At LUNA we integrate our evidence based, proven effective fitness methodology with pelvic floor phys
LUNA Mother Co is a collective of Pre & Postnatal Fitness Experts, Pelvic Floor Physical Therapists, Midwives, Doulas, Lactation Consultants, Childbirth Educators, & Sleep Experts who are paving the way in providing women & mothers with the care and wellbeing they deserve. Our shared passion and purpose for providing you with the highest quality of holistic wellbeing fuels us to continually learn and evolve in order to always bring you the most groundbreaking, evidence based, and effective methodologies possible.
01/07/2023
⪡ GIVEAWAY ⪢
To kick off the new year 🎉 we are excited to be teaming up with some of our favorite brands for a Nurture Me Pregnancy Giveaway!
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One winner will receive:
⌓ 1 year membership to ($190 value)
⌓ $450 gift card to for jewelry that celebrates the journey to motherhood
⌓ Meology Prenatal Vitamin Pack from ($74 value) + $350 product credit to Shaklee for nourishing wellness products
⌓ $500 gift card to for luxuriously soft & amazing maternity basics
⌓ $400 gift card to for stylish and intelligently designed bags
⌓ $450 gift card to for carefully curated, stylish, & cozy maternity wear
⌓ Collection of best-selling products for feeding, nursing, carrying & covering support for your babe ($458 value)
⌓ $450 gift card to for organic clothing & nursery essentials
⌓ Pregnancy pillow + 100% breathable & washable crib mattress from ($380 value)
⌓ $200 gift card to for easy-to-use babywearing shirts
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Click the link in stories to enter & follow us
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*No purchase necessary | US/DC | 18+ years | Ends 2/5/23 | This giveaway is not sponsored by Facebook or Instagram in any way.
11/21/2022
⪡ SUCKING IN ⪢
We’re all guilty of doing this at one point or another... Moved through our day sucking in our stomachs, maybe to make our stomach appear flatter, or to fit into our favorite pair of high waisted jeans. You may not even realize you’re doing it, because it can become a habit. Here’s the thing - when we get stuck in a pattern of “sucking in” it can affect:
⌓ pelvic floor function
⌓ ability to heal diastasis recti
⌓ overall core function
⌓ breathing mechanics
⌓ the nervous system
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Our bodies change and fluctuate throughout the day based on what we eat, if we are well hydrated, even if / how we exercised. They’re cool that way! Your stomach likely looks different first thing in the morning than it does after dinner. Plus, if you have a uterus then your body naturally wants to store an additional layer of abdominal fat for reproductive purposes (not to mention the fact there’s a whole additional organ that resides in your belly.) Our stomachs are not meant to be perfectly flat all the time (or at all for that matter.) Your body is beautiful just the way it is! So, take a deep breath and let it go. Your core and pelvic floor will thank you.
11/04/2022
⪡ DEAR MAMA ⪢
People will tell you to “cherish every moment.” They will tell you that “one day you’ll miss this.” Perhaps you will. But right now it might feel hard. Maybe your child is testing their willpower. Maybe they’re teething and waking up every half an hour all night long. Maybe you’re tired because you haven’t had a solid night’s sleep in what feels like forever, and your patience is running low. Maybe the endless whining is getting the better of you. Or maybe you just don’t enjoy hours of imaginary play. And that’s OK! There is no hard and fast rule that you have to enjoy every moment of motherhood.
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Let’s be real. Motherhood is hard. It will test you and your patience. It will wear you down at times. It can feel exhausting. And yet, motherhood is beautiful. Motherhood is filled with heart bursting, smile producing, love filled magical moments. There is nothing else that measures up to a parent’s love for their children. Nothing that makes you feel more pride than seeing your child feel proud. No one that can pull at your heart strings the way your children do. You can love being a mama and not always enjoy it at the same time. It doesn’t make you a bad mom, it just means you’re a human being with real feelings and thoughts and emotions. So in those moments when it feels hard, just remember that you’re doing an amazing job, and in your children’s eyes you are the world’s greatest mother. To them, you are home. You are enough. And that is all that matters. 💕
11/04/2022
⪡ DEAR MAMA ⪢
People will tell you to “cherish every moment.” They will tell you that “one day you’ll miss this.” Perhaps you will. But right now it might feel hard. Maybe your child is testing their willpower. Maybe they’re teething and waking up every half an hour all night long. Maybe you’re tired because you haven’t had a solid night’s sleep in what feels like forever, and your patience is running low. Maybe the endless whining is getting the better of you. Or maybe you just don’t enjoy hours of imaginary play. And that’s OK! There is no hard and fast rule that you have to enjoy every moment of motherhood.
