The internet turned pelvic floor training into a turf war—“always Kegels” on one side, “never Kegels” on the other. We cut through the noise with a clear, evidence-backed framework that shows how to build strength, practice relaxation, and keep moving with confidence through pregnancy.

We start by grounding the conversation in what the research actually supports: pelvic floor muscle training can reduce postpartum urinary incontinence and help many pregnant athletes and recreational movers maintain function as load increases. From there, we zoom out to the system that matters most—the diaphragm, abdominals, hips, and pelvic floor—and explain why coordination beats clenching. You’ll hear how to choose your focus based on your starting point, what symptoms to watch, and why both contraction and full release are essential skills for labor, lifting, and daily life.

Together, we map a practical plan you can live with: simple tests to decide when to prioritize strengthening, how to practice relaxation without overthinking it, and easy “habit cues” to fit training into a full schedule. We also challenge the myth that strengthening blocks relaxation during pushing and show how education and timing are the real game changers. Whether you’re entering pregnancy with previous leaks or feeling strong and symptom-free, you’ll learn how to adapt training to your week, trust your body’s signals, and stay aligned with long-term pelvic health.

If this helped you drop the confusion and find your middle ground, follow the show, share it with a friend who lifts, and leave a quick review with your biggest takeaway. Your questions shape future episodes—what should we unpack next?

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Cesarean delivery affects one in three births in America, yet many expectant mothers remain unprepared for this possibility. As a pelvic floor physical therapist and athlete who has competed while pregnant, I'm pulling back the curtain on C-sections with compassion and expertise.

The journey begins with addressing the emotional landscape. If you experienced an unplanned cesarean, hear this: you did not fail. You delivered your baby. This message resonates deeply with listeners who've felt disappointment when birth plans changed unexpectedly. I explore the value of doulas as advocates during these pivotal moments and explain why grieving an unexpected birth experience is both normal and important.

We dive into the different types of cesarean births - planned, emergent, and emergency - demystifying each scenario with clear explanations that go beyond medical jargon. You'll learn what actually happens during the procedure, from the horizontal skin incision to the lesser-discussed vertical internal cut that impacts your recovery.

The podcast shines in its practical recovery guidance. We explore the concept of a "gentle cesarean" with music, delayed cord clamping, and skin-to-skin contact. I share evidence-based rehabilitation techniques including early walking, pelvic floor exercises, and the crucial but often overlooked scar mobilization techniques for both the visible and internal incisions.

Most powerfully, this episode transforms anxiety into agency through knowledge. Whether you're currently pregnant, recovering from a cesarean, or planning future pregnancies, you'll gain a comprehensive understanding of cesarean delivery that empowers rather than frightens. The techniques shared apply whether your C-section was six weeks or six years ago.

Ready to rebuild your strength after cesarean birth? Visit thebarbellmamas.com to explore our programs designed specifically for athletic mothers at every stage of the journey.

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Interested in our programs? Check us out here!

Exercise during pregnancy has long been shrouded in caution and confusion. What if many of the modifications we've been taught are unnecessary? Drawing from both cutting-edge research and personal experience through multiple pregnancies, this episode challenges conventional wisdom about prenatal exercise.

The fitness landscape for pregnant women has dramatically evolved over the past decade. Where once pregnant women received advice limited to walking or gentle yoga, we now recognize the benefits of maintaining strength and conditioning throughout pregnancy. But questions remain: should every pregnant woman modify exercises in the same way? Does holding your breath while lifting actually increase your risk of pelvic floor issues? What's the difference between physiologically-based recommendations versus outcome-based evidence?

Two distinct approaches have emerged in pregnancy fitness guidance. One camp bases recommendations on physiological changes happening during pregnancy, suggesting universal modifications regardless of individual fitness levels. The other acknowledges the body's remarkable adaptability, suggesting women continue their pre-pregnancy routines until symptoms indicate a need for change. My journey as both a clinician and researcher has led me from firmly believing in the first approach to increasingly embracing the second.

Most compelling is emerging evidence showing that fitness level entering pregnancy serves as a protective factor against pain and dysfunction. Rather than focusing exclusively on which movements to avoid, we might better serve pregnant women by emphasizing the importance of strengthening their bodies before and during pregnancy. This represents a profound shift away from fear-based messaging that can unnecessarily limit movement during a critical life stage.

Ready to explore how your body's signals might guide your pregnancy fitness journey better than universal modifications? Listen now to discover why the most beneficial approach might be less restrictive than you've been led to believe.

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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!

Pregnancy fitness has undergone a revolution. What was once a landscape of caution and restriction has transformed into one of empowerment and evidence-based freedom. In this candid exploration, pelvic floor physical therapist Christina Previtt shares both personal experience and cutting-edge research showing just how dramatically prenatal exercise recommendations have evolved.

Remember when lifting anything over 20 pounds during pregnancy was considered dangerous? When heart rate limits were gospel? When certain sports were absolutely off-limits? Those days are rapidly disappearing as research consistently demonstrates that pregnant bodies are far more capable than previously believed. Christina walks us through the mountain of evidence now supporting strength training during pregnancy, including studies showing that previously feared practices like lifting heavy weights, exercising on your back, and holding your breath during lifts pose no threat to mother or baby. Similarly, intensity restrictions for cardio have been largely debunked, with studies of ultramarathoners and other endurance athletes challenging our assumptions about exercise limits.

Perhaps most fascinating is the shift in how we approach sports participation during pregnancy. From soccer players to equestrians to even bull riders, athletes are pushing back against blanket restrictions in favor of individualized risk assessment based on their intimate knowledge of their sports and bodies. The trend is clear: pregnancy exercise is moving away from one-size-fits-all prescriptions toward personalized approaches that respect each individual's unique pregnancy journey.

Christina also candidly addresses where research gaps remain, particularly around the pelvic floor, and shares exciting developments from her current research that may soon provide answers to these lingering questions. Whether you're an athlete, fitness enthusiast, or health professional, this episode offers valuable perspective on how far we've come and where we're headed in the world of pregnancy fitness.

Have questions about exercise during pregnancy or postpartum that you'd like to see addressed by future research? Christina would love to hear from you as she continues her work in this rapidly evolving field.

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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!

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.

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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!

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!

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Interested in our programs? Check us out here!

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!

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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!

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.

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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!