Sometimes I workout at the gym & sometimes it happens at home. I don’t think about my working out with my daughter around as setting a good example for her. I do it for myself. If I do workout at home, she is there because I am trying to squeeze a workout at home in between work and when she’s awake, so she sees it. She watches and often imitates. Yes, I do hope she is interested in physical activity because of the myriad physical and mental health benefits. But, I don’t approach my movement as something for her. It’s for me. We often are told that “they are watching” and it’s true. That said, I don’t feel like a ‘good mom’ because she sees me strength train. It doesn’t make you a ‘bad mom’ if you’re not exercising around your kids. Sometimes it’s nice to step away and get in your zone. If I am home, I’m usually thinking about the never ending to-do list but truth is, sometimes due to work schedules and time constraints I have to fight that battle in my mind and get it done. The truth is, I feel like setting a good example for her in terms of ideas about health is going to take WAY more than her simply seeing me be active. She’s going to notice my behaviors and my language in many more ways that I think will be far more impactful. Food for thought. #postpartumfitness
| Glute Training | Pregnancy and being sedentary all day can cause many discomforts, #1 being low back pain, but laying down and avoiding exercise is the last thing you should do Mama. When we sit all day our glutes become weak. Weak glutes can cause us to not engage them properly when we exercise, or even standing up from a basic sitting position, which leads to other muscles of the body to compensate for their weakness. Training the glutes and hamstrings will help shape your booty, but more importantly help stabilize the pelvis, reduce back pain, and improve posture. Sharing some exercises that I use on my pregnant Mamas.
Exercise 1: Targets the glutes and shoulders. Try a 5-8lb DB going for 10-12 reps w/ a 3 count hold at the bottom. Inhale down, raise arms to shoulder height, and push your knees out on the band. Throughout the exercise we are incorporating our diaphragmatic breathe.
Exercise 2: This is a great exercise for women who need to target their hamstrings, but can’t lay down on the leg curl machine or are uncomfortable folding forward during a Stiff-Legged Romanian Deadlift. Use a pilates ball or challenge yourself with a lightweight DB, flex your foot, and try to bring your heel up to your butt. Push back and come back to center with your bent knee & standing knee in line with each other.
#trimesterfitbody#prenatalfitness#prenatalworkout#fitbump @fitpregnancy @americanbabymagazine @parents @shape @womenshealthmag @pumpthebump
New classes added to the schedule ladies! Are you recently postpartum or looking to get fit for pregnancy???🤰🏼🙌🏻💪🏻 Contact me for class times. If you have a baby 8weeks+ they are more than welcome to join the class, please just bring own body wrap 😊🙏🏻
Are you a pregnant mum to be 🤰 looking for some advice on how to stay active during pregnancy helping you get fit for birth and give your baby the best start in life?
Mamafit Pregnancy is a FREE 6 week course full of information and safe exercises to keep you moving during pregnancy; classes are suitable for all stages of pregnancy whether you have just found out or are nearing due date!
The FREE course starts tonight 5:30pm at @liverpoolwomens - LAST FEW PLACES REMAINING!
BOOK NOW: www.bookwhen.com/Mamafit
Burpees do NOT prepare you for Birth || .
If you are pregnant your focus should be on preparing your body for birth. I know this is difficult for women, especially those who train at more advanced levels, to embrace the fact that once you become pregnant your training is no longer just about YOU. .
So why are burpees not Best???? Because every time you hurl your body down on the floor in a plank position, your belly can “dome” which means there’s too much intra-abdominal pressure down the front line of your abdominals. And every time you jump your body into a squat position from plank, the pressure between your hips and ribs has nowhere to go but out... more pressure out on a growing belly that’s already struggling to distribute pressure equally and you are now forcing it right down the center of your abs. .
Why is this bad??? Because too much intra-abdominal pressure can lead to pelvic floor dysfunction (hi, peeing your pants for the rest of your life) and diastasis recti (a separation of the collagen fibers down the front of your abdominals) - which compromises the entire structure and integrity of your abs. It’s bad because if this happens your entire core stability and power in movement is compromised... and it takes a really, really LONG time to heal!
