The Practice Brave Podcast brings you the relatable, trustworthy and transparent health & fitness information you’re looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood. You will learn from athletes and experts in the women’s health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism. Whether you’re a newly pregnant athlete or postpartum athlete, knowi ...
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170: How CrossFit Affiliate Owner Adam Fuller Created a Safe and Supportive Environment for Pregnant + Postpartum Athletes with the Pregnancy & Postpartum Athleticism Certification
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Adam Fuller is a CrossFit Level 4 Coach, garage affiliate owner (CrossFit Thin Air, Buena Vista, Colorado), and Pregnancy & Postpartum Athleticism Coach. He tells us his story of opening and growing his affiliate, why he decided to become a P&PA Coach, and how he applies the certification in more ways than just pregnancy & postpartum. He has a pass…
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169: An Overview of Pelvic Floor Physical Therapy with Mindy English, PT, DPT, OCS
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Pelvic floor physical therapy is becoming more and more of a mainstream thing…but we have a long way to go. Mindy English is a PFPT local to Eagle, Idaho who chats with us today about what pelvic floor physical therapy is, why it’s helpful, and why she’s so passionate about it. Mindy took the Pregnancy & Postpartum Athleticism Certification and it’…
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168: Peeing When You Lift Heavy and Intra-abdominal Pressure with Antonia Henry
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Today I have with me Antonia Henry, owner and head coach of A1 Fit Coaching and P&PA Coach, as we discuss what the research actually is saying about intra-abdominal pressure (IAP) and how that translates to your lifting. We discuss common reasons you may be peeing while you lift and what can be done about it, as well as dig into more about IAP and …
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167: Life Update with Retired UFC Fighter Miranda Granger (She's Pregnant Again!)
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Today I sit down with my friend Miranda Granger who is a retired UFC fighter and is now pregnant with her second baby. Miranda reflects on her journey as a fighter and how she came to the decision to have her first baby and how that changed her as a fighter. She’s excited for the next phase of motherhood with her second baby and anxious to see how …
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166: Being a Pregnant Athlete from the Perspective of OBGYN and P&PA Coach Lamia Zafrani
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Today, I have with me OBGYN and Pregnancy & Postpartum Athleticism Coach, Lamia Zafrani, who shares with us what her life currently looks like as a pregnant athlete. Lamia is an incredible resource and collaborator and is actually one of the expert interviews in the P&PA Course itself. I truly value her perspective and work in this community! Today…
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165: What It Means to Be a Pregnant Athlete #iamapregnantathlete
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We’re told “just do what you’ve always done” and “just listen to your body”, but we know that this is not enough. I hope by the end of this episode you gain a better understanding of how to train during pregnancy and why we need to adjust in the first place. I dive into mindset (athlete brain), core + pelvic health considerations, and more. If you’…
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164: Why My Boys Have a 4 Year Age Gap and Why it’s Worked for Us
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A little more personal of a podcast today… with my youngest son Chance’s birthday coming up (turning 7!), it had me reflecting on the decision to have a second baby and what that looked like. I wasn’t even in a mental place to think about another baby for the first 3 years postpartum after Cade, but I knew we wanted to have a second. I have had exp…
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163: P&PA Coach Spotlight, Katie Davis: From Hairstylist to Full-Time P&PA Coach
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Today, P&PA Coach Katie joins me and shares her inspiring story of going from a hairstylist of 18 years to a full-time P&PA Coach in her very own space. It’s a story that we so commonly hear - we don’t know we need this information until we do. This was the case for Katie when she realized she developed prolapse after her first baby, leading her do…
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162: Practical Things Female Athletes Should Know About Their Pelvic Health
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Let’s be honest…female athletes, and women in general, are not taught a lot about their bodies, especially as it relates to pelvic health and athletic performance. Most people don’t learn until they have to, so in an effort to provide some practical advice for female athletes across the span of their lifetime, I elaborated on a very popular Instagr…
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161: An Unhinged Interview with Cade for His 11th Birthday
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Cade joins me again this year for another interview where it’s made super clear his love for sports and In-N-Out. But in all seriousness, Cade is a kind, supportive brother and friend who can’t wait for his future career in the NFL. They grow up fast…one day they aren’t sleeping at all and the next they, like Cade, sleep in until 10:30. If you’re i…
