Kendra Fitzgerald on a foam roller doing postpartum core exercises

Pregnancy + Postpartum (& Beyond!)
Core & Pelvic Floor
Exercise Training
in Montclair, NJ

New Jersey-Based Specialists: Prenatal Yoga, Pregnancy Strength, Corrective Training For Diastasis, a Strong Core and Pelvic Floor

Helping moms stay strong and pain-free in pregnancy, empowered in birth, reclaim their strength in postpartum and into menopause.

* We are based in New Jersey and also see clients virtually, across the globe!

What if….

You could have a strong pregnancy & erradicate pain and discomfort.
You felt ready to rock your birth, confident you could handle any curve ball like a boss.
You could recover fully in postpartum - even YEARS after your births, get your core and pelvic floor strength back and get back to activities you love without pain and leaking.

It's all possible!

Nicole and Kendra Devoted Mamas_edited.jpg

Hi there!

We are Nicole + Kendra – Devoted Mamas, and sisters.

We’ve been teaching students in movement and mindfulness for over 20 years (and have been moms for over 15!). With each of our own pregnancy + postpartum experiences, we understood more and more just how important the CORRECT MOVEMENT is for pregnancy and postpartum, and also how hard it is to find reliable guidance.

This led us to develop clear methods to support mothers from pregnancy through postpartum.

Since Devoted Mamas' founding in 2017, we’ve given hundreds of moms - from all over the

world - the tools to stay connected and strong in their bodies during pregnancy, claim their joy in birth, and find wholeness in postpartum recovery.

If you're ready for that too, check out our pregnancy and postpartum programs, or book a free exploration call to learn more about how we can support you!

Book An Exploratory Chat

Which Stage of Motherhood Are You In?

Strength Training & Yoga for all stages of your motherhood journey:

As seen in...

Daily Burn

Time Out NY Curve Magazine Crain's NY First for Women

What our clients say...

Prenatal Expecting to Flourish Testimonial

A postpartum testimonial image with the text I had a PT assessment yesterday for some tingling in my mid-back (thank you, 20 pound baby). As part of the assessment, the PT examined me for diastasis recti. Below the belly button, I am 100% CLOSED! Behind and above the belly button, I have a 1 finter opening, considered "normal". She asked me to do 5 crunches, and saw NO doming / coning! I owe it all to this course. When I started at 6 weeks postpartum, I had a 4 finger separation from my c-section scar up to my rib cage. I couldn't lift my head off the ground without doming. 8 months later, I continue to incorporate all I learned into my daily movement and my exercise routine. I'm so excited about my progress! Lastly - I LOVE the shortened videos. I just did a 10 minute bracing one tonight to continue working on that belly button area. Thank you Kendra and Nicole!

Testimonial Thank you so much! I really appreciate it. I feel strong and found myself again faster after my son than I did with my daughter and I think a big part of that was taking this time and investing in myself with your support. I've had pelvic floor problems from giving birth to my daughter that no one seemed to be able to or want to fix and you both listened and within a few weeks I had already seen improvement and things have only gotten better since, so I really can't thank you enough!

Prenatal core testimonial I've really been looking for exactly what you're offering. The programs I've tested out make me cranky because they don't have enough information on the physiology and the why, and they are either super sickly sweet sentimental, or pretty patronizing. And most of the prenatal exercise courses are so elementary that it feels like wasted time. Devoted mamas is pretty perfect for me so far!

Diastasis Recti recovery testimonial postpartum exercise

postpartum recovery testimonial diastasis recti

The bad and the good too. 👀

From traumatic pregnancy stories to families that ‘only have c-sections’ to getting back to workouts at lightening speed…people love to share stories and anecdotes based on their own experience.

YES. As moms we need to share our experiences - both good and bad - to normalize what could happen, help us all feel less alone, and create conversation around what really happens in pregnancy and postpartum (and what is possible!).

But when it comes with assumption tucked into it…

“Every woman in our family has had a c-section. We all have small pelvises, why would you expect anything different for yourself?”
“I had a c-section and it was the worst experience of my life. Don’t do it.”
“I had an unmedicated birth and it was horrible. Avoid it at all costs.”
“I was told not to lift weights during pregnancy. NO ONE should be lifting weights.”

The thing is, all of these experiences are VALID and DEEPLY PERSONAL.

Two people can go through the exact same situation and experience it completely differently. One can come out traumatized, the other not. It’s all in that individual’s experience.

The point is, we need to share but ALSO know that the experience of others does not dictate how our experience will go.

Case in point: the mom whose entire family had c-sections? Was the first to have an unmedicated vaginal birth despite all the questioning from her family. How? She learned strategies to help her overcome the ‘small pelvises’ in her family (among other things).

—> So what do you do when you hear ALL the stories, good and bad, and wonder if it’s going to happen to you too?

GET CURIOUS.

Ask WHY.

Why did all the women in our family have c-sections?
Why was your birth horrible?
Why were you told not to lift weights?
What parts of these stories *might* happen to me? How likely is it really?

And if there are parts to the stories that worry you, GET SUPPORT. Get help from your professional team. Whether that’s your Dr, Midwife, doula, pregnancy birth coach, perinatal trainer or therapist, get the information you need to make informed choices for yourself.

Because Mama, you’re in charge of YOU.

What stories have you been told?

It’s NOT because you’re ‘out of shape’. It’s everyone’s first thought, I know!

There are many reasons why breathlessness is a thing in pregnancy, even at 6 weeks. (Yes, THAT early.)

Some are a normal part of pregnancy, others are signs to see your Dr:

1. INCREASED BLOOD VOLUME - a pregnant woman’s body has 50% more blood volume. And that blood has more plasma / volume but diluted red blood cells, so oxygen uptake can be limited. Your body is working harder to push more fluid through your cardiovascular system, AND respiratory has to work harder too. Which brings us to…

2. LOW IRON - is common in pregnancy because of this blood plasma / red blood cell issue. Low iron can cause fatigue, dizziness, heart palpitations and shortness of breath. If you notice an uptick in these symptoms when you’re doing very little movement, TALK WITH YOUR DOCTOR ASAP.

3. HORMONES - Increase in progesterone and estrogen during pregnancy can increase breathlessness, as early as conception!

4. A GROWING UTERUS - putting pressure on your diaphragm and lungs later in pregnancy can certainly cause breathlessness too. When you can’t get a deep breath…it’s hard to breathe!

Why are we, exercise people - talking about breathlessness?

We want to make sure that moms aren’t giving up on their workouts because they feel ‘out of shape’ just walking up the stairs.

Working out won’t decrease your breathlessness because it’s not an ‘in shape or out of shape’ thing, but you CAN still workout even though you have more blood volume and a growing uterus.

Wondering how to strength train in pregnancy, working at the right strength level for your trimester?

Comment STRONG and we’ll send you our free 23-min masterclass on it.

PS. Send this / tag to your pregnant friends because they need to know this too!

Prenatal Yoga | Pregnancy Fitness | Motherhood

#prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom #prenatalyoga #pregnancyyoga #bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness

Here’s why ⬇️

When baby is being pushed out, they come out through the FRONT of your pelvic floor, not the back!

Yes, there is a lot of pressure back and you’ll feel pressure in your bum…but we don’t need to push MORE pressure there.

Pushing like you’re pooping sends the pressure you need to get the baby out to the wrong place…your bum.

Putting extra pressure where you don’t need it can also lead to pelvic floor issues in postpartum (like more tearing, fecal incontinence and prolapse). You don’t need that 😵‍💫

Pushing can be easier!

