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.___________________________________________________________________________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!
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Prepping for Baby #2: What Changes?
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!___________________________________________________________________________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!
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Building Athletes Through Motherhood
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!___________________________________________________________________________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!
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The Truth About Breastfeeding and Injury Risk
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.___________________________________________________________________________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!
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Food as Fuel: Navigating Nutrition for Active Moms
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.___________________________________________________________________________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!
Acerca de The Barbell Mamas Podcast | Pregnancy, Postpartum, Pelvic Health
The Barbell Mamas podcast aims to be the go-to resource for women trying to conceive, who are pregnant or postpartum that love moving their bodies. The times are changing and moms have athletic goals, want to exercise at high-intensity or lift heavy weights, and want to be able to continue with their exercise routines during pregnancy, after baby and with healthcare providers that support them along the way. In this podcast, we are going to bring you up-to-date health and fitness information about all topics in women's health with a special lens of exercise. With standalone episodes and special guests, we hope to help you feel prepared and supported in your motherhood or pelvic health journey.
Escucha The Barbell Mamas Podcast | Pregnancy, Postpartum, Pelvic Health, Motivación Diaria por Motiversity y muchos más podcasts de todo el mundo con la aplicación de radio.net
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