Sehat Living (2025)

27/03/2024

Let’s debunk the myth that pregnancy means limitations. Instead, let’s recognize it as an empowering chapter—a time to lean into your bodies’ capabilities and cultivate a deeper connection with yourselves and your growing baby.

DM me CHALLENGE to learn more about how you can transform your pregnancy with 6-week healthy habits challenge!

Fitness during pregnancy isn’t about pushing yourselves to extremes or adhering to unrealistic standards. It’s about honoring your bodies’ evolving needs, embracing gentle movement, and nurturing your physical and emotional well-being.

With each prenatal workout, you’re not just building strength; you’re cultivating resilience, preparing your bodies for the miraculous journey of childbirth, and laying the foundation for a smoother postpartum recovery.

But it’s not just about the physical benefits; it’s about the mental and emotional empowerment that comes with staying active during pregnancy.

So, to all the expecting mamas out there, I invite you to shift your perspective. Embrace pregnancy as an opportunity—a canvas to paint your story of strength, resilience, and self-love.

Join me on this journey of empowerment and self-discovery. DM me CHALLENGE and I will send over details on how we can create magic in next 6 weeks.

22/03/2024

In a world where juggling motherhood and self-care can feel like an endless balancing act, virtual physical therapy sessions have helped many pregnant and postpartum moms. 💪🤰

Join 6-week healthy habits challenge to transform your pregnancy and postpartum health! DM me’CHALLENGE’ to learn more.

With each virtual session, I’ve witnessed a profound transformation in my clients. From the glowing confidence of expectant mothers to the resilient strength of those navigating postpartum recovery, the impact is truly awe-inspiring. 💖

💫 Faster Recovery, Brighter Futures 💫

The ripple effects of virtual physical therapy extend far beyond the screen. Moms are experiencing faster postpartum recovery, reclaiming their bodies, and embracing motherhood with renewed vigor.

DM me ‘CHALLENGE’ to learn more about the 6-weeks healthy habits challenge for Pregnant and Postpartum moms!

08/03/2024

Looking for free resources to uplevel your Pregnancy and Postpartum journey?
I know the journey of motherhood can be challenging, but you’re not alone. I’m dedicated to supporting you every step of the way. 💕 That’s why I’m thrilled to share about Next Level Life Summit with 20+ FREE resources to help you thrive in motherhood. From fitness tips to boost your strength and energy 💪, to mental health resources for moments of self-care and reflection 🧠, and everything in between, it has you covered!

DM me SUMMIT for details...

03/03/2024

🌟 Setting boundaries isn’t just about creating limits; it’s about fostering a life that aligns with your values and aspirations. ✨ As a mom navigating the beautiful chaos of motherhood, setting boundaries isn’t just a luxury—it’s a necessity. 🌸⁣⁣

✨ Picture this: You’re the conductor of your own life’s orchestra, and setting boundaries is the sheet music that guides each note, ensuring harmony in every aspect. 🎶 Whether it’s carving out sacred “me-time” to recharge your spirit or saying no to commitments that don’t light your soul on fire, boundaries are your secret weapon to unlock success. 💫⁣⁣

🌿 Embrace the power of saying “yes” to what truly serves your journey and graciously saying “no” to what doesn’t align with your vision. 🙌 Remember, boundaries aren’t selfish; they’re acts of self-love that pave the way for a more fulfilling life. 💖⁣⁣

👩‍👧‍👦 Let’s set an empowering example for our little ones—showing them that boundaries are the compass guiding us toward a life filled with purpose, balance, and joy. 🌈⁣⁣

🌟 So, dear mama, as you embark on this journey of self-discovery and growth, remember: the key to success with anything in life is to set boundaries—lovingly, confidently, and unapologetically. 🗝️⁣⁣

💖 Tag a fellow mama spreading love and light on her path to success! 🌟

29/02/2024

Three essential habits that are game-changers for pregnant and postpartum moms:

1️⃣ Nutritious Eating: Fuel your body with a rainbow of fruits and veggies for optimal nutrition. These nutrient-packed foods not only provide essential vitamins and minerals for you and your baby during pregnancy but also support postpartum recovery and overall well-being. From vibrant berries to leafy greens, aim to incorporate a variety of colors into your meals to ensure you’re getting a diverse range of nutrients.

2️⃣ Regular Exercise: Incorporating just 10-15 minutes of exercise into your daily routine can have profound benefits for your physical and mental health. Whether it’s a brisk walk, prenatal yoga, or a quick bodyweight workout, moving your body helps to boost energy levels, improve mood, and strengthen muscles needed for labor and delivery. Plus, staying active during pregnancy can help alleviate common discomforts and promote a smoother recovery postpartum.