➡️ If you visualize the baby coming out the FRONT of your pelvic floor, you’ll be working with your body’s anatomy, and possibly have an easier time getting baby in the right position AND out.

We cover all of this in our complete MAMA membership - core and pelvic floor workouts, workshops for pregnancy, birth AND recovery in postpartum all in one place.

Comment MAMA and I’ll send you the link to check it out! 🌺🎉

#stronglikemom #preparingforbirth #birthprep #prenatalworkout #birthpreparation #thirdtrimester #birthsupport #prenatalyoga #fitpregnancyjourney #momstobe #activepregnancy #bunintheoven #preggolife #fitmamas #womanshealth #fitmama #secondtrimester #movementismedicine #momfitness #pelvicfloorhealth #expectingmother #givingbirth #pragnancy #birth #preggers #expecting #pregnantandperfect

Prenatal Workouts | Pregnancy | Prenatal Strength | Motherhood

SHARE THIS 🫶 Here’s how to do it ⤵️

I get this question in DMs and IRL when I talk about core work during pregnancy so I thought I would help you out, too!

When you’re confused about or scared of engaging your core in pregnancy…

Here’s what you do ⤵️ 

1) Make sure your breathing pattern is correct:
2) INHALE expand ribs + pelvic floor + core, EXHALE connect ribs + pelvic floor + core.
3) Once you have this pattern down, exhale as much as you can to contract your deep core muscles.
4) Check your engagement. Put your fingers just inside your hip bones - when you exhale you should feel the muscles under your fingers tighten up and back (this is your deep core!)
5) Rinse and repeat. Breathe this way 40-60 times a day, exhaling fully to engage your deep core.

 And just like that you’ll have core connection all the way to 40 weeks (and into postpartum!!)

❤  SIDE NOTE: This is the same breath we use in postpartum for recovery. :)
  That’s it! So if you want to stay connected to your core all the way to your birth, you now know what to do ❤️ 

Save this and share with a friend and be sure to follow @expectingtoflourish for more pregnancy fitness tips, tricks, and strategies.

#bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom #prenatalyoga #pregnancyyoga

Here’s what I mean ⬇️

It’s not always possible for moms to workout the way they want in pregnancy…and oftentimes it’s out of their control, which can be super frustrating.

From trimester restrictions to medical conditions to just pure exhaustion…

But you know what?

That’s A-OK!

Because in pregnancy, even BREATHING can be a workout. And everyone has to breathe. 🙌🏼

I know, you’re like ‘really, BREATHING as a workout?’

But it’s true.

If all you do for 9 months is breathe with intention, you’re setting yourself up for a strong pregnancy and great postpartum recovery. ZERO weights.

Obviously we love when moms lift weights…but there are also times when it’s not possible. And we get that.

It’s exactly what we teach in our newly released masterclass ‘How To Do Core Work in Pregnancy to Reduce Diastasis After Baby’.

It requires zero weights and honestly, you could do it in bed without even standing up.

Comment ‘CORE’ and we’ll send you the link to the masterclass where we teach you how to do it! (And it’s just 23 min 🙌🏼)

#bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom #prenatalyoga #pregnancyyoga

100%. Every single pregnancy.  There is no “avoiding” ab separation, but there ARE ways to minimize how much separation you get!

A few important things to know:

😎 diastasis recti is not dangerous to you or the baby, but it can lead to core weakness, back pain, hip pain and pelvic floor issues in postpartum.
😎 You can’t tell how much separation you have until you get to postpartum, but there are ways to know when it might be happening in your core.

So mama, if there was something you can do about it now in pregnancy, I know you would want to know how. ✔

⬇️ This is how! ⬇️

We JUST released a new masterclass that takes you through exactly what diastasis is, what to look for, and how to do core work to minimize it.   Comment “CORE” below and we’ll send you the link!

PS. Send this / tag to your pregnant friends because they need to know this too!

  #bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom #prenatalyoga #pregnancyyoga

Prenatal Yoga | Pregnancy Fitness | Motherhood

Yep you heard that right, your kid and their kid too.👧🧒

Research shows that exercise during pregnancy gets etched into our cells and is passed down through GENERATIONS through what scientists call “developmental programming”.

And your offspring don’t even have to exercise to see the benefits 👀

In the study, a mother’s exercise during pregnancy may make her grandchildren healthier, with less body fat, better insulin response and, in some offspring, healthier bones.

The main takeaway?

If you’re pregnant, start today, for your health, the health of your kids and a generation beyond. It’s worth the effort.

⁉️Need help figuring out what to do? We’ve got you. 🚀

Comment MASTERCLASS and we’ll send you the link to the 22-min video on how to get started strength training!

#stronglikemom #preparingforbirth #birthprep #prenatalworkout #birthpreparation #thirdtrimester #birthsupport #prenatalyoga #fitpregnancyjourney #momstobe #activepregnancy #bunintheoven #preggolife #fitmamas #womanshealth #fitmama #secondtrimester #movementismedicine #momfitness #pelvicfloorhealth #expectingmother #givingbirth #pragnancy #birth #preggers #expecting #pregnantandperfect

Prenatal Workouts | Pregnancy | Prenatal Strength | Motherhood

Here’s why ⬇️

After years of working with moms mainly in postpartum, I started thinking…what if we got to moms in pregnancy?? Wouldn’t it be better for moms to learn ways to minimize the effects of pregnancy on the body as they are going through it, rather than picking up the pieces after the fact?

The answer is a resounding YES.

Like many many clients having great postpartum recoveries YES.

For several reasons:

1) If we stay in touch with the core, pelvic floor and overall strength WHILE the body is pregnant and changing, not only is that strength easier to maintain, it also lends to less discomfort and pain overall (Back pain, hip pain, neck / shoulder pain I’m looking at you 👀)

2) The fitness concepts that we teach in pregnancy are the SAME as we teach to recover in postpartum. Who wouldn’t want a head start on that recovery?!

3) Trying to find a connection to the core and pelvic floor after 9-10 months of pregnancy and the trauma of birth (yes, I said trauma) is an uphill road. If you never lost connection in the first place, your recovery is going to be way better. (Of course there are always exceptions and we can’t promise a certain recovery, but why not stack the cards in your favor?!)

This is one of the many reasons I love working with moms in pregnancy….

Because I know for a fact that the work they do now will pay off in spades…

And I also know how heavy motherhood can be, with two young boys in my house right now. 🤪😂💪🏼

Ready to stack the cards in your favor too?

We’ve got you!

♠️ Comment MASTERCLASS and we’ll send you the link to the free 22-min masterclass all about Strength Training for a Better Postpartum Recovery!

It’s exactly what you need to know to make sure you’re stacking your deck. ♠️♦️♣️♥️

#bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom #prenatalyoga #pregnancyyoga

Prenatal Yoga | Pregnancy Fitness | Motherhood

“Here let me carry that for you.”
“Oh honey, you shouldn’t be carrying such heavy groceries.”
“Are you sure you’re not working out too much?”

Is what pregnant women hear all the time.

And then the kid comes and suddenly we’re meant to hold / carry / juggle / walk holding the baby / carseat / diaper bag and maybe even an older toddler too.

But if we haven’t trained our bodies for that during pregnancy...

We’re screwed! And we end up with painful backs, necks, hips, waking up feeling like we’re 80 and wishing the days away because we feel like shit.

