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© Nicole Scheitlin
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Strong Mama Podcast is a show for pregnant and postpartum moms learning to navigate a healthy pregnancy, birth, and postpartum.
Each week your host and Pre/Postnatal Fitness Expert, Nicole, will share a new episode on women's health, fitness, or wellness that will empower you to embrace the changes you're going through so you can feel strong, capable, and confident every step of the way. You'll learn simple, science-based tips and strategies to support your body and give it what it needs to thrive in pregnancy and postpartum.
www.strongmamawellnessco.com
instagram.com/strongmamawellness
Each week your host and Pre/Postnatal Fitness Expert, Nicole, will share a new episode on women's health, fitness, or wellness that will empower you to embrace the changes you're going through so you can feel strong, capable, and confident every step of the way. You'll learn simple, science-based tips and strategies to support your body and give it what it needs to thrive in pregnancy and postpartum.
www.strongmamawellnessco.com
instagram.com/strongmamawellness
155 Episodes
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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, overwhelmed, and constantly starting over.I’m sharing my MOVE method—a simple, structured approach to prenatal and postpartum fitness that helps you build strength, support your core and pelvic floor, improve mobility, and increase endurance in a way that actually fits into real mom life.Whether you’re currently pregnant, newly postpartum, or further along in your motherhood journey, this episode will give you a clear framework to help you feel stronger, more confident, and more capable in your body—without the guesswork.[COMING SOON] Built for Motherhood Membership: Join the Interest List here to learn more about early access and founders pricing!Say hello over on Instagram.Learn more about my work on my website.
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 ways to work out with a baby, and the non-scale wins that actually matter. Whether you’re newly postpartum or years into motherhood, this episode will help you rebuild strength, feel more like yourself again, and approach postpartum fitness with more confidence and grace.[NOW OPEN] Built for Motherhood Interest List: Sign up here to learn more about early access and founders pricing!Say hello over on Instagram.Learn more about my work on my website.Kindred Bravely 15% off (*affiliate): Click Here and use code 15STRONGMAMAWELLNESS
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 to feel strong and confident in your workouts during pregnancy, this episode will help you know exactly what to focus on![NOW OPEN] Built for Motherhood Interest List: Sign up here to learn more about early access and founders pricing!Say hello over on Instagram.Learn more about my work on my website.
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 how even 10–20 minutes at a time can help you build strength during pregnancy or postpartum. Because you don’t need more time — you just need a plan that works with your life.Get personalized prenatal or postpartum fitness support by working with me 1:1: Learn more and apply for coaching.All self-paced Pregnancy and Postpartum fitness programs can be found on my website, here.Say hello over on Instagram! @strongmamawellnessJust Ingredients 10% off: Click Here and use code STRONGMAMA
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—without rushing into workouts or doing too much too soon.Postpartum programs and resources can be found on my Website!Say hello over on Instagram! Instagram @strongmamawellnessMABĒ Baby Carrier link for $10 off (no code needed): Click here
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 ability to move with confidence through different positions. While you may not have complete control over birth — you CAN stack the deck in your favor. If you're feeling nervous about labor and delivery, this is a must-listen.Work with me 1:1 to take the guesswork out of working out in pregnancy so you can feel stronger in daily life and prepare for birth. Learn more and apply for 1:1 Pre/postnatal Fitness CoachingSay hello over on Instagram! Instagram @strongmamawellnessMilkology Breastfeeding/Pumping Courses 10% off (*affiliate): Click here and use code SMW10Other programs and resources can be found on my Website!
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 self-care. We’ll talk daily movement anchors, flexible routines, and simple ways to support your mental and physical health when you’re stretched thin, so you can move through hard seasons with more resilience and be ready to build momentum again when the time comes!All pregnancy/postpartum programs and resources can be found on my Website!Say hello over on Instagram! Instagram @strongmamawellness
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 working out in pregnancy so you can feel stronger in daily life and prepare for birth. Learn more and apply for 1:1 Pre/postnatal Fitness CoachingSay hello over on Instagram! Instagram @strongmamawellnessOther programs and resources can be found on my Website!
