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

Recovery postpartum, don’t wait until your done having babies to heal your body postpartum. Enjoy this conversation with my Knocked-Up Fitness® client, Allie, mom of three. She’s an avid runner but started experiencing incontinence postpartum after her first pregnancy. She also started dealing with hip and back pain and found amazing relief when learning how to effectively strengthen her deep core and pelvic floor muscles during pregnancy.  Erica:  What drew you to the Knocked-Up Fitness® Prenatal Program? Allie:  I’ve always been healthy, or you know, long term health is kind ..read more

We hear this in our DMs all the time: “Don’t I have to wait 6 weeks after having a baby to exercise?” Our response is always the same: “There is SO MUCH you can do until then.” Before you even get back into your normal exercise routine, you must restimulate your pelvic floor. Mama, this is done by focusing on your breath as soon as your little one is born. No, you might not feel this connection at first but with time your fascia will respond to this gentle breathwork. *And we mean verrrrrrry gentle.* >>In these early weeks postpartum you are not exercising… you’re moving with proper con ..read more

Does your back hurt when you go to pick up your child from the ground? *Like as much as you love them, you cringe thinking about the pain that’s about to happen!* The reality is, picking things off of the ground is inevitable as a mom. But there are ways you can work to minimize any pain so you can enjoy time with your kids! When it comes to improving your form for lowering to the ground, it all starts with activating your deep core. Naturally, you want to round over, but this can add a lot of pressure to your low back. >>Visualize growing tall from the base of your pelvic floor all the ..read more

“Oh, no… Not another run where I peed my pants,” you think to yourself after you’ve been cleared by your OB/GYN to exercise. The truth is, you wear black leggings *just in case* you leak down there and you ignore it because your mom friends told you it was normal after having a baby. >>As women, it’s common to want your before baby body back yesterday, but it’s leaving you with pain and discomfort.<< Can you relate, Beautiful? If so, I have good news: you CAN improve how your body feels and functions while…even if it’s been 6 weeks, 6 months, or 6 years since y ..read more

When you’re newly postpartum, you are told by your OB/GYN to hold off on exercise until you hit that 6-week mark. After working with thousands of moms and going through postpartum recovery three times myself, I soon realized that doing nothing in those first weeks postpartum could do more harm than good to your body. Now, I’m not saying to go to the gym and do a high-intensity workout… >>What I’m saying is that you can learn how to reconnect with your core and pelvic floor with the movement you are doing in your daily life.<< Here are some examples, beautiful: While you’re breastf ..read more

Did you ever wish that *someday* you would get feeling back around the incision from your C-section? I know the thought has had to come to your mind on more than one occasion as you don’t want that numbness to be your normal… This topic gets me soooo excited to talk about because of the lack of awareness around it. >>No matter how long it’s been since you’ve had a C-section, you can work to wake up your lower abdominals.<< Because of fascia, you have the ability to tap into your scar tissue and teach your body how to move correctly so you can create stronger fascial connections in ..read more

When you’re bumpin, it can seem easy to visualize yourself get back into exercise after having a baby at full force once that six-week mark hits. As a pre and postnatal exercise specialist, I’m here to tell you that that’s not the reality. >>I’m also here to tell you that there is so much that you can do in those first six weeks that can have a profound effect on your postpartum recovery.<< *Listen: I know it sounds a little out of the box and might conflict with other information you’ve heard out there.* But after working with so many mamas over the years, I know the power that mo ..read more

Over the years, I have heard a LOT of pre and postnatal exercise specialists make claims that they hold the secret to healing diastasis recti postpartum. The truth is there is no secret. Now, I can provide you with the tools, guidance and information that will leave your body feeling stronger than before you had kids…But you only get out what you put in. So, in this post, allow me to share with you the benefits of my Core Rehab postpartum program with the understanding that there is no secret pill. Just an empowered woman willing to put in the work and make the necessary lifestyle changes to g ..read more