4TFM Blog
Your #1 free resource Doulas and Parents for pregnancy and postpartum
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.
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.
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.
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.