BIRTHFIT

💫These pics are from the very first BIRTHFIT Coach Seminar in February 2017. ⚡️

It had taken me just over four years to write the seminar outline and content. 🤓

The seminar was 3 days. Capped and sold out at 30 individuals. I had rented a space in Venice, CA to use on Friday. Then, we took over Saturday and Sunday. Can you imagine… 30 individuals in the yard at Deuce Gym on Lincoln Blvd practicing breath work and learning about pregnancy, birth, and postpartum?! 💃🏻

When the seminar started I felt calm and like I was exactly where I was supposed to be. The whole weekend was magical. ✨

💥I was supported by an all-star cast of women that helped me lead the seminar that are all still making waves in women’s health today! I’m extremely grateful for that weekend with those ladies and our BIRTHFIT chapter leading seminars around the 🇺🇸 between 2017-2019. 💋

While the seminar does not exist anymore, the content plus more you can find inside the BIRTHFIT Coach Course that is all virtual now. 💻 2020 gave me the opportunity to put everything online so that anyone anywhere could take the course.

🦋The BIRTHFIT Coach Course has SOLD OUT for the 2024 year. However, due to demand, we are opening 20 spots today. First come, first serve. No discounts. If you feel called to coach, lead, and nurture women in your community through movement, this is the course for you! 🌻

⬇️ Learn how to eat right for you and your baby’s health! 🥦

Looking for the best foods to keep you and your baby healthy? Check out our list of super healthy foods:

👉Enjoy Full-Fat, Grass-fed Dairy products
👉Eat plenty of Legumes
👉Snack on Sweet Potatoes
👉Try some Wild-Caught Fish
👉Have some Pasture Raised Eggs
👉Get your greens with Broccoli and dark, leafy greens
👉Include Quality meat and proteins (Animal)
👉Treat yourself to Organic Berries
👉Choose Whole grains
👉Love your Avocados
👉Consider trying Organ Meats
👉Drink plenty of Water

Remember, it’s best to limit sugary and processed foods. And don’t forget to sign up for our newsletter to get more helpful tips! 📧

Ready to safeguard your pelvic floor health? 🌟 Let’s check the do’s and don’ts to keep you thriving!

1️⃣ Avoid the forceful pushing style – unknown strength can lead to pelvic floor complications.

2️⃣ Steer clear of unnecessary episiotomies and instrument-assisted births; prioritize the well-being of both mom and baby.

3️⃣ Watch out for excessive ligament laxity without strength, as seen in conditions like Ehlers-Danlos, to prevent prolapse.

4️⃣ Ensure adequate nourishment, steering clear of pitfalls in vegan diets to maintain optimal tissue health.

5️⃣ Say no to high-impact training during pregnancy without proper strength and breath work.

6️⃣ Mind the clock on the bike seat – prolonged periods without strength and breath work can cause issues.

7️⃣ Combat sedentary habits during pregnancy; avoid prolonged sitting and driving for a healthier pelvic floor.

8️⃣ Gradually return to intense activities post-childbirth; prioritize your postpartum foundation with breath work.

Ready for more pelvic health wisdom? Subscribe to our newsletter for exclusive tips and insights! 💌

🌟 New mom reality check! Postpartum journey ahead – your body’s on a mission. Here’s the scoop: expect changes like a shrinking uterus, ‘bloody show,’ and some uninvited guests like constipation. Padsicles? A post-birth essential for comfort. Now, onto breastfeeding—it’s a mix of joy and challenges.

Emotionally, it’s a rollercoaster. ‘Baby blues’ are common, but if they linger, don’t hesitate to reach out. Sleep is crucial for your well-being – it affects your mood, cognitive abilities, and milk production. Prioritize self-care and seek help when needed.

Relationships shift as your focus moves from a couple to parents. Be patient, communicate openly, and involve your partner. Share your experiences below! Let’s navigate this journey together. 🤱💬

Experiencing pregnancy discomfort? 🤰

From heartburn to butt pain, BIRTHFIT recommends the importance of ruling out trigger points for a healthy journey. Chiropractic care during pregnancy can make all the difference 💆‍♀️

Don’t ignore the signs—pain may be more than just a trigger point. Our goal is your safe and effective movement through motherhood. 🌟 If you’re struggling, connect with your local Regional Director for guidance on finding a pelvic floor rehab specialist or chiropractor. Together, let’s prioritize your well-being! 💖

If you’re ready to learn more about a healthy pregnancy, follow the link in our bio.

Your guide to better periods in 3 Easy Steps! 🩸

Hey lovely women! 🌸 Ever felt like your cycle’s playing tricks on you, and Google just adds to the confusion? We’ve got your back! 🤝 This is your roadmap to troubleshooting your menstrual cycle – no medical medical terminology, just real talk for the journey ahead.