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160: What It Takes to Open and Run a Successful Gym with Hannah Donnelly
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If you have a dream of opening and running your own gym, this episode is for you. Hannah Donnelly pulls back the curtains on the process of opening their very own Get Fit gym based in Meridian, Idaho. It took faith, grit, patience, and drive to achieve their goal and they were highly successful. When they opened their doors in 2023, they started wi…
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159: P&PA Coach Ryan K. Reynolds on Being a Fire Fighter, Rugby Player, and Advocate for Women
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Today I have P&PA Coach Ryan K. Reynolds with me as we chat about her journey as a pro Rubgy player, firefighter, and advocate for women in sports and first responder careers. As a pioneer in the Rugby world, Ryan saw first-hand the growth of women in the sport, having had the opportunity to be on the Olympic team. She decided to use her athletic s…
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158: Sports Injuries and Combat Sports with Orthopedic Surgeon Dr. Luke Pomerantz
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Today, I have a special guest Dr. Luke Pomerantz who is an Orthopedic Surgeon out of San Diego, California, and a black belt in Jiu Jitsu. He shares with us the most common sports injuries he sees among combat athletes, his experiences as a surgeon, and best practices for healing and treating the injuries he sees. As a lifelong athlete, Luke has al…
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157: A Raw and Unfiltered Conversation with MMA Athlete Molly Lindsay
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Today, MMA Athlete and mother, Molly Lindsay, joins me and she is out to be a game-changer in the world of martial arts. She’s passionate about advocating for women and mothers within the sport with a desire to create more support and awareness surrounding mental health struggles, sexism, and returning to the sport postpartum. I have no doubt she i…
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156: How to Make an Income and a Difference with the P&PA Certification ft. Four Successful P&PA Coaches
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Today I chat with four of our very successful P&PA Coaches on how they have found unique ways to make an income with their Pregnancy & Postpartum Athleticism Certification. The impact, opportunities, and options are endless with the P&PA Cert. Listen to the stories of these coaches and see what ideas spark for you and your business and what the P&P…
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155: Behind the Scenes of What Training and Pregnancy Has Actually Been Like with Annie Thorisdottir
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Annie Thorisdottir is BACK on the Practice Brave Podcast! The last time we were here, we talked about her postpartum experience with her first baby. Now, she gives us behind-the-scenes information on how her second pregnancy is, how her previous birth has impacted her, how her training is going, and her hopes and ideals for the future. Annie is the…
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154: Sporty Beth on Her Pregnancy, Being a Content Creator, and Navigating Mental Health Challenges
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Today, Bethany Robinson, or as many of you know her, Sporty Beth, joins me as we dig deep into her history with fitness, her ED, life as a content creator, and now navigating her pregnancy. Her pregnancy has been a difficult experience so far with intense morning sickness and she is finding ways to work through each of her challenges. Through it al…
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153: 5 Considerations When Preparing for Birth with Midwife Elena
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Today, Midwife and P&PA Coach Elena joins me as we discuss all things birth. So often we hear “fit pregnancy = perfect birth”, but in Elena’s experience, this is not always the case. So how do we prepare? Elena shares 5 considerations pregnant athletes should have for preparing for birth. Some of them might surprise you! Elena is based in England a…
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152: Olympian Emily Muskett’s Weightlifting Career, Experience at the Tokyo 2020 Summer Olympics, and Transition Into Motherhood
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In this episode, Olympian Emily Muskett joins me as we delve into her inspiring weightlifting career. Despite setbacks and the disappointment of not being chosen for the Olympics initially, she persevered, eventually making it to the global stage in Toyko for the 2020 Summer Olympics. After retiring from professional weightlifting, she transitioned…
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151: Kate Lyman Opens Up About How She Had Navigated Birth Trauma and Birth Injury as a Fitness Professional
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Today I chatted with Kate Lyman, owner of KL Nutrition, P&PA Coach, and new mom. Kate gave birth one year ago and experienced the unexpected at her home birth as she pushed for 9 hours straight. As a result of her baby’s position, she underwent a severe tear and later realized she had a Pelvic Organ Prolapse. She has been working hard to overcome a…
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150: The Story of Angela Lee Pucci, Six Time MMA World Champion and Founder of Fightstory
