Aligned and Well Mama is your go-to podcast for navigating preconception, pregnancy, and postpartum without losing yourself in the chaos of motherhood. Katie, a nationally board-certified health coach and perinatal fitness specialist, helps mamas feel strong, confident, and connected to their bodies while juggling the realities of mom life.
Each episode cuts through toxic wellness culture and “bounce-back” pressure, offering research-backed strategies, mindset shifts, and practical tools that actually fit into your busy season of life. From rebuilding strength and energy, to nourishing your body, to creating routines that feel aligned (not overwhelming), this is your space to prioritize you—because you deserve the same love and care you give everyone else.
If you’ve been holding off on working out because you’re scared it’ll mess with your milk supply — this episode is for YOU. Today, we’re busting myths around breastfeeding and exercise, breaking down what the research actually says, and I’m giving you my best mama-tested tips to move your body safely while keeping your supply strong. Whether you’re 6 weeks or 9 months postpartum, you’ll walk away feeling confident that movement is not only safe — it can actually make your milk even more benef...
7 Nov 2025
11: Get to Know Your Pelvic Floor with Lindsay Saldana
In this episode, Katie sits down with Dr. Lindsay Saldana, a pelvic floor physical therapist, to talk all things pelvic floor health — from pregnancy to postpartum (and beyond). Together, they break down common myths, why Kegels aren’t always the answer, and how slowing down and reconnecting with your body can actually be the most productive thing you do for your recovery. They also get real about lifting weights after baby, healing trauma through movement, and how pelvic floor therapy suppor...
31 Oct 2025
10: How to Reconnect With Yourself Postpartum
In this episode, I’m walking you through the exact steps that helped me reconnect with myself after baby — beyond the workouts and nutrition, we’re talking about rediscovering your values, redefining what self-care actually looks like, and learning to love your body again (even when it feels foreign). Here’s what you’ll hear inside: 💭 The one exercise that helped me rediscover my identity 💪 How to honor your health goals without burnout or guilt 💖 What reconnecting with your...
24 Oct 2025
9: Can you actually lose weight while breastfeeding?
In this episode, we dive into one of the most common questions new moms have — can you actually lose weight while breastfeeding? Spoiler: yes, but only when it’s done safely, intentionally, and with your body’s unique needs in mind. In This Episode, You’ll Learn: Why breastfeeding alone doesn’t guarantee automatic weight lossThe truth about calorie deficits and how they can tank your milk supplySigns you might be under-eating (and how that impacts your mood + metabolism)The key macronut...
18 Oct 2025
8: The Truth About 'Bouncing Back' Postpartum
Let’s talk about the pressure to “bounce back” after baby — and why it’s keeping so many of us stuck. In this episode, Katie gets real about postpartum bodies, breastfeeding weight loss, and what it actually means to feel strong and confident again (without the guilt or the grind). Here’s what we cover: 💥 Why the “bounce back” narrative is unrealistic (and actually harmful)🧠 The real timeline for postpartum recovery — what your body actually needs🍼 The truth about losing weight while br...
10 Oct 2025
7: 5 Tips for Postpartum Recovery (including a C-Section)
In today’s episode, we’re talking all things postpartum recovery — what to expect, how to support your healing body, and the simple daily habits that make the biggest difference in how you feel after birth. Whether you’re currently pregnant, planning to be, or in the thick of the newborn haze, this episode will walk you through what recovery really looks like — especially for my fellow C-section mamas. I’ll share what I wish someone had told me sooner, the tips that helped me heal from my own...
1 Oct 2025
6: Measuring Progress Without the Scale
In today’s episode of The Aligned & Well Mama Podcast, I’m breaking down how to shift your mindset from traditional “scale wins” to more meaningful measures of progress that actually support your body in this season of life. Whether you’re expecting, newly postpartum, or a few years into motherhood, this conversation will help you release the pressure of external goals and focus on what really matters for long-term health and happiness. ✨ What you’ll learn in this episode: Why the scale i...
20 Sept 2025
5: How to Get Back Into Exercise Postpartum
“How do I safely start exercising after having a baby?” In this episode, I’m breaking down what getting back into movement really looks like, starting from day one in the hospital all the way through those higher-intensity workouts down the road. I’ll walk you through: ✨ Why managing expectations is key (and why “bounce back” culture is toxic) ✨ The exact foundations to start with, like 360 breathing, pelvic floor connection, and gentle walking ✨ How and when to safely add i...
13 Sept 2025
4: Boost Your Energy Postpartum
In today’s episode, I’m breaking down practical and doable ways to boost your postpartum energy — no fancy supplements or extreme routines required. We’ll chat about: Why postpartum fatigue is so common (and why it’s not your fault)5 strategies you can start today to feel more energizedHow small tweaks in movement, nutrition, hydration, and self-care can make a big differenceReal talk on what actually worked for me when I was in the thick of itIf you’ve been struggling to find the energy to w...
5 Sept 2025
3: If I Had to Lose Weight All Over Again
In this episode, I’m breaking down the exact steps I would take if I had to start my weight loss journey all over again—both from my personal experience of losing 90 pounds and my postpartum body journey. I share the foundations I teach my clients: finding your why, setting behavior-based goals, and building sustainable habits that last. No quick fixes. No “perfect time.” Just real, doable strategies that actually help you feel better in your body. 💡 What you’ll hear in this episode: Why wait...
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