Category Archives: Blog

How Trauma Affects Your Tummy Muscles

Here on Fit2B we provide specialized workouts for women whose cores need extra attention. Often – not always – there is trauma somewhere in their past. However, as I begin this blog about how trauma can affect our tummy muscles – keep in mind that the pelvic floor forms the bottom of our core canister […]

5 Interesting Facts About Your Abs & Diastasis Recti

Alright, alright… I’ll admit this now that I’m no longer in danger of being bullied for it: I’m a nerd. I have a degree in exercise and sport science, more fitness certifications than I have time to list at the moment (see them all here) and I could talk about brains and bodies all day. […]

Strengthen Your Core in Bed: Tips & Exercises for Moms on Bedrest

Being on bedrest when you’re expecting a baby or recovering from an injury or surgery can be tough on your mental health, heart health, bone density, and fitness. Not only are you dealing with the physical and emotional changes of whatever situation you’re in, but you also have to find ways to avoid joint stiffness, […]

Top Women’s Health Podcasts to Inspire Your Wellness

We launched a podcast called Fit2B Radio several years ago. Since then, we’ve produced so many women’s health & fitness episodes with experts on the topics of diastasis recti, maternal mental health, perimenopause, labor and birth recovery, female sports and athletics, and more! Making it easy to find all those topics for those who want […]

Reading Routine – E/TS/R

Grab that book you’ve been reading (or meaning to read) and allow me to guide you softly through several gentle position changes as we read quietly to ourselves. We’ll simply swap how we’re sitting or laying every 1.5-2 minutes-ish, and I keep my cues to a minimum so that I’m not interrupting your reading with […]

That time I used a “Bandaid” on An Addict’s Abs

This has to be the most depressing blog I’ve ever written here on Fit2B, but this mama’s sad story must be told. Our article on Taping Diatsasis Recti: How to Tape Separated Abs is currently in our top 10 ranked blogs, but it has several major blind spots: Access & Affordability. Many physical therapists have […]

Chair Cardio Home Workout – E/TS

Stay seated while still getting an amazing aerobic workout using your arms but not your legs. You’re going to love the upbeat music and the fun moves, all from the safety of your chair. We have a lot more chair workouts on Fit2B for you to explore if you’re in a season of needing pure […]

When Healing Diastasis Recti Takes A Few Years | Guest Post

Here on Fit2B we provide a private support forum for our clients. It’s drama-free, full of helpful topics and discussions, and many authentic testimonies & stories about our diastasis aware workouts and courses get posted there. This one posted by Rachelle Nelson was literally a blog-length beauty of a pep talk, and she graciously allowed […]

3 Reasons I hate the BMI {and how it hurts women’s health}

Two situations from two totally different arenas of my life put the Body Mass Index (BMI) on my radar last week: My son’s homework assignment and a very sad client dealing with discrimination from her insurance program. Weight loss is a very personalized path for everyone, and Fit2B has helped thousands of people with managing […]

Use These NEW Diastasis Recti Theories for Better Workouts

Fit2B Product Pre-Natal - Fit2B.com

If you have diastasis rectus abdominus (DRA) you will hopefully feel reassured to know that more and more is being learned all the time. The science isn’t settled, and those of us who work deeply in the trenches (pun intended) of this topic never get tired of studying and discussing it. Here are some new […]

3 ways to use your stairs for home workouts + 3 workouts

Stair Stretches: Exercise Routine with stretching you can do on your stairs, sitting down and shifting one step and one stretch at a time - fit2b.com

Have you ever eyeballed your stairs at home and wondered if you could use them for a workout? Maybe you’ve even walked or jogged up and down them a few times – or tried a few jumps – but then you weren’t sure about safety, or you got bored of endless stair laps. Maybe your […]

The Envelope System For Exercising Enough

It's important for women to exercise right and workout often enough in certain ways. Use this envelope metaphor w/ a free video to understand how to level up your fitness and ensure you're getting enough of the right exercises

When I got my first job vacuuming the neighbors house as a kid, my dad sat me down several times to discuss budgeting. One concept he taught me was about using envelopes to segment my earnings into saving, giving, and spending. I would put a dollar in giving, a dollar in saving, and the rest […]

#walkthankful — Join Our November 30-Day Walking Challenge

#walkthankful - Join Our November 30-Day Walking Challenge - Fit2B.com - I put together my own challenge that will keep me peaceful, keep me walking, and keep me thankful as we move into a time of year that often threatens to steal joy instead of spread joy. - #thanksgiving #thankful #grateful #gratitude #walking #workout #healing #quotes #inspirationalquotes #fit #health #healthy #walking #lowimpact #core #corestrengthening #fitness #weightloss #motivation

Here in America, the founding families of Fit2B celebrate Thanksgiving on the fourth Thursday of each November. Everyone has their own traditions, but ours include gathering with loved ones, enjoying a feast, going for a walk with full bellies, and playing games. Social media tends to fill up with thankful posts and exercise challenges – […]

The Original “F5” Workouts for Diastasis Recti

As the premier provider of workouts for Diastasis Recti since 2010, here at Fit2B we work hard to stay at the forefront of of the fitness industry when it comes to progressively loading your abs. You want to get stronger stomach muscles, and we want to help… but we can’t keep doing it the same […]

How To Make Your Own Kettlebell Out Of A Bag

Silver Bells: Weight workout with a bag of items used in place of a kettlebell if you don't have one. -fit2b.com

The simple DIY tips in this free video will teach you how to quickly create a kettlebell weight to use in your home workouts. During our Winter Conference, Beth demonstrated to Chris and our participants how people who don’t have kettle bells at home can make their own by knotting sturdy bags a certain way. […]

My Top 5 Festive & Fit Resources {a.k.a. Christmas Goodies}

My Top 5 Festive & Fit Resources {a.k.a. Christmas Goodies} - Fit2B Studio

At this time of year, it can feel like the whole world is shouting for my attention. However, all I want to do is keep my family healthy, stay connected to my loved ones and the real meaning of the season, maintain my fitness through the holidays, enjoy some peaceful downtime, and locate some pretty […]

How To Set Up Your Indoor Spinning Bike at Home

If you don’t want to waddle around, looking  like you just got off a horse after you finish an indoor cycling workout at home, and you want to prevent injury, avoid chafing, protect your knees, then correctly setting up your home exercise bike is important! This short video will help you set up just about any […]

4 Hidden Health & Fitness Benefits of Babywearing

Hidden benefits of babywearing for baby's health and mom's core fitness and Diastasis Recti

For many fitness-loving moms, getting back to working out regularly is a top post-pregnancy goal. Of course, we quickly realize just how much of our time and energy our sweet new baby demands, which generally means adjusting our movement goals accordingly. Done properly, the fitness benefits of babywearing are undeniable: Carrying loads improves your bone […]

State of Fit2B Address – The First 10 Years of TummySafe Fitness

Fit2B 10th Anniversary Sale

We’re approaching October 1st, the day we opened our doors in 2010 after filming and building our home workout video website for 6 months. I’m doing a lot of reminiscing about our first 10 years as the world’s premiere provider of TummySafe Fitness (which means we offer pressure-reducing cues during every exercise that protect pelvic […]

4 Things to Observe in Your Bottom Muscles During Exercise

Fit2B Incontinence Diastasis Recti DR Pee

My word for the year of 2020 was ‘observe,’ and wow did I ever get loads of opportunities to pay attention to changes in the world! Never before has the ability to workout at home been so valued. One day, while I was working out in my living room – practicing for a future Fit2B […]

3 Ways to Improve Strength in Your Pelvic Floor and Deep Core Muscles

Home exercises to help strengthen your pelvic floor muscles to stop leaking pee and poo - fit2b.com | intimaterose.com

What are Your Pelvic Floor and Deep Core Muscles? Your deep core muscles consist of four muscle groups including your pelvic floor, transversus abdominis, multifidus, and diaphragm. Pelvic floor muscles provide support for reproductive organs and allow voluntary control over our bowel and bladder. The transversus abdominal muscle, or transversus abdominis, is a deep, horizontal […]

Fit2B Scored High in Review of POP-Safe Exercise Websites

Fit2B reviewed for Pelvic Organ Prolapse (POP) by group of Physical Therapists - fit2b.com
We are delighted that Fit2B Scored High in Review of POP-Safe Exercise Websites. We have been selected as one of the leading platforms for women seeking exercise help with pelvic organ prolapse (POP) in concert with pelvic floor therapy. Since our main focus is Diastasis Rectus Abdominus (DRA) and pelvic health as it relates to [...]

