4TFM Blog

Your #1 free resource Doulas and Parents for pregnancy and postpartum

Emily Wannenburg 4/23/21 Emily Wannenburg 4/23/21

Stroll Her Strong™ | Legs, Arms, and Core Galore

Grab your stroller and your baby and let's get moving!Check out these 8 moves for a full body, booty kickin’ workout. Do each for 1 minute with a 15 second rest.Complete 3 rounds in addition to your 5 minute warm up and that gets you to ACOG’s recommendation of 30+ mins for the day.

Emily Wannenburg 11/26/20 Emily Wannenburg 11/26/20

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.

Emily Wannenburg 8/20/20 Emily Wannenburg 8/20/20

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!