The Barbell Mamas Podcast | Pregnancy, Postpartum, Pelvic Health

How To Start Exercising During Pregnancy Safely

Mon, 17 Aug 2026 12:00:00 -0400

The advice most pregnant people hear about exercise is weirdly contradictory: “movement is good for you,” followed immediately by “don’t change anything.” So what happens when you find out you’re pregnant and you haven’t been active, you stepped away from training, or you’ve only ever been told to stick to walking? We tackle that gap head-on and lay out a practical, evidence-informed way to start exercising during pregnancy without turning it into an all-or-nothing project.

We talk through the real baseline recommendations for prenatal cardio and what “moderate intensity” can actually mean in real life, then challenge the fear-driven idea that pregnancy is a fragile time when you should avoid new movement. The key is body readiness, not blanket rules. You don’t need to jump from zero to a one-rep max, but you also don’t need to avoid building strength just because you’re new. As a pelvic floor physical therapist, I share why strength training in pregnancy can be a game changer for supporting your hips, core, back, and pelvic floor as your body adapts to relaxin, changing joint support, and the growing demands of pregnancy.

We also connect the dots to pelvic girdle pain, the role of “strength in reserve,” and why being pregnant is hard but being pregnant deconditioned can be harder. Finally, I give clear starting principles: pick equipment you feel comfortable with, start low and go slow, aim for a manageable effort, expect fatigue to feel different, and focus on simple movement patterns you can repeat and progress. If this shifts how you think about prenatal fitness and postpartum recovery, share it with a friend, subscribe, and leave a review so more moms can find it.

___________________________________________________________________________
Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!

The Coning Debate And What The Research Really Says

Wed, 05 Aug 2026 05:00:00 -0400

Coning in pregnancy can feel like a flashing red warning light. You see that ridge down the midline during a sit-up, a lift, or even just getting off the couch and suddenly the internet tells you you’re “making your abs split” and setting yourself up for diastasis recti forever. We slow that panic down and replace it with context, research, and a much more workable way to think about your core.

We start with how we got here: early social media advice, conservative medical messaging, and the rise of the athlete mom who kept training while everyone scrambled for rules. Then we dig into what diastasis recti actually is, how it’s typically measured, and why studies linking DRA to low back pain, pelvic floor dysfunction, prolapse, and incontinence are inconsistent when you look at the big picture. We also talk about the uncomfortable truth that DRA is often treated as cosmetic in medical systems, even though appearance concerns are real and valid for many postpartum people.

From there, we tackle the centerpiece: coning is not proof you caused damage, it’s not a diagnosis, and evidence does not show that avoiding coning in pregnancy prevents postpartum diastasis recti. We explain coning as a possible sign of pressure mismatch and movement strategy, why some coning can be normal in late pregnancy due to linea alba lengthening, and why obsessing over eliminating it can lead to under-training your core. Our takeaway is simple and empowering: prioritize smart coaching, pressure management, and progressive overload so your rehab matches the real demands of motherhood.

If you want a calmer, evidence-based approach to postpartum core training, diastasis recti, and pregnancy exercise, hit play. Subscribe, share this with a fellow active mom, and leave a review so more people can find this conversation.

Pregnancy Complications: Red Lights to Yellow Lights

Wed, 29 Jul 2026 05:00:00 -0400

“No exercise” can land like a punch to the gut when movement is how you manage stress, feel strong in your body, and stay connected to yourself. I’m Christina Prevett, pelvic floor PT and pregnancy and exercise researcher, and I’m digging into what to do when a pregnancy complication changes the conversation fast and your provider recommends activity restriction, pelvic rest, or even bed rest.

We start by reframing the fear narrative. Yes, complications can raise risk and it makes sense that your mind goes straight to worst-case scenarios. But we also have to name the costs of too much sedentary time in pregnancy: mental health strain, inflammatory load, musculoskeletal deconditioning, and showing up to labor less prepared for the physical demands ahead. I walk through the complications that commonly trigger blanket limits, including placenta previa or low-lying placenta, subchorionic hematoma, gestational hypertension, premature rupture of membranes, cervical insufficiency, and intrauterine growth restriction.

Then we get practical. I share how I recommend approaching your OB or high-risk OB with kindness and clarity, how to explain your “why,” and the exact questions that invite nuance: Is exercise truly known to make this worse? Is this a blanket rule or specific to my presentation? Can we lower intensity, reduce impact, or modify training rather than shutting everything down? We also talk about absolute risk versus relative risk, and why it’s okay to seek a second opinion if you feel dismissed.

If you want support walking into your next appointment, I’m putting together a PDF of these questions plus a summary of the Society for Maternal-Fetal Medicine guidance. Subscribe, share this with a pregnant friend who lifts, and leave a review so more active moms can find evidence-informed support.

BONUS: Barbell Mamas Is Back

Fri, 24 Jul 2026 05:00:00 -0400

A lot of pregnancy and postpartum fitness advice sounds confident until it hits real life. One mom feels ready to load a barbell at six weeks postpartum, another is rebuilding from pain, sleep deprivation, or a tough delivery, and both get handed the same plan anyway. I’m Christina Prevett, a pelvic floor physical therapist and researcher in exercise and pregnancy, and this short bonus episode is a clear announcement: Barbell Mamas is re-engaging and doubling down on nuance, not one-size-fits-all prescriptions.

I share why we built our training programs around a templated workout style with “filters” and options. The backbone stays the same, but you can adjust based on what you’re feeling, what equipment you have, and the realities of your pregnancy or postpartum recovery. We also talk about why c-section versus vaginal delivery can change considerations, and why individualized strength training matters whether you are a CrossFitter, weightlifter, powerlifter, or simply a mom who wants to get stronger.

Then I lay out what’s next: more educational products and deeper support, including ebooks, presentations, and personalized wellness consultations so you can apply research to your specific body and goals. The first new resource in the pipeline is a birth prep ebook for active women, plus tools to help you have better conversations with your provider about physical activity and preparing for birth.

If you want evidence-based pregnancy fitness, postpartum exercise guidance, and pelvic floor-informed strength training without the quick-fix noise, follow along. Subscribe, share with a friend who lifts, and leave a review so more moms can find the support they actually need.

Training After Pregnancy In The Military

Wed, 22 Jul 2026 05:00:00 -0400

The military asks your body to perform on demand, and pregnancy does not pause that reality. Today we sit down with Dr. Chris Edwards, a researcher focused on the female military experience, to get honest about what happens when standards, equipment, and “evidence-based” training were never built with women in mind. If you have ever felt like your body is the problem, this conversation flips the script and shows how missing data and poor design can quietly drive injury risk.

We talk about why the research pipeline moves slowly, what it takes to build strong injury surveillance, and why parity status and pregnancy exposure should be treated as real variables in musculoskeletal injury prevention. We also dig into gear fit, from body armor that rides up to boots that no longer match a postpartum foot, and how those seemingly small mismatches can change load transfer, gait, and overuse patterns.

Then we get practical: pregnancy disclosure and stigma, postpartum return timelines, fueling and energy deficit, and why a rushed fitness test can backfire on recovery and readiness. Dr. Edwards shares why pelvic floor physical therapy should be early and routine support, not a last resort, and we zoom out to the bigger message: many women return to sport and service stronger than before, and performance can peak later than you were taught.

If this helps you, subscribe, share it with a teammate, and leave a review so more active moms and service members can find evidence-informed support. What policy or training change would make the biggest difference where you serve?

Birth Prep For Active Moms

Wed, 15 Jul 2026 05:00:00 -0400

You can train hard, lift heavy, and still feel blindsided by labor. A lot of the internet messaging aimed at “fit pregnancies” skips the messy middle: contractions still hurt, pushing is still hard, and sometimes the biggest challenge is navigating the gap between what you hoped for and what actually happens.

I walk through a comprehensive birth prep plan for the active mom-to-be from my perspective as a pelvic floor physical therapist, researcher in exercise and pregnancy, and strength athlete. We talk about what pelvic PT birth prep looks like in real life, why coordination matters as much as strength, and how to practice pelvic floor relaxation so you are not accidentally tightening during the pushing phase. I also unpack the common myth that fitness guarantees an easy vaginal delivery, using a more honest, evidence-informed lens: activity may improve odds and endurance, but it cannot control breech presentation, medical complications, or the need to pivot.

We dig into perineal massage with a nuanced take on the research and the “ring of fire,” framing it as exposure to stretching sensation and learning not to flinch, not a promise to prevent tearing. Then we zoom out to the paths labor can take, including induction (cervical ripening, mechanical options, Pitocin), epidural choices, and what it helps to know about cesarean birth before you are exhausted and making fast decisions. I also share a favorite resource that supports calm, informed preparation.

If you found this helpful, subscribe, share it with a pregnant training partner, and leave a review so more active moms can find these conversations. What part of birth prep do you want us to go deeper on next?

Stop Pushing Down Into Your Belt

Wed, 08 Jul 2026 05:00:00 -0400

Leaking on a heavy squat can feel isolating, but the numbers tell a different story: pelvic floor symptoms show up in a huge share of resistance-trained athletes. We walk through what bracing actually is, how the “core canister” works, and why your pelvic floor is supposed to join the brace automatically rather than being forced on with constant kegel cues. We also explain what tends to change once you cross higher intensities, why breath holding and Valsalva show up above roughly 80% for most lifters, and how breath strategy can change intra-abdominal pressure without turning your lift into a fragile, overcontrolled routine.

From there, we get specific about what drives symptoms like urinary incontinence, heaviness, and pelvic discomfort in the gym. We call out one of the most common coaching mistakes we see in female athletes: “big inhale and bear down,” especially when someone is told to push hard into a weightlifting belt. Instead of spreading pressure evenly through the trunk, those cues can send pressure down into the pelvis, creating a coordination problem that shows up as leaking or loss of support when the load gets real.

We also dig into new pelvic floor research on a 5x5 heavy squat protocol using ultrasound, what the findings do and do not mean, and why normal pre to post “effort changes” are not the same thing as damage. Finally, we share practical belt guidance (fit, tightening on an exhale, keeping the same brace from warmups to top sets) plus postpartum considerations and realistic timing for returning to breath holds and belt use. If this helps, subscribe, share it with a lifting friend, and leave a review so more moms and athletes can train with confidence.

Why Pelvic Floor Advice Goes Off The Rails Online

Wed, 01 Jul 2026 05:00:00 -0400

A scary headline can change how you move for months, even if the caption “adds nuance.” We’re talking about that uncomfortable truth and why it matters so much in pregnancy and postpartum fitness, where pelvic floor anxiety, diastasis recti worries, and return-to-exercise pressure are already high.

We break down the rise of emotional hooks in social media marketing and how phrases like “ruining your pelvic floor” are built to stop your scroll, not to educate you. I share why our brains cling to threat-based messages (negative saliency bias), how misinformation can spread even when someone means well, and why the first thing people do is check the comments to see if everyone agrees. We also get real about the creator side: the push to post with total confidence, the temptation to trade context for reach, and how hard it can be to challenge peers publicly without it turning into personal conflict.

Then we pivot to practical solutions you can use today. If you’re a mom or mom-to-be, you’ll learn how to “train” your algorithm by using notifications, marking content as not interested, and choosing long-form education where evidence-based pelvic floor physical therapy and postpartum recovery guidance can actually fit. If you’re a provider, we talk about finding a middle ground: getting attention without causing harm, holding our professions accountable, and connecting through stories without projecting our own fears onto someone else.

If this helps you see your feed differently, subscribe, share it with a friend who’s overwhelmed by postpartum advice, and leave a review so more people can find calmer, more accurate pelvic health information.

Your Pelvic Floor Reality Check

Wed, 24 Jun 2026 05:00:00 -0400

Most of us were never taught what “normal” actually looks like downstairs, so the first postpartum mirror check can feel like a jump scare. I’m Christina, a pelvic floor physical therapist and strength athlete, and I’m going straight into the anatomy most people avoid talking about: what your vagina looks like, why vaginal walls touch, and how movement is built into the design, not a sign you’re broken.

We unpack why things can look and feel different throughout the day with gravity, coughing, workouts, pregnancy, vaginal delivery, and age and why that shift can trigger real fear around pelvic organ prolapse. I also explain why it’s rarely accurate to blame a single run, lift, or “doing too much too soon” as the sole cause of new pelvic floor symptoms. Like many overuse injuries, the full story usually includes recovery, stress, strength, and how your body is adapting to a new baseline.

Then we get practical with pelvic health basics that change everything: how often you should poop, why toilet posture matters, and how pelvic floor relaxation is just as important as pelvic floor strength. I also dig into the messy side of diagnosis language, including diastasis recti cutoffs and how a label can sometimes create more alarm than clarity if it’s not paired with good education and a function-first plan.

If you want calm, evidence-informed postpartum recovery guidance that supports both real life and strength training, hit subscribe, share this with a friend who needs it, and leave a review so more moms can find the show.

Three Popular Pregnancy Workout Rules Put To The Test

Wed, 17 Jun 2026 05:00:00 -0400

Catchy pregnancy fitness mantras can sound like wisdom, but they often collapse nuance into fear. I’m Christina Prevett, a pelvic floor physical therapist, researcher, and strength athlete, and I’m breaking down three phrases you’ve probably heard from coaches, social media, or even well-meaning medical providers. We look at what these lines are trying to protect you from, and where they quietly imply risk without solid evidence to back it up.

First, we unpack “just because you can doesn’t mean you should” and why it can steer pregnant athletes toward unnecessary scaling. We talk pelvic floor symptoms like leaking and heaviness, common worries like diastasis recti and prolapse, and the uncomfortable truth: many “pregnancy-safe” modifications are treated as fact even when the data isn’t there yet. Then we shift to a more useful framework: body readiness. Your training history, your adaptation, and your current capacity matter, and pregnancy changes those inputs gradually not overnight.

Next, we explore “if you were doing it before pregnancy, you can keep doing it now” and why that permission can be powerful, especially when access to pelvic floor PT and specialized coaching is limited. Finally, we tackle the postpartum classic “just listen to your body” and add the missing context: what signals are normal, what deserves a screening conversation, and how to think about progression when recovery timelines vary wildly after vaginal birth or C-section.

If you want more grounded guidance on pregnancy exercise, postpartum return to exercise, pelvic floor health, strength training, and core training, hit play. Subscribe, share this with a training partner, and leave a review so more moms can find it. Which of these mantras have you been told, and did it help or stress you out?

A Pelvic Floor PT On The Anti-Kegel Trend

Wed, 10 Jun 2026 05:00:00 -0400

“Never do Kegels” might be the most shareable pelvic floor advice online and it can also be one of the most misleading. We’re digging into the anti-Kegel trend and why it frustrates us as clinicians who care about evidence-based pelvic floor physical therapy, especially for pregnant athletes, postpartum moms, and anyone dealing with stress urinary incontinence.

We walk through how pelvic floor rehabilitation got so “squeeze” focused in the first place, and why the backlash makes sense emotionally. Then we get specific about what the research actually supports: pelvic floor muscle training has some of the strongest and most consistent data in rehab, and blanket statements like “nobody needs Kegels” erase the reality that many people do improve when training is prescribed well.

We also unpack the viral EMG argument. Yes, planks and bracing can light up the pelvic floor as part of the core canister, but activation is not the same thing as an intervention that reliably stops leaking with coughing, sneezing, or jumping. That’s where specificity matters: sometimes you need the pelvic floor to work as part of the whole system, and sometimes you need to be able to contract and coordinate it in isolation, on demand, in real life.

If you’re tired of clickbait rehab and want practical, nuanced pelvic floor guidance you can trust, listen through and join the conversation. Subscribe, share this with a training partner, and leave a review so more people can find evidence-based postpartum and pelvic floor health info.

When Exercise Feels Hard

Wed, 03 Jun 2026 05:00:00 -0400

Your workout routine doesn’t fall apart because you’re weak, it falls apart because your life changed. I’m Christina Prevett, a strength coach, pelvic floor physical therapist, and mom, and I’m sharing a more personal look at what training has felt like through an 18 month stretch of grief, pregnancy, miscarriages, parenting demands, and big professional growth. When your stress is high and your capacity is low, “just push harder” is not a plan. A realistic mindset is.

We dig into five reflections that help active women and athletes stay connected to movement during hard seasons. We talk about the stories we tell ourselves about what a “real” workout is, why all-or-nothing thinking leads to skipping sessions, and how a 10 to 30 minute training block can still build strength and resilience. We also unpack goal pressure, especially around postpartum fitness and recreational competitions, and why changing your timeline is not failure. Your goals should support your recovery, not trap you.

From there, we zoom out to the reality that time and energy are finite. Not every area of life can be in growth mode at once, and choosing a season of maintenance can be the smartest way to protect your mental health and your long-term consistency. I also share a simple tactic that works when motivation is gone: promise yourself you will do one thing, then let yourself leave. Finally, we talk about permission to stop doing workouts you hate and to choose the kind of exercise that brings joy back, whether that’s strength training, walking, or trying a class.

If you’re navigating pregnancy fatigue, postpartum recovery, stress, or a life curveball, this conversation will help you reset your expectations and keep moving in a way that fits. Subscribe to Barbell Mamas, share this with a friend who needs it, and leave a review with what “one thing” you’re doing this week.

The New Rules Of Pregnancy Training

Wed, 27 May 2026 05:00:00 -0400

Pregnancy advice for active women is changing, and not a moment too soon. I’m Christina Prevett, a pelvic floor physical therapist and researcher in exercise and pregnancy, and I’m sharing three timely topics that keep showing up in the women’s health and birth space, along with the lived reality of training while pregnant after previous losses.

First, I break down the proposed PCOS name change to PMOS (polyendocrine metabolic ovarian syndrome). The criteria for diagnosis and the core management approach are not suddenly rewritten, but the new language spotlights what many people with PCOS feel every day: this is more than “cysts on ovaries.” We talk androgen excess, insulin resistance, and why metabolic and endocrine risk matters for long-term health, fertility, and future cardiovascular disease and diabetes prevention. I also name the downside: PCOS is already underrecognized, and a transition can create confusion if education does not keep pace.

Then I dig into the new FIFA “Stay In Play” pregnancy decision aid for soccer athletes, a major step forward for pregnant athletes in so-called contact sports. Instead of a blanket ban, it uses shared decision-making and a biopsychosocial screen, looking at mental health, fear of movement, pelvic health symptoms, recovery, support, and contraindications. I walk through the stage-based framework that lets athletes modify, pause, or progress based on pain, preference, and medical clearance, not arbitrary week-by-week rules.

We close with pregnancy after miscarriage and loss. I say this clearly: exercise does not cause miscarriage, and your loss is not your fault. But anxiety is real, and it makes sense if you choose to train differently in that vulnerable first trimester. If you found this helpful, subscribe, share it with a friend, and leave a review so more active moms can find evidence-based support.

A Third Pregnancy After Two Miscarriages

Wed, 20 May 2026 05:00:00 -0400

I’m finally saying it out loud: I’m 15 and a half weeks pregnant with baby three. After two miscarriages, I didn’t expect to ever record this kind of announcement, and I definitely didn’t expect how complicated it would feel to share it. Pregnancy after loss changes you. It can take away the innocence, replace excitement with vigilance, and make every symptom and every quiet moment feel loaded.

I walk through what 2025 looked like for us: drawn-out miscarriage management, the pressure of working and traveling while holding a private heartbreak, and the grief of losing my mom. That combination reshaped how I think about family planning and what I imagined our future “table” would look like. Then a Valentine’s Day oopsie turned into a positive test, and I was shocked, anxious, and honestly not ready to trust my body again.

We also get practical about early pregnancy symptoms, why this first trimester felt harder, and what helped me feel more supported this time around. From choosing a provider who truly hears me to getting a dating ultrasound, NIPT planning, and the reassurance that comes from respectful timelines, I share what made a difference after a missed miscarriage. I also talk from an active pregnancy and pelvic floor perspective, including using supports earlier so I can keep moving in a way that feels safe and sustainable.

If you’re navigating miscarriage, fertility, pregnancy after miscarriage, or the messy overlap of grief and joy, I hope this conversation makes you feel less alone. Subscribe, share this with someone who needs it, and leave a review so more active moms can find Barbell Mamas.

Practical Strength Training Principles For Pregnancy

Wed, 13 May 2026 05:00:00 -0400

A viral video of a near term athlete lifting sparked a surprisingly supportive comment section and it signals a real shift: more people now accept that strength training during pregnancy can be normal, safe, and empowering when it is approached thoughtfully. We lean into that momentum and share the principles we use to help active moms train with confidence instead of fear, whether you are a recreational lifter, a CrossFit athlete, or someone simply trying to stay strong for everyday life.

We start with the idea that there are no hard and fast rules for lifting while pregnant. Some people feel great bracing and moving heavier loads, others feel better dialing back intensity, range of motion, or volume, and both can be valid. The right approach depends on your fitness going into pregnancy, what movements you have practiced, and the specifics of your pregnancy. Our goal is to help you make individualized decisions rather than follow blanket restrictions that do not fit your body.

