Giving birth can put incredible strain on a woman's mind and physique, resulting in changes that may make it difficult to feel connected with your body. Fortunately, readjusting to exercise can help you restore muscle strength, promote healthy weight management, and raise energy levels.  These benefits can be increased, as well, when you choose to transfer your workouts outside. That's because research shows that outdoor exercise can provide a significant, positive impact on your mental health postpartum, especially when it comes to dealing with stress and anxiety. However, you might feel ..read more

If you're reading this, chances are you're part of the powerful movement of moms committed to exercising through pregnancy and beyond. You should feel empowered and proud to be part of this growing revolution. I recently presented at a global conference for the fitness industry and shared information on trends, challenges, and opportunities. I thought you might be interested to see what’s happening in Mom Fitness too!   A Glimpse at Mom Fitness Today I’ve been fortunate to witness just how many moms are prioritizing physical activity and fitness during and after pregnancy. At Active Mom ..read more

Whether you’re pregnant and want to begin exercising to have a more comfortable pregnancy or a new mom ready to focus on fitness again, with all of the apps and internet clutter it can be hard to figure out where to begin. That is why I’m sharing the method I developed and have used with hundreds of moms and moms-to-be. It’s called Core, Function & Fitness (CFF). CFF is an approach. It’s a strategy. It’s a guide to help you determine where to begin your fitness journey and a framework to help you prioritize what to focus on during your workouts. Whether you’re pregnant and want to begin e ..read more

You may not have known anything about pelvic floor muscles until pregnancy or after having a baby. Most likely, you’ve heard two things 1) you should do kegels to strengthen them, and 2) problems with these muscles can cause incontinence.  Those two things are a good start, but I’d love to provide you with a bit more education so that you feel empowered to care for these muscles and/or continue to exercise if you’re dealing with pelvic floor muscle dysfunction. In this post, we’ll talk about where the pelvic floor muscles are located and their function, common problems that can occur, and ..read more

Don’t get me wrong, I love seeing so many apps like Nike and Peloton offer prenatal and postpartum workouts. However, the downside is that most moms will jump around to different workouts and won’t “personalize” their exercise program. When I talk about a personalized workout plan, I’m referring to developing and following an exercise regimen specifically for you. This doesn’t mean you have to work with a personal trainer or that every exercise session needs to be planned specifically for you, however, that is the ultimate way to make sure you have a customized exercise plan.  Personaliz ..read more

The physical changes to your body during pregnancy don't immediately disappear postpartum. One common change is diastasis recti abdominis (DRA), also known as abdominal separation. While this might sound intimidating, it's essential to recognize that DRA is a natural part of pregnancy in order to make room for your growing baby. It's also important to note that if you have abdominal separation, with the right guidance, you can regain core strength and confidence, and return to physical activity and exercise. Understanding Diastasis Recti: Diastasis recti, or abdominal separation, occurs as the ..read more

For moms, living a long healthy life means seeing our kids grow up and witnessing who they become. In areas called Blue Zones, certain lifestyle habits help residents live to 90, 100, or beyond. Genetics plays a role, but researchers have found it’s our daily behaviors and environment that play a bigger role. So what can moms learn from the Blue Zones in order to live a long happy and healthy life with our children? Plant-based Isn’t a Fad In Blue Zones people are eating minimally processed, plant-based foods like fruits, beans, vegetables, and whole grains. Note, that these are not the proces ..read more

Belly fat is something many of us struggle with, especially after pregnancy and going into menopause. The fat stored during pregnancy and the change in estrogen is responsible for fat distribution to your abdomen. And while watching what you eat is essential, a recent research review shows exercise may be even more effective for specifically targeting visceral fat. Visceral fat is the fat that wraps around organs deep in your abdomen. This type of fat increases your risks for things like heart disease and diabetes. So losing it is good for your health.    Photo by Andres Ayrton ..read more

Guest post Weight gain is to be expected when you become pregnant. As your baby grows, your body goes through changes to support and make room for new life. This includes the development of the placenta, amniotic fluid, increased blood volume, and some fat stores. All of this is necessary for your health and the health of your baby. However, there are some cases where weight gain during pregnancy can become dangerous. Postpartum obesity is excess weight retention after childbirth and can be the result of a variety of factors such as diet, hormones, lack of exercise, genetics, and lifestyl ..read more

As we all know exercise has many physical and mental health benefits. We all are also probably somewhat familiar with exercise guidelines and recommendations. So why does beginning an exercise program after having a baby feel so difficult? The answer is that there are many real challenges for new moms. Being a military mom adds another layer of barriers and stressors. Sleep deprivation, lack of time, changed priorities, minimal support from family, fear, birth complications, pain, lack of postpartum exercise and healthcare resources, and pressure to lose weight and perform, are all very real b ..read more