Movement can be fun, intuitive, and sustainable. Here’s a little background on my philosophy of movement.

We’re going to talk about the anatomy and physiology of the pelvic floor and core. Before you mentally go back to your anatomy class, hear me out: It’s important to learn these foundational principles before starting to integrate it into your movement, because once you internalize how these muscl...

We’re going to talk about posture….did you sit or stand up a little bit taller and lift your chest up? Maybe that’s what you’ve been told for years is great posture. We’re going to shift the paradigm a bit in this lesson.

This will give you a great place to start on releasing some of those non-optimal patterns and compensatory muscles in your body. It’s good to figure out what is holding on too tightly so that you can come back and review these whenever you need!

Our feet are the foundation of our entire body; if they’re not stable, strong, and resilient, neither will our pelvic floor be. It’s important to consider how your footwear affects the rest of your body!

You have already learned the fundamentals of the anatomy and physiology and how we can start to release and realign our muscles to improve our alignment. We can now start the process of retraining the pelvic food and core by re-learning how to breathe, which is part of the strengthening piece! Th...

Did you know that if we add more throughout the day rather than just waiting for that uninterrupted hour workout, we will not only feel way better throughout the day, but we will be less anxious if we don’t end up getting to that one and only opportunity to move during the day. Studies have shown...

Welcome to the lesson about lifting! I’m so glad you’re here. Now, if you have done any lifting before, you are probably excited about this one. If you haven’t, you might be feeling a little nervous, or overwhelmed. Whichever camp you’re in, you’re in the right place. We are going to cover what t...

You might be wondering, when should I progress my exercises? This can feel like an overwhelming question, especially when we search the internet for answers. It seems there are endless possibilities for exercises..and there are!...but it’s difficult to know where to start. You’re in the right pla...

You might wonder how and when you should modify exercises. Just like progressions, the answer depends on you! Let’s break down the reasons you might want to modify, and then we’ll go over five ways you can change up exercises.

Pelvic PT Directory: https://pelvicguru.com/

Welcome to module 2, lesson 5, the one about dysfunction. You might be tempted to skip this lesson until you’re experiencing symptoms, but I would encourage you to learn as much as you can now.
Pelvic PT Directory: https://pelvicguru.com/

Leaking when you laugh, cough, sneeze, jump, or run isn't just part of being a mom. This is common but not normal: we can improve it!!

You are not alone in your pain!

Start by finding a pelvic floor PT in your area: https://pelvicguru.com/

Prolapse can sound intimidating and overwhelming, but it doesn't have to be.
Encouraging resource on pelvic organ prolapse (POP): https://www.popuplifting.com/blog

Not just about the gap. 😉 It's about so much more. Global core recruitment strategies, controlling intra-abdominal pressure, breathing well, moving mindfully.

Always check with your provider before trying scar tissue massage, and make sure your scar has healed before you begin.

In this lesson, I’m going to take you through a formula for creating the best workout with one framework. Effective and mindful training is straightforward. You can always spice it up with variations, but when it comes down to it, there are functional exercises and then there are moves that just ...

My favorite resources for returning to running:
Find a good pelvic PT who's well-versed in return to impact/running, as well as natural footwear. Find one here and call to interview them before going in: https://pelvicguru.com/

Article by the British Journal of Sports Medicine on postnatal retur...

Super sets are sets where you double up on opposite exercises and super moves are what I call movements that incorporate multiple “exercises” in one. A squat-press for example. They allow you to shorten your workout while getting more bang for your buck.

People will always try to sell you the “best program” out there for women. Or the best program out there for lifting a certain weight. And these have their merit and are rooted in progressive overload. BUT. We’re going for sustainability, mindful movement, and knowing when to progress, and when t...

Practice on a 2x4, a line in your flooring, or another type of beam! My beam is from The Foot Collective. You can shop their store here: https://tfchardgoods.com/collections/classic-beam

5 minute balance work - on beam
- Stand on one leg
- Single leg clocks
- Tandem stance with one foot in f...

5 minute shoulder strength
equipment needed: one resistance band
- Shoulder warm-up (Slice in a quadrapod position x10 alternating sides)
- Rhomboid pushups
- Banded arm lifts
- IYT x10 for each
- Thread the needle

5 minute hip strength workout
- 90/90 stretches
- Glute bridges
- Side leg lifts
- Pigeon stretch
- Deep squat

5.5 minute AMRAP
Equipment required: dumbbells of moderate weight
- 30 seconds squat press
- 30 seconds rest
- 55 seconds hip hinge with bent over row
- 30 seconds rest
- 30 seconds asymmetrical squat press (one dumbbell)
- 15 seconds rest
- 30 seconds asymmetrical squat press other side
...

10 minute full body workout without equipment
- Prone get ups
- Tripod transitions
- Crawling
- Inverse crawling
- 90-90 get ups
- lunge step throughs

10 minute full body workout with dumbbells
- Squat press
- Bent over rows
- Step ups
- Half kneeling chops
- Deadlifts

Upper body workout
Equipment: dumbbells
- Quad slice and dice warm up
- Rhomboid pushups
- Banded warm ups
- Single arm overhead press against wall
- Single arm row
- Floor press
- Upright rows
- Reverse flys
- Bicep curls
- hangs

10 minute lower body workout
Equipment: dumbbells, box or bench
- Squats
- Step ups
- Deadlifts
- Split squats

10 minute mobility flow
- Deep squats
- 9090
- Globe arms
- Thread the needle
- Hip circles
- Foot mobility
- QL stretch

Get those feet moving!

Other recommended resources for preparing for birth:

- Lily Nichols Real Food for Pregnancy Book(great for postpartum too)
https://mydou.la/Lily-Nichols-Books

- The 50 postpartum meals that freeze well from Lily’s site
https://trainat.li/freezermeals

- Evidence Based Birth (non-biased informat...

Adding impact back in! Jumping/running progressions
- Single leg stance
- Fast running man lunges
- Jump downs
- Double leg pretend jumps to actual jumps
- Single leg pretend jumps to actual jumps

The attached download is for you only and not to be distributed and shared online - thank you!

Remember to breathe.