Exercise during pregnancy has long been shrouded in caution and confusion. What if many of the modifications we've been taught are unnecessary? Drawing from both cutting-edge research and personal experience through multiple pregnancies, this episode challenges conventional wisdom about prenatal exercise.

The fitness landscape for pregnant women has dramatically evolved over the past decade. Where once pregnant women received advice limited to walking or gentle yoga, we now recognize the benefits of maintaining strength and conditioning throughout pregnancy. But questions remain: should every pregnant woman modify exercises in the same way? Does holding your breath while lifting actually increase your risk of pelvic floor issues? What's the difference between physiologically-based recommendations versus outcome-based evidence?

Two distinct approaches have emerged in pregnancy fitness guidance. One camp bases recommendations on physiological changes happening during pregnancy, suggesting universal modifications regardless of individual fitness levels. The other acknowledges the body's remarkable adaptability, suggesting women continue their pre-pregnancy routines until symptoms indicate a need for change. My journey as both a clinician and researcher has led me from firmly believing in the first approach to increasingly embracing the second.

Most compelling is emerging evidence showing that fitness level entering pregnancy serves as a protective factor against pain and dysfunction. Rather than focusing exclusively on which movements to avoid, we might better serve pregnant women by emphasizing the importance of strengthening their bodies before and during pregnancy. This represents a profound shift away from fear-based messaging that can unnecessarily limit movement during a critical life stage.

Ready to explore how your body's signals might guide your pregnancy fitness journey better than universal modifications? Listen now to discover why the most beneficial approach might be less restrictive than you've been led to believe.

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Pregnancy fitness has undergone a revolution. What was once a landscape of caution and restriction has transformed into one of empowerment and evidence-based freedom. In this candid exploration, pelvic floor physical therapist Christina Previtt shares both personal experience and cutting-edge research showing just how dramatically prenatal exercise recommendations have evolved.

Remember when lifting anything over 20 pounds during pregnancy was considered dangerous? When heart rate limits were gospel? When certain sports were absolutely off-limits? Those days are rapidly disappearing as research consistently demonstrates that pregnant bodies are far more capable than previously believed. Christina walks us through the mountain of evidence now supporting strength training during pregnancy, including studies showing that previously feared practices like lifting heavy weights, exercising on your back, and holding your breath during lifts pose no threat to mother or baby. Similarly, intensity restrictions for cardio have been largely debunked, with studies of ultramarathoners and other endurance athletes challenging our assumptions about exercise limits.

Perhaps most fascinating is the shift in how we approach sports participation during pregnancy. From soccer players to equestrians to even bull riders, athletes are pushing back against blanket restrictions in favor of individualized risk assessment based on their intimate knowledge of their sports and bodies. The trend is clear: pregnancy exercise is moving away from one-size-fits-all prescriptions toward personalized approaches that respect each individual's unique pregnancy journey.

Christina also candidly addresses where research gaps remain, particularly around the pelvic floor, and shares exciting developments from her current research that may soon provide answers to these lingering questions. Whether you're an athlete, fitness enthusiast, or health professional, this episode offers valuable perspective on how far we've come and where we're headed in the world of pregnancy fitness.

Have questions about exercise during pregnancy or postpartum that you'd like to see addressed by future research? Christina would love to hear from you as she continues her work in this rapidly evolving field.

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That positive pregnancy test changes everything—suddenly you're questioning your exercise routine, wondering if you need to modify, and trying to navigate the world of first trimester symptoms while maintaining your identity as an active person. For athletic women, this period can be especially challenging as you balance your love for movement with new physical limitations.

The nausea, fatigue, and sometimes vomiting that often peak around six weeks can derail even the most dedicated fitness enthusiasts. But here's the mindset shift that changed everything for me: when you're operating at 40% of your normal capacity and give 40% effort in your workout, you're actually working at 100% of what your body has available that day. This auto-regulation approach—adjusting based on how you feel each day—allows you to honor both your pregnancy and your athletic identity.

Many women fear they'll need to abandon competitions or significantly scale back immediately upon becoming pregnant. However, research doesn't support this concern. In uncomplicated pregnancies, there's nothing about first trimester physiology that requires stepping away from races or meets. I personally PR'd at a weightlifting competition at 10 weeks pregnant! Similarly, the research is clear that exercise does not increase miscarriage risk—an important reassurance for those exercising after loss.

