This episode helps you navigate the “what now?” phase of postpartum fitness—the moment you’re cleared for exercise but unsure what that really means. We unpack why questions like “Can I go back to CrossFit?” or “Can I start running?” don’t have one-size-fits-all answers, and why a quick “yes” from a coach or provider might miss the deeper context your body needs.

You’ll hear the big buckets I use to guide clients: how far postpartum you are, what your birth and recovery looked like, what your body was used to before pregnancy, and what life looks like outside the gym—sleep, nutrition, support, mindset. We’ll talk about symptoms, progression, and how to build back strength safely and confidently.

Listen in to learn the full framework behind returning to movement postpartum!

I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:

Instagram: @katedarkofit @fitisgettingreal

Website: www.fitisgettingreal.com/moms

Pregnancy Program: www.fitisgettingreal.com/pregnancy

Postpartum Program: www.fitisgettingreal.com/postpartum

Email: [email protected]

If this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.

I got you,

Katelyn

In this episode, we dig into two of the most common postpartum questions: When can I start running again? and What core work is actually appropriate during pregnancy? We walk through a real FIGR:Postpartum client example to show why the early rest phase matters, how to safely layer in short jog intervals before the 12‑week mark, and why training history doesn’t override the impact of pregnancy, birth, and internal healing.

We also break down the “safe vs unsafe” core conversation and reframe it around effectiveness, symptoms, and appropriate demand on the abdominal wall. You’ll hear how to recognize when a movement is too much, how to modify or substitute core work based on your goals, and why thinking outside the box often leads to better, more supportive training choices in pregnancy and postpartum.

I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:

Instagram: @katedarkofit @fitisgettingreal

Website: www.fitisgettingreal.com/moms

Pregnancy Program: www.fitisgettingreal.com/pregnancy

Postpartum Program: www.fitisgettingreal.com/postpartum

Email: [email protected]

If this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.

I got you,

Katelyn

In this episode, I break down metabolic conditioning through the lens of pregnancy and postpartum—how to keep intensity meaningful, how to adjust movements without losing the point of the workout, and how to coach (or self-coach) with more clarity and less fear. We get into the mental side of conditioning, what “hard” should feel like in different seasons, and how to build workouts that actually support long-term strength and recovery.

Whether you’re pregnant, newly postpartum, or coaching this population, this episode gives you straightforward guidance you can use right away!

I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:

Instagram: @katedarkofit @fitisgettingreal

Website: www.fitisgettingreal.com/moms

Pregnancy Program: www.fitisgettingreal.com/pregnancy

Postpartum Program: www.fitisgettingreal.com/postpartum

Email: [email protected]

If this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.

I got you,

Katelyn

In this episode, I break down one of the most important skills you can build during pregnancy and postpartum: learning to truly listen to your body.

We talk about the symptoms that matter, what they can tell you, and how to adjust your training in a way that supports healing, strength, and long‑term progress.

This conversation is all about awareness. When you understand what your body is communicating, you can make confident choices, modify when needed, and stay consistent without pushing into symptoms that slow you down!

I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:

Instagram: @katedarkofit @fitisgettingreal

Website: www.fitisgettingreal.com/moms

Pregnancy Program: www.fitisgettingreal.com/pregnancy

Postpartum Program: www.fitisgettingreal.com/postpartum

Email: [email protected]

If this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.

I got you,

Katelyn

This episode was inspired by the questions I got while speaking on a University of Michigan Kinesiology alumni panel this past weekend, which brough back all kinds of business memories. The students wanted to know how those on the panel went from a Movement Science grad to running our own businesses, so I decided to turn those questions into a full conversation here!

I walk through the early chapters of my career—from my Beachbody days to Walmart to finally building FIGR. And instead of making it sound intense or dramatic, I’m sharing it the way it actually felt: one step at a time, a lot of learning, and a whole lot of “okay… I guess we’re doing this now.”

I also talk about how all of this blends into our family life. FIGR isn’t just my job—it’s part of our home, our rhythm, and what Amelia and Vienna grow up seeing. There’s something really special about that, and I love getting to share it.

This one is fun, honest, and a little nostalgic in the best way.

In this episode of the Mother FIGRs podcast, I’m diving into one of the most misunderstood topics in pregnancy and postpartum fitness: diastasis recti. I break down what it actually is, why it happens, how I test for it, what increases risk, and what the healing process really looks like. My goal is to clear up the noise, debunk the myths, and give you a practical, evidence‑based understanding you can actually use

Some key takeaways:

• Diastasis recti is a normal adaptation. By week 37 of pregnancy, nearly every woman will experience some degree of abdominal separation. It’s not an injury or a failure—it’s your body making space.
• Assessment goes beyond “the gap.” When I test for diastasis, I’m looking at width and depth, but the real story is in tension, tissue responsiveness, and how your core manages pressure during movement.
• Healing is whole‑system work. Breath, alignment, and progressive overload matter far more than any single exercise. You rebuild coordination and strength over time, not overnight.

