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Week 21 Post Abdominoplasty: Looking Ahead

Although I have been working on core reintegration for almost a decade now, I have not really felt more core function as it did before my pregnancy with the boys. Within the last couple weeks I have started to feel a true core integration very similar to how I use to feel! It really is amazing!!

My whole purpose of going through with the abdominoplasty was to improve my function in my training,…

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Grain Free Smores with Homemade Marshmallows!

This past weekend we went to the mountains and I promised the kids that we could have smores! They could not wait to try the gooey marshmallow and melted chocolate sandwich! I certainly cannot deny them this right of childhood to enjoy a smore roasted over a fire in the mountains.

But!! I also did not want feed them known inflammatory ingredients in the traditionally prepared smores. Let’s just…

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#grain free smores #homemade marshmallows

Happy Birthday Cameron and William: Number 9

Nine years ago on this day at this very moment, I was finishing the last workout as a mom-to-be. I then forgot the rule about no liquid after midnight in preparation for my scheduled c-section and drank 64 ounces of water. It was an unusually cold morning and I was so excited! I wrapped my enormous body in my favorite coat and Kevin and I headed out to meet the boys!

I was so excited I could…

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Going Backwards to Go Forwards: Time to reboot in week 18 post abdominoplasty

This series of movements was inspired by my friend, mentor and creator of the Pelvicore Pro. Fortunately I have the privilege of being able to learn from the absolute top minds in the field of movement science, soft tissue work and women’s health. Through these connections I have been able to carve a purposeful path towards healing, recovery and reintegration.

Most people think the best…

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#abdominoplasty recovery #Core-Tex Fitness #Developmental patterns #diastasis repair #GIFT Fellow #pelvic floor #Pelvicore Pro #post abdominoplasty #soft tissue work #twin mom #womens fitness #womens health

The Easiest Go To Snack Recipe: Grain Free Banana Squares

Oh my how I love to hear the words, “Mommy I am hungry”! I think I even hear those words in my sleep! It truly is amazing how much food these little creatures consume on a daily basis! Of course they need to eat as their bodies are growing at such a rapid rate!

Children ages 1-2 grow 5 inches per year! Ages 2-3 children grow 3 1/2 inches in a year. By the age of 3-4 years, children will double…

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🌏 Exploring how great I can make my global function depends a lot on the health of my hips and may ability to “load and explode”! . Here I am going plane by plane through the @grayinstituteofficial 3D MAPS. . The developmental sequences shown earlier this week are the roots to the success of this sequence! . I still have work to do but each step forward gets me closer to my goal!! . If you are frustrated or in doubt of progress, go back to the basics and consistently build! . 🤗Enjoy 3-10 reps per side per plane of motion!! (at Holly Springs, North Carolina) https://www.instagram.com/p/B3__Y2SHw1I/?igshid=1pi07jh55sw4w

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🚶‍♀️ Walking is my favorite! It’s my form of active meditation! In order to maximize the experience and let the walking feed my pelvic floor and core...I need to have good hip motion! . 🚶‍♀️This is my back leg gait pattern, I am looking for extension, abduction and relative internal rotation on the trail leg! . 🤗Using the @3actminislide and my environment, a weighted and unweighted hand driver and an eye driver creates both a bottom up and top down reaction. . The kneeling position really helps me facilitate the relative internal rotation. This is so key to pelvic floor health!! . The slippery surface of the slide provides resistance throughout the entire movement! . ❤️Enjoy 3-50 rounds per side! . (at Holly Springs, North Carolina) https://www.instagram.com/p/B39cczyngFT/?igshid=38vlzekdv909

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💥 Adding another input into my healing abdominal wall...impact! . 🤗Thank you to my mentor @pelvicore_pro for the suggestion on the progression within a week of regression. . 💨 Give this rockstar move a try with the breathing exerciser for an added challenge with resisted breathing! . Try this challenge: ✅Vary hand position ✅Change your body angle ✅Exhale upon landing ✅Progress to the ground from standing when able! . ❤️ Enjoy a timed set or count your reps up to your threshold. (at Holly Springs, North Carolina) https://www.instagram.com/p/B36sJTEHahi/?igshid=19cgvkls0lgtp

👶 This series of movements is all about reconnecting the developmental sequence! . 🤔I have noticed some poor recruitment strategies and movement inefficiency lately! . 🧠 Time to reboot!! . 📅 At 4.5 months post abdominoplasty the tissue strength is strong enough to tolerate greater load but my structure must have the efficiency to handle it and...I don’t! . 🤗This rolling sequence to side lying with a hand and eye driver demands two different movement strategies! . 💪🏽I have to dig myself out of the preferred pattern by presenting new movement opportunities! . ♥️Enjoy 6–10 reps per side! (at Holly Springs, North Carolina) https://www.instagram.com/p/B34QG74n3sn/?igshid=18alir5kpu1ex

Abdominoplasty Recovery: one third of a year!

It is amazing to believe what my body has been able to do in four months since having a major abdominal surgery! I am grateful for the wholistic perspective that I have been able to use when addressing the recovery process of healing from a total abdominoplasty!

