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

In this episode we chat with special guest, Leslie Flannery, who is a Registered Dietitian specializing in gestational diabetes. We talk about common misconceptions with GD, risk factors, how to prepare for the test, and 3 tips to manage your blood sugar early on in pregnancy (and beyond!). Whether you have GD or not, you'll have some tangible tips to take with you for balanced nutrition in pregna...

Pregnancy and motherhood can make it challenging to stay consistent with the healthy habits that makes us feel our best. Our circumstances are just different than most and we either have less time or bandwidth for things like working out, meal prepping, mindfulness practices, you name it. Since we're not changing our circumstances any time soon, I'm going to share with you a way to reframe consist...

This episode is a mixed bag of topics! I'm answering YOUR questions about postpartum fitness, how I "do it all" as a business owner and mom, and even exercise recommendations after miscarriage. Whether you're currently pregnant or postpartum you'll learn a lot about how to approach your recovery and return to exercise after baby. I'm excited to dive into some personal and relatable topics with you...

Birth is the ultimate athletic event of your life. It can feel intimidating and unpredictable. The good news is, we can use exercise as a tool to help prepare our body for the demands of labor and delivery as well as help improve our birth outcomes! In this episode, we talk about what research has shown about exercise and it's impact on birth as well as 5 exercise techniques that you can start doi...

A new year is here and you're probably feeling the pull to work on your health and fitness. Many people around you are, and it just feels like the perfect fresh start. However, as we know, pregnancy and postpartum can be a difficult time for motivation and consistency. If you're not feeling your best, it can be disappointing and you may have a little FOMO. In this episode I want to validate and ac...

It can be a real challenge to ensure you're fueling your body with nutritious food in the early postpartum period. But, as we all know, it's important to nourish our body so we have the energy needed to take care of our baby. In this episode, I share tips that have helped me eat healthy, stay hydrated and keep my energy levels up (as much as possible) in the fourth trimester!    Let's Wo...

Ideally, we want our workouts and movement in pregnancy and postpartum to support the changes that we're going through so we can take them on with more ease, strength, and comfort.  However, many of us (including my past self) miss this 1 key piece! Missing this might mean more aches, pains, injuries and unwanted things. Tune in to learn more about what it is and how to include it so you can...

Is getting cleared to exercise at your postpartum appointment a green light to get back to all your old workouts? This episode fills you in on what you need to know about that infamous 6 week postpartum check-up and debunks 2 common myths. Listen in for ways to support your body, prevent injury, and continue to heal in the early postpartum period and beyond. Mentioned in the episode: Epi...

My birth story with baby #2 was radically different than with my first son. As my first birth was an emergency c-section, I had to face the decision on whether to have a repeat cesarean or try for a VBAC. In the episode I share how I made this important decision, how the whole experience went, and if I have any regrets. Thanks for listening in! Join the wait list for 1-1  Pre/postnatal Fitnes...

In my 12 years as a fitness professional and 2.5 years as a mom, I've discovered there are a lot of parallels between the two. In a sense, many lessons I've gained from my health and fitness journey have also helped me in motherhood! This is a fun, light, and more personal episode that I know you'll relate to. And, if you're not a mom yet, take notes - these lessons are everything! Links/Resources...

Returning to fitness postpartum can either be really exciting or really daunting - sometimes both! One thing is for sure, you want to be certain you're moving your body in a way that supports both your recovery as well as journey back to strength. Rushing this process could result in injuries that set you back far longer than you want. If you want to get back to all the things you love (including...

Many of us have great intentions to stay active and healthy during pregnancy, but that doesn't make it easy. Pregnancy will offer us different circumstances that can make it difficult to stay consistent. If we don't adjust both our mindset and strategy, we may wind up feeling guilty or defeated. This episode packs both mindset and practical strategies to help you keep your active li...

Are running and jumping safe in pregnancy? Like many things in the pre/postnatal space, there is not a black and white answer. But the good news is, if you LOVE a good run or HIIT workout you may not have to give them up when you become pregnant. It can really depend on you and how your body is responding to higher-impact activities as well as the trimester of pregnancy you’re in. This episode div...

