4TFM Blog
Your #1 free resource Doulas and Parents for pregnancy and postpartum
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.
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™ Full Body Burn
Get your 30 mins full body workout with 8 moves just perfect for moms and strollers!
Stroll Her Strong™: Baby Bumps, Booties, and Legs
Working out during your pregnancy is a perfect way to prep for your labor and birth. If you have siblings in tow, here is a great Stroll Her Strong™ workout for any expectant mother!
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: 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.