11/28/2022
The last session of 2022 starts tomorrow and there is just 1 spot remaining!
Contact to claim your spot.
Questions? Send me a message or drop them below.
JS Fitness
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Stronger Together during pregnancy, postpartum and beyond.
Operating as usual
11/28/2022
The Christmas Cheer Up is back and we start December 1!
Here’s how it works:
1. Attend a live class, do a prerecorded workout or do the At Home Strength Program.
2. Take a sweaty selfie.
3. Post it to the private accountability group and/or on social media. Each post counts as an entry. Be sure to tag me in your post and send me a screen shot if you have a private account.
4. At the end of December names will be drawn to win the prizes!
- a month of the Stronger Together Membership for FREE
- $25 gift card to
- $25 gift card to
- $25 gift card to
- $25 gift card to
Let’s spread support, cheer and sweaty high 5s to one another as we get Stronger Together this holiday season. Drop a 🙌 if you’re in.
11/25/2022
If you’ve been waiting to purchase Birth Prep 2.0, now’s your chance to get a little add-on for FREE.
➡️ to find out all the details.
If you have any questions at all, drop them below or send or myself a message.
11/23/2022
Yes!
You can strength train during pregnancy.
You can get your heart rate up.
You can sweat.
You can work your core.
And you can do it all with a community of likeminded women in Strong Mom to Be.
The last session of 2022 starts next Tuesday.
Contact TWP to claim your spot.
11/15/2022
Are you ready to finish the year strong?
If you answered yes, join us in the Stronger Together Membership!
The Stronger Together Membership is your one stop shop for online fitness for pregnancy, postpartum and beyond.
⭐️ live group fitness classes- HIIT, High intensity Low Impact, Strength & Conditioning
⭐️ on demand library- including all of the above plus prenatal, strength and core
⭐️ monthly strength training program
Motherhood can be busy but the Stronger Together Membership makes it easy to fit exercise in whenever works for you with workouts ranging from 30-45 minutes in length.
Click the link in my bio to learn more and join us.
11/14/2022
Hitting the easy button isn’t a bad thing during any stages of motherhood. In fact, I would go as far as saying it’s a necessity, especially when we’re talking about exercising.
𝗧𝗵𝗲 𝗸𝗲𝘆 𝗵𝗲𝗿𝗲 𝗶𝘀 𝗳𝗶𝗻𝗱𝗶𝗻𝗴 𝘄𝗵𝗮𝘁 𝗲𝗮𝘀𝘆 𝗹𝗼𝗼𝗸𝘀 𝗹𝗶𝗸𝗲 𝗳𝗼𝗿 𝘆𝗼𝘂.
For some people that means working with a coach.
Others it’s having accountability from friends.
Some need to go to the gym.
Others love an online class.
Some want a 20 min workout.
Others want an hour.
Let’s face it, when things are hard for us, we often procrastinate or skip it altogether. So while I said it’s important to make exercise easy, one might argue that it’s finding the ease in everything or as many things as possible.
There is no right or wrong here. It’s finding out what works for you and what is easy for you and your life.
For me right now, that looks like meal prepping all the food on Sunday but also eating the same things throughout the week. I used to eat different things for breakfast, which was easy then, but now it’s easier to just make one thing and eat it on repeat. I used to be an early morning exerciser, which was easy then, now I get it in during the day or while the kids are getting ready for school. I used to get a 30 minute workout in and that worked, and it still works now but I have more freedom to workout longer now if I want.
As a coach, I want exercise to be easy for you and I work with all of my clients to develop a program that is manageable and realistic for what is going on in their lives now.
I’m currently taking on one more 1:1 client, both online and in person. If you’re looking to get stronger during motherhood in a way that’s easy for you, send me a message and let’s chat.
What do you do to make exercise easy for you? Or what does hitting the easy button look like for you?
11/12/2022
I am just over a month into training for the biggest endurance race I have ever tackled.
This week we reassessed where we are at in our swim, bike and run.
And in each and every one of them I have seen improvements.
If your goal is to simply move your body and increase your overall fitness, random workouts like those in the Stronger Together Membership will get you there.
But if you have a specific goal to achieve something, a straight path, with a coach to keep you on that straight path, is the best way to get you there.
I used to be the queen of hiit workouts but strategically building strength and now strategically training for the Ironman has shown me a whole other world of benefits and potential.
If you have a goal you want support towards achieving during pregnancy and postpartum, because yes you can still have fitness goals during these chapters, let’s chat. I have space for 2 more 1:1 clients, online and in person.
11/08/2022
As humans, we have differences throughout our body.
As a coach, I see this in clients all the time. An exercise is easier on one side than the other or balance is different from side to side or there is a different range of motion from side to side.
And as coach I often hear phrases like:
- that's my weak side
- this side is better than the other
- this movement is so bad on this side
And maybe it is weaker or worse, or maybe it's just different.
Our brains and our thoughts are so powerful and when we form judgements around or give value to things, it changes how we view them and it might even change how our body responds.
For example you start step-ups thinking your right side is weak, how do you then approach the movement on that side? How do you set up? How do your thoughts impact your movement?
VS if you start without judgement or expectation and just move? Maybe you let each side be whatever it is. How does that movement look and feel in your body?
This is something I discuss with clients all the time.
Our brains and our thoughts are powerful, why not use them to our advantage?
𝗧𝗟:𝗗𝗥 We often have differences in our body and it could be beneficial to work on making those differences less pronounced, if you want to, AND the way we think about those differences may also play a big role in how we feel in our body and move during exercise and throughout our day.
What do you think? Do you agree or disagree? Can our thoughts influence the way we move?
11/02/2022
𝗜𝘁 𝗵𝗮𝘀 𝗯𝗲𝗲𝗻 𝗿𝗲𝗽𝗼𝗿𝘁𝗲𝗱 𝘁𝗵𝗮𝘁 𝘁𝗵𝗲 𝗮𝘃𝗲𝗿𝗮𝗴𝗲 𝗵𝘂𝗺𝗮𝗻 𝗺𝗮𝗸𝗲𝘀 𝗮𝗯𝗼𝘂𝘁 𝟯𝟱𝟬𝟬𝟬 𝗱𝗲𝗰𝗶𝘀𝗶𝗼𝗻𝘀 𝗲𝗮𝗰𝗵 𝗱𝗮𝘆.
