https://strongmamawellnessco.com/posts daily 0.75 2019-07-09 https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1540471511141-U6DBEB9Y39XZBH973W57/image-asset.jpeg Blog (old) https://strongmamawellnessco.com/posts/category/Grow monthly 0.5 https://strongmamawellnessco.com/posts/category/Move monthly 0.5 https://strongmamawellnessco.com/posts/category/Nourish monthly 0.5 https://strongmamawellnessco.com/welcome daily 0.75 2019-07-10 https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1548470154353-CG1MLI94RDMJ2QWIJEEP/image-asset.jpeg Welcome https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1548470708885-QOZT51M6RQYCUS8PL11S/image-asset.jpeg Welcome https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1558525361613-ZW2SLS7EHX6QVQJEXK7O/Nicole-FitFoundations1080px-52.jpg Welcome https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1556228261307-ZSFNVMW9B46AQB7IJ47W/Nicole-FitFoundations1080px-3.jpg Welcome - I’M NICOLE Exercise Physiologist & Health Coach I know what it’s like to be caught in the cycle of dieting, punishment workouts, and emotional eating. That’s why I help women create a balanced approach to food and fitness so they can spend more time living a happy life. https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1540410803591-Y8V24PZZ136I62ARQBFH/Untitled+design.png Welcome https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1556228178469-TW14XKGF8OS8EH246UO6/Nicole-FitFoundations1080px-63.jpg Welcome https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1561373251761-PMNC1VJ4RBUEW7Y5QHWZ/free+resources+%281%29.png Welcome https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1561373265022-EO3RBG0SRJDMA8H9XK2P/free+resources+%282%29.png Welcome https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1561373441810-IXAAGE4ZG2MCD1B6XUTW/free+resources+%284%29.png Welcome https://strongmamawellnessco.com/home daily 1.0 2026-03-10 https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/79937469-71c4-4889-98b9-d5a972b0eda3/Strong+Mama+Wellness+-+Sept+2022-152.jpg Home https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/6df0baf9-d974-41e2-a628-a10d7f4128dd/Strong+Mama+Wellness+-+Sept+2022-131.jpg Home https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/f2d0befc-d510-4312-9ce9-3b00370fa41b/Strong+Mama+Wellness+-+Sept+2022-161.jpg Home https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/d2b5db03-8a79-4030-a6cb-48e9d9ddc4fe/4.png Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/50321b6c-dec5-437f-bb54-ab7e2ae1ce24/5.png Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1706557405261-1DCRTOM72D4GFMKS8ZD1/Estelle%27s+Story+%281%29.jpg Home https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1706557392851-F6390X4R1O4N8M5VJWK8/7.jpg Home https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1706557389746-QWISC93EB5FNYTLQPD79/5.jpg Home https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1706557389646-K3GB9F04RXMA5KRQFYAM/4.jpg Home https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1706557391861-F33RCZSE0N6HDKBZMRVF/6.jpg Home https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1706557405594-7C22TS5GN4H5TXO21CE1/Estelle%27s+Story+%282%29.jpg Home https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1706557407249-TL86FNO6LE4X0JA55GSX/Estelle%27s+Story+%283%29.jpg Home https://strongmamawellnessco.com/blog daily 0.75 2021-07-27 https://strongmamawellnessco.com/blog/deep-core-pregnancy-postpartum monthly 0.5 2023-12-28 https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1627400156825-HE49IIZ3QFM6NG9G2G9L/DeepCorePregnancyPostpartum.png Blog - How to Actually Activate Your 'Deep Core' in Pregnancy and Postpartum https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1627399193358-MYU2I824FDYR8TQ2FD87/Abdominal-Muscles-.jpeg Blog - How to Actually Activate Your 'Deep Core' in Pregnancy and Postpartum - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/0b01e84a-14d0-412c-84c0-99d1ad5a8272/Pregnancy+Exercise+Modifications+-+Free+Guide.jpg Blog - How to Actually Activate Your 'Deep Core' in Pregnancy and Postpartum - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1584997512636-5EEFUZCFRB5V3YOXRZN2/Site%2BHeaders%2B%25283%2529.jpg Blog - How to Actually Activate Your 'Deep Core' in Pregnancy and Postpartum https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/f2d0befc-d510-4312-9ce9-3b00370fa41b/Strong+Mama+Wellness+-+Sept+2022-161.jpg Blog - How to Actually Activate Your 'Deep Core' in Pregnancy and Postpartum https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/0b01e84a-14d0-412c-84c0-99d1ad5a8272/Pregnancy+Exercise+Modifications+-+Free+Guide.jpg Blog - How to Actually Activate Your 'Deep Core' in Pregnancy and Postpartum