#diastasisrecti Instagram Photos & Videos

diastasisrecti - 135.8k posts

    In my experience before having a child, perfectionism has mostly been driven by fear or feelings that I will be judged or critiqued harshly. Motherhood enhances that. The feelings of guilt, worrying about the awful mom shaming, or whatever else is the epitome of being a “perfect” mother is just exhausting. And what you think you gain out of being seen as the perfect mom is being respected or validated, when really you’re just going to end up burnt out. ⁣⁣⠀
⁣⁣⠀
Taking care of yourself is essential in being able to raise a family. Being wrapped up in perfectionism takes away time for rest, fun memories, and focusing on relationships.⁣⁣⠀
⁣⁣⠀
If you’re someone who is feeling overwhelmed with being a mom, sit back and think about what the real issue is. Cut yourself some slack, and remind yourself that you are a good parent. And good parents don’t have time to worry about if they are being seen as the “perfect” mom.⁣⠀
♡♡♡⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

    In my experience before having a child, perfectionism has mostly been driven by fear or feelings that I will be judged or critiqued harshly. Motherhood enhances that. The feelings of guilt, worrying about the awful mom shaming, or whatever else is the epitome of being a “perfect” mother is just exhausting. And what you think you gain out of being seen as the perfect mom is being respected or validated, when really you’re just going to end up burnt out. ⁣⁣⠀
    ⁣⁣⠀
    Taking care of yourself is essential in being able to raise a family. Being wrapped up in perfectionism takes away time for rest, fun memories, and focusing on relationships.⁣⁣⠀
    ⁣⁣⠀
    If you’re someone who is feeling overwhelmed with being a mom, sit back and think about what the real issue is. Cut yourself some slack, and remind yourself that you are a good parent. And good parents don’t have time to worry about if they are being seen as the “perfect” mom.⁣⠀
    ♡♡♡⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

    3 2 14 minutes ago
    33 WEEKS was my breaking point. My OB made me stop work and put me on “modified” bed rest. Those next 4 weeks at home were such a mental challenge for me. Everyone said “rest,enjoy it!” I’M TOO UNCOMFORTABLE TO ENJOY IT! 😩 We have to remind ourselves what our bodies went through to grow these humans. Postpartum rehab is real. Organs have shifted, muscles and tissue have torn or been cut. We need to heal the body. Postpartum Physical Therapy NEEDS to be the norm. And the Standard of Care in 🇺🇸

    33 WEEKS was my breaking point. My OB made me stop work and put me on “modified” bed rest. Those next 4 weeks at home were such a mental challenge for me. Everyone said “rest,enjoy it!” I’M TOO UNCOMFORTABLE TO ENJOY IT! 😩 We have to remind ourselves what our bodies went through to grow these humans. Postpartum rehab is real. Organs have shifted, muscles and tissue have torn or been cut. We need to heal the body. Postpartum Physical Therapy NEEDS to be the norm. And the Standard of Care in 🇺🇸

    13 3 35 minutes ago
    All that happens in a year is incredible!

I remember last summer thinking everything was SO hard and I would not get back to how I was.  Here I am so damn happy with where I am even though I am not exactly at my pre pregnancy figure.  Everything you put your mind too is possible, you just have to say YES and COMMIT  to your new lifestyle!

My next virtual group is NOW open🙌! 1. You will be given the option to pick any program within our community that fits your goals.

2. Nutrition guide for your taste.

3. Access to 1000 plus workouts for 1 yr.

4. My private {ladies only} accountability group. Where we will share recipes, daily motivation, group virtual workouts, and support.

5. An EXTRA $10.00 off! SALE!

6. ME as your personal coach.

I can not wait to start this journey with you all.  For the next 5 ladies that join. You will also be entered into a fun drawing for a extra little goodie bag 🙌❤. Drop me your favorite emoji to get in on the fun!
.
.
.
#postnatal #postpartumfitness #postpartumjourney #csection #allergyfamily #fitmomma #corporatemom #momswhowork #momsoftoddlers #girlmom #corporateladies #diastasisrecti #momof2

    All that happens in a year is incredible!

    I remember last summer thinking everything was SO hard and I would not get back to how I was. Here I am so damn happy with where I am even though I am not exactly at my pre pregnancy figure. Everything you put your mind too is possible, you just have to say YES and COMMIT to your new lifestyle!

    My next virtual group is NOW open🙌! 1. You will be given the option to pick any program within our community that fits your goals.

    2. Nutrition guide for your taste.

    3. Access to 1000 plus workouts for 1 yr.

    4. My private {ladies only} accountability group. Where we will share recipes, daily motivation, group virtual workouts, and support.

    5. An EXTRA $10.00 off! SALE!

    6. ME as your personal coach.

    I can not wait to start this journey with you all. For the next 5 ladies that join. You will also be entered into a fun drawing for a extra little goodie bag 🙌❤. Drop me your favorite emoji to get in on the fun!
    .
    .
    .
    #postnatal #postpartumfitness #postpartumjourney #csection #allergyfamily #fitmomma #corporatemom #momswhowork #momsoftoddlers #girlmom #corporateladies #diastasisrecti #momof2

    18 1 1 hour ago
    Abs with baby P.
My core strength still doesn’t feel back to 100% pre-pregnancy and it’s been almost 10 months.

I’ve been focusing on regulating intra-abdominal pressure (IAP) and rehab movements, rather than crankin out exercises that could actually be doing more harm than good in the long run. 
This means I’m staying away from anything that creates “coning” in my abs or any movement where I’m unable to activate the transverse abdominis (TVA). It’s super important to implement proper technique (by regulating IAP) to help prevent and heal the natural abdominal separation that occurs during pregnancy. 
Improper IAP regulation overtime leads to diastasis recti which can also cause other unwanted symptoms like the baby “pooch”, lower back pain, hernias, or urinary incontinence.

    Abs with baby P.
    My core strength still doesn’t feel back to 100% pre-pregnancy and it’s been almost 10 months.

    I’ve been focusing on regulating intra-abdominal pressure (IAP) and rehab movements, rather than crankin out exercises that could actually be doing more harm than good in the long run.
    This means I’m staying away from anything that creates “coning” in my abs or any movement where I’m unable to activate the transverse abdominis (TVA). It’s super important to implement proper technique (by regulating IAP) to help prevent and heal the natural abdominal separation that occurs during pregnancy.
    Improper IAP regulation overtime leads to diastasis recti which can also cause other unwanted symptoms like the baby “pooch”, lower back pain, hernias, or urinary incontinence.

