NAVE

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

The physical transformation into motherhood can be as hard as the emotional one. And just like we need emotional support...
08/26/2026

The physical transformation into motherhood can be as hard as the emotional one. And just like we need emotional support, we need support for our bodies too.

With every mama I work with, I meet her where she is to help her reconnect with her body and rekindle her energy - for movement and just day-to-day life as mom.

I’m kicking off another core rehab series at Prenatal Yoga | Austin Yoga Lounge (at our new location!) focusing on postpartum mamas. Wednesdays at noon, Sept 3-23. Join me and mothers navigating their own journeys, alongside you.

(To my beautiful client, Wendy, sending hugs to you, mama!)

07/14/2026

Mama friends, if you had a baby recently and are feeling unsure about exercising in your post-birth era, this Mommy & Me Class is for you!

🗓️ SAT, JULY 18, 10-11:30am

💪🏼 We’ll spend the first part of class on you - helping you reconnect with your core so you feel more confident moving through exercise and life as a mom.

👶 And during the second half, we’ll focus on baby! Dr. Kristi of Dr. Kristi Hammerle, Infant PT + Cert. Breastfeeding Specialist will show us how to play with our babies in ways that nurture development and mobility.

Come to move and meet other moms! Plus, we’ll have some goodies - including some depuffing oil from Caroline A. Galimova | Massage. Fascia. Pregnancy | Austin TX - for you too. 🙌🏻

Comment WORKOUT for registration link and a DISCOUNT code 😉

First, we move.💪🏼 Then, we play! 👶ATX mamas, join us on SAT, JUL 18, 10-11:30am for a mommy & me workout, followed by a ...
07/07/2026

First, we move.💪🏼 Then, we play! 👶

ATX mamas, join us on SAT, JUL 18, 10-11:30am for a mommy & me workout, followed by a guided play session with your baby!

Come join other moms and their sweet babies to reconnect with your core and learn how to help your baby get stronger, too.

Alexandra Vaughn of NAVE Prenatal / Postnatal Fitness by Alexandra Vaughn will guide you through the core-centric workout, and Kristi Hammerle of Dr. Kristi Hammerle, Infant PT + Cert. Breastfeeding Specialist will coach you on ways to nurture your baby’s development through play.

We’ve got some yummy treats and goodie bags for you, too, from our local partners: Madelene Sears | Austin, Texas , Caroline A. Galimova | Massage. Fascia. Pregnancy | Austin TX , Pure Light Chiropractic , Poppylist Baby Registry and Codi Jo Turner

Comment WORKOUT for a registration link

06/26/2026

If you’re pregnant and have any swelling, you’re likely DEhydrated. The body holds onto water in interstitial tissues for emergency purposes when we are dehydrated.

💦 But drinking straight water likely won’t help. You need electrolytes! Electrolytes are electrically charged minerals that hydrate your cells and balance fluid levels.

❕Besides hydration, minerals are essential for THOUSANDS of biochemical processes in the body. Mineral deficiency can explain A LOT of symptoms of suboptimal health — like fatigue, hair loss, muscle weakness and cramps, eye twitching, mood and anxiety issues, sluggish metabolism, headaches, sleep issues... the list goes on.

🙌🏻 The truth is we ALL need minerals, not just pregnant mamas.

Establish a routine of adding electrolytes to your water at least 1-2x a day — more in the summertime and on days when you’re highly active or stressed.

You simply can use a pinch of natural salt, like rock or sea salt (not table salt!), which includes a variety of trace minerals. Or you can use a packaged option. Just stick to clean ingredients without added sugars.

I recommend these to my clients (and have no affiliation):

Jigsaw Health | It’s Fun To Feel Good Adrenal Cocktail and Potassium Cocktail
Shop FlavCity Electrolytes
Needed Hydration Support
Taylor Dukes Electrolytes

Drink up and watch the swelling disappear!

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! 💪🏼

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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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