an online Instagram web viewer

#postnatalfitness medias

Photos

We have some very exciting things in store for our community and can't wait to share more! Here is a sneak peek. Feeling so great creating content to educate and empower women through pregnancy and beyond.
We have some very exciting things in store for our community and can't wait to share more! Here is a sneak peek. Feeling so great creating content to educate and empower women through pregnancy and beyond.
Do you live on the North Shore in Auckland? Classes are starting back up soon with Sarah and her new Kangabuddy!

@Regranned from @kangatrainingnorthshore -  I am excited to announce that 2018 Classes are commencing on the 12th February...register for the term now!

Term 1 will be a 7 week term, with classes on: 
Monday-10:30-11:45am (12th Feb-9th April, no class Easter Monday)
Wednesday-11:00-12:15pm (14th Feb-4th April) ⌚
(no classes on the 12th &14th March as I will be away for a wedding 💕)
.
Classes are held at Shore Dance Studio, 17 Enterprise Street, Birkenhead 💃 $70 for the term pass or $55 for a 5 class pass 💰 💜Kangatraining is a fun postnatal workout designed for mums to get fit safely while exercising with their baby.  You must be 6 weeks postpartum or 12 weeks post cesarean. 
Send me a message to register now! 💜

#kangatraining #kangamamas #mumsandbubsfitness #letskanga #befit #bestrong #behealthy #bewithyourbaby #postnatalfitness #happymumma #happybubba #babywearing #lovekanga  #regrann  #auckland #northshore #birkenhead
Do you live on the North Shore in Auckland? Classes are starting back up soon with Sarah and her new Kangabuddy! @Regranned from @kangatrainingnorthshore - I am excited to announce that 2018 Classes are commencing on the 12th February...register for the term now! Term 1 will be a 7 week term, with classes on: Monday-10:30-11:45am (12th Feb-9th April, no class Easter Monday) Wednesday-11:00-12:15pm (14th Feb-4th April) ⌚ (no classes on the 12th &14th March as I will be away for a wedding 💕) . Classes are held at Shore Dance Studio, 17 Enterprise Street, Birkenhead 💃 $70 for the term pass or $55 for a 5 class pass 💰 💜Kangatraining is a fun postnatal workout designed for mums to get fit safely while exercising with their baby. You must be 6 weeks postpartum or 12 weeks post cesarean. Send me a message to register now! 💜 #kangatraining  #kangamamas  #mumsandbubsfitness  #letskanga  #befit  #bestrong  #behealthy  #bewithyourbaby  #postnatalfitness  #happymumma  #happybubba  #babywearing  #lovekanga  #regrann  #auckland  #northshore  #birkenhead 
Just us?! 🙈 when @jessiemundell says “let’s workout” it always looks like this ... kids everywhere... we are going to be even more outnumbered soon 💕
#Repost @jessiemundell
・・・
I met @drgilliansawyer when she was 4 months postpartum with her oldest, who is almost 4 years old.
#
She signed up for a prenatal/postnatal strength training class I had just started coaching.
#
A few years later and this is what our workouts look like. A far cry from the hour of structured workout time at the gym alone.
#
Not simple to make happen. Not a scheduled weekly time. Mostly no idea how many reps we’ve done. Toddlers climbing on you and chasing you during exercises.
#
My expectations for a ‘good’ workout have completely shifted over the last few years. Out of necessity. And this? This was a good workout.
Just us?! 🙈 when @jessiemundell says “let’s workout” it always looks like this ... kids everywhere... we are going to be even more outnumbered soon 💕 #Repost  @jessiemundell ・・・ I met @drgilliansawyer when she was 4 months postpartum with her oldest, who is almost 4 years old. # She signed up for a prenatal/postnatal strength training class I had just started coaching. # A few years later and this is what our workouts look like. A far cry from the hour of structured workout time at the gym alone. # Not simple to make happen. Not a scheduled weekly time. Mostly no idea how many reps we’ve done. Toddlers climbing on you and chasing you during exercises. # My expectations for a ‘good’ workout have completely shifted over the last few years. Out of necessity. And this? This was a good workout.
I felt lost in my after the birth of my first baby. It seemed like no matter what I did, how fast I lost my baby weight or how well I ate, my body was working against me.
.
For over a year, I tried to find myself. Searching for my identity was tough on me emotionally. I'd even go online looking for answers but that usually left me feeling worse.
.
I needed a support network but I couldn't find anything fit my needs.
.
Does this sound familiar?
.
In Vibrant and Balanced In Motherhood, my free FB coaching group, you can find the tribe you've always been looking for. You will be a part of a community of moms who are over the pressures of perfection and want to create more balance.
.
There are weekly Set Your Intention challenges to help you take a positive foot forward, fitness and nutrition tips to help you educate you on healthy and sustainable habits, and workouts that are less than 30-minutes so that you can get it done while your little one is napping and STILL have time for a shower! .
You're more than welcome to join. We'd be happy to have you.
.
Link in bio.
.
#postpartum #postpartumbody #postpartumfitness #postpartumexercise #fitnessformoms #womensfitness #strongmom #strongmama #fitmom #postnatal #postnatalexercise #postnatalfitness #postnatalweightloss #fitfam #fitness #fitnessinspiration #healthymom #healthyfamily #londonontario #lndont #loveyourbabybody
I felt lost in my after the birth of my first baby. It seemed like no matter what I did, how fast I lost my baby weight or how well I ate, my body was working against me. . For over a year, I tried to find myself. Searching for my identity was tough on me emotionally. I'd even go online looking for answers but that usually left me feeling worse. . I needed a support network but I couldn't find anything fit my needs. . Does this sound familiar? . In Vibrant and Balanced In Motherhood, my free FB coaching group, you can find the tribe you've always been looking for. You will be a part of a community of moms who are over the pressures of perfection and want to create more balance. . There are weekly Set Your Intention challenges to help you take a positive foot forward, fitness and nutrition tips to help you educate you on healthy and sustainable habits, and workouts that are less than 30-minutes so that you can get it done while your little one is napping and STILL have time for a shower! . You're more than welcome to join. We'd be happy to have you. . Link in bio. . #postpartum  #postpartumbody  #postpartumfitness  #postpartumexercise  #fitnessformoms  #womensfitness  #strongmom  #strongmama  #fitmom  #postnatal  #postnatalexercise  #postnatalfitness  #postnatalweightloss  #fitfam  #fitness  #fitnessinspiration  #healthymom  #healthyfamily  #londonontario  #lndont  #loveyourbabybody 
Wow! When I took this photo I was more relaxed than I have been months! I spent this afternoon at The Space Retreat and it was everything I had hoped for and more. I took my 19 month-old and left her with the lovely women in the crèche provided and then had three amazing hours of doing whatever I wanted. No chores, no washing, no internet banking (although I could have, if I wanted!) Just me time and a fabulous manicure included. If you're a mum and you need a bit of guilt-free down time I cannot recommend it highly enough! Check it out at @spaceretreat Also it was lovely to meet @monkeyandmushu  and @mariamakeupartist .
.
In case you're wondering, I didn't get it for free, just really, really loved the afternoon and didn't want it to end!
.
.
#postnatalhealth #postnatalfitness
#fitmum#postnatalmentalhealth
#pnd #postnatalexercise
#postnatalhealth #postnatalhappiness #bodypositive #bodypositivity #newmum #newbaby #thismumruns #runmummyrun
Wow! When I took this photo I was more relaxed than I have been months! I spent this afternoon at The Space Retreat and it was everything I had hoped for and more. I took my 19 month-old and left her with the lovely women in the crèche provided and then had three amazing hours of doing whatever I wanted. No chores, no washing, no internet banking (although I could have, if I wanted!) Just me time and a fabulous manicure included. If you're a mum and you need a bit of guilt-free down time I cannot recommend it highly enough! Check it out at @spaceretreat Also it was lovely to meet @monkeyandmushu and @mariamakeupartist . . In case you're wondering, I didn't get it for free, just really, really loved the afternoon and didn't want it to end! . . #postnatalhealth  #postnatalfitness  #fitmum #postnatalmentalhealth  #pnd  #postnatalexercise  #postnatalhealth  #postnatalhappiness  #bodypositive  #bodypositivity  #newmum  #newbaby  #thismumruns  #runmummyrun 
Fabulous class to finish the week at Harraby Community Centre yesterday! You are seriously rocking the new choreography Mamas - loving your dedication & enthusiasm! 💕
Hope you’re all having a great weekend - see you next week!
#sweatymama #sweatymamacarlisle #mumandbabyexercise #postnatalfitness #babybonding
[NEW ARTICLE: 3 Exercises Your Clients Should Do Immediately Postpartum]

If you're a coach working with a new mom, you probably already know how vital it is to give her some time to heal and bond with her baby. Returning to exercise could take some time, and it could mean finding a new routine altogether.

