Advertise on podcast: STRONG MAMA PODCAST - Health and fitness for a stronger pregnancy, birth and postpartum recovery

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 Coaching Say hello over on Instagram! Instagram @strongmamawellness Other 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 Coaching Say hello over on Instagram! Instagram @strongmamawellness Other 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 Coaching Instagram @strongmamawellness Website

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 Program Rebuild After Baby: Postpartum Return-to-Strength Program 1:1 Postpartum Fitness Coaching Let's Connect: Instagram @strongmamawellness Website

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 apply Follow me on Instagram: @strongmamawellness Learn 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 apply Follow me on Instagram: @strongmamawellness Learn 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 HERE Let's Connect! Work with me 1-on-1: Learn more and apply Follow along on Instagram: @strongmamawellness Learn 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 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 Learn 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 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 Website: https://cookathomemom.com/Instagram: https://www.instagram.com/cookathomemomFacebook: https://www.facebook.com/cookathomemomFree Meal Plan! https://cookathomemom.com/show/ Connect with Nicole Work with me 1-on-1: Learn more and applyFollow along on Instagram: @strongmamawellnessLearn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠ MABĒ Baby Carrier link for $10 off (no code needed): Click here