The Fit Dr Program

You can love being a mom and still miss the woman you were before!!

Not because you want your old life back.

Not because you’re ungrateful.

But because somewhere between diapers, school drop-offs, careers, sleepless nights, and putting everyone else first... you stopped feeling like you.

Wanting to feel strong.
Wanting to feel confident.
Wanting to recognize yourself when you look in the mirror.

None of that is selfish.

Motherhood should add to who you are, not erase you!!!

If you’ve ever felt this way, know you’re not alone. ❤️

Drop a ❤️ below if you’re working on becoming her again!

Mama, grab my free grocery shopping guide in my bio🫶🏼

Just because you have diastasis recti doesn’t mean your fitness journey is over.

One of the biggest misconceptions I hear from moms is…

“I have diastasis, so I can’t train my core.”

Not true.

THIS IS EXACTLY WHY YOU SHOULD TRAIN IT.

Diastasis recti is simply a separation of the abdominal wall that commonly occurs during pregnancy. The goal isn’t to avoid your core forever, it’s to learn how to reconnect, coordinate pressure, and progressively strengthen it the right way.

The problem is that most postpartum programs skip this step entirely. They throw moms into crunches, and high-intensity ab work before their core is ready, which can leave them feeling frustrated, discouraged, and sometimes worse than where they started.

A strong core isn’t built by doing harder exercises.

It’s built by mastering the BASICS first.

As a physical therapist and mom, I teach women how to rebuild their core from the inside out so they can return to lifting, running, and feeling confident in their body again.

✨ Start where you are.
✨ Focus on connection before intensity.
✨ Trust the process.

Save this post if you’re postpartum and working on rebuilding your core. ❤️

My 3 favorite exercises to start with (while avoiding coning):
1️⃣ 90/90 Breathing with Core Engagement
Lie on your back with feet on a wall or bench.
Inhale through your nose. Exhale fully through your mouth and gently draw your ribcage down. Feel your deep core and pelvic floor engage naturally.
(2-3 sets of 5 breaths.)

2️⃣ Heel Slides
Start with your core engaged from the breath work above. Slowly slide one heel away while maintaining tension through your abdomen.
Return and alternate sides. Stop if you notice doming/coning.
(2-3 sets of 8-10 per side.)

3️⃣ Marching Bridge
Lift into a bridge while maintaining core control.
Slowly lift one foot a few inches, then alternate. Focus on keeping your pelvis level and abs flat.
(2-3 sets of 6-8 per side.)

💡 Rule of thumb: If you see coning, bulging, or feel excessive pressure pushing outward through your midline, regress the exercise and focus on breathing and core control first.

Your core isn’t broken. It just ne