The Barbell Mamas Podcast | Pregnancy, Postpartum, Pelvic Health

Christina Prevett
  • 5.0 (29)
  • Fitness
  • Updated Weekly

The Barbell Mamas podcast aims to be the go-to resource for women trying to conceive, who are pregnant or postpartum that love moving their bodies. The times are changing and moms have athletic goals, want to exercise at high-intensity or lift heavy weights, and want to be able to continue with their exercise routines during pregnancy, after baby and with healthcare providers that support them along the way. In this podcast, we are going to bring you up-to-date health and fitness information about all topics in women's health with a special lens of exercise. With standalone episodes and special guests, we hope to help you feel prepared and supported in your motherhood or pelvic health journey. 

  1. 3d ago

    The Hidden Overlap from postpartum to perimenopause & my mom's story of postpartum psychosis

    Postpartum can feel like a single chapter, but for many of us it is the start of a longer hormonal story. I’m Christina Prevett, and I’m digging into the postpartum to perimenopause transition, especially as more families are having babies in their late 30s and early 40s. When estrogen drops after pregnancy, it can mimic menopause, which helps explain symptoms like hot flashes, night sweats, and genitourinary syndrome of lactation. If perimenopause begins eight to 10 years before menopause, some parents may move from postpartum hormone shifts directly into perimenopause without the “gap” we assume exists. We also pause on maternal mental health, because it deserves real gravity. I share personal context from my family’s experience with postpartum psychosis and why making light of tragedies and trials harms trust in healthcare. Postpartum anxiety, depression, insomnia, and postpartum rage can be complicated and under-recognized, and the same kinds of mood and sleep disruptions can show up again during the perimenopause transition, layered on top of parenting stress and sleep deprivation. From a practical standpoint, we walk through the big body systems that can take a hit when postpartum and perimenopause overlap: bone health and bone mineral density, joint pain, brain fog, and pelvic floor and sexual health. We talk about why perimenopause research is messy, why hormone panels can be misleading, and what to discuss with a trusted provider, including systemic hormone therapy options and local vaginal estrogen for tissue symptoms. We also cover strength training, impact, fueling, lubricant, and nervous system tools like CBT for insomnia, mindfulness, yoga, and other ways to close stress cycles. If this conversation helps you feel seen, subscribe, share the episode with a friend, and leave a review so more parents can find it. What signals are you noticing in your own postpartum recovery right now? ___________________________________________________________________________ Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!

  2. 4d ago

    How To Start Exercising During Pregnancy Safely

    The advice most pregnant people hear about exercise is weirdly contradictory: “movement is good for you,” followed immediately by “don’t change anything.” So what happens when you find out you’re pregnant and you haven’t been active, you stepped away from training, or you’ve only ever been told to stick to walking? We tackle that gap head-on and lay out a practical, evidence-informed way to start exercising during pregnancy without turning it into an all-or-nothing project. We talk through the real baseline recommendations for prenatal cardio and what “moderate intensity” can actually mean in real life, then challenge the fear-driven idea that pregnancy is a fragile time when you should avoid new movement. The key is body readiness, not blanket rules. You don’t need to jump from zero to a one-rep max, but you also don’t need to avoid building strength just because you’re new. As a pelvic floor physical therapist, I share why strength training in pregnancy can be a game changer for supporting your hips, core, back, and pelvic floor as your body adapts to relaxin, changing joint support, and the growing demands of pregnancy. We also connect the dots to pelvic girdle pain, the role of “strength in reserve,” and why being pregnant is hard but being pregnant deconditioned can be harder. Finally, I give clear starting principles: pick equipment you feel comfortable with, start low and go slow, aim for a manageable effort, expect fatigue to feel different, and focus on simple movement patterns you can repeat and progress. If this shifts how you think about prenatal fitness and postpartum recovery, share it with a friend, subscribe, and leave a review so more moms can find it. ___________________________________________________________________________ Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!

