Core Vitality
In Home Greater Sudbury, ON, Canada

Macrosomia aka Big Baby Researchers and Doctors consider a baby to be macrosomic if they weigh 8.13 or more at birth It’s just a fancy word for big baby or big body ... This chick right here popped out at a whopping 10.1 and her sis had her beat by .1lb! There may have been some cheers in the delivery room and also a high five if I can recall correctly.... Anyways, Did you or anyone else you know have a macrosomic baby? I’d love to know!!

STROLLER FIT This is one of my favourite classes! Since the weather has been extra beautiful this weekend, I encourage you to head out and give this lil puppy a try! Tips: 1. Pack snacks or teethers for older babies... 2. Dress them warmly, but do temp checks once in a while to make sure they aren’t too warm or cold (a finger behind the neck to look for sweating, touch fingers and toes to make sure they aren’t cold) 3. Go at your own pace, but challenge yourself! 4. Hills are speedwork in disguise! If you aren’t running yet, try walking uphill. Aim for a heart rate of at least 75% of your max (220-your age x 0.75) 5. Make sure to engage your core and use your exhale as your power. 6. If running: Run light on your mid or forefoot. Lean into the run from your ankles not your low back Try 1 handed stroller pushing (this allows for better upper body rotation and deeper breathing) *Lock your front stroller wheel! Tuck blankets in tight. I’ve seen some real messes with blankets getting caught in wheels! Have fun and breathe in the fresh November air!

s s s I know this seems a bit confusing coming from a fitness girl, but I see sitting getting such a bad name. I am aware that they mean sedentary when they say sitting, but hear me out. I was seeing a client the other day who was really hard on herself for sitting all day to breastfeed. So it got me thinking.... Sitting (properly) is and should be apart of our daily routine. Momlife is filled with go-go-go always foot on the gas pedal type... living. That unfortunately sparks our fight or flight system (Sympathetic) to go into overdrive. Sitting, as it turns out, is a fantastic way to nurture the parasympathetic nervous system. To properly downregulate we need rest. The reduction in activity can stimulate that relaxation response which in turn can lower blood pressure, heart rate, and release feel good hormones in the brain. The session with my client that day I simply worked with her on comfortable sitting posture while breastfeeding. I showed her some breastfeeding meditations that I love and breathing techniques to help pass the time in a rejuvenating way. Life is all about balance. So find a cozy seat and rest without guilt. Excellent reasons to sit: to eat meals meditate have a coffee with a friend watch a movie with a loved one Get some work done Breastfeed Drive . . . . . . #corevitality #corevitalitymethod #sudbury #sudburyfitness #sudburyfitnessclasses #northernontario #mumlife #viedemaman #momhood #happiness #motherhood #honestmotherhood #honestlymothering #parenting #parenthood #notonlymama #motherhood #mama #mothering #motherly #momtips #momlife #momsbelike #breastfeeding #breastfeedingjourney

Sperm Shmerm. Check out all the amazing roles cervical fluid has in conception. Sperm get the hero’s badge, but in actuality, they wouldn’t survive the harrowing trek without cervical fluid. I have recently been on an education journey. A journey into fertility, pregnancy, birth and beyond. I’m completing my Doula Certification and Breastfeeding Educator course and they are blowing my . Along side this, I’ve taken a probe into the feminine. I’ve studied hormones and... cycles and periods oh my. Let’s change the tone of how we talk about our feminine functions and sing our praises a little more, and while we’re at it, say a quick thank you to your cervical fluid. (Don’t make that face at me! Go on, try it out) It changes throughout the month to create optimal environments for our 4 phases! The book ‘Taking Charge of your Fertility’ has such great info on this! If you know me, I’m the girl who talks about anything in terms of bodily functions. Lexi is always down to talk. TMI isn’t a thing so feel free to ask me questions if you’ve got ‘em! . . Also, no shade on sperm, they’re kinda cool too . . . . . #corevitality #corevitalitymethod #sudbury #coreandfloor #northernontario #sudburyfitness #momlife #motherhood #momfit #doula #maternalsupportpractitioner #takingchargeofyourfertility #fertility #cervicalfluid #intheflo

