Habit stacking with crawling because...why not?! I have been doing a lot more crawling lately to mix it up, work on serratus strength, core stability, and to keep my brain guessing by introducing novel stimuli every so often. Plus, it’s fun! Double plus, you’re already down on the floor with the kids, so get after it!

My pelvis used to rotate and rock side to side no matter what I tried, but once I stopped my reductionist approach to...everything...and started looking at the whole picture things started falling into place. Enter: the sippy cup. I can keep it standing and as close to motionless as I’ve ever gotten. Hooray!

It’s been good for my brain and body to get creative during this quarantine madness. Play, have fun, mix it up.

Squeeze in your workout Wednesday ! I lovelovelove to stack my habits and my exercise throughout the day. It’s laundry day (wait, with two toddlers isn’t every day laundry day?!) so how about squeezing in some extra squats and hip hinge work?

Since we are all upping the hand-washing big time these days due to #coronavirus how about a little #alignment #tutorial since you’re spending way more time (at least 20 seconds of lather 12,147 times per day) scrubbing the nasties off your hands 😝

A few tips to consider: avoid leaning on the counter and thrusting hips forward, stand tall from the crown of your head, keep knees unlocked and soft, try aligning sternum over pubic bone, avoid hunching upper back to reach the water and instead reach through with serratus muscle (bringing shoulder blades forward), shake your #groovethang and maybe even practice getting some good 360 breaths in here, too.

Happy handwashing!

I constantly battle my shoulder joints, have for a very long time. And I’ve been able to cheat and steal my way through mobility and strength deficits. I run, who needs strong arms?! 🤦‍♀️ But no more.

This year is the year of a strong upper body 💪. So I have enlisted myself in shoulder boot camp and am tackling those winging shoulder blades currently. Our shoulder blades aren’t supposed to look like bat wings in flight, what?!

Here it is, my new “favorite” serratus anterior exercise. I am a big fan of convenience when it comes to fitness because, well, compliance goes way up when it’s convenient. So I brought my gear downstairs while I immerse myself in a bit of shoulder boot camp.

”Oh lookey here, conveniently placed foam roller!” Each time I walked by it I would do 10 reps, set it down and be on my merry way. So that is how you make it work and get it done. Convenience.

This is sped up 2x, so take it slow. Set up like you are doing an awesome plank but on the wall...on a foam roller with a theraband . I like the foam roller at my wrists so I have enough to roll up, use arms to push yourself away to engage serratus anterior and glide shoulder blades along ribcage (no bat wings here!!). Next, engage core by zipping up your abs from pubic bone to belly button, knitting down your ribs with your abs (no #glutesofglory sticking up here!!). Speaking of, engage those glutes to help stabilize pelvis, and go slightly up on toes.

No you are ready. Keep elbows just wider than shoulders and make sure resistance is just enough to get those pec muscles to quiet down. Roll up and reach hands towards the wall (not straight up). If your band hits your face then you aren’t reaching towards the wall. You might need to readjust every few reps as the roller shifts.

When the movement was too hard for me early on I just did an isometric hold in the starting position. I still catch my pelvis wanting to rotate forwards (hence my adjustment on the second rep). So it’s a work in progress. But my serratus are finally waking up! Consistency is key, and for me to be consistent I also need it to be convenient **************************
I didn’t make this one up. The credit goes to what I learned from Dr. Sarah Ellis Duvall and the Postpartum Corrective Exercise Specialist certification I got last year. To say it has been life-changing is an understatement. So much amazing information, your brain will explode. But in a good way 😎 Click HERE to learn more as registration for the next class starts soon and you can save $150!

Next stop on the #glutesofglory train...hip extension!

I tend to spend too much time on the floor with my workouts so this is my attempt at getting up off the floor gradually and working towards standing postures for strength. Here’s to facing fears and getting strong.

Bridges are tough for a lot of people because it is so easy to do them wrong, and for me it is a trick and a half to keep my back out of it.

