What to Focus on First in Postpartum Recovery I get a lot of questions about what to focus on first in your postpartum recovery journey. I want to give you some excellent advice to help you navigate the unchartered waters of postpartum. A lot of women are told they can resume physical activity after their 6-week postpartum check-up, or 10-week check-up…
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To get the most out of your lower-body workout, adding in some hamstring exercises are a great way to make sure you’re training efficiently—and keeping your routine balanced. There are tons of benefits to strengthening your hamstrings (more on that later!), but if you’re new to strength training or have been sticking to the same […]
Training your core is important, and having a list of go-to abs moves—like the scissors exercise—can help you effectively target this important muscle group without spending tons of time searching for the perfect way to do so. The scissors exercise, also sometimes called the flutter kick, is an advanced core move because it involves keeping […]
The dead bug exercise doesn’t sound like an awesome core move. After all, it probably brings to mind deceased cockroaches or perished beetles as opposed to stellar strength work. In reality, though, this beginner-friendly movement has a lot to offer—and there are tons of compelling reasons to add it to your workout routine. Personal trainer […]
From running to jumping to squatting, there are tons of movements where strong quads come in handy. So taking the time to target this muscle group through quad exercises is always a good idea. First though, let’s get clear on what, exactly, your quads actually are. Your quads (technically known as quadriceps femoris) are the […]
Infertility and health, including sperm health. It’s no longer just about female health and egg health but if we aren’t addressing the mans health then that could be a big missing health piece for improving fertility. The good news it that men can pretty quickly improve the health of their sperm. Take a listen to my conversation about improving fertility…
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Recovery postpartum, don’t wait until your done having babies to heal your body postpartum. Enjoy this conversation with my Knocked-Up Fitness® client, Allie, mom of three. She’s an avid runner but started experiencing incontinence postpartum after her first pregnancy. She also started dealing with hip and back pain and found amazing relief when learning how to effectively strengthen her deep core and pelvic floor muscles during pregnancy.
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Round ligament pain during pregnancy is common and happens because your uterus is stretching causing an intense stretch on your round ligament. The round ligament connects from your uterus to your pelvis and as your pregnancy progresses that round ligament is getting stretched and can cause pain and discomfort.
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We hear this in our DMs all the time: “Don’t I have to wait 6 weeks after having a baby to exercise?” Our response is always the same: “There is SO MUCH you can do until then.” Before you even get back into your normal exercise routine, you must restimulate your pelvic floor. Mama, this is done by focusing on…
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Want 3 safe and effective pelvic floor strengthening exercises? I got you! Seriously…If you have just 5 minutes to connect with your pelvic floor, do one of THESE three exercises and watch your deep core activate! But before we dive into these exercises, I need you to do one thing for me: I need you to commit to showing up…
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I get it. You want all of your pregnancy questions answered so you can do what’s best for your baby during pregnancy. Quite honestly, it may leave you feeling stuck or a bit overwhelmed. *Believe me, I’ve been there three times over.” >>But I want to remind you of one thing: only you know what’s best for your baby.<< Whether…
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Staying active during pregnancy has numerous benefits for you and your baby. In fact, it’s never too late to begin a movement practice while you’re pregnant. >>Your third trimester is when you should be preparing your body for birth and recovery postpartum.<< There are many ways you can connect with your pelvic floor while also strengthening your deep core. *That’s…
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I was recently answering questions in my Instagram DMs when Jennifer asked: “What should I be looking for when testing for diastasis recti?” This was a question I had heard before…There are always postpartum women asking me similar questions: How can I test diastasis recti at home? And If I have diastasis recti, do I need to have surgery? >>Here’s my…
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Shoulder moves are often thrown into “upper-body day” or full-body workouts, but the best shoulder exercises definitely deserve some love all on their own. That’s because shoulder strength is essential for nearly every type of movement, Scottsdale-based trainer Ramsey Bergeron, C.P.T., a health and wellness coach, tells SELF. “Shoulder strength is critical in allowing us […]
Can I make a confession? I love inspiring women to stay active during pregnancy! >>Not only does staying active help you create a healthy lifestyle, but it also prepares you for birth and recovery postpartum.<< Now that I have been working with prenatal women for almost 20 years, I have a few tips that will set your movement practice up for…
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