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.
Let's Connect!
Work with me 1-on-1: Learn more and apply
Follow along on Instagram: @strongmamawellness
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 Website
Instagram @expectingandempowered
Connect with Nicole:
Follow on Instagram: @strongmamawellness
Explore 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 ET
Other Links:
Work with me 1-on-1: Learn more and apply
Follow along on Instagram: @strongmamawellness
Learn 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 ET
Other Links:
Work with me 1-on-1: Learn more and apply
Follow along on Instagram: @strongmamawellness
Learn 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 Signup
Other Links:
Work with me 1-on-1: Learn more and apply
Follow along on Instagram: @strongmamawellness
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 Jaimie
Breastfeeding with Confidence Podcast: http://www.littlebearlactation.com/breastfeeding-podcast
Connect with Nicole
Pregnancy Fitness Program: Empowered Pregnancy
Work with me 1-on-1: Learn more and apply
FREE Guide: Pregnancy Exercise Modifications by Trimester
Follow along on Instagram: @strongmamawellness
Learn more about my work on the website
Discount 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!
CONNECT
FREE Guide: Pregnancy Exercise Modifications by Trimester
Follow along on Instagram: @strongmamawellness
Learn more about my work on the website
PROGRAMS/COACHING (POD10 for 10% off)
Pregnancy Fitness Program: Empowered Pregnancy
Postpartum Recovery Program: Core Revival
COACHING
Work with me 1-on-1: Learn more and apply
Do you have a picky eater? Or want to get ahead of picky eating with your baby? Planning meals that will appease everyone in the family can be incredibly overwhelming, especially if you have a picky eater. In this episode I chat with Madison Wetherill, mom and blogger behind Cook at Home Mom. She shares tips and tricks to start with your baby when they're first starting solids, all the way up through navigating picky eating habits in toddlerhood.
Connect with Madison
Connect with Nicole
MABĒ Baby Carrier link for $10 off (no code needed): Click here
Have you ever wondered — "Is this NORMAL?!" when it comes to your postpartum body? Same. There is unfortunately SO much we aren't told about postpartum physical recovery which can make us feel really alone or isolated in our experience. It can feel taboo to talk about some of these things like pain with sex, leaking, scar numbness, etc. because we feel like we might be the only one experiencing it. Spoiler: you're not alone! This episode will highlight some common postpartum body struggles and how to heal them.
Links!
[INTEREST LIST] Rebuild After Baby Postpartum Strength Program
Postpartum Recovery Program: Core Revival (code POD10 saves 10%)
Work with me 1-on-1: Learn more and apply
Pelvic pain can be a common pregnancy symptom and... it hurts! I see this type of pain cause a lot of pregnant mamas to slow down and stop exercising, which is actually the opposite of what will help. In this episode I share what types of pelvic pain you might experience, why it happens, and some simple steps you can take right away to prevent or manage the pain so you can stay active and comfortable!
Links
Pregnancy Fitness Program: Empowered Pregnancy
Work with me 1-on-1: Learn more and apply
FREE Guide: Pregnancy Exercise Modifications by Trimester
Follow along on Instagram: @strongmamawellness
Learn more about my work on the website
Just Ingredients 10% off: Click Here and use code STRONGMAMA
You were sent home from the hospital, told not to lift anything more than your baby for 6 weeks, and then told "all clear" for exercise 6 weeks later. WHAT?! Meanwhile you're still feeling foreign in your body and your abs feel nonexistent. If you're feeling lost with how to support your postpartum core healing while regaining strength postpartum, I want to validate that you're not alone — there are some MAJOR gaps in postpartum care for women. In this episode, I'll highlight these gaps and also lay out exactly what I have my postpartum clients focus on when it comes to exercising in the early months.
Links!
[INTEREST LIST] Rebuild After Baby Postpartum Strength Program
Postpartum Recovery Program: Core Revival
Work with me 1-on-1: Learn more and apply
Learn more about my work on the website
Discount Codes:
Milkology Breastfeeding/Pumping Courses 10% off (*affiliate): Click here and use code SMW10
Do you feel nervous about your upcoming birth? Today we're focusing on what you CAN do in pregnancy to prepare mentally for your ideal birth. I'm joined by Trish Ware of Labor Nurse Mama in today's episode as we dive into her top strategies to help you prepare for a birth you love through mindset strategies. Her positive energy and passion for birth are inspiring and I know it will help you actually look forward to your birth, instead of fear it.