3️⃣ Hydration: Staying hydrated is crucial for supporting the numerous changes your body undergoes during pregnancy and postpartum. Drinking enough water - aim for 8-10 glasses per day - helps regulate body temperature, aids digestion, and promotes healthy skin. Proper hydration is essential for maintaining overall health and well-being for both you and your baby.

Ready to prioritize your health and well-being? DM me “Challenge” to join 6-week healthy habit challenge and let’s start making positive changes together! 💪💬

24/02/2024

As you navigate the incredible journey of pregnancy or embrace the joys and challenges of postpartum life, it’s easy to get caught up in the end goal – whether it’s a smooth labor, a certain post-baby body shape, or reaching some elusive milestone. But here’s a gentle reminder: the magic lies in the process itself. ✨

Each flutter of your baby bump, each stretch mark earned, each sleepless night, each milestone your little one achieves – they’re all part of a beautiful tapestry weaving together your unique story as a mother. 💫

So, let’s shift our focus from fixating on the outcome to relishing every precious moment along the way. Let’s cherish the small victories, the lessons learned, and the growth we experience – physically, mentally, and emotionally. Because in the end, it’s not just about reaching the finish line; it’s about the strength, resilience, and love that bloom within us as we journey through motherhood. 🌷💕

So, mama, give yourself grace. Celebrate the progress, no matter how small. Trust in your body’s wisdom and your heart’s capacity to love. And remember, it’s not about where you’re going, but how you embrace the path that truly matters. Together, let’s focus on the process, for therein lies the magic of motherhood. 🌟✨

22/02/2024

Save this post to practic daily!

Mama, as you journey through your third trimester, your body is performing miracles every day. 💪✨ Let’s keep that incredible momentum going with a safe and effective at-home workout routine tailored just for you! Here’s a sneak peek at what’s in store:

1️⃣ Hip Abduction Against Ball in Standing: Strengthen those hip muscles with this gentle yet powerful exercise. Stand tall, engage your core, and gently lift one leg to the side against the resistance of a ball. Feel the burn as you build stability and support for your growing belly.

2️⃣ Seated Biceps Curls: Grab those weights (or water bottles!) and settle into a comfortable seated position. Focus on controlled movements as you curl your arms up towards your shoulders, keeping those biceps engaged and your posture impeccable.

3️⃣ Modified Wall Push-Ups: Strengthen your upper body safely with this modified version of a classic exercise. Find a sturdy wall, place your hands shoulder-width apart, and lower yourself towards the wall with control. Feel the activation in your chest and arms as you push back up.

4️⃣ Ball Squeeze Rotation Seated: Sit comfortably and grab a ball or pillow for this gentle core exercise. Engage your abdominal muscles as you squeeze the ball and rotate gently from side to side. Strengthen your obliques and improve stability for a smoother pregnancy journey.

5️⃣ Seated Rows: Sit tall and imagine yourself drawing your shoulder blades together as you pull resistance towards your body. Strengthen your back muscles and improve posture with this seated variation of a classic rowing exercise.

Remember, mama, your health and safety always come first. Before starting any new exercise routine during pregnancy, be sure to consult with your healthcare provider for personalized guidance and clearance.

Don’t forget to save the post📌

18/02/2024

🌟 Embracing Motherhood is Finding Balance 🌟

Let’s chat about a powerful lesson in the beautiful journey of motherhood: learning how to say NO is just as important as saying YES. 🌸

Tag a mom who needs this today💕

As we eagerly await the arrival of our little miracles or navigate the whirlwind of early motherhood, it’s natural to want to do it all, be there for everyone, and say YES to every opportunity. But here’s the gentle reminder: prioritizing your well-being is not selfish; it’s self-care, and it’s essential. 💖

Learning to say NO doesn’t mean you’re letting anyone down or falling short. Instead, it’s about setting healthy boundaries to protect your energy, sanity, and precious time with your little one. It’s about honoring your needs, your limits, and your journey as a mom. 🌈

So, mama, it’s okay to say NO to that extra commitment that leaves you feeling drained. It’s okay to say NO to the pressure of doing it all perfectly. It’s okay to say NO to anything that doesn’t align with your values, your goals, and your family’s well-being. Saying NO is a powerful act of self-love and empowerment. 💪

By embracing the art of saying NO, you’re making space for the YES moments that truly matter—the cuddles, the giggles, the quiet moments of connection with your little one. You’re nurturing a healthier, happier version of yourself, which ultimately benefits both you and your family. 🌟
Remember, you’re doing an incredible job, and your well-being matters just as much as anyone else’s.

