Exercise during the first trimester varies from person to person. You may be experiencing first trimester symptoms and exercise is the last thing on your mind. If that’s you, that’s okay. Let your focus be on rest. If you’re feeling good and want to continue or start exercising, the tips in this post will help you get going. Remember that exercise is not harmful to you or your baby. Keep moving when you can! Breath work exercises include getting familiar with diaphragmatic breathing, piston exhales, pelvic floor contractions and the connection breath. Download my free deep core guide whe ..read more

Abdominal bulging, also known as abdominal doming or breadloafing, is when the abdominal creates a popping appearance at your core, most often noticed near the hip bones. This often occurs when doing abdominal exercises such as sit ups, double leg lifts, and crunches. What is happening during abdominal bulging is that the rectus abdominal (six pack muscles) are dominant, taking over the move and not allowing the transverse abdominus (TVA) to support the movement for optimal function.   Image via sculpt daily   How to improve this: Learn how to connect to your transverse abdominus t ..read more

If you recently gave birth and itching to start some form of exercise, start with the basics. The moves in the instagram video below are exercises from our postpartum recovery plan (week 2). They’re gentle + foundational steps needed to begin the reconnecting + rehabbing phase postpartum. When can I start? Anytime. The exercises in the postpartum recovery plan are no more taxing than the daily activities you’re already doing, so you can begin prior to your six-week appointment. View this post on Instagram A post shared by Leslie ? Pregnancy + Postpartum Fitness (@empoweredfitandwellness) Let ..read more

One of the most frequently asked questions that I get as a prenatal coach is if it’s okay to continue or begin lifting weights during pregnancy, and the answer is yes. Strength training during pregnancy is safe to begin or continue as long as your doctor has cleared you for exercise. All pregnant people can benefit from a strength training program to keep up with the demands of pregnancy and postpartum life. To learn more about exercise during pregnancy, check out my prenatal fitness guide. View this post on Instagram A post shared by Leslie ? Pregnancy + Postpartum Fitness (@empoweredfitandwe ..read more

If you recently gave birth and itching to start some form of exercise, start here. The four moves in the instagram video below are gentle + foundational steps needed to begin the reconnecting + rehab phase postpartum. With our postpartum recovery plan, I guide you week by week in your postpartum journey. You will get: 8-weeks of guided classes to help you recover + regain strength gradually. Exercises that will build strength for motherhood Pelvic floor exercises and education to manage leaking when you exercise (it’s common, but not normal) Deep core exercises to manage symptoms asso ..read more

Return to exercise postpartum with my 8-week recovery plan. This 8-week recovery workout plan on-demand is designed to help you reconnect to your body and rehab after birth. You will learn: ✔️effective breathing techniques ✔️pelvic floor and deep core exercises ✔️how to manage pressure to lessen symptoms associated with pelvic floor dysfunction and diastasis recti, such as abdominal coning/bulging and urine leaking ✔️how to strengthen your body to feel supported in motherhood This self-paced 8-week program can be accessed 24/7 with your on-demand subscription. Start today with a 7-day free ..read more

The rehab and reconnecting training phase postpartum is key whether you wait six weeks or begin sooner. There is nothing magical happening at 6 weeks postpartum that makes it okay to begin your pre pregnancy workout routine. Before you begin running, heavy lifting or other high intensity activities, foundational work is needed. My postpartum recovery playlist walks you through the rehabbing and rebuilding phase so that you can avoid leaking while running and have a solid foundation to take your fitness to the next level. Click on the link below to get 7-days of free access to these classes ..read more

The postpartum period is often thought of as the first 6 weeks after giving birth, but it really goes well beyond that. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The phrase “Once postpartum, always postpartum” means that after being pregnant and giving birth your body changes and can experience long lasting impacts on your health and the way you move. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now, this doesn’t mean that you have to continue rehab type exercises for life, but it does mean that someone who had a child 10 years ago can still be experiencing symptoms related to their pregnancy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The likelihood of pelvic floor and core dysfunction incr ..read more

Doing basic daily tasks after giving birth can be challenging. Getting in/out of bed, picking up your kids and basic household chores are some tasks that you will need assistance with in those early weeks. In this blog, I am sharing techniques to help you get in and out of bed to regain some independence. The log roll consists of rolling over to your side and using your upper body to sit you up when getting out of bed or lying in positions (click on the video below to see how). Doing this helps avoid added pressure on your core and incision. This technique is also recommended during pregnancy ..read more

Exercising during pregnancy and postpartum is a great way to improve muscle strength and endurance to prepare you for the demands of labor and motherhood. It is also a great way to improve your mood and help you reconnect to your self postpartum. You know, when you have given birth and feel like your body is not your body? Yeah, it can help with that too. If you’re not convinced, here are some of the benefits of exercise (strength training + cardio) to hopefully motivate you to start moving your body: ⠀ ▪️Keeps you strong & fit, allowing you to better perform daily tasks like picking up b ..read more