In this episode, we’re talking all about posture and why it matters so much for moms at every stage. I break down why neck, back, and shoulder pain are so common during pregnancy and motherhood, what “good posture” actually means, and why it is not about sitting perfectly straight all day. We cover how posture is dynamic, how often you should be changing positions, and simple ways to support your spine throughout the day.

You’ll also learn easy posture resets, breathing strategies, mobility work, and strength exercises that can make a real difference without adding more stress to your routine. If you spend a lot of time holding kids, feeding babies, working at a desk, or feeling stiff and achy, this episode will help you feel more aligned, comfortable, and supported in your body.

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
• FREE DOWNLOAD: Fix Your “Mommy Pooch”

Mentioned in this episode:

Truly Free Home Non-Toxic Cleaning Supplies: Click here for one of my go-to non-toxic swaps for strong moms.

In this episode, I’m joined by pelvic floor physical therapist Dr. Mae for an honest and educational conversation about common postpartum concerns like kegels, diastasis recti, core weakness, and pelvic floor symptoms that so many moms experience but rarely get clear answers about. We break down what actually matters when it comes to healing your core and pelvic floor, and why more exercises or more kegels are not always the solution.

This conversation will help you better understand your body, recognize what is normal versus what needs support, and feel more confident navigating postpartum recovery at any stage. Whether you are pregnant or newly postpartum, this episode will give you clarity, reassurance, and practical takeaways you can apply right away.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Mae:

• Follow on Instagram @dr.maehughes
• Check out her website

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan
• FREE DOWNLOAD: Fix Your “Mommy Pooch”

In this episode, I’m sharing five simple things strong moms can do to reset after the holidays without diving into extremes or chasing a perfect routine. I talk about regulating your nervous system, choosing one habit to focus on, nourishing your body instead of restricting everything, revisiting your foundational strength work, and building consistency in a way that actually fits mom life.

If you are craving a fresh start after a busy, sugary, cozy, chaotic holiday season, this episode will help you ease back into feeling like yourself again. These small shifts truly add up, and you can begin with just one.

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:

• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan
• FREE DOWNLOAD: Fix Your “Mommy Pooch”

Mentioned in this episode:

Truly Free Home Non-Toxic Cleaning Supplies: Click here for one of my go-to non-toxic swaps for strong moms.

In this episode, I'm sharing a handful of small, simple changes that can make a big difference in your overall health, especially during the busy holiday season. We're talking small, realistic habits like delaying coffee just a bit in the morning, adding more hydration and electrolytes, supporting better sleep, and finding easy ways to get more fruits and vegetables into your daily routine. These are the things I've personally been doing the past few months, and they truly help me feel better, calmer, and more energized.

If you want to feel healthier without committing to a huge morning routine or a full lifestyle overhaul, this episode will give you practical ideas you can start today. One small habit often leads to another, and those tiny shifts add up in such powerful ways for moms.

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
• FREE DOWNLOAD: Fix Your “Mommy Pooch”

In this episode, I’m sitting down with my friend and patient Erika S., a lifelong athlete, doula, and mom, to talk about what it really looks like to return to movement after having a baby. Erika shares how her relationship with fitness shifted through pregnancy, what those first postpartum weeks felt like, and why rebuilding slowly (and intentionally) made all the difference.

We also dig into comparison, setting realistic expectations, finding joy in movement again, and giving yourself permission to start small, whether that’s walking a 10k with a friend or carving out ten minutes to reconnect with your body. If you need a reminder that strength comes back in layers, and that your postpartum journey doesn’t have to look like anyone else’s, this conversation will feel like a deep exhale.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Erika:

• Check out her website
• Send her an email at erika@thefittingroomseattle.com

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan
• FREE DOWNLOAD: Fix Your “Mommy Pooch”

Mentioned in this episode:

Truly Free Home Non-Toxic Cleaning Supplies: Click here for one of my go-to non-toxic swaps for strong moms.

In this episode, I'm breaking down simple, practical ways to prepare your body for birth so you feel strong, confident, and ready when the time comes. I'm talking about when to start birth-prep mobility, why pelvic stability matters throughout pregnancy, and the essential moves I give my own patients, from supported squats and pelvic floor relaxation to gentle hip shifts and mobility on the exercise ball.

If you're in your third trimester and wondering how to get your pelvis, core, and baby in the best position for labor, this quick, actionable episode will help you know exactly where to focus. These are the small daily practices that can make birth feel more supported and recovery feel a little bit smoother.

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
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan
• FREE DOWNLOAD: Fix Your “Mommy Pooch”

In this episode, I’m talking with Dr. Morgan MacDermott, a naturopathic doctor and mom of four who brings such a grounded, compassionate perspective to holistic pregnancy and birth. We break down what “holistic” really means, how to build a supportive birth team, and why women deserve more time, education, and individualized care than they typically receive in the traditional prenatal system.

Morgan also shares practical insights on preparing for postpartum, breastfeeding, and protecting your mental and emotional health throughout pregnancy. Whether you’re expecting, hoping to be, or supporting other moms, this conversation will leave you feeling informed, empowered, and so much less alone.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Morgan:

• Follow on Instagram @morganmacdermott and @healthyasamotherpodcast
• Listen to her podcast, Healthy As A Mother
• Check out her website

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• PreggoCore plan - use code ATHLETE for a special podcast discount
• Silverette - The Original Silver Nursing Cups
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan
• FREE DOWNLOAD: Fix Your “Mommy Pooch”

In this episode, I'm sharing a real and honest check-in from nine months postpartum. You'll hear what recovery has looked like after my third baby, how my workouts and mindset have evolved, and why this season feels so different from my earlier postpartum journeys.

I'm also talking about rebuilding strength (particularly if you're breastfeeding), balancing fitness with a busy life, and the truth about how long it really takes to feel like yourself again. Whether you're a few weeks or many months postpartum, this episode is your reminder to be patient with your progress, give yourself grace, and remember that slow, steady work truly pays off.

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!
• 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
• FREE DOWNLOAD: Fix Your “Mommy Pooch”

Mentioned in this episode:

Truly Free Home Non-Toxic Cleaning Supplies: Click here for one of my go-to non-toxic swaps for strong moms.