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! 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

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.

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!

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!

SIGN-UP!

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.

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

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...