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 next. Ultimately, she landed on opening a space above her garage where she serves women in all stages of life with devoted, amazing clients. Rache...
Oct 18, 2023•49 min•Ep. 138
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 certification grew and evolved as I did and as more research was surfacing - and, I will continue to update this course in the future as things ch...
Oct 17, 2023•49 min•Ep. 137
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 question. Female athletes deserve better information on pregnancy, postpartum, and beyond. Join the waitlist to become a Pregnancy & Postpartum A...
Oct 11, 2023•39 min•Ep. 136
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 coaches to understand the variables of pregnancy Sifting through the misinformation you see online such as “don’t get your heart rate above 140bpm” B...
Oct 04, 2023•45 min•Ep. 135
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 more vocal about core + pelvic health symptoms, and more need our support. We also chat about pelvic organ prolapse and pessaries and when and why to...
Sep 27, 2023•1 hr 11 min•Ep. 134
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 normal adaptation during pregnancy. The healing postpartum is subjective and everyone’s healing timeline is different. Listen to learn more about Diasta...
Sep 20, 2023•56 min•Ep. 133
“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 applicable to me as I’ve trained hard for BJJ Worlds, undergoing a weight cut and vigorous training schedule. But it also has applied to my business, mom l...
Sep 13, 2023•35 min•Ep. 132
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. It’s taught her just how strong she really is and how much she can handle. This truly showcases what you can do when you practice brave in the face of...
Aug 30, 2023•45 min•Ep. 131
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 this. The changes I am sharing today has been years in the making - and I am proud of how far I have come. This is the place I want to be with all aspec...
Aug 24, 2023•49 min•Ep. 130
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 freeing and so nice to be in a place where I can be completely neutral about it. This is the first time in my life I have been able to do this. This conve...
Aug 16, 2023•31 min•Ep. 129
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. I dive into what taking control with my second birth looked like by having an elective, gentle cesarean (the first time this happened for my hospita...
Aug 03, 2023•57 min•Ep. 128
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 buy into age being a factor that stops us, but rather an opportunity to continue doing our fitness as long as possible (like my mom, Sharon). The Pra...
Jul 28, 2023•35 min•Ep. 127
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 sprinkled in, but what we’re looking for is supporting your lifestyle, goals, and overall health. Sometimes that can get boring. It’s doing the same stuff ...
Jul 19, 2023•27 min•Ep. 126
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 been working hard on the mindset shift from comparing with other athlete’s pregnancies to focusing on what she is choosing to do and what is best for ...
Jul 12, 2023•46 min•Ep. 125
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 becoming his mom. Here’s to celebrating him and all we’ve become in the last 10 years. Join the FREE Pregnant & Postpartum Athlete Facebook Group h...
Jun 29, 2023•13 min•Ep. 124
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 is an incredible athlete with an awesome work ethic and he shares all about how it’s going with his favorite sports, his friends, how he handles losin...
Jun 27, 2023•40 min•Ep. 123
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 tracking with no wiggle room. Kristi helps to find the strategic middle ground so your nutrition is serving you, not taking away from your life. Kris...
Jun 21, 2023•59 min•Ep. 122
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 becoming more of a mainstream activity. Sharon proves that athleticism does not have an expiration date and that you can start at any age to get stro...
Jun 14, 2023•51 min•Ep. 121
I recently competed in a large BJJ competition in Long Beach, CA and I lost. In this episode, I’ve been able to reflect on entering this season of competing, the efforts I made to get there, and how I did it with the least amount of toxicity as possible. Miranda and I get each other on a deep level when it comes to this stuff and she shares her insights and perspectives on her time as a professional MMA fighter. We’ve come to the conclusion that it’s important to find ways to accomplish our goal...
Jun 07, 2023•1 hr 10 min•Ep. 120
In this weeks episode I share about seasons in motherhood, and how to navigate actual readiness to return to competition. I'm on the other side of early motherhood... I don't have toddlers and babies anymore, and my life as an athlete now looks so much different than it did when my kids were younger. I'm in a season where my life, body and brain support competition and higher levels of performance output. I'll be competing next week, and thought this was a good point of reflection and perspectiv...
