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self-check diastasis recti

5 Things to Consider When Self-Check for Diastasis Recti

At the BIRTHFIT Coach Seminars, we teach everyone how to self-check for diastasis recti. Why? Because diastasis recti is a symptom of core dysfunction and can be observed in all humans.⁣ The earliest I like to check for diastasis recti is 6 weeks postpartum. Then, I check every 4-8 weeks …

Twin Pregnancy

Eight Things to Consider During a Twin Pregnancy 

One sentiment I often hear from other moms before or after their first ultrasound is, “Oh my gosh! What if I’m having twins?” I have twins myself, so I’m not sure if I hear this regularly because they want my opinion on what it would be like, or if there …

Prenatal Training

General Prenatal Training Recommendations

I’m pregnant. Now what? This is the most common question we get in regard to prenatal training. Most people that send in this question embrace movement of some type and train regularly. And they are tired of guessing with training. They want a trusted source for prenatal general strength and …

postpartum sit-ups

Adding Sit-Ups Back Into Your Postpartum Workout

Here at BIRTHFIT, we are generally “Team No Sit-Up” during pregnancy and the first year postpartum. If you want to know why we take this stance check out this Instagram post. But what happens after that first year of postpartum? As much as we are #teamnositup, we are also “Team …

preparing for postpartum physical fitness test

Six Things Active Duty Military Moms Need to Know When Preparing for the First Postpartum Physical Fitness Test

Being a new mom is hard. Being a new mom and being in the military is even more demanding. Over the past few years, the military has made strides in maternity leave, operational deferments, and breastfeeding policy. One area that many active duty moms still find frustrating, though, is returning …

Should You Take A Childbirth Education Class

Should You Take a Childbirth Education Class?

When you are going through pregnancy, you often receive information from everyone and everywhere – whether it’s your neighbor, the internet, or books. With so much information available, it can be hard to decide what you and your partner want out of birth. This is exactly why a childbirth education …

What Are Your Obliques

What Are Your Obliques and How Can They Help Your Core?

If you have ever been inside a gym, I can guarantee you have seen people doing their “ab routine” to work on their core. These often include some kind of twist or bend to work on the side of their core, or what is called the obliques. But is that …

Pregnancy Misconceptions

My Top 5 Pregnancy-Related Misconceptions

When mom and baby are healthy, there should be no reason not to train for birth. In my opinion, and what I founded BIRTHFIT on, is that training includes, but is not limited to, strength, conditioning, flexibility, and balance. These skills can easily translate into other ordinary life tasks. When …

Back-to-back pregnancies

Back-To-Back Pregnancies

Lately, we’ve had a number of people reach out via social media and email who are curious as to how to best support their bodies with back-to-back pregnancies. Mostly what you read on the internet are horror stories and how this experience is anything but desirable. We’re determined to flip …

Transversus Abdominis

The Role of Transversus Abdominis as Part of a Functional Core

You’ve probably heard that the transversus abdominis (TvA) is essential for core stability. You’ve heard right, but that’s only a small part of the whole story. The truth is, the TvA is *part* of a dynamic core (referring to the entire region from your neck to your hips).   Why …