I was having a conversation with my training partner and my coach yesterday about our progress so far and we both expressed how much we value and appreciate that we don’t need to decide what our workouts look like. We open the app, see what our coach has programmed for us and then do it. It has been a huge weight lifted off our shoulders.
𝗗𝗲𝗰𝗶𝘀𝗶𝗼𝗻 𝗳𝗮𝘁𝗶𝗴𝘂𝗲 𝗮𝗻𝗱 𝗲𝘃𝗲𝗻 𝗽𝗮𝗿𝗮𝗹𝘆𝘇𝗮𝘁𝗶𝗼𝗻 𝗶𝘀 𝗮 𝗿𝗲𝗮𝗹 𝘁𝗵𝗶𝗻𝗴 𝗮𝗻𝗱 𝗜 𝘀𝗲𝗲 𝗶𝘁 𝗮𝗹𝗹 𝘁𝗵𝗲 𝘁𝗶𝗺𝗲 𝗶𝗻 𝗽𝗿𝗲𝗻𝗮𝘁𝗮𝗹 𝗮𝗻𝗱 𝗽𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺 𝗳𝗶𝘁𝗻𝗲𝘀𝘀.
Maybe you’re pregnant and you go to a fitness class but the class isn’t programmed for pregnant people and the instructor isn’t informed on how to modify movements for you which leads you to spending your whole workout making unnecessary decisions about what exercises you can even do.
Or maybe you’re postpartum and you want to start exercising again but you don’t know where to start and everything you google tells you something different which leads you to doing nothing because you don’t know what to even do and you’re scared you’re going to do something wrong.
Or maybe your day and brain are already full and you just don’t have the time or energy to decide what to do for movement that will help you reach your goals.
This friends, if the beauty of working with a coach. You get a program that is laid out for you, in a way that works for you, so you don’t have to add to that never ending list of decisions you’re already making each day.
Decision fatigue is real but how you move your body during pregnancy and postpartum doesn’t have to add to it.
Let me help you eliminate the guess work and move confidently during pregnancy and postpartum. Hit the link in my bio to learn how we can work together.
How do you deal with or combat decision fatigue? Drop your ideas below.
10/28/2022
This conversation has come up multiple times over the past week with clients so I thought this little reminder deserved a space on the grid.
There are so many factors that play into how we feel when we move our bodies, especially during pregnancy and postpartum.
- maybe you got your period
- maybe you aren’t sleeping
- maybe sickness is running rampant through your house
- maybe you have nausea and can’t keep anything down
- maybe you’ve just gone back to work
- maybe _____________ (fill in the blank with whatever you need here)
And it is 100% ok to scale back or slow down when that is what your body needs.
I promise that in doing so, you will get further ahead in the long run than you ever will by powering through.
Drop a ❤️ below if you agree.
10/27/2022
Who’s ready for another session of Strong Mom to Be?
Strong Mom to Be is Kelowna’s only prenatal strength and conditioning class. Join us every Tuesday at 6:30pm for a 45 min workout followed by 15 mins of education.
This month I’m excited to share that is going to be joining us on November 1 to be chatting all things prenatal and postpartum nutrition.
Check out the highlights on my profile to see what class is like.
Contact to register. There are only 3 spots remaining for November.
Questions? Drop them below.
Know someone who could benefit? Tag them below or share this post.
#
10/19/2022
Sometimes getting to the gym can be a huge barrier to exercise during pregnancy and postpartum.
Or maybe you can get to the gym but you don’t know what to do or maybe there’s nobody in your community with the knowledge and education to support you during pregnancy and postpartum.
This is when online training and programming can be great options to help you reach your fitness goals.
➡️ to see the different options I have for online personal training.
If you see something that could work for you, send me a message and let’s chat about how we could work together, or set up a call to see if we’d be a good fit.
Questions? Drop them below.
Know someone who could benefit? Tag them or please share.
10/13/2022
Helping pregnant and postpartum people feel strong and capable in their bodies, in ways that work for them, is my jam.
And I feel continually blessed that this passion has allowed me to meet and work with so many amazing people, like Evie.
If you’re interested in working with me during pregnancy and postpartum, I am taking new clients both online and in person. Send me a message if you have questions or want to chat more.
10/13/2022
Strong Mom to Be is a strength and conditioning class specifically for pregnant people.
Here’s a sneak peak at what class looks like:
🤰🏽Each class starts by checking in with how everyone is feeling.
🤰🏻We then move onto some diaphragmatic breathing and core breathing in positions you may labor and give birth in.
🤰🏼Next we move onto mobility and gentle movement again to practice movements you may use during labor and in your postpartum recovery.
🤰🏽From there we move onto some glute and core work.
🤰🏿Next we head down to the weights and do some full body strength sets.
🤰After that we get into conditioning or cardio.
🤰🏻We finish the movement portion of each class with some stretching, relaxation and learning how to let go of tension in the pelvic floor in different birth positions.
🤰🏾The last 10-15 minutes of class is for education/discussion around a different topic. This could include things like meditation, postpartum recovery, what the pelvic floor is, controlling your environment for labor and birth- truly whatever the group has questions about and will benefit them during this time.
You will be challenged physically and mentally during class but you will also be encouraged to do it in a way that works for you on that day and that will leave you feeling energized.
Join us Tuesday nights at 6:30pm at . The next session starts this week.
Questions? Drop them below.
Know someone who could benefit from the class? Tag them or share the post with them.
10/13/2022
I often get asked which movements are safe during pregnancy and which ones aren’t.
If you’ve been wondering that, I’ve got you covered with a new FREE download.
Learn what the current Canadian guidelines say for exercise during pregnancy, what listen to your body could mean and I even bust a few common prenatal fitness myths.
Check out the FREE downloads link in my bio to get your copy.
10/13/2022
It never ceases to amaze me how much our bodies change throughout our lives but especially during pregnancy and postpartum.