The PTSD Workout Pathway

Workouts for PTSD

According to the Mayo Clinic, Post–traumatic stress disorder (PTSD) is a mental health condition that’s triggered by a terrifying event — either experiencing it or witnessing it. Symptoms may include flashbacks, nightmares and severe anxiety, as well as uncontrollable thoughts about the event. Psychology Today has reported multiple studies and research endeavors proving that exercise […]

TummySafe Gardening: Video Tips for Protecting Your Diastasis Recti

TummySafe Gardening: Video Tips to Protect Your Diastasis Recti - Fit2B.com - Fit2B wants women safe as they explore garnering for beginners. That's why Beth, our fitness and core expert who specializes in tummy safe diastasic recti exercises, put together this blog with a short video to help you avoid back pain. You know your gardening will be great as an abs workout when you learn how to breathe properly while engaging your core and practice a deep squat with proper posture. Click through to learn more! #gardeningforbeginners #diastasisrecti #fit2b #absworkout #fitness

More people are turning to gardening during these crazy times. However, as I learned while getting my degree in exercise and sport science, gardening doesn’t just yield plants. It also yields injuries if you’re not being mindful of how you move while digging, weeding, and harvesting. Here on Fit2B, we specialize in helping people with […]

FREE Walking Meditation {Audio Download}

Comfort Course Overview Playground - Fit2B.com - Comforting the Core: Moving Through Miscarriage & Infant Loss

For this walking meditation: Find a place to recline on your bed or couch. Press play and get comfortable while the introduction to the track plays. Then let my voice guide you on a “pretend” walk. You will visualize how your body moves while walking, practice your alignment in your mind, and imagine the terrain […]

Taping Diastasis Recti: How to Use Kinesiology Tape on Separated Abs

Taping Diastasis Recti: How to Use Kinesiology Tape on Separated Abs - Fit2B.com - Fit2B knows busy moms are wondering not only “Is splinting my abs a good idea for my diastasis recti?” but also, “Would kinesiology taping help me during my postpartum workouts?” Click through as we discuss this and free videos to help you find what work will work for you at your stage of postpartum recovery. #diastasis #diastasisrecti #fit2b #busymoms #postpartum

In the 2008 Olympics, a volleyball player named Kerri Walsh Jennings won gold while wearing Kinesio Tape, which had been invented in the 1970s by Kenzo Kase, a chiropractor in Japan. Suddenly, the concept of taping trouble spots went mainstream, but using tape on tummies with Diastasis Recti has only recently gained attention. In this […]

Does Doming Equal Diastasis Recti?

Does Doming Equal Diastasis? - Fit2B.com - Fit2B knows core exercises have busy moms asking, “Should I be worried that my belly is bulging?” and “Does doming equal diastasis recti?” Click through and let us connect you to a free video and let us connect you with the answers and home exercises that you can trust will keep your core safe. #fit2b #diastasisrecti #workouts #exercises #fitness #homeexercises

If your abs make weird shapes when you sit up, lean back, or do crunches, that can tell you a lot about your core. Doming can be a physical sign of abdominal separation and dysfunction, but does doming equal Diastasis Recti every time it happens? Here’s a video with my thoughts on bellies that dome, […]

9 Home Fitness Props – No Machines Required

9 Home Fitness Tips No Machines Required - Fit2B.com

Here at Fit2B we provide subscription access to over 300 home workout videos, and our prop list of optional exercise isn’t expensive. We realize most people don’t have a lot of extra money to buy fitness gear they will only use for a little while, so we get creative with what you probably already have […]

4 Exercises for a Safe Return to Running After Baby

4 Exercises for a Safe Return to Running After Baby - Fit2B.com - Fit2B knows it’s a sad day for many postpartum women when they try to return to running, only to discover it doesn’t feel right. If you’re a woman who has had a baby (or several) and you want to make a safe, strategic return to running so you can avoid injuring yourself or making your prolapse, incontinence, or diastasis recti worse, click through for the free video. #diastasis #diastasisrecti #diastasisrectiworkouts #fit2b #homefitness #exercise #free #guide #postpartum #running #run

Straight up, I’m not a runner, but I have trained a lot of clients who thrive better when they can run. It’s a sad day for many women when they try to return to running after having a baby, only to discover it doesn’t feel right: their bladders may leak, their abs may pooch out […]

Color Series: Black Home Exercise Workouts

Color Series: Black Home Exercise Workouts - Fit2B.com - Fit2B Color Series - Black Bouncing: Grab a bouncy ball and experience time flying as you move your body while improving your eye-hand coordination + get a great workout! - fit2b.com

The following “black” workouts are the fourth installment in our Color Series of home workout videos which is exploring breath and motion around central themes. Upon completion, The Color Series will reflect 8 colors and contain a total of 40-50 workouts. For extra fun, I’m dressing and dying my hair to match each color! Purple […]

Ways to Move Your Tissues beyond Exercise

Ways to Move Your Tissues Beyond Exercise - Fit2B.com - Fit2B knows what it's like to be a busy mom trying to do all the things including exercise. But what if fitness goals shouldn’t just be about workouts, but about purposeful movement? Could massage therapy count? Click through for a short video and blog to spark new ideas on how movement can work for your healthy lifestyle! #fitnessmotivation #fitness #homeexercise #busymoms #busymomworkouts #fitnessgoal #exercise #exercising #fit2b #diastasis #diastasisrecti #homeworkout #movement #healthy

What if “working out” isn’t the only way to exercise, move your tissues, and strengthen your body?  Moving tissues beyond exercise is easier than you think! When we go beyond thinking of movement as exercise that repetitively shifts one or several parts of our body from one spot to another and we start to look for […]

The Domino Effect of Diastasis Recti is Very Treatable

Diastasis Rectus Abdominus is finally getting some of the attention it deserves in the wide world, and people are learning that — while Diastasis Recti is very treatable — it can be part of a domino effect in core dysfunction and your abdominal appearance. For some people, their diastasis may be deep and wide enough […]

Three Things {Besides Exercise} that Help Women’s Heart Health

Two of my immediate family members have recently had major heart issues, so recent scientific news about women’s health has grabbed my attention. Exercise is a regular part of my life, though, so I shouldn’t have to worry about it, right? Well, friends, I’ve never been one to rest on my laurels, so let’s talk […]

Fit2B Molly: Finding Fitness at Home

Cartoon images were popular when Fit2B launched in 2010, so our original logo was a gal we called “Molly.” She is still represented on our Roku Channel, and we had some cartoons drawn (scroll down) of her everyday life to remind all of us that we aren’t alone on our fitness journeys. Molly looks a […]

The Most Moving Summer Bucket List

My friends are always confessing their missed workouts to me. They say things like, “I haven’t exercised all week!” Not only do I not keep track of the exercise habits of my friends, sometimes they baffle me when they say things like that while we are paddleboarding or picking berries together. It’s like there’s this […]

If Your Abdominal Scar Bothers You, Watch This!

If Your Abdominal Scar Bothers You, Watch This! - Fit2B.com - When you are working to strengthen core muscles after surgery {post csection, appendectomy, hernia surgery, etc.} don’t miss out on this home workout video great to add to your rehab exercises safe for diastasis recti. - #postpartum #recovery #healing #momlife #diastasisrecti #diastasis #fitmom #newborn #fitmomlife #fitmom #homefitness #abworkout #homeworkouts_4u #healthylife #healthylifestyle #coreworkouts #diastasisrecti #diastasis #diastasisrecovery #fit2b

When an incision is made in your belly for any type of surgery — Cesarean, appendectomy, hernia mesh installment, hysterectomy, etc. — the nerves in that area are left somewhat exposed by the remaining scar, and the area can be uncomfortable or numb for years to come. When you have a c-section scar on your […]

All About Our “Color Series” of Home Workouts

Announcing our new "Color Series" of Home Workouts - Fit2B.com - Looking for something different for your cardio summer home workout? How about adding some color to your weight lifting fitness routine? As always, Fit2B workouts are tummy safe and diastasis friendly. #fitnessjourney #fitnessmotivation #bodypositive #strongnotskinny #homefitness #homeworkouts_4u #healthylifestyle #coreworkouts #abworkout #fitmom #healthylife #healthylifestyle #cardio #armworkout #legworkout #rehab #diastasis #diastasisrecti #diastasisrecovery #fit2b

What’s the story behind our Color Series? Designing home workouts around central themes of color began with an innocent question over dinner when I was 38. We were on a business retreat with our spouses, and my business partner, Chris, asked me if I thought I would still be doing this when I turned 40 […]

Color Series: Red Home Exercise Videos

Color Series: Red Home Exercise Videos - Fit2B.com - Color Series: Red Workouts for diastasis recti and pelvic floor at fit2b.com

When I surveyed our fans on Instagram to ask what RED means to them, I received a huge variety of answers: Passion, fire, danger, pledging to stay drug-free, safety, caution, anger, HIV awareness, hearts, fire trucks, poppies, robin breasts, love, and blood. It’s a color that evokes strong – sometimes conflicting – feelings, and it […]

28 ToneUp Cardio Workout

28 ToneUp Workout - Fit2b.com - #toning #homeworkout #videoworkout #exerciseathome #diastasisrecti #cardio #fitness #exercise #postpartum #core #fitness

… Now 21 ToneUp has a friend! The time will fly during this full body workout that explores 7 exercises done for 1 minute each for 4 rounds. If you loved 21 ToneUp and you’re ready for a more lengthy workout + more challenging exercises, well, get ready to get your sweat on! This home […]

Can Hypopressives Help Diastasis Recti?

