The Mother FIGRs Podcast

In this episode, I’m breaking down my postpartum expectations versus reality across exercise, breastfeeding, weight, sleep, and mental health. I share what lined up, what didn’t, and the habits that actually made a difference — from taking the first 12 weeks seriously to navigating a busier lifestyle with two kids. It’s a straightforward look at how postpartum has unfolded for me this time around,...

In this episode of the Mother FIGRs Podcast, I go over a high-level overview of the pelvic floor and deep core, emphasizing their importance in pregnancy and postpartum fitness. We cover the anatomy, function, and coordination of these muscle groups, as well as their role in stability, pressure management, and exercise considerations for symptom management. I love nothing more than chatting with y...

This episode explores the relationship between breastfeeding and exercise, addressing common questions and misconceptions. It delves into the impact of exercise on milk quantity and quality, the additional calorie needs for breastfeeding, and the effects of breastfeeding on weight loss. It also discusses the logistical challenges of exercising while breastfeeding and provides insights from persona...

In this episode, I’m unpacking a very real moment from my own training: the pelvic discomfort that showed up during my first unbroken 20-minute run at four months postpartum. Using this I go through my framework of identifying the symptom, the cause, and context around it so we can ultimately create a path forward to help you be able to perform better with less symptoms next time. The big takeaway...

his episode came from an IG carousel I posted this week that had a huge “me too” response — Vienna running off mid‑workout, getting interrupted, having to restart. So many moms related, and it opened the door to talk honestly about how tough this season is while also figuring out how to keep moving forward. Motherhood changes everything, but we don’t have to sit in the excuses or the overwhelm. We...

In this episode, I’m pulling from eight years of in‑person coaching and five years working specifically with pregnant and postpartum athletes to talk about the core and pelvic floor tendencies I see over and over again. These aren’t “you’re doing it wrong” moments — they’re patterns that show up in real bodies navigating real seasons of motherhood, and they’re all fixable with small shifts. I walk...

This episode helps you navigate the “what now?” phase of postpartum fitness—the moment you’re cleared for exercise but unsure what that really means. We unpack why questions like “Can I go back to CrossFit?” or “Can I start running?” don’t have one-size-fits-all answers, and why a quick “yes” from a coach or provider might miss the deeper context your body needs. You’ll hear the big buckets I use...

In this episode, we dig into two of the most common postpartum questions: When can I start running again? and What core work is actually appropriate during pregnancy? We walk through a real FIGR:Postpartum client example to show why the early rest phase matters, how to safely layer in short jog intervals before the 12‑week mark, and why training history doesn’t override the impact of pregnancy, bi...

In this episode, I break down metabolic conditioning through the lens of pregnancy and postpartum—how to keep intensity meaningful, how to adjust movements without losing the point of the workout, and how to coach (or self-coach) with more clarity and less fear. We get into the mental side of conditioning, what “hard” should feel like in different seasons, and how to build workouts that actually s...

In this episode, I break down one of the most important skills you can build during pregnancy and postpartum: learning to truly listen to your body. We talk about the symptoms that matter, what they can tell you, and how to adjust your training in a way that supports healing, strength, and long‑term progress. This conversation is all about awareness. When you understand what your body is communica...

This episode was inspired by the questions I got while speaking on a University of Michigan Kinesiology alumni panel this past weekend, which brough back all kinds of business memories. The students wanted to know how those on the panel went from a Movement Science grad to running our own businesses, so I decided to turn those questions into a full conversation here! I walk through the early chapt...

In this episode of the Mother FIGRs podcast, I’m diving into one of the most misunderstood topics in pregnancy and postpartum fitness: diastasis recti . I break down what it actually is, why it happens, how I test for it, what increases risk, and what the healing process really looks like. My goal is to clear up the noise, debunk the myths, and give you a practical, evidence‑based understanding yo...