Y’all, motherhood does not naturally make you stronger.

Yes, we lift heavy things all day long, but that doesn’t mean we’re doing it in the right way to create good strength.

What to do❓

➡️ Whether you’re pregnant OR postpartum:

✨ Lift weights - and not just 3lb weights. Lift those 10lb and 20lb weights if it’s in your skill set!
✨ Train your body for motherhood - which means mimic the movements of motherhood in your training sessions, not just cardio and bicep curls and tricep kickbacks.
✨ Get as strong as you can right now, in your stage of motherhood and then...
✨ PREP for your next stage of motherhood.

Want to know exactly how to do this?

It’s what we talk about extensively in our 22-minute masterclass ‘Strength Training in Pregnancy for a Better Postpartum Recovery’.

Comment MASTERCLASS and we’ll send you the link! 🎉

PS. 🚨100%, there are always exceptions to lifting in pregnancy. If you have a medical condition that requires lighter or no lifting, always follow your dr’s guidance. (AND ask questions about those guidelines to see what they really are - more to come on that in a future post). Before starting a new routine, check with your doctor.

#bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom #prenatalyoga #pregnancyyoga

Here’s what you need to know ⬇️

It’s safe to workout during pregnancy.

It’s safe to lift weights during pregnancy.

You can keep your core and pelvic floor strong all the way through pregnancy.

You can positively impact your postpartum recovery by what you do in pregnancy.

**absolutely follow your Dr or midwife’s instructions if you have movement restrictions!

I totally get that it can be confusing to figure out what to do, and when to do it, once you start googling.

Make it easier on yourself!

We’ve been working with pregnant moms for over a decade and studied with the best of the best in pregnancy fitness. (Shout to @drsarahduvall !)

If you’re ready to cut through the information overload and get right to the science-backed point, give us a follow!

Ready for a free training?

✅ Comment MASTERCLASS and we’ll send you the link to our ‘Strength Training in Pregnancy for a Better Postpartum Recovery’ masterclass. 🙌🏼☀️

#bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom #prenatalyoga #pregnancyyoga

Pregnancy Fitness | Motherhood | Prenatal Health

It’s all yours 🙌🏼⤵️

Strength in pregnancy is not as hard to achieve as some people will lead you to believe…

You can still lift weights…

You can maintain the strength you worked so hard for before you got pregnant…

You can actually gain MORE strength…

You can build endurance and strength that will help you have a more productive birth…

You can get rid of SI joint pain, back pain, neck pain…without having to wait until the baby is born.

It’s ALL in how you move your body.

We also get that this can be super confusing in this world of information-overload…Who is right? Who do I trust? How do I know what’s right for MY body, that’s constantly changing on a daily basis??

If you’re pregnant and wondering how to keep your body strong during pregnancy while also keeping your baby safe, how to truly train for the marathon of birth, and how you can strength train now to have a better postpartum recovery…then you’ve come to the right place.

Follow @expectingtoflourish for exactly that: real, evidenced-based workouts and tips to help you stay strong during your pregnancy and into motherhood (because you need strength beyond birth too). 🤍

#womanshealth #strongmum #diastasis #diastasisrecti #womanhealth #strengthinmotherhood #exerciseismedicine #momfitness #momfitnessjourney #prenatalworkout #prenatalfitness #prenatal #pregnancyworkout #pregnancylife #pregnancyjourney

Motherhood | Pregnancy Strength Training | Prenatal Strength | Pregnancy Workouts

This is how ⬇️

It’s so tempting to slow down or completely stop moving in the 3rd trimester, or even 1st or 2nd tri!

It’s hot, you’re hot, you’re physical exertion right now equals that of a marathoner - without even running - and your heart is working overtime (see a couple reels back for more on that one!)

YES rest is necessary in pregnancy. AND movement and creating strength when you can is also so important.

Here’s the deal…

Strength training in pregnancy takes a specific skill to make sure you’re maintaining your energy while also building strength.

But it doesn’t have to be a skill that you learn. That’s what we are here for. 😁💪🏼☀️

To take the guesswork out of what to do in which trimester so you can build strength, get to birth with confidence in your body and bank those reserves for postpartum.

‘Cause that bank is one of the most important to fill in pregnancy, and the one more people forget about.

Not you!

Ready for a completely guided strength training program?

Come join us in Expecting to Flourish, our monthly membership that combines on-demand workouts with customized workouts in a spreadsheet for easy access, dozens of workshops that we normally charge $$$ for, and ME at your service every week on a live call.

Did I mention the first 7 days are FREE??

Comment FLOURISH and I’ll send you the link to check it out!

#bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom #prenatalyoga #pregnancyyoga

Literally FREE. ⬇️

💎 A partner workshop so your partner knows exactly how to support you in birth (with prompts for questions you can ask each other so you’re super clear!)

💎 A video guide for hands-on assist labor positions you can practice with your partner.

💎 A video workshop on what to do with your pelvic floor during birth.

💎 A complete workshop on keeping your core connection during pregnancy (why and how!). PS this is key to minimizing diastasis and pelvic floor issues in postpartum.

💎 Strength workouts and yoga practices to troubleshoot things like acid reflux, round ligament pain, SI joint pain and SPD.

💎 A workshop on how to modify your strength workouts for pregnancy.

💎 A workshop on how to build an empowered visual birth plan

💎 A workshop on what to know before bringing baby home (ie planning and navigating early postpartum.

And so much more!

It’s all in our Expecting to Flourish membership, and we give everyone a week free when you join. You could zoom through all of it in a week for FREE.

(And I want you too!!! Come join for FREE and USE IT!)

Why am I saying this?

One, because I know once you get in the program you’ll see how awesome it is…

And two, because this is important info that every mother should have and I want you to have it. I want you to come join us for a week and get all you can out of it. Milk it!!

Even if you can only stay for a week and you need to cancel before your membership starts…PLEASE DO.

Ready to do this? 💪🏼🎉

Comment FLOURISH and I’ll send you the link to check it out. We have 3-6-12 month options and everyone gets to the first week for FREE. Come check it out!

#bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom #prenatalyoga #pregnancyyoga

Prenatal Yoga | Pregnancy Fitness | Motherhood | Birth Prep

⬇️ This is why ⬇️

When I was pregnant with my first my boobs got so heavy and my shoulders naturally rounded forward. It was comfortable!

But my upper back and neck hated me.

When our boobs and bellies get bigger, our upper back muscles get over stretched and weak, but still stay under tension. Not a good recipe.

If you can keep your upper back strong in pregnancy some amazing things happen:

1️⃣ less upper back + neck + shoulder pain (who doesn’t want that?!)

2️⃣ more strength for holding yourself up in birth (I can’t overstate how important this is!! If you get tired, labor can stall…)

3️⃣ starting off with strength in postpartum to counter the constant rounded forward posture while feeding / changing / rocking the baby (PLUS if you have a cesarean birth, you’ll need all the upper body strength you can get to move your body around.)

4️⃣ muscles have memory. Keep your upper back strong in pregnancy and they will come back online to help you sooner in postpartum.

This is exactly what we program into all of our prenatal workouts and programs.

Ready for guidance on how to do it?

Come join us for a week free in Expecting to Flourish! We give you a custom week-by-week calendar that includes just the right amount of upper body strength to have you coasting through pregnancy and into postpartum.

Comment FLOURISH and we’ll send you the link!

#bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom #prenatalyoga #pregnancyyoga

Prenatal Yoga | Pregnancy Fitness | Motherhood

Where are you needing the most support right now, mama?