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Let’s be real. Motherhood is hard. It will test you and your patience. It will wear you down at times. It can feel exhausting. And yet, motherhood is beautiful. Motherhood is filled with heart bursting, smile producing, love filled magical moments. There is nothing else that measures up to a parent’s love for their children. Nothing that makes you feel more pride than seeing your child feel proud. No one that can pull at your heart strings the way your children do. You can love being a mama and not always enjoy it at the same time. It doesn’t make you a bad mom, it just means you’re a human being with real feelings and thoughts and emotions. So in those moments when it feels hard, just remember that you’re doing an amazing job, and in your children’s eyes you are the world’s greatest mother. To them, you are home. You are enough. And that is all that matters.
10/20/2022
⪡ MOVEMENT ⪢
Some days it’s hard to find the motivation to get up and move my body.(Like today for example, after being awake for 3 hours in the middle of the night with a restless toddler.) I find myself procrastinating by deciding the dog looks like he could use a snuggle, or that I need check all of the toilet paper holders in the house to make sure they’re stocked. But I know… I KNOW that I’ll feel so much better (mentally and physically) if I move my body, even for just a few minutes.
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I stopped putting expectations on myself as far as what a “good workout” has to entail a long time ago. The truth is, there’s no such thing as a bad workout. Moving your body, even just a little, has its benefits. On the days that I lack motivation, I set the goal of moving my body for just 10 minutes. Inevitably once I get started I always keep going because it feels good and the motivation arrives. And if it doesn’t, I still feel better even if all I did was stretch for 10 minutes.
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Exercise is an outlet for me. It allows me to work off stress, clear my head, get centered in my body, challenge myself (physically and mentally), and most importantly I enjoy it. Exercise should be enjoyable. It should be something you do FOR your body, not because of it.
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So here I am, showing up for myself today, dog hair covered leggings and all. How are you showing up for yourself today?
08/31/2022
⪡ BACK TO SCHOOL ⪢
This time of year when summer is over and the kids go back to school, there’s a lot of excitement & energy. The BTS memes of parents jumping for joy are free flowing, and everyone is glad to be back in a routine. But back to (or starting) school is also a huge transition for kids (and parents!) There’s anticipation about starting at a new school, or having a new teacher, who might or might not be in your class, social skills are being tested and developed, and with new teachers comes new rules to learn and new routines to follow. All of this can be overstimulating for children, and they’re still learning how to process + express the wide arrange of emotions they’re feeling, whether they’re aware of it or not. This may manifest in melt downs over things that normally wouldn’t upset them, acting out toward their siblings, crankiness or defiant attitudes, wanting extra cuddles, or separation anxiety.
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This makes it harder on parents too, and let’s be real - more so for mothers who tend to be the primary caregiver and receiver of our children’s big emotions. These little people keep it together (or try to) all day at school and then release it onto us once at home. We in turn take it on and do whatever we can to help them cope. It’s no easy feat to be the keeper of their emotions on top our own. Sometimes we need a release too. But we don’t get to throw tantrums or be cranky or take a nap. So, what do we do?
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My daughter started preschool a couple weeks ago and the transition has been tough for her. The separation anxiety is real. This morning at the end of my workout I started crying. It came like a flash flood out of nowhere and I wasn’t sure why it was even happening. But then I realized that I’ve been holding my kids emotions on top of my own and the load got heavy. It needed to be released so that I can continue to help them navigate these transitions with calmness, patience, and understanding. That’s the release I needed in that moment, and felt so much lighter afterward.
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How are you feeling about back to school? Excited, stressed, a mix of both? How do you cope?
07/22/2021
⪡ STRONG MOM LINA ⪢
Meet our next STRONG MOM of the summer, Lina! Prior to the pandemic, Lina was a group fitness instructor for 3 years at a LGBTQIA++ gym in Oakland, CA where classes were for all abled bodies. The gym’s motto is “fit is not a body type” and we at LUNA fully agree with this mindset! Now in her 34th week of pregnancy, Lina is focusing on honoring her body and mind in the best way possible through movement and rest!
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Q: What are you most excited for this summer?
A: Preparing for birth and meeting my son for the first time.
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Q: Personal attribute you are most proud of?
A: I am a very caring, thoughtful and supportive person. It is important that the available skills and resources that I have is able to help and encourage others. I also try to always lead with kindness, compassion, and sensibility when connecting with myself and others.
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Q: Sometimes struggles with or embarrassing/funny mom moment:
A: I most often struggle with accepting things that are not in my control. Especially during this time, it has been a humbling transformation to accept that my mind has a different mind than of my body and surrendering to it, to allow all the changes to happen.
