Thrive and Shine Fitness

Thrive and Shine Fitness Certified Personal Trainer, Training for life

Will soon be a certified pregnancy and postpartum corrective exercise specialist

05/07/2026

Strong glutes = happy pelvic floor 🍑

Your glutes + pelvic floor are besties. They share fascia + fire together. When your glutes are strong, they literally help lift + support your pelvic floor = more stability, less leaking, better core strength.

How to connect them during your workout 👇

BREATHE WITH THE MOVEMENT:
1️⃣ Inhale on the easy part → relax + lengthen your pelvic floor
2️⃣ Exhale on the hard part → gently lift pelvic floor + draw in your deep core

Think: Exhale + zip up from the bottom

This breath + activation combo teaches your glutes, pelvic floor, and core to work as a team = real-life strength for lifting babies, groceries, and yourself off the floor.

Save this to try later + follow for more mum-strong workouts 💪

P.S. My non-negotiable.
Glute day = Phormula-1 + Ignition within 30 min.
Protein + carbs = recovery + less soreness so I’m ready for tomorrows workout

05/06/2026

Sometimes your bladder sends “ping” signals that create a false sense of urgency.

That can lead to:
→ Peeing too early
→ Not fully emptying
→ Worse urge issues over time

What to try instead 👇🏻

1️⃣ Check your fluids
How much water have you actually had today? Was it mostly coffee? Caffeine = bladder irritant for lots of us.

2️⃣ Notice your triggers
Does seeing a bathroom, getting home, or running water make you *suddenly* have to go?

3️⃣ Train the delay
Feel the urge but know you just went? Set a 1-min timer. Distract yourself. Gradually add time as you get comfy. You’re teaching your bladder to signal only when full.

4️⃣ Quick flicks
5-10 fast pelvic floor contractions then relax when the urge hits. Helps suppress it so you can wait longer.

Example: Feel the urge after your morning coffee but you KNOW your bladder isn’t full? Wait 1 min. Do some quick flicks. See if it passes.

Goal = at least 7 seconds of steady stream. That’s a full bladder 💛

Pregnancy + postpartum bladders deserve support.

Mother’s Day hits different when you’re growing life 🩶She’s not just “eating for two” — her nutrient needs doubled. Her ...
05/05/2026

Mother’s Day hits different when you’re growing life 🩶

She’s not just “eating for two” — her nutrient needs doubled. Her sleep disappeared. Her body’s doing the most important work of her life.

The Joy Bundle from was made for this.

Prenatal Plus + Full Mega = complete daily coverage before, during & after pregnancy. No gaps. No guessing. Just peace of mind that mum + baby have what they need to thrive.

Because growing a human is hard enough.
Her prenatal should make it easier.

🔗 Link in bio to gift the Joy Bundle

04/20/2026

TRX single leg glute bridge with knee drive. The name needs work 😂 but this movement has it all Deep core activation that will test your grip strength and glutes

Set up: feet flat, hips lifted holding TRX overhead
Inhale through your nose, feel your ribs expand, exhale through your mouth, activate your TVAs and gently lift the pelvic floor, ribs move in and down, lower abdominals flatten.
This is where it gets brutal.
If you have set up your activation correctly, you can feel immobilized like you can’t lift your foot…. But you can.
On your exhale: drive one knee up inhale to lower and fully relax the pelvic floor
Repeat on the other side.

Don’t drop your hips, keep ribs in and down watch for tenting or doming in the abdomen

This is a great progression from dead bugs and glute bridges. If you try it, tell me how it went in the comments – now it’s your turn.


’sYourTurn

12/29/2025

Ready to crush your fitness goals in 2026?
I’m offering 30 days FREE with the 1st Phorm app (link in bio/story) - you won’t want to miss it!
This all-in-one app helps you track macros and stay on top of your fitness journey

Here’s my go-to meal prep hack:
*5 Simple Steps to a Balanced Meal*

1. Protein Power:
6oz chicken breast, ground turkey, lean beef, salmon, or shrimp

2. Fiber & Carbs:
1/2-1 cup rice, quinoa, white/sweet potatoes, black beans or chick peas

3. Veggie Delight:
1 cup broccoli, cabbage, zucchini, spinach or mushrooms
(low-calorie, high-satiety)

4. Flavor Boost:
1-2 tbsp low-calorie sauce
hot sauce, BBQ, lemon juice, stir fry marinade

5. Optional Protein Punch:
1/2-1 cup liquid egg whites
(13g protein, 66 calories)

No fuss, just fuel for your day.
I even had it for lunch on Christmas 😄!
Join me in using the 1st Phorm app to make meal tracking a breeze!

The 30 day trial of the 1st Phorm app is available until 3/31/26. But why wait by starting now, you’ll be ahead of the game when the new year hits, making progress towards your fitness goals

12/19/2025

Strengthen your core, transform your body! Pelvic floor exercises are a FITTNESS ESSENTIAL for:
- Hip mobility & stability
- Glute activation
- Pelvic alignment & core control
- Diastasis recti recovery
- Overall body function & wellness

360° breathing
Inhale: deep breath in through your nose, feel your ribs expand
exhale: breathe out through your mouth with an audible sssss sound
as you exhale: gently engage and lift the pelvic floor, picture the claw machine, the claw drops down and closes and pulls the teddy bear up this is how your pelvic floor engages, as you do this you activate your transverse abdominal muscles from the bottom up, like drawing in a corset, keep breathing naturally, avoiding holding your breath.

The inhale sets the stage before the work begins exhale and start the exercise
Reset your breathing and activation as needed, once you’re feeling confident in your pelvic floor engagement and your TVA activation try holding through a few reps while breathing naturally

Inhale and exhale cues are provided for each exercise please refer to the initial instructions for inhale/exhale guidance

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