Pre- & postnatal expert @jessiemundell is here to help you encourage your new mama clients to heal well!
.
In the article at the link in our bio, she describes her "4R Post-Pregnancy Protocol" that she prescribes to all of her postpartum clients to help them feel more comfortable in their bodies, and she gives coaching cues for three exercises your clients should do immediately postpartum.
#girlsgonestrong
.
[H/T @jessiemundell for the photo.]
[NEW ARTICLE: 3 Exercises Your Clients Should Do Immediately Postpartum] If you're a coach working with a new mom, you probably already know how vital it is to give her some time to heal and bond with her baby. Returning to exercise could take some time, and it could mean finding a new routine altogether. Pre- & postnatal expert @jessiemundell is here to help you encourage your new mama clients to heal well! . In the article at the link in our bio, she describes her "4R Post-Pregnancy Protocol" that she prescribes to all of her postpartum clients to help them feel more comfortable in their bodies, and she gives coaching cues for three exercises your clients should do immediately postpartum. #girlsgonestrong  . [H/T @jessiemundell for the photo.]
Want to wake up one day (weeks/months from now) looking, feeling, and performing your best? 
_____

Let's make that happen. 
_____

It's not crazy. So here's my number - 08135364803, so call/whatsapp me maybe. .
.
.
.
.
#weightloss #fitness #fitfam #abujafitnessbootcamp #groupfitness #groupworkouts #abuja #nutrition #flatbelly #workouts #womenweightloss #postnatalfitness #newmom #busymoms #12weekchallenge #abujagyms #weightlosschallenge #newyear #newyearresolutions #2018 #2018fitnessrevolution #dietcoke #diet #keto #detox #coachnana
Want to wake up one day (weeks/months from now) looking, feeling, and performing your best? _____ Let's make that happen. _____ It's not crazy. So here's my number - 08135364803, so call/whatsapp me maybe. . . . . . #weightloss  #fitness  #fitfam  #abujafitnessbootcamp  #groupfitness  #groupworkouts  #abuja  #nutrition  #flatbelly  #workouts  #womenweightloss  #postnatalfitness  #newmom  #busymoms  #12weekchallenge  #abujagyms  #weightlosschallenge  #newyear  #newyearresolutions  #2018  #2018fitnessrevolution  #dietcoke  #diet  #keto  #detox  #coachnana 
Don’t hoard all the fun, Mom. Saturdays are for the dads 🏃‍♂️ (or grandmas, or aunts, or sisters). // Family classes every Saturday at 9! Go to santaclaritavalley.fit4mom.com to snag a free class pass
. . . . .
#fit4momscv #fit4mom #santaclaritavalley #scv #santaclarita #mommyandme #momworkout #prenatalfitness #postnatalfitness #postpartum #playgroup #valencia #castaic #saugus #canyoncountry #fitfam #familyworkout #dadurday
📷 @fit4mom_sandiego
Ahhh Brothers! First photo is them on a good day. Swipe left photo is the majority of the time...me trying to prevent my two year old from crushing the 👶🏻😥🤣
.
.
.
.
#mlongliving #bumpd #letthembelittle #preciousmoments #letthekids #mamablogger #instamoms #mommyblogger #childofig #momtogs #magicofchildhood #enchantedchildhood #mywild #oureveryday #honestmotherhood #dailyparenting #mom_hub #yogamom #yogimommy #yogateacher #postnatal #fitpregnancy #prenatal #fitness #newmom #postnatalfitness #brothers #brothersforlife
Ahhh Brothers! First photo is them on a good day. Swipe left photo is the majority of the time...me trying to prevent my two year old from crushing the 👶🏻😥🤣 . . . . #mlongliving  #bumpd  #letthembelittle  #preciousmoments  #letthekids  #mamablogger  #instamoms  #mommyblogger  #childofig  #momtogs  #magicofchildhood  #enchantedchildhood  #mywild  #oureveryday  #honestmotherhood  #dailyparenting  #mom_hub  #yogamom  #yogimommy  #yogateacher  #postnatal  #fitpregnancy  #prenatal  #fitness  #newmom  #postnatalfitness  #brothers  #brothersforlife 
Leading by example under the beautiful oaks at City Park! So grateful to spend time outdoors this morning 💗
Leading by example under the beautiful oaks at City Park! So grateful to spend time outdoors this morning 💗
My OneFitMama mums mean more to me than I can ever explain in words and to know how much I mean to them makes my heart so happy! This is what I wanted to achieve with OneFitMama, to be there for them! OneFitMama Instructor of the year chosen by my lovely mums 🏆. THANK YOU THANK YOU! Love each one of them #instructoroftheyear #fitnessinstructor #personaltrainer #postnatalfitness #exercise #exerciseclass #fitness #fitnessclass #OneFitMama #onefitfamily #cheltenham #cheltenhamrocks #gloucester #gloucesterrocks @onefitmamauk @activegloucestershire @thisgirlcanuk @gloucesterrocks @cheltenhamrocks @active_impact_glos @cheltenhamhour @cheltenham_mumbossclub @gloucestershirelive
My OneFitMama mums mean more to me than I can ever explain in words and to know how much I mean to them makes my heart so happy! This is what I wanted to achieve with OneFitMama, to be there for them! OneFitMama Instructor of the year chosen by my lovely mums 🏆. THANK YOU THANK YOU! Love each one of them #instructoroftheyear  #fitnessinstructor  #personaltrainer  #postnatalfitness  #exercise  #exerciseclass  #fitness  #fitnessclass  #OneFitMama  #onefitfamily  #cheltenham  #cheltenhamrocks  #gloucester  #gloucesterrocks  @onefitmamauk @activegloucestershire @thisgirlcanuk @gloucesterrocks @cheltenhamrocks @active_impact_glos @cheltenhamhour @cheltenham_mumbossclub @gloucestershirelive
Baby swings & baby chops 
This little one hadn't been weight the last couple of weeks but he feels Heavy doing these exercises - talk about working my shoulders 🤣

