Strong Like a Mother

Hosted by Tiffany Wickes

Business Marketing Entrepreneurship Education

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Episodes

156

Latest episode

Aug 2026

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EN-US

About the show

Welcome to Strong Like a Mother—the podcast for moms who refuse to settle and are ready to prioritize their health, build strength, and thrive in the beautiful chaos of motherhood. I’m Tiffany Wickes, your host, fitness coach, and mom to seven wild and wonderful kids. Each episode, we’ll dive into practical tips, expert advice, and real talk about balancing fitness, family, and fun. Together, we’ll crush your goals, grow stronger every day, and prove that motherhood and muscle go hand in hand. Let’s get started!

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August 17, 2026Episode 15413 min

154. From the Archives: Why Mountain Ultra Runners Carry More Muscle (and What That Means for Your Training)

Tiffany is preparing for a race this weekend so were resharing this episode about road marathons! Road marathons create lean, wiry bodies. Mountain ultras? Think sturdy, muscular, and resilient. In this episode, I unpack why trail and mountain ultra runners often carry more muscle than road marathoners—and how you can use those principles (variety, load, time under tension) to build a stronger, more capable body. I’m also sharing the first look at my own plan to train for a 50-mile mountain ultra, including how strength blocks, recovery, and fueling shift across the season. Key Takeaways Terrain is training. Steep ups recruit glutes/hamstrings; downs load quads; uneven surfaces light up hips, core, and ankles. That variety builds muscle. More time under load = more muscle preserved. Long, lower-intensity efforts with bursts on climbs bias fat use and protect lean tissue. Add load, not just miles. Hydration packs, poles, or a weighted vest turn endurance into strength-endurance. Strength work is non-negotiable. Trail athletes lift to prevent injury, power climbs/descents, and keep muscle through big mileage. Cycle your season. Early: more lifting. Mid: balanced lift/run. Late: more run, maintain strength. Recovery and fueling matter more with age and life load. You don’t need a mountain race to benefit. Walk hills, choose uneven paths, wear a light vest, carry a kid or backpack—endurance + resistance is the winning combo. Try This Week Pick a walking route with two hills and take them on purpose. Do one walk with a light pack or weight vest (start small). Add two strength sessions (lower body + core focus) to your calendar. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth - WICKESSHOME for 20% off through April 1st. Equip Protein - 15% off with code WICKES Masa Chips - 25% off code STRONG $50 or more Oliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany 6-week Coaching ($249); https://www.fasterway.com/pages/6-week?aid=Tiffanylwickes 4-week Plug & Play ($49 for the first month and the straight to VIP ($79/mo); https://www.fasterway.com/pages/creator/tiffanylwickes?aid=Tiffanylwickes Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website ...

August 10, 2026Episode 15312 min

153. The Boring Truth About Getting Healthy: 5 Things That Actually Work

The Boring Truth About Getting Healthy: 5 Things That Actually Work Getting healthy doesn't have to mean following the latest diet, trying a new workout every week, or completely overhauling your life. In fact, some of the things that make the biggest difference are surprisingly simple—and honestly, a little boring. In this episode of Strong Like a Mother , Tiffany shares five simple habits that can help you build a healthier, stronger life. From eating the same nutritious meals and tracking your food to working out even when motivation is low, these are the everyday choices that create consistency and real progress. Tiffany also talks about why it's so important to stop starting over . Instead of constantly hitting the reset button when life gets busy, you'll learn how to keep moving forward—even when things aren't perfect. She also shares why walking more, staying active throughout the day, and making your health a priority are essential parts of creating sustainable habits. Because getting healthy isn't about being perfect. It's about consistently doing the things that support your health, even when they're not exciting, convenient, or Instagram-worthy. If you're ready to stop chasing quick fixes and start building habits that can last for years, this episode is a reminder that the boring stuff might just be the stuff that works. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth - WICKESSHOME for 20% off through April 1st. Equip Protein - 15% off with code WICKES Masa Chips - 25% off code STRONG $50 or more Oliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany 6-week Coaching ($249); https://www.fasterway.com/pages/6-week?aid=Tiffanylwickes 4-week Plug & Play ($49 for the first month and the straight to VIP ($79/mo); https://www.fasterway.com/pages/creator/tiffanylwickes?aid=Tiffanylwickes Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website ...

