Brittany Mae Training

Hello Little Love, Avery. You’re the perfect addition to our family. ❤️

📷:

I’ll get back into posting content again soon, but for now enjoy this cuteness. She has been loving the gardens and the dirts…I can’t keep her out of the dirt, actually.

When I do feel ready to start posting fitness-related content, is there anything you’d be interested in seeing?

Hope you all are having a wonderful week!

I love long walks. // They’re good for your mind, body, and soul.

Don’t grow up. I love your spirit, laughter, and goofiness. Being your Mama is my favorite.

Your pelvic floor isn’t just any ordinary muscle. It’s an important muscle that is affected by our daily lives without even trying. It’s influenced by factors like stress, breath, and your posture.

Scroll through the information above to learn more about how these factors influence how your pelvic floor functions and tips on how to optimize it’s ability to work well.

What questions do you have about pelvic floor muscles? Ask below or in a message!

Mama Posture which is considered “sway back” commonly occurs to us mamas during pregnancy and after due to our body’s compensations of carrying a baby in our belly’s and out of them. In the video above I start in the mama posture and then correct into a more neutral posture.

When you stand in this way, many compensations are occurring because this isn’t the most optimal posture for our bodies. Some of these compensations include:

•rounding of your upper back/shoulders which causes your chest muscles to get tight and lengthened mid back muscles like your traps, serratus,and rhomboids

•our heads are more forward (thoracic kyphosis)

•posterior pelvic tilt (you might find yourself gripping your butts muscles often) which leads to lengthening of your lower abdominal muscles and hip flexors then shortening of your upper abs, glutes, and hammies

So what should you do if you find yourself standing in this posture? The quickest thing you can do is bend your knees and then think about leaning forward from your ankles like a ski jump.

Next, a few stretches you can do are:
• hamstring stretch (my hammies are actually hypermobile so there’s a possibility you may not need this)

•chest stretch

•lat stretch

After stretching, it is Important to do strengthening exercises to retrain the correct muscles for proper posture. Above in the videos👆are some exercises you can include into your routine.

• Rows - focusing on pulling from between the shoulder blades

• split squat + rotation- Stay tall as you rotate and press through the front foot to stand. Think about initiating the rotation from the ground up while maintaining a forward knee.

•Kickstand deadlift + contralateral row- feels those glutes fire and pull from shoulder blades!

•hi to low chops - keeping your chest tall as you chop and keeping your ribcage stacked over your pelvis.

These are only examples of exercises you can include. As I write this, I noticed that I could have included a few other exercises that would be better places to start, but you can work up to these!

Let me know if you have any questions!

So thankful for amazing clients like you, Leslie. ❤️

I love the random days of warmer weather. I can feel my spirits lift automatically…it is amazing what the sun can do for our minds.

Consistent warms days are ahead — thank goodness! I know Evee is excited to be able to walk around in a diaper rather than having to be bundled up every day too. Evelyn as a toddler is going to be adorable!

Do you ever think back to your childhood? // Recently, I thought back to when I was in elementary school when teachers would ask kiddos in class to pick up textbooks and transfer them to cubbies or pass them out. The girls weren’t asked very often to move these heavy books, but I feel like I always wanted to help and seldom chosen to do so. I knew I was strong enough to pick up a stack of books — I probably had more strength than most the boys since since I grew up in a gym doing gymnastics — but I remember feeling annoyed that they didn’t think I was strong enough.

To this day, I still like feeling strong and capable…I don’t like feeling underestimated. I am strong and I’m proud of my strength. We all should be!

I think this is why I enjoy coaching. I love helping people feel strong, move quicker, do things they love that were becoming challenging and accomplish new goals!

What about yourself makes you proud?

My little family // Hard to believe that it has already been 3 months since this picture was taken. Where does time go?

Evelyn is constantly moving, exploring, babbling in her own little language, is a little shy around strangers until she warms up to them, can be a teething monster, and is just a super cool gal.

But, let me also tell you, my little lady still wakes up a few times each night, she has some very moody days where she’s in a great mood and then at a flip of a switch decides she is very upset which is probably due to the amount of teeth that have decided to erupt through her gums throughout this past month, and is definitely experiencing some separation anxiety - not all the time, luckily.

Although there are tough times, they are doable because of the cute giggles, blooming personality, nightly cuddles, and, well, she is kinda my world. I wouldn’t have it any other way.

Are you experiencing low back pain? // Here are a few mobility exercises that you can do to relieve some pain as well as hopefully prevent low back pain in the future.

✔️Knees to chest - hold them there and breathe - you can also alternate and bring one knee to your chest at a time.

