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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 …

BIRTHFIT Postpartum Series – We Got Options!

Trust me. You do not want to miss out on this series. It is an eight class, four week series that will establish a solid core foundation, wake up your posterior chain, and enhance your posture through safe, effective functional movements that transfer into every day life tasks. As a …

September 2016: Online Coaching

Warm Up   Posture and Breath   The Functional Progression FP1 x 10 FP5 x 10 FP2 x 10 FP6 x 10 FP3 x 10   For Quality 2 Rounds: 40 Face Pulls 10 Alternating KB Front Rack Lunges 60s Straddle Stretch     Strength Warm up appropriately. Use a …

September 2016: Online Coaching

Warm Up Posture and Breath Breathe, either standing, supine, or seated, for 5 minutes into your abdominal cavity.   The Functional Progression FP1 x 10 FP5 x 10 FP2 x 10   For Quality 2 Rounds 20 Each, PVC Warm Up 8 Push Press 60s Chest Opener     Strength …

September 2016: Online Coaching

Warm Up   Posture and Breath Spend 10 minutes abdominal breathing.   The Functional Progression FP1 x 10 FP2 x 10 FP3 x 10   For Quality 2 Rounds: 30 Seconds Lizard Stretch 10 Air Squats 12 DB Death March   Strength Keep today light to medium. Each set of …

September 2016: Online Coaching

Warm Up   Posture and Breath Send 5 minutes breathing.   The Functional Progression We have uploaded a few new videos, so if you are feeling confident in functional progression 1-4, then try out five and six today.   FP1 x 10, FP5 x 10 FP2 x 10, FP6 x …

September 2016: Online Coaching

Warm Up   Posture and Breath Send 5 minutes breathing.   The Functional Progression We have uploaded a few new videos, so if you are feeling confident in functional progression 1-4, then try out five and six today. FP1 x 10, FP5 x 10 FP2 x 10, FP6 x 10 …

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September 2016: Online Coaching

Warm Up Posture and Breath Use the breath work from yesterday that we did seated and transfer to standing. Ground your feet into the ground. Set a clock for five minutes and visualize roots in your foot extending into the earth.   The Functional Progression FP1 x 10 FP2 x …

September 2016: Online Coaching

HAPPY LABOR DAY!  Warm Up   Posture and Breath Spend at least 10 minutes practicing breathing. Be intentional and make sure you feel this in your lower abdominal cavity, groins, and pelvic floor.   The Functional Progression FP1 x 20 Total FP2 x 20 Each Side FP3 x 20 Total …

August 2016: Online Coaching (Day 16)

  Warm Up Posture and Breath Do you know about the Breathe+ App? This is an app that you can download for free on your iphone that counts cycles of breath for you and helps you pace. It’s great. Check it out. Try setting the clock for 8 minutes and …