Next, we break down the pregnancy changes that affect training: ligament laxity, rib and pelvis changes, shifting posture, and why muscles become your dynamic support system as your center of mass changes. Then we make “listen to your body” actually actionable by naming the signals that matter most for the pelvic floor and core. We talk about symptoms like heaviness, leaking, and pain as capacity cues that suggest adjusting load, effort, or technique, and we explain why coning alone is not always the deal breaker people think it is. We also challenge the outdated belief that pregnancy is never the time to start exercising, because smart, scaled strength work can make pregnancy and postpartum less punishing.

If this helped, subscribe, share it with a training partner, and leave a review. What is the biggest question you have about lifting during pregnancy right now?

Informed Consent After Birth

Wed, 06 May 2026 05:00:00 -0400

You can do everything “right” and still feel blindsided after birth. That’s the heart of today’s conversation: why so many moms reach the postpartum months and think, I wish I would have known, and how that gap in education can quietly break trust in the healthcare system.

We talk about informed consent in pregnancy and postpartum through a pelvic health lens, including what changes are expected after vaginal delivery, what can shift with pushing, and why interventions like tearing, episiotomy, vacuum, or forceps may affect pelvic floor recovery. We also name the uncomfortable truth that many people are led to believe their body will return to exact pre-pregnancy function, when reality is more nuanced. This is not about doom or blame. It’s about realistic expectations, better preparation, and clear options, including what pelvic floor physical therapy can support during postpartum recovery and return to exercise.

A big thread is communication: how do clinicians discuss risk, pelvic organ prolapse, and symptom monitoring without accidentally creating fear, pain sensitization, or kinesiophobia? I share a personal story about blood pressure anxiety and “white coat hypertension” to show how the way we talk about health can shape how the body responds. We also zoom out to the bigger system, including how new pelvic floor research takes time to reach everyday care, and why proactive preconception education could change everything for active moms and athletes.

If this resonates, subscribe for more evidence-informed conversations on exercise during pregnancy, postpartum rehab, and pelvic health, then share this with a friend who deserved clearer answers. After you listen, leave a review and tell us: what did you wish someone had explained before birth?

Early Postpartum Training Framework

Wed, 29 Apr 2026 05:00:00 -0400

Waiting for a single “all clear” date after birth leaves a lot of active moms stuck between fear and frustration. We walk through the early postpartum exercise framework I use with clients, starting from the first couple of weeks and extending into the messy middle months when progress feels slow. If you’re trying to return to strength training, CrossFit-style workouts, cardio, or just basic movement with confidence, this gives you a practical path forward that respects healing and your identity as someone who loves to train.

We talk about when you can begin postpartum rehabilitation, including gentle pelvic floor contractions, bracing, and core canister retraining, and why I push back on the idea that you must do nothing for six weeks. Then we get specific: bodyweight exercises like squats, step-ups, and lunges can often work early for both vaginal delivery and C-section recovery, with simple modifications if scar tissue or pulling shows up. We also cover “green light” options that can feel amazing mentally and physically, like low-impact cardio on a rower or bike and lighter seated upper body work, so you can train without constantly second-guessing every rep.

The heart of the episode is learning your “clinical buoys,” the key signs that guide your return to impact exercise, running, jumping, and heavier lifting. We break down what matters most, including increased bleeding, clotting, pain, pelvic floor symptoms, and heaviness, and how these cues help you balance work and rest while you rebuild capacity. We also zoom out to the real-life factors that shape recovery, sleep, stress, feeding demands, tearing severity, and the comparison trap, especially during the tough five-to-nine-month window when you think you “should” feel back to normal.

Subscribe for more evidence-informed pregnancy and postpartum fitness guidance, share this with a mum who is ready to move again, and leave a review if the framework helps. What part of postpartum training feels hardest for you right now?

Nuance Over Hot Takes

Wed, 22 Apr 2026 05:00:00 -0400

The internet keeps forcing women’s health into two extremes: science says one thing, your body feels another, and somehow you’re supposed to pick a side. We don’t buy that. We walk through why scientific communication breaks down online and how “helpful” wellness content can quietly become predatory when it turns nuance into binary rules, fear-based lists, and one-size-fits-all programs.

We dig into the menopause metabolism and fitness debate, including why many women feel like their body is unrecognizable even when studies suggest metabolism does not automatically crash with menopause. We connect the dots between real symptoms and real outcomes: joint pain that changes how heavy you lift, insomnia and mood shifts that change effort and recovery, and subtle behavior changes that can lead to weight gain or weight redistribution. We also talk about estrogen conversations and why the pendulum swing from “never” to “everyone should” misses the middle where most evidence-informed choices live.

We also use cycle syncing as a clear example of how something can be objectively unnecessary for many people while still being subjectively useful depending on how you feel across your cycle. Finally, we break down survivorship bias plus relative risk and absolute risk so you can spot misleading health claims and ask better questions without feeling gaslit. If this helped you, subscribe, share with a friend, and leave a review so more active women can find evidence-informed support.

Running Through Pregnancy

Wed, 15 Apr 2026 05:00:00 -0400

Blanket rules about running during pregnancy sound comforting, until they leave you stuck between fear and frustration. We want something more useful: a clear way to decide what’s safe, what’s sustainable, and what actually fits your body right now.

We dig into what the research is saying about prenatal running safety, including longer distances, and why “safe” does not mean “identical for everyone.” We walk through the variables that shape your experience, like your pre-pregnancy fitness, injury history, fueling, and the reality that pelvic floor dysfunction is common in endurance athletes before pregnancy even starts. We also talk about why comparing your current pregnancy to someone else’s, or even to your first pregnancy, can backfire when sleep, recovery, and family demands change.

From there we get practical: how pregnancy can shift gait mechanics, why lower body strength matters more as your center of mass moves, and what to try when symptoms show up. Instead of treating pelvic pressure, SI joint pain, or knee pain as an automatic stop sign, we explore the “rehab first” mindset: small form changes, strength support, and smart training edits that may help you keep running if it matters to you, or switch to cross-training without shame if it doesn’t.

If you ran during pregnancy and you’re less than a year postpartum, we’d love your help with our research by sharing your Garmin training logs. Subscribe, share this with a running friend, and leave a review so more active moms can find nuanced, evidence-based pregnancy exercise guidance.

Postpartum Surgery Decisions

Wed, 08 Apr 2026 05:00:00 -0400

You’re cleared for pelvic surgery and then someone hands you a rule that says you can’t lift more than 10 pounds. Meanwhile, your toddler weighs three times that and your life doesn’t come with a pause button. We’re talking about the gap between real postpartum life and the way recovery advice is often delivered, and what the research actually says about returning to activity.

We walk through common postpartum surgeries and why the “right” option depends on symptoms, goals, and context: midurethral sling procedures for urinary incontinence, prolapse repairs like sacrocolpopexy, and abdominal surgery such as abdominoplasty for diastasis recti. I share how I think about conservative management first, why I’m not anti-surgery, and how pelvic floor physical therapy and prehab can support you before and after an operation. We also dig into what rehab can genuinely improve (strength, coordination, function) and what it cannot promise (a specific look at rest), especially when genetics and connective tissue play a role.

Then we get into the spicy part: post-op lifting restrictions. We unpack why “strain” is relative, why blanket limits are rarely evidence-based, and how studies comparing strict vs liberal return-to-activity protocols show that gradual progression can be safe and can reduce symptom burden faster. If you’re considering postpartum surgery or recovering now, this will help you ask better questions, advocate for individualized guidance, and protect your quality of life.

Subscribe for more evidence-informed pelvic health conversations, share this with a friend navigating recovery, and leave a review telling us what return-to-exercise question you want answered next.

Rethinking Bed Rest In Pregnancy

Wed, 01 Apr 2026 05:00:00 -0400

Your pregnancy gets labeled “high risk,” and suddenly the default advice can feel like a single blunt command: stop moving. That can be crushing if exercise is how you regulate stress, manage pain, and feel at home in your body. We go straight at the uncomfortable question many active moms are asking quietly: is activity restriction actually helping, or are we sometimes making outcomes worse by prescribing fear and deconditioning?

I’m Christina Previtt, pelvic floor physical therapist and pregnancy researcher, and I walk through what we know and what we still do not know about pregnancy complications and exercise. We unpack why bed rest and strict “no exercise” rules became common, why the Society for Maternal-Fetal Medicine has moved away from routine activity restriction for certain preterm birth risks, and why so many providers still reach for restrictions as a knee-jerk response. We also talk about the real-world costs of sedentary behavior during pregnancy, from mental health to loss of strength and capacity that you need for birth, postpartum recovery, and motherhood.

Then we get specific about the studies that are shifting the conversation: the AWARE study on short cervix and step count, the AMBL study on PPROM patients walking on the hospital ward, and research on pelvic rest with placenta previa. The theme is nuance. Movement is not the same as high-intensity training, and “strain” is relative to your fitness, your symptoms, and what your day demands.

If you’re pregnant, navigating cervical insufficiency, a short cervix, PPROM, placenta previa, or other complications, I share practical prompts to bring to your OB or maternal-fetal medicine visit so you can find the safest middle ground. Subscribe for more evidence-based pregnancy fitness conversations, share this with a friend who was told to stop moving, and leave a review so more moms can find it.

Pregnancy Exercise Modifications

Wed, 25 Mar 2026 05:00:00 -0400

If you’ve ever been told to “just walk” the moment you get pregnant, you already know how discouraging that can feel when training is part of your identity. We’re digging into a smarter, more flexible approach to exercise during pregnancy that respects both safety and the very real desire to keep moving in ways that feel like you. The goal isn’t to chase perfect rules, it’s to understand how to adjust a movement while keeping the training effect you’re actually after.

We walk through what “modifying” a pregnancy workout really means (and how it’s different from swapping an exercise entirely). From there, we lay out four clear reasons to change what you’re doing: pain that doesn’t settle, pelvic floor symptoms like heaviness or leaking, dizziness or feeling unwell (including concerns with lying on your back), and the simple category of “it just doesn’t feel good.” Then we give you an organized framework you can use with almost any movement: check your mechanics and points of performance first, then consider breath strategy, load, and range of motion before jumping to a totally different exercise.

You’ll hear practical examples from prenatal strength training and running while pregnant, including deadlift tweaks for pelvic girdle or SI joint pain, and cardio options that keep aerobic intensity when walking won’t cut it. If you want more freedom and less fear around pregnancy exercise modifications, this one will give you a plan. Subscribe, share with a fellow active mom, and leave a review so more listeners can find the show.

Brace Better Lift Heavier

Wed, 18 Mar 2026 05:00:00 -0400

Half of women report leaking when they lift heavy, and we have somehow decided that’s normal. I’m not interested in telling you to accept it or to stop lifting. I want to help you understand what’s happening when you brace, why it shows up most on squats, deadlifts, and cleans, and how small coaching cues can protect your pelvic floor without sacrificing strength.

We get into the difference between a powerful brace and “bearing down,” using the core canister model to explain why pressure distribution matters. I talk through the common patterns I see in lifters: the pelvic floor that can’t quite keep up with heavy load yet, and the lifter who tries so hard not to leak that she over-tightens with constant kegels and ends up with pain or other symptoms. You’ll learn the bracing cue I use most, how to spot your symptom threshold, and how to build back up with smart sub-threshold training.

Then we tackle the weightlifting belt. I’m pro-belt when it’s used as a performance aid, but the belt can backfire if it changes your bracing strategy or becomes artificial support too early, especially postpartum. We cover how to choose a belt that fits your sport rules, why even width matters, how tight is tight enough, and when most athletes realistically return to hard bracing and belt use after having a baby.

If you lift, coach, or are returning to training postpartum, this conversation is packed with practical pelvic floor advice, bracing technique, and performance-focused takeaways. Subscribe for more evidence-based training guidance, share this with a lifting partner who needs it, and leave a review to help more moms keep barbells in their lives.

From Pregnancy Myths To Postpartum Power: What Sarah J. Maas Sparked

Wed, 11 Mar 2026 05:00:00 -0400

What if the most radical thing a mother can say is also the most honest: I adore my kid, and I hated being pregnant. We open that door and walk through it, using Sarah J. Maas’s candid interview as a springboard to unpack the real forces shaping pregnancy, birth, and life after—especially for women who train.

We talk about cultural scripts that demand constant gratitude while ignoring grief, body changes, and athletic identity. Then we zoom in on the moments where care breaks down: weight targets that reignite disordered eating, induction confusion, a chaotic C‑section, and the silence that follows. Informed consent is more than paperwork; it’s shared language, aligned teams, and clear options delivered without shaming. We map out the questions to ask, why early pelvic health education matters, and how to set recovery expectations that respect timelines and variation.

Mental health sits at the center. Coping through intensity works—until it doesn’t. When training is limited by birth, injury, or grief, we need a wider toolkit: therapy, breathwork, mindfulness, yoga, nature, and reading that restores perspective. We connect those tools to practical postpartum planning so you can protect your nervous system and your goals. Finally, we confront the collision of work and early parenthood—deadlines, pumping, and the myth of “back to normal” at six to twelve weeks—offering strategies for advocacy and structural change that make performance sustainable.

If you’re an active mom, a pregnant athlete, or a partner who wants to help, this conversation gives you language, options, and the confidence to choose for yourself. Listen, share with a friend who needs nuance, and subscribe so you never miss our next deep dive. If this resonated, leave a review—it helps more mothers find evidence‑based support and a community that values the messy middle.

Should You Squeeze Before You Lift? A Clear Guide For Active Moms

Wed, 04 Mar 2026 05:00:00 -0500

Ever been told to “Kegel before you lift” and wondered if it actually helps? We take a clear-eyed look at leaking under heavy loads, how bracing strategies can make or break pelvic pressure, and why a breath-first approach often outperforms constant clenching. As pelvic health and barbell training collide, we break down what’s happening inside the core canister—pelvic floor, abdominal wall, chest wall, and back muscles—and how they’re meant to coordinate automatically as load increases.

We unpack the two big camps in pelvic health: prime the pelvic floor before every rep, or trust the body’s automatic scaling. Drawing on a new pilot study using the FemFit intravaginal sensor, we talk through what researchers found during squats, deadlifts, leg press, and curls with and without a pre-contraction. The key takeaway: priming didn’t push pelvic closure above interabdominal pressure, and in deadlifts both rose together. That challenges the idea that a pre-Kegel meaningfully prevents leaks at high loads, and it reinforces a smarter path—optimize breath and points of performance to guide pressure, then build capacity.

We also get practical for pregnancy and postpartum athletes. You’ll hear how to use pelvic floor training as a short-term coordination tool during recovery, when to start with low-load exhale strategies, and how to progress back to heavy bracing for top sets. Think of it like any rehab: deploy targeted drills to restore timing, then discharge them so the system can run automatically. Along the way, we share coaching cues that reduce bearing down, improve trunk stiffness for safer force transfer, and help you lift heavier with fewer symptoms.

Whether you’re a recreational lifter or chasing PRs, this conversation gives you the why and the how: fewer leaks, better mechanics, and a plan that respects both performance and pelvic health. If this helped reframe your setup under the bar, share it with a training partner, subscribe for more evidence-informed episodes, and leave a quick review so others can find the show.

Olympic Mothers Are Rewriting The Rules Of Pregnancy And Postpartum Fitness

Wed, 25 Feb 2026 05:00:00 -0500

Gold medals and car seats can share the same backseat. We reflect on a Winter Games filled with mothers who didn’t just compete—they redefined what pregnancy and postpartum training can look like at the highest level. From Alana Myers-Taylor and Kaillie Humphries medaling in their 40s to athletes navigating IVF and still delivering peak performances, we explore how these stories shift public perception, shape clinical guidance, and give active moms permission to chase strength without apology.

We walk through why elite examples matter for everyday training—not because you should copy their programs, but because their visibility attracts research and funding that replace rigid rules with nuanced, evidence-informed care. You’ll hear how tools like the FIFA postpartum decision aid move us beyond arbitrary timelines and into personalized return-to-sport plans anchored in body readiness, symptom response, and context. We unpack relative intensity, show how a 20-hour week can responsibly scale to 15 for an Olympian, and translate that thinking to the recreational lifter who just wants to squat, run, and feel like herself again.

We also get tactical: clear screening questions to bring to your provider, practical ways to progress without flaring symptoms, and a simple bracing cue—“hug your baby”—that connects breath, core, and confidence. Along the way, we honor the village behind these athletes and every parent balancing loading pins and lunchboxes. If you’re an active mom or coach seeking a roadmap that respects healing and ambition, this conversation brings clarity, encouragement, and tools you can use today.

If this resonated, follow the show, share it with a friend who lifts, and leave a quick review to help more moms find confident, evidence-based training.

From FIFA’s Return-To-Play To GLP-1s: What Active Moms Need To Know

Wed, 18 Feb 2026 05:00:00 -0500

Ready to trade rigid rules for a smarter return-to-sport plan? We walk through a groundbreaking consensus published in BJSM that maps a postpartum pathway for soccer players—and any active mom—built on real-world variables: medical red flags, mental health, pelvic symptoms, sleep, stress, and the demands of life with a newborn. Instead of a one-size-fits-all protocol, this framework offers seven clear stages, plus field-tested progressions from non-contact drills to match conditions, all co-signed by clinician and athlete to keep you at the center of decisions.

We also tackle the nuanced role of GLP-1 medications. Higher BMI can increase pelvic floor load and low-grade inflammation, so clinically guided weight loss may help symptoms, even as data continue to evolve. We unpack the buzz about “GLP-1 vagina,” explain why fat loss can change labial appearance regardless of method, and highlight what matters most: preserving muscle with resistance training, fueling well despite appetite changes, and looping in your pelvic health provider so your plan is coordinated, safe, and effective. Preconception and postpartum timing, PCOS considerations, and realistic expectations for weight changes during pregnancy all get careful attention.

Finally, we reset expectations around postpartum pelvic changes. Vaginal opening, urethral mobility, and transient heaviness often reflect normal adaptation, not failure. We explain how to interpret symptoms without panic, when to seek assessment, and how to progress load like you would any high-performing system. Strength training isn’t optional—it’s the throughline that supports your pelvis now and into menopause, reducing symptom burden as you age.

If this conversation helps you feel seen, stronger, and better equipped for your comeback, share it with a friend, subscribe for weekly science-backed guidance, and leave a review so more active moms can find it. What’s the next milestone you want support with?

High-Load Training, Miscarriage Myths, And Pelvic Floor Truths For Active Moms

Wed, 11 Feb 2026 05:00:00 -0500

Heavy lifting in early pregnancy carries a long shadow of fear—but the data tell a different story. We unpack a newly published study on first-trimester high-load resistance training, revealing that pelvic floor symptoms actually decreased compared to preconception, even as many athletes maintained intensities near 80% of one-rep max. We also dig into miscarriage rates in this cohort and how they align with population norms, pushing back on the narrative that smart, heavy training in early pregnancy is inherently risky.

From there, we confront an overlooked reality: most active women receive little to no guidance on returning to exercise after miscarriage. We share raw, personal experiences of medical management, bleeding, and the confusing early weeks of recovery, then introduce a new survey designed to map real-world timelines, barriers, and advice quality. Whether you lift, run, flow, or mix it up, your input can shape practical, compassionate recommendations for getting back to movement in a safe, sustainable way.

We round out the conversation with a deep dive into perimenopause and musculoskeletal pain, especially the spike in shoulder and low back-pelvic discomfort as women move from pre to peri. For athletes navigating postpartum in their 30s and 40s, this hormonal backdrop matters. Aerobic and resistance training may blunt vasomotor symptoms, but aches can still rise, calling for smarter load management, recovery, and clinical screening when needed. The throughline is clear: informed autonomy. With better data and honest dialogue, we can train hard, honor healing, and adapt across life’s transitions.

If you’ve experienced a miscarriage in the past year and were active before or during pregnancy, please check the show notes for our survey link and share it with someone who might benefit. If this resonated, subscribe, leave a review, and send this to a friend who trains. Your story moves the science forward.

How Social Media Shapes Women’s Health Choices

Wed, 04 Feb 2026 05:00:00 -0500

Ever feel like every scroll brings a new rule for your body? We sit down with Dr. Emily Pfender, a health communication scientist whose research tracks how women’s health messages spread across TikTok, Instagram, and YouTube—and why the loudest claims aren’t always the most useful. Together, we break down a simple lens you can use anywhere online: threat versus efficacy. Are you being scared into attention, or actually given steps and resources to act? That distinction shows up in everything from contraception myths to perinatal mental health, where severity gets clicks but supportive guidance often goes missing.

We dig into cycle syncing and the difference between evidence, overreach, and personalized training. You’ll hear why rigid phase-based rules can backfire, creating shame and cost barriers, and how athletes worry these narratives label women as fragile for half the month. We zoom out to the bigger system: incentives that reward certainty, influencer marketing that sells protocols, and even expertise drift when clinicians post outside their lane. Then we get practical about risk communication—turning relative risk into absolute numbers, spotting absolute statements, and demanding receipts when someone says “studies show.”