Most importantly, remember that your pregnancy journey is uniquely yours. Some days, moving your body might actually help alleviate symptoms (I've found aerobic exercise particularly helpful for my nausea), while other days might require complete rest. Morning workouts often work better as fatigue accumulates throughout the day, but never sacrifice sleep for exercise. Set low barriers to start—commit to just one kilometer or one set—and you'll often accomplish more than expected. Above all, choose movements that bring you joy during this time of tremendous change. Your body is doing incredible work growing a human, and every bit of movement counts!

Subscribe to the Barbell Mamas podcast for more conversations about navigating motherhood as an active woman, and share your own first trimester fitness experiences with our community.

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Motherhood transforms our bodies, our fitness routines, and our expectations – especially when we're thinking about adding another baby to the mix. That second pregnancy truly "hits different," and preparing for it requires special consideration if you're an active woman who loves to exercise.

Drawing from my experience as both a pelvic floor physical therapist and an athlete who has competed in CrossFit and weightlifting through multiple pregnancies, I explore the crucial elements of preparing your body for baby number two (or three!). We examine the science behind the recommended 18-month interpregnancy interval and how musculoskeletal readiness might influence your experience. Rather than focusing solely on the urogenital system's recovery, I highlight how core strength, pelvic floor rehabilitation, and overall fitness create a stronger foundation for subsequent pregnancies.

The reality of juggling exercise with an existing child presents unique challenges. That post-workout fatigue that was manageable during your first pregnancy takes on new meaning when a toddler needs your attention! I offer practical strategies for adjusting workout intensity to preserve energy while still maintaining strength. Most encouragingly, I share the positive trend I've observed among athletic women who approach their second pregnancies with significantly less fear around movement. Many find they can maintain higher training intensities longer, resulting in better physical experiences and faster recoveries.

Whether you're actively trying for another baby or simply contemplating your future family expansion, this episode provides thoughtful guidance for stacking the deck in your favor physically. Subscribe to the Barbell Mamas podcast for more conversations at the intersection of motherhood and athletic performance!

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Ever wonder if all those interrupted workouts and chaotic fitness sessions while raising little ones will ever pay off? In this deeply personal episode, I share a breakthrough moment that brought tears to my eyes and validated years of persevering through the challenges of maintaining fitness as a mother.

My six-year-old daughter recently joined me for a 5.7-kilometer run (her biking alongside me) after previous unsuccessful attempts. The transformation wasn't just in her physical abilities, but in her mindset - "I believe in you, Mom, and I believe in me too," she said confidently. When we finished, she immediately set her sights higher: "I think I could do 6K next time!" This wasn't about appearance or obligation - it was pure joy in movement.

While much conversation around motherhood and fitness focuses on the postpartum period, I reflect on how the challenges evolve as children grow. From protecting nap time workouts to navigating school schedules and activities, the journey shifts continuously. Yet these perfectly imperfect moments reveal the power of consistent role modeling - showing our children that movement is celebration, not punishment; capability, not compensation. Following the long-term athlete development model in our home has created a foundation where fitness becomes a natural, joyful part of family life.

For those currently struggling through interrupted sets and modified workouts with little ones at home, take heart. The seeds you're planting now - even on days when nothing feels "enough" - are growing into something beautiful. As The Office reminds us, we're often in "the good old days" without realizing it. This beautiful chaos of dogs, chickens, kids, and careers amid burpees and barbells? It's everything I dreamed motherhood could be.

What fitness moments with your children have made your heart swell? Share your story and join our community of strength-seeking parents!

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Every active mother has heard the warnings: "Be careful with exercise while breastfeeding." But what does science actually tell us about nursing and injury risk? A groundbreaking new study from our research team has finally addressed this question—and the results might surprise you.

Breastfeeding itself does not increase injury risk during postpartum exercise. This finding demolishes one of many persistent myths that have circulated for decades, from outdated concerns about lactic acid in breast milk to unfounded fears about milk supply diminishing with activity. While many nursing mothers do report changes in supply when increasing exercise volume, the research suggests this has more to do with inadequate fueling than the exercise itself.

What truly increases injury risk postpartum? The study identified two significant factors: reducing exercise by more than 50% during early pregnancy (increasing injury risk by 189%) and current or past eating disorders (increasing risk by 276%). These findings highlight a troubling pattern—the very precautions we take to "protect" pregnant bodies might be setting up postpartum athletes for harder recoveries and more injuries.

