Alysha

Have you every experienced cramping while running?

I have 🙋‍♀️ and it's definitely not fun!

The tree is done! I am turning it in tomorrow and the judging happens later this week!

The itsy‑bitsy spider wasn’t strong because she never fell she was strong because she climbed again.

That’s the whole story. The whole lesson. The whole reminder we all need.

Life sends rain 💧
Motherhood sends storms ⛈️
Goals get washed out 🗒️
Plans get knocked down 👎

But like that tiny spider, you rise. You try again. You climb with what you have, from where you are, even if it’s slow, even if it’s messy, even if you’re tired.Progress isn’t about never slipping it’s about choosing to keep climbing.

If today feels like a “washed out” day, take a breath. Start small. Start again. You got this mama ♥️

A little over 6 years ago I gave birth to my first kiddo and the week I was supposed to come back from maternity leave was when the world went on lockdown.

Every since then I have been sharing my fitness journey as a mom. And it has evolved into so much more since then. Honestly looking back it's crazy how much I have learned in just the last 3 years.

Back then I really was just winging it and trying to inspire mamas along the way. And hopefully to this day I am still inspiring, and now educating you too ♥️

Who said anything about trying to lose weight while pregnant?!

Exercise during pregnancy should focus on the following:
- Mobility
- Strength specific for the physical changes in pregnancy
- Pelvic floor strength and/or relaxation
- Labor prep

Exercise during pregnancy is super important and really only requires 30 minutes 3 days a week!

🤰 If you are an expecting mama, I am a certified prenatal/postnatal fitness coach and can work 1:1 with you to help prepare you for birth! DM me the link to this post and we can talk more ☺️

I know the feeling of surviving motherhood and I know what it feels like to be thriving in motherhood.

Just trying to survive it is tough, it feels like a constant battle and never feeling like you are getting ahead. And it takes real intention and grit to get out of it. But it also takes a little patience of knowing that these struggles and hard times will pass.

But through it all I want to challenge you to never give up on yourself! Always strive to find a way to put yourself first even if it is something small like taking a walk.

It will be when you start taking better care of yourself that you start to feel like you are thriving in motherhood, even if it's just a small feeling.

This is how your core should look when it is properly engaged.

A couple tips:
1️⃣ Exhale (breathe out) during the contraction
2️⃣ Think of a corset being tightened around your abdomen
3️⃣ Practice laying on your back if this position is too difficult

The transverse abdominals are an easy muscle to skip on training if you don't think about them. And they might be the root cause to a variety of pelvic floor symptoms along with why you are feeling your lifts in your low back.

PSA not tracking your workout on your watch doesn't mean that it didn't happen and you don't need to do something else so the watch can record it.

Having a watch during your workout is great for tracking calories burned, distance ran, time splits, and monitoring heart rate. But don't let those numbers consume you into data tracking perfection!

MAMA! If a coach says this to you... 🚩🚩🚩

Because, YES, your workouts better be changing.
They might not need to change much in terms of modifications, but a coach that is trained to workout with pre/postnatal clients will know to adjust your workouts to help prepare your body for the changes it will go through over the next 9 months, the birth of the child, and can even help your throughout your postpartum recovery.

There are exercises to help minimize diastasis recti, decrease pelvic pain, mobility work that can be done for postural changes, pelvic floor exercises, and so much more!

If you are going to invest in a personal trainer/coach for during your pregnancy/postpartum make sure they specialize in that area to help maximize your time during your workouts.

💚 P.S. I am one of those certified coaches that can work with you during pregnancy/postpartum 🏳️🏳️

More information on my website, or message me!

Chosing to start exercising doesn't mean you are doing it to lose weight.

Reasons to exercise:
👉 Deceased chances of osteoporosis/osteopenia
👉 Maintain physical independence as you age
👉 Improve heart health
👉 Regulate blood glucose levels
👉 Maintain/improve coordination
👉 Decrease the risk for a heart attack
👉 Maintain/improve lung health
👉 Decrease the chances or early muscle atrophy

Yes exercise will help you gain or lose weight depending on your starting point. However that is just what we can see happening. There is so much more that is happening on a more complex level that is WAY more important for living a long and healthy life!

Yes I know, "but I just don't have time" or "I hate cooking and meal prepping". I know I know. But that is what I can help you with. If you really can't figure out something that works, I can help. I have learned different techniques to help you see success. I meet you where you're at in life and help identify the underlying struggles and together I will help you build a proper foundation to build on to live a healthier and more sustainable lifestyle!

DM me the link to this post and we can talk more ♥️

You got this!