The Mother FIGRs Podcast

In this episode, I’m pulling from eight years of in‑person coaching and five years working specifically with pregnant and postpartum athletes to talk about the core and pelvic floor tendencies I see over and over again. These aren’t “you’re doing it wrong” moments — they’re patterns that show up in real bodies navigating real seasons of motherhood, and they’re all fixable with small shifts. I walk through the most common ones, like misaligned overhead pressing, step‑ups that accidentally turn into squats, breath patterns that work against your core, and those sneaky foot or hip imbalances that throw off your whole chain.I also dig into why these tendencies matter in the first place: how alignment affects pressure management, how single‑leg strength reveals pelvic stability, and how breath and deep‑core sequencing can either support healing or slow it down. My goal is to help you understand what these patterns mean and how simple adjustments can make your lifts feel stronger, more stable, and more connected — especially during pregnancy and postpartum.I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

This episode helps you navigate the “what now?” phase of postpartum fitness—the moment you’re cleared for exercise but unsure what that really means. We unpack why questions like “Can I go back to CrossFit?” or “Can I start running?” don’t have one-size-fits-all answers, and why a quick “yes” from a coach or provider might miss the deeper context your body needs.You’ll hear the big buckets I use to guide clients: how far postpartum you are, what your birth and recovery looked like, what your body was used to before pregnancy, and what life looks like outside the gym—sleep, nutrition, support, mindset. We’ll talk about symptoms, progression, and how to build back strength safely and confidently. Listen in to learn the full framework behind returning to movement postpartum!I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode, we dig into two of the most common postpartum questions: When can I start running again? and What core work is actually appropriate during pregnancy? We walk through a real FIGR:Postpartum client example to show why the early rest phase matters, how to safely layer in short jog intervals before the 12‑week mark, and why training history doesn’t override the impact of pregnancy, birth, and internal healing.We also break down the “safe vs unsafe” core conversation and reframe it around effectiveness, symptoms, and appropriate demand on the abdominal wall. You’ll hear how to recognize when a movement is too much, how to modify or substitute core work based on your goals, and why thinking outside the box often leads to better, more supportive training choices in pregnancy and postpartum.I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode, I break down metabolic conditioning through the lens of pregnancy and postpartum—how to keep intensity meaningful, how to adjust movements without losing the point of the workout, and how to coach (or self-coach) with more clarity and less fear. We get into the mental side of conditioning, what “hard” should feel like in different seasons, and how to build workouts that actually support long-term strength and recovery.Whether you’re pregnant, newly postpartum, or coaching this population, this episode gives you straightforward guidance you can use right away!I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode, I break down one of the most important skills you can build during pregnancy and postpartum: learning to truly listen to your body. We talk about the symptoms that matter, what they can tell you, and how to adjust your training in a way that supports healing, strength, and long‑term progress.This conversation is all about awareness. When you understand what your body is communicating, you can make confident choices, modify when needed, and stay consistent without pushing into symptoms that slow you down!I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

This episode was inspired by the questions I got while speaking on a University of Michigan Kinesiology alumni panel this past weekend, which brough back all kinds of business memories. The students wanted to know how those on the panel went from a Movement Science grad to running our own businesses, so I decided to turn those questions into a full conversation here!I walk through the early chapters of my career—from my Beachbody days to Walmart to finally building FIGR. And instead of making it sound intense or dramatic, I’m sharing it the way it actually felt: one step at a time, a lot of learning, and a whole lot of “okay… I guess we’re doing this now.”I also talk about how all of this blends into our family life. FIGR isn’t just my job—it’s part of our home, our rhythm, and what Amelia and Vienna grow up seeing. There’s something really special about that, and I love getting to share it.This one is fun, honest, and a little nostalgic in the best way.

In this episode of the Mother FIGRs podcast, I’m diving into one of the most misunderstood topics in pregnancy and postpartum fitness: diastasis recti. I break down what it actually is, why it happens, how I test for it, what increases risk, and what the healing process really looks like. My goal is to clear up the noise, debunk the myths, and give you a practical, evidence‑based understanding you can actually useSome key takeaways:Diastasis recti is a normal adaptation. By week 37 of pregnancy, nearly every woman will experience some degree of abdominal separation. It’s not an injury or a failure—it’s your body making space.Assessment goes beyond “the gap.” When I test for diastasis, I’m looking at width and depth, but the real story is in tension, tissue responsiveness, and how your core manages pressure during movement.Healing is whole‑system work. Breath, alignment, and progressive overload matter far more than any single exercise. You rebuild coordination and strength over time, not overnight.Hope you enjoy!I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

