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

Feeling defeated or foreign in your body after birth? Whether you had a traumatic birth, an unplanned C-section, postpartum complications, or diastasis recti, this episode is for you.

I’m sharing the story of my first C-section, after 30 hours of labor and a failed induction, and why it left me feeling like my body had failed me. Then we talk about what it really takes to rebuild trust with your body after birth: starting over as a beginner, celebrating small wins like holding a plank without doming, and showing up with consistent (not perfect) action. You’ll also hear how one busy mom built lasting strength and confidence with just 30-minute workouts, 2 to 4 times a week.

Ready for your first small step? Book a free Rebuild Clarity Call here.

Get Support-

FREE 30-min Rebuild Clarity Call: Book Here

Work with me 1-1: Learn more here

Let's Connect!

Instagram: ⁠Say hello on Instagram @strongmamawellness⁠

Website: Click Here

Submit Pod questions: Submit a question for an upcoming episode!

If you’re returning to exercise postpartum (or about to), this episode walks you through the 4 P’s, the warning signs that you’re doing too much, too soon: peeing, peaking, pressure, and pain. You’ll learn what each one means, why they don’t always show up during your workout, and simple ways to troubleshoot them, from resetting your breath to rethinking those back pain stretches.

This isn’t about fear or avoiding the movement you love. It’s about learning to read your body like a detective so you can keep building strength without setbacks.

Ready to rebuild your postpartum body with a plan that actually fits where you are? Book a free Rebuild Clarity Call and walk away with clear next steps toward feeling strong and confident again: Book Here

Get Support-

FREE 30-min Rebuild Clarity Call: Book Here

Work with me 1-1: Learn more here

Let's Connect!

Instagram: ⁠Say hello on Instagram @strongmamawellness⁠

Website: Click Here

Pod questions: Submit a question for an upcoming episode!

You’ve done the deep core work. You’ve been consistent. But your core still domes during exercises that used to feel easy, and your lower belly still feels like it’s pushing out. Sound familiar?

In this episode, I’m sharing the five often-overlooked reasons diastasis recti can stall, even months or years postpartum. You’ll learn why healing takes so much more than “core work,” how your posture, spine mobility, breath, and strength training all play a role, and what managing pressure really means for your recovery.

As an exercise physiologist and a mom who’s been through three c-sections and her own diastasis recti recovery, I’ll help you figure out what might be missing, so you can stop guessing and start building a core you can actually trust again.

Get Support

FREE 30-min Strategy Session: Book Here

1-1 Coaching: Learn more here

Let's Connect!

Instagram: ⁠Say hello on Instagram @strongmamawellness⁠

Website: Click Here

Pod questions: Submit a question for an upcoming episode!

After a miscarriage, most women are sent home with no guidance for their bodies. But your body was pregnant, and it deserves recovery, too.

For Pregnancy and Infant Loss Awareness Month, I'm sharing my own experience of loss while hoping for baby number two: what I felt physically and emotionally, what I wish someone had told me, and what helped me feel steady again. Then I'll walk you through what's actually happening in your body, and how to return to movement in a way that feels like care, not punishment.

In this episode:

• How a sudden drop in hormones can affect your energy, sleep, and mood
• Why you might feel more tired and weaker than you expected
• How your core and pelvic floor may have changed, even in a short time
• My Base → Build → Beyond approach for easing back in on your own timeline
• Why resting is not falling behind

Resources Mentioned:

Postpartum Support International: 1-800-944-4773

Episode 71: "Can Exercise Cause Miscarriage?"

Links & Coaching -

Instagram: ⁠Say hello on Instagram @strongmamawellness⁠

Website: Click Here

Pod questions: Submit a question for an upcoming episode!

Membership: ⁠Join us inside Built For Motherhood

Coaching: Learn more here

How often should you do 360 breathing, and when's the best time to fit it in? In this listener Q&A, I'm answering Carolyn's question about making this simple core and pelvic floor breathing technique part of your routine.

