Whether you are a fitness professional looking to expand your knowledge and add more tools to your tool belt or you are someone who takes health and fitness as an important part of their everyday life, who may be experiencing an addition to your family soon or already had your little one arrive👶🏻 The Pre/Post Natal Corrective Exercise Course from @fitforbirth Is well worth your time and investment. I’m saying this from experiencing it myself.
Next Course is coming mid Sept, don’t miss this opportunity.
USE CODE: nlcfitness and receive $50 off your investment👍
They say your tribe is your vibe and this vibe is 👌🏽. Happy Birthday to another soul sister that I met during a fitness journey! Wishing you a day full of champagne, charged laptops and pampering 😆. It’s funny, as you get older, the circle gets smaller but so much more valuable. Surround yourself with people who challenge you, cheer you on and allow you to unapologetically be you! This is going to be a big year, I just know it! ❤️ @natasha_.rae @natasharaeartistry @malorieavaline @teambsh @tammystreichwbffpro @ari_is_fit
Mommies it is super important to avoid any high impact exercises that puts strain on your pelvic floor during and after pregnancy🙏🏻🙌🏻👏🏻 Activities include running (past a certain point in pregnancy), jumping & skipping. This includes rebounding exercises during pregnancy and only resume rebounding postpartum once you have regained the strength in your pelvic floor & deep core☝🏻 I get a lot of questions about this one.
Come join our classes and learn how to SAFELY and EFFECTIVELY strengthen your core & pelvic floor - and not to even mention all the other benefits of exercise during pregnancy you will get as a big bonus!!💪🏻🤰🏼🙌🏻😁
Throwing it back to 2016 for you ladies!
Training during pregnancy:
🤰🏽 Is not the same as Pre-Pregnancy. Not all personal trainers are equipped to truly guide pregnant and post partum women
🤰🏽It must include appropriate recruitment of the inner core muscles (think transverse abdominis) and pelvic floor
🤰🏽 It must be modified to avoid exercises that increase intraabdominal pressure. Why? Because this increase pressure sets you up for possibly diastasis recti
🤰🏽 It all starts with BREATHING correctly. Your training during pregnancy determines your ability to snap back (not immediately, but adequately) post partum
🤰🏽This type of breathing also allows the babe to thrive. Increasing oxygen to the placenta/baby puts more of that good good in & pushes toxins out
🤰🏽I recommend mastering the breath and recruiting appropriate muscles & then throwing in your training. Notice how I am dynamically activating my core in this video (aka pushing K out)
🤰🏽 This was around 38 weeks and I probably needed some rap music and endorphins
🙋🏽♀️ Check out that waddle at the end. 😂 - There are far too many “recommendations” during pregnancy out there & I encourage all mommas to do your research. What you do during pregnancy absolutely determines the strength of your pelvic floor and the extent of your possible separation. I honestly love chatting with pregnant gals at the gym. There is something so wonderful about seeing a momma grind for herself and the babe! Maybe I should start a blog?
Last night I was laying in bed looked at the hubs and said "sometimes I scroll through Instagram and just question how I’m
coming across and wonder if I should just wear fancy outfits, actually learn photography and get a tripod and do these pics myself or what lmao" (take on another hobby? LOL. These IG pages dropping some really dope images and look at me with my mirror selfies) and he said “don’t overthink it and just do you. Isn’t that what you’re about? Doing your own thing?"...as usual.."I want to do my own thing" and then he smiled and we went to bed. So, here’s a selfie in a mirror in Vegas because really that’s my second home 😂..and vacations are where I actually brush my hair and throw on some bronzer without wheels on a bus 🙌🏽. I hope I come across the way I intend (authentic) and I also hope I help some people along the way. That was the intention four and a half years ago when I started this account. It’s something I squeeze in between the hustles/life and hopefully connect by sharing! Happy Saturday, loves!
