Transverse Training with Kendall Dennill

This really resonated with me. My 4th baby now, and my body is not the same as it was when I had my first 8 years ago. It's going to take time to heal and be strong physically again and that is ok!!

Seeing results takes time! I’m not that one gal who bounced back so quick. It took me months to get comfortable in my skin, feel strong again, and feel confident again after having my second baby. It took me longer than it did my first time. And as a “professional” in this space I feel like I should’ve done it quicker. But honestly I feel like I’m just your normal average mom. What have I stuck to this last year to help gain back some muscle, get stronger, and lean out? 1. I didn’t reach for being perfect or trying to always balance it all. Balancing it means I take on what I can for THAT day. We are only human so we can’t juggle it all all the time. But I will not sacrifice my nutrition and exercise for cleaning because I’m a better more energized mom when I workout and eat good 2. I stuck to a PLAN! I don’t show up and wing. I create my program and stick to it 3. I set myself up for success. Some seasons that means meal prepping. Sometimes that means going to the gym 3x that week and then getting back in 5 days the next week. 4. I try to become 1% better each day. And I remind myself that my 100% is different day by day. My 100% will looks different when I get a full nights sleep vs the days I didn’t! If your a mom you know 🤣 5. Life happens. There’s vacations, birthdays, hardships, and so much more. Learn to ride the waves. Exercise (and God) has gotten me through some of the toughest moments and seasons in my life. From depression to a death in the family. It’s helped me work through it all 🩷

Can't wait to try some of these moves! With modifications of course... . Even if you don't have a prolapse, you should take care of your pelvic floor! It'll prevent a host of issues, even only a few exercises a day! Happy Holidays friends!

I was told I had a "low bladder" after my second baby 4 years ago. It's called "cystocele" aka bladder prolapse. I felt broken. Washed up. Preoccupied with the constant heaviness in my pelvic floor - like something was falling out. If this is you, please don't go down the rabbit hole. Know that there is help and you can improve your symptoms. I'm living proof - along with thousands of women who have done this rehab work. Here are 7 moves (not 6 like the video says hah. Currently editing on a plane and can't upload a correction!) TIPS ✨Learn to breathe better into your diaphragm ✨Strengthen your glutes ✨Do more inversions on days you feel extra heaviness ✨Learn to fully release your pelvic floor (you need strong glutes for your pelvic floor to feel "safe" enough to stop clenching) ✨Get a squatty potty. Get 30-40 g of fibre a day. Don't strain ✨Explore hypopressives (they're in the Pelvic Floor & Core Restore Course! ✨See a pelvic health physio You may also want to advocate for a pessary if your symptoms are impacting your life. There is evidence to show that pessary use can actually improve the grade of your prolapse. If you're struggling, please know this is very common and you're not alone. 50% of women develop prolapse in their lifetime. There are tools to help! On your side, always Nikki PS. Using the coregeous ball from @tuneupfitness #prolapse #thebellemethod #pelvicfloor #cystocele #rectocele #hysterectomy #womensfitness #postnatalfitness #postnatalpilates #womensupportingwomen

I'm all about the hips these days!! Take care of them and the benefits are endless!

🚨 Don't overlook your Hip ADDUCTORS! 💪 Boost the strength of your inner thighs to enhance your overall mobility and fortify your pelvic floor muscles! 🔥 Focusing on inner thigh flexibility is essential for achieving a balanced and stable physique. It can help alleviate hip and groin discomfort while incorporating movements like elevated pelvis on a foam roller, engaging your hip adductors, and practicing poses such as butterfly and Happy Baby to V stretch can yield numerous benefits. 🦵 If you're just starting out, try beginning with leg extensions to butterfly, gradually adding the other combinations as you progress. 1. ENHANCED BALANCE: Strong inner thighs contribute to improved balance, promoting a centered and stable posture while preventing pelvic instability. 2. OPTIMAL HIP FUNCTION: Stabilize your legs for healthy hip mechanics during activities such as walking and running. 3. KNEE PAIN RELIEF: Strengthening your inner thighs and outer hips can help prevent knee discomfort. 4. IMPROVED ANKLE FLEXIBILITY & BLADDER CONTROL 💦: Enhancing lower body alignment supports better ankle mobility, reduces the risk of injury, and aids in bladder control during physical activities. 5. CORE STRENGTH: Fortifying your inner thighs and pelvic floor helps create a solid core, contributing to a healthy spine. Are you ready to embark on your journey to a stronger body? 💪 Comment "Pelvic" for exclusive access to a complimentary 7-part video series. Let's work together to prioritize inner thigh strength and flexibility! 🌟 #InnerThighStrength #MobilityJourney #StrongerBody #HealthyHips Are weak hip adductors leading to pelvic floor instability and causing pain or bladder leakage?

