Birthing Strong

Moms can do Murph too!

Murph is a hero workout usually done on Memorial Day to honor the fallen. It’s named after Lt. Michael Murphy who gave up his life to save the lives of his friends. It consists of a 1 mile run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run, while wearing a weighted vest.

Doing this workout as written is hard for anyone! But there are few areas we want to be mindful of when we’re considering our heart rate, body temperature, and more. Thats why I created these variations for some of my mama friends & I want to share them with you!

You can create so many versions & variations of one workout, but a few things hold true:

1. This day & this workout aren’t actually about the workout, but more about the meaning BEHIND the workout and why we’re doing it 🇺🇸

2. You’ve got to listen to your body: How you feel could change in a minute, a few hours, the next day, but ask yourself: how do I feel right now? Base your intensity and movement options on that but also remember that it’s ok to change your mind & change the workout if that’s what your body needs too!

3. Use your breaks wisely: these are your opportunities to check-in, down regulate, breathe, and take it all in. I encourage mamas to cheer others as well. Plus, Cheering on someone else means you’re moving at conversational pace - that’s the goal!! 😉

If you find this helpful, share with a friend who’s going to be doing Murph tomorrow!

Hey everyone!

It’s been a minute! And I’m back to share a little bit of different content than my usual pregnancy and postpartum content. I debated sharing this but it’s too important not to share.

I have recently been learning a ton about another season in life, one that all of us women will inevitably experience: perimenopause and menopause.

Did you know that Symptoms can start as early as 35?! It’s more common than we think.

I recently was invited to an event called Demystify Menopause by and although I’m not personally in this season, y’all, I learned so much!

I learned that a lot of old “research” on menopause was actually poorly done (I’m a former lab researcher so this was mind blowing) and results are SO outdated on hormone replacement therapy. Plus the majority of the practitioners on the panels are local!

The reason I’m posting about this here though is because I have some followers who started with me within the last 10 years or so - & like I mentioned, some of you are now experiencing peri-menopausal symptoms for the first time and you have no idea what to do or what’s happening to you & it’s frustrating.

For the record: yes, your postpartum season can definitely influence your experience in perimenopause and menopause! Which is why what you do in pregnancy and postpartum matters so much not just for the short-term, but also the long-term.

But back to peri-menopause and menopause: this season is often filled with so much mystery & shame. And the truth is, our medical system is no better at supporting us. But it doesn’t have to be shame-filled and there are some really incredible people and local resources like the women in these slides. You just need to ask for help.

If you’re in this season, you don’t have to do this alone & you do not have to suffer. I want to be really clear: you do NOT have to suffer. & if you’ve lived through this season, please encourage other women around you who haven’t been there yet or are in it. Better yet, share your resources.

Women need women in all seasons, not just pregnancy & postpartum 💕

DM me if I can help & let me know if you want more content like this 🙏🏾🙌🏾

Are you watching the US Olympic Trials?!

….moms can (still) do AMAZING things!!! 🤩

Congrats to !!!



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