NAVE

Any mother knows how time just evaporates. Gain back some minutes by staying put and logging onto Zoom for a quick 45-min workout that’s core-driven and tailored to moms on their perinatal journey. You’ll feel refreshed and stronger afterward, promise. 😘

Register via the link in my bio.

Properly engaging our core is more mysterious than many of us would like to admit. Most people think “belly button to spine,” but this can cause a cascade of issues such as poor intrabdominal pressure management, a tucked pelvis and bad posture.

Instead, we want to use our exhale to engage the pelvic floor first, then wrap the deep abs (transverse abdominis).

❗️This isn’t meant to be a crazy intense lift or kegel. It’s meant to functionally secure the muscles in the pelvis and ignite the TVA so you protect your spine and give power to your major muscle groups. ❗️

To keep breathing through the core engagement, elevate your breath into the ribcage, expanding it 360 degrees, and with each exhale try to reengage the pelvic floor if you’ve lost connection to it.

Give it a try, and let me know how much stronger you feel! 💪🏼

✨ NEW CLASS ALERT! ✨

Calling all you mamas who want to move in a way that makes you feel strong, resilient and happy! Join me Fridays, 9am CT on Zoom!

This is a 45-min class that combines functional movement, Pilates and barre. All are welcome! I will cater to you based on where you are in your motherhood and movement journey.

No props are necessary, but I recommend light dumbbells and a small exercise ball.

All those who book the class receive a recording so you can repeat the workout if you’d like, OR if you can’t make it live, you can still register and do the work out on your own time!

Register via the link in my bio or at www.navewell.com. See a there! 🤗

A band is a really useful tool for training your pelvic floor! Here’s an example of how to use it on your wrists/hands - not just your lower body.

The key here is to EXHALE when you’re stretching the band to stimulate a natural lift of the pelvic floor. You can furthermore imagine lifting your p***c bone upward toward your belly button.

This will stabilize and strengthen the core as you stretch the band…. Helping you functionally engage your lats and scapular adductors in addition to your shoulder and arm muscles. 💪🏼