Pregna-Fit

04/04/2024

So exciting to have Dr Lorelei back open in Albany next week!!

So today is day 3 of moving into our new office space - unpacking boxes and setting up new furniture! Storage unit is looking more empty. We will be ready to see patients as soon as next week.

Phones are working! Give us a call to schedule your appointment! We are here for you - for any breastfeeding or pumping concerns. If you are pregnant, we can help with any questions about lactation.

09/21/2021

GIVEAWAY!

Happy friday mamas! Who’s ready for a GIVEAWAY?! We’ve teamed up with to give one lucky mama a sweatshirt and leggings (valued over $200) from one of our favorite activewear brands! Whether you are pregnant or postpartum, this stylish and functional maternity wear is perfect for any active mom!

Here’s how to enter!
Follow &
Comment one thing you love about being pregnant/postpartum
Bonus Entries = Tag a friend! (Each entry counts as an additional entry)

Winner will be announced Monday, 9/20! Good luck mamas!

Hashtags:

09/21/2021

GIVEAWAY!

Happy Tuesday mamas! Who’s ready for a GIVEAWAY?! We’ve teamed up with to give one lucky mama a sweatshirt and leggings (valued over $200) from one of our favorite activewear brands! Whether you are pregnant or postpartum, this stylish and functional maternity wear is perfect for any active mom!

Here’s how to enter!
1. Follow &
2. Comment one thing you love about being pregnant/postpartum

Bonus Entries = Tag a friend! (Each entry counts as an additional entry)

Winner will be announced Thursday, 9/23! Good luck mamas!

08/25/2021

Raise your hand if you ❤️ high quality activewear! We are so excited to partner with our friends at , who specialize in athletic wear that you can enjoy during pregnancy and beyond! The colors in their new line are beyond gorgeous, functional and comfortable!

Use code NORA20 to save $20 on your next order!

08/22/2021

Movement is one of the most important tools you can utilize to maintain optimal posture throughout pregnancy. All jokes aside, ladies, motion is lotion! Having access to all types of movements (rotating, reaching, bending, etc.) throughout every stage of pregnancy will help to ensure a more comfortable 9 months!

Are you prone to back pain? Back pain experienced throughout pregnancy is often related to the strain on your back from the weight of your growing baby plus more limited movements. Let’s sustain movements on a regular basis! Try these quadruped thoracic rotations to mobilize the mid spine, upper & mid back muscles, chest muscles, and shoulder girdle. Make sure your eyes lead the way (where the eyes go, the head goes, and all the way down the spine) and that you are breathing throughout the movement. Try 6-8 repetitions on each side every morning when you wake up!

08/16/2021

We love the bird dog exercise - have you ever tried it with a resistance band? A banded bird dog can add more challenge due to added resistance for the pelvic floor and core muscles. Check out how to do this with good form below! ✨

To begin, start in a quadruped position (or on all fours) with your hands under your shoulders and knees under your hips. Try to keep your shoulders and hips squared to the floor throughout.

To begin your bird dog with a band, slide the band across the center of both of your feet. Make sure your toes are dorsi-flexed (pointed up) to keep the band secure on your down leg. Exhale and extend your opposite arm and leg out away from your torso, leading with your heel. Once your arm and leg are fully extended, take a second to stabilize there, then inhale, bring them back down and reset. We suggest you stay on the same arm/leg for 6-10 repetitions, then switch to the other arm and leg.

08/10/2021

Do you have tight hamstrings and lower back muscles?? These are super common during pregnancy! Weak and tight muscles can cause soreness and discomfort which can be compounded during the constant changes of pregnancy. So what do you do?? We have a few suggestions:
Move! Even if you go out for a walk or do a slow paced workout, movement can key to keeping tight muscles at bay.
Stretch! Putting your muscles through a full range of motion while breathing deeply and intentionally (through the nose, into the belly) can give excellent relief first thing in the morning or last thing before bed.
Find Support! Some chiropractors have a special additional certification in the Webster Technique. This training teaches them how to specifically address the expectant woman’s body to optimize the spine’s function and, in turn, the baby’s position. Not sure if there’s one in your area? Try searching online!
Meanwhile, try these alternating hamstring reaches to stretch out your posterior chain muscles - namely - the hamstrings, glutes and lower back!

With feet at hip-distance apart, or slightly wider if needed, point your toes upward (dorsiflexion), keep your knee straight, and reach your opposite hand to your toes, pausing for a second to optimize your hamstring extension. Again, whether you actually reach your toes or not will depend on your stage of pregnancy and your flexibility. Alternate sides, standing up tall between each repetition, and completing each side 3-5 times.