So how might hypopressives help diastasis rectus abdominus? During the training, we got to see two ultrasounds done in real time. One was on Dr. Tamara as she performed various hypopressives in supine, kneeling, and all-fours positions. She did not have diastasis, and her linea alba held strong with every breath-hold (apnea). Then a course […]

Kids Weightlifting

Kids Weightlifting - fit2b.com - #kidsweights #kidslift #kidsworkout #fit2b #fitkids

Members asked for a basic weight training video for children, and this is our answer: Sadie and I partnered to teach kids how to breathe, align, and have fun while lifting some easy weights. This isn’t about helping kids bulk up or trim down. This is about learning form and technique that will improve coordination […]

International Diastasis Recti Awareness Month

DR Research - fit2b.com - Diastasis Recti Research Collage, Researching Diastasis Rectus Abdominis: Please take our survey to help us learn more about abdominal separation.

July is International Diastasis Recti Awareness Month. Since we provide home fitness workouts and education that specifically address abdominal and pelvic health for women here on Fit2B, we are always participating. We’d also like to introduce you to a few other key players who work in the trenches of torn-apart tummies with us. While Fit2B […]

Woman On Fire: Beth Takes TummySafe Fitness to the Global Stage

Woman on Fire - Fit2B.com - Bethany Learn is a GLOBAL SUPERSTAR in the world of Women's Wellness with her heart-felt and hugely intelligent company, Fit2B. She's a massively respected member of the women's health online community and transcends the title of Pregnancy/Post Natal fitness and wellness education by a country mile. - #fitnessjourney #fintessmotivation #getfit #fitmomlife #bodypositive #fitmom #thefitlife #sweateveryday #strongnotskinny #homefitness #abworkout #homeworkouts_4u #healthylife #healthylifestyle #fitnessroutine #coreworkouts #core #diastasisrecti #diastasis #preggo

Taking TummySafe Fitness to the Global Stage It was my immense honor {and lots of fun} to speak at Woman On Fire, a global event for womens health professionals put on in Brighton UK by Burrell Education in April, 2019. My presentations covered two topics: Authentic Puberty: Raising Girls Who Get It, based on my […]

Diastasis and Tummy Tucks vs. Abdominal Rehab: One Mom Shares Her Story of Both!

Diastasis and Tummy Tucks vs. Abdominal Rehab - Fit2B.com - When should you consider getting a tummy tuck? Read on and discover one woman’s tummy tuck before and after journey. - #surgery #plasticsurgery #tummytuck #fitnessjourney #fintessmotivation #getfit #fitmomlife #fitmom #thefitlife #sweateveryday #homefitness #abworkout #homeworkouts_4u #healthylife #healthylifestyle #fitnessroutine #coreworkouts #core #diastasisrecti #diastasis

Every day I talk to women all over the world who want — not just to tone or flatten their tummies — but to fully heal their cores with the right exercises for diastasis recti. Occasionally, someone will detail their journey in writing to me like T.A. has done here. I am sharing her story […]

What is TummySafe Fitness for Diastasis Recti?

What is TummySafe Fitness? - Fit2B.com - What if crunches, unmodified planks, and sit-ups could be doing more harm than good to your core? What is “tummysafe fitness” for diastasis recti? - #fitnessjourney #fintessmotivation #getfit #fitnessblogger #fitmomlife #bodypositive #fitmom #thefitlife #sweateveryday #strongnotskinny #homefitness #abworkout #homeworkouts_4u #healthylife #healthylifestyle #fitnessroutine #coreworkouts #core #diastasisrecti #diastasis

What is “tummysafe fitness” for diastasis recti? It means that every exercise reinforces and increases your core strength without involving any crunches or crunch-like motions, unmodified planks, jack-knifing motions, or sit-ups while you’re first returning to fitness. It was originally coined by my colleague and good friend, Kelly Dean of The Tummy Team, whose core […]

Intimacy With A Dysfunctional Core

by Gillian Sukachevin, MSPT Sexual dysfunction is painful, disruptive and debilitating in so many ways and can arise from many different issues. But think about it. Even if you don’t have a debilitating condition, who wants just so-so sex? Sex is supposed to be something amazing—-something we look forward to. A simple weakness in one […]

The Core Connection to Your Calves + A FREE VIDEO

Do you feel like you’re fighting with calves that are “too big” for those you boots you want to wear? Did you gain weight and then lose it, only to have your lower legs remain larger than before? When you lift weights, do your calves bulk up really easily? “I find it hard to find […]

Leaking Urine During {or After} Exercise Isn’t “Normal”

Leaking Urine During {or After} Exercise Isn't Normal - Fit2B.com - Just because it's common for women who've had children to leak some pee when they cough, laugh hard, make love, or jog to catch up with a runaway toddler THAT DOES NOT MEAN THAT LEAKING URINE IS NORMAL or acceptable. Common does not equal normal. I refuse to accept what is common if it is damaging me. - #physicaltherapy #physio #physiotherapy #pelvicfloor #nerdfitness #fit #fitness #incontinence #diastasis #diastasisrecti #core #corestrengthening #crunches #crossfit #fitmom #obgyn #gynecologist #health #healthy #selfcare

Do you or someone you know have issues with incontinence during daily life activities?  Then this post is for you. There is hope, friends.   Just because it’s common for women who’ve had children to leak some pee when they cough, laugh hard, make love, or jog to catch up with a runaway toddler, THAT […]

What I {Really, Truly} Read in 2018 + Plans for 2019

What I {Really, Truly} Read in 2018 + Plans for 2019 - Fit2B.com - Beth from Fit2B had no idea that her reading list blog as a fitness expert would become an annual treat with her clients. But since the majority of her clients are busy moms recovering from diastasis recti while juggling all the things, sharing amazing books she found entertaining and educational has been a huge hit. Click through to learn more here. #fit2b #diastasisrecti #core

Once again, I’m slightly irked at people who post pictures of stacks of books they plan to read along with lengthy literary lists. Life just isn’t like that. I take my books one at a time, as I’m in the mood, circling back to old favorites, and keeping my “plan to read” list very short. […]

Transverse Flow – M/TS

Transverse Flow Workout: Add some gentle transverse pulses to key positions and find your core in new ways! - Fit2b.com

Filmed in the Autumn of 2018 – thus the happy bat and fall foliage on the fireplace mantel – this full body workout routine will elevate your abdominals’ game. As we go through this Yoga flow, we add some gentle transverse pulses to key positions. You’ll find your core in new ways! Isn’t it amazing […]

Announcing NEW TummySafe Fit Pro CEU course!

Announcing NEW TummySafe Fitness Professional CEU Course! - Fit2B.com

If you work with people who are dealing with diastasis recti and other symptoms of core dysfunction, you need to understand their fitness choices. Even more importantly, if you are a fitness instructor, personal trainer, physical therapist, body worker, chiropractor, or anyone who prescribes exercises of any sort, you need to know how to teach […]

Eliminate the Pain of Wrapping Gifts

Eliminate Gift Wrapping Pain - Fit2B.com - Wrapping gifts during the holidays gets you down on the floor, but creative gift wrapping techniques can help you avoid soreness and get a short workout in with stretching if you click through to follow these tips! - #clicktoread #clicktolearn #fit #fitmama #fitmom #health #healthy #core #corestrengthening #fitness #alignment #posture #diastasisrectirecovery #christmas #giftwrapping #wrappinghacks #christmasshopping #shopping #christmasgifts #shopaholic

The children were nestled all snug in their beds on a quiet night in December when I first watched this video from The Tummy Team about the pain of wrapping gifts. Turns out this simple task may require some technique to protect a tummy with diastasis recti, or a core that’s just given birth, or older […]

Foam Rolling (Water Bottle) Fun Release Routine

Foam Rolling Water Bottle Fitness & Fun Releasing Routine - fit2b.com - Here's a quick 8 minute foam rolling routine. I’m so excited about all these soothing motions, and I can’t wait for you to try it! Learn how a small roll can serve in this quick, rapid release routine! #homefitness #diastasisrecti #fit2b #homeworkout #workoutathome #homeworkouts #coreworkout #workouttime #workouts #core #foamrollerwaterbottle #foamroller #balance #exercises #homegym #strength #squatting

Okay, so this was supposed to be a 5-minute foam rolling routine, but I got a little carried away (as usual) because I got a new idea while filming! I’m so excited about all these soothing motions, and I can’t wait for you to try it! Learn how a small roll can serve in this […]

5 Reasons You DON’T Need Exercise

You’ve seen the studies on all the so-called benefits of exercise, but perhaps those things don’t apply to you. I mean, does exercising even actually do all that stuff? It could all just be propaganda from the fitness industry trying to sell you another dumbbell. Maybe you don’t need no stinkin’ exercise! We work with […]

Diastasis Recti & Belly Button Integrity

Diastasis Recti & Belly Button Integrity - Fit2B.com

A belly is a sensitive thing. Talking about it, touching it, assessing it for diastasis recti … all of that nudges at a woman’s emotional, spiritual, and physical core. For every gal who wants to flaunt her flat abs n a bikini there are many more who would rather cover up, and not just for reasons […]