Sliding into the weekend like..💦👙😁. Ladies, wonder how to get a bikini body? Here’s a tip: put the bikini on. Boom! Bikini body 😜. Stop fretting the small stuff & give yourself some slack and just go out there and embrace that mom bod. We all have our share of insecurities #holla , but guess what - that bod literally made a human and, that’s pretty freaking badace if ya ask me. Your babes don’t care about your cellulite (yes, I have some 🙌🏽 - it’s normal), stretch marks, your muscle mass, etc. Years from now, they will look back and just remember how flippin’ happy they were going down a 3 foot slide 😂. I mean look at this babes face! Happy Friday, go find yourself a slide, a mimo & get that sun before everyone comes through with their PSL’s and boots. 🙄 #teamsummer#livingourbestlives#weeeee
During pregnancy and even postpartum, Mom has higher levels than ever before of the hormone RELAXIN in her body. Relaxin reaches peak levels at the end of the first trimester until birth and can remain in her body at higher levels for up to one year after mom stops breastfeeding. This hormone does what it sounds like - relaxes and loosens ligaments, tissue, joints, and facia in moms body to prepare her for her rapidly changing body among other reasons. Due to this hormone, mom has a greater chance of over-stretching, hyperextending, and general joint instability. As a coach, I tell my clients to do stretches that feel good to her, that she can perform on her own, and that she was already doing prior to pregnancy. Pregnancy and postpartum is NOT a time to see how far your can go or a time to increase range of motion anywhere. Foam rolling, massage techniques, and gentle self-stretches are great options for pre and postnatal moms 😀 Have a great weekend everyone!
“Stay Active…Working out is such a great way to relieve stress. It helps me feel better. Pregnancy is such an emotional rollercoaster so working out just hs helped me to stay sane”
Episode 11: Nohemi’s Journey through Pregnancy.
All episodes are here: Isabellafitness.com/nohemi
#Crossfitpregnancy#ifnohemipregnancy @crossfit @crossfitaffiliates #firsttrimester#firsttrimestercrossft @fitforbirth #fitforbirth
👶🏽 due date August 27, 2018
Hi friends! 👋
I haven’t done this in awhile so I figured i would tell you a little about myself especially if you are new here! I have lived in New Hampshire since November of 2017, I was born and raised in Massachusetts so not too far from home ❤️ I left my full times sales job last year, registered my own coaching business early 2018, and this is the first time in my adult life where I am working 100% in health and wellness 🙌 I am super busy - I work semi-full time for myself as a health and exercise coach, part time as a head coach for @fitforbirth, and part time as a coach at @orangetheory! 🍊 As a business owner, you can find me coaching private training sessions (in home and online), teaching group pre and postnatal fitness classes, networking, writing blog posts and newsletters, and staying active on social media! 🏋🏻♀️ In my spare time I love to hike and spend time outdoors in the sunshine, beat my husband in cribbage (or any game for that matter!), create new recipes, and travel. 🏔 My keys to success are to SET GOALS and stay on top of them, and to embrace failures as a next step towards success ❤️ Thanks for reading all the way through, you are amazing and a huge reason why I do what I do! Now since you know a little more about me, tell me something about you!