August 3, 2026Episode 15222 min

152. Cortisol + Strength Program: Balance Cortisol, Build Muscle, and Change Your Body Composition

Stress isn't just something you feel—it can have a significant impact on your energy, metabolism, muscle growth, and overall health. That's why understanding the connection between cortisol and strength training is so important, especially for busy moms. In this episode of Strong Like a Mother, Tiffany breaks down the FASTer Way Cortisol & Strength program and explains how a balanced approach to fitness can help women build lean muscle, improve recovery, and support healthy hormone function. You'll learn why more exercise isn't always the answer, how chronic stress can affect your results, and what it looks like to train in a way that works with your body instead of against it. Whether you're feeling stuck in your fitness journey, navigating the demands of motherhood, or looking for a sustainable way to improve your health, this episode offers practical insights to help you become stronger, healthier, and more resilient—without the burnout. Tune in to discover how prioritizing strength, recovery, and smart training can help you thrive in every season of motherhood. This version is optimized for a podcast episode page: it introduces the topic, naturally includes keywords like cortisol, strength training, hormones, fitness, and motherhood, and ends with a compelling reason to listen. Sign up for the program here . Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth - WICKESSHOME for 20% off through April 1st. Equip Protein - 15% off with code WICKES Masa Chips - 25% off code STRONG $50 or more Oliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany 6-week Coaching ($249); https://www.fasterway.com/pages/6-week?aid=Tiffanylwickes 4-week Plug & Play ($49 for the first month and the straight to VIP ($79/mo); https://www.fasterway.com/pages/creator/tiffanylwickes?aid=Tiffanylwickes Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website ...

July 27, 2026Episode 15124 min

151. Faith, Fitness & Motherhood: The Strength to Handle Life's Unexpected Moments

In this personal episode, Tiffany shares a memorable parenting experience that reminded her just how important it is to care for both her physical and spiritual health. As she reflects on the situation, she explains how her faith in God and the strength she had built through years of prioritizing fitness helped her respond with confidence and resilience. Tiffany talks about how staying healthy isn't just about reaching fitness goals—it's about being physically capable when your family needs you most. She also shares how her faith provided peace, perspective, and the reassurance she needed throughout the experience. This episode is a thoughtful reminder that building a strong body and a strong faith go hand in hand. Both prepare us for the expected and the unexpected moments of life, helping us show up with strength, courage, and grace for the people we love. Whether you're on your own health journey or looking to deepen your faith, this conversation will encourage you to invest in both—because the habits you build today can make a meaningful difference tomorrow. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth - WICKESSHOME for 20% off through April 1st. Equip Protein - 15% off with code WICKES Masa Chips - 25% off code STRONG $50 or more Oliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany 6-week Coaching ($249); https://www.fasterway.com/pages/6-week?aid=Tiffanylwickes 4-week Plug & Play ($49 for the first month and the straight to VIP ($79/mo); https://www.fasterway.com/pages/creator/tiffanylwickes?aid=Tiffanylwickes Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website ...

July 20, 2026Episode 15015 min

150. Vaginal Estrogen 101: What Every Woman Should Know

Vaginal estrogen is one of the safest, most effective, and most underutilized treatments for the symptoms of perimenopause and menopause. In this episode of Strong Like a Mother , we explore why declining estrogen affects not only vaginal tissues but also the urinary tract and the vaginal microbiome. You'll learn how low-dose vaginal estrogen helps restore healthy Lactobacillus bacteria, maintain an optimal vaginal pH, and strengthen the tissues that support vaginal and bladder health. We also discuss who can benefit from vaginal estrogen, including women experiencing vaginal dryness, painful intercourse, recurrent urinary tract infections, urinary urgency or frequency, irritation, or discomfort related to the genitourinary syndrome of menopause (GSM). You'll learn the different forms of vaginal estrogen, how to use them correctly, what results to expect, and why local estrogen is different from systemic hormone therapy. Whether you're in perimenopause, menopause, or simply curious about protecting your long-term vaginal and urinary health, this episode provides practical, evidence-based information to help you make informed decisions with your healthcare provider. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth - WICKESSHOME for 20% off through April 1st. Equip Protein - 15% off with code WICKES Masa Chips - 25% off code STRONG $50 or more Oliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany 6-week Coaching ($249); https://www.fasterway.com/pages/6-week?aid=Tiffanylwickes 4-week Plug & Play ($49 for the first month and the straight to VIP ($79/mo); https://www.fasterway.com/pages/creator/tiffanylwickes?aid=Tiffanylwickes Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website ...

