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Season Finale: DANIELLE FRIEDMAN, author of Let’s Get Physical

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Today I speak with Danielle Friedman, an award-winning journalist and a regular contributor to The New York Times’ Well section, where she has written about everything from the joys of being a slow runner to the importance of pelvic floor conditioning. She is also the author of Let’s Get Physical: How Women Discovered Exercise and Reshaped the World, which was selected as a New Yorker and Amazon Best Book of 2022.

She is a passionate believer in the ways that movement can benefit mental health and instill a sense of strength that extends beyond muscles and into other areas of our lives. Danielle is also a fierce advocate for speaking openly about women’s bodies and lived experiences, and de-stigmatizing areas of women’s health that have historically been considered too taboo for polite conversation.

We talk about: 

-history of women’s fitness

-leaders of the different fitness movements

-exercising for joy

-loosing control 

-the value of community

-“back of the pack” athletes

-exercise for mental health

Time Stamps

1:00 introduction

2:02 beginning the research for Let’s Get Physical

7:40 the idea of a “good body” 

11:25 fitness going into pregnancy

16:51 pregnancy loss and subsequent pregnancies

21:21 transitioning to two kids

24:20 the value of community

33:40 biggest impacts and what’s next

38:50 raising boys in a modern world

43:35 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH DANIELLE

Instagram: https://www.instagram.com/daniellefriedmanwrites/

Website: https://danielle-friedman.com/

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

https://youtu.be/qk9X7Z5mULM

DR. DEREK OCHIAI- Postpartum Hips & Labral Tears

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Today I speak with Dr. Derek Ochiai, an orthopaedic surgeon who is board certified by the American Board of Orthopaedic Surgeons. He specializes in injuries to the upper and lower extremities, including hip, knee, and shoulder arthroscopy. Dr. Ochiai uses both non-surgical and minimally invasive surgical techniques to help his patients return to their active lifestyles. He has been performing cutting-edge hip arthroscopies since 2003. He is currently a physician at Nirschl Orthopedic Center in the Arlington area of Virginia. Dr. Ochiai was also my surgeon!

We talk about: 

-hips and pelvic floor

-asymptomatic labral tears

-physical therapy before surgery

-common hip complaints

-runners and hip issues

-arthritis and impingement

-movement strategies learned as a kid

-vetting your provider

Time Stamps

1:00 introduction

5:29 asymptomatic labral tears and surgery

7:15 changes in rehab and treatment

10:30 hip complaints in postpartum women

13:55 hips in female runners

17:50 implications of activities as a kid

20:48 integrating pelvic floor physical therapy

22:15 vetting a good hip doctor

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH DEREK

Twitter: @DrDerekOchiai

Website: www.NIRSCHL.com

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

ANNA DOWNS- Motherhood Movement Patterns

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Today I speak with Anna Downs, a specialist Pregnancy & Postpartum Movement Coach, Educator, Author and International Public Speaker. Her journey into this work began as a British Army Officer and an athlete with two tough pregnancies and deliveries, during which everything she knew about her body, health and fitness was challenged leaving her in the dark with how to manage to issues such as pelvic organ prolapse, incontinence and Diastasis Recti. Her career taught her how to ignore pain signals, a valuable skill in the military but not really conducive to effective self-care. This led her on a path of education, self-discovery and ultimately, to supporting other parents-to-be in their informed and empowered journey into parenthood. She now lives and works in Bangkok, Thailand with her husband and two children.

Anna shares how her transition into parenthood lead her to discover her vocation. Her goal is to support people to feel empowered and able to be advocate for themselves. She strongly believes that education is key and that no subject should be off limits.