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Q: Words to live by:
A: “ráng đi” is a Vietnamese phrase that I grew up hearing my mom say, which translates to “stay encouraged”. I carry these words in everything that I do, remembering that I can expand myself, my capacity, and knowledge. It has also been my mantra at Luna Mother, just when I’m ready to give up on those last 10 seconds of pulsing squats and lunges, I remember that I am capable of doing more. 😁 and my most current words to live by : Pregnancy is not a body type! -
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07/17/2021
⪡ STRONG MOM JESSIE ⪢
Meet our next STRONG MOM of the summer, Jessie! In addition to being a rockstar wife and mama of 3, Jessie is also an incredibly talented artist! You might recognize her illustrations from our art and now we are thrilled to share her creativity with you!
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Q. Any summer plans?
A. More getaway dates with my husband!
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Q. Personal attribute you are most proud of?
A. Creating a life with my husband & kids that Ive always dreamed of. After losing my Mom before even meeting my husband, I started to downward spiral & I honestly didn’t think this life was possible, even if I hoped for it. I’m constantly working through demons & traumas, while raising 3 amazing kids, loving my incredible husband & fostering my own creativity. I’m most proud of my life ✨
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Q. Sometimes struggles with:
A. My initial reaction when Jackson was diagnosed with Autism. I thought there was something wrong with him but I know now that was such a ridiculous thought!
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Q. Words to live by:
A. “Finish Strong” It’s something that was engrained in my brain as a competitive runner & since then, I apply it to every aspect of my life. Crossing any finish line in life full throttle & leave it all out there. -
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Check out Jessie’s amazing custom artwork over
07/17/2021
⪡ THE POWER OF CONTRACTIONS ⪢
Did you know that the muscles of the uterus undergo an incredible metamorphosis by the end of pregnancy? The uterus is made up of several layers of muscles that run longitudinal, circular and oblique (diagonal) pattern. During early labor the contractions of these muscles pull on the cervix to assist in dilation while also applying pressure to help move baby downward.
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The uterus is an incredibly dynamic powerhouse that (much like mothers) performs multiple jobs ranging from loving nurturer to major ejection apparatus. The switch between these two pivotal roles takes place in just a few days and demands rapid physiological changes dominantly within the uterine muscles known as the myometrium. These contractions (as we all know) can be intense, but there are a number of ways to naturally reduce the intensity of pain, one of the most common being water submersion. This does not necessarily entail a water birth, many women find that just having a bath or shower in the beginning stages of labor can be soothing and very helpful with pain management. A few other things that can help include::
⌓ Massage & reflexology
⌓ Acupuncture & acupressure
⌓ TENS device - this device is used to inhibit pain signals as they travel toward the brain through Transcutaneous Electrical Nerve Stimulation (TENS)
⌓ Essential oils
⌓ Movement & shifting positions
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Trust in your body, mama. You are strong, resilient and capable! ✨
📸 via
06/22/2021
⪡ STRONG MOM SUMMER ⪢
Summer is officially here and we’re celebrating by spreading some love and lifting one another up! We believe that being a strong mom isn’t about how much weight you can lift (although, it does take some serious strength to pick up those kiddos and ALL their stuff day in and day out!) To us, being a strong mom means feeling confident is who you are as a human and as a mother, taking the time to show yourself some love & self care, and shining a light on others who inspire joy, strength and resilience. And that’s what Strong Mom Summer is all about! Inspiring inner strength, confidence, and lifting one another up.
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Throughout the summer we will be hilighting a different strong mom each week by posting a feature on Instagram & Facebook and sharing a bit about them. Help us by nominating yourself, a friend, co-worker, relative, or any mother that shines bright in your life! Tag a friend, slide into our DM’s, or send us an email to nominate yourself or someone else to be featured. Stay tuned for our first featured mama later this week!
04/28/2021
⪡ WE’RE BACK! ⪢
14 months ago we closed the doors to our brick & mortar studio in the Bay Area due to the pandemic. At the time, like so many others, we never could have imagined that it would be for this long. Stephanie was 5 weeks pregnant at the time, and Sarah’s baby was just a few months old. Losing our in-person community at such pivotal times in our motherhood journeys felt devastating. Little did we know we were entering into a time where community would be more important than ever, and when in-person connection would be replaced by virtual.
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Despite our physical studio being closed, our community has grown exponentially over the past 14+ months to include thousands of mothers from all across the globe! We are deeply grateful for each and every one of you, and it is this community and our passion for what we do that has kept us going (and kept us sane) through it all.
