Vibrantly You® Podcast | Fitness, Nutrition, and Wellness for Pregnancy & Postpartum

Megan Martineau and Caitlin Cipriano
  • 5.0 (1)
  • Alternative Health
  • Updated Weekly

Welcome to The Vibrantly You® Podcast, where we bring you evidence-based conversations on pregnancy workouts, postpartum recovery, perinatal nutrition, pelvic floor health, and real-life motherhood. Whether you’re trying to conceive, pregnant, newly postpartum, or navigating life with littles — this podcast is here to help you feel strong, nourished, and vibrantly you. Meet your hosts: Megan Martineau is a Certified Personal Trainer & Pre/Postnatal Fitness Specialist who helps women train for birth, reduce pelvic pain, and rebuild strength postpartum.Caitlin Cipriano is a Certified Perinatal Nutritionist with a Master’s in Nutrition. She helps moms support hormones, energy, and healing through food that actually works in real life. Together, we bring personal experience (we're both moms of two!) and professional expertise to support you through every season of motherhood. No bounce-back culture here — just functional movement, mindful nourishment, and compassionate support. 🎧 New episodes every Wednesday. Subscribe for tips on: Strength training in pregnancyDiastasis recti & pelvic floor recoveryPostpartum mental health & hormone shiftsNutrition for breastfeeding and healingReal talk about mom life, identity, and self-care So grab your coffee (hot or reheated!) and join us for expert-backed guidance and honest mom-to-mom conversations.

  1. 4d ago

    93. Can You Practice for Contractions? How to Train Your Body & Mind for Labor

    What if you could practice how you'll respond to the intensity of a contraction…before you're actually in labor? No, we can't recreate contractions during a pregnancy workout (and we don't want to!). But we can intentionally practice experiencing physical intensity, using our labor coping strategies, and then fully releasing tension when the intensity is over. In this solo episode of The Vibrantly You® Podcast, Megan is breaking down one of her favorite birth preparation exercises: Labor Intensity Interval Training. The idea is simple: we use short intervals of strength exercises to create physical intensity and, instead of focusing on how much your muscles are burning, practice the tools you may eventually use to cope with contractions during labor. Then comes an equally important skill: learning how to actually rest. Because preparing for labor isn't only about building strength and endurance. It's also about learning how your body responds to intensity, recognizing where you hold tension, staying present when something feels hard, and practicing how to soften and recover when you get a break. In this episode, Megan talks about: What Labor Intensity Interval Training (LIIT) is and how she uses it for birth preparationWhy physical preparation for labor goes beyond simply staying active during pregnancyHow exercises like squats, deadlifts, or wall sits can be used to practice coping with short periods of physical intensityUsing breathing, movement, sound, visualization, and other labor coping techniques during your intervalsWhy relaxing your jaw, slowing your breathing, and releasing unnecessary tension mattersThe importance of practicing true rest and recovery between periods of intensityHow this type of prenatal strength training can build strength, stamina, and endurance for laborWhy practicing these skills throughout pregnancy can help them feel more familiar when labor actually beginsBirth is unpredictable, and no pregnancy workout can guarantee how your labor will unfold. The goal isn't to train yourself to tolerate the most pain or prove how “tough” you are. It's to give yourself opportunities during pregnancy to practice working with your body through intensity rather than waiting until your first contraction to figure out how. Because we can't control birth—but we can intentionally prepare for it. Tune in weekly for conversations about birth preparation, preparing for labor, pregnancy workouts, prenatal strength training, pelvic floor health, postpartum recovery, and pregnancy fitness from a pregnancy personal trainer, prenatal fitness coach, birth doula, and perinatal nutritionist helping you feel Vibrantly You® through pregnancy, birth, and motherhood. To get on the interest list for Vibrantly You®: The Birth Prep Experience, click HERE.  Disclaimer: This podcast is intended for educational purposes only and not to diagnose or treat any conditions. Before beginning any type of fitness or nutrition program, it is your responsibility to consult with a medical professional. Connect with us!  Instagram @vibrantlyyoupodcastMeg's Instagram @vibrantmamawellnessCaitlin's Instagram @wholesomehuntressnutrition

