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

Time for some myth busting! I have been in the prenatal fitness space for over 5 years now and, just when I think these myths are on their way out, I find out they still exist. Providers and people in general are still sharing poor, outdated advice and many people just trust it… but it’s not evidence-based. As a result this causes fear that can hold many women back from truly serving and supporting their body with movement. Let’s be honest, there’s enough misleading information in the online space. So let’s get to the bottom of some top prenatal fitness myths you’ve definitely heard before!

Links!

A common instinct in pregnancy and birth is to trust anything our provider says we should do, with little extra thought. However, while there are MANY trustworthy providers, not all advice or practice is evidence-based — which is why it’s important to be educated and comfortable advocating for yourself in order to have the pregnancy and birth experience you desire (and deserve!).

Our guest today, Dr. Rebecca Dekker — PhD Nurse, Founder/CEO of Evidence Based Birth®, and author — shares red flags to look for in your provider as well as common scenarios in which you may need to advocate for your care. Some of these scenarios include cervical checks, membrane sweeps, eating during labor, and elective inductions. Dr. Dekker also provides a helpful “script” you can use to ensure the advice you receive is evidence-based. I can’t wait for you to listen!

Connect with Dr. Dekker and Evidence Based Birth®

Website: https://evidencebasedbirth.com/ 

Book: https://evidencebasedbirth.com/book/ 

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

Connect with Nicole 

[FREE GUIDE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠

Learn more about pre/postnatal fitness coaching! ⁠⁠Book a free discovery call with me⁠⁠

Connect with me on Instagram! ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠

Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

It’s inevitable that you’ll have some guilt about your choices as a mom whether it’s about the choice to work vs homeschool, the feeding method you choose for your child, or taking time for your own self care. In this day and age of being bombarded with media and information, guilt can be a common underlying feeling. And guilt often informs our thoughts and behavior patterns.

In this episode Alexis Adams, a therapist and coach for moms, walks us through helpful strategies to identify, reframe, and use guilt in a positive way. If guilt is getting in the way of you showing up as the mother you want to be, this episode is for you.

Connect with Alexis

Website: http://confidentlytherapy.org/ 

Instagram: https://www.instagram.com/confidently.therapy 

Free Resources: https://www.confidentlytherapy.org/freebies

Connect with Nicole

[FREE GUIDE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠

Learn more about pre/postnatal fitness coaching! ⁠⁠Book a free discovery call with me⁠⁠

Connect with me on Instagram! ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠

Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

Discount Codes:

Kindred Bravely 15% off (*affiliate): Click Here and use code STRONGMAMA15

If you had a cesarean delivery with a previous birth, you will be faced with the decision to schedule a repeat c-section or try for a VBAC (vaginal birth after cesarean) in a subsequent birth. This can be a tough decision for many moms, and one I've been faced with as well. Enter, this episode!

Today, I welcome on a guest, and fellow pre/postnatal fitness specialist, who has had a successful VBAC. Meg of Vibrant Mama Wellness shares all about her first c-section experience, what led her to choose a VBAC, how she worked through fear, and preparation tips! Join us.

Connect with Meg

Website: https://vibrantmamawellness.com/

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

TikTok: https://www.tiktok.com/@vibrantmamawellness

Connect with Nicole

[FREE GUIDE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠

Learn more about pre/postnatal fitness coaching! ⁠⁠Book a free discovery call with me⁠⁠

Connect with me on Instagram! ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠

Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

NEEDED Code

Get 20% off NEEDED pre/postnatal nutrition: Click here and use code STRONGMAMA [affiliate]

A lot goes into preparing for a new baby in your life! And often, some of the most important things get overlooked… like preparing your mind and relationship for the transition. Today we get a chance to dive into this topic with Jess Hull, founder of The Mother Me Method — a support framework for successful women who want to do more than just survive their postpartum.

We’ll talk about the unspoken changes you may experience, the timeline of evolving as a mom, how you can navigate relationship changes in postpartum and (of course) how to prepare for it all. I hope this episode can arm you with tangible strategies to have a smoother transition into motherhood.

