Every Mom Is An Athlete

In today's episode, I'm sharing four things you can do to improve your fitness outcomes as a new mom. You probably feel like you already have enough on your plate, but these are little things that should not add more. They're just small tweaks that can help you protect your body AND speed up your healing. But you don't have to do all of these hacks at once if they're overwhelming; pick one and try it today!All I want for you is decreased pain and for you to feel better, strong, and to get back to feeling more like yourself. And if you do try one of them, I would love it if you tag me on Instagram or DM me @drkarlie. I love seeing when moms try these new things and can incorporate them into their lives.Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:How to use a wrist roller reelC-SECTION edition: Get your body backCheck out all my plans and resources HEREMy most popular plan: Get Your Body Back - Postpartum PlanFREE DOWNLOAD: Fix Your “Mommy Pooch”Mentioned in this episode:After my third baby, at almost 40, I was doing everything “right” but still felt stuck; low energy, slow recovery, and the weight wouldn’t budge. Finding Make Wellness and their natural peptide programs has been a total game-changer for my metabolism, energy, and healing.Make Wellness

In today's episode, I'm breaking down the top three biggest postpartum fitness mistakes that I see all the time as a chiropractor, strength coach, and mom of three. I'm also sharing why I think jumping back in too quickly, training like your pre-baby self, and thinking that walking is enough postpartum are big mistakes, and what you can do instead to avoid them.But I also want to reassure you that if you have done any of these, you are not alone. These are so common, but I'm hoping I can help you avoid some pain, frustration, setbacks, and really just allow you to get back to doing all of the things that you love safely and effectively.Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:C-SECTION edition: Get your body backThe Postpartum Prescription: VIP Reset - join the waitlist now!Check out all my plans and resources HEREMy most popular plan: Get Your Body Back - Postpartum PlanFREE DOWNLOAD: Fix Your “Mommy Pooch”Mentioned in this episode:The Annabella Breast Pump was designed by lactation consultants to actually mimic the way a baby nurses, which means more comfort and better milk output. Use code DRKARLIE10 for a discount and a free pumping bra!Annabella Pump

In today's episode, I'm so excited to introduce you to Dr. Lara Morgan Lee, MD, board-certified sports medicine physician and former professional team doctor. Obviously, as soon as I saw Dr. Morgan's info on social media, I knew I had to talk to this gal, because we both clearly believe that every mom is an athlete, and we are both treating our patients that way and having great results.We had such a great time talking about how moms can be treated like athletes and finding a doc who will treat you that way. We also chat about Dr. Morgan's postpartum rehab approach, some myths she finds herself correcting for moms she works with, what collaborative care looks like for postpartum moms, and her top takeaways for women during pregnancy and postpartum.Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Morgan:Follow on Instagram @sportsdrmorganFollow on TikTok @sportsdrmorganCheck out her websiteSend her an email at sportsdrmorgan@gmail.comConnect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:Check out all my plans and resources HEREMy most popular plan: Get Your Body Back - Postpartum PlanFREE DOWNLOAD: Fix Your “Mommy Pooch”

In today's episode, I’m talking about one of the most common complaints I see in my office: how to fix hip pain postpartum. (And no, it's not only the high-level athletes who have this complaint!) I'm sharing the different ways hip pain can manifest, why it happens, and what you can do to start fixing it.And if you find this episode helpful, please share it with a friend, especially your mom friend who has been complaining about her hip forever, because we all need all the help we can get.Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:Episode 14. Let’s Talk About the Pelvic Floor with Pelvic Floor Physical Therapist Rachel KilgoreFoam rolling for lateral hip pain videoPelvic Pain Fix: For Pregnancy + PostpartumCheck out all my plans and resources HEREMy most popular plan: Get Your Body Back - Postpartum PlanFREE DOWNLOAD: Fix Your “Mommy Pooch”Mentioned in this episode:The Annabella Breast Pump was designed by lactation consultants to actually mimic the way a baby nurses, which means more comfort and better milk output. Use code DRKARLIE10 for a discount and a free pumping bra!Annabella Pump