P E L V I C F L O O R | Broadening our idea of what a Kegel is and how to incorporate them into all of our movements needs to happen. Seeking help from a Pelvic Health Physiotherapist on how to properly use the muscles in your pelvic floor is so important as well as getting directives on how to heal the muscles after birth. Once healing is well underway, seeing a postpartum movement specialist and learning how to incorporate your pelvic floor into everything you d...o is the next step. What do these muscles do when you breathe? How about when you lift a heavy objects or when you workout? I’ll explore these questions more in depth in the coming posts. . . . . . . . . #corevitality #corevitalitymethod #pelvicfloorquotes #pelvicfloor #pelvicfloorphysicaltherapy #pelvicfloorexercises #pelvichealth #kegels #sudburyontario #sudbury #kegelexercises #blowbeforeyougo See more

P E L V I C F L O O R | This week we tune in deep into the root of our core. The Pelvic Floor. This is the hammock like group of muscles that make up the base of our trunk. They serve many mechanical, structural, and spiritual functions. I dive deeper into the interesting workings of the pelvic floor this week such as how the jaw is linked with the pelvic floor and how our voice can affect the tone of our pelvic muscles. . . .... . . . . . . . #corevitality #corevitalitymethod #sudbury #sudburyfitness #sudburyfitnessclasses #northernontario #pelvicfloor #pelvichealth #diastasis #diastasisrecti #coreconfidence #bellies #hypopressives #lowpressurefitness #diaphragm #postpartum #pelvis #rootchakra #innercore See more

P S O A S Centering the pelvis with muscles other than the Psoas major and maintaining neutral spinal curves is key to allowing the Psoas to do its many jobs without fatigue -The Vital Psoas Muscle It runs from the front side of the lower spine down through our abdomen, in front of our pelvis and connects to the inside of our upper femur. ... I could nerd out for ages on this muscle as it’s functions are practically endless and the implications of its weakness or stiffness are great. Just know that by strengthening your inner and outer core properly and bringing your pelvis and spine back to neutral, the Psoas can function efficiently. How to do that?? Ehem *whispers* The Core Vitality Method.... . . . . . . . #corevitality #corevitalitymethod #sudbury #northernontario #sudburyfitness #sudburyfitnessclasses #momfit #strollerfit #doula #kinesiology #kinesiologist #psoas #psoasmuscle #psoaslove #core #corework #corestrength #bellies

PSOAS I promised......here is my post about the Psoas. (See what I did there? ). It is the unsung hero of the core, it’s the muscle(s) of the soul, it’s the deepest most inner muscle that is responsible for propelling our legs into running, stabilizing our core, and curling our body into a ball. (Aka Flight, fight, or freeze). . Signs of a tight Psoas: Low back pain Tight hip flexors... Hip clicking Forward tilting pelvis Glute pain Pelvic Pain Sciatica Breathing issues Emotional stuff that I won’t go into in this post (soooo interesting thought) . The PSOAS is also very tricky to access and release. Intensive deep body work is usually necessary to unwind a super tight PSOAS and of course my go-to technique called Hypopressives or low pressure fitness. Since we are all at home and possibly sitting a bit more here are some stretches you can try at home. . (How can I only pick a few!)Enjoy! . . . . . . . . . #corevitality #corevitalitymethod #sudbury #sudburyfitness #sudburyfitnessclasses #northernontario #pelvicfloor #pelvichealth #coreconfidence #bellies #hypopressives #lowpressurefitness #diaphragm #postpartum #psoasrelease #psoasstretch #illiopsoas #psoas #psoasmuscle #releasework #bodywork #stretching #stretches @ Sudbury, Ontario See more

My intentions for doing this work is to continue to nurture the postpartum client in ways that I haven’t been able to before. Core Vitality will be able to offer a wide range of fitness techniques, core rehabilitation, pelvic health education and referral, comfort measures, breastfeeding education and all around wellness support. . . . .... . . . . #corevitality #corevitalitymethod #sudbury #sudburyontario #northernontario #pelvicfloor #core #birth #doula #maternalsupportpractitioner #breastfeeding #baby #kinesiologist See more

’ , ’ . It’s not up to anyone else to place judgement on someone else’s birth experience. What one person might see and say I could never do that another would find pure birthing bliss. Were you able to find your birthing bliss? . . . .... .~quote: Henry David Thoreau . . #corevitality #corevitalitymethod #doula #doulas #birth #birthingbliss #itsnotwhatyoulookatitswhatyousee #toeachtheirown See more