Connect with Trish/Labor Nurse Mama
Instagram: @labor.nurse.mama
Website: https://labornursemama.com/
Connect with Nicole
Pregnancy Fitness Program: Empowered Pregnancy
Work with me 1-on-1: Learn more and apply
FREE Guide: Pregnancy Exercise Modifications by Trimester
Follow along on Instagram: @strongmamawellness
Learn more about my work on the website
Discount Codes:
Kindred Bravely 15% off (*affiliate): Click Here and use code STRONGMAMAWELLNESS15
Is this popular pelvic floor exercise helpful, or not so much? You may have heard you should be doing 100 kegels a day to help prepare for birth, or do your kegels so you stop leaking pee. Well, this may actually be hurting you. Today we’re talking about the flaws of kegels and what to do instead to support a healthy, functional pelvic floor that allows you to stay active and strong without leaking or pain.
FREE:
FREE Guide: Pregnancy Exercise Modifications by Trimester
Follow along on Instagram: @strongmamawellness
PROGRAMS & COACHING:
Pregnancy Program: Empowered Pregnancy
Postpartum Recovery Program: Core Revival
Work with me 1-on-1: Learn more and apply
Feeling guilty for not working out or eating “perfectly” during pregnancy or postpartum? You’re not alone. In this episode, I unpack the heavy feeling of “I’m not doing enough” and offer practical, grace-filled mindset shifts that will help you to release that guilt, quiet the all-or-nothing mindset, and focus on what you can do—even in a tough season. This might just be the pep talk you needed today.
Strong Mama Wellness Links:
Work with me 1-on-1: Learn more and apply
[FREE] Pregnancy Exercise Modifications by Trimester
Connect with me on Instagram @strongmamawellness
Get 15% off Lavender Meadows Co (pregnancy/postpartum skincare): Use code STRONGMAMA at checkout
To lift or not to lift weights in pregnancy? My answer might surprise you. I will also cover other common questions I get regarding strength training in pregnancy including! If you've been considering strength training or simply want to continue strength training safely in pregnancy, this one's for YOU mama.
Strong Mama Wellness Links:
Codes
Get 20% off NEEDED pre/postnatal nutrition: Click here and use code STRONGMAMA [affiliate]
Let's be honest, putting quality meals on the table for your family is TIME CONSUMING. Between the planning, the shopping, the prep (not to mention, accounting for your picky eater) it's enough to have you calling take-out for the 3rd night this week. Registered Dietitian and Founder of PrepDish, Allison Schaaf, gives us tips to streamline this entire process so we can save time, reduce food waste, and decrease our mental load. If you (like me) find yourself in a constant cycle of waiting until 5pm to decide what's for dinner and scrambling to throw something together, you'll learn a lot from this episode!
PrepDish Links:
Strong Mama Wellness Links:
We're tackling the topic of postpartum weight loss today but, in true Strong Mama Wellness fashion, in a non-diet-culture way. Truth is, weight loss is a valid goal postpartum, just not at the expense of your recovery. Today I'm sharing 3 very common mistakes I see when moms try to lose the baby weight. You'll not only learn what to avoid, but also the tried and true strategies for sustainable weight loss that feels good and supports your body's healing journey after birth! Join me.
Request a Topic/Ask a Question!
This episode was requested by a listener and I'd love to be able to do this more! Make a topic request or ask a specific question for me to answer on the podcast here.
Links!
What a ride motherhood is! This is more of a personal episode of me reflecting on 5 years as a mom (and business owner!). Buckle up for a candid conversation where I share the evolution of myself as a mom and business owner, including some things I wish I'd known in the beginning, other things that have taken some time to learn, and just some of my honest, messy thoughts in a nutshell! Thanks for joining me.
Links!
Ah! Pesky leg cramps (or charlie horse's) waking you up in the night? This frustrating pregnancy symptom tends to start in the late second or early third trimester of pregnancy and lasts for a few weeks. In this episode we'll talk about some reasons why you might be getting leg cramps, along with solutions to minimize them so you aren't waking up to a knot in your calf!
Links!
Discount Code
Get 20% off NEEDED electrolyte packets: Click here and use code STRONGMAMA [affiliate link]
Staying consistent with fitness in motherhood can often feel like an uphill battle between the irregular schedule and something always needing our attention. Today I'm chatting with former elite athlete, Marlene Andersson, about how the mindset skills she built as an athlete helped her with her transition to motherhood, especially when things feel chaotic or out of control. We share how to overcome common obstacles to staying consistent, build self-trust, and step into the healthier, happier mom we truly desire to be. I know you’ll have some good takeaways from this Join us in this conversation!
Connect with Marlene
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