4TFM Blog
Your #1 free resource in strengthening your mind and body during and after pregnancy.
You just had a baby? Oh, just do kegels, right?
You just had a baby, so just do Kegels, right? ummm… that depends. Let’s talk about recovery for the early postpartum period and how best to get started back to fitness.
New Mother's Thumb: Ouch! My Wrist Hurts!
About 50% of new moms experience pain in the thumb side of their wrist. This is often from the way they hold their hand when nursing or picking up their baby. New Mother’s Thumb, or de Quervain’s, can be painful but their are non surgical things that you can try first.
My Postpartum Revelation: My body will not be the same again. It will be different and that is okay
New Mom, Shelton, writes about her postpartum journey and gaining an understanding about her body post baby.
Stroll Her Strong™ | Lower and Upper Body Burnout
8 exercises to kick your backside and get a great sweat on. Suitable for pregnant and postpartum moms. Pop your little one in the stroller and move your body!
The Poop Scoop
What’s your poop trying to tell about you? Check out more about the Bristol Scale, color, size, constipation, diarrhea and all that jazz.
Getting Back to the Gym-- Through the Eyes of a Personal Trainer
4TFM instructor, Felecia Thurman, shares her story of her struggle as a personal trainer and expectations of recovery after her second baby.
First 10 Days of Your Postpartum Journey: Tips and a Journal for You
There’s a lot to remember in those first days of your postpartum journey. These tips, videos, and a handy download will help you keep things straight!
Running Readiness 102: How to Prepare to Run
Learn how to do the exercises to prepare and get strong so that you are ready to return to running.
Running Readiness 101 for Postpartum Moms
You've just had a baby and your are dying to hit the pavement again. But how and when do you know if you are ready. Well, there are some guidelines and assessment tools for you and we’ve got them here for you!
Stroll Her Strong™: 30 mins Full Body Workout!
a 30 minute full body stroller interval work out for mom and baby