The Mother FIGRs Podcast

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‑week postpartum experience, including what my appointment looked like, what was (and wasn’t) assessed, and how that aligned with the evidence. We talk about why the “cleared at six weeks” message has stuck around for so long, what the guidelines recommend instead, and how to think about returning to movement in a way that respects healing, capacity, and real‑life postpartum demands. This episode is meant to give you clarity, confidence, and a more realistic framework for rebuilding strength after birth—without fear‑based messaging, without arbitrary timelines, and without the pressure to “bounce back.” It’s about understanding your body, honoring your recovery, and using research—not myths—to guide your return to exercise.Research Links: 2025 Postpartum Guidelines: https://bjsm.bmj.com/content/59/8/515Physical Activity Contraindications for Activity: https://pubmed.ncbi.nlm.nih.gov/40054885/I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

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 approached it myself, and the mindset shifts that made the biggest difference for me.I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

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 symptom management matters far more than any set timeline.I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

Returning to Exercise PostpartumIn 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 your pre-pregnancy routine.We talk about how early movement is now encouraged in postpartum guidelines, and how walking is one of the best ways to start. Breath work is huge for reconnecting with your core and pelvic floor, and mobility and activation exercises are essential in those first few weeks. Structured bodyweight movements can come next, and yes—progressive overload still applies. You’re rebuilding strength and endurance over time.Most importantly, I want moms to have the tools to prioritize their health and well-being during this season. You deserve a plan that meets you where you are and helps you move forward with confidence, which is where my FIGR:Postpartum app program comes in! Here's a direct link to a 7 Day Free Trial so you can see it for yourself before committing.Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

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 recovery differently this time around.I get into the importance of listening to my body’s signals, the factors that have shaped my recovery so far, and how nutrition and basic self‑care have played a role. More than anything, I highlight how much rest and recovery matter in this season, and how external factors can influence the pace and feel of postpartum healing.TakeawaysPostpartum fitness progressionCore engagement and early recoveryListening to my body’s signalsThe importance of rest and recovery in postpartum fitnessI love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

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 understand the context behind these guidelines so you can make informed decisions, listen to your body, and adjust your training in a way that feels right for you.I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

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, midwives, nurses, chiropractors, and massage therapists, along with stories from other moms who’ve been through breech pregnancies and ECVs themselves. My goal is to give you a grounded, realistic understanding of your options, what the process can look like, and how to advocate for yourself with confidence.In this episode, we cover:What it means when your baby is breech and how common it really isThe evidence behind ECV: success rates, timing, risks, and what research recommendsMy personal breech journey and what led to my decision to attempt an ECVWhat the ECV procedure felt like, step‑by‑stepProfessional insights from OBs, midwives, nurses, chiros, and bodyworkersWhat other moms shared about their breech and ECV experiencesPractical considerations if you’re deciding whether to try an ECVHow to prepare your body and mind for the procedureWhat I wish I had known earlierWho this episode is for:Anyone currently navigating a breech baby, considering an ECV, or wanting to understand their options with more clarity and confidence.I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

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 pregnancy while still maintaining strength and fitness. You’ll hear the overarching principles I use when programming for pregnancy and why finding movement you actually enjoy is key to staying active during this transformative season.Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

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 importance of having a truly functional pelvic floor. You’ll hear practical tips for down training and preparing your body for delivery — all with the goal of creating a smoother, more empowered birth experience.Links noted in this episode: Research Article: The impact of physical activity during pregnancy on labor and deliveryFIGR:Pregnancy program details: www.fitisgettingreal.com/pregnancyWhere we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

To celebrate Amelia turning FOUR today, here's my full birth story!!As mentioned in the episode, here is the PDF to my Labor Prep Circuit, which you can also find in my FIGR:Pregnancy program! https://guides.fitisgettingreal.com/laborcircuitWhere we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode, I break down Symphysis Pubis Dysfunction (SPD) — what it is, why it happens, what it feels like, and how to approach it during and after pregnancy. I cover common symptoms, contributing factors, and strategies to manage or reduce discomfort, including movement modifications, strength training, and pelvic stability work. I also share my own experience navigating SPD across two pregnancies — what surprised me, what helped, and how I trained differently the second time around. Whether you’re currently dealing with SPD, supporting someone who is, or just want to understand it better, this episode blends research-backed insight with real-life perspective.Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode, I’m breaking down the most common Q&A themes from my Mother FIGR Coach Certification course at Innerverse Pilates Studio. We dig into four core topics that every coach working with pregnant or postpartum clients should understand: the difference between diastasis and coning (and why they’re not the same thing), how to recognize and interpret real-time symptom expression in class, when to modify versus when to stop a movement, and how to approach programming for pregnant clients based on their fitness history and mindset—not just blanket rules. Whether you're a coach, trainer, or just curious about how to support this population better, this episode is packed with practical, inclusive insights you can apply right away.If you want to hop into a future coaches course so you can gain the confidence coaching this population in real life too, make sure to join the waitlist here1: https://fitisgettingreal.kit.com/course-waitlistWhere we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

