“We need the sisterhood. We need the village.” In this video above I sit down with my OBGYN and Birthing Educator for a birthing team ‘debrief.’ I would love to hear your birth stories and lessons learned. Leave me a comment on social media.

My OBGYN, Dr. Jan Dudley and doula, prenatal yoga instructor, and creator of She Births childbirth education program, Nadine Richardson, have a lot of great insight on how to make the birthing experience a beautiful one. They talk about what we can learn about ourselves from pregnancy and childbirth. And how to channel that same strength and perseverance right into parenthood.

“Learning in pregnancy to drop the judgment of yourself is such a great way to launch into parenthood. Because the last thing we need is to feel isolated. And that’s what judgment does. If we are judging ourselves, we stay at home in our little bubbles, and we go to mother’s groups and we start judging. And that happens a lot. But we don’t need to. We need women that are empowered and happy. And that’s how you’re going to be the best mom.”

I love the quotes above from Nadine Richardson. During pregnancy, I learned so much. I have always been a go, go, go, go, GO kind of person. Pregnancy and motherhood have slowed me down in the best way possible. Motherhood has taught me patience, acceptance, empathy

I can tell you the deep breathing techniques I learned in the She Births education program helped me to have a an epidural free birth (even with a posterior baby). In the end it was a difficult delivery though. Brooksy’s heart rate dropped from the cord being around his neck and he had to be suctioned / vacuumed out. Breathing techniques and getting in the ‘athletic zone’ are what helped me. Believe it r not, I didn’t even realize it was a “traumatic birth” in a lot of ways. But it did slow down my recovery a bit when I wanted to get back to running and jumping.

My mindset and inner strength is what got me through the birth and the recovery. If you’re about to birth a baby too…. YOU GOT THIS, MAMMA!

Sending you so much love.

The secret to better sex after having a baby. Man, doesn’t everyone want to know? The truth is, the secret in many cases is simple. A stronger pelvic floor can mean stronger orgasms and better sexual satisfaction with our partners. The weight of the fetus during pregnancy and the pushing we go through to get them out, often leads to a weakened pelvic floor. Checking in regularly with our pelvic floor can often help. Check out the pelvic floor section on StrongSexyMammas.com for some exercise ideas and considerations. Better sex often leads to better relationships with our partners. And better relationships with our partners often leads to being better parents to our kids.

Watch my interview with the principal women’s physiotherapist, at Women in Focus Physiotherapy. Elizabeth ‘Lyz’ Evans is not just a women’s health expert, but also a rockstar mum of two. Aren’t they cuties? If you live in Sydney, Australia, I highly recommend paying her a visit!

T-I-M-E. Time. Nobody has enough of it. Everybody wants more of it! Lack of time makes us feel like life is too chaotic to make time for fitness. Too chaotic to cope. The number one reason mammas tell me they don’t exercise is because they can’t fit it into their busy schedules. The Strong Sexy Mammas website has you covered for the fitness side of things. But I also have a few tips for surviving outings with kids that can help cut chaos and save time.

I am a busy mamma, known for always being ‘on-the-go.’ Upon writing this post, Brooks has just turned one and has already flown from Sydney, Australia to New York City four times in his short little life! People ask how we keep it together and how I stay fit and fresh. I’m the first to tell you I don’t have everything figured out. This mamma thing is hard work! But I can tell you what is working for me. Hope it helps!

Watch the video I shot with baby Brooks and our dog Baxter a few months ago at a local park in Bondi Beach. We go through a few ways I survive being ‘on-the-go.’

Tip #1 Buy a lightweight stroller for travel purposes (Umbrella strollers are awesome. But I think it’s worth investing in a stroller that folds up small enough to go in the overhead compartment on airplanes. This way you don’t have to gate check it and you’re never with out it).

Tip #2 Pack plenty of toys (i have some touch and feel books that are very interactive and seem to kill two birds with one stone).

