femSTRONG

Stacey Rikalo
femSTRONG

Welcome to the femSTRONG Podcast, the ultimate resource for all things wellness during pregnancy, postpartum, and beyond. If you're an active, motivated woman looking to stay strong and healthy through every phase of life, you're in the right place. Whether you're expecting, a new mom, or planning for the future, we’re here to offer expert insights and empowering knowledge to help you thrive. Tune in for practical tips, inspiring stories, and the latest research to guide you confidently through every stage. Let’s learn, grow, and have fun together on this journey!

  1. 12 DIC

    40 - Baby Got Back (Pain): How Perinatal Chiropractic Supports Mom and Baby with Dr. Hannah Gravrand, DC, MS

    Important Note: At approximately 46:30 in this episode, Dr. Hannah discusses how stillbirth can impact the laboring experience. Please be advised that this topic may be sensitive for anyone who has experience with stillbirth. Sending love to all of you mamas. 3 This episode is about SO MUCH MORE than back pain but what a fun title, right?? Dr. Hannah Gravrand is a Reno based chiropractor who specializes in perinatal and pediatric care.  Hannah brings a calm presence and a keen attention to detail to her patient care, and she brings that same thoughtful approach to today’s interview. Get ready to learn more about:   The many physiological changes that occur during pregnancy and how chiropractic care can bring comfort to the process for both mom and baby How Hannah’s personal experience navigating her own son’s struggles led her to Craniosacral Therapy - as well as what craniosacral therapy is and why it is so powerful and effective. How recent learnings over the past decade have opened the door to a deeper understanding of fascia and the role that the technique of fascial unwinding plays in Dr. Hannah’s approach And so much more 3 Dr. Hannah's Instagram: https://www.instagram.com/nurturing.roots.chiropractic/ Dr. Hannah's Website: https://www.nrootschiro.com/home femSTRONG Resources: Free Pelvic Floor + Exercise Guidebook https://www.femstrong.co/pelvic-floor-exercise-guidebook--51337 femSTRONG Seminar Online https://www.femstrong.co/cart-page--e2690--2d7fc

    1 h y 54 min

  2. 26 NOV

    39 - Nourishing New Moms: Navigating Postpartum Nutrition with Estefania Llaneza Garcia, Perinatal Nutrition Expert

    Estefania is a powerhouse in the world of perinatal nutrition, with a wealth of credentials and experience to back it up.  She is a Certified Perinatal Nutrition Expert and Board Certified Holistic Nutritionist, with certifications in “Food as Medicine” and Functional Nutrition. She holds advanced degrees in Environmental Sciences and Engineering and Biology, and has taught biology at Portland Community College since 2010. On top of all that, she’s a mom of two, so she knows firsthand how to make nutrition practical and accessible for busy mamas. In this episode, Stacey and Estefania dive into the critical aspects of postpartum nutrition and maternal health. With no official guidelines for postpartum dietary needs, they discuss how essential it is for new mothers to replenish nutrients after pregnancy and childbirth. From understanding the increased caloric demands to addressing common misconceptions about weight loss and dietary restrictions, Estefania offers practical advice for navigating this challenging period. We explore the signs of undernourishment, foods to avoid, and highlight nutrient-dense options and essential supplements to support recovery and long-term health. Tune in for actionable tips on nurturing your body through postpartum recovery and why listening to your body’s hunger cues is key for new moms. Takeaways: The lack of official RDAs for postpartum moms highlights the need for better care. Crash diets are not recommended during postpartum; nutrition is crucial for healing. Nutrient-dense foods support hormonal balance, energy levels, and overall recovery. Magnesium and iron are essential postpartum nutrients. Avoiding fast foods and fried foods is important for health and recovery. Prenatal vitamins and omega-3s should continue after birth. Fruits and vegetables are key but often overlooked. Working with a professional can tailor your nutritional needs and supplements. Resources: Estefania’s Website: https://www.nourishmentforgenerations.com/ Find Estefania on Social: https://www.instagram.com/nourishment_for_generations/ Ancestral Ground Beef Blend with Organ Meats 3 https://forceofnature.com/

