Welcome to femSTRONG! We’re kicking off a mini-series all about movement during pregnancy and postpartum!

In this mini-episode, we’re diving into who we are, what we do, and how we help active women navigate pregnancy and postpartum with confidence.

Here’s what we cover:
✨ What is femSTRONG even, bruh?
✨ My favorite fun fact about exercise during pregnancy (spoiler: it’s about the placenta!)
✨ My soapbox moment on pelvic floor physical therapy

Tune in to get to know us a bit, and stick around for the rest of this mini-series so you can trust your body and feel strong every step of the way.

🎧 Listen now—then get ready for our next episode: Five Things to Know About Exercise During Pregnancy!

Are you ready to empower your perinatal wellness with personalized support? Holla at ya girl!! Book a call with us HERE

Check out everything we do at our WEBSITE

Ever feel like your home is drowning in baby clothes, toys, and random piles of… everything? You’re not alone. In today’s episode, I sit down with Sheree Gregory, professional organizer and owner of Conscious Quarters Organizing, to talk about calming the chaos—especially for new moms navigating the overwhelm of early motherhood.

We’re covering:

• The biggest organizing myths (spoiler: it’s not about being a minimalist)

• Why the right tools matter—and why products alone won’t fix the problem

• Essential systems for new moms—because baby gear multiplies overnight

• How to make organizing actually work for you (instead of feeling like a never-ending chore)

• Toy storage, baby clothes & shared spaces—practical hacks to keep things under control

• The power of small habits (like a 15-minute tidy-up) to maintain calm amid the chaos

If you’re ready to ditch the stress and bring more calm to your space, tune on in babyyyy!

Find Sheree at:

https://cqorganizing.com/

https://www.instagram.com/cqorganizing/

Recommended Products:

Sticker Printer

Organizer Directory:

NAPO Directory

Sign Up for Sheree's Organizing Party March 22nd!

Download your free Pelvic Floor & Exercise Guidebook HERE

Empower your perinatal wellness with femSTRONG Foundations and guide yourself from home starting today HERE

Get 360* of support with Fearful to Fearless - from movement to nutrition to pelvic floor, this program has you covered with expert guidance.  SIGN UP HERE

This episode was so good the first time around, we had to bring it back! One of the most popular femSTRONG Podcast episodes ever, this conversation with Child Development Specialist Jerrica Sannes is just as relevant today as it was when we first recorded it.

Jerrica is the founder of Raise Wildflowers, a community for mothers and educators who are passionate about supporting play, protecting childhood, and raising kind, happy, and resilient kids. She holds an MEd in Early Childhood Curriculum & Instruction, a BS in Family & Child Development, and an AS in Early Childhood Education, with over 15 years of experience working with young children. She’s also the creator of the TV Detox, a free course helping parents navigate screen time.  

In this episode, she shares:

✅ How certain shows impact kids’ emotions and behavior

✅ How to identify overstimulating programs (and what to watch instead)

✅ Practical strategies to encourage independent play—so you can actually get things done!

✅ How to use screens intentionally without them running the show in your home

Jerrica doesn’t claim to be a screen-time expert—she’s a messenger sharing research and real-life observations that transformed her own family’s experience with TV. And trust me, what she shares will change the way you think about screen time.

If you missed this one the first time, now’s your chance. And if you’ve heard it before? It’s definitely worth a replay.

If you’re loving the show - please leave us a review!  <3

Check out Jerrica at:

www.raisewidflowers.com

On Instagram at:

@raisewildflowers_

Or shoot her an email directly at:

[email protected]

Recommended Programs

Magic Light Pictures

If You Give A Mouse A Cookie

femSTRONG Resources:

Download your free Pelvic Floor & Exercise Guidebook HERE

Empower your perinatal wellness journey from home with femSTRONG Foundations HERE

Invest in expert perinatal exercise and nutrition support with Fearful to Fearless - this program has you covered with 1:1 guidance in every stage.   SIGN UP HERE

Whether you’re recovering from an injury, navigating pregnancy or menopause, or just aiming for a balanced fitness journey, this one  is for you.

I’m joined today by Dr. Danielle Litoff - physical therapist, functional medicine health coach, and owner of Battle Born Health in Reno, NV. With her expertise in both physical therapy and functional medicine, Danielle specializes in women’s health and has helped countless women optimize their fitness while overcoming unique challenges.