So, what do we do? Educate our fellow fitness professionals on exercises women should be doing (lateral thoracic breathing, squats, arm strengthening, glute strengthening, and strengthening of the pelvic floor and transverse abdominus). And let’s encourage pregnant mamas to perform activities that honor, preserve, and protect their pregnant bodies! .
People often ask: how do I get/stay motivated?
I wanted to use this post to explain what keeps me ‘motivated’ in hopes it may help you too. -
✔️I enjoy what I eat and I love how my workouts make me feel. I can’t say I always love my workouts. 🤷🏽♀️ It’s my self-care & as a mom..you need this MORE than ever. I always remind myself that if my cup is full, then I can’t continue to fill others. I’m not apologetic of my self care because it makes me a better mom, wife and professional. If you don’t love how it makes you feel, trust me it won’t last
✔️I am constantly setting personal and professional goals. This helps keep me focused
✔️I don’t rely on being motivated each day- because, I’m not. Instead, I have developed habits that I do daily- like showering (haha, for the most part 😜). Some of my habits consist of doing cardio, meal prepping easy to grab options, drinking a gallon of water, and finding the time to lift 3-4 times a week
✔️ I find a bit of balance necessary to mitigate my possibility of completely falling off the wagon. Plus it’s good for the soul. I try to keep it closer to the 20% of my intake. 🍾🌮🥗🥒🍰
✔️I want to look and feel good in and out of my clothes ✔️I want to lead by example. I can’t expect anyone else to take my advice if I’m not following it myself. I hope my children adapt the lifestyle beyond the typical cardio/weights (and NOT simply aesthetics) but MOVEMENT, discipline, awareness of the mind and body and overall self care too
✔️ This video was from this AM: I’m trying to be consistent with HIIT sprints 2 times a week because honestly it’s something I don’t enjoy doing initially (if I actually give it my 100%, like you know..chased by a pack of wolves speed). I love how I can challenge myself HARD in a short amount of time, test my aerobic capacity and lastly, the EPOC involved after the workout
✔️ Oh, I need music. Loud, hard in the paint music 🤷🏽♀️ That Cardi B helps lately 😂
Remember, just because someone has been into fitness for years, doesn’t mean it’s easier for them. The longer habits are practiced, the better you get, but you still have to put in the work. #realtalk#fittips#momlife#postpartumfitness
I'm a bit delayed because my baby ended 2017 sick, started 2018 sick, and is still sick! Better late than never...
So here we are....another year done, another year to get it done! Man has the time flown. All I know is that every year I set out goals to accomplish and somehow it gets tweaked mid year or I create brand new ones. By July it's like.."summer time!!!...let's live it up before it gets cold!" and in November it's like..."why is it so cold?!?, i'm gonna eat everything and wear big sweaters with leggings everywhere!" Haha. Right?!? .
One thing that doesn't change is my love for feeling strong. There's just something about throwing on workout clothes, headphones on, hair back, and stacking the weights. It's a struggle sometimes to get all winter gear ready just to take it all off when you get to the gym. It adds an extra 20 mins to my routine. Who has time for that?!? Pfft. You know what would help? In home workouts. You know who could help? ME!!🤗
Even with my boy under the weather my back strengthening exercises helped me hold him & sleep with him all cuddled in awkward positions. Thank goodness. It's amazing what you would do for your child when they're sick.
If one of your NY goals is to be a stronger, healthier you then let's do this! 💪🙆
So...you have Diastasis Recti...what now?
First off, if you are less than 8 weeks postpartum this does not apply to you. Your body is still healing from childbirth.
If you are 8 weeks postpartum and beyond, here are some recommendations for what you can do to improve your diastasis.
✔ Find a women's health physiotherapist or postpartum exercise specialist to guide you through the healing process.
✔Practice and perform diaphragmatic breathing at least 10 minutes a day. This is not to be confused with sucking in, and when done correctly the shoulders should not rise and fall with your breath. This will help to reduce improper intra abdominal pressure and strengthen the transverse abdominal muscles which act as a corset for your core.
✔Modify exercises that have you in a front lying or plank position, as well as exercises that involve a crunch like, jack knife, or cross body motion. These exercises are known to worsen the separation. ✔ Understand that healing takes time, but it's never too late to start!
