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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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 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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How to Know You’re Doing Core Work Correctly (and Incorrectly!)

  ‘Gah, I’ve been doing core work wrong my ENTIRE life’ ‘I’m feeling muscles I didn’t even know were there!!’ ‘I’m sweating my a$$ off moving my hands 3 inches forward and back. WTH!’ I’ve taught hundreds of students and clients over the last 15 years. And you know what? I would guesstimate about 95% of them have said one of these things after putting them through a core workout.  (A workout that does ...

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Redefining Your Postpartum Journey: The Dangers of Jumping Back into Exercise Too Quickly (Part 4 of 6)

  Once you've wrapped your head around why we mamas have to exercise differently for a bit and the mental shift we have to deal with in postpartum too, we know you'll be ready to jump in, like...yesterday. But hold up! This is one of the biggest mistakes we see new moms make. Going too fast, too soon.      We know, it's so tempting to jump feet-first back into doing 'what you were doing before' ...

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Redefining Your Postpartum Journey: The 4 Keys to Pelvic Floor and Core Restoration (Part 6 of 6)

Learn the 4 keys of pelvic floor and core work: 1 - Alignment - your posture! The alignment of your ribs over your hips is super important as you start to activate your core and pelvic floor. Your muscles depend on your bones being in the right alignment to be able to connect (and contract!) well. If you're out of alignment, your muscles have to work twice as hard to get into ...

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