Stretching versus foam rolling. Which is best to relieve soreness and help with mobility? You may have noticed that I don’t include stretching before SLAM workouts. This is intentional. Studies have actually found that stretching prior to a workout generates less muscle force. Instead, I take you through a dynamic warm up that preps the […]
Fitness
SLAM BRIDGE Tabata Workout
SLAM Bridge program coming sooooooon! I’m hopeful to have it up and running before the end of the month!! Okay, so as you know, I’m a stickler about breathing and core engagement. Every human doing my program has to complete six levels of Core Basics. I don’t care if you are a ninja or […]
10 Shirts Around $20 for the Mom Bod
These shirts are my fave “cover the fluff”, but “show off the stuff”…shirts! Before I dive into my recommendations, let me explain to you my favorite style of shirt! I only like tank tops…year round. I live in Arizona and it is like living on the freaking sun. So I don’t dare put on a […]
Leak when you run? 9 exercises to improve urinary stress incontinence.
IMPROVE YOUR RUNNING (and pee yourself less, too!)– Muscle imbalances are terribly common in runners, because when we run, our body moves mostly through the sagittal plane (forward and backward motion). In runners, you will usually find a lot of quad dominance, but the glutes just don’t get much loving. This is PARTICULARLY true of […]
Best Mom Bod Workout Pants 2019
Okay, okay, okay. Let’s talk ACTIVEWEAR. If you are a mom, there is a 99 percent chance you live and die for high-waisted yoga pants. Am I right? One of my favorite memes says, “Yeah–I had a tummy tuck this morning. Tucked it right into my high-waisted leggings.” You betcha! As a mama with diastasis […]
4 Reasons Strong Glutes Kick Ass (And Improve Pelvic Health, Too!)
Gloooots! I get it! You want that booty to fill out your favorite pair of jeans, but there’s so much more to a supple booty than the way your pants fit! Your glutes consists of three major muscles: the glute maximum, glute medius, and glute minimus. This important group of muscles extends the hip (pulls […]
Fit Mom Holiday Gift Guide: Stocking Stuffers Under $20
What do you get that fit, sexy woman who wears leggings all day and rocks a sweaty top knot? I’ll tell you what! You get her more fitness gear, because she can never (and I repeat never) have enough. Here are my top 10 selections for stocking stuffers under $20! Stocking Stuffers Under $20: Vital […]
Resistance Band Side Step Shuffle for Stronger Core and Booty
How to do it! 1️⃣Grab a resistance band loop and place it around the tops of your feet, ankles (as is pictured on this video) or just below knees. You choose. The more distal the band, the more glute activation and the greater the challenge. So, below knees is the easiest version, and over feet […]
Posture and Your Pooch…Why Good Posture Matters for Core Strength and Pelvic Floor Health
Hey mama. How do you stand? Weird question, right? But seriously. Put down your phone and go look in a mirror. Better yet, snap a picture of yourself from the side. Take note. Does your butt stick out like the Twerker Ashley on the left who looks like she is going to the club? […]
Heel Drops for a Stronger Postpartum Core
Heel drops/marches are a must-do when starting back to exercise after having a baby. Obviously check with your doctor, and wait for your clearance before doing any exercise. When you feel ready, this simple move is a great way to reconnect with your core and strengthen your inner most abdominal muscles, the transverse abdominis. I […]