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Your Postpartum Questions Answered!

The first weeks postpartum can bring about a lot of postpartum questions. While those initial weeks postpartum are extremely magical and challenging all at the same time. I know how hard it can be to navigate your way through this stage with the postpartum hormones, body changes, breastfeeding and sleep deprivation. Over the past 15 years of working with postpartum clients and going through this 3 times myself, I wanted to share with you some of my tips that can help ease you into this new stage of your life!

1. ENJOY the bonding time with your baby!

Even in the midst of all the chaos, sleep deprivation, body changes and the fog of hormones, enjoy the moments with your new bundle of joy.

2. Ask for HELP!

There is absolutely nothing wrong with asking for help! In fact, I recommend setting this up ahead of time with a friend, family member or even hiring yourself a housekeeper to help clean your house as this can help minimize your stress level and allow you to enjoy bonding time with baby. It also gives you more time to rest, recover and adjust to life as a new mama.

3. Begin some Mindful Movement.

This is movement, not exercise, and should be minimal. You can start by strapping your baby to your chest, lightly activating your deep core and walking around the block or your house. This movement applies to you whether you have had a vaginal or cesarean delivery; just note that if you had a cesarean delivery, you might need to wait a little longer to start doing this movement because you need to allow time for your incision to heal. Listen to your body and go as slow as you need to. This movement can help your body relieve some of those aches + pains and begin its road to recovery.

Listen to this episode for all my other details + tips I share!


These are 3 movements that could help your recovery, including recovery of your pelvic floor and of course, your deep core.  Ready for even more (including things you can learn and implement into your life in those first weeks postpartum) check out Core Rehab for more!

Pelvic Tilts. These are great for beginning to awaken your deep core and also feel so good on your hips and pelvis.

Inversion Work. Put a pillow under your hips and allow gravity to help draw the uterus back up into the pelvic floor. This can help pelvic floor prolapse symptoms you may be experiencing as well.

Hip Rolls. These are amazing and will really help you begin to stimulate your deep core. Keep your range of motion small.

You may not feel any activation in your deep core at first and that is absolutely ok!!  Your recovery is a journey and will take time for your bones, skin and your body to move back into its original position. Embrace your body because look what you just made!

Watch the video below to learn how to check for diastasis recti. I encourage you to wait at least 10 weeks before checking but don’t worry, the exercises listed above are safe for abdominal separation!


4. Nourish your body.

Make sure you are getting enough good, healthy fat in your diet, especially if you are nursing. Eating a healthy diet to keep you going and staying hydrated plays a huge role in how you feel.

One tip I always give to new mamas is every time you sit down to nurse, drink two cups of water. This can help you stay hydrated and keep you going day after day!

Make sure you are talking with your doctor about supporting your adrenals. This is especially important as you become more sleep deprived. There are a lot of great natural supplements out there that can help give your adrenals the boost they need to help keep you going. Don’t be afraid to bring this up with your doctor!

5. Embrace the Journey!

Be patient with your body and show yourself grace, love and compassion through this beautiful chaotic time. Don’t compare yourself to anyone else because everyone’s bodies are different. Embrace each day and know that you will come out on the other side empowered!


I have been so inspired to help more and more women upgrade their life and have the opportunity to get their body confidence back after having babies that I just knew I had to reach more women and that’s why I created my Core Rehab Membership.

My membership is full of life-changing tips and techniques that women from all around the world have been able to heal diastasis recti, eliminate incontinence, prevent aches + pains all while rebalancing your body. My foundational elements are scientifically proven to maximize results! If you liked what you read today and want to learn more, give yourself permission to rejuvenate your body and begin your Core Rehab Membership today!!

Mentioned In This Episode

Episode Quotes

The post Your Postpartum Questions Answered! appeared first on Knocked-Up Fitness.

Top Tips for Busy Moms to Find Time to Exercise

As moms, we are responsible for so many things, and sometimes it’s easy for our health and well-being to get left behind, especially with the chaos of the holiday season approaching. Don’t forget, though, that you are one of the most important primary role-models for your children. Focusing on your own health and wellness can often lead to improved health of your entire family. So when it feels like you are overwhelmed and too busy to workout, we hear you (the struggle is most definitely real). So. we’ve got you, Mama…

The 7 Most Popular Recipes Of 2018

1. Cheesy One Pan Mexican Beef

From The High Protein Handbook 3

This recipe is probably the most popular in book 3. But let’s be honest, what’s not to like? It’s very easy to make, its cheesy, its meaty and it’s full of Mexican flavour. A winner on all fronts.

2. Nasi Goreng – Indonesian Fried Rice

From our website: Nasi Goreng

Nasi Goreng is the national dish of Indonesia cooked by street vendors in food carts across the country. It’s extremely easy to make and it tastes delicious!

3. St Mary’s Chicken

From The High Protein Handbook 1

St Mary’s Chicken is a super rich winner from The High Protein Handbook. It’s less than 300 calories and it’s a mid-week winner. If you’re wondering why it’s called “St Mary’s Chicken” it’s because I came up with it while I was doing a food prep course as part of my Masters at St Mary’s. So now you know.

