4TFM Blog
Your #1 free resource in strengthening your mind and body during and after pregnancy.
How to Freeze your Breast Milk
A common question for new moms is “how do I freeze my milk?” For 4 easy steps and a tip about Haakaa’s… Read on!
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.
10 Tips for Doulas and Birth Partners
10 tips for Doulas and Birth Partners to shine and provide better support.
My Postpartum Revelation: My body will not be the same again. It will be different and that is okay
New Mom, Shelton, writes about her postpartum journey and gaining an understanding about her body post baby.
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!
The Poop Scoop
What’s your poop trying to tell about you? Check out more about the Bristol Scale, color, size, constipation, diarrhea and all that jazz.
Got the Shakes?
What the heck? Did you shake like crazy after the birth of your baby? Here are a few tips for you…
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.
What is a Chemical Pregnancy?
You have all the signs of pregnancy including a positive pregnancy test but then you get your period. What is going on? It feels very confusing, doesn’t it? A Chemical Pregnancy is a very early pregnancy loss before the 5th week of pregnancy.
What the heck! My hair is falling out!
You just had a baby and now your hair seems to be falling out in clumps. What's that about? Well, it's about hormones...
Implantation bleed or is that my period?
Do you the difference between an implantation bleed and your monthly period? Read on!
Why do I Doula?
Did you have a doula? Do you feel that your doula enhanced your birth experience? Do you think that every birth can be sacred and intimate no matter what the course of labor and birth is?
Placenta Tour - Just The Basics
If you are at all squeamish, this might not be the blog post for you. But for the “Placenta Curious”, this is your place to learn! There are two sides to every story and the placenta is no different.
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!
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!