Pregnancy, Prenatal & Postpartum
Mamas first off congratulations! I am so beyond excited for you to grow your family and enter the world of motherhood OR add another bundle of joy to your gang. Moving your body through pregnancy (with the consent of your physician) can be so beneficial for your body, energy, strength and confidence, to help you bring a little time for yourself. The benefits of movement are endless: improves posture, decreases common discomforts (backaches/fatigue), stress relief, reduces the risk of pregnancy complications, lowers blood pressure, relieves constipation, improves sleep, boosts mood, builds stamina for labor and delivery, and helps speed up recovery post delivery.
Movement for me during my pregnancy made me feel so strong, empowered and gave me my sense of self that I was still able to do something for me. My last BT Method workout was the night before I delivered at 41 weeks (the running joke was that I would delivery the baby in second position (deep open turned out) pulses), but I felt so good doing it! Honestly you are able to any of the BT Method workouts in this library, as all of the workouts are low impact, no jumping movements. The only thing you would have to modify is the core section by either completing the workout standing lifting your knees or by placing a ball behind your lower back.
BUT, I have cultivated this Pre/Post Natal category within the Online Studio for all my mamas to have a place to come to, to find workouts more geared to their growing bumps with minimal modifications required. These workouts are low impact, gentle, simplistic, yet super effective and engaging in building strength throughout your entire body, improving your endurance and releasing all those good endorphins! I hope you enjoy these movements, but also note, you are able to do other workouts in the studio, with the modification of the core section.
REMEMBER MAMAS, always listen to your body. Here are a few tips to help modify or adjust any workout:
- During any workout, you have the option to remove all props and complete the workout with just you and your body (the workout is just as effective)
- At any point slow the workout down, completing every other count of exercise.
- Pause the workout and take breaks!
- Come to stretching anytime you need to relieve your muscles.
- Core Workouts: Place ball behind lower back or come to stand.
- During any planking section, drop down to your knees to complete the exercise.
- During thigh workouts, option to place a pillow in between your thighs for additional support.
- Drink lots of water and stay hydrated!
- Have fun and be proud of your body, the movement you are giving it, the energy you are fuelling it and the life you are creating!
LOVE YOU MAMAS, we gotta stick together! Enjoy your journey, be kind to yourself and happy moving! xo
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5 Minute Full Body Warm Up
Enjoy this quick 5 Minute Full Body Warm Up to get you ready to move to any BT Method workout! Happy Moving!
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5 Minute Full Body Cool Down
Join me here for a quick, full body cool down that you can come to following any BT Method practice. This relaxing movement and stretch is also an amazing way to end any day, to slow down the body, calm the mind, and get your overall self ready for bed. Let's slow it down.
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6 Minute Full Body Warm Up
Join me in a quick 6 Minute Full Body Warm Up that we can come to prior to any BT workout or any other physical activity. This is a great way to activate the muscles, loosen up the joints, help prevent injury and prepare the body to maximize it's efforts. There is no equipment required, just you,...
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6 Minute Full Body Cool Down
Join me in a 6 Minute Full Body Cool Down to help restore and mobilize the body. This quick, no prop, cool down practice is the perfect movement to come to post BT workout or any other physical activity. Cooling the body down following any exercise help to release the muscles that have been in t...
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7 Minute Stretch or Warm Up
Join me in a full body 7 Minute Warm Up to help stretch, energize, improve flexibility and wake up the body to prepare for any type of movement or workout.
* no equipment needed
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7 Minute Full Body Cool Down
Join me in a 7 Minute Full Body Cool Down that is the perfect place to come to following any BT Method workout. Throughout this quick movement, we will work to calm our bodies down, lower the heart rate, regulate the blood flow, slow down the exercise and stretch out the muscles, helping you tran...
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8 Minute Island Arms & Abs
We love it, it burns, it is SO DAMN EFFECTIVE. Join me here for a workout I can guaranteed you will feel tomorrow! This 8 Minute Island Arms and Arms works to strategically target the muscles in your arms, unlike any other workout you will do. We will get deep into the chest, pecs, triceps, and s...
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8 Minute Mobility Cool Down
Join me in an 8 Minute Cool Down stretch helping improve overall mobility and flexibility in the body. This practice is amazing to come to following any workout or exercise to help release tension in the body, helping decrease risk of injury or join pain. Slow everything down right here and let's...
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8 Minute Banded Squatting Series
QUICK & SPICY...just the way we like it!
Join me in the burning workout that you can squeeze into any crazy busy day. You will feel rejuvenated, strengthened, energized and confident after this 8 Minute Squatting Series. Option to complete this movement with or without a band, but just know, thi...
