Every Mom Is An Athlete

In this episode, I’m sharing four things I tell every active mom about postpartum recovery, especially when you’re eager to get back to running, lifting, CrossFit, or whatever makes you feel like yourself. Your body has been through a huge change, and knowing what to expect can make the recovery process feel a whole lot less overwhelming. I talk about why you might feel weaker than ever in those first few weeks, why you can’t compare your recovery to anyone else’s (or even your own previous pregnancy), and why your mind may feel ready to exercise before your body actually is. I also break down why postpartum recovery isn’t perfectly linear and how sleep, hormones, daily activity, and the demands of motherhood can all affect how you feel from day to day. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: The NEW Postpartum Plan WAITLIST Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount C-SECTION edition: Get Your Body Back - use code ATHLETE for a discount Mentioned in this episode: Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST! Pelvic Floor Plan

In this episode, I’m breaking down the “mom pooch” and why doing more ab exercises might not be the answer. If you’ve been doing planks, crunches, Pilates, or endless deep core exercises and still don’t feel like your stomach has come back after having babies, there may be more going on than just needing stronger abs. I talk about the different things that can contribute to a postpartum belly, why healing your core is about function, not just closing a gap, and why breathing, pelvic floor function, progressive strength, and full-body movements all matter. Plus, I share what happened when I gave myself an umbilical hernia after my second baby and how that experience changed the way I approach postpartum core rehab. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: Episode 59. Why You’re Still Peeing Your Pants (And Why More Kegels Aren’t the Answer) Pelvic Floor Plan - use code PODCAST for 20% off! Fix Your Abs Fix Your Rib Flare Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount C-SECTION edition: Get Your Body Back - use code ATHLETE for a discount Mentioned in this episode: Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST! Pelvic Floor Plan

In this episode, I’m breaking down why you might still be peeing your pants when you sneeze, jump, run, or lift, and why doing more Kegels isn’t necessarily the answer. Leaking after having a baby is incredibly common, but that doesn’t mean it’s something you have to accept forever. I explain how your pelvic floor works as part of your larger core system, why leaking can be caused by more than weakness, and how things like coordination, pressure management, breathing, glute strength, and even foot and hip stability can play a role. I also share how I approach rebuilding pelvic floor function, from learning to contract and fully relax to adding functional strength and gradually training for impact, so you can get back to the activities you love without leaking. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: Pelvic Floor Plan - use code PODCAST for 20% off! Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount C-SECTION edition: Get your body back - use code ATHLETE for a discount

In this Ask Anything episode, I’m answering some of the most common questions I get about pregnancy and fitness. I’m talking about outdated pregnancy exercise advice, how hard you can safely work out during pregnancy, and why the old 140 heart rate rule is no longer recommended. I also share how I use the talk test with my patients and why exercise remains one of the best things you can do for both pregnancy and postpartum recovery. Tune in to hear what I have to say about pregnancy-specific core training, the research on exercise and C-section rates, what to do about pubic bone and pelvic girdle pain, and how I approach exercise modifications throughout each trimester. Plus, I explain my thoughts on coning and doming, exercising on your back during pregnancy, and staying active while still giving yourself plenty of grace as your body changes. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: Episode 52. Exercise During Pregnancy: What the Research Says — Dr. Margie Davenport (Part 1) PreggoCore Plan Pelvic Pain Fix: For Pregnancy + Postpartum Join the waitlist for my Pelvic Floor Fix Plan Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount C-SECTION edition: Get your body back - use code ATHLETE for a discount Mentioned in this episode: Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST! Pelvic Floor Plan

In this episode, I’m breaking down why strong moms don’t jump right back into running at 6 weeks postpartum, even if they feel “cleared” to exercise. I talk about what your body is still healing from during that early postpartum phase, why leaking and heaviness are signs to pay attention to, and how to safely rebuild strength before returning to impact. I also share the gradual approach I use with my patients to return to running postpartum, including breath work, core and pelvic floor rehab, strength training, and guidance on how to test your body without pushing too far, too fast. My goal is to help you feel strong and confident as you get back to the activities you love while protecting your long-term recovery. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: Join the waitlist for my Pelvic Floor Fix Plan Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount C-SECTION edition: Get your body back - use code ATHLETE for a discount Mentioned in this episode: Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST! Pelvic Floor Plan

In this episode, I’m breaking down why strong moms don’t ignore diastasis recti postpartum. Whether you’re newly postpartum or years out from having babies, this episode will help you understand what’s really going on in your core and what you can do to feel strong again. I talk about what diastasis recti actually is, why almost every woman experiences some degree of ab separation during pregnancy, and why healing diastasis is about so much more than closing the gap. I also share the biggest myths I hear in my office, including “just give it time” and “never do abs again,” plus the exact approach I use with my postpartum patients to rebuild their core safely and effectively. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: Join the waitlist for my Pelvic Floor Fix Plan Get your Every Mom Is An Athlete swag HERE Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount C-SECTION edition: Get your body back - use code ATHLETE for a discount Mentioned in this episode: Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST! Pelvic Floor Plan