All the feels with her being 9 months in this video. 😭 Look at her giving me the “hey girl, you can’t tape all by yoself, I’m comin!”-look as she crawls up 😂
I think I was about to film a clip of me doing some sort of quick workout since I didn’t get to in the AM. I skipped my workout because my body was literally hanging on strings that day and no amount of coffee brewing was going to light a fire to get my hiney out of bed before work. You know like when your eyes burn? 🤩 She was teething & I had a long work day, aka mombie mode
We really are so hard on ourselves as moms. Like you go from sleeping through the night like sleepin’ beauty (with this belly) to literally raising a human, navigating all the motherhood space, feeding, etc (lmao, this etc is light because honestly I could write a book to elaborate the E T C). Then, you go back to work and still find harmony while you’re going through regression number 1039484. Then, you’re like wait - I need to do something for me. 🤨 It’s a constant challenge in so many ways. But THEN YOUR’E LIKE wow, look at that time that just passed my 👀 balls and I am watching this video just melting. I didn’t even do my workout here. I was like omg, she’s crawling so much now and look at tiny tooth and her smile. 😭 Screw da workout 👋🏽. Oh & definitely screw cleaning up the living room. #chroniclesoftheformerOCD 😂 #JKstillOCDbutatamedone
So, yes. Sometimes screw the work/errands/cleaning/workout and just roll around the carpet with your baby. The. End. #tbt#thisismotherhood#thebesthood
BOOTCAMP and NEW MOMMY do NOT belong in the same sentence, ladies. ✨
There’s no question that there is almost a sense of desperation among the community of new moms when it comes to snapping back “into” shape after pregnancy and birth but bootcamp is NOT the answer. In fact, this desperation needs to be quieted because it’s so much more beyond what’s on social media and that dreamy celebrity before and after picture. I am an advocate for spreading knowledge about what’s under the 🚗 “hood.” Which is not seen by the naked eye: your pelvic floor and deep core makeup
Education BEFORE and DURING pregnancy, and birth and also “re-training” BEFORE training in the early stages postpartum will give momma’s the foundation they need to (gradually) get back to bootcamp when the body is ready.
Engaging in high intensity activity before fully restored pelvic floor and core function sets mom’s much further back in the process. Slow & steady (and informed), wins the race ladies 🤗. Every pregnancy and recovery is different, but one thing is for sure - the pelvic floor and deepest core muscles require time and proper retraining
Take the time, enjoy your babes, REST, practice caution, evaluate for diastasis and pelvic floor abnormalities. Now, BRB while I go in a corner and get all emo because my baby is not such a baby anymore 😭😭😭. Tell me momma’s, does it ever get easier? #tbt#5monthspostpartum#thesnapback
You can start latt stretches with the “Ball Latt Stretch” which is essentially putting your client in the hands & knees position, then placing one arm onto the ball, and reaching that arm toward/across the midline while tucking the pelvis.
Latts attach to the back of the pelvis. When they’re tight, they can force an anterior tilt (tail up). So this stretch is a great way to work with a client who has this imbalance! . #fitforbirth#correctiveexercise#fitmoms#exercise#fitforlife#pelvictilt
A few of our pics from our #PreggieFit shoot we did with the beautiful mommy-to-be @nadiabeukes 🤰🏼💗 This was SO much fun and I feel so blessed to have shared this special time with Nadia and to have kept her fit, strong & healthy during her pregnancy🙏🏻🤰🏼You are GLOWING 💗
📸Photographer: @ev_art_productions 🏃🏼♀️Beautiful athleisure wear @movepretty. They have a great #movepreggy range for all you pregnant mommies out there
Have you been waiting for your chance to join a live certification event? Our Pre & Post Natal Corrective Exercise Specialist Course is going to be LIVE in Miami, Florida September 14-16.
It’s pre-sale pricing until August 15th! $497
This is your chance to gain confidence in your skills as a pre & postnatal professional.
We will meet for 3 days where you will *Earn CEUs *Meet like-minded professionals impacting the pre&post natal fitness world. *Get hands-on experience with pre & postnatal volunteers. Coach them through changes that will impact the rest of their pregnancy or post-partum recovery. *Ask questions to the event facilitator and Fit For Birth Founder, James Goodlatte. This is a chance to learn from an industry leader! *Leave with the knowledge and experience you need to confidently work with pre & postnatal clientele.
Learn more! Link in bio. #liveeventsmiami#fitnesscourses#miamifitness#miamifitnesstrainer#joinus#fitforbirth#exercisemiami
Recently I have started donating my time going around talking to other coaches about exercise during pregnancy and postpartum. Like with many areas of my dream job, it has been very rewarding. Last week I had the pleasure of working with the coaches at @rockhardtr. As much as I love teaching clients, teaching my peers is super fun too! We chatted all things diaphragmatic breathing, TVA activation, pelvic girdle pain, and more! If you are looking to have someone come in and talk to your team about pre and postnatal exercise, reach out to me and if you are looking for a new approach to exercise and movement, go check out the highly skilled team at Rock Hard in Bedford!