All the Best Walking Resources

All the Best Walking Resources - Fit2B.com - Walking is so basic we might forget the amazing health benefits this daily routine can give. - #goals #goalsetting #quotes #inspirationalquotes #fit #fitfam #fitmama #fitmom #health #healthy #walking #lowimpact #core #corestrengthening #fitness #diastasisrectirecovery #motivation #weightloss #workout

While we provide over 300 diastasis aware workouts here on Fit2B, including full body home exercise videos for all ages and abilities, we still think walking is pretty much the best. According to biomechanist Katy Bowman, author of Move Your DNA, walking naturally lengthens and strengthens every muscle in your core. It’s great for your […]

3 Ways That Epsom Salt Baths Help Your Fitness

3 Ways Epsom Salt Baths Help Your Fitness - Fit2B.com - Did you know that a self-care practice that includes a hot bath with epsom salts can enhance your fitness? - #fit #fitfam #fitmama #fitmom #health #healthy #gym #gymworkouts #core #corestrengthening #selfcare #diastasisrectirecovery #motivation #weightloss #workout #postworkoutsoreness #postworkoutsorenessremedies #postworkoutsorenessrecovery#fitness

I take hot Epsom salt baths every week for several reasons, only one of which is quiet time to myself. It’s so nice to be able to tell the kids, “I’m in the bath right now, so please go find the parent who has clothes on, and he’ll help you with that.” From both mental […]

Animal Acrobats Kids Workout

Animal Acrobats home video workout for kids - fit2b.com

Do your children like to meow like cats and bark like dogs? What kid doesn’t like to act like an animal? Yes, this behavior can be annoying in certain venues (church, funerals, Great Aunt Ruth’s hospital room, etc.) but acting like an animal is also EXERCISE! This simple home exercise will help your children get […]

How to Work Out While Traveling

How to Work Out While Traveling - Fit2B.com - Traveling can disrupt the most avid exerciser’s routine, but once you understand how to optimize these 4 strategic fitness tips, you can look forward to a whole new exercise experience. - #traveltips #travelling #jetlag #soreness #fit #fitmama #fitfam #gym #gymrat #jetsetter #fitness #health #healthy #exercise #stretches #yoga #fitmom #diastasisrectirecovery #core #corestrengthening

Traveling can disrupt the most avid exerciser’s routine. Being in a car or airplane for any length of time involves lots of sitting, and long journeys can leave you with sore, tight muscles. I enjoy finding creative ways to exercise on the road (or in the air) on my way to various events, so here […]

Heart & Hamstrings Yoga Flow – M/TS

Heart & Hamstrings Yoga Flow - 45 Minute workout on fit2b.com

You know all that tension in your chest and thighs? Let’s release those tight places with a full body Yoga workout designed to open your hamstrings and heart-center. You’ll finish this full-length routine feeling relaxed, lengthened, blessed, and released. No props are required, but you may want to have a blanket on hand for the […]

John R. Wooden’s Pyramid of Success

What factors feed into a successful, consistent exercise plan? I’ve had a print copy of John R. Wooden’s Pyramid of Success since my second year in college at OSU where I received my bachelor’s degree in Exercise & Sport Science. It was handed out to me one sleepy morning in the lecture hall of my […]

Sail Away Kids Workout

Sail Away!" Workout for kids on fit2b.com

So many exercises and poses have names that come from sailing, water, fish, and boats! Join us for this fun maritime-themed routine that will put a smile on the face of every child, young and old. Sadie made her debut in Fit2B routines when she was just a toddler, and out of all the children […]

Giving Gifts Based on The 6 Dimensions of Wellness

As we head into the year’s biggest giving season, I’ve been pondering wellness and fitness gifts again. I want to give in ways that nourish whole beings: heart, soul, mind, and strength. Actually, this article was originally written for Christmas, but there are many reasons to engage in giving year-round, so I figured it was […]

Basic Aerobics 1 & 2

Basic Aerobics 1 & 2 - fit2b.com

If you’ve never done aerobics before, have no fear. Bethany keeps the queues simple during these two short cardio workouts. The word “basic” in these videos means that the footwork and cueing is relatively simple compared to more advanced aerobics routines we have filmed, however these multi-joint moves are engaging! Please read more notes under […]

All the Little Things About Squats: An Introduction to Squatting

All The Little Things About Squatting - Fit2b

Squatting is thought by some to be one of the simplest way to work your abdominal muscles, lower body, whole core, and legs PLUS your pelvic floor BUTT (mispelling intended since squats work your glutes) many people do them wrong and approach them with poor strategies. If you squat poorly, you may not get the […]

Can Online Focus Groups Help Your Fitness?

Research studies have proven over and over how being part of a group can bolster your fitness success. For example, this 2017 study by Yorks et al involved stressed-out medical students. It showed that participation in regular group fitness classes led to an increase in physical, mental, and emotional quality of life compared with exercising […]

To the Mama Who’s Falling Apart With No Energy to Exercise …

To the Mama Who's Falling Apart With No Energy to Exercise ... - Fit2B.com

Hey Mama, If you are falling apart then it’s time for a hard reset. You know, like when you hold down all the buttons to power down your phone and leave it off for a few minutes so all the things can reboot? Yeah, because moms need breaks too. We can “run a lot of apps,” […]

My Naturopathic Doctor’s Anti-Inflammatory Diet Guide

 When my husband was hospitalized overnight for severe abdominal pain and given all the tests: MRI, CAT, X-ray … but told it was in his head and pronounced healthy because nothing could explain his nausea, lethargy, loss of appetite, and constant, grinding discomfort, we didn’t give up. He wasn’t healthy, and he was also experiencing […]

How Your Positioning Affects Your Poochy Tummy

As I wrap up this 5-blog series on dealing with plateaus in fixing diastasis rectus abdominus (DRA), two things have been a recurring theme: Time and Consistency. Unfortunately, we impatient humans want everything our way, right away with extra pickles, no tomatoes, hold the mayo, right? However, narrowing a diastasis (and getting it to stay that way) requires […]

Spoonie Pathway: Gentle Exercise Videos for Those Living a Chronic Life

Is exercising regularly challenging for you due to chronic pain and low energy? Are you trying to workout with sickness like Hashimotos, endometriosis, lupus/SLE, thyroid imbalance, MS, adrenal fatigue, SPD, or another condition that means mainstream workouts could leave you exhausted for days? The gentle, progressive approach to fitness that I teach here on Fit2B […]

How Emotions Affect Your Diastasis Recti

Your emotions affects how you hold yourself up which affects how fast your diastasis recti narrows - fit2b.com

This blog about how your feelings and moods can have a huge affect on the speed of your healing from various injuries and issues — not just DRA — is actually the third installment in a 4-part series called The Unclosed Core that was originally published in 2015. I’ve been writing and praying this will offer hope to those […]

5 Fitness Sports You Can Keep Enjoying With Diastasis Recti

5 Fitness Sports You Can Keep Enjoying with Diastasis Recti - Fit2B.com - #fitness #sports #diastasisrectirecovery #mummytummy #fitmom #fitmama #core #corestrengthening #postpartum

If you have diastasis recti, can you keep paddleboarding? Rowing? Climbing? We field a lot of questions about fitness sports people can enjoy with diastasis recti. While some see a diagnosis of diastasis recti as a time to stop moving completely, here at Fit2B we believe that once you have done core rehab with a […]

Online Fitness Videos with Closed Captioning for the Hearing Impaired & Parents of Napping Children

It’s hard enough to not have your core muscles working well for you, let alone your ears. Closed captioning isn’t just for the deaf and hard-of-hearing, though, it’s also for parents who want to workout quietly while their children take naps. It’s for those midnight feeding sessions where you need our Neck Routine while nursing […]

How Your Chemistry Affects Your Diastasis Recti

How Your Chemistry Affects Your Diastasis Recti - Fit2B.com

Continuing our flashback of “The Unclosed Core” series, we thought you would appreciate this updated blog with current information that will encourage you to persevere. In Part One of this 4-part series, I introduced our general topic of “hope for when that diastasis recti will not close.” In Part Three, I will discuss “How Your […]

Can I Do Planks if I Have Diastasis Recti?

Can I Do Planks if I Have Diastasis Recti? - Fit2B.com - #core #corestregthening #diastasisrectirecovery #mummytummy #fitmom #plank

“Can I do planks if I have diastasis recti?” It’s one of the most common questions we receive here on Fit2B where we provide tummysafe workouts that cater to those dealing with separated abs. With planks being a popular default core exercise, and plank challenges constantly circling social media, people want to know: can I […]

Hope for When That Diastasis Recti Will NOT Close!

Hope for When That Diastasis Recti Will NOT Close - Fit2B.com - #core #corestregthening #diastasisrectirecovery #mummytummy #fitmom

As promised, here is the second installment in our flashback of the popular Unclosed Core series. We hope you will take a few minutes to tell us what you are struggling with and how this is encouraging you in your commitment to persevere.  It is an amazing time to be a core fitness specialist ministering […]

In Defense of Those Who Exercise at Home

Those who exercise at home have many valid reasons for working out in their living rooms. However, being the founder of an online gym has shown me how home exercisers are sometimes scorned, as if activities that are easy for one person to do outdoors — like a casual walk around the block — or at […]

Giving Diastasis Recti Time To Heal: Be Consistent

This blog inspired an entire series called The Unclosed Core. The information and encouragement you will find here is timeless and we trust you will find hope as we continue this journey together. Most of Us Are Turtles Remember Aesop’s fable about the tortoise beating the hare? The majority of the fitness world screams at […]

Gift Ideas for Pregnant Women, New Mothers, and Grandmothers!

