Mom Belly Fitness, LLC

Your core isn't weak. 𝙄𝙩'𝙨 𝙗𝙚𝙚𝙣 𝙝𝙤𝙡𝙙𝙞𝙣𝙜 𝙞𝙩𝙨 𝙗𝙧𝙚𝙖𝙩𝙝 𝙛𝙤𝙧 𝙮𝙚𝙖𝙧𝙨.

Pregnancy. Postpartum. That "just suck it in" advice from 2003. Perimenopause throwing your whole system a curveball.

Nobody taught you how to actually breathe functionally - and 𝙉𝙊 𝘼𝙈𝙊𝙐𝙉𝙏 of crunches is going to fix that.

And when it's not responding optimally to your everyday movement, your alignment, your strength, your joints, and your stability will suffer along the way.

Your big toe, your ankle strength, your knee alignment, your hip alignment, your shoulder, neck, and head alignment will all start to crumble if you are breathing and stabilizing poorly.

That's the work I focus on at Mom Belly Fitness. Pelvic Floor. Deep Core. Fascia. Diaphragm. That's the stuff that 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 holds you together.

An assessment of your movement patterns and core strength can tell you A LOT about what's going on.

Join me for an assessment. Book a package during your assessment - and the assessment is free. Better yet, I'm running a Back-To-School Bonus all through August!

🎒 Back-to-school bonus: book any session package this month and get a FREE extra session added on. First time with us? Your assessment session is on the house too.

Tag a mom who needs to read this. Or better yet — send it to yourself. 👇

📍 Louisville, KY | Reach out for bookings here, and mention this promo when you do: www.mombellyfitness.com/contact

𝗔𝘂𝗴𝘂𝘀𝘁 𝗶𝘀 𝗵𝗲𝗿𝗲 — back to school, back to routines, back to chaos. 🍎

If your movement routine fell apart this summer, this is your sign to come back to it.

Whatever you're working on — building core strength, prepping for birth, healing postpartum, or navigating perimenopause — you don't have to figure it out alone.

✨ 𝗕𝗮𝗰𝗸-𝗧𝗼-𝗦𝗰𝗵𝗼𝗼𝗹 𝗕𝗼𝗻𝘂𝘀 ✨

Book any package this August and get an extra session FREE.

4-Pack ➡️ 5 Sessions
8-Pack ➡️ 9 Sessions
12-Pack ➡️ 13 Sessions

First time booking with me? You'll also get a free assessment with any package purchase - that's TWO free sessions to start!

Set the dates around 𝙮𝙤𝙪𝙧 schedule. Start this school year with a plan.

Book here (be sure to mention this promo when booking!): https://mombellyfitness.com/contact/

𝗢𝗳𝗳𝗲𝗿 𝗿𝘂𝗻𝘀 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝗲𝗻𝗱 𝗼𝗳 𝗔𝘂𝗴𝘂𝘀𝘁!

Another incredible support circle! These sessions always leave me vibrating so high! To reconnect with our bodies after birth is such an invaluable gift that will pay in dividends for the rest of your life. Care for yourself, so you can better care for your baby, mama!

Grateful to have these opportunities with the amazing Bonnie Knows Breast, Lactation Consultant 😊

Wow! What determination, bravery, and confidence!

𝙎𝙤 𝙜𝙧𝙖𝙩𝙚𝙛𝙪𝙡 𝙛𝙤𝙧 𝙩𝙝𝙚 𝙬𝙤𝙢𝙚𝙣 𝙞𝙣 𝙢𝙮 𝙘𝙤𝙢𝙢𝙪𝙣𝙞𝙩𝙮. I have the best clients and couldn't be more honored for and appreciative of the trust they've bestowed upon me during their journeys.

𝙈𝙤𝙨𝙩 𝙥𝙚𝙤𝙥𝙡𝙚 𝙘𝙤𝙢𝙚 𝙩𝙤 𝙢𝙚 𝙩𝙝𝙞𝙣𝙠𝙞𝙣𝙜 𝙩𝙝𝙚𝙞𝙧 𝙥𝙚𝙡𝙫𝙞𝙘 𝙛𝙡𝙤𝙤𝙧 𝙞𝙨 𝙩𝙝𝙚 𝙥𝙧𝙤𝙗𝙡𝙚𝙢. 𝘼𝙣𝙙 𝙨𝙤𝙢𝙚𝙩𝙞𝙢𝙚𝙨 𝙞𝙩 𝙞𝙨. 𝘽𝙪𝙩 𝙢𝙤𝙧𝙚 𝙤𝙛𝙩𝙚𝙣? 𝙄𝙩'𝙨 𝙬𝙝𝙖𝙩'𝙨 𝙝𝙖𝙥𝙥𝙚𝙣𝙞𝙣𝙜 𝙖𝙗𝙤𝙫𝙚 𝙞𝙩...

