Healthy fats play a critical role in pregnancy, breastfeeding, and postpartum recovery from hormone production and brain development to energy and inflammation support. In this episode, we break down why fats matter for both mom and baby, the difference between nourishing vs. inflammatory fats, and simple whole-food ways to include them daily.

🧘‍♀️ Join my free weekly prenatal Pilates class

💛 Work with me 1:1 (virtual coaching)

🎁 Free 4-Day Pregnancy Mini Series

—

Stay Connected
📸 Instagram

💪 Website

🤱 Mama Community

📝 Digital Downloads

Why protein matters in pregnancy, breastfeeding, and postpartum — for muscle, blood volume, hormone support, and recovery. We cover how much you actually need, easy whole-food sources, and simple ways to increase intake without overthinking it.

🧘‍♀️ Join my free weekly prenatal Pilates class

💛 Work with me 1:1 (virtual coaching)

🎁 Free 4-Day Pregnancy Mini Series

—

Stay Connected
📸 Instagram

💪 Website

🤱 Mama Community

📝 Digital Downloads

Carbs aren’t the enemy... they’re essential fuel for pregnancy, breastfeeding, and postpartum recovery. In this episode, we talk about how carbohydrates support energy, hormone balance, milk production, and nervous system regulation, plus how to choose nourishing sources that actually make you feel good.

🧘‍♀️ Join my free weekly prenatal Pilates class

💛 Work with me 1:1 (virtual coaching)

🎁 Free 4-Day Pregnancy Mini Series

—

Stay Connected
📸 Instagram

💪 Website

🤱 Mama Community

📝 Digital Downloads

In this episode, I share about my first birth story with my son, Nathan.

🧘‍♀️ Join my free weekly prenatal Pilates class

💛 Work with me 1:1 (virtual coaching)

🎁 Free 4-Day Pregnancy Mini Series

—

Stay Connected
📸 Instagram

💪 Website

🤱 Mama Community

📝 Digital Downloads

Postpartum recovery is about more than “bouncing back.” In this episode, we cover the basics of healing after birth including pelvic floor and core recovery, joint stability, emotional adjustment, and realistic expectations for the early postpartum period. I also share doula insights on self-care, sleep, building support, and why asking for help matters. Plus, details on my weekly Thursday virtual mother’s group and gentle ways to rebuild strength with intention and compassion.

🧘‍♀️ Join my free weekly prenatal Pilates class

💛 Work with me 1:1 (virtual coaching)

🎁 Free 4-Day Pregnancy Mini Series

—

Stay Connected
📸 Instagram

💪 Website

🤱 Mama Community

📝 Digital Downloads

In this episode, we talk about how to physically and mentally prepare for labor through strength, mobility, breathing, and mindset. I break down simple exercises that support pushing, practical breathing and visualization tools, and doula insights on labor positions and comfort measures. This is a grounded, evidence-based conversation to help you feel stronger, calmer, and more confident heading into birth! 

🧘‍♀️ Join my free weekly prenatal Pilates class

💛 Work with me 1:1 (virtual coaching)

🎁 Free 4-Day Pregnancy Mini Series

—

Stay Connected
📸 Instagram

💪 Website

🤱 Mama Community

📝 Digital Downloads

Pregnancy aches are common, but suffering through them shouldn't be! In this episode, Allie breaks down why low back pain, hip pain, and pelvic discomfort happen during pregnancy and how gentle, evidence-based movement can actually help you feel better.

🧘‍♀️ Join my free weekly prenatal Pilates class

💛 Work with me 1:1 (virtual coaching)

🎁 Free 4-Day Pregnancy Mini Series

—

Stay Connected
📸 Instagram

💪 Website

🤱 Mama Community

📝 Digital Downloads

Hey moms!

I’m Allie: a doula, pre- and postnatal fitness coach, and mom to a busy toddler (and pregnant with baby #2 when I started this podcast!).

Welcome to the very first episode of The Bump Fit Doula Show, your new favourite spot for real talk, practical tips, and support through pregnancy, postpartum, and early motherhood. In this episode, I share my story and why I created Bump Fit Doula. We’ll cover what the podcast is all about!

Start Here 👇

🧘‍♀️ Join my free weekly prenatal Pilates class

💛 Work with me 1:1 (virtual coaching)

🎁 Free 4-Day Pregnancy Mini Series

—

Stay Connected
📸 Instagram

💪 Website

🤱 Mama Community

📝 Digital Downloads

In this episode, Allie breaks down how to move safely and confidently during pregnancy without fear, guilt, or outdated advice. You’ll learn why staying active matters, how strength training supports labour and recovery, and what movement can look like in each trimester.

🧘‍♀️ Join my free weekly prenatal Pilates class

💛 Work with me 1:1 (virtual coaching)

🎁 Free 4-Day Pregnancy Mini Series

—

Stay Connected
📸 Instagram

💪 Website

🤱 Mama Community

📝 Digital Downloads