We talk about: 

-experience in the British military

-damage during delivery

-mental shifts needed for pregnancy

-data and opinions about activity in pregnancy

-realistic motherhood movement patterns

-differences in pregnancies

-journey of self-healing

-advice for first-time moms

Time Stamps

1:00 introduction

2:21 entering the military

8:30 her birth experience

12:01 navigating pregnancy as a military officer

17:35 advice from physicians going into birth

20:03 going from home birth to hospital

23:35 first weeks postpartum and second pregnancy

26:53 trying to heal leakage, diastasis recti, and prolapse

34:01 recovery from second birth

37:35 deciding to help others

40:46 things to share in early pregnancy

43:43 life in Thailand

51:35 advice for moms

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH ANNA

Instagram: https://www.instagram.com/movewellwithanna/

Website: https://movewellwithanna.com

Pregnancy Journal: Prompts for a Mindful Connection & Reflection. 

This is a book of journalling prompts designed for two reasons, 1) to help support a calm and considered transition parenthood and 2) to create a beautiful record of your journey to share with your child in the future

https://payhip.com/MoveWellwithAnna

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

KATE EDWARDS- Postpartum Running with Fast Bananas

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Today I speak with Dr. Kate Edwards, the founder of Precision Performance & Physical Therapy. She has dedicated her life to helping runners feel better and perform better. Kate is residency trained in orthopedics, a Board Certified Orthopedic Specialist and trained in running medicine. She and her team at Precision Performance treat Elite, collegiate, high school and recreational runners. Her race resume includes several marathons and three Bostons. Kate has been a running coach, authored books & research articles about running, teaches and lectures nationally & internationally, is the co-host of the More Than Miles podcast and recently launched a new running company, Fast Bananas.

She shares her story of nearly dying while running because of a rare genetic heart disease. She has used all she has learned in practice and from her experience to build Fast Bananas, a one stop resource for runners!

We talk about: 

-past running experience

-having a rare genetic heart disease

-working with pregnant elite runners

-RUNsourse and Fast Bananas

-managing stress outside of running

-collaborating for the best care

-authoring books

-accessibility of information

Time Stamps

1:00 introduction

5:50 dealing with a rare genetic heart disease

11:01 research for elite pregnant athletes

16:04 doing things differently

19:20 mental health support

23:30 collaborative care

28:20 running too early

30:02 writing a book about postpartum running

35:40 increasing accessibility 

443:44 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH Kate

Instagram: https://www.instagram.com/fastbananasrun/

https://www.instagram.com/katemihevcedwards/

Instagram: https://www.instagram.com/precisionpt_atl/

Website: https://www.fastbananas.com/

Website: https://www.katemihevcedwards.com/

https://www.precisionpt.org/

RUNsource by Fast Bananas! RUNsource the only online resource runners will ever need. Use “CarrieP” for a free month. 

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

Yoga, Pilates, & Childbirth caroline deitch

CAROLINE DEITCH- Yoga, Pilates, & Childbirth

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Today I speak with Caroline Deitch, a yoga and Pilates instructor, a Childbirth Educator and Birth Doula (via Birthing from Within) and a mom of two awesome kids – ages 7 and 5. She has been teaching movement for 15+ years and has acquired thousands of hours in specialized disciplines like Prenatal, Postpartum, Therapeutics, Pranayama (Breathwork), and Meditation and is a lead facilitator for training and continuing education programs. As a former home health Pediatric Speech Therapist she has always had an interest in research, parent education, and improving outcomes.

Whether she is leading a group class, customizing a 1×1 session with a client or supporting birthing parents by preparing them for birth or through labor and delivery, she always aims to provide an interactive, empowering, and supportive environment. She firmly believes that every single person deserves *exceptional* care and that we all have a role in making that possible.