Tip #3 Use a backpack as a diaper bag (nappy bag as we say in Australia). This allows us to stay hands free rather than having the shoulder bag that inevitably falls off the shoulder and knocks into things! LOL.

Tip #4 Use a blanket that is durable enough to double as a play-mat in a pinch. This saves a lot of precious space.

Tip #5 Stock your closet with long, flowy dresses (This makes me feel ultra feminine and put-together, even though it takes almost zero effort. Pull the dress off the hanger, and you immediately look like you spent more time getting ready than you truly did! Yass!)

Want to save some cash and save your baby from chemicals at the same time? I do! Read on to see what I mean.

I am now in my 39th week of pregnancy and doing last minute odds and ends awaiting my baby boy to tell us he's ready to come into the world. Hopefully my water breaks soon! LOL I am so ready to meet him and see his sweet face! This year for Christmas, my amazing sister-in-law gave me the perfect gift. She organized an afternoon together to spend some quality time while concocting some natural baby products. We had a lovely day putting together all kinds of DIY baby potions. I'm thankful she had the idea of pinching a few pennies all while enabling me to use natural baby products on my sweet boy once he gets here.

Below are recipes my sister-in-law found for homemade diaper cream, nipple butter, baby wash & shampoo.

Postnatal Fitness No No's! Which Exercises to Stay Away From and Which Ones are Okay? Abs separation (diastasis recti) and pelvic floor weakness are just a couple of the lasting effects pregnancy leaves behind. Jumping into high impact fitness and certain abs exercises are very bad for postpartum recovery. Anna Kooiman, creator of Strong Sexy Mammas (online workouts for moms), takes you to a women's physiotherapist to see which exercises we should stay away from after having a baby. And which exercises are good! Check out StrongSexyMammas.com to work out with international TV host and fitness instructor, Anna Kooiman.

This may surprise you…. Crunches are a bad idea for some new moms. Same goes for full sit-ups and planks. Don’t sabotage your exercise success.

Watch my interview with the principal women’s physiotherapist, at Women in Focus Physiotherapy. Elizabeth ‘Lyz’ Evans is not just a women’s health expert, but also a rockstar mum of two. Aren’t they cuties? If you live in Sydney, Australia, I highly recommend paying her a visit!

When is it safe to start baby carrier exercise? What exercises should you stay away from when getting fit while baby wearing? What ages are appropriate for baby carrier workouts?

Are you curious about safety considerations for involving baby in exercise? Read on to hear from my favorite baby carrier company, LÍLLÉBABY. You will also hear from a doctor.

We all love toting our little ones around town in the baby carriers. It’s great for bonding. Doesn’t it seem like all our bundles of joy want to do is be close? Hear our familiar voice? Smell our familiar smell? Feel our familiar movements? So sweet!

They were growing inside our bodies for 9 months. It’s easy to understand why baby-wearing is so great for both mom and baby. You’ve probably done some light house cleaning with baby in a wrap, sling or carrier… But have you thought about doing light exercise while baby-wearing? While getting back in shape after having Brooks, I have had a lot of success while exercising with him in the baby carrier. We would do a coastal walk around Sydney where we live almost daily. And as I started feeling ready for light weighted activities, I continued using the carrier for exercise. Great combination! I’m excited to share the exercises with you!

I have just launched a new online fitness membership for women called, Strong Sexy Mammas. We were lucky enough to get some international coverage on the number one cable morning show in the world, Fox and Friends. Check it out!! Some of the workouts include babies into the exercises. Others do not. We cover strength, cardio, HIIT, stretching, pelvic floor lifts, etc. My motivating classes are meant to not only help you slim down, but boost your mood. I am merging my online following and local fitness community in Sydney (from the group exercise classes I teach) to help moms get their groove back physically and emotionally after having kids. I teach ‘Mums and Bubs’ classes in Bondi Beach at BUF Girls and Speedo Fitness Club. I see how much fitness empowers my participants during this transitional stage in life. Becoming a mother is amazing, but also challenging and frustrating at times. It can be hard when we look in the mirror after giving birth and not recognizing the body we see. It is an incredible body. We birthed a tiny human for crying out loud! We should honor that body. Give it the time it needs to heal, and then begin an exercise regimen appropriate for our specific needs. I am an AFAA certified fitness instructor (with some additional ACE postnatal education), motivator, and fit girlfriend by your side, not a medical expert.

