Kristen Cowan

Kristen Cowan

A former ballet dancer, gone barre, fitness yoga instructor. Promoting a natural approach to health

Operating as usual


Sleeping on the job!

Atlas wanted momma to hold him while I was cleaning and then this happened! And he’s snoring!

Photos from Kristen Cowan's post 05/12/2023

Smile big, laugh often 💚


Stronger body, stronger mind 💪🏻

Super proud of my postpartum fitness journey so far! Is it easy NO! Is it worth it 100%
Taking time for my fitness routine makes me a happier mom!
Happy Wednesday friends!


I brought my baby to the barre!

Atlas did so well today while I taught barre class.
At seven weeks postpartum with my first it was hard to even leave the house. Now round two I’m trusting my instincts and listening to my body to give it what it needs! Movement is so important not just for the physical healing but the emotional healing post child birth. You are not selfish mommas for giving yourself 45 min to an hour of movement!
Happy Wednesday friends!


May your song always be sung. May
you stay forever young"
—Bob Dylan, "Forever Young"


Irish kisses and shamrock wishes.
☘️ 🌈 🎩



9 days postpartum and starting to feel like a person again! Atlas is sleeping in 3 1/2 hour stretches at night. He is so calm and sweet! Nursing is going amazingly well! He is already back up to birth weight. Sawyer loves to hold him, and both dogs are already super protective of him. Atlas you are such a blessing to our family 💚

Photos from Kristen Cowan's post 02/09/2023

“Let us make pregnancy an occasion when we appreciate our female bodies”

Atlas we are so excited to meet your sweet face! You are already so very loved 💙


I love you with all of my belly. I’d say my heart, but my belly is much bigger!!

Trying to soak in every moment in these final weeks of pregnancy but, not gonna lie getting so excited to see his little face!


I love you with all of my belly. I’d say my heart, but my belly is much bigger!!

Trying to soak in every moment in these final weeks of pregnancy but, not gonna lie getting so excited to see his little face!

Photos from Kristen Cowan's post 01/22/2023

It's un-brrr-lievably beautiful here ❄️

Photos from Kristen Cowan's post 01/21/2023

Feeling like I've won the lottery of life today 🤍💙🤍

I am truly so grateful for these amazing women who have made me feel so loved and special! Thank you all so much for being apart of my beautiful women tribe! 💕



You take my breath away. Because your feet are in my ribs!!!!
Baby boy is starting to make breathing heavier at the barre! Only 7 more chances to bump with me at the barre till I pop! Join me this evening for a b***y burn 🔥


“You are pregnant and you are powerful. You are bold and you are beautiful. Go forward in your boldness, in your beauty and in your contentedness. Trust your body to birth and know that the collective power of women worldwide will be with you.” — Unknown

As I get closer to meeting this sweet little boy I am grateful for my body and all the things it is capable of!


Wednesday bump update!!!
Nesting is in full force, getting all the things ready for baby! Super grateful my placenta has moved! So I can keep up with my workouts and teaching which is something that I absolutely love! Cravings are getting weird for sure! Like asparagus!!? Lol super grateful for all the love and support that surrounds me for this pregnancy! 8 weeks till we meet this little boy 💚💙💚


Wednesday bumping at the barre!
As we start our 9 week count down to meet our sweet boy I have so much gratitude in my heart for my fitness family! The beautiful barre babes that attend my classes are so loving and supportive of my fit pregnancy journey! Even when I get out of breath they keep the pulses going 🤗


Photos from Kristen Cowan's post 12/25/2022

A very Merry Christmas and Happy Holidays from the Cowan’s


"Breathing in, I calm my body and mind. Breathing out I smile.
Dwelling in the present moment. I know this is the only moment."
~ Thich Nhat Hanh

Going into this third trimester of pregnancy has truly been a humbling experience. I have learned how important it is to breathe and serenader. To embrace the natural process.


