• 𝐐: 𝐈𝐟 𝐈 𝐡𝐚𝐝 𝐚 𝐜𝐞𝐬𝐚𝐫𝐞𝐚𝐧 𝐬𝐞𝐜𝐭𝐢𝐨𝐧, 𝐰𝐡𝐞𝐧 𝐜𝐚𝐧 𝐈 𝐫𝐞𝐭𝐮𝐫𝐧 𝐭𝐨 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞?⁠ ⁠ A: A c- section is major abdominal surgery, and should be treated as such (unfortunately, most doctors do not prescribe physical therapy at a mom’s postpartum check-up). ⁠ ⁠ Here are three tips on exercising after a c-section:⁠ ⁠ ✔️ Firstly, recovery from surgery will vary from individual to individual. And like any major surgery, it is advisable to seek physical therapy afterwards. A physical therapist’s work is incredibly valuable to promote tissue healing and to prescribe therapeutic exercises to regain abdominal strength. When you return to your healthcare provider for your six-week check-up, be your best advocate and inquire about physical therapy. The sooner you seek support after surgery, the better. And the good news, PT is not a huge time commitment, it may take just a few visits to get the skin and myofascial tissue feeling normal. ⁠ ⁠ ✔️ Deep belly breaths are the most simple and effective exercise to practice to re-engage core muscles. Pelvic floor muscles were stressed throughout your entire pregnancy. Practicing deep belly breaths can help to restore pelvic muscle strength and re-engage the deepest abdominal muscle, the Transversus.⁠ ⁠ ✔️ It’s important to have a targeted fitness program to help restore your core strength after a c-section. This is where I come in! I’ve worked with hundreds of mamas recovering from c-sections in my acclaimed “From The Core: Post-Natal Recovery Class”. This PHYSICAL THERAPIST APPROVED 4-week course will address all common postpartum challenges so that you can safely and effectively return to exercise, and feel more confident about what your postpartum body can do. ⁠ ⁠ Ready to invest in YOU? Click the link in bio to join, and grab your special 🎁 BONUSES.⁠
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    𝐐: 𝐈𝐟 𝐈 𝐡𝐚𝐝 𝐚 𝐜𝐞𝐬𝐚𝐫𝐞𝐚𝐧 𝐬𝐞𝐜𝐭𝐢𝐨𝐧, 𝐰𝐡𝐞𝐧 𝐜𝐚𝐧 𝐈 𝐫𝐞𝐭𝐮𝐫𝐧 𝐭𝐨 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞?⁠ ⁠ A: A c- section is major abdominal surgery, and should be treated as such (unfortunately, most doctors do not prescribe physical therapy at a mom’s postpartum check-up). ⁠ ⁠ Here are three tips on exercising after a c-section:⁠ ⁠ ✔️ Firstly, recovery from surgery will vary from individual to individual. And like any major surgery, it is advisable to seek physical therapy afterwards. A physical therapist’s work is incredibly valuable to promote tissue healing and to prescribe therapeutic exercises to regain abdominal strength. When you return to your healthcare provider for your six-week check-up, be your best advocate and inquire about physical therapy. The sooner you seek support after surgery, the better. And the good news, PT is not a huge time commitment, it may take just a few visits to get the skin and myofascial tissue feeling normal. ⁠ ⁠ ✔️ Deep belly breaths are the most simple and effective exercise to practice to re-engage core muscles. Pelvic floor muscles were stressed throughout your entire pregnancy. Practicing deep belly breaths can help to restore pelvic muscle strength and re-engage the deepest abdominal muscle, the Transversus.⁠ ⁠ ✔️ It’s important to have a targeted fitness program to help restore your core strength after a c-section. This is where I come in! I’ve worked with hundreds of mamas recovering from c-sections in my acclaimed “From The Core: Post-Natal Recovery Class”. This PHYSICAL THERAPIST APPROVED 4-week course will address all common postpartum challenges so that you can safely and effectively return to exercise, and feel more confident about what your postpartum body can do. ⁠ ⁠ Ready to invest in YOU? Click the link in bio to join, and grab your special 🎁 BONUSES.⁠
  • Throwback to the summer of 2011 when I was a brand new mom with two precious little humans! 😱🥰 The boys were born via c-section after an epic 36-hour induction. Their labor and delivery was a greater endurance event than the two combined Ironman Triathlons I endured 6 years prior! I will say with confidence, being in good physical shape going into pregnancy—and exercising at a level that was appropriate throughout most of my pregnancy— helped to set me up for a decent recovery. I was 8 weeks postpartum when I walked back into the gym to TEACH AMC’s Postnatal Recovery Class! Me. A first time mom. Of twins. Now teaching a class as a mom. For moms. It was a pivotal moment for Active Moms’ Club. I embraced all of the new moms in class. I still stay in touch with a few of the moms. We bonded. I learned so much about my recovery. I was the participant in class who had a c-section, but also the leader. And just like every new mom who walked through AMC’s doors— I had new found body confidence, NEW FRIENDS, renewed energy, and a whole new appreciation for a mom’s body! If you’re a new mom, I invite you to experience a similar transformation of strength, energy, confidence, and CONNECTION with AMC’s Postnatal Recovery Class. Going 1️⃣3️⃣ years strong— and physical therapist approved— the January session kicks-off on the 19th. 🔗 Link in bio to register, or go to bit.ly/FTC-class . . . . #postpartumbody #postpartumexercise #fourthtrimester
