Why the "kegel" in Pump & Kegel is so Important


Written by Dr. Erin Williams, DPT

The pelvic floor can be a confusing buzz word heard in the pregnant and postpartum world where most people know they should be doing something with it but are unsure what exactly! 

The pelvic floor are a group of muscles, fascia and connective tissue that act as a support system to the internal organs, and spans from the tailbone to the pubic bone.  During pregnancy the weight of the baby causes increased pressure and strain on the pelvic floor which is why it is so important to train and strengthen the pelvic floor muscles during pregnancy and postpartum much like one would strengthen the bicep muscle for increased arm strength. 

The labor and delivery process can cause injury and stretching to the pelvic fascia and muscles as well making it critical to give the pelvic floor extra attention after delivery and before resuming prior pre-pregnancy level of activity to avoid pelvic pain, pelvic organ prolapse, and urinary incontinence (ie. peeing while jumping, coughing etc.). A Physical Therapist who specializes in pelvic health can serve as a valuable practitioner with the correct assessment of ones pelvic floor and provide guidance with stretches and exercises specific to the individuals presentation. While many people are aware of a “Kegel” it is not alway advised especially if the pelvic floor has hypertension and requires relaxation and stretching exercises. 

Join us with Dr. Erin Williams, DPT, on Wednesday, March 21st starting at 5:30pm.

 Dr. Erin is be explaining what the pelvic floor is and how to engage it correctly. We will also talk about Diastasis Recti, how to reduce the muscle separation as well as safe exercise prescription while pregnant.  



Collard Green Burritos

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Contributed by FPC Instructor and Pre/Postnatal Health Coach, Carolyn Tallents

I know what you’re thinking...I can’t have margaritas and now you’re taking away my tortilla too? Just hear me out. If you’re like me and you have a weakness for Mexican food, you know it can be difficult to find a way to indulge on the regular without feeling like you’re having a burrito baby instead of a real one. However, with a few simple swaps you can make homemade burritos that not only taste good but pack a serious nutritious punch for you and your growing baby. Collard greens are high in folate which helps baby’s neural tube develop properly, black beans provide the iron necessary to fight anemia, avocado is a healthy fat that is great for hormone production, tomatoes and red peppers are high in antioxidants to help with cell repair, and brown rice contains fiber to keep your digestive track on track.

Ingredients to make 4 burritos:

  • 8 large Collard green leaves
  • 1 can Black beans
  • 1 Red pepper
  • 1 red onion
  • 1 Avocado
  • 1 large Tomato (or two small)
  • 2 Chicken breasts or 2 pieces of wild salmon (optional)
  • 2 cups Brown rice or 1 cup quinoa for a vegetarian option
  • 1 Garlic clove
  • 1 tbs Chili powder
  • 2 tbs Cumin
  • Lime


  1. Begin to prepare brown rice or quinoa according to their packages

  2. Soak collard green leaves in water and lemon juice (optional), dry, cut off thick stems and shave off some of the thickness of the spine to make it easier to fold

  3. Saute onion, garlic and red pepper (and chicken if you’re using it) in coconut oil or olive oil (if you’re using salmon please see notes below)

  4. Add in chili powder, cumin and stir-fry until onion and pepper have softened

  5. Add black beans

  6. Turn off heat and stir add in cooked brown rice or quinoa

To prepare each burrito, lay two collard green leaves on a flat surface end to end with their stems overlapping. Spread ¼ of an avocado in the center, lay slices of tomato down, add ¼ of the mixture from the skillet and squeeze on some lime. For a spicier version, feel free to add spicy salsa, hot sauce or sriracha and if you’re a cheese lover, sprinkle on a bit of full-fat cheddar or pepper jack.

To roll the burrito, fold one of the longer edges of the collard greens over the mixture, then fold in the shorter sides, press down so the leaves will be as tight as possible and roll until the burrito is closed.




Teat & Cosset Q&A


We love hearing stories about women who have built a business while also building a family.  We sat down with Teat & Cosset founder, Peggy Economou to get a sneak peak into how this beautiful brand came to be. 


How did you choose the name Teat & Cosset?  I originally wanted to name the brand after my daughter, Dafne, but it seemed so anonymous and I felt like it would be lost in a sea of other brand names. I decided to make a list of all the names that described the brand and its values; breast, nursing, luxury, quality, pamper and then looked at synonyms for all the words. One of the words that stood out was ‘teat’. It’s a strong word that definitely caused some backlash, but you can’t make everyone happy, and I decided to stick with it. I then paired it with “cosset” as I just loved the way it looked and sounded and it means, to pamper. Our goal is to pamper moms and help them feel like themselves again while they nurse so “Teat & Cosset” was the perfect marriage.