Image Property of Fit2B https://fit2b.us/how-to-check-for-diastasis-hd/
I am so excited to have received this in the mail today. Did you know that Personal trainer certifications are typically only good for 2 years? I am officially re-certified through @nasm_fitness until December 2019!!! I am a Certified Personal Trainer through the National Academy of Sports Medicine and I am also a Fitness and Nutrition Specialist through NASM and a Pre and Post Natal Corrective Exercise Specialist through @fitforbirth #NASM#CPT#CertifiedPersonalTrainer#fitforbirth
So grateful I have been able to be a part of this journey. I still can't believe it's been 9 months!! @angiekantor thank you for your hard work and dedication to getting fit for birth. I'm so excited and can't wait to continue our workouts in 2018😘
I know fitness and health are some of the highly prioritized action items during the new year but don’t forget about those critical life goals as you kick start the new year. Myself included. 🙋🏽♀️ The iron is my therapy and one of those reasons is because it allows me to sort through the BS in my head. Wonder why there’s not enough time in the day to get it done? Well, there’s never enough time..and then you have a kid (bow down to all you mommas with multiples), work, try to find time cook..etc. and it’s like a slap in the face. 😆 In order to achieve goals/prioritize, here are a few reminders I am making
💯 Cut the fat. This could mean literally in the fitness world, but I am talking about the TV, social media (don’t need to watch every IG/Snap story you follow), unnecessary shopping, mindless wandering about what people think/things that literally have zero outcome towards your GROWTH
💯 If it doesn’t contribute to your growth potential in the next year, lose it
💯 Buy less materials, focus on cherishing moments with your family and make memories. Travel > things
💯 Quit letting people’s perception impact your actions. They are going to think whatever they want. I’ve learned that NOTHING good comes from pleasing others. Pray & do no harm. All is up from there. Whatever your belief is in, pour your energy there. Maybe some tears are shed during the most silent moments. But guess what, it’s probably necessary
💯 Positive thoughts. You manifest your future. Your thoughts become actions
💯 Be present. Not multi-tasking forever. I totally need to do this more
💯 Never stop learning. If you don’t know how, find out. If you don’t know why, read. I basically raised my child from Google. 😂 JK. All jokes aside, the day you stop learning, should be a scary one. Zero growth happens at dormancy
💯 BE GRATEFUL/respect others. Say please and thank you 💯 Spread cheer and smile. If people around you suck the joy out of life, throw extra smiles and confetti around. They probably need it 💯 Walk into 2018 like a boss. Do more, say less.
BRB, I haven’t celebrated NYE since 2014. No belly and no 🍼 supply for my babe
Time to have fun on the day made for 🥂 and bling😆 #domoresayless
2017 was my year of exploration and continuing education. Resolutions for me have never stuck, however I was able to stick to this intention and mindset all year, and it’s incredible to look back at all that I have accomplished and learned. I stuck to my core values of nurture and knowledge and I completed my 6 month Professional Core Coach Certification, studied Kirtan/Harmonium with the @kirtanleaderinstitute, completed my Yoga2Life coaching certification with @yoga2lifecoaching , and now I’m almost complete with my @fitforbirth Pre and Post Natal Corrective Exercise Specialist (PPCES) and Diastasis Core Consultant( PPDCC.) Each course, certification, or program has given me something so different. Each have been challenging and rewarding in different ways. I’m thrilled to take all of this information into 2018 and continue to see coaching clients master mindfulness in their lives and enhance my yoga teaching and mentor ship on and off the mat. I look forward to also incorporating a lot more pre and post natal coaching into my schedule as part of my goals and intentions next year when I have my own babe to learn from as well! The Bright Life has been my little newborn baby this year and it’s wonderful to see it develop, change, and thrive as it grows. Thank you to all who have supported me in this journey, who have worked with me and inspired me to continue learning and growing, and for those who have taught me and mentored me on my exploration into knowledge and growth this year. Can’t wait to see what 2018 has in store! ❤️🙏🏻🙌💫💪 #thebrightlife#coach#yearofexploration#fitforbirth#yoga2life#coachtrainingalliance#ladyboss#certified#mindfulleadership#vulnerability#goalcrush#intentionsetting#neverstoplearning