Tag a mom you respect and love 💕

31/01/2024

🚫 One common mistake new moms need to watch out for is pushing too hard during exercise. Enthusiasm is fantastic, but overexertion can do more harm than good. Your journey is unique, and it’s crucial to listen to your body, choosing exercises aligned with your stage of pregnancy or postpartum recovery. Safety always comes first, mama! 🤰💪

✨ The solution lies in prioritizing your safety and well-being. Consult with a healthcare professional, like me, to tailor exercises to your health conditions and stage. Remember, it’s about progress, not perfection! Together, we create a fitness journey that’s both effective and safe. 🌈💕

🤗 Join our incredible community of empowered moms! Share your fitness journey, connect with other like-minded moms, and let’s uplift each other. Our live exercise classes and 1:1 coaching sessions provide not just fitness guidance but a network of support that goes beyond the physical. 💪👭

Ready to embark on a safe and empowering fitness journey with me? DM me READY and I will share the link to book your free consultation.

28/01/2024

Embracing motherhood is a journey filled with countless moments, each of them playing a significant role in the beautiful story you’re crafting. 💖✨ Take a moment today to acknowledge the importance of every little thing you do—because it truly, really counts.

In the whirlwind of motherhood, from those early morning cuddles to the bedtime stories, from the laughter that echoes through your home to the quiet moments of strength, you are weaving a tapestry of love and resilience. Your efforts, no matter how seemingly small, ripple through the lives of your family, creating a warm and nurturing environment.

Mama, your actions are like stars in the night sky, each one contributing to the brilliance of your unique constellation. As a board-certified Physical Therapist, I understand the physical and emotional demands of pregnancy and postpartum life. Your well-being is my priority, and I’m here to remind you that self-care is not a luxury—it’s a necessity.

Sehat Living is more than a brand; it’s a supportive community of moms who celebrate the strength in vulnerability and the beauty in imperfection. We believe that taking care of yourself is not just beneficial for you but essential for creating a harmonious and thriving family. You’re not alone on this journey, surrounded by a tribe of like-minded moms who understand the joys and challenges you face.

Let this be a gentle nudge to prioritize your well-being, knowing that every step you take towards self-care is a powerful declaration of self-love. Together, we uplift, empower, and inspire. Because when you feel your best, you can give your best—to yourself, your family, and the world.

Here’s to you, incredible mama! Share this with a mom you love💕

24/01/2024

Busy mom life? Meet your new exercise BFF! 🌈

Let’s embrace the power of small moments with this 5-10-15 routine to nurture your body and soul. 🌈✨

🌬️ 5 Minutes of Breath Work:
Inhale the positivity, exhale the stress. Take 5 minutes to center yourself with deep breaths. Connect with your inner strength and envision a beautiful journey ahead.
💃 10 Minutes of Intentional Body Movement:
Fuel your body with purposeful movement! In just 10 minutes, we’ll dance through intentional exercises. Strengthen your core, embrace flexibility, and let those endorphins flow. It’s not just exercise; it’s a celebration of your incredible body! 💃🏋️‍♀️
🚶‍♀️ 15 Minutes of Outdoor Walking or Cardio:
Step into nature’s embrace! A 15-minute outdoor walk or cardio session is all it takes to rejuvenate. 🌳🏃‍♀️

✨ Holistic Approach to Exercise:
This routine is more than a workout; it’s a holistic journey. We focus on breath, intentional movement, and the great outdoors. It’s about nurturing your body, mind, and spirit. You’re not just exercising; you’re investing in your well-being. 🌟🤸‍♀️

Tag a fellow mom who deserves a holistic exercise routine and share the love! 🤗✨

22/01/2024

Are you ready to have a healthy Pregnancy and Postaprtum journey?

DM me READY and I will send over information to work togther!

Here are the magic 3 C’s that will change the game for you:
• Consistency: 🏋️‍♀️✨ Building a healthy lifestyle starts with consistent actions. Small, intentional steps each day create a powerful ripple effect. Whether it’s a 10-minute stretch or a full workout, commit to showing up for yourself regularly. Let’s make movement a non-negotiable part of our days, nurturing our bodies with love and care.

• Customization: 🌈💪 We’re all beautifully unique, and our wellness paths should reflect that. As your guide on this journey, I’m here to help you customize your workouts to align with your body’s needs and your personal goals. It’s not about fitting into a mold; it’s about crafting a fitness routine that celebrates your individuality and supports your well-being.

• Community: 🤝🌟 They say it takes a village, and ours is a tribe of incredible, supportive mamas! Join our Sehat Living community where we share experiences, challenges, and triumphs. The bond we create is a source of strength—lifting each other up, cheering on achievements, and offering encouragement when needed. Together, we’re a force that empowers, inspires, and understands the beauty of this transformative journey.

If this was helpful, send me a DM with READY and I will follow up with a plan to work together.

Sehat Living