#babyweight #postpartumjourney #postnatalfitness #postnatal #babyworkout #homeworkout #motherhood #mumlife #funworkout #bum #shoulders #fitnessmum #fitmum #veganmama #veganfit #lovemylittleman #personaltrainer #chichester
I have had several new clients  recently with obvious signs of diastasis recti and or pelvic floor dysfunction. 
##
They were all doing group fitness classes or regularly attending a gym beforehand and nobody knew that that their pain and injuries were due to these conditions. They didn’t personally make the connections and neither did their coaches or trainers. 
##
In my Quick and Dirty Guide (link in profile) I provide a list of behavioral cues and symptoms that indicate a client’s core or pelvic floor isn’t in optimal condition and contributing to performance in exercise, injury, chronic pain or discomfort. 
##
I also explain core weakness and pelvic floor dysfunction are really important to consider BECAUSE of how they impact whole body strength AND because of the serious health conditions that can arise from not addressing them. 
##
I’m tired of hearing women, especially mommas dismiss their leaking during exercise, sneezing, coughing or laughing as just “part of motherhood” when in reality it is a major red flag that should be addressed to!!
##
Weak cores and pelvic floors can be trained to support you in life and fitness, but only when they are acknowledged. 
##
Everyone needs to know the signs and consequences of these conditions, not because we should be afraid, but because knowledge is power!
##
You don’t want to miss it! 
#sarahsmithstrength #strongwomen #wholebody #coaches #trainers #educate #postnatalfitness #Postnatalposse
I have had several new clients recently with obvious signs of diastasis recti and or pelvic floor dysfunction. ## They were all doing group fitness classes or regularly attending a gym beforehand and nobody knew that that their pain and injuries were due to these conditions. They didn’t personally make the connections and neither did their coaches or trainers. ## In my Quick and Dirty Guide (link in profile) I provide a list of behavioral cues and symptoms that indicate a client’s core or pelvic floor isn’t in optimal condition and contributing to performance in exercise, injury, chronic pain or discomfort. ## I also explain core weakness and pelvic floor dysfunction are really important to consider BECAUSE of how they impact whole body strength AND because of the serious health conditions that can arise from not addressing them. ## I’m tired of hearing women, especially mommas dismiss their leaking during exercise, sneezing, coughing or laughing as just “part of motherhood” when in reality it is a major red flag that should be addressed to!! ## Weak cores and pelvic floors can be trained to support you in life and fitness, but only when they are acknowledged. ## Everyone needs to know the signs and consequences of these conditions, not because we should be afraid, but because knowledge is power! ## You don’t want to miss it! #sarahsmithstrength  #strongwomen  #wholebody  #coaches  #trainers  #educate  #postnatalfitness  #Postnatalposse 
🌴Aaaahh...👆🏽 This past spring in Miami— I was in the best shape and finally at a place of peace with my life.  One of the ways that I stayed stuck for so long in my in my late teens & 20s was because of the idealization of what I THOUGHT my life should look like.
.
.
🤔Ideally, I would either go to a 4 yr college & get a job OR get married young and have lots of babies. But, the thing is, I didn’t FIT that mold.  I was 20 when my mom passed away and I dropped out of college to help take care of my younger siblings, so CERTAINLY going to college AT THAT TIME wasn’t REALLY the path that God gave me. And as for getting married young and having lots of babies, well, THAT didn’t happen either. .
.
✨So it’s interesting how MY life‘s purpose became completely different from what was ingrained in me all those years growing up. And I am SO thankful and SO happy and SO grateful for the life that I HAVE been blessed with. .
.
💗I have THEE most amazing husband who has shown me Christ-like love and grace MORE than I ever deserve, I have a beautiful daughter who is so smart and so funny and another one on the way. .
.
💕I am BLESSED with a CAREER where I can still be a stay at home mom WHILE pursuing my love of helping other women and get PAID to workout!  I want to encourage you girls out there who think that you have to do a certain thing, this or that because that’s what society, school, Media, parents or your culture tells you:  Know that SOMETIMES your life doesn’t turn out the way that you thought it was going to when you were 10 or 15 or 20 or whatever age, but sometimes it ends up being so DIFFERENT and so much BETTER than you even could have IMAGINED!! 🙌🏼💗
🌴Aaaahh...👆🏽 This past spring in Miami— I was in the best shape and finally at a place of peace with my life. One of the ways that I stayed stuck for so long in my in my late teens & 20s was because of the idealization of what I THOUGHT my life should look like. . . 🤔Ideally, I would either go to a 4 yr college & get a job OR get married young and have lots of babies. But, the thing is, I didn’t FIT that mold. I was 20 when my mom passed away and I dropped out of college to help take care of my younger siblings, so CERTAINLY going to college AT THAT TIME wasn’t REALLY the path that God gave me. And as for getting married young and having lots of babies, well, THAT didn’t happen either. . . ✨So it’s interesting how MY life‘s purpose became completely different from what was ingrained in me all those years growing up. And I am SO thankful and SO happy and SO grateful for the life that I HAVE been blessed with. . . 💗I have THEE most amazing husband who has shown me Christ-like love and grace MORE than I ever deserve, I have a beautiful daughter who is so smart and so funny and another one on the way. . . 💕I am BLESSED with a CAREER where I can still be a stay at home mom WHILE pursuing my love of helping other women and get PAID to workout! I want to encourage you girls out there who think that you have to do a certain thing, this or that because that’s what society, school, Media, parents or your culture tells you: Know that SOMETIMES your life doesn’t turn out the way that you thought it was going to when you were 10 or 15 or 20 or whatever age, but sometimes it ends up being so DIFFERENT and so much BETTER than you even could have IMAGINED!! 🙌🏼💗
I also need motivation. Someone who will get me that extra will power to get my butt out of sofa when I feel I can't do it.
Luckily I find inspiration in people around me.
Sometimes it's other people I follow on IG, my little fit family on my ig account and my dear friend Kasia 😙
Thank you all ❤️
.
Full body workout - I did 10 reps of each exercise (each side) for 4 rounds
.
.
#homeworkout #homeworkouts_4u #fitmom #fitmomsofig #fitmotivation #homeexercises #fullbodyworkout #postpartumbody #postpartumjourney #momof2 #bodyunderconstruction #fitnessjourney #mom #fitness #fit #fitfam #fitmama #motivation #boymom #mum #postnatalfitness
I also need motivation. Someone who will get me that extra will power to get my butt out of sofa when I feel I can't do it. Luckily I find inspiration in people around me. Sometimes it's other people I follow on IG, my little fit family on my ig account and my dear friend Kasia 😙 Thank you all ❤️ . Full body workout - I did 10 reps of each exercise (each side) for 4 rounds . . #homeworkout  #homeworkouts_4u  #fitmom  #fitmomsofig  #fitmotivation  #homeexercises  #fullbodyworkout  #postpartumbody  #postpartumjourney  #momof2  #bodyunderconstruction  #fitnessjourney  #mom  #fitness  #fit  #fitfam  #fitmama  #motivation  #boymom  #mum  #postnatalfitness 
This is my ‘I hate leg day but thank god it’s over face’ 🙄😬 #legday #hateitbutgottadoit #postnatalfitness #fitmama #fitforlife #womenwholift #fortysomethingandfit
Saturday mornings spent at the gym with my boys 😁 
Saturday mornings are great for a little you time, a time when your significant other can take the little one/s and you can have that precious you time 👌
•
•
•
•
•
#saturday #saturdayam #postpartum #postnatalfitness #trainer #strengthtraining #coach #saturdayvibes #youtime #momlife #momboss #momblogger #personaltrainer
GF toast + PB ; approved comfort food ✌🏻
GF toast + PB ; approved comfort food ✌🏻
First time running outside in 7 months and it decides to snow! All I want for Faye in life is to be happy and healthy so today’s motivation is not times or distance- just to get out the door, get the heart pumping 💓 and set an example to the little lady in my life #mumswhorun #getoutdoors #postnatalfitness #6monthspostpartum
First time running outside in 7 months and it decides to snow! All I want for Faye in life is to be happy and healthy so today’s motivation is not times or distance- just to get out the door, get the heart pumping 💓 and set an example to the little lady in my life #mumswhorun  #getoutdoors  #postnatalfitness  #6monthspostpartum 
F e e l i n g  s t r o n g 🏋🏾‍♀️
•
I had an hour in the gym this morning whilst the other half of the family went to Gymboree. Only two months left until my crazy but still rather secret physical challenge 🤫🤫🤫
•
Strength & conditioning for a multi-sport event can be overwhelming, especially when you’re not a PT, but thanks to @charlielaunder @bumpsandburpees and @kayla_itsines BBG programme I was able to come up with a few circuits targeting the big muscles groups in my upper & lower body,  some functional core work and mobility.
•
I’m slightly fearing progressing beyond my comfort zone as I’m SO protective of my pelvic floor BUT over the next few weeks I will, and might build up the courage to film...! •
Just as an aside, even if I know I could e.g. squat-press heavier than I currently am, unless my breath and PF are coordinated I do not move up on weights - its not worth taking 10 steps back when you have POP ladies. Respect the floor!
•
Will be back in the pool with the fam later to get a few lengths in - the crawl is coming a long... can do two lengths in a row now 😜😂
•
Hope you’re also making the most of the chance to get active on your weekends!
•
•
•
•
•
#postpartumfitness #postnatalfitness #fitmumsofig #fitmumsclub #saturdaygymsesh #squatsfordays #thisgirlcansquat #wholebodyworkout #strengthandconditioning #functionaltraining #functionalfitness #lungesandsquats #corestability #strengthispower #feelingstrongatlast  #awkwardgymselfie #triathlontraining #thriatlonlifestyle #pelvicorganprolapse #pelvicorganprolapseawareness #trainingwithpelvicorganprolapse #trainingwithpelvicfloordysfunction #pelvicfloorhealth #pelvicpawpatrol #pelvicfloorsafe
F e e l i n g s t r o n g 🏋🏾‍♀️ • I had an hour in the gym this morning whilst the other half of the family went to Gymboree. Only two months left until my crazy but still rather secret physical challenge 🤫🤫🤫 • Strength & conditioning for a multi-sport event can be overwhelming, especially when you’re not a PT, but thanks to @charlielaunder @bumpsandburpees and @kayla_itsines BBG programme I was able to come up with a few circuits targeting the big muscles groups in my upper & lower body, some functional core work and mobility. • I’m slightly fearing progressing beyond my comfort zone as I’m SO protective of my pelvic floor BUT over the next few weeks I will, and might build up the courage to film...! • Just as an aside, even if I know I could e.g. squat-press heavier than I currently am, unless my breath and PF are coordinated I do not move up on weights - its not worth taking 10 steps back when you have POP ladies. Respect the floor! • Will be back in the pool with the fam later to get a few lengths in - the crawl is coming a long... can do two lengths in a row now 😜😂 • Hope you’re also making the most of the chance to get active on your weekends! • • • • • #postpartumfitness  #postnatalfitness  #fitmumsofig  #fitmumsclub  #saturdaygymsesh  #squatsfordays  #thisgirlcansquat  #wholebodyworkout  #strengthandconditioning  #functionaltraining  #functionalfitness  #lungesandsquats  #corestability  #strengthispower  #feelingstrongatlast  #awkwardgymselfie  #triathlontraining  #thriatlonlifestyle  #pelvicorganprolapse  #pelvicorganprolapseawareness  #trainingwithpelvicorganprolapse  #trainingwithpelvicfloordysfunction  #pelvicfloorhealth  #pelvicpawpatrol  #pelvicfloorsafe 
😍😍😍
😍😍😍
FLEXIBLE FRIEND mama C is getting her hamstring release on with some banded work. She’s grimacing because her hamstrings are super tight. Stretching and release work must not be neglected when it comes to working with postnatal mamas. But we still keep an eye out for those relaxin hormone levels too. #fixingmums #lengthenandstrengthen
FLEXIBLE FRIEND mama C is getting her hamstring release on with some banded work. She’s grimacing because her hamstrings are super tight. Stretching and release work must not be neglected when it comes to working with postnatal mamas. But we still keep an eye out for those relaxin hormone levels too. #fixingmums  #lengthenandstrengthen 
Nos cours massage pour bébés commencent aujourd’hui à 13h! Il reste encore la place! 💖💖💖💖
Baby massage cours starts today, 13h. There is still room if you & your little one would like to join! Both parents are welcome (only one registration payment is required per couple). Bond with your baby & take a moment to focus on them.. it’s a beautiful experience !
#babymassage #baby #mommyandme #momlife #postnatal #bondwithbaby #tresbarre #tresbarrepro #trescozy #barremommy #barremommymethod #barre #pilates #yoga #yogalates #essentrics #floorbarre #barreausol #ballet #kinesiology #ayurveda #postnatalfitness #prenatalfitness #babybellybarre #mommybabybarre #mommybabyfitness #prenatalbarre #fitmom #barrelove #barrewarrior
Nos cours massage pour bébés commencent aujourd’hui à 13h! Il reste encore la place! 💖💖💖💖 Baby massage cours starts today, 13h. There is still room if you & your little one would like to join! Both parents are welcome (only one registration payment is required per couple). Bond with your baby & take a moment to focus on them.. it’s a beautiful experience ! #babymassage  #baby  #mommyandme  #momlife  #postnatal  #bondwithbaby  #tresbarre  #tresbarrepro  #trescozy  #barremommy  #barremommymethod  #barre  #pilates  #yoga  #yogalates  #essentrics  #floorbarre  #barreausol  #ballet  #kinesiology  #ayurveda  #postnatalfitness  #prenatalfitness  #babybellybarre  #mommybabybarre  #mommybabyfitness  #prenatalbarre  #fitmom  #barrelove  #barrewarrior 
Baby massage cours starts today, 13h. There is still room if you & your little one would like to join! Both parents are welcome (only one registration payment is required per couple). Bond with your baby & take a moment to focus on them.. it’s a beautiful experience ! @tresstudiobarre 
#babymassage #baby #mommyandme #momlife #postnatal #bondwithbaby #tresbarre #tresbarrepro #trescozy #barremommy #barremommymethod #barre #pilates #yoga #yogalates #essentrics #floorbarre #barreausol #ballet #kinesiology #ayurveda #postnatalfitness #prenatalfitness #babybellybarre #mommybabybarre #mommybabyfitness #prenatalbarre #fitmom #barrelove #barrewarrior
Baby massage cours starts today, 13h. There is still room if you & your little one would like to join! Both parents are welcome (only one registration payment is required per couple). Bond with your baby & take a moment to focus on them.. it’s a beautiful experience ! @tresstudiobarre #babymassage  #baby  #mommyandme  #momlife  #postnatal  #bondwithbaby  #tresbarre  #tresbarrepro  #trescozy  #barremommy  #barremommymethod  #barre  #pilates  #yoga  #yogalates  #essentrics  #floorbarre  #barreausol  #ballet  #kinesiology  #ayurveda  #postnatalfitness  #prenatalfitness  #babybellybarre  #mommybabybarre  #mommybabyfitness  #prenatalbarre  #fitmom  #barrelove  #barrewarrior 
🦄 💪🏼👊🏼 (Postnatal) Abs, Arms & Ass! Great morning home workout working on the AAA - I swapped the abs for postnatal core rehab- followed by some Postnatal YOGA 🧘‍♀️ I’m feeling stronger and happier for taking 30 mins each day to focus on my fitness and strength. 🌈  Self care is so important - especially as parents; we spend so much time lifting our little ones, carrying all the baby paraphernalia so it’s vital we look after ourselves and protect our bodies from injury. That was the perfect way to start the weekend; now for some quality family time. 👪 What are you up to today? Have a fabulous Saturday 💋 //
#ALO #AAA #absarmsass #postnatalfitness #postpartumbody #mumlife #mumfitness #stayingaccountable #mumandbaby #dailyworkouts #workingoutathome #postnataljourney #fitmums #postnatalyoga #postnatalpilates #pregnancybody #bodyimage #postbabybody #selfworth #stayingaccountable #babiesonbod  #mumpreneur #plyo #hiitworkout #thisgirlcan  #mamaadbabyworkout #bod #beachbodyondemand
🦄 💪🏼👊🏼 (Postnatal) Abs, Arms & Ass! Great morning home workout working on the AAA - I swapped the abs for postnatal core rehab- followed by some Postnatal YOGA 🧘‍♀️ I’m feeling stronger and happier for taking 30 mins each day to focus on my fitness and strength. 🌈 Self care is so important - especially as parents; we spend so much time lifting our little ones, carrying all the baby paraphernalia so it’s vital we look after ourselves and protect our bodies from injury. That was the perfect way to start the weekend; now for some quality family time. 👪 What are you up to today? Have a fabulous Saturday 💋 // #ALO  #AAA  #absarmsass  #postnatalfitness  #postpartumbody  #mumlife  #mumfitness  #stayingaccountable  #mumandbaby  #dailyworkouts  #workingoutathome  #postnataljourney  #fitmums  #postnatalyoga  #postnatalpilates  #pregnancybody  #bodyimage  #postbabybody  #selfworth  #stayingaccountable  #babiesonbod  #mumpreneur  #plyo  #hiitworkout  #thisgirlcan  #mamaadbabyworkout  #bod  #beachbodyondemand 
Well that was probably the soggiest run I have ever done! Definitely not the most fun but I feel extra proud of myself for getting out there, even though my shoes might not dry in time for tomorrow's walk!  What are you doing this weekend to #GetThisMummyMoving ?!