    1 h y 11 min

  3. 12 NOV

    38 - Conceiving with Confidence: Doula Support to Empower Your Fertility Journey

    Confidence in conception may feel elusive, but a doula can provide the clarity and support you need. In this episode of the femSTRONG Podcast, I’m joined by Francesca Marini, a Reno-based doula with nearly a decade of experience in fertility and birth support. With a Masters of Science in Integrative Health Studies, Certifications as both a Doula and a Lactation Specialist AND a unique perspective shaped by her work in San Francisco and New York, Francesca has been a trusted partner for families navigating conception, pregnancy, and the early days of parenthood for nearly a decade. Today, we’re diving into the often-overlooked role doulas can play in supporting couples trying to conceive. Here’s what you’ll learn in this episode: Common misconceptions around fertility and conception The powerful tools and strategies Francesca uses with her clients Impactful resources and tools families seeking to conceive can utilize  The emotional challenges couples face on the path to parenthood—and how to navigate them with confidence If you’re on the path to conception, this episode is full of practical advice and emotional support. Tune in for empowering insights and feel free to reach out to Francesca if you're looking for guidance on your journey. Resources: Map of the Spirit https://a.co/d/eW1sY8N Where to find Francesca: https://www.francescamarinidoula.com/ https://www.instagram.com/francesca.m.marini/ Email: Francesca@DesertSeaDoula.com

    1 h

  4. 29 OCT

    37 - Demystifying Network Spinal: Empowering Healing Beyond the Spine with Dr. Nicole Hickok

    Dr. Nicole Hickok, chiropractor and owner of Evolve Chiropractic, is dedicated to helping patients access deeper layers of healing through the innovative technique of Network Spinal. In this episode, we explore how Network Spinal taps into self-discovery, awareness, and the body’s natural healing processes, going beyond physical adjustments to foster holistic well-being. What You’ll Learn: Stages of Network Spinal Care: Understand the journey of discovery, transformation, and awakening, and how each stage enhances self-awareness and body connection. The Role of Pain in Healing: Learn how pain serves as a messenger for deeper insights into our health and wellness. Science & Misconceptions: Discover the research that supports Network Spinal’s efficacy and gain clarity on common misunderstandings about chiropractic care. Community & Education: Explore how patient education and community support play a powerful role in the healing process, empowering individuals to take ownership of their well-being. Tune in for an enlightening conversation about how Network Spinal can help us access new levels of health, transformation, and personal empowerment! Directory Research resources: Literature Review Dr Nicole's Website femSTRONG Links Purchase femSTRONG Seminar Online Book a free call Get free pelvic floor & exercise guidebook

    1 h y 24 min

  5. 15 OCT

    36 - Cycle Syncing - Get In *SYNC & Say “Bye Bye Bye” to Menstrual Misery

    "Everyone tells you how to take care of the baby, but no one tells you how to take care of YOURSELF!" ^^^ If this is how you're feeling, first of all you are NOT alone!! So many women feel this way. And this is why I created the femSTRONG Seminar and made the entire thing available online. It is available now! Check it out 3 Get N*SYNC With Your Cycle Bbbbbyyyy 3 Guest: Sarah Bozman, clinical nutritionist with an expertise in women’s health and wellness, specializing in cycle syncing and menstrual health. In this episode, Sarah and I dive into the world of cycle syncing, discussing how women can align their nutrition and lifestyle with the different phases of their menstrual cycle. Cycle syncing is all about working with your body’s natural rhythms, and Sarah shares her insights on how to make this process simple and approachable, even for beginners. We cover everything from tracking your cycle to adjusting your workouts and eating habits for optimal health and performance. Whether you’re just getting started with cycle syncing or looking for deeper insights on how to support your body throughout each phase, this conversation offers practical advice and expert guidance. Topics covered: Understanding the four phases of the menstrual cycle and how they affect your body Nutritional adjustments to make during each phase to support your well-being How to track your cycle, including the importance of temperature tracking for confirming ovulation Debunking common misconceptions about cycle syncing and birth control Seed cycling and other strategies to support your body naturally By the end of this episode, you’ll have a clear roadmap for getting started with cycle syncing, plus actionable tips for aligning your workouts and nutrition with your body’s natural rhythms. Empower yourself by learning how to sync with your cycle and optimize your health! RESOURCES: femSTRONG Seminar Online Book a Session or Free Call with femSTRONG FREE Pelvic Floor & Exercise Guidebook Sarah’s Instagram

    1 h y 18 min

  6. 1 OCT

    35 - Beyond Baby Blues - Real Talk and Tangible Tools for Perinatal Mental Health

