Posts tagged online women's fitness

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!

SIGN-UP!

Anna KooimanAugust 19, 2020stress eating, anxiety eating, covid 19 causing anxiety, covid 19 causing stress, covid 19 causing stress eating, covid 19 causing anxiety eating, pregnancy nutrition, prenatal nutrition, how to beat prenatal anxiety, how to beat prenatal anxiety with food, how to beat prenatal anxiety with nutrition, strong sexy mammas, how to beat prenatal anxiety with exercise, how to beat stress while pregnant, how to beat stress during pregnancy, anna kooiman australia, anna kooiman journalist, anna kooiman fitness trainer, anna kooiman strong sexy mammas, strong sexy mammas anna kooiman, strong sexy mammas online, women's fitness online, online women's fitness, anna kooiman nutrition, what to eat during pregnancy, what vitamins do we need during pregnancy, what foods should we eat when pregnant, what foods to eat to beat nausea, what foods beat nausea, what foods beat anxiety, what foods beat stress, christiana velis, seed of life nutrition, seed of life, nutritionist bondi beach, bondi beach, sydney, bondi beach sydney, bondi beach australia, sydney australia nutrtitionist, christiana, velis, velis nutrition, christiana velis bondi beach, christiana velis sydney australiaComment

5 Ways to Drink More Water

This is something I struggle with! It seems so easy. But for some people (like me) it is a genuine nutrition challenge. This is why getting a minimum of 2-3 liters of water a day is week #1 in my 6 week fitness and nutrition challenge for Strong Sexy Mammas.

Here are simple ways I’m using during this challenge to get it in….

#1 FRUIT INFUSED WATER:

-One of my FAV fruit infused waters? Sliced strawberry + orange + lime (+ optional basil)

#2 SIP ENTIRE GLASS OF WATER BEFORE EACH MEAL OR SNACK

-Very often when we think we are ‘starving’ we are actually more dehydrated than anything. If we drink water first and then we are still ‘starving’ then we truly need to eat eat eat! But it’s quite possible our body is craving high quality H20 more than anything else!

#3 DOWNLOAD AN APP TO TRACK ON YOUR PHONE

There are loads of free apps you can find now such as Daily Water Free or Daily Water. Simply download them to your smart phone to set daily reminders and fun alarms. I am not into apps like this but many women see success with these and seem to love the techy way of tracking!

#4 SIP GINGER OR RASPBERRY TEA

-These herbal teas are awesome because they have quite strong flavors that leave you wanting more. Plus! It may help us kick our afternoon coffee habit. Turns out… many of us just want something warm to sip and don’t necessarily miss the coffee!

#5 SET A WORKOUT RULE

-Pour a glass or water bottle and keep it at your ‘workout station’ during your Strong Sexy Mammas workout. Set a rule for yourself that you’ll finish the entire glass or bottle before rolling that yoga mat back up and packing away the weights.

WANT TO TRAIN WITH ME!? I specialize in attainable fitness for women. I help you succeed by offering progressions and regressions of exercises to get women excited about fitness rather than dreading their workouts.

LEARN MORE about Strong Sexy Mammas. CLICK HERE.

Anna KooimanJuly 14, 2020stress eating, anxiety eating, covid 19 causing anxiety, covid 19 causing stress, covid 19 causing stress eating, covid 19 causing anxiety eating, pregnancy nutrition, prenatal nutrition, how to beat prenatal anxiety, how to beat prenatal anxiety with food, how to beat prenatal anxiety with nutrition, strong sexy mammas, how to beat prenatal anxiety with exercise, how to beat stress while pregnant, how to beat stress during pregnancy, anna kooiman australia, anna kooiman journalist, anna kooiman fitness trainer, anna kooiman strong sexy mammas, strong sexy mammas anna kooiman, strong sexy mammas online, women's fitness online, online women's fitness, anna kooiman nutrition, what to eat during pregnancy, what vitamins do we need during pregnancy, what foods should we eat when pregnant, what foods to eat to beat nausea, what foods beat nausea, what foods beat anxiety, what foods beat stress, christiana velis, seed of life nutrition, seed of life, nutritionist bondi beach, bondi beach, sydney, bondi beach sydney, bondi beach australia, sydney australia nutrtitionist, christiana, velis, velis nutrition, christiana velis bondi beach, christiana velis sydney australia, ways to drink more water, how to drink more water, drink more water, how to enjoy drinking waterComment

