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Andrea Allen


600k+ on Insta- I help moms feel awesome after babies Guides and Coaching ⬇️

I have to reverse diet 40% of my online clients 🗣🔈The answer is not always less food. Often times people need a reversed diet where we increase the food intake because  they yo yo diet, under-eat then over eat, or don’t eat enough for their needs with exercise. This makes the metabolism stressed out and feel broken. An increase in the food intake to revive the metabolism along with some strength training can be a game changer!!!  #reversediet  #onlinefitnesscoach #fatlosstips #fatlosshelp #momfitness #postpartumfitness #athomeworkout #nutritiontips #nutritionfacts  #postpartumjourney created by Andrea Allen with JLO’s original sound
Prep your body and read below!Also, let me know if you want a part 2 for ideas!

Range of motion & form are everything when it comes to having less aches & building more muscle. Here why:

Calves and Ankles: if your calves are tight, your ankle mobility will be poor, which will hinder your ability to sit back in a squat , deadlift & more because your ankle flexion. People with tight calves often fold their upper body folding rather than sitting back in leg movements.

Hips: 2 things here (actually lots but today I am focusing on 2) If you struggle with the mobility to shift your hips back in a hinge instead of just folding your upper body forward you will not see glute gains from many lower body movements like deadlifts, good morning, variations of squats, reverse lunges etc. Plus being able to open your hips to sit back you without that nasty hip pinch will reduce your aches & ability to lengthen the hamstrings/glutes to get a good contraction. Mobility, stretching, and strengthening are huge for hips

Adductors: this is your inner thighs & a huge stabilizer for when you are squatting & doing lower body movements. When it’s tight & constricted it won’t lengthen properly as you squat back causing your knees to bow in in your squat, minimizing your ability to build muscle & create knee pain.

Hamstrings: when your hamstrings are tight, they limit the range of motion in your hips and knees. Limited range of motion means less lengthening and contracting of the muscles. Tight hamstrings also pull on your lower back creating back pain. If you have back pain, you’re less likely to lift weights and challenge yourself, which is going to help with your strength, functionality, and muscle definition!

These are some of my favs! Let me know if you want more ideas.
#legworkout #glutesworkout #momfitness #hippain #postpartumfitness #legday #workoutfromhome #exerciseathome
Where my intermediate and advance friends?Leave a 👍 if you’re willing to try this core workout!! Even if you’re beginner save this for later! Ask any questions you have!!!

If your struggling worth the deep core comment 𝐂𝐎𝐑𝐄 and I will send you my free breathing and Core Video series to help lay the foundation to make this all flow easier. I explain the your diaphragm, the pelvic floor & how to connect to it, the transverse abs and then combine them all to explain deep core engagement ❤️.

So many struggle with the core and assume crunches are the fix. You don’t need crunches to have a strong core! They are a a fine addition but not the base layer for success! And if you ate doing them they need to be done effectively!

✅When you do crunches, does the core bunch down the center (dome, cone, look like a bread load).

✅Are you able to engage your deep core muscles while do them?

If you can’t do the above, or notice your stomach just pushes out when doing them skip those crunches and focus on inner core work. It will help reduce back pain, less leakage, help you feel stronger from the inside out AND helps the core lay flatter. My Diastasis Recti Guide would be great for progression too!

And heads up, the vidoes are slightly sped up to fit in the movements with the reps.

6-8 Reps of each move
3 Rounds
Slow and controlled making sure you’re engaging correctly. This is for sure not about speed!

𝐒𝐨𝐦𝐞 𝐞𝐱𝐭𝐫𝐚 𝐜𝐮𝐞𝐬 𝐭𝐨 𝐡𝐞𝐥𝐩:
𝐐𝐮𝐢𝐜𝐤 𝐜𝐮𝐞𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐩𝐞𝐥𝐯𝐢𝐜 𝐟𝐥𝐨𝐨𝐫
Lift an elevator shaft
Suck a milk shake up your lady region
A crane claw opening, closing and lifting

𝐐𝐮𝐢𝐜𝐤 𝐜𝐮𝐞𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐓𝐫𝐚𝐧𝐬𝐯𝐞𝐫𝐬𝐞 𝐚𝐛𝐬:
Hips drawing together
Belly button schooling in and up
Knitting your core and rubs together
Zipping up a tight jacket
#coreworkout #coreworkouts #corework #diastasisrecti #diastasis #diastase #abworkout #momfitness #athomeworkout
Stop labeling food as bad, it’s damaging your relationship with food!