Your diaphragm and pelvic floor are in constant conversation. When one is restricted, the other one feels it. Which means if you've been doing all the Kegels and still feel like nothing is changing — this might be why. (But also, you shouldn't be doing Kegels 𝘢𝘭𝘭 day! But that's a topic for another time!)

Training your diaphragm to move through its full range (𝙘𝙤𝙣𝙩𝙧𝙖𝙘𝙩 𝙖𝙣𝙙 𝙧𝙚𝙡𝙖𝙭 - 𝙗𝙤𝙩𝙝 𝙢𝙖𝙩𝙩𝙚𝙧) is one of the simplest shifts you can make for your core, your pelvic floor, and honestly, your nervous system.

Take an inhale right now. Did your belly soften? Your ribs expand? Your pelvic floor release? Or did your chest just rise and fall?

That's your starting point. ⛰️

Join me for a free core workshop where we break all of this down. Register Here: https://l.mombellyfitness.com/widget/form/17KMcb4R52zcgn0dHAxL

So grateful to be part of this amazing community and incredible resource for new moms!

Afterglow Foundations is an 8-week postpartum support series designed to help new moms feel more supported, informed, and connected during the fourth trimester.

Each week of the series we welcome an expert to share their knowledge and connect directly with Afterglow Foundations moms.

Melissa Ellis is a Women's Fitness Specialist with Mom Belly Fitness who presents to our Afterglow Foundations moms about Transitioning Out of the 4th Trimester Through Body Connection.

Afterglow Foundations holds space not only for building community with other moms who gave birth around the same time, but also for getting the support that will benefit the health moms, babies, and their families for years to come.

Register now at https://bonnieknowsbreast.com/afterglow-foundations

📅 Cohort start dates: July 9, August 6, and September 3
📍 Bonnie Knows Breast Office

Bring a friend and get $25 off at The Pump Bar - your retail destination for everything you need for feeding baby! Located inside Bonnie Knows Breast.

Have you already completed your Afterglow Foundations series? Graduates who refer a family receive a free Afterglow weekly drop-in.

Get all the info at: https://bonnieknowsbreast.com/afterglow-foundations

Try this right now. 👇

It's called the 360° breath and it might be the most important thing you do for your pelvic floor today.

**Here's how:**

1️⃣ Sit or lie down comfortably. One hand on your belly, one on your ribs. (I prefer lying down with knees bent for first time practice).

2️⃣ Inhale slowly through your nose. Feel your ribs and back expand and belly naturally soften and rise — like a balloon filling in every direction. Don't force it. Just allow it.

3️⃣ At the top of your inhale, notice a gentle release at your pelvic floor. Not a push down — just a softening. A letting go.

4️⃣ Exhale slowly. Feel your pelvic floor gently lift on its own. No squeezing. Just the natural recoil of the system working.

That lift on the exhale? That's the spark to your core connection. That's what we're trying to get to — and it starts with allowing range in both inhale and exhale - the relationship between the diaphragm and the pelvic floor is the cornerstone of a strong core.

Do 5 rounds. Notice what you feel.

This is where rebuilding begins.

Save this and come back to it daily. 💛

Register: https://l.mombellyfitness.com/widget/form/17KMcb4R52zcgn0dHAxL

A tight core is not a strong core.

I'll say it louder for the people in the back.

Tight = held, braced, rigid, overworking.
Strong = responsive, dynamic, able to load AND release.

Most women who come to me with pelvic floor issues aren't weak. They're too tight. Their muscles have been gripping so long they've forgotten how to let go — and a muscle that can't release can't actually do its job.

This is what decades of "pull your abs in" cues have done to us.

The fix is not more squeezing. It's learning to breathe. To release. To let the system do what it was designed to do.

Strength comes after you restore the foundation. Not before.

Save this for the next time someone tells you to just "engage your core." 💪🏼
Register: https://l.mombellyfitness.com/widget/form/17KMcb4R52zcgn0dHAxL

Your core is not decorative. It's a pressure canister. A system stabilizer.

And once you understand this, everything changes.

Here's how it works:
→ The lid = your diaphragm (breathing muscle)
→ The bottom = your pelvic floor
→ The walls = your deep abs + spinal muscles

Every breath, they move together. Diaphragm drops on the inhale → pelvic floor gently releases. Exhale → both rise back up.
It's a system. A rhythm. And it runs without you thinking about it.

Until you start holding your belly in, habitually.

When you brace your core chronically, the pressure has nowhere to go but DOWN — straight into your pelvic floor.

That's why chronic holding leads to:

✗ Leaking
✗ Pelvic heaviness or prolapse symptoms
✗ Tension that won't release
✗ A core that won't "turn on" no matter what you try
✗ A pelvic floor that lacks sensation

You don't need more exercises. You need to restore the system first.

Let's talk about how to restore that system. Join me for a free core workshop on Thursday, June 18 at 6 p.m.

Register Today: https://l.mombellyfitness.com/widget/form/17KMcb4R52zcgn0dHAxL

Save this and share it with a woman who's been trying everything. 💛