We talk about: 

-training as a speech therapist

-the unexpected struggles in postpartum

-Birthing from Within Doula training

-turning your birth story into a war story

-self-inquiry in yoga

-informed consent

-collaborative care in birth

-preparing for birth with yoga and pilates

-finding your village

Time Stamps

1:00 introduction

7:25 her journey into motherhood

11:52 balancing sharing and receiving birth stories

18:40 nuances of childbirth education

26:17 being happy with a “healthy baby”

28:10 advocating as a doula

33:30 slowing down decisions in birth

38:55 considering the pelvic floor

44:30 curating your birth team

58:03 yoga and pilates in postpartum

63:02 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH CAROLINE

Instagram: https://www.instagram.com/carolinedeitchyoga/

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

DR. CRISTINE AGRESTA – Busting Running Shoe Myths

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Today I speak with Dr. Cristina Agresta, a physical therapist, Assistant Professor and sports medicine researcher. Her research focuses on developing assessment and monitoring techniques that improve clinical decision-making regarding athlete care and athletic performance. As a former runner, mom, clinician, and researcher, she offers a comprehensive perspective on the topic.

We talk about all the common myths surrounding running shoe and give real, up-to-date advice!

We talk about: 

-common running shoes choices

-carbon plated running shoe

-heel drop and stack height

-the place for barefoot running

-avoiding “right” and “wrong”

-working in academia

-foot size increasing after pregnancy 

Time Stamps

1:00 introduction

4:09 going wrong with running shoe

9:45 prioritizing comfort

13:01 explaining heel drop

15:03 minimalist running shoe and barefoot running

23:40 bridging the gap from clinician to academia

29:23 her experience pregnancy and postpartum

38:25 practical advice for choosing a shoe

43:00 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH CRISTINE

Twitter: https://twitter.com/AgrestaCristine

Website: https://uwdpt-research.rehab.washington.edu/agresta-sportscience

The University of Washington Doctor of Physical Therapy program is a top-notch graduate program that provides exceptional education and unique experiences for those interested becoming a PT (https://www.physicaltherapy.uw.edu). We also have a number of post-professional residencies (https://pt-residencies.rehab.washington.edu) with a sports PT residency in the works!

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

DR. CHLOË MURDOCK- Bike Fitting & The Pelvic Floor

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Today I speak with Dr. Chloë Murdock, physiotherapist and expert bike fitter. Chloë’s clinical expertise treating endurance athletes with orthopedic and pelvic floor dysfunction gives her a unique perspective as a bike fitter, and allows her to comprehensively assess and fit cyclists to their optimal position. As a former D-1 track and cross country athlete, her love for sport runs deep. She is a Slowtwitch and BikeFit certified bike fitter, as well as a Board Certified Orthopaedic Clinical Specialist, NSCA Certified Strength and Conditioning Specialist, and USATF level 1 and RRCA certified running coach.

Chloë shares many useful tips and tricks for both pregnant moms and this retuning postpartum. You don’t want to miss this episode!

We  talk about:

-demands on the pelvis in cycling

-normal discomfort

-the fit of cycling shorts

-bike fit checks postpartum

-common issues with endurance athletes

-asymmetrical saddle fit

-identifying weak links

-virtual bike assessments

-International Bike Fitting Institute

Time Stamps

1:00 introduction

2:08 pelvic floor and cycling

3:40 discomfort in the saddle

12:25 differences in bike shorts

14:10 triathlon versus cycling shorts

16:20 returning to cycling postpartum

20:30 peloton during pregnancy

22:40 increase in women in endurance sports

26:10 most common issues seen 

28:10 ins and outs of a bike fit

35:45 working with pregnant and postpartum athletes

38:28 common mistakes with bike fits

44:20 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH CHLOË

IG: https://www.instagram.com/chloe_murdockpt/

Website: https://www.chloemurdockpt.com/

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

DR. CHRISTINA PREVETT- Lifting in pregnancy in the research

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Today I speak with Dr. Christina Prevett PT, PhD, research in pregnancy and aging, lead faculty at Institute of Clinical Excellence Physio for Pelvic Health & Geriatrics, and Creator of the Barbell Mamas. Christina helps female athletes maximize fitness potential with online programming for pregnant & postpartum CrossFitters & weightlifters.