I am very excited to introduce you to birth doula and educator, HeHe Stewart. I've been following her online for a long time, and we had such a fun conversation about birth prep and pregnancy advice.With over a decade of experience, HeHe shares what a doula is and what they provide, how to make a hospital birth feel more natural, what to know about being induced, and how to advocate for yourself (because you are the boss!). If you're a mom who is about to have a baby, this podcast is for you!Make sure to hit follow/subscribe so you never miss an episode! Connect with HeHe:Follow on Instagram @tranquilitybyhehe and @the.birth.loungeListen to her podcast, The Birth LoungeCheck out her websiteConnect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:Episode 7. How I Had a Gentle C-Section for My Second BirthJoin The Birth LoungeLeapfrog GroupCheck out all my plans and resources HEREMy most popular plan: Get Your Body Back - Postpartum PlanFREE DOWNLOAD: Fix Your “Mommy Pooch”

In today's episode, we're talking all about breech babies. I'm sharing what breech means, the different types, why it happens, and some evidence-based strategies to try and encourage them to turn. I'm also sharing about when I found out my second son was breech and everything I tried to get him to turn, woo woo things included!I really hope that if you've found out that your baby is breech, this episode gives you some clarity, options, and a little more peace of mind. Just remember that it's not your fault! And it doesn't mean that you still can't have an amazing birth or that you can't have a VBAC (Vaginal Birth After Cesarean) in the futureMake sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:Episode 7. How I Had a Gentle C-Section for My Second BirthPostpartum Restoration Plan: C-Section EditionCheck out all my plans and resources HEREMy most popular plan: Get Your Body Back - Postpartum PlanFREE DOWNLOAD: Fix Your “Mommy Pooch”

In today's episode, we're talking about how to find a chiropractor while you're pregnant. I'm sharing reasons that you might want to see a chiropractor during pregnancy, some myths and misconceptions I hear from people, and my recommendations for finding a qualified provider (and red flags to look out for). The right type of chiropractic care is incredibly beneficial and can make a world of difference as far as how much you really enjoy your pregnancy.Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:Episode 15. How to Find a Chiropractor You Can Trust PostpartumPelvic Pain Fix: For Pregnancy + PostpartumICPACheck out all my plans and resources HEREMy most popular plan: Get Your Body Back - Postpartum PlanFREE DOWNLOAD: Fix Your “Mommy Pooch”Mentioned in this episode:After my third baby, at almost 40, I was doing everything “right” but still felt stuck; low energy, slow recovery, and the weight wouldn’t budge. Finding Make Wellness and their natural peptide programs has been a total game-changer for my metabolism, energy, and healing.Make Wellness

In this episode, I’m diving into a topic that’s incredibly close to my heart: finding a trustworthy chiropractor during postpartum rehabilitation. As a chiropractor, an athlete, and a mother of three, I know firsthand how crucial it is to have the right support during this transformative time. I’ll share key considerations when searching for a chiropractor, including the importance of finding someone with the right certifications tailored to your individual goals. We’ll discuss what a typical appointment should look like, from the duration to the structure of your treatment plan. I’ll also touch on the conversations that are vital for moms to have with their chiropractors. Can you bring your kids to appointments? How can your birth experiences influence your treatment? We’ll explore what postpartum rehabilitation truly entails and the current state of your pelvic floor, ensuring you feel empowered and informed every step of the way. Join me for this insightful discussion that aims to help you navigate your postpartum journey with confidence!Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:Check out all my plans and resources HEREMy most popular plan: Get Your Body Back - Postpartum PlanFREE DOWNLOAD: Fix Your “Mommy Pooch”Mentioned in this episode:The Annabella Breast Pump was designed by lactation consultants to actually mimic the way a baby nurses, which means more comfort and better milk output. Use code DRKARLIE10 for a discount and a free pumping bra!Annabella Pump

In today's episode, I have pelvic floor physical therapist Rachel Kilgore on to talk all about the pelvic floor and pelvic floor physical therapy (PT). We're talking about what the pelvic floor is, what to expect from pelvic floor PT, prolapse, and a good time to get a pelvic floor assessment postpartum. Rachel also shares her thoughts on Kegel exercises, the importance of breathing, what pelvic floor rehab looks like after having a C-section, and more.Rachel and I have been friends (and patients of each other's) for a while now, and she is just my go-to pelvic floor PT referral for all my patients. She is such a wealth of information, and I feel like I could pick her brain for hours! If you'd like to see her back on the podcast, let me know what questions you'd like her to answer.Make sure to hit follow/subscribe so you never miss an episode! Connect with Rachel:Check out her websiteConnect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:Check out all my plans and resources HEREMy most popular plan: Get Your Body Back - Postpartum PlanFREE DOWNLOAD: Fix Your “Mommy Pooch”

