Healing your core after a cesarean can feel overwhelming, especially when dealing with diastasis recti—a common postpartum issue where the abdominal muscles remain separated. In this featured guide, we’ll walk you through exactly what diastasis recti is, why C-section moms face additional recovery challenges, and provide a step-by-step approach to rebuilding core strength safely. Whether you're newly postpartum or months into your recovery, this post will empower you to take control of your healing journey.

Learn how to build momentum in your postpartum fitness journey to regain strength, energy, and confidence after having a baby. This guide offers simple, actionable steps to help you feel stronger, stay consistent, and prioritize self-care. From setting realistic goals to creating a flexible routine, discover how to start small and keep moving forward—one workout at a time.

Welcome to 2025! This year, my word is Momentum—a powerful concept that perfectly aligns with fitness, wellness, and personal growth. Momentum means creating consistent energy, building on small wins, and sustaining progress toward lasting transformation. Whether you're navigating motherhood, working on postpartum recovery, or setting new fitness goals, momentum can help you break through inertia and achieve success. In this post, I share how momentum will shape my journey this year and how you can use it to drive positive change in your life.

Navigating your six-week postpartum checkup is crucial for C-section recovery. This comprehensive guide covers everything you need to know, from physical examinations to emotional well-being. Learn what to expect during the appointment, how to prepare, and key questions to ask your healthcare provider. Join my supportive group coaching community for ongoing guidance, and subscribe to our newsletter for expert tips on thriving through motherhood.

As a 3x cesarean birth mama and postpartum rehab specialist, I've got your back on this journey of recovery. I've compiled a list of 10 vital items I've used and found essential in the healing process. Not only did these items help me during early recovery, but they also worked wonders for my clients. Let's explore these essentials together and take charge of our recovery.

Nutrition plays a significant role in post-C-section recovery. The proper nutrients provide the building blocks for skin repair, collagen synthesis, and wound healing. The vitamins, minerals, protein, and antioxidants we consume are vital for promoting recovery and rejuvenation from within. This blog post is all about getting to know your scar and understanding how it heals. We’ll explore how what you eat can help this process and give you some excellent tips on adding healing foods to your meal routine.

A wall can provide support and resistance for various exercises, making it an effective and accessible tool for your core rehab program. It might sound surprising, but it's entirely true! A wall can be used in your exercise routine to help regain and rebuild strength in your postpartum core. Here’s how:

Even though c-sections are super common, they're often misunderstood. Many women don't know the full story - the pros and cons or the recovery process. I'm on a mission to change that. This month and every month, I'm here to shed light on the reality of c-sections and bust myths, and arm you with the information you need for your childbirth journey.

As a 3x c-section mom, I've personally experienced the challenges and successes of rebuilding my core strength after childbirth a few times. In this post, I am exploring why core strength is essential for c-section moms, addressing common concerns like diastasis recti and abdominal weakness and highlighting the benefits of core strengthening for overall wellness and function.

I’m covering from the immediate post-op to the long-term rehab strategies that are necessary for complete recovery. I’m discussing the five phases of postnatal rehab- recovery, connection, integration, retraining, and strengthening. Each phase is designed to aid you in a specific part of your recovery process, and together, they work to ensure that you're not just recovering but strengthening your body and mind in the process. In this blog post, I'm discussing what each phase entails and why it's important to you as a cesarean birth mom.

This post is all about recovery post-op—what to expect, its significance, and its essential role in a full cesarean birth rehab program. Whether you're just exploring, preparing for your cesarean, or in the midst of recovery, I'm here to support you.

Functional movement is an important aspect of physical fitness, and this is especially true for pregnant women. Pregnancy can take a toll on the body, and it's essential to have a solid foundation of functional movements to maintain physical fitness and support a healthy pregnancy. This blog post will discuss the five benefits of incorporating functional movement into your pregnancy fitness routine.

Dealing with pain, discomfort, and limited mobility can make it difficult to care for a newborn and care for your needs. However, stretching into my postnatal recovery plan significantly impacted my overall well-being. Not only did stretching help to alleviate pain and discomfort, but it also played a crucial role in my core recovery. In this post, we'll explore why stretching is one of the most important things to support your recovery after a c-section and the best stretches to do after a c-section.

As a fellow c-section mom, I know firsthand how challenging the recovery process can be. After undergoing major abdominal surgery, it's essential to properly heal before engaging in any physical activity, including exercise. However, once you fully recover, exercise can be a great way to regain strength and improve overall health. In this blog post, we'll discuss the C-section recovery process and how exercise can play a role in your recovery.

Pregnancy, birth, & motherhood are significant events in a woman's life. Each requires every aspect of fitness to manage the hormonal, physical, & mental changes our bodies undergo. However, many of us are unprepared to handle the physical demands of giving birth & motherhood.

Decluttering your home and life is one of the most freeing exercises you’ll do in your lifetime, especially if you’ve lived in the same place for a few years. The main reason is that you start feeling less anxious, hopeful, and lighter as you declutter. Psychological studies show that clutter is a leading cause of anxiety in most people, so it makes sense that tidying up will make you feel better.

The secret to making lasting changes in your life and creating habits you will stick to isn’t about choosing the perfect routine but more about adjusting your environment to accommodate these new habits. Choosing your habits and routines is only the first step. If your home and work environment isn’t set up to help put these habits into place, you might be unintentionally self-sabotaging yourself. Making simple changes to your surroundings can be a great way to jumpstart your healthy lifestyle. These environmental changes can help you with your nutrition and fitness goals, productivity, self-care, and keeping your house clean.

Most moms would agree that starting their day with exercise is a good way to get the blood flowing and set the tone for the day. However, finding time to work out can be tricky, especially if you have young children. The good news is that there are plenty of exercises that you can do right in your own home without requiring any special equipment. Here are 15 exercises to get you started.

Expecting a baby is an exhilarating journey filled with anticipation, but it also comes with its fair share of uncertainties. That's where a doula steps in – a beacon of guidance and support throughout the birthing process.

Black women and infants in the United States still experience disproportionately high rates of poor health outcomes and mortality. They are more likely to experience barriers to obtaining quality health care, which is unacceptable. As a Black woman, new mom, and public health nurse, I am joining the fight! So here it is... let's get fired up!