Mama Project Podcast | Faith, Family, Fitness

Kris and I met in the Summer of 2020. She was looking to make some serious changes to her health and fitness journey. Little did I know that this would evolve into a beautiful friendship and that I would help Kris find her faith in Jesus. 

In this episode, we talk all about Kris' journey; how she went from using drugs and alcohol as coping mechanisms, to now praying every single day and surrendering her life to be a follower of Jesus. 

Time Stamps: 

0:00 - Bio & childhood upbringing

6:00 - Thoughts about religion gro...

What is the Alpha course? And who is it for? 

"Alpha helps create a space for honest conversation around some of life’s biggest questions. It is designed to provide guests an opportunity to connect with one another while providing the opportunity to share thoughts, ideas, and opinions in a safe and caring environment. Alpha helps bring people together while providing the chance to encounter Jesus."

In this episode, I talk about my personal experience with Alpha as well as the key takeaways from several others who have also attended. 

Alpha Resources:<...

Stefanie McMillin is a Pelvic Floor Physical Therapist and Doula who is certified in Visceral Manipulation (VM). She is the owner of Full Circle Birth & Pelvic Health, Naperville’s trusted pelvic floor therapy and doula service provider. They uniquely support women through the full circle of women’s health, including conception, fertility, pregnancy, labor, recovery, and beyond.

The technique of visceral manipulation works to restore the normal motion that happens around the organs and tissues around it. Simply put, with this therapy Stefanie has healed countless postpartum issues like prolapse, diastasis and incontinence in a matter of a fe...

Grief isn't a linear process. There are still days/moments where I cry and feel really sad about no longer being pregnant. At the time of this episode being released, I should be 18 weeks pregnant. Experiencing a pregnancy loss has been one of the hardest things I have been through, and at the same time I believe I am being transformed through my pain. I believe that God wastes nothing and although He never wants to see his children hurting, He will use our pain for a purpose. Part of that purpose is talking about my experience in this...

After navigating her own divorce, Ann thought that there had to be a better way to get through such a wildly life-upending experience. She found herself helping others where she could, in between her own full time job and full time single mom life to two sweet little boys. And then in the midst of the 2020 covid chaos, she was laid off from a position that she loved. From there, Forward With Ann was born. 

As a Certified Divorce Coach and Certified Career Coach, Ann helps men and women make tough decisions related to their marriage or t...

TW: Mention of loss, miscarriage, bleeding, blood clots 

This is my own personal story and experience with a missed miscarriage. I share all of this in hopes that it can make someone else going through a similar experience feel less alone. If you have experienced a pregnancy loss, please know that there is help out there for you during your time of grief and hope for you to heal. I am always here as a resource if you need someone to talk to. I am praying for you! 

Connect with Kristine:

Katelyn Darkangelo is a Pregnancy & Postpartum Athleticism Coach and business owner. She owns and operates a boutique fitness studio inside of her own home while raising her 3 year old daughter. In this episode we talk about how she has balanced running her business while being a mom the past 3 years and how it has changed and evolved throughout this time. 

Resources Mentioned:

Connect with Kristine:

We're back!! After a brief hiatus, we are back with all new episodes, including a fresh new rebrand! In this episode, I talk all about the "why" behind the rebrand, including a brief look back into my faith journey. I'm excited about the fresh energy and ideas that have been put on my heart and look forward to bringing even more insightful guests with impactful stories of their own! 

Connect with Kristine:

Have you ever been told that these things are just *normal* as a postpartum mom: mood swings, heavy/painful periods, anxiety, irritability, unexplained weight gain, bloating, hair loss, digestive issues, etc? Taryn Keller is a Functional Nutrition Practitioner who helps moms reclaim their health & discover the root cause of their symptoms through functional lab testing. Based on your results, she provides a personalized approach, custom nutrition plan & intentional supplement protocol.

