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

Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

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

• Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

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  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:

• [PROGRAM] Empowered Pregnancy Fitness Program
• [COACHING] Work with me 1-on-1: Learn more and apply
• [FREE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠
• Connect with me on Instagram ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠
• Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

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:

• Get 2 Weeks of Meal Plans FREE! prepdish.com/strongmama
• PrepDish on Instagram: https://www.instagram.com/prepdish/
• Meal Prep Monday Podcast: https://prepdish.com/mealprepmonday/

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
• Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

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!

• Work with me 1-on-1: Learn more and apply
• Connect with me on Instagram ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠
• Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

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!

• Empowered Pregnancy Fitness Program
• ⁠Core Revival: Postpartum Recovery Program⁠
• Learn more about 1:1 pre/postnatal fitness coaching!⁠ ⁠⁠Book a free discovery call with me⁠⁠⁠
• [FREE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠
• Connect with me on Instagram ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠
• Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

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!

• Empowered Pregnancy Fitness Program
• [FREE] ⁠⁠⁠Pregnancy Exercise Modifications by Trimester⁠⁠⁠
• Connect with me on Instagram ⁠⁠⁠⁠⁠@strongmamawellness⁠⁠⁠⁠⁠
• Learn more about my work on the ⁠⁠⁠⁠⁠website⁠⁠⁠⁠

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

• Website: the-mighty-moms.mn.co/
• Instagram: www.instagram.com/mightymomscommunity/
• Facebook: www.facebook.com/marlene.c.andersson

Connect with Nicole

• ⁠Core Revival: Postpartum Recovery Program⁠
• Empowered Pregnancy Fitness Program
• Learn more about 1:1 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