In today's episode, we're talking about this phenomenon that I lovingly (okay, not so lovingly) call Flat Mom Butt. Before I had kids, I remember hearing moms talk about this and thinking that it was so funny. I've now had three kids and work with a lot of pregnant and postpartum women on strengthening their glutes and have learned a thing or two about this phenomenon.I'm sharing what causes a flat butt during pregnancy and postpartum, why gaining it back is about more than looks, how increasing your glute strength impacts other parts of your body and daily life, and five simple strategies to fix it postpartum.If you're ready for more than just one-off tips and are ready for a full plan to rebuild your body, including your glutes, then I recommend you check out my Postpartum Plan. It's simple, expert-backed (designed by me), and is only 20 minutes a day.Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:Check out all my plans and resources HEREMy most popular plan: Get Your Body Back - Postpartum PlanFREE DOWNLOAD: Fix Your “Mommy Pooch”Mentioned in this episode:The Annabella Breast Pump was designed by lactation consultants to actually mimic the way a baby nurses, which means more comfort and better milk output. Use code DRKARLIE10 for a discount and a free pumping bra!Annabella Pump

In today's episode, I'm so excited to give a 6-month postpartum update after my third kiddo. (I cannot believe it's already been six months!) I'm sharing how my physical recovery is going compared to my first two births, as well as breastfeeding and sleep training. This episode is more than just a personal update, because I want to give you insight, encouragement, and just the permission to not have it all figured out right now (because literally same, and I'm on baby #3).Just know that every baby is different, every pregnancy is different, and every postpartum phase is different. So please, no judging yourself (or anyone else). If you're struggling or have questions, you can always shoot me a message or email, and I'd be happy to point you in the right direction, give you some advice, whatever it is.Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:PreggoCore planHolle - Organic Formula ShopAlex LaChance TrainingCheck out all my plans and resources HEREMy most popular plan: Get Your Body Back - Postpartum PlanFREE DOWNLOAD: Fix Your “Mommy Pooch”Mentioned in this episode:After my third baby, at almost 40, I was doing everything “right” but still felt stuck; low energy, slow recovery, and the weight wouldn’t budge. Finding Make Wellness and their natural peptide programs has been a total game-changer for my metabolism, energy, and healing.Make Wellness

In this episode, I'm excited to have certified perinatal nutritionist Brooke Harmer on to talk all about how to fuel your body for exercise while breastfeeding. We had such a great conversation about the two biggest misconceptions people have around breastfeeding, nutrition, and fitness, changing the narrative about weight retention during breastfeeding, and some signs that a mom might not be eating enough to support both workouts and milk supply.She also has so much good information to share about why protein is more important than you may think, tips for sustainable fat loss while breastfeeding, recommended fruit, vegetable, and water intake, electrolytes, and more! I know this episode will be helpful for so many of you new moms.Make sure to hit follow/subscribe so you never miss an episode! Connect with Brooke:Subscribe to her podcast: The Well Nourished MamaFollow on Instagram @thewellnourishedmama_Get her cookbooksCheck out her websiteConnect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:The Confident Mama Masterclass21 Best and Worst Electrolyte Drinks for PregnancyCheck out all my plans and resources HEREMy most popular plan: Get Your Body Back - Postpartum PlanFREE DOWNLOAD: Fix Your “Mommy Pooch”

In today's episode, we're doing another Q&A! (You can find Part 1 here.) I asked my Instagram community to send in their biggest questions about pregnancy, postpartum recovery, and movement, and, wow, you guys really showed up!I'm answering your questions (from real moms) about working out during pregnancy (and postpartum) if you have back or pelvic pain, why your back hurts more now than when you were pregnant, what to do if you're leaking when you sneeze, cough, jump, etc., my thoughts on kegels, and how to know if you have diastasis recti.Let me know if you find these Q&A episodes helpful! I really enjoy doing them, and have so many more questions to answer. In the future, I'll be asking those on my email newsletter for questions, so if you're not already on it, you can sign up here!Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:Episode 3. Your Postpartum Fitness and Recovery Questions Answered! Part ISign up for my email newsletterFix your hip and pelvic pain during pregnancyCheck out all my plans and resources HEREMy most popular plan: Get Your Body Back - Postpartum PlanFREE DOWNLOAD: Fix Your “Mommy Pooch”Mentioned in this episode:After my third baby, at almost 40, I was doing everything “right” but still felt stuck; low energy, slow recovery, and the weight wouldn’t budge. Finding Make Wellness and their natural peptide programs has been a total game-changer for my metabolism, energy, and healing.Make Wellness

