Early Postpartum Movement Guide

Birth Prep Guide

Sustain

Pre/Postnatal Personal Training

What it means to move with intention & simple ways I work with my clients on adding purpose and intention to simple movements 💪🏼 #postpartumfitness #momstrength #postpartum #prenatal #momstrong #postpartumjourney #postpartumtrainer #prenataltraining #deepcore #adductors

Sharing some praise for postpartum strong ✨ 💪🏼 mini series starts tomorrow and is held every Wednesday through 3/26 💪🏼6 week series starting 4/16 #postpartumfitness #postpartumstrong #pelvichealth #pelvicfloor #postpartum #postpartumjourney #mom #momstrength

“Alexa, set a timer for 15 minutes” As moms, we struggle to find time in the day for ourselves and if/when we do it’s usually 30 minutes or less. We are moving and active with our kids pretty much all day long but it’s never intentional or set a side where we can just focus on us. So here’s your reminder to set a timer for 10, 15, 20 minutes and move for YOU. Pick 4 exercises and run through them until the timer goes off (3-4rounds typically with breaks) Need help picking which movements and how to sequence them? Message me and let’s work together 💪🏼 P.S the kitchen is a perfectly acceptable place to work out 😆 #motherhood #postpartumfitness #momstrength #postpartum #prenatal #pregnancy

“What is Postpartum Strong?” Volume up for what you can expect when signing up for my postpartum strong 6 week series at Capella Yoga and Wellness. If you’re interested in learning more, please send me a message or join our 4 week mini series beginning Wednesday March 5 at 10:50am. Save the date for the Spring 6 week series beginning April 16. Classes are held every Wednesday at 10:50am at the beautiful studio in Marina Bay. I hope to see you there 💪🏼💕 #motherhood #postpartumfitness #momstrength #postpartum #postpartumjourney #postnatalfitness #momsofmassachusetts

Whether you’re looking to get back to your push ups postpartum or accomplish them for the first time, breaking down the movement into parts and training them individually before adding them all together will help you reach that goal ⬇️ ➡️ start with a plank hold to ensure your core stability is there ➡️ eccentric-slowly lower your chest toward the ground for a count of 3. Start by doing this on an elevated surface (a bench) then move to the floor ➡️ push off from the ground. Once you’ve mastered the eccentric lowering, train the other part of the push up ➡️ put it all together. Again, start on an elevated surface then move to the floor once you feel ready ^add these to your workouts a few times a week for about 6 weeks and see how much you progress 💪🏼 A milestone goal may not be top of mind early postpartum, but they can be empowering (and fun) once you’re ready to take your training to the next level. #postpartumfitness #momstrength #pushup #motherhood #postpartumjourney #postnatal #postnatalfitness

Finished our first 6 weeks of postpartum strong 💪🏼 Proud of these mamas & grateful to have been able to remind them each week of their undeniable strength 👏🏼 Whether you are a new or seasoned mama, this program is for you. Join us on 11/13 for a 4 week series and again in January for a full 6 weeks. Sign up @capellayoga or shoot me a DM if you are interested in signing up or learning more! #motherhood #postpartumfitness #postpartum #momstrength #postpartumjourney #postpartumstrong #momsofmassachusetts

Experiencing tight hips postpartum? SAME. It is probably the area I have some of the most issues, especially postpartum. Bringing mobility and movement back into the hip joint helps relieve tightness and even decreases low back pain. Use this video as a warm up/cool down, or end of day stretch. #motherhood #postpartumfitness #momstrength #postpartum #mobility #hipmobility #strengthtraining a

Early postpartum mobility for your upper body ⬇️ Postural changes in pregnancy that pull us forward stick around in early postpartum and the holding, baby wearing, feeding positions, etc. only add to that. Prioritize these movements to bring mobility to your thoracic spine and open your shoulders, chest, and back so you can feel good getting back to your strength sessions and tackling your never ending daily tasks of motherhood 💪🏼 & I am still doing these daily at 6 month PP! #motherhood #postpartumfitness #mobility #upperbody #momstrong #momstrength

I’m 6 months postpartum and it feels good to be adding in some regular impact training to support my goals. I didn’t wait a certain amount of time PP to start training impact but I waited until I was confident that my core and pelvic floor could handle that type of demand. Todays movement goals: ➡️ get my HR up / sweat ➡️ clear my head ➡️ train impact + endurance to support my running goals ➡️ get in quick but purposeful movement in between clients I paired each high intensity exercise with a static hold, set a timer and finished within 15 minutes 👌🏻 #postpartumfitness #motherhood #momstrength #impact #returntorunning #pelvicfloorhealth #corestrength

Planks are a hot topic in pregnancy and postpartum so I put this together to demonstrate how you can start to build toward a plank postpartum ⬇️ Things to prioritize: 1️⃣ bringing mind muscle connection back to the core through diaphragmatic breathing 2️⃣ utilizing that breathing while progressing through bear plank variations 3️⃣ managing intra abdominal pressure by learning how/when to activate the deep core ➡️ build up the strength of your deep core muscles using a bear plank. By walking our knees in, this position allows us to better manage intra abdominal pressure before we are ready to extend the legs. Bear plank lift offs➡️ isolated bear hold➡️ alternating leg kickbacks ➡️ alternating arm lifts ➡️ bear to blank ➡️ full plank building up in duration starting with 10s #motherhood #postpartumfitness #postpartum #postpartumjourney #postnatalfitness #momstrength #plank #core #breathwork #diaphragmbreathing #pelvicfloorexercises #pelvicfloorhealth