4TFM Blog
Your #1 free resource Doulas and Parents for pregnancy and postpartum
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!
Delving into the World of Perineal Tearing
“I just remember my care provider saying the degree of tear...But none of this was really EXPLAINED to me”. Did you have a 3rd or 4 th degree tear during your birth? Guest Blogger, Anne Homan delves deeper into this topic.
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 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.
Breastfeeding: Lessons learned along the way
Guest Blogger and 4TFM instructor , Anne Homan, shares her journey of breastfeeding her 3 children.
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!
Home Birth Hack: Birth Stool
Doulas and Midwives are pretty clever. Here is a Hack from a recent home birth I attended. My client needed a birth stool and I grabbed a few items and put one together.
APGAR score
Have you heard of an APGAR score? This score is given at 1 and 5 mins after birth to your baby to determine how well baby is adjusting to life outside of the womb.
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!
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: Lauren Giles
Lauren Giles lives in St. Augustine, Florida and teaches all 3 of the 4TFM classes in her Fit Mamas Studio and Boutique. She is well known on the island for her skill and experience working with the pregnant and postpartum population and is a real asset to the perinatal fitness community that she serves. Read more about her journey here…
#WWC #WalkWorkoutCoffee - Some things in Life are Free!
Always FUN and Always FREE! We love to build and support communities of mothers and #WalkWorkoutCoffee is just one of the ways! Open to all and any who want to join. Some Walk, Some Workout, Some come for Coffee and Some do all 3! It’s all good and good for ya!
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.
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.