    58 6 2 hours ago
    Episode 2 is up and published ! ⁣
⁣
The link is in my bio and I’d love if you would leave me a review, screen shot while you’re listening, upload to your stories and tag me! Cuz more people need to hear this 👂 ⁣
⁣
In this episode you will Learn to keep going and never quit. There is a great quote by @therealkiyosaki that says “losers quit when they fail. Winners fail until they succeed” ⁣
⁣
And for all of you just holding on, keeping yourselves together, making it through the day - I see you and I’m Proud of you
Tag a friend! ✔️

    Episode 2 is up and published ! ⁣

    The link is in my bio and I’d love if you would leave me a review, screen shot while you’re listening, upload to your stories and tag me! Cuz more people need to hear this 👂 ⁣

    In this episode you will Learn to keep going and never quit. There is a great quote by @therealkiyosaki that says “losers quit when they fail. Winners fail until they succeed” ⁣

    And for all of you just holding on, keeping yourselves together, making it through the day - I see you and I’m Proud of you
    Tag a friend! ✔️

    18 22 2 hours ago
    My “gettin’ back with it” core! I’ve been sick for the last few days so we haven’t done much more than a walk. I decided last night was a good time to film the ab work I’ve been doing postpartum while regaining my strength and control. 
The first 3 videos are alllll about proper bracing and control! I do these 3 exercises at the beginning of any core work right now and I’ll probably keep at it until I’m a full year #postpartum . I’ve seen great progress in healing my #diastasisrecti from getting those muscles into the right positions before I bump up the intensity. The last 2 add some intensity but still give you the freedom to check yourself. 
#coreworkout #mombod #momstrong #bodyweighttraining

    My “gettin’ back with it” core! I’ve been sick for the last few days so we haven’t done much more than a walk. I decided last night was a good time to film the ab work I’ve been doing postpartum while regaining my strength and control.
    The first 3 videos are alllll about proper bracing and control! I do these 3 exercises at the beginning of any core work right now and I’ll probably keep at it until I’m a full year #postpartum . I’ve seen great progress in healing my #diastasisrecti from getting those muscles into the right positions before I bump up the intensity. The last 2 add some intensity but still give you the freedom to check yourself.
    #coreworkout #mombod #momstrong #bodyweighttraining

    40 2 3 hours ago
    “Is this movement Diastasis Recti safe?” “What should I avoid with DR”

These are very common, valid questions I get on a daily basis. While I would love to give  a list of DR safe and non DR safe movements, the truth is, I wouldn’t be giving you the quality care that you deserve. Before a movement can be declared safe or unsafe, I really need to see you perform the movement! .
. .

Can the exercise be performed  with optimal posture (no arching or straining the back)? Can you perform the movement without doming/coming in the abdomen? Are you holding your breath and putting extra pressure on the pelvic floor? Are you activating your Transverse Abdominis as well as your Intersegmental Spinal Stabilizers or just your Rectus Abdominis? How long can you maintain Intra Abdominal Pressure? Do you know where your stopping (where you loose IAP) point is in your stage of recovery? . . .

These are just some things that I need to see, before we can declare what is “safe” and “unsafe” and as we progress things will change! While Functional Progression 1 (also known as dying bugs) might be manageable for some to start with , others may not be able to perform this movement just yet. Everyone is so unique, and we all heal and deal with pressure differently. I want to educate you, help you feel empowered,  understand and feel what your body is doing in this season. Tactile feedback and visual cues is my favorite way to help someone understand what to feel. 
If I can help you navigate this season of healing, I’m here. Www.birthfitfivecities.com

#diastasisrecti #umbilicalhernia #breath #intrabdominalpressure #iap #dns #dynamicneuromuscularstabilization #pregnancy #postpartum #birthfit #birthfitcoach #birthfitprofessional #doula #centralcoastcalifornia #sanluisobispo #arroyogrande #pismobeach

    “Is this movement Diastasis Recti safe?” “What should I avoid with DR”

    These are very common, valid questions I get on a daily basis. While I would love to give a list of DR safe and non DR safe movements, the truth is, I wouldn’t be giving you the quality care that you deserve. Before a movement can be declared safe or unsafe, I really need to see you perform the movement! .
    . .

    Can the exercise be performed with optimal posture (no arching or straining the back)? Can you perform the movement without doming/coming in the abdomen? Are you holding your breath and putting extra pressure on the pelvic floor? Are you activating your Transverse Abdominis as well as your Intersegmental Spinal Stabilizers or just your Rectus Abdominis? How long can you maintain Intra Abdominal Pressure? Do you know where your stopping (where you loose IAP) point is in your stage of recovery? . . .

    These are just some things that I need to see, before we can declare what is “safe” and “unsafe” and as we progress things will change! While Functional Progression 1 (also known as dying bugs) might be manageable for some to start with , others may not be able to perform this movement just yet. Everyone is so unique, and we all heal and deal with pressure differently. I want to educate you, help you feel empowered, understand and feel what your body is doing in this season. Tactile feedback and visual cues is my favorite way to help someone understand what to feel.
    If I can help you navigate this season of healing, I’m here. Www.birthfitfivecities.com

    #diastasisrecti #umbilicalhernia #breath #intrabdominalpressure #iap #dns #dynamicneuromuscularstabilization #pregnancy #postpartum #birthfit #birthfitcoach #birthfitprofessional #doula #centralcoastcalifornia #sanluisobispo #arroyogrande #pismobeach

    13 0 4 hours ago
    Stop worrying too much.🤗💖
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Be happy, relax, and enjoy life.

    Stop worrying too much.🤗💖
    .
    Be happy, relax, and enjoy life.

    38 14 4 hours ago
    ‼️A reminder baby wear ACTIVELY‼️ #soundon🔊 👇🏽
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⁉️Did you know the way we babywear/hold these babies can negatively affect our #posture and #flexibility😮 .
.
Correct the infamous mama slouch by #babywearing actively! When wearing/holding your babies, remember to:
✅ tuck the pelvis in ✅ reach the shoulders back
✅always  E N G A G E your core! .
.
Tag 3 or more #mamas and baby-wearing folks you know and love ❤️👇🏽 (Wrap from @boba)

    ‼️A reminder baby wear ACTIVELY‼️ #soundon 🔊 👇🏽
    .
    .
    ⁉️Did you know the way we babywear/hold these babies can negatively affect our #posture and #flexibility 😮 .
    .
    Correct the infamous mama slouch by #babywearing actively! When wearing/holding your babies, remember to:
    ✅ tuck the pelvis in ✅ reach the shoulders back
    ✅always E N G A G E your core! .
    .
    Tag 3 or more #mamas and baby-wearing folks you know and love ❤️👇🏽 (Wrap from @boba )

    214 25 5 hours ago
    The postpartum period (no pun intended) can be such a “glamorous” time.⠀⠀
⠀⠀
You’re sore, swollen, let’s not even mention what’s happening down there….⠀⠀
⠀⠀
Your boobs are hard as rocks and milk is spraying everywhere.⠀⠀
⠀⠀
You are sleep deprived and google things like “can you die from not sleeping?”⠀⠀
⠀⠀
Like I said G.L.A.M.O.U.R.O.U.S.⠀⠀
⠀⠀
But the weeks and months pass by, and you find your rhythm and start to feel more like yourself.⠀⠀
⠀⠀
So you say, “Hey! Let’s start trying to lose this baby weight! Yeah. Whoooo!”⠀⠀
⠀⠀
You squeeze into your pre-pregnancy workout leggings and get those milk jugs into a sports bra.⠀⠀
⠀⠀
You set your baby down for a nap and head to the living to push play on your workout.⠀⠀
⠀⠀
You do ONE jumping jack and….⠀⠀
⠀⠀
You feel like you just peed yourself...because you did.⠀⠀
⠀⠀
"Uhhh... what?"⠀⠀
⠀⠀
You think maybe it’s a fluke, so you do another one and... there goes the remainder of your bladder.⠀⠀
⠀⠀
You’re embarrassed and feel like you don’t even know what the heck your body is anymore.⠀⠀
⠀⠀
Your excitement turns into frustration.⠀⠀
⠀⠀
Does this sound like you?⠀⠀
⠀⠀
No, I don't have cameras in your living room, I have just been where you've been! ⠀⠀
⠀⠀
Which is exactly why I created my FREE 5 moves to stop the sneeze pee (pelvic floor guide!)⠀
⠀⠀
By the end of the guide, you will not only have more control over your *ahem* leakage but you will also be on your way to  feeling like yourself again!⠀
⠀⠀
So, if you're ready to take back control of your bladder and never fear a jumping jack (or sneeze) again, drop a "YES" below!⠀⠀
⠀⠀
P.S. Tag or send this to your Mom friends who are also ready to take back control of their body and bladder!⠀