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Finally, after a long 14 months, our brick & mortar studio is reopening!! There is nothing quite like in-person connection and one of the things we have missed most of all while being “shut down” is seeing the friendships and connections being forged at LUNA - mamas coming in for classes and meeting other like minded mamas.... Best friendships have been made within these walls, and we are SO excited to be back!
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Join us for classes starting next Monday, May 3rd! Link in bio to register for class. We can’t wait to see you! @ LUNA Mother Co
04/01/2021
⪡ BREASTFEEDING JOURNEY ⪢
As natural a thing as it may be, breastfeeding can be friggin’ hard! And many new parents aren’t prepared for that. Neither one of us were, that’s for sure! We both assumed it would feel natural and would just click into place. What we didn’t anticipate was the unbearable pain, the problems latching, the endless hours spent pumping, the undiagnosed lip tie, the many, many shed tears, or the feeling of defeat that would come along with it and we certainly weren’t prepared for any of that. Can we ever truly be prepared for what postpartum and new motherhood brings? We certainly don’t think so. We can have tools in our box but nothing can truly prepare you, since every experience is so unique.
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What we both wish we’d known then is that our babies would be OK. Whether exclusively breastfed or formula fed, they would be just fine. That they would grow strong, thrive, be healthy, and happy regardless of how they were fed. That our bonds with our first norms would be stronger than anything either of us could have ever imagined. That we didn’t need to be so hard on ourselves.
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Join us (Sarah & Stephanie) on our newest episode of as we share our own personal experiences with breastfeeding; the struggles and successes, and ways in which you can find support. 💜
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03/23/2021
⪡ LUNA CYCLE ⪢
We’re so stoked to announce our newest class coming to the LUNA app this week ~ LUNA Cycle! Get ready to hop on your bike and SWEAT with one of our new coaches,
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Nikki is an experienced spin instructor and personal trainer who brings her own awesome flair into each class she teaches. Her teaching style is rhythm-based, upbeat, and super fun! Nikki is originally from South Carolina and relocated to the Bay Area in 2013. She surfs, she skateboards, she roller skates... she’s just the coolest and we can’t wait for you to sweat with her in class soon!
03/07/2021
LUNA in the news! Our founders, Sarah Shelly Bradford and Stephanie Marnitz were interviewed on KRON 4 News about keeping a business alive amidst the pandemic and how LUNA has managed to grow despite the challenges this past year has brought.
01/25/2021
⪡ STOP SUCKING IN ⪢
Did you know that when we get stuck in a pattern of “sucking in” our stomachs all of the time it can affect:
⌓ pelvic floor function
⌓ diastasis recti + core function
⌓ breathing mechanics
⌓ the nervous system
In this video we talk about the WHY behind this & how we can begin to rewire these patterns.
01/09/2021
⪡ C-SECTION REHAB ⪢
Generally, at around 6-8 weeks post c-section, chances are that if your incision site appears to be healed, you’ll be cleared by your healthcare provider to resume exercise. However, this is NOT the full picture. While the abdominal muscles are not actually cut during a c-section, the layers of fascial tissues that connect to them are in order for the muscles to be stretched apart to get the baby out. Nerves are also severed during the process which can lead to nerve damage & numbness. This numbness can sometimes last for months, or even years.
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While the layers of the skin are stitched back together after a c-section, the fascia is left to heal back together on its own, which can lead to scar tissue (the incision itself also forms scar tissue.) Scar tissue can, in some cases, grow and begin to adhere to other tissues, ligaments, bony structures, and organs. These adhesions can create a host of potential issues such as::
⌓ Incision site pain / tightness
⌓ Painful s*x
⌓ Frequent urination
⌓ Postural issues
⌓ Back pain
⌓ Labial pain
⌓ Digestive issues, IBS, constipation.
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Luckily there is a lot you can do to promote optimal healing & restrenthening of your core post c-section, break up scar tissue, and improve scar mobility! In fact, scar mobilization + massage can greatly help to minimize and even eliminate adhesions and the potential issues that can come along with them. It’s never too late to start!
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Our 12 week C-Section CoRebuild Program guides you through::
⌓ learning to reconnect to your deep core musculatures
⌓ regaining strength & function
⌓ building off of your strength week
⌓ learning how to care for your incision site post-birth
⌓ learning how to massage & mobilize your scar
⌓ stretches to help improve mobility and decrease tightness and pain
📸 of LUNA mama taken by hubby
01/03/2021
⪡ TIPS FOR STALLED LABOR ⪢
It's happening. You're in active labor! Things are moving along... and then they begin to slow, or even stop. This is often referred to as "stalled labor." It can feel very discouraging and even distressing to the birthing parents. However, generally there is no cause for alarm. There are many factors that can play a role in why labor may stall, and things you can do naturally to get it going again.