We also scout the horizon with AI. Some tools can surface studies and highlight exact evidence, but they can’t replace synthesis or context. Deepfakes and confident summaries raise the bar for skepticism, so we share a quick checklist to stress test posts before you share or act: scope, sources, statistics, and a simple “does this make sense” pass. Use social media for community, discovery, and momentum—then ground your choices in evidence, your values, and your lived experience. If you’ve been craving fewer rules and more clarity, this conversation offers a calmer, smarter way to navigate women’s health online. Subscribe, share with a friend who lifts, and leave a review to tell us the one claim you want decoded next.

How Training, Fueling, And Stress Shape Fertility

Wed, 28 Jan 2026 05:00:00 -0500

Trying to conceive while training hard can feel like you’re being asked to choose between your identity and your goals. We go straight at the myth that vigorous exercise is the enemy of fertility and show where the real culprit often hides: low energy availability that disrupts hormones and stalls ovulation. Through clear explanations and practical examples, we map the J-shaped curve between activity and conception, highlight the gaps in vigorous-intensity research, and explain why fueling—not fewer workouts—frequently makes the difference.

We start with cycle literacy: how to confirm you’re actually ovulating, why 28 days is only an average, and what to do when your calendar method isn’t enough. From there, we dig into medical causes of irregular cycles like PCOS, endometriosis, and fibroids, and we broaden the lens to include male fertility—reminding you that 30 to 50 percent of fertility challenges involve male factors, with sperm quality changing over about 12 weeks. On the lifestyle side, we connect exercise, sleep, stress regulation, and the Mediterranean diet to insulin sensitivity and lower inflammation, setting a stronger foundation for conception.

The heart of the conversation focuses on REDs and underfueling in high-volume training. We unpack how low energy availability blunts estrogen, prevents the LH surge, and leads to anovulatory cycles, then share why a nutrition-first strategy should precede cutting workouts. The Refuel study offers encouraging evidence: maintaining training while increasing intake helped restore cycles, with realistic expectations around a modest weight gain and a recovery timeline that lengthens the longer a cycle has been absent. We close with guidance you can use today—loop in a sports-savvy registered dietitian, protect your sleep, build stress tools before you’re overwhelmed, and treat your menstrual cycle as actionable data.

If this conversation helps, follow the show, share it with a friend who trains, and leave a review so more active women can find evidence-based fertility support. Your body can be strong, well-fed, and ready to conceive—let’s get you there together.

Pelvic Floor Truths For Athletes, Soldiers, And New Moms

Wed, 21 Jan 2026 05:00:00 -0500

Leaks under a heavy deadlift, pressure during a ruck, or a sudden urge mid-sprint can derail training—and confidence. We go straight at the myths and mechanics behind pelvic floor symptoms in athletes and service members, unpacking how high load, high speed, and high fatigue interact with hormones, recovery, and technique. Christina Prebbitt, pelvic floor physical therapist and researcher, shares a candid journey from national-level weightlifter to clinician advocating for stronger, smarter training through pregnancy and postpartum.

We break down the pelvic floor’s role in continence, sexual function, and trunk stability, then connect it to real-world demands: impact landings, belts and bracing, long days with limited sanitation, heavy kits, and sleep debt. You’ll learn the difference between weakness, poor coordination, and high tone—and why each needs a different plan. Expect clear cues for bracing without bearing down, practical positions to reduce tension, and evidence-backed strategies to raise thresholds without pushing through symptoms. We also confront stigma and silence, outlining simple referral questions and a trauma-informed lens that respects lived experiences across the force.

On pregnancy and postpartum, we replace fear-based rules with individualized progressions. New research on women who kept lifting heavy shows lower complication rates and no “exercise triggers labor” effect, while Canada’s new postpartum guidelines endorse early return to activity based on symptoms and goals. Translation: no more blanket bans—coach mechanics, watch thresholds, and build capacity. If moderate to vigorous training flares leaks or pressure, get a pelvic PT screen; otherwise, movement is medicine for body and mood.

Subscribe for science you can use, share this with a teammate or coach who needs better cues, and leave a review with the one training change you’ll make this week.

Mom 75: Real Fitness For Chaotic Seasons

Wed, 14 Jan 2026 05:00:00 -0500

The New Year avalanche of challenges and “perfect morning routines” can feel brutal when you’re sleep-deprived, healing, and parenting on a hair trigger. We take a kinder path for pregnant and postpartum athletes and active moms: small, repeatable wins that respect your season while still building real momentum.

I share the mindset shifts that changed everything for me and for the moms I treat: why the 60-minute rule is a myth, how to turn exercise snacks into a powerful training tool, and simple ways to stack habits onto the rhythms you already have. You’ll learn zero-equipment Tabata ideas, mobility flows you can do on the floor next to your baby, and clever strategies for moving with your kids—stroller walks as resisted walking, park bench strength, and kid-friendly videos that turn chaos into connection.

We also protect the brain. Five minutes before bed to downshift beats doom-scrolling every time, so we explore practical boundaries for social media and quick mindfulness swaps that improve sleep and patience the next day. Throughout, we keep comparison in check and honor the reality of seasons: training with little kids won’t be optimal, but it can be consistent, confidence-building, and enough to move you forward.

If you’re ready to trade all-or-nothing for steady progress, try the “Mom 75” approach: two five-minute checkmarks—one for body, one for mind—most days. Then add more when life allows. Subscribe for more evidence-informed guidance, share this with a mom who needs a gentle reset, and tell us: what’s your five-minute win this week?

Why I’m Choosing Intentions Over Resolutions in 2026

Wed, 07 Jan 2026 05:00:00 -0500

New years can feel loud and demanding, especially when you’re juggling motherhood, training, and a nervous system running hot. We’re choosing a different path: intentions over resolutions, performance over punishment, presence over perfection. In this candid reflection, we map out eight intentions for 2026 that help active moms and pregnant or postpartum athletes build progress that lasts. You’ll hear why performance goals—like running a half marathon, nailing five push-ups, or squatting consistently—often bring the body composition changes people chase, without the shame spiral tied to a scale.

We also flip the diet script from restriction to addition. Think Mediterranean-inspired meals, more fiber, and simple upgrades that improve satiety and gut health. No moralizing food, just practical ways to nourish busy bodies. To make changes stick, we lean on habit stacking and micro-adjustments—prepping coffee at night, waking five minutes earlier each week, and pairing new routines with ones that already exist. It’s a gentler approach that still builds serious momentum.

Stress and grief don’t wait for our calendars, so we prioritize mental health and nervous system care with 10-minute mindfulness, a couple of yoga sessions around the kids, and breathable moments in the middle of hectic days. We talk about expecting setbacks, acknowledging hard seasons, and redefining success as showing up for the smallest possible step when life hits. Finally, we invite you to choose a word for the year—your compass when plans get loud. Ours is calm: steady, consistent, and sustainable.

If this resonates, follow along for more conversations on training through pregnancy and postpartum, pelvic health, and performance. Subscribe, share with a friend who needs permission to slow down, and leave a review with your word for 2026 so we can cheer you on.

Year-End Reflections On Strength And Motherhood

Wed, 24 Dec 2025 05:00:00 -0500

What if the advice you’ve been handed about training through pregnancy and after birth is more fear than fact? We close out a bruising year with honesty about grief, miscarriage, and the quiet ways movement held us together—then channel that hard-won clarity into a smarter 2026 playbook for active moms and moms-to-be.

We unpack culture shifts that finally stuck: pregnant lifters drawing fewer trolls, more families sharing pregnancy loss without shame, and a growing acceptance that early postpartum movement can be both safe and sanity-saving when guided by symptoms. We spotlight 2025 research milestones—high weekly intensity minutes, low energy availability before conception, and new postpartum return-to-exercise guidance that removed unnecessary “clearance” barriers—plus policy wins like ranking protection during IVF and public funding pathways for pregnant and postpartum athletes.

From there, we get specific about what needs to change. The safe versus unsafe binary flattens complex realities and breeds self-blame when injuries or pelvic floor symptoms appear. We argue for individualized planning that considers training history, load tolerance, sleep, stress, and support, and we call for better data on what modifications actually do: running volume, valsalva, supine work, core progressions, and impact. Early postpartum reconditioning isn’t a badge of toughness; it’s a practical path to mood support, capacity building, and confidence—especially where leave is limited.

If you’re ready to trade fear for nuance, and absolutes for agency, this conversation is your map. Listen, share with a friend who needs permission to move their way, and help us build the research and community that mothers deserve. Subscribe, leave a review with your biggest training question for 2026, and tell us what you want to hear next.

Busting Myths about LIFTING during Pregnancy

Wed, 17 Dec 2025 05:00:00 -0500

The loudest voices on the internet say “don’t lift heavy when you’re pregnant.” We say: let’s look at what the body does, what the research shows, and how to train with confidence. Christina Previtt, pelvic floor physical therapist, researcher, and mom of two, unpacks three persistent myths—weight caps, benching on your back, and never holding your breath—and replaces them with clear, symptom-led guidance that respects both performance and pregnancy.

We start by clarifying the landscape: strength training is not one thing. Powerlifting, Olympic weightlifting, strongman, and CrossFit all stress the body differently, and pregnancy asks you to meet those demands with smart adjustments. Christina walks through new data from hundreds of recreational lifters training above 85% of their one-rep max and explains why the old 20 to 30 pound rule came from a lack of data, not evidence of harm. She also breaks down supine hypotensive syndrome, how to spot symptoms like dizziness or nausea, and simple fixes like using an incline for pressing so you can keep the bar moving safely.

Breath is the other lightning rod. The valsalva maneuver increases stability and load capacity, and recent studies show no adverse fetal effects during short efforts. Christina shares when exhaling on exertion can reduce pelvic floor strain, how to decide between strategies based on symptoms and goals, and why birth prep means practicing the opposite of max bracing. If you’re great at holding tension, you’ll benefit from learning to let go—especially in late-stage labor when pelvic floor relaxation matters most.

This conversation is built for lifters, coaches, clinicians, and curious partners who want evidence, not fear. You’ll leave with practical benchmarks to scale effort, scripts to collaborate with your provider, and a mindset shift: adjust your strategy, not your identity. Subscribe, share with a training partner, and leave a review to help more strong parents find real guidance. What myth should we tackle next?

Moving Before The Six Weeks

Wed, 10 Dec 2025 05:00:00 -0500

What if the six-week postpartum rule is more tradition than science? We take you inside a smarter, kinder approach to early recovery—one that blends evidence with real life so you can move your body sooner, safely, and with confidence. Christina shares the research on moderate activity at two to three weeks postpartum, explains why vigorous intensity may be too much for healing tissues, and lays out clear “navigational buoys” that turn the vague advice to “listen to your body” into specific, actionable signals.

You’ll learn why strict bed rest doesn’t align with modern rehab principles and how early, tolerable movement can reduce complications and lift your mood. We walk through low-strain exercises that fit busy days—supine core work, side-lying strength, seated upper-body moves—and show how to scale modified planks and gentle isometrics to rebuild pressure control without flare-ups. For lifters, Christina explains when an empty bar might be appropriate, how to progress with tiny plates, and which pelvic floor sensations are normal versus signs to slow down. We also talk about cesarean considerations, scar feedback, and how to set expectations during the fourth trimester.

This conversation acknowledges the realities of limited parental leave and the mental load of new motherhood. Instead of fear, we offer a framework that respects your timeline, your delivery, and your goals—whether that’s walking with ease, returning to CrossFit, or carrying a toddler without symptoms. If you’re ready to replace one-size-fits-all rules with practical steps rooted in pelvic floor health, strength training, and gradual exposure, you’ll leave with a plan and renewed trust in your body.

If this helped, subscribe, share with a friend who lifts, and leave a review to support more evidence-based guidance for active moms.

Rethinking Pregnancy Fitness Rules

Wed, 03 Dec 2025 05:00:00 -0500

Most advice about training through pregnancy and postpartum gets boiled down to catchy lines that spark more fear than clarity. We take those mantras head-on and replace them with something better: a body readiness approach that respects training age, context, and real signals your body sends while it adapts.

We start by unpacking “just because you can doesn’t mean you should,” a phrase that often implies harm without data. Instead of blanket restrictions on running, lifting, or core work, we walk through how exposure, technique, and smart progression drive safe adaptation as your body changes. You’ll hear how fitness history matters—the seasoned runner and the veteran weightlifter typically tolerate their sports differently than beginners—and why that matters for volume, range, and intensity choices during each trimester.

From there, we tackle “if you were doing it before pregnancy, you can keep doing it” and add the nuance most advice forgets. We outline what to watch for—bleeding, persistent heaviness, leaking at new thresholds—and how to respond by adjusting load, bracing strategy, tempo, or movement selection rather than quitting what you love. In the postpartum chapter, we contrast contraindications with screening cues, share practical examples of titrating impact and strength, and explain why “listen to your body” works only when you know which signals deserve a deload and which improve with progressive training.

If you’re an active parent, coach, or clinician seeking clear, compassionate guidance that preserves performance and confidence, this conversation is your roadmap. Subscribe, share with a friend who lifts or runs, and leave a review to tell us the biggest myth you want us to debunk next.

Rethinking Pregnancy Fitness And Pelvic Health

Wed, 26 Nov 2025 05:00:00 -0500

Stop earning your workout. We make the case that exercise is the tool for healing during pregnancy and postpartum, not a prize you unlock after perfect recovery. From lifting to running, we unpack how smart, scaled training can reduce pelvic symptoms, rebuild capacity, and restore confidence without waiting on arbitrary timelines.

We dig into the cultural and clinical biases that shape advice for mothers. Many pelvic health providers and coaches arrive in the field through their own birth stories—powerful experiences that can quietly nudge recommendations toward unnecessary restriction or rushed progression. We ask the hard question: is a “no” grounded in evidence, or in someone else’s fear? Along the way, we outline simple, criteria-based ways to progress load, manage impact, and modify before you stop, so movement remains a bridge instead of a barrier.

Education is the missing piece. Early postpartum physiology often includes shifting support of the vaginal walls, a lower cervix, and changes in abdominal tension—surprising, but frequently normal. We explain why labels like diastasis recti or pelvic organ prolapse may be overapplied in the earliest weeks and how moving diagnostic buoys toward clinical relevance protects mothers from stigma while still honoring symptoms. Rather than clinging to unproven rules like a universal 12-week return-to-run, we champion readiness markers, symptom-guided programming, and five to ten minute sessions that actually fit a new parent’s life.

If you’re ready to replace fear with capacity and confusion with clarity, this conversation will give you tools to train through change. Subscribe, share with a friend who needs encouragement, and leave a review to help more moms find evidence-informed, empowering care.

Early Gains After C-Section

Wed, 19 Nov 2025 05:00:00 -0500

What if the “wait six weeks” rule after a C-section is holding you back more than it’s keeping you safe? We unpack a smarter, kinder approach to recovery that treats movement like medicine—careful, progressive, and tailored to your body and your birth story.

We start by confronting a hard truth: post-cesarean recovery is wildly variable. Some moms coast, others struggle, and most get blanket restrictions that ignore physiology and context. Drawing on clinical experience and current research, we explain how early, appropriate movement can reduce complications, calm inflammation, and help scar tissue remodel with purpose. You’ll hear why gentle walking on the ward lowers DVT risk, how stacked posture protects the incision, and which core drills build stability without tugging on healing tissue.

Then we map a practical framework you can adapt with your care team. Around week two, focus on breath-led bracing, diaphragmatic control, dead bug and bird dog progressions, light pallof presses, and short EMOMs or Tabatas that fit newborn life. By weeks four to five, many can reintroduce neutral-position strength—kettlebell deadlifts, goblet squats, and light barbell work—while watching for pain, swelling, or bleeding changes. At six weeks, we test careful spinal motion: gentle hanging, small beat swings, yoga Sphinx and controlled extensions, advancing only if symptoms stay quiet. Throughout, we emphasize changing one variable at a time and honoring fatigue from blood loss and sleep.

This is a call to replace fear with informed freedom. We center emotional recovery, validate traumatic birth experiences, and offer clear red flags and green lights so you can move with confidence. Whether you’re a barbell lover or a brisk walker, you’ll leave with a step-by-step path to rebuild strength safely and reclaim your routine. If this resonates, subscribe, share with a friend who needs it, and leave a review with the one restriction you’d love to see rewritten.

How Active Moms Can Return To Running, Lifting, And Sport Without Fear

Wed, 12 Nov 2025 05:00:00 -0500

The first sprint after birth can feel like your body forgot the map. We get honest about that moment, then build a smarter route back to running, lifting, and sport with real tools you can use today.

We start with the emotional shock of early returns: missing your old speed, feeling awkward under a bar, and wondering where your core strength went. From there, we lay down clear buoys—simple checkpoints that guide when to push, when to hold, and how to pivot without fear. For CrossFit athletes, we map a practical path from 2–3 weeks of breath, bracing, and light circuits to 4–6 week barbell reintros, low-impact metcons, and gradual intensity in just one or two domains. Expect specific weights, movement options, and what “normal” feels like when grip and shoulders wake back up.

Strength timelines get real too. Many dedicated lifters hit 85–95% of pre-pregnancy numbers by nine to ten months, with sleep, fueling, and nursing shaping the curve. Then we tackle running head-on, cutting through scary anecdotes with what the evidence actually supports: a personalized, symptom-led return. You’ll get a time-based interval template (not mileage), how to check for leakage, heaviness, or rebound soreness, and the three strength staples every runner needs—staggered-stance deadlifts, loaded lunges, and resisted lateral work—to improve impact tolerance and reduce shin and knee issues.

Throughout, we tie in pelvic floor nuance, delivery factors, and why stories of prolapse don’t prove running “too early” caused it. We talk fueling, community, and mindset, because performance after birth isn’t just physical—it’s logistical and emotional. If you’ve been waiting for permission to move on your terms, with data and compassion, this is your map.

If this helped you build your plan, follow the show, share it with a friend who’s returning to sport, and leave a quick review so more moms find evidence without the fear.

From Diastasis To Deadlifts: Evidence, Not Myths

Wed, 05 Nov 2025 12:00:00 -0500

Think you “caused” your diastasis by breathing wrong or lifting heavy? Let’s retire the blame. We dig into what the research actually says about diastasis recti, core tension, and the real impact of progressive strength training after birth. No magic fixes, no fear-mongering—just practical steps to feel stronger, lift smarter, and trust your body again.

We also unpack the hormonal rollercoaster of early postpartum. Low estrogen can look like perimenopause: night sweats, dryness, joint aches, even a higher risk of frozen shoulder. Your period might return at six weeks or nine months and still be normal. And yes, surprise pregnancies can happen while nursing. We explain how cycles, prolactin, and training interact so you can make informed choices without anxiety driving the bus.

For athletes eyeing a comeback—powerlifters, runners, hybrid competitors—we map a realistic path back to the platform. Skip the crash cuts and rigid weight classes while you’re fueling recovery. Build capacity with tempo work, bracing, and pelvic floor coordination, then add load with patience. We also tackle prolapse with clarity: how to read symptoms, where a pessary fits, what conservative care can achieve, and when surgery is a valid route. Stronger before surgery often means better after, and smarter mechanics beat blanket lifting restrictions every time.

If you’re tired of conflicting advice and want evidence, empathy, and actionable plans, you’re in the right place. Subscribe, share with a friend who’s navigating postpartum training, and leave a review telling us the myth you most want debunked next.

Why Early Hormone Headlines Mislead And How Pregnant Athletes Can Train Smarter

Wed, 29 Oct 2025 12:00:00 -0400

A wave of excitement hit social media over a perimenopause hormone therapy “study” that hadn’t even cleared peer review. We pull back the curtain on how posters at medical conferences actually work, why methods and nuance matter, and how hype from massive accounts can eclipse the careful voices of the researchers themselves. It’s a candid look at women’s health misinformation, how it spreads, and why long-form conversations offer a better path to clarity.

From there, we dive into real questions from active moms. What explains breathlessness and fatigue at just eight weeks when your body looks the same? How do you navigate the identity whiplash of being an athlete who suddenly feels slower, quieter, and less recovered? We share practical ways to stay consistent, lean on community, and reframe expectations without losing performance completely. You’ll learn how to assess lower abdominal soreness after toes-to-bar, when a hip flexor or lower abdominal strain is the likely culprit, and when anxiety or ectopic history means it’s time to see a clinician.

We map out first-trimester strength work in clear terms: three focused full-body days, two to four sets per lift, rep ranges that respect energy, and simple progressions—add a rep, add a little load, or add a set as recovery allows. Instead of defaulting to scaling everything, we push for a progression mindset and modify only when your body asks. On pelvic girdle pain and sciatica, we compare slimmer pelvic belts like the Serola with fuller supports, explain who benefits most, and pair any device with targeted hip and trunk strengthening. We also spotlight a missing piece in the literature: how pre-pregnancy injury history shapes pain during pregnancy, and what that means for prevention.

If you’re an active mom, coach, or clinician who values evidence with empathy, this conversation gives you tools you can use today—plus the context to spot hype before it takes root. Subscribe, share with a friend who trains, and leave a quick review to help more women find trustworthy guidance.