In this episode, I’m breaking down why postpartum recovery is about so much more than just doing kegels. I talk about how the pelvic floor actually works with your core, diaphragm, glutes, and hips as one connected system, and why leaking, heaviness, pain, or weakness postpartum are signs that your body needs better coordination and support, not just more squeezing. I also walk you through the breathing, bracing, glute, and mobility work I start with for postpartum moms in my office, how to reconnect with your deep core after birth, and why progressive strengthening matters for long-term healing. If you’ve ever been told to “just do your kegels” and still don’t feel strong, stable, or supported postpartum, this episode is for you. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: Join the waitlist for my Pelvic Floor Fix Plan C-SECTION edition: Get your body back Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan Mentioned in this episode: Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST! Pelvic Floor Plan

In this episode, I’m breaking down why strong moms do not need to wait six weeks to start postpartum recovery and what I actually recommend doing in those first two weeks after birth. I talk about the difference between gentle rehab and jumping back into intense workouts, why breathing and core connection matter so much early postpartum, and the common mistakes I see moms make when returning to exercise too quickly. I also dive into walking postpartum, pelvic floor healing, and the symptoms you should never ignore, like leaking, heaviness, or pain. If you want to feel strong, supported, and confident as you recover, this episode will help you understand what your body really needs in those early postpartum weeks. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: C-SECTION edition: Get your body back Fix your Rib Flare Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan Mentioned in this episode: Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST! Pelvic Floor Plan

In this episode, I’m continuing my conversation with Dr. Margie Davenport to talk about what the research actually says when it comes to returning to exercise postpartum. We break down why the “6-week clearance” isn’t the full picture, how recovery is far more individualized than we’ve been led to believe, and what a safe, gradual return to movement can really look like. We also talk about the role of early movement, mental health, sleep, and why starting before 12 weeks postpartum can be so powerful. If you’ve ever wondered when it’s truly safe to exercise again or how to rebuild your strength with confidence, this episode will help you take that next step in a way that supports your body and your life as a mom. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Margie: Follow on Instagram @drmargiedavenport Check out her website Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: Episode 52. Exercise During Pregnancy: What the Research Says — Dr. Margie Davenport (Part 1) CSEP Get Active Questionnaire for Pregnancy Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan

In this episode, I sit down with Dr. Margie Davenport to talk about what the research actually says when it comes to exercise during pregnancy. We break down some of the biggest myths, what’s truly safe, and why staying active is one of the best things you can do for both you and your baby. We also get into how to approach intensity, what the guidelines really mean in real life, and how to move your body with confidence throughout pregnancy. If you’ve ever felt unsure about what’s okay or worried about doing too much, this conversation will help you feel informed, supported, and empowered in your choices. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Margie: Follow on Instagram @drmargiedavenport Check out her website Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: PreggoCore Plan Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan

In this episode, I’m talking all about C-section recovery, why it can feel so challenging, and what’s actually going on in your body as you heal. I walk you through the layers involved in a C-section, why pain, tightness, and numbness can stick around longer than you expect, and how this kind of birth impacts your core and overall movement. I also share practical ways to support your recovery, including gentle movement, breathing, scar care, and rebuilding strength over time. If you’ve had a C-section and are wondering what’s normal or how to feel better in your body again, this episode will give you a clearer path forward and remind you that healing is possible with the right approach. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: Episode 7. How I Had a Gentle C-Section for My Second Birth C-SECTION edition: Get your body back Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan Mentioned in this episode: Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST! Pelvic Floor Plan

In this episode, I’m breaking down one of the most common postpartum complaints I see in practice: low back and pelvic pain. We talk about why this pain shows up after having a baby, from changes during pregnancy to the demands of postpartum life, and how things like muscle imbalances, posture, and core and pelvic floor dysfunction all play a role. I also walk you through simple, practical ways to start feeling better, including how to support your body with better movement, foundational strength work, and when it’s time to seek extra help. If you’ve been dealing with lingering aches or feel like something just isn’t quite right, this episode will help you understand what’s going on and what to do next. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: C-SECTION edition: Get your body back PreggoCore Plan Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan Mentioned in this episode: Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST! Pelvic Floor Plan

In this episode, I’m diving into some of the more unexpected postpartum pains I see all the time in my practice, like wrist, shoulder, and even epidural site pain. These are the things no one really warns you about, but they’re incredibly common once you’re in the thick of holding, feeding, and caring for your baby day in and day out. I walk you through why these pains show up, from hormonal changes and joint instability to repetitive movements and posture, and what you can actually do to start feeling better. We talk simple adjustments, strengthening, and when to get extra support so you’re not just pushing through the pain, but actually addressing the root cause. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: C-SECTION edition: Get your body back Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan Mentioned in this episode: Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST! Pelvic Floor Plan