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Today, I am honored to have Angela Lee Pucci join me as she shares her story of becoming a world champion MMA fighter, a first-time mom, and ultimately creating her nonprofit organization, Fightstory. Angela has always been in the combat sports world and knew that it’s what she wanted to do from an early age. She pursued it and was successful as a …
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149: How to Approach the CrossFit Open as a Pregnant or Postpartum Athlete with Juliann Balley
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Today I’m joined by one of the members of the P&PA Team, Juliann Balley, as we discuss approaching the CrossFit Open as a pregnant or postpartum athlete. Juliann has participated in the Open while pregnant and postpartum through the years and shares her perspective as a recreational athlete, P&PA Coach, and CrossFit Level 1. Ultimately, it comes do…
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148: A Chat with Physical Therapist and Online Educator and Business Owner Doc Jen: The Inner Workings, Becoming a Mom, and Advocating Pelvic Health
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Dr. Jen Fraboni, PT, DPT joins me today as we delve into the inner workings of her online education and business, her passion for advocating pelvic health, the challenges and triumphs encountered while navigating pregnancy and postpartum, and her gratitude for feeling strong and how it benefited her life. Find Doc Jen on Instagram at @docjenfitness…
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147: Overcoming Challenges, Fitness, and Motherhood with Hannah Bower
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Buckle up - it’s going to get vulnerable. Hannah Bower, a lifelong athlete, and mom of 2, joins me and shares her story of overcoming challenges through her athleticism, a trauma in her personal life, a major car crash, becoming a mother, and more. Hannah is an example of resilience as she faced her trauma head-on with therapy and finding ways to h…
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146: 2 Time UFC Champion and New Mom Carla Esparza on Her Impressive History as a Fighter and Entering Motherhood
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Today I chat with Carla Esparza, a pioneer female fighter in the MMA world and 2 time UFC champion, about her history as a fighter and how it's shifted as she's entered motherhood in the past year. We chat about what training looked like during pregnancy and her current plan to postpartum. Above all, Carla exemplifies the meaning of athletic maturi…
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145: Athlete Brain is What Makes You and What Breaks You
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Athlete brain is a really great attribute to have… and it can also be what breaks you. Today I explore the different ways athlete brain can show up in our lives and how to navigate it in different seasons. Leveraging and adapting to athlete brain is ultimately what leads us to the athletic maturity we seek and need in our lives. Every season of lif…
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144: Interview with BJJ Athlete Kaitlin Martin, Her Story & Training BJJ Through Pregnancy and Postpartum
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Today I have Kaitlin Martin, aka mommygrappler, join me as we chat about her introduction to the sport of BJJ and navigating two pregnancies and postpartum in her 17 years in the sport. She offers great insight into how to approach training during pregnancy and her re-introduction to the sport postpartum. Kaitlin has competed and placed in many pre…
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143: The (Actual) Best Way to Approach Your Health & Fitness in 2024
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Through the flurry of information and extremes disguised as “healthy” that come around on the internet every January, what do we actually need to focus on? I tell you all you need to know in this pod… spoiler, it’s the basics. Drink your water, get sleep, lift, and eat balanced meals. It’s not sexy, but the fundamentals work and are what’s sustaina…
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142: How to Improve Your Business and Coaching for 2024
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What goals do you have for your business in 2024? In this episode, I give my top business tips to help get the ideas turning for your Q1. Some of the tips include… Hiring the help for the role that is blocking you from making progress. Shoot your shot at networking and connecting with your community Invest in yourself Take action and gather feedbac…
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Jiu Jitsu is something I didn’t expect to be a part of my life as an adult, but it has been such a valuable and meaningful sport to be a part of, especially since moving to Idaho. I feel like I truly fell in love with BJJ when I was a blue belt and now I have recently been promoted to purple belt. There is a growing population of pregnant and postp…
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140: All About Fertility with Dr. Sasha Hakman
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Fertility is a topic that can come with a lot of complicated and mixed emotions. In this episode, Dr. Sasha Hakman covers all things fertility and her role in helping women through a variety of circumstances, as well as offering an in-depth understanding of all the variables of infertility. Dr. Hakman’s goal is to make her experience with her patie…
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139: We Are a Jiu Jitsu Family: Chatting All Things BJJ with Jared (who just got his black belt!)
