Every Mom Is An Athlete

In today's episode, we're talking about why lifting heavy weight is the secret to a better postpartum recovery. This might be a little controversial, but hear me out! And I would love to hear your take on this after you listen.

I'm not saying that you should jump right back in early postpartum and start lifting heavy weights right away. But I do want to encourage you to work towards lifting heavier weights, and that's what I'm explaining today.

You'll hear about the importance of progressively overloading your muscles, the benefits of lifting heavy to...

In today's episode, we're doing another Ask Me Anything! Every Friday morning on my Instagram, I post a question box for you to ask all of your postpartum, pregnancy, fitness, and mom questions, but sometimes I save them for episodes like this. Today, I'm answering your questions about managing night feeds, balancing and prioritizing your workouts, adapting my postpartum workout plan if you're a year postpartum, and postpartum c-section scars and fitness.

If you love this format, please send me your questions! And remember, there's no such thing as a silly question when it comes to your...

I am so excited to share my interview with former nurse and five-time CrossFit Games athlete Jessica Cahoy with you today. I've been a fan of Jessica for many years, and it's been so cool to watch her transition from a high-level athlete to a mom of two who helps women understand that they don't have to be killing themselves in the gym to feel good, look good, and be healthy.

Jessica and I talk all about the benefits of lower-intensity interval training (LIIT) over higher-intensity training, the impact of stress on hormones, how to best support...

In today's episode, I'm sharing four things you can do to improve your fitness outcomes as a new mom. You probably feel like you already have enough on your plate, but these are little things that should not add more. They're just small tweaks that can help you protect your body AND speed up your healing. But you don't have to do all of these hacks at once if they're overwhelming; pick one and try it today!

All I want for you is decreased pain and for you to feel better, strong, and to get back to...

In today's episode, I'm breaking down the top three biggest postpartum fitness mistakes that I see all the time as a chiropractor, strength coach, and mom of three. I'm also sharing why I think jumping back in too quickly, training like your pre-baby self, and thinking that walking is enough postpartum are big mistakes, and what you can do instead to avoid them.

But I also want to reassure you that if you have done any of these, you are not alone. These are so common, but I'm hoping I can help you avoid some pain, frustration...

In today's episode, I'm so excited to introduce you to Dr. Lara Morgan Lee, MD, board-certified sports medicine physician and former professional team doctor. Obviously, as soon as I saw Dr. Morgan's info on social media, I knew I had to talk to this gal, because we both clearly believe that every mom is an athlete, and we are both treating our patients that way and having great results.

We had such a great time talking about how moms can be treated like athletes and finding a doc who will treat you that way. We also chat...

In today's episode, I’m talking about one of the most common complaints I see in my office: how to fix hip pain postpartum. (And no, it's not only the high-level athletes who have this complaint!) I'm sharing the different ways hip pain can manifest, why it happens, and what you can do to start fixing it.

And if you find this episode helpful, please share it with a friend, especially your mom friend who has been complaining about her hip forever, because we all need all the help we can get.

Make sure to hi...

I am very excited to introduce you to birth doula and educator, HeHe Stewart. I've been following her online for a long time, and we had such a fun conversation about birth prep and pregnancy advice.

With over a decade of experience, HeHe shares what a doula is and what they provide, how to make a hospital birth feel more natural, what to know about being induced, and how to advocate for yourself (because you are the boss!). If you're a mom who is about to have a baby, this podcast is for you!

Make...

In today's episode, we're talking all about breech babies. I'm sharing what breech means, the different types, why it happens, and some evidence-based strategies to try and encourage them to turn. I'm also sharing about when I found out my second son was breech and everything I tried to get him to turn, woo woo things included!

I really hope that if you've found out that your baby is breech, this episode gives you some clarity, options, and a little more peace of mind. Just remember that it's not your fault! And it doesn't mean that you...

In today's episode, we're talking about how to find a chiropractor while you're pregnant. I'm sharing reasons that you might want to see a chiropractor during pregnancy, some myths and misconceptions I hear from people, and my recommendations for finding a qualified provider (and red flags to look out for). The right type of chiropractic care is incredibly beneficial and can make a world of difference as far as how much you really enjoy your pregnancy.

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

Connect with Dr. Karlie:

In this episode, I’m diving into a topic that’s incredibly close to my heart: finding a trustworthy chiropractor during postpartum rehabilitation. As a chiropractor, an athlete, and a mother of three, I know firsthand how crucial it is to have the right support during this transformative time. 

I’ll share key considerations when searching for a chiropractor, including the importance of finding someone with the right certifications tailored to your individual goals. We’ll discuss what a typical appointment should look like, from the duration to the structure of your treatment plan. 

I’ll also touc...

In today's episode, I have pelvic floor physical therapist Rachel Kilgore on to talk all about the pelvic floor and pelvic floor physical therapy (PT). We're talking about what the pelvic floor is, what to expect from pelvic floor PT, prolapse, and a good time to get a pelvic floor assessment postpartum. Rachel also shares her thoughts on Kegel exercises, the importance of breathing, what pelvic floor rehab looks like after having a C-section, and more.

Rachel and I have been friends (and patients of each other's) for a while now, and she is just my go-to...

In today's episode, we're talking about this phenomenon that I lovingly (okay, not so lovingly) call Flat Mom Butt. Before I had kids, I remember hearing moms talk about this and thinking that it was so funny. I've now had three kids and work with a lot of pregnant and postpartum women on strengthening their glutes and have learned a thing or two about this phenomenon.

I'm sharing what causes a flat butt during pregnancy and postpartum, why gaining it back is about more than looks, how increasing your glute strength impacts other parts of your body...