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    Throwback to the summer of 2011 when I was a brand new mom with two precious little humans! 😱🥰 The boys were born via c-section after an epic 36-hour induction. Their labor and delivery was a greater endurance event than the two combined Ironman Triathlons I endured 6 years prior! I will say with confidence, being in good physical shape going into pregnancy—and exercising at a level that was appropriate throughout most of my pregnancy— helped to set me up for a decent recovery. I was 8 weeks postpartum when I walked back into the gym to TEACH AMC’s Postnatal Recovery Class! Me. A first time mom. Of twins. Now teaching a class as a mom. For moms. It was a pivotal moment for Active Moms’ Club. I embraced all of the new moms in class. I still stay in touch with a few of the moms. We bonded. I learned so much about my recovery. I was the participant in class who had a c-section, but also the leader. And just like every new mom who walked through AMC’s doors— I had new found body confidence, NEW FRIENDS, renewed energy, and a whole new appreciation for a mom’s body! If you’re a new mom, I invite you to experience a similar transformation of strength, energy, confidence, and CONNECTION with AMC’s Postnatal Recovery Class. Going 1️⃣3️⃣ years strong— and physical therapist approved— the January session kicks-off on the 19th. 🔗 Link in bio to register, or go to bit.ly/FTC-class . . . . #postpartumbody #postpartumexercise #fourthtrimester
  • 🤱🏻What if you could have more energy to take care of your newborn and family members? 💥 What if you could significantly reduce your back aches and pains? 🙋🏻‍♀️ What if you could meet up with a supportive group of like-minded mamas once a week to connect, to share stories, ask questions and feel seen and heard? 💪🏻 What if you could get stronger and have more body confidence. 🏠 What if you could do all of that in the safety and comfort of your own home? NEW MAMAS— you CAN have all that, and more❣️ You are invited to join me for a brand NEW rollout of AMC’s Postnatal Recovery Class. The 4-week session kicks-off January 19th. This course is ideal for any mom who wants to safely return to exercise or BEGIN an exercise routine after baby. The best part — the class is physical therapist approved! Whether you had a c-section, never exercised a day in your life, or worked out regularly during pregnancy— a strategic course of recovery is critical for optimal wellness. We have openings in this live-streaming course for a few more mamas. Register today to score these useful 🎁 BONUSES: 1️⃣ A 45-minute Live-streaming Q+A session with a Women's Health Specialist, 2️⃣ New Momma Wrist Pain Guide, 3️⃣ My 5 Favorite Ab Exercises That Are NOT Crunches Infographic Link in bio to register, or bit.ly/FTC-class . . . . #postpartumrecovery #newmomanxiety #honestmotherhood #newmomlife
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    🤱🏻What if you could have more energy to take care of your newborn and family members? 💥 What if you could significantly reduce your back aches and pains? 🙋🏻‍♀️ What if you could meet up with a supportive group of like-minded mamas once a week to connect, to share stories, ask questions and feel seen and heard? 💪🏻 What if you could get stronger and have more body confidence. 🏠 What if you could do all of that in the safety and comfort of your own home? NEW MAMAS— you CAN have all that, and more❣️ You are invited to join me for a brand NEW rollout of AMC’s Postnatal Recovery Class. The 4-week session kicks-off January 19th. This course is ideal for any mom who wants to safely return to exercise or BEGIN an exercise routine after baby. The best part — the class is physical therapist approved! Whether you had a c-section, never exercised a day in your life, or worked out regularly during pregnancy— a strategic course of recovery is critical for optimal wellness. We have openings in this live-streaming course for a few more mamas. Register today to score these useful 🎁 BONUSES: 1️⃣ A 45-minute Live-streaming Q+A session with a Women's Health Specialist, 2️⃣ New Momma Wrist Pain Guide, 3️⃣ My 5 Favorite Ab Exercises That Are NOT Crunches Infographic Link in bio to register, or bit.ly/FTC-class . . . . #postpartumrecovery #newmomanxiety #honestmotherhood #newmomlife