This episode breaks down what pelvic floor downtraining is and why it matters during pregnancy, birth prep, and postpartum recovery. We cover how the pelvic floor works, why tension and clenching are so common, and how learning to lengthen and release can reduce symptoms and support labor. I also explain how downtraining fits alongside strength training, breathwork, and mobility so you can keep lifting while improving pelvic floor function. If you’re looking for clear, evidence‑based guidance on pregnancy exercise and birth preparation, this episode gives you the essentials.I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

Weeks 6–12 postpartum are what I call the testing phase—the bridge between early healing and true training. In this episode, I break down why you can’t jump from the 0–6 week foundational period straight back into your old weights or intensity, and why this middle phase matters for every postpartum body. I walk through how we reintroduce resistance, movement variety, impact prep, workout structures, and increased overall demand to rebuild fitness capacity safely and intentionally. This phase is about gathering information—what feels good, what sparks symptoms, what needs more time—and using that feedback to guide your return to higher-level training. Weeks 0–6 build your body foundation; weeks 6–12 build your fitness foundationI love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode, I’m breaking down why my second postpartum recovery has been smoother, steadier, and—honestly—shockingly strong, both physically and mentally. While there are always unmodifiable factors in birth, there are choices we can make during pregnancy, labor, and those early postpartum days that stack the deck in our favor. None of these guarantee an outcome, but they absolutely can influence it.I walk through the exact things that made a difference for me this time around—from deep core and pelvic floor connection during pregnancy, to the way I trained, the pushing position I used, choosing to go unmedicated, and how seriously I took the first two weeks of rest and rehab. I also share how starting FIGR:Postpartum on day four gave me structure, confidence, and a clear path forward instead of feeling stuck or guessing.This episode is really about two things:How pregnancy‑specific training sets you up for a smoother postpartum recovery.How early, intentional rehab (paired with actual rest) helps you rebuild in a way that feels strong, connected, and sustainable.If you want a postpartum experience where you feel supported, grounded, and like yourself again sooner than you expected, this one’s for you. As always, I’m here to help you through every step of your pregnancy and postpartum journey.I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode, I’m breaking down one of the most persistent misunderstandings in postpartum care: the idea that the six‑week checkup is a universal green light to jump back into exercise. Using the 2025 Canadian Postpartum Guidelines and the updated Delphi study on physical activity and contraindications, I walk through what the research actually supports—and what it doesn’t. I share my own six‑week postpartum experience, including what my appointment looked like, what was (and wasn’t) assessed, and how that aligned with the evidence. We talk about why the “cleared at six weeks” message has stuck around for so long, what the guidelines recommend instead, and how to think about returning to movement in a way that respects healing, capacity, and real‑life postpartum demands. This episode is meant to give you clarity, confidence, and a more realistic framework for rebuilding strength after birth—without fear‑based messaging, without arbitrary timelines, and without the pressure to “bounce back.” It’s about understanding your body, honoring your recovery, and using research—not myths—to guide your return to exercise.Research Links: 2025 Postpartum Guidelines: https://bjsm.bmj.com/content/59/8/515Physical Activity Contraindications for Activity: https://pubmed.ncbi.nlm.nih.gov/40054885/I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode, I share ten really grounded, realistic tips for finding a fitness routine in those early postpartum weeks. These are the things that actually matter when you’re trying to move your body again while also navigating newborn life, healing, sleep deprivation, and the constant unpredictability of your days. I talk through what early postpartum fitness really looks like, how I approached it myself, and the mindset shifts that made the biggest difference for me.I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode of the Mother FIGRs podcast, I talk about the often misunderstood journey of postpartum fitness. I share why being fitter before pregnancy can sometimes mean a longer return to your previous strength and capacity, and I dig into the cultural pressure around how quickly women are “supposed” to recover. I also explore the blurry lines around when postpartum actually ends and why symptom management matters far more than any set timeline.I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

