Fitness for Pregnancy and Beyond

The Fitness For Pregnancy Program is designed to educate you on HOW to give birth, workout FOR pregnancy, and keep your core safe and engaged throughout your 9 month journey! WE START DECEMBER 4TH, 2023!!!!! First step in joining: apply below! https://forms.gle/FivcQr5qZbZvN8An9 IF YOU ARE…. ❌ Resorting to walking during pregnancy due to a fear of doing something wrong during workouts ❌ Worried...

Navigating your workouts, goals, and movement routines after having children can feel like a challenge, but it's not impossible and comes with SO MANY benefits ;) Hear from Kylie, a metabolism dietician and personal trainer, helping women reprioritize their health through nutrition and fitness! KYLIE'S INSTAGRAM: https://www.instagram.com/kyliethedietitian/ APPLY FOR MY FITNESS FOR PREGNAN...

Did you know that it's safe and encouraged for you to elevate your heart rate during pregnancy? It's good for you AND baby!! In today's episode I share three ways to measure workout intensity while pregnant! At the start of the episode I put into context what we should be doing during our workouts, and then how to measure the intensity from there. Enjoy!!! Be sure to leave a review if...

A widely requested topic has been what NOT to do during pregnancy when relating to fitness. In today's episode I cover 3 "do NOTs" that are important to consider as your belly grows. We can keep your core and body safe by being aware and watching out for these three things: 1. Coning (pressure pushing into your tissue that runs down the midline of your stomach, which is called your l...

Staying active during pregnancy is a key part of maintaining your health and preparing for motherhood. In this insightful episode, we dive into the benefits and considerations of two popular forms of exercise for expectant mothers: walking and strength training . We explore how each activity supports your physical and mental well-being , backed by scientific evidence and expert opinions. Learn abo...

These are 3 things I would have done differently for my approach towards pregnancy #1! In this episode we dive into: 1. Having a proven approach to fitness FOR pregnancy to support a healthy body, environment for baby, and ease in the postpartum setting 2. Prepping meals for the first 4-6 weeks of postpartum and knowing how to ask for support 3. Supporting and engaging your core properly APPLY FOR...

Glutes serve a major role in every pregnancy! They are way more important than just looking nice; they have a very functional job as your belly grows. In this episode, we dive deep into WHY your glute strength is important, how they can help you during your pregnancy, and HOW you can put an emphasis on strengthening your glutes while you're pregnant so you can set yourself up for a positive po...

POV: you get pregnant and you KNOW you want to support the healthiest pregnancy possible, so you want to get back into working out but you don't know where to start or what to do.... bingo!! This episode is for you!!! We talk about a couple big topics during this 26 minute convo today! We address what to do for beginners, how much exercising to do, and important considerations such as staying...

Giving birth for the first time in a new place can feel a bit overwhelming. Cassie Subler, Labor and Delivery Nurse, Childbirth Educator, and Doula, paints an exact picture for us of what it's like to give birth in a Hospital. She's spent several years helping moms feel confident and empowered during their birth. This episode is an absolute must-listen if you're a first time mom! Cassi...

Movement goals can be challenging in the early stages of postpartum, so let's take some guesswork out!!! You CAN move your body without fear of doing something wrong, it's just important to set realistic goals and use some foundational pillars to kickstart your healing journey. Three movement goals I address during this episode are: 1. Walking, how much and how often 2. Breathing work and...

Pelvic floor physical therapy is not only for pregnant and postpartum women, but for people of all ages! Today we chat with Dr. Trina Winner PT, DPT, OCS, on what pelvic floor physical therapy is and how it can help you during pregnancy or postpartum! Trina addresses how her work in pelvic floor physical therapy supports a mom from a whole-body perspective, addressing root cause issues and pelvic...

Having a birth plan can help prepare you and your family for a safe and empowered birth! Today we hear from labor and delivery nurse, Cassie Subler, who also is a childbirth educator and doula. We have a conversation talking all things birth planning while touching on our personal experiences and knowledge, knowing what your options are, and what resources can best support you. IG: https://www.ins...

Let's dive into how I prep our meals for the week and considerations/tips on how to plan your meals. These life-saving tips will change your meal prep game! Eating healthy doesn't have to feel daunting and overwhelming. Prioritize simple and learn tricks to make it easier as you go! The second half of this episode dives into 8 different types of produce. I share what to consider when buyin...

Working out at home is a great way to get your exercise in! If you are new to fitness, or you are trying to reestablish your exercise routine, working out at home is a great place to start! These six tips are ones that I give my clients, and ones that I have found to really work for myself and women in our community. Take a listen, and let me know which one resonates most with you! APPLY FOR MY PR...

Hang out with me while I talk about my second pregnancy (Mr. Liam!!). I talk about 3 changes I made to my approach towards fitness with this being my second pregnancy. I address using fitness as a way to alleviate pain, being okay with goals changing during pregnancy, and specially learning how to push. APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM: ⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠ TIMES...

This is a positive story! Every birth has its own story, and this is our first born's! I talk about 3 things I did during my pregnancy to help me prepare for birth and delivery (recommended to me by people and professionals I trust!). Take a listen to feel inspired, learn a couple things to expect during labor and delivery, and a couple pieces of advice that I would give a first time mom ❤️ AP...

In today’s episode we talk all about navigating weight loss while breastfeeding for the first year of your baby’s life. Each stage of your postpartum journey will come with different considerations to make while focusing on weight loss. We split the first year up into 3 cateogries: 0-2 months postpartum 2-6 months postpatrum 6-12 months postpartum APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM...

Navigating nausea, exhaustion, and workouts can be a challenge for trimester one! Let's talk about some practical tips, helpful advice, and reassurance during this period of pregnancy. Topics discussed: - How progesterone and the hCG Hormone play a role - Navigating nausea and workouts - Navigating exhaustion and workouts - Knowing how hard to workout with a sensitive heart rate - Tips on what...

In today's episode we dive into weight loss vs fat loss and how to identify your goals while also understanding how to reach your goals in a preconception setting. Let's talk about what some positive mindset shifts with weight loss and then take a deep dive into how to focus on these 5 important factors of weight loss and fat loss: - water intake - sleep quality - stress management - nouri...

In this episode we talk about grocery shopping tips, tricks I've used to feed a toddler, and a run down of some foods I grabbed at a local farmer's market grocery store! APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM: ⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠ Topics addressed in the episode are: - How I shop at Costco, Meijer, and a Farmer's Market - Organizing a week's worth of gr...

Let's talk about all preconception and fitness! Whether you know you want a family sometime in the next couple years or if you're trying to get pregnant now, this episode will help you identify what goals are important for you and how to navigate what types of exercises/movement to do. Topics addressed are: - benefits of exercise in the preconception setting - when to start - what types of...

Hear about how strength training, cardiovascular training, stretch/release work, and core exercises all play a role in your labor and delivery experience! I address important considerations and how these areas of fitness help you have the in-control experience you're hoping for! APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM: ⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠ TIMESTAMPS 0:00 - 0:49   I...

Episode 01: here we go!!! APPLY FOR MY PREMIUM PREGNANCY FOR FITNESS PROGRAM: ⁠https://forms.gle/VsLJbxyTo9pzm3JQ7⁠ TIME STAMPS: Beginning 0:58 - introduction, thank you for being here! 0:59 - 2:21  About me! Being a teacher, starting my coaching business, then getting pregnant with baby one!  2:22 - 3:40  My itch to be coach started when I was a sophomore in college, where my interest in nutritio...