The Practice Brave Podcast

Recently, I had a complaint about my Pregnant Athlete Training Program that the workouts repeated and that it lacked variation. That's the point - we test and retest and same basic movements over time to make progress and gain strength.

Programming for a lifetime of athleticism isn't about randomized, all high-intensity workouts. Those can be sprinkled in, but what we're looking for is supporting your lifestyle, goals, and overall health. Sometimes that can get boring. It's doing the same stuff over and over (and over) again.

Commit to it being a little boring sometimes. Treat your workouts like you're training for something and you'll begin to make progress.

Pregnant? My training program for pregnancy is here:

briannabattles.com/pregnant-athlete

Postpartum? My 8-week postpartum athlete training program is here: https://www.briannabattles.com/8weeks

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

Today, I chat with professional triathlete Lara Gruden all about her pregnancy as an elite athlete and her plans for returning postpartum. Lara has an incredible sense of athletic maturity and has chosen the path of intention over intensity. She sees the big picture and is grateful for the opportunity of growth this pregnancy has given her and has been working hard on the mindset shift from comparing with other athlete's pregnancies to focusing on what she is choosing to do and what is best for her.

Need help adjusting exercise in pregnancy?

Get the FREE Guide I created with Heather Osby. Specific exercise substitutions plus guidance on how to change up your workouts in each trimester. briannabattles.com/adjust

Ready to return to exercise postpartum?

This FREE guide helps you begin to rehab your core + pelvic floor and build a solid foundation so that you can safely return to the exercise you love. briannabattles.com/6weeks

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

With my oldest, Cade, turning 10, I've been reflecting on my last 10 years of motherhood and I wanted to honor and acknowledge that with 10 lessons that I've learned.

I've been a process of evolving and becoming over the years. Cade is the reason I do what I do, why I have my business, this podcast, all of it. It has all because of the process of becoming his mom.

Here's to celebrating him and all we've become in the last 10 years.

Join the FREE Pregnant & Postpartum Athlete Facebook Group here: https://www.facebook.com/groups/141211206516734

Need help adjusting exercise in pregnancy?

Get the FREE Guide I created with Heather Osby. Specific exercise substitutions plus guidance on how to change up your workouts in each trimester. briannabattles.com/adjust

Ready to return to exercise postpartum?

This FREE guide helps you begin to rehab your core + pelvic floor and build a solid foundation so that you can safely return to the exercise you love. briannabattles.com/6weeks

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

Today is a special episode where I interview my firstborn, Cade, who is turning the big 10! Cade is a fierce, special kid who sparked the creation of literally what I do now helping pregnant + postpartum athletes. All I do as a coach and CEO of Pregnancy and Postpartum Athleticism™ started with his pregnancy, birth, and postpartum experience.

Cade is an incredible athlete with an awesome work ethic and he shares all about how it's going with his favorite sports, his friends, how he handles losing, and what he likes most about his family. Even with his competitive personality, Cade has learned how to manage his athlete brain even at his young age and is a leader to his peers and teammates.

Join the FREE Pregnant & Postpartum Athlete Facebook Group here: https://www.facebook.com/groups/141211206516734

Need help adjusting exercise in pregnancy?

Get the FREE Guide I created with Heather Osby. Specific exercise substitutions plus guidance on how to change up your workouts in each trimester. briannabattles.com/adjust

Ready to return to exercise postpartum?

This FREE guide helps you begin to rehab your core + pelvic floor and build a solid foundation so that you can safely return to the exercise you love. briannabattles.com/6weeks

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

Today I'm joined by Kristi Vaccaro, P&PA Coach and owner of FIT LV Fitness & Nutrition Coaching, chatting about going from obsessive and extreme to balanced and sustainable with our nutrition and overcoming diet culture in the process.

We've seen the pendulum swing from never track anything and do whatever you want to extreme and meticulous tracking with no wiggle room. Kristi helps to find the strategic middle ground so your nutrition is serving you, not taking away from your life.

Kristi has been helping coach me as I've entered into the competition space for BJJ (a weight-based sport) and has helped me do it in a healthy, sustainable way, after years of not really needing or wanting to track or weigh.

We all have different seasons of tracking more or less, but each have their place in the lifetime of athleticism we're pursuing. Finding the middle ground is key.

Join the FREE Pregnant & Postpartum Athlete Facebook Group here: https://www.facebook.com/groups/141211206516734

Need help adjusting exercise in pregnancy?

Get the FREE Guide I created with Heather Osby. Specific exercise substitutions plus guidance on how to change up your workouts in each trimester. briannabattles.com/adjust

Ready to return to exercise postpartum?

This FREE guide helps you begin to rehab your core + pelvic floor and build a solid foundation so that you can safely return to the exercise you love. briannabattles.com/6weeks

Need flexible yet effective workouts? Join the Practice Brave Fitness Program here: https://briannabattles.com/practicebrave.

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

Happy 65th birthday to my amazing mom, Sharon! She is an inspiration to many and today she shares her story of finding fitness later in life (we're talking 50s) after overcoming a challenging past of living in survival mode and working all the time to support me and my sister.

Lifting weights was not the norm for my mom's generation and is only now becoming more of a mainstream activity. Sharon proves that athleticism does not have an expiration date and that you can start at any age to get strong and lift heavy. She just went viral for a video of her deadlifting 200lbs for 5… no big deal. We talk about how important and needed it is to be strong through not only motherhood, but grandmotherhood and as we age. She's living her best life doing CrossFit, biking, hiking, skiing, Pickleball, and more.