    The postpartum period (no pun intended) can be such a “glamorous” time.⠀⠀
    ⠀⠀
    You’re sore, swollen, let’s not even mention what’s happening down there….⠀⠀
    ⠀⠀
    Your boobs are hard as rocks and milk is spraying everywhere.⠀⠀
    ⠀⠀
    You are sleep deprived and google things like “can you die from not sleeping?”⠀⠀
    ⠀⠀
    Like I said G.L.A.M.O.U.R.O.U.S.⠀⠀
    ⠀⠀
    But the weeks and months pass by, and you find your rhythm and start to feel more like yourself.⠀⠀
    ⠀⠀
    So you say, “Hey! Let’s start trying to lose this baby weight! Yeah. Whoooo!”⠀⠀
    ⠀⠀
    You squeeze into your pre-pregnancy workout leggings and get those milk jugs into a sports bra.⠀⠀
    ⠀⠀
    You set your baby down for a nap and head to the living to push play on your workout.⠀⠀
    ⠀⠀
    You do ONE jumping jack and….⠀⠀
    ⠀⠀
    You feel like you just peed yourself...because you did.⠀⠀
    ⠀⠀
    "Uhhh... what?"⠀⠀
    ⠀⠀
    You think maybe it’s a fluke, so you do another one and... there goes the remainder of your bladder.⠀⠀
    ⠀⠀
    You’re embarrassed and feel like you don’t even know what the heck your body is anymore.⠀⠀
    ⠀⠀
    Your excitement turns into frustration.⠀⠀
    ⠀⠀
    Does this sound like you?⠀⠀
    ⠀⠀
    No, I don't have cameras in your living room, I have just been where you've been! ⠀⠀
    ⠀⠀
    Which is exactly why I created my FREE 5 moves to stop the sneeze pee (pelvic floor guide!)⠀
    ⠀⠀
    By the end of the guide, you will not only have more control over your *ahem* leakage but you will also be on your way to feeling like yourself again!⠀
    ⠀⠀
    So, if you're ready to take back control of your bladder and never fear a jumping jack (or sneeze) again, drop a "YES" below!⠀⠀
    ⠀⠀
    P.S. Tag or send this to your Mom friends who are also ready to take back control of their body and bladder!⠀

    9 1 5 hours ago
    Core and gluts 🍑 and breath 💨 , oh my!
•
I remind 🤔my patients and students 🧘🏻‍♀️ that linking their breath 💨 to their movement helps make every exercise a “core” exercise.
•
Swipe left 👈to see 3 accessible exercises that will help ignite 🔥 your belly and your tush.
•
Add an exhale 🗣during the hardest part of the movement to help drive the synergy of the whole system! (Turn up the sound 📢 to hear 👂🏼 that breath work in action.)
•
▶️Clip 1 👉 Not Your Mama’s Plank
•
Inhale as you reach across for the weight. Exhale as you pick it up and pull it across to the other side.  Repeat with your breath 💨 as your metronome for the movement speed.  Don’t rush!  Consider dropping your knees if your back hurts or your belly can’t stay connected with the breath.
•
▶️Clip 2👉 Kneeling Tush Ups with a Band
•
Inhale as a prep with your tush 🍑 resting on your heels.  Exhale as you move to a high kneel.  Avoid a big tail tuck as you get to the top of the movement.  Add a little fire 🔥 by keeping your bottom rib down a touch as you rise up.
•
▶️ Clip 3 👉Ball Bridges
•
Prep with an inhale when your tush is on the ground. Exhale 💨 as you lift your bum off the ground.  Play around with how much you need your arms to help.  Kick 🦵 it up a notch with a single leg variety.  Take note - the ball will try to roll!
•
Get to it 👏🏼and let me know which is your favorite ✨in the comments below!

    Core and gluts 🍑 and breath 💨 , oh my!

    I remind 🤔my patients and students 🧘🏻‍♀️ that linking their breath 💨 to their movement helps make every exercise a “core” exercise.

    Swipe left 👈to see 3 accessible exercises that will help ignite 🔥 your belly and your tush.

    Add an exhale 🗣during the hardest part of the movement to help drive the synergy of the whole system! (Turn up the sound 📢 to hear 👂🏼 that breath work in action.)

    ▶️Clip 1 👉 Not Your Mama’s Plank

    Inhale as you reach across for the weight. Exhale as you pick it up and pull it across to the other side. Repeat with your breath 💨 as your metronome for the movement speed. Don’t rush! Consider dropping your knees if your back hurts or your belly can’t stay connected with the breath.

    ▶️Clip 2👉 Kneeling Tush Ups with a Band

    Inhale as a prep with your tush 🍑 resting on your heels. Exhale as you move to a high kneel. Avoid a big tail tuck as you get to the top of the movement. Add a little fire 🔥 by keeping your bottom rib down a touch as you rise up.

    ▶️ Clip 3 👉Ball Bridges

    Prep with an inhale when your tush is on the ground. Exhale 💨 as you lift your bum off the ground. Play around with how much you need your arms to help. Kick 🦵 it up a notch with a single leg variety. Take note - the ball will try to roll!

    Get to it 👏🏼and let me know which is your favorite ✨in the comments below!

    26 1 5 hours ago
    Do you have female athletes as clients? Then you need to get to this course. The Abu Dhabi course has HAAD accreditation and open for bookings - link in bio. Please tell your friends and coaches and healthcare providers. Presented nearly 40 times around the world in the past 3 years, it is a unique course on how to keep your female athletes progressing towards their goals when they have #pelvicfloordysfunction #stressurinaryincontinence #pelvicorganprolapse #pelvicpain #diastasisrecti - other locations also available.

    Do you have female athletes as clients? Then you need to get to this course. The Abu Dhabi course has HAAD accreditation and open for bookings - link in bio. Please tell your friends and coaches and healthcare providers. Presented nearly 40 times around the world in the past 3 years, it is a unique course on how to keep your female athletes progressing towards their goals when they have #pelvicfloordysfunction #stressurinaryincontinence #pelvicorganprolapse #pelvicpain #diastasisrecti - other locations also available.

    52 2 5 hours ago
    I’m excited to be offering in-home and virtual prenatal and postpartum corrective exercise!

During pregnancy and postpartum, your body is going through an incredible amount of change.  Stretching, shrinking, rearranging, tightening, lengthening … you simply can’t move like you used to. 
From thriving during pregnancy to healing postpartum, as a certified pregnant & postpartum corrective exercise specialist and yoga instructor I teach you how to hold yourself with confidence, pride, and strength. 
This isn’t about getting your “body back”, this is about allowing your body to move the way it’s supposed to. 🤰🏼PRENATAL EXERCISE:

We will work together to create a strong and safe exercise routine for your pregnancy. Strengthening your body for an easier pregnancy, delivery and recovery. Women who are mindful of a specific prenatal exercise routine often report an smoother transition - not just in the body but the mind as well - into motherhood. 💪🏼 POSTPARTUM CORRECTIVE EXERCISE

This isn’t “getting your body back”. Our work together will focus on healing any physical traumas from pregnancy such as diastasis recti, prolapse, and pelvic floor leaking. You will feel stronger, more energized, and confident once you have the tools to properly heal your postpartum body.

