Transformation Nation

As a fitness enthusiast, your commitment to staying active during pregnancy is probably non negotiable.  I know it was for me!  The problem is that there is a plethora of information out there which can cause a lot of confusion when it comes to the do's and don'ts of getting a safe and effective workout.   I'm here to help you clear up the questions and get back to moving your body with confidence.  Understanding a few key terms related to pregnancy and postpartum fitness will ensure that you are getting your brain and body exactly what it needs. So here you go: The 10 essential terms every pregnant fitness enthusiast should know , along with their significance in helping you achieve a healthy and balanced pregnancy and postpartum journey. 1. Corrective Exercise: Corrective exercises (CE) is the study of how your brain is sending signals to your muscles.  A customized CE plan is will packed with specialized movements that address your personal imbalances, weaknesses, or com

Congratulations on your pregnancy or the recent arrival of your tiny human!  Whew!  How are you holding up?  This journey is an absolute whirlwind, isn't it?     As an active and health-conscious mom myself, I know it's natural for you to want to prioritize your fitness and well-being during this transformative time. You may be chomping at the bit to get your body moving and feeling good.  I understand completely.  I want you to move and feel amazing as well.  However, it's essential to navigate your pregnancy and postpartum workouts with care.  You need to consider the changes your body is going through and recognize that every body, every pregnancy, and every postpartum recovery is unique. But I'm not here to add any more fear mongering.  You hear enough of that already.  The problem is with the amount of information overwhelm on the internet and social media.  It seems as if everyone is trying to give you advice and every influencer or fitness professional that'

Being a busy career professional and mom during pregnancy and postpartum can be overwhelming. We have been conditioned by society to think we “can have it all”.  I’m not here to burst your bubble but I often find that “having it all” means that our personal health and wellness tends to suffer.  To the world, we look like we are all put together but secretly suffering inside.  Juggling multiple responsibilities often leaves little time for self-care and maintaining a healthy lifestyle. I don’t have a magic fix for you, but I do have a few #lifehacks that my clients and I have picked up along the way. To simply sum it up, it’s all about simplifying your daily routine and reducing stress (note the bold highlight on that one).  Let’s start with one of my favs… NUTRITION Nutrition Tip #1: Plan 5 meals I know what you are thinking, “Joanie, please don’t tell me I have to make a meal plan.”  I’m sorry to say it, but streamlining your grocery shopping and meal prep by planning your meals in a

As parents, we often go to great lengths to ensure the well-being of our little ones. But have you ever considered how your own body's imbalances and habits can affect your baby's development? (As if we don't have enough to worry about it, right?! ) This parenthood journey is not just about taking care of ourselves, but also creating a balanced environment for our children. There is a fascinating connection between muscular imbalances in parents and their babies. I've seen, first hand, with clients how correcting these imbalances can create change and have a positive impact on both you and your child's body. The Ripple Effect: Parents' Habits and Baby's Muscular Imbalances A client of mine is a mom of 2 and I noticed one day while we were training with her baby (because #momlife) that she consistently held her baby on her left hip and side.  I asked her to do the next set of exercises while holding the baby on her right hip instead of left. When this happen

Staying active during pregnancy is important for maintaining overall health, managing weight gain, and preparing your body for childbirth. However, it's crucial to navigate the vast sea of information and debunk some common misconceptions that often circulate regarding prenatal fitness. Let's dive in and shed light on three prevalent myths to help you make informed decisions about your exercise routine during pregnancy. Myth 1: "You should just do prenatal yoga."   While prenatal yoga can offer numerous benefits, it's important to recognize that it's not the only suitable exercise option during pregnancy. Each pregnant body is unique, and different forms of exercise can address specific needs. Incorporating a variety of safe and appropriate exercises, such as strength training, low-impact cardio, and gentle stretching, can provide a well-rounded approach to prenatal fitness. Myth 2: "You should do trimester-specific workouts."   Contrary to popular b

  Pregnancy is an incredible journey that brings about numerous physical changes.  With these changes often come discomforts and challenges. Thankfully, incorporating gentle stretches into your daily routine can provide immense relief.  Let's dive in and discover how a few strategic stretches can help you find comfort, relaxation, and a deeper connection with your changing body. Stretch #1: Cat-Cow:   During pregnancy, the spine undergoes significant changes to accommodate your growing baby. The Cat-Cow Stretch is a gentle flowing movement that helps release low back tension, promotes flexibility and helps you increase mobility in your lumbo pelvic region which is also prone to take on extra strain and postural changes during pregnancy.  It can provide a gentle massage to the abdominal area, stimulating blood circulation and promoting digestion and can also help alleviate discomfort caused by gas and bloating. As you move through the Cat-Cow Stretch, focus on syncing your