This research forces us to reconsider our approach to perinatal fitness. Too often, we focus exclusively on what pregnant women shouldn't do, without acknowledging the very real risks of deconditioning. A growing body of evidence suggests that maintaining appropriate fitness throughout pregnancy may facilitate smoother postpartum recovery by preserving muscular support systems that assist healing tissues after delivery.

As both a pelvic floor physical therapist and an athlete who competed in weightlifting, CrossFit, and powerlifting through my own pregnancies, I've experienced firsthand how profoundly a healthcare provider's words can impact a pregnant person's sense of safety in their own body. When my high-risk fetal medicine doctor confidently assured me that my trained body could handle continuing weightlifting during pregnancy, it completely transformed my experience.

Ready to dive deeper into evidence-based approaches to pregnancy and postpartum fitness? Subscribe to the Barbell Mamas podcast for weekly conversations about navigating motherhood as an active woman—whether you're a recreational exerciser or competitive athlete.

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Are you fueling properly for your active lifestyle through pregnancy and postpartum? The answer might surprise you. In this eye-opening conversation with registered dietitian and sports nutritionist Mel Sulaver, we dive deep into the critical yet often misunderstood world of nutrition for athletic women navigating motherhood.

Recent research has revealed a disturbing connection: women with histories of low energy availability face significantly higher risks of preterm labor and delivery. This finding underscores what many health professionals have long suspected—our bodies need more fuel during pregnancy and postpartum than conventional wisdom suggests, especially when maintaining an active lifestyle.

Mel brings both professional expertise and personal experience to this conversation as a mother of two who's navigated these waters herself. She expertly dismantles the generic advice that suggests pregnant women need only minimal additional calories (150-400 depending on trimester), calling it "a load of garbage" that fails to account for individual variation and activity levels. For breastfeeding athletes, the standard recommendation of 400-550 extra calories often falls dramatically short.

We explore the telltale signs that distinguish normal postpartum fatigue from dangerous under-fueling, and why those persistent digestive issues might not be food intolerances at all—they could be your body's response to insufficient energy intake. Mel offers practical strategies for increasing nutrition without creating additional stress, acknowledging the real-world challenges of fueling properly when you're sleep-deprived and overwhelmed.

Perhaps most refreshingly, we reject the false dichotomy between "bounce back culture" and anti-diet rhetoric, finding middle ground for women who want to feel strong and capable in their bodies without extreme restriction. As Alana Meyer so perfectly puts it: "Nothing tastes as good as skinny feels? Have you tried being strong?"

Whether you're planning for pregnancy, currently pregnant, or finding your way postpartum, this conversation provides the knowledge and permission you need to properly nourish your athletic body through one of life's most demanding physical journeys.

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Challenging long-held beliefs about diastasis recti, this episode dives deep into groundbreaking research that's transforming how we understand abdominal separation during pregnancy and postpartum recovery.

As a pelvic floor physical therapist and researcher, I've watched the online conversation around diastasis recti create unnecessary fear and restriction for active mothers. The truth? Most of what you've heard about "coning," "safe exercises," and postpartum recovery timelines isn't supported by current evidence. A shocking 60% of social media content about diastasis recti contains incorrect information according to new research by Dr. Sylvia Gaglio and colleagues.

Contrary to popular advice, the evidence doesn't support that coning causes harm or worsens abdominal separation. What's more surprising: exercises that move through range of motion (like sit-ups) may be more effective for reducing inter-recti distance than static holds like planks or bird dogs. This challenges the conventional approach of keeping postpartum women in neutral positions for extended periods.

The parallels between how we underdose exercise for seniors and postpartum women are striking. Out of fear of causing harm, we may be holding new mothers back from building the strength and resilience they truly need for the physical demands of parenthood. The goal isn't to eliminate all strain on your abdominal wall—it's to build a core strong enough to handle the inevitable strains of daily life and movement.

Whether you're currently pregnant, navigating postpartum recovery, or working with prenatal clients, this episode offers evidence-based perspectives to help you approach core training with confidence rather than fear. Subscribe to the Barbell Mamas podcast for more myth-busting conversations at the intersection of motherhood, strength, and movement.

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