Time stamps:

Getting diagnosed with prolapse can be very daunting to many women who aren't properly educated on the different complications that can happen as a result of pregnancy and childbirth. Prolapse affects 50% of women at some point in their life span. So why is it not talked about? We have so many pre-natal visits yet not one single visit is dedicated to the health of our pelvic floor & core and how they can be impacted during these seasons.

In this episode, I discuss my personal experience with a double prolapse diagnosis (grade 2 cystocele and grade 1 rectocele) and how...

Do you often question how or what you are feeding your toddler? Do you waste time worrying about how much your toddler needs nutritionally? Are you eager for your toddler to try new foods and become a more adventurous eater? Are you tired of making separate meals for the family? Then this episode is for you! 

I talk to Kathy O'Bryan, a Pediatric Dietitian, all about toddler feeding and why most toddlers aren't actually "picky," their parents just need to be a bit more educated on what to do and not do at the table. 

...

Attending parties, buying gifts, wrapping presents, cooking meals, family time, baking cookies, seeing Christmas lights.....ALL THE THINGS! Christmastime is so fun and joyful, but can be equally overwhelming, exhausting, and overstimulating - especially for Moms! We tend to carry a lot of the mental load when it comes to doing it all, and we don't have to! In this episode, I give some practical tools to implement to combat holiday overwhelm! Give it a listen!

Merry Christmas & Happy New Year! Thank you for your continued support of the show, I appreciate every single listener! 

Bringing a new baby home is a huge adjustment for the entire family; yes, even your fur babies! While it is good to have a healthy understanding that our dog's world is about to change drastically, you don't need to feel uncertain or overwhelmed by a new baby joining your family. In this episode, I talk with Aileen Cronin, a dog trainer and the founder of The Baby Pack Leader. 

If you are bringing a new baby home with dogs or planning on adding a new dog to your family with kiddos, this episode is for you! 

When you first start your breastfeeding journey, there are typically alot of resources at your disposal - lactation consultants, support groups, courses, podcasts, books, etc. Little by little you get the hang of this whole breastfeeding thing and your goal is to make it to at least a year. 

And then your baby hits the big ONE and there's no sign of them wanting to stop. Well this is new? Now, I'm nursing a toddler?! In this episode, I talk with Erin Harris who is Lactation Educator and host of the "Weaning It" podcast. We talk about w...

Becoming a Mother is one of life's biggest transitions. So many aspects of your life change in an instant. Some are expected, while others happen when you least expect it. In this episode, I talk about all the unexpected ways we are impacted by Motherhood.


Connect with Kristine:

This is a must-listen for all parents! The transition to parenthood is one of the most challenging times on couples. Have you struggled with any of the following?:
Fair division of labor, carrying the mental load, the roommate phase, prioritizing your relationship, making time for date nights, etc? Then this episode is for you! In this episode I talk to Relationship Therapist & Coach, Autumn Fowler of @thenestcounselling_ about the following topics. 

Katie Bacarella is a Pelvic Floor Physical Therapist and P&PA coach who became who she needed after her first pregnancy & postpartum experience. She was an avid CrossFit athlete who, like me, was pretty surprised on how these seasons of pregnancy & postpartum impacted her athletic endeavors. 

In this episode we talk all about how to adjust workouts during pregnancy, what a postpartum return to exercise timeline looks like and more. 

Time Stamps:

"You'll bounce back in no time!"

A common statement heard by moms everywhere. But in all honestly, it takes SO much longer than society and culture tells us to actually heal and feel like ourselves postpartum.

In this episode, I talk about 7 reasons why you don't bounce back after you have a baby. Yes, some women return to their pre-pregnancy jeans at 3 months postpartum. And that is amazing for them. But they are exceptions, and not the rule.

Here's why...

Birth Story: https://youtu.be/71Klp5WuLM8

Postpartum Journey...

Nicole Angeles is a veteran homeschool Mom of 7! In this episode, we talk about her personal experience with Homeschool as well as an expansive Q&A from my audience!

Time Stamps

Q&A

At 21 months, our daughter is potty trained. We didn't even have to bribe her or use rewards. 