💯 me. Between all the holiday celebrations, my anniversary and NYE..it’s a constant “let’s try to keep sh!t together and keep swimming” until all this madness is over. With that said, I need to give my friend sugar a break like TODAY instead of next week. You see, I have a big sweet tooth & the only way I crave less is by eliminating it for a little while. In the beginning, I sort of want to punch something when I have the cravings 😩..but once I eliminate it for a little bit (seems like a LONG bit initially), my cravings lessen. It’s the beginning bit of time I really have to say a prayer 😂, chug some water, eat something WHOLE and just push through..that is tough. I am HUMAN. Buttercream happens. 🤷🏽♀️ I say, ok no more cookies and magically..they appear. Like, what if it goes away and you lose that opportunity, you know? 😅 One bite..and I want more. 😆 So cheers to being lost until next week. #isit2018yet#jk#lovethistime
I strongly dislike infographics like this. 1 M&M = .40 mile. 😠 There is information out there perpetuating the idea that you should be shaming yourself and working out because of your food choices. It really is all crap. How about you enjoy your holiday foods and move on with your life? True, balance is a beautiful thing and some healthy choices help but in all honesty, no one became fat from some cupcakes or a slice of cake. One piece won’t make you fat, just like one shake won’t change your body composition and make you leaner. Weight is gained when you are consistently in a caloric surplus without expenditure. Instead of trying to ‘burn’ calories through hours of cardio, focus on increasing your BASIL METABOLIC RATE (BMR) by increasing muscle mass/strength so that your body is more capable of processing calories. I think of it as an investment because who doesn’t want to be stronger and burn calories at rest? Point blank: Healthy eating and physical fitness won’t become something we do consistently if it comes from a place a shame. Enjoy your holiday with your family, try to find some balance (in all parts of your life, not just fitness) and be grateful for your awesome, HEALTHY bod. #balance#holidayhappiness#enjoy
There’s a handful of people in my life that I can meet up after a long time & still not miss a beat. You know, where you’re unapologetic, don’t have to explain your crazy-non-stop lifestyle because they get it, value your time and just love you for being you. 💞 These women are some of them. 💃🏽 #grateful @teambsh @malorieavaline @natasharaeartistry #aboutlastnight
Santa bring me sleep for Christmas 🙏🏼🎄🎅🏻
Once again managed to not get up at 5:30 as planned ( waking up at 2:30 and 3:30am kinda through me off 👶🏻🦄 🤷🏻♀️) So I swear I love these loops 😆💚 Kinda funny because I’m pretty comfortable and familiar with lifting weights, but something so simple can take a little getting used to. But dannng they work 🤗. I love how they help me focus on activating.... well everything ( was gonna say core...and the stabilizers... but really it’s everything ☺️) This is just the mini program I’m working on now through the holidays 😇 then mid January we get seriously Obsessed ⚡️There’s still time to get special preorder pricing on this program and all the goodies! Let me know if you want to join us rad ladies that are going to killlll it in the new year!!! 🦄💥💜 #loops#nosleepgang
TBT to a plate from last week. 😛
You would think after a vacay at the beach..I would have some cute bikini pic with the Mexican sun but I was too busy enjoying time with my little gal and fam and apparently dessert plates. 😆😆
Going on vacay? Pretty sure you're facing the dilemma of wanting to enjoy yourself but also not coming back 5-10 lbs heavier. It IS possible to travel, enjoy and come back without excess weight! I personally don’t weigh myself either way & use my clothes and how I feel to gauge things. Either way..my advice - try to do your best to make healthy choices and stay active. Maybe it means paddle boarding or kayaking for 30 minutes instead of lounging at the bar (which you should too, duh). Try to hit the stairs instead of the elevator each time. Eat an omelette instead of pancakes so you can have dessert with dinner. Pick your vices, but realize that it's ok to ease up a little. It's not going to drastically set you back if you enjoy a giant stack of pancakes. Consistency and balance yield long term results where as striving for perfection will make you miserable and ultimately drop off the wagon as a whole. Just try to minimize the damage the best you can. Summary: do your best but don't sweat it too much! Life is meant to be enjoyed. What good is all this work if you can’t indulge occasionally? Once you get back home, just get right back into it with your water, meals and workouts! I taught bodyweight fitness classes for the resort members each morning thanks to my teaching vacation partnership this time. They were pretty low impact compared to my workouts back home but it was a great way to get moving every AM! Every vacation is different for me but the balance part usually stays! #foreverbalancing#traveltips#tbt
🔹The benefits of stretching during pregnancy.... Stretching makes you more flexible, keeps your muscles loose, and eases pregnancy aches and pains. Stretching also enhances your body's range of motion, which can prepare you for the rigors of childbirth. And it's a healthy way to relax and release stress.