Under the Strong Sexy Mammas ‘Mamma Wellness Tips’ tab, I am using my journalism background to help you hear from an array of medical experts. I have a lot of interviews with women’s health professionals here that I hope you find helpful. Are you curious about safety considerations for involving baby in exercise? Read on to hear from my favorite baby carrier company, Lille Baby. You will also hear from a doctor.

This may surprise you…. Sit-ups are a bad idea for some new moms. Same goes for full planks.

But why you ask? If we want a flat tummy, aren’t these exercises normally winners? Well the majority of new mammas have some degree of abs separation (many don’t even know it). Doing incorrect abs exercises can actually lead to more of a belly rather than less! Don’t sabotage your exercise success.

Watch my interview with the principal women’s physiotherapist, at Women in Focus Physiotherapy. Elizabeth ‘Lyz’ Evans is not just a women’s health expert, but also a rockstar mum. If you live in Sydney, Australia, I highly recommend paying her a visit!

Dinnertime for moms can be stressful no matter what the age of our kids. Am I right? Making sure our little ones are nourished with healthy, nutrient dense food can be a challenge in our busy lives. Since becoming a mother this year, I have found several ways to survive mealtime. Take a look at this video for a few of my mamma tips.

Tip #1… No Screens! Even at 7.5 months when we recorded this video, Brooks was so drawn to screens. Smart phones, tablets, televisions, Apple watches, etc. It’s still the same today. So we try very hard to limit the time he is exposed. And we have a hard rule, no screens when we are trying to feed him. I have to keep them off so he stays interested.

Tip #2… Eat your greens! Lead by example and your kids will follow. Sneak them in if you have to. With purees, Brooks seems to like apples and pears more than zucchini and broccoli. So when I make them at home I almost always add in a little fruit to give it a naturally sweeter flavor. It works every time! As the kids get older it’s a great idea to sneak vegetables in wherever we can as well. Even if they are asking for pizza, sneak in some veggies as toppings. But hide them under the cheese!

Tip #3… Get the kids involved! When Brooks is older, I plan to take him to the grocery store to pick out all the yummies. I’ll then have him help me cook dinner in the kitchen. I think when kids feel like they are part of the process they are more likely to be proud of what they’ve made, and scarf it right up!

If you’re looking for safety considerations for involving babies in exercise, read on for my interview with a doctor. I have just launched a new online fitness membership for women called, Strong Sexy Mammas. I have just launched a new online fitness membership for women called, Strong Sexy Mammas. We were lucky enough to get some international coverage on the number one cable morning show in the world, Fox and Friends. Check it out!! Some of the workouts include babies into the exercises. Others do not. We cover strength, cardio, HIIT, stretching, pelvic floor lifts, etc.

I am merging my online following and local fitness community in Sydney (from the group exercise classes I teach) to help moms get their groove back physically and emotionally after having kids. I teach ‘Mums and Bubs’ classes in Bondi Beach at BUF Girls and Speedo Fitness Club. I see how much fitness empowers my participants during this transitional stage in life. Becoming a mother is amazing, but also challenging and frustrating at times. It can be hard when we look in the mirror after giving birth and not recognizing the body we see. It is an incredible body. We birthed a tiny human for crying out loud! We should honor that body. Give it the time it needs to heal, and then begin an exercise regimen appropriate for our specific needs.

I am an AFAA certified fitness instructor (with some extra ACE postnatal education), motivator, and fit girlfriend by your side, not a medical expert. I am using my journalism background to help you hear from an array of medical experts. I have a lot of interviews with women’s health professionals here that I hope you find helpful. Read on to hear from a doctor about considerations for involving babies in exercise!