Your Postpartum Recovery Plan: A Step-by-Step Guide to Healing and Strength If you’ve been following along in our postpartum recovery series, you’ve learned that healing after pregnancy is about much more than simply getting cleared for exercise. You’ve learned about: The first 6 weeks postpartum Reconnecting to your core and pelvic floor Why your body may still feel “off” Returning…
Postpartum Anxiety, Overwhelm, and Your Nervous System You finally have your baby in your arms. Everyone tells you this should be one of the happiest times of your life. Yet many women find themselves feeling: Overwhelmed Anxious Exhausted Emotional Disconnected from themselves If you’ve felt this way postpartum, you’re not alone. I walked that road myself after my pregnancies. And…
When Can You Start Exercising After Pregnancy? (What Your Body Actually Needs) One of the most common postpartum questions is: “When can I start exercising again?” And while many women are told to wait until their 6-week postpartum check-up, the real answer is more nuanced than that. Because postpartum recovery isn’t about waiting for a date on the calendar. It’s…
Why You Still Feel “Off” Postpartum (Even Months Later) You’ve had your baby.You’ve been cleared to exercise.Maybe you’ve even started moving again. So why does your body still feel… off? Maybe it’s subtle.Or maybe it’s something you can’t ignore: Your core doesn’t feel as strong as it used to Your back aches more than it should You notice leaking or…
What to Do in the First 6 Weeks Postpartum (And What to Avoid) If you’ve been following along, you’ve already begun preparing your body for labor with supportive, intentional movement. But what happens after baby arrives? The first 6 weeks postpartum are often treated like a waiting period—rest, recover, and then “get cleared” to exercise. But the truth is, your…
Pelvic Floor Support Through Pregnancy, Birth & Recovery (Without Kegels) Pregnancy, labor, delivery, and postpartum recovery all place real, physical demands on your pelvic floor—yet this group of muscles is often misunderstood, oversimplified, or reduced to one piece of advice: “Just do your kegels.” At Knocked-Up Fitness, we take a very different approach. Your pelvic floor is not just something…
Why Core Strength Matters During Pregnancy When it comes to preparing your body for pregnancy, birth, and recovery, how you move matters more than how much you move.During pregnancy, your body goes through incredible changes — your posture shifts, your center of gravity moves forward, and your core muscles stretch to make room for your growing baby. Building prenatal core…
It was almost 15 years ago when I was stopped by a 70-year-old woman who changed the way I looked at the pelvic floor. At the time, I just had my first born and she was strapped to me while I was out on a walk. All of the sudden, this woman who I didn’t know came up and started…