1️⃣ Track Your Cycle: Start with a 3-4 month diary. DAYSY or Flo app can be your sidekick. Knowledge is your superpower!

2️⃣ Lifestyle Habits Matter: Dive into balancing blood sugar and detox like a boss. From Paleo vibes to loving your liver, it’s about real food and self-care. Get your groove!

3️⃣ Emotional Dive: Get ready for a deep dive into emotions. Set routines, seek support, and enjoy the journey.

💬 Common Issues We Tackle:

Cycle Length: Stress, nutrition, and life vibes can throw it off.
Irregular Cycles: Thyroid vibes might be messing with your flow.
Pain or Discomfort: Pelvic pain isn’t the norm. Choose your intervention.
Blood Talk: Colors, textures matter. Heavy periods? Time to check in.

Join Our Community! Subscribe for more insights and be part of the crew embracing their cycles! 💌

⬇️ Let’s Talk About Postpartum Nutrients! 🌟

Ever thought about what happens after childbirth? Moms, you’re like superheroes, but birthing a baby is no joke. It takes a toll on your body and the nutrients you give to your little one.

🤰 More Than 6 Weeks: Postpartum time isn’t just a quick 6 weeks; it’s more like a 5-month adventure in the BIRTHFIT program. Healing after childbirth isn’t speedy - it’s a bit of a marathon with lots going on inside.

🍽️ Need-to-Have Nutrients: After birth, your body needs stuff like Iron, B12, DHA, Choline, Vitamin D, Protein, Carbs, Fats, and Electrolytes. They’re like the superheroes helping you heal and keeping your mind in check.

🥗 Yummy Foods: Go for foods like red meat, salmon, eggs, dairy, fruits, veggies, and whole grains. Oh, and don’t forget the good fats from avocados and olives!

💧 Hydration Hint: Electrolytes are the secret sauce, found in sea salt and dark leafy greens. Staying hydrated helps your mood, fights fatigue, and keeps the milk flowing.

Yes, it’s a nutrient-packed ride, but the good news? Most of these good things come from the same tasty sources. Feeling a bit overwhelmed? No problem - it’s totally cool to take supplements! 🌟

Ready to step up your postpartum nutrition game? Subscribe for easy tips and exclusive stuff! Link in bio 💙

🌟 NOW AVAILABLE: BIRTHFIT Birth Prep Course!

Ready to dive into birth education, unfiltered?

Join us for our straight-to-the-point Birth Prep Course, created by experienced mothers, doulas, and coaches. Discover a foundation for self-discovery and birth preferences, empowering you to take action towards the birth you desire. 🤰💪

Course Objectives:
✨ Train in season for birth and embrace a mindset shift.
✨ Understand the benefits of exercising during pregnancy and training guidelines.
✨ Tools for monitoring, tracking, and trusting your intuition.
✨ Modifications and adaptations for each trimester.
✨ Utilizing breath, sound, and movement as your tools through the Polyvagal Theory and understanding your nervous system.
✨ Support for a dynamic and stable core and pelvic floor.
✨ Tips and tools for healing with core and pelvic floor dysfunction.
✨ Creating your team and clarifying your values.
✨ Designing your birth preferences.
✨ Learn about routine medical interventions and common practices.
✨ Exploring the importance of the critical period.
✨ Embracing and planning for postpartum healing.

This four-module course is self-paced, allowing you to complete it on your own time. Upon purchase, you’ll have access for two years. We’re here to support you on your transformative journey! ✨ LINK IN BIO

Curious about Placenta Previa and working out during pregnancy? Here are some valuable insights that make it easy to understand!

🤰 Placenta Previa Basics:
Imagine the placenta playing hide-and-seek with the cervix. It can cover it in different ways, leading to various types of Placenta Previa.

🤰 Spotting Symptoms:
Keep an eye out for painless bleeding and cramps. Also, pay attention to how the baby is positioned; it matters!

🤰 Who’s at Risk?
If you’re one of the 1 in 200 women facing Placenta Previa in the third trimester, common factors might include a history of cesarean, having multiple children, or past uterine surgeries.

🤰 Diagnosis Details:
Wondering when Placenta Previa is discovered? It’s often pointed out during routine check-ups, usually around 20 weeks. However, this is no cause for concern as placentas do move. And if your doc or midwife is already fear mongering, advocate for yourself and your desires. Might be time to change providers if they’re scheduling a cesarean already.

🤰 Third Trimester Tips:
Whether symptoms are present or not, focus on staying stress-free. If bleeding occurs, practice pelvic rest. And, no matter what, it’s a good time to pay attention to your body’s positioning and patterns.