  3. Aug 5

    The Coning Debate And What The Research Really Says

    Coning in pregnancy can feel like a flashing red warning light. You see that ridge down the midline during a sit-up, a lift, or even just getting off the couch and suddenly the internet tells you you’re “making your abs split” and setting yourself up for diastasis recti forever. We slow that panic down and replace it with context, research, and a much more workable way to think about your core.  We start with how we got here: early social media advice, conservative medical messaging, and the rise of the athlete mom who kept training while everyone scrambled for rules. Then we dig into what diastasis recti actually is, how it’s typically measured, and why studies linking DRA to low back pain, pelvic floor dysfunction, prolapse, and incontinence are inconsistent when you look at the big picture. We also talk about the uncomfortable truth that DRA is often treated as cosmetic in medical systems, even though appearance concerns are real and valid for many postpartum people.  From there, we tackle the centerpiece: coning is not proof you caused damage, it’s not a diagnosis, and evidence does not show that avoiding coning in pregnancy prevents postpartum diastasis recti. We explain coning as a possible sign of pressure mismatch and movement strategy, why some coning can be normal in late pregnancy due to linea alba lengthening, and why obsessing over eliminating it can lead to under-training your core. Our takeaway is simple and empowering: prioritize smart coaching, pressure management, and progressive overload so your rehab matches the real demands of motherhood.  If you want a calmer, evidence-based approach to postpartum core training, diastasis recti, and pregnancy exercise, hit play. Subscribe, share this with a fellow active mom, and leave a review so more people can find this conversation. ___________________________________________________________________________ Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!

  4. Jul 29

    Pregnancy Complications: Red Lights to Yellow Lights

    “No exercise” can land like a punch to the gut when movement is how you manage stress, feel strong in your body, and stay connected to yourself. I’m Christina Prevett, pelvic floor PT and pregnancy and exercise researcher, and I’m digging into what to do when a pregnancy complication changes the conversation fast and your provider recommends activity restriction, pelvic rest, or even bed rest. We start by reframing the fear narrative. Yes, complications can raise risk and it makes sense that your mind goes straight to worst-case scenarios. But we also have to name the costs of too much sedentary time in pregnancy: mental health strain, inflammatory load, musculoskeletal deconditioning, and showing up to labor less prepared for the physical demands ahead. I walk through the complications that commonly trigger blanket limits, including placenta previa or low-lying placenta, subchorionic hematoma, gestational hypertension, premature rupture of membranes, cervical insufficiency, and intrauterine growth restriction. Then we get practical. I share how I recommend approaching your OB or high-risk OB with kindness and clarity, how to explain your “why,” and the exact questions that invite nuance: Is exercise truly known to make this worse? Is this a blanket rule or specific to my presentation? Can we lower intensity, reduce impact, or modify training rather than shutting everything down? We also talk about absolute risk versus relative risk, and why it’s okay to seek a second opinion if you feel dismissed. If you want support walking into your next appointment, I’m putting together a PDF of these questions plus a summary of the Society for Maternal-Fetal Medicine guidance. Subscribe, share this with a pregnant friend who lifts, and leave a review so more active moms can find evidence-informed support. ___________________________________________________________________________ Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!

  5. Jul 24

    BONUS: Barbell Mamas Is Back

    A lot of pregnancy and postpartum fitness advice sounds confident until it hits real life. One mom feels ready to load a barbell at six weeks postpartum, another is rebuilding from pain, sleep deprivation, or a tough delivery, and both get handed the same plan anyway. I’m Christina Prevett, a pelvic floor physical therapist and researcher in exercise and pregnancy, and this short bonus episode is a clear announcement: Barbell Mamas is re-engaging and doubling down on nuance, not one-size-fits-all prescriptions. I share why we built our training programs around a templated workout style with “filters” and options. The backbone stays the same, but you can adjust based on what you’re feeling, what equipment you have, and the realities of your pregnancy or postpartum recovery. We also talk about why c-section versus vaginal delivery can change considerations, and why individualized strength training matters whether you are a CrossFitter, weightlifter, powerlifter, or simply a mom who wants to get stronger. Then I lay out what’s next: more educational products and deeper support, including ebooks, presentations, and personalized wellness consultations so you can apply research to your specific body and goals. The first new resource in the pipeline is a birth prep ebook for active women, plus tools to help you have better conversations with your provider about physical activity and preparing for birth. If you want evidence-based pregnancy fitness, postpartum exercise guidance, and pelvic floor-informed strength training without the quick-fix noise, follow along. Subscribe, share with a friend who lifts, and leave a review so more moms can find the support they actually need. ___________________________________________________________________________ Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!

