#appliedfunctionalscience

ESSENTIAL MOM MOVEMENT SERIES: Exercise 1️⃣ . 🙋🏻‍♀️A staggered stance ground to standing!! Yes please!! . 🤗Part of my reintegration process after delivering my second set of twins and recovery from a giant 10 finger diastasis was to improve the motion in both my thoracic spine and hips!! . ❤️This fun pattern does both!! Walk out but don’t let one hand cross in front of the other. It’s like a hand “skuffle” (for all of my fellow fellows of #appliedfunctionalscience )! . 🤚 The hand position puts the upper body into a slight lateral flexion and rotation toward the back hand plus the load of gravity on the core! . 💥Enjoy 6-8 walkouts of this fun movement!! (at Holly Springs, North Carolina) https://www.instagram.com/p/Bu3Y7mSlBOa/?utm_source=ig_tumblr_share&igshid=1m983w2ex86f5

ESSENTIAL MOM MOVEMENT STRENGTH 💪 SERIES: Exercise 7️⃣ . 🔼 Challenging the core means training in all three planes of motion from a variety of positions. . ❤️ 💯 credit for my education to @dtgrayinstitute and @garywynngray and GIFT. If you want to learn the truths of movement look to the gray Institute. . 🙋🏻‍♀️Ladies, if you want lifelong pelvic floor health...train all of you as we are the sum of our parts! Thank you @pelvicore_pro and Female Chain Reaction for my women’s health education!! . 🤗Don’t forget to sign up for my newsletter at moms4health.com for more information!! . . . . . #moms4healthusa #womenshealth #femalefitness #giftfellow #appliedfunctionalscience #femalechainreaction #fitmoms #womensfitness #womenshealth #momfitness (at Holly Springs, North Carolina) https://www.instagram.com/p/Bp63AqthYuz/?utm_source=ig_tumblr_share&igshid=qqd2xpqm5pco

The ultimate ESSENTIAL MOM FITNESS TOOL!! . @3actslide Is that tool!! . If you are looking to invest in a home gym, skip the treadmill...get your self a @viprpro , @3actslide And @pelvicore_pro !! . Done!! . 🙋🏻‍♀️Who is ready to: ✅Get a great cardio workout ✅Improve resilience through your hips and abdominal wall ✅Subconsciously integrate your pelvic floor ✅Have fun . Here I chose three different patterns.. 1️⃣Slide to variable squat 2️⃣Slide to a variable squat with arm reaches 3️⃣Quick reactive slide (you can’t do this on your regular slide board) . 💥Join me for a moms4health small group class! Next one starting September 11th!! You can get your slide on!! . . . . . . . #moms4healthusa #resilence #giftfellow #appliedfunctionalscience #3actslide #hiphealth #twinmom #coretraining #reactivetraining #momhealth #momfitness #lifeisnotastraightline #keepgoing #fitnessmom (at Holly Springs, North Carolina) https://www.instagram.com/p/BnJGNr7Fxlu/?utm_source=ig_tumblr_share&igshid=1v54v2fedy3wo

ESSENTIAL MOM MOVEMENT STRENGTH 💪 CIRCUIT: Exercise 8️⃣ . 🧐Did you know there are many ways to train the pelvic floor in upright function? . 🧐Did you also know the abdominals are reactors that respond to a stimulus subconsciously? . 🤗You can create environments to optimize their function, but they are not functionally trained by conscious contraction . ❤️Here I am using one of @garywynngray 3D Maps performance movements for stability. . 🤗My goal is to preposition myself in the frontal plane and then use a top down driver with my arms to create a response from my abdominals in all three planes of motion. . 💥The @powerplateusa sends a bottom up reaction stimulating my pelvic floor and core! . 🙋🏻‍♀️Who loves #appliedfunctionalscience ! Knowing the truths of function just like the truths of nutrition is empowering and encouraging!! . 🔥Don’t forget to sign up for my newsletter at moms4health.com for full videos of the Essential Mom Movement Series!! . Thanks so much for reading and following! Now, go eat some awesome food and move A LOT with your kids! . . . . . #moms4healthusa #pelvichealth #pelvicfloorexercises #grayinstitute #giftfellow #appliedfunctionalscience #femalechainreaction #reallifefunction #momhealth #momfitness #diastasisrecti #coretraining #twinmom #hollyspringsfitness (at Holly Springs, North Carolina) https://www.instagram.com/p/BnGg6bul4Xg/?utm_source=ig_tumblr_share&igshid=147dzgzau2j71