The last time I got my bike fitted was when I bought it, before having kids. Needless to say, my body is not the same now as it was then.
So, today I spent some time with Eric , who is amazing by the way, and we made some big changes to my bike and how it was fitting me.
I got an entirely new saddle because my legs were rubbing on the old one. We also changed the height of the saddle, the position of my bars and the position of my seat, to name a few things.
These things make a huge difference in how my body feels on my bike now and the power I can generate when pedaling.
𝗔𝗹𝗹 𝘁𝗵𝗶𝘀 𝘁𝗼 𝘀𝗮𝘆 𝘁𝗵𝗮𝘁 𝘁𝗵𝗲 𝗻𝗼𝘁𝗶𝗼𝗻 𝗼𝗳 𝗴𝗼𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝗼𝗿 𝗯𝗼𝘂𝗻𝗰𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝗼𝗿 𝘀𝘁𝗿𝗶𝘃𝗶𝗻𝗴 𝗳𝗼𝗿 𝗮𝗻 𝗼𝗹𝗱 𝘃𝗲𝗿𝘀𝗶𝗼𝗻 𝗼𝗳 𝗼𝘂𝗿𝘀𝗲𝗹𝘃𝗲𝘀 𝗶𝘀 𝗹𝘂𝗱𝗶𝗰𝗿𝗼𝘂𝘀.
There is no amount of anything that will ever change my anatomy and change the me that I am now back into the me that I was before. And I’m ok with that and am so excited to see what this amazing version of me and my body are capable of.
Drop a 🙌 below if you agree that bounce back culture has got to go.
10/03/2022
Here’s what’s happening around here in October:
⭐️ Strong Mom to Be, a prenatal strength and conditioning class at starts tomorrow! Contact them to register.
⭐️ The Stronger Together Membership is going strong. $45 a month gets you unlimited access to online group fitness classes, a pre-recorded library and a monthly strength program. Link in bio to register.
⭐️ Birth Prep 2.0 with starts this week! By registering now you get access to two live Q&As on Oct 5 & 19. Link in bio to register.
⭐️ I’m currently accepting new clients for both in person and online personal training. If your pregnant, postpartum or somewhere between or beyond that and you’d like individualized support to get stronger, send me a message.
Whether you’re looking for support at home or in person, during pregnancy, postpartum or during any stage of life, there’s something happening this month for you.
❓Questions….drop them below.
Know someone who could benefit, tag them or share the post.
09/26/2022
A month ago I made the big decision to register for Ironman Canada 2023. This was not an easy decision to make. Training for and competing in any big race/event is a big decision and huge commitment. And as I’ve started putting the puzzle pieces in place to make this goal become a reality, I’ve seen so many parallels to preparing for pregnancy, labor, birth and postpartum.
The first parallel - creating a team to support me in this mission.
Read all about the benefits of working with a team during pregnancy and postpartum in my newest blog post. *Link in bio*
Kelsey, and I believe that a team and learning from multiple perspectives is important when you’re preparing for labor, birth and postpartum, which is why we have included guest speakers and birth stories in Birth Prep 2.0.
You get the opportunity to not only learn from us but also a Registered Psychologist, Registered Dietician, Lactation Consultant, Birth Doula, Anesthesiologist and Spinning Babies professional.
Our next session of Birth Prep 2.0 starts in one week! Click the link in me bio to register and join us.
Did you have a team to support you during pregnancy and postpartum?
09/22/2022
Preparing for postpartum, during pregnancy, is rarely talked about and often overlooked.
But having a plan in place so you have the support you need can be a game changer when you are healing.
Learn all about the changes that happen postpartum, what you can do to plan for it during your pregnancy and how you can optimize your recovery, in Birth Prep 2.0 with .
The next session starts in less than two weeks. Click the link in my bio to register.
Did you prepare snacks and meals for postpartum? What else did you do to prepare for postpartum?
09/20/2022
If you’re a new mom in Kelowna, this course is for you.
Join me Mondays at 10:45am for postpartum foundations.
This 4 week course will give you the confidence and tools to return to your favorite yoga and fitness classes postpartum and you will do it in a supportive environment with other moms going through exactly what you are.
We start Monday. Link in bio to register.
09/19/2022
These two, and the experience I had preparing for labour and birth, are my why for Birth Prep 2.0.
Here’s a little history for you:
Kelsey and I met on Instagram in May of 2020. I had recently moved to Kingston and was looking to connect with other professionals who work with pre and postnatal people and trying to learn about the services available in the area. (Fun fact, we never actually met in person until the course was ready to launch.)
A few conversations later, Birth Prep 2.0 was in the works.
I wanted to develop a course that provided participants with the information I didn’t get and something that helped to remove the fear surrounding labor and birth and left participants feeling strong and capable.
Kelsey wanted to develop a course that provided participants with all of the evidence based information she didn’t have time to give them during their prenatal and postpartum visits with her.
Our first cohort of Birth Prep 2.0 launched at the end of June 2020 and since then we have supported over 100 pregnant people and their partners.
We are grateful for the people who have trusted us with their prenatal and postpartum education and can’t wait to welcome more pregnant people to the next session that starts in a few weeks!
Click the link in my bio to join us.
09/17/2022
You hear the phrase get back on track all the time.
Trainers will use it to help you “get back on track” if you work with them or buy their program.
Challenges promise to help you “stay on track”.
People often say they need to “get back on track” when life or routines change.
But what if you don’t need to get BACK on track?
What if the track you’re on is exactly where you’re supposed to be, given what’s going on in your life right now?
We can’t live life at 110% all the time. Nor can we give 110% to every part of our lives. It’s just not realistic.
Life ebbs and flows, or happens in chapters or seasons and each chapter/season has different demands.
What if instead of shaming yourself for adapting to the changes life has brought on, or striving to make your life work in a particular way that just isn’t happening or realistic right now- kind of like trying to fit a square peg into a circular hole analogy- you embraced what it is you need now?
What if you leaned into what it is this chapter looks like and adapted for the demands of right now- without expectation or judgement?