You can find more details on my website ✌🏼

    I’m excited to be offering in-home and virtual prenatal and postpartum corrective exercise!

    During pregnancy and postpartum, your body is going through an incredible amount of change. Stretching, shrinking, rearranging, tightening, lengthening … you simply can’t move like you used to.
    From thriving during pregnancy to healing postpartum, as a certified pregnant & postpartum corrective exercise specialist and yoga instructor I teach you how to hold yourself with confidence, pride, and strength.
    This isn’t about getting your “body back”, this is about allowing your body to move the way it’s supposed to. 🤰🏼PRENATAL EXERCISE:

    We will work together to create a strong and safe exercise routine for your pregnancy. Strengthening your body for an easier pregnancy, delivery and recovery. Women who are mindful of a specific prenatal exercise routine often report an smoother transition - not just in the body but the mind as well - into motherhood. 💪🏼 POSTPARTUM CORRECTIVE EXERCISE

    This isn’t “getting your body back”. Our work together will focus on healing any physical traumas from pregnancy such as diastasis recti, prolapse, and pelvic floor leaking. You will feel stronger, more energized, and confident once you have the tools to properly heal your postpartum body.

    You can find more details on my website ✌🏼

    25 3 6 hours ago
    Are you frustrated with your preggo looking belly?

For those who may not know, I have been doing Beachbody programs since I was 3 months postpartum when I had severe diastasis recti. ⁣
⁣
⁣
I love the variety of our online workout programs, the super trainers are so fun and really know how to motivate you! ⁣
⁣
⁣
As a busy mom, I just didn't have time to go out and do my own things, and I am not wasting my alone time to go to the gym. So streaming at home works SO well! ⁣
⁣
⁣
I can do it any time of the day and I simply follow the workout calender! If it tells me to do "flight club" you bet I am fighting that day in the living room with my kids🥊. ⁣
⁣
⁣
If it is a stretch day, I have my yoga mat roll out from the hallway closet in 2 seconds.  It is SUPER convenient and workouts are short too, like less than 30 min a day so I can carry on with my day.⁣ 🧘🤹‍♀️
⁣
⁣
What's most important and valuable was that I have learned to incorporate my Diastasis Recti routine into the programs too.⁣
⁣
⁣
You know, your physio usually asks you to " do this set 30 rep, 2 times day a day, repeat for 2 weeks"... I get SO BORED with these repetition, after 5 reps I already lost track.⁣
⁣
⁣
My attention span is so short repeating the same thing over and over again. ⁣
⁣
⁣
Am I the only one feeling like that? ⁣
⁣
⁣
So I decided to do our programs while modifying for DR, it's works so well! Before I know it I am done already and feeling so good.⁣
⁣
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I understand how frustrating it is with the preggo looking belly. My self esteem was 0. I hated last summer when I coudn't hide underneath layers of clothes.⁣
⁣
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I purposely have to buy a size or two bigger just so my belly isnt showing as much. ⁣
⁣
⁣
Mama you are not alone, I want to know that you don't have to look 5 months pregnant all the time. Download the free DR guide in my bio! or DM me and let's chat!⁣ 💌
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⁣
⁣

    Are you frustrated with your preggo looking belly?

    For those who may not know, I have been doing Beachbody programs since I was 3 months postpartum when I had severe diastasis recti. ⁣


    I love the variety of our online workout programs, the super trainers are so fun and really know how to motivate you! ⁣


    As a busy mom, I just didn't have time to go out and do my own things, and I am not wasting my alone time to go to the gym. So streaming at home works SO well! ⁣


    I can do it any time of the day and I simply follow the workout calender! If it tells me to do "flight club" you bet I am fighting that day in the living room with my kids🥊. ⁣


    If it is a stretch day, I have my yoga mat roll out from the hallway closet in 2 seconds. It is SUPER convenient and workouts are short too, like less than 30 min a day so I can carry on with my day.⁣ 🧘🤹‍♀️


    What's most important and valuable was that I have learned to incorporate my Diastasis Recti routine into the programs too.⁣


    You know, your physio usually asks you to " do this set 30 rep, 2 times day a day, repeat for 2 weeks"... I get SO BORED with these repetition, after 5 reps I already lost track.⁣


    My attention span is so short repeating the same thing over and over again. ⁣


    Am I the only one feeling like that? ⁣


    So I decided to do our programs while modifying for DR, it's works so well! Before I know it I am done already and feeling so good.⁣


    I understand how frustrating it is with the preggo looking belly. My self esteem was 0. I hated last summer when I coudn't hide underneath layers of clothes.⁣


    I purposely have to buy a size or two bigger just so my belly isnt showing as much. ⁣


    Mama you are not alone, I want to know that you don't have to look 5 months pregnant all the time. Download the free DR guide in my bio! or DM me and let's chat!⁣ 💌





    52 3 6 hours ago
    Every day is a great day to take a walk...

    Every day is a great day to take a walk...

    12 1 8 hours ago
    Why care about your abdominals in pregnancy?
.
.
There are many layers of your abdominals with your “6 pack” muscles being the most impacted in pregnancy .
.
This group of muscles is connected down the center by tissue called the linea alba and as your uterus expands it begins to widen the gap between your 6 pack muscles and strain the linea alba. .
.
Due to this strain a high number of women experience diastasis recti or abdominal separation in pregnancy during the later months. .
.
While some women are not affected by this after healing in the postpartum stages, a number of women continue to have the separation which can lead to back pain, risk of hernia, and pelvic floor issues.
.
.
There are some strategies you can implement to decrease the strain on your abdominals during activity both in pregnancy and postpartum
.
.
💥 roll to get out of bed, when you try the sit up maneuver you are creating a lot of work on your abdominal muscles
.
.
💥 exhale and use your legs when picking up objects to decrease internal pressure .
.
💥 use diaphragmatic breathing allowing rib cage to expand .
.
💥 continue to engage pelvic floor and lower abdominals doing pelvic tilts .
.
#womenshealth #diastasisrecti #diastasisrectirecovery #prenatal #postpartum #postpartumbody #pregnancy #pregnant #occupationaltherapy

    Why care about your abdominals in pregnancy?
    .
    .
    There are many layers of your abdominals with your “6 pack” muscles being the most impacted in pregnancy .
    .
    This group of muscles is connected down the center by tissue called the linea alba and as your uterus expands it begins to widen the gap between your 6 pack muscles and strain the linea alba. .
    .
    Due to this strain a high number of women experience diastasis recti or abdominal separation in pregnancy during the later months. .
    .
    While some women are not affected by this after healing in the postpartum stages, a number of women continue to have the separation which can lead to back pain, risk of hernia, and pelvic floor issues.
    .
    .
    There are some strategies you can implement to decrease the strain on your abdominals during activity both in pregnancy and postpartum
    .
    .
    💥 roll to get out of bed, when you try the sit up maneuver you are creating a lot of work on your abdominal muscles
    .
    .
    💥 exhale and use your legs when picking up objects to decrease internal pressure .
    .
    💥 use diaphragmatic breathing allowing rib cage to expand .
    .
    💥 continue to engage pelvic floor and lower abdominals doing pelvic tilts .
    .
    #womenshealth #diastasisrecti #diastasisrectirecovery #prenatal #postpartum #postpartumbody #pregnancy #pregnant #occupationaltherapy