  2. Sep 3

    92. Are You Eating Enough Postpartum? The Hidden Undernourishment of Motherhood

    You fed the baby. You packed your toddler's lunch. You remembered everyone's snacks. And then suddenly it's 2 PM and you realize... you haven't actually eaten a meal yourself. Sound familiar? In this solo episode of The Vibrantly You® Podcast, Caitlin, perinatal nutritionist and mom of two, is talking about something that is incredibly common in postpartum and motherhood but rarely gets the attention it deserves: unintentional undernourishment. Postpartum nutrition is so often talked about through the lens of losing weight or “getting your body back.” But before we worry about calories, macros, weight loss, or creating the perfect diet, we need to ask a much simpler question: Are you actually eating enough? Skipping breakfast because the baby needs you, surviving on coffee and snacks, forgetting lunch, or finally sitting down to your first substantial meal at dinner can start to feel like a normal part of motherhood. But your body is still recovering from pregnancy and birth—and if you're breastfeeding, caring for a newborn, and functioning on interrupted sleep, you're asking a LOT of it. And adequate nourishment matters. In this episode, Caitlin talks about: The surprisingly common ways moms become unintentionally undernourished postpartumWhy skipping meals and forgetting to eat can become so normalized in motherhoodWhy adequate energy should come before worrying about weight loss, perfect macros, or “optimizing” your dietWhy you might feel ravenous at night after barely feeling hungry during the dayWhat to do when you're too busy to eat, don't feel hungry, or genuinely forgetSimple, realistic postpartum meal and breakfast ideasHow to build balanced meals around protein, healthy fats, fiber, and carbohydratesCreating default breakfasts and lunches to make feeding yourself require less thoughtWhy “I don't have time to eat” may actually be a systems and support problem—not a willpower problemMaking postpartum nutrition easier without adding yet another thing to your mental loadBut this conversation goes beyond food. Because when you're constantly taking care of everyone else, it can become incredibly easy to stop noticing your own needs altogether. Postpartum isn't a season where your body needs you to eat less, shrink yourself, or immediately start working toward your pre-baby body. It's a season of recovery, healing, nourishment, and enormous physical and emotional demand. You deserve to be fed, too. Tune in weekly for realistic conversations about postpartum nutrition, pregnancy nutrition, postpartum recovery, pregnancy fitness, birth preparation, and motherhood from a perinatal nutritionist, pregnancy and postpartum fitness coach, and birth doula helping you feel Vibrantly You® through every season of motherhood. Disclaimer: This podcast is intended for educational purposes only and not to diagnose or treat any conditions. Before beginning any type of fitness or nutrition program, it is your responsibility to consult with a medical professional. Connect with us!  Instagram @vibrantlyyoupodcastMeg's Instagram @vibrantmamawellnessCaitlin's Instagram @wholesomehuntressnutrition

  3. Aug 26

    91. How to Survive a Summer Pregnancy: Hydration, Staying Cool & Our Best Tips

    Being pregnant in the summer is not for the faint of heart. Between the heat, the sweating, and trying to stay hydrated while already feeling uncomfortable in your changing body, sometimes the goal is simply to make it through the day without melting. In this Coffee Chat episode of The Vibrantly You® Podcast, Meg and Caitlin are talking about how to survive a summer pregnancy with simple, realistic ways to stay cool, hydrated, nourished, and as comfortable as possible. As a pregnancy personal trainer and perinatal nutritionist, we're combining practical pregnancy fitness and nutrition tips with the things that helped us survive our own pregnancies during the warmer months. In this episode, we talk about: Why hydration during pregnancy becomes even more important in hot weatherWhen and how to incorporate electrolytes during pregnancyHydrating foods and fruits and vegetables with a high water contentAdjusting your expectations around movement and exercise when it's HOTTaking advantage of pools and other bodies of water to cool down and move comfortablyOur favorite ways to beat the heat with air conditioning, fans, misters, and moreGiving yourself permission to slow down when your pregnant body is asking for itWhether you're navigating your first trimester in August or spending your third trimester wondering how it's humanly possible to feel this hot, consider this your casual summer pregnancy survival guide. Pregnancy fitness and nutrition don't have to look perfect—especially when you're dealing with heat, fatigue, and an ever-growing belly. Sometimes supporting your body means staying hydrated, modifying your pregnancy workout plans, finding movement that feels good, and parking yourself directly in front of the air conditioner. 😉 Grab a cold drink, find the nearest fan, and join us for this summer Coffee Chat! Tune in weekly for conversations about pregnancy nutrition, prenatal fitness, pregnancy workout plans, birth preparation, postpartum recovery, and free resources for new moms from a pregnancy personal trainer, birth doula, and perinatal nutritionist helping you feel Vibrantly You® throughout motherhood. Check out Ultima Electrolytes HERE.  Disclaimer: This podcast is intended for educational purposes only and not to diagnose or treat any conditions. Before beginning any type of fitness or nutrition program, it is your responsibility to consult with a medical professional. Connect with us!  Instagram @vibrantlyyoupodcastMeg's Instagram @vibrantmamawellnessCaitlin's Instagram @wholesomehuntressnutrition

