Rebuilding Postpartum with Ocean Trail

In today's episode, we sit down with Ocean Trail (Iris’s personal 1x1 coach), to talk about the realities of postpartum fitness, body recomposition, and what it really takes to feel strong again after bringing a new life into the world. From the highs of motherhood to the struggles of finding balance, Ocean gets real about the mindset shifts, the challenges of societal pressure, and why she’s taking a two-year approach to body recomposition instead of jumping straight into fat loss.

We also dive into the importance of pelvic floor health (and why pelvic floor therapy should be standard care), the myth of "bouncing back," and how moms can shift their focus from chasing their pre-baby body to building a strong, confident, and capable one.

Whether you're a new mom, a coach, or just someone who wants to understand the nuances of fitness after pregnancy, this episode is packed with insights that will challenge the toxic messaging around postpartum bodies.

"It's really hard to feel bad about a body that you're taking care of.”

- Ocean Trail

“Making peace is accepting that going back is no longer an option. There’s no time machine, but you can set new goals in a way that makes sense for your current life.”

- Ocean Trail

This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:

• Why Ocean is taking a two-year approach to body recomposition instead of jumping straight into fat loss postpartum
• The emotional and physical shifts of postpartum fitness—what to expect and how to adjust
• The misconception that postpartum fat loss = toxic diet culture (context matters!)
• How body recomp is one of the best postpartum strategies, especially for those who are detrained
• The role of pelvic floor therapy and why it should be a standard part of postpartum recovery
• Why “bouncing back” is an outdated and unhelpful concept for postpartum women
• How to shift the focus from “getting back” to a past version of yourself to embracing a strong, capable, and evolving body

Connect with Ocean Trail:

• Ocean Trail on Instagram
• 1x1 Coaching Inquiry with Ocean Trail
• Sustainably Jacked 4-day Split
• Sustainable Jacked 3-day Split

Resources Mentioned:

• Sheridan Skye, RN
• Alessandra Scutnik
• Joelle Samantha
• Meg Squats
• Katrina McKenna
• Girls Gone Strong
• Brianna Battles

Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.

Apple Podcasts | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.