MONDAY | One of my favorite parts of my Monday morning routine is checking in with my clients journals 📝 and reading their reflections.
What I love about the act of journaling lifestyle habits is that it gets you out of your head and into story-lines you might be telling yourself about how ‘good’ or ‘bad’ you’ve been and creates a reflective and future-oriented space to try to understand why we do certain things and how we might be able to make small tweaks to feel a little bit better every day.
Curious how coaching might be able to help support you in your long-term weight loss goals? Let’s chat! Schedule a complimentary 20-minute coaching session with me. Link in profile.
⚠️long proud sister post!⚠️
🔹️This is a picture from the end of Jan/beginning of Feb this year...clearly zero filters, selfie rookies🤳😆 it was from the beginning of one of my people on this planet's wellness journey! My sister is amazing...she had been down with an injury that kept her from the physical activity that she LOVED, and was struggling to know where to start back in fitness (afraid of back tracking) and knew she needed changes in her eating/nutrition but again 🤷♀️. 🔹️We we chose a program as a base, used the guidelines from that to form a nutrition plan. Did she stick to the workout plan exactly? No. Because she had so many options, some days she danced it out or did straight core work. Some days she did a shorter workout or doubled up to balance things out. The important thing was, the goals stayed the same, but she was flexible in the journey 💥Because she kept going, over the past 6 months she has shed 18.6 lbs and 13 inches all around!!💥 Day by day, just kept moving and adjusting as needed. That is steady and held weight loss, strength that shows and other gains!! 💪💪💪
❔ If you have been wanting to start your own journey but dont know where or how to start- weight loss, gain strenght and definition, learn healthier food choices and eating habits- anything! I have a success group starting Monday August 6th that is perfect for you👉 interested or have questions first? Drop me an "im in" or a direct message. I can't wait to help!!🤗
REAL TALK | Have you ever noticed how much advice around pregnancy nutrition is oriented around what you DEFINITELY SHOULD NOT be eating as a pregnant 🤰 person?
While it is good to stay educated on some of the risk factors that certain foods/drinks/supplements might have on your growing baby so you can make the best choices you can for YOU and your family, when it comes to maintaining a healthy relationship to food during pregnancy, I find some of this overemphasis and fearmongering a bit unhelpful.
From working with clients and from my own personal experience with overcoming binge eating behaviors, this overemphasis on what we SHOULD NOT be doing versus what positive things we CAN and HAVE incorporated can be triggering and unhelpful.
While I certainly have had my share of moments of self-judgement for choices I’ve made, the moments I have found myself most in flow with healthier habits over the past few months have been when I have shifted away from focusing on what I should or shouldn’t be doing to what I know serves by body well including trying to get as many nutrient-dense, real foods into my diet as possible and being sure to ACKNOWLEDGE myself for getting them in rather than beating myself up for giving into a craving from time to time.
From the world of dieting, we know that self-bullying and perfectionism rarely produces long-term changes and results that stay, while staying connected to our higher-selves and how we want to feel and care for our bodies and practicing self-compassion does. I truly believe this can’t change during pregnancy.
August is breastfeeding awareness month 🤱🏼 And we are here to tell you it’s more than just about the milk!🍼🤱🏼
*Babies ask to be breastfed when they are THIRSTY
*Babies ask to be breastfed when they are HUNGRY
*Babies ask to be breastfed when they want LOVE, affection and comfort
*Babies ask to be breastfed if they need the components of the milk for growth, development, immune system and to recover from illness
For the mom??
*Promotes postpartum recovery and delayed ovulation
*Promotes better health, sleep & better emotional health
*Lowers incidence of reproductive cancers and cardiovascular diseases
*Promotes bonding between mommy & baby🤱🏼
Today’s class was such a goody!! Women ranging in all stages of pregnancy keeping fit and strong🤰🏼💪🏻A few things to know about our #PreggieFit classes:
🤰🏼Exercises are ALWAYS safe for pregnancy. They are modified to suite the needs of the forever changing pregnant body and allows room for change
🤰🏼We DON’T perform high impact exercises. So you won’t find any jumping and bouncing around here!