What was your relationship with fashion before motherhood? I've always loved fashion and my style has definitely gone through many changes since my teenage years! I used to buy a lot more going out clothes (including high heels!) before becoming a mother.  I think now when I look at fashion, in addition to looking for something beautiful and well made, I immediately evaluate how easy it is to wear!


How did becoming a mom change your style? I would say my style is a lot more casual now, especially since I work from my home office. However, definitely not sweatshirts/sweatpants casual! I still try to look chic and put some thought into what I wear - When I look nicer my day usually goes better! I’m also probably a bit more adventurous in regards to colors and styles too. I think part of that is feeling more confident since becoming a mother and partly because I live in Italy!

One thing that has changed is the way I shop. I try to buy in sets - if I find a top I also want to find the bottom at the same time to make my life easier. There is a great little boutique in Siena called Futuro's and when I go there I always walk away with 2-3 outfits that I have on rotation until I go back! And wearing the same outfit 2-3 days in a row is totally acceptable in Italy, which I LOVE!


What is your favorite piece from your line?  My favorite piece from our current Spring/Summer 2018 collection is the Carlotta dress. I just love how feminine and flowy it is. It's also really easy to wear and super versatile -  the ultimate day time to night time to weekend dress. It’s the kind of dress you can put on in the morning without having to think! I think that is key for a mother's wardrobe.


Other than easy access for nursing, what do you feel is the most important quality to look for when choosing nursing friendly fascia  I think it's important to stay true to your style. How awful would you feel if you were forced to wear something that wasn’t you? And that is what I think a lot of nursing moms have had to do in the past. Thankfully today there are a lot more options for cute nursing friendly styles.

I remember how delicate my psyche was after having my daughter. I still had a belly and I felt like I wasn't me any more. Part of that had to do with my limited clothing options and not really looking like myself any more. So I think when looking for nursing friendly styles moms shouldn't compromise their style. 

Pregnancy Self-Care Tips


Being pregnant is hard both on your body and your mind. Here are our absolute favorite ways to decompress and indulge ourselves during pregnancy. Go ahead, treat yourself! #selfcare

Get a prenatal massage! Extra points if the massage table allows for you to lay face down (with the help of these strange looking pillows). Our favorite massage therapist in New York happens to be Janet, who is the owner of Maternal Massage and More. If you make it there, tell her we say hello! 

Weekly non-toxic, vegan, cruelty-free mani/pedis at Tenoverten. Always add an extra 15 minute foot massage to your pedicure to relieve swelling (which is super common in pregnancy). 

Order a weekly meal delivery service to make sure you are getting enough nutrients and don't have to stress over cooking. Our favorites include Sakara Life, Splendid Spoon and Urban Remedy. Just remember to add in snacks for the extra 300 calories you need while pregnant. 

Take a Signature class at FPC to get a healthy sweat on and prep your body for labor and postpartum recovery. We also begin and end each class with a short meditation and breathing practice which will help keep you sane and calm throughout your pregnancy and labor. 

Play model for a day and book a maternity photographer to snap pics of your gorgeous new body. If you are in the New York area our favorite happens to be Rob Fitch. He will make you feel totally comfortable and confident. 

Last but most important, pregnancy is a fantastic excuse to begin your practice of saying no to things. Don't feel like going to your cousin's sons 3rd birthday party? Just blame pregnancy. Would you like to go home at 3pm from work on Fridays? Say you have an OBGyn appointment. Not in the mood for a friend's 10pm going-away party? Just say no. 

Much love from us and as always, remember to #pumpandkegel 





Five Easy Postpartum Superfoods

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Written By Carolyn Tallents 

Congratulations mama! You just achieved the most incredible feat ever – you birthed a human. Now you’re home, settling into the new normal with a newborn, and you’re starving. The easiest thing is to reach for whatever is closest to you, especially since you’re probably stuck under a sleeping or nursing baby, but before you reach for something that might only satisfy you temporarily, try having one of these 5 snacks & small meals at the ready:

  1. Oatmeal: it’s long been said that oats help with your milk supply, but in addition to that, they also pack a nutritious punch. Oatmeal is high in fiber and whole grains which will fill you up and keep you satisfied. If you can, make overnight oats that you can grab straight from the fridge the next day.

  2. Hummus: chickpeas and tahini (the 2 main ingredients in hummus) are full of protein, fiber and healthy fats and are rich in vitamins and nutrients such as folate, iron and calcium. Pretty much the definition of a pre & postnatal superfood. Eat with veggies, whole grain crackers or spread on toast.

  3. Avocados: versatile and nutritious, avocados are packed with healthy fats that help balance your hormones – essential for the days, weeks, and who are we kidding, months, after having a baby. Eat them with any meal or as a healthy snack, add to sandwiches, salads and of course – guac.

  4. Quinoa: a great source of protein that can be made in a big batch and eaten all week long. Toss with some olive oil, salt and pepper and mix in any veggies you have in the fridge for a quick, healthy lunch.

