4TFM Blog
Your #1 free resource Doulas and Parents for pregnancy and postpartum
Leaking Urine? But which pad do you grab?
Do you leak urine? Did you know that there are two different uses for pads: one is for urine and one is for blood. Keep reading for more on this!
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.
Stroll Her Strong™ Full Body Burn
Get your 30 mins full body workout with 8 moves just perfect for moms and strollers!
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.
Vocalizing in Labor - Which vowel is best for birth?
Did you know that there is a connection between your vocal cords and your pelvic floor? The pitch of your labor sounds can make a huge difference on the energy direction of your birth. Read on for more on this!
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.