THE FIT POSTPARTUM MOM | Core Workouts, Ab Exercises, C-section Recovery, Pelvic Floor Physical Therapy, Diastasis Recti

Dr. Jena Bradley | Physical Therapist, Postpartum Core Restoration Coach, Mom of 4 Girls
  • 5.0 (97)
  • FITNESS
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THE FIT POSTPARTUM MOM | Core Workouts, Ab Exercises, C-section Recovery, Pelvic Floor Physical Therapy, Diastasis Recti

The Go-To Podcast for Postpartum Moms Who Want to Be Strong and Confident Again! *****TOP 1.5% GLOBALLY-RANKED PODCAST***** Do you wish you could finally lose the postpartum pooch? Are you frustrated every time you zip up those jeans - again - and the button just doesn’t shut? Are you searching for the energy to work out, but each day feels like an uphill battle? Do you crave those sweet compliments from your husband, like “babe, you’re looking amazing”? I’m so excited you’re here, mama! This podcast will help you feel strong again after having a baby, especially in your core and pelvic floor. Through easy, simple, and safe workouts that you can do from home, you’ll gain confidence, boost your energy to play with your baby more, and feel incredible slipping into that favorite dress you haven’t worn since your honeymoon. Hey, I’m Jena - a physical therapist, wife and mama of four. After each of my pregnancies I, too, struggled with losing my postpartum pooch, low energy levels and didn’t know how to regain my strength back. As a fitness lover, I craved working out like I did before having all those babies, but found that my body just wasn’t cut out for high-intensity workouts. And without having healed fully from pregnancy, I was an injury waiting to happen. I finally realized in order to fix my mommy tummy and repair my core strength I needed to go back to the basics of my physical therapy training and work on my inner core muscles first. It all starts with the core! It’s the foundation. Over 6 years and 4 kids, I created a postpartum workout program that is simple, safe and effective using a step-by-step plan that enables you to restore your core strength and energy while getting rid of the postpartum pooch. I can’t wait to share it with you - because if I can do it four times, I know you can, too! If you are ready to finally regain your strength back through a quick postpartum workout program designed with the busy mom in mind…. Restore your core strength and lose the pooch in the easiest, quickest and safest way possible… Eager to return to your athletic, energetic self with consistent workout habits. And ready to build confidence and feel great in your skin again as a mom - this podcast is 100% for you! Roll out your yoga mat, girl. It’s time to do this! NEXT STEPS: Watch the FREE Postpartum Abs 101 Workshop: https://livecorestrong.com/class 👉Join my FREE Community: https://facebook.com/groups/livecorestrong/ Be a part of my 🌟VIP🌟 list: https://livecorestrong.com/join/ Get more helpful resources on the sister blog: https://livecorestrong.com Follow me on Instagram: https://instagram.com/livecorestrong/ Watch on YouTube: https://youtube.com/livecorestrong/ Connect with me 💌 hello@livecorestrong.com ❓Need specific help with something? Fill out this form: https://forms.gle/RUPd35ypnGh6T4bJA and then DM on Instagram @livecorestrong when you are done!

  1. 4D AGO

    173 // Fuel Your Body, Feel Your Best: Simple Postpartum Nutrition for Moms with Expert Val Warner, MS, RD, CSSD, CPT

    Feeling exhausted, hungry, and unsure how to fuel your body postpartum? In today’s episode, I’m sitting down with Val Warner to talk all things postpartum nutrition, healing, and meal planning—without the overwhelm. We’re diving into the key nutrients your body needs, easy ways to stay nourished (even when you're so busy), and simple meal hacks the whole family will love. You won't want to miss this epiosde! Listen to Val’s podcast, Strong & Nourished Momma  Email: vwarner@wellnessbyval.com Instagram @wellnessbyval_ Get the guide to build a balanced plate to fuel your busy day - https://wellnessbyval.kit.com/balancedplateguide   GIVEAWAY DETAILS: Want to win a half scholarship to my Postpartum Ab Rehab program? Here’s how to enter:1️⃣ Leave a 5-star written review for The Fit Postpartum Mom podcast.2️⃣ Screenshot it.3️⃣ Post it on Instagram, tag me @livecorestrong, and send me a DM! That’s it! Deadline: April 11th!   Keep Smiling, Jena Your Postpartum Core Restoration Coach Postpartum Ab Rehab 6-month Group Coaching Program: https://livecorestrong.com/program   **Quick disclaimer: Nothing I share should be considered medical advice and I am not your medical provider. Anything mentioned is not meant to treat or diagnose any medical conditions. If you have any questions or concerns about your healthcare needs, please seek the care of your medical provider.    I share the strategies that have worked for me and you are encouraged to do your own research and speak to your own medical provider for further care.    Also keep in mind it is important to always consult your doctor before beginning any exercise program and get medical clearance.    Dr. Jena Bradley and Jena Bradley, LLC will not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.