.
.
.
#postnatalhealth #postnatalfitness
#fitmum#postnatalmentalhealth
#pnd #postnatalexercise
#postnatalhealth #postnatalhappiness #bodypositive #bodypositivity #newmum #newbaby #thismumruns #runmummyrun
A not-even-dawn workout today, although it didn't quite go as planned 🙃 From the activity centre to the play mat, Ava wouldn't settle. After trying to include Ava in the workouts, we had to stop, had milk and watched The Furchester Hotel (she's a Muppet fanatic). I tried again, with baby weighted chest presses, probably too soon after the milk with inevitable consequences...hence my expression in the photo! 😝 Good intentions but not going to happen this morning...teething baby!🙈
#saturdaymorning #saturday #fitness #fitfam #fitnessgoals #exercise #health #postpartumfitness #postnatalfitness #baby #babygirl #reality #newparent #parenthood #honesty #muppets
A not-even-dawn workout today, although it didn't quite go as planned 🙃 From the activity centre to the play mat, Ava wouldn't settle. After trying to include Ava in the workouts, we had to stop, had milk and watched The Furchester Hotel (she's a Muppet fanatic). I tried again, with baby weighted chest presses, probably too soon after the milk with inevitable consequences...hence my expression in the photo! 😝 Good intentions but not going to happen this morning...teething baby!🙈 #saturdaymorning  #saturday  #fitness  #fitfam  #fitnessgoals  #exercise  #health  #postpartumfitness  #postnatalfitness  #baby  #babygirl  #reality  #newparent  #parenthood  #honesty  #muppets 
(1) Weight loss is not linear. Some weeks you may lose weight and some weeks it may appear like you've gained weight. The key is to look at the average over an extended period. 
____ (2) You should aim to lose fat and build/preserve muscle (yes,  women too). Too many people stay on a restrictive diet for too long and end up losing muscle. Fat is 'bad' and muscle is good. 
____ (3) It's not what you know it's what you do. Yes,  you've read a million articles about weight loss. Yes,  you've watched 1000s of videos about healthy eating. Yes,  you have all the fancy exercise equipment and gadgets. It is not what you know or have. Weight loss only happens when you 'Do'. ____ (4) You will get better results following a average program 80% of the time than following the best program 10% of the time. Compliance and consistency is often the difference maker. 
____ (5) All the worrying,  wishing, and thinking in the world (and space) will not help you lose weight and keep it off. Set your goals,  develop a plan, and get to work.
____
(1) Weight loss is not linear. Some weeks you may lose weight and some weeks it may appear like you've gained weight. The key is to look at the average over an extended period. ____ (2) You should aim to lose fat and build/preserve muscle (yes, women too). Too many people stay on a restrictive diet for too long and end up losing muscle. Fat is 'bad' and muscle is good. ____ (3) It's not what you know it's what you do. Yes, you've read a million articles about weight loss. Yes, you've watched 1000s of videos about healthy eating. Yes, you have all the fancy exercise equipment and gadgets. It is not what you know or have. Weight loss only happens when you 'Do'. ____ (4) You will get better results following a average program 80% of the time than following the best program 10% of the time. Compliance and consistency is often the difference maker. ____ (5) All the worrying, wishing, and thinking in the world (and space) will not help you lose weight and keep it off. Set your goals, develop a plan, and get to work. ____
S A V O U R ~ the still moments 💙🙌🏼☀️
.
.
Amongst the usual kid beach craziness 🤪🤗😂
.
.
#sydney #stunningsydney #malabar #easternsuburbs #easternsuburbssydney #beach  #ilovesydney @sydney
When your client brings her gorgeous buba in for her postnatal program, wait let me take a selfie. Kisses all around.
When your client brings her gorgeous buba in for her postnatal program, wait let me take a selfie. Kisses all around.
E a r l y  m o r n i n g  r e a l  t a l k.. h a p p y  w e e k e n d i n g  l a d i e s - N e v e r  g i v e  u p 🖤
E a r l y m o r n i n g r e a l t a l k.. h a p p y w e e k e n d i n g l a d i e s - N e v e r g i v e u p 🖤
Friday's Workout: 1 hour 15 minute Physique 57... #RunningRacq #PostnatalFitness #PostnatalFitness #Postnataljourney #Physique57 #5monthspost
This is just a nice way to loosen up/warm up for any sess. I did this before a Bench sess last week. At the end is an awesome way to hit tris. Skull Crusher directly into close grip bench. For what ever reps you wish with as much weight as you wish. Just make sure it’s difficult nothing easy will ever change your body. 😉
This is just a nice way to loosen up/warm up for any sess. I did this before a Bench sess last week. At the end is an awesome way to hit tris. Skull Crusher directly into close grip bench. For what ever reps you wish with as much weight as you wish. Just make sure it’s difficult nothing easy will ever change your body. 😉
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity”. ~ John F. Kennedy 
I have always had a natural desire to live an active life. Call it a necessity. Somehow the Universe has granted me the great fortune of spending my work days on a journey of health and movement with each and every one of my clients, from Olympians to grandmums, and every thing in between.  It’s important to me to make activity and movement a key component of Maelle’s life, and teach her that exercise truly is medicine. So today the little white puff and I ventured out for a hike on the Credit. It has been very humbling accepting my post-pregnancy physical fitness, and it has been sometimes difficult to remember I need to be kind and gentle with myself. But with each day of activity I feel my strength improve, and baby wearing has made it so much easier to do. Good for the body, and good for the mind. 
Breathe in that Canadian winter people, and let it fuel your next dose of medicine! 
#exerciseismedicine #momlife #movementculture #getactive #parkscanada @parks.canada #activefamily #canada #exercise #moveeveryday #postnatal #bekind #littleone #momandbabyfitness #babywearing @lillebaby #doesabodygood #feedthemind #getoutside #hike #winter #canada #playinthesnow #postnatalfitness
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity”. ~ John F. Kennedy I have always had a natural desire to live an active life. Call it a necessity. Somehow the Universe has granted me the great fortune of spending my work days on a journey of health and movement with each and every one of my clients, from Olympians to grandmums, and every thing in between. It’s important to me to make activity and movement a key component of Maelle’s life, and teach her that exercise truly is medicine. So today the little white puff and I ventured out for a hike on the Credit. It has been very humbling accepting my post-pregnancy physical fitness, and it has been sometimes difficult to remember I need to be kind and gentle with myself. But with each day of activity I feel my strength improve, and baby wearing has made it so much easier to do. Good for the body, and good for the mind. Breathe in that Canadian winter people, and let it fuel your next dose of medicine! #exerciseismedicine  #momlife  #movementculture  #getactive  #parkscanada  @parks.canada #activefamily  #canada  #exercise  #moveeveryday  #postnatal  #bekind  #littleone  #momandbabyfitness  #babywearing  @lillebaby #doesabodygood  #feedthemind  #getoutside  #hike  #winter  #canada  #playinthesnow  #postnatalfitness 
It’s shocking how weak ones core becomes post pregnancy....hence the importance of working out during ones pregnancy🤰🏻and post pregnancy 💪🏻💪🏻This is also goes to show that well defined abs doesn’t mean you have a strong core! #fact
.
.
.
.
.
.
.
#mommyfitness #prenatalfitness #postnatalfitness #oncepostnatalalwayspostnatal #fitmoms #pilates #fitmomsofig #momoftwins #personaltrainer #fitness #core #coreworkout #fitspo #strongisthenewsexy #strongisthenewskinny #shinspirationworkouts #klfitness #mommyfitness
It’s shocking how weak ones core becomes post pregnancy....hence the importance of working out during ones pregnancy🤰🏻and post pregnancy 💪🏻💪🏻This is also goes to show that well defined abs doesn’t mean you have a strong core! #fact  . . . . . . . #mommyfitness  #prenatalfitness  #postnatalfitness  #oncepostnatalalwayspostnatal  #fitmoms  #pilates  #fitmomsofig  #momoftwins  #personaltrainer  #fitness  #core  #coreworkout  #fitspo  #strongisthenewsexy  #strongisthenewskinny  #shinspirationworkouts  #klfitness  #mommyfitness 
I was honoured to teach these beautiful ladies in Hornsby last Wednesday. With almost all of them on the 'home stretch' of their pregnancy we were able to focus on some breathing techniques for labour, perineal stretching, optimal fetal positioning and deep meditation /relaxation. Sending beautiful birthy vibes to all our lovely ladies who are due to give birth soon xx
I was honoured to teach these beautiful ladies in Hornsby last Wednesday. With almost all of them on the 'home stretch' of their pregnancy we were able to focus on some breathing techniques for labour, perineal stretching, optimal fetal positioning and deep meditation /relaxation. Sending beautiful birthy vibes to all our lovely ladies who are due to give birth soon xx
Jarrod and I had the debate earlier of whether I would take Darcy with me while I do grocery shopping, or if he would try and put him to bed while I’m gone (he’s teething and extra sooky)... so the baby carrier wins this round! 
This is my Emeibaby carrier. I can’t decide if I like this or the Manduca better - I think the Manduca is comfier for longer, especially with the straps crossed, but Darcy loves this one!! Of course, he falls asleep like this at the END of my shopping... oh well, guess I’ll just peruse the aisles and buy things I don’t need! Currently swaying in the stationery aisle! 😂🤷🏼‍♀️🙊💜 #Kangatraining #PascoeVale #Babywearing #Emeibaby #Manduca #Fitness #Health #HealthyMum #HappyBaby #PostnatalFitness #PostNatalExercise @emeibaby
Jarrod and I had the debate earlier of whether I would take Darcy with me while I do grocery shopping, or if he would try and put him to bed while I’m gone (he’s teething and extra sooky)... so the baby carrier wins this round! This is my Emeibaby carrier. I can’t decide if I like this or the Manduca better - I think the Manduca is comfier for longer, especially with the straps crossed, but Darcy loves this one!! Of course, he falls asleep like this at the END of my shopping... oh well, guess I’ll just peruse the aisles and buy things I don’t need! Currently swaying in the stationery aisle! 😂🤷🏼‍♀️🙊💜 #Kangatraining  #PascoeVale  #Babywearing  #Emeibaby  #Manduca  #Fitness  #Health  #HealthyMum  #HappyBaby  #PostnatalFitness  #PostNatalExercise  @emeibaby
Do you default back to your comfort zone when it gets hard?
.
This morning it hit me hard... I was feeling so good and strong. This morning I felt like a bus hit me. My whole body is tired. My whole body is sore.
.
The new program I’m on has caught up with me. The first couple days were easy. Meaning I liked it, it was challenging in new ways but I could push hard and keep up with it. .
But I started getting tired yesterday, and today so much more. Most of my clan is feeling this way too. I feel like my body is detoxing and being pushed to a new level.
.
I realized today that I'm not just detoxing the 'sludge' in my body... it’s so much more for me. I'm also detoxing my mindset.
.
This is the place that I loose traction, it’s starting to feel hard and I always give in, little by little, to get back to my comfort zone. The place where no real change happens and you slowly move backwards.
.
I can go back to my childhood, I always felt a pang of embarrassment when I wasn't doing things the best. Instead of working harder to become the best, I always just gave up or made excuses to save face.
.
Like when I was on the swim team and faked a 'hitting my head on the bottom of the pool when I dove in' injury so that I didn't have to actually race during the swim meet. - Elementary school
.
Like when I started karate classes and didn’t get a belt at the first ceremony and I said I just didn’t like doing it. - Middle school
.
Like when I blamed the softball coach for actually not liking me/ having something against me that I didn't make the team. - High school
.
Its a pattern, we all have them....
.
I want to break this pattern. I make a crack in it every time I choose discomfort for the reward. I've improved my mindset & habits enough now that I can sense the increased strength and energy and results that I have waiting for me on the other side of this. .
So today I will stay true to the plan.
Tonight I pressed play.
I gave it everything I got.
.
Did you?
Do you default back to your comfort zone when it gets hard? . This morning it hit me hard... I was feeling so good and strong. This morning I felt like a bus hit me. My whole body is tired. My whole body is sore. . The new program I’m on has caught up with me. The first couple days were easy. Meaning I liked it, it was challenging in new ways but I could push hard and keep up with it. . But I started getting tired yesterday, and today so much more. Most of my clan is feeling this way too. I feel like my body is detoxing and being pushed to a new level. . I realized today that I'm not just detoxing the 'sludge' in my body... it’s so much more for me. I'm also detoxing my mindset. . This is the place that I loose traction, it’s starting to feel hard and I always give in, little by little, to get back to my comfort zone. The place where no real change happens and you slowly move backwards. . I can go back to my childhood, I always felt a pang of embarrassment when I wasn't doing things the best. Instead of working harder to become the best, I always just gave up or made excuses to save face. . Like when I was on the swim team and faked a 'hitting my head on the bottom of the pool when I dove in' injury so that I didn't have to actually race during the swim meet. - Elementary school . Like when I started karate classes and didn’t get a belt at the first ceremony and I said I just didn’t like doing it. - Middle school . Like when I blamed the softball coach for actually not liking me/ having something against me that I didn't make the team. - High school . Its a pattern, we all have them.... . I want to break this pattern. I make a crack in it every time I choose discomfort for the reward. I've improved my mindset & habits enough now that I can sense the increased strength and energy and results that I have waiting for me on the other side of this. . So today I will stay true to the plan. Tonight I pressed play. I gave it everything I got. . Did you?
Breathing..it’s natural. We all breathe. We shouldn’t have to think about it right? Unfortunately some of us breathe better when resting and our bodies can use more oxygen than others when exercising (VO2 max)  Just like we can develop poor biomechanics over the years, we can develop poor breathing mechanics. Because of pregnancy (having a baby push against your diaphragm) breathing can get out of wack..out of rhythm. This can greatly effect singers, runners, crossfitters, swimmers etc and affect how well we can activate and strengthen our core/pelvic floor. Practicing deep rhythmic breathing (which I have clients learn to do with Ab Sets and incorporate with functional exercises) will help with this 👍 Breathing well is just as important as practicing good form. When the body gets tired, form isn’t the only thing that can suffer. #medicalexercisespecialist #muscleoxygensaturation #runbikeswim #breathing #postpartum #vo2 #singers #eliteathletes #basics #corefoundation #diastasis #recorefitness #nashvillefit #postnatalfitness #endurance #momstrong #marathontraining #marathonrunner #triathlete #crossfit
Breathing..it’s natural. We all breathe. We shouldn’t have to think about it right? Unfortunately some of us breathe better when resting and our bodies can use more oxygen than others when exercising (VO2 max) Just like we can develop poor biomechanics over the years, we can develop poor breathing mechanics. Because of pregnancy (having a baby push against your diaphragm) breathing can get out of wack..out of rhythm. This can greatly effect singers, runners, crossfitters, swimmers etc and affect how well we can activate and strengthen our core/pelvic floor. Practicing deep rhythmic breathing (which I have clients learn to do with Ab Sets and incorporate with functional exercises) will help with this 👍 Breathing well is just as important as practicing good form. When the body gets tired, form isn’t the only thing that can suffer. #medicalexercisespecialist  #muscleoxygensaturation  #runbikeswim  #breathing  #postpartum  #vo2  #singers  #eliteathletes  #basics  #corefoundation  #diastasis  #recorefitness  #nashvillefit  #postnatalfitness  #endurance  #momstrong  #marathontraining  #marathonrunner  #triathlete  #crossfit 
My most favourite time of year ☀️ Happy weekend lovers 💕
My most favourite time of year ☀️ Happy weekend lovers 💕
#FBF I was in great shape, long hair don’t care, I thought I was cute lol I am proud of the WOMEN I am becoming today. 🤭🙏
#FBF  I was in great shape, long hair don’t care, I thought I was cute lol I am proud of the WOMEN I am becoming today. 🤭🙏
I get asked all of the time “what are my top exercises for repairing abdominal separation”
•
My first bit of advice is, and will always be, head to the specialist womens health Physio to make sure you’ve been correctly diagnosed & had your pelvic floor assessed.
•
From there I am all about TvA breathing and leg lowers in all their variations, progressions and regressions.
•
The key thing to be mindful of when doing leg lowers is to ensure - You maintain neutral through your spine
- Your back is not arching - Your abdominals are drawing inwards - No peaking or doming of the abdominals
- no gripping through your obliques

