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Mindful Training  for the Third Trimester

Working Out in the Third Trimester Here we go, into the third trimester, you’re almost there! Soon you will get to meet your sweet baby you’ve been growing for the past 26 weeks.  As you and your baby continue to grow, maintaining functional movement is very important and valuable to …

Second Trimester BIRTHFIT Lifting Modifications

Working out in the Second Trimester – Weightlifting Welcome to the second trimester! By the numbers, this timeframe is widely regarded as weeks 13-27. This can be both an awesome and frustrating time for the pregnant athlete. It’s awesome because her cardiovascular and respiratory adaptations will have taken place resulting …

Foot Pain in Pregnancy? Try these tips!

Why Do My Feet Hurt?! The human foot is made up of 26 bones, 33 joints, 107 ligaments, and 19 muscles and tendons. All of the bones in the foot comprise about 25% of the bones in your entire body! And everyday, all of these bones, joints and ligaments are …

Box Squats During Pregnancy and Postpartum

Why We Love the Box Squat I recently started working with a prenatal mama and on day one, as I do with most prenatal clients on day one, we box squatted. This woman has been a member of my gym and taken my Postpartum Series after baby #1 and as …

You’re Cleared for Exercise Postpartum

This blog was adapted from its original post on https://drlaurenkeller.com by the author. Who wasn’t anxiously waiting to hear those four little words, “You’re cleared for exercise” after having a baby? I don’t know about you but after four to six weeks of not moving regularly, I was itching to …

Mom’s Intro to Dr. Romanov’s POSE Method of Running

Running Form Running is one of the most neglected and misunderstood forms of fitness with very little attention paid to running technique. Every form of fitness has a standard or points of performance to follow; running well is just as important as proper stabilization in a deadlift, executing with impeccable …

I just had a baby. (Slowing Down Time Postpartum)

I’m not Einstein, but I can tell you that time is relative.  When first introduced to the theory of relativity, it seems a bit complex and nuanced, but it actually is applicable to everyday life, especially for the postpartum time period. Ask almost any parent with children over age 10 …

Diastasis Rectus – Navigating the Ins & Outs: Part 3 – Preventing & Treating a DRA

This blog was adapted from its original post on https://drlaurenkeller.com by the author. Now that we know what diastasis rectus abdominis (DRA) is and the causes of DRA, it’s important to understand how DRA affects us and what we need to know before returning to the gym, studio, or running. …

Diastasis Rectus – Navigating the Ins & Outs: Part 2 – The Causes

This blog was adapted from its original post on https://drlaurenkeller.com by the author. Now that we know what Diastasis rectus abdominis (DRA) is, we can look at the causes of DRA. It’s important to note that there is not one cause of DRA, so there is not one solution to …

Butt Winking or Sticking Your Booty Out – What’s Right? (Part 2)

This blog was adapted from its original post on https://drlaurenkeller.com by the author. Be sure to check out Part 1 of this blog series first! What is a neutral spine? A neutral spine is when the position of the diaphragm is aligned with the pelvic floor. The spine and pelvis …