Out of difficulties, grow miracles 🎁


I had so much fun subbing advanced yoga flow this morning! Cheers to going into my 28th week of pregnancy 🤰🏼

While gentle backbends can be very therapeutic during pregnancy, avoid deep backbends like upward bow pose (also known as “wheel” or urdhva dhanurasana) unless you have been safely and comfortably practicing them pre-pregnancy, as they can put you at risk for diastasis recti (abdominal separation).


27 weeks pregnant yall!!!! I’m so excited to meet this little boy 🥹💙💚💙 just about 12 weeks to go!!

Photos from Kristen Cowan's post 11/28/2022

Just another thing to be grateful for this holiday season 🎄


Super thankful to be able to spending thanksgiving with 1 of the 4 amazing siblings I have this beautiful thanksgiving day! And super grateful he is an amazing cook! 🦃🍁


Thankful. Grateful. Blessed ❤️

Going into the week of thanksgiving I am so full of gratitude! This will be the last thanksgiving as a family of 3!


“Diamonds were once a girl’s best friend then yoga pants happened."

Sticking to your daily routine of movement even on a weekend get away not only keeps you on track with your goals it’s just good for your soul! You don’t always have to push hard, sometimes you just have to move to your breath ✨


A mother’s joy begins when new life is stirring inside when a tiny heartbeat is heard for the very first time, and a playful kick reminds her that she is never alone 💚💙💚

24 weeks down y’all! Baby Atlas is kicking up a storm! Sawyer loves to feel his little brother kick his hand. I am continuing to feel great! Lots of energy during the day! Cheers to another week down!


My friend Kandace introduced me to this hibiscus and honey lotion that she uses. It tightens up the skin on your thighs, bottom, neck or chest. She’s getting a list together now if you want in! Thanks ❤️🌸❤️


Chasing an endorphin rush while bumping out at the barre ✨

Photos from Kristen Cowan's post 11/01/2022

Keep calm and scare on 🎃

Such a fun Halloween with family and friends 👻


I don’t know about you but I’m feeling 22!
22 weeks pregnant with my sweet boy at the barre 💙


Happiness is carrying a whole new world inside you 😍🥰
21 weeks y’all


20 weeks. Half baked 💙💚💙


5th 10k of the year in the books!

I have to say this one was not easy. 19 weeks pregnant brought new challenges that is round ligament pain. I was able to complete it but not at the time I was hoping for. Of course when all is said and done I am super proud of myself and little Atlas for being along for the ride! Cheers to sticking to your goals even when challenges arise 💙


Bump update!!! Atlas is doing so well! Has a strong heartbeat of 153 he looks so cute and dr says he’s super healthy 💙
For me the nausea has completely gone away and I’m finally getting an appetite again! I have lots of energy in this second trimester so I’m super happy and grateful for that! Still craving peas, smoothie bowls, and lots of salad! Cheers to finally feeling amazing in this second trimester 💙


Pumpkin spice and everything nice! Baby bump wants all things pumpkin 🎃


So insanely proud of myself for completing 100 miles in the month of September while pregnant! So honored to bring awareness to childhood cancer and special thanks to for all the love and encouragement during this months fitness journey!


When teamwork makes the dream work 😉🤰💙


Teaching barre while pregnant has been amazing for me both mentally and physically.
This pregnancy has been hard for me in several ways extreme nausea and vomiting, anxiety and even depression. Even though I am insanely grateful and feel super blessed to bring another sweet baby into our family, I would be lying if I didn’t admit I have struggled. Fitness and yoga have been amazing outlet for me during some of the hard moments. I’m super grateful for teaching and my fitness family and all the support and love ❤️


Barre class while pregnant will help prepare you for your birthing marathon and recover from pregnancy related injuries postpartum.

If you are looking for an empowered pregnancy and more prepared postpartum experience,
offers easy-to-implement tools, effective techniques, and heart-pounding exercises to prepare you for birth, help you prevent and heal dysfunctional diastasis recti, pelvic floor incontinence, prolapse, and other pregnancy-related injuries. Check out and the online class schedule today!

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