Think about this type of work as soft tissue hygiene. Without proper daily hygiene you cannot have the expectation of high quality, pain…

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#4 months post abdominoplasty #abdominoplasty recovery #core reintegration #diastasis recti #diastasis recti repair recovery #functional tools for core #pelvic floor #womens health

📚Lunchbox Time!! . 🍓 Frozen fruit cobbler has become an all time favorite hit for the lunchbox! Find the recipe below!! . 👬For my first set! LUNCH 🐄 Pastured Head Cheese from @uswellnessmeats (tastes nothing like organ meat 🤗) 🍓Frozen fruit grain free cobbler 🥕 Blueberry carrot muffin (recipe on the blog) 🥝 Kiwi ❤️Cassava crackers . 🎉 RECIPE: 4 cups organic frozen berry blend (thawed slightly) 1 cup nut or seed flour 1/4 cup coconut flour 1/4 cup organic brown, coconut or cane sugar 1/2 cup chilled butter or ghee 1/2 tsp salt 1 tsp cinnamon 1/2 cup shredded coconut . 1. Preheat the oven to 350F 2. Pour berries into an 8x8 baking dish. 3. In a large bowl combine all remaining ingredients. Using your fingers or two forks, work the mixture until it is similar to rough sand. 4. Crumble the mixture on the berries 5. Bake for 50 min until brown on top. (at Holly Springs, North Carolina) https://www.instagram.com/p/B3wisJpn367/?igshid=1fhdr35uvlrtj

📚Lunchbox Time 🧐What is we all said no to convention that says kids need “kid food”? 🧐What of we all said no, my kid does not have a gluten and sugar deficiency and I will avoid fueling his growth with known inflammatory foods? 🤗Would it make a difference!? 💪🏽I say heck YES!!! . 👬For my two little guys: LUNCH: 🥚 Ham and leek quiche (recipe on the blog) 🌽 Organic corn tortillas brushed with olive oil and baked at 350F=chips ❤️Apple banana muffin (recipe on the blog) 🥝 Kiwi 🥒 Cucumber 🥥 Coconut flour chocolate chip cookies 🍈 Honeydew 🍫 @hukitchen Quinoa crisp dark chocolate (OMG the BEST) . SNACK 🍒 Tart frozen cherries . 📦 All packed up in @lunchbots (at Holly Springs, North Carolina) https://www.instagram.com/p/B3t-x_LnMuY/?igshid=1po9567erxnqe

📚 LUNCHBOX TIME!! . In honor of national school lunch week, let’s look into the lunchbox! . 📦 Let’s step outside the box with both arms waving and say NO MORE to the junk that is marketed to our kids! Vote with your dollar!! . 👬For my favorite little guys: 🇺🇸 Pastured liverwurst from @uswellnessmeats ☀️ Morning glory grain free muffins (recipe on my blog) 🥦 Broccoli with olive oil ❤️ @marysgonecrackers 🌽 Organic corn tortillas brushed with olive oil and baked 🍠 White sweet potato 🤗Blueberry bar with sunbutter in the middle (recipe on the blog) . SNACK 🍎 🥝 (at Holly Springs, North Carolina) https://www.instagram.com/p/B3rgw76nBsD/?igshid=5wej37w8swl6

Scar manipulation! . Mobilizing my gigantic hip to hip scar from the bottom up with the @3actminislide and functionally loading the pelvic floor! . Yes please!! . An abdominoplasty does not fix the diastasis which is a whole body pressure management issue! The fix comes from moving well everywhere...a bit of a trick after two twin pregnancies! . But!! It can be done with consistency! So, I can either wait for things to just happen and get better...or go do the “things” to help myself!! . I choose to learn the things and then do them...everyday! Thanks to @cmchristie1 ❤️❤️❤️ . Moving well is a gift that you have and can use for the rest of your life! . 🤗Enjoy 11+ slides and then 10 variable squats, switch sides! Remember to let your hips move over the driving leg! BREATHE!! (at Holly Springs, North Carolina) https://www.instagram.com/p/B3osIzBHoZV/?igshid=1kapfhrx3dta

📆 At 4 months post abdominoplasty I am still building endurance in odd positions! . 🧠 this is not something I can consciously tell my body to “contract my abdominals”. . I have to create the reaction and optimize the environment both through the movement pattern and nutrition!! . Here I am using the @triforcefit in a squat hold position and reaching along various angulations! . The benefits of the tool are: ✅ I have to subconsciously balance out the load ✅ I have to quickly choose the hand position . All while maintaining an even breath pattern and holding a squat!! . 🎉 Yes!! Enjoy 12-15 reaches per position!! (at Holly Springs, North Carolina) https://www.instagram.com/p/B3mQbSInsQI/?igshid=1havp0xrzjmr1

Looking Back While Moving Forward

The second set of twins has been a whole different road than the first time around! I truly had NO clue what to do when the boys were born! I was completely shell shocked when I brought them home from the hospital! I could change a bike tire out in under 3 minutes but changing a diaper…whew that was a whole new ball game!

Now, looking back I most definitely experienced postpartum depression that…

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💃 Hips and 👁 ➡️follow 🖐🏿 ! . Take out the 🦶 and put your tush on the @reactive_training Core-Tex and you have a direct input into the pelvic floor, core and lumbar spine!! . Here I am working on the deep stabilizers of the core and coordination with the pelvic floor. . The task of reaching with the hand and the pelvis creates the reaction that I am looking for! You can add load to the hand for a greater challenge! . Enjoy 2-6 reps per plane of motion, per hand! (at Holly Springs, North Carolina) https://www.instagram.com/p/B3eh6GKHnZb/?igshid=4d1tqo3acflm

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