Maybe striving to get back on track is serving you but maybe it’s not and you’ll never know if you don’t stop and ask yourself what it is you need now. Or stop and take a breath and think if your actions and expectations are serving you and in line with the chapter/season you’re in now.
And if you do this, you might find that the track you’re currently on is the right track for you right now.
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I’d love to be able to tell you that returning to fitness postpartum and navigating pelvic floor symptoms was a linear process. That you’d just build up day after day and everything would be sunshine and rainbows forever and ever. The truth is it’s never that predictable and it’s never linear. There might be setbacks. There might be new symptoms or a reoccurrence of old symptoms. And you know what? This is normal. You didn’t do anything wrong. You didn’t make any mistakes. And you are not alone. Returning to exercise postpartum is a journey and I want to prepare you with all the tools, so if you do experience setbacks or symptoms, you have some ideas of what you can do to move forward or alleviate your symptoms. And if you don’t know or you’re unsure or you just want to vent or bounce ideas off someone, I’ve got you. Looking for postpartum support like this? Send me a message. I’m currently accepting in person and online 1:1 clients. Was your postpartum experience linear? I’d love to know what your experience was like. Drop a comment and let me know. #postpartumbody #postpartumfitness #pregnancyandpostpartumathleticism #ppacoach #ygkfitness #ygkfitnesscommunity #ygkmoms #jsfitness #strongertogether
Building strength is a long game. A game where you show up day in and day out and repeat the basics over and over again. A game where 1% is something to celebrate. A game where you might not notice the changes or the improvements at first glance but when you look back or track your changes you see the improvements over time. This summer I started showing up twice a week, by doing the At Home Strength Program, with a goal to simply get stronger. It wasn’t perfect. Some weeks were better than others. Some days better than others. But consistency always pays off and today I saw it. For the first time since this summer I attempt to squat with my 50lb dumbbells this morning in Strong & Fierce. But first I had to get them up. It wasn’t pretty but I got them! And you can be sure I celebrated that win. If your goal is to get stronger but you’re not sure where to start, check out the At Home Strength Program. Get access to the program when you purchase either the month unlimited or auto-renew membership. Each month you get 2 self-paced programs to progress through the basics on your own time. And it just so happens the unlimited memberships are on sale until Wednesday. Head to my website for details and to purchase your membership. Whatever your wins are today, celebrate them friends. Here’s to getting Strong Together! Happy Saturday! #ygk #ygkfitness #strongmoms #strongmom #strongertogether #ontariofitness #kingstonontario #jsfitness #strongathome
Strong mom to be- prenatal fitness is back!!!
𝗦𝘁𝗿𝗼𝗻𝗴 𝗠𝗼𝗺 𝘁𝗼 𝗕𝗲 𝗶𝘀 𝗕𝗔𝗖𝗞! ⭐️An online fitness class just for pregnant people. ⭐️Stay strong during your pregnancy. ⭐️Prepare mentally and physically for labor and birth. ⭐️Learn how to set yourself up for success postpartum. ⭐️15 minutes of education and discussion followed by a 45 minute strength and conditioning class. 𝗪𝗲 𝘀𝘁𝗮𝗿𝘁 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆, 𝗗𝗲𝗰𝗲𝗺𝗯𝗲𝗿 𝟰 𝗮𝘁 𝟭𝟬𝗮𝗺 𝗘𝗦𝗧. Join us live or catch the recording in the Stronger Together Members Area. Link in bio to register. Questions? Drop them below.
𝗝𝗼𝗶𝗻 𝘂𝘀 𝘁𝗵𝗶𝘀 𝗦𝘂𝗻𝗱𝗮𝘆, 𝗡𝗼𝘃𝗲𝗺𝗯𝗲𝗿 𝟳 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗹𝗮𝘀𝘁 𝗼𝘂𝘁𝗱𝗼𝗼𝗿 𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗧𝗼𝗴𝗲𝘁𝗵𝗲𝗿 𝗼𝗳 𝘁𝗵𝗲 𝘀𝗲𝗮𝘀𝗼𝗻. Get some fresh air, enjoy the beautiful view and connect with other women. Sunday, November 7, 8:30am Link in bio to register. 𝗕𝘂𝘁 𝘁𝗵𝗮𝘁’𝘀 𝗻𝗼𝘁 𝗮𝗹𝗹 𝗳𝗿𝗶𝗲𝗻𝗱𝘀, 𝘄𝗲 𝗮𝗿𝗲 𝗺𝗼𝘃𝗶𝗻𝗴 𝗜𝗡𝗗𝗢𝗢𝗥𝗦! Starting Sunday, November 21 we are moving indoors to @finebalancebrewing for a 45 min core/conditioning class. Class sizes will be kept small to allow for social distancing and all local health guidelines will be followed. Link in bio to snag your spot. Let’s finish 2021 Stronger Together team! #ygk #kingstonontario #ygkfitness #ygkmoms #supportlocal #strongertogether #postpartumfitness #pregnancyandpostpartumathleticism #lakeontariopark #outdoorworkouts #momandmeworkout #prenatalfitness
I recently joined a masters swim team after not swimming for a very long time and let me tell you, those first few practices were rough. I had no feel for the water. My breathing felt uncoordinated and labored. I had very little lung capacity and holy cow was I ever tired after just 25m. It was hard and frustrating. But, it is slowly coming back. Each practice I can feel my body remembering. I get a better feel for the water. I can swim a little farther and a little faster and my lung capacity is increasing. Returning to exercise postpartum is just like being a beginner again. You get a chance to peel back the layers, start with the basics and build up from there. And yes those first few attempts at movement you may feel a bit like bambi on ice but eventually you relearn, you coordinate and control, you add some load and then before you know it you are ready to explode and fly again. I'm not saying this path will be linear but postpartum is this very unique opportunity to start from scratch and build back up however you want to. You have a blank canvas and you get to create your movement in a way that works for you. 𝗗𝗼𝗲𝘀𝗻’𝘁 𝘁𝗵𝗮𝘁 𝘀𝗼𝘂𝗻𝗱 𝗺𝗼𝗿𝗲 𝗮𝗽𝗽𝗲𝗮𝗹𝗶𝗻𝗴 𝘁𝗵𝗮𝗻 𝘁𝗿𝘆𝗶𝗻𝗴 𝘁𝗼 𝗯𝗼𝘂𝗻𝗰𝗲 𝗯𝗮𝗰𝗸? If you'd like guidance in rebuilding postpartum, check out my FREE Early Postpartum Exercise Guide. Link in bio. Or join me for a 1:1 in person session on Wednesday mornings. I have 2 spots available and we start next week. AND if you want to hear a bit more about the lessons I'm learning as I attempt to begin swimming again, check your inbox for the latest newsletter. #postpartumrecovery #ygk #ygkfitness #jsfitness #postpartumbody #pregnancyandpostpartumathleticism #corerestore #cancelbouncebackculture #pelvicfloor #pelvicfloorexercises #diastasisrecti
Birth Prep 2.0 is back!
