FITNESS. NUTRITION. CHIROPRACTIC. MINDSET.
01/10/2020
This is from a client 4 days postpartum.
This mama spent time intentionally planning and preparing for the birth she desired to have.
We don’t get to pre-determine how a baby comes in to the world, but we can do a lot of things to prepare ourselves for whatever birth may bring.
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01/09/2020
TEAM No Sit-Up!
But why???
Once pregnant or in the first year postpartum you may be told to eliminate specific core movements such as the sit-up. Here at you may also see from time to time. Let’s break it down:
First, we must determine the intent behind the sit-up. In some cases (but not most) it’s used for sports specific training in which isolating the re**us abdominis is important to carry over to that sport. In other (most) cases, its intent is to be a core strengthening exercise. What we know and understand is that the re**us abdominis is just ONE key player of the entire core, and our goal in BIRTHFIT Prenatal and Postpartum Training, is to strengthen the ENTIRE core as one stable unit.
Often times we see sit-ups done with an ab-mat to help bridge the gap between that low back extension and the floor and other times we see them done without any support. Regardless, during the sit up we are most likely arriving to an open scissor position (rib cage flared, over extended, as seen in the top pic) at the bottom and then quickly pulling back into flexion to get back to the top.
When we move through these positions, our stability is most likely compromised and the integrity of the abdominal tissue is being challenged. Add volume, loading, or more intensity, and this creates a recipe for increased core dysfunction and/or a longer, tougher healing postpartum period.
Instead of sit-ups, we, , use a variety of core exercises to pre-habilitate, re-habilitate and strengthen the core in its entirety.
For example, our is a great way to do this. Think of the prenatal period as prehab and strengthening the core and postpartum as rehab and recovery in order to continue to strengthen the core appropriately, as a whole.
It's not that we don't like the situp (because we love movement). It's just there are far better movements to strength and train your CORE.
11/25/2019
💙💙💙
Why I’ll Lie With My Son To Fall Asleep For As Long As He Needs Me To - Raised Good Have you been told not to lay with your children as they fall asleep? Me too! Here's why I ignore the advice and continue to lay by my son's side.
10/27/2019
🇺🇸𝐓𝐡𝐞 𝐇𝐢𝐬𝐭𝐨𝐫𝐲 𝐨𝐟 𝐁𝐢𝐫𝐭𝐡 𝐈𝐧 𝐀𝐦𝐞𝐫𝐢𝐜𝐚🇺🇸
To go where we want to go, it’s important to understand how we got to where we are today. If you haven’t been to a Prenatal Series or in person seminar, this information alone will change the way you view birth. The more we know, the better we can do. 💚
10/21/2019
❤️🧡💛𝐔𝐧𝐢𝐭𝐞𝐝 𝐁𝐲 𝐁𝐢𝐫𝐭𝐡 💚💙💜
Birth is one thing that we have been doing since the beginning of time. Though each pregnancy, birth, and postpartum are different and unique to the birthing person, we are united by the transformation it brings. When you birth a baby you experience 3 huge transitions all at once: Birth. Death. Rebirth.
Birth to a new baby and life into this world.
Death to your former self.
Rebirth to a new self.
You shouldn’t go through these transformations alone and that is why exists. To walk with you, hold you up, and support you through it all.
10/17/2019
💥𝐂𝐎𝐑𝐄💥
The BIRTHFIT definition of a strong core is one that can maintain task specific intra-abdominal pressure while coordinating all key muscles to dynamically complete stability and movement. All movements are translated through the core; therefore, the core needs to stabilize and then transfer load efficiently. A BIRTHFIT core knows when to relax and when to hold tension. A BIRTHFIT core is strong and dynamic.
There are 2 key components to access full use of our core. 1.) Integrated Spinal Stabilizing System: this means synergistic activation of all abdominal muscles (re**us abdominis, internal and external obliques, transverse abdominis), erector spinae, deep neck flexors, and of course diaphragm and pelvic floor (levator ani muscles and coccygeus). 2.) Intra-abdominal Pressure which is regulated by diaphragm, pelvic floor, and transverse abdominis. IAP is the pressure within the abdominal cavity, the cylinder, that is utilized for internal stability. When consciously stabilizing, the pelvic floor and abdominal wall ECCENTRICALLY activate in opposition to this force. This is not a bearing down. This is global activation with task specific IAP.
In order to achieve a BIRTHFIT core and the 2 key components, you must start with diaphragmatic breathing. This is brick number one in laying a solid core foundation. This means adequate use of your diaphragm muscle for conscious inhalation and exhalation. The diaphragm contracts as the lungs expand on an inhale. The diaphragm relaxes and returns to neutral (not past or pulled up or sucked up) on the exhalation. Practice diaphragmatic breathing today for 5 minutes. Inhale through your nose to fill up lower pelvis, belly, side body, lower back, and rib cage before moving into the chest. Exhale and relax. 💚
10/15/2019
💫𝐁𝐈𝐑𝐓𝐇𝐅𝐈𝐓 𝐂𝐎𝐀𝐂𝐇 𝐒𝐄𝐌𝐈𝐍𝐀𝐑: 𝐕𝐞𝐧𝐢𝐜𝐞,𝐂𝐀. 💫
Grateful to assist in leading such an incredible group of humans this past weekend. is making waves y’all. Grab your boards and hop on for the ride. 🌊
09/25/2019
💚𝐂𝐨𝐫𝐞 & 𝐏𝐞𝐥𝐯𝐢𝐜 𝐅𝐥𝐨𝐨𝐫 𝗪𝐨𝐫𝐤𝐬𝐡𝐨𝐩💚
Join BIRTHFIT Houston Regional Director and BIRTHFIT Professional as they give information, movements, and tools to incorporate in to your daily life to maintain optimal core and pelvic floor function during pregnancy and for easier postpartum recovery.