🔹Tips for safe stretching during pregnancy.... ▶Move slowly and gently – your joints and ligaments are more relaxed during pregnancy.
▶Hold each stretch for 10 to 20 seconds. Your muscles need time to relax.
▶Don't bounce or force a stretch.
▶Stop stretching if you're uncomfortable or in pain.
▶Use your breath, exhaling as you stretch and inhaling as you return to your start position.
▶When holding a stretch, continue breathing deeply and slowly. Each time you exhale, gently deepen your stretch.
After the first trimester, avoid doing stretches while lying flat on your back. This position can reduce blood flow to your uterus and cause abnormally low blood pressure and lightheadedness. Use a wedge or pillows to prop up your upper body during stretches that require you to lie down.
Email: firstname.lastname@example.org for pre and post stretching tips! 🙆
Are you thinking you’ll just wait to get back into shape after baby is born, or a few years pass and you have more time? Because that is generally what I hear - that moms will get into shape before having the next one, or that they’ll really put the effort in after they’re done having babies. But there’s a wee problem with this mommas! If you have any small issues, like maybe your posture isn’t the greatest, or you have tight hips and sore knees from sitting too much, or you have extra weight you’d love to lose - pregnancy exacerbates literally every issue you may have. Which means, your posture gets worse (you you are in more pain), your tight or painful areas pick up even more slack (and you get more pain), and it’s much more difficult to lose weight - or even want to! - when it feels like your body isn’t cooperating. The truth is your recovery from pregnancy starts when baby is in your belly - and even before that by prepping for your pregnancy with both awareness and taking action to develop the very best ‘capsule’ you can be for when you do get preggo. Packing on tons of weight, dealing with hip and lower back pain, peeing by accident all the time, painful sex, and split abs are not what moms are doomed for. They may be common but they aren’t NORMAL. We know a lot more than we ever used to mommas! We can train properly so that EVERYTHING we do helps to correct and heal us from the get-go! There is massive power in this knowledge. There is massive CONFIDENCE in this knowledge. And it is yours to learn and adopt if you want it.
Fit for Birth head coach, Hamad Shirazi, coaches women on correcting "THE BIG FOUR" muscle imbalances in pre-natal fitness sessions and classes.
Using several of the most important common exercises in order to gather data about the “Big Four” imbalances, Hamad and other Fit for BIrth trainers, perform movement assessments, to gauge client alignment.
Guiding clients with open-ended questions through our movement assessment guide ensures trainers have the full picture visible when building exercise plans your your pre & post natal clients.
Whether building exercise classes complete with labor training music (don't forget to check out our pro-tips on how to build soundtracks for your classes), or laying the groundwork for individual clients, movement assessment is ESSENTIAL for Corrective Exercise Specialists.
Become a Corrective Exercise Specialist today at getfitforbirth.com/courses. #fitforbirth#fitpregnancy#training#holisticmama#headcoach
Just coming back to working out after #pregnancy ? Try this workout to get safely back into it. 💪🏻 don’t forget to do your diaphragmatic breathing and keep your core engaged.