07/28/2021

Want to know the incredible benefits of the goblet squat exercise while pregnant? You’ve come to the right place!

💕Hip Function: Tight hips can increase strain on your lower back. Properly functional hip and pelvis movement will ensure that your body’s biomechanics are working for you as your anatomy changes through pregnancy. Lack of movement through the hips may contribute to common issues during pregnancy such as lower back pain, p***c symphysis issues, and an overly tight pelvic floor. Even unloaded or bodyweight squats can seriously help with hip mobility!

💕Squatting Will Increase Your Lower Body Strength. Pregnancy, labor and birth can be a marathon. How would you train for a marathon? You’d run! When preparing for the changes that occur during pregnancy and the upcoming events of labor and birth, remember that if you are strong, you will be able to cope with labor longer than you think! Whether you are headed in for induction, planning to have an epidural, or an undisturbed birth at home, you will want to be strong for whatever is ahead!
Remember, though, it’s not always about brute strength. Movement and function are just as important as strength. The beauty of the squat and that it allows you to work on all three of these things: strength, movement, and function. Squatting to full depth while keeping excellent form will train your pelvic floor muscles to lengthen at the bottom of the squat and to engage and shorten as you stand. If you can squat with a ton of weight, but cannot reach full depth, you may be prioritizing the wrong thing! Try hanging out at the bottom of a squat, unloaded and shift from side to side, keeping your feet flat and chest mostly upright. This is called prying!
Ready to squat with weight? Here’s how to properly perform the goblet squat with a kettlebell!

💕Hold the kettlebell at chest height by the handles, inhale and begin the squat by sitting back into the hips, maintaining a tall torso and flat feet. Think maximal hip and knee flexion. Once full depth is reached, begin your exhale and return to standing and repeat. No need to squeeze your butt at the top - sometimes this can cause undue stress on the lower back. If you have experience working with kettlebells, pick a weight at which you feel challenged. We suggest anywhere from 15-40lbs!

07/20/2021

After pregnancy, labor, and childbirth—incredibly intense and emotional experiences—your recovery is of the utmost importance. Returning to exercise after baby can be tough, we have been there mama! 💕

The first step of returning to fitness is slowly rebuilding your self-awareness and strength (mental, emotional, and physical) at a pace that works for you. Strong mamas will raise strong babies. You are worth the time it takes to recover and rebuild from the ground up. Every mom is different, just as your birth story is far different from anyone else's (that’s what makes it such a unique journey!)

But how will you know when you’re ready? Here are some of our top ways to determine that you are ready to begin working out postpartum:

✨TIMELINE: Time is a good indicator of healing, which is why it’s used so frequently by medical professionals. Keep in mind that it is only a general guideline. If you had an uncomplicated pregnancy (you were able to be active the entire time and go about daily tasks as normal) and a vaginal delivery with very minimal tearing, it's generally safe to begin slowly exercising again after 4-6 weeks. If you had a C-section, 2nd, 3rd, or 4th degree tear (usually requiring a few stitches) or a complicated birth and early recovery (retained placenta, excessive bleeding or extended bleeded, pain, abnormal blood work, etc.), we recommend waiting 6-8 weeks and to speak to your healthcare provider (OB/midwife) about when to start an exercise program to ensure you are allowing the initial healing period to pass. If you’ve had a C-Section or complicated birthing situation, in most cases women typically begin feeling OK to workout sometime between 10-12 weeks postpartum.

✨DAILY MOVEMENT: Around 1-2 weeks postpartum, take a light, gentle walk (10-20 minutes) and see how you feel. If you feel good after, gradually increase the time and pace slowly of your walks. Build up to a 25-30 minute walk for a few days. Pay attention to how your hips, pelvis and lower back feel. These areas underwent many changes during pregnancy and will need special attention during recovery. If your body is very sore following your walk, rest a day or two and try again. Each day will bring you a little further into recovery.

✨PELVIC FLOOR: If you have no signs or trouble emptying your bowel or bladder, and/or involuntary leak when you cough, laugh, or shout (when intra-abdominal pressure is increased). If you feel any kind of pressure, bulging or notice any kind of swelling in your pelvic floor (vagina,vulva, re**um and everything in between), you may be experiencing pelvic organ prolapse. This is best assessed by a Pelvic Floor Physical Therapist. Some midwives may know how to properly assess this as well. Just a tip - make sure whoever is assessing you does so when you are in a standing position as gravity can cause symptoms to worsen.

These are only 3 strategies to help guide your recovery. Have you recently had a baby? How did you know when you were ready to get back into exercise?