Returning to Exercise PostpartumIn this episode, I’m diving into what it really looks like to return to exercise after having a baby. It’s highly individual—there’s no one-size-fits-all timeline, and it’s totally normal to feel overwhelmed by the idea of working out. That’s why I like to redefine exercise in this season as any activity that helps you reach a goal. It doesn’t have to look like your pre-pregnancy routine.We talk about how early movement is now encouraged in postpartum guidelines, and how walking is one of the best ways to start. Breath work is huge for reconnecting with your core and pelvic floor, and mobility and activation exercises are essential in those first few weeks. Structured bodyweight movements can come next, and yes—progressive overload still applies. You’re rebuilding strength and endurance over time.Most importantly, I want moms to have the tools to prioritize their health and well-being during this season. You deserve a plan that meets you where you are and helps you move forward with confidence, which is where my FIGR:Postpartum app program comes in! Here's a direct link to a 7 Day Free Trial so you can see it for yourself before committing.Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode, I walk through my first three weeks postpartum and what those early days of recovery actually looked like for me. I talk about how I approached core engagement, pelvic floor activation, and the slow, intentional progression back into movement and daily activities. I also share why I’ve had to completely redefine what a “postpartum workout” even means and how I’m thinking about recovery differently this time around.I get into the importance of listening to my body’s signals, the factors that have shaped my recovery so far, and how nutrition and basic self‑care have played a role. More than anything, I highlight how much rest and recovery matter in this season, and how external factors can influence the pace and feel of postpartum healing.TakeawaysPostpartum fitness progressionCore engagement and early recoveryListening to my body’s signalsThe importance of rest and recovery in postpartum fitnessI love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

Miss Vienna Estelle made her appearance Christmas Day, 12/25/25! In this episode I go into the details about my unmedicated labor and delivery experience. Enjoy!

In this episode, I’m breaking down five of the most common myths I hear about exercising during pregnancy. I walk through why old heart‑rate limits don’t hold up, what’s actually true about lifting weights, why it’s never “too late” to start moving, how to think about training in the heat, and the real story behind exercising on your back after 20 weeks.My goal in this conversation is to help you understand the context behind these guidelines so you can make informed decisions, listen to your body, and adjust your training in a way that feels right for you.I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode, I’m sharing my full story of navigating a breech baby and ultimately having a successful External Cephalic Version (ECV). This isn’t just my personal experience—I’m weaving in what the research actually says about breech presentation and ECV success rates, plus insights from the professionals who work with these situations every day.You’ll hear perspectives I've gathered from OBs, midwives, nurses, chiropractors, and massage therapists, along with stories from other moms who’ve been through breech pregnancies and ECVs themselves. My goal is to give you a grounded, realistic understanding of your options, what the process can look like, and how to advocate for yourself with confidence.In this episode, we cover:What it means when your baby is breech and how common it really isThe evidence behind ECV: success rates, timing, risks, and what research recommendsMy personal breech journey and what led to my decision to attempt an ECVWhat the ECV procedure felt like, step‑by‑stepProfessional insights from OBs, midwives, nurses, chiros, and bodyworkersWhat other moms shared about their breech and ECV experiencesPractical considerations if you’re deciding whether to try an ECVHow to prepare your body and mind for the procedureWhat I wish I had known earlierWho this episode is for:Anyone currently navigating a breech baby, considering an ECV, or wanting to understand their options with more clarity and confidence.I love nothing more than chatting with you guys, so please reach out at any time! Below are my social links & website pages with more details:Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode of the Mother FIGRs Podcast, I dive into what effective pregnancy programming really looks like. I talk through the importance of full‑body strength training, dynamic movement, core stability, pelvic floor awareness, and mobility, all of which are strategically programmed into my FIGR:Pregnancy app program. I also share my own experiences and how I adapted my workouts during pregnancy while still maintaining strength and fitness. You’ll hear the overarching principles I use when programming for pregnancy and why finding movement you actually enjoy is key to staying active during this transformative season.Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode of the Mother FIGRs podcast, I dive into the connection between physical fitness, pelvic floor health, and labor outcomes. I break down some of the common misconceptions about heavy lifting during pregnancy and explain why pelvic floor relaxation is just as important as strength. I share how breath work and strength training can be integrated to support labor, and I highlight the importance of having a truly functional pelvic floor. You’ll hear practical tips for down training and preparing your body for delivery — all with the goal of creating a smoother, more empowered birth experience.Links noted in this episode: Research Article: The impact of physical activity during pregnancy on labor and deliveryFIGR:Pregnancy program details: www.fitisgettingreal.com/pregnancyWhere we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