Nutrition Made Easy - 6 Week Challenge

Need to ‘social distance’ from your refrigerator!? LOL

GET DETAILS: 6 WEEK FITNESS & NUTRITION CHALLENGE

Join us on StrongSexyMammas.com for the 6 Week Fitness & Nutrition Challenge!

We take off July 12. Sign-up! Here's the basics about our nutrition challenge.

Week #1: Extra Water - Every Meal Week

#2: Vegetable - Every Meal Week

#3: Lean Protein - Every Meal Week

#4: No Sweets Including Juice Week

#5: No Processed Food Week

#6: No Alcohol + Limit Coffee

Endless snacks... sugar... salt... alcohol... processed food... comfort foods… of all stripes, really… have been the ‘drug of choice’ for many of us all over the world during Covid 19 and home isolation.

Of course Strong Sexy Mammas exercise can give us a nice endorphins rush… but even if we are sticking to our 15-30 minute workouts… exercise is only part of the equation isn’t it?

My 6 Week Fitness & Nutrition Challenge will help you put down the wine, cheese, cookies, and crackers to lean up!

SIGN-UP!

If you’re finding value in these women’s health interviews and you’re looking for a fit girlfriend to be your training buddy - that’s meeeeee!

JOIN Strong Sexy Mammas for female specific workouts that offer prenatal and postnatal modifications! Safe. Fun. Effective.

StrongSexyMammas.com

Anna KooimanJuly 8, 2020stress eating, anxiety eating, covid 19 causing anxiety, covid 19 causing stress, covid 19 causing stress eating, covid 19 causing anxiety eating, pregnancy nutrition, prenatal nutrition, how to beat prenatal anxiety, how to beat prenatal anxiety with food, how to beat prenatal anxiety with nutrition, strong sexy mammas, how to beat prenatal anxiety with exercise, how to beat stress while pregnant, how to beat stress during pregnancy, anna kooiman australia, anna kooiman journalist, anna kooiman fitness trainer, anna kooiman strong sexy mammas, strong sexy mammas anna kooiman, strong sexy mammas online, women's fitness online, online women's fitness, anna kooiman nutrition, what to eat during pregnancy, what vitamins do we need during pregnancy, what foods should we eat when pregnant, what foods to eat to beat nausea, what foods beat nausea, what foods beat anxiety, what foods beat stress, christiana velis, seed of life nutrition, seed of life, nutritionist bondi beach, bondi beach, sydney, bondi beach sydney, bondi beach australia, sydney australia nutrtitionist, christiana, velis, velis nutrition, christiana velis bondi beach, christiana velis sydney australiaComment

Early Core Exercises After Baby Delivery

🚨 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!

Anna KooimanJune 21, 2020stress eating, anxiety eating, covid 19 causing anxiety, covid 19 causing stress, covid 19 causing stress eating, covid 19 causing anxiety eating, pregnancy nutrition, prenatal nutrition, how to beat prenatal anxiety, how to beat prenatal anxiety with food, how to beat prenatal anxiety with nutrition, strong sexy mammas, how to beat prenatal anxiety with exercise, how to beat stress while pregnant, how to beat stress during pregnancy, anna kooiman australia, anna kooiman journalist, anna kooiman fitness trainer, anna kooiman strong sexy mammas, strong sexy mammas anna kooiman, strong sexy mammas online, women's fitness online, online women's fitness, anna kooiman nutrition, what to eat during pregnancy, what vitamins do we need during pregnancy, what foods should we eat when pregnant, what foods to eat to beat nausea, what foods beat nausea, what foods beat anxiety, what foods beat stress, christiana velis, seed of life nutrition, seed of life, nutritionist bondi beach, bondi beach, sydney, bondi beach sydney, bondi beach australia, sydney australia nutrtitionist, christiana, velis, velis nutrition, christiana velis bondi beach, christiana velis sydney australia, diaphragmatic breathing, diaphragm, pelvic, pelvic health, pelvic floor activations, pelvic floor strength, kegels, how to do kegels, women do kegels wrong, incorrectly do kegels, how to do a kegel, how to do pelvic floor exercises after having a baby, flat tummy after baby, how to get a flat tummy after baby, incontinence, flat tummy exercises, 360 breathing, core stabilization, core stabilisation, core restoration, ab rehab, how to rehab abs after baby, when to start pelvic floor exercises, when to start pelvic floor exercises after having a baby, transverse abdominis, transverse abs, how to activate tva, tva, ta, transverse abs exercises, low abs exercises, deep core exercises, pregnancy abs exercisesComment