    32 min

  2. MAR 17

    172 // The Step-by-Step Plan to Flatten Your Postpartum Belly Without Doing Crunches

    Mama, still struggling with that postpartum belly?  Crunches won’t fix it—but I’ll show you what will! I just got back from speaking at a women’s conference, where I taught women of all ages how to properly activate their core—and they were blown away! Today, I’m sharing that same step-by-step plan with you: ✔️ Why crunches don’t work for postpartum belly fat✔️ The 3-step plan to flatten your stomach✔️ A 2-minute daily core activation you can start right now! Not sure if you have Diastasis Recti? Take this quick test! 👇How to Check for DR (YouTube Video) https://www.youtube.com/watch?v=96NrscE_2EM  Ready to activate your core the RIGHT way? Grab my free 7-day core plan in my free class: https://livecorestrong.com/class  And if you want expert coaching + support to finally heal your core, join my Postpartum Ab Rehab Program!https://livecorestrong.com/program  Need a Postpartum Belly Wrap? Check out the Belly Bandit Belly Wraps here: https://shrsl.com/43xf9   Keep Smiling, Jena FREE DOWNLOADS TO GET YOU STARTED:   30-Day Postpartum Ab Workout Challenge + Calendar: https://livecorestrong.com/challenge/   10 Things To Do For A Flat Postpartum Belly Guide: https://livecorestrong.com/join/   WATCH THE FREE ON-DEMAND VIDEO TRAINING   Postpartum Abs 101: How To Safely Start Postpartum Ab Exercises In Less Than 2 Minutes A Day: https://livecorestrong.com/class   Join the FREE FB Community For Fitness Focused Moms and get daily accountability and encouragement! https://www.facebook.com/groups/livecorestrong/   Read The Blog: https://livecorestrong.com   Get Dr. Jena’s book Postpartum Ab Rehab https://postpartumabs.com/   Join The Program! Enroll in the 6-month Group Coaching Program: Postpartum Ab Rehab: From Flabby Pooch To Flat Abs In The Next 70 Days. Easy. Simple. Safe. https://livecorestrong.com/program    **Quick disclaimer: Nothing I share should be considered medical advice and I am not your medical provider. Anything mentioned is not meant to treat or diagnose any medical conditions. If you have any questions or concerns about your healthcare needs, please seek the care of your medical provider.    I share the strategies that have worked for me and you are encouraged to do your own research and speak to your own medical provider for further care.    Also keep in mind it is important to always consult your doctor before beginning any exercise program and get medical clearance.    Dr. Jena Bradley and Jena Bradley, LLC will not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.

    14 min

  3. MAR 10

    171 // Afraid of Making Your Diastasis Recti or C-Section Scar Worse? What’s Safe & What’s Not