Gift Ideas for Pregnant Women, New Mothers and Grandmothers! - Fit2B.com
      Looking for the perfect gift for a beloved mom-to-be, new mom, mom of three (or ten!), or your own mom or grandmother? It’s hard, because most women with children focus all their energy on their kids and don’t ask for or want much, but you want to get them SOMETHING . . [...]

Belly Love: Seeing Beauty in Brokenness

Your Core: What if it's not just about accepting what you can't change but having courage to change the things you can?

This post may be from August 2013, but the struggle to appreciate and cherish our bellies is a common theme. Are you and your core on good terms, or is there still some relationship work to be done? We’d love to hear from you in the comments! My son turned 5 this past week, and as I […]

The #RealMOMrealCEO Challenge on Instagram – Join me!

The #RealMOMrealCEO Challenge on Instagram - Join me! - Fit2B.com

The pressure on female business owners like myself to do all the things is huge. We run companies and kids in carpools. We take classes on QuickBooks and core fitness, yet we still struggle with isolation. I’ve found that it’s far too easy to buy the lie that no one understands the daily paradigms we’re […]

How to Have a STRONGER, More FLAT Stomach!

How to Have a STRONGER, More FLAT Stomach! - Fit2B.com - Fit2B knows pregnant moms are searching for, "What exercises are safe while I'm pregnant?" while postpartum busy moms are wondering, "Why do I still look pregnant?" Either way, you need to know, "What exercises can I do get a stronger, flatter stomach and strengthen my core?" Let Fit2B keep you safe from or help you recover from diastasis recti and other core trauma issues. #diastasisrecti #fit2b #homeworkouts #exercise #fitness

This blog was originally published in July 2011 and has continued to connect with those searching for information about diatsasis recti, so we decided to update and republish it in April 2018. Regardless of your background (surgeries, pregnancies, age, etc.), you CAN obtain flatter, stronger abs. It’s NOT about your six-pack, and it IS all […]

Top 5 Non-Crunchy Ab Moves!

Crunches are often thought of as the most simple, easy-peasy, go-to exercise for your belly muscles. Turns out, crunching requires a fair amount of technique, especially when a diastasis recti gap is present. Done poorly and in high reps, they typically bulge the very area you may be trying to flatten. I’d like to offer […]

Crossing the Midline | Motion for Kids

When this article about how crossing the midline helps kids was posted in the Fit2B member forum, it generated deep discussion. It also created calls for us to produce a midline-crossing video for our Fit2B Kids section of workouts. What our members said about midline crossing “We do some of these with my son! He […]

My New Tummy

My New Tummy - Fit2B.com - Fit2B knows busy moms are asking, “Why do I still look pregnant?” and “Why is my postpartum body so different than before?” We are here to help you make a strategic return to fitness after having your baby with core exercises that will be safe for you even if you have diastasis recti or any other type of core trauma. #fit2b #diastasisrecti #diastasisrectiexercises #core #coreexercises #postpartum #pregnant

Welcome to the new {Flashback} Friday series from Fit2B! The following post from 2011 has continued to resonate with so many of you that we thought reposting it with a few updates for clarity would prove beneficial.    March, 2011 – Seven weeks ago, I started diastasis rehab with The Tummy Team. I didn’t think […]

Why I Disagree with Banning the Word “Broken”

Words carry weight. In a rapidly-blending global culture, every word is scrutinized, weighed, and judged. Phrases that were once common to one group are now understood to be inflammatory and hurtful to another group, so they are understandably banned and become “non-politically correct.” However, I’ve also seen quite a few articles written to fitness professionals […]

How We Launched a Successful Online Fitness Business

How We Launched a Successful Online Fitness Business - Fit2B.com - #fitness #onlinefitness #business

Here we are, still going strong with filming TummySafe, diastasis-aware workouts for members in 45 countries worldwide, and I get asked all the time: How do I do it? How have we managed to launch a successful online fitness website and keep it running this long? How do I juggle exercise, motherhood, being a female […]

Comforting the Core: Interview with a bereavement doula

The first “real” book I ever read at age 6 was a Life Cycle Library book about pregnancy and birth. You can all thank my mother for being so open and unflappable as she dealt with my ensuing barrage of questions, because that early passion to understand the female body was indicative of my career path […]

10 Ways to Hygge Your Fitness

10 Ways to Hygge Your Fitness - Fit2B.com

Hygge is a Danish word that means cozy and comfortable. It’s pronounced a bit like “hug” and indicates a feeling of being special, loved, accepted, and belonging. It also means warmth, but that’s not the only reason that I’m connecting it to working out. Your workout provides a time for you to connect and care […]

Are You Fit and Trained To Deal With Disaster?

Are You Fit and Trained to Deal with Disaster? - Fit2B.com

Would you be strong and organized enough to evacuate your home in less than 30 minutes if a blazing inferno suddenly surrounded your neighborhood like the California Wildfires? Would you be resilient and self-powered enough to live without electricity for over a month like Puerto Rico after Hurricane Maria? Would you have the resources to […]

If You’re Raising a Girl, You Need This New eCourse!

If You're Raising a Girl, You Need This New eCourse! - Fit2B.com

My daughter was almost 11 when this course started to materialize in my mind. It happened because hundreds of other moms in the Fit2B Forum kept getting angry: “All I got was sex-ed in high school, but by then I’d used tampons wrong and had horrible posture! Why can’t anyone teach about those things? Beth, […]

5 Ways Wearing Flexible Shoes Helps Fitness

5 Ways Wearing Flexible Shoes Helps Fitness - Fit2B.com

A picture that spoke a thousand words to me several years ago showed two feet balancing on two small rocks, wearing two different shoes. One was encased in a hiking boot with ankle support, while the other was in a minimal shoe. It was instantly very clear to me how flexible shoes help our fitness. […]

When You Miss a Workout, Remember These 3 Things

When You Miss a Workout, Remember These 3 Things - Fit2B.com

So, you missed a day or two of exercise? Yeah, I do it all the time which actually surprises a lot of people. I’m a bona fide fitness pro who doesn’t workout every day? Nope! Integration matters more than conflagration The little motions mean more than the big, burning workouts. I usually enjoy a “workout” […]

That Time We Were Featured in Huffington Post!

That Time We Were Featured in Huffington Post - Fit2B.com

Recently, the diastasis recti awareness movement received some interesting press when this NPR article about 1 exercise that can be done for 10 minutes a day to get rid of your mummy tummy went viral. It’s catchy, isn’t it? The thought that you can do one thing for just a few minutes, and you’ll have […]

“Your Core Is Like a House.” – Carrie Koziol, WHPT

"Your Core is Like a House." - Carrie Koziol, WHPT - Fit2B.com

I recently had the privilege of interviewing Carrie Koziol from Pilates By Carrie. She’s unique because she is also a licensed Women’sHealthPhysical Therapist who is highly trained and knowledgeable about diastasis recti and pelvic floor dysfunction. Carrie compares cores to houses with your transverse abdominis being the front door, the roof being your diaphragm, and […]

My Interview with a Male Midwife

My Interview with a Male Midwife - Fit2B.com

Working with a core rehabilitation specialist or physical therapist is crucial if you want to fully regain your core function and strength after having a baby so you can make a safe return to fitness. However, what about that woman living in a small town that lacks such an amazing resource? Jacob Mearse is a midwife […]

How Bad Bras Can Affect Your Core Fitness

How Bad Bras Hurt Your Core Fitness - fit2b.com

When I was recently being adjusted by my chiropractor, she announced I was wearing bad bras and that it was past time for me to get a new one. Now, my chiropractor, Dr. Shannon Anhorn, is very unique. She’s the owner of Cloud Chiropractic that operates out of The Tummy Team clinic in Camas, Wa. She […]

Why Does My Skin Pucker When My Diastasis Recti Narrows?

Why Does My Skin Pucker When My Diastasis Recti Narrows? - fit2b.com - Why does my skin pucker when my diastasis recti is closing?

As your belly muscles regain proper tension and strength, and your diastasis recti begins to narrow, the skin on your tummy may pucker and dimple as the pressure from within your core is more controlled. This isn’t about sucking it in and constantly flexing your abs, rather, as your transverse abdominus “corset” muscle that wraps […]

Collagen Can Help Your Core + Top 5 Brands Reviewed!