Coaching cues I would use to set my clients up correctly would be
- Palms up
- Shoulder down and back away from your ears
- one hand in the natural curve of your spine
- one hand lower abdominals •
I loved using fellow JSA Coach @direnkartal92 to demonstrate these bits of knowledge for our JSA Modules as it really proved that everyone could benefit from using these techniques when focusing on correct activation of deep core muscles.
•
•
•
#preandpostnatalspecialist #personaltrainer
 #postnatal #prenatal #trainsafe #trainsmart  #pregnancy #returntoexercisesafely #postnatalfitness #pelvicfloor #glutes #diastasisrecti  #core #theglutewhisperer #bondi
#preandpostnatalspecialistpersonaltrainer
#fitnessfirstbondiplatinum #fitnessfirstau #fitnessfirstmag #fitness #postpartumfitness
I get asked all of the time “what are my top exercises for repairing abdominal separation” • My first bit of advice is, and will always be, head to the specialist womens health Physio to make sure you’ve been correctly diagnosed & had your pelvic floor assessed. • From there I am all about TvA breathing and leg lowers in all their variations, progressions and regressions. • The key thing to be mindful of when doing leg lowers is to ensure - You maintain neutral through your spine - Your back is not arching - Your abdominals are drawing inwards - No peaking or doming of the abdominals - no gripping through your obliques Coaching cues I would use to set my clients up correctly would be - Palms up - Shoulder down and back away from your ears - one hand in the natural curve of your spine - one hand lower abdominals • I loved using fellow JSA Coach @direnkartal92 to demonstrate these bits of knowledge for our JSA Modules as it really proved that everyone could benefit from using these techniques when focusing on correct activation of deep core muscles. • • • #preandpostnatalspecialist  #personaltrainer  #postnatal  #prenatal  #trainsafe  #trainsmart  #pregnancy  #returntoexercisesafely  #postnatalfitness  #pelvicfloor  #glutes  #diastasisrecti  #core  #theglutewhisperer  #bondi  #preandpostnatalspecialistpersonaltrainer  #fitnessfirstbondiplatinum  #fitnessfirstau  #fitnessfirstmag  #fitness  #postpartumfitness 
Curious what I do for ‘cardio’?
.
Well first off you should know that I don’t like your traditional cardio, aka those machines you see at the gym or running. Nothing wrong with them, it’s just lifting weights is definitely my thing!
.
I do spin classes once a week, because I absolutely love them and they are the one place I totally zone out. But I also combine cardio style, always higher intensity, into my workouts a few times a week.
.
Since I’m pregs you won’t find any plyo aka jumping in my workouts, I personally don’t feel the benefits outweigh the risks right now. But I am obsessed with my battle ropes☝🏻.
.
They were my Mothers Day gift this year and I use them all the freaking time - my boys know what’s up😉
.
Those bad boys plus that punching bag you see over in the corner are what you will find me doing for cardio these days! They are a perfect way to get the heart rate up in minimal time, not place excessive stress on my core, anddd if we want to talk calorie burn (which really isn’t my thing but hey I’ll throw it out there) they do burn heck of a lot more then running on a treadmill.
.
Not to mention how bad ass they both make me feel 💁🏻‍♀️
.
Timed, tabata style, rep based, alternating, including lower body, without lower body... you can really serve them up anyway you please!
.
What’s your favorite form of cardio??
Curious what I do for ‘cardio’? . Well first off you should know that I don’t like your traditional cardio, aka those machines you see at the gym or running. Nothing wrong with them, it’s just lifting weights is definitely my thing! . I do spin classes once a week, because I absolutely love them and they are the one place I totally zone out. But I also combine cardio style, always higher intensity, into my workouts a few times a week. . Since I’m pregs you won’t find any plyo aka jumping in my workouts, I personally don’t feel the benefits outweigh the risks right now. But I am obsessed with my battle ropes☝🏻. . They were my Mothers Day gift this year and I use them all the freaking time - my boys know what’s up😉 . Those bad boys plus that punching bag you see over in the corner are what you will find me doing for cardio these days! They are a perfect way to get the heart rate up in minimal time, not place excessive stress on my core, anddd if we want to talk calorie burn (which really isn’t my thing but hey I’ll throw it out there) they do burn heck of a lot more then running on a treadmill. . Not to mention how bad ass they both make me feel 💁🏻‍♀️ . Timed, tabata style, rep based, alternating, including lower body, without lower body... you can really serve them up anyway you please! . What’s your favorite form of cardio??
let that ISH go ✌🏻
let that ISH go ✌🏻
TGIF!  I hope you have a #funfriday planned....and we hope to see you in class tomorrow morning.  9:30 at @odyseainthedesert and @desertridge!
TGIF! I hope you have a #funfriday  planned....and we hope to see you in class tomorrow morning. 9:30 at @odyseainthedesert and @desertridge!
Worried about how to fit in exercise with a new baby? Two words: Stroller Strides (or Stroller Barre)! Your little one(s) join you at class, getting to hear your voice and bonding over toe tickles. And if they fuss? We have baby whisperers on hand (AKA instructors) to help keep them happy 💜 So mama, come join us and experience the magic of Stroller Strides/Barre! {The link to your free class is in our bio} @fit_4_mom @villageatleesburg .
.
.
.
.
#loudouncounty #liveloudoun #loudounmoms #locofitness #mommyandme #postnatalfitness #ourvillage
Worried about how to fit in exercise with a new baby? Two words: Stroller Strides (or Stroller Barre)! Your little one(s) join you at class, getting to hear your voice and bonding over toe tickles. And if they fuss? We have baby whisperers on hand (AKA instructors) to help keep them happy 💜 So mama, come join us and experience the magic of Stroller Strides/Barre! {The link to your free class is in our bio} @fit_4_mom @villageatleesburg . . . . . #loudouncounty  #liveloudoun  #loudounmoms  #locofitness  #mommyandme  #postnatalfitness  #ourvillage 
Today we're featuring #StrollerStrides, one of our favorite mama workout classes that we offer here at FIT4MOM Tri-Cities. Stroller Strides is a stroller-based fitness program designed for moms with little ones. Each 60-minute, total body workout incorporates power walking, strength, toning, songs and activities. We offer Stroller Strides on Mondays, Tuesdays, Wednesdays and Fridays at 9:30am but check out our full schedule at tricities.fit4mom.com for more info!
Today we're featuring #StrollerStrides , one of our favorite mama workout classes that we offer here at FIT4MOM Tri-Cities. Stroller Strides is a stroller-based fitness program designed for moms with little ones. Each 60-minute, total body workout incorporates power walking, strength, toning, songs and activities. We offer Stroller Strides on Mondays, Tuesdays, Wednesdays and Fridays at 9:30am but check out our full schedule at tricities.fit4mom.com for more info!
🔹Why Postpartum women should not wear tight-waisted pants 👖 in Diastasis Recti healing ✨Join Dr Sarah Ellis Duvall in her Postpartum Corrective Exercise Specialist Certification Online!