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 guessing, pushing through, or playing it overly safe, this episode will help you shift your mindset, lower the mental load, and shift you into the zone of training FOR pregnancy with confidence and clarity. Join me, friend!Work with me 1:1 to take the guesswork out of working out in pregnancy so you can feel stronger in daily life and prepare for birth. Learn more and apply for 1:1 Pre/postnatal Fitness CoachingSay hello over on Instagram! Instagram @strongmamawellnessOther programs and resources can be found on my Website!
Prime your body for your strongest, healthiest pregnancy using these 3 steps! In this episode we highlight important nutrition, exercise, and pelvic floor practices to start working on while you wait for those 2 pink lines to show. Consider this your simple, go-to guide for feeling your best and keeping it that way as you head into pregnancy!Links!1:1 Pre/postnatal Fitness CoachingInstagram @strongmamawellnessWebsite
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 needle for me, from pelvic floor PT and progressive strength training to daily walks and fueling my body well.If you’re ready to feel stronger, more comfortable in your body, and supported in your postpartum recovery, this conversation will give you clarity and direction.Programs Mentioned:Core Revival: Postpartum Recovery ProgramRebuild After Baby: Postpartum Return-to-Strength Program1:1 Postpartum Fitness CoachingLet's Connect:Instagram @strongmamawellnessWebsite
Feeling stuck in the all-or-nothing cycle with movement or nutrition? In this episode, I break down the concept of a habit anchor—a simple, low-pressure strategy to help you stay consistent with movement, hydration, nutrition, or sleep, even during the busy holiday season, an exhausting phase of pregnancy, or the trenches of the newborn stage. If you want habits that feel doable on your hardest days, this one’s for YOU.Let's Connect!Work with me 1-on-1: Learn more and applyFollow me on Instagram: @strongmamawellnessLearn more about my work on the website
Ever have one of those interactions that give you such good perspective that you *cannot stop* thinking about it? In this episode I share an interaction I had with an older woman while shopping with my 9 month old daughter. It really made look through the lense of my 65 year old future self and think about how I want to remember this time, what I need to do, and who I need to be to show up as the mother I want to be. My hope is that this will be a grounding and inspiring episode for you to make positive changes and make the most of this special time of your life!Let's Connect!Work with me 1-on-1: Learn more and applyFollow me on Instagram: @strongmamawellnessLearn more about my work on the website
Not sure what exercises you should do in each trimester? I’m breaking down your exercise goals for all three so you can feel confident, strong, and ready for birth. If your workouts are feeling random (or nonexistent, let’s be honest) in pregnancy, this episode will help you get clarity and walk away with some simple action steps to implement in your own workouts.Limited Time Pregnancy Program! If you’re between 5–28 weeks pregnant, don’t miss Empowered Pregnancy Core Kickstart, my 4-week small-group coaching program to help you train smarter, strengthen your core, and stay pain-free throughout pregnancy. Enrollment is open October 20–26th only, and the series begins November 3rd.LEARN MORE & JOIN HERELet's Connect!Work with me 1-on-1: Learn more and applyFollow along on Instagram: @strongmamawellnessLearn more about my work on the website
If you’ve ever felt pressure, heaviness, or worry about what’s “normal” after giving birth, this episode is for you. I’m joined by Krystle Howald, Doctor of Physical Therapy and co-founder of Expecting and Empowered, to unpack the truth about pelvic organ prolapse — a common (but rarely talked about) condition many moms experience postpartum.We break down what prolapse actually is, what symptoms to look for, how to get support, and why a diagnosis doesn’t mean your fitness journey is over. Krystle also shares hope and practical steps for safely returning to strength training, movement, and confidence in your body.You’ll walk away feeling informed, supported, and empowered to take the next step in your healing journey.Connect with Krystle:Expecting and Empowered WebsiteInstagram @expectingandempoweredConnect with Nicole:Follow on Instagram: @strongmamawellnessExplore Self Paced Fitness Programs and take 10% off with Code 'POD10' for being a listener!Work with me 1-on-1: Learn more and apply
