Pregnancy Strength Training & Postpartum Comeback: Pelvic Floor + RPE (Trimester-by-Trimester)
Gray MattersShow Notes
Pregnant (or planning to be) and wondering how to keep lifting safely, maintain muscle, and avoid overdoing it? In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl break down smart training before, during, and after pregnancy—so you can feel strong, energized, and supported through every stage of motherhood. We cover: How to train through first, second, and third trimester changes (without fear or ego) RPE (Rate of Perceived Exertion) + the cardio talk test so you know exactly how hard to push Pelvic floor + core symptoms you shouldn't ignore (and how to modify training) A healthier mindset around pregnancy weight gain and body changes The postpartum roadmap: gradual progression, recovery, and when you're ready to level up again Why early postpartum is about connection over punishment If you want pregnancy workouts, postpartum fitness, and real talk on pelvic floor health with practical, repeatable guidance—this one's for you. Follow/subscribe for more on women's fitness, hormones, and nutrition—and share this episode with a friend who's expecting.
More from Gray Matters
In this episode of Grey Matters, hosts Hailee and Emily discuss the nuances of intuitive eating versus macro tracking, particularly in the context of recovery from eating disorders. They explore the importance of understanding hunger cues, the role of structure in eating habits, and the psychological aspects of food relationships.
In this episode of Grey Matters, hosts Hailee and Emily delve into the complexities of binge eating and the psychological and physical factors that contribute to it. They discuss personal experiences, the importance of regular eating patterns, and strategies to break the cycle of guilt associated with overeating. In this conversation, Emily and Hailee explore the distinctions between overeating and binge eating, discussing personal experiences and coping mechanisms. They delve into the psychological aspects of eating behaviors, the importance of emotional processing, and the role of social support in managing these challenges.
In this episode, Hailee and Emily discuss the transitions women face from their first period to cutting or fat loss phases, emphasizing the importance of understanding menstrual health and the psychological aspects of body image. They explore how mental health influences physical health and the significance of supportive conversations among women.
Hailee and Emily discuss Hailee's recent wedding, the sentimental aspects of her dress, the ceremony, and the challenges of adjusting to married life. They also explore the concept of transitions, resilience, and the importance of being present in the moment. The conversation covers the importance of humor and lightheartedness in managing a busy and stressful lifestyle, the impact of comparison and envy on personal well-being, the role of social media consumption in mindset and productivity, and the significance of creating a positive and enjoyable environment for mental well-being.
The podcast episode features a candid conversation between the hosts, Hailee and Emily, as they discuss weekly updates, home renovations, wedding preparations, and the challenges and realities of marriage. The conversation delves into the importance of communication, balancing independence and connection in a relationship, and managing expectations and understanding needs in a marriage. The conversation covers the importance of recognizing personal needs, effective communication, conflict resolution, emotional release, growth in relationships, conflict management, understanding emotional states and needs, and collaborative task management and family planning. Key takeaways include the significance of communication and understanding emotional needs in relationships.