Click here to learn more:
https://sarahduvallpt.mykajabi.com/a/7019/h8Ngho2s
🔹Why Postpartum women should not wear tight-waisted pants 👖 in Diastasis Recti healing ✨Join Dr Sarah Ellis Duvall in her Postpartum Corrective Exercise Specialist Certification Online! Click here to learn more: https://sarahduvallpt.mykajabi.com/a/7019/h8Ngho2s
The thing I love most about barre is that you can do it anywhere, anytime (even without a barre, and with a baby strapped to your chest) #hallwayworkout
The thing I love most about barre is that you can do it anywhere, anytime (even without a barre, and with a baby strapped to your chest) #hallwayworkout 
Yikes! Looking at this list I'm wondering what I've let myself in for! Help me along by letting me know what you're doing to get yourself off the sofa and #GetThisMummyMoving !
.
.
.
(Also check out my blog on what I'm doing - link is in my bio)
.
.
.
#postnatalhealth #postnatalfitness
#fitmum#postnatalmentalhealth
#pnd #postnatalexercise
#postnatalhealth #postnatalhappiness #bodypositive #bodypositivity #newmum #newbaby #thismumruns #runmummyrun
✨HEYY GIRLS!! — I’m working on something new for the next couple months and I need some help—
.
.
.
❓What do you struggle THEE MOST with when it comes to YOUR health and fitness journey?
💜You workout & eat healthy but STILL don’t get results.
🧡Not having motivation OR energy
💚Self sabotage
💙Don’t know what to eat/ Meal planning
❤️Time
💛Negative Self Talk
💔All of the Above
.
.
.
Drop a colored heart 💜 💕 OR comment below👇🏽 THANK YOU! 😍
✨HEYY GIRLS!! — I’m working on something new for the next couple months and I need some help— . . . ❓What do you struggle THEE MOST with when it comes to YOUR health and fitness journey? 💜You workout & eat healthy but STILL don’t get results. 🧡Not having motivation OR energy 💚Self sabotage 💙Don’t know what to eat/ Meal planning ❤️Time 💛Negative Self Talk 💔All of the Above . . . Drop a colored heart 💜 💕 OR comment below👇🏽 THANK YOU! 😍
Allow me to help you be the BEST you in 2018! Now accepting online clients! Email me for more info 😊😊😊
Allow me to help you be the BEST you in 2018! Now accepting online clients! Email me for more info 😊😊😊
💗Thank YOU @cashmere_hair for the professional color match!! This is Rodeo Drive Blonde.  It’s my natural hair color with some highlights. .
.
✨THIS month I decided instead of spending 💰💰💰 on cutting and coloring my hair (which defeats the purpose of me growing it out 😭😭) I decided to spend THEE SAME amount and just get extensions that MATCH my OWN hair.  Boom! 💥WIN WIN!  I’m not RUINING my hair by coloring it again!  So EXCITED!!
💗Thank YOU @cashmere_hair for the professional color match!! This is Rodeo Drive Blonde. It’s my natural hair color with some highlights. . . ✨THIS month I decided instead of spending 💰💰💰 on cutting and coloring my hair (which defeats the purpose of me growing it out 😭😭) I decided to spend THEE SAME amount and just get extensions that MATCH my OWN hair. Boom! 💥WIN WIN! I’m not RUINING my hair by coloring it again! So EXCITED!!
Stay focused on your destination. Even if your path seems stormy today. Struggling? Come join us!! #momtribe #firstclassfree #joinus #youcandoit #babybootcampeugene
Anyone amazed they made it to Friday like we are?! Whew! Check out what we've got coming up for Baby Boot Camp - Eugene this weekend and next week for today's #fridayfocus!

