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

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, wh...

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...

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.

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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 unr...

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&rsq...

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 lik...

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 f...

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!

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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...

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 w...

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 ...

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...

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—with...

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 abili...

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 s...

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 work...

You’ve been working out for years—so why does pregnancy suddenly make exercise feel so dang hard?

In this episode, we unpack why pregnancy disrupts even experienced exercisers and why it has nothing to do with motivation or discipline. You’ll learn what’s actually changing in your body, why training often feels emotional during pregnancy, and how overthinking leads to inconsistency.

If you’re tired of gu...

I’m 12 months postpartum after my third c-section, and today I’m sharing the seven key steps that helped me rebuild strength, support my core and pelvic floor, and finally start feeling like myself again.

Postpartum recovery takes longer than most women are told — often a full year or more — and it requires intention, patience, and a smart strategy. In this episode, I walk you through what truly moved the nee...