    Afraid of making your diastasis recti worse? Nervous about messing up your C-section scar? Mama, I see you. The fear of doing the wrong exercise after having a baby is real. But what if I told you that avoiding movement completely might actually slow down your healing? In today’s episode, we’re busting myths, breaking down what’s actually safe, and giving you the confidence to move again—without the fear. I’ll walk you through:✔️ The biggest postpartum fitness fears moms have✔️ What’s truth vs. myth when it comes to diastasis recti & C-section recovery✔️ The exercises to AVOID—and the ones that will actually help you heal✔️ How to start feeling strong and confident in your body again So if you’ve been second-guessing every move, wondering if you’re making things worse—this episode is for you! Press play, mama. Let’s get you moving again—safely, confidently, and without fear! Keep Smiling, Jena 👉 P.S. Don’t forget to check out my Postpartum Ab Rehab program at https://livecorestrong.com/program for a step-by-step plan to rebuild your core in just 10 minutes a day!   FREE DOWNLOADS TO GET YOU STARTED:   30-Day Postpartum Ab Workout Challenge + Calendar: https://livecorestrong.com/challenge/   10 Things To Do For A Flat Postpartum Belly Guide: https://livecorestrong.com/join/   WATCH THE FREE ON-DEMAND VIDEO TRAINING   Postpartum Abs 101: How To Safely Start Postpartum Ab Exercises In Less Than 2 Minutes A Day: https://livecorestrong.com/class   Join the FREE FB Community For Fitness Focused Moms and get daily accountability and encouragement! https://www.facebook.com/groups/livecorestrong/   Read The Blog: https://livecorestrong.com   Get Dr. Jena’s book Postpartum Ab Rehab https://postpartumabs.com/   Join The Program! Enroll in the 6-month Group Coaching Program: Postpartum Ab Rehab: From Flabby Pooch To Flat Abs In The Next 70 Days. Easy. Simple. Safe. https://livecorestrong.com/program    **Quick disclaimer: Nothing I share should be considered medical advice and I am not your medical provider. Anything mentioned is not meant to treat or diagnose any medical conditions. If you have any questions or concerns about your healthcare needs, please seek the care of your medical provider.    I share the strategies that have worked for me and you are encouraged to do your own research and speak to your own medical provider for further care.    Also keep in mind it is important to always consult your doctor before beginning any exercise program and get medical clearance.    Dr. Jena Bradley and Jena Bradley, LLC will not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.

    16 min

  4. MAR 3

    170 // New Here? My Postpartum Story & What I Wish I Knew Sooner!

    Feeling lost on how to heal your postpartum belly? I get it—I was too after my first baby! Even as a physical therapist, I had no clue where to start. I didn’t know which exercises were safe, when to begin, or how to fit it into my exhausting new-mom life. But after four babies, I figured out exactly what works—and what doesn’t. In this episode, I’m sharing my postpartum journey, the four key things that made all the difference, and simple steps you can take to start healing today. Mama, your recovery matters—and you don’t have to do it alone! Listen to today's episode and learn what really works for postpartum healing.  Keep Smiling, Jena P.S. Need a step-by-step plan? Join my 6-Month Postpartum Ab Rehab Coaching Program! Let’s do this together!  https://livecorestrong.com/program   FREE DOWNLOADS TO GET YOU STARTED:   30-Day Postpartum Ab Workout Challenge + Calendar: https://livecorestrong.com/challenge/   10 Things To Do For A Flat Postpartum Belly Guide: https://livecorestrong.com/join/   WATCH THE FREE ON-DEMAND VIDEO TRAINING   Postpartum Abs 101: How To Safely Start Postpartum Ab Exercises In Less Than 2 Minutes A Day: https://livecorestrong.com/class   Join the FREE FB Community For Fitness Focused Moms and get daily accountability and encouragement! https://www.facebook.com/groups/livecorestrong/   Read The Blog: https://livecorestrong.com   Get Dr. Jena’s book Postpartum Ab Rehab https://postpartumabs.com/   Join The Program! Enroll in the 6-month Group Coaching Program: Postpartum Ab Rehab: From Flabby Pooch To Flat Abs In The Next 70 Days. Easy. Simple. Safe. https://livecorestrong.com/program    **Quick disclaimer: Nothing I share should be considered medical advice and I am not your medical provider. Anything mentioned is not meant to treat or diagnose any medical conditions. If you have any questions or concerns about your healthcare needs, please seek the care of your medical provider.    I share the strategies that have worked for me and you are encouraged to do your own research and speak to your own medical provider for further care.    Also keep in mind it is important to always consult your doctor before beginning any exercise program and get medical clearance.    Dr. Jena Bradley and Jena Bradley, LLC will not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.