Anything goes! Tell us here. ⬇️⬇️⬇️

#bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom #prenatalyoga #pregnancyyoga

Prenatal Yoga | Pregnancy Fitness | Motherhood

We prep for birth like we’re taking a test.🤓

🔵 Reading all the books.
🔵 Taking all the notes.
🔵 Reading more books.
🔵 Researching the hell out of everything…by googling it.

Filling our heads to the brim with all the possible information we can about birth.

We can tell you from personal experience though, that birth is not in your head. It is ALL in your body.

And not just because your baby is in your body.

You literally cannot think your way through the thick of labor. All the books and research are deemed useless and trying to think your way through labor is a straight path to frustration.

BUT. What you CAN do to prepare:

✨ Practice moving your body in ways that mimic birth
✨ Connect with your breath and baby
✨ Connect with yourself
✨ Get STRONG
✨ Ground deep into your feminine strength

Birth is not a test. It is a deeply natural and intuitive event in your life. It deserves more preparation than a final exam.

➡️➡️ If you’re needing support in your birth prep, we’ve got you. Our Expecting to Flourish membership is a mom-driven and expert-guided virtual space empowering moms with a new approach to prenatal fitness and birth prep that ACTUALLY prepares you for the physical and emotional hurdles of motherhood. (And it’s affordable.)

Want to know more? Comment FLOURISH below and we’ll send you the link!

#easierbirth #empoweredbirth #childbirth #pregnant #pregnancy #pregnantlife #preggers #birth #birthworkers #birthwithoutfear #expecting #prenatal #birthmatters #maternitycare #childbirtheducation #prenatal #prenatalyoga

Motherhood | Birth Preparation | Pregnancy

This is why it matters ⬇️

The mistake I made in my first pregnancy was to treat all of my prenatal workouts exactly the same. No matter the trimester or week, I showed up to my workout expecting the same output from my body.

Which was silly of me because if you are currently pregnant, you know very well that every single DAY can feel different from the next. It’s truly humbling.

It knocked my confidence so far down that I started to get discouraged. I kept going because I knew I should, but it was hard.

In my second pregnancy I did things differently.

I chose workouts that were aligned with the WEEK of pregnancy I was in, and not only did I feel STRONGER through my entire pregnancy (with a toddler in tow no less!), I wasn’t feeling drained and exhausted after every workout. And it made showing up for workouts much easier because I wasn’t facing pure exhaustion that night.

Not to mention that my postpartum recovery for my second was better too - and I choc that up to working out with my body rather than against it during pregnancy.

So mama, if you’re feeling like you’re moving less and less out of pure exhaustion, let’s have a look at your week of pregnancy and make some moves to get you feeling great!

We talk about this in our masterclass “How to Strength Train During Pregnancy for a Better Postpartum Recovery”. Comment STRONG and we’ll send you the link!

#bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom

Motherhood | Prenatal Workouts | Pregnancy | Pregnancy Fitness

Comment ‘ABS’ and we’ll send you the link to the podcast on ab separation! / Diastasis Recti!

#bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom #prenatalyoga #pregnancyyoga #abseparation #diastasisrecti #pregnancycore

Motherhood | Pregnancy Fitness | Prenatal Workouts

Start here 🙌🏼⤵️

Strength in pregnancy is not as hard to achieve as some people will lead you to believe…

You can still lift weights…

You can maintain the strength you worked so hard for before you got pregnant…

You can actually gain MORE strength…

You can build endurance and strength that will help you have a more productive birth…

It’s ALL in knowing how to lift safely during pregnancy.

We also get that this can be super confusing in this world of information-overload…Who is right? Who do I trust? How do I know what’s right for MY body, that’s constantly changing on a daily basis??

If you’re pregnant and wondering how to keep your body strong during pregnancy while also keeping your baby safe, how to truly train for the marathon of birth, and how you can strength train now to have a better postpartum recovery…then you’ve come to the right place.

Follow @expectingtoflourish for exactly that: real, evidenced-based workouts and tips to help you stay strong during your pregnancy and into motherhood (because you need strength beyond birth too). 🤍

#womanshealth #strongmum #diastasis #diastasisrecti #womanhealth #strengthinmotherhood #exerciseismedicine #momfitness #momfitnessjourney #prenatalworkout #prenatalfitness #prenatal #pregnancyworkout #pregnancylife #pregnancyjourney

Motherhood | Pregnancy Strength Training | Prenatal Strength | Pregnancy Workouts

This is why ⬇️

This is what ‘coning’ and ‘doming’ look like in pregnancy.

It’s pressure being placed on the connective tissue between your ab muscles (that can end up as ab separation or Diastasis Recti in postpartum.)

If you see this happen to your belly when you’re pregnant, it’s a sign that your abdominals and connective tissue are experiencing too much pressure OUT.

Will seeing doming automatically give you diastasis? No. But in general we want to minimize how much we see this happening in our abs, especially in repetitive movements you’re doing in daily life like…

🏹 Getting in and out of bed
🏹 Sitting up after sitting on the couch
🏹 Doing roll ups or roll downs in exercise or general crunch-type ab work
🏹 Heavy pushing / pulling movements

The fix?

Get your deep core activated through your breathing and retry the movement. OR change the way you’re doing the movement (like roll down to your side to lay down and again roll the side when you come up too) to minimize the outward pressure.

Not sure if you’re doing it right?

Come join us in our Expecting to Flourish membership FREE for 7 days, and you can join the live call and get support this Wednesday in real time!!

Comment FLOURISH and I’ll send you the link!

#fitnessmom #womanshealth #momfit #prenatalworkout #prenatalfitness #activepregnancy #secondtrimester #bunintheoven #diastasis #thirdtrimester #preggers #momstobe #mamalife #njmoms #pregnancyworkouts #pregnancyworkout #prenatalyoga #strongmom #strengthinmotherhood #empoweringmoms #movementismedicine #babyfitness #fitpregnancyjourney #yogaprenatal #fitmoms #pelvichealth #njyoga #preggolife #prenatal #strongasamother

“I’d break my back trying” 😩

What if someone asked you to carry around a 20lb bag of sugar for 12 hours? 12 days? 5 YEARS?

⬆️ pick it up
⬇️ put it down
⬅️ hold it on your hip
➡️ stuff it into your elbow so you can use your hands
⬇️ put it down
⬆️ pick it up

You’d be like: “Um, no”

But guess WHAT? This is exactly what we mamas do…ALL. DAY. LONG. We carry around our 15-20-25-pound (wiggly!!) kids for hours each day.

And then wonder…why do our bodies hurt so much?

But then?

We bury the hip, shoulder & back pain. Stuff the embarrassment of leaking when we move too fast.
And call it our fate: “It’s just what we do as moms.”

Actually?

NO.

It doesn’t have to be your fate (if you don’t want it to be)

There are easier ways to carry kids…(or bags of sugar)…so the back/neck/shoulders don’t hurt.

There are ways to strengthen the body so being a mom isn’t so much work.

And no, it DOESN’T involve:
> thousands of kegels
> planking for days
> hours working out

What does it involve? A decision.

Period.

A decision that it’s finally time to do something different to grow stronger.

(along with the baby)

So…
✴️ Ready to set yourself up for a better postpartum in pregnancy?
✴️ Done wishing mom life were easier?
✴️ Yes?

OK.

We’ve got just the thing for you.