This episode breaks down what pelvic floor downtraining is and why it matters during pregnancy, birth prep, and postpartum recovery. We cover how the pelvic floor works, why tension and clenching are so common, and how learning to lengthen and release can reduce symptoms and support labor. I also explain how downtraining fits alongside strength training, breathwork, and mobility so you can keep li...

Weeks 6–12 postpartum are what I call the testing phase —the bridge between early healing and true training. In this episode, I break down why you can’t jump from the 0–6 week foundational period straight back into your old weights or intensity, and why this middle phase matters for every postpartum body. I walk through how we reintroduce resistance, movement variety, impact prep, workout structur...

In this episode, I’m breaking down why my second postpartum recovery has been smoother, steadier, and—honestly—shockingly strong, both physically and mentally. While there are always unmodifiable factors in birth, there are choices we can make during pregnancy, labor, and those early postpartum days that stack the deck in our favor. None of these guarantee an outcome, but they absolutely can influ...

In this episode, I’m breaking down one of the most persistent misunderstandings in postpartum care: the idea that the six‑week checkup is a universal green light to jump back into exercise. Using the 2025 Canadian Postpartum Guidelines and the updated Delphi study on physical activity and contraindications, I walk through what the research actually supports—and what it doesn’t. I share my own six‑...

In this episode, I share ten really grounded, realistic tips for finding a fitness routine in those early postpartum weeks. These are the things that actually matter when you’re trying to move your body again while also navigating newborn life, healing, sleep deprivation, and the constant unpredictability of your days. I talk through what early postpartum fitness really looks like, how I approache...

In this episode of the Mother FIGRs podcast, I talk about the often misunderstood journey of postpartum fitness. I share why being fitter before pregnancy can sometimes mean a longer return to your previous strength and capacity, and I dig into the cultural pressure around how quickly women are “supposed” to recover. I also explore the blurry lines around when postpartum actually ends and why symp...

Returning to Exercise Postpartum In this episode, I’m diving into what it really looks like to return to exercise after having a baby. It’s highly individual—there’s no one-size-fits-all timeline, and it’s totally normal to feel overwhelmed by the idea of working out. That’s why I like to redefine exercise in this season as any activity that helps you reach a goal. It doesn’t have to look like you...

In this episode, I walk through my first three weeks postpartum and what those early days of recovery actually looked like for me. I talk about how I approached core engagement, pelvic floor activation, and the slow, intentional progression back into movement and daily activities. I also share why I’ve had to completely redefine what a “postpartum workout” even means and how I’m thinking about rec...

Miss Vienna Estelle made her appearance Christmas Day, 12/25/25! In this episode I go into the details about my unmedicated labor and delivery experience. Enjoy!

In this episode, I’m breaking down five of the most common myths I hear about exercising during pregnancy. I walk through why old heart‑rate limits don’t hold up, what’s actually true about lifting weights, why it’s never “too late” to start moving, how to think about training in the heat, and the real story behind exercising on your back after 20 weeks. My goal in this conversation is to help you...

In this episode, I’m sharing my full story of navigating a breech baby and ultimately having a successful External Cephalic Version (ECV). This isn’t just my personal experience—I’m weaving in what the research actually says about breech presentation and ECV success rates, plus insights from the professionals who work with these situations every day. You’ll hear perspectives I've gathered from OBs...

In this episode of the Mother FIGRs Podcast, I dive into what effective pregnancy programming really looks like. I talk through the importance of full‑body strength training, dynamic movement, core stability, pelvic floor awareness, and mobility, all of which are strategically programmed into my FIGR:Pregnancy app program. I also share my own experiences and how I adapted my workouts during pregna...

In this episode of the Mother FIGRs podcast, I dive into the connection between physical fitness, pelvic floor health, and labor outcomes. I break down some of the common misconceptions about heavy lifting during pregnancy and explain why pelvic floor relaxation is just as important as strength. I share how breath work and strength training can be integrated to support labor, and I highlight the i...