▪️Katy Birth Center, Oct. 6 @ 12pm▪️
💫Space is extremely limited! Sign up via link in bio.💫
09/16/2019
⚠️FINAL WEEK TO SIGN UP⚠️
▪️𝐏𝐎𝐒𝐓𝐏𝐀𝐑𝐓𝐔𝐌 𝐒𝐄𝐑𝐈𝐄𝐒▪️
Have you recently had a baby?
Are you tired of peeing yourself when you cough, sneeze, run?
Are you struggling with the highs and lows of postpartum emotions?
Maybe you had babies years ago and never took the time to heal appropriately.
Wherever you are in the postpartum journey, THIS SERIES is for you! It's time to rehab your body, mind, and soul.
In this eight-session group training series, you will:
✨Honor your postpartum body
✨Establish a solid core foundation
✨Wake up your posterior chain
✨Enhance your posture through safe, effective functional movements that transfer into everyday life tasks
Come prepared to move, sweat, and connect with other new moms for two weekly classes on Mondays and Thursdays from 10:30- 12pm. This series will from Sept. 23 - Oct. 17. Sign up via link below, space is limited! 💚
https://birthfithouston.com/product/postpartum-series/
09/10/2019
▪️𝐏𝐎𝐒𝐓𝐏𝐀𝐑𝐓𝐔𝐌 𝐒𝐄𝐑𝐈𝐄𝐒▪️
Have you recently had a baby?
Are you tired of peeing yourself when you cough, sneeze, run?
Are you struggling with the highs and lows of postpartum emotions?
Maybe you had babies years ago and never took the time to heal appropriately.
Wherever you are in the postpartum journey, THIS SERIES is for you! It's time to rehab your body, mind, and soul.
In this eight-session group training series, you will:
✨Honor your postpartum body
✨Establish a solid core foundation
✨Wake up your posterior chain
✨Enhance your posture through safe, effective functional movements that transfer into everyday life tasks
Come prepared to move, sweat, and connect with other new moms for two weekly classes on Mondays and Thursdays from 10:30- 12pm. This series will from Sept. 23 - Oct. 17. Sign up via link in bio, space is limited! 💚
09/03/2019
💚SEPTEMBER / OCTOBER💚
We have a lot of great things coming up in the next month!
⭐️I will be leading 𝐒𝐦𝐚𝐥𝐥 𝐆𝐫𝐨𝐮𝐩 𝐏𝐫𝐞𝐧𝐚𝐭𝐚𝐥 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠 which is a virtual/online prenatal program where we will meet weekly (via Zoom) for four weeks. This kicks off Monday, 𝐒𝐞𝐩𝐭𝐞𝐦𝐛𝐞𝐫 𝟗.
⭐️We also have a 𝐏𝐨𝐬𝐭𝐩𝐚𝐫𝐭𝐮𝐦 𝐒𝐞𝐫𝐢𝐞𝐬 for all of you looking to heal mind, body, and soul after having your baby. Join us for four week every Monday and Thursday at 10:30am starting 𝐒𝐞𝐩𝐭𝐞𝐦𝐛𝐞𝐫 𝟐𝟑.
⭐️We have an ongoing 𝐁𝐈𝐑𝐓𝐇𝐅𝐈𝐓 𝗪𝐨𝐦𝐞𝐧’𝐬 F𝐢𝐭𝐧𝐞𝐬𝐬 class every Monday and Thursday evening at 5:30pm.
⭐️And finally, and I will be hosting another 𝐂𝐨𝐫𝐞 𝐚𝐧𝐝 𝐏𝐞𝐥𝐯𝐢𝐜 𝐅𝐥𝐨𝐨𝐫 𝗪𝐨𝐫𝐤𝐬𝐡𝐨𝐩 at on Sunday, 𝐎𝐜𝐭𝐨𝐛𝐞𝐫 𝟔 at 12pm!
ALL details and sign up information are linked in my bio! We look forward to connecting with you whenever your may be within the motherhood transition.
08/26/2019
💚Houston Mamas💚
Now that you've brought a baby into the world, it's time to rehab your body, mind, and soul. In this eight-session group training series, you will:
honor your postpartum body,
establish a solid core foundation,
wake up your posterior chain,
and enhance your posture through safe, effective functional movements that transfer into everyday life tasks.
Come prepared to move, sweat, and connect with other new moms for two weekly classes on Mondays and Thursdays from 10:30- 12pm. This series will from Sept. 23 - Oct. 17. Sign up via link below, space is limited! ✨
https://birthfithouston.com/product/postpartum-series/
| Monday | 9am - 8pm |
| Tuesday | 9am - 9pm |
| Wednesday | 9am - 8pm |
| Thursday | 9am - 9pm |
| Friday | 9am - 8pm |
| Saturday | 9am - 12pm |
| Sunday | 8am - 8pm |