STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery

What I pack in my hospital bag has changed a bit from baby #1 to baby #3. Listen in to learn what I'm taking to the hospital for myself and baby, things I don't think are essential, and must-haves from my instagram community! Links! FREE! ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠ Empowered Pregnancy Fitness Program Connect with me on Instagram ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠ Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠ Discount Codes: Kindred Bravely 15% off (*affiliate): ⁠Click Here⁠ and use code STRONGMAMA15

Feeling defeated with your pregnancy symptoms, changing body, and exercise routine? Perhaps you wish you could feel more in control, have more energy, and actually feel strong and prepared in your changing body. Been there, mama! In fact, ALL women I coach also have. In this episode, I share my story of going from feeling defeated to feeling empowered and all the shifts it took to get there. I know many of you will relate to my experience and find some good takeaways to support yourself and body. EMPOWERED PREGNANCY [NOW OPEN and ON SALE] My signature pregnancy fitness program for women who want a strong, active pregnancy while preparing confidently for birth and postpartum… without all the guesswork.  Learn More Here and save up to $75 until 11/11! Other Links! FREE! ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠ Connect with me on Instagram ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠ Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

Is pain in pregnancy "normal?" As your body rapidly grows and changes in pregnancy, pressure is put on different areas of the body and new hormones cause instability. This is a cocktail for back pain, pelvic pain, and injuries if we're not being proactive. The good news? Exercise can help manage and even prevent some of them from happening. If you want to have a comfortable, active pregnancy, I'm going to share with you exactly how to do that so you don't wind up with debilitating back or pelvic pain later in pregnancy. Join the Empowered Pregnancy Interest list Other Links! FREE! ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠ Connect with me on Instagram ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠ Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

Are the workouts you’re doing in pregnancy “right” for YOU? If you’re already asking yourself this question, we’re breaking down 6 not-so-obvious red flags in this episode. My intention is not to call you out (though I do call myself out, alot!) but to bring you clarity around what might be helping you vs. hurting you when it comes to supporting your body with movement in pregnancy. Listen in so you can easily make some tweaks! Join the FREE Prenatal Power 5-Day Pregnancy Fitness Challenge (Starts Oct. 28!) Inside you'll get prenatal workouts with me, learn best practices for exercising safely and confidently in pregnancy, join other mamas in a private community and have access to me for questions along the way! Sign up here Links! FREE! ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠ Connect with me on Instagram ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠ Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

It's super common to search online for workouts in pregnancy... it's SO nice to be told what to do and not think about it. I myself am guilty of doing this in my first pregnancy! But, there are some downfalls we need to talk about when it comes to approaching prenatal exercise with random workouts from YouTube, social media, and even some on-demand platforms. I'll also share with you what to do INSTEAD. FREE PREGNANCY CHALLENGE! Join me for Prenatal Power, a FREE 5-day pregnancy fitness challenge I'm hosting from 10/28-11/1. Inside you'll get prenatal workouts with me, learn best practices for exercising safely and confidently in pregnancy, join other mamas in a private community and have access to me for questions along the way! Sign up here Links! FREE! ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠ Connect with me on Instagram ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠ Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

Does pregnancy exercise feel overwhelming to you? Are you unsure what TO DO, and therefore you’re not doing anything? Or maybe you’re just winging it but know you could be more intentional. Whatever the case, I’m here to give you some clarity! In this episode, I outline the 4 pillars of exercise I recommend including in your routine if you want to prepare your body for a more comfortable, strong, feel-good pregnancy and birth! Links! Join the Empowered Pregnancy Interest List FREE! ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠ Connect with me on Instagram ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠ Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

Time for some myth busting! I have been in the prenatal fitness space for over 5 years now and, just when I think these myths are on their way out, I find out they still exist. Providers and people in general are still sharing poor, outdated advice and many people just trust it… but it’s not evidence-based. As a result this causes fear that can hold many women back from truly serving and supporting their body with movement. Let’s be honest, there’s enough misleading information in the online space. So let’s get to the bottom of some top prenatal fitness myths you’ve definitely heard before! Links! Join the Empowered Pregnancy Interest List FREE! ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠ Connect with me on Instagram ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠ Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

A common instinct in pregnancy and birth is to trust anything our provider says we should do, with little extra thought. However, while there are MANY trustworthy providers, not all advice or practice is evidence-based — which is why it’s important to be educated and comfortable advocating for yourself in order to have the pregnancy and birth experience you desire (and deserve!). Our guest today, Dr. Rebecca Dekker — PhD Nurse, Founder/CEO of Evidence Based Birth®, and author — shares red flags to look for in your provider as well as common scenarios in which you may need to advocate for your care. Some of these scenarios include cervical checks, membrane sweeps, eating during labor, and elective inductions. Dr. Dekker also provides a helpful “script” you can use to ensure the advice you receive is evidence-based. I can’t wait for you to listen! Connect with Dr. Dekker and Evidence Based Birth® Website: https://evidencebasedbirth.com/  Book: https://evidencebasedbirth.com/book/  Instagram: https://www.instagram.com/ebbirth  Connect with Nicole  [FREE GUIDE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠ Learn more about pre/postnatal fitness coaching! ⁠⁠Book a free discovery call with me⁠⁠ Connect with me on Instagram! ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠ Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

