EARLY CORE REHAB This is an example of exercise in the early weeks - appropriate post vaginal or c-section birth. ❌️ THIS IS NOT ABOUT "BOUNCING BACK" OR "SNAPPING BACK" ❌️ It is about gentle movement that supports: 1️⃣ reestablishing optimal breathing patterns 2️⃣ reconnecting the breath to movements to support healing of inner core, … Continue reading Early Postpartum Core Rehab – Supine Knee Fallouts

F A L L  in love with this Pumpkin Pie Chia Pudding Pumpkin Pie Chia Pudding topped with pecans. This simple recipe is nutritionally packed with omega 3s, fiber, protein, heart healthy fats and loads of vitamins/minerals. The fiber, protein and fat combo keep our bellies happy and full while the flavor is nostalgic of … Continue reading Pumpkin Pie Chia Pudding

The first thing I teach my prenatal and postpartum clients to master is Core Connection Breathwork.Why? Because our breathing patterns have a huge impact on how our core and pelvic floor function.You might be thinking, "well that's silly. We all know how to breathe or else we wouldn't be living."Yes. And no. You might be … Continue reading Key to a Fit Pregnancy + Postpartum Recovery: Core Connection Breathwork

For anyone who has trained with me, you know I am not of a fan of lists such as "do this, don't do that", "eat this, don't eat that", or "this exercise is safe, this is unsafe." Life isn't black or white. It's certainly not that simple. There are many things to consider when determining … Continue reading You’ll Want to Avoid These Exercises During Pregnancy

When was the last time you walked barefoot on the grass? This morning, Landon, Duff and I walked barefoot in the grass while playing with sticks and leaves. It was invigorating. The practice of walking barefoot in the grass is called "earthing" or "grounding" and has been practiced by cultures all over the world since … Continue reading Have You Tried Earthing?

This is a super popular question I get all the time. Like most questions, the answer is "it depends." The time of day you exercise is individual to your preferences + depends on a few factors to consider: - what time of the day best fits in with your schedule + lifestyle? - what time … Continue reading What Time of the Day Should I Exercise?

Pregnant or not, the banded hip thrust is a great move to strengthen the booty, hips, core & pelvic floor. This movement can be performed with or without a mini band around the knees and/or on the floor as a bridge if a ball is not available. Strong glutes = strong core & pelvic floor. … Continue reading Strong Glutes, Strong Pelvic Floor

"What exercises should I avoid?" This is a tricky question. I get asked this a lot, and much like most of my fitness related answers...."it depends..." Unfortunately, there's no black or white answer. Even though well intentioned, I dislike when people put others into boxes of "do this, don't do that." It can leave someone … Continue reading Top Exercises to Avoid

You're pregnant - congratulations! You want to either start or continue exercising because you're aware of the benefits for you and baby while doing so. Great! The problem is, you search online for workout tips and discover a wealth of misleading information. Much of the advice is even conflicting. Where to begin? How do you … Continue reading Exercising While Pregnant – Myths vs. Facts