WATCH - Fitness Training for the Real Life Demands of Motherhood

This should help alleviate back pain during bath time, feeding time, carrying groceries time, and the millllllionzzzz of times we bend over each day for our little ones.

Having babies and toddlers is a VERY physical job. As fitness trainers I believe we need to train pre/postnatal women for our activities of daily living... Not to just 'get your abs back'.... which is nice too! LOL...

I had the honor to chat with @pronatalfitness about how to prepare our bodies for the athletic event that we call pregnancy, labor, and motherhood. Pronatal Fitness is who I have my Pre/Postnatal Performance Training certification through.

We have some exercise ideas to help you save your back from pain during bath time... carrying around our toddlers... bending over the crib... lugging around groceries andddd our kids.... awkward positions we get in to take care of our little ones.

Brittany Citron is a real thought leader in this space. #pronatal also has a recent IGTV about core changes during pre/postnatal that is worth a watch!

🍕 Do you love pizza as much as I do!?!

👇This cauliflower crust pizza is packed with lean protein & veggie packed lasagne every few weeks. It is low carb (if you're watching that)... and so yummy.

To download the recipe CLICK HERE.

📲 APP Access! A lot of you have been asking if you can access my workouts via app. The answer is YES!! This is only for paying members— and you must first purchase the program from us at StrongSexyMammas.com — Then download (free) Kajabi. Login one time and you’re in!!! Anytime access to our @strongsexymammas workouts and educational videos. Woop woop!! THIS video shows you how to use it.

WATCH: 🍓 To juice or not to juice?

In my opinion... smoothies are way better. One of the many reasons is the crazy amount of fiber we lose when juicing. Fiber helps us full so we don’t reach for processed junk food. It also keeps away constipation which can mess with intra-abdominal pressure while we heal our core and flatten our tummy post baby.

My suggestion for home juices or smoothies?!!! Chuck it alllll in there so we don’t lose the fiber. Blend with frozen berries for sweetness and frozen banana or avocado for smoooooothness! And a little Greek yoghurt for protein.

I often even sneak in a little cucumber and my toddler loves it.

We also put them in the freezer and make them into popsicles.

☔️ This was a perfect rainy day activity for us too. Leave me a comment with what you like to throw in your smoothies?

WATCH

WATCH ABS AFTER BABIES ON YOUTUBE

👙 Abs After Babies! I have the secret sauce. And it’s not 1000’s of sit-ups. And it’s not running and jumping right when you get doctor clearance for exercise. Those things can MAKE YOUR BELLY BULGE MORE and lead to bladder leakage, back pain, poor posture, low energy, and just being in an overall bad mood!!!

I want to help you RUN and JUMP again!

But we need to heal our stretched tummy muscles and pelvic floor first. Even if that's years after delivery a baby!

I want to be able to run and jump when I’m in my 70’s.

Hell.... 80’s!! Let me show you how to get the results you want that LAST!!!!!

I teach specific exercises in a specific order for new Mammas. This helps us rebuild our body safely. Brick by brick. And then get back to running and jumping for the LONG HAUL.

WATCH

XOXO

Anna and the Strong Sexy Mammas

Want to know the biggest concern I hear from mammas about fitness?

"I don't have time."

Given the endless physical, mental, and emotional benefits of exercise, I think the question should be.... How can I find the time?

Watch this video. Let me know on IG if this helps!

💧Getting enough water as a pregnant or postnatal woman can be tough!! Here are my three FAV simple, hydration drinks!
🍊 Fizzy Water + Squeeze of Citrus
🍓 Fresh Mint + Berries Infused Water
🍋 Lemon & Ginger Tea

Always consult with your own doctor/nutritionist to understand what serves your specific needs.

🍫 That sweet time between Christmas and New Year's... When we are enjoying leftover chocolate and hanging in our PJ's... forgetting what day or time it is. 🇦🇺 My Aussie mammas are enjoying the summer champagne and swims with little ones.... (BTW - My baby Annabel just had her first kick around 😊) 🇺🇸 While my USA babes are sipping the last bit of hot chocolate and snuggling by the fire! 🌎 How good! But it will be nice for this international crew to get back to a routine too. 💪 My fitness, nutrition, and mindset programs can help you level up your fitness game and flatten your tummy - while lifting your mood and energy levels. Use coupon code: 2021RESET for 50% off all full year memberships or 50% off the first month of monthly recurring memberships.

