What makes an effective prenatal workout? I've found there to be some common misconceptions around pregnancy exercise and the true purpose of it. These misconceptions are often handed out in the form of recommendations from well-meaning people and, sometimes, our providers. I'll bust those misconceptions and share 4 qualities that shape an effective prenatal workout. You'll be sure to walk away from this one with some tangible tips to apply to your own routine and a fresh perspective on the role of movement in this precious time of your life.

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Grab your FREE 20-Minute Total Body Prenatal Workout > Join Strong Mama Insiders

Work with me: Coaching and Programs

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Learn more about my work on the website

In this episode we're diving into how to prepare your body, and specifically your pelvic floor, for birth! There tends to be a lot of fear, and even misconceptions, around birth injuries such as tearing. So today I'm talking to Caitlin Hsu, the Pelvic Floor Physical Therapist and Doula behind Radiant PT. She tackles common pelvic floor myths, the injuries that may happen during birth, and what we can do within our control to prevent things like tearing and prolapse. All this and so much more inside the episode!

Connect with Caitlin:
Website: www.RadiantPT.com
Instagram: @radiant.pt
Grab her Free Guide to pelvic floor habits for pregnancy: https://subscribepage.io/KqUUKD

Connect with Nicole:
For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders
Work with me: Coaching and Programs
Connect with me on Instagram! @strongmamawellness
Learn more about my work on the website

Being in pregnancy and motherhood means you have different circumstances than many others. It can be overwhelming to keep up with work, life, motherhood, and your health without feeling like you're failing on all fronts. Sound familiar? In this episode I share a mental hack, along with many relatable personal examples, that will create more peace and balance so you can keep the balls in the air without so much stress. Let's make your life easier!
For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders
Work with me - Coaching and Programs
Connect with me on Instagram! @strongmamawellness
Learn more about my work on the website

The cesarean delivery can feel both daunting and mysterious. In this episode I answer all of your questions about the experience, recovery, and emotional baggage that comes with it. We also talk VBACs, recovery with multiples, and how a planned c-section compares to an unplanned. I come to this episode as two-time c-section mama and also a coach who has helped multiple women heal and re-strengthen post c-section. My hope is that my combined personal and professional experience can help you feel more prepared for, and less scared of, a cesarean delivery.

Links!

Explore working together 1-1: ⁠Book a free discovery call⁠

Get FREE monthly pre/postnatal resources > ⁠Become a Strong Mama Insider!⁠

Connect with me on Instagram! ⁠@strongmamawellness⁠

Learn more about my work on the ⁠website

One key component to support your postpartum recovery is quality nutrition. Plus, if you're breastfeeding or pumping, nutrition is essential to having a good milk supply! But this can all feel super overwhelming to put into action. Our guest, Brooke Harmer of Ka Pai Cooking, shares all about what to focus on with your postpartum nutrition, how to boost milk supply, her favorite meal and snack ideas and, most importantly, how to turn this all into simple healthy habits that make feeding yourself (and baby) a little less complicated.

Connect with Brooke!

Brooke's Blog: Click Here

Follow Brooke on Instagram: Click Here

Other Links:

For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders

Work with me 1:1 -  Pre/postnatal Performance Coaching

Connect with me on Instagram! @strongmamawellness

Learn more about my work on the website

Your core and pelvic floor are under a lot of stress in pregnancy and birth. This episode highlights what I feel is one of the best kept and underrated "secrets" for maintaining core and pelvic floor health throughout pregnancy and postpartum. I'll teach you a simple technique you can do on a daily basis in less than 3 minutes! No equipment needed. I've also included a bonus video to go along with this episode when you join Strong Mama Insiders (free!).

For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders

Work with me 1:1 -  Pre/postnatal Performance Coaching

Connect with me on Instagram! @strongmamawellness

Learn more about my work on the website

There comes a time (okay, several times) on your pregnancy and motherhood journey you may encounter phases of pure fatigue. It’s the kind of tired you can’t just fight off with caffeine, but actually forces you to slow down. One area that can be especially be hard to adjust is our fitness and wellness routine. The tendency I often see is to stop everything all together until your energy comes back, which can make it a lot harder to get back into it. Alternatively, you can turn down the dial a bit, give yourself space to rest, and keep taking care of yourself in simple, manageable ways. That way, when you do feel better (and you WILL), it’ll be much easier to turn the dial back up.

In this episode I share 8 simple ways you can continue to take care of your physical and mental wellness, while supporting your energy in phases of exhaustion. 

Links!

For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders

Work with me 1:1  Pre/postnatal Performance Coaching

Connect with me on Instagram! @strongmamawellness

Learn more about my work on the website

Pregnancy and postpartum come with a lot of body changes which, quite honestly, can leave you feeling foreign in your own body. You may feel like it’s difficult to maintain a positive body image and be tempted to make big changes that might not be best for your body.

On this episode I'm joined by Victoria Yates, an Intuitive Eating and Body Image Coach. We talk all about how to love your body amidst the changes, finding peace and balance with food, and how to break free from the wrath of diet culture. Join us for this honest, reassuring, and inspiring conversation!

Links:

Connect with Victoria on Instagram or her website

For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders

Connect with me on Instagram! @strongmamawellness

Learn more about my work on the website

How much is too much? In this episode I'll share 6 warning signs your body might give you while exercising in pregnancy and postpartum. You'll learn what to look for, what the warning sign might be telling you, and how to fix it, if possible. This is a must listen to ensure your safety while working out in both pregnancy and postpartum.

Links!

For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders

Work with me 1:1 Pre/postnatal Performance Coaching

Connect with me on Instagram! @strongmamawellness

Learn more about my work on the website

Today we're settling a common debacle of pregnancy and postpartum: how to know when to rest vs. workout. Let's be honest, in this phase of life we're going to be running into fatigue more often than we like. In this episode I'll give you tips on how you can embrace rest, determine what your body actually needs, and honor whatever that might be without guilt or shame.
Links!
For monthly (FREE) pre/postnatal fitness content > Join Strong Mama Insiders

Work with me 1:1 Pre/postnatal Performance Coaching

Connect with me on Instagram! @strongmamawellness

Learn more about my work on the website