Frog Circles with dumbbells challenge 🐸💪 Ready to hop into a stronger you? Let’s get grounded with some Frog Pose circles using a foam roller on your pelvis! 🐸✨ Hey there,! Are you feeling the effects of a weak deep core and pelvic floor? Whether it’s from postpartum challenges, diastasis recti, umbilical hernia, or C-sections, I’ve been in those shoes too! 🤱💪 But guess what? I’ve learned, grown, and conquered, and now I’m here to share all my wisdom with you! Join me as we dive into the transformative power of Frog Pose circles with dumbbells for a deeper core challenge . This isn’t just about movement; it’s about reclaiming your strength, confidence, and joy in your body. 💖 Why hop along with me? Here’s what you can expect: 🔥 **Activate your core** - Feel that deep connection and tone those lower abs for a midsection that’s as strong as you are! 💥 **Foam roller magic** - Placing the foam roller on your pelvis takes this exercise to the next level, amplifying your results and giving you that extra edge! 🚀 **Improve bladder control** - Wave goodbye to leaks and hello to a healthier pelvic region! Your body deserves this. 🌈 **Pain-free living** - Stabilize your pelvis and lower back to prevent discomfort. Embrace a new lifestyle full of relief! 💃 **Balance and posture** - Feel grounded in your movements and boost your confidence as you flow through life with grace! 💚 Ready to level up your core game? Drop a "Pelvic" in the comments below to access my FREE 7-part video series and learn how to join my Revive Pelvic Floor Health Core Rehab! Remember, always check in with your obgyn for clearance or healthcare provider before starting any new routine and for c section wait past 6 weeks before progressing to this level . There is an absolute beginner program inside Revive Pelvic floor health step by step guide for beginners and in pain . Together, we’ll build a stronger core, enhance bladder control, and improve posture! Let’s do this! 🙌💖 #FrogPoseKicks #StrongCore #PelvicFloorStrength #BladderControl #PainFreeLiving #BetterBalance #ImprovedPosture #WellnessJourney Are you ready to hop in to the program ?

This month, let's step into thoughtfulness and compassion towards families who have experienced loss. On my 33rd birthday, I found out our to-be-third child, was lost as a blighted o**m at 12 weeks and it was devastating for our family. And I am thankful to identify and understand what many other families go through. Thinking of all these families and the children we don't get to be with on this side❤️.

October is a month to pause and acknowledge the deep, often unspoken pain of miscarriage, stillbirth, and infant loss. These are different experiences, yet they unite us in grief, in the space they occupy in our hearts. For some, it was a loss before they even got to say hello. For others, it was saying goodbye far too soon. Each story is unique, yet the ache is universal. It’s a pain that’s often carried silently, but this month, we unite to bring it into the light. Whether you've experienced miscarriage, stillbirth, or infant loss, we are holding space for you. Your grief is real. It is exhausting. It is surprising at times. Though our journeys differ, we are united by the love we continue to hold for our babies. They are not forgotten, and neither are you. I love that this is more openly talked about on social media. And that's why I'm participating in this occasion. However, I'm still committing myself to breaking the silence in person. In real life. In conversations with women. This is where we truly grasp the idea of not being alone. Still, I'm grateful for this initiative online. This month, we raise awareness, hold space, and send love to all those who carry this weight. I am one of them. Just one month away from the due-date where I should have met my second child, but instead I drive to work with an empty womb, a heavy heart, and memories of the sacred space of holding her formed, but unfinished body, months too soon. I am one of the moms waiting a lifetime to hear their child's voice. Let’s continue to break the silence around this loss, honor the lives that have left us, and support one another in this shared sorrow. Not only in October, but the space to be intentional is a good reminder for us all. ♥️♥️♥️

If you are having issues with those glutes, unlock your hips first! You'll be wondering if you ever had glutes before 💪💪.

If you’ve been working on strengthening your glutes, but you feel like they are not getting as strong as you want them to, you may need to work on hip internal rotation. Increasing mobility and strength into hip internal rotation helps to increase activation in your upper glutes and other smaller hip muscles. It’s extremely important to work on all of the muscles surrounding the hip and to work on increasing mobility at the same time as strength. Try this exercise to work on hip internal rotation strength and mobility. If you have a hard time lifting your leg up, you may be lacking hip internal rotation strength and mobility. Try doing 2-3 sets of 8-10 reps of this! Have you tried working on hip internal rotation? #hipmobility #hipmobilitywork #gluteworkout #glutestrengthening

Happy Autumn y'all! I've got spots available in my Tuesday group training class 4:15-5:15! It's a great group, focused on strength and conditioning, with lots of core and some big lifts. If you need a fun challenge and some comfortable accountability you'd love this class.