8 Hip Mobility Exercises for Pregnancy & Postpartum
Table of Contents Your pelvis and hips play a major role in how you walk, run, exercise, and move throughout your day. They also influence how your pelvic floor works with the rest of your body, which is why hip mobility exercises can be a useful part of pelvic floor training. When we think about […]
Pelvic Floor Relaxation Exercises for Pregnancy & Postpartum
Table of Contents Your pelvic floor does much more than support your pelvic organs. It works with your diaphragm, ribcage, abdominal muscles, and pelvis to manage pressure, support movement, and help you breathe. That is why the pelvic floor relaxation exercises in this workout involve your whole trunk, not just your pelvic floor. When we […]
Heavy Weight Lifting Side Effects for Female Lifters: Tips
Table of Contents Strength training can be an incredibly valuable part of maintaining fitness, building strength, and supporting your body through pregnancy and postpartum. But when people ask about heavy weight lifting side effects for female athletes, pelvic floor symptoms often come up: for some people, certain lifts—especially squats, overhead presses, and deadlifts—can bring on […]
Postpartum Deadlift Progression: A Step-by-Step Guide
Returning to strength training after having a baby can be incredibly rewarding, but getting back to the movements you loved before pregnancy often takes more patience than expected. One movement that many postpartum athletes are eager to return to is the barbell deadlift. Deadlifting is an excellent full-body strength exercise, but it also requires coordinated […]
Strength Training for Ultra Runners: My 100-Mile Workout
Table of Contents I signed up for a 100-mile ultramarathon. Yes, you read that correctly: 100 miles. The plan is to tackle the race next March, hopefully with a support team alongside me. It is a pretty huge goal, especially considering that I am a mom of four, have been out of the racing world […]
Postpartum Squat Progression: 9 Steps Back to the Barbell
Table of Contents Returning to strength training after having a baby can feel exciting, but it can also come with a lot of questions. When can you start squatting again? How much weight should you use? Should you start with bodyweight squats, a box squat, or jump right back into the barbell? The answer isn’t […]
The History of Childbirth: From Home Birth to Modern Care
Table of Contents Birth looks very different today than it did a few hundred years ago. Depending on where and when you were born, your experience of pregnancy and birth could have ranged from giving birth at home surrounded by other women in your community to being alone in a hospital bed, heavily sedated, unable […]
Pelvic Floor Release Exercises for Constipation & SI Pain
Table of Contents If you’ve been dealing with constipation, tailbone pain, deep glute discomfort, or nagging SI joint pain, you may have been told to strengthen your pelvic floor. While strengthening certainly has its place, it’s only one piece of the puzzle, and pelvic floor release exercises may be the piece you’re missing. Sometimes, the […]
Run Walk Method for Postpartum Running: Lessons From Our 10K
Table of Contents Returning to running after having a baby can feel intimidating, but simple tools like the run walk method can make it feel far more doable. Questions like “Am I ready?”, “What if I have prolapse symptoms?”, and “How am I supposed to train with kids?” are incredibly common—and honestly, they’re questions we […]