It’s time we crush a BIG myth: Exercise will hurt your milk supply. The truth is, exercise can hurt your milk supply as much as lack of hydration, lack of nutrition, and stress. It’s important to take a holistic view and not see exercise as the enemy, but as one piece of the puzzle. Exercise alone will not damage your milk supply when you take a few key things into consideration. This episode...

Rarely are we prepared for a cesarean birth, let alone equipped to recover from it. If your cesarean was anything like mine, it was completely unexpected. And, on top of that, we’re often sent home with little information on healing and recovering from this major abdominal surgery. Amidst caring for a new baby and struggling through daily tasks, our recovery gets put on the back burner. We deserve...

Curious what exactly goes into an effective pregnancy exercise routine? In this episode, you'll learn the 4 pillars of exercising in pregnancy, why each one matters and how to implement them in your routine. When you include these 4 types of movement you set yourself up for a strong, healthy pregnancy and journey into motherhood! Join Empowered Pregnancy to eliminate the guesswork with exercise an...

Are you still stuck on your pre-pregnancy fitness goals? Many of us are and it can lead to inconsistency, questioning, and low motivation. In this episode, we'll talk about where to focus your attention and energy so you can not only get back some motivation and excitement for working out but also support your body in pregnancy and beyond. For a clear roadmap to working out and thriving in pregnan...

It can be hard mentally to accept and navigate all the extreme body changes in pregnancy. In this episode, we’ll chat through 1 KEY mindset shift to make in pregnancy that will help you to more easily navigate the body changes and work WITH your body, instead of against it. This key tip will be a game-changer! Our FREE 3-day Pregnancy Live training Series is going on now: register here! Learn more...

Join the FREE 3-day Live Pregnancy Training Series to learn how to safely and confidently exercise in pregnancy so you can support your body through the changes AND prepare for birth. You'll learn research-based facts, safety tips, important modifications, and walk away with a framework for giving your body what it needs to thrive in pregnancy. Series starts 9/6. Click Here to Sign up! Connect on...

Just have a baby? Chances are, you’re wondering how you can optimize your healing and get back to feeling like YOU again. In this episode, we discuss 3 important steps you can take in the early weeks postpartum to speed up your healing journey and give your body the care it needs! Sign up for our FREE 3-day Pregnancy Live training Series Last call for 1-1 pre/postnatal fitness coaching: learn more...

A candid and vulnerable chat as I share my experience with motherhood and preparing to welcome our second baby boy in a few short weeks. From the tough early days as a mom, to navigating toddlerhood, and everything in between, I share how this time feels completely different (in a good way). This is an episode I feel new and expecting moms alike will be able to connect with and relate to. Looking...

Have you heard the term ‘pelvic floor’ but aren’t quite sure where it is exactly? In this episode, I walk you through a guided tutorial of finding your pelvic floor and how to effectively activate it so you can prevent dysfunction on your motherhood journey. We’ll also talk a bit about the importance of pelvic floor work and how it helps improve your life as a whole. If you’re looking to gain some...

In this episode, guest Mark Breedon of Training Strong Women and I collaborate on 7 reasons moms should lift weights. You'll be sure to gain tons of inspiration and tips for being stronger as a mom, managing your time, mindset, and more. Strength training has positively impacted my daily life, mentally and physically, as well as the lives of Mark's clients. Tune in for this great co...

Gestational diabetes occurs in about 2-10% of pregnancies. While it can't necessarily be prevented, it can be managed with nutrition and exercise. In this episode I share my thoughts and experience with GD as well as how I manage blood sugar with nutrition and exercise. Whether you have GD or not, the tips in this episode are important to having a healthier pregnancy. Explore Pre/postnatal Fi...

Think postpartum recovery starts when you have the baby? Think again. It can actually start while you’re still pregnant! In this episode, Nicole breaks down the impact pregnancy and birth has on your body and gives tactical tips to help set yourself up for a smooth, strong postpartum recovery. Explore Pre/postnatal Fitness Coaching with Nicole Learn more about my work by connecting on Instagr...