How Can Collagen Help Your Core + 4 brands reviewed - fit2b.com

I love my morning coffee. I love the smell. I love the conversations and community around it. I enjoy 1-2 cups to start my day, and an occasional cup of decaf at night. Being able to sneak collagen into it for bonus nutrition just makes it that much more enjoyable to me!Here’s how I make it: […]

Prepping for Childbirth: What You Need to Know for Recovery

Prepping for Childbirth: What You Need to Know for Recovery - Fit2B.com

Isn’t it wonderful that a baby takes 9 months to prepare for its first breath of air? While it was hard to wait for my babies, I found myself grateful for all that time spent prepping for birth and recovery even though nothing could have fully prepared me for birth and becoming a mother. I’m […]

Sweet Talk for Your PSOAS – 4 Ways to Find Release!

Sweet Talk for Your PSOAS - 4 Ways to Find Release! - Fit2B.com -

If you sit a lot for work or nursing a baby or just out of pure exhaustion, it’s highly likely that your psoas is tightening up to tell you something. Basically, your psoas connects your spine to your thigh bone. While it is often named alongside the iliacus as “iliopsoas,” the meat of it is […]

To All the Flipping Mothers Sitting on the Sidelines

To All the Flipping Mothers Sitting on the Sidelines - Fit2B.com

I was sitting there in a crowd of other mothers, watching our kids through a thick glass window as they practiced their gymnastics, flipping and tumbling around. Then, as is so classic of me – since I can’t have normal conversations with anyone because they ask me what I do, and then we proceed to […]

The Cost of Incontinence – Guest Post by LPT, Gill Sukachevin

The Cost of Incontinence - Guest Post by LPT, Gill Sukachevin - Fit2B.com

Remember those baby diaper advertisements on TV? Without fail, baby diaper brands became a household name. We didn’t even say “diapers.” We would go to the grocery store and look for Luvs or Pampers. We asked our little helpers to get the baby’s Huggies. There has been shift to advertisement for adult products?  Now Poise and […]

Happy New Year 2017!

Happy New Year 2017! - Fit2B.com - Memberships at Fit2B are on sale!

As I look at the long list of goals that I intend to accomplish in 2017 for myself, my family, my business, my home, my faith… I have to admit a small part of me is eyeballing a couple of the bigger ones and whispering a tiny “Um, yeah right. That’ll never happen.” Then again, […]

What This Pelvic Floor Therapist Says About Poise and Diva Cups Must be Shared!

What this pelvic floor specialist says about Poise and Diva Cups must be shared! - Fit2B.com

While I was at a local birth pro meet and greet recently, I started chatting with Gillian Sim Sukachevin, pelvic floor physical therapist at The Tummy Team, about diva cups, pessaries, prolapse, poise plugging products, and more! Gillian has contributed her expertise to several workout video routines I’ve put together which are available here on […]

What I {Honestly} Read for Work and Fun in 2016

What I {Honestly} Read for Work and Fun in 2016 - Fit2B.com

Confession: I find it super annoying when people post a list of books they plan to read, and they have this pretty picture of a stack of titles organized alphabetically or by size, because seriously, how does anyone know for sure what they’ll be reading a couple months from now? That stack of books on […]

Who Moved Me at Women in Women’s Health LIVE 2016

Who Moved Me at Women in Women's Health LIVE 2016 - Fit2B.com

I’m a country girl who mostly enjoys just. being. home. It takes something really precious or super sparkly to lure me away from my cozy farmhouse and regular routine. When my colleague Beth Jones of MamaSport invited me to share a cab and hotel with her in New York City for Women In Women’s Health LIVE put on by the Integrative Women’s […]

How to Find {and What to Ask} a GOOD Pelvic Floor Therapist

How to find {and what to ask} a good pelvic floor physical therapist - Fit2B.com

Bottom line: Surgery isn’t your only option when you have diastasis recti, feel like your vagina is falling out, intimacy is painful, or you’re personally keeping Poise and other panty products in business. Whether you pursue surgery or not, the right women’s health specialist can provide you with the right rehab and the right exercises that […]

So You Have Diastasis Recti… Now What?

different types of diastasis rectus abdominus - fit2b.com

When you first find out you have abdominal separation, and you start learning about how that “diastasis recti” will impact your exercise choices and basic activities of daily living, the awareness can be overwhelming especially because the internets will typically try to convince you to have surgery  or just accept it as normal. But watch […]

FREE Interval Training Download with Coach Chris

Free Interval Training Download with Coach Chris - Fit2B.com - running with Alice

Guest Post by Fit2B Co-Founder, Chris Behnke. Not only has Chris worked tirelessly behind the scenes to keep our website running smoothly, he’s also a runner. And we have a LOT of clients who rave about Fit2B and how it’s helped them make a safe return to running. So when Chris told me he was […]

Restorative Poses

E/R/TS - Restorative Poses III - Fit2B.com - Restorative Poses III from fit2b.com teaches how to apply props to 5 different stretches!
Restorative poses simply remove some of gravity's pull with the use of props. They enable people to sink into deeper stretches with support and safety, and I'm convinced that anyone can do restorative work wherever they are with whatever they have. It feels so good to add props to stretching positions, and I've seen and felt [...]

Why Should Women Avoid Inversions During Menstruation?

Why Should Women Avoid Inversions During Menstruation? - Fit2B.com - Why should women avoid inversions during their periods?

Fit2B now has several advanced routines in which I teach strenuous arm balances and moves that put you upside down where your hips are higher than your head: My Wall Workout, the Fusion Mixes, Balanced Inversions, and a couple others. They’re fun routines and not “dangerous” at all. They can also feel good when the pelvis is cramping. So […]

Can Fit2B Help Improve Pelvic Organ Prolapse?

Can Fit2B Help Improve Pelvic Organ Prolapse? - Fit2B.com - Can Fit2B tummysafe home fitness routines help improve pelvic organ prolapse?

Pelvic organ prolapse (POP) is a serious condition that affects many women’s quality of life, but there is therapy available to help stabilize the area and even improve it. I’ve worked closely with many physios and physical therapists to create several routines that can help a woman start connecting with her pelvic floor while she […]

Fit2B Teaching Other Teachers

Fit2B Teaching Other Teachers - Fit2B.com - Diastasis Aware Yoga Training

The training for which I wrote a huge section on diastasis awareness in Yoga also gave me 5 hours with the instructors over this past weekend!! This group soaked up everything I said, asked so many high-level questions, and we all finished wanting more! It was very encouraging to be invited to contribute my knowledge […]

The Unclosed Core

The Unclosed Core - Fit2B.com - Blog Series by Fit2b.com

When a woman with an unclosed core discovers the massive amount of resources that Fit2B offers those experiencing abdominal separation, she typically gets super excited and then a bit overwhelmed. And it’s no wonder! I’ve written multiple ecourses and close to 300 articles on here plus created over 300 fitness workouts that support the stomachs of […]

Symphysis Pubis Dysfunction Routine with Diastasis-Aware Exercises!

If you’re struggling with pain in and around your pubic bone due to symphysis pubis dysfunction, my heart goes out to you. It’s tricky when you can’t separate your legs or step over things without grief and grating in your groin, isn’t it? And if you have diastasis recti, too, some of the common exercises […]

The Belly Pictures She Took in her Pink Bathroom Went Viral, But Where is She Now?

Her pink bathroom belly pics went viral, but where is she now? -fit2b.com

Two years ago, Fit2B member Katie Goddard sent me her before and after pictures, giving me permission to share her story in this blog {click} “Mother of Son with Sensory Processing Disorder (SPD) shares how Fit2B is changing their lives.” Little did we know how many it would reach! Katie’s candid images continue to encourage discussion because they […]

Sample 5 Home Fitness Workouts Through Fit2B Mobile

Get 5 free home fitness routines via web app - fit2b.com

Get 5 Home Fitness Routines for 5 Days Free! If you want to try 5 of our most basic home fitness routines through our web app, just click here to learn more about this awesome offer! Our members have been using the full version of Fit2B Mobile since it’s launch in early January 2016, and […]

Must Watch! Shaggy Beasts and Other 2015 Outtakes

The 2015 Blooper Reel from fit2b.com

A couple years ago, we started putting blooper outtakes at the end of each of our workout videos. However, I’ve made so many bloopers while filming for our routines and online learning ecourses that we still had extras! So here is the best bloopers of 2015 from behind the scenes of Fit2B… Go ahead. Laugh. […]

When You’re Setting Goals From a Hard Place…

When you're setting goals from a hard place, and you need encouragement, read this! -fit2b.com

While many people were setting goals around the first of this year, something different happened organically in the private Fit2B member forum when Holly J. posted her victory picture and long term success story about coming out of a very hard place thanks to Fit2B. Here’s what she wrote and posted:  “I want to post here because […]

Are Heeled Shoes the Answer to Tight Calves?