• sumo squats with no more than 10 lbs
• curl to overhead press with no more than 10 lbs
• overhead triceps with no more than 10 lbs
• deep squats 10x
• wall push-ups 10x
• rear flies 10x
• standing mountain climbers 10x
••••AMRAP 8 minutes••••
• incline walk 30 sec fast 10 sec rest for 10 minutes
Major #suckitupbuttercup morning 🦄. The munchkins detest sleep ( did not inherit that from moi) and the sinus/allergy struggle bus is real this week 🚌🤧. Chugged my preworkout and made it happen before I could change my mind 😝. Today’s grimace brought to you by 1 min weighted squat holds 😳🏋🏼♀️ #whenindoubtweighitout#teamnosleep
‘Twas a nice break to teach bodyweight only classes this week in Mexico 🏝. Mentally, it really helps me to change it up because just like anyone else my motivation is forever ever changing. And in all honesty, it’s the lowest after vacation! Sort of like ripping off a band-aid. 😖 But here I am trying to ease my way back! As I train my back 😂. #seewhatididthere
I train rear delts either on my shoulder day or back day. They are my weaker muscle group and it’s taken years to slowly develop muscle on my posterior chain. Focusing on them at the beginning of my workout is my priority since they are the weaker group. Besides the aesthetics and contributing to the roundness of the entire shoulder, there are several other benefits:
🔺Helps in developing and strengthening the posterior deltoid muscles, which results in a sturdy upper back.
🔺Plays a key role in keeping the shoulders balanced with the rest of the body.
🔺Keeps us away from rotator cuff issues and frequent shoulder injuries.
🔺Makes it easier for us to produce more power during exercises like squat, bench press, etc.
Happy Saturday! #fittips#posteriorchain#reardelts
Diastasis diagnosis and treatment comes from a deep anatomical and technical understanding of core function and rehabilitation techniques. Left untreated in your clients diastasis recti can evolve into a hernia and require surgery to repair. Learn with us the cutting edge techniques to diagnose, treat and heal diastasis in your clients with our Pre & Post natal Diastasis Core Consultant Course today. Link in bio. #diastasis#pregnancy#postnatalexercise#prenataltraining#fitforbirth
Finished the workout just as everyone started getting restless 😛💪🏼 tomorrow I move my workouts to 5:30am 😬 Today is the biggg Launch day for 80 Day Obsession! Some really good deals on great sports nutrition! ( I’m going to be stocking up for my 80 day journey). I’ll share more info after I get my second breakfast 🍳 I don’t want anyone who’s been on the fence about starting to miss this ☺️😎 Also #sweatsarethenewleggings 🖤
🔶Had a few days feeling a bit off. Sinuses were acting up and it wasn't pretty! I'm not a fan of over the counter meds so I always try to take the natural route. I made fresh tumeric and ACV teas and tried to rest as much as possible (pfft). I discovered @drinkwelo cold pressed juices my 3rd day in! So refreshing and it gave me the boost I needed to keep going. They have a great story and 5 cents off every bottle goes towards building water wells in Africa. Not only does the product make you feel good, knowing what the company is doing feels even better!
🔶Pre natal and nursing mama's..these are great options for you too!
👟 Let’s talk SHOES!👟 Today was leg day... and you know what I finally figured out after years of working out in running shoes (and dealing with constant ankle issues! 😳)?? Running shoes aren’t for cross training! 🤷🏻♀️💁🏻♀️! This one piece of often overlooked equipment is actually pretty important. Running shoes are great for moving forward in a straight trajectory ( that’s what they’re designed for). But when it’s time for lateral movement (a vital movement for any athlete or person who wants to stay injury and pain free) running shoes come up short. ( I mean, I wouldn’t climb in flip flops 🙃) So sure, running shoes are better than nothing! And they can hold you over for a while, but I suggest looking into some good cross trainers. I actually love the Reebok CrossFit shoes ( and I’m not a CrossFitter ☺️). #yourankleswillthankyou#shoes#legday 🍑 not a @reebok ad 😆
I really didn’t evaluate or deeply do anything about my product usage until it was time for me to think about conceiving and ultimately pregnancy (2015). Personally, I got rid of all my ‘fluff’ products and replaced them with minimal ingredients. Turns out, less is more applies to everything in life these days. It is really up to you what you decide to apply to your life/pregnancy, the future generation..but here is a little food for thought. Most products are usually made with toxic ingredients, including known endocrine and carcinogen disruptors. Because it’s a free-for-all, companies can use whatever adjectives they’d like when it comes to marketing —natural, green, eco..literally have no enforceable definition. In other words, what is touted on the front in no way needs to match what lives on the ingredient label on the back.
