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01/30/2022

Where do you start strength training in early postpartum?
Definitely NOT 🙅🏼‍♀️with the exercise below 😜

-Should you jump into your regular pre-pregnancy routine without the core rehab (regardless of how you delivery went) ? NO❌

-Should you just do your rehab exercises laying on your back for months and months? NO ❌

The very first thing to start working on postpartum is re-connecting with your Pelvic Floor, Diaphragm and Transverse Abdominis (inner core muscles affected by pregnancy🤰🏻& delivery).

You do it through re-establishing those connections with breathing 😮‍💨. 360 breathing is a great exercise to start.

Another important thing to address is anterior pelvic tilt if you have it (An anterior pelvic tilt is when your pelvis tilts forward). Work on stacking ribs over pelvis so it’s in neutral alignment.

Because a lot of things went through a major change over those months of pregnancy - managing intra abdominal pressure will be the next thing to focus on - so when you start lifting weights, you won’t see conning or doming. It will help and support healing of Diastasis Recti (that 60% of women still have at 6weeks postpartum.

And lastly, it’s gonna take time mama! It took me time to be able to do fun things like this with my core. And going through all those steps helped me not only recover postpartum but have a stronger core than I did pre-pregnancy!

Did you know 100% of women have a Diastasis at the end of pregnancy and 60% have it at 6week postpartum (when we usually...
08/23/2021

Did you know 100% of women have a Diastasis at the end of pregnancy and 60% have it at 6week postpartum (when we usually get a “green light” to start exercising again).
Diastasis Recti - is a thinning of the linea Alba, the connective tissue where your 6pack muscle (RA) meets in the middle from your p***c bone up to your ribs.
DR is common in postpartum population but can also occur in other individuals due to imbalances of abdominal muscle strength and engagement.
In pregnancy it’s completely normal to accommodate a growing belly.
Some women will heal DR on their own, and others will need specific exercises to help it heal.
And yes, most of us can heal it months and years after the pregnancy! Once we give the body the right movement patters that it needs, it will start to respond.

What about belts and braces for DR?

Why work this hard when you could simply throw on a brace to fix it, right? I wish! Bracing can be useful when you are very early postpartum to give a bit of support. But brace can potentially put too much pressure down on PF and cause PF issues. So let’s get your muscles working to support you!

If you breathe you need to know this👇🏼Diaphragm (DPH) is the primary respiratory muscle. It attaches to the bottom of th...
07/28/2021

If you breathe you need to know this👇🏼
Diaphragm (DPH) is the primary respiratory muscle. It attaches to the bottom of the lungs and acts to pull 🫁 open. As DPH draws air deep inside, life giving oxygen and ions come with it, placing DPH highest in the hierarchy of importance to the body.
Breathing via DPH is so important that it cannot be overstated as a foundational necessity. Breathing affects the pumping system of the body, it plays a huge role in organ massage and digestive motility and lymph flow, which affects immunity, nutrient and waste exchange.
DPH breathing is a regulator of pH balance in the body, which affects the biochemistry, which affects the hormonal system, which can affect the mental-emotional-cognitive balance of a person. BREATHING is a MASTER REGULATOR OF THE HUMAN CONDITION.
Learning to use the DPH muscle to its fullest potential is probably the most significant change that any of us can make to encourage our health and well being.
Specially for my pregnant 🤰🏻 ( your health and how you breath is gonna directly affect your baby) and postpartum moms.
If you guys want to learn more, I’m planning on doing series on DPH breathing. But I’d like to know if it’s something that you wanna learn about! Comment below 👇🏼 if you want to see more content like this!

We only get ONE shot at this parenting thing. As parents we have that short window from 0-7yo to nurture, meet our baby’...
07/25/2021

We only get ONE shot at this parenting thing. As parents we have that short window from 0-7yo to nurture, meet our baby’s needs (not just physical, but most importantly emotional).
I’m speaking from my own experience. I lived my whole life suppressing the pain of my childhood, that came out at the most vulnerable time of my life - when I became a parent myself.
For about 24years of my life since my mother’s death I had no idea I needed to process and heal MY OWN childhood.
It took me becoming a parent to realize what needs to be done, what I need to feel (instead of suppressing it) and what does no longer have place in my life.
We all have those nudges, that our soul gives us from time to time…don’t shut that little girl (boy) inside you, like they (your caretakers) did…see her, hold her, listen to her as she deserves it! 🙏🏻
And yes, it’s the hardest work - reparenting your own self while parenting your little one. My heart is with you mama , if that’s what you are doing 🤍

Your body has things to say. Will you try and listen?How much have you been refusing listening to your body, which is an...
07/23/2021

Your body has things to say. Will you try and listen?
How much have you been refusing listening to your body, which is an important part of who you are? (➡️ for more)

How would your life look like if you approached each moment of your life with asking yourself a question: If I love mys...
07/22/2021

How would your life look like if you approached each moment of your life with asking yourself a question:
If I love myself would I do this? Would I make this choice? (Swipe ➡️for more)

Understanding emotional eating is a vital part of solving it. Scroll through for more.
07/19/2021

Understanding emotional eating is a vital part of solving it. Scroll through for more.

I know this kind of content might not be for everyone, but staying true to myself and the way I want to help people is f...
07/12/2021

I know this kind of content might not be for everyone, but staying true to myself and the way I want to help people is far more important than scaling through selling “quick fixes”.
Now, I’m curious who here resonates with this ?🙋🏼‍♀️

Hi Mama! You can never forget the importance of caring about how YOU feel !How do you ever expect to feel good when you ...
02/01/2021

Hi Mama! You can never forget the importance of caring about how YOU feel !
How do you ever expect to feel good when you sacrifice and stop doing the things that feel good to you for others?
You gotta claim yourself and your well-being, mama, because no one can do that for you!
If you keep putting a happy face sticker over your empty gas tank - you won’t go too far. You must feel your own cup first before you can show up for everyone else.

When you are a busy mom you don’t have a whole bunch of time to waste on working out ineffectively! Your role as a mom i...
02/01/2021

When you are a busy mom you don’t have a whole bunch of time to waste on working out ineffectively!
Your role as a mom is not more important than who you are as a human being that has needs! Yep, I said that! Because we can’t show up as our best when those needs aren’t met!
Whether you need to shed some of those unwanted pounds, help with your nutrition, get your tummy tight and flat again, get rid of constant mommy back pain or look and feel sexy again, I GOT YOU MAMA!
My new “StrongHER Mama” small group training is ready for you to join! You’ll make new mom friends in the intimate safe setting while getting the body you so deserve!
DM me for more details!

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