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 […]
20-Minute Running Strength Workout: Build Single-Leg Stability for Stronger, Injury-Resistant Running
Whether you’re training for your first 5K, returning to running postpartum, or preparing for your next half marathon, logging miles alone isn’t enough to become a stronger runner. Running is essentially a series of controlled single-leg hops. Every stride requires your body to absorb force, stabilize your pelvis, maintain balance, and propel yourself forward—all while […]
Pelvic Floor Exercises: 4 Moves Beyond Kegels and Squats
Whether you’re lifting weights, running, chasing toddlers, or simply trying to move without hip or pelvic pain, your pelvic floor plays a much bigger role than most people realize. One of the biggest misconceptions about pelvic floor health is that it’s simply a matter of having a “tight” or “weak” pelvic floor. In reality, your […]
Exercises to Strengthen Pelvic Floor: 25-Minute Workout
Table of Contents When most people think about exercises to strengthen pelvic floor muscles, they immediately picture Kegels. While isolated pelvic floor contractions certainly have a place, they’re only one small piece of the puzzle. Your pelvic floor doesn’t work in isolation—it functions as part of an integrated system that includes your diaphragm, deep core, […]