Say whaaaaaat? Don't get me wrong. She still has a couple of accidents here and there because, well, she's a toddler. But for the most part she totally gets it! 

Before deciding to start the potty training process at 20 months, a friend recommended the book "Oh Crap, Potty Training" by Jamie Glowacki, which I listened to on audible at followed to a T. 

In this episode, I talk all about our personal potty training experience including:

Potty training is an important milestone in toddlerhood but is often stressful & misunderstood. You've probably heard things like "just wait until they're ready" and "boys are way harder to potty train than girls."

In this episode, I talk about all of this and more with Jamie Glowacki, the author of "Oh Crap, Potty Training" and "Oh Crap, I Have a Toddler." 

You can find Jamie's work at www.jamieglowacki.com and follow her on IG @jamie.glowacki.

Time Stamps:

I've been active my entire life. I've played sports, done countless races, triathlons and fitness challenges. I've only been a mother for the last 20 months. After experiencing both, I've realized that they are connected more than you would think! 

In this episode, I give 10 examples of how interconnected fitness and motherhood are! If you are a mother who lives fitness, this episode is for you! 

Connect with Kristine:

Motherhood changes us. Yet so many are resistant to that change or have the naive belief that they are hellbent on not changing once they become a Mom.

I knew Motherhood was going to change me, but I had no idea that it would literally impact every single piece of me. In this episode, I talk with fellow P&PA coach Lauren Mullikin about this very topic and what Moms can do to navigate this season of life.

Key Topics:

Our current society and culture is notorious for making moms feel guilty everywhere for a variety of reasons. I should be nursing my baby, but breastfeeding is hard for me. I should be laying the baby down in the crib but they won't sleep anywhere but on me. I should give the baby solid food but I'm terrified that they will choke. 

The list goes on and on. In this episode, I go against the grain and talk about how motherhood is NOT a competition, unlike everything you see on social media. 

Ashton Koelmoss is a fellow P&PA coach and mom to 3 beautiful earthside boys and 1 angel baby. In this episode we talk all about how all seasons of motherhood have impacted her life, from trying to concieve, navigated a 16 week loss and gaining the courage to try again. Ashton is a true inspiration to so many and I really hope you feel her passion come through when you listen to this episode!

You can find more about Ashton by heading to her IG @resilient.mama.fitness or her webiste www.resilientmamafitness.com.

<...

In honor of June being Pelvic Organ Prolapse Awareness Month, this episode goes into some education and 5 truths about Prolapse: 

What is POP?

What are the risk factors?

Who can help me get diagnosed?

Why do symptoms come out of nowhere?

How can I get asymptomatic?

And so much more! If you are interested in applying to my program the Mama Method, follow this link: https://bit.ly/mamamethodapp2


Connect with Kristine:

TW: Mention of loss/stillbirth 

Liz O'Donnell had a completely normal, healthy pregnancy up until she experienced the loss of her daughter at 36 weeks. In this episode, she talks about her story and how she used her own experience to become a huge advocate for the stillbirth/loss community by honoring her daughter's life by creating the charity Aaliyah in Action. 

Follow Liz on IG @elizabethmayce and @aaliyahinaction and find more information at aaliyahinaction.org. 

Connect with Kristine:

The weight room isn't just for the men anymore! In gyms everywhere, more and more women are taking up space using barbell racks, heavy dumbbells & kettlebells. The 70s & 80s consistently advertised cardio-based exercise to women as a means to lose weight. But now, we know so much more about the importance of strength training not only for muscle mass but also bone density as you age!


Connect with Kristine:

Regardless of delivery type or birth outcome, every postpartum woman should get assessed by a Pelvic Floor PT after their 6 week check-up. In this episode, I discuss all things pelvic health with PFPT Sapna Patel of Pelvic Therapy & Fitness ,including some major red flags to look out for to make sure you are getting the quality care you deserve!


Connect with Kristine:

If you've been following me for a while you know I talk about life in different seasons. 

While pregnancy & postpartum are indeed specific seasons of life, they aren't really temporary. The transformations that happen during this time are life-changing. 

