Fitness Training for the Real Life Demands of Parenthood

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!

APP Access for Strong Sexy Mammas

📲 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.

Abs After Baby. Sit-Ups and Running May Do More Harm Than Good.

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

How I Switched Careers from TV News Anchor to Entrepreneur and Fitness Trainer

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

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.

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.

Holiday Cookie Hacks to Stay Healthy-ish

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:

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

Healthy Lasagne Recipe to Try Tonight

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!!?

Stop Planking During Pregnancy - Here's How to Modify

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!?

Pumping and Freezing Helped Me Get Over an Emotional Rollercoaster

Here are some of my experiences breastfeeding my babies… good and bad. I’ll talk about the emotional rollercoaster in a bit… but first… As I get ready for my Strong Sexy Mammas fitness & nutrition challenge celebrating my return to exercise… I have had several people ask me about breastmilk supply and how exercise can impact it.

My experience with Brooks and what I have heard from the ladies who take my classes and a doctor friend… as long as we are A… getting enough water…. and B…. losing weight at a healthy rate (not too fast) or supply should (knock on wood) be totally fine! I will say finding a comfortable nursing sports bra is key.

Baby News! Just Born. Welcome to the World!

My husband Tim and I would like to say....

Please welcome to the world - Annabel Kooiman Stuckey.

8.3 lbs - May 23, 2020

We took these pics minutes after she was born.

Annabel and I are still covered in blood enjoying our baby bliss hormones as they set in!

Thank you so much for all the well wishes on Instagram!

I can't wait to share more about my experience. But first.... a quick note...

Physiotherapist + Ultrasound = How to Activate Pelvic Floor and TVA Correctly

Reasons we practice diaphragmatic breathing, pelvic floor and TVA activations in my Strong Sexy Mammas women’s online fitness classes:

-Improve Back Pain

-Make Labor & Delivery Easier

-Flatten Post Baby Belly

-Reduce Incontinence Issues

- Decrease Stress

-Lower Risk of Abs Separation (AKA Diastasis Recti)

-Reverse Muscle Imbalances

-Release Toxins

-Encourage Body to Rest, Rebuild, Restore

-Set Foundation for More Difficult Core Exercises

WATCH: I hope my ultrasound helps YOU! It can be hard to know if we are activating our pelvic floor and TVA correctly. I think this video will help! I just went to a 37 week pregnancy appointment with Anna Scammel, a women’s health physical therapist practicing in Bondi Beach, Australia.

Anna Kooiman. Strong Sexy Mammas.

Anna Kooiman. Strong Sexy Mammas.

Sizing, Return Policies, Terms, Conditions

Anna Kooiman. Strong Sexy Mammas.

Anna Kooiman. Strong Sexy Mammas. Anna Kooiman. Strong Sexy Mammas.

Anna Kooiman. Strong Sexy Mammas.