NAVE

NAVE Modern, evidence-based fitness training and education for mothers and mothers-to-be in Austin, TX

06/16/2026

Fellow Pilates lovers, this message is for you. 🙋‍♀️ I see this often, but it can be avoided!!

Postpartum mamas who are feeling stronger and ready for harder exercise jump too soon into a reformer class, and they lose control of their core. They end up straining their pelvic floor and cause PROLAPSE symptoms - heaviness, weakness and tissue protrusion.

Rebuilding neuromuscular connection after birth takes time and practice. We only get stronger when we try maintaining control in harder positions under heavier loads, but you must be able to manage the pressure in your abdomen during that movement before you can move on.

Reformers require a ton of postural stabilization and dynamic neuromuscular control. They’re challenging! Give your body the right foundation to be successful, and crank up the challenge on the mat first. 😉

If you’ve experienced this, reach out. I’d love to help.

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05/21/2026

Any mother knows how time just evaporates. Gain back some minutes by staying put and logging onto Zoom for a quick 45-min workout that’s core-driven and tailored to moms on their perinatal journey. You’ll feel refreshed and stronger afterward, promise. 😘

Register via the link in my bio.

05/19/2026

Properly engaging our core is more mysterious than many of us would like to admit. Most people think “belly button to spine,” but this can cause a cascade of issues such as poor intrabdominal pressure management, a tucked pelvis and bad posture.

Instead, we want to use our exhale to engage the pelvic floor first, then wrap the deep abs (transverse abdominis).

❗️This isn’t meant to be a crazy intense lift or kegel. It’s meant to functionally secure the muscles in the pelvis and ignite the TVA so you protect your spine and give power to your major muscle groups. ❗️

To keep breathing through the core engagement, elevate your breath into the ribcage, expanding it 360 degrees, and with each exhale try to reengage the pelvic floor if you’ve lost connection to it.

Give it a try, and let me know how much stronger you feel! 💪🏼

05/14/2026

✨ NEW CLASS ALERT! ✨

Calling all you mamas who want to move in a way that makes you feel strong, resilient and happy! Join me Fridays, 9am CT on Zoom!

This is a 45-min class that combines functional movement, Pilates and barre. All are welcome! I will cater to you based on where you are in your motherhood and movement journey.

No props are necessary, but I recommend light dumbbells and a small exercise ball.

All those who book the class receive a recording so you can repeat the workout if you’d like, OR if you can’t make it live, you can still register and do the work out on your own time!

Register via the link in my bio or at www.navewell.com. See a there! 🤗

04/21/2026

A band is a really useful tool for training your pelvic floor! Here’s an example of how to use it on your wrists/hands - not just your lower body.

The key here is to EXHALE when you’re stretching the band to stimulate a natural lift of the pelvic floor. You can furthermore imagine lifting your p***c bone upward toward your belly button.

This will stabilize and strengthen the core as you stretch the band…. Helping you functionally engage your lats and scapular adductors in addition to your shoulder and arm muscles. 💪🏼

If you’re looking for evidence-based, compassionate fitness coaching as your body and life transform through motherhood,...
04/21/2026

If you’re looking for evidence-based, compassionate fitness coaching as your body and life transform through motherhood, I’m your girl 💕

A little about me. Now, tell me about you! •••Thanks & for some of these photos 😉
04/09/2026

A little about me. Now, tell me about you!

•••
Thanks & for some of these photos 😉

I captured a couple “perfect” moments in class when the babies were quietly admiring their mamas, giving them a few cher...
02/18/2026

I captured a couple “perfect” moments in class when the babies were quietly admiring their mamas, giving them a few cherished minutes to move their bodies.

Class rarely looks this coordinated, but we roll with however the babies — and the mamas! — are feeling.

I genuinely enjoy the unpredictability of these classes because I love seeing how we can all adapt to make the most out of our time together, whether it’s simply connecting with one another, taking a few deep breaths, practicing core engagement while nursing or crushing some lunges.

Join us (with your babies or without!) 10:30am Wednesdays at

Whether you’re excited, uneasy, curious or even scared about the birth of your baby, we got you! Sign up for my labor pr...
09/25/2024

Whether you’re excited, uneasy, curious or even scared about the birth of your baby, we got you! Sign up for my labor prep workshop at . It’s Fri, Oct 11, 5:30-7:30pm and $75/student.

I would love to support you on this journey!


When it comes to childbirth, the physical process is as much about the mind as it is about the body. Understanding how b...
09/17/2024

When it comes to childbirth, the physical process is as much about the mind as it is about the body. Understanding how breath and movement can enhance your labor experience is key to preparing for the big day. 🙌🏻

Mamas in your 3rd trimester, join me for a 2-hr workshop at to learn essential breathing and movement techniques to support each stage of labor.

We will start with a gentle movement flow that will lead us into learning evidence-based labor positioning - particularly for pushing. We also will talk about mindset preparation, shaping your birth plans, making informed decisions and how to communicate with your providers.

Sign up through my website or AYL - links in bio!

Address

Austin, TX
78701–78705, 78708–78739, 78741–78742, 78744–78769

Opening Hours

Monday 8am - 8pm
Wednesday 8am - 8pm
Friday 8am - 8pm
Saturday 8am - 8pm

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