First, let me say with gut health and auto immune issues I understand sometimes you have to cut out certain things but often I see people fully cutting out foods they love, full food groups, all carbs and more in the name of losing fat and simply dieting!

This not only damages your relationship with food it can offset hormones, causes yo-yo dieting and triggers other issues in the body. When we label food as “bad” it makes it shameful and off limits. When you do have that item you feel guilty like you failed and beat yourself up. Then often times you overdue it which creates more shame and guilt. You can’t live a lifestyle without moderation and if you’re being extreme it’s really hard to find moderation after because you labeled that food as bad and our negative cognitive connection to the food stays.

You will find better success if you shift into seeing food as fuel with moderation and positive reinforcement around it. I do this with my nutrition clients to point out the beauty in all food and hell them shift their mindsets like:

Carbs: give you energy to help you feel good, help with sleep and provide fiber which helps digestion, they are key to building muscle. More muscle =faster metabolism. Plus they taste yummy!

Fat: helps build membranes and keeps us full. It helps your body absorb some nutrients and produces important hormones. Plus it taste yummy!

Protein: crucial for growth and development in children. It builds and repairs muscles and bones. It helps repair DNA and is the building block of hormone production in the pituitary gland. It provides your body with amino acids that are used to produce specific hormones, like estrogen, insulin, and thyroid hormone to name a few.

Love you, I mean it. Stop being extreme and stop labeling food as good and bad. I promise it’s freeing.
#fatlosstips #fatlosshelp #nutritiontips #dietculture #momfit #postpartumjourney #momfitness #dieting
Do you struggle with push-ups?? Here are tips a push-ups especially if you have a weak core, recently postpartum or diastasis recti!!

First- inviting your deep core to the push-up party is a game changer and makes them more efficient & effective.

1-𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧 𝐭𝐡𝐞 𝐂𝐡𝐞𝐬𝐭: Do Chest Presses, Chest Flys, Hex Press or Reverse Grip Press with heavy weights. Practice exhaling, lifting the Pelvic Floor & drawing your core in as you push against the weight & inhale as the weight goes down.

2- 𝐀𝐝𝐝 𝐢𝐧 𝐄𝐥𝐞𝐯𝐚𝐭𝐞𝐝 𝐏𝐮𝐬𝐡-𝐮𝐩𝐬: Start against the wall, table, chair and eventually moved on to a stool. You basically are working your way down With an elevated surface your fighting gravity less, which allows you to focus on the muscles and the breathing.

3-𝐀𝐝𝐝 𝐍𝐞𝐠𝐚𝐭𝐢𝐯𝐞𝐬: A push-up typically rebounds in the bottom of the movement before you hit the ground. This great rebound motion can be hard on weak muscles in the chest and core . For a negative, you’re going to slow down & change up the count in which you lower yourself to the ground all the way. The higher count, the harder it is. Practice the same thing from the ground to the top of the move counting. Start with 1 to 2 counts and slowly increase to 3 to 6 counts. (This can also be done on an elevated surface) NEXT- practice hand releases. With these you come all the way down, inhale as you release your hands, and then go straight up into the push from the bottom with an audible bug EXHALE wrap your core in. This practices the speed without the rebound.

4- 𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐂𝐫𝐨𝐮𝐜𝐡𝐢𝐧𝐠 𝐩𝐮𝐬𝐡-𝐮𝐩𝐬: A crouching push-up allows you to add the rebound at the bottom but still gives your core a break. Engage the core and Exhale through the push-up drawing the core in. Then inhale and lengthen the pelvic floor as you crouch back.
Put it all together!! And please remember this takes time! ❤️❤️❤️
#diastase #diastasisrecti #postpartumrecovery #postpartumjourney #postpartumfitness #pushups #momfit #momfitness
Was this helpful? Did you know leakage isn’t just from a weak pelvic floor but often happens with a tight pelvic floor as well!
Curious if your pelvic floor could be tight or weak? Here are some other symptoms you may have a tense/tight/hypertonic pelvic floor:

➡️Leakage when running, sneezing, coughing etc.
➡️Pain during sex.
➡️Often clenching your butt cheeks throughout the day.
➡️Pushing or straining to pee or urgency & frequent urination.
➡️ Second pee streams 
➡️Constipation and issues going number 2.
➡️Low back/hip or SI joint pain.
➡️Clenching your jaw/jaw pain
➡️You have an inflammatory pain disorder ie Endometriosis or Interstitial Cystitis
➡️Sitting for long periods of time.
➡️A lot of stress and anxiety which can cause tension.

