4TFM Blog
Your #1 free resource Doulas and Parents for pregnancy and postpartum
5 Birth Ball Exercises to get Stronger During your Pregnancy
5 daily moves from our Birth Ball Basics Clinic to prepare you for your labor and birth!
Birth Ball 30 - Your In-Home Workout!
It’s here! You asked us to make a video and here it is!! Read on for more info!
Stroll Her Strong™: Bumpin' Along
Check out these 8 moves for a full body, booty kickin’ workout perfect for expecting mommas. Do each for 1 minute with a 15 second rest. Completing 3 rounds - plus your 5 mins warm up - gets you to ACOG’s recommendation of 30+ mins for the day. Remember to work to your own pace and ability.
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.
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™ | Total Body Burnout
If you have 30 mins, a band and just your body weight, you’ll have a kicker of a Stroll Her Strong™ workout for you to get that total body burnout!
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.
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
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.
Building Community through Connection
Without human connection, there is no community. This is our WHY. How can we, at 4TFM, help you build your community? We want to know!
Tips to blow up your birth ball
Do you hate inflating that ball with those cheap foot pumps. Does it take you forever? Try these tips to speed up the process!