  4. Aug 19

    90. Postpartum Recovery: 5 Things No One Warned Me About

    In this solo episode of The Vibrantly You® Podcast, Megan — postpartum fitness coach, pregnancy personal trainer, birth doula, and mom of two — is sharing five things she wishes someone had told her about postpartum recovery before having her first baby. We spend so much time preparing for pregnancy, labor, and taking care of a newborn, but the realities of recovering from birth can catch a lot of new moms completely off guard. So we're talking about some of the weird, uncomfortable, and surprisingly normal parts of those first weeks and months postpartum. In this episode, Megan talks about: What postpartum bleeding can actually look like in the weeks after birthThe surprising pain of breast engorgement — and why doing more isn't always the answerPostpartum night sweats, body odor, and some of the less glamorous hormonal changes after pregnancyWhy your 6-week postpartum clearance is not the same thing as being ready to return to your pre-pregnancy workoutsHow pregnancy itself impacts your core and pelvic floor, even if you didn't have a vaginal birthWe also talk about why postpartum fitness needs to be approached as a gradual rebuilding process rather than a race to “bounce back.” Whether you're preparing for your first baby, newly postpartum, or wondering how to safely return to exercise after birth, this episode will help you better understand what's happening in your body and what postpartum recovery can actually look like. Because getting cleared for exercise isn't the finish line — it's often just the beginning of rebuilding. Tune in for more conversations about postpartum recovery, postpartum fitness, online postpartum workouts, pelvic floor recovery, pregnancy fitness, and free resources for new moms from a postpartum fitness coach, pregnancy personal trainer, birth doula, and perinatal nutritionist helping you feel Vibrantly You® through every season of motherhood. Episodes referenced in this episode: 5. Do I have to wait for my 6 week postpartum clearance to workout? 9. Megan's Birth Story with baby #1 (planned c-section) 72. Rebuilding Your Relationship with Food Postpartum: Healing Beyond Bounce-Back CultureDisclaimer: This podcast is intended for educational purposes only and not to diagnose or treat any conditions. Before beginning any type of fitness or nutrition program, it is your responsibility to consult with a medical professional. Connect with us!  Instagram @vibrantlyyoupodcastMeg's Instagram @vibrantmamawellnessCaitlin's Instagram @wholesomehuntressnutrition

  5. Aug 13

    89. [Replay] Postpartum Constipation: Simple Ways to Support Digestion After Birth

    Replay Episode: We’re bringing back an early episode of The Vibrantly You® Podcast about a postpartum recovery topic that doesn’t get talked about nearly enough: constipation after birth. Postpartum constipation is incredibly common, but when you’re newly postpartum and already navigating soreness, pelvic floor recovery, hormonal changes, and healing from birth, having a bowel movement can feel surprisingly intimidating. In this solo episode, Caitlin breaks down practical postpartum nutrition strategies that can support digestion, promote more comfortable bowel movements, and help you feel better during those early weeks after baby. You’ll learn about Caitlin’s 3 F’s for postpartum constipation: fluids, fiber, and fats, including why each one matters and simple ways to incorporate them into your day when caring for a newborn already takes most of your time and energy. Caitlin also discusses: Why constipation is so common after giving birthHow hydration supports digestion and postpartum recoveryWays to gradually incorporate more fiber into your meals and snacksWhy dietary fats matter for digestion and overall nourishmentAbdominal massage and other strategies that may support bowel regularityWhen supplementation may be worth discussing with your healthcare providerWhether you had a vaginal birth or C-section, this episode offers realistic strategies to help you nourish and support your body through early postpartum recovery—without adding another overwhelming task to your list. Because postpartum care shouldn’t only be about caring for your new baby. Your recovery, nourishment, and comfort matter, too. Tune in for more conversations on postpartum nutrition, postpartum recovery, postpartum fitness, pregnancy nutrition, and free resources for new moms from a perinatal nutritionist and postpartum fitness coach helping you feel Vibrantly You® throughout motherhood. Disclaimer: This podcast is intended for educational purposes only and not to diagnose or treat any conditions. Before beginning any type of fitness or nutrition program, it is your responsibility to consult with a medical professional. Connect with us!  Instagram @vibrantlyyoupodcastMeg's Instagram @vibrantmamawellnessCaitlin's Instagram @wholesomehuntressnutrition