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Today I bring on my husband, Jared, who recently got his black belt in Jiu Jitsu. He has been doing BJJ for 20 years and has been a catalyst for our entire family joining. We chat about all of the various benefits personally, athletically, and mentally that our family has attained through participating in this sport, including aiding in Jared's law…
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138: P&PA Coach Spotlight: Rachel Graves - How She Pivoted and Grew a Successful Business with Dedicated Clients (all with her son at her side)
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P&PA Coach and seasoned business owner Rachel Graves joins me today as she tells her story of entering into the fitness industry, opening a successful gym, and then being forced to pivot after C-19, all while being pregnant and having her son. Postpartum was a difficult and pinnacle time for Rachel as she took time off to truly figure out what was …
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137: The Unfiltered Behind-the-Scenes of Pregnancy & Postpartum Athleticism
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Today, I draw back the curtain on the creation of my coaching certification, Pregnancy & Postpartum Athleticism: the good, the bad, and the ugly. I put my heart and soul into the creation of not only this course, but this movement for better serving female athletes through seasons of pregnancy and postpartum. And I knew it was going to be big. The …
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136: Is Coming Back After Having A Baby Hard?
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This question was asked by a young man in his 20s one day at Jiu Jitsu. What a simple sentiment… is it hard? Is it hard having a baby? Is it hard coming back after having a baby? The answer is… It’s just different. You’re adjusting to a whole new version of yourself. And yes, it’s hard. Listen to this episode for perspective and exploration on this…
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135: What You Need to Know About Adjusting Your Training During Pregnancy
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You’re pregnant… now what? Today, Heather and I chat about what you really need to know about adjusting your training during pregnancy. Pregnancy is a season of different and our training needs to reflect that. It’s not forever, it’s just for now. In this episode, we discuss: Checking in with your mindset and managing your Athlete Brain Why we need…
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134: A Candid Conversation on Pelvic Health and Pessaries with Carrie Pagliano
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Today I talk candidly with Dr. Carrie Pagliano about all things pelvic health and women’s health and fitness. The field of pelvic health and pregnancy and postpartum fitness is evolving. Now is a better time than ever for PTs and Coaches to collaborate and help connect the dots for their clients. More women are in the gym lifting, more are becoming…
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133: The Real Deal About Diastasis Recti with Munira Hudani
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Today I chat with Pelvic Floor Physical Therapist and colleague Munira Hudani about all things Diastasis Recti. Diastasis Recti is a hot topic online with a lot of confusion. Munira clears all the confusion and gives us the real deal and what we really need to know. Diastasis Recti, or the separation of the rectus muscles at the linea alba, is a no…
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132: Leveraging Athlete Brain to Live a High-Performing Lifestyle
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“Athlete Brain” is a term I coined around 9 years ago that describes that inner-drive to do more, push harder. It’s a great trait to have. It’s better when we leverage it to work for us, not against us. Athlete brain is what drives us in sports and fitness, but it can be utilized and applied to any aspect of our lives. It most recently has be appli…
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131: Jenn Fiddler’s Inspiring Comeback Story: Competing in BJJ Worlds 1 Year Later After Experiencing a Vertebral Artery Dissection
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Jenn Fiddler’s story is inspiring AF. After experiencing a vertebral artery dissection during a BJJ training session, resulting in multiple strokes and a posterior fossa decompressive craniectomy (surgery removing a part of her skull), Jenn has started over again from post-surgery recovery all the way to preparing to compete at BJJ Worlds with me. …
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130: Q&A: What Living my Healthiest Life Looks Like, Training for Competition, Body Composition Changes, and More