https://strongmamawellnessco.com/blog/c-section-recovery-tips monthly 0.5 2021-07-27 https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1624476764345-Z332727M3WI0RU4SROR8/PINS+%281%29.png Blog - C-Section Recovery Tips https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1623355302891-LWTO4FX2BCKCBTTZYG8U/3+Steps+to+heal+your+core+after+baby.jpg Blog - C-Section Recovery Tips https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1584997512636-5EEFUZCFRB5V3YOXRZN2/Site%2BHeaders%2B%25283%2529.jpg Blog - C-Section Recovery Tips https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1623352813537-1LQV99D50V7XMCQBB148/Ex-vsNRQ.jpeg Blog - C-Section Recovery Tips https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1586820199660-1FFNMAHWRXCDPR36IYYQ/10+Hacks+to+your+healthiest+pregnancy+%282%29.png Blog - C-Section Recovery Tips https://strongmamawellnessco.com/blog/bounce-back-after-baby monthly 0.5 2021-06-23 https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1623355185558-ZYNEABVTQOY2K6JYZNCK/PINS.png Blog - Uncovering Myths of the Pre-Baby Body https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1623355302891-LWTO4FX2BCKCBTTZYG8U/3+Steps+to+heal+your+core+after+baby.jpg Blog - Uncovering Myths of the Pre-Baby Body https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1584997512636-5EEFUZCFRB5V3YOXRZN2/Site%2BHeaders%2B%25283%2529.jpg Blog - Uncovering Myths of the Pre-Baby Body https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1623352813537-1LQV99D50V7XMCQBB148/Ex-vsNRQ.jpeg Blog - Uncovering Myths of the Pre-Baby Body https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1586820199660-1FFNMAHWRXCDPR36IYYQ/10+Hacks+to+your+healthiest+pregnancy+%282%29.png Blog - Uncovering Myths of the Pre-Baby Body https://strongmamawellnessco.com/blog/pelvic-floor-release-exercise monthly 0.5 2021-06-10 https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1600456842802-NHQGWCHBXS5TYF6EVJ5L/PINS+%286%29.png Blog - Birth Prep! 5 Pelvic Floor Release Exercises to Prepare your Body for Birth https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1619111649712-II4DY9QQCFCXB29I8KQV/IMG_2077435B6BDA-1.jpeg Blog - Birth Prep! 5 Pelvic Floor Release Exercises to Prepare your Body for Birth - How To: 1. Support your weight with one hand on a wall or chair 2. Take one ankle across the opposite knee (knee bent to 90 degrees) 3. Bend your standing leg to deepen the stretch 4. Keep pelvic floor relaxed 5. Repeat on opposite side https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1619111710364-YUHMQ0S55ZMTD9APPQMJ/IMG_0310.jpg Blog - Birth Prep! 5 Pelvic Floor Release Exercises to Prepare your Body for Birth - How To: 1. Start with feet hip width apart (wider if needed for your belly) 2. Keep heels flat as you lower your hips down toward the floor; go as low as possible without letting heels lift 3. With elbows between knees, engage your back and keep an open chest (no hunching) **If it’s hard to get in this position, keep hands on a sturdy surface (I.e. closed door handle or countertop) and hold on as you sit back. https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1619111791079-3D8BMQSZ99BE56OGLQ7H/IMG_0312.jpg Blog - Birth Prep! 5 Pelvic Floor Release Exercises to Prepare your Body for Birth - How To: 1. Carefully roll over to your back (if you feel dizzy at all, come out of this stretch) 2. Bend knees and hips and bring bottom of feet toward the ceiling. 3. With straight arms, keep arms inside the knees but grab on the outside of each foot 4. Keep pelvic floor relaxed, rock side to side https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1619111823361-UWAZH4FFRFXOKZS7G4B9/IMG_0313.jpg Blog - Birth Prep! 5 Pelvic Floor Release Exercises to Prepare your Body for Birth - How To: 1. Start in tabletop position with shoulders over the wrists and hips over the knees 2. Inhale as you drop the belly and lift your head 3. Exhale as you round through your back and tailbone and tuck your chin to chest 4. Keep following your breath with the movement as you relax your pelvic floor *Caution - Do not force any movement here. Listen to your body and operate within your range of motion. https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1619111852879-4WAVIA4A34Q1WI2W6XTJ/IMG_0315.jpg Blog - Birth Prep! 5 Pelvic Floor Release Exercises to Prepare your Body for Birth - How To: 1. Start in tabletop position with shoulders over the wrists and hips over the knees 2. Inhale as you drop the belly and lift your head 3. Exhale as you round through your back and tailbone and tuck your chin to chest 4. Keep following your breath with the movement as you relax your pelvic floor *Caution - Do not force any movement here. Listen to your body and operate