To improve focus on relaxing the PF. It's tense and some muscle release movements would be helpful. Here are a handful of stretches to help relax the pelvic floor

✅ Childs pose - inhale filling your ribs belly and back with air. Feel that expansion feeback against the pillow and imagine the air inhaling all the way down to your heels lengthening the pelvic floor.

✅ Elevated Butterfly - feet attached hips, knees out wide and hips on the ground. Inhale with a 360 breath filling the ribs belly and back with air. Natural exhale with no contraction.

✅ Table Stretch - stand wider than hips, toes slightly in. Imagine you’re rolling your sit bones open. Inhale imagine the air traveling down to your pelvic floor. If your hips are tight you can have a slight bend in your in knees.

✅ Modified Happy Baby- if you can grab your toes in this position great but we can still get a killer stretch by holding under our knees on a modified position. Keep your tailbone on the ground. Inhale 360 breath into the pelvic floor.

For all of these movements it’s about the inhale not contracting in the exhale

Let me know if you want like ideas like this!
#pelvichealth #pelvicfloorexercises #pelvicfloordysfunction #postpartumjourney #postpartumfitness #pelvicfloor #tightpelvicfloor #diastasisrecti
Just because your doing a few deep core exerises each day doesn’t mean you will have rapid changes no matter what the “shrink your waist” posts say! You need to be aware of what your core is doing the rest of the day!
I want you to ask yourself the questions on their post and some additional a below ?

✅Does deep core breathing makes sense to you or are you just going through the actual motion of the movement?

✅Are you aware of how you sit down stand up get up from recliner, back to wash your hair etc. All of those you need to be using your deep core

✅Do you brace your core breathe properly in overhead movements? This helps prevent Rib Flare and when your limbs move away from you, you need to activate your deep core not just in core exercises

✅In fitness classes or any workout are you modifying and engaging your core in it? I often have people tell me they’re doing my Diastasis Recri Guide but then they’re doing a Bootcamp or a Fitness class and not modifying many of movements that their core is just simply not strong enough to do with correct core engagement yet, so it’s counterintuitive. This is also why in my coaching program my full body workouts are all core friendly.

✅Are you tucking your butt all day or have bad posture in general. This turns off your core and pelvic floor which makes it hard to see improvement.

✅Are you aware of your breathing and core connection during pushing, and pulling exercises and even in cardio. If we don’t engage your core properly when we push or pull, it creates coning from intra abdominal pressure.

✅Are you aware of your core when picking kids up, pushing a stroller, moving a couch or box etc. Arw you engaging the core correctly and breathing during those.

Thoughts? Questions?
Any core questions? I personally don’t do crunches & my core is the strongest it’s ever been BUT I focus heavily on deep core work and breathing. The deep core teaches you to stabilize under pressure, helps the core lay flatter, reduces back pain & improves leakage due to regulating internal core pressure. Crunches don’t do any of these.

To be clear crunches aren’t bad they work the outer layer of the core (6 pack) but if you have a weak deep core, recently PP, or have diastasis recti you could be engaging the core incorrectly. Causing the core to get worse! In a crunch if the center of your core pushes out (conning) that’s a sign you aren’t or can’t engage the core correctly. Doing a crunch is about doing them effectively if you want to add them into your routine.


✅First master your breathing- learn to 360 breathe & engage the deep core for not only core moves but in life, strength training & more. My FREE breathing/core series helps teach that. Comment 𝐁𝐫𝐞𝐚𝐭𝐡 and I will send it directly to you

✅Weave it into your daily activity’s & strength workouts. In all my workouts I do voice overs to cue form/breathing to make sure your deep core is invited to the party- even if it’s a bicep workout!

✅Focus on deep core work to train the core to stabilize.It matters because if the core can’t stabilize/manage internal pressure the pressure will push out on the core line (Linea alba) creating DR (mommy pooch) OR down on the pelvic floor creating leakage. It can also do both!In my DR guide I teach progressing deep core work from beginner to advanced .

If you look in my feed you will also see all deep core work so scan & follow along!

If you’re struggling with your core trust me & skip the crunches for now & focus on the deep core with progressively overloading & watch the magic happen!

For this move keep hips stable as weight shifts around you, exhale & lift the PF to wrap the transverse abs in as the weight comes up. Inhale relaxing PF as it comes down.❤️
#diastasisrecti #diastase #coreworkouts #corework #postpartumfitness #pelvicfloordysfunction #diastasisabdominal #diastasisrectiexercises #coreworkout
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