PREGNANT? ➡️ Comment FLOURISH and we’ll send you the link to our pregnancy strength membership, Expecting to Flourish. Join us for a week free! 🌸

POSTPARTUM? ➡️ Comment RESTORE and you’ll get the link to join us in our Postpartum Repair & Restore membership where moms are getting stronger and closing their DR by the day. 🙌🏼

Before you know it, you’ll be the strongest mom in your friend group. 🔥 Let’s do this!!

#pregnancyworkout #pregnancyworkouts #pregnancystrengthtraining #momstrong #fitmomlife #fitmomstrongmom #fitmomjourney #pregnancy #postpartumbody #postpartumfitness

IF I HAD $1 for every time someone told me not to lift something heavy while I was pregnant...

“Here let me carry that for you.”

“Oh honey, you shouldn’t be carrying such heavy groceries.”

“Are you sure you’re not working out too much?”

And then the kid comes and suddenly we’re meant to hold / carry / juggle / walk holding the baby / carseat / diaper bag and maybe even an older toddler too.

But if we haven’t trained our bodies for that during pregnancy...

We’re screwed! And we end up with painful backs, necks, hips, waking up feeling like we’re 80 and wishing the days away because we feel like $hit.

Y’all, motherhood does not naturally make you stronger.

Yes, we lift heavy things all day long, but that doesn’t mean we’re doing it in the right way to create good strength.

What to do❓

➡️ Whether you’re pregnant OR postpartum:

✨ Lift weights - and not just 3lb weights. Lift those 20lb weights if it’s in your skill set!
✨ Train your body for motherhood - which means mimic the movements of motherhood in your training sessions, not just cardio and bicep curls and tricep kickbacks.
✨ Get as strong as you can right now, in your stage of motherhood and then…
✨ PREP for your next stage of motherhood.

Which is exactly why we created our Expecting to Flourish membership. We create a customized workout plan for you, based on your week of pregnancy + you get access to our library of essential practice for birth trainings + monthly live calls with us to ask ANY questions that come up.

Comment FLOURISH and we’ll send you the link. 🙌🏼

#pregnancy #pregnancyworkouts #prenatal #prenatalworkouts #postpartumrecovery #postpartum #postpartumbody #postpartumworkout #postnatal #fitmoms #fitmama #postpartumwellness #postpartumprogress #mombod #diastasisrecti #mommastrong #postpartumstrong #strongafterbaby #postnatalcore

Pregnancy Fitness | Pregnancy | Prenatal Workouts

Here’s the WHY & HOW behind these exercises:

1. Internal rotation - Rotating your upper leg bone IN (not just your feet) creates space in the bottom of your pelvic bowl AND in back of your hips…places that get tight during pregnancy - and can create pain - but it’s also where we need space for birth at the end of labor. Try it and breathe into your pelvic floor - see what happens!

2. Labor squat rocks - I literally did this for 7 hours during my first birth. Use this 2 ways: 1 - strengthening your legs and glutes, and 2 - an opportunity to practice ‘being’ with discomfort. Put on a timer for a minute (the typical length of a contraction) and rock your squat. When it gets hard, deepen your breathing!

3. Upper body strengthening - You need upper body strength for labor! Your legs won’t be (and shouldn’t be) doing all the work, and having a strong upper body will help give your legs a break which means…you’ll have more LONGEVITY in labor. I love a band for this one, inhale both arms forward, exhale as you pull back one arm. Bonus: do a deep core engagement on the exhale, and you’ll get core work too.

Staying “with” your breath - Birth can be really intense at times. Staying focused on your breathing can be the difference between freaking out and hyperventilation, and calmness and labor progression. Practice breathing in your workouts when things get hard. What happens to your breath? Does it get shallow and faster? See if you can slow it waaaaaay down, and then notice the sensations in your body as you do.

SAVE this post and follow for more!

Love these exercises and want to feel SO confident going into your birth?

Join us in our Expecting to Flourish™ membership! All of these exercises are in our workout calendars, plus many more.

Comment FLOURISH and we’ll send you the link. 7 days free, then 3- 6- and 12-month options to join.

#bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts

Ready to learn all about HOW?

Comment MASTERCLASS and we’ll send you the link with all the info!

#pregnantandperfect #pregnancyworkout #pregnancyblog #pregnancyfitness #birthpreparation #easierbirth #empoweredbirth #childbirth #pregnant #pregnancy #pregnantlife #preggers #birth #birthworkers #birthwithoutfear #expecting #prenatal

Motherhood | Pregnancy Workouts | Prenatal Strength

Get it all here ⬇️

We get this question so often that we made a masterclass about it!

Get all the details in one spot.

Comment MASTERCLASS and we’ll send you the link to the 22-minute class all about Strength Training for a Better Postpartum Recovery 🔥

#bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom #prenatalyoga #pregnancyyoga #thirdtrimester

Prenatal Yoga | Pregnancy Fitness | Motherhood

Curious about Diastasis Recti during pregnancy? Don’t know what it is?

I’ve got you.

Diastasis is the naturally occurring ab separation that happens in your belly muscles during pregnancy.

It’s good to know that 100% of moms get Diastasis, and it’s supposed to happen - because your belly is expanding to make room for baby!

🔑 The key during pregnancy is to minimize how much pressure you’re putting on that connective tissue.

In upcoming parts of this series, I’ll show you what coning looks like on a pregnant belly, how to minimize diastasis in everyday movements, and share with you an entire series on doing core work in pregnancy to make sure you get to postpartum with as little diastasis as possible.

Follow along and learn with me! 🌈

If you’re ready to learn how to minimize diastasis in pregnancy, grab our Strength In Pregnancy Masterclass!

➡️ Comment MASTERCLASS and we’ll send you the link!

#fitnessmom #womanshealth #momfit #prenatalworkout #prenatalfitness #activepregnancy #secondtrimester #bunintheoven #diastasis #thirdtrimester #preggers #momstobe #mamalife #njmoms #pregnancyworkouts #pregnancyworkout #prenatalyoga #strongmom #strengthinmotherhood #empoweringmoms #movementismedicine #babyfitness #fitpregnancyjourney #yogaprenatal #fitmoms #pelvichealth #njyoga #preggolife #prenatal #diastasisrecti

If you have lower back and/or upper back pain in pregnancy, this may be part of the reason why.

Our bodies shift dramatically during pregnancy, and our spines actually change shape.

The lumbar (lower back) curve of a pregnant person increases by 18% at 22 weeks and by 41% at 32 weeks.

That’s a big shift in a short amount of time, and doesn’t even account for the last additional 8 WEEKS of pregnancy. 👀

All of this is supposed to happen, of course, to accommodate your growing baby.

But there are ways to minimize the impact of this shift during pregnancy (which also helps your postpartum recovery too - double win!).

1️⃣ Keep your lower back open with mobility and breathwork
2️⃣ Stay connected to your core by doing core work during pregnancy (yes, you can do core work! Just the right kind!)
3️⃣ Keep your chest open with mobility practices
4️⃣ Maintain strength in your upper back

And if you’re wondering how to do all of this, we’ve got you!

Comment FLOURISH and we’ll send you the link to our prenatal strength and yoga program that includes a customized workout plan + live coaching with us (starting at $19/month!).

#womanshealth #strongmum #diastasis #diastasisrecti #womanhealth #strengthinmotherhood #exerciseismedicine #momfitness #momfitnessjourney #prenatalworkout #prenatalfitness #prenatal #pregnancyworkout #pregnancylife #pregnancyjourney

Motherhood | Prenatal Workouts | Pregnancy

Yep…we’ve done it with our own pregnancies and seen it thousands of times with our clients too.