July 13, 2026Episode 14913 min

149. Live Health Coaching on the Podcast

We have an exciting update to share with our amazing community. Moving forward, Tiffany will be bringing live health coaching directly to the podcast, giving listeners the opportunity to call in and ask their questions in real time. Whether you're looking for guidance on nutrition, dieting, strength training, building sustainable healthy habits, navigating healthy relationships, or tackling other wellness challenges, Tiffany will offer practical advice, encouragement, and expert insights to help you move forward with confidence. This new interactive format is all about connecting with you and providing personalized support to help you become stronger—physically, mentally, and emotionally. To sign up for live health coaching on the podcast, email Tiffany at TiffanyLWickes@gmail.com with the subject line "Live Health Coaching" or fill out this form! Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth - WICKESSHOME for 20% off through April 1st. Equip Protein - 15% off with code WICKES Masa Chips - 25% off code STRONG $50 or more Oliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany 6-week Coaching ($249); https://www.fasterway.com/pages/6-week?aid=Tiffanylwickes 4-week Plug & Play ($49 for the first month and the straight to VIP ($79/mo); https://www.fasterway.com/pages/creator/tiffanylwickes?aid=Tiffanylwickes Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website ...

July 6, 2026Episode 14812 min

148. Is Running Bad for Women and Fat Loss?

In today's episode, we're tackling one of the biggest questions women ask when they're trying to lose body fat: Is running actually bad for weight loss? You've probably heard conflicting advice. Some people swear by running to burn calories, while others claim it spikes cortisol, causes muscle loss, and makes fat loss harder—especially for women. So what's the truth? In this episode, we're cutting through the noise. The reality is that running isn't inherently good or bad for fat loss. What matters is how you use it . An effective running program that's appropriate for your fitness level, balanced with strength training, and paired with proper recovery can absolutely support your fat-loss goals. The problems usually arise when running is overdone, recovery is neglected, or your body isn't getting the fuel it needs to perform and recover. We'll also dive into why under-fueling can backfire, how nutrition plays a critical role in supporting both your metabolism and your training, and why more isn't always better when it comes to cardio. Most importantly, I'll walk you through exactly how to incorporate running into a sustainable fat-loss program without sacrificing muscle, energy, or long-term results. Whether you're a seasoned runner, just getting started, or wondering if you should lace up your shoes at all, this episode will help you create a balanced approach that supports both your performance and your physique. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth - WICKESSHOME for 20% off through April 1st. Equip Protein - 15% off with code WICKES Masa Chips - 25% off code STRONG $50 or more Oliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany 6-week Coaching ($249); https://www.fasterway.com/pages/6-week?aid=Tiffanylwickes 4-week Plug & Play ($49 for the first month and the straight to VIP ($79/mo); https://www.fasterway.com/pages/creator/tiffanylwickes?aid=Tiffanylwickes Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website ...

June 29, 2026Episode 14716 min

147. Why Consistency Matters Most When Life Gets Hard

Life is never going to slow down. There will always be stressful seasons—moving, motherhood, demanding jobs, family responsibilities, vacations, illnesses, and unexpected challenges. In this episode, I talk about one of the biggest patterns I see with my coaching clients: treating life's chaos as a reason to abandon their health goals. The truth is, stressful seasons are when your healthy habits matter the most. Nutrition, movement, strength training, sleep, and recovery aren't things you should put on pause until life feels easier—they're the very tools that help you navigate difficult seasons with more energy, resilience, and mental clarity. I also share why consistency doesn't mean perfection. It means continuing to show up, even if your workouts look different, your meals aren't perfect, or you have less time than usual. Success isn't built during the easy weeks—it's built by refusing to quit during the hard ones. If you've ever found yourself saying, "I'll start again when life calms down," this episode will challenge that mindset and help you create habits that can withstand real life. Key Takeaways Stressful seasons are the most important time to maintain healthy habits—not abandon them. Exercise and good nutrition are tools for managing stress, improving energy, and supporting your mental health. Consistency doesn't require perfection; it requires continuing to show up, even when life isn't ideal. The people who see long-term success are rarely the most motivated—they're the ones who stay committed through life's inevitable ups and downs. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth - WICKESSHOME for 20% off through April 1st. Equip Protein - 15% off with code WICKES Masa Chips - 25% off code STRONG $50 or more Oliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany 6-week Coaching ($249); https://www.fasterway.com/pages/6-week?aid=Tiffanylwickes 4-week Plug & Play ($49 for the first month and the straight to VIP ($79/mo); https://www.fasterway.com/pages/creator/tiffanylwickes?aid=Tiffanylwickes Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website ...

