Strong & Nourished Momma | Postpartum Weight Loss, Postpartum Nutrition, Core & Pelvic Floor, Mom Energy & Fatigue, Postpartum Fitness

If you’re struggling with lower back or hip pain postpartum, your core and pelvic floor might be the missing piece!    In this episode, we’re diving into why so many postpartum moms experience aches and discomfort, the biggest mistakes that make it worse, and simple, effective exercises to strengthen your core and relieve pain. You’ll walk away with an easy action plan to start today!   🌟 What Yo...

Feeling embarrassed or frustrated because you pee a little when you laugh, sneeze, or jump? You’re NOT alone, but let’s be clear—just because it’s common doesn’t mean it’s normal! The good news? You don’t have to live with it. In this episode, we’re diving into: ✔️ Why postpartum leaking happens and what’s really going on with your body ✔️ What makes it worse ✔️ How to fix it with simple breathing...

Are you eager to get back to working out after having a baby?   Before you jump into crunches, planks, or HIIT workouts, there’s one HUGE mistake that could actually be setting you back.    In this episode, we’re breaking down the #1 mistake postpartum moms make when returning to exercise, why it happens, and how to safely rebuild strength so you can feel confident and strong without injury or set...

In today’s episode, we’re diving into a topic that so many moms struggle with—postpartum body image.    Whether it’s your first baby or your third, navigating the changes in your body after pregnancy can feel overwhelming, especially when there’s little guidance on what to expect. My guest, Brittany Braswell, MS, RDN, LD, knows this firsthand as a registered dietitian and a mom of three. She share...

Hey there, momma! Welcome back to Strong & Nourished Momma. Today, we’re tackling a question I know so many of you are struggling with… Why do I still look pregnant even months after giving birth? If you’ve ever looked down at your belly and thought, ‘Why won’t this go away? I’m working out, I’m eating well, but I STILL have this pooch’—you are NOT alone.   I see so many postpartum moms frustr...

So, you had your baby, and now you’re wondering, “When can I start exercising again?” or “When can I get back to running, lifting, or my favorite workouts?”   If you’re asking these questions, you’re not alone! Many moms are eager to regain strength, but rushing back too soon can lead to setbacks.   In this episode, I’m breaking down the best approach to postpartum exercise—what to avoid, how to k...

Join us for a LIVE COACHING CALL where we break down actionable meal planning and prepping strategies designed especially for busy moms!   In this session, we dive into practical nutrition coaching tips that help you overcome the everyday challenges of juggling family, work, and healthy eating. Discover how to streamline your meal prep routine with simple hacks, a go-to meal formula, and time-savi...

Struggling with postpartum weight loss and wondering why the baby weight isn’t coming off, no matter what you do? You’re not alone, momma! In this episode, I’m breaking down the top three reasons why postpartum weight loss feels impossible—and, more importantly, how to fix it. From common nutrition mistakes to exercise myths and the sneaky impact of stress and sleep deprivation, we’re covering eve...

Hey, momma! Welcome back to Strong & Nourished Momma!   Today, we’re diving into a supplement that’s often misunderstood but could be a game-changer for postpartum moms—creatine.   Maybe you’ve heard it’s just for bodybuilders or that it causes bloating and water retention. But what if I told you creatine could actually help with postpartum energy, strength, recovery, and even brain fog—things...

Does eating healthy feel overwhelming?  Between a busy schedule, decision fatigue, and the pressure to eat "perfectly," many moms struggle to make healthy eating fit their lifestyle.    In this episode, we’re breaking it all down and making it SIMPLE. You’ll learn why healthy eating doesn’t have to be complicated and three practical steps you can take to nourish yourself and your family—without st...

Many moms struggle with feeling depleted, overwhelmed, and fatigued postpartum, and nutrient deficiencies could be a hidden reason why.    We’re diving into the five essential nutrients every postpartum mom needs to fuel her recovery, support healing, and boost energy. From improving mood to rebuilding your body after birth, these nutrients play a critical role in helping you feel your best during...

I’m joined by Denise Gonzales, a yoga instructor, entrepreneur, and mom of three, to talk about the realities of postpartum recovery. We dive into her personal journey navigating postpartum after each baby, how yoga played a role in healing her body, and what she’s learned about movement, weight loss, and breastfeeding along the way. Denise shares practical tips for new moms looking support their...