The term “safe” gets thrown around a lot on social media—“safe moves for diastasis,” “pregnancy-safe workouts,” and more. But what does unsafe actually mean when it comes to exercise during pregnancy and postpartum?In this episode, I break down:What truly makes an exercise unsafe (hint: it’s not what you see in most gym settings)Why the conversation should shift from safe vs. unsafe to effective vs. ineffectiveThe real risk factors for diastasis—and what’s actually modifiableWhy diastasis isn’t something to fear or “avoid” during pregnancy (and what the research actually says)How breath work, timing, posture, and alignment impact pelvic floor and core recoveryWhat ineffective movement looks like—and how it can slow healing or cause symptoms like incontinence, heaviness, or painThis episode is a deep dive into the how behind movement—because nothing in the gym is inherently unsafe for baby, and what matters most is how we train for strength, coordination, and recovery.If you want to see this in action, check out my Core Lab inside the Mother FIGR monthly subscription—a video module series where I walk you through 8 movement modalities and how to apply them effectively in your workouts.👉 Tune in, rethink what “safe” really means, and take back ownership of your training decisions.Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode, I walk through how I approach workout adaptations during the first and second trimesters—what I modify, why it matters, and how to keep movement effective and accessible. I cover specific patterns that often get adjusted, like sit-ups, planks, and bar hanging movements, and explain the reasoning behind each one. But more importantly, I emphasize that these choices are always up to the individual. There are no blanket rules, no “safe vs unsafe” labels—just informed decisions based on how someone feels, what their goals are, and what’s actually effective for their body in that moment. If you're pregnant, postpartum, coaching, or just curious, this episode gives you practical insight you can actually use.Want more support? Check out my FIGR:Pregnancy workout program—designed to help you train with confidence through every stage: www.fitisgettingreal.com/pregnancyWhere we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode of the Mother FIGRs podcast, I walk through the 2019 Canadian guidelines for physical activity during pregnancy. My focus is on translating research into practical, real-life advice for pregnant and postpartum women. I highlight the benefits of staying active, the importance of individualized plans, and I tackle some of the most common misconceptions around exercise risks. I also break down key recommendations for inactive women, outline contraindications, and emphasize the powerful mental and physical health benefits of maintaining movement throughout pregnancy.Here is the link to the full guidelines: https://bjsm.bmj.com/content/59/8/515Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

This is "part two" of our trying to conceive journey. In the last episode, I shared our personal timeline—what those two years looked like between our first child and this current pregnancy. In this episode, I’m walking through 10 specific things we actually tried that might help you if you're currently TTC, thinking about expanding your family, or just want to understand the different ways to support fertility outside of medical procedures.This episode is all about the things we found helpful—things that could bring more clarity, shorten the timeline, or just make the process feel a little less overwhelming.Whether you're in it now or planning ahead, I hope this gives you a few ideas and a better sense of what’s possible!Also, here's a few products mentioned in the podcast:Function Health - 100 biomarker at-home blood testThorne Fertility Supplements - methylfolate suppmlementsInito Hormone TrackerRoot Cause Fertility Specialist - Ashley Novak, Seeded SageMicrobiome Labs - pH balance / vaginal microbiome Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode of the Mother FIGRs podcast, I share my two year personal journey of trying to conceive between our first child and my current pregnancy. I talk about the challenges, ups and downs, and the different methods I explored—like tracking, fertility specialists, supplements and lifestyle changes. More than anything, I want this episode to offer support and realness for anyone navigating a similar path!Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this Q&A-style episode of the Mother FIGRs podcast, I answer real questions that coaches asked during my Mother FIGRs Coach certification workshop—questions that apply whether you're working with pregnant or postpartum clients, or you're navigating pregnancy and recovery yourself.We cover:Core twisting during pregnancy: when it’s effective, when it’s not, and how to coach it with intentionSqueezing glutes after a lift: looking through this common approach through a pelvic and core lensEffective coaching cues: how to communicate movement adjustments for pregnancy and postpartum in a group settingAnd more!If you're a fitness professional or someone looking to better understand your body during pregnancy or postpartum, this episode is packed with takeaways you can use right away.Want to become a Mother FIGRs Certified Coach? Join the waitlist for the next certification workshop: https://fitisgettingreal.kit.com/course-waitlistWhere we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode of the Mother FIGRs Podcast, I share my personal journey with pelvic floor therapy during pregnancy. I talk about why understanding pelvic floor physical therapy matters, what symptoms I experienced, how the evaluation process worked, and the insights I gained along the way. I emphasize how important it is to manage tension and pressure in the pelvic floor—and how even basic techniques can lead to major improvements in symptoms. I also highlight the need for more awareness and education around pelvic floor health, especially for those who are pregnant or postpartum.For those local to the Brighton, MI area, here is Dr. Liesle's information! https://www.agatecoretherapy.com/https://www.instagram.com/dr.liesle.elsey/Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: fitisgettingreal@gmail.comIf this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn