Diastasis Recti Self-Check: Assessing Abdominal Separation Post-Birth
Knocked-Up Fitness Blog
by Erica Ziel
7M ago
Diastasis Recti Self-Check: Assessing Abdominal Separation Post-Birth Diastasis recti is a common concern among many women, and if you’re wondering whether you might have it, you’re not alone. In this blog post, I’ll answer questions you might have about diastasis recti. I’ll start by guiding you through a self-check process to identify its presence, and then explore the causes behind it. I’ll help you with effective tips to initiate the healing journey and address common concerns related to diastasis recti.   How Do I Know If I Have Diastasis Recti? The first step in identifying diastas ..read more
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Pregnant? Try These 3 Pregnancy Safe Exercises for All Trimesters
Knocked-Up Fitness Blog
by Erica Ziel
8M ago
Pregnant? Try These 3 Pregnancy Safe Exercises for All Trimesters Welcome, pregnant moms! As you embark on the beautiful journey of pregnancy, it’s important to prioritize your fitness and well-being. Staying active throughout your pregnancy offers endless benefits, like increased strength, minimized aches and pains, and improved preparation for childbirth and postpartum recovery. In this blog post, we’ll explore three safe and effective exercises that you can practice at any stage of pregnancy. Remember to always listen to your body and modify exercises (especially in that third trimester!) a ..read more
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The Benefits of a Prenatal Personal Trainer: Empowering Pregnant Women Every Step of the Way
Knocked-Up Fitness Blog
by Erica Ziel
8M ago
The Benefits of a Prenatal Personal Trainer: Empowering Pregnant Women Every Step of the Way Pregnancy is a remarkable journey filled with joy and anticipation, but it can also have some not-so-comfortable downsides. The physical changes that come with pregnancy can lead to discomfort, pain, and an increased need for support. That’s where the expertise of a prenatal personal trainer comes into play. If you’re passionate about helping expectant mothers on their journey, we even have a pre + postnatal course and certification so you can become certified to help any expecting mama. Understanding ..read more
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Round Ligament Pain During Pregnancy: Causes, Relief, and Deep Core Strengthening
Knocked-Up Fitness Blog
by Erica Ziel
9M ago
Round Ligament Pain During Pregnancy: Causes, Relief, and Deep Core Strengthening Experiencing round ligament pain during pregnancy can be challenging for any expecting mom. As the uterus expands, the ligament connecting it to the hip can become strained, leading to pain. Today I want to share some effective strategies and moves to alleviate this pain so you can have a more comfortable pregnancy. I’ll explain what causes round ligament pain, discuss the importance of deep core strengthening, and provide practical tips for relief! Understanding Round Ligament Pain in Pregnancy Round ligament p ..read more
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Getting Pregnant & Improving Fertility Part 2: Foods for Fertility
Knocked-Up Fitness Blog
by Erica Ziel
9M ago
Getting Pregnant & Improving Fertility Part 2: Foods for Fertility If only there was a magic list of every single food to eat to ensure you get pregnant. The problem with that is every single body is different. Foods that work well for some, won’t for others. In today’s part 2 of our Getting Pregnant & Improving Fertility series we’ll chat about foods for fertility. Foods for YOUR Body Here’s the deal with all of the lists of “best foods for fertility” that are out there, a lot of foods that are good for fertility can cause major sensitivities and inflammation for people. In Part 1 of ..read more
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Getting Pregnant & Improving Fertility Part 1: Best Fertility Supplements
Knocked-Up Fitness Blog
by Erica Ziel
9M ago
Getting Pregnant & Improving Fertility Part 1: Best Fertility Supplements Everyone wants to know the magic secret to getting pregnant as quickly as possible, what to do, the best fertility supplements to take, and foods to eat (as if there’s a “one size fits all” solution for everyone). Unfortunately there’s no magic combination of those things to get you pregnant as soon as you start trying, but there are things you can do that can help the process along while you become a healthier version of yourself in the process! This is the first part in a 3-part series all about improving fertility ..read more
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Exercise During Pregnancy Benefits You and Baby
Knocked-Up Fitness Blog
by Melanie Rickus
1y ago
Exercise During Pregnancy Benefits You and Baby There are a lot of things you have to give up during pregnancy—but research tells us that exercise is not one of them. According to many of the leading organizations on women’s health, the benefits of a fitness routine during pregnancy are outright tremendous (for you and your baby). Doctor’s Orders While women in the 1950s and ’60s were advised to rest and take it easy for nine long months, today’s medical professionals encourage physical activity (with your doctor’s approval) throughout every trimester. Both the American Pregnancy Association a ..read more
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What Affects Tearing in Birth?
Knocked-Up Fitness Blog
by Erica Ziel
1y ago
What Affects Tearing in Birth? I’ve talked about push prep (super in-depth in my KnockedUp Fitness Program) and how to prepare for an easier birth, but today I wanted to talk about what actually affects tearing in birth.  There are 3 things I want to cover that I have found are really critical when it comes to having a positive or negative impact on tearing during birth. After working with 100’s of moms with all different birth experiences, I’ve really found that these 3 things can make or break tearing with a vaginal delivery. Here’s a video with all this info if you prefer to watch: Wh ..read more
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What to Focus on First in Postpartum Recovery
Knocked-Up Fitness Blog
by Erica Ziel
1y ago
What to Focus on First in Postpartum Recovery I get a lot of questions about what to focus on first in your postpartum recovery journey. I want to give you some excellent advice to help you navigate the unchartered waters of postpartum. A lot of women are told they can resume physical activity after their 6-week postpartum check-up, or 10-week check-up if they had a cesarean birth. While this can be true, I highly recommend listening to your body. If you feel like your body is ready for some activity, start slow. Today, I will recommend some breath and awareness work to begin lightly acti ..read more
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5 Ab Exercises to Try After a C-Section
Knocked-Up Fitness Blog
by Erica Ziel
1y ago
Whether you’ve recently had a c-section or are 5+ years postpartum, you may be looking to strengthen your deep core and abs. I have 5 ab exercises that are perfect for after a c-section, no matter how long it’s been. If you’re tired of numbness in your lower abdomen or are just looking to wake up the pelvic floor, strengthening the deep core is key. Here are 5 moves to try! Ab Exercises After a C-Section Move 1: Pelvic Tilt Pelvic tilts are a great way to start waking up the pelvic floor. When I do pelvic tilts, I put my hand on my lower belly to help with the mind-body connection. When you ..read more
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