses, which means more comfort and better milk output. Use code DRKARLIE10 for a discount and a free pumping bra!

Annabella Pump

In this episode, Certified Nurse Midwife Hilary Carpenter is here to talk all about what normal labor looks like, the differences between midwives and obstetricians, and what happens when labor and birth don't go as planned. 

Hillary is just a wealth of knowledge and advice, and I can say this from personal experience, as she actually delivered both of my sons!

We also talk about induction, why you might want to be induced, why you might not want to be induced, and what to do when that's brought up as an option.

There are so many versions of normal pregnancy and birth, and a lot of them are uncomfortable. Throw being a new mom into the mix, it can be really hard to know what to expect. When so much is out of your (and your provider's) control, midwifery brings in a personal, high-touch, holistic approach to pregnancy and birth so you feel heard.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website  

Resources & Links:

• The ARRIVE Trial
• Evidence Based Birth
• Penny Simpkin
• KellyMom
• American College of Obstetricians and Gynecologists (ACOG)
• Check out all my plans and resources HERE.
• My most popular plan: Get Your Body Back Stronger Than Ever
• FREE DOWNLOAD: Fix Your “Mommy Pooch”

Mentioned in this episode:

After my third baby, at almost 40, I was doing everything “right” but still felt stuck; low energy, slow recovery, and the weight wouldn’t budge. Finding Make Wellness and their natural peptide programs has been a total game-changer for my metabolism, energy, and healing.

Make Wellness

In today's episode, I'm covering some of my most asked questions about postpartum rehab. How do you start? Where do you start? What's safe and most effective? I'm diving into all of it.

I've found that so many women don't know where to start and don't feel they have the time to do it. My goal is to break this down by sharing what postpartum rehab looks like and what that plan could be for you.

And I want you to know this episode is for you, no matter when you had your baby. Postpartum is forever; whether you're two weeks, two months, two years, or 20 years postpartum, you can heal your pelvic floor, core, and all things that may have changed during your pregnancy.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website  

Resources & Links:

• Check out all my plans and resources HERE.
• My most popular plan: Get Your Body Back Stronger Than Ever
• FREE DOWNLOAD: Fix Your “Mommy Pooch”

Mentioned in this episode:

The Annabella Breast Pump was designed by lactation consultants to actually mimic the way a baby nurses, which means more comfort and better milk output. Use code DRKARLIE10 for a discount and a free pumping bra!

Annabella Pump

Think postpartum only lasts a few months? Think again. Postpartum is forever—and no matter how long it’s been since you had your baby, this podcast is for you.

Are you a mom who used to feel strong and athletic—but now feels disconnected from your body?

Do you want to get back to lifting weights, running, or just moving your body and feeling like yourself again—but aren’t sure what’s safe or where to start?

Welcome to Every Mom Is an Athlete—the podcast that challenges the “bounce back” culture and redefines what strength looks like in motherhood.

I’m your host, Dr. Karlie Causey—pregnancy and postpartum expert, sports chiropractor, strength coach, entrepreneur, and mom of three. After years of helping athletic moms heal, train, and thrive after baby, I created this show to give you the tools, guidance, and truth you won’t get from social media scrolling or outdated advice.

Each week, you can expect to hear a combination of expert interviews, real talk with other moms, and solo episodes where we break down topics like: 

• Postpartum recovery that actually works
• Pelvic floor + core healing
• How to return to strength training safely
• What to do when your body feels completely different and foreign
• Why motherhood itself is athletic—and how to own that

These episodes will leave you feeling grounded, confident, and empowered to move forward intentionally and powerfully—without the pressure to “bounce back.”

Make sure to hit follow so you never miss an episode.



Connect with me:

IG: @drkarlie

www.karliecausey.com 

https://stan.store/drkarlie