In today's episode, we're talking about something that I hear about a lot in my practice and from you all online: low back pain and sciatica during pregnancy (and also postpartum). I'm sharing some of the physical and hormonal reasons that may lead to these issues, mistakes I see, the number one thing I recommend when people come into my office, and changes you can make outside of the gym.I also stress that just because something is common does not mean it's normal*. There are things that can be done to get you feeling better during pregnancy and postpartum, especially at home. It's the whole reason that I created my "Fix your pelvic pain during pregnancy" plan for pregnancy and postpartum, because there's so much that you can do at home.*If you're experiencing numbness, tingling, or weakness, that is a reason to talk to your provider and get a referral to someone if you need it.Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the websiteResources & Links:Fix your hip and pelvic pain during pregnancyCheck out all my plans and resources HEREMy most popular plan: Get Your Body Back - Postpartum PlanFREE DOWNLOAD: Fix Your “Mommy Pooch”

In today's episode, I'm sitting down with seven-time AVP champion Betsi Flint to talk all about balancing motherhood and a career as a professional athlete. As a mom to a four-year-old daughter and a second baby on the way, Betsi shares how she manages it all, what it was like returning to volleyball after having her daughter, and even some insecurities around getting back to fitness (because none of us are 100% confident all the time, including pro athletes!).We also talk about the support she's had from her husband, how her daughter has changed her perspective on being a competitive athlete, and misconceptions about moms in professional sports. Betsi is just such an inspiration as an athlete and a mom, and I know you'll enjoy this honest, down-to-earth conversation.Make sure to hit follow/subscribe so you never miss an episode! Connect with Betsi:Follow on Instagram @betsiflintCheck out her websiteConnect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:Solly Baby WrapCheck out all my plans and resources HEREMy most popular plan: Get Your Body Back - Postpartum PlanFREE DOWNLOAD: Fix Your “Mommy Pooch”

In today's episode, I'm so excited to chat with you about my gentle c-section for my second birth and how you can plan for one, too. About one in three births in the US is a c-section. That's a pretty high statistic, so I want to talk about it so you can be as prepared as possible. I'm sharing how I went in knowing I'd have a c-section (and everything I tried to avoid it), what a gentle c-section is, things to consider adding to your birthing plan, and tips for making the recovery process easier.If you have any other questions about having a c-section, drop those to me on Instagram @drkarlie! And don't forget to check out my C-Section Postpartum Plan to help you regain a strong core after major abdominal surgery.Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:Gentle C-Section ChecklistPostpartum Plan C-SECTION edition: Get your body backLearn more about healing your core, pelvic floor, and more postpartum HERE Check out all my plans and resources HEREMy most popular plan: Get Your Body Back Stronger Than EverMentioned in this episode:The Annabella Breast Pump was designed by lactation consultants to actually mimic the way a baby nurses, which means more comfort and better milk output. Use code DRKARLIE10 for a discount and a free pumping bra!Annabella Pump

Today, we're talking all about diastasis recti–what it is, what's normal, and how to fix it. Because I have people come into my office and reach out online every single day about this. So, in this episode, I'm here to tell you that diastasis recti, or ab separation, is totally normal in pregnancy and postpartum. I'm also sharing what you can do during pregnancy so it doesn't get worse, how to start functionally healing it back up postpartum (and when to pursue more advanced treatment), and debunking some of the biggest myths around diastasis recti.I know the emotional toll this can have on moms, especially when we're trying to find who we are again, so I hope this episode helps ease some of those nerves you may have. And don't forget to grab my free download to help heal your diastasis recti and feel stronger than ever! Make sure to hit follow/subscribe so you never miss an episode!Connect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:FREE DOWNLOAD: Fix Your “Mommy Pooch”Episode 1. How to Start Postpartum Rehab for Moms at Any Stage of MotherhoodFix your AbsLearn more about healing your core, pelvic floor, and more postpartum HERE Check out all my plans and resources HEREMy most popular plan: Get Your Body Back Stronger Than EverMentioned in this episode:After my third baby, at almost 40, I was doing everything “right” but still felt stuck; low energy, slow recovery, and the weight wouldn’t budge. Finding Make Wellness and their natural peptide programs has been a total game-changer for my metabolism, energy, and healing.Make Wellness