In today's episode, I'm so excited to give a 6-month postpartum update after my third kiddo. (I cannot believe it's already been six months!) I'm sharing how my physical recovery is going compared to my first two births, as well as breastfeeding and sleep training. This episode is more than just a personal update, because I want to give you insight, encouragement, and just the permission to not have it all figured out right now (because literally same, and I'm on baby #3).

Just know that every baby is different, every pregnancy is different, and every postpartum phase...

In this episode, I'm excited to have certified perinatal nutritionist Brooke Harmer on to talk all about how to fuel your body for exercise while breastfeeding. We had such a great conversation about the two biggest misconceptions people have around breastfeeding, nutrition, and fitness, changing the narrative about weight retention during breastfeeding, and some signs that a mom might not be eating enough to support both workouts and milk supply.

She also has so much good information to share about why protein is more important than you may think, tips for sustainable fat loss while breastfeeding, recommended...

In today's episode, we're doing another Q&A! (You can find Part 1 here.) I asked my Instagram community to send in their biggest questions about pregnancy, postpartum recovery, and movement, and, wow, you guys really showed up!

I'm answering your questions (from real moms) about working out during pregnancy (and postpartum) if you have back or pelvic pain, why your back hurts more now than when you were pregnant, what to do if you're leaking when you sneeze, cough, jump, etc., my thoughts on kegels, and how to know if you have diastasis recti.

Let...

In today's episode, we're talking about something that I hear about a lot in my practice and from you all online: low back pain and sciatica during pregnancy (and also postpartum). I'm sharing some of the physical and hormonal reasons that may lead to these issues, mistakes I see, the number one thing I recommend when people come into my office, and changes you can make outside of the gym.

I also stress that just because something is common does not mean it's normal*. There are things that can be done to get you feeling better during...

In today's episode, I'm sitting down with seven-time AVP champion Betsi Flint to talk all about balancing motherhood and a career as a professional athlete. As a mom to a four-year-old daughter and a second baby on the way, Betsi shares how she manages it all, what it was like returning to volleyball after having her daughter, and even some insecurities around getting back to fitness (because none of us are 100% confident all the time, including pro athletes!).

We also talk about the support she's had from her husband, how her daughter has changed her perspective on...

In today's episode, I'm so excited to chat with you about my gentle c-section for my second birth and how you can plan for one, too. About one in three births in the US is a c-section. That's a pretty high statistic, so I want to talk about it so you can be as prepared as possible. I'm sharing how I went in knowing I'd have a c-section (and everything I tried to avoid it), what a gentle c-section is, things to consider adding to your birthing plan, and tips for making the recovery process easier.

If...

Today, we're talking all about diastasis recti–what it is, what's normal, and how to fix it. Because I have people come into my office and reach out online every single day about this. So, in this episode, I'm here to tell you that diastasis recti, or ab separation, is totally normal in pregnancy and postpartum. I'm also sharing what you can do during pregnancy so it doesn't get worse, how to start functionally healing it back up postpartum (and when to pursue more advanced treatment), and debunking some of the biggest myths around diastasis recti.

I kn...

In today's episode, I'm chatting with former CrossFit competitor and mom of three kids under five, Nicole Roggow, all about returning to fitness postpartum (and more!). She is just a wealth of knowledge on social media; she tells it like it is, and I had so much fun interviewing her.

Nicole shares her athletic journey and transition into motherhood, what her fitness looks like now as a mom, working out with your kids, and tips for women non-athletes getting into fitness.

She's also a nutrition coach specializing in training and coaching pregnant and postpartum women...

In today's episode, I have dietician extraordinaire Liz Wyosnick. Liz is a great friend of mine and has been such a great resource for me and my patients. She's breaking down a lot of myths today and giving so much great information, advice, and tips about nutrition during pregnancy, early postpartum, and beyond.

We're diving into everything from freezer meals and protein intake to, and we cannot stress enough, the importance of hydration! Liz is also sharing her thoughts on electrolyte supplements, meal kits, sugar cravings, and why you don't need to be afraid of fats (especially...

When can you go running postpartum? When can you start wearing a postpartum belly band or working on your core and pelvic floor? Is pain during sex a pelvic floor issue?

In today's episode, I'm really excited to answer your questions above (and more) about postpartum fitness and recovery. There's just not a lot of education around early postpartum recovery and rehab out there, and I get so many DMs every week from people asking very similar questions.

No matter where you are in your journey, whether you're pregnant, newly postpartum, or you've been postpartum...

In this episode, Certified Nurse Midwife Hilary Carpenter is here to talk all about what normal labor looks like, the differences between midwives and obstetricians, and what happens when labor and birth don't go as planned. 

Hillary is just a wealth of knowledge and advice, and I can say this from personal experience, as she actually delivered both of my sons!

We also talk about induction, why you might want to be induced, why you might not want to be induced, and what to do when that's brought up as an option.

There a...

In today's episode, I'm covering some of my most asked questions about postpartum rehab. How do you start? Where do you start? What's safe and most effective? I'm diving into all of it.

I've found that so many women don't know where to start and don't feel they have the time to do it. My goal is to break this down by sharing what postpartum rehab looks like and what that plan could be for you.

And I want you to know this episode is for you, no matter when you had your baby. Postpartum...

Think postpartum only lasts a few months? Think again. Postpartum is forever—and no matter how long it’s been since you had your baby, this podcast is for you.

Are you a mom who used to feel strong and athletic—but now feels disconnected from your body?

Do you want to get back to lifting weights, running, or just moving your body and feeling like yourself again—but aren’t sure what’s safe or where to start?

Welcome to Every Mom Is an Athlete—the podcast that challenges the “bounce back” culture and redefi...