𝘽𝙞𝙧𝙩𝙝 𝙋𝙧𝙚𝙥 𝟮.𝟬 𝙞𝙨 𝙗𝙖𝙘𝙠 𝙖𝙣𝙙 𝙧𝙚𝙖𝙙𝙮 𝙛𝙤𝙧 𝙧𝙚𝙜𝙞𝙨𝙩𝙧𝙖𝙩𝙞𝙤𝙣! 1 common misconception about giving birth is that your pelvic floor pushes your baby out. In fact your uterus does most of the work and your pelvic floor just needs to get out of the way. Learn tips to facilitate relaxing your pelvic floor, pushing techniques, labour and birthing positions, pain management, postpartum recovery and so much more in this 4-week, self paced, online birth prep course developed with pelvic health physiotherapist, @kelseyvalentinept Head to www.jstrakerfitness.com to check it out. Click on courses and then select Birth Prep 2.0.
🙋♀️🙋♀️🙋♀️ 𝗶𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗽𝘂𝗺𝗽𝗲𝗱 𝗳𝗼𝗿 𝘁𝗵𝗶𝘀 𝘄𝗲𝗲𝗸! The Summer Sweat Series starts TOMORROW! 25 free workouts, right here on Instagram. You can catch me live at 𝟳:𝟯𝟬𝗮𝗺 𝗘𝗦𝗧 𝗼𝗻 𝗧𝘂𝗲𝘀𝗱𝗮𝘆 𝗳𝗼𝗿 𝗮 𝟯𝟬 𝗺𝗶𝗻 𝗛𝗜𝗜𝗧 𝗦𝘁𝗿𝗼𝗻𝗴 𝗰𝗹𝗮𝘀𝘀. If you want to have a say in what the class looks like, head to my stories and share your 2 cents. AND, if that’s not enough, I’ve still got a few other live classes for you too. 𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆: Core Restore: 11:30am EST 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆: Strong & Fierce: 8:30am EST 𝗦𝘂𝗻𝗱𝗮𝘆: Stronger Together: 8:45am: Lake Ontario Park Or grab an unlimited pass to get access to the Stronger Together Member Area to check out the strong at home strength program, live classes and over 130 prerecorded workouts. 𝗟𝗲𝘁’𝘀 𝗳𝗶𝗻𝗶𝘀𝗵 𝘁𝗵𝗲 𝘀𝘂𝗺𝗺𝗲𝗿 𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗧𝗼𝗴𝗲𝘁𝗵𝗲𝗿 𝘁𝗲𝗮𝗺! 🎥 @davidyateman360 🎵 bensound.com Quote: @sophia.joan.short
If you’re looking for fitness that meets YOU where you are at, supports YOU on your journey and welcomes YOU with open arms, look no further. Come check out a class and see what JS Fitness is all about. Virtual Monday: Total Body Strong: 7:30am EST Thursday: HiLo Heat: 7:30am EST Thursday: Core Restore: 11:30am EST In person Sunday: Stronger Together: 8:45am EST: Lake Ontario Park All women welcome- no matter where you are at in your fitness journey, no matter what you’re wearing, if your littles are running around or if your hair is in the same top knot it’s been in all week. Show up as you are and we will make sure you get the workout in you need. Interested in the on demand library so you can access a class whenever works for you, from the comfort of your own home? Check out an unlimited membership. Link in bio for more details. I look forward to sweating with you this week! 🎥 @davidyateman360 🎵 bensound.com
We’re back from our little family vacay and I’m ready to sweat with you all! We’ve got three live classes on the schedule: 𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆 𝟽:𝟹𝟶𝙖𝙢 𝙀𝙎𝙏 𝙃𝙞𝙇𝙤 𝙃𝙚𝙖𝙩 45 min class with the option to leave after 30 mins I’ve got a full body high intensity interval workout planned with a glute burnout to finish planned for you. 🍑🔥 𝟭𝟭:𝟯𝟬𝙖𝙢 𝙀𝙎𝙏 𝘾𝙤𝙧𝙚 𝙍𝙚𝙨𝙩𝙤𝙧𝙚 30 min full body workout A little breath work, a little strength, a little cardio, a little core and a lot of opportunities to adjust the workout to meet you where you are at in your journey. 𝗦𝘂𝗻𝗱𝗮𝘆 𝟴:𝟰𝟱𝙖𝙢 -𝙇𝙖𝙠𝙚 𝙊𝙣𝙩𝙖𝙧𝙞𝙤 𝙋𝙖𝙧𝙠- 𝙎𝙩𝙧𝙤𝙣𝙜𝙚𝙧 𝙏𝙤𝙜𝙚𝙩𝙝𝙚𝙧 45min full body boot camp style class Grab those medium dumbbells and join us for this fun class where we promise you will sweat, smile, shake and get a chance to connect with other moms in the same boat as you. And if none of those times work, the prerecorded library is always available to you so you can pick the workout you need and get it in when it works for you. Remember that the summer month pass is only on sale for a few more days and then prices go back up as we gear up for some exciting new offerings for fall! Link in bio to learn more and register. Who’s ready to have a great week together? 🎥 @davidyateman360 🎵www.bensound.com
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Nearby health & beauty businesses
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Pause douceur - Relation d'aide
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Toronto M9B0A1
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Avenue Maguire, Quebec
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London, London
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Montreal
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Des Bassins, Montreal
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Mind. Body. Skin with Jennifer - VIP Group
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The first ever Social Sweat is this Sunday, May 15, at 1pm at Health in Focus East! .ygk
Come solo or bring your partner and/or your littles to this sweaty 45 min strength and conditioning class. Variations will be available so you can get the workout you need, no matter where you are at in your journey. After class we’ll head over to for refreshments.