From Conflicting Advice To Confident Training In Pregnancy

Wed, 22 Oct 2025 05:00:00 -0400

Conflicting rules about pregnancy exercise can make even seasoned athletes second-guess their training. We cut through the noise with a practical framework that honors your history, your symptoms, and your goals—so you can keep moving with confidence. Christina Previtt, pelvic floor physical therapist and researcher, digs into why guidance still conflicts, what the latest research actually supports, and how to use simple guardrails to make smart decisions in real time.

We break down the 150-minutes-plus-strength target, why “some” beats “none” at every step, and how to think about intensity when heart rate naturally runs higher during pregnancy. Runners get a deep dive on comfort strategies: strength training to reduce pelvic floor dysfunction risk, SI belts and compression to offload the pelvis and abdominal wall, and internal bladder supports like Impressa or Uresta for urethral hypermobility. If you’ve been told “don’t lift” or “no squats,” you’ll hear a clearer path: pick movements you can breathe through, brace without pain, and recover from within 24 to 48 hours, and modify when symptoms speak up.

We also reframe diastasis recti. A two-finger gap is often below clinical concern, the linea alba will lengthen to make room for baby, and targeted core work is not off-limits. Learn which exercises actually train the abdominal wall, how to scale without bulging or pain, and why capacity matters more than chasing closure during pregnancy. By the end, you’ll have a steady set of cues, tools, and options to tailor running, lifting, and daily activity across trimesters—without fear or guesswork.

If this Q&A style hits home, tap follow, share with a friend who’s training through pregnancy, and leave a quick review with your top question for part two. Your feedback shapes the next round of topics and helps more active moms find evidence they can use.

BONUS Episode: CESP conference day 1 take aways

Fri, 17 Oct 2025 05:00:00 -0400

Imagine your daily choices in pregnancy quietly shaping your child’s metabolism, stress responses, and emotional regulation for years. That’s the compelling throughline from our time at the Canadian Society for Exercise Physiology pre-conference, where leading researchers shared how movement and food quality during pregnancy build health that lasts well beyond birth.

We break down what the latest studies suggest about prenatal exercise, resistance training, and reducing ultra-processed foods. You’ll hear how even simple interventions—like pairing grocery support with a pedometer goal—can improve early childhood outcomes up to 36 months. We also talk candidly about the barriers that make “just exercise and eat well” feel unrealistic: long commutes, childcare, nausea, finances, or medical restrictions. Our aim is to cut the fear and guilt, and replace them with doable wins grounded in the 24-hour movement guideline, where any shift toward more activity and less sitting moves the needle.

Whether you’re an experienced lifter cruising through classes or taking your first steps into movement, you’ll find a flexible framework that respects context and celebrates small gains. We explore the nature–nurture blend and how epigenetics helps explain the long arc from prenatal habits to early development, without overselling certainty. The takeaway is warm and practical: choose what’s possible today, protect sleep where you can, keep stress in check, and let consistency do the heavy lifting for both you and your baby.

If this conversation helps, share it with a friend who needs encouragement, subscribe for more evidence-based guidance on pregnancy and postpartum performance, and leave a review to support the show. Your feedback shapes future episodes and helps more parents find their path.

You can lift with prolapse—and here's how

Wed, 15 Oct 2025 05:00:00 -0400

Fear thrives where facts are fuzzy—especially around pelvic organ prolapse. We open the blinds with clear explanations, zero scare tactics, and a practical path back to the barbell. You’ll hear why the vagina isn’t a hollow tube, what normal movement of vaginal tissues looks like when you bear down, and how providers actually assess prolapse across the anterior, posterior, and apical walls. More importantly, we focus on what your symptoms mean for your life and training, not just what a grade says on paper.

We get honest about timing and healing. Early postpartum tissues are remodeling, so a six‑week verdict rarely predicts your long‑term baseline. Think of prolapse like stretch marks: some bodies show more change, some less, and sensitivity varies. When heaviness or that “golf ball” sensation shows up, we map out next steps—conservative care to coordinate your pelvic floor, simple recovery positions to calm flares, and how a pessary can act like a sport-ready brace with the right fit. We also outline when surgery is typically considered, what options exist, and the trade‑offs to discuss if future pregnancies are on your mind.

Then we take on the weight room myths. Occupational lifting data isn’t the same as structured strength training, and newer research doesn’t show a significant increase in descent among strenuous sport athletes. Translation: you didn’t “cause” prolapse by one heavy session. We walk through a return-to-lifting framework—clean up bracing to avoid bearing down, use your breath as a pressure gauge, manage load to raise your symptom threshold, and reintroduce the belt with purpose. Along the way, we tackle constipation, coughing, and pelvic floor tightness, so you’re not clenching your way into more discomfort.

If this conversation eased your fears or gave you a plan, share it with a friend, subscribe for more evidence-based guidance, and leave a review to help other moms find reliable support.

Inside a Missed Miscarriage: Choices, Pain, and Partner Perspectives

Wed, 08 Oct 2025 05:00:00 -0400

The room got quieter when the number landed: HCG at 5,000—far too low for nearly thirteen weeks. From that moment, everything we’d been planning—the crib shuffle in our three-bedroom house, the baby names our kids were arguing over, the assumption we’d crossed into a “safe zone”—shifted into the harsh clarity of a missed miscarriage. We’re sharing the story we needed to hear: what the ER limbo feels like, how bedside ultrasound can foreshadow a formal diagnosis, and why lab values can be both information and heartbreak.

We walk through the real choices families face after pregnancy loss: expectant management and its long, uncertain timeline; medical management with misoprostol, including what the pain, bleeding, and safety thresholds actually feel like at home; and surgical management via D&C when speed, tissue testing, or medical necessity make it the right call. Along the way we talk about follow-up plans, HCG monitoring, when to seek help, and how to make decisions that match your values, schedule, support system, and mental health. This is practical, compassionate guidance from people who just carried it.

You’ll also hear the partner’s perspective—what it’s like to hold hope in a waiting room, to field waves of well‑meant messages, and to grieve a child without the physical markers of loss. We share how we told our kids, why simple rituals like a barefoot hike helped, and how community support can be both overwhelming and lifesaving. If you’ve been here, you’re not alone. If you haven’t, this conversation can help you support someone who has with empathy instead of minimization.

Subscribe for more honest, evidence‑informed conversations on pregnancy, postpartum, pelvic health, and strength. If this episode resonates, share it with someone who needs it and leave a review to help others find these stories.

Rethinking Kegels in Pregnancy: Evidence, Nuance, and What Your Body Actually Needs

Wed, 01 Oct 2025 05:00:00 -0400

The internet turned pelvic floor training into a turf war—“always Kegels” on one side, “never Kegels” on the other. We cut through the noise with a clear, evidence-backed framework that shows how to build strength, practice relaxation, and keep moving with confidence through pregnancy.

We start by grounding the conversation in what the research actually supports: pelvic floor muscle training can reduce postpartum urinary incontinence and help many pregnant athletes and recreational movers maintain function as load increases. From there, we zoom out to the system that matters most—the diaphragm, abdominals, hips, and pelvic floor—and explain why coordination beats clenching. You’ll hear how to choose your focus based on your starting point, what symptoms to watch, and why both contraction and full release are essential skills for labor, lifting, and daily life.

Together, we map a practical plan you can live with: simple tests to decide when to prioritize strengthening, how to practice relaxation without overthinking it, and easy “habit cues” to fit training into a full schedule. We also challenge the myth that strengthening blocks relaxation during pushing and show how education and timing are the real game changers. Whether you’re entering pregnancy with previous leaks or feeling strong and symptom-free, you’ll learn how to adapt training to your week, trust your body’s signals, and stay aligned with long-term pelvic health.

If this helped you drop the confusion and find your middle ground, follow the show, share it with a friend who lifts, and leave a quick review with your biggest takeaway. Your questions shape future episodes—what should we unpack next?

Cesarean Delivery: What Every Mother Should Know

Wed, 24 Sep 2025 05:00:00 -0400

Cesarean delivery affects one in three births in America, yet many expectant mothers remain unprepared for this possibility. As a pelvic floor physical therapist and athlete who has competed while pregnant, I'm pulling back the curtain on C-sections with compassion and expertise.

The journey begins with addressing the emotional landscape. If you experienced an unplanned cesarean, hear this: you did not fail. You delivered your baby. This message resonates deeply with listeners who've felt disappointment when birth plans changed unexpectedly. I explore the value of doulas as advocates during these pivotal moments and explain why grieving an unexpected birth experience is both normal and important.

We dive into the different types of cesarean births - planned, emergent, and emergency - demystifying each scenario with clear explanations that go beyond medical jargon. You'll learn what actually happens during the procedure, from the horizontal skin incision to the lesser-discussed vertical internal cut that impacts your recovery.

The podcast shines in its practical recovery guidance. We explore the concept of a "gentle cesarean" with music, delayed cord clamping, and skin-to-skin contact. I share evidence-based rehabilitation techniques including early walking, pelvic floor exercises, and the crucial but often overlooked scar mobilization techniques for both the visible and internal incisions.

Most powerfully, this episode transforms anxiety into agency through knowledge. Whether you're currently pregnant, recovering from a cesarean, or planning future pregnancies, you'll gain a comprehensive understanding of cesarean delivery that empowers rather than frightens. The techniques shared apply whether your C-section was six weeks or six years ago.

Ready to rebuild your strength after cesarean birth? Visit thebarbellmamas.com to explore our programs designed specifically for athletic mothers at every stage of the journey.

Pregnancy Exercise: Do We Really Need Modifications?

Wed, 17 Sep 2025 05:00:00 -0400

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.

The Evolution of Prenatal Exercise: Breaking Down Barriers

Wed, 10 Sep 2025 06:00:00 -0400

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.

Navigating Exercise in Early Pregnancy

Wed, 03 Sep 2025 05:00:00 -0400

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.

Prepping for Baby #2: What Changes?

Wed, 27 Aug 2025 05:00:00 -0400

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!

Building Athletes Through Motherhood

Wed, 20 Aug 2025 05:00:00 -0400

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!

The Truth About Breastfeeding and Injury Risk

Wed, 13 Aug 2025 06:00:00 -0400

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.

Food as Fuel: Navigating Nutrition for Active Moms

Wed, 30 Jul 2025 05:00:00 -0400

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.

Rethinking Diastasis Recti

Wed, 23 Jul 2025 05:00:00 -0400

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.

Breaking Down "Floored": A Critical Analysis of Pelvic Floor Advice

Wed, 16 Jul 2025 05:00:00 -0400

Dive into a thoughtful critique of "Floored," the bestselling pelvic floor health book by Dr. Sarah Reardon (The Vagina Whisperer). This episode unpacks both the groundbreaking achievements and potential shortcomings of this influential text that's reshaping how we talk about pelvic health.

As a pelvic floor physical therapist and researcher, I offer a balanced assessment of how this book succeeds brilliantly in making pelvic floor conversations accessible and shame-free. The conversational tone and clear explanations of complex anatomy deserve significant praise, especially in the excellent chapters on sexual function and pain management.

However, I challenge several recommendations around posture and exercise that don't align with current evidence. Claims suggesting crossing your legs or specific sleeping positions cause dysfunction aren't supported by research. Similarly, the advice to "always Kegel during resistance training" and "always exhale during exertion" oversimplifies the complex, integrated nature of how our bodies naturally function during movement.

Most concerning are statements suggesting women can cause "permanent pelvic floor dysfunction" by returning to exercise "too soon" after birth - language that inadvertently blames mothers for symptoms largely determined by genetics and birth trauma. These symptoms are expected parts of recovery, not indicators of failure.

Whether you've read the book or are curious about pelvic health, this episode offers valuable context for understanding how we can empower rather than frighten women with health information. Let's celebrate progress while continuing to evolve our understanding based on the best available evidence.

What pelvic health books or resources have you found most helpful? Share your thoughts and join the conversation about evidence-based approaches to women's health.

When Experience Replaces Expertise: The Influencer Problem in Pregnancy & Fitness

Wed, 09 Jul 2025 05:00:00 -0400

Have you ever wondered why certain pregnancy myths refuse to die despite lacking scientific evidence? The answer lies in how our digital ecosystem perpetuates misinformation through well-meaning but often unqualified influencers.

The motherhood space on platforms like TikTok has become a breeding ground for myths around labor induction and postpartum recovery. When desperate moms-to-be try curb walking or special teas before spontaneously going into labor, they create powerful mental associations between these activities and their outcomes. This saliency effect—attributing results to the most recent notable action—creates the illusion that these methods work, when in reality, baby was simply ready to arrive.

Even more concerning is the postpartum recovery space, where influencers showcase remarkable physical transformations while marketing simple programs as the secret to their success. What's conveniently omitted is the foundation that made their recovery possible: years of prior training, home gyms, supportive partners who prioritize fitness, favorable genetics, and fewer responsibilities (particularly with first babies). These privileged circumstances create the perfect environment for rapid recovery that most women simply don't have access to.

The fundamental problem is the conflation of personal experience with expertise. As fitness professional Claire from Barbell Medicine perfectly states, "Your experience does not equal your expertise." Without proper education and diverse client experience, these influencers create underdosed, one-size-fits-all programs that fail to deliver promised results for most followers. The consequence? Women blame themselves when they can't achieve influencer-like outcomes, despite diligently following recommendations.

This isn't about vilifying well-intentioned creators but encouraging transparency about scope of practice, program limitations, and the many factors beyond exercise that contribute to outcomes. We deserve nuanced conversations about pregnancy and postpartum fitness that acknowledge the complex interplay of genetics, training history, and life circumstances—something impossible to deliver in 15-second sound bites designed to sell programs.

Have you encountered fitness myths that seemed too good to be true in your motherhood journey? Share your experience or join us on TikTok @thebarbellmama for evidence-based information that respects the uniqueness of your path.

Reframing Pelvic Floor Research

Wed, 02 Jul 2025 05:00:00 -0400

Groundbreaking research is reshaping what we know about pelvic health for active women. This episode dives into three significant developments that challenge conventional wisdom about incontinence, pregnancy exercise, and pelvic organ prolapse.

The first revelation? Athletes who experience leaking during exercise actually have stronger pelvic floors, not weaker ones as previously thought. Recent studies from both strength athletes and endurance runners confirm this surprising finding. The real culprits appear to be coordination deficits (the pelvic floor contracting too late during impact) and weak gluteal muscles that fail to properly support the pelvic floor system. This suggests we need to move beyond simple Kegels to address the entire core system.

Equally exciting is new research examining highly active pregnant women who exercise more than 300 minutes weekly in their third trimester. These women experience fewer delivery complications than less active counterparts, though they show slightly higher rates of diastasis recti postpartum. Rather than recommending exercise reduction, we should focus on strengthening these athletes' core muscles and considering external support options to help them safely maintain their preferred activity levels.

Perhaps most transformative is the medical community's reconsideration of pelvic organ prolapse definitions. With up to 50% of women having anatomical findings that would classify as prolapse but only 3-8% experiencing symptoms, we're questioning whether we're pathologizing normal anatomy. The vagina naturally moves and shifts throughout the day—it's not a rigid structure. Current assessment methods don't reflect real-world function, creating unnecessary fear for many women.

These research developments collectively signal a more sophisticated approach to pelvic health—one that considers coordination, functional movement patterns, and individual variability rather than simplistic strength-focused solutions. For active women navigating motherhood, this evolution promises more effective support with fewer unnecessary restrictions.

Battling the Silence: Postpartum Depression and Exercise

Wed, 18 Jun 2025 05:00:00 -0400

Fear nearly kept me from motherhood. Growing up watching my mother battle severe mental health challenges that began in her postpartum period with twins left me terrified that history might repeat itself. That deeply personal story opens our candid exploration of postpartum depression and anxiety—conditions that affect countless women who suffer in silence.

What exactly distinguishes normal "baby blues" from actual mood disorders requiring intervention? When does typical new-parent worry cross the line into clinical anxiety? These questions remain frustratingly difficult to answer, particularly with postpartum anxiety, which lacks the research attention and screening tools that depression has received. Many high-achieving women dismiss their symptoms as merely being "type A" or having "perfectionist tendencies," missing opportunities for early intervention.

The most exciting development in this field comes from emerging research showing that exercise—specifically accumulating 120 minutes weekly of moderate activity—provides significant protection against postpartum mood disorders. This evidence helped transform international guidelines away from mandatory six-week exercise restrictions. When you're in a vulnerable low-estrogen state that predisposes you to depression, movement becomes more than physical rehabilitation—it's mental health medicine.

For mothers struggling with depression symptoms who can barely get out of bed, the standard exercise prescription can feel impossible. That's where "movement snacks" prove transformative—just 5-10 minutes of activity can provide immediate mood benefits. Starting small and building gradually creates momentum when traditional workouts seem overwhelming.

Most importantly, we must normalize asking for help. The cultural expectation that mothers should silently shoulder their burdens does immeasurable harm. As one poignant quote reminds us: "I want you to bother me." Your friends want to support you through difficult times, not just celebrate the happy moments. They want to sit with you in vulnerability without judgment.

Ready to break the silence around maternal mental health? Share this episode with someone who might need permission to reach out. Remember that no matter where you are in your motherhood journey, you never need to face these challenges alone.

Lessons from the Female Athlete Conference

Wed, 11 Jun 2025 05:00:00 -0400

The boundaries of female athleticism are expanding in thrilling ways, yet the research supporting women's unique physiological journeys lags significantly behind. From my recent experience at the Female Athlete Conference in Boston, I've returned brimming with insights about how we're finally beginning to address this disparity.

What makes this biennial gathering extraordinary is the spirit of collaboration. Sports medicine physicians, obstetricians, researchers, physical therapists, nutritionists, and coaches share knowledge freely, recognizing that advancing women's sports medicine requires collective effort rather than competition. This stands in refreshing contrast to the typically siloed approach in both healthcare and academia.

A powerful theme emerged around trusting athletes to tell their own stories. In the shadow of the USA Gymnastics abuse scandal, healthcare providers are recognizing how critical it is to center athletes in their care decisions. This parallels what we need in maternal healthcare – placing the birthing person at the center while providers serve as supportive guides rather than authority figures. The most successful approach appears to be multidisciplinary, as demonstrated by the US rowing team where two athletes had babies three months apart during Olympic training and returned to win medals with comprehensive support.

The conference revealed fascinating nuances about menstrual cycles, with research showing extreme variability in cycle length, ovulation timing, and hormone profiles among athletes. This variability makes generic cycle-syncing workout programs virtually impossible to implement effectively. More concerning were discussions around fertility risks in elite sport, where high training volumes combined with inadequate fueling can lead to anovulatory cycles even when menstruation appears regular.

Perhaps most exciting was the focus on previously neglected populations – particularly masters athletes navigating perimenopause and menopause. With some women transitioning directly from postpartum to perimenopause (especially those having children in their 40s), there's an urgent need for research in this area. Equipment design also emerged as a critical barrier, with revelations about cyclists undergoing labioplasty because bike seats weren't designed for female anatomy.

The most profound reframing questioned why we measure women's sporting advancement by how closely it approaches men's sports. What if instead, we focused on making women's sports the absolute best they can be without male performance as the benchmark? This perspective shift invites us to value women's sport for its unique contributions rather than as a perpetual game of catch-up.

Join me as we continue exploring how these emerging insights can support your journey as an active woman through pregnancy, postpartum, and beyond!

Debunking Myths About Pregnancy-Related Pelvic Girdle Pain

Wed, 04 Jun 2025 05:00:00 -0400

Pregnancy doesn't have to mean suffering through pain until delivery day. In this myth-busting episode, pelvic floor physical therapist Christina Prevett tackles one of pregnancy's most common yet misunderstood challenges: pelvic girdle pain.

Between 50-75% of pregnant individuals experience muscle aches and pain, particularly around the pelvis. But the common advice to "just wait until the baby comes" or dismissing it as "normal pregnancy discomfort" prevents many from finding the relief they deserve. Christina systematically dismantles four harmful myths about pregnancy-related pelvic girdle pain, including the widespread misconception that the hormone relaxin is solely to blame.

What's really happening when pregnancy causes pelvic pain? Christina explains how pregnancy shifts the balance between our body's static supports (ligaments) and dynamic supports (muscles), requiring our hip, inner thigh, and pelvic floor muscles to work harder. This understanding transforms how we approach treatment—instead of resting completely, strategic strengthening becomes crucial.

Through practical modification strategies, supportive equipment recommendations, and specific strengthening exercises, Christina provides a comprehensive approach to managing pain during pregnancy. She shares her personal experience with pelvic girdle pain during both her pregnancies, demonstrating how active management rather than passive waiting led to quick relief.

Whether you're currently pregnant and struggling with pain or a fitness professional working with pregnant clients, this episode delivers actionable strategies to transform the pregnancy experience from one of endurance to empowerment. Your pregnancy journey doesn't have to include unmanaged pain—there are evidence-based solutions waiting for you.