In this episode, we cover:

• Why understanding women’s specific training and recovery needs is essential for long-term success

• The impact of societal pressures on women’s health

• The importance of nutrition and recovery to prevent Relative Energy Deficiency in Sport (RED-S)

• How embracing hormonal cycles can lead to a sustainable, injury-free fitness routine

• Tailoring fitness for pregnancy, postpartum, and menopause

Danielle also shares tips for advocating for your fitness needs in a male-dominated space and building support systems for success.

This episode is packed with actionable strategies to help you train smarter, recover better, and feel stronger than ever. Let’s dive in!

Resources:

Visit Dr. Danielle’s Website:   Battle Born Health

Follow Battle Born Health on Social

Instagram 

Facebook

RED-S Website

New to femSTRONG?  Download your FREE pelvic floor & exercise guidebook HERE

Empower your perinatal wellness with femSTRONG Foundations and guide yourself from home starting today HERE

Enroll in Fearful to Fearless for personalized, expert perinatal support in exercise, nutrition, pelvic floor and more.  SIGN UP HERE

Elizabeth Belton is a Board Certified Family Nurse Practitioner who specializes in pediatric sleep to tackle this topic with you guys.  Elizabeth is the founder of Sierra Nevada Sleep and has been helping families get the restful sleep they need since 2020 -  she is super passionate about the critical role that sleep plays in your child’s growth, development, and overall ability to thrive.  And she has got some truly game-changing knowledge and wisdom to share. 

In this episode today, we’re breaking down:

Elizabeth also shares her top tips for creating sleep associations that help kids drift off peacefully AND put themselves back to sleep independently! Sounds like a dream, right? Well, Elizabeth is here to make those dreams come true. If you've ever felt like your family’s sleep struggles are keeping you up at night, this episode is definitely for you.

Tune in to take your sleep struggles and transform them into sweet dreams.

Resources

The Happy Sleeper: The Science-Backed Guide to Helping Your Baby Get a Good Night's Sleep-Newborn to School Age

It’s Never Too Late To Sleep Train

Elizabeth’s Website:  Sierra Nevada Sleep

Follow Sierra Nevada Sleep on Instagram

Download your free Pelvic Floor & Exercise Guidebook HERE

Empower your perinatal wellness with femSTRONG Foundations and guide yourself from home starting today HERE

Get 360* of support with Fearful to Fearless - from movement to nutrition to pelvic floor, this program has you covered with expert guidance.  SIGN UP HERE

Today’s episode is packed with game-changing insights for active women navigating pregnancy, postpartum, and everything in between.

Our guest today is Dr. Mandy Swinden.  Dr. Mandy is a powerhouse in women’s health, blending her expertise as a naturopathic doctor with over a decade of experience in fitness and kinesiology. As a former competitive athlete and mom of three, Mandy’s on a mission to help female athletes tap into their unique physiology to hit their goals without sacrificing their health.

In this episode, we’re breaking down:

What to know about exercising when you’re trying to conceive

Modifying exercise during pregnancy to match your body’s needs

What to expect postpartum—and how to adjust your fitness goals

The science behind heart rate variability and tracking your cycle

Why mindset and a supportive birth team are key for an empowering birth experience

Mandy also shares insights on how to stay active throughout motherhood while prioritizing your long-term health.   If you’ve ever wondered how to stay active during pregnancy, how your mindset can shape your birth experience, if it’s really safe to lift weights through pregnancy or how to ease back into activity postpartum — tune on in, bby!

Resources:

Check out Dr. Mandy’s Course, The Hormone Performance Connection HERE

Download your free femSTRONG Pelvic Floor & Exercise Guidebook HERE

Empower your perinatal wellness with femSTRONG Foundations HERE

In this empowering episode of the femSTRONG Podcast, Stacey welcomes nutrition coach and wellness advocate Emily Rodela to share her transformative journey of overcoming chronic health struggles. Emily’s story is one of resilience — from battling chronic pain, seizures, gut issues, autoimmune conditions, and more, to becoming her own health advocate and rebuilding her wellness from the inside out. Now, she’s dedicated to helping others achieve sustainable health transformations.