    17 min

  5. FEB 24

    169 // Feeling Weak, Exhausted, and Out of Shape? Here’s What’s Really Going On

    Feeling exhausted no matter how much coffee you drink?  If workouts feel impossible because your body is just done before you even start, you’re not alone, mama. Postpartum exhaustion isn’t just about being tired—it’s actually connected to your core strength, daily movement, and how your body is recovering after baby. In this episode, I’m breaking down:✔️ Why postpartum exhaustion makes workouts feel so hard✔️ The surprising connection between a weak core and full-body fatigue✔️ How to rebuild your strength without burning yourself out✔️ A simple 2-minute movement routine to boost your energy fast! You don’t have to stay stuck feeling weak and drained. Click play now and start feeling stronger! Keep Smiling, Jena 👉 P.S. Don’t forget to check out my Postpartum Ab Rehab program at https://livecorestrong.com/program for a step-by-step plan to rebuild your core in just 10 minutes a day!   FREE DOWNLOADS TO GET YOU STARTED:   30-Day Postpartum Ab Workout Challenge + Calendar: https://livecorestrong.com/challenge/   10 Things To Do For A Flat Postpartum Belly Guide: https://livecorestrong.com/join/   WATCH THE FREE ON-DEMAND VIDEO TRAINING   Postpartum Abs 101: How To Safely Start Postpartum Ab Exercises In Less Than 2 Minutes A Day: https://livecorestrong.com/class   Join the FREE FB Community For Fitness Focused Moms and get daily accountability and encouragement! https://www.facebook.com/groups/livecorestrong/   Read The Blog: https://livecorestrong.com   Get Dr. Jena’s book Postpartum Ab Rehab https://postpartumabs.com/   Join The Program! Enroll in the 6-month Group Coaching Program: Postpartum Ab Rehab: From Flabby Pooch To Flat Abs In The Next 70 Days. Easy. Simple. Safe. https://livecorestrong.com/program    **Quick disclaimer: Nothing I share should be considered medical advice and I am not your medical provider. Anything mentioned is not meant to treat or diagnose any medical conditions. If you have any questions or concerns about your healthcare needs, please seek the care of your medical provider.    I share the strategies that have worked for me and you are encouraged to do your own research and speak to your own medical provider for further care.    Also keep in mind it is important to always consult your doctor before beginning any exercise program and get medical clearance.    Dr. Jena Bradley and Jena Bradley, LLC will not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.

    13 min

  6. FEB 17

    168 // No Time for Workouts? These 7 Tiny Habits Will Rebuild Your Strength Postpartum

    Struggling to stay consistent with postpartum workouts? You’re not alone, mama! But what if I told you that you don’t need a complicated fitness routine to see results? In today’s episode, I’m giving you 7 simple postpartum-friendly exercises you can pick from to start building consistency—without spending hours working out. Whether it’s Kegels, belly breathing, or a quick walking routine, these tiny habits will help you get stronger, heal faster, and feel more like YOU again! Plus, I’m sharing 3 powerful tips to help you actually stick with your new habit (because let’s be real… mom life is busy!). Grab your water, press play, and let’s make movement easy, mama! 👉 Ready for more postpartum fitness support? Check out my 6-Month Postpartum Ab Rehab Coaching Program for simple, effective workouts you can do in just 10 minutes a day! https://livecorestrong.com/program Keep Smiling, Jena FREE DOWNLOADS TO GET YOU STARTED:   30-Day Postpartum Ab Workout Challenge + Calendar: https://livecorestrong.com/challenge/   10 Things To Do For A Flat Postpartum Belly Guide: https://livecorestrong.com/join/   WATCH THE FREE ON-DEMAND VIDEO TRAINING   Postpartum Abs 101: How To Safely Start Postpartum Ab Exercises In Less Than 2 Minutes A Day: https://livecorestrong.com/class   Join the FREE FB Community For Fitness Focused Moms and get daily accountability and encouragement! https://www.facebook.com/groups/livecorestrong/   Read The Blog: https://livecorestrong.com   Get Dr. Jena’s book Postpartum Ab Rehab https://postpartumabs.com/   Join The Program! Enroll in the 6-month Group Coaching Program: Postpartum Ab Rehab: From Flabby Pooch To Flat Abs In The Next 70 Days. Easy. Simple. Safe. https://livecorestrong.com/program    **Quick disclaimer: Nothing I share should be considered medical advice and I am not your medical provider. Anything mentioned is not meant to treat or diagnose any medical conditions. If you have any questions or concerns about your healthcare needs, please seek the care of your medical provider.    I share the strategies that have worked for me and you are encouraged to do your own research and speak to your own medical provider for further care.    Also keep in mind it is important to always consult your doctor before beginning any exercise program and get medical clearance.    Dr. Jena Bradley and Jena Bradley, LLC will not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.

