28-minute HIIT Elliptical Workout

  If you've got 28 minutes, you have time to make your tush burn! A combination of high intensity "sprints" and reverse pedaling, this workout will give you a big bang for your time buck. Your butt will thank you later. A few notes: go as fast as you can on the 30 second sprints, AND when going in reverse. Press through your heels to make sure you're engaging your glutes. Don't feel it ...

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Fun Ways to Get Really Grounded During Pregnancy

  Fun Ways to Get Grounded During Pregnancy There's nothing like pregnancy brain to keep you feeling flighty and 'in your head'. There are super simple ways you can keep yourself grounded when you feel anxious or out of your body. When you're feeling really anxious or jittery, try a few of these grounding practices: 1) Stomp! The legs during pregnancy can feel heavy, swollen and tired. When you wake up in the morning, stomp ...

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Postpartum repair is not just about your core and pelvic floor

  It can be really easy to think that we just have to 'do kegels' and 'do more core work' to fully recover from having a baby. But hold up! Our muscles do not work in isolation, so it makes sense that we have to look at the whole-body system when we're coming back from an injury (like childbirth!). Let's look at the mechanics of all the muscles that go into postpartum ...

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Prenatal Yoga Practice: Anxiety Clearing & Pubic Pain Relieving (39 min)

  This prenatal and postpartum yoga practice can help clear any jitters and anxious energy in your body, and also helps you keep moving if you're dealing with pubic symphysis pain. Key takeaway: Your yoga practice can meet you where you are and create a little shift that lightens the load. Try it now (it's 39 minutes!).      

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Are you getting the pre-baby jitters?

  I, Nicole, was pregnant with my first baby at a time in my life that felt very exciting. Newly married, promoted at my job, adopted a new puppy AND moved to a house in the suburbs with a big sparkly kitchen (Oh, how I love to cook). I was so excited to become a mother, but this whole birth thing perplexed me. How exactly was this going to happen? What was ...

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How-to Video: How to do a proper kegel (with model visuals!)

  This might be one of the most important videos you watch today. We'll take you through how to do a kegel correctly (with a visual model so you can SEE what should be happening), and then guide you through the exercises. Did you know there are actually THREE parts to doing a kegel? 1 - the RELEASE of the pelvic floor on the inhale 2 - the SQUEEZE of the external pelvic floor muscles ...

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How to find your Pelvic Floor + bracing vs. releasing the Pelvic Floor

  Now that you know why the pelvic floor is so useful (!), let's work on finding the pelvic floor and learning how to tell if you're releasing (good) or bearing down (not good).   An analogy: The Pelvic Floor as a House Imagine the pelvic floor as a house. The ground floor is where the pelvic floor lives when it’s relaxed and neutral. When you inhale, the pelvic floor drops into the basement. ...

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The Pelvic Floor: The “super-hero” for full recovery

  We always start our postpartum clients with pelvic floor work. Why? Because just like a house without a solid foundation, a body without perfectly functioning pelvic muscles has to work on unstable ground. The pelvic floor is essentially the "guide" for the rest of your body.   The pelvic floor muscles are integral to how your hip bones align. How your hip bones align sets the stage for your alignment above and below the pelvis ...

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How to check yourself for Diastasis Recti

  Diastasis Recti is the separation of the connective tissue between the six-pack muscles (the rectus abdominals). It happens when too much pressure is placed on that muscle and the tissue connecting the two sides together starts to stretch and separate, creating a ‘depression’ between the two muscles. Want to know more about it? Read the 5 surprising things you didn't know about Diastasis Recti (but should). Here's how to check yourself! Have questions? ...

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10 Keys to Getting Started With–And Sustaining–A Home Yoga Practice

  A home yoga practice is KEY for keeping you moving through pregnancy and postpartum because really...who can make it to class every single day? And what if you could just practice for 10 minutes, and be done?! Here are some of our best tips to make sure you make it onto your mat (or without your mat!) 1. Let go of class format/length Consider any amount of time you spend quieting yourself and ...

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