The Core Connection: Why You Might Be Peeing During Workouts

Wed, 28 May 2025 05:00:00 -0400

For active women who've experienced that embarrassing leak during a heavy lift, this episode challenges everything you thought you knew about pelvic floor function. Diving deep into the science of bracing mechanics, Christina Previtt unravels the fascinating relationship between breath, core tension, and pelvic health that revolutionizes how we approach strength training.

Forget the simplistic advice to "just do more Kegels." Research reveals a surprising truth: women who experience incontinence during lifting often have stronger pelvic floors than those who don't. Christina explains why coordination—not weakness—is frequently the real culprit, and how understanding the entire core canister system transforms both rehabilitation and performance.

The Valsalva maneuver (that instinctive breath hold during heavy efforts) has been unnecessarily vilified, especially for pregnant and postpartum women. Christina presents compelling evidence that this natural bracing strategy isn't inherently problematic—it's a trainable skill that, when properly executed, can actually support pelvic health while enhancing performance.

Whether you're an expecting mother concerned about safe lifting, a postpartum athlete working to rebuild your foundation, or simply someone who wants to lift without leaking, this episode provides actionable insights that bridge the all-too-common gap between rehabilitation and performance training. By understanding how proper bracing distributes pressure throughout your core system rather than directing it downward, you'll discover how to protect your pelvic floor while still challenging yourself in the gym.

Ready to transform both how you think about and how you feel during your lifts? This episode might just be the missing piece in your training and recovery puzzle. Subscribe to Barbell Mamas for more evidence-based conversations at the intersection of motherhood, strength, and pelvic health—where we're redefining what's possible for athletic women through every stage of life.

Behind the Highlight Reel: The Truth About Pregnancy and Postpartum Journeys

Wed, 21 May 2025 05:00:00 -0400

The comparison trap is real, and it's especially potent in the pregnancy and postpartum space. As someone who's been both celebrated and criticized for weightlifting through pregnancy and competing just months after giving birth, I've witnessed firsthand how social media creates unrealistic expectations.

When that ultramarathon runner went viral for nursing her baby throughout a 100-mile race, I saw the same pattern unfold again: celebration quickly followed by a wave of women feeling inadequate about their different journeys. While I'll always celebrate these extraordinary athletic feats, there's something critical we're missing in these conversations.

Nobody's sharing the full picture online. That runner who makes postpartum recovery look effortless? She might be managing prolapse symptoms. The CrossFit athlete back at the gym three weeks after birth? She might be there because exercise is keeping severe postpartum depression at bay. I know because that was my story – competing while managing hypertension, incontinence, and painful intercourse. The highlight reel never shows these struggles.

The beautiful paradox is that these extreme cases have actually expanded possibilities for all mothers. Five years ago, I was told lifting weights would harm my baby. Today, because boundary-pushers documented their journeys, medical professionals can offer personalized approaches rather than one-size-fits-all restrictions. When we normalize various exercise intensities during pregnancy and postpartum, everyone benefits – from the yoga enthusiast to the competitive weightlifter.

What looks like symptom-free recovery is often strategic movement as rehabilitation. Current research increasingly supports earlier return to activity for both physical healing and mental health benefits, particularly in preventing postpartum depression and anxiety. Instead of assuming exercise indicates a "perfect" recovery, consider that it might be someone's medicine.

If you've felt the sting of comparison when your journey hasn't matched those perfect Instagram posts, you're not alone. Your timeline is valid whether it's three weeks or three years. Mute accounts that trigger you, find guidance that meets you where you are, and remember – behind every social media success story is a complex reality we're never fully seeing.

Your Body After Baby: What Nobody Tells You About Early Postpartum

Wed, 14 May 2025 05:00:00 -0400

Have you been told to wait six weeks before returning to exercise after having your baby? This long-established guideline is being challenged by new research and expert consensus. As a pelvic floor physical therapist, CrossFit athlete, and mom of two, I'm pulling back the curtain on what early postpartum recovery really looks like and why that six-week rule deserves a serious update.

The postpartum period often feels like whiplash—from constant medical attention during pregnancy to suddenly feeling abandoned once baby arrives. While your newborn gets thoroughly examined, your recovery becomes an afterthought, typically reduced to a brief check at six weeks postpartum. But what about those crucial early weeks when everything feels strange and uncertain in your body?

In this deeply personal episode, I share my own Mother's Day reflections (including the moment my child spilled water on my laptop!) before diving into the transformative potential of early pelvic floor physical therapy. Around two weeks postpartum, these appointments provide more than just physical assessment—they offer space to process your birth story without judgment, clarify which sensations are normal versus concerning, and develop a personalized plan for returning to movement.

You'll learn why feeling heaviness around your vagina doesn't necessarily mean prolapse, why your core feels foreign after birth, and why gentle early movement can significantly benefit your mental health without harming your recovery. Drawing from both research and clinical experience, I explain how my own family history of postpartum depression shaped my approach to postpartum exercise and why current evidence supports a more individualized timeline for return to activity.

Whether you're currently navigating the fourth trimester, planning for a future pregnancy, or supporting someone who is, this episode provides crucial information that's often missing from standard postpartum care. Ready to transform how you think about recovery after birth? Listen now, and let's reclaim the postpartum journey together.

The Truth About Coning Won't Destroy Your Core

Wed, 07 May 2025 05:00:00 -0400

The journey toward understanding diastasis recti has been filled with misconceptions, fear, and outdated advice. As a pelvic floor physical therapist who's witnessed this evolution firsthand, I'm sharing why our approach to core health in pregnancy needs a complete reframe.

What exactly is diastasis recti? It's not a tear or split, but rather a normal lengthening of the tissue between your rectus (six-pack) muscles to accommodate your growing baby. For years, we've defined it as a gap wider than two finger widths during a head lift – but recent research shows over 57% of the general population has this "condition," whether they've been pregnant or not. When more than half of us have this supposed "dysfunction," perhaps we need to reconsider what's actually normal.

The advice to avoid all "coning" (that visible dome shape along your midline during exercise) has scared countless pregnant people away from maintaining their core strength. This fear-based approach often leads to unnecessary deconditioning that makes postpartum recovery harder, not easier. I've seen this both in my clinical practice and in my own pregnancies – the pregnant athletes who maintained appropriate strength training often bounce back faster, even if they experienced some coning along the way.

Leading experts like Diane Lee are now suggesting we need completely new frameworks – perhaps only considering gaps of four finger widths or greater as clinically meaningful, while also incorporating functional strength assessments and quality of life measures. The gap measurement alone tells us very little about how well your core functions or how you feel in your daily activities.

Ready to rethink everything you've been told about your core during pregnancy? Join me as we explore the science behind these changing perspectives and discover how to stay strong through pregnancy without unnecessary fear.

What have you been told about diastasis recti? Share your experience or questions, and let's continue this important conversation about pregnancy, strength, and our evolving understanding of what's truly normal.

Bracing and Belting for Performance and The Pelvic Floor

Wed, 30 Apr 2025 05:00:00 -0400

Having a strong brace is important for lifting heavy weights. It is a critical part of CrossFit, powerlifting and weightlifting. Not to mention just life. We use bracing when we move couches, pick up our kiddos etc.

Weightlifting belts are a performance aid that really helps us to create stiffness through our midline to lift more as well.
We did an entire video on it on our YouTube channel.

Knowing HOW to brace and use a weightlifting belt though is super important for our pelvic floors AND our performance. 50% of women pee when they lift heavy weights.

That is a massive number! But there is things we can do about it. We break it all down in this week's podcast episode

If youre interested in learning specifica considerations for returning to bracing postpartum, check out our Barbells after Babies Webinar free.

Olympic Lifting Modifications for Pregnancy and Postpartum Athletes

Wed, 23 Apr 2025 05:00:00 -0400

When you're passionate about Olympic weightlifting, pregnancy doesn't mean you have to abandon the barbell—it means learning to adapt with intelligence and awareness. Christina Prevett breaks down the crucial modifications that keep both mom and baby safe while preserving hard-earned technique.

The conversation explores four key considerations every pregnant weightlifter needs to understand. First, contact points and bar path must adapt as your baby bump grows—not because contact is dangerous, but because forcing traditional positioning can develop technical habits that are difficult to break postpartum. Second, the speed and depth of squats require personalized modification based on how your changing body feels in these positions. Third, setup positions from the floor may need elevation or stance adjustments to accommodate your growing belly. Finally, breathing strategies can shift from traditional bracing to continuous exhales that maintain core stability while respecting pregnancy physiology.

What makes this episode particularly valuable is the practical postpartum guidance. Christina explains why technique, not strength, becomes the limiting factor after delivery. The dramatic shift from pregnant to non-pregnant happens rapidly, leaving many athletes feeling disconnected from their body awareness. Starting with empty barbell work becomes crucial for proprioceptive retraining before adding load.

Special attention is given to C-section recovery, with innovative modifications like the "no contact snatch" that respect surgical healing while maintaining training consistency. The guidance extends to belt use timelines and core rehabilitation approaches that transfer directly to barbell performance.

Whether you're planning a pregnancy, currently pregnant, or navigating postpartum return, this episode provides the blueprint for maintaining your weightlifting practice safely through all phases of motherhood. Ready to keep the barbell in your life through pregnancy and beyond? This is your roadmap.

Everything you need to know about Pregnancy-Related Pelvic Girdle Pain

Wed, 16 Apr 2025 05:00:00 -0400

Over half to as manyas 75% of pregnant individuals will experience some amount of muscular pain. The most common of which is pelvic girdle pain.

So many mamas can go to their providers and be told that there is nothing that they can do and that theyjust need to "wait until the baby comes out"

That is simply not true!

In this episode, Christina breaks down the myths then talks about the methods of treatment for pelvic girdle pain during your pregnancy.

If this is you, don't worry - there are things we can do to help!

Beyond the Uniform: Why Pelvic Floor Function Matters for Service Women

Wed, 09 Apr 2025 05:00:00 -0400

Christina Prevett shares powerful insights about pelvic floor issues in the military and advocates for better awareness and support for female service members. She connects her personal experience using exercise as a coping mechanism during difficult times to the importance of movement for pregnant and postpartum women's mental health.

• One in three female service members experience pelvic floor or genitourinary complaints
• Military physical testing and duties place significant demands on the pelvic floor
• Six key gaps exist in military support: lack of education, stigma, toilet access during deployment, urge suppression, menstrual cycle management, and pregnancy/postpartum fitness
• Research shows high-strain activities like paratrooper training can change vaginal wall mobility even in women who haven't given birth
• Pelvic floor issues can be categorized as "not strong enough," "not coordinated enough," or "too tight" syndromes
• Sexual trauma in military settings may contribute to pelvic floor dysfunction
• Building resilience through proper mechanics and individualized rehabilitation is key for returning to duty after pregnancy
• These principles apply broadly to women in physically demanding occupations beyond the military

I hope you found that interesting. If you have any other questions or comments, let me know. Otherwise, have an incredible week and I will talk to you all next time.

Beyond the 6-Week Checkup: Reimagining Postpartum Fitness

Wed, 02 Apr 2025 05:00:00 -0400

Revolutionary new research is transforming how we approach postpartum exercise, and it's about time we talk about it. The 2025 Canadian guidelines for physical activity throughout the first year postpartum have finally been published, and they're challenging outdated restrictions that have limited new mothers for generations.

As a pelvic floor physical therapist and researcher witnessing this paradigm shift firsthand, I'm sharing the ten key points from these groundbreaking guidelines that prioritize both physical and mental wellbeing. From encouraging early light activity immediately after birth to debunking myths about waiting 12 weeks for running, these evidence-based recommendations create space for women to trust their bodies and progress at their own pace.

The guidelines take a refreshingly holistic approach, acknowledging that the postpartum period presents unique challenges that might make exercise difficult. Rather than imposing rigid timelines, they advocate for individualized, symptom-based progression and emphasize that some movement is better than none. Most importantly, they recognize the critical role exercise plays in mental health recovery—something I experienced personally during my recent miscarriage journey, where running became my emotional lifeline. This research confirms what many mothers have intuitively known: movement matters for our minds as much as our bodies.

Curious about how these guidelines might change your approach to postpartum fitness? Download the full document from the British Journal of Sports Medicine website and join the conversation about reimagining recovery after childbirth. Share your thoughts and experiences—I'd love to hear how you're navigating your own return to movement!

The Cesarean Recovery Roadmap: Movement, Healing, and Beyond

Wed, 26 Mar 2025 05:00:00 -0400

Cesarean birth requires thoughtful rehabilitation, but the old advice of extended bed rest is outdated. As a pelvic floor physical therapist who's competed in CrossFit and weightlifting through pregnancy and postpartum, I'm sharing evidence-based guidance for early C-section recovery and return to movement.

Surprisingly, research shows that appropriate movement soon after surgery actually reduces complications. Just as patients who undergo heart surgery are encouraged to walk the same day, C-section recovery benefits from gentle, early mobilization. Using a pillow to splint your incision can make those first movements more comfortable, though some discomfort is normal and expected.

Between 2-6 weeks postpartum, you can progress to bodyweight exercises in neutral positions - think glute bridges, gentle squats with baby, and seated upper body movements. These often feel better than extended walking during early recovery. Throughout this phase, we watch for clinical signs to guide progression: sharp pain, increased redness, or signs of infection indicate a need to scale back.

The emotional component of cesarean recovery deserves equal attention. Many women experience complex feelings when looking at their scar, especially if the surgery wasn't planned. While everyone emphasizes that "a healthy baby is what matters," it's completely valid to process your feelings about your birth experience and changing body.

Around 4-6 weeks post-surgery, gentle scar mobilization becomes important, though surprisingly, there's zero research on this despite it being standard clinical practice with excellent results. After six weeks, we can explore movements beyond neutral positions - gentle extensions, rotations, and side bends - to prepare for the full range of movements required in daily life and physical activity.

Ready to reclaim your strength after cesarean birth? This episode provides the framework to guide your individual journey back to the movements you love.

New Research Challenges Old Rules

Wed, 19 Mar 2025 05:00:00 -0400

Traditional postpartum exercise guidelines are being dramatically rewritten thanks to groundbreaking new research. As someone who contributed to this international Delphi study, I'm buzzing with excitement about what these findings mean for new mothers everywhere.

The study's most revolutionary conclusion? For typical postpartum recovery, there are no absolute contraindications to returning to exercise. That mandatory six-week wait for medical clearance—the one that keeps countless new mothers sidelined while their bodies decondition—may not be necessary after all. This shifts our entire approach from restriction-based to empowerment-focused.

Equally significant is the study's position on pelvic floor sensations. Those feelings of heaviness, pressure, or even mild leaking that many experience postpartum aren't red flags requiring medical intervention before exercise resumes. They're expected parts of recovery, similar to how we'd approach rehabilitation for any other body part. Just as I'd encourage someone recovering from a shoulder injury to work through some discomfort to rebuild strength, postpartum bodies benefit from gradually challenging those healing tissues.

The research has led to the development of a new screening tool—the GAQ Postpartum questionnaire—which fitness professionals can use to guide appropriate return to activity. This represents a shift from arbitrary timelines to individualized guidance, giving women "navigational buoys" instead of blanket restrictions.

For those interested in diving deeper, the paper is available as open access on the British Journal of Sports Medicine website (published March 7th). And stay tuned for comprehensive return-to-exercise guidelines coming in April, which will further transform maternal healthcare approaches.

This research validates what many of us have observed clinically—that women's bodies are incredibly resilient, and with the right support, they can safely return to movement earlier than previously thought. How might your postpartum journey have been different with these evidence-informed guidelines?

Stop Fearing Your Body's Feedback Loop

Wed, 12 Mar 2025 05:00:00 -0400

The shame and fear surrounding postpartum symptoms have gone unchecked for far too long. As a pelvic floor physical therapist and athletic mom, I'm here to dismantle the myth that leaking, coning, or feeling heaviness means you've done something wrong or caused permanent damage.

When we rehabilitate any other body part, we deliberately provoke symptoms within reasonable limits to build strength. Yet somehow, we've created a culture where postpartum women are told to avoid anything that triggers the slightest symptom—a standard that would be considered absurd in other rehabilitation contexts. Your symptoms aren't failures; they're valuable feedback about your body's current thresholds.

Think about it: you wouldn't expect to be symptom-free while recovering from surgery, so why do we place this impossible standard on postpartum bodies? Recovery isn't linear. You'll have good days and challenging days, but what matters is the overall trajectory of improvement. When you haven't jumped for 10 months, your body needs time to recalibrate—your center of gravity has changed, your joints feel different, and your pelvic floor must relearn how to respond.

The real issue isn't about avoiding symptoms but understanding your personal comfort with them. Some women don't mind a little leaking during runs if it means maintaining their fitness routine, while others prefer a more conservative approach. Problems arise when there's a mismatch between your risk tolerance and your healthcare provider's outlook. If you're ready to push boundaries while your provider focuses only on restrictions, it creates unnecessary frustration and shame.

Remember: you're making decisions with the information available to you right now. If symptoms appear, you haven't ruined anything—you've simply discovered where your current threshold lies. And I promise that threshold will change as you heal and strengthen. Want to feel empowered rather than fearful in your postpartum fitness journey? Subscribe to Barbell Mamas for guidance that respects both your body's needs and your athletic goals.

The Truth About Exercise and Pregnancy

Wed, 05 Mar 2025 05:00:00 -0500

Get ready to dive into a rich conversation on the Barbell Mamas podcast where we explore the intersection of pregnancy and fitness! Christina Prevett, a dedicated pelvic floor physical therapist and mother, unpacks her own experiences, shedding light on how motherhood impacts our relationship with exercise. This episode touches on crucial themes such as the influence of social media on pregnant women’s fitness decisions and the misconceptions that flood the narrative around safe practices.

Through Christina’s candid reflections, listeners will find clarity on the importance of listening to one’s body as an essential part of navigating workouts during pregnancy. She challenges conventional timelines and offers an empowering perspective that emphasizes personal readiness over strict guidelines. Whether you're an athlete or just looking to maintain your fitness, this episode will equip you with valuable insights tailored to your unique experience.

Join the conversation as we break down barriers, debunk myths, and build a community that embraces fitness in all its forms during the beautiful journey of motherhood. Subscribe, share, and leave a review to help us reach more women on their motherhood journey!

Navigating Medical Realities for Active Moms

Wed, 26 Feb 2025 05:00:00 -0500

Step into a heartfelt conversation about the challenges and victories faced by mothers who strive to maintain their physical health amidst the overwhelming journey of pregnancy and postpartum experiences. In this episode, Christina Prevett, a pelvic floor physical therapist and devoted mom, opens up about her personal experiences with vulnerability in healthcare. We dive deep into the emotional struggles surrounding pregnancy loss, the importance of empathy in obstetrical care, and how sharing personal narratives can create a robust support network for mothers.

Christina shares the rollercoaster of her own fertility journey, navigating moments of heart-wrenching loss and the subsequent medical care that made her feel both supported and vulnerable. This episode challenges the clinical detachment often observed in healthcare settings by emphasizing the necessity of nurturing emotional connections between providers and patients. As Christina reflects on her experiences, listeners are invited to consider their own feelings of vulnerability and the need for authentic communication during times of upheaval.

By daring to address these sensitive topics openly, we hope to foster a conversation that uplifts and connects moms—reminding them that they're not alone and that sharing their journeys is vital in creating community. Join us as we explore the depths of motherhood, the impact of emotional experiences, and the ways we can support each other through the complexities of life's journeys. Be sure to share this episode, subscribe, and leave a review to help others discover this essential conversation!

Reclaiming Gymnastics Confidence Postpartum

Wed, 19 Feb 2025 07:00:00 -0500

Rediscover your gymnastics prowess postpartum with insights from Christina Prevett, a seasoned pelvic floor physical therapist and exercise researcher. Imagine confidently tackling handstands and kipping pull-ups after childbirth, without hesitation or fear. Christina combines her personal journey as a mother of two with her professional expertise to offer practical advice on maintaining and rebuilding core strength. She shares the secret to harnessing the power of your transverse abdominis, shoulders, lats, and grip, challenging the notion that pregnancy should limit your physical capabilities. Through her guidance, active moms are empowered to embrace their fitness journeys and reclaim their gymnastics skills with confidence.

Unpack the nuances of postpartum recovery, whether it's a natural delivery or C-section, and understand how factors like torso length can shape your fitness comeback. Christina sheds light on the common hurdles and offers early postpartum exercises like deep breathing and bird dogs to kickstart your recovery. With a rich library of resources available on barbellmamas.com and a dedicated YouTube channel, Christina equips listeners with the tools needed to maximize their gymnastics strength postpartum. Transform this period into an opportunity for unprecedented growth, and look forward to a wealth of knowledge that will be shared in the upcoming discussions.