The pressure to bounce back after having a baby is everywhere—and while it’s sold as motivating, it often does more harm than good. I know this firsthand. As a younger fitness professional and first-time mom, I felt the weight of those expectations: to fit back into my clothes, to run again, to feel “like myself” as quickly as possible. But the reality didn’t match the highlight reels I saw online, and it left me exhausted, frustrated, and fighting against my own healing.In this episode, I’m pulling back the curtain on why the bounce-back mentality is both unrealistic and unhealthy—and what to focus on instead. I’ll share powerful mindset shifts, eye-opening stats about postpartum recovery, and why rebuilding is the smarter, kinder, and more sustainable path forward.If you’ve ever felt pressure to get your body “back,” this conversation will bring you the freedom and encouragement you need to let go of the bounce back—and embrace the rebuild process.[FREE WORKSHOP] Back to Strength: Postpartum Workshop & Workout on Thursday 9/11/25 at 11am ETOther Links:Work with me 1-on-1: Learn more and applyFollow along on Instagram: @strongmamawellnessLearn more about my work on the website
Getting back into exercise after having a baby is so much more than just “listening to your body” or “taking it slow.” While that advice is common, it’s often incomplete—and can leave you doing things that don’t truly support your recovery (and may even increase your risk of injury or pelvic floor issues).In this episode, I’m breaking down the top 3 mistakes I see new moms make when returning to exercise—and more importantly, what to do instead. Think of this as your loving reminder and a gentle guide to help you feel stronger, safer, and more confident as you rebuild after baby.[FREE WORKSHOP] Back to Strength: Postpartum Workshop & Workout on Thursday 9/11/25 at 11am ETOther Links:Work with me 1-on-1: Learn more and applyFollow along on Instagram: @strongmamawellnessLearn more about my work on the website
Wondering what to do in your postpartum strength workouts? When you’re just getting back into things you might feel a little foreign in your body and have questions about what you “should” be doing or what’s safe for you as you continue to heal. This is very normal which is why I’m walking you through my framework for an effective postpartum strength workout that helps you begin to build muscle again, fix dysfunctional movement patterns from pregnancy changes, and ultimately heal and strengthen your core and pelvic floor again. [You're Invited] Join me in my FREE Back to Strength Workshop and Workout happening on September 4th!Back to Strength Details and SignupOther Links:Work with me 1-on-1: Learn more and applyFollow along on Instagram: @strongmamawellnessLearn more about my work on the website
If you're planning to breastfeed, or caught in the early weeks, this episode is for you! So often we're told "breastfeeding is natural" and are made to think it should be easy, but the truth is that it's a learned skill. A learned skill that requires a good base of education and support. Join me for this conversation with Jaimie Zaki, IBCLC and Founder of Little Bear Lactation, where she shares so much wisdom on how to prepare for breastfeeding in pregnancy, what to expect in the early weeks postpartum, and red flags that you need extra support.Connect with JaimieBreastfeeding with Confidence Podcast: http://www.littlebearlactation.com/breastfeeding-podcast Connect with NicolePregnancy Fitness Program: Empowered PregnancyWork with me 1-on-1: Learn more and applyFREE Guide: Pregnancy Exercise Modifications by TrimesterFollow along on Instagram: @strongmamawellnessLearn more about my work on the websiteDiscount Codes:Kindred Bravely 15% off (*affiliate): Click Here and use code SMW15
Whether you're having a difficult pregnancy, exhausted in the newborn phase, or juggling work and family... some seasons are just more difficult to keep up with your self care and exercise routine! As a mom of 3, trust me, I've been through many of these tough seasons that have me doing the bear minimum in my workouts and nutrition. In this episode, I share how I typically navigate them without tossing all my healthy habits to the wayside. I'm sharing both the mindset and tactical strategies I use for myself and clients to stay afloat and support my mind and body in difficult seasons. Listen in for some much needed encouragement!CONNECTFREE Guide: Pregnancy Exercise Modifications by TrimesterFollow along on Instagram: @strongmamawellnessLearn more about my work on the websitePROGRAMS/COACHING (POD10 for 10% off)Pregnancy Fitness Program: Empowered PregnancyPostpartum Recovery Program: Core Revival COACHINGWork with me 1-on-1: Learn more and apply
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