June 22, 2026Episode 14618 min

146. Body Composition vs. Weight Loss: Why Your Training and Nutrition Need to Match Your Goals

If you've ever felt frustrated because you're working hard but not seeing the results you want, this episode is for you. Today, I'm breaking down the difference between weight loss, fat loss, and body composition—and why understanding that difference can completely change how you approach your nutrition and training. One of the biggest mistakes I see people make is choosing workouts that don't align with their actual goals. If your goal is to build muscle and improve body composition, endless cardio isn't the most effective strategy. On the other hand, if you're training for a marathon, mountain race, or endurance event, lifting weights alone isn't going to adequately prepare your body for the demands of that sport. The type of training you do should support the outcome you're trying to achieve. We also dive into macros, energy balance, muscle preservation, and why calories alone don't tell the whole story. Your body responds differently depending on how you're fueling it, how you're training, and where those nutrients are being utilized. Understanding these concepts can help you stop spinning your wheels and start making intentional progress. Whether your goal is fat loss, improved athletic performance, increased strength, or simply feeling better in your own skin, this episode will help you think more strategically about how your workouts and nutrition work together. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth - WICKESSHOME for 20% off through April 1st. Equip Protein - 15% off with code WICKES Masa Chips - 25% off code STRONG $50 or more Oliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany 6-week Coaching ($249); https://www.fasterway.com/pages/6-week?aid=Tiffanylwickes 4-week Plug & Play ($49 for the first month and the straight to VIP ($79/mo); https://www.fasterway.com/pages/creator/tiffanylwickes?aid=Tiffanylwickes Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website ...

June 15, 2026Episode 14516 min

145. Pregnant Again? What My Body Looked Like After a Mountain Marathon

A week and a half after completing my first mountain marathon, I received a surprising comment on social media asking if I was pregnant. While the question made me laugh, it opened the door to an important conversation about recovery, body image, and what actually happens to the body after a major endurance event. In this episode, I break down the physiology behind post-race weight fluctuations, water retention, inflammation, glycogen restoration, and why many women mistakenly assume they've "ruined their progress" after a race, intense training cycle, or other major physical challenge. The reality is that a body recovering well often looks softer, fuller, and puffier than expected—and that's usually a sign that it's doing exactly what it's supposed to do. I also draw parallels between marathon recovery and motherhood, discussing how pregnancy, birth, and breastfeeding place enormous demands on the body that deserve the same patience, grace, and respect we give athletic recovery. Too often, women expect themselves to bounce back immediately from significant physical stressors without allowing time for healing. This episode is a reminder that recovery is not failure. Sometimes the strongest thing you can do is trust the process, nourish your body, and allow it to rebuild stronger than before. Key Takeaways Post-marathon weight gain is often caused by water retention, inflammation, and glycogen restoration—not body fat gain. A body that looks softer after a major endurance event is often a body that is recovering effectively. Pregnancy, birth, and breastfeeding are significant physiological stressors that require time, nourishment, and recovery. Performance goals and aesthetic goals don't always align, and there are seasons when recovery deserves to take priority. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth - WICKESSHOME for 20% off through April 1st. Equip Protein - 15% off with code WICKES Masa Chips - 25% off code STRONG $50 or more Oliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany 6-week Coaching ($249); https://www.fasterway.com/pages/6-week?aid=Tiffanylwickes 4-week Plug & Play ($49 for the first month and the straight to VIP ($79/mo); https://www.fasterway.com/pages/creator/tiffanylwickes?aid=Tiffanylwickes Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website ...