  • This. ❤️ “When we develop a loving relationship with ourself in which we know we can count on us, we will always have someone on our side.” Thank you @effthismeditation I needed this today. 🥰 ・・・ You already know how to love yourself deeply and without strings because you do it for other people. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you find yourself confused about, "How do I go easier on me?" or "How should I deal with this grief and sadness that is overwhelming me?" then flip the script. Ask yourself: "What advice would I give to a dear friend going through this?" ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You might say something like: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • You are doing your best. • It's okay to take a mental health day. • I love you so much. I am so glad you were born. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Or, if it's more helpful, think of what you might say to a small child that you love: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Are you thirsty? • Do you need a nap? • Would you like a hug? • I love you so much. I am so glad you were born. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When we develop a loving relationship with ourself in which we know we can count on us, we will always have someone on our side. It's wonderful to be able to count on others. It's crucial to be able to rely on ourselves. We can chose to be our own ride-our-die, our own BFF, our own numero uno. Even if we can't do it all the time, we can do it sometimes. Start where you are. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I love you so much. I am, truly, so glad you were born. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Love, Liza . . . #mediationskills #changeyourperspective #loveyourselffirst
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    This. ❤️ “When we develop a loving relationship with ourself in which we know we can count on us, we will always have someone on our side.” Thank you @effthismeditation I needed this today. 🥰 ・・・ You already know how to love yourself deeply and without strings because you do it for other people. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you find yourself confused about, "How do I go easier on me?" or "How should I deal with this grief and sadness that is overwhelming me?" then flip the script. Ask yourself: "What advice would I give to a dear friend going through this?" ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You might say something like: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • You are doing your best. • It's okay to take a mental health day. • I love you so much. I am so glad you were born. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Or, if it's more helpful, think of what you might say to a small child that you love: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Are you thirsty? • Do you need a nap? • Would you like a hug? • I love you so much. I am so glad you were born. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When we develop a loving relationship with ourself in which we know we can count on us, we will always have someone on our side. It's wonderful to be able to count on others. It's crucial to be able to rely on ourselves. We can chose to be our own ride-our-die, our own BFF, our own numero uno. Even if we can't do it all the time, we can do it sometimes. Start where you are. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I love you so much. I am, truly, so glad you were born. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Love, Liza . . . #mediationskills #changeyourperspective #loveyourselffirst
  • I agree with @_happyasamother, breastfeeding was such a wild ride... especially with twins! ❤️ Double tap if you agree—Breastfeeding is hands down the hardest thing to adjust to as a new / first-time mom? . . . #breastfeedingmom #postpartumsupport #lactationsupport
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    I agree with @_happyasamother, breastfeeding was such a wild ride... especially with twins! ❤️ Double tap if you agree—Breastfeeding is hands down the hardest thing to adjust to as a new / first-time mom? . . . #breastfeedingmom #postpartumsupport #lactationsupport
  • Are you a new mom ready to start your postnatal fitness but don’t know how or where to begin? ❤️ AMC can help guide you. 👩‍🍼Link in bio to learn more & to register. TAG a new mom friend to share the love, and support new moms. 🥰 . . . #postnatalrecoveryclass #newmomsupport #newmomtips #newmomstruggles #womenshealthmatters #4thtribodies #fourthtrimester #momandbabyfitnessclass #momandbabyworkout #momandbabyclass #activemomsclub #onlinefitnesstrainer #onlinefitnessclasses #livestreamingfitness #postpartumfitness #postpartumbody #postpartumworkout #postnatalworkout #newmomworkout #physicaltherapistapproved #momssupportingmoms #momsofinfants #selfcareformoms #newmamas #fitnessfornewmoms #fitnessformom #postpartumfitnessplan #postpartumfitnessspecialist #diastasisrectiexercises #pelvicfloorexercises