It’s inevitable that you’ll have some guilt about your choices as a mom whether it’s about the choice to work vs homeschool, the feeding method you choose for your child, or taking time for your own self care. In this day and age of being bombarded with media and information, guilt can be a common underlying feeling. And guilt often informs our thoughts and behavior patterns. In this episode Alexis Adams, a therapist and coach for moms, walks us through helpful strategies to identify, reframe, and use guilt in a positive way. If guilt is getting in the way of you showing up as the mother you want to be, this episode is for you. Connect with Alexis Website: http://confidentlytherapy.org/  Instagram: https://www.instagram.com/confidently.therapy  Free Resources: https://www.confidentlytherapy.org/freebies Connect with Nicole [FREE GUIDE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠ Learn more about pre/postnatal fitness coaching! ⁠⁠Book a free discovery call with me⁠⁠ Connect with me on Instagram! ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠ Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠ Discount Codes: Kindred Bravely 15% off (*affiliate): Click Here and use code STRONGMAMA15

If you had a cesarean delivery with a previous birth, you will be faced with the decision to schedule a repeat c-section or try for a VBAC (vaginal birth after cesarean) in a subsequent birth. This can be a tough decision for many moms, and one I've been faced with as well. Enter, this episode! Today, I welcome on a guest, and fellow pre/postnatal fitness specialist, who has had a successful VBAC. Meg of Vibrant Mama Wellness shares all about her first c-section experience, what led her to choose a VBAC, how she worked through fear, and preparation tips! Join us. Connect with Meg Website: https://vibrantmamawellness.com/ Instagram: https://www.instagram.com/vibrantmamawellness/ TikTok: https://www.tiktok.com/@vibrantmamawellness Connect with Nicole [FREE GUIDE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠ Learn more about pre/postnatal fitness coaching! ⁠⁠Book a free discovery call with me⁠⁠ Connect with me on Instagram! ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠ Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠ NEEDED Code Get 20% off NEEDED pre/postnatal nutrition: Click here and use code STRONGMAMA [affiliate]

A lot goes into preparing for a new baby in your life! And often, some of the most important things get overlooked… like preparing your mind and relationship for the transition. Today we get a chance to dive into this topic with Jess Hull, founder of The Mother Me Method — a support framework for successful women who want to do more than just survive their postpartum. We’ll talk about the unspoken changes you may experience, the timeline of evolving as a mom, how you can navigate relationship changes in postpartum and (of course) how to prepare for it all. I hope this episode can arm you with tangible strategies to have a smoother transition into motherhood. Connect with Jess Website: https://www.motherme.io/  Instagram: https://www.instagram.com/motherme.io/ Connect with Nicole [FREE GUIDE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠ Learn more about pre/postnatal fitness coaching! ⁠⁠Book a free discovery call with me⁠⁠ Connect with me on Instagram! ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠ Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠ Discount Codes: Milkology Breastfeeding/Pumping Courses 10% off (*affiliate): Click here and use code SMW10

Dealing with pregnancy nausea? Want actionable ways to manage it and feel better? This is THE episode for you. Kaslyn Rezac, a prenatal Registered Dietitian, joins me to fully dive into this topic. Kaslyn shares why nausea happens and for how long, things that don't work to manage nausea, and realistic strategies that DO work. This episode is super actionable and I know that even applying some of them right away will bring you relief so you can actually start to enjoy your pregnancy more. Connect with Kaslyn http://nutritionwithkaslyn.com/ Instagram: https://www.instagram.com/nutritionwithkaslyn/ Connect with Nicole [FREE GUIDE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠ Learn more about pre/postnatal fitness coaching! ⁠⁠Book a free discovery call with me⁠⁠ Connect with me on Instagram! ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠ Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

If you feel like your motivation to exercise is low in this season of life, you are not alone, my friend. Reality is, many variables are at play demanding us in different directions, that can really make it hard to get (and stay) motivated. We are diving into all things motivation in this episode including what to strive for if motivation is not there, common causes of low motivation, and actionable solutions for each. I know you'll find something in this episode you can go out and take action on right away. Links and Resources: [INTEREST LIST] Upcoming Empowered Pregnancy program [FREE GUIDE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠ Curious about fitness coaching? ⁠⁠Book a free discovery call with me⁠⁠ Connect with me on Instagram! ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠ Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

So you want to return to exercise postpartum, but you also want to keep your milk supply strong for your baby? We got you! In this episode I dispel a common myth about how exercise affects milk supply while giving you plenty of tangible tips on how to ensure your milk supply doesn’t change, along with the logistics of feeding around your workouts and staying comfortable during them. I also share some truths and tips around weight loss while breastfeeding for those interested in that. You can have a wonderful lactation journey AND fitness journey at the same time. Consider this your go-to episode for that! Links and Resources: [FREE GUIDE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠ Core Revival: Postpartum Recovery Program: Learn more here Curious about fitness coaching? ⁠⁠Book a free discovery call with me⁠⁠ Connect with me on Instagram! ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠ Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠ Discount Codes: Milkology Breastfeeding/Pumping Courses 10% off (*affiliate): Click here and use code SMW10 Kindred Bravely 15% off (*affiliate): Click Here and use code STRONGMAMA15