I’ve had some very interesting conversations and heard some very great birth stories over the past 24 hours. Thank you to all who messaged me. This is a quote that comes to mind about some of the stories I was told. Knowing you have choices and making them based on instinct, evidence and research is a beautiful thing. . . . .... . . #corevitality #birthisbeautiful #birthisamazing #birth #baby #givingbirth #positivebirth #positivebirthstoryproject #positivebirthmovement #allparents #postpartum #bebomia #doula #doulasupport #evidencebasedbirth See more

|CALL-OUT| Birthing parents! I have birth questions for you! . As most of you know, I am currently training to become a Doula to better serve my community. As a part of my homework I must chat with some people about their birth story. If you can remember these answers I’d really love to hear about your births!! . 1. How many weeks along were you when you went into labour?... 2. How many centimetres were you dilated when you were either admitted to hospital or when your health care provider arrived? 3. How long was your labour? 4. Did you have a spontaneous birth or a surgical birth? . I’ve been chatting with friends and find the answers so interesting. I can’t wait to hear your story over DM’s . . . . . . . #corevitality #corevitalitymethod #sudbury #northernontario #pregnancylife #bellybump #babybump #pregnant #pregnant #newmom #momtobe #doula #birth #birthstory #birthexperience #midwife #obgyn

Happy Sunday to all the nurturers out there #corevitality

@myogasudbury and @7nspace have been Core Vitality’s second home for years. Their support for me while I grew my business was one of the reasons I could keep going and running classes. Walking in to the studio on a Mom Fit morning was like arriving home. Warm. Welcoming. Joyful. Peaceful. Love you @myogasudbury . . . .... . #sudbury #sudburyontario #weliveuphere #northernontario #sudburyyoga #sudburyfitnessclasses #myoga @ Sudbury, Ontario See more

Anyone else experience a shift in their cycle over the past 6 weeks? Stress or stressful events can extend a persons menstrual cycle. An event like going into quarantine and watching the world suffer heartache can directly affect the ovulation phase or follicular phase of a cycle (the first half). Stressful events can delay the body reaching its estrogen threshold which in turn delays ovulation and extends the cycle out by days or weeks. I experienced this and I know... some friends who did as well. Anyone else notice this shift? . . . . . . . . . . . #corevitality #corevitalitymethod #sudbury #bebomia #doula #hormones #fertility #interestingfacts #covid19 #lockdown2020 #stress See more

MOM FIT HIIT- 10AM - Core Vitality Mamas Group

Mom Fit Live 10am today! Strength & Yoga

So much gratitude to those who have worked out with me over the past 5 weeks. This week wraps up this block of classes. . If I’m being honest, the overwhelm of homeschooling and working and going to school myself is a lot, and I’m happy to have a few weeks to refocus. The burdens on parents are heavy right now and juggling too many things forces me to drop some. So before I drop anything, I’ll gently place it down for a SHORT break. . For now, let’s enjoy our last week... together! Come online at 10am for my lives, join me in movement, I can really feel your energy. Tuesday & Thursday 10am (20-30 minute time crunch workouts) . . . . #corevitality #corevitalitymethod #sudbury #sudburyfitness #sudburyfitnessclasses #northernontario #movementformotherhood #dontignoreyourpelvicfloor #healthymomhealthybaby #postpartumfitness #postpartumbody #strongasamother #workout #fitnessmotivation #fitmom #momlifebelike #strongmama #mombod #momstrong

One of my LAST live-streams today! MOM FIT HIIT happening at 10am! Did I mention it’s free? See you inside ‘Core Vitality Mamas’

Join me today for a lower body 10am -inside Core Vitality Mamas Heavy and light weights needed Like, share and be there!!

I’ve decided to give myself guiltless permission to sit in my bed with a tea and read. Rainy Monday vibes are hitting me hard so I’m taking some time to learn about hormones and their role in life’s balance. #yinyang . . . .... . . . . #corevitality #corevitalitymethod #sudbury #coreandfloor #northernontario #sudburyfitness #fitmom #momlife #motherhood #momfit #doula #maternalsupportpractitioner #bebomia #postpartumjourney

Some of us might have blown moistly Make sure to stay safe and at a healthy distance from others this long weekend! Take care . . . .... . #stayhome #stayhealthy #socialdistancing #lockdown2020 #corevitality #happyeaster #dontspeakmoistly See more

10AM today!! Inside ‘Core Vitality Mamas’ Everyone is welcome! Did I mention these workouts are free right now? Thursdays are HIIT