ESSENTIAL MOM MOVEMENT STRENGTH 💪 CIRCUIT: Exercise 8️⃣ . 🤰Restoring your core after having babies! . 💁🏻‍♀️Think about it this way, the more you stretch/load the fascia, the more resilience you build! . This loading of the abdominal wall should occur in all three planes of motion to build a robust core. . ☝🏼Initially this exercise is performed with a small lunge and breath only. . 🧐Why? Because we don’t have the integrity in the very early postpartum period. . Slowly and progressively build your lunge, with the breath, add in an arm reach tall to the sky and finally add load. . The @powerplateusa Is an amazing tool that adds another load from the ground up in all three planes of motion. . Every cell in my body is being nourished by this whole body exercise from my @vivobarefoot Feet to my fingertips! . If you are a fitness pro, chek out @cmchristie1 and Female Chain Reaction for the applied functional science approach to women’s health and @burrell_education for great information on all things women’s health! . That’s it for this circuit!! Remember to sign up for my newsletter for access to giveaways and unique content each month!! . . . . . #moms4healthusa #postpartumfitness #twinmom #fascia #appliedfunctionalscience #womenshealth #pelvicfloor #powerplate #trainlikeagirl #momhealth #corerecovery #abdominalwall #diastasisrectirecovery #resilience (at Holly Springs, North Carolina)

ESSENTIAL MOM MOVEMENT MOBILITY CIRCUIT: Exercise 4️⃣ . Exercise does not have to be complicated to be effective. . 🌟Can you see how my head is even working here as a driver? . 🌟Did you know that, facially our bladder is literally hung from our neck!? . Can you see how this simple movement can subconsciously load the pelvic floor and get your body out of the forward and down mom posture? . Here I am using a simple combo on the @powerplateusa moving through a squat to a two hand reach laterally at overhead. . The goal is to dynamically mobilize my feet and ankles along with my upper back and shoulders. . Of course my hips and core have to work together to stabilize the movement. . PROGRESSION: 1️⃣ Initial range of motion👉🏽increase range of motion 2️⃣ Unloaded controlled 👉🏽 loaded 3️⃣ Controlled tempo 👉🏽 faster tempo . Always with diaphragmatic breathing! Stay tuned for exercise 5️⃣ tomorrow! . . . . . #moms4healthusa #powerplateusa #momfitness #pelvicfloor #core #simpleexercise #appliedfunctionalscience #giftfellow #grayinstitute #reallifeexercise #womenshealth #momhealth (at Holly Springs, North Carolina)

🌟Upright core training! . The recommendation to recover my diastasis after my first twin pregnancy from my maternal fetal medicine doctor was to, “get back to those crunches.” . 🤷🏻‍♀️What!!! No, no, no! . Unfortunately this is a common and dangerous recommendation. . Fortunately, I did not listen and carved my own path. . Here I am using the @3actslide to stimulate my pelvic floor from the bottom up and arm reaches from the top down. . Everything is functionally engaged here from my feet to my eyes! My core is working to help facilitate movement. I am not “telling” my pelvic floor or abdominal wall to contract...they are doing it on their own! . When I get off the slide, my core and pelvic floor keep working together all day. 🤗 . The @3actslide is an essential in any clinic or studio working with women’s health! . . . . . . #moms4healthusa #3actslide #womenshealth #pelvicfloor #diastasisrecti #twinmom #functionaltraining #coretraining #hipstrength #momfitness #trainforfunction #resilience #afs #appliedfunctionalscience #giftfellow (at Holly Springs, North Carolina)