Learn how to lengthen my calf muscles and prevent foot pain

Question about heeled shoes posted in our forum: “Beth is it possible for someone to have “short tendons”? My mom was told she needed to wear shoes with a heel because she has short Achilles’ tendons. Are their specific stretches to lengthen them?” -Lauren F. That question was posted in our private member forum, and […]

Bare Naked Gratitude

Bare Naked Thankfulness - fit2b.com

Naked is not a bad word. It’s not the “N” word, and it’s not vulgar. It’s how we were born, totally bare, but I’ve talked with far too many women who can’t stand the sight of themselves. They hide from mirrors and mock their own worth by reducing themselves to self-imposed labels like “Fat” and […]

30 Fitness Blogs in 30 Days from Fit2B

30 Fitness Blogs in 30 Days

In addition to being a fitness professional, writing is a huge outlet for me. I’m fairly certain I have never gone to sleep at night without writing something somewhere about something, either in my journal, or online, or whatever. Even so, when I dove into a 30-day blogging challenge – which I am finishing today WITH […]

Build a Better Belly: 10 Times to Align And Use Your Core

Alignment plays a big role in your belly's ability to flex and stay flat for you! Find out how at fit2b.com

As long as you’re moving and exercising that’s all you need for a healthy body right? Nope. You are more than your muscles, and since your posture affects not just the shape of your belly, but also your digestion, pelvic floor function, emotions, chemistry, and also how you present yourself to others, we need to […]

Why Fixing Your Core Won’t Save You

Wait, there's such a thing as a perfect body? Fit2b.com

“Thinking that because you are good person, hard times won’t come is like thinking that because you are a vegetarian, the bull won’t charge at you.” After reading this pivotal article on GNOWFGLINS many moons ago about how eating real food didn’t stop severe illness in two families, I began pondering the same truth about fitness […]

Practical Tips for PMS + A Special Routine

Don't let PMS stop your life! Practical tips to ease the pain - fit2b.com

Many women live with debilitating cramps, diminished energy and moodiness that affects their relationships in the days before and during their periods. You can blame Eve or pollution or modern stress levels, but PLEASE don’t just lay there when you can minimize most of the major discomforts of menstruation. Here at Fit2B Studio, we have a specialized […]

Free Podcast: Diastasis & Tummy Fitness + My Births

Free Birthful Podcast: Diastasis Recti & Pregnancy -fit2b.com

It was a huge honor to be the special guest for The Birthful Podcast: Diastsis & Tummy Fitness with Adriana Lozada earlier this week. She said she chose me out of all the other experts she researched as possible guests because my program is the most comprehensive, evidence-based, straightforward, mama-friendly one she could find. The show […]

How Sit-Ups Hurt Veterans with Diastasis Recti

Are military testing methods which still contain lots of situps hurting our veterans? -fit2b.com

I am beyond grateful to our military and all those who serve in the armed forces here abroad, and in our communities. Therefore, it angers me to hear about outdated fitness testing methods hurting many recruits and soldiers. We need to stop thanking our veterans by giving them traumatic core issues like diastasis recti and urinary incontinence. Please […]

3 Times to Use Timers for Better Health & Fitness

Three Ways to Use Timers for Better Health & Fitness - fit2b.com

Confession: My kitchen timer is seldom used for anything cooking related. As a fitness professional and healthier mom in the making, I tend to use timers for better health and wellness applications. Not that setting one to avoid burning dinner wouldn’t be healthier for my family, but this is the scoop on how my stove timer […]

Healthy Home Updates That Encourage Fitness

If you get the chance to remodel your bathroom, be sure to install a soaking tub that's deep enough for detox baths, and also pebble tile floors and a bench in your shower... for stretching your hamstrings while you shave your legs of course! -fit2b.com

You don’t have to turn your home into an athletic club to encourage fitness and wellness in your environment. As your strengthening your Diastasis Recti, your goal is to facilitate as much alignment, movement, core recruitment, and even positive pressure points as possible. It’s about making small changes in small areas. It’s also about making some big changes if […]

Diastasis Recti and Yoga: Shocking Photo

This is what diastasis recti looks like in downward facing dog a.k.a. Tipi pose a.k.a. adho mukha

Many people with weak cores and back pain turn to yoga for help, but if you have diastasis recti, many yoga poses should be approached with caution. This shocking photo will hopefully help all of you better understand how DEEPLY a diastasis recti affects your abdominal’s appearance, function and integrity. That is one my members […]

Stop Body Shaming: Thinness Does NOT Equal Fitness – FREE VIDEO

Loving your body, connecting to your body, retraining it to do what it needs to do to hold you together and then give you the confidence to hold yourself up, to embrace yourself, and to be who you were designed to be. -Kelly Dean, LPT, The Tummy Team

Every now and then, we get an odd message from visitors to Fit2B who watch our diastasis recti self-check videos and then get all judgey about Kelly’s body type. “Great video, but why would I do your program when you’re not in shape?” Um, first of all, Kelly Dean is in great shape! She’s an elite masters swimmer who has […]

DIY – Making Elderberry Syrup in a Crockpot

Homemade elderberry syrup - Fit2B.com

It’s Autumn here in the Pacific Northwest where the founding Fit2B families are located. The leaves are changing color as the rain returns, and most mornings I wake up to mist creeping across the fields here on our little homestead farm… Along with carving pumpkins and roasting the seeds for snacks, I find myself instinctively reaching […]

Are You Fit2B Running With a Diastasis Recti?

The One About Running - Fit2B.com - Can running 5ks or more be safe as a diastasis recti workout? What if you are still healing? Listen to this podcast and find some running inspiration as you learn how to become a runner or when to return to running. #marathon #halfmarathon #runner #crosscountry #instarunners #seeonmyrun #trailrunning #womensrunningcommunity #runitfast #runchat #marathontips #runningcommunity #runnersofinstagram #runplanet #runnersrepost #runnergirl #runaddict #monitorthebeat #diastasisrecti #diastasis #fit2b

Ah, running… The activity that everyone thinks they should be doing to get super fit, but should you run with diastasis recti? Is running detrimental for a dysfunctional core? Some people truly love running; it’s a release for them just like race-walking is a vent for me. I understand that if you’re an avid runner, it’s […]

Part 2: 7 Cues for Protecting Your Core When You’re Fighting A Cold

In the first article of this mini series on how to protect your core and pelvic floor from diastasis recti, prolapse, incontinence and other unpleasantries when you’re fighting a cold or bouncing around like a maniac on a friend’s trampoline, I wrote about what you can do before, during and after a fit of sneezing, coughing […]

Protecting Your Abs When You’re Coughing & Sneezing

Protecting Your Abs When You're Sneezing and Coughing - Diastasis Recti - Fit2B.com

A few weeks ago I jumped on a trampoline for the first time in a long while, and right after I came down with a colossal 3-day head cold. HooWee! Let me tell you! Even though I’m certain that I’ve laid a good foundation in my core and pelvic floor (PF) with great exercises like walking, proper […]

Can Essential Oils Combat Daily Stress?

Can essential oils help with daily STRESS? - Fit2b.com

American’s have been characterized as having an “on the go” lifestyle. We’re constantly moving from point A to point B, and this causes significant amounts of stress on us. In addition to the added stressors of life in general, people also face nagging issues that can make their day even more difficult to handle. We […]

eCourse: 14 Days to Better Neck Posture

As you start putting your body back together with the safe, effective home fitness videos here on Fit2B, beginning with your core, you might find several areas calling for your attention. Most of my clients realize they need better neck posture which will in turn help their core.   You see, when your core isn’t […]

Fit2B Fitness DVDs NOW Released on Amazon: Fit2B Firm and Fit2B Beginnings

Fit2B DVD

Are you ready for some DVDs and not just online workouts from Fit2B Studio? Our first release “Fit2B Firm” has 4 of our best, most popular and FUN total body workout routines! Our second release “Fit2B Beginning” has 6 of our most basic routines including 4 of our foundational videos, plus the Transitions routine and Restorative Poses! […]

DIY No-Sew Abdominal Splint Liner

DIY No Sew Abdominal Splint Liner

Please welcome style coach, Lisa Landis, who has THE SOLUTION to uncomfortable, sticky belly wraps that are worn ’round the clock during abdominal rehab for recovering from diastasis recti. Lisa has two boys and lives in Colorado Sprints, CO.   One of the best things we can do to extend the life of our abdominal splint is […]

Five Years Later… Attacks and Testimonies

Fit2B Studio--healing one tummy at a time.. fit2b.com

It was 5 years ago at a family Christmas party that my soon-to-be business partner, Christopher Behnke, asked me the same question that is showing up on my calendar today: What would you try if you knew you would be successful? What would you attempt if you could be guaranteed NOT to fail? I told […]

Guest Blog: Healthy Insights From One Fit2B Mama to Another… Or How I Lost Weight by Slowing Down!

how I lost weight by slowing down!

“After not being able to lose weight forever, I lost all the baby weight and way more getting back to my early high school pant size by doing one fit2b video, sometimes just a “foundational five” also known as “F5” each day for 3-4 days a week, and a paleo-ish nourishing traditions diet. Small steps!!!!! Just […]

3 Convenient Ways to Reduce Post-Workout Soreness

3 convenient ways to reduce post workout soreness - Fit2b.com

We are about strength, not soreness here at Fit2B Studio, but sometimes our more challenging workouts will leave you feeling sore, and then what? Proper nutrition to fuel your muscle’s work AND excellent alignment are the biggest keys to preventing unnecessary pain, but we’re talking about how to treat those tight muscles DURING the discomfort. […]

Announcing “Experts on Diastasis Recti” eCourse

New eLearning course featuring multiple professionals in the fields of healthy and fitness UNITING TOGETHER from around the world to take on diastasis recti!