within your range of motion. https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1619111942345-KT1XCBTYK91IK4SFV6FE/IMG_0311.jpg Blog - Birth Prep! 5 Pelvic Floor Release Exercises to Prepare your Body for Birth - How To: 1. Start with knees as wide as a yoga mat to create space for your belly 2. Sit your hips back over your heels 3. Keep arms out front resting on the mat - keep straight or bend at the elbow if needed 4. Relax your pelvic floor as you take big inhales through the nose and exhale through the mouth https://strongmamawellnessco.com/blog/pelvic-floor-exercises monthly 0.5 2024-01-02 https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1598921036669-96WLZBKHR14USNTAJ360/PINS+%2822%29.png Blog - 5 Must-Do Exercises for Your Pelvic Floor during Pregnancy https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1584997512636-5EEFUZCFRB5V3YOXRZN2/Site%2BHeaders%2B%25283%2529.jpg Blog - 5 Must-Do Exercises for Your Pelvic Floor during Pregnancy https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/f2d0befc-d510-4312-9ce9-3b00370fa41b/Strong+Mama+Wellness+-+Sept+2022-161.jpg Blog - 5 Must-Do Exercises for Your Pelvic Floor during Pregnancy https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/bd78ba99-e141-42e6-a17e-ea37835aae3c/Screenshot+2023-12-15+at+1.11.57+PM.png Blog - 5 Must-Do Exercises for Your Pelvic Floor during Pregnancy https://strongmamawellnessco.com/blog/strength-training-pregnancy-dos-donts monthly 0.5 2020-08-25 https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1598316457434-YUGGAPLHRYYN4S0GKXKG/PINS+%2821%29.png Blog - 7 DOs and DONTs of Strength Training during Pregnancy https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1598317144112-G3672OAVXPNEMRZUG2PF/Ultimate+Guide+to+Exercising+During+Pregnancy+%281%29.png Blog - 7 DOs and DONTs of Strength Training during Pregnancy https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1584997512636-5EEFUZCFRB5V3YOXRZN2/Site%2BHeaders%2B%25283%2529.jpg Blog - 7 DOs and DONTs of Strength Training during Pregnancy https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1584997459581-ZA45DLBZ64W0CZWLIHRH/197A9267.jpg Blog - 7 DOs and DONTs of Strength Training during Pregnancy https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1586820199660-1FFNMAHWRXCDPR36IYYQ/10+Hacks+to+your+healthiest+pregnancy+%282%29.png Blog - 7 DOs and DONTs of Strength Training during Pregnancy https://strongmamawellnessco.com/blog/train-for-pregnancy monthly 0.5 2020-08-18 https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1597709927203-O51XUNZF0F4DMXUY3RLR/image-asset.png Blog - 4 Ways to TRAIN your body for pregnancy https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1584997512636-5EEFUZCFRB5V3YOXRZN2/Site%2BHeaders%2B%25283%2529.jpg Blog - 4 Ways to TRAIN your body for pregnancy https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1584997459581-ZA45DLBZ64W0CZWLIHRH/197A9267.jpg Blog - 4 Ways to TRAIN your body for pregnancy https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1586820199660-1FFNMAHWRXCDPR36IYYQ/10+Hacks+to+your+healthiest+pregnancy+%282%29.png Blog - 4 Ways to TRAIN your body for pregnancy https://strongmamawellnessco.com/blog/exercises-avoid-pregnancy monthly 0.5 2024-01-02 https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1592934178581-YCT7OBE2AWPFW0J7UY6C/PINS+%2818%29.png Blog - What Exercises Should you Avoid during pregnancy? 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Let’s fix it! https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1588081743605-GZCS32NHZWS8IGKNGX27/alignment.png Blog - Got pelvic pain during pregnancy? Let’s fix it! https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1588081793493-7CSMIQKO5RA5W0AQCXGQ/lunge.png Blog - Got pelvic pain during pregnancy? Let’s fix it! https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1585004148974-YDIT7QT4U6JAOMDCICFA/Site%2BHeaders%2B%25284%2529.jpg Blog - Got pelvic pain during pregnancy? Let’s fix it! https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1588085433860-5J2EBM80KZHH85XBHE97/PINS+%285%29.png Blog - Got pelvic pain during pregnancy? Let’s fix it! https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1584997512636-5EEFUZCFRB5V3YOXRZN2/Site%2BHeaders%2B%25283%2529.jpg Blog - Got pelvic pain during pregnancy? Let’s fix it! https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1584997459581-ZA45DLBZ64W0CZWLIHRH/197A9267.jpg Blog - Got pelvic pain during pregnancy? Let’s fix it! https://images.squarespace-cdn.com/content/v1/5bcfb3189b7d1507ee836b8c/1586820199660-1FFNMAHWRXCDPR36IYYQ/10+Hacks+to+your+healthiest+pregnancy+%282%29.png Blog - Got pelvic pain during pregnancy? 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