Tee-Oh Training

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Tee-Oh Training Certified Personal Trainer and Pregnancy + Postpartum Athleticism Coach - helping build your best body, at every stage of life!

I have been in the fitness/training industry for almost 8 years and have certifications in: Certified Personal Training, Pregnancy + Postpartum Athleticism, Kickboxing, Joga, Group Resistance Training + Crossfit Programming. The Pregnancy and Postpartum Athleticism course was something I became very passionate about after becoming pregnant in 2018 and having our daughter, Brae, in 2019. I decided I wanted to help as many women as I possibly could have an amazing experience like I did, and try to take some of the guesswork out of what goes into a healthy and safe pregnancy and postpartum. My goal is to spread health, wellness, fitness, and love and appreciation for our amazing bodies to mamas and mamas-to-be everywhere. We only get one life to live so we may as well allow ourselves the opportunity to do so with strong, healthy, capable body's. Fitness, health & wellness are my passions and I feel extremely grateful that I get to do what I love every day, with my little sidekick in tow.

my secret sauce: adding some deep core work (like this >>>) to every single workout because hunny I need efficiency — I ...
10/30/2026

my secret sauce: adding some deep core work (like this >>>) to every single workout because hunny I need efficiency — I have three whole humans to look after — and I want to be fit, and look fit, and not p*e my pants every time I laugh for the rest of my life 💁🏻‍♀️

exhale and zip that pelvic floor, wrap your core top to bottom as you come up

(if you are a mom and haven’t dialled in on connecting your breath // core you need to get in on our Restore + Rebuild because it’s THE thing that’ll make all your transformation dreams start coming true 🫰🏼)

go heavyyyyyy - I’ve seen you carry 15 grocery bags at once, you got this

exhale, wrap the core, tuck the ribs down (bye bye rib flare) and press the weight (see how we sneak that core work in there — efficient//effective ALWAYS)

the 🐐 — exhale, zip pelvic floor, wrap core, lift knees, repeat

am I doing this right? 💅🏻
10/29/2026

am I doing this right? 💅🏻

10/02/2026

ok this remix is 🔥 + also I thought I was like 12-13 wks postpartum and that’s motherhood for ya 🫠

here’s exactly why I’m doing what I’m doing, and why I think it’s wildly beneficial for all moms (//women):

•lifting heavy weights, progressively, 3-4x/wk gives me something to focus on besides the scale — when I’m focusing on chasing heavier weights each week, it takes the focus off losing weight off my body which decreases stress and makes it more fun. My body is obviously not exactly where I want it to be but stressing about it won’t change it so heavy weights it is 🤷🏻‍♀️💃🏻🤏🏼

•building a strong foundation (core, pelvic floor, glutes) is what is going to allow you to do all the things you want to do without symptoms, pain or injuries — learning to do it well and doing it often is the best way to ensure it stays strong for life

•running - 1x/wk in intervals because getting back to running is daunting — so I do a walk//run interval and as I go week to week I’m decreasing my walk time and increasing my run time. This is so I can get back to the sports and activities that make me feel like me (cause I’m still get under my mom get-up 😉)

•weighted walking//hiking and I cannot stress this one enough!!! My body is already under a lot of stress - producing milk, healing, not sleeping great, higher mental load - I need to find a way to move that is effective + efficient without adding a bunch more stress and this. is. it — start with a weight that feels manageable for a length of time that feels manageable and increase whenever you can

follow along as I continue my postpartum fitness journey getting back to being active, playing sports I love and chasing my kids symptom-free with ease or better yet join me in our app where all of our programs encompass these things that moms need to ACTUALLY make changes for life ✌🏼

let me know if you need some direction on which program is the best place to start ⤵️

postpartum core rehab • postpartum pelvic floor rehab • postpartum breathwork • deep core postpartum • pelvic floor breathing

09/30/2026

fyi 100 sit-ups without proper breathwork isn’t going to do much of anything 🤷🏻‍♀️

save this workout, nail down these cues, make actual visible changes to your core

if you’ve been in the fitness game a while these may feel backwards, but I promise these small tweaks are everything

workout: Restore + Reset postpartum core program

postpartum core rehab • postpartum pelvic floor rehab • postpartum breathwork • deep core postpartum • pelvic floor breathing

a stronger core, no symptoms and more trust + confidence in your body is just 5 exercises and a few weeks away if you ju...
09/24/2026

a stronger core, no symptoms and more trust + confidence in your body is just 5 exercises and a few weeks away if you just commit and trust the process 😉

save this + start doing this circuit straight out of our Restore + Reset postpartum transformation program 3-4x/wk for the next 3-4 wks and watch your core become tighter, stronger, HEALED by the end

these 5 exercises done well and consistently will create a bigger transformation than throwing in random workouts and crazy diets occasionally ever could

feeling confused about nailing down the breathwork to PROPERLY engage the core? my DMs are open because knowing when to breath/contract is literally what’s going to change whether you make changes or not

Postpartum fitness transformation | postpartum strength training | getting strong after pregnancy | postpartum workout plan

low to high kneel + reach

inhale/relax @ bottom
exhale/engage on the way up + fully locked in @ top

deadbug pullover

inhale w knees @ 90
exhale as you stretch / fully locked @ full extension

hoverhold shoulder taps

inhale @ rest
exhale, lock in, lift the knees and work

OH hold + march (go heavyyyyy)

inhale @ rest
exhale, wrap core, pull ribs down, drive weight up + work

weight pack walking (go heavyyyy)

keep ribs pulled down towards the pelvis as you walk

05/04/2026

stop chasing quick fixes and dial in on rock solid foundations — I promise the things that feel mundane and ‘easy’ done consistently over time will be THE thing that changes it all for you🤘🏼

deep core for a solid foundation — i’ll be dialling in on this circuit for the third trimester, fourth trimester and then progressing on it forever to keep things feeling tight + symptom free.

our restore + reset does exactly this if you’re ready for that change 🫶🏼

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Miniota, MB

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