This class is free for all members and 1:1 clients and $12 for everyone else. Click the link in my bio to sign up.
Space is limited, but if 1 class fills I will happily add another one.
Come solo or bring your partner and/or your littles to this sweaty 45 min strength and conditioning class. Variations will be available so you can get the workout you need, no matter where you are at in your journey. After class we’ll head over to for refreshments.
This class is free for all members and 1:1 clients and $12 for everyone else. Click the link in my bio to sign up.
Space is limited, but if 1 class fills I will happily add another one.
Motherhood is anything but predictable.
Even the most well thought out plans can go wayside.
Take today. Everly and I were going to catch the train and get to the airport with plenty of time to catch our flight to London. But in a turn of events our train was delayed, and delayed again, and yet again, until it was scheduled to depart 2 hours later. And this would leave us crunched for time and potentially miss our flight.
So we pivoted and made the drive into Toronto. And now we sit, with time to spare ready to board our plane.
Pivoting, shifting plans, adjusting and adapting are huge in motherhood. It happens all the time, especially in those first few years.
And this is one of the many reasons I love the Stronger Together Membership. You get live classes for accountability but when life happens and you have to pivot or shift, you have access to the on demand library so you can push play whenever you want for as long as you want.
No stressing that your little’s nap times have changed or that you have to clean up a blow out on the way out the door or that you have to pack all the things in the diaper bag.
You get all the benefits of sweating and moving your body in a way that works for you and your life.
And it just so happens the Stronger Together Membership is on sale right now. Use code Strong4Summer to try out the membership and do fitness on your terms during pregnancy, postpartum and beyond. Link in bio.
Even the most well thought out plans can go wayside.
Take today. Everly and I were going to catch the train and get to the airport with plenty of time to catch our flight to London. But in a turn of events our train was delayed, and delayed again, and yet again, until it was scheduled to depart 2 hours later. And this would leave us crunched for time and potentially miss our flight.
So we pivoted and made the drive into Toronto. And now we sit, with time to spare ready to board our plane.
Pivoting, shifting plans, adjusting and adapting are huge in motherhood. It happens all the time, especially in those first few years.
And this is one of the many reasons I love the Stronger Together Membership. You get live classes for accountability but when life happens and you have to pivot or shift, you have access to the on demand library so you can push play whenever you want for as long as you want.
No stressing that your little’s nap times have changed or that you have to clean up a blow out on the way out the door or that you have to pack all the things in the diaper bag.
You get all the benefits of sweating and moving your body in a way that works for you and your life.
And it just so happens the Stronger Together Membership is on sale right now. Use code Strong4Summer to try out the membership and do fitness on your terms during pregnancy, postpartum and beyond. Link in bio.
𝗥𝗲𝗴𝗶𝘀𝘁𝗿𝗮𝘁𝗶𝗼𝗻 𝗶𝘀 𝗼𝗽𝗲𝗻 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗳𝗶𝗿𝘀𝘁 𝗲𝘃𝗲𝗿 𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗧𝗼𝗴𝗲𝘁𝗵𝗲𝗿 𝗥𝗲𝘁𝗿𝗲𝗮𝘁.
3 days of sun, sweat and smiles in beautiful Kelowna, British Columbia, August 18-21.
Including a yoga class and a private wine tour with
Head to the link in my bio to learn more and snag your spot.
Questions? Drop them below.
Interested? Tag a friend or two and get them to join you.
3 days of sun, sweat and smiles in beautiful Kelowna, British Columbia, August 18-21.
Including a yoga class and a private wine tour with
Head to the link in my bio to learn more and snag your spot.
Questions? Drop them below.
Interested? Tag a friend or two and get them to join you.
Packing to move means purging and going through boxes of stuff that have survived many moves.
I was digging through a box yesterday and came across my teaching portfolio- this arts and crafts type project they made us finish at the end of our teaching degree to take on interviews to show potential employers all the amazing things we’ve done, what our teaching philosophies are and who we are as people.
This definition was on the cover.
I made that portfolio over 15 years ago, and still to this day, this is my teaching philosophy, just substitute coach for teacher.
I am not an expert. I am not a guru. I am not the boss.
I am a guide.
A motivator.
A supporter.
A teacher.
A coach.
And together we can work towards your fitness goals during pregnancy, postpartum and beyond.
If this is the kind of support you’re looking for during these incredible chapters, send me a message and let’s chat.
What do you think of this definition of a teacher and coach? I’d love to know your thoughts.
I was digging through a box yesterday and came across my teaching portfolio- this arts and crafts type project they made us finish at the end of our teaching degree to take on interviews to show potential employers all the amazing things we’ve done, what our teaching philosophies are and who we are as people.
This definition was on the cover.
I made that portfolio over 15 years ago, and still to this day, this is my teaching philosophy, just substitute coach for teacher.
I am not an expert. I am not a guru. I am not the boss.
I am a guide.
A motivator.
A supporter.
A teacher.
A coach.
And together we can work towards your fitness goals during pregnancy, postpartum and beyond.
If this is the kind of support you’re looking for during these incredible chapters, send me a message and let’s chat.
What do you think of this definition of a teacher and coach? I’d love to know your thoughts.
Time is flying, isn’t it? Or maybe it’s just me.
In exactly 2 months we will be moving across the country and making a new home for ourselves in Kelowna.
Before we make that move though, it’s regularly scheduled programming around here.
🎉Online classes are still running 5x a week.
🎉In person classes are running most Sundays at Health in Focus East. Stay tuned to my stories for when classes are running.
🎉In person training is on Tuesday in Kingston. I have room for one more person at 11am. Send me a message to claim it.
🎉In person training is on Friday in Belleville. The last six week session starts May 13. Check out their website to register.
