Walking is a low-impact exercise that can be done almost anywhere. This is a great option if you’re new to exercise or have been active for some time. You can start with as little as 5 minutes per day, adding 5 min each week, until you can maintain active for 30 min/day. ✨Why walking is so beneficial for you: ✔️Boost your mood and increases energy levels ✔️Regular physical activity decreases the risk of gestational diabetes, preeclampsia and cesarean birth ✔️Improves sleeps ✔️Relieves constipation ✔️Improves total body strength and endurance. This will help reduce aches and pains and support ..read more

This pregnancy is flying by! I’ve been feeling good lately and still have energy to get things done on most days. I have been dealing with some pubic pain and discomfort which I’ve been managing with regular chiropractic adjustments, exercise and rest. (Check out my posts on instagram where I share more of this) When it comes to my workouts I have been focusing on birth prep exercises. I am doing more breathing, pelvic floor and mobility moves which feels really good on my body. Follow more of my pregnancy journey as a pre/postnatal fitness coach @empoweredfitandwellness To get started wi ..read more

Exercise during the second trimester begins to get easier for most. Folks will often get their groove back around this time with less morning sickness and an increase in energy. If this is you and you need some guidance with your routine, in this blog I am sharing tips to help you get started. Exercises to focus on during the second trimester: Incorporate breath work exercises. This includes diaphragmatic breathing, piston exhales, pelvic floor contractions and the connection breath. Download my free deep core guide where I walk you through each exercise. Body mechanics. Pay attention ..read more

22 week pregnancy update✨ This trimester is flying by! I am back to my normal energy on most days and trying to take advantage of it. I have been slowly working on prepping for baby and getting the essentials ready. The bump continues to grow every day and I’m feeling those Baby kicks. I have been more consistent with my workouts, walking almost daily and strength training 2-3x/week. I know how physically demanding birth will be so I am trying to challenge myself and prepare as best as I can. Follow my pregnancy journey as a pre/postnatal fitness coach on instagram @empoweredfitandwellness ..read more

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