Adding strength training to your prenatal workouts can be the key to all of this.

Not only can you have the strong pregnancy you dream of, your body will be ready for the physical challenge of birth, and when you get to postpartum? You’ll feel like you don’t have that far to go to recover.

You too can surprise yourself with how strong you can be during pregnancy AND set yourself up for the adventure of postpartum.

Motherhood is demanding. You can be ready!

You ready?

Check out our strength training in pregnancy masterclass and learn exactly how to do it! It’s 22 minutes. 😊

Comment STRENGTH and we’ll send you the link!

#pregnancy #pregnancyworkout #pregnancyexercise #prenatal #prenatalstrength #prenatalworkout #prenatalworkouts #diastasisrecti #pelvicfloor #prenatalworkoutsathome #athomeworkouts #athomeworkout #pregnancyjourney #pregnancylife

Prenatal Fitness | Motherhood | Pregnancy Workouts

If you’re pregnant, do you know what Diastasis Recti is?

If you have no idea about Diastasis Recti, don’t worry. We’ve got you!

Give us a follow. 🌈

Over the next few days we’ll help you understand what it is and give some ideas on how to minimize it!

Not pregnant? Tag ALL of your pregnant friends in the comments so they can learn how to minimize their own risk! 💃🏻

#fitnessmom #womanshealth #momfit #prenatalworkout #prenatalfitness #activepregnancy #secondtrimester #bunintheoven #diastasis #thirdtrimester #preggers #momstobe #mamalife #njmoms #pregnancyworkouts #pregnancyworkout #prenatalyoga #strongmom #strengthinmotherhood #empoweringmoms #movementismedicine #babyfitness #fitpregnancyjourney #yogaprenatal #fitmoms #pelvichealth #njyoga #preggolife #prenatal #strongasamother

“Morning sickness” shouldn’t be called that because in our experience, it happens all. day. long.

The good news is, between making nutritional changes (we recommend @pregnancy_nutritionist!) and movement changes too, you CAN get relief!

Here are our favorite movements for combatting nausea:

✅ Stay Upright: I know, this one sounds obvious, but sitting upright and laying down at an incline can greatly decrease the pressure on your diaphragm and thus less nausea too.

✅ Rib Expansion Side Stretches: A ‘tight’ diaphragm can cause nausea symptoms, and keeping your ribs and mid back open can help alleviate that tightness (bonus points, this also helps you minimize diastasis!)

✅ Take Deep Breaths: Same idea here, deep breaths allow the diaphragm to go through FULL range of motion, which oftentimes doesn’t happen a lot during pregnancy. Full inhale + full exhale

✅ Move Slower + Slow Down Your Breathing: I know, another one that seems obvious. But slowing down your movements can keep you out of a shallow breathing pattern where your diaphragm isn’t moving.

🔑 The main key here? Open up your ribs and deepen your breath so your diaphragm can BREATHE. :)

This is so common that we’ve put workouts and practices specifically for nausea (and reflux!) into our online programming.

🌸 Ready for relief RIGHT NOW? Comment FLOURISH and we’ll send you the link to join us free for 7 days and we’ll get your nausea sorted!  Motherhood | Pregnancy Strength Training | Prenatal Strength | Pregnancy Workouts

Want ALL the details on working out in 3rd trimester?

Check out our podcast episode about it, linked in stories!

🐇 Would you rather jump right into the exercises? Come join us in the Expecting to Flourish membership and we’ll make a customized calendar of workouts for you based on your trimester! First 7 days freeee!!

Comment FLOURISH and we’ll send you the link! 💫

#bunintheoven #expectingababy #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom #prenatalyoga #pregnancyyoga #thirdtrimester #thirdtrimesterworkout #3rdtrimester

Prenatal Strength | Pregnancy Fitness | Motherhood

🙈 SPOILER ALERT: Core work in pregnancy is not about “doing these 5 exercises.”

It’s about making EVERY movement an opportunity to connect to your core, especially when you are doing active work - like sweeping, carrying things (or tiny humans) up the stairs, putting away laundry, or even taking a walk.

How do you do that❓

With BRACING!

Give it a try and let us know - how does it feel? And where could you see doing this in your everyday life?

P.S. If you haven’t noticed already, we’re all about finding the gems through your day for increasing your body awareness and strength. And this is one of many ways to do just that. 😉

Give us a follow, and tag your pregnant friends and family! 🌈

#newmom #newbornmom #givingbirth #birthsupport #maternalhealth #healthymama #mommotivation #momstrong #birtheducation #newbornmama #pregnancysafeworkouts #pregnancyworkouts #strongmama #momworkout #activepregnancy #pregnancyworkout #prenatalyoga #prenatalhealth #prenatalfitness #pregancy #positivebirth #prenatalworkout #prenatal #pregnancyfitness #pregnancyfit #momstobe

Pregnancy | Prenatal Workouts | Motherhood | Prenatal Fitness

The question we get most often when we teach this: IS THIS SAFE FOR THE BABY?

And to that we say a resounding YES! Like we talked about in Part 1, staying connected to your core has many benefits to you as the mother, and to the baby too.

➡️The baby is not being squished, you’re simply giving them a big hug with your belly muscles, and staying connected to your own body in the process. 🎉

Did you try it?

If so, here’s what might happen when you start using this breath:
🤔 It might feel backwards! You might be inhaling, sucking in and exhaling pushing out. We want to reverse this. :)
🤔 You might be breathing really fast or very shallow, up in your shoulders.. Let’s slow it down and get it into your ribcage.
🤔 It might feel like a water bed, or really disjointed.
🤔 Or you might not feel anything at all!

The point of this breath is to get the RHYTHM of the breath correct. Inhale expansion, exhale compression.

If it feels backwards or weird, keep practicing until you get it! Take your time to learn it.

❓Why do we start here? Because nailing this rhythm is key to ALL the other core work that is coming up in Part 3 (and hint: it’s also THE key to your postpartum recovery).

Once you get this rhythm down, repeat throughout your day. I did this breath every day, 20 breaths a day for my second pregnancy. It really works. 😄

P.S. If you’re like “What the HECK are you talking about Kendra??” Don’t worry! We talk about this breath and how to do it correctly in GREAT detail in our Expecting to Flourish™ Membership.

Ready to try it out for a week free? Comment FLOURISH and we’ll send you the link! 🎉

#newmom #newbornmom #givingbirth #birthsupport #maternalhealth #healthymama #mommotivation #momstrong #birtheducation #newbornmama #pregnancysafeworkouts #pregnancyworkouts #strongmama #momworkout #activepregnancy #pregnancyworkout #prenatalyoga #prenatalhealth #prenatalfitness #pregancy #positivebirth #prenatalworkout #prenatal #pregnancyfitness #pregnancyfit #momstobe #secondtrimester #expectingababy

And it’s not crunches or planks… 😉

Many moms tell us they are afraid of doing ANYTHING with their core because:
😳They don’t know how to do it
😳They are afraid of hurting themselves or the baby
😳People told them not to do it

So they don’t!

this is unfortunate because there are MANY POSITIVES to doing core work correctly in pregnancy.

1: Less back pain - When your core can’t fire, the back muscles take over and get cranky and tired. Stronger core muscles take the pressure off your back muscles to provide all the support to your spine, and your back muscles can relaaaaax.