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...

Anna KooimanMay 28, 2020anna kooiman baby, baby girl, baby girl postnatal fitness, annabel kooiman stuckey, annabel kooiman, annabel stuckey, strong sexy mammas, postnatal fitness, women's fitness, online women's fitness, online fitness for women, online fitness for moms, online fitness for mums, sydney fitness for women, women's fitness in sydney, sydney australia, sydney fitness, sydney online fitness, prenatal fitness, online pregnancy fitness classes, online postnatal fitness classses, flat tummy after baby, how to get a flat tummy after baby, diastasis recti, what is abs separation, what is diastasis recti, what is diastasis, diastasis after baby, diastasis during pregnancy, how to preserve core, how to prevent diastasis recti, how to prevent abs separation, how to prevent abs separation in pregnancy, how to prevent abs separation during pregnancyComment

'Stress Eating' in Isolation + Pregnancy & Postnatal Nutrition

WATCH this interview I’ve done for Strong Sexy Mammas with nutritionist, Chrstiana Velis about how to beat it.

Christiana is gifting a FREE download. You can access it below or in your Strong Sexy Mammas Women's Fitness Guide:

You'll Learn:

How to eat for a restful night of sleep.
What to drink to ease anxiety and bring on the calm.
PLUS for the preggo & postnatal mammas like me… we talk about how to beat nausea, how to get enough iron, folate, vitamin C, and B vitamins to nourish both mamma and baby.

DOWNLOAD NOW

How are you feeling about many of the stay-at-home orders being lifted? What about our alternative? Being stuck inside the house during this pandemic? Anybody else feeling a little anxious or sluggish from being out of your normal routine?

WATCH this interview I’ve done for Strong Sexy Mammas with nutritionist, Chrstiana Velis about how to beat it. PLUS! We chat pregnancy nutrition tips that are particularly helpful in the time of a pandemic.

Christiana can be seen in one of our ‘Baby Involved’ Strong Sexy Mammas workouts. We met in one of the group fitness classes I teach in Bondi Beach. We immediately bonded over babies… my Brooks and her Georgia are about the same age. Christiana has a newborn at home and I am currently 40 weeks pregnant with Baby Girl!

Personally - what’s been my struggle is reaching for choices that I normally would keep as a treat. My FAV excuse has been… “the baby made me do it!” or… “the baby wanted that chocolate!” or… “I’m eating for two.”

Processed foods can be sooo yummy, tempting, and comforting… but in the end… it’s the whole foods that boost our mood while fueling our mind and body.

I find myself eating more crap than I normally would simply because we haven’t been going to the grocery store as often to avoid ‘the germs.’ But I have to say, now I’m sick of the junk and I’m like… “Gimme alllll the fruit and veg you can find!”

In this Strong Sexy Mammas interview we talk about how to eat for a restful night of sleep. What to drink to ease anxiety and bring on the calm… PLUS for the preggo mammas like me… we talk about how to beat nausea, how to get enough iron, folate, vitamin C, and B vitamins to nourish both mamma and baby.

If you’re finding value in these women’s health interviews and you’re looking for a fit girlfriend to be your training buddy - that’s meeeeee!

JOIN Strong Sexy Mammas for female specific workouts that offer prenatal and postnatal modifications! Safe. Fun. Effective.

StrongSexyMammas.com