Comment below and let us know!

07/16/2021

Need some fitness inspo?! Unleash your animal side with some Gorilla Rows (also known as see-saw bent-over rows)! 🦍

Gorilla Rows are a fantastic multi-functional movement to add to your workout routine during pregnancy and include a static hinge (using your legs, butt, deep core and pelvic floor) while also training your back muscles, lats, and even tests your stability while pregnant. Grab a pair of dumbbells (we suggest using dumbbells anywhere from 10-30lbs, depending on your strength level and previous experience)

👉Start by standing tall and holding your dumbbells on each side of your hips. Try to picture yourself planting those feet to the ground like tree trunks and corkscrewing your feet to keep your feet controlled on the ground while pushing your butt back and hinging your hips so your torso leans forward.
👉Stay aware of your core (no squeezing necessary), keep your spine in a neutral position (not flexed/rounded forward) and make sure your hips are lower than your shoulders and hips higher than your knees in order to maintain a solid, ergonomic position.
👉Pull one of your dumbbells directly upward toward the side of your belly while keeping shoulders depressed away from your ears, and elbow about 45 degrees from your side. Think about pulling through the elbow so that you engage your lat muscle - remember the row is a pulling exercise that strengthens the back muscles. Keep the alternate dumbbell straight extended toward the floor until you're ready to alternate.. Repeat on each side 6-8 times or as long as you can with great form.
Don’t forget to breathe and keep your head looking about 1-2 feet in front of you (neck should be slightly extended) to keep stability and focus.

You got this mama!

07/11/2021

We are now extending our Mama Strength online program to our Pregna-Fit followers!

Introducing our Mama Strength Online Program for moms who are approximately 3-9 months postpartum (must be cleared by a doctor, and we do suggest taking our early postpartum course first if you are local and if you’re not, take ‘s Connect Your Core and Pelvic Floor program)! This 8-week program will slowly help you build up to low and high impact movement and conditioning after baby and increase your awareness, connection and strength within the deep core and pelvic system. Whether you’re looking to rebuild pelvic stability or integrate functional mobility and range of motion through functional movement, we will give you the tools you need to regain your strength postpartum.

Required equipment**:
✨yoga mat
✨stability ball (large)
✨1-2+ weights (kettlebell(s) 6-12kg or dumbbell(s) 10-20lbs - varied weights are a bonus)
✨small looped resistance band (approx. 8-12” in length)

What can you expect from our New Mama Strength program:

✨3 workouts per week for 8 weeks. The program will include all major movement patterns complete with our own demonstration videos, detailed descriptions and supplemental exercises (breathing patterns, core work, accessory muscles) to support consistent progress throughout the program. Mobility and stretching as well as a slow build up to high intensity movement intervals for conditioning will also be included.
✨All workouts are delivered via TrueCoach, a user-friendly app.
✨Once the program is purchased, you will receive an email within 12 hours of purchase to activate your TrueCoach account.
✨Unless otherwise requested, workouts will be delivered Monday, Wednesday and Friday each week.

Stay strong mamas!

07/06/2021

MAMA and give barefoot training a try! If you are new to following us, you will notice that our ladies exercise barefoot or with socks only (like our favorite socks)!
Training without shoes strengthens the muscles in your feet and ankles. Stronger feet and ankles mean better movement and better movement means increased full-body strength, reduced risk of injury, and the longevity of your training program. And who doesn’t want that?? ⠀
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Did you know you have 7,000 nerve endings in each foot?? The better connection your feet have with the floor, the more connected YOU will be with your movement. If your feet are active when performing exercises such as deadlifts, squats, lunges, and even overhead presses, you will be able to harness the strength of your entire body, making these exercises even more valuable and functional. ⠀
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Poor foot strength (collapsed arches, inactive toes, plantar fasciitis, etc.) and limited ankle mobility are almost always directly related to additional issues in the knee, hip, and lower back.
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For example, did you know that “pronated” feet, often seen through collapsed arches or “flat feet” can actually be remedied in some cases? Your arch is made up of fascia (hence the term “plantar fasciitis,” a common cause of pain) and muscle that provide structural support to not only your foot, but to your entire body. The integrity of your foot also has a direct connection to the activity of your core and pelvic floor muscles! Are you on board yet??
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We love to assess each new client without shoes whilst going through various movement patterns. Most women are completely unaware of their own foot issues or have been told that they are not able to be solved without permanent interventions such as expensive orthotics and super padded shoes. We are here to tell you that there is hope for your feet!!
Fascinated by barefoot training? Check out our favorite Functional Podiatrist Dr Emily Splichal