    17 min

  7. FEB 10

    167 // Style Secrets for Postpartum Moms: Look Good, Feel Even Better with Guest Expert Heather Riggs

    Staring at your closet feeling completely lost on what to wear? You’re not alone, mama! Postpartum life brings so many changes—not just to your body, but to your personal style too. If your pre-mom clothes don’t feel right anymore and you’re stuck in leggings and oversized tees, this episode is exactly what you need! Today, I’m joined by Heather Riggs, founder of HER Style, LLC and host of the top 10 Fashion & Beauty show, HER Style Podcast. As a Certified Image Consultant and Color Specialist with 17 years of experience, Heather empowers ambitious women to show up—and get dressed—with confidence. In this episode, we’re talking all about:✨ How to redefine your style in this new season of motherhood✨ Easy ways to dress in a way that flatters your postpartum body✨ Building a wardrobe that’s stylish, practical, and makes you feel amazing If you’re tired of feeling frumpy and want to feel more like you again, hit play now and get ready to revamp your style with confidence! Follow Heather for more: Heather Riggs Host of HER Style Podcast Website// https://herstylellc.com/  Email// heather@herstylellc.com  Social// @heatherriggsstyle   Keep Smiling, Jena   FREE DOWNLOADS TO GET YOU STARTED:   30-Day Postpartum Ab Workout Challenge + Calendar: https://livecorestrong.com/challenge/   10 Things To Do For A Flat Postpartum Belly Guide: https://livecorestrong.com/join/   WATCH THE FREE ON-DEMAND VIDEO TRAINING   Postpartum Abs 101: How To Safely Start Postpartum Ab Exercises In Less Than 2 Minutes A Day: https://livecorestrong.com/class   Join the FREE FB Community For Fitness Focused Moms and get daily accountability and encouragement! https://www.facebook.com/groups/livecorestrong/   Read The Blog: https://livecorestrong.com   Get Dr. Jena’s book Postpartum Ab Rehab https://postpartumabs.com/   Join The Program! Enroll in the 6-month Group Coaching Program: Postpartum Ab Rehab: From Flabby Pooch To Flat Abs In The Next 70 Days. Easy. Simple. Safe. https://livecorestrong.com/program    **Quick disclaimer: Nothing I share should be considered medical advice and I am not your medical provider. Anything mentioned is not meant to treat or diagnose any medical conditions. If you have any questions or concerns about your healthcare needs, please seek the care of your medical provider.    I share the strategies that have worked for me and you are encouraged to do your own research and speak to your own medical provider for further care.    Also keep in mind it is important to always consult your doctor before beginning any exercise program and get medical clearance.    Dr. Jena Bradley and Jena Bradley, LLC will not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.

