Deep Core Stability Improves Diastasis Rectus Abdominis
BIRTHFIT | Blog
by Blog Admin
2y ago
A recent STUDY revealed that deep core stability exercises (like the BIRTHFIT Basics) have a significant influence on improving the functionality of diastasis rectus abdominis (DRA). Write this down and tell someone you love: DEEP CORE STABILITY exercises such as the BIRTHFIT Basics are very important in approximating diastasis rectus abdominis and addressing other core and pelvic floor dysfunctions as well as improving the quality of life for the newly postpartum mother. The study on deep core stability observed women ages 23-33 with DRA and revealed that the group that did DEEP CORE STABILI ..read more
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Excessive Sugar Consumption
BIRTHFIT | Blog
by Blog Admin
2y ago
Excessive sugar consumption is the root cause of many physiological breakdowns and obstacles in each of our bodies. However, we each present with a variety of signs and symptoms. For example, it might show up with skin issues and inflammation, you may present with PMS and period irregularities, and someone else may have diabetes and obesity (1, 2, 3). You see, when you start searching for the root causes of symptoms instead of putting a bandaid on them, oftentimes you’re led to a few common lifestyle habits—one of them being excessive sugar consumption.  “Obesity, diabetes, leaky gut, he ..read more
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BIRTHFIT Coach Seminar
BIRTHFIT | Blog
by Blog Admin
3y ago
Are you a coach? Do you train women? Do you support women throughout the Motherhood Transition? Become a Prenatal and Postpartum BIRTHFIT Coach.  The first step is to complete the BIRTHFIT Education, which is online, and can be done all at your own pace. Next, you would submit your paperwork to become a BIRTHFIT Leader. At this point you’d be listed in our BIRTHFIT Directory where people can search for and find you.  The next step is to attend the BIRTHFIT Coach Seminar. These seminars are live and require full participation from you. These seminars are once a quarter in Houston ..read more
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Movement and Mindset: Diaphragm Breathing & Stability Breath
BIRTHFIT | Blog
by Blog Admin
3y ago
  We get questions all the time about breath. Keeping it simple, we teach two basic breaths—diaphragm breathing and stability breath. Yes, there are hundreds of ways to get creative with your breath and to practice breath work, but you NEED these two breaths at your foundation of breath work and movement. Diaphragm breathing is the basic human breath. You inhale through your nose while your diaphragm and pelvic floor (parallel to each other) lower and exhale through your nose while your diaphragm and pelvic floor naturally return back to neutral. We call it diaphragm breathing because ..read more
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Running Postpartum: How Soon After Childbirth Can I Begin?
BIRTHFIT | Blog
by Blog Admin
3y ago
How soon after birth can I run? Hold up. Running postpartum can look and feel entirely different compared to prepregnancy. Your body has gone through a lot physically, mentally, and emotionally. Running postpartum requires a solid foundation as well as compassion and grace for your physical body. Slow is fast for running postpartum.  While you may feel great at two weeks postpartum, we want to remind you that soft tissue structures inside your body are still healing.  Thinking about an ankle sprain, which is a soft tissue injury, it takes four to twelve weeks, or even longer, for a ..read more
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Lying In (Postpartum Healing Timeline)
BIRTHFIT | Blog
by Blog Admin
3y ago
  We need a paradigm shift. We need to bring a respect and honor back to the motherhood transition. We need a lying in period here in America and other Western Cultures. We need a specific down time in which the only priority is to bond with baby and reconnect with our body. At BIRTHFIT, we strongly recommend a lying in period immediately following birth. In a lying in period, the main objectives are to bond with baby, nourish your soul, and replenish your physical body. This is a time of grounding and integrating. This is not the time to deplete or starve your body. This is not the t ..read more
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Postpartum Recovery Timeline
BIRTHFIT | Blog
by Blog Admin
3y ago
  People have expectations and assumptions about the postpartum recovery timeline. People want to know details. They don’t want to be left guessing. However, birth is unknown. The journey of birth is unknown and the other side is unknown, and influenced by the birth experience. There are a variety of postpartum recovery timelines.  Each birth experience falls somewhere on the spectrum between unmedicated vaginal birth and abdominal surgery via a cesarean. Every person is unique and different; therefore, herbs and pharmaceuticals will influence and affect each person differently ..read more
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Heart Rate Variability
BIRTHFIT | Blog
by Blog Admin
3y ago
Heart Rate Variability is used to assess your body’s ability to adapt via your nervous system. Your nervous system communicates to you when you’re safe or unsafe. Ideally,  80% of the time we will live in the state of safety and only spend about 20% of our time in that perceived threat state. We like to think of Heart Rate Variability as the range of motion of our autonomic nervous system. It is highly individualized and fluctuates greatly. When it is trending down, we look at things like fatigue, dehydration, nutrition, alcohol consumption, stress, sickness, and so on. You could also b ..read more
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Movement and Mindset: Prepare for Labor
BIRTHFIT | Blog
by Blog Admin
3y ago
These are some of our favorite movements to prepare for labor. Labor will happen in all planes of motion. Labor is a dance with mom and baby. Therefore, hip circles, gentle circles in Table Top, Straddle Stretch, and more are such great movements to breathe into as your prepare for labor. We recommend using these movements daily as early as 36 to 37 weeks pregnant. Prepare for labor by giving yourself 10-20 minutes to perform these movements and breathe into each one. We want these movements to feel good in your body. Table Top and High Bear will help baby to line up his/her head directly ..read more
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The Best Pregnancy Exercises
BIRTHFIT | Blog
by Blog Admin
3y ago
We know that exercise provides many health benefits whether you’re pregnant or not. Becoming pregnant may bring up questions about which exercises are safe and which aren’t, or what to do if you want to move, but aren’t feeling so great. We want to make things simple. Take a look at our list of the best pregnancy exercises according to BIRTHFIT.     This entire pregnancy exercise list can be completed at home with no equipment or with a single dumbbell, kettlebell, or bands. That’s it. That’s all you need from this list. These are the basic movements that we are thinking about ..read more
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