To celebrate Amelia turning FOUR today, here's my full birth story!!As mentioned in the episode, here is the PDF to my Labor Prep Circuit, which you can also find in my FIGR:Pregnancy program! https://guides.fitisgettingreal.com/laborcircuitWhere we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode, I break down Symphysis Pubis Dysfunction (SPD) — what it is, why it happens, what it feels like, and how to approach it during and after pregnancy. I cover common symptoms, contributing factors, and strategies to manage or reduce discomfort, including movement modifications, strength training, and pelvic stability work. I also share my own experience navigating SPD across two pregnancies — what surprised me, what helped, and how I trained differently the second time around. Whether you’re currently dealing with SPD, supporting someone who is, or just want to understand it better, this episode blends research-backed insight with real-life perspective.Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode, I’m breaking down the most common Q&A themes from my Mother FIGR Coach Certification course at Innerverse Pilates Studio. We dig into four core topics that every coach working with pregnant or postpartum clients should understand: the difference between diastasis and coning (and why they’re not the same thing), how to recognize and interpret real-time symptom expression in class, when to modify versus when to stop a movement, and how to approach programming for pregnant clients based on their fitness history and mindset—not just blanket rules. Whether you're a coach, trainer, or just curious about how to support this population better, this episode is packed with practical, inclusive insights you can apply right away.If you want to hop into a future coaches course so you can gain the confidence coaching this population in real life too, make sure to join the waitlist here1: https://fitisgettingreal.kit.com/course-waitlistWhere we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

The term “safe” gets thrown around a lot on social media—“safe moves for diastasis,” “pregnancy-safe workouts,” and more. But what does unsafe actually mean when it comes to exercise during pregnancy and postpartum?In this episode, I break down:What truly makes an exercise unsafe (hint: it’s not what you see in most gym settings)Why the conversation should shift from safe vs. unsafe to effective vs. ineffectiveThe real risk factors for diastasis—and what’s actually modifiableWhy diastasis isn’t something to fear or “avoid” during pregnancy (and what the research actually says)How breath work, timing, posture, and alignment impact pelvic floor and core recoveryWhat ineffective movement looks like—and how it can slow healing or cause symptoms like incontinence, heaviness, or painThis episode is a deep dive into the how behind movement—because nothing in the gym is inherently unsafe for baby, and what matters most is how we train for strength, coordination, and recovery.If you want to see this in action, check out my Core Lab inside the Mother FIGR monthly subscription—a video module series where I walk you through 8 movement modalities and how to apply them effectively in your workouts.👉 Tune in, rethink what “safe” really means, and take back ownership of your training decisions.Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode, I walk through how I approach workout adaptations during the first and second trimesters—what I modify, why it matters, and how to keep movement effective and accessible. I cover specific patterns that often get adjusted, like sit-ups, planks, and bar hanging movements, and explain the reasoning behind each one. But more importantly, I emphasize that these choices are always up to the individual. There are no blanket rules, no “safe vs unsafe” labels—just informed decisions based on how someone feels, what their goals are, and what’s actually effective for their body in that moment. If you're pregnant, postpartum, coaching, or just curious, this episode gives you practical insight you can actually use.Want more support? Check out my FIGR:Pregnancy workout program—designed to help you train with confidence through every stage: www.fitisgettingreal.com/pregnancyWhere we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode of the Mother FIGRs podcast, I walk through the 2019 Canadian guidelines for physical activity during pregnancy. My focus is on translating research into practical, real-life advice for pregnant and postpartum women. I highlight the benefits of staying active, the importance of individualized plans, and I tackle some of the most common misconceptions around exercise risks. I also break down key recommendations for inactive women, outline contraindications, and emphasize the powerful mental and physical health benefits of maintaining movement throughout pregnancy.Here is the link to the full guidelines: https://bjsm.bmj.com/content/59/8/515Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