Christina and I talk about how far we have come in supporting strength athlete, both pregnant and postpartum, as well as where the research is headed. If you’re a barbell athlete, you don not want to miss this conversation!

We  talk about:

-lack of research available

-affects of resistance training on pelvic floor

-breath holding

-stress urinary incontinence

-listening to your body

-ethics issues and pregnancy research

-increasing visibility

-debunking hormone myths

-benefits of strength training

Time Stamps

1:00 introduction

4:02 research following experience

9:50 changes in pelvic floor

11:30 unpacking Valsava maneuver

21:03 resistance training in supine

25:30 findings of the research

31:10 averages in the study

37:40 the progress made

43:00 addressing inequity

45:37 addressing menopause

52:40 benefits of strength training

60:25 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH CHRISTINA

IG: https://www.instagram.com/dr.christina_prevett/

Website: https://thebarbellmamas.com/

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

LASHONDA JONES: C-section recovery

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Today I speak with Dr. Lashonda Jones, an Ortho and Postpartum Doctor of Physical therapy, certified personal trainer, pre/postnatal corrective exercise specialist, & certified macro nutrition coach with over 17 years of experience. She’s also a mom of 2 and fellow C-section mom. Dr. Jones is the owner of Core Elevation Fitness and Wellness, a global online company helping moms and women heal their diastasis, recover after C-section, and safely return to exercise before and after giving birth. She loves helping women bridge the gap between rehab & fitness while promoting the value of wellness and self care. 

Having had an unplanned C-section herself, she understands both the physical and emotional toll it can have on moms. That’s why she’s so passionate about getting this much needed education and resources out there because we deserve so much better. 

We  talk about:

-specializing in women’s health

-breaking the stigma of c-sections

-taking time to recover

-dealing with diastasis recti

-educate early and often

-a “natural” birth

-strategies to improve c-section recovery

-lifting heavy

-helping older moms

Time Stamps

1:00 introduction

4:35 previous knowledge of c-sections

6:05 sharing birth stories

10:15 comparing recoveries

12:45 c-section and diastasis

16:55 moms looking for education

20:15 common myths

24:08 stories from patients

28:20 load and diastasis recovery

33:04 coning and doming

38:41 the future for moms

44:30 is it ever too late?

49:59 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH LASHONDA

IG: www.instagram.com/ptrainershonda

Website: www.coreelevationfitness.com

Coupon code for all your listeners to receive 40% off my Cesarean Recovery and Safe Return to Exercise Guide. Use code: activemompodcast

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

HELEN LEDWICK- Creator of Why Mums Don’t Jump

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Today I speak with Helen Ledwick, the creator of Why Mums Don’t Jump – dedicated to dismantling the taboo around pelvic floor problems after childbirth. By sharing personal stories and expert knowledge, the former BBC journalist has helped thousands of women to access reliable information and support for issues like incontinence, prolapse and pelvic pain. Her groundbreaking book, Why Mums Don’t Jump: Ending the Pelvic Floor Taboo, was published by Allen & Unwin in 2023, and builds on the success of her ARIA-nominated podcast, which recently concluded its fourth season. Inspired by Helen’s own struggle with pelvic organ prolapse, Why Mums Don’t Jump has blossomed into a vibrant Instagram community, where women describe feeling empowered and hopeful. Helen lives in Manchester, UK, with her husband and two children.

We  talk about:

-the evolution of WMDJ

-discovering prolapse

-lack of information available

-creating a community

-creating space for moms to share

-mom survival mode

-combating misinformation

Time Stamps

1:00 introduction

6:55 information available now

9:20 experiencing prolapse postpartum

13:35 standards of practice

18:20 stories from the book

26:35 calming the nervous system

30:40 lessons learned in growing WMDJ

38:04 having ownership over your body

43:00 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH HELEN

IG: https://www.instagram.com/whymumsdontjump/

Website: https://whymumsdontjump.com/

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

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