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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 …

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 …

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. …

Sensuality Through Senses

Sensuality is often closely associated with sexual pleasure. While it is that, it is also much more. Let’s discuss a few ways you can enhance sensuality and play in your life through heightening ALL of your senses and begin to break down the barriers of sexual pleasure being taboo. Sensuality …

BIRTHFIT Constantly Evolves

  BIRTHFIT focuses on a growth mindset.  This means we embrace an ever-changing, always-growing, constantly-learning approach to life.  We embrace the fact that we can always grow and improve. This translates to an ever-evolving experience for those who work with us.  The moms who took my first BIRTHFIT Postpartum Series …

Less Than a Year Postpartum? Hold Off on the Weight Belt.

  There is a time and place.   That’s right. There is a time and place for things like weightlifting shoes, weightlifting belts, wrist straps, knee sleeves, and so on. That time is not during the first nine months postpartum.   We’ve talked about returning to training in previous blogs, …

Am I Being Safe While Lifting a Load?

Whether you are moving a sandbag, a barbell, some farmers handles, or even kettlebells, there are few universal ideas to keep in mind when lifting an external load. If you’re pregnant or postpartum, that throws a little asterisk in the equation, but the universal ideas still ring true. These are …