Ready for more helpful tips and expert advice on pregnancy and wellness? Subscribe to our newsletter💌
BIRTHFIT

Tips for a Safe & Effective Prenatal Fitness Routine: Let’s start incorporating LUNGES into your routine with precision:

1️⃣ Listen to Your Body: Modify based on trimester. Adapt your lunge routine to accommodate changing needs and energy levels.

2️⃣ Support & Stability: Utilize a chair or wall for balance. This not only minimizes injury risk but also ensures proper form for maximum benefit.

3️⃣ Consistency Matters: Gradually increase intensity. Regular, gentle lunges build stamina and strength progressively, supporting your body’s evolving requirements.

4️⃣ Hydration & Breathing: Stay hydrated for optimal muscle function. Practice deep, intentional breathing to enhance oxygen flow and promote relaxation during each lunge.

Empower your journey with knowledge and precision 🤰

Take the first step towards a more connected and supported journey.

Set realistic goals for weekly outings and phone calls to friends or family, acknowledging the power of positive connections in reducing anxiety. As Martin Luther King Jr. wisely said, “You don’t have to see the whole staircase, just take the first step.” Embrace this philosophy in your battle against anxiety – don’t envision a worry-free life yet, but focus on the present and seek help.

Comment below with your thoughts, experiences, or any additional tips for maintaining connections during the postpartum period. 💬🤍
BIRTHFIT

The Secrets of Nourishing Breastfeeding (Blog post by BIRTHFIT Coach )! 👇

Ready for valuable insights? 🌟 We’ve got your back! Check out these simple tips:

Balance is Key: Learn the easy way to get the right mix of proteins, fats, and carbs for optimal breast milk.

Calories for Power: Discover how adding 500 calories daily can be your secret weapon for sustained energy and well-being.

Tiny Nutrients, Big Impact: Get into the world of vital micronutrients - what they are and why they matter for you and your little one.

Real Food Wins: Keep it simple with whole foods. No nutrition degree required! Find out how to make the best choices for a thriving breastfeeding journey.

Ready for more breastfeeding tips? 🤱 Subscribe to our newsletter for more expert tips and support! 💌
BIRTHFIT

⬇️ Let’s Talk About Heart Rate Variability! ❤️

Ready for some cool body wisdom? We’re spilling the beans on HRV – your body’s secret sauce for feeling awesome! 🎉

1️⃣ HRV 101:

HRV checks if your body’s rocking with the flow – like a life GPS.
Your nerves? They’re like your body’s text messages, telling you when it’s all good or time to chill. Imagine 80% smooth sailing and just 20% “uh-oh” – that’s the sweet spot!

2️⃣ HRV: Your Body’s Flexibility Meter:

HRV is like a dance move for your body, doing its thing in its unique style.
If it trends down, show some love – think rest, water, good eats, and a bit less stress.
Trending up? Cheers to self-care wins – water, good eats, sleep, and rocking those workouts!

💌 Find this interesting? Subscribe for more cool tips and ride the wellness wave with BIRTHFIT! 🤰💪

🌸 Let’s talk about the Science Of Natural Conception! 🤰✨

🩸 The Menstrual Cycle:
➞ Follicular Phase (Day 1-14): The body gets ready for pregnancy by growing eggs.
➞ Estrogen Production: Special hormones make the baby home cozy.

🌕 Ovulation (Around Day 14):
➞ An egg is released, and this is the perfect time for a baby to start growing.

🥚 Fertilization:
➞ S***m meets egg, and they team up to start the baby-making journey.

🌱 Implantation and Pregnancy:
The little team travels and plants itself in the home’s cozy lining. This usually happens about a week or so after the egg is released.

💙 Challenges and Support:
➞ While natural conception is beautiful, it’s not always straightforward.
➞ Factors can affect fertility, and seeking guidance from a trusted source is crucial.

If you and your partner are facing challenges, be sure to check out our blog for more info and listen to the BIRTHFIT podcast with and  🌟 LINK IN BIO 💖

Hey Future Coaches! 👋 Ready to make a big impact supporting women during Motherhood? Become a certified Prenatal and Postpartum BIRTHFIT Coach – it’s a game-changer! 🤰

Start by doing the BIRTHFIT Education online at your own pace. Once done, join our BIRTHFIT Directory so people can easily find you.

Now, level up at the BIRTHFIT Coach Course! Learn to coach women through all stages – from preconception to postpartum. Master teaching BIRTHFIT Basics, breathwork, and core/pelvic floor talk 💪

But that’s not all! Get savvy in coaching each trimester, postpartum recovery, conception, and healing from loss.

