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Core and Pelvic Floor Work

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I created this super simple, fun and effective postpartum workout challenge, where every workout is only 15-minutes, and you don’t have to have any equipment! We also work on a little bit of ab work, which is safe for diastasis recti. This is such a fun, and simple postpartum workout and fitness routine, that you have to do it to stay in shape this fall! If you want to get straight to the videos, sign up. When you sign up you get a special discount coupon too! Get the Videos! As fall comes around, a lot of us end up inside, which leads to less activity. If you can grab some space and fifteen minutes, then this postpartum fitness routine is for you!! If you are struggling with getting back in shape, and feeling a bit lost, I created a specialized program that now comes in an APP for breastfeeding…

This postpartum weight loss app is amazing because it isn’t just a weight loss app by any means. It is a full nourishing and recovery plan for postpartum mamas to lose the baby weight while breastfeeding, while keeping up a full milk supply. I am in love with this postpartum weight loss app because I created it as a postpartum mama with my third baby. I lived and breathed both the hardships of recovering postpartum without a plan, and the benefits of recovering and losing the weight much faster with a plan. In fact, as I’ve talked about on my other blog, I lost the baby weight by six weeks after my third baby! That being said, nothing like my postpartum weight loss app existed prior to now, so I wasn’t able to follow a plan for my first two babies, nor did I even realize the importance of it!…

Correcting Diastasis Recti and ab separation after pregnancy can seem totally daunting, and almost depressing, but there are very specific Diastasis Recti correcting exercises you can to do really help your tummy go back to pre-baby status. The hardest part of healing your abs and putting things back in place is actually finding the time and space to do it! As a soon-to-be certified Pre/Post Natal Exercise Specialist, I can tell you that the exercises are actually very simple. It is the reconnecting of our minds and muscles that takes more patience than strength. My biggest piece of advice in correcting Diastasis Recti and ab separation after pregnancy is to have a lot of patience! I can’t even begin to explain how hard this is for me. I want to run, jump, squat and work hard. I want to burn off the baby weight ASAP after having a baby, and…

The Postpartum Cure is the only postpartum recovery program that is more than postpartum weight loss. So much more. The program walks you through healing your body through proper nutrition, eating specifically for breastfeeding and milk supply, protecting and rehabilitating your core and pelvic floor, and ultimately helping you regain your strength and get fit again. No other postpartum recovery program goes over all of this. In this unique postpartum recovery program, I take you through Healing, Nutrition, Weight Loss and Fitness. First, we focus on healing + nourishing your postpartum body: I teach you to to properly NOURISH your body, so you can heal quickly, produce a healthy milk supply and lose the baby weight. This program is now available on GOOGLE PLAY, as an app!! I am so excited because it is much easier to navigate and work through the recipes and meal plan. The original program is…

A postpartum recovery plan that focuses on nutrition specifically for breastfeeding, while also allowing time for healing and slowly getting back in shape is so important! Learning to embrace the changes, while also nourishing your body specifically for breastfeeding is the way to go when embarking on a postpartum recovery plan. There are three components that are super important when embarking on a postpartum recovery plan. Many people have put together quick diets, general meal ideas and workouts to help mamas lose the baby weight quickly, but a full recovery plan goes into much more detail than a quick weight loss plan. The three most important components are HEALING, NOURISHING and STRENGTHENING. I am going to go into more detail on each of these three areas, which are all fully covered in-depth in my program. First, let’s talk about just healing postpartum: Your body needs time, rest and nutrients to…

I had the awkward privilege of going through physical therapy postpartum for “down there” after my first baby. I was not happy about it, but it was totally necessary. Not many mamas head to physical therapy after baby, and I think many more should if they can afford it, or have the insurance to cover it. Physical therapists, especially those who specialize in postnatal care, can help tremendously. Knowing whether you need physical therapy can be hard to decide, and sometimes you have to express to your doctor that you believe you need it, otherwise it will never be mentioned. For me, I knew something wasn’t right after my 6-week check up. I was given the thumbs up, but I was totally scared. I felt like everything had closed all the way up…and I felt nauseous just thinking about it. Without going into too much detail, I wasn’t romping around…

Finding your pelvic floor muscles postpartum is not always easy because the mental connection with the brain and the muscles gets weakened after pregnancy and birth. Pregnancy and childbirth cause damage to the muscles and connective tissues in the pelvic floor, which also makes it hard to mentally connect to these muscles. Finding your pelvic floor muscles again, post child birth, can seem overwhelming if you’ve tried to contract and been unsuccessful. I remember when I laid down to work on my core and pelvic floor, and I felt like I HAD NO IDEA where those muscles went. Almost like I lost control of them all together. The whole situation creeped me out so much, I just decided to come back to it later…too long later. The first step you can take to find your pelvic floor muscles again is to simply stop the flow of urine. I personally had…

This Pilates and cardio workout is unique, specifically for postpartum mamas because it focuses on protecting the pelvic floor and core by first engaging and pulling in those muscles, then moves into cardio to help burn that extra baby weight off. This is my favorite form of workout because Pilates keeps you lean. You are maintaining the strength you have by doing body-weight exercises, while burning massive calories through aerobic exercise. First, you want to take yourself through a Pilates warm up, which is engaging the pelvic floor and pulling in your core, BEFORE you start working out. This is SO IMPORTANT!! Healing your body, prior to working out and losing the baby weight is essential to any postpartum plan. I have a very unique, specialized postpartum healing plan that walks you through how to nourish your body properly after birth, so your body can normalize hormones, produce a healthy…

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