The Best (at home) Post Pregnancy Exercises

Calling all new mamas!  

Use this 7 move workout that we put together with Coveteur on the days you can't make it to our Postpartum Rehab or Signature classes.  

Be sure to activate that "belly pump & kegel" with every exertion.  Regaining strength postpartum, is all about that inner core unit!  






Article By: Curranne Labercane

Photography: Alec Kugler

Outfit By: Outdoor Voices

A Workout & Panel with Thriving Mompreneurs

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WHAT:         Thriving Mompreneurs - REGISTER HERE
WHEN:        Saturday, April 7th from  noon – 2pm
WHERE:      Fit Pregnancy Club – 552 Broadway, NYC

RSVP:          HERE  (limited to 25)


Event brought to you by Bathwater Kids

Never doubt the power of a successful woman and mom!
Join us for a 30 minute workout followed by an honest conversation about founding, owning and operating a business while being a mom!

Expert Entrepreneurial Panel
Joanie Johnson, Co-Founder and Host FPC
Rebecca (Wallach) Gordon, VP Marketing Indie Lee
 Freya Zaheer – President, Sakara Life
Melissa Fensterstock, Founder/CEO, Landsdowne Labs
Moderated by Michael B. Fensterstock, CEO Bathwater Kids

Thank you to our sponsors:
Insomnia Cookies, Redvanly (Shopping Raffle), Hint Water, Suja Juice, Banza, Emmy’s Organics, Pregnancy Tea, Bombas, Justin’s

Understanding Your DIAPHRAGM and Pelvic floor

FPC's foundation of "Pump & Kegel" is the secret to a stronger, easier pregnancy.  It's a foundational body system that enables us to move and breathe the way nature intended.  We are all born as fully functional movers and breathers but stress, body consciousness, poor posture, desk jobs, lack of activity, etc continue to move us farther away from it.  I always say, once you re-program this system, you will NOT go back to being a dysfunctional mover again.  Our bodies WANT to move this way.  

That being said, just because it's "natural" doesn't mean it's easy.  I love the video that our friend, Lindsey Vestal, M.S. OTR/L from The Functional Pelvis shared this week.  It gives you a few more images to help understand what the diaphragm and pelvic floor are doing and how they work together to strengthen and support you. 

Check it out below!  


Save the Date!  

Lindsey will be presenting a Pelvic Floor workshop on April 18th as part of the Wednesday night series at FPC! Mark your calendar and stay tuned for the sign up details next week!  

Mother Matters Book Launch!

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We are excited to party with Dayna Kurtz, LMSW, CPT and celebrate the launch of her new book, Mother Matters.  We are all about self care at FPC and Dayna has written a book based on her experience as a therapist and mother.   If preserving your sanity post-birth is a priority for you, you DON'T want to miss this event.  Dayna is an unlimited source of knowledge!  

Spots are limited so sign up asap!

 (Babies welcome!)

About the book

Childcare. Eldercare. What About Mothercare?

Book reading/signing with author Dayna M. Kurtz, LMSW, CPT

The first year of childhood is filled with emotional and physical changes, setbacks, and successes, and not just for babies. Mothers face a whole new world of experiences as a parent. While there are hundreds of books about childcare, where are the resources on mothercare?
In her new book Mother Matters: A Holistic Guide to Being a Happy, Healthy Mom Dayna M. Kurtz, LMSW, CPT guides new and veteran mothers alike through the best practices to care for themselves while mothering their little one(s). Her goal is to help every mother do more than just survive the late nights and baby blues; she wants mothers to thrive!
Mother Matters covers common struggles that mothers encounter, along with better and lesser known research-based solutions to enable greater health and happiness, including how to:

• Get more sleep—really!
• Eat optimally for greater energy and faster healing after birth.
• Feel creative, competent, and relaxed.
• Avoid killing your partner, and even strengthen your co-parent relationship.
• Get the support you need!

Filled with real-life stories from mothers along with compassionate and practical advice from the author and other experts, Mother Matters will change the way we think of motherhood.

Plugged Ducts - The Unsexy Truth About Breastfeeding


Here’s a truth bomb that you won't hear from most women:

“Breastfeeding is one of the hardest parts of motherhood… and breast-pumping? It sucks. Producing milk is not always easy and extensive pumping to reach sufficient milk output - it’s tedious, time consuming and exhausting...”

Nonetheless, a close look at how motherhood works behind closed doors, confirms that more that 62% of mothers that pump frequently, suffer from such issues. Issues that can be embarrassing, shameful and that mothers only feel comfortable sharing with lactation consultants, close friends and immediate family.

And some of these issues, in addition to impacting mothers on an emotional level, may lead to physical strain as well. When pumping doesn’t happen effectively and milk is not adequately removed, ducts clog. This in turn, leads to swelling and inflammation, which means yet more complications - it can be a vicious cycle. But pumping, like breastfeeding, doesn’t have to be painful and uncomfortable.

Lilu wants to make painful pumping a problem of the past. The Lilu bra automatically massages breasts, allowing women to pump up to 50% more milk, hands-free and in less time. The breast compression ensures nutrient-rich milk is moved outward and that all ducks are emptied, greatly reducing risk of clogged ducts and removing the need for excessive pumping.

Lilu is currently available for pre-sale here and will be available for customers at the end of September 2018. Already pumping? We would love your feedback! Please fill out this form and we’ll get back to you!


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Join us this weekend for a free workshop featuring a FPC Postpartum Signature preview (pre and postnatal safe), Breast Pumping 101 Workshop and a preview of the Lilu Pumping Bra! 





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.