2: Better positioning of the baby - the further your baby is away from your spine, the less optimal the position of the baby is when you go to give birth. Good core connection helps keep baby in good alignment!

3: Lower risk of diastasis recti (ab separation) - notice we did NOT say avoid. You can’t avoid Diastasis Recti completely because it’s a natural by-product of pregnancy. But you can minimize its impact on your core by keeping some tone and connection to your core muscles.

4: Increases the productivity of your pushing phase - Your uterus is responsible for getting your baby down and out and having strong core muscles to assist your uterus is a great help!

5: Better and faster recovery in postpartum - by keeping in touch with your core and pelvic floor in pregnancy, you’ll have an easier time ‘finding’ them again in postpartum.

💫 If you’re currently pregnant and want to learn how to use your core safely in pregnancy, watch our free 22-minute masterclass on strength training in pregnancy for a better postpartum recovery.

Comment MASTERCLASS and we’ll send you the link!

#bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom #prenatalyoga #pregnancyyoga

Prenatal Yoga | Pregnancy Fitness | Motherhood

The open throat sounds are clutch.

I’ve found it’s so good to practice this before birth so you know what to do when it comes time (and you’ve practiced so you feel less self-conscious when you ARE pushing!).

This works with an epidural too - when you feel the pressure down, breathe out and make that low gutteral sound - you’ll help your body do the work!

Did you find this helpful?

This is exactly the type of info we love to share with all pregnant mamas, empowering them to have strategies for birth.

If you want more like this, come join us in our Expecting to Flourish membership. Comment FLOURISH and we’ll send you the link to try it out free for a week! 🎉

#bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom #prenatalyoga #pregnancyyoga

Prenatal Yoga | Pregnancy Fitness | Motherhood | Birth

Here’s how ⬇️

Research shows that lifting weights, strength training and staying active during pregnancy has major benefits to the mom, the baby, and even the baby’s babies (yes, you read that right…the workouts you do now benefit your GRANDCHILDREN 🤯)

We’ve also seen it hundreds of times in our own clients - moms getting to birth feeling super strong and ready for the physicality of birth, AND coming out the other side of birth with confidence that their postpartum recovery was already on track (can you imagine that?!).

Knowing just how important strength in pregnancy is, we made it our goal to create a strength program that is not only comprehensive, but also challenging enough to keep pregnant moms strong AND easy to follow.

How to do it?

✅ Take out the guesswork.

Each and every one of our Expecting to Flourish members gets a customized week-by-week calendar of workouts, that is tailored to your needs and your week of pregnancy. Every single day, you know exactly what to do.

It’s honestly gold. And we’re practically giving it away with our memberships.

Check out our stories for a walk-through of what the calendar looks like, and then come join us inside and we’ll make one for you too!

Comment FLOURISH and we’ll send you the link to try it out for a week free! 🎉

#stronglikemom #preparingforbirth #birthprep #prenatalworkout #birthpreparation #thirdtrimester #birthsupport #prenatalyoga #fitpregnancyjourney #momstobe #activepregnancy #bunintheoven #preggolife #fitmamas #womanshealth #fitmama #secondtrimester #movementismedicine #momfitness #pelvicfloorhealth #expectingmother #givingbirth #pragnancy #birth #preggers #expecting #pregnantandperfect

Prenatal Workouts | Pregnancy | Prenatal Strength | Motherhood

Let’s see what happens!

#pregnancy #postpartum #prenatal #prenatalworkout #prenatalfitness #postpartumfitness #postpartumjourney #momlife #motherhood #motherhoodunplugged #momssupportingmoms

I’ll be happy to help write the postpartum edition.

➡️ This is exactly what’s happening in Women’s Health in America. We’re left to figure things out on our own, as evidenced by this guide.

Pregnancy is the focus, and postpartum moms are FORGOTTEN.

It’s not ok.

In fact, it’s dangerous.

Did you know most postpartum deaths in the US happen more than 2 weeks after birth?

Yet after the baby is born, moms are left to see a Dr. one time. ONE TIME. And they are given VERY little info on how to properly care for their body after a significant injury like birth. (Other injuires to this caliber would require PT to follow, but not for postpartum! You get to just go home with your baby and figure it out on your own!!)

Postpartum care is not discussed nearly enough and is practically non-existent in the US.

The good news is, we (and many amazing professionals) are helping new moms learn about postpartum in pregnancy and how to TRULY take care of themselves.

Pros like:
@fourthtrimesterfoundation
@undefiningmotherhood
@hellopostpartum
@preparented
@the_postpartum_therapist
@the.mommy.psychologist

And many more…

But it takes work to help moms understand that this knowledge is readily available.

Because it’s clear that the ‘pamphlets’ given to moms are leaving huge gaps in information.

If you’re currently pregnant, make sure you’re following the accounts above.

And if you want to make sure you are well prepared for postpartum, come join us for a WEEK FREE in our Expecting to Flourish membership where you can join our masterclass on postpartum planning.

Comment FLOURISH and we’ll send you the link to get 7 days free!

#bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom #prenatalyoga #pregnancyyoga

Prenatal Yoga | Pregnancy Fitness | Motherhood

Pregnancy can feel like SO MUCH WORK, and with good reason.

Your blood volume is almost double, you’re carrying the weight of the baby plus extra fluids, and your body is managing the intensity of running a marathon EVERY SINGLE DAY (did you see the reel we did on that?!).

So when it comes to weight training, the weight you can lift might actually DROP as you get further along in your pregnancy - because you already have enough intensity for your workouts…just by being pregnant.

We talk about this in great detail in our “Strength training in pregnancy for a better postpartum recovery” Masterclass and tell you exactly how to know FOR SURE when those weights need to drop…and how to deal with the mental piece to being ok with this!!

If you’re ready for that, comment “TRAIN ME” and we’ll send you the direct link to the masterclass and help you get clear on the right intensity for your stage of pregnancy!

#bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom

Motherhood | Prenatal Workouts | Pregnancy | Pregnancy Fitness

Here’s how ⬇️

During my first pregnancy I thought I did all the right things.

Continued to lift weights
Did prenatal yoga
Prepped my body and mind for birth
Kept up daily walking on an incline until the night I gave birth!

Which are all great things to do…

But the ONE thing I neglected…was pay attention to my core and pelvic floor.

10 years ago this wasn’t even a thing we talked about, especially during pregnancy. But since then? We know better.

With my second pregnancy, I did the ‘hug the baby’ breath (shown in the video of me above…pregnant with my second!) every day, 20-40 breaths a day. Even the morning I gave birth.

And do you know what happened?

I was able to FEEL my core and pelvic floor within hours of giving birth.

*Note, I did not say “engage / strengthen” my core and pelvic floor…the first step is to just feel it after 10 months of being under pressure. 💫And feel it I could.💫

Not only that, but with my first I had prolapse (my uterus fell into the v-canal), and with my second, it was barely perceptible.

With my first I had to stop running for 2 full years while I picked up the pieces from my delivery.

With my second, I was back to running within 6 months of giving birth with zero hip or back pain and no prolapse.

My recovery with my second was VASTLY different because of this one shift. It’s that powerful.

You can have this tool for your pregnancy too!!

We talk about how to stay connected to your core and pelvic floor in our free pregnancy masterclass: How to Strength Train During Pregnancy for a Better Postpartum Recovery.