4. Mexican Lasagne

From The High Protein Handbook 2

What happens when you cross a lasagne with a plate of fajitas and some enchiladas? A ridiculous recipe called Mexican Lasagne which is one of the most popular of all time!

5. Cajun Chicken Jambalaya

From our website: Cajun Chicken Jambalaya

This is an absolute winner of a recipe that is one of the most downloaded recipes from our website! Cajun Chicken Jambalaya is a spicy, high protein, gluten free dish that you will love. Jambalaya originates from Louisiana and the name means ‘mixed up’ in French. That’s the beauty of this recipe, you can throw anything into it; different vegetables, you can swap the chicken for other meats and change the spices around too.

6. Peanut Chicken [Slow Cooker]

From The High Protein Handbook 4

This recipe for Peanut Chicken from The High Protein Handbook 4 (Slow Cooker Special) is really easy to make, tastes epic and is just over 300 calories per portion. If you’re looking for some healthy dinner ideas to cook this week, then this is a winner!

7. Chicken Biryani

From The High Protein Handbook 1

This Chicken Biryani is without a doubt one of my favourite recipes to cook. Once you make it, you’ll see why.

The post The 7 Most Popular Recipes Of 2018 appeared first on Food For Fitness.

Meet FIT4MOM’s 300th Franchisee!

FIT4MOM was founded upon the notion that mothers desperately need community, TLC, support, and a warm and welcoming pre and postnatal fitness environment. When our founding mama, Lisa Druxman, was a new mama, she needed all of these things for herself; and it has been her mission to bring this to moms, everywhere, ever since. This month, we celebrate our 300th franchisee! 

Do You Have a Picky Eater At Home?

“But my little one used to be such an adventurous eater! It’s as if they hit toddlerhood and preschool and turned into a picky little monster who only wants unhealthy foods!” We often hear this as kids start to develop their own likes and dislikes when it comes to their “preschool palate.”

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Wrap Battle | What Wrap Does Your Core Need After Baby?

Belly Wraps, Corsets, Support Bands, Oh My!!

There are so many of these products out there and they promise big things. Buyer beware though because too much restriction on the core postpartum can cause the muscles to become even weaker; using the wrap or corset as a crutch. So, I took my top postpartum support products and broke them all down for you, Mama!

A Few Notes: Each band was used after delivering my baby and giving myself a week of recovery without any wraps or bands. I really like the idea of the body getting at least a week of natural recovery. I wore each band according to their instructions and for about 6-8 weeks.

First, we have the BaoBei Belly Sport Band:

This guy was designed by a PT and is the most comfortable band I have used! This is technically for maternity support, but I used it after my pregnancy from weeks 1-8 for light support.

The Sport band is wonderful for freshly postpartum Mamas who need a reminder to straighten their backs during feedings or everyday activities. This band is very lightweight and super stretchy, so not for Mamas looking for a tighter feel. Unlike a wrap or corset, I was able to wear the Sport Band during workouts and really engage my Core. Great for all-day wear, under clothes and nursing friendly!

The biggest difference in the Belly Wrap and a support band is the structure and tightness of the material. I wore the Belly Wrap after labor for about 6 weeks and while a band is good for all day; a wrap or corset is recommended for 8-12 hours of wear per day and fits very snug!

The BFF Wrap feels like it is extremely high quality and for the first few weeks it fit super tight and held my new belly in really well! There was enough compression for me and my uterus to feel supported but not suffocated. After removing the BFF Wrap I truly did see a difference in belly size. I then did my Core work without the wrap to take advantage of my Core being turned on! The smaller my belly got; however, the bulkier the wrap became and I could only really wear it at home.

Great for part-of-the-day wear, pretty noticeable under clothes and nursing friendly.

Last but not least is the Bellefit Corset:

A corset is the tightest and most structured of the three postpartum support options so, you must be careful on sizing! However, the Bellefit website has the most comprehensive sizing guide, in my opinion.

I tried the Bellefit around 10 weeks postpartum (It is recommended for right after birth) BUT I still saw great results! I also did not wear the corset for many hours at a time because I have never been able to get used to tight fitting clothes or shapewear but again; I saw great results!

The Bellefit is medical grade and they ain’t lying it is extremely high quality. The best part about this corset is that it really hugged my hips and after a few weeks I was able to size down from a Medium to a Small.

Like a wrap, I do not recommend doing Core work while wearing because you can’t really engage the Core on your own. Great for part-of-the-day wear, noticeable under pants BUT they have a thong option, nursing friendly.

There you have it Mamas, my top three postpartum support options! Remember, these help in recovery but aren’t a replacement for Core Rehab exercises. Give them a try and let me know what you think!

Coach Annie

The post Wrap Battle | What Wrap Does Your Core Need After Baby? appeared first on Knocked-Up Fitness.

Motherhood: Where’s the Free Space?

Are your little ones (or big kids) headed back to school? Did you start a new job or pick up more hours? Are you a stay-at-home-mama whose clock runs 24/7? Are you finding yourself trying to get the hang of new routines? How would it feel if you could create a new flow this year where you didn’t feel so busy and overwhelmed all the time? Let’s clear some space to honor and create room in your life for YOU – regardless if you work out of the home, from the home, or inside the home.