Clean, the reality of it, is unfortunately quite misleading: It means a non-toxic product that is made without a long, ever-evolving list of ingredients linked to harmful health effects from hormone disruption, plain skin irritation up to cancer. To name just a few: parabens, PEGS, ethanol amines, chemical sunscreens (YES, those oxybenzone, avobenzone, octisalate, octocrylene listed on the back of majority drug store products), phthalates, BHA, BHT, etc. Do you want antifreeze in your moisturizer? I would like to guess no. While what we put on our skin is absolutely important, we also know that beauty starts from within. Red lipstick might be the finishing touch, but how we look (and feel) largely depends on our diet and health, what we put in our bodies, and how we interact with the world. Now, I preach balance in all things in life so I will add that I have staples in my makeup drawer I use occasionally that I just can’t get rid of. 🤷🏽♀️😆 Your girl loves herself some good highlight and bronzer on the weekends. #foodforthought#cleanbeauty#parabens#phthalates
Shoulder/neck/traps have been way out of whack the past couple days 😵. I determined the cause to be nursing neck🤱🏻😟 Gems has been teething really bad and wanting to nurse allll dang night 😣. That combined with falling asleep in the chair next to her crib has taken its toll. Been going easy on the workouts (discovered that moving actually helps it!) but low impact and lighter weights for anything over head. Doing some nice table top stretching feels like bliss ✌🏻about to bust out some wall angels next 👍🏻 #nursingproblems#momstrong#painintheneck#alwayspostpartum#postpartumhealth
Man I wish I was one of those cute bloggers with a fabulous backdrop + paired with the perfect outfit + doing some boomerang with all my fats juggled around in a Santa hat. But let’s be real, I just squeezed in a shower after work and my toddler is strapped in a high chair so I could get all this out and show y’all what my go-to fats are. And, no..fats don’t make you fat. A caloric surplus without expenditure does.
You see, before I understood what macronutrients were, I would just try to stick to a lower calorie diet and get by without consuming enough. I wanted a strong body but I didn’t know how to achieve that and that obviously comes from a combination of things and a lot of trial and error. Let’s just stick to fats for now 😅. Everyone is different and through consistent (yes, tracked) experimenting, I’ve learned over 2-3 years that MY body responds well to moderate-high fat intake. Regardless what your goals are..there are SO many reasons good fats have a place in a balanced diet, beyond aesthetics. Super easy grab and go to fats for me are nuts, nut butters, I love Udo’s Oil (especially used this in pregnancy as well), chia and flax seeds. I find that the less I complicate things, the easier it is. Instead of detox teas, crazy “diets”, skincare to “fix” your abnormalities and..etc. Think about overall consumption. It’s proven that our nutrient intake and elimination of processed foods (I am guilty at times too okay, 80/20 ratio sometimes tilts a little) can do wonders for our skin, hair, energy and wellbeing. I mean let’s be real, I could find other fats to make up for my macros 🤦🏽♀️😅, but when it’s simple and I can chug/chew and go..it’s more likely I’ll be consistent. #fattalk#macros#wellnesswednesday#ittookfourtriestopostthis
▶Here is a pic of me pregnant and post. It was tough getting all dolled up in the 3rd trimester but I was so extremely happy to carry my son!
▶Some ppl may say that's JLo...I'll let the haters hate😊 but at the same time educate them on the importance of a healthy pregnancy!
. 💪Challenge your baby body to do exercises that will prep for delivery. This will help with recovery as well!
