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

You’ve done the deep core work. You’ve been consistent. But your core still domes during exercises that used to feel easy, and your lower belly still feels like it’s pushing out. Sound familiar?
In this episode, I’m sharing the five often-overlooked reasons diastasis recti can stall, even months or years postpartum. You’ll learn why healing takes so much more than “core work,” how your posture, spine mobility, breath, and strength training all play a role, and what managing pressure really means for your recovery.
As an exercise physiologist and a mom who’s been through three c-sections and her own diastasis recti recovery, I’ll help you figure out what might be missing, so you can stop guessing and start building a core you can actually trust again.

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FREE 30-min Strategy Session: Book Here
1-1 Coaching: Learn more here

Let's Connect!
Instagram: ⁠Say hello on Instagram @strongmamawellness⁠
Website: Click Here
Pod questions: Submit a question for an upcoming episode!

After a miscarriage, most women are sent home with no guidance for their bodies. But your body was pregnant, and it deserves recovery, too.
For Pregnancy and Infant Loss Awareness Month, I'm sharing my own experience of loss while hoping for baby number two: what I felt physically and emotionally, what I wish someone had told me, and what helped me feel steady again. Then I'll walk you through what's actually happening in your body, and how to return to movement in a way that feels like care, not punishment.

In this episode:
How a sudden drop in hormones can affect your energy, sleep, and mood
Why you might feel more tired and weaker than you expected
How your core and pelvic floor may have changed, even in a short time
My Base → Build → Beyond approach for easing back in on your own timeline
Why resting is not falling behind

Resources Mentioned:
Postpartum Support International: 1-800-944-4773
Episode 71: "Can Exercise Cause Miscarriage?"

Links & Coaching -
Instagram: ⁠Say hello on Instagram @strongmamawellness⁠
Website: Click Here
Pod questions: Submit a question for an upcoming episode!
Membership: ⁠Join us inside Built For Motherhood
Coaching: Learn more here

How often should you do 360 breathing, and when's the best time to fit it in? In this listener Q&A, I'm answering Carolyn's question about making this simple core and pelvic floor breathing technique part of your routine.
We'll cover why 360 breathing matters in pregnancy, postpartum, and well beyond (because your core and pelvic floor don't just "go back" after baby), how to do it, and how often to practice for your season, whether you're pregnant, in your first year postpartum, working through diastasis recti, leaking, or back pain, or simply looking for maintenance.

Get Support
⁠Join us inside the Built For Motherhood fitness membership⁠

Connect with Nicole!
⁠Say hello on Instagram @strongmamawellness⁠
⁠Website⁠

Submit a question for the Pod!
Have a question about strength training, core and pelvic floor health, birth prep, or c-section recovery? Submit it here and follow the show so you don't miss the answer!

Feeling like you "missed the boat" on exercise this pregnancy? You're not alone — and you're not too late.
In this episode, I'm sharing my response to a mom who felt behind in her third trimester and wondered if it was even worth starting now. Spoiler: It is — and I'm breaking down why.
We cover the all-or-nothing mindset that keeps so many moms stuck, the real benefits of starting movement even late in pregnancy, and how to set a goal small enough that you'll actually follow through on.
If you've been telling yourself you'll start once you have more time — this episode is your reminder that "more time" isn't guaranteed, but showing up in small ways right now is.

Get Support
⁠Join us inside the Built For Motherhood fitness membership⁠

Connect with Nicole!
⁠Say hello on Instagram @strongmamawellness⁠
⁠Website⁠

In this episode, I'm breaking down the real difference between a weak and tight pelvic floor, why the kegel-as-cure-all advice fails so many women, and sharing a client story that proves "doing everything right" isn't always the answer. Plus, the 2-minute way to finally know which camp you're in.

FREE Pelvic Floor Roadmap: Download here

Other Links!
Join the Built For Motherhood fitness membership
Say hello on Instagram @strongmamawellness
Website