Running Postpartum: Are You Ready? A 5-Step Readiness Guide
Table of Contents For many moms, running is more than just exercise—it’s a way to reconnect with themselves, relieve stress, and rebuild confidence after pregnancy. But while you may feel eager to lace up your shoes a few weeks after giving birth, your body may not be ready for the demands of running postpartum just […]
Ultramarathon Training as a Busy Mom: My 100-Mile Race Plan
Table of Contents Why I’m Running 100 Miles I officially signed up for my first 100-mile race! In March, I’ll be running the Blackbeard’s Revenge 100 on North Carolina’s beautiful Outer Banks. The course passes some of the state’s most iconic landmarks, including historic lighthouses, pirate landmarks, and the site of the Wright brothers’ first […]
Foam Roller Ab Exercises: A 19-Minute Core Strength Workout
Table of Contents If you’re looking for a core workout that goes beyond endless crunches, grab a foam roller and get ready for a serious challenge. These six foam roller ab exercises pack into a 19-minute workout that uses one simple piece of equipment to create instability, forcing your core to work harder while also […]
Running With Prolapse? Yes! Our Return to Racing Postpartum
Table of Contents Quick Answer: Can You Run With Prolapse? Yes, even with prolapse, you can absolutely return to running, lifting weights, jumping, and participating in the activities you enjoy. A prolapse diagnosis does not automatically mean you need to stop exercising or avoid impact forever. While returning to running with prolapse often requires rebuilding […]
How to Tell If Your Pelvic Floor Is Tight or Weak (Or Both)
Table of Contents The pelvic floor is a sling of muscles that sits at the bottom of the pelvis. Common recommendations for the pelvic floor often fall into one of two categories: stretching exercises, such as deep squats, butterfly pose, and other wide-leg positions, or strengthening exercises, such as Kegels, where you tighten and squeeze […]
21-Minute Birth Prep Workout to Create More Space in the Pelvis for Labor
Preparing your body for birth involves more than stretching and mobility exercises. While releasing tension is important, your body also needs the strength to actively support pelvic movement during labor. That’s exactly what this 21-minute birth prep workout is designed to do. This workout combines mobility, strength training, and intentional pelvic positioning to help create […]
Birth Pushing Positions: What We’ve Changed Our Minds About
Over the past decade, Roxanne and I have dedicated our careers to supporting pregnant women through pregnancy, birth, and postpartum recovery. Roxanne spent more than ten years as a labor and delivery nurse and now practices as a certified nurse midwife. I have supported women through birth as a birth doula, coaching everything from labor […]
Lifting Weights While Pregnant: What the Research Says
Table of Contents For years, pregnant women were often told to “take it easy,” avoid heavy lifting, and stick to gentle movement. But modern research is painting a very different picture. Exercise—including lifting weights while pregnant—isn’t just safe for most people; it can significantly improve maternal health, pregnancy comfort, postpartum recovery, and even baby’s development. […]
Birth Workers Reflect: How Our Views on Birth Have Changed
Table of Contents When we first entered the world of birth work, we thought we had it figured out. Like many birth workers, our early perspectives were shaped by our personal experiences, education, mentors, and the environments we worked in. Over time, though, our understanding of birth evolved in ways we never expected. Supporting hundreds […]