4TFM Blog
Your #1 free resource in strengthening your mind and body during and after pregnancy.
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™: 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.
5 Things for Pubic Joint Pain
Ouch! Do you struggle with that pain in the pubic joint during pregnancy or know someone who does? Here are 5 things that may be of help to them.
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!
Stroll Her Strong™ | Lower and Upper Body Burnout
8 exercises to kick your backside and get a great sweat on. Suitable for pregnant and postpartum moms. Pop your little one in the stroller and move your body!
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.
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!
First 10 Days of Your Postpartum Journey: Tips and a Journal for You
There’s a lot to remember in those first days of your postpartum journey. These tips, videos, and a handy download will help you keep things straight!
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!