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A few common reasons for stalled labor are:
⌓ Stress - Emotional / psychological stress can cause our muscles to tense up, making it harder to relax and allow labor to progress. Arriving at the hospital or an unfamiliar setting, for example, is a common cause.
⌓ Epidural - Sometimes when an epidural is introduced, people may experience slowing and/or weakening of contractions. This can be due to the restriction of movement with an epidural, and the fact that an epidural relaxes the uterine muscles.
⌓ Baby's position - Baby may not be in an optimal position to descend into the pelvis and apply the necessary pressure on the cervix for dilation. Movement can help!
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Swipe through for 6 tips to get a stalled labor moving again →
12/09/2020
⪡ ADOPTION ⪢
Matresence - the journey to becoming a mother, can look different for everyone. For some, pregnancy may come easily. For others it may take hormone injections, reproductive technology, egg or s***m donors, surrogacy, or adoption. A mother is a mother, regardless of her journey to become one. Yet the topic of adoption remains one not often discussed. Adoption is a beautiful thing that deserves more awareness & less stigma.
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As an adopted child myself and someone who went through IVF multiple times to become pregnant with my children, this is a topic close to my heart. This photo is from the day my parents got to take me home. I was given up for adoption at birth & lived in a foster home for the first three weeks of my life before going to my forever home. My parents, after finding out my mom wasn’t able to have children, got on a list to adopt. It took 4.5 years until they finally got the call that there was a baby for them, and it would be another 4.5 years before they’d get a call about my brother.
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I am forever grateful for my family. Being adopted, and now having children of my own I can honestly say that the love is no different. I am forever grateful to my birth mother for the incredibly difficult decision she made in order to give me a better life than the one she felt she could provide for me, and for my loving, supportive parents & brother. They are the family I was meant to have.
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There are so many children in need of forever homes, & so many families wanting to adopt. But adoption is expensive. Not to mention that nearly 80% of those looking to adopt are unable to conceive and have likely gone through (and paid for) multiple fertility treatments, and in order to become parents are faced yet again with a massive expense. is an incredible non-profit organization that’s helping families overcome the financial obstacles of adoption so children can join loving & permanent homes. On this week’s episode of we sit down w/ Help Us Adopt’s Founder, Becky Fawcett as she shares her own story of adoption after loss, & what her organization is doing to bring families together.
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The first & only all-in-one resource for motherhood, brought to you by experts.
What we do::
At LUNA we integrate our evidence based, proven effective fitness methodology with pelvic floor physical therapy, corrective and preventative exercise, and education in order to prepare you for the physical and mental demands of pregnancy, birth, and motherhood. We know firsthand that being pregnant and postpartum does not mean you are broken and therefor need to only engage in gentle, overly-modified movement. In fact, evidence shows that women who exercise vigorously during pregnancy often experience a lower risk of pregnancy related injuries, faster labors, shorter pushing stages, and quicker postpartum healing times. Our fitness classes & workouts are strategically designed by experts to be safe & effective while still offering a challenge.
Your core is the center of all movement, which is why we place a strong focus on breathing and proper pelvic floor & core mechanics throughout every movement and exercise within our strength, barre, fusion, HIIT and cardio flow classes. In addition to workouts, you will find pelvic floor & core physical therapy for pregnancy and post-birth, diastasis recti rehabilitation, as well as exercise + daily movement modifications for common pregnancy & postpartum related issues such as pelvic girdle pain, symphysis p***s dysfunction, pelvic organ prolapse, and diastasis recti.
At LUNA Mother Co we believe that being fit goes beyond exercise alone. Which is why we don't just stop at fitness! As mothers on a mission for mothers, LUNA's collective of experts is here to provide you with ongoing education, resources, and support through every stage of your motherhood journey. From nutritional guidance, to childbirth education, breastfeeding courses, sleep training, maternal mental health, and more - LUNA has you covered.Who is the LUNA Mother?
Who is the LUNA Mother?
The LUNA Mother is any woman who is thinking about getting pregnant, is expecting, or has children - (how old your children are doesn't matter! Its never too late... or too early to begin rehabilitating and strengthening your pelvic floor and core!) Our fitness methodology, parenting courses, & wellness resources are beneficial for ALL mothers, therefore the LUNA Mother does not need to be pregnant or have physically birthed a child herself to benefit from our offerings and all-inclusive community. If you identify as a mother, you are a LUNA Mother!