May 25, 2023•24 min•Ep. 119
Recently, I injured my knee in a freak accident at Brazilian Jiu Jitsu and it’s having me reflect on overcoming athlete brain and my development of athletic maturity. Even knowing “all the things”, I still struggle with my version of athlete brain needing to slow down. There are always going to be setbacks that affect our fitness whether it’s injury, big life transitions, pregnancy, postpartum, etc. It’s inevitable. What matters is how we approach the setbacks and how we build back and create a ...
May 11, 2023•24 min•Ep. 118
Today I chat with Registered Dietitian Laura Ligos (aka The Sassy Dietitian) all about the nutritional needs for pregnant and postpartum women. This interview was originally just included in the P&PA Coach course, but it was so good and insightful that we knew everyone needed to hear it. We discuss how to navigate that tough first trimester, the hormonal changes the body experiences, how weight gain is not a one-size-fits-all experience, and what nutrients to focus on. We also dive into post...
Apr 19, 2023•59 min•Ep. 117
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&PA Cert can make possible for you. Coaches featured on the show: Trish Evangelista, CrossFit Affiliate Owner of Babylon CrossFit that h...
Apr 13, 2023•40 min•Ep. 116
Kate Johnson joins me today as we talk about her story as an OG Pregnancy & Postpartum Athleticism Coach. She shares how she progressively overloaded her business and offers and ultimately end up as a pre/postnatal coach for Street Parking. From finishing the cert while waiting in the daycare pickup line, to offering seminars and virtual consults, Kate found what works for her life and her circumstances in using the P&PA cert in her business. Listen to hear how to play the long game and ...
Apr 11, 2023•46 min•Ep. 115
Trish is a successful CrossFit Affiliate and business owner that’s learned how to leverage and use her P&PA certification to generate income for her gym. Hosting 6 week postpartum series, running workshops, and connecting with her community have all been ways that she’s found success. Her passion is to get this education to as many people as possible. The P&PA Coaching Certification is so versatile with endless possibilities and avenues to build businesses and create income. Trish is spo...
Apr 06, 2023•45 min•Ep. 114
Today, I chat with P&PA Coach Emily Rausch who is a chiropractor that specializes in working with pole dancers. Emily found pole dancing as a retired athlete looking for something new to fill her cup and has now been doing it for 6 years. She currently works virtually with pole dancers all over the world, helping with pole-related injuries and considerations. Emily discusses the wide variety of pole dancing and dancers and emphasizes that although pole is for everybody and every body, it is ...
Apr 04, 2023•35 min•Ep. 113
Kristi Vaccaro is the founder of FIT LV and a P&PA Coach. She has successfully scaled her fitness and nutrition business both online and in her local community. Kristi shares sentiments on her growth as a coach and athlete, practical business advice for new coaches, boy mom life, and her newfound love for jiu-jitsu. Ready to help athletes pursue a lifetime of athleticism? I invite you to join our team of international Pregnancy and Postpartum Athleticism coaches. Enrollment opens in mid-Apri...
Mar 28, 2023•53 min•Ep. 112
So many of you have followed Miranda Granger – through her pregnancy and return to the Octagon as a UFC fighter at 1 year postpartum. Now at 18 months postpartum, she’s sharing about being in the season of, “Now what?” – the waiting. It’s a hard season to be in, figuring out the next right thing. This episode is relatable for SO many as we experience big life changes and transitions. Learn more about the fitness programs Miranda followed: Pregnancy Training Program: briannabattles.com/pregnant-a...
Mar 21, 2023•38 min•Ep. 111
Alli Hagendorf is an incredibly talented media personality, host of the Allison Hagendorf show and all-around badass. I had the privilege of coaching her through pregnancies and postpartum. In this episode, Alli shares her experiences, evolving identity, and current reality of juggling mom life with her rock and roll passion. To kick off Women’s History Month, Alli recently spoke with Joan Jett on The Allison Hagendorf Show. Listen here: http://bit.ly/TheAllisonHagendorfShowYouTube Learn more ab...
Mar 14, 2023•39 min•Ep. 110
In this week’s episode, Heather Osby is back to interview me about exercise program design, specifically as it relates to pregnancy and postpartum. It can be confusing for coaches and practitioners to know exercises and progressions to help, and even more confusing for athletes because they second guess if their workouts are “right” for them. This episode helps take big concepts and theories and provides practical and applicable examples. ** Ready to help athletes pursue a lifetime of athleticis...
Mar 07, 2023•1 hr 18 min•Ep. 109