  6. Jul 22

    Training After Pregnancy In The Military

    The military asks your body to perform on demand, and pregnancy does not pause that reality. Today we sit down with Dr. Chris Edwards, a researcher focused on the female military experience, to get honest about what happens when standards, equipment, and “evidence-based” training were never built with women in mind. If you have ever felt like your body is the problem, this conversation flips the script and shows how missing data and poor design can quietly drive injury risk. We talk about why the research pipeline moves slowly, what it takes to build strong injury surveillance, and why parity status and pregnancy exposure should be treated as real variables in musculoskeletal injury prevention. We also dig into gear fit, from body armor that rides up to boots that no longer match a postpartum foot, and how those seemingly small mismatches can change load transfer, gait, and overuse patterns. Then we get practical: pregnancy disclosure and stigma, postpartum return timelines, fueling and energy deficit, and why a rushed fitness test can backfire on recovery and readiness. Dr. Edwards shares why pelvic floor physical therapy should be early and routine support, not a last resort, and we zoom out to the bigger message: many women return to sport and service stronger than before, and performance can peak later than you were taught. If this helps you, subscribe, share it with a teammate, and leave a review so more active moms and service members can find evidence-informed support. What policy or training change would make the biggest difference where you serve? ___________________________________________________________________________ Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!

  7. Jul 15

    Birth Prep For Active Moms

    You can train hard, lift heavy, and still feel blindsided by labor. A lot of the internet messaging aimed at “fit pregnancies” skips the messy middle: contractions still hurt, pushing is still hard, and sometimes the biggest challenge is navigating the gap between what you hoped for and what actually happens. I walk through a comprehensive birth prep plan for the active mom-to-be from my perspective as a pelvic floor physical therapist, researcher in exercise and pregnancy, and strength athlete. We talk about what pelvic PT birth prep looks like in real life, why coordination matters as much as strength, and how to practice pelvic floor relaxation so you are not accidentally tightening during the pushing phase. I also unpack the common myth that fitness guarantees an easy vaginal delivery, using a more honest, evidence-informed lens: activity may improve odds and endurance, but it cannot control breech presentation, medical complications, or the need to pivot. We dig into perineal massage with a nuanced take on the research and the “ring of fire,” framing it as exposure to stretching sensation and learning not to flinch, not a promise to prevent tearing. Then we zoom out to the paths labor can take, including induction (cervical ripening, mechanical options, Pitocin), epidural choices, and what it helps to know about cesarean birth before you are exhausted and making fast decisions. I also share a favorite resource that supports calm, informed preparation. If you found this helpful, subscribe, share it with a pregnant training partner, and leave a review so more active moms can find these conversations. What part of birth prep do you want us to go deeper on next? ___________________________________________________________________________ Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!

  8. Jul 8

    Stop Pushing Down Into Your Belt

    Leaking on a heavy squat can feel isolating, but the numbers tell a different story: pelvic floor symptoms show up in a huge share of resistance-trained athletes. We walk through what bracing actually is, how the “core canister” works, and why your pelvic floor is supposed to join the brace automatically rather than being forced on with constant kegel cues. We also explain what tends to change once you cross higher intensities, why breath holding and Valsalva show up above roughly 80% for most lifters, and how breath strategy can change intra-abdominal pressure without turning your lift into a fragile, overcontrolled routine. From there, we get specific about what drives symptoms like urinary incontinence, heaviness, and pelvic discomfort in the gym. We call out one of the most common coaching mistakes we see in female athletes: “big inhale and bear down,” especially when someone is told to push hard into a weightlifting belt. Instead of spreading pressure evenly through the trunk, those cues can send pressure down into the pelvis, creating a coordination problem that shows up as leaking or loss of support when the load gets real. We also dig into new pelvic floor research on a 5x5 heavy squat protocol using ultrasound, what the findings do and do not mean, and why normal pre to post “effort changes” are not the same thing as damage. Finally, we share practical belt guidance (fit, tightening on an exhale, keeping the same brace from warmups to top sets) plus postpartum considerations and realistic timing for returning to breath holds and belt use. If this helps, subscribe, share it with a lifting friend, and leave a review so more moms and athletes can train with confidence. ___________________________________________________________________________ Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!

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About

The Barbell Mamas podcast aims to be the go-to resource for women trying to conceive, who are pregnant or postpartum that love moving their bodies. The times are changing and moms have athletic goals, want to exercise at high-intensity or lift heavy weights, and want to be able to continue with their exercise routines during pregnancy, after baby and with healthcare providers that support them along the way. In this podcast, we are going to bring you up-to-date health and fitness information about all topics in women's health with a special lens of exercise. With standalone episodes and special guests, we hope to help you feel prepared and supported in your motherhood or pelvic health journey. 

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