In this episode, I’m breaking down one of the most common postpartum complaints I see in moms: neck and upper back pain. From feeding and holding your baby to hours spent rocking, scrolling, and sitting, it’s no surprise this area gets overworked and irritated. I walk you through why this pain shows up, what’s actually going on in your body, and simple, practical ways to start feeling better. I talk about posture, mobility, and small adjustments you can make throughout your day so you’re not just pushing through the discomfort, but actually fixing it. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: C-SECTION edition: Get your body back Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan Mentioned in this episode: Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST! Pelvic Floor Plan

In this episode, I’m kicking off our postpartum pains series by talking all about tailbone pain after birth, including why it happens and what might be causing it in your body. I get into things like delivery-related pressure, pelvic floor tension, and how your posture and daily habits can play a role. I also share simple ways to start supporting your recovery, from adjusting how you sit to incorporating breathing and gentle mobility work. If you’ve been dealing with tailbone pain, this episode will help you understand what’s going on and remind you that this is common and something you don’t have to just live with. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: Ep 42. When Can You Run Postpartum? The Tests to Pass First with Dr. Stephanie Ridgway Pelvic Pain Fix plan Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan Mentioned in this episode: Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST! Pelvic Floor Plan

In this episode, I’m joined by Dr. Rosi, a family physician, mom of three, and pre- and postnatal coach, to talk about postpartum fitness without the “perfect routine” and why that expectation often leaves women feeling like they’re failing. Dr. Rosi shares a more realistic approach to postpartum fitness, including focusing on small daily wins, fueling your body well, prioritizing sleep and stress management, and letting go of the idea that workouts have to be long or perfect to matter. If you’ve ever felt like you can’t stay consistent because life with kids is unpredictable, this conversation will remind you that simple, flexible habits are what actually work. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Rosi: On Instagram @doctor.rosi Check out her website Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: PreggoCore Plan Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan

In this episode, I’m breaking down the basics of peptides, what they are, how they work, and why they’re suddenly everywhere in the health and wellness world. I explain the science in simple terms and share my personal experience using peptides postpartum, what I’ve noticed with sleep, energy, and appetite, and the questions I hear most often from moms about safety, breastfeeding, and effectiveness. This episode is an honest look at the science, the hype, and where peptides might fit in if you’re already focusing on the real foundations of health like strength training, nutrition, sleep, and recovery. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: MAKE Wellness natural peptides - get $10 off! Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan Mentioned in this episode: Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST! Pelvic Floor Plan

In this episode, I’m answering your real-life pregnancy questions and clearing up some of the confusion and fear that’s out there. We’re talking about flying safely, blood clot risk, compression socks, and hydration, plus what to know about food safety. I also dive into electrolytes, massage guns, baths, and hot tubs, and why sweating during exercise is different from overheating in a hot tub. If you’ve been overwhelmed by conflicting advice, this episode will help you feel more informed, confident, and calm in your pregnancy decisions. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: PreggoCore plan Expecting Better by Emily Oster Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan Mentioned in this episode: Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST! Pelvic Floor Plan

In this episode, I’m sharing my one-year postpartum check-in after baby number three. I talk about how recovery has felt, what shifted for me around nine months, and how weaning at ten months impacted my hormones and energy. I also share how my workouts have evolved, what I’m doing in the gym now, and why consistency matters more than perfect conditions in this season. If you’re in your own postpartum journey, this is your reminder that every recovery looks different and your body is always capable of rebuilding. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: Episode 26. How to Return to Running Postpartum PreggoCore plan C-SECTION edition: Get your body back Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan Mentioned in this episode: Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST! Pelvic Floor Plan

In this episode, I’m joined by physical therapist, lifelong athlete, and mom of five, Dr. Stephanie Ridgway, to answer one of the most common questions we hear from active moms: when is it actually safe to start running postpartum? We talk about why being “cleared at six weeks” is not the same as being ready to run, and what your body truly needs before returning to high-impact exercise. Dr. Ridgway walks us through specific strength and functional tests you should be able to pass first, how to assess your pelvic floor and core, and the red flags that mean you need more support. If you are eager to get back to running but want to do it in a way that protects your long-term health, this episode will give you clear, practical guidance to help you build back the right way. Make sure to hit follow/subscribe so you never miss an episode! Connect with Dr. Ridgway: Follow on Instagram @stephanieridgwaydpt Follow on TikTok @stephanieridgwaydpt Check out her website Connect with Dr. Karlie: Follow on Instagram @drkarlie Check out the website Resources & Links: Episode 26. How to Return to Running Postpartum PreggoCore plan Check out all my plans and resources HERE My most popular plan: Get Your Body Back - Postpartum Plan