In this conversation, we dive into the mindset shifts, self-compassion, and practical strategies that truly make a difference when it comes to lasting health change. Emily shares how curiosity over guilt, the power of mindful eating, and the importance of shifting from “I should” to “I can” and “I will” can radically alter your approach to wellness.

If you're ready to kick off 2025 with empowerment, intention, and health practices that truly work, this episode is for you!

Key Takeaways:
✨ Shift from “I should” to “I can” and “I will”: Learn how changing your language and mindset can set the foundation for lasting transformation.
✨ Curiosity > Guilt: Discover why adopting curiosity, instead of self-judgment, is key to sustainable change.
✨ Mindful Eating for Better Digestion: Understand how slowing down and focusing on your meals can improve digestion and overall well-being.
✨ Stop Waiting for Someone to Fix You: Empower yourself to take control of your health and make intentional choices that align with your needs.
✨ Progress, Not Perfection: Emily discusses the importance of letting go of perfectionism and embracing gradual, sustainable changes.

Resources Mentioned:

Follow Emily:
Instagram: @emilyrodela

Join the femSTRONG community:
Instagram: @femSTRONG_
Website: www.femSTRONG.co

This episode is about SO MUCH MORE than back pain but what a fun title, right??

Dr. Hannah Gravrand is a Reno based chiropractor who specializes in perinatal and pediatric care.  Hannah brings a calm presence and a keen attention to detail to her patient care, and she brings that same thoughtful approach to today’s interview.

Get ready to learn more about:  

Dr. Hannah's Instagram:

https://www.instagram.com/nurturing.roots.chiropractic/

Dr. Hannah's Website:

https://www.nrootschiro.com/home

femSTRONG Resources:

Free Pelvic Floor + Exercise Guidebook

https://www.femstrong.co/pelvic-floor-exercise-guidebook--51337

femSTRONG Seminar Online

https://www.femstrong.co/cart-page--e2690--2d7fc

Estefania is a powerhouse in the world of perinatal nutrition, with a wealth of credentials and experience to back it up.  She is a Certified Perinatal Nutrition Expert and Board Certified Holistic Nutritionist, with certifications in “Food as Medicine” and Functional Nutrition. She holds advanced degrees in Environmental Sciences and Engineering and Biology, and has taught biology at Portland Community College since 2010. On top of all that, she’s a mom of two, so she knows firsthand how to make nutrition practical and accessible for busy mamas.

In this episode, Stacey and Estefania dive into the critical aspects of postpartum nutrition and maternal health. With no official guidelines for postpartum dietary needs, they discuss how essential it is for new mothers to replenish nutrients after pregnancy and childbirth. From understanding the increased caloric demands to addressing common misconceptions about weight loss and dietary restrictions, Estefania offers practical advice for navigating this challenging period. We explore the signs of undernourishment, foods to avoid, and highlight nutrient-dense options and essential supplements to support recovery and long-term health. Tune in for actionable tips on nurturing your body through postpartum recovery and why listening to your body’s hunger cues is key for new moms.

Takeaways:

Resources:

Estefania’s Website:

https://www.nourishmentforgenerations.com/

Find Estefania on Social:

https://www.instagram.com/nourishment_for_generations/

Ancestral Ground Beef Blend with Organ Meats <3

https://forceofnature.com/

Confidence in conception may feel elusive, but a doula can provide the clarity and support you need.

In this episode of the femSTRONG Podcast, I’m joined by Francesca Marini, a Reno-based doula with nearly a decade of experience in fertility and birth support. With a Masters of Science in Integrative Health Studies, Certifications as both a Doula and a Lactation Specialist AND a unique perspective shaped by her work in San Francisco and New York, Francesca has been a trusted partner for families navigating conception, pregnancy, and the early days of parenthood for nearly a decade. Today, we’re diving into the often-overlooked role doulas can play in supporting couples trying to conceive.

Here’s what you’ll learn in this episode:

If you’re on the path to conception, this episode is full of practical advice and emotional support. Tune in for empowering insights and feel free to reach out to Francesca if you're looking for guidance on your journey.

Resources:

Map of the Spirit

https://a.co/d/eW1sY8N

Where to find Francesca:

https://www.francescamarinidoula.com/

https://www.instagram.com/francesca.m.marini/

Email: [email protected]