Comment STRONG below and we’ll send you the link so you can learn exactly how to do this! 🌺

#bunintheoven #expectingababy #secondtrimester #preggolife #momstobe #pregnancyfit #pregnancyfitness #prenatalworkout #pregancy #prenatalfitness #prenatalhealth #prenatalworkouts #pregnancyworkout #activepregnancy #momworkout #pregnancyworkouts #pregnancysafeworkouts #fitnesspregnancy #fitmomstrongmom

Motherhood | Prenatal Workouts | Pregnancy | Pregnancy Fitness

⬇️ Here’s why ⬇️

When baby is being pushed out, they come out through the FRONT of your pelvic floor, not the back!

Pushing like you’re pooping sends the pressure you need to get the baby out to the wrong place…your bum.

Putting extra pressure where you don’t need it can also lead to pelvic floor issues in postpartum (like more tearing, fecal incontinence and prolapse). You don’t need that 😵‍💫

Pushing can be easier!

➡️ If you visualize the baby coming out the FRONT of your pelvic floor, you’ll be working with your body’s anatomy, and possibly have an easier time getting baby in the right position AND out.

More to come on the Fetal Ejection Reflex, breath holding while pushing (aka purple pushing), and tearing.

Make sure you’re following along with us! 🌈

#stronglikemom #preparingforbirth #birthprep #prenatalworkout #birthpreparation #thirdtrimester #birthsupport #prenatalyoga #fitpregnancyjourney #momstobe #activepregnancy #bunintheoven #preggolife #fitmamas #womanshealth #fitmama #secondtrimester #movementismedicine #momfitness #pelvicfloorhealth #expectingmother #givingbirth #pragnancy #birth #preggers #expecting #pregnantandperfect

Prenatal Workouts | Pregnancy | Prenatal Strength | Motherhood

➡️ Your partner and support people need to know this too, so they understand how important rest is for you. For WEEKS.

Yep. Resting in those early weeks is not just because you’re recovering externally from pushing a baby out or recovering from abdominal cesarean surgery.

Regardless of how you gave birth, you have an 8.5” wound inside your uterus immediately after birth that needs time to heal. It does not hurt, and you cannot feel it, but it is SO important that you are aware that it is there.

Yes your uterus shrinks back and the wound is smaller after several days but the wound is still there and needs time and care to properly heal.

If you notice more bleeding with extra movement or more exertion, take that as a clear sign that you’ve done too much.

Have questions about getting back to exercise after birth, the right way? We’ve got you all the way from pregnancy and into postpartum. Follow for more! 🌈

#momstrong #postpartum #momswholift #mommyfitness #healthymomma #csectionmama #fitmomlife #fitmominprogress #mombod #postpartumbody #fourthtrimester #momfitness #mombody #bodyafterbabies #healthymoms #momworkouts #mamastrong #fitmomsinspire #momfitnessjourney #fitmomsrock #momsupport #prenatalworkout #motherhoodintheraw #momstruggles #momsthatlift #pregnancyjourney #pregnancylife #fitmomof2 #pregnancy #fitmomjourney

Motherhood | Prenatal Workouts | Postpartum Recovery | Birth

Pelvic instability during pregnancy can cause pain at the pubic bone, which can be a symptom of symphysis pubis disorder, or SPD.

You don’t have to wait for postpartum to get relief!

These movements can help minimize pain triggers AND help you strengthen to support your pelvis.

➡️Modify single leg exercises: Standing on one leg or doing side lunges can cause your pelvis to shift and pull apart, applying pressure asymmetrically, causing pain.
✅ Stand with both feet planted hip distance apart to even out pelvic pressure.

➡️Getting in and out of the car: This can also pull asymmetrically on the pelvis, causing pain.
✅ Keeping your knees together, swing both legs to the side of the seat / out the door, then plant both feet on the ground to stand up. Bonus: add a ball between the knees to add support.

➡️During yoga / stretching: Going too deep into wide-leg yoga postures can pull on your pubic bone too.
✅ Shorten your stance on warrior poses and narrow any poses where your feet are apart, like deep forward folds. Engaging inner thighs during these poses can be helpful in adding support.

➡️Squatting: Similar to yoga, deep, wide squats can pull on your pelvic bones apart and create pain.
✅ Squat with feet hip distance apart or closer. Imagine drawing the inner thighs and core back as you’re squatting. Hugging a ball, block or pillow between your knees can add more inner thigh / core activation and more support to your pelvis.

➡️Core + hip strengthening: This is the best strengthening exercise for SPD! Your core muscles and inner thighs are directly connected to your pubic bone.
✅Strengthening these muscle groups, along with glutes and hip stabilizers, you can give your pelvis a chance to relax and be pain-free!

Want to know how and when to do all of this? That’s exactly what we do inside Expecting to Flourish™. Comment FLOURISH and we’ll send you the link to try it free for a week.

Motherhood | Pregnancy Strength Training | Prenatal Strength | Pregnancy Workouts

Moms who step into this community step out transformed. And it doesn’t matter if they come once or 40 times.

Each practice gifts them with…

🩵wisdom about themselves and their bodies
🩵 connection to their intuition
🩵 skills for navigating the physical and emotional twists and turns of pregnancy.

We’ve been working together on Saturdays since September of 2023, some practicing since week 5 of their pregnancy, some finding us later in their pregnancy when their regular movement routine started feeling hard.

What struck me Saturday was the steadiness of breath and body, an energetic consistency that is becoming their foundation for their journey into motherhood.

The practice of yoga in community during pregnancy is an experience unlike anything else.

✨💖🔥 If your’re on your pregnancy journey, will you join us too?

In person @alluemyoga in #cranfordnj or via livestream at the studio. Saturdays 11:30am - 12:45pm ET.

#prenatal #prenatalyoga #pregnancylife #pregnancyyoga #prenatalcare

Prenatal Yoga | Pregnancy Fitness | Motherhood

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Pregnancy + Postpartum (& Beyond!)
Core & Pelvic Floor
Exercise Training
in Montclair, NJ

New Jersey-Based Specialists: Prenatal Yoga, Pregnancy Strength, Corrective Training For Diastasis, a Strong Core and Pelvic Floor

What if….

It's all possible!

Hi there!

We are Nicole + Kendra – Devoted Mamas, and sisters.

Which Stage of Motherhood Are You In?

Strength Training & Yoga for all stages of your motherhood journey:

I'm Pregnant

I'm Newly Postpartum

I'm Beyond Postpartum

As seen in...

Daily Burn

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About Nicole
For Professionals

Pregnancy + Postpartum (& Beyond!) Core & Pelvic Floor Exercise Training in Montclair, NJ

New Jersey-Based Specialists: Prenatal Yoga, Pregnancy Strength, Corrective Training For Diastasis, a Strong Core and Pelvic Floor

What if….

It's all possible!

Hi there!

We are Nicole + Kendra – Devoted Mamas, and sisters.

Which Stage of Motherhood Are You In?

Strength Training & Yoga for all stages of your motherhood journey:

I'm Pregnant

I'm Newly Postpartum

I'm Beyond Postpartum

As seen in...

Daily Burn

What our clients say...

​

Follow us on Instagram

Questions? Let us know!

QUICK LINKS

Home Take the Pelvic Floor & Core Quiz Contact Us Perinatal Loss

ABOUT

About Kendra About Nicole For Professionals

Pregnancy + Postpartum (& Beyond!)
Core & Pelvic Floor
Exercise Training
in Montclair, NJ

Home
Take the Pelvic Floor & Core Quiz
Contact Us

Perinatal Loss

About Kendra
About Nicole
For Professionals