We'll cover why 360 breathing matters in pregnancy, postpartum, and well beyond (because your core and pelvic floor don't just "go back" after baby), how to do it, and how often to practice for your season, whether you're pregnant, in your first year postpartum, working through diastasis recti, leaking, or back pain, or simply looking for maintenance.

Get Support

⁠Join us inside the Built For Motherhood fitness membership⁠

Connect with Nicole!

⁠Say hello on Instagram @strongmamawellness⁠

⁠Website⁠

Submit a question for the Pod!

Have a question about strength training, core and pelvic floor health, birth prep, or c-section recovery? Submit it here and follow the show so you don't miss the answer!

Feeling like you "missed the boat" on exercise this pregnancy? You're not alone — and you're not too late.

In this episode, I'm sharing my response to a mom who felt behind in her third trimester and wondered if it was even worth starting now. Spoiler: It is — and I'm breaking down why.

We cover the all-or-nothing mindset that keeps so many moms stuck, the real benefits of starting movement even late in pregnancy, and how to set a goal small enough that you'll actually follow through on.

If you've been telling yourself you'll start once you have more time — this episode is your reminder that "more time" isn't guaranteed, but showing up in small ways right now is.

Get Support

⁠Join us inside the Built For Motherhood fitness membership⁠

Connect with Nicole!

⁠Say hello on Instagram @strongmamawellness⁠

⁠Website⁠

In this episode, I'm breaking down the real difference between a weak and tight pelvic floor, why the kegel-as-cure-all advice fails so many women, and sharing a client story that proves "doing everything right" isn't always the answer. Plus, the 2-minute way to finally know which camp you're in.

FREE Pelvic Floor Roadmap: Download here

Other Links!

Join the Built For Motherhood fitness membership

Say hello on Instagram @strongmamawellness

Website

We've all grown up with diet culture influence, whether we notice it or not. And the subtle messages we receive that tell us to "be smaller" or "look a certain" way can really impact our health choices and the way we choose to support our body with food and exercise.

Coryn Brown and Crysanne Clay — a mother/daughter health coaching duo and voices behind the Her Healthy Body podcast — come on to talk about how we can unravel from the diet culture messages that are hurting our health choices. They share simple, actionable steps you can take to start creating a more peaceful and sustainable relationship with food and fitness while supporting your body in a season of change.

Connect with Coryn and Crysanne:

Her Healthy Body Podcast

Her Healthy Body Facebook Group

https://herhealthybody.co/

Connect with Nicole:

Learn more & join the Built For Motherhood fitness membership

Say hello on Instagram @strongmamawellness

Website

There are major gaps in pregnancy and postpartum fitness—and moms are the ones paying the price.

Too many women are left piecing together random workouts, avoiding exercises out of fear, or feeling completely lost after being “cleared” postpartum with no real guidance on what to do next.

If you’ve ever wondered whether you’re doing the “right” workouts during pregnancy or postpartum, you’re not alone. And more importantly—you are not the problem.

In this episode, I’m breaking down the biggest gaps in pregnancy and postpartum fitness: the lack of intentional programming during pregnancy, outdated and fear-based advice, the absence of real postpartum support, and the massive “now what?” phase moms experience months (and even years) after birth.

We’ll also talk about what moms actually need instead to support their body at every stage. If you’re tired of guessing and ready for a smarter, more supportive approach to fitness in motherhood, this episode is for you.

[NOW OPEN] Built For Motherhood Fitness Membership for pregnancy, postpartum, and busy moms. With structured programs, clear guidance, and coaching support we'll take the guesswork out of exercise so you can feel confident and strong.

Say hello over on Instagram.

Learn more about my work on my website.

If you’re pregnant and trying to “do the right things” with your workouts, you’ve probably been told to just walk more, stick to light weights, or play it safe—and while that advice sounds helpful, it can actually leave you underprepared for what your body is about to go through. In this episode, I’m breaking down why that common guidance may be doing you a disservice and what it really looks like to train intentionally during pregnancy. If you want to feel strong, supported, and truly prepared for what’s ahead, this episode will shift how you think about prenatal fitness.

