The first sprint after birth can feel like your body forgot the map. We get honest about that moment, then build a smarter route back to running, lifting, and sport with real tools you can use today.

We start with the emotional shock of early returns: missing your old speed, feeling awkward under a bar, and wondering where your core strength went. From there, we lay down clear buoys—simple checkpoints that guide when to push, when to hold, and how to pivot without fear. For CrossFit athletes, we map a practical path from 2–3 weeks of breath, bracing, and light circuits to 4–6 week barbell reintros, low-impact metcons, and gradual intensity in just one or two domains. Expect specific weights, movement options, and what “normal” feels like when grip and shoulders wake back up.

Strength timelines get real too. Many dedicated lifters hit 85–95% of pre-pregnancy numbers by nine to ten months, with sleep, fueling, and nursing shaping the curve. Then we tackle running head-on, cutting through scary anecdotes with what the evidence actually supports: a personalized, symptom-led return. You’ll get a time-based interval template (not mileage), how to check for leakage, heaviness, or rebound soreness, and the three strength staples every runner needs—staggered-stance deadlifts, loaded lunges, and resisted lateral work—to improve impact tolerance and reduce shin and knee issues.

Throughout, we tie in pelvic floor nuance, delivery factors, and why stories of prolapse don’t prove running “too early” caused it. We talk fueling, community, and mindset, because performance after birth isn’t just physical—it’s logistical and emotional. If you’ve been waiting for permission to move on your terms, with data and compassion, this is your map.

If this helped you build your plan, follow the show, share it with a friend who’s returning to sport, and leave a quick review so more moms find evidence without the fear.

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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.

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Think you “caused” your diastasis by breathing wrong or lifting heavy? Let’s retire the blame. We dig into what the research actually says about diastasis recti, core tension, and the real impact of progressive strength training after birth. No magic fixes, no fear-mongering—just practical steps to feel stronger, lift smarter, and trust your body again.

We also unpack the hormonal rollercoaster of early postpartum. Low estrogen can look like perimenopause: night sweats, dryness, joint aches, even a higher risk of frozen shoulder. Your period might return at six weeks or nine months and still be normal. And yes, surprise pregnancies can happen while nursing. We explain how cycles, prolactin, and training interact so you can make informed choices without anxiety driving the bus.

For athletes eyeing a comeback—powerlifters, runners, hybrid competitors—we map a realistic path back to the platform. Skip the crash cuts and rigid weight classes while you’re fueling recovery. Build capacity with tempo work, bracing, and pelvic floor coordination, then add load with patience. We also tackle prolapse with clarity: how to read symptoms, where a pessary fits, what conservative care can achieve, and when surgery is a valid route. Stronger before surgery often means better after, and smarter mechanics beat blanket lifting restrictions every time.

If you’re tired of conflicting advice and want evidence, empathy, and actionable plans, you’re in the right place. Subscribe, share with a friend who’s navigating postpartum training, and leave a review telling us the myth you most want debunked next.

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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!

A wave of excitement hit social media over a perimenopause hormone therapy “study” that hadn’t even cleared peer review. We pull back the curtain on how posters at medical conferences actually work, why methods and nuance matter, and how hype from massive accounts can eclipse the careful voices of the researchers themselves. It’s a candid look at women’s health misinformation, how it spreads, and why long-form conversations offer a better path to clarity.

From there, we dive into real questions from active moms. What explains breathlessness and fatigue at just eight weeks when your body looks the same? How do you navigate the identity whiplash of being an athlete who suddenly feels slower, quieter, and less recovered? We share practical ways to stay consistent, lean on community, and reframe expectations without losing performance completely. You’ll learn how to assess lower abdominal soreness after toes-to-bar, when a hip flexor or lower abdominal strain is the likely culprit, and when anxiety or ectopic history means it’s time to see a clinician.

We map out first-trimester strength work in clear terms: three focused full-body days, two to four sets per lift, rep ranges that respect energy, and simple progressions—add a rep, add a little load, or add a set as recovery allows. Instead of defaulting to scaling everything, we push for a progression mindset and modify only when your body asks. On pelvic girdle pain and sciatica, we compare slimmer pelvic belts like the Serola with fuller supports, explain who benefits most, and pair any device with targeted hip and trunk strengthening. We also spotlight a missing piece in the literature: how pre-pregnancy injury history shapes pain during pregnancy, and what that means for prevention.

If you’re an active mom, coach, or clinician who values evidence with empathy, this conversation gives you tools you can use today—plus the context to spot hype before it takes root. Subscribe, share with a friend who trains, and leave a quick review to help more women find trustworthy guidance.

___________________________________________________________________________
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!