Join the FREE Pregnant & Postpartum Athlete Facebook Group here: https://www.facebook.com/groups/141211206516734

Need help adjusting exercise in pregnancy?

Get the FREE Guide I created with Heather Osby. Specific exercise substitutions plus guidance on how to change up your workouts in each trimester. briannabattles.com/adjust

Ready to return to exercise postpartum?

This FREE guide helps you begin to rehab your core + pelvic floor and build a solid foundation so that you can safely return to the exercise you love. briannabattles.com/6weeks

Need flexible yet effective workouts? Join the Practice Brave Fitness Program here: https://briannabattles.com/practicebrave.

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

I recently competed in a large BJJ competition in Long Beach, CA and I lost. In this episode, I've been able to reflect on entering this season of competing, the efforts I made to get there, and how I did it with the least amount of toxicity as possible. Miranda and I get each other on a deep level when it comes to this stuff and she shares her insights and perspectives on her time as a professional MMA fighter.

We've come to the conclusion that it's important to find ways to accomplish our goals without being toxic about it and finding the appropriate balance in our lives. And, that your competitive side doesn't die - even if it isn't a priority for a season during motherhood. We also discuss what it's like to lose and how to deal with it. Grateful for the friendship Miranda and I share as she supported me through my competition weekend (and then shared a ton of sushi with me after).

Join the FREE Pregnant & Postpartum Athlete Facebook Group here: https://www.facebook.com/groups/141211206516734

Need help adjusting exercise in pregnancy?

Get the FREE Guide I created with Heather Osby. Specific exercise substitutions plus guidance on how to change up your workouts in each trimester. briannabattles.com/adjust

Ready to return to exercise postpartum?

This FREE guide helps you begin to rehab your core + pelvic floor and build a solid foundation so that you can safely return to the exercise you love. briannabattles.com/6weeks

Need flexible yet effective workouts? Join the Practice Brave Fitness Program here: https://briannabattles.com/practicebrave.

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

In this weeks episode I share about seasons in motherhood, and how to navigate actual readiness to return to competition. I'm on the other side of early motherhood... I don't have toddlers and babies anymore, and my life as an athlete now looks so much different than it did when my kids were younger. I'm in a season where my life, body and brain support competition and higher levels of performance output. I'll be competing next week, and thought this was a good point of reflection and perspective for whatever season you're in!

Enjoyed this episode? I'd love it if you would share in IG stories and tag me @ brianna.battles

Join the FREE Pregnant & Postpartum Athlete Facebook Group here: https://www.facebook.com/groups/141211206516734

Need help adjusting exercise in pregnancy?

Get the FREE Guide I created with Heather Osby. Specific exercise substitutions plus guidance on how to change up your workouts in each trimester. briannabattles.com/adjust

Ready to return to exercise postpartum?

This FREE guide helps you begin to rehab your core + pelvic floor and build a solid foundation so that you can safely return to the exercise you love. briannabattles.com/6weeks

Need flexible yet effective workouts? Join the Practice Brave Fitness Program here: https://briannabattles.com/practicebrave

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

Recently, I injured my knee in a freak accident at Brazilian Jiu Jitsu and it's having me reflect on overcoming athlete brain and my development of athletic maturity. Even knowing "all the things", I still struggle with my version of athlete brain needing to slow down. There are always going to be setbacks that affect our fitness whether it's injury, big life transitions, pregnancy, postpartum, etc. It's inevitable. What matters is how we approach the setbacks and how we build back and create a solid foundation for ourselves moving forward.

Working within our limitations and knowing that we have options is key. Address symptoms, work with your current threshold, and continually increase your ceiling. There's always something we can do and we don't have to completely eliminate activity. Ultimately, things just take time.

Enjoyed this episode? I'd love it if you would share in IG stories and tag me @brianna.battles

Join the FREE Pregnant & Postpartum Athlete Facebook Group here: https://www.facebook.com/groups/141211206516734

Need help adjusting exercise in pregnancy?

Get the FREE Guide I created with Heather Osby. Specific exercise substitutions plus guidance on how to change up your workouts in each trimester. briannabattles.com/adjust

Ready to return to exercise postpartum?

This FREE guide helps you begin to rehab your core + pelvic floor and build a solid foundation so that you can safely return to the exercise you love. briannabattles.com/6weeks

Need flexible yet effective workouts? Join the Practice Brave Fitness Program here: https://briannabattles.com/practicebrave.

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

Today I chat with Registered Dietitian Laura Ligos (aka The Sassy Dietitian) all about the nutritional needs for pregnant and postpartum women. This interview was originally just included in the P&PA Coach course, but it was so good and insightful that we knew everyone needed to hear it.

We discuss how to navigate that tough first trimester, the hormonal changes the body experiences, how weight gain is not a one-size-fits-all experience, and what nutrients to focus on. We also dive into postpartum and when the appropriate time to start a deficit is, our fight against bounce-back culture, and finally, Laura's advice for coaches working with pregnant and postpartum moms.

Curious how you can support pregnant and postpartum athletes? My coaching certification course, Pregnancy and Postpartum Athleticism™, has been completely updated and enrollment is now open! Learn more and save $300 through this week by visiting: briannabattles.com/ppacoach

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!