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8 Minute Mobility Warm Up
Let's WARM UP THE BODY! Join me on a quick, full body, mobility focused warm up that with dynamically get the body energized, ready and prepared for any BT Method practice or workout. This movement is also a fantastic way to wake up the body and kick start your day. Let's do this here & get ready...
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8 Minute Plié Series
8 MINUTES! We all have 8 minutes. No matter the kind of day we have had, no matter what gets in our way...we all have 8 minutes. The best part of this 8 minutes, is that you can quite literally TAKE THIS WORKOUT WITH YOU ANYWHERE. Whether you are watching TV, at the office, cooking dinner, pregna...
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8 Minute Standing One Round Barre HIIT
The perfect cardio inspired barre workout to add to any crazy busy day! This 8 minute, 8 exercise (1 minute each), standing barre workout is quick, low impact, high intensity, effective, and efficient in helping you raise your heart rate, keep consist, increase muscle tone and get your sweat in, ...
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8 Minute Floor Arms with Weights
Welcome to your no excuses, lazy day, floor arms workout. Grab your 3 lbs dumbbells, 1-2 lbs wrist weights, shampoo bottles or nothing at all and make your way to the floor (a workout you can even do lying in bed). Today we have 8 weighted arm exercises for 1 minute each, while focusing on keepin...
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8 Minute Arms Workout
Join me and work to sculpt defined lines in your arms with this 8 Minute Arm Workout.
Throughout this entire workout, you have the option to use weights or nothing at all and will still feel the burning effects. The tiny muscle movements is so slow and controlled that your arms will feel it scu...
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9 Minute Reformer Sliding Arms
Let's get spicy. Join me in a sliding arms, floor workout that will challenge your arms it has not before. Feel the power of reformer movements, using the instability of socks/sliders/towels to max out your time under tension, instantly leaving your arms shaky and feeling stronger. This perfect q...
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9 Minute Island Arms
Time to move in the kitchen! Do you know how hard it is to really target and engage deep into your chest, upper back and armpits...island arms is the answer! We all know we spend so much time in the kitchen, so we for sure can find 9 minutes to work those arms! Island Arms is the perfect go to wo...
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9 Minute Kitchen Calves
Let the fire begin! HERE IS YOUR WARNING...we are bringing the heat! Join me in the newest addition kitchen workout...well the workout you can take with you into the bathroom, at your desk at the office or literally anywhere you can stand up. You will not believe how intense 9 minutes can be, but...
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9 Minute No Equipment Arms
THE DO IT ANYWHERE, NO EXCUSES WORKOUT!
All you need is your arms, join me here in a 9 Minute Arm workout where we build strength with just your arms, targeting your shoulders, triceps, biceps and upper back. Watch through time under tension, we completely burnout the arm muscles, forcing them t...
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10 Minute Standing Barre Booty, Thighs & Hips
It is so nice to have options! Now you have a quick, standing booty, thighs & hips focused practice that you can do with absolutely no equipment required. Sculpt, define and strengthen your glutes and legs right here, with a workout you can literally squeeze into any time of day, even at your des...
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10 Minute, No Equipment, Starter Series Arm Workout
Welcome to your Beginner Arms Workout! If you are new to working out, pre/post natal, coming back to your movement or a beginner wanting to focus on strengthening their arms, this is the perfect place to start!
Join me for a low impact, controlled, slow, no equipment, starter 10 Minute Arm worko...
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10 Minute Cardio Stepping Workout
GET READY TO SWEAT! This right here, is the movement you come to when you have no time in your day and need to get some steps in OR trying to get 10,000 steps in your day (and don't feel like walking around your kitchen island).
Let's step. In 10 minutes, you have the ability to achieve between...
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10 Minute Island Arms Workout - Pushup Series
Let's make the kitchen island your barre! Join me in a quick 10 minute push-up arms workout you can fit in anytime, even while you're cooking dinner. Feel and embrace the burn as we flow through a fun push-up series. The further you put your feet back, the harder it is so adjust the movement to y...
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11 Minute Booty Sculpt
Join me in a quick and efficient booty burn that works to build strength, tone and muscular endurance to the entire glute muscle.
*option to add ankle weights or nothing at all
Join me here and add this quick workout to any busy day or stack multiples to build a full body workout!
Comment belo...
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11 Minute Sculpting Flow
It's time to get up and move! For the days you do not have a lot of time, now you have a strengthening, energizing, muscle defining movement to give your mind & body a little escape. Throughout this quick and efficient practice, we will work to stretch out the muscles- improving your flexibility ...