Understanding Pelvic Floor Changes During Pregnancy

Wed, 12 Feb 2025 05:00:00 -0500

Ever wondered how pregnancy fatigue and vomiting can challenge the pelvic floor? Tune in to the latest episode of the Barbell Mamas podcast, where we unravel the physical complexities of pregnancy. Christina Prevett, a pelvic floor physical therapist, joins co-host Sheena Berman to explore how the tiredness of pregnancy and frequent vomiting can strain the pelvic floor, leading to symptoms like involuntary urine release. With insights from Dr. Jenny LaCrosse, we dive into anatomical variations and the potential hormonal links that might predispose some individuals to pelvic floor issues. This episode promises to shed light on the intricacies of pregnancy that often go unnoticed.

Moving beyond fatigue, we also explore the biomechanical changes that come with pregnancy. As your body adapts to its new passenger, anterior pelvic tilt and lumbar lordosis become part of the norm. Christina discusses the critical role of strength training and debunks myths about weakened muscles during pregnancy. Through a candid conversation, we highlight how modifying exercises instead of eliminating them can sustain core strength and manage symptoms like leaking during activities such as running. The emphasis is on understanding your body's evolving needs and fostering resilience through tailored exercise routines.

Pelvic floor health doesn't stop at understanding; it requires action. Our episode continues with a focus on pelvic floor exercises and therapy, challenging the anti-Kegel sentiment with evidence-based support for pelvic floor strengthening. We emphasize the importance of coordination, relaxation, and strengthening, offering strategies for modifying activities that trigger symptoms. By maintaining strength and avoiding deconditioning, expectant mothers can enhance their postpartum recovery. Join us in this comprehensive discussion that empowers you to navigate the physical demands of pregnancy with confidence and care.

Navigating C-Section Journeys | Empowering Recovery and Strength with Christina Prevett

Wed, 05 Feb 2025 05:00:00 -0500

Discover the transformative journey of cesarean delivery and postpartum recovery with Christina Prevett, a seasoned pelvic floor physical therapist. This episode promises insights into the complexities of C-sections, a topic affecting nearly one-third of births in the U.S. You'll gain a deeper understanding of the reasons behind planned and emergency C-sections, the physiological and emotional impacts on new mothers, and why having a doula's support can be a game-changer during labor. Whether you're preparing for the possibility of a C-section or seeking reassurance after an unexpected one, this discussion offers essential knowledge and emotional guidance.

Navigate the C-section process with clarity as we highlight differences between planned, emergent, and emergency scenarios. Christina details what truly happens in the operating room, from anesthesia procedures to managing unexpected labor developments. This episode is packed with practical advice to reduce anxiety and empower expectant mothers and their partners with the knowledge needed for a smoother birth experience. Expect to uncover ethical considerations and choices surrounding planned C-sections, ensuring you're fully informed about your options.

Post-operative recovery is crucial, and we cover the essentials of effective rehabilitation after a C-section. Learn how to listen to your body, initiate gentle pelvic floor exercises, and the benefits of early movement. Christina shares tips on techniques like scar massage and strengthening the abdominal wall that pave the way for a strong postpartum recovery. As a special highlight, we introduce our Pregnant Powerlifting program, supporting powerlifting enthusiasts through pregnancy with tailored guidance and community support. Join us as we empower mothers to embrace their journeys with strength and confidence.

The Future of Postpartum Care with Christina Prevett

Wed, 29 Jan 2025 05:00:00 -0500

Ever wondered how weightlifting and motherhood intersect with evolving pregnancy care guidelines? Christina Previtt takes us on a journey through her own experiences as a national-level weightlifter and a mom, shedding light on the future of pregnancy and postpartum exercise research. Against the backdrop of a turbulent political landscape, Christina shares her optimism for 2025, where evidence-based decisions empower women to confidently navigate their health and fitness during pregnancy. This episode promises insights into the transition from rigid exercise norms to a more dynamic, research-informed approach.

Christina emphasizes the necessity for individualized postpartum care, arguing against the one-size-fits-all protocols that often fall short. She highlights the value of creating personalized care plans that take into account factors like delivery method, pre-existing conditions, and social support systems. Collaboration between physical therapists and medical professionals is key, and Christina passionately advocates for this teamwork to enhance symptom management and adapt to tissue healing timelines. By integrating lifestyle factors and fostering open communication, she envisions a respectful and comprehensive continuum of care.

The episode also tackles the challenges of navigating women's health in 2025, amidst growing skepticism fueled by social media misinformation. Christina advocates for credible voices on these platforms and encourages critical thinking among consumers. She appreciates the beneficial role of doulas while cautioning against unregulated advice. Drawing inspiration from a fantasy novel, the concept of the "thought cage" becomes a metaphor for choosing which ideas to express openly. Christina underscores the importance of respectful dialogue, setting boundaries against negativity, and preparing for meaningful discussions with a positive outlook on the future.

The Icks and Cringe Advice Given to Pregnant Mamas

Wed, 22 Jan 2025 05:00:00 -0500

It is hopefully coming from a good place but no one gives more advice about your body and your cgoices than when you are pregnant.

Don't do this. Watch out for that. You're going to ruin this.
Ick

It's also really harmful and potentially hurtful

We put it out to all of you on "what is the worst advice you got when you were pregnant" and we got SO MANY RESPONSES.

Christina goes through them in this week's podcast episode and where they came from/ what is true vs isn't. Gosh you all delivered!

___________________________________________________________________________

Running for Moms | Embracing Safety and Overcoming Challenges with Christina Prevett

Wed, 15 Jan 2025 05:00:00 -0500

This episode trains listeners on how to safely and effectively run during the winter months while addressing common concerns and practical tips for comfort and safety. With insights on gear, fueling, and navigating postpartum questions, it provides a holistic approach to winter running.

• Discusses winter running preparation and importance of layering
• Shares practical tips for staying warm and safe
• Explains how to fuel properly during winter runs
• Addresses postpartum challenges related to running
• Discusses incontinence and pelvic floor strength during running
• Highlights community safety measures for female runners

Why is Pain so Common in Pregnancy?

Wed, 08 Jan 2025 05:00:00 -0500

Set realistic goals as you journey through motherhood and fitness with on the Barbell Mamas podcast. Discover how hormonal changes might influence joint laxity and tackle pelvic pain during pregnancy, all while considering the role of past injuries in shaping the pain experience. Christina shares her research insights and highlights why understanding pain is complex yet vital for a holistic approach. If you've been searching for answers about exercising safely during pregnancy, this episode provides guidance without the harsh restrictions often associated with New Year's resolutions.

Join us as we address the nuanced journey back to running postpartum, emphasizing the need for personalized recovery plans that account for delivery method, pregnancy history, and individual thresholds. From the challenges of precipitous labor to the decision of using weightlifting belts while pregnant, Christina navigates these topics by blending scientific insights with personal anecdotes. Whether you're an athlete or a recreational exerciser, gain valuable tips on respecting your body's limits and listening to its signals to foster a healthier, more empowered postpartum fitness journey.

Answering your Questions About Pregnancy, Postpartum, & Pelvic Health Part 1

Wed, 18 Dec 2024 05:00:00 -0500

Unlock the secrets to a smoother postpartum recovery with insights from Christina Prevett, your guide to navigating the complex world of pelvic floor health after childbirth. As both a pelvic floor physical therapist and a fitness enthusiast, Christina shares her expertise on why every mother should prioritize postpartum pelvic floor checks, even if everything seems normal. The episode uncovers the often-overlooked aspects of postpartum care, emphasizing the necessity of consulting specialists to distinguish what's typical from what's not. Despite the hurdles of accessibility and financial constraints in areas like the US, Christina offers guidance on how to manage these challenges and why clear communication is critical for effective recovery.

Join the Barbell Mamas podcast as we venture into the multifaceted landscape of postpartum fitness, blending cultural considerations with cutting-edge research. We discuss the influence of conservative medical guidelines in litigious societies and the evolving landscape of exercise recommendations for pregnant and postpartum individuals. The episode also features a lively Q&A session tackling questions about hormonal impacts on pelvic pain, the potential effects of fast labor, and practical tips for postpartum running and gym recovery. Whether you're curious about the use of belly binders or the role of weightlifting belts during pregnancy, Christina provides thoughtful answers to support your journey back to strength and normalcy, all while wishing you a joyous Christmas season.

Balancing Holiday Joy and Personal Grief | Finding Wellness with Christina Prevett

Wed, 11 Dec 2024 05:00:00 -0500

Have you ever felt overwhelmed by the holidays, juggling festive joy with personal loss and family chaos? Join me, Christina on the Barbell Mamas podcast as I open up about my own journey through the whirlwind of Christmas with little ones, while navigating the heartache of miscarriage and family grief. Together with my husband, we share how we maintain sanity and health through exercise, even when our schedules are unraveled by holiday events. Discover our strategies for keeping movement a priority, not just for physical fitness but as a crucial anchor for mental well-being during this emotionally charged season.

As a physiotherapist and mother, I know firsthand the challenges of balancing indulgence with wellness. In this episode, we’ll explore how to redefine exercise not as a mere obligation, but as a stress-relief tool amidst holiday temptations. Plus, I’ll extend heartfelt holiday wishes, recognizing both the joy and financial strains of the season. Whether you're feeling festive or frazzled, remember that all emotions are valid. Reach out for support or to discuss pelvic health questions, and let’s support each other in creating magic for ourselves and those we love this holiday season.

Rethinking Pregnancy Exercise Myths | Empowering Mothers with Christina Prevett

Wed, 04 Dec 2024 05:00:00 -0500

Can traditional pregnancy exercise advice be holding you back? Join me, as we challenge the status quo and redefine what it means to stay fit during pregnancy and motherhood. In our latest episode of the Barbell Mamas podcast, we explore the origins and impact of common phrases like "Just because you can doesn't mean you should" and "Just listen to your body." With a blend of personal experience and professional insight as a pelvic floor physical therapist, we unpack how these sayings, though well-intentioned, might instill unnecessary fear in expectant and new mothers striving to maintain their fitness routines.

Our conversation shifts to the reality of exercising while pregnant and postpartum, shining a light on misconceptions and emphasizing the importance of staying active. We explore how many supposed exercise contraindications during pregnancy are not as restrictive as they seem and argue against the widely accepted notion of a mandatory six-week rest period post-birth. By advocating for gradual and individualized exercise plans, we aim to empower mothers to embrace their unique journeys with confidence, underlining the value of professional guidance while acknowledging accessibility challenges.

Finally, we celebrate the individuality of postpartum recovery, encouraging more nuanced discussions that move away from one-size-fits-all advice. Our excitement for upcoming research that could reshape current exercise narratives adds a hopeful note to our dialogue. As we conclude, we reflect on the warmth of Thanksgiving and express our anticipation for the holiday season, sharing a bit of snowstorm excitement to bring a festive close to this enlightening episode.

Navigating Mom Influencer Culture and Health Misinformation | A Cautionary Tale with Christina Prevett

Wed, 27 Nov 2024 05:00:00 -0500

Have you ever wondered how mom influencers can shape our perceptions of health and medicine, even when they lack professional expertise? Join Christina as she unravels the impact of influencer culture on medical misinformation, especially in the sensitive spheres of pregnancy and postpartum care. Through personal reflection and shared vulnerability, Christina highlights her journey and the overwhelming support she received after experiencing loss, reminding us how personal stories can touch lives while cautioning against the dangers of anecdotal evidence when it comes to health advice.

As modern healthcare evolves, the rise of unregulated professionals and holistic approaches adds layers of complexity to how we view traditional and alternative medicine. Christina delves into how the strain on the healthcare system and the spread of misinformation through influencer channels can lead to mistrust in conventional medicine. By examining the Dunning-Kruger effect and its influence in online spaces, she emphasizes the importance of evidence-based public health messages, especially during pregnancy and postpartum periods. Christina's insights serve as a critical reminder to maintain a questioning mindset and adhere to scientifically backed health guidance.

Researchers and medical professionals face a growing challenge in battling misinformation online, and Christina explores their role in fostering constructive dialogue and engaging with influencers in meaningful ways. By advocating for respectful conversations and acknowledging both the strengths and gaps in current research, she calls for a balanced integration of Eastern and Western medicine practices. With the ever-changing landscape of technology, including AI, Christina encourages listeners to discern trustworthy information amidst the noise and highlights the necessity of a holistic approach in overcoming misleading narratives that fuel fear and confusion.

Navigating Miscarriage and Healing | Embracing Vulnerability with Christina Prevett

Wed, 20 Nov 2024 05:00:00 -0500

After experiencing the heartbreak of miscarriage, I am opening my heart to share my deeply personal journey on the Barbell Mamas podcast. From the initial joy of discovering I was pregnant with our third child to the devastation of a chemical pregnancy and miscarriage, this episode offers an intimate look into the emotional highs and lows that many face but rarely discuss openly. As a pelvic floor physical therapist and a mom, I aim to provide both solace to those who have endured similar losses and insights for clinicians and coaches who support them.

The rollercoaster of early pregnancy complications is fraught with uncertainty and emotional upheaval. I recount our struggle with a large subchorionic hematoma and fluctuating HCG levels, which ultimately led to the confirmation of a miscarriage. This journey underlines the critical importance of monitoring, follow-up, and the immense emotional toll such experiences can inflict. The support from healthcare providers and the accessibility of Canadian healthcare became pillars of strength during this difficult time, and I share my gratitude for the compassion and understanding I found in my personal network.

In embracing vulnerability, I invite listeners to engage with this heartfelt discussion and reflect on their own experiences. My commitment to being an open book serves as both a form of self-reflection and an educational opportunity for others navigating similar challenges. Whether you're a mom who enjoys exercising, a healthcare professional, or someone who has faced the emotional terrain of miscarriage, this episode aims to remind you that you are not alone, and healing—though gradual—can be nurtured through shared stories and supportive communities.

Returning to Gymnastics after Baby | Pull-ups, Toes-to-bar, Handstand Pushups

Wed, 13 Nov 2024 05:00:00 -0500

Gymnastics and body weight movements are a big portion of many CrossFit and calisthetics programs. They require you to bring your chin, feet or entire body over a bar.

These movements are also incredibly CORE dominant.

When you are pregnant, there is a lot of advice swirling around the internet. Some is good... some is not.

Then when you have baby and are postpartum, there is big rehab process that many people feel lost navigating.

In this episode, we talk about myths and misconceptions about returning to gymnastics after baby. This builds on our podcast from last week with Pamela Gagnon.

Have any other questions? Check out our YouTube channel.

TBM Episode 11

Changing your pregnancy experience with these 3 thoughts

Wed, 06 Nov 2024 05:00:00 -0500

Join us on the Barbell Mamas podcast as we challenge long-held myths about exercising during pregnancy with a bold statement: Intense workouts are not the enemy. I'm Christina Prevett, your host and guide, here to unpack the realities surrounding physical activity while expecting. Many fear that maintaining a fitness routine could be harmful, but the truth is, there are fewer restrictions than most believe. Excessive heat and activities risking abdominal injury are the primary concerns—not the intensity of the workout itself. We'll explore miscarriage statistics and personal experiences, reassuring you that exercise, when done mindfully, can be part of a healthy pregnancy journey.

We'll also discuss the critical role of autonomy in healthcare decisions, recognizing that each individual must honor their unique path, whether that means sticking with a rigorous exercise regime or adjusting to new expectations. As a clinician and researcher, I believe in empowering you to make the best choices for your health without fear of judgment. We'll touch on the current climate in the United States, offering hope and support to our listeners amidst uncertainties. Take a moment with us to prioritize your well-being and prepare to reconnect after a short break.

Staying Active in Pregnancy and Postpartum | Embracing Self-Compassion with Christina Prevett

Wed, 30 Oct 2024 06:00:00 -0400

Ever felt the weight of societal expectations to maintain a "fit pregnancy" or achieve a rapid postpartum "bounce back"? You're not alone. Join me, Christina Prevett, as we unravel these pressures and explore the real-life challenges of staying active during pregnancy and the postpartum period. Lean into stories, like that of Shannon Clark, an international strongwoman who defied severe nausea to sustain her workouts. Together, we'll discuss the power of self-compassion and the importance of listening to your body, reassuring you that it's perfectly okay to pause and prioritize self-care when needed.

Discover practical strategies for maintaining fitness amidst the whirlwind of motherhood. We'll talk about the magic of "movement snacks"—short, efficient workouts that fit into even the busiest of schedules—and how ingrained exercise habits can serve as anchors during life's chaotic transitions. Whether you're navigating the fatigue of pregnancy or the demands of a newborn, this episode is packed with insights and encouragement to help you find balance and resilience in your unique journey. Tune in, share your own strategies, and become part of a supportive community embracing motherhood with grace and patience.

Strength Training Secrets for Runners During Pregnancy and Postpartum | with Christina Prevett

Wed, 23 Oct 2024 05:00:00 -0400

Strength training can be the game-changer runners didn't know they needed, especially when navigating the unique challenges of pregnancy and postpartum. Join me, Christina Prevett, as I embark on an exploration of how fortifying key muscle groups around the hips and knees can prevent common running injuries like shin splints. Feel the Ontario breeze with me as I share my personal journey through running during the seasonal splendor, emphasizing the importance of integrating strength workouts into your routine for longer, faster, and more injury-free runs.

Ever wonder why your legs feel like lead after a good strength session?
Let's unpack the impact of delayed onset muscle soreness (DOMS) on running economy and overall performance. While it might seem counterintuitive, strength training supports long-term fitness goals and reduces injury risk. Sharing stories from my own experiences, we discuss the delicate balance between strength and endurance training, reassuring you that not every run needs to be perfect and that finding joy in the journey is just as important as the destination.

For those wondering how to weave strength sessions into a busy running schedule, especially during pregnancy and postpartum, we've got you covered. Strategically planned workouts, understanding the interference effect, and acknowledging the body's changing needs are all discussed. Early postpartum rehabilitation, far from being a limitation, is an opportunity to rebuild stronger foundations. Discover practical tips for building effective routines that challenge your muscles, support your endurance goals, and empower you on your fitness journey.

From Birth Plans to Postpartum Success | Strategies for Success with Christina Prevett

Wed, 16 Oct 2024 05:00:00 -0400

Today we're going to dive into childbirth empowerment, highlighting the significance of understanding childbirth sensations and the benefits of perineal massage. Christina guides us through the creation of a flexible birth plan, ensuring expectant mothers are informed of various outcomes. This knowledge aims to reduce stress and fear, turning what could be overwhelming experiences into empowering moments. Our conversation underscores the importance of awareness and preparedness in childbirth, advocating for a journey that prioritizes well-being and informed decision-making.

As we navigate the complexities of postpartum life, we tackle the challenges of balancing motherhood with entrepreneurship and societal pressures. Christina candidly shares her personal experiences, shedding light on the importance of mental health awareness and self-compassion during this transition. We conclude with a heartfelt discussion on the importance of seeking support and fostering a community that champions mental health and fitness for mothers. Join us in celebrating motherhood as a journey of strength, resilience, and shared experiences.

Avoiding these half marathon mistakes | a newbie runners experience

Wed, 09 Oct 2024 05:00:00 -0400

Trying something new is exciting, challenging and oftentimes a bumpy road

Last week, Christina did her first ever half marathon and it didn’t go exactly to plan.

In today’s episode she talks about the freedom of trying something you suck at, athlete brain, life phases and outlines her mistakes so you avoid them.

Exercise in high risk pregnancy with maternal fetal medicine specialist Dr. Jonathon Rosner

Wed, 02 Oct 2024 05:00:00 -0400

We know that exercise is recommended when everything is okay in pregnancy … but what about when complications come up?

That’s where Dr. Rosner comes in

Jonathon is a maternal fetal medicine specialist or high risk OB who works at Mount Sinai South Nassau. In todays episode, he answers listeners questions, gives some ideas of how HE prescribes exercise and overall gives lots of wonderful information on how he comes alongside mamas to be when things are a little bit scary and stressful.

Dr. Rosner asked for one clarification: I'd like to clarify that for patients without any significant medical history, those patients can see either a midwife or an obgyn. However patients with a significant medical history such as hypertension, diabetes, or patients who develop a routine pregnancy complication such as hypertension or those who wish to undergo a repeat section should consider going to an obgyn.

Bracing and Belting for Performance and The Pelvic Floor

Wed, 25 Sep 2024 05:00:00 -0400

10 things all mamas, mamas to be or wannabe mamas should know

Tue, 17 Sep 2024 05:00:00 -0400

There is SO much going through your mind when thinking about starting a family or expanding it. Many turn to the internet with all the questions they have.

This podcast was created to help navigate the confusing information of motherhood and movement.

These are 10 things Christina wishes everyone she sees would know about preconception, pregnancy and postpartum.

Do we need cycle syncing workouts menstrual cycle and exercise 101

Tue, 10 Sep 2024 05:00:00 -0400

TBM Episode 5: Cycle syncing has been a hot topic on Instagram and Tiktok. People are coming out as "cycle syncing fitness providers" helping to heal your hormones with specific exercise routines.

In today's episode, Christina breaks down your menstrual cycle and then dives into what the research says about exercise at different phases of your cycle.