    6 0 8 hours ago
    Hi honey, we’re home!
-
Do you get excited embarking on a new phase of life?  We sure do!! This is our 5th move in 5 years🤪...yes we are THAT crazy! -
And YES moving makes me frazzled and anxious, but honestly I LOVE starting fresh and having a new adventure ahead! -
When I look back on my past, I separate each phase of life by which home I lived in at the time. It’s kind of like how anthropology buffs separate by eras and art-history buffs separate by movements. I’m like, “oh yes back on Montecito St....” “oh haha remember that time on Margie Lane???” ——Each “Home” seems to have its own kind of journey, it’s own feeling and it’s own spirit about it. Heck it even has its own smell! 
And when I say “home”, I talking about the phase of life that happens during that time living in THAT home. I’m talking about LIFE at that TIME. It goes beyond the feel of the travertine tile and the look of the earth toned walls. ———It’s all about what happened while we were there—what type of growing we did; trials faced, the ones we lost and the ones we OVERCAME; new experiences and dreams made true (like giving birth in a kiddie pool in the living room!) -
What I’ve come to realize through all the moves, is that putting down “roots” in a home aka HOUSE isn’t what’s important. What do you mean not important? Well, let me be honest for a second: sometimes I let myself get down, bothered, or even resentful that we’ve moved so many times. (And surely we are not done moving!) I thought I wanted a place to get rooted into, you know like “normal people” like those ones in the movies where the kids grow up in ONE home and then come back to that same home for holidays with their own families, and the home grows and changes as new photos are placed on the walls, but ultimately the home is the BASE, the foundation, the SAFE place.
-
Yes I Do desire that, there’s no doubt about it; but what I’ve come to realize through all the moves, the real important thing about it all is that the “roots” are in the family unit itself. Not the home. Not the land. Not the city. -
Before 5 years ago—-I was a single mom. It was just me and my Shyloh. WE were the family unit. (Cont. in comments)

    Hi honey, we’re home!
    -
    Do you get excited embarking on a new phase of life? We sure do!! This is our 5th move in 5 years🤪...yes we are THAT crazy! -
    And YES moving makes me frazzled and anxious, but honestly I LOVE starting fresh and having a new adventure ahead! -
    When I look back on my past, I separate each phase of life by which home I lived in at the time. It’s kind of like how anthropology buffs separate by eras and art-history buffs separate by movements. I’m like, “oh yes back on Montecito St....” “oh haha remember that time on Margie Lane???” ——Each “Home” seems to have its own kind of journey, it’s own feeling and it’s own spirit about it. Heck it even has its own smell!
    And when I say “home”, I talking about the phase of life that happens during that time living in THAT home. I’m talking about LIFE at that TIME. It goes beyond the feel of the travertine tile and the look of the earth toned walls. ———It’s all about what happened while we were there—what type of growing we did; trials faced, the ones we lost and the ones we OVERCAME; new experiences and dreams made true (like giving birth in a kiddie pool in the living room!) -
    What I’ve come to realize through all the moves, is that putting down “roots” in a home aka HOUSE isn’t what’s important. What do you mean not important? Well, let me be honest for a second: sometimes I let myself get down, bothered, or even resentful that we’ve moved so many times. (And surely we are not done moving!) I thought I wanted a place to get rooted into, you know like “normal people” like those ones in the movies where the kids grow up in ONE home and then come back to that same home for holidays with their own families, and the home grows and changes as new photos are placed on the walls, but ultimately the home is the BASE, the foundation, the SAFE place.
    -
    Yes I Do desire that, there’s no doubt about it; but what I’ve come to realize through all the moves, the real important thing about it all is that the “roots” are in the family unit itself. Not the home. Not the land. Not the city. -
    Before 5 years ago—-I was a single mom. It was just me and my Shyloh. WE were the family unit. (Cont. in comments)

    55 9 9 hours ago
    I braved running from our house and the hills didn’t kill me 💪🏻 I tried focusing on tucking my pelvis and engaging my core - the only time my core and knees hurt were going down two pretty steep hills. My core is definitely not as strong this time around so running an entire half marathon is pretty daunting at this point 😳 #diastasisrecti #postpartumrunning #halfmarathontraining #motherrunner

    I braved running from our house and the hills didn’t kill me 💪🏻 I tried focusing on tucking my pelvis and engaging my core - the only time my core and knees hurt were going down two pretty steep hills. My core is definitely not as strong this time around so running an entire half marathon is pretty daunting at this point 😳 #diastasisrecti #postpartumrunning #halfmarathontraining #motherrunner

    44 1 10 hours ago
    The choice to have a mommy makeover is strictly yours and hopefully you are doing this for you and only you.  Alot of people may see it as a waste of money  and I have been feeling the need to explain my reasoning for the surgery. I wanted them to know it was not out of selfishness or vanity. But remember the old saying, "those convinced against their will, are of their same opinion still". For me, this is about a self confidence that I had yet to achieve, a love of self that I have longed for my entire life.
Sorry in advance for the bad angle. I promise I don't really have 3 chins 😂
#tummytuckjourney #tummytuck #abdominalplasty #diastasisrecti  #breastaugmentation #selflove

    The choice to have a mommy makeover is strictly yours and hopefully you are doing this for you and only you. Alot of people may see it as a waste of money and I have been feeling the need to explain my reasoning for the surgery. I wanted them to know it was not out of selfishness or vanity. But remember the old saying, "those convinced against their will, are of their same opinion still". For me, this is about a self confidence that I had yet to achieve, a love of self that I have longed for my entire life.
    Sorry in advance for the bad angle. I promise I don't really have 3 chins 😂
    #tummytuckjourney #tummytuck #abdominalplasty #diastasisrecti #breastaugmentation #selflove

    16 2 10 hours ago
    CHALLENGE STARTS TOMORROW! ✨Grab 20% off all guides NOW!

16 week progress on the Strong Body Guide. Show her some love!🎉 Join her along with thousands of other SBG girls in our private support group!

In the Strong Body Guide, you can expect:
- 💜 12 weeks of workouts that can be done at home with little to no equipment.
- 💜 225 pages long
- 💜 Each workout takes 30 minutes-great for busy schedules.
- 💜 step by step instructional picture examples of every move
- 💜 no gym required
- 💜 exercises focus on hiit, strength training, and plymetrics
- 💜 download on any device
- 💜 build a lean tone stomach, butt, thighs, and arms
- 💜download instantly from anywhere
- 💜contains cardio and stretching routines as well!
- 💜 full exercise glossary with images and instructions for every move
-💜 private Facebook accountability group for all SBG girls
- 💜 all guides are digital ebooks available instantly worldwide. Compatible on all devices - Android, iPhone, iPad, Kindle, Nook, Computer, Mac!

Use code JOY and click the link in our bio for 20% off ALL guides.

    CHALLENGE STARTS TOMORROW! ✨Grab 20% off all guides NOW!

    16 week progress on the Strong Body Guide. Show her some love!🎉 Join her along with thousands of other SBG girls in our private support group!