    In today's episode, I’m sitting down with Lauren Kalogridis, a licensed therapist and doula certified in perinatal mental health who specializes in helping folks just like you :) Lauren helps parents navigate the emotional ups and downs that often come with pregnancy, postpartum, and early parenthood. She’s passionate about breaking the stigma around maternal (and paternal!) mental health and providing the support people need during one of the most transformative stages of their lives. We dive deep into some powerful topics, including: The emotional challenges many mothers face that often go unnoticed Signs and symptoms of perinatal mood disorders, like postpartum depression and anxiety How to find mental health support during and after pregnancy Self-care tips for maintaining emotional well-being as a new mom Whether you're expecting, are a new parent, or are simply curious about how to support the parents in your life, this episode is packed with invaluable insights! RESOURCES: femSTRONG Seminar Online Book a Session/Free Call with femSTRONG Download the femSTRONG Pelvic Floor & Exercise Guidebook (Free 3) Visit Lauren’s Website Biggest Little Baby Postpartum Support International Hike It Baby MOPS

    1 h y 38 min

  7. 17 SEPT

    34 - Menopause + The Pelvic Floor: Tips and Tools for a Smoother Transition with Dr. Sarah Kaderka

    The femSTRONG Seminar is now available ONLINE!  Visit https://www.femstrong.co/seminar to snag all of the content including: - Pelvic Floor 101 with Dr. Jenni Limoges, PT, DPT, Pelvic Health Specialist - Perinatal Exercise 101 with Stacey Rikalo (me!), 10+ years group and personal coaching, 5+ years perinatal coaching, femSTRONG founder - Perinatal Nutrition 101 with Estefania Llaneza Garcia, holistic perinatal nutritionist and professor of Biology AND all of the handouts and take-home material from the seminar to bring clarity to your perinatal wellness and CLEAR THE FEAR babbbyyy 3 Join us to dive into menopause and its impact on the pelvic floor.  Our guest in this episode is Dr. Sarah Kaderka, a Doctor of Physical Therapy with a focus on pelvic floor and orthopedic issues. Sarah is a valued member of The Health Lab team in Carson City, Nevada and brings a wealth of knowledge to our discussion today. With an impressive background in biomedical engineering and physical therapy, Sarah now specializes in helping patients navigate and manage pelvic floor dysfunction.  In this episode, we’ll cover: The effects of menopause on estrogen and progesterone levels, and how this impacts the pelvic floor. Various management options for menopausal symptoms, including hormone replacement therapy and topical estrogen creams. Practical tips for dealing with vaginal dryness, including lubricants, moisturizers, and pH balancing lubes. The importance of pelvic floor physical therapy in improving quality of life during menopause as well as resources for finding great care options. Tune in to gain valuable knowledge on addressing menopausal symptoms and enhancing your pelvic health! RESOURCES: The Health Lab  Book a Free Discovery Visit Intimate Rose Good Clean Love

    1 h y 8 min

  8. 3 SEPT

    33 - Play the Day Away & Nurture Your Child's Growth with Wonder and Unwind Owner/Founder, Bailey Felten

    Bailey Felten, the Owner and Founder of Reno-Local business, Wonder and Unwind, a developmental play center, chats with us about: The benefits of unstructured, child-led play  Developmentally appropriate toys  Some common myths about child development How Wonder and Unwind supports development from all angles - social-emotional, fine motor, gross motor, cognitive, and speech and language  Bailey also shares about her journey as an entrepreneur and founder of a small local business, offering invaluable advice for parents and aspiring business owners alike.  Whether you’re looking to foster your child’s growth or seeking encouragement to chase your own dreams, this episode is here with wisdom and warmth from the inspiring and encouraging Miss Bailey Felten! Resources: Follow Wonder & Unwind on Instagram Check out the Wonder & Unwind Website Sign Up for Sensory Saturdays Listen to Episode 24: How TV Is Affecting Your Child’s Behavior and What the Hell You Can Do About It with Early Childhood Development Expert, Jerrica Sannes

    41 min
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Welcome to the femSTRONG Podcast, the ultimate resource for all things wellness during pregnancy, postpartum, and beyond. If you're an active, motivated woman looking to stay strong and healthy through every phase of life, you're in the right place. Whether you're expecting, a new mom, or planning for the future, we’re here to offer expert insights and empowering knowledge to help you thrive. Tune in for practical tips, inspiring stories, and the latest research to guide you confidently through every stage. Let’s learn, grow, and have fun together on this journey!

Información

  • Creador
    Stacey Rikalo
  • Años de actividad
    2020 - 2024
  • Episodios
    41
  • Clasificación
    Explícito
  • Copyright
    © Stacey Rikalo
  • Mostrar sitio web
    femSTRONG

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