[INTEREST LIST OPEN] Built for Motherhood Membership: Join the Interest List here to learn more and be the first to know about founders access/pricing.

Say hello over on Instagram.

Learn more about my work on my website.

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C-section recovery doesn’t have to feel confusing, overwhelming, or like something you just have to “get through.”

In this episode, I’m sharing the biggest C-section recovery mistakes I made with my first birth—and what I did differently with my second and third C-sections that helped me heal faster, feel stronger, and support my core and pelvic floor the right way.

We’re talking about everything from the mental side of an unplanned C-section to practical recovery tips like when to start exercising, how to safely rebuild your core, why protein matters for healing, and how to avoid doing too much too soon.

If you’re preparing for a C-section or currently in postpartum recovery, this episode will help you feel more confident, supported, and clear on what actually matters.

In This Episode, We Cover:

• C-section recovery tips for faster, smoother healing
• How to mentally process an unplanned C-section
• When to start exercise after a C-section
• Safe core and pelvic floor recovery after C-section
• Why rest matters (and how to avoid overdoing it too soon)
• The role of protein in postpartum healing
• When to start walking after a C-section
• Scar massage after C-section: when and why it matters
• Postpartum essentials for C-section recovery

[INTEREST LIST OPEN] Built for Motherhood Membership: Join the Interest List here to learn more and be the first to know about founders access/pricing.

Say hello over on Instagram.

Learn more about my work on my website.

C-section recovery, C-section recovery tips, postpartum recovery after C-section, core recovery after C-section, pelvic floor after C-section, when to exercise after C-section, scar massage C-section, postpartum fitness, healing after C-section

Is postpartum 3 months, 6 months, one year? Can we even put a length on it? In this episode, I break down my thoughts around the length of time we can expect postpartum to be and what this means for mothers as we age. I'll also share how long it typically takes for someone to feel like themself again after having a baby — this might surprise you!

[INTEREST LIST OPEN] Built for Motherhood Membership: Join the Interest List here to learn more and be the first to know about founders access/pricing.

Say hello over on Instagram.

Learn more about my work on my website.

In this episode, we’re breaking down why you don’t need more workouts — you need a clear, effective pregnancy and postpartum fitness framework.

If you’ve ever felt inconsistent with exercise during pregnancy or unsure how to safely return to fitness after having a baby, this episode will help you understand what’s been missing. Most programs are designed for a single phase, leaving moms feeling confused, overwhelmed, and constantly starting over.

I’m sharing my MOVE method—a simple, structured approach to prenatal and postpartum fitness that helps you build strength, support your core and pelvic floor, improve mobility, and increase endurance in a way that actually fits into real mom life.

Whether you’re currently pregnant, newly postpartum, or further along in your motherhood journey, this episode will give you a clear framework to help you feel stronger, more confident, and more capable in your body—without the guesswork.

[COMING SOON] Built for Motherhood Membership: Join the Interest List here to learn more about early access and founders pricing!

Say hello over on Instagram.

Learn more about my work on my website.

After three postpartum recoveries in the last 5.5 years, I’ve learned a lot about returning to fitness after baby — and honestly, there’s so much I wish I had known the first time around.

In this episode, I’m sharing the postpartum fitness advice I’d give my younger self: why you shouldn’t focus on “getting your body back,” how to prioritize core and pelvic floor recovery, realistic ways to work out with a baby, and the non-scale wins that actually matter.

Whether you’re newly postpartum or years into motherhood, this episode will help you rebuild strength, feel more like yourself again, and approach postpartum fitness with more confidence and grace.

[NOW OPEN] Built for Motherhood Interest List: Sign up here to learn more about early access and founders pricing!

Say hello over on Instagram.

Learn more about my work on my website.

