Transformation Nation

As you know, working out during pregnancy can offer a variety of benefits for both you and your baby.  But it's easy to get overwhelmed with all the pregnancy fitness "rules" and recommendations out there.  Not to mention, if you aren't feeling well, it's hard to find the motivation to get started.    Here are a few key benefits of prenatal exercise to remind you why moving your body through the next few months is so good: Improved cardiovascular health: Regular exercise can help to improve the mother's cardiovascular health, which can in turn provide a healthier environment for the baby. This can include lower blood pressure and reduced risk of gestational diabetes. Increased energy: Prenatal exercise can help to increase the mother's energy levels, allowing her to more easily handle the physical demands of pregnancy. This can also help to reduce feelings of fatigue and improve overall mood. Reduced stress: Exercise has been shown to reduce stress and

Pregnancy and postpartum can be an exciting and challenging time for your body. You may be looking for safe and effective workout options that will help you maintain your fitness and health during this period. However, there are many misconceptions and outdated advice out there that can make it difficult to know what is safe and effective. One such outdated advice is the recommended heart rate for exercise during pregnancy. The old advice used to be 140 beats per minute, but recent studies have shown that it may not be the best approach. Following this advice may lead to over-restriction of physical activity and limit the benefits that exercise can provide during pregnancy and postpartum.   So, what's the alternative? The answer is the talk test. This method is a simple and fun way to monitor your heart rate during exercise. All you have to do is chat with your workout buddy while exercising and make sure that you are not huffing and puffing so hard that you can't hold a conver

Walking. It's the EASIEST and one of the safest ways to get movement into your day whether you are trying to conceive, pregnant, newly postpartum or well into parenting. It's simple, low-impact and offers a wide range of benefits for your physical and mental health. Here's what you'll gain! Improved cardiovascular health Increased strength and endurance: It builds strength and endurance in your legs, core, and upper body, which can make everyday activities easier and improve your overall fitness level. Reduced stress and anxiety: Spending time in nature and engaging in physical activity can help reduce stress and anxiety and improve your mood. Weight management: It helps burn calories and increases your metabolism. Improved bone density: It helps prevent osteoporosis and reduce your risk of fractures. Reduced risk of chronic diseases: Reduce your risk of type 2 diabetes, certain types of cancer, and Alzheimer's disease. Improved sleep: Walking and hiking can improv

Lactation support cookies are a popular snack for breastfeeding mothers. These cookies are easy to make at home or can be purchased from a variety of online retailers. Here are a few key ingredients and why they are so great!  Oats are a rich source of iron and fiber, which are both important for maintaining good milk production. In addition, oats contain saponins, which are believed to stimulate the production of hormones that promote lactation. Brewer's yeast is a type of yeast that is used in the brewing of beer. It is rich in B vitamins and minerals such as iron, which can help boost milk production. *This can have a bitter taste in cookies. so my recipe uses nutritional yeast instead.   This provides a better tastes with slightly less benefits...but in my world, taste is EVERYTHING!  Flaxseed is another popular ingredient in lactation support cookies. Flaxseed is high in omega-3 fatty acids, which are important for brain development in babies. In addition, flaxseed contains

    "Don't be fooled.  What feels like a set back is often a set up.  Don't miss an opportunity to grow."    People often see what happening to their bodies during pregnancy and postpartum as a "set back".  They can't wait to get through it and "get their old body back."  But what if I told you it was actually a "set up" and you could come out of this journey with a better body than you started with? I have the extreme privilege of coaching bodies (your bodies!) through a time when they are working hardships.  Clients come to me to prevent and/or overcome pregnancy related injuries like diastasis recti, pelvic floor dysfunction, prolapse, pelvic girdle pain, extreme exhaustion, lower back pain, sciatica...the list goes on.  But it's also a time when the hormone relaxin is working and allowing for growth and expansion.  It's a time when you are becoming the worlds most powerful vessel for growing another life!   This is a rema

  Hey #bossmama!  Did you know? Sitting for prolonged periods of time can be bad for your pelvic floor muscles?  While symptoms like leaking when you cough, jump, or sneeze may be common, they are not normal.  It's a completely fixable symptom.  NO ONE should have to deal with the mental and physical stress of pelvic floor dysfunction.   Here are a few reasons why: 1. PRESSURE: When you sit down, you put pressure on your pelvic floor muscles. If you sit for a long time, this pressure can cause your muscles to become fatigued and weak. 2. POOR POSTURE:  Poor posture can also put unnecessary pressure on your pelvic floor muscles. For example, if you slouch while sitting, your pelvic floor muscles may have to work harder to maintain your posture. 3. REDUCED BLOOD FLOW: When you sit for a long time, your blood flow decreases. This reduced blood flow can cause your pelvic floor muscles to become weak and less flexible. 4. URINARY INCONTINENCE: Prolonged sitting can increase the risk o