Hope you enjoy!

I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:

Instagram: @katedarkofit @fitisgettingreal

Website: www.fitisgettingreal.com/moms

Pregnancy Program: www.fitisgettingreal.com/pregnancy

Postpartum Program: www.fitisgettingreal.com/postpartum

Email: [email protected]

If this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.

I got you,

Katelyn

This episode breaks down what pelvic floor downtraining is and why it matters during pregnancy, birth prep, and postpartum recovery. We cover how the pelvic floor works, why tension and clenching are so common, and how learning to lengthen and release can reduce symptoms and support labor. I also explain how downtraining fits alongside strength training, breathwork, and mobility so you can keep lifting while improving pelvic floor function. If you’re looking for clear, evidence‑based guidance on pregnancy exercise and birth preparation, this episode gives you the essentials.

I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:

Instagram: @katedarkofit @fitisgettingreal

Website: www.fitisgettingreal.com/moms

Pregnancy Program: www.fitisgettingreal.com/pregnancy

Postpartum Program: www.fitisgettingreal.com/postpartum

Email: [email protected]

If this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.

I got you,

Katelyn

Weeks 6–12 postpartum are what I call the testing phase—the bridge between early healing and true training. In this episode, I break down why you can’t jump from the 0–6 week foundational period straight back into your old weights or intensity, and why this middle phase matters for every postpartum body. I walk through how we reintroduce resistance, movement variety, impact prep, workout structures, and increased overall demand to rebuild fitness capacity safely and intentionally. This phase is about gathering information—what feels good, what sparks symptoms, what needs more time—and using that feedback to guide your return to higher-level training. Weeks 0–6 build your body foundation; weeks 6–12 build your fitness foundation

I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:

Instagram: @katedarkofit @fitisgettingreal

Website: www.fitisgettingreal.com/moms

Pregnancy Program: www.fitisgettingreal.com/pregnancy

Postpartum Program: www.fitisgettingreal.com/postpartum

Email: [email protected]

If this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.

I got you,

Katelyn

In this episode, I’m breaking down why my second postpartum recovery has been smoother, steadier, and—honestly—shockingly strong, both physically and mentally. While there are always unmodifiable factors in birth, there are choices we can make during pregnancy, labor, and those early postpartum days that stack the deck in our favor. None of these guarantee an outcome, but they absolutely can influence it.

I walk through the exact things that made a difference for me this time around—from deep core and pelvic floor connection during pregnancy, to the way I trained, the pushing position I used, choosing to go unmedicated, and how seriously I took the first two weeks of rest and rehab. I also share how starting FIGR:Postpartum on day four gave me structure, confidence, and a clear path forward instead of feeling stuck or guessing.

This episode is really about two things:

1. How pregnancy‑specific training sets you up for a smoother postpartum recovery.
2. How early, intentional rehab (paired with actual rest) helps you rebuild in a way that feels strong, connected, and sustainable.

If you want a postpartum experience where you feel supported, grounded, and like yourself again sooner than you expected, this one’s for you. As always, I’m here to help you through every step of your pregnancy and postpartum journey.

I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:

Instagram: @katedarkofit @fitisgettingreal

Website: www.fitisgettingreal.com/moms

Pregnancy Program: www.fitisgettingreal.com/pregnancy

Postpartum Program: www.fitisgettingreal.com/postpartum

Email: [email protected]

If this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.

I got you,

Katelyn

In this episode, I’m breaking down one of the most persistent misunderstandings in postpartum care: the idea that the six‑week checkup is a universal green light to jump back into exercise.

Using the 2025 Canadian Postpartum Guidelines and the updated Delphi study on physical activity and contraindications, I walk through what the research actually supports—and what it doesn’t. I share my own six‑week postpartum experience, including what my appointment looked like, what was (and wasn’t) assessed, and how that aligned with the evidence. We talk about why the “cleared at six weeks” message has stuck around for so long, what the guidelines recommend instead, and how to think about returning to movement in a way that respects healing, capacity, and real‑life postpartum demands.

This episode is meant to give you clarity, confidence, and a more realistic framework for rebuilding strength after birth—without fear‑based messaging, without arbitrary timelines, and without the pressure to “bounce back.” It’s about understanding your body, honoring your recovery, and using research—not myths—to guide your return to exercise.

Research Links:

2025 Postpartum Guidelines: https://bjsm.bmj.com/content/59/8/515

Physical Activity Contraindications for Activity: https://pubmed.ncbi.nlm.nih.gov/40054885/

I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:

Instagram: @katedarkofit @fitisgettingreal

Website: www.fitisgettingreal.com/moms

Pregnancy Program: www.fitisgettingreal.com/pregnancy

Postpartum Program: www.fitisgettingreal.com/postpartum

Email: [email protected]

If this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.

I got you,

Katelyn