  6. Aug 5

    88. Breastfeeding Awareness Week: How to Nourish Yourself While Nourishing Your Baby

    It's Breastfeeding Awareness Week, and while so much of the conversation focuses on feeding the baby, this episode is all about supporting the person doing the feeding. In this solo episode of The Vibrantly You® Podcast, Caitlin, certified perinatal nutritionist, shares how to nourish your body during breastfeeding using her Balanced Mama Method—a simple, flexible approach to building satisfying meals that support postpartum recovery, milk production, energy, and overall well-being. If you've ever found yourself eating your toddler's leftovers, forgetting to drink water, or wondering if you're getting enough nutrients while breastfeeding, you're not alone. This episode offers practical, realistic strategies that fit into real motherhood—without adding more pressure. In this episode, Caitlin covers: Why postpartum nutrition deserves just as much attention as pregnancy nutrition The Balanced Mama Method and how to build nourishing meals using the PHFF approach (protein, healthy fats, fiber, and carbohydrates) Why hydration is essential for breastfeeding moms and simple ways to stay on top of it How balanced meals can support energy, recovery, mood, and overall health during the postpartum period Practical nutrition strategies for busy moms who don't have hours to meal prep Why supporting the mother is one of the best ways to support breastfeeding Whether you're exclusively breastfeeding, pumping, combination feeding, or simply navigating life with a newborn, this episode is packed with realistic nutrition advice that prioritizes your health, too. Because a nourished mom is better equipped to care for her baby—and she deserves that care just as much. Tune in every week for conversations on pregnancy nutrition, postpartum recovery, breastfeeding, pregnancy fitness, and free resources for new moms from a pregnancy personal trainer and perinatal nutritionist dedicated to helping you feel Vibrantly You® through every stage of motherhood. Other breastfeeding episodes: Ep. 23: Breastfeeding and Hydration Ep 36: Nourishing Your Body While Breastfeeding: What You Actually Need to Know  Disclaimer: This podcast is intended for educational purposes only and not to diagnose or treat any conditions. Before beginning any type of fitness or nutrition program, it is your responsibility to consult with a medical professional. Connect with us!  Instagram @vibrantlyyoupodcastMeg's Instagram @vibrantmamawellnessCaitlin's Instagram @wholesomehuntressnutrition

  7. Jul 29

    87. Hiring a Birth Doula? The Biggest Misconception About What Doulas Actually Do

    When most people think about hiring a birth doula, they picture someone supporting them during labor. But what if we told you that the most valuable part of working with a doula actually happens before contractions ever begin? In this solo episode of The Vibrantly You® Podcast, Megan—a certified birth doula, pregnancy personal trainer, and prenatal fitness coach—breaks down one of the biggest misconceptions about doula care and explains why the prenatal preparation is where the real transformation happens. Because while labor support is incredibly important, confidence isn't built in the delivery room—it's built in the weeks and months leading up to birth. If you've ever wondered whether hiring a doula is worth it or what doulas actually do, this episode will give you an inside look at what comprehensive birth support really looks like. In this episode, you'll learn: What a birth doula actually does  Understanding a doula's scope of practice  The difference between your medical team and your support team  Why doulas provide education, advocacy, emotional support, and physical support—not medical care Why prenatal appointments are the heart of doula support  Creating a birth plan that reflects your values and preferences  Preparing for all possible birth scenarios—not just your ideal one  Understanding common labor interventions so you can make informed decisions  Learning how to advocate for yourself while remaining flexible Preparing Your Body for Birth  Movement and positioning strategies to support labor progression  Practicing pushing techniques before labor begins  Pelvic floor relaxation and breath mechanics  Comfort measures you can use throughout labor Supporting Your Birth Partner  How partners can confidently support you during labor  Hands-on comfort techniques  Knowing what to say—and when  Helping your partner feel like an active member of the birth team Looking Beyond Birth  Planning for postpartum recovery before baby arrives  Setting realistic expectations for the fourth trimester  Building your postpartum support system One of the greatest gifts a doula provides isn't simply being present during labor. It's helping you walk into birth informed, prepared, physically ready, emotionally supported, and confident in your ability to navigate whatever birth brings. Because birth preparation isn't just about writing a birth plan. It's about preparing your mind, your body, your partner, and your support system. Whether you're planning an unmedicated birth, hoping for an epidural, preparing for an induction, or scheduling a Cesarean birth, this episode will help you understand how a birth doula can support you every step of the way—not just on your baby's birthday. If you're interested in learning more about working together, check out the links to Megan's doula services and other ways she supports expecting families below. Vibrant Start: Birth Prep Intensive 1:1 Prenatal Vibrantly You Fitness Coaching In-Person Birth Doula Support (Raleigh, NC area) Virtual Birth Doula Support (anywhere in the US) Disclaimer: This podcast is intended for educational purposes only and not to diagnose or treat any conditions. Before beginning any type of fitness or nutrition program, it is your responsibility to consult with a medical professional. Connect with us!  Instagram @vibrantlyyoupodcastMeg's Instagram @vibrantmamawellnessCaitlin's Instagram @wholesomehuntressnutrition

