Strength & Vitals

Your abs aren’t a six pack. The muscle that actually matters is called your transverse abdominis, and it’s more like a corset wrapped around your spine.

Mountain climbers barely touch it. Your shoulders and hip flexors do all the work while your “core” just hangs on for the ride.

If you’re postpartum, this matters even more. that corset muscle got stretched out for 9+ months and it needs to relearn how to brace, not just get thrown into plank position and hope for the best.

Dead bugs, bird dogs, and breathing into your ribs actually train it. mountain climbers train your cardio.

Do both!! Just know which one is which.

Five snacks you can share with your toddler without breaking your calorie goal

because let’s be honest, half of us are not tracking our own snacks. we’re tracking bites off their plate, the leftover crust, the three goldfish they didn’t finish. and somehow that adds up to way more than we think.

Here’s five that work for both of you, and even if you end up finishing their leftovers, it’s not gonna wreck your day.

1. watermelon — 46 cal per cup
2. apple slices + peanut butter — 130 cal
3. plain yogurt + berries — 90 cal
4. string cheese + whole grain crackers — 150 cal
5. cucumber + hummus — 70 cal

You don’t have to choose between feeding your toddler and hitting your goals. It’s just about knowing what you’re actually eating.

Save this for snack time 🥜

When you realize that it takes longer than a few weeks to build the body you desire, the novelty wears off. What’s YOUR deeper reason to follow through?

Testing if Beaux could recognize the nostalgic music from my old school dance days back when he was just an egg riding along in the womb lol

The toddler era hits different though. The days we’re out and about? pure chaos and pure joy. the days we’re stuck inside? I am unraveling

There is no in between 😅

Only focusing on cardio is like building a house with no frame 🏠🎤

GIVEAWAY ALERT 🚨

You’re exhausted before your day even starts.

You’ve downloaded the workout app, the meal plan app, the tracker app, the habit app… and somehow you still don’t know what to do today. so you do nothing.

OR you do everything for 3 days then burn out.

You’re googling “quick workouts for moms” at 11pm instead of sleeping. you’re eating your toddler’s leftover chicken nuggets standing at the counter and calling it dinner. You keep saying “I’ll start Monday” and Monday keeps showing up without you.

How about having someone in your corner who actually gets it. Someone checking in on you, building your plan with you, telling you what to focus on this week instead of leaving you to guess.

That’s what 1:1 coaching inside Strength & Vitals is. Personalized workouts, a meal plan that fits your actual life, tracking, and me in your corner every week.

and this month, one of you gets it free. valued at $375, on the house 🎁

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Balancing a tripod head stand better than I can balance my life 😅

🐘 You don’t need permission to pour into yourself. You need to stop asking for it!!

Turns out this move is quietly waking up your deep core, the transverse abdominis, the muscle that wraps around like a corset and actually holds everything together. it’s not about feeling the burn, it’s about teaching your core to brace and stabilize again.

If you had a baby, this muscle likely went completely offline during pregnancy. skipping the boring stuff and jumping straight to crunches or ab workouts without rebuilding this foundation first is how you end up with back pain, a core that still doesn’t feel “on,” or that little pooch that won’t budge no matter what you do.

Healing properly isn’t glamorous. it’s slow, unsexy movements like this one. but it’s the difference between short term results and a core that actually works for you long term.

a real workout AND the best time for him, win win 🙌