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    Are you a new mom ready to start your postnatal fitness but don’t know how or where to begin? ❤️ AMC can help guide you. 👩‍🍼Link in bio to learn more & to register. TAG a new mom friend to share the love, and support new moms. 🥰 . . . #postnatalrecoveryclass #newmomsupport #newmomtips #newmomstruggles #womenshealthmatters #4thtribodies #fourthtrimester #momandbabyfitnessclass #momandbabyworkout #momandbabyclass #activemomsclub #onlinefitnesstrainer #onlinefitnessclasses #livestreamingfitness #postpartumfitness #postpartumbody #postpartumworkout #postnatalworkout #newmomworkout #physicaltherapistapproved #momssupportingmoms #momsofinfants #selfcareformoms #newmamas #fitnessfornewmoms #fitnessformom #postpartumfitnessplan #postpartumfitnessspecialist #diastasisrectiexercises #pelvicfloorexercises
  • I never get “that” Sunday feeling. My job is my passion so I always look forward to my week ahead. I love designing workout programs for my amazing community of supportive and like-minded mamas. 💕⁠ ⁠ 🗣 And I’m excited to share with you that I will expand my mom community with the launch of my NEW and IMPROVED “From The Core: Post Natal Recovery Program” on January 19th! ⁠ ⁠ I understand the importance that my new mamas have the opportunity to feel connected and supported— and this was even BEFORE the pandemic! Nowadays connection is more important than ever for new moms. ⁠ ⁠ This is why I’ve updated the Postnatal Recovery class. We will end each live-streaming session with "What Works for Mama's Now" time where we can share and connect with each other. ⁠ ⁠ You’ll be encouraged to share stories, experiences, mingle with the other moms, or simply listen. You will also get access to me throughout the week too, to provide motivation and accountability to be the best version of you.⁠ ⁠ AMC’s Postnatal Recovery class is more than just exercise and rehabilitation. It’s about #Connection and #Community.⁠ ⁠ ❤️ Do you know a new mama who would benefit from this course? Please take a moment and tag them below. ⁠
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    I never get “that” Sunday feeling. My job is my passion so I always look forward to my week ahead. I love designing workout programs for my amazing community of supportive and like-minded mamas. 💕⁠ ⁠ 🗣 And I’m excited to share with you that I will expand my mom community with the launch of my NEW and IMPROVED “From The Core: Post Natal Recovery Program” on January 19th! ⁠ ⁠ I understand the importance that my new mamas have the opportunity to feel connected and supported— and this was even BEFORE the pandemic! Nowadays connection is more important than ever for new moms. ⁠ ⁠ This is why I’ve updated the Postnatal Recovery class. We will end each live-streaming session with "What Works for Mama's Now" time where we can share and connect with each other. ⁠ ⁠ You’ll be encouraged to share stories, experiences, mingle with the other moms, or simply listen. You will also get access to me throughout the week too, to provide motivation and accountability to be the best version of you.⁠ ⁠ AMC’s Postnatal Recovery class is more than just exercise and rehabilitation. It’s about #Connection and #Community.⁠ ⁠ ❤️ Do you know a new mama who would benefit from this course? Please take a moment and tag them below. ⁠
  • Do you ever swing from eating and exercising really well one week to doing nothing at all the next? Do you have an inner critic that says things like:⁠ ⁠ ❌ "I ate one cookie. Well, I might as well finish the bag now.”⁠ ❌ “I didn’t exercise today so I might as well write off the rest of the week”.⁠ ❌ “I’ll start eating better on Monday. Until then I’ll eat whatever I want”. ⁠ ⁠ This is the “All-or-nothing” mentality and I have news for you mamas — it is illogical and unrealistic, and holding onto this mentality can hold you back from making true progress.⁠ ⁠ Let’s turn your mindset around.⁠ ⁠ Instead—create shades of grey, the continuum.⁠ ⁠ Ask yourself - How can I “nudge” myself just one “notch” up on the continuum towards better choices today? For example, if you ate 3 cookies for breakfast, that’s okay… you have the whole day ahead of you to make better choices. All is not lost for one decision. ⁠ ⁠ Need help? DM me and I’ll do my best to help you out. ⁠❤️⁠ ⁠ #HealthyEating #NutritionCoach ⁠
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    Do you ever swing from eating and exercising really well one week to doing nothing at all the next? Do you have an inner critic that says things like:⁠ ⁠ ❌ "I ate one cookie. Well, I might as well finish the bag now.”⁠ ❌ “I didn’t exercise today so I might as well write off the rest of the week”.⁠ ❌ “I’ll start eating better on Monday. Until then I’ll eat whatever I want”. ⁠ ⁠ This is the “All-or-nothing” mentality and I have news for you mamas — it is illogical and unrealistic, and holding onto this mentality can hold you back from making true progress.⁠ ⁠ Let’s turn your mindset around.⁠ ⁠ Instead—create shades of grey, the continuum.⁠ ⁠ Ask yourself - How can I “nudge” myself just one “notch” up on the continuum towards better choices today? For example, if you ate 3 cookies for breakfast, that’s okay… you have the whole day ahead of you to make better choices. All is not lost for one decision. ⁠ ⁠ Need help? DM me and I’ll do my best to help you out. ⁠❤️⁠ ⁠ #HealthyEating #NutritionCoach ⁠