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. 2d ago

    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

  2. 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

  3. 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

  4. 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

  5. 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

  6. Jul 15

    85. Mix & Match Meal Prep: Simple, Balanced Meals for Busy Moms

    Meal prep doesn't have to mean eating the exact same meal five days in a row. In this solo episode of The Vibrantly You® Podcast, Caitlin shares her favorite mix-and-match meal prep strategy to help busy moms simplify healthy eating while keeping meals flexible, satisfying, and enjoyable. Whether you're pregnant, postpartum, or simply trying to feed yourself while juggling a million responsibilities, this approach helps reduce decision fatigue without sacrificing variety. Instead of following rigid meal plans, Caitlin teaches you how to prep versatile ingredients that can be mixed and matched into dozens of balanced meals and snacks throughout the week. In this episode, you'll learn:  How to simplify meal prep without getting bored  Why flexible meal prep is more sustainable than perfection  Easy ways to build balanced meals with protein, healthy fats, fiber, and carbohydrates Mix-and-match breakfast, lunch, dinner, and snack ideas  Time-saving meal prep strategies for busy moms  How to reduce decision fatigue around food  Real-life examples of meals that support energy, hormone health, and nourishment Whether you're navigating pregnancy, postpartum recovery, or simply trying to eat more consistently, this episode will help you create meals that work with your busy life—not against it. Because healthy eating shouldn't feel complicated. It should feel supportive, flexible, and realistic. Tune in every week for conversations on pregnancy nutrition, postpartum wellness, pregnancy fitness, motherhood, and free resources for new moms from a pregnancy personal trainer and perinatal nutritionist dedicated to helping you feel Vibrantly You®. 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 8

    84. If We Found Out We Were Pregnant Today: What We'd Do Differently

    If we found out we were pregnant tomorrow, what would we do differently? In this Coffee Chit Chat episode of The Vibrantly You® Podcast, we're reflecting on our own pregnancy journeys and sharing what we'd change if we were starting over today—with everything we've learned as a pregnancy personal trainer, birth doula, and perinatal nutritionist. Spoiler alert: it has a lot less to do with buying the "perfect" baby gear... and a lot more to do with preparing ourselves for pregnancy, birth, and postpartum. From navigating first trimester nausea and food aversions to creating a strategic pregnancy fitness program, planning for postpartum recovery, and building a strong support system before baby arrives, we're sharing the things we'd prioritize—and the things we'd happily skip. In this episode, we talk about: First Trimester  How we'd approach nausea and food aversions differently  Why we'd ask our providers about anti-nausea medications sooner  Simple nutrition strategies to make eating feel more manageable Pregnancy Fitness  Why we'd absolutely prioritize intentional movement again  Using pregnancy workout plans to reduce aches and pains and prepare for labor  Giving ourselves permission to rest and adjust expectations when pregnancy gets hard Planning for Postpartum  Why we'd spend less money on baby gadgets and more on support  Building your postpartum team before baby arrives  Finding a pelvic floor physical therapist, lactation consultant, postpartum doula, and perinatal mental health therapist ahead of time  Connecting with local mom groups and community before the baby comes Caring for Yourself  Starting a journaling or mindfulness practice during pregnancy  Supporting your nervous system through simple daily habits  Looking beyond fitness and nutrition to care for your emotional well-being This episode is full of honest reflections, practical advice, and gentle reminders that while we can't predict exactly how pregnancy or birth will unfold, we can thoughtfully prepare for the transition into motherhood. Whether you're newly pregnant, trying to conceive, or dreaming about growing your family, we hope this conversation helps you focus on what truly matters—not just for your baby, but for you, too. une in every week for conversations on pregnancy fitness, prenatal nutrition, birth preparation, postpartum recovery, motherhood, and free resources for new moms from a pregnancy personal trainer, birth doula, and perinatal nutritionist dedicated to helping you feel Vibrantly You®. 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 1

    83. Preparing Your Body for Labor: Why Staying Active During Pregnancy Isn't Enough

    When most people think about birth preparation, they think about birth plans, hospital bags, and whether they'll get an epidural. But there's one piece of birth prep that's often missing from the conversation: Preparing your body for labor. In this solo episode of The Vibrantly You® Podcast, Megan, certified pregnancy personal trainer, prenatal fitness coach, and birth doula, explains why there's a big difference between simply exercising during pregnancy and intentionally training your body for labor, birth, and postpartum recovery. Because labor isn't just a mental experience—it's a physical one. And while we can't control how birth unfolds, we can prepare our bodies to move with confidence, adapt to the unexpected, and feel stronger throughout the journey. In this episode, you'll learn:  Why staying active during pregnancy isn't the same as preparing for labor  How body awareness can improve your birth experience  Why breath mechanics and pelvic floor coordination matter more than endless Kegels  How strength training helps build the endurance needed for labor and delivery  Why mobility isn't about stretching—it's about creating movement options during birth  How intentional movement supports a more comfortable pregnancy and lays the foundation for postpartum recovery  The three pillars of Megan's signature birth preparation frameworkWhether you're newly pregnant or approaching your due date, this episode will help you rethink what prenatal fitness can look like and why intentional movement is one of the best ways to prepare for one of the biggest athletic events of your life. Because birth preparation isn't about controlling your birth. It's about walking into labor feeling stronger, more capable, and more connected to your body—no matter how your story unfolds. Tune in every week for expert conversations on pregnancy fitness, postpartum recovery, birth preparation, 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®. Free Resources mentioned in this episode: Birth Prep Blueprint Prenatal Movement Method For 1:1 support: Vibrant Start: Birth Prep Intensive Session1:1 Prenatal Fitness Coaching 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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