    23 min

  8. FEB 3

    166 // How to Simplify Your Health Goals with Just One Focus

    Are you overwhelmed by all the things you think you should be doing to stay healthy as a postpartum mom? Do you feel stuck trying to balance fitness, nutrition, sleep, and everything else on your plate? In this episode, we’re cutting through the noise and focusing on just one thing to simplify your health goals. I’ll share why choosing one priority can make a huge difference and help you stay consistent without the overwhelm. Tune in for practical tips, encouragement, and a fresh perspective on making your health journey work for your busy mom life. Keep Smiling, Jena FREE DOWNLOADS TO GET YOU STARTED:   30-Day Postpartum Ab Workout Challenge + Calendar: https://livecorestrong.com/challenge/   10 Things To Do For A Flat Postpartum Belly Guide: https://livecorestrong.com/join/   WATCH THE FREE ON-DEMAND VIDEO TRAINING   Postpartum Abs 101: How To Safely Start Postpartum Ab Exercises In Less Than 2 Minutes A Day: https://livecorestrong.com/class   Join the FREE FB Community For Fitness Focused Moms and get daily accountability and encouragement! https://www.facebook.com/groups/livecorestrong/   Read The Blog: https://livecorestrong.com   Get Dr. Jena’s book Postpartum Ab Rehab https://postpartumabs.com/   Join The Program! Enroll in the 6-month Group Coaching Program: Postpartum Ab Rehab: From Flabby Pooch To Flat Abs In The Next 70 Days. Easy. Simple. Safe. https://livecorestrong.com/program    **Quick disclaimer: Nothing I share should be considered medical advice and I am not your medical provider. Anything mentioned is not meant to treat or diagnose any medical conditions. If you have any questions or concerns about your healthcare needs, please seek the care of your medical provider.    I share the strategies that have worked for me and you are encouraged to do your own research and speak to your own medical provider for further care.    Also keep in mind it is important to always consult your doctor before beginning any exercise program and get medical clearance.    Dr. Jena Bradley and Jena Bradley, LLC will not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.

    14 min
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    out of 5
    97 Ratings

    About

    The Go-To Podcast for Postpartum Moms Who Want to Be Strong and Confident Again! *****TOP 1.5% GLOBALLY-RANKED PODCAST***** Do you wish you could finally lose the postpartum pooch? Are you frustrated every time you zip up those jeans - again - and the button just doesn’t shut? Are you searching for the energy to work out, but each day feels like an uphill battle? Do you crave those sweet compliments from your husband, like “babe, you’re looking amazing”? I’m so excited you’re here, mama! This podcast will help you feel strong again after having a baby, especially in your core and pelvic floor. Through easy, simple, and safe workouts that you can do from home, you’ll gain confidence, boost your energy to play with your baby more, and feel incredible slipping into that favorite dress you haven’t worn since your honeymoon. Hey, I’m Jena - a physical therapist, wife and mama of four. After each of my pregnancies I, too, struggled with losing my postpartum pooch, low energy levels and didn’t know how to regain my strength back. As a fitness lover, I craved working out like I did before having all those babies, but found that my body just wasn’t cut out for high-intensity workouts. And without having healed fully from pregnancy, I was an injury waiting to happen. I finally realized in order to fix my mommy tummy and repair my core strength I needed to go back to the basics of my physical therapy training and work on my inner core muscles first. It all starts with the core! It’s the foundation. Over 6 years and 4 kids, I created a postpartum workout program that is simple, safe and effective using a step-by-step plan that enables you to restore your core strength and energy while getting rid of the postpartum pooch. I can’t wait to share it with you - because if I can do it four times, I know you can, too! If you are ready to finally regain your strength back through a quick postpartum workout program designed with the busy mom in mind…. Restore your core strength and lose the pooch in the easiest, quickest and safest way possible… Eager to return to your athletic, energetic self with consistent workout habits. And ready to build confidence and feel great in your skin again as a mom - this podcast is 100% for you! Roll out your yoga mat, girl. It’s time to do this! NEXT STEPS: Watch the FREE Postpartum Abs 101 Workshop: https://livecorestrong.com/class 👉Join my FREE Community: https://facebook.com/groups/livecorestrong/ Be a part of my 🌟VIP🌟 list: https://livecorestrong.com/join/ Get more helpful resources on the sister blog: https://livecorestrong.com Follow me on Instagram: https://instagram.com/livecorestrong/ Watch on YouTube: https://youtube.com/livecorestrong/ Connect with me 💌 hello@livecorestrong.com ❓Need specific help with something? Fill out this form: https://forms.gle/RUPd35ypnGh6T4bJA and then DM on Instagram @livecorestrong when you are done!

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