Motherhood has created the biggest identity shift of my life. Can you relate?

Between our new responsibilities, the hormone shifts, the body changes, and on and on and on.

I also had a major identity shift going from successful television host in New York City to mamma, entrepreneur, and women’s fitness trainer.

It has NOT been an easy transition. But it feels like the right one.

If you would like to hear about what this transition has been like for me - and why my work is enriching my life - please listen to my guest appearance on Michelle Boyde’s Floetic podcast, The WEL. I hope it inspires you to follow your heart.

You can listen here on the Floetic website. Or on Spotify or Apple Music

Here's to snuggles, cuddles, Christmas movies and yummy food with the ones we love.

🇺🇸❤️🇦🇺 As an American living in Sydney with my Aussie husband - I still can't get used to the hot weather compared to my New York City snow! Instead of egg nog and spiced apple pie it's all about champagne, mango, and prawns... AKA shrimp! LOL

🎁 My gift to you this Christmas is 50% off Strong Sexy Mammas memberships. Tell your girlfriends!

COUPON CODE: 2021RESET

Don't miss our 2021 Mamma Reset, 6 Week Programs!

How Mammas Can Reset for 2021: Fitness, Nutrition, Mindset

💥 January is going to be an INSANELY productive month for our tribe, Mammas!

Our signature 6 week programs take off January 11th.

Fitness. Nutrition. Mindset.

2021 Mamma Reset!

✅ Pregnancy Fit School - All trimesters.

✅ Mamma Fit School - three different tracks for post-pregnancy, progressive, and strong

⭐️ COUPON CODE: 2021RESET to Save 50%

BONUS: In addition to the 100+ videos in your on-demand library, We will also have LIVE Zoom classes we're fondly calling 2021 Mamma Reset (replays will be in your Gold Member Library). Bonus LIVE classes start January 1st/2nd so sign-up for the Gold Membership if you haven't. WATCH your email for the Zoom link.

💥 January is going to be an INSANELY productive month for our tribe, Mammas!

Our signature 6 week programs take off January 11th.

Fitness. Nutrition. Mindset.

2021 Mamma Reset!

✅ Pregnancy Fit School - All trimesters.

✅ Mamma Fit School - three different tracks for post-pregnancy, progressive, and strong

⭐️ COUPON CODE: 2021RESET to Save 50%

BONUS: In addition to the 100+ videos in your on-demand library, We will also have LIVE Zoom classes we're fondly calling 2021 Mamma Reset (replays will be in your Gold Member Library). Bonus LIVE classes start January 1st/2nd so sign-up for the Gold Membership if you haven't. WATCH your email for the Zoom link.

I believe in you!

🧠 Brain health. 2020 has taught us what’s important in life. So I want to share some of the benefits beyond the flat tummy @strongsexymammas are becoming known for. Exercise is proven to boost mood & improve cognitive function while reducing anxiety, depression, & low energy. I try to coach my girls to a place that is definitely challenging— but not belt them so hard every day they are too sore to move or end up injured. Core stability is SOOOO important for long term fitness. And if you can’t stick to something long term—- what is the point?!

🌟Coupon Code: 2021RESET for 50% off membership through Jan 11, 2021.

Watch as women all over the world do the same 12 exercises in the 12 days leading up to Christmas. Join 2021 Mamma Reset in January if you want to be part of our crew!

Mamma, I know you wanna enjoy the holiday season. I am all about helping you stay active and remembering to nourish our bodies so we can be the best version of ourselves. But that does not mean not enjoying yummy holiday food!

Watch this video to see a couple of my hacks for cookie making…

Here are a few extra tips:

1. Make the cookies smaller! That way you can go back for a second or even third and you haven’t scrapped your healthy eating for the day!

2. Replace the oil in brownie and cake recipes with applesauce. Yes applesauce! You will get the same consistency and cut the unnecessary fat.

3. Here’s one I love… Save time so you can actually get in a workout! Grab a pre-made cookie dough log from your local bakery. You’ll still get yummy cookies and have a fun experience making them with the kids… but save time so you can still squeeze in that 20-30 minute workout.