🎉 I’m planning 2 social sweats, one for May and one for June. Bring your partner and your littles or come solo. We’ll sweat and then head over to Fine Balance for refreshments. More details coming your way soon.
🎉The Stronger Together Membership is on sale for a limited time. Use code Strong4Summer to take advantage.
I’m looking forward to making the most of the time we have left in Kingston and sweating with all of you.
📸
In exactly 2 months we will be moving across the country and making a new home for ourselves in Kelowna.
Before we make that move though, it’s regularly scheduled programming around here.
🎉Online classes are still running 5x a week.
🎉In person classes are running most Sundays at Health in Focus East. Stay tuned to my stories for when classes are running.
🎉In person training is on Tuesday in Kingston. I have room for one more person at 11am. Send me a message to claim it.
🎉In person training is on Friday in Belleville. The last six week session starts May 13. Check out their website to register.
🎉 I’m planning 2 social sweats, one for May and one for June. Bring your partner and your littles or come solo. We’ll sweat and then head over to Fine Balance for refreshments. More details coming your way soon.
🎉The Stronger Together Membership is on sale for a limited time. Use code Strong4Summer to take advantage.
I’m looking forward to making the most of the time we have left in Kingston and sweating with all of you.
📸
Are you ready to get Strong 4 Summer?
Have you been thinking about trying out the Stronger Together Membership?
Are you looking for online fitness classes for pregnancy, postpartum and beyond?
If you answered yes, this post is for you!
Sales don’t happen very often around here but summer is worth celebrating, in my opinion. And there’s no better way to celebrate than sweating and getting stronger together with an amazing group of women- another one of my strong opinions.
➡️ to check out the details and then head to the link in my bio to take advantage.
Feel free to tag a friend and let them know about this amazing offer!
Have you been thinking about trying out the Stronger Together Membership?
Are you looking for online fitness classes for pregnancy, postpartum and beyond?
If you answered yes, this post is for you!
Sales don’t happen very often around here but summer is worth celebrating, in my opinion. And there’s no better way to celebrate than sweating and getting stronger together with an amazing group of women- another one of my strong opinions.
➡️ to check out the details and then head to the link in my bio to take advantage.
Feel free to tag a friend and let them know about this amazing offer!
Movement doesn’t need to look the same every day, in every season or even every set.
𝗔𝗻𝗱 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗧𝗼𝗴𝗲𝘁𝗵𝗲𝗿 𝗠𝗲𝗺𝗯𝗲𝗿𝘀𝗵𝗶𝗽 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝘁𝗵𝗲 𝗳𝗿𝗲𝗲𝗱𝗼𝗺 𝗮𝗻𝗱 𝗽𝗼𝘄𝗲𝗿 𝘁𝗼 𝘁𝘂𝗻𝗲 𝗶𝗻𝘁𝗼 𝘄𝗵𝗮𝘁 𝗶𝘁 𝗶𝘀 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝗮𝗻𝗱 𝘁𝗵𝗲𝗻 𝗺𝗮𝗸𝗲 𝗰𝗵𝗼𝗶𝗰𝗲𝘀 𝘁𝗵𝗮𝘁 𝘄𝗶𝗹𝗹 𝗴𝗲𝘁 𝘆𝗼𝘂 𝘁𝗵𝗮𝘁.
Whether it’s:
⭐️ by choosing a different workout style from core to strength to hiit
⭐️ or mid workout by choosing the variety of movement that meets your needs because no matter the class I provide you with all the options
⭐️ or by pushing play on a day/time that works for you
You are in control of your fitness journey.
𝗝𝗼𝗶𝗻 𝘂𝘀 𝗶𝗻 𝘁𝗵𝗲 𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗧𝗼𝗴𝗲𝘁𝗵𝗲𝗿 𝗠𝗲𝗺𝗯𝗲𝗿𝘀𝗵𝗶𝗽 𝘁𝗼 𝗱𝗼 𝗳𝗶𝘁𝗻𝗲𝘀𝘀, 𝗱𝘂𝗿𝗶𝗻𝗴 𝗽𝗿𝗲𝗴𝗻𝗮𝗻𝗰𝘆, 𝗽𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺 𝗮𝗻𝗱 𝗯𝗲𝘆𝗼𝗻𝗱, 𝗼𝗻 𝘆𝗼𝘂𝗿 𝘁𝗲𝗿𝗺𝘀. 𝗟𝗶𝗻𝗸 𝗶𝗻 𝗯𝗶𝗼 𝗳𝗼𝗿 𝗱𝗲𝘁𝗮𝗶𝗹𝘀.
𝗔𝗻𝗱 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗧𝗼𝗴𝗲𝘁𝗵𝗲𝗿 𝗠𝗲𝗺𝗯𝗲𝗿𝘀𝗵𝗶𝗽 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝘁𝗵𝗲 𝗳𝗿𝗲𝗲𝗱𝗼𝗺 𝗮𝗻𝗱 𝗽𝗼𝘄𝗲𝗿 𝘁𝗼 𝘁𝘂𝗻𝗲 𝗶𝗻𝘁𝗼 𝘄𝗵𝗮𝘁 𝗶𝘁 𝗶𝘀 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝗮𝗻𝗱 𝘁𝗵𝗲𝗻 𝗺𝗮𝗸𝗲 𝗰𝗵𝗼𝗶𝗰𝗲𝘀 𝘁𝗵𝗮𝘁 𝘄𝗶𝗹𝗹 𝗴𝗲𝘁 𝘆𝗼𝘂 𝘁𝗵𝗮𝘁.
Whether it’s:
⭐️ by choosing a different workout style from core to strength to hiit
⭐️ or mid workout by choosing the variety of movement that meets your needs because no matter the class I provide you with all the options
⭐️ or by pushing play on a day/time that works for you
You are in control of your fitness journey.
