Brittany Mae Training

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Brittany Mae Training

Personal training & online coaching with Brittany

02/16/2023

Hello Little Love, Avery. You’re the perfect addition to our family. ❤️

📷:

05/17/2022

I’ll get back into posting content again soon, but for now enjoy this cuteness. She has been loving the gardens and the dirts…I can’t keep her out of the dirt, actually.

When I do feel ready to start posting fitness-related content, is there anything you’d be interested in seeing?

Hope you all are having a wonderful week!

04/15/2022

I love long walks. // They’re good for your mind, body, and soul.

03/20/2022

Don’t grow up. I love your spirit, laughter, and goofiness. Being your Mama is my favorite.

03/16/2022

Your pelvic floor isn’t just any ordinary muscle. It’s an important muscle that is affected by our daily lives without even trying. It’s influenced by factors like stress, breath, and your posture.

Scroll through the information above to learn more about how these factors influence how your pelvic floor functions and tips on how to optimize it’s ability to work well.

What questions do you have about pelvic floor muscles? Ask below or in a message!

03/04/2022

Mama Posture which is considered “sway back” commonly occurs to us mamas during pregnancy and after due to our body’s compensations of carrying a baby in our belly’s and out of them. In the video above I start in the mama posture and then correct into a more neutral posture.

When you stand in this way, many compensations are occurring because this isn’t the most optimal posture for our bodies. Some of these compensations include:

•rounding of your upper back/shoulders which causes your chest muscles to get tight and lengthened mid back muscles like your traps, serratus,and rhomboids

•our heads are more forward (thoracic kyphosis)

•posterior pelvic tilt (you might find yourself gripping your butts muscles often) which leads to lengthening of your lower abdominal muscles and hip flexors then shortening of your upper abs, glutes, and hammies

So what should you do if you find yourself standing in this posture? The quickest thing you can do is bend your knees and then think about leaning forward from your ankles like a ski jump.

Next, a few stretches you can do are:
• hamstring stretch (my hammies are actually hypermobile so there’s a possibility you may not need this)

•chest stretch

•lat stretch

After stretching, it is Important to do strengthening exercises to retrain the correct muscles for proper posture. Above in the videos👆are some exercises you can include into your routine.

• Rows - focusing on pulling from between the shoulder blades

• split squat + rotation- Stay tall as you rotate and press through the front foot to stand. Think about initiating the rotation from the ground up while maintaining a forward knee.

•Kickstand deadlift + contralateral row- feels those glutes fire and pull from shoulder blades!

•hi to low chops - keeping your chest tall as you chop and keeping your ribcage stacked over your pelvis.

These are only examples of exercises you can include. As I write this, I noticed that I could have included a few other exercises that would be better places to start, but you can work up to these!

Let me know if you have any questions!

03/01/2022

So thankful for amazing clients like you, Leslie. ❤️

02/25/2022

I love the random days of warmer weather. I can feel my spirits lift automatically…it is amazing what the sun can do for our minds.

Consistent warms days are ahead — thank goodness! I know Evee is excited to be able to walk around in a diaper rather than having to be bundled up every day too. Evelyn as a toddler is going to be adorable!

02/16/2022

Do you ever think back to your childhood? // Recently, I thought back to when I was in elementary school when teachers would ask kiddos in class to pick up textbooks and transfer them to cubbies or pass them out. The girls weren’t asked very often to move these heavy books, but I feel like I always wanted to help and seldom chosen to do so. I knew I was strong enough to pick up a stack of books — I probably had more strength than most the boys since since I grew up in a gym doing gymnastics — but I remember feeling annoyed that they didn’t think I was strong enough.

To this day, I still like feeling strong and capable…I don’t like feeling underestimated. I am strong and I’m proud of my strength. We all should be!

I think this is why I enjoy coaching. I love helping people feel strong, move quicker, do things they love that were becoming challenging and accomplish new goals!

What about yourself makes you proud?

02/14/2022

Anterior Oblique Sling // Mamas, are you having pain at the front of your pelvis? SPD pain (or pelvic girdle pain) is common during pregnancy and can still be symptomatic after for a bit too. It can also cause discomfort in your hips and groin.

If you’re having these discomforts, including exercises that work your anterior oblique system (AOS) will be helpful for you! Your AOS is compromised of your external & internal obliques, opposing leg adductors (inner thigh), and hip external rotators.

Here are a few examples of exercises you can include into your workouts to work your AOS:

•Cable supine pallof press + ball squeeze - initiate movement with exhale then squeeze ball and press.

•Bear crawl: once you’re feeling good with a regular bear hold, start trying to crawl in the bear position maintaining a neutral spine.

•Cable seated pallof press + ball squeeze: exhale, squeeze ball, and press arms away avoiding any rotation through your core. Inhale & and relax as you come back to starting position.

• Cable 1/2 kneeling chop + band adductor hold: exhale as you chop down and across your body over the front leg. Keep your front leg forwards rather than letting it fall outwards due to the resistance band.

•Cable split squat chop + band adductor hold: most challenging exercise shown in these videos. All the cues are the same as the previous exercise but staying in a split squat position.

It is also important to remember that when you are doing these exercises you want to maintain a proper stack of your rib cage & pelvis. If you aren’t aligned well, then you won’t be able to maintain proper core tension.

What questions do you have about your anterior oblique sling or SPD pain?

02/12/2022

My little family // Hard to believe that it has already been 3 months since this picture was taken. Where does time go?

Evelyn is constantly moving, exploring, babbling in her own little language, is a little shy around strangers until she warms up to them, can be a teething monster, and is just a super cool gal.

But, let me also tell you, my little lady still wakes up a few times each night, she has some very moody days where she’s in a great mood and then at a flip of a switch decides she is very upset which is probably due to the amount of teeth that have decided to erupt through her gums throughout this past month, and is definitely experiencing some separation anxiety - not all the time, luckily.

Although there are tough times, they are doable because of the cute giggles, blooming personality, nightly cuddles, and, well, she is kinda my world. I wouldn’t have it any other way.

02/09/2022

Are you experiencing low back pain? // Here are a few mobility exercises that you can do to relieve some pain as well as hopefully prevent low back pain in the future.

✔️Knees to chest - hold them there and breathe - you can also alternate and bring one knee to your chest at a time.

✔️active hamstring extensions - exhale every time you extend your leg

✔️cat cow - you can do this shifted back towards your heels and/or as the regular version

✔️cobra - make sure that as your press through your hands and pick your chest up that you are not contracting any of your posterior muscles

✔️1/2 kneeling hip flexor stretch on the ground and with your front foot elevated - add the reaches for a little extra

✔️figure 4 stretch - seated or on your back

✔️seated 90/90 - maintain a neutral spine as you bend forwards and then as you pivot back try to move through your hips

Low back pain affects so many people — too many people. It is important to remember that low back pain can be caused by many different factors, so if you are experiencing consistent low back pain it would be a good idea to be checked out by a professional.

I’ll be posting a few strengthening exercises to include into your workouts in an upcoming post for those of you with low back pain!

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Mokena, IL
60448

Website

http://www.brittanymaetraining.com/

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