In today's episode, I'm chatting with former CrossFit competitor and mom of three kids under five, Nicole Roggow, all about returning to fitness postpartum (and more!). She is just a wealth of knowledge on social media; she tells it like it is, and I had so much fun interviewing her.Nicole shares her athletic journey and transition into motherhood, what her fitness looks like now as a mom, working out with your kids, and tips for women non-athletes getting into fitness.She's also a nutrition coach specializing in training and coaching pregnant and postpartum women, so we also dove into her experience with and tips for breastfeeding, postpartum nutrition, and how she changed her postpartum fitness after having her first child.Make sure to hit follow/subscribe so you never miss an episode!Connect with Nicole:Follow on Instagram @nicole.roggow and @honoryournutritionCheck out her websiteConnect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:Learn more about healing your core, pelvic floor, and more postpartum HERE Check out all my plans and resources HERE.My most popular plan: Get Your Body Back Stronger Than EverFREE DOWNLOAD: Fix Your “Mommy Pooch”Mentioned in this episode:The Annabella Breast Pump was designed by lactation consultants to actually mimic the way a baby nurses, which means more comfort and better milk output. Use code DRKARLIE10 for a discount and a free pumping bra!Annabella Pump

In today's episode, I have dietician extraordinaire Liz Wyosnick. Liz is a great friend of mine and has been such a great resource for me and my patients. She's breaking down a lot of myths today and giving so much great information, advice, and tips about nutrition during pregnancy, early postpartum, and beyond.We're diving into everything from freezer meals and protein intake to, and we cannot stress enough, the importance of hydration! Liz is also sharing her thoughts on electrolyte supplements, meal kits, sugar cravings, and why you don't need to be afraid of fats (especially if they're plant-based).I might be biased, but I just adore Liz, and I know this episode will be so helpful to so many women out there. And if you're in Washington state, check out your insurance plan! Liz is in network with many major insurance companies and would love to meet you for one-on-one nutrition counseling.Make sure to hit follow/subscribe so you never miss an episode! Connect with Liz:Check out her meal plans featuring whole-foods and flexitarian meal ideasCheck out her websiteFollow on Instagram @equilibriyum_lizConnect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:Learn more about healing your core, pelvic floor, and more postpartum HEREMaven Meals (Use Discount Code EVERYMOM25 for $25 OFF an order of $50 or more)CookUnityThistleCheck out all my plans and resources HEREMy most popular plan: Get Your Body Back Stronger Than EverFREE DOWNLOAD: Fix Your “Mommy Pooch”

When can you go running postpartum? When can you start wearing a postpartum belly band or working on your core and pelvic floor? Is pain during sex a pelvic floor issue?In today's episode, I'm really excited to answer your questions above (and more) about postpartum fitness and recovery. There's just not a lot of education around early postpartum recovery and rehab out there, and I get so many DMs every week from people asking very similar questions.No matter where you are in your journey, whether you're pregnant, newly postpartum, or you've been postpartum for a while, there's a little bit for everyone in this episode.And if you would like your question answered, just drop it in my DMs @drkarlie. You can also shoot me an email at drkarlie@karliecausey.com.Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie:Follow on Instagram @drkarlieCheck out the website   Resources & Links:PreggoCore + Postpartum PlanCheck out all my plans and resources HERE.My most popular plan: Get Your Body Back Stronger Than EverFREE DOWNLOAD: Fix Your “Mommy Pooch”Mentioned in this episode:The Annabella Breast Pump was designed by lactation consultants to actually mimic the way a baby nurses, which means more comfort and better milk output. Use code DRKARLIE10 for a discount and a free pumping bra!Annabella Pump