    In the Strong Body Guide, you can expect:
    - 💜 12 weeks of workouts that can be done at home with little to no equipment.
    - 💜 225 pages long
    - 💜 Each workout takes 30 minutes-great for busy schedules.
    - 💜 step by step instructional picture examples of every move
    - 💜 no gym required
    - 💜 exercises focus on hiit, strength training, and plymetrics
    - 💜 download on any device
    - 💜 build a lean tone stomach, butt, thighs, and arms
    - 💜download instantly from anywhere
    - 💜contains cardio and stretching routines as well!
    - 💜 full exercise glossary with images and instructions for every move
    -💜 private Facebook accountability group for all SBG girls
    - 💜 all guides are digital ebooks available instantly worldwide. Compatible on all devices - Android, iPhone, iPad, Kindle, Nook, Computer, Mac!

    Use code JOY and click the link in our bio for 20% off ALL guides.

    721 6 11 hours ago
    Would you date someone that refused to personally get in contact with you? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
They wouldn’t get on the phone with you. Not for a call, a text, or ideally a video chat (so you can make sure they look like what they say they look like 😉) Instead of talking to you first, they want to skip right to meeting in person.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Would you go?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The same applies when you’re choosing a coach. It’s one thing to see what they’ve posted online, maybe you’ve chatted a bit in the DMs, you know what they offer (all of which are also important!)…. but there’s nothing quite like actually talking to someone and hearing their voice - or better yet seeing their face.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know, I know - no one likes to get on the phone anymore. I know I don’t - I’m a texting queen. However, I know the importance of fostering a connection with people I am going to potentially work with and ensure it’s going to be a good fit for both parties! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
So…
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Ask to set up a quick call.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are they willing to jump on the phone with you? If not, and they want you to buy their program first, I would be wary. Seeing if you both are a good fit to work together is important. If you will be working closely with this person, you want to get a feel for them and their personality – outside of social media - and if you are a good fit. Ultimately this process can save both parties time, money, and potential frustration.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If they are unwilling to take the time to do that? I would say find someone else. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I offer a free 15 min consult for this very reason. It’s an opportunity for me to get to know you and your unique situation better, determine if I can help you, and see if we are a good fit. If any of those things are not in alignment, I will refer you to someone else I believe can help you.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you’ve followed along with this series, thank you! If you’re thinking we might be a good fit to work together, let’s find out 🙌🏼 Send me a DM with a 👋 or head right to the link in my bio to set up a free consult call.

    Would you date someone that refused to personally get in contact with you? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    They wouldn’t get on the phone with you. Not for a call, a text, or ideally a video chat (so you can make sure they look like what they say they look like 😉) Instead of talking to you first, they want to skip right to meeting in person.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Would you go?
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    The same applies when you’re choosing a coach. It’s one thing to see what they’ve posted online, maybe you’ve chatted a bit in the DMs, you know what they offer (all of which are also important!)…. but there’s nothing quite like actually talking to someone and hearing their voice - or better yet seeing their face.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    I know, I know - no one likes to get on the phone anymore. I know I don’t - I’m a texting queen. However, I know the importance of fostering a connection with people I am going to potentially work with and ensure it’s going to be a good fit for both parties! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    So…
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    👉 Ask to set up a quick call.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Are they willing to jump on the phone with you? If not, and they want you to buy their program first, I would be wary. Seeing if you both are a good fit to work together is important. If you will be working closely with this person, you want to get a feel for them and their personality – outside of social media - and if you are a good fit. Ultimately this process can save both parties time, money, and potential frustration.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    If they are unwilling to take the time to do that? I would say find someone else. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    I offer a free 15 min consult for this very reason. It’s an opportunity for me to get to know you and your unique situation better, determine if I can help you, and see if we are a good fit. If any of those things are not in alignment, I will refer you to someone else I believe can help you.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    If you’ve followed along with this series, thank you! If you’re thinking we might be a good fit to work together, let’s find out 🙌🏼 Send me a DM with a 👋 or head right to the link in my bio to set up a free consult call.

    8 1 11 hours ago

Top #diastasisrecti posts

    i’m not sure what’s happening in this picture, but whatever pose that is - she nailed it 👍🏼.
.
we’ve got a good morning routine down these days, and it makes ALL the difference in my productivity, mood, and just overall energy for the day.
✨ i’ve been waking up a little before the kids every morning to do some spiritual study. i’m not always perfect, but it starts my day off on the right foot (rather than being woken up by someone yelling your name over and over again 😅).
✨ the kids drink milk in bed with me, and i get to cuddle them and talk about what we’re going to do that day
✨ i get changed, and we head down to our apartment gym. it’s huge, there’s hardly anyone there, and i get to keep my eye on them while i workout 👀
✨ we have breakfast, get ready, and we do a play date or i take the kids to do something fun
.
our mornings have evolved over these past couple of years. i used to workout late at night when they were little because jack was a terrible sleeper, mornings were slow, and exercising while they were awake was v unproductive. there’s a phase for everything, and this is what works for us right NOW

    i’m not sure what’s happening in this picture, but whatever pose that is - she nailed it 👍🏼.
    .
    we’ve got a good morning routine down these days, and it makes ALL the difference in my productivity, mood, and just overall energy for the day.
    ✨ i’ve been waking up a little before the kids every morning to do some spiritual study. i’m not always perfect, but it starts my day off on the right foot (rather than being woken up by someone yelling your name over and over again 😅).
    ✨ the kids drink milk in bed with me, and i get to cuddle them and talk about what we’re going to do that day
    ✨ i get changed, and we head down to our apartment gym. it’s huge, there’s hardly anyone there, and i get to keep my eye on them while i workout 👀
    ✨ we have breakfast, get ready, and we do a play date or i take the kids to do something fun
    .
    our mornings have evolved over these past couple of years. i used to workout late at night when they were little because jack was a terrible sleeper, mornings were slow, and exercising while they were awake was v unproductive. there’s a phase for everything, and this is what works for us right NOW

    2,018 32 16 August, 2019
    I mean, I'm probably not gracing the cover of sports illustrated anytime soon. But maybe if we saw more diversity of post partum bodies vs. just ones who "bounced back" - putting a stretched and scarred belly on the cover wouldn't even be a big deal? 
I know everytime I post pics like these I lose followers, often people I know. And it used to upset me but I've realized I'm not posting these pictures for them. I'm posting them for old me, who was so attached to her old body, her old identity of being fit and strong, yet always never quite enough. And I'm posting them for the women out there who like old me, were so upset, ashamed, threatened, in denial, that the body they knew, wasn't coming back post partum.
We don't all bounce back, some of us stretch and scar, some of us are left with lifelong complications, but all of us are changed in some way as we become mothers.
This is not the journey I had in mind as I dreamed about becoming a mum, and the changes (now) are part of this (incredibly privileged) story I get to share with the world. Without them, I doubt I would have had the courage to share my words with the world. Which is sad, because everytime I do, I grow, I heal, and it feels exponential - which is exciting because who knows where this path of growth will take me.
So thanks for being here and listening, I love that there is a little community of women (and men) here in my corner listening as I share this stuff. I hope that wherever you are, at whatever stage in your journey of self you are in - you're OK, you are learning, you are healing and you are growing, one day at a time x.

