Pregnancy comes with a lot of rules, and sometimes the advice you hear leaves you more confused than when you started. In this episode, I’m answering four common questions about pregnancy exercise, including whether you need to stop doing planks, if belly bands are helpful or harmful, whether you can safely lie on your back, and if deep squats are a must for preparing for labor.

I’m breaking down the nuance behind each question and explaining why pregnancy exercise isn’t always a simple yes or no. I talk about how to recognize when you might need to modify an exercise, ways to adapt your workouts if you’re experiencing discomfort, and why there’s more than one way to prepare your body for birth. My goal is to help you feel more confident making adjustments that work for your body, rather than getting caught up in confusing or conflicting advice.

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

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• Episode 6. Diastasis Recti in Pregnancy and Postpartum - What It Is and How to Fix It
• Episode 56. Strong Moms Don’t Ignore Diastasis Recti Postpartum
• PreggoCore Plan
• Birth Prep Plan
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount
• C-SECTION edition: Get Your Body Back - use code ATHLETE for a discount

In this episode, I’m chatting with mom coach Cassie Gudmundson about something so many moms experience but don’t always know how to handle: feeling overstimulated, reactive, and like you’re about to lose your cool. Cassie explains what somatic work actually means, what’s happening in our bodies when we become overwhelmed, and why regulating your nervous system isn’t about being calm all the time or stuffing down your emotions.

We talk about the physical signs that can show up before you yell or shut down, why things like whining, crying, and constant touching can feel so triggering, and how to use simple body-based movements to help you regulate in the moment. Cassie also shares why practicing these tools when you’re calm can help build your capacity over time, plus what healthy repair can look like when you do lose your cool with your kids. If you’ve ever thought, “I know what I should do, but I just can’t seem to stop myself in the moment,” this episode is for you.

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

Connect with Cassie:

• Follow her on Instagram @cassiemomcoach
• Follow her on TikTok @cassiemomcoach
• Check out her website

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• Cassie's 7-Day Somatic Reset
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount
• C-SECTION edition: Get Your Body Back - use code ATHLETE for a discount

Mentioned in this episode:

Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST!

Pelvic Floor Plan

In this episode, I’m breaking down some of the questions I get asked all the time about creatine, peptides, and other supplements during pregnancy. There’s so much information out there, and the research around many of these products during pregnancy is limited, so I’m walking through what we do know, what we don’t know, and what I personally considered during my own pregnancies.

I talk about creatine, natural food-derived and injectable peptides, and what to look for in a prenatal vitamin. I also share why iron levels are worth paying attention to, especially if you’re experiencing extreme fatigue, and the questions I think you should ask before adding any supplement during pregnancy. Most importantly, I want you to feel informed enough to have a conversation with your doctor or midwife and make the decision that’s right for you.

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

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• MAKE Wellness Peptides
• The NEW Postpartum Plan WAITLIST
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount
• C-SECTION edition: Get Your Body Back - use code ATHLETE for a discount

Mentioned in this episode:

Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST!

Pelvic Floor Plan

In this episode, I’m breaking down how to physically prepare your body for labor and birth. We spend so much time getting ready for the baby, but birth is a huge physical event, and there are things you can do to help your body feel more prepared for the demands of labor, whatever your birth experience ends up looking like.

I talk about maintaining strength and endurance, building hip mobility in the final weeks of pregnancy, practicing 360 breathing and pelvic floor relaxation, and trying different labor positions before you’re in the moment. I also cover perineal massage, how to involve your partner or doula in your birth prep, and why preparation can help you feel more confident without guaranteeing a particular outcome.

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

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• Birth prep on a ball video
• Birth Prep Plan
• The NEW Postpartum Plan WAITLIST
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount
• C-SECTION edition: Get Your Body Back - use code ATHLETE for a discount

Mentioned in this episode:

Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST!

Pelvic Floor Plan

In this episode, I’m chatting with Dr. Nina Spears of Baby Chick about something I think we don’t talk about nearly enough: preparing for motherhood, not just birth. We spend so much time choosing baby gear, planning the nursery, and creating a birth plan, but what about preparing for the mental, emotional, relational, and practical realities of becoming a mom?

Nina and I talk about matrescence, the mental load that starts during pregnancy, why partners need to be involved before the baby arrives, and how to build your support system before you actually need it. We also talk about the loneliness, guilt, exhaustion, and other emotions that can come with postpartum, and why all of those feelings can exist alongside deep love for your baby.

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

Connect with Dr. Spears:

• Follow on Instagram @thebabychick
• Check out her website

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• PreggoCore Plan - use code ATHLETE for a discount
• The NEW Postpartum Plan WAITLIST
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount
• C-SECTION edition: Get Your Body Back - use code ATHLETE for a discount

In this episode, I’m sharing four things I tell every active mom about postpartum recovery, especially when you’re eager to get back to running, lifting, CrossFit, or whatever makes you feel like yourself. Your body has been through a huge change, and knowing what to expect can make the recovery process feel a whole lot less overwhelming.

I talk about why you might feel weaker than ever in those first few weeks, why you can’t compare your recovery to anyone else’s (or even your own previous pregnancy), and why your mind may feel ready to exercise before your body actually is. I also break down why postpartum recovery isn’t perfectly linear and how sleep, hormones, daily activity, and the demands of motherhood can all affect how you feel from day to day.

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

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• The NEW Postpartum Plan WAITLIST
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount
• C-SECTION edition: Get Your Body Back - use code ATHLETE for a discount

Mentioned in this episode:

Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST!

Pelvic Floor Plan

In this episode, I’m breaking down the “mom pooch” and why doing more ab exercises might not be the answer. If you’ve been doing planks, crunches, Pilates, or endless deep core exercises and still don’t feel like your stomach has come back after having babies, there may be more going on than just needing stronger abs.

I talk about the different things that can contribute to a postpartum belly, why healing your core is about function, not just closing a gap, and why breathing, pelvic floor function, progressive strength, and full-body movements all matter. Plus, I share what happened when I gave myself an umbilical hernia after my second baby and how that experience changed the way I approach postpartum core rehab.

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

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• Episode 59. Why You’re Still Peeing Your Pants (And Why More Kegels Aren’t the Answer)
• Pelvic Floor Plan - use code PODCAST for 20% off!
• Fix Your Abs
• Fix Your Rib Flare
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount
• C-SECTION edition: Get Your Body Back - use code ATHLETE for a discount

Mentioned in this episode:

Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking. 🎧 Podcast listeners get 20% off with code PODCAST!

Pelvic Floor Plan

In this episode, I’m breaking down why you might still be peeing your pants when you sneeze, jump, run, or lift, and why doing more Kegels isn’t necessarily the answer. Leaking after having a baby is incredibly common, but that doesn’t mean it’s something you have to accept forever.

I explain how your pelvic floor works as part of your larger core system, why leaking can be caused by more than weakness, and how things like coordination, pressure management, breathing, glute strength, and even foot and hip stability can play a role. I also share how I approach rebuilding pelvic floor function, from learning to contract and fully relax to adding functional strength and gradually training for impact, so you can get back to the activities you love without leaking.

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

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• Pelvic Floor Plan - use code PODCAST for 20% off!
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount
• C-SECTION edition: Get your body back - use code ATHLETE for a discount