✔️active hamstring extensions - exhale every time you extend your leg

✔️cat cow - you can do this shifted back towards your heels and/or as the regular version

✔️cobra - make sure that as your press through your hands and pick your chest up that you are not contracting any of your posterior muscles

✔️1/2 kneeling hip flexor stretch on the ground and with your front foot elevated - add the reaches for a little extra

✔️figure 4 stretch - seated or on your back

✔️seated 90/90 - maintain a neutral spine as you bend forwards and then as you pivot back try to move through your hips

Low back pain affects so many people — too many people. It is important to remember that low back pain can be caused by many different factors, so if you are experiencing consistent low back pain it would be a good idea to be checked out by a professional.

I’ll be posting a few strengthening exercises to include into your workouts in an upcoming post for those of you with low back pain!

I am a Mama first. // Having Evelyn has shifted many of my priorities which is expected. My job as a personal trainer is important to me, but it is not what I am first. I am a mama, a wife, and a down-to-earth, quirky individual who also happens to coach many amazing people. I love helping my clients, friends, and family with their fitness & health goals, but being the best mama I can be to Evelyn is most important to me.

I decided that starting this month, I want and need to be more present for Evelyn. Between 4-6pm (depending on the day because of sessions), I’m going to start setting my phone away in another room until she goes to sleep - although we may have to FaceTime grandma, grandpa, and her aunties sometimes.

The temptation of checking my phone for texts/emails from clients/family/friends feels like I’m constantly distracted. I want Evelyn to feel like she’s my center of attention…I don’t want her to feel like she comes second because she doesn’t.

I know this isn’t going to feel the easiest to do because I feel the need to be as responsive as I can for clients, but this is only a small change that I think is understandable for most people.

How do you feel when it comes to technology and spending time with your family & friends?

P.S. I love fall. Can we go back to those beautiful colors?

We have a few days left before the new year and I am currently determining my goals for 2022. I have a feeling 2022 is going to be a good year! // What kind of goals are you setting for yourself in 2022?

My little lady is my greatest gift. // Merry Christmas Everyone 🎄❤️

Loving on my little lady, Evelyn. It is hard to believe that she is already over 8 months old…where does time go? It goes way too quickly! Anywho, even though life feels pretty crazy as is with being a mama & wifey and training clients (virtually, in-person, and solo programming) I think it is time that I start doing my best to start posting on here again whether it is about workouts for pre & post-natal mamas, strength training, nutrition, lifestyle habits, sleep, breathing, etc.. Feel free to comment or send me a message with topics you want more info about!

Feeling very grateful. // For my family, friends, and clients. Life without you all wouldn't be the same. Happy Thanksgiving from my family to yours. 🦃

What is diastasis recti? // Diastasis recti (DR) is when the midline of your abdominals - linea alba - seperates. This separation occurs throughout pregnancy and for some just by gaining a lot of abdominal fat. If you do have DR, it can cause you to have an abdominal pooch...or still look pregnant after giving birth.

Depending on the severity of your DR, it can either close naturally by training smart or you can undergo a surgery (buttttt surgery is last resort).

What questions do you have about diastasis recti?

It's my 30th birthday and I don't even know how to sum up how big of a year 29 was for me. I started off 29 getting a car and Oakley, eloping in July, becoming pregnant, getting married in Dripping Springs, TX & then again in Illinois, then closing on our house in October and doing renovations for almost 2 months, and thennnnnn giving birth to my beautiful daughter, Evelyn, in April! It's been one heck of a year and a couldn't have done any of it without my hubby .wood . I'm one lucky mama. Here's to many more amazing years ahead!

Do you experience any of the symptoms above? // Go get yourself checked by a pelvic floor physical therapist!

My goal as a trainer is to help my all the women in my life to feel their best. Our pelvic floors have long been neglected and not given the attention they need. I'm just doing my best to bring some awareness to the all the ladies around me!

I may not be able to treat your pelvic floor, but I can help you learn tools to help your pelvic floor functioning well such as your breath. I can also work with your physical therapist to make sure you're getting the best care possible.

Take care of you!

As this picture as being taken, Evelyn surprised me by peeing on me! What a stinker. 😆

It's hard to believe it's been almost 6 weeks since it was only Dan, the dogs and I. The night we brought Evelyn back from the hospital, these two pups went absolutely crazy..thank goodness Dan's parents were around to help contain them. I'm pretty sure they thought we left and were never going to come back.

I look forward to the day that Evelyn is able to run around with them, but I am soaking up every precious moment of her being my little lady bug.

I love my family. ❤

📷 by

I love being your Mama. Happy Mama's Day to all the amazing mothers out there 🥰

For all the Mamas // Do you have pain in your lower back when you are standing around? Try leaning slightly forward from the ankles as if you are taking off for a ski jump. While I was pregnant, I felt immediate relief in my lower back and this slight change in posture helped a lot! It becomes very common for pregnant ladies to put all their weight into their heels because of their growing belly, so give this a try a let me know if you feel a difference. Remember: lean forward from the ankles!