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thoracic_spine_core
Post Pregnancy, Pregnancy

How your UPPER BACK can improve your core

Spinal flexion from the upper back or thoracic spine, can lead to – neck, shoulder upper and lower back pain, plus a compromised core ! Think about how much time you spend hunched your device, or pram, steering wheel or change tables. Improving the mobility and extension of your thoracic spine […]

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cycle_spin_pregnancy
Post Pregnancy, Pregnancy

Spin Classes & Cycling for Pregnancy & Postpartum – VIDEO

Cycling or Spin Classes are an excellent, low impact exercise for pregnant and postnatal women. I have been instructing Spin / RPM classes for over a decade and continued to during my first trimester of pregnancy. However, like any forms of exercise during pregnancy and postpartum there are a few […]

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jump_postpartum_pregnancy
Post Pregnancy, Pregnancy

Prepare your pelvic floor to JUMP cough or sneeze – pregnancy & postpartum

Do you sometimes dread coughing, laughing or if you will ever have to jump !I get it …. as at least 1 in 4 women are suffering some for of leaking or don’t know how to activate their pelvic floor correctly to avoid this dreaded #peezing ! I can jump […]

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back_pain
Post Pregnancy, Pregnancy

Ease and prevent BACK PAIN – pregnancy & postpartum

At least 10% of the world’s adult population suffers from of back pain at some point in their lives, with nearly a third of all female adults suffering from lower back pain compared to only a quarter of males. This includes a staggering 50% of all pregnant women having significant […]

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exercise_cheat_sheet_pregnancy_postpartum
Free Stuff, Post Pregnancy, Pregnancy

PREGNANCY POSTPARTUM EXERCISE #FREEBIES

Let’s be honest…how many times have you asked Google (or should I say Doctor Google) for a diagnosis for your back pain, your pregnancy symptoms (when you were trying to conceive), or your child’s rash ? If we were to believe everything our search comes back with, I think we would […]

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strength_mobility_resistance_pregnancy
Free Stuff, Post Pregnancy, Pregnancy

Strength, Mobility & Resistance Pregnancy Postpartum workout

As a mobile personal trainer I love equipment that is super portable, easy to use and improves strength and mobility through all stages of pregnancy and postpartum. Check out my strength, mobility and resistance workout below that I created using the awesome equipment by Unit Nine. Avoid aches and pains […]

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snack_guide_pregnancy_postpartum
Free Stuff, Nutrition, Post Pregnancy, Pregnancy

25 Nutritious Snacks for Pregnancy & Postpartum

As a busy Mama of 3 I know how hard it is both during pregnancy and postpartum to stay well nourished. Especially when you are nauseous, tired, concerned about weight gain, or you are just totally over prepping food for the rest of your family. Nutritious snacks are a super secret power […]

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safe_return_to_exercise
Mindset & Motivation, Post Pregnancy

Return to RUNNING & MORE INTENSE exercise post birth – postpartum

Hey Mama are you feeling like you are ready to get back into more regular and intense forms of exercise post birth including running and high impact moves ?  If you have had a baby 5 weeks, 5 months or 5 + years ago please watch my video below and […]

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rotational_movement_pregnancy
Post Pregnancy, Pregnancy

Rotational movement – to avoid pregnancy postpartum pains

During pregnancy, postpartum and in general daily life we all rotate. Rotational movement includes – getting in and out of a car, driving, walking, reaching etc. This kind of movement only increases as you enter motherhood – turning from the front seat of a car to reach your child, twisting […]

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