Saturday, January 20 @ 9:30am - Class with Christina at WPC

Monday, January 22 @ 9:30am - Class with Annie at Bob Keefer

Wednesday, January 24 @ 9:30am - Class with Annie at Bob Keefer

Thursday, January 25 @ 5:30pm - Class with Christina at WPC. Last day to sign up for Elizabeth Marsh Johnson's Mom Run Training program at the early bird price! MOLO launch party at Eugene Running Company @ 6:00pm. Busy day! 
Friday, January 26 @ 9:30am - Class with Annie at WPC, followed by Fake Snow Sensory Play date

Saturday, January 27 @ 9:30am - Class with Christina at WPC, followed by Fake Snow Sensory play date 
Hope you can join us for lots of FUN!
Anyone amazed they made it to Friday like we are?! Whew! Check out what we've got coming up for Baby Boot Camp - Eugene this weekend and next week for today's #fridayfocus ! Saturday, January 20 @ 9:30am - Class with Christina at WPC Monday, January 22 @ 9:30am - Class with Annie at Bob Keefer Wednesday, January 24 @ 9:30am - Class with Annie at Bob Keefer Thursday, January 25 @ 5:30pm - Class with Christina at WPC. Last day to sign up for Elizabeth Marsh Johnson's Mom Run Training program at the early bird price! MOLO launch party at Eugene Running Company @ 6:00pm. Busy day! Friday, January 26 @ 9:30am - Class with Annie at WPC, followed by Fake Snow Sensory Play date Saturday, January 27 @ 9:30am - Class with Christina at WPC, followed by Fake Snow Sensory play date Hope you can join us for lots of FUN!
Post Strides selfie with my little workout buddy 😍 I can’t believe it’s been almost 10 months with this little nugget, it feels like just yesterday I was using his shirt to announce that he would be joining our family! .
.
.
#fit4mom #prenatalfitness #postnatalfitness #fitpro #babybashy #bonusbaby #themotherhoodisreal #mommyandme #strollerstrides #hellomeridian #meridianmoms #idaholove
can’t wait to shake it with my favorite dance partner in #bodyrhythm dance tonight!! 6:15 with the amazing @salsa_fierce @chalkgyms 
volume ⬆️ #babyandme #babydance #postnataldance #postnatalfitness #danceeverydamnday #mamamoves
Praying for bigger glutes and longer baby naps 😂

During pregnancy I lost a lot of strength [and size] in my glutes. sad face. I say in my classes all the time “you never see an athlete with a small butt” and it’s true! Strong glutes provide power, stability, and explosive strength so it’s a super important muscle group to train.

One of my postpartum goals is to get my glutes back [and then some] and I know a lot of women have the same goal. Here are some moves that are proven to grow your 🍑 [all of these feature mini bands] - banded side walks [pictured - take five steps each direction in a low squat]
- banded tap backs [in a low squat tap one foot back 20 times then switch - working leg is the stationary leg]
- banded fire hydrants [on hands and knees raise one knee out to the side]

Do this mini [band] circuit four times and your butt will be on fire 🔥
Praying for bigger glutes and longer baby naps 😂 During pregnancy I lost a lot of strength [and size] in my glutes. sad face. I say in my classes all the time “you never see an athlete with a small butt” and it’s true! Strong glutes provide power, stability, and explosive strength so it’s a super important muscle group to train. One of my postpartum goals is to get my glutes back [and then some] and I know a lot of women have the same goal. Here are some moves that are proven to grow your 🍑 [all of these feature mini bands] - banded side walks [pictured - take five steps each direction in a low squat] - banded tap backs [in a low squat tap one foot back 20 times then switch - working leg is the stationary leg] - banded fire hydrants [on hands and knees raise one knee out to the side] Do this mini [band] circuit four times and your butt will be on fire 🔥
You know what’s part of the magic of H⚡️GH Fitness? 
The amazing tunes! Music truly is powerful and can lift spirits. Apparently listening to music can create peak emotions, which increase the amount of dopamine in our brain. Add to that the endorphins because of the exhilarating workout and no wonder you feel euphoric after class. 💕👌🏼
We’ll be blasting these tunes and more tonight at  6pm in an awesome 50 minute playlist! 
I have 2 more spots left, let me know if you’d like to come and sweat it out with us. 💦🙌
.
#highfitness #aerobicsisback #intervaltraining #whatsyourwhy #howdoyouwanttofeel #goalsbeyondaesthetics #liveit #liveitfitnessyyc
You know what’s part of the magic of H⚡️GH Fitness? The amazing tunes! Music truly is powerful and can lift spirits. Apparently listening to music can create peak emotions, which increase the amount of dopamine in our brain. Add to that the endorphins because of the exhilarating workout and no wonder you feel euphoric after class. 💕👌🏼 We’ll be blasting these tunes and more tonight at 6pm in an awesome 50 minute playlist! I have 2 more spots left, let me know if you’d like to come and sweat it out with us. 💦🙌 . #highfitness  #aerobicsisback  #intervaltraining  #whatsyourwhy  #howdoyouwanttofeel  #goalsbeyondaesthetics  #liveit  #liveitfitnessyyc 
Just another day at the office! The biggest barrier to exercise for new moms (aside from sleep deprivation of course!) is finding the time and childcare. Babies and toddlers are always welcome to join us and my assistant Charlie is happy to help entertain ❤️#postnatalfitness #prenatalfitness #healthymom #healthybaby #healthypregnancy #postpartum #fitmom #trainer
NEW CLASS ALERT 🚨 
Come and join me at the LM Fitness studio for my small group 30 minute HIIT class.