Enter: ottoman hip extensions! This video is sped up 4x so take it SLOW, feel the good burn, and really feel your glutes contracting and working here. I am gently activating lower abs and fully relaxing my back and letting the ottoman serve as my solid base. Bent knee takes hamstrings mostly out of the equation so you can focus on glute max.

Feel the burn and make sure to breathe throughout this one.

Yes, those are skinny jeans, and yes, that is a kid fort in the background :) 

Sometimes (a lot of the time) this is parenthood and you do what works . My arm was tired. I stir with my right and don’t want to exacerbate a muscle imbalance I have worked hard to re-balance since becoming a mom so I kick up a leg and my cute toddler can rest on my thigh and my arm gets a rest. Bonus: I can work on relaxing my hip flexors, engaging my #glutesofglory , core stability, and breathing into my glutes to get them to lengthen on the left.

Of my two kids, he is more of a Velcro baby still, and he loves to watch me cook. So it shall be 😎

​{Last night’s dinner was a vegan Moroccan carrot red lentil soup. So yummy, so chunky, so easy.}

Lateral rib expansion. Oh so good. I have been working on this daily since January and I finally feel like I've got some! I was a chest-breather-turned-belly breather, so it was really hard for me to break those habits and learn a new pattern. It does require an obsessive focus, for sure, but it is so worth the time. 

I like to first do some focused side breathing while blocking the opposite side so that I can open up tight sides and low back. Do 3-5 breaths each side and make sure you are sending that breath where you want it! Watch out for breathing too far down into the pelvic floor. I feel a crazy stretch in my side every time so I try to do at least 5 of these through the day, but ideally up to 10 times! Then, check out that amazing lateral expansion.

Ten months ago, there was exactly zero movement out to the side. Oh sweet progress.

Now, it is daily maintenance to keep things moving in the right direction. Some days are better than others, and I notice that stress really clamps down on my sides and back so I make sure to fit in extra breath work on those days.

Breath re-training is tedious work. Real talk. Just keep chipping away at it each day and don't expect miracles early on. I like to take a lot of video to track my progress and on the days I feel frustrated with the process, I check out where I have been and where I am now and it is an instant mood lifter! I'm serious. I felt so vain at first, but truly how else will we know we have made progress along the way with these "small" things?

Try this out and let me know how it goes!

What this all boils down to is, be more mindful! Because, sometimes, it’s going to look like ☝️this☝️. And that’s okay!

Notice your habits and if they are not in alignment with your goals, work to change them! With posture it just takes a lot of repetition. These aren't earth- moving concepts. They are simple, actionable things that you can do over and over and over again. Make a sticky note (or 10!) and put one anywhere you look frequently to remind you. If I can help one of you lift and carry better then I am full of joy over here! It isn’t going to be 100% of the time, and likely not even 70% of the time that you’ll have this wonderful posturing. I don’t! You just need to do a little here and a little there, and be more body aware. And it totally helps.

For those of us labeled with various pelvic health ailments, it is scary to read what the interwebs have to share on things like diastasis recti and particularly pelvic organ prolapse. Sure, you need to be more aware and change up a few habits but it is all for the better and will serve you well into old age when everyone else is dealing with overuse injuries from a lifetime of bad posture and mechanics. So, high five to you for taking the first steps!

Good posture and alignment that best suits *you* and excellent breathing strategies will allow you to perform most of what you wish to do. But, obviously, please seek guidance from a qualified medical or exercise specialist who deals with these kinds of things regularly and understands the unique circumstances of postpartum rehab and pelvic health issues. Having a go-to women's health/pelvic floor physical therapist is one of the best tools to have in your lady bits tool box. (Oh my gosh, so many puns in that sentence!)

If you have any questions, please reach out to me and I will do my best to assist you and/or point you in the right direction. We are in this together! YOU are not alone, my friend.