In this episode, I reflect on my past life experiences and talk about where I am at in my current season of life and how I really got here, professionally and personally. 

Connect with Kristine:

We lose 40% of our girls from organized sport and activty by age 11. By the end of puberty, we have lost 64%. We know from the data that more than half of teen girls feel pressure to be perfect and worry about failing. Girls between the ages of 8 and 14 years old have been shown to have their confidence drop by 30%. 

So what can we do about it? In this episode, I talk to fellow P&PA coach Katie Doerksen about what she is doing about it in her own community with a program she developed called "Girls Who Lead." 

Around 80% of women will have a baby sometime in their life and there is not a formal prehab or rehab process for them to follow. No matter how the baby is birthed (vaginal or cesarean), your core & pelvic floor deserve proper rehab. 

In this episode I talk about practical things you actually CAN do before your 6 week visit, signs & symptoms of intolerance to look for and when it would be appropriate to return back to the activities that you love whether thats CrossFit, Orange Theory, Running etc. 

Connect with Kristine:

Starting solids with your little one can be really confusing! There is so much conflicting information out there lately for parents. Should I start with purees? What exactly is baby led weaning? Do I have to do that? In today's episode, Edwena Kennedy founder of My Little Eater gives very insightful information on this very topic!


Connect with Kristine:

I love how much fitness and business have in common. I have truly learned so much about being self employed the past 8 years, and it hasn't always been smooth sailing. In fact, most of the time it has been really challenging but also so rewarding at the same time! 

In this episode, I talk about the highs and lows of entrepreneurship that I've learned these past 8 years and the important lessons I've gained along the way. 

Connect with Kristine:

Holly Covas is a Medical Laboratory Science Program Director at Vanderbilt University Medical Center in Nashville, TN. After her two missed miscarriages, Holly was on a mission to find answers.

During our discussion, we talk about many common causes of miscarriages, the type of blood tests you can request, how to advocate for yourself, and more! 

You can find Holly on IG @ms_calitan or email Holly.Covas@vumc.org. 

Connect with Kristine:

Traveling with your baby/toddler doesn't have to be stressful! I think if you manage expectations, have a game plan going in, and try to be as flexible as possible, you'll have the best outcome! The memories that you will make as a family will be worth it!

Travel Packing List: https://bit.ly/3wKKnp6

Here are some of the links for the recommendations I made during the episode:

(affiliate links present)

Travel Stroller: https://a.co/d/hTNQLQy

Boppy Carrier: https://a.co/d/c5...

When you become a Mother, everything changes. You've been told this, but you don't really understand just how significant these changes are until you experience it yourself. 

In this episode, I talk about my journey to finding Matrescence and just how different it is raising children as a Millennial Mom vs our Baby Boomer moms. 

Travel Packing List: https://bit.ly/3wKKnp6


Connect with Kristine:

Before becoming a trailblazer in the pregnancy and postpartum industry, Brianna Battles worked in Corporate Wellness & Collegiate Athletics. Her world was completely rocked by childbirth and motherhood, forcing her to reclaim a new identity and essentially led her into coaching part-time at a local Crossfit gym. Throughout her own experience & coaching, she was really disgruntled by the lack of information available for pregnant and postpartum athletes. 

Struggling with her own mental health and a misdiagnosed diastatsis recti, she ultimately became who we all needed in developing the first edition of the Pregnancy and Postpartum Athleticism Coach Course w...

There's no denying that our bodies go through an immense amount of physical changes during pregnancy and postpartum. While I know it is a time to be super grateful for these changes, it doesn't mean that we aren't challenged at times with poor body image days. 

During this episode, I talk about the highs I experienced with my body image during pregnancy, and the low of lows postpartum. While we all have unique experiences of our own journeys, I hope that some of what I shared will resonate with you in some way. 

Providing for your family and being a present father isn't is, but this guy makes it look good! I was able to convince my husband to come on the show to talk all about his perspective of pregnancy, postpartum and being a girl dad!


Connect with Kristine: