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.
5 Things for Pubic Joint Pain
Ouch! Do you struggle with that pain in the pubic joint during pregnancy or know someone who does? Here are 5 things that may be of help to them.
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.
Your Butt is Winking...huh???
Does your pelvis tuck under when you squat? Did you know this is called Butt Winking and is often due to tight hamstrings or glutes. Check this blog out for solutions.
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.
Stroll Her Strong™ Workout: 8 moves for a Full Body workout
8 exercises to do with your stroller and your baby for a 30 mins Full Body Workout.
Instructor Spotlight: Lauren Giles
Lauren Giles lives in St. Augustine, Florida and teaches all 3 of the 4TFM classes in her Fit Mamas Studio and Boutique. She is well known on the island for her skill and experience working with the pregnant and postpartum population and is a real asset to the perinatal fitness community that she serves. Read more about her journey here…
Instructor Spotlight: Anne Homan
Anne Homan is the face of #4TFM on Amelia Island and teaches Birth Ball Basics™ and Postpartum Recovery® Fitness. She is a birth doula and the founder of Postpartum Mama Moves. She and her family have lived in Florida since 2007.
Instructor Spotlight: Kristin Gaspar
Kristin Gaspar is the face of #4TFM in Nocotee and Ponte Vedra, Florida and teaches Birth Ball Basics™, Postpartum Recovery® Fitness and Pelvic Floor, Core & More™. Originally from Connecticut where she earned her Masters in Education, she is an avid Cross Fit Level 1 Coach, Certifiied Personal Trainer, Nutrition Coach and group fitness leader. Her experience through her high risk pregnancy and birth led her to her work in the Perinatal Fitness and Wellness field, having a passion to encourage women in their healthy living and fitness choices.