  5. Nut butter: not matter what your preference – peanut, almond, cashew, etc. – nut butters are a healthy fat that can be a quick way to get a nutritional boost, especially in the early days when you can’t stomach anything more than toast. Speaking of, spread nut butters on toast, apples, stir into oatmeal or if you’re anything like me, go straight in with a spoon…

The Importance of your Pelvic Floor


If you've taken class with us, you are familiar with the cue, "Pump & Kegel".  We remind you to fire this inner core unit constantly.  But why IS the pelvic floor so important? 

The muscles of your pelvic floor support your uterus, bladder and bowel.  They are important for sexual function AND work with the rest of the muscles of the core to stabilize and support the spine.  They also support the extra weight of the uterus and growing baby during pregnancy.  

Many of us don't realize that the pelvic floor, like our diaphragm, is part of our core.  Having a over active or under active pelvic floor negatively effects all the functions associated with breathing, digestion, eliminating toxins and moving through our every day lives.  It also helps neutralize intra-abdominal pressure, making us less susceptible to devleoping a Diastasis Recti (abdominal split).   Your pelvic floor should contract and release with every single diaphragmatic breath which is why we cue the contraction AND release in all our classes at FPC.

This function is so important, talk about it at the beginning of every class and we’ve also devoted an entire class to it.  Have you taken “Pump & Kegel” yet?  We offer it every Wednesday and Sunday at 9:30am. 


Meet Our Newest Instructor, Carolyn!

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Carolyn Tallents is the newest member to the FPC team and we couldn't be more excited!  She's coming to us with a TON of knowledge about pre/postnatal exercise and also happens to specialize in pre/postnatal nutrition so be sure to pick her brain with all your pregnancy food and exercise questions.  

Book a class with her ASAP!  Her arms series is guarenteed to give us all the "mama strong" arms we've always dreamed of.  

Hometown? A tiny suburb outside of Boston, Ma called Norfolk

Current location? Carroll Gardens in Brooklyn

What is your background? A former corporate marketing director turned wellness junkie

What do you do when you don't teach at FPC? I work with pre & postnatal women on their nutrition, fitness and overall wellness  

What inspires you? Seeing the amazing things then body can do - especially while pregnant!

What can women except from your FPC Signature class? To be sore the next day

What do you want to be when you grow up? Great question! I’ll let you know when I’ve figured it out :)

What is your favorite 90s jam? I have to pick just one??? I’ll go with return of the Mack since it’s currently on my playlist 

Current favorite song? End game by Taylor swift and Ed Sheeran

If you could be any animal in the world, what would you be and why? I love elephants! There is a quiet strength about them that I admire. 

Tell us something that not a lot of people know about you. I used to be a die hard Backstreet Boys fan and was convinced I was going to marry Nick Carter 

The (Minimalist) Hospital Bag

Your due date is getting closer but you are still wondering what to pack in that hospital bag everyone keeps talking about? We will not give you the ULTIMATE Hospital bag list but rather the MINIMALISTIC hospital bag as chances are you don't live 10 hours away from the hospital and your partner can easily sneak home to pick up missing items after labor. Thank us later! 

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Hatch-to-Hospital box so you have all the basics to stay comfortable in the hospital during your stay. Socks and robe being the most important here! Make sure to throw in one or two pairs of soft (nursing friendly) pajamas too. 

Snacks, snacks, snacks! Sakara has amazing options in their clean boutique. We are obsessed with their detox bars and granolas. Also, coconut water for labor! 

The Hatch-to-Home package so your new baby doesn't have to leave the hospital in his/her birthday suit. 

Phone, charger, and a charged camera (it is nice to have pictures from the birth that were not shot with an iPhone).

Toiletry bag with THE ESSENTIALS. Pick up samples of your favorite products in the weeks before so you don't have to bring full-size items of shampoo, conditioner, body wash, face wash, moisturizer, toothpaste and toothbrush. Bring a BB cream if you are receiving visitors and want to be fancy but by any stretch of the imagination this is not an essential item. A must have is The Hatch Nipple + Lip Balm because it's a two in one and we are all for beauty products that can multitask and because hospital air is extraordinarily dry. 

A comfortable going home outfit. This does not include your pre-pregnancy skinny jeans because you will still look about six months pregnant. Pack your favorite leggings (perhaps the Sculpt and Recovery Leggings from Baobei maternity?), a nursing friendly top (love this Loyal Hana tank) and a luxe cashmere layer from Teat & Cosset. Let us just note that depending on the kind of birth you had, tight leggings might not be an option and so just in case: bring your comfiest sweatpants

We suggest that your partner or another helpful person (parents, BFF, housekeeper) come by later with any other things you may need. Like: the car seat to bring baby home and a computer/tablet you can use during your stay to watch Netflix. 

Good luck, send birth announcements and as always, don't forget to #pumpandkegel