🤰🏼Exercises aim to prepare the body for birth, strengthening the deep core and pelvic floor the SAFE way - so no crunches and sit-ups 🤰🏼Exercises are functional & strength training based. Building stronger, fitter mommies!!
🤰🏼You go at YOUR own pace - every pregnant body is different and if you feel you need rest, then you rest 😁
🤰🏼We build a community of mommies here - all the ladies here become friends, it’s a place where you can debrief a bit and connect with other mommies - judgement free!!!
I LOVE what I do & I LOVE my clients💗
#looking back 👀 on the fun of our live courses in March and ——-> to our upcoming live events in September and November! You can join us in Miami September 14-16 for an amazing hands-on learning experience. *3-days of instruction, lectures, and practical learning *Meet other industry leaders and grow your network in the pre&postnatal world. *have a ton of FUN with us while we work with pre & postnatal clients to practice the skills learned in the PPCES curriculum. #fitforbirth#miamievents#miamifitness#miamiprenatal#miamiprenatalfitness
🌼On my drive home from work I was reflecting on what my work is and what I get to do every day...through Yoga, Fitness, and Nutrition, I get to help people feel better- inside and out! 🔹️They become stronger and more confident. They move with less pain, manage stress in healthier ways, learn to love their bodies and what they can do for them instead of feeling trapped, and we do this through both movement AND in stillness 🔹️We do this at the gym, in the studio, over the phone or computer. I get to help to identify goals and give the tools to reach those goals! How freaking awesome is that?! I am so incredibly grateful for the work I do, for the clients who lean on me, and an incredible network of mentors and community of like minded people to connect with and lean on as well, and husband that loves and supports me!
🌼So THANK YOU to everyone who has already been a part of this journey with me!!
🌼If you'd like help in reaching your wellness goals, please throw me a 👋 or 👍, or send me a direct message so we can chat and see how I can support you!! 💥AND 💥 if this work sounds like something YOU could love to share, live and learn PLEASE let me know so we can see if it's a fit for you!! I can't wait to hear from you all !💥
It’s all in perspective. 👓
Now, this is easier said than done given our access to social media + platforms. Life was easier to visualize and “dream/manifest” (if you will, lol) when there weren’t massive stories, posts, social media icons with massive amounts of followers (PS - follows and likes mean nothing really, let’s all remember life before these virtual platforms) etc. Look at the most successful people in this world and reflect on where they spent their time and energy to get where they are today
Social media is full of information, but it can also be a thief of joy by comparison, make yourself wonder why you are in your position and the other person is in theirs, even make you freeze and not continue to chug along with whatever your vision may be. Don’t let one persons current time zone cripple yours. Imagine what you can accomplish without dwelling
Stay in your lane and fully embrace your vision and grind. It will be worth it
Welcome to the party. The time is now. 🙌🏽
SALMON OVER ZOODLES WITH PESTO 🌱
This quick-to-prepare weeknight meal has become an absolute favorite of mine over the last few weeks!
✔️ 3 oz wild caught salmon fillet
✔️ 1 large zucchini, spiralized
✔️ 1/2 cup cherry tomatoes, halved
✔️ 2 tsp pesto (jarred or homemade)
✔️ fresh basil for garnish (optional)
✔️ olive oil, salt, + pepper
Heat a grill pan over medium heat. Pat salmon dry and lightly brush with olive oil. Season with salt + pepper. Place salmon on grill pan skin side up and grill for 2-2.5 minutes, flip and lightly coat flesh side with pesto and grill for another 2-2.5 minutes. Meanwhile, add 2 tbsp of water to a skillet and add spiralized zucchini and tomatoes to pan. Cover with lid and let steam for 5 minutes, adding remaining pesto to the pan 1/2 way through and stirring to coat well. Plate salmon over Zoodles and garnish with fresh basil leaves and dinner is served!
Looking for other great healthy and easy meal ideas? Head over to coachingbyjennifer.com or schedule a complimentary coaching session with me. 📞 Link in profile!