You aren't going to want to miss this episode!
If you want to keep up with all the TEA coming out of the Barbell Mamas, be sure to sign up for our newsletter

You can also follow us over on Instagram @thebarbellmamas

How midwives help you exercise in pregnancy with Elena

Tue, 03 Sep 2024 05:00:00 -0400

Pregnancy is, for many, the first time you see a medical person on a regular basis. Many mamas in the CrossFit space feel frustrated when they’re told many myths and misconceptions about lifting and CrossFit during pregnancy.

But this is changing. Elena is a midwife and owner of Wise Mamas. She’s also a cross fitter herself.

In todays episode we explore her niche of working with active mamas and how her practice has changed since incorporating high intensity into her own exercise

Instagram
wise mama
Facebook

New myths coming into exercise and pregnancy | belly too tight? CrossFit causing c section and all things breech

Tue, 27 Aug 2024 05:00:00 -0400

As CrossFit and lifting in pregnancy becomes more popular, new thoughts and insights into the effects of these types of exercise are popping up.

Recently, we’ve heard that lifting can cause c sections, being TOO strong in your belly can lead to preterm delivery or breech births and so much more.

As always, the answer is a bit more nuanced and Christina debunks

Exercising after Miscarriage or Abortion.

Tue, 20 Aug 2024 05:00:00 -0400

Advice around exercise and miscarriage is really unclear. Some people say wait a week and then resume. Others say it’s the same as being postpartum.

As with anything the answer lies somewhere in the middle.

Christina breaks it down in this week’s episode

The 2024 CrossFit Games will be marked in history

Tue, 13 Aug 2024 07:00:00 -0400

And not for good reasons
Our community has been rocked.
People are sad, angry, traumatized and stressed about the events this past weekend.

The passing of Lazar Dukic was the main focus of this weekends competition and there are still so many unanswered questions.

Christina briefly speaks tribute then speaks to 2 incredible mamas performances this weekend.

Here is the link to the GoFundMe for Lazar;

Pregnant athletes, breastfeeding villages and misrepresenting and judging women’s/ trans bodies | Paris 2024

Tue, 06 Aug 2024 05:00:00 -0400

It has been a WILD ride these last couple of weeks with the Olympic games.
Female athletes aretaking the games by STORM

We have had not one but TWO pregnant athletes, a new breastfeeding space for lactating mamas and a LOT of commentary on women’s bodies.

For the good, the bad and the ugly, boundaries are being pushed in this space and we are HERE to talk about it.

How we prioritize fitness TOGETHER as parents with Nick aka the dad

Tue, 30 Jul 2024 05:00:00 -0400

Prioritizing fitness in the messy middle of life when you have littles can be really tough. Especially this can be hard if you aren’t sleeping, are Early postpartum or feel overwhelmed with balancing work/parenting / life and fitness

Todays episode Christina and nick share their successes and struggles and how dads can help mom prioritize her fitnrss

How to START exercising in pregnancy

Tue, 23 Jul 2024 05:00:00 -0400

Can you START exercising whether cardio or strength training during pregnancy? YES!

There are lots of questions about if and when to start a brand new program while pregnant.

Whether you’re new to exercise or trying to get back to exercising when pregnant… this episode is for you!

Is this how my pelvis is supposed to feel?! | What is “normal” after baby

Wed, 17 Jul 2024 05:00:00 -0400

We talk about all the things that can go “wrong” during pregnancy and postpartum. But what about the normal things we should expect to feel after baby?

It is so hard being a new mom because all of the feelings after having a baby are new.

So often we ask “is this how I’m supposed to feel” and we don’t do a great job in medicine of mapping that out for you.

That changes today.
Christina breaks it down

What happens to your pregnant body | pregnant body changes 101

Tue, 09 Jul 2024 05:00:00 -0400

You find out you’re pregnant and then your body is feeling weird. You’re always out of breath and swollen and tired.

What the heck?!

We learn so much about how baby is developing but not nearly enough about what is happening to YOUR body.

That ends now. Christina breaks it down in todays episode.

C-section & what I wish they would have told me

Tue, 02 Jul 2024 05:00:00 -0400

When you are pregnant, there are many reasons why you might end up with a C-section.

In the United States, almost 1/3 (about 30%) of birth result from a cesarean section. For that reason, EVERYONE whether you're planning a home birth, vaginal birth with medication or without, sometimes things so NOT go according to plan.

In this episode, we break down everything you need to know from when you might need a C section, what the surgery looks like and what to expect in the early days after surgery.

___________________________________________________________________________

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!

All things second trimester | when to start modifying exercise in pregnancy

Tue, 25 Jun 2024 05:00:00 -0400

Knowing when to modify exercise can be really confusing for pregnant mamas. The hardest part is that the answer is different for everyone. In today’s episode, Cristina goes through different types of exercise and considerations for if and when to modify these exercises during pregnancy.

Below are the links for her two research studies and thank you for considering participating.

Still pregnant study!

Were recently pregnant!

Stepping away from training.

Tue, 18 Jun 2024 05:00:00 -0400

When you’re training for a goal there’s a different intensity than when you’re recreationally exercising

Having little ones is also in the messy middle of your life

The crazy chaotic beautiful middle

It’s when there are so many pulls at your life it can be hard to focus on an athlete schedule.

And that’s okay!

Christina talks about the aspects that lead people to make different decisions about exercise when having little ones at home.

Talking butt stuff | gas in the squat, hemorrhoids and constipation

Tue, 11 Jun 2024 05:00:00 -0400

It can be embarassing talking about pee … but anal issues?! Forget it.

It’s so much more common than we think and having an understanding of what is happening and why can help reduce your symptoms.

Christina talks about hemorrhoids, anal incontinence and constipation in todays episode.

She also talks about the urge to poop when running and how to handle it.

You won’t want to miss this episode!

Getting healthcare to work for YOU

Tue, 04 Jun 2024 05:00:00 -0400

Trying to get pregnant or becoming a parent are two times in our life where we really stop, pause and reflect on our health.

We are motivated not just for ourselves but for our growing family.

Our healthcare system is SICK care. We wait for something to break down before we fix it. But what if we tried to stop it from happening in the first place?

Wild Health is a precision medicine telehealth company that tries to STOP disease from happening and optimize health.

In todays episode, Wild Health CEO Dr. Matt Dawson tells us all about precision medicine and how it can help new parents.

As a dad of 4 himself, he gets it!

Want to learn more? Check out wild health and use WHICE for 20% off!

Birth Injuries | Perineal tearing and Episiotomy: What to do about it?

Tue, 28 May 2024 05:00:00 -0400

Injuries can happen after vaginal delivery.

People will often talk about grades of tearing and what to expect during a vaginal birth.

During today’s podcast, Christina breaks down grades of tearing, why tearing happens and what to do about it.

Modifying Box Jumps, Double Unders and Running if you're Peeing

Tue, 21 May 2024 00:00:00 -0400

Impact is a big type of movement that causes people to have pelvic floor issues. In today's episode, Christina breaks down the WHAT, WHY and HOW we modify if you are one of those people.

Debunking Embarrassing Pelvic Issues in the Gym - Queefing, Coregasms and more!

Tue, 14 May 2024 05:00:00 -0400

Pelvic health issues can be embarrassing. You can have issues with peeing, pooping, sexual health. Not exactly the topics that come up in every day conversation!

In today's episode, Christina goes into unchartered TMI category. There are pelvic issues that come up in the gym that can be really embarrassing to talk about. The more information we have, the more we can do about it.

Join her as she talks about queefing, coregasms and "passing wind" in the bottom of a squat.

___________________________________________________________________________

Competing in the Open 3 days Postpartum?! Talking about the incredible Andrea Nisler

Tue, 30 Apr 2024 05:00:00 -0400

Andrea Nisleris a decorated 9x CrossFit Games athlete best known as part of Team CrossFit Mayhem. She is a new mama welcoming her first child in the middle of March … smack in the middle of the Open!

Andrea made WAVES on social media after qualifying forSemi Finals.. 6 WEEKS postpartum. The Internet had THOUGHTs but we have thoughts too!

Christina breaks down considerations for competing in the early postpartum period in this weeks episode.

The impact of coughing, sneezing and vomiting on the pelvic floor

Tue, 23 Apr 2024 05:00:00 -0400

Being sick SUCKS. Being sick with pelvic floor concerns sucks MORE.

Many people can feel like their pelvic floor symptoms get WORSE when they’re sick.

In this weeks episode, Christina breaks down why this happens and what to do about it!

Stacking the deck on FERTILITY

Tue, 16 Apr 2024 05:00:00 -0400

1 in 7 couples struggle with infertility
Many couples dream of expanding their family and then can have so much disappointment when they struggle.

There is a lot of promises and worse, bad advice, when it comes to helping with fertility.

In todays podcast, Christina breaks down some fertility concepts and then some of the ways to stack the deck (not guarantee outcomes) about your fertility.

I feel bad I may have lost it on my folk

Gymnastics and kipping in pregnancy and returning postpartum

Tue, 09 Apr 2024 05:00:00 -0400

Gymnastics is a big part of the CrossFit program. It’s also a really FUN part.

People work really hard to get their kipping pull ups, toes to bar and handstand push ups.

So when you get pregnant, mamas can get worried about losing those skills. And also, people get freaked out about diastasis recti.

Todays episode we dive into the how and when to modify gymnastics during pregnancy and how to think about returning to exercise postpartum.

How we encourage fitness with our kids with special guest Mya Prevett.

Tue, 02 Apr 2024 05:00:00 -0400

When you have little kids at home it is HARD to fit in movement.

We are seeing more and more gym kids. Littles that are invited, or even encouraged to work out with mom and dad.

Christina and nick have had babies with them in the gym for almost 5 years and have worked to create fitness mindsets for their kiddos.

In todays episode, Christina and Nick’s daughter Mya answers some questions on the podcast and Christina speaks about what THEY do to encourage movement and a love of fitness in their family.

*note: we know that every family circumstance is different. This is not THE way, it’s just OUR way and we hope you enjoy the episode! First sentence is that title

Postpartum expectations and handling setbacks

Tue, 26 Mar 2024 05:00:00 -0400

Comparison is the thief of joy but it’s hard not to look at others or even us pre pregnancy and make comparisons

Feel like people are doing better. Getting back faster.

Arent finding motherhood as hard or aren’t struggling with pelvic issues like you are.

It’s so hard!

In todays episode, Christina talks about postpartum expectations and how she helps her clients manage set backs

Reflecting on the 2024 CrossFit open and the change we’re seeing in pregnant/postpartum exercise

Tue, 19 Mar 2024 05:00:00 -0400

he 2024 CrossFit open is over and what a ride!

With all the Friday Night Lights, new PRs and community events come different phases of life in pregnancy and postpartum that for some are different then competitive years past.

But in todays episode Christina is reflecting on the changes she’s seeing in the world of mama athletics. The positive changes to the narrative of exercise while pregnant or postpartum. It’s fun to reflect on the good

Strategy & Pelvic floor considerations for 24.3 : pregnant and postpartum

Thu, 14 Mar 2024 20:00:00 -0400

In this surprise BONUS episode Christina is going to breakdown all the things you need to know so you can scale the open and 24.3 perfectly!
___________________________________________________________________________
Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!

Birth Control: Options, Fertility and Exercise

Tue, 12 Mar 2024 05:00:00 -0400

Birth control can be a hot topic. What type, it’s impacts on our body and does it affect our gains?!!’

Christina dives into different methods of contraception and its influence on exercise in todays episode.

If you haven’t seen our Menstrual cycle episode, go back and give it a listen!

Love these episodes? We would love a review on the podcast!

Strategy & Pelvic floor considerations for 24.2 : pregnant and postpartum considerations

Thu, 07 Mar 2024 20:00:00 -0500

In this surprise BONUS episode Christina is going to breakdown all the things you need to know so you can scale the open and 24.2 perfectly!

Postpartum Q&A: exercise and breastfeeding, pelvic floor programs, how fast to progress after baby and more

Tue, 05 Mar 2024 05:00:00 -0500

In todays episode, Christina answers YOUR questions about postpartum exercise.

Questions about “fixing” pelvic floor issues, exercising while nursing, how fast to progress after baby, and pelvic floor specific programs.

Episodes brought up in this episode, menopause, I’m not afraid of symptoms and low energy (put links here)

Strong AND complicated pregnancies with Sara Beast

Tue, 27 Feb 2024 05:00:00 -0500

Being strong and active helps you in pregnancy. But it doesn’t guarantee a healthy pregnancy.

Sara Beth learned that first hand.
A decorated Team USA weightlifter and a decorated CrossFit athlete, her pregnancies have been nothing but simple.

Between a serious back injury with her first, and placenta previa, bleeding and bed rest with her second, she talks about how her journey with fitness, with God and with advocacy has helped her through pregnancy, postpartum and motherhood!

This is a packed episode you’re not going to want to miss

Don't forget to give her a follow @sarabeast_

Returning to running after baby

Tue, 20 Feb 2024 05:00:00 -0500

Everyone wants to know when they can lace up their shoe laces after having a baby. It’s not a simple guideline and there’s some things for us to consider

In todays episode, Christina breaks down WHERE some of this guidance has come from, what some of the factors are with returning to running postpartum and what we can do to get you back jogging after baby!

Pregnancy complications: what you need to know & where exercise fits

Tue, 13 Feb 2024 05:00:00 -0500

Pregnancy can be such a beautiful time. But it can be scary, stressful and is filled with things that are unknown.

When complications come up, you always blame yourself.

In this weeks episode, Christina does a brief breakdown of some common pregnancy complications and where exercise fits.

Some of the complications:
Gestational hypertension
Pre-eclampsia
HELLP
Subchorionic hematoma
Placenta Previa

She talks about her new research studies too that!!

This episode is jam packed you don’t want to miss it!

All things 1st trimester

Tue, 06 Feb 2024 05:00:00 -0500

In this week’s podcast we take a deep dive into all things of the first trimester of pregnancy.

From emotions, symptoms, to if you have to and when to start modifying your training. Now just us where we discuss all things 1st trimester

In 2024, mommy wine culture is out and alcohol free is IN

Tue, 30 Jan 2024 05:00:00 -0500

For so long, mommy wine culture has been the norm. Alcohol is seen as a coping mechanism for stress, it’s a social connector in many ways and is so common we don’t even think about it anymore.

But being alcohol free is having a moment and more moms and influencers are talking about their experiences with alcohol … and giving it up.

At the end of many peoples Dry JANUARY, Christina breaks down her own journey with alcohol, new guidelines on alcohol and drinking in the postpartum period while nursing

(PS she wasn’t kidding about the Barbell Mamas book club! If you’re interested, let us know)

What the heck is the PELVIC FLOOR and Pelvic floor physical therapy.

Tue, 23 Jan 2024 05:00:00 -0500

What the heck is the PELVIC FLOOR and Pelvic floor physical therapy

Pelvic floor rehab has become way more popular. Social media is a big part of that.

So many of us have no idea what the pelvic floor is unless 1) we are peeing and pooping when we don’t want to be peeing or pooping or 2) we are pregnant/postpartum and now everyone is telling us to do our kegels.

What the heck IS the pelvic floor? What does it DO? How does it function?

That is part A of this podcast.

Part B is what can you expect when you go to SEE a pelvic floor physical therapist.

Talking preeclampsia and knowledge being power with Rachel Moore DPT

Tue, 16 Jan 2024 05:00:00 -0500

This week we talked to Rachel Moore DPT who work with Christina at the institute of clinical excellence in there pelvic and postpartum division.

She opens up about her own experience with preeclampsia during her birth stories and especiallly postpartum.

Rachel is joining us as a coach with TBM to take on 1 on 1 patients with either programming or

Postpartum mamas need to know about menopause

Tue, 09 Jan 2024 05:00:00 -0500

I know what you all are thinking

I am no where NEAR menopause.

But haven’t you had a moment in your pregnancy or postpartum journey where you thought … I WISH someone would have told me.

That is what this episode is.

An episode about what’s coming in menopause. What to expect and what to do about it NOW

5 Trends of 2023 and 5 Predictions for 2024 in the Pregnancy and Postpartum Space

Tue, 02 Jan 2024 05:00:00 -0500

HAPPY 2024!!!

First I want to give a massive shoutout to all of you who have joined us in the starting of this podcast in 2023. It really has been a bright spot for me to be able to connect with you all and share knowledge and learning in this space.

In this episode, Christina talks about a NEW STUDY she is going to be opening recruitment for and then talk about the 5 trends (good and bad) she saw in 2023 and the 5 hopeful predictions she has to move us forward in 2024.

Let us know if you agree or disagree by connecting with us on Facebook or Instagram!

Chatting IVF and the pressures of motherhood as a social media influencer with Anna Victoria

Tue, 26 Dec 2023 05:00:00 -0500

Navigating a changing body is hard... navigating it when in the public eye might be harder. Anna Victoria is a multiple entrepreneur, social media influencer and mama of 2. With an Instagram account of over 1 MILLION followers, she was navigating her pregnancy and postpartum journey very much in the spotlight.

Anna Victoria talks about how she did not grow up and have her world always surrounded by fitness. She talks candidly about how her first journey with IVF may have been a result of underfuelling and how she navigated her postpartum journey when many people were commenting.

Anna was such a wonderful person to chat with and it was great getting to know her.
She was open, honest and raw. She is an amazing role model!

Go check out her programs at FitBody and follow her on Instagram!

Living that busy entrepreneur mom life with MEGSQUATS | Motherhood and business

Tue, 19 Dec 2023 05:00:00 -0500

Many of you all know Meg from her Instagram account or Youtube Channel

In this exclusive interview, this is the first time Meg has shared her birth story or opened up in a public forum about her journey as a mom.

Meg has successfully coached tens of thousands of athletes and powerlifters through their first squat, first meet, or first national-level competition.

Through her YouTube channel and professional passion for the sport of powerlifting, she has studied under and interviewed the strongest strength athletes in the world.

At the heart of all her businesses is the mission to get a barbell in every woman's hands, and Buff Chick Supplements is another way to support their journey to strength.

___________________________________________________________________________
Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!

International Strongman and Pregnant Powerlifter Shannon Smith | Competing 33 weeks pregnant

Tue, 12 Dec 2023 05:00:00 -0500

One of the barbell sports that is gainining in popularity is Strongman (or in this case StrongWOman). Shannon Smith found powerlifting and then her love shifted to strongman in 2017. Rising in the ranks, Shannon won Worlds Strongest Woman in 2021 just after the COVID shutdowns.

Knowing she always wanted to have a family and having reached her sport goal, her and her husband decided to try to start a family.

Shannon is currently 33 weeks (at the time of this episode) pregnant with her first child and competing in a POWERLIFTING meet. She is a baddie in so many respects but she is also completing her training with HYPEREMESIS GRAVIDARUM. Hyperemesis is a condition in pregnancy that makes you feel like you have the flu... every single day!

If you want to follow along in Shannon's journey, go check her out on Instagram. Shannon is also a nutritionist so if you're interested in her coaching services, check out her website here.

Everything you need to know about Pregnancy-Related Pelvic Girdle Pain

Tue, 05 Dec 2023 05:00:00 -0500

Over half to as manyas 75% of pregnant individuals will experience some amount of muscular pain. The most common of which is pelvic girdle pain.

So many mamas can go to their providers and be told that there is nothing that they can do and that theyjust need to "wait until the baby comes out"

That is simply not true!

In this episode, Christina breaks down the myths then talks about the methods of treatment for pelvic girdle pain during your pregnancy.

If this is you, don't worry - there are things we can do to help!

Learning about Birth from Birth Stories

Tue, 28 Nov 2023 05:00:00 -0500

Unmedicated, Induction, COVID pregnancies and deliveries

Today’s episode is a personal one where Christina recounts her stories.

So often, when pregnant, people scare the daylights out of you with their scary stories.

Very few birth stories are perfect but learning positive birth experiences can help.

Learn from Christina as she talks about her induction and story of gestational hypertension, and her unmedicated deliveries with both her kiddos.

Finding Barbells AFTER babies with Carrie Pagliano | When Postpartum Meets Perimenopause

Tue, 21 Nov 2023 05:00:00 -0500

We talk on this podcast often about those who START their pregnancy or postpartum journey having done some resistance training. It makes it a bit easier to understand ways to make modifications and how to change your exercise routine because you know what these movements are supposed to FEEL LIKE.

But what if you don't?
What if you didn't start strength training unitl AFTER babies?
What if you started and you already had some pelvic issues on board?

Carrie Pagliano is a FORCE in the pelvic health space. She is a clinician with almost 20 years experience, a past president of the APTA Pelvic health division and a podcast host herself to the Active Mom Postpartum podcast! She is also a mom of two that found barbell training after babies.

This is a fantastic conversation where Carrie blends her own clinical experience with her personal experiences. The conversation just FLOWED.

For lots of reasons, people are delaying having kiddos. It is now very common to begin thinking of kids in your late 30s and early 40s. How do we set you up for success if you're postpartum AND perimenopausal?

There were SO MANY gems in this conversation!
We can't wait for you to give it a listen

The Icks and Cringe Advice Given to Pregnant Mamas

Tue, 14 Nov 2023 05:00:00 -0500

I am not afraid of your symptoms | a pelvic floor issues reframe

Tue, 07 Nov 2023 05:00:00 -0500

So often, as mamas, we get told that we shouldn't do this or that because we are going to cause permanent damage or RUIN something.

