Learn to repattern your breath

The foundation of our workouts at TFB, whether you’re pregnant or postpartum, is diaphragmatic breathing. Asking yourself, “What’s that?” Keep reading.

Tight back limiting access to your diaphragmatic breath?

It’s that time of year when the weather is super chilly (depending on where you live) and the ligaments, muscles, and tendons that support your spine tighten causing your body to lock up. We’ve also just recovered from the stressful month of December where we were running around prepping for the holidays and stressed AF. That stress can manifest in many ways and for some people that can mean holding tension in the back.

Retrain before restrengthening

Postpartum women, I’ll cut right to the chase. Before you start performing double leg raises, bicycle crunches, planks and other core exercises you need to build your foundation and learn the basics.

Various ways to activate your glutes


Short and sweet. Before any workout involving the lower body, I recommend activating the glute muscles. Here’s why. Glute activations are a way to wake up the muscles of the booty before they take on a more strenuous load through exercise, but they’re also a great hip and glute strengthener. In addition they stabilize the pelvic muscles which can help ease low back pain.