  8. Jul 22

    86. Beyond the Birth Plan: How to Truly Prepare for Labor, Birth & Postpartum

    Most expecting parents spend hours creating a birth plan—but what if the most important part of birth preparation has nothing to do with your hospital preferences? In this episode of The Vibrantly You® Podcast, Megan and Caitlin explore what it means to prepare for birth beyond the birth plan. While discussing your preferences with your provider is important, there's so much more that contributes to feeling confident, informed, and supported as you head into labor. As a birth doula, pregnancy personal trainer, and perinatal nutritionist, we believe the best birth preparation isn't about creating the "perfect" plan—it's about building the knowledge, support, and confidence to navigate whatever birth brings. In this episode, we cover:  How to build a birth team that helps you feel safe and supported  Why your emotional environment matters just as much as your physical environment  Questions to ask yourself about your ideal birthing space  Why educating yourself on all possible birth outcomes can help you feel more confident and adaptable  The difference between having birth preferences and having rigid expectations  How flexibility can lead to a more empowered birth experience  Why postpartum planning deserves just as much attention as birth planning  The postpartum support systems to consider before your baby arrives, including pelvic floor physical therapy, lactation support, mental health resources, and community One of the greatest gifts you can give yourself during pregnancy isn't a perfectly written birth plan—it's the confidence that comes from knowing you've prepared your mind, body, and support system for the journey ahead. Because while we can't control birth, we can prepare for it. Tune in every week for conversations on pregnancy fitness, birth preparation, postpartum recovery, perinatal nutrition, and free resources for new moms from a pregnancy personal trainer, birth doula, and perinatal nutritionist dedicated to helping you feel Vibrantly You® through every stage of motherhood. Disclaimer: This podcast is intended for educational purposes only and not to diagnose or treat any conditions. Before beginning any type of fitness or nutrition program, it is your responsibility to consult with a medical professional. Connect with us!  Instagram @vibrantlyyoupodcastMeg's Instagram @vibrantmamawellnessCaitlin's Instagram @wholesomehuntressnutrition

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Welcome to The Vibrantly You® Podcast, where we bring you evidence-based conversations on pregnancy workouts, postpartum recovery, perinatal nutrition, pelvic floor health, and real-life motherhood. Whether you’re trying to conceive, pregnant, newly postpartum, or navigating life with littles — this podcast is here to help you feel strong, nourished, and vibrantly you. Meet your hosts: Megan Martineau is a Certified Personal Trainer & Pre/Postnatal Fitness Specialist who helps women train for birth, reduce pelvic pain, and rebuild strength postpartum.Caitlin Cipriano is a Certified Perinatal Nutritionist with a Master’s in Nutrition. She helps moms support hormones, energy, and healing through food that actually works in real life. Together, we bring personal experience (we're both moms of two!) and professional expertise to support you through every season of motherhood. No bounce-back culture here — just functional movement, mindful nourishment, and compassionate support. 🎧 New episodes every Wednesday. Subscribe for tips on: Strength training in pregnancyDiastasis recti & pelvic floor recoveryPostpartum mental health & hormone shiftsNutrition for breastfeeding and healingReal talk about mom life, identity, and self-care So grab your coffee (hot or reheated!) and join us for expert-backed guidance and honest mom-to-mom conversations.

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