🔹🔸STAGES Fitness can help!🔸🔹
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💖INTRODUCTION POST💖 Hello everyone! My name is Michaela ♥️ I figure a good first post for this account is one for you to get to know me. This account is Lunar Essentials, which is my DōTerra business BUT my main focus here is to educate and empower women to be their best self. Self care, manifesting, natural health and a whole spectrum of awesome topics will be regularly covered. Now that you have an idea about what I’ll be posting I want to let you know a little bit about me. I am a licensed massage therapist, a licensed Esthetician (both in the state of Michigan!), a certified personal trainer through ACE, Hypnotherapist, Reiki healer AND a Birth Doula. Whew that’s a lot. My passion is to use all of my skills to focus on the wonderful people who choose to experience pregnancy 🤰🏻 I’m obsessed with all things Fertility, prenatal, birth, postpartum, newborns, menstruation, female health, self care, raising healthy kids, manifesting dreams, lunar magic and mothering the mother. I am so excited and honored to take all of my knowledge and help people heal themselves, better their families and finances, learn and grow into their most authentic selves and use the power of plants to change the world. Okay I think that’s enough info for now! Thank you for taking the time to meet me 💕 #doterra#noemptypitchers
I believe it was that ability to relax (physically and mentally) through the ebb and flow of labor that made the biggest difference between Sedona’s and Gemz’s labor. A balance between disconnecting from the “pain” and intensity and staying in touch with my body. Like an astronaut tethered to a space ship. Able to float weightless in space far above all the troubles of humanity below, all the while staying connected to the ship... her lifeline.
While i labored all day, not really knowing if it was “real”.... everything happened so quickly that night. We went from “hmm should I call the midwife?” To holding you in my arms 4 hours later. Born into the water ( in true Floridian style ☀️🌊) you were so small, so new, so perfect. My birth experience is so much more than I can seem to put to words. I’m blessed to have had the support of such amazing family and an awesome midwifery team. I was allowed (“allowed”... uggg it’s awful that’s the appropriate word) to listen to my body, to move when (and how) I needed to move, to be in the water to ease my body, to eat when I was hungry, to drink when I was thirsty and to do so all in the comfort of familiar and safe surroundings, surrounded by people I love. It was truly beautiful. To overcome what seems like an impossible challenge (that final push) that feeling stays with you. That feeling of victory. When you’re absolutely SURE you can’t go on. But you do. And a life is born✨ It’s magic.
Nothing will ever compare to that feeling of accomplishment and bliss. But I am making a point not to forget what it felt like. To take what I gleaned and apply it in my life. The knowledge that I can. That I will. That failure is NOT an option. That when I feel like I’m at my weakest, my strength will save me. If I let it.
Happy birthday my Gem. And thank you 💜💎
I can’t believe tomorrow marks a WHOLE YEAR!! Since Gemma Luna came into our lives! 💎🌙💜 I’ve been thinking a LOT About her birth story ( and how amazing and transformatively magical it was for me as a woman 🌈. I’ll share more on her story (and some of Sedona’s) tomorrow. Writing out our birth stories are long overdue!
I’ve also been thinking about how I can BEST help other women achieve this same gift. I know it’s not my calling... as much as I lovvvve the idea (and all the badass women who do it), to become a midwife , nurse, or dula... but how else can I contribute my unique gifts to help others? And then it kind of smacked me in the face!!! I’m going to finnnaly finish my pre/post natal Exercise Specialist certification 🤰🏋🏻♀️🤱🏻! I have plenty on my plate already, but I know there’s room for this because it FILLS MY HEART with excitement and joy! This is it! I’m so excited I could cry ☺️🤗 (And I will still be coaching non pregnant or postnatal ladies and gents too 😄). #newbabysmell#prenatalfitness#postnatalfitness#homebirthbaby#homebirthmama
Squats improve circulation throughout your entire body. Good circulation means more nutrients and oxygen is getting to the vital muscles and organs. However, you can’t kiss those fatty deposits good-bye without the assistance of a well maintained diet and workout plan. The action of the squat also improves the flow of fluids in your body and eases the passing of waste. So, you can get rid of the “shit’ from your poor food choices. The biggest benefit of the squat is that it burns mass amounts of calories, engages the core, tones and shapes the entire leg. There are tons of variations to fine tune and develop every muscle from heel to hip....this my new fav the “Quincy Squat Hold”😘💪🏼 #fitforbirth#fitmom#familyfirst#redondobeach#exercise#goals#mybaby#eatclean#trainmean#getoutside#southbay#california