Thinking about having a natural, unmedicated delivery? Perhaps you're nervous about it and knowing more would help you make the best decision for you? Either way, this episode is for you. I'm speaking with Hilary Valentine, a holistic perinatal women's health coach, pelvic floor therapist, and doula. We talk about everything from the risks and benefits of natural birth all the way to tactical preparation strategies and pain management tools. This episode is chock-full of helpful information to help you decide if natural birth is for you (it's okay if it's not!) while empowering you with birthing confidence. Connect with Hilary: Instagram: https://www.instagram.com/hv_holistichealth/ Website: www.hv-holistichealth.com Connect with Nicole: [FREE GUIDE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠ Curious about fitness coaching? ⁠⁠Book a free discovery call with me⁠⁠ Connect with me on Instagram! ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠ Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

Help me celebrate 100 episodes with a $100 GIVEAWAY and a Q&A episode loaded with hot topics and questions directly from you! Giveaway details can be found below. Join me as I answer the following: Are there any preconception recommended exercises? How can working out in pregnancy help first time moms? What should be my focus for building strength in pregnancy? Can I start strength training even if I hadn’t done so before pregnancy? How to find motivation working out with littles around? How to balance getting back in shape and not affecting your milk supply? [100th Episode Giveaway Details!] Review the podcast for a chance to win a $100 gift card or coaching/program credit! How: Go to main Podcast page Scroll down to the review section Type your review and SCREENSHOT  THEN press submit  DM the screenshot to me on IG @strongmamawellness or email to me nicole@strongmamawellnessco.com *Submit by end of day Friday 7/19/24 to be entered! I’ll announce and contact the winner on Monday 7/22/24. Links and Resources: [FREE GUIDE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠ Curious about fitness coaching? ⁠⁠Book a free discovery call with me⁠⁠ Connect with me on Instagram! ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠ Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

People LOVE to comment on pregnant and postpartum people's bodies for some reason. And these (often well-meaning) comments can sometimes rub you the wrong way or make you self-conscious. In this episode, I'll walk you through how I personally separate from these comments so they don't sink too deep. I encourage you to do this mindset exercise as well! Links and Resources: [FREE GUIDE] ⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠ Curious about fitness coaching? ⁠Book a free discovery call with me⁠ Connect with me on Instagram! ⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠ Learn more about my work on the ⁠⁠⁠⁠website⁠⁠⁠

If you’re a mom and you’re on social media, chances are that you’ve seen a celebrity post “perfect-looking” pictures of themselves 1 month after having a baby. Meanwhile, you have dirty hair and spit-up on the shirt you’ve been wearing for 2 days and still wearing maternity sweats. The idea that we need to bounce back after baby is known as ‘bounce back culture.' It's everywhere, and it can be harmful on both the physical and mental health of moms. In this episode of the Strong Mama Podcast, I chat with Natalie Welch, RD of Natalie Welch Nutrition. In our conversation we talk about the societal pressures to bounce back after having a baby, and the harmful mental and physical effects of doing so. She also shares valuable insights to help stop comparing your journey to others and tips to support your postpartum healing and goals from a healthy place. Connect with Natalie! Website: www.nataliewelchrd.com Follow Natalie on Instagram Listen to Birth of a Mama Podcast: Listen on Apple | Listen on Spotify | Watch on YouTube Connect with Nicole! [FREE GUIDE] ⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠ Curious about fitness coaching? ⁠Book a free discovery call with me⁠ Connect with me on Instagram! ⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠ Learn more about my work on the ⁠⁠⁠⁠website⁠⁠⁠

Disclaimer: this is not a "lose the pooch" episode. But, having seen questions about it come up in my community more lately, I wanted to shed some light on this topic from a functional perspective to unveil what could truly be going on with your postpartum core. At the end of the day, you do not need "fixing" and whether or not you have this appearance has no impact on your worth as a human being. Join me to chat about what is exactly the so-called "mom pooch" is, what are some underlying causes, and action steps for TRUE healing. Links and Resources: [FREE GUIDE] ⁠Pregnancy Exercise Modifications by Trimester⁠ Curious about fitness coaching? Book a free discovery call with me Connect with me on Instagram! ⁠⁠⁠@strongmamawellness⁠⁠⁠ Learn more about my work on the ⁠⁠⁠website⁠⁠

Fun times ahead as we prepare to add a third baby to our crew later this year! I share how things are going in the pregnancy, baby's gender, my thoughts on transitioning from 2-3 kids, and 3 things I'm prioritizing in my health and fitness this time around. Thanks for sharing in our excitement and listening to my story :) Links and Resources: [FREE GUIDE] ⁠Pregnancy Exercise Modifications by Trimester⁠ Curious about working with me? Book a free discovery call with me Connect with me on Instagram! ⁠⁠⁠@strongmamawellness⁠⁠⁠ Learn more about my work on the ⁠⁠⁠website⁠⁠