HEY PHILLY 👋 WHO WANTS TO WORK OUT WITH ME THIS WEEK?
I’ll be coaching @rowzonerittenhouse on TUESDAY and THURSDAY mornings at 6 AM!
Join me early to get in an awesome heart pumping high intensity rowing + strength hybrid workout in before your day starts!
Tues: Lower Body | Thurs: Core/Abs
Sign up on @classpass or @mindbody Or DM me for more details!
RECIPE: BLISSFULLY GREEN SMOOTHIE
This smoothie is one of my all-time favorites from the #coachingbyjennifer recipe archives and perfectly refreshing and full of healthy veggies for these dog days of summer!
✔︎ 1 scoop of vanilla protein powder, unsweetened or stevia-sweetened
✔︎ 2 cups fresh spinach
✔︎ 2 stalks of celery, chopped
✔︎ 1/2 large cucumber, chopped
✔︎ 1/2 large apple, cored
✔︎ 2 Tbsp chopped parsley
✔︎ 1 Tbsp lemon juice
✔︎ 1/4 inch slice of fresh ginger
✔︎ 1/2 cup water
✔︎ 4-5 ice cubes
Place vegetables, apple, and parsley in blender with 1/2 cup water. Once blended add lemon juice and ginger to taste, then blend in scoop of protein powder. Add ice cubes until your shake reaches the icy consistency you desire!
BONUS PREP TIP: Since this shake requires many different vegetables, try cutting up ingredients for multiple shakes at one time. Freeze the extra veggie and fruit mixtures in ziploc bags to keep in the freezer so that the next time you can easily dump them in the blender, blend, and run out the door with a healthy, nutrient-packed meal!
This is one of my lovely mamas-to-be practicing some piston exhalations as part of our belly training 🤰👍🏻 Getting the diaphragm stronger and learning how to activate and stabilize your deep core is super important in pregnancy (and beyond!). We are working step by step on creating a strong core canister and mastering the Core Breathing Belly Pump!Come check out my Pregnancy & Birth Fitness Class to learn how to perform belly (diaphragmatic) breathing and be mentally and physically fit for pregnancy, birth and beyond! ❤️#prenatalworkout#pregnancy#prenatalfitness#core#diaphragm#birth#naturalbirth#healthymama#strongmama#fitforbirth
2️⃣3️⃣ WEEK BUMP UPDATE!
These second trimester weeks seem to be flying by, and @tdanthony and I are loving watching BBA (Baby Boy Anthony) grow and still can’t get over how incredibly strange and amazing it is to feel him bopping around inside my belly - especially after his favorite spicy salsa 🔥 from @tortilleriasanroman
I am so grateful to be feeling GREAT right now and love that I’m back to feeling powerful and strong in my workouts, especially now that I can get back to more lower body lifting now that my foot injury is on the mend!
Also, lets be honest, it’s great to not feel like I need to take a nap 3x a day like I did for the entirety of the first trimester. 💤💤💤 I mean naps are great and all, but a girl has got to get SOME stuff done!
I’m also so grateful that vegetables and things like sweet potatoes 🍠 are starting to sound more appealing again. I was lucky not to have any morning sickness, but food aversions like coffee, sweet potatoes, and dark chocolate and a diminished interest in veggies in general were definitely a real deal struggle for me for a little while.
I have a lot to share in some longer blog posts later. I’ve been really trying to stay present and enjoy this journey as I go through it, but as with any big life change, there is such a rich emotional experience that goes with it and it’s been interesting to observe body image feelings and sensations that I’d ‘forgotten’ about from before I began my weight loss journey get triggered as I’ve watched myself get bigger. And, of course, there are things like the pressure to eat perfectly healthy and the guilt that goes along with it when I inevitably ‘slip up’. But instead of ignoring these thoughts and feelings, I’m trying to lean into them and explore them rather than let them dictate my experience. 💕💕💕
Fun fact: Muscles don’t have to prove you’re really strong. And, @oribe dry shampoo is gold when you don’t have time to wash your hair, ever. ❣️ #datenight
PSA: Don’t let your husband do the Kiki Challenge at night. See IG stories for details. 😂 Karishma was not with us, okay 💁🏽♀️.