Connect with Jess

Website: https://www.motherme.io/ 

Instagram: https://www.instagram.com/motherme.io/

Connect with Nicole

[FREE GUIDE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠

Learn more about pre/postnatal fitness coaching! ⁠⁠Book a free discovery call with me⁠⁠

Connect with me on Instagram! ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠

Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

Discount Codes:

Milkology Breastfeeding/Pumping Courses 10% off (*affiliate): Click here and use code SMW10

Dealing with pregnancy nausea? Want actionable ways to manage it and feel better? This is THE episode for you. Kaslyn Rezac, a prenatal Registered Dietitian, joins me to fully dive into this topic. Kaslyn shares why nausea happens and for how long, things that don't work to manage nausea, and realistic strategies that DO work. This episode is super actionable and I know that even applying some of them right away will bring you relief so you can actually start to enjoy your pregnancy more.

Connect with Kaslyn

http://nutritionwithkaslyn.com/

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

Connect with Nicole

[FREE GUIDE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠

Learn more about pre/postnatal fitness coaching! ⁠⁠Book a free discovery call with me⁠⁠

Connect with me on Instagram! ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠

Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

If you feel like your motivation to exercise is low in this season of life, you are not alone, my friend. Reality is, many variables are at play demanding us in different directions, that can really make it hard to get (and stay) motivated. We are diving into all things motivation in this episode including what to strive for if motivation is not there, common causes of low motivation, and actionable solutions for each. I know you'll find something in this episode you can go out and take action on right away.

Links and Resources:

[INTEREST LIST] Upcoming Empowered Pregnancy program

[FREE GUIDE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠

Curious about fitness coaching? ⁠⁠Book a free discovery call with me⁠⁠

Connect with me on Instagram! ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠

Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

So you want to return to exercise postpartum, but you also want to keep your milk supply strong for your baby? We got you! In this episode I dispel a common myth about how exercise affects milk supply while giving you plenty of tangible tips on how to ensure your milk supply doesn’t change, along with the logistics of feeding around your workouts and staying comfortable during them. I also share some truths and tips around weight loss while breastfeeding for those interested in that. You can have a wonderful lactation journey AND fitness journey at the same time. Consider this your go-to episode for that!

Links and Resources:

[FREE GUIDE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠

Core Revival: Postpartum Recovery Program: Learn more here

Curious about fitness coaching? ⁠⁠Book a free discovery call with me⁠⁠

Connect with me on Instagram! ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠

Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

Discount Codes:

Milkology Breastfeeding/Pumping Courses 10% off (*affiliate): Click here and use code SMW10

Kindred Bravely 15% off (*affiliate): Click Here and use code STRONGMAMA15

Thinking about having a natural, unmedicated delivery? Perhaps you're nervous about it and knowing more would help you make the best decision for you? Either way, this episode is for you. I'm speaking with Hilary Valentine, a holistic perinatal women's health coach, pelvic floor therapist, and doula. We talk about everything from the risks and benefits of natural birth all the way to tactical preparation strategies and pain management tools. This episode is chock-full of helpful information to help you decide if natural birth is for you (it's okay if it's not!) while empowering you with birthing confidence.

Connect with Hilary:

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

Website: www.hv-holistichealth.com

Connect with Nicole:

[FREE GUIDE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠

Curious about fitness coaching? ⁠⁠Book a free discovery call with me⁠⁠

Connect with me on Instagram! ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠

Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

Help me celebrate 100 episodes with a $100 GIVEAWAY and a Q&A episode loaded with hot topics and questions directly from you! Giveaway details can be found below. Join me as I answer the following:

[100th Episode Giveaway Details!]

Review the podcast for a chance to win a $100 gift card or coaching/program credit!

How:

*Submit by end of day Friday 7/19/24 to be entered! I’ll announce and contact the winner on Monday 7/22/24.

Links and Resources:

[FREE GUIDE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠

Curious about fitness coaching? ⁠⁠Book a free discovery call with me⁠⁠

Connect with me on Instagram! ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠

Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