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

Your core doesn’t stop mattering during pregnancy — in fact, it becomes more important than ever. In this episode, I’m sharing 6 common pregnancy core mistakes I see and what to do instead so you can better support your changing body.

We’ll talk about deep core connection, breathing, pressure management, and why smart core training can help reduce pain and support a smoother postpartum recovery. If you want to feel strong and confident in your workouts during pregnancy, this episode will help you know exactly what to focus on!

[NOW OPEN] Built for Motherhood Interest List: Sign up here to learn more about early access and founders pricing!

Say hello over on Instagram.

Learn more about my work on my website.

Feel like there’s never enough time to work out? You’re definitely not alone — and this episode will show you a better way. I’m sharing a realistic look at what consistent movement can actually look like for busy moms, with real client examples and a simple “minimum effective week” that fits around kids, work, and real life. You’ll learn the mindset shift that makes consistency possible and how even 10–20 minutes at a time can help you build strength during pregnancy or postpartum. Because you don’t need more time — you just need a plan that works with your life.

• Get personalized prenatal or postpartum fitness support by working with me 1:1: Learn more and apply for coaching.
• All self-paced Pregnancy and Postpartum fitness programs can be found on my website, here.
• Say hello over on Instagram! @strongmamawellness
• Just Ingredients 10% off: Click Here and use code STRONGMAMA

Early postpartum can feel confusing—especially when it comes to core and pelvic floor healing after birth. In this episode, I share the first three things I focus on with every early postpartum client. Bonus: they're simple and easy to work into the pockets of newborn life! Get ready for realistic, practical ways to support your core, reduce strain, and feel more connected to your body in the first weeks postpartum—without rushing into workouts or doing too much too soon.

Postpartum programs and resources can be found on my Website!

Say hello over on Instagram! Instagram @strongmamawellness

MABĒ Baby Carrier link for $10 off (no code needed): Click here

In this episode, I’m sharing the birth prep movement strategies I use with all of my prenatal clients that have helped several moms have a smooth, unmedicated delivery.

Whether you're "team natural" or "team epidural" these strategies will make labor feel so much less daunting. We talk through how intentional movement, breathing techniques, and pelvic floor prep can support endurance in labor, efficient pushing, and the ability to move with confidence through different positions.

While you may not have complete control over birth — you CAN stack the deck in your favor. If you're feeling nervous about labor and delivery, this is a must-listen.

Work with me 1:1 to take the guesswork out of working out in pregnancy so you can feel stronger in daily life and prepare for birth. Learn more and apply for 1:1 Pre/postnatal Fitness Coaching

Say hello over on Instagram! Instagram @strongmamawellness

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

Other programs and resources can be found on my ⁠Website⁠!

When life feels chaotic and your capacity is low, taking care of yourself can feel overwhelming. In this episode, I’m sharing how to show up for your health during seasons that feel messy—whether that’s pregnancy fatigue, sleep regressions, sick kids, personal stress, or just a lot happening at once. This isn’t about pushing through or giving up; it’s about setting a very low baseline expectation for self-care. We’ll talk daily movement anchors, flexible routines, and simple ways to support your mental and physical health when you’re stretched thin, so you can move through hard seasons with more resilience and be ready to build momentum again when the time comes!

All pregnancy/postpartum programs and resources can be found on my Website!

Say hello over on Instagram! Instagram @strongmamawellness

If you’ve been lifting weights for years and pregnancy has you questioning "how much is too much," this episode will help. We’re covering the do’s and don’ts of lifting heavy during pregnancy—how to prioritize control over load, adapt intensity by trimester, manage breath and pressure, and train in a way that supports both birth and postpartum recovery.

Work with me 1:1 to take the guesswork out of working out in pregnancy so you can feel stronger in daily life and prepare for birth. Learn more and apply for 1:1 Pre/postnatal Fitness Coaching

Say hello over on Instagram! Instagram @strongmamawellness

Other programs and resources can be found on my Website!