This is "part two" of our trying to conceive journey. In the last episode, I shared our personal timeline—what those two years looked like between our first child and this current pregnancy. In this episode, I’m walking through 10 specific things we actually tried that might help you if you're currently TTC, thinking about expanding your family, or just want to understand the different ways to support fertility outside of medical procedures.This episode is all about the things we found helpful—things that could bring more clarity, shorten the timeline, or just make the process feel a little less overwhelming.Whether you're in it now or planning ahead, I hope this gives you a few ideas and a better sense of what’s possible!Also, here's a few products mentioned in the podcast:Function Health - 100 biomarker at-home blood testThorne Fertility Supplements - methylfolate suppmlementsInito Hormone TrackerRoot Cause Fertility Specialist - Ashley Novak, Seeded SageMicrobiome Labs - pH balance / vaginal microbiome Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode of the Mother FIGRs podcast, I share my two year personal journey of trying to conceive between our first child and my current pregnancy. I talk about the challenges, ups and downs, and the different methods I explored—like tracking, fertility specialists, supplements and lifestyle changes. More than anything, I want this episode to offer support and realness for anyone navigating a similar path!Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this Q&A-style episode of the Mother FIGRs podcast, I answer real questions that coaches asked during my Mother FIGRs Coach certification workshop—questions that apply whether you're working with pregnant or postpartum clients, or you're navigating pregnancy and recovery yourself.We cover:Core twisting during pregnancy: when it’s effective, when it’s not, and how to coach it with intentionSqueezing glutes after a lift: looking through this common approach through a pelvic and core lensEffective coaching cues: how to communicate movement adjustments for pregnancy and postpartum in a group settingAnd more!If you're a fitness professional or someone looking to better understand your body during pregnancy or postpartum, this episode is packed with takeaways you can use right away.Want to become a Mother FIGRs Certified Coach? Join the waitlist for the next certification workshop: https://fitisgettingreal.kit.com/course-waitlistWhere we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode of the Mother FIGRs Podcast, I share my personal journey with pelvic floor therapy during pregnancy. I talk about why understanding pelvic floor physical therapy matters, what symptoms I experienced, how the evaluation process worked, and the insights I gained along the way. I emphasize how important it is to manage tension and pressure in the pelvic floor—and how even basic techniques can lead to major improvements in symptoms. I also highlight the need for more awareness and education around pelvic floor health, especially for those who are pregnant or postpartum.For those local to the Brighton, MI area, here is Dr. Liesle's information! https://www.agatecoretherapy.com/https://www.instagram.com/dr.liesle.elsey/Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode, I share my own experience navigating symptoms during lunges while pregnant—and how that shaped the way I approach weight selection in general. Instead of offering blanket advice, I walk through the real-time decisions I made, the questions I asked myself, and the adjustments I tested. This isn’t a list of do’s and don’ts—it’s a framework built from lived experience that you can apply to your own training.I cover how to assess:When symptoms show up during a workoutWhether fatigue, range of motion, or load might be contributingHow movement context and timing affect symptom responseWhat adjustments can be made—and how to track their impactUltimately all leading to deciding what weight is appropriate for you during any specific movement or workoutThis episode is for anyone who wants to train through pregnancy with more confidence, clarity, and curiosity. It’s about building awareness, not fear—and using symptoms as information, not a stop sign.Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode, I walk through a real-life postpartum client experience involving pelvic symptoms during step ups. Instead of defaulting to blanket advice like “just avoid it,” I break down the layered thought process behind symptom navigation. You’ll hear how I assess:Client history and contextWhat movements are paired with the symptomWhen in the workout the symptom shows upWhat variables could be contributing: fatigue, range of motion, weight, etc.How to build a roadmap: identifying triggers, adjusting variables, and testing changesThis episode is all about moving beyond black-and-white thinking and empowering coaches and clients to explore symptoms with curiosity, strategy, and confidence.Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

In this episode, I’m walking you through how I got here—from "baby step aerobics" in the ‘90s to launching FIGR and building a basement gym into a full-blown fitness business. I share the early sparks, the hustle through college and corporate life, how FIGR was born, and why pregnancy and postpartum fitness became my thing. You’ll hear about the first $100 I made, the pivot during COVID, and what drives me now as I prep for baby #2 and this next phase of motherhood and business. Let’s get into it.Where we can connect and where you can learn more!I love nothing more than chatting with you guys, so please reach out at any time!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn

Welcome to the FIGR Podcast where we're going into real talk on navigating strength and metcons during pregnancy, postpartum, and beyond.After coaching hundreds of moms and moms-to-be for over four years, I’m excited to launch this podcast as a space to dive deeper than quick social posts ever could. Here, we keep it casual, relatable, and evidence-based — focusing on strength and interval training through the unique seasons of TTC, pregnancy, postpartum, and motherhood.In this first episode, I chat about topics I'll be covering on the podcast:Personal experiences like trying to conceive and managing SPD pain, to having a positive birth experience and making fitness a real priority as a mom.Client wins, Q&A, highlights and moreGuest interviews with experts like pelvic floor PTs and doulasResearch breakdowns, myth-busting, and practical tips to empower your own journey.If you find value here, leaving a review or sharing with your community helps us reach more moms who want guidance that’s grounded, helpful, and inclusive.Let’s get things rollin’ — and I’ll catch you in the next episode.Where we can connect and where you can learn more!Instagram: @katedarkofit @fitisgettingrealWebsite: www.fitisgettingreal.com/momsPregnancy Program: www.fitisgettingreal.com/pregnancyPostpartum Program: www.fitisgettingreal.com/postpartumEmail: [email protected] this episode helped you, share it with a friend or leave a quick review—it helps more moms find the support they deserve! And as always, thank you for your continued support.I got you,Katelyn