Perinatal Fitness

Optimum Health and Fitness for Moms

A supportive community for pregnant women and moms who value health and fitness.


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Latest Activity


Preventing Diastasis Recti (Abdominal Separation) 10 Replies

Started by Kaisa Tuominen in Postpartum Exercise. Last reply by Kristi McDonald Mar 19, 2014.

Prolapse Success Anyone?

Started by Angela Tome in Postpartum Exercise Jan 1, 2014.

Training with Kaisa

Started by Heldel in Postpartum Exercise Sep 11, 2013.

Blog Posts


So it looks like nobody has blogged or been in the community on this site for over a year but I thought I would give it a go! If you're out there checking it, let me know. Otherwise I'll just keep talking into the ether.

Anyway, I wanted to post because I have been following PNBF for a while now and am halfway through Phase II. However, I just stopped for three weeks due to running a week-long course followed by two weeks of holiday. I have not gone too crazy on the nutrition front…


Posted by Eleanor on August 18, 2015 at 9:27pm


Just done these - not great! : (

Breathing - mainly abdominal but the chest rises a little initially then abdomen then chest completely

Diaphragm tension - tight

Skin test - abnormal, stuck or slightly stuck depending on position (looser round the sides)

Pelvic floor - no issues though voluntary control re urine feels less strong during part of my cycle

Diastais Recti - no problems on contraction but found it very difficult to be sure when relaxed - fingers…


Posted by Helen on April 21, 2012 at 9:40am — 5 Comments

Yay for one finger!

Odd title, I know. Read on, and it will make sense...


I lift my head and bring my ribcage closer to my pelvis. I bring my fingers to my belly and find the ridge that has developed between my abs. How many fingers can I fit in there? Just one! Woohoo! At the beginning of the program, I could fit two whole fingers in there. It's getting better!


Good thing, because I really wasn't looking forward to repeating Phase 1. I just finished Week 6, and now I move on to…


Posted by Julie on November 15, 2011 at 8:17am — 1 Comment

feelings after

It's been almost 9 months since giving birth. I looked at some photos from way back then and that made me realize what a huge difference there is compared to now. And I can only thank the body fix (and breast feeding) for the difference! I weigh less than I did before pregnancy and I feel strong and full of energy. 

After the fat loss phase and completing the program I took a little break and then time flew by so quickly and I realized, oops, I better get exercising again, or…


Posted by Elisa Huovila on November 8, 2011 at 11:45am

Well crap...

Such is the life of a mom with a newborn. I missed like 5 days of exercises. I was hoping to go ahead and skip forward to the day I'm supposed to be on without going back and doing the days I missed. "It'll be my little secret" I thought. But then I read a part of the program that said not to skip anything.

Well, crap...Now I'm that much more behind. The confusing part is, it's Tuesday, and the last workout I missed was Thursday of Week 4, so all my days are off now. Maybe I'll just… Continue

Posted by Julie on October 26, 2011 at 7:51am — 3 Comments






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