With so much WRONG information about the core out there and bad advice about how to safely tone your tummy and strengthen your whole midsection, it has become vitally important to me that fit2b.com provide the RIGHT education from MANY viewpoints. So a couple years ago, I began dreaming and talking with my co-founder Chris […]

Considerations for Pregnancy Exercise

Considerations For Pregnancy Exercise- Fit2B.com

At least once a week, Bethany guest writes for other sites about birth, diastasis recti, pregnancy exercise, fitness, why you shouldn’t do crunches, and many other topics. Really, it’s more often that she gets to blog here! So we have put together a run-down of some of her recent blogs, with the first one being […]

Feeling FROZEN in Your Tummy’s Progress? Let It Go! Let It Go-O!

Holding your tummy in all the time is NOT the solution for your big belly. In fact “holding stuff in” benefits FEW facets of our life. Yes, I know, sometimes we just don’t know how to let go of stuff, and by “stuff” I mean dreams, children, tummies, that one exercise we just can’t seem […]

Mending Gates… Musings on Core Health {a.k.a. The One Where I Compare Your Core to Cow Fencing}

Musings on Core Health - Fit2b.com

  Now, I’m not sure if you know this, but my husband, myself and our two wildlings live on 7 acres of God’s green earth in rural southwest Washington State. It’s been just a little over a year now since we traded one-tenth of an acre surrounded by busy streets and nosy neighbors who tut-tutted […]

Guest Post: Mercy In Action – Helping Midwives in the Phillipines

Mercy Midwives in action - fit2b.com

Faith, fitness and birth: those are the 3 passions of Fit2B Studio founder, Beth Learn, and that’s one reason why Fit2B Studio is so involved in diastasis awareness and core health. We truly want to help people where it matters: their center! So when Kristen Benoit, a member of Fit2B, certified midwife, and servant with […]

Where Do You Workout? Real Life Home Fitness Photos That Will Inspire You!

When a member of Fit2B’s diastasis-aware fitness video site posted this gorgeous photo and cute story in our private member forum on facebook, I decided to ask for more submissions of what home fitness really looks like for our core-focused members. The photos sent in are fun and raw, some neat, some messy… because that’s […]

E/TS – Foam Rolling Routine

Foam Rolling Routine - fit2b.com

Foam rolling is an excellent way to stretch muscles from the middle, but this form of myofascial release is often demonstrated with crunch-like motions that can damage the connective tissue of the core… talk about irony! In this introductory routine, Bethany demonstrates a year of careful research and collaboration with other experts as she brings […]

Expert Diastasis Providers and Postpartum Pants

    Things that caught my eye and made my body-nerd-brain glow this past week… The feeling of being surrounded by supportive colleagues; images of movement in 3D on an awesome yoga site; a happy member who is back into her unpregnant jeans at 4 wks postpartum after her 4th baby; a great phone call […]

Tight Abs, Adrenal Fatigue & Instagram

It's all about "the more" ... the diastasis which is caused by more pressure than normal, the stress that's caused by pressure to do more, the anxiety that's cause by pressure to be more, the adrenal fatigue that's caused by all of those and the need to sleep more and have more caffeine to do more... So I ask, "What if we do less?"

It’s all about “the more” … the diastasis which is caused by more pressure than normal, the stress that’s caused by pressure to do more, the anxiety that’s cause by pressure to be more, the adrenal fatigue that’s caused by all of those and the need to sleep more and have more caffeine to do […]

Another Gap in Maternal Care

Another Gap in Maternal Care- Fit2B.com

There is 3-finger gap in maternal care, yet with all the awareness being raised about birth empowerment, this one is not being discussed much. Diastasis Recti is another form of pregnancy and birth-related trauma that is preventable and treatable without surgery, yet women are willingly and silently suffering with it because general practice doctors often […]

What I Learned at Kelly Dean’s Prenatal Continuing Ed Course

What I learned Kelly Dean's Prenatal class Fit2b.com

Okay, I get a bit giggly at my own cheesiness whenever I can work my last name – which is “Learn” – into a blog post. And now that I’ve got that tidbit out of my exhausted brain, I can tell you some of the AWESOME things I learned while on a roadtrip with Kelly […]

Why Yoga “Moves” Aren’t Spiritually Dangerous

Why YOGA Moves are NOT spiritually dangerous - Fit2b.us

  Twice in the past week, I’ve been contacted by women who want to join Fit2B Studio’s online Tummy Safe™ video library, but they’re concerned about “the yoga part.” One wrote: “Hi- I found your site this morning through Wise Woman Builds Her Home. I am a homeschool mom of 6 also in the Pacific Northwest (greater […]

129 Times to Turn on Your Transverse Abs

129 Ways To Get a Flatter Tummy Doing Everyday Actions - Fit2b.com

Our abdominal tummy muscles have to work harder in certain positions than others, and if you don’t know how to “turn on” your transverse abs, those moments may be contributing to your belly getting bigger, not smaller. The job of your abs isn’t crunches and situps, although they work together to do those things if […]

Why Alignment Matters to Your Abdominal Muscles

Why alignment matters to your abdominal muscles - Fit2b.com

We’d like to welcome Susanne Reinhold from Kangaroo Fitness who is a fitness instructor and personal trainer working with the pre/postnatal population. Susanne has a special interest in the abdominal muscles given that the belly is the number one concern for most new moms. Learning more about the core has taken on a new level […]

Her Doctor Said This About Her Belly, and I’m Furious!

Dear Doctor who doesn’t understand diastasis or how it has impacted me and my friends, my cllients, our bodies, our lives, our ability to mother, our comfort in the bedroom, even the way we laughed for a while… I hope you read this! I’m angry at you. You should have known about this common abdominal […]

Active Kids Are Smarter Kids

This is a guest post written by Allison Morris, co-creator of an enlightening graphic that shows how children who exercise are smarter. Allison found this article on Fit2B Studio’s blog, and she wrote directly to me to see if I’d like to carry this educational piece on our site. Of course I said YES! Here’s […]

Guest Post: Back Pain Relief

By: Jaime Arnold. We connected with Jaime via twitter in a conversation about crunches injuring spines. Jaime is a staff writer for backpainrelief.net and yoga enthusiast. Jamie is also an animal lover and avid traveler, and she was excited to write for us about beneficial back pain relief therapies. Jaime says…  Incorporating aerobics, strengthening and stretching is instrumental in […]

Guest post: A Letter to Moms from Julie Tupler, RN

I have revered and respected Julie as the founder of The Tupler Technique® ever since her program helped close the split in my abs that my surrounding fitness communities was ignoring and accepting as “normal.” When I wrote to Julie and asked for a guest post, I never dreamed she’d give me an open ticket. […]

The Shabin

Our April, 2012 trip to Montana Montana is a place of rugged beauty and stark contrasts: Immaculate Escalades with cattle-grill-guards parked next to beat-up Subarus still displaying blood stains from last year’s hunting season; the sharp cut of the Mission Mountains against the rolling plains; the dirt on the faces of beautiful children out playing […]

Guest Post: We Can Put Ourselves Back Together

Please welcome Wendy Powell, MuTu System Founder and member of Fit2B Studio. Wendy is a fellow crunch-free advocate, and  – while Fit2B Studio offers ongoing TummySafe™ Fitness – Wendy’s 12-week program will help you put your core back together even YEARS after babies.  I am so delighted to be asked by Bethany to write a […]

Is Yoga Like Worship?

Are you refusing to do a yoga-based thigh stretch just because it’s called trikonasana (Triangle Pose)? Are you refusing a whole mode of wellness just because it comes from another part of the world, is spoken in another language, or has ancient roots in a different belief system? Some might label that mentality with strong […]

Trees: The Best Social Networkers

Trees have always known how to get their message to millions of social network users. Since the dawn of creation, trees have set a standard that every blog writer and product seller and business owner should emulate. Take the ancient tree in my neighbor’s backyard for example: As one of the oldest trees in our […]

Drop Some Love!

The Love Drop team is at it again! Last month they gave over $6,000 worth of cash and goods to their recipient, the Kahlen family, who had been going through a financially hard time due to the economy (and whose daughter is currently battling Tuberous Sclerosis). They focused on their love of spending time together, and brought […]

Review & Giveaway of “Strength Training and Sports Nutrition for Cycling”

Enter to win a free download of this book by commenting below! Cyclists! Have you ever wondered if riding requires the same nutrition as other sports? Do bicyclists need more fat or less in their diets? Do bike riders need to lift weights? How should cyclists cross train? What about that cup of coffee that […]

Fun Healthy Activities For Kids – Tip #13

Do something fun and healthy every day for your kids in two or three of these five areas: muscle strength, heart endurance, flexibility, nutrition, and balance coordination. With the obesity epedemic striking at the little hearts of our young kids, creating fun and healthy activities for children is very important. See the full article here…

THE KID LIST It’s hard to find cheap but good activities for the kids. It’s even harder to find quality restaurants that cater to your whole family. If you’re looking for a day out with the kids or a night out with the family, here’s my review of places that I’ve actually been to with […]