Karishma’s advice: Be the CEO your parents wanted you to marry. And be a strong girl. SOUND ON 😜
Let’s teach our girls to use their voice, be brave and fearless. If a two year old can grasp this, why do we unlearn concepts like this as we age? Something about the imagination and fearless life as a toddler, huh? Food for thought, ladies. 💯 #empoweredwomenempowerwomen#CEO#dreambig
No better way to end the week than with an exercise class with baby! Sending these Mamas off right for the weekend (with some posible sore legs 🤣). Join me every Friday at 10:30AM at The River Guild in Concord!
Wondering what to do with your baby when you come to the MommyFit & Early postpartum classes?? Swipe left👉🏻👉🏻👉🏻
We now have a stunning baby nest sponsored by @kooshuhn for the babies to chill in while you can train with ease💪🏻💁🏼♀️ This beautiful braided baby nest is safe & comfortable all you need to bring is their own blanky to keep them warm! Go have a look at their page and all their beautiful, hand made with love products!💗🤰🏼
Early postpartum classes are for mommies who had natural birth (4weeks+) and C-section (6weeks+). Focus on recovery & restoration and strengthening the pelvic floor and deep core again💪🏻
MommyFit classes are for 12weeks postpartum onwards and we are increasing the intensity again slowly to get you back up safely to your pre-pregnancy fitness levels.
Contact me for class details email@example.com
Hooman-pup, why you sleepy all the time?! Cleo approves of the newest addition to the fam, Julius.
He had his birthday on Monday the 23rd of July, 53 cm long and 3950 grams of gainz! 💪
I gave birth in our living room in a birth pool overlooking the sea with Peter (and a midwife) helping me through labour. No painkillers, only breathing my way through it and Peter’s hands squeezing my lower back with every contraction. I’m not gonna lie, giving birth is the toughest workout I’ve ever done, nothing compares 😳 The next day every muscle in my body felt like it had gone through a meat grinder.
I cannot accentuate enough how huge a role my level of fitness played in my pregnancy and birth, no complications in either and the ability to go through 33 hours of contractions/labour without loosing it... I’m truly awed by my body and so proud of myself 💕
Now it’s time to enjoy our son and recover, the post partum period is not only the next couple of weeks, it’s forever.
I’m going to finish off this terribly long post by highly recommending @birthfit - being fit for birth is essential in my head. I will attend their seminars as soon as possible, so I can implement their methods into my own coaching and therapy style 🙌
Before motherhood ➡️ during pregnancy (like super late y’all, homegirl came at almost 42 weeks) ➡️ less than a year after
Pregnancy is NOT an end. I repeat, it is not an end. In fact, it’s the beginning. Of many, many things. Including..asking your husband if your kid pooped and how soft or hard it was. 😂 All jokes aside, cheers to the snapping back. Physically and MORE importantly, mentally
All women are badass. The end. 👋🏽
How are you keeping fit and strong before and during your pregnancy??🤰🏼
Our preggiefit classes are aimed at keeping the ladies strong as well as fit for labour & birth. Even if you are not pregnant yet but hoping to conceive in the near future our classes are perfect for you as well. It is a great opportunity to learn correct core engagement and strengthen the posture to help the body adjust easier to the demands of pregnancy and give you a great foundation to already enter this phase of your life🤰🏼💪🏻
It’s never too early to start ladies - don’t wait for pregnancy to start exercising and get fit🤰🏼🙌🏻
Commonly start latt stretches with the “Ball Latt Stretch” which is essentially putting yourself in the hands & knees position, then placing one arm onto the ball, and reaching that arm toward/across the midline while tucking the pelvis.
Latts attach to the back of the pelvis. When they’re tight, they can force an anterior tilt (tail up). Happy stretching!! #exercise#correctiveexercise#fitmama#fitpregnancy#fitforbirth