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

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

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.

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!!?

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.

🚨 Ab Rehab! I am 3 weeks postpartum with Annabel. Restore your core with me. Whether your kids are 3 weeks old, 3 years old, or 30 years old... these simple exercises will serve you well! 🔖 SAVE this post using to watch later if you don’t have time right now. Send it to your girlfriends too. Core restoration is not talked about enough and many women injure themselves by doing improper exercises at the improper time. 👌In this video, I go over three valuable exercises that work the pelvic floor, diaphragm, and transverse abdominis to help flatten tummy after baby, get pelvic floor functioning properly, improve posture, decrease back pain, lower stress, improve intimacy, etc. The potential benefits are endless. If you have a few minutes - watch til the end and follow along with me. Head to strongsexymammas.com for coached workouts with Anna Kooiman. We have a brand new *6 week challenge* starting soon! Reserve your spot by joining our full year or monthly membership. Places are limited! Don't delay!

These exercises can help you get back to high impact exercise in a shorter amount of time. Some women never get back to high impact exercise. Building a strong foundation is so important!

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...

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.

At the hospital yesterday, I found out Baby Girl is head down, which is good, but she is on the right side of my belly, facing sideways... which apparently means I may have another posterior delivery. OUCH!

And no, unfortunately belly dancing or figure 8’s may feel good, but below you’ll see I’m learning more ‘sophisticated’ moves to get bub in an optimal position.

Brooks was posterior and the back labor was atrocious. I was able to get through with out an epidural, and escape an unplanned c-section, but in the end it was a bit traumatic. His heart rate dropped big time and the doctor had to give me an episiotomy and suction him out. Brooks was healthy and that was all that mattered at the time. But of course it made recovery less than ideal.

For the record, I'm not whinging. I know we all have crazy birth, newborn, or other wild scenarios we wish had been a bit different.While at my appointment yesterday, my midwife recommended I go to the 'Spinning Babies' website for exercise ideas to get bub in an optimal birthing position. Their exercises, stretches, and a few partner led (rather unconventional) strategies are meant to help restore balance to mothers and get the pelvis in proper alignment.

The top of their site says, “Easier birth with fetal positioning. Use this site and videos to improve fetal position (breech, transverse, posterior) and birth. Reduce the chance of cesarean.”

I reached out to the founder (Gail Tully, a midwife living in Minneapolis, USA) if she would do an interview to share with all of you, my Strong Sexy Mammas! She agreed.

I really enjoyed the chat. She also coached through a few exercises you may find useful yourself.

By the way! Gail says, 'belly dancing' isn't a bad idea... but she shows me how to take those moves up a gear... to hopefully get Baby Girl in a good position.