𝗝𝗼𝗶𝗻 𝘂𝘀 𝗶𝗻 𝘁𝗵𝗲 𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗧𝗼𝗴𝗲𝘁𝗵𝗲𝗿 𝗠𝗲𝗺𝗯𝗲𝗿𝘀𝗵𝗶𝗽 𝘁𝗼 𝗱𝗼 𝗳𝗶𝘁𝗻𝗲𝘀𝘀, 𝗱𝘂𝗿𝗶𝗻𝗴 𝗽𝗿𝗲𝗴𝗻𝗮𝗻𝗰𝘆, 𝗽𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺 𝗮𝗻𝗱 𝗯𝗲𝘆𝗼𝗻𝗱, 𝗼𝗻 𝘆𝗼𝘂𝗿 𝘁𝗲𝗿𝗺𝘀. 𝗟𝗶𝗻𝗸 𝗶𝗻 𝗯𝗶𝗼 𝗳𝗼𝗿 𝗱𝗲𝘁𝗮𝗶𝗹𝘀.
Are you ready to get stronger for summer?
If you answered yes, join us in the Stronger Together Membership!
The Stronger Together Membership is your one stop shop for online fitness for pregnancy, postpartum and beyond.
⭐️ live group fitness classes- HIIT, HiLo, Strength & Conditioning, Prenatal
⭐️ on demand library
⭐️ monthly strength training program
⭐️ monthly guest speakers
⭐️ and from now until the end of June, a weekly in person class too!
Click the link in my bio to learn more and sign up.
Drop a 💪🏻💪🏼💪🏽💪🏾💪🏿 if you’re ready to get Stronger for Summer with the Stronger Together Membership.
If you answered yes, join us in the Stronger Together Membership!
The Stronger Together Membership is your one stop shop for online fitness for pregnancy, postpartum and beyond.
⭐️ live group fitness classes- HIIT, HiLo, Strength & Conditioning, Prenatal
⭐️ on demand library
⭐️ monthly strength training program
⭐️ monthly guest speakers
⭐️ and from now until the end of June, a weekly in person class too!
Click the link in my bio to learn more and sign up.
Drop a 💪🏻💪🏼💪🏽💪🏾💪🏿 if you’re ready to get Stronger for Summer with the Stronger Together Membership.
It’s often advised that everyone should see a pelvic health physiotherapist after giving birth.
Or that you shouldn’t leak p*e when you’re exercising or sneezing or coughing.
Or that you should or shouldn’t __________. Let’s be honest- when it comes to pregnancy, postpartum, motherhood, everyone has an opinion.
But you know what? Your opinion is the one that matters the most.
That’s it. That’s the message.
If you’re leaking and it doesn’t bother you, you do you.
If you don’t want to see a pelvic health physiotherapist- don’t.
You know what is best and right for you.
You get to decide what you want to do, what symptoms you choose to seek support for, when you want to get help and who you work with.
My job is to provide you with all of the information you need to make the best decision for you, in that moment. And then to support you in that decision as you move forward towards your goals- with zero judgement for the decisions that you make.
You don’t need to seek treatment for every symptom and you can also change your mind whenever you’d like.
It’s your body.
It’s your journey.
And I’d love to support you as you do fitness on your terms.
If this sounds like the support you’d like during your postpartum return to fitness, I have 1 more in person spot available on Tuesdays at Health in Focus east. Send me a message to claim it.
Or that you shouldn’t leak p*e when you’re exercising or sneezing or coughing.
Or that you should or shouldn’t __________. Let’s be honest- when it comes to pregnancy, postpartum, motherhood, everyone has an opinion.
But you know what? Your opinion is the one that matters the most.
That’s it. That’s the message.
If you’re leaking and it doesn’t bother you, you do you.
If you don’t want to see a pelvic health physiotherapist- don’t.
You know what is best and right for you.
You get to decide what you want to do, what symptoms you choose to seek support for, when you want to get help and who you work with.
My job is to provide you with all of the information you need to make the best decision for you, in that moment. And then to support you in that decision as you move forward towards your goals- with zero judgement for the decisions that you make.
You don’t need to seek treatment for every symptom and you can also change your mind whenever you’d like.
It’s your body.
It’s your journey.
And I’d love to support you as you do fitness on your terms.
If this sounds like the support you’d like during your postpartum return to fitness, I have 1 more in person spot available on Tuesdays at Health in Focus east. Send me a message to claim it.
The experiences and reviews from past Birth Prep 2.0 participants say it all.
- reduce your fear
- reduce your risk of tearing, assisted delivery and c-section
- learn all about your options in an unbiased way
- feel prepared and empowered for labor, delivery and postpartum recovery
Our next sessions starts in 2 days. Sign up today to take advantage of the 2 live Q&As, with and I, that are included with this session. Link in bio.
- reduce your fear
- reduce your risk of tearing, assisted delivery and c-section
- learn all about your options in an unbiased way
- feel prepared and empowered for labor, delivery and postpartum recovery
Our next sessions starts in 2 days. Sign up today to take advantage of the 2 live Q&As, with and I, that are included with this session. Link in bio.
I was terrified to give birth. I took the traditional birth prep courses and I was still terrified.
Nobody addressed how my fear could impact my body and my experience. Nobody talked about how to overcome or work through the fears I had.
It’s normal to be scared and worried, especially if this is your first time giving birth. There are so many unknowns and uncontrollables.
But, knowledge and education truly are power when it comes to preparing for labor and birth and and I want to provide you with as much as we can to help you feel empowered throughout your pregnancy, during labor, as you give birth and when you recover postpartum.
So you can confidently say-
I’ve got this! And I can do this!
Our next session of Birth Prep 2.0 starts in 1 week. Join us for this 4 week, online, comprehensive birth prep course. Link in bio to register.
Nobody addressed how my fear could impact my body and my experience. Nobody talked about how to overcome or work through the fears I had.
It’s normal to be scared and worried, especially if this is your first time giving birth. There are so many unknowns and uncontrollables.
But, knowledge and education truly are power when it comes to preparing for labor and birth and and I want to provide you with as much as we can to help you feel empowered throughout your pregnancy, during labor, as you give birth and when you recover postpartum.
So you can confidently say-
I’ve got this! And I can do this!
Our next session of Birth Prep 2.0 starts in 1 week. Join us for this 4 week, online, comprehensive birth prep course. Link in bio to register.