Strong & Nourished Momma | Quick & Healthy Meals, Postpartum Weight Loss, Boost Energy, Workout Routines, Nutrition Habits

☀️ It’s officially summer — and while that can mean more sunshine and family fun, it also brings schedule changes, late nights, and sometimes… chaos. In today’s episode, I’m diving into three simple, healthy habits to help you feel strong, nourished, and energized all summer long.

 

You’ll hear about: ✅ A real client story and how we built a sustainable summer routine ✅ How to shift your mindset when summer throws off your schedule...

Happy Memorial Day, Momma!

If your summer is already feeling like a whirlwind of snacks, sunscreen, and nonstop schedules—you’re not alone. In today’s episode, we’re diving into how to stay consistent with your health goals this summer without burnout, guilt, or rigid routines.

 

Whether you’re road-tripping with the kids, juggling camp drop-offs, or just trying to keep everyone fed and semi-sane—this episode gives you the mindset...

Are you about to hit the road or catch a flight and worried your eating habits will go out the window? In this quick episode, I share four practical, no-stress nutrition strategies designed for busy moms who want to feel energized, avoid hanger, and still enjoy their trip—without obsessing or overpacking.

 

Learn how to anchor meals, pack smart snacks, stay hydrated, and leverage your favorite supplements so you return home feeling...

Let’s be honest—summer brings pressure to look a certain way. But you don’t have to crash diet or exhaust yourself with intense workouts to feel good in your body.

 

In this episode, I’m sharing 3 key habits that help busy moms lose weight in a way that’s realistic, sustainable, and rooted in feeling strong and energized. We’ll talk about nutrition, movement, mindset, and how to stay consistent through the chaos of mom life.

 

In ...

May is Mental Health Awareness Month — and May 7 was World Maternal Mental Health Day — but really, every day is a good day to support your mental, emotional, and physical well-being as a mom. In this episode, we’re talking about how the food you eat can impact your mood, energy, and emotional health.

 

I’m sharing some science-backed insight (without getting too nerdy!) and simple tips to help you feel more like YOU again — no per...

You finally get a full night’s sleep… and still wake up feeling exhausted. Sound familiar? 😴   In today’s episode, I’m sharing 3 sneaky but super common reasons why you’re still so tired—even when your baby is sleeping and you’re technically “resting.” These are the energy drains most moms never get warned about after birth, but they make all the difference.

 

Whether you’re 3 months or 3 years postpartum, these hidden energy drai...

In this powerful conversation, I sit down with Ashley Rocha, a hormone wellness educator, mom of two, and founder of the herbal company Ladywell, to explore the real hormonal shifts moms experience and how to support them naturally.

 

Ashley shares her personal story of hormone dysfunction and why she created Ladywell to help moms navigate the emotional and physical highs and lows of motherhood.

 

In this episode, we talk about:

In this episode, I’m sharing my personal journey of losing fat and gaining muscle after having a baby, along with the three proven tips that helped me get stronger, feel more energized, and transform my body postpartum. If you’ve been struggling with finding the right approach to fitness after baby, this episode is for you! 

 

I’ll cover:

✅ How protein and balanced nutrition support postpartum fat loss and muscle gain

✅ The importa...

Have you been feeling frustrated with your postpartum recovery? Maybe your core still feels weak, you’re struggling with leaks when you sneeze or work out, or you just don’t feel like yourself in your body anymore. You are NOT alone!

 

In today’s episode, you’ll hear from a real mom who followed my Restore & Rebuild Core and Pelvic Floor program and saw amazing results. She shares:

 

✅ Where she started and the struggles she fa...

In this short but powerful episode, you’ll hear from Hannah Rushing, a real mom who completed the Restore & Rebuild Core and Pelvic Floor program while she was 23 weeks pregnant. Hannah shares how the program helped her throughout her pregnancy, during labor and delivery and fully heal her core and pelvic floor! She was able to gain back her strength and feel more confident in her body than ever before.

 

Whether you're struggl...

Still leaking, dealing with back pain, or feeling like your core just isn’t the same since having a baby? You’re not alone—and there’s a way to actually fix it. In this episode, I walk you through the exact postpartum plan I use to help moms heal their core and pelvic floor safely and effectively—without long workouts, confusing advice, or random internet exercises.

 

What You’ll Learn:

• The 3-phase...

After having a baby, it’s common to feel pressure to “bounce back”—but what should your fitness focus really be? In this episode, we’re breaking down the difference between fat loss and strength goals postpartum, and how to choose the right path for you based on your healing, energy levels, and lifestyle.

 

Whether you’re eager to lose the baby weight, build muscle, or just feel like yourself again, you’ll walk away with clarity on...

If you’ve ever felt like something wasn’t quite right with your pelvic floor after having a baby, this episode is a must-listen. Pelvic organ prolapse (POP) is a condition that affects many moms, yet it’s often overlooked or dismissed. 

 

In today’s episode, we’re shedding light on: ✅ What pelvic organ prolapse is and why it happens postpartum ✅ The common signs and symptoms most moms miss ✅ How to heal naturally—without fear or mi...

Are you struggling to regain strength and energy postpartum? You’re not alone! Many moms feel weak and out of shape after pregnancy, but the good news is—you can rebuild your strength, feel more energized, and regain confidence in your body.

 

In today’s episode, I’m sharing three powerful fixes to help you: ✅ Reconnect with your core & pelvic floor so you can rebuild strength from the inside out ✅ Use functional movements that...

Hey, Momma! Have you been told that Kegels are the secret to stopping leaks, strengthening your core, and fixing postpartum pelvic floor issues? Well… the truth is, they’re not enough! In today’s episode, we’re diving into why Kegels alone don’t cut it—and what you actually need to do to strengthen your pelvic floor and core the right way.

Many moms think they just need to ‘squeeze and lift’ more often, but if your pelvic floor...

If you’re struggling with lower back or hip pain postpartum, your core and pelvic floor might be the missing piece! 

 

In this episode, we’re diving into why so many postpartum moms experience aches and discomfort, the biggest mistakes that make it worse, and simple, effective exercises to strengthen your core and relieve pain. You’ll walk away with an easy action plan to start today!

 

🌟 What You’ll Learn in This Episode: ✔️ Why ...

Feeling embarrassed or frustrated because you pee a little when you laugh, sneeze, or jump? You’re NOT alone, but let’s be clear—just because it’s common doesn’t mean it’s normal! The good news? You don’t have to live with it.

In this episode, we’re diving into: ✔️ Why postpartum leaking happens and what’s really going on with your body ✔️ What makes it worse ✔️ How to fix it with simple breathing, movement, and strength strategi...

Are you eager to get back to working out after having a baby?

 

Before you jump into crunches, planks, or HIIT workouts, there’s one HUGE mistake that could actually be setting you back. 

 

In this episode, we’re breaking down the #1 mistake postpartum moms make when returning to exercise, why it happens, and how to safely rebuild strength so you can feel confident and strong without injury or setbacks.

 

What You’ll Learn in This...

In today’s episode, we’re diving into a topic that so many moms struggle with—postpartum body image. 

 

Whether it’s your first baby or your third, navigating the changes in your body after pregnancy can feel overwhelming, especially when there’s little guidance on what to expect. My guest, Brittany Braswell, MS, RDN, LD, knows this firsthand as a registered dietitian and a mom of three. She shares the common struggles many moms fa...