Transformation Nation

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, f...

Congratulations on your pregnancy! This incredible journey brings about transformative changes in your body, and it's important to adapt your exercise routine accordingly. As a pre and postnatal corrective exercise specialist, my goal is to guide my clients through exercising safely throughout ALL trimesters of pregnancy and beyond . Contrary to popular belief, there isn't a one-size-fits-all approach to prenatal workouts based on trimesters. Pregnancy is a dynamic journey, and your body undergoes continuous changes throughout each stage. Instead of focusing solely on trimester-specific routines, consider tailoring your workouts to accommodate your body's needs as they evolve.   Here are a few tips to keep in mind as you set started: Prioritize An Individualized Approach Pregnancy is a time of extraordinary transformation, and each person's experience is unlike any other. That's why moving your body through each trimester won't be the same as someone else's...

As you know, during pregnancy and postpartum, it is crucial to prioritize our health and well-being.  One meal you should never overlook is a balanced and nutrient-rich breakfast to provide the necessary energy and nutrients for both you and baby.  This is one of my favorite breakfast recipes. The Pregnancy Power Breakfast Bowl combines all the nutritional value and yummy goodness of quinoa, fresh berries, coconut milk, pecans, and honey. Dive in and discover the perfect breakfast option to fuel your body and support a healthy pregnancy and postpartum journey. Ingredients: 1 cup quinoa 1 cup fresh berries (strawberries, blueberries, raspberries) 1 can unsweetened coconut milk ¼ cup of water 1/4 cup chopped pecans 1 tablespoon honey (optional) 1 tsp vanilla extract 1/4 tsp salt Dry coconut flakes (for garnish) Instructions: Rinse and drain the quinoa to remove any bitterness. In a medium saucepan, combine the rinsed quinoa, coconut milk, water, vanilla extract, and salt. Bring...