You are currently viewing all posts under the category Pregnancy Workout.

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 …

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 …

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 …

BIRTH(FIT)

“…So is BIRTHFIT just fitness for pregnant women?” A question I get asked frequently when the topic of BIRTHFIT comes up. This is an opportunity for me to explain that BIRTHFIT is much (MUCH) more than fitness. One of the definitions for FIT is, “Prepared or ready.” As a Regional …

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 …

Butt Winking or Sticking Your Booty Out – What’s Right? (Part 1)

This blog was adapted from its original post on https://drlaurenkeller.com by the author. Whether you are sitting in a chair all day feeding your little one, lifting weights, or pregnant, the position of your spine matters. In fact, in all three instances we want the same thing: a neutral spine. …

I AM BIRTHFIT!

When most people hear BIRTHFIT they think of the obvious- fitness during your pregnancy, birth or postpartum period. What they may not initially think of is the time before conception, which BIRTHFIT entirely incorporates. As a BIRTHFIT Regional Director, most people would think I know everything about the birth process, …