Maximum of 10 ladies per class and only £6 a session 🌟

January introductory offer:
A course of 5 sessions for £25! 
A mix of body weight and small weight exercises, for all abilities, if you're a beginner, don't be scared; I will alter exercises to make them easier if necessary 💪🏼 Sessions will run on the following days and times:

Wednesday's: 9:30 & 2pm
Thursday's: 9:30 & 2pm & 8:30pm 
Fridays: 9:30 & 2pm (First session starting Wednesday 31st January at 9:30am book your slot now and pay on the day)

To book, email me at:
hello@lucymarnerfitness.com 
Get in touch for more information and check out my page on Instagram: lucymarnerfitness 
LM FITNESS STUDIO
21 Forest Ridge
Keston Park

I'm a fully qualified Personal Trainer with over 5 years experience teaching women of all abilities and ages, and I also specialise in pre and post-natal training. 
#personaltrainer #lucymarnerfitness 
#HIIT #exercise #fitness #kent #keston #bromley #pettswood #beckenham #postnatalfitness #fitmum #LMFitness #workout
NEW CLASS ALERT 🚨 Come and join me at the LM Fitness studio for my small group 30 minute HIIT class. Maximum of 10 ladies per class and only £6 a session 🌟 January introductory offer: A course of 5 sessions for £25! A mix of body weight and small weight exercises, for all abilities, if you're a beginner, don't be scared; I will alter exercises to make them easier if necessary 💪🏼 Sessions will run on the following days and times: Wednesday's: 9:30 & 2pm Thursday's: 9:30 & 2pm & 8:30pm Fridays: 9:30 & 2pm (First session starting Wednesday 31st January at 9:30am book your slot now and pay on the day) To book, email me at: hello@lucymarnerfitness.com Get in touch for more information and check out my page on Instagram: lucymarnerfitness LM FITNESS STUDIO 21 Forest Ridge Keston Park I'm a fully qualified Personal Trainer with over 5 years experience teaching women of all abilities and ages, and I also specialise in pre and post-natal training. #personaltrainer  #lucymarnerfitness  #HIIT  #exercise  #fitness  #kent  #keston  #bromley  #pettswood  #beckenham  #postnatalfitness  #fitmum  #LMFitness  #workout 
Check out our latest blog post for great workout tips for a new mom! We also reference a few awesome fitness Instagram accounts to follow! Link in bio. Subscribe on our website to receive updates on new blog posts, new products and discounts! 😊 HAPPY FRIDAY 😊
.
.
.
#wawitababyproducts #wawitabottle #fitmom #fitness #health #wellness #workoutwithbaby #lifewithbaby #fitmama #fitnesstips #fittips #takecareofyourself #healthandwellness #stayconfident #confidence #confident #confidentmom #babyproducts #babybottle #glassbabybottle #safebabyproducts #loveyourself #postnatalworkout #postnatalcare #postnatalfitness
Check out our latest blog post for great workout tips for a new mom! We also reference a few awesome fitness Instagram accounts to follow! Link in bio. Subscribe on our website to receive updates on new blog posts, new products and discounts! 😊 HAPPY FRIDAY 😊 . . . #wawitababyproducts  #wawitabottle  #fitmom  #fitness  #health  #wellness  #workoutwithbaby  #lifewithbaby  #fitmama  #fitnesstips  #fittips  #takecareofyourself  #healthandwellness  #stayconfident  #confidence  #confident  #confidentmom  #babyproducts  #babybottle  #glassbabybottle  #safebabyproducts  #loveyourself  #postnatalworkout  #postnatalcare  #postnatalfitness 
A fab finish to a week of pretty extreme weather but the mums of #Southmanchester are tough and came along anyway! Well done everyone and see you next week. #feelfab #freshair #goodmood #makefriends #postnatalfun #postnatalfitness #longfordpark #chorltonwaterpark #MillgateFields #didsbury #chorlton
Getting real here!! Almost 5 months postpartum 🤱🏻I didn’t think it would be this hard to lose the extra weight. Boy, was I wrong. My normal weight is 123 lbs. I lost weight and struggled to gain weight the first 7 months of my pregnancy but I managed to hit 150 lbs by the end 💁🏻‍♀️ I was working out regularly before December. I was weighing 136 lbs. Then, the snow happened and the holidays and winter break at the gym... 😭😭😭😭 I was back to 140 lbs. I started working out again two weeks ago and now I’m at 138 lbs. Slowly but steady. Breastfeeding makes me SO FREAKING HUNGRY so it’s a struggle. Happy to count with the support of @adri.official who’s also eating healthy with me and working out 🙌🏼💙💪🏼
.
.
.
.
#postpartum #PP #pregnancy #mom #momlife #newmom #parenting #health #fitness #beforeshot #workout #postnatalyoga #postnatalfitness #babysebastian #2018 #losingweight #HG #hyperemesisgravidarum #tougHGuy
Getting real here!! Almost 5 months postpartum 🤱🏻I didn’t think it would be this hard to lose the extra weight. Boy, was I wrong. My normal weight is 123 lbs. I lost weight and struggled to gain weight the first 7 months of my pregnancy but I managed to hit 150 lbs by the end 💁🏻‍♀️ I was working out regularly before December. I was weighing 136 lbs. Then, the snow happened and the holidays and winter break at the gym... 😭😭😭😭 I was back to 140 lbs. I started working out again two weeks ago and now I’m at 138 lbs. Slowly but steady. Breastfeeding makes me SO FREAKING HUNGRY so it’s a struggle. Happy to count with the support of @adri.official who’s also eating healthy with me and working out 🙌🏼💙💪🏼 . . . . #postpartum  #PP  #pregnancy  #mom  #momlife  #newmom  #parenting  #health  #fitness  #beforeshot  #workout  #postnatalyoga  #postnatalfitness  #babysebastian  #2018  #losingweight  #HG  #hyperemesisgravidarum  #tougHGuy 
Thanks to everyone who came out to give iStroll a try over the last two weeks! I hope you felt welcomed, challenged and PROUD of yourselves for getting out there and doing something to nourish your mental and physical health!
👏👏👏
If you’d like to get a class pass or subscribe as a monthly member, here is the link - also in Profile) :
http://www.istroll.co/macon.html
(Desktop works best, but if you use your phone, make sure to click “view on Mobile” at the bottom of the site if it does not default to mobile) •
If you missed today’s class (or weren’t able to make it to the Habit Starter Weeks), don’t worry - no matter when you decide to try a class, the first one is always FREE! •
If you have questions, feel free to shoot me a message! •
Happy weekend!!! 💃
-Mamie
Thanks to everyone who came out to give iStroll a try over the last two weeks! I hope you felt welcomed, challenged and PROUD of yourselves for getting out there and doing something to nourish your mental and physical health! 👏👏👏 If you’d like to get a class pass or subscribe as a monthly member, here is the link - also in Profile) : http://www.istroll.co/macon.html (Desktop works best, but if you use your phone, make sure to click “view on Mobile” at the bottom of the site if it does not default to mobile) • If you missed today’s class (or weren’t able to make it to the Habit Starter Weeks), don’t worry - no matter when you decide to try a class, the first one is always FREE! • If you have questions, feel free to shoot me a message! • Happy weekend!!! 💃 -Mamie
Too 'busy' to workout during the week?  Join our Weekend Warrior Full-body Workout on Saturdays, 7-8am. 
____

DM or Whatsapp 08135364803 for details.
Too 'busy' to workout during the week? Join our Weekend Warrior Full-body Workout on Saturdays, 7-8am. ____ DM or Whatsapp 08135364803 for details.
Sometimes my in-home training sessions are the BEST!! This is sweet Luciana ❤️ I had the pleasure of working with Luciana’s Mom throughout her pregnancy.
...
#littlemisslembi #lucianagracelembi #lucylembi #inhometraining #trainerlife #prepostnatal #postnatalfitness #lovemyjob
What if you simply devoted this year to loving yourself? 🌹

9 months post partum prepping for @pureelitecomp ☺️ it's going to be another hugeeee show! So excited 👯
What if you simply devoted this year to loving yourself? 🌹 9 months post partum prepping for @pureelitecomp ☺️ it's going to be another hugeeee show! So excited 👯
⏲ 🥙 Got 1 minute to spare? Need a #smile?
🤳👀 Then watch this video of Hannah/Bing
👶💪 A safe/effective #babywearing #workout
❄️ 🌲 Enjoying #nature, #movement, & #friends ❤️ It’s not “insane” or “hardcore.” Instead, our goal is to show you #mamas out there that there is a fitness community that cares about you, your #baby, the long term #health of your body, AND MOST IMPORTANTLY your #heart #mind and #soul. You’re amazing and you’re worth it! #strongmom #postnatalfitness #strengthtraining #core #maine #momswholift #winter #snow #outdoorgym #love @thegirlsgonestrong @kelliedavisfit @jessiemundell @knockedupfitness
⏲ 🥙 Got 1 minute to spare? Need a #smile ? 🤳👀 Then watch this video of Hannah/Bing 👶💪 A safe/effective #babywearing  #workout  ❄️ 🌲 Enjoying #nature , #movement , & #friends  ❤️ It’s not “insane” or “hardcore.” Instead, our goal is to show you #mamas  out there that there is a fitness community that cares about you, your #baby , the long term #health  of your body, AND MOST IMPORTANTLY your #heart  #mind  and #soul . You’re amazing and you’re worth it! #strongmom  #postnatalfitness  #strengthtraining  #core  #maine  #momswholift  #winter  #snow  #outdoorgym  #love  @thegirlsgonestrong @kelliedavisfit @jessiemundell @knockedupfitness