ALSO! If you haven’t REGISTERED for our FREE ZOOM home fitness class - reserve your spot HERE. Less than 24 hours from now!! This will be holiday theme — 12 Days of Christmas! 12 different exercises. Yassss! 🎄 See you there. Sign-up!

Thanksgiving is always a bit of an emotional time for me as an American living in Australia. Of course Aussies don’t celebrate Turkey Day and it definitely doesn’t feel like Thanksgiving.

Since we live in the opposite hemisphere it’s hot instead of cold. Nobody drinks pumpkin spice lattes. In fact, you can’t even find pumpkin spice or canned pumpkin at the grocery store. I special ordered them from USAFoods.com and we special ordered a turkey from our local grocery store. BTW who knew there was such a thing as USAFoods.com!?! LOL

Of course in our family, we DO celebrate Thanksgiving. I cook every year for a big group. It will be a little smaller this year (being mindful of COVID - even though we are doing really really well containing the virus in Australia).

Here are some recipes I loosely followed for freeze ahead, healthy - errrrr options for Thanksgiving. BTW — I am not at all opposed to ‘splurging’ on Thanksgiving. Of course our household does that too!

Healthy Pumpkin Pie — I followed this recipe very very loosely. But swapped the crust for a sugar free vanilla chocolate cookie crust! I also used a sugar free apple/cinnamon maple syrup in place of the regular maple syrup.

Healthy Green Bean Casserole — I followed this classic recipe very loosely. But I swapped the soy sauce for vegemite, left out the milk and fried onions. And added some fresh sauteed mushrooms and leeks.

Ohhhhh! Don’t miss this! We have a FREE Turkey Burner home fitness class for Strong Sexy Mammas that everyone is invited to. Simply click THIS LINK and we will send you the zoom link. There will be a replay if the time is not convenient. So make your reservation. This is your chance to try Strong Sexy Mammas for FREE! Women Only. Those who show up LIVE will also get a bonus Black Friday coupon. Woop Woop!

Mark your calendars for Nov 27 & 28th! Time is running out to sign-up for our FREE Strong Sexy Mammas Masterclass: Pregnancy & Post-Pregnancy Fitness & Education.

Use THIS LINK to get more details. If the timing isn’t convenient, still make a reservation and we will send you the replay.

This is your chance to try Strong Sexy Mammas for F-R-E-E…. FREE! LEARN MORE.

Hi Girls!

Do you have those days where you just feel like you’re absolutely ‘killing it’ at motherhood? And others where you feel like it’s totally taking you for a ride!? LOL I definitely do. And a lot of that hinges on how much sleep Annabel and Brooks have let me get the night before.

Here are a few things that energize me. Hope they help you. If they do… gimme a shout on Instragram. I love to hear from you.

xoxo Anna

5 Tips for Sleep Deprived Mammas.... Here's How to Gain Energy!

1. Drink 2-3 Liters of Water a Day

2. Eat Vegetables at EVERY Meal

3. Eat Lean Protein at EVERY Meal

4. Train with 'Strong Sexy Mammas' - home fitness for women

5. Embrace the Chaos and Give Yourself a Break!

Do you love lasagne as much as I do!?!

I make this healthy lasagne every few weeks. It is pasta free and low carb (if you're watching that)... and so yummy. I use eggplant and zucchini in place of pasta sheets…. and reduced fat cottage cheese instead of fatty ricotta cheese… and light mozzarella in place of full fat mozzarella.

WATCH VIDEO

It is also packed with lean protein and veggies... So quite filling!

DOWNLOAD FREE RECIPE

I often make two of them. I'll pop one in the freezer to take out for an easy dinner on a hectic night... or share with a friend in need!

Please use my recipes as a guide. Make it your own by adding your FAV veggies.

Tag me on Instagram if you decide to make it! @annakooiman & @strongsexymammas

Need that recipe? DOWNLOAD IT HERE.

Enjoy!

BTW to our Gold Members and 6 Week Challengers... Please keep sharing your own recipes inside the Private Facebook Group!

For those of you who haven't signed up to one of our Strong Sexy Mammas programs... What on earth are you waiting for!!?