This isn't true.
And it isn't that simple.

There is no other area of rehab where we would worry about a change in symptoms.
We know that recovering from an injury isn't linear.

WHY would this be different with birth?!

The Barbell Mamas is around EMPOWERING for your motherhood journey. And that starts with not being afraid of pelvic floor symptoms ...and knowing that there is something that we can do about them.

There's a lot of power in a reframe :)

Debriefing the Rogue Invitational | Arielle, Tia and the REAL "danger" of our messaging around postpartum return

Tue, 31 Oct 2023 05:00:00 -0400

WHAT A WEEKEND!!!

The Rogue invitational is the one of the biggest competitions of the year in the CrossFit space. It's heavy, there's a lot of fun toys and there is a heated competition pool,

The big news and gossip that surrounded the weekend was 6x CrossFit Games champion Tia-Clair Toomey. There was so much speculation, opinion and conjecture about her return.

In today's episode, Christina goes OFF on her thoughts about Tia's return. The thoughts on her recovery and why we may actually be working AGAINST the drive towards change in policy around postpartum return.

This episode is definitely a hot take and we would love to know your thoughts!

Debunking Diastasis : “You aren’t RUINING anything”

Tue, 24 Oct 2023 05:00:00 -0400

There is so much FEAR around diastasis recti. This is a lengthening of the linea alba that happens in 100% of pregnancies and something that can create a lot of concern postpartum

Many mamas are worried about what their bellies are going to look like after babies

They start googling about what is going to “Ensure” they don’t have diastasis recti postpartum.

This causes people to stop doing anything that causes “coning” or “doming” …. but is that necessary?!

We dive into all topics related to the core during pregnancy and into the postpartum period in this episode of the podcast!

Low Fuel's impact on Fertility, Performance & Health in the non-pregnant and Postpartum athlete | REDS

Tue, 17 Oct 2023 05:00:00 -0400

Nutrition and how much food we take in is a super important conversation for the pregnant and non-pregnant person.

If we aren't eating enough, our body goes into energy saver mode. We turn down our other body activities that are considered optional. For many women, the sign of this is that they stop getting their period. (If you haven't checked out our menstrual cycle episode, check it out here).

No period is called amenorrhea. When we aren't eating enough and not getting our period, we are in a state called REDS or Relative Energy Deficiency in Sport. We are learning SO MUCH avbout this condition and how it effects the female body. The latest issue of BJSM did a big deep dive!

Another time we can get into REDS is when we're nursing or in the early postpartum time.

In this episode, we dive into the PERFORMANCE side of REDS. Let us know your thoughts :)

Comparing Pregnancy Journeys with 4x CrossFit Games Athlete MeKenzie Riley

Tue, 10 Oct 2023 05:00:00 -0400

Finding CrossFit at 25, Mekenzie Riley spent her time after her swimming career learning CrossFit, competing in the Open, then quarterfinals making her debut to the Games as an individual in 2018.

When COVID hit, she had already started to think about motherhood and spent her 2020 season embracing her new role as a mom. She didn't think she would make it to the Games again but in 2021, to her own surprise, she did.

Now as a mother of 2, she spoke about the differences in her own journey, her own pelvic floor issues, her mindset about the way she has approached training and that motherhood is just MESSY.

If you want to work with Kenzie, she is also a registered dietician and works with individuals going through pregnancy, postpartum, as athletes or with eating disorders. You can check out her website here. Or follow her on Instagram here.

Exercise with Placenta Previa, Tia @ Rogue, VBACs and Gymnastics Postpartum | Q & A Episode

Tue, 03 Oct 2023 05:00:00 -0400

There are so many questions we can have when thinking about exercise during pregnancy and into postpartum. We question EVERYTHING. Knowing the research while building in your own experience, allows you to make the informed choice for YOU.

We put up a question box and LOVED the questions but they werent "30 second" answers. We picked 5 and did a deep dive

Here are the timestamps:
6:20 Can I exercise when I got diagnosed with placenta previa at 20 weeks?
8:30 What are your thoughts about Tia going to compete at Rogue?
13:40 How can I increase my chance of success for a VBAC?
22:40 How to get back to GHDs postpartum
24:54 When can I get back to gymnastics after C-section?

Let us know ifyou like this type of episode and thank you for trusting us at the Barbell Mamas!

CrossFit, Fertility, Motherhood, Masters athletics ... and Goats! | Hanging out with Talayna Fortunato

Tue, 26 Sep 2023 05:00:00 -0400

Being a high-level athlete is hard on the body. Being pregnant is hard on the body too.

Talayna Fortunato is a CrossFit OG, being on the podium at the Games in 2012.

Fast forward 10 years and Talayna is still CrossFitting but now has had two pregnancies including twins and is pregnant with baby 4!

In this week's podcast, Talayna talks about her fertility journey (she was advanced maternal age when she started her motherhood journey at 37), the differences between pregnancies, her pelvic and core rehab journey and how CrossFit has fit into that journey.

What about the goats?! We talk about them too! If you follow her on Instagram (you can find her here), then you'll see the busy life Talayna

It was so great to hear from Talayna who has been so influential in the CrossFit space - hope you enjoy this episode!

Birth Prep for the Barbell Athlete | Labor & Delivery

Tue, 19 Sep 2023 05:00:00 -0400

When you are pregnant, you start thinking about labor a lot.
People like to tell you their horror stories.
You start reading things online.

Pregnant women into fitness can be told that "labor will be a cinch! No problem for you because you work out so much"

But is this true?
What happens if for YOU it doesn't go that way?

In this week's episode, Christina talks about the stages of labor, what to expect at each stage and then how SPECIFICALLY for the barbell athlete, how to prepare for labor and delivery.

This is a jam-packed episode and we can't wait for you all to listen to it.

Considerations for Olympic Weightlifting during Pregnancy and Postpartum | Snatch and Clean & Jerk

Tue, 12 Sep 2023 05:00:00 -0400

There are a lot of people that think that it may be unsafe for you to perform Olympic weightlifting movements (the snatch and the clean and jerk during pregnancy). These movements are SPEED STRENGTH movements. In weightlifting competitions, you have 3 attempts to lift the most you can .

It is ABSOLUTELY SAFE to weightlift during your pregnancy. But everyone's pregnancy is different and HOW and WHEN has some unique considerations.

We dive into this in this week's episode!

Modifying for Pregnant and Postpartum Powerlifting | Squat, Bench, Deadlift

Tue, 05 Sep 2023 05:00:00 -0400

The sport of powerlifting consists of the big three barbell movements: the squat, the deadlift and the bench press.

During the competition, you have 3 attempts to lift the most you can in each of these movements to pre-specified movements standards. It is also a weight class sport so you are competing with females of the same relative weight as you.

Powerlifting has absolutely exploded in popularity over the last decade and we are pumped to see it! We now have examples of moms competing pregnant (like Lucie Martinsdottor) or coming back and breaking postpartum world records (like Meg Scanlon) and it is an exciting time!

If you are a recreational or competitive powerlifter and are pregnant, thinking of getting pregnant or coming back to the sport postpartum, what are some considerations for us to think about?

In this episode, we dive into it ALL.
Want to learn more about our powerlifting track or programs, check out our website!

POP'ing Myths about Pelvic Organ Prolapse

Tue, 29 Aug 2023 05:00:00 -0400

Pelvic organ prolapse also known as POP is a condition that occurs when one or more of the pelvic organs shift from their normal position and press against the walls of the vagina . This definition can sound scary and there is a lot of fear surrounding prolapse in the pregnancy and postpartum space.

In this episode, we break down what it is, how it presents, common symptoms of prolapse, risk factors for prolapse and how exercise fits in.

We mention our episode on bracing and weightlifting belts so make sure if you haven't caught the episode you check it out here!

How to start exercise BEFORE 6 weeks Postpartum

Tue, 22 Aug 2023 05:00:00 -0400

**Disclaimer: everyone has their own journey**

At the Barbell Mamas, we are pretty against blanket statements. This "do nothing" for 6 weeks can be a help to guide you and give you time to rest ... but does it apply to everyone?

We are getting more information and research about how to get back to early postpartum exercise if you so choose.

Early postpartum exercise isn't BAD.
We need to know our signs that we are pushing it too far, we need to be gradual and we need to be intentional.

Christina breaks down how to get back to barbell work and exercise in general in this new podcast episode.

We hope you enjoy it! Also a little life update from our end of the world :)

Chatting to 3rd place F35-39 CrossFit Games athlete Colette Casey

Tue, 15 Aug 2023 06:00:00 -0400

Colette is a mom of three and now a PODIUM finisher in the Masters 35-39 category at the 2023 CrossFit Games.

Being a mom makes training harder. It’s true.

Being a mom of three, you start to embrace the chaos! That can make structured exercise, especially at the Games level, SUPER challenging.

In today’s episode, Colette talks about her CrossFit love story, her journey in CrossFit through all her pregnancies (apparently something is in the air at Wodapalooza!) and her experience as a Games athlete this year with her three kids watching her compete.

This is a jam-packed episode, I could have talked to Colette literally all day. We can’t wait for you to hear it

Recapping the 2023 CrossFit Games | Mama athletes, injuries and peeing on the platform

Tue, 08 Aug 2023 05:00:00 -0400

What a WEEKEND!
Our mamas and all of our athletes showed up. The events were unreal. The energy unparallelled and the community so wonderful.

In today's episode, Christina and Nick break down the Games. We talk about the experience being in the Games arena, the Masters athletes, our mama athletes, even our vendors.

The ups, downs, injuries, pelvic health complaints and all the things in between are covered in this episode.

It was so cool to be at the CrossFit games this year and seeing our athletes represent themeselves well. We loved meeting you all this week as well! Just so fun. It's the highlight of the year!

Finding Weightlifting IN Motherhood with Kristi Brewer

Tue, 01 Aug 2023 06:00:00 -0400

There is this assumption that motherhood = retirement from sports or athleticism.

Kristi Brewer did the exact opposite. The first time Kristi picked up a barbell was when her two kiddos were little. This was at the age of 35.

Now, at the age of 41, Kristi is a multi-world record holder in the sport of weightlifting.
She was representing team USA on an international platform by 38.

Join us as we dive into weightlifting after pregnancy, autistism advocacy, the joy or movement, and barbell sports for moms of all level.

You can follow her journey over on Instagram here!

Recurrent Pregnancy Loss & Exercise with Courtney Hilmanowski

Tue, 25 Jul 2023 05:00:00 -0400

Content Warning: In today's episode, Courtney is open about her experience as a CrossFitter who has struggled with recurrent loss.

Miscarriage happens in 1 of every 4 pregnancies.
When you experience multiple losses, many inidividuals are given well-meaning advice about their situation

They doubt themselves and their exercise decisions
They are told maybe they shouldn't be running so much or lifting so much

It makes them question

Infertility is on the rise in Canada and the United States. One in 9 couples struggle with infertility.

When you have had a pregnancy and then experience infertility, this is known as secondary infertility

In today's episode, Courtney recounts what is helpful, what has been harmful and her journey navigating exercise, miscarriage and motherhood.

If you want to follow Courtney's journey, you can follow her on Instagram here.

Prepping for the 2023 CrossFit Games as a Mama with Arielle Loewen

Tue, 18 Jul 2023 05:00:00 -0400

Preparing for the CrossFit games is a gruelling process. Athletes put in long hours, focus hard on optimizing every aspect of their recovery and prepare themselves for 10-15 tests of all aspects of fitness in Madison, Wisconsin.

They say that being a professional athlete can be a selfish job. You need to focus so much on your training.

When you're a mom, that isn't really possible. While some athletes are recovering with naps and sauna sessions, mama's have to go back to parenting. They can't just rest when they get home from training, that is when their next job begins.

Arielle Loewen is an incredible mama athlete and role model to all the aspiring athletes out there. She is a soon-to-be 3x CrossFit Games athlete and a mama to her daughter Blakely (4 years old).

In today's episode, listen to Arielle talk about her story into competitive CrossFit, what her training looks like going into the games season and her journey through pregnancy and postpartum/pelvic floor recovery.

Go follow @ariellearm on Instagram and we'll definitely be cheering her on in Madison in a couple of weeks!

Let's Talk About Tia | Pregnancy, Postpartum, CrossFit

Tue, 11 Jul 2023 05:00:00 -0400

We can't help but be invested in Tia Clair Toomey's story. She is the reigning fittest on earth for SIX consecutive years.

She announced that she was pregnant with their daughter Willow late 2022 and many people have watched her social media and YouTube channels showcase what she has been up to.

In this episode, Christina is an outsider looking in and takes this opportunity to challenge some beliefs and highlight some of Tia's journey. She then blends it with some of the known (and unknowns) around exercise in pregnancy and postpartum.

Mentions in this episode:
Return to Gymnastics episode
C-Section Episode

Experiencing Miscarriage and Pregnancy with International Weightlifter Jessica Lucero

Tue, 04 Jul 2023 05:00:00 -0400

**In this episode, Jessica speaks about pregnancy loss. If this is too painful of a subject matter to listen to, please skip this week's episode**

Being an athlete and wanting to be a mom is tough. Not because you can't do it, but because your athletic window and your fertility window directly overlap.

For Jessica, her journey was not easy. She experienced 2 pregnancy losses and then because pregnant for the third time with her son Kyran in March of 2021.

Jessica Lucero is our guest today. She is an international-level weightlifter and coach.

She is now on the coaching staff for Vero Weightlifting team and we are so excited to have her on the podcast today!
Check out Jess on Instagram @jessicalucero9

Sex, CrossFit and The Pelvic Floor with Gabrielle Kassel

Tue, 27 Jun 2023 05:00:00 -0400

It can be embarrassing or sometimes produce feelings of shame to talk about sex. But sexual health is an important part of our well-being.

In today's episode, we are joined by sex educator Gabrielle Kassel. Gabrielle is a member of the queer community, podcaster of her sex-positive show Bad in Bed and specializes in working with members of the LGBTQIA+ community. Gabrielle is a journalist (currently working for the Morning Chalk Up) who works to bridge her passion for CrossFit with her passion for sexual health and empowerment.

Some of the topics we go through today are
- sexual health issues we see in the CrossFIt community
- how to have conversations when sex hurts
- opening lines of communication to talk to your partner about sex
- sexual health issues in the queer community
- how to explore sexuality when coming from a sexual health background

Resources Gabrielle and Christina highlighted were
- Pure -Linda Kay Brown
- Come as You Are - Emily Nagoski
- Principles of Pleasure - Netflix
- Table Topics Esther Perel
- Sex Educator Rachel Wright

Returning to Gymnastics after Baby | Pull-ups, Toes-to-bar, Handstand Pushups

Tue, 20 Jun 2023 05:00:00 -0400

Competing at the CrossFit Games as a Mom of 2 with Gymnastics Guru Pamela Gagnon

Tue, 13 Jun 2023 05:00:00 -0400

Pamela Gagnon (IG: @pamelagnon) is an incredible athlete, business owner, and mom of 2 boys now 19 and 21. She competed in CrossFit from 2011 until 2017, making 6 Regional appearances and 3 Games appearances as a Master's Athlete.

Pamela is the co-owner of Performance Plus Programming which provides over 30+ Skill Based Programs for athletes, anything from your First Strict Pull Up to Bar Muscle Up Endurance.

In today's episode, we talk about returning to gymnastics after baby, the guilt moms feel when competing at a high-level in sport with little ones at home and Pamela's reflections on being a mom now that her kiddos are older.

This is an episode you do not want to miss and we thank Pamela for hanging out with us!

TBM Episode 10

Bracing and Belting for Performance and The Pelvic Floor

Tue, 06 Jun 2023 05:00:00 -0400

Twin Pregnancy to Breaking American Powerlifting Records with Meghan Scanlon

Tue, 30 May 2023 05:00:00 -0400

Meghan Scanlon is nothing short of phenomenal. She is a national level weightlifter and international level powerlifter who, in 2020, got pregnant with TWINS.

Her postpartum journey led to her stepping back onto the platform. But not just getting back to competing... BREAKING RECORDS.

Meg is now vlogging about her training and, at the time of this release, her finals weeks before WORLDS.

Go take a look at her YouTube Channel or follow her on Instagram

BONUS EPISODE: HWPO Interview with Sammy Moniz.

Thu, 25 May 2023 05:00:00 -0400

The HWPO crew knows how to put in the work and make themselves proud.

Christina headed to Vermont to talk Sammy Moniz about her pregnancy with their first little girl.

In this conversation, she and Sammy chat about Sammy's pregnancy so far and how female athletes can tackle their pregnant and postpartum fitness.

You can see the video version of the episode here.

C Section: What I wish they would have told me!

Tue, 23 May 2023 05:00:00 -0400

TBM Episode 7: When you are pregnant, there are many reasons why you might end up with a C-section.

In the United States, almost 1/3 (about 30%) of birth result from a cesarean section. For that reason, EVERYONE whether you're planning a home birth, vaginal birth with medication or without, sometimes things so NOT go according to plan.

In this episode, we break down everything you need to know from when you might need a C section, what the surgery looks like and what to expect in the early days after surgery.

Getting Ready for Semifinals 13 weeks Pregnant with Alison Stall

Tue, 16 May 2023 05:00:00 -0400

TBM Episode 6: Getting to compete at Semi-finals is a massive task and a huge accomplishment. The sport of CrossFit has several stages to competition and semi-finals is the last stage in the competition before making it to the CrossFit games.

Alison has an impressive track record of competitions and wins this year including a top spot at Wodapalooza, top 20 in her age group Semifinal, and top 3 finishes at both the Masters Fitness Championship and the Legends Competition at Mayhem.

Now she's embarking on an even MORE exciting challenge, she is pregnant with Baby 2 and about to compete in Orlando at the North America East Semi-final.

In this episode, Alison talks about her decision to start a family, her birth and return postpartum with her first little one and the feelings around being pregnant with baby 2. It's an episode you're not going to want to miss!

Make sure you give Alison a follow on Instagram to see her amazing journey.

Do we need cycle syncing workouts?! Menstrual cycle and Exercise 101

Tue, 09 May 2023 05:00:00 -0400

Embarrassing Pelvic Issues in the Gym - Queefing, Coregasms and more!

Tue, 02 May 2023 05:00:00 -0400

TBM Episode 4: Pelvic health issues can be embarrassing. You can have issues with peeing, pooping, sexual health. Not exactly the topics that come up in every day conversation!

In today's episode, Christina goes into unchartered TMI category. There are pelvic issues that come up in the gym that can be really embarrassing to talk about. The more information we have, the more we can do about it.

Join her as she talks about queefing, coregasms and "passing wind" in the bottom of a squat.

Doing a Powerlifting Meet 7 months Pregnant with Lucie Martinsdottir

Wed, 26 Apr 2023 16:00:00 -0400

TBM Episode 3: Powerlifting is an incredible sport. You try to be as strong as possible in the squat, deadlift and bench press and its divided into weight classes.

Lucie Martinsdottir started powerlifting AFTER her first child was born and competed in powerlifting after the birth of her second child. She is now an International level powerlifter and has the European record in the squat at 207.5 kg (456.5 lbs)!

Thirty-eight weeks pregnant at the time of this recording, Lucie talks about how her pregnancies differed, what she is doing in her pregnancy to train, her experience as a mom who trains as a competitive athlete and some of her goals postpartum with baby 3.

You are NOT going to want to miss this episode.
You can follow Lucie on Instagram at @lucie_martins_lifts or look at her business Reykjavik Barbell.

Busting Myths about LIFTING during Pregnancy

Tue, 25 Apr 2023 15:00:00 -0400

TBM EPI 2: When a woman gets pregnant, there's a lot of well-meaning advice.

They can be told to not lift over 20 lbs, to not lift on their back or exercise on their back, to not hold their breath while lifting.

Christina has published (with her research team) the ONLY study that has looked at women that did heavy strength training during their pregnancies on outcomes.

In this episode, Christina talks about common myths, where these myths come from and what the research ACTUALLY says.

She then goes on to help you talk to your midwife or obstetrician if they are giving you some of these recommendations. Strength training is unbelievably beneficial for pregnant mamas and we want to be ENCOURAGING getting stronger

The Realities of Being a Pregnant or Postpartum Athlete (PILOT)

Thu, 20 Apr 2023 12:00:00 -0400

TBM Episode 1: There is a lot of things to consider when you are thinking of adding MOM to your resume.

You ask yourself a million questions,
"Am I ready?"
"How long will it take to get pregnant?"
"Is it the right time?"

For people who are athletes or exercise with goals in mind, the other questions are
"Is this the right time to step away from training?"
"Will I be able to get my fitness back?"
"Am I going to be retiring from competition or hard training when I become a mom"

A grief process can happen too.
Then the return postpartum is no joke and time becomes a whole different equation.

In this episode, our PILOT, Christina breaks down realities of being a pregnant and postpartum athlete that sometimes... we just don't talk about.