Birth Body Soul

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Birth Body Soul

Providing supportive community & valuable resources to empower you throughout your motherhood journey

12/03/2026

Feels like she’s already trying to escape 😱

We’ve (mostly) finished our registry and started purging the house more to make room for all the things 🥴

06/02/2026

Halfway how?!

Time is flying and I need it to chilllll

Lots to do before baby girls arrival this summer, but thankful I’ve been feeling pretty good 💛

Currently working on a registry - if you have any must haves lmk below 🙏🏼

18/12/2025

3 things I wish everyone was taught about pushing:

1️⃣ Start every push with an inhale.
A deep diaphragmatic breath sends pressure down into your pelvic floor, helping it open and expand. This works best when your diaphragm (ribs) is stacked over your pelvic floor (hips).

2️⃣ You’ll likely start pushing when baby is in your mid-pelvis.
This space opens best with asymmetrical positions, or when one leg is doing something different than the other. Think side-lying with one leg on a peanut ball, standing with one foot elevated, or sitting with one leg propped.

3️⃣ You can open your pelvic outlet front to back and side to side.
Free your tailbone to open front to back. Bring your knees slightly narrower than your ankles to open side to side. More space = easier movement for baby.

Save this and practice diaphragmatic breathing and various labor positions now, and you’ll set your body up to work smarter, not harder during labor.

Childbirth education | birth education | pushing positions | pregnancy | fit pregnancy | doula | labor preparation

28/07/2025

Which is your favorite??

Questionable things I say as a pregnancy and postpartum coach to help my clients find their deep core and pelvic floor muscles…
🌀 “Breathe in to open your butthole”
🥤 “Slurp a smoothie up through a straw in your vagina”
🧈 “Melt like butter”

Weird? Yes.
Effective? Also yes.

Because vague cues like “engage your core” or “squeeze your pelvic floor” don’t help most women actually feel what’s going on in their body.

And when you can’t connect with those muscles?
That’s when things like…
🔻 a low belly pooch
💧 leaking
😩 pressure, pain, or prolapse
…tend to show up—and stick around.

Swipe through to see the weird-but-wonderful cues I use with my clients to help them build strength that actually supports their body—through pregnancy, postpartum, and everything after.

Follow for fun + effective mom bod tips 💪🏽✨

18/07/2025

No, you don’t have to give up hip thrusts just because you’re pregnant!

But if they’re starting to feel uncomfortable, awkward, or like way too much pressure in your nether region... it’s time to modify.

Slides 3–9 show you how to adjust one of my favorite glute exercises so you can:
🍑 Keep making b***y gains
🤰🏽 Support your changing body
💪🏽 Feel safe + confident during your workouts
—all without sacrificing comfort or pelvic health

Save this post for your 2nd or 3rd trimester, and send it to your workout bestie who needs it too!

Want more smart, safe, and effective pregnancy workout modifications?
Comment “LIFT” and I’ll send you the link to my “Still Lifting, Just Shifting” e-book— your guide to safely and confidently squat, deadlift, press, pull, and more as your belly grows.

11/07/2025

My most requested birth prep routine as a prenatal fitness trainer and doula 👇🏽

Whether you’re weeks out or days away, there’s still so much you can do to create balance, alignment, and space in your body—so birth feels less overwhelming and more doable.

This is the real prep I walk my third trimester clients through to help them feel:
💪🏽 Strong
🤸🏽‍♀️ Mobile
👶🏽 Ready for labor and recovery

We’re talking:
✅ Breathwork to coordinate the core + pelvic floor
✅ Pelvic floor release work to make pushing easier
✅ Soft tissue release to reduce pain and tension
✅ Strategic movement to open each part of the pelvis
✅ And yes—strength training to top it all off

All of these pieces work together to help you feel more calm and confident in birth—and stronger on the other side of it too.

✨ Save this for your third trimester prep or send it to a friend who’s getting close!
Follow for more ways to feel strong, supported, and birth-ready. 💫

29/06/2025

If you’re a mom or mom to be, you need 4-7 💪🏽

Instead of training your core to bend, twist, or fold, you need anti-core training 🔥

This teaches your body to resist movement—so you can stay stable, supported, and pain-free through all the bending, lifting, baby-carrying chaos of mom life.

Whether you’re:
✨ Navigating a healing core
✨ Carrying a growing belly or car seat
✨ Managing pelvic pain, prolapse, or just trying to avoid setbacks...

Anti-core exercises are one of the smartest ways to build strength that actually translates to real life.

Swipe through to see the 4 types and how to start training your core for what it’s actually built to do 💪🏽

Your core doesn’t just support your workouts—it supports your life.

👉🏽 Follow for functional movement that makes motherhood feel stronger, not harder.

22/06/2025

I don’t want #4 for you.
Longer pushing, more tension, higher risk of tearing?
Nah. You deserve better than that. 🫶🏽

The truth is—most women go into birth thinking their pelvic floor is supposed to help push the baby out.
But really?
It needs to get the heck out of the way. 🏎️🏎️

If it can’t, your baby has to work harder to descend—and pushing gets way more intense than it needs to be.

The key to relaxing your PF isn’t doing more kegels... it’s learning to let gooooo.❄️
✨ Through breathwork
✨ Through mobility
✨ Through intentional relaxation

Swipe through to learn how to start prepping your pelvic floor for an easier, smoother pushing phase.

And follow to learn how to work *with* your body during pregnancy, birth, and postpartum - not against it 💪🏽

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