WATCH the short post-pregnancy Q and A I did with Dr. Jill Gamberg from Double Bay Doctors. (Be sure to ALWAYS listen to your own medical carer’s advice first and foremost.)

ANNA: When can new mothers return to low impact exercises?

DR. JILL GAMBERG: New mothers can return to low impact exercises at around 6-8 weeks. If the delivery was complicated or there were any birth injuries, recovery time may be longer, and the return to exercise may be delayed.

It is important to check with your GP, midwife, physiotherapist or obstetrician before returning to exercise after childbirth. Mothers who have issues with incontinence, or develop incontinence once re-starting low impact exercises, should seek professional help before continuing.

There are general guidelines from the Australian Continence Foundation to follow to help plan your return to post childbirth fitness:

1. 0-3 weeks after delivery:

   1. gentle walking

   2. abdominal muscle bracing (tightening your abdominal muscles without movement)

   3. pelvic floor exercises

1. 6-8 weeks after delivery (wait until your six-week doctor/midwife check before starting a group exercise program or going back to the gym):

   1. walking

   2. low impact aerobics or post-natal classes

   3. low intensity water aerobics class and swimming (once vaginal bleeding has stopped)

   4. gym program (light weights)

   5. abdominal muscle bracing

   6. pelvic floor exercises

1. 8-12 weeks after delivery:

   1. follow the same guidelines for 6-8 weeks, gradually increasing your intensity and weights

   2. progress your postnatal abdominal muscle bracing

   3. continue pelvic floor exercises

1. 12-16 weeks after delivery:

   1. consider seeing a women’s health physiotherapist for abdominal and pelvic floor muscle testing before returning to high-impact exercise, running, sport or abdominal exercise programs

1. 16 weeks and more after delivery:

   1. you may be able to return to previous activity levels IF your pelvic floor muscles have returned to normal and you are not experiencing any back pain, vaginal heaviness, or urinary incontinence during or after exercise

Ya’ll know how much I love intense exercise. But plank exercises need to be modified in later stages of pregnancy.

Diastasis recti or abs separation risks are increased when women plank during pregnancy. Plank exercises must be modified as our pregnancy progresses and our bellies get bigger.

Diastasis recti after pregnancy can lead to a bulging ‘mum tum,’ back pain, muscle imbalances, pelvic floor dysfunction, etc.

In this video, I share how to modify plank exercises like push-ups and mountain climbers to protect our tummy muscles. Pelvic floor, transverse abdominis, and diaphragmatic breathing are also covered.

If you want to get back to running and jumping after having babies… it’s a good idea to be diligent about looking after the integrity of your belly tissues and pelvic floor during pregnancy and the early post-natal period in particular.

My Strong Sexy Mammas fitness classes are PERFECT for this! Check them out. Try a 7 day free trial. What do you have to lose!?

After we give birth... the thought of running and jumping for many of us is... 🙄

Heavy boobies... extra 'baby weight'... the thought that... 'I want to get in shape again... But... If I run or jump... my insides just may fall out of my lady bits!' Or... my hips hurt... Or... my back hurts... blahhhhh😫

My Strong Sexy Mammas program teaches ladies like me to listen to our bodies and recognize ways it is telling us we are pushing too hard.

WATCH: In this Strong Sexy Mammas (women’s at-home fitness) interview…

You will learn: The importance of gradual progressions. The most powerful way to prime your pelvic floor before workouts. Why getting your CONFIDENCE back after baby is even more important and satisfying than getting your "body back!" My StrongSexyMammas.com workouts are all about starting slow and progressing as you get stronger. We bring the FIRE when you're ready for it!! But there is something to be said about taking small steps to get you running and jumping again. While some programs advocate going hard and fast early... I know through all my education, first hand experience as a mom, and as an certified personal trainer - that this increases our risk for injury. Our tissues are still soft and our hormones are still in a different state. Returning to running too soon can lead to prolapse. A big thanks to physical therapist, 'Dr. Bri' from https://www.femfusionfitness.com/ for this chat!

Check out Strong Sexy Mammas for all things fitness related to pregnancy, post-pregnancy, and beyond. We are unique. We do pelvic floor activations INSIDE our fitness classes. Found out why!

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