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You asked and I answered. Here’s what my life is looking like right now in a season of being in a cut, training for BJJ Worlds, and how I got to what I consider the healthiest in my life. This process of figuring out how to share all of this in a healthy, helpful way has been interesting and I appreciate the support that has been poured out with th…
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129: Having a Truly Neutral Approach to My Body for the First Time In My Life
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The pendulum swing of health and fitness is real - but what if we found the messy middle? I’m currently prepping for Jiu Jitsu Worlds and it has required me to be aware of my data as I need to make my weight class. And, for the first time in my life, I’m neutral about it. I’m not obsessing over the scale or toxic about tracking my macros. It’s free…
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Get ready, because this is going to be an emotional one… The decision to have a second baby seemed like an overwhelming decision after the traumatic and extremely hard experience I had with my first birth and postpartum. But, through time, I felt ready and found what I had control over and was able to turn it into a beautiful, empowering experience…
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127: Well-Rounded Training for When You're Done Having Babies
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Today, I have Heather join me as we talk about what our life and fitness is like post-babies and what we think a well-rounded fitness program for women should look like for a lifetime of athleticism. We strongly believe that athleticism does not end when motherhood begins, OR after we’re done having our babies, and especially so as we age. We don’t…
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126: What Your Programming Should Look Like for Pursuing a Lifetime of Athleticism
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Recently, I had a complaint about my Pregnant Athlete Training Program that the workouts repeated and that it lacked variation. That’s the point - we test and retest and same basic movements over time to make progress and gain strength. Programming for a lifetime of athleticism isn’t about randomized, all high-intensity workouts. Those can be sprin…
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125: Professional Triathlete Lara Gruden Talks Pregnancy and Mindset and Her Plan to Return to Competition Postpartum
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Today, I chat with professional triathlete Lara Gruden all about her pregnancy as an elite athlete and her plans for returning postpartum. Lara has an incredible sense of athletic maturity and has chosen the path of intention over intensity. She sees the big picture and is grateful for the opportunity of growth this pregnancy has given her and has …
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With my oldest, Cade, turning 10, I’ve been reflecting on my last 10 years of motherhood and I wanted to honor and acknowledge that with 10 lessons that I’ve learned. I’ve been a process of evolving and becoming over the years. Cade is the reason I do what I do, why I have my business, this podcast, all of it. It has all because of the process of b…
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123: I Interviewed Cade for His 10th Birthday (The kid who sparked the creation of Pregnancy and Postpartum Athleticism)
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Today is a special episode where I interview my firstborn, Cade, who is turning the big 10! Cade is a fierce, special kid who sparked the creation of literally what I do now helping pregnant + postpartum athletes. All I do as a coach and CEO of Pregnancy and Postpartum Athleticism™ started with his pregnancy, birth, and postpartum experience. Cade …
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122: Strategic Moderation and Having a Sustainable Approach to Nutrition with Kristi Vaccaro
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Today I’m joined by Kristi Vaccaro, P&PA Coach and owner of FIT LV Fitness & Nutrition Coaching, chatting about going from obsessive and extreme to balanced and sustainable with our nutrition and overcoming diet culture in the process. We’ve seen the pendulum swing from never track anything and do whatever you want to extreme and meticulous trackin…
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121: My Mom’s Inspiring Story That Will Make You Want to Start Lifting Weights: Athleticism Through Grandmother-hood / Happy 65th Birthday, Sharon!
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Happy 65th birthday to my amazing mom, Sharon! She is an inspiration to many and today she shares her story of finding fitness later in life (we’re talking 50s) after overcoming a challenging past of living in survival mode and working all the time to support me and my sister. Lifting weights was not the norm for my mom’s generation and is only now…
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