    I mean, I'm probably not gracing the cover of sports illustrated anytime soon. But maybe if we saw more diversity of post partum bodies vs. just ones who "bounced back" - putting a stretched and scarred belly on the cover wouldn't even be a big deal?
    I know everytime I post pics like these I lose followers, often people I know. And it used to upset me but I've realized I'm not posting these pictures for them. I'm posting them for old me, who was so attached to her old body, her old identity of being fit and strong, yet always never quite enough. And I'm posting them for the women out there who like old me, were so upset, ashamed, threatened, in denial, that the body they knew, wasn't coming back post partum.
    We don't all bounce back, some of us stretch and scar, some of us are left with lifelong complications, but all of us are changed in some way as we become mothers.
    This is not the journey I had in mind as I dreamed about becoming a mum, and the changes (now) are part of this (incredibly privileged) story I get to share with the world. Without them, I doubt I would have had the courage to share my words with the world. Which is sad, because everytime I do, I grow, I heal, and it feels exponential - which is exciting because who knows where this path of growth will take me.
    So thanks for being here and listening, I love that there is a little community of women (and men) here in my corner listening as I share this stuff. I hope that wherever you are, at whatever stage in your journey of self you are in - you're OK, you are learning, you are healing and you are growing, one day at a time x.

    707 78 12 August, 2019
    I wanted to conceive quickly & easily.
It took 2 years, surgery & many failed pregnancy tests.
I wanted a fit active, pregnancy, I wanted the glowing, the cute bump, the beautiful maternity shoot.
I could barely walk, gained nearly 30kgs & couldn't face a camera without seeing the worst in me instead of the life I was creating.
I wanted a natural drug free birth in a pool at a birthing centre.
I was induced in a hospital, baby was assisted out with an episiotomy & forceps in theatre.
I wanted to exclusively breastfeed for as long as I could.
I exclusively bottlefed from 8 weeks & felt like a failure for months.
I wanted to bounce back & resume my fitness career within 3 months of birth.
My bladder prolapsed & I still can't run or jump without consequence & risk.
I wanted to look like I'd never had a baby, retain the body I was so attached too but still never loved completely.
I was stretched & scarred, the creams never worked & my body will never be the same.
I wanted to make all our babyfood from scratch, give her only the best.
I regularly buy premade babyfood, but only organic ha.
I wanted a nursery that was pinterest worthy, toys made only of wood, clothes only of natural fibres.
I've just finished her nursery, she plays with the dog bowl more than her toys & wears handme downs & homemade knits & none of it matters to her (or me).
I wanted to be a mum of more than one.
But I'm too scared of what's happened to my body to even contemplate the thought of doing it again.
I wanted to go back to work but also be there for my baby.
I never realized how hard that decision would actually be, I feel for all the mums who don't have the choice or the support.
I wanted beautiful self portraits of my motherhood journey to share & maybe inspire.
I wore my farm boots & sat on a chair in the middle of our paddock to remind myself of the ridiculous standards we hold ourselves to. That real is more inspiring than perfect.
I visualized motherhood in so many ways other than how it played out.
All I really wanted was the daughter of my dreams & now I have her.
As I hold her, watch her grow each day, my heart & soul growing with her, I realise that's all that ever truly mattered.

    I wanted to conceive quickly & easily.
    It took 2 years, surgery & many failed pregnancy tests.
    I wanted a fit active, pregnancy, I wanted the glowing, the cute bump, the beautiful maternity shoot.
    I could barely walk, gained nearly 30kgs & couldn't face a camera without seeing the worst in me instead of the life I was creating.
    I wanted a natural drug free birth in a pool at a birthing centre.
    I was induced in a hospital, baby was assisted out with an episiotomy & forceps in theatre.
    I wanted to exclusively breastfeed for as long as I could.
    I exclusively bottlefed from 8 weeks & felt like a failure for months.
    I wanted to bounce back & resume my fitness career within 3 months of birth.
    My bladder prolapsed & I still can't run or jump without consequence & risk.
    I wanted to look like I'd never had a baby, retain the body I was so attached too but still never loved completely.
    I was stretched & scarred, the creams never worked & my body will never be the same.
    I wanted to make all our babyfood from scratch, give her only the best.
    I regularly buy premade babyfood, but only organic ha.
    I wanted a nursery that was pinterest worthy, toys made only of wood, clothes only of natural fibres.
    I've just finished her nursery, she plays with the dog bowl more than her toys & wears handme downs & homemade knits & none of it matters to her (or me).
    I wanted to be a mum of more than one.
    But I'm too scared of what's happened to my body to even contemplate the thought of doing it again.
    I wanted to go back to work but also be there for my baby.
    I never realized how hard that decision would actually be, I feel for all the mums who don't have the choice or the support.
    I wanted beautiful self portraits of my motherhood journey to share & maybe inspire.
    I wore my farm boots & sat on a chair in the middle of our paddock to remind myself of the ridiculous standards we hold ourselves to. That real is more inspiring than perfect.
    I visualized motherhood in so many ways other than how it played out.
    All I really wanted was the daughter of my dreams & now I have her.
    As I hold her, watch her grow each day, my heart & soul growing with her, I realise that's all that ever truly mattered.

    2,169 198 30 July, 2019
    you know when you have so much to do you want to cry - and you don’t even know where to start so you just bake and eat cookies instead?? me neither 😳. can’t relate.
if you like sweet and salty combined, these CHOCOLATE DIPPED ALMOND BUTTER COOKIES are right up your alley! i’ve never been big into almond butter, but these little guys are heeeavenly!
.
INGREDIENTS:
3/4 cup almond butter
1 egg
1/4 cup coconut sugar (or raw brown sugar)
1/2 teaspoon cinnamon
1/2 cup @jojoschocolatebark
sea salt
.
DIRECTIONS:
preheat the oven to 350 degrees. combine the almond butter, egg, sugar, and cinnamon in a bowl. roll mixture into small bowls, and gently press them down on a greased pan to form a cookie. bake for 10 minutes and let cool. melt @jojoschocolatebark, and gently dunk each cookie into the chocolate and let cool. sprinkle sea salt on top and enjoy!
.
recipe from @physicalkitchness!

    you know when you have so much to do you want to cry - and you don’t even know where to start so you just bake and eat cookies instead?? me neither 😳. can’t relate.
    if you like sweet and salty combined, these CHOCOLATE DIPPED ALMOND BUTTER COOKIES are right up your alley! i’ve never been big into almond butter, but these little guys are heeeavenly!
    .
    INGREDIENTS:
    3/4 cup almond butter
    1 egg
    1/4 cup coconut sugar (or raw brown sugar)
    1/2 teaspoon cinnamon
    1/2 cup @jojoschocolatebark
    sea salt
    .
    DIRECTIONS:
    preheat the oven to 350 degrees. combine the almond butter, egg, sugar, and cinnamon in a bowl. roll mixture into small bowls, and gently press them down on a greased pan to form a cookie. bake for 10 minutes and let cool. melt @jojoschocolatebark , and gently dunk each cookie into the chocolate and let cool. sprinkle sea salt on top and enjoy!
    .
    recipe from @physicalkitchness !

    1,056 40 15 August, 2019
    ✨Can I get an AMEN?!✨
•
This information needs to be shared. These early few months after birth are crucial for healing the body and bringing back optimal function of the body.
•
⚡️Are you leaking?
•
⚡️Do you have pelvic pain?
•
⚡️Do you feel like you have zero core strength?
•
👉Mama, don’t wait for a year or years to tackle these issues! The body will recover so much faster if you rehab properly in the first few months after birth.
•
Not only will rehabbing your body in EARLY postpartum help avoid setbacks and issues down the road, it will also help you feel more like yourself again. YES! You read that right! FEEL LIKE YOURSELF AGAIN!🙌. I am telling you this because I have witnessed moms in my community go through this transformative time while working on reconnecting and rehabbing their bodies in the first few months after birth. It’s been amazing to watch them feel better, stronger, and feel like themselves again over the last year❤️.
•
⚡️If you’re ready to build that strong foundation, heal and strengthen your body from the inside out after birth to feel like yourself again, sign up for the waitlist for my new online program Fourth Trimester Restore coming out in September!⚡️Only the waitlist will receive a special discount when the doors open! Link in bio @strongbodystrongmama .

