Fitandwellmichelle

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Fitandwellmichelle Fitandwellmichelle is a women's fitness & nutrition + pre/postnatal coach.

I share effective workouts and nutrition advice to help women build confidence and gain strength in motherhood.

10/22/2026

Easiest smoothie recipe to improve tissue repair and immune function for healing faster after a c-section.

It’s simple, we’re combining essential vitamins and minerals together to boost our healing process. Iron, vitamins C, vitamin D, vitamin A, fiber, collagen and protein.

Here’s the recipe:
1 cup unsweetened almond milk
1/3 cup frozen spinach
1/2 cup frozen cauliflower
1 cup frozen berries
1 scoop Legion Collagen
1/2 scoop Legion protein (code”FitAndWell”) to save$
Top with granola (that has flax, oats, chia) and a kiwi

Save this for later and make sure you follow along as I share more of my 3rd c-section recovery journey.

10/21/2026

8 weeks after my 3rd C-Section, these are exercises I’m doing to heal faster as a prenatal and postnatal fitness specialist.

These movements are a step up from those we’ve done for weeks 2, 3, all the way to 7 after birth. For week 8 I’m adding in incline exercises, added accessories and more to not only reconnect my deep core and breath, but improve my strength too.

I created other reels on what movements I did for weeks 2-7 post surgery. Check my page to find those too. I recommend starting those before doing these if you haven’t moved much yet (since they’re progressive).

Make sure you save this for later and try it out yourself. Aim for 45 seconds of each movement 1-2x through.

Incline mountain climber
Incline cross climber
Incline push up (or from knees)
Incline knee to elbow crunch
Deadlift with ball squeeze
Squat with ball squeeze
Oblique March
March press and hold

More c-section recovery tips coming soon. Follow along on my c-section recovery journey. 💕

Comment “C-SECTION” to follow my exact program.

Garmin Garmin Fitness & Wellness Amazon CALIA

I’m honestly not trying to judge. And mostly because there is either conflicting information out there or no information...
10/19/2026

I’m honestly not trying to judge. And mostly because there is either conflicting information out there or no information given to us as we heal from a C-Section.

It’s a part of healthcare I wish was different. But I’m here to help you navigate postpartum and feel like you are capable of enjoying this phase.

Comment “C-SECTION” below to get my rehab program sent to your inbox.

I hear this all the time. Women are scared about the c-section shelf never going away. Or they will never lose the “baby weight”. I have had three c-sections (currently 7 weeks postpartum) and my goal is to show it IS POSSIBLE.

I know you’ll want to run to drop weight, but if you haven’t started strength training or single leg polymeric FIRST, running will likely hurt more than help. My C-Section program progressively builds you up from week 2 post surgery to running. 🙋🏼‍♀️

Postpartum needs intentionally exercise - from stretching to training to pelvic floor and breath work. Doing random workouts and hoping you’ll heal fully is like shooting a ton of darts at a board praying on hits the bullseye.

Just because you had a C-section doesn’t mean your pelvic floor can be ignored. Pregnancy itself does a number on your pelvic floor, even before birth. Ana your core is interconnected to your pelvic floor - with a C-section surgery cutting an spilling through muscles and layers, it can create pelvic floor issues. Leaking? Heaviness? Tension? Signs your pelvic floor needs some care.

Movement is HEALING. Let me say it louder for the people in the back. Movement is HEALING. In those early days, get up and walk around the room, do ankle pumps and angel wings. Gently move your body to stimulate blood flow and circulation. Each week you can add a little more movement and further walks into your day. This is HELPFUL not hurtful. As soon as you stop moving, that’s when aches and pains really set in and it becomes even harder to climb out of it. Not sure where to start?
👉🏻Comment “c-section” below and I’ll send you a link to my app that has the exact movements and exercises I’m doing to build my way up postpartum.

10/19/2026

Your posture after a C-section matters more than you think for healing faster.

When you’re guarding your scar, it’s so easy to fall into that swayback slouch — and that’s when your low back starts aching, your core stays disconnected, and everyday mom movements feel harder.

In this one I’m showing the exact strengthening + stretching I’m doing at 7 weeks post my 3rd C-section to rebuild posture, reconnect my core, and feel more stable standing, lifting, and carrying.

These are gentle but effective — start where you are and listen to your body, especially around your incision.

Save this to try when you need a reset and follow along — I’m sharing my full C-section recovery journey so we can heal together 💕

10/16/2026

Did I choose the better dress? Be honesttttt. 👀
I love that I can feel good at 7 weeks post c-section.

Wearable pump friendly outfits for the win.

Amazon Amazon Fashion

10/15/2026

The exact core exercises im doing 7 weeks after my 3rd c-section as a prenatal and postnatal fitness specialist.

These movements will improve functionality for everyday motherhood moments, work on scar mobilization, minimize aches and pains, and begin to reconnect your core especially in the cross body sling that was disrupted during delivery.

I created other reels on what movements I did for weeks 2-6 post surgery. Check my page to find those too. I recommend starting those before doing these if you haven’t moved much yet (since they’re progressive).

Make sure you save this for later and try it out yourself. Aim for 45 seconds of each movement 1-2x through.

Core ball squeeze single leg lift
Adductor squeeze double knee lift
Cross body press
Lean backs with squeeze
Side plank on knees + press
Ball rolls
Pillow lay

More c-section recovery tips coming soon. Follow along on my c-section recovery journey. 💕

Comment “C-SECTION” to follow my exact program.

Garmin Garmin Fitness & Wellness Amazon

10/13/2026

Seven weeks post my third C-section and I’m giving you the deets on my updates.

From how my scar is feeling, to movement strategies, to reality of postpartum, this has been quite a journey and I love sharing it with you 💕

If you’ve recently had a C-section, keep your head up and keep gently moving, it does get better.

Follow along to do this postpartum journey together 🙌🏻

10/12/2026

What to do when your low back HATES you when you’re cleared after a C-section. I hear this all of the time: “my low back is ACHING after I started lifting weights (or my baby!), whyyy?”

Here’s the thing:
- you didn’t start to rebuild your core enough
- your posture throughout the day is poor
- you lifted too heavy to start out
Or a combo of the three.

Not sure where to begin? Follow me because I have posture, core exercises, and braving techniques I just posted and more to come during my postpartum journey.

Save this as a reminder to check all three things when your back hurts and share to encourage others 💕

Outfit
Shoes

10/12/2026

What to do when your low back HATES you when you’re cleared after a C-section. I hear this all of the time: “my low back is ACHING after I started lifting weights (or my baby!), whyyy?”

Here’s the thing:
- you didn’t start to rebuild your core enough
- your posture throughout the day is poor
- you lifted too heavy to start out
Or a combo of the three.

Not sure where to begin? Follow me because I have posture, core exercises, and braving techniques I just posted and more to come during my postpartum journey.

Save this as a reminder to check all three things when your back hurts and share to encourage others 💕

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