In this episode, we’re diving into a topic that so many moms face but don’t always know much about—diastasis recti (diastasis rectus abdominis = DRA).   You’ve probably heard the term before, but what exactly is it, and why does it matter for your recovery and overall health?   Whether you’ve just had a baby or it’s been a few years, this episode will help you understand diastasis recti, how it im...

Are you a postpartum mom struggling to feel like yourself again? Exhausted, overwhelmed, and wondering how to nourish your body while caring for your baby?   Not sure how to rebuild strength, heal your core, or fuel your body for more energy? Wishing you could prioritize your health without the stress of rigid diets or exhausting workouts?   I see you, Momma! This podcast is your guide to navigati...

Today, we’re diving into a topic every mom can relate to—quick and easy weeknight dinners!   When life gets chaotic, it’s easy to fall into the trap of grabbing takeout or relying on convenience foods that may not leave you or your family feeling your best. But the good news is, with a little planning and a few simple recipes, you can have nourishing, delicious meals on the table in no time.   In...

In the final week of the Start Strong Challenge, we’re focusing on creating habits that last by embracing balance and sustainability. All too often, we dive into new routines with an "all or nothing" mindset, only to burn out or feel defeated when life gets busy. In this episode, I’ll share: Why balance is key to building habits that work for your life Practical tips to avoid overwhelm and create...

Hey Momma! Are you twired?! You’re so tired, but also wired? So when you finally make it to bed, you’re just laying there thinking about all of the things? Has this happened to you?! In this episode of the Strong & Nourished Momma podcast, we are talking about creating the ultimate pre-bed routine to help you go to sleep and stay asleep so that you wake up rested and refreshed! We dive into th...

Do you struggle to find the motivation to exercise?!   Welcome to another episode of the Strong and Nourished Momma podcast!   This week, we're diving into one of the most important—and often challenging—aspects of self-care for busy moms: movement. We’re not just talking about any movement, but purposeful, intentional movement that fits seamlessly into your busy schedule. In this episode, we'll b...

Have you ever wondered how to keep your milk supply up to not only feed your little one, but to start storing some milk, too?!    Today we are talking about 6 things you need to know to keep your milk supply strong as a breastfeeding Momma! I breastfed for 13 and a half months, so I know the struggles of breastfeeding and the constant worry of trying to keep your supply up! That’s why I want to sh...

Welcome to Week 2 of the Start Strong Challenge where we are creating healthy habits that last! This week is all about taking steps to nourish your body and mind, so you have the energy you need to tackle your busy days as a mom while feeling strong and healthy!  In this episode, we dive into B=MAP and how you can use this formula alongside the 4 Laws of Behavior Change to develop habits that supp...

Are you tired of feeling sluggish after breakfast, or craving sugary snacks just hours after you eat? In today’s episode of Strong & Nourished Momma, we’re diving into why a high-protein breakfast is a game-changer for busy moms looking to maintain steady energy levels throughout the day—without the dreaded sugar crash. Whether you're juggling kids, work, or both, these easy and delicious brea...

I know how hard it is to create healthy habits as a busy mom... and have them actually STICK! So that’s why I’ve put together this FREE 4 week challenge for you to start creating lasting healthy habits right now!    Throughout January, I will be releasing additional episodes to help you on this journey. Today we discuss the psychology of habit formation and why mindset is key to long-term success....

Do you find yourself setting New Year's Resolutions? Do you set these overambitious goals at the beginning of the year only to become overwhelmed and stop these habits altogether by February? Are you looking to get back into a good movement routine to build strength and be a functional mom or start meal planning and prepping to help save time and feed the family healthy meals?    This episode expl...

When the day's craziness hits you from all angles, what do you do? How do you cope? Have you ever thought of practicing gratitude? But how do you practice gratitude when you’re a mom and don’t even have time to go to the bathroom without being interrupted?! Don’t worry, that’s what we will discuss today.   In this episode, we will discuss the transformative power of gratitude in a busy mom’s life...

Have you ever been so busy running around, whether for your kids, going to work, or running errands that you end up skipping meals or grabbing whatever’s convenient?!   Let’s fix that today!    In this episode, I teach you how to build a balanced plate so that you can fuel your busy day as a working mom! I will share 5 key components of a balanced plate, how to easily create one and why this is so...