#fourthtrimesterrestore #bodyafterbaby #postnatalexercise #strongbodystrongmama

    ✨Can I get an AMEN?!✨

    This information needs to be shared. These early few months after birth are crucial for healing the body and bringing back optimal function of the body.

    ⚡️Are you leaking?

    ⚡️Do you have pelvic pain?

    ⚡️Do you feel like you have zero core strength?

    👉Mama, don’t wait for a year or years to tackle these issues! The body will recover so much faster if you rehab properly in the first few months after birth.

    Not only will rehabbing your body in EARLY postpartum help avoid setbacks and issues down the road, it will also help you feel more like yourself again. YES! You read that right! FEEL LIKE YOURSELF AGAIN!🙌. I am telling you this because I have witnessed moms in my community go through this transformative time while working on reconnecting and rehabbing their bodies in the first few months after birth. It’s been amazing to watch them feel better, stronger, and feel like themselves again over the last year❤️.

    ⚡️If you’re ready to build that strong foundation, heal and strengthen your body from the inside out after birth to feel like yourself again, sign up for the waitlist for my new online program Fourth Trimester Restore coming out in September!⚡️Only the waitlist will receive a special discount when the doors open! Link in bio @strongbodystrongmama .

    #fourthtrimesterrestore #bodyafterbaby #postnatalexercise #strongbodystrongmama

    842 66 14 August, 2019
    Yesterday was National Twins Day!
This was the first picture of the twins together right after birth. .
.
.
When I first saw them I thought, there’s no way they are identical! They look so different here, I guess the weight difference made an impact and Baby A’s nostril flattened by the position in my cervix the first week. I remember asking my specialist again if she was sure they were identical! I just didn’t see it. But then their faces changed and changed and they started looking identical to me.
.
.
.
.
Strangers first question, (amongst their 20 same old questions) always start with “how do you tell them apart”. And of course say they would paint ones finger nail to help them. As a parent you will always tell! .
.
.
Mine have different voices, slight hair and weight differences. And different personalities!
Don’t get me wrong, in the first three months when feeding in the middle of the night I sometimes mixed them up! .
.
.
Do your identical twins look completely no. Identical to you as a parent?
.
.
.

    Yesterday was National Twins Day!
    This was the first picture of the twins together right after birth. .
    .
    .
    When I first saw them I thought, there’s no way they are identical! They look so different here, I guess the weight difference made an impact and Baby A’s nostril flattened by the position in my cervix the first week. I remember asking my specialist again if she was sure they were identical! I just didn’t see it. But then their faces changed and changed and they started looking identical to me.
    .
    .
    .
    .
    Strangers first question, (amongst their 20 same old questions) always start with “how do you tell them apart”. And of course say they would paint ones finger nail to help them. As a parent you will always tell! .
    .
    .
    Mine have different voices, slight hair and weight differences. And different personalities!
    Don’t get me wrong, in the first three months when feeding in the middle of the night I sometimes mixed them up! .
    .
    .
    Do your identical twins look completely no. Identical to you as a parent?
    .
    .
    .

    1,559 62 3 August, 2019
    sunday’s are for church, naps & cuddles, family, and planning for the week. one of my favourite days.
i hope this weekend was a good one 🖤

    sunday’s are for church, naps & cuddles, family, and planning for the week. one of my favourite days.
    i hope this weekend was a good one 🖤

    1,998 22 11 August, 2019
    CHOCOLATE COOKIE DOUGH BARS
jack woke up at the crack of dawn, and piper had nightmares about scary flamingos all night 🤷🏻‍♀️😂. we’re a little tired today, but nothing these chocolate cookie dough bars won’t fix. they’re 1000x better than they look, and sooo easy!
.
mix 1 cup natural peanut butter, 1/3 cup pure maple syrup, and 1 tsp vanilla in a bowl. stir in 1 cup almond flour and 1/2 cup chocolate chip. pour into a loaf pan, and freeze for 1 hour. melt 1/2 cup chocolate chips and 1 tsp coconut oil together, pour on top of frozen mixture, and freeze for 10 more minutes!

    CHOCOLATE COOKIE DOUGH BARS
    jack woke up at the crack of dawn, and piper had nightmares about scary flamingos all night 🤷🏻‍♀️😂. we’re a little tired today, but nothing these chocolate cookie dough bars won’t fix. they’re 1000x better than they look, and sooo easy!
    .
    mix 1 cup natural peanut butter, 1/3 cup pure maple syrup, and 1 tsp vanilla in a bowl. stir in 1 cup almond flour and 1/2 cup chocolate chip. pour into a loaf pan, and freeze for 1 hour. melt 1/2 cup chocolate chips and 1 tsp coconut oil together, pour on top of frozen mixture, and freeze for 10 more minutes!

    1,846 111 7 August, 2019
    Everyday I’m asked why I put these workouts on Instagram and why I don’t put them in e book or app and charge for them.
And the honest truth is this. I 100000% believe that EVERYONE (especially mamas) should have access to workouts for free. Why?! Because the benefits of exercise are exactly what we all need!
More energy ✔️
A clearer mind ✔️
Happy endorphins ✔️
Doing something for OURSELVES ✔️
Feeling accomplished ✔️
I first hand understand it can be extremely hard for mothers to get the a gym so I want you all to be able to move your body at home 💕 my goal is to get more mamas moving because more mamas moving means MORE HAPPY MAMAS 😍
So mamas, SAVE this workout and do your best to make time for it this week 😘
Set timer to 20 minutes and repeat as many rounds as possible
15 x Raise and Fly
15 x  Double Weight Squat and Press
15 x Flys
16 x Squat and Press
All these exercises exercises are pregnancy and Diastasis Recti safe 🙌💕
I have thousands of people save my workouts everyday!!! I would love to know below if you do?!

    Everyday I’m asked why I put these workouts on Instagram and why I don’t put them in e book or app and charge for them.
    And the honest truth is this. I 100000% believe that EVERYONE (especially mamas) should have access to workouts for free. Why?! Because the benefits of exercise are exactly what we all need!
    More energy ✔️
    A clearer mind ✔️
    Happy endorphins ✔️
    Doing something for OURSELVES ✔️
    Feeling accomplished ✔️
    I first hand understand it can be extremely hard for mothers to get the a gym so I want you all to be able to move your body at home 💕 my goal is to get more mamas moving because more mamas moving means MORE HAPPY MAMAS 😍
    So mamas, SAVE this workout and do your best to make time for it this week 😘
    Set timer to 20 minutes and repeat as many rounds as possible
    15 x Raise and Fly
    15 x Double Weight Squat and Press
    15 x Flys
    16 x Squat and Press
    All these exercises exercises are pregnancy and Diastasis Recti safe 🙌💕
    I have thousands of people save my workouts everyday!!! I would love to know below if you do?!

    4,282 265 7 July, 2019