If you’re ready to learn more about how to empower mothers through breath, mindset, and fitness in the motherhood transition, our BIRTHFIT Coach Course is for you! Early enrollment opens in March! Only 100 seats available 👀

Be the first to sign up by joining the waitlist now! Comment “GROWTH” below for a DM with the waitlist link! ⚡️

Excited? Drop your fave empowering emoji below if you’re ready to boost your skills and support women in your community! 👇

Hey Fitness Fam! 🌟 Are you fueled by a passion for supporting incredible women on their journey through motherhood? If that fire’s burning inside you, this is your sign to dive into something extraordinary!

Picture this: coaching in your gym or studio, delving into the fascinating world of cyclical strength and conditioning, and mastering the art of understanding core and pelvic floor dynamics. Feeling curious? We’re here for it!

But wait, there’s more. Imagine learning the best coaching cues for core and pelvic floor dysfunction, becoming a rockstar at supporting postpartum healing, and taking your fitness business to a whole new level. Sound like a dream? It’s not – it’s your next adventure!

And here’s the secret sauce: By joining our community, you’re not just leveling up your skills; you’re becoming a beacon of support in your community. You’ve got that fire inside to be a resource, and we’re here to fan those flames!

If you’re ready to learn more about how to empower mothers through breath, mindset, and fitness in the motherhood transition, our BIRTHFIT Coach Course is for you! Early enrollment opens in March! Only 100 seats available 👀

Be the first to sign up by joining the waitlist now! Comment “GROWTH” below for a DM with the waitlist link! ⚡️

Hey there, mama! Learning the world of getting ready for birth? Let’s talk about how you can prep for the big mental and physical challenge of childbirth. ⬇️

1. Connect Deeply:
Participate in emotional strength training through self-reflection, meditation, and mindful breathing. 

2. Move with Purpose:
Learn the essentials - diaphragmatic breathing, neutral spine, and intra-abdominal pressure. Prioritize movements that ensure a stable pelvic floor, incorporating labor-friendly positions like deep squats and hands-and-knees to build endurance for the birthing process.

3. Respect Your Changing Form:
Pregnancy transforms us, and our fitness routines should evolve accordingly. Respect the uniqueness of your body’s changes, steering clear of discomfort. Trust BIRTHFIT Coaches to guide you through safe and beneficial movements, respecting your individual journey.

4. Adapt to the Daily Flow:
Welcome each day without judgment. Whether it’s a full workout or a day of patience and self-care, remember - training for birth isn’t about doing more; it’s about recognizing your inherent strength and preparing both emotionally and physically for the unpredictable twists of motherhood.

Ready to start this amazing adventure with us? Sign up for the BIRTHFIT newsletter to receive helpful guidance, support, and valuable insights. Let’s journey through motherhood with purpose and joy! 💪🌟

⬇️ Cracking the Code on Pregnancy Fitness Myths: Let’s break it down and get real about staying active during pregnancy! 🤰💪

Hey BIRTHFIT fam! 👋 Wondering about exercising while expecting? 🤔

1️⃣ Worried about exercise causing ab separation? If you work out intentionally and get regular chiropractic care and bodywork, you’ll keep your body balanced and symmetrical. Keeping your physical body balanced side to side and front to back is one of the best things you can do to mitigate DRA if it is going to occur. 🏋️‍♀️✨ Be sure to check out our recent podcast with Diane Lee as she shares her findings from 40 years in the field. Hint: depth matters more when assessing DRA.

2️⃣ Is lifting weights risky for pregnancy? No way! Sitting around is the real danger. Lifting weights is awesome for bones, enhances strength, and makes you feel better and more confident. Having BIRTHFIT Coach (virtual or in person) definitely helps! BIRTHFIT Coach Course waitlist is now open. 💪👶

3️⃣ Heard about the 15lbs weight limit for moms-to-be? Not true! Your everyday stuff is heavier. Focus on posture, build core strength, and carry that adorable baby confidently. 🤰👜

4️⃣ Running (or bouncing) during pregnancy is a problem? Nope! Babies love a bit of motion. If it feels good, go for it. Just mix in some strength training to support your moves. 🏃‍♀️🤸‍♀️

5️⃣ Squatting below parallel - is that a big no-no? Absolutely not! Squatting is like a super move. It helps with birth, works your core, and keeps you strong all over 🤰🏋️‍♀️

Ready for more tips that keep it simple? Subscribe to our newsletter for a regular dose of BIRTHFIT wisdom! 💌💙
BIRTHFIT

🌟 Ready to Rewrite Your Fitness Story?

Let’s crush the myths that say lifting isn’t for everyone! From building strong bones to boosting mental wellness, discover how lifting weights is about so much more than just muscles. Real stories from real moms prove that strength is empowering, not intimidating.

Swipe through and join the movement – because every woman deserves to feel confident and strong! 🏋️‍♀️💖